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5 Simple Ways to Crush Hypothyroidism

5 Simple Ways to Crush Hypothyroidism

I grew up often feeling tired and being slightly overweight, despite the fact that I barely ate and was very active as a kid. Years later I was diagnosed with hypothyroidism and realized that there were a few more things that I needed to do to be healthy than just eating right and exercising.

Hypothyroidism is a common endocrine disorder that results from deficiency of thyroid hormone. The thyroid is a small butterfly shaped gland that controls the way the body uses energy. This means that it control almost every organ in your body including the way your heart beats. The American Thyroid Association has stated that roughly 20 million Americans have some form of thyroid disease.

The study also pointed out that women are 5 to 8 times more likely to suffer from this condition than men. The signs and symptoms of hypothyroidism usually vary from person to person, depending on the severity of the hormone deficiency. Common symptoms that most patients suffering from this condition usually show include: constipation, weight gain, muscle weakness, a puffy face, an increased sensitivity to the cold, fatigue, impaired memory, a slower heart rate, thinning hair and depression, among any others.

The good news is that hypothyroidism can be treated naturally by following a few simple steps. In this article we are going to give you tips to help treat hypothyroidism naturally.

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1. Increase your protein intake

Various clinical studies have shown that protein helps boost thyroid function. According to experts, it does so by encouraging the release of the thyroid hormone, a factor that helps treat hypothyroidism.

In addition to green leafy vegetables and meat, including more potatoes, nuts, beans and cheese in your diet is a good idea to supplement your protein intake. If you decide to go via the route of using a protein powder, be very careful of many supplement companies that do not offer quality products. Use online educational resources to find the best protein powder that is fit to suit your dietary needs.

2. Avoid gluten

Gluten is a protein found in wheat and grain and is usually not well digested. It is estimated that approximately 90% of all patients suffering from hypothyroidism in the United States also suffer from an autoimmune condition.

An autoimmune condition, commonly known as Hashimoto, is usually caused by antibodies attacking the thyroid and resulting in thyroid destruction. Various clinical research studies conducted by independent institutions have proven that gluten plays a huge role in driving the antibody attack against your body.

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When you consume gluten, the protein portion of the gluten known as gliadin normally enters the bloodstream via the gut. Your body will then trigger a self-defense mechanism by creating antibodies to counter gliadin in a process known as the molecular mimicry. This is what usually results in antibodies damaging the thyroid gland.

With this in mind, know that every time you consume gluten, you are actually triggering your body to produce antibodies that can end up damaging your thyroid’s ability to function properly.

3. Increase iodine intake

Iodine is an essential trace element that is crucial to the body. Your thyroid glands actually require iodine in order to produce thyroid hormones. This means that if you have deficiency in iodine, then the chances of suffering from hypothyroidism are high.

Your body does not have the ability to make iodine so you need to ensure you are getting enough from your diet to enable your body to make enough thyroid hormone. In the early 1990s, iodine deficiency was the leading cause of hypothyroidism. The introduction of iodized salt virtually eliminated this problem.

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4. Eat natural diet

Did you know that the food that you include in your diet plays a critical role in treating hypothyroidism? By eliminating foods such as gluten and including food that have been scientifically proven to help boost the production of thyroid hormone, you can help treat this condition naturally.

A diet that is low in nutrient-rich foods increases the risk for thyroid disorders. Some of foods that are highly recommend include: fresh fruits, vegetables, foods that are rich in omega-3, foods that are rich in healthy protein as well as high-fiber foods.

A few great examples include spinach, fish, nuts, fortified dairy products, whole grains, seaweed and beans. Including these foods in your diet can definitely play a key role in supercharging your thyroid function.

5. Watch your oils

Not all oils are good for you if you are suffering from hypothyroidism. There are some oils that you need to avoid while there are a few that you need to boost the production of the thyroid hormone.

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Most of the oils that we use to cook foods can have a negative effect on the thyroid and can even cause thyroid disease. A good type of oil to use as a substitute is coconut oil. Coconut oil has the ability to help people with low thyroid function because it can raise your basal body temperatures while stimulating your metabolism and also boosting energy.

Hypothyroidism is a serious health condition that need to be treated as soon as possible. It can leave you feeling sluggish and also slow your ability to maintain a healthy weight if you do not learn how to manage it. The good news is that this condition can also be treated naturally by following the simple tips mentioned above.

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Sara Jane Adkins

Blogger at Natural Healthy Living

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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