Thyroid Foods

  Thyroid Healing Foods And Yoga Poses

Thyroid gland fails to produce enough hormone resulting in Hypothyroidism .

In common 1 or 2 out of 10 people area effected by this Infertility: Hypothyroidism is the main reason of infertility in Humans It also causes

• Obesity.
• Heart disease.
• Constipation.
• Hair fall
• Dry skin.
• Fatigue.
• Anxiety.

One of the primitive way of curing it is through practicing yoga ,Yoga stretches and loosens the neck area,where the thyroid gland is located. Introducing yoga in day to day life can cure your thyroid disorder

Om Chanting:

Procedure 

• Sit in Lotus pose or Padmasana on your yoga mat.
  
• you can also sit in normal cross-legged position.
• Gyana mudra by Joining both your hands in and placing them on your thigh.
• Exhale after taking a deep and make om sound.
• Without opening your mouth.exhale After this take a deep breath.
• Create a vibration by making an audible Om sound you can feel the vibration on your throat.
• Repeat the whole process for 15 minutes Massage of Thyroid gland:Rub both the palms and put it firm on your throat.
• Gently Slide your palms towards outward direction by wetting it with oil .Do not put too much pressure while massaging.
• Keep it soft Repeat the massage for 50 times Now do the circular motion with the right hand then change and do 20 times each.

Repetition

Do a cycle in five counts.

Benefits 

• promotes blood flow reduce Inflammation by practicing this massage therapy.
  
• wrinkle-free and young glowing skin can be easily achieved by practicing this massage therapy.
  
• your lungs, heart, neck, jaw,tongue and brain and the whole body can achieve vitalizing vibrations, by practicing conventionally this Ancient yog mantra or om chanting.
• Activate all your body and organs through vibrations and keeps them healthy.
• 10 minutes of Om chanting is very effective to reduce stress and anxiety,which eventually helps to get a sound sleep and cure thyroid.
• Do upward version or direction for 20 times.

Fish Pose:

 

Procedure

• Sit in Padmasana or lotus pose by crossing your legs on your yoga mat.
  
• Create an arch in your upper back by lifting your chest by the help of elbows and forearms tucked on the floor
• Forefingers can be used for Holding your toes

Repetition

8 pose per cycle of fish pose.

Benefits

• Neck and throat can get a maximum and safe stretching with the help of Fish pose .
• It stimulates thyroid gland.
• Your thyroid gland can achieve the maximum safe ,active and healthiness due to the blood flow promoted by this pose.
• Attractive and correct posture can be achieve by practicing fish pose.

Bridge Pose: 

Procedure

• By placing the feet flat on to the floor bend both the knees lying down on your back
• Lift the body up by pressing the feet and hands onto the floor and ,inhale.

Repetition

30 sec to 1 minute in the pose.

Benefits

• Effective for hypothyroidism.
• You can notice a stretching and a proper blood circulation in the thyroid gland
• Voted positive in treating asthma,
• Reducing headache
• Strengthening muscles.
• Helps in weight loss.

Shoulder stand:

Procedure

• Bend both the knees by laying down strait
• Raise your legs slowly up ward and bring it to 90° angle
• Raise the legs; abdomen and chest.
• Try to form a straight line.
• for support you can Place the palms on your back

 Repetition

Stay on this pose for 1 minute

Benefits

• Shoulder stand releases blood flow into the neck and helps nourishing the thyroid gland and reversing hypothyroidism.
• Improved blood circulation and squeezed stagnant section can be achieved easily

Bow pose: 

Procedure

• Lie down flat on your yoga mat on the floor.
• Slowly raise the legs, abdomen, and chest.
• Opposite Stretch to the legs and arms
• Sloe ,deep breaths
• Release the pose while exhaling slowly

Repetition

Depending on your comfort zone hold the pose for 15 sec to a min hold

Benefits

• Thyroid glands. stimulation
• Providing  compretion to the neck  
• Calms down the brain,
• Reduces stress and fatigue.
• Rejuvenates abdominal muscles,
• Stimulates the female reproductive organs
• Increases the suppleness of the spine.
• It enhances focus and concentration power.

Cobra pose: 

Procedure

• Beneath your shoulders Place your palms down on the ground
• Lifting the chest up off the ground by pressing your palms opposite to the ground and push
• Stretch your body fully and stay for15-20 seconds.

Repetition

Repeat the pose for 3 times.

Benefits

• A lot of compressing and stretching happens during Cobra pose, which helps in regulation of the thyroid glands.
• Cobra pose helps in improving blood circulation and the flexibility of upper and middle back
• It strengthens
• The entire back and Shoulders,
• Tones the abdomen,
• Expands the chest 
• Reduces stress and fatigue.

PCOS( in women.are also can be cured and proved effective by This pose. 

Vajrasana 

Procedure

• Sitting on to your heels on your yoga mat.
  
• Bringing me hands on your knees
• lose your eyes and then bringing a chin gently towards your chest
• Your chin is not touching the chest is gently going to words so that you can keep breathing in and out you back to the center
• Bring your chin towards the chest but the teams not touching my chest your breathing in and out normally coming back to the center and this time you can inhale and now bringing a chin to the chest and you will hold the breath inhale changing the chest
• Hold the breath you gently release and exhale one more time inhale chin to the chest hold the breath gently release and exhale

Repetition

 Holding for about 10 to 15 seconds

Camel pose

Procedure

• Stand up on your knees inhale
• Bringing your right hand and bring it onto your right leg and then check
• If you can bring another day another hand the same way and then
• Drop your head back

Repetition

• Stay there for at least15 seconds to come back come back the same way
• Inhale bringing left hand up rising up and then sit down back into the petrovna and then lie down onto your back hand by the sides feet together tuck your chin to the chest then inhale
• Use your muscles in your abdomen to lift your legs up and then push with your hands all the way legs up

 Benefits 

excellent pose

for your thyroid gland close your eyes stay there 20 seconds you to come out of the pose 

 

 You also need a proper diet to overcome the energy deficit that you gone through here is a simple diet plan with  recipes that go along with the yoga poses that is discussion in the earlier session

A full day thyroid and PCOS friendly meal plan for weight loss and weight management this diet plan is completely gluten free and made with easily available inexpensive ingredients and is customized to suit everyone's taste buds,Along with traditional food wisdom

Its a refined sugar and gluten free meal plan, I am sure this meal plan will give you an idea how to plan your meals in a healthy and sustainable way with locally sourced ingredients the healthy fats in the meal will help to keep you feel satiated and prevents sugar cravings

Challenge yourself to eat healthy so that you can manage your health issues with good food habits and exercise

Those with thyroid must make sure that you have your medicine as soon as you get up and then after 40 minutes start your day with fat first turmeric tea and those who prefer coffee can have bulletproof coffee

But a gentle reminder would be to slowly try to reduce coffee and tea I have already shared a detailed discussion on fat first turmeric tea and how it helps to balance hormones thyroid and PCOS health please do check it out.

This fat first turmeric tea will also help to boost your immunity you can also have it as a pre or post workout drink ,after about 1 hour you can have your breakfast for breakfast I am suggesting a traditional fermented rice porridge.

Fermented rice porridge is naturally fermented and it is a rich source of Probiotics and resistant starch which will help to have a healthy gut flora

• Healthy gut helps to 
• Reduce inflammation
• Removes toxins
• Helps to absorb nutrients
• Reduce bloating
• Acidity
• Otherdigestive issues .

Fermented rice porridge helps to manage health issues like thyroid PCOS and diabetes and also how resistant starch helps in weight loss and overall health.

Fermented rice porridge

To make the fermented rice porridge  you can use any variety of rice you have access to Although risotto’s preparation is relatively lengthy and requires constant attention, there are ways to streamline the process, making it suitable for your comfort and to suit your taste buds .

Its ideal to give a 12-hour fermentation time so by 8:00 p.m. at night I add some room-temperature water to the leftover rice two scoops of  rice which I had cooked for lunch after adding enough water to cover the rice place the lid over it and let it sit overnight preferably 12 to 13 hours .

The clay pot will help to regulate the heat which in turn will help the beneficial bacteria to develop however if you are living in a hostel or is a bachelor or don't have access to a clay pot use a ceramic bowl make sure you don't use a tight lid to cover

We need some aeration for the airborne wild yeast to help with the natural fermentation process the next morning t if it looks mushy and with a creamy consistency its good note that the fermented rice and water is a good source of gut friendly pre biotics, you need to keep store safely in jars.

Pre biotics are food for pro biotics so do not reheat the rice Green gram side dish is usually served with this rice porridge now to make this Green gram dish.

Green gram side dish

• Wash and rinse it thoroughly 1 cup green gram soaked for about 15 minutes and then pressure cook it with half or or one cup of water till it cocks perfectly and all the water is been absorbed
• We have to make the coconut spice mix to along with the Grease gram,
• To make the spice mix we will be needing

Ingredients

• 2 handful of grated coconut.
• Turmeric powder coarsely crushed.
• 2 TSP coconut oil
• 1/2 TSP mustard seeds
• 5 shallots sliced
• 2 to 3 whole red chilies
• 2 to 3 curry leaves
• 2 green chilies
• 2 garlic cloves

Procedure

 

Add in two garlic cloves 2 green chilies now green chilies you can adjust to suit your taste 3 shallots and some curry leaves, shallots and curry leaves are good source of iron and Folate  

 

Hence I prefer to use them more in my recipes add in 2 handful of grated coconut and some turmeric powder coarsely crushed , heat a pan with 2 TSP coconut oil add in 1/2 TSP mustard seeds 5 shallots sliced 2 to 3 whole red chilies and some curry leaves.

 

Lightly sauteed for about a minute or two and then add in the cooked green gram , pink Himalayan salt as needed and mix well, lastly adding the coarsely ground coconut mix and mix well, cover and let it sit for about a minute and the Green gram is ready to serve store it in a jar.

Thick sauce

A traditional Thick sauce is also complimented with rice porridge remember that shallots are also a rich source of antioxidants so try to use them in your meals and get its benefits it also helps to boost your immunity.

Ingredients

• A handful of shallots
• 1 green chilly
• Pink Himalayan salt as needed
• Some fresh curry leaves and  coarsely crush  them traditionally
• Piri piri chili or Birds Eye Chilies 

Procedure

 Into A stone grinder add a handful of shallots 1 green chilly pink Himalayan salt as needed some fresh curry leaves and coarsely grind them traditionally piri piri chili or Birds Eye Chilies is used to make this side dish.

If you have access to piri piri Chilies you can use them now the reason why a stone grinder is that it helps to preserve the nutrients ,to serve into a plate add one and a half ladder full of the rice and some extra water

Some Green gram for some added protein, homemade pickle note that the pickle is made with naturally fermented coconut vinegar and pink Himalayan salt, add in a teaspoon of the coarsely ground shallots and green chilies sauce a sprinkle of pink Himalayan salt.

Enjoy the Fermented rice porridge, use your hand to enjoy this traditional food also remember portion control and mindfulness is the key to a healthy and sustainable eating habit on a nice dining plate

As a mid-morning snack have any seasonal fruit of your choice remember only if you feel hungry you need to snack if you don't feel ,you can skip and have lunch.

Buckwheat flat bred.

For lunch, a nutrient-dense gluten-free and probiotic rich meal made with an ancient seed grain known as buckwheat the name is buckwheat but it is no way related to wheat and is completely gluten free and easily available across thecountry.

Ingredients

• 1/2 Cup buckwheat flour
  
  
  
• 1/2 Cup grated cucumber
• 1/4 Inch grated ginger
• 1 Green chilly chopped
• 1/3TSP freshly ground black pepper powder
• Pink Himalayan salt

Process

Into a bowl,add 1/2 cup buckwheat flour 1/2 cup tightly packed grated cucumber which is rough lyabout 1/4 of a cucumber and in 1/4 inch grated ginger 1 green chilly chopped 1/3TSP freshly ground black pepper powder pink Himalayan salt as needed.

Mix all this and then add some water may be about 2 to 3 tbsp of water and mix it into a soft dough the dough should be of a spreadable consistency it should neither be too thick nor too thin.

Divide the dough into two portions and keep aside,heat a cast iron tava and grease it with gingelly oil reduce the flame to the lowest and place one portion of the dough and spread it out into a round circle like a flat bred with wet fingers.

Dip your fingers in water and spread the dough has thinly as possible, cooking in a cast-iron tava helps in better iron absorption ,if you have iron deficiency anemia please introduce cast iron cooking atleast ones in your daily routine

For better iron absorption drizzle in 1/2 TSP butter on the sides cover and let it cook on low flame once done, drizzle little bit of Clarified butter  on top and then flip it over Clarified butter helps to assimilate fat soluble vitamins and minerals.

If you are a vegan you can use any locally sourced wood pressed oils like groundnut oil mustard oil Sesame seeds oil or even coconut oil once the buckwheat flat bred is done remove to a plate and repeat the same with the other dough while the next bred is getting done

Cucumber, With Fermented Coconut Vinegar

cucumber, with fermented coconut vinegar which is a good source of probiotics by now you might have realized that I am giving at most importance to gut health in this meal plan. 

Ingredients

• Grated cucumber.
• Chopped carrots.
• Green chilies,
• Pink Himalayan salt
• 1 tablespoon homemade coconut vinegar
• Aapple cider vinegar

Process

Into a bowl add some grated cucumber, chopped carrots, green chilies, and pink Himalayan salt add in1 tablespoon homemade coconut vinegar or you can use apple cider vinegar this probiotic salad will help in maintaining good gut health

Serve buckwheat flat bred. with any side dish of your choice and the cucumber, soft buckwheat flat bred should be served hot always with a cold water jar.

If you are working you can pack this for office lunch the grated cucumber will help to hold together the buck wheat flour as it does not have any gluten and also makes buckwheat flat bred very soft , its an ideal meal to pack as an office lunch.

As a post lunch snack have a dry fruits bar ,dinner should be had by around 6:30 - 7 .00 p.m.

So that you can get a minimum12 our fasting window, for dinner have this light and filling nourishing vegetable oats soap, remember to drink plenty of water all throughout the day

Make sure the oats you are using is gluten free along with good eating habits exercise and by avoiding refined products you can manage your health issues to a good extent

Conclusion

Located in the neck a butterfly-shaped ENDOCRINE gland known as The thyroid Gland just below the thyroid cartilage It is wrapped around the trachea,“the Adams apple”triiodothyronine, T3 and thyroxine, T4.

The two major hormones of the thyroid.Gland it controls the enzymes secretion thyroid-stimulating hormone, TSH.

Hormone secretion is under control of from the anterior pituitary.TSH, in turn, is induced produced by the hypothalamus. thyrotropin-releasing hormone, TRH.

when the thyroid does NOT produce ENOUGH hormones, resulting in a LOW metabolic rate, combined with SLOW respiratory and cardiovascular activities.Common symptoms include fatigue, weight gain despite poor appetite, cold intolerance, slow heart rate, heavy menstrual bleeding and constipation.

Iodine deficiency and Hashimotos thyroiditis are the most common causes.Hashimotos thyroiditis is an autoimmune disease in which the thyroid gland is gradually destroyed by the body's own immune system.

The pituitary produces MORE TSH to further stimulate the thyroid gland.The thyroid, while unable to make hormones WITHOUT iodine, responds to TSH by GROWING in size.

By regular exercising and a balanced diet suitable for thyroid disorder is introduced to the day to day routine than the life will be healthy again and will stay healthy