Thyroid Dietitian: Nicole Morgan, RDN, LD, CLT

Natural nutrition for the thyroid. Thyroid Registered Dietitian Nutritionist: Nicole Morgan, RDN, LD, CLT. Learn how to improve nutrition for hypothyroidism, Hashimoto's and more. Thyroid nutrition explained.

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New Group Coaching Session Begins Nov 1!

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Hi Friends, I am going to be starting a new session of hypothyroidism group coaching starting November 1st (think: post-Halloween candy hehe) and taking you through the holiday months! Meetings will be about all things weight loss and the thyroid. We will discuss holiday eating, and more. An e-mail will be sent out this weekend about the topics covered, the schedule, as well as FAQ’s (I will post it here as well).

How to Get Started

You can cancel group or start up group at any time, but I am only taking on 10 participants at a time.
Register here: https://bit.ly/2IVS2UU
After registering, you will get an e-mail with instructions. If the group becomes full, I will put out a list where you can enter yourself on a wait list. Meetings are virtual, and done through a video chat app. More information is coming soon!!

hypothyroidism group coaching

Topics Covered

November 1: Getting started, know your labs, food logging information, Q&A, goal setting, gluten and dairy avoidance information

November 15: Thanksgiving Healthy Food Options, Do’s and Don’ts Holiday Eating, Gluten Free Hacks for the Holiday Discussion

November 29: Know Your Triggers Week: Most Common Hashimoto’s Triggers, Hypothyroid Triggers

December 13: More Holiday Eating Tips and Tricks, Meal and Recipe Ideas; Actionable Stress Reduction Techniques

December 27: Setting Intentions for The New Year; Discussion on Soy

January 10: Fitness and the Thyroid

January 24: Vitamins and Minerals

The Technical:

Questions? Let us know!

FAQ’s

Q: What if I can not attend a meeting or miss the first meeting?

A: New members may join after November 1, but it is highly encouraged to attend the first meeting of the session! Audio-only will be recorded and available if a meeting is missed.

Vitamin D and The Thyroid

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More and more people are becoming aware of their vitamin D status, and some are noticing they do not have optimal levels of vitamin D. There is a link between low vitamin D and thyroid concerns. 

I consider optimal vitamin D ranges to be 50 -70 ng/dl.

Low vitamin D levels are more prevalent in those with autoimmune conditions as our digestive system may not be 100% healthy and efficient at absorbing vitamin D in supplement or food form.

In addition, low vitamin D can become a viscious cycle. Low vitamin D is often prevalent in those with autoimmune conditions, and low vitamin D may exacerbate the autoimmune condition.

Even those who get plenty of sunshine (the main source of vitamin D that we take in), can be very low in vitamin D. It all comes down to absorption, and sunblock can prevent us from absorbing vitamin D (but, sunblock is often needed to lower skin cancer risks). Also, I find more and more people are not spending enough total time outdoors to get the vitamin D they may need. Mushrooms and fortified products like milk are also another source of vitamin D. In conclusion, Just because you feel you get enough sun exposure does not make you have optimal vitamin D status. Get tested!

What is a person to do?

Get your vitamin D levels regularly tested, and work with your healthcare provider on dosage! Also understand that not all forms of vitamin D supplements may work well with your unique body. Vitamin D3 absorbs better, and vitamin K2 is also needed to improve vitamin D absorption. It is also wise to add in the vitamin K2 in order to make sure you are balancing your fat soluble vitamins and not becoming low in vitamin K.

Word of caution: if you have any type of blood clotting disorder or taking any medications for that affect blood clotting, do not supplement with vitamin K unless your doctor gives you specific instructions on supplementation. Either way, when beginning a new supplement regimen, always check with your healthcare provider.

A Word on Magnesium

Magnesium can become depleted when supplementing with higher levels of vitamin D. A good quality magnesium glycinate or citrate absorbs better and can balance the body. I like the powder form so that I can avoid so many pills! Magnesium in needed in hundreds of different reactions in the body (primarily for the muscles), and without enough, symptoms may appear.

vitamin D and thyroid

Fermented Foods Reduce Anxiety?

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It pains me to admit I have always struggled with social anxiety. It ebbs and flows. When I am busy, distracted, surrounded by familiar faces, or exercising more heavily I feel I never have anxiety. Another thing I have noticed is that when I drink kombucha, I have much less anxiety. I felt it was significant, but have always ignored it in the past. But, I got to thinking, “there has to be something to this”. At first, I thought it may have had something to do with the B vitamins in the beverage. Then, I got to researching. I can not believe that the reduction in anxiety most likely has to do with the affects in the intestinal tract!

No way could one probiotic drink change my microbiome enough to affect my brain.

I had to research this more. It was very fascinating.

A few key points I uncovered:

  • Our microbiome reglates 90% of our serotonin production. More research info here.
  • Preliminary research has been done showing a connection between autism symptom improvement and probiotic usage.
  • Bacteria in our intestinal tract produce 4-ethylphenylsulphate, or 4EPS (a short chain fatty acid, SCFA). Those with lower levels display less social anxieties. Most research was done relating to autism, and not solely social anxiety. This research chart shows possible causes and consequences of increased SCFA production as it relates to ASD.
  • Bifidobacterium strains have shown a decrease in stress. Source
  • Prebiotics which promote an increase in good bacteria may also redue stress (preliminary research).
  • Here is a human study showing a link between yogurt probiotic consumption and possibly a calmer brain
  • Lactobacillus may stimulate the vagus nerve (research here).

Overall, there is a wealth of preliminary information on the link between a healthy microbiome and a healthier mood. However, we do not know exactly how much or which strains of bacteria may benefit the brain.

The trick is to figure out which probiotic strain may potentially be helpful. This is all completely experimental. The most recent research was published only a few years ago. We still need a lot more information before the clear link between probiotics and anxiety can be established.

Since I felt better when drinking kombucha, I figured I would start my own experiement by taking a probiotic with the similar strains of bacteria in kombucha.

fermented foods reduce anxietyMost Common Probiotic Strains in Kombucha

  • L. plantarum or B. coagulans
  • S. boulardii (most common yeast strain)
  • Other general lactobacillus strains

B. coagulans and S. boulardii are the strains I have chosen to supplement with (these are the strains found in GT Synergy kombucha and are very common in kombucha).

Other ingredients to note in kombucha: lactic acid, acetic acid, b vitamins

My Self Experiment

*Please note this is only experimental on my part. There is nothing 100% proven about my approach. I suppose I like to make myself a human guinea pig from time to time. 😉

What I am taking (please speak with your doctor or dietitian before changing or beginning a new supplement):

  • FloraMyces by Designs for Health (dairy free and freeze dried S. boulardii strain).
  • BIOSPORA by Klaire Labs (B. coagulans strain that is hypoallergenic and very shelf stable)
    • A little more info from manufacturer that explains this strain of bacteria: “Spore-forming bacilli have often been referred to as soil-based microorganisms because of their ubiquitous presence in the earth. When isolated from the human GI tract, spore-forming bacilli have long been thought to be transient bacteria. However, current research shows that Bacillus species are present in the GI tract in numbers higher than can be explained by ingestion alone. Germination of Bacillus spores within the human small intestine and transient colonization is now thought to be part of the normal life cycle of human-associated Bacillus species providing specific stimuli for healthy GI and immune system development and function. Each capsule of BioSpora™ supplies a total of 2 billion CFUs of B. coagulans and B. subtilis spores positively identified through independent 16S ribosomal RNA gene sequencing. The spores are resistant to extremes of heat, ultraviolet radiation, solvents, hydrogen peroxide, and enzymes. The spores withstand stomach acid and germinate in the small intestine within 6 hours of ingestion. Ingested B. coagulans and B. subtilis reside in the human GI tract for up to 7 days following consumption.”

I continue to work on my diet as well. Diet plays a role in helping to promote an optimal microbiome. Reducing carbohdyrates, added sugars, and refined grains help not give the bad bacteria something to thrive off of. I do not typically eat that many carbohydrates, however, I have been paying even closer attention to avoiding my usual chocolate or snacky sweets in the evening.

Update 7/5/18: Both probiotic supplements caused me constipation! I felt like they were helpful for my mood and energy, but I could not be bothered by the constipation, so I discontinued the supplements. I feel the supplements are pretty “strong”. I may continue to take them, but only once per week. I may explore other probiotic options since I am not able to take these.

Pesticides in Food

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What we can’t see won’t hurt us, right? Not so much. Pesticide residues are lurking on the leaves and skin on many conventional produce items. Well, what’s the deal with pesticides in food, and how do pesticides affect thyroid health?

Pesticides in Food Disrupt the Endocrine System

Pesticides are known endocrine disruptors.

“Thyroid disease is common, and evidence of an association between organochlorine exposure and thyroid disease is increasing… These data support a role of organochlorines, in addition to fungicides, in the etiology of thyroid disease…” Source

Another study of pesticide applicators shows the link among numerous types of pesticides in food:

“There was increased odds of hypothyroidism with ever-use of the herbicides 2,4-D, 2,4,5-T, 2,4,5-TP, alachlor, dicamba, and petroleum oil. Hypothyroidism was also associated with ever-use of eight insecticides: organochlorines chlordane, DDT, heptachlor, lindane, and toxaphene; organophosphates diazinon and malathion; and the carbamate carbofuran. Exposure-response analysis showed increasing odds with increasing level of exposure for the herbicides alachlor and 2,4-D, and the insecticides aldrin, chlordane, DDT, lindane, and parathion.” Source

The organochlorines are perhaps the most widely studied and show the greatest link to a reduction in T3 when there is consistent exposure.

Pesticides in food, in general, are considered neurotoxic, and we are not 100% sure how they affect the human body. Two things we do know:

  1. It is important to limit pesticide exposure to developing children as they are more sensitive due to their developing brain and body
  2. Pesticides disrupt the endocines system. How much? Not sure.

There are many other harmful possibilities, but we still need more research!

So, if we focus in on how to reduce organochlorine exposure, we will want to take a look at buying organic verisions of these foods:

Best Foods to Buy Organic for Thyroid Health

pesticides in food

To reduce organochlorine exposure

  • Dairy: Eliminate dairy products or purchase organic. This is one of the top sources of organochlorines. Perhaps this is why so many thyroid sufferers feel better on a dairy free diet.
  • Higher fat meats like beef and dark meats: Organochlorines and other pesticides are stored in the fat tissue of animals. Even the organic meats may contain some level of organochlorines, but will most likely contain a much lower level. So, it is the best bet to choose organic meats especially when you are purchasing a fattier cut or type.
  • Fish: Buy wild! Farmed fish is often fed with pesticide-contaminated feed and other pollutants affect the fish
  • Olive oil and other oils: Choose organic. High fat food = higher risk of pesticide build up!
  • Fruits: Especially, strawberries, nectarines, apples, peaches, pears, and grapes!
  • Vegetables: Especially, spinach, celery, (these are three I always buy organic!!) tomato, bell pepper, potato, cucumber, lettuce, snap peas.

Here is the full list from the EWG of fruits and veggies with high pesticide residue.

Eggs may also contain organochlorines, but it is difficult to know the contents of what you are buying. We do not know pesticide content of the land the chickens are feeding on or what they are fed if not cage free. However, organic eggs come from hens who must be fed an organic diet. This makes it more likely your eggs will not contain high levels of pesticides!

Other Ways to Reduce Pesticide Exposure

Reduce body fat! Adipose tissue (aka fatty tissue) in the body stores and holds on to pesticides and other toxins. The lower your body fat percentage (within normal limits), the less of these pesticides your body naturally holds on to.

Pesticides in Food Discussion for Another Post: Glyphosate and Herbicides! This post focused more on organochlorines, but I will go over another hot topic next time.

Pesticides and buying organic is often an “ignorance is bliss” type of issue. We can’t see the affect pesticides may be having on our health. I know many who don’t believe in buying organic because it is simply more expensive, or they see it as a marketing scheme. This is not the case! If you read the articles and research, you will find thousands of studies on various pesticides and the harm that can be done over time. The only way to combat them is to maintain a healthy body weight, eat organic, and ensure your body detox systems are all functioning optimally. Thoughts? Do you buy organic?

Best Aluminum Free Deodorant

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I have been trying to clean up my personal care products for a while now. Slowly, but surely, every time I run out of one, I try to replace it with a toxin-free more natural alternative. The problem is trying to find products that are natural and actually work well!

I don’t like the idea of slathering on chemicals and aluminum multiple times per day when using deodorant. I am also still breastfeeding a little one, and don’t want unknown chemicals rubbing up on her head!

So, I searched and searched and tested out multiple products to find the right one. Winner: Native deodorant! (I do participate in an affiliate program since I love their products and earn a small percentage of sales when using the links. All opinions are written in honesty!).

Native Deodorant Details

Here are the details on Native deodorant, and a runner-up deodorant.best aluminum free deodorant

Price: $12 with free shipping. Yes, this is more than drugstore. However, fancy drugstore products are about $8-$10 and you are paying for chemicals and possible toxins. I consider this price not bad and the deodorant lasts me several months.

Tip: You skin and body need to get used to using the natural deodorant. So, give it 1-2 weeks to start working better for you. The longer you use it, I find it is more effective. When I first began using Native, I would sweat a little more and I think my body was just getting used to it.

Also, make sure to apply at night before you go to bed, that way it will be more effective the next day. I apply twice per day: once in the morning, and then at night before bed (after showering).

If you live in hot climates, you may need to apply once in the middle of the day as well.

Scent: My favorite is a seasonal peach scent! They have several different options. All have been very mild but noticeable when applying.

Feel: This deodorant does help to dry underarms lightly, and helps prevent body odor, but this is not a strong classic chemical drugstore deodorant you are used to. It is still effective, but overall, not as powerful.

I have had no issues with skin irritation!

Native Ingredients (from website): 

Caprylic/capric triglyceride (fractionated coconut oil), arrowroot powder, stearyl alcohol, baking soda, shea butter, coconut oil, hydrogenated castor oil, polyglycerol-3 beeswax (cera bellina wax), jojoba esters, tocopherol (Vitamin E), L. acidophilus (natural bacteria found in your body already), maltodextrin, glyceryl caprylate, glyceryl undecylenate.

Our scented deodorants include a proprietary blend of oils. Due to FDA recommendations, we use the term “fragrance” to refer to these oils.

best aluminum free deodorantRunner-up: Lavanila Deodorant

This deodorant is good at controlling the sweat, but not so great at smell control. You basically have to apply it more often to keep yourself smelling fresh. The reason I am even mentioning it is that is still works, glides on very smoothly, has not given me irritation, and when you first apply it the scent is amazing.

Price: $8-$16 at Sephora depending on size (Their full size is more expensive by ounce than Native)

Feel: Glides on smoothly, but has more of a firm gel make-up.

Ingredients: More corn derived ingredients, but does contain aloe and tea tree oil.

Do you have a favorite natural deodorant that has worked for you? Read more about other favorite personal care products that I love here.

Coffee and The Thyroid

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coffee and the thyroidI love coffee… As I sit here writing this, I am drinking some tasty coffee. And, I know many of you love your coffee, too. I get a lot of questions about whether or not coffee is healthy. And, how are coffee and the thyroid related? I will answer these questions today!

Is Coffee Healthy?

First, it depends what you put in your coffee. If you add cream and sugar, then I would say, no, your coffee is not healthy. However, there are many alternative options of what you can put in your coffee to keep it healthier (more on that later).

If you drink black coffee, most likely you are reaping some health benefits. Studies are a little mixed on whether or not coffee is healthy and how much. But, if we take the average research and try to make an average conclusion, most studies seem to point in the direction of no more than 4, 8 oz cups (maximum 300-400 mg caffeine/day) of coffee may provide modest health benefits.

*Be aware that some brews of coffee like Starbuck’s or other coffee shops may contain 200-400 mg caffeine per 12 oz small cup!

Coffee and Cholesterol

I make sure to drink coffee that is filtered (as most people do) which prevents coffee from having a cholesterol-raising effect.

It is also good to note that those with high blood pressure should limit or avoid caffeine and coffee (please speak with your doctor about your caffeine consumption). While we are discussing those who should not drink so much coffee: those with hyperthyroidisim should be mindful of their coffee and caffeine consumption. The caffeine may simply be too much for the body to handle in a “hyper” state.*

*Again, please speak with your doctor or personal Registered Dietitian about any changes or questions regarding your diet.

Coffee and Hypothyroidism

Many of us with hypothyroidism suffer from constant bouts of fatigue. Coffee can provide a nice little pick-me-up that many of us enjoy. Here is the special case where we want to be cautious of what we put in the coffee. Many of us are working to limit or avoid dairy, so if you add a creaminess to your coffee, you may want something dairy-free.

One thing I would caution is to be careful not to consume more than the 4 small cups (6-8 oz) of coffee per day as this will not support thyroid and adrenal health. It will likely just cause more stress on the body. The typical recommendation for those under a lot of stress is to cut out caffeine and coffee consumption to better support the body’s stress response.

Non-Dairy Cream Options

Look for unsweetened cream options and also look for non-dairy creamers that do not contain so many thickeners and artificial ingredients. We are beginning to discover that the thickening additives are not optimal for digestive health. In autoimmune conditions, we are working to improve digestive health, therefore, trying to eliminate thickening additives like ingredients labeled as “gums”.

Laird Superfood Turmeric Coffee Creamer | Dairy Free, Gluten Free, Vegan, Soy Free, Non-GMO - 1 lb

Another ingredient to avoid is carrageenan. This is another thickener that may cause digestive distress in sensitive individuals (I recommend to especially avoid if you suffer from Crohn’s or Colitis).

I like this Laird creamer that mainly contains coconut as the base and minimal other ingredients. They have other flavors. For the superfood enthusiast, Laird makes a turmeric creamer (!!!) which is pretty exciting.

You could also just get a little plain creamed coconut and whisk into the coffee. It will not blend as well, but it is a more pure option. This one will taste the most like coconut as well.

Healthier Coffee Sweeteners

By now, we know that sugar can be inflammatory when consumed in excess. For those with autoimmune conditions and hypothyroidism, we are working to reduce inflammation and therefore, reduce sugar consumption. For coffee, I like to use SweetLeaf Sweet Drops Liquid Stevia Sweetener, English Toffee, 2 Ouncestevia or a little monk fruit as a source of something sweet. For stevia in coffee, most people tell me the liquid stevia drops taste the best. I love the Sweet Drops since they have many fun flavors. And, you only need 2-4 drops I would say to give it flavor!! A little date sugar can also be ok since it is real fruit that has been puverized to make a powder.

How do you like your coffee? Any other healthier coffee tips?