thyroid and associated diseases are more prevalent these days

1. Harminder Dulowal
Mr.Asia Gold Medalist
FIF India President
Mr.World-2015,Mortal Battle Singapore
All India Interversity
Red Gyms
Red Power Fitness Institute
B.A,B.P.Ed,M.P.Ed.

2. Ms Meenakshi
Assistant Prof.
Department of Microbiology,SILB
FIF India Advisor
Certified fitness expert

3.  The thyroid gland is an endocrine gland in your
neck. It makes two hormones that are secreted
into the blood:
 thyroxine (T4) and
 triiodothyronine (T3).
 These hormones are necessary for all the cells in
your body to work normally.
 Also secretes calcitonin:regulates levels of
calcium and phosphate in the blood
 Shape:Butterfly
 Color:Pink
 Weight:20 to 25 grams in Adults

6.  General metabolism:Increases rate of
metabolism and oxygen consumption of the
most of tissues of the body except
testes,uterus,lymph nodes and anterior
pituitary.
 Increases activity of many intracellular
emzymes like ATPase
 Growth and Development of soft
tissues,growth hormones and skeleton.
 Increases respiration

7.  Increases rate of blood flow in the skin for
heat elimination.
 Increases secretion of digestive juices.
 Essential for normal menstrual cycles and
fertility.
 Increases milk secretion in lactating women.
 Promote growth and development of the
brain.
 Increases Carbohydrates metabolism,protien
metabolism,lipid metabolism.

9.  Goiter: A general term for thyroid swelling.
Goiters can be harmless, or can represent
iodine deficiency or a condition associated
with thyroid inflammation called Hashimoto’s
thyroiditis.
 Thyroiditis: Inflammation of the thyroid,
usually from a viral infection or autoimmune
condition. Thyroiditis can be painful, or have
no symptoms at all.

10.  Hyperthyroidism: Excessive thyroid hormone
production. Hyperthyroidism is most often
caused by Graves disease or an overactive thyroid
nodule.
 Hypothyroidism: Low production of thyroid
hormone. Thyroid damage caused by
autoimmune disease is the most common cause
of hypothyroidism .
 Graves disease: An autoimmune condition in
which the thyroid is overstimulated, causing
hyperthyroidism.
 Most common problem is Hyperthyoidism.

13.  Thyroid cancer: An uncommon form of cancer,
thyroid cancer is usually curable. Surgery,
radiation, and hormone treatments may be used
to treat thyroid cancer.
 Thyroid nodule: A small abnormal mass or lump
in the thyroid gland. Thyroid nodules are
extremely common. Few are cancerous. They may
secrete excess hormones, causing
hyperthyroidism, or cause no problems.
 Thyroid storm: A rare form of hyperthyroidism in
which extremely high thyroid hormone levels
cause severe illness.

14.  iodine deficiency
 autoimmune diseases, in which your immune system
attacks your own body, leading either
to hyperthyroidism (caused by Graves’ disease)
or hypothyroidism (caused by Hashimoto's disease)
 inflammation of the thyroid (which may or may not
cause pain), caused by a virus or bacteria
 nodules, or non-cancerous lumps, inside the thyroid
 cancerous tumours on the thyroid gland
 certain medical treatments, including radiation
therapy, thyroid surgery, and some medicines
 some genetic disorders

17.  Quit Smoking
 Avoid X-rays
 Healthy Iodine levels
 Be careful about toxic exposures: Triclosan(in some
antibacterial soaps and toothpastes),Nonstick coating
pans,BPA bisphenol-A(plastic products and food can
linings),Perfluorinated chemicals(
capets,fabrics,clothing etc)
 Avoid excess of Soy
 Do not overdo raw goitrogenic vegetables such
as:kale,broccoli,spinach,cabbage and brussels
sprouts.
 No excessive endurance exercises like long distance
running.

22.  Monday
breakfast: toast with eggs/oats
lunch: chicken salad with 2–3 Brazil nuts/Green salad
dinner: stir-fried chicken / vegetables served with rice
 Tuesday
breakfast: oatmeal with 1/4 cup (31 grams) of berries
lunch: grilled salmon salad/Green salad
dinner: fish baked with lemon, thyme, and black
pepper served with steamed vegetables/Vegetable
with chapati.

23.  Wednesday
breakfast: toast with eggs/Oats
lunch: leftovers from dinner/Dal and rice
dinner: shrimp skewers served with
a quinoa salad/vegetable with chapati
 Thursday
breakfast: overnight chia pudding — 2 tbsp (28 grams)
of chia seeds, 1 cup (240 ml) of Greek yogurt, 1/2 tsp
of vanilla extract, and sliced fruits of your choice. Let
sit in a bowl or mason jar overnight
lunch: leftovers from dinner/vegetable and Chapati
dinner: roast lamb served with steamed vegetables/dal
and rice

24.  Friday
breakfast: banana-berry smoothie
lunch: chicken salad sandwich/veg sandwich
dinner: pork fajitas — sliced lean pork, bell
peppers, and salsa — served in corn tortillas/dal
and rice
 Saturday
breakfast: egg, mushroom, and zucchini frittata
lunch: tuna and boiled egg salad/vegetable and
chapati
dinner: homemade Mediterranean pizza topped
with tomato paste, olives, and feta cheese

25.  Sunday
breakfast: omelet with various vegetables/a bowl
of vegetables
lunch: quinoa salad with green vegetables and nuts
dinner: grilled steak with a side salad/dal and rice
 SUMMARYThis sample week-long meal plan is
suitable for those with hypothyroidism. It
provides plenty of options for a delicious and
healthy menu.
 It is for both vegetarians and non vegetarians as
per Indian meals.
 Vegetables can be added according to the taste
and availability.

27.  For people with hypothyroidism, Igor Klibanov, a
personal trainer in Toronto, founder of Fitness
Solutions Plus, and author of "Unlimited Progress:
How You Can Unlock Your Body's Potential,"
recommends cardio and a strength-training routine
that incorporates these six exercises:
 One-legged dead lift: Stand on one leg while holding
onto something for balance (not for support). Keep
one hand relaxed in front of your thigh. Push your
hips as far back as you can, until your hand touches
the ground. Come back up. This should be felt in the
glutes (the butt muscles). The back should not curve;
it should stay straight, but does not have to be
upright.

28.  Squats: Stand up straight and then bend at
your hips and knees till you're in a sitting
position. Go down all the way. (Klibanov says
it's a myth that this will damage your knees if
you have healthy knees to begin with.).
 Overhead press or similar vertical push
move. Raise a pair of dumbbells to shoulder
height. Turn your arms so they're facing
forward. Lift the dumbbells up until your
elbows are straight. Then lower them back
down to your shoulders.

29.  Lat pull-down or similar vertical pull move. Grab a pull-down bar with
an overhand grip (palms facing away), and pull it down to your collar
bone. Keep your back straight, and make sure the bar travels as close to
your face as possible.
 Push-up or similar horizontal push move. Put both hands on the floor,
shoulder width apart. Feet should be stretched out and together. Bend
your elbows and shoulders until you're close to the ground. If a push-up
is too difficult, do the same thing either with your hands on a table
(while feet stay on the ground) or a wall.
 Rowing or similar horizontal pull move. Sit on the bench in a rowing
machine with your hands holding the handle that's attached to the cable.
Keep your back straight, and lean back about 10 to15 degrees. Pull the
cable back until it touches your mid-stomach. Then release under
control.
 Start with 15 reps of each exercise and work up to 20.
 Schedule aerobic exercise three to four times a week and strength
training with these moves two to three days a week, Klibanov
recommends. Doing so can get you on the right track to losing weight
and feeling better overall.

30. Squats

32. Overhead press

33. Lat pull downs

35. Rowing

36.  “Vitamins and nutrients can help fight the
underlying causes of thyroid disorders, such
as autoimmune processes and inflammation,
and help improve a dysfunctional thyroid,”
says Raphael Kellman, MD, a functional
medicine physician in New York City and
author of The Microbiome Diet.

37.  However, it’s important to understand that no
one should supplement with vitamins and
minerals without talking to their doctor first.
“You want to first know your individual levels
of these vitamins and minerals, which you
can find out with a blood test,” Dr. Kellman
says. Results may reveal you have a nutrient
deficiency that requires you to get a higher
amount of a certain vitamin or supplement.

38.  Iodine is needed to produce thyroid
hormones
 Vitamin B is needed for Thyroid function
 Selenium Is Essential for Thyroid Hormone
Metabolism
 Zinc Helps Synthesize Thyroid Hormone
 Tyrosine, in Combination With Iodine,
Produces Thyroid Hormone
 Vitamin D Improves TSH Levels

39.  “Research has shown a strong association with
vitamin D deficiency and people with
hypothyroidism,” Metzak says. In a study published in
the November 2013 issue of the International Journal
of Health Sciences, researchers looked at the vitamin
D levels of 30 people with hypothyroidism and 30
who didn't have the condition and found that the
vitamin D levels were significantly lower in those with
hypothyroidism. A study published in 2018 in
the Indian Journal of Endocrinology and
Metabolism found that vitamin D supplements
improved TSH levels in subjects with hypothyroidism
as well as thyroid antibodies in people with
autoimmune thyroiditis.

40.  Hypothyroidism can happen to anyone, but it's
most common in women and people older than
50. “We do not fully understand the reason for
women being more susceptible to developing
hypothyroidism, but it is at least in part due to
the fact that Hashimoto’s hypothyroidism — the
most common cause of hypothyroidism in the
United States — is an autoimmune disease,” says
Jacqueline Jonklaas, MD, PhD, MPH, associate
professor of medicine and endocrinology at
Georgetown University School of Medicine in
Washington, D.C. “Autoimmune diseases are, in
general, more common in women.”

41.  Scientists have not been able to understand why women
are more prone than men to thyroid problems but it is
suspected that the development of thyroidism and its
variants is linked to autoimmunity which is more
commonly found in women than men. Autoimmune
diseases are those in which the body interprets a normal
body part or its secretions as a threat and produces
antibodies to target them. Autoimmunity in link with the
thyroid glands produces special antibodies to destroy
thyroid cells leading to autoimmune thyroiditis.
Autoimmune diseases like Grave’s, which is related to
hyperthyroidism, and Hashimoto’s, which is related to
hypothyroidism, are two of the most common causes of
thyroid diseases and may lead to a development of goitre.

42.  Hormonal inbalance
 Physical inactivity
 Life style
 Diet
 Genetics
 Depression
 Obesity
 Overthinking etc.