Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Factors that influence Thyroid Function

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Have you noticed that hypothyroidism and other thyroid diseases seem to continually increase? I have. That's why I'm sharing today's video by Dr. Pam Popper in which she explains which supplements, drugs, and foods interfere with the absorption of thyroid hormone, and the adjustments we can possibly make.

I did a little more digging, too. According to goodrx.com, levothyroxine (the synthetic form of the the thyroid's main hormone, thyroxine) is the most often prescribed drug in the US, and one of the most widely prescribed worldwide.

Yet, a study shown on the American Thyroid Association's website indicates levothyroxine therapy may be overused.  The study reveals that sometimes patients are prescribed levothyroxine for a long time, but it is not clear why it was started or if they still need to be taking it. The study performed on 291 levothyroxine-treated patients revealed that after stopping the drug for 6-8 weeks, 61% of them continued to have NORMAL thyroid hormone levels.

According to the study, "The authors concluded that a substantial proportion of individuals taking levothyroxine in whom the original indication for treatment is unclear, may not need to be taking this hormone. The authors highlighted the importance of ensuring that the original diagnosis of hypothyroidism is fully evaluated and documented in medical records and that levothyroxine use be periodically re-evaluated in treated patients." (Emphasis mine).

I "bolded" that last statement to bring awareness to the importance of knowing what factors could result in an unfavorable blood test. As Dr. Pam points our in her video, there are things that suppress or interfere with normal thyroid function that we can make adjustments for.

(Note: her discussion of thyroid function starts at about the 4:00 mark, but the first part of her video is very informative also! She discusses e-cigarettes - not only the health concerns emerging from their use, but the increased usage by teens and adolescents - especially of the flavored varieties. It turns out that vaping is NOT healthier than cigarettes after all, and the FDA has sent a warning to one of the main manufacturers stating that they're violating FTC advertising regulations by claiming that it's so.)

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Concerned You’re Deficient? Order Your Own Blood Test

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On the social media sites I follow, the topics of Vitamins D, Vitamin B12, or fatty acids such as EPA and DHA seem to run in cycles.

Today's whole food, plant-based doctors have differing opinions on whether or not we should add these supplements to our diets, so the confusion is understandable. Plus, many people are being advised by their health care providers to supplement (often because today's lab test ranges are set too high, which turns everyone into a patient).

If you do have concerns, however, that you might actually be deficient in a certain vitamin or nutrient, Ulta Lab Tests is the organization I highly recommend where you can order your own blood tests. Right now the test for B12 is about $26, the Vitamin D test runs around $40, and the Omega-3/Fatty Acids test is $48. The variety of tests they offer is extensive! Plus they have sales year round, so prices may vary.

 

          Photo on visualhunt.com

Here's how it works: Create an account on their website, order the blood tests (and pay) online, and choose any one of the many blood draw facilities in your area for the test. Then print out the order. You can make an appointment at the facility or go on a walk-in basis. (Note: The printed order will tell you if you need to fast.)

Once you visit the draw facility, the results will post to your account online within a day or two. What you do with the results is up to you. If you truly have a nutritional deficiency, you have several options:

  • First, determine if you're truly deficient. Some labs, for example, consider Vitamin D to be low if it's under 30 nanograms/milliliter (ng/mL);  however, the 25-hydroxy vitamin D blood test is considered normal at 20 to 50 ng/mL. Less than 12 ng/mL indicates a deficiency.
  • Monitor yourself while taking steps to be proactive with your diet and lifestyle, and then repeat the test in a few weeks.  (I recommend a second test, no matter what. Too often we make health decisions based on ONE test, which I've seen backfire on many occasions.)
  • Explore the root cause of why the deficiency exists:
  • Low Vitamin D? How often do you get out in the sun? The sun is the source of 90% of our Vitamin D.  Here's how much sunshine you need.
  • Low B12? Begin (or increase) your supplement. (Note: Vitamin B12 is the only supplement plant-based eaters are advised to take. Read why and how much we should take here).
  • Low in Fatty Acids? Consider consuming ground flax seed every day. The body converts Omega-3 fatty acids (ALA) into other fatty acids such as EPA and DHA. Here's a good article on the topic by a pharmacist.
  • Consider short-term supplementation, if warranted, to resolve the issue. But do your homework first! Many supplements are harmful when taken in high quantities.
  • Of course you can always see your doctor if all else fails. Again, do your homework before agreeing to treatments. This topic is spelled out in detail in the "How to Manage a Temple" chapter of The "Plan A" Diet.

You are your #1 healthcare advocate! Take advantage of that privilege by being proactive in your health decisions. There's a place for modern medicine, but you're the one who will be affected by any and all medical decisions. Reap the benefits of a whole food, plant-based diet, exercise, sunshine, and other wise lifestyle choices.

 

 

 

Success Tips for Changing Your Diet

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Are you considering a WFPB eating plan, or new to this way of eating? Are you worried that your new diet will limit your choices to broccoli and lettuce? Let me assure you that nothing could be further from the truth.

The “Plan A” Diet not only allows you to provide a variety of foods that suit your palette, it allows you to eat until you’re satisfied whenever you get hungry. As you get familiar with plant-based cooking, you’ll gain the confidence needed to experiment with different spices or create your own wonderful dishes.

Any challenges to changing your diet will be the greatest when you’re just starting out. Once you’re convinced and committed to the change, however, these tips may prove useful to your success:

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Family and Social Pressure

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The people we hang out with can have a major influence on our food choices; life can be challenging when we’re striving to eat healthy but those in our close circles aren’t on board.

For those of you who are social butterflies, sticking to a plant-based diet can be especially difficult when eating out with friends or family members who love their burgers and buckets of fried chicken. When you observe others eating high-fat, high-calorie foods, you may feel it’s easier to join in than to be scrutinized for your healthy choices.

Photo credit: peter.clark on Visual hunt / CC BY-NC

If the people in your life aren’t supportive of your diet plan, they may try to make you feel guilty, chide or tease you, refuse to assist with cooking, get mad at you, feel threatened by you, or in some cases, try to sabotage your efforts by tempting you back into old habits.

That’s why dependency upon your family’s approval can easily set you up for failure. If you recognize that peer pressure from family or friends is going to derail your efforts, here are a few tips which could keep you on track:

(Continue reading here)

Do you suffer from Carbophobia?

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         Complex Carbs (Photo on VisualHunt)

Whenever I explain that The "Plan A" Diet prescribes getting the majority of our calories from carbs, most people are shocked! Especially when they learn that it's OK to eat potatoes.

There are two types of carbs: Complex (whole) and Refined (processed)

Complex carbs include whole foods - potatoes, corn, beans, rice, squash, all veggies, fruit, legumes, and whole grains. Complex carbs are the body's preferred source of fuel; we are designed to get our energy from the glucose in complex carbs.

Refined carbs include processed items made with stripped/enriched flours and added fats/sodium/sugars - donuts, hot dog buns, snack cakes, corn chips, toaster pastries and soda pop.

As Dr. McDougall loves to point out: (Complex) carbs don't make you fat - fat makes you fat. To illustrate this point, consider a baked potato.

Only 1% of the calories in a potato come from fat. That is, however, until we adulterate that potato by frying it in grease to make french fries (46% fat) or convert it into potato chips (56% fat). Or until (continue reading here....)

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