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SP article opens my eyes about my hypothyroidism!

Friday, April 11, 2014

www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=635

for the entire SP article. Please read the whole article. It opened my eyes.


I am quoting tidbits from the article and inserting my own comments:

"Decrease the amount of carbohydrates you eat. The SparkPeople plan recommends a range of 45-60% carbohydrates for its members. However, research shows that individuals with hypothyroidism are more successful when eating slightly less—about 45-50% of total calories coming from carbs."" THIS IS NEWS TO ME!


Next: it said choose more complex carbs like fruit and vegetables and whole grains. OK I KNOW THIS.

"Avoid eating carbohydrates by themselves for meals or snacks. Be sure to include a protein source at the same time. Protein is digested more slowly, helping slow down the release of insulin." WELL, IF I ATE 3 MEALS AND 2 SNACKS OR NO SNACKS LIKE I AM SUPPOSED TO (NO S DIET) I'D BE FOLLOWING THIS ADVICE. ANOTHER REASON TO CHANGE MY BAD HABITS OF EATING ANYTIME.

"Increase your fiber intake to 30-40 grams per day." I PRETTY MUCH DO THIS BUT NEVER REALIZED MY THYROID PROBLEM MADE THIS EVEN MORE NECESSARY.

Drink 8-12 cups of water every day. Metabolism requires water, so not drinking enough will hurt your weight loss potential as well. When increasing your fiber intake 30-40 grams, water is even more important. Drink additional water to compensate for perspiration from exercise and hot weather. AGAIN, I PRETTY MUCH DO THIS BUT NEVER REALIZED MY THYROID PROBLEM MADE THIS EVEN MORE NECESSARY.




Hypothyroidism does cause weight gain—typically 10-20 pounds. I NEVER ACTUALLY REALIZED THIS. OR MAYBE I HAD NOT FACED THIS FACT.



" Gaining more than 20 pounds can usually be attributed to fatigue that limits your activity, not to the disorder itself. When you feel fatigued, you don’t feel like exercising. This can lead to a vicious cycle since not exercising can result in greater fatigue and so on and so on. Physical activity and exercise are keys to weight control and to decreasing the affects of fatigue. Get regular aerobic exercise. Individuals with hypothyroidism can have low levels of serotonin, the brain chemical involved in appetite control, depression, and sleep regulation. Just thirty minutes of aerobic (cardio) exercise, five times per week can help increase serotonin levels to decrease these symptoms." I AM SO GRATEFUL I HAVE ESTABLISHED THE WATER AEROBICS HABIT! THIS WEK I WENT ALL 5 DAYS AND 2 OF THOSE DAYS THERE ARE 2 WATER AEROBICS CLASSES. AGAIN, .....
I PRETTY MUCH DO THIS BUT NEVER REALIZED MY THYROID PROBLEM MADE THIS EVEN MORE NECESSARY. emoticon WHO KNEW!


" Likewise, strength training helps increase metabolism, which is also suppressed in those that are hypothyroid. The SparkPeople plan will help you establish a program and motivate you to stick with it. Although you may not have much energy initially, get moving! The more you move the more energy you will have to exercise each day." THIS IS THE FIRST TIME I AM ACTUALLY FACING MY HYDROTHYROID PROBKEM I ALWAYS THOUGHT WITH MEDICATION I DID NOT ACTUALLY HAVE A PROBLEM. BUT.....WELL...I AM TIRED ALL THE TIME!

THERE MIGHT BE HOPE FOR ME YET BECAUSE I NEVER KNEW TILL RECENTLY TO TAKE THIS MEDICINE ON AN EMPTY STOMACH! emoticon emoticon STILL, FOR THE PAST YEAR AND A HALF, I WAS TAKING IT WRONG ANYWAY--I LET IT DISSOLVE UNDER MY TONGUE. THAT RESULTED IN LOW, VERY LOW!, BLOOD TESTS! emoticon WHO KNEW!


"Reduce the stress in your life. " FOR MOST OF MY 66 YEARS I HAD MAJOR STRESSES WHICH I PUT ON MYSELF. I CHOSE A HARD JOB AND JUST "SUCKED IT UP." MOWI AM RETIRED ALMOST 2 YEARS. NUT, OF COURSE, I AM STILL A CAREGIVER. NOT MUCH I CAN DO ABOUT THAT. OH---I AM ACTIVELY GETTING READY TO MOVE NEAR MY FAMILY.


"Practice deep breathing. Many times the increased weight and lack of physical fitness causes those with hypothyroidism to pant for air, taking shallow, short breaths. Deep breathing exercises can help you take in more oxygen and release more carbon dioxide with each breath and can help with weight loss, stress reduction, and relaxation." emoticon I PRETTY MUCH DO THIS BUT NEVER REALIZED MY THYROID PROBLEM MADE THIS EVEN MORE NECESSARY.


NO DOCTOR EVER MENTIONED ANY OF THIS. emoticon WHY NOT? THEY JUST KEPT PRESCRIBING THE PILLS. LIKE PILLS ARE MAGIC. I AM ACTUALLY VERY MAD THAT NO DOCTOR SAID ANYTHING ABOUT WAYS TO HELP MYSELF! emoticon

HERE I AM, 66 YEARS OLD AND FIRST REALIZING THIS.

WOW! NOW I CAN FORGIVE MYSELF FOR BEING MORE TIRED THAN OTHER PEOPLE.

AND, I HAVE FIBROMYALGIA. I ONLY LEARNED THIS BECAUSE MY DAUGHTER (31) HAD BEEN DIAGNOSED WITH THIS.

YES, TODAY MY EYES HAVE BEEN OPENED! emoticon chris


chris




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