https://www.furtherfood.

com/understand-root-causes-thyroid-dysfunction-qa-dr-
amy-myers-28-step-diet/

UNDERSTAND THE ROOT CAUSES OF THYROID DYSFUNCTION

A Q&A with Dr. Amy Myers

We are in the midst of a thyroid epidemic. The American Association of Clinical

Endocrinologists estimates that 27 million Americans have some form of thyroid disease and
one woman in eight will develop a thyroid disorder during her lifetime. What’s worse, up to
60% of people with thyroid dysfunction don’t even know it!
As thyroid dysfunction becomes more prevalent, patients remain frustrated with the treatment
plans carried out by their doctors. Enter Functional Medicine physician, Dr. Amy Myers, who is
changing the way thyroid patients approach thyroid dysfunction and the way doctors diagnose
and treat them. After being diagnosed with Graves’ Disease, an autoimmune hyperthyroid
condition, during medical school and being failed by conventional medicine, Dr. Myers has
become an expert in thyroid and autoimmune disease. She has helped thousands of patients
get to the root of their illness and take back their health.
In her new book, The Thyroid Connection, Dr. Myers explains the true underlying causes of
thyroid dysfunction, how to address them, and how to work with your doctor to get the right
diagnosis and treatment. The book also includes a step-by-step 28-day plan to restore thyroid
function and jump-start your health.
Dr. Myers joins us today for a Q&A on thyroid health!
What are the symptoms of thyroid dysfunction?
Your thyroid is your body’s engine, it controls all of your metabolic processes. When your
thyroid is underactive, and hypothyroidism, everything slows down, leading to weight gain,
fatigue, poor concentration, constipation, infertility, low libido, depression, slow heart rate, and
low body temperature. When it is overactive meaning you have hyperthyroidism, your
metabolism speeds up, leading to weight loss, anxiety, insomnia, fast heartbeat, and loose
stool.
Why are so many people with thyroid dysfunction undiagnosed?
Many of the thyroid symptoms listed above are vague. So conventional doctors frequently
write them off as a symptom of aging, depression, or stress. Also, most doctors spend only a
few minutes talking with patients to sort out the cause of their symptoms. These two factors
make diagnosis very challenging and patients may not receive a proper thyroid diagnosis for
years.
Problems with lab work are also rampant. As I explained, many doctors aren’t even checking
for thyroid dysfunction, especially in men and in women who aren’t in the age range most
common among thyroid patients. In addition, most conventional doctors use only one or two
tests, such as TSH and T4, to screen for problems. They are not checking Free T3 (the active
form of thyroid hormone), Reverse T3, or thyroid antibodies, which are just as problematic
when out of range. Once your doctor does get your lab results back, they are probably using
the “normal” lab reference ranges as their only guide. In functional medicine, we use “optimal”
lab ranges that are more narrow and ensure patients are put on a much more appropriate
supplemental thyroid hormone dose. I provide a full list of all of the thyroid lab markers I
check, as well as their optimal ranges in my book The Thyroid Connection.
You write that conventional medicine also fails to address the root causes of thyroid
dysfunction, what are those root causes?
Based on the latest research, my own experience treating thousands of thyroid patients and
overcoming my own thyroid disease, and the experts I interviewed for my upcoming free
online summit about thyroid health, I’ve identified five key environmental factors that cause
thyroid dysfunction.
These factors are leaky gut, diet, toxins, infection, and stress. In most thyroid patients, and
particularly those with autoimmune thyroid (Hashimoto’s or Graves’ Disease), there are more
than one of these factors at play. To put it plainly, our modern lifestyles full of processed
foods, untested toxic chemicals, and constant stress are making us sick. I explore all five of
these in-depth in my book and the summit, and the 28-day plan in the book is designed to
address them through a delicious, nutrient-dense meal plan, daily stress relief, and high-
quality supplements.
Diet is a big part of the plan in your book, what kind of diet do you recommend for
people with thyroid dysfunction?
When I work with thyroid patients, we focus on getting all of the nutrients needed to produce
healthy levels of thyroid hormones and convert inactive thyroid hormone to its active state.
This means eating plenty of the four essential nutrients for thyroid health – iodine, selenium,
zinc, and iron. Each of them play a vital role in producing and regulating thyroid hormones.
You’ll also want to eat plenty of nutrient-dense foods that support overall health, including
grass-fed, pasture-raised, and wild-caught proteins, vegetables, healthy fats, and fruits.
An equally important part of optimizing your diet for thyroid health is removing inflammatory,
toxic, and processed foods. These raise inflammation, wreak havoc on your gut, and put you at
risk for long-term health issues. Ditching toxic foods such as sugar, alcohol, caffeine, and junk
foods is one of the best things you can do for your health! I recommend that all of my thyroid
patients eliminate gluten (more on that below), dairy, soy, and corn because they are all
highly inflammatory. During the healing process, I also advise patients to cut out grains,
legumes, nightshade vegetables, eggs, nuts, and seeds. After you’ve restored thyroid function
and eliminated your symptoms, these can be added back in one at a time to determine which
ones you tolerate well and can be added back into your diet. This leaves plenty of variety in
your diet and many of my patients rave about the delicious new foods and spices they discover
while following a thyroid-supporting diet.
Why is gluten such a problem for thyroid patients?
Gluten wreaks havoc on your gut, increases your inflammation, and can directly cause your
immune system to attack your thyroid. When anyone, whether they have gluten sensitivity or
not, eats a gluten-containing food, the gluten proteins make their way through the stomach
and arrive at the small intestine, where the body responds by producing zonulin, a chemical
that signals the tight junctions of the intestinal walls to open up, creating temporary
permeability.
Now that your small intestines are open and permeable this allows toxins, microbes, and
partially digested food to leak into your bloodstream, your immune system goes on high alert
to neutralize all of these threats. Unfortunately, the gluten that caused your gut to become
leaky makes it even more likely that you will develop thyroid dysfunction (autoimmune and
non autoimmune), thanks to a phenomenon called molecular mimicry. In molecular mimicry,
the immune system is fooled into attacking molecules that look like the antigens or “invaders”
but are actually your body’s own tissue, causing autoimmune disease. In the case of thyroid
dysfunction, your immune system mistakenly your thyroid, thinking that it’s gluten.
You write in your book about the role of halides in thyroid dysfunction. What are
halides and how do they impact thyroid health?
Iodine, one of the building blocks of thyroid hormone, is part of the halogen or halide family,
which includes chlorine, fluorine, and bromine. Halogens all fall into the same column of the
periodic table, which means they have very similar properties. Chlorine (found in our water),
fluoride (from our water and toothpaste), and bromine (common in plastics, pesticides, and
flour) are similar enough to iodine that your thyroid will absorb and store them in place of
iodine, effectively “displacing” iodine. If these chemicals are displacing iodine, your ability to
produce thyroid hormones is reduced, which can lead to low thyroid hormone levels and
hypothyroidism. The higher the concentration of these chemicals you have in your body, and
the lower your iodine levels are, the more likely it is that your thyroid function will be
negatively impacted.
How does stress contribute to thyroid dysfunction?
The primary stress hormone in your body is cortisol. Since its function is to provide you with a
burst of energy, cortisol increases your blood sugar, suppresses your immune system to save
energy, and begins breaking down your storage of protein and carbohydrate. This flooding and
eventual plummeting of stress hormones has many negative impacts on the thyroid. It slows
thyroid production and reduces your ability to convert thyroid hormones to their active form,
causing hypothyroid symptoms.
Stress also increases thyroid hormone resistance. Inflammatory immune cells called cytokines
are released in the stress response, which make thyroid receptors less sensitive to thyroid
hormones. This means that even if you’re taking supplemental thyroid hormone and your
thyroid hormone levels are normal, you can still be suffering from underactive thyroid
symptoms.
https://www.furtherfood.com/6-herbal-remedies-ease-thyroid-pain/

EXPERIENCING NEGATIVE SIDE EFFECTS FROM YOUR THYROID

MEDICATION?
6 HERBAL REMEDIES YOU MAY WANT TO TRY
By Andrea Beaman

Are you on medication for thyroid disease? It may have helped ease your pain, but have you
also experienced some negative side effects? Medications for hypothyroid can lead to rapid or
irregular heartbeat, muscle weakness, irritability, tremors, impaired fertility, shortness of
breath, nervousness, sleeplessness, hair loss, and decreased bone density. For hyperthyroid
and Graves’ disease, medications can cause skin rash, itching, abnormal hair loss, vomiting,
swelling, joint and muscle pain, dizziness, drowsiness, decreased white blood cells, decreased
platelets, and unusual bleeding.
People usually initially feel better on the medication, but within a few months or years, they
can often feel much worse. That’s because the root cause of the thyroid condition is never
addressed. What’s more, those synthetic prescription medications can contribute to liver
dysfunction. It’s a double whammy!
Herbal medicine, on the other hand, can be much gentler on the body than pharmaceutical
drugs and can help ease pain without negative side effects. Botanical treatments have been
around for thousands of years and are based on the use of plants and plant extracts that can
be taken internally or used externally. They also have the ability to heal the body on a deep
nutritive level.
I believe it’s time we get back to a more gentle type of healing, which is why for my clients
going through the process of healing their thyroid, I highly recommend herbal tinctures and
plant medicines for additional support. Herbal remedies are subtle, so they may not be
immediately noticeable. Remember, though, that if you’re going to try the herbal route, it’s
important to work with a naturopathic doctor or herbal specialist, and the herbs you select
should depend on your individual condition, symptoms and concerns.
Below are six possible plant remedies:
1. Eleuthero Root
Otherwise known as Ginseng, eleuthero root has been used in Traditional Chinese Medicine
since 190 AD. It is considered an “adaptogen” – a substance that strengthens the body and
increases the body’s ability to handle stress. It doesn’t directly affect the thyroid gland, but it
has been used to help boost immunity, increase energy and vitality, and alleviate chronic
fatigue and adrenal exhaustion. If you are suffering with fatigue this might be a good herb to
take early in the day to help boost energy.
2. Ashwaganda
This herb is also an adaptogen. In Ayurvedic medicine it is used to treat age-related physical
debility and impotence. It acts on the reproductive and nervous system and has sedative and
immune strengthening properties. If you are feeling stressed out or suffering from insomnia
and reproductive issues, Ashwaganda could be an optimal choice for your healing regime.
3. Black Walnut Hull
According to herbalist, Phyllis Light, Black Walnut Hull is the traditional remedy for treating
goiter and hypothyroidism. This herb can also be helpful to those suffering from bacterial
overgrowth, leaky gut and bloating.
4. Bugleweed
Also know as “lycopus,” Bugleweed can be an excellent remedy for hyperthyroid and thyroid
storms. According to Master Herbalist, Matthew Wood, “Lycopus was discovered to be an
excellent remedy for hyperthyroidism and hyperadrenalism. It reduces the output of thyroid-
stimulating hormone (TSH) from the pituitary, turning down the setting on the thyroid level.”
If you can’t sleep or are suffering from extreme nervousness, or heart-pounding thyroid
storms, consider this herb to help calm your system.
5. Melissa (Lemon Balm)
This can be an effective treatment for Graves’ and hyperthyroid. Another traditional use of
Lemon Balm is as an antiviral. Many people suffering with thyroid disorders often complain of
frequent cold sores and herpes virus infections. Lemon Balm directly inhibits viral replication
(which eases the load on the liver), so it can help stop cold sores from growing out of control.
6. Bladderwrack
A sea plant used as tincture and eaten, too, this plant’s iodine content is beneficial for both
hyper and hypo thyroid. Regular consumption of Bladderwrack can also normalize a swollen
prostate, lower chronic high blood pressure, promote healing and improve sleep.
I think herbs are so important for supporting the thyroid and adrenals that I’ve included an
entire module with Master Herbalist, Matthew Wood, in my Nourishing Thyroid Program. When
using herbs of any kind, from the sea or from the land, it’s best to work with a knowledgeable
practitioner to ensure the herbs you select are right for your individual condition. If you live in
the United States you can find an herbalist near you by checking out The American Herbalist
Guild.
As far as reducing your prescription medications, take it slow. Work with a functional
pharmacist or an integrative and functional practitioner. Keep in mind getting off your
medication is only recommended if you currently have a thyroid. If you do not have a thyroid
due to RAI or thyroidectomy, you need to stay on some type of thyroid hormone replacement.
For my clients and students that are actively working on improving their diet and lifestyle, I
recommend cutting their medications in half and then giving their body three months to catch
up, allowing hormones to readjust. After three months, cut the medication in half again, and
give it another three months to normalize. Speak with your doctor to create a plan that will
work best for you.
Want to heal your thyroid naturally? Learn how from Andrea Beaman with her “Nourishing
Thyroid Health Program.” Reclaim your energy and naturally balance your thyroid today!
Learn more here.

https://www.furtherfood.com/healing-thyroid-disease-took-two-years-changing-
diet-lifestyle/

WONDERING HOW LONG IT WILL TAKE TO HEAL YOUR THYROID

DISEASE? HERE’S WHAT I TELL MY CLIENTS
By Andrea Beaman

As I was going through the process of healing my thyroid disease, every four months my body
and bloodwork changed. Each time it changed my doctors informed me that I had a new
version of my disease – first it was hyperthyroid, then it was hypothyroid then it was
Hashimoto’s. They always offered some type of medication to stop what my body was naturally
doing: readjusting itself and healing the condition.
It took two years for my thyroid to heal. Some people’s conditions heal more quickly and
others need more time. Every body is unique and heals at it’s own pace.
Most people forget, or have never been taught, that healing takes time. In fact, when clients
and students ask, “How long will it take for me to heal?”, it’s often spoken with a sense of
dread.
Many folks begin incorporating an improved diet and lifestyle and then erroneously expect to
be healed overnight. And, when it doesn’t happen as quickly as they want, they get completely
stressed out.
Stress is one of the leading causes of disease.
Once we take on the healing process and alter our diet, lifestyle and consciousness, we need
to begin trusting that our body is doing what it needs at the pace it needs to do it. Lack of
trust in the ability of the human body can actually impede the natural flow of healing.
Many years ago I read a book, Healing Ourselves, by Naboru Muramoto. It had a profound
effect on my thoughts about healing. It was based on Chinese medicine and ancient healing
techniques. Muramoto stated, “According to biologists, it takes 120 days for the red blood
globules to change completely. This means there is a 10% difference in the quality of blood
within 10-12 days, which is the time it takes for the symptoms of an existing disease to
disappear. In other words, although it takes 120 days for the blood to become clean, 12 days
of proper eating (no chemicalized industrial food, no overeating or excess drinking) are
sufficient to remove the symptoms and, in most cases, put us out of danger. It takes
approximately three years to reconstruct the muscle fibers; the same applies to certain
organs. But, it takes seven years to change the entire bodily constitution.”
Seven years. Luckily, my own personal healing took two years.
If you think about it, we don’t develop disease overnight either. No one goes to sleep and
wakes up the next morning with cancer, diabetes, heart disease, thyroid disease or other
debilitating conditions. Disease takes time to grow and it takes time to heal.
Through diet, lifestyle and consciousness we can create the environment for our cells to either
manifest disease or health. In Bruce Lipton’s, Biology of Belief, he divulges scientific research
about genes. He shares that our environment determines whether or not genes will express
themselves. Our internal environment (our cells and blood) is created by our food choices,
physical environment (where we live and what we are exposed to), and our emotions,
including what we think, how we react, and what we believe.
Our internal environment changes as we change. It’s not rocket science. But, that simple
thinking goes against everything we’ve been taught and exposed to about illness. Today, many
people believe that disease is inevitable, especially if we have the “genes” for it. I have a
different perspective and belief system.
I want to encourage you to have a little faith in your body. Take the best possible care of your
body and mind; eat great quality food, think good thoughts, de-stress, and relax. Give your
body the elements it needs to create the best internal environment for healing, and then let go
of the details and go with the flow.
You won’t know how long it takes to heal a specific condition. Just know that it takes as long
as it takes. The father of medicine, Hippocrates, said “Healing is a matter of time, but it is
sometimes also a matter of opportunity.” Take this opportunity to give yourself the time
needed to heal.

https://www.furtherfood.com/3-causes-thyroid-disease-women/

3 Surprising Causes of Thyroid Disease and How to Combat Them!

By Andrea Beaman

Millions of people — the majority, women — are diagnosed with some form of thyroid disease
every year. Why is this disease running rampant and, specifically, why does it have an affinity
for women? If you’re wondering if something’s wrong with your thyroid or you’re not feeling
well and you just can’t figure out what’s going on, here are three important things to know
about thyroid disease.
1. Nutritional Deficiencies
Many female clients complain of being diagnosed with hypothyroid either during pregnancy or
after having a baby. That’s because the baby takes most of the mother’s nutrition as it’s
growing in utero. If your body is not getting enough nutrients it becomes deficient and your
thyroid naturally slows the body down, to protect and sustain life.
Nutritional deficiencies don’t just come from pregnancy; many women become deficient if they
eschew fat for fear of gaining weight. This is also one of the reasons why more women than
men are diagnosed with both thyroid disease and osteoporosis. To create thyroid hormones
(and our bones!), we need fat to support our ability to absorb fat-soluble vitamins A, D, E and
K, plus protein to develop the amino acids that build hormones.
Don’t be afraid to slather a little grass-fed butter (or gravy) onto your proteins. Butter from
grass-fed animals is rich in vitamins A and D that helps support the entire endocrine system.
Fat also helps us better absorb proteins due to the release of bile from the gallbladder, plus
hydrochloric acid from the stomach that helps us break down our food.
Besides fat and protein, it’s wise to eat a whole foods diet that includes iodine-rich ocean foods
like fish and sea vegetables. Iodine is an essential nutrient that nourishes the thyroid and
controls metabolism. Enjoy a piece of Pan-Seared Sole, sautéed in butter and herbs, with
a side of fresh vegetables and Roasted Rosemary Potatoes.
2. Adrenal Fatigue
Your adrenals live on the endocrine system and they produce estrogen, progesterone, cortisol,
cortisone, adrenalin, epinephrine, norepinephrine, and dopamine. Consider your adrenals the
batteries for your body. They are responsible for energy levels and endurance, and can help
keep the body going and going and going…
Eventually, those batteries will run out, especially if they’re not recharged.
I had a client that was suffering with thyroid disease plus she had a large goiter (an enlarged,
swollen thyroid). She was a hard working small business owner and put in long days and
nights, every day, including weekends. She told me that for two years prior to being diagnosed
with thyroid disease, she was feeling completely drained, but the doctors couldn’t find anything
wrong with her.
She said, “Even after eight hours of sleep I still feel groggy and wiped out. Like I can’t get my
day started.” Her doctor recommended anti-depressants. Her symptoms spoke volumes! She
was suffering from adrenal fatigue that led to being diagnosed with a thyroid condition years
later.
If you have consistent days filled with lots of activities, without adequate rest and relaxation,
you will become exhausted and the thyroid will naturally slow down (hypothyroid). It can’t
keep up with a “going, and going, and going” schedule. Unless of course, you have super
adrenals that keep your body hyped up without slowing down, as is the case
with hyperthyroid.
A great way to recharge your batteries would be to go for a massage, take regular breaks, set
boundaries around work, and allow yourself to chill out.
3. Over-exercising (yes, there is such a thing!)
A high level marketing executive had a job she loved that didn’t take up too much of her
energy, but she was running four to five times per week before getting into the office, plus she
did a spin class twice a week.
You would think with that amount of exercise she would have no problem with her weight, but
she did. Suzanne had hypothyroid and could not lose that nagging 12 pounds that had been
weighing her down. She was frustrated that she could implement the best marketing strategies
to win over her clients, but when it came to her weight she was struggling.
After altering her diet, I encouraged her to consider stop pushing herself so hard. I suggested
that she run only one or two times per week, and incorporate daily walking and gentle Hatha
Yoga classes into her routine. She was extremely hesitant. Her greatest fear was if she
stopped pushing herself (plus, if she ate fat…) she would blow up like a balloon!
But, when she finally moved beyond her fears and let her body relax, she lost 10 pounds in the
first month. She was shocked! She thought she had to starve herself and exercise her brains
out to lose weight, but that wasn’t the truth. She just needed a more balanced approach to the
way she was eating and exercising.
There are many ways to nourish your thyroid. Whichever type of thyroid disease you have, if
any, it’s time to support your beautiful glands. I understand it may be difficult to slow down
because we think we have to keep up with the unnatural pace modern society has created.
But, I’m going to suggest that we begin questioning that pace.
We are not superheroes. We’re super for sure, but we do have some physical limitations. Use
your super-woman powers to make the wisest food choices, and to know when it’s time to
rest.
So, eat nourishing, quality food that can support the health of your thyroid, then make
yourself a cup of calming herbal tea, and kick your feet up and relax.
Your body will love you for it.

https://www.furtherfood.com/think-you-have-thyroid-problems-think-again-it-
might-be-your-adrenals/

THINK YOU HAVE THYROID PROBLEMS? THINK AGAIN. IT MIGHT BE

YOUR ADRENALS
By Rachel Schwartzman

With an estimated 30 million Americans struggling with thyroid diseases, this small gland is
causing some big problems. Thyroid dysfunction is tied to fatigue, weight gain, sluggish
metabolism, anxiety, brain fog, changes in mood, appetite and hearty rhythm, and more. And,
if left untreated, patients with thyroid diseases are at higher risk for heart disease, infertility,
osteoporosis, autoimmune diseases, diabetes, arthritis and anemia.
The thyroid, however, isn’t acting alone. The adrenal glands, thyroid, and female hormones are
a tightly regulated triad. A malfunction in one system can cause a dysfunction in one of the
other two systems. While many doctors, and patients, look to treat specific problems – from
hypothyroidism to infertility – directly, it’s important to understand just what might be causing
the imbalance itself.
In my experience, people are too often treating only thyroid issues, or only female hormone
problems while overlooking adrenals. These tiny, but important glands control ourfight or
flightresponse. They respond to perceived danger and trigger the sympathetic nervous system
to secrete hormones to deal with the stressful situation at hand.
In our cave-dwelling days, the immediate dangers we faced were typically short-lived. When
the adrenal system got activated as a result of these dangers, our bodies secreted cortisol,
which mobilized blood sugar to fuel our muscles. The breath became rapid, and heart rate
accelerated. This gave us a lot of energy. Once safe, the chemical process resolved and we
went back to normal. Insulin was then released to gather the excess sugars. Our breathing and
heart rates returned to normal and our muscles relaxed.

Today our body reacts to the numerous, daily stressful events as if they were ancient
predators, threatening our existence. These events can be big or small, like a situation at
work, money issues, relationship drama, and illness. No matter the stressor, the reaction is the
same: our bodies and snap into high gear. This overstimulates the adrenal glands, causing a
continuous release of cortisol. When overstimulation occurs, we can exhibit various symptoms
such as low energy, sugar cravings, weight gain, irritability or anxiety, digestive complaints
and frequent infections. These symptoms are then often linked to thyroid and female hormonal
issues, which might not get at the root of the imbalance: adrenals.

My own thyroid imbalance was a direct result of my stress. Once I nourished my body with
good food, the proper nutrients, and a little self care, my hormonal system started to shift and
things got better. So next time your doctor tells you it’s because your hormones are out of
whack, or that your thyroid is berserk, examine your daily stressors and see how they make
your body react. It might be time to work with your practitioners to find ways that you can
adjust your lifestyle and get back into a healthy balance.

https://www.furtherfood.com/6-surprising-benefits-of-pickling-foods-for-thyroid-
and-gut-health/

6 SURPRISING BENEFITS OF PICKLING FOODS FOR THYROID AND GUT

HEALTH
By Hillary Bergh

What are the Health Benefits of Eating Pickled Foods?

Eating pickles of all varieties helps your body to digest food by directly “feeding” your digestive
system. Pickled foods contain healthy bacteria (probiotics), native yeasts and digestive
enzymes. These contribute to healthy gut flora. Here’s a easy DIY pickled beets recipe that I
developed!
Not only is pickling great for gut health, but it also allows me to eat foods I otherwise couldn’t.
Since I’m trying to maintain thyroid health and prevent goiters, I often avoid eating brassicas
(kale, broccoli, cabbage, cauliflower, etc.). But, I have found that I can eat them when I
ferment them. Pickled brassicas provides me with the positive nutrients they contain while not
aggravating my thyroid. While this has worked for me, you’ll want to test this out for yourself.
I suggest working in tandem with your doctor as well as a health coach or nutritionist to help
guide and advise you.
In addition a healthier gut means that you’ll:

– Be better able to fight off infections.

– Break down meals easier, thus increasing the levels of nutrient absorption.
– Have less heartburn, bloating, constipation, diarrhea and gas.
– Experience less sugar cravings.
– Balance vaginal health and have fewer yeast infections.
– Have increased energy and positive mood.

Various studies have shown that repeat use of prescription antibiotics and hand sanitizers can
lower the natural flora in your gut. Additional research has demonstrated that we produce less
digestive enzymes as we age. Other factors that may lower the biodiversity of your digestive
system include being born by C-section, being bottle-fed instead of breastfed, some diseases,
and eating a diet consisting primarily of processed foods.
Including various pickles and ferments in my daily meals has been, I believe, a great
contributor to the healing of my digestive system and reduction of other ailments. Plus, the
depth and flavor they bring to a dish makes my taste buds happy!

https://www.furtherfood.com/healing-my-graves-disease-and-autoimmune-
symptoms-through-nutrition/

MY AUTOIMMUNE JOURNEY: I COULD HAVE SAVED MY THYROID IF I

KNEW THEN WHAT I KNOW NOW
By Amy Myers, MD

I couldn’t believe this was happening to me.

I was lying in bed, clutched in the grip of a panic attack. I wanted desperately to continue with
my second year of medical school. But I was struggling with the nightmarish symptoms of
Graves’ disease, an autoimmune condition in which the thyroid gland attacks itself and
overproduces its own hormone. Awful as the symptoms were, the helplessness was worse —
the feeling that my life was no longer my own.
The first signs had shown up early into my second year of medical school at Louisiana State
University Health Sciences Center in New Orleans. As happens with most autoimmune
disorders, I had no idea what was going on. For the first time in my life I was seized by panic
attacks. Despite barely exercising and consuming massive quantities of pizza and oatmeal
cookies, I was shedding weight like a marathon runner. I went from a size 4 to a size 0 within
a few months. Yeah, that sounds like the ideal weight-loss plan, but in fact, it was terrifying to
suddenly drop so much weight for no apparent reason. I was always in a mild sweat. My heart
never stopped racing. My mind was racing too, partly from the disease and partly because I
was just so scared. I never knew when a panic attack might strike. My legs were so weak, they
shook every time I went down a flight of stairs. When I picked up a pen to take notes in class,
my hand shook with a tremor I could barely control.
Then the insomnia kicked in. I tossed and turned, night after night. If you’ve ever had
insomnia of your own, you know what a torment it can be to lie awake for hours at a time,
crazed with exhaustion and yet unable to fall asleep. Soon, the prospect of facing another
sleepless night becomes almost as bad as the insomnia itself. I felt as though I were living in a
prison of anxiety, dizziness, and fatigue. “There has to be a solution,” I told myself as I stared
miserably at my peacefully sleeping dog, Bella. But this was my life now, and I couldn’t help
wondering whether this would always be my life.
Finally, my tremor got so bad that my friends noticed it. They were alarmed and convinced me
to go see a doctor — who quickly brushed aside my concerns.
“I think this is just stress,” she said briskly. “You’re a second-year medical student, and it’s
very common to think you have every disease you’re currently learning about. I wouldn’t
worry about it.”
Painful as her response was, it provided a valuable lesson. Today, when a patient comes to me
in tears, insisting that there’s a part of her story that her physician has overlooked, I am
always ready to hear her out. “You know your own body better than I do,” I tell my patients,
wishing that first doctor had said something similar to me.
At least I knew enough to trust my own instincts. After all, I’d been through plenty of stressful
times in my life, and I’d never responded like this. Like the feisty Louisiana woman I had been
raised to be, I demanded a full workup and lab testing.
It turned out my instincts were right on the money. I wasn’t just panicking over courses and
exams. I wasn’t mysteriously going insane. I had an actual, diagnosable condition: Graves’
disease. Finally, my misery had a name.
Graves’ disease is a condition in which the thyroid overperforms. It enlarges to up to twice its
normal size, producing all the symptoms I had been suffering from: racing heart, tremors,
muscle weakness, disturbed sleep, excessive weight loss. Learning the name of my condition
was just about the last comfort I got, however, because the conventional medical
treatments for Graves’ were pretty terrifying. There were three choices on the menu, and none
of them seemed like the route to a happy life.
The first and least invasive choice was to take a drug known as propylthiouracil (PTU). The PTU
was supposed to stop my thyroid from working so hard and keep it from overproducing the
hormone.
That sounds good, right? Then I looked at the side effects. Here’s just a partial list: rash,
itching, hives, abnormal hair loss, changes in skin pigmentation, swelling, nausea, vomiting,
heartburn, loss of taste, joint or muscle aches, numbness, and headaches. A less common but
still possible side effect related to the therapy is a condition known as agranulocytosis, which is
a decrease of white blood cells, bringing with it infectious lesions of the throat, the
gastrointestinal tract, and the skin, along with an overall feeling of illness and fever.
Okay. What were my other options?
Well, basically they were two different ways of destroying my thyroid gland. I could have it
removed surgically. Or I could have a procedure known as thyroid ablation, which involves
swallowing a radioactive pill to kill the gland.
Despite my enrollment in a conventional medical school, I believed there were other roads to
health besides medications and surgery. For example, nutrition was clearly instrumental in
short-term and long-term health.
When I was a kid, my mom made much of our food from scratch: whole-wheat bread, plain
organic yogurt, granola and oatmeal cookies, and peppers and tomatoes that she grew right in
our own garden. We didn’t go in for packaged, processed foods; we barely had any canned
foods in our cupboards. We always ate our meals together, as a family — mostly 1970s health
food, like brown rice, tofu, sprouts, and vegetables. We rarely got sick, and I was proud of the
healthy diet that kept us well. At age fourteen, I even became a vegetarian.
Then my mom got cancer.
She was only fifty-nine at the time, and I was only twenty-nine. I had just spent two exciting
years as a Peace Corps volunteer in rural Paraguay and was back in the States, completing my
prerequisites for medical school. When I got the news about my mom, I simply couldn’t believe
it. My mother had always been the vision of health. She looked ten or fifteen years younger
than her actual age, jogged three miles each day, and even taught yoga. But out of the blue
she had been diagnosed with pancreatic cancer, a disease for which conventional medicine has
no cure.
That was a real wake-up call for me. I discovered that you can be doing all the right things —
or what you believe to be the right things — and still get terribly ill.
To some extent this is because most serious illnesses are multifactorial. Genetics plays a role.
So does our toxic environment. We don’t have perfect control over the conditions that create
our disorders.
I also discovered — although not for several more years — that our “healthy” family diet had
actually been poisoning us all. The whole-wheat bread, grains, and legumes that formed the
basis of our family meals were full of inflammatory chemicals that might well have triggered
my mom’s cancer, worsened my father’s autoimmune disease (a condition known as
polymyositis, marked by joint pain and muscle weakness), and set me up for my own health
problems.
Meanwhile, Mom’s illness made it crystal clear how completely resistant most conventional
doctors are to any unconventional approach, especially when it concerns nutrition,
supplements, or something natural. When I asked Mom’s doctor about some new healing foods
I had learned of, her doctor simply scoffed, mocking the very idea that nutrition could play a
major role. “Your mom could put a watermelon in her ear and jump up and down on one foot,
and that might help too, but it probably won’t,” he told me. As I prepared for medical school, I
understood that this response would be typical of the mindset I would encounter. My plan from
the start had been to become an integrative physician who viewed the body as a whole and
used diet and natural approaches as much as possible. Mom’s experience simply confirmed
just how difficult it would be to integrate these two approaches.
Meanwhile, conventional medicine could offer my mother nothing except chemotherapy, which
they didn’t even expect to provide a cure, only to delay the inevitable. My mother died less
than five months after she was diagnosed. I entered medical school the following year — and
one year later I was suffering from Graves’.
I now know that besides diet, stress is a big factor in the development of autoimmunity. The
stress of my mother’s death had clearly helped to trigger my Graves’ disease. But there were
other factors involved as well:
Diet:As a vegetarian, my diet was based on lots of gluten, grains, and legumes, as well
as dairy products, nuts, and seeds. These seemingly healthy foods had actually inflamed my
system, setting me up for problems with my immune system. If, like many people, I had a
genetic predisposition to autoimmunity, this diet would virtually ensure that my predisposition
would turn into a full-blown disease.
Leaky gut:My carb-heavy diet set me up for a condition known as “small intestine bacterial
overgrowth (SIBO),” which in turn created leaky gut, in which my intestinal walls became
permeable, with dangerous consequences for my digestive and immune systems.
Toxins:Heavy metals are another factor in triggering autoimmune conditions, and I had had a
lot of exposure to mercury: through the weekly vaccinations I got in the Peace Corps, in all the
canned tuna I loved to eat, and on an extended stay in China, where the air pollution is loaded
with heavy metals. Had I reduced my exposure to mercury, I could have lightened my toxic
burden and perhaps my immune system would not have gone out of whack.
Infections:Certain types of infections are another risk factor for autoimmunity. And guess
what. I had had one of them: the Epstein–Barr virus (EBV), which had given me a bad case of
mononucleosis when I was in high school. The EBV is also implicated in chronic fatigue
syndrome, which is why people who suffer from that condition are also at risk for autoimmune
disorders.
If I had known then what I know now, I would have understood how many risk factors I had —
and I would have known how to use diet, gut healing, detox, and stress relief to prevent my
condition. Had I still succumbed to an autoimmune disorder, I would at least have been able to
treat myself, easing my symptoms, regaining my health, and avoiding the horrific options
offered by conventional medicine.
But this was back in the year 2000, and functional medical approaches were in their infancy.
My conventional doctors gave me the three unpleasant options, and as far as I knew, those
were the only choices I had.
Hoping for a better way, I went to a traditional Chinese doctor and started taking lots of herbs
in the form of terrible-tasting brown powder. They didn’t seem to do much good, plus I was
concerned that if I ever needed emergency treatment, the ER docs would have no idea about
potential cross-reactions — they wouldn’t even know what I had been taking. Despite my
growing lack of faith in conventional medicine, I did not want to abandon it entirely.
So, reluctantly, I opted for the PTU. I got my first lesson in the potentially disastrous side
effects when I developed toxic hepatitis a few months later as the prescription drug started
destroying my liver. The condition was so severe, I was sent for extended bed rest and nearly
had to drop out of medical school.
My choices were now surgery or ablation — remove my thyroid or destroy it. Meanwhile, I was
still eating my “healthy” grain-based diet, which was still causing my immune system to attack
my thyroid.
I chose ablation and said good-bye to my thyroid, a choice I regret to this day. If only I had
known about functional medicine, I might still have my thyroid today, living symptom-free and
healthy with my body intact.
At the time, though, I knew no other way. I just have to tell myself that I did the best I could
with the knowledge I had.
Yet even then I intuitively knew that there was a better way — an approach to health that
worked with the body’s natural healing ability instead of attacking the body with harsh drugs
and invasive surgery. I had always known that some other type of medicine existed, even
though I didn’t know what it was called or how to find it. I had entered medical school
committed to finding this other type of healing, and I sought out every possible place where I
might learn more about integrative and alternative medicine. I was even president of my
medical school’s complementary and alternative medicine interest group. But no approach I
found seemed to get to the root of the problem.
So when I graduated from medical school, I decided to go into emergency medicine. With that
specialty, I could always work in international health, which had been my love in the Peace
Corps. And since ER doctors don’t have an established practice, I would be free to pursue that
other type of medicine — as soon as I knew what it was.
I moved to Austin, Texas, where my time was split between the main trauma center at
Brackenridge Hospital and the pediatric trauma center at Dell Children’s Medical Center. As an
emergency room physician, I had the opportunity to treat people in the most extreme
conditions, and I was proud of the lives I helped to save. Bringing a child back from the verge
of death, and knowing that I had helped not just him but his entire family, made me
remember all over again how powerful the right treatment can be.
Yet the vast majority of the people I saw were not coming in for trauma but because of
something related to a chronic disease. This was truly heartbreaking, because conventional
medicine could do so little to help them. Not only had conventional medicine failed me, now it
— and I too — were failing them.
Meanwhile, my own health problems continued. The ablation had released large amounts of
thyroid hormone into my bloodstream, which meant that for months I suffered from severe
mood swings. Because my system was still inflamed, I developed irritable bowel syndrome
(IBS). Even when the worst of my symptoms abated, I never felt really healthy. The best I
could feel was “not sick.”
Then, finally, I found what I had been looking for. I discovered functional medicine.

Excerpted with permission from The Autoimmune Solution by Amy Myers, MD.

https://www.furtherfood.com/how-iodine-affects-your-thyroid-health-natural-
ways-to-increase-your-intake/

IF YOU HAVE HYPOTHYROIDISM, ARE YOU GETTING ENOUGH OF THIS

ONE IMPORTANT ELEMENT?
By Amy Myers, MD

Believe it or not, iodine is a key player in your thyroid health. It’s actually one of the building
blocks of your thyroid hormones. And even though your body is incredibly efficient at
absorbing and storing iodine, your thyroid can’t always tell the difference between iodine and
other substances with very similar chemical structures.
Iodine is part of the halogen family, which also includes fluorine, chlorine, and bromine. All
three are similar enough to iodine that your thyroid will suck them up and store them in place
of iodine. With your iodine displaced, your ability to produce thyroid hormones is reduced,
which can lead to low thyroid hormone levels and hypothyroidism.
With these chemicals being added to our water, foods, and household products and 20 million
Americansestimated to suffer from thyroid disease, I believe this is one of the main reasons
thyroid disease is now at an epidemic level. While you probably won’t be able to avoid those
chemicals entirely, there are a number of simple lifestyle choices you can make to minimize
your exposure, reduce your risk of iodine displacement and make sure you’re getting enough
of this crucial element.
Get iodine from your diet and supplements.
Sea vegetables and saltwater fish are both naturally rich in iodine, and can be eaten to boost
dietary iodine levels. Organic seaweed such as kelp and nori are great as snacks or in sushi,
such as this recipe, Wild-Caught Shrimp Sushi Rolls. Kelp noodles are an excellent gluten-free
pasta alternative that are packed with iodine. For a delicious and simple kelp noodle dish,
check out our recipe for Kelp Noodle Stir Fry.
I also recommend taking an iodine supplement and/or a high-quality multivitamin that includes
iodine. Since your body is really good at finding and storing iodine, you don’t require very
much of it. I recommend keeping dietary and supplemental iodine intake between 150 and
450mcg daily.
Some people recommend taking extremely high doses of iodine, up to 50 milligrams, which is
over a hundred times the recommended daily dose. I do not recommend this for my own
patients because extremely high levels of iodine can actually cause both hyperthyroidism and
hypothyroidism, although some practitioners and patients have seen success with the method.
If you plan to explore this treatment option, make sure to do it under the supervision of a
physician and watch carefully for any signs that yourthyroid is reacting poorly.
Filter your water.
You can reduce your chlorine exposure by filtering your water on all of your taps and
showerheads. If you spend a lot of time in pools, saltwater pools are a great alternative to
chlorinated pools that still allow you to enjoy the summer months. Otherwise, try to keep your
chlorinated pool exposure to a minimum and shower afterward using filtered water.
Avoid added fluoride.
Use a natural, fluoride-free toothpaste and stick with green tea (red and black tea contain
fluoride) and filtered water for beverages. If you’re concerned about possible additives in your
medications, speak to your pharmacist and find the safest solution that works for you. Don’t
hesitate to ask!
Avoid flours and baked goods.
You should already be avoiding gluten-containing breads and baked goods because of gluten’s
negative effect on your thyroid, but the added bromine is another reason to skip the pastry
aisle. If you’re craving a baked dessert, try this recipe for peachy grain-free cobbler.
Go organic.
Since both chlorine and bromine are commonly found in insecticides, your best bet is to choose
organic produce and meats. If going fully organic isn’t feasible, use the Environmental Working
Group’s Dirty Dozen list to prioritize the top 12 foods that you should always buy organic.
Skip the plastics.
Reduce your exposure to chlorine and bromine (plastic additives) by using glass or cloth
alternatives to plastic products such as food storage containers and water bottles.

https://www.furtherfood.com/how-a-low-fodmap-diet-improved-my-ibs-hashimotos-and-
thyroid-symptoms/

The Diet That Changed My Life with IBS and Improved My Thyroid Symptoms
By Colleen Francioli

I’ve struggled with a lot of health issues over the years. I have IBS, Hashimoto’s, and had
three different major surgeries in the past 10 years that left me left feeling weak, stressed out
and depressed. My IBS, especially, was affecting my work, mood, exercise habits, and my
relationship with food. My life felt out of control, and I didn’t know what to do about it. I knew
something had to change.
That’s when I started researching natural ways to feel better — without big pharma drugs. I
knew there had to be a way to help myself. After trying a lot of different approaches, I found
the Low-FODMAP diet, along with other lifestyle changes, to be the most healing. Now my diet
consists of a lot of fish, vegetables, fruits, nuts, seeds, olive and coconut oil. But I am very
aware of my body, and if something like onion (a FODMAP) or caffeine (a gut irritant which
can impact the absorption of the synthetic thyroid hormone levothyroxine and contributes to
estrogen dominance) causes me problems, I cut out the troublesome food. It’s not worth the
bloating, irritation, moodiness or pain I’ll feel later. I also don’t eat any partially hydrogenated,
modified or processed food. Figuring out what foods to eat or avoid has completely changed
my life; I still can’t believe how those choices make such a notable difference in my energy,
mental strength and overall health!
Exercising is also a big part of my life, but the way I approach that has also shifted. I used to
be an avid runner. I ran the Boston Marathon, and completed a couple other half marathons
and 5ks (best time 20:32!). But nowadays, I go a little easier. I walk, swim, practice yoga and
Pilates. I definitely believe in moderation and stretching.
Through my experience with health problems, as well as my journey to feeling better, I started
a blog and became a Certified Nutritional Consultant. I have dedicated myself to helping others
— specifically those struggling with IBS, IBD, Celiac disease, or other autoimmune
diseases like Hashimoto’s — find new and better ways to care for themselves. That may
mean eating differently, incorporating natural remedies, or practicing meditation and various
types of exercise. I believe in a holistic approach and think it’s important to take care of all the
different parts of the body — psychological, physical and social. I definitely consider myself a
food and wellness advocate.
While I may not have had the best luck with my health, I am very grateful for the health I do
have. I am lucky to have such a supportive family, especially my mother. I owe my love
of eating healthy food, especially fruit and vegetables, to her. Unfortunately, my beautiful
mother died in 2014 at age 66. But my blog and website are dedicated to her legacy and to my
son who was conceived not long after she passed. Just as she impacted my life in such a big
way, I hope to follow in her footsteps and inspire and encourage others to live their best, most
healthful lives.
https://www.furtherfood.com/gone-gluten-free-9-essential-nutrients-you-may-be-missing/

Gone Gluten-Free? A Dietitian Reveals 9 Essential Nutrients You May Be Missing

By Samantha Gordon

Unfortunately, not all food products are created equal. Consuming gluten-free foods
could leave nutritional holes in a person’s diet because a lot of regulations aren’t the same for
gluten-free products as they are for their regular counterparts. So, if you’re on a gluten-free
diet regimen, there are a few nutrients you may be missing out on that are especially
important! I’ve listed out the 9 essential ones below!
But first a bit of history on WHY you might be missing these nutrients! Since 1941, refined
grains have been enriched with iron and three B vitamins– riboflavin, niacin and thiamin.
Additionally, in 1996, the FDA required that enriched wheat flour had to be fortified with folic
acid. Folic acid is especially important during pregnancy to prevent neural tube defects, the
most common of which is spina bifida (a result of improper formation of the spine).

Conversely, gluten-free food manufacturers are NOT required to fortify their products; so,
following a gluten-free diet without a specific need and without the direction of a dietitian, can
put you at risk for deficiencies.

Since gluten-free foods have become so popular, manufacturers are doing a better job
of providing healthier gluten-free choices. BUT, you still need to be aware of the nutrients that
may be missing in your food. If you are following a gluten-free diet, try to consume food
sources of macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins and
minerals) that are naturally gluten-free! Additionally, gluten-free foods will often lack fiber,
which can make some of the GI symptoms you may be experiencing worse (i.e. bloating and
constipation).
The following list showcases some of the healthiest naturally gluten-free foods that are high in
the nutrients you might be missing, as well as some others:

9 Essential Nutrients to Get More Of:

FOLATE: beans (garbanzo, black, lima, kidney, navy, pinto), green leafy vegetables,
asparagus,
lentils, orange juice and citrus fruits, animal protein (poultry, pork, shellfish, liver)

RIBOFLAVIN: Eat more dairy products, eggs, green leafy vegetables, lean meats, legumes,
nuts

THIAMIN: Eat more beef liver and pork, dried milk, egg, legumes and peas, nuts and seeds

NIACIN: Eat more yeast, meat, fish, milk, eggs, green vegetables, and beans

VITAMIN B12:Eat more liver, beef, lamb, chicken, eggs, dairy products

ZINC: Eat more oysters, beef, lamb, chicken, quinoa, lentils, milk, yogurt, salmon

MAGNESIUM: Eat more green leafy vegetables, legumes, meat, seafood

FIBER: Eat more whole fruits and vegetables, beans, legumes, brown rice, oatmeal (GF), nuts

PROTEIN: Eat more eggs, dairy products (yogurt, milk, cheese), lean meat, poultry, fish,
beans and legumes

For those who have an allergy/intolerance to gluten or have Celiac disease, eliminating gluten
is essential and can dramatically improve a person’s quality of life. In this case, strict
adherence to a gluten-free diet is crucial to minimize complications! Regardless of your reason
for eliminating gluten, be sure to maintain a wholesome diet with an adequate amount of
health-supportive nutrients!
https://www.furtherfood.com/6-tips-everyone-should-know-about-naturally-rebalancing-their-
thyroid/

6 Tips You Need To Know About Rebalancing Your Thyroid…Naturally

By Ashley Nickelsen

Did you just find you that you have Hypothyroid? Are you looking for some natural
ways to re-balance your thyroid? I’ve worked with countless patients and have
developed these natural dietary changes that can help stimulate and normalize
thyroid production.
For those who don’t know, the thyroid is a butterfly shaped gland located at the front of your
throat, and is critical for regulating your metabolism. When the thyroid is unbalanced, one can
suffer from a hypothyroid state (too little hormone). If these hormones are deficient, all of the
thyroid processes slow down. Symptoms can include feeling cold, low energy, mood swings,
weight gain, and trouble concentrating.

Health professionals have yet to figure out a cure for Hypothyroidism, but I have developed
these 6 tried and true tips to feel better naturally!

1. Consume sea vegetables: kelp, nori, dulse, and wakame are excellent sources of iodine, a
mineral that supports the thyroid.
2. Eat 3 raw brazil nuts daily: these are high in selenium, another mineral that is important for
thyroid support.
3. Eat a handful of raw pumpkin seeds daily: high in iron, zinc and magnesium, these too
support the thyroid gland.
4. Minimize grains that contain gluten: they have been implicated in autoimmune thyroid
conditions.
5. Consider taking a multivitamin and mineral supplements: to ensure you are getting basic
doses of essential nutrients such as selenium, magnesium, chromium, and b-complex.
6. Compresses: try applying hot and cold compresses. Start with hot and apply for 1 min,
alternating with 20 sec of cold. Repeat rotation 3 times, always ending with cold. This
stimulates the thyroid.

An untreated thyroid condition can contribute to infertility, obesity, heart issues and joint pain.
Make sure you support your health and consult with your physician about these foods!

If you think you have thyroid problems, be sure to cover all the bases and visit a doctor to
ensure you receive the right diagnosis!

You might enjoy some of my health-supportive recipes!

https://www.furtherfood.com/want-to-feel-good-do-these-4-simple-practices-daily-reduce-
stress-anti-inflammatory/

Want to Feel Good? Do These 4 Simple Practices Daily

By Janine Tandy

When it comes to your health, there are many factors that play a role in you feeling your best:
exercise, diet, relationships, career, and so on. While all of those are important, sometimes the
simplest practices have the biggest impact on your physical and mental wellness throughout
the day. Here are four things you should make time for every day – you may be surprised by
how effective they really are!

1. Start your day with a cup of hot lemon water. This departure from your morning coffee
promotes good digestion by alkalizing and cleansing the digestive system, which reduces
inflammation and discomfort. Plus, the fresh lemon juice is a great way to get an initial boost
of vitamin C after you wake up. The warmth from this simple cup of water can also help relax
your body, making your muscles willing and able to get you through the rest of your day.
2. Take a few moments to focus on your breathing. We often neglect how we breathe, but
being more mindful about something we do every moment of the day can be quite beneficial.
Take five minutes each day to lie down. Place your palms on your lower abdomen over your
navel. Inhale to inflate your belly and exhale, drawing your navel towards your spine, letting
your stomach rise and fall, rise and fall. This practice allows your breath to come more deeply
from your diaphragm, stimulating your parasympathetic nervous system, which quiets the
nerves and counters the body’s response to daily stress.

3. Be more mindful about how you eat. Of course being aware of the types of food you choose
to consume plays a big role in how you feel, but just like with your breathing, being more
present in the act of eating makes a difference too. That means slowing down to really
appreciate each bite. Take your time and chew fully before you swallow. Eat with the intention
of nourishing yourself and you’ll find that you’ll overeat less and digest your meal more
comfortably.

4. Stretch! While exercise is important for maintaining a healthy weight and building strength,
stretching is extremely beneficial to the connective tissue in your body, as well as your joints
and larger muscle groups. Daily life activities, such as sitting in front of a computer all day or
driving a car, can lead to tight, stressed muscles. Perform both dynamic (moving) and static
(still) stretches, holding each for at least 30 seconds to release tension and increase flexibility.

https://www.furtherfood.com/my-doctors-said-they-couldnt-help-my-ibs-and-leaky-gut-how-i-
helped-myself/

My Doctors Said They Couldn’t Help My IBS and Leaky Gut, So I Helped Myself. Here’s
How
By Blair Flynn

Living on processed foods, sodas, sugar, and gluten-containing products was the norm when I
was younger. I thought that because I swam over four hours a day competitively, it did not
necessarily matter what I put into my body; I was burning so much energy and so many
calories anyway. Keeping the weight on was hard enough. I thought junk food would do the
trick.
However, as time progressed, I started to feel worse, especially in the later years of college. I
had intense abdominal pain, brain fog, severe constipation, and low energy. Eating the
smallest amount of food would cause stomach distension – which left me feeling extremely
bloated and uncomfortable, and I could barely finish a turkey sandwich without feeling
extremely full, getting a migraine, or feeling incredibly bloated. My body was not breaking
down, processing, or digesting anything. I vividly remember during one summer, for an entire
month, I lived on grapefruit and chicken. They were the only two foods I could eat that did not
cause issues.

“There’s nothing we can do.”

Doctors explained that this was something that I would have to deal with for the rest of my
life, and that there was nothing anyone could do. This was not the answer I wanted to hear. I
was referred to a gastroenterologist and given the routine tests: An upper GI exam, a
radioisotope gastric-emptying scan and a colonoscopy. I was diagnosed with IBS,
gastroparesis, and abdominal distention, and had symptoms of both leaky gut and small
bacterial overgrowth (SIBO). I was prescribed an endless number of medications in hopes of
alleviating my symptoms. But they were only a temporary fix — once my body adapted to the
medication, they would no longer have the appropriate effect.

I took matters into my own hands and changed my diet.

I found it too restrictive (not to mention mentally exhausting) to keep a food journal of
everything that I was eating. I worked with a dietitian who suggested that I try a low-
FODMAP diet. Other suggestions I received included gluten-free, dairy-free, and elimination
diets, giving up spices, legumes, sugar and fat, limiting myself to only 5 nuts a day, limiting
fruits, eating only cooked vegetables, and cutting out raw foods, spicy foods, salads, and
caffeine. I remember going to the grocery store with my mom one morning and buying all the
foods that were supposedly going to trigger my symptoms. It was such a small moment and
almost silly, yet so significant to my overall health change. That day I ate certain foods that I
was told to stay away from- vegetables, garlic, spices, and salads and guess what?….Nothing
bad happened. I actually felt better!
At this point, I decided to take matters into my own hands. I completely stopped taking all of
my medications (under the supervision of my primary care doctor) and decided to eat the
foods that I had been told to stay away from. On my own, I learned how my body reacted
toward certain foods, and what foods I needed to eat to support a healthy gut and a normally
functioning system. Instead of fearing food, I learned to develop a positive and less stressful
attitude towards food.

Eating more, hurting less.

I switched over to a more plant-based diet that focuses on clean and natural ingredients. Now,
by eating a wider range of foods, experimenting with different herbs and spices, and focusing
on eating foods that contain fiber and anti-inflammatory properties, I am able to eat much
more than I could before — without suffering the pain! Most importantly, I have learned to
manage my stress, which had triggered IBS flare-ups and migraines in the past, through a
dedicated yoga practice. In addition to these two lifestyle changes, I have recently discovered
a love of cooking. In all of these ways, I am pushing my healing journey in the right direction!
Balancing my personal life, social life, family, anxieties around food, and whatever life decides
to throw my way- the good or the bad- is still a process. I have not cured the digestive health
pain or my migraines over night, as there is no cure, but today, right now, I feel good and
better than before. I would never have believed that I could come this far simply through a
different way of eating.

https://www.furtherfood.com/when-an-ibs-attack-strikes-these-solutions-may-just-save-your-
gut/

When an IBS Attack Strikes, These Solutions May Just Save Your Gut
By Further Food

As someone who personally suffers from irritable bowel syndrome (IBS), I can tell you life is
not a bed of roses. Most of my days are hit-and-miss if I wake up with IBS symptoms or eat
something my body doesn’t tolerate. If I’m stressed or eat too much, it can be a literal pain in
the gut!
I know there are a lot of you out there who wonder how to cope day-to-day with the
symptoms of IBS. So here are some of my symptom-specific tips to help you handle this
irritable condition:

Symptom 1: Bloated Gassy Tummy

These tricks usually help me when I’ve eaten something by mistake and as a result have a
swollen, bloated stomach:
 Peppermint tea (no sugar; just hot water and tea)
 Peppermint capsules (pure 100% peppermint oil)
 Hot water to drink
 Lying down with your legs flat: This technique helps stretch your abdomen and get
things moving.
 Exercise: I sometimes find gentle exercise (such as a brisk walk or jog) helps with my
symptoms. I know the last thing you want to do is move, but give it a try!
 A warm bath: Try adding in some lavender oil or bath salts.
 Clean, simple, non-irritating food: Avoid coffee, spice, sugar, garlic, onion and heavy
starches.
 Flaxseed: Ground flaxseed can be sprinkled on cereal or added to a variety of different
dishes.
 Collagen: adding collagen into your diet can provide lots of benefits to the gut,
including helping to heal the lining of the gut and improve digestion

Symptom 2: Constipation
 Ginger tea
  Coffee: This usually helps me, but for some, it could be too irritating. Proceed with
caution.
 Turmeric Detox Tea
For constipation it’s helpful to try to strike a balance between soluble and insoluble fiber.
Soluble fiber absorbs water in the bowel and combines with fatty acids to create a gel-like
substance, which, in turn, makes the stool soft and easy to pass. Here are some examples:
 Ispaghula husk* (adds bulk and moisture; used to prevent constipation)
 Oats*
 Apples
 Blueberries*
 Raspberries*
 Pumpkin Kernels*
 Chia Seeds*
 Nuts (some are suitable for a low-FODMAP diet)
 Cucumbers*
 Carrots*
 Oranges
 Pears
 Flaxseed*
*Suitable for low FODMAPs
Insoluble fiber adds bulk and moisture to the stool, enabling it to move through the colon
faster and more easily. Here are some examples:
 Whole wheat
 Whole grain
 Corn bran
 Seeds (some are suitable for low FODMAP)
 Barley
 Whole grain couscous
 Brown rice*
 Zucchini*
 Celery
 Broccoli*
 Cabbage*
 Onions
 Tomatoes*
 Green beans*
 Dark leafy vegetables*
 Raisins (small quantities for low FODMAP)
 Grapes*
 Fruit (some are suitable for low FODMAP)
*Suitable for low FODMAP

Symptom 3: Diarrhea
When you have diarrhea, you need to slow down the digestive system (the opposite of
constipation). Here are some of my dietary suggestions:
 Bananas: Contain pectin, an insoluble fiber that absorbs moisture; also contain inulin, a
prebiotic which promotes healthy bacteria in the gut. Additionally, bananas contain
potassium and an important electrolyte that can diminish with chronic diarrhea.
 White toast
 Crackers
 Blueberries (anti-inflammatory)
 Yogurt
 Peppermint tea
 Steamed chicken
 White rice

Symptom 4: Anxiety
We all have good days and bad days, but sometimes the bad can outnumber the good. If you
know you have IBS, the best thing you can do is ask yourself, “What am I anxious about?” or
“Why do I feel this way?” If the answer is “I don’t know, I’m happy with my life and I have
people who care about me,” then this might be a sign your symptoms are hormonal and IBS-
related. It’s OK! It is perfectly normal to feel like this, but there are ways to pull yourself out of
this mindset. When I feel this way, here’s what helps me:
 Exercise: This will release endorphins, the “happy” hormones. You may feel much
better after a gentle jog or walk.
 Talk to a close friend or family member, preferably optimistic conversation. Remember
you want to lighten your mood not dwell on your current emotions.
 Go outside, walk your dog or go to a coffee shop with a friend and relax.
 Pets: This is a big one. They calm people, and when I’m feeling blue I know my dog will
always get me on my feet and demand a walk. Afterwards, I always feel much better.
 If you have anxiety, take a deep breath and drink some lavender tea or smell lavender.
It will automatically relax you.
 Overall, the worst thing you can do is stay home and slip deeper and deeper into your
thoughts and feelings. GET MOVING!

Symptom 5: Sugar Cravings

I always get hungry and crave sugar when I have an IBS attack. Unfortunately, no one knows
why, but it is regularly reported that IBS sufferers get hungrier and have a tendency to crave
sugar. My best advice is don’t cave in, as this can cause weight gain. To satisfy your sweet
tooth, try a piece of fruit.
Managing your IBS symptoms by being prepared with these tips will help you avoid those
uncomfortably painful days we inevitably experience from time to time. What are your tips and
tricks for relieving IBS symptoms? Everyone is different, so remember to listen to your body!

https://www.furtherfood.com/10-surefire-diet-tips-for-relieving-endometriosis-pain/

10 Surefire Diet Tips For Relieving Endometriosis Pain

By Aubree Deimler
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In search of an alternative solution to help control the pain from endometriosis, I came across
a key connection between the pain and inflammation in my body, and the food that I ate.
Throughout the years of bloating, gas, headaches, joint pain and horribly painful periods, I’d
never put two and two together. The food that I ate stimulated these negative reactions.
When I adjusted my diet, I started to feel better. I incorporated nutrient-dense foods full of
healing power, as well as foods that help control inflammation and pain.

I have provided a list of suggested foods to add into your diet to help you get started on
feeling better with endometriosis too:
1.) Omega-3 Fatty Acids: Omega-3 fatty acids are anti-inflammatory, which helps balance
out inflammatory hormones that cause a lot of the pain with endometriosis. They are found in:
oily fish, walnuts, pumpkin seeds, dark leafy vegetables, omega-3 fortified and pasture-raised
eggs, hemp seeds, avocados, and more.

2.) Healthy Fats: Speaking of healthy fats, your sex hormones are synthesized from
cholesterol in your ovaries and adrenal glands. Your body also uses cholesterol to make bile in
your liver, so it’s important to include healthy fat sources such as avocados, nuts, seeds, and if
desired, hormone-free, antibiotic-free, grass-fed meat.
Cold pressed olive oil is another good choice, though it should only be consumed raw. Many
oils are sensitive to heat and oxidize quickly. When this happens they turn rancid and cause
free radicals to roam in your body, causing further inflammation. For cooking try oils with a
higher smoke point such as coconut oil, avocado oil or ghee.
3.) Fiber: Bad estrogens fuel endometriosis. Fiber helps grab onto and move these out
through your digestive tract. The best source of easily to digest fiber is in fruits and
vegetables.
4.) Full Color Spectrum of Fruits and Vegetables: Fruits and vegetables are full of such
wonderful nutrients and vital antioxidants to heal our bodies. The fresher the better, and
organic is best. To ensure you get all the essential nutrients your body needs to heal, try and
eat a rainbow everyday.
5.) Cruciferous Vegetables: Vegetables like broccoli, cauliflower, cabbage, kale, bok
choy and Brussels sprouts contain indole-3-carbinol (I3C) that participates in the metabolism
of bad estrogens. They are also full of healing minerals such as zinc, and vitamins A, B, C, E &
K. Sulforaphane, a compound in crucifers, also helps your body absorb more vitamin D.
Note: If you have thyroid issues it’s best to consume these vegetables cooked or lightly
steamed. When eaten raw, they contain a compound that can slow down thyroid hormone
production.

6.) Foods with B vitamins: B vitamins support antioxidant activity and demonstrate anti-
inflammatory effects. Many B vitamins assist liver enzymes with the removal of bad estrogens.
B6 is necessary for the formulation of progesterone and serotonin. B vitamins are found in a
variety of fruits and vegetables. An easy way to get the full spectrum of B vitamins is by eating
most “bee” products: bee propolis, raw honey, bee pollen, etc.
7.) Foods with a lower glycemic load: Foods with a lower glycemic load keep blood sugar
levels under control and inflammation at bay. Foods with a glycemic load of 10 or less is good.
Most fruits and vegetables have a lower glycemic load.

8.) Cinnamon: Cinnamon assists with heavy menstrual flow and also assists with
circulation. It contains a natural compound cinnamaldehyde that, studies suggest, may
naturally increase the sex hormone progesterone, which most women with endometriosis are
lacking in.

9.) Apple cider vinegar (ACV): ACV has a myriad of benefits for healing endometriosis. It is
high in acetic acid, which helps your body absorb important minerals from the food that you
eat. It also binds to toxins so that they are more efficiently eliminated from your body. ACV
can be used in salad dressings, or, if you don’t mind the taste, start your day with a
tablespoon of ACV mixed in a glass of water (add a little honey if needed).

10.) Water: Dehydration adds to the aches and pains of endometriosis. Water helps move out
toxins and waste from your body.

Every body is different, so pay close attention to how your body reacts to these foods. I hope
these suggestions help you start feeling better with endometriosis.

https://www.furtherfood.com/3-day-meal-plan-my-cirrhosis-liver-disease-healing-diet/

Diet for Cirrhosis: My 3-Day Healing Meal Plan for Liver Disease

By Ian Whitcomb
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I was diagnosed with advanced-stage Cirrhosis (chronic liver disease) at 30 years old. After
trips in and out of the hospital, and upon the suggestion of my doctor, I studied the Renal
Diet, and found that a modified version was the best diet for my own healing. The Renal diet
emphasizes limiting fluids, eating a low-protein diet, limiting salt, potassium, phosphorous,
and other electrolytes, and getting enough calories if you are losing weight.
That being said, it was very challenging to drastically change my diet and lifestyle to combat
chronic liver disease – cirrhosis! To make it less overwhelming, here is a three day cirrhosis
diet meal-plan I used, complete with recipes, so you can get healing too!
Before Breakfast, a Cleansing Beverage:
One thing I always start the day with is a glass or two of dandelion tea (found easily at your
local health food store) with a teaspoon of raw honey and the juice of half a lemon. This is a
great cleansing beverage and is a good way to jump-start your metabolism. Dandelion root is
thought to aid in liver function, lemon adds vitamin C and a bit of natural acid and raw local
honey is great for allergies. I personally used to have awful seasonal allergies but this past
year hasn’t been much of an issue and I suspect this daily habit is one of the main reasons.
Start with a Smoothie:
After that, my cirrhosis diet almost always starts with this smoothie!
– Super-Awesome Daily Smoothie
Other great breakfast recipes from my liver disease diet collection include:

– Chia Yogurt ‘Custard’

– Chinese Egg Scallion Mushroom Omelet
Lunch:
Lunch is the biggest meal of my day and is eaten between noon and 2pm. These following
recipes from my liver disease diet are easy to prepare and taste great even if taken to go.

– Southwest Tabbouleh (4 servings)

– Indian Chickpea and Artichoke Sautee
Snack Attack:
Here are some snacks I keep around that are real crowd pleasers even for those not on a diet
for liver disease:

– Cashew Coconut Cookies

– Italian Quinoa Cups
– Organic nut butter with sliced banana and honey (so simple, no recipe required here!)
Dinner: keep it filling, but light
For dinner, here are some of my guests’ favorites:

– Herb and Mushroom Rice Casserole

– Thai Style Snapper
And let’s not forget a dessert…!

– Pain Perdu
– Baked Stone Fruits
I follow my nutrient intake over the course of the day, not just a single meal. I kept track of
my intake in a small notebook (about wallet sized) that I carried with me. I wrote down every
bite I took each day and calculated it at the end of the day using online nutrition
calculators. Within two weeks I didn’t even need to log anything because I was so aware of
the nutritional values of common foods just through studying my diet daily. A bit of low sodium
soy sauce in a stir-fry, or honey on granola is fine for me, so long as I make certain I keep the
rest of what I eat throughout the day within my limits.
Most importantly, I listen to my body and notice how I feel after each meal. The rhythm of the
diet came pretty quickly once I began to realize how good certain foods make me feel at
certain points throughout the day. And don’t think for a minute that just because you are living
with restrictions that you can’t enjoy your favorite dishes, there is almost always a healthy
alternative if you look for it. Eating these healthy foods as part of a diet for liver disease will
make you feel better, and they taste great too! Salud!