The thyroid is a tiny gland located in the neck that has an enormous impact on the health and well-being of the entire person. The thyroid gland is responsible for the production of the body’s thyroid hormone supply, which in turn regulate human growth, maturation and the speed of metabolism.

Optimal functioning of the thyroid gland is dependent on several factors: correct function of the hypothalamus and the pituitary gland, an adequate supply of iodine and conversion of thyroxine (T4) to triiodothyronine (T3).

Hypothyroidism is a condition where, thyroid gland is under-active which results in lack of hormone production.

Hypothyroid is not curable but can be controlled through the right dosage of thyroxine supplement. Constant assessment of hormone level is necessary for fine tuning.

However, one needs to understand our body actually does not care, from which source it is getting hormone so there is no problem even if we are getting the supplement in form of pill regularly.

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Hypothyroidism is one of the most common chronic diseases in the world. It slowdowns your metabolism, many yoga practitioners believes that Yoga has positive effect on stimulating thyroid gland to work normally.

Yoga stretches and breathing techniques have tremendous effect on thyroid glands.

Now lets see which Yoga positions has positive effect on regulating thyroid gland.

Sarvangasana / Shoulder stand position :

The most useful exercise for under active thyroid is ‘Sarvangasana’ means shoulder stand position.

Sarvangasana pushes healthy, oxygen-rich blood directly into the neck, strengthening the thyroid glands. An enormous pressure is placed on the gland by this powerful posture. As the thyroid has one of the largest blood supplies of any body organ, this pressure has dramatic effects on its function, improving circulation and squeezing out stagnant secretions. After Sarvangasana, we should perform Matsyasana immediately in order to double the benefits of Sarvangasana.

1. Lie down on your back, both arms by the side
2. Raise your both legs to a 90 degrees
3. Lift your hips slowly and place your hands on the hips. Remember Sarvangasana is shoulder stand position so your body should rest on your shoulders and not on your back.
4. Keep your feet straight without bending your knees.
5. Concentrate on the Thyroid gland which lies on the front lower part of the neck.
6. Stay in the position for 1-2 mins, don’t force yourself. Do not move your head while in the position
7. Slowly place your hands again on the floor and return to 90 degree position
8. Slowly come to the normal position and relax for few seconds.

Caution : People suffering from cervical spondylisis, high blood pressure or heart problem should not perform this position. Pregnant and menstruating woman should also avoid this position.

Matsyasana / Fish pose

Matsyasana means fish pose. This is one of the useful asana which you should perform soon after Sarvangasana. This enhances benefits of Sarvangasana.
The Fish pose also energizes the parathyroid gland, strengthens the abdomen, and opens your throat chakra.

Matsyasana pose stretches neck, chest, spine, shoulders and stomach.

1. Sit in Padmasana by placing right foot on the left thigh and left foot on the right thigh.
2. Lie down on your back
3. Stretch your head backward with the help of your elbows and place middle of your head on the ground.
4. touch your toes with the help of your hands and place your elbows on the ground.
5. Stay in the position for 30-60 seconds
6. Slowly release your hands.
7. Release your head and slowly release your head and come to the sitting position
8. Unlock the Padmasana.

Kati Uttanasana :

Kati Uttanasana is one more useful pose which stretches thyroid gland.

1. Kneel on the floor and fold both the legs
2. Touch your heels with the help of your hands
3. Inhale and raise your chest and waist upwards, keeping your hips and shoulders on the ground.
4. Stay in the position for 1 minutes
5. Exhale and bring your chest and waist on the ground and relax for a while.
6. Repeat the stretch for 5 times.

Sinhasana / Lion pose :

Sinhasana means Lion pose. In this position we roar like a lion. This position is helpful in regularizing tonsils, thyroid and other throat problems. This position even detoxifies your body.

1. Sit with your knees bent and spread the knees.
2. Place your hands on your knees
3. Take a deep breathe and retain your breathe for few seconds
4. Exhale forcefully with a roaring sound like a lion and take your tongue out and open your eyes to the maximum with raised eyebrows
5. Repeat this 4-5 times
6. Massage your throat after finishing Sinhasana.

Ujjayi Pranayama :

Pranayama means breathing style which helps to manipulate our energy level. It has been proved that practice of Pranayama is very helpful in preventing and curing many diseases.

Ujjayi means ‘which clears throat’. Everyday 10 minutes practice has tremendous effect on throat and thyroid gland.

1. Sit comfortably in a meditation position.
2. Breathe in through both nostrils. While inhaling, air should touch throat muscles with the humming sound and retain with chin-lock.
3. Exhale slowly through left nostril by locking right nostril.
4. Repeat this exercise as many times as you can.

Note : Period taken for exhaling should be double then inhaling.

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Regular Exercise :

To speed-up metabolism regular 30 minutes exercise is helpful. Physical activity is especially important if you suffer from hypothyroidism.

Stress reduction:

Stress is a major factor and is thought to be a contributing factor for hypothyroidism. One of the best ways to reduce stress is to take regular exercise.

Coconut diet :

Some studies shows that intake of coconut improves thyroid function. Try to use coconut oil in cooking instead of your regular cooking oil. Some patients experienced improved Thyroid functions with the use of Coconut oil.

Important :

Do not forget, diet in thyroid disorders has only a supplementary role and it cannot substitute medication.

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Diet in Hypothyroidism

Hypothyroid means under active thyroid gland means slow metabolism. Even if you are on medication weight loss process is slower then the normal person.

Diet for Hypothyroid should be rich in fiber and less in calorie. Intake of fats should be controlled in Hypothyroidism.
What to eat in Hypothyroidism?

You should include carrots, spinach, apricots, asparagus, olive oil, avocado, sunflower seeds, whole grain cereals, bananas, oily fish in your meal.

It is also believed to help if you increase your selenium intake. This can be done by eating foods such as whole wheat bread, bran, Brazil nuts, tuna, onions, tomatoes and broccoli. Include some of these foods on a regular basis.

What to avoid in Hypothyroidism?

• Avoid caffeine drinks like coffee, cola.
• Stop smoking
• Avoid alcohol and chocolate intake
• Cabbage , Broccoli, Kohirabi, mustard, sweet potatoes, peanuts, Chinese leaves, Brussels sprouts, turnips, soy products and kale contain compounds known as thioglucosides which, if taken in excess can disrupt the function of the thyroid gland. Reduce intake of these, You don’t need to cut them out completely.

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Woman with Hypothyroidism problem need higher dose of thyroid hormone. With high dose constant monitoring on hormone level is required. TSH level measured every four weeks until it becomes normal. Once the normal level is obtained, every three month check up is sufficient.

Woman with maintained thyroxine(T4) level do not face any difficult due to hypothyroidism and can have normal children.
After deliver, a woman will again switch on to prior pre-pregnancy dose after doctor’s consultation.

Just remember :

• T4 and TSH should be checked regularly to make sure the dose is correct when planning the pregnancy
• Do not forget to take your medicine regularly
• Once you are pregnant, get your T4 and TSH checked every 3 months, and get Your dose adjusted accordingly
• Do not forget taking her iron tablets (usually prescribed during pregnancy) 8 hours away from the thyroxin, as iron interferes with thyroxin absorption.
• Make sure that the baby’s cord blood is tested for T4 and TSH: if it is not done in the cord blood itself, it should be done after 5 days of age, definitely by the first week.

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Yes, Hypothyroid can be the factor for problem in conceiving. Hypothyroid means lack of hormone production, this effects ovulation.

If planning for a baby and you have still not considered hypothyroid as a responsible factor for trouble in conceiving and showing some symptoms then, you should see doctor and get it diagnosed.

Different level of hypothyroid affects the individual differently. In most cases, your doctor will give you pill of thyroid supplement and will re-evaluate the treatment several times until the right level is maintained.

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The treatment of thyroid disease is relatively straightforward in most cases. In the case of hypothyroidism, a synthetic form of T4 is given to replace the missing hormone.

The dose is adjusted to maintain a steady blood level of thyroid hormone within the normal range. The treatment of hypothyroidism in pregnancy is similar to that in non-pregnant women.

The starting dose and rate of adjustment depend on factors such as age, height, weight, presence of heart disease, and symptom severity.

Hormone levels should be checked to monitor adjustments. Once stable, levels may be checked once or twice yearly.

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The American Association of Clinical Endocrinologists changed the normal value range for TSH levels. The normal range was 0.5 to 5.0. Numbers above 5.0 were considered hypothyroid, and below 0.5 was considered hyperthyroid. The new values are 0.3 to 3.0, with anything above 3.0 being hypothyroid.

There are many labs today that continue to use the old numbers. The blood test is not exhaustive. If your TSH, Free T4, and Free T3 all show normal, the presence of antibodies indicate an autoimmune disorder.

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Symptoms of Hypothyroidism

• Fatigue
• Weight gain
• Constipation
• Depression
• Irregular Menstrual cycle
• Loss of interest in sex
• Dry/ brittle hair & skin
• Cold intolerance
• Hair loss
• Neck enlargement
• Muscle cramps

Some people may exhibit just one of the symptoms while others will have a variety of them. In some cases where hypothyroidism has been established, no symptoms at all all were exhibited.

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