Aiding thyroid function may not be the first thing that pops to mind when battling blue moods or actual depression, but research shows a clear link between your thyroid and your mood.
Besides depression, an underactive thyroid (hypothyroid) usually means you are struggling with low energy, weight gain, constipation, and difficulty concentrating. An overactive thyroid (hyperthyroidism) can produce the same issues, but tends to provoke more insomnia, irritability, and anxiety. In both cases, a dysfunctional thyroid can cause mood swings.
Here are some common symptoms of an unbalanced thyroid:
Signs of thyroid dysfunction includes:
· Weight gain
· Hair loss
· Low sex drive
· Feeling cold
· Hormonal Imbalance
· Sleep issues
· Digestive issues
· Low energy
· Foggy thinking
· Carb and sugar cravings
· Sleep issues
US estimates are that 30 million Amercan have thyroid dysfunction with as much as 15 million undiagnosed cases. Thyroid disorders are much more common in women than men until the age of 40 due to monthly hormonal fluctuations and hormonal imbalances. Nutritional deficiencies are also a major cause for thyroid dysfunction. Higher rates of stress also affect the thyroid.
There are certain times in our lives when hormones naturally change making it more likely for estrogen levels to be high and progesterone to be low such as postpartum or peri-menopause. So many women have been tested for postpartum depression only to find out that there is no true depression but their thyroid levels are “low”. Being labeled as hypothyroid post-partum or during peri-menopause is one thing to really take with a grain of salt since we know that once the estrogen levels come down the thyroid will start functioning again!
To top it all off, hypothyroidism often goes undiagnosed. Most people aren’t tested for thyroid problems unless they ask for them and often test come back as normal when in fact they have subclinical thyroid issues. The bottom line? Thyroid health means best mood and eating the foods that boost thyroid function will boost your mood.
Here is a list of commonly eaten foods that are known as goitrogens. These foods will hamper thyroid function if consumed too often. In my practice I limit these foods to once a week and the results for better mood are nothing short of amazing.
Common goitrogens are:
· Broccoli- raw
· Broccoli Rabe
· Brussel sprouts
· Collard greens
· Soybean and soy products, including tofu and edamame
Here are some thyroid friendly recipes to boost your mood.
Chocolate Chia Breakfast Cake
Almonds are rich in nutrients that support thyroid function such as Vit E, iron and zinc. Chia seeds are rich in omega 3 that support mood.
2 1/2 cups almond flour
1/2 cup cocoa powder
1/2 tsp baking soda
1/4 cup chia seeds
4 Tbsp avocado oil or butter
1/2 cup honey
1 tsp Vanilla
1 1/4 cups grated Zucchini
Preheat oven to 350 degrees.
Combine all ingredients in a food processor and thoroughly combine all ingredients, roughly 2 minutes.
Butter cupcake tins and pour in batter.
Bake for 20-25 minutes.
Check cupcakes with toothpick. When finished, the toothpick should come out clean.
Crab is rich in iodine which is one of the most important nutrients to support thyroid health. Eggs are a rich source of selenium which also aids thyroid health but is known to correct depression.
⅓ cup grated carrot
3 scallions, finely chopped
2 Tbsp lime juice, 2 limes juiced
¼ tsp sea salt
¼ tsp celery seed
½ tsp pepper
½ tsp cayenne pepper or smoked chipotle powder
1½ pounds lump crabmeat, cleaned and drained, and picked through to remove shells
¾ cup panko or gluten free panko
4 Tbsp extra-virgin olive oil, divided
2 tbsp chopped fresh dill, to top
Goat cheese for garnish
In a medium-size mixing bowl, stir the eggs, carrot, scallions, lime juice, and spices together. Add the crab meat and stir gently with a fork. Slowly add the panko to the mix. Form into 10-12 patties, or crab cakes.
In a large skillet, add 2 Tbsp oil and 5-6 crab cakes to the pan. Cook over medium heat until browned, about 4–5 minutes per side. Add 2 tbsp evo to pan. Repeat until all crab cakes are cooked. garnish with dill and goat cheese
If you’d prefer, you can bake the crab cakes instead on a well oiled baking sheet at 375 for 20 minutes.
Yield- 10-12 crabcakes