Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

We sure learn a lot about our Facebook pals. Sometimes more than we ever wanted to know: what they had for dinner (boring), who they had dinner with (interesting), their rants regarding politics and religion (annoying). Unfriend! — now what?

I don’t like you anymore — goodbye!

After feeling bullied by so-called “besties,” Sandra decided to dump those Facebook friends who didn’t seem to have her best interests at heart — a move she quickly regretted. Some of the friends she unfriended were still in her social circle, so seeing them felt awkward. And worse, when she tried to re-friend those same friends, they rejected her invitation. “It was like being in high school all over again,” Sandra said.

In real life, friendships sometimes drift apart — that’s normal. If you bump into that person again, then usually you’re happy to see them. Yet, when it comes to being unfriended, that’s a different scenario. Unfriending is like saying, “I don’t like you, don’t like what you have to say and don’t want to see your stuff — goodbye.” You’re not exactly going to be all warm and fuzzy the next time you run into each other. But, what option do you have, when a Facebook friend is just so annoying? Well, if you’re like most people, you’ll do nothing.

Social repercussions of unfriending

A study out of Nottingham Trent University in the UK found that Facebook users tend to put up with bullying in their network for basically the same reason they did in high school. Because as obnoxious as those “mean girls” and bullies are, they’re still popular. And I suppose that suggests, for some, the thought of being out of the loop is too much to bear — no matter what the cost.

“The social repercussions of unfriending someone reach far beyond the boundaries of the online network,” said Sarah Buglass, a Ph.D. student in the School of Social Sciences at Nottingham Trent University, while discussing the study at a British Psychological Society conference. “People don’t want to risk causing offline tension with their friends, family members or colleagues by disconnecting them from their online lives. Remaining online friends with troublemakers appears to be a social necessity for some.”

Online troublemakers seem to be popular among their peers. Consequently, some Facebook users look the other way and remain online friends so that they don’t have to suffer the repercussions by unfriending the person.

Most likely to be unfriended

Recent studies from the University of Colorado, Denver surveyed 1,077 people on Twitter and found that the most common type of friend to be unfriended on Facebook is a high school acquaintance.

Another study found four common online reasons for unfriending on Facebook. The four online reasons were frequent/unimportant posts, polarizing posts (politics and religion), inappropriate posts (sexist, racist remarks, etc.), and everyday life posts (child, spouse, eating habits, etc.), in that order. A different study mentioned seeking attention, bragging, or stalking; and other irritating behaviors (e.g., using bad grammar) as common motivations for unfriending.

There were also “offline” reasons cited for unfriending, which were disliked behavior and changes in the relationship. However, the research showed that “online” reasons are more common as a trigger for unfriending, with 55% of people unfriending someone for their online posting behavior, and only 28% for their offline behavior.

What Really Happens When You Unfriend Someone?

While those you unfriend on Facebook don’t actually receive a notification telling them they’ve been unfriended, they may notice that you’re no longer listed among their friends. (Although some people may use apps or third-party software to notify them of any unfriending).

Additionally, they might notice your posts are nowhere to be found on their newsfeed. And once they visit your page, they’ll find the “add friend” button staring back at them, instead of the “friend” button. This can sometimes lead to awkwardness, so it might be worth using your privacy settings further to limit these people’s knowledge of your life before you unfriend them.

Think before you unfriend, unfollow or block

It should go without saying that unfriending someone whom you have a “real-life” relationship with is not the best way to communicate. All in all, unfriending is pretty unfriendly, and should only be used as a last resort. It’s really not something you should do flippantly. Just as in real life, online friendships can sometimes be complicated. But people tend to forget that.

A survey of Facebook users who had been unfriended found that there were negative emotional reactions to the event. Rumination was common when they had used Facebook to connect with existing contacts and was more likely when the unfriender was a close contact. Participants also responded with greater rumination and negative emotion when they knew who unfriended them, and when they had been the ones who originally initiated the Facebook friend request.

Other Options Rather Than Unfriending

Consider a less drastic option, whenever possible. If your brother has posted one too many pics of his dog drinking from the toilet, or your friend has posted her one-millionth selfie, simply hide their posts from your newsfeed. That way, no feelings will be hurt, and you remain Facebook pals.

If you want to reduce someone’s posts in general, you can tag them as an Acquaintance. For that, go to your Profile page and click on the Friends” tab at the top. For each friend, you can click on the Friends box next to their name to bring up options, one of which is to tag them as an Acquaintance.

But what about the people who you really care about—the ones you want to see everything they’re doing on Facebook? In the same place where you can tag people as an Acquaintance or Restricted, you can also tag them as a Close Friend. Using these tools to categorize your contacts will help you have the experience you want on Facebook, without having to cut ties with anyone.

You can also use Facebook’s privacy settings and tools, to ensure your personal information is secure, and anything you post is only reaching those who you want to see it.

If you really can’t take any more of your niece’s political rants, then unfollow her — she won’t be any the wiser. To unfollow someone, head to their profile, then tap the “Following” button in the upper right. There, tap the Unfollow option at the bottom of the menu. If you change your mind at some point, you can always come back here and follow the person again. You can also click the three dots at the top right-hand corner of a post, which will show the options to hide, unfollow or snooze posts for 30 days.

Facebook has even introduced a “take a break” function, where you can change how often you see someone on Facebook, limit what you share with that person, or edit past posts with them. These controls can be found under the Privacy and Safety section in the Facebook Help Center.

You can also choose to have someone removed from your On This Day Feed so that Facebook won’t resurface a person’s posts from years past. To do this, go to the left side of your News Feed and scroll down to On This Day and click on it. At the top of the On This Day page, you’ll see a button for Preferences. Click on it for the option to prevent specific people and dates from being included.

In the case where you have real drama that needs sorting, and it’s to do with a “real-world” contact, it’s probably wise not to unfollow, unfriend, or block your friend. Hash it out in real life — over coffee. Feelings get hurt when people become unfriended. So think before you unfriend your “real” friends, and use this option sparingly.

Your Safety is Always Number One

In this age of mental health awareness and with the unfortunate dangers of the online world, your safety and wellbeing must be put first. So if you have any fears about bullying, harassment, discriminative content, or anything else that makes you uncomfortable, you should never hesitate to take the appropriate action.

If you don’t want someone to see your profile, add you as a friend or send you a message, you can block them. Posts and people can also be reported to Facebook if you have concerns about anything they are sending or posting. When something gets reported to Facebook, they review it and remove anything that goes against the Facebook Community Standards. They don’t include any information about the person who filed the report when they reach out to the reported.

Clinical psychologist Suzana Flores knows the impact of lingering relationships on social media. “Seventy percent of people stalk their exes on social media,” says Flores, author of “Facehooked: How Facebook Affects Our Emotions, Relationships, and Our Lives.” It’s not always necessary to unfriend or unfollow, but if your social media use starts interfering with your sleep, mental health, or daily responsibilities, it could be a good solution.

Clearing Out Your Friend List

Recent trends promote “spring cleaning” your friend list, to minimize the amount of unwanted content you consume every day, and lighten your mental load. After all, in many cases, a quick look through your list of “friends” will reveal dozens of people you hardly know at all and really don’t need to stay in touch with.

In fact, in 2010, Jimmy Kimmel declared November 17 as “National Facebook Unfriend Day,” in an attempt to inspire people to remove those “friends” on social media that they barely know, and in some cases, have never even met.

Clearing out connections can be a mindful way to make more room in your newsfeed for people you’re close with, which is a more rewarding way to use social media. Research suggests that we struggle to maintain more than 150 real-life friendships at once. It’s called “Dunbar’s Number” after the Oxford University anthropologist who discovered the phenomenon. He claims that any number beyond that starts to “strain the cognitive capacity of the human brain.” According to Dunbar, that figure translates into the online world too: “The interesting thing is that you can have 1,500 friends, but when you actually look at traffic on sites, you see people maintain the same inner circle of around 150 people that we observe in the real world.”

This is another good reason to be more mindful about who you maintain contact with online. On the flip side, if you notice that someone has unfriended you, take a moment to observe your feelings. Remember that, even though it might feel like a rejection, it’s perfectly normal for connections with others to change over time.

Ultimately, put your happiness over the potential of offending anyone you unfriend. Social media platforms, like Facebook and Twitter, can be detrimental to users’ mental health when people compare themselves to the people they follow.

Several studies have found the benefits of creating positive social media environments. A 2016 study published in the Journal of Medical Internet Research found anxiety and depression more prevalent in social media users who had negative interactions on social media, and less common in users who had “positive interactions, social support, and social connectedness” on social media.

So use those categorizations, Hide, Snooze, and Unfollow functions to your benefit, and create your own positive social media environment which supports you to thrive.

The post What Really Happens When We Unfriend Someone On Facebook? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Your thyroid gland is a small butterfly shaped gland that sits in your neck. It is responsible for important bodily functions such as breathing rate, heart rate, digestion, energy, weight gain or loss, and even your moods.

The thyroid gland produces hormones that regulate your body’s metabolism. These hormones are primarily, thyroxine (T4), and triiodothyroinine (T3). The correct balance of these hormones keeps your body’s functions running smoothly. The thyroid also produces cells called c-cells make calcitonin, which assists in calcium and bone metabolism.

When the body needs more or less of these hormones, the pituitary gland in the brain sends a hormone called “thyroid stimulating hormone” (TSH) that signals the thyroid to change the production level. High levels of TSH mean that the thyroid hormones are too low, and low levels of TSH mean that thyroid levels are too high.
Various conditions can affect the thyroid gland, and thyroid disease can develop when the thyroid makes too much or too little T3 and T4. Women – due to the complex balance between thyroid hormones and female sex hormones–tend to have thyroid problems more often than men or children; however, men, especially older men, can get thyroid problems as well.

Hypothyroidism

Hypothyroidism is one of the most common thyroid disorders. This is “low” thyroid. This occurs when the thyroid does not produce enough T4 and T3. This can also occur when the thyroid cannot convert T4 into the more active thyroid hormone T3 for use in the body.

Symptoms of hypothyroidism include:

• Fatigue
• Weight gain
• Fluid retention
• Muscle and joint pain
• Constipation
• Irregular periods
• Hair loss
• Feeling chilly all the time
• Depression
• Slowed heart rate
• Fertility problems

Hypothyroid treatment usually involves supplementing with thyroid hormones—either just a synthetic T4 medication, like Synthroid, or a natural combination drug that includes T3 and T4, such as Armour thyroid, or Nature-Thyroid.

Hashimoto’s Thyroiditis

Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States. Hashimoto’s is an autoimmune disorder where the body attacks the thyroid gland, and it becomes chronically inflamed. This happens most commonly in middle-aged women, but can affect men and children as well. Over time, this chronic inflammation develops into hypothyroidism, causing:

• Weight gain
• Fatigue
• Sensitivity to cold
• Depression
• Hair loss
• Muscle aches
• Constipation

Those with Hashimoto’s thyroiditis may not show any symptoms early on, but may have the thyroid (TPO) antibodies detected in blood tests. TPO is an enzyme that plays a role in the production of thyroid hormones.

Left untreated, Hashimoto’s can gradually become worse and destroy thyroid function. Treatment for Hashimoto’s is like treatment for hypothyroidism and individual’s take either a synthetic or natural form of thyroid hormones. A blood test for thyroid function needs to be done every 6-8 weeks to determine correct dosages for medication.

Hyperthyroidism

Hyperthyroidism is when the thyroid gland produces too much thyroid hormone. While this does occur more often in women, it can also occur in men—especially over the age of 60. The symptoms of hyperthyroidism are just the opposite of hypothyroidism. These include:

• Nervousness
• Anxiety
• Muscle weakness
• Feeling hot all the time
• Insomnia
• Rapid, irregular heartbeat
• Diarrhea
• Weight loss
• Mood swings
• Bulging eyes

Hyperthyroidism treatment involves taking an anti-thyroid or beta-blockers (medication which slows the heart rate), radioiodine therapy, or surgery to remove the thyroid. If left untreated, hyperthyroidism can cause serious heart, muscle, bone, fertility, and other health problems, because the body goes into overdrive with hyperthyroid conditions.

Graves’ Disease

The most common disease related to hyperthyroidism is a condition called Graves’ disease. This autoimmune disease causes the immune system to attack the thyroid, causing the gland to produce too much thyroid hormone.

Graves’ can create complications in many parts of the body, from the eyes and skin to the heart and bones.

One of the most serious complications of Graves’ disease is something called a “thyroid storm”. A thyroid storm is a life-threatening condition that can happen when Graves’ disease is not treated. It often develops in patients with long-standing hyperthyroidism. It can flare up when there are other stressors in the body, such as heart attacks or even infections. It can also occur following radioactive therapy for hyperthyroidism or from irregular use of anti-thyroid medications. Symptoms include a pounding heart, shaking, sweating, agitation, and confusion. Immediate emergency treatment is critical—a thyroid storm can cause cardiac arrest and death.

Causes of Thyroid Malfunction

1. Gluten – Gluten has been found to be linked to many cases of Hashimoto’s thyroiditis and hypothyroidism. There are several studies show a strong link between autoimmune thyroid disease (AITD), including Hashimoto’s and Graves’ disease, and gluten intolerance. This connection is well-established in the medical community and researchers strongly recommend that all people with AITD be screened for gluten intolerance.

How does this work? It’s a case of the body mistakenly identifying components of gluten in wheat, rye, barley, and other grains, for the thyroid gland. Gliadin, which is one of the protein components that make up gluten, resembles thyroid tissue. Repeated ingestion of wheat creates inflammation in the gut (whether you react to it or not). Chronic gut inflammation can cause tiny holes in the gut, where tiny particles of food can leak outside of the gut. When gluten is eaten, the gliadin from the gluten escapes the gut barrier and gets into the bloodstream, and the immune system attacks it. These same antibodies become activated to attack the thyroid tissue.

The immune response to gluten can last for 6 months each time you eat it. So, if you have any type of thyroid problems, it is critical for you to eliminate ALL gluten from your diet. Being mostly gluten—free will not help your gut or your thyroid function.

Standard lab tests for gluten are not very accurate. They only test for antibodies to gluten in the bloodstream. Antibodies for gluten in the blood are only found when the gut has been damaged to the point where the gluten is escaping the gut, which is a relatively advanced stage of this sneaky disease. Blood tests will miss the milder or early cases.

Additionally, when you are tested for celiac disease, you are tested for only ONE specific gliadin, alpha gliadin and tissue transglutaminase, tTG-2.

Consider this:

• People can react negatively to other components in gluten that are not included in the standard celiac/gluten intolerance test. And this includes your thyroid function.
• Even if you test negative for celiac disease you can have serious negative reactions to other wheat proteins or transglutaminases—which all can cause inflammation and problems with the thyroid gland.
• For every positive gluten test, there are many more that go undiagnosed—many with NO gastrointestinal symptoms at all.

If you have any symptoms of the above hyper- or hypo-thyroid conditions, it is best to avoid gluten totally. Partially avoiding it will not help your condition.

2. Hormone Imbalance

We often think of our sex hormones as functioning totally separately from the thyroid hormone. However, thyroid hormones are affected by estrogen, progesterone, and cortisol levels.

Women’s sex hormones — especially progesterone —can have a strong influence on the conversion and effectiveness of thyroid hormones. When sex hormones are out of balance, it will generally lead to hypothyroid symptoms, including weight gain, fatigue, and hair loss—even when your lab work tests in the normal ranges.

For women, the healthy hormonal balance between estrogen, testosterone and progesterone can become unbalanced after childbirth, from using oral contraceptives, or during perimenopause.

During perimenopause (the 10 or so years prior to menopause), women’s hormones begin to shift in as progesterone levels can drop quickly to about 75% of the previous levels. Estrogen decreases more gradually and can remain high, throwing off the delicate balance that exists. This causes a condition called “estrogen dominance”. The result is higher estrogen levels in relation to progesterone. Many of the typical perimenopause and menopause symptoms are often because of estrogen dominance.

When estrogen levels are high and progesterone levels too low, the liver increases production of a protein called thyroid binding globulin or TBG. TBG binds up the free thyroid hormones in your blood. TBG basically holds thyroid hormones hostage, and they don’t get to your cells where they need to. Instead, you get symptoms of low thyroid. The frustrating thing is that your thyroid lab work can look perfectly normal unless testing is done to look at the levels of TBG.

People who are hypothyroid also tend to overproduce estrogen and their body cannot detoxify as well, causing higher than normal levels of estrogen to accumulate in their body. So, this creates an ever-worsening problem. Regardless of the mechanism, you end up with long-term exposure to high levels of estrogen. Long term exposure to high levels of estrogen without enough progesterone to balance it out, can create serious health problems including diabetes, uterine fibroids, ovarian and breast cancer. In addition, prolonged exposure to an overabundance of estrogen (in relation to progesterone) is shown to significantly increase the production of Hashimoto’s thyroiditis antibodies, leading to Hashimoto’s thyroiditis.

Progesterone also helps to facilitate the action of the thyroid hormones, while estrogen is antagonistic to thyroid hormone. So, women with low progesterone and high estrogen have a more difficult time getting the thyroid hormone to do its job.

Solution: Depending on hormone levels and a woman’s age, natural over-the-counter progesterone cream can be applied to the skin to help bring estrogen and progesterone levels back into balance. In turn this can help thyroid function return to normal.

3. Cortisol, Stress and Thyroid Hormones

By now we should all know that high levels of stress can cause increased cortisol. High cortisol can have wide-ranging effects including thinning of the bones, muscle wasting, weight gain, metabolic syndrome, high blood sugar, compromised immune function, memory loss and more.

Stress and cortisol also slow down immune function. High cortisol can inhibit secretion of TSH (thyroid stimulating hormone) from the pituitary gland, leading to suppression of thyroxine, which is the main hormone produced by the thyroid gland. Increased cortisol can shift the thyroid into an inactive state, elevating reverse T3, instead of the proper conversion of T4 into T3.

Chronic stress also has a big effect on progesterone levels. When your body is stressed, it works to produce higher levels of the hormone cortisol which helps to handle stress in your body. Progesterone is a master hormone and a precursor to cortisol. So, when cortisol levels increase, progesterone levels decrease, and this also causes problems with hypothyroid and puts you more at risk for Hashimoto’s thyroiditis.

Receptors for all progesterone, thyroid and cortisol are in nearly every cell of the body, so the relationship between them and the adrenal gland, thyroid, and pancreas is critical for energy production and balanced physiology.

Solution: Vitamin C helps cortisol, as does meditation and exercise to relieve stress. Women may benefit from a natural progesterone cream as well.

4. Birth Control Pills and Hormone Replacement Therapy

Hormone replacement therapy at any point in a woman’s life, can create thyroid problems by creating an overabundance of estrogen in the body. This also slows production of the body’s natural progesterone, creating chaos in the endocrine system.

This creates a similar situation to the above, with low progesterone, high estrogen, and lowered levels of thyroid. High levels of estrogen also contribute to a rise in Hashimoto’s thyroiditis. Generally, this happens far more often with oral contraception, as opposed to dermal patches or sublingual treatments.

For women on long term birth control, estrogen in birth control pills increases the amount of thyroid binding proteins available to bind to thyroid hormone. What does this mean? If you have a lot of thyroid hormones bound to TBG, you’ll have less free T4 in your body that’s able to do its job.

And be aware, that if you are on birth control and you need medication for hypothyroidism, you might need a higher dose of thyroid medication to get to your normal thyroid levels. TBG starts to increase around two weeks after starting oral contraceptives.

Anyone who is taking thyroid medication, whether it’s synthetic T4 or T3, should be monitored for six to eight weeks after the oral contraceptives are started, to check thyroid hormones. If symptoms of hypothyroidism appear in a woman taking HRT or birth control pills, the best treatment, if possible, is to stop the treatment or birth control pill and see if symptoms disappear.

Women who have Hashimoto’s thyroiditis and start on birth control pill, will most likely need more thyroid hormone as estrogen contained in the pill works against it. Women who are on any type of birth control pill may need to have a full thyroid panel done to check thyroid function frequently.

5. Nutritional Deficiencies

Believe it or not, nutritional deficiencies, even slight ones, can have a drastic effect on thyroid hormones. Inadequate intake of iodine impairs thyroid function and results in a spectrum of disorders. Other common deficiencies of micronutrients such as iron, selenium, vitamin A, and possibly zinc may interact with iodine nutrition and thyroid function.

Iodine is the main component in T3 and T4 hormones. But our bodies cannot produce iodine on their own, so it is essential to get enough iodine through the diet. In the United States and other countries, iodized salt was introduced many years ago, helping to eliminate problems with too little iodine in the diet. Other common deficiencies of micronutrients that affect thyroid function include iron, selenium, vitamin A, and zinc which all interact with iodine uptake and thyroid function.

Goitrogens are naturally occurring chemicals found in many plant-based foods. Goitrogens interfere with thyroid hormones and can cause thyroid malfunction. Consuming large amounts of these substances on a regular basis can affect thyroid health. The key goitrogen-rich foods include cruciferous vegetables, some types of fruit, nuts, and soy.

There are three types of goitrogens: goitrins, thiocyanates, and flavonoids. Some of the more common foods that contain goitrogens include:

• Cruciferous vegetables such as broccoli, brussels sprouts, cabbage, bok choy, cauliflower, collard greens, radishes, kohlrabi, turnups and arugula.
• Cassava (this is an ingredient very common in gluten free/no grain products)
• Pine nuts, peanuts
• Soy products such as tofu, tempeh, edamame, and soy milk

Foods that contain goitrogens disrupt thyroid hormones by slowing down the body’s ability to iodine. Goitrogens can block the process by which iodine is incorporated into the key thyroid hormones T3 and T4.

Goitrogens can also inhibit the release of thyroid hormone by the thyroid gland and block the conversion of T4 into active thyroid hormone T3. In very large quantities, goitrogens can cause a goiter on the thyroid gland and act like anti-thyroid drugs, slowing down an underactive thyroid causing hypothyroidism.

Soy foods generally do not affect the thyroid function in people who have normal thyroid function and healthy iodine levels, but soy does interfere with absorption of thyroid hormone replacement medication. It is recommended that patients on medication for hypothyroidism take their thyroid medication on an empty stomach an hour so before eating.

Eating a diet low in nutrient dense foods or following a restrictive diet may lead to other nutritional deficiencies that affect thyroid function. The following supplements may help to support thyroid health:

Iodine provides the building blocks of thyroid hormones, and is essential to healthy thyroid function. Beware of too much iodine, however, especially if you Hashimoto’s, because this can stimulate the autoimmune antibodies.

Selenium is a critical element of thyroid hormone production. Selenium helps the thyroid convert T4 into T3. Selenium also helps to reduce thyroid antibodies that attack the thyroid.

Vitamin D deficiency has been linked to Hashimoto’s disease and helps to manage and balance hormones.

Zinc is necessary for DNA synthesis and immune function. This vital mineral is also needed for the conversion of T4 into active T3, as well as the production of TSH. Zinc is also required for the T3 receptor to adopt its biologically active status.

Iron is important to prevent iron-deficiency anemia, and helps to move iodine to the thyroid gland to create more thyroid hormone. Iron deficiency is associated with thyroid dysfunction.

Vitamin B12 is common in people with hypothyroid and Hashimoto’s disease. Taking a B12 or B complex supplement can help prevent and treat deficiency, as well as maintain optimal B12 levels. Be sure to take a supplement that contains methylcobalamin, the most absorbable type of B12. It is thought that B12 absorption may be affected by the presence of gluten sensitivity.

Magnesium is an often-overlooked critical mineral. Magnesium is responsible for more than 300 biochemical reactions in the body. Magnesium supports the immune system, helps maintain normal nerve and muscle function, regulates the heartbeat, strengthens bones, keeps blood glucose levels steady and plays a role in the production of energy. Magnesium is necessary for iodine utilization by the thyroid gland.

Dietary changes can have a positive effect on thyroid conditions. Some of the most important ones include:

• Adopt a gluten free diet—If you have ANY type of thyroid issues, whether it may be hyper- or hypothyroid; Hashimoto’s or Graves, it’s important to avoid ALL gluten in the diet. Gluten has been found as a contributing factor in a large percentage of thyroid conditions. Avoiding gluten 100% is the only way to avoid the inflammation that gluten can cause.
• Anti-inflammatory diet—Following an anti-inflammatory diet can be highly beneficial for anyone with Hashimoto’s disease and improving gut health. Avoid omega 6 vegetable oils, all forms of sugar, and other foods that trigger an immune response such as nightshades, dairy, grains, and even legumes, especially soy products.
• Organic foods—Eating organic foods will help you avoid environmental triggers that can harm the thyroid gland and contribute to thyroid problems.
• Reduce your intake of goitrogens—While cruciferous vegetables can be highly nutritious, reduce your intake of them and be sure to lightly cook them before eating. Avoid eating soy products as these foods are often from genetically modified soy, sprayed with pesticides—in addition to causing problems with thyroid hormones.
• Beware of ketogenic diets—Very low carb diets can negatively affect thyroid function. While this is not always the case for everyone, be aware that this type of diet may affect your thyroid function.

Proper Testing is Vital

There are many things that can negatively affect thyroid function. If you have any of the above thyroid symptoms: fatigue, weight gain, hair loss, depression, loss of appetite; or insomnia, racing heart, weight loss, nervous energy, and anxiety, be sure to get a full thyroid panel from your doctor. Just checking your TSH status will not always expose thyroid problems.

If you are on birth control pills, hormone therapy or are a woman experiencing perimenopause or menopause symptoms, it is wise to get your thyroid function tested completely. Often the same symptoms of menopause can be thyroid issues.

References
https://www.medicalnewstoday.com/articles/thyroid-gland-function#anatomy
https://chriskresser.com/the-gluten-thyroid-connection/
https://pubmed.ncbi.nlm.nih.gov/30060266/
https://www.thyroid.org/hashimotos-thyroiditis/
https://shop.forefronthealth.com/pages/hashimotos?utm_source=google&utm_medium=ppc&utm_campaign=search&utm_content=hashimotos-landing-page&utm_term=Gen2&wickedsource=google&wickedid=CjwKCAiAvK2bBhB8EiwAZUbP1L1P_NFzicxOAUDHW7DhoKIQpLX1pDf2Nf1O91oWK4kTgUgJGFL2fxoC3gwQAvD_BwE&wickedid=619501432204&wcid=9900722625&wv=4&&&gclid=CjwKCAiAvK2bBhB8EiwAZUbP1L1P_NFzicxOAUDHW7DhoKIQpLX1pDf2Nf1O91oWK4kTgUgJGFL2fxoC3gwQAvD_BwE
https://www.medicalnewstoday.com/articles/thyroid-gland-function#common-conditions
https://www.fibrokur.com/hypothyroidism-thyroid-menopause-connection/
https://health.clevelandclinic.org/can-birth-control-cause-thyroid-problems/
https://blog.davincilabs.com/blog/warning-signs-of-high-cortisol-and-low-thyroid

The post Five Things that can Destroy Your Thyroid appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

The post Natural Alternative Methods to Help Depression and Anxiety appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We seem to be a nation of anxious people. And yes, the events of the past couple years can make us more anxious, but a lot of anxiety is just generalized anxiety. Anxiety can also add to irritability, anger and stress. Anxiety can make it difficult to work, deal with day-to-day decisions, and it affects your relationships. Often it just simmers in the background, leaving you feeling ‘on edge’ all the time.

While many people run to the doctor for an anti-anxiety prescription, which is difficult to stop once you start, and often has unpleasant side effects.

You can realistically manage your anxiety far better by fixing it at the source, avoid prescription medications, and improve your overall health. And—surprise—fixing anxiety doesn’t start with your head; it starts with your gut.

Specific bacteria in the gut are responsible for creating about 90% or more of the serotonin in our bodies. Serotonin is the brain chemical responsible for helping you feel calm and happy. Yes, a brain chemical that is made in the gut. Let’s go into a little anatomy lesson to see how this works.

The enteric nervous system in the gut and the central nervous system were formed out of the same tissue in fetal development. So actually, the nervous system in the gut, which is quite extensive, is like a ‘second brain’. These two nervous systems have a direct line of communication via the vagus nerve, which runs from your brain stem to the nervous system in your gut.

This nervous system in the gut is made up of sheaths of neurons embedded in the walls of the entire gut, which is about 9 meters long from the mouth to the anus. This second brain contains somewhere around 100 million neurons—more than in either the spinal cord or the peripheral nervous system!

Certain gut bacteria play a very important role in immunity, synthesizing nutrients from the food you consume, and creating chemicals that help the brain and our emotional and mental health.

What I find very interesting, however, is that about 90% of the fibers in the vagus nerve in the digestive system actually carry information from the gut to the brain, and not the other way around. So, you see, the gut controls the brain to a large extent. These messages from the gut to the brain can have a powerful influence on moods, including anxiety and depression.

Scientists also know that the bacteria in the gut manufactures around 90% of the body’s serotonin, an important brain chemical directly affects moods, like anxiety and depression as well as some mental illnesses, such as bipolar, schizophrenia, and OCD.

Other symptoms of low serotonin besides anxiety and depression include, low energy, anger, craving of carbohydrates and sweets, and reduced interest in sex.

How to support the serotonin factory in your gut

Many of us have diets (whether we realize it or not) that are contributing to inflammation in the gut. Inflammation can come from eating a diet high in processed foods, too much conventional dairy, processed vegetable oils, too much sugar and other food allergies or sensitivities like gluten, corn and even foods that were sprayed with glyphosate.

Note: glyphosate is a very common herbicide used in the United States, and sprayed on most all (except organic) grains and legumes to dry them out before harvest. Glyphosate has been shown to kill off beneficial gut bacteria, upsetting the gut’s ability to create serotonin. In fact, glyphosate has been shown to increase both anxiety and depression in animal studies.

Individuals with Irritable Bowel Syndrome (IBS), celiac disease or gluten sensitivity tend to report increased levels of anxiety due to the inflammation that exists in the gut. There is a definite link between gluten issues and anxiety and depression. Our gut bacteria are also highly susceptible to:

• Chlorinated and fluoridated water
• Antibacterial soap
• Herbicide and pesticide residue in food
• Air and water pollution

Taking care of our gut

First of all, if you have any type of IBS, gluten sensitivity, or food allergies, or if you have ever had issues with anxiety, depression, or any other mental or emotional issues it’s time for an elimination diet.

Eliminate:

• Gluten
• Corn
• Dairy

Often this one step will make a huge difference.

The next step is to eliminate all processed foods. Stop eating sugar, especially the kind that is added to food like high fructose corn syrup (usually in processed foods). Processed foods feed harmful bacteria and candida.

Important to totally avoid consuming any vegetable seed oils such as canola oil, sunflower oil, cottonseed oil, corn oil, soybean oil. These oils have been proven to be cancer-causing, increase your chances of Alzheimer’s, are highly inflammatory, and instrumental in causing anxiety and depression.

Many people find amazing relief from anxiety and depression when they correct their diet and take out offending foods. And, eating a healthy, whole foods diet with lots of fresh organic vegetables, a little bit of fruit, plenty of naturally raised meat, and healthy saturated fats actually feeds the good bacteria in the gut.

Apples, artichokes, blueberries, almonds, and pistachios have also all been shown to increase Bifidobacteria in humans. Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation, and prevent anxiety.

Adding in a broad-spectrum probiotic supplement containing Bifidobacterioum longum and Lactobacillus rhamnosus will also spur the growth of this healthier bacteria colony.

Other things that can increase anxiety are alcohol, too much sugar, not enough sleep, not enough exercise, estrogen dominance (a common condition in perimenopausal and menopausal women), too much caffeine and some medications.

A multi-B vitamin containing methylfolate, and methylcobalmin, has also been shown to effectively manage anxiety and depression—which often go hand in hand. Other valuable nutritional supplements include magnesium, zinc, omega 3’s, and choline—a nutrient often very low in menopausal and post-menopausal women.

References
https://www.jeffnobbs.com/posts/death-by-vegetable-oil-what-the-studies-say
https://www.marksdailyapple.com/anxiety-are-nutritional-deficiencies-a-common-cause/
https://draxe.com/health/natural-remedies-anxiety/
https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441

The post The Diet and Anxiety Connection appeared first on thenutritionwatchdog.com.