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NAWs: the art of getting back on track

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I got a message from a reader, Sabrina, this week – and she pointed out a pattern I think a lot of us know well.

“I allow myself to say sliding into bad habits is alright. After all, I’ve had a bad day. Well, my bad days have a tendency to become hard weeks and then months. It doesn’t take much for me to backpedal.”

I know I’ve been there. 🙋‍♂️

Here’s how we work through it.

Know the difference between an off-day and a repeated pattern.

Missing a workout or having a meal that’s not strictly on plan? Totally fine and expected. It’s not going to hurt your progress.

The problem isn’t the slip. It’s when the slip becomes the default.

Give yourself some grace on the hard days. And stay honest with yourself: is this a one-off, or a pattern forming? If it’s a pattern, call it out and reroute.

Rethink what taking care of yourself actually looks like.

Sometimes the perfect recovery from a hard day is to Netflix and chill. Rest absolutely counts as self-care.

But so does the workout you’ve been putting off, a solid meal, or putting down your phone and getting to bed at a reasonable hour.

Sometimes the most caring thing you can do for yourself is the thing you’re avoiding.

A hard day doesn’t have to mean opting out. It might mean doubling down on the things that you know are good for you.

Don’t try to play catch-up.

This is one of the most common traps I see. Someone misses a workout and suddenly feels like they need to do that one PLUS today’s to make up for it. That’s how you end up feeling like you’re pushing a boulder uphill before you’ve even started.

Forget what you missed. Focus on the plan for today. Do that. Then build from there.

Find your NAW (your Next Available Win).

When you realize you’re off track, the instinct is to overcommit.

“I need to work out five times a week.”

“I need to do a giant meal prep and reset the whole kitchen.”

Those things aren’t wrong, but they’re not your first step.

Your first step is the next available win. One thing that interrupts the current pattern.

Maybe it’s five minutes of stretching on the floor while you watch TV tonight. Maybe it’s grabbing some fruit as a quick snack.

Here’s the key: you don’t have to wait until tomorrow, or Monday. Reset the pattern as soon as possible.

I recently had a client come back from vacation feeling completely off track. We didn’t map out an elaborate return plan. We just asked one question: “OK – when’s the next workout?”

The next day she knocked out a short workout and hit a PR on her barbell rows.

That’s all it took. The next available win. (PR not required 🤪)

The next time you catch yourself having an off-day, start with grace. These days are normal, expected, and they don’t erase all the hard work you’ve put in.

Then check in with yourself: “Am I falling into a pattern that’s working against me? If so:

  • Reframe what self-care looks like
  • Don’t play catch-up
  • Find your NAW

Save this for the next time you need it:

You got this. 💪

– Matt

P.S. If you’re in a backslide right now, we’re here to help. Take our Coaching Quiz to find your own personal fitness Yoda.

10 High-Protein Recipes Perfect for Spring



A collage of four dishes: pasta salad with pine nuts, baked salmon with lemon slices, stuffed chicken breasts, and a noodle salad with vegetables and shrimp.

10 High-Protein Recipes Perfect for Spring

Spring is here and it’s time to eat fresh AND hit your protein goals! These 10 high protein spring recipes feature seasonal ingredients like asparagus, lemon, dill, peas, and spinach paired with protein-packed salmon, chicken, shrimp, eggs, and cottage cheese.

READ: 10 High-Protein Recipes Perfect for Spring

The 50/50 Rule (when training less is exactly the right call)

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Ever wonder how to adjust your training when you’re sick? Or what to do if you haven’t worked out in a few weeks and are ready to get back into it? How about after you’ve just had a terrible night of sleep?

These situations come up all the time in our coaching program, so today, I want to walk you through the 50/50 Rule: my go-to strategy for helping people train safely and effectively when life throws you a curveball.

Let’s break it down.

The 50/50 Rule

Here’s the premise: do 50% of the total reps and 50% of the weight. (This nets you 1/4 of the total training load.)

Let’s say your workout calls for 2 sets of 10 reps with 20lb dumbbells. Applying the 50/50 Rule, that becomes 2 sets of 5 reps with 10lb dumbbells.

Another example – a bodyweight exercise like pushups, 4 sets of 6 reps. With the 50/50 Rule, that turns into 2 sets of 3 reps of an easier pushup variation.

Why it works

When your body’s resources are overstretched – from prolonged intense training, illness, or periods of high stress – pushing at the same intensity doesn’t produce the same results. You’re drawing water from a well that’s already depleted.

Coming off an illness or a prolonged break from training, your body is significantly more sensitive to training stimulus than normal. The threshold for “too much” is much lower than you think.

Have you ever jumped right back into your normal workout after being sick, felt great during it, and then been destroyed for days after? That’s exactly what’s happening.

The good news is you also don’t need as much, either. A reduced session still gives you real benefits – practicing technique, maintaining the habit, nudging recovery forward – without digging yourself into a deeper hole.

Think of it less as “going easy” and more as training at the right dose for where your body actually is right now.

Practical applications

  • Deload – If you’ve been training hard for 4-8 weeks without a break, take an entire week using the 50/50 rule. This gives your body extra time for rest and recovery so you come back stronger and ready to train. Note: if your training schedule is inconsistent, you’re already getting mini “breaks” built in, so you probably don’t need a dedicated deload week as much.
  • Illness – If it’s genuinely mild (no fever, no muscle aches, etc.), the 50/50 Rule can keep you moving while you recover (just don’t do it at the gym and get other people sick!). Coming off being sick, use it to ramp back in. Start at 50/50, then add 10-20% each session as long as you’re feeling good and recovering well.
  • Terrible Night of Sleep – Get in, do a 50/50 day, and go home. No need to white-knuckle your way through a full session. Hopefully you sleep better and return to full reps and weights later in the week.
  • Prolonged Time Off – Been a while since you worked out? Apply the 50/50 Rule to your first few sessions back. The goal is to get moving and feel good, not obliterate yourself.

The Takeaway

Training isn’t about going hard all the time no matter what.

The most effective approach is working out the right amount, in the right way, at the right time – and the 50/50 Rule gives you a simple way to do exactly that across a surprising number of situations.

Simple enough to remember, easy enough to execute, and it’ll serve your training and recovery for the long haul.

You got this. 💪

– Matt

P.S. Looking for practical, real-world advice without all the B.S.? That’s exactly what our coaching program is built on. 🔥

The Case for Letting Asparagus Be the Star of Dinner


The Case for Letting Asparagus Be the Star of Dinner

Asparagus is usually thought of as a side, but it deserves better! These recipes prove that with the right approach, asparagus can easily take center stage in a fresh, flavorful dinner.

Low calorie Cream of Asparagus Soup no cream

These recipes will get you ready for asparagus season!

cookbook author erin clarke of well plated

Asparagus is here for a good time, not a long time.

While I adore it as a simple side, a la Roasted Asparagus, Grilled Asparagus, or Air Fryer Asparagus, to fully embrace asparagus season, I love turning it into the main event. It deserves nothing less!

These fresh and flavorful spring recipes are my favorite ways to let asparagus step into the spotlight. 

6 Recipes That Make Asparagus the Main Dish

Easy, healthy Baked Lemon Chicken with Garlic and Rosemary. Add asparagus and potatoes for a DELICIOUS sheet pan meal that’s perfect for busy weeknights! The veggies are crispy, the chicken juicy, and the flavors so fresh. Our family loves this simple meal! Recipe at wellplated.com | @wellplated

Sheet Pan Lemon Chicken

This Sheet Pan Lemon Chicken pairs juicy chicken with bright, roasted asparagus for a dinner that feels balanced and effortless. Everything cooks together, making it ideal for busy nights.

Check out this recipe

Asparagus casserole with a crispy topping

Asparagus Casserole

Creamy without being heavy, this healthy Asparagus Casserole turns a classic side into something hearty enough to serve as a main dish.

Check out this recipe

The BEST Asparagus Soup recipe without cream

Asparagus Soup

This Cream of Asparagus Soup is smooth, comforting, and full of fresh flavor. It’s light enough for lunch but satisfying enough for dinner with some crusty bread.

Check out this recipe

A bowl of pasta primavera with colorful bell peppers, asparagus, and grated cheese, garnished with chopped herbs. The dish is set on a rustic surface with a patterned napkin nearby.

Creamy Pasta Primavera

Loaded with vegetables Pasta Primavera is a fresh, colorful dinner that feels both comforting and perfect for springtime.

Check out this recipe

This Asparagus Tart is GORGEOUS and EASY! A delicious appetizer, main dish, or brunch! @wellplated

Easy Asparagus Tart

Flaky, golden, and just a little bit fancy, this Asparagus Tart makes asparagus the star in the most delicious way. It’s fabulous for dinner, but also makes a great addition to a brunch menu!

Check out this recipe

Spicy Turkey Leek Asparagus Pizza-Healthy and perfect for spring

Asparagus Pizza

This Asparagus Pizza is a fun, unexpected way to use asparagus. It’s a great way to put a spring spin on your next pizza night!

Check out this recipe

More Recipe Collections

Close-up of braised green cabbage wedges topped with grated cheese, chopped nuts, and herbs. The cabbage has a charred texture, and there's a drizzle of sauce. The plate sits on a light-colored surface with lemon slices nearby.

18 Cabbage Recipes You’ll Put on Repeat

A bowl of cabbage and noodles, with a fork resting on the plate.

10 Dinners You Can Make for $10 or Less

A bowl filled with white rice, topped with slices of grilled steak, arugula, and a mix of black beans, corn, red onion, and peppers. A small bowl of sliced red onions is in the background. The dish is garnished with herbs.

Why Bowls Took Over Weeknight Cooking

How to Balance your Meals (Dietitian Nutritionist tip)

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MY WEBSITE AND DIET PLANS▹
https://www.dietitianandreaurizar.com/​​

ABOUT ME▹
Hello there! My name is Andrea and I’m from Madrid, and raised in Miami. I am a dietitian and I have a degree in Dietetics and Human Nutrition.
Expert in clinical, digestive, disease prevention, weight loss, hormonal, diabetes, renal, pregnancy and sports nutrition.

SOCIAL MEDIA▹
Instagram: www.instagram.com/dietitianandreaurizar
Tiktok: https://www.tiktok.com/@dietitianandrea?is_from_webapp=1&sender_device=pc
CONTACT (BUSINESS, NUTRITION ADVICE/APPOINTMENTS AND PURCHASE OF PLANS ONLY)▹
info@dietitianandreaurizar.com

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I filmed my body EVERY DAY FOR A MONTH & this happened… #Shorts

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Did you know that the average woman ✨TEMPORARILY✨ gains more than 2kgs on her period? 🤯⤵️ You’re not gaining weight, it’s your period gal! 😘

It’s so easy to be harder on ourselves around that time of the month… We bloat like crazy, we break out in pimples, we crave all the stuff the media has convinced us is bad for us, we get cramps, we’re emotional as heck & overall just not having a great time…

Leave a ‘😅’ in the comments if you can relate, I know I’m not the only one haha!

That’s exactly why it’s important to remember:
1️⃣ how amazing our bodies are
& 2️⃣ to be kinder to ourselves when that week of the month comes around (sometimes the symptoms can start creeping in earlier too, YAY 😳)

Things that help me feel better when I’m on my ‘ladies’:
✨ resting when I need to rest
✨ giving into my cravings in moderation or reaching for a healthier alternative
✨ spending time with someone who makes me feel at home (if you’re like me, you probably get really sooky at times & need hugs haha)
✨ no picking at pimples!!!
✨ no staring in the mirror picking yourself apart! Keep it movin’ sister
✨ exercising, but I usually take it a lil easier than usual
✨ making a list of things you want to do & achieve at the start of each day & work your way through them. Being productive & keeping my mind preoccupied helps me from falling into a more emotional mindset 😂👏🏻

Find more health tips, body realness, recipes & good vibes on my Instagram and YouTube 💛

#menstruation #period #periodproblems #bloating #bloated #pms #weightgain #weightloss #omg #wednesdaywisdom #wednesdaywellness #wellnesswednesday #periodt #periodtalk #bodyimage #bodyacceptance

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APRIL FOOL’S! THERE’S NO QUEST PROTEIN DRESSINGS (YET)!

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🥗 APRIL FOOLS’! 🥗 Okay, so we’re not really launching a line of Quest Protein Dressing. But when it comes to real-life snack hacks that crush your cravings and your macros—Quest has you covered. We’ve always been about going big on protein, low on sugar, and huge on flavor. With Quest, it’s basically cheating.

And for being such good sports this April Fools’ Day – here’s a special offer just for you: Free 4 count of Quest Protein Bars on orders over $79 at QuestNutrition.com with promo code FOOLIN. Offer valid 4/1 – 4/4. Offer applies ONLY to 4-count Protein Bars, and does not apply to Overload, Crispy, or Stacks Bars.

BUT FOR REAL NEWS: WE HAVE EVEN MORE NEW PRODUCTS COMING OUT!

Also, please admire the beautiful work done by our Creative Team!

 

All you need to know!


Article by Dr Manasa S, B.A.M.S

AIAPGET Exam Ready High-Yield Points

        The thyroid gland is a butterfly-shaped endocrine gland located anterior to the trachea at the level of C5–T1 vertebrae.

        A normal adult thyroid gland weighs 15–25 grams.

        The thyroid consists of two lateral lobes connected by an isthmus.

        The thyroid gland develops embryologically from the foramen cecum of the tongue.

        Thyroid follicles are lined by follicular cells, which synthesize T3 and T4.

        Parafollicular (C) cells of the thyroid secrete calcitonin.

        Thyroxine (T4) is the major hormone secreted, but T3 is the biologically active form.

        More than 99% of thyroid hormones are protein-bound in circulation.

        Only free T3 and free T4 are biologically active.

        Thyroid hormones increase basal metabolic rate (BMR) in almost all tissues except spleen and testes.

        Thyroid hormone receptors are nuclear receptors, making thyroid hormones genomic acting hormones.

        Thyroid hormone synthesis requires iodine, tyrosine, and thyroid peroxidase (TPO) enzymes.

        TSH from the pituitary is the most sensitive indicator of thyroid function.

        The thyroid gland is under control of the Hypothalamo–Pituitary–Thyroid (HPT) axis.

        Negative feedback by T3 and T4 suppresses both TSH and TRH secretion.

        Iodine deficiency is the most common cause of goiter worldwide.

        Graves’ disease is the most common cause of hyperthyroidism.

        Hashimoto’s thyroiditis is the most common cause of hypothyroidism.

        TSH-secreting pituitary adenoma causes secondary hyperthyroidism.

        Thyroid hormones are essential for brain development in fetal and early childhood life.

        Thyroid hormone excess increases heart rate, cardiac output, and oxygen consumption.

        Thyroid cancer most commonly arises from follicular epithelial cells, with papillary carcinoma being the most common type.

Thyroid Gland

The thyroid gland is an important endocrine gland that produces and releases hormones essential for regulating metabolism, growth, and energy utilization. Its primary role is to control the metabolic rate, which determines how the body converts food into energy. Since all body cells require energy to function, thyroid hormones influence almost every organ system.

When the thyroid does not function properly, it can affect the entire body. Thyroid disorders are common, usually treatable, and often lifelong, requiring careful monitoring.

Ayurveda Viewpoint to Understand Thyroid Gland, its functioning and related pathological manifestations

According to Ayurveda, the metabolic rate – which determines how the body converts food into energy – is determined by Agni (Pachaka Pitta). This Agni is active and balanced when it is controlled by balanced Samana Vayu. Thyroid gland is located in the region of Udana Vayu. Udana Vayu also has its influence on Nabhi i.e. Navel region which is the main seat of Pitta or Agni. Udana Vayu also controls the functions of Urja – energy and Bala – the strength required to run the body activities. Since Udana Vayu reaches Nabhi, which is the seat of Pachaka Pitta or Agni and since Samana Vayu is located very close to Agni, Udana Vayu and Samana Vayu are associated in the process of digestion, metabolism and metabolic rate. The Udana-Samana Axis determines the functional axis and territory of Thyroid hormones. Since the energy derived from food is distributed to all the cells and organs of the body, this part of function is carried out by Vyana Vayu. So, the Udana-Samana-Vyana Axis determines and monitors the functional axis of thyroid hormones.

When these Vata subtypes are relatively imbalanced and Agni too is disturbed, the resultant set of disorders reflect those caused by thyroid hormonal imbalances and dysfunctions.

Thyroid gland and its functions are controlled by Pituitary gland which in turn is controlled by Hypothalamus, both of which are located in the seat of Prana Vata. So, obviously the Prana Vata too comes into the axis.

Apana Vata too is put into the axis from a pathological viewpoint as thyroid dysfunctions cause diseases related to the reproductive system, which is governed by Apana Vata.

Anatomy of the Thyroid Gland

Location

The thyroid gland is located in the front of the neck, just below the larynx and in front of the trachea. It lies under the skin and muscles of the neck and straddles the windpipe.

The gland is butterfly-shaped, with two lateral lobes positioned on either side of the trachea. These lobes are connected by a narrow central bridge called the isthmus.

Size of the Thyroid Gland

The thyroid gland is approximately 2 inches long in adults. Under normal conditions, it does not protrude from the neck and is not visible.

Certain conditions can cause enlargement of the thyroid gland, a condition known as goiter.

Goiter is correlated with a condition called Galaganda in Ayurveda.

Parts of the Thyroid Gland

The thyroid gland consists of:

        Two lateral lobes

        A central isthmus connecting the lobes

Structurally, the gland is composed of two main cell types:

        Thyroid follicular cells (thyrocytes)
These cells synthesize and store thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3).

        Parafollicular cells (C-cells)
These cells secrete calcitonin, a hormone involved in calcium regulation.

Thyroid Follicles and Hormone Storage

The thyroid gland is unique among endocrine glands because it stores its hormones extracellularly. The follicular cells surround spherical structures called thyroid follicles, which contain colloids. Colloid serves as a storage reservoir for thyroid hormones, allowing the gland to maintain hormone supply even during periods of iodine deficiency.

What Does the Thyroid Gland Do?

The thyroid gland is an endocrine gland that produces and secretes hormones directly into the bloodstream. These hormones play a crucial role in regulating metabolism, growth, development, and overall physiological balance.

Cell Types of the Thyroid Gland

The thyroid gland is composed of two main types of cells, each with a specific hormonal function.

  1. Follicular cells (thyroid epithelial cells)
    Follicular cells form the majority of thyroid tissue. These cells synthesize and secrete the thyroid hormones:

        Thyroxine (T4)

        Triiodothyronine (T3)

These hormones are primarily responsible for regulating metabolic activity in the body.

  1. Parafollicular cells (C cells)
    Parafollicular cells produce the hormone calcitonin, which plays a role in regulating calcium and phosphate levels in the blood.

Hormones Secreted by the Thyroid Gland

As an endocrine gland, the thyroid produces and releases the following hormones:

        Thyroxine (T4)
T4 is the primary hormone produced by the thyroid gland. Although it is secreted in large quantities, it has relatively low metabolic activity. In peripheral tissues, T4 is converted into the more active hormone T3 through a process known as deiodination.

        Triiodothyronine (T3)
T3 is produced in smaller amounts by the thyroid gland but has a much greater biological effect on metabolism compared to T4. It is the most metabolically active thyroid hormone.

        Reverse triiodothyronine (rT3)
Reverse T3 is produced in very small quantities. It is an inactive form of T3 and counteracts the metabolic effects of active T3.

        Calcitonin
Calcitonin is secreted by parafollicular cells and helps regulate calcium levels in the blood by opposing the action of parathyroid hormone.

Role of Iodine in Thyroid Hormone Synthesis

Iodine is essential for the synthesis of thyroid hormones. It is obtained through diet, most commonly from iodized salt and drinking water.

The thyroid gland actively traps iodine from the bloodstream and incorporates it into thyroid hormones. Both iodine deficiency and iodine excess can disrupt normal thyroid hormone production and lead to thyroid dysfunction.

Physiological Effects of Thyroid Hormones

Thyroid hormones influence multiple systems in the body, including:

        Regulation of metabolism and energy utilization

        Control of heart rate

        Regulation of breathing

        Digestive activity

        Maintenance of body temperature

        Brain development and cognitive function

        Muscle function and strength

        Mental activity and alertness

        Skin and bone maintenance

        Regulation of menstrual cycles

        Maintenance of fertility

Because of these widespread effects, abnormalities in thyroid hormone levels can impact nearly every organ system.

What Other Organs and Glands Interact with the Thyroid?

The endocrine system functions as an integrated network of glands and hormones rather than isolated units. Many endocrine glands depend on signals from other glands to initiate or regulate hormone secretion. In addition, certain hormones can enhance or suppress the activity of other hormones to maintain balance.

The thyroid gland is closely regulated by higher endocrine centers and, in turn, influences multiple organ systems throughout the body.

Hypothalamic–Pituitary–Thyroid (HPT) Axis

The levels of thyroid hormones in the body are controlled through a tightly regulated feedback system involving the hypothalamus, pituitary gland, and thyroid gland.

        The hypothalamus, located at the base of the brain, secretes thyrotropin-releasing hormone (TRH).

        TRH stimulates the anterior pituitary gland to secrete thyroid-stimulating hormone (TSH).

        TSH acts on the thyroid follicular cells, stimulating the synthesis and release of thyroxine (T4) and triiodothyronine (T3), provided adequate iodine is available.

        Circulating T3 and T4 exert negative feedback on both the hypothalamus and pituitary gland, regulating further hormone release.

This axis ensures stable thyroid hormone levels necessary for normal physiological function.

Organ Systems Influenced by Thyroid Hormones

Thyroid hormones affect almost every organ system in the body.

Cardiovascular system
Thyroid hormones regulate cardiac output by influencing heart rate, strength of heart muscle contraction, and overall circulatory dynamics.

Nervous system
Thyroid dysfunction can lead to neurological symptoms. Hypothyroidism is commonly associated with depression, slowed cognition, and neuropathic symptoms such as numbness or tingling. Hyperthyroidism may cause anxiety, irritability, and restlessness.

Digestive system
Thyroid hormones influence gastrointestinal motility. Reduced hormone levels can cause constipation, while excess hormone levels may lead to increased bowel movements or diarrhea.

Reproductive system
Normal thyroid function is essential for reproductive health. Thyroid disorders can result in irregular menstrual cycles, ovulatory dysfunction, and reduced fertility in both men and women.

What Are the Early Warning Signs and Symptoms of Thyroid Problems?

Thyroid disorders can present with a wide range of symptoms, depending on whether the gland is overactive or underactive. However, because the thyroid plays a central role in regulating metabolism, heart rate, and body temperature, certain early warning signs are commonly seen across many thyroid conditions.

Some of the early symptoms that may suggest a thyroid problem include:

        A slow or rapid heart rate, which may be noticed as palpitations or fatigue.

        Unexplained weight gain or weight loss despite no significant change in diet or physical activity.

        Difficulty tolerating cold or heat, such as feeling unusually cold or excessively warm compared to others.

        Mood changes, including depression, low motivation, anxiety, or nervousness.

        Irregular menstrual periods, which may include heavy, scanty, or missed cycles.

These symptoms may develop gradually and are often mistaken for stress, aging, or lifestyle-related issues. If a person experiences one or more of these symptoms persistently, it is important to consult a healthcare provider. A simple blood test to assess thyroid hormone levels can help in early diagnosis and timely management.

Conditions and Disorders of the Thyroid

        Several conditions and disorders can affect the thyroid gland. Thyroid disease is very common. It is estimated that nearly 20 million people in the United States have some form of thyroid disorder. Women are affected more frequently than men and are about five to eight times more likely to be diagnosed with a thyroid condition.

        Thyroid diseases are broadly classified into primary and secondary disorders.

        In primary thyroid disease, the problem originates within the thyroid gland itself. For example, a thyroid nodule that produces excess thyroid hormones leads to primary hyperthyroidism.

        In secondary thyroid disease, the disorder originates outside the thyroid gland, most commonly in the pituitary gland. For instance, a pituitary tumor that secretes excess thyroid-stimulating hormone (TSH) can overstimulate the thyroid, resulting in secondary hyperthyroidism.

Major Thyroid Conditions

The four main conditions that affect the thyroid gland are:

        Hypothyroidism

        Hyperthyroidism

        Goiter

        Thyroid cancer

Hypothyroidism

        Hypothyroidism, also known as underactive thyroid, occurs when the thyroid gland does not produce enough thyroid hormones. As a result, metabolic processes in the body slow down.

        Hypothyroidism is a common condition and affects approximately 10 million people in the United States. It is generally treatable with appropriate medical care.

        Common causes of hypothyroidism include autoimmune disease such as Hashimoto’s thyroiditis, inflammation of the thyroid gland, iodine deficiency, congenital absence or dysfunction of the thyroid gland, excessive treatment for hyperthyroidism, and surgical removal of the thyroid gland.

Hyperthyroidism

        Hyperthyroidism, or overactive thyroid, occurs when the thyroid gland produces excessive amounts of thyroid hormones. This leads to an acceleration of metabolic processes.

        Hyperthyroidism affects approximately 1 in 100 people over the age of 12 in the United States and is also treatable.

        Common causes include Graves’ disease, thyroid nodules, thyroiditis, postpartum thyroiditis, excess iodine intake from diet or medications, excessive treatment for hypothyroidism, and benign tumors of the pituitary gland.

Goiter

        A goiter refers to an enlargement of the thyroid gland. Goiters are relatively common and affect about 5% of the population in the United States.

        The cause of a goiter depends on its type.
Simple goiters develop when the thyroid cannot produce enough hormones, leading the gland to enlarge in an attempt to compensate.
Endemic goiters occur due to iodine deficiency and are uncommon in countries where iodine is added to table salt.
Sporadic goiters have no identifiable cause in most cases, although certain medications such as lithium may contribute.

Thyroid Cancer

        Thyroid cancer is a malignancy that arises from thyroid tissue. Approximately 53,000 new cases of thyroid cancer are diagnosed each year in the United States. Most types of thyroid cancer have a good prognosis when detected early and treated appropriately.

        Thyroid cancer is classified based on the cell type involved.
Papillary thyroid cancer is the most common type, accounting for nearly 80% of cases.
Follicular thyroid cancer represents about 15% of cases.
Medullary thyroid cancer accounts for around 2% and is often associated with genetic mutations.
Anaplastic thyroid cancer is rare, aggressive, and comprises about 2% of cases.

Hypothyroidism vs Hyperthyroidism

Feature Hypothyroidism Hyperthyroidism
Basic defect Deficiency of thyroid hormones Excess of thyroid hormones
Metabolic Rate Decreased basal metabolic rate Increased basal metabolic rate
Common cause (India / world) Iodine deficiency Graves’Disease
Common cause (Iodine sufficient areas) Hashimoto’s Thyroiditis Graves’ Disease
TSH level (primary disease) Increased Decreased
TSH level (secondary disease) Decreased / Normal Increased / Normal
Body weight Weight gain Weight loss despite increased appetite
Appetite Decreased Increased
Heat / cold tolerance Cold intolerance Heat intolerance
Skin Dry, coarse, cold Warm, moist, sweaty
Hair Dry, brittle, hair fall Fine hair, hair thinning
Heart rate Bradycardia Tachycardia
Blood Pressure Diastolic hypertension Systolic hypertension
Cardiac output Decreased Increased
Bowel movements Constipation Diarrhoea
Muscle tone Muscle weakness with slow reflexes Proximal muscle weakness
Reflexes Delayed relaxation Brisk reflexes
CNS effect Depression, lethargy Anxiety, irritability
Menstrual cycle Menorrhagia Oligomenorrhea / Amenorrhea
Fertility Decreased Decreased
Goiter May be present Common
Eye signs Usually absent Exophthalmos (Graves’)
Lipid profile Hypercholesterolemia Reduced cholesterol
Oxygen consumption Decreased Increased
Childhood presentation Cretinism Rare
Adult severe form Myxedema Thyroid storm
First-line screening test Serum TSH Serum TSH

Risk Factors for Developing a Thyroid Condition

        Thyroid conditions are common and can occur at any age. However, certain factors increase the risk of developing a thyroid disorder.

        A family history of thyroid disease increases the likelihood of developing a thyroid condition.

        People with autoimmune disorders have a higher risk of thyroid disease. These conditions include type 1 diabetes, pernicious anemia, primary adrenal insufficiency, Sjögren’s syndrome, Turner syndrome, rheumatoid arthritis, and systemic lupus erythematosus.

        Use of medications that contain high amounts of iodine can affect thyroid function and increase risk.

        Increasing age, especially being over 60 years, raises the risk of thyroid disorders.

        Females are more commonly affected than males.

        A history of previous thyroid disease increases the risk of recurrence.

        Past thyroid surgery, such as thyroidectomy, or exposure to radiation therapy to the neck region also increases the risk of thyroid dysfunction.

Common Tests to Check Thyroid Health

        The most common first-line test to assess thyroid health is a blood test that measures thyroid-stimulating hormone (TSH).

        TSH testing is used as a screening tool for both hypothyroidism and hyperthyroidism.

        In general, the normal reference range for TSH is approximately 0.5 to 5.0 mIU/L. However, normal values may vary depending on the laboratory, age, and physiological conditions such as pregnancy.

        If TSH levels are abnormal, healthcare providers usually measure thyroid hormone levels, including thyroxine (T4) and triiodothyronine (T3), in the blood.

        These tests help determine whether the thyroid gland is underactive or overactive.

        When blood test results suggest structural abnormalities or nodules, imaging studies may be advised.

        Imaging tests include thyroid ultrasound, which evaluates the size and structure of the gland, and thyroid scans, which use small amounts of radioactive material to assess thyroid function and activity.

How Are Thyroid Conditions Treated?

Treatment for thyroid conditions depends on the type of disorder and its severity.

The three main treatment options include medication, surgery, and radiation therapy or chemotherapy.

Medication

        Medications are commonly used to manage both overactive and underactive thyroid conditions.

        Antithyroid medications reduce the ability of the thyroid gland to produce hormones and are primarily used to treat hyperthyroidism.

        Beta-blockers are used to control symptoms of hyperthyroidism, such as rapid heart rate and tremors, but they do not treat the underlying thyroid disorder.

        Radioactive iodine is used to damage thyroid cells, gradually reducing or eliminating thyroid hormone production. It is commonly used to treat hyperthyroidism and certain types of thyroid cancer.

        Thyroid hormone replacement medications are synthetic forms of thyroid hormones used to treat hypothyroidism.

        People who have had their thyroid gland surgically removed or destroyed by radioactive iodine usually need lifelong thyroid hormone replacement therapy.

Surgery

The most common surgical procedure for thyroid disorders is thyroidectomy, which involves removal of the entire thyroid gland.

        Thyroidectomy is a treatment option for several thyroid conditions and is the first-line treatment for most thyroid cancers.

        In some cases, a lobectomy may be performed, where only one lobe of the thyroid gland is removed.

Radiation Therapy and Chemotherapy

        Radiation therapy and chemotherapy are treatment options for certain types of thyroid cancer.

        These therapies work by destroying cancer cells and preventing their growth.

        Most thyroid cancers do not require radiation therapy or chemotherapy due to their favorable prognosis.

Care: How Can I Keep My Thyroid Healthy?

        Maintaining adequate iodine intake is essential for thyroid health, as iodine is required for thyroid hormone production.

        Most people receive sufficient iodine through iodized table salt and fortified foods.

        Dietary sources of iodine include dairy products such as cheese, cow’s milk, and yogurt, as well as eggs.

        Seafood sources of iodine include saltwater fish, shellfish, and seaweed.

        Plant-based sources include soy milk and soy sauce.

        Excess iodine intake should be avoided, as it can also lead to thyroid dysfunction.

        Individuals with concerns about thyroid health should consult a healthcare provider for guidance.

For further Reading:

Hypothyroidism Causes, Symptoms, Ayurvedic Treatment, Remedies 

Thyroid gland – Latest research and news | Nature

Thyroid Gland – Recent articles and discoveries | Springer Nature Link

New insights in thyroid diagnosis and treatment – PMC

Emerging Therapies in Hypothyroidism – PMC

Advances in Thyroid Function Tests: Precision Diagnostics and Clinical Implications – PMC

Advancements in the Management of Endocrine System Disorders and Arrhythmias: A Comprehensive Narrative Review – PMC

WANT TO LOSE WEIGHT SAFELY THIS PREGNANCY?

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WANT TO LOSE WEIGHT SAFELY THIS PREGNANCY?
You can & safely #loseweight during #pregnancy & its not too late to start doing something about it, even if you are in the 3rd trimester.

I get tons and tons of messages on a daily basis from #pregnant women like you who are not happy with how they are feeling about their body. Some have gained a lot of weight because of food aversions, cravings, morning sickness, just being able to eat carbs and not being active much.

They come to me with zero hope and lots of regret and frustration.

If thats you, I’m so glad you are here. I have helped thousands of women turn things around and end up loving their #pregnancybody and controlling #weightgain and even toning up.

Its crazy to think that just THREE workouts a week could make such a huge difference, but it can.

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3 WORKOUTS… are you willing to spend LESS THAN 3 HOURS A WEEK to be able to have a fit and healthy pregnancy that you are proud of and feel confident in?

Its soooo worth it and I would love to help you feel confident and proud in your own skin while pregnant.

Pregnancy is so hard, but you can do things to feel better, look better and prepare your body for an easier and faster labor.

If you need somewhere to start, I have a 21 day Pregnancy jumpstart that may just be what you need.

If you want to control and lessen weight gain safely please know that it’s possible . It’s even possible to safely tone up while pregnant and that’s exactly what I teach you in the challenge.

Most of the ladies that do my programs say they are in better shape while pregnant than ever before.

And that’s what’s possible for you too.

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https://www.fitpregnancyworkouts.com/21-day-pregnancy-challenge

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