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Best Foods for Thyroid Health
Your 4 Healthy Headlines
Hey there, welcome to another edition of The Healthy Habits! I hope you're all feeling as healthy and energetic as you aim to be.
If the week has left you a bit drained, don't worry – we're here to help each other stay on track towards our wellness goals.
Todays Healthy Habits:
Your 4 Healthy Headlines
Best Foods for Thyroid Health
The 30 Best Dumbbell Exercises for Building Muscle
4 Healthy Headlines
Best Foods for Thyroid Health
As an endocrinologist, I treat hormonal issues like thyroid disorders, including hypothyroidism and hyperthyroidism. A common question I get is how diet can improve thyroid health. The thyroid gland, which produces essential thyroid hormones, relies on iodine, a mineral that can be deficient in some regions but is usually sufficient in the U.S. However, iodine supplementation is often needed during pregnancy and lactation. To support thyroid function, incorporating selenium (found in Brazil nuts), omega-3 fatty acids (from salmon), antioxidants (like berries), and zinc (present in oysters) into your diet can be beneficial. For personalized advice, consult your doctor and consider your specific needs and any thyroid medications you may be taking.
Healthy Fact of the Day: Did you know that laughing for just 10-15 minutes a day can burn around 40 calories? It’s like a mini workout for your abs and a great way to boost your mood! So, next time you’re feeling stressed, put on a comedy and laugh it off—it’s good for both your body and mind!
Dumbbell exercises are a versatile way to work your entire body, targeting the back, triceps, biceps, shoulders, hamstrings, and glutes. You can customize your workout by adjusting the weight and intensity: lighter weights for HIIT circuits or heavier weights for hypertrophy with techniques like supersets and time under tension. To maximize your results, refer to our rep range guide, which explains the benefits of high reps (15+), low reps (5 or fewer), and moderate reps (8-12) depending on your fitness goals.
Here are some effective dumbbell exercises to add to your routine:
Dumbbell Back Exercises:
Reverse Fly: Stand with feet hip-width apart, hinge at your hips, and extend your arms with palms facing each other. Raise your arms to the sides, forming 90-degree angles, and squeeze your shoulder blades together. Pause, then lower your arms back down.
Woodchop: Stand with feet shoulder-width apart, holding one dumbbell with both hands. Bend your knees slightly and bring the weight to the outside of one thigh. Twist your torso and lift the weight across your body to above your opposite shoulder. Return to the starting position.
Pullover: Lie on your back, holding a dumbbell overhead with both hands. Lower the weight behind your head, bending your elbows slightly, then pull it back over your chest, feeling a stretch in your lats.
Dumbbell Shoulder Exercises:
Lateral Raise: Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing each other. Raise the weights out to your sides until your arms are parallel to the floor, then lower them back down.
Side Plank with Lateral Raise: Lie on your left side with your left forearm on the floor and a dumbbell in your right hand. Raise your hips to form a straight line, then lift the dumbbell until your arm is parallel to the floor. Lower the weight and repeat on the other side.
Incorporate these exercises into your workout to build strength and effectively target various muscle groups.