Hi, I am 24 years old and 68 kgs. I am having thyroid problem becoz of this I am gaining weight. I couldn't wake up in the morning Can you suggest me how to avoid sleep in the morning so that I can do exercise in the morning
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Dear lybrate-user, The right Way to reduce weight is making a balance in your diet and exercises both. Maintain your calorie intake to maximum of 1500/day and try to burn 500 calories per day through exercise The ratio of carbohydrates, protein and fat of the total diet should be: Carbohydrates -50% Protein-40% Fat-10% ?For thyroid patient no soya and its products. Cruciferous vegetables (cauliflower, cabbage, Brussels sprout and broccoli) are to be taken in limited quantity and not be consumed raw (steamed or cooked only).
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Please sleep for 6 to 7 hours. Fix your time to go to bed at any cost by watch. Once schedule is fixed, you will automatically wake-up on time without alarm. Have your dinner 3 hours before going to bed. Do not watch television after dinner, rather have a small (15 to 20 min) walk. When you do morning excercise do not over stress. Mild excercise. Morning brisk walk is better then treadmill. Swimming or cycling (actual cycle) is even better. In food have fruits in breakfast and more green vegetables in lunch or dinner. Have abundant water throughout the day but not during the meal or till 3 hours after meal. Also avoid water from 1 to 2 hour before bed time.
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Don't test in the afternoon. Exercise atleast for 40 minutes in the evening/cardio/weights. This will tire you out Go to bed by 10.30 to 11pm Wake up in the morning by 6 pm. 7 hrs complete sleep. Exercise in the morning �am outlining� food you should avoid or restrict in Hypothyroidism. It's important� you maintain� your body weight exercise regularly. Weight gain increases thyroid hormone requirements.� Avoid cruciferous�� group of veggies� like cabbage and broccoli. Avoid soya bean in all forms. No soya, nugget, chunk, tofu or milk. Limit their intake: Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy. Cooking the vegetables can reduce the effect that cruciferous vegetables have on the thyroid gland. Limiting your intake to 5 ounces a day appears to have no adverse effect on thyroid function. Decrease gluten� intake from processed� food. Always try whole grain varieties of cereals which is rich in fibres and help improve� bowels (Take your thyroid replacement� medicine several hours before or several hours after food rich in fibres. Otherwise problem� with absorption� of hormone. 20 to 35 gram of fibres daily from all sources. Avoid excessive fatty (deep fried) and sugary food as hypothyroidism� causes your metabolism� to slow down &weight gain. Avoid highly salted food, chips, pickles, sauces as they Contain� large amount of sodium. Hypothyroidism� puts you at risk of high BP and excess sodium in salt aggravates Coffee� in excess. And coffee with thyroid hormone� replacement� can prevent absorption.� Alcohol. It is toxic to thyroid gland and prevents� hormone production and absorption. The problems of hypothyroidism� gets better with medicines, diet and exercise.� You will start� Better as the levels of your hormone normalises.� Initially� you need to do the TSH test every 6 weeks till normal TSH then every 3 months Diet /EXERCISE/Medicines/Sleep/meditation: 5 pillars of health needed to live the healthiest Hope this helps.
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