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We love it when our readers suggest a new subject for us to feature in our weekly Newsletter and a couple of months ago we were asked if we could cover the subject of our thyroid gland.
Now, I have to admit my knowledge of our thyroid was very limited. I knew that it could be over-active which could cause weight loss, and if it was under-active it could cause weight gain. My only other memory was one of the dinner ladies at school had a big swelling in her neck called a goitre and that it was connected to her thyroid gland. But a year ago, my knowledge of this important gland suddenly developed into a crash course of learning. This is why…
As I have mentioned in previous Newsletters, my husband Mike was diagnosed with cancer in mid-2023. Of course, this came as a terrible shock to us both and after all the tests and multiple appointments the diagnosis was made, he had Metastatic Malignant Melanoma which in layman’s terms means he had serious skin cancer. As chemotherapy has not proven helpful in treating this type of cancer, Immunotherapy was prescribed as the most appropriate treatment.
Because Mike was already fit with two hour-long sessions at the gym every week, at a healthy weight and was relatively young in his early 60s, the oncologist suggested he would be given a dual dose of two immunotherapy drugs. A few weeks later, in August 2023, the infusion of the drugs commenced and all seemed to be going well. Yes, Mike felt tired after each three-weekly infusion which took several hours to be delivered, but after a few days he bounced back to being pretty well his normal self. And the great news was that soon it was found that the treatment was working. It was actually teaching Mike’s body to fight the cancer cells. Clever stuff indeed.
Then, in early December, three months after starting his treatment, Mike suddenly became ill – he felt really cold and as though all the energy had seeped away from him. He wrapped himself in a blanket on the sofa and looked so pale, constantly falling asleep. I rang our GP surgery and as our GP had been involved from the beginning of investigating Mike’s symptoms, he said to bring him to the surgery immediately.
As soon as our doctor saw him and tested his vitals - BP, oxygen, pulse etc (he did this while Mike fell asleep) he knew there was something very wrong and rang the hospital immediately to get him admitted.
Mike spent the next three nights in the oncology ward on a drip rehydrating him and being given various drugs - including steroid and thyroxine. Almost instantly, he revived and sprang back to his normal self and had a spring in his step when he was discharged four days later.
Thankfully, they discovered that the reason for this happening was because one of the immunotherapy drugs had dramatically affected both Mike’s adrenal and thyroid glands! Serious stuff. He is now on permanent hydrocortisone and thyroxine meds and thankfully, everything is working perfectly again.
So, as you can realise, I suddenly became fascinated in these two vital glands and what they did and what happens if they aren’t working properly. Here is a very basic description:
Adrenal Glands
We have two adrenal glands, one on top of each kidney. These glands are like little power stations that help our body deal with stress and keep active. They release the following hormones:
- Adrenaline: This gives us a burst of energy and makes our heart beat faster when we’re frightened, excited, or in danger, rather like our body's ‘superpower’ during a “fight or flight” situation.
- Cortisol: This helps our body to manage stress, keep our energy levels steady, and fight off sickness.
So, the adrenal glands are like our body’s emergency service!
Thyroid Gland
The thyroid is a butterfly-shaped gland in our neck. It controls how fast or slow things happen in our body, for instance, how quickly we use energy or how warm our body feels. It releases hormones that help it to do all these things:
- It helps our body grow – very important when we are a growing child.
- It helps our brain stay sharp and our heart beat steadily.
- It helps our energy stay balanced, so we don’t feel too tired or too hyper.
- It helps to keep our body at a steady temperature, helping us to stay cool or warm up as needed.
The thyroid is like the thermostat of our body, keeping everything at the right level.
So, put very simply, our Adrenal glands help us deal with stress and give us energy when we need it whilst our Thyroid gland keeps our body running at the right speed. When I understood this, Mike’s situation that led him being admitted to hospital became clear. Because his adrenal glands weren’t working, he had no energy and kept falling asleep and because his thyroid wasn’t functioning properly, he couldn’t get warm and his brain was fuzzy. Thankfully, as soon as they gave him the necessary medication, normal service was resumed.
In Mary’s piece, she explains in greater detail the fascinating intricacies and vital importance of our thyroid gland.
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MOUSSAKA
Serves 4
Per serving: 371 Calories, 10g fat
Prep time 20 mins
Cook Time 1 hour 20 mins
2 medium sized aubergines
450g lean minced lamb or beef
1 medium onion, sliced
2 garlic cloves, crushed
4 tbsp tomato purée
1 tsp mixed dried herbs
1 tsp dried cinnamon
salt and freshly ground black pepper
For the topping
2 eggs
2 level tbsp cornflour
freshly ground black pepper
225ml low-fat natural yogurt
½ tsp ground nutmeg
- Preheat the oven to 180°C, 350°F, Gas Mark 4.
- Cut the aubergines into ¼ inch slices and sprinkle with salt. Leave to drain in a colander for 30 minutes.
- Meanwhile, dry-fry the mince in a non-stick pan until the colour changes. Drain away the fat.
- Add the onion and then dry-fry for 5 minutes. Add the garlic and cook for 2 minutes. Add the tomato purée, herbs, cinnamon and seasoning and simmer for 15 minutes.
- Rinse the aubergine slices in cold water and pat dry with kitchen paper. Lightly grease an ovenproof dish and arrange one layer of aubergine to cover the base. Spread the meat mixture on top and finish with another layer of aubergine.
- To make the topping, beat the eggs, then blend in the cornflour, pepper and whisk in the yogurt.
- Pour the sauce over the aubergines, sprinkle with nutmeg and bake in the pre-heated oven for 1 hour until the top is golden.
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Don't forget, you can download and print a copy of all our recipes if you click on the image to go to the recipe's page on the website.
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Fun, Facts & Fitness from Mary Morris MSc.
When we decide to cover a topic through this Newsletter it is often because it has been requested by one of our loyal and regular readers, and long may that continue. It is a pleasure for Rosemary and I to do some exploring around a topic and hopefully bring you information that is good for us all to know, and in a way that hopefully helps us all to fully understand it.
The subject each week may not always be relevant to each one of you personally, but it may be that you know someone who would benefit from it. Of course, it will always be linked to our desire to know more about how our body works and how we can keep it in the best condition possible as we age.
This week I plan to explore the Thyroid Gland and it has been interesting to discover that, most commonly, issues with it largely affect post-menopausal women and continue to rise in incidence as we get older, so therefore it is highly relevant to our readership. Something else we need to watch out for as we get older!
The Thyroid Gland
 The thyroid gland is a small butterfly-shaped gland in the neck, just in front of the trachea (our windpipe). One of its main functions is to produce hormones that help regulate the body's metabolism, which is the process that turns all the food we eat into energy so we can fulfil all our usual daily activity, including exercise. This puts it quite high on the list for us then, knowing we like to have plenty of energy to exercise every day!
There are two types of thyroid disorders and they are Hypothyroidism (when the gland is under-active) and Hyperthyroidism (when the gland is overactive), and it has been interesting to learn just how prevalent it is in the UK and how best to manage it.
The Underactive Thyroid
The latest statistics show that Hypothyroidism is most prevalent among women over 50 and the symptoms are often confused with those of the menopause and ageing in general, so are therefore often difficult to diagnose. It is caused by the thyroid not producing enough thyroxine for the body's needs and results in the body's cells working slower than normal.
An underactive thyroid often occurs when our immune system, which usually fights infection, attacks the thyroid gland. This damages the gland which means it is not able to make enough of the hormone thyroxine. Symptoms of an underactive thyroid are:
- Tiredness
- Weight gain
- Poor concentration
- Feeling cold
- Depression
Many of these symptoms are the same as for other conditions, so it is important to get tested. It is also very important that an underactive thyroid is diagnosed as soon as possible, as it can cause high cholesterol and clogging of the arteries which may lead to heart problems.
The Overactive Thyroid
Hyperthyroidism on the other hand largely affects women in the 18-24 age group and is caused by too much of the thyroid hormones being released, so the cells in the body work faster leading to a faster heart beat and frequent bowel movements, as all the organs of the body are working faster. Symptoms of an overactive thyroid:
- Weight loss
- Anxiety
- Sore eyes
- Changes in mood
- Heat intolerance
Get Tested!
A blood test measuring our hormone levels is the only accurate way to find out if we have a problem. The test looks at levels of thyroid-stimulating hormone (TSH) and thyroxine in the blood.
Treatment for an underactive thyroid is by taking thyroxine medication, and this will usually involve taking it for the rest of your life. However, it is important to note that with the proper treatment you should be able to lead a normal healthy life and, as you may expect, I was delighted to discover that eating well and exercising regularly is vital once your medication levels are right.
Treatment for an overactive thyroid can be by taking antithyroid drugs to prevent the thyroid making too many hormones or it is possible to have surgery to remove parts or all of the thyroid gland. Beta blockers may also be prescribed to ease some of the symptoms such as palpitations.
Your Diet with Thyroid Disorders
Eating a healthy, balanced diet is key for any thyroid condition. Individuals with an underactive thyroid often experience constipation so it is vital you increase your fibre intake (covered in last week's Newsletter). Plenty of vegetables and fruit, wholegrains, lean meat and fish should feature regularly. There is actually no special diet for those with thyroid disorders but no doubt you will recognise all the recommendations are what we encourage for any healthy eating plan.
Benefits of Exercise for Thyroid Disorders
Once symptoms are under control and hormone levels are normal, (and this can take some time), exercising regularly is not only safe, but essential. The benefits are numerous for all the reasons we might expect:
- Energy levels increase.
- We will sleep better.
- Our mood will improve as those 'feel good' endorphins are released.
- It Increases bone density (Hyperthyroidism can cause bone loss so strength training can recover some of that loss.)
Exercise boosts our metabolism. When we have hypothyroidism, our metabolism takes a nose dive, causing weight gain so exercise will burn extra calories and develop more muscle, vital for helping us burn body fat.
The Best Exercise
When we have thyroid disorders the best exercise depends on our health status. Generally, as long as our hormones are well-controlled, we can participate in all the usual activity that anyone might undertake. If we have not exercised for a long time then the message is always to take it slowly and gently, gradually increasing the intensity of our workouts as our body adapts to it.
- Plenty of walking outside is not only good for our body but also for our mind – improving our mood and relieving stress.
- Strength training is particularly important when we have an underactive thyroid because more muscle will help our slowed-down metabolism burn more calories.
- Yoga and Tai Chi. These types of activities are always a benefit for those living with a long-term health issue.
- Dancing and Aqua-aerobics are fun and sociable too.
Be aware that while exercise can help to relieve symptoms it should not be used as a substitute for medication. It's also important to talk to your healthcare provider if your symptoms aren't improving or getting worse, especially before you start a new exercise programme.
Precautions for Exercising with Hyperthyroidism
The fact that you will have a significantly increased metabolism and heart rate means that too much exercise is to be avoided. Again, take advice from those treating you.
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This Week's Fitness Challenge
- Step it out on your daily 30+ minute walk this week. Look for those inclines and where it’s flatter increase your pace. Remember your Post Walk Stretches every day.
- Continue with (or start from Day 1) the daily Amazing Inch Loss Exercise Plan as the workout videos progress the challenge of the strength exercises each day.
- Select 3 Strength Workouts of your choice.
- If you are not doing the Amazing Inch Loss Exercise Plan workouts (which include stretches) be sure to do the Whole Body Stretch Programme 3 times this week.
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Did you know... 
Moussaka is to Greeks what Lasagne is to Italians!
The dish is common across the Balkans and the Middle East with many local and regional variations. Most versions are based primarily on sautéed aubergine and tomato, usually with minced meat, mostly lamb.
The modern Greek version was created by the French-trained Greek chef Nikolaos Tselementes in the 1920s. His recipe has three layers that are separately cooked before being combined for the final baking: a bottom layer of sliced aubergine sautéed in olive oil; a middle layer of ground lamb lightly cooked with chopped or puréed tomatoes, onion, garlic, and spices (cinnamon, allspice and black pepper); and a top layer of béchamel sauce or savoury custard.
There are variations on this basic recipe, sometimes with no top sauce, sometimes with other vegetables. Such variants may include, in addition to the aubergine slices, sautéed courgette slices, part-fried potato slices, or sautéed mushrooms. There is a vegan version in Tselementes' cookbook, which includes neither meat nor dairy products, just vegetables (ground aubergine is used instead of ground meat), tomato sauce, and bread crumbs.
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And finally...
We have all learned a lot about our thyroid gland this week which further illustrates how remarkable our body is and how we have to work a little harder to keep everything working well as we grow a little older. I love that writing this Newsletter encourages Mary and me to investigate and discover lots of ways we can learn to stay as fit and healthy as possible and pass it on to you, our lovely reader.
Have a great week.
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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