Thyroid disease affects the functioning of thyroid glands. There are mainly two types of thyroid –

Hypothyroidism- caused by reduced concentration of thyroid hormones.

Hyperthyroidism- caused by increased concentration of thyroid hormones.

Most common indications of thyroid are  – fatigue, low energy, weight gain or loss, inability to tolerate cold, slow or very fast heart rate, dry skin and constipation or diarrhoea depending on what kind of thyroid it is. Many times, in both kind pf thyroid disease, there may be swelling of a part of the neck, which is also known as goitre. It is always better to consult a doctor and discuss the way forward but, know that yoga and meditation can help in relieving a lot of issues associated with thyroid. A busy and stressful lifestyle can be a major contributor to thyroid but it can be managed by indulging in peaceful yoga sessions every day. According to a yoga and meditation expert, “Thyroid can be curbed by practicing Pranayama. One should also take care of their diet and avoid unhealthy eating when suffering from thyroid. Drinking a mixture of coriander seeds soaked in water is a good remedy for managing thyroid.”

Although, the asanas are for both hypo and hyperthyroidism but one should consult a physician for better knowledge. Yoga asanas can only help in coping with the system better and do not form a substitute for medication.

The following are the 6 best asana poses for a healthy thyroid:

1.         SARVANGASANA (Shoulder Stand Pose):

It stimulates thyroid glands and controls thyroxin. In this particular pose, due to the inverted pose, the blood flows from the legs to the head region and helps in mitigating thyroid.

2.         HALASANA (Plough Pose):

This exercise stimulates the abdominal and thyroid glands by providing compression to the neck. It redstre0 stress and fatigue. And also calms the brain. The pose looks like the Indian plough, hence it is called Halasana.

3.         MATSYASANA (Fish Pose):

This pose is like a fish and therefore, it is called the Matsyasana. It stretches the neck and hence stimulating the thyroid glands. This asana provides tender healing suited for the needs of thyroid patients. This pose lowers stress levels and reduces the stiffness of muscles and joints. Thyroid may cause mood swings or depressions, which are relieved, by relaxing the body.

4.         SETUBANDHASANA (Bridge Pose):

The bridge pose stretches the neck to quite an extent and activate the thyroid glands. It calms the brain, reduces anxiety and improves the digestive system. This asana regulates the flow of blood and energy to the heart, the neck and the head.

5.         BHUJANGASANA (Cobra Pose):

In this pose, there is a lot of compressing and stretching which helps in regulating the thyroid glands. The cobra pose helps in improving blood circulation and the flexibility of upper and middle back. It also strengthens the entire back and shoulders, tones the abdomen, expands the chest and reduces stress and fatigue.

6.         SIRSHASANA (Headstand Pose):

This asana is known as king of all yoga asanas. It is one of the finest yoga postures which acts directly on the thyroid glands. It helps in balancing the metabolic functions and bringing wakefulness and alertness in body.

Though the yoga asanas are always natural and there won’t be any side effects but it is always suggested to meet your physician before starting any kind of natural remedy or any physical exercise.

Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your food habits. It’s your choice whether you want to choose a healthy diet for your heart or you want to continue with your old eating routine. Here are 8 tips for healthy heart diet, by which you will have the idea of which foods to eat more and which foods to limit. And once you know this, you will be on your way toward a heart-healthy diet.

• MANAGE YOUR PORTION SIZE

How much the quantity is as important as what you eat. Overloading your plate, taking again and eating so much that you feel stuffed can lead to eating more calories. Quantities served in restaurants are often more than anyone needs.

Use of a small bowl or plate can help in controlling the portions. One can eat larger portions of low- calorie, nutrient-rich foods, such as fruits, vegetables, or smaller portions of high – calorie, high – sodium foods, such as refined, processed or fast foods. The strategy shapes up the diet as well as the heart and waistline.

Keeping the track of the number of servings and the portions can help a lot. A serving size can vary from one food to another. Common measurements are cups, ounces or pieces.

• INCREASE INTAKE OF FRUITS AND VEGETABLES

Vegetables and fruits are low in calories and are good sources of vitamins and minerals. They are also rich in dietary fibre. Like plants and plant-based foods, these contains substances that helps in prevention of cardiovascular disease. Intake of more fruits and vegetables may help you cut back on higher calorie foods like meat, cheese and snack foods.

Choose menu which includes fruits and vegetables as main ingredients such as fruit salads and vegetable stir-fry. Keep vegetables and fruits washed and chopped in your refrigerator for quick snack.

• CHOOSE WHOLE GRAINS

Whole grain products such as whole wheat flour, whole wheat bread, high fibre cereals, etc. are rich in fibres and other nutrients that play an important role in regulating blood pressure and heart health.

Increasing the amount whole grain foods in heart healthy diet by making simple substitution of refined grain products is a good option.

• AVOID UNHEALTHY FATS

Limiting the amount of saturated and trans fats is an important step to reduce blood cholesterol and lower the risk of coronary artery disease. High level of blood cholesterol leads to plaques in arteries, called artherosclerosis, which leads to increased risk of heart attack and stroke.

One should choose fats like nuts, seeds, avocados, canola oil, olive oil, vegetable and nut oils and limit the intake of butter, bacon fat, gravy, cream sauce and nondairy creamers.

• INTAKE LOW FAT PROTIEN SOURCES

Lean meat, poultry and fish, low – fat dairy products are some of the best examples of protein sources. One should be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is a good alternative to fatty meats. Beans, peas and lentils are also good sources of proteins with low fat and low cholesterol. Proteins to be chosen are eggs, fish, skinless poultry, legumes, soybeans and lean ground meats. And proteins to be avoided are bacon, fried or breaded meats, hot dogs and sausages, etc.

• REDUCE THE SODIUM INTAKE

Intake of high level of sodium can contribute to high blood pressure, which is a risk factor for cardiovascular disease. This is an important part of a heart – healthy diet.

Though reducing the amount of salt during cooking or the one you add while eating is a good option, but most of the sodium intake is through the processed or canned foods. Eating freshly cooked foods is always a best option.

• PLAN IN ADVANCE

Now, when you know the above strategies it’s time to plan the menu in advance. Create daily menus using the strategies mentioned above. Include vegetables, fruits and whole grains in the meals and the snacks. Pay attention to the portion and add varieties to the menu.

• PLAN OCCASIONAL TREATS

Sometimes a chocolate or a handful of potato chips is also required. But don’t make this an excuse for giving up on your heart – healthy dietary plan. The most important thing is you eat healthy foods most of the time.

Incorporating these eight tips into your life, will be very helpful if once you start enjoying and accepting it. One can plan it with few simple substitutions.