Understanding Your Thyroid and Its Role in Health
The thyroid is a small, butterfly-shaped gland located in your throat. It plays a crucial role in regulating metabolism by producing hormones that control energy, digestion, reproduction, body temperature, cellular growth and repair. The pituitary gland in the brain releases thyroid stimulating hormone (TSH), signaling the thyroid to produce hormones like T4 (thyroxine) and T3 (triiodothyronine). T4 is converted into the active T3 hormone with the help of nutrients like selenium and zinc. T3 travels through the body to regulate metabolism—the rate at which the body functions. When thyroid hormone levels are too high or too low, it disrupts thyroid function, leading to conditions such as hyperthyroidism or hypothyroidism, which can cause symptoms like hair loss, anxiety, “premenstrual syndrome” (“PMS”), poor memory, insomnia, and other reproductive issues. Premenstrual dysphoric disorder (PMDD) is a more severe manifestation of PMS and should be evaluated by a healthcare professional.
Maintaining thyroid health is essential for overall well-being. Keep reading for easy-to-implement lifestyle habits that support thyroid function.
Lifestyle and Nutritional Changes to Support Thyroid Health
Manage Stress
Chronic stress elevates cortisol, which directly impacts thyroid function by suppressing thyroid stimulating hormone (TSH) slowing the conversion of T4 to the active T3 hormone. Research also points to a bidirectional impact on thyroid and stress hormones. Stress management techniques like mindfulness, yoga, and breathwork can help in harmonizing hormone balance.
Optimize Sleep
Disrupted circadian rhythms from artificial lighting can impair thyroid hormone regulation. To support your thyroid and overall hormonal health, aim for daily sunlight exposure, especially in the morning, to help reset your circadian clock. In the evening, establish a bedtime routine that reduces blue light exposure by using dim lighting and limiting screen time. These practices promote restorative sleep and help maintain hormonal balance.
Limit Harmful Exposures
It is crucial to be aware of endocrine-disrupting chemicals (EDCs) in our environment, as they may interfere with hormonal balance and impair thyroid function. To minimize exposure to these harmful substances, consider the following steps:
Reduce Exposure to EDCs:
- Choose Natural Products: Opt for natural, toxin-free cleaning and personal care items. Utilize resources like the EWG Skin Deep Database to identify non-toxic options.
- Select Organic Produce: When possible, choose organic fruits and vegetables. Refer to the Clean 15 and Dirty Dozen lists to prioritize which produce to buy organic.
Minimize Heavy Metal Exposure:
- Address Amalgam Fillings: Mercury from dental amalgam fillings can accumulate in the thyroid and disrupt hormone production. Consult a Naturopathic Doctor to safely manage heavy metal exposure and consider alternatives to amalgam fillings.
- Limit Dietary Mercury: Dietary mercury is primarily consumed in large fish like swordfish, mackerel, tilefish, tuna and shark.
Limit Halogen Exposure:
- Limit Chlorine Exposure: Chlorine can also interfere with iodine uptake. Reduce time spent in chlorinated pools and consider using a chlorine filter for your shower.
- Reduce Bromine Exposure: Found in pesticides, flame retardants, some furniture and clothing, and processed foods. Choose ancient grain flours, such as amaranth, buckwheat, and sorghum, and opt for fermented organic sourdough breads made from untreated grains to avoid bromine exposure from processed flours.
Consider Cold Water Exposure
A great way to support thyroid health is through contrast hydrotherapy, which involves alternating between hot and cold water. Cold exposure may stimulate the conversion of T4 (inactive thyroid hormone) into T3 (active thyroid hormone), improving overall thyroid function and metabolism. Consider incorporating contrast hydrotherapy showers into your daily routine for enhanced thyroid support.
Nourish Your Thyroid with Nutrient-rich Food
A nutrient-rich diet supports the thyroid’s ability to produce hormones effectively. Focus on whole foods and nutrient-dense foods, particularly those high in tyrosine, B vitamins, iodine, selenium, magnesium and zinc, while avoiding processed foods that promote inflammation and strain thyroid function.
Ensuring adequate intake of iodine and the amino acid tyrosine is crucial for the production of thyroxine (T4) by the thyroid gland. An important and most beneficial source of iodine are sea vegetables. It’s advisable to avoid iodine supplements unless recommended by a healthcare professional, as excessive iodine may trigger adverse effects, especially in autoimmune conditions like Hashimoto’s thyroiditis.
Dietary sources of tyrosine encompass meats, fish, eggs, dairy products, certain nuts, and beans. Additionally, minerals such as zinc and selenium support the conversion of T4 to the active T3 hormone. Foods rich in selenium include Brazil nuts, seafood, meat, poultry, and eggs. The best food sources of Zinc are oysters and pumpkin seeds, as well as grass-fed beef, organic chicken, soaked and sprouted legumes, and pumpkin seeds. Incorporating these nutrient-dense foods into a balanced diet supports optimal thyroid function.
The thyroid and gut are closely connected, as the gut microbiome influences thyroid hormone metabolism. Incorporate probiotic-rich foods and dietary fiber to enhance gut health and support thyroid function.
Consistent Activity Supports Thyroid Health
Moderate exercise helps regulate cortisol and modulates T3 and T4 levels. A well-balanced activity plan can enhance energy, mood, and overall thyroid function while avoiding overexertion, which may exacerbate thyroid imbalances.
By adopting the lifestyle habits discussed, you can enhance your thyroid health and overall well-being. For a more personalized approach, consider consulting a licensed ND in your area.
