Natural Support for your Thyroid
Natural Support for your Thyroid
Introduction
If you have a thyroid condition, it is important to address the underlying cause and support your body's natural ability to manage the condition. The thyroid gland is an important organ of the endocrine system. It is located in front of your throat, just below your Adam’s apple. The thyroid gland produces hormones that control many functions in your body. When your body produces too much thyroid hormone (hyperthyroidism) or not enough thyroid hormone (hypothyroidism) a whole host of symptoms can ensue. There are a number of natural remedies for hypothyroidism and hyperthyroidism, but when it comes to thyroid support it is definitely not one-size-fits-all! What works for one person might not work for another.
The most common cause of hypothyroidism, a condition when the thyroid gland does not produce enough thyroid hormone, is an autoimmune disease called Hashimoto's thyroiditis. The symptoms of hypothyroidism include fatigue, weight gain, dry skin and hair loss.
The most common cause of hyperthyroidism, a condition that occurs when the thyroid gland produces too much thyroid hormone, is an autoimmune condition called Graves' disease. The symptoms of hyperthyroidism include anxiety, palpitations and rapid heartbeat.
Eat a balanced diet.
As with any other health condition, the best way to support your thyroid is by eating a balanced diet that is full of whole foods. A healthy meal plan should include:
A variety of fruits and vegetables (at least five portions per day)
Adequate carbohydrate intake to support optimal thyroid function
Adequate protein at each meal such as lean ed meat, chicken or fish, dairy products
Saturated fats consumed in moderation, as high fat diets can lower T4 production. Avoid large quantities of polyunsaturated fats, and strictly avoid trans fats.
Certain vitamins and minerals can also be important for thyroid health - these include:
Iodine - found in seafood, dairy products and salt.
Selenium - found in Brazil nuts
Tyrosine - an amino acid found in high protein foods such as meat, fish, eggs, dairy products
Avoid junk food, and eat plenty of fresh vegetables and fruit.
Limit consumption of junk food and candy, and instead eat plenty of fresh vegetables and fruit. Some examples of thyroid-supporting vegetables are broccoli, cauliflower and carrots. Some types of fruits that may benefit a sluggish thyroid are berries (strawberries, blueberries or raspberries).
Avoid any foods you know are problematic for YOUR body.
You should also avoid any foods you know are problematic for YOUR body. For example, if you have a history of an overactive thyroid, avoid iodine-rich foods such as kelp and sea vegetables. If you have a history of thyroid disease, avoid soy products (even organic ones). Also be aware that some people experience bloating, cramping or fluid retention from particular foods - this can indicate a food intolerance, and they should avoid that food.
Ensure you are getting adequate protein, including meat, fish and dairy.
Protein is an essential nutrient for your thyroid. The hormone thyroxine is made from the amino acids tyrosine and iodine, which are found in meat, fish, eggs and dairy products. In addition to being a key component of the body's structure and function (including muscle), protein also helps regulate metabolism by supporting thyroid hormone synthesis.
Drink coffee in moderation. Avoid soft drinks and alcohol.
Coffee is a stimulant and can leave you feeling more energetic, but it can also make you jittery and anxious especially if you drink it on an empty stomach. If you choose to drink coffee, ensure it is high-quality coffee, consumed with lots of milk or with a meal.
Avoid soft drinks as they contain artificial sweeteners, preservatives, and additives that can be harmful for your body. Alcohol impairs liver function which interferes with thyroid hormone metabolism in the body.
Get enough sleep each night.
It's a good idea to get at least seven hours of sleep each night. You need this time to rest and recover from the day's activities, so that you can feel refreshed and energized when you wake up in the morning. Getting less sleep than this can leave your brain fatigued and not functioning optimally, and also means your body's natural healing and recovery processes won't be working as well as they should.
If you're having trouble falling asleep, try taking a warm bath or shower before bedtime, listening to soothing music or reading something that interests you until just before lights out. It's best not to use electronic devices because they emit bright blue light and electromagnetic energy that can interfere with your brain getting into those helpful.
It's best to avoid caffeine after lunchtime too; Caffeine can disrupt circadian rhythms in people who are sensitive to the chemical's effects, largely because it stimulates hormones that help regulate release of other body chemicals based on environmental cues like sunlight exposure.
Exercise regularly, and avoid high-impact aerobic activities that can overstimulate stress hormone production and cause you to gain weight.
Regular exercise can help increase energy levels by improving your body’s ability to make ATP. However it’s important for your exercise to be suitable for you - exercise that is too intense or strenuous for you can have negative effects, by creating an inflammatory response and cascade of unhelpful stress responses. Exercise is stressful on your body, and it’s your recovery in the 24-48 hours after exercise that converts the stress into positive effects in your body. If exercise has depleted your resources, and you are not able to recover well from the exercise, it will have a negative effect on your health and can cause you to gain weight, even if you're eating healthy foods and limiting calories. Other signs of over-exercise include fatigue, low mood, migraines, chest pain, low body temperature - if you experience any of these symptoms after exercise you may be unintnetionally over-doing it.
To keep exercising fun, try low-impact activities such as walking or swimming instead of running on a treadmill or riding an exercise bike. You'll still get the benefits of increased circulation while keeping your heart rate at a safe level for optimal health! Try to spend most of your time in Zone 1 or Zone 2 cardio (50-70% of your max HR), or if you’re lifting weights, leave 3-5 minutes between sets of heavy weights to give your body time to recover.
Avoid chronic stress.
Stress is a major cause of thyroid issues. Stress can cause weight gain, fatigue, depression and anxiety. It's also been shown to increase the risk of heart disease and diabetes. Chronic stress can lead to insomnia as well as irritability and mood swings. Many people can be experiencing chronic stress, but may label it as something else: being “super busy”, or feeling “overwhelmed”, or regularly needing a glass or two of wine in the evenings to decompress, or just being “in need of a good holiday”. Whether we call it stress, or call it something else, it can have serious effects on your health.
When you're feeling stressed, overwhelmed or anxious, try these tips:
Take a break from work and go outside for some fresh air (or just look at pictures of nature).
Find something soothing to do like reading a book or listening to music--something that takes your mind off things that are stressing you out!
Practice relaxation techniques such as yoga, meditation and deep breathing exercises for 20 minutes several times a day to reduce stress levels naturally. This can help increase energy levels by reducing cortisol levels in your blood stream which decreases the chance of weight gain on top of thyroid issues!
Supplements that can help your thyroid function.
Iodine is a mineral that your body needs to produce thyroid hormone. If you don’t get enough iodine in your diet, your thyroid can’t make enough Thyroxine (T4) and triiodothyronine (T3) —the thyroid hormones that control metabolism. The best sources of iodine is seafood, specifically sea vegetables such as kelp or nori, and sea salt.
Tyrosine is an amino acid that is necessary for the production of thyroid hormones. Thyroxine (T4) and triiodothyronine (T3) are two hormones that are synthesized in the thyroid gland from tyrosine and iodine. Tyrosine is the precursor to thyroglobulin, a protein that is stored in the thyroid gland and used in the production of T4 and T3. Without sufficient levels of tyrosine, the thyroid gland is not able to produce enough thyroid hormones, leading to hypothyroidism. Tyrosine can be obtained from a variety of food sources, including meat, dairy, eggs, and some plant-based foods like soy products and almonds.
Selenium is a mineral that’s important for thyroid function. It helps prevent the buildup of hydrogen peroxide, which can hinder your thyroid’s ability to function properly. Supplementing with selenium is known to help reduce thyroid antibodies. Selenium is found in Brazil nuts and seafood such as shrimp, crab and mackerel.
Zinc is important for the activation of thyroid hormone from the inactive form T4 to the active potent form T3. It also helps prevent the buildup of hydrogen peroxide, which can hinder your thyroid’s ability to function properly. Zinc is found in beef, chicken, turkey and pork.
Magnesium is a mineral that plays an important role in the production of thyroid hormones. It also helps relax muscles and nerves, which can help reduce stress and anxiety. Magnesium is found in green leafy vegetables such as spinach, Swiss chard and kale; legumes such as soybeans; seeds such as pumpkin seeds; nuts such as almonds, cashews and walnuts; potatoes with their skins on and bananas.
Iron is a mineral that helps in the conversion of thyroid hormone from the inactive to the active form. It also supports detoxification and helps prevent the buildup of hydrogen peroxide, which can hinder your thyroid’s ability to function properly.
B Vitamins such as B2, B3, B6, and B12 are essential for the production of thyroid hormones. Additionally, they are involved in the metabolism of carbohydrates, fats, and proteins, which are necessary for overall energy production and maintaining a healthy weight. B vitamins can help improve energy levels, mood, and overall well-being. You can get b vitamins in meat, dairy, whole grains, fruit and vegetables.
Calcium is a mineral that we know mostly in relationship to strong bones and teeth. The thyroid gland regulates how calcium is absorbed into bones and teeth by secreting a hormone called calcitonin. Calcium plays an important role in regulating muscle contractions, and calming the nervous system, and can be a helpful supplement for those suffering from hyperthyroidism, heart palpitations and anxiety. It can interfere with absorption of thyroid hormone so it's important to take calcium supplements at least 4 hours away from any thyroid medication. Calcium is found in dairy products such as milk, cheese and yogurt, home cooked bone broth, eggshells, oyster shell, and any fish where bones are eaten such as whitebait, sardines etc.
Acetyl-l-carnitine is known to be a natural antagonist of thyroid hormone and can be helpful for those who are experiencing hyperthyroidism and thyroid storm. It helps with energy production and can be helpful if you are experiencing fatigue. It is naturally found in animal products, such as meat, fish, eggs, and milk.
Taurine can be helpful for reducing the impacts of the symptoms of thyroid conditions. Taurine helps to improve insulin sensitivity, helps with bile acid production and can support gall bladder function, and supports detoxification with its role in glutathione production. Taurine can help to calm the nervous system, and help to balance fluid regulation, and can help to improve iron absorption. It is found in meat, fish, eggs, dairy products, brewer’s yeast and some energy drinks. It can be synthesized in the body from cysteine - which is present in turkey, sunflower seeds and oats.
Conclusion
In conclusion, supporting your thyroid naturally involves a balanced diet that includes whole foods, avoiding problematic foods for your body, getting adequate protein, and limiting caffeine, soft drinks, and alcohol. It is also important to get enough sleep, exercise regularly with low-impact activities, and manage chronic stress. Additionally, taking supplements such as iodine, selenium, tyrosine, magnesium and others may help support thyroid function. It is important to seek guidance from your healthcare provider if you are unsure how these dietary and lifestyle changes might impact you, as every individual's needs are unique. With the right approach, you can support your thyroid health and improve your overall well-being with these strategies.