5 Ways to Improve Your Thyroid Health
Keep reading to learn more about the important role your thyroid plays in overall health, along with simple ways to support your thyroid with nutrition and lifestyle habits.
First, let’s talk about what your thyroid is:
The thyroid is a small, butterfly-shaped gland located at the front of your neck. The thyroid plays an important role in regulating your metabolism, energy levels, and affecting the overall balance of hormones within the body.
Two of the main hormones produced by the thyroid include Thyroxine (T4) and Triodothyronine (T3). T4 undergoes a transformation within the body converting it to T3. T3 is the active form of the hormone that plays a vital role in metabolism, energy levels, and overall health. When T3 levels become imbalanced, you may notice changes in your energy and experience weight loss resistance, or unexpected weight loss.
The pituitary gland, a small gland in the brain, also helps balance thyroid hormone production. The pituitary gland will produce Thyroid Stimulating Hormone, or TSH, which tells the thyroid to release T4 and T3, ensuring the body receives the thyroid hormones it needs. Note: often times doctors will just order a TSH test to evaluate thyroid health, but it’s important to get a full thyroid panel in order to dig deeper into the different types of thyroid hormones.
In addition to the pituitary gland, several factors that impact the conversion of T4 to T3, include poor nutrition, excess stress, imbalance in gut bacteria, and thyroid disorders.
Thyroid Disorders
Sometimes, the processes that ensure proper thyroid hormone production aren’t functioning in the way they’re are designed to. This can lead to conditions such as Hyperthyroidism, Hypothyroidism, and Hashimoto’s.
- Hyperthyroidism occurs when the thyroid is overactive and produces too many thyroid hormones. Common symptoms of hyperthyroidism include weight loss, increased heart rate, increased bowel movements, shakiness, irritability, and trouble sleeping.
- Hypothyroidism occurs when the thyroid doesn’t produce enough hormones. Common symptoms of hypothyroidism include symptoms like fatigue, weight gain, dry skin, constipation, hoarse voice, and feeling cold frequently. This type of thyroid disorder is what I see most frequently.
- Hashimoto’s is an autoimmune disorder that occurs when the immune system wrongly attacks the cells of the thyroid. In this case, healthy thyroid tissue is damaged and unable to produce adequate amounts of thyroid hormones. This can result in symptoms similar to those of hypothyroidism.
5 Ways to Improve Your Thyroid Health
Now that we’ve discussed what your thyroid is, let’s dive into 5 ways to improve it:
Prioritize Nutrient-Rich Foods
Eating a diet rich in nutrients that fuel your body with adequate energy is necessary for improving or maintaining your thyroid health. There’s certain nutrients that are especially helpful for thyroid health including iron, selenium, zinc, and iodine. Below are some food sources of these nutrients.
Iron
- Meat, poultry, fish
- Eggs
- Beans, peas, lentils
- Spinach and broccoli
- Pumpkin Seeds
Selenium
- Brazil Nuts
- Fish, meat, poultry
- Eggs
- Milk, yogurt, cottage cheese
- Mushrooms
Zinc
- Meat and shellfish
- Legumes
- Cashews, almonds, peanuts
- Whole grains
- Dark chocolate
Iodine
- Fish and shellfish
- Kelp flakes
- Seaweed
- Dairy products
- Eggs
Add in Anti-Inflammatory Foods & Spices
Along with nutrients like iodine and selenium, incorporating anti-inflammatory foods and spices can also help support a healthy thyroid.
Examples of anti-inflammatory food and spices include:
- Berries: raspberries, blackberries, blueberries, strawberries
- Leafy greens like kale and spinach
- Avocados
- Extra-virgin olive oil
- Walnuts and almonds
- Cherries
- Fatty fish like salmon
- Spices like turmeric, ceylon cinnamon, and garlic
Make Stress Management a Priority
Stress can be a huge reason for poor thyroid health. Whether the stress comes from work/home life, the foods you’re eating, or your exercise routine – finding ways to manage it on a daily basis is key.
Some of my favorite ways to support stress in the body include:
- Breathing exercises (try inhaling for the count of 4, hold for the count of 5, and breathe out for the count of 6)
- Meditation (I love the Insight Timer for this!)
- Yoga
- Getting outside
- Making sure you’re eating enough for what your body needs
- Focusing more on strength training vs. cardio
- Reducing screen time before bed
- Walking outside
- Listening to calming music
- Scheduling time for play
Detoxify Your Environment
Reducing your exposure to endocrine-disrupting harsh chemicals can help promote thyroid health. This may sound overwhelming and expensive, but it doesn’t have to be. Here are some simple swaps to help reduce toxin exposure at home:
- Swap plastic food storage containers for glass
- Use a cast-iron skillet or stainless steel cookware instead of non-stick pans
- Replace conventional cleaning products with vinegar and water solutions, or brands like Seventh Generation or Branch Basics
- Swap candles for high-quality essential oils (I love the Eden’s Garden oils)
A great tool to check products is the Environmental Working Group’s Healthy Living app. You can use the app to find products with lower levels of harsh chemicals.
Improve Your ZZZZZ’s
Sleep is such a foundational piece of health – especially for thyroid health. If you’re waking up during the night, or have kids waking up throughout the night (hello mom life), focusing on IMPROVING your sleep quality is key.
Here’s some ideas:
- Avoid screens for at least an hour before bed (or wear blue light blocking glasses)
- Drink an herbal tea like chamomile tea
- Keep your room as dark as possible
- Try meditation or deep breathing exercises before bed
- Avoid a lot of exercise right before bed
- Take magnesium glycinate to help relax the body
- Try caster oil packs (I love the Queen of Thrones brand)
Final Thoughts
By gaining a deeper understanding of thyroid health and implementing these practical tips, you can take the steps needed to support your thyroid health. Whether you have a thyroid disease or are just looking to support your metabolism, balance your hormones, and feel your best – these are great areas to start.
Looking to dig deeper into your thyroid health and get personalized 1:1 support? I’m here for you!
Apply for my 1:1 nutrition coaching program HERE.
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