Thyroid Health | Tips to Boost Thyroid Function

Your thyroid, a butterfly-shaped gland located at the base of the front of your neck, plays a crucial role in your overall health. Working in tandem with the hypothalamus and pituitary gland, it produces thyroid hormone, which impacts virtually every cell, organ, and system in the body. Think of your thyroid as the power generator for your body, influencing numerous processes and functions. Given its wide-reaching impacts on health, it’s essential to consider thyroid function when supporting overall health and wellness. Let’s take a deeper dive on the thyroid's role, signs of dysfunction, and tips to boost thyroid function.

Understanding the Thyroid

The thyroid gland significantly influences your body’s metabolic processes and overall energy levels. It’s involved in regulating countless functions, from your heart rate to body temperature, digestion, your menstrual cycle, and even your mood and cognitive functions. This is particularly important for women that are anywhere from 5-8 times more likely to experience thyroid issues than men. It's estimated that 1 in 8 women will be impacted by a thyroid condition during their lifetime.

It's also important to note that thyroid dysfunction can still be a major driver of health issues and symptoms even if you were told that your blood labs look "normal". Understanding the signs of thyroid dysfunction, identifying possible root causes, and knowing how to support thyroid health with nutrition and lifestyle strategies is vital.

Signs of Thyroid Dysfunction

Underactive Thyroid (Hypothyroidism)

• Extreme fatigue

• Depression

• Forgetfulness

• Weight gain

• Constipation

• Trouble tolerating cold temperatures

• Joint and muscle pain

• Dry skin and thinning hair

• Heavy or irregular menstrual periods

• Fertility problems

• Slowed heart rate

Overactive Thyroid (Hyperthyroidism)

• Anxiety, irritability, and nervousness

• Hyperactivity and mood swings

• Fatigue and trouble sleeping

• Intolerance to heat

• Muscle weakness

• Diarrhea and persistent thirst

• Frequent need to urinate

• Low libido

Common Root Causes of Thyroid Dysfunction

• Imbalanced blood sugar

• Under-eating

• Nutrient deficiencies (reminder: the thyroid is a heavily energy and nutrient dependent gland!)

• Chronic inflammation

• Gut imbalances

• Stress

• Poor liver health

• Environmental toxins

Nutrition & Lifestyle Tips for Thyroid Health

• Ensure Adequate Caloric Intake

  Under-eating calories or carbohydrates can interfere with normal thyroid function and negatively impact hormone production and conversion. When your body senses a scarcity of energy from food, it conserves resources by down-regulating metabolism.

• Balance Blood Sugar

  Imbalanced blood sugar can negatively affect thyroid function and vice versa. Issues with thyroid function can alter insulin levels and impact how your body uses glucose. Maintaining balanced blood sugar is crucial for reducing stress and inflammation, which are harmful to thyroid health.

• Establish a Consistent Eating Routine

  Aim to eat every 3-5 hours throughout the day, incorporating high-quality proteins, healthy fats, fiber-rich starches, and non-starchy vegetables in your meals.

• Support Your Liver

  Your liver plays an essential role in activating thyroid hormones. Support healthy liver function by incorporating high-quality animal proteins like fish, beef, chicken, eggs, and Greek yogurt. Also, include beneficial plant compounds found in cruciferous vegetables, beets, and turmeric.

• Support Your Gut

  A healthy gut microbiome is crucial for thyroid function, as about 20% of thyroid hormone is converted by gut bacteria. Include sources of probiotics (fermented foods like kimchi, fermented veggies, yogurt with live and active cultures, kombucha, sauerkraut, kefir, and miso) and prebiotics (foods like apples, garlic, onions, jicama, oats, beans, lentils, chia, and flaxseeds).

• Optimize Thyroid-Supportive Micronutrients

  • Selenium: Essential for thyroid hormone production and metabolism. Found in Brazil nuts, seafood, poultry, red meat, eggs, whole grains, and more.

  • Copper: Needed for normal thyroid function. Sources include potatoes, oysters, shiitake mushrooms, crab, cashews, dark chocolate, tofu, and chickpeas.

  • Magnesium: Critical for thyroid health. Found in pumpkin seeds, nuts, and nut butter, chia seeds, dark chocolate, spinach, and avocados.

  • Zinc: Enhances thyroid function. Found in oysters, crab and lobster, beef, chicken, and pumpkin seeds.

  • Vitamin A: Supports thyroid health. Sources include liver and organ meats, beef, fish, dairy, and eggs.

  • B Vitamins: Necessary for thyroid function. Found in high-quality animal proteins.

  • Iodine: Essential for thyroid hormone production. Found in dairy products, seafood, and sea vegetables.

• Daily Routine and Environment

  • Daily walking and creating a hormone-friendly environment

  • Aim for 7-9 hours of sleep each night

  • Engage in positive self-talk and maintain a supportive mindset

  • Reduce exposure to endocrine-disrupting chemicals

  • Prioritize stress reduction outlets and filter your water

Summary

Supporting your thyroid doesn’t require rigid dieting or excessive workouts. Start from where you are today and commit to making small, intentional changes to better support and nourish your body over time. With the right nutrition and lifestyle strategies, you can boost your thyroid function and significantly improve your overall health. Remember, your thyroid health is integral to your overall well-being, and taking stepshere to support it can lead to a profound impact on your life.

For personalized guidance and 1:1 support with identifying and addressing the root causes of thyroid dysfunction, apply to work with our dedicated team of Integrative Functional Registered Dietitians. We are here to help you optimize your thyroid health with tailored nutrition and lifestyle strategies.

Click here to apply and start your journey towards better health today!