The thyroid gland, an unsung hero of our bodies, plays a pivotal role in regulating our metabolism, growth, heart rate, and the functionality of various organs. An under-performing thyroid can lead to weight management issues, decreased productivity, and other health complications. Hence, learning how to improve thyroid health is crucial. In this guide, we will explore natural methods to enhance thyroid function, dietary recommendations, potential causes of thyroid dysfunction, and the importance of thyroid testing.
A Closer Look at Thyroid Function
The vitality of our thyroid relies heavily on its access to a variety of nutrients necessary for hormone production. Identifying and addressing any hindrances to these chemical processes is a key step in improving thyroid health.
Ensuring Adequate Iodine Intake
Iodine is integral to the production of thyroid hormones T3 and T4, and the thyroid-stimulating hormone (TSH). Thyroid cells absorb iodine and combine it with the amino acid tyrosine to produce these critical hormones. If iodine deficiency is present, hormone production may falter, leading to impaired thyroid function. As our bodies cannot produce iodine, we rely on dietary sources and supplements. A diet rich in seafood, sea vegetables, and animal-based protein can help maintain healthy iodine levels.
Incorporating Selenium-Rich Foods
Selenium, another micronutrient vital to thyroid health, aids in the thyroid's role in antioxidant systems. Thyroid cells help catalyze reactive oxygen species (ROS), preventing cell damage. Selenium can be found in animal-based proteins, certain nuts, and seafood. However, if you have hypothyroidism and low iodine levels, consult a doctor before increasing your selenium intake, as incompatible supplementation may exacerbate the condition.
Boosting Probiotic Intake
Probiotics, or "good bacteria", found in foods like yogurt and fermented foods, have been linked with improved thyroid health in clinical studies. A flourishing gut microbiota can positively affect thyroid function by facilitating the absorption of key thyroid nutrients like iodine, selenium, and zinc.
Reducing Sugar Consumption
Elevated blood sugar levels not only increase the risk of diabetes but also thyroid problems. High blood sugar prompts the pancreas to release more insulin, which regulates glucose. Too much insulin may trigger thyroid tissue hyperplasia, leading to nodule formation and thyroid gland enlargement. Therefore, reducing intake of sugary foods and beverages can contribute to improved thyroid health.
Regular Exercise
Consistent physical activity boosts metabolism and requires more energy, prompting the conversion of stored fats to create additional energy. The thyroid gland produces more hormones to regulate this metabolic process, making regular exercise an excellent natural treatment for underactive thyroid glands.
Managing Stress
Stress can significantly impact thyroid health by increasing the cortisol level produced by the adrenal glands, leading to slower metabolism and a drop in T3 and T4 levels. Effective stress management techniques such as, sufficient sleep, and a healthy diet can help your thyroid function optimally.
Foods That Boost Thyroid Health
A diet plan that includes foods high in micronutrients can increase activity in your thyroid gland. Here are some foods that can be beneficial for those with hypothyroidism:
- Iodine-rich Foods - Eggs, Squid, Iodized salt, Cranberries, Organ meat, Dairy products (milk and cheese), Seaweed (nori, wakame, kombu), Fish (cod, tuna, sardines, halibut, salmon), Shellfish (oyster, scallops, crabs, shrimps)
- Selenium-rich Foods - Spinach, Bananas, Cashews, Brazil nuts, Brown rice, Mushrooms, Poultry meat, Fortified foods, Sunflower seeds, Beans, and lentils
- Foods with Probiotics - Kefir, Yogurt, Pickles, Kombucha, Sauerkraut, Sourdough bread
However, certain foods may impede hormone absorption and should be avoided or consumed in moderation:
- Cassava
- Caffeinated drinks
- Alcoholic beverages
- Fried and processed foods
- Foods with gluten (wheat, rye, barley)
- Soy-based foods (soy sauce, edamame, miso, tofu)
- Cruciferous vegetables (cauliflower, broccoli, kale, cabbage)
Understanding Thyroid Dysfunction Causes
The thyroid gland, part of the endocrine system, is responsible for producing and regulating the hormones thyroxine (T4) and triiodothyronine (T3), which manage energy conversion, mood, body temperature, bone health, and more. Factors like nutrition, insulin resistance, goiter, and autoimmune diseases like Hashimoto’s thyroiditis and Graves disease typically cause low T4 and T3 production, leading to hypothyroidism.
Thyroid-stimulating hormone (TSH), released by the brain’s anterior pituitary gland, regulates the production of T4 and T3. Abnormal levels of this hormone can be checked through a TSH blood test. When thyroid hormones fall short, the brain releases more TSH to alert the thyroid gland and vice versa. High TSH is often associated with hypothyroidism, while low TSH is linked with hyperthyroidism.
Importance of Thyroid Testing
To assess thyroid health and related issues, a thyroid profile blood test to check thyroid hormones and TSH levels is recommended. Deviations from the normal range should prompt a consultation with a doctor. The normal ranges for these hormones are as follows:
- Total T3 – 60-180 ng/dL
- Total T4 – 5 to 12 μg/dL
- TSH – 0.5 to 5 mIU/L
Frequently Asked Questions
What vitamins help with the thyroid?
Vitamin B12 aids in producing thyroid hormones T3 and T4 by increasing metabolism, maintaining the healthy production of red blood cells (RBCs), and boosting nervous system health. Taking vitamin B12 supplements is safe if you’re also taking medication for hypothyroidism, as they don’t interact. However, consult your doctor first. It’s common for people with thyroid disease to also develop vitamin b12 deficiency, making a vitamin-b12 blood test advisable.
What are natural remedies for hypothyroidism?
In addition to the six ways to improve thyroid function discussed above, other natural hypothyroidism remedies, such as adopting a gluten-free diet, can be considered. By limiting gluten, intestinal absorption can remain optimal, allowing iodine to reach the thyroid gland unhindered.
Is decaf coffee OK for hypothyroidism?
Even decaf coffee can block the absorption of levothyroxine, a medication used to treat hypothyroidism, causing it to pass through the digestive system and be expelled from the body.
Takeaway
Maintaining thyroid health demands as much attention as other vital organs like the heart and brain. By taking the actions discussed above, you can naturally improve your thyroid function. Regular health checkups are also recommended to detect any underlying health conditions that might affect your thyroid functions, such as autoimmune diseases.
