How to Naturally Support Your Thyroid for Balanced Hormones

A healthy thyroid is essential for keeping our hormones balanced and promoting overall well-being. This small, butterfly-shaped gland has a big job: it regulates metabolism, energy levels, and even mood. When the thyroid doesn't function well, it can lead to problems like weight gain, fatigue, and mood swings. In this blog post, we will look at natural ways to support your thyroid health for better hormonal balance.

Understanding Thyroid Health

Thyroid health is crucial for achieving hormonal balance, yet it often gets overlooked. The thyroid releases important hormones like thyroxine (T4) and triiodothyronine (T3), which help control a wide range of bodily functions. When the thyroid is underactive (hypothyroidism) or overactive (hyperthyroidism), it can disrupt this balance, resulting in symptoms such as weight fluctuations, menstrual irregularities, and changes in cognitive function.

Recognizing thyroid problems is the first step in supporting its health. Common symptoms include:

• Extreme fatigue

• Significant weight gain or loss

• Hair loss

• Sensitivity to hot or cold temperatures

  
  

If you notice these signs, it may be time to take action.

Nutrition for Thyroid Health

Your diet plays a key role in maintaining thyroid health. Certain nutrients are particularly important for the production of thyroid hormones.

Iodine

Iodine is crucial for producing thyroid hormones. Good sources of iodine include eggs, wild-caught seafood, dairy, and even some fruits and vegetables. For example, a cup of cooked seaweed can contain over 2000% of the daily recommended iodine intake.

While including iodine-rich foods can support thyroid function, don't go overboard. Excessive iodine can actually harm thyroid health.

Selenium

Selenium is essential for converting T4 into T3, the active form of the hormone. Foods rich in selenium include:

• Brazil nuts (just 1 to 2 nuts provide enough selenium for your daily needs)

• Tuna

• Eggs

• Poultry

• Mushrooms

• Oysters

  
  

Adding these foods to your meals helps ensure your thyroid gets the support it needs.

Zinc

Zinc is another important mineral that supports thyroid hormone production. Foods that are high in zinc include:

• Oysters

• Red meat

• Poultry

• Eggs

• Chickpeas

• Dairy

  
  

Incorporating a variety of these foods can help maintain a balanced thyroid and hormones.

Get Enough Protein

A protein-deficient diet can suppress the thyroid gland, which can lead to hypothyroidism. Symptoms of hypothyroidism include fatigue, weight gain, depression, anxiety, and cold hands and feet. The body needs protein, minerals, and vitamin B3 to produce enough thyroid hormone (found in animal protein).

At each meal, women should aim for at least 20-30g of protein and men should aim for at least 40-50g of protein. This should include mostly animal protein.

Lifestyle Practices to Support Thyroid Health

Making simple changes in your daily routine can positively impact your thyroid health.

Reduce Toxic Load

Limit exposure to toxins by switching from plastic to glass, using a water filter, air filter and avoiding chemicals and synthetic fragrances in perfumes, candles, cleaning supplies and personal care products.

Stress Management

Chronic stress can negatively affect the thyroid. Finding effective ways to manage stress is important. Practices such as mindfulness meditation, yoga, and deep-breathing exercises can help reduce stress and, in turn, improve thyroid function. Studies show that regular meditation can lower cortisol levels, a stress hormone that can disrupt thyroid balance.

Sleep Hygiene

Quality sleep is vital for hormone regulation. Aim for 7 to 9 hours of sleep each night. To improve your sleep:

• Establish a consistent sleep schedule.

• Create a calming bedtime routine that may include reading or gentle stretching.

• Ensure your bedroom is dark and quiet.

  
  

Good sleep can significantly enhance thyroid function and overall health.

Strength Training

Strength training is particularly important when you have an underactive thyroid because muscle mass will help your slowed-down metabolism burn more calories. Make sure you're getting enough protein to help you build that muscle, too. Strength or resistance training has also been shown effective in improving muscle function and body composition in patients with hyperthyroidism.

Regular Health Check-ups

Regular thyroid screenings are essential, especially if you have a family history of thyroid issues or are experiencing symptoms related to thyroid dysfunction. Blood tests can measure levels of TSH (thyroid-stimulating hormone), which provides important insight into your thyroid health. It is recommended to get a full thyroid panel that includes TSH, T3, T4, free T3, free T4, and TPO antibodies.

Early Intervention

If any imbalances are found during a check-up, addressing them early can lead to more effective treatment. Talk with your healthcare provider about your symptoms so you can create personalized strategies for support. However, it is important to note that most providers will not treat symptoms if your lab values are normal. That is why it is a great idea to work with a functional nutritionist or holistic health provider that will look for optimal lab values and address the subclinical signs and symptoms.

Taking Charge of Your Thyroid Health

Supporting your thyroid health is fundamental for achieving balanced hormones and improving your overall well-being. By making nutritional changes, adapting your lifestyle, and incorporating natural supplements, you can take proactive steps toward a healthy thyroid.

Recognize the signs of hormonal imbalances, prioritize nutrient-rich foods, manage stress effectively, ensure adequate sleep, and stay active. Always consult with a healthcare professional before making major changes or trying new supplements.