The thyroid gland is located at the base of the neck and has a shape that vaguely resembles that of a bow tie folded around the lower part of the throat. It is an extremely important gland as it produces thyroxine, a hormone that promotes the balance of metabolism and heartbeat, and also contributes to the growth and development of children. Thyroid imbalances can result in an underactive or overactive thyroid, so learning to support it through healthy eating, exercise, proper rest and a reduction in daily stress levels is essential.
Steps
Part 1 of 3: Eat the Right Foods
Step 1. Understand the connection between nutrition and thyroid functions
The thyroid gland depends on an adequate diet capable of providing it with iodine, selenium and vitamins in order to function properly. Without the right nutritional balance, the thyroid cannot do its job properly.
Find time to prepare your meals. While it's not always easy, putting yourself in the kitchen and encouraging yourself and your family to eat healthier will give you - and give them - a great gift
Step 2. Limit the amount of processed and ready-made foods
Industrial processing tends to enrich foods with sugar, and as a result thyroid problems could worsen. It will take some practice and planning, but the more you can prepare your meals from almost scratch, the better. Using fresh and genuine ingredients that have not been processed preserves most of the vitamins, minerals and other nutrients.
The general rule suggests that if the food is too white, as is the case with refined bread, rice and pasta, it means that it has been over-processed. So go for whole grain bread, pasta and rice
Step 3. Eat more fruits and vegetables
Whenever possible, choose local, seasonal, organic and as fresh as possible products. Don't worry too much about the origins of the vegetables. Any gift from nature is better than nothing, even frozen fruits and vegetables can benefit your health.
Step 4. Limit your meat intake
Try to eat less meat, especially red meat. If you eat it, choose lean cuts of beef (preferably grass-fed, as they have a more natural proportion of omega-3 and omega-6 fats) and skinless poultry.
Make sure the meats you buy come from animals raised without using hormones or antibiotics. Some labels clearly indicate the absence of hormones. If not specified, it has probably been used. Search in the section dedicated to organic meats
Step 5. Increase your fish consumption
Fish is a good quality source of protein and is often packed with beneficial omega-3 fats. It usually has lean meat and is rather simple to cook.
Be cautious in your choice of fish. Mercury-laden fish are harmful to thyroid functions
Step 6. Include legumes in your diet
This variety of foods includes, for example, lentils, rich in vitamins and minerals necessary for the production of thyroid hormone. Legumes are also a good source of protein for anyone who has limited or eliminated meat in their diet.
Step 7. Reduce your sugar intake
To keep blood levels low, opt for complex carbohydrates, such as whole grains. Avoid sugar and its substitutes. Regular refined white sugar is more like an addictive drug than a real food. Try replacing it with more natural ingredients, such as stevia, if you struggle to give up the sweet tooth.
Those with diabetes should have their thyroid checked. Likewise, people with thyroid problems should keep their blood sugar levels under control due to the widespread comorbidity (overlap and reciprocal influence of physical or psychological pathologies) between the two pathologies
Step 8. Get enough iodine
By feeding on moderate amounts of salt and little red meat, you are probably already able to supply your body with the correct amount of iodine. But if you've ditched salt to keep blood pressure in check, ensure your body has a different source of iodine. To function properly, the thyroid gland needs iodine. If necessary, take an effective supplement that contains at least 50% of your daily requirement. Alternatively, you can enrich your diet with some of the following iodine sources:
- Brown algae (kelp, wakame, dulse).
- Fish and seafood.
- Yogurt.
- Milk.
- Egg.
Step 9. Ask your doctor about other supplements
Find out what are the benefits of taking a supplement of zinc and selenium, minerals necessary for the proper functioning of the thyroid. Also inquire about vitamin D3 supplements (2000 units per day). Autoimmune diseases are related to low levels of vitamin D.
Step 10. Drink lots of water
Always ensure proper hydration for your body. Water helps your body function properly and contributes to your overall health.
Part 2 of 3: Exercise and Rest
Step 1. Understand the importance of exercise for proper thyroid function
Exercise every day for 30 minutes. For it to be effective, exercise doesn't have to be rigorous or take place in the gym, 30 minutes of brisk walking will be enough. If you feel you need to step up your exercise regimen, you can increase the speed or length of your walk.
Step 2. Try taking a fitness class
If you struggle to find motivation alone, take advantage of the energy of a group. There are multiple approaches to wellness, including yoga, tai chi and qigong, which are a great choice, both in keeping you active and in protecting your thyroid.
Movement improves circulation, helping the thyroid hormone reach each cell
Step 3. Reduce your stress levels
Identify the sources of stress in your life and work to reduce the negative effects. For the sake of your health, you may have to make difficult decisions about past commitments. Learn some meditation, breathing or visualization techniques.
Step 4. Visualize yourself using the chakra system
Sit quietly and visualize a blue light entering your body in the thyroid area. With each inhalation, the light becomes bluer and brighter. As you exhale it softens slightly. Keep the visualization in your mind for as long as possible, and practice this technique for at least 5 minutes every day.
In the ancient energy system of the chakras, the thyroid gland is located in the fifth chakra (Vishuddha) and is characterized by the blue color
Step 5. Give yourself time to rest
Get enough sleep at night and daily relaxation. The thyroid is very sensitive to stress, therefore it needs to restore itself. Rest and relaxation allow her the necessary time.
Part 3 of 3: Understanding Thyroid Functions
Step 1. Learn about hypothyroidism - or poor thyroid function
Hypothyroidism can be caused by a viral infection, radiation exposure, certain medications, pregnancy, and other rarer causes. Even more frequently, it is a deficiency of iodine in the body that causes it. Hypothyroidism is diagnosed by its symptoms and laboratory tests (e.g. elevated TSH values). Symptoms of poor thyroid function are:
- Fatigue.
- Irregular menstrual cycle.
- Constipation.
- Depression.
- Dry and frizzy hair.
- Hair loss.
- Dry skin.
- Sleep disturbances, usually increased need for sleep.
- Cold intolerance.
- Slow heartbeat.
- Swelling of the thyroid gland (goiter).
- Unexplained weight gain or difficulty losing weight.
Step 2. Learn about hyperthyroidism - or over-functioning of the thyroid
Hyperthyroidism, better known as Graves-Basedow disease, can be caused by the presence of nodules in the thyroid gland, which are small growths in the gland. It is diagnosed by its symptoms and laboratory tests (e.g. low TSH values). If not treated or treated incorrectly, it can cause heart and bone problems and a very serious condition known as a thyroid storm. Symptoms of an overactive thyroid include:
- Rapid heartbeat.
- Accelerated breathing rate.
- Frequent bowel movements with loose stools.
- Thin hair that can tend to fall out.
- Unmotivated weight loss.
- Nervousness, irritability, feeling of high energy.
- Mood swings.
- Heat intolerance.
- Sweating.
- Red skin that may itch.
Step 3. Understand if you need to see a doctor
If your symptoms seem to get worse, or if they persist after 4-6 weeks of natural cures, see your doctor. He will himself advise you on a possible visit with a specialist.
If you have hypothyroidism, you may be prescribed a thyroid hormone replacement (levothyroxine). For hyperthyroidism or Graves-Basedow disease, there are multiple options, including radiation therapy, drugs to inhibit thyroid function, drugs that treat irregular heartbeats (beta blockers), or surgery
Step 4. Continue your wellness practice
Even if you need to take medications, don't overlook a healthy diet, exercise, and rest regime to support proper thyroid function. Also discuss these details with your doctor.
Advice
- The most common form of hypothyroidism is Hashimoto's thyroiditis, an autoimmune disease in which the immune system seems to "get confused" and start destroying its own cells - in this case those of the thyroid. If treated inappropriately or neglected, hypothyroidism can cause heart disease, infertility and obesity, and put you at risk for other autoimmune diseases.
- You may have heard that with hypothyroidism you should avoid foods such as broccoli, cabbage, Brussels sprouts, peaches and pears because they contain goitrogens which reduce the production of T4 (thyroid hormone). Unless you intend to eat a few pounds a day, the benefits of such foods generally outweigh the risks.
- If you want to support thyroid functions with herbs, consult a naturopath or an experienced herbalist. Both will be able to guide you towards the best choice.
- Try using a slow cooker to cook healthy meals with ease. For example, you can cook brown rice, lentils and beans in advance and then freeze them.
- To effectively retain nutrients, cook roasted or steamed vegetables instead of boiling water.
