Reduced thyroid function, or hypothyroidism, can affect energy levels, fertility, mood, weight, libido, and the ability to think clearly; the problems associated with this gland involve all daily activities. In the United States alone, over 20 million people suffer from it, while an estimated 200 million people around the world have the same problem. If your thyroid is underactive, there are a few ways to stimulate it.
Steps
Method 1 of 4: with Power
Step 1. Eat fresh, whole foods
If you have thyroid disorders, you need to set up a healthier and more orderly meal plan. Generally speaking, it means choosing whole foods and not industrially processed; promoting a healthy lifestyle leads to improved thyroid function.
- By following an appropriate diet, rich in whole and unprocessed foods, you can eliminate inflammatory ones, which have a negative impact on the thyroid.
- Many people with gluten gland disorders suffer from gluten sensitivity, so try to limit it or eliminate it entirely from your dishes.
Step 2. Avoid alcohol and stimulants
To promote thyroid health, you should give up alcohol, caffeine and tobacco products, all of which can increase the concentration of the stress hormone, which in turn affects the gland, creating an endocrine imbalance.
If you don't want to completely give up alcohol and caffeine, you should at least limit them for a few weeks, taking them in moderation; There are some studies that claim that black coffee may be beneficial for neurological health
Step 3. Include foods that help your thyroid gland in your diet
There are some foods that can actually improve its functions; if you suffer from any ailments, include certain foods that can support their good functioning. Here are some examples:
- Berries, such as blueberries, strawberries, raspberries, gooseberries, blackberries, and elderberries these fruits are very rich in antioxidants which strengthen the immune system and reduce inflammation.
- Lots of fresh vegetables. Enter a wide variety of different colors, such as green, red, orange, yellow and purple, as well as all the different types, such as leaf, stem, tuber and inflorescence.
- Fish, such as salmon, mackerel, and tuna. These varieties are rich in omega-3 fatty acids which are also present in walnuts, borage and flaxseed oil; omega-3s are important precursors of anti-inflammatory substances that are naturally produced by the body.
- Foods that contain vitamin D. You can eat fish and mushrooms or dairy products fortified with this vitamin; to increase your intake, you should also spend 10-15 minutes in the sun.
- High quality protein. Make sure you consume a portion with each meal; the most suitable foods for this purpose are poultry, beans, eggs, legumes and dried fruit.
Step 4. Increase your intake of nutrients that promote thyroid health
You should increase your consumption of those foods that strengthen it, eat at least one serving every day.
- Include more vitamin A. Foods with a high content of this vitamin are vegetables, such as sweet potatoes, spinach and other dark green leaves, carrots, pumpkins, broccoli, red peppers and zucchini; fruit such as cantaloupe melon, mango and apricots; as well as legumes, meat, liver and fish.
- Tyrosine is an essential amino acid for proper thyroid function and you can find it in turkey and egg whites.
- Selenium helps regulate thyroid production and the greatest concentration of this element is found in Brazil nuts, although it is also present in tuna, mushrooms, beef, sunflower seeds, halibut and soy beans.
- Check your iodine intake. In developed countries, to improve thyroid functions you can supplement its intake by taking iodized salt; however, there is a risk of taking too much, causing chronic autoimmune thyroiditis. Talk to your doctor to find out the correct iodine intake and to find out if you need to regulate your iodine intake.
Step 5. Cut down on foods that suppress gland functions
If you have hypothyroidism, your thyroid gland works slower than normal; some foods, however, can interfere with its functions, suppressing it and aggravating the disorder. Try to limit certain vegetables, such as cabbage, Brussels sprouts, turnips, broccoli and Chinese cabbage; they are all products that impair the absorption of iodine in the thyroid. However, if you still want to eat them, steam them and don't eat them raw.
- It is recommended to limit the amount of peanuts and their butter, as these also affect the absorption of iodine in the body.
- You should also eliminate foods that contain a lot of mercury, such as swordfish, shark, and most tuna.
- In addition to those already mentioned, another fish that interferes with thyroid functions is mackerel.
Method 2 of 4: with Lifestyle Changes
Step 1. Reduce Stress
It has negative effects on the thyroid gland, as it puts excessive strain on the adrenal gland, which is often accompanied by an underactive thyroid; stress also increases cortisol levels, which in turn leads to an imbalance in insulin and appetite levels.
- Emotional tension also prompts people to overeat or replace healthy food with "junk" food, another factor that negatively affects the gland.
- Learn some stress management techniques, such as deep breathing, yoga, or Tai Chi, but you can also do meditation, massage, and get enough sleep.
- Another very effective and beneficial factor is to carve out moments of complete relaxation, without having to think about responsibilities.
Step 2. Do more aerobic activity
Increased exercise improves thyroid function; you should commit to half an hour a day in moderate physical activity for at least five days a week.
- You can walk, swim, use the rowing machine, the elliptical bike, the stepper, or perform any other form of cardio exercise you enjoy; check with your doctor to make sure you have no restrictions on certain activities.
- Start slowly and increase as you find the right pace for you, set reasonable goals based on your situation.
Step 3. Do more strength exercise
This form of activity also favors the proper functioning of the thyroid gland; you should add two or three sessions a week of this type of activity, which also promotes weight loss and reduces stress.
You can use the gym's weight machines or lift free dumbbells; ask your doctor what exercises are right for you
Method 3 of 4: with drugs
Step 1. See your doctor
If you are in a risk category or have symptoms of thyroid dysfunction, go to the doctor and raise your concerns. These diseases are treatable and the results are usually very good; you need to do a blood test, medical examination and describe symptoms.
- Do not postpone a doctor's appointment, remember that the sooner you undergo the examination the better.
- Some medications can interfere with thyroid functions; when you go to the doctor, tell them what you are taking, including supplements and other natural or herbal remedies. If you have been prescribed medications, such as lithium, thioamides, interferon alpha, interleukin-2, cholestyramine, perchlorate, expectorants, aluminum hydroxide and raloxifene, consult them about the risk of thyroid disease.
Step 2. Undergo thyroid replacement therapy
It is a prescription drug treatment to treat hypothyroidism and replaces the normal function of the gland. The most common active ingredient is synthetic T4, which works in the same way as the T4 produced by the body.
This medicine should be taken once daily by mouth, usually in the morning half an hour before breakfast
Step 3. Take a supplement
One way to support proper thyroid function is to take nutritional principles and vitamin supplements that provide the body with the substances it needs to stay healthy. However, do not start such treatment without first talking to an experienced and competent doctor, as the intake of supplements that specifically affect the thyroid must be monitored by a professional.
- You can take supplements of vitamins D, A, B12, zinc, selenium, and omega-3 fatty acids.
- When taking selenium, make sure you don't exceed the dosage of 200 mg per day.
Method 4 of 4: Learn About the Thyroid
Step 1. Know the importance of this gland
It plays a very important role in several fundamental functions of the body: it helps to maintain high energy levels, body temperature and weight in the norm, a clear thinking ability, a correct response of the body to other hormones and to synthesize proteins. It is located at the base of the neck and wraps around the front, like a bow tie or a butterfly; dysfunctions can arise suddenly or develop over several years.
- The most common diseases that affect it are hypothyroidism, a reduced activity of the gland, and hyperthyroidism which, on the contrary, indicates an excessive production of thyroid hormones.
- The most common form of hypothyroidism is chronic Hashimoto's thyroiditis, an autoimmune disorder in which the body produces antibodies against the gland itself. This disease leads to a reduction in thyroid hormones and the gland begins to function below its potential.
Step 2. Recognize the risk factors
There are several that can increase your chances of having hypothyroidism, and knowing them can help you determine if your symptoms are related to this problem. If you have any of the features described below, you should see your doctor for screening tests to help diagnose any gland disease early. Here are the main risk factors:
- Age: As with almost all diseases, the risk of hypothyroidism also increases with age;
- Gender: women are more likely to suffer from it;
- Family history: thyroid disorders tend to be hereditary; if a close relative is affected, you too run a higher risk of getting sick;
- Autoimmune diseases, their presence increases the risk of thyroid disorders;
- Previous radiotherapy to the neck or chest.
Step 3. Get diagnosed with thyroid problems
A diagnosis of this type can be traced through the analysis of both physical symptoms and the results of laboratory tests. Your doctor may take a blood sample and analyze it for thyroid stimulating hormone (TSH) to determine if you are at risk.
