Are you aware of just how important your thyroid is? An overactive thyroid is likely to affect women more than men, while one in every 200 people is likely to develop an underactive thyroid.
Whether you are overactive or underactive, your thyroid health is important. This gland in your neck plays a crucial role in regulating key body functions through hormone production.
If you don't have good thyroid health, you could be at risk of complications such as weight gain, fatigue, depression, anxiety, heart palpitations and more. But do you know how to maintain a healthy thyroid?
Uncover with us everything you must know about how to have good thyroid health below.
What is a thyroid?
Your thyroid is a small gland with a butterfly shape situated on the front of your neck. This gland plays a crucial role in your endocrine system and controls many essential bodily functions. It controls functions by secreting and releasing hormones which influence your breathing, heart rate, weight, digestion and mood. One of the primary roles of your thyroid is to help control your metabolic rate, helping manage the process of how your body converts food into energy.
How to maintain a healthy thyroid
To maintain good thyroid health, some preventative measures are within your control. It's a combination of lifestyle choices such as managing your diet, exercising, managing stress, and undergoing regular check-ups. To be more specific, try doing the following:
Cut out processed foods
Have a well-balanced diet rich in nutrients that support thyroid health. Whenever possible, cut out processed foods that have additives and high fats, which can disrupt the function of your thyroid. Instead, have iodine-rich foods such as fish, dairy, seaweed, and iodised salts. Moreover, foods high in selenium can help with thyroid function and hormone production, so try having more nuts, seeds, and legumes.
Manage your stress levels
Stress can directly impact hormone function, and too much can contribute to an overactive or underactive thyroid. Stress triggers the release of cortisol, which can impact thyroid function. To prevent high cortisol levels from being released, try to practice deep breathing exercises, meditate, get sufficient sleep for energy, exercise regularly, and take time out for self-care.
Exercise frequently
Undergoing daily exercise in particular aerobic exercise can have a positive influence on your thyroid hormone levels. It also boosts your metabolism allowing you to feel more energised. Exercise releases endorphins which improve mood and can help fight common symptoms of thyroid disorders like depression and fatigue.
Limit your exposure to environmental toxins
Try and limit your exposure to harmful environmental toxins as much as possible. Heavy metals, chemicals and pollutants can hinder your thyroid function. Whenever possible try to opt for natural cleaning products, filtered drinking water and limit your exposure to environmental pollutants.
Get regular checkups
It's important to have a good awareness of the health of your thyroid. Whenever possible opt to book in for checkups and be mindful of symptoms of thyroid disorders. If you think you have any symptoms, book in for an appointment with your GP who could refer you for a thyroid blood check to identify any issues. On the contrary, if you have a thyroid disorder stay compliant to your medication and checkups.
What are the factors that negatively affect thyroid health?
While we just covered a few earlier, there are some factors that can negatively impact your thyroid function. Some of the main ones are:
Stress
Chronic stress levels can increase your cortisol level, directly impacting your thyroid gland. It can also worsen conditions linked to your thyroid and increase symptoms associated with hyperthyroidism and hypothyroidism.
Smoking
Multiple studies show that smoking is linked to lower levels of thyroid-stimulating hormone, which can contribute to hyperthyroidism. Chemicals in tobacco can also cause your thyroid gland to enlarge, putting you at risk of developing a goitre.
Genetics
Sometimes genetic predispositions can affect the health of your thyroid. Moreover autoimmune diseases like Hashimoto's thyroiditis and Graves' disease are directly linked to thyroid issues. If you're taking specific medications that contain iodine or lithium it may affect your thyroid function or alter your hormone levels.
Pregnancy
When you're pregnant, there's a higher demand for thyroid hormones for the development of your fetus. The increased demand can elevate levels of hormones, putting you more at risk of hypothyroidism or hyperthyroidism.
Supplements to support thyroid health
If you're conscious about your thyroid health, there are some supplements you can take, such as:
L-Theanine
It's important to note that there are no supplements that directly help with thyroid health. Instead, there are supplements that can help support certain aspects that may influence your thyroid health. One supplement that can be beneficial to take is L-theanine, an amino acid that promotes relaxation and reduces stress. As it helps you manage stress slightly more easily, L-theanine may indirectly support your thyroid health.
Magnesium
Another mineral you should try to take is magnesium. If you can't get enough from your diet, our vegan-friendly magnesium supplement is a good option. While magnesium has a range of benefits, when it comes to thyroid health, it reduces the risk of autoimmune thyroid conditions such as hypothyroidism and Hashimoto's thyroiditis from low magnesium levels.
Bacopa Monnieri
Bacopa Monnieri is an ayurvedic herb that can help increase thyroxine levels. This herb is also high in antioxidants, which can help mitigate the oxidative stress your thyroid faces. It also helps improve mood and cognitive health.
Final thoughts
Overall, thyroid health is essential for your body to perform various functions and tasks. If you don't look after your thyroid, you could be at risk of fatigue, depression, anxiety, heart palpitations, weight gain and more serious complications.
To maintain your thyroid health, try cutting out processed foods, focusing on a nutrient-dense diet, not smoking, getting good sleep, and exercising. Remember that some genetic factors, pregnancy, and certain medications can influence your thyroid health, which is why you should see a doctor for regular check-ups.
One of the most important things you can do to protect your thyroid health and hormones is to minimise stress. To learn how to do this, check out our post on managing stress levels.
