Give Your Thyroid Some Love: 6 Ways to Protect Your Thyroid Health

The thyroid gland may seem like a tiny part of your body but this “butterfly-shaped” gland helps manage your metabolism. It produces hormones that control energy and essential processes including digestion, body temperature, reproduction, and cellular growth and repair.

The pituitary gland in your brain serves as a command center, releasing thyroid-stimulating hormone (TSH) and sending a signal to the thyroid to produce hormones like T4 (thyroxine) and T3 (triiodothyronine). T4 isn’t fully active until it’s converted into T3 with the aid of key nutrients like selenium and zinc.

Research indicates that around 9% of Filipinos, mostly women, live with some form of thyroid disease. Health issues arise when your thyroid hormone levels are either too high or too low. When you have an overactive thyroid (hyperthyroidism), it accelerates various bodily processes, leading to symptoms such as diarrhea, unexplained weight loss, fatigue, rapid heart rate, insomnia, anxiousness, elevated blood pressure, increased sweating, and more. Whereas, low thyroid activity (hypothyroidism) can result in weight gain, sluggishness, and unexplained muscle aches and joint pain.

Proactive Steps to a Healthy Thyroid

Here are some tips to support thyroid function and prevent thyroid disease.

1. Eat Smart for Your Thyroid

Being mindful of what you eat can make a difference for your thyroid. Give it the care it deserves by maintaining a balanced and nutrient-rich diet to promote thyroid function.

Iodine – Your thyroid needs iodine to produce essential hormones. The key to better thyroid health is to monitor iodine intake – not too little and not too much. Good sources of iodine: Iodized salt, fish (cod, tuna), dairy products (milk, yogurt), eggs, and seaweed. If you have a thyroid condition, it’s best to ask your doctor about ideal iodine intake.
Selenium – Selenium plays a vital role in the metabolism of thyroid hormones. According to the American Thyroid Association, selenium supplementation may slow down the onset of hypothyroidism. Good sources of Selenium: Eggs, rice, cereals, tuna, oyster, mussels, salmon, pork loin (lean), asparagus, spinach, and Brazil nuts.
Zinc – According to Healthline, optimal concentration of this mineral is crucial for healthy levels of T3, T4, and TSH. Good sources of Zinc: Whole grains, cocoa powder, chickpeas, nuts, seeds, and lean meats.
Vitamin D – A study shows that Vitamin D deficiency is linked to the progression of thyroid disease. Good sources of Vitamin D: Fatty fish (salmon, tuna), fortified dairy and cereals, and mushrooms, and safe sun exposure (aiming for 10-30 minutes around midday a few times a week).
Iron – An adequate supply of iron combined with other essential nutrients aids in thyroid hormone production. Good sources of Iron: Dark chocolate, raisins, spinach, fortified cereals, and lean meats.
Whole, unprocessed foods – Prioritize whole, unprocessed foods in your diet. Cut back on refined sugars, artificial additives, and unhealthy fats which can disrupt hormone balance and promote inflammation.

Limit the following:

Cruciferous Vegetables – Some vegetables such as cabbage, kale, broccoli, cauliflower, and Brussels sprouts contain chemical compounds called thiocyanates which in excessive amounts can interfere with the body’s ability to absorb iodine. If you have a thyroid condition, it is recommended to limit your intake to about 2-3 cups per week. You might want to discuss this limitation with your doctor.
Caffeine – According to Healthline, moderate caffeine consumption might be fine for some individuals with hypothyroidism. However, drinking more than two cups of coffee a day could make symptoms worse.

2. Keep Calm by Managing Stress

When you’re stressed, your body releases cortisol and adrenaline — stress hormones that can trigger the body’s “fight-or-flight” response. This can result in increased heart rate, elevated blood pressure, and rapid breathing. Here are some tips to manage stress:

Find your Zen – Practice relaxation techniques such as deep breathing exercises, meditation, and visualization (creating a mental image of a peaceful scene to induce relaxation).
Do what you love – Focus on activities that you enjoy such as engaging in fun hobbies to help you de-stress.
Seek help – If stress feels overwhelming, consider getting professional guidance such as therapy or counseling.

3. Exercise Regularly

Regular physical activity can kick up your metabolism, keep your hormones in check, and improve overall well-being. Choose an exercise routine that gets your heart pumping, builds muscles, and boosts flexibility. Tune in to your body – if you have an existing thyroid condition, it’s recommended to start with low-impact exercises like walking and gradually increase intensity.

4. Make sleep a priority

Aim for optimal sleep by getting 7 to 9 hours of quality sleep each night. Begin by establishing a consistent sleep schedule and creating a conducive sleep environment. It also helps to develop a relaxing bedtime routine such as reading a few pages of a book, taking a warm bath, or listening to soothing music.

5. Minimize Exposure to Environmental Toxins

Did you know that some chemicals and pollutants can interfere with thyroid function?

Reduce the use of plastics – Every day plastics may contain hormone-disrupting chemicals like BPA and phthalates. Try to cut down on the use of single-use plastics especially when it comes to food and drinks such as plastic bottles, straws, and takeout containers. Go for paper products or reusable options.
Choose natural cleaning products – This can help you avoid exposure to harsh chemicals.
Be aware of air pollution – Check the daily air quality index in your area. If the air quality is poor, avoid exercising outdoors, use air purifiers, and wear masks when necessary.

Filter your drinking water – This can help reduce exposure to perchlorates (manmade chemicals that can disrupt the thyroid gland) and nitrates (chemical compounds that can interfere with iodine uptake).
Quit smoking – Experts believe that smoking can mess with how your thyroid functions and worsen existing thyroid conditions such as hypothyroidism.

6. Stay on Top of Your Health

Focus on proactive care with Medicare Plus by getting a quality health plan Philippines. This enables you to prioritize routine check-ups to identify any potential thyroid issues early and make timely intervention if needed.

Conclusion

Ready to start giving your thyroid the love it deserves? These proactive thyroid health tips can reduce your risk of developing thyroid disease and improve overall health. If you have a family history of thyroid issues, it’s best to monitor your thyroid health by consulting with a healthcare professional.

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