The thyroid is a small butterfly-shaped gland located in the tissues of the neck just below the Adam’s apple area. It is considered a key player in our health. The thyroid produces and secretes essential hormones that regulate processes like body temperature, growth and energy storage and use (metabolism), heart rate, digestion, bone health, reproductive health, and more (1). An under active thyroid can result in a plethora of symptoms until a balance of hormones is achieved.
In addition to changing our eating habits and taking the right supplements, there are plenty of ways we can change our environment and day-to-day habits to ensure our thyroid stays in tip-top condition.
Work with a Nutritionist
(We would love it to be one of us from Ross Nutrition Team!)
There are many ways the diet can impact how you feel. It is not always clear how to make these changes, or if they're the best choice for you, especially with so much information constantly being shown to you (hello, social media!). It is a challenge to sort through the “nutrition noise”, as we like to call it. Our nutritionists can help work with your specific needs and nutrient requirements to ensure you are able to stick to a plan and know for sure what is best for your body.
Reduce Environmental Toxins
As mentioned in our blog titled, “I was told my thyroid is “fine”- but I don’t feel fine- Exploring Thyroid Health”, exposure to various toxins and chemicals can interfere with thyroid health.
Without ever thinking about it, humans come into contact with many chemicals that the body needs to filter out and process daily. For example, before leaving home for the day, you may use soaps, shampoo, conditioner, (fluoride-containing) toothpaste, lotion, fragrance, makeup, etc. In addition, plastics, fragrances, and cleaning supplies enter the body and must be processed as well. Certain chemicals in these everyday products are known as endocrine disrupters, meaning they can change body chemistry and impact thyroid and other organs' function (2). Here are a few simple swaps to reduce the toxic burden from your environment.
Plastic Containers can contain phthalates (which can act like hormones) and BPA, which can affect iodine transport and add to the body’s toxic load (2). Swap plastic for Bees Wrap, Food Huggers, or Glass Containers instead.
Nonstick Cookware: Many contain PFA, which may impact changes in thyroid levels over time (2,3). Instead, try Stainless Steel or Cast Iron. If you’re not ready to give up your nonstick just yet (I get it!), Try a better option, such as Ceramic Cookware.
Cosmetics/sunscreen: Most cosmetics contain chemicals that are immediately absorbed into the bloodstream and impact hormones over time. Benzophenone is a common chemical in cosmetics containing sunscreen or stand-alone sunscreens (2). Try a mineral-based sunscreen without the added chemicals to keep your skin and hormones safe in the sun.
Reduce Fragrance: One of the most toxic chemicals in homes and one you may be exposed to most often is “fragrance.” This blanket term can be used for various chemicals in various products, including personal products, air fresheners, candles, and even cleaning supplies (3). Opt for fragrance-free household supplies to reduce exposure and try diffusing a few drops of essential oil instead of candles to give your home a fresh scent.
If you’d like more options on how to keep your environment free from added toxins, check out the Environmental Working Group creates the Clean 15 and Dirty Dozen lists for safer produce options, as well as lists of all sorts of products with ratings to help you decide what’s best for you and your family.
Exercise and Stress Management
Basic physiology shows the importance of physical activity for the function of our thyroid. This is because exercise allows T3 (the active thyroid hormone) to bind to receptor sites on the cells. This is like putting your foot on the gas pedal of your metabolism! I know, I know—you are tired and have no desire to exercise because your thyroid is underactive. This is a catch 22 indeed---It is critical to take action though. Once you get moving more, the fatigue can be reduced, and thyroid function can begin to turn around.
According to the Center for Disease Control (CDC), the aim is to do at least 150 minutes of moderate-intensity physical activity each week or 75 minutes of vigorous-intensity activity. If you need to start with less time or intensity—no problem. Start slow and work your way up! In addition, do muscle-strengthening activities at least twice a week.
Physical activity is a great way to help regulate hormones and balance metabolism naturally to maintain optimal thyroid health. Even a brisk walk for 10 minutes 3 times daily can positively impact overall health and is a great place to start. Always speak with your doctor before beginning any new exercise routine.
Yoga (mind-body, stress reduction): Often times, working with another healthcare professional alongside a nutritionist is a wonderfully effective and efficient way to tackle your health from multiple angles. In one study, women with hypothyroidism practiced yoga for 1 hour per day for four days per week over six months. The study found yoga to lower TSH and reduce the need for prescribed thyroxine (4). Even shorter duration yoga practices may have benefits as stress management is key in balancing the progression of autoimmune conditions (5).
Sleep
Sleep is the body’s way of resetting from the day and repairing itself, mainly through deep sleep. Not getting enough sleep can lead to significant disruptions and changes in how the body functions, including the function of the thyroid. The lack of adequate sleep impacts the natural circadian rhythm of the body, leading to increased inflammation and worse sleep quality, negatively impacting stress and T4 and TSH levels (6). Here are a few of the best ways to ensure quality of sleep:
Magnesium: To promote relaxation and a restful night's sleep is the incorporation of magnesium. Most of the population does not consume adequate amounts of magnesium in the diet and levels can decline with age. Magnesium comes in many forms, each with its own benefits. For example, an Epsom salt bath with 2 cups of magnesium sulfate for 15-20 minutes will absorb into the skin and can help the mind and body wind down for bedtime. Magnesium glycinate is a highly absorbable form that can be taken as a supplement and may provide benefit if muscle pain keeps you awake.
Dark Room/ Reduce Screen Time before bed: In cases of insomnia, even the smallest bit of light, such as from a TV being on in the background, may be the culprit preventing adequate rest at night (7).
Bedroom temperature between 60-67 degrees: This helps to support your body’s deepest cycle of sleep known as REM sleep (7).
Don’t eat within 2-3 hours of bedtime: Especially alcohol and fatty foods. Sleep is a time for our body to rest and restore. Digestion requires a lot of energy and, therefore, pulls focus from that restorative process. It can also impact your blood sugar levels, which can wake you up in the middle of the night. If this occurs you may try eating a small snack to see if this helps you get back to sleep.
If avoiding food 2-3 hours before bed cannot be avoided, one study found that consuming two small kiwis about an hour before bedtime helped older adults who generally had trouble falling asleep fall asleep faster (8).
Trouble sleeping: Consider adding melatonin to your nightly routine. We love HerbatoninPRO as it is the only plant-melatonin on the market. (Yes, other melatonin supplements are synthetic and you might not want to know where this comes from!)
Conclusion
You can protect your thyroid in many ways by making simple choices every day. Being mindful of what gets put in and on your body is a great place to start. Remember to get enough movement and at the end of the day prioritize your sleep so your body can reset and you can be ready for the next day.
For more information be sure to check out the other blogs in this series:
Disclaimer: Remember to always speak with your healthcare provider before beginning a new exercise routine. The information provided is for educational purposes only and is not intended to replace the guidance of your healthcare provider(s).
Written by Kimberly King, MS
Last reviewed and updated July 23, 2024
References
Armstrong M, Asuka E, Fingeret A. Physiology, Thyroid Function. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 13, 2023.
Murthy MB, Murthy BK. Thyroid disruptors and their possible clinical implications. Indian J Pharmacol. 2012;44(4). doi:10.4103/0253-7613.99351
Calsolaro V, Pasqualetti G, Niccolai F, Caraccio N, Monzani F. Thyroid disrupting chemicals. Int J Mol Sci. 2017;18(12). doi:10.3390/ijms18122583
Nilakanthan S, Metri K, Raghuram N, Hongasandra N. Effect of 6 months intense Yoga practice on lipid profile, thyroxine medication and serum TSH level in women suffering from hypothyroidism: A pilot study. J Complement Integr Med. 2016;13(2). doi:10.1515/jcim-2014-0079
Rakel D. Integrative Medicine. 5th ed. Elsevier; 2023.
Nazem MR, Bastanhagh E, Emami A, Hedayati M, Samimi S, Karami M. The relationship between thyroid function tests and sleep quality: cross-sectional study. Sleep Sci. 2021;14(3). doi:10.5935/1984-0063.20200050
Minich DM, Henning M, Darley C, Fahoum M, Schuler CB, Frame J. Is Melatonin the “Next Vitamin D”?: A Review of Emerging Science, Clinical Uses, Safety, and Dietary Supplements. Nutrients. 2022;14(19). doi:10.3390/nu14193934
Zeng Y, Yang J, Du J, et al. Strategies of Functional Foods Promote Sleep in Human Being. Curr Signal Transduct Ther. 2015;9(3). doi:10.2174/1574362410666150205165504
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