Underactive Thyroid: 4 Lifestyle Tips
One of the main functions of the small butterfly-shaped thyroid gland (in the neck just in front of the windpipe) is to produce specific hormones that help regulate the body’s metabolism.
However, they also play a part in breathing, heart rate, body temperature, mood, digestion, and muscle strength, among many other vital functions!
These hormones are called triiodothyronine (T3) and thyroxine (T4) and many of the body’s functions slow down when the thyroid doesn’t produce enough of them.
What Factors Affect Thyroid Health?
Just like the many functions that the thyroid plays a part in, the factors that can affect its health and proper functioning are many as well.
Among these factors are:
- Fluctuating hormone levels during pregnancy and throughout the menstrual cycle
- Stress and sickness
- Lack of sleep or poor quality sleep
- Dieting and/or changes in diet that may include an overabundance of peanuts, wheat, and inflammatory foods like refined grains, sugar, and seed oils (ex. sunflower seed oil)
- Mineral levels – namely iodine and selenium
- Gut parasites and leaky gut syndrome
- Toxin accumulation in the body
- Certain medications that may interfere with thyroid hormone levels, or with their action, potentially altering TSH (thyroid stimulating hormone) as the body attempts to compensate for too low (or too high) thyroid hormone activity
READ MORE ABOUT: How Medications Affect Thyroid Function
What Is An Underactive Thyroid?
This is quite simply when your thyroid gland does not produce enough thyroid hormone to maintain proper gland function. It is also referred to as hypothyroidism.
Common signs of an underactive thyroid
- Tiredness (sometimes extreme)
- Weight gain or weight loss resistance
- Depression and mood swings
- Cold sensitivity
- Dry skin and hair
- Muscle and joint aches
Who develops an underactive thyroid?
Both men and women can have an underactive thyroid, although it is more common in women. Children can also develop this condition and some babies are even born with it.
Most cases are caused either by the immune system attacking the thyroid gland and damaging it, or when damage occurs during treatment for an overactive thyroid or thyroid cancer.
What are other thyroid disorders?
- Hyperactive thyroid and Grave’s Disease (autoimmune hyperthyroid disease)
- Hashimoto’s Thyroiditis (autoimmune hypothyroid disease)
- Thyroid nodules
- Thyroid cancer
Lifestyle Tips to Help Manage An Underactive Thyroid
Symptoms of an underactive thyroid are often similar to those of other health conditions, and because they usually develop slowly, you may not notice them for years.
While prevention or reversing this condition requires a more involved protocol, it IS possible to effectively manage it by improving upon several lifestyle factors.
This is probably the best place to start, because chronic stress will take a toll on your thyroid no matter how well you are eating! When you feel overwhelmed, irritable, and helpless against daily demands, your body switches to survival mode. This negatively impacts your T4 hormone from converting into the active T3 hormone, which will slow down your metabolic function.
Having simple stress management techniques in place, such as setting stronger boundaries around your personal limits, deep breathing, solid sleep routine, and prioritizing sprending time in nature are all great ways to manage and release stress.
Yoga & Physical Movement
Yoga has been proven to positively impact hypothyroidism. Moving your body daily also has many side benefits, such as improved mood, energy, deeper connection to self, self compassion, and increased bone and muscle mass.
Nourish Your Digestion & Mind Your Minerals
Eating thyroid supporting foods, especially minerals such as zinc, selenium, iron, and iodine is essential for producing healthy thyroid hormones. This could include foods such as organ meats, nuts/seeds, and seaweeds. Adding more gut supportie foods, such as bone broth, fermented foods, and veggies rich in a variety of phytonutrients is especially important for thyroid health, as gut permeability is a contributing factor for thyroid dysfunction.
Decrease alcohol intake
This is quite important in managing an underactive thyroid, as our liver and gut are very important aspects of manufacturing healthy hormones. Alcohol can also negatively impact our sleep and contribute to depression and low energy levels. Chronic alcohol use has been shown to be toxic to the thyroid gland and is connected to having low levels of circulating thyroid hormone levels.
Something that you must understand is that medication may still be necessary even if you’re doing your due diligence with all of the above factors.
However, a qualified and knowledgeable Healthcare Practitioner is key to most effectively manage this condition, and you should ask to be tested for an underactive thyroid if you’re experiencing some of the common symptoms. To get the full picture, you also want to make sure that your testing panel includes more than just TSH. To really understand if your thyroid hormones are working optimally, you’ll want to test your Free T4, Free T 3, Reverse T3, and thyroid antibodies to rule out Hashimoto’s.
Part of the treatment for an underactive thyroid usually involves taking daily hormone replacement, but again, be sure to consult a qualified Healthcare Practitioner before taking any medication or even supplements that claim to support thyroid health.
As many cases of an underactive thyroid are caused by autoimmune issues, this usually signals underlying inflammation. Turning to foods that reduce that inflammation and support the immune system is crucial.
The antioxidant-rich golden spice Turmeric is known for its anti-inflammatory properties, and our recipe for Golden Spiced Chai Milk is a warming way to boost your health and support your thyroid.
Golden Spiced Chai Milk
Makes 2 servings
2 cups unsweetened coconut, cashew, almond, or hemp milk
1 Tbsp raw honey or pure maple syrup
1 tsp ground turmeric (preferably fermented)
1 tsp ground cinnamon
1 tsp freshly grated ginger root (equivalent to ¼ – ½ tsp. ground dried ginger)
Dash of black pepper
2 organic chai tea bags (green tea variety suggested)
In a small saucepan – pour all ingredients, except the tea bags
While continuously whisking, bring to a gentle boil until spices are well mixed
Reduce heat and simmer for 5 minutes, but do not allow milk to scald
Give it another quick whisk, then add the chai tea bags
Steep for 3 minutes before serving
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