According to the American Thyroid Association, about one in 10 Americans suffer from some type of...
Read MoreDespite its modest size, the thyroid gland—a small, butterfly-shaped organ in the neck—plays a monumental role in regulating various bodily functions through the production and secretion of hormones. For women and those assigned female at birth (AFAB), thyroid disorders are particularly common, with symptoms often going undetected or attributed to other conditions.
“Poor lifestyle choices, such as an unbalanced diet, chronic stress or a lack of exercise, can disrupt your hormone balance and contribute to inflammation, potentially leading to thyroid dysfunction, including an underactive thyroid (hypothyroidism) and an overactive thyroid (hyperthyroidism),” said Thomas McAndrew, M.D., a physician with Inspira Medical Group Primary Care.
Preventive measures like proper nutrition, healthy lifestyle choices, stress management and regular checkups with your doctor can help reduce your risk of thyroid disorders and support optimal thyroid function.
Whether you're dealing with the symptoms of hypothyroidism, hyperthyroidism or aiming to maintain your thyroid health, these proactive steps can help.
1. Eat a Balanced Diet to Support your Thyroid Health
A well-rounded diet rich in nutrients is essential for your thyroid health. Incorporate iodine-rich foods like seaweed, fish, dairy and iodized salt. Selenium from nuts, seeds and legumes supports thyroid function, and zinc from whole grains, nuts and lean meats aids in hormone production.
These vitamins and minerals also play a critical role in maintaining thyroid health:
- Vitamin D regulates the immune system, which may help prevent autoimmune thyroid disorders
- Vitamin A supports thyroid hormone metabolism
- Iron is necessary for hormone production, so incorporate it into your diet through sources like lean meats, spinach and fortified cereals
2. Avoid Processed Foods that can Disrupt your Hormone Balance
Processed foods often contain additives that can disrupt thyroid function. Minimize your intake of refined sugars, high-fat foods and artificial additives. Instead, opt for whole foods, including fresh vegetables, fruits, lean proteins and whole grains, to support a healthy thyroid.
3. Monitor your Iodine Intake
While iodine is crucial for thyroid function, excessive intake can also cause issues. Be mindful of your iodine consumption; excess and deficiency can both affect thyroid health. Consult your health care provider or an endocrinologist for personalized recommendations.
4. Exercise Regularly to Improve Thyroid Function
Regular physical activity boosts metabolism and helps regulate hormone levels. Aim for a balanced exercise routine that includes cardiovascular workouts, strength training and flexibility exercises for optimal thyroid health.
5. Manage Stress
Chronic stress can negatively impact thyroid function. Engage in stress-relieving activities like yoga, meditation, deep breathing exercises or hobbies to maintain healthy cortisol levels and support your thyroid.
6. Get Sufficient Sleep
Quality sleep is crucial for overall health, including thyroid function. Aim for 7 to 9 hours of sleep each night to support hormone production and regulate metabolism. Sleep disturbances are often one of the first symptoms of thyroid dysfunction.
7. Limit Exposure to Environmental Toxins
Toxins like pollutants, chemicals and heavy metals can interfere with your thyroid function. Minimize exposure by using natural cleaning products, filtering your drinking water and being mindful of environmental pollutants.
8. Prioritize Regular Checkups
Periodic check-ups are essential to identify symptoms of low or high thyroid levels. If you have symptoms of an overactive or underactive thyroid, your provider may recommend a thyroid function test—a blood test measuring your hormone levels to check for issues or abnormalities.
How can you tell if you have a thyroid problem?
Thyroid imbalances can manifest in various ways, with symptoms differing depending on whether you have low or high thyroid levels. “An underactive thyroid can lead to fatigue, unexplained weight gain, dry skin, increased sensitivity to cold and depression,” said Dr. McAndrew. “An overactive thyroid may cause weight loss, a rapid or irregular heartbeat, excessive sweating, nervousness and difficulty sleeping.”
Signs of thyroid issues in women or those AFAB
Women and people identifying as AFAB may experience additional symptoms such as menstrual irregularities, hair thinning and fertility issues. Early detection and treatment are key to managing these symptoms and preventing long-term complications.
“If you notice any symptoms of thyroid dysfunction such as fatigue, weight changes or mood swings, consult your doctor,” said Inspira Medical Group endocrinologist.
For individuals with thyroid disorders requiring medication, strict adherence to prescribed medications and regular check-ups are crucial for managing and stabilizing hormone levels.
Maintaining your thyroid health
Maintaining a healthy thyroid through lifestyle choices, diet, stress management, and regular check-ups is essential for optimal well-being and metabolic balance as well as preventing thyroid disorders. “Prioritizing thyroid health is an investment in long-term vitality and a key factor in ensuring a healthier, more energetic life,” said Dr. McAndrew.
Whether you’re suffering from a thyroid disorder or another hormone-related condition, Inspira endocrinologists can help. Learn more about endocrinology care options at Inspira.
