Have you ever found yourself wondering why you’re always exhausted, no matter how much sleep you get? Or why you’re constantly battling your weight despite eating well and exercising regularly? Perhaps you’ve been on an emotional rollercoaster, experiencing mood swings and brain fog that make daily life feel like a struggle.
The source of the problem might lie in a tiny, butterfly-shaped gland in your neck, your thyroid. Often overlooked but critically important, the thyroid gland plays a pivotal role in regulating your metabolism, energy levels, and overall well-being.
Thyroid issues affect approximately 10% of the population in Ireland, with women being disproportionately affected. Despite their prevalence, these conditions often go undiagnosed, leaving many individuals grappling with unexplained fatigue, weight fluctuations, and mood disturbances. Those dealing with thyroid-related issues understand how profoundly this small gland can impact overall health and daily life.
In this blog post, we'll dive into the fascinating world of thyroid health, exploring how the right nutrition and lifestyle choices can make a significant difference in supporting this vital gland. Our goal is to provide you with valuable insights into thyroid function and its wide-ranging effects on health, along with practical advice on managing symptoms through targeted lifestyle and nutrition interventions. By understanding and addressing your thyroid health, you can reclaim your energy, stabilise your weight, and improve your quality of life.
The Anatomy and Role of the Thyroid Gland
The thyroid is a small gland in your neck which plays a crucial role in regulating your body's metabolism, energy levels, and overall hormonal balance. When this gland is off balance, which can happen during periods of hormonal changes such as puberty, post-partum or during the wild fluctuations of peri-menopause, it can result in thyroid disorders such as hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid). These conditions can significantly affect your quality of life. But the good news is that there are ways to manage them through nutrition, lifestyle changes, and medical intervention.
Before we get into the details of thyroid disorders, let's take a quick look at how the thyroid gland actually works.
Think of it as the body's energy manager. It produces two main hormones: T4 (thyroxine) and T3 (triiodothyronine). The brain regulates the thyroid by sending TSH (Thyroid Stimulating Hormone) to control how much T4 and T3 the thyroid produces. Once these hormones are released, other parts of the body, like the liver and kidneys, help out by converting T4 into the active T3.
There is an intricate feedback loop between these glands and tissues to keep the blood levels of T3 on track to meet the body’s requirements, ensuring that we have the right amount of thyroid hormones to keep our metabolism and energy levels in check.
Interestingly, our gut health also plays a role in this process, as our gut bacteria can influence these hormone levels. So, taking care of your gut is another important piece of the puzzle for maintaining healthy thyroid function.
Symptoms of Thyroid Disorders
Recognising the signs of a thyroid issue can be challenging, as they often mimic other health problems. If you’re feeling tired and sluggish all the time, even after a good night’s sleep, it could be a sign of hypothyroidism.
Unexplained weight gain or difficulty losing weight despite maintaining a healthy diet can also indicate a sluggish thyroid. Feeling unusually cold, especially in your hands or feet, is another common symptom.
Your skin might become dry and flaky, and you could experience mood swings, depression, or increased irritability. Digestive issues, such as constipation, are also frequent complaints among those with thyroid problems. Muscle aches, stiffness, or weakness can further complicate daily activities.
Causes of Thyroid Problems
In this article we’re going to focus mainly on how to address an underactive thyroid as it’s the most common issue. However, a good balanced wholefoods diet will similarly support an overactive thyroid.
The autoimmune Disease Hashimoto’s thyroiditis is thought to be one of the main underlying causes of hypothyroidism where the body’s immune system attacks the thyroid gland. Other factors include iodine deficiency, certain medications, pregnancy or menopause triggers.
Iodine is a trace mineral, meaning it's needed in very small amounts, but it is essential for thyroid hormone production. While, on a population level, our iodine levels are generally sufficient, some individuals may have low levels, which can contribute to low thyroid function. Supplementing with iodine is not the solution unless a medical practitioner has diagnosed you with a deficiency, as too much iodine can negatively affect thyroid function. This is where a wholefoods-based diet, rich in iodine-containing foods, becomes important.
Nutrients to Support Thyroid Health
While a diet rich in fruits, vegetables, good quality proteins and whole grains supports thyroid function, there are a few key nutrients that we need to pay attention to.
Iodine
As mentioned above, iodine is a key thyroid nutrient. Food from the sea is a great source; seaweed such as sea kelp, nori and sea moss can be sprinkled into soups, salads etc. Other seafood and dairy products can also contribute to maintaining a good iodine level in the body.
Selenium
Next there’s selenium which helps convert T4 into the more active T3 form. Foods high in selenium include Brazil nuts, sunflower seeds, mushrooms, and fish like tuna and sardines. One or two Brazil nuts a day can provide you with your daily requirement of this much needed mineral, so make it a daily habit to chop over your salad or sprinkle over your morning oats or as a snack with a piece of fruit.
Zinc
You may have heard a lot about this one due to its important role in the immune system, but it also supports thyroid function and hormone production. Zinc-rich foods include oysters, pumpkin seeds, lentils, and beef. (Are you noticing the seafood trend here??).
Iron
We also need to ensure adequate iron intake which is necessary for thyroid hormone synthesis. A recent study from University of Limerick published in the British Journal of General Practice, showed that 33% of Irish patients had iron deficiency anaemia.
Incorporate iron-rich foods like red meat and liver, leafy greens like spinach, beans and lentils into your diet. Including vitamin C rich foods with your iron rich meals can help boost absorption of the iron. As with iodine, it’s important not to use iron supplementation for this crucial mineral unless you’ve been tested and found to be low, as too much can have a toxic effect in the body.
Hydration
Keeping hydrating by drinking water before meals and sipping throughout the day will help your body function optimally and prevent constipation, a common symptom of hypothyroidism.
Lifestyle Interventions that will Support Thyroid Function
While focusing on dietary improvements is paramount, it’s important not to overlook lifestyle as this has a significant impact on thyroid health.
The speed and pace of life in the western world and pressures of the daily grind are taking its toll on us and in particular our thyroid health.
Our bodies have wonderful mechanisms for dealing with acute stress. Our liver releases glucose into the blood stream, our blood pressures increases, our adrenal glands send out stress hormones like cortisol and adrenaline to help us fight or flee before returning to normal once the danger has passed. This has served us well throughout the ages, helping us endure as a species. But today’s stressors have become chronic, increasing our daily burden with mental and emotional stresses which our bodies can’t distinguish from real physical threats. This leaves us in a constant low level stress response state which can disrupt various bodily functions, including thyroid health. In this state, our bodies may struggle to maintain optimal thyroid function, further exacerbating issues like fatigue, weight gain, and mood swings. This is why lifestyle interventions, such as stress management techniques, regular exercise, and a balanced diet, are crucial for supporting thyroid health and overall well-being.
Sleep
It’s tricky to start implementing change when you’re feeling jaded. At night do you usually choose a bit more Netflix or Instagram or a few extra ZZZZs? These days, the ZZZZs win for me every time. If you want more restful and restorative sleep, start shifting your bedtime a little earlier, avoid food for a couple of hours before sleep and limit that evening glass of wine.
Exercise
If you’re not an active person, incorporating a little regular exercise into your week has massive benefits. It doesn’t need to be an overwhelming intensive regime, that can even be counter productive. Incorporating daily 20-minute walks and adding a few strength-based bodyweight exercises, such as squats and lunges, while making a cup of tea can all contribute to better overall health.
Stress
Stress management techniques can be a game changer. At a recent yoga retreat, I was astounded to see how calming my nervous system through gentle yoga, meditation and breathing, was reflected in my Fitbit stats. It was amazing to see my resting heart rate decrease, my heart rate variability increase and my stress and sleep scores improve. Start to incorporate some breathing techniques into your day. Even a few minutes here and there, can start to show benefits, helping to reduce the effect of stress on our bodies which in turn helps improve thyroid function.
Testing for Thyroid Function
If you suspect you may have a thyroid disorder, it’s important get a full hormone panel done for a proper diagnosis and treatment plan. Blood tests measuring levels of thyroid hormones (T3, T4) and thyroid-stimulating hormone (TSH) can help diagnose thyroid conditions.
Checking for thyroid antibodies can help determine if there is an autoimmune factor involved. Standard GP tests may only cover two markers, so we’ve recently teamed up with Randox Health Ireland to provide a more comprehensive panel of makers and antibodies to give you a complete picture of your thyroid health. Get in touch if you need further testing or personalised nutrition and lifestyle support.
Final Thoughts
Thyroid health is a critical component of overall wellbeing. Whether you're dealing with hypothyroidism or hyperthyroidism, understanding how nutrition and lifestyle choices impact your thyroid can empower you to take control of your health. Remember, while dietary and lifestyle changes can support thyroid health, they should complement medical treatments prescribed by your healthcare provider. So if any of the symptoms discussed in this article sound familiar, it might be worth consulting with a healthcare professional to properly diagnose and manage thyroid-related issues, paving the way for effective treatment and improved well-being.
By nourishing your body with the right nutrients, staying active, managing stress, and seeking appropriate medical care, you can effectively manage thyroid disorders and improve your quality of life. Your thyroid might be small, but with the right care, it can contribute to a vibrant and healthy you.
At Ciara Ryan Nutrition, we suggest functional testing when non-specific symptoms arise that could be caused by various conditions. These tests provide valuable insights into your overall health, helping us identify underlying issues that may be affecting your well-being. That way we can tailor dietary and lifestyle recommendations based on your specific needs and address underlying conditions that might be impacting your quality of life.
If you would like to discuss how we can help you improve your health and feel amazing every day, book a free no obligation call and let’s chat!
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