Nutrition & Lifestyle Strategies to Support Thyroid Health

The thyroid gland - a small, butterfly-shaped organ located at the front of the neck - is a vital part of our endocrine system. Despite its small size, it produces and releases  hormones that influence nearly every function in the body. When the thyroid becomes  dysregulated, it can disrupt the body's balance, making everyday life feel even more  challenging! Although thyroid disorders typically require medical treatment, diet and lifestyle changes play an important role in supporting thyroid health. Read on for  practical strategies to support our thyroid for overall wellness.  

WHAT IS THE THYROID?

The thyroid is a vital endocrine gland located at the front of the neck. It plays a major role in metabolism, growth and development of the human body. The thyroid gland regulates many important bodily functions by constantly releasing a steady amount of thyroid hormones into the bloodstream. The thyroid releases two main hormones:  

• Triiodothyronine (T3) – the active thyroid hormone 
• Tetraiodothyronine (T4), also called thyroxine – the inactive thyroid hormone, this means our body needs to convert it to T3 so it can reach our cells metabolism 
• Iodine is an important nutrient that is required to make the thyroid hormones. Our bodies can’t produce iodine on their own, so it is crucial we consume this through our diet.

The main role of the thyroid is to control the speed of our metabolic rate – how we convert food into energy. All the cells in our body require energy to function so it is easy to see why the thyroid gland, despite only weighing 20-60g, can affect nearly all our essential bodily functions! Thyroid hormones also affect the following: 

• Heart rate
• Breathing 
• Digestion 
• Body temperature 
• Neural development 
• Skin and bone health 
• Fertility  

Thyroid problems are common and affect up to 1 in 20 people – the most common types of thyroid problems are overactive thyroid and underactive thyroid.  

OVERACTIVE THYROID

An overactive thyroid occurs when too much thyroid hormone is released, causing the metabolism to speed up too much. The most common cause is Graves Disease – an autoimmune condition where antibodies overstimulate the thyroid gland. Symptoms of an overactive thyroid include:  

• Fast heart rate
• Sweating and sensitivity to heat
• Shaking/tremor in the hands
• Unexplained weight loss
• Nervousness and anxiety
• Bulging eyes  

UNDERACTIVE THYROID

An underactive thyroid occurs when too little thyroid hormone is released, causing the metabolism to slow down too much. The most common cause is Hashimoto’s Disease – an autoimmune condition where antibodies attack the thyroid gland. Symptoms of an underactive thyroid include:  

• Severe fatigue
• Unexplained weight gain
• Feeling cold
• Depression
• Inability to concentrate 
• Puffiness of the face 
• Dry skin and hair loss

If you notice symptoms related to thyroid dysfunction, it's essential to have your thyroid checked by a healthcare professional, as early detection and treatment can help prevent further complications and improve health outcomes.  

In addition to medical treatment, diet and lifestyle changes can play an important role in supporting thyroid health. Nutrient-rich foods, regular exercise and managing stress can all help to support thyroid function and improve overall wellbeing.  

DIETARY CHANGES

What we eat plays a role in our thyroid health and those looking to support their thyroid should prioritise nutrient-dense produce whilst minimising heavily processed foods. A Mediterranean style diet focusing on antioxidant rich fruit and vegetables, fresh meats, poultry and seafood and unprocessed starches appears to be beneficial in supporting thyroid health. These foods are rich sources of the micronutrients which support thyroid health and provide anti-inflammatory effects. Some specific strategies to support thyroid health include consuming sufficient: 

• Iodine – iodine is required to make thyroid hormones, as we can’t manufacture this in our bodies, we need to consume it through food. Sources include sea vegetables, iodized salt, seafood, dairy products and egg yolks. 
• Selenium – selenium is a trace mineral required for the conversion of inactive T4 into active T3. Sources include brazil nuts, seafood, meat and poultry.
• Zinc – studies show that zinc supplementation can support thyroid health in women. Sources include oysters, red meat, legumes and pumpkin seeds.
• Liver detoxing foods – boosting liver function also helps to support the conversion of thyroid hormones. Sources include green veggies, collagen, beetroot, egg yolks and green tea. Naked Harvest’s Collagen range contains glycine which assists with liver detoxification, and their Gorgeous Greens range is full of nutritious green veggies to support the liver.  

 

MOVEMENT

Movement is important for overall wellbeing and those looking to support their thyroid should aim for 30-60 minutes of exercise per day. Exercise, especially first thing in the morning, has been shown to stimulate thyroid hormone production and can aid in boosting the metabolism. Some specific types of exercise that may be beneficial include:  

• Yoga – lowers stress hormones which can reduce the conversion of T4 to T3.
• Strength training – reduces the risk of insulin resistance which impairs the conversion of T4 to T3. 
• Walking – a great choice for those struggling with symptoms of an overactive or underactive thyroid, as it’s low-impact, low-intensity and provides mental health benefits.

It may also be helpful to moderate high-intensity or prolonged, vigorous exercise;  research suggests these activities can lower thyroid hormone levels. This doesn’t mean you need to avoid them entirely, but rather consider alternating these intense workout  days with gentler activities like yoga or walking. As with any exercise, it is important to find something you enjoy and always listen to your body.

 

SLEEP AND STRESS

Sleep and stress management play an important role in supporting thyroid health.  Studies show normal sleep patterns are required for the regulation and release of  thyroid hormones. Better sleep can also help to reduce some of the symptoms  associated with thyroid dysregulation, such as low energy and anxiety. Aiming for 7-8  hours of quality, uninterrupted sleep per night is beneficial. Check out Naked Harvest’s Moon Mylk range to help you unwind and relax before bed! 

 

Effective stress management plays a vital role in supporting thyroid health. Elevated  cortisol levels, the body’s stress hormone, can hinder the conversion of inactive T4 into active T3. Additionally, stress signals the body to reduce thyroid hormone production,  resulting in lower circulating levels. While stress is an unavoidable part of life, it’s  essential to incorporate relaxation and stress-reduction techniques to counteract its  impact. Practices such as meditation, mindfulness, nature walks and even lying with  your legs up the wall are excellent ways to unwind, de-stress and support overall well being.

Adopting a balanced diet and making mindful lifestyle changes can help support thyroid health. Nutrient-rich foods, regular physical activity and stress management all play an  important role in supporting thyroid function and promoting overall wellbeing. By  prioritising nutrition and self-care practices, you can support your thyroid and start to  feel better today.

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