What can You do for your thyroid?
With countless toxins running rampant in our world, now is the time to focus on your thyroid health more than ever! This butterfly-shaped gland is located in the neck and is part of your endocrine system. It makes hormones that help regulate metabolism, which in turn affects weight, hormone levels, and energy.
The thyroid also plays a role in assisting a number of your organ systems in their functions. Some of these systems include the gut, heart, bones, and most importantly, the nervous system! If the thyroid has problems in its function, the body’s overall health is at risk. To give an example, a thyroid that is overactive (hyperthyroidism) causes weight loss, unnatural increased heartbeat, and anxiety. In contrast, a thyroid that is under-active (hypothyroidism) causes constipation, weight gain and fatigue.
To ensure your thyroid is healthy as possible and functioning as it was designed, we will discuss four ways that can benefit your thyroid health!
- Consider the Mediterranean Diet
A well balanced diet is one of the most important things you can do to establish and maintain a healthy thyroid. As you know, most of your autoimmune system is found in the gut. When the lining of your gut becomes inflamed, an immune response can be triggered. Studies have shown that these types of responses to inflammation play a role in the development of thyroid disease
The Mediterranean diet is a major dietary recommendation to ensure that the gut does not become inflamed. The foods that are included in this diet include beans, whole grains, nuts, seeds, and organic fruits and vegetables. Having four to five servings of vegetables with three to four servings of fruits daily is what is suggested when maintaining the Mediterranean diet.
It is also important to consume plenty of lean proteins like salmon when on the Mediterranean diet as well. Sunflower oil, avocados, and extra-virgin olive oil are some of the recommended oils to have to keep inflammation down. Eating these foods will help keep your gut healthy, resulting in less inflammation and a healthier thyroid.
- Foods to avoid to ensure optimal Thyroid health
Although the above foods are essential to a thriving gastrointestinal tract, there are foods you must avoid to ensure your thyroid remains healthy.
Processed foods are the number one source of inflammatory substances in the standard American diet. These foods are packed with preservatives, dyes, sugars, and fat/sugar-free substitutes that will absolutely interfere with your gut and thyroid health! Foods like trans fats, MSG, refined sugars and high fructose corn syrup can all cause inflammation in the gut. This will absolutely cause autoimmune reactions that can affect various organ systems, including the thyroid.
Processed foods are not the only foods that can have negative effects on your thyroid. Cruciferous vegetables like cabbage, kale, kohlrabi, bok choy, cauliflower, watercress, and brussels sprouts are foods that can mess with your thyroid. Although these foods have nutrients that are beneficial for you, eating them raw and in high amounts can mess with your thyroid.
Undercooked cruciferous vegetables contain chemicals that cause a thyroid disease known as a goiter. These chemicals interfere with thyroid hormone production which results in many problems throughout the body. The good news is that these chemicals are deactivated by cooking or steaming the vegetables that contain them. A softened vegetable means that it cooked through!
- Supplements can help your thyroid!
If you are looking for a supplement to boost your thyroid, it is recommended that you take selenium and vitamin D supplements. Both have been linked to improved thyroid health. Research has shown that taking 200 mcg of selenium a day can reduce the creation of anti-thyroid antibodies. In other words, taking selenium supplements can prevent the body from attacking the thyroid cells by mistake. Selenium can help prevent tissue damage or disrupted thyroid function that is caused by the creation of anti-thyroid antibodies. Selenium can be taken in supplements or in the consumption of two brazil nuts each day.
For vitamin D, research suggests it could be an important aide to the immune system. Vitamin D deficiency in its severity may be linked to autoimmune disorders. Taking vitamin D supplements and getting enough sunlight throughout your day will ensure you receive the best amount of vitamin D and in turn cause your thyroid to be in a more healthy state.
- Avoid toxins and protect your thyroid!
Endocrine disruptors are all around us in our world. Exposure to these toxins will absolutely cause problems with your endocrine system if permitted for long periods of time. Be aware of the perfluorinated chemicals (PFCs) in the environments around you. PFCs are synthetic chemicals that repel both oil and water. These toxins can be found in things like non-stick cookware, leather products, waterproof clothing and some carpets.
Ensuring the health of your thyroid is at its best is one of the best goals you can accomplish in this new year! Eat the right foods for your gut, ensure you are taking the best supplements, and avoid as many toxins as possible to cause your thyroid to thrive in 2023!