How can we improve thyroid health?

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Improving thyroid health involves various lifestyle and dietary adjustments, according to expert insights:

  1. Exercise and Lifestyle: Regular exercise is crucial, although individuals with thyroid issues need to balance their activity levels to avoid overexertion, which could worsen inflammation. Ensuring optimal thyroid hormone levels is essential for muscle recovery and function. Adequate sleep is also vital, as sleep disturbances can impact thyroid function and overall hormonal balance 1.

  2. Dietary Changes: Modifying dietary habits can significantly improve thyroid function. Key recommendations include:

    • Iodine Intake: Balancing iodine intake is essential, with experts recommending sources like kelp and fish. Excessive iodine, however, can trigger autoimmune thyroid issues, especially if there's a selenium deficiency 2 3 4.

      Optimizing Thyroid Health

      Brittany emphasizes the impact of exercise on thyroid health, highlighting the importance of optimized thyroid hormones for muscle function. She delves into the significance of sleep in maintaining thyroid function and the need for more research in understanding the relationship between thyroid medication and physical activity.
      The Proof with Simon Hill
      Looking After Our Thyroid | Dr Brittany Henderson
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    • Nutrient-Rich Foods: Ensuring sufficient intake of selenium and zinc is critical for thyroid function. Foods rich in these nutrients include shellfish, red meat, and Brazil nuts. Zinc plays a role in hormone receptor communication, and selenium assists in hormone activation 4 3.
    • Avoiding Inflammatory Foods: Reducing or eliminating gluten, dairy, and processed foods can help manage inflammation and support overall thyroid health. A gluten-free diet has been shown to reduce thyroid antibodies and stabilize thyroid function 5 6.

  3. Environmental Toxins: Minimizing exposure to environmental toxins, such as those found in certain fish and food packaging, is recommended to protect thyroid health. Utilizing guides for mercury-free fish and avoiding endocrine disruptors in plastics can be beneficial 6.

  4. Supplements: Certain supplements can support thyroid health, particularly if deficiencies are present due to past use of hormonal birth control or other factors. Active B vitamins, vitamin D3, and holistic supplements tailored for thyroid support can be useful 5.

  5. Stress Management: Chronic stress can negatively impact thyroid function, so incorporating stress-reducing practices like mindfulness and meditation can be supportive. Aligning lifestyle habits to reduce overall stress is important 7 8.

By integrating these strategies into daily routines, individuals can enhance their thyroid health and overall well-being.

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