A properly functioning thyroid is one of the key elements of health, maintaining your figure, well-being and, overall, a much better quality of life. On the other hand, the lifestyle of many people does not allow it to rest; quite the opposite, it adds extra burden.
Unfortunately, many of us do not know how to take care of the health and condition of the thyroid. Worse still, they do not even think about doing anything for its benefit - unless they receive clear information from a doctor about hypothyroidism, hyperthyroidism, or another related problem (e.g. an autoimmune disease).
Thyroid
The thyroid is an endocrine gland (the thyroid gland) whose primary task is to secrete the hormones T4 (thyroxine) and T3. The latter is produced in small amounts, but that does not diminish its role. The amounts produced directly are not sufficient, so in order to meet the body's needs, the body carries out the so-called conversion of T4 into metabolically active T3.
Efficient conversion is key when it comes to maintaining hormonal balance. This also applies to controlling the proper secretion of hormones, as well as the degree of conversion itself. All the more so because maintaining proper secretory functions affects the functioning of other aspects of the body, such as the secretion of other hormones or the production of neurotransmitters.
Thyroid problems usually go hand in hand with other issues that may accompany them or promote the development of the underlying disease. Depending on the ailment, among the problematic issues involving the thyroid gland we can include, for example:
- mood swings,
- difficulty losing weight / burning fat,
- reduced motivation and irritability,
- immune system disorders,
- metabolic disorders,
- cholesterol problems,
- negative effects on dopamine,
- and many others.
It should be remembered that thyroid problems are secondary in nature, so a thorough, complete and professional diagnosis will be crucial in order to determine the root of the problem and then choose the appropriate steps. It is worth keeping in mind that the human body works on a cause-and-effect basis, and disturbances in the functioning of one organ, system, etc. will negatively affect another.
For example, improper functioning of the hypothalamus can adversely affect the thyroid gland. Similarly, too low a secretion of serotonin as a result of
insulin resistance (IR) is in turn a disturbance in communication along the brain – thyroid axis. There are really many such links... However, it is good to know the basics and take an interest in the topic, so let's move on to a few simple tips so that our thyroid can function properly.
Thyroid in better condition – tips
1. There is a reason why it is said that “you are what you eat.” In principle, every food you consume is in some way processed and used by the body. The same applies to the thyroid – what you eat affects it. If highly processed products, with a lot of preservatives, artificial additives and a high content of allergens and harmful ingredients in the case of intolerance, dominate your diet, then it is time to change that. Above all, choose high-quality, nutrient-dense products.
2. If you have thyroid problems, as well as other ailments (e.g. purely intestinal ones), I would consider excluding the following:
- Gluten, grains,
- Legumes (hard to digest and containing ingredients that are unfavorable for the intestines; presence of goitrogens that are not beneficial for the thyroid – e.g. in the case of soy),
- Dairy products and milk (you may not necessarily have the ability to properly digest this sugar, and besides, there are proteins present there that may be considered “foreign” by the body),
- Poor-quality oils / oils with a significant predominance of Omega 6 acids (if you do not consume adequate amounts of Omega 3) – e.g. rapeseed or sunflower oil. It is much better to choose other sources of good fats: avocado, butter, good-quality meat, olive oil, coconut oil.
3. Reduce exposure to stress and reduce inflammation. Excessive chronic stress is not only a frequent companion and activator of inflammation, but also negatively affects various bodily functions. A daptogens may be a good idea,
adaptogens, which increase resistance to stress, alleviate its effects, and also often have anti-inflammatory and antioxidant effects. A restrictive diet, sudden dietary changes, a significant calorie deficit or extreme physical exertion are also a considerable dose of stress.
4. Take care of recovery – sleep duration and quality. Good-quality and properly long night rest will have a positive effect on brain function and hormonal balance (especially with regard to cortisol and melatonin). It creates optimal conditions for the more efficient functioning of the thyroid, adrenal glands and many other organs. It also promotes better glucose tolerance.
5. Make sure to reduce deficiencies of elements important for the thyroid. It is mainly about iron, selenium, zinc, magnesium, vitamins A and E, B vitamins, and in some circumstances iodine. Of course, it is better first to check whether we actually have a deficiency of a given component, and then take action.
6. Eliminate stimulants – cigarettes, alcohol, etc.
7. Take care of the digestive system. First of all, the above-mentioned deficiencies of certain ingredients are often associated with intestinal problems and digestive disorders. Secondly, replenishing deficiencies may be pointless if you do not properly digest and absorb nutrients.
8. Take care of the condition of the intestines – integrity, bacterial flora, peristalsis. Therefore, probiotics are recommended,
sodium butyrate, colostrum or
lactoferrin. If you also have problems with glycemia, it is worth combining this with supplements that help reduce insulin resistance (although in this case alpha-lipoic acid may not necessarily be indicated).
9. Stop / change contraceptive pills that increase TBG, i.e. thyroxine-binding globulin.
10. Ensure an adequate amount of antioxidants and proper glutathione production, which will help alleviate the effects of problems of an autoimmune nature.
A significant part of the above-mentioned factors and groups of products may be an inflammatory factor, and inflammation is something the thyroid really does not like.
Remember: The most important thing is to determine the condition of the body and the root of the problem. Therefore, a reliable diagnosis and full tests are crucial – for example, unfortunately, the autoimmune basis of hypothyroidism is relatively often overlooked as a “detail”. In addition, medications masking symptoms are often prescribed, thereby making it difficult to determine the proper, real cause of thyroid problems. Perhaps you have encountered this?
