Let’s face it, our lives are far from normal and the current social restrictions are certainly adding to our stress levels. And that’s very concerning for those living with hypothyroidism as too much stress affects thyroid health.
When the burden of stress gets too much the body sends out very clear distress signals.
From a thyroid health viewpoint, prolonged stress is shown to slow thyroid function and disrupt normal immune function.
The good news is, there are lots of things you can do to naturally support thyroid wellbeing and live a healthier life.
In fact, when things feel out of control the best place to start is with YOU!
Five Self-Care Practices To Naturally Support Thyroid Wellbeing
If your thyroid is needing a little more TLC we think you will love these FIVE self-care practices to naturally support thyroid wellbeing.
1. Make Managing Stress Your #1 Priority
Whatever your situation if you are finding it difficult to cope with worry and uncertainty try sticking to a daily routine. It may not come easy at first but with time following a routine gives you greater control over your life and can help you cope better with challenges.
2. Eat a Nutritious, REAL Food Diet
It’s pretty simple really, food is medicine. With this in mind if your thyroid isn’t at its healthiest a nourishing diet should be the cornerstone of your wellness plan.
The best diet for hypothyroidism contains plenty of fresh fruits and vegetables, organic if possible. You may also wish to add in minimally processed gluten-free grains and legumes, and if you are not vegetarian consuming wild fish, game meat and certified grass fed meat ensures adequate protein intake.
In addition, avoid highly processed food ingredients that create serious metabolic disturbances. Here’s a list of the most unhealthy food ingredients; sugar, soy, gluten, artificial sweeteners, GM corn (maize), vegetable oils and high fructose corn syrup (HFCS).
Furthermore, high glycemic white flour products like bread, pasta, biscuits, rice and breakfast cereals spike blood glucose which leads to abnormally high amounts of insulin that fuels weight gain.
3. Reduce Alcohol Intake
It’s not surprising to hear there’s been a spike in alcohol sales recently with Australians turning to alcohol to cope with anxiety and stress associated with COVID-19.
Those with thyroid problems take heed! Studies show chronic alcohol intake harms the thyroid and decreases thyroid hormones due to alterations in the hypothalamic–pituitary–thyroid axis, the feedback system that regulates proper thyroid homeostasis.
4. Take Top Quality Thyroid Supplements Daily
Even with the most balanced diet it’s difficult to get all the essential vitamins and minerals you need from food sources. In fact, there is increasing scientific evidence to suggest nutritional supplements are an appropriate extension of healthy eating and necessary to achieve a level of health beyond what is possible through diet alone..
Thyroid health supplements are therefore incredibly beneficial to help prevent dietary deficiencies. The best ones supply a range of micronutrients that work synergistically to support healthy thyroid function.
Key thyroid-supporting micronutrients includes iodine, zinc, selenium, B vitamins and the fat-soluble vitamins including A, E, D, and K.
Micronutrients also play a fundamental role in maintaining the body’s immune defence. Key micronutrients to maintain immune system health includes vitamins A and C, D3, zinc, selenium, iron, B6, B12 and folate.
5. Make 2023 The Year You Get Active Outdoors
Regular physical activity helps us manage stress better. And being outdoors as much as possible can bring instant rewards such as fresh air, sunshine and social engagement.
Getting outdoors is particularly important if you feel you have been stuck inside for too long. You could also opt to try a new hobby, or join a yoga or fitness class online.
Note: We are living in challenging times. If you are experiencing symptoms that interfere with your life it is time to get help. Talk to your family and friends or seek professional help. Phone Beyond Blue: 1800 512 348 or Lifeline Australia on 13 11 44. Support is always there for you if you need it.
References
Babiker A, Alawi A, Al Atawi M, Al Alwan I. The role of micronutrients in thyroid dysfunction. Sudan J Paediatr. 2020;20(1):13-19.
Colbert S, Wilkinson C, Thornton L, Richmond R. COVID-19 and alcohol in Australia: Industry changes and public health impacts. Drug Alcohol Rev. 2020;39(5):435-440.
Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018;12(5):375-381. Published 2018 Apr 3.
Honnamurthy JB, Shivashankara AR, Avinash SS, John Mathai P, Malathi M. Effect of Interaction Between Duration of Alcohol Consumption and Alcohol Dependence on Thyroid Function Test: Cross Sectional Observational Study. Indian J Clin Biochem. 2018;33(1):61-68.
Ihnatowicz P, Drywień M, Wątor P, Wojsiat J. The importance of nutritional factors and dietary management of Hashimoto’s thyroiditis. Ann Agric Environ Med. 2020 Jun 19;27(2):184-193.
Leung AM. The thyroid diet: is there such a thing? Medscape. 2018. Link
Maggini S, Pierre A, Calder PC. Immune Function and Micronutrient Requirements Change over the Life Course. Nutrients. 2018;10(10):1531. Published 2018 Oct 17.
Markomanolaki ZS, Tigani X, Siamatras T, et al. Stress Management in Women with Hashimoto’s thyroiditis: A Randomized Controlled Trial. J Mol Biochem. 2019;8(1):3-12.
Winther KH, Rayman MP, Bonnema SJ, Hegedüs L. Selenium in thyroid disorders – essential knowledge for clinicians. Nat Rev Endocrinol. 2020 Mar;16(3):165-176.
Wolffenbuttel BHR, Wouters HJCM, Slagter SN, et al. Thyroid function and metabolic syndrome in the population-based LifeLines cohort study. BMC Endocr Disord. 2017;17(1):65. Published 2017 Oct 16.
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