Thyroid diseases are the most common form of endocrine disorder and affect 3.2 million people in the United States alone. Thyroid malfunctioning affects many aspects of life and proper thyroid care is essential for good health, especially as this condition is often undiagnosed due to a lack of symptoms. However, there are some simple ways to help your thyroid heal itself without taking any medications or supplements if you know what those ways are.
What is thyroid?
The thyroid is a butterfly-shaped gland that is located in the front of your neck. It produces hormones that control metabolism, which is the process of converting food into energy.
Thyroid hormones also affect growth, brain development and body temperature. Thyroid disease is one of the most common endocrine disorders in America today—an estimated 27 million people are living with some form of thyroid disorder or disease.
What is the effect of thyroid?
You might have heard of the thyroid. You probably know it as a gland that is located in the neck and produces hormones that play an important role in metabolism. The thyroid gland is responsible for producing two main hormones: thyroxine (T4), which is released into the bloodstream and converted to triiodothyronine (T3), which enters into cells where it promotes metabolism.
These two hormones work together to regulate many processes within our bodies, including heart rate, body temperature, appetite control, weight loss/gain and even mood swings.
How does it prevent?
According to the American Thyroid Association, exercise is one of the best ways to prevent hypothyroidism. We already know that exercise can help with weight loss and a lower risk of cardiovascular disease. The same goes for the thyroid gland, too! Studies show that people who engage in regular physical activity have lower rates of hypothyroidism than those who don’t engage in any form of exercise.
Regular exercise also improves mental health—and therefore your emotional well-being—which is another key factor when it comes to preventing hypothyroidism and managing symptoms once you have it. Exercise reduces stress levels, which as we know can be difficult when dealing with a chronic illness such as hypothyroidism; this has been shown by research done at Stanford University Medical Center on its impact on stress levels among people living with autoimmune diseases like Hashimoto’s thyroiditis or Graves’ disease (the two most common forms).
Regular exercise
The benefits of regular exercise are well-documented, and they can help TSH health in many ways. Exercise helps to keep weight in check, which may be beneficial for people with thyroid conditions who have difficulty losing weight. Exercise also improves sleep quality, which is essential for proper hormone production. Additionally, exercise releases endorphins that promote relaxation and reduce stress levels—both helpful for regulating the metabolism of hormones like T4 (the inactive form of TSH).
If you’re new to exercising or haven’t been doing it regularly, start by walking 30 minutes every day at least three times per week—this is as good as any other type of cardio exercise like jogging or cycling in terms of its effects on metabolism. As you get used to exercising more frequently and building up stamina, try adding strength-training exercises such as squats or pushups one day per week; this will give your body the added benefit of strengthening muscles while increasing fat burn overall.
Avoid stress
Stress is a major cause of thyroid problems. Stress can cause the TSHto overwork, underperform, stop working altogether, and more. There are many ways to avoid stress including meditation, exercise, and yoga but they may not be the most effective way to heal the TSH.
The best way to avoid stress is by not worrying about it. The more you worry about something, the more stressed out you will become which will make it harder for your body to function properly by causing imbalances in hormones like cortisol and adrenaline which lead directly back into the cycle again.
Intake of vitamins and nutrients
You can help your thyroid function better by taking the right vitamins and minerals. Here are some that have been shown to be important for TSH health:
- Vitamin A has been found to improve hypothyroidism symptoms, though it’s not clear how much is needed or which form you should use. It may also help with reducing inflammation.
- Selenium helps prevent damage from peroxynitrite, an oxidant produced during oxidative stress that can damage cells and tissues in the body. Selenium may be especially important for people with Hashimoto’s disease who have elevated levels of peroxynitrite.
- Zinc has been shown to play a role in proper TSH production and metabolism—but more research needs to be done on how much you should take (and whether it matters if you’re taking copper at the same time).
Avoid goitrogens
Avoid goitrogens. Goitrogens are substances that can interfere with the production of TSH. They’re found in certain foods, such as soy, cabbage, broccoli, cauliflower, and Brussels sprouts.
If you’d like to eat some of these foods but want to avoid goitrogen interference with your TSH function (and therefore not have to worry about it), try cooking them first: boiling is a little better than steaming; frying is worse than either.
Other tips include using seaweed (instead of soy) as a protein source and substituting kale or spinach for cabbage or broccoli in your favorite recipes that call for those root vegetables.
Avoid sugar intake
Avoiding sugar intake is one of the most important steps you can take in healing your TSH. Sugar has been found to be an underlying cause for diabetes, weight gain, heart disease and high blood pressure. The effects of sugar on cancer are less clear-cut but there’s some evidence that it may play a role in this disease as well.
Sugar also contributes to acne outbreaks by increasing insulin levels within the body which alters sebum production (sebum is an oily substance secreted by your sebaceous glands).
Increase protein intake
Proteins are the building blocks of your body. They’re what gives you muscles, bones and hair. They also keep your fingernails strong and your skin wrinkle-free. In other words, they help with everything from strength to appearance to thyroid health.
Protein is one of the most crucial nutrients for a healthy TSH gland because it helps regulate metabolism by helping cells work properly.* It also helps produce hormones like T3 and T4—key players in regulating metabolism—and contributes to an even flow of blood throughout the body’s tissues.*
Lower caffeine intake
Caffeine is a stimulant that can cause anxiety and insomnia, as well as heart palpitations and increased blood pressure. Caffeine may also cause headaches, migraines, tremors, and muscle twitches. Some people experience irregular heartbeat when they drink caffeine.
If you’re suffering from hypothyroidism or hyperthyroidism related to TSH issues (including Graves’ disease), then it’s best to reduce your caffeine intake or eliminate it altogether from your diet.
Check iodine intake
If you’re not getting enough iodine in your diet, that can lead to thyroid problems. Iodine is an essential mineral for the TSH gland, so it’s important to make sure you’re getting enough of it.
You can get iodine from seafood (like shrimp and oysters), dairy products like milk and cheese, iodized salt, and sea vegetables like kelp.
If you don’t eat these foods regularly though—or if you’ve been eating them less since going Paleo or Whole30—you might be deficient in iodine as well. If this is the case for you then consider taking a supplement or using a pinch of iodine-rich sea salt instead of regular table salt when cooking at home.
Intake fat
Fat is a basic and crucial part of your diet. In addition to providing energy, fat is important for healthy skin, hair, nails, and brain function. It’s also necessary for healthy heart function and immune system function. If you suffer from hypothyroidism or Hashimoto’s disease (autoimmune thyroiditis), then it’s particularly important that you increase your intake of omega-3 fatty acids as well as monounsaturated fats such as olive oil or avocado oil.
If you want to heal your thyroid naturally – including preventing future autoimmune flareups – then adding more fats into your diet can help out tremendously.
Intake probiotics
Probiotics are also a great way to help your thyroid. They improve your digestion, immune function, and weight loss. They can help with allergies and eczema too. These little guys have so many benefits that it’s a wonder we don’t all take them daily.
The jury is still out on whether or not probiotics are effective for the thyroid specifically but if you have trouble digesting your food or experience other digestive issues, it may be worth trying out some good quality probiotics.
Limit gluten intake
Gluten is a protein found in wheat, barley, and rye. It’s also found in foods like bread, pasta, and cereals that have been made with these grains. When you eat gluten your body can’t absorb nutrients properly which can cause inflammation in the body. Inflammation is thought to be one of the main causes of thyroid problems so it’s important to avoid foods with gluten if you want to heal your thyroid faster.
If you’re unsure about whether or not something contains gluten, look for “wheat” on the ingredients list as this is one-way food producers indicate that their product contains this particular ingredient (although not all products make their ingredients lists clear). If you do have a sensitivity or allergy to gluten then obviously avoid these foods altogether.
Improve sleep routine
There is no doubt that sleep plays a crucial role in your overall health. When you are lacking sleep, your body releases the stress hormone cortisol and other hormones that cause your body to start breaking down muscle tissue for energy, making it harder for you to exercise. This can also cause weight gain—which is not good for anyone who suffers from hypothyroidism.
The National Sleep Foundation recommends that adults get an average of 7-9 hours of sleep each night, but there are many factors that may make this difficult depending on where you live and work, including noise levels outside or inside the home (like loud neighbors), temperature issues (too hot or too cold), or even time zone changes when traveling away from home overnight.
Conclusion
The thyroid is one of the most important glands in your body. It regulates our metabolism and plays an important role in regulating our mood, energy levels, and weight. Unfortunately, many people develop a condition called hypothyroidism which can cause symptoms such as fatigue, depression, or weight gain to name a few. With that being said there are many holistic ways you can help heal your thyroid naturally without having to resort to medication which often has adverse side effects (such as bloating).
Also Read :-Â Role of Thyroid on health & metabolism
