How to take care of your thyroid? Our best advice

Unexplained fatigue, sudden weight gain or loss, mood swings… Could your thyroid be the cause? This small gland plays a fundamental role in our metabolism, but it is also very sensitive to imbalances. Diet, stress, daily toxins… Many factors can disrupt it and impact your well-being. Good news: it is possible to preserve and support your thyroid with simple actions! In this article, we give you our best tips to give it what it needs to be at its best and avoid the pitfalls that weaken it.

Everything you need to know about the thyroid

What is the role of the thyroid?

The thyroid is a butterfly-shaped endocrine gland located at the base of the neck. It sounds cute, but its role is very important! Because it produces thyroid hormones that influence the metabolism of the entire body: T3 hormones and T4 hormones.

What are these hormones for? A lot of things! But first and foremost, they regulate:

• body temperature;
• digestion;
• heart rate;
• energy expenditure;
• brain and bone development (especially in children and fetuses).

How does it work? Nothing too complicated. The production of thyroid hormones is controlled by the pituitary gland, a small gland located at the base of the brain. It releases a hormone called TSH to stimulate the thyroid when the human body needs it. And there you go!

How can the thyroid become deregulated?

As soon as the production of thyroid hormones becomes unbalanced, it can have consequences on many organs. And these can manifest in several forms:

• Hypothyroidism: the thyroid gland produces too few hormones and slows down the metabolism. This pathology is often caused by Hashimoto's disease, an autoimmune condition where the immune system attacks the thyroid. Or, sometimes, by an iodine deficiency. In all cases, treatment relies on taking synthetic thyroid hormones.
• Hyperthyroidism: the gland produces too many hormones and speeds up the metabolism. In this scenario, the main cause remains primarily Graves' disease (another autoimmune pathology). Or the formation of hyperfunctional thyroid nodules. Treatment includes antithyroid drugs, radioactive iodine, or surgical removal of the thyroid gland.
• Thyroid nodules: we observe the appearance of nodules (= small benign or malignant masses). In all cases, medical follow-up is necessary to assess their evolution.
• Thyroiditis: an inflammation of the thyroid gland, either transient or chronic. But it can have variable effects on hormone production.

During pregnancy, the body needs to produce a greater amount of thyroid hormones to ensure the baby's proper development. However, in some women, this increased demand can bring to light a thyroid disorder that had previously gone unnoticed.

That's why we recommend screening if you think you might be at risk. For example, due to a family history or certain suggestive signs. Which ones? Read on!

 

What are the symptoms of thyroid dysfunction?

Several symptoms can indicate a problem with thyroid hormone regulation. But they often vary depending on the disorder one suffers from.

In cases of hypothyroidism, one may experience:

• physical fatigue;
• unexplained weight gain;
• cold intolerance;
• dry skin;
• slowed bowel movements;
• memory and mood disorders (which can sometimes lead to depression).

In cases of hyperthyroidism, one typically observes:

• palpitations;
• excessive sweating;
• insomnia;
• rapid weight loss;
• tremors;
• diarrhea;
• nervousness.

Generally, other symptoms may also occur. These include:

• hair loss;
• menstrual cycle disorders;
• concentration problems;
• swelling of the neck.

Taking care of your thyroid through your diet

Know that the best way to take care of your thyroid… is first to adopt a healthy diet! Because certain nutrients are essential for the normal functioning of thyroid hormones. While others can disrupt their assimilation or regulation.

Foods to prioritize

For the proper functioning of your thyroid gland, we advise you to favor foods rich in:

1. Iodine

A good iodine intake is essential for the optimal functioning of thyroid hormones. Especially when pregnant, because iodine and pregnancy go very well together! You will find it mainly in:

• seaweed (wakame, nori, kombu);
• fatty fish and seafood (sardines, cod, shrimp, oysters);
• iodized salt (try to favor unrefined sources).

2. Selenium

Selenium protects the thyroid against oxidative stress and participates in the production of T3 (the active form of thyroid hormone) from T4 hormone. It is found in:

• Brazil nuts;
• fatty fish (tuna, salmon, mackerel);
• eggs and whole grains.

3. Zinc
Zinc intake is necessary for the regulation of thyroid hormones. It is present in:

• red meat and poultry;
• shellfish (oysters, crabs);
• legumes (chickpeas, lentils).

4. Iron
Beware of iron deficiencies, especially if you are pregnant! Because the symptoms of an iron deficiency are very common when expecting a baby. To remedy this while taking care of your thyroid, the best sources are:

• certain animal products (red meat and liver);
• dark green leafy vegetables (spinach, kale);
• legumes and pumpkin seeds;
• an iron supplement.

5. Vitamin D
This promotes the absorption of minerals necessary for thyroid function. It is found in:

• certain marine foods (fatty fish and cod liver oil);
• some dairy products;
• sunlight.

6. Tyrosine
This is an amino acid involved in the production of thyroid hormones. You will consume it in:

• meat and eggs;
• dairy products;
• almonds and avocados.

Foods to avoid

Conversely, some foods should be avoided if consumed in excess. Among others:

1. Goitrogens (in excess)

Certain foods, when consumed in large quantities, can interfere with the absorption of iodine atoms. These are called goitrogens, present in:

• cruciferous vegetables (red cabbage, broccoli, cauliflower, radishes);
• soy and its derivatives (tofu, soy milk).

2. Ultra-processed products

A diet rich in additives encourages inflammation and can disrupt the thyroid. It is therefore better to opt for a good, natural, and minimally processed diet.

3. Excess gluten
In some predisposed individuals, gluten can lead to an autoimmune reaction that can worsen hypothyroidism. Particularly in cases of Hashimoto's disease.

Taking care of your thyroid through your lifestyle

Adopting a healthy lifestyle can also be an excellent way to take care of your thyroid. Indeed, certain habits can protect it… While others expose it to imbalances.

1. Quit smoking

Tobacco does not mix well with the thyroid gland. This is because it contains toxic substances that disrupt thyroid function. Especially thiocyanates, which can hinder iodine intake.

Thus, smokers remain at higher risk of developing nodules, Graves' disease, or autoimmune thyroiditis. Quitting smoking = priority for preserving thyroid health!

2. Manage your stress

Chronic stress increases cortisol production, a hormone that can slow down the conversion of T4 to T3. This makes the thyroid less efficient. To avoid this vicious circle, try adopting relaxation techniques such as:

• meditation;
• yoga;
• or heart coherence.

The best? Good nights with restorative sleep, nothing more effective!

3. Engage in regular physical activity

Physical exercise promotes good metabolism, good blood circulation, and helps regulate thyroid hormone production. You can engage in moderate activity such as:

• brisk walking;
• swimming;
• or cycling.

With this, you will stimulate your energy and reduce your oxidative stress, which is often involved in thyroid disorders.

4. Avoid endocrine disruptors

Beware of endocrine disruptors, which are present in plastics, cosmetics, and certain pesticides. They mimic or block the action of thyroid hormones! To limit your exposure, we advise you to:

• favor organic foods:
• avoid heated plastic containers;
• and opt for natural care products.

In summary, taking care of your thyroid relies on three pillars: an adapted diet, a balanced lifestyle, and monitoring for warning signs. So, by providing your body with essential nutrients, limiting stress factors, and avoiding toxins… You support the proper functioning of your thyroid gland!