Unexplained fatigue, sudden weight gain or loss, mood swings... What if your thyroid was the culprit? This small gland plays a fundamental role in our metabolism, but it's also very sensitive to imbalances. Diet, stress, everyday toxins... Many factors can disrupt it and impact your well-being. Good news: it's possible to preserve and support your thyroid with simple actions! In this article, we'll give you our best advice for giving it what it needs to be at its best and avoiding 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, put like that... But its role is very important! Because it's responsible for producing thyroid hormones that influence the metabolism of the entire body: T3 and T4 hormones.
What are these hormones used for? Lots of things! But above all, to regulate:
- body temperature;
- digestion;
- heart rate;
- energy expenditure;
- brain and bone development (especially in children and fetuses).
How does it work? Nothing too complicated. Thyroid hormone production 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 have it!
How can the thyroid become unregulated?
When thyroid hormone production becomes unbalanced, it can have consequences on many organs. These can manifest in several ways:
- Hypothyroidism: The thyroid gland produces too few hormones and slows down metabolism. This condition is often caused by Hashimoto's disease, an autoimmune condition in which the immune system attacks the thyroid. Or, sometimes, by an iodine deficiency. In all cases, treatment involves taking thyroid hormone replacement therapy.
- Hyperthyroidism : The gland produces too many hormones and accelerates metabolism. In this case, the main cause is primarily Graves' disease (another autoimmune disorder), or the formation of hyperfunctioning thyroid nodules. Treatment includes antithyroid medications, radioactive iodine, or thyroid removal.
- Thyroid nodules : the appearance of nodules (= small benign or malignant masses) is observed. In all cases, this requires medical monitoring to assess their development.
- Thyroiditis : An inflammation of the thyroid gland, either transient or chronic, which can have varying effects on hormone production.
During pregnancy, the body needs to produce more thyroid hormones to ensure the baby's proper development. However, for some women, this increased demand can highlight a previously undetected thyroid disorder.
This is why we recommend getting tested if you think you're at risk. For example, due to family history or certain warning signs. Which ones? Read on!
What are the symptoms of thyroid dysfunction?
Several symptoms can point us to a problem with thyroid hormone regulation. But they often vary depending on the disorder we are suffering from.
In case of hypothyroidism, we can observe:
- physical fatigue;
- unexplained weight gain;
- coldness;
- dry skin;
- a slowing down of intestinal transit;
- memory and mood disorders (which can sometimes lead to depression).
In cases of hyperthyroidism, we tend to observe:
- palpitations;
- heavy sweating;
- insomnia;
- rapid weight loss;
- tremors;
- diarrhea;
- nervousness.
Generally, other symptoms may also appear. 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 to start by adopting a healthy diet! Because certain nutrients are essential for the normal functioning of thyroid hormones, while others can disrupt their absorption or regulation.
Foods to favor
For the proper functioning of your thyroid gland, we advise you to favor foods rich in:
1. In iodine
A good intake of iodine is essential for the optimal functioning of thyroid hormones. This is especially true during pregnancy, as iodine and pregnancy go very well together! You'll find it mainly in:
- seaweed (wakame, nori, kombu);
- oily fish and seafood (sardines, cod, shrimp, oysters);
- iodized salt (try to choose unrefined sources).
2. In selenium
Selenium protects the thyroid against oxidative stress and is involved in the production of T3 (the active form of thyroid hormone) from T4. It is found in:
- Brazil nuts;
- fatty fish (tuna, salmon, mackerel);
- eggs and whole grains.
3. In 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. In iron
Beware of iron deficiency, especially if you're pregnant! Symptoms of iron deficiency are very common when you're expecting a baby. To address 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 dietary supplement .
5. In vitamin D
This promotes the absorption of minerals necessary for thyroid function. It is found in:
- certain marine foods (oily fish and cod liver oil);
- some dairy products;
- the sun.
6. In tyrosine
It 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, certain foods should be avoided if consumed in excess. These include:
1. Goitrogens (in excess)
Certain foods, when consumed in large quantities, can interfere with the absorption of iodine atoms. These are called goitrogens, which are present in:
- cruciferous vegetables (red cabbage, broccoli, cauliflower, radish);
- soy and its derivatives (tofu, soy milk).
2. Ultra-processed products
A diet rich in additives encourages inflammation and can disrupt the thyroid, so it's best to focus on a healthy, natural, and minimally processed diet.
3. Excess gluten
In some predisposed individuals, gluten can trigger 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 a great way to take care of your thyroid. Yes, some habits can protect it… while others expose it to imbalances.
1. Quit smoking
Tobacco is not good for the thyroid gland. It contains toxic substances that disrupt thyroid function, especially thiocyanates, which can interfere with iodine intake.
Thus, smokers remain at greater risk of developing nodules, Graves' disease, or autoimmune thyroiditis. Quitting smoking is a priority for maintaining your thyroid health!
2. Manage your stress
Chronic stress increases the production of cortisol, a hormone that can slow the conversion of T4 to T3, making the thyroid less efficient. To avoid this vicious cycle, try adopting relaxation techniques such as:
- meditation;
- yoga;
- or cardiac coherence.
The must-have? Good nights with restful sleep, nothing more effective!
3. Practice regular physical activity
Physical exercise promotes a healthy metabolism, good blood circulation, and helps regulate thyroid hormone production. You can do moderate activity like:
- brisk walking;
- swimming;
- or the bicycle.
With this, you will boost your energy and reduce your oxidative stress, often involved in thyroid disorders.
4. Avoid endocrine disruptors
Beware of endocrine disruptors, which are found in plastics, cosmetics, and certain pesticides. They mimic or block the action of thyroid hormones! To limit your exposure, we recommend:
- promote organic foods:
- avoid heated plastic containers;
- and favor natural care products.
In short, taking care of your thyroid rests on three pillars: a suitable diet, a balanced lifestyle, and monitoring warning signs. So, by providing your body with essential nutrients, limiting stressors, and avoiding toxins, you're supporting the proper functioning of your thyroid gland!
