Katarina Lijovic is a Functional Nutrition and Holistic Wellness expert who successfully applies her konwledge and skills to help individuals and communities to optimize their health and quality of life.
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January is the month reserved for thyroid health awareness. The reason why the entire month is dedicated to this tiny gland is because thyroid dysfunction is very common. In fact, 1 in 8 women will develop a thyroid disorder in her lifetime, while up to 60% of those women are unaware of their condition. An undiagnosed and untreated thyroid condition puts an individual at risk for other health conditions such as cardiovascular diseases, osteoporosis, and infertility.
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Thyroid health impacts numerous systems and organs in the body
The thyroid gland and the hormones this butterfly-shaped gland produces are critical for our health, as they play a major role in the regulation of numerous metabolic processes. From digestion, thermoregulation, and insulin sensitivity, to reflex reactions, blood pressure, heart rate, and mood – thyroid hormones affect different systems and processes in our body. An underactive and hyperactive thyroid gland, or hypothyroidism (underproduction of thyroid hormones) and hyperthyroidism (overproduction of thyroid hormones), will affect different systems and organs in our body. Therefore, keeping these hormones in balance is crucial for optimal metabolism and metabolic processes. For example, hypothyroidism slows everything down, and a person can suffer from constipation, fatigue, memory issues, brain fog, fat indigestion, gut health issues, constant cold sensations, weight gain, irregular menstrual cycles, hair loss, sluggish liver, loss of bone mineral density, and mood swings. On the other hand, hyperthyroidism speeds up the body’s metabolism, and a person can be affected by weight loss, rapid and irregular heartbeat, hand tremors, excessive sweating, increased sensitivity to heat, diarrhea, insomnia, increased hunger, anxiety, and nervousness. It is important to know that not everyone with thyroid issues will experience these symptoms, and they can be very mild and non-specific. Therefore, it can be hard to even notice and challenging to diagnose an underactive or overactive thyroid gland. Hypothyroidism is more common than hyperthyroidism, and when looking at hypothyroidism through functional, holistic lenses (or the Functional Medicine approach), it is important to find the root cause of thyroid health issues by doing the “detective” work. Merely treating the symptoms without looking at the root cause of an underactive thyroid or hypothyroidism is not an approach that will restore thyroid health and improve its activity. The following questions should be considered when doing the “detective” work: Is there a problem in the pituitary gland, hypothalamus, or the thyroid gland itself? Is something else happening elsewhere in the body, such as an imbalance in sex hormones or the adrenal glands, that triggers a set of symptoms presenting as hypothyroidism? Is it an autoimmune disorder? In fact, Hashimoto’s thyroiditis is an autoimmune disorder that accounts for 90% of adult hypothyroidism. However, determining whether someone has an autoimmune disease and testing for autoimmunity is not easy because the conventional healthcare system does not usually test for antibodies that can tell us whether someone has an autoimmune condition.
Whether you suffer from hypo- or hyperthyroidism, there are different dietary and lifestyle interventions that can support your thyroid health.
4 ways to support your thyroid health with dietary and lifestyle modifications
1. Focus on nutritious foods and adequate caloric intake
Ensure that you eat plenty of whole foods that are nutrient-dense, such as fish, quality animal products, colorful vegetables and fruits, nuts, seeds, and whole grains. It would be useful to test for gluten sensitivity and possible celiac disease because gluten is often problematic for those who suffer from thyroid health issues, especially if a person has an autoimmune condition (Hashimoto’s or Graves' disease). Meals should be well-balanced (special attention should be given to adequate protein intake) and colorful. Different colors in fruits and vegetables are packed with various nutrients that have anti-inflammatory and antioxidant properties. Inflammation is one of the reasons that can impair thyroid function, so it is critical to focus on anti-inflammatory foods that can be found in those colorful plant foods, as well as in fatty fish that is rich in omega-3 fatty acids. Furthermore, nutrients that support thyroid hormone production and thyroid health include selenium, iron, zinc, vitamins D, E, and A, B vitamins, magnesium, and iodine. Foods that are rich in these nutrients include meat, liver, eggs, seafood, fatty fish, Brazilian nuts, pumpkin seeds, and various fruits and vegetables. Also, ensure that you have adequate caloric intake because your thyroid does not like undereating. Regular, balanced meals are important for hormonal health and will also ensure blood sugar stability.
2. Ensure adequate sleep and rest
Sleep is essential for restorative processes and repair, including the restoration of thyroid tissue and the proper functioning of the thyroid gland. The thyroid gland thrives on adequate rest and sleep. Sleep improves the immune system and metabolic health, boosts energy, and helps regulate the production of thyroid hormones. Chronic or acute sleep deprivation can interfere with the hypothalamic-pituitary-thyroid (HPT) axis, which controls the release of thyroid hormones. Inadequate sleep puts the body under stress and leads to elevated cortisol levels, which can interfere with the conversion of underactive thyroid hormone T4 to its active form, T3. If you're struggling with thyroid issues, sleep hygiene should be your priority, focusing on both sleep quality and quantity. Go to bed and wake up at the same time each day, expose your eyes to daylight within 30 minutes of waking up, and optimize your sleep environment by keeping your bedroom cool and dark. Dim the lights in your home 2 hours before bedtime. Avoid blue light exposure 2 hours before bedtime, develop a relaxing routine (e.g., read a book or take a hot bath), avoid caffeine 6-8 hours before bedtime, and eat your dinner (last meal) at least 2-3 hours before going to sleep.
3. Be mindful of toxin exposure
Toxin exposure can significantly impact thyroid health. Numerous environmental toxins, pollutants, and chemicals can interfere with the thyroid gland's ability to function properly. The thyroid is sensitive to certain toxins, and prolonged exposure to these can lead to hormonal imbalances and impaired thyroid function. Different chemicals, such as bisphenol A (BPA), pesticides, glyphosate, and herbicides, act as endocrine disruptors, meaning that they can interfere with the body’s natural hormones. Also, these chemicals can impair the conversion of T4 to the more active T3 and cause an underactive thyroid. Furthermore, exposure to mold and heavy metals, such as mercury, lead, and arsenic, can also negatively affect thyroid gland function and hormone production. Ensure that your environment is toxin-free. Be mindful of your skincare products, household cleaning products, water, and cookware, as many toxins can be found in these areas. You can easily and effectively clean your home with a mixture of lemon, white vinegar, and bicarbonate of soda. Also, avoid drinking from plastics (bottles and plastic coffee lids), buy organic produce whenever possible, filter your water, avoid non-stick cookware, and swap it with stainless steel or cast-iron cookware. You can also invest in a good air purifier to eliminate toxins from your home.
4. Stress management
It is well-known that stress is a major trigger for various health issues, and the thyroid gland is no exception. Stress has a direct and significant impact on thyroid function. Chronic stress leads to elevated cortisol levels, which can disrupt thyroid hormone production and conversion, trigger autoimmune thyroid conditions, and worsen existing thyroid issues. Chronic stress leads to prolonged high levels of cortisol, which can interfere with the conversion of underactive thyroid hormone T4 to its active form, T3, and can suppress the release of thyroid-stimulating hormone (TSH) from the pituitary gland. Additionally, the hypothalamic-pituitary-thyroid (HPT) axis can be affected by stress, and this axis is important for the regulation of thyroid hormone production. Stress can also worsen common thyroid-related symptoms. For instance, people with hypothyroidism may experience worsened fatigue, brain fog, and weight gain when under stress. On the other hand, those who suffer from hyperthyroidism can become more irritable and anxious under stress. Here are a few strategies to manage stress: engage in relaxation techniques and practices to manage your stress levels, such as deep breathing, progressive muscle relaxation, meditation, journaling, or yoga. For example, journaling or writing down your thoughts before bedtime can help release any lingering stress or anxiety, allowing you to go to sleep calmer. Also, regular exercise and supportive relationships help calm the overactive nervous system affected by stress.
Start with small steps today, they can have a big impact on your health
Small shifts in your diet and lifestyle can have a significant impact on your thyroid health and overall well-being. A nutrient-rich diet, stress management, quality sleep, and toxin avoidance can help optimize your thyroid function. Start with one small change today, your thyroid will thank you!
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Katarina Lijovic, Functional Nutrition Counselor/Nutritionist
Katarina Lijovic is a Nutritionist and Functional Nutrition Counselor who focuses on addressing the root causes of nutritional imbalances and health concerns, rather than merely managing symptoms. By using a holistic, personalized approach, Katarina works to optimize an individual’s health through tailored nutrition plans, lifestyle modifications, and evidence-based practices. Her mission is to guide individuals toward long-term, sustainable solutions. With her focus on prevention and balance, Katarina empowers individuals to make informed choices that support their overall health and well-being.