Thyroid Health 101: Supporting Your Thyroid with Naturopathy
The thyroid gland, a small but mighty butterfly-shaped gland located in the neck, plays a crucial role in our health. The thyroid is responsible for producing thyroid hormones, which regulate important body functions like metabolism, energy production, and hormone balance. When our thyroid is not functioning optimally, it can lead to a range of health issues such as fatigue, weight fluctuations, mood swings, and more. But how do we know if our thyroid is working well, and if it’s not, what can we do to support it? In this blog post we take a look at the thyroid gland function, some of the common factors affecting thyroid function, as well as some of the naturopathic strategies for supporting a healthy thyroid.
The Thyroid Gland
The thyroid gland is a small, butterfly-shaped gland that sits at the front of the trachea, just below the voice box. The thyroid produces thyroid hormones - T4 and T3 - which are used throughout the body for important bodily functions, including:
Regulating metabolism
Regulating body temperature
Growth and development
Regulates heart and nervous system function
Regulates digestive function
Reproductive system function
Cognitive function, memory, learning, and attention.
What Can Affect Healthy Thyroid Function?
There are unfortunately a lot of factors in our modern lives that can negatively affect healthy thyroid function. Some of the most significant to be aware of include:
Nutritional deficiencies
Toxin exposure
Stress
Leaky gut and gut dysbiosis
Autoimmunity
Nutritional Deficiencies
Iodine, the nutrient required for thyroid hormone production, is one that certain people, and especially those on a plant-based diet, may not be eating enough of. In fact, while previously considered a rare deficiency in developed countries, low iodine intake is once again on the rise in certain areas in Australia. Iodine is found abundantly in seafood and seaweeds like kelp and nori. Unfortunately Australian soils are typically low in iodine, so intake from fruits and vegetables alone may not be enough. If you are plant-based, a regular serving of iodine-rich seaweed foods like kelp or nori is a must, and especially if you are pregnant or trying to conceive.
Other nutrients that are crucial for healthy thyroid hormone production and thyroid function include:
Selenium
Iron
Zinc
Copper
We need to consider the intake, absorption and utilisation of all of these nutrients (and more!) when considering thyroid dysfunction. A lack of one nutrient (or an imbalance between them) can lead to impaired thyroid function and suboptimal thyroid health.
Toxin Exposure
Certain environmental toxins can disrupt normal thyroid function and may even contribute to the development of thyroid disorders. Some of the worst offenders include:
Heavy metals like lead, aluminium, cadmium, and mercury
Household chemicals like BPA (bisphenol-A, found in plastics), PBDE (Polybrominated diphenyl ethers, flame retardant chemicals that can be found in new furniture and carpets and synthetic clothing), phthalates (found in many different beauty and cleaning products) - can mimic and block thyroid hormones
Pesticides and herbicides such as organophosphates and organochlorine - these can block thyroid hormones from working and increase thyroid hormone excretion from the body
Stress
Stress can hugely impact so many aspects of our health, including our thyroid. In fact, research suggests that maternal stress during pregnancy can even affect the thyroid function of developing infants. Both acute and chronic stress drives up cortisol levels, which suppresses thyroid function. This process can be slowly ongoing for years, with symptoms of thyroid dysfunction occurring, before lab tests will pick up on thyroid abnormalities.
Leaky Gut and Gut Microbiota Issues
Both leaky gut and gut dysbiosis - an imbalance of gut bacteria - can contribute to thyroid issues, and various thyroid disorders are associated with an increased rate of both of these issues. So, an underlying gastric issue could be leading to poor thyroid function. Comprehensive naturopathic testing can help to uncover if this is an issue for you.
Consequences of Poor Thyroid Function
Because the thyroid affects so many aspects of our health, it’s no surprise that the consequences of poor thyroid function can be far-reaching. Some of the consequence can include:
Fertility issues - both hypo- and hyperthyroid can results in fertility problems and anovulation
Fatigue, brain fog, difficulty concentrating
Low mood, depression, or even anxiety and irritability
Irregular and/or heavy periods
Constipation or diarrhoea
Identifying Thyroid Dysfunction
The standard testing for identifying thyroid dysfunction is called a thyroid panel, which is a routine blood test. While this test will identify those with overt disease like established Hashimoto’s or Graves’ disease, it is not always able to pick up on those who have functional or sub-clinical thyroid issues. This is because the thyroid panel primarily looks at the level of TSH, not active T3 or other hormones like T4 and rT3. This means that we sometimes are not seeing the full picture. If your body is working hard to compensate for a low functioning thyroid, blood tests may appear normal in the short term, but in reality, your body is still struggling and isn’t working as it should, leaving you with symptoms of hypothyroidism. It’s also important to remember that the reference ranges used for these tests aren’t looking for optimal levels of hormones, just the levels that keep us free from overt disease. If you are struggling with symptoms of thyroid dysfunction despite “normal” pathology results, you may wish to see a naturopath for more comprehensive testing.
Supporting a Healthy Thyroid Naturally
So, how can we support our thyroid naturally? Diet, lifestyle supplements and herbal remedies can all help. Let’s look at some of my top recommendations for supporting thyroid health.
Boost Your Intake of Iodine-Rich Foods (Hypothyroid only)
If you are plant-based, don’t eat much seafood, or have a history of hypothyroidism, this is a good first step. If you have hyperthyroidism, increasing your intake of iodine is not recommended, although you don’t need to restrict these foods, either. Remember though, that adding more iodine into the diet alone isn’t enough for healthy thyroid function - we need a good balance of all of the crucial nutrients for thyroid function! Good sources of iodine include:
Seafoods/ fish - choose lower mercury and wild-caught options like sardines, mackerel and cod
Seaweeds and sea vegetables - nori, kelp, wakame, dulse
Iodised salt
Egg yolks
Spinach, garlic, watercress, artichokes, pineapples, and citrus fruits can also be good sources, but their content will depend on the soil quality where they were grown
Eat Plenty of Zinc-Rich Foods
Whether you have low or high thyroid function, or are simply wanting to support good thyroid health, zinc is a must! Normal thyroid function depends on adequate zinc levels. Some good food sources of zinc include:
Meats, particularly organ meats like liver, oysters, beef, and chicken
Oatmeal
Spinach
Nuts and seeds, including almonds, pumpkin seeds, hemp seeds, sunflower seeds
Remember that if you are plant-based you are more likely to be low in zinc. If this is you, you may benefit from a zinc status assessment through your naturopath and possibly supplemental zinc.
Eat Plenty of Selenium-Rich Foods
As with zinc, selenium is important whether you have low, high, or normal thyroid function. Selenium acts like an antioxidant, mopping up any damage occuring in the thyroid gland and preventing tissue damage and dysfunction. By far one of the best food sources of selenium is Brazil nuts! Incorporate one or two of these into your daily diet for a wonderful selenium boost.
Reduce Your Exposure to Environmental Toxins
This is a big one and the following steps are measures I think everyone could benefit from to protect their hormonal health.
Drink filtered water - in NSW, tap water can contain trace heavy metals and other impurities. Using a high quality water filter helps to reduce your exposure to any contaminants
Read the labels on your household cleaning and beauty products and ditch products containing like phthalates. A 50/50 mixture of filtered water and plain old white vinegar makes a great (and cheap) multi-purpose cleaner alternative
Never heat food in plastic containers - heat in a pot or transfer to a ceramic or glass container if using a microwave
Throw away any plastics that begin to show signs of wear and tear, including food storage containers but also toys and other plastic items
Ditch the pesticides and herbicides! If you are exposed to these in the workplace, make sure you utilise PPE to minimise your exposure and wash work clothes separately to other clothes and linens
Address Your Stress
So many of us are dealing with constant high levels of stress without taking measures to reduce it. Even if you feel you are coping despite it, chronic stress is absolutely not good for you in the long run. Some of the following can be good ways to reduce your stress:
Daily physical movement - walk, run, dance, lift weights - whatever makes you feel good. Moving your body for at least 20-30 minutes a day in a way you enjoy should be a non-negotiable
Set (and maintain) healthy boundaries at work, at home, with friends and family - stop taking on more than you can cope with or feel comfortable doing. Your future self will thank you!
Find time for regular social connection
Engage in daily mindfulness - for some this might mean dedicated time spent meditating, but for others it might simply mean switching off the phone and getting your hand dirty in the garden for a while, or even just participating in a daily task like washing dishes each day with quiet purpose
Talk it out - seek the help of a qualified counsellor or psychologist to talk through life stressors
Look After Your Gut
This can be a complicated one, and if you’ve been suffering with digestive issues like constipation, diarrhoea, or bloating for a long time, you may find the guidance of a naturopath beneficial here. Comprehensive testing, diet diaries and eliminating trigger foods can be great tools, but need the guidance of a qualified practitioner to be done safely and effectively. Other ways you can look after your general gut health include:
Get your 5 serves of veg and 2 serves of fruit in each day
Incorporate legumes (lentils, chickpeas, beans) into your diet each week. If you haven’t eaten these before, start slow and try one meal per week to start with, to avoid bloating from the increased fibre intake. If you’d like an easy recipe to get you started, check out my lentil bolognaise.
Eat fermented foods like Greek yoghurt, sauerkraut, kefir, kombucha, and kimchi
If you’ve been struggling with symptoms of thyroid dysfunction and want naturopathic support, let’s work together. Head to the bookings page now to book your free chat and get started.
About the Author
Lizzie Stow is a clinical naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
To book an appointment with Lizzie click here.
References
https://mindd.org/environmental-toxins-thyroid-diseases/
https://www.frontiersin.org/articles/10.3389/fnins.2021.692446/full
https://www.mdpi.com/2072-6643/12/6/1769
https://www.frontiersin.org/articles/10.3389/fimmu.2021.579140/full
https://www.frontiersin.org/articles/10.3389/fendo.2021.796212/full
Hechtman, Leah: Clinical Naturopathic Medicine (2nd Ed.) (2019)