How to Naturally Manage Hypothyroidism: Tips from Top Endocrinologists

How to Naturally Manage Hypothyroidism: Tips from Top Endocrinologists

If you’ve been feeling constantly tired, struggling with weight gain, or battling bouts of depression and cold intolerance, you might be experiencing the effects of hypothyroidism. Hypothyroidism is a condition where the thyroid gland doesn’t produce enough hormones. It affects an estimated 5% of the population, with higher prevalence in women and older adults. 

These symptoms can significantly disrupt your daily life, making it hard to enjoy activities you love or keep up with work and family responsibilities. The good news is that there are several natural strategies endorsed by top endocrinologists that can help you manage these symptoms and improve your quality of life. Here are some practical tips to get you started.

Understanding Hypothyroidism

Living with hypothyroidism can feel overwhelming. The fatigue can make it hard to get out of bed, let alone exercise, and weight gain can impact your self-esteem. Depression and mood swings can strain relationships, and cold intolerance can make you uncomfortable in everyday situations. Proper management of hypothyroidism is crucial for maintaining your overall health and well-being. While medication is often necessary, incorporating natural remedies can enhance your treatment plan and help you regain control over your life.

Here are some top strategies to support thyroid hormone production:

1.  Balanced Diet and Nutrition

What you eat can have a big impact on your thyroid health. Consuming a nutrient-rich diet helps support thyroid function and overall health, giving you more energy and helping to stabilize your mood.

Foods to Include:

• Iodine-Rich Foods: Iodine is essential for thyroid hormone production. Include foods like seaweed, fish, dairy, and iodized salt in your diet. However, be cautious not to consume too much iodine, as it can worsen thyroid issues. Always have iodine measured to be sure you are getting the right amount. 
• Selenium: Selenium supports thyroid hormone metabolism. Brazil nuts, sunflower seeds, and mushrooms are excellent sources. Avoid excessive selenium intake, as it can be toxic. Test don’t guess.
• Zinc: Crucial for thyroid function, zinc can be found in pumpkin seeds, chickpeas, and lentils. Hypothyroidism is associated with hair loss. The hair loss attributed to hypothyroidism may not improve with thyroxine unless zinc supplements are added.
• Probiotics: Healthy gut bacteria (microbiome) affects immune and thyroid function. Autoimmune thyroid disorders such as Hashimoto’s and Graves are associated with celiac and with non-celiac wheat sensitivity that damage the gut barrier. The gut microbiome influences the availability of key nutrients for thyroid function, Probiotic supplementation showed that they improved thyroid function.

Foods to Avoid:

• Processed Foods: These often contain unhealthy fats and additives that can disrupt thyroid function. A study showed that eating ultra-processed food increased the risk of subclinical hyperthyroidism by 14%!
• Excess Soy: Soy is not problematic if you have a healthy thyroid and the nutrients to support it such as adequate iodine However excessive amounts of soy may however inhibit absorption of thyroid hormone if you are taking thyroid hormone.
• Gluten: Hashimoto’s thyroiditis is the most common autoimmune disorder and when you have one autoimmune disorder you are more likely to have others. Going gluten free decreases inflammation and inflammation is the root cause of many diseases.

2. Regular Exercise

• Exercise might feel like the last thing you want to do when you’re exhausted, but regular physical activity is incredibly beneficial. It can help manage weight, boost your mood, and enhance overall health. Exercise helps increase your metabolic rate, which can be sluggish due to hypothyroidism. A study showed that moderate intensity aerobic activity increased T3 and T4 levels.
  
  

3. Stress Management

• Chronic stress can make hypothyroidism symptoms worse. Chronic stress increased TSH which increases when thyroid hormone levels are low.  Incorporating stress-reducing practices into your daily routine can make a significant difference in how you feel.

Techniques to Try:

• Mindfulness and Meditation: These practices help reduce stress and improve mental clarity.
• Deep Breathing Exercises: Simple breathing techniques can quickly calm the mind and reduce stress levels.
• Yoga: Yoga combines physical movement with mindfulness, offering both physical and mental benefits. Certain yoga poses may support thyroid function and reduce stress
  

 4. Adequate Sleep

• Quality sleep is essential for thyroid health and overall well-being. The rhythm of thyroid stimulating hormone (TSH) secretion may be related to melatonin. Too much or too little sleep can affect levels of TSH which regulates the production of thyroid hormone. The longer you sleep, your sensitivity to thyroid hormone decreases.

 5. Regular Check-Ups

• Even with natural management strategies, regular check-ups with your healthcare practitioner are crucial. Regular blood tests help monitor your thyroid hormone levels and adjust treatment as necessary.

Managing hypothyroidism naturally involves a holistic approach that includes a balanced diet, regular exercise, stress management, adequate sleep, adequate nutrients, and regular medical check-ups. By incorporating these strategies, you can take charge of your health and improve your quality of life.

Remember, always consult with your healthcare provider before making any significant changes to your treatment plan. Each individual’s needs are unique, and your doctor can help tailor these tips to your specific situation. If you are struggling apply for a no obligation clarity call to see if we are a good fit. A functional medicine approach personalizes your care and takes into account your lifestyle, environment and other factors that influence your health. Try something new!

References:

1. 1. Zimmermann MB, Boelaert K. Iodine deficiency and thyroid disorders. Lancet Diabetes Endocrinol. 2015;3(4):286-295. doi:10.1016/S2213-8587(14)70225-6
   2. Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi:10.1155/2017/1297658
   3. Betsy A, Binitha M, Sarita S. Zinc Deficiency Associated with Hypothyroidism: An Overlooked Cause of Severe Alopecia. Int J Trichology. 2013;5(1):40-42. doi:10.4103/0974-7753.114714
   4. Knezevic J, Starchl C, Tmava Berisha A, Amrein K. Thyroid-Gut-Axis: How Does the Microbiota Influence Thyroid Function? Nutrients. 2020;12(6):1769. doi:10.3390/nu12061769
   5. Zhang J, Zhu F, Cao Z, et al. Ultra-processed food consumption and the risk of subclinical thyroid dysfunction: a prospective cohort study. Food Funct. 2022;13(6):3431-3440. doi:10.1039/d1fo03279h
   6. Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. Thyroid Off J Am Thyroid Assoc. 2006;16(3):249-258. doi:10.1089/thy.2006.16.249
   7. Piticchio T, Frasca F, Malandrino P, et al. Effect of gluten-free diet on autoimmune thyroiditis progression in patients with no symptoms or histology of celiac disease: a meta-analysis. Front Endocrinol. 2023;14:1200372. doi:10.3389/fendo.2023.1200372
   8. Altaye KZ, Mondal S, Legesse K, Abdulkedir M. Effects of aerobic exercise on thyroid hormonal change responses among adolescents with intellectual disabilities. BMJ Open Sport — Exerc Med. 2019;5(1):e000524. doi:10.1136/bmjsem-2019-000524
   9. Puttaswamy SH, Nandibewur NP, Kumar P, Venkataiah V, Pinjar MJ. A Cross-Sectional Study of the Relationship Between Perceived Stress and Thyroid Function Among Apparently Normal Women in the Reproductive Age. Cureus. 2024;16(3):e55567. doi:10.7759/cureus.55567
   10. Xiao X qiu, Fu F shan, Xiang C, Yan H chao. Sensitivity to thyroid hormones is associated with sleep duration in the euthyroid population with depression degree lower than moderate. Sci Rep. 2024;14:6583. doi:10.1038/s41598-024-57373-8