At the base of our neck lies a small, but mighty, butterfly-shaped gland known as the thyroid. It is important for our metabolism, energy, and hormones, along with plenty of other vital functions. Like any other gland, system, or organ in the body, the thyroid is prone to imbalances. Conditions such as hypothyroid and hyperthyroid run rampant these days, thanks in large part to improper lifestyle habits. Thankfully, there are plenty of things we can do to prevent these disorders from occurring. Even genetic predispositions can be lessened or, again, prevented, with the right amount of knowledge and healthy habits. Come join me today for a look into the thyroid, and how we can best support it.

Thyroid 101

Given my brief introduction to the thyroid, we have some sense of what it’s capable of. But let’s allow ourselves to examine it just a little bit further before we head over to the signs of imbalances and the ways in which we can best support the thyroid.
Believe it or not, the thyroid is the largest organ in the endocrine system (i.e., the hormone-secreting system). [1] The thyroid is heavily involved with metabolism, influencing how well we break down and convert the food we eat into energy. In other words, it affects our ability to burn and store calories. [1] If you’ve ever heard someone complain about having a slow metabolism while yearning to “burn right through” their food with a fast metabolism, then you’ll have a general idea of what metabolism looks like. The thyroid produces several hormones, including T3 (active thyroid hormone), T4 (inactive thyroid hormone), and Calcitonin, which helps to regulate (blood levels) of calcium and phosphate and prevent the breakdown of bone tissue. [2]
Outside of metabolism, the thyroid is also involved in growth and development, heart rate, body temperature, bowel regularity, blood sugar, menstruation, fertility, skin health, muscle function, and nervous system activity.[3] [4]

But again, this is just the tip of the iceberg. There is so much more to the thyroid. More than a simple post can cover. According to chemistry professor Cindy Samet from Dickinson College, Carlisle, Pennsylvania, “… the thyroid gland is the body’s master metabolic control center. Brain, heart, and kidney function, as well as body temperature, growth, and muscle strength- and much more- are at the mercy of thyroid function.” [4]

Signs of Imbalances

Because of the formidable presence of the thyroid, it is important to pay attention to any of the following symptoms, since they may be a key indicator of a disease or imbalance with the thyroid. If you resonate with one or a number of these, I strongly urge you to seek medical help from a qualified practitioner:

• Extreme or sudden weight gain or weight loss
• Difficulty losing or gaining weight in spite of lifestyle (i.e., diet, exercise, sleep, etc.)
• Hair loss, thinning
• Dry skin
• Irregular periods
• Changes in skin
• Fatigue
• Weakness
• Elevated or low heart rate
• Puffiness
• Mood imbalances
• Cold or heat intolerance
• Low body temperature
• Insomnia
• Dry eyes
• Sensitivity to light
• Chronic constipation or diarrhea
• Acid reflux
• Tremors
[5] [6]

There is one final symptom I want to mention. A sure-fire sign of a thyroid problem that must be attended to immediately is developing a swollen, enlarged thyroid, or goiter. A goiter may cause difficulty swallowing or breathing, hoarseness, coughing, and a tight sensation in your throat. Once again, seek medical help if you start to see or experience any of those symptoms. [7]

How to Support It

If you suspect there is anything wrong with your thyroid, please work with a qualified healthcare practitioner. He or she will order the right tests in order to evaluate the current condition of your thyroid. You may also want to consider testing for heavy metals. There is research to suggest that heavy metals such as lead, mercury, and cadmium, can negatively affect both hormones and the thyroid, so it may help to get tested for potential toxicity. [8] Otherwise, consider the following tips as general advice for maintaining a healthy thyroid:

Got Nutrients?

The following vitamins, minerals, and fats play a role in thyroid health, and are important to get enough of in your diet: Iodine, Vitamin D, Vitamin A, B Vitamins, Zinc, Selenium, Iron, and Omega-3 Fatty Acids. [9]
Although supplements have their place, please know that taking a multivitamin or fish oil capsule will not replace an otherwise healthy balanced tailored to your bio-individual needs. I am by no means saying skip a supplement, but don’t use it as a crutch for an otherwise unhealthy diet. Ditch the processed foods and go for the real stuff you can find in nature. Moreover, don’t starve yourself of nutrients, either. Crash diets are absolutely brutal to your hormones, including your thyroid. If you don’t get enough nutrition, your body is going to be desperate for survival. And in its attempt to keep you alive, it’s going to make some detrimental adaptations.

Support Your Gut

Last month I posted a very in-depth look into the gut-thyroid connection (which you can read here). I highly recommended you check that out, since there’s a plethora of information for you to peruse. For the sake of simplicity, just know that your thyroid affects your gut health, and your gut greatly affects your thyroid. Optimize your gut health by including plenty of fiber-rich, prebiotic foods, probiotic-rich fermented foods, and limiting or restricting problematic foods like dairy and gluten, which can negatively affect the gut.

Avoid Hormone Disruptors

Your endocrine system (of which the thyroid is a part of) is always balancing on a fine line. Poor sleep, over-exercise, bad nutrition, and of course high amounts of stress can all affect it for the worse. What you should also know is that your environment can also disrupt the delicate balance that your hormones and thyroid strive to uphold. Keep an eye out for common hormone disruptors like plastics, which you can swap out for things like glass, non-stick cookware, bamboo, and wood. Obviously not everyone can replace things like pots and pans or containers overnight, but if you can make the gradual progression, then please do (if not for the sake of your thyroid). For more information on hormone disruptors, check out this post here.

Manage Stress

Finally, learn to manage stress. I know, I know, this may sound like a broken record, but please, do not underestimate the power of stress. It truly can cause serious damage to your health if left unchecked. That’s not to say you should live in a bubble, but learn to cope with stress and not let it dominate over you. For instance, at the end of the day, you could learn how to unwind in order to reset yourself after work. Even substituting coffee for nootropics could be a way to counter stress, particularly if coffee is giving you the jitters and therefore making you more susceptible to stress (read my post here to learn about the effects of caffeine on the body).

So, guys, there you have it! A deep dive into the thyroid, signs of a potential imbalance, and the various ways you can keep it in good shape. Once again, please seek medical help before consulting Dr. Google. Otherwise, there’s nothing like good old-fashioned lifestyle for total body (and thyroid) health!

Sources:

[1] https://www.endocrineweb.com/endocrinology/overview-thyroid
[2] https://www.ncbi.nlm.nih.gov/books/NBK279388/
[3] http://endocrinediseases.org/thyroid/thyroid_function.shtml
[4] https://www.verywellhealth.com/the-thyroid-gland-and-thyroid-hormones-4149834
[5] https://www.verywellhealth.com/thyroid-disease-symptoms-3233221
[6] https://www.verywellhealth.com/the-thyroid-gland-and-thyroid-hormones-4149834
[7] https://www.mayoclinic.org/diseases-conditions/goiter/symptoms-causes/syc-20351829
[8] https://avivaromm.com/thyroid-toxins/
[9] https://www.holtorfmed.com/common-nutrient-deficiencies-in-thyroid-disease/