January isn’t only about getting a fresh start or the new year. It’s also National Thyroid Awareness Month, bringing attention to this small but mighty gland that impacts many of the body’s hormones, organs, and systems. Up to 20 million people in the US deal with a thyroid disorder, with plenty more being undiagnosed. The goal of Thyroid Awareness Month is to show the importance of this gland, and why taking care of it is so important. So, let’s cover the top facts that you need to know about your thyroid! [1] 

The Master Gland

The thyroid rests right at the front of the throat and is shaped like a butterfly. Science often refers to it as the “Master Gland” since it controls nearly every cell in the body. Our nerves, kidneys, heart, brain, eyes, bones, muscles, body temperature, and digestion are all influenced by it. According to holistic nutritional coach Jill Grunewald, “It’s the spoon that stirs our hormonal soup, producing several hormones that transport energy into every cell in the body vital for feeling happy, warm, and lithe.” These include calcitonin, T4 (thyroxine), and T3 (triiodothyronine). [2] [3] 

Regulates Metabolism

The thyroid gland heavily regulates our metabolism. Ideally, it performs best in a goldilocks-like state of balance. When it is underactive (i.e., hypothyroidism), metabolism slows down, leading to symptoms like weight gain, fatigue, constipation, cold intolerance (due to low body temperature), fluid retention (edema), and reduced heart rate. On the flip side, an overactive thyroid (i.e., hyperthyroidism) makes metabolism a little too quick, causing things like rapid weight loss, diarrhea, nervousness, tremors, heat intolerance (due to elevated body temperature), and elevated heart rate. This is why balance is key- you don’t want your thyroid to be too slow, but you have to be careful of it becoming too fast as well. [3] [4] [5] 

Fueled by Iodine 

To make hormones, the thyroid requires iodine. (The only cells that can absorb iodine are thyroid cells!) Once the cells receive enough iodine, they combine it with the amino acid tyrosine and create T4 and T3, which are then sent into the bloodstream and transported throughout the body where they can control metabolism. The thyroid only needs a little bit of iodine to stay in good shape. Dickinson College of Carlisle’s professor of chemistry, Cindy Samet, explains, “It turns out that one teaspoonful of iodine is enough for a lifetime of thyroid hormone production. But the thyroid gland needs a constant supply of iodine, so we must intake iodine in some form on a daily basis and not all at once.” How much is enough? The recommended dietary allowance (RDA) for iodine in the US is 150 mcg for adults and teens over the age of 14. Women are advised to spike that up to 220 mcg during pregnancy and 290 mcg while breastfeeding. The best sources of iodine include seaweed, cod, shrimp, cheese, yogurt, tuna, eggs, prunes, and iodized salt. But beware. Too little iodine and you risk of many disorders, including hypothyroid (low thyroid), goiter (enlarged thyroid), and fibrocystic breasts (which are painful, lumpy breasts). And with too much iodine you run of the risk of blocking thyroid hormone production as well as triggering hypothyroid disease and thyroid papillary carcinoma (the most common type of thyroid cancer in the US). [3] [6] [7] [8] 

Common Disease

Remember what I said earlier about thyroid disease affecting nearly 20 million Americans? It’s more common than you think! According to recent statistics, for every 1,000 Americans, 8 have noticeable hypothyroidism and 5 have noticeable hyperthyroidism, 130 have subclinical hypothyroidism, and 4 have subclinical hyperthyroidism. Thyroid disorders are more common in women than men, with treatment costs for women in the US totaling up to $4.3 billion in the year 2008. According to Dr. Jerome M. Hershman, a professor of Medicine from UCLA’s David Geffen School of Medicine, “Women are particularly at risk for a thyroid issue. One in eight women will develop a thyroid disorder during the course of their lives- that’s five to eight times the rate in men.” There’s also the case of nodules, which are either lumps or “swellings” on the thyroid. They can be either benign or cancerous; some potentially create too many hormones, which can further drive disease. In middle-aged adults, 70% of women and 40-50% of men will have nodules. In cases of thyroid cancer, an emergency procedure known as a thyroidectomy is performed. This is the removal of the entire gland. The increase of thyroidectomies is said to have risen by 39% since 1996. [1] [3] [9] 

Give It Some Love

Luckily, there are many things that you can do to take care of your thyroid. These are not only good for your thyroid in general, but they’re also important for total health.

The first is to ditch the cycle of yo-yo dieting. Constantly restricting or starving yourself will go back to haunt you in the long run. Every time you do so, you’re telling your body and thyroid to go into survival mode. Once that happens, the thyroid starts to slow down metabolism. If you’re constantly in this state, you could be setting yourself up for hypothyroidism.

The second is to take care of your gut. It’s not just about digesting your food! Our gut is also involved in the conversion of thyroid hormones. When it’s imbalanced, it creates a ripple effect that touches even our thyroid. So, be sure to nourish your gut with plenty of fiber, whole foods, and probiotics. (For more on the gut-thyroid connection, check out this post here.) 

And the third is to manage your stress. I know it’s easier said than done, but stress is no joke. When left unchecked, it affects your entire body, shutting down digestion, hindering sleep, and interfering with exercise performance. Your thyroid is also affected, so please, learn to handle it in a healthy way. (Here are some tips on how to start handling stress in a healthy way) 

There you have it! My shout out to this vital gland! I hope this information helps and would love to know your tips for supporting the thyroid. Share with me down in the comments!

Sources:

[1] https://renaissance.stonybrookmedicine.edu/surgery/blog/january-is-thyroid-awareness-month-2018
[2] https://experiencelife.com/article/11-facts-about-your-thyroid/
[3] https://www.livescience.com/58771-thyroid-gland-facts.html
[4] https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284
[5] https://www.endocrineweb.com/conditions/hyperthyroidism/hyperthyroidism-symptoms
[6] https://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works
[7] https://www.verywellhealth.com/iodine-and-the-thyroid-3231870
[8] https://www.healthline.com/nutrition/iodine-rich-foods
[9] http://endocrinefacts.org/health-conditions/thyroid/