Emma’s Top Tips for Thyroid Health
As we discussed in Thyroid Health: Part 1, taking care of your thyroid health is essential to gaining optimal health. There are steps we can take to help foster healthy, balanced thyroid function.
Here are my top tips for thyroid health:
Top up on selenium
Studies have shown that selenium is beneficial to thyroid function. For example, researchers have found that selenium supplementation during and after pregnancy significantly reduces thyroid inflammation and the incidence of hypothyroidism 1.
According to a 2014 Australian Health Survey, three per cent of males and six per cent of females aged two years and over did not meet their requirements for selenium intake. Amongst those 71 years and over, approximately one in 10 had inadequate selenium intakes (12 per cent of males and 10 per cent of females) 2.
The main food sources of selenium in Australia are meat, poultry and game products; cereal products, fish and seafood 3. Brazil nuts are also a good source of selenium. Eating just three a day is enough to boost your selenium levels.
Supplement with a wholefood iodine source
Iodine is an essential nutrient required for the production of thyroid hormones, which is important for normal growth and development— especially the brain. Researchers have found that increased iodine intake during pregnancy in iodine deficient mothers results in improved infant weight and length. Iodine during pregnancy is essential for the production of the maternal thyroid hormones, which are essential to support normal development of the baby 4.
Foods high in iodine include seafood, seaweed and good quality salt.
Include thyroid-friendly foods in your diet
Thyroid-friendly foods include apricots, dates, egg yolk, parsley, potatoes, prunes, raw seeds, whole grain, fish, chicken, raw milk and cheeses, asparagus, sunflower seeds, olive oil, whole grain cereals, avocado, carrots, and bananas.
Avoid foods that may further suppress thyroid function
Substances that suppress thyroid function through interfering with iodine uptake are known as goitrogens. Common goitrogenic foods include the brassica family, soybeans and cassava. These foods include broccoli, Brussels sprouts, cabbage, kale, mustard greens, peaches, pears, radishes, spinach and turnips. Avoid soy and soy protein powders: as little as 30mg of soy isoflavones (compounds found in plants capable of exerting estrogen-like effects) can compete with thyroid hormones and can cause anti-thyroid antibodies to be produced.
Cooking or fermenting these foods destroys most of their goitrogenic qualities.
Avoid fluoride and chlorine
Chlorine, fluoride and iodine are chemically related. Chlorine and fluoride block iodine receptors in the thyroid gland, resulting in reduced iodine-containing hormone production and hypothyroidism.
Avoid stimulants
Caffeinated drinks, and stimulants like smoking and alcohol all affect the thyroid function.
Reduce stress
Stress is known to be a significant contributor to thyroid dysfunction. Identify the source of your stress and empower yourself to change this response where you can.
Get active
Take regular exercise. Physical activity is especially important if you suffer from hypothyroidism. It is essential in order to help speed up your metabolism and increase weight loss. A daily 30-minute workout, building up to 45 minutes is fine. If you currently take regular exercise, it will help to increase what you do by just 10 minutes extra per day.
Temperature charting
Take your temperature before getting out of bed. Make sure you use a thermometer that goes to two decimal places. If your temperature is 36.0 degrees Celsius or under, then you should look further into your thyroid health.
References
- Negro R, Greco G, Mangieri T, Pezzarossa A, Dazzi D, and Hassan H(2007) The Influence of Selenium Supplementation on Postpartum Thyroid Status in Pregnant Women with Thyroid Peroxidase Autoantibodies. The Journal of Clinical Endocrinology & Metabolism 92:4, 1263-1268. Accessed online May 2015 http://jcem.endojournals.org/content/92/4/1263.abstract
- http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Selenium~407
- Australian Bureau of Statistics, 2014, Australian Health Survey: Nutrition First Results – Foods and Nutrients, 2011-12, ‘Table 10: Proportion of Nutrients from food groups’, data cube: Excel spreadsheet, cat. no. 4364.0.55.007
- Menon KC1, Skeaff SA et al (2011) The effect of maternal iodine status on infant outcomes in an iodine-deficient Indian population. Thyroid. Dec;21(12):1373-80. doi: 10.1089/thy.2011.0130. Epub 2011 Oct 26. Accessed online May 2015 http://www.ncbi.nlm.nih.gov/pubmed/22029720
Kat Boehringer
Freelance journalist and editor
Kat Boehringer specialises in health communications including health writing, health promotions, and social media management. In her spare time she works as a massage therapist and aspiring novelist. Connect with her at LinkedIn.
