This article was reviewed by Felix Gussone, MD.
Key Takeaways:
- Everyday habits are helpful for supporting thyroid health naturally. For example, eating a nutrient-rich diet, regularly moving, and getting high-quality sleep all support overall hormone health, including thyroid function, but they don’t replace medical treatment when it’s needed.
- Micronutrients like iodine, selenium, and iron are important for normal thyroid hormone production, and vitamin D has been linked to thyroid health in some studies. Correcting true deficiencies in these nutrients may help support thyroid function and symptoms.
- Managing stress through mindfulness, yoga, or breathing exercises can improve overall well-being and may help you better cope with thyroid-related symptoms.
- Understanding the signs of thyroid imbalance — from fatigue and weight changes to mood shifts — helps you know when it’s time to get lab testing and consult a healthcare provider.
Thyroid health reflects how well your thyroid gland is functioning as part of your broader endocrine system. The endocrine system is a network of glands, tissues, and hormones that regulate many vital body functions — including temperature, reproduction, heart rate, and sleep-wake cycles.
When thyroid function is poor, several conditions can arise, including overactive thyroid (hyperthyroidism), underactive thyroid (hypothyroidism), and more. In order to manage and heal thyroid conditions, you’ll want to create a personalized medical plan with your provider. Healthy lifestyle habits can often support thyroid health and help ease symptoms, especially alongside other treatments your provider recommends.
According to Arti Thangudu, MD, a board-certified endocrinologist and founder of Complete Medicine, maintaining a generally healthy lifestyle can help ease many common symptoms of thyroid disease. Such symptoms may include mood changes, constipation, diarrhea, insomnia, dry skin, and hair changes.
Some healthy lifestyle factors include eating a nutrient-rich diet with limited sugars and processed foods, exercising regularly with both cardio and resistance training, managing stress, and prioritizing quality sleep.
Below, get more details about specific ways to improve thyroid health naturally, when to consider lab testing, and essential biomarkers that track thyroid function.
6 Ways to Improve Thyroid Health Naturally
There isn’t much research to support the notion of being able to heal thyroid-related conditions through lifestyle changes alone. ”There is no strong evidence to support a certain supplement or diet pattern that increases the chance of remission,” Dr. Thankgudu says of lifestyle interventions for improving thyroid health. “Sometimes hypothyroidism and hyperthyroidism are due to transient issues like medications, illness, pregnancy, so they can resolve on their own without medications.” Other times, that’s not the case, and medical intervention is necessary.
While daily habits alone are unlikely to heal thyroid conditions, committing to a healthy lifestyle supports overall long-term wellness, including thyroid function. Below, learn about the strategies to support healthy thyroid function naturally.
1. Make Sure You Get Enough Iodine, Selenium, and Iron
It’s important to ensure “adequate intake of micronutrients such as iodine, selenium, and iron” to maintain optimal thyroid activity, says Mike Bohl, MD, a general practitioner and Senior Director of Medical Content & Authority at Hims & Hers. And research backs him up.
Iodine occurs naturally in some foods, like seaweed, cod, oysters, and eggs. Using iodized salt is an easy way to meet iodine needs and help prevent thyroid disorders.
Selenium-rich foods include:
- Brazil nuts
- Seafood
- Ham, turkey, pork, and chicken
- Whole grains and oats
- Bananas
- Mushrooms
- Sunflower seeds
Iron-rich foods include:
- Red meat
- Spinach
- Tofu
- Nuts and seeds
- Lentils
However, more isn’t always better, as too much of these nutrients can cause thyroid problems. So it’s best to aim for recommended amounts and to talk with a provider before taking high-dose supplements.
2. Eat a Nutrient-Rich Diet
First, a disclaimer: Dr. Thangudu says diet alone is not a silver bullet for healing thyroid conditions. “There is no strong evidence that a specific diet prevents thyroid disease or improves existing thyroid disease,” she says. “Some [providers] tell patients to stop eating cruciferous vegetables like broccoli, to stop eating gluten, and to stop eating soy, but there isn’t great evidence that these foods actually worsen thyroid disease.”
However, research shows that the Mediterranean diet (which emphasizes fruits, vegetables, healthy fats, whole grains, legumes, nuts, fish, and olive oil, and deemphasizes processed foods) can be beneficial for overall metabolic and hormone health.
3. Manage Stress Levels
According to studies, high levels of the stress hormone cortisol can influence thyroid-stimulating hormone (TSH). While stress alone is unlikely to cause or cure thyroid disease, chronic stress can contribute to fatigue, sleep problems, and mood changes that overlap with thyroid symptoms. To help manage stress, you can try mindfulness practices like yoga, breathing exercises, or regular walks.
4. Maintain Vitamin D Levels
One easy way to help maintain and potentially improve thyroid health is to “assess your vitamin D status and correct a vitamin D deficiency if you have one,” Dr. Bohl says. Correcting low vitamin D can support bone and immune health and may be beneficial for people with thyroid disease, although it isn’t a standalone treatment.
Research has shown that vitamin D deficiency can be linked to thyroid disorders, although it’s not yet clear whether low vitamin D directly causes these conditions.
Vitamin D exists in certain foods, including egg yolks, red meat, and fortified grain products. You also get vitamin D through the sun’s UV rays. If you live in a place where you don’t get regular sunlight, consider talking with your healthcare provider about whether supplementing could be a health-supportive strategy for you.
5. Get Regular, Low-Intensity Exercise
You don’t have to do the most challenging workout imaginable to support your thyroid health — in fact, doing gentle, regular exercise is typically a smart way to go.
To support an underactive thyroid, try low-impact workouts. These can help reduce fatigue and stress on the joints. For an overactive thyroid, avoid overexertion, which can put stress on the heart. Your provider can help you decide what level of activity is safest for you at each stage of treatment.
6. Look for the Signs and Symptoms of Thyroid Disorders
Signs of an overactive thyroid (or hyperthyroidism) in men include:
- Unexplained weight loss despite normal or increased appetite
- Rapid or irregular heart rate
- Tremors or shaky hands
- More frequent bowel movements or diarrhea
- Muscle weakness or fatigue (especially in the upper arms or thighs)
- Enlarged thyroid gland at the base of the neck
- Heat sensitivity or intolerance, sweating
- Thinning hair or hair loss
- Other side effects, including low libido and (ED)
Signs of an underactive thyroid (or hypothyroidism) in men include:
- Fatigue or low energy
- Unexplained weight gain
- Feeling cold easily
- Pale skin
- Constipation
- Dry skin and brittle hair
- Muscle aches or weakness
- Slow heart rate
- Brain fog or poor concentration
- Puffy face
- Hoarse voice
- Lower levels of hormone binding globulin (SHBG) and total testosterone
- Thinning hair
For both hypothyroidism and hyperthyroidism, Dr. Thangudu says it’s essential to look for mood changes. “Hypothyroidism can lead to depressed mood while hyperthyroidism can lead to anxiety and agitation,” she says. “When patients present with these mood concerns, part of the workup should always include thyroid testing.”
Consider Lab Testing to Learn More
After you complete testing, a healthcare provider can review your labs and help decide on medical treatment or lifestyle adjustments before symptoms become more severe.
If you’re taking biotin supplements, know that the American Thyroid Association recommends that you avoid taking them for two days before thyroid blood testing to minimize the risk of inaccurate results. Your provider or lab can give you specific instructions.
Essential Biomarkers Involved in Thyroid Health
There are many biomarkers related to thyroid health, including:
- Thyroid-stimulating hormone (TSH)
- Free Thyroxine (free T4)
- Free Triiodothyronine (free T3)
- Thyroglobulin antibodies
- Thyroid Peroxidase antibodies
The Bottom Line on How to Improve Thyroid Health
While you can’t always prevent thyroid conditions or heal them through lifestyle changes alone, you can take meaningful steps to support your thyroid health naturally.
Eating a balanced diet, managing stress, staying active, and monitoring your vitamin D and iodine levels all promote thyroid health. Regular lab testing and conversations with your healthcare provider can help catch any issues early and keep your thyroid working its best.
FAQs
Can lifestyle changes reverse thyroid disease?
Most thyroid diseases, especially autoimmune conditions, can’t be reversed with lifestyle changes alone, but a healthy lifestyle can help manage certain symptoms and support overall hormone balance, which is vital for thyroid function. Discuss the course of action for your personal health with your healthcare provider.
Are there foods I should avoid for thyroid health?
Some people choose to limit highly processed foods or excessive soy, but there is no landmark research to suggest any diet plan will prevent or improve existing thyroid conditions.
How often should I get my thyroid levels checked?
If you’ve been diagnosed with a thyroid condition, many healthcare providers recommend testing every 6 to 12 months, or more often if symptoms change. If you are experiencing new symptoms, check in with your provider about the best next steps for you.
Does stress really affect thyroid hormones?
Yes. Chronic stress can interfere with thyroid-stimulating hormone (TSH) levels and contribute to fatigue, mood changes, and other thyroid-related symptoms that overlap with thyroid-related symptoms. Stress alone doesn’t directly cause thyroid disease, but managing stress is an important part of feeling better if you’re living with a thyroid condition.
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This article originally appeared on Hims.com and was syndicated by MediaFeed.org.
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