The thyroid gland is a small, butterfly-shaped gland located in the neck, but its role in maintaining hormonal balance and the well-being of the body is enormous. It controls metabolism, energy, heart rate, digestion, and mood. When the thyroid is underactive (hypothyroidism) or overactive (hyperthyroidism), it can upset the whole system. However, by adopting the right lifestyle and nutritional habits, thyroid patients can maintain natural hormone regulation and lead healthier lives.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares some essentials every thyroid patient should do:
1. A Balanced Diet can make a big difference: Diet is a controlling factor for the thyroid. Iodine, selenium, and zinc are essential nutrients that play a crucial role in thyroid hormone synthesis and conversion.
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Iodine can be obtained from iodized salt, seaweed, milk products, and fish. It is essential for thyroid hormone synthesis, but it must be consumed in moderation.
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Selenium: Contains Brazil nuts, sunflower seeds, eggs, and mushrooms. Selenium helps in the conversion of inactive T4 hormone to active T3 hormone.
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Zinc: Foods such as whole grains, legumes, and pumpkin seeds are rich in zinc. Zinc is an important nutrient for thyroid health. Its deficiency can disturb thyroid hormone metabolism.
One must avoid highly processed and refined foods, as they may increase inflammation in the body and put additional stress on the thyroid.
2. Stress Management is Key: Stress generally affects the function of the thyroid gland as the stress hormone referred as cortisol disrupts the T4 to T3 conversion. Over time, this can worsen hypothyroidism, says Aparna.
How to deal with stress:
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Practice yoga, meditation, or relaxation techniques.
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Connect with nature or do something that you enjoy.
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Get adequate rest and a break from work or computer time.
3. Sleep Well: Thyroid patients usually become lethargic due to slow metabolism or hormonal imbalance. Adequate sleep is essential for the repair and balancing of hormones. Target 7–9 hours of good sleep every night. Develop a routine by sleeping and waking up at the same time every day, minimizing evening caffeine, and avoiding nighttime screen time.
4. Exercise Regularly: Exercise is vital as it boosts our metabolism and helps with weight management, and improves mood. However, thyroid patients need to avoid overexertion because excessive exercise can exacerbate fatigue.
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For hypothyroidism, emphasis is placed on walking, yoga, strength training, and light cardio.
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For hyperthyroidism, stretching, breathing exercises, and restorative yoga may be more effective.
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Consistency beats intensity. Even 30 minutes a day of moderate exercise can stabilize hormones and energy.
5. Take Medications Correctly: For other people on thyroid tablets (like levothyroxine), where you take it is as important as how much you take:
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Have your medicines first thing in the morning on an empty stomach with water.
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Wait at least 30–60 minutes to take medicines post having tea or coffee. Avoid taking medicines with breakfast or tea/coffee.
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Don’t skip doses or change the dose without consulting your doctor.
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Do not take medicines with iron or calcium supplements, as they can interfere with its absorption.
6. Regular Check-ups: Thyroid related diseases normally needs to be monitored throughout the life after they are detected. Regular thyroid function tests (TSH, T3, T4) help maintain balance between lifestyle and medication. One must take these tests regularly so that the condition is managed regularly.
7. Look After Your Gut: Proper functioning of the digestive system helps in the proper absorption of nutrients and drugs. Include probiotics like yogurt, buttermilk, or fermented foods, and ensure you get enough fiber from fruits, vegetables, and whole foods. This will also reduce bloating and constipation, which are common in hypothyroidism.
8. Avoid Excess Goitrogens: Some foods, such as soy, raw cruciferous vegetables (cabbage, broccoli, cauliflower), and millet, can interfere with thyroid hormone synthesis if consumed in excess. Cooking these foods tends to neutralize their goitrogenic effect, and therefore, moderate intake is harmless.
In a Nutshell: It is not simple to have a thyroid disease, but it is possible to live with it the right way. Thyroid patients can maintain their hormones balance and enjoy a healthy, balanced life if they adhere to a healthy diet, engage in moderate physical exercise, manage stress effectively, get proper sleep, and take their medications as prescribed.
Remember, small and consistent lifestyle changes make the biggest impact. Your thyroid may be small, but caring for it makes a huge difference in your energy, mood, and overall well-being. For more such nutrition-related tips – CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
