10 Ways to Improve Thyroid Function

If you want to improve your thyroid function the first place to start is understanding how well it is performing. A thyroid test is essential because having too high or too low T4 and T3 can result in various health conditions like hyperthyroidism, hypothyroidism, goiters, thyroiditis, and thyroid cancer.

You can immediately identify risks and improve your thyroid function with at-home thyroid tests. The tests already include a kit with everything you need to get a blood sample through a finger prick and send it to the kit provider. You'll get the results within a few days.

Thyroid Function Test

Assess thyroid function and indicate abnormal thyroid activity.

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Thyroid Function & Autoimmune Reaction Test

Assess thyroid function and indicate abnormal thyroid immune activity.

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Going forwards, there are many ways how you can improve thyroid function. Here are 10 of them you can start doing today:

1. Exercise regularly

Many people include exercising regularly in their weight loss regimen, but they're not aware that losing weight is good for the thyroid. Extra fat can be associated with insulin resistance and inflammation, affecting the thyroid.

All it takes is 20-30 minutes of moderately intense exercise like hiking, biking, and walking. You can watch and join an aerobic fitness video online, too. If you don't like moving around, do yoga or perform simple exercises like planks, sit-ups, leg lifts, and push-ups.

2. Start a balanced anti-inflammatory diet

Eating poor-quality food can affect thyroid function. Say goodbye to processed foods and sugar and say hello to an anti-inflammatory diet. It includes minimally processed and whole foods like vegetables, fruits, nuts, seeds, whole grains, legumes, spices, herbs, eggs, olive oil, and fish rich in Omega-3. Switch to tea and dark chocolate to satisfy your sweet tooth.

Insulin resistance has been linked to thyroid dysfunction; therefore, your diet must have balanced blood sugar, too. (Consider a diabetes risk test to check this). Eat food with balanced complex carbohydrates, healthy fats, and protein.

3. Manage stress levels

It's normal to feel a little stressed out now and then. However, chronic stress can affect various bodily functions, such as the production of thyroid hormones. It involves the pituitary gland, which regulates the thyroid gland. Further, it can increase the level of stress hormones such as cortisol and, in return, decreases the pituitary gland's secretion of TSH. This causes the thyroid to secrete less T3 and T4.

It would be best if you manage stress as much as possible. Identify stressors in life and learn to deal with them. Get enough sleep, limit screen time, meditate, travel, or have a hobby that relaxes and brings you happiness.

4. Improve gut health

Your gut and thyroid are connected. Autoimmune thyroid conditions may develop in people with celiac disease and non-celiac gluten sensitivity. A leaky gut prevents the absorption of nutrients necessary for good thyroid function.

In this case, you must switch to a gluten-free diet. Avoid eating processed foods and change to whole foods. You can also add fermented foods like kimchi and sauerkraut to your diet. Another excellent addition is food rich in probiotics, like yogurt, because they're rich in good bacteria essential to gut health.

5. Increase Vitamin D levels

Low levels of vitamin D are connected to hypothyroidism and autoimmune thyroid conditions. Add more vitamin D-rich foods into your meals, like fish rich in Omega-3. You can drink milk and non-dairy milk fortified with vitamin D, too.

Talk to your doctor about taking vitamin D supplements. Though the recommended dietary allowance is 600 IU for adults, some research proves 2500 IU is better.

Another cost-free way is to get some sunshine. Spend a few minutes outdoors, especially at midday, before applying sunscreen.

6. Maintain healthy iodine levels

Did you know that iodine plays a crucial role in producing T3 and T4 and thyroid-stimulating hormones? It's absorbed by thyroid cells, which combine it with the amino acid tyrosine to produce T3 and T4. Those suffering from iron deficiency have decreased production of these thyroid hormones, which affects thyroid function. That's why once you get tested for iron deficiency, take a thyroid test at home to ensure thyroid function.

The body can't produce iodine; you must include iodine-rich food and supplements. Eat more seafood like squid, tuna, sardines, salmon, cod, oysters, crabs, shrimp, and scallops. Sea vegetables or seaweeds such as nori and kombu are excellent sources of iodine, too. Also, animal-based protein, including eggs, organ meat, and dairy products, can help maintain iodine levels.

7. Eat goitrogenic foods moderately

Goitrogens are compounds found in certain foods. They affect how the thyroid processes iodine in producing thyroid hormones. Those with iodine deficiency should consume such foods in moderation. These include cruciferous vegetables like cabbage, broccoli, cassava, millet, and soy.

8. Reduce exposure to toxins

Toxins in the environment and those in cleaning and personal care products can affect overall thyroid function. These common toxins are chlorine, mercury, fluoride, cigarette smoke, insecticides, and pesticides. They can damage the thyroid and prevent it from producing T3 and T4 hormones. They also prevent the hormones from being used correctly.

9. Include selenium-rich food in your diet

Eating food rich in selenium can help with proper thyroid function. The thyroid cells can help prevent cell damage by acting as a catalyst for reactive oxygen species.

Selenium is found in various food sources like bananas, almonds, cashew and Brazil nuts, sunflower and pumpkin seeds, beans, and lentils. It's also present in brown rice, mushrooms, spinach, and poultry meat. However, those with hypothyroidism must consult their doctor before increasing selenium in their diet.

10. Boost intake of medicinal herbs and spices.

Microbes like bacteria, fungi, protozoa, and viruses in your tissues can cause hormonal imbalance and cellular wear and tear, which can negatively affect the thyroid. This is where medicinal herbs and spices come in.

Boost your intake of turmeric, garlic, Andrographis, and other medicinal herbs rich in phytochemicals. They're known for suppressing microbes while protecting body cells at the same time. If you don't like them in your food, talk to your doctor about supplements you can take.

A thyroid test at home can help identify thyroid-related health problems the soonest time possible. But remember that prevention is always better than cure. Start improving your body's thyroid function today by following the tips above.