The thyroid gland plays a crucial role in regulating many aspects of your health, including body temperature, heart rate, weight, energy levels, and more. Keeping your thyroid healthy is thus essential for your overall well-being.
Here is a comprehensive guide on how to keep your thyroid healthy.
Get Enough Iodine
Iodine is an essential trace element that plays a vital role in thyroid health. This is because the thyroid gland uses iodine to produce thyroid hormones. And so without sufficient iodine intake, your thyroid will struggle to produce adequate hormone levels to keep your metabolism and other body functions running optimally.
According to the American Thyroid Association, the recommended daily intake of iodine for most healthy adults is at least 150 micrograms per day. Getting enough iodine prevents hypothyroidism caused by iodine deficiency, also known as goiter.
The good news is that getting enough iodine is easy with a healthy diet that includes iodine-rich foods like:
- Seaweed
- Yogurt
- Eggs
- Fish (especially cod)
- Iodized salt
- Fruits and vegetables grown in iodine-rich soil
Seaweed is one of the best sources, containing up to 2,984 micrograms in a quarter-cup of some varieties. But when consuming it, just be mindful that excessive consumption of seaweed or iodine supplements can cause thyroid issues for some people who are sensitive to iodine. Also, while table salt in the United States contains added iodine, be cautious with consumption due to the high blood pressure risks of too much sodium.
For most adults, aiming to get at least 150 micrograms of iodine per day from food sources should support healthy thyroid hormone production.
Eat Thyroid-Healthy Foods
Eating a nutritious diet plays a huge role in maintaining thyroid health and preventing thyroid disease.
Focus your diet on whole, unprocessed foods like fruits, vegetables, legumes, lean protein, whole grains, nuts and seeds. There are also some specific foods and nutrients that are particularly beneficial for thyroid health. For example, foods rich in selenium, zinc, copper, vitamin D, vitamin B12, and polyunsaturated fatty acids support thyroid function.
Good food sources include:
- Brazil nuts
- Oysters
- Organ meats
- Beef
- Baked beans
- Spinach
- Avocados
- Healthy oils like olive oil and vegetable oils
Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, kale, and cauliflower also support thyroid health. This is because they contain compounds that boost liver detoxification to help modulate thyroid hormone levels.
However, there are some foods that may negatively impact your thyroid function or increase your risk of thyroid problems.
And so, you should limit your intake of:
- Added sugars – Higher glycemic levels increase inflammation and alter thyroid hormone levels. Sugary foods also provide no nutrients to support your thyroid.
- Soy foods – Some evidence shows that phytoestrogens and isoflavones in soy foods impair the absorption of thyroid medication in sensitive individuals and increase the risk of developing thyroid disease.
- Potential food allergens – Common allergens like gluten, dairy, and corn trigger autoimmune reactions in some people that damage the thyroid. Consider eliminating these if you have an autoimmune thyroid disorder.
- Goitrogenic foods – Overconsumption of uncooked cruciferous veggies, sweet potatoes, cassava, millet, and strawberries may prevent iodine utilization needed for thyroid hormone production. Cooking breaks down goitrogenic compounds.
- Iron supplements – Unless correcting a deficiency, excess iron hampers thyroid function.
- Processed and fried foods – Heavily processed foods contain inflammatory Advanced Glycation End products (AGEs) that disrupt hormone pathways. Trans fats found in most fried and baked goods also drive inflammation.
In addition to food choices, maintaining a healthy weight and managing blood glucose levels also reduces inflammation, and this can support thyroid function.
Overall, the best diet for thyroid health focuses on whole, anti-inflammatory foods rich in nutrients that provide specific support.
Correct Nutrient Deficiencies
Nutrient deficiencies often underlie thyroid problems, especially an underactive thyroid.
Deficiencies impair your thyroid’s ability to produce adequate hormones no matter how well you eat. And so testing nutrient levels through blood work or other methods is something that you should do as it lets you identify deficiencies.
If you identify any deficiencies, work on correcting them with the strategic use of supplements and food sources.
Common nutritional deficiencies that may result in hypothyroidism include:
- Iodine
- Selenium
- Zinc
- Vitamin B12
- Vitamin D
- Iron
- Vitamin A
- Magnesium
- Copper
While eating well prevents deficiencies in most nutrients, supplementation often proves necessary to restore optimal levels. And so work with your healthcare provider to determine which nutrients you may lack and the optimal supplemental doses for your needs.
Choose quality supplements in bioavailable forms that your body can better absorb and utilize. For example, selenium yeast, copper amino acid chelates, vitamin D3, and magnesium glycinate offer superior bioavailability over cheaper options.
Also, address factors that reduce nutrient absorption, like inflammation, leaky gut syndrome, or impaired digestion problems. Doing so will ensure you derive the full benefit from nutrient-rich foods and supplements alike.
Minimize Exposure to Thyroid Disruptors
Various environmental contaminants interfere with normal thyroid function by acting as hormone disruptors. These thyroid-disrupting chemicals mimic thyroid hormones, block receptor sites, disrupt signaling, or alter cellular metabolism to reduce thyroid function.
Unfortunately, thyroid disruptors exist all around us. They are found in foods grown with pesticides, plastics, cleaning chemicals, flame retardants, heavy metals like mercury, birth control pills, skin care products, and more.
Minimizing exposure to these chemicals reduces the burden on your thyroid. This can be done by doing the following:
- Eat only organic produce, meat, and dairy to avoid pesticides and growth hormones
- Use glass, stainless steel, or ceramic for food storage instead of plastic containers and wraps
- Choose personal care and cleaning products without added chemicals such as parabens, phthalates, triclosan, and fluoride
- Filter drinking water to remove contaminants like chlorine, fluoride, and heavy metals
- Open windows regularly for airflow and use houseplants to filter indoor air
- Avoid smoking and secondhand smoke
Testing for blood levels offers the most accurate method for assessing exposure. However, limiting contact with known thyroid-disrupting substances also decreases interference with normal thyroid function.
Keep Blood Sugar Balanced
Balancing blood sugar is key for thyroid health.
Poor blood sugar control creates inflammation that interferes with hormones and impairs thyroid function. High blood sugar also exacerbates cell resistance to thyroid hormones. This prevents the efficient transport of thyroid hormones into your cells for utilization.
Follow these tips to keep blood sugar levels stabilized:
- Choose non-starchy vegetables, proteins, and healthy fats over refined grains and sugars
- Manage carbohydrate portions at meals
- Eat foods with a low glycemic index
- Stay hydrated
- Engage in regular exercise
- Lose excess body fat
- Take supplements like magnesium, zinc, omega-3 fats, and antioxidants.
An easy answer to the question of how to keep your thyroid healthy is to get regular blood tests to monitor biomarkers like fasting glucose, hemoglobin A1C, and insulin levels. This way, you can modify your diet and lifestyle appropriately to stabilize blood sugar. And it will work because balanced blood sugar reduces inflammation and recalibrates cell sensitivity to thyroid hormones.
Exercise and Manage Stress
Incorporating regular exercise and stress management helps protect thyroid health in several ways.
Exercise normalizes body weight, reduces inflammation, balances blood sugar, corrects insulin resistance, regulates sex hormones, boosts tissue oxygenation, and activates the immune system. All of these factors combine to support healthy thyroid function.
Aim for at least 30 minutes per day of cardiovascular exercise, along with a couple of days per week of strength training. And take rest days as needed between vigorous workout days.
Chronic stress significantly impairs thyroid health and exacerbates the impact of thyroid disease. Stress releases excess cortisol that interferes with thyroid hormones and triggers widespread inflammation. And so if you have a thyroid problem, always make sure that you let your doctor know whenever you are dealing with unusually high stress levels.
Therefore, to have a healthy thyroid, engage in effective stress management by regularly participating in relaxation practices like yoga, meditation, deep breathing, massage, and making time for enjoyable hobbies. Set boundaries and say no to unnecessary obligations. Get at least 7-8 hours of sleep nightly. And take supplements like phosphatidylserine and adaptogenic herbs.
Have Regular Checkups with Your Doctor
Get your thyroid tested at annual checkups, especially if you deal with symptoms of an overactive or underactive thyroid.
Early detection and treatment often prevent the progression of more advanced thyroid diseases. So, always keep your doctor informed about symptoms, family history of thyroid disease, or exposure to radiation through X-rays, plane travel, or medical imaging.
Basic thyroid testing that can help keep your thyroid in good shape includes:
- Thyroid-stimulating hormone (TSH) – Elevated or suppressed levels indicate abnormal function.
- Thyroid antibodies – Presence confirms Hashimoto’s or Graves’ disease.
- Free T4 and Free T3 – Measures unbound and usable hormone levels.
- Thyroid ultrasound – Checks for nodules, tumors, or enlargement.
Additional tests may be ordered to evaluate contributing issues like adrenal function, gut health, or nutrient status. Whatever the results or tests, always follow your doctor’s treatment recommendations regarding medication, dietary changes, or supplements.
If you don’t have access to healthcare, check for local community resources, health clinics with sliding scales, or remote telemedicine options. Work within your circumstances to prioritize thyroid testing and care.
Summary – How to Keep Your Thyroid Healthy
Supporting thyroid health revolves around ensuring adequate nutrients for hormone production, stabilizing blood sugar, managing stress, minimizing disruptive exposures, engaging in regular exercise, and correcting underlying deficiencies or disease drivers.
The following checklist summarizes the key strategies for optimal thyroid wellness:
- Get enough iodine from seaweed, eggs, dairy, and other whole foods
- Enjoy selenium, zinc, copper, and omega-3’s from nuts, organ meats, fish, and healthy oils
- Eat cruciferous and goitrogenic foods cooked instead of raw
- Eliminate common allergens like gluten, dairy, or soy if they are problematic
- Avoid added sugars, fried foods, plastic containers, chemical cleaners, and other sources of inflammation
- Correct nutrient deficiencies with bioavailable supplements under medical supervision
- Exercise 30+ minutes daily plus strength training
- Manage stress levels with relaxing activities
- Have at least annual thyroid checkups to catch dysfunction early
- Coordinate all thyroid support methods carefully if on medication
While keeping your thyroid healthy requires some dietary and lifestyle adjustments, you will feel so much better when your thyroid function is optimized. Paying attention to your thyroid health will lead to boosted energy, easier weight management, balanced mood – and greater overall wellness.