3 Thyroid Pitfalls

To optimize your thyroid health, ❌ STOP doing these 3 things:

❌ Stop over-exercising

❌ Stop under-eating

❌ Stop over-caffeinating

Do you know why?

Because all of these things are perceived by your body as 💥stress💥

That means they trigger your adrenal glands to produce cortisol, which causes T4 to convert more into reverse T3 (inactive) and less into active T3 👎

I get it—anybody struggling with thyroid concerns knows that you can be tempted to do all of these things just to try to combat the energy drain or weight gain.

But what if instead…

You could calm inflammation and address underlying issues related to thyroid health (like toxins, infections, or nutrient deficiencies) so you could feel good without these temptations?

That’s what I help my patients do.

Interested in working together?

🥾 Take the first step through the link in our bio.

What Foods Support the Thyroid?

Is there an optimal diet for the thyroid?

First, foods that may harm thyroid function are the same ones that otherwise promote inflammation, disrupt blood sugar balance, or create stress in the body:

✖️ Hydrogenated and trans fats

✖️ Sugary or highly refined foods

✖️ Seafood high in environmental toxins (like PCBs)

Depending on the person, sensitivities to gluten or other specific foods may also trigger immune responses and inflammation that damage the thyroid.

On the other hand, foods that support thyroid function either deliver essential nutrients or combat oxidative stress and inflammation:

✔️ Omega-3 essential fatty acids 🐟

✔️ Meats, nuts, and seeds high in trace minerals 🥩🌰

✔️ Plant foods for antioxidant phytonutrients 🥦🥕

Plus—studies have shown that the Mediterranean diet may specifically benefit thyroid function.

This is a big topic and needs to be individualized to the person!

Be sure to tap follow 🙌 so you don’t miss my upcoming posts, where I’ll address goitrogenic foods and more specific nutrients for thyroid health.

Reference

Bellastella G, Scappaticcio L, Caiazzo F, et al. Mediterranean Diet and Thyroid: An Interesting Alliance. Nutrients. 2022;14(19):4130. Published 2022 Oct 4. [link]

A Critical Piece of the Thyroid Puzzle

5 Ways to Support Conversion of T4 to T3💫

For anyone looking to optimize their thyroid function, this is ESSENTIAL.

Your thyroid gland makes hormone in the form of T4, which is then converted into the more active T3 in other areas—especially the liver.

If this conversion is sluggish, you may feel the effects of low thyroid function even if T4 levels are within the normal range.

Here are some ways to support the conversion:

🥗 Liver Support

Since conversion of T4 to T3 happens primarily in the liver, supporting healthy liver function also supports healthy thyroid function.

🌱 Gut Support

The enzyme needed to convert T4 to T3 is also present in the gut wall, so gut health may influence T3 levels.

💊 Nutrient Optimization

T4 to T3 conversion depends on selenium and zinc, found mainly in meats, nuts, and seeds.

🧘‍♀️ Stress Management

Anything the body perceives as stress triggers the release of cortisol. Higher levels of cortisol are associated with more conversion of T4 to reverse T3 (inactive form) rather than the active T3.

🍭 Blood Sugar Balance

Similar to the effect of stress, insulin resistance is associated with more conversion of T4 to reverse T3 (inactive form) rather than the active T3.

Which of these is new to you?

Let me know in the comments ⤵️

Reference

Gierach M, Gierach J, Junik R. Insulin resistance and thyroid disorders. Endokrynol Pol. 2014;65(1):70-76. [link]

Knezevic J, Starchl C, Tmava Berisha A, Amrein K. Thyroid-Gut-Axis: How Does the Microbiota Influence Thyroid Function?. Nutrients. 2020;12(6):1769. Published 2020 Jun 12. [link]

Sinha SR, Prakash P, Keshari JR, Kumari R, Prakash V. Assessment of Serum Cortisol Levels in Hypothyroidism Patients: A Cross-Sectional Study. Cureus. 2023;15(12):e50199. [link]

Hidden Threats to the Thyroid

If you want to optimize thyroid function, avoid these ➡️

Endocrine-Disrupting Chemicals (EDCs) are chemicals that mess with our hormonal systems, including the thyroid gland.

Specific chemicals that are known to disrupt the thyroid are:

🥤 BPA (in plastics)

🧴 Phthalates (in personal care products)

🐟 PCBs (in seafood)

🛋️ PBDBs (flame retardants in furniture & carpets)

Studies show 📚 that some of these chemicals disrupt thyroid hormone production, while others interfere with thyroid hormone transport or receptors.

You can see from this list that these chemicals are everywhere in our daily lives 👎

Still, we can minimize our exposure by choosing foods not packaged in plastics, clean personal care products, and safer seafood.

This is why our holistic approach to thyroid health not only looks at nutrition and how different body systems interact—but also at how we can reduce the body burden of chemicals and environmental toxins.

Reference

Sokal A, Jarmakiewicz-Czaja S, Tabarkiewicz J, Filip R. Dietary Intake of Endocrine Disrupting Substances Presents in Environment and Their Impact on Thyroid Function. Nutrients. 2021;13(3):867. [link]

It’s Rarely JUST a Thyroid Problem.

Rarely is a thyroid problem JUST a thyroid problem ❌

The thyroid is part of the larger endocrine system—which includes hormones produced in the brain, adrenals, ovaries, and pancreas too.

Here are 3 hormones that influence (and are influenced by) the thyroid:

🍭 Insulin

Both overactive and underactive thyroid can disrupt glucose metabolism and contribute to insulin resistance. The reverse is also true, with insulin resistance being associated with conversion of T4 to reverse T3 (inactive thyroid hormone) rather than active T3.

😩 Cortisol

Underactive thyroid contributes to higher cortisol levels (a stress hormone) because of reduced cortisol clearance. Also, high levels of cortisol are associated with reduced T4 production and higher levels of reverse T3 (inactive thyroid hormone).

🌸 Estrogen

The hormone cascades connecting the brain to the thyroid and the brain to the ovaries work together. Both overactive and underactive thyroid can disrupt the menstrual cycle and irregular periods or fertility challenges.

It’s because of these connections that it’s so important to take a holistic approach when optimizing thyroid function.

Like ❤️ if you learned something and follow 🚶‍♀️ for upcoming posts on how to optimize your thyroid function!

References

Gierach M, Gierach J, Junik R. Insulin resistance and thyroid disorders. Endokrynol Pol. 2014;65(1):70-76. [link]

Saei Ghare Naz M, Rostami Dovom M, Ramezani Tehrani F. The Menstrual Disturbances in Endocrine Disorders: A Narrative Review. Int J Endocrinol Metab. 2020;18(4):e106694. [link]

Sinha SR, Prakash P, Keshari JR, Kumari R, Prakash V. Assessment of Serum Cortisol Levels in Hypothyroidism Patients: A Cross-Sectional Study. Cureus. 2023;15(12):e50199. [link]