Thyroid Habits (Not Related to Diet!)

Surprising Habits that Support the Thyroid 🔥

(research backed 📚)

🧘‍♀️ Yoga

🚶‍♀️ Walking

💫 Vagal Toning

When it comes to thyroid health, it’s tempting to focus on nutrition. But the thyroid is part of the larger endocrine system—and can therefore also benefit from activities that regulate the nervous system.

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References

Baishya A, Metri K. Effects of yoga on hypothyroidism: A systematic review. J Ayurveda Integr Med. Published online March 19, 2024. [link]

Macena ML, da Silva Júnior AE, Praxedes DRS, et al. Association between sitting/lying down, standing, walking time and number of steps per day with the hormonal profile and resting energy expenditure of women with obesity living in a low-income region. Br J Nutr. 2022;128(4):646-652. [link]

Karthik S, Pal GK, Nanda N, et al. Sympathovagal imbalance in thyroid dysfunctions in females: correlation with thyroid profile, heart rate and blood pressure. Indian J Physiol Pharmacol. 2009;53(3):243-252. [link]

Trace Minerals for Thyroid Health

Essential trace minerals for the thyroid 🌟

Your thyroid gland regulates your metabolism, mental function, mood, and more, but it can’t do its job without some essential nutrients.

🔸Iodine

Iodine is a building block for thyroid hormones. Both too much and too little of this mineral can harm the thyroid, so do NOT supplement without professional guidance. Top food sources include seaweed, seafood, and iodized salt.

🔸Magnesium

Magnesium is needed for the thyroid gland’s utilization of iodine and for the conversion of T4 to T3. Top food sources include nuts, seeds, and green leafy vegetables.

🔸Selenium

Selenium acts as a cofactor for enzymes that convert T4 to the more active T3. Top food sources include Brazil nuts, organ meats, and seafood.

🔸 Zinc

Low zinc levels have been associated with both underactive and overactive thyroid conditions. Top food sources include pumpkin seeds, oysters, and meat.

Whether or not you have thyroid concerns, eating nutrient-dense foods can help to optimize your thyroid function.

References

Hu Y, Feng W, Chen H, et al. Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto's thyroiditis: A prospective randomized-controlled trial. Clin Transl Sci. 2021;14(4):1390-1402. [link]

Zhou Q, Xue S, Zhang L, Chen G. Trace elements and the thyroid. Front Endocrinol (Lausanne). 2022;13:904889. Published 2022 Oct 24. [link]

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]