3 Tips for Balancing the Thyroid
Thyroid healing takes a village
Anyone who has had thyroid issues knows how frustrating the balancing act can be. There are so many moving parts involved in how the thyroid works.
For example:
Your hypothalamus and pituitary gland are both located in your brain —-> The hypothalamus produces thyroid-releasing hormone —-> this tells the pituitary gland to release thyroid stimulating hormone (TSH)—->TSH then tells the thyroid cells to produce Thyroxine (T4)—-> T4 helps produce the active form of thyroid hormone called Tri-iodothyronine (T3)— T3 sends a signal back to the hypothalamus to tell it whether the body needs more. If it sounds complicated, it’s because it can be!
And that’s JUST the beginning! You can see how if one small thing gets off, it can disrupt the whole system. If the pituitary isn’t signaling to make enough TSH, is it because the hypothalamus isn’t working right? Is it because the communication between cells is disrupted? Are their nutrient deficiencies that are causing a malfunction? Are T4 and T3 levels disrupting the negative feedback loop? Which part of the biochemical equation needs to be fixed? (That’s where I come in!)
The healing process- although may feel complicated and frustrating- doesn’t have to be! Start with the basics and gain momentum from there.
Not to worry!
You can leave the biochemistry to the rare ones who love it (i.e. ME!) And let’s move on to FIXING the problem. Although there is an overabundance of thyroid information out there, a lot of it forgets to address the simple underlying mechanisms of how the body works. It’s really about going back to the basics.
Regardless of WHY your thyroid is off, there are some key tips you can focus on to start the process of healing and rebalancing.
3 tips for balancing the thyroid
1. Fill Nutrient Gaps
Make sure your diet has the right nutrients to make the thyroid work properly. The best way to do this is to eat a colorful, nutrient-dense diet with lots of fruits and veggies, healthy fats like avocado, nuts, seeds, and olive oil, and proteins like beans, lentils, chicken, and fish.
Although all nutrients are important for optimal functioning, the thyroid needs certain specific ones that can help balance the hormones.
| Selenium | Brazil nuts (2-4 daily!) |
| Zinc | Oysters are by far the best source. Pumpkin Seeds, Sunflower seeds, Wheat germ, cacao powder |
| Iodine | Seafood; seaweed |
| Magnesium | Pumpkin seeds, almonds, beans, spinach |
| Vitamin D | Sunshine is the best source. Fatty fish, mushrooms |
What about supplements? No supplement will replace a healthy diet. However, a supplement specifically for the thyroid may be helpful to ensure you are getting the correct nutrients for thyroid support. To order high quality, pharmaceutical grade thyroid supplements, visit my Fullscript page and receive 10% any supplement orders.
2. Get enough fiber
We live in a world that demonizes carbohydrates. This has backfired and taken a not-so-silent toll on our health. By fearing carbohydrates, we have inadvertently lowered our fiber intake in many cases. Yes, you can get fiber from fruits and veggies and some fats like avocados, nuts, and seeds. The question is, are you getting ENOUGH?
Fiber is CRUCIAL for balancing the body. Not only does it help rid the body of inflammation, toxins, and excess hormones, but it improves your gut health. Let’s be honest: We are only as healthy as our gut! One of the most important steps to improving gut health is increasing fiber. If you are a female, the goal is 25 grams per day. For males, aim for 38 grams daily.
Improve your gut health, and you will improve your thyroid health.
3. Check your stress
The love affair between your adrenals and your thyroid is real. The adrenals control our stress hormones, like cortisol. If you are in a state of constant stress, it makes your adrenals work extra hard– and can eventually cause burnout, sometimes called adrenal fatigue. Over time, this affects how your thyroid gland works. Both the thyroid and the adrenals rely on the hypothalamus and the pituitary in the brain to function properly. So ensuring your stress is in check can ultimately improve your thyroid health.
Find your inner zen. Your thyroid will thank you for it.
Taking moments daily to practice deep breathing is one of the easiest ways to calm the adrenals. This will then help rebalance the thyroid. Look at your current stress level and identify where you can make adjustments… if not for your mental health, for your thyroid!
Be basic
Going back to the basics is how you start to unravel the imbalances and promote healing. Improve your nutrient intake, increase fiber, and manage stress. Start with focusing on one of those things at a time and let your body work its magic. (And that is exactly what your body is: MAGICAL!)
It is not an entire overhaul, but the simple steps you take daily that make the biggest long-term impacts
Functional Medicine Foodie
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I rebalance the human body for a living. It is my passion and what I love to do.
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