Thyroid problems are more common than we think. According to the American Thyroid Association, nearly 20 million Americans have some kind of thyroid disorder, and around 60% of them are unaware they have the condition or had it misdiagnosed for some other condition.
Things you need to know about your thyroid
The thyroid is a butterfly-shaped gland at the front of your neck and near your collarbone. It controls and regulates your body’s endocrine system, brain development, metabolism, temperature, heart rate, energy, and long bone growth.
One of the thyroid’s primary jobs is to produce thyroid hormones, which help regulate the way your body uses energy. The main thyroid hormones are T3 (triiodothyronine), T4 (thyroxine), and TSH (thyroid-stimulating hormone).
TSH stimulates the thyroid to produce T3 and T4 hormones with the aid of iodine. Your body then releases the hormones into the bloodstream, where they travel to the various organs and help regulate the metabolic process.
Any imbalance in the thyroid hormone production and activity can put you at risk for several physical and physiological conditions.
Types of Thyroid
There are various types of thyroid disorders, but two of the most common ones are Hyperthyroidism and Hypothyroidism.
Hyperthyroidism indicates an overactive thyroid that produces too many hormones. It can cause rapid weight loss, weakness, an unusually fast heartbeat, palpitations, weight loss, anxiety, nervousness, insomnia, light or missed periods, and intolerance to heat.
Hypothyroidism is caused by an underactive thyroid that isn’t making sufficient hormones. It is the more common of the two, and can trigger fatigue, weakness, body aches, weight gain, hair loss, dry skin and hair, constipation, heavy or irregular menstrual flow, depression, and intolerance to cold.
What are the early warning signs of thyroid problems?
If your body shows signs such as fatigue after a full night’s rest, stress, anxiety, depression, weight management issues even with regular diet and exercise, then these could be telltale symptoms of a thyroid disorder.
When the symptoms are left undiagnosed and untreated, it can lead to chronic heart conditions, vision problems, and thyroid cancer. If you suspect a thyroid condition, please check with your Family Practice Physician for the right treatment plan.
How do you keep your thyroid healthy?
Whether you have or don’t have a thyroid disorder, you can take some steps that will help you have a healthy thyroid. A holistic approach that involves diet, exercise, and simple lifestyle changes can help in the proper functioning of your thyroid.
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Watch your diet
A balanced diet is key to maintaining a healthy thyroid for life. Limit or avoid your intake of processed foods, trans fats, refined sugar, preservatives, and dyes. Opt for more antioxidant rich fruits, vegetables, whole grains, lean protein, beans, probiotic foods, heart-healthy fats, and omega-3s such as fatty fish; extra-virgin olive, canola, sunflower, safflower, groundnut, coconut, avocado oils; and nut butters.
Iodine deficiency is another reason for thyroid disorders, as reported by the American Thyroid Association. The body needs iodine to produce TSH but it does not produce it, and we need to consume iodine as part of our diet. You can get your iodine intake from table salt, dairy products, seaweed, saltwater fish, shellfish, seafood, and any iodized product. However, it would help if you had it in moderation, as too much iodine can mess up your thyroid hormone level.
If you have iodine deficiency, have soy in moderation. Also, make sure to cook cruciferous vegetables such as cabbage, cauliflower, broccoli, spinach, kale, Brussels sprouts, and Bok choy before consumption. Eating them raw can hamper thyroid functioning.
Vitamin D deficiency has been linked to Hashimoto’s disease, an autoimmune condition that leads to hypothyroidism. It is also harmful to those with hyperthyroidism and prone to bone loss. You can get your daily vitamin D intake from dairy products, eggs, mushrooms, and fatty fish. A non-food source of vitamin D is sunlight.
Other nutrients like selenium found in sunflower seeds, Brazil nuts, tuna, crab, and lobster, and vitamin B12 found in foods like dairy products, fortified cereal, nutritional yeast, sardines, salmon, mollusks, liver, and muscle meat help maintain good thyroid function.
These are only a few thyroid diet guidelines. However, it is best to consult a top primary care physician before finalizing a diet plan for your thyroid health, especially if you already have a thyroid disorder.
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Switch to healthier habits
Exercise boosts your metabolism, improves your thyroid functions, and alleviates symptoms of thyroid disorders. Low-impact exercise especially is beneficial for those with a thyroid disorder or who are at risk of it. As joint pain is one of the side effects of a thyroid disorder, low-impact exercises like walking make a more suitable exercise option for this group.
Various studies have proven that thyroid hormone levels improve with exercise and minimize the various symptoms of hypothyroidism like low energy, weight gain, muscle loss, and depression.
Exercising With Thyroid Disease is a great idea as it also helps ease stress, which can play an instrumental role in thyroid disorders. When your body is stressed, it releases the cortisol hormone, making it tougher for your thyroid gland to produce the required amount of hormones. Stress can also make you more prone to Hashimoto’s thyroiditis, and can also slow down the functioning of the thyroid, as per PubMed.
You can add yoga, and meditation to your exercise routine for added thyroid health benefits. Getting your 8 hours of daily night sleep will also help your thyroid function effectively.
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Limit long-term exposure to environmental toxins
Several external chemical influences can disrupt the thyroid gland and endocrine system functioning from long-term exposure to it. Some common culprits are excess estrogen, fluoride, chlorine, heavy metals such as mercury, perfluorinated chemicals (PFCs) found in non-stick cookware, flame resistant and water-proof fabrics, carpets, phthalates found in soft plastics and fragrances, bisphenol-A found in hard plastics, and canned food tins, and triclosan found in antibacterial soaps.
While it is impossible to avoid them entirely, the aim should be to limit your exposure as much as possible if you have a thyroid condition. Making smart choices such as choosing fresh produce over canned and frozen foods, storing foods in glass, porcelain, or steel containers, and keeping your home ventilated can help you enjoy better thyroid health.
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Schedule regular doctor visits
The symptoms of thyroid disorders are common with many other conditions. It’s one of the reasons why regular doctor checkups can help you identify any symptoms early on and correct them with the right treatment plan. A thyroid blood test will give a complete picture of your overall thyroid health.
Final Thoughts
Staying educated about thyroid conditions, regular doctor visits, the right lifestyle, and treatment plan can help you improve your thyroid health.
You can schedule an appointment with Los Gatos Doc Family General Practitioners in Campbell, CA for consultation on any thyroid related issues.
(Disclaimer: We routinely draw upon public health resources to inform our write-ups. Information in this article may be drawn up from multiple public health sources, including:
- Centers for Disease Control & Prevention
- Medline Plus
- National Institutes of Health
- American Medical Association
- American Association of Family Physicians
- Mayo Clinic
- Family Doctor)