5 Ways To Improve An Underactive Thyroid (Hypothyroid) Naturally

It is common for some women to develop thyroid problems during perimenopause and there are many reasons for this.

But first, let’s look at the role of the thyroid. The thyroid is a butterfly shaped gland that sits just under the Adam’s apple in the neck. Its job is to make 2 essential hormones, T4 (thyroxine) and T3 (triiodothyronine). They are required by every cell in the body to control your metabolism. The hormones also help with bone growth, brain development, heart rate, digestion, muscle function, body temperature and menstrual cycle, and so much more.

Producing too many thyroid hormones, known as being hyperthyroid, speeds up metabolism creating symptoms such as weight loss, tremors and shaking, hyperactivity, sweating, palpitations, anxiety, and panic attacks. On the other hand, not producing enough, being hypothyroid, slows down your metabolism. So, as you can imagine, if your body is not receiving enough essential T4 or T3 it is going to have a knock-on effect on your metabolism and energy production. Symptoms of hypothyroid such as fatigue, unexplained weight gain, constipation brain fog, poor concentration, inflammation, mood swings, anxiety, depression, feeling cold, are all signs of, but not limited to, an underactive thyroid.

You may be prescribed the thyroid hormone ‘levothyroxine’ by your Dr if testing reveals a hypothyroid. Often, detection of an underactive thyroid can be diagnosed late and at an advanced stage due to the nature of the testing.

So, let’s look at possible causes linked to an underactive thyroid (hypothyroidism). Why? Because as a naturopathic practitioner I believe you should look at the root cause of any condition.

1. Hashimoto’s is an autoimmunity of the thyroid gland whereby prolonged inflammation has caused an antibody response against the thyroid tissue which it identifies as an enemy and begins to attack it.
   
2. Hormonal fluctuations during perimenopause – It is not uncommon for some women to develop hypothyroidism during perimenopause due to hormonal fluctuations. Some theories suggest that oestrogen fluctuations may be the cause of a rise in inflammation leading to it.
   
3. Insufficient nutrients can have a huge effect on the production of thyroid hormones which need, iron, iodine, fatty acids, vitamin D, vitamin A, selenium, and tyrosine. So, if they are lacking in the diet it’s going to affect hormone conversion.
   
4. Stress can be a major player – if we produce too much cortisol it can directly interfere with thyroid hormone production
   
5. Family history – genetics may play a role if members of your family have had it
   
6. Gluten intolerance and celiac disease – this is thought to cause leaky gut resulting in inflammation around the body. It is usually advised to avoid gluten if you’ve been diagnosed with hypothyroid.

Menopause and hypothyroidism share many similar symptoms which can often lead to confusion and misdiagnosis. These symptoms may include:

• Forgetfulness
• Weight gain
• Mood swings
• Fatigue
• Poor sleep quality
• Changes in menstrual cycle
• Dry skin
• Loss of hair
• Cold extremities

My Top 5 Tips To Support Your Thyroid Naturally

1. Be cautious of refined sugar intake – sugar consumption specifically from processed foods ( sweets, ice cream, biscuits, cakes, and even dried fruits etc) cause a spike in insulin levels. Too much insulin can suppress the thyroid gland. Make sure to balance meals with fibre, protein, and healthy fats to help prevent a spike in insulin levels. This will also keep you fuller for longer and will avoid you snacking between meals.
   If you do find yourself snacking, make sure to do it with the good stuff like a small handful of low glycaemic load fruits such as a handful of berries or an apple, or raw nuts like almonds, brazil, walnuts (avoid cashews and peanuts though as they are inflammatory and high in calories)
   
2. Ensure you are getting enough iodine and tyrosine in your diet – Iodine is essential for a healthy functioning thyroid. Iodine ensures there is adequate production of thyroxine which if depleted can lead to hypothyroidism. Iodine can be found naturally in fish such as cod and tuna, seaweed, and iodized salt. Tyrosine is an essential ammino acid needed for thyroid hormones and  can be found in, meats, eggs, oats and again in raw unsalted nuts such as almonds, brazil, walnuts, and macadamia.
   
3. Ensure you are getting enough selenium and zinc – both these minerals work to ‘activate’ thyroid hormones, so they are able to be used by the body. Selenium also works as an antioxidant which can help to protect the thyroid from damage caused by free radicals. Selenium can be found famously in brazil nuts (around 3 per day can provide your daily allowance), eggs, legumes, and tuna. Zinc can be found in foods like oysters, shellfish, mushrooms, beef, and chicken.
   
4. Make sure your gut health is up to scratch – if your gut bacteria are out of balance (either missing important bacterial strains or have an increase in bad bacteria) then it is possible that thyroid function may be negatively impacted. Poor gut health may lead to the development of an auto-immune response against the thyroid gland – also known as Hashimoto’s. To keep our guts microflora in optimal condition we can:
   – Eat fermented foods containing pre and pro biotics (kimchi, kefir, kombucha, sauerkraut, coconut yogurt)
   – Eat steamed dark green leafy vegetables everyday (spinach, kale, cabbage, swiss chard)
   – Eat prebiotic daily (onion, garlic, leaks, bananas, berries, asparagus, oats)
   
5. Minimise soy intake – some foods contain plant oestrogens known as phytoestrogens. The main source of these is soy. Some research shows that plant oestrogens may inhibit the activity of certain enzymes that help with production of thyroid hormones. Other studies suggest that soy may also block iodine receptors, negatively impacting its uptake as well as interfering with thyroid medications.

Thyroid disorders are common during menopausal age and sadly diagnosed very late into the condition. If you would like to learn more about how to support and protect your thyroid or would prefer to have a one-to-one discussion about testing your thyroid with a personilsed diet and lifestyle plan, please don’t hesitate to get in touch with me for a free 20-minute call to see how we can work together.

Please bear in mind that if left untreated, hypothyroidism can lead to osteoporosis, heart disease and a goitre, so don’t ignore symptoms and speak with a health care professional if you are concerned.