10 tips to regain your Thyroid Health
Megan has nearly 2 decades of clinical experience working as a Nutritionist and Herbalist. She supports patients with a variety of thyroid health concerns including hypothyroidism, hyperthyroidism, thyroid nodules, thyroid autoimmune conditions, and post-thyroidectomy care.
Megan mainly works with patients face to face and online. She draws experience from not only her thyroid patients, but also personal experience with Hashimoto’s. She uses AO Bio resonance to monitor triggers and how each system is being affected. She may run hormonal tests such as DUTCH or stool GI map or Toxtest if required to assess environmental toxicity.
She finds the Smart DNA genetic test invaluable to know her patients’ strengths and weaknesses.
10 tips to regain your thyroid health
1. GET THE RIGHT DIAGNOSIS
You need to know what is going on with your thyroid, so it can be managed effectively. The first step is to get the appropriate testing done. TSH alone is not enough to tell us whether your thyroid is working properly or not! A full thyroid panel including TSH, free T3, free T4 and reverse T3 gives us greater insight into the function and conversion of thyroid hormones. To explore whether autoimmunity is at play, we also want to test for thyroid antibodies.
This includes TPO & TG antibodies as well as TSI & TRAb specifically for Graves’ disease. Naturopaths are keen to know if patients have these antibodies as we have a lot in our toolbox to regulate the immune system. It also suggests to us the need for digestive and nervous system support and eventually gentle cleansing.
Other useful tests that can tell us about thyroid conversion factors include ferritin, selenium, vitamin D and serum zinc.
2. GIVE UP GLUTEN AS STUDIES CORRELATE WITH POOR OUTCOMES
When it comes to your diet, the most important step is to remove gluten. Gluten has a similar protein structure as your thyroid’s tissue. As a result, the immune system can see gluten and thyroid tissue as the same enemy and make antibodies to attack the thyroid.
This is even more important if you have Hashimoto’s or Grave’s disease, as removal of gluten can help to bring antibodies down.
3. CONSIDER FOOD INTOLERANCES
Food intolerances are common in those with thyroid disease, particularly those who have seen little to no improvement when taking thyroid medication. Consuming foods you’re intolerant can increase inflammation, affect your gut integrity and lead to nutrient deficiencies – which all add up to more thyroid symptoms.
Gluten and dairy are the two big ones I start with when working with thyroid concerns. However, your best bet is to identify your own personal intolerances – AO Bio resonance will identify these.
4. FOCUS ON WHOLEFOODS
I’m often asked what the best diet for thyroid conditions is. But the truth is there is no one size fits all approach – some people improve with just removing dietary triggers, and others need a more regimented approach. But the one tip I always give is to focus on nutrient-dense wholefoods. These can help to reduce inflammation, support a balanced immune system and nourish the thyroid.
Fill your plate up with:
Fruit
Vegetables
Herbs & spices
Nuts
Seeds
Beans and legumes
Eggs
Seafood
Grassfed meat
Aim to include at least 80% wholefoods daily. Whenever possible, opt for organic and in-season ingredients.
5. BALANCE YOUR BLOOD SUGAR
Eating regular meals and snacks with protein and fibre helps to keep your blood sugar levels steady throughout the day. You’ll also want to avoid consuming carbohydrate-rich foods alone and reduce your intake of processed & refined carbohydrates such as white bread.
By balancing your blood sugars, you will feel more energised, reduce brain fog, boost concentration and be less sensitive to stress. It also feeds into your immune and thyroid function, keeping them optimal.
6. CONSIDER SUPPLEMENTATION
The thyroid needs specific nutrients to work properly. Unfortunately, it’s common to be deficient in one or more of these, particularly when you have a thyroid condition. Some of the most frequently prescribed nutrients include:
Selenium – this supports the conversion of T4 to T3 and can decrease thyroid antibodies.
Zinc – used for conversion of T4 to T3, as well as being a key player in immune function.
Iron – this is needed to make thyroid hormones. However, this should only be used if iron levels are monitored regularly, as iron overload has similar symptoms to low iron and can be dangerous if left untreated.
Vitamin D – this promotes thyroid function and can decrease thyroid antibodies. It’s also a big factor in immune modulation (balance).
B complex – folate, B12 and B1 all help to support thyroid function, energy production and nervous system support. Some people become over methylated with B Vitamins. I assess this with Smart DNA Test, Bio resonance and clinical judgement.
Magnesium – this supports thyroid hormone production, while also helping
with stress, anxiety and sleep.
There are herbs that have specific benefits and mechanisms for rebalancing thyroid function
Hypothyroidism herbs – withania, bladderwrack, ginger, rosemary
Hyperthyroidism – bugleweed, motherwort, lemon balm tea.
Keep in mind, this is a guide – I always recommend working with a qualified health practitioner when taking supplements due to potential interactions with medication and your individual biochemisty. Your health practitioner can give you access to higher quality practitioner-only products with therapeutic dosages and evidence-based formulas.
7. REDUCE YOUR TOXIC LOAD
One common trigger for both the development and flare-up of thyroid disease is exposure to toxins. We are exposed to countless toxic substances on a daily basis through lifestyle and environment. Unfortunately, these can all filter through the thyroid (leading to inflammation) and overload the liver (where thyroid hormone conversion occurs). So, reducing your exposure can help your thyroid function both directly and indirectly.
Some simple ways to reduce your toxic exposure include:
Filtering your water
Common water contaminants such as fluoride and chlorine come from a chemical family called ‘bromides’
Bromides block the uptake of iodine into the thyroid, affecting the conversion of thyroid hormones. When it comes to water, I personally use and recommend Zazen Alkaline Water Systems. Zazen is designed to filter out chlorine, fluoride, heavy metals, bacteria and other lurking nasties while retaining beneficial minerals our bodies need to thrive. You can learn more about Zazen water systems on my resources.
Switch your personal care products
The latest studies show that women can be exposed to over 500 chemicals per day through their personal care products – think shampoo, toothpaste, make-up, skincare products, fake tan, nail polish and the like. Men are exposed to over 80 chemicals per day through their care products.
Many of these chemicals can enter your bloodstream, affecting your thyroid function, disrupting hormone balance and even potentially contributing to cancer.
Before you get overwhelmed – start small. The next time you use up a product, switch it to a more natural, non-toxic alternative. Use the ap, Yuki to scan your products. This might not seem like much, but soon it will add up quickly!
8. REDUCE YOUR TOXIC LOAD
Opt for organic when possible. Fruit, veggies, herbs, spices, grains and many processed foods are sprayed with pesticides and herbicides during the growing process. By opting for organic options, you can significantly reduce your exposure to these chemicals. Remove plastics from your kitchen and wardrobe.
This includes BPA, BPA-free plastic (aka BPS) and phthalates. These can leach out of the products, particularly if heated up – think reheating leftovers in a plastic container. They can disrupt hormonal pathways, add to the liver’s burden and contribute to cancer as known carcinogens. Instead, opt for glass or ceramic containers. Pyrex is one of my go-to alternatives.
When it comes to plastic water bottles – avoid them at all costs! As the plastic is thin, it leaches into your water easily, so you end up dosing yourself on plastic daily.
9. NURTURE YOUR GUT HEALTH
Gut issues such as increased intestinal permeability (leaky gut) and dysbiosis (imbalanced gut microbes) can be a major trigger for thyroid dysfunction. By working on the underlying cause, you can help to reduce the impact of your thyroid condition – you may even be able to put it into remission like I have! Gut health care involves a combination of factors including diet, stress, sleep, physical activity and reduction of toxin exposure. The good news is that this guide has given you a starting point for many of these, so you’re already on your way!
9. TAKE CARE OF YOUR STRESS
There is a close relationship between the thyroid, the adrenals and the nervous system. Stress can be a trigger for both the development of thyroid dysfunction and flare-ups. So, we want to address your stress before it builds up. Take some time out for yourself – and no, I don’t mean scrolling through social media or bingeing on Netflix series! What helps to relax you is individual, but some of my favourites include spending time in nature, gentle exercise such as walking or hiking, yoga, deep breathing exercises and meditation.
Playing an instrument, singing or dancing are also brilliant to relax the vagus nerve. Many of these have been shown to reduce stress and some even have evidence for supporting thyroid health! Listening to the musical tones you receive after Bio resonance helps with this.
10. DON’T FORGET TO REST
Whether you’re dealing with an overactive or underactive thyroid, I cannot emphasise the importance of rest enough! Thyroid imbalances can deplete your energy quickly, so taking regular rest breaks throughout the day can help to replenish you.
Yes, that’s right - I give you permission to rest more whenever you feel tired!
And you can even rest before you feel tired to prevent fatigue as well. Getting a good night of sleep is also critical for supporting your thyroid. When we sleep, our immune system cleans up the damage of the day, reducing inflammation and resetting for the next day. The lymphatic system of the brain, the glymphatic system also is activated during our precious sleep. The nervous system also processes stress and returns to a state of calm. So, if you’re not getting enough quality sleep, you’ll be more prone to thyroid flare-ups.
Yours to fabulous health
Megan
