FOCUS ON… A healthy thyroid
Around one in eight women will have thyroid issues in their lifetime. Here’s how to look after yours
1 Check for deficiencies
If you have an unhappy thyroid, you may notice symptoms. ‘A typical modern diet is often lacking in essential nutrients such as iodine, selenium, vitamin D and B12, leaving gaps that can affect thyroid function,’ says
Marie Peinert, co-founder of duyucare. com. ‘Brittle nails, hair loss, low energy levels and brain fog can indicate a deficiency.’
2 Follow a healthy diet Inflammation can cause damage to our bodies, including our thyroid. Try eating an anti-inflammatory Mediterranean diet – this means plenty of wholegrains, fruit, nuts, seeds, oily fish such as salmon, and olive oil.
3 Avoid certain foods
Processed, deep-fried and junk food as well as too much sugar do your thyroid no favours. You should limit red meat, too.
Surprisingly, if you suffer from an underactive thyroid (when your thyroid doesn’t produce enough hormones), vegetables from the brassica family, such as broccoli, cabbages, cauliflower and kale, can also cause issues. They contain goitrogens, which can prevent the absorption of iodine (needed to make thyroid hormones). However, cooking can help reduce goitrogens.
4 Exercise
We’re always told to move more, but keeping active can be a struggle if you have a thyroid condition. ‘It can rob you of energy, making exercise the last thing you feel like doing,’ says Marie. ‘However, regular exercise can stabilise your energy levels and metabolism,’ which can often be thrown out of whack by thyroid conditions.
Finding the right type of exercise is key. Try two-minute high-energy bursts of exercise throughout the day to boost metabolism.
For those with hyperthyroidism (overactive thyroid), focus on resistance training to build bone density, or yoga to improve sleep.
5 Relax
Stress can exacerbate a thyroid condition. This then increases the stress you’re experiencing, warns Marie. So make time to relax in whatever way works for you, whether that’s a walk, reading or meeting friends.
6 Take supplements
‘A recent study showed that nearly one in four patients with hypothyroidism suffer from a vitamin B12 deficiency, which can cause extreme tiredness and muscle weakness. This vitamin is crucial for thyroid health,’ says Marie. You could also benefit from taking iodine, tyrosine, zinc, iron and copper, but always check with your GP or pharmacist before taking supplements.