How To Boost Thyroid Function Naturally in Just Minutes a Day: 10 Tips Proven To Work
Plus see the sneaky low thyroid symptoms you should never ignore
Key Takeaways
- Low thyroid symptoms may include fatigue, weight gain, constipation and brain fog.
- Foods rich in selenium, iodine and vitamin D may naturally support thyroid function.
- Better sleep, stress relief and gentle exercise help improve thyroid hormone activity.
An underactive thyroid can trigger everything from weight gain to thinning hair to plummeting energy levels. Fortunately, giving the small, butterfly-shaped gland in the front of the neck some much-needed nourishment could improve your mood, increase your energy and send your metabolism soaring. Here’s how to boost your thyroid function naturally.
What does the thyroid do?
A healthy thyroid gland is heavily involved in nearly every bodily function, affecting your metabolism, energy, mood, heart rate, digestive function, body-temperature regulation, bone maintenance, brain function and so much more.
That sounds impressive, yet “most people go their whole lives never thinking about their thyroid,” says nutrition researcher Neal Barnard, MD, author of Your Body in Balance: The New Science of Food, Hormones, and Health. But with thyroid disorders, menopause or simply age affecting healthy thyroid function, symptoms can be harder to ignore.
Woman's World Answers
7 low thyroid symptoms
According to McCall McPherson, PA, founder of Modern Thyroid Clinic and Modern Weight Loss, symptoms of hypothyroidism (the medical term for a sluggish thyroid) may include:
- Fatigue
- Brain fog
- Depressed mood
- Unexplained weight gain
- Sensitivity to cold
- Hair loss
- Constipation
If you experience any of these, she advises asking your healthcare provider for a comprehensive thyroid panel, which measures antibodies and thyroid hormone levels including TSH, free T4, free T3 and reverse T3. Depending on your results, your doctor may recommend medications (such as levothyroxine or natural desiccated thyroid hormone) as well as lifestyle strategies to improve your thyroid function.
How to boost your thyroid function naturally
In addition to taking any medication your doctor may prescribe, you can help keep your thyroid healthy with these easy lifestyle tips:
Drink aloe in the morning
Sipping a shot of food-grade aloe vera juice before breakfast can boost the thyroid’s ability to secrete its energizing hormones. So say scientists reporting in the Journal of Clinical & Translational Endocrinology, who found that thyroid function improved by 40 percent in women who drank 2 oz. of aloe vera juice on an empty stomach each morning for three months. Sterols and vitamins A, C and E in the juice support the thyroid and protect it from damage due to inflammation.
Savor frozen yogurt
Or enjoy a banana split! Dairy products like milk and yogurt are so rich in iodine that just two servings provide the recommended 150 mcg. per day. And Japanese research suggests the ideal amount of iodine intake improves thyroid function by 35 percent, since the gland relies on the mineral to produce healthy levels of metabolism-boosting hormones. A tasty pick: Clio Zero Sugar Greek Yogurt Bars.
Upgrade your tuna melt
Instead of using albacore tuna in your next tuna salad or delicious melt, swap in yellowfin and you’ll get 63 percent more selenium per serving. The nutrient is vital for converting thyroid hormone into its active, energizing form. In fact, research in the journal Endocrinology, Diabetes and Nutrition found that those with sluggish thyroids who increased their selenium levels normalized their thyroid function within 16 weeks. Not a fan of fish? Beef, pork and turkey are all selenium-rich foods too.
“Selenium has the greatest evidence for postponing the need to take thyroid hormone [medication],” says Joseph Aloi, MD, professor of endocrinology and metabolism at Wake Forest School of Medicine. Selenium supplements can also help, but he cautions not to take more than 200 mcg per day.
Soak up the sun
A surprising way to boost thyroid function: getting more sun. Research in Endocrine suggests correcting a shortfall of vitamin D (which affects up to 91 percent of women) boosts thyroid function by as much as 139 percent. To increase your levels of vitamin D, which is made when sunlight strikes skin, wear shorts and a T-shirt and skip sunscreen for 15 to 30 minutes while spending time outdoors.
Supplement with ginger
According to a report in the journal Evidence-based Complementary and Alternative Medicine, taking 500 mg of ginger twice daily can boost a slow thyroid in 30 days. The spice combats a process known as oxidative stress that can worsen thyroid problems.
Dig in the garden
You can ditch strenuous exercise in favor of laidback hobbies such as bicycling, swimming or puttering around in your yard. While vigorous exercise depletes the thyroid gland, research in the Archives of Medicine and Health Sciences found that gentle activities boost thyroid function by as much as 76 percent within 12 weeks.
Moderate levels of physical activity increase blood flow to the gland, stimulating enzymes that convert T4 into T3, the active form of thyroid hormone. Aim for about 30 minutes of movement three to five days a week to improve thyroid health.
Add coconut to your coffee
Research in the Nutrition Journal suggests that drinking two caffeinated brews daily sends stimulating signals to the thyroid gland that boosts its function. But for added benefits, stir a teaspoon of coconut oil into your coffee.
A study in Current Scientific Reports found coconut oil contains fatty acids and polyphenol compounds that nourish the thyroid and defend it against damage. Note: Caffeine can impede absorption of the thyroid medication levothyroxine, so UCLA experts advise waiting 60 minutes after taking the med before drinking coffee.
Add iodine
Iodine deficiency can lead to hypothyroidism, and Dr. Aloi says some people may be at higher risk of not getting enough of the mineral due to celiac disease or relying on well water in a region with low soil iodine counts, such as Appalachia. “Using iodized salt, drinking milk and eating bread made with iodized flour will help you get enough to support thyroid function.” Aim for 150 mcg of iodine daily to help boost your thyroid function.
Sleep in
Research in the journal Endocrine reveals that sound sleepers are 69 percent less likely to suffer from an underactive thyroid than those who don’t slumber as well. Luckily, the researchers found that adults who improved their sleep quality and quantity enhanced their thyroid function in as little as four weeks. To get the Zzzs you need, sip 4 oz. of tart cherry juice before bed. It’s rich in sleep-inducing melatonin, and Louisiana State University scientists found that those who drank it before bed increased their time spent asleep by 84 percent within two weeks.
Tip: Don’t like cherry juice? Slip on a sleep mask. Research in Sleep Health suggests darkness promotes sound slumber.
Consider ‘clean’ cosmetics
Chemicals called PFAS (perfluorinated alkyl substances) can disrupt the production of thyroid hormones to make slowdowns more likely, according to a study in Scientific Reports. And experts at Notre Dame University, found that 52 percent of lipsticks, foundations, mascaras and other cosmetics tested positive for PFAS. To find cosmetics and other products that don’t harbor PFAS, check the list available here. A few clean brands to consider: Nécessaire, Briogeo and Ellis Brooklyn.
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