How To Boost Your Thyroid Function Naturally for More Energy and a Faster Metabolism
Discover the symptoms of an underactive thyroid gland and the tests to request from your doctor
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 your body’s thyroid hormone production, symptoms can be harder to ignore.
Woman's World Answers
Symptoms of an underactive thyroid
The following symptoms may indicate hypothyroidism (the medical term for a sluggish thyroid), notes McCall McPherson, PA, founder of Modern Thyroid Clinic and Modern Weight Loss:
- 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. (Learn more about hypothyroidism symptoms in women.)
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:
Sip aloe in the morning
Drinking a shot of food-grade aloe vera juice before breakfast can boost the thyroid’s ability to secrete its energizing hormones. So say Italian scientists, 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. Credit goes to nutrients such as sterols and vitamins A, C and E in the juice, which support the thyroid and protect it from damage due to inflammation.
Spoon up frozen yogurt
Or enjoy a banana split! Dairy treats 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.
Read a book
R&R like reading the latest page turner or admiring the birds visiting your bird feeder sends stress packing in 10 minutes. That’s something that can boost thyroid function by up to 45 percent in 12 weeks if done daily, Indian research suggests. Relaxing pursuits lower your body’s output of the thyroid-sapping stress hormone cortisol.
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.
Soak up the sun
A surprising natural remedy for thyroid problems: getting more sun. Canadian research 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 rev a slow thyroid in 30 days. And in a welcome bonus, supplementing spurred reductions in waist circumference and body weight. The spice combats a thyroid-sapping process known as oxidative stress.
Make time for gardening
You can ditch strenuous exercise in favor of enjoying a laidback hobby you love, such as bicycling, paddling around in the pool or puttering around in your yard to improve thyroid health. 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 a hormone known as T4 into T3—the active form of thyroid hormone. Aim for about 30 minutes of movement three to five days a week.
Add coconut to your coffee
Sure, the caffeine in coffee provides a quick boost of energy. And research in the Nutrition Journal suggests that drinking two caffeinated brews daily sends stimulating signals to the thyroid gland that boosts its function too. 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.
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, a Chinese investigation found 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.
Don’t like cherry juice? Try sniffing bitter orange essential oil at bedtime. Experts reporting in the International Journal of Community Based Nursing and Midwifery found that women who inhaled the tart-and-sweet aroma slept longer and more peacefully within one month.
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. Plus, the majority of their labels didn’t disclose the presence of the chemicals. 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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