Tips For Reducing the Risk of Thyroid Disease

Thyroid disease affects over 42 million people in India, with one-third of individuals remaining undiagnosed. Moreover, thyroid disease is five to eight times as common in women as in men. This consists of hypothyroidism and hyperthyroidism, which may result from Hashimoto's disease and Graves' disease.

Although there are no guaranteed methods to prevent thyroid disease, you can lower your risk by making some lifestyle modifications. Read on to learn about the numerous strategies on how to prevent thyroid problems naturally.

Effective Tips to Reduce Thyroid Risk

Thyroid disorders are common. The good news is that they can be effectively managed with the help of medication and other treatments. Follow the recommended daily habits to prevent thyroid disorders if you have symptoms of either hyperthyroidism or hypothyroidism, or if you have recognized risk factors for thyroid disease.

Exercise Regularly

Thyroid function has long been demonstrated to be improved by regular daily exercise. However, a sedentary, inactive lifestyle raises the risk of hypothyroidism and lowers T4 levels. Performing exercises is good for your thyroid as well as your waist. Regular physical activity helps your thyroid function at its best and increases your metabolism. Find things you enjoy doing and incorporate them into your routine, whether it is a jog in the park, a dance class, or a brisk walk.

Reduce Stress

Chronic (persistent) stress may contribute to thyroid disease by exposing the body to elevated levels of the stress hormone cortisol. The pituitary produces less TSH when cortisol is present, which in turn causes the thyroid to produce less thyroid hormones (T4 and T3). Additionally, cortisol reduces T4 to T3 conversion, which is the active hormone. This entire mechanism can result in hypothyroidism.

Getting enough sleep, exercising frequently, and engaging in mind-body treatments like meditation, yoga, tai chi, guided imagery, deep breathing techniques, and progressive muscle relaxation (PMR) are just a few of the natural ways to support thyroid function.

Stop Smoking

Toxins in cigarette smoke can have an impact on your thyroid. Thiocyanate is one such toxin. This compound affects iodine absorption, which can prevent thyroid hormone synthesis. T4 levels can often be raised by smoking, which may also cause a slight decrease in TSH levels. TSH signals your thyroid to produce thyroid hormones.

Smokers have a higher risk of developing Graves' disease, according to research. This disorder is one of the main causes of hyperactive thyroid, or hyperthyroidism. Smoking can also result in Graves' orbitopathy, a condition that affects the eyes. However, quitting smoking can sometimes be difficult. Therefore, consult your doctor for effective methods to quit smoking.

Also Read: How to control Thyroid?

Selenium Supplements

Selenium is a nutrient found in several proteins. The thyroid contains the greatest amount of selenium within the adult body. It helps in protecting the thyroid from oxidative stress-related damage. Studies have linked autoimmune thyroid diseases, such as Hashimoto's thyroiditis, to selenium deficiency. You can raise your selenium levels by including foods high in selenium in your diet. Brazil nuts, tuna, sardines, eggs, and legumes are a few examples.

Experts do not suggest using selenium supplements if you have hypothyroidism, since more research is needed to understand the relationship between selenium and hypothyroidism fully. For those who are unable to obtain selenium from their diet, they can get a personalized diet plan from an expert. 

Increase Probiotics

Probiotics are living yeasts and bacteria that are present in some foods and are believed to help with digestive health. Many studies suggest that they might also improve thyroid health. The close relationship between thyroid and intestinal disorders is well known. For example, Hashimoto's and Graves' diseases are commonly present in people with celiac disease. All three diseases are autoimmune diseases that relate to a common disease pathway that some medical professionals refer to as the "thyroid-gut axis.” Probiotics are present in fermented foods, including yogurt, kombucha, sauerkraut, kimchi, kefir, and miso, in addition to commercial pills.

Get More Vitamin D

The thyroid gland and many other organs depend on vitamin D for proper functioning. This is due to the fact that vitamin D promotes the synthesis of type 2 deiodinase (Dio2), an enzyme that is required for the transformation of T4 into T3. Some populations (children, young adults, and obese people) may be more susceptible to hypothyroidism, particularly Hashimoto's disease, if they are vitamin D deficient.

About 490 million people in India suffer from vitamin D deficiency, particularly women. You can take a daily vitamin D supplement or consume foods high in vitamin D. These include dairy, liver, eggs, fatty fish (such as salmon, tuna, and sardines), mushrooms, and fortified cereals and juices. The best alternative to overcome vitamin D deficiency is frequent exposure to sunlight, which encourages skin cells to produce vitamin D naturally. Get 10 to 30 minutes of morning sunlight multiple times a week to maintain healthy levels.

Important Nutrients to Improve Thyroid Health

There are additional nutritional deficiencies that could contribute to the occurrence or worsening of thyroid disease. Let’s take a look at the foods that reduce thyroid disease risk:

• Vitamin B12

Individuals with hypothyroidism frequently have a vitamin B12 deficiency. A doctor could advise taking a B12 or B-complex supplement or eating foods high in vitamin B if your levels are low. If you lack vitamin B12, eat meat, fish, milk, cheese, and eggs.

• Magnesium

Low magnesium levels may cause hypothyroidism and thyroid dysfunction. Magnesium supplements or meals high in magnesium may help with hypothyroid symptoms. Leafy green vegetables (kale, spinach, etc.), legumes, nuts (almonds, cashews), seeds (chia seeds, pumpkin seeds), and whole grains are foods high in magnesium.

• Iron

Thyroid function may be impacted by low iron levels or iron deficiency anemia. To achieve and maintain appropriate iron levels, supplements are frequently required. Organ meats, liver, blood, spinach, carrots, pumpkin, white beans, soybeans, and pumpkin seeds are a few possible sources.

Which Foods to Limit to Reduce the Risk of Thyroid Disease?

Limiting or avoiding some foods may help your thyroid and general health if you are at risk of developing thyroid disease. The following are the foods that you must limit:

Eat Less Sugar 

Thyroid disease risk is associated with both processed foods and sugar-rich diets. They can also interfere with thyroid hormone synthesis, making it more difficult to manage hyperthyroidism and hypothyroidism. Refined sugar and highly processed foods can change the gut microbiota, or the normal balance of bacteria and yeast in the intestines, causing tissue damage and inflammation. 

This causes the intestines to become more permeable, which lets toxins and other chemicals into the body. Gut permeability may be a major factor in the development of Hashimoto's thyroiditis and Graves' disease. Limit sweetened beverages, such as fruit juices and sodas, as well as candies and sweets.

Ultra-processed Foods

Ultra-processed foods may cause the body to experience more oxidative stress and inflammation. Oxidative stress refers to an excess of reactive molecules known as free radicals in the body that overwhelm the body's antioxidant defences and cause cellular damage. Oxidative stress and inflammatory indicators may rise in Hashimoto thyroiditis. Consuming highly processed foods may worsen these symptoms and have an adverse effect on thyroid function and general health. 

Avoid ultra-processed meals such as soda and sweetened beverages, flavoured granola bars with preservatives, potato chips, and sweetened breakfast cereals.

Manage Thyroid Problems Effectively with The Right Guidance!

Managing thyroid issues starts with the right habits, but it doesn’t end there. While healthy habits like limiting processed foods, quitting smoking, maintaining proper vitamin D levels, and taking selenium or probiotic supplements can support thyroid function, they’re not a replacement for medical evaluation. If you are dealing with symptoms like unexplained weight gain or loss, constant fatigue, hair thinning, dry skin, irregular periods, mood swings, or sensitivity to cold or heat, these could be signs of hypothyroidism or hyperthyroidism. 

At Apollo Spectra, our thyroid specialists conduct detailed evaluations including TSH, T3, T4 blood tests, ultrasound imaging, and a thorough symptom review to pinpoint the cause. So, book your consultation and get expert guidance before minor issues turn into long-term complications.