Written by: Kirby Moir Stanton RDN, LDN

January is National Thyroid Awareness Month. Did you know, more than half of the people in America that suffer from a thyroid disorder are undiagnosed? Raising awareness about the thyroid is important because it plays a significant role in the human body. According to the American Thyroid Association, 1 in 10 people suffer from a thyroid disorder. They also found that at least 1 in 8 women will develop a thyroid disorder during her lifetime.

The thyroid gland is a 2-inch butterfly-shaped organ located at the front of the neck. Though the thyroid is small, it’s a major gland in the endocrine system and affects nearly every organ in the body. It regulates fat and carbohydrate metabolism, respiration, body temperature, brain development, cholesterol levels, the heart and nervous system, blood calcium levels, menstrual cycles, skin integrity, and more. 

Thyroid disease refers to several conditions that affect how the gland functions. The thyroid can be either overactive or underactive and both conditions can lead to health problems. Two of the most common thyroid diseases are hyperthyroidism and hypothyroidism.

 

Hyperthyroidism

Also known as overactive thyroid disease, this condition occurs when your thyroid gland produces excess levels of the thyroid hormone thyroxine. Additionally, this thyroid disease can increase your body’s metabolism, causing weight loss and an irregular heartbeat. 

 

Hypothyroidism

Having an under-active thyroid is also known as hypothyroidism. Essentially, this condition occurs when the thyroid gland doesn’t produce enough thyroid-stimulating hormone (TSH). Hypothyroidism’s deficiency of thyroid hormones can disrupt things such as heart rate, body temperature, and all aspects of metabolism. Major symptoms include fatigue, cold sensitivity, constipation, dry skin, and unexplained weight gain.

 

Diet and lifestyle tips for thyroid support

Many nutritional factors play a role in optimizing thyroid function. However, both nutrient deficiencies and excesses can trigger or exacerbate symptoms. Working in collaboration with a physician is ideal to determine nutritional status for optimal thyroid health.

• The nutrients iodine and tyrosine provide the building blocks of thyroid hormones

• The minerals selenium, iron, and zinc help convert T4 (inactive thyroid hormone) to T3 (active thyroid hormone)

• Selenium can also help reduce thyroid peroxidase (TPO) antibodies, which when elevated cause damage to the thyroid

• Zinc is needed to help your body gauge thyroid hormone levels and tells it to increase production with levels are low

• Omega 3 fats provide cellular membrane integrity which protects them from becoming damaged and enables your cells to communicate well with each other

 

Try these picks to feature more essential nutrients to support thyroid health. 

Zinc: oysters, beef, pork, chicken, pumpkin seeds, milk, yogurt, chickpeas, oatmeal, fortified cereals

Selenium: Brazil nuts, tuna, sardines, shrimp beef, chicken, turkey, cottage cheese 

Omega- 3 Fatty Acid: cold-water fatty fish – salmon, tuna, sardines; chia seeds, walnuts, flaxseed

Iron: oysters, white beans, dark chocolate, lentils, spinach, dried apricots 

Iodine: cod, shrimp, tuna, eggs, seaweed, iodized salt 

Always consult with your physician or other qualified healthcare provider if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being.