The thyroid gland, despite its small, butterfly-shaped appearance located at the front of your neck, plays a critical role in controlling your metabolic rate. This means it affects how your body transforms the food you consume into energy, which is vital for every cell in your body.
When your thyroid isn’t working properly, it can have widespread effects on your health. Thyroid disorders are one of the most common endocrine disorders, affecting nearly 42 million Indians.
Undiagnosed thyroid disease can lead to serious health conditions such as cardiovascular diseases, osteoporosis, and infertility.
How to keep your thyroid healthy?
Dr Amita Jain, one of the top laparoscopic and thyroid surgeons in Delhi and Gurgaon, shares 5 steps to keep your thyroid healthy.
Importance of A Balanced Diet
The benefits of a well-balanced diet are known to support overall health, and it plays a crucial role in maintaining thyroid health.
- Incorporate iodine-rich foods like seaweed, fish, dairy, and iodized salt to support thyroid function.
- Selenium from nuts, seeds, and legumes, and,
- Zinc from whole grains, nuts, and lean meats, aids in hormone production.
- Limit soy protein intake as it may interfere with thyroid hormone absorption, and avoid excessive iodine from supplements.
- Aim for a healthy diet with plenty of fruits, vegetables, whole grains, and lean proteins like fish or beans.
- Use healthy oils like olive oil, and reduce saturated fats from animal products and trans fats in processed foods.
- Choose fats that lower LDL cholesterol, such as those in vegetable oils and omega-3-rich fish.
- Opt for complex carbohydrates found in whole grains, fruits, and vegetables.
- Avoid junk foods high in calories and low in nutrients.
- Increase dietary fiber by consuming a variety of vegetables, fruits, and whole grains to improve digestion and overall health.
- Cut down on sugary foods as they cause inflammation that can worsen.
Stay Away from Stress
If you are wondering how stress can impact your thyroid health, it’s important to understand the connection between your thyroid and adrenal glands. The adrenal glands, located above your kidneys, release cortisol during stress to help your body cope.
While stress alone doesn’t cause thyroid disorders, it can worsen them by slowing your metabolism. This reduction in metabolism lowers the levels of thyroid hormones T3 and T4, and can increase reverse T3 levels. To maintain healthy thyroid function, it’s crucial to manage stress through activities like yoga, meditation, deep breathing exercises, or engaging in hobbies. These practices help regulate cortisol levels and support your thyroid health.
Don’t Forget to Exercise Daily
While people with thyroid conditions might find it challenging to exercise due to symptoms like fatigue and mood changes, regular physical activity is crucial for managing both hypothyroidism and hyperthyroidism.
Exercise helps alleviate common thyroid-related issues such as weight gain, depression, anxiety, and sleep disturbances. For those with hypothyroidism, it can boost energy levels and improve mood, while for those with hyperthyroidism, it can reduce anxiety and aid in better sleep.
Starting with gentle activities like yoga and gradually increasing to the recommended 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity per week can significantly enhance overall well-being and complement your thyroid treatment plan.
Quality Sleep
Did you know that quality sleep plays a crucial role in maintaining a healthy thyroid? Both hyperthyroidism (overactive thyroid) and hypothyroidism (underactive thyroid) can disrupt sleep patterns in different ways.
Hyperthyroidism may cause sleeplessness due to nervousness, irritability, muscle weakness, night sweats, and frequent urination. Conversely, hypothyroidism often leads to trouble with cold tolerance, joint or muscle pain, and poor-quality sleep.
This condition can result in longer sleep onset, shorter sleep duration, and hypersomnia, an overwhelming need to sleep. Studies show that people who sleep less than seven hours a night may be at higher risk for hyperthyroidism, while those who sleep more than eight hours might increase their risk for both thyroid issues.
Ensuring optimal sleep is essential for a strong immune system, which in turn supports thyroid health. Thus, maintaining good sleep quality is vital for keeping your thyroid functioning properly.
Regular Medical Check-up
Regular check-ups are vital for maintaining thyroid health. They involve thyroid function tests, such as blood tests, which measure hormone levels to identify any abnormalities.
These tests help diagnose conditions like hyperthyroidism, hypothyroidism, Graves’ disease, Hashimoto’s disease, and even thyroid cancer. Symptoms such as fatigue, mood swings, or weight changes should not be ignored, as they can signal thyroid issues.
For those with thyroid disorders on medication, sticking to prescribed treatments and attending regular check-ups are crucial for managing and stabilizing hormone levels. Regular monitoring prevents serious complications like weight fluctuations, heart problems, and anxiety, ensuring overall well-being.
It is quite evident from these steps that maintaining thyroid health involves a holistic approach. A balanced diet, stress management, regular exercise, quality sleep, and consistent medical check-ups all play essential roles.
By integrating these practices, you can support your thyroid’s optimal function and overall well-being.
Dr Amita Jain is a surgeon with highest degree of professional competence, precision and surgical craftsmanship. Performed all complicated general surgery procedures with in depth knowledge of invasive and few minimal invasive and onco surgical techniques. Underwent special training in trauma, executed various trauma-related complex life-saving neurosurgical procedures, reconstructed injured mangled limbs and performed vascular and reconstructive procedures with critical care.
Dr Amita Jain holds 28 plus years of rich experience in Trauma and General Laparoscopic Surgeries (including Gallbladder stone removal, appendix removal, hernia repair surgery, piles and fissure surgeries). She was the Professor Surgery of at the Army College of Medical Sciences and Base Hospital Delhi Cantt. In 1994 she was commissioned as Surgeon under the United Nations Mission in Congo. From 2020 to 2022, she worked with Bansals Hospital. Currently, Dr Amita Jain is the Senior Consultant, (Speciality: General and Laparoscopic Surgeon) at Artemis Lite Hospital, New Delhi