15 Ways to Keep Your Thyroid Healthy

Eat Less Sugar and Processed Foods

There is a close link between thyroid disease and diabetes. Both hyperthyroidism and hyperthyroidism can affect a person's insulin and blood sugar levels which contribute to the development of insulin resistance and diabetes.

On the flip side, having diabetes increases your risk of developing hyperthyroidism and hypothyroidism.

Type 2 diabetes (the type associated with poor diet and obesity) affects thyroid function by lowering levels of thyroid-stimulating hormone (TSH) and interfering with the conversion of thyroxine (T4) to triiodothyronine (T3). Over time, this can affect how the thyroid gland works.

The same effects are seen with the overconsumption of ultra-processed foods. These are foods made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats.

To this end, you may reduce your risk of thyroid disease by cutting back or entirely avoiding the following foods:

• Full-fat dairy
• Packaged snacks
• Commercial baked goods
• Foods made with refined wheat, such as white bread
• Sweetened beverages, including sodas and fruit juices
• Fried foods, including french fries or donuts
• Processed meats like sausages and bacon
• Alcohol
  
• Fatty meats

Exercise Regularly

Regular daily exercise has long been shown to improve thyroid function. On the other hand, a sedentary, inactive lifestyle reduces T4 levels and contributes to the risk of hypothyroidism.

While there is no exercise program proven to prevent thyroid disease, most thyroid specialists recommend adherence to the Physical Activity Guidelines for Americans issued by the Department of Health and Human Services.

The weekly program consists of 150 minutes of moderate-intensity physical activity (such as brisk walking) and two days of muscle-strengthening activity. The 150 minutes can be broken into shorter 30-minute sessions over five days.

If you go beyond 150 minutes per week or engage in 75 minutes of vigorous-intensity activity (such as jogging or running) per week, you’ll gain even more health benefits.

Reduce Stress

Stress alone will not cause thyroid disease, but chronic (persistent) stress may contribute by exposing the body to high levels of a stress hormone called cortisol.

Cortisol increases TSH levels which signals the thyroid gland to stop producing T3. It also interferes with the conversation of T3 to the more active thyroid hormone T4. Both of these effects are characteristic of hypothyroidism.

There are many things you can do to manage stress in your daily life, including getting plenty of sleep, exercising regularly, and practicing mind-body therapies like:

• Meditation
• Yoga
• Tai chi
• Guided imagery
• Deep breathing exercises
• Progressive muscle relaxation (PMR)
• Biofeedback

Keep Potassium Iodide on Hand

Potassium iodide (KI) is an over-the-counter supplement. You may want to include it in your family emergency kit. It can be helpful in the unlikely event of a nuclear accident or an attack on a nuclear facility. If you're not in the path of a radioactive plume, though, KI won't be helpful.

Your thyroid needs iodine to function. It normally gets this from your bloodstream. It can't, however, tell the difference between regular iodine and radioactive iodine. Radioactive iodine is the type that's released from nuclear plants or from radioactive material during nuclear explosions.

Taking KI within the first few hours of exposure to radioactive iodine can help protect your thyroid from the risk of thyroid cancer.

Taking KI does come with some risk. During a radiation emergency, the benefits are thought to outweigh the risk.

Taking KI can cause a number of health problems:

• It can trigger or worsen hypothyroidism or hyperthyroidism.
• It may exacerbate existing thyroid conditions.
• It can lead to conditions such as the Jod-Basedow phenomena and the Wolff-Chaikoff effect.
• It can cause inflammation of the salivary gland.
• It can cause gastrointestinal disturbances, allergic reactions, and rashes.

You should only take KI during a nuclear emergency when local health authorities instruct you to.

There are several reasons for this, including:

• Not every radioactive release contains radioactive iodine. Only health authorities will know if you need to take KI.
• Authorities can tell you who needs to take KI, when to take it, how much to take, and for how long.
• If you're not downwind of a nuclear release or accident, the likelihood that you will need to take KI is very small.

Discuss Selenium Supplements With Your Doctor

Selenium is a nutrient found in certain proteins. The thyroid has the highest concentration of selenium in the adult body. You can help prevent thyroid disease by making sure you get enough of this nutrient.

You can get selenium by eating a healthy diet.

If you're pregnant, getting enough selenium decreases your chances of developing permanent postpartum thyroiditis. This is when your thyroid becomes inflamed after your baby is born.

However, keep in mind that soil in the United States is selenium replete and most people's intake of selenium is at recommended level. Talk to your doctor before starting selenium supplements.

Increase Probiotics

Probiotics are live bacteria and yeasts found in certain foods that are thought to improve digestive health. There is increasing evidence they may also be beneficial to your thyroid health.

Thyroid and intestinal diseases are known to be closely linked. Graves' disease and Hashimoto's disease, for instance, are commonly seen in people with celiac disease. All three conditions are autoimmune disorders, suggesting a common disease pathway that some experts refer to as the "thyroid-gut axis."

Studies suggest that probiotics exert beneficial effects on thyroid hormones and thyroid function in general. In theory, this may lessen the risk of thyroid disease in people genetically predisposed to Graves' disease or Hashimoto's disease.

In addition to commercial supplements, probiotics can also be found in fermented foods such:

• Yogurt
• Kombucha
• Sauerkraut
• Kimchi
• Kefir
• Miso

Stop Smoking

Cigarette smoke contains toxins that can affect your thyroid. One of these is thiocyanate. This compound disrupts iodine uptake, which can block the production of thyroid hormones.

In general, smoking can cause elevated levels of T4. It can also cause a slight decrease in TSH levels. TSH tells your thyroid to make thyroid hormones.

It is not easy to quit smoking. Ask your doctor about treatment options that can help you successfully quit.

Get More Vitamin D

Vitamin D is necessary for the normal function of many organs, including the thyroid gland. This is because vitamin D stimulates the production of an enzyme called type 2 deiodinase (Dio2) necessary for the conversion of T4 into T3.

It is not surprising, therefore, that vitamin D deficiency is a risk factor for hypothyroidism, most especially Hashimoto's disease.

When vitamin D deficiency is especially severe, it can also lower TSH levels and contribute to the onset of hyperthyroidism, particularly Graves' disease.

Vitamin D deficiency is extremely common in the United States affecting roughly one in four adults, especially females.

To alleviate vitamin D deficiency—and possibly the risk of thyroid disease as well—you can take a daily supplement or eat vitamin D-rich foods like:

• Dairy
• Liver
• Eggs
• Fatty fish like salmon, tuna, and sardines
• Mushroom
• Fortified cereals and juices

One of the best ways to overcome a deficiency is with regular sun exposure which stimulates skin cells to produce vitamin D naturally. To maintain healthy levels, get 10 to 30 minutes of midday sunlight several times a week. People with darker skin may need a little more.

Ask for a Thyroid Collar for X-Rays

If you are going to have an X-ray, ask for a thyroid collar. This is especially important for:

• Dental X-rays
• X-rays that involve your spine, head, neck, or chest

A thyroid collar looks like the neck part of a turtleneck sweater. It's heavy and lined with lead. 

Your thyroid is the most vulnerable part of your head and neck area. The collar protects your thyroid gland from radiation exposure, which can lead to thyroid cancer.

Do a Thyroid Neck Check

A thyroid neck check is one way to find a thyroid problem. This easy test can detect lumps and swelling if they're close to the surface. Keep in mind, though, that many nodules can't be seen or felt. If you have other symptoms, see your doctor.

This simple screening can be done at home in front of a mirror. Make sure to follow all the steps. If you feel or see anything unusual, see your doctor.

Ease Up on Soy and Cruciferous Vegetables

You may have heard that eating too much soy can be bad for thyroid health. Though recent research suggests eating soy is generally safe, it is probably best to do so in moderation.

Most people with thyroid disease take the thyroid hormone replacement levothyroxine. It's best to take this medication on an empty stomach. Wait 30 to 60 minutes before eating.

If you're going to eat soy, wait until it's been four hours since you took your medication. This is because evidence has consistently shown that soy can interfere with your body's absorption of levothyroxine.

Similarly, a very high intake of cruciferous vegetables has been found to cause hypothyroidism in animal studies. The compound in cruciferous vegetables responsible for this, called indole glucosinolate, indirectly blocks the production of T3 and T4.

While eating cruciferous vegetables is generally good for you and unlikely to cause any harm, eating a lot can potentially contribute to thyroid disease if you are at risk. These include foods like:

• Arugula
• Bok choi
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Horseradish
• Kale 
• Radishes
• Rutabaga
• Turnips
• Watercress

Get Celiac Disease Diagnosed and Treated

Celiac disease is an autoimmune condition that causes your intestines to react abnormally to gluten. Gluten is a protein found in wheat, rye, barley, oats, and other related grains.

Celiac disease is three times more common in people with an autoimmune thyroid disease like Hashimoto's thyroiditis and Graves' disease.

It's unclear why this association exists. It may be due in part to the genetic component of autoimmune diseases. Both conditions are also fairly common. Celiac disease also interferes with absorption of essential minerals like iodine and selenium, which can trigger thyroid dysfunction.

If you think you might have celiac disease or a gluten sensitivity, talk to your doctor.

Limiting or avoiding gluten is a big dietary change. It's important to only make these kinds of changes under the guidance of a healthcare provider.

Consider Fluoride's Role

Some research suggests that people living in areas with fluoridated drinking water are at a higher risk of developing hypothyroidism. Other research has not shown this. Until this link has been established, avoiding fluoride is not generally recommended.

If you're concerned about the health effects of fluoride, be sure to discuss this with your doctor.

Look Out for Perchlorates

Perchlorates are odorless, colorless salts. They dissolve in water and are found naturally in certain parts of the United States. They're also manufactured for explosives, fireworks, and rocket motors. In some parts of the nation, they can be found in the water supply.

A large percentage of U.S. produce is irrigated with perchlorate-contaminated water. This means perchlorate is present in the U.S. food supply and many Americans are exposed to low levels.

See Your Healthcare Provider Regularly

It is important to see your primary care doctor for regular checkups. This is especially true if you're at risk for developing thyroid disease. If you have a family history of Hashimoto's thyroiditis or Graves' disease, for example, your doctor may want to test your thyroid hormone levels annually.