Simple Lifestyle Changes To Manage Your Thyroid

Thyroid is one of the common problems in India and the world. Do you know the reason why this is so? As per some reports, approx 42 million people in India are suffering from thyroid-related issues. Moreover, as per the other survey, 13 percent of people aged above 60 years and 5 per cent below 19 are suffering from thyroid issues. The reason is our daily routine and sedentary lifestyle. The thyroid is a small, butterfly-shaped gland in your neck that controls your body’s energy and metabolism.  If you are feeling anxious, exhausted, have hair loss issues, or have excessive sweating, don’t ignore these symptoms and consult with your doctor and take a thyroid profile test.  Ignoring health continuously and not following healthy habits leads to thyroid and other health complications.  But by making simple changes in your everyday life, you can manage thyroid issues. In this blog, we will understand how small lifestyle changes can improve your thyroid. 

Common Symptoms of Thyroid

Most of us are not sure about the thyroid symptoms and keep ignoring the little changes in our bodies. Knowing the signs and causes earlier is the better way to get treated on time. As your thyroid gland is like a control centre for your body, it helps to produce hormones that regulate your metabolism. So, when your thyroid is imbalanced, it impacts your energy, weight, and overall well-being. Let’s understand the two main types of thyroid, including hypothyroidism and hyperthyroidism. 

Symptoms of Hypothyroidism- This is the condition when the thyroid gland is unable to work properly. In this type of thyroid, you will feel symptoms like:

• Fatigue
• Weight Gain
• Cold Sensitivity
• Muscle and Joint Pain
• Constipation
• Dry skin and hair
• Slow heart rate
• Mood Changes

Symptoms of Hyperthyroidism- In this condition, the thyroid gland works too actively, and you will feel nervous and lose weight. These symptoms can affect how you feel every day and your ability to do regular activities.

• Nervousness
• Weight loss
• Rapid Heartbeat

• Sweating
• Tremors
• Fatigue
• Muscle weakness
• Frequent Bowel Movements
• Sleep problems
• Changes in Menstrual Cycle

Simple Lifestyle Tips to Maintain Your Thyroid Health 

Here are some tips for people looking to manage their thyroid health. Following these tips will help you to keep in control and proper functioning of the thyroid gland;

Diet and Nutrition

Deficiency of iodine causes thyroid-related issues. To manage the functioning of the thyroid, understand what specific nutrients are required. Take a balanced diet to get all essential nutrients and minerals. If you are recently diagnosed or have trouble managing your thyroid, follow these food tips. 

Foods to Include in Your Diet:

• Add iodine-rich food, including seafood, seaweed, and iodized salt.
• The gluten-free diet helps to reduce the symptoms. You can take food sources like eggs, meat, fish, fruits, rice, quinoa, chia seeds, and flax seeds. 
• Selenium helps to reduce inflammation and supports the thyroid to function properly. Food sources like tuna, chicken, eggs, and legumes are rich in selenium.
• Daily 25 to 30 g fiber is essential. Take a fibre-rich diet as it may also prevent constipation and also help to manage your weight. You have multiple options like whole grains, fruits, and vegetables. 
• Take a nutritious diet rich in vitamins D, Zinc, Vitamin B12, Biotin, and Iron, including green vegetables, healthy fats, starchy vegetables, seeds, nuts, beans and dairy products to manage thyroid symptoms.

Foods to Limit or Avoid for Thyroid Control

• Some food sources can interfere with thyroid production and function. These foods include goitrogenic foods like broccoli, cabbage, and soy products. 
• Dot eats processed food and lots of sugar, as these foods may lead to weight gain and inflammation.
• Don’t overeat, and try to plan your meal to control portion size. 
• Limit your Alcohol and Caffeine intake, as excessive intake can affect thyroid function and disturb your sleep patterns.

Exercise and Physical Activity

Moderate exercise is good for boosting your energy level and helps to maintain weight. 

Types of exercises you can do at home to manage your thyroid:

• Daily Walk: Daily 30 walking is good for people suffering from hypothyroidism issues. 
• Cycling: Cycling is a low-impact exercise and very helpful to reduce joint pain. 
• Yoga: Yoga is one of the best exercises to reduce muscle pain and relax body. Yoga improves flexibility and reduces stress. 
• Strength exercises: Try to do push-ups, squats, lunges, and planks to improve joint flexibility and strengthen joints. 

Make a routine of exercising daily in the morning or evening. Start with simple exercises, make targets, and try to achieve those goals. Daily 1 hour of moderate exercise will help you manage your thyroid issues. 

Manage Stress for Thyroid

Stress won’t cause thyroid issues, but it can worsen thyroid symptoms like fatigue, weight changes, and mood swings. It can also trigger inflammation. Cortisol is the stress hormone, and your body releases it when you are stressed.  Studies suggest that people who exercise daily have lower cortisol levels than those who do not. 

Follow stress reducing techniques.

• Meditation: The best way to calm your thoughts and reduce stress. Find a quiet place, sit or lie down, and concentrate on breathing.
• Deep Breathing Exercises: When you feel so stressed, take a deep breath. This will relax your mind, and you will feel calm. Repeat this for a few minutes. 
• Good Sleep: One of the common thyroid symptoms is fatigue; this is why quality sleep is important. Take 9 hours of sleep daily to ease your stress. 

Stress doesn’t go away overnight, but with time and effort, practice the above technique daily to manage your thyroid. Find what works best for you, and measure your progress.

Thyroid Medication Management

Skipping medicines can flare up the symptoms of thyroid and may cause your daily life to be complicated. Hence, it is advised to take the prescribed medication by your doctor to get the full benefit of the treatment. The thyroid requires precise control of hormone levels, and if you skip doses or don’t follow the instructions, you might face severe health conditions. It is essential to take your medications consistently to maintain the right balance of hormones and function of the thyroid gland. 

When to get your thyroid Checked?

Get your thyroid checked regularly if you are suspected or have risk factors for thyroid problems. Doctors recommend taking a Thyroid Profile Test every 3 months for thyroid patients. However, the people who are at risk must take a Thyroid Profile Test every 6 months or 1 year. Your doctor may assess your thyroid function as part of routine blood tests and recommend getting a Thyroid Screening Panel test if you have-

• If you experience symptoms like unexplained weight changes, fatigue, hair loss, mood swings, or changes in your skin, hair, or nails, consult your doctor and take Thyroid tests.

• If you have a family history of thyroid disorder, you may be at a higher risk. 
• If you’re planning to become pregnant or are already pregnant, a thyroid profile test is crucial for both your health and the baby’s development. 
• The risk of thyroid increases with age; this is why regular thyroid screening may be recommended for people over the age of 60.

• People who have autoimmune diseases, like type 1 diabetes or celiac disease, are at higher risk of thyroid issues. 
• People who have some health issues or take certain medications, are at risk. They must take thyroid screening tests to monitor their thyroid regularly.

Take Control of Your Thyroid Health

Managing the thyroid can be difficult, but by following a healthy and active lifestyle you can maintain this easily. Take medications as prescribed by your doctor, eat a healthy diet, practice yoga, exercise daily, and practice stress-reducing exercises like deep breathing to manage your thyroid health.  Don’t forget to take a regular thyroid profile test to know your thyroid health status. You can choose Redcliffe Labs to take a Thyroid blood test.