While this all sounds scary, the good news is that the sooner we catch thyroid issues, the better we are at reversing them! Recognizing the signs of thyroid imbalances and taking proactive steps to address them can lead to improved vitality, energy, and overall well-being. With the right support and treatment, it's possible to regain thyroid balance and feel like yourself again!!

Diet and nutrition play a pivotal role in supporting thyroid health, particularly for individuals managing conditions like Hashimoto's or hypothyroidism. Here are several strategies we recommend:

• Adopting an anti-inflammatory diet rich in whole, unprocessed foods can significantly improve thyroid function and reduce autoimmune reactions. Our thyroid gland loves micronnutrients (vitamins and minerals, primarily from vegetables and fruits) as well as a healthy macronutrient balance (see our Fueling Your Body guide for more!), so ensuring you are well nourished will support thyroid function.

• Consuming high amounts of nutrient-dense foods such as leafy greens, cruciferous vegetables (lightly cooked to reduce goitrogens), lean proteins, and healthy fats from sources like avocados and nuts.

• Eliminating gluten, dairy, and soy, which are common triggers of inflammation and autoimmune flare-ups. These all cause inflammation in the body, and often cause higher inflammation for those with autoimmune conditions because of an underlying leaky gut. Reducing or eliminating them helps the immune system rebalance and not be overzealous, which leads to autoimmunity.

• Balancing thyroid-specific nutrients. Selenium and zinc are critical nutrients for thyroid health, as they support the production and conversion of thyroid hormones. Foods rich in selenium, like Brazil nuts and seafood, and zinc-rich foods, like oysters, pumpkin seeds, lentils, and beef. Iodine is a tricky nutrient for thyroid health. In people without Hashimoto’s, intaking a small amount of iodine is helpful, and including foods like seaweed, cod, dairy, and eggs can be thyroid supportive. However, in those with Hashimoto’s, iodine should be limited. See our resources for more on iodine and thyroid.

• Incorporating anti-inflammatory foods such as turmeric, ginger, and fatty fish can help manage chronic inflammation associated with autoimmune thyroid conditions.

• Increasing intake of probiotics and a consuming a diet high in fiber can promote a healthy microbiome, reducing inflammation and supporting nutrient absorption.

Managing Hashimoto's or hypothyroidism extends beyond diet to encompass a holistic lifestyle approach. Stress management is crucial, as chronic stress can exacerbate thyroid dysfunction by disrupting the hypothalamic-pituitary-thyroid (HPT) axis and increasing cortisol levels. Techniques such as mindfulness meditation, yoga, and regular physical activity can help lower stress and improve overall well-being. Adequate sleep is essential for hormone regulation and immune function, so establishing a regular sleep routine is beneficial. Supporting gut health is also vital, given the strong connection between the gut and immune system. Regular monitoring of thyroid levels through blood tests, as well as working with a healthcare provider to tailor treatment and dietary strategies, can empower individuals to effectively manage their thyroid condition and improve their quality of life.