Manage stress, stay hydrated, exercise daily: Here's how you can keep thyroid in check

The thyroid’s proper functioning is crucial for maintaining energy levels, metabolic balance, and overall health. (Image: Canva)

The thyroid is a small, butterfly-shaped gland located at the base of the neck. It produces hormones, primarily thyroxine (T4) and triiodothyronine (T3), which regulate metabolism—the rate at which the body uses energy. These hormones influence various bodily functions, including heart rate, body temperature, and digestion. An underactive thyroid (hypothyroidism) can lead to fatigue, weight gain, and depression, while an overactive thyroid (hyperthyroidism) may cause weight loss, anxiety, and rapid heartbeat. The thyroid’s proper functioning is crucial for maintaining energy levels, metabolic balance, and overall health. Here are 10 easy ways to help keep your thyroid in check, according to Dr Minal Rao, senior consultant at Ramlal Anand Healthcare, Secunderabad.

Eat a balanced diet: Include iodine-rich foods like fish, seaweed, and dairy, which are essential for thyroid hormone production. Selenium, found in Brazil nuts and eggs, and zinc from nuts and whole grains also support thyroid function. A balanced diet ensures the gland receives the necessary nutrients to function optimally.

Avoid goitrogens in excess: Goitrogens are substances that can interfere with thyroid hormone production. Found in raw cruciferous vegetables like broccoli, cauliflower, and kale, these should be consumed in moderation, especially if you have thyroid concerns. Cooking these vegetables can reduce their goitrogenic effects, making them safer to eat regularly.

Regular exercise: Engaging in physical activity like walking, swimming, or yoga helps boost your metabolism, which is crucial for individuals with thyroid issues. Exercise also improves circulation, reduces stress, and supports overall hormonal balance, which can positively influence thyroid function and help maintain a healthy weight.

Manage stress: Chronic stress can disrupt hormone balance, leading to thyroid dysfunction. Practices like meditation, deep breathing, and yoga help manage stress by lowering cortisol levels, which can otherwise interfere with thyroid hormones. Regular stress management techniques can improve your overall well-being and support healthy thyroid function.

Adequate sleep: Quality sleep is essential for hormonal balance, including the thyroid gland. Aim for 7-8 hours of restful sleep each night to allow your body to repair and regulate hormones. Poor sleep can exacerbate thyroid-related symptoms like fatigue and weight gain, so prioritising sleep is crucial for thyroid health.

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Stay hydrated: Proper hydration supports metabolic processes, including those controlled by the thyroid. Water helps in the transportation of nutrients and the removal of toxins from the body, both essential for thyroid function. Drinking enough water daily aids in maintaining healthy body systems, including the thyroid gland.

Monitor your weight: Maintaining a healthy weight is important for thyroid health, as excess weight can strain the thyroid gland. Unexplained weight changes are often linked to thyroid issues, so staying active and eating well not only helps with weight management but also supports thyroid function and overall health.

Limit soy products: Soy contains compounds that can interfere with thyroid hormone synthesis and absorption, particularly in people with existing thyroid issues. Limiting soy products like tofu, soy milk, and edamame can help prevent disruptions in thyroid function. If you consume soy, it's best to do so in moderation.

Regular thyroid check-ups: Regular blood tests help monitor thyroid hormone levels, ensuring that any imbalances are detected early. This is particularly important for those with a family history of thyroid disorders or symptoms like fatigue, weight gain, or mood changes. Early detection allows for timely intervention and treatment.

Avoid smoking and excessive alcohol: Smoking introduces toxins like thiocyanate, which can impair thyroid function, while excessive alcohol disrupts hormone levels and can exacerbate thyroid issues. Reducing or eliminating these habits can significantly benefit your thyroid health, reducing the risk of thyroid-related diseases and promoting overall wellness.