Why thyroid gets worse in winter and what to eat for for better hormone balance

Winter often intensifies symptoms of hypothyroidism due to cold weather, reduced sunlight and lifestyle changes. (Image: Unsplash)

While winter may bring a sense of coziness and joy, it can also usher in cold weather, lower energy levels and compromise immunity for some people. These changes may hit those with thyroid disorders, especially hypothyroidism, harder than others. The body reacts with the ambient shift in temperature, decreases in light, and alteration to its routine, and if it’s already dealing with a thyroid gland this can amplify symptoms. Fatigue, hair loss, weight changes and sluggishness can all feel worse in the winter. Awareness of this tendency can enable people to make more thoughtful nutrition and lifestyle decisions knowing that it is contributing to thyroid protection.

Why winter challenges thyroid function

The thyroid is the body’s thermogenic engine, determining temperature regulation, metabolism and hormonal balance. For people with hypothyroidism, even a slight drop in temperature can worsen symptoms because their bodies already battle to convert T4 to the more active hormone T3. Lower sun exposure due to the winter season leads to decreased levels of vitamin D, which can negatively impact on immunity and thyroid activity.

Lifestyle and dietary patterns are one of the biggest factors to worsen thyroid symptoms during winters, says Dr. Amrutha Gowri, Clinical Nutrition & Dietician at My Balance Bite “People are less likely to be active, can eat heavy comfort foods and stress is often elevated during colder months. Elevated levels of cortisol can disrupt the conversion of thyroid hormone, and metabolism-slowing foods can increase fatigue and inflammation,” she says. And so winter is the time of year when you have to be conscious about what you eat and how you move and what kind of care you take for yourself.

Teas that calm the nervous system

Focus on iodine-rich foods — but don’t overdo it

Iodine is essential to produce thyroid hormones, and small amounts found in iodine-rich foods can keep hormonal levels balanced. In case of India, easy sources are iodised salt, curd and eggs. But too much iodine is equally detrimental, particularly when addressing people with autoimmune thyroid conditions (like Hashimoto’s) who need balance and not overindulgence in their iodine intake.

Fermented foods for a healthy gut and better digestive system

A healthy gut microbiome helps to convert thyroid hormones and to absorb nutrients. If you have winter-friendly fermented foods, such as curd and buttermilk, readymade idli-dosa batter can reduce digestive irritation and elevate energy levels. Good gut bacteria are also anti-inflammatory, so these foods could be especially valuable during the colder months.

Winter greens to lower inflammation

All your leafy greens like palak, methi and mustard are packed with antioxidants, iron, magnesium as well as vitamin C to help heal oxidative stress; support hormonal balance and even the fight against all that winter inflammation. Whipping up light gravies, dals or adding some greens to your rotis, smoothies will do more good than harm in providing you with the required warmth and nourishment without putting extra load on the metabolism.

Healthy fats support hormone stability

Beside food components but not forming carbohydrates have a high importance for hormone health, especially healthy fat stores. A portion of good fat i.e. some ghee, unrefined oils, a fistful of nuts and seeds every day keep the energy levels sustained and the inflammation in check. Non-vegetarians can resort to fatty fish like salmons, which are rich in Omega-3 fatty acids and vegetarians can depend on walnuts, flaxseeds and chia for the same.

Teas that calm the nervous system

Ginger, tulsi, cinnamon and chamomile teas: Herbal teas using ginger or tulsi or cinnamon or chamomile can boost blood circulation, stimulate digestion and soothe the nervous system. Diminished anxiety and increased blood flow work indirectly to balance the thyroid and relieve winter woes.

FAQs on hyperthyroidism in winter

Cold temperature and reduced sunlight slow thyroid hormone conversion and impact vitamin D levels, worsening fatigue and sluggishness.

Iodine-rich foods, fermented foods, winter greens, healthy fats and herbal teas.

Large amounts of iodine, excessive comfort foods, inactivity and high stress.

Ginger, tulsi, cinnamon and chamomile teas improve circulation and digestion, indirectly supporting hormone balance.