Anatomical Nourishment: 6 Holistic Approaches to Managing Hypothyroidism

Written By: Vivian Benjamin

What is Hypothyroidism?
Before diving into the topic of the day, how you can manage your hypothyroidism using holistic approaches, let’s get to know your thyroid gland.


The thyroid gland is located in the lower neck and front of the trachea. It is butterfly-shaped and is around 5cm long, 3cm wide and weighs approximately 30g. The metabolic activity is higher in the thyroid gland due to higher blood flow. This gland produces thyroxine (T4), triiodothyronine (T3) and calcitonin hormones.


The thyroid glands main function is to control cellular metabolic activities such as respiration, digestion, heartbeats and control body temperature. The thyroid gland directly impacts appetite and energy levels in the body therefore; an imbalanced thyroid can be a cause of unexplained weight gain, anxiety and extreme tiredness.



Hypothyroidism occurs when your body does not produce enough thyroid hormones to support bodily functions. There are two types of hypothyroidism which are primary and secondary hypothyroidism.


Primary hypothyroidism develops when the thyroid glands are unable to generate adequate thyroid hormones. Meanwhile, secondary hypothyroidism results from abnormal pituitary glands or hypothalamus function; while retaining normal thyroid hormones. In the UK, approximately 5% of the population has hypothyroidism, with 99% of these cases being primary hypothyroidism. 



Causes of Hypothyroidism
Now, that you know what is hypothyroidism, let’s explore what causes this illness. Apart from low levels of thyroid hormones (thyroxine (T4), triiodothyronine (T3) and calcitonin) and abnormal pituitary glands or hypothalamus function, there are other causes of this disease, which include:

•     Women are more susceptible to developing hypothyroidism than men

 

•     Family history

 

•     Hashimoto Thyroiditis – an autoimmune disease that destroys the thyroid cells

 

•     Low levels of iodine in the body

 

•     Certain medications including amiodarone, phenobarbital, phenytoin, carbamazepine, lithium and etc

 

•     Thyroid surgery

 

•     Radiotherapy of the neck and head

 

•     Tumours in the pituitary gland or hypothalamus

 

•      Stress, poor dietary and lifestyle choices

Symptoms of Hypothyroidism
Individuals suffering from hypothyroidism can develop these symptoms, though symptoms may vary between different individuals:

•     extreme fatigue
•     hair loss
•     brittle nails
•     cold & dry skin
•     numbness and tingling of the fingers
•     husky voice
•     menstrual problems
•     loss of libido
•     unexplained weight gain
•     swelling of the eyes, face, hands & feet
•     low heart rate (bradycardia)
•     elevated blood pressure
•     decreased sweating
•     sleep disturbance
•     muscle cramps

•     constipation
•     enlarged thyroid that is not painful
•     slowness of speech & movement

Complications of Hypothyroidism
If hypothyroidism is left untreated it can lead to coma or death. In children, it can result in severe mental retardation. Most individuals can manage the illness by taking medications or by integrating holistic approaches. 



6 Holistic Approaches to Manage Hypothyroidism
1. Diet

Food tends to have the ability to heal or damage your body. There are 2 essential nutrients for thyroid health. Foods that contain iodine and selenium are significant to boost thyroid functions. Examples of food that contains these minerals are seaweeds, Brazil nuts, eggs, fish, berries, beans, pulses, and healthy fats.



Apart from that increase your intake of natural probiotics and prebiotics. Fermented foods such as kombucha and kefir are a great source of antioxidant and anti-inflammatory properties, which are beneficial for thyroid functions. In addition to that, try incorporating food such as onions, garlic, herbs and spices to nourish your thyroid health. Limit your intake of highly processed food and food that is high in salt and sugar. 


 
Incorporate food that contains a rich amount of Zinc and Iron. Zinc is crucial for the production of thyroid hormones, immune function and metabolism. Since thyroid hormones play a role in body metabolism Zinc is needed to supplement bodily functions. Examples of foods rich in zinc are meat, fish, and seafood. Similarly, Iron is vital for the conversion of thyroxine (T4) to triiodothyronine (T3). Examples of food rich in Iron are beans, legumes, sun-dried tomatoes and leafy greens such as spinach. 



2. Herbal supplements or Medicinal Plants

The utilization of medicinal plants (flowers, spices & herbs) to treat illness is not new, as historically humans have used a variety of therapeutic plants as a remedy for any diseases or injuries. Plant-based natural ingredients can be found in any part of the plant such as leaves, flowers, fruits, seeds, bark, roots and many more.


Generally, the combined parts, for example; leaves and flowers contain a higher amount of health benefits than just one part of the plant. Several types of medicinal plants can be used to manage hypothyroidism:

•     Saffron (spice)

 

•     Curry leaves (herb)

 

•     Tulsi (Holy Basil) (herb)

 

•     Star Anise (spice)

 

•     Lotus Flower

 

•      Cardamom (spice)

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3. Sleep

Sleep is important to maintain normal bodily functions. Moreover, it supports cell regeneration and metabolic activities. Numerous studies have demonstrated that sleeping less than 6 hours a day directly impacts energy metabolism. Therefore, proper rest and sleep are crucial in maintaining the regulation of thyroid hormones. Check out my article on how you can sleep better without any medications or sleeping aids.



4. Breathwork

Breathwork is a type of meditation that allows you to control your breathing for general health and well-being. There are many forms of breathing you can choose to practice at home or any nature place. I have written an article regarding breathwork and specially chosen 10 breathing techniques that you can incorporate into your daily life.



Several studies display that breathing exercises can help regulate thyroid function. Healthy cells thrive from oxygen, blood and energy. The thyroid gland has a highly vascular blood supply due to its physiologic significance. So, we can say that healthy lung function directly influences thyroid health. 



5. Yoga

Yoga is popular thanks to its many health benefits. Various studies have concluded that yoga is beneficial to boost thyroid health. There are some yoga poses that you can utilize in your life to promote a healthy thyroid.

Legs up the wall pose
1. Lie down in a comfortable position. Make sure you are near a wall.

2. Lift your legs up along the wall.

3. You can place your arms in any comfortable position.

4. Remain in this position for 20 minutes. You can place your legs on the wall for support if you feel                                    comfortable that way.

5. You can open your legs wider to either side or bring the soles of your feet together and bend your knees.

6. Release by pushing yourself away from the wall.
 

 
 Cat-Cow pose
1. Stand with your feet about hip-width apart, with a slight bend in your knees.

2. Extend your hands in front of you or place them on your thighs.

3. Lengthen your neck and bring your chin toward your chest, and round your spine.

4. Then look up, lift your chest, and move your spine in the opposite direction.

5. Hold each position for 5 breaths at a time.

6. Continue this movement for a few minutes.



6. Stress

According to various studies, stress directly impacts thyroid function. Stress increases the production of thyroid hormones thus; influencing thyroid health. Overproduction of thyroid hormones raises the risk of hyperthyroidism consequently; increasing the chances of autoimmune disease for instance; Hashimoto thyroiditis. Learn how to manage your stress positively in a holistic way in my article. 



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All in All
Although hypothyroidism is common in today’s world some treatments can help in managing this disease. However, incorporating holistic approaches can help treat it without side effects. Nutrition Takes explores how you can manage hypothyroidism using 6 holistic interventions.


I hope this article has inspired you to better care for your thyroid glands and manage hypothyroidism. Share or ask questions in the comment section if you would like to know more about this topic or if you have different insights that you would like to share. I am always happy to know about your journey in holistic interventions.











References
1. https://www.btf-thyroid.org/thyroid-and-diet-factsheet
2. Nazem MR et al. (2021); The relationship between thyroid function tests and sleep quality: cross-sectional study;
    Sleep Science; 14(3):196-200.
3. Nikita P et al. (2024); Hypothyroidism; In: StatPearls.
4. Chiovato L et al. (2019); Hypothyroidism in Context: Where We’ve Been and Where We’re Going; Advances in Therapy; 36(2):47-58.