Written By: Vivian BenjaminAccording to statistics, hypothyroidism affects approximately 10% of the population around the world. Although, thyroid disorders are not as prevalent as non-communicable diseases such as cardiovascular disease, diabetes and cancer prolonged impairment leads to thyroid cancer and Hashimoto’s disease (a chronic autoimmune illness). The main cause of hypothyroidism is an iodine deficiency. Thyroid disease comes under metabolic or endocrine disorders. Nevertheless, thyroid disease isn’t just hypothyroidism but there are other illnesses associated with thyroid health. I will share a little about the endocrine system, where the thyroid gland comes from, general diseases concerning thyroid health and how you can support your thyroid health from the inside and outside. An Overview of the Endocrine System The endocrine system is connected to the nervous system and immune system therefore, if anything happens to the endocrine system it will certainly influence the other two systems immediately. The endocrine system consists of glands separated from each other and located in different areas of the human body. In addition to that, they also have no direct links to each other. The endocrine glands include pituitary, thyroid, parathyroid, adrenal, pancreatic islets, ovaries and testes. 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 gland’s main function is to control cellular metabolic activities such as respiration, digestion, heartbeats and control of body temperature. What are some common thyroid diseases? Let’s explore a little bit about some of the most common types of thyroid disorders: 1. Hypothyroidism - deficiency in the production of thyroid hormones Symptoms - extreme fatigue, hair loss, brittle nails, dry skin, numbness and tingling of the fingers, husky voice, menstrual problems, loss of libido, unexplained weight gain. Causes – age, certain medication (lithium, iodine compounds), exposure to radiation, iodine deficiency. 2. Hyperthyroidism – excessive production of thyroid hormones caused by abnormal stimulation of the thyroid gland. Symptoms – anxiety, irritability, palpitations, poor tolerance of heat, flushed skin, increased appetite, progressive weight loss. Causes – thyroid nodules, Grave’s disease, inflamed thyroid gland, certain medications. 3. Goiter – enlargement of the thyroid gland Symptoms - lump or swelling at the neck, hoarse voice, feeling something stuck in the throat, swallowing difficulty, breathing difficulty. Causes – hypothyroidism, hyperthyroidism, thyroid nodules, inflamed thyroid gland, Grave’s disease. 4. Hashimoto Thyroiditis – an autoimmune disease that destroys the thyroid cells Symptoms – cold & dry skin, swelling of the eyes, face, hands & feet, brittle nails, low heart rate (bradycardia), slow speech, elevated blood pressure. Causes are unknown but related to genetic factors and environmental triggers such as radiation and stress. 5. Thyroid cancer Malignant cells are found in the thyroid glands because of genetics, poor diet and lifestyle factors. Symptoms include a lump in the neck, hoarse voice, breathing and swallowing difficulties, pain in the neck, flushed skin and unexpected weight loss. Nourishing Your Thyroid Health from the Inside and Outside 1. Nutrition 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. 2. Sleep According to several studies, poor sleep is associated with increased thyroid hormones. 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. 3. 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 at 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. 4. 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. 5. Stress Living in a place or a country where the cost of living crisis is increasing dramatically and living in a world where we have to work in a stressful work environment, have all taken a toll on our mental health. Stress has become a common illness that affects everyone globally like a common cold. 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. All in All The thyroid gland is a vital part of the endocrine system, which is responsible for metabolic functions. Therefore, nourishing your thyroid health is important to maintain good health and well-being. Nutrition Takes have curated several ways you can support your thyroid function. I hope this article has inspired you to better care for your thyroid glands. 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. Please note that this article serves as prevention. If you are diagnosed with a thyroid disorder, please consult your doctor or dietician before you start utilizing any approaches. References 1. Chiovato L et al. (2019); Hypothyroidism in Context: Where We’ve Been and Where We’re Going; Advances in Therapy; 36(2):47-58. 2. https://www.btf-thyroid.org/thyroid-and-diet-factsheet 3. Nazem MR et al. (2021); The relationship between thyroid function tests and sleep quality: cross-sectional study; Sleep Science; 14(3):196-200.
2 Comments
Philo
23/9/2023 09:53:14 am
Thanks to the author for highlighting everyone to take care of our health issues concerning thyroid. The article really will help us, to minimise our medical problems and to lead a healthy lifestyle. Actually exercises can help us to improve our health physically and mentally for many illnesses. Thanks to the author and God bless.
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Vivian Benjamin
24/9/2023 12:34:34 pm
Thank you for your comments, Philo. You are correct, exercise does help to improve mind and physical health. That's another insight, thank you for sharing. Take care and have a nice day.
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