Women are far more likely than men to suffer from thyroid issues, especially in their 40s or 50s as they approach menopause.
Nothing works in isolation in the body. The drop in estrogen and progesterone levels at this time of life impact the entire endocrine system, and from there, the rest of the body. The thyroid is It is important for your metabolism, your heart rate and your body temperature. It helps regulate your weight, your mood, your bone and brain health.
Symptoms of an underactive or sluggish (hypo) thyroid include fatigue and depression, unexplained weight gain, forgetfulness, poor concentration, reduced tolerance to the cold, constipation, dry skin and hair, muscle and joint soreness.
In contrast, symptoms of an overactive (hyper) thyroid include difficulty sleeping, weight loss, increased irritability or anxiety, heat intolerance, muscle weakness, more daily bowel movements than usual, warm, moist palms and possibly tremors in the fingers.
Either way, thyroid imbalance can lead to chronic conditions such as Hashimoto's disease, Graves' disease or Thyroid cancer, so if in doubt a simple blood test can be organised through your doctor. Depending on the severity of the results, medication may be prescribed in addition to lifestyle changes.
In most cases though, addressing hormonal issues through lifestyle changes may be enough to reverse the symptoms. Introduce the following changes to your lifestyle to improve your thyroid function and ease other hormonal symptoms.
Diet
Adopt a Mediterranean diet, rich in vegetables and fruit, good fats such as olive oil, nuts, avocados, fatty fish (salmon, trout, sardines, tuna) and lean protein. Vegetarians and vegans are more vulnerable to thyroid issues and may need to supplement to ensure they get enough protein, iron and Omega-3.
Cruciferous vegetables such as kale, cabbage, cauliflower, broccoli and brussel sprouts pack in a lot of nutrients, but make sure you cook them first! In their uncooked state, cruciferous vegetables contain goitrogens, a natural chemical that interferes with thyroid function. Soy foods, sweet potatoes, strawberries and (sorry) red wine also contain goitrogens and should be consumed in moderation.
Avoid sugar, processed food and gluten - all of these contribute to inflammation in the intestine, which can then trigger flare-ups in the rest of the body, including the thyroid.
Limit your calories to ensure you do not overeat. Include protein, fat and fibrous carbohydrates in every meal.
Exercise
Cardio is your friend here. Aim to get your heart rate up a few times a week. Do a Hiit or a Zumba class, or go for a run. If you don’t enjoy running, push yourself by finding hills to power walk up.
Short, sharp bursts are not only good for improving your fitness, pumping blood through your heart and revving up your metabolism – they are also great for your mood, helping you overcome sluggishness and lethargy.
Get a grip on managing Stress
An inability to switch off and unwind contributes to unregulated cortisol production at this time of life, which is bad for all hormones, not just your thyroid.
Make the time out to switch off and relax regularly. If you are finding it difficult to justify the time, that’s a warning that you probably need it even more than you think. Book in for a yoga class, so you get the double benefit of some lovely stretching followed by a relaxing meditation. Have some technology-free time every day.
Reduce toxicity around you
We are usually oblivious to toxins that surround us and their impact our wellbeing. The damage is subtle, but it is there. Endocrine disruptors take many forms in the home – the non-stick frypans, toxins in household cleaning products, in garden pesticides, the chemicals in waterproof clothing, upholstery and some carpets, chemicals in our skincare products, perfumes and cosmetics.
Look for natural alternatives and reduce your exposure as much as you can. Buy clothes with natural fibres. Look for products that are environmentally friendly as these are usually human-friendly as well. Store your food in glass rather than plastic and keep your home well-ventilated.
Vitamin D
Many micronutrients are crucial to our wellbeing and Vitamin D is pretty close to the top of the list. As well as thyroid dysfunction, lower levels of vitamin D have been linked to many chronic conditions, even Covid -19. Get your sunshine when you can, even in the middle of winter. Other sources of vitamin D include egg yolks, fatty fish, cod liver oil, mushrooms and capsule supplements.
Deficiencies in selenium, zinc and iodine have also been closely associated with thyroid dysfunction; all the more reason to stick to a largely unprocessed, nutrient-rich and variety-rich diet and an active lifestyle.