Thriving in Life: Five Essential Tips for Supporting Women and Thyroid Health

In the fast-paced world of career-driven women, maintaining overall well-being, including thyroid health, is crucial. The thyroid plays a vital role in regulating metabolism, energy levels, and hormonal balance. Here are five practical tips to help working women support their thyroid health while juggling the demands of a busy professional life. 

1. Nutrient-Rich Diet: A balanced and nutrient-rich diet is the cornerstone of thyroid health. There are foods that support the optimal function of the thyroid. Selenium, found in nuts, especially Brazil nuts, seeds, and whole grains, is also vital for thyroid function. Additionally, zinc-rich foods like lean meats, shellfish, oysters, legumes, 70%-85% dark chocolate, and seeds like hemp seeds and pumpkin seed increase your intake of zinc through your diet. If you already have thyroid dysfunction, ask your healthcare provider if a thyroid support supplement is right for you.

 2. Monitor Iodine Intake: Maintaining an optimal level of iodine is crucial for thyroid health. It is an essential ingredient in the proper functioning of the thyroid. While iodine is essential, excessive intake can negatively impact the thyroid. Be mindful of your diet and ensure a balanced iodine intake through natural food sources. Incorporate foods rich in iodine, such as seaweed, oysters, Cod and other clean fish, iodized table salt (if you do not have elevated blood pressure), Greek yogurt, black-eyed peas, organ meats, and eggs. Due to the negative side effects of excessive iodine taken in supplement form, it is recommended that you talk to your healthcare provider BEFORE you supplement iodine that is not from food sources.

3. Stress Management: Chronic stress can take a toll on thyroid function by increasing cortisol levels and disrupting your sleep cycles. Implement stress-reducing practices into your daily routine, such as mindfulness, meditation, yoga, deep breathing exercises, massage, and acupuncture. Even just taking 10 minutes for yourself with a cup of tea or sitting quietly while diffusing essential oils can help decrease stress. These techniques not only benefit your mental well-being, but they can also contribute to a healthier thyroid by reducing the impact of stress hormones and increasing sleep quality. 

4. Prioritize Quality Sleep:  Adequate and quality sleep is essential for overall health, including thyroid function. Aim for 7-9 hours of sleep each night to support your body's recovery and hormonal balance. Establish sleep hygiene including putting aside all electronics one-hour before bed. Set a consistent sleep schedule and create a relaxing bedtime routine to optimize the quality of your rest. I like to diminish outside distractions by covering lights reduced by electronics and sleeping with black out curtains to help decrease infiltration of outside light pollution and outside noise.

 5. Exercise Regularly: Incorporate regular physical activity into your routine to boost metabolism and support thyroid health. Find activities you enjoy, whether it's a brisk walk, cycling, yoga, a fitness class, or weight training. Consistent exercise not only contributes to maintaining a healthy weight, but it also enhances overall well-being, prevents osteoporosis and heart disease, decreases stress, and benefits thyroid function in the process.

As a working woman, your health is your most valuable asset. Changes in hormones such as pregnancy and menopause can disrupt your thyroid function. By prioritizing a nutrient-rich diet, managing stress, getting adequate sleep, and engaging in regular exercise, you can actively support your thyroid health. Remember, small lifestyle changes can make a significant impact on your overall well-being, allowing you to thrive.

If you think you have thyroid dysfunction, we recommend that you see your healthcare provider for testing or you can contact me for a consultation to determine if you need testing and/or medication to support the thyroid.