Hi Sweet Friends,
I’m usually a chirpy and peppy gal, so when I started feeling sluggish on a regular basis, I put on my detective’s hat and headed to my regular investigative hot spots—the doc’s office and the bookstore. After looking under the hood and between the lines, it turned out that my adrenals (and some plain ole stress) were the major culprits. But through my sleuthing I learned a lot about thyroid health and discovered that it’s a large contributor to many of the chronic physical and mental issues people face today.
OK, let’s get glandular. So many of my readers ask about how to find their way back to wellness, especially when they’re experiencing daily discomforts and they aren’t getting answers at the doctor’s office. Symptoms such as depression, aches and pains, low sex drive, unexplained weight gain, relentless colds, brittle hair and dry skin are very common and could be the result of thyroid problems.
Perhaps you’re just starting to connect the dots when it comes to your health or maybe you’ve been down this road before and still don’t have answers—regardless, please don’t give up! Often, a deeper, more holistic look is needed to find a longterm solution. Hopefully, what you’re about to read will equip you with the knowledge you need to go on that quest with confidence, whether your thyroid gland is the root of your challenges or just something to explore along the way. And because I take your health (and mine) very seriously, this blog was highly researched and vetted by three well-respected RD’s. Dang!
Read on to learn what the butterfly-shaped thyroid gland does, how to figure out whether it’s on the fritz, and, if that’s the case, how to get your thyroid (and your well-being) back on track.
Getting to know your thyroid gland
Your thyroid is two inches long and its “wings” are wrapped around your windpipe (near your Adam’s apple in your neck). It’s an important little bugger that produces several hormones including two that are key in regulating growth and metabolism: T3 (triiodothyronine) and T4 (thyroxine).
T3 and T4 hormones are essential because they:
- Help cells convert calories and oxygen into energy
- Determine growth and development of many tissues in the body, including the brain and skeleton
- Work to increase Basal Metabolic Rate—the amount of energy you burn just sitting still
The pituitary gland produces TSH (Thyroid Stimulating Hormone), which stimulates the production of thyroid hormones T3 and T4. The production of the Ts is dependent on sufficient iodine intake from foods and supplements. The hormones then work to regulate cell growth and development by converting protein, carbs and fat into energy. The catch? Vitamin D must be present for the Ts to do their important work. (We’ll talk more about iodine and vitamin D later!)
When we’re healthy and things are swimming along in our systems, the thyroid gland produces T3 and T4 hormones and does its job quite well. But what about when things get out of whack? In the world of the thyroid, both too much and too little of this typically good thing can cause major problems, which leads us to…
What’s the difference between hypothyroidism and hyperthyroidism?
Hypothyroidism: Underactive Thyroid Disease
Think of it this way: hypo means not enough, and hyper means too much. When your thyroid gland doesn’t make enough of the essential thyroid hormones (either one or both T3 or T4), symptoms of hypothyroidism eventually pop up. Hypothyroidism can be caused by removal of the thyroid gland, a hypothyroid condition present at birth, inflammation of the thyroid gland, radiation exposure, or an autoimmune disease called Hashimoto’s Disease.
You’re more likely to develop hypothyroidism if:
- You’re a woman
- You’re over age 60
- You have a family history of thyroid disease
- You have another autoimmune disease such as type 1 diabetes, rheumatoid arthritis, or lupus
- You’ve been pregnant in the last six months
Symptoms of hypothyroidism include weight gain, difficulty metabolizing carbohydrates and sugars, joint pain, depression, infertility or irregular periods, tightness in the throat, sensitivity to heat and cold, panic attacks, high cholesterol, memory loss, vision problems, dry skin and hair loss.
Diagnosis for hypothyroidism is made by measuring blood levels of thyroid stimulating hormone (TSH). Generally, if the TSH level is above normal, it means hypothyroidism. A low T4 level also indicates hypothyroidism.
Hypothyroid treatment includes taking a synthetic hormone replacement (identical to T4). To determine the dosage, blood levels of TSH are tested regularly. Keep in mind that although adequate iodine intake is necessary for a healthy thyroid, excess amounts may cause or worsen hypothyroidism. See my section on holistic approaches for ways you can be proactive about your thyroid health.
Hyperthyroidism: Overactive Thyroid Disease
You can think about hyperthyroidism as your lovely butterfly gland going on a nectar bender. When the thyroid gland makes more thyroid hormone than you need, many bodily functions speed up—including metabolism.
You’re more likely to develop hyperthyroidism if:
- You’re a woman
- You’re over age 60
- You have a family history of thyroid disease
- You have type 1 diabetes
- You’ve been pregnant in the last six months
- You have a vitamin B12 deficiency
Symptoms of hyperthyroidism include: insomnia, nervousness, weight loss, mood swings and irritability, rapid and irregular heartbeat, heat intolerance and the development of a goiter (an enlarged, swollen thyroid gland). Hyperthyroidism can be caused by Graves’ disease, thyroid nodules (lumps in the thyroid), inflammation of the thyroid, consuming too much iodine, or taking too much synthetic thyroid hormone to treat hypothyroidism.
Diagnosis for hyperthyroidism is made after your doc does a few blood tests. The following factors point to a batty butterfly:
- TSH levels are very low
- T3 and T4 levels are high
- Radioactive Iodine Uptake is abnormal
Radioactive Iodine Uptake (RAI-U) testing is just what it sounds like: the test shows how much radioactive iodine your thyroid can absorb four to six hours and then 24 hours after consuming a dose of iodine (tasty, no?). This is important because it helps determine what exactly is sending your thyroid into overdrive. Health professionals will also feel for an enlarged thyroid, listen for heart palpitations, and measure for weight loss as they diagnose hyperthyroidism.
Treatment of hyperthyroidism is trickier and more individualized depending on the cause of the hyperthyroidism and the severity of it. Treatment often includes radioiodine therapy, surgery, and/or medication to ease the many health challenges that arise from an overactive thyroid. Although there may not be holistic treatments for hyperthyroidism, there are still many diet and lifestyle upgrades you can make to improve your overall thyroid gland health. More on that soon!
Additional information on diagnosing hypothyroidism and hyperthyroidism
I was pretty confused about diagnosing these issues until I read Frank Lipman MD’s take on thyroid health in his book, Revive. Dr. Lipman suggests three approaches to checking thyroid function: your symptoms, underarm temperature and blood test results. To avoid being misdiagnosed or having a thyroid problem overlooked, make sure you’re working with an open-minded practitioner who is looking at all three of these factors.
Also, ask your doctor about the blood tests he or she is requesting (you have the right to know!). Dr. Lipman suggests the following tests for a full thyroid panel:
- Thyroid-stimulating hormone (TSH)
- Free T4 (free thyroxine)
- Free T3 (free triiodothyronine)
- Reverse T3
- Antithyroglobulin antibodies (anti-TG)
- Antithyroid peroxidase antibodies (anti-TPO)
Holistic Approaches to Improving Your Thyroid Health
As I mentioned earlier, holistic approaches to treating hypothyroid and hyperthyroid issues are few and far between, but there are some proactive things you can do to boost your overall thyroid health:
- De-stress through meditation, yoga, chamomile tea, more sleep, and/or exercise. Under times of stress, the hormone cortisol suppresses TSH production. Managing stress is one of the best ways to ensure your thyroid gland doesn’t slow down.
- Exercise! Low-intensity and regular aerobic exercise can stimulate the production of thyroid hormones.
- Eat organic to reduce exposure to environmental toxins. Some recent research suggests that pesticides and polychlorinated biphenyls (PCBs) lower T3 hormone.
- Get sweaty. Saunas (I adore my far infrared Sunlighten Sauna) or steam baths may help to detox pesticides or PCBs from your system.
- Get your nutrients. Selenium, iodine, and vitamins A, C, D, and E are all important for thyroid hormone production. Vitamin D is essential for thyroid hormone’s efficacy in your body’s cells. If your diet is lacking in any of these nutrients, consider supplements.
- Go easy on gluten. Like other foods that can cause inflammation, gluten is a sticky subject (one on which I’ll do a whole, separate post soon!). People who have celiac disease might find that gluten aggravates autoimmune thyroid issues, so it’s best to steer clear.
Key factors that may impact your thyroid health
Iodine
The cells in the thyroid are the only ones in the body that can absorb iodine. Iodine is necessary for the production of both T3 and T4 hormones and is found in almost every living plant. Since we know how important these hormones are to our health, it’s essential to make sure you’re eating enough iodine-rich foods. The best sources of iodine include seaweed (such as the nori wrapped around a veggie California roll) and kelp. Many people use iodized salt or supplements as their main source of iodine.
How much iodine do you need? Recommended intakes are 150 micrograms daily for adults, 220 micrograms per day for pregnant women, and 290 micrograms per day for lactating women. One-quarter teaspoon of iodized sea salt (which doctors recommend in place of table salt) contains about 95 micrograms of iodine, and one six-inch by six-inch sheet of nori contains about 58 micrograms of iodine. If your iodine intake is low, you may experience fuzzy thinking, fatigue, depression, high cholesterol, weight gain or develop a goiter.
Goitrogens
The cancer-fighting isothiocyanates in cruciferous veggies (kale, broccoli, cabbage, Brussels sprouts, cauliflower, kohlrabi, mustard greens, rutabaga and turnips), and the isoflavones in soy products are goitrogens: substances that may interfere with the production of thyroid hormone. In folks who don’t have thyroid challenges, eating goitrogens is A-OK, since cruciferous veggies can be very beneficial to the immune system and in fighting off cancer. In moderation, the same goes for soy foods (in whole or minimally processed, organic and GMO-free forms), especially when it comes to heart health and cancer prevention and survival.
But if your thyroid is underactive you should be very mindful of your cruciferous vegetable and soy food consumption. Some endocrinologists recommend that people with underactive thyroid disease avoid eating these foods completely. However, cooking seems to deactivate about one-third of the goitrogenic compounds, so you may be able to continue including them in your diet just by reducing your consumption of raw or juiced goitrogenic foods. For example, Jennifer Reilly, RD generally advises her clients to avoid excessive amounts of these foods by limiting raw cruciferous veggies like kale in juices and smoothies, rather than cutting them out altogether. And when it comes to eating soy foods, always check with your doc since soy could interfere with synthetic hormone medications.
Other researchers have found that only in the case of iodine deficiency are goitrogenic foods problematic for hypothyroidism, and as long as iodine intake is sufficient, the goitrogenic foods have little or no negative effect on hypothyroidism. This group of researchers recommends simply increasing iodine intake along with goitrogenic foods to maintain a healthy balance for a healthy thyroid. So, salt those Brussels sprouts and make sure you are working with your doctor to adjust your diet if you’re dealing with underactive thyroid issues.
Vitamin D
Vitamin D is a hormone, and aside from boosting the immune system and assisting with bone health and calcium absorption, it is also essential in the last metabolic step. During the final moments of the metabolic process, thyroid hormones are responsible for getting energy and oxygen into the body’s cells. (Pretty important!)
But without sufficient vitamin D, thyroid hormones won’t work properly. This is why vitamin D deficiency has been associated with autoimmune thyroid diseases such as Hashimoto’s and Graves’, and it is even thought that vitamin D deficiency may trigger thyroid disease. Luckily, getting adequate vitamin D is as easy as working 20 minutes of daytime sun into your life three times per week (and if that isn’t enough to boost your levels, supplements are available). You can make sure that you have adequate vitamin D levels with a simple blood test. Pro tip: your levels can change year-to-year, so keep current! Getting too much vitamin D can be toxic for your body, so don’t go on supplementation autopilot.
I know this is a lot of information. So if this post resonated with you and you don’t know where to start, just remember to take one step at a time.
Your turn: If you’ve experienced thyroid health issues, please share what has helped you along the way!
Peace & butterflies,
Caroline, are you based in Montréal? I’m a bit farther north, in QC, so if you could post the name of your doctor that would be lovely. Then I will check into that myself. Merci!
It’s great to see an article that gives holstic/natural ways of helping thyroid conditions, so many thanks for that! I have suffered with Hyperthyroidism for some time now and have been advised to stay AWAY from iodine rich foods as I have too much in my system, is this right? Your article seems to encourage iodine for both hypo and hyper?
Many thanks
Adele
I’m a Naturopathic and Chinese Medicine student. Once I began school and started using our teaching clinic for my primary care, I was tested using the Thyroid Hormone Panel (TSH, T3, T4). I had low normal (within normal range, but not ideal) T3, which means that my T4 (inactive hormone) was not converting to T3 (active hormone).
Initially I was treated using herbs that increase Liver and Kidney function (where 30-40% of the conversion to T3 happens) and advised to avoid soy. This helped my energy, but I didn’t experience the weight loss and mental clarity I was looking for until I did an elimination and reintroduction of gluten and discovered it was the culprit. Confirming this, my most recent thyroid panel showed increased T3 production for the first time since trying to address this issue! I’m very pleased.
I think gluten causing leaky gut syndrome, inflammation, and sometimes even going so far as to initiate an autoimmune process against the thyroid is a very common thing. From my personal experience and what I’ve learned from my professors, I think it’s worth doing an elimination of gluten for 30 days and then reintroduction for anyone with thyroid dysfunction. If the elimination resolved symptoms and the reintroduction causes them, part of a powerful thyroid treatment can be as simple as gluten avoidance.
The thyroid issue doesn’t surprise me at all. It’s why I DON”T recommend raw food and green smoothies to every person. There are plenty of people who don’t benefit from raw foods – especially the kind that block thyroid hormones. Just goes to show that there is NO perfect way to eat for every single person. I’m glad you are finally addressing this issue – you have a big influence on a lot of people and are highly respected (by me, as well). Thank you, Kris.
Thanks, Kris for this great post on the thyroid. The comments have been really rich as well!
I had a multi-nodule goiter removed from my thyroid surgically at the age of 27. As a result, I have just half a thyroid. No one knows for sure why I got the goiter, although I can guess that lots of soy milk and raw cruciferous veggies as well as near zero levels of Iodine could have been part of the cause.
Now, 11 years later, I do not take any thyroid replacement drugs, but do watch many things. I support my adrenals, meditate and exercise, take Iodine, stay away from non-fermented soy, gluten and dairy. I have all my hormones tested annually and support where needed, especially in peri-menopause.
I guess I am writing because as you mention, thyroid health is the really whole body health. Keep up the great work! And it’s so great to hear all the inspiration from all the readers who are really taking care of their health.
Well, it’s difficult to balance the good veggies for Hypothroidism and cancer in juices and smoothies. How much is too much of the Cruciferous veggies? Smoothie once or twice a day for week?
I have a question that my doctor hasn’t been able to answer: When i was 18 i was diagnosed with stage 4 Hodgkins Lymphoma as a result of that i had chemo and radiation. The radiation was to my chest/ neck area so it burned out my thyroid and now i’m 25 years old and i’ve had hypothyroidism for about 5-6 years. I take L-Thyroxine 100 mcg now but i was wondering if their is an way i can stop the pills and try something natural? any supplement? anything? I Also suffered from depression/ anxiety and i’ve been on zoloft for 6 years now i also want to get rid of that i feel ok now, i’m not the happiest person alive but im not as depressed as i used to be it still strikes me once in a while tho, so i want something natural or organic to take instead of the zoloft. One last question chemo also damaged my ovaries, the endocrinologist told me my ovaries were dead and i had no period until i started birth control which i also want to get rid of but i’m scared that by stopping those my period will go crazy?
sorry that my question is so long but any help would be greatly appreciated
<3
I was just wondering if you stopped juicing kale and other leafy greens as a result of your diagnosis.? Also, can you recommend a brand of unrefined iodized sea salt? I am having trouble finding a brand that is iodized.
Kris! I’m so glad you touched on thyroid health. I’m a 28 year old thyroid cancer survivor and I didn’t know what the heck my thyroid was until my doctor felt a lump and began doing a variety of tests and biopsies on mine when I was 18! 10 needle biopsies later and cancer was the diagnosis. It’s so important for all people, especially women, to understand what their thyroid is and how the endocrine system effects so many other physical and emotional systems in the body! That became VERY evident when I was off my thyroid meds for cancer testing – 3 months without a thyroid (it was surgically removed) and no thyroid meds and my body was a MESS!
I’ve had several friends with fertility issues find out that they are hypothyroidism and once their levels evened out, they were able to get pregnant!
Thanks again for raising this issue & awareness!!!
Sam
Kris, this is a very well written and informative article. I think one of the secret “dangers” to people’s thyroids who otherwise think of themselves as eating healthy is the large amount of processed soy that’s present in processed foods that are meat substitutes.
I know some vegetarians and vegans who eat a LOT of soy dogs, fake chorizo, veggie burgers, etc, and in certain amounts it sort of begins to look like the problem with high fructose corn syrup…..where it’s put into EVERYTHING!
I’ve looked into naturally treating thyroid, and I’d add that one of the most useful products I’ve found are seasoned kelp flakes by the SeaVeg company.
You can see it here: (and no, I don’t work for these guys) http://www.seaveg.com/shop/index.php?main_page=index&cPath=18
You can sprinkle it on your food like salt. Great in soups and salads. Just my $.02, keep up the great work!
Thanks so much for such an informative post. I was diagnosed with Hashimoto’s disease a few years ago and was told by the doctor that I’d have to take thyroxine for the rest of my life. When I asked if there was anything I could do diet or lifestyle wise I was given a very blunt ‘no’. It’s great to know that there’s plenty we can do to help ourselves feel better. I had never heard of the gluten link before so I’m definitely going to try cutting that from my diet. One tip I have for fellow hypothryroidism sufferers is to make sure you take a garlic supplement to help counter the risk of high cholesterol. I’ve also found aerobic exercise such as running to be great for raising energy levels…
Very interesting article indeed. There are many things we can try, to make improvements to our thyroid and well being overall. What may work for one may not work for another, it’s all a path of self discovery for each of us as far as treatment goes. Simply a good quality multi vitamin could help improve the quality of life, even if it’s just a boost of energy, that’s a step in the right direction.
I am going through this right now, and found that my vitamin D level is low…..my husband and I have changed our diet, by cutting out grains and sugars…..we both have lost a lot of weight but my thyroid continues to give me trouble…..I need all the input I can receive…. my sister found this article and put it on FB….thanks….my question would be, how much kelp should I take with vit. D?
Thank you so very much for this information. I know something is not quite right with my thyroid & I do have Celiac desease… Will defenately take all of these to heart.
Kris, just love this article! I needed a great article on hypothyroidism to send to a very special client and this hits the mark. Thank you so much for a well timed article.
Sending lots of love your way to you and your team.
Jo-Ann Blondin,
9CupChallenge.com
Hi Kris,
My doctor recently told me that I have inactive thyroid (hypothyroid). I had absolutely no clue what tryroid was, until I started googling. I am 25 kilograms over weight.
She told me that I need to exercise and loose weight. Nothing further, as she gave me the blood test results over the phone. She has also subscribed me with a drug ELTROXIN. She also said that I should go on a diabetic diet, seeing that I have diabetes in my family. I am seeing her again, on Saturday.
Please?! Please?! Please?!
Please, assist me. I intend of starting off in about a week from now, with a full juicing detox/cleanse/diet.
Please help? I am confused. I read in here that some of my dark green veggies, which I intend to juice, is not advisable/recommended or allowed?
I am 60 and have a hard time loosing weight due to my thyroid and metabolic X sysdrom. I have tried everything that I know of and I am need of some help and advice. I am obese and only 5 feet. I want to change my life and live a healthy quality of life. Please help
I heard Iodine causes mutated cells to die. Any truth in that?
Hi Kris
My hypothyroidism was kicked off by several large stressful incidents that lowered my immune system. Unfortunately stabilising with T4 supplements did not happen for me. After years of battling with “specialists” and doing a lot of my own research I was tested for reverse T3. Voila, proof that my body was not converting T4. Now with a more sympathetic endocrinologist I take T3. He was more thorough and tested me for gluten intolerance as well and with the modifications that has happened to wheat over time showed up as an intolerance to gluten. My reactions to stress are getting better as wheat and sugar leave my diet. Thank you for sharing this topic.
my left neck is swollen and I think its because gland thyroid..but I have not visited the doctor yet ..is it symptom of hyperthyroid ?
Hi Kris, I just wanted to pop over to say hello. Friends and colleagues where nudging me to check out your article on thyroid wellness. Of course, I was curious! 🙂 7 years ago I had a near death experience that soon after brought me to my knees with a severe and debilitating hypothyroidism and Hashimoto’s. With immense courage in my heart and determination to be a living force in my new born son’s life I overcame and naturally healed my thyroid diseases with a holistic approach to food, lifestyle and emotional wellness.
Today I am a Holistic Nutritionist and Thyroid Health Coach. My focus is on healing. I teach women how to transform their thyroids and to be empowered over their own health. Blood work, body symptoms, lifestyle, emotional assessment, facial analysis and underarm body temperature all play valuable roles in determining thyroid health. As you mentioned, there is a lot of information and factors in determining thyroid imbalance. Although, there are common denominators with thyroid imbalance, It’s almost impossible to create one protocol for healing the thyroid as it is a result of many imbalances in the body. Those imbalances are unique to our individual symptoms and therefore it’s those roots that need healing. The thyroid will forgive as we each heal all the underlying roots causes.
Here are some of the things that helped me in the healing process.
What has been most beneficial for me was building my blood (from low iron to mid-normal ranges). After all, the thyroid has a very rich blood supply. Since the blood is the vehicle for all organic and in-organic materials (minerals) it’s crucial that this oxygen carrying system be strong and healthy. Most, not all, women I see with thyroid imbalances have low or anemic blood. The next element that had huge benefits for me and most clients is recognizing and balancing blood sugar levels. The mood swings, the morning lows, the sugar binging by 10:00 am, the mid-afternoon falling asleep patterns and all the highs and lows of the day had to curtail to feeling more even-keel. Low blood sugar runs havoc on the adrenals, the liver and the pancreas continuously throughout the day unless a food regime is introduced. That brings me to last thought for now. An all natural, local foods, many trace minerals and introducing a protein diet filled with free-range, local, and organic feed that has all the amino acids (the building blocks) for nourishing the thyroid, adrenal, and pituitary hormones.
The thyroid is rooted in the emotional call for us to “slow-down” our lives. To return to a place of simplicity. To find the simple abundance of foods, to see the joys in our lives and to let go of the things that don’t nourish our hearts any longer.
Thyroid healing is a journey.
Thank you for creating this space for us to share. I’d love to keep sharing and to continue this conversation. xo
With joy,
Sara
It’s Sara again 🙂 I want to add that when the adrenals are sluggish due to the sugar load and ultimately stress that it sends a direct hormonal message to the thyroid to go into conservation mode. In other words, it slows down. So eating foods that have lots of minerals like greens, protein and healthy fats all slow down the carb metabolism in the body and have the extra benefit of supplying the vital nutrients needed to build thyroid hormones. xo
I just tested hyperthyroid , but have been dealing with chronic progressive autoimmunetype or chronic lyme for 17 years-I’ve had low ferritin my entire life no matter how good, how many greens, how much grass fed meat etc I ate. I’m wondering what you do to build iron? I just started a whole foods based iron supplement called “blood builder”–I have had more energy since starting it-so hoping this might be a missing key since my diet has been whole foods, local organic for 23 years. The last 5 extreme nutrient dense gluten free dairy, sugar free etc-ranging from high raw vegan (since weston price approach through the years did not seem to be working)–then I decided to add back meat when WBC, hemoglobin, hematocrit remained low.