Thyroid-Supporting Foods
Thyroid disorders, especially hypothyroidism, are common in women. While medication is often needed, the right diet and lifestyle can help manage symptoms like fatigue, weight gain, and mood swings.
Iodine (in moderation)
Needed for hormone production, but too much can worsen thyroid issues. Safe sources include:
- Iodized salt (not sea salt)
- Cooked seaweed (in small amounts)
Selenium-Rich Foods
Protects the thyroid and aids hormone conversion. Good options:
- Brazil nuts (1–2 per day only)
- Eggs
- Tuna (in moderation)
Zinc & Iron
Help thyroid enzymes work properly. Include:
- Pumpkin seeds
- Legumes
- Lean meats
Anti-inflammatory Foods
Help reduce autoimmune flare-ups in Hashimoto’s:
- Berries
- Leafy greens
- Turmeric
- Omega-3-rich fish (like salmon)
Foods to Limit or Avoid
- Raw Cruciferous Vegetables (in excess): Cabbage, broccoli, and kale may affect iodine absorption. Cooked forms are fine in moderation.
- Soy: Can interfere with thyroid hormone absorption if eaten close to medication.
- Gluten: People with Hashimoto’s may benefit from a gluten-free diet.
- Highly processed & sugary foods: Worsen inflammation and weight gain.
Exercise for Thyroid Wellness
Low-Impact Cardio
Walking, cycling, and swimming help boost energy and metabolism without stressing the body.
Strength Training
Supports muscle mass and improves fatigue in hypothyroid patients. Try 2–3 times per week.
Yoga & Stress Reduction
Chronic stress affects thyroid hormones. Yoga, deep breathing, or meditation can help.
Consistency Over Intensity
Short, regular workouts are more effective than long, exhausting sessions — especially if dealing with fatigue.
Conclusion
Diet and exercise won’t cure thyroid disorders but can improve how you feel. Work with a doctor and choose foods and activities that support your thyroid — and your energy.
