Thyroid Disorders: How Nutrition and Lifestyle Strategies Can Support You

Thyroid disorders, including hypothyroidism, hyperthyroidism, Hashimoto’s thyroiditis, and Graves’ disease, impact millions of people worldwide, disrupting metabolism, energy, and wellbeing. At FROM WITHIN, we specialise in evidence-based, personalised strategies to support thyroid health. Today we explore the effects of thyroid conditions and how targeted nutrition, supplementation, and lifestyle choices can transform your health. If you’re struggling with thyroid issues, we invite you to book a consultation so we can create a personalised treatment plan for optimal wellness and long-term health.

Understanding Thyroid Disorders

The thyroid gland produces hormones, thyroxine (T4) and triiodothyronine (T3) that regulate metabolism, growth, and energy. Thyroid disorders disrupt this balance, causing significant symptoms:

• Hypothyroidism: Low thyroid hormone levels lead to fatigue, weight gain, and brain fog, often due to iodine deficiency or autoimmune conditions such as Hashimoto’s (Chaker et al., 2017).

• Hyperthyroidism: Excess hormone production causes weight loss, anxiety, and heart palpitations, commonly linked to Graves’ disease (Ross et al., 2016).

• Hashimoto’s Thyroiditis: An autoimmune disorder causing thyroid inflammation, often progressing to hypothyroidism, is marked by elevated anti-thyroid antibodies (Caturegli et al., 2014).

• Graves’ Disease: An autoimmune condition triggering hyperthyroidism through overstimulation of the thyroid (Smith & Hegedüs, 2016).

These conditions can profoundly affect physical and emotional health, but with the right support, you can manage symptoms effectively. At FROM WITHIN we work closely with clients to address the root causes of thyroid dysfunction through holistic, science-backed approaches.

The Impact of Thyroid Disorders

Thyroid dysfunction disrupts metabolic balance, leading to systemic complications. Hypothyroidism increases risks of weight gain, high cholesterol, and insulin resistance, elevating cardiovascular risk (Duntas & Brenta, 2018). Hyperthyroidism accelerates metabolism, potentially causing muscle loss, osteoporosis, and heart issues (De Leo et al., 2016). Autoimmune conditions such as Hashimoto’s and Graves’ drive chronic inflammation, contributing to mood disorders and digestive issues (Biondi et al., 2019).

Nutritional deficiencies, stress, and poor lifestyle habits can worsen these effects. For example, inadequate iodine impairs hormone synthesis, while excess iodine may trigger autoimmune responses (Leung & Braverman, 2014). At FROM WITHIN, we can identify these triggers and create personalised treatment plans to restore balance.

Evidence-Based Nutritional Strategies

1. Optimising Micronutrient Intake

Micronutrients are vital for thyroid function. At FROM WITHIN, we assess nutrient status to ensure optimal levels of:

• Iodine: Crucial for hormone production, the Recommended Dietary Allowance (RDA) for adults (non-lactating and not pregnant) is 150 µg/day, found in seafood, dairy, and iodised salt. Excess (>1 mg/day) iodine can worsen autoimmune thyroiditis, so precision is key (Zimmermann & Boelaert, 2015).

• Selenium: Supports T4-to-T3 conversion and reduces inflammation. Supplementation can lower antibodies in Hashimoto’s (Toulis et al., 2018). Brazil nuts and fish are excellent sources.

• Zinc: Essential for hormone synthesis, zinc supplementation improves thyroid function in hypothyroidism (Mahmoodianfard et al., 2015). Oysters and pumpkin seeds are both good options.

• Iron: Necessary for thyroid enzyme activity, iron deficiency exacerbates hypothyroidism. Dietary sources include lean meats and spinach, with supplementation guided by pathology results (Zimmermann & Boelaert, 2015).

2. Supporting Gut Health and Reducing Inflammation

Chronic inflammation and gut imbalances often exacerbate autoimmune thyroid conditions. By focusing on nutrient-dense, anti-inflammatory foods and fostering a healthy gut microbiome, at FROM WITHIN, we can support thyroid function and alleviate symptoms. Specific dietary patterns and targeted interventions can reduce systemic inflammation and enhance immune regulation, but the right approach depends on your unique needs (Knezevic et al., 2020). At FROM WITHIN we create personalised treatment plans to address these factors, helping you to achieve lasting improvements. Book a consultation at here to discover the best strategy for you.

3. Balancing Macronutrients

Macronutrient balance supports thyroid health and symptom management:

• Carbohydrates: Complex carbohydrates (45–65% of energy) from whole grains and legumes sustain metabolism, avoiding T3 suppression from low-carbohydrate diets (Mullur et al., 2014).

• Protein: Adequate intake (1.2–2.0 g/kg body weight) from lean meats or plant-based sources prevents muscle loss in hyperthyroidism (De Leo et al., 2016).

• Fats: Omega-3 fatty acids from fish and flaxseeds reduce inflammation, benefiting autoimmune thyroid conditions (Simopoulos, 2016).

Evidence-Based Supplementation

Nutraceutical support plays a vital role in managing thyroid disorders, offering targeted benefits to enhance hormone function and reduce inflammation. Certain supplements, such as vitamin D, can bolster immune regulation and lower antibody levels in autoimmune thyroid conditions, while others, such as myo-inositol combined with selenium, support thyroid hormone balance and improve symptoms in Hashimoto’s. Omega-3 fatty acids contribute to cardiovascular health and further combat inflammation, benefiting both hypothyroid and hyperthyroid clients (Mazokopakis & Kotsiris, 2014; Nordio & Pajalich, 2017; Simopoulos, 2016). At FROM WITHIN, we include personalised supplementation plans, with support based on your pathology results and unique health profile, to ensure safety and efficacy, especially when coordinating with medications such as levothyroxine. To explore how nutraceuticals can support your thyroid health, book a consultation here.

Lifestyle Interventions

Lifestyle changes are powerful allies in managing thyroid disorders, as they address stress, physical fitness, and rest, all of which influence thyroid function. Chronic stress can disrupt hormone signalling, but practices such as mindfulness, breath-work or yoga may help lower cortisol levels, fostering balance. Regular physical activity, such as moderate aerobic exercise combined with strength training, boosts metabolism and mood. Additionally, quality sleep, achieved through consistent schedules and a restful environment, supports hormone regulation and overall wellbeing (Biondi et al., 2019; Chaker et al., 2017; Thirthalli et al., 2016). At FROM WITHIN we set individualised lifestyle strategies to seamlessly integrate such habits into your life, ensuring sustainable progress.

Why Choose FROM WITHIN?

Living with a thyroid condition can feel overwhelming, but you don’t have to navigate it alone. At FROM WITHIN, we combine cutting-edge research with compassionate, individualised care to help you thrive. Our approach includes:

• Taking a thorough case history

• Creating a personalised nutrition plan

• Providing comprehensive support

• Ongoing guidance

Ready to take control of your thyroid health and reclaim your vitality? If so, book a consultation here today.

References

Biondi, B., Kahaly, G. J., & Robertson, R. P. (2019). Thyroid dysfunction and diabetes mellitus: Two closely associated disorders. Endocrine Reviews, 40(3), 789–824. https://doi.org/10.1210/er.2018-00163

Caturegli, P., De Remigis, A., & Rose, N. R. (2014). Hashimoto thyroiditis: Clinical and diagnostic criteria. Autoimmunity Reviews, 13(4-5), 391–397. https://doi.org/10.1016/j.autrev.2014.01.007

Chaker, L., Bianco, A. C., Jonklaas, J., & Peeters, R. P. (2017). Hypothyroidism. The Lancet, 390(10101), 1550–1562. https://doi.org/10.1016/S0140-6736(17)30703-1

De Leo, S., Lee, S. Y., & Braverman, L. E. (2016). Hyperthyroidism. The Lancet, 388(10047), 906–918. https://doi.org/10.1016/S0140-6736(16)00278-6

Duntas, L. H., & Brenta, G. (2018). Thyroid hormone and cardiovascular risk: A complex interplay. European Thyroid Journal, 7(3), 109–116. https://doi.org/10.1159/000488879

Knezevic, J., Starchl, C., Tmava Berisha, A., & Amrein, K. (2020). Thyroid-gut-axis: How does the microbiota influence thyroid function? Nutrients, 12(6), 1769. https://doi.org/10.3390/nu12061769

Leung, A. M., & Braverman, L. E. (2014). Consequences of excess iodine. Nature Reviews Endocrinology, 10(3), 136–142. https://doi.org/10.1038/nrendo.2013.251

Liontiris, M. I., & Mazokopakis, E. E. (2017). A concise review of Hashimoto thyroiditis (HT) and the importance of iodine, selenium, vitamin D and gluten on the autoimmunity and dietary management of HT patients. Hellenic Journal of Nuclear Medicine, 20(1), 51–56.

Mahmoodianfard, S., Vafa, M., Golgiri, F., Khoshniat, M., Gohari, M., Solati, Z., & Djalali, M. (2015). Effects of zinc and selenium supplementation on thyroid function in overweight and obese hypothyroid female patients: A randomized double-blind controlled trial. Journal of the American College of Nutrition, 34(5), 391–399. https://doi.org/10.1080/07315724.2014.926165

Mazokopakis, E. E., & Kotsiris, D. A. (2014). Hashimoto’s autoimmune thyroiditis and vitamin D deficiency: Current aspects. Hellenic Journal of Nuclear Medicine, 17(1), 37–40.

Mullur, R., Liu, Y. Y., & Brent, G. A. (2014). Thyroid hormone regulation of metabolism. Physiological Reviews, 94(2), 355–382. https://doi.org/10.1152/physrev.00030.2013

Nordio, M., & Pajalich, R. (2017). Combined treatment with myo-inositol and selenium ensures euthyroidism in subclinical hypothyroidism patients with autoimmune thyroiditis. Journal of Thyroid Research, 2017, 2549491. https://doi.org/10.1155/2017/2549491

Ross, D. S., Burch, H. B., Cooper, D. S., Greenlee, M. C., Laurberg, P., Maia, A. L., Rivkees, S. A., Samuels, M., Sosa, J. A., & Stan, M. N. (2016). 2016 American Thyroid Association guidelines for diagnosis and management of hyperthyroidism and other causes of thyrotoxicosis. Thyroid, 26(10), 1343–1421. https://doi.org/10.1089/thy.2016.0229

Ruggeri, R. M., Giovinazzo, S., Barbalace, M. C., Cristani, M., Alibrandi, A., Vicchio, T. M., Giuffrida, G., Aguennouz, M. H., Malaguti, M., & Campennì, A. (2020). Influence of dietary habits on oxidative stress markers in Hashimoto’s thyroiditis. Thyroid, 30(10), 1467–1475. https://doi.org/10.1089/thy.2020.0036

Simopoulos, A. P. (2016). An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128

Smith, T. J., & Hegedüs, L. (2016). Graves’ disease. New England Journal of Medicine, 375(16), 1552–1565. https://doi.org/10.1056/NEJMra1510030

Thirthalli, J., Naveen, G. H., Rao, M. G., Varambally, S., Christopher, R., & Gangadhar, B. N. (2016). Cortisol and antidepressant effects of yoga. Indian Journal of Psychiatry, 58(3), 281–284. https://doi.org/10.4103/0019-5545.188226

Toulis, K. A., Anastasilakis, A. D., Tzellos, T. G., Goulis, D. G., & Kouvelas, D. (2018). Selenium supplementation in the treatment of Hashimoto’s thyroiditis: A systematic review and a meta-analysis. Thyroid, 28(11), 1466–1474. https://doi.org/10.1089/thy.2018.0179

Zimmermann, M. B., & Boelaert, K. (2015). Iodine deficiency and thyroid disorders. The Lancet Diabetes & Endocrinology, 3(4), 286–295. https://doi.org/10.1016/S2213-8587(14)70225-6