Lifestyle Changes to Manage Thyroid Health
- 22 Apr, 2025
- Written by Team Dr Lal PathLabs
Medically Approved by Dr. Seema
Table of Contents
Thyroid disorders and diseases affect millions across the world. The Indian Journal of Endocrinology and Metabolism estimates that around 42 million people in the country suffer from a variety of thyroid problems, such as hypothyroidism, hyperthyroidism, goitre, iodine deficiencies, Hashimoto’s thyroiditis, and thyroid nodules.
Specific lifestyle changes, dietary plans, and home remedies can prevent and manage thyroid problems. This article explores the thyroid, common thyroid problems, home remedies for thyroid problems, thyroid diet plans, and more.
What is the Thyroid?
The thyroid is a vital part of the body’s endocrine system. Located at the front of the neck below the skin, this small, butterfly-shaped gland controls several essential bodily functions. It produces and secretes certain hormones and controls the body’s metabolic rate (the process through which the body transforms food into energy). When the thyroid isn’t functioning correctly, it can severely impact the entire body. Some common thyroid diseases include:
- Hyperthyroidism
Hyperthyroidism refers to an overactive thyroid gland. It causes bodily functions to speed up and produces an excess thyroid hormone. Some common causes include thyroid gland inflammation, excessive iodine intake, large quantities of thyroid hormone medications, noncancerous pituitary thyroid gland tumours, and overactive thyroid nodules.
- Hypothyroidism
In contrast, hypothyroidism refers to when the thyroid gland cannot produce enough thyroid hormone. It causes bodily functions to slow down. Radiation treatments, thyroiditis, iodine deficiency, certain medications, or thyroid gland removal can cause it. It can also be congenital.
- Hashimoto’s Thyroiditis
Hashimoto’s thyroiditis, also known as lymphocytic thyroiditis, is one of the most common causes of hypothyroidism. It occurs when the immune system attacks the thyroid gland, affecting its ability to produce the thyroid hormone.
- Goiter
Goiter (an enlarged thyroid gland) may be caused by an iodine deficiency, thyroiditis, or pituitary gland tumours. This noncancerous condition can cause neck swelling, coughing, and voice changes.
Lifestyle Changes and Home Remedies for Thyroid
For individuals with thyroid conditions, factors like a thyroid diet, regular exercise, and sufficient sleep can help manage symptoms. Some home remedies for thyroid include:
- Eating a Nutritious Thyroid Diet
Diet can significantly impact thyroid function. Foods rich in selenium and zinc can improve thyroid function, whereas others can interfere with treatment and worsen it. Some foods for thyroid health include fruits, nuts, whole grains, avocado, green tea, broccoli, legumes, and avocado.
Iodine is also essential to prevent hypothyroidism. Dairy products like milk and yoghurt contain iodine, which provides the body with nutrients and prevents goitre and hypothyroidism. Fresh eggs and baked fish also contain nutrients like selenium and Omega-3s, which decrease inflammation.
However, excessive iodine consumption can cause hyperthyroidism. For individuals with hyperthyroidism, thyroid foods to avoid include soy (from soy sauce, tofu, or soy milk), iodine-rich foods (like egg yolks), gluten, and excessive caffeine.
- Get Sufficient Sleep
One of the best natural remedies for hypothyroidism is good sleep. Individuals suffering from hyperthyroidism may experience tiredness and fatigue, even if they are taking medication. Hyperthyroidism patients also get insufficient or poor-quality sleep. To ensure the body has time to rest and recover, it is essential to get at least eight hours of sleep every night.
It is important to emphasise that rest refers explicitly to being asleep rather than simply lying awake in bed. Some ways to improve sleep are having a regular sleep schedule, keeping a cool, dark, and quiet bedroom and having a wind-down routine (like reading or drinking herbal tea before bed).
- Practise Stress Management
Stress can affect the immune system negatively and make the symptoms of hypothyroidism worse. High-stress levels cause the body to release adrenaline and cortisol, making individuals feel anxious and drained.
To manage stress, individuals can try several relaxing activities like painting, spending time in nature, calling a friend, or reading can reduce stress. Mindfulness practises (like meditation, yoga, or journalling) can also lower stress, anxiety, and depression in individuals with thyroid disorders.
- Regular Exercise
Exercise boosts metabolism and regulates hormonal levels. A balanced routine includes cardiovascular activity, flexibility and mobility workouts, and strength training. Some effective workouts include daily walks, cycling, yoga, and strength training (like pushups, lunges, and planks).
These can help manage hypothyroidism, reduce joint pain, manage stress, and improve flexibility and joint strength. One hour of moderate exercise every day can significantly help manage thyroid health.
- Regular Check-Ups
Regular check-ups can help detect any potential thyroid issues before they progress. If an individual is experiencing symptoms of an overactive or underactive thyroid (such as fatigue, mood swings, or weight changes), it is vital to consult a doctor and do a thyroid function test, a blood test that measures hormone levels to detect abnormalities.
For easy and accurate thyroid tests, visit the Dr Lal PathLabs website today.
FAQs
What is the best lifestyle for hypothyroidism?
The best lifestyle habits for hypothyroidism are a balanced diet, sufficient sleep, regular exercise, managing stress, and getting regular check-ups.
What habits are bad for the thyroid?
Unhealthy diets, a lack of exercise and sleep, and chronic stress can cause hormone imbalances, inflammation, and thyroid problems.
