How to Help Your Thyroid

• 1. Load up on iodine. Thyroid hormones are made from raw materials found in your diet. Iodine is the most critical among these raw materials. If you don't ingest enough of it in your diet or through the use of supplements, you can develop hypothyroidism. Eating sea vegetables is the best known food source of iodine with kelp seaweed being the richest in iodine of them all. Other edible seaweeds include kombu, wakame, hijiki, nori, arame and dulse. Seafoods also contain small amounts of iodine so if you're fond of seafoods, you will already be getting some iodine. But if you are already iodine deficient seafood will not provide enough iodine for thyroid hormone production, let alone extra iodine for other glands and tissues in your body. The RDA (Recommended Daily Allowance) for iodine is 150 mcg for an adult, however research is showing that this is only just enough iodine to prevent goiter and means that other tissues and glands (such as the breasts, prostate and ovaries) miss out. For this reason the recommendations for iodine dosage are changing. So it is best to have an iodine-loading test through your healthcare practitioner to assess your iodine levels and then to proceed with an appropriate dose as recommended by your healthcare practitioner.

• 2. Don't forget selenium. The next essential raw material which shouldn't be forgotten, is selenium. Some proteins and enzymes in your thyroid and body incorporate selenium into their structure. This is necessary so they can perform their duties of regulating thyroid hormone synthesis and metabolism. Furthermore, these selenoproteins (selenium containing proteins and enzymes) are able to convert T4 (thyroxine) into a more potent and accessible form, which is T3 (triiodothyronine). Selenium aids your body in recycling its iodine stores and keeps the correct level of thyroid hormone in your blood and other organs like the kidneys and liver. People with inflammation in their thyroid secondary to an autoimmune disorder (autoimmune thyroiditis) were also discovered to benefit from selenium supplementation. One study was able to demonstrate that the decrease in inflammatory activity is the result of selenium supplementation. If you want to be thorough and learn how much selenium you should be putting in your diet, you can click on this link:
  

• 3. The rest of the micronutrients. A micronutrient is anything other than fats, proteins, and carbohydrates (macronutrients). How can you forget about the other micronutrients needed to have normal thyroid function? They may not be as valuable as the first two (iodine and selenium), but they can still have quite an impact if you're deficient in any one of them.
  
  Are you fond of organ meats? How about beef, oysters, black-strap molasses, kidney beans, lentils, spinach? If you like eating these, then you may have enough iron stores in your system. Recent data from studies have established a link between decreased thyroid function and iron deficiency. They found that increasing iodine intake wasn't enough to normalize thyroid function in this group of patients (iron deficient patients). The researchers found that they also needed to increase the iron stores of their subjects. After they replenished iron stores, optimal thyroid function was achieved. Though it is important to get your iron levels tested by your doctor before taking an iron supplement, because it can be harmful to take iron if you don’t actually need it. In order to produce thyroid stimulating hormone (the hormone which STIMULATES your thyroid to produce thyroid hormones: T3 and T4), you need copper. In addition, if you want to produce more T4, you will also require copper. If you don't have enough copper, the result is decreased T4 levels. T4 has a significant positive effect on the cholesterol production in your body. It keeps your cholesterol at reasonable levels. Copper deficiency is rare, but if you want to make sure you get enough of it you can also eat beef, liver, nuts, oysters, legumes, sunflower seeds, mushrooms, dark leafy greens and dark semi-sweet chocolate.
  
  Zinc can also be deficient in over-active and under-active thyroid states. If this zinc deficiency continues for a long time, the level of thyroid stimulating hormone (TSH) decreases. Your thyroid gland will now be less stimulated leading to low thyroid hormone production. Natural whole food sources for zinc include sardines, fresh oysters, lamb, beef, turkey, nuts, pumpkin seeds and ginger root. Of course, zinc supplements are also available, but it is always a good idea to be tested first to check whether you need to take a zinc supplement.
  
  Vitamin A, C, and E. Iodine, selenium and these 3 vitamins are collectively called antioxidants. They are important to combat oxidative stress which can be high in hyperactive thyroid states such as Grave’s disease. The experts believe that because a hyperactive thyroid is so much more active, it requires a lot more oxygen to keep it going which may cause accumulation of oxygenated compounds in your body. You need a good load of antioxidants to combat these unwanted free radicals.
  
  Your thyroid is just like any other organ in your body which needs the right amounts of macro and micronutrients to function properly. Consider taking supplements, not for the sake of your thyroid alone, but for the health of your whole body. Vitamins and minerals are not so easy to get from our modern processed-food diets these days.

• 4. Be a herbivore. No, I'm not referring to you becoming a plant eating dinosaur. Learn the value of some herbs which may help your thyroid function properly.
  Gum guggul (Commiphora wightii). Don't get any funny ideas, this isn't Google.com's younger brother. The gum (resinous sap) of the guggul shrub has been used in Ayurvedic medicine for thousands of years. It is believed that the resin can counter drug induced hypothyroidism and may stimulate thyroid function. Unfortunately, this has only been shown in mice, and studies on humans are still needed. Until then, we can probably settle for it being Google.com's younger brother, just saying.
  
  Water hyssop or Brahmi (Bacopa monnieri). Bacopa was traditionally used in Ayurvedic medicine to support improved brain function and to ‘rejuvenate the brain’. It can also promote healthy memory, concentration and learning. In addition to this, bacopa has also been used for an underactive thyroid because of its potential to stimulate thyroid function. A study done on mice demonstrated that it increased levels of T4 (thyroxine).
  
  Bugleweed or Gypswort (Lycopus sp.). For people with hyperthyroidism this herb may prove to be very useful. The extracts of the whole plant are used primarily for people suffering from Grave's disease (common cause of hyperthyroidism). It goes to say that this herb is not for people afflicted with hypothyroidism (they will become more hypothyroid). This herb is thought to help the symptoms of hyperthyroidism by decreasing T3 thyroid hormone production.
  
  Ashwagandha (Withania somnifera). Withania is well known as an adaptogenic herb to help the body cope with stress and support the nervous system. But this special Ayurvedic herb may also increase thyroid hormone levels; research found that Withania was able to increase T4 concentrations in the blood. Lastly, for an added bonus, Ashwagandha was reported to have been used traditionally to increase sexual potency in both men and women.

• 5. Meet the goitrogens. This is not a new Disney film (like Meet the Robinsons). Goitrogens are pesky substances, which pick a fight with your thyroid and prevent it from performing its primary function, which is to produce thyroid hormones. These goitrogens prevent thyroid hormone synthesis at different steps of production. As the term implies, goitrogens can produce goiter, which is an enlargement of your thyroid gland. Generally speaking, vegetables which belong to the Brassicaceae (Cruciferae) family, have been established and documented to contain goitrogens. An example is the thiocyanate in cabbage which prevents iodide transport within the thyroid gland itself. Nasty huh? And you thought vegetables are ALL nice.
  Eat the following foods in moderation, especially in their raw form:
  
  Vegetables in the Brassica family: broccoli, brussels sprouts, cabbage, cauliflower, kale, bok choy, turnips, collard greens, horseradish, mustard greens, radishes and Chinese cabbage.
  
  Note: The good news is cooking can partly inactivate the goitrogenic properties of these foods, but eating less of these particular foods may be a good idea if your thyroid is underactive.

• 6. Meet the Halogens. Again, not a new Disney film. When you were in secondary school (high school for some countries), do you remember your teacher asking you to familiarize (or memorize, hehe) yourself with a certain table? It’s called the Periodic Table of Elements. Yes, they have added more elements. Take a look at it now.
  Relax. There’s only one group we’re concerned with today. That group is called the halogens (marked with the red arrow). It’s the group which Iodine belongs to. Other members of the group include fluorine, chlorine, bromine, and astatine. All the halogens have a similar structure. They are highly reactive and tend to bind to other elements readily. The word “halogen” means “salt-former”. Compounds which contain any of these halogens are called salts. When they enter your body from your environment, they all interact with the same receptors. So what?
  
  Imagine this. Let's say for example that you live in the US, which is a country known to fluoridate its water. At the same time, let's also mention that you're intake of iodine is insufficient. Your body needs iodine predominantly in the form of iodide (it's just the reduced form, chemically speaking). If you ingest too much fluoride, this can compete with the iodide receptors in your body. One of the organs which will be severely affected by this is your thyroid. Remember it needs iodide to produce thyroid hormones. Instead of picking up iodide, it will settle for fluoride. Unfortunately, fluoride isn't suitable for production of thyroid hormones. Inability of your thyroid gland to produce enough thyroid hormones will lead to hypothyroidism. Bromide and chloride produce the same negative effect on the thyroid and its hormones when ingested.
  
  Although it may be beyond the scope of this article, I think it's crucial to mention that there's a heated debate as to whether it's really necessary to fluoridate the water you drink. The presence or absence of water fluoridation varies from continent to continent, and sometimes, even from country to country. In countries where it is practiced, there is still widespread opposition against fluoridation. What can you do about it? Where the war between ‘to fluoridate’ or not to ‘fluoridate’ will take us, we don't know yet. Lucky for us, the facts are still clear. You must have sufficient amounts of iodine to avoid hypothyroidism at the most basic level. That's the first thing you must be sure about.
  
  

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  Sources of Fluoride/Fluorine

  
  
  If you live in countries where fluoridation is the rule, your number one source of fluorine is drinking water. Otherwise, your toothpaste is your next source of fluorine. Some other dental hygiene products may also contain fluoride.
  
  

  Sources of Bromide/Bromine

  
  
  Bromine is formerly known for being an ingredient in pesticides. You heard it right. You're probably thinking that it's only those who try to commit suicide through pesticide ingestion are the ones at risk of bromide toxicity. Guess again. Bromide has boisterously replaced iodide in several foods and medications we take. The medications include various nasal sprays and inhalers which contain the active ingredient ipratropium bromide. In addition, several anesthetics both local and generalized, also contain bromide. Bakery products which incorporate bromated wheat flour in their production plus some energy drinks, are examples of everyday foods which include bromide. Bromide also comes into our environment in the form of flame retardants and is used in treating some pools and hot tubs.
  
  

  Sources of Chloride/Chlorine

  
  
  Don't get me wrong, chloride is needed by the body for many vital functions. But in excess, it can be toxic. The main sources of chlorine are drinking water, swimming pools and hot tubs as well as table salt and sucralose containing artificial sweeteners.

• 8. There are also some drugs which can interfere with thyroid function so talk to your doctor about any medications you are taking.

• 9. Soy. Recently, scientists have tried to establish an exact link between soy ingestion and the development of goiter (enlargement of your thyroid). This is what they found. The level of iodine in your body must be enough so you can eat soy. If you're deficient in iodine and you have a high intake of soy, your tendency to develop goiter is markedly increased. So if you want to eat soy foods, make sure your iodine levels are sufficient to protect your thyroid gland. As there is a bit of controversial information about whether soy foods are healthy or not, we recommend you do your research and if in doubt eat only fermented soy foods (like tamari, tempeh, miso and natto) and keep an eye out on our website (or our Facebook fan page: Please make this a link to our facebook page) for our upcoming soy article.

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