Enough Sleep To Daily Exercise: Simple Lifestyle Tips To Maintain Thyroid Health

The thyroid gland is a vital hormone-producing gland that plays a major role in metabolism, growth and development. It releases the required amount of thyroid hormones into the bloodstream, which provides energy for varied body functions. It is a butterfly-shaped gland located in the front of the neck, just below the voice box or pharynx and around the windpipe or trachea. The thyroid gland produces hormones, including Triiodothyronine (T3) and Tetraiodothyronine (T4), also called thyroxine and Calcitonin.

According to the National Library of Medicine, the more active T3 and T4 become in the body, the more the basal metabolic rate (the amount of energy your body needs while at rest) goes up, which makes all of the cells in the body work harder. This has the following effects:

• Rise in body temperature.
• Heartbeat and pulse become faster.
• Food is used up more quickly because the energy stored in the liver and muscles is broken down.
• The brain matures faster in children due to their increased energy use, and the thyroid gland requires the help of the pituitary gland to produce more hormones.
• At times, more growth is promoted in children.
• Activates the nervous system, leading to higher attention levels and quicker reflexes.

Overproduction of thyroid hormones leads to hyperthyroidism, whereas the opposite turns into hypothyroidism. Moreover, both of these imbalances can lead to many different symptoms, like the enlargement of the thyroid gland (diffuse goitre) or the growth of lumps called nodules in the gland (nodular goitre). The production of the hormones is then regulated by the hormone TSH (secreted by the pituitary gland). It controls the amount of hormones the thyroid gland releases into the bloodstream.

Therefore, maintaining thyroid health is extremely important. But how can you do it with simple and healthy lifestyle habits and not by taking supplements or medicines? Check out the list below:

Eating Iodine-rich foods

To produce thyroid hormones, our body needs Iodine. This trace element can’t be made within the human body, so enough Iodine in foods is required. Besides this, Iodine-rich foods are important because it helps in brain, nervous system, bone development and is known worldwide for preventing mental retardation, reported the National Institutes of Health.

Eat a balanced diet and avoid processed foods

A well-balanced diet rich in nutrients is essential for not only thyroid health but also the enhancement of the entire body. Foods like fish, dairy, nuts, seeds, legumes, whole grains, nuts and lean meats help in hormone production and regulation in the body. However, processed foods containing certain additives can easily disrupt thyroid function, so these should be avoided.

Drinking plenty of water

What is better than drinking gallons of water throughout the day? According to a study published in the Journal of Clinical Medicine, staying hydrated is beneficial for thyroid health, the body’s metabolism, digestion, absorption, and even maintaining body temperature.

Manage stress

According to a study published in the Houston Family Practice, stress directly impacts a person’s thyroid health. It makes symptoms of thyroid conditions worse, and it even takes longer to resolve the thyroid abnormalities inside the body.

Good amount of sleep

Sleep reduces stress hormones, boosts energy levels and improves metabolism. It is a known fact that, on average, a person must sleep for 8 to 9 hours so that their body functions properly.

Exercise regularly

Thyroid hormone secretions can be helpful only if they are produced and released in the bloodstream in a regulated manner. So, to enhance thyroid function, one needs to exercise regularly or engage in any kind of physical activity that boosts metabolism.

Apart from this, regular checkups for the proper diagnosis at the initial stage are required.