The thyroid gland produces crucial hormones that regulate metabolism, heart rate, body temperature, and many vital bodily functions. Currently, there is no way to fully prevent thyroid diseases, especially autoimmune conditions. However, maintaining a balanced diet, ensuring adequate iodine intake, getting enough sleep, reducing stress, and undergoing regular health check-ups can support thyroid function and enhance overall health.

Limit processed meats: Diabetes and thyroid disease are closely linked. Insulin, which regulates blood sugar, can alter thyroid hormone levels, and conversely, thyroid hormones can affect insulin. Therefore, consuming many processed foods can disrupt thyroid hormone production, reducing the effectiveness of treatments for conditions like hypothyroidism and hyperthyroidism.

Exercise regularly: Consistent daily exercise helps improve thyroid function. Conversely, a sedentary lifestyle decreases T4 (thyroid hormone) levels, increasing the risk of hypothyroidism. Adults should engage in physical activity for at least 150 minutes each week. For high-intensity exercises like running or weightlifting, the total duration can be reduced to protect health.

Daily exercise benefits health. Photo: Anh Chi

Manage stress: Stress does not cause thyroid disease, but prolonged stress contributes to increased cortisol levels. This hormone reduces pituitary TSH production, which in turn decreases the production of thyroid hormones T4 and T3. Cortisol also slows the conversion of T4 to active T3. Both processes promote the development of hypothyroidism. Daily stress management methods include getting enough sleep, exercising regularly, and trying relaxation therapies such as meditation, tai chi, breathing exercises, and other relaxation techniques.

Quit smoking: Tobacco smoke contains substances harmful to the thyroid, such as thiocyanate. This compound interferes with iodine absorption, impairing thyroid hormone production.

Limit sweets: Candies and pastries contain high amounts of sugar and sweeteners, which can affect the balance of bacteria and yeast in the gut, also known as the gut microbiota. This condition promotes inflammation, tissue damage, and increases gut permeability, allowing toxins to enter the body.

Supplement vitamin D: This vitamin is essential for thyroid and general health, promoting enzymes that convert T4 into its active form, T3. Vitamin D deficiency increases the risk of hypothyroidism, especially in children, adolescents, and obese individuals. Sun exposure can boost vitamin D, as can foods like milk, eggs, animal liver, and fatty fish such as salmon, tuna, and sardines.

Anh Chi (According to Very Well Health)