Abnormalities of the thyroid gland may result in too much (hyperthyroidism) or not enough (hypothyroidism) hormones being produced. Regardless of direction, the issue can be a connection problem between the brain, pituitary gland, spinal cord, and thyroid, that may be caused by certain types of trauma to the spine.
Thyroid function may be negatively affected after trauma to the muscles and joints of the spine. In one study from the Journal of Manipulative Therapeutics, 100 whiplash patients were studied and found to have suffered from poor thyroid function after their injury. Another study published in the Journal of the American Osteopathic Association noted a correlation between thyroid abnormalities and cervical spine dysfunction.
Maintaining thyroid health is crucial for regulating metabolism, energy levels, and overall well-being, as the thyroid gland produces hormones (T3 and T4) that influence nearly every bodily function. Below are some strategies to support thyroid health at home. Consult your chiropractor to make sure your spine and nervous system are in order, so that you can be sure you’re giving your thyroid all the care it needs!
1. Ensure Adequate Iodine Intake
- Why: Iodine is essential for thyroid hormone production. Deficiency can lead to hypothyroidism or goiter, while excess can disrupt thyroid function.
- How:
- Consume iodine-rich foods like seafood (e.g., cod, seaweed), dairy, eggs, and iodized salt.
- Aim for the recommended daily intake: 150 mcg for adults. Avoid excessive intake (>1,100 mcg/day), which can cause hyperthyroidism.
- Check local iodine levels in soil/food; in iodine-deficient regions, consider fortified foods or supplements.
- Note: A 2023 review highlights that iodine deficiency remains a global issue, particularly in areas with low seafood consumption.
2. Optimize Nutrient Intake for Thyroid Function
- Selenium: Supports T4-to-T3 conversion and reduces thyroid inflammation. Foods: Brazil nuts (1–2 daily meet the 55 mcg RDA), fish, eggs.
- Zinc: Aids thyroid hormone synthesis. Foods: shellfish, seeds, nuts (RDA: 8–11 mg).
- Iron: Low iron can impair thyroid function, especially in women. Foods: lean meats, spinach, lentils (RDA: 8–18 mg).
- Vitamin D: Deficiency is linked to autoimmune thyroid diseases. Get sunlight exposure or consume fortified foods/supplements (RDA: 600–800 IU).
- How: Eat a balanced diet with whole foods. Avoid megadosing supplements unless prescribed, as excess can harm thyroid function.
3. Adopt a Balanced, Anti-Inflammatory Diet
- Why: Chronic inflammation can exacerbate autoimmune thyroid conditions like Hashimoto’s or Graves’ disease.
- How:
- Follow a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (e.g., olive oil, fatty fish).
- Limit processed foods, refined sugars, and trans fats, which promote inflammation.
- Include foods with antioxidants (e.g., berries, leafy greens) to reduce oxidative stress on the thyroid.
- Evidence: A 2024 study linked Mediterranean diet adherence to lower rates of thyroid dysfunction in at-risk populations.
4. Manage Stress Levels
- Why: Chronic stress elevates cortisol, which can suppress thyroid hormone production and exacerbate autoimmune thyroid issues.
- How:
- Practice stress-reduction techniques: mindfulness, meditation, yoga, or deep breathing (e.g., 10 minutes daily).
- Ensure 7–9 hours of quality sleep to regulate cortisol and support hormone balance.
- Engage in regular physical activity (e.g., 150 minutes/week of moderate exercise like walking), which reduces stress and supports metabolism.
5. Avoid Thyroid-Disrupting Substances
- Goitrogens: Found in raw cruciferous vegetables (e.g., broccoli, kale, soy). Cooking reduces their impact; moderate intake is fine for most.
- Environmental Toxins: Limit exposure to endocrine disruptors like BPA (in plastics), pesticides, and heavy metals. Use BPA-free containers and filter drinking water.
- Excess Fluoride/Chlorine: High levels may interfere with iodine uptake. Use filtered water where possible.
- Smoking: Contains thiocyanates that impair thyroid function.
6. Monitor and Manage Autoimmune Conditions
- Why: Hashimoto’s thyroiditis and Graves’ disease, the leading causes of thyroid dysfunction, are autoimmune. Early detection prevents complications.
- How:
- Get regular thyroid screenings (TSH, T3, T4, thyroid antibodies) if you have a family history or symptoms (e.g., fatigue, weight changes, hair loss).
- For Hashimoto’s, some evidence suggests avoiding gluten may reduce antibody levels in sensitive individuals, though data is mixed.
- Work with an endocrinologist to manage autoimmune conditions with medication (e.g., levothyroxine) if needed.
7. Limit Excessive Calorie Restriction
- Why: Extreme dieting or fasting can lower T3 levels, slowing metabolism and stressing the thyroid.
- How: Aim for a balanced calorie intake to maintain a healthy weight. If weight loss is needed, reduce calories moderately (500–700 kcal deficit/day) under guidance.
8. Stay Active but Avoid Overtraining
- Why: Regular exercise supports metabolism and thyroid function, but excessive high-intensity exercise can elevate cortisol, stressing the thyroid.
- How: Combine aerobic exercise (e.g., walking, cycling) with strength training. Avoid overtraining by incorporating rest days.
9. Avoid Unnecessary Medications
- Why: Certain drugs (e.g., lithium, amiodarone) can impair thyroid function.
- How: Discuss thyroid risks with your doctor when starting new medications. Monitor thyroid function if on long-term meds.
