If you are struggling with symptoms of low thyroid – fatigue and low energy, weight gain, brain fog, thinning hair, cold sensitivity and skin changes – it’s a warning sign from your body that your thyroid gland is not making enough thyroid hormones for normal function, or isn’t doing a good job using the hormones it does produce. 

Experiencing symptoms of hypothyroidism can also be a telltale sign that you are not getting enough of the vitamins and minerals your thyroid needs for healthy function. Optimizing intake of key nutrients helps to correct deficiencies and improve thyroid hormone production and function – providing you with thyroid symptom relief. 

Natural supplements & multivitamins for low thyroid symptom relief: 

• Iodine 
• Selenium 
• Zinc 
• Iron
• Hops 
• B vitamins
• Ashwagandha
• Coleus forskohlii 
• Bacopa monnieri 
• Probiotics

Compared to medication, nourishing the thyroid with natural compounds helps to resolve deeper issues driving thyroid dysfunction so that normal thyroid function can resume and symptoms disappear. Medication provides thyroid hormone replacement, but does not correct the underlying issues that resulted in impaired hormone levels in the first place.   

Approaching hypothyroidism with supplements, in addition to lifestyle changes, often helps women avoid the need for thyroid medication in the future. Here’s more about how each nutrient supports thyroid health. 

Iodine for hypothyroidism

The mineral iodine is an essential ingredient needed by the body to produce thyroid hormones. These hormones – known as T4 (thyroxine) and the more active T3 (triiodothyronine) – ensure healthy signaling between your thyroid, brain and body to regulate your energy, weight, cell metabolism and much more. 

Food sources of iodine include:

• Sea vegetables
• Eggs
• Oysters, shrimp and salmon 
• Iodized salt
• Dairy (milk, cheese, yogurt)

Iodine is metabolized into its active form – iodide – in the gut. You need about 150 mcg (micrograms) of iodine daily to maintain adequate levels of iodide. The problem with relying on diet alone for iodine intake is that many women just aren’t getting enough on a daily basis. Even iodized salt is not as high in iodine as you may think.

Iodine deficiency has a direct link to risk for thyroid diseases. If you are worried that you are deficient, your health care provider can help you with testing your iodine levels. See the infographic below for a simple iodine deficiency test you can do on your own.

However remote, there is danger in getting too much iodine. According to a 2014 study in the journal Endocrinology and Metabolism, taking in excessive amounts of iodine can increase risk for hypothyroidism and autoimmune-related Hashimoto’s disease. The safe upper limit of iodine intake is approximately 1,100 mcg daily.  

Selenium for hypothyroidism

The trace mineral selenium supports the body’s ability to create and use thyroid hormones. Selenium is converted in the body into compounds called seleno-proteins. Functions of these proteins include: 

• Regulating thyroid hormone synthesis.
• Supporting the conversion of thyroid hormonesT4 to bioactive T3.
• Protecting thyroid tissues from oxidative stress.

Selenium is also used to make key enzymes that help to maintain appropriate T3 levels in the thyroid, liver, kidney and brain cells. Another selenium-assisted enzyme, glutathione peroxidase, helps to limit T4 when its levels get too high. In people with hypothyroidism, a 2018 study in the journal Diagnostics found that selenium reduces levels of an antibody known to interfere with thyroid hormone production.

Foods that provide selenium include:

• Brazil nuts 
• Seafood (tuna, shrimp, salmon, sardines, scallops) 
• Meat: lamb, chicken, beef, turkey 
• Eggs 
• Shitake mushrooms

The recommended daily intake for selenium is 200 mcg. Many people with low thyroid often don’t get enough of the mineral. Eating two Brazil nuts a day can give you close to 200 mcg, or you can take a supplement for targeted thyroid support. The safe upper limit of selenium is 400 mcg. Common symptoms of getting too much selenium are garlic breath, nausea, upset stomach and diarrhea.

Zinc for hypothyroidism

Like selenium, the mineral zinc is needed for thyroid hormone production and the conversion of T4 to T3. Researchers have found a link between adequate zinc blood serum levels and levels of available T3. Zinc may also help improve thyroid function in women with Hashimoto’s disease and overweight and obese women with low thyroid. A deficiency in the mineral can result in hypothyroidism.

Food sources of zinc include: 

• Oysters 
• Beef 
• Eggs 
• Dairy products

Legumes, nuts and whole grains contain zinc, but bioavailability of zinc is lower than in animal foods because these plant-based foods contain phytates that block absorption. For adult women, the recommended daily intake of zinc is 8 mg. Women at risk for zinc deficiency include vegans and women with gastrointestinal disorders.

Iron for hypothyroidism

Research shows a link between iron-deficiency anemia and decreased thyroid function. Low iron can prevent iodine from working effectively and also reduce the efficiency of zinc, thus interfering with T4 to T3 conversion and contributing to lower T3 levels. Some researchers have found that when people with iron-deficiency anemia and hypothyroidism improve their iron levels, that may be all that is needed to restore healthy thyroid function.

Food sources of iron include: 

• Red meat 
• Seafood 
• Eggs
• Spinach
• Pumpkin seeds
• Dried apricots

Women generally need 18 mg of iron per day. It’s possible to get too much iron, so even if you have iron-deficiency anemia, be sure to get your levels tested to understand how best to supplement.

Vitamin B12 for hypothyroidism

The B vitamin complex, especially Vitamin B12, supports thyroid function and thyroid hormone regulation. In one study, approximately 40 percent of 116 participants with hypothyroidism were also found to be deficient in Vitamin B12. When administered B12, this group showed improvement in their low thyroid symptoms. Research also suggests that Vitamin B12 deficiency is linked to Hashimoto’s disease, with higher thyroid antibodies (a marker of Hashimoto’s) associated with lower vitamin B12 levels.

Foods that are good sources of Vitamin B12 include:

• Fish
• Meat
• Poultry
• Eggs
• Dairy products 
• Fortified cereals and nutritional yeasts

The recommended daily intake for Vitamin B12 is 2.4 micrograms for most adults. There is no upper limit set for Vitamin B12, as no toxic level has been found. Because Vitamin B12 primarily comes from animal sources, vegans may be at higher risk for deficiency.

Hops for hypothyroidism

Hops are the green cone-shaped flowers of the Humulus lupulus plant. Yes, these are the same hops used in brewing beer. However, hops can play a surprising role in your thyroid health. Specifically, flavonoid molecules in hops help thyroid hormones work better in the body. A specific flavonoid in hops – xanthohumol – helps iodide uptake by thyroid cells, boosting thyroid hormone production. Hops also have anti-inflammatory properties that protect thyroid tissue from inflammation and oxidative stress. 

There is no RDA for hops, but researchers have found that up to 300 mg daily is safe. Yes, you can get hops from drinking beer, but beer is also brewed with wheat – and gluten in the wheat can harm thyroid function, especially if you have a known gluten sensitivity. Your best bet is to stick with hops in supplement form.

Ashwagandha for hypothyroidism

Ashwagandha has been used for centuries as a natural health remedy, but in more recent years has received attention from medical researchers for its promising effects on thyroid health. According to preliminary studies, ashwagandha may improve thyroid levels in those with subclinical hypothyroidism. In one study, participants received a treatment of 600 mg of ashwagandha root daily for eight weeks. At the end of the treatment, serum TSH and T4 levels were significantly improved in the ashwagandha group compared to the placebo group. As researchers noted, “Ashwagandha treatment effectively normalized the serum thyroid indices during the 8-week treatment period in a significant manner.”

Another study from 2014 found that ashwagandha improved thyroid hormone levels and reduced thyroid symptoms in patients with both bipolar disorder and hypothyroidism. Researchers speculate that ashwagandha calms overactive stress hormones that can interfere with thyroid hormone production.

One caveat about ashwagandha: consult your doctor if you know or suspect that you may have hyperthyroidism (overactive thyroid) as excessive use of the herb may worsen hyperthyroid symptoms. 

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Coleus forskohlii for hypothyroidism  

Coleus forskohlii is a plant native to India used in traditional Ayurvedic medicine to treat various diseases including underactive thyroid. Studies about the herb are encouraging. In the body, Coleus forskohlii acts as an adaptogen by encouraging production of T4 and T3 thyroid hormones when levels are too low. Coleus forskohlii also helps to increase basal (baseline) metabolism, helping the body to burn more calories by increasing lipolysis. This is a significant benefit for women experiencing low thyroid weight gain. 

Naturopathic doctors generally recommend between 100-200mg a day of  Coleus forskohlii when low thyroid symptoms appear. Coleus forskohlii is often used in combination with other helpful herbs and vitamins/minerals.

Bacopa monnieri for hypothyroidism 

Bacopa monnieri, also called brahmi, is another traditional Ayurvedic herb used to treat low thyroid. Animal studies have found that Bacopa increased thyroid hormone production by as much as 41 percent when taken daily. In this study, mice were given a 200 mg dose of the herb. Bacopa is often used in combination with other herbs. For some people, Bacopa may cause side effects including nausea and diarrhea. T-Balance Plus, our exclusive formula for low thyroid support contains Bacopa, Coleus, along with other beneficial nutrients.

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More supplements for hypothyroidism

Research is beginning to turn up other natural compounds that are helpful treatments for low thyroid. These include: 

L-theanine

High levels of stress hormones can harm the thyroid. The amino acid L-theanine helps to reduce stress response activity in the body, balancing stress hormones and helping to protect thyroid function.

Vitamin D

Vitamin D helps to regulate the immune system and lowers inflammation. Research has shown that there is a link between Vitamin D deficiency and damaging autoimmune thyroid diseases. There are easy ways to boost your Vitamin D levels, including supplementation.

N-acetyl cysteine (NAC)

NAC is used by the body to build antioxidants, which in turn help to support improved thyroid function. 

Myo-inositol

This member of the B-complex vitamin group has been clinically shown to increase T4 levels when used in combination with selenium. It may be especially helpful for women with subclinical hypothyroidism.

Probiotics

Gut health and thyroid health are connected. Good gut health is important for the conversion of iodine into iodide as well as absorption of other vitamins, minerals and herbs for thyroid health. Of special interest to those who take thyroid medication, researchers found that taking a probiotic helped with thyroid medication absorption to such a great degree that many were able to lower their thyroid medication dose (upon the advice of their doctor). For best results, take a high quality probiotic with multiple strains of beneficial bacteria.

Thyroid supplement side effects     

In general, pregnant and lactating women should check with their health care provider before taking any supplement. When taking supplements or thyroid medication, monitor yourself for side effects and let your health care provider know anything that may be of concern. The most common side effects from supplementation are GI-related distress including nausea and diarrhea. 

If you have not had thyroid testing, but suspect you have thyroid dysfunction, this can be an important first step towards understanding your specific supplement needs. Ask your doctor to test free T4 and T3 levels, not just TSH levels as T4 and especially T3 can show you how well your body is converting and utilizing thyroid hormones. 

To ensure that you are getting the correct amount of nutrients – not too much and not too little – look for a high quality multi-nutrient supplement formulated for low thyroid support. Giving your thyroid a natural boost and finding relief from low thyroid symptoms can take time as your thyroid begins to repair itself. As healthy thyroid function returns, you may notice that you are losing weight, your energy levels are returning, your hair is growing back and you have a restored feeling of good health and vitality. 

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What you eat can affect your thyroid gland as well as your body’s ability to use thyroid hormone — for better or worse. So many foods offer wonderful support for healthy thyroid function, but on the flip side, other foods contribute to thyroid dysfunction and symptoms of low thyroid. If you are feeling tired all the time, gaining weight or noticed that your hair is dull and brittle, it’s time to take a careful look at your diet and get rid of foods and cooking practices that could be putting your thyroid at risk.

Are you making these food mistakes?

You’re not eating sea vegetables

Your thyroid simply can’t function without iodine. If you’re deficient, your thyroid lacks a basic building block for producing adequate amounts of thyroid hormones. In the United States, conventional table salt is fortified with iodine to provide the mineral, but women who eat non-iodized sea salt or a reduced salt diet may not be getting enough. To boost your iodine intake, start eating more foods that are naturally rich in iodine, including sea vegetables (kelp, dulse, hijiki, nori) and seafood (clams, shrimp, haddock, oysters, salmon, sardines). Other good secondary sources of iodine include eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard and garlic. Women experiencing symptoms of low thyroid may need iodine supplementation for extra nutritional support.

You’re still eating gluten

If you know or suspect that you may have Hashimoto’s syndrome, an autoimmune disease that harms thyroid function, consider going gluten free. Multiple research studies have associated gluten sensitivity with Hashimoto’s low thyroid; when gluten is eaten, it’s a trigger for the syndrome’s autoimmune attack on the thyroid. We’ve found that most women do not even know they have a gluten sensitivity, but when they remove gluten-containing foods from their diet, they suddenly feel much better and notice fewer problems with their thyroid.

You’re not thyroid-proofing cruciferous vegetables

Broccoli, cauliflower, cabbage, Brussels sprouts and other cruciferous vegetables contain goitrogens, which are compounds that make it more difficult for the thyroid gland to create its hormones. Eaten in their raw state, these veggies can pose harm to the thyroid, especially for women already struggling with low thyroid. No one is arguing that these vegetables are unhealthy, given that they are filled with vitamins, minerals, antioxidants and a variety of nutrients we all need! Instead, it’s all about preparing them to reduce the risk of getting too many goitrogens. To give cruciferous vegetables a thyroid-friendly makeover, all you need to do is steam or sauté before eating, which effectively reduces their goitrogenic properties.

Your sweeth tooth is untamed

Getting too much sugar in your diet increases your risk of inflammation — a root cause of chronic disease in the body. Inflammation is especially harmful to the thyroid. According to the American Thyroid Association, inflammation increases your chances for developing thyroiditis (inflamed thryoid), thyrotoxicosis (high thyroid hormone levels in the blood), and hypothyroidism. To fight inflammation, eliminate foods in your diet made with added sugar. Choose whole fruits over sweetened desserts, and don’t forget to check for hidden sugars in everyday items like salad dressing!

You can’t go a day without deli meats

Processed meats or anything that says “meat product” on the label, like hot dogs and packaged sandwich meats, often contain nitrates and artificial additives that can aggravate the thyroid and trigger dysfunction. The next time you make a sandwich (on gluten-free bread or a lettuce wrap), try healthier alternatives like roasted chicken or turkey or egg salad.

You’re letting kale put the kibosh on your iodine levels

Kale may be the king of leafy green vegetables, but when eaten raw, kale can prevent the thyroid from absorbing adequate levels of iodine due to interference from a specific goitrogen compound in kale called thiocyanate. This doesn’t mean that kale is necessarily on the list of foods to avoid if you have thyroid issues. But it does mean that you need to cook it first — steaming or roasting the leafy green breaks down the thiocyanate and prevents it from taking nutrients from your system. If you like raw kale, just limit servings to one or two per week.

You’re packing too much plastic

Your thyroid is part of your body’s endocrine system, and you can disrupt it by heating food in plastic, a known source of endocrine-disrupting chemicals. Endocrine disruptors work by mimicking naturally occurring hormones in the body, like thyroid hormones. Keep your thyroid safe by using plastics marked BPA-free (BPA is a common endocrine-disrupting chemical). Better yet, heat foods in microwave-safe ceramic bowls and plates, and store foods in glass containers.

Learn more about how to support your thyroid health with foods.

The post 7 food mistakes that are harming your thyroid appeared first on Women's Health Network.

Unexpected weight gain and difficulty losing weight are often the first noticeable signs that you’re struggling with hypothyroidism (low thyroid). Among its many functions, your thyroid is responsible for your body’s metabolism, including its ability to burn fat and calories for energy. When women have hypothyroidism, the thyroid does not produce and/or release enough thyroid hormones to support optimal metabolism. This can result in a sluggish metabolic rate in which unused caloric “fuel” is stored as fat.

Losing weight with hypothyroidism starts with choosing the right foods to nourish your thyroid and engaging in lifestyle habits that help restore thyroid health. The central goal is bringing your metabolism back up to speed, but taking good care of your thyroid helps you find relief from other symptoms of low thyroid that could be contributing to your weight gain, like depression, fatigue and food cravings.

Women will often come to us saying, “I have hypothyroidism and can’t lose weight!” Here’s what we share about what to eat, foods to avoid, and other healthy whole body tips that will help you restore your thyroid and return to a healthy weight.

1. Diet for hypothyroidism

Whether you’re trying to lose a few or 20-plus pounds, the best diet for hypothyroidism weight loss is one that provides your thyroid gland with the nourishment it needs to bring balance back to your thyroid hormones.

After over two decades of helping thousands of women with their low thyroid symptoms, here are the steps that we’ve seen work again and again to finally stop thyroid weight gain:

• Choose whole foods for optimal nutrition. Iodine and selenium are the most important thyroid supporters, but you also need zinc, iron and Vitamin C. For iodine-rich foods, reach for foods like shrimp, haddock, salmon, sea vegetables, eggs and mushrooms. Brazil nuts are a great source for selenium. For more food lists, see our article: “What to eat to support your thyroid.”
• Eat your meals and snacks at regular times, and be sure to eat breakfast within an hour of waking. Missing meals or snacks can stress your thyroid.
• Include protein at every meal, as well as fiber for breakfast and lunch. Remember that good sources of fiber include fruits and vegetables, not just grains.
• Completely eliminate gluten, sugar/sweeteners, alcohol and junk food. These ingredients can interfere with healthy thyroid function.
• Learn which foods contain thyroid-suppressing compounds known as goitrogens — including cruciferous vegetables such as cabbage, broccoli and cauliflower. Always steam or cook these vegetables to reduce or eliminate the goitrogens.
• Hypothyroidism slows digestive function, so it’s important to eat smaller, more frequent meals with balanced macronutrients, including quality proteins, complex carbs, and healthy fats. Increase your fiber intake to help move foods through the digestive tract.
• Need recipe ideas for how to make a diet for thyroid weight loss work? Try this thyroid-friendly salad or make some delicious thyroid-boosting gluten free cookies!

2. Exercise and well-being

Exercise is important for weight loss, but it’s also a key part of naturally supporting improved thyroid function. There’s just one problem: hypothyroidism can sometimes lead to a vicious cycle where exercise seems next to impossible. Besides weight gain, low thyroid can also trigger fatigue and achy joints, two symptoms that make exercise a chore. As any woman with hypothyroidism knows, you may experience times when you feel that you don’t have enough energy to even move. Yet when you don’t exercise, it just makes all your hypothyoid symptoms worse.

How can you break the cycle? Here are some research-backed exercise strategies and lifestyle tips to help get you moving. Check with your healthcare provider before starting any new exercise regimen.

Make exercise a regular part of your life

Studies show that thyroid hormones can increase when your heart rate rises with exercise. Regular physical activity reminds your thyroid to stay alert because it has work to do while you’re moving. Try low impact exercises like walking and swimming.

Beginner’s tip: Set a time each day to take a walk. Gradually build up to walking about 30 minutes, five times a week. When you first get started, even a 10-minute walk counts! Build up from there and aim for a brisk pace.

Help yourself relax whenever you can

Your stress response can directly influence your thyroid function because the stress hormone cortisol can inhibit pivotal thyroid hormones, TSH (thyroid stimulating hormone) and T4 (thyroxine). To help with stress:

• Find opportunities to cultivate little moments of calmness throughout your day.
• Try alternate nostril breathing, meditation and strategic napping to help reduce stress hormone levels.
• Getting a little more quality sleep at night can counter stress that occurs during the day.
• Exercise at a moderate pace to prevent the spike in stress hormones that can come with overexertion/overly intense exercise.

Yoga offer special benefits for low thyroid

Yoga is a form of exercise that provides both physical activity and deep forms of stress relief. Certain yoga poses directly support improved thyroid function by increasing oxygen flow to this important gland. One of these poses is “supported bridge pose”(Setu Bandha Sarvangasana). Here’s how to do it:

• Lie on a bolster (or a few blankets folded into that shape) with your head and shoulders on one side and your legs on the other. Gradually slide your head and shoulders to the floor. Extend your legs and place your heels on a block or a folded blanket, with the soles of your feet against a wall if possible. (Before you lie back, try wrapping a belt or strap around your upper thighs to keep your legs from splaying out.)
• Relax your arms out to the sides, in a cactus shape, or place your hands on your belly. Relax the back of your neck, with your throat compressed gently.
• Breathe in and out softly. Stay for 5-10 minutes and come out by carefully rolling off the bolster to one side.

Upon release from the posture, fresh blood passes through the throat tissues, bringing in nutrients and oxygen, while removing toxins and stagnation. This exchange cleanses and stimulates the thyroid. Learn more simple thyroid-friendly yoga techniques in our blog: 3 Yoga Techniques for Thyroid Health.

3. Supplements and vitamins

Hypothyroidism is often a sign that you are deficient in certain key compounds your thyroid needs for healthy function. Thanks to ample research in this area, we know which vitamins, minerals and other natural supplements help the thyroid return to a balanced state. In addition to eating healthy thyroid-friendly foods, consider supplementation for added thyroid support.

Vitamins, minerals and micronutrients for low thyroid

• Selenium – is pivotal for thyroid function, helping to protect the thyroid from oxidative stress and serving as a critical part of thyroid hormone production. Deficiency in the mineral can directly contribute to thyroid dysfunction.
• Iodine – the only known role of iodine in the body is to support thyroid hormone production. Both thyroid hormones – triiodothyronine (T3) and thyroxine (T4) – contain iodine. Iodine deficiency is a known cause of thyroid disorders like hypothyroidism.
• Zinc – the mineral Zinc is required for thyroid hormone production and maintaining healthy levels of T3, T4 and TSH.
• Iron – is a mineral needed by the thyroid to convert T4 into T3, the active form of thyroid hormone. Iron deficiency (anemia) is associated with thyroid dysfunction.
• Vitamin C – antioxidant Vitamin C helps with absorption and utilization of thyroid hormones.
• Sage — this herb has anti-inflammatory and antioxidant effects that promote better hormone receptor function and support improved mood, memory and healthy blood sugar balance.
• Ashwagandha — an ayurvedic herb widely used for its anti-stress and calming properties, it supports production of thyroid hormones and helps correct imbalances in the nervous, endocrine and immune systems.
• Coleus forskohlii — a phytochemical in this extract mimics the effect of thyroid-stimulating hormone to enhance iodine uptake and thyroid hormone production. Studies show it has supportive effects on the immune system, body weight and mood regulation.
• T-Balance Plus – our multi mineral and micronutrient formula offers pharmaceutical grade natural thyroid support for restored thyroid health and relief from low thyroid symptoms.

4. Can Hypothyroidism Medication Cause Weight Gain?

Are you taking prescription thyroid medication and still gaining weight? In some cases, a common side effect of medication for low thyroid, including Synthroid, is an increase to your appetite, which may result in overeating (and weight gain). More often than not, gaining weight while taking a thyroid medication is a sign that you are not taking the correct dosage and low thyroid is persisting. Check in with your body: are you still experiencing cold sensitivity, fatigue, brittle hair and other classic symptoms of hypothyroidism? Get back in touch with your prescribing health care provider to see if you need further testing or an adjustment to your medication.

Why is it so hard to lose weight with hypothyroidism?

Your metabolism slows when you have hypothyroidism. But that’s not the only change happening in your body that can affect your weight. Chemical messengers that regulate our eating behavior become mixed up when thyroid hormones are imbalanced. When thyroid hormones are low — even just a little — the parts of your brain which control appetite can be significantly affected.

Changes in brain chemistry may include:

• Serotonin decrease.
• Beta endorphin decrease.
• GABA (gamma-aminobutyric acid) decrease.
• Leptin becomes inefficient.

Serotonin, beta endorphin and GABA are brain chemicals connected to food cravings as well as feeling satisfied after we eat. And leptin is a critically important hormone because it tells the body when to lose weight and when to keep it. When these brain chemicals are disrupted, the result can be intense carbohydrate cravings, low energy, depressed moods, changes in body shape – and stubborn weight gain.

While all this can make it seem like it’s impossible to lose weight with hypothyroidism, it’s not. The solution to all these problems is relatively simple. By supporting your thyroid, you can break through your thyroid-related weight loss resistance and finally let go of the excess pounds.

Conclusion

Giving your body thyroid-supportive nutrients and making dietary changes and lifestyle modifications when you have hypothyroidism can initiate amazing changes in your body, and how you look and feel. The key to thyroid weight loss is to swim upstream and fix your thyroid first! Once your thyroid health is restored, your body can breath a sigh of relief and drop those extra pounds for good.

The post How to lose weight with hypothyroidism (low thyroid) appeared first on Women's Health Network.

Understanding your risk for a thyroid disorder begins with a look at the two most common forms of thyroid hormone dysfunction: hypothyroidism and hyperthyroidism. While their names might sound the same, these thyroid disorders — and the symptoms they produce — are each very different.

Hypothyroid vs hyperthyroid

The thyroid is a small, butterfly-shaped gland that sits at the base of the neck just under the voice box. Hormones produced by the thyroid — triiodothyronine (T3) and thyroxine (T4) — have an enormous impact on your health, from regulating metabolism, body weight and energy levels to maintaining normal blood pressure, body temperature, and heart rate. Sometimes the body needs more thyroid hormones to carry out these functions, sometimes it needs less. The thyroid sends and receives signals to and from the brain to regulate when it should produce and release its hormones.

This thyroid-brain feedback loop works perfectly — until something happens to disrupt it. When there is a problem with thyroid hormone production or the release of hormones, one of two thyroid disorders can develop…

Hypothyroidism

Hypothyroidism occurs when your thyroid does not make enough thyroid hormones to fully support thyroid function. It is also called low thyroid or underactive thyroid. When your thyroid hormones are hypothyroid and too low to fully support thyroid function, all the processes in your body that your thyroid supports, like your metabolism, are slowed down. Weight gain and fatigue are often two primary signs of hypothyroidism.

Women can develop low or underactive thyroid for one or more reasons:

• Poor nutrition: Women may be experiencing deficiencies in nutrients needed for thyroid hormone production, including inadequate levels of iodine, selenium, tyrosine and B vitamins. Excess carbs and too little protein in the diet can also interfere with thyroid hormone production.
• Stress: Chronic stress produces excess stress hormones that can interfere with thyroid hormone production and dysregulate conversion and release of T3 and T4.
• Perimenopause: During perimenopause, fluctuations and imbalances in estrogen, progesterone and testosterone can interfere with the brain-thyroid feedback loop, throwing off messages about thyroid hormone production and reducing available T3 and T4 for our cells.

The most common cause of hypothyroidism in women is Hashimoto’s disease. Hashimoto’s disease is an autoimmune disease in which the immune system mistakenly attacks the thyroid. This attack damages the thyroid so that it no longer can produce enough hormones.

Other causes of hypothyroidism include:

• Hyperthyroidism treatment (radioactive iodine)
• Radiation treatment of certain cancers
• Thyroid removal
• Pregnancy (temporary low thyroid related to hormone changes in pregnancy)

Low thyroid, or hypothyroidism, is one of the most common forms of hormonal imbalance.

Hyperthyroidism

Hyperthyroidism is an overactive thyroid, meaning the thyroid gland produces more hormones than the body actually needs. Women are eight times more likely to experience this condition than men. When the thyroid produces excess hormones, cells in the body increase the rate at which they function, leading to issues like racing heart rate and anxious mood.

The most common cause of hyperthyroidism is the underlying autoimmune disorder of Graves’ disease. When Graves’ disease develops, the body produces antibodies that inflame and enlarge the thyroid gland, and may also cause eye swelling and a thickening of skin on the lower legs. Graves’ disease most often affects women in their 30s and 40s. It is also known as “toxic diffuse goiter.”

A less frequent cause is an unusual or “hot” nodule that appears within the thyroid. Also called “toxic nodular goiter,” these nodules stimulate production of thyroid hormones. Occasionally a virus will inflame the thyroid and cause a temporary episode of hyperthyroidism. This condition is called thyroiditis, and usually resolves on its own.

Women also get hyperthyroidism from taking too much thyroid medication that contains T3. Anyone taking thyroid supplements should be closely monitored for this reason.

Hypothyroidism vs hyperthyroidism symptoms

Often the best way to begin detecting if you have hypothyroidism or hyperthyroidism is to simply listen to your body. Symptoms often come in the form of tell-tale signs that, once you know what to look for, can be readily spotted. Look through the charts below to see if you fit into either category.

Symptoms of hyperthyroidism

• Heart palpitations; accelerated heart rate
• Chest pain
• A feeling of being too warm all the time
• Nervousness and trembling
• Insomnia despite feeling exhausted
• Breathlessness
• Diarrhea and GI upset
• Increased appetite
• Light or absent menstrual periods; infertility
• Weight loss
• Muscle deterioration
• Warm, moist skin
• Hair loss
• Bulging eyes, “spacy” gaze
• Heightened anxiety, irritability, moodiness or depression

Symptoms of hyperthyroidism can be similar to those of other conditions, including anxiety disorders or mania-like behavior. So, rather than assume it is just a mood disorder, thyroid function should always be checked to rule out hyperthyroidism when a woman experiences new symptoms of anxiety, panic attacks, or hyperactivity of any kind.

Hyperthyroid symptoms can also worsen gradually over time. Many women have had overactive thyroid for months or years but don’t recognize the symptoms until they become more severe. Older women may lose weight or become depressed without having any of the other hyperthyroidism symptoms.

Symptoms of hypothyroidism

Symptoms of hypothyroidism can develop slowly, often over several years. At first, you may feel tired and sluggish. Later, you may develop other signs and symptoms of a slowed-down or sluggish thyroid. Hypothyroidism symptoms include:

• Severe fatigue
• Loss of energy
• Weight gain
• Increased sensitivity to cold
• Constipation
• Dry skin
• Dry and brittle hair
• Thinning eyebrows
• Weight gain
• Puffy face
• Hoarseness
• Muscle weakness and muscle pain
• Yellowing of the palms of the hands and soles of feet
• Increased cholesterol levels
• Irregular menstrual periods
• Infertility
• Worsened PMS symptoms
• Fibrocystic breasts

Low or sluggish thyroid function shares symptoms with many other endocrine disorders and imbalances. Finding patterns in common symptoms will help confirm if your thyroid is the root cause.

Hyperthyroidism vs hypothyroidism — which is worse?

Hypothyroidism is much more common in women than hyperthyroidism. It’s estimated that women are 5 times more likely to experience low thyroid than overactive thyroid.

In situations where either thyroid disorder is allowed to become severe enough, women can experience serious health consequences. Hypothyroidism can lead to heart disease. Hyperthyroidism can contribute to irregular heartbeat and high blood pressure and related cardiac issues. The good news? When either type of thyroid disorder is detected in its earlier stages, natural and non-invasive steps can be taken to relieve symptoms and restore healthy thyroid function.

Hypothyroidism vs hyperthyroidism: diagnosis and natural treatment

If you suspect you have a thyroid issue, we encourage you to tune into your body now because any thyroid-related symptom is a sign for you to pay attention and take action. Waiting for your symptoms to get worse creates the potential that you could end up requiring long term thyroid medication. Starting early and with the most effective, natural approach available is a winning combination for supported thyroid health.

Hyperthyroidism vs hypothyroidism TSH levels

To get a baseline on what’s going on, some women decide to have their thyroid levels tested by their doctor via a thyroid panel blood test. The TSH (thyroid stimulating hormone) and T4 tests are two common measures used to check thyroid function. Ideally, thyroid levels should be in the middle of the ranges listed below. Generally, a low TSH level—below 0.5 mU/L—and higher free T4 levels indicates an overactive thyroid. A higher TSH level can indicate low thyroid.

Be aware that not all doctors interpret thyroid results in the same way. Many times women who suspect low thyroid issues are told by their doctors that testing results came back “normal,” when in reality they are in the range of “subclinical hypothyroidism” — the upper end of normal where thyroid symptoms are present and action should be taken to support the thyroid. Also, trends in your thyroid function – if levels are creeping up or down over time – are always important to know about.

Natural treatments for hyperthyroidism and hypothyroidism

If you’ve noticed signs that your thyroid function is less than optimal, fortunately there’s a lot you can do to restore balance to the thyroid. For hypothyroidism, natural remedies for thyroid support include:

Eat thyroid-supporting foods

Research shows that the thyroid needs specific vitamins and minerals to function. Minerals like iodine, selenium and zinc, and vitamins A, C, D and B can all be found in everyday foods and your thyroid relies on them to work well. Try eating more sea vegetables for a good source of iodine or make a salad with thyroid-friendly nutrients. (Find more whole foods that support the thyroid in our article, Eating for thyroid health.)

Try targeted supplements to support healthy thyroid function

Certain herbs and minerals can address key aspects of thyroid dysfunction and support thyroid health. In addition to iodine, selenium is an everyday nutrient that the thyroid craves in the right forms and dosages. Certain plants contain compounds that can help too. Hops have been found to enhance the uptake of iodine, and coleus mimics the effect of TSH. Ashwagandha helps relieve thyroid symptoms by supporting thyroid hormone balance. T-Balance Plus is one supplement with all of these ingredients and more to support your thyroid naturally.

Support the thyroid through regular exercise

Studies show that thyroid hormones can increase when your heart rate rises with exercise. Regular physical activity reminds your thyroid to stay alert because it has work to do while you’re moving. Walking, dancing, sports, and especially yoga can all support your thyroid health.

Natural support for overactive thyroid

For women concerned about overactive thyroid, herbs that support restored thyroid function include lemon balm and bugleweed. Studies on both herbs indicated they may block or decrease thyroid-stimulating hormone (TSH) and reduce T3 and T4 hormone levels.

Hypo or hyperthyroidism — your thyroid health deserves your attention

What are your next steps for supporting your thyroid? We encourage you to take our free Thyroid Health quiz to help you understand your mix of symptoms and get recommendations for the best way to restore thyroid health.

The post Hypothyroidism vs Hyperthyroidism: What women need to know appeared first on Women's Health Network.

Oat-Brazil Nut Cookies

Ingredients:
4 oz Brazil nuts
4 oz gluten-free rolled oats
4 oz gluten-free baking mix
1/2 C oil
1/2 C maple syrup or other sweetener
1/2 tsp vanilla
Optional: raspberry jam for topping

Directions:
1. Preheat oven to 350 degrees F.
2. Whir nuts, oats and baking mix in food processor.
3. Stir in oil, syrup and vanilla until blended.
4. Refrigerate for 30 minutes.
5. Scoop dough into balls and top with a nut or dab of jam.
6. Bake 12-15 minutes.

Makes approximately 8-10 cookies. Mmm… enjoy!

Learn more about how simple food choices can support your thyroid!

The post A cookie recipe your thyroid will love appeared first on Women's Health Network.

You’re having symptoms of low thyroid function — fatigue, weight gain, hair loss, brain fog and more — but your doctor insists that your thyroid test results are within “normal range,” so your thyroid is fine.

How can that be?

An estimated one in five women aged 60 and older has some form of thyroid dysfunction, yet a huge number of these women will go undiagnosed by their doctors. In this short video, Dr. Mary James explains why the standard thyroid test, TSH, often fails to accurately diagnose hypothyroidism — and she tells you about the two tests that can help reveal low thyroid function, so you can finally restore your thyroid health and start feeling the way you want to feel.

Scroll down for the transcription.

How TSH results can hide hypothyroidism

Hey everyone! Dr. Mary James here, with Women’s Health Network.

Low thyroid function is so common among women that you’ve probably been tested for it when you’ve had symptoms like fatigue, weight gain or hair loss. Maybe you’ve even been tested more than once — and probably any time you’ve been tested, it’s been with a TSH test.

Did your doctor ever tell you that your thyroid was normal based on TSH test results, but you continued to feel lousy?

Well I’m going to tell you why, in too many cases, the TSH test is unreliable — in which case you could indeed be hypothyroid, but it’s going undetected.

As a brief reminder, your pituitary pumps out TSH when your thyroid hormones are too low. And just like its full name suggests — Thyroid Stimulating Hormone — TSH works to kick start your thyroid into making additional thyroxine (T4). It’s one of those amazing feedback loops in the body, and it works great — until it doesn’t.

Here’s the issue: the TSH relies on a perfectly functioning pituitary gland. Unfortunately, a lot of chronic problems — like high cortisol from stress — can cause overall pituitary suppression.

It’s kind of like your pituitary is wearing earplugs and it can’t hear the hypothalamus telling it to give your thyroid a nudge. So what should be a high TSH on your test now looks normal, and your doctor says “Great! Your thyroid is normal.”

“The standard TSH range could be missing as many as 75% of people with low thyroid.”

Here is another problem: the TSH test has a wide reference range. The 13,000 people who helped establish that range? Well they appeared healthy enough, but it turns out that a lot of them had autoimmune hypothyroidism — it just wasn’t obvious yet.

Interestingly, when the TSH numbers from all of those subjects are taken out of the calculation, that reference range shrinks. Instead of an upper-end cut-off of around 5, it drops to 2.5. Experts have suggested that the standard TSH range could be missing as many as 75% of people with low thyroid.

So if your TSH is 2.5 or higher, and you have symptoms of low thyroid, ask your doctor for some additional thyroid tests, like Free T3 and Free T4. By taking these tests, you also get to see how well T4 is converting to triiodothyronine (T3), your primary thyroid hormone. Many factors can interfere with this T4 – T3 conversion, like illnesses, nutritional excesses or deficiencies, environmental toxins, other hormonal imbalances in the body, and even some medications. Chronic stress alone can interfere.

And if you see that T3 is low compared to T4, you are not only identifying low thyroid function, you also now have a clue that something else might be going on that’s affecting your health.
So, the next time your doctor suggests checking your thyroid, ask for these extra tests on top of TSH. They use the same blood specimen, and they just might help uncover a problem that would have otherwise gone unnoticed. Then you can get on to the business of feeling better! If you work with an integrative or naturopathic doctor, these tests are typically standard.

I hope this helped. I’ll talk to you next time!

Think you may have low thyroid function? Take our free, doctor-formulated quiz to check your symptoms.

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Chronic muscle or joint pain is a symptom of low thyroid that people hardly ever associate with the condition — despite the fact that as many as 80% of people suffer from it. Hypothyroidism is common in women, especially as we age. One in six of us women will be hypothyroid by the age of 60, and in a significant number of women, low thyroid will go undiagnosed — often because symptoms can be confusing or misleading. Unfortunately, many women experience years of needless suffering, and worse, when a thyroid condition is finally caught by their doctors, it is already at a stage that requires medication.

There has to be a better way, and there is when you learn to tune into your body and recognize red flag warning signs that your thyroid is sending you to take action now.

Are you experiencing weird muscle pains and joint aches that seem to happen out of nowhere? Here’s what you need to know about low thyroid function and how it can lead to body pain, including joint pain, muscle aches or stiffness, muscle weakness and muscle cramping.

Why does low thyroid function cause body pain?

Your thyroid regulates metabolism, including how your body burns fuel for energy. So with low thyroid function, you can have a slower or defective metabolism, including in your muscles — and this means that fuel isn’t being burned efficiently. With low thyroid function, your carnitine levels can drop too. Carnitine is a natural compound in the body that burns fat for energy.

You know that uncomfortable feeling of lactic acid build-up in your muscles when you’ve exercised real hard? Low carnitine levels make that pain a whole lot worse. With low thyroid function you can also have muscle weakness. This is mostly due to malfunctioning mitochondria in your muscles. Remember that mitochondria are the energy-producing machinery in your cells.

Muscle weakness can also be due to insulin resistance, and with that, glucose has trouble getting into the cells to be used for energy. Remember, your thyroid keeps things moving — but it’s also responsible for keeping a lot of things in place in the body where they’re supposed to be. With hypothyroidism, fluid can accumulate in your soft tissues and joints, which can lead to stiffness and discomfort. Calcium can also have a harder time getting back into the muscles. What does that do? It can lead to prolonged muscle contractions.

What can you do?

The good news in all of this depressing discussion is that your body pain might just be due to something as simple as low thyroid function. If you think you’re suffering from low thyroid, I really encourage you to get evaluated by your healthcare practitioner. There are lots of different possible causes of chronic joint or muscle pain, but this is such a common symptom of low thyroid, and hypothyroidism is so common — and so easy to diagnose — that it should be one of the first things to check with your doctor. And if that is what’s going on, and your thyroid function is corrected, you’re going to feel better in other ways as well!

Other thyroid mystery symptoms

Still not sure if your problems are related to your thyroid? Be on the lookout for other common and not-so-common symptoms that can indicate low thyroid. These include weight gain, fatigue, hair loss, depression, cold sensitivity, dry skin, yellowing of the skin on your palms and soles of your feet, constipation, infertility and menstrual irregularities, and brittle fingernails. Experiencing any of these symptoms makes it important to check in on your thyroid health. Your next step? Find out what you need to discuss with your doctor about thyroid testing, and the specific thyroid tests to ask for to get a full and complete picture of your thyroid function.

T-Balance Plus is our revolutionary natural thyroid support formula. Find out how it can help you.

The post Muscle and joint pain from hypothyroidism appeared first on Women's Health Network.

Thyroid hormones affect every system in your body — even your reproductive system. And because thyroid hormones are so tuned-in, a thyroid imbalance has a domino effect that can throw off all the other endocrine systems in your body, too.

That’s why when a woman comes to me looking for help with irregular periods, I make sure to check her thyroid.

How thyroid hormones affect the menstrual cycle

There’s a lot of evidence that poor thyroid function — whether it’s too low (hypothyroidism) or too high (hyperthyroidism) — can throw off women’s reproductive cycles. In women of all ages, by far the most common thyroid disorder is hypothyroidism. But hyperthyroidism, while much less common, can have a powerful impact, too.

Our common belief is that our ovaries and uterus regulate our menstrual cycle. But thyroid hormones regulate many different aspects of the reproductive cycle too — including pregnancy. Both hypothyroidism and hyperthyroidism affect the production of the key sex hormones that drive the menstrual cycle — estrogen, luteinizing hormone(LH), follicle-stimulating hormone (FSH) and progesterone.

What happens in a normal menstrual cycle?

In a normal menstrual cycle, levels of estrogen rise in the follicular phase (the two weeks after the woman’s period), peaking at around day 12 before falling sharply. Levels of LH and FSH peak just before ovulation, around day 13.

The second or luteal phase of the cycle begins at ovulation. That’s when progesterone levels begin to rise, peaking at around day 21, and (unless the woman is pregnant) falling back down to original levels at around day 28, when she menstruates.

Estrogen levels bottom out just after ovulation, rise again to a second but somewhat lower peak at day 21, and then like progesterone decline to their lowest point at day 28.

But with hypothyroidism, there are key changes in these hormones:

1. Production of estrogen decreases
2. Production of progesterone decreases or stays unchanged
3. LH and FSH both decrease

Irregular periods and hypothyroidism

When the balance of these four key hormones becomes impaired, your menstrual cycle can be disrupted in several ways:

• Prolonging the duration of menstruation (often also causing heavier menstrual blood loss or menorrhagia, which puts further stress on the body)
• Inhibiting the development and release of an ovum (anovulation) with subsequent effects on the later part of the cycle — and preventing fertility
• Creating irregularities in the timing of menstruation, so that the time between one period and the next is never the same.

Irregular periods and hyperthyroidism

As you might guess, the situation is different when the thyroid is overactive — but not in a good way.

One key effect is that estrogen increases in all phases of the menstrual cycles — as much as 2 to 3 times higher, according to some studies. And FSH and LH levels are often significantly higher as well.

At the same time, progesterone levels fall in many women. This can stop ovulation as well as prevent the build-up of the uterine lining needed to receive and support a fertilized ovum.

Women who suffer from hyperthyroidism often stop menstruating altogether (amenorrhea) or have short, light periods. They are also likely to experience infertility. As a side note, hyperthyroid women also see an increase in androgens like testosterone,which exacerbates the problems related to excess thyroid hormones.

What to do if you suspect thyroid dysfunction

If you have irregular periods and are experiencing any of the symptoms on our hypothyroidism symptoms checklist, you might have a thyroid problem.

When you think about all the different effects a sluggish or overactive thyroid can have — not just on your periods, but on every system in your body — it’s worth the effort to work with a trusted healthcare provider to identify and correct any imbalances in your thyroid.

Many natural therapies help restore hormonal balance Get started with our article Five steps for natural thyroid symptom relief.

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It’s really frustrating when you have symptoms of low thyroid but your thyroid test results are still in the “normal” range.

You want relief from your suffering but your doctor says there’s nothing wrong with your thyroid.

This happens all too often. The truth is this: in many cases a contributing factor to thyroid dysfunction is imbalanced sex hormones.

If this is you, the good news is that we can get you back on track quickly once we’ve confirmed my suspicions. Let’s start by looking at how the thyroid fits into your endocrine system.

Hormonal imbalance can trigger thyroid symptoms at any age

Sex hormones — especially progesterone — can have a surprisingly powerful influence on the activity and effectiveness of thyroid hormones. Imbalanced reproductive hormones lead to hypothyroid symptoms — weight gain, low energy, hair loss — even when your lab tests are in the normal range.

When your hormones shift, progesterone levels often drop too low. The healthy hormonal balance between estrogen, testosterone and progesterone often changes after childbirth,during perimenopause/menopause, and while using oral contraceptives. The end result is higher estrogen levels that are out of proportion to the other sex hormones.

When estrogen is high and progesterone is low (a state known as “estrogen dominance”), your liver increases production of a protein called thyroid binding globulin (TBG). TBG is released into the blood and binds free thyroid hormone(T3 and T4) before it can reach your cells to do its work.

So even though your thyroid panel may appear normal, your thyroid hormones are being held captive because they are bound to TBG. This makes your thyroid hormone unavailable to be used by your body and eventually causes symptoms of hypothyroidism.

Does just adding progesterone improve thyroid function? Not exactly.

Many healthcare practitioners suggest supplemental progesterone when women have estrogen dominance. One study found that postmenopausal women who supplemented with 300 mg/day of micronized progesterone had increased levels of free thyroid hormone(T4).

Yet, simply adding one hormone to balance another doesn’t usually get to the root of what caused the imbalance. And for some women, this kind of hormone replacement isn’t a long-term solution.

For my patients who are experiencing estrogen dominance, I often start with herbs like black cohosh, ashwagandha and chasteberry. These herbs help the body re-balance estrogen, testosterone and progesterone naturally before we even need to consider supplemental hormone treatment.

After the patient tries a combination of supplemental herbs, a high-quality multivitamin and lifestyle changes, the production of TBG in the liver is often turned down, which allows thyroid hormones to enter her cells the way they should. When this happens, thyroid symptoms often subside and her life returns to normal.

Other tips to rebalance hormones and resolve low thyroid symptoms

If you’re struggling with hypothyroid symptoms, while your thyroid tests remain in the normal range, investigate the possibility of a sex hormone imbalance before taking other measures.

You can begin to rebalance your hormones by following these steps:

• Upgrade your nutrition. Good hormonal balance begins with a fresh, whole foods diet. Include plenty of fresh vegetables, healthy fats (avocado, salmon, olive oil) and lean proteins.
• Start strength training. Building muscle burns body fat. Since fat produces estrogen, building muscle helps reduce estrogen dominance. Make movement a priority and incorporate full body strength training 2-3 days per week.
• Create stress-relieving rituals. High levels of daily stress disrupt both your sex hormone balance and your thyroid hormones. Take time to notice the things that cause you stress. Surprisingly simple steps can lighten your stress load and allow your body to rebalance itself. I recommend self care Sundays that include yoga, meditation, and reading a great book.

For more information about the natural approach to resolving hypothyroidism, see our article Five steps for natural thyroid symptom relief.

How does hormonal imbalance in perimenopause and menopause affect your thyroid? Find out with our article on Hypothyroidism in menopause.

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Did you know you can improve thyroid health with 3 simple yoga techniques?

Yoga recognizes the importance of the throat — home to your fifth energy center (the 5th chakra) and the thyroid, a little gland with the big job of governing your metabolism.

The throat chakra (Vishuddha Chakra) is the single passageway where the flowing ene

rgies from the other 6 chakras converge. It’s believed that by coming together in this central location, these energies allow you to express your true and unique self to the rest of the world.

But imbalances are common in this crucial region of the body. They can show up physically as hypothyroidism (underactive thyroid gland) or as hyperthyroidism (overactive). And they can present energetically as the inability to speak clearly with your true voice, or, conversely, to quiet down when necessary.

If this sounds like new-age nonsense to you, consider how much trouble an imbalanced thyroid can cause in the form of symptoms — crushing fatigue and weird weight gain, but also depression, fuzzy thinking and memory issues.

Try these techniques to help keep your thyroid healthy, stable and balanced, and your throat open and clear.

1. Asana

Many yoga asanas, or postures, benefit your thyroid and bring fresh blood and energy to the throat area by carefully compressing and stretching the region. That’s just what this asana will do.

Supported Bridge Pose (Setu Bandha Sarvangasana)

Lie on a bolster (or a few blankets folded into that shape) with your head and shoulders on one side and your legs on the other. Gradually slide your head and shoulders to the floor. Extend your legs and place your heels on a block or a folded blanket, with the soles of your feet against a wall if possible. (Before you lie back, try wrapping a belt or strap around your upper thighs to keep your legs from splaying out.)

Relax your arms out to the sides, in a cactus shape, or place your hands on your belly. Relax the back of your neck, with your throat compressed gently. Breathe in and out softly. Stay for 5-10 minutes and come out by carefully rolling off the bolster to one side.

Effects: Gently compresses and massages the throat and the thyroid gland. Upon release from the posture, fresh blood passes through the throat tissues, bringing in nutrients and oxygen, while removing toxins and stagnation. This exchange cleanses and stimulates the thyroid.

Note: In Bridge Pose, you can extend your legs up to the sky in a healing inversion that will move blood from the feet and legs toward the head and throat.

Fish Pose (Matsyasana)

Active Fish: Lie on your back with legs either extended or crossed at the shins, and arms by your side. Bend your elbows and your forearms into the ground as you raise your chest , letting your head drop toward the ground. Your throat and chest will spread open a lot. Take a few deep, slow breaths, then carefully tuck your chin to the chest and lower down.

Supported Fish: Place two yoga blocks behind you on low or medium height a few inches apart. Lie back on the blocks, with the first block supporting you from the upper back to the lowest tips of the shoulder blades. Let the furthest block support the base of the skull — not the cervical spine! Arms can lie extended or rest next to your sides, and legs can extend or bend at the knees. Stay for as long as feels comfortable, while breathing through your nose.

Effects: Counters the squeezing and compression of the thyroid you did in Bridge Pose and allows the throat region to stretch and open. Plus it encourages fresh circulation to the thyroid.

Note: Explore different variations of block positions, such as placing the further block on a higher level, or vice versa.

2. Pranayama

Practicing pranayama, or controlled breathing, to heal and support the thyroid can be very effective. When done regularly, it can also reduce anxiety, lower blood pressure and relieve stress.

Ujjayi Breath

Sit or lie in a comfortable position. Do a few rounds where you inhale through your mouth, making a “haaa” sound on the exhale. Then close your mouth and breathe through your nose but continue making the “haaa” sound in the back of your throat. This subtle ocean-like sound is made by gently constricting the vocal chords. Inhale slowly, filling the lungs to capacity but without allowing your body to become rigid. Fully complete your exhale through your nose. Close your eyes if possible and you turn your awareness to the sound of your own breath passing through the throat. Practice 8-10 cycles of breath.

Effects: Nourishes and massages the thyroid.

3. Mudra

Mudras are hand positions that act as gestures or “seals” for energy that help engage and influence the body and mind. You can use them to manifest or release something happening in your life, or to nourish a certain organ, element or body region that needs extra care.

Vishuddha Mudra balances the subtle energy of the throat chakra where communication, both physical and emotional, is centered. When the throat chakra is balanced, you can communicate authentically to express your needs and creativity. You can also listen better, and embrace silence more easily.

Sitting or lying down, loosely bend the fingers of both hands and interlock them, with the palms facing up. Connect the tip of the right index finger to the right thumb, and left index finger to left thumb, creating two gently interlocked circles. Hold for 5 minutes — or longer if you have the time. Add an extra layer of subtlety by silently or softly repeating the “seed” (bija ) mantra for the Vishuddha Chakra: “Ham.” (Rhymes with “calm.”)Feel the vibration of the mantra resonate in your throat.

As with all practices, intention can infuse what you do with more power and purpose. Whether you are working toward better thyroid health, or addressing a blockage or overflow of energy in the throat chakra, consider setting an intention unique to you as you try out these techniques.

May this important passageway for the flow of energies and metabolic processes find balance, truth, and freedom of expression within your body.

Try these 5 ways to relieve low thyroid symptoms naturally and effectively.

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