How to Keep Your Thyroid Function Strong and Healthy

Keeping your thyroid function healthy is easier than you might think with the right daily habits. This small butterfly-shaped gland in your neck controls how fast your body burns energy. When it works well, you feel great and have plenty of energy. But when it struggles, you might feel tired, gain weight, or have trouble thinking clearly.

1. Eat Iodine-Rich Foods Every Day

Your thyroid needs iodine to make the hormones that control your metabolism. Without enough iodine, your thyroid can’t do its job properly. This leads to feeling tired, cold, and sluggish all the time.

Seaweed snacks are one of the best sources of iodine you can find. Just one sheet of nori contains about 16-43 micrograms of iodine. You can also get iodine from fish like cod and tuna, dairy products, and iodized salt.

Tip: Add a pinch of iodized salt to your meals or snack on seaweed sheets twice a week to boost your iodine intake.

2. Get Enough Selenium in Your Diet

Selenium works like a bodyguard for your thyroid gland. It protects your thyroid from damage and helps it make hormones more effectively. People who don’t get enough selenium often have thyroid problems.

Brazil nuts are selenium superstars – just two nuts give you all the selenium you need for the day. Other good sources include sunflower seeds, fish, eggs, and chicken. Too much selenium can be harmful, so stick to the recommended amounts.

Takeaway: Eat 1-2 Brazil nuts daily or include selenium-rich foods like eggs and fish in your weekly meal plan.

3. Include Zinc-Rich Foods in Your Meals

Zinc helps your thyroid convert inactive thyroid hormone into the active form your body can use. Low zinc levels can slow down your thyroid function and make you feel exhausted. Your immune system also needs zinc to stay strong.

Pumpkin seeds are an easy way to get more zinc – just one ounce provides about 20% of your daily needs. Beef, shellfish, chickpeas, and cashews are also excellent zinc sources. You can sprinkle pumpkin seeds on salads or eat them as a snack.

Tip: Keep a small container of pumpkin seeds at your desk for a thyroid-friendly afternoon snack.

4. Reduce Stress Through Daily Relaxation

Chronic stress puts your thyroid under pressure by disrupting hormone production. When you’re stressed all the time, your body makes more cortisol, which can block thyroid hormone activity. This creates a cycle where you feel more tired and stressed.

Even 10 minutes of deep breathing or meditation can lower your stress hormones significantly. Studies show that people who practice relaxation techniques have better thyroid function. You can try simple breathing exercises, gentle yoga, or listening to calming music.

Takeaway: Set a daily 10-minute timer for relaxation activities like deep breathing or gentle stretching.

5. Limit Goitrogenic Foods When Raw

Some healthy foods contain natural compounds called goitrogens that can interfere with thyroid function when eaten in large amounts. These foods aren’t bad for you, but eating too many raw goitrogenic foods might slow down your thyroid.

Raw broccoli, cabbage, kale, and soy products contain goitrogens. Cooking these foods breaks down most goitrogens, making them safer for your thyroid. You don’t need to avoid these nutritious foods completely – just don’t eat huge amounts of them raw every day.

Tip: Steam or lightly cook cruciferous vegetables like broccoli and kale instead of eating them raw in large quantities.

6. Get Quality Sleep Every Night

Your thyroid works hard while you sleep to regulate your metabolism and repair your body. Poor sleep disrupts thyroid hormone production and can lead to weight gain, mood problems, and low energy. Most adults need 7-9 hours of quality sleep each night.

People who sleep less than 6 hours per night often have lower thyroid hormone levels. Creating a bedtime routine helps signal your body that it’s time to rest. Keep your bedroom cool, dark, and quiet for the best sleep quality.

Takeaway: Set a consistent bedtime and wake-up time, even on weekends, to support healthy thyroid function.

7. Exercise Regularly But Don’t Overdo It

Regular exercise boosts thyroid hormone production and helps your body use these hormones more effectively. Physical activity also improves your mood and energy levels. However, too much intense exercise can actually stress your thyroid and lower hormone production.

Aim for 30 minutes of moderate exercise most days of the week. Walking, swimming, cycling, and strength training are all excellent choices. High-intensity workouts are fine occasionally, but daily intense exercise might be too much for your thyroid to handle.

Tip: Start with a 20-minute daily walk and gradually add other activities like swimming or light weight lifting.

8. Stay Hydrated Throughout the Day

Your thyroid needs proper hydration to function at its best. Water helps transport thyroid hormones throughout your body and supports your metabolism. Dehydration can make thyroid symptoms worse and leave you feeling sluggish.

Aim for about 8 glasses of water daily, more if you’re active or live in a hot climate. You can tell you’re well-hydrated when your urine is pale yellow. Herbal teas and water-rich foods like cucumbers and watermelon also count toward your fluid intake.

Takeaway: Keep a water bottle with you and take sips throughout the day rather than trying to drink large amounts all at once.

9. Consider Vitamin D Levels

Many people with thyroid problems also have low vitamin D levels. This vitamin helps your immune system work properly and may protect against autoimmune thyroid conditions. Your body makes vitamin D when your skin is exposed to sunlight.

Spending 10-15 minutes in sunlight daily can help boost your vitamin D levels. Foods like fatty fish, egg yolks, and fortified milk also provide vitamin D. If you live in a place with limited sunlight, you might need a vitamin D supplement after talking with your doctor.

Tip: Take a short walk outside during your lunch break to get some natural sunlight and support your vitamin D levels.

10. Avoid Excessive Fluoride Exposure

Too much fluoride can interfere with your thyroid’s ability to absorb iodine. While small amounts of fluoride in toothpaste and water are generally safe, excessive exposure might affect thyroid function. This is especially important if you already have thyroid problems.

Use fluoride toothpaste as directed but don’t swallow it. If your tap water is heavily fluoridated and you have thyroid concerns, consider using filtered water for drinking and cooking. Green tea naturally contains fluoride, so limit yourself to 2-3 cups per day.

Takeaway: Use a water filter if you’re concerned about fluoride levels and stick to moderate amounts of green tea.

11. Monitor Your Iron Levels

Iron deficiency can affect how well your thyroid works and how your body uses thyroid hormones. Women are especially at risk for low iron levels due to menstruation. Low iron can make thyroid symptoms like fatigue and cold sensitivity worse.

Good iron sources include lean red meat, poultry, fish, beans, and spinach. Eating vitamin C-rich foods like oranges or bell peppers with iron-rich meals helps your body absorb iron better. If you suspect low iron, ask your doctor for a simple blood test.

Tip: Pair iron-rich foods with vitamin C sources – try spinach salad with orange slices or beans with bell peppers.

12. Limit Processed Foods and Added Sugars

Highly processed foods and excess sugar can cause inflammation in your body, which may interfere with thyroid function. These foods also lack the nutrients your thyroid needs to work properly. Eating too much sugar can also lead to weight gain and energy crashes.

Focus on whole foods like fruits, vegetables, lean proteins, and whole grains instead of packaged snacks and sugary drinks. When you do eat something sweet, choose natural options like fresh fruit or a small piece of dark chocolate.

Takeaway: Replace one processed snack each day with a whole food option like an apple with almond butter or carrot sticks with hummus.

13. Be Mindful of Soy Products

Soy contains compounds that can interfere with thyroid hormone absorption, especially if you’re taking thyroid medication. This doesn’t mean you need to completely avoid soy, but it’s important to be aware of how much you’re eating and when.

If you take thyroid medication, avoid eating soy products within 3-4 hours of taking your medicine. Fermented soy products like miso and tempeh may be easier on your thyroid than heavily processed soy foods like protein bars and fake meat products.

Tip: If you enjoy soy foods, choose fermented options like miso soup or tempeh, and time them away from any thyroid medications.

14. Maintain a Healthy Weight

Your thyroid controls your metabolism, so thyroid problems can make it harder to maintain a healthy weight. Being significantly overweight or underweight can also stress your thyroid. Finding a healthy weight range helps your thyroid work more efficiently.

Focus on eating nutritious foods and staying active rather than following extreme diets. Crash diets can actually slow down your thyroid function. Gradual, sustainable changes in your eating and exercise habits work better for both weight management and thyroid health.

Takeaway: Aim for gradual weight changes of 1-2 pounds per week through balanced eating and regular physical activity.

15. Regular Health Check-ups

Regular thyroid function tests can catch problems early before you start feeling symptoms. Many thyroid conditions develop slowly over time, so annual check-ups help monitor your thyroid health. Early detection makes treatment more effective.

A simple blood test called TSH (thyroid stimulating hormone) can show how well your thyroid is working. Your doctor might also check T3 and T4 hormone levels. If you have a family history of thyroid problems, you might need more frequent testing.

Tip: Schedule your annual physical exam and ask your doctor to include thyroid function tests, especially if you have symptoms like fatigue or weight changes.

Taking care of your thyroid today sets you up for better energy and health in the years ahead. These simple daily habits can make a real difference in how you feel.