The number of people with thyroid cancer is increasing, raising many questions about how to protect thyroid health. Although the thyroid is only a small endocrine gland, its role in the body is extremely important. So, what can we do to protect the thyroid? This article will introduce 7 habits to help keep the thyroid healthy.
Although it is impossible to completely avoid thyroid disease, some changes in lifestyle and daily habits can contribute to maintaining the health of this gland. Here are 7 habits to help keep the thyroid healthy:
Get enough vitamin D
Vitamin D is not only necessary for the skeletal system but also directly affects the function of the thyroid gland. This vitamin stimulates the production of the enzyme deiodinase type 2 (Dio2), which is necessary for the conversion of T4 to T3 – two important hormones produced by the thyroid gland.
Vitamin D deficiency can increase the risk of hypothyroidism, especially in children, adolescents, and obese people. To supplement vitamin D, you can increase your exposure to sunlight, eat foods rich in vitamin D such as fatty fish, eggs, milk, cereals, or take supplements as prescribed by your doctor.
Supplementing vitamin D for the body is one of the habits that help keep the thyroid healthy.
Increase probiotics for the gut
The gut and thyroid are closely related, a healthy digestive system can support thyroid function. Probiotics, also known as beneficial bacteria, are important ingredients that help balance the intestinal microflora. They are found in fermented foods such as yogurt, kimchi, sauerkraut, etc. These beneficial bacteria help strengthen the immune system, improve digestion, and help the thyroid function more stably.
Reduce stress
Prolonged stress increases cortisol levels – a hormone that inhibits thyroid function. High cortisol levels can reduce the production of thyroid stimulating hormone (TSH), leading to problems such as hypothyroidism.
To reduce stress, you can practice exercises such as meditation, yoga, deep breathing or participate in relaxing activities such as reading, listening to music. Adequate sleep also helps the body regenerate energy and stabilize hormone levels, supporting thyroid health.
Eat less sugar and processed foods
Refined sugar and processed foods can disrupt thyroid hormone production, affect gut flora, and increase inflammation. Chronic inflammation can damage tissue, leading to conditions such as Hashimoto’s thyroiditis and Graves’ disease. To maintain a healthy thyroid, you should minimize the amount of sugar and processed foods in your daily diet.
You should limit sugar and processed foods to prevent thyroid disease.
Quit Smoking
Smoking is not only harmful to the lungs, but also has a direct impact on the thyroid gland. Cigarette smoke contains toxic compounds, including thiocyanate, which can interfere with the absorption of iodine (an essential component for the production of thyroid hormones).
Smokers are at risk of Graves’ disease – a form of hyperthyroidism, which can cause eye complications.
Get regular checkups
Regular checkups are an important step in detecting thyroid disease risks early. Early detection not only increases the chance of effective treatment but also prevents complications. Even with serious diseases such as thyroid cancer, early detection and timely treatment can bring positive results.
Exercise regularly
Regular exercise is one of the natural ways to maintain thyroid health. Exercise not only boosts your immune system, it also improves blood circulation, which helps keep your thyroid functioning properly.
Gentle exercises like walking, cycling, yoga, or strength training like swimming are all beneficial. Aim for at least 150 minutes of exercise each week to improve your overall health and keep your thyroid functioning properly.
Exercising 150 minutes a week is one of the effective ways to protect your thyroid.
By adopting these 7 habits to keep your thyroid healthy, you can keep your thyroid functioning efficiently. These habits will not only help your thyroid stay healthy, but will also give you a balanced body, full of energy, and resistance to potential diseases.
