Steps to Address Thyroid dysfunction/Iodine deficiency

The thyroid regulates metabolism, energy levels, and overall bodily function. When it’s not working properly, everything slows down—leaving you feeling fatigued, sluggish, and struggling with weight, digestion, and mood issues. Here are steps to support optimal thyroid function. 

1. Prioritise Circadian Rhythm & Sleep

• Morning Sunlight Exposure: Get at least 10-15 minutes of sunlight as soon as you wake (or at sunrise) to regulate your body's internal clock.
• Eat Breakfast within 30mins - 1 hour of waking to support resetting your body’s internal clock 
• Consistent Sleep Schedule: Aim for 7-9 hours of quality sleep by maintaining a regular bedtime and wake-up time.
• Create a relaxing evening routine & reduce blue-light: Use dim lights after sunset, engage in relaxing activities and avoid screens 1-2 hours before bed to support melatonin production. 

2. Reduce Stress & Support Nervous System Regulation

• Support your nervous system with breath work practice, gentle walks, sunlight and social connection.
• Support Liver Detoxification: Include detox baths, sauna sessions, and eating liver-supporting foods like beetroot and dandelion root tea.

3. Prioritise Eating “Targeted” Nutrient-Dense foods

• Include meat stock (to heal the gut lining & reduce inflammation),
• Eat Liver-Supporting foods: Include beetroot, artichokes, lemons, grapefuit, onions, garlic and bitter greens (rocket, radicchio, endives, bitter greens) to enhance liver detoxification which supports thyroid function.
• Eggs: provide essential nutrients, including choline, which supports liver function and bile production for optimal absorption of nutrients that support thyroid function.
• Eat Fermented Foods: Probiotic-rich sauerkraut or kim-chi with meals to support optimising digestion of nutrient. 
• Organ Meats: Nutrient-dense organ meats like liver supply vital vitamins and minerals that support the thyroid.
• Iodine: include iodine rich foods like seaweed.
• Stay Hydrated: Drink filtered water and consider adding electrolytes to assist with cellular hydration and detoxification.

4. Remove Toxins from Your Environment

• Reduce exposure to processed foods, vegetable oils, and refined sugars
• Filter water to remove heavy metals, chlorine, and fluoride
• Choose non-toxic personal care and cleaning products
• Limit exposure to plastics, EMFs, and synthetic fragrances

 5. Incorporate Gentle Detox Strategies into your day-day life

• Detox baths with Epsom salt baths, Saunas, dry brushing, coffee enemas, and castor oil packs all aid toxin elimination. Find what suits you.

 6. Incorporate Strategic Movement

• Walk daily for mitochondrial and metabolic health. Strength train to boost metabolism and hormone balance. 
• Avoid excessive HIIT, which may stress the thyroid.

7. Address other factors (best with a practitioner)

• Check for nutrient deficiencies like magnesium, iodine, zinc and B vitamins.
• Evaluate thyroid function properly with a practitioner - your GP will likely not to thorough testing to identify an issue.
• Include supplements that support the thyroid - selenium, tyrosine, zinc, cod liver oil, iodine - these are best prescribed by a practitioner as certain supplements are used in certain situations.