10 thyroid-loving habits for the New Year
It’s the time of year where we review our past habits and decide on our new healthier habits. But what should you be doing if you are managing a thyroid condition?
I’ve come up with 10 thyroid-loving habits that you can work on in the New Year to feel happier, more energised and ready to face whatever 2022 throws your way.
Focus on wholefoods
When it comes to resolutions, many people focus on cutting out things - junk food, cigarettes, alcohol, social media… but the best step you can take for your thyroid when it comes to diet is about adding good foods in!
When I say wholefoods, I mean:
Fruit
Vegetables
Nuts
Seeds
Beans and legume
Gluten-free wholegrains such as quinoa and brown rice
Herbs & spices
Eggs
Fish and seafood
High-quality meats (ideally grassfed/organic/pasture-raised)
How you approach this depends on where you’re at right now. It could be making one smoothie per day or adding a salad to every dinner. Or it could be sneaking more wholefoods into your diet if you’re starting off with a reasonable balance of foods.
Want to go the extra mile? Start adding more local wholefoods - head to your local farmers market to suss out what is available at your nearby farms. This is not only more sustainable, but it also means your food is more nutritious as it’s been recently picked.
Find movement that feels good
I believe that physical activity is one of the most underrated healthy habits. People tend to associate it with weight loss and preventing weight gain, but there are so many reasons to move consistently. For example, regular movement can reduce inflammation, support gut health, reduce stress and even relieve pain!
But what I don’t believe in is exercising in a way that doesn’t light you up or make you feel good. There are so many ways you can move your body - and that means there is a way out there that is a fit for you!
Instead of going to the gym for 3 weeks and then giving up (like you do EVERY year), consider:
Dancing
Swimming
Hiking
Rock climbing
Yoga
Martial arts
Callisthenics
At-home workouts
These are just a few options! Think about how you like to move - do you love an adrenalin rush, or do you prefer it to be calm and relaxing?
Make stress management a priority
None of us have made it through the last 2 years without a decent helping of additional stress. So it is more essential than ever to make stress management a top priority - particularly if you have a thyroid condition.
High levels of stress, particularly long-term, can impair your thyroid function and conversion. It can also be a huge trigger for autoimmunity flares if you have Hashimoto’s or Graves’.
Need some tips on handling stress? I have 10 for you right here.
Invest in a water filter
Water is critical for every single system of the human body. Many people will make a resolution to drink more water as a healthy habit in the New Year.
But unfortunately, a lot of the water we consume these days has compounds that can be problematic for the thyroid. That’s why a great water filter can make a huge difference to your thyroid health.
I personally use and recommend Zazen Alkaline Water Systems.
Zazen is designed to filter out chlorine, fluoride, heavy metals, bacteria and other lurking nasties while retaining beneficial minerals our bodies need to thrive.
Want to learn more about this system, or purchase one for yourself? Head to the shop page here.
Optimise your sleep routine
No matter who you are, a good night of sleep is non-negotiable for long-term health! This is particularly relevant for supporting your thyroid.
Everyone is a little different in terms of length of sleep, but the basics you want to cover are:
Sleeping 7-9hrs
Falling asleep within 30 min of going to bed
Rarely waking during the night
Waking up feeling refreshed and ready for the day
Struggle to sleep well? I have some tips here on how to improve your sleep.
Switch to natural non-toxic products
Do you ever think about what is in the products you use on a daily basis? You might assume that they are safe to use - but up to 90% of ingredients in personal care products and cosmetics have not been tested for human safety.
Many of the compounds in these products can also affect your thyroid function. They are known as endocrine disruptors, and can impair the production and conversion of thyroid hormones (and other hormones too).
Every time you use up a product this year, replace it with a non-toxic, natural alternative. There are plenty of great options out there, no matter what you need to replace! A great resource to get you started is the shop over at Nourished Life.
Feel grateful
Did you know that gratitude isn’t just a pleasant emotion? It has some very real health benefits, including:
Improved sleep
Reduced fatigue
More confidence
Lower levels of inflammation
Lower stress levels
Increased levels of ‘happy’ neurotransmitters such as serotonin and dopamine
Many of these help to feed into a healthy system - and a healthy thyroid. You might like to write down what you’re grateful for, state it out loud, or spend a few minutes each morning and evening to think about what you’re grateful for.
Get your levels checked regularly
If you have a diagnosed thyroid condition, your doctor has likely told you it’s important to monitor your levels. But hands up who tends to slack off when it comes to regular blood tests?
Nobody loves getting blood tests. For some, it’s an inconvenience, and for others, it’s a tough ordeal to get through. But if you want to feel your best, you need to know what your thyroid is up to!
Monitoring your thyroid hormone levels and your antibody levels can also keep you motivated when you make changes to your diet and lifestyle.
Schedule time off (and stick to it!)
One of the best steps to support your thyroid? Take time off regularly. Time off - whether it’s a vacation or just a few days relaxing at home - gives your nervous system a chance to reset. You can catch up on sleep, your stress hormone levels drop, and you will feel refreshed.
Before you even start back for the year, schedule in at least 3-4 breaks. They don’t have to be huge chunks of time off to benefit you! If you notice a particular time of year always has you feeling run-down, make sure one of your breaks is 2-4 weeks before that time.
Seek support
If you’re still trying to get a handle on your thyroid health, it might be time to get some support.
Working with a qualified health practitioner who has experience with thyroid conditions can make a world of difference! They can help to narrow down which habits and changes will help your specific circumstances, and recommend the right tests and supplements for your needs & goals.
To get started, book your first appointment here.