How to support your thyroid during perimenopause
Have you noticed your thyroid is out of balance since entering perimenopause? Many women struggle to keep their thyroid optimal during this time. But there are ways that you can naturally support your thyroid function - whether you have a diagnosed thyroid condition, or you simply wish to protect your thyroid.
Here are my simple steps to nourish and nurture your thyroid during perimenopause.
Increase your veg intake
One of the easiest ways to support your thyroid AND your hormones during perimenopause? Eat more veggies!
Vegetables boast:
Fibre for gut health support & clearing excess hormones
Vitamins and minerals to power your thyroid gland
Anti-inflammatory and antioxidant compounds that protect the thyroid
Now of course, there are some caveats to this. If you’re sensitive to nightshades, it’s best to avoid them to keep inflammation down. And if you tend towards an underactive thyroid, you want to make sure you cook any goitrogen-rich veg to reduce their effects.
But as a rule of thumb, the more variety and colour in your veggie intake, the greater the thyroid protection and support.
Ditch the gluten
This is for those with an autoimmune thyroid condition (or any autoimmune condition!) In those with Graves’ and Hashimoto’s, gluten can trigger inflammation and exacerbate your symptoms thanks to molecular mimicry.
However, even those without autoimmunity may experience an increased ‘leaky gut’ when consuming gluten. So in many cases, I recommend trialling 6-8 weeks without gluten.
Check your food labels for gluten-containing ingredients such as:
Wheat
Barley
Brewer’s yeast
Malt
Rye
Triticale
Give your gut some TLC
We are only just beginning to uncover how critical gut health is for your overall health. But what we do know is that the gut directly affects your thyroid function via mechanisms such as inflammation, nutrient levels and immune function.
Unfortunately, digestive issues tend to show up frequently in women going through perimenopause. The hormonal shifts and reduced tolerance to stressors mean that your digestive system doesn’t function as well as it could.
And if that wasn’t enough reason? A healthy gut can also lead to fewer perimenopause symptoms. Your digestive tract is responsible for detoxifying and eliminating excess hormones, which helps to restore balance. Plus a healthy gut also means lower inflammation levels throughout the body. So it all adds up to gut health = happy, healthy body!
Need some ideas for how to take care of your thyroid via the gut? Here are my top tips.
Add some movement
We know there are dozens of reasons to incorporate physical activity as a daily habit - it gives your metabolism a kickstart, boosts your mood and is even handy for increasing libido (one thing that falls off for many women during perimenopause!)
But movement can also have a direct impact on your thyroid health. For example, research has found that thyroid patients who add exercise alongside their thyroxine replacement saw greater improvements in serum T3 and T4 levels.
However, during perimenopause, we don’t want to be doing daily Crossfit or HIIT sessions. It’s important to include some gentle and moderate exercise. But for many, high-intensity exercise can cause more issues, thanks to low progesterone levels decreasing the body’s tolerance for stress.
Looking for more reasons to get moving on a regular basis? Give this a read.
Include fresh air and sunshine
Don’t underestimate the power of nature - for both your mental and physical health.
We know that sunshine is the best source of vitamin D, which is critical for immune function. Low vitamin D is involved in both autoimmune thyroid disease and thyroid cancer - so you want to make sure you have healthy levels if you want to protect your thyroid. Some early studies even suggest that vitamin D plays a role in hypothyroidism - even when there is no Hashimoto’s present.
But sunshine is also essential for supporting the production of brain chemicals and regulating our sleep-wake cycle. So getting outside is a simple way to support your thyroid as well as your general sense of wellbeing (as they are all connected!)
Create a sleep routine
There are countless reasons why a good night of sleep is essential for thyroid health. Sleep is critical for supporting immunity, reducing inflammation, calming the nervous system and more.
Unfortunately, perimenopause tends to wreak havoc on sleep. Some will experience full-blown insomnia, whereas others may struggle to get a deep sleep or wake up after a hot flash. As a result, your thyroid takes a hit and this has a further ripple effect on your hormonal fluctuations as well.
The solution? Set up a solid sleep time routine with good sleep hygiene habits. If you’re not sure where to start, here are my top 10 sleep tips.
Manage your stress
Stress can lower progesterone (which is already dropping off thanks to the shifts of perimenopause) and interfere with your thyroid hormone balance.
During perimenopause, you also have reduced stress tolerance, so it takes less to make you feel overwhelmed and unable to cope!
That's why I recommend a daily practice of some kind to reduce your stress. Personally, I use and love meditation - but everyone is different, so find something that works for you! You may like to try Epsom salt baths a couple of times a week, go for a walk in nature, or simply practice deep breathing.
If you’re struggling to control your stress, you may also benefit from some extra nutrients or herbal adaptogens. For example, magnesium, vitamin C and B vitamins are all used up through the mechanisms of stress. Be sure to consult with a qualified practitioner to see if supplements are right for you.
ARE YOU FACING THYROID ISSUES DURING PERIMENOPAUSE?
You don’t have to navigate them alone - there is support available. Make sure you check out my programs specific to addressing thyroid conditions: