Thyroid hormones have vital effects on the health of our bodies and can be heavily influenced by lifestyle conditions including stress, exercise, sleep and nutrition. These, combined with other natural medicine treatments for thyroid health, can provide people with significant ways to help themselves!
January is Thyroid Awareness Month so let's turn our attention to one of the most talked-about endocrine organs we have: the thyroid gland.
Stress has a profound impact on the body, influencing various systems, including thyroid hormone metabolism. Stressors, whether internal or external, challenge the body’s homeostasis. In response, the stress response is activated, involving the central nervous system and peripheral organs. This blog explores the intricate relationship between stress and thyroid hormone metabolism, including how nutrition, sleep, exercise, and alternative therapies play a role.
The Impact of Stress on Thyroid Hormones
When the body perceives stress, a cascade of hormonal changes occurs:
Cortisol Production: Increases significantly.
Thyroid Stimulating Hormone (TSH) Production: Decreases.
Thyroid Hormones: Levels of T3 decrease, while the problematic non-functioning byproduct of thyroid hormone metabolish, namely 'reverse T3' (rT3) increases.
These changes are thought to result from altered peripheral metabolism of thyroxine (T4) to T3 and rT3, driven by elevated cortisol levels. Regardless of the stressor, rT3 levels consistently rise, though the time required to return to normal hormone metabolism can vary. Stressors like intense exercise, insufficient sleep, and caloric restriction have been reported to increase rT3 at the expense of T3.
The Role of Nutrition
Nutrition plays a critical role in thyroid hormone metabolism. Both caloric intake and the type of nutrients consumed can influence thyroid function:
Caloric Restriction: Reduces T3 levels while increasing rT3. This effect is linked to changes in hepatic 5′-deiodinase activity but often reverses after three weeks of consistent dieting.
Macronutrient Content: Diet composition, along with factors like genetics, weight, and gender, affects thyroid metabolism.
Fasting: Elevates cortisol, leading to increased rT3 and decreased T3 levels.
Certain foods, such as cruciferous vegetables, may also affect thyroid function. For example:
Raw vs. Cooked Cruciferous Vegetables: Raw vegetables may interfere with thyroid hormone synthesis due to glucosinolate compounds, while cooking deactivates the enzyme myrosinase, reducing these effects.
Bok Choy: Chronic ingestion of large amounts has been linked to hypothyroidism in some cases.
Sleep Deprivation and Exercise
Short-term sleep deprivation influences thyroid hormones, increasing T4, T3, and rT3 levels. Long-term effects are less understood and warrant further investigation.
Exercise—particularly intense exercise—also modulates thyroid hormone metabolism. The effects depend on the individual’s conditioning:
Intense Exercise: Linked to increased rT3 and decreased T3 levels, possibly due to elevated cortisol.
Energy Balance: Exercise-related energy expenditure exceeding caloric intake may exacerbate these effects, suggesting the importance of adequate calorie consumption to maintain thyroid health.
Complementary and Alternative Therapies for Thyroid Disorders
Conventional treatments for thyroid disorders, such as Hashimoto’s disease and Graves’ disease, often involve medications or surgery. However, many individuals turn to complementary and alternative therapies for support, including:
Rosmarinic Acid: Found in rosemary, lemon balm, and bugleweed, it may prevent TSH receptor activity and modulate immune responses.
Blue Flag (Iris versicolor): Traditionally used for its anti-inflammatory and adaptogenic properties, it is believed to help manage thyroid enlargement and autoimmune conditions.
Guggul (Commiphora mukul): An Ayurvedic remedy shown to stimulate thyroid function and enhance the conversion of T4 to T3.
Selenium: Essential for thyroid function, selenium supplementation has been shown to reduce thyroid antibody levels and support overall thyroid health.
Vitamin D3: Associated with improved immune regulation, vitamin D deficiency is common in autoimmune thyroid conditions. Supplementation may help modulate immune responses and support thyroid health.
Iodine: Crucial for thyroid hormone synthesis, iodine supplementation can reduce thyroid volume and improve function in iodine-deficient populations. However, excessive iodine intake must be avoided to prevent adverse effects.
Balancing Thyroid Hormone Metabolism
Maintaining thyroid health requires a holistic approach:
Nutrition: A balanced diet with sufficient calories and nutrients, avoiding excessive raw cruciferous vegetables.
Sleep: Prioritizing adequate sleep to regulate thyroid function.
Exercise: Ensuring energy intake matches energy expenditure to prevent disruptions in thyroid hormone metabolism.
Supplementation: Using supplements like selenium, iodine, and vitamin D3 under professional guidance.
While stress can significantly alter thyroid hormone metabolism, understanding these mechanisms and adopting supportive strategies can help mitigate its effects. Future research will continue to uncover the complex interactions between stress, nutrition, and thyroid health, providing more insights for prevention and treatment.
By focusing on these interconnected factors, individuals can better support their thyroid health and overall well-being.
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References
1. Friedman, Michaël. (2013). Thyroid Autoimmune Disease. Journal of Restorative Medicine. 2.
70-81. 10.14200/jrm.2013.2.0112.
Hu, Y., Feng, W., Chen, H., Shi, H., Jiang, L., Zheng, X., Liu, X., Zhang, W., Ge, Y., Liu, Y., & Cui, D. (2021). Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto's thyroiditis: A prospective randomized-controlled trial. Clinical and translational science, 14(4), 1390–1402. https://doi.org/10.1111/cts.12993. https://pubmed.ncbi.nlm.nih.gov/33650299/
Tian, L., Lu, C., & Teng, W. (2024). Association between physical activity and thyroid function in American adults: a survey from the NHANES database. BMC public health, 24(1), 1277. https://doi.org/10.1186/s12889-024-18768-4. https://pubmed.ncbi.nlm.nih.gov/38730302/
The content and any recommendations in this article are for informational purposes only. They are not intended to replace the advice of the reader's own licensed healthcare professional or physician and are not intended to be taken as direct diagnostic or treatment directives. Any treatments described in this article may have known and unknown side effects and/or health hazards. Each reader is solely responsible for his or her own healthcare choices and decisions. The author advises the reader to discuss these ideas with a licensed naturopathic physician.
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