06 February 2024 , 13:31
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Problems with your thyroid can often go unnoticed for quite a while, as the 'invisible illness' offers up few visual clues.
The thyroid is a small butterfly-shaped gland in the neck, that sits just in front of the windpipe (trachea). From there it emits hormones that regulate key functions, such as metabolism.
In 2022, former Oasis frontman Liam Gallagher revealed his struggle with arthritis as a result of a longstanding thyroid problem called Hashimoto's disease. This is a very common autoimmune condition of the thyroid gland, where the body's immune system starts attacking it. If left untreated, it can cause the vocal cords to swell, leading to a hoarse voice.
Other celebrities have been just as open about their struggles with the disease, with talk show host Oprah Winfrey and singer Kelly Clarkson both affected by it. The American stars also have hyperthyroidism - when the thyroid gland makes too much thyroid hormone.
With many of us not knowing a lot about thyroid health, Jodie Relf, registered dietician and spokesperson for MyOva, has answered some of the most-asked questions about it:
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Signs of a thyroid problem
What is a thyroid and what is its function?
The thyroid gland is a small butterfly shaped gland that is situated at the front of your neck, just in front of your windpipe and below your Adam’s apple. It forms a vital part of the endocrine system (a network of glands which are responsible for producing hormones that control metabolism, sexual development, and growth).
The main role of the thyroid gland is control of the metabolism, the rate at which your body turns food in to energy, and therefore influences weight management and appetite regulation.
What are the symptoms of an overactive or underactive thyroid?
The symptoms of both hyper and hypothyroidism can be similar to those of other conditions making it difficult to diagnose. The best thing you can do is to write down a list of the symptoms you are experiencing and work with your GP to figure out what is going on.
An overactive thyroid (hyperthyroidism) will result in symptoms such as:
Nervousness, anxiety and irritability
Weight loss despite having a good appetite.
Difficulty sleeping
Persistent fatigue
Sensitivity to heat
Increased heart rate (may experience palpitations)
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Breathlessness
Experience loose bowels
Often feeling too warm
Frequent hunger despite eating well
Swelling of the neck (this is indicative of a goitre)
Changes to the menstrual cycle; Amenorrhea (absent periods) or longer/shorter cycles
Infertility
The symptoms of an underactive thyroid (hypothyroidism) vary depending on the severity of the hormone deficiency and symptoms may develop slowly over time. The symptoms include:
Fatigue
Weight gain
Experiencing cold hands and feet
Slow movement and speech
Slow Achilles reflex
Depression
Dry skin and hair
Muscle aches
Elevated cholesterol levels
What can I do to support thyroid health?
To nurture thyroid health, a well-rounded lifestyle, and dietary choices play pivotal roles. Whether maintaining a healthy thyroid or addressing an under or overactive thyroid, consider the following:
Balanced Diet: Prioritise a diverse diet rich in fruits, vegetables, proteins, fiber, and healthy fats. A variety of nutrients supports overall health, including thyroid function.
Multivitamins: In our hectic lives, achieving a perfectly balanced diet can be challenging. Considering a daily multivitamin can fill potential nutritional gaps. However, it's crucial to understand that supplements don't substitute for a well-balanced diet.
Vitamin D: Maintain adequate Vitamin D levels, as there's a link between Vitamin D deficiency and thyroid function. During autumn and winter when sunlight is scarce, a daily vitamin D supplement (10mcg) can be beneficial. Those with darker skin tones may need a supplement year-round.
Iodine Intake: Ensure sufficient iodine intake, crucial for thyroid health. Prolonged low iodine levels can strain the thyroid and lead to a goitre. It's especially vital during pregnancy to support the baby's brain development.
When should you see a doctor or nutritionist about your thyroid?
If you are experiencing any of the symptoms listed above, then you should absolutely discuss your concerns with a GP. They will assess your symptoms and work towards a diagnosis, once diagnosed it could be very beneficial to work with a registered dietitian to help manage your condition alongside medication (where required).
What to eat if you have an overactive or underactive thyroid - and what the avoid
There are certain foods that you need to be aware of, especially if you are using thyroid hormone replacement medication.
Brassicas/goitrogenic foods: These foods, when consumed in large quantities can act like an anti-thyroid drug, negatively impacting the functioning of the thyroid by preventing the thyroid from using iodine. You can still include these foods in your diet but not in large quantities and cooking them helps reduce their impact on the thyroid. They include: Brussels sprouts, cabbage, turnips, kale, cauliflower and sweetcorn
Soya: The evidence is mixed, but some research has shown that soya interferes with the absorption of levothyroxine. It’s recommended that you leave a 4-hour gap between taking your medication and consuming soya.
Fibre: Too much fibre can affect the absorption of levothyroxine, leave a gap between consuming fibrous foods and your medication. Fibre is an important part of a healthy diet and digestive system so please don’t avoid it.
Kelp: This is naturally high in iodine, and although iodine is needed to make thyroxine consuming it in large quantities can have a negative impact on the thyroid even if you have an underactive thyroid.
Foods containing selenium: Selenium is a crucial component in the production of thyroid hormones. This can be found in brazil nuts, eggs, legumes, tuna fish and sardines. You should be able to obtain adequate amounts by including these foods in your diet.
Foods containing zinc: Zinc is a mineral which plays a role in the synthesis of thyroid hormones. This is found in beef, chicken, shellfish and legumes.
Are supplements helpful?
Consuming a healthy balanced diet that has lots of variety should provide adequate amounts of the vitamins and minerals needed to maintain a healthy thyroid.
If you are vegan/vegetarian you may want to consider taking a multi-vitamin as the foods that are naturally good sources of iodine, zinc and selenium tend to be animal/fish sources and therefore not included in your diet. A supplement could help avoid developing deficiencies in these key nutrients.
Anyone who does not eat fish and/or dairy products could be at risk of developing an iodine deficiency. There are very few plant-based sources of iodine, therefore vegetarians and vegans are at an increased risk of developing a deficiency and may benefit from taking a supplement that contains iodine. If you are concerned, then I would recommend working with a registered dietitian who will be able to assess your risk and advise how you could improve your iodine intake.
Lifestyle factors that could help your thyroid health
Sleep, stress management and exercise are all important components of healthy thyroid function and should therefore not be forgotten.
Stress management: It’s important to adopt stress management techniques as chronic stress can negatively impact thyroid function.
Exercise: Regular exercise promotes overall health and encourages a health metabolism. If you are exercising at higher intensities, ensure you are allowing enough time between workouts to rest and recover to avoid this negatively impacting your thyroid health.