The thyroid gland, superfood and how diet can affect it

Unfortunately, more and more people are affected by thyroid problems. What may be less known is that there is a lot you can do in everyday life to support the body generally – both in terms of diet and lifestyle.

Here are 7 tips about diet, superfood and thyroid-related issues that many find help them feel more balanced (including the co-founder of Superfood & Berries):

7 everyday habits that can support the body

1. Let greens dominate the plate
Try to let vegetables make up about 50–70% of your plate. They provide a lot of fiber, vitamins and minerals and contribute to a more nutritious and colorful diet.

2. Drink smoothies made from superfood, fruit and vegetables
Smoothies and juices are an easy way to get more nutrients into your daily routine. Superfood blends can make it easier to use ingredients that otherwise rarely appear in the kitchen.

3. Eat as clean food as possible
Choose foods with few additives and preferably organic ingredients where possible. Focus on natural foods like vegetables, fruit, legumes, whole grains, nuts, seeds, fish and good protein sources.

4. Lower stress levels where you can
Practice deep breathing morning and evening, meditate, do gentle yoga or take a walk without your phone. Stress affects the entire hormonal system, so recovery is at least as important as what we put on the plate.

5. Sleep at least 7 hours per night
During sleep the body has a chance to recover. For many, 7–8 hours of sleep per night is a good guideline to feel more stable in energy.

6. Reduce things that can burden the body
Some people find they feel better by cutting down on, for example:

• refined sugar
• a lot of coffee and caffeine
• alcohol
• large amounts of white flour and other highly processed products

How much works is individual, but it can be valuable to test for periods and check how you feel.

7. Choose more natural skincare
What you rub on your skin is also absorbed to some extent. Many choose deodorant and skincare with fewer additives, for example coconut oil or almond oil, to reduce unnecessary chemical exposure.

Diet and the thyroid

The thyroid needs several different nutrients to function normally. Two of the more noted ones are iodine and selenium.

• Iodine is needed for the body to be able to produce thyroid hormones.
• Selenium is part of enzymes that are important for the thyroid's normal function and the body's antioxidant defenses.

A varied diet is the foundation. Examples of foods that naturally contain iodine and selenium:

• fish and shellfish
• eggs
• dairy products
• nuts (e.g. Brazil nuts), seeds
• whole grain products

With hypothyroidism (when the thyroid runs at a lower pace)

With hypothyroidism the thyroid produces too little hormone, which can make the body's processes slow down. Many experience, for example, fatigue, feeling cold and weight gain.

A balanced diet that contains natural sources of iodine and selenium can help give the body what it needs to function normally. That means, for example:

• eat fish and shellfish regularly
• include eggs, nuts, seeds and whole grains
• let fruit, vegetables and berries be a natural part of the day

However, that does not mean more is always better. Very high doses of iodine or selenium via supplements are rarely necessary without individual guidance.

With hyperthyroidism (when the thyroid runs at high speed)

With hyperthyroidism the thyroid produces too much hormone. Then the body's processes run faster than normal, and one can experience, among other things, palpitations, anxiety, weight loss and sweating.

Here the focus is more on balance than extreme amounts of any single nutrient. Instead of completely avoiding iodine- or selenium-rich foods, it is usually wise to:

• avoid taking on your ownhigh doses of iodine or selenium supplements
• eat a varied, satisfying diet with plenty of vegetables, legumes, whole grains, nuts and seeds
• choose protein sources like fish, eggs, legumes and lean animal proteins

Many with hyperthyroidism feel better eating foods that give steady blood sugar and help keep weight more stable.

Maria's story – when diet and lifestyle take a larger place

Maria, who lives with hypothyroidism, noticed after several years that she needed to find ways to better support her body in everyday life. She began experimenting with superfood to make it easier to get more nutrient-rich ingredients into her diet.

She developed her own blend that later became the basis for the product Hormon Harmony at Superfood & Berries. The idea was to make a mix suitable for smoothies and breakfast – an easy way to add more of the ingredients she wanted to consume more often.

At the same time as she reviewed diet, sleep and stress management, her thyroid levels were monitored by healthcare and her medication dose was adjusted over time. For Maria it became a combination of:

• more focused diet
• more recovery
• continued medical follow-up

She describes it as a journey where several puzzle pieces together have made a difference. Her experience is personal and should not be seen as a guarantee of how someone else will feel.

Common signs of thyroid problems

There are many different symptoms of thyroid problems, and which are most noticeable can vary from person to person. Some common symptoms that may occur are:

• fatigue or lack of energy
• weight gain or unexplained weight loss
• sensitivity to cold or heat/sweating
• hair loss or hair becoming more brittle
• dry skin
• reduced stress tolerance
• irritability, anxiety or low mood
• changed bowel habits (e.g. increased bowel movements or constipation)
• increased heart rate or palpitations

The same symptoms can, however, also be due to other causes, so you cannot make a diagnosis based only on how you feel.

If you recognize several of the symptoms for a longer period it may be wise to bring it up with healthcare, for example via your health center or 1177.

Can both women and men get thyroid problems?

Yes, both women and men can develop thyroid problems. It is more common in women, but can occur at any age and in all genders. Heredity can also play a role.

Being attentive to changes in energy, weight, temperature sensitivity, mood and heart rhythm can be a way to more quickly notice if something is not quite right – and in that case seek help in time.

Source

1177 Vårdguiden – information about the thyroid, hypothyroidism and hyperthyroidism

Mayo Clinic – Hypothyroidism: symptoms and causes

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