The thyroid gland, superfood and how diet can affect it

Did you know that more and more people are unfortunately affected by thyroid problems?

What may be less well known is that there is a lot you can do in everyday life to support the body in general – both when it comes to diet and lifestyle.

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

7 everyday habits that can support the body

1. Let greens dominate your plate
Try to make vegetables account for about 50–70% of your plate. It provides plenty of fiber, vitamins and minerals and contributes to a more nutrient-rich and colorful diet.

2. Drink smoothies with superfoods, fruit and vegetables
Smoothies and juices are an easy way to get more nutrients into everyday life. Superfood blends can make it easier to use ingredients that otherwise rarely appear in the kitchen.

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

4. Lower stress levels where you can
Take deep breaths in the 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 our plates.

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

6. Reduce things that can burden the body
Some people feel better by reducing things like:

• 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 worthwhile to test for periods and see how you feel.

7. Choose more natural skincare
What you apply to the skin is also absorbed to some extent. Many people choose deodorant and skincare with fewer additives, such as 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 well-known are iodine and selenium.

• Iodine is needed for the body 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

In hypothyroidism (when the thyroid is working more slowly)

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

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

• eating fish and shellfish regularly
• including eggs, nuts, seeds and whole grains
• making fruit, vegetables and berries a natural part of the day

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

In hyperthyroidism (when the thyroid is working too fast)

In hyperthyroidism, the thyroid produces too much hormone. Then the body's processes speed up more than normal, and you may, among other things, experience palpitations, anxiety, weight loss and sweating.

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

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

Many people with hyperthyroidism do well with foods that keep blood sugar steady and help maintain a more stable weight.

Maria's story – when diet and lifestyle take a bigger role

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

She created her own blend, which later became the basis for the product Hormon Harmony at Superfood & Berries. The idea was to create a mix that worked in 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 her diet, sleep and stress management, her thyroid levels were monitored in healthcare and her medication dose was adjusted over time. For Maria, it became a combination of:

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

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

Common signs of thyroid problems

There are many different symptoms of thyroid problems, and which ones 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 tolerance to stress
• irritability, anxiety or low mood
• changes in bowel habits (e.g. increased bowel movements or constipation)
• increased heart rate or palpitations

However, the same symptoms can also be caused by other things, so a diagnosis cannot be made based on how you feel alone.

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

Can both women and men get thyroid problems?

Yes, both women and men can be affected by thyroid problems. It is more common in women, but can occur at all ages 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 notice more quickly if something is not quite right – and if so, seek help in time.

Source

1177 Vårdguiden – information about the thyroid, hypothyroidism and hyperthyroidism

Mayo Clinic – Hypothyroidism: symptoms and causes

---