How you can optimise your thyroid hormones

The thyroid gland is located in the neck & produces the hormones Calcitonin & two types of thyroxine; T3 and T4. Calcitonin ensures calcium is placed in the bones thereby preventing osteoporosis. Thyroxine controls basal metabolic rate (BMR). BMR is the energy output of the body at rest or another way of putting it is, how fast you burn fuel to generate energy (& therefore heat). T4 Thyroxine is the more abundant of the two, but T3 or Triiodothyronine is by far the more potent type of thyroxine.

Thyroxine is made from the amino acid tyrosine and the mineral iodine. Some T4 is then converted to T3 but requires zinc and selenium to do this. If you are on prescription thyroxine this is the T4 type so you need to make sure you have adequate zinc and selenium to convert some T4 over to T3. If you are taking whole thyroid from the doctor, this contains both T3 and T4. However, you still need zinc and selenium for many other reasons. The thyroid gland can become overactive or underactive If the thyroid is overactive, generally a specialist needs to be involved. Most commonly today we see people with an underactive thyroid. Because the thyroid gland controls metabolism, an underactive thyroid will cause symptoms such as, fatigue, low mood, weight gain or an inability to lose weight, thinning hair, elevated cholesterol and feeling more cold. Commonly a blood test measures TSH (thyroid stimulating hormone) to asses thyroid function. This is a hormone from a gland in the brain which stimulates the thyroid gland to produce thyroxine. If the thyroid gland is underactive then TSH rises to compensate. Optimum thyroid function yields a TSH of 2.0 or less.The normal reference range is higher, but we are usually aiming for around 1-2.

Many people we treat lack sufficient dietary intake of iodine but it is very interesting to note that the ocean contains all the nutrients in abundance that are hard to find in our soil. Iodine, zinc and selenium are rich in our shellfish which is why they are commonly mentioned food sources in our newsletters. Oysters are particularly high in zinc, but pipis, tuatuas and cockles are all great choices. Japanese food provides an abundance of iodine due to the seaweed content. Miso soup with seaweed, sushi and seaweed salads are good choices for boosting iodine as iodized salt is not sufficient. Apart from oysters, pumpkin seeds and meat have zinc but all are a distant second to oysters. Two brazil nuts daily will supply adequate selenium, but again we do suggest choosing local and going for the shellfish. Lugols iodine 4% is an inexpensive and easy to take iodine supplement, but sometimes we prescribe full strength iodine to help restore normal thyroid function. Sometimes the body makes antibodies to thyroid hormone and there can be many reasons for this. Infrequently there is an association between coeliac disease and thyroid antibodies and these people experience improved thyroid function on a gluten free diet. 

Food for your thyroid

Sea vegetables (seaweeds) are very rich in iodine. This is a mineral that is essential for thyroid function. All the sea vegetables mentioned below can be purchased at health food shops & some supermarkets

Kelp - this comes in powder, flakes & granules. It can be sprinkled in soups (see below), Stirfry, casseroles & can be used as a seasoning with or in place of salt. If you like savoury popcorn you can sprinkle a mix of salt, kelp & brewers yeast. This tastes better than you might imagine.

Wakame - This is a sea vegetable that is in Miso soup (see recipe below)

Karengo fronds - This is from New Zealand & is a delicious mild tasting sea vegetable. Sprinkle this in sandwiches, Stirfry, salads, on roast vegetables etc.

Nori - This is the sea vegetable that goes around sushi. 

Arame - This is a Japanese sea vegetable that needs to be soaked in boiling water for five minutes and then rinsed. It can then be added to soups, salads & Stirfry. 

Miso soup - Sauté 1 onion, 3 cloves of garlic and plenty of fresh grated ginger in olive oil till golden. Add 4 cups of water, a generous splash of Tamari and simmer for a few minutes. Meanwhile soak a couple of pieces of wakame in boiled water. When this is soft, chop and add to the soup along with chopped carrots. When the vegetables are cooked mix 2 large tablespoons – ½ cup (taste dependant) of Miso with some of the broth and add to the soup. Simmer (don’t boil) for a couple of minutes and serve with toasted sesame seeds and chopped spring onions. If you wish you can add some cubed tofu. 

Spinach salad - Clean fresh spinach, add dry roasted sunflower seeds and sesame seeds (toast in a pan until brown and fragrant), grated raw beet &/or carrot & chopped watercress. Drizzle with olive oil & balsamic vinegar. Sprinkle with Karengo or crush a sheet of Nori & sprinkle over the salad.

Warm salad - Arame can be tossed with steamed kale, chopped steamed carrot, toasted sesame oil & rice wine vinegar for an Asian tasting salad. Kale is a hardy winter vegetable that can be purchased in a health food shop. Kale needs to be boiled separately for five minutes before mixing with other vegetables. You can also add 1 tablespoon of Karengo fronds or 1 teaspoon of kelp powder to vegetable soup.