Having an underactive thyroid (hypothyroidism) can feel overwhelming at times, especially if you’re navigating it alongside early menopause or menopause. Did you know that hypothyroidism is more common during these stages of life? If you suspect your thyroid might be contributing to your symptoms, it’s important to check with your GP and ensure your blood tests are thorough and up-to-date.
This blog is here to empower women to take control of their thyroid health. From optimising your medication routine to improving thyroid function through diet, lifestyle, and supplements, I’ll be sharing practical tips to help you feel your best.
Tips for Maintaining Good Thyroid Health
1. Medication Timing Matters
If you’re on thyroid medication like levothyroxine, are you taking it at the right time? For maximum absorption, take your medication:
- First thing in the morning, on an empty stomach.
- Wait 30 minutes to an hour before eating or drinking caffeine.
Avoid taking other supplements—especially iron, calcium, or anything containing soya—within 4 hours of your medication, as these can interfere with its absorption.
One thing that really helps me is preparing the night before. I leave my tablets on my bedside table with a glass of water, so they’re ready for me to take first thing in the morning. This small habit ensures I never forget!
2. Understand Your Blood Results
Knowing your thyroid blood test results is key to managing your health. Speak with your GP to ensure you fully understand what your results mean and if any adjustments are needed to your care plan.
- TSH (Thyroid Stimulating Hormone): Check with your GP if your levels are optimal for your treatment plan.
- Free T4 and Free T3: These hormones are essential for energy and metabolism, so ensure your GP monitors them alongside TSH.
My Experience: At a recent check-up, my GP noted that although my results technically fell within the normal range, they weren’t ideal given I was already on medication for an underactive thyroid. I had been feeling constantly exhausted and struggling to function through the day. After discussing this, we realised my medication dose was quite low. A small adjustment was made, and within a few months, my energy levels improved dramatically. It reminded me how important it is to speak up if you’re not feeling right—even when your test results appear “fine.”
3. Focus on Food for Thyroid Health
A well-rounded diet can help support thyroid function. Here’s how I incorporate these key nutrients into my meals:
- Iodine: Found in seafood like seaweed, cod, and salmon. I love making a fish curry or baking salmon for an easy, iodine-rich dinner.
- Selenium: Sunflower seeds are my go-to—I sprinkle them on my baked oats in the morning.
- Zinc: Found in pumpkin seeds, chickpeas, and lentils. My favourite is a comforting red lentil dhal.
- Fermented Foods: For gut health, I often add sauerkraut to the side of my salads—it’s quick and adds a tangy flavour.
What you eat plays a huge role in supporting your thyroid and overall hormone health. While adding nutrient-rich foods is essential, knowing which foods to limit or avoid can be just as important. Some ingredients can interfere with thyroid function, disrupt hormones, or cause inflammation. To learn more about what to look out for, check out my post on Foods to Avoid for Optimal Hormone Health.
4. Avoid These When Managing Thyroid Health
To ensure your thyroid medication works effectively and your thyroid remains supported, try to avoid:
- Soya products: They can interfere with medication absorption. If consuming, wait at least 4 hours after taking levothyroxine.
- Calcium supplements: Like soya, calcium binds to the medication and reduces its effectiveness.
- Iron supplements: Take these at least 4 hours away from your thyroid medication.
5. Incorporate Exercise for Energy and Balance
Exercise can support your thyroid health and improve energy levels. Here’s how I include it in my routine:
- Walking: I aim to go on a walk most days. It helps with fitness but also boosts my mood. Working from home, I find it essential to get outside and enjoy some fresh air.
- Stretching/Yoga: I start most mornings with a 5 to 10-minute stretch or yoga routine. It helps wake up my body and sets a positive tone for the day.
- Strength Training: This is my current focus when I’m in the gym. Since early menopause puts me at a higher risk of osteoporosis, I want to strengthen my bones as well as combat muscle weakness. I aim to hit the gym three times a week.
6. Supplement Smartly
I take vitamin D and magnesium daily, as these are crucial for thyroid and overall health. I think it’s so important to research supplements carefully—many contain unnecessary ingredients, fillers, or bulking agents. My go-to brand is Seeking Health, which I trust for its high-quality, clean formulations. If you’re in the UK, you can purchase them through Natures Fix. The founder of Seeking Health, Dr Ben Lynch, also wrote a fantastic book called Dirty Genes. If you’re interested in learning more about epigenetics and the steps we can take to improve our health at a deeper level, I highly recommend giving it a read.
Additional Resources
The British Thyroid Association is an excellent source of reliable information and guidance for anyone managing thyroid health. Visit their website to access articles, advice, and up-to-date research.
Closing Thoughts
Taking control of your thyroid health starts with small, consistent steps. Whether it’s adjusting the timing of your medication, making simple dietary changes, or prioritising movement, each effort adds up to a more balanced and energised life. If you’re interested in the recipes mentioned in this post, keep an eye out—they’ll be shared soon to support your journey with easy, thyroid-friendly meal ideas.
Leave a Reply