The thyroid is a butterfly-shaped gland located in the front of your neck. It plays a crucial role in A LOT of processes in the body by producing thyroid hormones, you'd be mind-blown by all the functions the thyroid gland has. The two main hormones produced by the thyroid gland are thyroxine (T4) and triiodothyronine (T3). These hormones are involved in controlling metabolism, energy production, and the functioning of various organs, just to name a few.

To give you an idea, let's dive into a few functions of the Thyroid Gland:

Metabolism Regulation: Thyroid hormones influence the rate at which the body uses energy, affecting metabolism. They help regulate how quickly the body burns calories and uses nutrients.

Temperature Regulation: The thyroid plays a role in maintaining body temperature by influencing the body's sensitivity to other hormones that regulate heat production.

Heart Rate and Blood Pressure: Thyroid hormones affect the heart rate and blood pressure by influencing the sensitivity of blood vessels to other hormones.

Development and Growth: Thyroid hormones are crucial for the normal development and growth of tissues, especially in children, so not only is it important for burning fat, it's also important for building muscle! Crazy, right? I told you guys! Let's keep going.

Now, let's discuss natural ways to support thyroid health:

Iodine-Rich Foods: Iodine is essential for thyroid hormone production. Include iodine-rich foods in your diet, such as seaweed, fish, dairy products, and iodized salt. However, excessive iodine intake can also be harmful, so it's important to strike a balance. The recommended daily dose (RDA) would be no less than 75-100mg, and no more than 250mg.

Selenium: Selenium is a mineral that is important for the conversion of T4 to T3, the more active form of thyroid hormone. Brazil nuts, sunflower seeds, and fish are good sources of selenium. The RDA here is 55 mcg, with an upper limit of 400 mcg.

Zinc and Magnesium: Oh my, Magnesium here TOO? I know I know, magnesium is THAT important, but let's not overlook on Zinc, since they're both required to convert T4 into T3. the RDA of Magnesium is at least 300-400mg, and the upper limit hasn't been established. For Zinc, the RDA is 8-11 mg, with an upper limit of 40 mg.

Vitamin D: Improves Thyroid Stimulating Hormone (a.k.a. TSH) signaling. The RDA is 600 IU, with the upper limit being from 5000 to even 50,000 IU have been shown to be safe!

Omega-3 Fatty Acids: Fatty fish, flaxseeds, and chia seeds provide omega-3 fatty acids, which have anti-inflammatory effects and may help in thyroid health.

Manage Stress: Chronic stress can negatively impact thyroid function. Yes, you've heard this before, excess stress & cortisol can and WILL put a stop to not only your progress but shut down your body's function as well. Practices like meditation, deep breathing exercises, and yoga can help manage stress levels.

Adequate Sleep: Lack of sleep can disrupt thyroid function. Aim for 7-9 hours of quality sleep per night and STOP using your phone for over an hour in bed! (I was guilty of this too, oops).

Limit Goitrogenic Foods: Some foods, known as goitrogens, can interfere with thyroid function. These include cruciferous vegetables like broccoli, cauliflower, and cabbage. I'm not saying no more buffalo cauliflower, nor roasted/burned broccoli, I'm just saying to consume them in moderation, especially if you have an underactive thyroid.

Hope this helps!