Hypothyroidism, Foods That Boost Thyroid Health

Hypothyroidism, Foods That Boost Thyroid Health.

As women enter menopause, they often face a range of symptoms that can feel overwhelming such as fatigue, weight gain, brain fog, mood swings, and more. 

Many of these symptoms can be tied to an underlying issue with thyroid function, especially when combined with the hormonal fluctuations of menopause. 

Hypothyroidism, or an underactive thyroid, is a common but often overlooked culprit that can worsen menopause symptoms, leaving many women feeling stuck and frustrated.

However, here’s the good news: 

You have the power to take control of your thyroid health and, in turn, your menopause health. 

A holistic, natural approach can support your thyroid to function optimally, reduce symptoms, and help you feel vibrant and energised again. 

By understanding how your body works, specifically the crucial role your liver plays in thyroid hormone conversion and focusing on nourishing foods and lifestyle practices, you can empower yourself to thrive during this life stage.

In this post, I’ll guide you through the connection between hypothyroidism and menopause, explain how medications alone don’t support your body’s natural processes, and provide you with practical steps to nourish and support your thyroid health. 

It’s time to take responsibility for your health and move towards a more balanced, thriving version of yourself, without relying on quick fixes or prescriptions. Let’s dive in.

What is Hypothyroidism and Its Impact on Menopause Symptoms?

Hypothyroidism occurs when your thyroid gland either doesn’t produce enough thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3), or when the body struggles to properly convert T4 into the more active T3 form.

Both T4 and T3 are critical for regulating metabolism, energy, and overall body function. 

In some cases, the thyroid may produce enough T4, but if the body isn’t converting it into T3 effectively, the symptoms of hypothyroidism can still manifest.

The thyroid is often referred to as the “master gland” because it influences nearly every cell in the body. 

When it isn’t functioning optimally, your body can experience a range of symptoms, many of which overlap with common menopause challenges.

For women in menopause (this includes, pre-menopause, peri-menopause and post-menopause at any age), the symptoms of hypothyroidism can exacerbate the already complex hormonal shifts happening during this time. 

Here’s how hypothyroidism and menopause symptoms often intertwine:

• Fatigue: A sluggish thyroid can make you feel tired and drained, even after a full night’s sleep. During menopause, sleep disruptions and hot flashes can already leave you feeling depleted, so the added burden of hypothyroidism can make it harder to recharge.
• Weight Gain: An underactive thyroid slows down metabolism, which can lead to weight gain or difficulty losing weight, something many women experience during menopause due to hormonal changes and changes in metabolism.
• Brain Fog: When thyroid hormones are low, mental clarity can suffer, leading to forgetfulness, confusion, and difficulty concentrating. This is often mistaken for typical “menopause brain fog,” but it could be a combination of hormonal shifts and thyroid dysfunction.
• Mood Swings and Depression: Both hypothyroidism and menopause can contribute to emotional imbalances. The thyroid’s role in regulating neurotransmitters means that when thyroid hormones are low, feelings of sadness, irritability, and even depression can become more pronounced.
• Cold Sensitivity: Hypothyroidism can make you feel unusually cold, even in warmer environments. This can worsen during menopause, when hot flashes may leave you alternating between feeling hot and cold.

Many women find that their thyroid function deteriorates around the time of menopause.

The hormonal fluctuations that accompany this stage can sometimes trigger or worsen hypothyroidism, making it more challenging to differentiate between menopause symptoms and thyroid dysfunction.

While measuring thyroid hormone levels in the blood, such as TSH, T4, and T3, can provide some insight, it often doesn’t fully reflect how effectively your tissues are responding to thyroid hormones. 

Factors like the quality of your diet, stress, and even the consumption of polyunsaturated fatty acids (PUFAs) can suppress the body’s response to thyroid hormones, meaning that even normal blood levels might not indicate optimal thyroid function at the cellular level. 

This is why a more holistic approach that considers overall lifestyle and nutrition, is essential for truly supporting thyroid health.

Understanding the Role of the Liver in Thyroid Function

One of the most critical yet often overlooked aspects of thyroid health is the liver’s role in converting thyroid hormones. 

The thyroid produces primarily T4 (thyroxine), which is the inactive form of the hormone, and the liver plays a vital role in converting T4 into T3 (triiodothyronine), the active form of the hormone that your cells can use. 

Without this conversion, the body cannot fully utilise thyroid hormones, leading to hypothyroid symptoms even if blood tests show normal T4 levels.

This conversion process is essential for proper metabolism, energy production, and hormone balance. 

Nearly 80% of T3 is produced in the liver through this conversion from T4. 

When the liver is under stress or not functioning optimally due to factors such as lack of nourishment in your diet, toxin exposure, excess stress or natural hormonal imbalances such as menopause, this conversion process can be impaired. 

As a result, you may experience symptoms of thyroid dysfunction, even when your thyroid blood levels seem “normal.”

During menopause, liver function can be particularly impacted by the hormonal shifts occurring in the body. 

Estrogen dominance, a common issue in perimenopause, can further strain liver function, as the liver works harder to metabolise and eliminate excess estrogen. 

This can, in turn, affect the liver’s ability to process and convert thyroid hormones properly.

Supporting liver health is crucial for ensuring that your thyroid can function optimally. 

Without the proper conversion of T4 to T3, even if you’re on thyroid medication or have “normal” thyroid blood tests, you may still experience fatigue, weight gain, brain fog, and other hypothyroid symptoms.

This is one of the key reasons why thyroid medications alone aren’t enough. While medications can replace the missing thyroid hormone, they don’t support the body’s natural processes, such as liver function and hormone conversion. 

To truly optimise thyroid health, especially during menopause, it’s essential to focus on supporting liver function, managing the balance of estrogen levels to progesterone levels, and promoting a healthy, well-balanced lifestyle.

A Holistic Approach to Thyroid Health

While thyroid medication, such as synthetic T4 (Levothyroxine), is commonly prescribed to help manage hypothyroidism, it doesn’t address the root causes of thyroid dysfunction or support the body’s natural processes. 

These medications primarily aim to replace the missing thyroid hormones, but they don’t support the body’s ability to convert T4 into the active T3 form, nor do they address underlying factors like liver health, stress, or inflammation that can impair thyroid function.

Moreover, thyroid medication may not fully alleviate symptoms, especially if the underlying issue such as liver dysfunction, gut imbalances, or nutrient deficiencies, isn’t addressed. 

For example, even with “normal” thyroid blood levels, you could still experience fatigue, weight gain, and brain fog if your liver isn’t converting T4 to T3 properly, or if stress is causing hormone imbalances. 

Medications often mask these symptoms without solving the problem.

A holistic approach to thyroid health goes beyond medication, focusing on the body’s natural ability to regulate and balance hormones. 

This means addressing factors like liver support, reducing estrogen dominance, managing stress, and nourishing the body with the right foods. 

By nourishing your thyroid, liver, and overall system synergistically, you can enhance your body’s natural processes and reduce the dependency on medications (which also overburden your liver) over time.

A comprehensive approach to health involves creating balance, not just taking a pill. 

With the right diet, lifestyle changes, and self-care practices, you can support your thyroid and feel more vibrant, without relying solely on synthetic hormones. 

This empowers you to take charge of your health and create lasting change, rather than just treating symptoms temporarily.

Nourishing Your Body for Optimal Thyroid Function

When it comes to supporting your thyroid health, food is one of the most powerful tools at your disposal. 

A nutrient-dense, whole-foods-based diet can provide the vitamins and minerals necessary for optimal thyroid function, particularly for the conversion of T4 to T3 and the overall health of your liver. 

Instead of relying on medications alone, you can incorporate specific foods into your diet that support your thyroid naturally and provide sustained energy, balanced hormones, and overall vitality during menopause.

Here are some key foods to focus on:

• Iodine-rich foods: Iodine is a critical mineral needed by the thyroid to produce thyroid hormones. While excessive iodine intake can be harmful, a moderate amount through natural food sources can be beneficial. Include foods like seaweed (nori, kelp), iodised salt, and fish (especially salmon, sardines, and cod) in your diet.
• Selenium-Rich Foods: Selenium is an essential trace mineral that helps with the conversion of T4 to T3 and protects the thyroid from oxidative stress. Add Brazil nuts, chicken, turkey, and eggs to your meals to increase your selenium intake.
• Zinc-Rich Foods: Zinc is vital for thyroid hormone production and immune system function. Foods like pumpkin seeds, cashews, shellfish (especially oysters), red meat, and legumes are great sources of zinc to support thyroid function.
• Good Fats: The thyroid relies on good fats for hormone production and cellular health. Incorporate avocados, coconut oil, olive oil, and omega-3-rich fish like salmon and mackerel into your diet to nourish your thyroid and support overall hormonal balance.
• B-Vitamins: B vitamins, particularly B12, are crucial for energy production and healthy nerve function. Many women with hypothyroidism also struggle with vitamin B12 deficiencies, so consuming leafy greens, liver, eggs, sweet potatoes and root vegetables in general can help ensure you’re getting enough.
• Cruciferous Vegetables (in moderation): While foods like broccoli, cauliflower, and Brussels sprouts are often labelled as goitrogenic (meaning they can interfere with thyroid function in large amounts), they can support thyroid health when eaten in moderation, as they help detoxify the body and regulate estrogen levels. Aim to lightly cook these vegetables to reduce goitrogenic compounds.
• Vitamin D: Vitamin D deficiency is commonly seen in those with thyroid disorders. Since thyroid function and immune system health are closely related, ensuring adequate vitamin D intake is crucial. Get more sunshine, and include fatty fish, egg yolks, and sunbathed mushrooms in your diet.

In addition to these nutrient-dense foods, it’s important to limit ultra-processed foods and highly refined seed and vegetable oils, as these can cause inflammation and disrupt hormone balance. 

Opt for whole, unprocessed foods that are rich in nutrients to give your thyroid and your body, the support it needs to function optimally.

As you make these food choices, remember that supporting your thyroid is a holistic process, combining nourishment with proper liver health, stress management, and lifestyle changes for lasting well-being.

Beyond Food, Lifestyle Factors That Support Thyroid Health

While a nutrient-dense diet is crucial for thyroid health, several lifestyle factors can significantly impact thyroid function, especially during menopause. 

To truly optimise your thyroid health, it’s essential to consider how daily habits and environmental influences play a role. 

Taking a holistic approach means addressing not just what you eat, but how you live, manage stress, and support your body’s natural processes.

Here are some key lifestyle factors to consider:

• Stress Management: Chronic stress has a direct impact on thyroid function, as it increases cortisol levels, which can suppress the conversion of T4 to T3 and interfere with thyroid hormone production. Additionally, stress can exacerbate menopause symptoms, like hot flashes and mood swings. You can incorporate stress-reducing practices like meditation, deep breathing, yoga, or mindful movement into your routine if that appeals to you but also getting organised, working with your natural cycles and taking 10 minutes to yourself can also help lower cortisol levels and therefore support your thyroid, and improve overall well-being.
• Adequate Sleep: Poor sleep, whether due to menopause-related symptoms or lifestyle factors, can interfere with hormone production, including thyroid hormones. Aim for 7-9 hours of quality sleep each night to allow your body to repair, regenerate, and restore balance. Practising good sleep hygiene—such as maintaining a consistent sleep schedule, you might need to reverse engineer your day so that you get to bed on time.  Try limiting blue light exposure before bed, and creating a relaxing bedtime routine, which can significantly improve sleep quality.
• Exercise in Balance: Regular exercise is essential for maintaining overall health and supporting thyroid function. However, over-exercising can lead to adrenal fatigue, which can further strain thyroid function. Focus on gentle, restorative movement like walking, swimming, or yoga, combined with strength training to support metabolism, muscle mass, and hormonal balance. Avoid excessive cardio that can deplete energy and disrupt your endocrine system.
• Supporting Liver Health: As discussed earlier, the liver plays a key role in converting T4 to T3. A healthy liver is essential for thyroid function, and lifestyle factors reducing exposure to chemicals in ultra-processed foods, toxins in your day-to-day environments, and eating liver-supporting foods can help improve liver detoxification and overall thyroid health. Supporting your liver also means drinking plenty of water to keep the body hydrated and flushing out toxins.
• Minimise Exposure to Endocrine Disruptors: Environmental toxins, including plastics, pesticides, and chemicals in personal care products, can disrupt thyroid function and hormone balance. Reduce your exposure to endocrine disruptors by choosing organic produce, using glass or stainless steel containers instead of plastic, and switching to non-toxic cleaning and beauty products. Prioritising a non-toxic lifestyle helps protect your thyroid from the harmful effects of chemicals that can exacerbate hormonal imbalances.
• Intermittent Fasting (with caution): Intermittent fasting has gained popularity for its potential benefits on metabolism and hormone balance. For women in menopause, fasting can help improve insulin sensitivity and support healthy weight management. However, fasting should be approached carefully, as we are all unique. Using your menstrual cycle or the moon cycle can optimise fasting results. 
• Prioritise Gut Health: The gut and thyroid are closely interconnected, and an imbalance in gut health (like leaky gut or dysbiosis) can impair thyroid function and hormone metabolism. Support gut health by incorporating fermented foods (like sauerkraut, kimchi, and kefir), fibre-rich foods (like leafy greens, legumes, and whole grains), and drinking plenty of water to support digestion and nutrient absorption. A healthy gut helps ensure your thyroid has the nutrients it needs to perform optimally.

A few years ago, I developed The SHIFT System—a personalised 8-step pathway designed to help you navigate these areas and more. 

It’s tailored to align with your lifestyle, addressing your unique health challenges and goals to support long-term well-being.

If you’re ready to take control of your thyroid health and menopause journey, learn more about how The SHIFT System can empower you to create lasting change.

The Power of Self-Advocacy

Taking charge of your thyroid health begins with self-advocacy, empowering yourself to ask questions, seek the right support, and make informed choices that align with your body’s needs. 

While conventional medicine may provide temporary solutions, it often overlooks the root causes of thyroid dysfunction. 

As a woman navigating menopause, it’s essential to trust your intuition, listen to your body, and seek a holistic path that addresses the full spectrum of your health.

Start by becoming an active participant in your healthcare journey. 

Be proactive in learning about thyroid function, the impact of hormone imbalances, and the changes your body is going through during menopause. 

Keep track of your symptoms, ask questions about your thyroid tests, and consider seeking a healthcare provider who supports your holistic approach. 

You are the expert on your body, and the more empowered you are with knowledge, the more confident you’ll feel in making decisions that serve your health long-term.

Remember, managing thyroid health doesn’t have to be about relying on medications or quick fixes. It’s about embracing lifestyle changes that bring you back into harmony. 

Taking control of your thyroid health is not only about managing your symptoms but also about nurturing your body to feel vibrant, energised, and supported during menopause and beyond.

Final Thoughts: Embrace Your Menopause Health with Confidence

Navigating thyroid health and menopause can feel overwhelming, but it’s also an opportunity to reconnect with your body, learn about its unique needs, and embrace a path of self-care that will serve you for years to come. 

By nourishing your body with the right foods, making lifestyle changes, and advocating for yourself, you can create a thriving, balanced life free from the limitations often placed on women in menopause.

The key to success lies in understanding that your health is not a one-size-fits-all approach. 

It’s about finding what works for your body, your unique circumstances, and your goals.

This doesn’t mean relying on a one-off diet or medication; it’s about adopting sustainable practices that align with your lifestyle and empower you to live a vibrant, hormone-harmonised life.

As you embark on this journey, know that you don’t have to go it alone. 

Holistic health is about community, support, and guidance and that’s where I come in. 

With The SHIFT System, I’m here to help you navigate this path, offering personalised guidance from my 30-minute session to my 12-week transformations that take into account your unique health challenges and empowers you to achieve lasting change.

If you’re ready to transform your thyroid health and tackle menopause with confidence, explore how The SHIFT System can help you design a plan that fits your life, your body, and your health goals.