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We all know how essential it is to be attuned to the body’s innate signals, but for lots of us when the first signs of hormonal and metabolic imbalance show up, we might immediately put them down to perimenopause or menopause – think classic signs of hot sweats, fatigue, weight gain and depression. But according to Oonagh O’Hagan of Meaghers Pharmacy, we may be misdiagnosing ourselves from the get-go.
“We see so many women putting symptoms of underactive or overactive thyroid down to menopause or hormonal changes, without thinking it might be caused by their thyroid,” she says. “The reason, I think, why so many of us go undiagnosed is because, often, the symptoms are underlying and women, in particular, just plough ahead and get on with things, without realising that feeling this way is not normal.”
Thyroid issues are most commonly caused by an autoimmune response – which is when your body accidentally attacks your body, instead of protecting it – and it is still not understood why this happens. “It could be genetics,” says Oonagh, “but environmental and lifestyle factors such as stress and nutrition could also play a role in it.”
“Hashimoto’s autoimmune disease, which results in an underactive thyroid, causes most thyroid diseases,” says Oonagh, “but Graves’ disease is another autoimmune disease that alternatively causes an overactive thyroid, and is much more likely to affect women, than men.” According to the HSE, the risk of Hashimoto’s disease is about ten times higher for women than men and one in eight women will be affected by a thyroid condition at some point in their lives. It is particularly common in women over 40.
The thyroid is a butterfly-shaped thyroid gland, located in the neck. It is an endocrine gland, which means it produces hormones. Every cell in the body is affected by thyroid hormones. The thyroid has many functions but its central four affect your metabolism, growth and development, temperature regulation and heart rate.
The thyroid helps control how your body breaks down and converts food into energy. It influences how quickly your body burns calories and the speed of how it digests food. The hormones it produces are essential for growth and development, especially during childhood and adolescence. These hormones also help to maintain your body temperature. And finally, it affects the speed at which your heart beats.
“Try putting down the technology in the last hour before bed and instead, escape into a book, or listen to some relaxing music,” says Oonagh. “We know that the blue light emitted from your phones or laptops fools the brain into thinking it is daytime and reduces our melatonin levels. This is the hormone that is released in our body to promote sleep, so it really is very important to stop scrolling if you are serious about having a restful sleep. After a day of go-go-go, our bodies need time to unwind and drop into sleep.”
Diet is another key area in addressing thyroid issues, but there is a lot of conflicting information out there – particularly on iodine and seaweed supplements, says Oonagh. “Your body needs iodine to make thyroid hormones in the thyroid gland, but I recommend getting your iodine from your diet rather than a supplement.”
If your thyroid levels are very low, foods rich in iodine such as cod, tuna and shrimp as well as dairy products such as milk, yogurt, cheese and eggs are an important consideration. “Take a look at your meal and ask yourself, is it colourful?” Says Oonagh “It is important to try and eat a variety of different vegetables and fruits every day and the natural colours of fruits and vegetables contain so many nutrients our bodies thrive on.”
Protein is really important to support thyroid function and muscle repair, but also in recovery from illness, and ultimately keeps you feeling fuller for longer too. Try to consume lean protein sources like lentils, chickpeas and yoghurt. For a thyroid-friendly diet, it is important to reduce ultra-processed foods and increase your dietary fibre. Foods high in saturated fat and high in sugar should be limited too.
“Rather than looking at what to avoid, I do prefer to encourage people to add in the good stuff, to nourish the body,” says Oonagh. “Your body needs a balanced diet rich in essential nutrients to perform at its best. These nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water, all of which play unique roles in supporting various bodily functions.”
And finally, exercise has a profound impact on our energy levels and our mental well-being, not just for your thyroid but for your holistic health. It triggers the release of endorphins, often referred to as the “feel-good” hormones, which can uplift your mood and reduce feelings of anxiety and depression. “Incorporating physical activity into your routine can be a powerful tool for managing stress and boosting self-esteem, leading to a more positive outlook on life,” says Oonagh. “It can seem funny to think that a solution to feeling exhausted is actually to exercise! But try it and see how you feel after. You rarely ever regret exercising, but we regret not doing it.”
This article originally appeared in the Winter 2024 issue of IMAGE Magazine.
