Thyroid function can be supported by key food and lifestyle changes. Although it may seem thyroid The disorders are purely hormonal, they also indicate deeper problems, stressing the importance of global health, of intestine to liver functions. Bringing significant changes to lifestyle can help naturally support the thyroid reset.
In an interview with HT Lifestyle, Dr. Narendra Shetty, medical director of Kshemavana, has shared important information on how holistic lifestyle changes can support thyroid function and promote natural healing.
He said: “Thyroid disorders in women are not only hormonal imbalances; They reflect a deeper and inappropriate lifestyle. It is important to focus on key pillars such as food and nutrition, intestinal health, sleep and restoration, body-mind connection and energy balance. With the right corrections, the thyroid gland can be naturally reset. ”
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Dr. Shetty shared this one -month -old guide, week a week, on lifestyle changes to take care of the thyroid function:
Week 1: Awareness of the body with detoxification (days 1-7)
Aim: Start with the detoxification of the liver and reduce inflammation, which is important for T4-T3 conversion.
Morning routine:
- Hot water with lemon + 1 teaspoon of linen powder: lemon is rich in vitamin C, antioxidant and flax seeds are rich in omega-3, which reduces inflammation.
- 30 minutes of fast walking and Surya Namaskara
- The fast walk and Surya Namaskara stimulate metabolic activity and help manage thyroid function.
Diet:
- Avoid gluten because it can trigger inflammation.
- Limit grains because they can also contribute to inflammation.
- Avoid gootrrogen foods such as broccoli and cauliflower because they can worsen the condition.
- Start with bouillons of simple vegetables, fresh fruit and millets such as millet with tail and farmyard.
- Include iodine -rich foods such as pumpkin seeds and sprouted legumes.
Pranayama:
- Nadi shodhana (alternative nostroduction breathing) and Bhramari
Naturopathic detoxale:
- Hydrotherapy: Apply a liver pack on alternative days to support detoxification and reduce inflammation. It is a type of compression applied to the abdomen to stimulate the detoxification of the liver.
- Juice therapy: 1 glass of green juice on an empty stomach.
Week 2: Intestinal food and health (days 8 to 14)
Aim: Strengthen digestive fire, support the intestinal flora
Morning routine::
- Triphala tea / cumin-franc-jeera water: this helps to stimulate peristalism and supports the digestive system
- Yoga poses to try in the morning: Bhujangasana and Setu Bandhasana. They help stimulate digestive fire and deal with digestion and other conditions related to digestion
Diet::
- Introduce fermented foods: homemade kanji, fermented rice and tuber.
- Present more fibers via vegetables and soaked seeds.
- Add foods rich in selenium (brown rice, sunflower seeds) to support T3 conversion.
Therapies::
- 20 minutes of daily yoga Nidra: helps eliminate the stress of the root and promotes relaxation and improves sleep.
- Gratitude journalization in the evening
- Weekly hip bath and steam bath.
- Mud therapy at the 3X abdomen this week.
Week 3: Hormonal evaluation and metabolism boost (days 15-21)
Aim: Activate metabolism, estrogen balance and insulin response
Morning routine::
- Start the day with 15 laps from Surya Namaskar (Slow, stretched and rapid outfit) and 5 minutes from Kapalabhati.
- This activates the pancreas, improves circulation, improves insulin sensitivity and regulates the mechanisms of the body.
Diet::
- Contribution of iron -rich foods such as beets, Laddus sesame. They help convert from T4 to T3.
- Continue anti-inflammatory meals with more cooked vegetables.
- Replace tea / coffee with Ashwagandha-tuli Plant decoction.
Therapies::
- Steam inhalation + neck massage to support 3X thyroid traffic per week.
- Stimulate acupressure points for endocrine regulation.
- Practice trataka for the support of the endocrine and pineal glands.
- Research Insight: Studies of the Journal of Integrative Medicine show that Ashwagandha helps to considerably reduce TSH levels in subclinical hypothyroidism.
Week 4: Integration, pace and renewal (days 22-30)
Aim: Establish long -term lifestyle habits and prevent relapses
Morning routine::
- Go to a sweet walk in the wild, followed by a meditation two minutes from the heart.
- Earthly putting rituals (walking barefoot on the grass, exposure to the sun).
Diet::
- Start an intuitive diet: eat only when you are hungry, chew carefully before swallowing.
- Increase infused water consumption, such as fenugreek or coriander.
- Try to go to cereals for a week.
Therapies::
- Monthly oil massage (Abhyanga) and head massage with Brahmi oil.
- Optional fasting day with fruit alone, monthly.
Read also: World Thyroid Day 2025: Top 5 nutrients that you cannot miss and that you must include in your diet
Note to readers: This article is for information purposes only and not a substitute for professional medical advice. Always find your doctor’s opinion with questions about a medical condition.