Because the research around thyroid health is still so infuriatingly small, but somehow also conflicted, I wanted to share what has thus far worked for me (after trying so, so, SO much other stuff that didn’t).
Some of these things are easy changes that simply replace what I was already using, while others were shifts in my daily routine.
Links that lead to Amazon are my affiliate links which help my blog, so if you do decide to buy one of these thyroid helpers, I appreciate you using the links here if possible (and let me know – excited to hear how these all work for you!).
DAILY
– Water filter (to remove fluoride): I currently use the Aquagear handheld pitcher, which replaced my Brita (because it does NOT remove fluoride), but due to the gallon of water I drink per day, I’m likely going to upgrade to the 6 gallon Berkey (they have smaller as well). I use the fluoride free water not just for drinking, but also while cooking, making tea/coffee and in my water pick to avoid fluoride as much as possible. This is also what the dogs drink and I buy Orijen for them which uses fluoride free water in their recipe. I learned the hard way how big an impact fluoride has on thyroid health (blocking nutrient absorption, mitigating my medication and disrupting hormonal balance to name a few) and can’t stress the importance of using a filter or a water delivery service enough.
– Fluoride Free Toothpaste: fluoride, which builds up in the bones over time – and your teeth are bones – begins to decay them from the inside. Most dentists use this because it makes your teeth feel extra clean, which it does, but that fluoride never actually leaves your bones and turns into osteoporosis. Never mind that it basically cancels out your thyroid medication. Especially unhelpful that most people brush their teeth immediately before or after having taken their pill.
– 80oz Water Bottle: this specific bottle helped me get to a gallon of water per day (or more). Usually I add a lemon and sometimes mint or I brew and refrigerate a gallon of my Ginger & Turmeric tea. I’ve also started trying apples and cinnamon or go full spa water style with cucumber. Yes, I go to the bathroom a lot, but it’s also one of the best things you can do for your body overall with weight loss, lymphatic drainage and glowing skin are all great side effects. I love that it’s large so I can fill it up and take it to a work out, on the road, drink at my desk or pour some into a more meeting friendly cup.
– Trace Minerals: because of how many natural minerals and nutrients are stripped from our tap water through city filtration (and by proxy our soil and thus our foods), I add a few drops of this tasteless concentrate to my water each day. This gives the average person a healthy dose of magnesium, potassium, boron and more, as well as helping the nutrients in your food to be absorbed better.
– Collagen: again, tasteless (depending on whether or not you want it to be), I’ve tried a lot of different kinds, from coffee creamer collagen, to Dr. Axe’s various flavors, but I add one scoop of this to my water bottle and forget about it; I don’t need it to change my drink, just my body. Collagen depletes as we age, which leads to painful joints, sagging skin and for those of us with thyroid conditions, it helps prevent the hair loss and brittle nails. Since adding this to my day, my nails grow fast and strong, my saggy chin skin tightened and my hair is thicker, longer and shinier than it’s been since high school.
– Probiotic: this can be a hot and polarizing topic for a lot of folks, so just a reminder that this is the one that’s worked for me. Being that this is actually from a Danish manufacturer, you can imagine I’ve tried a few. This one is not only helps keep my intestinal wall healthy (a huge part of keeping auto immune and inflammation at bay), but also keeps my pH balanced, which can get out of whack when dealing with fluctuating thyroid levels.
– Fish Oil: simply put, brain health matters to me deeply and fish oil is the most potent way to keep juices moving well up there. Also, the Mind Gut Connection is finally receiving more attention and research – protecting one is to protect the other and leads to better “intuition” or the speed with which we’re able to process information and make informed decisions. The ones I linked are a larger pill, but they’re the most potent without having to take the oil directly from the bottle, which makes me urf with the taste.
– Thyroid Support: this is essentially the multi vitamin for anyone with a thyroid condition. This packs a lot of supplemental support into two tablets taken once a day. This covers zinc, iodine, selenium, ashgawanda root, magnesium, kelp, and L-tyrosine – all of which help support and repair the thyroid against triggers (such as food or air pollution, ahem Los Angeles). This is something I’d add to your routine even if you are on synthroid/Levothyroxine, but especially helpful for those who either don’t want to be on medication or have not yet needed it.
– Vitamin D: did you know that 42% of Americans are vitamin D deficient? That number only rises if you’re over 40 or have darker skin that doesn’t absorb as much from the sun. One teeny tiny pill helps immensely in keeping my thyroid (and whole body) functioning better.
– Iodine: unless you’re eating lots of fish, eggs, seaweed and dairy every day, chances are high that you have an iodine deficiency. This isn’t as concerning for those without thyroid issues, but for those of us who do, it can become a quickly dangerous issue that enlarges your thyroid (goiter) and block air passages. Unless you see the thyroid bulging from the throat or regularly ask your doctor for an iodine test at your yearly physical, it’s easy for your doctor to miss. That said, I’d recommend asking your doctor for a test or taking an at home one to determine if you need this or if the Thyroid Support tablets may be enough. While table salt is iodized, that’s not an overall healthy way to get iodine and for those of us who’ve gone grain free. We’re not getting it in the breads and pastas that add this – largely because our farms grow crops in depleted soil and we no longer get much iodine from our vegetables either. Additionally, one of our favorite replacements for breads and rice is cauliflower, which is a goitrogen vegetable, which when combined with an iodine deficiency also accelerates a goiter.
– Apple Cider Vinegar Tablets: the benefits of this wonder potion are abundant, but as hard as I tried to take shots of this stuff it was always a struggle, even when adding it to other drinks. Voila, problem solved.
– Ferritin: this was my biggest game changing surprise, but one is mostly directed toward women and anemics / those with low iron. I learned that ferritin is what actually allows iron to enter the bloodstream, however, for many who suffer from hypothyroidism we don’t have enough ferritin, which means we don’t get enough iron. Why this is especially important to women is because that iron then begins to collect on top of the uterus (of all places) and then causes excruciatingly painful periods because of how much more work the uterus goes through to shed its lining each month. Ack. Three of these small tablets a day made a huge difference in how I felt each month and finally got me out of the anemic zone.
BEAUTY
– Activated charcoal: while the fluoride free toothpaste I mentioned above is my favorite for flavor and whitening purposes, the extra whitening power of activated charcoal a few times a month can’t be beat. This is a great addition for anyone.
– Soapology: I would live in their little Greenwich Village shop if I could. While they’re NYC local, they ship for free with orders over $25. They’re hands down the best skin care I’ve ever used. They’re around the corner from the hotel I always stay in so I largely replenish when I’m in town, but I’ve been evangelizing their store for nearly a decade. All of their products are organic and scented only with therapeutic grade essential oils. Their site doesn’t always have all their scents/oils listed so don’t be afraid to call them – they also usually have deals going on in store that they’ll share with you over the phone, like a buy one get one or half off candles, etc.
My must haves:
– Dead Sea Mud Mask (currently only available if you call, but WORTH IT)
– Walnut Scrub (facial exfoliation)
– Sugar Scrub (body exfoliation)
– Face cleanser with olive oil
– Eye cream it’s so moisturizing I sometimes use it on my whole face!
– Hydrating Night Cream
– Vetiver Shower Gel (lots of scents, I just love vetiver)
– Vetiver Butter Cream
– Vetiver Linen Spray (currently only available if you call, but WORTH IT – spray this on myself, my pillows, my curtains, my car, everywhere. You can choose your scent.)
– All of their candles – Yuzu, Tea Rose (seasonal) and White Tea & Ginger, are my favorites!
– Beauty Counter: they are my go-to for makeup, lip balm, sunscreen and essentials like makeup wipes, brushes and more oomph in my skin care, like with an overnight peel or cleansing balm. Full disclosure, they are like a Mary Kay in a sense that they work through independent distributors, but my local safer living guru, Shea Smith, doesn’t pressure me to join in on anything and there are no minimums or auto-ships. It’s really just an online store like anywhere else, but I have the benefit of friendship with Shea and her years of wisdom in navigating so many challenges in buying safer products. Added bonus – they’re leading the charge in Congress to remove so many of the damaging elements in our beauty products. This is a company where your money truly speaks for you.
Other favorites:
– Velvet Eye Shadow Palette (in classic for me, but there are other palettes)
– Instant Eye Make Up Remover
– Lip Gloss
– Lipstick (I prefer the sheer, but they also have color intense)
If you decide to shop with Beauty Counter, just let Shea know we’re friends and I’ll get a little something special as well.
FOODS
– Organic Bone Broth: Whether you sip it straight from a mug or make delicious soups and pho with it, bone broth is a huge support to the thyroid due to its repairing actions on the gut. Bone broth is important for me during an auto immune flare up. While I add collagen to my water daily, during a flare up (which can be triggered by anything from accidentally eating gluten or just too much stress) I spend a couple days relying heavily, if not exclusively, on bone broth to heal the gut and reduce inflammation as quickly as possible. I prefer beef for flavor and highest level of collagen, but chicken is also delicious and packs more protein per serving.
– Butcher Box: Without getting too deep into all the horrific whys and hows of our modern day “meat market,” in simple terms, most animals are fed grain and pumped with hormones to help them grow faster, using antibiotics to stave off the illnesses this causes while drinking fluoridated water… So all the stuff I worked so hard to keep out of my body is added back in with one chicken breast, burger or pork chop. Not with Butcher Box. All animals are humanely raised and slaughtered – again, this is important due to adrenaline. If an animal hears others being killed or is terrified in the process, their body is filled with adrenaline (fight or flight), which you then eat, hence those “meat sweats” after a steak. Butcher Box is of the highest quality, but is often far lower than shopping at Whole Foods. Plus I can customize my box to just the cuts and quantity I want. (Use my referral link for freebies: http://fbuy.me/m5zwk)
– Danielle Walker’s Cookbooks: So many of her recipes guided me through how to stock my pantry and the importance of mixing the right measurements and ingredients to make so much of the foods I love not only auto immune friendly, but delicious in a way I thought was impossible. She shares many recipes for free on her blog, Facebook and Instagram, but I own all 4 of her cookbooks and am grateful for each of them:
– Against All Grain |Kindle
– Celebrations |Kindle
– Meals Made Simple |Kindle
– Eat What You Love | Kindle
– Dandelion Tea: I stumbled onto this gem when I was giving up coffee (it’s really hard on the thyroid and adrenal system, but I still enjoy coffee, just less than I used to). Dandelion tea not only tastes a lot like coffee, but it does wonders for the digestive system, liver and heart health, plus it’s full of fiber and antioxidants. It’s just an overall giant in helping with auto immune health (Dr. Axe is more in depth). I drink this in place of coffee or sometimes right before bed because it’s so delicious. I add a couple drops of stevia (which, for the love of God, if you haven’t replaced your sweetners with stevia yet, please make that your second switch after eliminating fluoride) and a dollop of macadamia nut milk, which is heavenly.
– Ginger & Turmeric Tea – you can of course get this at Trader Joes as well, but this brand is my far and away favorite. Yes, I really order this bad boy in bulk; I go through a 6 pack in about 3 months! It reduces inflammation (rampant in an auto immune body and can lead to weight gain, joint ache and brain fog if not reduced).
– Hyssop Tea: I drink this sporadically for respiratory health and circulation. When the air is gross in LA, the heat is high and air is muggy or just as a light tea before bed to promote heart health as I sleep. Dr. Axe explains best, but overall this one is great for colds and just helps clear out the lung junk.
– Kombucha: if you can brew this at home, more power to you. It’s incredibly inexpensive that way, but takes a bit more concentration and counter space than I can dedicate. However, Kombucha is a huge gut healer with live probiotics and active cultures in every sip. Plus it’s tastier (to me, at least) than sauerkraut, which is another gut wonder. GT’s is my go-to brand and I drink a Gingerade before and after every flight to help keep my immune system powered up.
– Against the Grain: PIZZA!!!!! OMG PIZZAAAA!!!! Y’all have no idea. Even if you’re not gluten free, this is hands down my favorite at home pizza out there. Completely grain free, completely delicious. They also make pita bread, rolls and baguettes that are out of this world. Unfortunately you can’t buy direct, but they have a handy store locator and if you use Amazon’s Fresh or Prime Now delivery services, you should be able to enjoy quickly!
– Siete Family Foods: eliminating corn from my diet was a frustrating difficulty. It’s in an obscene amount of products. I’d found a lot of paleo products that worked as a substitute for tortillas, but they weren’t very tasty. It was again thanks to Danielle Walker’s Instagram that I found Siete Family Foods and now I’m not only hooked on their line of tortillas, but also their tortilla chips (love you, cool ranch). All grain free, all delicious.
HOUSEHOLD
– Lola makes tampons and pads out of cotton. That’s it, cotton. You know what the other brands use? Neither does anyone else – because there’s no regulation on what kind of materials can be used in menstruation products. I switched to Lola almost 2 years ago and (without TMI) I can say it’s been a safer, healthier switch I’ll be sticking with as long as they’re around. (Use my referral link for $5 off: http://i.refs.cc/BAwM0inW )
– Salt Lamps: I have two of these at home and kept one on my desk at any office. They’re a natural ionic air filter/purifier and help balance positive and negative ions. While there’s nothing scientific about the warm glow of the lamp, I can say that they usually put me to sleep when they’re the only light and most everyone who entered my office said it was a cozy and calming space.
– Pots & Pans: This one is up to your preference, but getting any kind of non-stick cookware out of your house is essential. That coating leaches into your food and is chock full of the chemical that both cancel out thyroid medication, disrupt hormones and trigger flare ups. I have a combination of cast iron skillets (which I use for eggs and meat), stainless steel stock pot and sauce pot and then a copper skillet for veggies and what not. Eventually I’d like to move to ceramic cookware as it’s the hands down healthiest and easiest to clean option, but they’re also not as sturdy (and I’m not particularly as graceful in the kitchen as I’d like). Cast iron and copper do leach into your foods, but in minimal amounts and add to a daily value of those elements which your body actually needs anyway.
– Essential Oils: believe me when I say I was the biggest poo-pooer of the essential oil craze. I muted a lot of friends on Facebook when they wouldn’t shut up about doTERRA or YoungLiving or whichever Mid Level Marketing product they were trying to get me to sell, but when SO much of what I was reading about how to heal my thyroid involved essential oils, I figured I’d at least try a few. Since I was so adverse to the way I’d been introduced to oils, I figured I start with the brand Whole Foods carries, Aura Cacia, where I could trust the products they put on their shelves (including essential oils), I didn’t have to join some club AND all of their oils were A LOT less expensive than those MLM clubs.
After feeling the immediate difference in my sleep thanks to diffusing frankincense and vetiver before bed, I was hooked. I was out like a light when I used those. Now I have a bevvy of oils on my desk that I use for a wide spectrum of purposes. I apply a drop each of geranium, lemongrass, peppermint and frankincense topically to my thyroid to help reduce inflammation, soothe it and promote cell regeneration. I apply cinnamon oil, peppermint and ylang ylang to my lower back when monthly cramps set in. I use oregano oil in my diffuser to clear out the air if a nasty smell wafts in. I put drops of ginger on my dogs hips if his arthritis flares up. I use rosehip oil on my next and chin to help tighten skin. The list goes on and on, and I again thank Dr. Axe for being a wealth of unbiased information in this space, as well as endless combinations for better health. Roman Chamomile, Geranium, Ginger and Lavender is also divine
– Diffuser: this is the one I use and it fills about 700sq feet, so great for the bedroom, but may grab a couple more soon for different scents so I don’t have to switch out the water as often (i.e. sleep and relaxation blends for sleeping, focus and clarity for work, etc.)
EXTRAS
– Lymphatic Drainage Massage: this has been one of the absolute most effective ways in which to reduce inflammation and thus lose weight. Our lymphatic system is responsible for filtering out toxins and threats to our immune system, so whenever I hear that someone had lymph nodes removed, I cringe. Taking care of this remarkable system within ourselves is worth the investment and time to find the right practitioner for you. It will largely depend on Yelp reviews in your area and what you can afford, but ALWAYS make sure they do the abdominal massage. While I understand that this could feel uncomfortable or vulnerable to some, this is the most important area with the most lymph nodes. It directly impacts digestive health, reduces inflammation of the gut and overall thyroid health. Many practitioners don’t do it because they know people are sensitive or they have their own comfort issues, but this is a medical need for those with auto immune disorders and cannot be overlooked. If you’re in Los Angeles, I have a number of folks to recommend, but outside of this area, ask your Facebook friends and scour Yelp or Google reviews.
– Dry Brushing: similar to the above, this stimulates lymph node drainage. It’s a much cheaper way to promote lymph node health and easily done before hopping in the shower or bath. Always brush up toward your head to stimulate the lymphatic system and brush your entire body, neck and face included.
– Yoga Mat & Yoga Wheel: Stretching has been a huge help in draining the lymphatic system as well. There are SO MANY free guided yoga practices on Amazon Prime Video and they range in abilities from beginners with pain to more advanced poses for those who’ve been yogis for years. The Yoga Wheel has been particularly helpful with stretching of the back and hips, releasing a lot of what’s stored in harder to reach lymph nodes.
– Activated Charcoal Tablets: I pop two of these along with a gingerade before and after flights or at the first sign of a cold. The activated charcoal works in the blood stream to help eliminate toxins and antibodies faster.
– Bug Repellent: This goes on both me and the dogs before heading out on a hike or anywhere that has tall grass or is around other dogs that I don’t know. It keeps most bugs off us and on our most recent trip to Lake Arrowhead this kept mosquitoes far away. I’d spray it on the screen door of our balcony, which was covered in mosquitoes, and within seconds they were all gone and didn’t bother to return.
That’s it! That’s my incredibly long list of all the things I love and how I’ve been navigating some of the challenges that come with having an auto immune disorder.
Please know that this is 15 years worth of trial and error, research and encouragement from doctors, healers, friends with the same issues and personal preference. I didn’t do this alone. I’m not rich, I’m not a doctor, I’m no expert. These are just things that have worked for me and I hope you might find some comfort, healing and joy in what I’ve shared here.
