Significant alterations to one's diet and lifestyle can help sustain thyroid health. Thyroid problems may appear to be entirely hormonal, but they also point to underlying problems, emphasizing the significance of general health, including the functioning of the liver and intestines. Making significant alterations to one's lifestyle habits may aid in resetting the thyroid organically.

Dr. Narendra Shetty, the medical director of Kshemavana, provided vital information on how holistic lifestyle modifications may aid thyroid function and encourage the body's natural healing process in an interview with HT Lifestyle.

“Thyroid diseases in women are a reflection of a deeper, incorrect lifestyle rather than just hormonal imbalances,” he stated. Focusing on vital foundations such as food and nutrition, gut health, sleep and restoration, the relationship between the mind and the body, and energy balance is essential. The thyroid gland can be reset naturally with the appropriate adjustments.

The following is a week-by-week, month-long guide to lifestyle adjustments that support thyroid health, as shared by Dr. Shetty:

Week 1: Awareness about the Body with detoxification (Days 1-7)

Morning Routine:

• Warm water with lemon + 1 tsp flaxseed powder: Lemon is rich in Vitamin C, an antioxidant, and flaxseeds are rich in Omega-3, which reduces inflammation.
• 30 minutes brisk walking and Surya Namaskara
• Brisk walking and Surya Namaskara stimulate metabolic activity and help manage thyroid function.

Diet:

• Avoid gluten as it may trigger inflammation.
• Limit grains as they can also contribute to inflammation.
• Avoid goitrogenic foods like broccoli and cauliflower as they may worsen the condition.
• Begin with simple vegetable broths, fresh fruits, and millets like foxtail and barnyard millet.
• Include iodine-rich foods such as pumpkin seeds and sprouted legumes.

Pranayama:

• Nadi Shodhana (alternate nostril breathing) and Bhramari

Naturopathic Detox:

• Hydrotherapy: Apply a liver pack on alternate days to support detoxification and reduce inflammation. It is a type of compression applied to the abdomen to stimulate liver detox.
• Juice therapy: 1 glass of green juice on an empty stomach.

Week 2: Nourishment and gut health (Days 8–14)

Goal: Strengthen digestive fire, support gut flora

Morning Routine:

• Triphala tea / cumin-fennel-jeera water: This helps in stimulating the peristalsis and supports the digestive system
• Yoga poses to try in the morning: Bhujangasana and Setu Bandhasana. They help in stimulating the digestive fire and take care of the digestion and other digestion-related ailments

Diet:

• Introduce fermented foods: Homemade kanji, fermented rice, and buttermilk.
• Introduce more fibre via vegetables and soaked seeds.
• Add selenium-rich foods (brown rice, sunflower seeds) to support T3 conversion.

Therapies:

• 20 minutes daily Yoga Nidra: Helps in removing stress from the root and promotes relaxation and improves sleep.
• Gratitude journaling in the evenings
• Weekly hip bath and steam bath.
• Mud therapy to the abdomen 3x this week.

Week 3: Hormonal eebalance and metabolism boost (Days 15–21)

Goal: Activate metabolism, balance estrogen-dominance and insulin response

Morning Routine:

• Begin the day with 15 rounds of Surya Namaskar (slow, stretching and fast rounds) and 5 minutes of Kapalabhati.
• This activates the pancreas, improves circulation, improves insulin sensitivity and regulates the body's mechanisms.

Diet:

• Intake of iron-rich foods like beetroot, sesame laddus. They help in the conversion of T4 to T3.
• Continue anti-inflammatory meals with more cooked vegetables.
• Replace tea/coffee with Ashwagandha-Tulsi herbal decoction.

Therapies:

• Steam inhalation + neck massage to support thyroid circulation 3x a week.
• Stimulating Acupressure points for endocrine regulation.
• Practice Trataka for endocrine and pineal gland support.
• Research Insight: Studies from the Journal of Integrative Medicine show that ashwagandha helps significantly reduce TSH levels in subclinical hypothyroidism.

Week 4: Integration, rhythm and renewal (Days 22–30)

Goal: Establish long-term lifestyle habits and prevent relapse

Morning Routine:

• Switch to a gentle walk in nature, followed by a 21-minute Twin Heart meditation.
• Grounding rituals (walking barefoot on grass, sun exposure).

Diet:

• Begin intuitive eating: Eat only when hungry, chew thoroughly before swallowing.
• Increase infused water intake, like fenugreek or coriander.
• Try going grain-free for a week.

Therapies:

• Monthly oil massage (Abhyanga) and head massage with Brahmi oil.
• Optional fasting day with fruits alone, monthly.

Read Also: 5 Brushing Mistakes Dentists Warn Against—And Why You Shouldn’t Skip Your Tongue

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!

HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON!