Most of us have things we like to do before going to bed. These could be things like taking a relaxing bath, drinking some herbal tea, or reading an interesting book. These activities help us chill out after a long day.
But did you know that what you do before bed can affect your thyroid?
The thyroid is a small, butterfly-shaped gland in your neck that's super important for your health. It controls your metabolism and helps with breathing, digestion, brain development, and even having kids, according to the Cleveland Clinic.
Simply put, when your thyroid is doing well, your body works better.
To learn more, we talked to Dr. Deena Adimoolam MD, a thyroid doctor in New York City. She gave us six tips for things you can do in the evening to help keep your thyroid healthy.
Eat Lots of Vegetables for Dinner
Eating a lot of vegetables is good for your health, including your thyroid.
Vegetables are full of antioxidants, which help reduce inflammation in your body.
Inflammation can hurt your thyroid and make diseases like arthritis, heart disease, stroke, and diabetes worse, according to the Cleveland Clinic.
Dr. Adimoolam says we should eat lots of vegetables every day. Even though no specific food has been proven to prevent or cause thyroid problems, and no definite studies are showing that anti-inflammatory foods directly help thyroid health, eating vegetables is still good for you.
So, how much should you eat? According to the Dietary Guidelines for Americans 2020–2025, adults should eat about two to three cups of vegetables every day.
Avoid Sugary Drinks
Some foods, like vegetables, can help reduce inflammation, but sugary drinks, like soda, can make it worse. Drinking too much soda can cause inflammation, which is bad for your thyroid and overall health, according to Harvard Health Publishing.
Sugary drinks are linked to weight gain, obesity, type 2 diabetes, high blood pressure, and other health problems, says the CDC. Most of the added sugars in our diets come from sodas and sweetened drinks. About one-quarter of our total sugar intake is from soft drinks.
Dr. Adimoolam suggests that only about 10% of your daily calories should come from added sugars. If you eat around 2000 calories a day, only about 200 of those should be from added sugars, which is about 12 teaspoons of sugar. A regular can of soda has about 10 teaspoons of added sugar, according to the CDC.
To keep your thyroid and overall health in good shape, it's a good idea to avoid sodas, especially before bed. Instead, choose water or unsweetened drinks.
Eat More Fish for a Healthier Thyroid
Eating more fish can help keep your thyroid gland healthy. Your thyroid needs certain nutrients to work well, and fish is a great source of these.
Fish has minerals like selenium, iodine, and zinc. These are important for making thyroid hormones, especially if you have thyroid issues, says Dr. Adimoolam.
Yellowfin tuna has a lot of selenium. Oysters and Alaskan king crabs have plenty of zinc.
Fish like cod, shrimp, and tuna have good amounts of iodine, according to the USDA.
If you don't like seafood, you can get iodine from iodized salt when cooking or take a multivitamin with iodine. But talk to your doctor before taking any supplements because too much iodine can harm your thyroid, warns the USDA.
Why Getting Enough Sleep is Super Important
Not getting enough sleep is bad for everyone, including your thyroid gland.
A study from 2021 showed that people who had trouble sleeping had changes in their thyroid hormone levels. This means that poor sleep can mess with your thyroid hormones.
According to Dr. Adimoolam, the link between sleep and thyroid health might be related to stress. When you don't get enough sleep, your body gets stressed, which can make your thyroid work less well, as explained by El Camino Health.
Stress can also make thyroid problems like Graves' disease or Hashimoto's thyroiditis worse, according to research from 2022.
On the bright side, getting good sleep reduces stress and helps your thyroid work better, says Dr. Adimoolam.
To feel better and improve your overall health, she recommends getting at least seven hours of uninterrupted sleep every night.
Go for a Relaxing Walk
Taking a walk after dinner is an easy way to improve your thyroid health and feel better overall.
Exercising regularly helps your whole body work well, including your thyroid gland, says Dr. Adimoolam.
Walking has special benefits: it can lower your risk of high blood pressure, heart problems, and diabetes; strengthen your bones and muscles; and help you control your weight, according to the National Institutes of Health (NIH).
Walking also makes you feel happier and less stressed because exercise reduces stress hormones like adrenaline and cortisol and boosts endorphins, also known as 'happy hormones', according to Harvard Health Publishing.
Managing stress is important for keeping your thyroid working well.
Advantages and Suggestions for Daily 30-Minute Walks
Make Meditation a Habit
Doing activities that help you relax and reduce stress can improve your overall health, including how well your thyroid works, says Dr. Adimoolam. That's why meditating every night is a great way to lower stress, which can otherwise harm your thyroid.
Many studies show that mindfulness meditation—focusing on the present moment and breathing calmly—helps our bodies handle stress better. It also helps with anxiety and depression, according to the American Psychological Association.
Even if you only spend a few minutes each day meditating, it can help you manage stress, clear your mind, and relax before bed. Regular meditation can also improve the quality of your sleep.
For example, a study published in April 2015 in JAMA Internal Medicine found that people who practiced mindfulness meditation for six weeks had fewer problems with insomnia and felt less tired and down.
This is important because getting good sleep is crucial for keeping your thyroid working well.
