World Thyroid Day 2025 will be observed on May 25, as it is every year. This day aims to raise global awareness about thyroid disorders, encourage early diagnosis, and emphasize the importance of maintaining thyroid health.

Expert Thyroid Health Tips from Dr. Shivaprasad C

Consultant Endocrinologist, Rajarajeshwarinagar, Bangalore

1. Prioritize a Balanced Diet with Essential Nutrients
"As your endocrinologist, I always recommend a diet rich in iodine, selenium, and zinc. These nutrients are crucial for healthy thyroid function. Include seafood, dairy, eggs, nuts, and lean meats in your meals. However, avoid self-medicating with supplements, as excess intake can sometimes do more harm than good. Always discuss any dietary changes with your doctor."

2. Fill Your Plate with Fruits and Vegetables
"I advise my patients to consume at least four to five servings of vegetables and three to four servings of fruits each day. Focus on antioxidant-rich options like berries, spinach, and colorful vegetables, which help reduce inflammation and support overall endocrine health, including your thyroid."

3. Limit Processed and Sugary Foods
"Ultra-processed foods and added sugars can cause inflammation and disrupt your hormonal balance. Try to minimize junk food, sugary snacks, and soft drinks. Instead, opt for whole, unprocessed foods that nourish your body and help your thyroid function optimally."

4. Stay Physically Active
"Regular physical activity is essential for maintaining a healthy weight and supporting hormone regulation. I encourage at least 30 minutes of moderate exercise most days, including both cardio and strength training. Exercise also helps boost your mood and energy levels, which can be affected by thyroid disorders."

5. Manage Stress Effectively
"Chronic stress can negatively impact your thyroid and other endocrine glands. Practice stress management techniques such as yoga, meditation, deep breathing, or even simple hobbies you enjoy. Reducing stress helps keep your hormones balanced and supports your overall well-being."

6. Get Quality Sleep Every Night
"Sleep is often underestimated, but it’s vital for hormone production and metabolic health. Aim for 7 to 9 hours of restful sleep each night. If you have trouble sleeping, try to maintain a regular sleep schedule and create a calming bedtime routine."

7. Minimize Exposure to Environmental Toxins
"Environmental toxins, such as certain chemicals in cleaning products and plastics, can interfere with thyroid function. Choose natural cleaning products, filter your drinking water, and avoid unnecessary exposure to chemicals whenever possible. These small changes can have a big impact on your thyroid health."

8. Schedule Regular Thyroid Check-Ups
"If you notice symptoms like unexplained fatigue, weight changes, hair loss, or mood swings, don’t ignore them. I recommend regular thyroid check-ups, especially if you have a family history of thyroid disorders. Early detection is key to effective management."

9. Take Medications Exactly as Prescribed
"If you are on thyroid medication, such as levothyroxine, it’s crucial to take it exactly as your doctor prescribes—usually on an empty stomach and at the same time each day. Never adjust your dose or stop medication without consulting your endocrinologist, as this can lead to complications."

10. Cook Cruciferous Vegetables Before Eating
"Cruciferous vegetables like broccoli, cabbage, and cauliflower are healthy, but if you have hypothyroidism, it’s best to cook them before eating. Cooking reduces their goitrogenic compounds, making them safer for your thyroid. You don’t need to avoid these vegetables—just prepare them wisely."

Stay proactive about your thyroid health—regular check-ups and a healthy lifestyle can make all the difference.
Dr. Shivaprasad C, Consultant Endocrinologist, Rajarajeshwarinagar, Bangalore