Root Causes of Suboptimal Thyroid Function

How could it be possible to experience thyroid-related problems even when routine labs show that thyroid function is “normal?” Let’s break this down. 

Here’s how your thyroid works:

A hormone called TRH is released from your hypothalamus (deep inside your brain), which triggers TSH release from your pituitary gland (also in your brain). TSH travels through your blood to trigger thyroid hormone production in your thyroid gland (at the base of your neck). 

Your thyroid gland produces 2 active forms of thyroid hormone that circulate through your body:

• T4 (thyroxine)
• T3 (triiodothyronine)

Even though your body makes much more T4 than T3, your T3 is about 4 times as powerful and considered an even more active form. Your body can also produce reverse T3 (rT3), which actually blocks thyroid function. 

The most common screening test for thyroid function is TSH. Even when that falls within the lab’s normal reference range, here are some possible scenarios to explain suboptimal thyroid function:

• Insufficient production of T4
• Insufficient conversion of T4 → T3
• Increased production of reverse T3 (rT3)

That’s why—if you are struggling with unexplained exhaustion, brain fog, constipation, dry skin, hair loss, brittle nails, or any other signs of thyroid imbalance—it’s so important to have your doctor run a more comprehensive panel of thyroid tests. 

Of course, the next question to ask is what could be causing suboptimal thyroid function? Here are just a few of the possible root causes:

• Exposure to environmental toxins (many chemicals disrupt thyroid function)
• Autoimmunity (antithyroid antibodies can be detected in many people with suboptimal thyroid function)
• Under-eating or Overexercising (your thyroid controls your metabolism, so your lifestyle can throw it out of whack)
• Stress (more to come on this!)
• Nutrient insufficiencies (I’ll be talking about this in my next post!)

In functional medicine, we always aim to understand the root cause of your health concerns. We dig deep to look for patterns and explanations. And most importantly, we want to OPTIMIZE your health—because when you are not feeling your best, it affects every area of your life. 

Nutrients for Thyroid Health

Unexplained fatigue. Brain fog. Moodiness. Weight gain. Hair loss. Brittle nails….all of these can be signs of suboptimal thyroid function. 

There can be many different factors that can disrupt thyroid function (I shared a post about this earlier this month), but one possibility is insufficient nutrient status. 

So, let’s take a look at some of the most important nutrients for thyroid health. 

1️⃣Tyrosine. L-tyrosine is an amino acid present in many protein-rich foods. Your body can also make it from other amino acids. Tyrosine is a building block required for the synthesis of thyroid hormone. 

2️⃣Iodine. Iodine is a trace mineral in seaweed, seafood, and iodized salt. It binds with tyrosine as another essential building block of thyroid hormone. 

3️⃣Selenium. Selenium is a trace mineral found in especially high amounts in Brazil nuts. Your thyroid gland concentrates more selenium than any other organ of the body. Selenium acts as an antioxidant and also supports thyroid hormone production.

4️⃣Zinc. Zinc is a mineral found in meats and many other foods. It supports enzymes involved in thyroid hormone production and function. 

This is not an exhaustive list of nutrients needed for thyroid function. You also need B vitamins, vitamin A, vitamin E, iron, and more. One of the best ways to get the range of nutrients your thyroid needs is through a nutrient-dense diet. 


Why Stress Disrupts Your Thyroid

Do you know what your body does when you experience stress?

It produces cortisol. 

Cortisol is an adrenal hormone that is meant to help your body respond to stressful situations. But...too much and too often can have damaging effects on your thyroid. Here’s why:

➡️Cortisol increases the production of reverse T3 (rT3), which blocks thyroid function.

➡️Cortisol decreases TSH, which is needed to stimulate thyroid hormone production.

➡️Cortisol can indirectly lead to higher levels of TBG, which decreases the amount of free thyroid hormone available for cells.

There really is a quite complicated relationship between thyroid health and stress because of the hormones involved with each. But there’s a pretty simple takeaway message here: 
If you want to support optimal thyroid function, you cannot ignore the effects of stress—and that means anything your body PERCEIVES as stress (including things like under-eating or overexercising!). Here are a handful of things you can do to reduce your stress:

🍏Eat in a way that supports healthy blood sugar balance (you might need to be open to including some carbs!)

👟Exercise the right amount for your body (movement is key but not in excess!) 

🧘‍♂️Take breaks (your body needs rest as much as it needs activity!)

💤Aim for sound sleep (this might mean cutting the glass or wine or social scrolls at night!)
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How It Works:
Along with other hydrotherapy treatments, the wet sock treatment consists of a cold water application to the feet. Such treatments can relieve congestion and support immunity by promoting blood flow and nutrients to and from local tissues to internal organs, circulating the lymph (and white blood cells) and allowing the natural course of temperature regulation. Essentially, this treatment can be utilized during times of cold & flu, sinus congestion, ear aches, fatigue and more. 

How To:
The warming sock treatment is very safe and can be performed on the self or to any family member or friend of any age. The treatment is most convenient at bed time. 

Supplies:
- Cotton socks, 1 pair
- Wool socks, 1 pair
- Ice cold water
- Basin, sink or bath tub of warm water
- Hand towel

Directions:
1. Place feet in hot/warm water or bath for 5-10 minutes
2. Towel Dry feet
3. Using very cold water, wet one pair of thin cotton socks and wring out well.
4. Place cold wet socks on warmed feet.
5. Put one pair of wool socks over the wet socks and climb into bed.
6. Cover up with blankets and sleep. Remove both pairs of socks in the morning and if you (or your child can't stand it), keep them on at least until the socks are dry. 

Additional Recommendations:
As always, drink plenty of water and fluids to help with circulation of nutrients and immune cells and elimination of toxic waste. 
Avoid dairy, sugar and alcohol when ill to reduce inflammation.
Take baths often, epsom salt baths are preferred. 

​Cheers to health & vitality!

​Adult Usage Recommendations:
1 tablespoon daily: For warming the body and optimizing digestion. 

3 tablespoons daily: For boosting immunity during cold & flu season.

Fire cider can be added to water as a stand-alone treatment or can be combined with olive oil as a salad dressing or drizzled on vegetables. ​

​Fire cider can be spicy and is often not appealing to children. Store your fire cider in the refrigerator for up to a year. Enjoy your cider!

We're happy that you all have made it safely through the tragic wildfires that ripped through our beloved hometown. Please know that you all have the support of your community and neighbors while homes and lives are rebuilt in Sonoma and our surrounding areas. 

We were hoping to have a more detailed blog post prepared giving our checklist and the health benefits of each recommendation, yet have come to realize that our time and energy is needed directly assisting patients and customers in our shop. Please look over the checklist below that was made with the intention of helping the body process toxic wildfire smoke and heal on a mental, physical and emotional level.

Each bolded category are simply recommendations of areas to focus, with specific formulas or suggestions listed below. The list is not intended to be completed in entirety. If you have questions or would like further guidance, please stop by Sonoma Roots during our normal business hours (M-F 10-5:30pm).

Our hearts are with all of those affected by or have lost loved ones and personal property in the fires. Be well, Sonoma.

Recipe for Natural Electrolyte Drink:

• Filtered water, 1 liter
• Lemon juice, 1/4 cup
• Salt, pink himalayan or sea salt, 1/8 tsp
• Honey, raw/unfiltered, 2 tbsp
• Optional: calcium magnesium powder, 2 servings.

Directions:
Mix all ingredients together in a glass jar and stir or shake (with lid secured) until honey and salt are dissolved. Another option to speed up the dissolving process is to use warm water. Let cool and drink 1-4 servings per day depending on amount of heat exposure and physical activity. Store the remainder in the refrigerator. Drink up and stay healthy!
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It's fig season in wine country! If you are like me, and don't want your delectable homegrown goodies to go bad, preserves are the perfect solution. My first attempt at fig preserves turned out pretty well for being sugar-free and pectin-free. If you desire a thicker preserve, the addition of pectin or gelatin may be considered.

Fig Honey Preserves:
Makes about 3-4 cups of preserves.

Ingredients:

• ​2 lbs fresh figs, washed, stems removed, cut into quarters
• 3/4 cup coconut sugar
• 4 tablespoons local raw honey
• 1/4 cup water
• 1/4 cup fresh lemon juice
• 2 teaspoons lemon zest

Directions:
Place the figs in a large saucepan with water and coconut sugar. Stir and let sit unheated for 20-30 minutes. Bring the mixture to a gentle boil over med-high heat for 2 minutes, then turn down the heat to bring to a simmer. Simmer for an hour, stirring often.

As the cooking process progresses, the figs will start to break down. If you desire more mashed preserves, mash the mixture up with a potato masher towards the end of the cooking process. 

Once the hour of cook time is complete, add the honey, lemon juice and lemon zest, stir and cook for another 3-5 minutes. Adding honey at this stage will allow for it to retain some of its healing properties. Turn off heat and allow the preserves to cool for a little bit. After cooling for 10-15 minutes, ladle out the mixture into clean jars. Place the lids on and allow to cool before placing in the jars. 

The preserves should last in the refrigerator for about 3 weeks. If you desire a longer preservation, process the jarred preserves in a hot bath for proper canning methods. 
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I was able to make this recipe using homegrown figs and meyer lemons accompanied by local Sonoma honey. The fig preserves pair perfectly with goat cheese or chèvre. Cheers to health and sustainable living!