By Jordan Stachel, MS, RDN, CPT

Your thyroid may be small, but it plays a major role in your health. This butterfly-shaped gland in your neck helps regulate your metabolism, energy levels, heart rate, and more. When thyroid function goes awry, it can lead to a variety of health issues-from fatigue and weight changes to heart complications and depression.

The good news? While some thyroid conditions are genetic or autoimmune in nature, there are ways to reduce your risk and prevent thyroid disease-especially through proactive lifestyle choices, nutrient intake, and regular screening.

What Is Thyroid Disease?

Thyroid disease is a broad term that includes several conditions affecting the thyroid gland. The two most common types are:

• Hypothyroidism (underactive thyroid): when the thyroid doesn’t produce enough hormones

• Hyperthyroidism (overactive thyroid): when it produces too much

Autoimmune conditions such as Hashimoto’s thyroiditis and Graves’ disease are leading causes of both.

What Causes Thyroid Problems?

Several factors can increase your risk of developing a thyroid condition:

• Genetics: A family history of thyroid disease increases your likelihood

• Autoimmune dysfunction: Conditions like lupus or type 1 diabetes often coincide with thyroid issues

• Nutritional imbalances: Inadequate iodine, selenium, or zinc can impair thyroid function

• Chronic stress and inflammation: Both can affect hormone production and immune function

• Environmental toxins: Exposure to endocrine-disrupting chemicals (like BPA) may also interfere with thyroid health

How to Prevent Thyroid Disease

While not all thyroid conditions can be prevented-especially those with a strong genetic or autoimmune component-many risk factors are modifiable. Here’s how to lower your chances of developing thyroid dysfunction.

1. Eat a Thyroid-Friendly Diet

A balanced diet can make a significant difference in maintaining thyroid health. Important nutrients include:

• Iodine: Essential for thyroid hormone production. Found in seaweed, iodized salt, eggs, and dairy

• Selenium: Protects the thyroid from oxidative damage. Found in Brazil nuts, tuna, and sunflower seeds

• Zinc: Supports hormone conversion. Found in shellfish, legumes, and meat

• Vitamin D: Deficiency has been linked to autoimmune thyroid diseases

Avoid excessive consumption of processed foods, which often contain additives and ingredients that can interfere with hormone function. Also, reduce exposure to goitrogens (substances that may disrupt thyroid activity) found in raw cruciferous vegetables like cabbage and broccoli-especially if iodine intake is low.

2. Support Your Immune System

Since autoimmune dysfunction is a primary cause of many thyroid conditions, strengthening your immune system is key. You can support immune balance by:

• Getting adequate sleep (7–9 hours per night)

• Managing stress through yoga, meditation, or breathing techniques

• Engaging in regular, moderate exercise

• Avoiding smoking and excess alcohol

Chronic stress, in particular, has been shown to disrupt hormonal balance and may contribute to autoimmune flare-ups.

3. Reduce Environmental Toxin Exposure

Environmental toxins, especially endocrine disruptors like BPA, phthalates, and pesticides, can interfere with thyroid hormone receptors. These chemicals are found in:

• Plastic food containers and water bottles

• Nonstick cookware

• Conventional cleaning products and cosmetics

Choose BPA-free containers, natural household products, and certified clean skincare to limit your exposure.

4. Get Regular Screenings

Many thyroid issues develop gradually and may not present obvious symptoms at first. That’s why routine testing is crucial-especially if you have a family history of thyroid disease, are over 35, or are experiencing unexplained fatigue, weight changes, or mood shifts.

A thyroid function test measures key hormones like:

• TSH (thyroid-stimulating hormone)

• Free T3 and Free T4 (active thyroid hormones)

• Thyroid antibodies (to check for autoimmune thyroid disease)

Home lab tests-like the ones available through Everlywell-can provide a convenient way to monitor your thyroid health and catch imbalances early.

5. Listen to Your Body

Some early symptoms of thyroid problems include:

• Fatigue

• Cold sensitivity

• Constipation

• Weight gain or loss

• Hair thinning or brittle nails

• Irregular periods

• Anxiety or irritability

If you notice any of these signs, don’t wait-speak with your healthcare provider or order a thyroid blood test to get checked.

FAQs: Common Questions About Preventing Thyroid Disease

Can thyroid disease be prevented naturally?
Yes, in many cases. A nutrient-rich diet, immune support, toxin reduction, and early detection can all lower your risk of developing thyroid problems.

What lifestyle habits help prevent thyroid disease?
Maintaining a balanced diet, managing stress, avoiding processed foods and endocrine disruptors, and getting enough sleep are all important.

What foods help support thyroid function?
Iodine-rich foods (like seaweed and eggs), selenium (Brazil nuts), and zinc (meat, legumes) can help. Avoid ultra-processed foods and limit raw goitrogenic vegetables if iodine is low.

Should I get tested for thyroid disease even without symptoms?
Yes, especially if you have a family history of thyroid issues or other autoimmune conditions. Regular screening can help catch problems before symptoms appear.

Does stress affect thyroid health?
Chronic stress can impair immune function and disrupt hormone production, potentially contributing to autoimmune thyroid disease.

How Everlywell Can Help

Taking control of your thyroid health starts with having full awareness of your body. With Everlywell’s at-home tests, you can check your TSH, T3, T4, and thyroid antibodies-all from the comfort of home. Results are reviewed by physicians and delivered in easy-to-read reports, empowering you to catch imbalances early and take action before symptoms begin.