Original of this article was published on ZRT Laboratory Blog. Last reviewed: May 2026.
As Thyroid Awareness Month winds down, now is the time to practice all we’ve learned about the care and feeding of our master of metabolism. In Part I of our last blog post, we zeroed in on the enemies of a healthy thyroid. In Part II, we will help you fend them off to protect the health of your thyroid gland with the following key action steps.
1. Reverse Oestrogen Dominance
An imbalance of high oestrogen / low progesterone can suppress activation of thyroid hormones that drive metabolism. Your best defence: If testing detects a problem, consider supplementing with natural (bioidentical) progesterone to re-balance oestrogens and keep them in check. Avoid xenoestrogens — the environmental toxins found in everything from soup cans to shampoos that increase the body’s oestrogen burden. Take it easy on soy products that raise oestrogens.
2. Boost Androgen (Testosterone & DHEA) Levels
Deficiencies of these anabolic hormones that build bone and muscle can implode the metabolic rate, slow calorie burning and cause weight gain. Your best defence: Exercise, particularly strength training, increases lean muscle mass to boost androgens. Supplementing DHEA in physiologic amounts, or androgen therapy with physician guidance, can lift low levels.
3. Stress Busting
High cortisol runs interference on that all-important conversion of T4 to T3, the active thyroid hormone. Your best defence: Turn down the volume. Are you over-worked, over-booked, over-caffeinated? Non-stop stressors keep cortisol levels elevated and thyroid deflated. Think meditation, yoga, walking and creative pursuits. Cut back on caffeine. Don’t take your phone to bed. Any or all of these actions can reduce stress overload and rev up your thyroid.
If you suspect chronic stress is suppressing your thyroid, our All Day Cortisol Test (LCMS) measures cortisol across four time points throughout the day — revealing whether your HPA axis is in a state of chronic activation that may be impairing T4 to T3 conversion.
4. Rule Out Iodine Deficiency
Iodine is a key component of T3 and T4, so when it’s too low the thyroid gland cannot make enough hormone to direct the metabolic process. Your best defence: If testing shows a deficiency, consider thyroid hormone and/or iodine therapy. Good food sources are sea vegetables (e.g. kelp, kombu), organic yogurt, cranberries, strawberries, navy beans, potato (with skin) and Himalayan grey salt.
5. Rule Out Selenium Deficiency
Though found in minute amounts in the body, a deficiency of this essential mineral — due to denatured soil, poor absorption, and heavy metal exposure — disrupts thyroid hormone synthesis and action. Your best defence: If testing reveals a deficiency, consider supplementing adequate selenium (200–400 mcg) for improved thyroid synthesis. Good food sources of selenium are Brazil nuts, beef, cod, turkey and whole wheat bread.
Our Thyroid, Heavy Metals & Essential Elements Test measures thyroid markers alongside iodine, selenium, arsenic and other key elements from a simple at-home sample — giving a comprehensive picture of the nutritional and toxic element factors affecting your thyroid function.
6. Ensure Adequate Essential Vitamins
Deficiencies of vitamins C, D, A, E and B12 are generally lower in individuals suffering from thyroid disorders. Your best defence: Take your vitamins and eat a diet well balanced in proteins, fibre, fruits and vegetables. Optimal nutrition goes a long way towards improving an impaired thyroid.
7. Remove Heavy Metal Toxicity
Arsenic and mercury in particular, when present at high levels, severely deplete iodine and selenium levels. Your best defence: Test arsenic and mercury levels for exposure. Supplemental selenium (200–400 mcg) can reduce heavy metal damage by binding tightly to mercury, thus removing it from circulation. If you have dental amalgams, which are strongly associated with mercury toxicity, consider having them removed. If you drink well water, have it tested for contamination.
Our Thyroid Test Kit | Specialist Doctor Report Included measures TSH, T3 and T4 from a simple at-home blood spot sample — with a specialist doctor report to help you understand whether any of the factors above may be contributing to thyroid dysfunction and what to do next.
8. Avoid Xenoestrogens
These environmental toxins disrupt hormone operating systems and stimulate accumulation of oestrogens that block thyroid function. Your best defence: Look for “hormone-free” food products. Switch to glass or ceramic versus plastic for heating and storing food. Use stainless steel or BPA-free water bottles. Go for “green” household, garden, and personal care products. Eat cruciferous vegetables (cabbage, Brussels sprouts, cauliflower, broccoli, kale) or supplement with the active extract DIM, to rid the body of toxic xenoestrogen buildup. Moderate intake of crucifers (especially cooked forms) is not known to compromise thyroid function.
Original of this article was published on ZRT Laboratory Blog.