How Stress Affects the Thyroid (Stress Management Tips)

Stress can sometimes be unavoidable, which is why our bodies are equipped to handle temporary and moderate amounts of stress. However, problems can arise when stress becomes a chronic issue. Under stress our bodies produce the glucocorticoid cortisol. Cortisol has many functions in the body, one being suppression of the hypothalamicpituitary-adrenal (HPA) axis, where many of our hormones, thyroid included, are regulated.14 Cortisol is also a known immunosuppressive that could have triggering effects for autoimmune conditions.15,16

More and more studies are pointing to the correlation between stress and thyroid ailments, particularly of autoimmune origin.8,14,17 Therefore, modulating our stress levels can be an important piece in maintaining both our general health and our thyroid health.

Tips for Stress Management

Breathing Exercises

Deep breathing has been shown to modulate the autonomic nervous system (ANS) and shift the body from a sympathetic, or fight or flight, state into a more parasympathetic state.18 Breathing techniques can be a valuable tool to reduce stress or anxiety. Try diaphragmatic breathing as an easy place to start:

1. Sit down or lie on your back comfortably with knees bent to support the spine.

3. Take a deep breath in through the nose and feel your belly expand slowly.

5. Repeat for 10 rounds. 2. Place one hand on the belly and one on the chest.

4. Exhale through the mouth as you feel your belly contract and your belly button retreat toward the spine.

Sleep Well

Sleep disturbances can distort our body’s natural production of cortisol. Studies suggest that sleep deprivation leads to higher levels of cortisol during the day.19 Sufficient sleep is vital to the health of our HPA axis and global hormone production.

Physical Exercise

A regular exercise routine has been shown to modulate stress and its physical effect on the body.20,21 Studies show that regular exercise reduces cortisol levels in the body.22 Physical activity may also boost endorphins, our feel-good hormone.23 Many forms of exercise show benefit, from yoga to weightlifting, so choose an activity that is enjoyable to you and incorporate it into your daily routine.

Amino Acids and Botanicals

Supplements, including adaptogens, amino acids, and botanicals, can help the body adapt to all types of stressors, whether physical or mental.

Ashwagandha

A popular adaptogen that helps to tone the nervous system. It has been shown to reduce the rise in cortisol that we see in states of chronic stress.24 Ashwagandha may also support healthy thyroid function.25 Other popular adaptogens are holy basil, an ayurvedic herb with a long history of supporting a balanced mood under chronic stress26, and rhodiola, an herb traditionally used to enhance stress resistance.27 L-Theanine

An amino acid that has been observed to promote the reduction of stress and induce relaxation. Clinical studies suggest that L-theanine may increase alpha-wave activity in the brain.28 Studies also suggest that L-theanine could increase serotonin and dopamine levels.29,30

GABA

An inhibitory neurotransmitter, meaning it mediates or turns down the feelings associated with anxiety. Similar to L-Theanine, supplementing with GABA has been shown to increase alpha-wave patterns in the brain and reduce anxiety levels.31,32,33