Yoga for Thyroid Health in Women Natural Ways to Balance Hormones and Energy

Thyroid problems in women are increasingly common today. From feeling constantly fatigued to experiencing sudden weight changes, thyroid disorders can affect overall health, energy levels, and quality of life. Women are particularly prone to thyroid imbalances due to a combination of lifestyle factors, hormonal changes, and genetics.

In today’s fast-paced world, women often juggle multiple roles – professional responsibilities, family care, social commitments – leaving little time for self-care. This multi-tasking lifestyle can lead to chronic stress, irregular eating habits, poor sleep, inflammation, and even intestinal issues, causing thyroid problems in women. Family history and side effects from other medications can also contribute to thyroid dysfunction.

Lets understand how thyroid healing through yoga, proper nutrition, and relaxation practices. But first, let’s look at the two main types of thyroid disorders and how they differ.

Hypothyroidism: The Underactive Thyroid

What it is:

Hypothyroidism occurs when the thyroid gland does not produce enough hormones, leading to a slowed metabolism. Common symptoms include fatigue, weight gain, cold intolerance, dry skin,constipation, puffy face, muscle weakness, elevated cholestrol level in blood, pain and stiffness or swelling in the joints/slow in movement, irregular menstrual periods, infertility, thinning of hair, slowed heart rate, impaired memory, hair loss, depression etc.

As the gland is underreactive and feel lazy and lethargic most of the times of the day, it is good to include activities like brisk walking, table tennis, swimming, badminton etc.

Lifestyle and food considerations for managing Hypothyroid Condition:

• Eat a balanced diet rich in iodine, selenium, iron, zinc, and vitamins B and D. Examples include seaweed, sunflower and sesame seeds, nuts like brazil nuts, whole grains, eggs, and fresh vegetables.
  

• Avoid foods like cruciferous vegetables like cauliflower, cabbage, broccoli, kale, turnips, mustard greens etc as thiocynate in it can interfere with iodine absorption.

• Avoid millets, soya and its products, flax seeds, sweet potto, corn, lima beans, peanuts, spinach etc

• Avoid oily & fried foods, processed foods, refined sugar, and highly refined flour, alcohol etc.

• Maintain a consistent sleep routine to support hormone balance.

• Maintain a hobby and spend time with family, practice nature walks in calm surroundings.

• Practice conscious relaxation like Shavasana, Makrasana etc
  
  

Hyperthyroidism: The Overactive Thyroid

What it is:

Hyperthyroidism occurs when the thyroid produces too much hormone, speeding up metabolism. Symptoms can include rapid heartbeat, unintentional weight loss, anxiety, insomnia, sweating,excessive,fatigue, hair loss/brittle hair, brittle bones enlarged thyroid gland, irritability etc.

Lifestyle and food considerations:

• Vegetables, fruits, high protein, Vit B, Iron and anti-oxidants rich food.

• Increase intake of Calcium rich foods

• Include cruciferous vegetables likw cabbage, cauliflower, broccoli, brussel sprouts, kale, spinach etc

• Nuts like walnuts, almonds in moderate quantity.

• Millets, soya, soya products, ginger

• Avoid iodine rich food like milk and milk products, iodine fortified salts, potatoes, cheeese, peanuts, strawberries, peaches, caffeine, tobacco and other stimulants.

• Prioritize rest and stress reduction to prevent flare-ups.

Why Yoga Works for Women with Thyroid Issues?

Yoga addresses thyroid problems at multiple levels:

1. Hormonal regulation: Specific asanas and pranayama stimulate or calm the thyroid gland as needed.
   

2. Stress reduction: Chronic stress is a major trigger for thyroid imbalance, and yoga helps lower cortisol and anxiety levels.
   

3. Improved digestion and metabolism: Certain poses support healthy digestion, prevent intestinal clogging, and reduce inflammation.

4. Mind-body connection: Regular practice encourages women to listen to their body, eat mindfully, rest adequately, and prioritize self-care.

Yoga practices for hypothyroidism:

Since the gland is underatcive in hypothyroidism the yoga for this thyroid disorder include, all dynamic and static asanas that help to improve metabolic rate and stimulate hormones.

Backward bending Asanas like Ustrasana, Bhujangasana, Marjarasana help to stretch thyroid gland and improves circulation in that area.

Practicing Surya Namaskar is good for improving metabolism

Inverted Asanas like Sarvangasana, Vipareetakarani etc balance the activity of thyroid gland.

Simhasana strengthens the throat area.

Avoid asanas that compresses the neck, instead go for proper variations with the help of your yoga teacher.

Pranayama practices like Anulom Vilom, Bhastrika, Ujjayi, Suryabedhana etc

Regular practice of the asanas and pranayamas help to reduce peripheral neuropathy, muscle aches, joint stiffness, unrecognized stress associated with the problems behind throid gland.

Yoga practices for Hyperthyroidism:

Avoid over excercising, instead do more of relaxing asanas.

Include weight bearing asanas in slow speed to improve bone density as Calcium depletion happens due to excess thyroid hormone.

Pranayamas like Anulom Vilom, Sheetali, Seetkari, Bhramari, Chandrabedhana, Om Chanting etc

Ice bag application on throat helps to reduce inflammation, also cooling the body helps to reduce the effects of excessive sweating and sensitivity to heat.

Practice Shavasana or Deep Breathing before sleep in case there is difficulty in sleeping.

In short thyroid related disorders can be managed through medications and lifestyle modifications. It is very important to consult a health practioner before attempting any kind of practices and lifestyle modifications at your end. It is also important to understand that the two types of thyroid disorders caused by the abnormal production of thyroid hormones are managed differently. At Yoga by Ashila, we focus on personalized yoga practices for women’s wellness and healing based on the type of thyroid disorder. If you are dealing with thyroid issues, incorporating these mindful yoga techniques along with proper lifestyle adjustments can help you regain balance, energy, and vitality.