Support Your Sluggish Thyroid: 5 Natural Strategies

Casey
Sep 30, 2024
3 min read

Updated: Aug 19

Feeling constantly tired, struggling with unexplained weight gain, brain fog, or dry skin? These could be signs of a sluggish thyroid. Find out 5 Natural Strategies to support your sluggish thyroid.

natural strategies — Support Sluggish Thyroid

Do you experience fatigue, unexplained weight gain, brain fog, or dry skin? These are common signs of a sluggish thyroid—a condition where the thyroid gland isn’t producing enough hormones to keep your body running at its best.

The good news? You can take a natural approach to support, nourish, and restore thyroid function. By implementing these 5 strategies, you’ll promote hormonal balance and reduce inflammation, helping you feel more energized and focused.

1. Reduce Stress Through Breathwork

Chronic stress triggers elevated cortisol levels, which can interfere with thyroid hormone production and conversion—especially T4 to T3, the active thyroid hormone. Breathwork activates the parasympathetic nervous system (your “rest and digest” mode), which reduces cortisol and supports hormonal regulation.

Science-backed benefit: Studies show that slow, controlled breathing reduces stress biomarkers and improves endocrine system function, helping balance the thyroid naturally.

Head to my YouTube Channel thenaturalhormoneacoach for over breathwork videos.

2. Eat a Daily Nutrition Full of Fruits (Especially Citrus & Berries)

Fruits like citrus and berries are rich in vitamin C, antioxidants, and fiber—all of which support thyroid function and reduce oxidative stress. Vitamin C is essential for adrenal health, which is closely tied to thyroid performance. Berries also contain polyphenols that help lower inflammation and support cellular health.

Science-backed benefit: A diet rich in antioxidants has been linked to reduced thyroid autoimmunity and improved hormone balance.

Add your fruits to your next yoghurt bowl! Don't forget to add your seed rotation too.

3. Prioritize Low-Impact and Strength Workouts

Exercise helps stimulate thyroid hormone production and improves metabolism. However, for a sluggish thyroid, low-impact workouts like yoga, Pilates, and strength training are more beneficial than intense cardio, which may spike cortisol. These natural movement forms support muscle health, reduce inflammation, and promote hormone balance.

Science-backed benefit: Resistance and low-impact training improve insulin sensitivity and support T3 levels, critical for energy and metabolism.

Head to my YouTube Channel thenaturalhormoneacoach for over 150 workouts!

4. Crowd Out Processed Foods to Decrease Gut Inflammation

Processed foods—especially those high in refined sugar and seed oils—can trigger gut inflammation and autoimmune reactions, both of which impair thyroid function. By focusing on whole, natural foods, you support gut integrity, nutrient absorption, and hormonal balance.

Science-backed benefit: Gut health is directly connected to thyroid health via the gut-thyroid axis. Reducing inflammatory foods lowers the risk of Hashimoto’s and other thyroid disorders.

Try my Easy Bone Broth Recipe - this is another great way to decrease gut inflammation.

5. Get 7–9 Hours of Quality Sleep

Sleep is the body’s natural repair system. Inadequate sleep leads to elevated cortisol and inflammatory markers, which negatively affect thyroid hormone production and regulation. Prioritizing 7–9 hours of quality sleep supports hormonal rhythms, boosts immunity, and reduces fatigue.

Science-backed benefit: Research shows that poor sleep is associated with lower T3 levels and disrupted HPT (hypothalamic-pituitary-thyroid) axis signaling.

Head to my blog post 7 Tips to Sleep Better, Naturally to learn strategies to help improver your quality of sleep.