A butterfly-shaped gland in front of one’s neck is the thyroid, about the height of the collarbone. The body’s endocrine system is controlled by this gland. One of the major functions of the thyroid is the production of thyroid hormones and the two major hormones that make and secrete T3 (triiodothyronine) and T4 (thyroxine).
These hormones are important players in both your physical and mental health. For example, both have a big hand in your energy levels, hair, skin, weight, internal temperature, and much more. For this reason, anyone must be aware of T3 and T4, especially those who experience any of the frustrating symptoms of thyroid disorder. This is because a slight imbalance in their production or activity can have strong adverse effects on physical and mental well-being. The thyroid helps to raise basal metabolic rate, regulate long bone growth, stimulate vitamin metabolism, and control carbohydrate, fat, and protein metabolism if functioned properly.
Low levels of thyroid hormone can lead to disorders such as weight gain, poor digestion, constipation, high cholesterol, fatigue, etc. It can affect neurotransmitters that can reduce motivation and lead to depression. Therefore, thyroid function should be improved to protect oneself from such harmful disorders. Now you may ask are there any natural remedies to cure? Yes, if you experience low thyroid hormone or too low T3 and T4, you can increase your t3 and t4 levels naturally. I will discuss some tips in this guide that you can follow to increase your t3 and t4 levels naturally.
Understanding Of T3 And T4
The thyroid gland takes its direction from both the hypothalamus and the pituitary gland. . Thyrotropin-releasing hormone is secreted by the hypothalamus, which in turn triggers the pituitary gland to make TSH. TSH (Thyroid-stimulating hormone) then helps your thyroid gland to secrete T4 and T3 and the system would fail without TSH. Your metabolism, mood, and body temperature are controlled by Thyroxine (T4).
On the other hand, your brain function, heart function, and digestion are specifically supported by t3. It also plays a role in your bone health, and metabolic rate; in short, it has a big role to play. When the levels of T3 and T4 are too low, the pituitary gland will secrete more TSH, and when the levels are too high, the gland will secrete less TSH. But if everything works properly, the give and take system only works.
Tips To Increase Your T3 And T4 Levels Naturally
1. Practice exercise every day
Exercise is one of the keys to increasing your metabolism. Everyone should exercise regularly for wellness; those who have hypothyroidism or are at risk of hypothyroidism should exercise at least three times a week. Exercise should be done for at least 40 minutes in each workout.
This is the lowest for people with thyroid disease. But for long-term improvement, you should really aim to do some form of exercise seven days a week because several health studies have shown that exercise can increase T3 and T4 levels naturally. In addition to helping stimulate thyroid production, exercise helps prevent many side effects of hypothyroidism such as
- Weight gain
- Muscle loss
- Depression
- Low energy levels
Exercise also helps the body burn more calories and lose excess weight.
2. Manage your stress
There is a relationship between adrenal health and thyroid health, so it is wise to maintain stress levels. When you are under stress for a long time, adrenal fatigue comes. Excessive stress on the adrenal system can trigger your body to secrete hormones as a way to cope.
This chronic stress can make thyroid problems worse, causing hormone levels to become unbalanced. You may notice slow metabolism and weight gain when you are constantly under pressure. And this stress can further lower your T3 and T4 levels and it can also affect T4 to T3 conversion.
For this reason, you should find regular stress management practices to increase t3 and t4 levels naturally. You can do daily yoga, meditation or journaling breaks to disconnect from all confusion and stress. Just focus on your mental well-being. Regular walks in nature also called earthing or forest bathing have been shown to reduce stress at the physiological level as well.
3. Consume iodine-rich foods
Iodine is an important mineral that you need to add to your diet to increase t3 and t4 levels naturally. Your body will not be able to synthesize thyroid hormones without iodine, and that can lead to hypothyroidism. Although it is a trace element, to produce thyroid hormone, it is one of the most essential building blocks.
Triiodothyronine or T3 and thyroxine or T4 contain iodine that is absorbed into your digestive tract. So, you need to maintain a healthy gut. You can add table salt to your diet; it is one of the most common foods iodine-rich foods. However, taking too much iodine can cause damage to your thyroid gland. You can also eat eggs, dairy products, and fish for iodine.
4. Consume zinc-rich foods
Zinc is linked to thyroid function in multiple ways and plays a great role to activate a thyroid hormone. In the case of low levels of zinc, TSH is not produced, resulting in low T4 and T3. If TSH is not produced, it will not be able to tell your thyroid gland when to release the hormone. To get Zinc to eat red meat, lentils, seafood, etc.
5. Consume essential fats
It is very important to include essential fats in your daily diet. Some essential fat-rich food products include:
- Avocados
- Unsalted nuts
- Raw unsalted seeds
- Olive oil (extra virgin)
- Oily fish
Eating these essential fats helps boost the levels of thyroid hormone. These fats help your cells absorb more thyroid hormones.
6. Boost your thyroid levels with cold therapy
Cold therapy is a unique technique; it stimulates your adrenal glands. They work with the thyroid gland to make hormones. This therapy involves taking a cold bath, especially in the lower part of your back, and exposing the areas between you. Also, you can take a cold bath after a warm bath to increase your thyroid hormone production.
7. Apple Cider Vinegar
Apple cider vinegar is extremely beneficial for our bodies. It is a very effective drink for detoxification and hormone regulation in the body. To improve thyroid activities take a spoonful of organic ACV with lukewarm water. It helps in hormonal control as well as:
- It restores the acid-alkaline balance
- Helps in weight loss, and
- Improves metabolism.
8. The fish oils
Fish oils are also thought to be good to boost thyroid hormone intake. These also help maintain your healthy thyroid function. Rich in omega 3 fatty acids, they help fight inflammation and boost immunity. You can also take a fish oil supplement after consulting your doctor.
9. Eat well
There is no single diet for the thyroid, but there are foods plans that can help improve overall health. Add nutritious, colorful, whole foods to your daily food list. For example, you can add the following foods:
- Fruit
- Vegetables
- Fatty fish
- Beans
- Whole grains and
- Lean protein
Avoid unhealthy or empty-calorie full foods; these will only increase the feeling of fatigue or laziness due to thyroid problems. Avoid and reduce
- Processed foods
- Candy
- Soda and
- Junk food
10. Take more vitamin-D
Vitamin D deficiency has been linked to a variety of diseases, including thyroid disease. Early exposure to sunlight is a good way to make the necessary vitamin D for the body. So, make it a habit to expose your body to the early morning sun for at least 15 minutes every day. It will give you a healthy immune function and also help maintain a good calcium metabolism.
What Might You Experience If You Have Too Much T3 And T4?
- Hyperactivity
- Anxiety
- Skipped periods
- Feelings of irritation
- Hair loss
- Tremors and shaking
- Access sweating
When you have particularly high T3, you may experience thyrotoxicosis. Thyrotoxicosis is a condition that results from an overactive thyroid gland or hyperthyroidism.
What Might You Experience If You Have Too Little T3 And T4?
- Weight gain
- Fatigue
- Memory issues
- Constipation
- Lethargy
- Dry skin
- Brain fog
These symptoms (Weight gain, Fatigue, Constipation, Dry skin, etc.) can also lead to Hypothyroidism.
Bottom Line
Natural remedies are always the best for side effects free, healthy, and long-term benefits. A radical change in life is possible with a little lifestyle change. Add the above tips to your life, you will see that you will really benefit. But if your condition is quite serious then I would say you should definitely seek medical help and it is important to heal yourself through proper treatment. Thus, this is all about how to increase your t3 and t4 levels naturally.
