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You’ve just received the news that your thyroid isn’t functioning as it should, and like many others, you’re probably wondering:
“What can I actually do to help my thyroid work better?”
The good news? There are plenty of diet and lifestyle changes you can make to support your thyroid health naturally. Here’s where to start:
1️⃣ Watch Your Fluoride Intake
You may not have heard this before, but fluoride can negatively impact thyroid function. In fact, before the development of modern thyroid medications, doctors actually used fluoride to slow down overactive thyroids. Fluoride can interfere with thyroid hormone production and compete with receptors, slowing an already under-functioning thyroid down even further.
Since most of us consume fluoride through our drinking water multiple times a day, it’s important to minimize this exposure. The solution? Install a fluoride water filter at home.
⚠ Important: Not all water filters remove fluoride — make sure to triple check before purchasing.
👉 For our home, we personally chose Complete Home Filtration for a full house system.
2️⃣ Stop Fasting — Eat Regularly
If you’re in the habit of skipping meals or following intermittent fasting protocols — it’s time to rethink that. When you skip meals, your body can perceive this as a threat, triggering your nervous system to enter "starvation mode." In response, cortisol levels rise, and your thyroid slows down your metabolism to conserve energy.
Since your thyroid already sets the pace of your metabolism, this added stress can make things worse. Instead, focus on eating balanced meals regularly throughout the day to provide your body with the steady fuel it needs.
3️⃣ Go Gluten-Free to Lower Thyroid Antibodies
If you’ve been told you have elevated thyroid antibodies, removing gluten from your diet may be one of the most effective things you can do. High thyroid antibodies are often associated with Hashimoto's thyroiditis — an autoimmune form of thyroid disease. Gluten is known to contribute to gut inflammation and may worsen this autoimmune attack.
While it may feel overwhelming at first, there are now plenty of gluten-free options available at major supermarkets like Coles and Woolworths.
In my experience, if you want to lower your thyroid antibodies, gluten-free isn’t optional — it’s essential.
4️⃣ Exercise — But Not Too Intensely
Here’s something most people don’t realise: physical inactivity is one of the top contributors to thyroid dysfunction. A leading thyroid expert recently stated that aside from genetics, inactivity is the second most common cause of an under-functioning thyroid.
But don’t overdo it! High-intensity workouts like HIIT or intense cardio can raise cortisol, which may suppress thyroid function further. The sweet spot?
✅ Brisk walking (30–40 minutes, 5 days a week)
✅ Pilates or gentle strength training
This provides enough movement to stimulate thyroid function without overstressing your system.
5️⃣ Supplementing to Lower Thyroid Antibodies
If your thyroid antibodies are elevated, but your thyroid function still appears "normal," you may have heard your doctor say:
“Your bloods are fine — we’ll just keep an eye on it.”
But elevated antibodies aren’t fine. They indicate that your immune system is attacking your thyroid — and often, this process goes on for years before actual thyroid function starts declining. Left unchecked, this can increase the risk of fertility issues and miscarriage down the track.
So what can you do to lower thyroid antibodies naturally?
👉 Myo-Inositol + Selenium.
Clinical studies have shown that this combination is highly effective in lowering thyroid antibodies (TPOAb and TgAb) as well as improving TSH levels. One study states:
"The administration of myo-inositol and selenium is significantly effective in decreasing TSH, TPOAb, and TgAb levels."
By lowering antibodies early, you’re actively working to protect your thyroid and prevent long-term damage.
Bonus: Know Your Optimal Levels
If you want to stay on top of your thyroid health, make sure you’re not just checking your levels — but aiming for optimal ranges. You can find my full thyroid blood test cheat sheet [here].
The Bottom Line:
You don’t need to sit back and wait for your thyroid to decline further. With targeted lifestyle changes, nutrition, and the right supplements, you can give your thyroid the support it needs to function better — starting today.
Your thyroid health is in your hands. 💛
