11 Ways to reduce Thyroid Inflammation
Thyroid Disease is an Inflammatory Disease
Thyroid disease doesn’t just cause inflammation—it’s also worsened by inflammation. Getting inflammation under control is one of the most critical steps in transforming your thyroid health.
Inflammation is a topic I constantly research because it doesn’t just complicate thyroid health—it’s also a major player in other chronic diseases like tendonitis, bursitis, diabetes, heart disease, stroke, kidney disease, and even cancer. None of which we need tagging along for the ride!
Since thyroid dysfunction contributes to inflammation, we need to be vigilant about reducing external inflammatory triggers while also bringing the thyroid itself back into balance to calm internal inflammation.
Signs of Inflammation
Difficulty swallowing or feeling a lump in your throat: This can indicate inflammation in the thyroid gland.
Bleeding gums (gingivitis): Gum health is closely linked to cardiovascular health. Inflammation here often points to systemic inflammation.
"Itis" conditions (e.g., tendonitis, bursitis): The suffix "-itis" literally means inflammation.
Hoarse or weak voice: Inflammation in the thyroid can affect your vocal cords.
Morning stiffness and aches: Joint stiffness upon waking is a classic inflammatory sign.
Localized redness, swelling, or pain: Obvious indicators of inflammation.
Loss of function in any body part: Often tied to underlying inflammation.
Asthma and allergies: Chronic inflammation keeps your immune system in constant battle mode.
Causes of Inflammation
Autoimmune Disease: In thyroid conditions, autoimmune attacks can arise from pre-existing inflammation, causing the immune system to target thyroid tissue.
Pathogens: Bacteria, viruses, fungi, and yeast trigger inflammatory immune responses.
Chemicals & Radiation: Persistent exposure keeps the body in a constant inflammatory state.
Food & Beverages: Processed foods, alcohol, and sugary drinks are notorious inflammation triggers.
Tests to Identify Inflammation
hs-CRP (High-Sensitivity C-reactive protein): The gold standard for detecting inflammation.
ESR (Erythrocyte Sedimentation Rate): Measures how quickly red blood cells settle—faster rates indicate inflammation.
CRP (C-reactive protein): A general inflammation marker, though less specific than hs-CRP.
But here’s the thing—you don’t need a test to know you have inflammation. If you have thyroid disease, inflammation is part of the package. Go through the signs list above, and if anything resonates, it’s time to take action.
11 WAYS TO CALM THYROID INFLAMMATION
1. Turmeric:
The golden spice isn’t just for curries—it’s a powerhouse anti-inflammatory. It also supports digestion, liver detox, and brain health. For maximum absorption, pair it with black pepper.
2. Boswellia:
Known as Frankincense, this herb reduces inflammation associated with arthritis, Crohn’s disease, and more. Use it as a tincture, supplement, or essential oil.
3. Eat Anti-inflammatory Foods:
Berries, cherries
Leafy greens (cook kale, broccoli, and rocket to reduce goitrogens)
Sweet potatoes, flaxseeds, turmeric, garlic
Fatty fish, nuts (macadamia, walnut)
The key? Variety! Rotate your fruits, vegetables, and herbs.
4. Limit Inflammatory Foods:
Gluten and wheat
Refined grains and sugar
Dairy
Grain-fed meats
Trans fats
Processed and junk foods
5. Remove Intolerant Foods:
Low-grade intolerances trigger chronic inflammation. An elimination diet or food intolerance test can pinpoint problem foods. 27% of people are intolerant to lettuce at any given time, so never assume because it is “healthy” that it is not contributing to inflammation.
6. Improve Gut Health:
A leaky gut can trigger autoimmune responses. Support gut health with:
Bone broths
Fermented foods
Prebiotics (Jerusalem artichokes, onions, bananas)
Probiotics
Herbs like slippery elm and marshmallow root
7. Reduce Stress:
Stress fuels inflammation. Start with small, manageable habits:
Grounding (walk barefoot on grass)
Deep breathing exercises
Gratitude journaling
Limiting social media
Watching sunrises (hello circadian rhythm!)
8. Limit Sitting:
Prolonged sitting triggers inflammatory pathways. Stand, stretch, or use a fitness ball chair.
9. Exercise:
Movement is essential for inflammation control. If traditional workouts aren’t your jam, try purposeful activities:
Walking to meet a friend
Exploring new places
Swimming for low-impact exercise
10. Remove Toxins:
Choose organic produce when possible
Swap chemical skincare for natural alternatives
Use non-toxic cleaning products (hello vinegar and bicarb!)
11. Improve Sleep Hygiene:
Limit screens before bed
Create a dark, cool sleep environment
Use essential oils or herbal teas
Follow a bedtime routine
Start Small… but Start Now
Inflammation isn’t just a side effect of thyroid disease—it’s a driving force behind many of its complications. Start with one or two strategies from this list, and gradually add more.
This journey isn’t linear, and it’s not always easy. But thyroid warriors like us are a resilient bunch. Be kind to yourself, celebrate small wins, and trust that every step forward counts.
You’ve got this. Now, let’s rewrite your thyroid story—one anti-inflammatory step at a time.
Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.
