Simple Daily Steps To Heal Your Thyroid

As you have seen from this series, healing your thyroid naturally is possible. Your journey to healing will be a process that requires commitment on your part. However, you can make the process much easier and more enjoyable if you make some simple tweaks to your daily routine and follow through with them with patience and consistency.

It can take time to restore thyroid health and balance your hormones and the choices you make every day will have a huge impact on the healing process. Everything matters, from the food you eat to what exercises you do and how much you sleep.

This is why guidance, support and accountability are so important on your journey to healing.

To get you started, we have compiled a sample diet and exercise plan to help you make better choices in your daily life.

Nutrition and physical activity are equally important for thyroid health. Your current symptoms such as tiredness and fatigue, may be discouraging you from starting a program but you need to change this mindset. You have to start somewhere and taking very small steps will yield benefits. You will continue to build on those successes and very soon you will see an improvement in many of your symptoms.

Start with this simple meal plan and exercise routine.

One Day Meal Plan for Thyroid Disorders


  • Lemon water
  • 3 boiled eggs
  • 1 avocado

#1 Snack:

  • Greek yogurt
  • 5-6 Brazil nuts


  • Grilled salmon with sweet potatoes and olive oil
  • Pickles

#2 Snack:

  • One handful of berries
  • One cup of cottage cheese


  • Roasted turkey breast with asparagus and olives
  • 2-3 tablespoons of almonds butter

If you’re hungry between meals, eat fresh fruit, trail mixes, nuts, seeds, soup, or bone broth. Avoid soy, cruciferous vegetables, trans fats, soft drinks, and basked goods. Make your own snacks and cookies; use stevia instead of sugar and butter or coconut oil instead of margarine.


Yoga, pilates, strength training, and low impact aerobics are a great choice for people with thyroid disorders. Find a video on Youtube or follow our suggestions below.

As long as you don’t push yourself too hard, you’ll be just fine. Listen to your body, train smart, and make clean eating a priority.

Workout Sample

Full body circuit:

  • Stretching (5-10 minutes)
  • Push-ups – 3 sets x 6-10 reps
  • Triceps dips – 3 sets x 10-12 reps
  • Bodyweight squats – 4 sets x 12-15 reps
  • Walking lunges – 4 sets x 12-15 reps
  • Mountain climbers – 3 sets x 20-30 reps
  • Walking/cycling/swimming (20-30 minutes)

Here are two beginner workouts that you can do right now to start your journey to healing:

Low Impact Cardio/Body Weight Routine

This is an excellent beginner’s yoga routine

Ways to Detox Your Body

  • Saunas
  • Lemon water
  • Juicing
  • Massage therapy
  • Cupping
  • Colon cleansing
  • Liver cleansing
  • Raw food diet
  • Dry brushing
  • Oil pulling

Foods to Avoid:

  • Gluten
  • Conventional dairy
  • Sugar
  • High fructose corn syrup
  • Foods made with refined flour
  • Tap water
  • Goitrogen foods (soy, *kale, *cabbage, *cauliflower, *Brussels sprouts, *spinach, and *broccoli *eating the cooked versions of these is fine because it reduces the goitrogen compounds)
  • Junk food
  • Baked goods (store-brought)
  • Canola oil
  • Peanuts, millet, and mustard
  • Unfermented soy products

Herbs and Supplements That Promote Thyroid Health:

  • Iodine
  • Selenium
  • Zinc
  • Magnesium
  • Calcium
  • Ashwagandha
  • Holy basil
  • L-tyrosine
  • L-carnitine
  • Omega-3 supplements / Fish oil
  • B-complex vitamins
  • Probiotics

Limit your exposure to radiation, electronic devices, and xenoestrogens, such as pesticides, herbicides, cosmetics, styrofoam cups, and plastic containers.

Use organic personal care products and as often as possible. If you can afford it, eat organic foods. Conventionally grown meat, fruits, and vegetables are filled with hormones and chemicals that disrupt thyroid function. Avoid commercial household products and seek natural alternatives. Get your thyroid tested regularly to monitor your progress. Be aware that a balanced diet, adequate supplementation, and regular exercise can maximize the benefits of thyroid medications.