Winter is a challenging time for the body. Early twilight, gray skies, and dreary weather significantly affect our physical and emotional state. Who would have thought that such changes are related to one small but powerful gland — the thyroid?
When the cold sets in, the internal battery gradually drains, causing a constant feeling of fatigue and drowsiness; it needs to be recharged to regain energy. Endocrinologist, dietitian, and nutritionist Anastasia Samoylova explained how the cold affects the thyroid gland and how to support it.
The Thyroid Gland — Your Internal Energy Generator
The thyroid gland continuously produces hormones such as thyroxine (T4) and triiodothyronine (T3), which regulate metabolism, heart rate, growth, and even emotions. However, in winter, this tiny gland experiences significant pressure: the need to process more energy and compensate for low temperatures causes it to work overtime.
"It is known that more than half of adult women over 30 face iodine deficiency, which is a key element for the production of thyroid hormones. About 70% of women complaining of autumn-winter fatigue associate it with thyroid problems," our expert explains.
What Specifically Threatens the Thyroid Gland in Winter
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Lack of sunlight — ultraviolet rays stimulate the production of vitamin D, which helps absorb calcium and magnesium, involved in hormone formation.
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Unbalanced diet — a deficiency of iodine, selenium, and zinc reduces thyroid activity, leading to fatigue.
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Cold and stress — temperature fluctuations and stress increase cortisol levels, which negatively affect thyroid function, reducing its ability to produce hormones.
SOS Signals from the Thyroid Gland:
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Constant fatigue and difficulty concentrating.
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Persistent feeling of cold even in warm rooms.
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Changes in body weight despite usual eating habits.
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Loss of previous enthusiasm and decreased libido.
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Depression and unexplained sadness.
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Insomnia or difficulty falling asleep.
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Hair loss and brittle nails.
"If you notice two or more of these signs, it’s time to schedule an appointment with an endocrinologist and check your TSH and free T4 hormone levels," advises the doctor.
How to Help the Thyroid Gland Reset in Winter
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Replenishing iodine and vitamins — regularly consume seafood, eggs, iodized salt, seaweed, and black currants. Also include fatty fish in your diet, which contains omega-3 fatty acids beneficial for the nervous system.
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Healthy sleep — organize night rest lasting 7–8 hours to give the body a chance to restore its resources.
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Physical activity — walking, swimming, or dancing will improve circulation and oxygen supply to the thyroid gland.
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Stress management — relaxation techniques, meditation, and sports will help lower cortisol levels, which negatively impact the thyroid gland.
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Annual check-ups — regularly visit an endocrinologist and undergo tests to monitor any deviations.
How to Interpret Test Results
TSH (thyroid-stimulating hormone) is the hormone that the brain sends to the thyroid gland, instructing it to produce more or less hormones. The normal range for TSH is between 0.4 and 4.0 mIU/L. Values above the upper limit indicate possible decreased thyroid function (hypothyroidism), while values below the lower limit indicate hyperfunction (hyperthyroidism).
Free T4 (thyroxine) is the active hormone of the thyroid gland. Its normal range is from 9 to 19 pmol/L. Deviations from reference values may indicate thyroid disorders.
The interval for retesting is every six months if borderline values are detected, and annually with normal results.
"Taking care of your thyroid is an investment in your health and emotional state. It is important to treat it with care and check its condition in a timely manner. Reset your thyroid, and you will be able to meet not only the New Year holidays but also spring feeling rested and full of energy!" summarizes our expert.
