Introduction

As the new year begins, many of us are setting health-focused resolutions. While diet and exercise often take center stage, one vital aspect of health is often overlooked: your thyroid. This small but powerful gland regulates metabolism, energy levels, mood, and much more.

Approximately 12% of the population will have thyroid disorder in their lifetime; 60% of those with thyroid disorder do not know they have it. Women are 5X to 10X more likely to have thyroid problems than men; 1 in 8 women are likely to have a thyroid imbalance.

Simple Steps to Support Thyroid Health in 2025

Kickstarting your thyroid health journey this year does not have to be overwhelming. Incorporate these simple yet effective habits.

  • Get regular thyroid function tests
    Routine testing of TSH, free T4, and thyroid antibodies provides valuable insights into your thyroid’s performance. Regular thyroid check-ups can prevent long-term complications.

  • Focus on thyroid-friendly nutrition
    Your diet can significantly impact thyroid function. Try incorporating:

    • Iodine-rich foods: Fish, dairy, eggs, and iodized salt. Maintaining optimal iodine levels is about balance—too much or too little can harm your thyroid. (In this article, iodine recommendations are included for completeness; a lot of foods in the U.S. are iodine fortified.) If you are concerned about your iodine intake, speak with your endocrinologist for tailored guidance.

    • Selenium: Found in Brazil nuts (no more than five per day to avoid selenium toxicity), sunflower seeds, and tuna, selenium supports thyroid hormone synthesis.

    • Zinc: Whole grains and lean meats help maintain thyroid health.

    Avoid excessive consumption of raw goitrogenic vegetables like kale, which can interfere with thyroid function when eaten in large amounts.

  • Manage Stress
    Chronic stress disrupts hormonal balance, including thyroid hormones. Simple practices such as meditation, yoga, or even a daily walk can help reduce stress and support thyroid health.

  • Incorporate Movement into your everyday life!
    Physical activity improves overall metabolism and supports cardiovascular health, both of which are closely tied to thyroid function. Aim for moderate exercise, such as walking, swimming, or light strength training.

  • Prioritize Restful Sleep
    Sleep is essential for hormone regulation. Create a consistent sleep schedule; aim for 7-9 hours of quality sleep each night to support thyroid balance.

Be sure to check out our Thyroid Health 102 for managing lifestyle and treatment.

Start Your Thyroid Health Journey with Rousia

At Rousia, we’re committed to making thyroid health management simple and effective. Whether you’re looking to monitor your thyroid with At-Home Testing Kits, seeking endocrinologist guidance through Telehealth Consultations, efficient prescription management Prescription Management, or On-going Support, our tools empower you to take control of your well-being.

Conclusion

This year, make thyroid health part of your New Year’s resolution. Your journey to better energy, mood, and overall wellness begins with understanding and caring for your thyroid.

Kickstart your thyroid health today; let Rousia help you achieve your health goals in 2025.