Supporting thyroid and adrenal function requires a holistic approach that balances nutrition, stress management, sleep, and movement.

Nutrition
Thyroid support: Ensure adequate intake of iodine (seaweed, iodised salt), selenium (Brazil nuts, seafood), zinc (pumpkin seeds, oysters), and iron.
Adrenal support: Focus on vitamin C (citrus, capsicum), B vitamins (whole grains, leafy greens), and magnesium (nuts, seeds, dark chocolate).
Avoid ultra-processed foods, excessive sugar, and inflammatory oils.

Stress Management
Practice mindfulness, breathwork, or gentle yoga to regulate cortisol levels.
Build in recovery time between intense work or training blocks.
Limit screen time before bed to support melatonin production.

Sleep Hygiene
Aim for 7–9 hours of quality sleep per night.
Maintain a consistent bedtime and wake time.
Reduce stimulants like caffeine after midday.

Movement
Engage in moderate exercise: resistance training, walking, and swimming.
Avoid chronic overtraining, which can strain both thyroid and adrenal systems.
Include rest days and active recovery.
Your doctor may recommend targeted supplements or medications based on lab results. Regular monitoring and symptom tracking can help fine-tune your plan over time.