Understanding Hypothyroidism: A Holistic Approach
Why Thyroid Health Matters
Thyroid hormone is crucial for the health of every cell, organ, and tissue in the body. Here are its key functions:
Regulating metabolism and weight
Maintaining healthy cholesterol levels
Supporting mental clarity
Regulating sleep patterns
Ensuring proper heart function
Aiding digestion and nutrient absorption
Balancing hormones, including regulating menstrual cycles, fertility, and pregnancy
Three Little-Known Facts About Thyroid & Autoimmune Disease
It is estimated that 1 in 8 women will develop hypothyroidism
Hashimoto’s thyroiditis makes up for 90% of thyroid dysfunction in the US and mostly affects women
At least 78% of autoimmune disease sufferers are women
Hypothyroidism is an increasingly common condition, particularly among women, affecting everything from energy levels to cognitive function and even fertility. Symptoms can often be subtle and easily mistaken for other conditions, leading many to go undiagnosed.
Common Symptoms of Hypothyroidism
Fatigue, feeling sluggish, tired, or having little to no energy
Gaining weight in the past few months without an identifiable cause
Difficulty losing weight, no matter how hard you try with diet and exercise
Insomnia, difficulty falling asleep or staying asleep
Brain fog, memory problems, or difficulty concentrating
Feeling sad, apathetic, or depressed. Generally feeling “blah”
Feeling anxious or worried, but not able to identify a specific cause
Slugging bowels or constipation
Heavy periods lasting longer than 7 days or having to change your tampon or pad hourly
Intense PMS with more intense mood changes, breast tenderness, and fatigue
Easily chilled – you’re the first person to put a sweater on even when everyone else is warm
Having dry, lusterless, or rough skin
Having dry, thin, or brittle hair and nails
Thinning hair or hair loss
Thinning outer third of eyebrows
High cholesterol
Puffy face and eyes
Fertility problems
Postpartum depression or difficulty producing breast milk
If left untreated, hypothyroidism can lead to more serious health issues such as heart disease, infertility, cardiovascular disease, and mental health problems.
If you're experiencing these symptoms, it's crucial to explore all aspects of your health and consider a holistic approach to managing hypothyroidism. This approach encompasses diet, lifestyle, herbal medicine, and mind/spirit practices.
Let's dive into these categories to better understand how each can contribute to thyroid health, with practical tips for improving each area.
1. Diet: Nourishing Your Thyroid
Nutrient-Rich Foods: Incorporate foods rich in iodine, selenium, zinc, and vitamin D, as these nutrients are essential for healthy thyroid function. Sea vegetables like kelp, fish, eggs, and Brazil nuts are excellent sources.
Struggling Tip: If you’re finding it difficult to incorporate these foods, try adding seaweed snacks to your diet, or use a daily multivitamin that includes these essential nutrients. Consider adding a pinch of sea salt and a squeeze of lemon to your water for an easy boost in minerals, or add chia seeds if you're feeling adventurous for extra fiber and omega-3s.
Avoiding Goitrogens: Goitrogens can interfere with thyroid function. While present in many healthy foods such as cruciferous vegetables, cooking them can reduce their goitrogenic effect.
Struggling Tip: Lightly steam or sauté your cruciferous vegetables to maintain their nutrients while reducing goitrogens. Adding lemon juice to these veggies can enhance their flavor and support digestion.
Test for Celiac Disease: Celiac disease is a prevalent autoimmune condition that is often overlooked by conventional doctors and can be a common underlying factor in Hashimoto’s. This happens because gluten triggers the production of antibodies that can attack the thyroid and its receptors throughout the body, reducing thyroid hormone production or impairing the body’s ability to use the hormone effectively. Eliminating gluten can not only enhance digestion and mood but may also improve or even reverse Hashimoto's, potentially decreasing the need for medication.
Balancing Blood Sugar: Maintaining stable blood sugar levels is key in managing hypothyroidism. Focus on whole grains, fiber-rich vegetables, and healthy fats to prevent spikes and crashes in energy levels.
Struggling Tip: If you find yourself reaching for sugary snacks, prepare healthy snacks like nuts, seeds, and fresh fruit in advance to keep your blood sugar stable. Incorporating cinnamon into your diet can also help regulate blood sugar levels.
Hydration: Drinking plenty of water is essential for supporting all bodily functions, including thyroid health. Herbal teas can also be beneficial, particularly those that support detoxification and hormone balance.
Struggling Tip: If you struggle to drink enough water, try setting a reminder on your phone or using a water bottle with time markers to keep you on track. For added benefits, try adding a slice of lemon or a pinch of sea salt to your water to enhance hydration and support adrenal function.
2. Lifestyle: Supporting Thyroid Health Daily
Stress Management: Chronic stress can significantly impact thyroid function by increasing cortisol levels, which inhibit thyroid hormone production. Practices such as yoga, meditation, and deep breathing exercises are excellent ways to reduce stress.
Struggling Tip: If meditation feels overwhelming, start with just 5 minutes a day using a guided meditation app like Headspace or Calm. Consider adaptogenic herbs like ashwagandha or holy basil, which can help manage stress and support thyroid function.
Regular Exercise: Engaging in regular, moderate exercise helps boost metabolism and supports overall hormonal balance. However, it's important to avoid over-exercising, as this can place additional stress on the thyroid.
Struggling Tip: If you’re over-exercising, shift to lower-intensity activities like strength training, Pilates, or gentle yoga. Avoid HIIT workouts that can be too taxing on the body. Incorporate a magnesium supplement to support muscle recovery and relaxation.
Sleep: Quality sleep is crucial for thyroid health. Aim for 7-9 hours of restful sleep each night to allow your body to heal and maintain hormonal balance.
Struggling Tip: If you have trouble sleeping, create a relaxing bedtime routine. This might include turning off screens an hour before bed, drinking a calming herbal tea like chamomile or lavender, and practicing deep breathing or gentle stretches before bed. Magnesium glycinate can also be helpful in promoting restful sleep.
Toxin Reduction: Minimize exposure to environmental toxins, which can disrupt thyroid function. This includes using natural cleaning products, eating organic foods when possible, and avoiding plastic containers for food storage.
Struggling Tip: Start by replacing one item at a time. For example, switch to glass or stainless steel containers for food storage, or try making your own natural cleaning products with ingredients like vinegar and baking soda. Detoxifying herbs like dandelion and milk thistle can also support liver health, aiding in the elimination of toxins.
3. Herbs: Natural Remedies for Thyroid Support
Ashwagandha: This adaptogenic herb helps the body manage stress, which is critical for supporting thyroid function. It's particularly beneficial for balancing cortisol levels. Animal studies show that Ashwagandha increases circulating levels of T4 thyroid hormone.
Struggling Tip: If you’re new to herbs, start with a simple ashwagandha tea or a supplement capsule taken in the evening to help with stress and sleep.
Dose: 2,000mg three times a day. Ashwagandha is safe while breastfeeding but not during pregnancy.
Guggul: Traditionally used in Ayurvedic medicine, guggul supports healthy thyroid function and metabolism, and may help with weight management in those with hypothyroidism.
Struggling Tip: Guggul is available in supplement form, making it easy to incorporate into your routine.
Dose: 750mg/day, safe for breastfeeding but not for pregnancy. Discontinue when thyroid levels regulate
Holy Basil: Known for its stress-relieving properties, holy basil can support overall hormonal balance and help reduce the impact of stress on the thyroid.
Struggling Tip: Holy basil can be enjoyed as a tea or in supplement form. Try incorporating a cup of holy basil tea into your evening routine for relaxation.
Dose: 2-3mL of holy basil tincture diluted in water three times a day
4. Mind/Spirit: Cultivating Inner Balance
Meditation and Mindfulness: Regular mindfulness practices can help reduce stress and improve overall well-being, creating a more balanced internal environment that supports thyroid health.
Struggling Tip: If traditional meditation isn’t your style, try mindful walking or eating. Focus on being fully present in whatever activity you’re doing, even if it’s just for a few minutes.
Affirmations: Incorporating positive affirmations about health and well-being can reinforce a positive mindset, which is vital when managing a chronic condition like hypothyroidism.
Struggling Tip: Write down a few affirmations and place them where you’ll see them daily, like on your mirror or on your car’s dashboardl. Repeat them to yourself each morning and evening.
Journaling: Writing down thoughts, feelings, and health goals can provide insight into emotional and physical patterns, helping to identify triggers and track progress.
Struggling Tip: If you’re new to journaling, start with a simple prompt like “What am I grateful for today?” or “How am I feeling in my body today?” Set aside just 5-10 minutes each day to write.
Connecting with Nature: Spending time in nature can have a calming effect on the mind and body, reducing stress and supporting overall health, including thyroid function.
Struggling Tip: If you can’t get outside often, try bringing nature indoors with houseplants, or take a few moments each day to simply sit by an open window and breathe in the fresh air.
Emotions and the Thyroid: According to Chinese medicine, emotions like guilt, shame, and low self-confidence can negatively impact thyroid health. These emotions often persist over time, festering within the body. Essentially, these feelings involve self-attack, which can lead to the body internalizing this negative self-talk, potentially manifesting as autoimmune disease. Assess the role these emotions play in your sense of self and your personal narrative. See where you can reframe that narrative and discover ways you can encourage a more positive and loving relationship with yourself.
Psycho-Spiritual Thyroid Connection: Perhaps by virtue of proximity, the thyroid and the throat have a psycho-spiritual connection. I always ask my patients with thyroid disorders, “what is it that you haven’t said?” When we swallow our concerns or don’t assert our boundaries, energy gets stuck in the throat. Practice using your voice and expressing your boundaries.
Struggling tip: Recall the times where you wanted to use your voice, but for whatever reason, couldn’t in that moment. Journal about that experience. What is it that you wish that you could have said in that moment? Use your voice to say those words out loud now either to yourself, as if the intended recipient was there, or to a trusted confidant.
Next Steps: Getting to the Root Cause
Understanding the root cause of your hypothyroidism is crucial to managing it. If you suspect you may have hypothyroidism, or if you’ve already been diagnosed, consider integrating these holistic practices into your daily routine. A balanced approach that includes diet, lifestyle changes, herbal support, and mind-body practices can significantly improve your thyroid health and overall well-being.
Always consult with a healthcare provider to get to the root cause and before starting any new treatment plan to ensure it’s right for you.
““In the pursuit of health, persistence is the key to transformation.”
Chinese: “在追求健康的过程中，坚持是转变的关键。””
