My Accidental Expert Training for Hashimoto’s
In 2021, my life took an unexpected turn when my doctor delivered the news: I had Hashimoto’s disease causing a thyroid hormone deficiency. The Thyroid is a butterfly-shaped gland in your neck that produces hormones regulating your metabolism, affecting how your body converts food into energy.
Hashimoto’s Disease is an autoimmune disorder that attacks the thyroid gland. When your immune system mistakenly targets your thyroid, it can gradually destroy it. Common symptoms include fatigue, weight gain, cold intolerance, dry skin and hair, constipation, joint pain, muscle weakness, and heavy menstrual bleeding.
While the exact cause remains unknown, it’s believed to be a combination of genetic and environmental factors. Your immune system plays a crucial role in developing this condition.
The treatment for Hashimoto’s is hormone replacement therapy. Every morning, I take a pill (and wait 30 minutes for coffee or breakfast) to replace the hormones my body isn’t producing. However, hormone replacement doesn’t alleviate the stress on your body caused by the constant immune system battle.
Here are my top five strategies to manage Hashimoto’s:
1. Gluten-Free Diet:
Before my diagnosis, I noticed that my body was reacting negatively to gluten. I experienced skin rashes, gastrointestinal issues, and brain fog. Studies have shown that a gluten-free diet can reduce inflammation, which is linked to skin issues,joint pain, and fatigue.
2. Low-Impact Workouts:
Prior to my diagnosis, I was a high-intensity interval training enthusiast. However, I noticed that my weight was increasing and I wasn’t feeling as good as I thought I should. High-impact exercises can stress the thyroid gland,worsening symptoms and interfering with hormone production. I focus on low-impact workouts like yoga, Pilates,walking, swimming, and weight-bearing exercises.
3. Protein-Focused Meals:
As a pescatarian, I work extra hard to ensure all of my meals are protein focused. I use the Cronometer app to track my protein intake. Protein is essential for thyroid hormone production, nutrient absorption, muscle mass maintenance, and weight management.
4. Stress Relief:
Stress plays a significant role in contributing to Hashimoto’s symptoms. I’ve found that incorporating stress-relieving practices into my routine has been incredibly helpful. I enjoy walking, meditation, downtime, and creative activities.
5. Prioritize Sleep:
I’ve noticed a significant improvement in my overall well-being since I started prioritizing sleep. I use my Oura Ring to track my sleep and implement a relaxing bedtime routine. Adequate sleep is crucial for a healthy immune system and managing Hashimoto’s. I aim for 7-9 hours of sleep each night.
Have any other tips? Comment below and help our Hashi Community out!