5 Ways To Stay Energized With Hypothyroidism

Does having an underactive thyroid cause fatigue and tiredness…YES

Does having an underactive thyroid mean you never have energy…NO

Having hypothyroidism does not mean you have to suffer from debilitating fatigue and exhaustion for the rest of your life.

Nay, nay, I say…

Tired, lethargy, and fatigue are common symptoms of your thyroid not functioning optimally and needing extra attention.

Increasing fatigue and weight gain levels often cause someone to see their healthcare provider and set them off on their thyroid healing journey.

Hypothyroidism occurs when you have low levels of thyroid hormones T4 and T3 circulating. On blood work, this could look like elevated levels of thyroid stimulating hormone (TSH) and low or low-normal levels of T4 and T3 (1).

The thyroid hormones produced by your thyroid gland (thyroxine and triiodothyronine) exert an effect on all of your cells (3). As fewer levels of this hormone get made, your cellular processes and functions begin to slow down, hence why you might experience sluggishness and fatigue.

As you work on optimizing your thyroid hormone levels and getting your energy back, here are a few things to consider.

1. Eat Whole Foods: whole foods are minimally processed (2,3). Think of foods that are low in chemical additives but rich in nutrients. Eating whole foods will provide your body, including the thyroid, with the proper nutrients and minerals needed for optimal functioning. Nutrient-dense foods also help to keep your blood sugar stable throughout the day and keep you from crashing. Lastly, nutrient-dense foods are rich sources of antioxidants, which are great for anyone with Hashimoto’s. Hashimoto’s, the autoimmune form of hypothyroidism, leads to tissue damage, and antioxidants can help with the repair.
3. Getting Quality Sleep: it might seem counterintuitive, but quality, restorative sleep makes you feel refreshed. You should aim for seven to nine hours of sleep every night (4). What do I mean by quality sleep? I am referring to your body’s ability to get to the deep restorative stage of your sleep cycle. During this stage of your sleep cycle, it gives your body the chance to recover (5) from the day’s events and prepare your body for your upcoming day. Try limiting devices 1-2 hours before bedtime and staying consistent with your rest to help improve your sleep hygiene.
5. Exercise: not only will it help improve your energy levels, but it will also help with sleep quality. Furthermore, exercise can help improve your metabolism, energizing you (6). Start with 10-15 minutes of walking 3-4 times a week and then progress.
7. Limit Caffeine Consumption: I know how tempting it can be to rely on caffeine to get you through your day. It starts with one cup, and then the next thing you know, you have lost track of how much coffee you are drinking, and you find yourself stuck in an endless cycle of feeling energized, being wound up only to crash a few hours later. Caffeine can impact your body’s ability to get into a deep sleep (7). Alternatives to coffee include Chicory Root, Dandelion tea, and Adaptogenic Teas.
9. Routine Thyroid Testing: monitoring your thyroid levels can help catch imbalances before your fatigue worsens. Even if labs show that your levels are within range, but you are still feeling fatigued, you might need to do a deeper dive into other causes of your fatigue (6). Furthermore, when it comes to routine thyroid testing, at our wellness center, we are referring to more than just TSH. As part of our regular thyroid testing, we look at TSH, Free T4, Free T3, and a few more markers to ensure your thyroid functions optimally.

If you are curious about how we work with people with hypothyroidism, schedule your complimentary consultation to learn more.

Sources:

1. U.S. National Library of Medicine. (n.d.). Thyroid problems | hypothyroidism | hyperthyroidism. MedlinePlus. Retrieved July 1, 2022, from https://medlineplus.gov/thyroiddiseases.html#:~:text=Your%20thyroid%20is%20a%20butterfly,how%20fast%20your%20heart%20beats

2. Spritzler, F. (2020, August 11). 21 Reasons to Eat Real Food. Healthline. Retrieved December 27, 2022, from https://www.healthline.com/nutrition/21-reasons-to-eat-real-food#TOC_TITLE_HDR_15

3. Seitz, S. (2022, January 24). What are whole foods? Clean Green Simple. Retrieved December 29, 2022, from https://cleangreensimple.com/article/what-are-whole-foods/

4. Coping with fatigue. British Thyroid Foundation. (n.d.). Retrieved January 12, 2023, from https://www.btf-thyroid.org/coping-with-fatigue

5. Stages of sleep: What happens in a sleep cycle. Sleep Foundation. (2022, July 8). Retrieved January 12, 2023, from https://www.sleepfoundation.org/stages-of-sleep

6. Stewart, J., Cherney, K., Coakley, E., Miller, B., Orenstein, B. W., & Patino, E. (2018, October 31). A daily plan to fight hypothyroidism fatigue. EverydayHealth.com. Retrieved January 12, 2023, from https://www.everydayhealth.com/hs/hypothyroidism/daily-routine-fight-fatigue/

7. Vann, M. R., Cherney, K., Strauch, I., Migala, J., Miller, B., Stewart, K., Orenstein, B. W., & Theobald, M. (2018, July 5). 8 ways to stay energized with hypothyroidism. EverydayHealth.com. Retrieved January 12, 2023, from https://www.everydayhealth.com/hs/thyroid-pictures/stay-energized/