Hashimoto’s thyroiditis, also known as Hashimoto’s disease, is an autoimmune disorder that affects the thyroid gland. It is the most common cause of hypothyroidism, a condition in which the thyroid gland does not produce enough hormones. Hashimoto’s is a chronic condition, but with the right diet and lifestyle changes, its symptoms can be managed effectively. In this blog post, we’ll explore 7 ways diet and lifestyle changes can help manage Hashimoto’s.
- Eliminate Gluten: Gluten is a protein found in wheat, barley, and rye. It can trigger an autoimmune response in people with Hashimoto’s, leading to inflammation in the thyroid gland. Eliminating gluten from your diet can help reduce inflammation and improve thyroid function. I’ve been gluten free for 10 years now since before I even knew I had Hashimoto’s and it has helped me a lot. I don’t plan to ever go back to eating gluten.
- Reduce Sugar: Consuming too much sugar can disrupt blood sugar levels and cause inflammation in the body. This can worsen Hashimoto’s symptoms. Cutting back on sugar can help stabilize blood sugar levels and reduce inflammation. When I eat sugar I have major flare ups. and I notice that I am not managing my Hashimoto’s well at all.
- Eat Anti-inflammatory Foods: Including anti-inflammatory foods in your diet can help reduce inflammation in the body. Some examples of anti-inflammatory foods include fatty fish, nuts, seeds, berries, and leafy greens. I really like to eat berries- blackberries, blue berries, and raspberries. You have to be careful with strawberries as they are considered a goiter centric food and can cause more problems.
- Balance Macronutrients: Eating a balanced diet with the right proportions of macronutrients (proteins, fats, and carbohydrates) can help regulate blood sugar levels and support thyroid function. Consulting a registered dietitian can help determine the right macronutrient balance for you.
- Manage Stress: Stress can worsen Hashimoto’s symptoms by disrupting hormone levels and increasing inflammation in the body. Practicing stress-reducing techniques such as meditation, yoga, and deep breathing can help manage stress and improve overall health. If you are going to manage Hashimotos you must get your stress under control.
- Exercise Regularly: Regular exercise can help improve thyroid function, regulate hormone levels, and reduce inflammation in the body. It can also improve mood and energy levels, which can be beneficial for people with Hashimoto’s. I notice I big difference in how well I manage Hashimotos when I exercise and when I don’t.
- Get Enough Sleep: Getting enough sleep is essential for overall health and can be particularly important for people with Hashimoto’s. Lack of sleep can disrupt hormone levels and increase inflammation in the body, worsening Hashimoto’s symptoms. Aim for 7-9 hours of sleep each night. I like to use my oura ring to track how much sleep I have had and how well I have slept.
Check out my Hashimoto’s Journal and Planner- Print on Amazon, Printable PDF from Etsy
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