Introduction
Hashimoto’s thyroiditis is an autoimmune condition that affects the thyroid gland, leading to inflammation and an underactive thyroid (hypothyroidism). People with Hashimoto’s often experience periods of exacerbation known as “flares,” where the symptoms worsen, causing discomfort and disruption in daily life. If you are living with Hashimoto’s, you know how challenging these flares can be. What is even more complicated is that no two individuals with Hashimoto’s will experience the same symptoms when having a Hashimotos flare. However, there are strategies to help manage and prevent flares, allowing you to take control of your health. In this blog post, I’ll explore essential tips to stop Hashimoto’s flares in their tracks and share with you what has worked for me and others.
1. Stay Compliant with Medication
Consistency with thyroid medication is crucial in managing Hashimoto’s. If you’re prescribed thyroid hormone replacement therapy, take the medication as directed by your healthcare provider. Skipping doses or being inconsistent can lead to fluctuations in hormone levels, potentially triggering a flare. Make sure to attend regular check-ups to monitor your thyroid function and adjust medication if necessary. However, as I talk about in this podcast episode medication is not enough for Hashimotos. You must do more than take a pill to avoid flare ups and heal your thyroid and immune system.
2. Identify Triggers
Hashimoto’s flares can be triggered by various factors, including stress, diet, and environmental elements. Keep a journal to track your symptoms and potential triggers. Common triggers may include certain foods (gluten and dairy are the most common), stress or emotional upheaval, exposure to toxins, or infections. Identifying these triggers can help you make necessary lifestyle changes to prevent future flares. I personally also have had flares after eating corn, tomatoes, sugar and processed foods.
3. Adopt a Thyroid-Friendly Diet
A nutrient-rich diet can play a significant role in managing Hashimoto’s flares. Focus on foods that support thyroid health, such as:
- Iodine-rich foods: Iodine is essential for thyroid hormone production. Incorporate iodine sources like fish, seaweed, and iodized salt, but be cautious not to overconsume, as excessive iodine can exacerbate Hashimoto’s in some cases.
- Selenium-rich foods: Selenium aids in reducing thyroid inflammation and supports antioxidant function. Brazil nuts, seafood, and sunflower seeds are excellent sources of selenium.
- Anti-inflammatory foods: Incorporate foods rich in omega-3 fatty acids, like fatty fish (salmon, mackerel), flaxseeds, and chia seeds. These can help reduce inflammation in the body.
- Gluten and dairy avoidance: Many people with Hashimoto’s find that eliminating gluten and dairy from their diet can alleviate symptoms and prevent flares. I personally can handle butter and some hard cheese as long as I only eat a little bit every few weeks.
4. Manage Stress
Stress can be a significant trigger for Hashimoto’s flares. Incorporate stress-reducing practices into your daily routine, such as meditation, yoga, deep breathing exercises, spending time in nature, or pursuing hobbies you enjoy. Finding healthy ways to cope with stress can have a positive impact on your overall well-being and may help prevent flares. Make sure to prioritize your self care. Check out my free 30 day self care journal template.
5. Prioritize Sleep
Adequate sleep is vital for maintaining a healthy immune system and hormone balance. Aim for 7-9 hours of quality sleep each night. Establish a relaxing bedtime routine, limit screen time before bed, and create a comfortable sleep environment to promote restful sleep. I know I notice a big difference if I don’t get good sleep.
6. Regular Exercise
Engaging in regular, moderate exercise can boost your immune system, improve mood, and support overall health. However, listen to your body and avoid overexertion, especially during flare-ups. I find exercising first thing in the morning makes a big difference for me. I also find that yoga, swimming, walking and zumba or aerobic dance are some of the best.
7. Consider Supplements
Certain supplements may support thyroid health and help manage Hashimoto’s. However, always consult with a healthcare professional before adding any supplements to your regimen. Some common supplements for Hashimoto’s include vitamin D, probiotics, and adaptogenic herbs like ashwagandha and rhodiola.
Conclusion
While living with Hashimoto’s thyroiditis may present challenges, incorporating these tips into your daily life can help you manage and prevent flares. Remember that every individual is unique, and what works for one person may not work for another. Work closely with your healthcare provider to develop a comprehensive plan tailored to your specific needs. By taking proactive steps, you can regain control of your health and live a fulfilling life despite Hashimoto’s.
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