It’s time to unlock the mystery: Why Understanding Thyroid-Related Fatigue Changes Everything
When nighttime temperatures begin to drop and a light jacket is no longer sufficient, we’re forced to face the reality that another year is coming to a close. Each year comes and goes more quickly than the last while, somehow, simultaneously seeming longer. By the time the holidays roll around, you’re exhausted.
While the holidays are a wonderful season spent with friends and family, they too can be exhausting. A quick break is all you get before another year begins. If you’re feeling tired and no amount of rest seems to be enough, it might be more than winter blues – it could be thyroid-related fatigue.
But first, let’s hear this story of Evelyn…
Evelyn began to feel fatigued after her first child was born. It’s normal, her doctor told her. Just get as much rest as you can while the baby is sleeping and enjoy your new life as a mother.
Now, over five years later, she’s feeling no better. In fact, she feels worse. Sure, she has a demanding job and an active five-year-old son. But she does her best to eat well, exercises when she can, and keeps to a fairly regular sleep schedule. Yet her weight fluctuates, as does her mood, and she experiences more significant symptoms in the week leading up to her period than she ever did before.
Finally, her doctor agreed to run some tests and she was diagnosed with hypothyroidism. All along, she’d been suffering from untreated thyroid- related fatigue.
What is Thyroid-Related Fatigue?
Your thyroid is a small butterfly-shaped gland that sits at the base of your neck in front of your voice box. It produces two hormones—T4 and T3— that help regulate a wide range of bodily processes from metabolism to menstruation.
When the thyroid doesn’t produce enough of these hormones, the processes they regulate may become impaired. In other words, your body starts to slow down.
The clinical name for underactive thyroid is hypothyroidism. It’s a condition that can have many causes ranging from inherited or autoimmune conditions to dietary deficiencies. Left untreated, underactive thyroid can lead to weight gain, joint and muscle pain, dry skin, thinning hair, heavy or irregular periods, slow heart rate, and low mood or depression.
One of the most common symptoms, however, is fatigue.
If Evelyn’s story sounds familiar or if you’re simply feeling sluggish and you don’t know why, you’ve come to the right place. In this guide, we’ll delve deep into the subject of thyroid-related fatigue to learn how to manage it to live a fuller, more fulfilling life.
Hack #1
Sleep Mastery: Proven Techniques to Rejuvenate Your Energy Nightly
Sleep problems are common in individuals suffering from thyroid disorders. If your thyroid is overactive—a condition called hyperthyroidism—your body might be in overdrive. You may have anxiety or irritability that makes it difficult to sleep as well as muscle aches, night sweats, or frequent urges to urinate that make it hard to stay asleep.
For people with hypothyroidism, being tired isn’t the issue—it may be a near constant. But as tired as you are, it may take a long time to fall asleep and you may find yourself waking several times. Many people with underactive thyroid have trouble tolerating cold at night or experience joint and muscle pain that disrupts their sleep.
Thyroid issues are correlated with a variety of sleep disorders such as hypersomnia, sleep-related hypoventilation, and restless legs syndrome (RLS).
Hypersomnia is characterized by an irrepressible need to sleep and hypothyroidism is the leading cause of this condition. Sleep-related hypoventilation isn’t caused by hypothyroidism but can be mistaken for an untreated case of it. It causes very shallow or slow breathing during sleep. Finally, RLS is a disorder in which a person experiences uncomfortable or unpleasant sensations in the legs while at rest.
Obtaining a diagnosis and treatment for underlying thyroid issues is essential, but there are also some practical steps you can take to improve your sleep quality.
5 Tips to Improve Sleep Quality
1| Find your perfect temperature for sleep. Sleep experts generally agree that cooler temperatures are better for sleep but if you have thyroid issues, temperature may affect you differently. If your thyroid is overactive you may sleep hot and get night sweats if the room isn’t cool enough. If your thyroid is underactive you may have trouble falling or staying asleep if it’s too cold in the room.
2| Keep your bedroom dark and quiet. A dark and quiet room is optimal for healthy sleep. If there’s a lot of ambient light outside your home, invest in blackout curtains or try wearing a sleep mask to bed. If noise is an issue, try wearing earplugs or noise-canceling headphones. You can also try a white noise machine or play white noise through your headphones.
3| Go to bed at the same time each night. By going to bed at the same time each night, you can effectively train your brain to get sleepy on schedule. It may also help to develop a calming nightly routine such as taking a hot bath and changing into your pajamas before settling down with a book or a calming podcast.
4| Consider taking melatonin supplements. Melatonin is a hormone your body produces naturally that helps regulate your circadian rhythm. If your thyroid isn’t working properly, it might affect melatonin production as well, so consider taking a low-dose melatonin supplement about 30 to 60 minutes before bed each night.
5| Avoid electronic devices before bed. The blue light from electronic devices can interrupt melatonin production and affect your sleep. There is also research to suggest that the electromagnetic frequency (EMF) from electronics can be particularly problematic for individuals with thyroid disorders. Shut down electronic devices at least 30 minutes before bed and consider keeping your phone and other electronics 8 feet away from your head when you are asleep.
Hack #2
Energize From Within: Nutritional Secrets to Supercharge Your Day
Thyroid issues are rarely caused by dietary deficiencies, but having too little or too much iodine in the diet can affect thyroid function. This is because iodine atoms are required to produce thyroid hormones. Thyroxine (T4) contains four iodine atoms and triiodothyronine (T3) has three. Fortunately, iodine sufficiency is very uncommon in the United States.
Even so, iodine is an essential mineral that should be included in a balanced diet. Key dietary sources include iodized salt with lesser amounts found in animal proteins, dairy, sea vegetables, and seafood.
Aside from iodine, other nutrients that support thyroid function include:
1. Selenium – This nutrient is also needed for thyroid hormone production and helps protect the thyroid against the damaging effects of oxidative stress. Selenium-rich foods include tuna, sardines, legumes, eggs, and brazil nuts.
2. Zinc – This essential mineral plays a key role in supporting healthy levels of T4, T3, and thyroid-stimulating hormone or TSH. Dietary sources of zinc include whole grains, dairy, nuts, seeds, red meat, eggs, and shellfish.
3. Iron – Deficiency of this nutrient has been associated with thyroid dysfunction because the thyroid needs iron to convert T4 into T3. Dietary sources of iron include red meat, fish, tofu, spinach, legumes, broccoli, and quinoa.
While nutritional supplements can help you achieve a more balanced diet, it’s wise to consult your doctor before taking them. Supplements can help you correct specific nutrient deficiencies but taking a multivitamin when you don’t need it might cause you to get too much of a certain nutrient which may cause issues of its own.
If your doctor recommends thyroid-specific supplements, follow their instructions closely to select the right one. Too much iodine or synthetic thyroid hormone could lead to side effects.
5 Energy-Boosting Nutrition Tips
1. Start your day with a protein-rich breakfast. Give your body some fuel to start your day so you don’t start off running at a deficit. A protein-rich breakfast is a great option.
2. Eat a snack or meal every 3 to 4 hours. Providing your body with a consistent source of fuel is the key to avoiding energy spikes and crashes. Aim for three moderate meals and a few small snacks a day. Listen to your body to tell you when you’re full and when you’re hungry.
3. Balance your meal with complex carbohydrates. Not only are complex carbohydrates like whole grains a good source of zinc and other essential nutrients, but they provide slow-burning energy for your body. Your main meals should consist of a balance of protein, complex carbohydrates, and healthy fats.
4. Avoid heavily processed foods. Fried and processed foods are tempting but overindulging in them will only make you more sluggish, not to mention slowing down your digestion. If you do choose to indulge, keep it to once per day or a few times a week.
5. Don’t eat a heavy meal right before bed. Some experts suggest sleeping on an empty stomach is bad for you but eating too much before bed may keep you from sleeping properly. If you get hungry right before bed, stick to a light and healthy snack that will be easy for your body to digest.
Hack #3
Beat the Burnout: Stress-Busting Strategies for Optimal Thyroid Health
Everyone experiences stress but if your thyroid isn’t functioning properly, you may feel the effects of stress more acutely. That’s because your thyroid works alongside your adrenal glands—the glands that produce the hormone cortisol when you feel stressed.
If your thyroid is underactive, so is your metabolism. Stress will still cause your adrenal glands to pump out cortisol and adrenaline, but your body will struggle to metabolize it. As a result, you may end up feeling even more anxious and burnt out than you otherwise would. Chronic stress is a key contributor to thyroid-related fatigue.
It’s unrealistic to think you can completely abolish stress from your life, but learning your individual triggers and finding ways to manage it can help you mitigate thyroid-related fatigue.
3 Stress-Management Techniques
1. Start your day with a calming ritual. If you start your day in a panic, your cortisol levels are going to remain high and you’ll feel burned out quickly. Instead, start your day with a calming activity like reading the paper with breakfast or taking a short walk.
2. Schedule breaks into your day. Once your day gets started, it’s easy to get caught up in the hustle and bustle. Prioritize giving yourself time to rest and check in with yourself. A good rule of thumb is to take a 10-minute break hourly and two longer breaks per day.
3. Learn how to say no. You like to think you can do it all but your thyroid-related fatigue says otherwise. Check in with your energy level and mood throughout the day to determine whether you’re up to taking on additional responsibilities.
Hack #4
Active and Alice: Exercise to Boost Your Energy and Revitalize Your Life
When you’re feeling fatigued, exercise is likely the last thing on your mind. As you’ve undoubtedly heard time and again, however, a little exercise can do the body good. If you’re struggling with thyroid issues, the key is to stick to low-impact exercises that get your body moving but don’t overtax your system.
If you’re not currently engaged in an exercise routine, talk to your doctor before you start. Your doctor will be able to help you assess your current level of physical fitness and identify any underlying health issues that could put you at risk for injury.
Walking is a great place to start if you’re new to exercise. You don’t even have to walk very quickly or do it for a long period of time. A simple 10- to 15-minute walk once or twice a day can make a difference. As you get used to exercising, you’ll be able to walk a little bit faster or incorporate challenges such as a mild incline.
5 Steps for Developing an Exercise Routine
Determineyourbaselineleveloffitness.Therearemanyways you can do this such as taking your pulse before and after walking a mile, seeing how long it takes you to walk or run a mile, and seeing how many pushups you can do in a row.
2. Think about your fitness goals. There’s nothing wrong with exercising simply for the sake of it, but it may help motivate you when you’re feeling fatigued to know that you’re working toward a specific goal.
3. Set aside time to exercise each day. Take a look at your schedule and see where it makes the most sense to work in some exercise. It might be in the morning before work, in the middle of the day, or in the evening right after you get home.
4. Start off easy and progress slowly. Choose a type of exercise that’s relatively easy for you and keep at it for a little while until it starts to feel too easy. Then you can slowly progress either by extending your sessions or by making the exercise more challenging.
5. Check in and make changes if needed. As you get into the habit of exercising, you may find you need to switch things up and that’s okay! If you get bored, try alternating activities or change up the location of your workout.
Hack #5
Power of the mind: Mental Hacks to Overcome Fatigue and Reignite Your Spirit
Thyroid-related fatigue isn’t just physical—it can be mental as well. In addition to feeling tired and sluggish, you may find it difficult to concentrate. You may even struggle with memory.
If you’re experiencing mental fatigue related to thyroid issues, be kind to yourself. It’s all too easy to fall into patterns of negative self-talk, blaming yourself for not being able to do as much as you can when you feel well. Thinking this way will only make you feel worse and you’ll struggle that much more to bring yourself out of your funk.
The key to overcoming mental fatigue isn’t to force yourself through it. Mindfulness and meditation techniques can help you come to a better understanding of yourself and how you’re feeling. With this understanding, you can develop coping strategies and find a solution.
3 Mindfulness and Meditation Techniques
1. Walking Meditation – This technique has the added benefit of gentle exercise. Simply find a quiet place to take a walk—you’ll need about 10 yards of free space. Start walking slowly, paying attention to the sensations in your body as well as the sights and sounds around you. At the end of your 10-yard path, turn around and go back. Keep walking, focusing on your awareness of those sensations instead of letting your mind wander.
2. Body Scan Meditation – Lie down on your bed or on a mat so you feel comfortable. Your legs should be straight and your arms straight down at your sides with the palms facing up. Starting at the top of your head, focus your attention on specific parts of your body, working your way down to your toes. Notice any sensations you feel or emotions that come to surface with each part of your body but keep moving, don’t linger.
3. Counted Breaths – Sit upright in a chair with your back straight and your arms relaxed. Press the tip of your tongue against the back of your top teeth. Exhale through mouth, making a whooshing sound. Close your lips and inhale through your nose over a count of four then hold for seven seconds. Exhale again through your mouth over a count of eight seconds. Repeat for several cycles.
Hack #6
Revitalize Every Day
Your thyroid plays a role in regulating nearly every essential process in your body. It works at all hours of the day to maintain balance. You too can work to achieve balance. All it takes is a solid plan and some consistent effort.
If you’re starting to doubt whether you have what it takes to overcome your thyroid-related burnout, don’t worry! You don’t have to completely change your habits overnight. Take it one step at a time and find what works for you in each section of your life from sleep to diet to exercise routine. Some steps may take longer than others to figure out, but there’s nothing wrong with that.
Here are three simple steps to help you build a thyroid-rebuilding lifestyle:
1. Make a plan of action. You don’t necessarily need to outline every single one of your goals, but really spend some time thinking about how you’d like to see your life change. There may be some measurable aspects you can include in your plan— such as losing weight or reducing your resting heart rate—but don’t forget to include internal goals like starting each day with more energy or feeling more stable throughout the day.
2. Be accountable to yourself. Consistency is the key to success when starting and maintaining healthy habits. Keeping a health journal and making daily entries is a great way to track your progress. If there’s a particular area of your plan that you struggle with, consider finding a buddy. Take your daily walks with a friend or neighbor. Cook healthy dinners with your partner.
3. Recognize and celebrate your success. When it comes to revitalizing your thyroid health, there may be no exact end point at which your goal is accomplished. If you focus only on a specific goal that seems far away, you may lose motivation along the way. It’s wise to set smaller goals along the path and to celebrate each time you accomplish one. You might even want to set aside a special place in your health journal to recognize success on a daily or weekly basis.
Hack #7
Your Personal Blueprint: Tailoring a Plan for Ultimate Vitality and Success
If you’re new to the concept of keeping a health journal, don’t worry — you’ll find all the details you need right here.
A health journal doesn’t have to be something complicated or overly detailed (thought it can certainly be as detailed as you like). The idea is to keep track of physical symptoms and other health markers so you can gain a better understanding of yourself and how your efforts are paying off. If you decide to seek professional medical help for your thyroid concerns, having detailed information about your experience can be very helpful in making an accurate diagnosis.
So, What information should you include in your health journal?
Here are some ideas:
- Energy Level – Develop a scale to rate your daily energy level and make note of it several times throughout the day.
- Sleep-Recordwhattimeyouwenttobedandwakeupeachday.
- Vital Signs – You might track your vital signs such as your heart rate and temperature (it’s best to take these first thing in the morning).
- Body Weight – If you want to track your weight, weigh yourself first thing every morning.
- Food – Write down what you eat each day. You don’t have to be specific about portions or calories, unless you want to.
- Exercise – Record what type of exercise you did and how long.
- Stress Level – Like your energy level, check in with yourself throughout the day about how stressed you’re feeling and develop a personal scale.
You may also want to include an open section for taking notes on things that might vary from day to day. For example, one day you might experience more anxiety than another—record how you feel and what factors you think might have contributed to it. You might even include information about your bowel habits, how much water you drink, and any pain you feel.
Like the other healthy habits outlined in this guide, keeping a health journal might not be something you can start doing at the drop of a hat. You may need to start by just recording a few basic details each day, working your way up to more detailed entries as you develop a daily habit of writing in your journal.
Final Thoughts
Take Control Now
You may not have the ability to control the underlying factors that led to your thyroid-related burnout, but you can be proactive about resolving it. Take the time to foster a greater understanding of yourself and your needs to create a life that doesn’t just work for you but fulfills and satisfies you. You deserve to feel healthy and energized, not just tired.
The first step in taking back control of your life is to do a self-check. Ask yourself how you’ve been feeling lately and answer honestly. You might even want to write down your answer in a journal or record your thoughts and feelings over a period of days.
As you take steps toward conquering your fatigue, keep journaling. It may help to track physical symptoms as well as internal signs like your mood or energy levels. Don’t feel like you have to follow one of the templates described here—do what feels right for you. Remember, consistency is key, so feel free to try a few different options until you find one that fits.
It may help to embrace the hacks in this guide one at a time, fully committing to one before incorporating another into your routine. This will keep you from feeling overwhelmed and making your burnout worse. Just be sure to take notes about your efforts and the results so you can look back on them weeks or months later to see how far you’ve come.
