Fatigue is one of the most prevalent symptoms of hypothyroidism or an underactive thyroid. Medication can help you feel better, but making a few changes to your daily routine can help you maintain your energy levels throughout the day.
Beatriz Olson, MD, assistant clinical professor of endocrinology and metabolism at Yale School of Medicine in New Haven, Connecticut, says, “It’s all about lifestyle. You are the sum total of everything you eat, do, and think.” Whatever the source of your hypothyroidism — whether it’s the autoimmune Hashimoto’s disease, having your thyroid surgically removed, or a less prevalent variety of the problem — here’s a plan for all-day energy to help you get rid of your hypothyroidism fatigue.
Make it a habit to wake up at the same time every morning to make an excellent start for yourself. Rachel Abrams, MD, MHS, head of Santa Cruz Integrative Medicine in California, explains- “The body does better when you sleep in a regular pattern, so for anyone with hypothyroidism — or not — waking up at nearly the same time can be helpful.” That doesn’t imply you should wake up at 7 a.m. even if you’re sleep-deprived because you went to bed at 2 a.m. It’s more vital to be well-rested than to wake up at the same time, but it can help you sleep more consistently and deeply.
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Take your thyroid medication first thing in the morning. According to Dr. Olson, the best time to take your thyroid hormone medicine is first thing in the morning, on an empty stomach, and then wait for approximately an hour before you eat. Certain diets and other medications might hamper thyroid hormone absorption.
Dr. Abrams advises that you must be consistent even if you don’t follow the optimal routine. She says, “If someone can’t remember to take that medication unless they’re eating at the same time, or they’re rushing out of the house, and they don’t have breakfast, I’d honestly rather they take it with food as long as they do it on a regular basis, the reason being that if you always take it with food, you won’t absorb as much of it, but we will adjust your dose for that circumstance.”
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Consume a nutritious breakfast. A morning meal is not required, but a healthy breakfast can be beneficial, according to Abrams. Having a doughnut or other simple carbs with sugar and white flour can boost your blood sugar, then drop it back down and worsen any energy concerns you have from hypothyroidism. Instead, combine protein-rich foods like almond butter with nutritious carbohydrates like oats for a healthy breakfast meal. These foods digest more slowly than oatmeal alone, and your blood sugar and energy levels will remain stable throughout the day and help you counter hypothyroidism fatigue.
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Caffeine should be consumed with caution. According to Abrams, caffeine is safe for many people with hypothyroidism but not for those with severe anxiety, sleeplessness, or panic disorder. The main issue with caffeine is that people take it to compensate for not getting enough sleep, and this is actually highly damaging to their health.
Choose natural caffeine sources such as coffee or tea over soda or energy drinks, and pay attention to how it affects you. Some people can consume coffee before bed because their metabolism doesn’t react to it, but others can’t even drink caffeine after midday. You must be aware of your own limitations. The normal individual should generally avoid drinking it after 2 or 3 p.m. Green tea, which has less caffeine than coffee and other teas, has anti-inflammatory properties and may be a good alternative for some people who suffer from fatigue.
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Keep some water nearby. Olson explains that dehydration can cause fatigue or headaches. You want your urine to be moderately diluted, not dark brown or dark orange, and everyone’s needs vary. She recommends a couple of liters each day, and if you’re working outside and sweating, you’ll need to drink more than if you’re working in an air-conditioned environment. Keep a 16-ounce bottle of water at your desk to assist you in meeting your goal.
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Take a break for a nutritious meal. Ham and cheese on white bread aren’t good for your energy. Lunch, like breakfast, should be low in simple carbohydrates such as white bread. Olson says, “Most people are eating too many processed carbohydrates. I tell people to focus on proteins, nonstarchy carbohydrates like vegetables, and good fats.” Good examples are eggs, avocados, and Greek yogurt.
According to Abrams, some organic complex carbohydrates, such as whole grains, can help you maintain good levels of the brain’s chemical serotonin, but other people with hypothyroidism, such as those who also have diabetes, may require very low-carb diets. Consult your doctor about the ideal eating plan for you.
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Recharge your batteries in the afternoon. Looking for a quick treatment for an energy slump in the afternoon? Take a break. Afternoon napping is a natural human activity because your energy levels drop in the afternoon as part of your normal daily cycle. You won’t enter a deep sleep cycle if you limit your sleep to 20 to 25 minutes, so you won’t wake up drowsy. If napping isn’t an option, get up from your chair and take a walk outside. Set a timer for five minutes every hour to stretch and stand and leave whatever you’re doing, suggests Olson. Even doing something enjoyable for a short period of time will recharge your batteries.
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Get some physical activity and exercise to improve your energy levels and get rid of hypothyroidism fatigue. Exercise is critical for people with hypothyroidism because it keeps their metabolism up and helps alleviate symptoms like despair, poor energy, and constipation. If you’re exhausted, a simple walk around the block is a nice place to start; if you’re already active, a game of soccer might be a good choice, she says. Exercise is beneficial for a variety of reasons. According to Olson, it helps enhance blood flow to the brain, eliminate toxins, and develop muscular mass, which increases the creation of mitochondria, the energy units in the cells.
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Make time for your thoughts. According to Olson, sadness, despair, and anxiety can limit your bandwidth and sap your energy, but meditation can help counteract stress-related spikes in nervous system activity, which can leave you weary. She recommends taking a course in mindfulness-based stress reduction, which is available at many hospitals and health facilities across the country. Consultation with a mental health expert is also beneficial.
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Don’t overeat during dinner. A full stomach can make you sluggish. Abrams suggests eating a light meal in the evening and eating more calories earlier in the day. This will help you maintain a normal weight and prevent you from packing extra pounds.
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Drinking alcohol can make you drowsy, but it can also interfere with your sleep quality, leaving you tired the next day. It can also be high in calories. Having two glasses of wine is like eating a slice of chocolate cake every night. So, if you’re trying to lose weight, manage diabetes, or keep your energy levels high, you probably want to restrict the quantity of alcohol that you drink. If you do drink, limit yourself to one drink per night for women and two for men. It’s also crucial to think about why you’re drinking. People who are worried and anxious at work and come home and drink to relieve that stress and anxiety are not necessarily helping themselves since alcohol is an addictive substance.
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Olson recommends turning off your TV, computer, and tablet and not looking at your phone for an hour before bedtime. According to a study published in the journal Proceedings of the National Academy of Sciences of the United States of America in January 2015, blue light from screens suppresses the sleep hormone melatonin and interferes with sleep. Rather than gazing at a screen, Abrams suggests doing something pleasant, such as reading a novel, creating art, or taking a hot bath. According to research, a hot bath is beneficial because it raises your body temperature, which subsequently drops exactly like it occurs when you sleep at night, which seemingly promotes the onset of sleep and deep sleep. You can even sniff lavender oil to help you relax before your bedtime. You will be well rested and won’t be experiencing much hypothyroidism fatigue the next day.
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Maintaining a consistent nighttime routine will help you fall and stay asleep. According to Abrams, getting enough sleep and sleeping well are critical in treating autoimmune illnesses. She notes that it also helps balance the endocrine hormonal system, including hypothyroidism. According to Olson, you need at least seven hours of sleep per night, so if you have to get up at 6 a.m., start going to bed at 10 p.m. so you can fall asleep by 11. Turn out the lights, make the room cold, dark, and quiet, and eventually snooze off.
According to Olson, if your medication and good habits aren’t alleviating your exhaustion, consult your doctor to rule out anemia, an undetected autoimmune condition, or adrenal insufficiency. A study published in The American Journal of Medicine in February 2010 states that people with Hashimoto’s disease had an increased risk of developing a second autoimmune condition.
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