How To Recover Your Health After Hashimoto’s
Growing up on a diet:
My parents got divorced when I was 3 years old and I turned to food for comfort. By the time I was 6 years old I was in Weight Watchers. I was chubby in middle school while attending various weight loss endeavors. Then in high school I learned how to go on starvation diets that never lasted more than 8 hours but unfortunately I thought diet code and lean cuisines were all I needed to survive.
College years:
I was so fed up with dieting by the time I went to college I decided I would just let my self eat what I wanted. So after the first semester I gained the freshman 25 and by the time I graduated I was up to 240 lbs. I can’t say it wanst fun eating all I wanted but enough was enough. After getting my cap and gown I decided that I was eady to start taking care of myself. I decided to go back to weight watchers and this time I lost 90 lbs in the next year. It worked pretty well and I did pick up some better habits such as eating more vegetables and protein at each meal.
I started feeling more confident and wanted adventure so I packed my bags and moved to California. Now that I was fit and healthy I wanted to get involved in the active California life. I had been in sales before so I thought a great way to put those two together would be to become a personal trainer. I was pretty successful and happy for several years doing persoal training and following the covenetonal wsidom about diet and health but things stated to change…
Looks can be deceiving:
In 2009 I was an active and fit personal trainer I ran about 15 miles a week and was pescatarian. I was into saving the world by eating plants, mainly tofu at every meal. I was about 150 lbs at 5’8 and with very low body fat and I was in the best shape of my life. I ran two half marathons that year and I was so proud of myself for working so hard. I was so convinced that I beating my self to a pulp was the only way I could stay in shape.
All of a sudden I started to experience extreme fatigue for the first time in my life. All I could think about was sleeping and when I could nap again. I had been working with clients at 6 am for about 4 years and I needed a pot of coffee just to get going in the morning. I would manage to make it through their training sessions but then I would fall into the bed in the afternoons. I often needed a Diet Coke to rally enough stamina to make it through my evening clients. Another problem was that I was having constipation and severe bloating for the first time in my life. I was also seeing dramatic weight gain such as once when the scale jumped up 10 lbs in one month. This change was unusual because I had maintained my weight loss after college for nearly 10 years.
In early 2010 I went to my women doctor to ask about low energy and slow bowels. I specifically asked for a thyroid anti-body test because my mom got a check list from her holistic chiropractor of which tests to request. The doctor was hesitant to do the tests I wanted but in the end I got them all. When the tests came back my TSH was normal but there was a very high level of thyroid antibodies. My TPO was over 600 and the normal range was under 30. I didn’t know what to make of any of that but my doctor suggested I see someone more specialized in that area.
A few months before I had met a naturopathic doctor who worked across the street from the gym where I was working. I showed her my thyroid tests and she prescribed naturthroid. Within two weeks my energy went way up and I could feel a big difference. I also sought out a holistic nutritionist who could tell me what to eat since my digestion seemed very sensitive to the foods I was currently eating.
The results:
I have spent the last few years healing and my TPO antibodies have gone down from over 600 to 100. My energy is back and I don’t even think about napping. I am able to exercise appropriately without feeling run down. I am not as thin as I was when I was doing a low fat diet and running non-stop but my weight has stabilized in a healthy place. When you go through an ordeal like this with your health it puts things in perspective and being skinny is not so much of a priority as it used to be.
Steps to regain your health:
Eat nutrient dense foods: When I was on a low fat diet all I cared about was how many calories were in each bite but a lot of good that did me. I had no concept of nutrient density. I was always hungry during those years and it was because I was actually starving for vitamins and minerals. Many of the foods dieters tend to eat a lot of block nutrients from being absorbed such as whole grain bread, beans and tofu. These foods also create a lot of inflammation in the digestive tract because they are hard to break down. Traditionally these foods were prepared by soaking sprouting and fermenting for thousands of years but that has fallen out of favor in our fast paced culture. When there is inflammation in the digestive system undigested proteins leak into the blood stream creating a heightened immune reaction that often exacerbates thyroid issues. It is important to get focus on eating the most nutrient dense foods possible for real satisfaction which includes, grass fed meats, pastured meats, organ meats, natural fats such as coconut oil, grass fed butter/ghee, full fat grass fed dairy, and wild fish. More about these superfoods here.
Balance blood sugar: Many women are taught to eat a whole grain bagel or cereal for breakfast with skim milk with some fruit or juice in order to be thin. It might make you thin but it also makes you starving and hangry by 10 am and searching for a snack. The same thing happens in the afternoon when that healthy whole grain turkey sandwich and diet yogurt leaves you in a lurch. Does a 3 pm run for Frappacinos or fro-yo sound familiar? This chronic roller coaster of blood sugar highs and lows actives stress hormones that actually are catabolic to our tissues including our gut lining, lungs and brain. When these protective barriers become irritated it can over activate the immune system creating chaos where the body gets confused and attacks itself in the case of hashimoto’s.
Supplement right: A nutrient dense lower carb/ Paleo diet goes a long way in restoring health in improving thyroid function but when diegston is impaired it may not be enough. Some key supplements to think about with hashimotos are zinc and selenium which are nutirents that help produce thyroid hormone. Magnesium is extremely important for proper thyroid functioning and well absorbed forms are malate and glycinate. Iodine is very controversial but I would choose food sources higher in iodine such as wild salmon, seaweed and dulse. Most people wtih thyroid problems are ver low in vitamin D so it is a good idea to get your level checked and possibly supplement with the D3 version. Often people with hashimotos have a very poor balance of beneficial strains of bacteria in their colon. (probiotic here)
About the Author:
Caitlin Weeks BA, NC, CPT is a full time blogger and author. She has many years of experience as a Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and professional personal trainer in San Francisco, CA. Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle against Hashimoto’s Thyroiditis using a Paleo diet. She truly believes in the mind- body connection for healing and is certified EFT practitioner. She is committed to educating others about the benefits of traditional/ancestral foods and efficient exercise.
Amounts to consider:
Zinc: 30 mcg
Selenium 200-300 milligrams
Vitamin D3 2000-5000 IU
Iodine: Check with your doctor and include rich food sources
Probiotic: 1-2 pills bifidobacter and/or soil based organism
Magnesium: 400 mg glycinate/malate
(it is important to work with a knowledgeable practitioner to figure out your specific supplementation needs)
Omega 3: Try a few tsp of green pastures cod liver oil or other low temperature processed fish oil
Eat like your ancestors:
Did you know that wheat and legumes were not eaten commonly until the agricultural revolution about 10,000 years ago. That means that the foods that have become the cornerstone of western diet such as wheat, corn and soy (even beans/legumes) are pretty new on the scene. Many experts believe that we have not yet adapted to these foods especially in the quantities that they are being consumed. The rates of chronic disease just keep going up the more big agriculture tells us to eat these foods. When choosing your foods think about getting the least processed foods you can get similar to the foods your great grandparents would have had. I highly recommend crating your own best plan by incorporating principles from a lower carbohydrate Paleo diet and with some nourish Weston A Price traditions.
Nourish your adrenals:
Most of the time when someone has Hashimoto’s there has been a long standing drain on the adrenals glands that on the the top of the kidneys, which produce steroid hormones such as adrenaline and cortisol. We all have a feedback loop called an HPA axis which is a communication pathways between the brain’s hypothalamus, pituitary gland and the adrenals. This information highway is major part of the endocrine system that controls the reaction to stress and regulates many body processes, including digestion, immune function, mood and emotions, sexuality and energy usage. After years of staying in the fight or flight panic mode this loop becomes out of tune and slugish much like like an worn out engine part. The never ending deluge of bills, traffic, over-achievement, toxic environment, poor sleep, yo-yo diets, excessive use of technology, sedentary lifestyle or overexercise and more…The best thing you can do for you adrenals is rest more, eat a traditional diet and slowly eliminate the biggest stressors in your life. For more help listen to this awesome podcast with Vanessa.
Many people find adapotgenic herbal blends can help modulate cortisol production. (Link to gaia herbs on amazon or one you like)
Just Say No:
When I was working so many clients there was a common thread of women putting themselves last. How can you take care of anyone else when you don’t have anything left to give. It is imperative to healing that you start taking breaks and even pampering yourself. When someone asks you to do something take moment to consider it before saying yes. Stop being so nice and stand up for your own boundaries. Maybe it is okay to not be so busy. Maybe it is okay to just rest on the weekends and not be a social butterfly. It is important to take time for self care including cooking and shopping for nourishing foods. If you want to get better these time-outs are aspects that need to be addressed.
Live in the moment: The only thing we have is this very moment but usually we are too worried about the next one to enjoy this one. Well the next one in not guaranteed so find some ways live in the now. Worrying and obcessing about the future is a major stressor on all of us and one that takes practice to change. Some ways that have helped me include making a gratitude lists, meditating and doing EFT. Here is a good article I wrote called 10 ways to be in the moment.
Exercise smart:
Sometimes the best exercise for someone with Hashimoto’s may be none at all, especially when first diagnosed. Listen to your body and if it says . When I first got sick I spent a lot of time doing easy slow walks because I needed to rejuvenate myself. Many times people with Hashimoto’s gain weight and there is a tendency to want to exercise the flab away. I urge you to be patient with yourself . When your body is healed the excess weight will come off during the healing process. Once you feel strong enough focus on appropriate weight training and HITT training in favor of chronic cardio. (link to your article). If you have a low energy or need a day to recover just do some walking or stretching.
Work with a practitioner:
Since being diagnosed in 2010 I have worked with countless practitioners such as naturopaths functions medicine doctors, chirporators, acupuncturist and conventional doctors. It is important to keep searching for help and answers. If one docotr won’t do what you want then find another one. You are not at their mercy and you can fire them. It is important ask for the right tests and be your own informed advocate. Don’t give away your power or just take their word for it. Find a practitioner in your area here or here:
About the Author:
Caitlin Weeks BA, NC, CPT is a full time blogger and author. She has many years of experience as a Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and professional personal trainer in San Francisco, CA. Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle against Hashimoto’s Thyroiditis using a Paleo diet. She truly believes in the mind- body connection for healing and is certified EFT practitioner. She is committed to educating others about the benefits of traditional/ancestral foods and efficient exercise.
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