You’re trying to manage your symptoms related to an underactive thyroid pretty well. But are there more things you could do to look better and feel even better?
The most significant step to managing hypothyroidism well is taking your thyroid hormone replacement medication just as prescribed to you. Review your prescription instructions extremely carefully. Ensure you take your medicines first thing in the morning, on an empty stomach. This is something most of us have heard from our endocrinologists.
You might have also heard about taking vitamins that contain calcium and iron or any other medicines like inhibitors and proton pumps for at least 4 hours.
Well, these health tips by our endocrinologists help us ensure that our thyroid medicines are absorbed fully by our bodies. The medicines help us restore our hormones to the normal range, which eventually ends up reversing the symptoms.
Once you are sure that you are taking your hypothyroid medicines correctly and following all the health tips the right way, consider making certain lifestyle changes as well.
A healthy lifestyle when one suffers from hypothyroidism is the cornerstone of managing the condition better, along with other chronic medical problems. Since most cases of hypothyroidism are known to be autoimmune, wherein your immune system tries to attack your healthy cells as a mistake, following a healthy lifestyle becomes especially important.
Here are a few simple steps and health tips you can follow to improve your overall health and better manage hypothyroidism symptoms.
Lifestyle and Health Tips To Manage Hypothyroidism
Moisturizing after you shower helps combat dry skin. According to the American Academy of Dermatology, applying ointments helps lock in moisture. These ointment creams are found to be much more effective and are less irritating as compared to fragrant body lotions. The organization also recommends that showering for not more than 10 minutes is effective and healthy for your body. It also helps if you use warm water instead of hot water to help your body receive the right amount of moisture and prevent worsening your dry skin. This is one of the best health tips one can receive when trying to manage hypothyroidism better.
2. Consume Fruits and Vegetables
Increased weight and constipation are often the side effects of this condition. One of the best health tips to combat this problem is consuming as many fruits and vegetables as possible to better manage your weight and fight constipation.
Incorporate more low-calorie, high-density food items into your diet to manage all the problems associated with hypothyroidism. Fresh fruits and veggies are amazing sources of fiber and can help us fight all the common side effects of this condition.
If you're constipated, ensure you drink plenty of water throughout the day. If needed, consult your healthcare provider regularly about your suggested fiber supplements.
You need to be extremely careful not to overdo it. Too much fiber can also get in the way of your thyroid absorption. According to the American Academy of Nutrition and Dietetics, women must consume 25 grams of fiber a day, while men should consume 38 grams of fiber every day.
3. Brisk Walking
Go out for brisk walks daily. Brisk walking can help fight fatigue, weight gain, as well as stress because of hypothyroidism. You can also regularly exercise to fight all of this condition’s common symptoms and feel better overall.
Aim to walk for at least 30 minutes every day. You can also include at least 30 minutes of any aerobic activity in your daily schedule, which helps get your heart rate up and makes you sweat. To know if you are doing well in your aerobic exercises, see if you can talk on the phone while you are doing aerobic exercises. If you can, it is not right!
Key health tips for managing hypothyroidism with exercise is to include as many strength training exercises as you can in your routine, along with other low-impact aerobic activities.
4. Lean Proteins
Include as many lean proteins as you can in your diet. Lean proteins help you keep your energy levels up. Skinless chicken, turkey, nuts, and nut butter are some of the best additions to your diet. Your diet can also include low-fat dairy products.
Your body requires protein to help build and repair muscles. Protein also helps control your body weight by helping food move through your stomach and intestines slowly.
A slowly emptying stomach means you feel fuller for a longer period of time. Proteins can have a pretty steady effect on your blood sugar levels. This means you do not experience any sharp drops that make you feel extremely hungry.
Try to consume 3-5 protein-based meals every day. Health tips like these are an amazing way to keep energy levels up and control weight. Generally, adults must get 10% to 35% of their daily calories from lean protein sources.
Strike a balance in your life with yoga! It helps manage your stress tremendously.
Quieting your mind and controlling your anxiety levels are always great for your overall health. According to the American Heart Association, managing all the stress arising from health conditions like hypothyroidism is great with mindful techniques like yoga.
Journal of Complementary and Integrative Medicine’s 2016 pilot study stated that almost 22,000 women suffering from hypothyroidism participating in yoga and other mindful practices experienced tremendous improvements in their health, including serum TSH and cholesterol levels.
Practicing yoga for at least an hour, four times a week, helped these women lower their dependency on hypothyroidism medication. Yoga and stretching also helped ease joint and muscle pains associated with hypothyroidism.
6. Powering down
Powering down before going to bed helps induce better sleep. Fatigue is one of the most common symptoms of hypothyroidism. Fatigue can be worsened if one does not receive a proper, good night’s sleep.
One of the most common yet most forgotten health tips is sleeping properly. In order to sleep better when you have a health condition like hypothyroidism, you should be setting a regular, nightly alarm on your phone to remind yourself to stop looking at it after that specified time. You must refrain from using and looking at all kinds of electronics, starting at least an hour or two before your bedtime.
According to the AHA, using applications that block your usage of your devices past a certain hour in the night helps induce better sleep. To beat fatigue, not only do you need to rest your body, but you also get a mindful good 7-8 hours of sleep. You need to give yourself and your mind proper rest to manage the condition better.
To better manage hypothyroidism, you will have to face multiple challenges. However, once it starts to happen, the results that you witness are incredible, especially when it comes to getting relief from dry skin, fatigue, weight gains, and so much more.
Suppose your symptoms still persist, despite all your best efforts in following such great lifestyle and health tips. In that case, you need to check with your healthcare provider to adjust your medication dosage or change the brand that you usually consume. Adding T3 hormone medicines to your regimen might help a few of you.
But none of these health tips will work if you do not talk to your healthcare provider. Adjusting your treatment as well as your lifestyle is of the utmost importance, especially if one becomes pregnant, gains weight, or starts to lose a lot of weight.
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