Uncategorized Archives · Nourished & Renewed

Balancing Hormones = Balancing Weight

“My hormones are raging!”
“I’m so hormonal!”

We often talk about hormones like...

a) all hormones are sex hormones

b) we have no control over them

The truth is ...

a) there are many kinds of hormones that are impacted by each other

b) there is a lot we can do to balance our hormones

And when it comes to controlling our weight, hormones play a big part, which means that balancing them can make it easier to lose or maintain weight.

This is especially important if you have Hashimoto’s disease, because this autoimmune disorder is known to cause weight gain and impact metabolism.

How Hormones Affect Us and Other Hormones

The hormones that are constantly coursing through our bodies are products of different systems in our bodies but affect each other in miraculous ways.

This is because hormones are all produced by the endocrine system and used throughout the body. So, for example, if dysregulation occurs and one hormone is overproduced, it means other hormones may not be made in adequate numbers.

In addition, it is possible to build up a resistance to certain hormones, most famously insulin, which results in diabetes.

There are a number of hormones that affect our hunger, feeling full, our blood sugar and even how we store fat, so these are often referred to as weight loss hormones. There are a number of ways these can be affected by aging, stress, diet, autoimmune disease and much more so that we may be more likely to gain weight or struggle to lose weight.

A Basic Introduction to Weight Loss Hormones

Ghrelin

Ghrelin is often called the “hunger hormone,” is mostly made by the stomach and small intestines and is released when the stomach is empty. It sends a message to the pituitary gland that the stomach needs food, causing you to feel hungry.
Ghrelin levels should be at their lowest after eating.

In people who are obese however, it has been found that ghrelin levels don’t decrease as much after eating, causing them to continue to eat even once hunger should have subsided.

Ghrelin also triggers the release of growth hormone by the pituitary gland and promotes the storage of fat. It may also play a role in insulin release.

There is interest in how lowering ghrelin levels could support weight loss by lessening hunger and appetite.

Leptin

In some ways, leptin could be considered the anti-ghrelin as it is called the “satiety hormone.” Leptin is made in the fat cells and, when triggered, tells the hypothalamus gland that you are full.

Obese people have been found to have high levels in leptin but are more likely to suffer from leptin resistance, in which the brain no longer responds to the secreted hormone.

Studies have found an association in women between high levels of leptin and fewer depressive symptoms.

Insulin

Not many people think about their insulin unless it’s in the context of diabetes. But you don’t have to be diabetic to pay attention to your insulin levels and, in fact, balancing blood sugar is vital for weight management.

When you consume food that contains carbohydrates, the hormone insulin is released to balance the amount of glucose (blood sugar) broken down from the carbohydrates and store any not needed in that moment as fat.

When blood sugar remains elevated for long periods, namely when the diet regularly contains too much sugar and/or simple carbohydrates, it is possible to become resistant to insulin. Then both insulin and blood sugar levels are high, resulting in obesity and diabetes.

Additional Hormones for Weight Gain and Loss

You’ve heard me rail about cortisol before because it is a stress hormone that can cause inflammation and affect fertility. But cortisol may also be impacting your weight in ways you didn’t realize.

First, the inflammation promotes weight gain, especially around the midsection.

Second, you are more likely to overeat and make poor dietary choices when you are stressed. And lastly, increased sugar intake is associated with high stress levels.

Estrogen is another hormone that we may not directly associate with weight gain but can affect how well you manage your weight.
In order to prepare for possible pregnancy, estrogen levels increase starting in reproductive years, which promotes fat storage. But too little estrogen can also lead to weight gain.

Later I’ll get more into estrogen and how menopause can cause weight changes.

The Big One for Hashimoto’s: Thyroid Hormones

Depending on your base knowledge of Hashimoto’s, you probably understand that it is an autoimmune disease, which means the immune system is attacking your own body, or specifically some aspect of your body.

Hashimoto’s disease is when the immune system attacks the thyroid, a gland located in the neck. When attacked, the thyroid can’t adequately do its job, namely making thyroid hormones.

READ: Your Complete Guide to Understanding Hashimoto’s, Hypothyroidism & Thyroid Testing

Among the many jobs of thyroid hormones is to regulate metabolism, or how quickly and well food is converted into energy (calories), as well as how quickly and well you use those calories. Low thyroid hormones means slow metabolism means weight gain.

So naturally, people with Hashimoto’s are more at risk for weight gain.

In addition, insulin resistance increases your risk of autoimmune disorders like Hashimoto’s, so you may be struggling two-fold.

How Age Affects Hormones Levels and Weight

Once you understand the role hormones play in weight management, it will come as no surprise that different phases of life can bring up hormonal changes that affect weight.

Although anyone can experience a change in metabolism as they age, women are especially susceptible to this, partially because of the role estrogen plays and because women are more at risk for Hashimoto’s.

In general, as you age, you are more prone to nutrient deficiencies because your stomach acid decreases, which affects both the breakdown of food and absorption of nutrients.

This decline of nutrients affects a number of bodily functions, including metabolism.

The risk of insulin resistance increases in your 40s, and this can also be the age when some people start to notice new food sensitivities, which increases inflammation.

While women can experience their first glimpse of menopause at different ages, it is most common to have this process start in your 50s.

If you remember, very high or very low levels of estrogen can both cause weight to go up. And menopause can cause estrogen levels to plummet, leading to weight gain.

READ: Menopause Makes Hashimoto’s Worse! But, Nutrition Can Help!

The Good and Bads News About Hormonal Weight Changes

Here’s the part you may have skipped ahead to: The part where I tell you what single, magic supplement you can take to effortlessly lose weight.

Um, just kidding, that magic supplement for weight loss simply does not exist.

Now that you understand some of the hormones that may be standing in the way of your ideal weight, you may think you can just supplement with some leptin or something. But of course it’s never that easy.

As I’ve said, these hormones work together in a complex system, or really systems, that need to be in balance with each other.
But the really good news is that there are ways that you can boost certain hormones and keep others lower, just by eating certain foods and avoiding others.

And even better, many of the same steps will affect more than one hormone, offering a double-whammy of sorts.

Nutrition to the Rescue!

Get Plenty of Protein

One way you can balance both hormones and blood sugar is to make sure to get your share of protein with every meal. It doesn’t take a ton but including protein (whether from animal sources like meat and eggs, or from vegetarian sources like beans and nuts) reduces:

Insulin resistance in the long-term
Ghrelin levels and makes you feel full longer
Neuropeptide Y (NPY), another appetite-stimulating hormone

Reduce Sugar and Simple Carbohydrates

Sugar, high-fructose corn syrup and artificial sweeteners not only cause blood sugar spikes and therefore a sharp increase in insulin, they can prevent the natural ghrelin response after eating, allowing you to overeat.

This goes for simple carbohydrates as well. These are grains that have been processed to eliminate beneficial components of carbohydrates, such as fiber. Without this, the carbohydrates are more quickly converted to glucose.

Making sure you get plenty of fiber has the added benefit of assisting the body in flushing out excess estrogen when it is too high. Insoluble fiber (found in nuts, seeds, whole grains, fruit skin and fibrous vegetables) works as a prebiotic to feed gut bacteria, which helps lower NPY levels.

Eat Healthy Fats Every Day

Healthy fats like omega-3 fatty acids from fish or flax seeds, medium-chain triglycerides from coconut oil and monounsaturated fats from nuts all help increase insulin sensitivity and trigger satiety.

But not all fats are created equal. Trans fats have the opposite effect, decreasing insulin sensitivity and promoting fat storage around the middle.

Know that Cruciferous Vegetables are Your Friends

Whether you roast some cauliflower, steam some broccoli, air fry some Brussels sprouts, saute some cabbage or munch on raw kale, cruciferous vegetables are your best friend if you’re aiming to lose weight.

Cruciferous vegetables are high in fiber, balance estrogen levels and naturally detoxify pro-inflammatory toxins.

Make Lifestyle Choices for Balanced Hormones

In addition to nutrition changes, lifestyle changes can also have a big impact on hormones and therefore weight.

Ok, I’ll start with the obvious: exercise. But not just for the reasons you think. Yes, exercise can burn fat and build muscle. But it also helps with insulin sensitivity while also lowering insulin levels. It also improves leptin sensitivity and levels out estrogen levels.

Depending on the kind of exercise, it can also help you manage stress and lower cortisol levels.

Be careful, though, as too much exercise, or the wrong kind of exercise, if you are duly struggling with some low adrenal function can make things worse. So, in order to know what you're up against, get proper testing.

Also helping with stress is sleep. Getting enough sleep can raise leptin levels, lower ghrelin levels and allows you to make better choices about your diet. (Lack of sleep has been proven to increase cravings and reduce will power.)

Looking for a Guided Approach to Balancing Hormones and Losing Weight?

I know from my own experience that when you have Hashimoto's, the weight loss or weight management struggle is real. And, sometimes, when you feel exhausted, weak, or unmotivated, doing even the simplest things to help your body can feel overwhelming.

Sometimes you need a helping hand.

If you want to learn about how Hashimoto’s, general hormone balance and weight management is interrelated AND improve your total health - working with me one-on-one can provide the most clarity.

You can also check out my Happy & Healthy Adult Program – designed for individuals with Hashimoto’s (and also hormone imbalance or chronic weight issues) looking for a personalized, sustainable and joyful approach to nutrition and lifestyle measures which can help heal your body.

I am here to help!

Set up your free phone consultation today.

Hashimoto's / Hormones / Uncategorized - 12/15/2021

The Stress Hormone That May Be Preventing Your Pregnancy

Hmmm, struggling with infertility...

You can call it a vicious cycle. You can say it’s a which-came-first-the-chicken-or-the-egg situation. But the fact of the matter is that stress can be a cause of infertility.

And infertility causes stress.

And no one telling you to “just relax” is the solution, that’s for sure.

It’s awful to know that your stress can be affecting your fertility because, of course, that’s just going to stress you out more. But if we break down the whys and the hows of the stress-infertility connection, it can help us better understand what to do about it.

Understanding Hormones and the Menstrual Cycle

Before we look at stress, it’s vital to have a general understanding of the menstrual cycle and the key hormones involved. This is because of how hormones are impacted by stress.

As most women know from their own personal experience and those of other women in our lives, everyone’s cycle is different. Usually, this cycle lasts anywhere from 21 to 40 days, although 24 to 38 days tends to be more typical.

Ignore the fact that many sources will depict a cycle as 28 days and act like consistency in the length is the only way to be healthy. We know the truth is that every body is different and so is every experience.

The cycle begins as menstruation starts, shedding the lining of the uterus that is not needed if there is no pregnancy. At this point, both progesterone and estrogen are at their lowest.

The low hormone levels trigger the brain’s pituitary gland to release follicle-stimulating hormone (FSH), causing an egg in the ovarian follicle to start to mature.

As the egg matures, estrogen begins to be released by the ovary. This estrogen tells the pituitary gland to signal the production of luteinizing hormone (LH), causing ovulation, or the release of the egg. Estrogen is now at its highest in the cycle.

The used follicle, called a corpus luteum, now releases progesterone and, to a smaller degree, more estrogen.

The progesterone causes the uterus to begin to build up the lining that will house and protect the egg once it reaches the uterus. Progesterone is at its highest just before the uterine lining is at its thickest.

As the corpus luteum starts to break down, it produces less hormones, which continue to decline toward the end of the cycle.

If the egg is not fertilized, the lining is no longer necessary and will start to shed again, starting the cycle all over.

You can see from this that hormones play a very crucial role throughout the process. And any interruption of those hormones can greatly impact how it all plays out.

The Relationship Between Sex Hormones and Stress Hormones

Despite how it is often villainized, cholesterol is actually the back bone for a number of steroid hormones. (I like to think of cholesterol and “Mother Hormone.”) Cholesterol is converted into whatever hormones the body needs most at that moment.

First, cholesterol is converted into pregnenolone. Then, depending on what is being prioritized by the body, pregnenolone is converted to progesterone or DHEA.

DHEA is a precursor for both testosterone and estrogen. But progesterone can become cortisol, one of the most important stress hormones. In fact, progesterone can be bypassed in favor of making cortisol, so that very little progesterone is actually produced (more on this in a bit).

Adrenaline is the stress hormone for short-term stress, think of our ancestors being chased by saber tooth tigers. Cortisol is the long-term stress hormone. In this case, think of our ancestors going through times of drought and famine, when food might be scarce for months on end.

It is cortisol that stays at high levels when we have stressful jobs, daily traffic and money problems that loom.

In these times of stress, our body is more likely to prioritize creating cortisol instead of sex hormones.

Cortisol has also been found to inhibit gonadotropin-releasing hormone (GnRH), which is what triggers the pituitary gland’s release of LH.

Living in Fight-or-Flight Affects Fertility

If you aren’t familiar with the terms sympathetic and parasympathetic modes, you may be aware of their more casual names: fight-or-flight and rest-and-digest, respectively.

Parasympathetic mode, also known as rest-and-digest, is the mode of the nervous system that we are in when we are calm and not stressed out. During this time, our bodies are allowed to focus on proper and healthy digestion, meaning they can better break down food and absorb nutrients. We have better and more consistent bowel movements in this mode.

Our bodies can also focus on reproducing.

But when we are in sympathetic mode, aka fight-or-flight, all we are focusing on is survival. Digestion and reproduction are secondary in that moment.

Because when we’re running from the saber tooth tiger, making babies is not a priority.

And this is not necessarily a bad thing. Stress allows us to survive. But not necessarily thrive, especially long-term.

In fact, cortisol is highly inflammatory.

And as we’ve learned, it also “steals” our sex hormones - as mentioned above - the production of progesterone can be bypassed in favor of making cortisol, so that very little progesterone is actually produced. And, remember, progesterone supports fertility.

Ok, ready for some examples of this in real life?

Menstrual Cycle Under Stress

Let’s review each step of the menstrual cycle and look at how stress, and specifically cortisol, affects them.

Here we go...

Imagine your menstruation is over and your estrogen and progesterone levels are low (as they should be at this point). But you’ve had a bad week at work, the holidays are coming up, the house is a mess and you have no idea what’s for dinner.

Instead of your estrogen levels starting to rise, your body has used that cholesterol to create cortisol. Estrogen may still be created but at lower levels than usual, so the pituitary gland isn’t triggered. Or, if it is, cortisol additionally blocks the release of LH via the GnRH. The follicle isn’t triggered to release the egg, or it is released later than usual, throwing off your usual cycle.

As the stress continues, progesterone that should be released next is instead converted into more cortisol. Without adequate progesterone, your uterine living isn’t building up enough or in time to support the growth of a fertilized egg.

SUMMARY: High stress levels - and therefore your body’s need for cortisol to deal with that stress - has affected your chances for pregnancy in two different stages of your cycle.

Additional Ways Stress Impacts Fertility

Women aren’t the only ones affected by stress in ways that may prevent pregnancy. When men are under stress, they too need cortisol, taking it away from testosterone production.

This has a huge effect on sperm count and quality, as well as being a leading cause of erectile dysfunction and low libido.

Both men and women can experience stress affecting lifestyle and choices they make that are factors in fertility.

Stress can influence sleep, eating habits, exercise consistency, interest in sex, and drinking and caffeine intake. These can all be pieces of the puzzle when struggling with infertility.

How You Can Manage Stress, Not Avoid It

There is nothing that irritates me more than someone telling a woman struggling with infertility to not stress about it. For real.

First of all, if you’ve been struggling with trying to get pregnant (and I don’t care how long because when you want a baby, any wait feels too long), the idea of being able to just let go of that stress is laughable.

It also does not give someone the tools to manage their stress, only acts like they have the ability to remove stressors from their life.

The truth is that money problems don’t just disappear; that traffic will not clear up magically; you will still have nights when you burn dinner; the list goes on and on.

If we had the ability to remove what stresses us out, no one would be stressed. But that is far from the world we live in.

Instead, we need to be talking about how to manage the feelings of stress.

And to make things more difficult, what works may be different for everyone. And what works one day may not work the next.

These are some stress management techniques that work well for some people:

Breathing exercises
Yoga
Massage/body work
Meditation or guided imagery
Journaling
Talk therapy
Social media breaks
Cutting back or eliminating caffeine
Cutting back or eliminating alcohol
Exercise
Walk or run
Nature
Aromatherapy
Art or art therapy
Music, dancing
Spending time with family or friends (as long as this doesn’t increase stress, catch my drift?)
Hugs
Pets

Stress as an Infertility Piece of the Puzzle

For better or worse, there is no one thing that causes infertility.

But there is no denying that stress plays a role in it.

If you have struggled trying to conceive, you probably have already stressed about it and I certainly don’t want to add to that stress. But if you do think it may be a factor in your struggles, there are ways to manage it.

The great news is that most forms of stress management are quite enjoyable. (That is the idea after all.)

Remember to try what appeals to you at that time, knowing that it may help you relax one day but not the next. It is important to prioritize the time you need to make that happen, even if it means asking for help.

The next time someone tells you not to stress may just be the perfect time for that calming breathing exercise.

Whether it’s infertility, autoimmunity or general health support, if you need nutrition therapy that is tailored to you and your lifestyle, my Happy & Healthy Adult Program will have you feeling better than you have in a long time. This is the right fit for you if you already know that underlying health issues, stress patterns or hormonal imbalances are part of the picture.

It’s the perfect place to start if you haven’t worked with me before and don’t know how to begin making changes to your nutrition and your life.

Hormones / Trying to Conceive / Uncategorized - 11/17/2021

Everything You’ve Wanted to Know About CBD for Hashimoto’s

If you were to believe every claim about CBD, it will cure you of cancer, chronic pain, depression, insomnia, epilepsy, anxiety, drug addiction, glaucoma and much more. And while CBD is showing promising results for a number of health disorders, it’s hard to sort through all the information (and misinformation!) out there.

Research into CBD for autoimmunity in general is starting to emerge (and it’s looking good), but there is still not a ton of information about how CBD might benefit you if you have Hashimoto’s Disease.

Terms like CBD and THC, marijuana and hemp, and full-spectrum get thrown around, adding to the confusion. And now we can find CBD in anything from sodas, beer and protein bars to lotions, pills and sprays.

The good news is that, despite possibly being a huge fad, CBD can be beneficial for many people and it looks like it’s here to stay.

What Is CBD?

Whether or not you decide to try using CBD for yourself, it’s important to understand what it is, where it comes from, how it works and how it’s different from other similar substances.

CBD stands for cannabidiol, a cannabinoid found in marijuana. In addition to CBD, marijuana also contains the cannabinoid tetrahydrocannabinol (THC), which until recently was the most well known cannabinoid, due to its psychoactive properties (i.e. it gets you high).

But in fact, marijuana contains more than a hundred different kinds of cannabinoids of varying amounts.

Cannabinoids interact with cannabinoid receptors found in many mammals, including humans.

CBD has been found to have some health benefits and early on was discovered to help those with some extreme forms of childhood epilepsy. But finally, after years of limited research being done on CBD, the FDA now allows research into possible benefits of CBD for many kinds of health concerns.

To clarify, while marijuana contains both THC and CBD naturally, CBD-containing products contain only isolated CBD unless otherwise noted. There are some traces of THC in some products because of the nature of how it naturally occurs.

The trace amounts are minimal and would not result in feeling high. But for those who may have to drug test for professional purposes, some people have had problems with CBD products causing a positive drug test result.

Some CBD is sourced from hemp instead of marijuana. Although the same species of plant, hemp has been bred to contain less than 0.3% THC. This has allowed it to be used industrially.

But some companies use hemp as their source of CBD because more states allow it.

Health Benefits of CBD and CBD Products

The idea that you can reap the health benefits of marijuana without the high of THC is just one of the reasons CBD has taken off the past few years. Another, of course, is the legality.

Although state laws vary, most states (last I checked Idaho, Nebraska and South Dakota were the exceptions) allow some form of CBD to be used. But these laws change often so it’s best to stay up to date with the laws in your own state.

Because CBD is legal in most cases, it can be a source of relief for some people without breaking the law or putting their job in jeopardy.

The benefits of CBD come from those receptors that are naturally found in our bodies. There are two main types of cannabinoid receptors, CB1 and CB2, found in the central nervous system.

These receptors are found throughout the body, such as in the eyes, spleen, blood vessels, testicles and the cells and tissue of the immune system. But they are most prevalent in the brain.

These make up what is called the endocannabinoid system (or ECS). The ECS helps regulate sleep, appetite, mood, pain and the body’s immune response.

Our own bodies create neurotransmitters called endocannabinoids that bind with the receptors. By introducing them from external cannabinoids, we are simply using more concentrated forms.

Some studies have found that CBD triggering these receptors may:

Relieve pain
Reduce inflammation
Help with anxiety, depression, stress and PTSD
Reduce acne
Cut down on seizures in some forms of epilepsy
Improve sleep

But what does all this mean for autoimmunity in general and Hashimoto’s Disease specifically?

CBD for Autoimmune Disease

We know that cannabinoids interact strongly with the immune system because the immune system contains cannabinoid receptors throughout. And although the ECS makes endocannabinoids, we can become deficient when the immune system is overstimulated, as in cases of autoimmunity.

This can even result in clinical endocannabinoid deficiency (CED), which may be a risk factor in fibromyalgia, migraines and irritable bowel syndrome (IBS). (To learn more about the relationship between IBS and Hashimoto’s, check out this blog post.)

This is when adding exogenous cannabinoids, like CBD, can support our bodies and our wellbeing.

Many people are very cautious about anything that boosts the immune system while struggling with autoimmunity. But it’s important to note that there is a difference between amping up the immune system and modulating it.

Cannabinoids, in fact, help balance out the immune system. This is because CB2 receptors can suppress immune response when needed.

Additionally, CBD is anti-inflammatory and slows down T-cell production.

The anti-inflammatory action of CBD should not be underestimated. It has been compared to turmeric and ginger in its ability to impact inflammation and can reduce pain associated with inflammation, as in arthritis.

Hashimoto’s and CBD

Even knowing that CBD can be helpful for autoimmune disorders in general, you may still wonder if it’s right for someone with Hashimoto’s Disease. Afterall, every autoimmune disease is different.

Let’s look at how CBD may affect thyroid function specifically.

Unfortunately, there are few studies that look at the direct connection between CBD and thyroid function and hormones. But with time, we will see more and more information on the subject.

For now, there are some studies that indicate that endocannabinoids, and therefore exogenous cannabinoids as well, can stimulate the hypothalamus’ release of thyroid stimulating hormone (TSH).

This is crucial since low TSH levels are a major cause of hypothyroidism, the leading cause of which is Hashimoto’s. TSH is what triggers the thyroid to produce hormones.

Although there is still more research to be done, at least one study has found that CBD may even directly stimulate thyroid hormone production.

Much like how cannabinoids act as an immune regulator and not an immune stimulator, possible cannabinoid receptors on the thyroid itself indicate that cannabinoids may help regulate the thyroid, as opposed to stimulating it. This means there is potential for both Hashimoto’s and Graves’ diseases.

And even more promising, these receptors seem to influence both T3 and T4 hormone production.

When experiencing a Hashimoto’s flare-up, one of the common symptoms is a headache or even a migraine. But CBD has shown promise in helping to relieve the pain of that experience.

The CBD and THC Debate

If you’ve gotten this far and wondered why you wouldn’t just relive your college years and go for the whole marijuana experience, there are some things to be aware of.

First, there are still many states that do not allow the legal use of THC, even where CBD is legal. Second, not everyone wants the experience of getting high and that can be understandable.

Part of the problem is that many of the health benefits of cannabinoids have looked at THC in conjunction with CBD.

I often preach about the benefits of whole foods over individual nutrients, like how the B vitamins work synergistically together better than they do individually. The truth is that cannabinoids may work the same way, with at least some small amount of THC helping CBD to work more effectively.

The bad news is that this may not be an option for everyone. The good news is that there are many great products out there that offer just CBD and others that contain both CBD and small amounts of THC to boost CBD action.

Don’t Skimp on Quality

Just like with food and supplements, it is important with CBD to make sure you are getting a high quality product since it is going directly into your body.

Look for organic products that do not contain any fillers (especially anything that may trigger an allergic reaction or intolerance). And read the fine print if you are avoiding THC.

If you are wanting something with CBD and a small amount of THC, you will want to look for the term “full-spectrum.” This means that it contains a range of cannabinoids, including up to 0.3% THC, which is still such a small amount that it will not make you feel high. (That 0.3% threshold is legal federally but laws still vary state by state.)

The Many Faces and Forms of CBD

As I said, CBD is found in so many different kinds of products these days: gummies, oils, tinctures, bath salts, sodas, lotions and even chocolate.

If you want to use it therapeutically, it is best to avoid foods. (These can often have tons of crappy additives.)

But if you’re debating between taking CBD orally or topically, it is mostly going to be a personal preference. I tend to recommend topical application because it is well-absorbed, easy to use and well-tolerated.

Creams, salves and lotions can have the added benefit of helping to relieve sore muscles.

Easing into Your CBD Dosage

While dosage will vary greatly person to person and depending on your goal, I also suggest easing into the process.

Start out low and work your way up over weeks. While this may mean you don’t immediately see benefits or experience relief from symptoms, keep the end goal in mind and know that CBD builds up in your body.

A Note on Medication Interactions with CBD

There are no known interactions between CBD (or other cannabinoids) and thyroid medications. However, they may compete for certain metabolism pathways that would be an issue in cases of hyperthyroidism.

Some people have reported feeling nauseous or experiencing anxiety when taking CBD and thyroid medication together. However, spacing them out just a couple hours can prevent this.

Only You Know If CBD Is a Good Option for You

The truth is that you have to weigh your options and the pros and cons of CBD. For the right person, it can be a game-changer. But it may not be for everyone.

The good news is that CBD is considered quite safe with little side effects. This means that you can try it out and see if it helps with your Hashimoto’s or other autoimmune disease. Just remember to use a quality product and ease into a therapeutic dosage.

CBD may not cure you of all diseases, pains and maladies, but it may bring some relief and be another piece of the puzzle.

Want to work with me one-to-one on your thyroid health and overall wellbeing and nutrition?

I can help you find the right option that will fit your lifestyle, budget and goals and will leave you with personalized recommendations.

Hashimoto's / Uncategorized - 10/17/2021

Hashimoto's Hypothyroid and Thyroid Testing

Nothing Fishy Here: Just the Facts on EFAs

Unless you’ve been living under a rock, you’ve probably been told by a family member, friend, doctor or even the local coffee shop barista that you should be taking fish oil supplements. Everyone's an expert on fish oil these days.

But what’s so special about fish oil?
Would everyone really benefit from it or could it be a fad?
Is fish oil in supplement form safe to take if you have Hashimoto’s Disease?
And the most important question: Is it right for you?

Fish oil is understandably confusing, especially when the term is used interchangeably with omega-3s and initials like DHA and EPA.

So, if you’ve ever thought this whole fish oil thing was… well, fishy, (sorry, had to do it,) you’ve come to the right place.

Why You May Need Fish Oil Even Though Your Ancestors Didn’t

For almost as long as humans have existed, we have lived near watershed areas: oceans, bays, springs, rivers, etc. This made sense because humans, like all animals, need water to survive.

Water means life. We drink it, we wash in it, we get food from it.

But as technology evolved (especially these past 120 years), humans have had the luxury to move away from water. (Many of us are still drawn to it for its beauty and comfort but that’s beside the point in this case.) We invented ways to get what we needed from the water without necessarily living in close proximity to it.

We now have plenty of ways to transport water to anywhere in the world that we may live. Foods from the water can be delivered many, many miles (that is another issue altogether) but fresh, cold-water, fatty fish can be pretty expensive in its freshest forms.

Suddenly, as more humans moved away from watershed areas, foods that had been consumed by generations of humans were becoming less regular in the diet, and in many cases, not necessarily a “health food” any more.

Why is Seafood Less Healthy Today?

One of the biggest concerns among watershed foods is the pollution from heavy metals that are released into the air (from burning coal, mining, refining oil and much

more) and into the water (farming, fisheries and ranching runoff). Even the heavy metals in the air eventually end up in the water too.

One of the biggest heavy metals of concern is mercury. While the amount of mercury found in fish is small, it builds up in fish and in humans over time. Mercury is especially concerning among the larger species of fish - and the human body has a hard time flushing it out of our systems.

Long-term build-up of mercury can directly affect the brain, causing memory issues, anxiety, depression, autism, Alzheimer’s, Parkinson’s and decreased dexterity and fine motor skills. High mercury levels in pregnant women can also impact brain development of the fetus.

Pregnant women are generally most aware of mercury consumption, as certain fish are on the list of foods to avoid due to possible toxicity.

But this doesn’t mean fish is off the table, so to speak.

As a matter of fact, it should still be a part of a healthy diet. There are steps you can take to ensure you are getting a safe amount of type of fish that will allow you to reap the benefits but avoid toxicity.

But first, let’s delve into what those benefits are exactly.

Fish Oil for Heart and Brain

Undoubtedly, benefits for brain and heart health are the most well-known reasons to take fish oil.

The shelves at Costco are lined with super-sized supplement bottles for cheap, but do most people even know what to look for in their fish oil supplement?

Breaking Down the Science Behind Fish Oil and Omega-3s

First, it’s important to understand what KIND of fat is in fish.

Fats, or fatty acids, are categorized by if they are saturated or unsaturated. Saturated fats, which tend to come from non-fish animals, have only single bonds in their fatty acid chain. These fats are solid at room temperature (butter, lard, coconut oil, ghee).

Unsaturated fats, mostly from fish and plants, have at least one double-bond in their chain and tend to be liquid at room temperature.

Those with more than one double bond are called polyunsaturated fats. This is the group omega-3s are a part of.

The term omega-3 refers to where in the fatty acid chain the first double bond is. (For any science nerds like me out there, it’s the third bond from the omega end.)

Other unsaturated fats include omega-6, omega-9 and omega-7. It is very important to note that most fats and oils have some combination of types of fatty acids but have a majority fat type, like omega-3s in fish oil.

The Essential Omega-3

With so many fats out there, it’s important to know the two main reasons why there is so much focus on omega-3 fatty acids (the kind found almost mostly in fish).

The first reason is the importance and evolution of our fat ratios over the generations. Our ancestors, like us, got their fats from a variety of sources, including both omega-3s and omega-6s. But unlike us, our ancestors ate in a way that their ratio of omega-6s to omega-3s was about 1:1 or even, depending on where they lived, 1:2.

But now, with the Standard American Diet, (there’s a reason the acronym is SAD,) we get more like 15:1. This is easily understood when you look at the sources of omega-6s: safflower, corn, soy, cotton and sunflower oils.

These types of oils are highly processed oils, and go through numerous steps in manufacturing before hitting the grocer’s shelves. Omega-6 oils can be hydrogenated or partially hydrogenated, allowing foods to be shelf-stable for long periods of time, and therefore are pretty cheap to make and sell, but their existence and over-consumption of them are completely changing our omega ratio. This wouldn’t sound like such a problem until you consider that omega-6s are generally considered to be pro-inflammatory.

If you have been following my blog posts for some time, you know that inflammation is the name of the game when it comes to the development of autoimmune diseases, and getting it under control is the antidote.

So, the second reason omega-3 fatty acids are essential is because they are literally essential. Essential fats are ones that our bodies can’t make.

We have this beautiful ability to convert fats into ones that we need but there are some that we can’t create. This includes omega-3s… sort of.

If you weren’t confused enough by all the omega talk, there are actually three different kinds of omega-3 fats: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

We cannot make ALA and must get it from food. If we do get it from food, we can convert ALA into DHA and EPA. But not very well.

At best, 10-20% of ALA is converted to EPA and DHA. And competing with the conversion? Omega-6 fatty acids. (Oh jeez, not these guys again!)

The Nitty Gritty of Fish Oil Benefits

Now that you know why getting omega-3 fatty acids from fish oil is important, let’s make sure you understand exactly what they do for your body.

DHA is critical for brain function. In fact, 9-12% of our brain’s weight is made up of DHA. It is known to support cognitive function and brain development, as well as photoreceptor membranes of the eye.

I am a big fan of supplementing omega-3 fatty acids for children with ADHD-like symptoms.

Why? Some research shows that ADHD and omega-3 deficiency share some common symptoms.

DHA also activates hormone receptors and has been found to reduce the risk of heart attacks and strokes.

EPA is especially anti-inflammatory, as well as lowering triglyceride levels and preventing calcium buildup in blood vessels.

Both DHA and EPA are great at battling inflammation and boosting mood.

Omega-3s for Hypothyroidism and Hashimoto’s

The next big question, of course, is if these fats are helpful for people with thyroid disorders like hypothyroidism and Hashimoto’s disease.

As you can imagine after learning of all the benefits of omega-3 fatty acids, the short answer is yes.

Because of their role in fighting off inflammation, omega-3-containing fish oil can help prevent flare-ups and leaky gut. It’s also good for supporting immune function and for battling depression caused by Hashimoto’s.

And good news: there are no known interactions between fish oil and hypothyroidism medications like levothyroxine (Synthroid).

When Not to Take Fish Oil

Fish oil has naturally blood-thinning properties so it is not recommended for anyone currently taking an anticoagulant or blood-thinners such as warfarin.

Also, talk to your doctor before taking fish oil if you are taking blood pressure medication, estrogen-based birth control or the weight-loss drug Orlistat.

How and When to Take Your Fish Oil

If you decide that you could benefit from supplementing with fish oil, a healthy dosage is 1,000 mg. This amount of fish oil will usually supply 300 mg of combined DHA and EPA. Taking 500 mg is also considered safe and anyone with a history of coronary heart disease may take up to 1,000 mg (combined DHA and EPA).

And it is important, as we’ve learned, to take a fish oil that includes both DHA and EPA.

While fish oil is food-based and therefore not required to be taken along with food, many people choose to take it with food to prevent experiencing a fishy taste or burps. Some people also experience an upset stomach if it’s not taken with food.

Vegetarian and Vegan Alternatives to Fish Oil

Where are my vegetarians and vegans at?

I know you are wondering what your options are and it’s a valid question.

For those who need an alternative to fish oil, there are omega-3 supplements that are algae-based that supply both DHA and EPA, albeit in often lower dosages and with a bigger price tag.

Some vegetarians and vegans choose to use ALA as their omega-3 source. Just keep in mind the ALA to DHA and EPA conversion restrictions.

Quality Products are Key to Quality Health

There are many sources for fish oil these days, and while that’s a good thing, it means we have to be extra mindful of quality.

Look for fish oil supplements that indicate the fish source is clean of heavy metals. These can include IVO certification or a Purity Award by the Clean Label Project.

Choosing Fish, Not Fish Oil?

Maybe you’ve decided that fish is more your thing than fish oil. I get it: I am a huge advocate for “Food First.”

Keep in mind two things:

it is absolutely safe to supplement with fish oil and also include fish in your diet
to get enough omega-3s, you have to eat a lot of fish, which may expose you to too much mercury

I am a big fan of fish and love to include high-quality fatty fish into my and my family’s meals. With that in mind, be mindful of the sources, especially if you eat it more than once or twice per week.

Smaller fish have less toxins and heavy metals than larger fish. (This makes sense when you think about the fact that larger fish not only get toxins from the water itself but also from the smaller fish they eat.)

These fish have the highest omega-3 fatty acid content:

Mackerel
Salmon
Herring
Sable

And these are the fish found to be highest in mercury:

Shark
Swordfish
Orange roughy
Gemfish
Barramundi
Ling
Bluefin tuna

(Bluefin tuna, swordfish and barramundi are also high in omega-3s but kept them off the list for their mercury content.)

If you’ve needed an excuse to take fish oil, to eat fish weekly or both, you now have that excuse. Omega-3s are an important part of the human diet, even if we don’t always live seaside anymore.

More Thyroid Support is Available

If you would like more support with your thyroid health and overall wellbeing, plus finding out which supplements might be helpful for Hashimoto’s, you can check out my 30-day Nourished & Renewed With Hashimoto’s program.

This is a self-paced online lifestyle program that offers tangible, realistic solutions for improving your Hashimoto’s and your overall health in a way that lasts.

If you are looking for personalized attention to your thyroid, seek out a program and thyroid advocate who can give you the tools and resources to feel your best again.

I would recommend my Happy & Healthy Adult Program for those with possible thyroid health issues.

Working closely together, we can customize a supplement and meal plan regimen just for you.

Click on the info-graphic below to see my generic recommendations for fish oil supplements.

DISCLAIMER: This nutrition information is not customized, but there is an opportunity for you to work one-on-one with me!

Uncategorized - 09/23/2021

Why Your Thyroid Will Go Nuts for Selenium

Have you ever been lucky enough to try a Brazil nut?

I know, weird question. 😂

This very large and distinct-looking nut is often left behind in the bowl of mixed nuts because it looks different and maybe even weird.

In fact, Brazil nuts have a wonderfully creamy flavor and a texture that is often compared to coconut.

Almost as important, Brazil nuts are a great source of fiber and protein. But there’s a mineral that is going to make Brazil nuts your new best friend and a great excuse to put down the peanut and give them a try.

Brazil nuts are one of the richest sources of selenium of any food… almost to a fault. (But I’ll get to that later.)

And if you don’t know how important selenium is for your Hashimoto’s disease and overall thyroid health, you’re about to get a whole lot more knowledgeable about this nutty little mineral.

Selenium for your Health

Like many minerals, selenium isn’t needed in large quantities but it is still very much essential.

Selenium is most often noted for its antioxidant action. This means that it protects from the damage free radicals can have through oxidative stress.

Selenium helps activate enzymes that are critical for detoxification, called glutathione oxidases. Of the eight kinds of glutathione oxidases, five are known to require selenium, making the mineral a detoxing powerhouse, albeit indirectly.

There are indications that selenium-containing enzymes also help the body recycle vitamin C, adding to its antioxidant fame. This is especially important because, unlike most other mammals, humans are not able to make our own vitamin C.

Between acting as an antioxidant and boosting detoxification, it’s no wonder that people are looking to selenium for its abilities to fight cancer and prevent heart disease.

What does this have to do with the thyroid gland? Well, very little actually, except of course that decreasing oxidative stress and supporting detoxification can certainly help thyroid function.

But selenium’s more direct impact on Hashimoto’s and hypothyroidism has even more up its sleeve.

Hashimoto’s, Hypothyroidism and Selenium

Now we’re getting to the juicy stuff.

If you’ve read any of my blogs about Hashimoto’s or followed me on social media, you’ll know already that Hashimoto’s is an autoimmune disease that is the most common cause of hypothyroidism.

Hypothyroidism is when the thyroid gland does not create enough thyroid hormones, T4 and its active form, T3.

This can lead to sensitivity to cold, weight gain, hair thinning or loss, fatigue, infertility, depression and much more.

This is because the thyroid hormones help regulate our metabolism, which is involved in a number of body functions including heat regulation and energy use.

That conversion of thyroid hormones into the active form is where selenium comes in.

There is a group of enzymes called Iodothyronine deiodinases that, just like glutathione peroxidases, need selenium to function. Without these enzymes, the T4 hormone cannot be converted to T3.

Selenium and iodine, another mineral that is of utmost importance is thyroid health, work together to keep the thyroid functioning adequately.

Add to that the fact that the thyroid contains more selenium than any other tissue in the human body and I’m pretty I’ve got you on the selenium train.

Not Enough Selenium, Too Much Selenium

As with many minerals, like its pal iodine, selenium must be kept in balance. Not enough affects thyroid function; too much can even be fatal.

The good news is that selenium deficiency is rare in developed countries. The bad news is that declining soil quality may eventually decrease our natural exposure to selenium in our foods. At this point, we don’t have much to fear but it’s too early to know about future generations.

These days, selenium deficiency is usually caused by other factors, such as impaired digestion and absorption (increased risk in the elderly), HIV-positive status, Crohns’ disease and recent gastrointestinal bypass surgery.

Symptoms of selenium deficiency include:

Infertility
Hair loss
Fatigue
Weight gain
Impacted immune system
Difficulty focusing

If these sound familiar, you’ll recognize many of these as symptoms of hypothyroidism too. Hmmm.

The recommended amount of daily selenium is 55 mcg, but goes up to 60 mcg if you are pregnant and 70 mcg if nursing.

On the other end of the spectrum, it is not advised to digest more than 400 mcg of selenium per day.

If you are getting your selenium from food sources, as opposed to from supplements, you are most likely not in danger of toxicity.

However, the symptoms of toxicity include:

Breath smells like garlic
Metallic taste in the mouth
Hair loss
Brittle nails
Nausea
Skin rashes or lesions
Diarrhea
Fatigue
Irritability

The most common food source of an overabundance of selenium is from our good old friend, the Brazil nut.

As much as they are a wonderful (and very tasty) source of selenium, depending on the soil where they are grown, Brazil nuts can contain so much of the mineral (68-91 mcg), that it is not advised to eat more than two per day.

Other food sources of selenium include:

Tuna, sardines, salmon and cod
Shrimp
Mushrooms (especially crimini and shiitake)
Asparagus
Mustard seeds
Chicken, turkey and lamb

One thing to consider is that while selenium is not affected by the storage of food, the cooking of meats and processing of grains (like brown rice, which contains some selenium) can cause the loss of some of the mineral.

When and How to Supplement with Selenium for Hashimoto’s

Keeping in mind that you need to walk that fine line of deficiency and toxicity of selenium, it can be hard to know whether you should supplement. Ideally you would get most or all of your selenium from food.

My approach is to only supplement if there are indications that it is necessary or you have had your nutrient levels tested and they indicate you are low. Then proceed slowly, starting with a low dosage and building up if needed. Keep your eyes peeled for signs of toxicity and always talk to your primary care provider when you add new supplements to your protocol.

Supplemented selenium comes in a few different forms. The main difference is how well they are absorbed.

The most easy to find and cheapest form is selenium citrate. But it is not as well absorbed as some other (sometimes more expensive) forms, such as L-selenomethionine and selenocysteine.

A good and safe dosage for supplementation is 200 mcg per day, taken with food since that is how you would naturally get your selenium and to allow it to work together with other nutrients.

Supplemented selenium is sometimes found partnered with vitamin E, because they both boost antioxidant action and work together against free radicals.

There has been recent concern and research into the possibility that vitamin E and selenium, taken together and separately, may increase the risk of prostate cancer. I would therefore not advise taking either if you are already at higher risk for prostate cancer.

Although there are no medication interaction concerns with selenium, it is not advised to take it while also taking any forms of blood thinners or anticoagulants, as it may slow blood clotting.

Fortunately, selenium is safe to take while on any thyroid medications, as there are no known interactions.

Think About the Big Picture For Your Thyroid

Look, selenium is an amazing nutrient for supporting a healthy life with Hashimoto’s but it’s not a miracle mineral. It’s a great and crucial piece of the puzzle.

Because of its role in converting the T4 thyroid hormone into the active T3 form, selenium-containing foods should be a part of your regular diet. And if there are indications of a selenium deficiency, supplementation may also be necessary.

But selenium alone is not the answer. You still need the benefits of other thyroid-supporting nutrients like iodine, vitamin D, magnesium, and zinc. And just as important can be finding the right thyroid medication, getting exercise, managing stress and balancing your blood sugar.

And if you see the benefits of having selenium be a part of your thyroid health plan, don’t be scared to grab the occasional Brazil nut.

If you’re ready to go beyond these simple yet effective steps to restore your thyroid health and manage your Hashimoto’s, my 30-day Nourished and Renewed with Hashimoto’s Program provides the necessary tools and resources all in one place for you to set off on your healing journey.

Another great option for those needing more personalized care, check out my Happy & Healthy Adult program, perfect if you’re struggling with more complex health issues related to Hashimoto’s or another disorder.

Hashimoto's / Uncategorized - 08/15/2021

Hashimoto’s Flare-ups: Symptoms, Causes & Prevention

I personally have had experiences with Hashimoto’s when it was clear that I was in a “flare,” and I can tell you that it’s quite unpleasant.

There was a period both before and after having my two kids when my body and immune system were putting up a bit of a fight.

Have you ever seen a photo or video of a solar flare?

The sun will be acting perfectly normal, doing its regular sunny thing. And suddenly, out of nowhere, there is a violent rupture from the surface. In an explosive arch, red hot gases burst forth, disrupting the previously calm area around it.

You can practically hear it as a scream.

Now imagine something similarly violent happening within your immune system. No, it’s not a “solar” flare, but an eruption inside your immune system.

If you’ve ever experienced a Hashimoto’s flare-up, you know what I am talking about.

When my own Hashimoto’s flared up in my 30s, it was connected to hormones and stress. Those flares not only made me miserable, they affected systems in my whole body that at first did not appear connected to my thyroid. So, unfortunately, I didn’t immediately know that something was going on.

For me, the symptoms were pretty tell-tale: joint pain, asthma-like symptoms, extreme fatigue, skin problems and digestive discomfort. Each subsequent flare looked similar, so while I dreaded them, I began to recognize a pattern.

These symptoms are not the same for every person.

From working with my clients, I know it can be hard to tell what’s causing the flare-up and I understand the fear that coincides with anticipation of another one.

The good news is you can support your thyroid and overall health to prevent flare-ups and start to feel better overall.

Understanding What a Hashimoto’s Flare-up Is

Hashimoto’s Disease is an autoimmune disorder in which the thyroid attacks itself or the thyroid hormones.

It is the number one cause of hypothyroidism, which is a thyroid that is underproducing thyroid hormones (or conversion of usable forms of thyroid hormone).

Symptoms of Hashimoto’s can be mild to severe but often go undiagnosed because they are similar to many other health conditions and because when they are mild, it can go ignored for years.

People get their Hashimoto’s symptoms under control through combinations of medications, dietary and lifestyle changes.

But just because you feel better for a while doesn’t mean that your Hashimoto’s has gone away. If your immune system is still creating the antibodies capable of attacking the thyroid, you still have Hashimoto’s.

The good news is that you have gotten the disease under control. The bad news is, antibody levels can (seemingly out of nowhere) elevate and cause suffering or discomfort. That is a flare-up.

There are a number of issues that can elevate antibodies and trigger symptoms of a flare-up.

Hashimoto’s Symptoms and Flares

Although similar to acute health problems like stress or lack of sleep, Hashimoto’s symptoms are more long-term and include:

Fatigue
Sensitivity to cold
Constipation
Hair loss or thinning of hair
Weight gain
Joint or muscle pain
Depression
Irregular menstruation
Dry skin
Problems with memory or focus

Any of these could also be signs of a flare-up. But more extreme versions can also be signs.

Instead of a headache, you may experience migraines. Instead of dry skin, you can start to get rashes. Some people even experience fever or nausea.

How long these flare-ups last varies greatly person to person, as does the cause. But one thing that is true for everyone is that the autoimmunity that leads to flare-ups causes damage to the thyroid.

Remember, this damage is caused by the antibodies that are attacking the thyroid, leaving the gland unable to produce the necessary levels of thyroid hormones. Elevated levels of antibodies are usually the culprit. Hashimoto’s is characterized by a “wonky” immune system, so this makes sense: When the immune system goes awry, and attacks self tissue, you can feel really terrible.

Furthermore, while each flare-up may not do too much damage in the short run, each and every one adds to the cumulative effects. This means that while you might be able to put up with the symptoms, there may be long-term effects that you cannot see.

The Most Common Causes of Hashimoto’s Flare-ups (Which May Differ for Everyone)

What causes your Hashimoto’s to rear its ugly head may be different from your neighbor or relative with the same disease.

But common triggers include:

Lack of sleep
Stress
Changes in hormones (like the postpartum period, or menopause)
Lack of exercise or too much exercise
Exposure to toxins or pathogens
Nutrient deficiencies (more on that later)
Medications or supplements that interfere with thyroid medication

Immune system dysregulation is the name of the game with a flare-up. If you are on the “edge” of getting sick or feeling really run down, a flare might be the result instead of a cold or virus that puts you to bed. A flare can feel like you have a “bug,” when in reality, it’s your own immune system attacking your thyroid.

Lack of sleep and stress go hand in hand because one often causes the other and because they often have similar effects. And, we all know what that can do to the immune system.

Poor sleep and stress can lead to inflammation and drain the nervous and immune systems, which can impact thyroid function. This happens when metabolism is slowed, affecting the conversion of the thyroid hormone T4 into the active form, T3. This down regulation of the thyroid can also lead to a flare.

Generally speaking, hypothyroidism symptoms can be exacerbated and feel very flare-like. When they come a go, it might feel like you are always in or out of a flare-up. This is quite common with medication changes early after diagnosis.

Beyond lifestyle factors, toxins have also been found to disrupt thyroid function and may lead to a flare-up if exposure is intense or prolonged.

These include bisphenol A or BPA (commonly used in food packaging) and glyphosate (the most widely used herbicide in agriculture). Toxins like hormones in meat and dairy, pesticides, heavy metals, mold, and even pathogens (parasites, H. pylori bacteria, Epstein Barr virus…) can also all impact the immune system, cueing up a flare.

Certain medications and supplements can interfere with the functioning of your thyroid medications, not allowing them to work quite as well. These can include some antibiotics, antacids, other types of hormones and even calcium or iron supplements.

It’s best to speak to your endocrinologist or other healthcare provider to make sure these aren’t an issue or discuss timing when you take these to avoid interactions.

The bottom line is that if it disrupts your immune system or your thyroid function, a flare is likely.

Hashimoto’s Flare-ups from Nutrient Deficiencies

There are a number of nutrients that are so essential to thyroid function, that if you become deficient, it can definitely send you into flare-up territory.

Each of these could cover quite their own lengthy blogs. And in fact, most of these already have dedicated articles on my site. Others are in the works.

Important Nutrients to Consider

Iodine: This mineral is essentially the backbone for thyroid hormones, making it one of the most important nutrients for thyroid health. The tricky part is that while you don’t want to become deficient, too much iodine can also negatively impact thyroid health.

Vitamin D: Also called Vitamin Sunshine because we can get it from sun exposure, low D levels translates to low TSH (Thyroid Stimulating Hormone), which causes low T3 and T4. And people with autoimmune thyroid disorders are much more likely to have low vitamin D levels.

Zinc: Known for its immune boosting-qualities, zinc is a necessary mineral for TSH and T4 production, as well as the conversion of T4 to T3. Zinc deficiency has also been found to increase the risk of autoimmunity.

Selenium: More selenium is found in the thyroid than in any other organ or gland in the body and a deficiency has been associated with autoimmune thyroid disorders.

B vitamins: B12 in particular has been found to be deficient in those with autoimmune thyroid disorders. But all the B vitamins work synergistically together to support our health, including thyroid health.

Think about the ways in which these nutrients support both thyroid function and the immune system...so, if there are deficiencies, well, then, there will be flares.

Support and Prevention of Hashimoto's Flare-up

As you can imagine, one of the best ways to prevent flare-ups of your Hashimoto’s is to make sure to include the above-mentioned important nutrients in your diet regularly.

You can learn more about their food sources. But perhaps the best way to naturally attain them is to eat a varied and colorful diet, including lots of both cooked and raw vegetables, fruit, nuts and seeds and high-quality meats and seafood.

Avoiding processed foods also goes a long way to avoiding deficiencies. This works two-fold because it will increase nutrient density while also decreasing foods that actually sap nutrients from your body.

One example is the large amount of salt in most processed foods (even sweet foods!) A diet high in iodized salt can lead to the body’s iodine levels getting too high.

As mentioned before, iodine requires a fine balance. It is therefore better to consume foods that naturally contain iodine in the right balance, like sea vegetables, seafood and eggs, than from salt that has been fortified with the mineral.

Avoiding inflammatory foods like sugar, alcohol, gluten, dairy, caffeine, and any antigenic food that causes a reaction for you personally is also a good idea. Foods should support health, not detract from it. So, if that morning cup of coffee, or nightly bowl of ice cream is at the root of why your immune system is going haywire, time to rethink it.

The Importance of Regulating the Immune System

Many doctors tell their patients that thyroid autoantibody levels “will not change over time,” and are “not related” to a patient’s symptoms - or flares.

Levels of autoantibodies that rise over time may be more significant than stable levels, as they may indicate an increase in autoimmune activity, and fluctuations in antibody levels can be a sign of flare-up activity.

As I have stated, flares are about the ongoing dysregulation in the immune system.

I find that autoantibodies are reflective of the autoimmune process, a person’s degree of immune system dysfunction, and likely, the relative severity of their symptoms.

Routine screening of the thyroid that only involves the TSH test does not always show the whole picture.

In my experience, regular autoantibody tests can show whether or not a degree of immune system dysfunction is taking place.

A history of autoantibody testing is the best way to see patterns of changes over time.

Ideally, with proper nutritional therapy, we can see a decrease in the antibody levels, resulting in improved symptoms and quality of life. (That is very good news.)

Frankly, once antibody levels are back in normal range, flares stop. This is the goal, the endgame.

Our objectives through nutritional therapy for immune system regulation as it pertains to Hashimoto’s is to:

improve digestive function
eliminate outside sources of triggers (foods, pathogens, toxins, stress, etc.)
support the immune system
restore overall balance in the endocrine system

Foundation Supplements to Boost Your Thyroid Health

Once in a flare-up, boosting the previously mentioned nutrients through foods can help. But for more immediate relief, it may be necessary to supplement. (Or in the case of vitamin D, get out in the sunshine!)

Zinc and B vitamins can be especially helpful as supplements during this time, because they are very safe for short and therapeutic use. I especially love zinc in lozenge form because of how quickly it enters the bloodstream. Zinc is also powerful for regulating the immune system.

Always talk to your healthcare provider about adding new supplements to your health protocol.

Working with a board certified holistic nutrition practitioner is the surest way to take only the supplements you need, and only the supplements which are most likely to truly help reverse or heal the damage to your thyroid from Hashimoto’s and resultant flare-ups.

The Importance of Sleep and Stress Management

Of course it can be easier said than done, but I cannot stress (excuse the pun) the importance of sleep and managing stress in preventing Hashimoto’s flare-ups and in helping support your body during a flare-up.

But if you need another voice in your head reminding and urging you to prioritize these essential lifestyle choices, let it be mine.

You can’t always control the stress triggers in your life (bills, traffic, in-laws, the holidays). But you can aim to improve how you manage your reactions to them.

Find what works for you that helps you let go of the stress. It may be meditation, yoga, talk therapy, going for a walk, exercise, shouting into a pillow or journaling.

The same goes for sleep. You may not be able to stop a baby from crying in the night or a kiddo from crawling into your bed at 5am.

But if there are patterns of what is interrupting your sleep or ending it early, factor that into your bedtime. Join me in the 9 pm bedtime club - I am early to bed most nights, but if I feel run down, you better believe I am hitting the sack sooner rather than later.

If you are able to get to bed earlier than you think is necessary, your immune system and your thyroid will thank you.

Medication Hesitation for a Flare-up

If flare-ups feel more like the norm than the exception, it may be time to talk to your endocrinologist about adjusting your medication.

If the current medication you are taking doesn’t feel like it’s working for you anymore, time for a change.

It doesn’t mean your stand-by medication doesn’t work for you, but there may be another version or dosage that may work better for where you and your thyroid are at now.

And, as I mentioned earlier, flares are commonly associated with medication dose changes. So, if too many changes are rocking the boat, try to settle on the prescription that works best for you.

Also remember that if you were diagnosed with Hashimoto’s a decade ago, it may be time to mix things up and try something different.

As we enter different phases of life (postpartum, menopause), different medication, lifestyle changes, supplements, and more are called upon to get us through to the next stage.

Hashimoto's Flare-up Finesse

There are a number of ways to deal with flare-ups as they happen, from diet to lifestyle. But the real truth of the matter is it’s easier to work on preventing them from happening in the first place.

And you’ll be a lot less miserable too.

What triggers flare-ups can vary from person to person, making them harder to pinpoint. But the good news is that once you figure out your own personal triggers, you can work to reduce or even eliminate them.

If you would like more support with your thyroid health and overall wellbeing, check out my 30-day Nourished & Renewed With Hashimoto’s program.

This is a self-paced online lifestyle program that offers tangible, realistic solutions for improving your Hashimoto’s and your overall health in a way that lasts.

If you are looking for personalized attention to your thyroid, seek out a program and thyroid advocate who can give you the tools and resources to feel your best again.

I would recommend my Happy & Healthy Adult Program for those with possible thyroid health issues.

There is so much that you can do to boost thyroid health and live your best life. I hope that no matter your diagnosis and your medication plan, you will consider making nutrition and lifestyle changes part of your plan too.

Hashimoto's / Uncategorized - 06/15/2021

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The information on this website is for educational purposes only and should not be considered medical advice. This information is provided to help you make informed decisions about your health. It is not meant to replace the advice of your primary physician.

Choosing a holistic approach to health care through nutrition means choosing personal responsibility for your health care. Sara Peternell, MNT, is not liable or responsible for any harm, damage or illness arising from the use of the information contained herein or through any of the nutritional therapy programs available for purchase.

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