Thyroid Disease: What I’ve Learned Part 3

If there’s one paramount thing I’ve learned (there are many, but this one stands out), it’s that lifestyle changes have a HUGE impact on your longterm success … regardless of medication. Thyroid hormone supplementation should be seen as just that – a supplement. Not a magic pill. When you are correctly dosed, it probably won’t help you shed that stubborn hypothyroid weight if you’re not also putting in the work, i.e. exercising and eating well. I see thyroid hormone as a tool, not something that will solve all of your problems if you don’t also put in the work.

Today I’m sharing the first few of several top lifestyle changes that helped me feel better and THRIVE. I hope these tips inspire you and help you feel amazing, too! I also want to make sure you’re aware that Season 12 of our clean eating reset program is coming soon.

Tip #1: Elimination of Gluten and Dairy
Both my Western and Eastern doctor recommended I eliminate gluten from my diet. We’re talking even avoiding things that may have been near gluten containing substances (deep fryers, shared kitchens etc). For those of us with Hashimotos (and as you learned in part 2, that’s a staggering 90%+ of thyroid patients), gluten is detrimental because it effectively speeds up the autoimmune attack on your thyroid. But even if you don’t have Hashimotos these foods can and will impact your thyroid. How so?

The proteins found in gluten (gliadin) and in dairy (casein) are nearly identical in molecular structure to thyroid tissue. It’s like a case of mistaken identity. Your immune system mistakes these proteins for thyroid tissue (which it is already attacking if you have Hashimotos) and further depletes your thyroid function. I learned more about dairy in researching this “molecular mimicry” phenomenon. I will say I still struggle with being 100% dairy free, but I’m about 90% there.

Eliminating these two things can have a profound impact on slowing down the degradation of your thyroid and easing up various symptoms related to high antibody levels. And even if you don’t have the autoimmune version of thyroid disease, this “molecular mimicry” can still impact your thyroid function and cause symptoms.

Also, you can’t just “have a little” here and there. Sorry to tell you, but when you’ve got thyroid disease you have to be more strict with yourself. I do not touch gluten, at all, with a ten foot pole. Once you consume foods with gluten and/or dairy, it takes upwards of MONTHS to get your antibody numbers back down (as they will likely shoot RIGHT up).

When I eliminated gluten my antibody levels went from 1,500 to 430 which is a significant drop. I am working on 100% elimination of dairy as well to further reduce this number.

 Tip #2: Improving Low Stomach Acid
Those with thyroid disease often have impaired digestive function and low stomach acid. This can lead to a host of problems including:

• Food sensitivities (see about gluten and dairy above)
• SIBO (Small Intestinal Bacterial Overgrowth)
• Depletion of important vitamins and minerals (notably iron, B12, ferritin, Vitamin D and calcium)
• More sensitivities to parasites in food

There are supplements you can take to help improve stomach acid production, but if you’re keen on the natural route, here are a couple methods that worked for me. Keep in mind this is what worked for ME. Always work with your doctor to come up with a solid treatment plan for your specific needs and how your body responds:

• Apple cider vinegar (1-2 teaspoons) plus cold water or …
• Squeeze of one lemon with warm water and cayenne pepper (the cayenne helps get the digestive system going)

When I implement either of the above I notice my GERD systems do improve.

 Tip #3: Correcting Low Vitamin and Mineral Levels
Around the time I started searching for the “why” behind my thyroid issues, I started working with an amazing Eastern medicine physician Dr. Larrow who took the time to dig DEEP and see what else could be causing my symptoms. It is NEVER just the thyroid itself. Rather, it’s like everything is playing together in the sandbox, and NOT playing nicely! Because of low stomach acid and usual (but not always) intestinal permeability with thyroid disease, it is extremely common for thyroid patients to be critically low in important vitamins and minerals.

This is HUGE! For example, did you know that critically low Vitamin D can cause brain fog, fatigue and bone pain? If you had critically low levels, or even mild to moderate, would it not be a good idea to improve those levels and most likely some of your symptoms, too? The same can be said for other vitamins and minerals you may be low in.

One thing to note: lab ranges are based on people who are sick and go to the doctor. Being at the bottom of the scale does not mean that’s what is optimal for YOU. It means you are slightly less sick than the sick person who went to have their blood drawn. Optimal is always better than just “in range” for the vast majority of people, so I encourage you to talk with your doctor about the benefits of optimal versus “in range” lab values.

Some of the most common vitamin and mineral deficiencies in thyroid patients:

• Iron
• Ferritin (storage iron)
• Vitamin A
• Vitamin D
• Vitamin B2
• Vitamin B12
• Magnesium
• Selenium

Work with your doctor to get tested and find a treatment plan that works so you can be OPTIMAL, not just “in range”. Often for thyroid patients it’s a mix of a nutrient dense diet – goodbye, processed Frankenfood – mixed with some supplementation to make up the gap. Paired with a nutrient dense diet, these are the supplements I usually take:

• Vitamin D
• Iron (during menses)
• Vitamin B12
• Turmeric (for inflammation)
• Magnesium (CALM powder)
• Probiotic (for gut health)

Tip #4: REDUCING STRESS!!!
What does stress feel like to you? For me it’s rushed, frenetic, urgent. With a sprinkle of hopelessness and ruminating. We all know that stress is no good, and yet it seems to have its grip on many a good day. Thing is, when you’ve got thyroid issues stress is even more detrimental. All that extra cortisol and adrenaline and general mind-body disconnect can do a number on your hormonal cascade. Think of it like everything playing in a sandbox. Stress is that rambunctious kid who throws sand in your face and kinda just messes with the moment … ya know? Everyone’s way of combating stress will vary. You’ve gotta learn to “pivot” and replace those negative, stressful thoughts with positive ones. Really, that’s the first step. Have a negative thought … instantly counteract with a positive memory or general thought. The more you do it, the more you re-tune your frequency. It’s a daily practice, but well worth it. Some additional coping mechanisms I’ve warmed to over the years:

• Daily prayer and meditation
• Yoga
• Surrounding myself with positive energy
• Setting healthy boundaries
• Reading self enrichment books
• Daily gratitude journal
• Mandatory “self care” time each day – minimum of 30 minutes

Stay tuned for part 4 of this series where I continue my list of healthy lifestyle changes!

Sincerely,