You CAN feel better! Never underestimate what your body can do when given the support it needs. Here’s some simple ways to do just that.
If you’re reading this, chances are you or a loved one are struggling with hypothyroidism, and you’re looking for answers. You might feel like no matter what you do, your energy is low, you’re gaining weight, and things just aren’t right. I get it. Living with hypothyroidism can feel frustrating, especially when it seems like you’re doing everything “right” but not seeing results.
Let’s break it down simply and talk about how certain diet and lifestyle factors may be affecting your thyroid—and, more importantly, what simple things you can do to start feeling better.
1. Stress: The Silent Thyroid Killer
Stress may be one of the biggest contributors to thyroid problems, especially if you’re already hypothyroid. When you’re constantly stressed, your body produces too much cortisol (the stress hormone). This can interfere with your thyroid’s ability to produce hormones properly, making your symptoms worse.
What You Can Do:
Take just 5-10 minutes every day to practice deep breathing. It might sound too simple, but breathing deeply helps calm your nervous system and reduce cortisol. When your cortisol levels go down, your thyroid can function more efficiently. So, next time you feel overwhelmed, pause for a moment, close your eyes, and take slow, deep breaths.
2. Eating Too Little (or the Wrong Kinds of Foods)
If you’re hypothyroid, you might have been told to watch your weight. Many women make the mistake of cutting too many calories or skipping meals, thinking it will help. Unfortunately, this can slow your metabolism even more, making hypothyroid symptoms worse. Plus, certain foods can cause inflammation and further disrupt your thyroid.
What You Can Do
Focus on balanced meals that include healthy fats, lean proteins, and small quantities (at most) of complex carbohydrates (meaning those that contain more fiber than sugar). One simple change? Add healthy fats like avocado or olive oil to your meals. Healthy fats support thyroid function and help reduce inflammation in the body. Instead of avoiding food, think about nourishing your body with the right kinds of nutrients.
Also, try to limit wheat flour and animal dairy. That means ANYTHING with wheat flour, even the gluten-free variety. You’ll be surprised how much this steers you away from nutrient-poor “junk” foods.
3. Lack of Sleep: Your Thyroid Needs Rest, Too
You may not realize it, but your sleep habits have a direct impact on your thyroid health. When you’re not getting enough quality sleep, your body has to secrete more cortisol, which – as stated earlier – hinders your thyroid’s ability to do its job. On top of this, sleep is the #1 natural anti-inflammatory, and inflammation is the hallmark of thyroid disease.
What You Can Do:
Make it a priority to get 7-9 hours of sleep every night. If you’re struggling to wind down, try creating a bedtime routine. Simple things like dimming the lights an hour before bed, avoiding screens, and drinking a cup of chamomile tea can make a big difference in helping your body get the rest it needs to heal.
4. Too Little Zinc or Selenium
The thyroid needs zinc and selenium to function properly. While zinc helps your thyroid produce hormones, selenium helps convert those hormones into a form that your body can use. If you’re low in these nutrients, it can make your hypothyroid symptoms worse.
Why not iodine? Because almost nobody is deficient in this nutrient AND it’s very easy to overdose. If you are curious as to whether you should take it or not, check your levels first.
What You Can Do:
An easy fix is to incorporate zinc and selenium-rich foods into your diet. For zinc, adequate animal protein should do the trick for most, but foods like pumpkin seeds and almonds are also good sources. For selenium, a handful of Brazil nuts can do the trick. Just 2-3 Brazil nuts a day is enough to get a healthy dose of selenium.
5. Too Much Processed Food
Processed foods are loaded with chemicals and preservatives that can inflame your body and make hypothyroid symptoms worse. Additionally, most of these foods contain massive amounts of carbohydrate and very little fiber, which will cause spikes and crashes in your blood sugar, all of which leads to slow metabolism and (you guessed it) more cortisol output. And we know what that does to the thyroid, right?
What You Can Do:
Try swapping out processed snacks for whole, unprocessed options. Instead of reaching for chips or cookies, go for fresh fruits, raw nuts, or veggies with hummus. Even a small amount of tuna or chicken. These whole foods will keep your blood sugar stable and reduce inflammation, helping your thyroid function more smoothly.
6. Not Enough Movement
Exercise might feel impossible when you’re tired all the time, but staying active is essential for thyroid health. Regular movement helps boost your metabolism, reduces stress, and improves mood—three things that directly impact your thyroid.
What You Can Do:
Start with gentle movement. If you’re not used to exercising, try a 10 minute walk every day. Even this small amount of movement can help kickstart your metabolism and improve circulation, which supports thyroid function. The key is to be consistent, even if it’s just a little bit every day. To get started, just try 10 minutes for 3-5 days in a row just to see how it feels. I 100% guarantee you will feel better. And “when you feel better, you are better”.
7. Vitamin D Deficiency
Vitamin D plays a key role in immune function and thyroid health. If you’re not getting enough Vitamin D, your immune system can become overactive and attack your thyroid, which can make hypothyroid symptoms worse.
What You Can Do:
Get outside for 10-15 minutes of sunlight every day. Sun exposure helps your body naturally produce Vitamin D. If you’re unable to get outside (as is the case for most of us who live down here in Houston) or live in a cloudy area, consider a Vitamin D supplement. Around 1000-2000 units daily is quite safe for most people.
Final Thoughts
I know how challenging hypothyroidism can be, and I want you to know that there are things you can do to feel better. It’s not about overhauling your entire life in one day but taking small, manageable steps toward better health.
Whether it’s adding healthy fats to your meals, taking a short daily walk, or simply breathing deeply to calm your stress, these small actions can make a big difference in how you feel.
Take it one step at a time. You’ve got this.
Real Success Stories From Our Patients
Since we first opened our doors in 2004, our #1 priority has been to provide the absolute highest level of RESULTS-oriented, compassionate care to our patients.
Hello Chris,
Each day I am starting to slowly feel like my old self. The anxiety, the OCD and emotions are slowly diminishing. I can’t express how thankful I am to you for helping me. I would have never learned so much about myself and what’s happening to me if it wasn’t for you wanting to help feel better. I was in a horrible place for so long and I didn’t know how to change it.
Rose
Hi Chris,
I’ve felt a lot better since the acupuncture! I usually wake up every morning with a migraine & I haven’t since.
Thank you!
Chris,
I got a positive pregnancy test today!! I REALLY appreciate all your guidance and help with this!! I am so excited!!
THANK THANK THANK YOU!
Cassie
Your Initial Consultation Is FREE
Meet with one of our expert, board-certified clinicians who will carefully listen to your concerns and patiently answer all of your questions so you can see if we’re a good fit for you.
Or, feel free to call or text us at 713-527-9555 to speak with one of our friendly, helpful staff.
About Us | Our Staff | Success Stories | FAQs
Locations: Central Houston | The Woodlands | Katy | Pearland | Online
Individual results vary. We provide natural treatment. We do not offer birth control services or prescription drugs.
(full disclaimer here)