Thyroid Health: Hashimoto's and Hypothyroidism

Thyroid health can have a big impact on your appetite, energy levels, brain fog, body temperature, and more. But first, what actually is the thyroid?

The thyroid is a small butterfly shaped organ at the base of your neck. Tiny but mighty. It releases hormones that control your body's metabolism. Telling your cells how fast to use energy across nearly every organ in your body. It regulates metabolism, controls heart rate, manages body temperature, and can even affect growth in children.

When the thyroid is working too slow, that's called hypothyroidism. Your metabolism slows down. Common signs include extreme tiredness, weight gain, cold sensitivity, dry skin and hair, constipation, muscle aches, and even a slow heart rate. If you're experiencing any of these, please see a doctor as they can run blood work and check your hormone levels.

There's hypothyroidism and there's Hashimoto's, and both are treated the exact same way nutritionally. Hashimoto's is an autoimmune disease meaning your body is actually attacking your thyroid, and there are antibodies in the blood to confirm it. Hypothyroidism is simply an underworking thyroid, without the autoimmune piece.

The main labs to ask for are TSH, T3, and T4, and if Hashimoto's is suspected, thyroid antibody testing as well. When getting labs done to check your thyroid levels, always ask them to check your iron, B12, and vitamin D too. Deficiencies in these can mimic the same symptoms as a low thyroid. Some people are low and may need supplementation.

I've talked to doctors, endocrinologists, and other dietitians to understand how to support this nutritionally. The main focus is anti-inflammatory eating. With a low thyroid you can be more sensitive to soy, gluten, dairy, and processed foods. Not everyone is the same, some people are sensitive to all of these, some to none. If you notice a sensitivity or intolerance to any of them, it's ideal to limit that food.

People with hypothyroidism or Hashimoto's can also experience insulin resistance meaning insulin works part time. It becomes harder for your body to use carbs for energy, so more of it gets stored or turned into fat. This is exactly where the balanced plate method comes in, which I have a full post on here. It focuses on whole foods and anti-inflammatory choices like fruits and vegetables, lean proteins, whole grains, and healthy fats.

Water is key here as well. Try to drink half your body weight (lbs.) in ounces of water a day. It helps with inflammation and other symptoms like constipation.

The type of movement matters. We don't want to add more inflammation or stress to the body. Low impact exercise is ideal like strength training, walking, pilates, yoga, and swimming.

Hashimoto's is an autoimmune disease. Hypothyroidism can be caused by multiple things. One possible contributing factor is putting extra stress on the body through disordered eating. I have hypothyroidism myself, and my endocrinologist explained that I was always going to develop it, but the added stress I put on my body through undereating made it show up sooner than it likely would have otherwise. Everyone's situation is different, so please talk to your primary care provider about your specific case.

It's also worth getting regular ultrasounds of your thyroid to check for cysts or goiters which your doctor or endocrinologist will monitor this over time.

Hypothyroidism is fairly common as it affects roughly 5% of people in the U.S. Women are significantly more likely to develop an underactive thyroid than men, and the risk increases with age, especially after 60. It can also run in families, so it's worth checking with relatives if you notice symptoms.

I was diagnosed at 21 and it's been a real journey. The fatigue and brain fog alone can be exhausting. Following the steps I've shared here has made a real difference in my own symptoms, and I hope it helps you too. Please consult your primary care physician for personalized care. This post is general education, not a treatment plan.

If you want support putting this into practice, my Nutrition Toolkit walks you through the balanced plate method along with water, protein, and movement education. If grocery planning feels overwhelming, my grocery lists and meal planners can help you build a week around the goals you're working toward.

— Ivy ♡

Disclaimer: This blog is for general informational and educational purposes only and does not constitute medical advice, diagnosis, treatment, or personalized nutrition counseling. This post is intended as general education, not a treatment plan. It is not a substitute for care from a qualified healthcare professional. If you are struggling with disordered eating, support is available through the Alliance for Eating Disorders at 1-866-662-1235.