16 March 2025 │ Advice

Hypothyroidism can be incredibly challenging to detect, and I experienced this firsthand. Every subtle change I noticed seemed to have an easy explanation. Losing a bit more hair than usual, but not enough to raise concern? I figured my hair was just renewing itself. The occasional breakout? I blamed it on PMS. Gaining some weight? I assumed I wasn’t eating as healthily as I should. Each symptom felt minor and dismissible—until it wasn’t.

It was my mom who insisted I get my thyroid hormones tested. That is when I fell into the rabbit hole of researching thyroid issues, only to discover that I didn’t match many of the common symptoms… What I hadn’t realized was how common it is for thyroid issues to manifest differently—or even subtly—in each person.

What is Hypothyroidism?

Hashimoto’s disease, an autoimmune condition, is the leading cause of hypothyroidism. In this disorder, the immune system targets the thyroid gland, causing inflammation and impairing its ability to produce adequate thyroid hormones.

One of the key contributors to hypothyroidism is stress. Extended periods of stress can push the body into survival mode, triggering various hormonal imbalances and disruptions.

What I’ve Learned

Living with an autoimmune disease is undoubtedly challenging, but it has also brought unexpected blessings. My hypothyroidism diagnosis, while initially concerning, served as a much-needed wake-up call. It forced me to confront the unhealthy, stressful lifestyle I had been living—always putting others first, neglecting my own well-being, and allowing trivial matters to weigh me down. My body finally demanded change, making it clear that a healthier way of life was not optional but crucial.

I also realized how careless I had been with my diet and how isolating myself had kept me from staying active. One positive transformation that came out of this journey was the necessity to adopt a more active lifestyle to boost my thyroid function. I completely changed my eating habits, cutting out the unhealthy foods that had drained my energy and left me struggling to get through the day. These changes, though difficult at first, have ultimately helped me feel more energized and capable.

Foods to Avoid for Better Health

Managing hypothyroidism involves making mindful dietary choices to support thyroid function and overall health. Certain foods can interfere with thyroid hormones or worsen symptoms. Here’s a list of foods you should consider limiting or avoiding:

1. Cruciferous Vegetables (Raw)
   Vegetables like broccoli, cauliflower, kale, and Brussels sprouts contain goitrogens, compounds that can interfere with thyroid hormone production when consumed in large amounts. Cooking these vegetables reduces their goitrogenic effects
   
2. Soy-Based Products
   Soy contains compounds that may disrupt the body’s ability to absorb thyroid medication and hinder thyroid function. Limit soy milk, tofu, edamame, and other soy products, especially if consumed in excess.
   
3. Gluten
   For individuals with an autoimmune form of hypothyroidism, such as Hashimoto’s thyroiditis, gluten can trigger inflammatory responses. Consider a gluten-free diet if you’re sensitive to it.
   
4. High-Sugar Foods
   Excess sugar can lead to weight gain and worsen fatigue, common symptoms of hypothyroidism. Avoid sugary snacks, desserts, and processed foods.
   
5. Processed Foods
   Highly processed and packaged foods often contain unhealthy fats, additives, and high sodium levels, which can disrupt thyroid function and contribute to bloating or water retention.
   
6. Excessively Iodized Salt
   While iodine is vital for thyroid health, consuming too much iodized salt can overstimulate the thyroid and worsen symptoms. Stick to moderate amounts.
   
7. Certain Fruits
   Although fruits are healthy, excessive intake of high-fiber fruits like peaches, pears, and strawberries may interfere with thyroid medication absorption when eaten in large quantities.
   
8. Caffeinated Beverages
   Coffee and energy drinks can hinder the absorption of thyroid medication if consumed too soon after taking it. Wait at least 30 minutes after medication before consuming caffeine.
   
9. Alcohol
   Alcohol can disrupt thyroid hormone levels and impair the thyroid’s ability to produce hormones. Limiting or avoiding alcohol is recommended.
   
10. Fried and Fatty Foods
    Excessive unhealthy fats can impair thyroid function and lead to weight management challenges. Opt for healthier fats like those found in avocados, nuts, and seeds.

Staying Active is Beneficial

Staying active—whether through walking or other forms of exercise—offers tremendous benefits for both your physical and mental well-being. While hormonal imbalances and low energy levels can make it tempting to stay in bed, doing so often prolongs the cycle of fatigue. Implementing something as simple as a 40-minute walk into your daily routine can work wonders, rejuvenating your mind and supporting thyroid health.

Embracing a healthier diet and adding more movement to your life can create transformative changes. It’s important to listen to your body and provide it with the care it deserves. Wellness isn’t solely about medical treatments—it’s also about making small, consistent choices that enhance your overall quality of life. Let’s take meaningful steps toward a healthier, more vibrant you.

Remember, staying active can be enjoyable too. Choose activities you genuinely enjoy and invite others to join you for added motivation and fun!

• Go for a bike ride, whether by yourself or with friends and family.

• Listen to your favorite songs while running

• Try a new sport, for example: volleyball, skating. rollerskating, dancing
  It can be fun, helpful, and who knows, you might discover a hidden talent!

Find Healthy Ways to Deal With Stress

Managing stress should be a priority. If previous methods haven’t been effective, it’s time to find another approach. Consider practices like mindfulness meditation, journaling, sharing your thoughts with trusted individuals, seeking support from a therapist, engaging in prayer, or turning to Ask Ivana for personal guidance!

Symptoms You Shouldn’t Ignore

1. Persistent fatigue and sluggishness
   
2. Unexplained weight gain or difficulty losing weight
   
3. Sensitivity to cold temperatures
   
4. Dry skin and brittle nails
   
5. Hair thinning or hair loss
   
6. Constipation
   
7. Depression or low mood
   
8. Memory problems or difficulty concentrating (“brain fog”)
   
9. Hoarseness or changes in voice
   
10. Puffiness in the face
    
11. Muscle weakness or cramps
    
12. Slow heart rate
    
13. Swelling in the joints or extremities

Final Thoughts

If you experience these symptoms, it’s important to seek guidance from a healthcare professional for a proper diagnosis and effective treatment. Hypothyroidism can often be successfully managed through a combination of medications and lifestyle adjustments.

Being diagnosed with this condition is not the end of the road. With the right care and support, you can live a healthy, balanced life and gradually improve your well-being.

For more detailed information, visit the Mayo Clinic website.