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Receiving a diagnosis of Hashimoto's Thyroiditis can leave you feeling frustrated and overwhelmed. Hashimoto's disease, an autoimmune disorder that causes the immune system to attack healthy thyroid tissue, is the most common cause of hypothyroidism. Managing the many symptoms of this condition can be challenging and confusing.
One symptom that many Hashimoto's patients deal with is increased inflammation in the body. Generally, inflammation is a healthy response to a virus or bacteria; however, in people with autoimmune diseases, this inflammation can become widespread and may cause chronic inflammation.
When left unmanaged, chronic inflammation can result in severe joint pain and increase the risk of cardiovascular diseases. Inflammation may also impact mental health, a common symptom of hypothyroidism.
Reduce autoimmune inflammation
Here are seven ways to reduce inflammation in your body so that you can begin to regain control of your health:
Eat more green leafy vegetables
Adding green leafy vegetables such as kale, spinach, and romaine may help fight inflammation and are very high in vitamins and minerals like magnesium, calcium, Vitamin B, Vitamin C, among others. Also, they are high in antioxidants (polyphenols), which may improve blood sugar levels, prevent cancerous cells, and improve heart health. Adding these green veggies to each meal, in addition to incorporating them into fresh juice and smoothies, will help ensure that you consume plenty of vegetables each day.
Increase magnesium levels
Magnesium is a necessary mineral that our body must have to achieve optimal health. Besides reducing inflammation, it may help improve cardiovascular health, lower blood sugar levels, improve blood flow, reduce stress levels, strengthen bones, and maintain healthy brain function.
Magnesium deficiency is said to be linked to autoimmune diseases, which may be why many people with Hashimoto's disease are deficient in this important mineral. Talk to your doctor about how magnesium supplements may benefit your specific condition. Another way to ensure that you receive the necessary daily allowance is by adding it to your diet. Foods such as avocados, salmon, bananas, and leafy greens are excellent sources of magnesium.
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Avoid sugar and refined carbs
Sugar and empty carbs found in refined grain and processed food increases inflammation, contributes to weight gain, and leads to higher blood sugar levels. Removing these foods and replacing sugar with small amounts of healthy sweeteners like honey and stevia can go a long way in reducing widespread inflammation.
Increase omega-3 fatty acid consumption
Consuming omega-3 fatty acids and lowering your intake of omega-6 fatty acids may help lower inflammation levels. Omega-6 fatty acids are in red meat, processed foods, and dairy, so it's suggested to keep these to a minimum. To increase your omega -3's, increase your consumption of foods like wild-caught fish, fish oils, navy beams, and walnuts.
Add yoga to your fitness routine
People who practice yoga daily have been shown to have reduced markers of inflammation in their body. Yoga provides strength training and increases flexibility. Not only that, yoga has been shown to help fight depression and anxiety, which is sometimes a significant symptom of hypothyroidism.
Get plenty of vitamin D
Deficiency in Vitamin D, known as the sunshine vitamin, may be linked to autoimmune conditions and depression. It is also necessary that the body receives adequate amounts of vitamin D to help with the absorption of magnesium, calcium, and other nutrients. Getting plenty of sunshine by taking walks or even sitting outside for a few minutes will help raise your vitamin D levels. Good food sources include salmon, tuna, mackerel, nuts, and broccoli.
Reach optimal weight
Because the thyroid regulates metabolic function, losing weight with hypothyroidism can be difficult. Reduced thyroid hormone and low energy levels may be to blame for weight gain and the inability to see the weight come off. Even with exercise, hypothyroid patients can struggle to see the pounds drop.
Studies have shown that overweight people have increased inflammation levels and may be at higher risk for developing cardiovascular diseases. Working with your doctor to reach a healthy weight is good for your overall health.
Work with a care team to create a customized plan for your body and health by incorporating correct thyroid medication and dosage, establishing a healthy diet plan, and developing a fitness routine. A plan tailored to your specific needs may be the key to achieving weight loss.
Talk with your thyroid doctor about how to incorporate these seven steps to your daily routine to begin to see fewer inflammation-related symptoms.
Frequently asked questions
What causes inflammation in Hashimoto's disease?
Hashimoto's is an autoimmune disorder in which the immune system attacks healthy thyroid tissue, and this immune activity can become widespread, leading to chronic inflammation throughout the body.
Can diet help reduce inflammation from Hashimoto's?
Yes. Eating more green leafy vegetables, increasing magnesium, boosting omega-3 fatty acids, and cutting back on sugar and refined carbs may all help lower inflammation levels.
Does vitamin D help with inflammation?
Vitamin D deficiency may be linked to autoimmune conditions and depression, so getting enough through sunlight or foods like salmon, tuna, and mackerel may support lower inflammation.
Can exercise help lower inflammation?
Yes. A daily yoga practice has been shown to reduce markers of inflammation and may also help fight depression and anxiety, which are common symptoms of hypothyroidism.
Why does weight management matter for Hashimoto's patients?
Because the thyroid regulates metabolism, losing weight with hypothyroidism can be difficult, and carrying excess weight is linked to higher inflammation and cardiovascular risk, so working with your care team on diet, medication, and fitness can help.
