As the vacation pace of summer envelops us, it’s the perfect time to focus on self-care, particularly for managing my thyroid health. The thyroid, a small gland in the neck, plays a significant role in regulating metabolism, energy levels, and overall well-being. For those with thyroid conditions such as Hashimoto’s thyroiditis, maintaining a healthy lifestyle is crucial to avoid flare-ups and promote remission.
My Journey with Hashimoto’s
My journey with Hashimoto’s began in 2011, but it wasn’t until 2017 that I was diagnosed with Hashimoto’s thyroiditis, an autoimmune disorder where the immune system attacks the thyroid gland. Initially, this diagnosis was overwhelming, but by adhering to specific diet protocols, I was able to bring my condition into recession.
However, the stress of the past couple of years has led to a shift in my diet, introducing more sugar and processed foods. This stress and dietary shift recently resulted in a flare-up where I had a severe headache, joint inflammation, slowed digestion, and bloating. Essentially, everything hurt.
A flare-up of Hashimoto’s can be debilitating. For me, it manifested in various ways:
-Headaches: Persistent and throbbing, making concentrating or enjoying daily activities difficult.
-Joint Inflammation: Every joint in my body felt inflamed, making movement painful.
-Digestive Issues: My digestion slowed, leading to bloating and discomfort.
-Overall Discomfort: A general sense of malaise, where everything hurts.
It wasn’t until I combined my body temperature kept fluctuating that I realized I was in a flare-up. I alternated between being cold and feeling like I was having a hot flash, where the thermostat was 73′ and 90′ outside. These symptoms were a stark reminder of the importance of maintaining a thyroid-friendly diet and lifestyle.
Returning to My AIP Protocols
I am returning to my tried-and-true Autoimmune Protocol (AIP) diet to manage this flare-up and restore my health. This protocol, recommended by my Ayurvedic doctor and supported by experts like Dr. Amy Myers, focuses on eliminating inflammatory foods and incorporating nutrient-dense, healing foods. Here’s how I’m approaching it:
- Eliminating Inflammatory Foods: My biggest weakness is sugar, and eating processed foods like frozen pizza and junk food has crept back in. For me, these foods can exacerbate inflammation and trigger autoimmune responses.
- Incorporating Healing Foods: My diet now includes a variety of vegetables, fruits, high-quality proteins, and healthy fats. These foods help reduce inflammation and support overall health.
- Protein Supplements: I’m not much of a meat eater and have to be intentional about getting enough protein in my diet – particularly those recommended on my AIP protocol. I’ve restocked on high-quality supplements to ensure I’m getting enough protein. Protein is essential for tissue repair and immune function.
- Hydration: This is great for everyone. However, what happens when I’m having a flare-up is that I feel so crummy I forget to drink water. Drinking plenty of water is crucial for detoxification and overall health. I aim for at least eight glasses daily, sometimes more during the hot summer months.
Ayurvedic Practices for Thyroid Health
In addition to the AIP diet, I’m incorporating Ayurvedic practices to support my thyroid health. Ayurveda, an ancient holistic healing system from India, offers valuable insights into maintaining balance and health. One of the fundamental concepts in Ayurveda is the understanding of doshas, which are the three energies that govern our physiological and psychological functions: Vata (air and space), Pitta (fire and water), and Kapha (earth and water).
Personalized Dosha Assessment: Ayurveda considers your unique dosha balance when recommending dietary and herbal support. For instance, my dosha is Pitta/Kapha, which is challenging to balance. Foods recommended in an AIP diet are not always recommended for my unique dosha, so I have to add this layer of intentionality to my food choices. I use calming herbs like Rose Petal tea and must be mindful of extremes in food temperatures: too hot and too cold.
Herbal Support: My Ayurvedic doctor has tailored additional herbal recommendations to calm inflammation based on my dosha.
Dietary Adjustments: My Ayurvedic doctor has recommended specific nutritional adjustments based on my dosha. Additionally, I need to focus on warm, cooked meals that are easy to digest, avoiding raw and cold foods that could further aggravate my condition.
Daily Routine: A consistent daily routine, including regular meal times, sleep, and self-care practices, helps maintain balance. I feel better if I have my “dinner” meal around 3:30, giving my body extra time to digest before going to bed. Ayurveda emphasizes the importance of exercise that aligns with the natural rhythms of the day.
Mind-Body Practices: Yoga and meditation are integral to my routine. They help reduce stress, which is a significant trigger for my autoimmune flare-ups. Specific yoga poses and breathing exercises balance my dosha and nervous system and support my overall health.
Recognizing the Toll Stress is Taking
I don’t always experience the physical toll of stress at the moment. The adrenalin and cortisol in my system have a numbing effect on the subtle cues of an impending flare-up.
Over the years that I’ve been dealing with these symptoms, I’ve learned to quickly get back into my physical, dietary, and mental practices:
- Visual Journal Practice: Regular time in my art room, whether writing, journaling, or creating an art project, helps calm my mind and reduce stress. Even a few minutes a day can make a significant difference.
- Physical Activity: Gentle exercises like yoga and walking are excellent for reducing stress and improving overall health. They also help with joint mobility and reduce inflammation.
- Adequate Sleep: It is crucial to ensure I get enough restful sleep. Poor sleep can exacerbate stress and negatively impact thyroid function. I aim for 7-8 hours of quality sleep each night, but when I’m healing from a flare-up, it’s not unusual to need closer to 10 hours of sleep.
Restocking the Pantry
I’ve restocked my pantry with AIP-compliant foods and supplements to support my dietary changes. Here are some of my essentials:
High-Quality Proteins: Grass-fed meats, wild-caught fish, and free-range poultry provide the necessary amino acids for healing and energy.
Specific Fresh Vegetables and Fruits: These are the foundation of my diet, offering essential vitamins, minerals, and antioxidants.
Healthy Fats: Avocado, coconut, and olive oil are my go-to sources of healthy fats.
Herbal Teas: Teas like rose petal tea are soothing and anti-inflammatory.
Final Thoughts
Managing thyroid health, especially with conditions like Hashimoto’s, requires a dedicated and holistic approach. By returning to my AIP protocols, following Ayurvedic recommendations tailored to my dosha, and focusing on stress management, I’m taking proactive steps to regain control of my health. This summer, I encourage everyone to prioritize their well-being, listen to their bodies, and embrace a holistic self-care approach.
Remember, self-care isn’t a luxury; it’s a necessity. Nurturing your body and mind can lead to a healthier, happier life, whether or not you have a thyroid condition. Let’s make this summer a season of rejuvenation and healing.
Disclaimer:
The content of this blog is based on my personal experiences and is intended for informational purposes only. I am not a medical professional, and the information provided should not be taken as medical advice. Each individual’s health situation is unique, and what works for me may not work for others. It is important to consult with your medical doctor or a qualified healthcare provider before making any changes to your diet, lifestyle, or treatment plan. Always seek professional guidance to determine what is best for your specific health needs.
Here’s to a summer filled with self-care, healing, and vibrant health.
Hi! I'm Terri Altschul
As a transformational potential coach, I aim to support your personal and professional growth without sacrificing your well-being. I look forward to meeting you!
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Terri Altschul Coaching
Terri Altschul is an ICF PCC – a Certified Coach with more than 3,500 coaching sessions. She has trained and coached individuals and groups at all stages of their career and lives in Fortune 100 and 500 companies, Start-ups, and Non-Profit organizations. One of her special gifts is helping you see your untapped potential and identifying the blockers to that potential.
