Boost Energy: Defeat Thyroid Fatigue with these 11 Tips

Are you struggling with low energy, fatigue, and a sluggish thyroid? This article is for you if you have had most of your thyroid tests come back as “normal” and any fine-tuning of medication does not work.

If implementing the strategies below does not help provide some relief, then you may want to look into other possible underlying reasons for your fatigue. (1)

Studies show that long term fatigue is common after thyroid surgery. (2) So if you have had a thyroidectomy or partial thyroidectomy, this means you! In addition to that, Fatigue is one of the most common symptoms of hypothyroidism. Your metabolism becomes reduced to a crawl and can lead to low energy levels.

People with low thyroid levels can feel tired all the time, and this can be exhausting! If you are looking for thyroid fatigue solutions, then you are in the right spot!

Here are 11 easy ways to fight thyroid fatigue:

1. Eat healthy – Eat lots of fruits and veggies
   1. There is no special diet that is recommended for hypothyroidism post thyroid removal or fatigue  other than correcting any iodine deficiency where it exists.
   1. Ensure you are eating for a healthy thyroid! This includes making sure you are getting all of the food groups and eating a variety. Making your plate colorful at each meal can be a great goal. Only limit certain goitrogens that are not cooked, or excessive amounts of soy (see below for details). (3)
2. Getting the right amount of Iodine
   1. Ensure that you have adequate amounts; excessive intake can lead to a TSH suppression which is favorable for those with no thyroid or autoimmune related thyroid conditions, many people get more than enough iodine on a daily basis through processed foods. (3)
      1. Food sources include: seaweed, seafood, commercial baked goods and snack foods, fruits and vegetables grown in iodine rich soil (think near the ocean or coastal!)
      1. Too much or too little can disrupt thyroid function, so aim to get the right amounts.
         1. Iodine 150 mcg/day (4)
3. Eat foods high in selenium and zinc
   1. Eating foods high in selenium and zinc can help fight inflammation and fatigue. Selenium and zinc act as antioxidants as well as helping to convert T4 to T3. Lack of these can reduce levels of active T3 by preventing its conversion to T4. (3)
   1. Always incorporate food first! Recommendations are below, but here is a table of foods high in selenium and zinc:
      1. Zinc – 15-75 mg/day
      1. Selenium – 100-200 mcg/day
      1. Zinc: fresh oysters, ginger root, lamb chops, pecans, brazil nuts, whole wheat, rye, oats, split peas, almonds, walnuts, sardines
      1. Selenium: brazil nuts. (ONE brazil nut contains the 139mcg/day of the recommended 200 mcg/day!) (2) Just Don’t overdo it!
4. Take Vitamin A
   1. Vitamin A helps the active form of T3 bind to its intracellular receptors. This makes it more available for your body to use. (2)
      1. Food sources include liver, red chili peppers, greens (turnip, collard, swiss chard, beet greens), apricots, winter squash, cantaloupe, papaya, nectarines, peaches and cod liver oil
      1. Aim for 5,000-10,000 IU/day
5. Don’t eat too many raw goitrogens
   1. Goitrogens can block iodine use by the thyroid (4). the isothiocyanates found in the brassica family of vegetables (these include turnips, cabbage, broccoli, cauliflower, Brussel sprouts, mustard greens, kale, kohlrabi, rutabaga.
      1. brassica family vegetables contain isoflavones, which can reduce the thyroid output. They interfere with an enzyme responsible for thyroid hormone production!  
      1. Cooking can help! These are both heat-sensitive, so if you are going to eat them, cook them well. Best way to prepare is to briefly steam and consume in modest amounts. (4)
6. Don’t eat too much soy
   1. They include isoflavones link here outside in soy products and Soybeans or soy products. These can also block iodine use by the thyroid (4).
      1. Aim for soy 4-5 servings per week
7. Get exercise!
   1. Regular physical activity is a critical element in maintaining a hormonal balance and a healthy metabolism. (8) Hypothyroidism following a thyroidectomy or partial thyroidectomy can make you feel less tired, and less motivated to exercise! Aim to exercise when your energy levels are at their peak. (3) Exercise has been clinically shown to improve quality of life, improved functional capacity, general health, emotional aspects, mental and physical aspects of health (8)!
   1. Find something you enjoy. This will make you more willing to stick with it!
8. Supplement where needed but be mindful!
   1. There are safe ways to choose a supplement (link to page here)
   1. Timing of supplements is important
      1. There are changes that can take place if your thyroid hormone (Synthroid or levothyroxine timing) medication is not taken properly.
         1. Calcium, iron, and magnesium supplements should be taken separately by at least 4 hours. (3)
   1. Check out my post on 14 supplements for optimal thyroid health here
9. Check your other medications
   1. Several medications can also interfere with your absorption of synthetic hormone (levothyroxine, synthroid, armour).
   1. These include:
      1. Several medications can interfere with absorption and make your synthetic thyroid medication not as effective if taken together. Here are a few:
         1. Seratraline
         1. Cholestyramine
         1. Iron supplements or supplements that contain iron
         1. Calcium supplements
         1. Maalox
         1. Mylanta
         1. Other aluminum-containing antacids
         1. Estrogen containing birth control
         1. Drugs that reduce stomach acid can also interefere – omeprazole (Prilosec), lansoprazole (Prevacid), rabeprazole (Aciphex), pantoprazole (Protonix) and esomeprazole (Nexium) 
   1. It is recommended that patients avoid taking other medications for four hours after taking thyroid medications.
10. Stress Less
    1. Reduce stress in a healthy way. Elevated stress can lead to increased levels of cortisol and increase inflammation in the body (which can lead to fatigue!) (2/4)
    1. Massage therapy can help contribute to a healthy immune system and has been proven to have positive “neuroendocrine” effects by raising levels of dopamine and serotonin and alleviating depression, anxiety, and insomnia (7)
11. Ditch the TOXINS!
    1. There are many ways that you can reduce the amount of toxins, which act as endocrine disruptors so that you can feel better. Toxins and pollutants can often cause thyroid problems. (6)
       1. Environmental endocrine disruptors
          1. Drink Filtered Water
             1. The chemical carbon tetrachloride has been found to disrupt the thyroid and cause dysfunction and has been found in drinking water
          1. Check Beauty products
             1. Many beauty and cleaning products can contain these endocrine disruptors. Common endocrine disruptors include: BHA, BHT, BPA, parabens, phthalates, fragrances, sulfates & sulfites, plastics, & dioxins.
             1. here is a complete list of endocrine disruptors from the National Institutes of Health.

If thyroid testing is repeatedly normal and continues to reveal no changes, it’s important to rule out other causes:

If IT is not your thyroid, it may be one of these:

• Anemia
• Celiac Disease
• Chronic Fatigue Syndrome
• Chronic sinusitis
• Depression
• Diabetes
• Food allergies
• Growth hormone deficiency
• Heart failure
• Hypogonadism
• Infections
• Kidney disease
• Liver disease
• Menopause
• Multiple sclerosis
• Narcolepsy
• Pituitary gland failure
• Sleep apnea
• Vitamin B12 Deficiency
• Vitamin D deficiency