Lifestyle tips for managing Graves'
Did you know that your lifestyle can make or break your thyroid health, particularly if you have Graves’ disease? We talk a lot about the influence that diet and medication can have on an overactive thyroid. But lifestyle choices such as exercise, stress management and sleep can be just as critical.
If you want to tweak your lifestyle to support your Graves’ disease, here are the best tips and tricks I share with my clients.
Lifestyle changes for an overactive thyroid
Rest more!
I often say that having an overactive thyroid is like running a marathon when you’re standing still. Although your metabolism is racing, it still churns through your energy and leaves you feeling exhausted. Many people report a feeling of ‘wired but tired’ - you can’t unwind, but you are incredibly fatigued.
The solution here (aside from working on your thyroid levels) is to rest as much as possible.
Yes, that’s right - I give you permission to rest more whenever you feel tired! And you can even rest before you feel tired to prevent fatigue as well.
And by the way, rest isn’t just about sleep. It can also be taking breaks throughout the day to meditate, relax or just breathe and let your mind wander.
Manage your stress
Stress is a double-whammy when it comes to an overactive thyroid. Firstly, it’s a common trigger for the development of autoimmune disease, so most people already come into their hyperthyroid state with a high level of stress.
But then the accelerated metabolism also adds a heap of physical and neurological stress onto the body on top of that. As a result, you may feel completely unable to cope with even small amounts of stress.
Adding in stress management techniques on a daily basis will nurture and re-train your nervous system to regulate itself. I recommend options such as:
Daily meditation/deep breathing exercises – if you’re not familiar with meditation, try apps such as Insight Timer, Calm and Om Time
Yoga
Walking
Spending time in nature (forest bathing)
Warm Epsom salt baths
Journalling
Reading
Hobbies such as arts and crafts
Outsourcing, delegating or even cancelling tasks that aren’t as important
You can also consider seeking advice from a mental health professional if you feel overwhelmed and unable to cope.
Move mindfully
Since you’re already running a metabolic marathon, adding a physical marathon isn’t the best option. But you do still want to incorporate physical activity to maintain your muscles, bone health and cardiovascular health.
So what’s the solution? Lower intensity, mindful movement. Think:
Yoga
Pilates
Swimming
Walking
Strength training with longer rest breaks between sets
Make sure that you respect your body’s intolerance to exercise. If you find yourself overheating or having a rapid heart rate, take a short break or stick to small bursts of movement. This is particularly important if your thyroid is not yet under control, as you could be at risk of a thyroid storm (thyrotoxic crisis).
Reduce your chemical exposure & liver load
Exposure to chemicals can trigger or exacerbate an overactive thyroid, as well as adding to your liver’s burden. As the liver is in charge of detoxifying excess thyroid hormone, we want to reduce its load whenever possible.
Some simple ways to do this include:
Reducing your coffee intake
Having at least 2-3 alcohol-free days per week
Switch your personal care and household products to non-toxic, organic options
Choose organic and pesticide-free options for your food, particularly for produce and proteins
Only using over-the-counter medication when absolutely necessary
NEWLY DIAGNOSED AND NEEDING TO NAVIGATE THE WORLD OF AN OVERACTIVE THYROID?
I cover what you need to know to manage an overactive thyroid naturally in my course, the Hyperthyroid and Graves’ Disease Recovery Program.
This comprehensive program includes:
6 modules covering the most important information you need to understand your overactive thyroid and how to support it naturally
Resources on thyroid testing and which tests will give you the best overview of your thyroid function
Steps to help you identify triggers and avoid thyroid flares
6 restorative Naturopathic Yoga sessions
Thyroid meditations
A BONUS 4 step gut healing protocol (because many of the triggers for your thyroid are found in the gut!)