Take charge of your thyroid

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An underactive thyroid gland can be effectively managed by simple lifestyle changes

Dr Sapna Lulla

Tossing and turning all night, not getting enough sleep, feeling more tired almost every morning, zero motivation, mental fogginess, constant lethargy and fatigue, inability to concentrate, disturbances of memory, perception and problem solving skills, a constant struggle to lose rising weight, even depression — if all these symptoms sound familiar, you may be having an underactive thyroid.

Located at the bottom of the neck, behind Adam’s apple is a butterfly shaped gland called the thyroid gland. It secretes two hormones thyroxine (known as T4) and triiodothyronine (known as T3).Together, these hormones regulates the body’s metabolism controlling the rate at which we burn energy and also how quickly the reactions happen.

Underactive thyroid, as the word suggests, is a condition in which the thyroid gland doesn’t produce enough hormones. Should the metabolism slow down due to insufficient thyroid hormone production, the symptoms include tiredness, muscle aches and cramps, lethargy, weight gain, irregularity of periods in women, mental depression, brittle hair and nails, dry skin, loss of libido, etc.

Women have 10 times more risk than men for developing hypothyroidism and this risk increases with age. Hypothyroidism is a common condition affecting more than 13 per cent of women in India. However the root cause of an underactive thyroid can be managed by managing lifestyle. The thyroid gland is impacted significantly by stress. In survival prioritisation, in flight or fight mode, the rush of adrenaline prevents metabolic burn and preserves fuel reserves in the body.

Stress & lifestyle impact

Stress can be both physical and mental and can have impact on both emotional and cognitive areas.Stress could be self induced and unintentional yet driving the gland to be overworked. Running a marathon, family dynamics, gastrointestinal (GI distress), a new relationship, job related stress — there are many stressors. Stress and anxiety can majorly affect this metabolic gland.

Researchers not only found a link between stressful life events and the onset of thyroid malfunction but studies also showed a correlation between self-reported stress and disease progression. The research results suggested that “stress management is effective in improving the prognosis of the disease. It is extremely important that we manage our daily lifestyles and stress levels to prevent preventive any kind of thyroid issues. Medications should be and can be reduced to minimal possible extent, when chronic stress levels and lifestyles are managed. It is like a vicious circle between the thyroid response and the stress response. Fortunately, there are some simple things you can do to interrupt the stress/inflammatory response and break the cycle. These include regular exercise, getting sufficient, sound sleep and incorporating mindful relaxation (e.g. meditation, yoga, and breathing exercises) into your daily routine

Hypothyroidism and pregnancy

Studies estimate the occurrence of hypothyroidism in pregnant women in India is between 4-6 per cent on an average. An underactive thyroid gland during pregnancy can negatively affect foetal growth in uterus lowering the intelligence quotient of the foetus. Untreated hypothyroidism in pregnancy could lead to miscarriages / premature births / pre -eclampsia and stillbirths. In addition to basic medication, simple lifestyle measures and decrease in stress can improve the immune system, easing the symptoms of hypothyroidism. Simple changes to keep hypothyroidism at bay and to make you energetic and enthusiastic include a proper sleep pattern / decreased stress and healthy diet.

Lifestyle adjustments

Having a thyroid condition can make every-day living more challenging. When your thyroid is thrown off balance, a healthy response to stress may be more difficult to muster, but don’t worry, the following lifestyle adjustments will help.

Get sufficient sleep: A hypothyroidism or underactive thyroid affects the quality of your sleep. A regular sleep schedule makes it easier to fall and stay asleep. It is important to have 7 to 8 hours of quality sleep. Having a relaxing pre-sleep routine is important to facilitate good sleep.The body does better when you sleep in a calm comfortable ambience and a regular pattern.

Eat right: A dietary change could cripple the fatigue / brain fog and help in suppressing the imbalance. Focus on a balanced nutritious diet with no processed foods in your diet. Protein-rich foods transport the thyroid hormone to all tissues.Omega-3 rich foods found in fish and animal products and flaxseeds and walnuts control cell growth and immune function improving the response to the thyroid hormones. It is important to include micronutrients and vitamins in your diet through rainbow coloured fruits and vegetables.

Regular exercise: Stress has a negative impact on the immune system. Exercise can relieve symptoms associated with hypothyroidism and improve the cardiovascular health and muscle mass. Regular walks or playing some game, yoga, gymming, etc, can help alleviate bad mood, low energy and check weight gain.

Relaxing right: It is important to identify ways to unwind. Taking time to relax or meditate can help both mind and body to calm down. In turn, this reduces the stress and increase of thyroid. Listen to music, indulge in a hobby, deep breathing, mediation, reading, meeting friends, etc. can help in unwinding.

These simple but essential lifestyle factors will go a long way in helping you to manage your stress and help control your thyroid.

— The writer is consultant obstetrician and gynaecologist, Cloudnine Group of Hospitals, Bengaluru