7 Real-Life Tips to Relieve Hypothyroidism Symptoms

Fatigue is a very common symptom of hypothyroidism, as the Mayo Clinic notes. And sleep problems — both getting too much or not enough — can worsen thyroid dysfunction symptoms, according to a study.

It’s a challenge for Joan Tremblay, a life coach from Hawaii who was diagnosed with hypothyroidism about a decade ago and whose job often challenges her with long days full of seminars. “For help with energy, I take power naps,” she says. “These naps make a huge difference in how much energy I have at the end of the day.”

For optimal benefit, the Sleep Foundation suggests keeping naps to 20 to 30 minutes so you don’t fall into a deep sleep, and napping in the mid-afternoon so you won’t have trouble falling asleep at night.

Your thyroid gland controls your body temperature. But, when you have hypothyroidism, your thyroid doesn’t produce enough regulating hormone, so you may feel colder than others around you do, according to the Mayo Clinic. A simple solution: Dress in layers, Nadeem recommends. Then you can add clothing if you get cold and shed pieces as you warm up. Be sure to dress appropriately for the weather and how cold you might be wherever you’re going, says Terry F. Davies MD, a professor of endocrinology, diabetes, and bone disease at the Icahn School of Medicine at Mount Sinai in New York City.

Mari Selby, who lives in Staunton, Virginia, says she always dresses in layers, and “in winter I often have three layers on, even in our house.”

Dry skin is a common complaint of people with hypothyroidism. Selby believes that basic moisturizers work best. “I find if I use anything heavier, it feels awful,” she says. “It needs to be a real fine lotion, one that’s really simple.” The American Skin Association recommends applying moisturizers to dry skin several times a day to hold water in your skin and especially after you shower, bathe, or wash your hands. It also recommends choosing moisturizers that are alcohol-free and don’t contain harsh chemicals.

Hypothyroidism slows down your metabolism, which can lead to weight gain. Eating a healthy, well-balanced diet rich in fruits and vegetables, whole grains, and lean protein can help you manage your weight. Limit processed foods and those high in fat and sugar. Proper treatment can also help you manage your weight and other symptoms of hypothyroidism. So take your medication as prescribed and limit or avoid foods that can interfere with thyroid function and your ability to absorb medication, such as kelp, iodine, and soy.

A study found that diets containing kelp and other iodine-rich ingredients can disrupt thyroid function. And researchers found that high levels of soy consumption adversely affected women’s thyroid function, according to a separate study. But other research found that soy has no impact on thyroid hormones and only very modestly raises TSH levels. If you do eat soy, the Mayo Clinic says it’s best to wait for at least four hours after taking your thyroid medication to do so.

Tremblay finds she feels better when she limits soy, sugar, and alcohol in her diet. “I cheat occasionally, but not much,” she says. Talk to your doctor or registered dietitian to find a meal plan that works for you.

In March 2016, Tremblay ended a nearly 10-year relationship. A week later, her father died. Both events could have contributed to depression, which can be a symptom of hypothyroidism. However, she says, “I have managed the stress and dramatic changes in my life by really focusing on appreciation and generating good feelings in a consistent and deliberate way.” She says she has learned through meditation “to stay present and focused on only the good stuff.”

In fact, mindfulness can help people with pain from chronic diseases feel better and less stressed, as one study noted. And another study, which involved a randomized controlled trial of 60 women with Hashimoto’s thyroiditis, followed the subjects through an eight-week stress reduction course that involved relaxation techniques and a focus on healthy lifestyle practices. After the women completed the course, the researchers reported significant improvements for the group overall, including decreases in thyroid antibody levels, stress, anxiety, and depression.

To help relieve these and other symptoms of hypothyroidism, it’s important to take your medication properly. When you take your thyroid medication can make a big difference, Dr. Davies says. It doesn’t matter if it’s in the morning, afternoon, or evening — as long as it’s the same time every day. “Taking your medication at regular intervals, rather than at any time, helps the body regulate itself,” he says.

You should also take your thyroid medication on an empty stomach, as certain foods and supplements — including those containing calcium and iron — can interfere with thyroid absorption. Wait at least 30 minutes to an hour to eat after taking your medication. To help her remember to take her pills as scheduled, Tremblay sets reminders on her phone.