Why so s̶e̶r̶i̶o̶u̶s̶ ̶ tired?
After sitting one morning recently and crying for reasons I don't know (stress, anxiety, tired, peri-menopause *not diagnosed, thyroid... eh!?) I decided to write a brief, but hopefully informative blog.
A few years ago (I was around 40…?) I was tired. Not just tired, but very tired. I thought that it was just the hours I was working as a community carer (I could do 60 plus a week). I visited my practice and was given blood tests. It returned as an underactive thyroid. Hypothyroidism. I wasn't really given any other information, just the medication that I needed for it.
Needless to say, despite being a care assistant, I was pretty rubbish at caring for myself. I took my meds randomly, when and if I remembered, often re-ordering too late and missing doses.
Many years of a lack of understanding, coupled with a lack of self care about my condition I eventually Googled what I was meant to be doing, as apparently it can be quite serious. These are my better late than never brief findings.
There's no way of preventing an underactive thyroid. Most cases are caused by the immune system attacking the thyroid gland and damaging it, Hashimoto's disease is the most common type of autoimmune reaction that causes an underactive thyroid.
Worldwide, a lack of iodine is a common cause because the body needs iodine to make thyroxine. However, it's uncommon in the UK.
Also it can be caused by damage that occurs during some treatments. (Cancer / radiotherapy).
An underactive thyroid gland is where your thyroid gland does not produce enough hormones. Symptoms usually develop slowly and you may not know you have a problem for several years.
Symptoms include:
*tiredness
*being sensitive to cold
*weight gain
*constipation
*depression
*slow movements and thoughts
*muscle aches and weakness
*muscle cramps
*dry and scaly skin
*brittle hair and nails
*loss of libido
*brain fog
*pain, numbness, tingling sensation in the hand and fingers (carpal tunnel syndrome)
*irregular or heavy periods
Similar symptoms to the menopause? All the more reason to get a blood test to eliminate or confirm 34 Reasons Why
A blood test measuring your hormone levels is the only accurate way to find out whether there's a problem.
The test, called a thyroid function test, looks at levels of thyroid-stimulating hormone (TSH) and thyroxine (T4) in the blood. Doctors may refer to this as free T4 (FT4). A high level of TSH and a low level of T4 in the blood could mean you have an underactive thyroid.
An underactive thyroid is a lifelong condition, and you'll usually need to take levothyroxine for the rest of your life.
If you’re taking thyroid hormone, it’s important to take it alone, on an empty stomach and not at the same time as other pills, including supplements. Take your medication with water, not with your morning cuppa as I did for many years. (Coffee/tea, you should wait at least 30 minutes after taking your medication before having a cup).
What can you do to help your condition?
Stay hydrated It’s unclear whether the consumption of water can increase metabolism but it's good for you generally.
Some studies have suggested a connection between hypothyroidism and vitamin D deficiency. Take VitD (though not at the same time as your medication) though a good rule of thumb is to not take supplements unless you're tested deficient. D Day
Get enough shut-eye. Not getting enough sleep can lower your metabolic rate, increase stress, reduce your sleep ... see the pattern.
There are no specific dietary guidelines, these are advisable:
Keep a Food Diary
Have smaller, more frequent meals.
Increase:
Anti-Inflammatory Foods
Protein
Cut out/reduce:
Simple Carbs
Sugars
Gluten (Bread, Pasta, and Rice)
Processed Foods (beige food)
Fatty Foods
Fried food
Alcohol
*to try to minimize/reduce weight gain
Exercise:
Walking: One of the easiest workouts to do
Water aerobics/ swimming. Gentle, less impact, great all over workout.
Yoga: easy, relaxing, stress relief. Try gentle yoga before bed to aid sleep
Strength training: (how often do we see this for middle age women). Lifting weights or using body weight helps you burn more calories, even when you’re sitting still. That can help you shed extra pounds. Strong muscles also help ease pressure on your joints.
*for weight gain and mental health
Mood: What can I say? Self care. Time to yourself. Get outside (that will also cover the exercise...), read a book, knit, draw, tv catch-up, chat to friends... whatever it is you like doing, do it.
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