Holistic Approaches to Living with Hashimoto's Disease

Maria Rigo is a health coach with a hormonal health specialty and a MELT Method Instructor with over 23 years of experience in the health, fitness and wellness industry. 

 Living with Hashimoto’s can be challenging and as I’ve experienced over the last 30 years, the effects and symptoms can ebb and flow. Once I went through menopause, I felt symptoms worsen. I experienced more joint aches and pains, fatigue and weight gain. As a 57-year-old grandmother who loves being active, I want to keep myself healthy and pain free. I also want to help my clients and readers live a healthy and vibrant life. I have learned over the years that taking a holistic approach to treat this condition goes beyond treating the symptoms. Digging deeper and looking for the root cause has made a big difference in my healing journey.

Disclaimer- The information on this site is based on my own personal experiences. It is not intended to be used as medical advice. Please talk with your healthcare provider for medical advice.

What is Hashimoto’s Thyroiditis

Hashimoto's Thyroiditis is an autoimmune condition where the immune system attacks the thyroid gland, leading to underactive thyroid (hypothyroidism.) This can cause a host of symptoms including: weight gain, fatigue, cold and heat sensitivity, joint pain, dry skin depression and hair loss. Managing these symptoms well takes a holistic approach beyond medication.

Testing Beyond TSH Levels

Know your numbers, and not just TSH, T4 and T3. Work with a functional medicine doc and learn where your hormones and neurotransmitters are at and work on balancing them.

Here is how Dr. Kathy Dooley, my functional medicine doctor, explains why it’s important to test beyond TSH, T4 and T3.

“What doctors and patients aren’t testing enough are the drivers of why Hashimoto’s tends to ignite. While people can have a genetic tendency, something has to ignite the gene mutation that encourages us to attack our own thyroid cells. This is almost always an internal stressor, and we don’t measure for those much with standard blood work. I highly suggest getting neurotransmitter and hormone panels run with a functional medicine specialist. These look at metabolites in the saliva and urine, and we investigate how hormones and neurotransmitters can become out of balance and drive stress within the internal system. My patients have benefited greatly from looking at the reasons why their system is internally stressed.”

If you’d like to work with Dr. Dooley, you can email her at [email protected]. If you have questions and want to chat, you can email me at [email protected].

There is no magic pill that will heal your thyroid. Even though I’ve been on Levothyroxine for 30 years, I am constantly working on helping my body be as balanced as possible. I want you to remember that you are a bio-individual. You are a unique person who happens to have Hashimoto’s Thyroiditis. 

My Four Tips for success in feeling your best are:

1. Work with a doctor who listens to you and goes beyond the standard blood tests. 
2. Listen to your body. I tell clients all the time. Think of yourself as a beautiful science experiment. Journal how you feel when you try a new therapeutic. From supplements to stress relief practices, find what works for you. 
3. Be kind to yourself. This may sound cliche’ but think about it. You can’t heal a body you don’t love. 
4. When you try a new approach, stick with it. Give it time. Noticing a change could take weeks to months. If you feel better, or your numbers are in optimal range you know it’s working for you. 

Using The 6 Pillars of Wellness for Thyroid Health

Apply my 6 Pillars of Wellness approach to help you feel your best. This is the holistic formula I use for myself and my clients to feel our strongest, healthiest and happiest selves. Think about how you can incorporate healthy aspects of nutrition, exercise, sleep, stress relief, The MELT Method and mindset into your healing journey. 

Nutrition Tips for Hashimoto’s

• Eating an autoimmune diet can feel extreme. However, if you have symptoms you are trying to improve on, this can be life changing.
• Eat an anti-inflammatory diet.
• Vitamins D, B12, selenium, thiamine, zinc and magnesium are the most common nutrient deficiencies with Hashimoto’s. You may choose to test to see where your levels are.
• Gluten can trigger autoimmune responses in some individuals. The most current research I have found doesn’t show justification of a gluten free diet. However, at the time of writing this blog, I am eating gluten and bovine dairy free. I do feel better. I’ll have my blood work retested in a couple more months and make a decision from there. Once again, everyone is bioindividual so listening to your body is key.
• Avoid endocrine disrupting chemicals. I eat organic whenever possible, use skincare and make up made without endocrine disrupting chemicals, and avoid as much plastic as possible.

Exercise Tips for Hashimoto’s

• If you don’t exercise regularly or are dealing with low energy, start by moving a bit more throughout the day. A step counter is helpful to know your baseline or daily average. Then it can be a motivator to help you obtain more steps.
• Hashimoto’s can lower the heart rate. Once your numbers are under control and your doctor gives you the ok, start with exercising and build from there.
• Walking, dancing and strength training are all effective forms of exercise. Strength training is important to help build muscle and bone. Both hypothyroidism and levothyroxine can contribute to bone loss. Participating in a consistent strength training program to build muscle and bone will help you remain strong and prevent osteoporosis.

Sleep Tips for Hashimoto’s

• Create an optimum sleep environment: quiet, cool, dark room, cozy sheets and pillows.
• Find a way to relax an hour or so before bed to help with your sleep quality. Turn off screens 90 minutes before bedtime. Incorporate MELT, self massage, journaling, meditation or reading.
• Get sunlight first thing in the morning to help your circadian rhythm.

Stress Relief Tips for Hashimoto’s

• Offset stress with meditation, breath work, taking a hot bath, talking with a close friend or going for a walk in nature.
• Magnesium, acupuncture and massage can all contribute to a relaxation response.
• Create a home environment that creates relaxation and stress relief. Ensure good air quality and include calming elements like plants and natural light.

The MELT Method

• A regular MELT practice has a profound effect on our body’s ability to relax, recover and heal. Learn more about MELT.
• MELT is not exercise, stretching or foam rolling. It is a gentle selfcare technique that rehydrates connective tissue and helps the autonomic nervous system.
• MELT helps reduce and eliminate chronic aches and pains. I have been MELTing and teaching MELT for over 11 years. I don’t think I’d be as active and feel as good as I do on a daily basis without this life changing method.

Mindset Tips for Hashimoto’s

• Ask yourself what is the most important aspect of your healing right now? It’s easy to become overwhelmed. Taking consistent small steps in the right direction will allow you to feel mentally and physically stronger and will help you move forward without overwhelm or frustration.
• Join a support group for people with Hashimoto’s to provide a sense of community, shared experiences and get practical advice.
• Remember, you are bioindividual. What works for your friend, may not work for you. If you feel stuck and you need more guidance, work with a qualified health coach. If you’d like to chat, you can reach out to me on social media @boundless_balance or email me at [email protected]. 

In Conclusion

Managing Hashimoto’s holistically and taking a comprehensive and consistent approach can significantly improve your symptoms and improve your overall quality of life. Remember, every person is different so it’s essential to find a personalized plan that works for you. 

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