7 Essential Habits to Boost Your Daily Energy Levels with Hashimoto’s Hypothyroidism
Living with Hashimoto’s hypothyroidism can feel like an endless battle against fatigue. If you’re struggling to keep your energy levels up, you're not alone. As a Hashi girly myself, I understand the challenges that come with this autoimmune condition. There are times in your life when you need a quick energy boost, and you might reach for quick fixes during those moments. But what about maintaining steady energy on a daily basis, especially when dealing with the challenges of Hashimoto’s hypothyroidism? Fortunately, there are simple, sustainable habits that can help you manage your energy levels throughout the day, keeping you vibrant and energized. Let’s explore these habits that are particularly beneficial for those of us managing Hashimoto’s.
1. Sunshine and Fresh Air: Boost Your Vitamin D and Mood
Did you know that getting enough sunlight is crucial for those of us with Hashimoto’s? One of the best things you can do each day to boost your energy is getting outside for fresh air and sunshine. This is especially important for those with Hashimoto’s, as many of us struggle with vitamin D deficiency, which can worsen fatigue and mood issues. Sunshine helps your body produce vitamin D, which is essential for thyroid function and overall energy levels.
Incorporating fresh air into your routine also improves oxygen flow, which can help reduce the brain fog commonly associated with Hashimoto’s. Fresh air also revitalizes your mind and body, providing a quick and natural energy boost. To make this a daily habit, try enjoying your morning cup of coffee on your patio, going for a short walk during your lunch break, or taking your dog for a stroll in the afternoon. The combination of sunlight and fresh air can improve your mood, reduce stress, and help you feel more alert and energized throughout the day. These small moments can have a big impact on your energy and overall well-being.
2. Stay Active Throughout the Day: Gentle Movement for Hashimoto’s
While intense workouts might feel overwhelming, gentle daily movement can do wonders for managing Hashimoto’s fatigue. Regular, moderate activity improves circulation, supports lymphatic drainage, and can even help regulate thyroid hormones—all essential for maintaining your energy levels.
Even on your busiest days, finding time for light activities like stretching in the morning, walking, taking the stairs, or enjoying a gentle yoga session can make a significant difference. The key is consistency—aim to move every hour, even if it’s just for a minute or two. This helps keep your energy levels stable and prevents that all-too-familiar afternoon slump.
Staying active is crucial, especially if you have a sedentary job. Gentle, consistent movement can combat the fatigue and sluggishness that often accompany Hashimoto’s. Regular movement not only increases blood flow and reduces fatigue but also keeps your muscles engaged and enhances mental clarity. This helps you stay focused and energetic throughout the day, which is vital when managing Hashimoto’s.
3. Drink Plenty of Water: Hydration is Key for Hashimoto’s
Dehydration can exacerbate the symptoms of Hashimoto’s, including fatigue, joint pain, and brain fog. Drinking enough water is one of the simplest yet most effective ways to manage these symptoms and maintain steady energy levels throughout the day.
For optimal hydration, aim to drink half your body weight in ounces of water each day. For example, if you weigh 140 pounds, try to consume 70 ounces of water daily. If you’re struggling to reach this goal, consider infusing your water with fresh herbs or a splash of lemon for added flavor.
Staying hydrated not only helps improve digestion and supports metabolic function but also keeps your energy levels stable, helping you feel more focused and alert. By making hydration a priority, you can significantly reduce the impact of Hashimoto’s symptoms and boost your overall energy throughout the day.
4. Take Breaks as Needed: Prevent Burnout with Hashimoto’s
Living with Hashimoto’s often means managing your energy carefully to avoid burnout. Taking regular breaks is crucial for recharging both your body and mind. A five to ten-minute break each hour allows your body to reset, reducing the stress that can trigger Hashimoto’s flare-ups and preventing the overwhelming fatigue that often accompanies this condition.
During these breaks, step away from your work, stretch, take a walk, or practice mindfulness. This helps maintain your energy, reduces cortisol levels that can negatively impact thyroid function, and improves your focus when you return to your tasks. Breaks are also a great opportunity to incorporate deep breathing exercises, which can further enhance your energy and overall well-being.
Remember, rest is not just about avoiding burnout—it’s about managing your energy effectively, especially when living with an autoimmune condition like Hashimoto’s. By prioritizing these short breaks, you’re giving your body the chance to rest and recharge, which is essential for maintaining your health and vitality.
5. Eat Small, Frequent Meals: Balanced Nutrition for Steady Energy
For those with Hashimoto’s, eating small, frequent meals throughout the day is essential for maintaining steady energy levels and avoiding the blood sugar crashes that can worsen fatigue and make it harder to focus. Large, infrequent meals can lead to spikes and drops in blood sugar, which can exacerbate symptoms and disrupt your energy balance.
To keep your energy levels stable, opt for balanced meals that are rich in important nutrients and low in refined carbs and sugars. Focus on including a mix of protein, healthy fats, and fiber in your meals. Some foods that can help sustain your energy include nuts like almonds, seeds, lean proteins, fruits, vegetables, and whole grains. Nutrient-dense snacks, such as yogurt, low-glycemic fruits, or a piece of fruit, can provide a quick energy boost without causing a blood sugar spike.
Eating every three to four hours helps keep your metabolism active and ensures a steady supply of energy throughout the day, which is crucial for managing the ups and downs of Hashimoto’s. By avoiding processed foods high in refined sugars and carbs, you can prevent the energy rollercoaster that often comes with large, infrequent meals and support your thyroid function more effectively.
6. Reduce Your Caffeine and Sugar Intake: Avoid the Energy Crash
Both caffeine and sugar can offer a short-term energy boost, but they often lead to a crash that can leave you feeling even more fatigued later in the day. This is especially true for those managing Hashimoto’s, as our bodies are more sensitive to these spikes and crashes. Excessive caffeine can also increase anxiety and interfere with sleep, while sugar can cause rapid blood sugar spikes and dips, further worsening fatigue.
Instead of relying on caffeine and sugar, try switching to healthier snacks and find ways to move your body or engage your mind when you need an energy boost. For true sustained energy during the day, focus on balanced nutrition and consistent movement rather than quick fixes that only lead to more fatigue. Nourishing your body with whole foods and gentle movement will help maintain more stable energy levels. If you do enjoy caffeine, try to limit it to the morning and pair it with a balanced meal to minimize its impact on your energy levels. By making these mindful choices, you can maintain more stable energy and better manage your Hashimoto’s symptoms.
7. Focus on Good Quality Sleep: Rest is Essential for Hashimoto’s
Quality sleep is non-negotiable for those with Hashimoto’s. Without adequate rest, your body struggles to repair and regenerate, leading to worsened fatigue and other symptoms. If you don’t get good sleep at night, you won’t have much energy to get you through the next day—this is especially true for those with Hashimoto’s. Prioritizing good sleep hygiene is essential for managing Hashimoto’s and maintaining daily energy.
To ensure you get the restorative sleep you need, create a calming bedtime routine. This could include adjusting your sleep environment, reducing screen time before bed, and replacing late-night TV or phone use with relaxing activities like journaling, reading, or practicing relaxation techniques. A consistent sleep schedule, even on weekends, can help regulate your circadian rhythm and improve your overall energy levels. Remember, good quality sleep is not just about the number of hours you get but also about waking up feeling refreshed and ready to take on the day.
Ready to Take Control of Your Energy Levels with Hashimoto’s?
If you’re struggling with chronic fatigue due to Hashimoto’s and feel like you’ve tried everything with little success, I’m here to help. My personalized 1:1 coaching program is designed to target the root causes of your fatigue and help you reclaim your energy and vitality.
Book your Overcome Hashimoto’s Fatigue Breakthrough Session today, and let’s work together to create a plan that’s tailored specifically for you. In this session, we’ll uncover what’s been holding you back and outline the steps to help you feel more energized and vibrant every day.
