Four Things to Improve Your Physical Health

Let's talk about four things to improve your physical health.

The picture above was taken on a day last week when I felt GREAT.  I mean, really great.  Like myself pre-diagnosis!

This doesn’t happen often.

While I’ve made huge progress in my health over the past ten years since my diagnosis of Hashimoto’s, it still feels like such a slog most days.  Symptoms persist.

But, I’ve made more changes this summer and I feel I have finally, FINALLY turned a corner!  YESSSS!!!

These changes include changes in my thyroid hormone replacement meds, changes in my sex hormone meds as well as the addition of a few key supplements as recommended by my doctor.

Here’s the thing:  I don’t coach around these topics. I am not a doctor.

If you are feeling crappy physically, I invite you to find a good doctor who will listen to you (NOT dismiss you) and who will be an advocate for your health.

Find a doctor who can not only order labs and interpret results or prescribe meds (if they are needed), but someone who will also stay with you and help you dig down past the surface to see what is *really* going on, because yes, autoimmune disease and chronic illness can be complicated AF.

Most conventionally trained doctors (including endocrinologists) do not understand the complexity of autoimmune disease and the importance of looking at the *whole* picture, not just one part (like the thyroid gland). 

Add to that that conventionally trained doctors are on average about 17 years behind on research (yes, it takes that long for research to get to a clinical setting, and yes, there was a study on this!).

I will outline below the very basics of what I feel is most important when it comes to autoimmune thyroid disease.

TO BE CLEAR:  this is from my personal experience, not that as a medical professional or a certified coach.  And, you can do much of this yourself, right now, without a doctor.

I share this in the hopes that someone will read this and be able to take steps towards bettering their own physical health.

Four Things to Improve Your Physical Health

1)  Diet. What are you eating?  What you eat affects your health, period.

Food is the single biggest thing to consider when it comes to our overall health.  It either drives inflammation or calms inflammation.

Eliminating gluten 100% is a must to stop the autoimmune “attack” if you have an autoimmune condition (I could throw some science in here but I want to keep this simple!).

Grains and dairy can also cause and drive inflammation.

An elimination diet (like the Autoimmune Protocol) can be super useful, but, eliminating these foods mentioned above is an excellent start. Many need to go no further!

Note:  Try eliminating these foods for 6 months before looking at labs and remember that if you are making big changes in your diet you may feel worse before feeling better (and your labs may be worse). This is completely normal and to be expected.  Give it time.

2) Thyroid hormone levels.  Are your Free T3 and Free T4 lab results in the *top parts of your lab’s range*?

I say “your lab’s range” because lab ranges are different everywhere.  The top part of a lab range for Free T3 and Free T4 is called OPTIMAL when it comes to thyroid labs.

“In range” or “Normal” is usually not enough here.

If you are still experiencing symptoms like fatigue, hair loss, slow gut motility, or brain fog (to name a few), consider how your thyroid is doing and if your labs are Optimal.

Most people feel they’re best with those results at the top of the range (more or less).

For example:  If your lab’s range is 1-9 for Free T3 and you have a result of 2, you are definitely “in-range” or “normal” - but you may still feel like crap.  The OPTIMAL range for this lab range is around 7-9. 

Go by Optimal labs *and* symptoms.  Some may feel better with their results a little lower than that top third, some a little higher.

Ask your doctor for these labs:  TSH, FT3, FT4, and Reverse T3 at a minimum.  If your doctor does not understand the importance of a full thyroid panel, find a new doctor.

3) Other hormones:  Cortisol, vitamin D (yes D is a hormone!), estrogen, progesterone, testosterone, etc.  If you are trying to conceive, are currently pregnant, have just given birth, or are in peri/post menopause, sex hormones can get WHACKY and cause all sorts of fun issues.  Test test test test and get replacement hormones if necessary.

Getting my testosterone to a good level (well into menopause here) was huuuuge in getting my energy back as well as helping with food sensitivities (for me this is oxalate and histamine issues).  It’s all connected!

Regarding Vitamin D, many of us are low, and this can affect energy and lots of other things.  Ask your doctor to test your levels.  Chris Kresser has a good post on what opimtal levels are for this hormone.

Cortisol is the “stress” hormone and can get super out of whack if you have a lot going on in your life.  Not just talking about trauma here, but everyday life:  I have many clients who are single parents and also work full-time jobs;  they are burning the candle at both ends and this takes a toll on their bodies and hormones.

On top of that they may have chronic health issues.

The body ends up trying to put out hundreds of fires at once;  there's only so much cortisol to go around before things go haywire.

Fun fact:  You can do SO much to help your cortisol without seeing your doctor.  Establishing a good sleep routine, eating well, doing yoga or breath work, getting out in the sun and in nature with friends/family, getting away from screens/notifications/social media, breath work (yes, breath work!). - these simple things can do wonders.

4) Detox pathways - keep them open and moving.  Think lymph and liver and sweating and moving your bowels.

Another fun fact:  You also do not need a doctor to do things that help:  Dry brushing, lymph massage (search on YouTube for tutorials on these), drinking lots of water (half your body weight in ounces), eating enough fiber, avoiding sugar and alcohol, stretching/moving/walking each day - all are great for helping your body eliminate toxins.

Be VERY CAREFUL here:   I see so many people think that doing a major cleanse or detox or supplementing with this or that is the cure-all… they think that eliminating all carbs or fasting 16 hours a day will solve their problems.  And these things might be beneficial if you are already pretty healthy.

However:  if your cortisol is tanked or elevated - meaning that your body is already stressed -  doing a heavy detox or fasting only adds more stress. Which may make things much worse.

Be gentle, go slow.  Listen to your body.

***

Ok, that is the “BIG FOUR”.  Diet, lifestyle, hormones, detox pathways.

Get super clear on these - clarity is everything.

In my experience, once these were in a good place for me - not a perfect place, just a good place - I had more energy and was able to think more clearly to see what else needed to be done.

And please:  Find a good doctor to help you with the hormone part.

Here are some resources to help if you are looking for a new doctor. 

Make this a priority.

You are worth it.