Tips for a Hashimoto’s Flare Up (From A Registered Dietitian)

If you find yourself in the middle of a Hashimoto’s flare-up, remember, it’s not a sign that you’ve done anything wrong.

It’s just a hiccup on your road to managing your health, and with the right steps and a bit of guidance, you can manage these flare-ups with ease. Let’s get into it! 

What is Hashimoto’s disease

Hashimoto’s disease is an autoimmune disorder where your immune system, which usually defends your body, mistakenly attacks your thyroid gland.

Overtime, this attack can lead to hypothyroidism (underactive thyroid), which is a fancy way of saying your thyroid isn’t producing as much thyroid hormone as it should be. 

Imagine your thyroid as a small, butterfly-shaped gland at the front of your neck, just under your skin. It’s an important part of your endocrine system because it releases hormones that manage your metabolism – the process that turns the food you eat into energy. 

While we often hear about metabolism in the context of weight loss or gain, it actually influences every organ in your body, from your heart to your brain!

As Hashimoto’s disease progresses, your thyroid isn’t able to produce enough thyroid hormone. This means your metabolism slows down, which can lead to a variety of symptoms that might affect how you feel and function each day. 

And yes, Hashimoto’s is a chronic condition, meaning it’s something you’ll manage over the long term. 

Risk Factors for Hashimoto’s

Wondering what might increase your chances of developing Hashimoto’s disease? Let’s break down the main factors that can make someone more likely to develop this autoimmune condition:

Gender and Age

Hashimoto’s is 4 to 10 times more common in women than men and it often first appears in middle age. But remember, men, teens, and young adults can get it too—it’s just more prevalent among women in their 40s and 50s.

Genetics

Children and other first-degree relatives of those with the condition are up to nine times more likely to develop it themselves, showing a significant family connection in the incidence of the disease.

Radiation Exposure

Here’s a less common but notable risk factor: radiation exposure. If you’ve had radiation treatments to your neck or head, or you’ve been exposed to radiation through an accident, your risk of Hashimoto’s can increase. This kind of exposure can damage your thyroid and kickstart the autoimmune process.

Autoimmune Conditions

Having other autoimmune diseases such as rheumatoid arthritis, lupus, and type 1 diabetes can increase your risk.

Hashimoto’s vs Hypothyroidism: What’s the Difference

While both conditions involve the thyroid gland, they are not the same. Hashimoto’s is an autoimmune disorder leading to the destruction of thyroid tissue and eventual hypothyroidism.

In contrast, hypothyroidism can occur for various reasons, including Hashimoto’s, and represents a deficiency of thyroid hormones regardless of cause.

Hashimoto’s Flare Up Causes

The first step to managing a Hashimoto’s flare-up is to understand your triggers. Here are the most common hashimoto’s flare-up triggers I see: 

Suboptimal T4/T3 (Managing Medication)

Inconsistent levels of T4 and T3, the primary thyroid hormones, often due to thyroid medication mismanagement, can trigger Hashimoto’s flare-ups. Ensuring you’re on the right type and dose of thyroid hormone replacement can significantly reduce these episodes. 

But here’s the thing – each person’s body responds differently to medication, so a personalized approach is key. 

Chronic stress / Not enough Sleep

Stress and not getting enough Z’s can mess with your body’s ability to regulate immune function and keep inflammation in check, making Hashimoto’s symptoms a lot worse. 

Aim for 7-9 hours of quality sleep each night and establish a relaxing bedtime routine to help signal to your body that it’s time to wind down. 

To manage stress, consider incorporating activities that reduce cortisol levels and promote calmness. This can look like making time for yourself, engaging in hobbies, meditation, yoga, spending time with loved ones, etc. 

Nutrient deficiencies

Did you know that not getting enough of certain nutrients can also trigger a Hashimoto’s flare-up? Yep, deficiencies in selenium, zinc, and vitamin D can really throw your thyroid function and immune system off balance. 

Be sure to check out my Free Hashi’s Lab Guide to help you understand which tests can identify these deficiencies. Addressing these deficiencies with high-quality, bioavailable supplements, and foods high in these nutrients can support your thyroid health.

Dietary triggers

For many people with Hashimoto’s, certain foods can trigger an immune response that leads to a flare-up.

Gluten is a common trigger, but it’s not the same for everyone. That’s why it’s crucial to listen to your body and notice how different foods affect you. Going gluten-free can be a game-changer for some, while others might need to steer clear of dairy, soy, or certain grains.

It’s also a good idea to be mindful of processed foods and excessive sugar, as they can contribute to inflammation and disrupt gut health. 

Keeping a food diary can be incredibly helpful to help you connect the dots between what you eat and how you feel. Remember, the primary goal is to nurture your body with nourishing, whole foods that support your thyroid and overall health.

Compromised gut health

Did you know that 70-80% of immune cells are present in the gut? That’s why a compromised gut can lead to all sorts of trouble, including making your Hashimoto’s act up.

If you’re dealing with symptoms like bloating, constipation, gas or just feel “off” after eating certain foods, it might be a sign that your gut health needs some attention. Healing your gut is a key step in calming Hashimoto’s flare-ups. 

Start with the basics: eat plenty of fiber from fruits and veggies, and consider fermented foods like yogurt and sauerkraut for a probiotic boost. These good bacteria are your friends and can help repair your gut lining and reduce inflammation.

Hashimoto’s Flare Up Symptoms

A flare-up can affect just about every part of your body, so it’s important to listen closely to what your body is telling you. Common symptoms of a Hashimoto’s flare-up include:

• Fatigue: This isn’t just feeling tired after a long day. We’re talking about a deep, unrelenting exhaustion that doesn’t go away with rest.

• Weight Changes: You might experience unexpected weight gain or have difficulty losing weight.

• Mood Changes: Watch out for mood swings, depression, and anxiety that seem to come out of nowhere.

• Muscle and Joint Pain: You may notice aches, pains, and stiffness, especially when you wake up.

• Temperature Sensitivity: Feeling unusually cold or having chills can be a sign of a flare-up.

• Brain Fog: Trouble focusing, forgetting things, or feeling like you’re walking around in a haze is common.

• Dry Skin and Hair: Watch for changes like dry, itchy skin, and hair that’s brittle or falling out.

• Constipation

• Irregular or Heavy Menstrual Periods

Each person’s experience with Hashimoto’s can be unique, so you might notice some symptoms that others don’t, or find that certain signs are more pronounced at different times. 

How long does Hashimoto’s flare-up last?

This is a common question with a bit of an “it depends” answer.

The duration of a flare up can vary widely depending on several factors, such as how quickly you identify and address the triggers, your overall health, and how well you manage your condition with lifestyle changes and medication. 

Some people might experience symptoms for just a few days, while for others, the effects can linger for several weeks. The good news is that with the right strategies, you can significantly reduce both the intensity and length of these flare-ups. 

Tips on How to Calm a Hashimoto’s Flare Up

Let’s walk through some tips to help you manage these flare-ups more effectively:

Assessing Your Triggers

Every person with Hashimoto’s has their own set of triggers, and pinpointing yours is like solving a bit of a puzzle. It could be stress, certain foods, lack of sleep, or even changes in your routine. 

Start by keeping a journal where you jot down your daily activities, what you eat, how you feel, and any symptoms you experience. Over time, you will see patterns that help identify your triggers.

Once you know what they are, you can take steps to avoid or manage them better.

Consider Diet Changes

What you eat plays a huge role in managing Hashimoto’s. Here are some dietary tweaks that might help:

Follow a Balanced Diet

Focus on eating a variety of foods to get all the nutrients your body needs. Include lots of fruits and vegetables, lean proteins, healthy fats, and whole grains.

Consume More Anti-Inflammatory Foods

Foods like turmeric, berries, leafy greens, and fatty fish are known for their anti-inflammatory properties and can help soothe your immune system.

Control Your Blood Sugar

Keep your blood sugar stable by eating regular meals, making your meals balanced (containing a protein, carb, fat, and fiber at each meal), and choosing foods that have a low glycemic index. This can prevent those blood sugar spikes and crashes that might trigger a flare-up.

Supplement Wisely

Sometimes, even the best diet needs a little help. Just make sure to get individualized guidance from a healthcare professional to tailor supplements to your needs.

Alleviate Your Stress

Stress can be a major trigger for Hashimoto’s flare-ups. Here’s how you can keep it under control:

Get Moving

Exercise isn’t just great for your body; it’s a fantastic stress reliever. Whether it’s yoga, pilates, walking, or another form of gentle exercise, find something you enjoy that gets you moving without overtaxing your body.

Practice Relaxation Techniques

Activities like meditation, deep breathing, or even a relaxing hobby can help reduce stress. Set aside a little time each day to do something that helps you unwind and relax.

Seek Medical Help

Sometimes, you need a pro to help you manage your Hashimoto’s flare-ups. If you’re struggling to get your symptoms under control, it’s time to seek medical help.

A healthcare provider who understands Hashimoto’s can work with you to adjust your medication, suggest further testing, and provide personalized advice. 

Remember, there’s no one-size-fits-all solution, and having a healthcare team you trust can make a huge difference in managing your condition.

Final Thoughts on Hashimoto’s Flare Ups

As we wrap up, remember that managing Hashimoto’s flare-ups is all about understanding your body and implementing strategies that support your health and well-being.

It’s about finding out what works for you and  making small, consistent changes that add up to BIG improvements in how you feel. 

If you’re ready to manage your Hashimoto’s with expert guidance, I have exciting news! My Healing Hashi’s Program is now open for enrollment! 

In this 3-month signature program I use a combination of holistic nutrition and lifestyle modifications to address the root cause of your Hashi’s symptoms and provide you with the tools and knowledge to thrive.