Natural Ways to Improve Thyroid Function, Boost Energy, and Regain Your Health
Living with Hashimoto’s Thyroiditis can feel like you’re constantly swimming against the current – fatigue that’s hard to shake, weight that seems to cling no matter what, and a brain that feels foggy no matter how much sleep you get.
If this sounds all too familiar, you’re not alone. It’s frustrating when you’re doing everything “right” and still can’t get your body to cooperate.
But here’s the thing: You don’t have to accept feeling stuck.
There are real, natural ways to manage Hashimoto’s and get your thyroid – and your life – back on track.
The steps to feeling better are often simpler than you might think, and they’re within your control.
In this post, I’m sharing practical, easy-to-implement strategies that can help you boost thyroid function, restore your energy, and finally feel like yourself again.
Let’s dive into the actionable steps that can truly make a difference in your thyroid health journey.
What Happens in Hashimoto’s Thyroiditis?
Hashimoto’s Thyroiditis is an autoimmune condition where your immune system, which is supposed to protect you from harmful invaders like bacteria and viruses, actually begins attacking your thyroid gland. (1, 2, 3) In the case of Hashimoto’s, the immune system mistakenly identifies the thyroid as a threat, causing inflammation and damage over time.
The thyroid gland plays a huge role in regulating your metabolism, energy levels, and overall body function.
It produces hormones like T3 and T4, which tell every cell in your body how to function. So when your thyroid is under attack, it struggles to produce the right amount of these hormones, leading to what we call hypothyroidism – which is just a fancy word for low thyroid function. (4)
When the thyroid isn’t working properly, everything from metabolism to energy levels can take a hit. This can cause a ripple effect throughout your body, impacting a variety of functions, including:
- Metabolism: Your metabolism may slow down, leading to unexplained weight gain, even if you’re eating the same or less than usual. (5) If you feel like your metabolism has just come to a screeching halt, you’re not imagining it – it’s your thyroid struggling to keep up.
- Energy Levels: You may feel like you’ve been dragging through each day, no matter how much rest you get. Fatigue is one of the most common symptoms, and it can hit you hard, leaving you feeling like you’re running on empty. (6)
- Skin, Hair, and Nails: Low thyroid function can lead to dry skin, brittle nails, and thinning hair. If you notice that your skin feels rough or your hair is falling out more than usual, this could be another sign that your thyroid isn’t functioning as it should. (7)
- Mood and Mental Clarity: Hypothyroidism can also affect your mood and mental clarity. Many people with Hashimoto’s report feeling sluggish, depressed, or forgetful – this is because your brain isn’t getting the energy it needs to function properly. (8)
Common Hashimoto’s Symptoms to Watch For: (9)
- Fatigue: If you feel like you’re always exhausted, even after a full night’s sleep, it’s one of the most common and frustrating symptoms of Hashimoto’s.
- Weight Gain: Unexpected weight gain or difficulty losing weight despite your best efforts can be a sign of thyroid imbalance.
- Cold Sensitivity: Feeling cold all the time, even when others are comfortable, is a telltale sign that your metabolism may be slowing down.
- Constipation: A sluggish thyroid can slow down your digestive system, leading to constipation and discomfort.
- Dry Skin & Hair: If your skin has become dry and your hair is thinning or brittle, your thyroid may not produce enough hormones to keep your skin and hair healthy.
- Brain Fog: Struggling to focus, remember things, or feeling mentally “cloudy” is a common symptom that many people with Hashimoto’s experience.
Although these symptoms might seem unrelated, they all relate to the thyroid. Because the thyroid regulates so many important functions, an imbalance can throw the entire body off track.
Common Triggers of Hashimoto’s
Autoimmune diseases like Hashimoto’s are complex, and researchers still don’t have all the answers about why they develop. What we do know is that it’s rarely just one thing.
Instead, a combination of factors often creates the perfect storm for the immune system to go rogue. Poor diet, chronic infections, high toxic load, stress, and nutrient deficiencies are just a few of the culprits that can push the immune system into overdrive, leading it to attack the thyroid.
Let’s break down some of the most common triggers:
Gut Health
The gut is at the heart of your immune system. In fact, about 70-80% of your immune system resides in your digestive tract. When the gut is out of balance, whether due to leaky gut, infections, or imbalances in gut bacteria, it can lead to systemic inflammation and immune system dysfunction. This is particularly relevant for Hashimoto’s, as an unhealthy gut can trigger the immune system to mistakenly attack the thyroid. Healing your gut is an essential step in reducing inflammation, calming the immune system, and improving thyroid health.
Poor Diet and Food Sensitivities
The food you eat plays a huge role in how your immune system functions. Diets high in processed foods, refined sugars, and unhealthy fats can contribute to chronic inflammation, which can fuel autoimmune activity.
Beyond that, many people with Hashimoto’s are sensitive to common inflammatory foods like gluten, dairy, soy, and even certain grains. (10) These foods can cause an immune response that worsens thyroid inflammation, making symptoms worse.
Chronic Infections
Certain viral or bacterial infections may trigger autoimmune conditions like Hashimoto’s. The Epstein-Barr virus (the virus behind mono), H. pylori (a gut infection), and even chronic sinus infections have been linked to autoimmune thyroid disease.
These infections can create immune system confusion, leading it to mistakenly target the thyroid in the process.
If you’ve dealt with frequent infections or have a history of mono, this could be a piece of the puzzle.
High Toxic Load
We are exposed to toxins daily – from pesticides in food to chemicals in skincare to pollutants in the air. Some people, especially those with genetic variations that make detoxification less efficient, have a harder time clearing these toxins from their bodies.
Heavy metals, mold exposure, and endocrine-disrupting chemicals (like BPA and phthalates) can put extra stress on the thyroid and immune system, contributing to Hashimoto’s symptoms.
Physical, Mental, and Emotional Trauma
Trauma – whether physical (like a car accident), mental (like chronic anxiety), or emotional (like losing a loved one) – can act as a powerful trigger for autoimmune disease.
Stressful events can send the nervous system into overdrive, causing widespread inflammation and dysregulation of the immune system.
Many people with Hashimoto’s can pinpoint a major life event that seemed to set their symptoms in motion.
Chronic Stress
Let’s be real – stress is a part of life. But chronic, unrelenting stress can wreak havoc on the thyroid.
When you’re constantly in fight-or-flight mode, your body produces excess cortisol, which can interfere with thyroid hormone production and conversion.
Over time, high cortisol levels can suppress the immune system, while low cortisol can leave you more vulnerable to infections, contributing to autoimmunity.
Poor Sleep
Sleep is when your body repairs and restores itself, and not getting enough can throw off the delicate balance of your immune system.
Studies show that chronic sleep deprivation increases inflammation and can make autoimmune conditions worse. (11)
If you’re skimping on sleep, struggling with insomnia, or waking up feeling exhausted no matter how long you sleep, it could be making your Hashimoto’s symptoms worse.
Nutritional Deficiencies
Your thyroid needs certain nutrients to function properly, and deficiencies in key vitamins and minerals can contribute to Hashimoto’s.
Low levels of iodine, selenium, zinc, vitamin D, B12, and iron are common in people with Hashimoto’s. These nutrients are essential for thyroid hormone production, immune balance, and energy metabolism.
If you’ve been dealing with unexplained fatigue, hair loss, or brain fog, checking for deficiencies could be a game-changer.
What to Test for Hashimoto’s
If you suspect Hashimoto’s, getting the right lab work is essential for an accurate diagnosis and effective treatment plan. Unfortunately, many conventional doctors only check thyroid-stimulating hormone (TSH) levels, which can miss underlying thyroid dysfunction – especially in the early stages.
To get a complete picture of your thyroid health, you need a comprehensive thyroid panel, which includes:
TSH
TSH is produced by the pituitary gland and tells your thyroid how much hormone to make. A high TSH can indicate an underactive thyroid, while a low TSH suggests an overactive one.
However, TSH alone doesn’t tell the whole story, so additional testing is necessary.
T4 and Free T4 (Thyroxine)
T4 is the inactive form of thyroid hormone that your body needs to convert into T3 (the active form).
Free T4 measures how much unbound, usable T4 is circulating in your system. Low levels can indicate hypothyroidism, but normal levels don’t always rule out a problem.
T3 and Free T3 (Triiodothyronine)
T3 is the active thyroid hormone that enters cells and regulates metabolism, energy, and brain function.
Free T3 is the unbound, available version of T3. Many people with Hashimoto’s have difficulty converting T4 into T3, leaving them with symptoms despite “normal” lab results.
Reverse T3 (rT3)
Reverse T3 is a blocking form of T3 that can prevent active thyroid hormone from doing its job.
High rT3 levels can indicate chronic stress, inflammation, or poor T4-to-T3 conversion.
Thyroid Antibodies (TPO & TG Antibodies)
- Thyroid Peroxidase (TPO) Antibodies: Elevated levels indicate that your immune system is attacking the enzyme needed to produce thyroid hormones.
- Thyroglobulin (TG) Antibodies: These target a protein involved in thyroid hormone production. High TG antibodies further confirm an autoimmune thyroid condition.
Normal Ranges of Thyroid Lab Tests
While reference ranges can vary, optimal thyroid function typically falls within these ranges:
- TSH: 1 – 2 mIU/L
- Free T4: 1.0 – 2.0 ng/dL
- Free T3: 3.0 – 4.0 pg/mL
- Reverse T3: Below 15 ng/dL
- TPO Antibodies: Below 35 IU/mL (optimal is as low as possible)
- TG Antibodies: Below 20 IU/mL
Comprehensive Blood Work
Since Hashimoto’s is an autoimmune condition, it’s critical to look beyond just thyroid labs and assess overall inflammation, nutrient status, and immune function.
Here are additional tests that provide valuable insights:
- Vitamin D: Low vitamin D is common in Hashimoto’s and can worsen immune dysfunction. Ideal levels are 50-80 ng/mL.
- CBC & Comprehensive Metabolic Panel (CMP): These check for anemia, liver and kidney function, and blood sugar regulation.
- Homocysteine: Elevated levels indicate poor methylation, which can contribute to inflammation and cardiovascular risk.
- High-Sensitivity C-Reactive Protein (CRP-hs): This measures systemic inflammation, often elevated in autoimmune diseases.
- Magnesium: Essential for thyroid function, energy production, and stress resilience. Low levels are common but often overlooked.
Testing for Gut Infections: The GI-MAP Stool Test
Gut health and Hashimoto’s are deeply connected.
Leaky gut, bacterial imbalances, and chronic infections can all contribute to autoimmune activity.
The GI-MAP stool test is one of the most advanced ways to identify:
- H. pylori (a bacteria linked to autoimmune issues)
- Candida overgrowth
- Dysbiosis (imbalanced gut bacteria)
- Leaky gut markers
- Parasites and pathogens
Since over 70% of your immune system is in your gut, identifying and addressing gut infections is a key step in managing Hashimoto’s and restoring balance to your body.
Simple Steps for Managing Hashimoto’s Thyroiditis
Managing Hashimoto’s isn’t about chasing symptoms – it’s about creating the right environment for your body to function optimally.
The good news? Small, intentional changes can have a big impact on how you feel.
Here are key steps to start supporting your thyroid and overall health:
1. Nourish Your Thyroid with the Right Diet
What you eat can either calm inflammation or fuel the fire.
A thyroid-friendly diet focuses on:
- Anti-inflammatory foods: Load up on leafy greens, colorful veggies, wild-caught fish, and healthy fats like avocado and olive oil.
- High-quality protein: Grass-fed meats, organic poultry, and wild fish help stabilize blood sugar and provide essential amino acids.
- Gluten & dairy elimination: Many with Hashimoto’s are sensitive to gluten and dairy, which can trigger immune reactions.
- Balanced blood sugar: Eating protein, fat, and fiber at every meal can help prevent sugar crashes and keep energy levels steady.
2. Reduce Stress Levels
Chronic stress can damage the thyroid and immune system by increasing cortisol, suppressing thyroid function, and worsening inflammation.
Stress reduction is non-negotiable for managing Hashimoto’s.
- Daily movement: Yoga, walking, or stretching can help lower stress hormones.
- Mindfulness & breathwork: Deep breathing or guided meditation calms the nervous system.
- Set boundaries: Say no to things that drain your energy and prioritize rest.
3. Correct Nutrient Deficiencies
Many people with Hashimoto’s are low in key nutrients that support thyroid function, including:
- Selenium: Helps reduce thyroid antibodies (found in Brazil nuts and sardines).
- Zinc: Supports T4 to T3 conversion (found in oysters, beef, pumpkin seeds).
- Iron: Essential for thyroid hormone production (check ferritin levels).
- Magnesium: Helps with stress, sleep, and inflammation.
- Vitamin D: Low levels are linked to increased autoimmune activity.
If you’re unsure whether you’re getting enough of these nutrients, consider supplementing with a high-quality thyroid supplement like this one I recommend, which is packed with these essential nutrients.
4. Prioritize Good Sleep
Poor sleep is a stressor that can worsen fatigue, increase inflammation, and disrupt hormone balance. Aim for 7-9 hours of quality sleep per night.
- Set a bedtime routine: Reduce blue light, avoid caffeine in the afternoon, and keep a consistent schedule.
- Support melatonin production: Magnesium, herbal teas, and a dark room can help.
5. Reduce Exposure to Toxins
Every day, we’re exposed to endocrine-disrupting chemicals that can interfere with thyroid function.
Reduce your toxic burden by:
- Switching to clean beauty and skincare products
- Filtering your drinking water to remove heavy metals and fluoride
- Avoiding plastics (especially for food storage)
- Using natural cleaning products instead of harsh chemicals
6. Improve Gut Microbiome
A diverse and balanced gut microbiome helps regulate the immune system and reduce autoimmunity. Support your gut with:
- Probiotic-rich foods: Fermented veggies, kefir (if tolerated), or a high-quality probiotic supplement.
- Prebiotics: Foods like garlic, onions, and asparagus feed good gut bacteria.
- Fiber: Helps move toxins out and supports gut health.
7. Support Liver Health and Detoxification
Your liver plays a huge role in thyroid hormone conversion and toxin elimination. When it’s sluggish, your body struggles to clear out excess hormones, chemicals, and inflammatory byproducts.
- Eat cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) to support detox pathways.
- Stay hydrated to flush out toxins.
- Encourage bile flow with liver-loving herbs like milk thistle and dandelion root found in Bile Support.
- Support a balanced inflammatory response with my Liver Love supplement, which promotes detoxification and healthy liver function.
By making small, consistent changes, you can take control of your health and start feeling better.
Managing Hashimoto’s is a journey, but with the right strategies, you can restore balance, boost energy, and improve your quality of life.
How “The 30-Day Thyroid Reset Plan” Can Support Your Journey
Managing Hashimoto’s can feel overwhelming, but the good news is that small, intentional changes can have a huge impact on your health.
Throughout this blog, we’ve covered the importance of getting the right lab tests to fully understand your thyroid function, identifying and addressing common triggers like chronic stress, gut infections, and nutrient deficiencies, and making simple lifestyle shifts to reduce inflammation, support detoxification, and optimize your thyroid.
By focusing on these areas, you can start taking back control of your health and feeling like yourself again.
But knowing what to do and actually putting it into practice are two different things – that’s where the 30-Day Thyroid Reset Plan comes in.
This book is your comprehensive guide to understanding thyroid disease and taking action to restore your health. Inside, you’ll find:
- A step-by-step 30-day plan designed to lower inflammation and balance your thyroid
- Science-backed strategies to support gut health, stress resilience, and detox pathways
- My favorite thyroid-friendly recipes so you can nourish your body with delicious, healing meals
If you’re ready to take control of your health, the 30-Day Thyroid Reset Plan gives you everything you need to start feeling better.
And if you want personalized support to dive deeper into your healing journey, I’d love to work with you one-on-one.
Schedule a new patient consultation today, and let’s create a plan tailored to your unique needs.
Your thyroid can heal, and you don’t have to do this alone. Let’s get started
Resources
- https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855
- https://www.niddk.nih.gov/health-information/endocrine-diseases/hashimotos-disease
- https://www.thyroid.org/hashimotos-thyroiditis/
- https://pubmed.ncbi.nlm.nih.gov/28336049/
- https://pubmed.ncbi.nlm.nih.gov/35743024/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4451242/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10214500/
- https://pubmed.ncbi.nlm.nih.gov/25122491/
- https://www.ncbi.nlm.nih.gov/books/NBK459262/
- https://pubmed.ncbi.nlm.nih.gov/30213697/
- https://www.nature.com/articles/s42003-021-02825-4
