Exercise Archives - ThyForLife https://www.thyforlife.com/category/healthy-living/exercise/ Mon, 17 Jun 2024 18:14:14 +0000 en-CA hourly 1 https://www.thyforlife.com/wp-content/uploads/2021/12/favicon-thyforlife.png Exercise Archives - ThyForLife https://www.thyforlife.com/category/healthy-living/exercise/ 32 32 Beginner-Friendly Exercises for Thyroid Health https://www.thyforlife.com/beginner-friendly-exercises-for-thyroid-health/ https://www.thyforlife.com/beginner-friendly-exercises-for-thyroid-health/#respond Tue, 23 Aug 2022 22:38:52 +0000 https://www.thyforlife.com/?p=9934 When living with a thyroid condition it can be challenging to exercise and incorporate movement into your daily life. However, exercise can help alleviate symptoms associated with various thyroid conditions and improve the condition.

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beginner exercises
Dr. Natalie Bessom
Medically reviewed by

Natalie Bessom D.O. Board-certified family medicine doctor with specialty training in nutrition, USA

When living with a thyroid condition it can be challenging to exercise and incorporate movement into your daily life. However, exercise can help alleviate symptoms associated with various thyroid conditions and improve the condition. 

Medication prescribed by your doctor for certain thyroid conditions is a great way to help regulate thyroid function. But in combination with daily movement proves very beneficial to your health! Always discuss new exercises you implement into your routine with your doctor for their professional advice. 

The Benefits of Exercise on Thyroid Health 

  • Regulating our metabolism and increasing energy
  • Preventing weight gain
  • Improving overall mood
  • More restful sleep
  • Improving bone density and muscle strength

Our thyroid gland produces thyroid hormones that regulate our metabolism, when you have a thyroid condition your production of these hormones is hindered and this dysregulates your metabolism. Our metabolism dictates our energy levels and for those of us with thyroid conditions, it causes low energy, fatigue and weight gain. Making it hard to exercise. 

The hormones can also cause a negative effect on our mood since our thyroid gland also helps in the regulation of neurotransmitters (communicates between our nerves and brain). Neurotransmitters of those with thyroid conditions become dysregulated leading to poor mood, anxiousness, and even depression. 

The fatigue experienced by our dysregulated metabolism caused by irregular thyroid function can cause poor sleep at night. If you are suffering from poor sleep caused by your thyroid condition exercise may help by increasing metabolism levels and energy. 

When our metabolism is dysregulated and working slower, due to an underactive thyroid, and produces less energy, we feel pain in our musculoskeletal system to feel pain and other associative symptoms. This can over time lead to decreased bone density, muscle strength, arthritis, and myopathy or muscle disease. There is also potential for fluid bulbs to form within joints causing swelling associated with joint pain. With the increase in metabolism function from exercise we can prevent such symptoms occurring from our thyroid conditions. 

Exercises for Thyroid Health

When first starting, go slow and find something you enjoy. It’s important to start with low-impact, easy-to-do exercises and move up from there. Start with 30 minutes of daily exercise and see how it goes. 

Yoga

Yoga is a super easy beginner-friendly exercise that can be built up over time into more impactful workouts using bodyweight exercises. You can easily get started with YouTube videos or a beginner-friendly class. The benefits of yoga include core strength, cardio, flexibility, full-body stretching, and balance. It allows for mindfulness, stress release, and mental clarity as well. Performing some yoga exercises is also a great way to get restful sleep. 

Walking

Walking is another low-impact beginner- friendly exercise that you can do anywhere. You can set your own pace, whether you’re in the mood for a calming stroll or a light jog. Slow things down or speed things up. Walking helps alleviate stress and create endurance. 

Pilates

Pilates is a little more challenging than yoga but incorporates the same principles of core strength, breath work and mindfulness. This exercise improves your flexibility using bodyweight exercises. 

Cycling

Cycling is a great exercise to improve cardiovascular health that allows you to go at your own pace. You can choose to take your bike out on a ride through the neighborhood or use a stationary bike. There are lots of fun interactive cycling classes as well. 

Strength Training

Strength training is a great form of exercise to build up to. It requires good form and core strength and helps in muscle strengthening as well as improving bone density. Start with free weights and build up your strength. Use all muscle groups on your body for the most impact on your health. 

Other Exercises to Try Out

  • Aerobics 
  • Swimming
  • Jogging
  • Jumping rope
  • Elliptical machine
  • Squats
  • Dance classes 
  • Tennis
  • Tai Chi
  • Skating
  • Rollerblading
  • Body Weight exercises

Managing your thyroid health on top of your general health can sometimes be overwhelming, especially with the amount of stress you might experience. If you’re looking for answers or curious about what other people with thyroid conditions are using – head over to the ThyForLife News & Community section! 

There you can ask and answer questions anonymously with other community members, participate in daily polls and discussions, and gain access to more medically reviewed content like this article. 

At ThyForLife, we do our utmost to provide accurate information. If you require more detailed information regarding medical terms, conditions, and practices please consult your healthcare professional. Always listen to the advice of your healthcare provider. 

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]]> https://www.thyforlife.com/beginner-friendly-exercises-for-thyroid-health/feed/ 0 6 Science-Based Ways to Improve your Gut Health https://www.thyforlife.com/ways-to-improve-your-gut-health/ https://www.thyforlife.com/ways-to-improve-your-gut-health/#respond Fri, 04 Mar 2022 01:37:31 +0000 https://thyforlife.com/?p=8795 Medically reviewed by Natalie Bessom, D.O. Board-certified family medicine doctor with specialty training in nutrition, USA The term “gut health” and the importance of a “healthy gut” have been a hot topic in recent years. But what does gut health really mean? Simply put, gut health refers to the balance between the 40 trillion microorganisms […]

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Woman with gut pain.
Dr. Natalie Bessom
Medically reviewed by

Natalie Bessom, D.O. Board-certified family medicine doctor with specialty training in nutrition, USA

The term “gut health” and the importance of a “healthy gut” have been a hot topic in recent years. But what does gut health really mean? Simply put, gut health refers to the balance between the 40 trillion microorganisms that live in your digestive tract. 

Different bacterias, yeast, and viruses make up the trillions of microorganisms and are collectively called the gut microbiome or gut flora. The balance between these different microorganisms is important for physical, mental, immune, and overall health. 

If you suffer from a thyroid condition, you may be familiar with the condition called leaky gut. Research has shown that a leaky gut is a warning sign for an autoimmune disease such as Hashimoto’s or Graves’ Disease. 

Therefore, a healthy gut can promote a stronger immune system, better digestion, and lessen any abdominal bloating and overall discomfort. 

In this article, we list 6 science-based ways to improve your gut health.

Eat Probiotics!

Kimchi

What are probiotics? Probiotics are essentially the “good” or beneficial bacteria in your body. Research has shown that increasing the amount of probiotics in the body is not only a great way to improve your gut health but it also supports a healthy digestive system, prevents intestinal issues, and helps reduce inflammation. 

For people with thyroid conditions, inflammation can be one of the triggers for a Hashimoto’s flare up. 

You can try adding these items into your diet to boost the beneficial bacteria in your body. 

  • Kimchi (located at any asian grocery store) 
  • Kefir (usually available in the dairy section) 
  • Sauerkraut 
  • Kombucha (lots of different flavor options and a great alternative to soda!)
  • Miso (located at any asian grocery store)

If some of the foods listed above are not to your liking or not easily accessible where you live, you can head to your local health food store and elect to try probiotic supplements. 

If you are looking for supplements, be sure to talk to your healthcare provider beforehand to ensure it does not interfere with any medication or treatments you may be taking right now. 

Eat Prebiotics!

We’ve talked about probiotics but what about prebiotics? Prebiotics are foods that promote the growth of probiotics in the gut. Naturally, they go hand in hand when trying to improve your gut health. 

Prebiotics are normally fibers and carbs that the human cells cannot break down or digest. Instead, certain microorganisms in the gut can break these down for energy and fuel. 

Studies have shown that increasing the amount of prebiotics in the body can help probiotics become more tolerant to certain environmental changes such as temperature changes and pH levels in the gut. 

Some examples of prebiotic rich foods include:

  • Asparagus 
  • Bananas (use them in your smoothies with berries for a prebiotic anti inflammatory boost!)
  • Garlic 
  • Onions
  • Whole Grains

Reduce Stress

Stress doesn’t just affect your health mentally, it can have physical effects on the body as well. Research has shown that a variety of stressors (mental, physical, and environmental) can play a part in gut health. 

Some experts often talk about the “gut-brain connection” and that the gut is sometimes the body’s “second brain”. It has been shown that one’s mental health and gut are immediately connected. 

Stress, anxiety, and depression have been shown to increase the changes of digestive problems such as Irritable Bowel Syndrome. 

Dealing with a thyroid condition can cause anyone to feel stressed. Trying to stay on top of all the blood tests, medication, supplements, trying a thyroid friendly diet, and exercising is overwhelming and it’s easy to forget to take a step back and destress. 

Finding time to create and practice self love can be a great way for people with thyroid issues to destress and not focus on the negatives. 

Switch Out Your Cleaning Products

We’ve mentioned a lot about what to put into your body to improve your gut health, but did you know there are everyday products that can affect your gut as well?

Research conducted on infants analyzed the amount and type of gut flora. Researchers found that households that used disinfectant cleaning products frequently were twice as likely to have high levels of a gut bacteria called Lachnospiraceae – found to be associated with type 2 diabetes and child obesity. 

Avoid Taking Unnecessary Antibiotics

In certain cases it is necessary to take antibiotics to combat some infections. But, did you know that antibiotics can be damaging to your gut microbiota and overall immunity? 

Other research found that even after 6 months of using antibiotics, some people were still missing certain types of beneficial bacteria in their gut. 

Go Veggie or Plant Based

The bowl full of vegetables.

Eating more fruits and vegetables has always been an important part of a healthy lifestyle. 

Researchers have compared the gut health between those who eat a vegetarian diet versus an omnivore diet. It’s proven that there is a significant difference between the two. 

A vegetarian or plant based diet is proven to reduce the levels of disease causing bacteria in the gut, as well as inflammation and cholesterol levels. 

Next time you’re doing your grocery shopping, refer to our list of thyroid friendly grocery basics to add to your household! 

Key Takeaways

  • Gut health refers to the balance between the 40 trillion microorganisms that live in your digestive tract 
  • The balance between these different microorganisms is important for physical, mental, immune, and overall health 
  • An unhealthy gut can cause a condition called “Leaky Gut” that many with thyroid conditions suffer with 
  • A healthy gut can promote a stronger immune system, better digestion, and lessen any abdominal bloating and overall discomfort 
  • By making appropriate lifestyle and diet changes, people are able to improve their gut health

Staying on top of all the different aspects for your thyroid health can be overwhelming. ThyForLife is an award-winning mobile platform that provides a solution for people with thyroid conditions to effectively manage and optimize their health.

It is the only all-in-one global community platform and tracking app that provides support for all thyroid conditions. 

At ThyForLife, we do our utmost to provide accurate information. If you require more detailed information regarding medical terms, conditions, and practices please consult your healthcare professional. Always listen to the advice of your healthcare provider. 

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]]> https://www.thyforlife.com/ways-to-improve-your-gut-health/feed/ 0 What to Eat Pre & Post Workout to Boost your Thyroid Health https://www.thyforlife.com/what-to-eat-pre-and-post-workout/ https://www.thyforlife.com/what-to-eat-pre-and-post-workout/#respond Wed, 05 Jan 2022 00:31:27 +0000 https://44.199.17.173/?p=4153 Medically reviewed by Natalie Bessom, D.O. Board-certified family medicine doctor with specialty training in nutrition, USA Learn what to eat to fuel your thyroid health and muscles pre and post-workout.  Everyone knows that working out and maintaining a healthy, active lifestyle is important for both physical and mental health. If you suffer from hypothyroidism, however, […]

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Woman eating after workout
Dr. Natalie Bessom
Medically reviewed by

Natalie Bessom, D.O. Board-certified family medicine doctor with specialty training in nutrition, USA

Learn what to eat to fuel your thyroid health and muscles pre and post-workout. 

Everyone knows that working out and maintaining a healthy, active lifestyle is important for both physical and mental health. If you suffer from hypothyroidism, however, finding not only the motivation but the energy to work out can be a challenge itself. However, finding the right thyroid fuel can help boost your motivation and energy. 

The key to developing and maintaining a regular exercise routine is to ensure the proper nutrients are improving your body overall and your thyroid health.

Women doing sport

Aside from what you eat pre and post-workout, it’s important to make sure you choose the right activity for you. Find something that you enjoy doing – walking, hiking, swimming, or yoga, for example. For people suffering from a thyroid condition, it is best to perform a low-impact exercise in order to reduce the risk of injury and pain. Beginner exercises for thyroid patients include: 

  • Yoga
  • Walking
  • Elliptical or exercise 
  • Resistance Bands
  • Water aerobics 
  • Tai-Chi 

If you don’t choose an activity that you enjoy doing, it will be hard for you to keep up with the routine. 

What, when, and why should I eat before my workout?

Before working out, it is extremely important to make sure your body is fuelled with the right energy to 1) get you through your workout and 2) receive the full benefits of a workout. If you start exercising without the proper nutrients – it will be like driving your car with an empty tank of gas. By feeding your body with the right nutrients you’ll be able to have a more effective workout.

Besides thinking about what to eat, it’s important to think about when to eat too. Ideally, you should be eating 1-3 hours before your workout for your body to digest the nutrients. After all, trying to do laps around the pool on a full stomach won’t be very comfortable for you. 

Toast with peanut butter and banana

Carbohydrates are a great energy source and also your muscles’ favorite. Try eating foods such as: 

  • Banana and Peanut Butter
  • Oatmeal and fresh fruit 
  • Apple and nuts like almonds

The reason you want to eat more carbohydrates, instead of proteins and fats, is that they are easier for our body to digest. Therefore, eating too much protein or fat before a workout will cause your body to use more energy to digest the foods rather than putting the energy towards your workout. 

Should I have sports drinks instead of water?

After conducting research, experts found that most people do not work out hard enough to require the colorful blue drinks. Though sports drinks help replace carbohydrates and electrolytes; they are not necessary for the average gym-goer. Most sports drinks contain a very high amount of sugar and sodium, which is counterproductive and could actually be working against your workout and negatively impact your thyroid health. Good old-fashioned water is your best source of hydration for your thyroid health post-workout.

I’ve finished my workout. What now?

Post-workout is probably the most important part of your workout routine. Your results come from how well your body recovers from your workout. You not only want to ensure you’re replenishing your muscles with the right nutrients but simultaneously helping your thyroid health. 

When working out, your muscles break down and use up glycogen – the body’s preferred source of energy. Glycogen is essentially a compound that is stored in your muscles and tissues to store carbohydrates. 

Post-workout, your body is going to try to build and restore its glycogen supply as fast as possible, as well as repair and build muscle. Eating the correct nutrients post-workout can help your body get these tasks done at a more efficient rate and support your overall thyroid health. 

Recent research shows that exercising increases your body’s immune system – especially if you eat properly post-workout. Just like your pre-workout meal, it is important to eat at the correct time after your exercise to maximize the benefits. Experts say that you should consume your post-workout meal within 45 minutes.

To repair & build muscle:

Boxes with different berries

Functional carbohydrates and proteins such as sweet potatoes and eggs will help kickstart the repair and build muscles. Eating an adequate amount of carbohydrates will also help your body replenish its glycogen stores.  Eating foods such as:

  • Berries
  • Turmeric
  • Cherries 

will help with muscle healing as well and decrease inflammation which in turn will help ease your thyroid health and help decrease thyroid flare ups. 

To restore fluids and electrolytes:

Electrolytes are salts and minerals – like sodium, potassium, calcium, and magnesium – in the body that maintain fluid balance and blood pressure. Additionally, those minerals are key in maintaining your thyroid health. 

  • Coconut water
  • Fresh fruit smoothies
  • Water 

are all ways to help replenish fluids and electrolytes in your body. Bananas are always recommended as they are rich in potassium – again, a thyroid-boosting nutrient.

Regardless of fitness goals – be it losing weight, building lean muscle, or just maintaining a healthy active lifestyle – what you fuel your body before and after your workout is just as important as the workout itself. 

Maintaining a healthy active lifestyle through daily exercise is an important part of managing thyroid health. Exercise alone cannot address the root cause of thyroid conditions but after properly identifying and addressing your thyroid issues, it will be easier to maintain a healthy lifestyle.

If you want to better manage your symptoms, moods, energy levels, and weight changes, download our ThyForLife app to get a head start on your thyroid health. ThyForLife is an integrated thyroid solution right at your fingertips. With the ThyForLife app you can: 

  • Chart your bloodwork
  • Customize your medication schedule & reminders
  • Track and understand your symptoms and weight changes
  • Join a global thyroid community

Here at ThyForLife, we do our utmost to provide accurate information. If you require more detailed information regarding medical terms, please consult your thyroid doctor. 

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