Mental Health Archives - ThyForLife https://www.thyforlife.com/category/healthy-living/mental-health/ Sat, 31 Aug 2024 16:25:10 +0000 en-CA hourly 1 https://www.thyforlife.com/wp-content/uploads/2021/12/favicon-thyforlife.png Mental Health Archives - ThyForLife https://www.thyforlife.com/category/healthy-living/mental-health/ 32 32 The Emotional Impact of Thyroid Disorders: Coping with depression and anxiety https://www.thyforlife.com/thyroid-disorders-coping-with-depression-and-anxiety/ Fri, 10 May 2024 16:32:43 +0000 https://www.thyforlife.com/?p=11793 ©Freepik on Freepik The thyroid gland, a small butterfly-shaped organ at the base of your neck, plays a vital role in regulating your body’s metabolism. Thyroid conditions, such as hypothyroidism and hyperthyroidism, do not only affect the physical aspects of health but also have a significant impact on emotional well-being.  Various factors contribute to and […]

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A person sharing reasons for anxiety and depression in a therapy session
©Freepik on Freepik

The thyroid gland, a small butterfly-shaped organ at the base of your neck, plays a vital role in regulating your body’s metabolism. Thyroid conditions, such as hypothyroidism and hyperthyroidism, do not only affect the physical aspects of health but also have a significant impact on emotional well-being. 

Various factors contribute to and exacerbate the mental health symptoms of thyroid disorders, some of which include stress, learning about the disease, keeping up with medications and appointments, and changes in physical appearance. In order to promote optimal health, an individual’s thyroid treatment plan should be all-encompassing, touching on mental health and emotional well-being as much as physical health.

This article explores the relationship between thyroid health and emotional well-being, the importance of getting timely help, and some coping mechanisms for depression and anxiety.

 

What’s the Link between Thyroid Disease and Depression and Anxiety?

Research shows a strong link between thyroid health, mental health, and emotional health. Generally, individuals with abnormal thyroid hormone levels may experience symptoms of depression, anxiety, mood changes, and sleep disturbances, among others.

A study published in the Journal of Nepal Health Research Council in 2020 reported a high prevalence of anxiety and depression among thyroid patients, especially in the female population. Based on the findings of the study, the researchers suggested that treatment of thyroid diseases should include addressing mood disorders such as anxiety and depression.

Here’s how hypothyroidism and hyperthyroidism can significantly affect your mood and emotional well-being.:

1. Hypothyroidism and Depression

When the thyroid isn’t producing enough hormones, your body slows down. This can lead to fatigue, weight gain, and feeling constantly cold. 

Hypothyroidism can also disrupt your sleep patterns, leading to excessive sleepiness (hypersomnia), making it hard to stay awake during the day. The sluggishness and fatigue associated with hypothyroidism can zap your motivation and make daily tasks feel overwhelming. This lack of motivation can easily spiral into feelings of hopelessness and decreased self-esteem, further fueling depression.

Additionally, changes in brain chemicals like serotonin, which contribute to mood regulation, can be affected by low thyroid hormone levels. The slowdown caused by hypothyroidism can also cloud your thinking and make it hard to focus. This is known as thyroid brain fog, and can be incredibly frustrating. 

2. Hyperthyroidism and Anxiety

An overactive thyroid produces too much hormone, causing your body to go into overdrive. Symptoms include weight loss and anxiety. 

Restlessness, racing thoughts, rapid heartbeat, and irritability are all indicative of anxiety linked to an overactive thyroid. This constant physical agitation can make it hard to relax, contribute to feelings of nervousness and worry, and make you prone to outbursts. These mood swings can hurt your relationships and may fuel social anxiety.

Just like hypothyroidism, hyperthyroidism can also disrupt sleep. Having difficulty sleeping (insomnia), is a common symptom of hyperthyroidism, which can worsen anxiety and make it harder to cope with stress.

 

No, It’s Not Just in Your Head
The Importance of Getting Help

Because many symptoms of thyroid problems overlap with depression and anxiety, it’s important to get a proper diagnosis. By performing thyroid function tests, your healthcare provider can determine if an imbalance in your thyroid hormone levels is responsible for your symptoms. 

The good news is that both hypothyroidism and hyperthyroidism are treatable. Medications can effectively regulate your thyroid hormone levels, and with proper treatment, many people experience significant improvement in both their physical and mental health.

The right diagnosis certainly paves the way for the most effective treatment. Whether it’s thyroid medication or therapy for mental health, getting to the root cause can significantly improve your energy levels, mood, and overall well-being.

 

Coping Strategies for Emotional Well-being

Here are some tips for managing depression and anxiety alongside a thyroid condition:

1. Prioritize Treatment

Taking your thyroid medication as prescribed is essential. It is also important to have regular check-ups with your doctor to ensure your dosage is optimized for both physical and mental health. Once your thyroid levels are normal, you may see a significant improvement in your mood.

2. Seek Mental Health Support

Do not hesitate to talk to a therapist or counselor. Therapy can be a valuable tool to address the emotional impact of thyroid disease. Cognitive-behavioral therapy (CBT), the most researched form of psychotherapy, can equip you with strategies to manage stress, negative thoughts, and anxiety.

3. Build a Strong Support System

Seeking emotional support from friends, family, or support groups can be very helpful as it gives you an outlet to share experiences and feelings related to your thyroid condition. Connecting with others who particularly understand the challenges of thyroid disease can be a source of strength and encouragement. Look for online or in-person support groups in your area. ThyForLife has an anonymous online community you can also benefit from.

4. Practice Self-Care

Prioritize self-care routines, including stress management techniques, adequate sleep, healthy eating, and enjoyable activities, to nurture your overall well-being. Practicing mindfulness and meditation, for instance, can be effective in reducing stress, calming the mind, and alleviating symptoms of depression and anxiety. Low impact exercises such as yoga and progressive muscle relaxation also help manage stress levels and promote emotional well-being. You can also take some time to enjoy natural environments. Spending time (at least 2 hours a week) in nature has been reported to boost overall well-being.

Remember…

You’re not alone. Don’t suffer in silence. If you suspect a thyroid issue or are experiencing symptoms of depression or anxiety, talk to your doctor. Early diagnosis and treatment can make a world of difference in regaining control of your physical,  mental, and emotional health.

Key takeaways

  • Thyroid hormones influence brain function and neurotransmitter (serotonin) activity, directly impacting mood regulation.
  • Hypothyroidism, characterized by low thyroid hormone levels, is often associated with symptoms of depression, while hyperthyroidism, marked by excessive thyroid hormones, can lead to heightened anxiety. 
  • It is essential to approach these challenges with a multidimensional perspective, embracing both physical and emotional well-being in the journey toward optimal health.
  • By combining medical interventions with lifestyle adjustments, stress management, and emotional support, individuals can effectively cope with depression and anxiety associated with thyroid disorders. 

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]]> Unravelling the Relationship Between Stress and the Thyroid https://www.thyforlife.com/stress-on-thyroid-function/ https://www.thyforlife.com/stress-on-thyroid-function/#respond Fri, 01 Dec 2023 17:37:43 +0000 https://www.thyforlife.com/?p=11284 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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Unravelling the Relationship Between Stress and the Thyroid
©️ Pedro Figueras on Pexels

In our day-to-day lives, we all experience some level of stress. That, in itself, is not a cause for concern as stress is a natural human response necessary for self-preservation. To properly understand how stress poses a challenge to thyroid health and overall well-being, we first have to contextualize it. 

Stress may be acute, episodic, or chronic. Acute stress is the body’s short-term response to immediate or anticipated challenges or threats. It is a normal feeling, and should normally go away in no time once the stressor is eliminated. However, when a person frequently experiences acute stress, it becomes episodic acute stress. This may result in individuals finding themselves in a cycle of frequent stressors and eventually becoming prone to developing a mindset where they perceive everyday events as overwhelming crises. Chronic stress, however, is a prolonged and continuous state of stress that persists over an extended period. Unlike acute stress, which is a short-term and immediate response to a specific situation, chronic stress can linger for weeks, months, or even years. This type of stress can result from ongoing, persistent stressors that may be related to various aspects of life, such as finances, employment, or marriage.

More often than not, when the negative impact of stress is addressed, it has to do with chronic stress. Over the years, much research has been carried out on the apparent link between stress and thyroid disorders. Stress has increasingly been recognized as a factor that impacts thyroid health, although there still are uncertainties regarding the precise ways by which stress may influence the onset of some thyroid disorders.

In the rest of this article, we will focus on:

  • What the “stress response” is 
  • The bidirectional relationship between stress and the thyroid
  • General tips on how to manage stress

What is the stress response?

The stress response is quite an interesting physiological survival mechanism that gets activated during moments of perceived threat or danger with the purpose of keeping us safe. When faced with stressors, whether physical or emotional, the body releases hormones such as cortisol and adrenaline, preparing it for a “fight-or-flight” response. The release of these stress hormones is mediated by the hypothalamic-pituitary-adrenal (HPA) axis.

Stressful situations may include financial challenges, having a huge workload with a fast-approaching deadline, grieving the loss of a loved one, moving from one city or country to another, or being late to work and stuck in a traffic jam. Such situations will likely elicit a stress response because the body perceives these stressors as “threats”.  

Cortisol, released from the adrenal glands that sit atop the kidneys, increases blood sugar levels as well as the use of sugar (glucose) by the brain. This hormone also slows down certain bodily functions such as digestion and growth processes that the body deems irrelevant in a fight-or-flight response.

Adrenaline, also known as epinephrine, is also quickly released from the adrenal glands in response to stress. When this happens, your palms may get sweaty, and your heart starts racing, as more blood gets to the brain and muscles, thereby increasing blood pressure. Essentially, you become more alert and gain more energy to deal with the stressor (or perceived threat) in the moment.

While the stress response is essential for survival, chronic (long-term) stress can lead to prolonged elevation of these stress hormones, impacting various bodily functions and organs, including the thyroid.

What is the connection between the thyroid and stress?

There is an apparent bidirectional relationship between stress and thyroid health in that stress and thyroid disease can feed into each other. For instance, stress is known to exacerbate hypothyroidism while stress (or stress-like symptoms) can also present as clinical manifestations of hypothyroidism. This can create a vicious cycle, where stress worsens thyroid problems, and thyroid problems make us more sensitive to stress. Research has shown that people with thyroid disorders are often more sensitive to stress and may have difficulty coping with stressful situations. 

In this section, we shall briefly explore this bidirectional relationship by addressing the impact of stress on the thyroid and the impact of the thyroid on stress.

Impact of Stress on the Thyroid

  1. Disruption of the hypothalamic-pituitary-thyroid (HPT) axis

Stress can interfere with the hypothalamic-pituitary-thyroid (HPT) axis, a complex feedback system that regulates thyroid hormone production. High cortisol levels, due to chronic stress, can exert an inhibitory effect on the HPT axis, resulting in a decreased production of thyrotropin-releasing hormone (TRH) from the hypothalamus and thyroid-stimulating hormone (TSH) from the pituitary gland, which in turn negatively affects thyroid hormone production from the thyroid gland. Acute stress, however, can cause a short-lasting activation of the HPT axis by cortisol, resulting in an increased level of TSH released into the bloodstream.

  1. Impaired Conversion of T4 to T3

The thyroid gland produces hormones, primarily thyroxine (T4) and triiodothyronine (T3), which regulate metabolism. These hormones, collectively referred to as the thyroid hormones, help regulate the rate at which the body converts food into energy, affecting essential functions like heart rate, digestion, and body temperature. Although levels of T4 released into the bloodstream are greater than T3 levels, T4 is the inactive form of the thyroid hormone, and hence has to be converted by the body to the metabolically active form T3. Elevated cortisol levels, however, can disrupt the conversion of the inactive thyroid hormone T4 into the active form T3, leading to symptoms of hypothyroidism despite normal T4 levels.

  1. Autoimmune Response

While stress alone cannot cause an autoimmune thyroid disorder, it can worsen it. Stress has been linked to the exacerbation of autoimmune thyroid conditions, such as Hashimoto’s thyroiditis and Graves’ disease. In these conditions, the immune system mistakenly attacks the thyroid, affecting its ability to function properly.

Impact of the Thyroid on Stress

  1. Hypothyroidism and Stress-Like Symptoms

Insufficient thyroid hormone levels in hypothyroidism can lead to fatigue, weight gain, and depressive symptoms, often resembling the impact of chronic stress. Individuals with hypothyroidism may find it challenging to cope with stress due to these overlapping symptoms.

  1. Hyperthyroidism and Increased Stress

Conversely, hyperthyroidism can result in increased anxiety, nervousness, and irritability. The heightened metabolic state associated with an overactive thyroid can mimic the physiological responses to stress, intensifying the overall stress experience.

How can you manage stress?

Considering the relationship between stress and thyroid function, adopting stress management strategies is crucial for maintaining thyroid health. However, before you can effectively manage stress, you need to identify your stressors in a bid to reduce or eliminate them. Here are some effective approaches:

  1. Regular Exercise

Exercise is a great way to reduce stress and promote overall well-being. Try aiming for at least 30 minutes of moderate-intensity aerobic exercise most days of the week. You can also aim for a mix of the aerobic exercises with strength training and relaxation techniques (such as yoga, mindfulness meditation, and deep breathing).

  1. Adequate Sleep

Prioritize quality sleep, as insufficient or disrupted sleep patterns can contribute to stress and negatively impact thyroid function. When you’re well-rested, you’re better able to cope with stressful situations. Aim for 7-9 hours of sleep each night.

  1. Balanced Nutrition

Ensure a well-balanced diet with sufficient nutrients, particularly iodine and selenium, essential for thyroid function. You may also consult a healthcare professional for personalized dietary advice.

  1. Professional Support

If you are struggling to manage stress on your own, you may want to consider seeking professional help from a therapist or counselor. They can provide tailored strategies to manage stress and support thyroid health.

  1. Social Support

Maintain a strong support network, as social connections can help mitigate the impact of stress. Talking to friends or loved ones about challenges can offer perspective, empathy, and a sense of connection, reducing the impact of stressors. Additionally, the feeling of being understood and supported can enhance your resilience, making it easier to cope with stress.

Key Takeaways:

  • Stress, the body’s natural response to challenging situations, is a common aspect of everyday life and has been increasingly recognized as a factor that can impact thyroid health. 
  • When you experience stress, your body releases a hormone called cortisol. Elevated cortisol levels can interfere with the production of thyroid hormones, which are essential for regulating your metabolism, energy levels, and mood.
  • The relationship between thyroid health and stress is complex and bidirectional.
  • Conditions such as hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid) can manifest with symptoms that mimic stress, including fatigue, anxiety, and mood swings.
  • Recognizing the impact of stress on the thyroid allows individuals to take proactive steps toward stress management. 
  • Prioritizing a balanced lifestyle with adequate sleep, regular exercise, a nutritious diet, and strong social support can contribute to overall well-being and support thyroid function.
  • Always consult with a healthcare professional for personalized advice and treatment options tailored to your specific situation.

The post Unravelling the Relationship Between Stress and the Thyroid appeared first on ThyForLife.

]]> https://www.thyforlife.com/stress-on-thyroid-function/feed/ 0 Thyroid Health and Mental Health: What is journaling and why is it so important? https://www.thyforlife.com/what-is-journaling/ https://www.thyforlife.com/what-is-journaling/#respond Fri, 24 Nov 2023 13:53:25 +0000 https://www.thyforlife.com/?p=11273 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.

The post Thyroid Health and Mental Health: What is journaling and why is it so important? appeared first on ThyForLife.

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what is journaling
©️ Judit Peter on Pexels

Thyroid disorders, including conditions such as hypothyroidism, hyperthyroidism, and thyroid cancer, can take a toll on an individual’s mental health, resulting in symptoms such as anxiety, depression, brain fog, and mood swings. As thyroid hormones influence neurotransmitters and overall brain function, the importance of the association between thyroid health and mental health cannot be overemphasized. 

For people living with thyroid disorders, journaling can be a powerful and useful tool for managing and improving mental well-being. Journaling, the act of writing down one’s thoughts and feelings, offers a structured and effective way for thyroid patients to monitor their symptoms, emotions, and daily experiences. It can serve as a personal log, allowing individuals to track how they feel physically and mentally, spot patterns, and identify triggers or stressors affecting their health. By jotting down thoughts and emotions, individuals can gain insights into their mental state and recognize any fluctuations tied to their thyroid condition.

In a previous article, we highlighted a couple of ways to effectively manage your mental health and thyroid health. One of such approaches was journaling. In this article, however, we will look specifically at:

  • 5 tips for effective journaling 
  • 4 reasons why you should adopt journaling as a personal tool to support your mental health while you manage your thyroid condition

What are some tips for effective journaling?

Journaling is a very personal activity, so everyone goes about it slightly differently. This is very important to understand because you should always make it a point to journal in a way you’re comfortable with. However, if you’re not very familiar with journaling, there are many ways to enrich the experience and make it more effective. To make the most of journaling for your mental health as a thyroid patient, consider the following tips:

  1. Be consistent:

As clichéd as this may sound, consistency is key. You should be able to set aside a regular time each day to journal. Aim to journal regularly, whether it’s daily (preferably), weekly, or as often as needed. Creating this kind of routine is at the core of utilizing journaling as a self-help tool to support your mental and emotional well-being. By staying consistent, it’s easier and more effective to monitor changes.

  1. Be honest and reflective:

Be honest and open with yourself in your journal. It’s a personal space for your thoughts and feelings. While we are interested in helping you improve on your journaling experience, we also have to mention that there really aren’t hard and fast rules when it comes to journaling. It could even be argued that there is really no particular right or wrong way to journal. At the end of the day, it is more about expressing yourself honestly and reflecting on your experiences. Reviewing past entries as a means of reflection also helps identify trends, triggers, and patterns, aiding in better self-management.

  1. Be detail-oriented:

Record not only physical symptoms but also emotions, stressors, and any triggers affecting mental health. Use the journal as a safe space to express feelings, fears, and concerns related to your thyroid condition. You will find that recording both physical symptoms and emotional changes can help you establish connections between thyroid health fluctuations and mental health.

  1. Focus on gratitude:

Alongside documenting challenges, make an effort to note things you are grateful for. This can help uplift your overall mental outlook.

  1. Choose the right format best suited to your preferences:

Whether it’s a traditional diary, a digital platform, or an app, selecting a format that feels comfortable and accessible is very important.

What are some benefits of journaling?

In case you are not yet sold on the importance of journaling and are thinking to yourself, “Why is journaling even such a big deal?” or “I think I’m doing just fine without it”, here are some benefits of journaling that may get you to reconsider.

  1. Journaling makes it easier to track symptoms and identify triggers and patterns:

Journaling offers you a structured way to personally document your physical symptoms and changes in your emotions. This may seem mundane at first, but over time, its usefulness becomes more obvious as it becomes easier to recognize patterns and triggers when you consistently note down fluctuations in energy levels, mood, cognitive function, and other symptoms.

  1. Journaling serves as a useful tool for emotional release and self-reflection: 

Writing in a journal allows for the expression of thoughts, emotions, and concerns. It provides a safe space to explore feelings related to the challenges of managing a thyroid condition. You may experience frustration, confusion, and stress due to your condition. Fortunately, journaling provides an outlet to vent, reflect, and come to terms with these emotions. This goes a long way in alleviating the emotional stress that comes with living with a thyroid disorder. 

  1. Journaling facilitates goal setting and progress monitoring:

Setting achievable goals and tracking progress through journaling can instill a sense of control, motivation and accomplishment. When you regularly note improvements or setbacks, it helps you gain insights into the effectiveness of treatment and your lifestyle changes. 

  1. Journaling enhances communication with healthcare providers:

Maintaining a journal can prove to be an invaluable resource during appointments with your healthcare provider. Sharing journal entries with a healthcare professional can facilitate productive discussions during these appointments. Thanks to journaling, you can provide detailed information that might otherwise be forgotten or overlooked. Always remember that detailed records can assist doctors in understanding your struggles as a patient, leading to better-tailored treatment plans.

Key Takeaways:

  • Journaling offers a structured and effective way for thyroid patients to monitor their symptoms, emotions, and daily experiences. 
  • Your journal is your personal space, and so you should freely express yourself in a way that you are comfortable with.
  • As a personal log, your journal allows you to better track your physical (thyroid) health and mental health while spotting patterns, triggers, or stressors influencing your overall well-being.
  • By fostering self-awareness, emotional expression, and proactive engagement in your well-being, you can better navigate the complexities of living with a thyroid condition, ultimately improving your quality of life.
  • Kindly note that while journaling is a supportive practice, it should complement professional medical advice and treatment. 
  • Remember that every individual’s overall experience with thyroid conditions is unique, so tailoring the journaling practice to your own needs and preferences is key to reaping the mental health benefits it offers.

The post Thyroid Health and Mental Health: What is journaling and why is it so important? appeared first on ThyForLife.

]]> https://www.thyforlife.com/what-is-journaling/feed/ 0 Tips for A Mindful Morning Routine https://www.thyforlife.com/tips-for-a-mindful-morning-routine/ https://www.thyforlife.com/tips-for-a-mindful-morning-routine/#respond Fri, 14 Apr 2023 11:20:14 +0000 https://www.thyforlife.com/?p=10610 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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Tips for a mindful morning routine
©️ Cottonbro STUDIO on Pexels
Dr. Minako Abe
Medically reviewed by

Dr. Minako Abe, M.D., Board-certified emergency medicine physician researching the relationship between lifestyle and disease onset in relation to the immune system and cancer, Japan

Meditation is a great way to promote your mental well-being. Here are some mindful morning meditation tips to boost your mental and thyroid health.

Your thyroid condition and mental health are closely related and are closely interconnected. Taking care of your overall health means balancing your physical health with your mental well-being.

One excellent way to promote positive mental health is to practice mindful meditation. By incorporating it into your morning routine, you can start each day on the right foot. 

This article will discuss the following topics:

What is Mindful Meditation?

Mindful meditation is the process of intentionally  centering your attention in the present moment and practicing awareness of  your emotional and mental state. This is a helpful  practice for identifying stress or negative thoughts you may be experiencing as well as calming yourself down. 

Having  a thyroid condition can be very stressful with mood disruptions from hormone imbalances, and tracking symptoms and ensuring a healthy lifestyle can be time-consuming and may potentially distract from mental and social wellness. 

By partaking in meditative practices, stress reduction is possible through the identification of how you may better support yourself and fill your cup. Meditation promotes mind and body awareness, and enables you to recognize the parts of your being that you may not ordinarily consider.

General elements of meditation include:

  • Focus
  • Deep or rhythmic breathing
  • A calm and quiet environment
  • Physical stillness
  • Being in the present moment

How Does Meditation Affect Your Health?

By allowing you to identify negative thoughts and emotions that may be weighing you down, meditation can help to reduce your stress. Taking a moment to focus on your breathing can help slow down your heart rate as well as provide a sense of calm and peace.

By reducing stress and regulating your breathing, meditation can help improve sleep quality and restfulness.

  • Reduced inflammation

A number of studies suggest that meditation contributes to lowered inflammation along with its promotion of sleep, stress reduction, breathing regulation and heart rate modulation.

Tips For Mindful Morning Meditation

Schedule some time

  • Set an alarm or reminder: To make the most of your morning routine, set an alarm as a reminder to meditate for around 20 minutes after you wake up.
  • Use a timer: By setting a timer, you can allow yourself to immerse yourself in your meditative state and focus solely on your breathing and relaxation.
  • Track your meditation: A simple way to keep yourself accountable is to note whether or not you have taken a meditative moment daily. This can be done in a journal, using a spreadsheet, an agenda or on a mobile health app. 

Find a calm space

Designating a clean and organized space can help you provide an environment conducive to meditation.

  • Turn off your phone notifications: Make sure to remove any potential distractions in your surroundings. Turning off your phone notifications, turning off the television and closing windows if you live in a noisy area for the duration of the meditation. 
  • Use essential oils: While this is by no means a requirement, using a diffuser with calming essential oils like lemongrass and peppermint can be relaxing and conducive to focus.

Identify the type of meditation that works for you

There is no prescriptive form of meditation that works for everyone. Take some time to figure out what works best for you. Here are a few examples: 

  • Mantra meditation: Pick a word, phrase or idea that you repeat to yourself for a period of meditation or throughout the day. This is a great way to practice positive affirmation and self-care through encouraging words.
  • Imagery meditation: Imagine yourself in a place or experiencing a sensation that you find calming, like sitting in a meadow or walking on the beach. If it helps, recreate parts of the atmosphere in your home. Examples include a bowl of sand for tactile stimulation, a heater to simulate a warm environment, or natural noises like rain to recreate the sensation of the outdoors.
  • Physical meditation: If you enjoy being physically active, you can turn exercise into a meditative moment by focusing on your body and movement. This can be doing exercises at home, going to the gym, doing yoga or even going for a walk. 
  • Mindful meditation: Typically, mindful meditation involves focusing on one’s surroundings at any point in time, and living in the present moment.
  • Body scan meditation: This form of meditation entails sitting or lying down still and slowly analyzing the sensations in your body from head to toe. 

Key Takeaways

  • Your thyroid condition and mental health are closely related and closely interconnected. Taking care of your overall health means balancing your physical symptoms with your mental well-being.
  • Mindful meditation is the process of intentionally deliberately centering your attention on the present moment and practicing awareness of analyzing your emotional and mental state.
  • By partaking in meditative practices, it is possible to identify how to better support yourself
  • Meditation can improve your mental health and thyroid health by reducing stress, improving your sleep and reducing inflammation.
  • Some tips for mindful morning meditation include scheduling a set time, establishing a calm space and choosing a type of meditation practice that works best for you.

You can find more information on thyroid health, healthy recipes as well as lifestyle advice on the ThyForLife website, and track how lifestyle changes affect your thyroid-related symptoms using the ThyForLife app.

The post Tips for A Mindful Morning Routine appeared first on ThyForLife.

]]> https://www.thyforlife.com/tips-for-a-mindful-morning-routine/feed/ 0 How to Overcome Thyroid Brain Fog https://www.thyforlife.com/how-to-overcome-thyroid-brain-fog/ https://www.thyforlife.com/how-to-overcome-thyroid-brain-fog/#respond Wed, 30 Nov 2022 04:37:52 +0000 https://www.thyforlife.com/?p=10245 Medically reviewed by Dr. Katie Rothwell, ND, a licensed Naturopathic Doctor with clinical focus in thyroid conditions and Hashimoto’s disease through The College of Naturopaths of Ontario, Canada. Do you ever just forget where you left your things or what you were about to say? Do you struggle to concentrate on what your actions or […]

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Thyroid Brain Fog
Dr. Katie Rothwell
Medically reviewed by

Dr. Katie Rothwell, ND, a licensed Naturopathic Doctor with clinical focus in thyroid conditions and Hashimoto's disease through The College of Naturopaths of Ontario, Canada.

Do you ever just forget where you left your things or what you were about to say? Do you struggle to concentrate on what your actions or what someone is saying to you? Although most of us experience this once in a while, if you are experiencing symptoms of forgetfulness or are struggling to concentrate more often than not, you could be experiencing what is commonly known as brain fog. 

In this article, we will look at how thyroid dysfunction can result in brain fog, how thyroid brain fog usually manifests, and some practical ways to overcome thyroid brain fog.

What exactly is thyroid brain fog? And how does thyroid health affect cognitive function?

The thyroid gland produces thyroid hormones, mainly thyroxine (T4) and triiodothyronine (T3). These hormones are then released into the bloodstream and distributed throughout the body by the circulatory system. Thyroid hormones help regulate metabolism and energy production throughout the body, including the brain. The thyroid’s influence on brain function also includes the development of brain cells and the production of brain chemicals known as neurotransmitters.

Thyroid brain fog refers to a cognitive symptom of thyroid disorders such as hypothyroidism, characterized by difficulties with concentration, memory, mental clarity, and overall cognitive function. 

Usually, when thyroid function is compromised, either due to hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), it can negatively impact cognitive function. However, in hypothyroidism specifically, where the thyroid hormone production is low, there is a slowdown in metabolic processes, including those in the brain. This can lead to reduced cognitive processing speed, difficulties with memory retrieval and concentration, and an overall feeling of mental fog or sluggishness.

On the other, hyperthyroidism, characterized by excessive thyroid hormone production, can also affect cognitive function, although in different ways. In this condition, the body’s metabolism is accelerated, which can result in symptoms such as anxiety, irritability, and difficulty focusing. Ultimately, thyroid brain fog is mainly associated with hypothyroidism, although it can occur in hyperthyroidism as well.

A recent study published in the Endocrine Practice journal in 2022 examined how patients with hypothyroidism experience brain fog, even after taking medication. The research found brain fog to be very common, affecting nearly 80% of participants frequently. Fatigue and forgetfulness were the top complaints. Interestingly, almost half the participants said they experienced brain fog even before their hypothyroidism diagnosis. The study also revealed that getting more rest was the most common strategy patients used to manage their symptoms. However, the research identified a crucial aspect beyond standard thyroid symptoms – many patients expressed concerns about their diagnosis, medication, and the relationship with their doctor. Overall, this study highlights brain fog as a significant issue for people with hypothyroidism, and suggests that addressing broader patient concerns, not just thyroid function, might be important for better management. 

What does thyroid brain fog feel like?

Here are some common experiences associated with thyroid brain fog:

  • Difficulty concentrating

  • Memory problems

  • Mental fatigue

  • Slowed thinking

  • Impaired decision-making

  • Forgetfulness

  • Confusion

  • Difficulty getting motivated

  • Reduced reaction time

What are some strategies for overcoming thyroid brain fog?

Managing thyroid brain fog involves addressing the underlying thyroid disorder while implementing strategies to support cognitive function. Here are some approaches to help you overcome thyroid brain fog:

1. Thyroid Treatment

Proper management of thyroid disorders is essential for reducing brain fog. This may involve medication (such as levothyroxine for hypothyroidism) to restore thyroid hormone levels to normal ranges. Regular monitoring and adjustments guided by healthcare providers are also crucial for optimal treatment outcomes.

2. Balanced and Anti-inflammatory Diet

Nutrient deficiencies, such as low levels of vitamin B12 can exacerbate cognitive symptoms. Consuming a balanced diet rich in vitamins, minerals, and antioxidants supports brain health and may alleviate brain fog. Foods high in omega-3 fatty acids, such as fatty fish and flaxseeds, are particularly beneficial for cognitive function.

You should also prioritize an anti-inflammatory diet that supports our gut health. The gut contains a complex network of nerves called the enteric nervous system, which is sometimes referred to as the body’s “second brain.” There truly is a gut-brain connection in your body. Inflammation which begins in your guts can affect the rest of the body’s immune system, brain function, and thyroid health. This is why it’s important to incorporate whole grains, dark leafy greens, non-dairy alternatives, fresh herbs and spices such as turmeric and ginger into your diet.

3. Regular Exercise

Physical activity has been shown to improve cognitive function and reduce brain fog. Engaging in regular exercise, such as aerobic activities, strength training, or yoga, can enhance blood flow to the brain, alleviate cognitive symptoms associated with thyroid disorders, and promote neuroplasticity (the brain’s ability to adapt structurally and functionally). It’s important to find an activity you can stick to regularly. You can start with consistent walking for 20-30 minutes every day.

4. Sleep

If you have a thyroid disorder such as hypothyroidism or hyperthyroidism, you may already experience poor sleep. Addressing sleep disturbances, such as insomnia or sleep apnea, is crucial for managing thyroid brain fog. It is therefore important to prioritize your sleep and work on developing a regular sleep schedule where you can get 7-8 hours of sleep daily to promote cognitive function and overall well-being. 

Try drinking herbal tea in the evening one hour before bed, staying off all devices, and practicing mindfulness/breathing techniques. You’d be surprised at how effective breathing exercises can be!

5. Cognitive Training

Engaging in activities that challenge cognitive function, such as puzzles, games, or learning new skills, can help sharpen mental faculties and fight brain fog. These exercises work like a workout for your brain. They challenge your memory, focus, and problem-solving skills. By stimulating neural pathways, these exercises can strengthen the connections in your brain. This can make your brain more resilient and adaptable, potentially improving your ability to concentrate and think clearly.

Key Takeaways

  • Thyroid brain fog is a common yet distressing symptom associated with thyroid disorders, particularly hypothyroidism. 
  • Thyroid brain fog often manifests in the form of forgetfulness, poor concentration, and mental fatigue.
  • Brain fog can have other causes besides thyroid issues. It’s therefore important to get a proper diagnosis from a healthcare professional to rule out other potential causes.
  • Understanding the underlying trigger of brain fog and implementing strategies for management is essential for improving cognitive function and quality of life. 
  • By prioritizing your thyroid treatment, adopting a healthy lifestyle (including a healthy diet, regular exercise, and quality sleep), and nurturing cognitive resilience, you can overcome thyroid brain fog and regain mental clarity. 

Managing your thyroid health on top of your general health can sometimes be overwhelming but ThyForLife is here to help. If you’re looking for answers or curious about what other people with thyroid conditions are using, head over to the News & Community section on the ThyForLife app.

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. 

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