Winterize Your Thyroid - 10 Tips For Surviving the Winter Cold

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Winterize Your Thyroid

10 Tips For Surviving the Winter Cold

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It's that time of year when much of the country is up to its neck in

freezing cold weather, and pockets of snow, ice, and cold have taken hold all

around the nation. Surviving the cold weather season means it's time to pay

attention to some tips that can help you **winterize** your thyroid, and

enjoy better health during these colder months.

1. Get your thyroid levels checked.

Cold weather can increase your body's need for thyroid hormone, make you

more hypothyroid, and may cause your TSH to rise, and Free T4 and Free T3

levels to drop. If you notice hypothyroid symptoms worsening as the weather

gets colder, it's worth having your blood levels evaluated. You may need a

slight increase in your thyroid hormone replacement dosage. Some doctors

even make it a standard practice to raise their patients' dosages slightly

during colder months, in order to meet the body's requirements.

2. Tune up your thyroid

If you're still having significant hypothyroid symptoms, it's a good time

to check in with your physician to discuss whether you are at the optimum

TSH level for you. Some patients feel best when TSH levels are at low-normal

range, so it's worth discussing with your doctor. Keep in mind that since

late 2003, the recommended " normal range " for the TSH test is .3 to 3.0,

but most labs and doctors are still using the .5 to 5.0 reference range (

_Read about these recommended lab values now_

(http://thyroid.about.com/cs/testsforthyroid/a/labs2003.htm) .) Some

practitioners even feel strongly that

TSH levels above 1.5 to 2.0 require further assessment, more in-depth blood

testing, and evaluation of symptoms.

3. Make sure you're on the optimal thyroid drug for you.

Some patients feel better on the natural Armour thyroid, others need the

addition of a T3 drug like Cytomel, and some do best when switching from one

brand of synthetic levothyroxine, i.e., Synthroid or Levoxyl, to another,

i.e., Unithroid. Make sure you're on the right drug that safely relieves

the majority of your hypothyroidism symptoms.

4. Start exercising.

Cold weather blues may make you less likely to work out, but there's no

better time to begin a regular program of exercise. Whether you join a gym,

start a walking program, take a yoga class, or do Pilates tapes, even a

gentle exercise program can help banish the blues and relieve stress -- not to

mention help avoid winter weight gain. Not sure how to exercise in the

winter? Read these _Winter Exercise Tips_

(http://www.thyroid-info.com/articles/winterexercise.htm) !

5. Get some sunlight every day.

There's evidence that exposure to sunlight affects hormones that have an

impact on both brain chemistry and the endocrine system. Even if you don't

suffer from a full-out case of " seasonal affective disorder, " 20 to 30

minutes a day of outdoor light exposure can help ward off fatigue and

depression. My doctor's own tip...if you don't want to be outside for prolonged

periods when it's cold, go run errands in your car, but keep the window open, so

you are exposed to the natural sunlight. (Keep in mind, wearing sunglasses

will reduce the benefit of the sunlight.) If you have a more pronounced

seasonal affective disorder, and find yourself gaining weight and feeling

significantly depressed during the colder months, consider light therapy. I

have a _Sunbox DL desktop desk lamp_

(https://www.sunbox.com/Products/10000LuxBright.asp) that I LOVE, it helps a

great deal these colder, greyer

days.

6. Eat less sugar.

While a cold day may say hot chocolate and cookies, that may be the worst

thing you can do. Many people with thyroid conditions find that they are

susceptible to processed sugar, in a number of different ways. They may have

some underlying yeast overgrowth candidiasis, or they may have some level

of insulin resistance, or they may have some autoimmune susceptibility or

food allergies to processed sugars. But with the double whammy of winter

weight gain and depression both being factors that can be affected by too much

sugar in the diet, it makes sense to bypass sugary treats as much as

possible, in favor of healthier alternatives. There are some dietary

suggestions,

including low-sugar recipes, in my book _The Thyroid Diet_

(http://www.goodmetabolism.com) .

7. Get enough sleep.

The average American doesn't get enough sleep. Add a thyroid condition to

the mix, and it's clear that many thyroid patients are walking around in a

state of chronic sleep deprivation. Autoimmune conditions, hormonal

imbalances and difficulty losing weight are all aggravated by insufficient

sleep,

so it's critical that you make sure you get your zzzz's. How much do you

need? The typical adult without a thyroid problem need seven to eight hours

-- thyroid patients probably need even more. And in the winter, our bodies

seem to need even a bit more. So forego a bit of late night television in

favor of a few extra winks, and your body will thank you for it.

8. Reduce your stress.

With work, families, activities and other stressors everywhere, there's no

better time for your health to incorporate a form of stress reduction into

your daily activities. Keep in mind that different types of stress

reduction work best for different people. Some respond well to needlework, or

crafts, such as beading or quilting. (For me, for example, crocheting is an

excellent stress-buster.) Other people find mind-body exercise such as yoga or

tai chi highly effective. Prayer or meditation can be the right stress

reduction technique for some. Even remembering to taking frequent stretch

breaks while working at your computer can go a long way toward reducing stress.

Visit our _wonderful About.com site on stress management_

(http://stress.about.com) for additional ideas.

9. Avoid the flu.

Flu seems to be going around full steam these days, and if you haven't

succumbed, you can still avoid it! Find out how at the _About.com Cold and Flu

site._ (http://coldflu.about.com/) .

10. Go with the flow...

Sometimes, you just need to recognize that cold, winter days are nature's

way of telling us to slow down. In this column by C. Geraghty, you'll find

profound insights on the emotional and mind-body aspects of _ " The Winter

Blues " _ (thyroid.about.com/od/relatedconditions1/a/winterblues.htm) that

are well worth reading.

Key Resources

* _The Winter Blues: Advice from C. Geraghty_

(http://thyroid.about.com/od/relatedconditions1/a/winterblues.htm)

* _How to NOT Get Sick at Work This Winter_

(http://thyroid.about.com/od/winter/a/notsick.htm)

* _Winter Exercise Tips_ (http://thyroid.about.com/b/a/141176.htm)