Winterize Your Thyroid

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Winterize Your Thyroid

10 Tips For Surviving the Winter Cold

By Shomon, About.com Updated: November 29, 2007

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 TSH checked.

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

hypothyroid, and may cause your TSH to rise. 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 TSH.

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 TSH 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.) Some practitioners have stated that you can have hypothyroidism

symptoms at levels of 2.0 and above.

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!

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 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.

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 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..

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 " that are

well worth reading.

Share your wonderful stories/experiences on how you overcame your illness...

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