six years ago, I learned I had hashimoto’s, (an autoimmune disease affecting my thyroid), after years of frustration and not getting any answers. I had just opened my third food business, was chronically stressed, overweight for the first time in my life and on the road to pre-diabetes. one of my longtime personal chef clients recommended I enlist the help of a local naturopath and she inevitably changed my life.
the bloodwork to test for hashimoto’s involved the Thyroglobulin Antibody. my naturopath had it tested, (after no other doctor did). I was a 9. The normal (optimal) range is 0-0.9. I was devastated.
Two years ago, at 3 months postpartum, I had my yearly bloodwork done after 4 years of enlisting food as medicine, stress management and filling in gaps with high quality homeopathic supplements- my thyroglobulin antibody was now in the normal range. I’ve reversed my autoimmune disease. My naturopath helped me discover the *root* cause for my health issue instead of finding band-aids.
join me on the journey below that aided in my transformation through diet and lifestyle. This is not a short-term journey but I’ve comprised a list of 9 elements below that I believe aided the most in the transformation of my health. most of all, my advice is to be gentle with yourself on whatever health journey you are on. for me, small steps turned into maximum results.
1. what I eat
the past 6-8 months I’ve also been prioritizing protein with each meal and strive for at least 120 grams a day. this helps me stay satiated and keeps my blood sugar regulated. finally, I cook most of our meals each week. cooking my family’s meals means I can control the unknown and use oils and ingredients that are the most nourishing for our bodies.
2. swapping out alcohol
this is the most recent change I’ve made (although I’m regretful that I didn’t start this sooner). I’m staying gentle with myself and happy that I’m now on the course. Avoiding alcohol is vital in helping to protect our gut and aids immensely in preventing future disease including cancer, (specifically in women), heart disease, dementia as well as weakening the immune system. instead of an evening glass of wine, I now swap for a cannabis tonic, an ice cold clean ingredient soda, or sparkling water.
3. asking questions at restaurants/grocery stores
cooking 90% of our meals at home has been vital in accelerating my wellness. most restaurants cook with damaging seed oils, processed foods as well as sugar in their cooking. when dining out, asking questions helps me stay the most informed.
I double check that certain items are gluten-free. I also clarify if salmon is wild-caught or shrimp is from the gulf. furthermore, salad dressing can always have mystery oils or sugars lurking so I check on that, as well. Many times, I skip salads in general as they very seldom contain clean ingredients.
in grocery stores, if I’m choosing an item with an ingredient label, I’m always reading the ingredients, not the nutrition facts. if there is an ingredient that doesn’t seem to be real food, it probably isn’t. I also completely avoid refined sugar when purchasing groceries.
4. prioritizing sleep
sleep is crucial with an autoimmune disease and studies have also found that women in fact need more sleep than men. 8-10 hours is a current recommendation for women and I strive for between 8-9 hours each night. in the evenings, I also supplement with magnesium glycinate as well as C-Curcumin (turmeric), to also aid in deeper, more restful sleep.
5. daily sun and movement
every morning, I strive to stand outside in the morning sun for at least 10 minutes. the direct sunlight helps reset your circadian rhythm to help with restful sleep. I also strive to move every day, even if it’s a simple 30 minute walk. I’ve recently incorporated early morning strength training in our garage to help build muscle tone. I always feel a great difference when I move.
6. removing toxins
one of the first lessons I’ve learned through my autoimmune journey is to remove toxins from my everyday products. toxins can lurk in everyday household items including cosmetics, cleaning products, candles, hand soaps, baby products including lotions, wipes and diapers. our skin is our largest organ and the skin absorbs toxins immediately. below are some of our favorite products. I will also work on a follow-up post of some of our favorite swaps.
7. yearly bloodwork/supplements
getting yearly extensive bloodwork is instrumental in disease prevention, in my opinion. using a functional medicine provider ensures your bloodwork is getting compared to an optional health level instead of compared to the average American. I also fill in the gaps with high-quality supplements, when needed. currently, I’m on a multivitamin and a few supplements to support my adrenal glands, my mood and my brain after years of severe grief, trauma and chronic stress.
8. blood sugar regulation
another wellness practice I strive to incorporate every time I eat is blood sugar regulation. this sounds complicated but can be very simple. when eating a carb, (an apple for example), you always want to incorporate protein and a healthy fat in the process to avoid a glucose spike. Another simple example to regulate blood sugar is paying attention to the order in which you eat items. opt to enjoy fiber-rich vegetables first, then your protein, and finally, your carbs. This will greatly reduce the glucose spike.
9. leaving toxic situations
this is likely the most controversial as many may not agree and/or be able to do this. leaving toxic situations in the most recent years has been integral in stress management. this is individual to everyone but could include leaving a job you can’t stand, creating boundaries within relationships or focusing on self-help. I personally have been focusing on all three of these things. I will elaborate more on this topic in a future post. if you are in a toxic situation or several, know you are not alone. it is a long road but healing and peace are possible, even if we fall down every several steps.
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So many helpful and tangible tips. Super encouraged by your thoughtful steps that lead to healing.
Thank you so very much, Sarah! I appreciate you taking the time to read and comment.
These are good tips for those of us with Hashimotos. Thank you for sharing!
I’m so very happy that it’s helpful to you, Ashley! I feel like I need to work on a follow up this fall with some of the new practices I’ve been trying. Stay tuned 🙂