1. Take your medication
Most people respond well to their thyroid hormone therapy with T4 alone. Even so, some people still experience symptoms of hypothyroidism , fatigue in the first place. In these cases your doctor may prescribe a mixture of T3 and T4. A more effective treatment according to Dr. Claeys, author of Ending Hypothyroidism , even if it is not in common use.
2. Eating balanced
Having a diet rich in vegetables, fruits, whole grains, and high-quality protein foods (lean meat, fish, eggs, or a grain-legume blend for vegetarians) and low in sugars and high glycemic index foods helps to restore form. In the evening, it is better to avoid eating too rich and just before going to bed.
3. Stop coffee, alcohol and cigarettes
If caffeine helps to wake up or stimulate in the short term, it is counterproductive against long-term fatigue. Both alcohol and caffeine interfere with restful sleep. If you drink a little alcohol in the evening, do not drink more than one drink as soon as possible. Another stimulant harmful to long-term fatigue is nicotine . People who have quit smoking all report an energy level and better sleep, once the symptoms of withdrawal have passed.
4. Move more
You may think that you do not have enough energy to exercise, but increasing your physical activity in a very gradual way will help you reduce your fatigue, increase your energy levels and reduce your energy levels. to sleep better at night. To have a physical activity corresponding to the official recommendations, that is 30 minutes daily of a physical exercise (walking, swimming, running …) sufficiently supported to be at least slightly out of breath or to begin to sweat, is enough. It is better not to program this physical activity too late in the day, however, to avoid penalizing sleep.
5. Improve your sleep
Sleeping enough – 7 to 9 hours a night for most people – helps combat daytime fatigue related to hypothyroidism. A cool, dark and noiseless room is needed. Having regular bedtime and sunrise hours is important too, including on weekends and during holidays. If, despite these measures, you feel that you are not restful, talk to your doctor to determine if you do not have a condition such as sleep apnea. A lack of melatonin can also affect sleep. To find out if this is the case for you, take the test .