Hypothyroidism, also known as underactive thyroid, is a common condition where the thyroid gland does not produce enough thyroid hormone. This can lead to a variety of symptoms, with tiredness being one of the most common. Here are some tips on how to manage fatigue when you have hypothyroidism.
What causes tiredness with hypothyroidism?
Thyroid hormone helps regulate your metabolism – how your body uses and stores energy. When you have too little thyroid hormone circulating in your bloodstream, it can slow down your metabolism. This causes your body’s processes to slow down, leaving you feeling sluggish, tired and weak.
Some specific ways hypothyroidism can contribute to fatigue include:
- Slowed heart rate – With lower thyroid levels, your heart beats more slowly and pumps less blood per minute. This reduces blood flow and oxygen delivery throughout your body.
- Muscle weakness – Thyroid hormone helps regulate protein synthesis in your muscles. Low levels make it harder to build and maintain muscle strength and endurance.
- Impaired nutrient absorption – Hypothyroidism can reduce gut motility, making it harder to digest food properly and absorb key nutrients like iron that combat fatigue.
- Changes in sleep cycles – Imbalances in thyroid hormone can disrupt your circadian rhythm and make it difficult to get restful, restorative sleep.
Get your thyroid levels checked
The first step in combating hypothyroidism-related fatigue is to get your thyroid hormone levels tested. This involves a simple blood test called the TSH test. It measures your levels of thyroid stimulating hormone (TSH), which is produced by your pituitary gland to signal your thyroid to release its hormones.
When your thyroid is underactive, your pituitary gland tries to compensate by releasing more TSH to spur the thyroid into action. Therefore, a high TSH level indicates hypothyroidism. Your doctor will also check levels of T3 and T4, which are the actual thyroid hormones.
Getting proper diagnosis through testing allows your doctor to prescribe the appropriate dose of thyroid hormone replacement medication if needed. Getting your hormone levels regulated is crucial for relieving hypothyroid symptoms like fatigue.
Take thyroid medication consistently
If you are diagnosed with hypothyroidism, your doctor will likely prescribe a synthetic thyroid hormone medication called levothyroxine (Synthroid, Levoxyl, etc). This replaces the thyroid hormone your body is unable to produce on its own.
It is important to take your thyroid medication consistently, as prescribed by your doctor. Take it at the same time each day, on an empty stomach. Avoid missing doses or taking it irregularly. Inconsistent medication can lead to continued hypothyroid symptoms.
It can take several weeks after starting the medication to notice improvement in your energy levels. Work closely with your doctor and have your TSH rechecked periodically to ensure you are on the ideal dosage.
Rule out other causes of fatigue
While hypothyroidism is a major cause of fatigue, other medical conditions can also be at play. It is important to rule out or address other potential factors:
- Anemia – Low iron levels affect your blood’s oxygen-carrying capacity and can exacerbate thyroid-related fatigue. Your doctor may recommend iron supplements.
- Vitamin B12 deficiency – Low levels affect energy production in your cells. Supplements or B12 injections can help.
- Diabetes – Uncontrolled blood sugar levels and insulin resistance makes your cells less efficient at using glucose for fuel.
- Sleep apnea – This impairs your sleep quality, leaving you drained during the day. A sleep study can diagnose this.
- Depression – Emotional disorders like depression and anxiety often go hand-in-hand with hypothyroidism.
Treating any underlying conditions, in addition to your hypothyroidism, can help boost your energy levels.
Make dietary changes
Certain dietary tweaks and eating habits can give your energy levels an extra boost:
- Avoid inflammatory foods – Food sensitivities and gut inflammation make hypothyroid fatigue worse. Limit sugary foods, processed carbs, alcohol and caffeine.
- Eat more nutrients – Ensure you get enough iron, vitamin B12, vitamin D, selenium, zinc and antioxidant-rich fruits and vegetables.
- Reduce calories modestly – Since your metabolism is slower, you may need 10-15% less than your normal calorie intake.
- Eat more frequently – Smaller, frequent meals every 3-4 hours help keep your blood sugar stable.
- Drink lots of water – Dehydration exacerbates fatigue. Sip water steadily throughout the day.
Making thyroid-friendly nutrition choices gives your cells the fuel they need to produce energy despite lower thyroid hormones.
Exercise regularly
Getting regular physical activity can help reduce fatigue by improving muscle function, heart health, circulation and energy metabolism:
- Aim for 30 minutes daily, or 150 minutes per week of moderate activity like brisk walking.
- Include strength training 2-3 times a week to build muscle mass.
- Try yoga for its energizing breathwork, meditation and gentle stretching.
- Sleep better on exercise days, further boosting your energy levels.
Start slow if needed and gradually increase your endurance. Exercising too strenuously can backfire and leave you exhausted. Focus on consistency, not intensity.
Give yourself time to restore energy
Living with hypothyroid fatigue means you’ll need to listen to your body’s signals closely. When your energy reserves are tapped, take time to recharge:
- Take short rest breaks between activities or lower intensity periods.
- Try meditation, deep breathing, or visualize replenishing your energy.
- Take soothing hot baths with epsom salt and essential oils.
- Give yourself permission to say no to optional tasks and social events when needed.
- Go to bed early and sleep in when possible to catch up on rest.
Respect your limitations and don’t overexert yourself. Proper rest and relaxation periods allow your body to restore itself and bounce back.
Consider supplements
Certain over-the-counter supplements may help combat fatigue and support thyroid function when taken with standard thyroid medication. Some to ask your doctor about include:
- Vitamin B Complex – Helps convert nutrients to cellular energy.
- Iron – Combats anemia and improves oxygen delivery.
- Magnesium – Supports nutrient absorption and energy production.
- Selenium and Zinc – Provides cofactors for thyroid hormone synthesis.
- Ashwagandha – Adaptogenic herb that improves thyroid function and energy.
Always check with your doctor before starting supplements, especially if you take other medications.
Consider thyroid hormone alternates
For some people, synthetic thyroid medication like levothyroxine may not fully relieve hypothyroid symptoms. Alternate thyroid hormone options include:
- Natural desiccated thyroid – Contains T3 and T4 derived from pig thyroid glands.
- Liothyronine (T3) – The active form of thyroid hormone thyroxine (T4).
- Thyroid glandular supplements – Contains thyroid tissue from animals.
Discuss the risks and benefits of these alternate thyroid hormones with your doctor. They are not right for everyone with hypothyroidism but may provide relief for some.
Seek thyroid-specific nutritional therapy
Registered dieticians or nutritionists who specialize in thyroid disorders can provide personalized diet plans tailored to your specific needs and symptoms.
This includes dietary changes to minimize inflammation and fatigue, guidance on hydration, meal timing strategies and specialized thyroid-supporting supplement recommendations.
Investing in expert nutritional therapy gives you a toolkit of practical ways to manage fatigue through your daily dietary habits.
Try thyroid-boosting essential oils
Using essential oils is a complementary approach to potentially help reduce thyroid-related fatigue. Oils that may provide energy-boosting benefits include:
- Peppermint oil – Invigorating scent that enhances alertness.
- Eucalyptus oil – Opens airways and improves circulation.
- Lemon oil – Uplifts mood and fights fatigue.
- Rosemary oil – Stimulates the senses and improves focus.
Inhale the oils directly, diffuse them in the air, or dilute and apply topically. Use 100% pure, therapeutic grade essential oils.
Consider thyroid hormone cream
Transdermal thyroid creams containing either T3 or natural thyroid hormone T3/T4 combinations are emerging alternative therapies.
Absorbed through your skin, the hormones directly enter your bloodstream. This allows your body to use the doses as needed without relying solely on levothyroxine pills.
Discuss with your doctor if transdermal thyroid cream therapy may be helpful for you. It should not replace oral thyroid medication without your doctor’s oversight.
Address chronic stress
Ongoing emotional stress takes a toll on your energy reserves. Finding healthy ways to cope with stress can help combat fatigue:
- Practice relaxation techniques like meditation, yoga, deep breathing.
- Make time for hobbies, interests and social activities you enjoy.
- Keep a journal or talk to a counselor or therapist for emotional support.
- Get 7-9 hours of quality sleep nightly to recharge yourself.
- Listen to your body and give yourself permission to rest.
Managing stress and taking care of your emotional health helps ensure you have the bandwidth to cope with physical symptoms like fatigue as well.
Consider natural thyroid support supplements
Certain vitamins, minerals, herbs and nutrients play important roles in thyroid hormone synthesis and energy metabolism. Natural supplements that may help boost thyroid function and energy include:
- Ashwagandha – Herb that enhances thyroid activity and relieves exhaustion.
- Guggul – Ayurvedic herb traditionally used for low thyroid function.
- Bladderwrack – Seaweed naturally high in iodine and antioxidants.
- Selenium – Essential mineral for thyroid hormone production.
- Probiotics – Support healthy gut bacteria for better nutrient absorption.
Always check with your doctor before taking new supplements, especially in combination with thyroid medications.
Consider adding T3 thyroid medication
The standard thyroid medication levothyroxine (Synthroid, Levoxyl) only contains the inactive T4 hormone. Some people continue experiencing hypothyroid symptoms because they have trouble converting T4 to the active T3 hormone.
Adding a supplemental T3 medication like liothyronine (Cytomel) may provide relief. T3 delivers an immediate energy boost. Discuss with your doctor if adding T3 therapy makes sense for your situation.
Start with a low T3 dose taken a few times per day. Work closely with your doctor to adjust your levothyroxine and T3 dosages to find your optimal balance.
Conclusion
Dealing with constant exhaustion and fatigue can feel frustrating and limiting when you have hypothyroidism. The good news is there are many strategies you can try to help overcome thyroid-related tiredness.
Getting proper diagnosis and thyroid hormone medication is the first key step. Rule out and address other potential factors that may be draining your energy.
Dietary changes, exercise, stress management, rest, targeted supplements and leveraging the power of essential oils can all help combat fatigue as part of a multifaceted approach.
Be patient and pace yourself as it takes time to rebuild your energy levels. Listen closely to your body’s needs. With the right lifestyle habits and support, you can start feeling like your energized self again despite hypothyroidism.