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  • Life, Wellness

    Signs You Might Have an Underactive Thyroid

    This post is the first in a series on underactive thyroid. Stay tuned for future posts on how to test for low thyroid function and ways you can get your thyroid back on track naturally.

    In this article

    • What is the thyroid, and what does it do?
    • Understanding thyroid hormones
    • Common signs and symptoms of underactive thyroid


    It has been a minute since I have been able to publish another post. As I’m sure you can relate, the pandemic has turned life upside down. Having my son home full-time made it a lot harder to have focused writing time. I’m not a fan of publishing a post just for the sake of publishing a post, so I put writing on the back burner for a bit until I could provide truly informative and quality content. But…I’m back! 


    We decided to let our son return to daycare/preschool for a couple of days per week because, quite frankly, he was going just as nuts as we were being stuck inside most days (the weather hasn’t exactly been spectacular here lately). His school has been extremely diligent in their safety practices, so we are giving it a chance while closely monitoring state conditions and restrictions. 


    Over the next few weeks, I want to talk about another very common thing that women deal with (most unknowingly!): Underactive thyroid. This topic is near and dear to my heart because I have dealt with this personally and am happy to report that I have been able to manage it without any medication. I hope that this information can help other women identify the root of their symptoms and find relief!


    When it comes to the thyroid, most people don’t give it a second thought unless they start to experience unexpected and rapid weight gain. Although this is a common sign of underactive thyroid, it is but a small blip on the radar of all the things the thyroid is responsible for. Today I am going to cover the basics of the thyroid and thyroid hormones. In the coming weeks, I will talk about ways to prevent and potentially even reverse low thyroid function naturally. 

     

    What is the thyroid, and what does it do?

    The thyroid is a small butterfly-shaped endocrine gland located at the lower part of the front of the throat. It secretes thyroid hormones (T3 and T4) that travel via the bloodstream and influence every organ, tissue, and cell in the body. They help regulate heart rate, body weight, body temperature, energy level, muscle strength, menstrual regularity, and can impact brain function moods and emotions. When you realize just how much the thyroid is responsible for, it’s easy to see how impaired function can create chaos in the body. 

     

    Understanding thyroid hormones

    The thyroid produces two hormones: triiodothyronine (T3) and thyroxine (T4). Biochemistry may not interest you, but it is essential to know the makeup of these two hormones (don’t worry, they aren’t complicated) T3 is a combination of the amino acid L-tyrosine and three iodine molecules. T4 is a combo of L-tyrosine and four iodine molecules. I tell you this because when you understand that L-tyrosine and iodine are both found in foods, it shows just how important diet is to proper thyroid function. I will talk more about that in future posts.


    T3 makes up only about 20% of the hormones produced by the thyroid, but it is considered the active form and is four times stronger than T4. 

    T4 makes up 80% of the thyroid production, and although not nearly as potent, it isn’t a total dud because it can also be converted to T3. When the thyroid isn’t producing enough of these hormones, it is considered underactive or hypothyroid. 

     

    Common signs and symptoms of underactive thyroid

    As with all things, symptoms can vary from person to person. I want to share all the symptoms that I experienced and how easily I wrote them off as something else. Hence, the post I wrote about hormone imbalances being sneaky. I can’t stress enough that SYMPTOMS ARE SIGNS. Even if they are subtle, symptoms tell you that something is going on, and it needs to be addressed. Hindsight is 20/20, right? Hopefully, you can learn from my mistakes.


    These are the underactive thyroid symptoms that I experienced:

    • Fatigue (I definitely had this symptom, but blamed it on a busy schedule)
    •  
    • Headaches (I had these, but blamed it on my desk job and not seeing a chiro regularly)
    •  
    • Dry skin (I had this and blamed the dry AZ climate)
    •  
    • Swelling – in my legs and under my eyes (Initially, I blamed this on dehydration, but when nothing I tried made my eye bags go away I knew something was up. This was actually the main reason I consulted with a doctor.)
    •  
    • Cold hands and feet, being cold all the time (I completely wrote this off as “that’s just how I’ve always been.”)
    •  
    • Poor memory/Brain fog (I blamed this on being tired, but I would literally forget phone numbers, pin numbers, and other simple things)
    •  
    • Joint and muscle pain (I wrote this off as not exercising enough)
    •  
    • Tingling in hands and feet (I honestly don’t know how I justified this one, but I just thought it was “normal.”)
    •  
    • Blood sugar imbalances (I had major issues with low blood sugar but didn’t even consider thyroid being a factor)
    •  
    • Nasal allergies and sinus infections (I had the worst allergies of my life that morphed into sinus infections eight times in one year)


    These are other common signs and symptoms of hypothyroid:

    • Weight gain or difficulty losing weight (Weight gain is probably the sign most commonly associated with an underactive thyroid, but this is one thing I did NOT have. My doctor and I were both shocked when my lab results came back, indicating that my thyroid function was low for this reason. So, my advice is not to rule out your thyroid just because you aren’t gaining weight.
    •  
    • Hair loss (scalp and thinning of eyebrows)
    • Hoarseness
    • Nervousness
    • Depression
    • Problems with balance or equilibrium
    • Constipation
    • Menstrual irregularities
    • High cholesterol
    • Low or High Blood Pressure
    • psoriasis


    Thyroid disorders are rampant, and they affect women more often than men. It is estimated that one in eight women will develop a thyroid disorder in her lifetime. This list is not exhaustive by any means, but if you are experiencing some or many of the symptoms listed, then it is definitely worth having your thyroid tested. 


    Next week we will get into some of the common causes of hypothyroidism and what tests you should ask your doctor about if you suspect your thyroid could use a little bit of TLC. 


    Sources: https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/thyroid-hormones


    https://www.ncbi.nlm.nih.gov/pubmed/12915350

     

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  • Life, Wellness

    4 Things You Should Not Do if you Have HPA Axis Dysfunction (Adrenal Fatigue)

    If you are just joining me, this post is part of a series of posts on HPA Axis dysfunction. To get yourself up to speed it will be beneficial to refer back to my previous posts:

     How to tell if you have HPA Axis dysfunction (adrenal fatigue)

    How to heal HPA Axis dysfunction naturally

    Today I want to talk about what NOT to do if you think you have HPA Axis dysfunction.  I really wanted to touch on this because there are things that are considered healthy, that aren’t necessarily good if you happen to have HPA axis dysfunction.

    Recall that HPA axis dysfunction is generally caused by periods of prolonged stress. In order to properly heal HPA Axis dysfunction, you must address all sources of stress and avoid activities and substances that contribute to your stress. Here are a few things you should not do if you think you have HPA Axis dysfunction.

    Do not: Engage in high intensity or endurance exercise 

    Exercise is stress. Most often it is positive stress and has tremendous health benefits, but if you are taxing an already overstressed body, the effects of exercise may be diminished or even detrimental. This, of course, depends on the type of exercise that you are doing. High intensity and endurance exercise should be avoided if you have or think you may have HPA Axis dysfunction.

    A common symptom of HPA axis dysfunction is weight gain which often leads people to believe that they are either eating too much, not exercising enough, or both. However, When you have HPA axis dysfunction, exercising more and eating less will only make the problem worse and will not have any positive impact on your weight.

    So, if you are a CrossFitter, marathoner, or Orange Theory lover who suddenly feels like the workouts stopped working, you’re not toning up, or you feel like you’ve been hit by a bus in the hours following a workout, It would be wise to take a break from these activities for a while.  Trust me I know how hard this can be!  I absolutely love CrossFit and Orange Theory workouts (not marathons though…I loathe distance running LOL), but I’ve discovered that they aren’t something I can do on a regular basis. Now I just mix them in when I feel like I need to get my butt kicked a little.

    Instead, do this: Make the majority of your workouts low intensity and low impact. Activities such as walking, yoga, pilates, and Barre are good options. Let go of the idea that you have to kill yourself to get a good workout. Movement is what matters, not calories burned. You may actually find that you lose weight by exercising less.

    Do not: Try Intermittent fasting or skip meals

    Intermittent fasting can be great for some people but for those with HPA Axis dysfunction and irregular cortisol levels, it may not be the best choice. When you go without food for extended periods of time, blood sugar levels drop and your body perceives this as a stressor. It responds as it would to any other stressor, culminating in an increase in cortisol production. Since HPA Axis dysfunction is the result of excessive or abnormal cortisol production, this makes the problem worse.

    Instead, do this: Pay close attention to your feelings of hunger and eat when they arise. Avoid letting yourself get to the level of hangry. Also, monitor your macro balance. You want to have a good mix of fat, protein, and carbohydrates every time you eat. It may take some experimentation to figure out the right ratios for your body, but after a meal, you should feel satiated and energized, and not feel hungry again for 3-4 hours. (This will depend on activity levels as well, but a well-balanced meal should keep you fuller, longer)

    Do Not: Take random supplements to try to fix the problem

    When the symptoms of HPA axis dysfunction start to manifest it is tempting to go looking for supplements or remedies to make them go away. While I am a huge proponent of supplements, I find that they are often viewed in the same manner as medications as a quick way to find relief. Supplements can help for sure, but they are exactly that, supplements.  If nothing else changes (your stress is still through the roof, you’re not sleeping, exercising, or eating well) then supplements are not going to be the magic bullet that makes your condition go away.  They must be used in conjunction with other lifestyle changes to truly help your body heal.

    Aside from basic a few basics such as vitamins, minerals, omegas, and probiotics that are needed for basic health maintenance, in most cases, I prefer to use other supplements and/or herbal remedies as a last resort and as an adjunct therapy to lifestyle modification.

    Instead, do this: Dial in your diet, sleep, exercise, and stress reduction techniques first. Most of these things are free and can be enough to help your body heal on its own. Work with a qualified practitioner to determine the necessity of other supplements or herbal therapies.

    Do not: Ignore your symptoms

    It can be really easy to write off symptoms of HPA axis dysfunction as “normal” simply because you have had them for a long time and are no longer bothered by them. Symptoms are always a sign that something is out of balance and the imbalance occurs long before the symptoms even appear. So, the longer you ignore your symptoms, the worse the problem gets.

    Please, for the love of all that is holy in this world, do not ignore your symptoms!

    Instead, do this: Take an honest inventory of how you feel on a daily basis or even talk to friends to see if they experience any of the things that you do. Are there things that feel “off?” Are you more tired than you think you should be? Are your periods irregular? Do you get sick often? Pay close attention to all of these things as they are your body’s way of telling you that something is up.

    There is so much that you can do on your own, and for very little cost to improve your health and heal HPA Axis dysfunction. And, there is great power in even the smallest changes. Take action and commit to your health each and every day and you will be amazed at the results.  I want you to feel your best and I am happy to help in any way that I can. Feel free to send me a DM on Facebook or Instagram if you have any questions.

    Stay healthy, my friend!

  • Life, Wellness

    How to Heal Adrenal Fatigue (HPA Axis Dysfunction)

    In my last post I gave a little background information on adrenal fatigue and HPA axis dysfunction. This time around, I want to offer some suggestions on how to heal adrenal fatigue and HPA Axis dysfunction. Understanding what is really going on in your body is an important part of the healing process. Always remember that your symptoms are not the problem, they are the signs that tell you there is something out of balance that needs your attention.  Medication and even some supplements can help alleviate symptoms, but the problem will still be there if the system isn’t healed. I believe that all symptoms and disease must be approached holistically, taking into account all contributing factors.

    Here are some things you can do to heal adrenal fatigue and HPA Axis dysfunction:

    Use lab tests to assess adrenal function 

    If you have done the self-assessments and you suspect that you may have HPA axis dysfunction, consider having lab work done to confirm your findings. A lab kit can be sent directly to your home and you will collect saliva or urine samples to measure your cortisol levels at different times during the day. I absolutely love that people now have access to many different at-home testing options, but I do think it is necessary to work with a qualified practitioner to help you accurately interpret the results.  If you have questions about at-home testing or If you would like to learn more about the tests I use and recommend, I am more than happy to help. Book a call with me here. 

    Start with small changes

    I’m not going to lie, healing adrenal fatigue / HPA axis dysfunction takes work and time. Trying to do everything at once often leads to overwhelm and may make you want to give up. The healing process may take longer when implementing things little by little, but if you do it in a way that is manageable for you, you have a greater chance of success.

    Below are some changes that I recommend. Implement them in a way that makes the most sense to you and your current circumstances.

    Eliminate sugar, caffeine, and alcohol from your diet.

    All three of these things can contribute to inflammation and/or impact your cortisol levels. This step alone can have a profound positive impact on your overall health. If eliminating all three at once makes you want to die inside (I get it, I am the ultimate coffee lover!) then choose the one that will be easiest to let go of. Get rid of that for 30 days and then add the next one. The goal is to be without all three of these things for at least 90 days. I am a big believer that these things can be enjoyed in moderation down the road, but the healing process has to be a priority before that can happen.

    Make sleep your number one priority

    Quality sleep is absolutely essential for the body to heal. I know for a lot of us (parents especially) night time is the only time we get to ourselves, so we are tempted to try to do all the things while the kids are in bed.  Check emails, catch up on our Netflix shows, read books, do chores, hang out with our spouse, shop online, work… you name it. Next thing you know it’s close to midnight and you are finally getting into bed. You’ve got to fight the temptation to fit it all in, and just go to bed. Get as much sleep as possible as often as possible.

    Tend to your nervous system

    As a society, we are extremely overstimulated. The food we eat, the environment we live and work in, the things we watch, etc… have our nervous system on high alert a lot of the time.  Taking regular timeouts from all the “noise” is so beneficial for your body, mind, and spirit. Choose an activity or practice that helps you deeply relax and “reset.” Yoga, Acupuncture, and massage are my favorites, but there are so many more. Find the one that you like best and do more of that!  Some suggestions:

    • Yoga
    • Meditation
    • Energy work
    • Deep breathing exercises
    • Heart Math
    • Walk in nature

    Nourish your body

    Eating is so much more than just a means to alleviate hunger. Your body needs specific amounts of macro (proteins, fats, carbs) and micro (vitamins, minerals) nutrients in order to function optimally. These values will vary from person to person but there are some general rules that everyone can benefit from.

    • Eat a lot of vegetables
    • Eat complex carbs (whole grains, starchy vegetables) instead of refined carbs (sugar, flour, etc..)
    • Eat good fat (olive oil, avocado, raw nuts)
    • Eat quality protein (organic, pastured, grass-fed)

    Address all sources of stress

    Stress is the main cause of HPA Axis dysfunction and it comes in many different forms. It is important that you are addressing all the sources to fully heal. I wrote a little bit about other sources of stress in this post, and here is a quick snapshot of things to consider.

    • Structural Stress – unhealed injuries, spinal misalignment, tight muscles
    • Biochemical stress – food sensitivities, inflammation, leaky gut, pathogens
    • Mental/emotional – overwhelm, lack of boundaries, unhealed trauma, lack of a sense of purpose, tough relationships

    To fully address all sources of stress, you will likely need outside help from others such as acupuncturists, healers, chiropractors, therapists, nutrition coaches, your family, and friends. Do not think you have to go about your healing process on your own. The community and helpers you surround yourself with can encourage your healing in ways you never thought possible. Get the help you need and deserve.

    As you implement these things, your lifestyle takes on a different shape that helps support healthy adrenal and HPA axis function ongoing. The more you are able to do, the quicker the process will be, but be sure to do it in a way that is sustainable and practical for you.

    Which do you plan to implement first?  Send me a DM on Instagram and tell me all about it.

  • Life, Wellness

    How to tell if you have HPA Axis Dysfunction [Adrenal Fatigue]

    There’s a good chance you have probably heard of Adrenal Fatigue, but I find that the name is incredibly misleading. You see, your adrenals don’t actually get tired or burned out as some might assume. What really happens is there is a breakdown in function or communication in the part of your endocrine system known as the HPA axis.  HPA Axis dysfunction is a less common but more accurate description of what is really going on.

     

    What is the HPA Axis?

    HPA stands for the hypothalamus, pituitary, and adrenals, three very important endocrine glands. Axis is the term used to represent the interaction between them. This axis plays a very important role in the stress response. 

    The hypothalamus is a small region of the brain that detects physical and emotional stress (among other things). It then sends a message to the pituitary via the hormone Corticotropin Releasing Hormone (CRH) to secrete yet another hormone called Adrenocorticotropic releasing hormone (ACTH). ACTH is sent to the adrenal glands to tell them to secrete hormones called glucocorticoids. Among the glucocorticoids is the hormone Cortisol. When things are functioning properly, the hypothalamus detects cortisol levels and will either increase or decrease the messages it sends out to trigger the production of more cortisol.

    The role of cortisol in the body

    Cortisol in moderation is a good thing. It’s kind of like our “get up and go.” It also keeps us running during stressful situations by downregulating our non-essential functions (ie reproduction, digestion, inflammation) and channeling that energy into life-saving “fight or flight” activities such as mobilizing sugar into the blood for quick energy, raising blood pressure and heart rate to send blood to the extremities to prepare for fleeing. This is good if we are under a true immediate threat. However, cortisol in excess over long periods of time can start to break the body down and cause a host of strange symptoms. More on that later. 

     

    Adrenal Fatigue vs. HPA axis Dysfunction

    The thing about the hypothalamus is that it doesn’t distinguish between physical, mental, and emotional stress and always responds in the same manner. Well, stress comes in a lot of forms and it comes in hot, almost all day every day. This means that the hypothalamus is frequently telling the pituitary to tell the adrenals to produce more cortisol. 

    The adrenal fatigue theory determined that the adrenals, over time, became overworked and eventually “fatigued” and couldn’t produce cortisol at a normal rate. This led to symptoms such as extreme fatigue, lethargy, depression to name a few. Later discoveries have shown that this may not be the case. Instead, there is an alteration in your stress response over time that results in your body becoming desensitized to stress hormones. So, the hypothalamus’ gauge of cortisol levels in the body is off and it no longer triggers the production of the appropriate amount. 

     

    Symptoms of HPA Axis dysfunction

    Regardless of what you call it, the symptoms of HPA Axis dysfunction or adrenal fatigue aren’t fun.  Here are a few common signs and symptoms:

    Fatigue

    Dizziness (especially when going from sititng to standing)

    Mild depression or anxiety

    Hair loss

    Brain fog

    Compromised immune system (frequent illness)

    Low blood sugar

    Low body temperature

    Cravings for salty foods

    Symptoms and their severity may vary from person to person, but if you have gone through a significant stressful period of time and begin to develop symptoms in the months following, then you might suspect HPA axis dysfunction. 

     

    Self-tests for HPA Axis dysfunction

    The best way to tell if you have HPA axis dysfunction is to work with an experienced practitioner who will test your stress and other hormones and give a detailed interpretation of the results. However, there are a couple of things you can do at home to see if you might have HPA Axis dysfunction.

     

    Testing orthostatic blood pressure (Ragland’s sign)

    This test involves measuring your blood pressure while lying down and then immediately after standing up. In healthy individuals, blood pressure will rise to accommodate the change in position when a person stands. When HPA axis dysfunction is present, the blood pressure response may be hindered. 

    You will likely need another person to help you perform this test by measuring your blood pressure in different positions.

    1. ) Take a blood pressure reading as you are seated upright in a chair or on an exam table. Record systolic and diastolic readings. This will act as your baseline. 

    2.) Next, lie down on your back. Wait a few minutes to allow your body to acclimate to the new position and then measure your blood pressure lying down.  Record systolic and diastolic readings. 

    3.) With the blood pressure cuff still on your arm, stand up and immediately and measure your blood pressure again.  It is important that the reading is taken very quickly after you stand. Record the systolic and diastolic readings. 

    What to look for: 

    In a healthy person, blood pressure should decrease when going from sitting to lying down.  Blood pressure should increase 6-10mm Hg when going from lying to standing. If blood pressure drops when going from lying to standing, then it is a sign of possible HPA Axis dysfunction. The higher the drop in blood pressure, the more pronounced the dysfunction might be. 

     

    Pupil dilation test

    Stand in front of a mirror and shine a flashlight into one eye. Continue to shine the light while observing pupil constriction and dilation in the mirror.  If after 30 seconds, your pupil dilates then it may be a sign of decreased adrenal output. The reason this happens is that adrenal insufficiency often causes a deficiency of sodium and an abundance of potassium. The imbalance of the two inhibits the activity of the sphincter muscles in the eye decreasing their ability to contract as they normally would in the presence of bright light.

     

    I hope this has given you some insight into some of the symptoms you might be experiencing so you can begin your healing process.  I’m not opposed to calling it adrenal fatigue because after all, it’s just a name. But, I am opposed to focusing solely on one particular organ or gland. It is vital that we acknowledge and address the function of the whole system to truly help the body heal.  

    To learn more about how to heal HPA Axis dysfunction naturally and what not do to if you have HPA Axis dysfunction check out my other posts:

     

    How to Heal HPA Axis Dysfunction Naturally

    What Not To To If You Have HPA Axis dysfunction

     

    Think you might have a hormone imbalance?
    Take the quiz to find out.