If you’re struggling with hypothyroidism, you may have heard of T4 and T3 hormones. T4 is the inactive form of thyroid hormone, while T3 is the active form that your body needs to function properly. However, many people with hypothyroidism have low T3 levels, which can lead to a host of symptoms, including fatigue, weight gain, and brain fog.
The good news is that there are several ways to improve T4 to T3 conversion, which can help increase your T3 levels and improve your overall thyroid health. Here are seven tips to get you started:
1. Avoid Calorie Restricted Diets
If you’re trying to lose weight, you may be tempted to restrict your calories. However, this can actually backfire if you have hypothyroidism. Calorie restriction can encourage the production of reverse T3, which can reduce your T3 levels and slow down your metabolism. Instead, focus on eating a healthy, balanced diet that includes plenty of nutrient-dense foods.
2. Check Your Leptin Levels
Leptin is a hormone that regulates appetite and metabolism. Leptin resistance is common in people with hypothyroidism, and it can lead to weight gain and other health problems. If you suspect you have leptin resistance, talk to your doctor about getting tested and treated.
3. Consider Using T3 Medications
While natural remedies are always preferable, there may be situations where T3 medications are necessary to flush out reverse T3 levels and reset your system. If you’ve tried everything else and still have high reverse T3 levels, talk to your doctor about whether T3 medications like Cytomel or Liothyronine might be right for you.
4. Check Your Ferritin Status
Low iron levels can impact T4 to T3 ratios and reduce your body’s ability to produce thyroid hormone. If you’re experiencing hair loss or other symptoms of low iron, talk to your doctor about getting your ferritin levels checked.
5. Focus on Liver Health
The liver is responsible for converting T4 to T3, so it’s important to keep it functioning optimally. Eating vegetables that contain sulfur, like cruciferous vegetables, can help with detoxification. Avoiding alcohol and reducing sugar intake can also help. Supplements like milk thistle, dandelion, turmeric, MSM, and calcium D-glucorate can also support liver health.
6. Pay Attention to Your Adrenal Health
There’s a strong connection between thyroid function and adrenal health. If you have hypothyroidism, it’s likely that your adrenals are also struggling. Taking adrenal adaptogens and glandulars can help support adrenal function and improve your overall thyroid health.
Improving T4 to T3 conversion is crucial for anyone with hypothyroidism. By following these tips, you can increase your T3 levels and improve your overall health and well-being.
7. Avoid High-Intensity Interval Training or Cross Fit Exercises
High-intensity interval training and cross-exercise, while popular, can be extremely dangerous for those who are not in good physical condition. It is important to ensure that you have reached a sufficient level of fitness before attempting any of these exercises; otherwise, you risk injury or even death. It is best to start with low-intensity exercise, such as walking or swimming, and work your way up to higher-intensity activities. Additionally, it is important to properly warm up and cool down before and after any exercise session, as this can help reduce the risk of injury.
HIIT is Not Good for People with Hypothyroidism or Hashimoto’s
People with hypothyroidism or Hashimoto’s are at a higher risk of experiencing fatigue and weakness due to their underlying condition. High-intensity interval training (HIIT) can be particularly exhausting and may cause further fatigue and weakness, making it difficult to complete the exercises. Furthermore, HIIT can also cause a dramatic spike in cortisol levels, leading to additional fatigue and worsening symptoms associated with hypothyroidism or Hashimoto’s. For this reason, people with hypothyroidism need to avoid HIIT exercises and focus on more low-intensity forms of exercise, such as walking, swimming, or yoga.