Nutrition and Hashimoto’s: How to Support Your Thyroid Naturally

If you’ve been feeling tired, cold, foggy, or flat this winter, you’re not alone. Hashimoto’s thyroiditis, an autoimmune condition that attacks the thyroid gland, is a common cause of an underactive thyroid (hypothyroidism). It affects about 2–5% of people (mostly women) and can produce symptoms like fatigue, sensitivity to cold, brain fog, low mood, weight gain, and more. The good news is that nutrition and simple lifestyle changes can make a real difference in how you feel. Small changes can bring big improvements, and you don’t need a restrictive diet to start feeling better!

What Is Hashimoto’s Thyroiditis?

Hashimoto’s thyroiditis is an autoimmune disease in which the immune system mistakenly attacks the thyroid, causing chronic inflammation and gradually damaging the thyroid tissue . Over time, this leads to an underproduction of thyroid hormones (hypothyroidism). Hashimoto’s is actually one of the most common thyroid disorders worldwide and the leading cause of hypothyroidism in iodine-sufficient areas . It overwhelmingly affects women more than men , often developing in adulthood.

When your thyroid is underactive, every system in your body can slow down – the thyroid’s hormones influence metabolism, energy, temperature regulation, and even brain chemistry. Common symptoms include: tiredness and fatigue, feeling cold or chilled when others are comfortable, brain fog and difficulty concentrating, low mood or depression, weight gain, dry skin and hair loss, and constipation, among others . These symptoms can persist or flare up even if you are on thyroid medication, especially during times like winter when cold weather and shorter daylight can add an extra challenge (cold intolerance and low mood can worsen in winter). Many people with Hashimoto’s report feeling a bit more “sluggish” in the colder months.

The standard medical treatment for Hashimoto’s is thyroid hormone replacement (like levothyroxine) to normalise hormone levels . This is important, but it’s only one piece of the puzzle. Even with medication, you might still experience symptoms if underlying issues (like nutrient deficiencies or inflammation) aren’t addressed . That’s where nutrition and lifestyle come in! By using food as medicine – providing the nutrients your thyroid needs and reducing inflammatory triggers – you can support your thyroid naturally and feel more like yourself again. In fact, research shows that diet and lifestyle changes can significantly improve symptoms and quality of life for people with Hashimoto’s . Let’s explore how.

How Nutrition Can Support Your Thyroid (and Why It Matters)

Why focus on nutrition if you have Hashimoto’s? Because what you eat directly affects your thyroid and immune system. Hashimoto’s is driven by inflammation – the immune system is in overdrive, causing chronic inflammation in the thyroid. A nutrient-dense, anti-inflammatory diet can help calm that inflammation and ease the burden on your thyroid . In one study of 218 women with Hashimoto’s, those who ate fruits and vegetables more frequently had lower markers of oxidative stress (a cause of chronic inflammation) compared to those who ate less produce . In other words, veggie-loaded, whole-food meals may soothe the inflammatory fire underlying Hashimoto’s.

Additionally, people with Hashimoto’s are often deficient in certain vitamins and minerals that are crucial for thyroid function . Why? Chronic autoimmune conditions can deplete nutrients, restrictive diets may limit intake, and the condition itself (or related gut issues) can impair nutrient absorption. Key nutrients like selenium, zinc, iron, vitamin D, and iodine are frequently on the lower side in Hashimoto’s patients . By correcting these deficiencies through diet (and supplements if needed), you give your thyroid the building blocks it needs to function optimally. In fact, nutritional therapy aimed at replenishing missing micronutrients has been shown to help reduce Hashimoto’s symptoms such as fatigue and brain fog .

Another reason nutrition matters is its impact on overall metabolism and health. A balanced diet that emphasizes whole foods over processed foods can help regulate blood sugar, support a healthy weight, and improve energy levels – all important for someone with a sluggish thyroid . Conversely, diets high in added sugars and ultra-processed foods can contribute to inflammation and weight gain, potentially exacerbating symptoms. By choosing nourishing foods, you not only help your thyroid but also support your gut health, liver, and adrenal glands, which all play supporting roles in hormone balance.

Lastly, diet is a controllable factor in your day-to-day life that empowers you. Hashimoto’s can make one feel helpless at times (when fatigue hits or brain fog blurs your day), but knowing that you can eat in a way that supports your body is hugely empowering. Even small nutritional tweaks – like adding an extra serving of veggies or swapping soda for an herbal tea – can, over time, improve how you feel. And unlike extreme “diets,” a practical, non-restrictive approach means focusing on abundance: adding more nourishing foods rather than simply cutting things out. Next, we’ll look at some of those key nutrients and foods that can help your thyroid thrive.

Key Nutrients for a Healthy Thyroid

Brazil nuts are a fantastic natural source of selenium, a key nutrient that supports thyroid hormone production. Certain vitamins and minerals act like fuel for your thyroid, and getting enough of them can make a big difference in managing Hashimoto’s. Many people with Hashimoto’s have hidden nutrient deficiencies, so focusing on thyroid-supportive nutrients is crucial . Below are some of the all-star nutrients for thyroid health, why they matter, and how to get them through food:

Selenium: This trace mineral is a powerhouse for thyroid health. Selenium is required to convert the inactive thyroid hormone (T4) into the active form (T3) that your cells use . It also helps protect the thyroid gland – selenium is a component of antioxidant enzymes that neutralize free radicals and inflammation in the thyroid . Studies have shown that Hashimoto’s patients with low selenium who increased their intake were able to reduce their thyroid antibody levels significantly (one study noted a nearly 64% reduction) , indicating less autoimmune attack on the thyroid. Brazil nuts are famously rich in selenium – even 1–2 Brazil nuts a day can provide a healthy dose! Other selenium-rich foods include seafood (fish, shellfish), eggs, and meats . Tip: Try a Brazil nut and berry yoghurt bowl or sprinkle chopped Brazil nuts on a winter salad for a thyroid-loving crunch.
Zinc: Zinc is another mineral critical for thyroid function. Like selenium, zinc is needed for the enzyme that converts T4 to T3 (active thyroid hormone) . Zinc also helps your brain’s thyroid-regulating center (the hypothalamus) accurately sense and respond to thyroid hormone levels . If you’re low in zinc, your body may not properly signal for more thyroid hormone, contributing to hypothyroid symptoms. In fact, zinc deficiency has been linked to lower thyroid hormone levels and Hashimoto’s disease progression . The good news: zinc is abundant in protein-rich foods. Enjoy lean meats (beef, poultry), seafood (oysters are a top source), pumpkin seeds and sunflower seeds, nuts, and legumes like chickpeas to get your zinc. For example, a hearty bowl of lentil soup or a grass-fed beef stir-fry with veggies can boost your zinc intake and warm you up on a cold day.
Iodine: Iodine is literally the building block of thyroid hormones – your thyroid combines iodine with the amino acid tyrosine to produce T4 and T3 . Without enough iodine, the thyroid can’t make sufficient hormone, which is why iodine deficiency causes goiter and hypothyroidism. However, in Hashimoto’s it’s important to get iodine in the right balance. Too little iodine can worsen an underactive thyroid, but too much iodine can overstimulate the immune system in Hashimoto’s patients and potentially aggravate the autoimmune attack . So, focus on dietary sources of iodine and avoid high-dose iodine supplements unless prescribed by your doctor . Excellent iodine-rich foods include seaweed (kelp, nori, dulse – just a small amount packs a huge iodine punch) , saltwater fish (e.g. cod, tuna), shellfish, dairy (if you tolerate it, since dairy cows are fed iodine-rich feed and iodized disinfectants are used in milk production), and iodized salt. Eggs also contain iodine (in the yolk). In the Australian winter, a warming miso soup with seaweed or a baked salmon with a sprinkle of iodized sea salt can be tasty ways to get iodine. Just remember: moderation is key – a few servings a week of these foods will meet your needs.
Omega-3 Fatty Acids: Omega-3s are the famous anti-inflammatory fats. These essential fats (like EPA and DHA from fish oil, and ALA from certain plant foods) help cool down inflammation throughout the body, including in the thyroid. They also support brain health and mood – which is important when Hashimoto’s leaves you with brain fog or the blues. For those with Hashimoto’s (an autoimmune condition), omega-3s are especially beneficial because they can help regulate an overactive immune response and lower inflammatory markers . Some research even suggests that adding omega-3s to the diet can increase levels of anti-inflammatory molecules in the body of Hashimoto’s patients, helping to reduce the inflammatory state . To get omega-3s, include fatty fish like salmon, sardines, mackerel, or trout in your meals – these are rich in EPA and DHA. For example, canned wild salmon mixed into a salad or grilled sardines on gluten-free toast make a quick omega-3-rich lunch. If you don’t eat fish, you can get plant-based omega-3 (ALA) from flaxseeds, chia seeds, walnuts, and hemp seeds – though the body converts ALA to the more active EPA/DHA only in small amounts. Many people with Hashimoto’s choose to take a high-quality fish oil supplement for convenience, but as always, check with your healthcare provider.

Other nutrients worth a shout-out: Vitamin D (important for immune balance – many with Hashimoto’s have low vitamin D) , iron (needed to support thyroid hormone production and prevent anemia-related fatigue), magnesium (for muscle and nerve function, and it aids thyroid hormone utilisation), and B vitamins (especially B12 and B6 for energy and brain function). A comprehensive multivitamin or targeted supplements can help if you have confirmed deficiencies, but getting these from food is a great first step. Think leafy green veggies (magnesium, folate), beans and lentils (iron and B vitamins), nuts and seeds, and fortified dairy or dairy alternatives (often fortified with vitamin D and B12).

Supportive Foods to Include in Your Diet

Now that we’ve covered what nutrients your thyroid loves, let’s talk about which foods can deliver them – in a delicious, winter-friendly way. Generally, a whole-foods diet with plenty of vegetables, fruits, high-quality proteins, healthy fats, and some whole grains or starchy veggies is the foundation for thyroid health . Here are some star foods and groups to include, and how they can help:

Eggs (especially the yolks): Eggs are little nutrient bombs! They provide iodine, selenium, vitamin D, and B vitamins like B2 and B12. The protein in eggs (about 6 grams per egg) helps stabilize blood sugar and energy, which can combat the fatigue and brain fog. If you tolerate eggs well, they make a fantastic breakfast – for instance, a veggie omelette with spinach (for extra iron and magnesium) or a simple pair of boiled eggs with avocado and sea salt. (Tip: If you’re following a strict autoimmune elimination diet, you might exclude eggs for a period – but for most people not sensitive to them, eggs are very nutritious .)
Fatty Fish and Seafood: As mentioned, salmon, sardines, mackerel, trout, and oysters are rich in omega-3s and also pack selenium and iodine. For example, a 100g serving of cod provides a good percentage of your daily iodine, and salmon is high in selenium. Oily fish like salmon are also great for brain health and mood, thanks to those omega-3s that can help with depression and cognitive function . In winter, consider warm dishes like baked salmon with rosemary and sweet potatoes, a tuna and veggie casserole, or a comforting seafood chowder (made with a non-dairy milk if you’re avoiding dairy). If fresh fish is hard to come by, canned fish (wild salmon, sardines) is convenient and still nutritious – just watch the mercury by limiting high-mercury fish like swordfish or tuna, focusing more on low-mercury options (salmon, sardines, cod, etc.).
Seaweed and Sea Vegetables: Seaweed is a superstar when it comes to iodine. Just a small sheet of nori or a teaspoon of kelp granules can give you a hefty iodine boost . Including seaweed can ensure you meet your iodine needs naturally – which is especially useful if you’ve cut back on iodized table salt. You can buy seaweed snacks (make sure they’re not too high in salt), add kelp flakes or dulse to soups and stews, or enjoy miso soup with wakame. One caution: because seaweed is so high in iodine, a little goes a long way – you don’t need seaweed every day. Once or twice a week is plenty for most folks. If you have sushi, that nori wrapping is giving your thyroid some love!
Brazil Nuts and Other Nuts/Seeds: Just 1–2 Brazil nuts per day can meet your selenium needs – how easy is that? Snack on a couple of Brazil nuts to get a natural selenium supplement that may help lower inflammation and thyroid antibodies. Other nuts and seeds provide beneficial nutrients too: Pumpkin seeds and sunflower seeds are great for zinc and magnesium; almonds and hazelnuts contain vitamin E and some selenium; walnuts contain plant omega-3s. Nuts and seeds also provide protein and healthy fats to keep you satisfied. Sprinkle chopped nuts or seeds onto salads, oatmeal, or yogurt, or blend them into smoothies. During winter, you might try a cozy chia seed pudding (chia seeds are rich in omega-3 ALA and fiber) with almond milk and warming spices like cinnamon and ginger.
Leafy Greens and Cruciferous Veggies: Dark green vegetables such as spinach, kale, Swiss chard, and broccoli are packed with nutrients that support thyroid and overall health – iron, calcium, magnesium, vitamin C, B vitamins, and antioxidants. There used to be concern about cruciferous veggies (like broccoli, kale, cauliflower) because they contain goitrogens that in theory can interfere with thyroid function. But fear not: you’d have to eat extremely large amounts of raw crucifers for this to be an issue, and cooking them mostly deactivates those compounds . The benefits of these veggies far outweigh any risk, so enjoy them freely (unless a healthcare professional has advised otherwise). In winter, think warming preparations: a spinach and potato soup, roasted Brussels sprouts, or a colorful stir-fry of kale with garlic and olive oil. These veggies also provide fiber, which is important if you struggle with the constipation that can come with hypothyroidism.
Fruits and Berries: Fresh fruit provides vitamins (like vitamin C), antioxidants, and fiber – all helpful for reducing oxidative stress and supporting immune health. Berries (blueberries, strawberries, raspberries) in particular are antioxidant powerhouses. Citrus fruits in winter can provide vitamin C and flavonoids to support your immune system. And don’t forget, fruit’s natural sweetness can satisfy a sweet tooth in a healthy way. A bowl of Greek or coconut yogurt with berries and a drizzle of honey makes a nourishing dessert or breakfast that won’t spike your blood sugar too sharply.
Gluten-Free Whole Grains or Starches: If you do consume grains and you tolerate gluten, whole grains like oats, brown rice, quinoa, or buckwheat can offer B vitamins, selenium, magnesium, and fiber. However, for some people with Hashimoto’s, going gluten-free leads to improved symptoms (more on this below). If you choose to go gluten-free, there are plenty of nutritious carbs to include: quinoa (rich in protein and minerals), millet, amaranth, sweet potatoes, pumpkin, and other starchy root vegetables like parsnips and carrots. These foods provide energy and comfort – think a hot bowl of pumpkin soup or a quinoa and roast veggie salad – without the potential inflammatory effects that gluten might have for some individuals. Aim for complex carbs that are high in fiber, which can help with the sluggish digestion common in hypothyroidism.
Quality Proteins: Don’t forget protein! Whether from lean meats, poultry, fish, eggs, or plant sources like beans, lentils, and tofu (if soy is tolerated), protein is essential for repairing tissues, balancing blood sugar, and producing thyroid hormones (which are made of amino acids). If you feel fatigued, make sure you’re not skimping on protein – it helps keep your energy steady after meals. A slow-cooked lamb stew with vegetables, a chicken and lentil curry, or a tofu veggie stir-fry can all supply ample protein alongside vitamins and minerals.
Herbs and Spices: Turmeric, ginger, garlic, rosemary, and cinnamon – these not only add flavor (important when reducing reliance on sugar or excess salt) but also have anti-inflammatory or metabolism-boosting properties. For example, turmeric contains curcumin, a potent anti-inflammatory compound; ginger can aid digestion and improve circulation (helpful if you feel cold); cinnamon helps modulate blood sugar swings. Use herbs and spices generously in your cooking. A turmeric-ginger latte with almond milk in the evening, or cinnamon sprinkled on your oatmeal, is like a warm hug for you and an anti-inflammatory boost for your body.

In short, focus on whole, nutrient-dense foods and think about adding goodness into your diet. By enjoying a variety of these foods, you’ll naturally crowd out the more processed, sugary items that offer little nutritionally and can promote inflammation. And remember, hydration is part of nutrition too – sipping on water, herbal teas, or broth throughout the day helps with metabolism and combatting the dry skin or constipation that often accompany hypothyroid conditions.

A Gentle Word on Gluten and Dairy Sensitivities

You might have heard that people with Hashimoto’s should avoid gluten or dairy. It’s true that these are hot topics in thyroid circles, but the approach doesn’t have to be all-or-nothing. My philosophy is practical and non-fearmongering, so let’s discuss gluten and dairy in a balanced way:

Gluten: Gluten is a protein found in wheat, barley, and rye. There is a well-documented link between Hashimoto’s and celiac disease (the autoimmune disorder triggered by gluten) – in fact, those with Hashimoto’s are significantly more likely to have celiac than the general population . Because of this connection, experts often recommend screening for celiac disease if you have Hashimoto’s . Even if you don’t have celiac, some research suggests a gluten-free diet might benefit certain people with Hashimoto’s. For example, a 6-month study in women with Hashimoto’s found that a gluten-free diet reduced thyroid antibody levels and improved thyroid function compared to a control diet . Other research and many patient anecdotes indicate that a trial of gluten elimination can lead to better energy and mood in some individuals . Why might this be? One theory is that gluten can drive inflammation or that its protein structure can “mimic” thyroid tissue, confusing the immune system (a concept called molecular mimicry). However – and this is important – not everyone with Hashimoto’s is gluten-sensitive, and going gluten-free is not a guaranteed cure-all. The evidence on gluten-free diets for Hashimoto’s is mixed and individual sensitivity varies greatly . I would say: if you suspect gluten bothers you (maybe you notice bloating, fatigue, or flare-ups after bread or pasta), it could be worth trying a gentle elimination for a few weeks to see how you feel, ideally with guidance from a nutritionist. But there’s no need to fear gluten like it’s poison if you don’t notice any negative effects – a slice of whole-grain bread or the occasional pasta meal can be part of a balanced diet for many people. Bottom line: listen to your body. Some people with Hashimoto’s thrive gluten-free; others feel fine including some gluten. If you do cut gluten, make sure to substitute with other nutritious carbs (like the sweet potatoes, quinoa, or rice mentioned) so you’re not missing out on fiber and B vitamins.
Dairy: Hashimoto’s is also associated with a higher incidence of lactose intolerance – one study noted that lactose intolerance is very common in people with Hashimoto’s . Lactose intolerance means your body has trouble digesting the lactose sugar in dairy, which can cause bloating, cramping, and interfere with thyroid medication absorption in the gut . For this reason, some individuals find that reducing or eliminating dairy (or choosing lactose-free dairy) helps improve digestive comfort and even thyroid hormone levels. Additionally, a subset of people might have immune reactivity to dairy proteins, which could in theory exacerbate inflammation. However, as with gluten, not everyone with Hashimoto’s needs to avoid dairy. Many tolerate it just fine . Dairy foods like yogurt, cheese, and milk are rich in calcium, vitamin D (in fortified milk), protein, and iodine – all valuable nutrients. So if you enjoy and digest dairy without issues, there’s no requirement to cut it out. If you do suspect dairy makes you feel worse (common signs of sensitivity: congestion, digestive upset, skin breakouts), try swapping to non-dairy alternatives for a period and see if symptoms improve. Options like almond or soy milk (check they’re calcium-fortified), coconut yogurt, or dairy-free cheeses can fill the gap. As always, ensure you’re still getting enough calcium and vitamin D from other sources or supplements if you go fully dairy-free. The key is a personalised approach: some Hashimoto’s folks feel their best on a gluten-free, dairy-free diet, while others manage well with a bit of whole-grain bread and a dollop of Greek yogurt in their routine. You are the best detective for your body – take note of how foods make you feel, and work with a professional if you need help fine-tuning your diet.

In summary, dietary triggers can be different for everyone. While gluten and dairy are common culprits, the science isn’t one-size-fits-all . The most important thing is to eat in a way that reduces your symptoms and nourishes you. This often means emphasising anti-inflammatory whole foods (as we’ve discussed) and possibly experimenting with removing certain foods to see if it helps, but without falling into an overly restrictive mindset. No fearmongering here – just informed choices and listening to your body’s feedback.

Simple Meal Ideas for Winter Thyroid Support

Eating for thyroid health doesn’t have to be complicated or boring. In fact, some very comforting winter dishes can be extremely nutrient-dense and thyroid-friendly. Here are a few meal ideas and snacks to inspire you, combining many of the foods we highlighted. These ideas are meant to be simple, warming, and packed with goodies for your thyroid:

Sunshine Omelette (Breakfast): Start your day with a two-egg omelette (or scramble) filled with chopped spinach or kale (for iron and magnesium), mushrooms (selenium and vitamin D), and a bit of cheese if you tolerate dairy. Cook it in olive oil or grass-fed butter (healthy fats). This high-protein, veggie-loaded breakfast will keep your blood sugar steady and energy up. On the side, have half a grapefruit or an orange for a dose of vitamin C. (Not an egg person? Try a warm bowl of oatmeal made with fortified almond milk, topped with walnuts, pumpkin seeds, and blueberries. It’s like a hug in a bowl, providing fiber, zinc, omega-3s, and antioxidants.)
Seafood & Seaweed Soup (Lunch): A cozy miso soup upgraded with extra nutrition: use an organic miso broth (for probiotics) and add pieces of salmon or cod (rich in omega-3 and selenium), a handful of wakame seaweed (iodine and minerals), cubed tofu (for plant protein, if soy is tolerated), and a mix of veggies like bok choy, carrots, and shiitake mushrooms. Season with ginger and garlic for an immune and metabolism boost. This kind of soup is light but nourishing – and wonderfully warming if you’re prone to feeling cold. If you need extra carbs, enjoy it with a side of steamed rice (perhaps cauliflower rice or quinoa if you’re keeping grains light).
Thyroid-Boosting Bowl (Lunch/Dinner): Build a grain bowl loaded with thyroid-friendly ingredients. For example: start with a base of quinoa or brown rice (for complex carbs and B-vitamins). Add a big handful of sautéed garlic greens (maybe Swiss chard or spinach sautéed with garlic and olive oil). Top that with roasted thyme chicken or tuna salad (protein + selenium), a few slices of avocado (healthy fat and magnesium), and a sprinkle of nori seaweed flakes on top (iodine) – you can find seaweed seasonings or simply crumble a nori sheet. Drizzle with a lemon-tahini dressing. This bowl is satisfying and hits on protein, healthy fat, fiber, and nutrients all in one.
Hearty One-Pot Dinner: Think of a stew or curry that practically cooks itself. For example, a slow-cooker beef stew with carrots, potatoes, celery, and tomatoes can be rich in iron (from the beef and veggies) and zinc. Add herbs like rosemary and a bay leaf for flavor. Another idea: lentil and vegetable curry – red lentils cooked with turmeric, cumin, and coconut milk, plus added spinach or kale at the end. Serve it over cauliflower rice or with a side of gluten-free naan. This dish is high in fiber, plant protein, magnesium, and iron, and the spices contribute anti-inflammatory benefits. It’s also easy on the wallet and yields leftovers (always a bonus when fatigue strikes and you don’t want to cook every night).
Snack Ideas: Keep snacks simple and balanced. A few great options: a small handful of Brazil nuts and almonds (selenium + magnesium combo) with a piece of fresh fruit; Greek or coconut yogurt with chia seeds and cinnamon (protein, probiotics, omega-3s); veggie sticks with hummus (carrots and celery with a chickpea spread gives fiber, zinc, and healthy carbs); or even a warm cup of bone broth sprinkled with parsley (minerals and gut-healing collagen) for an afternoon pick-me-up. If you have a sweet craving, a couple of squares of dark chocolate (70%+ cocoa) paired with walnuts can be surprisingly satisfying – you’ll get antioxidants and omega-3s while feeling like you had a treat.
Warming Drinks: Since it’s winter (at least here in Australia in July), make use of comforting hot drinks. A turmeric latte (golden milk) made with turmeric, ginger, cinnamon, and your milk of choice is wonderful before bed – it can help inflammation and feels indulgent without any actual indulgence. Herbal teas like chamomile (for relaxation), peppermint (for digestion), or rooibos (high in antioxidants) are excellent caffeine-free options to stay hydrated and warm. And don’t forget plain water – if cold water is unappealing in winter, try drinking it warm with a squeeze of lemon or a slice of fresh ginger.

Feel free to mix and match these ideas. The key is to include a protein source, some colorful vegetables, and a source of healthy fat in most meals. That combination will keep you full, keep your blood sugar stable (important for avoiding energy crashes), and provide a broad spectrum of nutrients to support your thyroid. Eating well for Hashimoto’s can truly be delicious – you’re not on a “diet,” you’re simply choosing foods that love you back!

Lifestyle Tips to Manage Symptoms (Fatigue, Cold Sensitivity, Brain Fog, & Mood)

Nutrition is foundational, but other lifestyle tweaks can further help you manage Hashimoto’s symptoms, especially during the chilly, darker winter months. I often emphasise a holistic approach – looking at stress, sleep, movement, and self-care alongside diet. Here are some practical lifestyle tips to support your thyroid and ease common symptoms:

Stress Less, Relax More: Easier said than done, we know! But stress has a direct impact on thyroid health – high stress can worsen autoimmune activity and disrupt thyroid hormone levels. Incorporating stress reduction practices can literally improve your Hashimoto’s outcomes. In one study, women with Hashimoto’s who engaged in regular stress-reduction (like meditation, yoga, deep breathing or even enjoyable hobbies) had lower anxiety and depression scores and even reduced thyroid antibody levels . Consider adding a few minutes of relaxation to your daily routine: maybe a short mindfulness meditation in the morning, a gentle yoga stretch in the evening, or simply unwinding with a good book and a cup of chamomile tea. Even outdoor walks in nature can be therapeutic (bonus: daytime walks give you sunlight exposure which can help mood and circadian rhythm). Reducing stress isn’t just about pampering yourself – it’s a vital part of managing an autoimmune condition. You deserve that time for you.
Prioritize Sleep and Rest: Fatigue is one of the most common (and frustrating) symptoms of Hashimoto’s. While good nutrition will help, nothing replaces quality sleep. Aim for 7-9 hours of restorative sleep per night. Create a cozy, cool, dark sleeping environment and try to keep a consistent bedtime. If you struggle with insomnia or waking unrefreshed, consider nurturing a calming pre-bed routine: dim the lights, turn off screens an hour before bed, perhaps take a warm bath with Epsom salts (the magnesium can relax muscles and mind). Some people find a B12 or magnesium supplement earlier in the day can improve energy and sleep quality – discuss with your doctor. Also, listen to your body’s need for rest: if you’re exhausted on a particular day, allow yourself to nap or relax if possible. Pushing through extreme fatigue can backfire. A 20-minute power nap or simply putting your feet up with eyes closed for a few minutes can recharge you without messing up nighttime sleep. In winter, longer nights mean it’s natural to want a bit more sleep – and that’s okay! Give yourself permission to rest and recover, as your body is working hard to rebalance.
Gentle Exercise – Move in Ways That Feel Good: When you’re fatigued and achy, intense exercise is probably the last thing you want. The great news is, gentle, regular movement can actually boost your energy, improve mood, and even help your thyroid hormone levels. Exercise stimulates circulation (helpful if you’re prone to feeling cold), releases endorphins (natural mood lifters), and can enhance metabolism. The key is finding the right intensity: walking, stretching, yoga, pilates, or swimming can be excellent choices that don’t overly tax your system. Even just 20-30 minutes of walking a day has benefits – perhaps a brisk walk during lunchtime to get some sun. Strength training with light weights a couple times a week can maintain muscle mass and joint health, which often suffer when thyroid function is low. Importantly, listen to your body’s signals: on a flare-up day or if you haven’t slept well, opt for very gentle movement (like a slow flow yoga or a leisurely stroll) instead of high-intensity workouts. Overdoing exercise can actually trigger more fatigue or thyroid stress. Consistency is more important than intensity. A little movement daily, tailored to how you feel, will serve you better than sporadic hard workouts. Over time, as your energy improves, you can gradually increase activity. Remember, any movement counts – even dancing in your kitchen to your favorite song gets your blood flowing and spirit lifted!
Stay Warm and Cozy: Feeling cold is practically a hallmark of hypothyroidism. In winter, this symptom can really affect comfort. Don’t underestimate the power of external warmth. Keep your home and workspace comfortably warm, dress in layers (thermal wear can be a lifesaver), and use heating pads or hot water bottles on cold nights if needed. Enjoy warm foods and drinks – soups, stews, hot herbal teas, and spices like ginger, cayenne, and cinnamon can create a warming sensation from within. Ginger tea or a cup of hot cocoa made with almond milk and a dash of cinnamon can warm you up and cheer you up on a cold afternoon. Also, consider warm baths or foot soaks – not only do they raise your body temp, they can be very relaxing (tying back to stress reduction!). While these tips don’t “fix” the thyroid, they help you live more comfortably with the symptoms. Over time, as your thyroid levels normalize and with nutritional support, your cold sensitivity should lessen. Until then, give yourself permission to hibernate a bit – snuggle up with blankets, wear those fuzzy socks, and be kind to yourself.
Brain Fog Busters: Cognitive sluggishness, or “brain fog,” can be very frustrating. To clear the fog, first make sure you’re covering basics: balanced meals (to avoid blood sugar crashes that worsen brain fog), hydration (even mild dehydration can sap concentration), and the aforementioned sleep and stress management. Certain nutrients are particularly important for brain function – omega-3 fatty acids (from fish, flax, walnuts) help support brain cell membranes and have been linked to improved cognitive function , and B vitamins (like B12, B6, folate) are crucial for brain and nerve health. So loading up on those nutrient-rich foods will inherently help. You can also try natural brain boosters: for example, some people sip green tea for a gentle caffeine + L-theanine combo that can sharpen focus (green tea also contains antioxidants). Others find benefit in adaptogenic herbs (like ashwagandha or rhodiola) to improve mental clarity – but check with a practitioner before starting those. On a practical level, if brain fog is affecting your day, try breaking tasks into smaller chunks, writing lists or taking notes (no shame in external memory aids!), and doing the most focus-intensive tasks at the time of day you feel best (for some, that’s morning after breakfast; for others, late morning sunlight might help). Give your brain regular breaks – a short walk or some deep breaths every hour can reset your mind. With improved nutrition and thyroid balance, the fog will lift; until then, go easy on yourself and don’t feel bad about using strategies to manage it.
Mood and Mindset: Low mood or mild depression can accompany Hashimoto’s, due both to the physiological effects of low thyroid hormone and the psychological toll of chronic illness. It’s so important to nurture your mental health. Along with seeking professional support if needed, embrace small things that boost your mood. Sunlight is a natural mood booster – in winter, try to get outside during midday when the sun is out, even if just for 10-15 minutes (it can also help your body produce vitamin D, linked to mood and immune function). Stay socially connected: it can be tempting to withdraw when you feel unwell, but gentle social interaction, whether it’s a phone call with a friend or a low-key coffee meet-up, can lift your spirits. Exercise, as noted, releases mood-lifting endorphins. Practicing gratitude or journaling positive thoughts can shift mindset as well – perhaps write down 3 things you’re grateful for each day, even if small (like “enjoyed a tasty soup today” or “had a nice chat with my sister”). And remember, it’s okay to have down days. If you’re really struggling with mood, do reach out to a healthcare provider – sometimes adjusting thyroid medication or adding therapies can make a big difference. Nutritionally, ensure you’re getting those omega-3s (they’ve been studied for helping depression ) and selenium (selenium deficiency has been associated with low mood in some research). Lastly, be kind to yourself: Hashimoto’s can be a rollercoaster, so treat yourself with the same warmth and compassion you’d offer a dear friend.
Take Your Thyroid Medication Properly: While this is a nutrition-focused article, a quick note – if you are on thyroid hormone replacement, how you take it can affect how you feel. Thyroid meds like levothyroxine should be taken on an empty stomach, with plenty of water, and away from supplements like iron, calcium, or magnesium which can interfere with absorption . Usually, first thing in the morning, at least 30-60 minutes before breakfast, works well . Alternatively, some people take it at night, 3-4 hours after their last meal. Find what routine suits you and be consistent. And don’t hesitate to talk to your doctor if you feel your dose might need adjusting – getting your TSH, Free T4, and Free T3 levels checked periodically is important, especially if you’ve made significant diet/lifestyle changes or if you’re still symptomatic. Medications and nutrition go hand-in-hand in Hashimoto’s care.

By integrating these lifestyle habits with a nourishing diet, you create a powerful self-care plan for your thyroid. Remember, each small step – an extra hour of sleep, a short walk, a nutrient-packed meal, or a few minutes of deep breathing – adds up to improved well-being.

You’ve Got This: Small Changes, Big Differences

Living with Hashimoto’s, especially through the colder months, can be challenging – but it’s also an opportunity to prioritize your health and self-care. Nutrition and lifestyle are tools in your hands that can help you feel better day by day. Start small and be proud of each positive change: maybe today you add a handful of spinach to your soup, or swap the afternoon biscuit for a couple of Brazil nuts and dark chocolate. Perhaps this week you’ll try going to bed 30 minutes earlier or doing a relaxing stretch routine. Over time, these small changes truly can make a big difference in your energy, mood, and symptom management.

A non-restrictive, balanced approach – like the one I advocate – means you don’t have to overhaul everything at once or live on green smoothies alone. It’s about adding nourishment at a pace that works for you, and gradually crowding out habits that don’t serve you. And it’s about being gentle with yourself. There will be days when you might eat something less-than-ideal or skip that walk – and that’s okay. What matters is the overall pattern of caring for your body and thyroid with kindness and consistency.

As you incorporate more selenium, zinc, iodine, omega-3s and antioxidant-rich foods, and as you tweak your lifestyle to reduce stress and support rest, you’ll likely start to feel improvements – perhaps more steady energy, a warmer body, a clearer mind, or a brighter mood. Each positive result can motivate you to continue. And even if progress feels slow, know that every nutritious meal and every self-care act is an investment in your health.

Finally, remember that you’re not alone on this journey. There’s a whole community of people (including many in the A Healthy View family) navigating thyroid and hormone challenges. If you’re looking for more personalised guidance or just want to learn more, consider exploring my programs or guides focused on hormone and thyroid support. I offer evidence-informed, practical strategies (much like those in this article) and a warm coaching style to help you find your version of a healthy lifestyle. Whether it’s a webinar on balancing hormones or a nutrition guide for thyroid health, these resources can provide additional support and structure if you need it.

Empowerment is the goal. By taking charge of your nutrition and lifestyle in a positive, nurturing way, you’re giving your thyroid – and your entire body – the best chance to heal and thrive. So this winter, cozy up with some thyroid-friendly meals, be kind to yourself, and take it one day at a time. Your thyroid will thank you, and your future self will too. Here’s to a healthier, happier you, all year round!

References:

World J Meta-Analysis (2025) – Nutritional interventions in treating Hashimoto’s emphasize correcting micronutrient deficiencies, anti-inflammatory diets, and healthy habits as complements to medication .
Healthline (2024) – Even with medication, diet and lifestyle changes can significantly improve Hashimoto’s symptoms; anti-inflammatory, whole-food diets are beneficial .
Healthline – Hashimoto’s is an autoimmune condition where the immune system attacks the thyroid, leading to hypothyroidism and symptoms like fatigue, cold intolerance, and brain fog .
Healthline – People with Hashimoto’s are more prone to nutrient deficiencies; supplements like selenium, zinc, vitamin D, B-complex, iron and magnesium may help lower inflammation and thyroid antibodies . High-dose iodine should be avoided unless under medical guidance .
Int J Mol Sci (2024) – A gluten-free diet supplemented with omega-3 (EPA/DHA) and lots of vegetables increased anti-inflammatory mediators in women with Hashimoto’s, reducing inflammation even without changes in thyroid antibodies .
Dr. Izabella Wentz, “Thyroid Pharmacist” – Omega-3 fatty acids can be greatly beneficial in Hashimoto’s by reducing inflammation, regulating the immune system, and even supporting brain health and mood .
Amy Myers, MD – Sufficient selenium is critical for thyroid hormone activation; Hashimoto’s patients with low selenium who increased intake saw thyroid antibody levels drop by ~64% . Foods high in selenium (Brazil nuts, seafood, organ meats) and zinc (meat, pumpkin seeds) support thyroid function .
Healthline – Hashimoto’s and celiac disease are linked; a 6-month gluten-free diet trial reduced thyroid antibodies and improved vitamin D and thyroid function in Hashimoto’s patients . Even without celiac, some patients may benefit from gluten avoidance , though individual responses vary .
Healthline – Lactose intolerance is very common in Hashimoto’s; cutting out dairy can improve digestive issues and thyroid medication absorption in those affected, but many with Hashimoto’s tolerate dairy fine – it’s individual .
Healthline – Stress reduction practices have tangible benefits in Hashimoto’s, helping to lower depression/anxiety and even reduce thyroid antibody levels . Managing stress, along with proper diet, is key to improving quality of life in Hashimoto’s.