1. Get your TSH checked.
Cold weather can increase your body's need for thyroid hormone, make you more hypothyroid, and may cause your TSH to rise. If you notice hypothyroid symptoms worsening as the weather gets colder, it's worth having your blood levels evaluated. You may need a slight increase in your thyroid hormone replacement dosage. Some doctors even make it a standard practice to raise their patients' dosages slightly during colder months, in order to meet the body's requirements.
2. Tune up your TSH.
If you're still having significant hypothyroid symptoms, it's a good time to check in with your physician to discuss whether you are at the optimum TSH level for you. Some patients feel best when TSH levels are at low-normal range, so it's worth discussing with your doctor. Keep in mind that since late 2003, the recommended "normal range" for TSH is .3 to 3.0, but most labs and doctors are still using the .5 to 5.0 reference range (Read about these recommended lab values now.) Some practitioners have stated that you can have hypothyroidism symptoms at levels of 2.0 and above.
3. Make sure you're on the optimal thyroid drug for you.
Some patients feel better on the natural Armour thyroid, others need the addition of a T3 drug like Cytomel, and some do best when switching from one brand of synthetic levothyroxine, i.e., Synthroid or Levoxyl, to another, i.e., Unithroid. Make sure you're on the right drug that safely relieves the majority of your hypothyroidism symptoms.
4. Start exercising.
Cold weather blues may make you less likely to work out, but there's no better time to begin a regular program of exercise. Whether you join a gym, start a walking program, take a yoga class, or do Pilates tapes, even a gentle exercise program can help banish the blues and relieve stress -- not to mention help avoid winter weight gain. Not sure how to exercise in the winter? Read these Winter Exercise Tips!
5. Get some sunlight every day.
There's evidence that exposure to sunlight affects hormones that have an impact on both brain chemistry and the endocrine system. Even if you don't suffer from a full-out case of "seasonal affective disorder," 20 to 30 minutes a day of outdoor light exposure can help ward off fatigue and depression. My doctor's own tip...if you don't want to be outside for prolonged periods when it's cold, go run errands in your car, but keep the window open, so you are exposed to the natural sunlight. (Keep in mind, wearing sunglasses will reduce the benefit of the sunlight.) If you have a more pronounced seasonal affective disorder, and find yourself gaining weight and feeling significantly depressed during the colder months, consider light therapy. I have a Sunbox DL desktop desk lamp that I LOVE, it helps a great deal these colder, greyer days.
6. Eat less sugar.
While a cold day may say hot chocolate and cookies, that may be the worst thing you can do. Many people with thyroid conditions find that they are susceptible to processed sugar, in a number of different ways. They may have some underlying yeast overgrowth candidiasis, or they may have some level of insulin resistance, or they may have some autoimmune susceptibility or food allergies to processed sugars. But with the double whammy of winter weight gain and depression both being factors that can be affected by too much sugar in the diet, it makes sense to bypass sugary treats as much as possible, in favor of healthier alternatives. There are some dietary suggestions, including low-sugar recipes, in my book The Thyroid Diet.
7. Get enough sleep.
The average American doesn't get enough sleep. Add a thyroid condition to the mix, and it's clear that many thyroid patients are walking around in a state of chronic sleep deprivation. Autoimmune conditions, hormonal imbalances and difficulty losing weight are all aggravated by insufficient sleep, so it's critical that you make sure you get your zzzz's. How much do you need? The typical adult without a thyroid problem need seven to eight hours -- thyroid patients probably need even more. And in the winter, our bodies seem to need even a bit more. So forego a bit of late night television in favor of a few extra winks, and your body will thank you for it.
