7 Ways to Boost Metabolism When You Have Hypothyroidism
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Hypothyroidism and Metabolism: What’s the Connection?
Metabolism is the process by which your body converts the food and nutrients you consume into the energy you need to breathe, think, digest, circulate blood, regulate your body temperature, and perform other functions necessary to sustain life, according to MedlinePlus.
While it’s not the only component involved in metabolism, “thyroid hormone is essential and is needed to run nearly every organ system in the body,” says Amber Champion, MD, an endocrinologist and assistant professor of medicine at the University of Nevada, Las Vegas.
A properly functioning thyroid helps your body maintain the level of hormones it needs to keep your metabolism running at a satisfactory rate, according to the Cleveland Clinic. But if your thyroid doesn’t produce enough thyroid hormone, your metabolism and your body processes can slow down. You may experience symptoms such as fatigue, sleepiness, muscle weakness, constipation, sensitivity to cold, cognitive problems, dry skin, a hoarse voice, lower appetite, joint pain, and menstrual changes, says Antonio Bianco, MD, PhD, a professor of medicine at the University of Chicago.
When people think of metabolism, though, they generally think of weight. One of hypothyroidism’s most familiar symptoms is difficulty with weight loss. Though some blame extra pounds on hypothyroidism, the condition doesn’t cause as much weight gain as they may think. “If you’ve gained more than 5 to 10 pounds,” Dr. Champion says, “something other than thyroid may be to blame.”
Can You Boost Your Metabolism to Help With Weight Loss?
People with a slower metabolism tend to have difficulty losing weight because they burn fewer calories, which means that more calories get stored in the body as fat, according to Harvard Health Publishing. A faster metabolism causes calories to be burned at a higher rate.
How fast or slow your metabolism works is determined partly by your genes. But a number of other factors play a role, including your age, gender, body size and composition, and your level of physical activity. In addition, the type of bacteria in your gut known as the microbiome has also been shown to play an important role in your body’s metabolism.
While you can’t control all the elements that affect your metabolism, there are steps you can take to burn more calories and lose or maintain weight. Try these tips:
Take thyroid hormone. If you have hypothyroidism, which can be diagnosed with a blood test, your doctor will prescribe thyroid hormone therapy. “Once thyroid hormone levels are normalized,” Dr. Bianco says, “the metabolic rate should be normalized as well.”
Rev up with exercise. “We all have the ability to increase metabolism with exercise,” says Elizabeth McAninch, MD, an assistant professor of medicine in the division of endocrinology and metabolism at Rush University Medical Center in Chicago. Both cardiovascular and strength-training exercises are important for boosting metabolism. Strength-training exercises, such as weightlifting, build muscles, which help burn more calories. Cardio exercises, including walking, jogging, biking, swimming, and aerobics, also help boost metabolism. Higher-intensity cardio exercise is more effective at improving metabolism than lower-intensity exercise, so try a more intense class at your gym or incorporate interval training into your exercise routine.
Avoid skipping meals and starvation diets. “Starvation is a very well-known cause of low metabolism,” Dr. McAninch says. The signs and symptoms of starvation can also look a lot like hypothyroidism. If you’ve been eating a very-low-calorie diet and experiencing symptoms of a slowed metabolism, like fatigue, go back to normal eating, McAninch says. Talk to your doctor or registered dietitian to develop a meal plan that works for you.
Choose protein. You should be eating throughout the day, but your food choices should be healthy ones that will keep your metabolism running strong. That starts with including lean protein in your meals, says McAninch, and avoiding refined carbohydrates.
Stay hydrated. It’s unclear whether the consumption of water can increase metabolism. While some research has found that water may increase the amount of energy you burn at rest by as much as 30 percent, another study found no connection between water and energy burned. However, your body needs enough water to work well, and that means getting about 2.7 to 3.7 liters (about 90 to 125 ounces) of water per day, according to the National Academy of Sciences.
See your doctor before starting any supplements. There are no dietary supplements that can treat hypothyroidism in place of thyroid hormone, McAninch says. And some supplements, such as those that contain iodine, can worsen hypothyroidism. Also, McAninch says, if you’re taking thyroid hormone, it’s important to take it by itself, on an empty stomach — and not at the same time as other pills, including supplements.
Get enough shut-eye. Not getting enough sleep can lower your metabolic rate, according to the Sleep Foundation, which recommends that most adults get about seven to nine hours of sleep a night.
Making these changes in your life can help you manage hypothyroidism and overcome the effects of slow metabolism that accompany it.
Additional reporting by Julie Stewart.
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