Hello everyone,
Today I would like to give you a very personal insight into my journey with Hashimoto and how I managed to get my life back. For those who don't know: Hashimoto is an autoimmune disease in which the thyroid gland is destroyed as a result of lymphocyte infiltration. This disease brings with it a variety of symptoms, including fatigue, weight gain, depression and much more.
When I was diagnosed with Hashimoto a few years ago, I felt lost and overwhelmed. But one aspect that helped me a lot was adjusting my diet.
The Diagnosis
During my second pregnancy, I suffered from severe hyperemesis (vomiting several times a day). Due to this complication, I had to take prednisolone for several months, which led to significant weight gain. After the pregnancy, I was constantly exhausted, had extreme mood swings and was unable to lose my extra kilos despite a balanced diet and exercise.
I thought that was normal, as I had a small three-year-old child and a baby, and had a very difficult pregnancy with several hospital stays and medication behind me. When things didn't improve after six months and actually got worse, I had my thyroid levels checked through a blood test. I was diagnosed with Hashimoto's thyroiditis and finally had an explanation for my constant exhaustion and inexplicable weight stagnation despite exercise and a balanced diet.
The Therapy
I began therapy with L-thyroxine, as I had learned during my residency and medicine school. After a few months, my blood results indicated that my thyroid levels were very well regulated.
In the first few months, the exhaustion and mood swings improved, and I lost a few kilos. Three kilograms in seven months is not much, but it was still progress. With the diagnosis and the right treatment, I thought: "I have to be patient and keep going: exercise, healthy diet."
Unfortunately, after this optimistic initial phase, the symptoms returned, and no matter what I tried, it just didn't get better. I didn't recognize myself - I was irritable at every little thing, had to take a nap after lunch, and was still completely exhausted in the evening. I had neither the patience nor the energy to do anything with my children.
The First Step: Research
I began to thoroughly research the disease and potential treatments. One area that was consistently emphasized was nutrition. I read numerous books about Hashimoto and microbiomes by authors such as Dr. Kharrazian, Dr. Haldermann, Wentz and Dr. Kellman. I also studied many scientific papers on autoimmune diseases and nutrition and the influence of our gut microbiomes on weight, well-being and mental health.
Change In Diet
Up until then, I had already been eating a healthy and balanced diet, but after doing my research, I made some changes. The first big step was to give up gluten. Some studies and reports suggest that gluten can promote inflammation in the body, which is particularly problematic with an autoimmune disease like Hashimoto. The transition was challenging at first because gluten is everywhere, but after just a few weeks I noticed an improvement in my symptoms. Fatigue subsided and my general well-being increased. Weight loss also came more easily.
I changed my exercise routine and switched from high-intensity training to low-impact workouts. I also drastically reduced sugar consumption. Sugar can stress the immune system and promote inflammation, so I switched to natural sweeteners like honey and dates. This not only helped me to better control my weight, but also to keep my energy levels stable.
I initially gave up dairy products and gradually reintroduced them after three weeks while keeping a diary of my symptoms. I increased the use of sheep and goat milk products and felt very well despite consuming them.
I started paying more attention to my gut microbiome and consumed fermented foods like kefir, kombucha, kimchi and pickles on a daily basis.
Nutrient-rich Foods
Another important aspect was eating nutrient-rich foods. I started incorporating a lot more vegetables, fruits, nuts and seeds into my diet. In particular, leafy green vegetables, berries and omega-3 rich foods like chia seeds and walnuts became a regular part of my diet.
Iodine, Selenium and Vitamin D
Certain nutrients play an important role in supporting thyroid function, including iodine, selenium and vitamin D. While iodine is important in moderation, too much can be problematic with Hashimoto. That's why I made sure to only consume iodine-rich foods in moderation and had my levels checked regularly.
Every day I eat two Brazil nuts, which are rich in selenium and thus support my thyroid without the need for additional supplementation. Equally important was vitamin D, which I ensured through sunlight and dietary supplements.
Probiotics and Prebiotics
Our microbiome influences many aspects of our health. A good microbiome cannot cure a disease, but it can improve the symptoms. That's why I have integrated more prebiotics into my diet plan. Prebiotics are indigestible food components (fiber) that support gut health by promoting the growth and activity of beneficial gut bacteria. The breakdown products of prebiotics are short-chain fatty acids that enter the bloodstream and thus also have positive effects on other organs. Important prebiotic food components include galacto-oligosaccharides (GOS), fructo-oligosaccharides (FOS) and inulin, which are found in carrots, kiwi, radishes, tomatoes, asparagus, garlic, Jerusalem artichokes and onions.
In contrast to prebiotics, probiotics are living microorganisms that I ingest through fermented foods. In addition, I took a probiotic. When choosing probiotics, it is important that they contain many different bacterial strains and between 50 billion and 200 billion bacteria, as well as at least these three types of Lactobacillus: acidophilus, rhamnosus, plantarum.
One-Day Meal Plan For Hashimoto's Disease
Breakfast - Poached Eggs With Avocado
Ingredients:
- ⅓ cup sheep's or goat's milk yogurt
- ¼ teaspoon salt
- 3 thick slices ripe tomato
- ¼ avocado
- 2 large organic eggs, room temperature
- 1 teaspoon chili oil, or to taste
- Salt and pepper to taste
Preparation: Mix the yogurt with salt in a small serving bowl and top with the tomato and avocado. Fill a saucepan with water. Bring the water to a boil, then reduce the heat to a simmer. If the water is too cool, the egg will fall apart before it cooks; if the water is too hot, you'll end up with tough whites and an overcooked yolk.
Set a timer for exactly 3 minutes for medium-firm yolks. Adjust the time up or down for a softer or firmer yolk. Cook for 2½ to 5 minutes, depending on desired firmness. Remove the eggs from the hot water with a spoon. Lift each poached egg out of the water and hold it briefly over the pan to drain any clinging water. Place each well-drained egg on top of the tomato mixture. Add the chili oil, salt and pepper to taste.
Mid-Morning Snack
Ingredients:
- 1 pear
- 1 teaspoon almond butter
Preparation: Mix the ingredients and enjoy!
Lunch - Chicken Salad with Artichoke
Ingredients: (3 Servings)
- 3 medium artichokes
- 1 teaspoon minced garlic
- 4 cups mixed leafy greens
- 1 cup chicken pieces
- 6 cherry tomatoes
- 1 small cucumber
- a small red onion
- Salt and pepper to taste
Ingredients for the dressing:
- 2 tablespoons fresh lemon juice
- 1 teaspoon finely grated lemon zest
- ¼ teaspoon salt
- ½ teaspoon Dijon mustard
- 3 tablespoons olive oil
- Salt and pepper to taste
Preparation: Mix all ingredients together and enjoy!
Afternoon Snack - Raspberry Mango Tart
Ingredients: (12 Pieces)
-
For the base
- 200g gluten-free whole grain oatmeal
- 2 tablespoons nut butter of your choice
- 5 dates pureed in a little water or 2 tablespoons date syrup
-
For the cream
- 150g frozen mango (thawed)
- 100g sheep's yogurt
- 1.5 tbsp chia seeds; 150g raspberries
- 100g sheep's yoghurt
- 1.5 tbsp chia seeds
Preparation: For the base: Mix everything together well. Line the base of a round baking pan (26 cm) with baking paper and press the dough into it well (it's best to coat the sides with a little coconut oil). Bake at 180 degrees top/bottom heat for 20 minutes.
For the cream: Puree the frozen mango and yoghurt and add the chia seeds. Do the same with the raspberries. Put both in the fridge for 10 minutes and then place them on top of each other after the base has cooled.
Dinner - Chili Con Carne with Brown Rice
Ingredients: (3 Servings)
- 12 ounces cooked brown rice
- 1 medium yellow onion, chopped, about 1 cup
- 2 tablespoons olive oil
- 1 pound lean ground beef
- 1 teaspoon minced jalapeño
- 2 garlic cloves, minced
- ½ teaspoon ground oregano
- 1 tablespoon chili powder
- 1 tablespoon cumin
- 1 tablespoon paprika
- 1 teaspoon salt
- ½ teaspoon cayenne pepper (optional)
- 1½ cups canned organic tomatoes
- ½ cup water
- 1 pound organic kidney beans, drained and rinsed
- Salt and pepper to taste
Preparation: Sauté onion in olive oil for 3-4 minutes. Add ground beef and cook, stirring, until meat is no longer pink. Use a wooden spoon to break up meat as it cooks. Add jalapeño, garlic, and spices. Stir and cook for 2 minutes. Stir in diced tomatoes, water, and kidney beans. Bring to a boil. Reduce heat and simmer for 35 minutes. Add additional salt and pepper to taste.
Pour over rice and enjoy!
For the full meal plan tailored for Hashimoto's Disease, check out Feat - Nutrition Coach app.
The Path To Greater Well-Being
Adjusting my diet was not an easy path and required a lot of discipline and perseverance. But the positive changes were worth the effort. My symptoms improved and I felt healthier and more balanced overall.
I would like to emphasize that each journey with Hashimoto is individual. What worked for me does not necessarily apply to everyone else. It is important to listen to your own body and seek professional support from nutritionists or doctors if necessary.
My journey with Hashimoto has taught me how important it is to pay attention to your own body and offer it the best possible support. The right diet can make a big difference and significantly improve well-being. This event motivated me to start further training in nutritional medicine to help others on their path to well-being.
Stay healthy and take care of yourselves!
Best wishes, Jonida Gjolli
