Lifestyle, diet and supplementation are important elements in the fight against Hashimoto's disease. But what happens when we also have another goal to achieve?
Many people wonder whether you can do sports with Hashimoto's... What is more, quite a large number of athletes struggle with autoimmune problems. The basic questions are: is physical activity advisable, and how should you plan training with Hashimoto's?
Hashimoto's and physical activity
First of all, it should be mentioned that Hashimoto's is associated with inflammation in the body, which can occur with varying severity depending on how advanced the disease is. Another issue is that it is one of the most common autoimmune diseases and at the same time a frequent cause of hypothyroidism, which is the main target of attacks by the immune system.
Many factors influence the development of the disease. Unfortunately, in today's times, where fast food and highly processed food in general, ubiquitous stress and constant busyness prevail, it is not at all difficult to create the perfect conditions for the worsening of our condition. Especially since stress has become almost an inseparable companion of our daily life. What is more, a high level of stress, persisting for a long time, is one of the main triggers of Hashimoto's.
It is worth knowing that while physical activity is good for us, extreme/excessive training is a large dose of stress for the body. Besides, the same applies to sudden and drastic changes in diet. Experts emphasize that the best option is moderate activity. However, it should be remembered that every body is different and for each person "excessive" and "moderate" training may mean something different.
When choosing the type of activity, among other things, one should take into account the fact that people struggling with Hashimoto's often also have excess weight. In addition, one must also take into account the effect of the disease on one of the main hormonal centers, also responsible for metabolic balance — the thyroid gland.
The right training will help in the fight against Hashimoto's
First of all, we must be aware that unfortunately, bad things often come in pairs. In this case, the biggest threat is type 2 diabetes accompanying Hashimoto's, or possibly
insulin resistance, or at least a significantly increased risk (depending on the stage of the disease). Properly chosen physical activity together with the right diet are key issues in dealing with both.
As I mentioned, people suffering from this autoimmune disease often also struggle with excess weight. What is more, a drop in metabolic rate is, in these circumstances, basically standard. How will an appropriate dose of physical activity help? Training will increase calorie and energy expenditure, and additionally speed up the metabolism.
With the right nutritional approach, training will make it possible to build a smaller or greater amount of muscle tissue, which in turn will translate into a higher amount of calories burned by our muscles.
Regular, well-chosen exertion will support an appropriately high level of serotonin, which in Hashimoto's often drops quite significantly. In addition, it is worth remembering that exercise should take place earlier in the day, because cortisol secretion is also involved.
This hormone is linked to stress, i.e. the factor that triggers the disease and/or its worsening. Evening training may lead to an increase in its level. At the same time, melatonin secretion will also be disturbed, and thus nighttime psycho-physical regeneration, which is extremely important for the patient's condition.
Training with Hashimoto's — what should you pay attention to?
First and foremost, the principle is to properly match the type and intensity of physical activity to the body's capabilities and condition. The next step should be constant monitoring, observation and response to how you feel. All the more so because with Hashimoto's it is not only about physical condition, but also mental condition.
When a worse period comes, adjustments should be made, and as a result you should do a lighter workout or switch to a less intense form of activity. The number of exercise sessions per week and the duration of the workout itself should also be planned accordingly.
What is more, we do not take into account only the circadian rhythm and the cortisol mechanism. The main aspect is recovery, and for each person it proceeds differently. Both a workout that is too hard and one that is too intense or too frequent may adversely affect recovery, and thus also well-being, worsening symptoms.
That is why observation is so important at the beginning. Thanks to our reactions to specific physical loads, we will be able to match the volume and intensity of exercise. Physique or improvement in physical parameters should be in the background — the priority with Hashimoto's is to improve the condition. Therefore, you should do what you enjoy (combine the pleasant with the useful). People with the disease have a higher risk of depression and reduced motivation, so you need to find a good way.
For motivation, the "step by step" principle will work great, where it is quite easy to achieve successes and at the same time gradually accomplish the assumed training goals. Besides, this is related to hormones. Especially if the person training so far was not very physically active — in such a case, caution is needed.
Finally, I will repeat once again that the effort should be moderate (adequate to the exerciser's abilities), so as to keep the condition and well-being of the person with Hashimoto's under control. In addition, various sessions during the week may turn out to be a good idea, e.g. running training and another time resistance training.
The effort itself is one of the tools that support the fight against the disease. Nevertheless, with a well-chosen diet and a training plan, monitored on an ongoing basis, it is possible at the same time to improve health, overall condition, and exercise capacity.
