How to Support Your Hypothyroidism During COVID-19 Social Distancing
It’s a strange time right now. Something I don’t believe any of us have experienced before. I’ve definitely been feeling the anxiety about it all, but I’m doing my part to stop the spread by social distancing.
This means staying at home, only leaving for absolute necessities like going to the grocery store and doing my part to flatten the curve.
Yes, this means LOTS of Netflix and boredom, but this downtime can also be an opportunity to establish some great habits for supporting your hypothyroidism.
I understand that grocery stores might not be as well stocked as usual and perhaps finances have become a bit tighter from the world’s response to COVID-19. But here are a few things I’m doing to support my hypothyroidism right now, from home.
1) Workout Out Most Mornings
Staying active can help curb some feelings of anxiety and also is a great way to support your body, especially when you’re inside and sitting more than you usually might.
Set an alarm and try to make it a routine that you follow to get up and move in some way for at least 30 minutes. Also mornings tend to the time least likely to be interrupted, so that’s my go-to time to workout.
If you have family or friends with you, get them to join in too. It's a fun way to pass the time and great for your hypothyroidism.
An unfortunate side effect of our hypothyroidism is that our basal metabolic rate (BMR) , which accounts for how many calories your body is burning to just stay alive and do it’s normal thing, tends to be lower than people without the disease. As such, when we’re sitting around more than usual, it’s important for us to do things to increase our BMR like strength training and other activities to get our hearts beating.
I’ll be hosting some LIVE workouts on the Harmonē instagram over the next few weeks, so be sure to tune in for those. But to get your blood pumping, use your dumbbells if you have them, resistance bands or even heavier household items like wine bottles, washing detergent, etc., and do some strength training.
My favourite go-to moves include:
Burpees
Squats (add a pulse to make it harder with or without weights)
Push ups
Wall sits
Lunges
Plank holds
These are complex movements that can be quite challenging even with just your own body weight. But the most important thing is to try to keep moving and add some strength training where you can at home a couple of times a week.
2) Go for Walks
During social distancing, we are (as of March 21, 2020) still allowed to go out for walks on your own or with only the people you’ve already been exposed to at home. I strongly encourage you to get 30 minutes of walking in each day.
Not only is it great for your mental health to get out of the house and get some fresh air and sunshine, but it’s also a great way to keep your body moving.
Listen to a podcast, walk your dog, call a friend. Do these activities while walking around your neighbourhood (and of course, please keep a 6 foot distance between yourself and anyone else you encounter on the street ).
3) Mediate
It’s okay to feel anxious right now. There is a lot of uncertain and I think we’re all feeling a bit unsure of what’s going to happen. I’m an eternal optimist so I’m hopeful that everything will be okay soon and that we’ll all get through this together.
But social distancing can be isolating, especially if you live alone. Meditation has helped me so much to help soothe my anxiety.
I like to start my morning with a 15 minute guided meditation from YouTube while I’m still in bed. It’s a nice way to start the day over just going directly to my phone and checking the news. Try to give yourself a few minutes to just focus on your breathing and clear your mind.
Managing stress is vital for balancing hormones and supporting your hypothyroidism, so try to make some time for yourself to just sit quietly and mediate.
For parents, though I am not currently one, I’ve heard that even just taking 5 minutes while in the washroom on your own to focus on your breathing and close your eyes, can do wonders.
Here are a few guided YouTube meditations you can try at home for free:
4) Prepare Healthy Foods
Now is a great time to make sure you’re eating well to fuel your body and keep your immune system strong. I understand that it can be difficult when you’re not able to get the grocery store as frequently and perhaps relying on more non-perishable items. That’s totally okay. At this time your focus should just be on doing the best you can with what you have.
Try to use frozen vegetables - If you are able to find them, try to use frozen broccoli, green beans or other frozen green vegetables to include in 1-2 of your meals each day.
Opt for stir-frys - these are a great way to keep things simple and still nutritious. Use whatever vegetables and protein you have access to and stir-fry it together for a delicious meal. My favourite is broccoli with chicken and homemade ginger dressing. It’s simple, doesn’t take long to make, and can offer lots of leftovers for you to eat later or share with your family.
Choose low-glycemic index fruits (like berries) and avoid too many dried fruits if you can. They’re very high in sugar and it’s better to opt for the real fruit with fibre and nutrients to help fuel you.
Make casseroles - They will freeze well and can help you and your family have healthy meal options whenever you need them. My go-to favourite healthy casserole is Downshiftology’s Chicken Broccoli Casserole.
Try to limit added sugar - though it’s tempting to use this time to bake comforting treats, try to limit excess and added sugar. When baking trying to use healthier substitutes like maple syrup, Stevia or coconut sugar in place of traditional white sugar.
Again, don’t worry about being perfect. Just do your best to choose vegetables and healthy protein options as often as you can. We’re all in this together and we’re all just doing our best.
5) Check In With Friends
Mental health is so important for overall health. Make sure you’re still checking in virtually with friends and family during this time.
I’ve been making plans to have virtual “lunch dates” with friends where we call each other over FaceTime or Skype to chat while we eat lunch. You can even do a virtual “trivia” night and try to plan games together online.
It’s a great way to stay social and not feel as isolated during social distancing.
6) Ensure I Have Enough of my Thyroid Medication
This is an important one. Get in touch with your pharmacy and make sure you have enough medication for a few weeks in case you might have to stay home for a bit longer.
How are you managing your health during this time? I’d love to hear in the comments below!
I hope you and your family are staying healthy during all of this. We’re all in this together and I know that this will pass. On the bright side, I firmly believe that will help us appreciate our daily lives and freedom so much more when we’re on the other side.
Sending much love your way,
Sarah
Founder of Harmonē