Stress 101:How to Avoida Flare-Up

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Paloma Health is thefirst online medicalpractice focused onhypothyroidism. Weoffer at-home bloodtest kits, live videoconsultations withthyroid specialists,and prescriptionmanagement. Ahead, tools to loweryour chance of anautoimmune flare-updue to stress.

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Stress affects thyroid function. When thebody is stressed, the adrenal glands producecortisol. Studies suggest that elevated levelsof thyroid-stimulating hormone areassociated with high levels of cortisol. Ahead, practical, actionable ways to copewith fear and anxiety. The tools in this guidewill help you to build resilience, calm, andawareness to lower your chance of anautoimmune flare-up due to stress.

Avoid an autoimmune flare

In times of uncertainty, it's important todistinguish anxiety from fear. Fear is basedon a real threat that requires immediateaction. Anxiety, on the other hand, isconjecture - a story our mind makes upbased on incomplete information. Anxiety feeds on itself. We make up storyafter story about all the things that couldhappen, and these imaginary threatsheighten our senses. In this state, our brain

Control the controllable

doesn't have enoughspace to perceive theworld around usclearly, & judgmentbecomes impaired.

Circle of influence

Decide what's in your controlSeparate fear from anxiety to understandand manage what is in your control. This is amindfulness superpower that gives yourbrain some space to decide what to do next.

Draw a circle on a pieceof paper. On the insideof the circle, write ordraw the things that arein your control. On theoutside of the circle,write things that are notin your control.

In my control

Out of my control

Evidence shows that the gut microbiome andthyroid autoimmunity influence one another.People with Hashimoto's disease often havean imbalanced gut microbiome - meaningthat there are more bad bacteria than goodbacteria in the gut's environment. The thyroid is sensitive to changes in thegut microbiome. A well-balanced gutsupports metabolic functions and helps tomanage stress. Research shows thatimbalance and inflammation in the centralnervous system can cause mentalillnesses like anxiety and depression.

Eat well for a healthy mind

Reactive foods maycause inflammationthat can worsen yourautoimmune reactionsor interfere with yourthyroid function.

Remove dietarytriggers

Probiotics can help torebalance your gutmicrobiome, whichmay reduce leaky gutand its symptoms.

Reintroducehealthy bacteria

1

You need nutrients likeselenium, iron, & zinc forthyroid synthesis. Loadup on fruits & veggies,fresh fish, and healthyfats like seeds & nuts.

Replace withnutrient rich foods

2

3

Supplementing nutrientdeficiencies can helpto improve symptomsor support thyroidmedication absorption.

Repair withsupplementation

4

Practice regular movementResearch suggests that people who exerciseregularly are more resilient against stress,which may protect them from diseases orflare-ups related to stress. While your hypo-thyroid symptoms may decrease yourendurance, exercise increases naturalendorphins, and this helps combat fatigueand stress. It can be hard to build healthy habits andmomentum. The important thingis consistency; move your body for 30minutes, three to five times per week. Startyour morning with five to ten minutes ofstretching or yoga, go on a walk on yourlunch break, or schedule in time in yourcalendar to do a home workout video.

Try this at-home workout

Warm-up your body for 60 secondsStanding lunges for 60 secondsPush-ups (knees down) for 60 secondsJumping jacks for 90 secondsPlank for 30 secondsBicycle crunches for 60 secondsMountain climbers for 60 seconds

Rest for 15 to 30 seconds between each.

Mind-body interventions like meditation canhelp to reduce and manage stress, whichaffects endocrine function. One benefit ofmeditation is to develop a compassionateattitude toward ourselves and our thoughts.When we have self-compassion, we showmore resilience, ruminate less, and learn fromsetbacks more quickly.

Meditate to manage stress

Loving Kindness Meditation

Very simply, chant to yourself: "May I be safefrom harm. May I be strong and healthy. May Ibe happy and contented. May I experience a lifefilled with ease." Then, extend those same sentiments to thepeople you love and to the world. Saying thosewords to yourself with sincerity helps you to relax& release the control of anxiety.

Get smart, holistic care.Schedule a free call with a care

advisor to determine if Paloma can helpyou manage your condition.