How Exercise Can Energize or Deplete You: The Role of Thyroid Health
Exercise is an amazing thing. I never want you to think I’m telling you exercise is bad or that you shouldn’t do it. We need daily movement, but what most people don’t realize is that exercise can actually make you feel worse IF you have this one issue: thyroid issue. In other words, your thyroid needs to be optimal to be able to get the most out of your daily workouts. Let’s break this down!
The Thyroid’s Role in Energy Production
Your thyroid gland produces hormones that play a crucial role in regulating your metabolism, energy levels, and overall health. The two primary hormones it produces, thyroxine (T4) and triiodothyronine (T3), affect nearly every cell in your body. They help convert the food you eat into energy, regulate your heart rate, and support muscle function. Note: most doctors only test for T4 which is so unfortunate. There is so much more to the story with thyroid than just T4.
When your thyroid is functioning optimally, exercise can provide a much-needed boost in energy. However, if you’re experiencing thyroid imbalances—such as hypothyroidism (an underactive thyroid) —the effects of exercise can be drastically different.
When your thyroid is functionally optimally, exercise can:
Enhances Metabolism: Regular exercise stimulates your metabolism, helping your body use energy more efficiently. For those with optimal thyroid function, this means that workouts can lead to increased energy levels, improved mood, and better overall health.
Improves Blood Circulation: Physical activity promotes better blood flow, delivering oxygen and nutrients to your muscles and organs. This boost in circulation can help combat feelings of fatigue and lethargy.
Releases Endorphins: Exercise triggers the release of endorphins, the body's natural mood elevators. These “feel-good” hormones can help reduce feelings of stress and anxiety, which in turn can enhance your energy levels and motivation.
Improves Sleep Quality: Regular physical activity can help you fall asleep faster and improve sleep quality, leading to increased energy levels during the day.
When your thyroid is not functioning optimally, exercise can:
Fatigue: A lack of energy can make even low-intensity workouts feel daunting, leaving you feeling more tired afterward.
Weight Gain: Hypothyroidism can slow your metabolism, making it harder to lose weight and leading to additional fatigue during workouts. Your body will also conserve more calories which makes it difficult to lose weight.
Muscle Weakness: You may experience weakness and stiffness, making it challenging to engage in regular exercise and contributing to feelings of exhaustion.
Afternoon crash: You might feel great during your workout, but then you have a major afternoon crash leading to fatigue, sugar cravings and brain fog.
Finding the Right Balance
If you suspect that your thyroid health is affecting your energy levels and exercise performance, here are some tips to help you find the right balance:
Consult a Healthcare Professional: If you’re experiencing symptoms of thyroid imbalance, it’s essential to consult with a healthcare provider for appropriate testing and treatment. I recommend finding a practitioner that takes a holistic view of your thyroid. (This is what I do in my virtual practice. Apply to work with me!)
Start Slow: Starting with light exercise and gradually increasing intensity is crucial. Listen to your body and allow it to adapt to your routine without overwhelming yourself. When you’re treating thyroid issues, walking is the MVP!
Prioritize Rest and Recovery: Make sure to include rest days and recovery time in your routine. Allowing your body to recuperate is essential for energy levels, especially if you’re managing thyroid issues. I recommend sleep over getting that full workout when you’re recovering from a thyroid issue.
Nourish Your Body: Focus on a balanced diet rich in nutrients that support thyroid health, such as iodine, selenium, zinc, and omega-3 fatty acids. This is where mineral testing can be impactful on your health because you can discover exactly what nutrients may be out of balance. This is also something I do in my virtual practice!
Remember, exercise can be a powerful tool for increasing energy and supporting weight loss, but it’s important to recognize how your thyroid health plays a crucial role in this relationship. Whether you’re feeling energized or depleted after a workout, understanding the connection between your thyroid and exercise can help you make strategic choices that support your health goals.
