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exercise

How To Exercise For Your Thyroid

July 26, 2017 By //  by admin

how to exercise thyroid

Is your current exercise routine sabotaging your thyroid health?

If you have a thyroid condition, you may be experiencing one or more of the following when it comes to exercise:

  • You’re exhausted and can’t imagine attempting exercise or even making it to the gym
  • You’re making exercise a regular habit but you find that it takes you forever to recover and you experience lots of muscle or joint pain afterward
  • You’re working out like crazy and are beyond frustrated that your best efforts at the gym aren’t getting you any closer to your goals

If any of the above sounds familiar, read on!

Hypothyroidism or Hashimoto’s Disease can make exercise a challenge. Why? A low thyroid also means a low metabolism. Even if you’re taking medication and your thyroid labs are “normal” your metabolism could still be suffering.

First and foremost is to make sure your thyroid labs (especially your free T3) are optimal so you have the stamina and energy to make it through your day AND get some exercise in. With optimal labs you will also recover faster from exercise and experience less muscle and joint pain.

Secondly, (and this is the important part!) the type and length of exercise can make a big difference for hypothyroid folks.

Did you know that high intensity or extended periods of exercise can actually lower your Free T3 (your most active thyroid hormone) and increases your Reverse T3?

This combination is like a big brake pedal for your thyroid gland telling it so slooow down. For people with low thyroid function, this is the opposite of what we want!

Here are some questions to ask yourself to help decide if your current exercise plan is right for you:

  1. How do you feel during exercise?
    If at any time you feel dizzy, lightheaded or fatigued during exercise it may be too strenuous.
  2. How do you feel after?
    After exercise, you should feel energized and upbeat due to the positive endorphins that are released with physical activity. If you’re feeling sore, exhausted, or like you need a nap, you may need to dial back the intensity of your workouts.
  3. Could you do the same exercise again?
    If the answer is yes, you’re exercising at the sweet spot of intensity (not too low and not too high)
  4. Do you enjoy it?
    Please, pick something you actually enjoy! Exercise doesn’t have to mean slugging it out at the gym day after day. Walking, hiking, yoga, biking, karate, swimming or mowing the lawn are all wonderful ways to move your body.

Here are my general recommendations on how to exercise for your thyroid:

  • Keep your exercise at a low to moderate intensity (less than 75% of your maximum heart rate) for approximately 30-40 minutes.
  • Avoid high-intensity cardio or extended periods of exercise. Don’t over do it – your body will interpret this as stress and will slow down your metabolism even more to conserve energy. Exercises to think twice about would include marathons, high-intensity spinning, or aggressive HIIT training.
  • Build muscle! Cardio is not king in the thyroid world. More muscle = better metabolism.
  • Listen to your body. If you feel good both during and after exercise, it’s likely a good choice for you.

Have questions? Book your Free Thyroid Assessment to learn more!

Dr. Katie Rothwell, ND

References:
https://www.ncbi.nlm.nih.gov/pubmed/16175498

How To Exercise For Your ThyroidRead More

Filed Under: Naturopathic Medicine, Uncategorized

Exercise and Fertility

April 24, 2015 By //  by Whitney Young, ND

 

smashed scale

Overweight and obese women are often told to lose weight in order to improve their fertility. They are told to eat less and exercise more with the focus on losing 10% of their body weight.

They leave doctor’s offices feeling ashamed, frustrated and angry. Do these doctor’s believe that they’ve never tried that before?

We want to let these women know that they can stop focusing on the weight loss part and just focus on the exercise part.

A study published in Reprod Biomed Online, July 2014 found that obese women who exercised regularly before IVF and ICSI had not only higher pregnancy rates but also higher live birth rates.

What’s key here is that it wasn’t that these women exercised and lost weight, because they didn’t. They had a stable BMI – their weight didn’t change!!

This is so empowering for these women – they can stop weighing themselves and just move their bodies. If they move, they are successful. Nice.

Please share this with anyone you know who needs to hear this. Give these women hope and action.

Yours in health,

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

 

 

Exercise and FertilityRead More

Filed Under: Fertility, Research

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drwhitneyyoung

Mom, Widow, Naturopath, Mommy Mentor helping Moms raise healthy & happy kids without Mommy Guilt. Get the Free SuperMom Survival Guide 👇🏻

It’s hard to find a positive spin on the last co It’s hard to find a positive spin on the last couple weeks of events in Ontario. 

Last week I was struggling. I didn’t realize how hard I was struggling. This is hard. 

I know I’m not alone. Every patient I talk to is affected by this pandemic. You are affected.

So here, here’s one positive thing.

Spring is here. Being outside makes humans feel better. Fresh air. Opening up the windows. Sitting on a balcony. Gardening in your back yard. Taking your shoes off and walking in the grass. It’s called nature cure.

Notice trees, flowers, the buds on the hedges. 

These are simple things you can do. 

They can’t take that away from us.
What colours are normal?! How often should they What colours are normal?! 

How often should they be pooping?

Is this normal??

I get these questions all the time. I’ve recorded a great little video for pregnant moms and moms of newborns all about poop! 

Watch it now (plus 2 more!) Link in Bio.

I’m here for you,
Whitney
I’m listening! You just want to be heard. You w I’m listening!

You just want to be heard. You want to be believed. You want someone to dig deeper. 

I help women put the pieces together with their hormones, fertility, pms, and mood. 

I help you feel better. I’m listening. 

Book a free meet-the-doctor visit to get started.
I'm teaching Baby Food Basics again soon! Do you k I'm teaching Baby Food Basics again soon! Do you know a baby between 3-9 months old? 

They can live anywhere because this is a virtual class! 

Parents can get all their questions answered while I share the latest research on when to introduce solids and how to do it safely and calmly. 

Link in Bio:)

Whitney
I use this supplement a lot for my little patients I use this supplement a lot for my little patients. It's dairy-free so it's perfect for my pediatric patients with health concerns like food-sensitivities, allergies, eczema, constipation, reflux, diarrhea, and more.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Naturopathic doctors help tailor your plan specifically for your child. I take the guess-work out of their concerns for you. I help get to the root cause of what's going on for your child. I also help you keep their treatments natural as possible, because I know that's really important to you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm here for you, so you don't have to figure it out on your own.
What are your biggest barriers when it comes to ea What are your biggest barriers when it comes to eating well? 

🥘 Do you skip meals?

🥗 Do you know when you’re hungry but ignore it?

🥕 Are you too busy to meal-plan?

🍅 Do you feed your kids really well but your diet is lacking the same nutrients?

What are your particular obstacles? 

Name them then let’s come up with strategies that will help you on your path to health. 

Book a free meet the doctor with me and let’s get started.
Acupuncture is an ancient healing art used for a v Acupuncture is an ancient healing art used for a variety of conditions and situations in our modern world. It’s quite common for people to notice benefits like reduction of muscle pain. 

At our clinic I use acupuncture primarily for hormone regulation, infertility, and during pregnancies. 

There are acupuncture points on the body that have traditionally been used to help prepare for labour. In a recent journal review acupuncture was found to be of some benefit in improving cervical maturity.  I already knew this and have had lots of success. 

So, yes, it is a thing. 

PMID 29036756
Happy belated Easter from my family to yours. It s Happy belated Easter from my family to yours. It seems like we’ve gotten used to quiet holidays with no travel. I’m still missing my extended family and my husband but I’m trying to make the most of it. Being preset with this moment.
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