How to Heal Hashimoto’s Naturally: A Functional Medicine Approach

The goal isn’t just to replace hormones but to reduce autoimmune activity, restore thyroid function, and improve overall metabolism.

1. Heal the Gut to Calm Autoimmunity

Did you know 80% of your immune system resides in the gut? When the gut lining is compromised (leaky gut), undigested food particles and toxins can enter the bloodstream, triggering immune attacks—including against the thyroid.

Steps to Heal the Gut

✅ Eliminate gluten – Research shows gluten mimics thyroid tissue, worsening autoimmunity.✅ Reduce dairy and soy, which can trigger inflammation in sensitive individuals.✅ Add gut-healing foods – Bone broth, fermented foods (kimchi, sauerkraut), collagen peptides.✅ Support microbiome balance with probiotics and prebiotics.

2. Balance Blood Sugar to Reduce Inflammation

Blood sugar fluctuations can worsen thyroid function and drive inflammation. Hashimoto’s patients often struggle with insulin resistance, making weight loss difficult.

Blood Sugar Stabilizing Tips

✅ Ditch processed carbs & sugar – Stick to whole, nutrient-dense foods.✅ Pair protein + healthy fats at every meal to prevent blood sugar crashes.✅ Try intermittent fasting (IF) cautiously – A 12–14 hour fasting window can improve insulin sensitivity.

3. Optimize Nutrient Levels for Thyroid Function

Many people with Hashimoto’s are deficient in key nutrients needed for thyroid hormone production.

Critical Nutrients & Where to Get Them

Nutrient	Why It Matters	Food Sources	Supplement Dosage
Selenium	Reduces thyroid antibodies	Brazil nuts, eggs, seafood	200 mcg/day
Zinc	Supports T4 to T3 conversion	Oysters, beef, pumpkin seeds	15–30 mg/day
Magnesium	Anti-inflammatory, supports thyroid	Leafy greens, almonds	200–400 mg/day
Vitamin D	Regulates immune function	Sunlight, fatty fish	2,000–5,000 IU/day
B12	Prevents fatigue, supports metabolism	Grass-fed meat, eggs	Methylated B-complex

💡 What about iodine? While iodine is essential for thyroid function, too much can worsen Hashimoto’s. If supplementing, balance it with selenium to avoid triggering autoimmunity.

4. Reduce Stress & Support Adrenals

Chronic stress elevates cortisol, which can:⚡ Suppress thyroid function.⚡ Convert active T3 into inactive reverse T3 (rT3).⚡ Worsen adrenal fatigue.

How to Support Your Adrenals

✅ Prioritize sleep – Aim for 7–9 hours of quality sleep.✅ Practice mindfulness – Meditation, deep breathing, or journaling.✅ Use adaptogens – Ashwagandha and Rhodiola help lower cortisol.

5. Strength Training to Boost Metabolism

People with Hashimoto’s often lose muscle mass and struggle with a slow metabolism. But muscle is an endocrine organ that improves insulin sensitivity and reduces inflammation.

Best Exercise Plan for Hashimoto’s

🏋️ Prioritize resistance training (3–4x per week) for muscle maintenance.🚶 Incorporate walking & Zone 2 cardio (low-intensity movement).🚫 Avoid excessive HIIT or long-duration cardio, which can spike cortisol.

6. Get the Right Labs (Beyond TSH!)

Most doctors only check TSH, but this doesn’t tell the full story. To truly assess thyroid function, request:

✅ Full Thyroid Panel – TSH, Free T4, Free T3, Reverse T3, TPOAb, TgAb.✅ Cortisol Testing – If you suspect adrenal dysfunction.✅ Comprehensive Gut Testing – If you have digestive issues.✅ Blood Sugar & Insulin Markers – Fasting glucose, HbA1c, fasting insulin.

Final Thoughts: Take Control of Your Thyroid Health

Hashimoto’s isn’t just a thyroid problem—it’s an immune system and metabolic issue. By taking a functional medicine approach, you can reduce inflammation, restore energy, and support long-term thyroid health.

📌 Key Takeaways:✅ Heal the gut to reduce autoimmune triggers.✅ Balance blood sugar for better metabolism.✅ Optimize key nutrients (selenium, zinc, magnesium, vitamin D).✅ Manage stress & support adrenal health.✅ Prioritize resistance training to maintain muscle.✅ Get comprehensive lab testing beyond TSH.

💬 Have you been diagnosed with Hashimoto’s? Let me know what’s worked for you—or if you need help navigating your healing journey!

🔹 Need personalized guidance? Let’s create a custom plan to help you heal naturally from Hashimoto’s! 💙