Struggling with Menopause and Thyroid Issues? Here’s What You Need to Know!

If you’re like many women over 50, navigating menopause is already challenging enough. But when you add thyroid issues like Hashimoto’s Thyroiditis into the mix, it can feel overwhelming, right? Believe me, I’ve been there, too.

If you’re not currently dealing with a thyroid condition, count your blessings, but don’t stop reading! Most of the tips I provide in this blog will also help manage menopause conditions.  More importantly, did you know that nearly 1 in 8 women will develop a thyroid disorder during her lifetime? Additionally, about 20% of women over 50 are affected by thyroid problems—most commonly, Hashimoto’s Thyroiditis, an autoimmune condition that leads to hypothyroidism. So, while you might not have a thyroid condition now, it could be something you have to deal with in the future. So, read on!

What Is Hashimoto’s Thyroiditis?

Hashimoto’s Thyroiditis happens when your immune system mistakenly attacks your thyroid, causing inflammation and reducing its ability to produce thyroid hormones. This leads to hypothyroidism, which may cause symptoms like fatigue, weight gain, brain fog, and feeling extra sensitive to cold.

If you’re going through menopause and also struggling with thyroid issues, I know how hard it is to figure out what’s causing what. I was diagnosed with Hashimoto’s Thyroiditis in 2019, right when I was deep into the hormonal shifts of menopause. Let me tell you, the two together can be a powerful contender, but there is hope! I want to share what helped me, so you can find some relief, too.

The Menopause and Thyroid Double Whammy

You’re already managing the weight gain, brain fog, fatigue, and mood swings that come with menopause, right? Now, with thyroid issues added in, these symptoms can get worse. It’s like fighting the same battle on two fronts. But there are ways to make this journey easier.

First, let’s take a look at some symptoms you might be experiencing:

• Weight gain: Menopause slows down your metabolism, but thyroid dysfunction can make it even harder to keep the weight off.
•  Brain fog: Low thyroid hormones and menopause hormone fluctuations can make it tough to think clearly.
•  Severe fatigue: Both conditions mess with your energy and sleep, leaving you exhausted.
•  Mood swings: Anxiety, depression, or irritability may be heightened by the combination of thyroid and menopause hormone shifts.

 While it can be difficult to determine what is causing what, the good news is there are steps you can take to feel better. I want to share a few things that helped me. I believe they’ll make a difference for you, too.

8 Ways to Manage Menopause Symptoms with Thyroid Issues

1. Focus on a Nutrient-Dense Diet: Eating whole foods can make a huge difference in how you feel. I know it’s tempting to reach for junk food when you’re tired and craving comfort food, but stick to lean proteins, healthy fats, leafy greens, and anti-inflammatory foods. If you have Hashimoto’s, you might want to cut back on gluten, as it can sometimes trigger autoimmune responses. 
2.  Incorporate Gentle, Regular Exercise: You don’t have to hit the gym for hours to see a difference. Walking, yoga, or light strength training can boost your metabolism, improve your mood, and help you feel more energized. Just be sure not to overdo it—listen to your body.
3. Prioritize Sleep Hygiene: I know how easy it is to push sleep aside when life gets busy, but trust me, sleep is crucial for regulating hormones and overall health. Set a bedtime routine, limit screen time before bed, and try some calming activities like deep breathing or meditation to wind down. Just give it a week, and you’ll notice a difference!
4.  Consider Supplements: You might benefit from supplements like selenium, omega-3s, vitamin D, and B vitamins. These can help balance hormones, reduce inflammation, and boost energy. Always talk to your healthcare provider before starting any new supplements. For my favorite plant-based Omega, go HERE
5.  Manage Stress with Mindfulness: Stress worsens both menopause and thyroid symptoms, so finding ways to manage it is key. Mindfulness practices like meditation, journaling, or deep breathing exercises can help reduce stress and improve mental well-being. Even just a few minutes a day can make a big difference.
6.  Stay Consistent with Thyroid Medications: If you’ve been prescribed thyroid medication, take it as directed. Staying consistent is essential for managing hypothyroidism. Work closely with your doctor to ensure your hormone levels are where they need to be.
7.  Hydrate Well and Often: Staying hydrated helps with fatigue and brain fog. Drinking enough water each day supports your metabolism and mental clarity. Try adding electrolytes to your water, especially if you exercise regularly. It’s a simple way to make sure you’re staying properly hydrated. LMNT is one of my favorite electrolyte brands because it has good ingredients and is sugar free.
8.  Consider Intermittent Fasting: Intermittent fasting (IF) can help manage both menopause and thyroid symptoms. It can improve insulin sensitivity, support weight loss, and reduce inflammation. I know that managing your weight is a big concern, and IF made it easier for me to lose weight and feel better overall. If you’re curious about how IF can help, grab my FREE guide, The Ultimate Guide to Intermittent Fasting for Women HERE.

 Final Thoughts

I know it’s not easy juggling menopause and thyroid issues like Hashimoto’s, but you don’t have to feel powerless. By making these small but significant changes and working closely with your healthcare provider and health coach, you can regain control of your health and feel like yourself again. And if you’re fortunate not to be dealing with thyroid issues, these tips are all good for managing menopause symptoms as well.  You’ve got this!