Hashimoto’s Winter Survival Guide

Before my Hashimoto’s diagnosis, I was sleeping under two blankets while living in southern California, and wearing sweaters and scarves to my office, while everyone else showed up in short sleeves. I would also complain to my husband that our house was too cold, only to find that the thermostat was set at 73 degrees Fahrenheit!

Cold intolerance is a common symptom many of us have…

The thyroid gland has been called a thermostat for our body, as it helps to regulate heat. People with hypothyroidism are prone to having low body temperatures and cold intolerance.

It’s one of those symptoms that we often brush off, don’t notice, and don’t take seriously… but can be very distressing when we do not take the proper precautions.

People with hypothyroidism are also at greater risk of suffering from hypothermia, a potentially life-threatening condition when exposed to cold temperatures.

For those of us with Hashimoto’s, winter can feel extra hard. The colder temps can exacerbate our cold hands and feet, and sometimes it can feel impossible to get warm.

Beyond the actual cold, the short days, the lack of sunshine, and lack of healthy levels of vitamin D can exacerbate Hashimoto’s, and can also lead to circadian rhythm disturbances, adrenal dysfunction, and seasonal affective disorder (S.A.D.).

There’s a hypothesis that most people who experience S.A.D. become depressed during the winter months because of a misalignment in the circadian rhythm, due to the lack of light during winter (especially in the morning). (1)

I know personally, I have been more prone to seasonal affective disorder and have had trouble waking up in the mornings (especially when it’s still dark outside).

I’m no stranger to harsh winters… I grew up in Poland and Chicago, and lived in Colorado for 6 years… so I hope some of my survival tools help. 🙂 In the Western hemisphere, we are still in the thick of winter (it has even been cold in Texas!), so I wanted to share some of my favorite resources to help keep you toasty warm for the rest of this season.

1. Optimizing Thyroid Hormone Levels

Did you know that some people need to take a higher dose of thyroid medication in the winter months? (2) As I posted on Instagram this winter, this is because thyroid hormones help us generate heat. (3) This is why I always recommend testing your thyroid hormones seasonally, especially if you’ve noticed you haven’t been feeling as well since winter started.

Full Thyroid Panel: I recommend getting a full thyroid panel done to look at your TSH, free T3, free T4, and thyroid antibodies.

I love the self-order option from Ulta Labs because it’s so convenient (no waiting to get into the doctor’s office), but of course you can always have your thyroid levels checked through your doctor as well.

2. Optimizing Vitamin D Levels

Vitamin D is a key nutrient for thyroid health, and most of us get less of it in the winter due to less light and less time spent outside. (4) This is why I recommend having your vitamin D levels tested, and supplementing with vitamin D if needed. It can make a world of difference in your wellbeing! Here are my baseline recommendations, but be sure to check out my full article on vitamin D and Hashimoto’s to learn about all the benefits.

• Vitamin D Test: This self test from Ulta Labs is super convenient, and you can also have your vitamin D levels tested through your doctor. While the conventional reference ranges define vitamin D deficiency as under 30 ng/mL, I have found that vitamin D levels should be between 60 and 80 ng/mL for optimal thyroid receptor and immune system function.

• Vitamin D3 Supplement: If you find that your vitamin D levels are low, a supplement can be hugely helpful, especially in the winter when it’s more difficult to get vitamin D from the sun. As the recommended daily allowance of 400 IU of vitamin D has been shown to be inadequate for most people, I generally recommend 5,000 IU per day as a starting point for my clients with Hashimoto’s. Taking your vitamin D supplements with a meal can be helpful in increasing its absorption by 30-50 percent. (5)
  
  Please note: Some people with Hashimoto’s may also be deficient in vitamin K, especially when they have issues with fat malabsorption. Vitamin K deficiency is not routinely tested, but symptoms may include easy bruising, excess bleeding, and heavy menstrual periods. (6) Supplementing with vitamin D when one is deficient in vitamin K can have a negative impact on our arteries. Vitamin D supplements liberate calcium from our bodies, and in the case of vitamin K deficiency, the calcium may go to our arteries instead of our bones. Adequate vitamin K can prevent arterial calcification and encourage more calcium into the bones, which is beneficial in osteoporosis, a common condition seen in people with Hashimoto’s. As such, I recommend taking vitamin D with or without added vitamin K, depending on your individual needs. Designs for Health Vitamin D Supreme contains vitamin K in addition to vitamin D.

3. Consider Light Therapy

The sun produces multiple types of light, and different types have different healing properties. A study published in Scientific Report suggests that exposure to sunlight may be beneficial to our immune system, via mechanisms that are separate from vitamin D. (7)

The researchers noted that blue light, in particular, which is produced naturally by the sun, may activate key immune cells and boost immune function. Blue light is known to reach the second layer of the skin, where there is a higher concentration of T lymphocytes compared to those found in the bloodstream. The study, therefore, suggests that there could be a separate pathway through which sunlight — specifically blue light exposure — may boost the immune system.

Red light is another type of light emitted from the sun, and has its own unique beneficial properties. Studies have shown that red light can improve mood and energy levels, and can even support thyroid function by increasing T3 levels and T3/T4 ratios, as well as by reducing thyroid peroxidase antibodies. (8) Check out my full article on low-level laser therapy (LLLT) to learn more about red light therapy.

While getting light exposure from the sun itself will have the most benefits, that’s not always possible – especially during the winter. Luckily, there are some great alternatives!

• Blue Light Therapy: Blue light therapy devices have been studied in seasonal affective disorder (S.A.D.), aka “the winter blues”, with great success. (9) I like this blue light therapy device to reap the benefits of blue light exposure anytime, from the comfort of my home. While I recommend using it for about 15 minutes a day, you can set the timer according to your needs. This light therapy can also be really helpful if you have trouble waking up in the mornings. I recommend keeping it at your bedside and turning it on when you wake up, or keeping it in your bathroom and turning it on while you get ready. The little blue light therapy device has helped me through many dark winters in Chicago, cloudy days in Amsterdam, long Colorado winters, and the occasional rainy day in California and Texas. 🙂

• Red Light Therapy: Having access to red light therapy at home is so wonderful. I have enjoyed adding it to my routine after working out and showering, while I do a little bit of journaling. Others love some red light on in the evening while reading or meditating. I find it very energizing and relaxing at the same time. There are many different options and sizes for red light therapy devices – some are handheld, and others can be propped up. Orion has infrared light boxes in a range of sizes and price points, which can help to support mood, improve energy, improve focus, support cellular health, relieve pain, improve circulation, and more. If you’re looking for a hands-free option that offers broader exposure to red light (rather than a handheld device that is super targeted), you may want to start with the Orion Pro 300. They also offer larger models of this device if you want an all-over hit of red light therapy. On the Orion website, use this link and enter the code IZABELLA10 at checkout to get 10% off.

4. Consider a Dawn Simulator If You Have Trouble Waking Up In the Mornings When It’s Still Dark

After getting Hashimoto’s into remission, I have mostly lived in the Northern hemisphere (Chicago, Amsterdam, and Boulder) and Southern California, and would typically wake up with the sunrise or just after sunrise, without needing to set an alarm.

After moving to Texas, I was surprised how late the sun rose in the winter time, and with my son in school these days, it’s not an option for me to sleep until after the sunrise. This is where my sunrise alarm clock saves the day!

• Sunrise Alarm Clock: I love this sunrise alarm clock. It gets bright about 30 minutes before it goes off, so it feels like sunshine through your windows. It has various alarm settings, including a peaceful bird chirping noise that I love waking up to.

5. Warming Food and Drinks

For many of us, winter is the season of cozy soups and stews, warm beverages, and comfort foods. Here are some of my favorites to have on hand, to help me stay warm and nourished all winter long.

• Captain Soup: I was so excited to learn about this meal delivery service that one of my readers created! Captain Soup offers “heat and eat” nutrient-dense food — with grass-fed meats, organic fruits and veggies, and nourishing bone broth, there’s an abundance of thyroid-healing nutrients in each meal. I love easy-to-digest, nutrient-dense soups any time of year, but winter is the perfect time to add them to your meal plan. Save $10 off your purchase with code DRWENTZ.

• Butcher Box: If making soups and stews is one of your favorite wintertime activities, then you want to have access to good quality meat! That’s why I love Butcher Box. They deliver 100% grass-fed beef, free-range organic chicken, and heritage breed pork to your door! (Use my code THYROID to get $10 off your order!)

• Thrive Market: Sometimes when it’s cold, dark, and gloomy, it can be hard to muster the energy for a grocery trip. I always love Thrive Market, but I lean on it even more in the winter when I just want to stay home and be cozy! This membership community uses the power of direct buying to deliver the world’s best healthy food and natural products at wholesale prices. They stock a wide variety of products, including those that are vegan, dairy free, vegetarian, organic, Paleo, gluten free, etc. – making it easy to do your shopping from the comfort of your home.
• Tea: Every fall, I like to make sure my tea cabinet is fully stocked, because I know I’ll be sipping on hot tea all winter long! These are a few of my favorites:
  • Pique Tea Crystals – These tea crystals have six times the antioxidants of regular tea bags. Plus, they are very convenient for traveling, as they come in packets, and many can be brewed in hot or cold water.
  • Sip Herbals Tea – Looking for a thyroid-friendly coffee substitute that’s delicious and nutritious? Sip Herbals’ blends offer a range of yummy flavors without the jitters, adrenal stress, or upset stomach! They are prebiotic, Paleo-certified, keto-friendly, vegan, gluten free, caffeine free, and made with certified organic ingredients. Flavors include an original coffee substitute (made with chicory), mocha, pumpkin spice, and more! Enter code THYROID10 for 10% off at checkout!
  • Yogi Ginger Tea – This is one of my go-tos when I’m feeling cold, as the combination of hot water and ginger is incredibly warming.
  • Organic India Tulsi Tea – Also known as holy basil, tulsi is a gentle adaptogen that can help support our stress response. Warm up and relax with this tea. 🙂

• Four Sigmatic Calm Cacao: If I’m making hot chocolate with my son, I love to use this Four Sigmatic Calm Cacao mix. It contains reishi, so it’s also great for stress support and restful sleep. I love to mix it with warm coconut milk for an ultra-delicious treat.

• The Templeton List: Sometimes we just want to go out for a warm, comforting meal and leave the cooking to someone else, but dining out while on a healing diet or finding restaurants that use healthy ingredients can be a challenge! That’s why I was so excited to learn about the Templeton List. It’s a FREE resource that features a curated selection of the healthiest restaurants across America. These establishments prioritize healthier oils, purified water, and cater to various dietary preferences like Paleo, Keto, vegetarian, and anyone seeking a healthier diet.

6. Stay Warm at Home

Over the years, I’ve found that a few key tools can help me stay warm and happy in the colder months.

• Sauna: There is nothing like a sauna to get you feeling warm when it’s the dead of winter! Plus, sweating has many benefits for those with Hashimoto’s, like supporting detoxification. (See my full article on the extensive benefits of using the sauna, and why it’s one of my favorite healing tools.) But not all saunas are created equally! Here are the ones I’ve found and highly recommend:
  • Sunlighten: The more I’ve researched saunas, the more I’ve realized that not all infrared saunas are created the same. I’m a lover of research, case studies, and facts, which is one reason why I like Sunlighten saunas. Their products are based on extensive research combined with personal experience. They are far-infrared saunas that use all three spectrums of infrared light, with low-EMF technology. Their larger sauna options include the Sunlighten mPulse Smart Sauna, The Amplify, and the Signature collection. If you’re on a budget or short on space, then I recommend their Solo System.
  • Therasage: I also really like Therasage portable infrared saunas for a more economical option.

• Epsom Salt Baths: I love Epsom salt baths for stress relief, relaxation, and sore muscles, plus they’re a quick and easy way to warm up at home. They can also help boost magnesium levels in the body, and support detoxification. I recommend adding 1-2 cups of Epsom salts to your bath and soaking for at least 12 minutes. If you don’t have access to a bathtub, you can also do an Epsom salt foot soak. Using a container large enough to put both your feet in, add warm water and ½ cup of Epsom salts, and soak your feet for at least 12 minutes. You can also add essential oils if you’d like.

7. Bundle Up

Making sure your winter wardrobe is well-stocked is another way to help keep yourself warm and toasty when it’s cold outside. Here are a few of my favorites:

• Sockwell Compression Socks: These socks are amazing! They’re compression socks, so they can help with leg cramps and circulation issues, and they’re made with merino wool, so they will help keep your cold feet warm.

• Fleece Gloves: If you’re in a cold climate, gloves are a must! These gloves are made of super cozy fleece and are water repellent – and you can still use your phone with them on.

• Weighted Blanket: I love a good weighted blanket! They can help support deep sleep, alleviate stress and anxiety, and of course keep you warm. 🙂 When looking for a weighted blanket, I look for natural materials like cotton or bamboo, and I recommend finding one that is no more than 10-15 percent of your body weight. If you’re looking for a blanket to sleep with, the Oeko-Tex certified cotton blanket is a good option, as is this bamboo blanket. I’ve been looking for a cute blanket I can use as a throw blanket or to use while I am writing or hanging out on the couch, and was excited to find the “Cotton Napper” blanket. Use code WENTZ to get free, faster shipping on orders over $50!

• Warm Layers: If I learned anything living through Chicago and Colorado winters, it’s using LAYERS! Layering is key for staying warm, whether you’re hanging around the house, but especially if you’re spending any amount of time outside in the elements. I highly suggest investing in a good base layer made of merino wool, which will really help keep you warm. Smartwool makes a great 100 percent merino wool legging, which is an essential if you’ll be hiking, skiing, walking, or running in winter weather. They’re also great to wear under jeans or another pair of leggings for added warmth.

8. Beach Vacation

One of my all time favorite recommendations for Hashimoto’s, stress and winter blues is going for a beach vacation in the winter. I highly recommend you take one if timing and budget works. 😉 You can call it my top thyroid healing prescription!

Ocean air contains high levels of negative ions, which have been linked to several health benefits, including improved mood, less stress, better breathing, more energy, and improved sleep. (10) Read more about the benefits of ocean air in this post.

I don’t have the bandwidth to plan one at this time, but I am dreaming of a beach vacation retreat for the Hashimoto’s community one day. Please reply and let me know where you would like to go. 🙂

I hope you find this list helpful, and I hope the recommendations I’ve made help to keep you warm and toasty this winter!

For more of my favorite items and resources that I use to make it easier to care for my thyroid health, take a look at the Resources page of my website. I am constantly updating it with all of the new goodies that I come across!

And be sure to follow me on Facebook, Instagram, TikTok, and Pinterest pages, where I post many of the new resources I find. 🙂

P.S. You can also download a free Thyroid Diet Guide, 10 thyroid-friendly recipes, and the Nutrient Depletions and Digestion chapter of my first book, for free. You will also receive occasional updates about new research, resources, giveaways and helpful information.

Here’s to a healthy winter season!

References

1. Howland RH. An overview of seasonal affective disorder and its treatment options. Phys Sportsmed. 2009;37(4):104-15. doi: 10.3810/psm.2009.12.1748.
2. Hamada N, Ohno M, Morii H, et al. Is it necessary to adjust the replacement dose of thyroid hormone to the season in patients with hypothyroidism?. Metabolism. 1984;33(3):215-218. doi:10.1016/0026-0495(84)90039-8
3. Silva JE. Thyroid hormone control of thermogenesis and energy balance. Thyroid. 1995;5(6):481-492. doi:10.1089/thy.1995.5.481
4. Zhang J, Chen Y, Li H, Li H. Effects of vitamin D on thyroid autoimmunity markers in Hashimoto’s thyroiditis: systematic review and meta-analysis. J Int Med Res. 2021;49(12):3000605211060675. doi:10.1177/03000605211060675
5. Mulligan GB, Licata A. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. J Bone Miner Res. 2010;25(4):928-930. doi:10.1002/jbmr.67
6. Eden RE, Daley SF, Coviello JM. Vitamin K Deficiency. In: StatPearls. Treasure Island (FL): StatPearls Publishing; September 8, 2023.
7. Phan TX, Jaruga B, Pingle SC, Bandyopadhyay BC, Ahern GP. Intrinsic Photosensitivity Enhances Motility of T Lymphocytes. Sci Rep. 2016;6:39479. Published 2016 Dec 20. doi:10.1038/srep39479
8. Ercetin C, Sahbaz NA, Acar S, Tutal F, Erbil Y. Impact of Photobiomodulation on T3/T4 Ratio and Quality of Life in Hashimoto Thyroiditis. Photobiomodul Photomed Laser Surg. 2020;38(7):409-412. doi:10.1089/photob.2019.4740
9. Howland RH. An overview of seasonal affective disorder and its treatment options. Phys Sportsmed. 2009;37(4):104-15. doi: 10.3810/psm.2009.12.1748.
10. Jiang SY, Ma A, Ramachandran S. Negative Air Ions and Their Effects on Human Health and Air Quality Improvement. Int J Mol Sci. 2018;19(10):2966. Published 2018 Sep 28. doi:10.3390/ijms19102966