Women are significantly more likely than men to be caregivers, and women also have much higher rates of autoimmune disease than men. The American Thyroid Association (ATA) estimates that five to eight women are affected with Hashimoto’s for every one man. The ATA also estimates that one in eight women will develop Hashimoto’s or another thyroid disorder at some point in their lives.

We know that chronic stress is a major trigger for autoimmune disease – in fact, of those with Hashimoto’s who took my survey, 69 percent reported a lot of stress in their life before they began to feel unwell.

Whether you are caring for a child, an aging parent, your spouse, or another loved one, it can easily become something that takes up much of your time and energy. It is a wonderful blessing to be able to care for another, but caregiving can also be very stressful, and it can be easy to deprioritize your own health.

During my son’s four-month sleep regression, I had a Hashimoto’s flare-up that left me exhausted, losing hair, and with new food sensitivities. I also doubled down on caffeine during this time, which probably didn’t help my adrenals, but I was a new mom just trying to survive! Luckily, I recognized what was happening and got the right testing and protocols to help me get back on track.

In AARP’s 2025 Caregiving in the US Report, 26 percent of female caregivers reported difficulty in caring for their own health as a result of their caregiving. ^[1] Nearly two-thirds of caregivers also report moderate or high emotional stress. It can be easy to forget your own medication, or the fatigue might have you taking it with a cup of coffee (while I know this is tempting, the coffee impairs absorption, making your medication less effective). Caregiver fatigue can leave us confused about what might be a new or worsening thyroid symptom.

A longtime colleague of mine, Diane Blum, recently published a book, Caring for Mom and Other Loved Souls, documenting her journey caring for her elderly mother. Along with her family’s own caregiving story, it provides insights and practical advice centered on the emotional and mental struggles of caregiving. Today, I am sharing her top tips to support thyroid health while caregiving. I hope you enjoy this guest post written by her.

– Your Thyroid Pharmacist, Dr. Izabella Wentz

8 Tips to Support Your Thyroid Health While Caregiving

1. Know Your Thyroid Numbers

It can be challenging to get away for your own appointments while on a hectic caregiving schedule, but if you have friends or family nearby, don’t be afraid to ask for help. There are wonderful resources out there, such as CaringBridge, an app that can help you arrange coverage for your loved one while you get regularly scheduled thyroid labs. This app helps you activate your circle of support and easily provide relevant updates to your circle.

Remember that thyroid hormones are considered “Goldilocks” hormones, as the dose has to be “just right” in order for you to feel optimal. In order to get the “just right” thyroid medication, you need to know your numbers.

Everyone is different, with varying lifestyle and environmental triggers that can impact thyroid health. Other medications (including acid reflux meds), toxins in the home (mold, flame retardants), and even dental work can all impact thyroid levels.

Getting a full thyroid panel, which includes TSH, free T3, free T4, and thyroid antibodies, is recommended. You can request one from your doctor, or you can self-order the tests through Ulta Labs. Dr. Wentz has set up a discounted thyroid panel for you, to make it easy.

2. Intentionally Track Symptoms

It can be hard to focus on your symptoms or notice when they fluctuate when you’re caring for another. A tool that makes it easy to track your own symptoms can be very helpful here. A daily journal will work (there are a number available on Amazon, or you can make your own). There are also apps available to specifically track thyroid symptoms, one example being ThyForLife.

Changing symptoms might include shifts in your energy, mood, weight, joint pain, and how your body regulates temperature. If creating your own journal, see my list of common thyroid symptoms. New or changing symptoms may mean you need a medication adjustment, or there could be new triggers affecting you, such as stress, diet (skipping meals, convenience foods, sugar, or other reactive foods), or changes in sleep.

3. Optimize Thyroid Medication

The right type and dose of thyroid medication is crucial for feeling your best. Levothyroxine is the most commonly prescribed thyroid medication, and it contains T4. Some people may not convert T4 to T3 (the active thyroid hormone) very well, and this can lead to ongoing fatigue and other symptoms. See this article on the different medication options for Hashimoto’s for more information.

Your thyroid medication isn’t just about type or dose – it’s also about how well you’re absorbing it. Take your medication at the same time each day with filtered water (adding a squeeze of lemon can actually help with absorption). Take it at least 30 minutes to an hour before breakfast, coffee, and other medications and supplements. Some medications and supplements should actually be spaced four hours from thyroid medications, such as antacids, PPIs, calcium, magnesium, and iron. (You can read more about how to optimize thyroid medication absorption in this free eBook.)

Lastly, it’s important that you remember to actually take your medication! There are many free medication reminder apps available, such as Medisafe, that also let you track symptoms such as mood, weight, and pain levels.

4. Community/Support

Caregiving can be very isolating at times. You are so preoccupied caring for someone else that you are often too exhausted to pour into yourself or other important people in your life. One of the most common issues seen with caregivers is that they start to emotionally detach from their non-caregiver roles. There just isn’t enough time to focus on the intimacy and communication needed to keep one’s usual social connections strong. Caregivers often start to feel isolated from their previous circle of friends and communities.

Nourish your non-caregiver roles – as spouse, parent, sibling, friend, co-worker – to reduce emotional stress and feelings of isolation.

Respite care provides temporary relief for primary caregivers, offering short-term support. This can help you reconnect with your previous lifestyle, passions, habits, and relationships.

You can coordinate with friends and family so that you have some time off (as mentioned earlier, the CaringBridge app can be useful for this), or you may be able to find a local adult day care center/program where you can drop your loved one off for the day. Many nursing homes provide short-term respite care, where you can check in your loved one for a day or more. Home health care aides can come to your home to help out. More and more employers offer eldercare (including respite options for caregivers) and caregiving support benefits in the form of programs and support resources (ask your HR department).

Support groups may also be helpful for you to connect with others going through similar experiences. Search for organizations in your area that provide support, such as the Alzheimer’s Association. Most offer online community forums and local caregiving support groups.

5. Support Your Immune System

As a caregiver, you need to maintain your physical and mental health, for yourself, and to provide care for your loved one. You may not be eating as healthily as you did in your pre-caregiving days, and you may not be sleeping or getting enough rest.

It’s incredibly important to prioritize supporting yourself in those areas, as they are very important for immune system function. One simple thing you can do to support your immune system is to focus on vitamin D.

Vitamin D is important for our immune system health, and many people are deficient in this thyroid-supportive nutrient. Low levels have been linked to a variety of health issues, including psychological distress, autoimmune disease (including Hashimoto’s), mental disorders (anxiety, depression), and osteoporosis, among others. ^[2]

All adults should know their vitamin D level, but in particular, those with immune system-related health issues and those under chronic stress should have their levels checked. While the conventional reference ranges define vitamin D deficiency as under 30 ng/mL, it’s recommended that vitamin D levels be between 60 and 80 ng/mL for optimal thyroid receptor and immune system function.

You can request a vitamin D test from your doctor, or you can self-order one through Ulta Labs.

One of the best ways to restore optimal vitamin D levels is through sun exposure. You could say that boosting your vitamin D levels can be a “walk in the park.” Vitamin D advocates recommend 15 minutes of unexposed skin, without sunscreen, around noon. As we can also absorb vitamin D in the small intestine, we can get vitamin D from dietary sources, including wild salmon (which contains 800 IU of D3 per 3.5 oz), cod liver oil (700 IU per teaspoon), fish, fortified orange juice, and eggs.

For those who can’t get out in the sun, an oral vitamin D3 supplement can be very helpful. As the recommended daily allowance of 400 IU of vitamin D has been shown to be inadequate for most people, Dr. Wentz generally suggests 5,000 IU per day as a starting point for her clients with Hashimoto’s.

You may also want to consider a gut-supportive probiotic like Rootcology ProB50, as 70 percent of our immune system can be found in the gut. ^[3] You may have to work your way up to a full dose, since this contains 50 billion colony-forming units (CFUs). You can read more about the best probiotics for Hashimoto’s here.

6. Address Your Stress

Caregivers are more likely to experience a variety of stress-related disorders, including anxiety, depression, fatigue, burnout, and feelings of overwhelm. ^[4]  Stress is a known trigger for thyroid dysfunction. I know you already have so much on your plate, and this may feel like one more thing, but even small, supportive ways to care for your stress can make a meaningful difference over time.

Here are a few gentle, proven strategies to explore:

• Try adaptogenic herbs. Adaptogens have been shown to lower the impact of stress, increase our body’s resilience, and even normalize thyroid hormone function. ^[5] Ashwagandha is one of my favorites, and has been found to have many anti-stress properties, along with being neuroprotective, anti-arthritic, anti-inflammatory, and analgesic. ^[6] Another idea: MUD/WTR is a coffee alternative containing adaptogenic and brain-boosting mushrooms that support the body’s ability to deal with stress while offering a natural energy boost. Perfect for caregivers.
• Enjoy a hot soak in the tub with Epsom salt. It’s a great way to absorb some magnesium, an essential mineral that many are deficient in, and can help soothe tired muscles, help you relax, and support restful sleep.
• Try meditation. There are many free apps, such as Insight Timer, that can guide you through stress-relieving meditations and deep breathing exercises.
• Essential oils can calm the mind and relax the body. There is research showing that lavender essential oil aromatherapy can help with anxiety, depression, fatigue, and sleep.^[7] Vibrant Blue even has a special thyroid support blend.
• Movement. Activities that promote exercise and physical well-being can really help re-energize a caregiver. Even short walks or at-home workouts can help.
• Use helpful caregiving tools. There are many ways to help reduce caregivers’ workload and stress. A few have been mentioned in this article, but do searches for “caregiving apps” and specific disease-related apps (“Parkinson’s disease caregiving apps”). Take advantage of delivery options for things like pharmacies and groceries, and consider meal delivery services. There are even services such as Uber Caregiver for arranging transportation and prescription delivery.

7. Keep Your Blood Sugar Steady

Eating lots of packaged food, fast food, and opting for carbohydrate-rich snacks may give you energy in the moment, but they often wreak havoc on your blood sugar. I understand how this can happen, and at the same time, gently working toward a more balanced, nutrient-dense way of eating can make a meaningful difference.

A simple way to support blood sugar balance is to ensure each meal has a source of protein, and to reduce your intake of refined carbohydrates and sugar. Focus on whole foods that feel supportive for your body, and that include key thyroid-supportive nutrients like selenium, magnesium, vitamin B12, and iron.

While everyone is different, the gluten-free diet, Paleo diet, and the autoimmune Paleo diet are some of the most helpful diets for people with thyroid disease.

Now, I know what you’re thinking! How can you start eating a healthier diet while in the midst of such a busy schedule? Well, there are meal and grocery delivery services that focus on organic, Paleo, gluten-free, and natural foods that can help. See the Busy Woman’s Guide To Healing to explore your options. Dr. Wentz also created a free gift for all of you wanting a quick path to thyroid-healthy eating, which includes delicious gluten-free recipes, as well as a free chapter from her book Hashimoto’s: The Root Cause, which outlines the key nutrients that supercharge thyroid health (and those to avoid). Remember that even small changes in diet can help!

8. Prioritize Sleep

As a caregiver, you are probably suffering from a lack of sleep, which is a huge stressor on the body and can lead to a vicious cycle of fatigue, adrenal dysfunction, insomnia, and a decreased ability to handle stress. Often, those we are caregiving for may also be suffering from sleep issues, whether due to their health condition or an out-of-balance circadian rhythm (making it difficult to fall asleep even when one is tired).

See this sleep solutions article covering all types of helpful therapies, including sleep-supportive nutrients like magnesium. There is research suggesting that chronic stress may be a cause of magnesium loss and its deficiency. ^[8] The good news is that daily magnesium supplementation may help support the body during periods of chronic stress by easing symptoms such as fatigue, irritability, and trouble sleeping. Consider a supplement like Rootcology Magnesium Citrate.

For caregivers, I also suggest journaling right before bedtime. It’s a great way to document symptom changes (for you or your loved one), but also an opportunity to create a “to-do” list for the next day (so you don’t dwell on a mental to-do list all night!), and to perhaps even make a note or two of what went right for the day. This type of positive diary, otherwise known as a gratitude journal, has been shown to help with a caregiver’s sense of well-being.^[9]

Takeaway

Caregiving asks so much of you, and in the process, it can quietly pull you away from caring for yourself, but please remember that your health matters just as much! In fact, supporting your thyroid isn’t separate from your ability to care for others – it’s part of what allows you to keep showing up each day.

The small, intentional steps you take, whether it’s remembering your medication, getting a bit more sunlight, asking for help, or simply pausing to breathe, can add up to meaningful shifts in how you feel over time.

You don’t have to do everything perfectly to make progress. Start where you are, and choose one or two areas that feel most supportive right now. When your body feels supported, you’re better equipped to show up with the energy, clarity, and resilience that caregiving requires.

My book, Caring for Mom and Other Loved Souls, documents my journey caring for my elderly mother. It provides guidance on how caregivers can better manage stress, as well as navigate the common feelings of guilt and the many other emotional challenges of caring for a loved one.

I also want to personally acknowledge all you are doing. While rewarding, I know caring for others can leave one emotionally and physically depleted. Dr. Wentz and I are wishing you all the best on your health journey.

Have you ever been in a caregiving role while also managing your own health?

Written by Diane Blum, published May 2026

P.S. Join Dr. Wentz’s Facebook, Instagram, TikTok, and Pinterest community pages to stay on top of thyroid health updates and meet others who are following similar health journeys. For recipes, a FREE Thyroid Diet Quick Start Guide, and notifications about upcoming events, be sure to sign up for her email list!

References

^[1] AARP & National Alliance for Caregiving. Caregiving in the US 2025. AARP. July 24, 2025. Accessed April 2, 2026. https://www.aarp.org/pri/topics/ltss/family-caregiving/caregiving-in-the-us-2025/.
^[2] Sizar O, Khare S, Goyal A, Givler A. Vitamin D Deficiency. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 17, 2023.; Almuqbil M, Almadani ME, Albraiki SA, et al. Impact of Vitamin D Deficiency on Mental Health in University Students: A Cross-Sectional Study. Healthcare (Basel). 2023;11(14):2097. Published 2023 Jul 23. doi:10.3390/healthcare11142097
^[3] Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. Published 2021 Mar 9. doi:10.3390/nu13030886
^[4] Schulz R, Sherwood PR. Physical and mental health effects of family caregiving. Am J Nurs. 2008;108(9 Suppl):23-27. doi:10.1097/01.NAJ.0000336406.45248.4c
^[5] Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224. Published 2010 Jan 19. doi:10.3390/ph3010188
^[6] Singh N, Bhalla M, de Jager P, et al. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13
^[7] Yoo O, Park SA. Anxiety-Reducing Effects of Lavender Essential Oil Inhalation: A Systematic Review. Healthcare (Basel). 2023;11(22):2978. Published 2023 Nov 17. doi:10.3390/healthcare11222978; Yildirim D, Harman Ozdogan M, Erdal S, et al. The efficacy of lavender oil on fatigue and sleep quality in patients with hematological malignancy receiving chemotherapy: a single-blind randomized controlled trial. Support Care Cancer. 2025;33(2):79. Published 2025 Jan 8. doi:10.1007/s00520-024-09143-5
^[8] Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672
^[9] Fuju T, Yamagami T, Yamaguchi H, Yamazaki T. A randomized controlled trial of the “positive diary” intervention for family caregivers of people with dementia. Perspect Psychiatr Care. 2022;58(4):1949-1958. doi:10.1111/ppc.13013