Hashimoto and Pilates Exercises
Do you not know how to help your body with Hashimoto? This exotic-sounding disease is still not properly diagnosed and taken seriously. It is hard to find a doctor who will accurately assess and consider how the disease and its symptoms affect the quality of life of the patient. This fact does not inspire optimism – especially since Hashimoto is currently the most common autoimmune disease, attacking not only the thyroid but also related to the pancreas and adrenal glands.
People suffering from this condition often navigate their treatment blindly – they do not fully know what diet and what physical activity are best for them. They lack a clear treatment plan, knowledge of what is permissible, and what is better to avoid. Thus, even young individuals who were slim and athletic suddenly become obese, tired, lacking energy, and lethargic. When a patient finds themselves in such a state, fighting Hashimoto becomes an extremely difficult task.
What exactly is Hashimoto? How can one improve the body’s condition in this disease through exercise and diet? We will help you find answers to these questions.
WHAT IS HASHIMOTO’S DISEASE?
Hashimoto’s disease is an autoimmune disease, meaning that the body’s immune system destroys its own cells and tissues. In the case of Hashimoto, the thyroid tissues are destroyed, leading to an imbalance of hormones produced by the thyroid.
The changes mean that the thyroid enlarges but cannot produce sufficient amounts of hormones. This has a significant impact on the patient’s life, as these hormones perform important functions for bones, muscles, and nerves. Here are the most important ones:
- Triiodothyronine (T3) – essential in metabolism, growth, temperature regulation, and even heart rate,
- Thyroxine (T4) – stimulates oxidation processes in tissues, influences the breakdown of fats into fatty acids and glycerol, and also regulates lactation and reproduction,
- Calcitonin – regulates calcium levels in the body.
Patients with Hashimoto complain of the following symptoms:
- rapid weight gain,
- poor memory,
- hair loss,
- cold intolerance,
- facial and limb swelling (caused by fluid accumulation),
- slow movements and reduced reflexes,
- problems with bone density,
- slowed heart rate,
- fatigue,
- nerve problems.
THE IMPACT OF HASHIMOTO ON BODY SHAPE AND MOVEMENT
Hashimoto has a significant impact on the movement of the affected individual. If you suffer from this condition, you can expect the following difficulties:
- Weakened memory Forgetting appointments or classes is not the only problem. It can also be difficult to repeat the sequence of exercises and their elements. It is worth having a reminder list or using cues from the trainer.
- Impaired blood flow to skeletal muscles This means that muscle strength and reflex responses of the tendons become very slow. Therefore, it is necessary to adjust the training to your capabilities in order to gradually build strength that will help cope with thyroid dysfunction. Overexertion is not advisable here.
- Reduced blood and fluid flow This is associated with a slowed pulse and means that the individual retains more fluids. This is where facial and limb swelling comes from.
- Sensitivity to cold People with Hashimoto are very susceptible to cold – this should be taken into account when preparing the exercise space.
- Dry and delicate skin More delicate skin is another problem for people with Hashimoto. Care should be taken with any abrasions and scratches – in the case of autoimmune diseases, any wound can easily become infected.
- Osteoporosis When the thyroid is not functioning, there is a greater risk of developing osteoporosis – monitoring bone health is essential.
- Muscle contraction issues For muscles to work, that is, to contract and relax, calcium is needed, the level of which is regulated by calcitonin – a thyroid hormone. When the thyroid is not functioning properly, there is a lack of calcium. This leads to poorer muscle performance and can result in tendon overload. Therefore, when working with tendons, it is important to gradually increase the load on the tendon.
HOW PILATES CAN IMPROVE THE CONDITION OF THE BODY IN HASHIMOTO?
Pilates is one of the few sports disciplines that you can practice without obstacles with Hashimoto. Regular Pilates exercises allow for significant improvement in the health of individuals suffering from this condition. Why Pilates?
- Does not require high endurance Those with Hashimoto cannot afford high-intensity cardio, fat-burning, or endurance training. Pilates works perfectly here – it is a strengthening, stabilizing-mobilizing workout of low intensity.
- Provides good oxygenation Breathing is one of the principles of Pilates – deep breathing, activating the lateral, lower, and back parts of the lungs and chest, as well as stabilizing breath – ensures proper oxygenation.
- Relaxes Repetitive, regular Pilates exercises help calm the body and mind, which is very important during high stress levels associated with Hashimoto.
- Increases body awareness With Hashimoto, the ability to understand your body is very important – and Pilates teaches you to listen to it and its needs. Thanks to it, you will get to know your muscles, better control your breath, and increase your sense of body in space.
ADDITIONAL SUPPORT: DIET AND EXERCISE IDEAS
Diet plays an important role in Hashimoto’s disease. The condition disrupts metabolism and often leads to obesity – among other reasons, a well-composed diet is essential. Some ingredients are particularly harmful and should be eliminated:
- gluten – gluten intolerance often accompanies Hashimoto’s. Additionally, a gluten-free diet alleviates inflammatory processes in the body, making it advisable for this condition.
- lactose – similar to gluten, lactose intolerance often occurs with Hashimoto’s. Eliminate milk and its derivatives from your diet and replace them with plant-based beverages.
- sugar – disrupts blood glucose levels, leading to a rapid increase in insulin – those with Hashimoto’s should avoid this.
- soy and cruciferous vegetables – contain goitrogens, which bind iodine in the body, preventing the thyroid from utilizing the iodine supplied to the body. To avoid further impairing thyroid function, refrain from soy, broccoli, cauliflower, or Brussels sprouts.
When the thyroid is not functioning well, exercises can also help. You can try the following suggestions:
- Side breathing
This will help you achieve body stabilization and relax. Place your hands on your ribs and try to fill them with air with each inhale through your nose, then slowly exhale through your mouth. - Neck strengthening and alignment exercises
Since Hashimoto’s causes thyroid enlargement, the throat may become full and protrude forward. Therefore, it is beneficial to perform exercises that keep the neck and skull in alignment. - The Hundred
This classic Pilates exercise is also effective for Hashimoto’s. Lie on your back. Raise your legs and bend them at the knees in a tabletop position. Lift your head and shoulders, then extend your legs while keeping your heels together. Inhale dynamically as you lift your arms above the ground 5 times, then lift your arms on the exhale another 5 times. Repeat 10 times.
Fighting Hashimoto’s is not easy; however, by choosing the right exercises, diet, supplementation, and relaxation methods, you can overcome the disease. We hope that the above advice will serve as inspiration for further efforts.
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.