The best exercise for aging with Hashimoto’s low thyroid
Aging with Hashimoto’s means looking after your mitochondria — the energy factories in your cells. Mitochondria function diminishes as we age, however, new research shows regular bursts of high intensity exercise improve mitochondrial function. Regular exercise is a magic bullet when it comes to staying physically and mentally agile into the elder years. Any exercise is better than none, but some forms have more benefits than others. When it comes to improving cellular mitochondria and thus slowing aging, intervals of high intensity exercise is the best. This means exercising to boost your heart rate to healthy upper thresholds for several minutes at a time, with rests in between. Interval exercise also turns on biochemical processes that dampen inflammation improve blood flow and brain health — these factors will help you better manage Hashimoto’s low thyroid.
How different forms of exercise affect aging
A recent Mayo Clinic study showed how different types of exercise affect cellular health. The study divided healthy but sedentary men and women under the age of 30 and over the age of 64 into several exercise groups:
Vigorous weight-lifting several times a week.
Interval training three times a week on stationary bikes ( 3 sets of pedaling hard for 4 minutes and resting for 3 minutes).
Mild weight lifting and moderate pedaling on a stationary bike throughout the week.
The groups who exercised gained better blood sugar control and fitness after three months compared to the sedentary group. The vigorous weight lifters gained muscle mass while the interval exercises gained endurance. However, the interval exercisers showed the most cellular improvement. The under-30 interval exercisers showed changes in 274 genes, compared to 170 genes in the moderate mixed exercise group and 74 genes in the weight lifters. The surprise was in the older group — the older interval exercisers showed changes in 400 genes, compared to only 19 for the older moderate exercisers and 33 for the older weight lifters. In other words, interval exercising is the most best at any stage of life, but it’s much more beneficial the older you are compared to other forms of exercise. Interval exercise is also beneficial because it improves blood flow and oxygenation and dampens inflammation. When done safely, this makes it an excellent adjunct to a Hashimoto’s low thyroid protocol.
How interval exercise improves aging and Hashimoto’s low thyroid management
The researchers believe interval training is so beneficial because it increases mitochondria and mitochondria health. This means more energy for muscles (including the heart), better brain function, and better recovery and regeneration. This means better immune and thyroid function, and keeping the overzealous nature of the autoimmune process in Hashimoto’s low thyroid in check. The study shows it is never too late to exercise, especially if you do interval training. Another bonus is interval training requires less time than other forms.
How to interval train for better cellular and thyroid health
To interval train, simply push yourself to your maximum effort for several minutes several times in your routine, with short periods of rest in between sets. Work within your capacity and don’t over train — over exercising causes inflammation and can damage mitochondria. This will not only speed up aging, it will also make your Hashimoto’s hypothyroidism worse. Ask my office for more advice on the best way to exercise for optimal aging and Hashimoto’s low thyroid management.
One of the main goals at RedRiver Health and Wellness Center is to work with patients to improve their health, wellbeing, and quality of life. The RedRiver Health and Wellness Center team is passionate about helping ailing patients achieve optimal health, and we truly care about the success of each and every patient.
RedRiver chiropractic physicians are great advocates for prescribing physicians and endocrinologists. In fact, many of our patients see their prescribing physician(s) more frequently while under our care than they would otherwise. Our goal is not to replace our patients’ primary care physicians and specialists, but to complement their care by providing patients with nutrition, diet, lifestyle and educational support and strategies. This way, patients can learn to manage their symptoms more efficiently. We have developed rewarding relationships with many prescribing physicians across the country, and we strive to continue to building relationships with MDs, DOs, NPs, and NMDs. When health professionals can work together for the benefit of the patient’s health, it becomes a win/win situation for the one who matters most—the patient.