Hashimoto’s & Hypothyroidism: Nutritionist Tips for Energy & Hormone Health
Feeling constantly tired, foggy, or just not yourself?
If you’ve been told your thyroid is “fine” but you still feel exhausted, bloated, or struggle with brain fog, you’re not alone. Many women - especially in high-pressure professional roles in Canberra - experience symptoms of thyroid dysfunction long before they receive a clear diagnosis.
Thyroid conditions are far more common than most people realise, especially for women. In fact, the most common cause of an under-active thyroid (hypothyroidism) is Hashimoto’s - an autoimmune condition that affects millions worldwide.
The good news? When you understand your thyroid and how to advocate for yourself, you can take back a sense of control over your health. And when you work with a practitioner who can look at the bigger picture - not just wait for your TSH to fall out of range - you can get to the root cause earlier and feel better sooner.
In this article, we’ll explore:
The role of the thyroid
What hypothyroidism is
Hashimoto’s disease
Subclinical hypothyroidism
Testing options
Nutrition and lifestyle strategies that support thyroid health
How I can help
What does the thyroid do?
Your thyroid is a small gland located at the base of your neck, but it plays a huge role in regulating energy, metabolism, and hormone balance. When the thyroid is under-active (hypothyroidism), the body slows down - leading to fatigue, weight changes, dry skin, brain fog, constipation, and low mood.
Hypothyroidism
Hypothyroidism occurs when the thyroid gland doesn’t produce enough thyroid hormones. This can affect every system of the body, leaving you feeling sluggish and unwell.
Common symptoms include:
Persistent fatigue
Cold intolerance
Weight gain
Dry skin and hair
Constipation
Brain fog
Low mood or depression
Because these symptoms overlap with other conditions, thyroid issues often get overlooked - which is why good testing and thorough conversations with your GP (and your nutritionist) matter.
Subclinical Hypothyroidism
Subclinical hypothyroidism occurs when thyroid blood tests are technically “within range,” but symptoms are still present. This is often where women are told “everything is fine,” even when they feel far from fine.
Many people with subclinical hypothyroidism experience symptoms — fatigue, low mood, brain fog, PMS — even though their GP may say their results are “fine.” Research shows that relying on TSH alone can miss early thyroid dysfunction. Patients with normal TSH and Free T4 have still been shown to have subclinical hypothyroidism when tested with more accurate methods (2).
If this sounds familiar, it’s important to know you’re not imagining things - your symptoms are real, and they deserve to be investigated.
If you’ve been told your thyroid is ‘fine’ but you still feel exhausted, don’t wait until it progresses. My Diet & Lifestyle Revamp is a personalised 4-week roadmap to restore energy, balance hormones, and give you clarity about your next steps — without ongoing appointments. Learn more here
Hashimoto’s Disease
Hashimoto’s thyroiditis is an autoimmune condition where the immune system attacks the thyroid gland, gradually reducing its function. In Australia, Hashimoto’s is one of the most common causes of hypothyroidism (1).
Women are far more likely to develop Hashimoto’s than men, and it often appears during times of hormonal change - such as pregnancy, postpartum, or perimenopause.
“Hashimoto’s thyroiditis is the most common autoimmune condition, and it disproportionately affects women. Recognising it early and supporting your body with nutrients and lifestyle makes a big difference.”
— Lara Briden, ND, author of The Hormone Repair Manual.
Talking to Your GP
If you suspect thyroid issues, your GP is usually the first step - and an important one. Most GPs follow Medicare guidelines and clinical practice standards, which means thyroid testing often starts with TSH (thyroid stimulating hormone). While this is useful, it doesn’t always give the full picture.
If you’re still experiencing symptoms, it’s worth discussing a more comprehensive thyroid panel with your GP, which may include:
TSH
Free T4 and Free T3
Thyroid antibodies (TPOAb, TgAb)
These additional tests can help identify autoimmune thyroid disease earlier, providing more clarity about what’s really going on.
Many women are told they are “fine” because their TSH is within the standard range - but TSH alone doesn’t always reflect how well the thyroid is functioning. Free T3, Free T4, and antibody levels often reveal more.
It’s not that your GP doesn’t care - they do. But they are working within Medicare frameworks and RACGP guidelines, which often mean more detailed testing or referrals aren’t pursued until TSH rises above a certain threshold (3).
That’s where nutritional support can make a difference. I work alongside your medical care to provide deeper investigation, functional testing (full thyroid panel) when needed, and practical strategies to support your thyroid health and overall energy.
Nutrition to Support Your Thyroid Health
Certain nutrients are especially important for thyroid function (4, 5, 6, 7, 8). Including them regularly in your diet helps support energy, mood, and hormone balance:
Selenium: Brazil nuts, sunflower seeds, mushrooms
Zinc: Pumpkin seeds, cashews, legumes, whole grains
Iron: Lentils, beans, pumpkin seeds, spinach (best paired with a vitamin C food like capsicum or citrus to boost absorption)
Iodine: Seaweed (nori, dulse) or iodised salt (if tolerated)
Protein: Tofu, tempeh, legumes, eggs (if included), fish, or poultry
Omega-3s: Walnuts, chia, flax, hemp seeds (or algae oil supplement if plant-based)
Vitamin A: Eggs, yellow & dark leafy green vegetables, carrots, sweet potato, animal protein
Everyone’s needs are unique, especially with autoimmune thyroid conditions like Hashimoto’s. Always check your labs and work with your GP or nutrition professional before making significant changes.
The right nutrients can make a big difference in thyroid health and energy. If you’re struggling with fatigue or Hashimoto’s symptoms, book a free 15-minute consultation with Canberra Clinical Nutritionist Melanie Lansdown.
Lifestyle Support for Thyroid Health
Lifestyle plays a huge role in managing thyroid health and autoimmune conditions:
Stress management: Chronic stress worsens thyroid dysfunction (9)
Sleep: Prioritising rest helps balance hormones and improve energy.
Movement: Gentle, consistent exercise supports metabolism and mood.
Reducing toxins: Minimising environmental exposures may reduce immune burden.
How I Can Help
If you’ve been struggling with fatigue, brain fog, or other thyroid-related symptoms but haven’t been able to find answers, know that you don’t have to keep pushing through alone. I work with women who have been dismissed or told “everything looks fine,” yet still feel far from well.
Through personalised nutrition, lifestyle strategies, and functional testing where needed, we can uncover what’s really going on and create a plan that actually works for your body and your life.
Not ready for ongoing consultations? The Diet & Lifestyle Revamp is designed for women who want practical, personalised guidance without pressure. In just four weeks, you’ll have a roadmap to begin restoring your energy and supporting your thyroid health. Book your Revamp today.
Final Thoughts
If you’ve been told your bloods are “fine” but you still feel far from it, you don’t have to keep struggling. Hypothyroidism and Hashimoto’s are common, and there are ways to support your thyroid, energy, and overall wellbeing.
Your symptoms are valid, and with the right support, you can feel better.
References
Hypothyroidism: A review, (https://pubmed.ncbi.nlm.nih.gov/40900603/)
Does TSH reliability detect hypothyroid patients,(https://pmc.ncbi.nlm.nih.gov/articles/PMC5847294/)
GP Resources, management of subclinical hypothyroidism, https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/first-do-no-harm/gp-resources/management-of-subclinical-hypothyroidism?utm_source=chatgpt.com
Zinc Deficiency Associated with Hypothyroidism: An Overlooked Cause of Severe Alopecia (https://pmc.ncbi.nlm.nih.gov/articles/PMC3746228/)
Study of trace elements in patients of Hypothyroidism with special reference to Zinc & Copper, https://biomedres.us/fulltexts/BJSTR.MS.ID.001336.php)
Thyroid profile and iron metabolism: mutual relationship in hypothyroidism, (https://www.alliedacademies.org/articles/thyroid-profile-and-iron-metabolism-mutual-relationship-in-hypothyroidism.pdf)
The Level of Zinc, Copper and Antioxidant Status in the Blood Serum of Women with Hashimoto’s Thyroiditis, (https://pmc.ncbi.nlm.nih.gov/articles/PMC8345611/#B11-ijerph-18-07805)
The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemestry and relevance to public health, (https://www.liebertpub.com/doi/abs/10.1089/105072502761016494)
Understanding the relationships between physiological and psychosocial stress, cortisol and cognition, (https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1085950/full)
FAQ
What’s the difference between Hashimoto’s and hypothyroidism?
Hashimoto’s is an autoimmune condition where the immune system attacks the thyroid gland. Over time, it often leads to hypothyroidism, where the thyroid doesn’t produce enough hormones.
Can nutrition help with Hashimoto’s?
Yes. While nutrition doesn’t cure Hashimoto’s, it can support thyroid function, reduce present antibodies, reduce inflammation, and improve energy. Key nutrients include selenium, zinc, iron, iodine, protein, and omega-3s.
What tests should I ask my GP for if I suspect thyroid issues?
In addition to TSH, ask about Free T4, Free T3, and thyroid antibodies (TPOAb, TgAb). These provide a clearer picture of thyroid and autoimmune function.
Is hypothyroidism common in Canberra women?
Yes. Many Canberra women in high-pressure professional roles experience fatigue and burnout symptoms that are later linked to thyroid issues such as hypothyroidism or Hashimoto’s.
What’s the first step if I suspect thyroid problems?
Start by booking a blood test with your GP and tracking your symptoms. For personalised guidance, nutrition support, and clarity about your next steps, consider a free 15-minute consultation with a clinical nutritionist.
