This document outlines a wellness plan for a 49-year-old perimenopausal woman experiencing hypothyroidism, inflammation, nutrient deficiencies, hypoglycemia, fatigue, insomnia, and stress. The plan aims to increase thyroid function, control inflammation, balance blood sugar, and improve anemia through an anti-inflammatory diet, nutritional supplements, stress management, sleep hygiene, and gentle exercise. Future recommendations include continuing the current plan until biomarkers improve, then completing an elimination diet and additional supplements to support gut and immune system healing.
2. Client: 49 year old perimenopausal woman
Health Concerns:
Hypothyroid
Frozen Shoulder/Body Pain/Inflammation
Low Nutrients: Low Ferritin (Anemia) / Low Vitamin D
Hypoglycemia
Chronic Fatigue
Insomnia
Overactive Stress Response
3. Health Goals:
Increase Thyroid Function / Hormone Levels
Support Adrenal Function
Decrease Inflammation
Increase Nutrient Levels
Regulate Blood Glucose levels
Increase Energy
Decrease Stress
Sleep
4. Purpose
Increase thyroid function/hormone levels, control and lower
inflammation, balance blood sugar levels, and improve
anemia. Goal is to repair gut/immune system and reset
autoimmune response by removing dietary stressors,
allergens, and pathogenic bacteria, reinoculating the
digestive tract with beneficial bacteria, replacing
necessary nutrients, and repairing intestinal permeability
6. Foods to Eat:
Increase Protein Intake!
→ Fresh, cold-water Fish
→ Organic, grass-fed, antibiotic-, hormone-, and pesticide-free
→ Animal Products
→ Beans & Legumes
→ Nuts and Seeds
7. Increase Antioxidant, Phyto-Nutrient-rich,
High Fiber Organic Vegetables!
→ Green Leafy Vegetables
→ Cooked Brassica Family
→ Starchy Vegetables other than corn and white potatoes
→ Herbs, Seasonings, and Vegetable Super-Foods:
Garlic, Ginger, Turmeric, Rosemary, Parsley, Mint, Basil, Cilantro, Oregano,
Cinnamon, Reishi, Maitake, & Shiitake Mushrooms
8. → Choose Moderate Amounts of Antioxidant-, Phyto-Nutrient
rich, High-Fiber, Lower G.I. Organic Fruits (2 servings)
→ Choose Moderate Amounts of Organic, Gluten-Free Grains
→ Drink Plenty of Liquids:
Minimum of 62 oz. of Filtered Water/Lemon Water
Add Anti-Inflammatory, Cleansing Herbal Teas (Ginger, Milk Thistle,
Dandelion,
Licorice Root); can be included in total water intake
Acceptable Milk Substitutes – Organic, Sugar-Free Hemp/Almond/Coconut
Milk
9. Dietary Recommendations: Regulate Blood Sugar
Eat breakfast within ½ hour of waking:
→ Make breakfast resemble a meal;
include vegetables, protein, legumes, high quality fats
Eat small meals every 2-3 hours:
→ Eat a source of protein with each snack/meal
→ Do not eat fruit in the morning, before bed, or without a protein/fat
→ Avoid fruit and carrot juices
→ Eat limited amounts of grains and starchy vegetables
→ Eat a protein/carbohydrate snack during the night if drop in blood sugar
causes insomnia and before bedtime if necessary
10. Dietary Recommendation:
Increase Nutrients
Eat foods high in Iron:
Animal Foods - Fish (consider adding red meat)
Vegetables - Beetroot Greens, Turnip Greens, Chard, Mint, Parsley,
Sweet Potato, Broccoli, Bok Choy
Sea Vegetables – Wakame, Arame, Hijiki, Nori, Kombu (avoid Kelp in any form)
Fruit – Watermelon, Strawberries
Nuts & Seeds – Pumpkin Seeds, Sesame Seeds, Cashews, Almonds
Legumes – Lentils, Chickpeas, Kidney, Lima, Pinto, Navy Beans
* Vegetable sources best consumed with vitamin C for maximum absorption.
11. Dietary Recommendation:
Eat Foods High in Vitamin D
Fish – Cod Liver Oil, Salmon,
Mackerel,
Sardines, Herring,
Tuna, Oysters
Other Animal Sources -
Beef Liver, Eggs
Vegetables – Sun-dried Shiitake
Mushrooms, Button Mushrooms
12. Dietary Recommendations:
Consume Foods Rich in Thyroid Supporting Vitamins
Vitamin A – Fish, Leafy Green Vegetables, and Bell Peppers
(if tolerated)
Zinc – Beef, Liver, Lamb, and Oysters, Pumpkin & Sesame Seeds
Magnesium – Halibut, Spinach, Okra, Broccoli, and Scallops,
Oysters, Pumpkin Seeds, Peanuts, Black Beans
Selenium – Tuna, Turkey, Chicken, Beef, and Brazil Nuts, Walnuts,
Eggs, Legumes, Oysters, Brown Rice
13. Nutritional /HerbalTherapies
(in addition to current protocol):
Vitamin D3 Iron
Magnesium B vitamin complex
Glutathione Licorice Root extract
Ginger Turmeric
Boswellia Devil's Claw
14. Lifestyle Recommendation:
Establish Sleep Hygiene Protocol
Go to bed and wake up at the same time very day
Optimal sleep is from 11:00 pm to 7:00 am
Always try to be in bed by 11:30 at the latest
Establish a wind-down routine that starts 30-60 minutes before going to bed
(read, listen to calming music, take an epsom salt bath, etc.)
Sleep in a cool, dark room; use earplugs and a mask if necessary
Use guided meditations to facilitate quicker falling asleep
Eat a source of protein before going to bed
15. Lifestyle Recommendation:
Gentle Exercise Goals (within physical limitations)
Move each day – 20-30 minutes
Stretch each day
When on the computer or reading set an alarm
every 90 minutes and engage in 5 minutes of stretching,
stair-walking, walking around the block, etc.
Find something fun to engage in, i.e., dancing, yoga,
tai chi, swimming, bicycling, etc.
16. Lifestyle Recommendation:
Find ways to reduce/manage stress response:
Be aware of physical / emotional reactions to stress
Remove the stressors / avoid stressful people if possible
Learn to reframe problems - look for the inherent opportunities
Set reasonable standards – perfectionism is overrated
Try deep breathing when feeling stress and each morning and/or evening
Meditation and guided imagery reduce heart rate, blood pressure,
and adrenaline levels
Biofeedback helps control physical responses of stress such
as heart rate and muscle tension
Heartmath helps improve resilience
Remember to laugh and have fun - it decreases stress hormones
17. Future Recommendations:
Continue with current wellness plan until blood sugar,
anemia, and inflammation are under control.
Remaining phases are futile until these issues are resolved.
Anemia must be resolved first.
Not enough oxygen is getting to the cells
and any metabolic functions that regenerate
and heal the body cannot take place.
Blood sugar fluctuations, or dysglycemia, result in G.I.
inflammation and weakness and causes
the adrenals to overwork, as well as a number of
other conditions that weaken thyroid metabolism and
cause autoimmune destruction of the gland.
18. Future Recommendations:
Additional supplementation:
Liposomal Glutathione cream to modulate the immune system
via T-Regulatory support, increase antioxidant action, and support
red blood cell membranes.
L-glutamine to support intestinal repair and reduce permeability.
Liposomal Phosphatidylserine to support adrenal function,
modulating high or low cortisol, enhance cellular metabolism,
and neurotransmitter activity.
19. Future Recommendations:
Once anemia and blood sugar are under control, some strength
will be returned and metabolic progress can be made.
Follow a complete elimination diet for at least two weeks to
remove all other possible allergenic/problematic foods. This
diet will also support the “Repair” phase of colon health.
At this point, consider a lactulose/mannitol test to check if leaky
gut is resolved and re-test thyroid hormones.
20. References
Bowthorpe, J.A. (2008). Stop the thyroid madness: A patient revolution against decades of inferior
thyroid treatment.Florence, CO: Laughing Grape Publishing.
Kharrazian, D. (2010). Why do I still have thyroid symptoms: When my lab tests are normal.
Garden City, NY: Morgan James Publishing.
Ross, J. (2002). The mood cure: The 4-step program to take charge of your emotions-today.
New York, NY: Penguin Books.
Shames, R., & Shames, K. (2005). Feeling fat, fuzzy, or frazzled: A 3-step program to restore
thyroid, adrenal, and reproductive balance. New York, NY: Penguin Books.
Shomon, M.J. (2009). The menopause thyroid solution: Overcome menopause by solving your
hidden thyroid problems. New York, NY: HarperCollins Publishers.
