O Op, as someone with chronic health issues who spent many years going through what you described, my advice is baby steps. Take one thing at a time to start work on and gradually add more things until you are in a good routine.
Little things I do that can help:
Open your windows, fresh air is extremely important!
use paper plates and cups - I can barley muster the energy to make meals ( I have 3 DCs) let alone cleaning, paper plates cuts out washing up. I will also serve food on paper napkins and throw away.
buy prepared food, bags of veg, rice and veg.. that take 3 mins in a microwave. Any food that can be cooked easy basically. Processed food can be just as bad as take away, especially with an under active thyroid, but it’s a pick a battle moment for me, getting in the habit of making something I can manage and then eventually moving from easy to a bit healthier was my choice. A pack of veg, ready made mash and a fried egg, super easy and better than a take away. A pack of veg, crack some eggs, pour on veg and make an omelet. I do find eggs easy meals, you can add and serve them with all sorts of healthy foods.
I use to moan about the cost of prepared fruit and veg and buy regular veg I needed to wash, cut and peel but it 99% of the time got wasted so it was actually cheaper buying the bag of lettuce, chopped apples and watermelon as I was actually eating them.
You don’t have to do this with every meal at first, pick one of 2 nights a week to start with. I personally feel so much better when I don’t eat anything processed, but it’s easy to say I won’t eat processed food than actually doing. I try at least 3 meals a week at the moment.
Introduce easy healthier bits to your meals that you’ve mastered. One of my first easy meals was a packet of golden veg rice, 4 min a microwave and add bits, chopped apple, goats cheese, walnuts, drizzle with honey. It’s a 5 min meal and yummy. You could add anything you like.
Also know what your triggers are with your thyroid. Nothing pisses me off more when someone tells me all my illnesses can be cured by eating more broccoli or immune boosting foods ggrrr I know what “healthy” foods have an adverse effect on me so know what I can and can’t introduce into my diet. There are plenty of support groups for thyroid issues around, especially on Facebook.
snacks are still my weak point as I don’t choose fruit unless I’m putting it in something. I could buy a massive load of fruit but still opt for a packet of crisps every time. I started keeping things like crackers in, I do like avocado on crackers but it’s getting round to the avocado. I started with just a bit of butter or jam on crackers then found some nice flavoured ones I liked plain. I gradually started to enjoy making up yummy toppings for them.
pick 1 thing a day to do, whether it’s shower, put a load of washing on, hoover…. As you grow stronger you can add more to the list. Today mine was hovering behind the beds and cupboards in my bedroom, I couldn’t remember the last time they were done. Just that one thing wipped me out. I was supposed to make a healthy family dinner but at 4.30 I was struggling getting out of bed so DH made something ultra processed and unhealthy but I didn’t care as I’d done a job that had been bugging me for months. I didn’t actually shower today, but that’s ok as all 3 DCs did and I will have no choice tomorrow as we have visitors which will force me to shower.
Treat yourself, even if money is tight. What’s your focus, your hair, skin? One month buy something to make that part of you feel good. It dosnt have to cost a fortune. I use L’oreal or Nivea for most things. Both can be bought cheap. I learnt to start taking care of my skin during covid, I was at my heaviest and worse medically then ( I’m nearly 49) I now cleanse, tone and moisturise daily, I take 10 min morning and evening to do it. My hair I’m lucky, I started looking after it before getting ill, but even now I can’t afford a hair appointment, usually I’d go 2/3 months but it’s been almost 5 now, anyway I keep my hair in a style and colour that I can maintain if I’m unable to go to the hair dresser.
My cousin uses caffeine shampoo from homebargins, she has an under active thyroid too and struggles with her hair, she swears by it.
Also find something that you can try on your hair colour wise. I use the Wella colour fresh masks, you just put them in your hair like shampoo and comb through for 15/20 mins before washing. I’ve got one left over I’m going to use until I can get my hair done properly.
If your DH is supportive and wants to help you, let him. Find some healthy activities, recipes to do together. Tell him you need help with the house what you want from him.
I’ve gone from a 22+ to size 16/18 in 2 years. Mostly it’s been due to weight loss injections that I’ve been on and off, but it’s also been down to getting my medications right and the times I’m off the injections trying my best to maintain some good habits. One of the first things I was able to cut out with the injections was coke, now even Diet Coke tastes too sweet. I’ve been off the injections for 2 months and some old cravings have come back but I’m really working on satisfying them in a healthier way. I hit the coke craving with a can of Diet Coke today, just 1 can, in the past I’d have had a dozen cans of Coke Zero.
The thing is, if you relapse that’s fine, just start again. Make a list of what you want, set realistic goals, don’t expect too much of yourself. If you exceed your goals amazing, if you don’t reach them straight away that’s fine, you then know you just have to give yourself a little bit longer to reach them.