Increase in TSH level. Be sufficient?

My T3 and T4 is normal , but my TSH is 7.45. Suggest some improvement in Diet and other remedies to supress it naturally, though i am taking supplements. I'll prefer not to rely on supplements for lifelong. Suggest some yoga and exercise and for how many hours in a week would be sufficient? Currently , I am irregular with exercise( currently i do 2 days in a week , i do aerobics , little dance , n some yoga postures) . Also , tell me about side effects in coming future. Current symptoms include - Fatigue ,tiredness, unable to reduce weight ( 75 kg, been constant for a while now), some episodes of anxiety, feeling sad at times, loss of periods ( this month only , in past my periods have been frequent), feeling dry n pimples in face ,feel irritated and too exhausted .