Top 3 Causes Of Fatigue In Women

Are you tired or exhausted ALL - THE - TIME even if you get plenty of sleep?

Is it a struggle to get going every morning?

Are you relying on caffeine and sugar to get your through the day?

You are not alone!

Here’s the top 3 causes of fatigue I see in clinic and some steps you can take to improve your energy.

ANXIETY AND STRESS

Some stress and cortisol is healthy but ongoing daily relentless stress will eventually wear you out and your energy will flat line. Anxiety is also a common factor in fatigue, as constantly feeling anxious is a type of stress on your body.

Cortisol increases in acute stress but is not designed to constantly be high, and eventually you will reach your tipping point where your body and adrenal glands just can’t keep up with demand.

This is when you will struggle to produce much cortisol at all and you will feel exhausted ALL THE TIME. Cortisol is meant to be high in the morning and lowers over the day however when you reach this exhaustion stage your cortisol will be low all day - giving you none of the energetic effects of cortisol.

Many women today are constantly trying to do more and push harder without taking time to rest and recharge our bodies.

Your body needs regular recharging for optimal function - just like your phone battery.

As women we can feel guilty taking time for ourselves but it’s so vital to our health and energy that we make this happen.

LOW THYROID FUNCTION

Even if you have been told your thyroid is fine you could still have an under-functioning thyroid. This can contribute to fatigue, low mood, weight gain, brain fog and hair loss.

Make sure your three thyroid hormones (TSH, T4, T3) have been assessed for IDEAL levels by a qualified Naturopath. Due to Medicare restrictions your GP will usually only test TSH - but this alone cannot give you a clear indicator of thyroid function. If you have a family history of thyroid issues and/or have been under ongoing stress your risk of thyroid issues will be increased.

NUTRITIONAL DEFICIENCIES

The most common nutritional deficiencies that contribute to fatigue include iron, B12, magnesium and vitamin D.

Even if you eat well and eat animal foods you may still be low in iron or B12 especially if you have digestive issues which reduces your ability to absorb these nutrients. Gluten intolerance can also be a contributing factor to chronic low iron levels. Imbalances in gut bacteria can also contribute to reduced production of B12.

During stressful times your body has an increased demand for magnesium and so over time this can also become depleted - as well as our soils and food containing less magnesium content than in the past. Magnesium is also required for optimal Vitamin D and so many Australians are low in this important vitamin/hormone which contributes to energy and mood.

STEPS TO IMPROVE YOUR ENERGY

• Optimise sleep by practicing good sleep hygiene and sticking to a regular sleep routine. Taking a good quality magnesium supplement at night can improve sleep quality and also reduce headaches, muscle tension or cramps.

• If your fatigue is caused from ongoing anxiety, there are many natural treatments that can help such as Magnesium and Herbal Supplements.

• Work on optimising your nutrition for sustained energy throughout the day. Taking an activated B complex can help top up B vitamin levels for energy.

• Take time out everyday to rest and recharge your body and adrenal glands. Even if you start with 10 minutes per day while you enjoy a cup of herbal tea. Practice not feeling guilty while you do this and prioritise this time for yourself by booking it into your calendar like you would other important events.

• Work on boundaries, thoughts and beliefs that contribute to your experience of stress and anxiety - become aware of the everyday things that make you feel stressed.

• Focus on some deep breathing - this simple technique helps to reduce cortisol, anxiety and the stress response immediately. It can be good to practice first thing in the morning, before going to bed or whenever you notice yourself feeling stressed throughout the day.

• Get a second opinion or have your blood test results assessed by a qualified Naturopath to insure your levels are IDEAL and OPTIMAL for great energy, not just ‘in the range’ which is quite broad.

If you find this information helpful please share with other women you know who are struggling with fatigue.

You can learn more about easing anxiety in my Calming Anxiety Ebook.

If you’d like to work with me, you can find out more HERE

Or Sign up for my Freebie - 5 Tips To Ease Anxiety.

Menopause Symptom Relief!

Are you suffering from menopause symptoms including hot flushes, insomnia, dryness and moodiness?

While these can be primarily due to a change in hormone levels, it's usually more than just estrogen involved.  Menopause should not be a time of suffering, but women of all ages are experiencing more hormonal imbalances and symptoms, especially in the lead up to menopause.

Once you reach menopause your ovaries produce minimal estrogen and your adrenals take over some of this hormone production.  A huge factor for many women is that their adrenals are already overworked from ongoing stress and production of stress hormones.  This is why supporting adrenal function with herbs and lifestyle can have a huge impact on menopause symptoms.

An under-active thyroid may also be contributing, especially if you're suffering from dryness, fatigue, low mood, weight gain and constipation.  Thyroid function is also impaired by ongoing stress and is commonly under-diagnosed in women.  

An imbalance in your three estrogens or an excess of estrogen/s may also be involved - this is where saliva hormone testing can help to find out what the underlying imbalance is for you.

An increased risk of osteoporosis is associated with menopause, and while this is mostly blamed on reduced estrogen there are likely other factors involved.  Replacement with synthetic estrogen or supplementing calcium alone have their own side effects, including increased risk of cardiovascular disease and heart attack.  While low calcium is a problem, excess calcium can also be a problem!

Many other minerals and good fats are required to properly absorb and utilise calcium and support bone density.  If you have been recommended to take calcium make sure the supplement uses a more absorbable form of calcium such as a chelate or citrate.  It should also include other minerals such as magnesium, boron and zinc along with vitamin D3 and K2.  

Including certain fats in your diet is also essential for your body to absorb these minerals and the super important fat soluble vitamins (A, D, E and K), which many people are lacking in our modern diets.  These foods include

• pasture raised eggs (especially the yolk!), butter, ghee, cream, animal liver/kidney/pate

• pasture raised, full fat and fermented brie, gouda cheese and kefir

Fermented vegetables such as sauerkraut and kim chi also contain Vitamin K2, as does natto and emu oil.

Other factors that can inhibit mineral absorption include tea, coffee, sugars, refined grains, a diet high in whole grains/legumes/nuts/seeds (due to phytic acid content - especially if not soaked or fermented), poor digestive function, dysbiosis (imbalance in gut bacteria), fiber supplements, vitamin D deficiency and a low fat diet. 

These fats, minerals and vitamins are essential for reducing your risk of many chronic diseases such as osteoporosis, alzheimers and cardiovascular disease, along with boosting mood, skin appearance and weight regulation.  

Some of my favourite herbs for menopause symptoms include Rehmannia, Zizyphus, Sage, St John's Wort and Black Cohosh.  

Magnesium and B vitamins can also be great to support your nervous system and stress response.  Working on reducing and managing stress in your life is also super important - gentle exercise can be one way to help with this.

When our bodies are out of balance then symptoms and disease develop - so it's about finding where the imbalances are in your body and lifestyle and working on restoring balance where it's needed. 

If you'd like help relieving menopause symptoms or suspect your have a hormonal imbalance I'd love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Still Tired Even After A Holiday?

TOP 7 CAUSES OF FATIGUE

Are you feeling refreshed and full of energy for the new year?  If not there's likely an underlying reason!  Fatigue is a very common symptom for the women I see in clinic - here are the top 7 causes and the tests we use to figure out which one is relevant to you.

NUTRITIONAL DEFICIENCIES

These can be some of the quickest to notice improvements in energy levels with the right supplement.  However it's also our job to figure out why you developed this deficiency - is your digestive function impaired, are you lacking certain nutrients in your diet, are your periods excessively heavy?

The most common deficiencies I see in regards to fatigue are

• Low Iron and/or Ferritin (iron stores)

• Low B12

• Low Vitamin D

A simple blood test can help us assess your levels and determine the best dosage and supplement.

UNDER-ACTIVE THYROID

Even if your GP has said your thyroid is fine - just being in the test range does not mean your levels are ideal or optimal!  You can have an under-active thyroid which affects the amount of thyroid hormone (T4) produced and/or the amount converted to the active form (T3).  This can be happening without having 'diagnosable' hypothyroidism.  

An under-active thyroid is especially common in women who have ongoing stress - as stress really impacts thyroid function.  Weight gain, poor cognition, dry skin, constipation, hair loss and high cholesterol are other common symptoms of an under-active thyroid.

A simple blood test from your Naturopath which tests the 3 thyroid hormones (TSH, T4 and T3) is essential, to give a total picture of how your thyroid is functioning.  Due to medicare, GP's usually only test TSH (thyroid stimulating hormone) - which alone doesn't tell us enough about your thyroid hormone production and conversion to active T3.

ADRENAL FATIGUE

Women today are pushing themselves more and more - and burning themselves out in the process.  We all have a tipping point and can handle stress for a certain time before our body starts to seriously malfunction and fatigue.  Your adrenal glands produce cortisol (and other hormones) in response to any type of stress - and while some cortisol in short bursts is fine, many of us have high cortisol 24/7!  Eventually your adrenals cannot keep up with demand and your cortisol production will fall, or your regular cortisol pattern over the day will become dysregulated.  This will mean your cortisol and energy will be higher at night, instead of in the morning, which can then contribute to sleep issues, further exacerbating fatigue.

We use a saliva cortisol test which measures 4 or 6 samples over one day to assess your levels and 24hr pattern.  Depending on the extent of your adrenal fatigue it can take months to recover from, so don't ignore the hints your body is giving you!

Keep an eye out for part 2 coming next week....

If you would like help getting to the bottom of your fatigue and improve your energy for 2018, book your consultation today!

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.