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.

How Food Can Make You Feel Stressed!

What we choose to eat everyday has a huge impact on our mental health and feelings of stress, anxiety or calm.

Foods create changes in your body through their effect on neurotransmitters, hormones and your nervous system. They also influence your gut bacteria and digestive health which is the BASIS of health and has a huge influence on your mental health. Your digestive tract is known as your second brain and there’s much research on the gut-brain link.

If you experience any mental health concerns or feel more stressed or anxious - take a good look at your diet and daily food choices. Of course there are other factors to consider but our diets are our DAILY companion and provide our body with the nutrients it needs for optimal mental and physical health. Without the right nutrition your body is unable to produce the hormones and neurotransmitters that orchestrate your mood and influence how calm you feel.

If your diet is high in refined carbohydrates, flours, sugars and caffeine this will have a stimulating effect but not in a sustained way - you’ll experience highs and lows as your body tries to deal with these short term stimulants. These foods can cause stress in your body as it tries to balance your blood sugar and cortisol. These foods are also more inflammatory as we are not designed to consume a lot of these foods or stimulants.

While some carbohydrates are great, focus on getting them from fresh vegetables and some whole grains depending on what you feel best on. Reducing carbohydrates too low, such as on a keto diet, may not be ideal for everyone especially long term and for womens hormone balance - so always take notice of how you feel and work out the best amount for you. Most people following a standard western diet are commonly eating too many refined carbohydrates and not enough quality fats.

Including adequate quality protein and fat has a more grounding and calming effect - and doesn’t cause spikes in blood sugar or cortisol. These foods help to produce hormones and neurotransmitters and help keep your energy and mood more stable. They also keep you full for longer and help in weight loss and weight management.

Most women do best on 50-100g protein per day but experiment to find out what you feel best on. Choose the best quality protein and fat you can - see this handy food guide for more info.

While fats have received bad press they are essential for mood and every cell in your body! The right fats can support optimal mental health, energy and weight regulation. You can find a 1 page guide here.

Focus on including some fat, protein and vegetables at each meal to help keep you calm and support your mood and nervous system.

Another way food can increase stress is by contributing to eating disorders. Food should be nourishing and enjoyable - practice changing your mindset toward food and removing guilt around food choices - just do the best you can with where you’re at. It’s what you do most of the time that counts so don’t beat yourself up for not being ‘perfect’ all the time! Focus on quality over quantity. Choose 1 thing to improve at a time rather than overwhelming yourself - make it simple, enjoyable and achievable! Practice self kindness.

I have been through a lot of different ways of eating but am learning to listen to what makes me feel good and not worry about sticking to a ‘label’ or ‘diet’ that doesn’t make me feel great! We all have individual biochemistry that determines what we feel best on - so what works for your friend may not be the best thing for you! And our needs can change over our lifetime - so just keep listening to the clues your body gives you. Practicing self-kindness has also made a huge difference to my relationship and enjoyment of food. Any change can take time to become a habit - so give yourself time to make improvements and different food choices.

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Marion McConnell is a degree qualified Naturopath who helps women balance their hormones, reduce symptoms and get their life back!  Consultations are available online.  You can find out more here.