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.

Is Your Thyroid Really 'Fine'?

Do you suspect you have a thyroid issue but have been told your test result is fine?

I see this happen regularly and this week had another client who had experienced the same thing.  Once we tested her thyroid more thoroughly her levels indicated an under-active thyroid and also the presence of thyroid antibodies which indicate auto-immune activity.  If these levels are high enough a GP would diagnose you with Hashimoto's - the auto-immune version of hypothyroidism or under-active thyroid.  This condition is quite common in women, especially if you have a family history of thyroid issues. 

This client had a number of chronic health issues that she'd been struggling with for years, which could all be linked to a suspected under-active thyroid.  These symptoms included constipation, anxiety and fatigue.  Other common symptoms that may indicate thyroid issues include weight gain or trouble regulating weight, brain fog, low mood, feeling cold all the time, low libido and hair loss.

A qualified Naturopath will assess all three thyroid hormones - TSH, T4 and active T3 - which are all needed to properly assess thyroid function.  We also look for 'ideal levels', not just that the result is 'within range'.  Other tests include thyroid antibodies to rule out auto-immune activity, reverse T3 and urinary Iodine.  Many women I see are also low in iron which is also essential for thyroid and immune function. 

Many women have sub-optimal thyroid function - meaning it's less than ideal, but goes undiagnosed as the test levels are still within range - it's not bad enough yet for a 'diagnosis'.  However this is the best time to start supporting your thyroid and body, and working on improving it's function, instead of waiting for things to get worse!  This is where a qualified Naturopath or Nutritionist can help you restore optimal thyroid health before you get to the stage where you may need replacement thyroid hormone medication for the rest of your life.  It's much easier to treat imbalances as soon as possible and prevent disease, rather than waiting for things to become more advanced or chronic.

Quality thyroid supplements can help improve your thyroid function and reduce symptoms.  These usually include herbs such as Withania and nutrients including iodine, selenium, zinc and tyrosine.  Stress and adrenal support, with herbs such as Rhodiola and Rehmannia are also great, as stress and cortisol impair thyroid and immune function.  

It is best to work with a qualified practitioner if you have antibodies or auto-immune thyroid issues so that these levels can be monitored and the correct dosages are prescribed for your needs.  For example, iodine is critical for thyroid function but too much iodine can worsen auto-immune thyroid issues, especially if you have low selenium.  It's all about finding the right balance for you.

Other things you can do to support your thyroid, especially if it is auto-immune based include

• Going gluten free or avoiding a high wheat intake. Gluten can aggravate digestive and immune based issues, and you can be reactive to gluten even if you are not Coeliac.

• Avoid halogens which interfere with iodine and thyroid function. These include bromine found in regular breads, flouride and chlorine found in tap water. Chlorine also disrupts gut bacteria and therefore our digestive and immune function. Use a tap filter that removes these chemicals.

• Work on stress management and include gentle exercise to help reduce cortisol and stress.

• Include seaweeds, seafood and pumpkin seeds for iodine and zinc, and a few brazil nuts for selenium. (Soaked or activated nuts and seeds are easier to digest).

• Avoid eating an excessive amount of raw or uncooked cruciferous vegetables (broccoli, cauliflower, cabbage, kale) due to goitrogens - which may impair thyroid function. Cooked cruciferous vegetables are great and have many disease fighting phytonutrients.

• Limit or avoid soy - a small amount of fermented, organic soy is ok such as tempeh and miso.

• Avoid other chemicals in plastics, fragrances and skin care as much as possible, as these impact hormone levels and our immune system, as well as contributing to disease and cancer risk. Use glass, ceramic, stainless steel and non-toxic skin/body/cleaning products.

If you feel something is not right, even though you've been told your test results are fine, please seek another opinion from a qualified Naturopath or Nutritionist who can assess your health and test results in a holistic and comprehensive way - and help you to improve any imbalances and symptoms before they become bigger health issues.  If you'd like a second opinion or advice from a preventative health care perspective, 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.

Constipation Causes And Treatment

Do you struggle with constipation?

Our digestive health impacts all areas of our body so ensuring your bowels are moving regularly is essential!  Ideally you should be having a bowel movement every one to two days, it should be easy to pass and formed - not pellet like or too loose.  Check out the Bristol Stool Chart  -  type 4 is ideal, and 3 is the next best type.

Optimal digestive health is essential for nutrient absorption, mental health, immunity and removal of wastes and toxins.

If you've been struggling with constipation a good place to start is ensuring you're drinking enough water (at least 1-2L depending on your diet and exercise level) and consuming adequate vegetables.  Include a variety of vegetables with each meal, along with some quality protein and fat. Including some fermented vegetables such as sauerkraut can also be a great way to support digestive health - start with 1 tbsp with one meal per day.  (If fermented vegetables cause you any digestive upset you may need to start smaller or you may have a more serious imbalance or overgrowth of gut bacteria which needs correcting first).

Dysbiosis - an imbalance in gut bacteria, can contribute to constipation, so a good quality multi-strain probiotic can be useful.  Our gut bacteria become imbalanced over time from antibiotics, antacids, steroid medication, chemicals, stress, alcohol, sugar and processed foods.

Magnesium citrate can also be used to help relax your nervous and digestive system to help get things moving.  If you are stressed your digestive system is literally shut down, as it is not seen as critical during a fight or flight response.  Ongoing stress, which is experienced by many people, has a huge impact on your digestive function. 

Sometimes just giving yourself enough time to sit on the toilet can help!  With our busy lives, some people just don't give their body enough time to relax on the toilet!  

Liquid herbs are amazing at improving digestive function especially chronic constipation.  Cascara, Yellow Dock, Globe Artichoke and Schisandra can be used safely and have a laxative effect.  They also work by stimulating liver function and improving bile production which are essential for optimal digestion and bowel movements.  A more frequent dose of herbs can be used initially until your digestion is moving more regularly.  A calming herb, such as Chamomile is ideal to use alongside the stronger action of Cascara, to help calm and soothe your digestive system.

Constipation, especially if chronic can also be caused by hypo or under-active thyroid function - which can be assessed by a Naturopath.  Testing TSH (thyroid stimulating hormone) alone does not give you an accurate picture of thyroid function - you also need to check T3 and T4 levels.

Other conditions such as SIBO (Small Intestinal Bacteria Overgrowth) can also contribute to constipation - a Naturopath can help you work out which underlying issues and testing are relevant to you.

If you'd like to improve your digestive health 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.

Trouble Losing Weight?

Are you trying all you know to lose weight without results?

This can be a frustratingly common experience for women and may be caused by a number of imbalances in the body.  Here are the top 5 imbalances I see in clinic which prevent weight loss -

UNDER-ACTIVE THYROID

Yes you could have an under-active thyroid even if your blood tests are 'fine'.  We can test your 3 thyroid hormones and make sure your levels are optimal - not just within range.  Due to Medicare restrictions, GP's normally only test 1 thyroid hormone (TSH), but this alone can't give you a clear picture of thyroid function.  Checking your T4 and T3 will show if you are producing and converting enough thyroid hormones to support healthy metabolism.  Other symptoms of an under-active thyroid include fatigue, brain fog, low mood, constipation, hair loss and dry skin.

HIGH CORTISOL

When you are in an ongoing state of stress, as many women are, you produce more cortisol.  Some cortisol is a good thing, but constant cortisol day after day impairs your metabolism, as your body wants to conserve body stores to deal with the perceived threat.  Cortisol can contribute to more weight around the middle.  Helping to calm your nervous system and reduce cortisol is one of the most important things you can do for your weight and overall health, as excess cortisol has damaging effects all over your body, and can particularly impact other hormone levels.  Ensuring quality sleep is super important for giving your nervous system a chance to rest and recover each day, along with working on other daily stress management - gentle to moderate exercise, spending time in nature, meditation, music or anything that helps you feel calm.

PROGESTERONE AND ESTROGEN IMBALANCE

This imbalance can develop over time from multiple factors including the pill, stress, chemicals and a low fat diet.  Increased weight on the upper arms, chest, hips and thighs is more common with this imbalance.  Many other symptoms can indicate this type of imbalance such as painful or heavy periods, irregular periods, infertility, fibroids, fluid retention, anxiety and moodiness.  A saliva hormone test is a great way to assess your levels and work on restoring balance.

NOT ENOUGH CALORIES OR AN IMBALANCED DIET

A low calorie or low fat diet will encourage your body to hold onto weight as it perceives a shortage of food and nourishment.  Consuming enough protein and healthy fats will keep your blood sugar and energy more stable, keep you full for longer, support hormone production and support weight regulation.  

Too many refined grains and sugars in the diet will contribute to increased insulin - another hormone which can impact weight regulation.  

Focus on 2-3 serves of protein, quality fats and a variety of vegetables as the main components of your diet.  Moderate amounts of whole grains can be beneficial - take notice of how these make you feel to work out the amount that's right for you.  However we don't need 9-11 serves as some dietary guidelines suggest!  

I encourage you to not count calories - just focus on eating whole foods and count nutrients if anything!

POOR GUT HEALTH, LIVER TOXICITY AND INFLAMMATION

Our gut bacteria play a huge role in our health including weight regulation.  We are actually around 10 times more bacteria than human cells and the essential role they play in our health continues to be discovered.  Our bacteria balance is impacted every day from antibiotics, reflux medication, pain medication, processed foods, sugar, alcohol, stress and chemicals including chlorine in tap water.  Probiotics and fermented vegetables can be a great way to support your gut bacteria - however if these cause issues you may have a bacterial overgrowth that needs to be treated first.

Similar influences that impact our bacteria balance can also impact our liver function and levels of inflammation in our body which can also inhibit weight loss.  Underlying inflammation is now being linked to many symptoms and disease states including depression, dementia, obesity, diabetes and auto-immune conditions.

For easy weight regulation our body needs to be in a happy balance - particularly our nervous system, digestion and hormones.  If weight loss is a struggle for you, I'd love to help you work out any underlying reasons and help you reach your ideal weight.

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.