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.

Are Your Hormones Causing Anxiety?

Anxiety can be such a tough experience and while there are commonly multiple factors that may be involved, your hormones can have a huge influence on anxiety levels!

Low progesterone (in relation to estrogen levels) is a really common hormone imbalance and the main one I see that contributes to anxiety - especially if you have developed anxiety later in life or it seems to be getting worse for reasons that you can’t understand. This imbalance can develop at any time but during perimenopause - usually experienced in women during their 30’s and 40’s - it is especially common.

Hormone imbalances can develop over time especially from ongoing stress, use of contraceptive medication such as the Pill, post pregnancy, and continued exposure and accumulation of hormone disrupting chemicals such as BPA.

Progesterone is one of your most vital hormones - not just for holding pregnancy to term - but for our mood and level of calm!

Progesterone acts as an

• anti-anxiety

• anti-depressant

• diuretic to reduce fluid retention

• supports fat metabolism

• balances estrogen levels to protect against hormonal disease and cancer

• improves libido

• supports thyroid function and

• supports sleep

Is it any wonder we feel terrible when our progesterone levels are low?!

Use of the Pill is most worrying for womens health as it works by preventing you from ovulating. The ONLY way we can make Progesterone is each month when we OVULATE!

The Pill prevents us from making our monthly dose of feel good progesterone - you can see how this will have detrimental effects on how good you feel over time! The synthetic hormones in the Pill are NOT the same as your natural hormones, and the Pill also depletes B vitamins which are essential for energy, metabolism, skin and hormone balance.

While the pill can help with symptoms and is convenient it’s also ideal to look at other contraceptive options or how you can regulate your hormones naturally - the pill ‘regulates’ your hormones by shutting them down! So while this may help in the short term it’s not ideal for your long term health and truly restoring hormone balance.

If you have irregular periods or anovulatory cycles and are not ovulating each month you will also be missing out on progesterone - so working with a practitioner to regulate your cycles is a great idea.

After menopause you can still experience hormonal imbalance and it is even more important to work on stress management and adrenal health, as your adrenals take over the job of producing your sex hormones once your ovaries have retired. High stress can worsen menopausal symptoms by placing extra pressure on your adrenal glands - and they can only do so much! If they are busy producing cortisol during ongoing stress, they will have less reserves to be producing your other sex hormones.

If you are not taking contraceptive medication you can test your hormones - ideally on day 21 or about a week after ovulation - this is when your progesterone is at its highest. Working with a qualified Naturopath can help you test and restore hormone balance and improve the underlying reasons that may be contributing to your anxiety.

You might also find this article or ebook helpful.

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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.