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Category Archive Chronic Fatigue

Magnesium – The Key Nutrient for Fatigue

Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most abundant minerals in our bodies. Moreover, it’s the fourth most abundant mineral that we have! Magnesium – the key nutrient for fatigue helps you to have more energy, better sleep and less muscle cramps amongst many other health functions!

So what role does magnesium – the key nutrient for fatigue play?

Do we really need to be consuming magnesium or taking supplements?

Magnesium has many positive health effects including:

  • Supporting the adrenal glands in producing energy hormones.
  • Relaxing the bowel muscles and helps to ease constipation.
  • Helping to stop chocolate cravings.
  • Lowering our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabiliser found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn, a magnesium deficiency can affect our stress level and emotional state.
  • Also magnesium helps you to sleep by relaxing your muscles and helping to produce melatonin.
  • Magnesium is used in hospitals and given to patients intravenously who are having heart palpitations – the magnesium helps slow down their heart rate.
  • Numerous chemical reactions in our body, including making DNA.
  • Helps maintain our brain function by relaying signals between our body and our brain. It prevents overstimulation of nerve cells, which could result in brain damage.
  • Regulate muscle contractions – it works opposite to calcium to help our muscles relax. Magnesium is commonly recommended for treating muscle cramps and also PMS.
  • Magnesium has also been linked to helping reduce the risk of many diseases, including arthritis, heart disease, and diabetes. Several studies have shown that migraine headaches are associated with low levels of magnesium.

Despite magnesium being so abundant in our body, many people don’t get enough of it.

Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI).

So how much magnesium should we be consuming on a daily basis to keep our body functioning as it should?

Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.

There could be consequences from consuming too much magnesium or not enough magnesium:

  • Too much magnesium can cause various symptoms, including diarrhoea, nausea, vomiting, lethargy, and irregular heartbeat. Therefore, you might not want to take a supplement that contains magnesium if you are already getting enough magnesium through your food and other sources.
  • A magnesium deficiency (called hypomagnesemia) could lead to various health conditions, including muscle twitches and cramps, osteoporosis, fatigue, high blood pressure, asthma, heart disease, and diabetes.

Now that we know the importance of magnesium, where do we find magnesium?

Good news! There are plenty of magnesium-rich natural food sources.

  • Pumpkin seeds (check out the recipe below for making Creamy Pumpkin Seed Butter)
  • Raw almonds and cashews (raw nuts are better than roasted nuts – roasted nuts lose magnesium during the roasting process)
  • Dark chocolate
  • Black beans, peas, and soybeans
  • Green leafy vegetables (spinach, kale)
  • Whole grains (oat bran)
  • Herbs (coriander, chives, dill, sage)

Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium.

But, clearly the easiest (and yummiest) way of getting in your daily magnesium – the key nutrient for fatigue, is to include plenty of food sources high in this multi-tasking mineral, such as creamy pumpkin seed butters!

RECIPE:

Creamy Pumpkin Seed Butter

Ingredients:

2 cups raw pumpkin seeds

1-2 tsp olive oil

Preparation:

  1. Preheat oven to 350 degrees.
  2. Spread the pumpkin seeds on a baking sheet.
  3. Bake for 10-12 minutes, until lightly golden.
  4. Cool for 15-20 minutes.
  5. Put the pumpkin seeds in a food processor.
  6. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.
  7. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Next add some of the oil, as needed, until the desired consistency is obtained.
  8. Finally pour spoon the pumpkin seed butter into a glass jar and store in a cool, dry place.

REFERENCES:

https://www.healthline.com/nutrition/what-does-magnesium-do

http://www.magnesium.ca/

Photo by Towfiqu barbhuiya on Unsplash

What Is SIBO and How Do I Know If I Have It?

There may be something lurking within the gut, when and where it is least expected.

We’re probably already in tune with keeping the large intestine healthy, balanced and well-populated with good bacteria (got probiotics?).

But, what about the health of the small intestine that is located before it in the digestive tract?

The truth is, this is where the serious business of nutrient absorption happens before the waste products are sent through to the large intestine or bowel to be expelled.

As you can imagine, there’s quite a slippery slope that ensues when the flora in this critical stretch of digestive highway goes out of balance.

What is SIBO and what are the symptoms?

At its most basic level, SIBO or Small Intestinal Bacterial Overgrowth is when bacteria or other microorganisms, good or bad, grow out of control in the small intestine – an area that would normally have a low bacterial count, as compared to the large intestine.

Microorganisms setting up shop in this area (colonisation) end up damaging the cells lining the small intestine. This is otherwise known as leaky gut or an increase in intestinal permeability.

This, in turn, impairs the digestive process and overall absorption of nutrients which can exacerbate nutritional deficiencies, allow toxins, infections and undigested protein molecules to enter the bloodstream that then cause widespread inflammation, food sensitivities, autoimmune disorders, and other immune reactions.

There are three types of SIBO; methane SIBO, hydrogen SIBO and hydrogen sulphide SIBO. They release methane, hydrogen and hydrogen sulphide gases respectively causing the below symptoms.

The most common symptoms of SIBO are:

  • Malabsorption issues and malnutrition
  • Weight loss (or gain)
  • Nausea and/or vomiting
  • Abdominal bloating or distension
  • Abdominal pain or discomfort
  • Acid reflux or heartburn (GERD)
  • Excessive gas or burping
  • Constipation and/or diarrhoea
  • Fatigue
  • Skin issues like rashes, acne, eczema and rosacea
  • Aches & pains, especially joint pain

As mentioned, one of the biggest concerns with SIBO is that you’re not absorbing essential nutrients, like protein, carbohydrates and fats properly. This can cause deficiencies of iron, vitamin B12, calcium, and the fat-soluble vitamins A, D, E and K.

What causes SIBO?

According to experts, the causes are not clearly defined but contributing factors to being diagnosed with SIBO can include:

  • Ageing
  • Metabolic disorders including diabetes
  • Chronic pancreatitis
  • Diverticulosis
  • Food poisoning
  • Injury to the bowel
  • Recent abdominal surgery

Coeliac disease is also associated with an increased risk for developing SIBO, and can be of a particular concern, as it disturbs gut motility leading to poor functioning of the small intestine.

Another common condition associated with SIBO is Irritable Bowel Syndrome. As a matter fact, studies have found that SIBO occurs simultaneously in more than half of all cases of IBS. It has even been reported that successful elimination of bacterial overgrowth in the small intestine resolves symptoms of IBS too.

The use of certain medications, including immunosuppressant medications, and proton pump inhibitors (acid reflux medications) as well as heavy metal toxicity, low stomach acid, inflammatory diets, and yep, you guessed it, stress are all thought to be contributors as well.

How can you test for SIBO?

It is typically diagnosed using a breath test in which the patient drinks a lactulose sugar-containing drink and exhaled gases are measured.

You can also test it with a stool test which is less invasion and doesn’t require fasting beforehand like the breath test.

If there are too many bacteria, excess gases (hydrogen, methane or both) will be produced. It should be noted that the reliability of this test is considered less than ideal, but is the only test available at the moment. You can find out more information about the SIBO breath test HERE.

What’s the treatment for SIBO?

Most nutritionists advise to adhere strictly to the “SIBO diet” for at least 4 weeks – which may include any (or all) of the following protocols:

  • Herbal antibiotics, including oregano oil
  • A low FODMAP/SCD, biphasic diet, GAPS and/or AIP diet; unfortunately, this includes avoiding garlic & onions
  • Supporting the migrating motor complex with foods and prokinetic supplements
  • Stress management; yes, this can help heal your gut!
  • Repopulating the good bacteria using probiotics, and then feed with prebiotics.

To learn more about the options for treating SIBO, contact Nutritionist Kate for a free 15 minute fatigue breakthrough call.

References

World Journal of Gastroenterology: “Small Intestinal Bacterial Overgrowth Syndrome”

World Journal of Gastroenterology: “Irritable Bowel Syndrome and small intestinal bacterial overgrowth: meaningful association or unnecessary hype?”

Journal of Clinical Gastroenterology: “Gastrointestinal motility disturbances in celiac disease”

Photo by Alicia Petresc on Unsplash

SIBO-friendly Beef Bone Broth Recipe – Slow Cooker Version

Ingredients:

* no onions, leeks or garlic

2lbs beef marrow bones, thawed, grass-fed preferably

3 large carrots, unpeeled

1/2 medium celery root (not stalks)

Combination of fresh “antibacterial” herbs: few sprigs of each – rosemary, oregano & thyme

2 bay leaves

1Tbs apple cider vinegar, unpasteurized

¼ – ½ tsp himalayan pink salt

Water to desired dilution

Instructions:

  1. Preheat oven to 200 degrees C
  2. Wash and chop veggies into large pieces – large enough that they won’t turn to mush.
  3. Place your bones onto a baking sheet and place into the oven. Cook for 30 minutes.
  4. Tie your herb sprigs into a bundle with cooking-safe string.
  5. Once your bones have roasted, pull them out of the oven and put them directly into a slow cooker. Add the veggies and the herb bundle into the cooker with the bones.
  6. Fill a 6-quart slow cooker with fresh water up to about ¾ inch under the rim. Add the bay leaves, apple cyder vinegar and salt.
  7. Cook in your pot on low; you should have a gentle, rolling boil after an hour or so.
  8. Remove the herbs after about 4 hours, otherwise your broth may look strange from the colours seeping out!
  9. Remove the veggies once they’re very soft, but not yet mushy.
  10. Let the bones cook for a total of 12-48 hours. Strain the broth, let cool a bit, and store in glass jars for up to ONE WEEK in your fridge. You can also freeze the broth if you don’t use it right away.
  11. The appearance of a gel-like substance (natural gelatin) is normal and desired – enjoy the gut-friendly goodness!

My Timeline to Recovery from CFS/ME

Today I wanted to share with you my timeline to recovery from CFS/ME.

CFS (chronic fatigue syndrome) is a chronic illness with extreme exhaustion and flu-like symptoms that is difficult to recover from. Many people suffer from CFS/ME for many years.

Some people with ME/CFS can recover in a few years (like me), some people recover in decades, and sadly some people never recover. Everyone has a different recovery time.

I first got ill in December 2008 which I when I had to stop working and move back with my parents. I was able to go back to work full-time in December 2011. So my recovery time took 3 years.

The key to recovering is finding all of your root causes with symptom diagnosis and functional testing and pulling them out. You may have multiple root causes and it can take time to find them all and treat them.

Below I share with you my timeline to recovery from CFS/ME so you can see how long it took me to recover from my CFS from the time I went to see a Nutritionist, to the time I was able to work full-time again. I’ve also shared other things I tried that helped me on my recovery journey. I hope it gives you hope.

My Timeline to Recovery from CFS/ME

2010

JulyNovember

Nutritionist, Supplements & diet change – I went to see a Nutritionist, at the recommendation of my Acupuncturist. This was the best thing I ever did for my ME recovery. She used a Vegatest Bioresonance machine to detect that I had Candida overgrowth, Epsteinn Barr virus and cytomegalo virus. She gave me a course of natural supplements to kill off the infections. Also I was deficient in Vitamin C, iron and Omega-6-fatty acids and she gave me vitamins to take. Additionally she discovered that I was intolerant to cow’s milk, yeast, sugar and beef. So I immediately cut all these foods out of my diet. I felt much better after doing this, especially after cutting out sugar. I began eating healthier, experimenting with cooking new foods. After removing my food intolerances andtaking these supplements for a few weeks, I had a lot more energy. I could concentrate for longer, my mind was clearer; I could do more physical activities around the house such as cooking and washing my hair.

July

Fluconazole – the nutritionist advised my to visit my doctor when she detected that I had a yeast infection. He prescribed me fluconazole for my thrush.

Anti-Candida Diet – I felt weak and shaky the morning after cutting out sugar from my diet. This is the body’s normal response of withdrawal symptoms to suddenly stopping taking a drug. I replaced the processed white sugar with fruit.

August

NHS Pacing Programme – I went once but did not like it as they were very patronising and only talked about the managing the symptoms and not things that might help cure them. They made us sit on hard, uncomfortable chairs which for people with ME who have aching bodies is not very comfortable. I felt that they didn’t understand ME.

September

Relaxation Music – as I was housebound I would spend most of the day sitting in the conservatory watching the nature outside and reading and spent the evenings listening to relaxation music from Global Journey where you can get 25 free downloads. This really helped to slow down my overactive nervous system and get me out of fight-or-flight mode and into the rest-and-digest parasympathetic nervous system. The gentle sounds, calmed and relaxed me and left me feeling so peaceful and content.

October

Positive Affirmations – I also read the most amazing book ‘You Can Heal Your Life’ by Louise L. Hay. She taught me how to change my negative thinking habits into positive ones and how positive thoughts attract positive experiences and it brought miraculous events into my life.

2011

January

Holosync Meditation – I discovered Holosync Audio meditation. This is another one of the best things I have ever done. Whilst resting for an hour everyday laying on my bed, I listened to the audio meditations on my iPod and allowed my body to get into the healing state. It quietened my over-active mind. I became a more peaceful, calm and happy person. My stress tolerance improved and I now don’t get upset about the things that I used to. I remain calm under pressure.

Reduce ElectroMagnetic Radiation (EMR) – I turned my bedroom into a tranquil paradise and removed most of my electrical appliances such as my TV and computer to reduce nasty EMFs that affect my sleep.

February

Massage – I started having massage at a beauty clinic using essential oils which warmed and relaxed my tense and aching muscles and left me feeling so peaceful and calm. It is a shame the effects wear off after a day!

May

6 Month Check-Up with Nutritionist – I had a 6 month check up with the Nutritionist. All my results on the Bio-resonance machine were good. I told her about a past trauma I had had and she recommended that I went to go and see a counsellor and hypnotherapist.

May – August – every 3 weeks

Counselling & Hypnotherapy – It was helpful to talk about traumas that happened in the past and my current problems. She gave me some great advice such as encouraging me to join a ballroom dancing club to be around people again and to learn to drive to get more freedom and independence. She did guided visualisations to get me into a relaxed state and then put positive messages into my subconscious mind.

Learn to drive – I started having driving lessons once a week for an hour. I found it mentally and physically exhausting, using muscles that I hadn’t used before to press the clutch and accelerator. However I had a great driving instructor who made me laugh! I passed my driving test the second time around in August and bought a car. This gave me freedom and independence.

September

University – my counsellor encouraged me to leave home and go back to university. As I was interested in Nutrition I enrolled in a Dietetics degree. I got a place at the University of Plymouth. However after a 4 hour drive, when I got to the room I would be staying in, I realised I couldn’t stay there. It was cold and horrible with squeaky floor boards and an unforgiving landlord. In the end I returned home. It was a big trauma and I had to pay for the room rent for a year as I had signed the contract. This left me with no money and I had to sign on for job seekers allowance and look for a job.

October

Volunteering – I started on job seekers allowance and volunteered at the British Heart Foundation Furniture & Electrical shop to get back into society. I regained my confidence, made friends and had a lot of fun.

December

Full-time job – I started working in a full-time job on a contract as an administrator in an office. This is the point that I began to call myself fully recovered as I was able to work and function in society again.

If you would like to work with me to get your energy back and recover from CFS/ME, contact me HERE or book your free 15 minute fatigue breakthrough call.

What is Adrenal Fatigue?

Stressed? Tired? Craving sugar? Can’t sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.

What happens when they become “overworked?”

You’ve heard of “adrenaline junkies,” right?

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you’re totally alert and living in the moment. This feeling is known as your body’s “fight or flight” response.

Some people (perhaps you?) just love that intense feeling.

The release of hormones in the fight or flight response is your body’s normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash.

After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress?

It wouldn’t feel like an awesome (once-in-a-while) “rush,” any more would it?

And what do you think happens to your poor adrenal glands when they’re constantly working?

They’d get fatigued, right?

Do I have adrenal fatigue?

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.

Symptoms like chronic fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

First off, I have to tell you that there aren’t medically accepted blood tests for adrenal fatigue. In fact, it’s not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of “Adrenal Insufficiency” or “Addison’s Disease” may apply.

However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).

If you think you have adrenal fatigue, contact Kate and book a free 15 minute fatigue breakthrough call to discuss your options.

What do I do if I have these symptoms?

There are many actions you can take to reduce your stress and improve your health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favourites are meditation, walking in nature, more sleep, or taking an Epsom salt bath.

Of course, I also recommend reducing your sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.

Conclusion

Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.

The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, more sleep, or even a lovely Epsom salt bath.

Recipe (Stress-reducing bath salt): Lavender Bath Salts

Recipe (Stress-reducing bath salt): Lavender Bath Salts

Per bath

1 cup (around 300g) Epsom salts

3 drops lavender essential oil

As you’re running your warm bath water, add ingredients to the tub. Mix until dissolved

Enjoy your stress-reducing bath!

Tip: You can add a tablespoon of dried lavender flowers.

References:

https://www.thepaleomom.com/adrenal-fatigue-pt-1/

Photo by Abbie Bernet on Unsplash

What to Eat if You Get Constipated

Constipation is the opposite of diarrhoea – it’s when your stool tends to stick around longer than necessary. Often it’s drier, lumpier, and harder than normal, and may be difficult to pass.

Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS). It’s also very common in people with Chronic Fatigue Syndrome (CFS/ME).

About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months.

If you have chronic constipation it can cause fatigue and inflammation in the body as toxins recirculate.

Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there can be a structural problem with the gut. Many times the cause is unknown.

Whether you know why or not, there are some things you can do if you get constipated.

So what to eat if you get constipated?

1 – Eat more fibre

You’ve probably heard to eat more prunes (and figs and dates) if you get constipated.

Why is that?

It comes down to fibre.

Dietary fibre is a type of plant-based carbohydrate that we can’t digest and absorb. Unlike cows, humans don’t have the digestive enzymes to break it down. And that’s a good thing!

Even though we can’t digest it ourselves, fibre is very important for our gut health for two reasons.

First, fibre helps to push things through our system (and out the other end).

Second, fibre is an important food for feeding the friendly microbes in our gut.

There are two kinds of fibre: soluble and insoluble

Soluble fibre dissolves in water to make a gel-like consistency. It can soften and bulk up the stool; this is the kind of fibre that you want to focus on for helping with constipation. Soluble fibre is found in legumes (beans, peas, lentils), fruit (apples, bananas, berries, citrus, pears, etc.), vegetables (broccoli, carrots, spinach, etc.), and grains like oats.

Psyllium is a soluble non-fermenting fibre from corn husks. It’s been shown to help soften stools and produce a laxative effect.

Insoluble fibre, on the other hand, holds onto water and can help to push things through the gut and get things moving. It’s the kind found in the skins and seeds of fruits and vegetables like asparagus, broccoli, celery, zucchini, as well as the skins of apples, pears, and potatoes.

It’s recommended that adults consume between 20-35 grams of fibre per day.

If you are going to increase your fibre intake, make sure to do it gradually. Radically changing your diet can make things worse!

And, it’s also very important to combine increased fibre intake with my next point to drink more fluids.

NOTE: There is conflicting evidence on how fibre affects constipation. In some cases, less insoluble fibre may be better, especially if you have certain digestive issues. So, make sure you’re monitoring how your diet affects your gut health and act accordingly. And don’t be afraid to see your healthcare provider when necessary.

2 – Drink more fluids

Since your stools are hard and dry when you’re constipated, drinking more fluids can help keep everything hydrated and moist. This is especially true when trying to maintain a healthy gut every day, rather than when trying to deal with the problem of constipation after it has started.

And it doesn’t only have to be water – watery foods like soups, and some fruits and vegetables can also contribute to your fluid intake.

Always ensure you’re well hydrated, and drinking according to thirst; this is recommended for gut health as well as overall health.

3 – Probiotics

Probiotics are beneficial microbes that come in fermented foods and supplements. They have a number of effects on gut health and constipation. They affect gut transit time (how fast food goes through us), increase the number of bowel movements per week, and help to soften stools to make them easier to pass.

Probiotic foods (and drinks) include fermented vegetables (like sauerkraut and kimchi), miso, kefir, and kombucha.

More research is needed when it comes to recommending a specific probiotic supplement or strain. If you’re going to take supplements, make sure to read the label to ensure that it’s safe for you. And take it as directed.

If you would like to learn more about how to improve your bowel movements and general digestive health, contact Kate and book a free 15 minute breakthrough call.

4 – Lifestyle

Some studies show that the gut benefits from regular exercise.

Ideally, aim to exercise for at least 30 minutes most days.

In terms of stress, when we’re stressed, it often affects our digestive system. The connection between our gut and our brain is so strong, researchers have coined the term “gut-brain axis.”

By better managing stress, we can help to reduce emotional and physical issues (like gut issues) that may result from stress. Try things like meditation, deep breathing, and exercise.

And last but not least – make sure to go when you need to go! Don’t hold it in because that can make things worse.

Conclusion

Optimal digestion is so important for overall health. Constipation is a common problem.

Increasing our fibre and water intake and boosting our friendly gut microbes are key things we can do to help things move along.

And don’t forget how lifestyle habits can affect our physical health! Exercise, stress management, and going to the bathroom regularly can also help us maintain great gut health.

Have you found that fibre, water, or probiotics affect your gut health? What about exercise, stress, and regular bathroom trips? I’d love to know in the comments below!

Recipe (high soluble fibre): Toasted Oats with Pears

Serves 4

Ingredients

150g oats, gluten-free

Pinch sea salt

300ml water

300ml almond milk, unsweetened

2 medium pears, sliced

4 tsp maple syrup

1 tsp cinnamon

1/2 cup walnuts, chopped

Instructions

Toast oats by placing them in a large saucepan over medium-high heat for 2-4 minutes. Make sure to stir them frequently to prevent burning. Add salt, water, and almond milk to the saucepan of toasted oats. Bring to a boil and reduce heat to medium. Cook, stirring occasionally, for about 20-30 minutes, or until desired tenderness is reached. Divide into four bowls and top with pears, walnuts, maple syrup, and cinnamon.

Serve & enjoy!

Tip: If you want to roast your pears first, place them in a baking dish at 200C for about 10 minutes while you’re cooking the oats.

References:

https://www.dietvsdisease.org/best-laxatives-constipation/

https://www.dietvsdisease.org/chronic-constipation-remedies-for-relief/

https://www.precisionnutrition.com/research-constipation-fiber

https://medlineplus.gov/ency/article/002136.htm

https://www.health.harvard.edu/blog/probiotics-may-ease-constipation-201408217377

https://www.health.harvard.edu/newsletter_article/6-ways-to-enjoy-fiber-in-your-diet

Photo by Aarón Blanco Tejedor on Unsplash

Antioxidant Foods to Reduce Fatigue

Antioxidants are just that: they fight (anti) oxidation.

The chemical process of oxidation is like rusting metal. A molecule loses electrons and creates the infamous free radicals.  Oxidation is also the reason why apples, bananas, and avocados go brown when the skin is broken, and they’re exposed to air – they’re getting oxidised.

Free radicals in the body cause inflammation and can contribute to diseases like cancers, diabetes, and heart disease (to name a few). So, the antidote to oxidation is the antioxidant. Vitamins like vitamins A, C, and E are examples of antioxidants. So are other compounds in foods like carotenoids and phenols. These compounds sacrifice their electrons to stop the oxidation process; this why squirting some lemon juice on your sliced apples, bananas and avocados slows down the browning process.

But don’t think that all oxidation in the body is bad. It’s not. Your body naturally oxidizes compounds all the time when it’s doing healthy things like metabolizing nutrients or exercising.

As with many things in life and health, the key is maintaining a good balance. In this case, as the balance between oxidation and antioxidation.

We can throw off that balance with exposure to too much alcohol, smoking, or environmental pollutants. Even over-exercising or too much sun exposure can create too much oxidation.

The best sources of antioxidants to combat this effect are nutritious whole foods, like colourful fresh produce, e.g., blueberries, purple cabbage, etc. In fact, the more colourful and darker the plant is, the higher levels of antioxidants it usually has.  Chemicals that give the plants their deep colours are often the antioxidants themselves.

Antioxidant Foods to Reduce Fatigue

Let me list out a bunch of antioxidants and the foods they’re found in:

  • Vitamin A – Found in liver, dark leafy greens (e.g., kale), orange fruits and veggies (e.g., mangoes, carrots & squashes)
  • Vitamin C – Rich in bell peppers, citrus, berries, and leafy greens
  • Also vitamin E – Found in leafy greens, nuts (e.g., walnuts), and seeds (e.g., sunflowers)
  • Carotenoids (e.g., beta-carotene, lycopene, etc.) – Found in tomatoes, carrots, squash, sweet potatoes, and salmon
  • Phenols – Found in green tea, black tea, coffee, cocoa, red wine, and berries

Blueberries are probably one of the most studied antioxidant foods. They contain a range of phytochemical (i.e., plant chemical) compounds and are very high in anthocyanins (the blue-coloured compound).

Furthermore the antioxidant capacity can be measured in a laboratory; this is called the “oxygen radical absorption capacity,” or “ORAC.” And blueberries have one of the highest ORAC levels.

If you’re ready to learn more about how antioxidants can reduce your symptoms of fatigue, contact Kate and book a free 15 minute fatigue breakthrough call.

Antioxidant Foods vs. Supplements

While antioxidant supplements have been tested, their results haven’t been as good as many hoped. Compared with eating a nutrient-dense antioxidant-rich colourful array of plants, antioxidants supplements have fallen short.

Many studies of antioxidant supplements haven’t shown any benefit against heart disease, cancer, or other diseases. And these are diseases that are known to be reduced in people who eat a lot of foods that are naturally full of antioxidants.

In fact, too much of any individual antioxidant, like when overdoing supplements, can be harmful. Too much vitamin A is linked to increased risk of hip fractures and prostate cancer. Too much beta-carotene increases the risk of lung cancer in smokers. In addition, too much vitamin E increases the risk of prostate cancer, lung infections, heart failure, and even death.

One of the reasons why we think that antioxidant foods work oh-so-much better than antioxidant supplements is because of synergy.  The concept of synergy means that by taking one component out of healthful food (i.e., the antioxidant), it loses the effect it has when combined with all the other healthy components it came with from nature. This is the difference between eating a whole orange and taking a vitamin C supplement. The orange is going to have more than just vitamin C, and many of those compounds will work together for overall health better than just isolating one and having higher-than-normal doses of it.

Conclusion

Overall there are antioxidant vitamins (A, C & E) and other antioxidants like carotenoids and polyphenols. They’re highest in colourful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa.

Also you can’t replace a diet full of nutrient-dense antioxidant-rich whole foods with supplements. So stick with the foods.

Which antioxidant-rich foods and drinks are your favourites? Let me know in the comments below.

Recipe (Antioxidant-rich): Blueberry Smoothie

Serves 2

Ingredients

1 cup blueberries, fresh or frozen

1 banana

A pinch of cinnamon

Handful baby spinach leaves

1 cup unsweetened almond milk

Directions

Place all ingredients in a blender. Blend until smooth.

Serve & enjoy!

Tip: Use any greens you have on hand in place of the spinach, if you wish.

If you would like more information on how antioxidants can reduce your symptoms of fatigue, contact Kate for a free 15 minute call.

References:

https://www.precisionnutrition.com/encyclopedia/food/antioxidants

https://www.precisionnutrition.com/soreness-and-blueberries

https://www.precisionnutrition.com/all-about-coffee

https://www.health.harvard.edu/staying-healthy/supplements-a-scorecard

https://examine.com/nutrition/4-science-based-superfoods-you-should-be-eating/

https://www.health.harvard.edu/family-health-guide/swan-song-for-antioxidant-supplements-the

Photo by Yulia Khlebnikova on Unsplash

Effects of Drinking Coffee

Many people who have CFS or adrenal fatigue crave coffee. This could be because you are struggling to have enough energy to keep going every day and get everything done.

Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).

Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking.

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Drinking coffee is one of the most popular ways to consume this stimulant. But a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants such as polyphenols, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolise caffeine at the same speed. How fast you metabolise caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolisers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolisers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much – because we’re all different!

The effects of drinking coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of drinking coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of the effects of drinking coffee (that usually decrease with long-term use):

  • Stimulates the brain

  • Boosts metabolism

  • Boosts energy and exercise performance

  • Increases your stress hormone cortisol

  • Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and the health risks

There are a ton of studies on the health effects of drinking coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

  • Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)

  • Increased sleep disruption

  • Lower risk of Alzheimer‘s and Parkinson’s

  • Lower risk of developing type 2 diabetes

  • A lower risk of certain liver diseases

  • Lower risk of death (all cause mortality”)

  • Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

  • People with arrhythmias (e.g. irregular heartbeat)

  • Those who often feel anxious

  • People who have trouble sleeping

  • Women who are pregnant

  • Children and

  • teens.

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

  • Give you the jitters?

  • Increase anxious feelings?

  • Affect your sleep?

  • Give you heart palpitations?

  • Affect your digestion (e.g. heartburn, etc.)?

  • Give you a reason to drink a lot of sugar and cream?

In conclusion, depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.

Recipe (Latte): Pumpkin Spice Latte

Serves 1

Ingredients

3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree

½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)

Instructions

Add all ingredients to blender and blend until creamy.

Serve & enjoy!

Tip: You can use tea instead of milk if you prefer.

Finally for more information of the health effects of drinking coffee and how addiction may be driving your adrenal fatigue, contact Kate and book a free 15 minute fatigue breakthrough call.

References:

https://authoritynutrition.com/coffee-good-or-bad/

http://www.precisionnutrition.com/all-about-coffee

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html

https://authoritynutrition.com/how-much-coffee-should-you-drink/

Photo by Jason Wong on Unsplash

Nutrition for Supporting the Adrenal Glands

With the stressful pace of modern living in the West, the adrenal glands can struggle to keep up! Your adrenal glands secrete adrenaline and other stress hormones to help you to cope with stress. When you are feeling exhausted, your adrenals give you the energy to keep going!

With constant stress, your adrenals are continuously being stimulated until they crash. This is when you can experience adrenal fatigue.

Symptoms of Adrenal Fatigue include:

  • Unable to get out of bed in the morning
  • Feeling constantly exhausted
  • Craving salty foods
  • Feel wired in the evening and unable to sleep.

People with chronic fatigue syndrome (CFS/ME) often have adrenal fatigue leaving them bed bound.

So how can you use nutrition for supporting the adrenal glands?

Nutrition for Supporting the Adrenal Glands:

  • Vitamin C – boosts your adrenal glands
  • B vitamins – give you energy and help your adrenals to keep going.
  • Himalayan Pink Salt – salt supports your adrenal glands. Also Himalayan pink salt is rich in other minerals to support your adrenals. Add a pinch of this salt to all your meals.
  • Potassium – is another mineral that boosts your adrenal glands. Also it balances the sodium:potassium ratio in your cells to allow more nutrients into the cells. You can get potassium from foods including bananas, mangoes, spinach, sweet potato, acorn squash and coconut water.
  • Ashwaganda – is a herb to that helps you adapt to stress.

Foods to Avoid for Adrenal Fatigue:

  • Caffeinated foods and drinks – such as tea, coffee and chocolate all drive your adrenals to exhaustion and are best avoided.
  • Sugary foods – such as cakes, biscuits and sweets all spike your blood sugar and soon after you crash as your blood sugar drops. This puts a strain on your adrenal glands.

For more information on using nutrition for supporting your adrenal glands, contact Kate and book a free 15 minute fatigue breakthrough call.

Photo by bruce mars on Unsplash

Which Diet is Better For CFS Recovery?

Which diet is better for CFS recovery? Is a plant-based or ketogenic diet better when recovering from CFS? There are so many diets out there, how do you know which one is right for you?

Everybody is unique and no one diet fits all. Also some people have food intolerances or allergies to certain foods.

My Story

When I was recovering from my CFS, I was eating meats such as lamb, pork and also fish such as rainbow trout or seabass 2-3x per week. I was also eating carbs such as gluten-free bread, wild rice, gluten-free pasta and dried apricots. I ate plenty of broccoli, peas and carrots. So I was on a moderate protein, moderate carbohydrate, low refined sugar diet.

When I visited a Nutritionist, she detected that I had intolerances to beef, sugar, yeast and cow’s milk. So being an all-or-nothing kind of person, I immediately cut out these foods. Within a few weeks I felt a lot better. After 4 months of following her nutrition and supplement plan I had my energy back.  Basically she put me on an anti-candida diet as my body was overrun with Candida and my immune system was weak.

Benefits of a Keto Diet for CFS Recovery

A keto diet is high in meat and animal protein, low in carbohydrates and high in fat. Dr Myhill recommends a paleo keto diet for people with CFS, as meat is rich in amino acids and protein which boost the immune system and heal tissue damage in the body. People with blood type O do better on a keto diet as they have high levels of stomach acid and can easily digest meat.

Disadvantages of a Keto Diet for CFS Recovery

Which diet is better for CFS recovery? Is a plant-based or ketogenic diet better when recovering from CFS? There are so many diets out there, how do you know which one is right for you?

Benefits of a Plant-Based Diet for CFS Recovery

A plant-based/vegetarian diet done correctly is full of vegetables, lentils, legumes and beans and is rich in nutrients and anti-oxidants. People with blood type A do better on a vegetarian diet, possibly with some fish. For people who have low stomach acid and find meat difficult to digest, or those on PPIs such as omeprazole or lansoprazole which block stomach acid production, may do better on a plant-based diet. Also meat can be constipating so eliminating meat eases constipation and improves your detoxification abilities. A plant-based diet is high in fibre to balance your blood sugar level and ease constipation and detoxification.

Disadvantages of a Plant-Based Diet for CFS Recovery

If not done properly, a plant-based/vegetarian diet can be low in certain nutrients such as zinc and low in protein leading to nutrient deficiencies. Some people particularly blood type O don’t tolerate legumes and lentils very well, leading to gas and bloating.

Conclusion

So which diet is better for CFS recovery? Everyone is different which I why I create a personalised nutrition plan for my clients.

If you have candida overgrowth and CFS, I would recommend a low sugar and low yeast, anti-candida diet.

You need to avoid your food intolerances which deplete your body’s energy. Which I why I recommend food intolerance testing to my clients. The most common food intolerances that I see are to gluten and cow’s milk.

You need to eat plenty of protein when recovering from CFS to boost your immune system and to heal tissue damage. So a keto diet is very beneficial. If you are vegetarian and can’t face eating meat, I would recommend a high protein vegetarian diet eating plenty of beans, chickpeas, lentils, non-GMO tofu and eggs.

If you don’t eat oily fish regularly, which I didn’t when recovering from my CFS, you need to take an omega 3 supplement.

For more information on Chronic Fatigue Syndrome (ME/CFS), contact Kate and book a free 30 minute fatigue breakthrough call.

Photo by Dan Gold on Unsplash

What Causes Chronic Fatigue Syndrome?

Do you feel tired all the time? Are you unable get up in the morning? You may have Chronic Fatigue Syndrome (ME/CFS). Below I talk more about the illness and what causes Chronic Fatigue Syndrome.

Firstly to get a diagnosis of Chronic Fatigue Syndrome you will undergo multiple testing. After all avenues have been ruled out then you can be diagnosed with Chronic Fatigue Syndrome. When you have Chronic Fatigue Syndrome, you have a group of symptoms including:

  • Debilitating tiredness
  • Flu-like symptoms
  • Brain fog
  • Poor concentration
  • Muscle aches
  • Headaches
  • Digestive problems
  • Dizziness
  • Fast or irregular heart beat
  • Depression
  • Insomnia
  • Poor exercise recovery

Currently around 250,000 people suffer with the illness in the UK. Women more commonly get this chronic illness, especially between the ages of 20-45.

What Causes Chronic Fatigue Syndrome?

There are many root causes of Chronic Fatigue Syndrome, which is a complex condition. It is caused by a combination of factors that over time have weakened your body. Furthermore many people with Chronic Fatigue Syndrome find that a very stressful event triggered their illness. Below I have listed some of the common triggers to chronic fatigue syndrome:

  • Unprocessed emotional trauma e.g. divorce
  • Physical trauma e.g. car accident
  • Chronic stress
  • Adrenal exhaustion
  • Viral infections e.g. Epstein barr virus / glandular fever
  • Candida overgrowth
  • Parasites
  • Exposure to a lot of electrical equipment (EMFs)
  • Sleeping on a geopathically stressed site
  • Heavy metal toxicity, especially mercury exposure
  • Liver congestion
  • Poor diet deficient in minerals such as magnesium
  • Food intolerances, commonly to gluten or cow’s milk

However in my experience with ME/CFS patients, the main root cause of Chronic Fatigue Syndrome is a high sugar diet. This leads to a suppressed immune system, viruses and a Candida overgrowth. In my new 12 Week Fatigue-Fighting Programme we tackle the root cause of Chronic Fatigue Syndrome with 12 week low sugar meal plans.

For more information on Chronic Fatigue Syndrome (ME/CFS), book your free 15 minute fatigue breakthrough call.

Photo by Jen Theodore on Unsplash