Menopause and Chronic Fatigue Syndrome

Some of the symptoms of chronic fatigue syndrome and menopause overlap. Joint pain, headaches, lack of energy, depression and anxiety are present in both conditions. Menopause patients experience hot flushes, decreased libido and aging skin.

The three stages of a women’s lifecycle are pre, peri and post menopause and all three of these stages can be treated with the same diet as the patient that suffers from chronic fatigue. Menopausal woman are encouraged to increase their intake of phyto oestrogens as these will increase the hormonal level in the body. This increase in hormones is helpful to the patient with chronic fatigue also. When the body is depleted of necessary hormones the blood sugar level fluctuates. This fluctuation causes inflammation in the joints of the individuals. The goal is to have a healthy balance of hormones so the adrenal glands do not become stressed. When this gland experiences stress the body will try and recover by over producing adrenaline. This powerful hormone will cause the muscles to flex and over extended periods of time without reduction the muscles become overtaxed and inflamed.

Foods to avoid during menopause and those that suffer from chronic fatigue disease are: white flour, sugar, and refined carbohydrates. These cause the blood sugar level to fluctuate which puts added stress on the adrenal glands. Reduce the consumption of caffeine. Caffeine increases the risk of osteoporosis which is already a risk factor for individuals experiencing menopause. Reduce the intake of dairy products as they cause an acidic reaction in the body which leads to inflammation and osteoporosis. Avoid saturated fats and non organic meats. These cause an increase in fat cell production which leads to a rise in the oestrogen level in the body. Avoid hydrogenated and Trans fats as their presence damages the cell wall and can lead to increased inflammation.

Foods to increase are those that contain phyto oestrogens: tempeh, miso, soy beans, chick peas, lentils, red clover, and linseeds. These are suitable supplements for chronic fatigue. These will cause a natural balance of hormones in the body. Increase the intake of foods high in essential fatty acids such as tuna, herring, anchovies, trout, nuts and seeds. These foods lubricate the joints, vagina, and skin and help lower inflammation.

Maintain a high level of fiber intake. This will reduce constipation and help remove added oestrogens. Chronic fatigue disease suffers and menopausal women need to have regular bowel movements to keep the gut free from toxins and unwanted hormones. By drinking enough water to cause urine to be lightly yellow colored is a benchmark to assure daily bowel movements. Consuming 5 -12 servings for fresh fruits and vegetables will help provide the needed fiber to keep healthy bowel movements that is needed to keep menopausal women and chronic fatigue suffers from experiencing unpleasant symptoms.

Lifestyle adjustments will help reduce symptoms of menopause and chronic muscle fatigue. Yoga, meditation, and deep breathing will alleviate stress and reduce the impact on the adrenal glands. Avoid extremes of body weight. Too much fat or not enough fat negatively affects the menopausal woman. Too little fat causes strain on the adrenal glands and too much fat releases an excess of oestrogens in the body. The proper amount of exercise and weight bearing activities aid in protecting the body from muscle and bone weakness. Xenoestrogens are compounds in the environment that cause the oestrogen levels in the body to increase. These toxins permeate into food from plastic containers, plastic wraps, lotions, creams, non organic foods, microwaveable containers, and cleaning products.

Inflammation and Chronic Fatigue Causes

Inflammation, as dubbed by Time Magazine, is one of the chronic fatigue causes and is a secret killer found to be the foundation for such diseases such as cancer, Alzheimer’s, Multiple sclerosis, Parkinson’s, arthritis, heart attacks, Fibromyalgia, allergies, obesity and many more diseases. While many of these diseases are not related nor caused by the other, the one factor they all have in common is inflammation. Inflammation has become (epidemic).

Inflammation is an auto immune response. The body detects an invader, usually a virus, parasite or bacteria and sets of the mechanism to destroy them.  The body’s auto immune response does not decrease, making inflammation one of the chronic fatigue causes. It continues to attack thinking the invader is still present. Symptoms of chronic inflammation are swelling, pain, and redness at the point of irritation.

During the auto immune response pathogens are killed by free radicals. These are oxygen rich particles that injure and kill cells they come into contact with. When they are directed at the invading particles such as bacteria, virus or parasites this is a positive response. These free radicals rid the body of various diseases. When this free radical process goes unchecked, it becomes one of the great chronic fatigue causes, and the cells continue to be bombarded by free radicals to the point of destroying healthy tissue. The free radical process in its normal state is the process of aging. Where the imbalance occurs is when an individual gets one of the above mentioned diseases.

The body does have a natural defense against free radical attack. The presence of anti oxidants lessens the negative effect of free radicals. Chemically, free radicals are oxygen rich and anti oxidants is oxygen deficient. When these two particles come into contact they become stable. The body is no longer under attack and inflammation slows. For the chronic fatigue sufferer this means that the pain, swelling and redness decreases in their joints.

When the body does not have an adequate supply of anti oxidants, free radicals are out of balance and stress on the cellular level occurs. If left unchecked free radicals have a devastating effect on the cell membranes, blood vessels, joints, and nerve endings.

Inflammation is caused by poor eating habits. Type B malnutrition is a diet high in calories, but very low in nutrients. The result is obscenity accompanied by poor health that manifests into low grade infections including urinary tract infections, gum disease, Chlamydia and stomach ulcers. Inflammation becomes epidemic and is one of the major chronic fatigue causes.

Poor Gut health is caused by a poor diet. The immune system is centered in the intestines. If the health of the gut is poor, the immune system will be poor. A diet low in fiber and nutrients will cause an imbalance of good bacteria to bad. This condition is termed gut dysbiosis and is caused by too much sugar, white flour products and highly processed foods. A low fiber diet can lead to constipation which will prevent toxin and bad bacteria from leaving the body. The immune system suffers and can no longer protect the body. Chronic inflammation is the result.

Prolonged stress reduces the intestines ability to maintain a health balance which leads to low grade infection, parasites, attack from parasites, viruses and bacteria. Stress is one of the great chronic fatigue causes because it reduces the presence of cortisol which is a naturally occurring anti inflammatory hormone in the body.

Obesity causes inflammation because fat cells act like immune cells. The higher the concentration of fat cells the higher the concentration of an inflammatory immune response.

Free radical stress triggers the body’s immune response. These oxygen rich particles are aggressive against body tissue. When the invader is a bacterium, virus or parasite this attack is healthy, but left out of balance the present of free radicals can damage healthy tissue.

The environment plays a crucial role in the body’s bombardment from free radicals. The heavy metals-mercury and aluminum, exhaust fumes and pesticides cause a free radial response in the body. Too much sunlight causes sunburn and the body will send out the free radical immune response to heal the damaged skin. Sunburn is extremely painful on the joints and muscles.  Physical exercise causes a free radical response in the body. While a modest amount of exercise is healthy, extreme exercise is counter productive and unhealthy.

Hydrogenated and Trans fats produced from burning vegetable oils causes the release of free radicals. Over or highly processed food, deep fried foods and refined foods when eaten are filled with the broken down oils that create the free radical immune response in the body.

A diet low in anti oxidants becomes one of the chronic fatigue causes.  Foods that are rich in anti oxidants are organic fruits and vegetables.

The smartest approach for an individual suffering from chronic fatigue syndrome is to fight their disease with a nutritional approach. They should avoid foods that contain grain allergens such as: wheat and dairy from cows that have wheat as the mainstay of their diet. These allergens create a chronic inflammatory response in the body. Avoid white flour, sugar, foods high is starch content such as: potatoes. These foods lead to an increase in poor gut health by raising the level of bad bacteria which results in an increase of inflammation.

Reduce the consumption to 3 times per week or avoid altogether consuming red meat. Red meat is high in saturated fats that promote the free radical response in the body. Avoid carbonated beverages, coffee and tea as these are acid promoting and will increase inflammation.

Reduce foods that cause an allergic reaction. Common allergic foods are eggs, tomatoes, peppers, potatoes, aubergines, plums, oranges, and rhubarb. These foods can trigger a reaction of swollen joints, stiffness, and achy muscles found in patients with chronic fatigue syndrome symptoms.

The second approach for individuals with Epstein Barr chronic fatigue is to increase those foods that decrease inflammation. Foods to increase are: Fish, lean organic chicken, turkey, and soy grass fed beef.  These foods help maintain a stable blood sugar and keep insulin levels balanced.

Increase the intake of alkalizing foods such as: cherries, carrots, apples, blackberries, cucumbers, pineapple, grapes, kiwi, bananas, kiwi, chard, mixed greens, and spinach.

Use olive oil instead of other vegetables for cooking. Olive oil will not break down and cause the free radical response that the other oils will. Increase intake of foods high in Omega 3 such as: tuna, herring, nuts, sardines, seeds, mackerel, walnuts, flax oil/seeds, and anchovies.

Nuts and seeds also contain Omega 6 which is anti inflammatory.

Foods high in vitamin D should be consumed daily as a deficient of vitamin D cause inflammation in the body. Foods with high concentrations of vitamin D are: eggs, cod liver oil, beef liver and meat, salmon, mackerel, tuna, and herring.

As an alternative to wheat, use rice, spelt, barley, millet, guinoa or amaranth.

Anti inflammatory spices such as cayenne, rosemary, and turmeric should be added to food whenever possible.

An alternative to dairy milk that was obtained from cows that consumed wheat is rice, almond or soy milk.

Lifestyle changes can help reduce inflammation for the patient with a chronic fatigue diagnosis. Proper mouth hygiene: daily brushing, flossing and rinsing will reduce the presence of gum disease.

A limit amount of sunshine daily from 20-30 minutes is healthy and will increase the absorption of vitamin D. Avoid sunburn, though as this is pro-inflammatory.

Increase physical exercise to 30-60 minutes up to 5 times a week. This increase in physical exercise will help lubricate the body’s joints, increase metabolism and strengthen muscles. If an individual with chronic fatigue syndrome exercised more than the recommended amount the effects can be unhealthy.

Create a plan for reducing stress. Added stress from the workplace, home, or social situations causes hormones to become imbalanced and that leads to inflammation.

Chronic Fatigue Doctor Recommendation: Cut out Sugar

Any chronic fatigue doctor will tell you that sugar is a poison that everyone with this illness should avoid completely. Glucose is sugar in its simplest chemical form. Carbohydrates are all foods that break down into glucose when eaten and include sugar and starch.  They are broken down into glucose –the only form in which it can be absorbed by the body and turned into energy. This glucose enters the bloodstream as soon as digestion is complete. Normally, the pancreas then reacts by producing a hormone called insulin, which takes the glucose out of the blood and into the cells. The body is constantly attempting to regulate the blood glucose levels. For optimum health, it must provide energy to the cells which need it without leaving unwanted glucose circulating in the blood.

Blood Sugar and Glucose

When carbohydrates are eaten in their refined form, as in white sugar, sweets, chocolate, white flour, the body digests it extremely quickly.  Because it is processed so rapidly, the glucose enters the blood in a violent rush. Every time these foods are eaten, the blood sugar levels rapidly rise.  In a panic, the pancreas can over-react and produce too much insulin.

Blood glucose then takes a dramatic drop, and can end up being for too low for the body to function and feel good. This is called hypoglycaemia. When this happens, the body believes that there is not enough energy, and begins to cry out for more carbohydrates. This is when most people experience intense cravings.  Eventually this can lead to weight gain amongst many other problems including exhaustion, foggy head, premature aging, and all symptoms associated with ME. This is why any chronic fatigue doctor will recommend avoiding sugar.

If this over stimulation happens too often, the pancreas can become exhausted. Eventually it may start to produce too little insulin and then too much glucose remains in the blood (hyperglycaemia). In its most severe form, this condition can become diabetes and increased risk of cardio-vascular disease.

What Can Go Wrong?

Low blood glucose (hypoglycaemia) and high blood glucose (hyperglycaemia) can have similar and wide-ranging effects. These may include irritability, aggressive outbursts, nervousness, depression, crying spells, vertigo and dizziness, fears and anxiety, confusion, forgetfulness, inability to concentrate, fatigue, insomnia, headaches, palpitations, muscle cramps, excess sweating, sugar cravings and weight gain, digestive problems, allergies, blurred vision and lack of sex drive, dizziness or irritability after 6 hours without food, being addicted to sugar or having cravings for carbohydrates, needing more than 8 hours sleep at night, needing stimulants to get you going in the morning, low energy, feeling drowsy during the day, feeling too tired to exercise, having lower energy than you used to, sweating a lot, excessive thirst or sometimes losing concentration.

Symptoms

Glucose intolerance will most likely correct itself in time, if you follow the nutritional diet that is recommended by your chronic fatigue doctor. Avoiding sugar and carbohydrates with a high glycemic load is an important part of the dietary recommendations. It is advised to:

• Eat protein with breakfast lunch and dinner. If you snack include protein in the snack e.g. nuts, seeds, fish, poultry, eggs, organic red meat
• Learn to read labels: 4 grams of sugar = 1 teaspoon.
• Always eat breakfast preferably with some protein.
• Avoid sugar, and foods containing sugar such as honey, alcohol, dried fruit and fruit juice.
• Avoid foods containing preservatives.
• Avoid convenience foods. They are almost certain to contain refined carbohydrates and various harmful chemicals.
• Avoid tea and coffee. Caffeine causes your body to release sugar from storage into your blood stream, causing a rapid rise in blood sugar levels. Decaffeinated coffee is also best avoided, as it still contains other stimulants which cause the body to raise blood sugar again.
• Avoid (or cut down) cigarettes.
• Do all you can to avoid stress (as it also raises blood sugar levels).
• Take regular exercise.
• Eat moderate and low glycemic foods and avoid the refined and processed high glycemic ones . If you eat high glycemic unrefined carbohydrates (like potatoes or parsnip), eat them with protein to slow down the sugar release.

It is important to remember that not all carbohydrates are the same. Traditionally carbohydrate foods have been classified according to their glycemic index. The glycemic index measures how quickly each carbohydrate is broken down into sugar by the body, causing a rise in blood sugar levels. The higher the index the higher the impact on blood sugar and insulin levels.

The glycemic index, however, is only provides information on the speed of release of the carbohydrate, either ‘fast’ or ‘slow’.  Unfortunately, it doesn’t tell how much of the food actually IS carbohydrate. The glycemic load of a food is the quantity of carbohydrate times the quality (the glycemic index).

In general, most green vegetables, beans and pulses and most fruit have a low glycemic load. Refined carbohydrates including white breads, some pastas, grains, rice, sugar and all processed foods with sugar added have a high glycemic load. Talk to your chronic fatigue doctor for more information.