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.

Niki Gratrix Conscious TV Nutrition Interview

This is an excerpt from an interview with Niki Gratrix filmed for Conscious TV last year. In this clip, Niki talks about why integrating treatments together is so important, including sharing a key story from “The International Symposium of Functional Medicine” in California last year.

Adrenal Chronic Fatigue Syndrome

Adrenal chronic fatigue is at the root of much illness. The adrenal glands manufacture many hormones, including the fast acting stress hormones, adrenalin and noradrenalin,and the slower acting cortisol and DHEA. These hormones provide us the energy we need to feel energetic and experience a sense of wellbeing. They also help us to deal with motivated and enable us to deal with the stress we face in our lives.

When we are stressed, the body releases adrenalin and nor-adrenalin to deal with the physical danger. This is called the ‘fight or flight’ response. Once the danger is over, the body should naturally go back to a relaxed state and the adrenal gland returns hormone levels back to normal.

However, our modern way of living can create continuous levels of stress for extended periods of time, causing adrenal chronic fatigue. This means that the adrenal glands are constantly pumping out stress hormones. In the initial stages they will produce abnormally high levels of adrenaline, nor-adrenalin, cortisol and DHEA.

Eventually, the adrenals become so overworked that they become fatigued.  The body is no longer able to produce enough hormones to deal with the stress, and so we experience tiredness, anxiety, and often the  extreme exhaustion associated with adrenal chronic fatigue.

The adrenal glands are also intimately linked with our blood sugar levels. Our body must maintain fairly consistent blood sugar levels. When we are stressed, our adrenalin causes stored glucose in our liver and muscles to be released, raising blood sugar levels, in order to feed cells, so they can respond with either ‘flight or fight.’ If the glucose is not used up by cells, the body will have to release insulin to reduce blood sugar levels again. This in turn can cause them too fall too low. Low blood sugar can then stress the adrenals again, forcing them to release adrenalin which raises blood sugar levels back to normal again.

This vicious cycle can cause energy dips during the day, low energy, dizziness and irritability, symptoms that are generally linked to adrenal chronic fatigue.

How does this imbalance affect your health?

Common symptoms of low cortisol:

• Blood sugar imbalances such as continual hunger, craving, jitters, and a light headed feeling.
• Digestive problems
• Poor immune system, which leads to illness and chronic pain
• Hormonal problems such as PMS, lack of sex drive, prostate problems.
• Mental and physical fatigue
• Depression
• Sleep disturbances such as insomnia
• Headaches
• Low blood pressure
• Waking too early in the morning

Symptoms of DHEA deficiency include:

• Persisting fatigue
• Depression
• Anxiety
• Hypersensitivity to noise
• Loss of libido
• Dry eyes
• Dry skin and hair
• Loss of head hair, axial (armpit) hair, and pubic hair.

The following dietary guidelines are recommended for Adrenal Chronic Fatigue:

Cut Out:

• Sugar and all refined carbohydrates in food and drinks
• Processed and refined foods as they can contain chemicals which can deplete the body of nutrients.
• Cut down or cut out alcohol and caffeine as both can stimulate and stress the adrenals

Increase:

• Vegetables, beans and pulses for fibre, as they are full of nutrients and can help balance blood sugar.
• Low Glycemic foods
• Eat protein such as meat, fish, dairy,nuts and seeds, eggs and grains and legumes and quinoa grains. Protein helps slow the blood sugar release and balance blood sugar levels and protein is required to produce adrenalin.
• Eat plenty of fruit and vegetables as they contain bioflavonoids which are anti-inflammatory and boost the immune system and promote adrenal health.
• Eat plenty of the essential fatty acids as they support blood sugar balance and are anti-inflammatory. These foods include oily fish like tuna, salmon, herring mackerel, sardines, anchovies and trout. Other foods include nuts and seeds like brazil nuts, pumpkin seeds, almonds, walnuts, macadamia nuts, sunflower seeds and linseeds.

Lifestyle changes for those with Adrenal Chronic Fatigue Include:

• Eat regularly to keep the blood sugar levels stable.
• Identify the stresses in your life and work towards reducing these. These stresses could be mental, physical, emotional or environmental.
• Take sufficient rest.
• Sit down to eat and view this as a relaxation time, eat food you enjoy and chew well.
• Relaxation techniques such as yoga, meditation, tai chi, massage and walking in the fresh air are very important
• Exercise is good for releasing tension. However, if your adrenals are exhausted, make sure the exercise is gentle to avoid further stress.
• Massage, shiatsu, cranial sacral, reflexology, and other bodywork can help balance the adrenals glands and promote relaxation.
• Don’t take life too seriously, enjoy yourself and learn to laugh as often as possible!

Chronic Fatigue Syndrome and Polycystic Ovaries

People with chronic fatigue and polycystic ovaries experience worsening symptoms with poor diet, lack of exercise, and stress. Additional symptoms of polycystic ovaries are increased body hair, low or absent menstruation, weight gain, mood swings, acne and fertility problems. Lifestyle changes help alleviate these symptoms. With normal ovarian function the ovaries produce a single healthy egg that is released once per month during ovulation. With Polycystic disease the ovary is enlarged, ovulation is involved with many follicles that bunch together like a clump of grapes. This malfunction in the ovaries produces an excess of hormones. If the hormones are prevented from absorbing from the intestinal tract a build up of toxins will occur. The liver is also affected, as the intestines will release these excess hormones into the liver for filtering. This build up has an inflammatory effect on individuals with polycystic ovaries as well as Epstein bar chronic fatigue.

With the increase of polycystic ovaries a risk of diabetes develops. The body will then have a difficult time regulating proper blood sugar levels and insulin resistance results. This in turn leads to an increase in inflammatory tissue and will cause further discomfort for patients with Fibromyalgia, chronic muscle fatigue and sufferers of polycystic ovaries.

Proper eating habits are indicated to alleviate the stress placed on the bowel and liver. A diet high in fibre and nutrients forces the bowel to move, which results in the removal of unwanted hormones. The diet should consist of a higher percentage of vegetables, at least 5 servings per day, as these will move food through the digestive track and they are high in anti oxidants, which help maintain healthy tissue. When considering carbohydrates it is best to choose foods low on the glycaemic index. These are carbohydrates that are slowly absorbed into the body and do not have a marked affect on blood sugar level. Examples of these foods are whole grains and green vegetables.

Foods high in omega 3 such as herring, mackerel, anchovies, sardines and tuna are anti inflammatory foods an they are suggested for individuals with Polycystic ovaries, chronic fatigue syndrome and Fibromyalgia.

An increase phyto-oestrogens help balance excess levels of hormones in the body that occur with individuals with polycystic ovaries. Examples of these foods are chickpeas, red clover, beans, lentils, miso, linseeds, tempeh, and soybeans.

Drinking plenty of pure water daily forces the body to flush toxins and hormones from the gut and adds to the overall approach of treating this disease.

Avoid any food that causes the gut to shut down. These foods are sugar, processed foods, white flour, foods high in fat, and foods that contain zenoestrogens. These are harmful compounds that increase oestrogens levels in the body and they are found in plastic containers, plastic wraps, and microwaveable containers that cause an increase in hormones.  If possible avoid non-organic foods as they contain higher levels or residual pesticides and chemical fertilizers. Certain creams and lotions have zenoestrogens and should not be used.

Exercise should be practiced on a daily basis as weight gain is common in women with Polycystic ovaries. A program that promotes increasing the metabolism in order for the bowel to move toxins along is suggested. These activities include yoga, brisk walking, low impact aerobics, swimming and dancing.