Is your thyroid medication actually working for you?

Do you take Synthroid or levothyroxine but continue to have symptoms of hypothyroidism?

One of the most common reasons that many people don’t feel great on T4 only medications (such as Synthroid or levothyroxine) is that their body is doing a poor job turning their medication (T4) in the active thyroid hormone T3. In order to feel energized, maintain your weight, and feel your best, you need high levels of T3 hormone which is the active thyroid hormone.

You can take medications which make your TSH and even T4 levels “normal” but if no one is testing your Free T3 levels you have no idea if your body is actually converting your medication into the active hormone.

Why do so many women struggle to convert their medication to T3? Well, there are several factors which can quickly derail conversion of T4 to T3.

Here are the most common factors that reduce conversion of T4 to T3:

  • Deficiencies of selenium, iodine, zinc, vitamin A, and vitamins B2, B6 & B12
  • Increased stress and high cortisol
  • High levels of cadmium, mercury, lead and fluoride
  • Starvation or very restrictive eating patterns
  • High carb/low protein diet OR very low carb diets
  • Chronic illness
  • Kidney or liver disease
  • Certain medications: beta blockers, birth control pills, estrogen

Wondering if you’re having a problem converting your medications properly? Find a practitioner who will test your Free T3 and Reverse T3 levels. Click here to read by article about my 5 Essential Thyroid Tests.

Want to learn more about my approach to thyroid health?

Book your FREE, no obligation, 15-minute Meet & Greet consultation with me.

Why testing your TSH alone isn’t telling you much about your thyroid

If you or your doctor suspect that you have a thyroid imbalance, the standard course of action is to run a TSH test. TSH stands for “thyroid stimulating hormone” and it’s made in the pituitary gland. Yes, that’s right, TSH is not made by the thyroid, it’s made by a gland in the brain. Now you might be wondering- why are we looking at a hormone made in the brain to assess the thyroid? That’s a great question!

TSH is an indirect way to look at your thyroid. I like to describe TSH as a doorbell. It’s a signal from the brain (ding-dong!) to the thyroid to make thyroid hormones (T4 and T3- which we’ll talk about in a minute). The assumption is that when your thyroid hormone levels drop, TSH will rise to stimulate the thyroid. The problem is that a TSH test on its own doesn’t tell us much. Is the thyroid responding properly to TSH and making T4 and T3?

T4 is the main hormone produced by the thyroid gland so it is a much more direct way to see how your actual thyroid is doing. If T4 levels are low, it means your thyroid is sluggish and isn’t making enough thyroid hormone. Keep in mind that T4 is a weak and mostly inactive hormone. Its main goal is to be converted into T3 which is the active thyroid hormone which gives you energy, helps you maintain a healthy weight, balances your mood and regulates body temperature. In my opinion, T3 is the MOST IMPORTANT thyroid hormone to test because it’s the one that is actually doing all the work and helping you feel good. TSH is just a signal. It has no direct impact on your weight, energy or mood.

Woman thyroid gland control isolated on white backgroundWoman thyroid gland control isolated on white backgroundLow T3 levels are incredible common and I can’t tell you how many women I see in my practice who have a low T3 hormone but their TSH is perfectly normal. So, if your doctor is only checking your TSH levels, they could tell you that everything looks great when in reality you may have low T4 and T3 hormone levels causing symptoms of hypothyroidism.Woman thyroid gland control isolated on white background

For a full picture of how your thyroid is working, I recommend getting a full thyroid panel that includes the following tests:

  • TSH
  • Free T4
  • Free T3
  • TPO (thyroid peroxidase) antibodies
  • TG (thyroglobulin) antibodies
  • Reverse T3

To learn more about each of these tests and the optimal ranges to look for, check out my 5 Essential Thyroid Tests for Women.

 To learn more about thyroid testing and treatment options,
book a complimentary 15-minute
Meet & Greet Consultation
with me at Docere Naturopathic Clinic + IV Lounge.

Is Stress Shutting Down Your Sex Drive?

One of the most frequent complaints that I hear from women in my office is that they have no sex drive. Like zero. Nada. Nothing. It’s as if that part of their brain has turned off and doesn’t seem to want to turn back on anytime soon.

There are many reasons why women experience a low sex drive including side effects from birth control pills, low estrogen and low testosterone. But, in my experience, the number one cause of low libido is STRESS.

The reality is that our sex drive is turned down as a PROTECTIVE MECHANISM. What you need to understand is that stress shuts down our sex drive for good reason.

When the body is under stress, it activates the sympathetic nervous system which is also known as our “fight or flight” response. When this response is activated, our body engages in a variety of activities that help us to survive and cope with that stress. We send lots of blood to our brain (so we can respond quickly and appropriately) and lungs and muscles (so we can run away). We may not be fighting off saber tooth tigers anymore but our body still responds in the same way. And let’s face it ladies, between family, work, and social obligations, we’re under low-grade stress all the time.

Another side-effect of this stress response is a reduction of blood flow to your reproductive organs and putting a major damper on your sex drive. WHY? The last thing your body needs when it’s under stress is another human being to take care off (aka a baby). You see, when you are under stress, your body shuts down your sex drive to limit the chances you’ll become pregnant in an effort to try to help you.

Even if you’re post-menopausal or on birth control and technically can’t get pregnant, your body will still shut down your libido because it doesn’t know any better. It’s a automatic response that is hard wired into us that actually helped keep our ancestors alive.

So, if you want that part of your brain to wake up and re-activate, you need to practice getting out of that sympathetic “fight or flight” response and start hanging out in a more relaxed parasympathetic “rest and digest” state. This is when the body is relaxed, feels safe and can start to warm that fire in your loins. (PS. men also need to be in this state to achieve and maintain an erection).

My best strategies for tapping into “rest and digest”:

  • Get at least 7 hours of sleep every night (this is the ultimate relaxed state)
  • Take 10 deep abdominal breaths before each meal
  • Learn to say “no” (and not feel guilty about it!)
  • Start a daily meditation practice such as the HeadSpace App (and come try our new service: MUSE Biofeedback Meditation)
  • Cultivate mindfulness (try to enjoy the present moment.) Start with simple activities such as mindfully brushing your teeth. Keep your mind focused by paying attention to the smell and taste of your toothpaste, the feeling of the brush against your teeth, the sounds it’s making. It’s simple but it works!

Wondering if stress is really affecting your sex drive and overall health?

Get your stress hormone levels test with our Adrenal Function Panel. It’s a simple at home saliva test that maps out your cortisol and DHEAS. You can learn more about it here. Test Cost = $220.

When it comes to your period, what’s normal?

I don’t know about you, but my girlfriends and I never really got into the nitty gritty details of our periods. Most of us don’t talk about how often we’re changing our tampon or how many clots we pass, which leaves many of us assuming that what we experience every month must be normal. But just because cramping and PMS are common, it doesn’t mean that they’re normal and you have to live with them. Periods don’t have to cramp your style (pun intended!) And while there is definitely some variation from woman to woman, here’s what’s “normal” when it comes to your period.

1. Your cycle length (aka how often you’re getting your period)

  • NORMAL: 21-35 days (most women assume their cycle is 28 days which is the standard cycle when you take the birth control pill but most women’s cycle isn’t exactly 28 days).
  • NOT NORMAL:
    • Less than 21 days: could be a sign of a cycle without ovulation, short follicular phase (aka time between your period starting and ovulation), progesterone deficiency, perimenopase, or stress.
    • More than 35 days: cycle without ovulation, long follicular phase, stress, recent illness, thyroid disease, PCOS (aka polycystic ovarian syndrome), high prolactin (hormone involved in milk production).

time-calendar-saturday-weekend-60032

 2. Your flow length (aka how long you bleed)

  • NORMAL: Most women bleed for 3-5 days (with days 1 and 2 being heaviest), including a day or two of light spotting as it finishes up.
  • NOT NORMAL:
    • Less than 3 days: can be a sign of estrogen deficiency (especially if flow is very light and pale pink).
    • More than 7 days: can a sign of high estrogen, endometriosis or fibroids.

 3. How much you bleed

  • NORMAL: You should lose about 50 mL of blood.
    • One soaked regular pad or tampon = 5 mL
    • One super tampon = 10 mL
    • 50 mL = 10 fully soaked regular tampons or 5 fully soaked super tampons over the span of your period
  •  NOT NORMAL:
    • Light period (aka less than 25 mL): can be a sign of PCOS, high stress, estrogen deficiency, or thyroid disease.
    • Heavy period (aka more than 80 mL):  can be a sign of a cycle without ovulation, excess estrogen, low progesterone, estrogen dominance, PCOS, thyroid disease, fibroids, endometriosis.

 4. What your blood looks like

  • NORMAL: menstrual fluid should be liquid, with no large clots. Your menstrual fluid should a reddish-brown colour.
  • NOT NORMAL:
    • Brown blood: is typically a sign of old blood that wasn’t shed during your last period
    • Large clots (bigger than the end of your thumb): can be a sign of high estrogen or estrogen dominance, endometriosis, or fibroids.

 5. PMS & Cramping

  • NORMAL: its common to feel a little congestion or cramping in your lowpexels-photo-735966er belly before your period, and to experience mild mood changes, fatigue and a desire to stay in and binge-watch Netflix.
  • NOT NORMAL: being a sugar-crazed carb monster, having swollen super-sensitive breasts, needing to wear a bigger pant size and flying off the handle at the slightest annoyance. PMS is often a sign of either high estrogen, low progesterone or both. Menstrual cramps that cause you to miss work or need pharmaceutical pain relief can be a sign of magnesium
    deficiency, inflammation, hormone imbalance, endometriosis or fibroids.

 6. Spotting

  • NORMAL: its normal to have light spotting on the day of ovulation (more common with low estrogen).
  • NOT NORMAL: Light bleeding before your periodcould be a sign of progesterone deficiency.

If you experience several symptoms that are “not normal” every month, check in with your family doctor or  naturopathic doctor to see if you might have a hormonal imbalance that requires some attention.

Book your FREE 15-minute Meet & Greet consultation with Dr. Sarah
to get started on getting back to a healthy, happy, feel-good life.

 

Vitamin D Deficiency: the missing key to your optimal health?

Vitamin D is best known for its role in forming strong, healthy bones, however, it also plays a critical role in the following areas:

  • Immune system
  • Hormone balance
  • Muscle function
  • Cardiovascular function
  • Respiratory function
  • Brain development
  • Anti-cancer effects

What are the best ways to get vitamin D?

Commonly known as “the sunshine vitamin,” the skin is able to make vitamin D when it is exposed to sunlight. There are also small amounts of vitamin D in foods such as fortified milk, and yogurt, cheese, eggs, cod liver oil, beef liver, and fatty fish such as salmon, trout, and tuna. However, it is very difficult to meet you requirements through diet alone.

How much vitamin D do I need?

The Recommended Dietary Allowance (RDA) for adults is 600 international units (IU) for adults, and 800 IU for seniors over the age of 70. These are the bare minimum amounts you need to prevent rickets but they are FAR from enough for most adults to optimize vitamin D levels to get all of its benefits (including anti-cancer effects).

According to the Vitamin D Council (and based on my clinical experience), most adults require 4000 IU or more during the winter months depending on their blood levels. Many adults who supplement the recommended 1000-2000 IU per day are still deficient when their blood levels are tested.

Factors that affect vitamin D status:

  1. Insufficient sun exposure: If you work 9-5 or are wary of the sun, and therefore don’t spend much time outside, or cover-up and use sunblock, you likely aren’t getting enough vitamin D from sun exposure. And if you live in Canada, it’s essentially impossible to make vitamin D during the winter, even on sunny days.
  2. Skin pigmentation: People with darker skin tones have more melanin in their skin, which can interfere with the amount of vitamin D that the skin can produce. While fifteen minutes in the sun may be enough for a fair-skinned individual, someone with a deep complexion may require as much as six times the amount of sun exposure.
  3. Age: Seniors have an increased risk of developing vitamin D deficiency for a few different reasons. As we age, we lose some of the ability to synthesize vitamin D from sunlight. Vitamin D also needs to be activated in the kidneys, which also decrease in function with age. Lastly, many seniors are housebound and therefore aren’t able to get adequate sun exposure outdoors.
  4. Kidney dysfunction: With age, the kidneys lose some of their ability to convert vitamin D into its active form.
  5. Digestive disorders/diseases: When the digestive tract is unable to absorb vitamin D, for instance, due to conditions such as Crohn’s disease, cystic fibrosis, and celiac disease.
  6. Obesity: Vitamin D is extracted from the blood by fat cells, thereby reducing its circulation throughout the body. Obese individuals typically require higher amounts of vitamin D supplements to prevent deficiency.

What are the symptoms of vitamin D deficiency?

  • Joint and muscle pain
  • Muscle weakness
  • Fatigue
  • Brain fog/Difficulty thinking clearly
  • Fatigue
  • Mood changes
  • Frequent infections or slow healing time

How can I get my vitamin D levels tested?

A simple blood test can be used to see if you have vitamin D deficiency. Your results can indicate the following:

vitamin D capsule

  • Severe Deficiency = less than 30 nmol/L
  • Deficiency = between 30 nmol/L and 75 nmol/L
  • Normal levels = between 75 nmol/L  and 100 nmol/L
  • Optimal levels = between 100-200 nmol/mL

How can I raise my vitamin D levels if I’m deficient?

  1. Get outside: practice safe sun exposure but don’t be afraid of the sun!
  2. Take a vitamin D3 supplement (dosing will be based on your blood levels)- gelcaps or drops are best for absorption.
  3. Get a series of vitamin D injections to raise your levels more quickly (as your Naturopathic Doctor if they offer these.

Resources

Sleep Hygiene Tips for Restful Sleep

What is Sleep Hygiene?

Sleep hygiene is a term that you may have heard a lot of recently. But what is it? According to the National Sleep Foundation, sleep hygiene is defined as “a variety of practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”

Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you’re taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.

Why is Sleep Hygiene Important?

Our quality of sleep is not only determined by what we do before bed, but rather by the sum of how we spend our entire day. Think of your sleep routine as starting the moment you get up in the morning.

insomnia

Why is Sleep Loss So Common? 

Let’s face it: we live in a fast-paced crazy world! Sadly, the lifestyle most of us adopt to get through our crazy days often make it hard to sleep at night.  Lack of sleep may be caused by many factors but in my experience the two most common factors are stress causing an overstimulated nervous system and poor blood sugar management.

Quantity Versus Quality:

Getting at least 7 hours of sleep every night is needed for optimal energy and overall health. However, sleep quality is equally as important as the number of hours spent in bed. Getting adequate, good quality sleep means that you should wake easily and feel rested and refreshed.

How Hormones Affect Sleep:

There also appears to gender differences when it comes to sleep, and a strong link between female sex hormones and sleep. While women report higher duration and quality of sleep than men, they also frequently report sleep issues. Women are more likely to have insomnia than men, the latter of which report higher incidences of sleep apnea or obstructed sleep. Menstrual cycles, pregnancy, and menopause can alter sleep, as well as a combination of environmental, social, and cultural influences on these biological factors, not to mention pre-existing medical conditions.

Simple Ways to Get a Better Sleep:

It’s clear that there are many benefits to getting enough good quality sleep. Here are some tips that can help to improve your sleep hygiene and establish good sleep habits:

  1. Be consistent: As best as you can, maintain the same sleep and wake patterns every day. This will help your body establish a healthy sleep-wake cycle.
  2. Limit daytime naps: You’ll sleep better at night if you eliminate naps. However, if you need to nap, limit them to 30 minutes or less, keeping in mind that napping does not make up for inadequate nighttime sleep, but can help to improve mood, alertness, and performance.
  3. Exercise at the right time: Regular exercise helps to improve sleep, as long as your workout isn’t too close to your bedtime. Aim to finish any vigorous activity 3 to 4 hours before you plan to go to sleep. On the other hand, gentle exercises before bed, such as yin or restorative yoga, can help the mind and body calm and prepare for sleep.
  4. Adequate exposure to natural light: This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day (especially when you first wake up), as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
  5. Limit caffeine intake to before noon
  6. Choose a healthy bedtime snack: snacking before bed can be especially helpful for individuals with poor blood sugar balance. The best bedtime snacks contain tryptophan, and amino acid that helps the body make serotonin, a chemical in the brain that aids in the sleep process. My favourite go-to’s are raw pumpkin seeds (or other nuts/seeds) or a rice cake with nut butter.
  7. Power down: The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off.
  8. Make you sleep environment pleasant: The Academy of Sleep advises that we think of our bedroom as a cave. Meaning, your room should be cool, dark, and quiet (i.e. free of distracting electronic devices). Your sheets should be clean and your bedding appropriate for the time of year, so your sleep is not disturbed because you are either too hot or too cold. If you share your bedroom, communicate your sleep needs with your partner, so you are both on the same page, sleep-wise. This will help limit partner-related sleep disturbances.
  9. Establish a relaxing bedtime routine: For example, dim the light 2 to 3 hours before bedtime. At least an hour before bed, (if hungry) eat tryptophan-rich snack, turn off all electronics, enjoy a cup of chamomile tea, or take a bath with essential oils like lavender. Half an hour before bed, do a little light yoga and/or mediation, or read. You can also journal about anything that’s on your mind. Fifteen minutes before bed, make sure your room is quiet, cool, and dark, and your bedding is fresh and appropriate for the weather. At bedtime, slip under the covers, and practice some deep breathing techniques, or read (no electronics!) until you’re tired enough to drift off.
  10. Make your room 100% dark: make your room dark enough that you can’t see your hand in front of your face when you go to bed. Blackout curtains are a great investment or simply wear an eye mask. Note: If you don’t fall asleep in about 30 minutes, try repeating some of these steps, until you feel tired enough to drift off. There’s no point in suffering and becoming more frustrated.

Resources:

 

5 Essential Thyroid Tests for Women

If you are experiencing some of the following symptoms, it may be worth having your thyroid tested to rule out thyroid hormone imbalances:

  • Very slow or very fast heart rate
  • Weight gain or difficulty losing weight (or rapid weight loss)
  • Change in menstrual cycles (irregular periods, heavy periods)
  • Always feeling very cold or overly hot (or going from one extreme to the next)
  • Fatigue
  • Hair loss
  • Elevated LDL cholesterol level
  • Depression

5 Essential Thyroid Tests to ask for:

  1. TSH (thyroid stimulating hormone)
  2. Free T4
  3. Free T3
  4. TPO-antibodies & TG-antibodies
  5. Reverse T3

Understanding Your Test Results

1. TSH is short for thyroid-stimulating hormone, a hormone made by the pituitary gland (located in the brain) which tells the thyroid what to do. Think of it as the knock on the door. If the thyroid is not doing it’s job, the pituitary will knock more loudly (elevated TSH) whereas if the thyroid is working optimally, the knock will be very light (lower TSH). As you can see, TSH is not made in the thyroid meaning it’s an indirect way of looking at thyroid function.

High levels of TSH may indicate hypothyroidism (i.e. underactive thyroid), a pituitary gland tumor, or inadequate thyroid hormone medication in the treatment of a preexisting condition. Low levels of TSH may indicate hyperthyroidism (i.e. overactive thyroid), damage to the pituitary gland, too much thyroid medication in the treatment of a preexisting condition, or pregnancy in the first trimester.

  • Normal Range: 0.4-5 mIU/L
  • Optimal Range: 0.4 -2.5 mIU/L
  • Hypothyroidism = TSH > 5 mIU/L
  • Hyperthyroidism = TSH < 0.4 mIU/L

2. Free T4: T4 is the main hormone produced by the thyroid so it’s the most direct way at looking at actual thyroid gland function. Keep in mind that T4 is a very weak, mostly inactive hormone that’s main purpose is to be converted into T3 (see below).

  • Normal Range: 9-22 pm/L
  • Optimal Range: 14-18 pm/L
  • Hypothyroidism = < 9 pm/L
  • Hyperthyroidism =  > 20 pm/L

3. Free T3: is made from T4 throughout the body but mostly in the liver. T3 is the most active form of thyroid hormone and is responsible for giving us energy, revving up our metabolism, keeping us warm and with hair on our head. It’s vital to look at T3 hormone levels in order to gauge if there is thyroid dysfunction because you can have normal TSH and T4 levels but if you aren’t converting well to T3 you can still have symptoms of thyroid imbalance.

  • Normal Range: 3.4-5.9 mIU/L
  • Optimal Range: 4.5-5.5 mIU/L
  • Hypothyroidism =  <3.4
  • Hyperthyroidism =  > 6

4. Thyroid Antibodies (TPO and TG): Thyroid peroxidase (TPO), an enzyme found in the thyroid gland, plays a key role in the production of thyroid hormones. A TPO test detects antibodies against TPO in the blood, the presence of which suggests that the cause of thyroid disease is an autoimmune disorder (e.g. Hashimoto’s or Grave’s disease).

  • Normal Range: < 35 kIU/L
  • Auto-immune disease (e.g. Hashimoto’s or Graves’s) > 35 kIU/L

5. Reverse T3: is essentially a “dud” hormone that is made when the body is under stress. A small percentage of our T4 hormone is always converted to reverse T3 in order to prevent the body from being overstimulated by T3. However, in certain conditions, especially with higher stress and cortisol hormone levels, the body can convert too much T4 into reverse T3 which essentially blocks other thyroid hormones from doing their job.

  • Normal Range = < 9-24 ng/dL
  • Optimal Range = less than 18 ng/dL

These tests are all done through a simple blood test which your MD can request. Naturopathic Doctors are also able to run these tests which will cost approximately $100.

Is Estrogen Dominance causing your weight gain, heavy periods, and breast tenderness?

digestive-upsetWhat is estrogen dominance?

Estrogen is one of the primary female sex hormones. In women, estrogen helps initiate sexual development, regulates menstruation, and effects the entire reproductive system. Normally, estrogen is in delicate balance with another primary sex hormone, progesterone. This balance is necessary for both to function efficiently, and can be susceptible to disruption if levels in either shift.

There are two ways that estrogen dominance can present itself in the body. When the body has either too much estrogen from overproduction, or a lack of progesterone, it enters a state referred to as “estrogen dominance.” That is, too much estrogen relative to progesterone.

The body produces three main types of estrogen: estrone, estradiol, and estriol. Many women’s ailments, including breast cancer, uterine fibroids and cancer, ovarian cysts and cancer, endometriosis, polycystic ovary syndrome, and hypothyroidism are caused or promoted by excesses of estradiol, estrone, environmental estrogens, and synthetic estrogens.

Estrogen in our bodies comes from five possible sources:

  • FROM INSIDE THE BODY: estrogen is made in the ovaries, placenta, adrenal glands, and fat cells.
  • FROM OUTSIDE THE BODY:
    • Estrogen-like foods and herbs (e.g. soy, legumes, pumpkin seeds, licorice root, etc.)
    • Animal products that has been raised using hormones (e.g. meat, poultry, fish, dairy.)
    • Environmental chemicals or xenoestrogens (e.g. pesticides, plastics, parabens, cleaning products, personal care products, etc.)
    • Synthetic estrogens (e.g. birth control, fertility drugs, hormone replacement therapy.)

What Causes Estrogen Dominance?

During the course of a normal menstrual cycle, estrogen is the dominant hormone for the first two weeks leading up to ovulation. Estrogen is balanced by progesterone during the last two weeks. However, as a woman approaches perimenopause and begins to experience anovulatory cycles (i.e. cycles where no ovulation occurs), estrogen can often go unopposed, thus causing symptoms. Skipping ovulation, however, is only one potential factor in estrogen dominance. Other causes may include:

  • Being overweight (i.e. body fat greater than 28%) since fat cells produce estrogen
  • Having a burdened liver, which leads to estrogen not being broken down and eliminated from the body efficiently. The result is estrogen recirculating and accumulating.
  • Being overstressed. This results in excess amounts of cortisol, insulin, and norepinephrine, which can lead to adrenal exhaustion and adversely affect your overall hormonal balance.
  • A low-fibre diet containing too many refined carbohydrates, and not enough nutrients and high quality fats. Fibre helps eliminate estrogen through bowel movements.
  • Environmental exposure to estrogen-like compounds such as phthalates and BPA.

Estrogen dominance has also been linked to allergies, autoimmune disorders, breast cancer, uterine cancer, infertility, ovarian cysts, endometriosis, polycystic ovary syndrome, and increased blood clotting, and is also associated with acceleration of the aging process.

Signs and Symptoms of Estrogen Dominance:

Estrogen dominance can result in serious long-term complications, as well as other signs and symptoms, such as:

  • Weight gain (especially in the hips and thighs)
  • Irregular/abnormal menstruation (heavy bleeding, large clots)
  • Insomnia (especially waking up in the middle of the night)
  • Thyroid dysfunction
  • Fibrocystic breasts, breast swelling and tenderness
  • Low libido
  • Sluggish metabolism
  • Foggy thinking, memory loss
  • Acne
  • Mood swings
  • Menstrual cramps
  • Headaches

Ways to Decrease Estrogen Dominance:

  • Follow a hormone-balancing diet (i.e. eat lots of fresh fruits and vegetables, enough protein, and healthy fats.)
  • Increase your fibre intake to help the excretion of estrogen, which can also prevent its reabsorption through the bowel
  • Consume cruciferous veggies (such as cauliflower, cabbage, broccoli, kale, Brussel sprouts) daily to help with estrogen metabolism and clearance
  • Choose organic meat and dairy to reduce your exposure to environmental hormones used in farming
  • Reduce excess body fat and exercise regularly to promote detoxification and circulation
  • Manage daily stress
  • Reduce your exposure to hormones, pesticides, and antibiotics in your environment and diet
  • Avoid synthetic estrogens (e.g. birth control pills, synthetic hormone replacement therapy)
  • Switch your personal care products to those that are free of phthalates, fragrances, parabens and other hormone disrupting chemicals
  • Get rid of plastic water bottles and food storage containers. Replace them with ceraminc, glass or stainless steel.

Resources:

7 Common Causes of Fatigue

??????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????Most people experience periods of temporary fatigue commonly associated with being overworked or overtired. Such cases usually have an easily identifiable cause and remedy.

Persistent exhaustion, however, is prolonged, profound, and is not relieved by rest alone. Described as a near-constant state of weariness, fatigue develops over time and diminishes energy levels, motivation, and concentration, while also impacting emotional and psychological well-being.

Below are some of the top causes of fatigue and their symptoms.

1. Low Protein Intake:

Protein is an essential building block of the human body. Vital organs, muscles, tissues, and even some hormones are made of protein. Proteins are involved in nearly every bodily function from regulating blood sugar levels to healing wounds and fighting infection. Because they are used to develop, grow, and maintain nearly every part of the body – from skin and hair, to digestive enzymes and antibodies – they are constantly being broken down and must be replaced through diet. While each person is unique in terms of their specific protein needs (based on body weight, gender, age, and activity level), on average, the recommended daily minimum intake of protein for men is 56 grams, and 46 grams for women. Symptoms of low protein intake include: low energy/fatigue, sluggish metabolism, poor concentration, moodiness, difficulty losing weight, muscle, bone and joint pain, blood sugar changes, slow wound healing, low immunity. Vegetarians and vegans, as well as those on weight loss diets, are among the groups that may be at risk of protein deficiency.

2. Iron Deficiency:

The signs and symptoms of low iron or iron-deficiency vary depending on its severity. Mild to moderate iron deficiency can have little or no symptoms. However, if the body continues to be deficient in iron, it can lead to anemia, and symptoms then intensify. The most common symptom of iron deficiency is extreme fatigue. This is because iron is critical in the production hemoglobin, a protein that helps red blood cells deliver oxygen throughout the body. Without adequate levels of iron, the body cannot produce hemoglobin, and as a result can leave you feeling fatigued. Iron defieciency is the most common nutrient deficiency worldwide.

3. Vitamin B12 Deficiency:

The human body requires B12 to make red blood cells, nerves, DNA, and carry out various functions. Like most vitamins, B12 cannot be produced by the body and must be obtained from food and/or supplements. However, many people do not consume enough B12 to meet their needs, due to dietary habits or restrictions (e.g. strict vegetarians) or because they have existing medical conditions that interfere with food absorption (e.g. celiac or Crohn’s disease). As a result, B12 deficiency is relatively common.

4. Vitamin D Deficiency: 

Vitamin D is essential for strong bones, and it also appears to play a role in insulin resistance, high blood pressure, and immune function. Canadians are at risk because of our long winters and it is essentially impossible to get sufficient vitamin D from your diet. Those who avoid the sun, have darker skin complexions, are strict vegans, or who are obese, may be at even higher risk of developing a vitamin D deficiency. According to recent research, roughly three-quarters of American adolescents and adults are vitamin D deficient.

5. Hypothyroidism:

Hypothyroidism, or underactive thyroid, stems from an underproduction of thyroid hormones. Since the body’s energy production requires certain amounts of thyroid hormones, a drop in hormone production leads to lower energy levels, causing you to feel weak and tired. Approximately 25 million people suffer with hypothyroidism and about half are undiagnosed. Older adults, particularly women, are more likely to develop hypothyroidism.

6. Insomnia/Non-restorative Sleep:

How much sleep a person needs varies but most adults require roughly seven to eight hours each night in order to function optimally. Insomnia is a common sleep disorder that can make it hard to fall asleep, stay asleep, or cause one to wake up too early and not be able to fall back asleep. Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. Nonrestorative sleep (NRS) is defined as the subjective experience that sleep has not been sufficiently refreshing or restorative. NRS is conventionally recognized as a symptom of insomnia or as a feature of medical conditions such as chronic fatigue syndrome. In the case of both insomnia and NRS, you may still feel tired when you wake up, which can impact not only your energy level and mood, but also your health, work performance, and quality of life.

7. Adrenal Fatigue/Burnout:

Adrenal glands play a significant role in stress response, as well as in balancing hormones. Adrenal fatigue is a condition where the body and adrenal glands cannot keep up with the amount of stress that many people experience daily as part of modern life. Acute stress and/or chronic stress, lack of sleep, and poor diet and exercise can cause adrenals glands to become overloaded and ineffective. Symptoms of adrenal fatigue include:

  • Unrelenting tiredness
  • Fatigue despite adequate sleep
  • Body ache, muscle weakness, muscle tension
  • Poor focus, racing thoughts
  • Moodiness, irritability
  • Feeling overwhelmed
  • Difficulty sleeping
  • Dizzyness or feeling unsteady with position changes
  • Difficulty exercising or poor exercise recovery

References:

 

Getting to Know Your Thyroid

Written by: Sarah Vadeboncoeur & Anita Kushwaha

What is your thyroid?

Your thyroid is a small, butterfly-shaped gland situated at the base of the front of your neck, just below your Adam’s apple.

thyroidgland

What does your thyroid do?

The thyroid gland uses iodine from the foods you eat to make two main hormones:

  • Triiodothyronine (T3)
  • Thyroxine (T4)

These hormones produced by the thyroid gland — T3 and T4 — have a great impact on your health, affecting all aspects of your metabolism.

The thyroid’s hormones regulate vital body functions. For instance, they maintain the rate at which your body uses fats and carbohydrates, help control your body temperature, influence your heart rate, and help regulate the production of proteins.

If your thyroid isn’t functioning optimally, it may affect:

  • Heart rate
  • Nervous system
  • Body weight and metabolism
  • Muscle strength
  • Menstrual cycles
  • Body temperature
  • Cholesterol levels

What is hypothyroidism?

Hypothyroidism (i.e. underactive thyroid) is a condition in which your thyroid gland doesn’t produce enough of the above mentioned hormones. When this occurs, bodily functions slow down.

Hypothyroidism may either be genetic or develop in the course of life. There can be many different causes for an underactive thyroid. For example, one reason might be a lack of iodine. Getting enough iodine through your diet is therefore important for normal thyroid function. Similarly, a condition called Hashimoto’s thyroiditis –  an auto-immune condition that causes chronic inflammation of the thyroid – can also lead to underactivity.

What are the symptoms of hypothyroidism?

Hypothyroidism symptoms may include:

  • Fatigue, tiredness
  • Slowed heart rate and metabolism
  • Weight gain
  • Muscle weakness, aches, tenderness and stiffness
  • Constipation, digestive upset
  • Elevated blood cholesterol level
  • Heavy or irregular menstruation
  • Cold sensitivity
  • Hair loss or dry/brittle hair
  • Dry skin
  • Joint pain, stiffness or swelling
  • Depression
  • Impaired memory and concentration
  • Loss of sexual desire

Concerned about your thyroid function? Contact Dr. Sarah to inquire about getting your thyroid levels tested.

 References:

  1. Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/hypothyroidism/home/ovc-20155291
  2. PubMed Health: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072572/
  3. EndocrineWeb: https://www.endocrineweb.com/conditions/thyroid/hypothyroidism-too-little-thyroid-hormone