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In today’s episode, I’m talking about a common symptom for us endo warriors: fatigue. Often, we don’t realize how tired we are until we start addressing other symptoms of endometriosis and experience more energy throughout the day. We don’t always recognize the signs of fatigue or understand why we have it. And yet, endometriosis and fatigue so often go hand in hand. Today, I unpack some underlying imbalances and how to start managing them.
In this episode, you’ll hear:
-Feeling tired at the end of a full day is normal. What’s not normal is feeling completely exhausted after working just a few hours or taking a walk.
-It’s normal to have slightly lower energy levels leading up to and during menstruation, and maybe even during ovulation. However, feeling exhausted daily and struggling to get out of bed is not normal.
-Good sleep hygiene is crucial for managing fatigue.
-Regular physical activity helps your body gauge when you need more energy and typically boosts your overall energy levels.
-Iron, B12, and folate levels significantly affect your energy. If your body is trending towards anemia, incorporate foods like red meat, dark leafy greens, brussels sprouts, broccoli, and use cast iron cookware.
-Inflammation contributes to fatigue, and there are many causes.
-An anti-inflammatory diet rich in whole foods helps manage inflammation. Common inflammatory foods include gluten, dairy, corn, soy, and sugar. A short-term elimination diet can help identify personal triggers.
-Blood sugar imbalances can also lead to inflammation.
-Stress contributes to inflammation, so learning how to reduce and manage your stress load is essential for combating fatigue.
-Factors like gut infections, thyroid health, slow liver function, and adrenal health can also contribute to fatigue. These more advanced symptoms are best addressed with the help of a practitioner.
The best way to start working on fatigue is by focusing on the basics: getting enough sleep, maintaining a healthy diet, managing stress, and incorporating regular movement. Think of these basics as the foundation of a house. You need a strong foundation before anything else. Remember, supplements are meant to be supplemental. You can’t substitute a poor diet or lifestyle with supplements, and good health is about the small, consistent habits you build each day.
Resources:
Episode 34
Episode 21
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Disclaimer: This podcast is for educational purposes only. This may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Episode info and full transcription
Taming Fatigue and Endometriosis: A Comprehensive Guide for Endo Warriors
Discover actionable strategies to combat endometriosis and fatigue and transform your health!
Fatigue is an all-too-common symptom for endometriosis warriors, often creeping into daily life and impacting overall well-being. Today we delve into the multifaceted relationship between fatigue and endometriosis, providing a treasure trove of insights. From the importance of structured lifestyle changes to the intricate dance of hormones, blood markers, and stress, we will cover some practical tips to help you regain your energy.
Understanding fatigue and endometriosis: the role of blood sugar, lipid markers, and stress
Blood sugar markers, lipid markers, and their overall patterns in your body are key to unlocking fatigue for so many people. Blood sugar, lipid markers, and stress are intertwined, each significantly impacting your energy levels.
The stress bucket
Picture your body’s ability to handle stress as a bucket. Different stressors—work, relationships, physical health—add water to this bucket. When the bucket overflows, that’s when symptoms like fatigue manifest. Managing stress effectively helps to prevent that overflow and the associated symptoms.
Diet for fatigue and endometriosis
Dietary changes can make a significant difference in managing fatigue. Strategies can include:
– Avoiding processed foods, sugar, and vegetable oils: These foods can spike blood sugar levels and contribute to inflammation.
– Eliminating inflammatory foods: Cutting out gluten, dairy, corn, soy, and sugar may help reduce inflammation and improve energy levels.
Sleep
Prioritizing sleep and maintaining good sleep hygiene is crucial. Aim to keep a consistent sleep schedule, create a relaxing bedtime routine, and keeping your sleep environment conducive to restful sleep.
Movement
A common misconception is that rest is the only remedy for fatigue. On the contrary, physical activity can actually boost energy levels. Aim for regular, moderate exercise tailored to your capabilities and comfort levels.
Nutrients to support fatigue and endometriosis
Iron and B vitamins are essential for energy production. Simple blood tests can check for any deficiencies, particularly anemia, which can sap your energy.
Dietary Sources:
– Iron: Meat, beans, lentils, and spinach.
– B Vitamins: Meat, poultry, eggs, and dark leafy greens.
Be cautious with supplements and seek professional guidance, especially if you suspect underlying issues like the MTHFR mutation.
Investigating underlying imbalances
Fatigue often signals deeper imbalances. While DIY approaches can help, gut infections, thyroid health, liver health, and adrenal health often require professional intervention.
A holistic approach to fatigue and endometriosis
Start with foundational habits before diving into advanced protocols or supplements. Addressing inflammation is also critical, given the strong link between inflammation and fatigue in endometriosis.
Blood sugar and inflammation
Balance your blood sugar to reduce inflammation:
– Carbs: Opt for non-starchy veggies over refined sugars to avoid spikes.
– Healthy fats: Include avocados, nuts, and olive oil to stabilize blood sugar levels.
Normal energy levels and you menstrual cycle
Energy levels naturally fluctuate throughout the menstrual cycle. It is typical to have more energy during the first half of your cycle and for energy to wane as you get closer to and during your period. However, if fatigue becomes a constant companion, it may be time for a deeper investigation.
Tips for Recognizing Fatigue
– Monitor your patterns: Track how your energy levels change over the month.
– Consult a practitioner: Seek professional advice to explore potential imbalances.
Final thoughts on fatigue and endometriosis
Tackling fatigue as an endometriosis warrior involves a multi-pronged approach. Through structured support like understanding the role of blood sugar, lipid markers, and stress, and making conscious lifestyle choices, you can reclaim your energy. Always prioritize foundational habits before exploring advanced protocols and seek professional guidance when necessary.
I hope this offers you a beacon of hope and practical solutions for those battling endo-related fatigue. As you embark on this journey, remember that small, consistent changes can lead to significant improvements in your energy and overall quality of life.
