As early as a decade ago, holistic medicine did not speak much about endocrine challenges in the form of the thyroid or adrenal glands. I am quite certain that moms have been tired for centuries…and well have you taken a look at all that you do?!?! Crippling exhaustion, not so uncommon anymore!
But, this is a serious topic. So many women suffer from debilitating exhaustion that is attached to endocrine weaknesses, and this goes well beyond your average tired. Those that do not suffer can easily say, “Yeah, I am tired too”, but they really have no idea how bad this feels, how common it is, and how serious it can be.
Allopathic medicine is way behind the curve on this one. If you ask a doctor to check your adrenals, they may do a blood test….this is not going to get the bigger picture. You may have had your thyroid tested to be told, “Your numbers fall within the normal reference range” and are sent away, possibly even being told it is all in your head! Can we all just let out a COLLECTIVE scream?
Our society, and in particular the United States (sorry everyone) are suffering from very high-stress levels. Why? The United States is by far the most overworked nation! Here are some facts that may (or may not) leave you saying whaaaaaa??
-The United States BARELY gives working mothers 6 weeks paid leave after the birth of a child. Some give up to 12, but are you ready for this? Europe provides 20 weeks, and that is not uncommon in countries outside of the United States [1]. Hold on to your hats for this one..it is even common for dads to get a significant amount of leave after the birth of a child. Totally unheard of in the US, right!?
-In the U.S., 85.8% of males and 66.5% of females work more than 40 hours per week [2].
-The United States remains the only industrialized country in the world that has no legally mandated annual leave. Have you yourself or do you know someone who foregoes his or her vacation time, or a portion of it? It is NOT uncommon! (This has never been known to happen to me in my 15 years in the corporate world btw) I knew a number of individuals who took the vacation pay, but never took the vacation, even if just to the next town to get away….or just rolled it over to the next year, and the next year..and so on and so forth.
The old adage of “Americans are working themselves to death”, may not be too far off! And this really does not just apply to those that work the 9 to 5 job in a workplace, but also those that slave away at home raising a family. So, the question begs….what can be done to avoid such an overload of stress, exhaustion, and burnout?
Now, being in these exact same shoes a very few short years ago puts me at an advantage on speaking to this subject, but this is not something that I can tackle in its totality. Why? We are all very unique individuals, so if I gave blanket ‘fixes’ for everyone across the board, this would miss the mark of being a holistic health practitioner.
However, I have many suggestions that can go a long way to helping you to feel great again! And you can feel great again! Ready?
Endocrine System
Your endocrine system encompasses all the glands of the body that provide hormones. Those include the pituitary gland, thyroid gland, parathyroid glands, adrenal glands, pancreas, ovaries (in females) and testicles (in males).
Every gland has utmost importance to the function of the body, but the thyroid is the master. “The thyroid gland is the body’s master metabolic control center,” said Cindy Samet, a chemistry professor at Dickinson College in Carlisle, Pennsylvania. “Brain, heart, and kidney function, as well as body temperature, growth and muscle strength — and much more — are at the mercy of thyroid function” [3].
Once the thyroid is running low on ‘steam’, other glands can begin to have issues, specifically the adrenal glands. Enter debilitating exhaustion. Speaking from experience, more experience than I ever thought I would have, here are some of the symptoms of adrenal fatigue. Do they sound familiar?
Exhaustion, not just your average “tired”
Craving salty foods
Fuzzy thinking/difficulty concentrating
Recurrent colds
Waking tired, even though you got plenty of sleep
Feeling revved up and most energetic later in the evening
Difficulty recovering from exercise (Cardio leaves you completely spent)
Possible sleep disturbances
Strong PMS symptoms
Low blood pressure
Heart palpitations
Increasing food sensitivities
If this list sounds like you, don’t panic. Your gut instinct is powerful and was likely telling you that something in your life and your health was off, simply because, as I mentioned above, this tired goes well beyond just being ready for bed.
*If you think you may have an issue, please make sure to see your healthcare provider. I will provide some general ideas, based solely on years of a similar condition, and much experience. These suggestions are not meant to cure you. Always make sure to research these things for your self. Let’s work together to reach your highest potential for healing, whatever that looks like on any given day.
Exercise
If you like to exercise, it is important that you reduce cardiovascular activity. This does not mean that you should stop exercising, but burst training (interval training), yoga, weight training, and walking are going to be more beneficial than say running for example. The key is to not increase your heart rate too high for too long. Your adrenals cannot handle it at this time.
Nutrition
One of the biggest keys to keeping the adrenal glands happy is by way of what you feed your body. Keeping sugar levels balanced is really important here. Quality protein and fat, along with avoiding the bad carbohydrates such as white bread, pasta, and potatoes are a good start. Higher abdominal weight is associated with elevated cortisol levels, something you want to avoid.
Eating more frequently is what your body needs. Aim for five to six smaller, quality meals a day. It will require a decent shift from the old adage of three meals a day, but it is good for your body at this time. Make sure to get a quality protein each time you eat to keep sugars balanced. ‘At this time’ is an important point to reiterate. What will work for you and your body now, may not be suitable when your endocrine system is strong and you are feeling more complete. Different situations and stages require different things.
If you are in the more advanced stages of endocrine deficiencies, you may find yourself with more food sensitivities than you have had in the past. This is common. Seeking out the help of a nutritionist at this time may be helpful to kick your body into healing and reaching for homeostasis.
Sleep
Sleep is critical for all of us, but if your adrenals are taxed, it is even more important for you. I know you feel amazing late at night, but you have to try to shift your sleep pattern to get into bed earlier. At first, the shift can be slow, and you start to get into bed 15 minutes earlier, then 30 minutes earlier, etc. I know that is hard as your sweet spot is after the children are in bed and you finally have the house to yourself. Even now that I have recovered from adrenal exhaustion there are nights that I still falter and burn the midnight oil, but it is really doing more harm than good. Please try and get your goddess self in bed by 10:30 p.m. at the latest!
You may be surprised when despite how simply exhausted you are throughout the day, that when you lay down to sleep at night…it may not be so easy. Just like with your own children a nighttime ritual before bed is often very helpful to settle. If you are running around the home picking things up, making lunches, folding laundry, paying bills and the million other things we moms do, it is going to be hard to shut the switch off right when you lay down and go to sleep. Try teatime. Turn off all electronics at least 30 minutes before lying down. You could sit in silence, read a small passage of a feel-good book, or journal a gratitude list for the day. To-do lists are not welcome here.
Here are some herbs I recommend trying:
Passionflower (Passiflora incarnate) is an absolutely gorgeous flower, and in the dried herbal form, it is beneficial to calming the mind. As a matter of fact, “Scientists believe passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, making you feel more relaxed” [4].
Passionflower is also a beautiful herb for anxiety, but there are a few contraindications to be aware of. This herb is not for anyone who is currently pregnant or breastfeeding. If you are already taking sedating medications, avoid passionflower in your cup, or you could greatly intensify the effects of your medication.
Lemon balm (Melissa officinalis) in your tea is a must! Touted for relaxation of body and mind. Fun fact! In Germany, lemon balm is licensed as a standard medicinal tea for sleep disorders [5].
The essential oil, typically sold as Melissa, is amazing too, but rather costly. Many do not know that it takes quite a lot of plant material to fill that bottle, so I recommend using the herb to help calm before bed.
Roman Chamomile (Chamaemelum nobile) is another favorite for calming the body, mind…and bonus, the belly! Use caution if you have an existing ragweed allergy or hay fever, chamomile may affect you as well.
Some recommend valerian (Valeriana wallichii) …but I think the herb tastes awful, and the essential oil smells even worse.
Use catnip (Nepeta cataria) instead!
Catnip is rich in nepetalactone, which has mild but effective sedative qualities, and acts much like valerian! [6]
If you mix equal parts of a couple, a few, or all of these herbs and enjoy teatime before bed, you might find yourself much more inclined to sleep peacefully.
Aromatherapy
Diffuser Blend
Turn the timer on your diffuser before you slip under the covers with your favorite nighttime blend. Here is one of mine:
Lavender (Lavandula angustifolia) 4 drops
Marjoram (Origanum majorana) 3 drops
Ylang-ylang (Cananga odorata) 2 drops
Neroli (Citrus aurantium) 1 drop
The number of drops given above is suitable for a 400 ml. water reservoir diffuser. If you wind up loving this blend as much as I do to completely melt away your worries, lower stress hormones and help you sleep, make yourself a master blend and store for easy access.
*As I do not know your medical conditions, please research and make sure that this blend is suitable for you.
Stress and Should’s
Said gently, much of the daily stress we tend to be in is from not accepting things as they are. Practice letting go. Start with little things in the home. It can wait. Let others be responsible for themselves whenever possible. We all know moms wear capes, and we are damn good at it…but that cape needs breaks, you need breaks.
Do not “should” all over yourself! I “should” have gotten the ______ done today. I “should” have been able to keep my cool when my children were fighting. I “should” have… I “should” have… I “should” have. Holy stress! No more “shoulding” on yourself.
Step up the Self-Care
This concept cannot be covered in a paragraph or even an article. Here are a couple of other links to other articles that hit on this topic…. this very topic of exhaustion, stress, and self-care will be a series, and eventually much more than that. Stay tuned!!
Stress…it affects the whole family!
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
Reference
[1] https://www.washingtonpost.com/news/wonk/wp/2018/02/05/the-worlds-richest-countries-guarantee-mothers-more-than-a-year-of-paid-maternity-leave-the-u-s-guarantees-them-nothing/?utm_term=.bdc738ffc510
[2] https://www.livescience.com/26496-endocrine-system.html
[4] Passionflower. Retrieved from http://www.umm.edu/health/medical/altmed/herb/passionflower
[5] Blumenthal, M. (2000). Herbal medicine: expanded commission e monographs. Austin: American botanical council. (pp. 230-232)
[6] Catnip. Retrieved from https://www.anniesremedy.com/nepeta-cataria-catnip.php
