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The Best Natural Treatments for Adrenal Fatigue

Are you constantly tired no matter how much you sleep?

Do you get overwhelmed by stressful situations that you could handle in the past?

Is it hard to get out of bed in the morning even after a long sleep?

Do you depend on caffeine or sugary drinks just to get through the day?

If you answered yes to any or all of these questions, there is a strong chance that you are dealing with adrenal issues, particularly adrenal fatigue.

In this article I will discuss the symptoms of adrenal fatigue and how to diagnose it.

I will then walk you through the best natural treatments for adrenal fatigue and lifestyle changes that will help you regain your energy and your life.

Here we go…

More…

What is Adrenal Fatigue?

So what is adrenal fatigue? 

When the body is under stress, the adrenal glands will release hormones such as cortisol, DHEA, and epinephrine.

These hormones regulate heart rate, the immune system, energy storage, and more.

Cortisol is our “stress hormone.”  When its levels are elevated, that signals the mitochondria in our cells to increase energy production to help us get through whatever stress is occurring.

When the body is functioning correctly, the cortisol will only be elevated for a short period of time then drop back to the normal pre-stress levels.

However, under high stress situations such as chronic illness, relationship issues, death in the family, a job you hate, and others, the cortisol level remains high for an extended period of time.

Eventually, the adrenal glands will be unable to keep up with the cortisol demands and the levels will drop.

Energy production in the cells decreases, which causes symptoms of fatigue.

These people often resort to consuming large amounts of caffeine, sugar, or other stimulants just to get through the day.​

This is what we call adrenal fatigue.​

If something causes ​the adrenals to essentially stop all cortisol production (such as autoimmune disease or other damage), it can be life-threatening.  This is called adrenal insufficiency or Addison’s Disease.

These patients require oral steroid replacement in order to live.​

On the other hand, Cushing’s Disease is a syndrome that causes an incredibly high amount of cortisol in the body which leads to many serious and potentially life threatening conditions.

As a general rule, conventional medicine does not recognize any adrenal issues until it reaches one of these extreme levels.

If your cortisol levels are in the normal reference range of the labwork, you will be told you are “normal” and sent on your way.

Like other hormones in the body, small changes to concentrations of these hormones can lead to big symptoms that are felt throughout the body.

People with suboptimal levels of cortisol can have significant symptoms that affect their quality of life, so it deserves our attention.

There are 4 basic stages of Adrenal Function/Dysfunction:​

    • “Surviving” – In this scenario, the normal cortisol slope is absent because of increased cortisol production. (This is actually MY cortisol curve during a very stressful time of my life)
    • “Thriving” – Cortisol production is normal.
    • “Wired and Tired” – The cortisol levels are high during the day then drop during the evenings.  That makes you feel anxious in the morning then exhausted by evening.
    • “Crashed Stage” – The adrenal gland is no longer able to keep up with the cortisol demands so the levels drop very low.  Extreme fatigue is the predominant symptom.

Cortisol has been shown to increase insulin resistance.  It also worsens leptin resistance.

Elevated cortisol also promotes hypothyroidism.

All of this leads to weight gain and lack of energy.

Adrenal Fatigue Symptoms

Symptoms that suggest you have adrenal problems and that you may need to get your cortisol level evaluated include:​

These symptoms indicate a problem with energy production and adrenal issues.

Remember, cortisol is a “stress hormone” and is typically secreted in to response to a perceived stress.

These stressors can include:

    • Frustration or emotions related to your job, work or social life
    • Over-exercising
    • Anything that is physically stressful on the body (exercise, manual labor, etc)
    • Lack of sleep (especially if prolonged over months or years)
    • Pressure of school work/work load
    • Poor diet or food choices (especially diets lacking in fruits and vegetables)
    • Constant use of stimulants such as caffeine
    • Complete lack of exercise or sedentary lifestyle
    • Chronic medical conditions (high blood pressure, insulin resistance, chronic pain, etc)
    • Recent illness
    • Anything else that causes your annoyance, frustration or stress

Please note that many of these symptoms are non-specific and can also indicate that something else is going on in the body.

That is why it is important to get a thorough evaluation by a qualified medical professional.

How to Diagnose Adrenal Fatigue

So how do you diagnose adrenal fatigue, especially if your labs fall in the “normal range?”

There are several ways to test for cortisol available.  Some are better than others.

I’m going to discuss the ones that I think are best.

It is easiest to start with a serum cortisol level.

This test can be very frustrating because is has a very large “normal” reference range.

However, it’s cheap and usually easy to get. 

Levels that fall in the middle of the reference range will not be particularly helpful, but it can show us a lot if it falls in the low normal or high normal of the range.​

So what is low normal or high normal?

    • Low normal cortisol range – 8am serum cortisol levels ranging from 4 to 10
    • Normal cortisol range – 8am serum cortisol levels ranging from 11-18
    • High normal cortisol range – 8am serum cortisol levels greater than 20

​It is important to check your serum cortisol level at 8am because that is when it is at its ”peak” level.

This represents the highest level your cortisol will be throughout the day.  If it’s already low normal at 8am, it will only get worse from there.

In order to get a full evaluation of your cortisol levels it may be necessary to evaluate the “rhythm” of your cortisol throughout the day. ​

By checking your cortisol several times per day you can accurately see how your body is responding to various situations.

This allows for more detailed information which can then be used for treatment.

The most accurate form of testing is through urinary measurements taken several times throughout the day (compared to a 24 hour urine test).

This is even more accurate than salivary levels.

My favorite is the DUTCH test.​

With the DUTCH test, you check your urinary cortisol levels 4 times throughout the day.  This gives a much better representation of how your cortisol level is trending.

Although this test is the best, it is expensive and more difficult to perform.

So should every patient that we suspect has adrenal fatigue have their urinary cortisol level tested?  No.

I would recommend starting with an 8am serum cortisol level.  Depending on what it shows, then moving to a DUTCH test may be necessary.

It is also worth doing a trial of treatment if your levels are “normal” but you are still symptomatic with several of the symptoms I discussed earlier.​

Natural Treatments for Adrenal Fatigue

So based on your symptoms and perhaps a low normal serum cortisol test or even an abnormal DUTCH test, you have been diagnosed with adrenal fatigue.

What can you do about it?

Actually, there are a lot of things that you can do.

Many of them are common sense.  Others are more targeted treatments that will depend on which stage of adrenal dysfunction you are in.

For now, let’s divide into 2 main groups – those that have low cortisol levels and those that have elevated cortisol levels.

Supplements​

Treatment for Low Cortisol (“Wired and Tired” and “Crashed”)

Click on each supplement to see my recommended brand.

    • Adrenal glandulars:  These work best for patients with very low cortisol levels.  They also tend to provide an immediate boost to energy levels.  Using glandulars in combination with other supplements listed below may be necessary.  Should be used for 6+ months.
    • Adrenal Adaptogens:  Adaptogens can actually help to lower cortisol levels when they are high and some can even raise cortisol levels when they are low.  There are many types of adaptogens but I find that blends of multiple adaptogens tends to work best.  These can be combined with glandulars as well for more benefit.  Should be used for at least 3 months.
    • CoQ10:  This coenzyme is involved in proper mitochondrial energy production and can help increase energy levels, which can be very helpful in adrenal-related issues.  Use 2 capsules (240mg) per day for several months.
    • Alpha Lipoic Acid:  ALA helps increase mitochondrial energy production, acts as a powerful antioxidant, reduces peripheral neuropathy, and lowers inflammation.  ALA can also help with weight loss due to its effects on insulin.  Start at 600mg daily and increase up to 1800mg daily as tolerated.
    • Vitamin B6:  Vitamin B6 is used in several pathways in the creation of adrenal hormones and many patients are deficient in it.  Taking higher doses of B6 during the acute phase of treatment may be necessary for a short period of time.
    • DHEA:  DHEA is the precursor to testosterone and other estrogen metabolites.  With low cortisol and low adrenal hormone production, supplementing with hormone precursors may be of benefit.  Start with a low dose every 2-3 days and increase to daily as tolerated.  Be careful because DHEA can turn into androgens or estrogens in high doses.
    • Pregnenolone:  Pregnenolone is another hormone precursor and can be helpful if used along with DHEA.  Watch out for acne as a side effect and like DHEA, start low and go slow.  The use of these hormones may be necessary for 3+ months.

​Treatment for High Cortisol (“Crashed” stage)

    • Phosphatidylserine:  Phosphatidylserine has been shown to reduce cortisol levels if taken in doses up to 600mg per day.  Use 4-6 capsules at night (each capsule is 100mg) and recheck cortisol levels in 2-3 months.
    • Ashwagandha:  Ashwagandha is an adaptogen that can actually help to lower cortisol levels when they are high and raise them when they are low.  It also can boost libido and may help with weight loss. It can also reduce anxiety symptoms caused by chronic stress.  Doses vary from 500-2000mg per day depending on tolerance and severity of symptoms.
    • Melatonin:  Melatonin has been show to reduce cortisol levels and may actually help improve your sleep at night.  Even if you are sleeping well, melatonin can still help reduce cortisol levels and should be considered.  It can also help with depression symptoms.  Doses vary from 1-3mg, but most people tolerate 3mg well.

Other Treatments

Using supplements alone will not be enough to adequately treat your adrenal fatigue and increase your energy level.

​It will be critical for you to make the necessary lifestyle changes as well.

Why?  Because your lifestyle is what got you here to begin with!

If you don’t learn how to reduce stress, get better sleep, and eat better, your adrenal fatigue symptoms will eventually return.

On the flip side, if you make the necessary changes in these areas, it will result in long term improvement for you.

Stress Management

Boy, this one is easy to say but hard to do!​

However, there is nothing you can do that will be more important to your success than learning how to better manage your stress.

​If there are stressors in your life that you can remove, then that should be a priority.

That may mean changing jobs, avoiding certain unhealthy people, or selling your kids (just kidding).

Unfortunately, there may be several stressors that can’t be removed, such as a sick family member, issues raising children, or others.

If that is the case, then you need to learn tactics that will help you manage stress and reduce its impact on your quality of life (and your cortisol!).

These stress reduction strategies can include:

    • Relaxation exercises such as yoga
    • Spend 20 minutes per day in prayer or meditation
    • Start doing something you enjoy (hobby, sports, etc)
    • Go outside!  Walking or hiking in nature can do wonders for our stress
    • Count your blessings and write them down.  It’s easy to get caught up in the negative cycle of only focusing on the things that are wrong in our lives.
    • Do something good for someone else without expecting anything in return, especially for someone less fortunate than you.
    • Donate your time or money to a worthy cause.
    • Make yourself smile everyday (even when you don’t feel like it)

Quality Sleep

I cannot stress enough how important it is to get a good night’s sleep every single night.

Your quality of sleep directly impacts your melatonin production when then impacts your cortisol level.

Lack of sleep also increases inflammation in the body and ​causes weight gain.

If you deal with sleep issues or insomnia, then this needs to be a priority for you.

You should be getting a minimum of 8 hours of sleep per night.

When you wake up, you should feel refreshed and energetic.

If this doesn’t describe you, then you need to make some changes.

These changes include:

    • Go to bed at the same time every night and get up at the same time every morning
    • No electronics (TV, phone or computer) for a least 2 hours before bedtime
    • Keep your bedroom cool and dark
    • Avoid stimulants (especially in the evenings)
    • Use supplements if necessary.  I discuss them in more detail in my article The Leptin Resistance Treatment Guide.

Diet

Diet is the most basic and one of the first things you should do to improve your energy and normalize your cortisol.

Something as simple as cutting out sugar and refined carbohydrates can do wonders for you.

Basically, you should focus on eating whole, natural foods and avoid processed food.

A simple question to ask yourself is, “Is this food natural or processed?”  Obviously, choose natural food.

In some cases, more stringent dietary instruction may be needed, but for now just realize that you HAVE to eat a healthy diet to increase your energy levels.

I would recommend starting with a good, whole food diet such as the ​Whole 30 diet or the Paleo Diet.

Summary

​There are definitely things that you can do to help you feel better and give you more energy if you have adrenal fatigue.

Start by checking your serum cortisol level along with other hormones such as insulin, leptin, and a complete thyroid panel.  You may want to consider urinary cortisol levels after the initial blood tests.

Once you have a clear picture about which stage of adrenal dysfunction you are in, supplements can be used to target your specific cortisol issues as well as other hormonal imbalances.

Appropriate lifestyle interventions will also be crucial for your success.  These include diet, stress management, and improving your sleep.

It is important to remember that correcting adrenal issues is not a quick fix – It may take 6 months or even longer.

​Be consistent and patient.  You can do it!

Now it’s your turn…

Do you have adrenal fatigue?

What supplements have you used?

Has your treatment been successful?

Leave your comments below.

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8 Common Causes of Thyroid Fatigue and How You Can Fix Them

Are you still fatigued even though you are taking your thyroid medication faithfully?

Why?

The fatigue found in thyroid disease can be because of many things.

Just taking your thyroid medication may not be enough to reverse these symptoms.

The many causes of thyroid fatigue include adrenal issues, autoimmune inflammation, food sensitivities, nutritional deficiencies, dietary issues, and even taking the wrong thyroid medication.

I will discuss each of these possible sources of fatigue and show you how to correct them.

Let’s get started…

Causes of Thyroid Fatigue

Multiple things can influence your energy level.

Unfortunately, there usually isn’t just one simple thing that you can do to reverse your fatigue.

It will require investigating all of the contributing factors and determining which of them may be playing a role in your particular situation.

​Most doctors don’t have the time in their busy office to dive into all of the possibilities.  Plus they may not even understand several of the causes or how to correct them.

That’s why you need to become aware of the causes so that you can take more control of your own health and get yourself on the road to recovery.

​1.  Adrenal Fatigue and Cortisol

The adrenal gland is your “stress” gland.  It produces the hormone cortisol.

Cortisol functions in the body by regulating blood sugar and metabolism, it activates the central nervous system, maintains blood pressure, and has anti-inflammatory actions.

Cortisol levels will go up during times of physical or emotional stress.  It speeds up metabolism so we are able to fight through that stressful time.

At first, people with elevated cortisol feel shaky, their heart may race, and they may have insomnia problems.

 Eventually the adrenal gland will not be able to produce enough cortisol to keep up with demand and the levels will drop and stay low.  This is called adrenal fatigue.

The thyroid and adrenal functions in the body are closely linked.

In fact, the TSH and cortisol levels tend to track together.

Even small changes in your cortisol level can cause significant symptoms, especially fatigue and brain fog.​

Your symptoms will vary depending on how long you have been under stress.

To determine if you have an adrenal issue, I recommend either salivary cortisol testing or better yet, ordering a DUTCH test.

You can also also ask for a serum am cortisol level from your doctor.  This does not tell you as much information as a urinary cortisol level tested 4 times in a day, but it can still be helpful.

​If your serum cortisol level is < 8, you most likely have an adrenal fatigue problem.

If it is >18, that also needs further investigation and treatment.

What to Do About It 

Stress management is essential for normal adrenal function.

This can include yoga, meditation, regular exercise, and scheduling time for hobbies and other things you enjoy.​

It is also important to avoid stimulants such as caffeine and even ADHD medications.

​Caffeine helps produce energy by putting pressure on your adrenal glands to produce more cortisol and increase adrenaline production.

That is not a good thing when the adrenal system is already weakened.

Therefore, try to wean off of your caffeine dependence if you have one.

Supplementation can also be extremely beneficial.​

How to Supplement with Adrenal Support

Why I Like It

May boost energy and well being

Almost ALL hypothyroid patients have adrenal problems

May help boost immune function

Most patients experience improvement in 1-2 months

How to Tell if You Need

I don’t always recommend testing for cortisol levels prior to treatment in every patient but if you do I recommend checking the following:

    • Serum Cortisol – AM cortisol should be between 14-16, anything less may be a problem (note: normal serum level doesn’t rule out adrenal fatigue)

How to Use

    • 1-2 Tablets per day if using Glandulars (preferably taken in the am and at noon)
    • If using supplements designed to lower cortisol like phosphatidylserine then use it at night

My Recommended Brand and Product

Adrenal Glandulars (for more severe cases of adrenal fatigue.

Get Adrenal Glandulars Here

Adrenal Adaptogens (for less severe cases of adrenal fatigue.

Get Adrenal Adaptogens Here

Phosphatidylserine (for cases of ELEVATED cortisol)

Get Phosphatidylserine Here

​2.  Inflammation from Autoimmunity

​Up to 90% of hypothyroidism is caused by Hashimoto’s Thyroiditis.  Up to 10% of the population has Hashimoto’s.  It is especially common in women (up to 20% of women may have it!).

Hashimoto’s is an autoimmune condition.  This means that something has caused your immune system to go rogue and attack a part of yourself (in this case, the thyroid gland).

This attack results in inflammatory cells increasing in that part of the body. 

Inflammation causes you to feel “worn down,” similar to how you feel when you are sick with a virus.

What to Do About It 

If you don’t know if you have Hashimoto’s, ask to be tested for it.​

This is a blood test that checks for 2 antibodies:​

  • TPO antibodies
  • Thyroglobulin antibodies

If either antibody level is >35, you have Hashimoto’s Thyroiditis.

You should also talk to your doctor about any other autoimmune conditions that could be present.​

It is also important to eat organic, natural food and avoid ​processed food and sugar.

Meal plans such as Whole 30, Paleo, and others are great for helping you stay on track and reducing the inflammation caused by the inflammatory food-like substances found in much of the standard American diet.

If you need more help, I would strongly recommend hiring a certified nutritionist to help you learn how to eat properly.​

This will be discussed more below under blood sugar imbalances.​

3.  Food Sensitivities

​Thyroid disease is commonly associated with food sensitivities.

The most common of these is gluten.  Gluten is a protein found in grain products, especially wheat.

It is estimated that up to 1/3 of the population has some level of gluten sensitivity.

About 90% of all food sensitivities occur from the following foods:

  • Wheat
  • Milk
  • Soy
  • Eggs
  • Peanuts
  • Tree Nuts
  • Shellfish
  • Fish

These food sensitivities cause inflammation of the digestive tract which can impair its ability to absorb nutrients.  When you are deficient in nutrients, fatigue is typically a major symptom.

What to Do About It 

The gold standard for identifying food sensitivities is the elimination diet.

​You can either remove one food at a time for 3 weeks, then reintroduce it and see if you react. This process could take 6 months or more to get through all of the foods.

Or, you can bite the bullet and remove all of the top 8 culprits together for 3 weeks, then reintroduce each one separately every few days.

If you react, keep that food out of your diet. If you don’t react, you can continue to eat it then reintroduce the next one on the list.

There are also some reference labs that have IgG food sensitivity testing available.

I believe the data supports that ALL thyroid disease patients ​should be gluten-free and probably dairy-free, even if you don’t react while eating an elimination diet.

I will discuss diet more under Blood Sugar Imbalances below.​

4.  Low Ferritin/Iron

​Ferritin is the storage form of iron.

Having optimal iron levels in the body is essential for normal energy production.  It also is required for normal thyroid hormone production.

A deficiency of iron causes fatigue and other symptoms such as hair loss, decreased exercise tolerance, frequent infections, and GI issues such as gas and bloating.

Hypothyroidism also affects the ability to properly absorb iron.  This creates a vicious cycle that results is severe fatigue.

Even when there is no evidence of anemia (low hemoglobin), supplementing with iron has been show to  improve energy and reduce fatigue.

What to Do About It 

​Ask your doctor for a complete iron study.

This will include a serum ferritin, total iron, and TIBC.

If your levels are suboptimal or if you continue to have symptoms of low iron, consider supplementing.

How to Supplement with Iron

Why I Like It

May boost energy levels

Up to 50% of Hypothyroid patients are deficient in iron

Helps promote thyroid conversion & function

Generally works within 1-2 months

How to Tell if You Need It

Check your iron studies and only supplement if your levels are sub optimal or low:

  • Ferritin – Optimal Levels = 40-50
  • Serum Iron – Middle of the reference range
  • TIBC (Total Iron Binding Capacity) – Middle of the reference range
  • Percent Saturation – 35-38%

How to Use

  • Liquid Iron:  start with 10 ml each day, do not exceed 20 ml per day (if you take more than 1 dose per day make sure to split it apart from one another and take at least 4 hours away from your thyroid medication)
  • Iron Capsules:  start with 1 capsule of iron and increase up to 3 per day as tolerated and based on your serum iron/ferritin levels (take at least 4 hours away from your thyroid medication)

    My Recommended Brand and Product

    Use liquid iron if you have intestinal issues such as gas, bloating, diarrhea, constipation or if you have previously failed capsule forms of iron:

    Get liquid iron here

    Use this capsule form if you don’t tolerate the liquid iron version above (some patients have various symptoms on liquid iron such as teeth pain or simply can’t tolerate the taste or texture of the liquid):

    Get iron capsules here

    5.  B12 Deficiency

    Thyroid disease is commonly associated with low stomach acid levels.  If you don’t have adequate stomach acid, you can’t fully digest your food and extract the nutrients from it.

    Inflammation from autoimmunity such as Hashimoto’s only makes the absorption of the nutrients worse.

    Lack of thyroid hormone causes nutrient deficiencies in certain vitamins such as B12.​

    In fact, up to 40% of hypothyroid patients have suboptimal levels of vitamin B12.

    B12 is directly involved in energy production due to its effects on mitochondria in the cells.

    A deficiency of B12 will decrease the efficiency of the mitochondrial energy production, which will result in fatigue.​

    If the deficiency is severe, it can also cause a type of anemia called pernicious anemia.

    – MTHFR​

    Up to 60% of the population has some form of this gene mutation.

    MTHFR (methyltetrahydrofolatereductase) is an enzyme that adds a methyl group to certain nutrients which allows our body to metabolize them.  When that enzyme is deficient, we cannot metabolize nutrients as efficiently​ which can result in a deficiency of that nutrient.

    The B vitamins such as B12 and folate are metabolized in this way.  Their levels can be suboptimal in a patient with an MTHFR mutation.

    It can also cause an elevation in homocysteine levels, which increases the risk for cardiovascular disease.​

    Read more about MTHFR by clicking here.

    What to Do About It 

    You should ask your doctor to be tested for the following:

    • Serum B12 – should be > 1000
    • MCV (mean corpuscular volume) – part of a Complete Blood Count – should be >92
    • Homocysteine – should be < 9
    • MTHFR – if heterozygous or homozygous for either mutation, you will need to take a methylated B vitamin supplement.

    If any of the results are abnormal, consider supplementation. 

    Supplementing with a B complex in addition to vitamin B12 shots can dramatically improve energy levels.

    Make sure to find a B complex with high levels of B6 like this one.

    You should also consider supplementing with B12 shots.

    Why not oral or sublingual?​

    ​Shots are superior to oral forms because they get directly into the tissues and bypass gastrointestinal absorption.

    Many thyroid patients have issues with constipation, SIBO, ​and other GI related issues that can impair absorption of nutrients.

    Completely bypassing the GI tract can help ensure that the B12 is absorbed as much as possible.

    B12 shots are one of the best ways of increasing energy levels in hypothyroid patients.

    Remember – It is important to make sure your B complex and your B12 shots are methylated unless you know that you don’t have the MTHFR mutation.

    How to Supplement with B12 Shots

    Why I Like It

    May boost energy and reduce fatigue

    May help increase metabolism and fat loss

    Help improve mood and increase concentration

    Generally works within 1-2 weeks

    How to Tell if You Need It

    Patients with the following symptoms should consider using B12 shots:

      • Obesity or weight gain
      • Fatigue or low energy levels
      • Lack of sleep or insomnia
      • Depression or anxiety
      • Hair loss or lack of hair growth
      • Serum B12 levels < 1000
      • Homocysteine levels > 9
      • MCV (mean corpuscular volume) > 92
      • High levels of inflammation

    How to Use

      • Take 5,000 mcg of Methylcobalamin every 7 days for at least 10 weeks
      • You will need 10 weeks worth of injections to saturate tissues and increase cellular B12 levels

    My Recommended Brand and Product

    Make sure you get methylcobalamin shots in a high enough dosage (5000 mcg) for best results.

    6.  Blood Sugar Imbalances

    The standard American diet is loaded with processed foods, sugar, and simple carbs.​

    Sugar and simple carbs provide a quick energy boost because they are rapidly absorbed and metabolized, but they are harmful in the long run.

    When you eat sugar or simple carbs, your glucose level surges.  That triggers your pancreas to release insulin which transports the glucose into the cells.

    The insulin then drives down your sugar.  Sometimes your body overcorrects and your glucose levels​ drop too low.

    This causes symptoms such as fatigue, shakiness, brain fog, and the desire to eat more sweets or carbs.

    You therefore eat more sweets or carbs, and the cycle starts all over again.

    The higher levels of insulin also results in long term weight gain and/or difficulty losing weight.

    If you find yourself feeling tired around late morning and mid afternoon, your blood sugar is probably on such a roller coaster.

    What to Do About It 

    The body can produce energy by using 2 substances for energy:  sugar or fat.

    Since most people eat way more sugar and carbs than they should, their bodies use sugar as the default energy source.

    In order to get off of the sugar/carb roller coaster, you will need to “train” your body to use fats preferencially over sugar.

    The best way to do this is to cut sugar and simple carbs completely out of your diet.

    Yes, you can do it!

    It typically takes 3-4 weeks to convert your body into a fat-burning machine.

    You might feel a little woozy and tired the first few days, but those symptoms will go away. 

    You will then notice a increase in energy and a drop in your appetite.  Plus, you will most likely drop several pounds.​

    There are several excellent diet plans on the market that can help you make this lifestyle change (I don’t like the word diet, which sounds temporary).​

    My favorite dietary programs include:

    7.  Poor Sleep Hygiene

    Low (or high) thyroid hormone may directly reduce the QUALITY of your sleep.

    It has been shown that thyroid hormone is involved in both REM and non REM sleep.

    This may explain why some patients can still have fatigue despite sleeping 10 or more hours per night.

    It doesn’t matter how long you sleep if the quality of that sleep is poor.

    If hypothyroidism is causing a reduction in your quality then you will need thyroid hormone replacement to fix this problem.

    If you aren’t sleeping well as a result of high stress, anxiety or reliance upon caffeine then you really need to step it up and focus on getting more sleep.

    Another important factor is to consider WHEN you are getting your sleep.

    People tend to have better functioning circadian rhythm’s when they sleep through the EVENING, and not through the daytime.

    ​In fact, studies show that people who work nights have an increased risk of DEATH from all causes and an increase risk of heart attacks.

    What to Do About It 

    Get at least 8 hours of sleep per night.

    Your bed should be reserved for sleep and sexual activity ONLY.  Avoid TV, reading, computer work, or playing on your smart phone while in bed.

    Try to go to bed at the same time every night and get up at the same time every morning.

    We are creatures of habit.  Our body will respond better to a consistent routine.

    Avoid any stimulants in the evening.  They will affect your sleep pattern.​

    Obstructive sleep apnea is also a common cause of sleep issues.  You should consider seeing your doctor to have it ruled out if nothing has worked to this point.​

    If sleep apnea has been ruled out and you are still not sleeping or sleeping well, it may be time to consider supplements.​

    How to Supplement to Improve Your Sleep

    Why I Like It

    May help improve energy levels

    May help to decrease levels of inflammation

    May help reduce brain fog and mental slowness

    Requires lifestyle change for best results

    How to Tell if You Need It

      • You should be getting 8 hours of quality sleep every night.
      • If you find yourself waking up exhausted then you should consider checking for sleep apnea or a trial of the following supplements to improve sleep

    How to Use

      • Take each supplement as indicated on the bottle or as recommended below
      • In addition to these supplements make sure you practice adequate sleep hygiene, that means: black out curtains for your bedroom, noise cancelling ear plugs, having a consistent sleep schedule, and avoiding all electronics 3 hours prior to your scheduled bed time

    My Recommended Brand and Product

    For minor sleep issues start with supplements containing 5-HTP which may promote proper melatonin production and induce sleep naturally (take 100mg 30 minutes before your scheduled bed time):

    Get 5-HTP Here

    For more difficult cases consider the addition of melatonin + 5-HTP, start with 1-3mg of melatonin and don’t be afraid to use melatonin if you need it.

    Get 5-HTP and Melatonin Here

    For more the most difficult cases consider using serotonin and GABA potentiators. These supplements help enhance GABA and serotonin neurotransmitters in the brain and help induce deep sleep.

    Get GABA/Serotonin Potentiators Here

    ​8.  Are You On The Right Thyroid Medication?

    It’s important to end this article by discussing your thyroid medication.

    Most physicians are trained to manage thyroid disease by monitoring the TSH level.​  “Normalizing” the TSH is typically the only treatment that is done.

    However, even when the TSH is “normal,” studies show that patients may have 20-30% less circulating T3 and T4 levels compared to age-matched controls.​

    The most sensitive marker to determine cellular levels of thyroid hormone is the reverse T3:free T3 ratio​.

    That’s why it’s important have a complete thyroid panel drawn, not just a TSH.

    By far the most common medication used by physicians when treating hypothyroidism is a T4 only medication like levothyroxine or Synthroid.

    If you’re body isn’t converting T4 to T3 like it should, then adding a T4 only medication will not be enough to increase your cellular thyroid hormone levels.​

    If your cellular thyroid levels are low, fatigue will be a predominant symptom.​

    What to Do About It 

    ​Ask your provider to order a complete thyroid panel which includes:

    ​If your reverse T3:free T3 ratio is < 0.2, ask your provider about changing to a natural dessicated thyroid (NDT) medication such as Armour Thyroid, WP Thyroid, or Nature-throid.

    These medications consist of about 20% T3 and 80% T4.

    Adding T3 only medication such as Cytomel to your levothyroxine is also an option.

    I discuss thyroid medications in much more detail in my article found here.​

    If your doctor is unwilling to do this, you may need to find a different doctor that is willing to work with you.  A doctor who specializes in functional medicine would be preferred.

    ​Summary

    Fatigue is a very common symptom of thyroid disease and may indicate a deeper problem ranging from hormone imbalances to nutrient deficiencies.

    Simply replacing thyroid hormone may not be enough to completely energize your body and reduce your fatigue.

    It is important to take a comprehensive approach to the problem and investigate all potential contributing factors.

    The combination of these therapies above has proven to be very effective in my patients and I believe they can help you as well.

    Make sure to employ ALL of the therapies that are relevant to you and your situation.

    Now it’s your turn:

    Are you suffering from thyroid fatigue?

    What have you tried?

    Leave your comments below! ​