Why am I so tired?

Check out. my latest video health tip on Facebook and Instagram.

One of the most common health-related searches last year was: “Why am I so tired?” This is definitely something I see very often in my private practice.

Sometimes the answer is simple. Lifestyle changes like decreasing your caffeine intake, eating a better diet, getting more exercise, getting more sleep or just improving your sleep hygiene can improve your fatigue.

But sometimes, there is a an underlying condition that needs to be properly identified and treated. This is why seeking a qualified natural healthcare provider is so important.

One of the tools in my toolbox is blood work. I love looking at lab work with my patients. Even just the basic labs that your primary care provider orders every year. These can help identify a deficiency in iron, protein or healthy fats or a blood sugar imbalance. And sometimes there is a more serious underlying issue like a hormone imbalance or a thyroid condition that requires more in-depth lab work.

If you are feeling tired, get off Google and come see me! A comprehensive intake paired with bloodwork can help identify the root cause of your fatigue.

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Setting SMART goals

Happy New Year! Check out my latest Instagram video about setting goals.

Setting goals is important. Personally, I think using the new year as a time to reflect and plan for the year to come is a great idea. The new year is symbolically a very powerful time as it represents a natural new beginning.

But whether you are setting them at New Year’s or any other time, remember the acronym, SMART.

S. Goals need to be specific. They have to be clearly defined. It’s not enough to say “I’m going to get more exercise in 2023.” You need to be specific about what that means. Try instead “I am going to get 150 minutes of moderate exercise every week” (which happens to be what the CDC recommends for adults.)

M. Goals need to be measurable. Have an objective way to track your goal. Instead of saying “I’m going to drink more water in 2023,” instead quantify what exactly you mean. "I am going to drink 80-100 oz of water each day” is usually a good place to start for most adults.

A. Goals must be attainable. Choose a goal that is realistic for your situation. Some people run marathons, I am not one of those people. An attainable goal needs to be doable given my situation, schedule, resources and physical abilities. For example, “I will go for a 20-minute walk at least 4 days per week.”

R. Goals should be relevant to the larger goal you are working towards. If you are focused on improving your health, managing your weight and getting better sleep then make goals that help you achieve those broader objectives. Making a goal about saving $100 each month is not relevant to your larger aim in getting healthier.

T. Goals must be time-bound. Goals should have an endpoint to assess if you have succeeded. This can also help break up a large goal into smaller ones. If you have saving for a big trip, instead of saying “I will save $8,000”, instead say “I will save $1000 this month.” Or even, “I will put $250 into my savings account this week.” The second benefit of having a time component is that it allows you to assess your progress and adjust your goal as you go along. So if I set a health and fitness goal for the whole year, I may get discouraged or distracted. Start with a portion of the year. “I will go to the gym 3 days per week for the next 2 months.” At the end of that time, you can assess if you succeeded or not and adjust your goal accordingly. This also allows your goal to vary with different seasons and circumstances. I can say personally it’s much easier to get outside and walk in the summer than doing it in the winter. So my fitness goals may vary depending on the season.

Are you setting any goals for 2023? Share below!

I’m here to help you meet your health goals in 2023! I offer free 15-minute consultation calls to answer your questions about natural medicine, my background and how I help patients achieve great health!

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Vitamin D

The winter months have arrived and I do a lot of patient education regarding Vitamin D. Here are some highlights:

• Checking your vitamin D levels every year is crucial to supporting overall health and wellness. 

• Unfortunately many providers fail to order this test and patients are left wondering what their levels are. 

• We make vitamin D in our skin from sunlight exposure but this depends on many factors - our skin tone, the time of day and the season. In northern latitudes even if you go outside naked on a sunny day in the winter, it is thought that the sun is too low in the sky and its rays are too weak to produce sufficient vitamin D in your skin.

• Going into the winter months is a perfect time to test vitamin D so that we can determine if supplementation is necessary and how much  to take. 

• Vitamin D is an essential nutrient that affects many different systems in the body - the immune system, gut health, bone health as well as mood. Low levels of vitamin D are linked to more severe Seasonal Affective Disorder (SAD). 

• Many patients are unaware that there is an "optimal level" of vitamin D and even if your numbers are considered "normal," they may not be "optimal."

• Vitamin D is a fat-soluble nutrient which means it needs to be taken with food for optimal absorption. 

• Make sure you are taking the active form of vitamin D which is D3. The inactive form, D2, requires conversion to D3 before the body can use it.

• Blood testing for vitamin D is the only way to know for sure if you are deficient or not.

• Vitamin D does not require fasting before the blood draw but you should not take a vitamin D supplement before you get your blood drawn.

• Vitamin D dosage should be based on your blood work, where you live and how much time you spend outdoors. Make sure you always get an individualized recommendation that takes into account these factors. 

• Vitamin D is found in food but not in a lot of them and not in high amounts. Vitamin D is found in fortified milk and juice, mushrooms, swordfish, salmon, cod liver oil, beef liver and egg yolks.

Happy World Breastfeeding Week

Head over to Instagram to see my latest video about all things breastfeeding @drjesskeating or check it out on Facebook here.

Quick tips:

1. Keep taking your prenatal vitamin after you give birth.

2. Stay hydrated. Drink 50% more water than before you gave birth. (60 oz = 90 oz. 100 oz = 150 oz, etc).

3. Get support. Lean on friends, family and professional help from Lactation Consultants.

4. Try out a breast pump. Having someone else feed baby is good for you and baby.

5. Eat enough healthy foods. Increased caloric intake is important. Emphasize fruits, vegetables, complex carbs, protein and healthy fats.

Breastfeeding can be very hard. It can take time for you and your baby to really figure it out. Having lots of support is essential. Support can come from your workplace, Lactation Consultants, friends, family and your moon network. It is an amazing journey and it is so worth it but it is important to know that it can be very challenging.

Do not hesitate to reach out to friends, family or professionals for help so that your breastfeeding journey can succeed!

Research shows that the majority of new moms want to breastfeed but most of them stop earlier than they intended to due to a variety of challenges. Things that can hinder your breastfeeding journey include going back to work (time away from baby and lack of adequate time or pumping areas), supply issues (over or under), poor latch, exhaustion/sleep deprivation, sore nipples and balancing breastfeeding with caring for older children.

Get all the right gear. It can help to have a good breast pump so that your baby can take a bottle from someone else and you can get a break. There are electric pumps, manual pumps and basic suction pumps or shells. Get a good nipple cream to take care of your nipples (I’m a big fan of Motherlove.) Breast pads to keep your bra and shirt dry. Healthy snacks and hydration are also essential.

I am here to help! I am a naturopathic doctor and a chiropractor. I work with patients to optimize their health. Feel free to reach out with any questions. I offer free 15 minute consultation calls.

Share your breastfeeding stories, questions or favorite breastfeeding supplies below!

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Let's talk about thyroid hormones

Head over to Instagram @drjesskeating or Facebook Willow Clinic of Natural Medicine to see my latest video about testing for thyroid disease.

Here is some basic info:

A lot of thyroid disease gets missed with a basic panel – TSH and Free T4. If someone has symptoms of low thyroid – difficulty losing weight, fatigue, menstrual changes, hair loss, brittle nails, dry skin, poor digestion – I will run a comprehensive thyroid panel including TSH, Free T4, Free T3, Total T4, Total T3, reverse T3, TPO antibodies, Thyroglobulin antibodies and iodine.

High thyroid function looks the opposite but can still be problematic – menstrual issues, weight loss, rapid heart rate, irritability, GI upset, reproductive issues. In addition to the above labs, TSI antibodies can also be run.

It is very important to get a proper diagnosis if you suspect you have a thyroid condition. Unfortunately, the basic labs miss a lot of early or subclinical disease and then patients continue to suffer without answers. If you feel like something is off, talk to your doctor. If you are not getting answers, keep asking or get a second opinion. I highly recommend finding a holistic practitioner like a naturopathic doctor, functional medicine doctor or other qualified healthcare provider who will take your concerns seriously. Remember, I am here to help! Drop any questions below!

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The Imitation Meat Movement

Here is a new article at She Is You where I wade into the controversy regarding meat vs. imitation meat products.

Basically, like all things, the proof is in the pudding. There are plenty of ways to make healthy meat alternatives and plenty of unhealthy Franken-meats. Some animal products are beneficial for health and some are detrimental. Sorry to disappoint anyone looking for an extreme argument here but health usually lives in the details.

I am an unashamed carnivore but I understand that not everyone needs or wants to eat meat. My issue is when either side tries to demonize the other. You can be a vegan and still be healthy but there are unique things you need to be aware of with this dietary approach. The same goes for vegetarians and omnivores - folks who eat a varied diet (which most of us are).

“You are what you eat.” Yes, very much so. But you are also whatever you are eating has eaten. I know, it’s a mouthful. If the burger you are consuming was fed grass, as cows are evolutionarily designed to eat, it will be higher quality meat than a cow fed grains. Just like with humans, grains tend to be more inflammatory, greens tend to be anti-inflammatory. So, chickens, pigs, turkey, bison, beef, venison, seafood, etc. that is eating the diet they are designed to consume and living in favorable conditions are better than animals that are eating junk or living in terrible conditions. Even some farm-raised fish are fed grains and this is not what they were meant to eat.

The same principle applies to imitation meats. Some of these Franken-meats contain upwards of 15-18 ingredients! We have all heard that eating food with fewer ingredients tends to mean less industrial processing of our food, which is a good thing. This is very different from a home-made black bean patty that might be made only with oil, egg, beans, breadcrumbs and spices. 5 ingredients, much better. As with so much in health, there are healthy versions, in-between options and downright junk food.

My final point about comparing meat and non-meat options is the nutritional comparison is often not perfect. Meat is the absolute best source for iron, B12 and cholesterol and also a great source of folate and protein. Vegans in particular have to be very conscientious about consuming enough cholesterol, iron, and B12 because non-meat sources of these ingredients are much rarer and the form of iron in plants is not as readily useable by the body compared to the form found in animals.

So if you love the occasional Beyond or Impossible Burger, it’s probably not going to derail your health journey. But just swapping a Whopper for an Impossible Whopper does not necessarily make you healthier. Always consider the health of the food you are consuming as well as the level of processing, read ingredient labels and strive to be an informed consumer.

Midsummer check-in: Too much fun in the sun?

You can find my most recent article for She is You HERE.

Here you are - enjoying your summer, going to concerts, spending time at the beach, BBQing with friends - life is good. What could go wrong? Well, since you asked, there are several risks of indulging in too much fun in the sun this summer. I understand that you’re trying to squeeze the last ounce of summer out of August but make sure to be aware of these dangers.

1. Dehydration is one of the most common summer ailments. When you are out in the sun, especially if you are physically active, your sweat may evaporate before you even feel it so you may not be aware of how much fluid you are losing. Sometimes we forget to pack enough fluids for a long day or we are drinking caffeinated beverages that are not as hydrating (caffeine is a diuretic). One way to gauge fluid intake is to shoot for getting half your body weight in ounces each day plus extra for physical activity. So for a 180-pound person, that means 90 ounces of fluids plus an additional 8 oz for every 30 minutes of activity in the sun. Drink hydrating fluids like water, fizzy drinks (LaCroix, Aha, Spindrift, etc), lemonade, herbal tea, and it’s a good idea to have some electrolyte mix to replenish lost minerals. Here are the CDC guidelines for hydration and water intake.

2. Sunburn. The classic nemesis of sun-worshippers. Stay too long and pay the price. A very bad sunburn can really ruin a vacation and even put you in the hospital. Johns Hopkins notes that “…multiple sunburns cause premature aging and can lead to skin cancer.” Make sure to apply sunscreen multiple times per day especially after being in the water or sweating. Avoid the sun between 10 am and 2 pm when it is strongest and make sure to plan ahead with a beach umbrella or shady spot to escape the rays. If you do get sunburned, use a cooling gel like aloe vera and avoid applying moisturizer as the latter can trap heat in the skin.

3. High blood pressure. This is a very common condition that can actually be worsened by two of our summer pleasures - sun and alcohol. Of particular concern is consuming alcohol while spending time in the sun. Mayo Clinic warns: “Having more than three drinks in one sitting temporarily raises your blood pressure, but repeated binge drinking can lead to long-term increases.” If you are imbibing during your summer days, make sure to consume at least 8 oz of water for every drink you consume to stay hydrated.

4. Heat injury: The three types range from most mild to most severe: heat cramps, heat exhaustion and heat stroke. All three involve increased body temperature and a loss of regulation of fluids and temperature. Mayo Clinic warns that heatstroke can result in organ damage and death. Symptoms include Symptoms include nausea, flushed skin, rapid breathing, increased heart rate, high body temperature and confusion.

There are many ways to prevent these common summer ailments: come prepared, bring lots of fluids, take breaks from the sun, apply sunscreen often and alternate water if you are consuming other beverages (pop, coffee, alcohol). Keep yourself healthy so you can keep enjoying summer!

THE LONG TERM EFFECTS OF HIGH FRUCTOSE CORN SYRUP ON YOUR LIVER

New She is You article dropped on June 10th!

High Fructose Corn Syrup (HFCS) is a cheap sweetener that has serious ramifications for our health. It contains a higher amount of fructose than occurs naturally in foods. This influx of fructose taxes the liver as it is the only tissue that can process fructose. This can lead to fatty liver, obesity, heart disease, diabetes and metabolic dysfunction according to the National Institutes of Health.

A previous article of mine reported that Americans consume too much sugar. This article discusses that we also consume too much HFCS. According to the Illinois Farm Bureau: “In 2009, the average American consumed about 35.7 pounds of high-fructose corn syrup.”

Fatty liver is a serious disease whose major causes are alcohol consumption and consuming excess sugars. An article from Harvard Health discusses that early fatty liver can be reversed with lifestyle changes but if left to progress, can result in scarring (cirrhosis) of the liver.

If you want to see the specific biochemical process that occurs in the liver when you consume HFCS, check it out here. But the takeaway remains - avoiding HFCS is a great decision for your health!

Hidden forms of sugar

Sugar is everywhere! It is added to a wide variety of foods because it is highly prized by the American palate. How big is the problem? The CDC estimates that the average American adult consumes 57 pounds of sugar in a year.

Surprising high-sugar foods include: salad dressing, ketchup, BBQ sauce, yogurt, beef jerky, energy drinks, breakfast cereal and packaged fruits. A popular brand of yogurt (5 oz cup) contained 22 grams of sugar! And the average soda (12 oz) has about 40 grams of the sweet stuff. That is almost your entire daily allowance of sugar in one drink.

Georgetown university provided this article which details 65 alternative names for added sugars. Arm yourself with this knowledge because reading labels is basically the only way to be sure of what you are consuming. This Healthline article also contains solid and syrup names of hidden sugars.

If sugar is everywhere, what can you do? Be an informed consumer. Thankfully, the FDA now requires labels to differentiate total sugar and added sugar. This allows you to see if the food has been additionally sweetened or if the sweetness is intrinsic to the natural ingredients. Try to get your sweet fix from whole foods - fresh fruits and vegetables like beets and carrots are high in naturally-occurring sugar. Eating real food means that the sugar is paired with other nutrients like vitamins, micronutrients and fiber which helps your body process the sugar more slowly. Avoid juices, soda and read labels to find products without large amounts of added sugars.

Read my full article published on June 1st at She is You.

Why choose telehealth?

Put simply, telehealth is here to stay. What explains its sudden popularity and seeming staying power?

Most important is convenience. It benefits both the patient and the doctor to schedule appointments around your own schedule. This system actually works well for both parties! Schedule at home, at work, on a lunch break, wherever, whenever.

Efficiency. Utilizing telehealth helps save time! You can do a visit from the comfort of your own home and save time lost traveling to an office. What a great concept! Plus, you can rest assured that you are not losing quality in these visits. For a majority of cases, the details you provide and the facts of your case are sufficient to reach an accurate diagnosis. Plus if lab work is needed, then all the preliminary information is gathered and labs can be ordered.

Safety. During COVID-19, safety was a paramount concern. Now even though the pandemic has largely begun to wane, we all still value safety. Perhaps you have a sick kid and would rather not bring those germs into the doctor’s office. Perhaps the doctor doesn’t feel 100% and is working from home. All of these factors combine to ensure that telehealth will stay around for the foreseeable future.

If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website or bio to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

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