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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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.