Do I Need a Calcium Supplement?

The short answer here is that you may not need one. Most of us get enough calcium in our diets but lack the needed cofactors to use and assimilate the calcium. 

Foods that are rich in calcium

  • Sardines

  • Sesame Seeds

  • Collard Greens

  • Spinach

  • Turnip Greens

  • Mustard Greens

  • Beet Greens

  • Natto (fermented soy)

  • Egg Yolks

  • Dark Meat Chicken.

You do not have to consume dairy products to get enough calcium but if you do, the best sources of dairy calcium are raw milk, yogurt and cheese (Jarlsberg in particular). 

Calcium makes up about 2% of your body weight contributing to bone structure as well as playing a role in controlling muscle and nerve function.  We definitely need calcium but you may not need to supplement with it as long as you are eating a well balanced diet. Too much calcium in the diet can deposit itself in places like blood vessels and as kidney stones in the kidneys. 

While calcium is essential for muscle contraction, magnesium serves as a calcium blocker. It is the calcium in too high amounts that creates a muscle cramp and magnesium that creates the relaxation. So it is important for these two to be in balance especially when it comes to your heart. 

It is not enough to try to replace these minerals that may be lacking in the diet. They need to be in balance and we need to be asking ourselves why there is an imbalance in the first place. 

Some things to look at to see whether or not your body is able to use the calcium in your diet are: 

How are your hormones functioning? Your parathyroid plays a very big role in maintaining blood calcium levels, thyroid hormone decreases blood calcium levels, adrenal hormones control sodium and potassium which have a relationship with calcium and sex hormones play a role in bone structure. Vitamin D works like a hormone in the body. We need it to increase the absorption through the digestive system. More on that later. 

Are you drinking enough water? Good hydration ensures that blood is fluid or thin and free flowing enough to efficiently transport calcium throughout the body. Having balanced electrolytes will help make sure calcium is transferred in and out of the cells. 

Are you getting enough other minerals in your diet? You should not only be looking at the amount of minerals you are getting in your diet (from food) but are they in balance with the amount of calcium you are getting. 

Are you digesting your fats or taking in quality fats?  Fatty acids are needed to transport calcium in to the cells and help increase calcium levels in the tissues. 

Is your digestion working properly? Calcium is only absorbed in an acidic environment and so it needs adequate stomach acid for the body to be able to use it. 

 There are two other factors that come in to play in regards to calcium and our ability to use it properly in the body. 

Vitamin K and Vitamin D. 

First let’s look at Vitamin K which has two forms. K1 and K2. This is a very simplified explanation of K1 and K2 as there are more forms of Vitamin K that play very specific roles in the body but for the purposes of this post I am keeping it simple for you all. If you want to learn about these vitamins in greater detail google Chris Masterjohn. He has made a career out of studying fat soluble vitamins. 

Vitamin K2 Health Benefits

It prevents calcium from going in to all the wrong places, as discussed above, like keeping it out of your kidneys where stones can form and the blood vessels where it can contribute or cause heart disease. It also helps get it in to your bones and teeth where your bones will get strong and your teeth will be able to fight off decay.

It helps you make insulin and helps to prevent insulin resistance. Remember this is when your cells turn the insulin carrying glucose away because they have had too much. In this way it helps to keep your blood sugar stable. It also helps you use energy properly making exercise a little easier and protects you from cancer.   

Vitamin K comes in different forms with K1 being the most well known for helping with blood clotting so you want to avoid supplementing with Vitamin K if you are on an anticoagulant. K1 is found mostly in plants and especially in leafy greens and K2 is found most often in animal products. This is a fat soluble vitamin so you might notice that the animal products it is found in are naturally higher in fat so you can use it. This is why I tell my clients and students to eat their veggies with a little bit of fat so they can actually use the vitamins in the plant. 

Vitamin D Health Benefits

This fat soluble vitamin plays a big role in your overall health by impacting around 3000 of your genes. It turns on or off the genes that prevent or make worse diseases such as cancer, high blood pressure, heart disease, diabetes, MS, gum disease, IBS, colds and flu and many more. 

Much of the population is deficient in Vitamin D, especially those with darker skin and those living in the north. Most of us need about ten times what the Recommended Daily Allowance is (600 IU per day for RDA) and the very best way to get it is by getting sunlight daily or taking a high quality supplement. Be aware though that if you supplement you need to have your levels checked regularly by a doctor because you can take too much. 

Vitamin D helps you absorb calcium and vitamin K2 sends the calcium to your bones, again, keeping it from depositing in the wrong places.  A build up of plaque in the arteries results from a damaged blood vessel having calcium deposited there so that you can remain alive. This is how heart disease begins. A build up of this kind of plaque can result in an eventual heart attack. Remember that sugar and processed foods are what cause the damage to the blood vessels in the first place.  Vitamin K and D work together to protect your blood vessels from this plaque formation. 

If you are taking calcium and vitamin D supplements but are deficient in K, you could be doing more harm than good than if you didn’t take a calcium supplement at all because that calcium is just one part of your overall bone and heart health. 

Bottom line:

  • You may not need a calcium supplement, you are probably getting enough from your diet.

  • You need good digestion.

  • You need to be well hydrated.

  • You need to do some weight bearing exercise like walking or lifting weights.

  • You need those good quality fats in your diet and you need to digest them.

  • You need to optimize your vitamin D intake (and get some sun) and check your blood levels regularly.

  • Get K2 from leafy greens, fermented veggies, or raw milk cheeses

  • Eat a wide and varied diet of real whole foods.

 

Tell me in the comments. Do you take a calcium supplement or a vitamin D supplement? Do you spend time outside getting some sunshine?

 

Does Being on The Autoimmune Protocol Suck?

Autoimmune disease comes in all different forms. I have been on the autoimmune protocol for about 11 months.  I spent a whole year before going on it contemplating whether or not I should do it.

It is daunting. Overwhelming. A. Lot. Of. Work. All that cooking. I got used to it. 

I had questions. What will I be able to eat? Will I be able to go out to eat? Will I be able to have any fun? What will a social situation look like? I adapted. 

I have had such a love for food my whole life. It was my friend when there was no one else. It was love. It was comfort. It was my everything. It was the way I showed love or that I cared about someone. I cooked for them. I baked. I loved to bake. Bread, cake, cookies, brownies, muffins, more bread, more cake. What my kids didn’t eat I did. I love sweet things. I love chocolate. I loved sugar. None of this is allowed on the autoimmune protocol. So, you bet, I took a long damn time to decide to do this knowing what I would have to further cut from my diet. We can be positive and say, “Look at all the good stuff you CAN have.” Well. You can have a lot of stuff. Lots of vegetables. Veggies up the wazoo. You can have beef heart! And Liver! Yum! Do you hear the sarcasm? When 39 years of your life is consuming the Standard American Diet (SAD), this feels like kind of a big deal. Especially if you have emotional ties to food. 

I know I am supposed to be eating those nutrient dense offal things. I am not because I can’t get past the idea of what it is. The texture even. Gah! No thanks. 

When I did this. I was all in with what needed to be restricted. But I was not adding in any offal. So I didn’t and you know what? I still felt really good. My thyroid numbers got better. Then, as I started to feel better I added some foods back in. Not in the “proper” way but in a way that worked for me which was like this: You put pepper on that meat? Okay. Let’s see if I have a reaction to it…. No reaction. Okay. Pepper seems to work.  

One day in August I made plantain brownies with carob. The recipe called for 2 eggs. I ate half the pan in about 12 hours and had a major reaction but it wasn’t how I expected. Not even 12 hours in to eating those brownies did I become so irritable that I could not even stand myself. I couldn’t believe it. I was raging. My poor kids. So, no eggs for me. I reinforced that idea when I mistakenly ate some gluten free crackers that had egg yolks (no wonder they were so good) as a snack before bed and the next day became increasingly irritable. That really bums me out. I liked eggs. I know that I dot’ want to live life in a state of constant rage though so I am willing to cut them out. I am not happy about it. Don’t get me wrong. I am actually a little pissed. I have a pity party every so often and do the whole “why me?” thing but then I let it go. The more I do that the worse it gets. 

Now it is 11 months in and I have let some things slip. I have a vegan gluten free bread every so often and some Mary’s Gone Crackers crackers on occasion. They don’t seem to wreck my digestion and if I don’t eat them every day it seems to be fine. 

I have decided that if I am so restrictive with my diet, I am unhappy. I do my very best most of the time and on occasion I do enjoy something off the protocol and I don’t feel bad for it. I still always eat gluten free but occasionally have some dairy. Dairy and I don’t get along so if I have it, it is usually just a tiny bit. Like a lick of ice cream or a dab of butter. I definitely feel better when I stick closer to the protocol. I have not reintroduced peppers or eggplant but have done well with some of the nightshade spices like chili powder. I am not so sure on tomatoes though. I have to do a "real" reintro to know for sure. That would mean just eating tomato instead of adding tomato in to a recipe and wondering if that is what has caused the issue. I'm not very diligent about doing a proper reintro of a food. I let life get in the way. 

The real killer for me is sugar. I am addicted and I have intense cravings which are related to a yeast overgrowth which I am working on killing off. Too much sugar has resulted in me having to deal with psoriasis and this last go round with it gave me two new patches to deal with. Needless to say I got really mad when these popped up. I first got mad at myself for eating stuff I know is bad for me and then I got mad that I just can’t be normal. That is the most frustrating part for me. I just want to be like every one else sometimes and I can’t. When I look back on my life though it seems like I never have been able to be like every one else. When I try to be I find Idon’t feel like myself. So I have come to realize that my path is to take the road less traveled and see what I find. For me that is this new life of stress management, sleeping when I need to and eating so that I don’t continue to stay sick. Being well means different things for different people and my mission is to help you figure out what well means for you. 

What do you do that makes you feel good?

What to Expect When you Go On a Sugar Detox

 

Locally I teach a class called RESTART®. It is a five week long nutrition program with a three week sugar detox built in to it. I am a sugar addict and have been toying with the idea of giving up sugar for at least the last nine years. I used to work at a fitness center and one of the instructors there didn’t eat any sugar at all except for what was naturally occurring in fruit. None. At. All. I just could not get over how happy she was about it. It was a mystery to me at the time because sugar and sweet treats were my life. I baked almost every week and ate whatever my family didn’t finish. Muffins, cookies, cakes, bars. You name it and I baked it. Except croissants. My neighbor and friend made those and I never got around to making them before I gave up gluten. I always wanted to try to make them though. That and marshmallow’s from scratch. My husband thinks I am crazy but I find it almost meditative to bake. I loved it. Sugar became such a problem for me that I could not make any treats because I would end up eating the whole pan of whatever it was I made. 

So, this idea of giving up sugar sat with me and marinated in my head for nine years. It nagged at me occasionally especially when I started to look at how diet can affect well being. When I started to see a Naturopathic Doctor for my Hashimoto’s, she told me I needed to cut sugar out of my diet. I always said I would try or that I was trying but as Yoda says, “Do or Do Not, There is No Try.”. He was right. I did not give up sugar and didn’t even really try to do it until I was put on a specific diet to heal my gut. No sugar allowed. It wasn’t even that hard to do it when I was told specifically to stay away from it. That lasted for 3 weeks and the chiropractor that put me on it said I didn’t have to be on it anymore. That was all I needed to give myself permission to indulge in something sweet. I don’t remember what it was but I know I went off the deep end and ate too much sweet because my psoriasis came back with a vengeance. When that happened I got so mad and frustrated with myself for “screwing up” that I caused a flare. 

Fast forward a year and I became a RESTART® instructor leading a group of people to detox from sugar and learn about nutrition. I questioned how I could walk through a sugar detox if I didn’t give it up too. 

I gave it up with my first class. I went through the whole detox with them and for me, it wasn’t so bad. I had already given up most refined sugar but was getting my fix through potatoes and a lot of fruit. Yes, you read that right. Potatoes. I replaced my need for a sugar high from sweet treats to potatoes and other starches like sweet potatoes and plantains. Sugar is sugar and your body treats all sugar the same really. It converts the sugars in potatoes and fruits in to energy just like it would a piece of candy. Of course there are nutrients in the foods I was eating so it wasn’t all bad but my body still needed a break and RESTART® gave it just the break it was looking for.

It allowed me to regain control of that demon I had been dealing with my whole entire life. 

If you are wondering if the program is right for you, then keep reading.  On the RESTART® program, you will be cutting out all forms of sugar including most fruits. Preparation will be key to your success. You will be prepping all of your meals for the 3 weeks you are cutting out sugar. There is no way to do this while eating processed junk foods or convenience foods with some exceptions that we discuss in class. You will be given a list of what is allowed and what is not allowed on the plan. We will also share ideas of how to plan our meals so we aren’t left in a jam where we are starving and there is nothing to eat. 

A great tip to remain successful is to tell your friends and family about what you are doing so you can have lots of support. Better yet, enlist a friend to do it with you so you can support each other and be accountable to one another. You will also have the support of the other class participants each week as well as my private Facebook group that is just for RESTARTers. 

The RESTART® program is about adding lots of real whole foods to your diet and replacing all the processed foods in your life. We all have our go to’s and we can all give them up for 3 weeks. 

I am an emotional eater. When I am feeling down or stressed I want to sooth myself with a treat. It might even be a coping mechanism for me. This program forced me to take a look at the reasons I turned to certain foods like sweets. The RESTART® program has helped me learn and to develop a new relationship to food and my reasons for turning to sugar. It is an uncomfortable place to be at times but I came out okay on the other side. 

I have regained control of my sugar addiction. 

Treat yourself in ways that don’t involve food. Hikes or walks, relaxing baths, massages or a yoga class. All of these things can make you feel just as good as a pint of ice cream (better in the long run) without the guilt that usually follows. 

When you cut sugar out of your diet, you will likely experience the “sugar flu” or detox symptoms. It usually happens within the first two weeks and lasts for a couple of days. Mood swings, depression, issues with digestion, skin rashes, muscle or joint aches, less energy. This is the result of toxins leaving your body. You will feel so much better in the end. 

You will also find that things that didn’t seem so sweet before will taste sweet enough to you after the three weeks are up. I had a private client recently who I put on this diet and she did not like green apples. She refused to eat them while on the program because they were too sour. I encouraged her at the end to just try one before she had a naturally sweeter apple. She found that the green apple was significantly less sour to her after the three weeks and she actually enjoyed it. Most of us consume things that are extremely sweet and when we give those things up, our taste buds have a chance to reset and we are able to really taste our food. This reset allows our brain to reset too. It won’t crave the crazy sweet stuff like it used to. 

Real whole foods will be enough. 

We all slip up. It’s okay. There is no guilt in RESTART® about slipping up. Just move on. it doesn’t mean you have to start over. Be kind to yourself. Nobody is perfect. Our motto is “Whatever I eat, I choose it consciously, I enjoy it thoroughly and then I let it go.”

You will see positive changes. Everyone is different but you may experience weight loss, more energy, improved digestion, clearer skin and a clear mind. You just won’t believe how negatively sugar was impacting your whole body. By the end you will feel so great about how you have impacted your health for the good. All in only five weeks. 

Are you feeling ready to give your health a RESTART®? Classes do run regularly but sign up for my newsletter here to stay on top of when the next class is. You can even host one in your home or we can do one via the web. Contact me for more information. 

In Health, 

Stephanie

20 Ways to Tell Your Blood Sugar Needs Balancing

The regulation of our blood sugar is so important to our adrenal health. The two things really go hand in hand. If blood sugar regulation is not working well then you cannot achieve health. It is THAT important. Blood sugar dysregulation leads to oxidative stress. Basically what this means is that there is more free radical damage in our bodies because we don’t have enough anti oxidants to neutralize the free radicals created in our body. It also leads to something called glycation which is when proteins in your body become sugared over and can’t communicate with other cells in your body. Blood sugar dysregulation also messes with the energy output in your cells. Your cells create energy with glucose which is a form of sugar. Our body is continually monitoring the levels of glucose in our bloodstream to make sure it stays balanced. Having too much or too little triggers hormones to be released to keep the glucose levels normal.  We were designed to use unrefined carbohydrates as well as quality fats and proteins as our best sources of fuel. We are not designed to run on carbohydrates alone, especially refined and processed ones. 

 

So how do you know if you have some issues with blood sugar imbalance?

  1. You crave sweets
  2. You wake up soon after falling asleep and have a hard time getting back to sleep
  3. You have binge type eating patterns
  4. You have an appetite that won’t quit
  5. You get irritable, jittery or hangry
  6. You get headaches that temporarily feel better after eating
  7. You crave coffee or sugar in the afternoon
  8. You are sleepy in the afternoon
  9. You get shaky if you miss a meal or eat later than normal
  10. You have a family history of diabetes
  11. You are thirsty a lot
  12. You have to pee a lot
  13. You crave bread, pasta or other refined grains
  14. You have poor concentration
  15. You have night sweats
  16. You struggle to lose weight even though you are eating a low fat diet
  17. You are frequently tired
  18. You get a boost of energy from eating
  19. You have anxiety or panic attacks
  20. You have spikes and dips in your energy levels throughout the day

If any one of these describes you then you are most certainly assured to have some issues with your blood sugar and probably your adrenals too. You see, the main organs involved in your blood sugar regulation are the Pancreas, the Liver and the Adrenal Glands. They each have a very important role in blood sugar. If they are constantly busy managing your blood sugar because you ate too many cookies or a huge bowl of ice cream or a box of crackers at work then they can’t do all the other things they need to do in a day, in a moment to keep you alive. 

Refined sugar is a recent invention compared to how long man has been around. We only have one hormone that lowers blood sugar and that is insulin. It wasn’t supposed to have the job of lowering blood sugar but to bring glucose to the cells.  The hormones cortisol, epinephrine (or adrenaline) and glucagon are all there to raise our blood sugar when needed.  It used to be that is what we needed- to raise blood sugar so that our brain, nerves and red blood cells got the glucose they needed. Today, we overload our bodies with sugar at around 200 pounds per person per year. 

So why do we love it so much?

Well frankly, sugar makes us feel good. It literally raises your endorphins but it also crashes and makes you feel worse after a short time. This is called the blood sugar roller coaster. It is addictive. So addictive in fact that in one study, mice chose sugar over cocaine. 

Our taste buds love it but our bodies do not. It is really hard on your body to be managing your blood sugar day in and day out. Your pancreas releases the hormone insulin which is just supposed to transport glucose to your cells from your blood so that it can be used for energy. When you overwhelm your body with sugar the pancreas will eventually wear out which leads to things like insulin resistance and then type II diabetes. Your adrenal glands will be exhausted from having to deal with managing blood sugar on top of all the other stressors in your life such as your emotional stressors, not sleeping or your every day frustrating commute to work. It will also depress your immune system. Your liver can end up having a hard time converting stored glucose back in to glucose for energy and you can end up with a fatty liver. 

You can develop something called insulin resistance where your cells decide they have had enough of insulin knocking at their door to deliver them some glucose and they just don’t answer the door anymore. This is when your blood sugar levels will be higher on a blood test.  You could have insulin resistance if you are tired all the time, can’t lose weight, you have joint problems, are depressed, have thyroid or fertility issues. 

Insulin resistance has a huge impact on female hormone issues like Polycystic Ovary Syndrome, irregular periods and PMS. 

Consuming large amounts of sugar can mean you are what we call a sugar burner. This means your body is able to burn sugar or glucose rather than fat for energy. This here is key to weight loss for many people and if you have weight gain due to hypothyroidsim or Hashimoto’s, converting from a sugar burner to a fat burner can be ultra helpful in dropping some of those pesky pounds. Other signs you are a sugar burner are: 

  •     you are less satisfied after eating
  •     you are hungry all the time
  •     you can’t use fat for energy
  •     you crave carbohydrates and you eat them 

Reducing the amount of sugar you consume on a daily basis can turn this around and you can teach your body how to burn fat for energy.  All that extra sugar you have consumed in a day that your cells can’t use gets stored as fat. You can teach your body how to use it. 

Let’s talk more about how the adrenal glands and your adrenal health is affected by blood sugar imbalances. 

If you have Hashimoto’s you may not tolerate carbohydrates as well as other folks. Your blood sugar can rise quickly after eating carbs which can lead to too much insulin being released which can end up causing low blood sugar and make you feel anxious, nervous and tired. This also stresses your adrenal glands because cortisol is released when your adrenals are working overtime. Every time your blood sugar gets low epinephrine is released to help restore it to normal levels.  This can also mess with your immune system. 

Here are some general symptoms of low blood sugar: 

  •     brain fog
  •     blurred vision
  •     hard time sleeping
  •     heart palpitations
  •     fatigue
  •     dizziness
  •     headaches
  •     depression
  •     irritability
  •     cravings for sugar
  •     hunger

How do you avoid blood sugar imbalances?

Look at your diet. Look at your lifestyle. 

Do you eat a large amount of refined carbohydrates in the form of breads or cereals for breakfast? Do you skip breakfast? Do you eat things like pasta salad or a sandwich for lunch? Do you eat all the “good for you” yogurt you see in the grocery store? Have a look at the sugar content of your standard grocery store yogurt. It is pretty high. 

Are you running all the time with no time for rest and relaxation? 

 

Here are some generally good ideas for balancing your blood sugar:

  1. Have some protein at every meal (see this post for learning all about protein)
  2. When you first start to balance your blood sugar, eating more often is better- try having a snack between breakfast, lunch and dinner. Just something small like a few nuts or a piece of cheese
  3. Don’t have any sugar before bed
  4. Keep your caffeine intake to a minimum (really would be a good idea to take it out of your diet while you balance your blood sugar)
  5. Don’t eat any grains or dairy 
  6. Eat breakfast within an hour of getting up
  7. Avoid all sweeteners including artificial ones (limit your fruits to 1 serving a day at most)
  8. Keep the carbs to a minimum eating only complex carbs
  9. Consume high quality healthy fats

You would want to do this for about two weeks and then slowly add back things like full fat dairy and continuing to limit grains if you tolerate them. If you have Hashimoto’s you will want eliminate gluten containing grains for good. Eventually you may be able to tolerate some other grains once in awhile. I would not recommend switching your glutenful products with gluten free ones. They will react the same in your body as far as blood sugar is concerned.  Staying low carb is not beneficial for everyone. I find I have much more energy when I consume more starchy carbs regularly like sweet potatoes and veggies. I feel my best when consuming a significant amount of veggies daily. If you feel exhausted after awhile of being low carb it is a sign you will do better with more complex carbs in your diet and that is okay. 

You can try this on your own or you can come to me for help. I have a special plan just to convert you from a sugar burner to a fat burner that helps keep your blood sugar balanced which will help in the recovery of your adrenals as well.  Send me an email and we can chat about it!

Thanks so much for reading. I sincerely appreciate your time. Please tell me in the comments what symptoms of imbalanced blood sugar you might have. I look forward to hearing from you. 

In health, 

Stephanie

 

Beat Brain Fog Now!!

If you have hypothyroidism or Hashimoto’s you probably have had some experience with brain fog. It is one  of those things that make you think you might be a little crazy sometimes. Do you ever ask yourself, “What is wrong with me? Why can’t I remember anything?”. 

Here is what people are saying about what brain fog feels like for them: 

“Brain fog means not being able to remember things like a friend's name or what I went to the store for when I only needed two things. I completely forget what I was about to say and what I was talking about. I read a book and the next day can't remember what it was about or who the characters were. I can't concentrate. I'm 45 years old and don't have Alzheimer’s.”

“Knowing what word I want to say and either nothing comes out or the wrong word comes out.”

 “I used to be very articulate and now I also know what word I want, but I can't grab onto it.”

“Slow thinking, can't quite get the words, lose focus, forget what I was doing, leave the stove on...feels like Alzheimer’s.”

“Not being able to come up with simple words to complete my sentences (ones that were familiar, yet my brain couldn't come up with them). My 2-year old was completing my sentences.”

“Feels like your thinking and trying to remembering through oatmeal or sludge.”

“Like trying to muddle through pea soup. Knowing that there is something you need to retrieve from your brain but you just can't quite get to it.”

“Walking through life in a cloud. Everything feels fuzzy and I am very forgetful. We just checked out of a hotel today and I left all of my jewelry in a drawer. It didn't come to me until I felt my neck and realized something was missing several hours later.”

“I had a very hard time following a conversation, felt like I was losing my mind. Couldn't remember things, but mostly felt completely confused! Very scary.”

“Saying a word close in sound but nowhere close in meaning from the one I am looking for. Feeling sleepy like Dorothy in the poppy field.”

“Not knowing where you are going, what you are doing, feeling like you can't connect your brain to your thoughts. People talk to you and you don't know what they said. Having issues with regular things, like driving or cooking.”

“I just can't think straight. I get things mixed up, start to tell a joke or story and can't remember how it goes, I read something but can't comprehend what I'm reading. My eyes feel very heavy and tired and I have a heavy feeling in my forehead and behind my eyes. Even the simplest tasks take too much mental effort.”

“I feel disconnected. I'm in there somewhere but I just can't grasp it and hold on. I can't get my mind to stay focused nor remember anything during brain fog spells (which is usually always). It's the feeling you get when you're running on very little sleep.”

“Saying crazy things like: go mow your bedroom floor. I meant vacuum!!!”

“A total disconnect from how you would normally be articulate... The thought process and words just don't come out as planned..an all day feeling like you haven't slept in days.. forgetful and confused at times.”

“Like I couldn't get my brain to engage...randomly losing words, thinking through mud, my critical thinking skills were completely gone. Definitely forgetful and confused.”

“Everything being slow to process is a good description. And working too hard mentally to do easy things.”

“I cant tell you what I did this morning let alone last week. I can be in the middle of a conversation and forget what we were talking about. I can be in the middle of a sentence and stop dead because I cant remember the next word I need.”

“Very lethargic. Can't focus, concentrate, and feeling like I can't fully wake up.” 

“You walk to a room to grab something and forget on the way what it was...you may never remember...starting a question to someone but forgetting the second half of the question before you finish saying "have you ever...uh..."?  Also just feeling dumb...like, man today is so hard! i can't remember, i can't multi task like i'm used to...it takes longer to compute and comprehend people's sentences…a feeling that you just wish you could crawl back into bed and try again tomorrow.”

“Feels like you're physically there, but can't mentally process everything that's happening. things go in one ear and dissolve completely before even having a chance to process. I often say it's like feeling "dumber" and "number" than usual.”

“For me it’s confusion. Almost like a wire shorting out.”

Does any of this sound like you? 

Brain fog can come in varying degrees and is different for everyone. Often you just feel so alone because no one understands. Right? 

What can you do about it? 

Brain fog is something you can control. Whatever it looks like for you there are some things you can do about it. 

First of all, having a practitioner that listens to you and believes you is key. Treating your symptoms and not just your labs is also very important. 

Second of all, what you put in to your body is of utmost important. Not only your diet, but supplementation and toxins as well. 

Eating wheat and gluten makes Hashimoto’s and the symptoms that come with it much much worse.  Processed foods and foods of convenience are one of the biggest things that contribute to your symptoms getting worse or remaining terrible. The reason for this is that the structure of gluten in your body resembles that of your thyroid gland and your immune system can easily mistake the gluten proteins you consumed for the thyroid gland itself. Gluten is also one of the causes of increased intestinal permeability or leaky gut which puts your immune system on high alert. 

 

You must balance your blood sugar. How do you know if your blood sugar needs balancing? Do you crave sugar? Do you feel tired after a meal? Do you have that afternoon slump? If you answered yes to any of these questions then you probably need to have some tweaking done to your diet. Maybe you are not digesting fat well and your body is overwhelmed with carbohydrates. It is helpful to have someone analyze your diet by completing a food journal for three days to a week.  Your brain needs glucose (sugar) to run but it is the kind of glucose you give it that makes a difference. It can use the sugars in vegetables for energy too which is more beneficial to your body as a whole. 

 

You may need to repair your gut. If you have increased intestinal permeability then you more than likely have some inflammation going on in your system. Removing other inflammatory foods is a great start to gut repair.  You kind of have to be your own food detective here. You can have food sensitivity testing done but if you are on a budget, do an elimination diet like the Autoimmune Protocol and gradually add back in to your diet one food at a time until you figure out which ones you react to. If you react, you know you should not eat that food again. You may also want to take some nutritional supplementation to help your body heal. 

What is your stress level like? How are your adrenal glands? Anyone who suffers from inflammation will have adrenal stress. Taking adaptogenic herbs are often quite helpful in helping your body heal from adrenal fatigue along with getting good rest and reducing that which stresses not only your body but your mind too. Did you know your nervous system doesn’t really know the difference between physical and emotional stress. It is all stress and your hormones act the same either way. The adrenals are heavily involved in your brains chemistry. If they are busy working on inflammation or balancing your blood sugar then they cannot help your brain work properly. 

What is your digestion like? Most people that are hypothyroid or have Hashimoto’s usually are not making enough stomach acid. This is significant because if you don’t have enough stomach acid in your stomach is affects digestion through the rest of your digestive tract. You won’t be absorbing nutrients like B12, iron and calcium. You can then have inflammation or infections in your intestines. You can also become protein deficient when you don’t have enough stomach acid. If your digestion is not optimal you can be deficient in fats as well which are important for brain function and health. 

You may be having trouble detoxifying chemicals and toxins in your body. Most detoxification happens in the liver. The liver is also a player in blood sugar regulation. It cannot work to detoxify chemicals or even hormones if it is busy working on blood sugar. Take a look at the cleaning products you use. Are they “clean”? Do you use air fresheners? Hair care products and make up are full of chemicals too. It only takes about 22 second for chemicals on your skin to be absorbed in to your blood stream. All of those things need to be detoxified by your liver. 

Brain fog can be a sign that you are not getting enough nutrients and oxygen to your brain. One way to increase blood flow to the brain is to get some exercise.  You don’t have to go crazy with exercise here. Don’t start running or anything like that. Go for a walk. Regularly. Go for a bike ride. Hang out in nature. Just get moving. It may seem like the last thing you want to do but you will feel so good. Walking is healing for your adrenal glands too. You will find you start to feel better all around if you get out and move. 

Getting good sleep is super important to brain fog. If you’re not sleeping good or for at least seven to eight hours a night then you may experience regular brain fog. What can you do to help yourself sleep better?  You can make sure you are digesting your food, especially your protein. You also may not be eating enough. You will wake up if your body is in need of glucose for energy. Your melatonin production can be delayed if you expose yourself to the blue lights in computers, cell phones and televisions at night. Getting blue blocking glasses like these help if you are not willing to step away from electronics when it gets dark outside. 

Share this post with anyone you know that is suffering from brain fog or contact me today for help finding what your body needs to find balance. 

In health, 

Stephanie