Overcoming Isolation In Chronic Fatigue Syndrome (ME/CFS)

The role of connection, bonding and love is a key part of the human existence. Yet for those with ME & CFS (Myalgic Encephalomyelitis & Chronic Fatigue Syndrome) the symptoms they experience such as fatigue, post exertion malaise etc. makes it difficult to participate in social activities, maintain relationships and leads to feelings of isolation. When having a telephone call, getting ready for socialising etc. can drain their already depleted batteries so much, leaving them floored for days or weeks you can understand why social connections often drop by the wayside as people struggle with the basics of life.

Oxytocin is often referred to as the "love hormone" due to its role in promoting social bonding and positive emotions. It’s a hormone that has been shown to have several positive effects on physical and emotional well-being. The role it plays in recovery from ME/CFS is an important part of the jigsaw of recovery.

Here are a few ways that oxytocin may help with your ME/CFS recovery:

1. Reduces stress: Oxytocin has been shown to reduce stress levels and improve mood, which can be beneficial for individuals with ME/CFS who may be experiencing high levels of stress and anxiety.

2. Improves sleep: Oxytocin has been shown to improve sleep quality and reduce the time it takes to fall asleep, which can be especially helpful for individuals with ME/CFS who often experience sleep disturbances.

3. Supports immune function: Oxytocin has been shown to support immune function, which can be beneficial for individuals with ME/CFS who may have suppressed immune systems.

4. Increases social connection: Oxytocin has been shown to increase feelings of social connectedness and reduce feelings of loneliness and isolation, which can be particularly important for individuals with ME/CFS who may feel isolated due to their condition.

5. Anti-Inflammatory: Oxytocin is a powerful anti-inflammatory which is useful for the high levels of inflammation commonly found in those experiencing ME/CFS.  

So how do you create opportunities to boost your oxytocin when you’re still early in your recovery or in the throws of a ‘crash’. There’s a certain element of changing priorities involved, which from first hand experience can be very difficult if you’re struggling with enough energy to wash, dress, eat etc. Making joy a part of your everyday existence even when in a ‘crash’ or a ‘flare’ will really help bump up your levels of oxytocin and other neuroprotective hormones.

Connecting with others online through the many online communities and support groups for individuals with ME/CFS where you can connect with others who understand what you are going through. Try to find communities that focus on the positive. It’s very easy to come away from certain groups with ‘negative’ and ‘victim’ thoughts and these do nothing for our chances of recovery. I’m in the process of setting up a Facebook group with the aim of being a positive, supportive community where I can share my tips and advice from years of experience of specialising in CFS/ME as a Functional Medicine Nutritionist. Sign up to my newsletter to be one of the first to find out when it launches.

Look for low-impact activities that you can participate in, such as reading or listening to audible books, listening to music, or gardening. Pursuing a new hobby or interest can be a great way to connect with others who share similar interests and boost your mood. Depending on your energy levels and where you are in your recovery you could consider volunteering for a cause that you care about. Volunteering can provide a sense of purpose and allow you to connect with others who share similar values.

Make use of technology such as video calls to stay connected with friends and family, even if you are unable to leave your home. Let them know ahead of time you may cancel if your energy is low and allow yourself time to rest after the call. All of the unseen complexities of interacting with others can take it out of you. If you’ve ever experienced a ‘crash’ after your emotions got heightened after a negative experience with a family member or friend you’ll know what I’m talking about.

If you want to diy your feelings of connectedness there are ways you can hack your own oxytocin levels. If you have a pet you can give yourself an oxytocin boost from fussing and looking into their eyes. Even telling your dog you love them boosts their oxytocin levels, so there’s a double win! I’m sure you’ve already had many people telling you to meditate but did you know that studies have found doing a loving kindness (metta) meditation boosts our oxytocin and feelings of love and connectedness.

With all of these ideas it is important to find a balance between staying connected and conserving energy. Finding what works best for you and making adjustments as needed can help you avoid feelings of isolation and improve your overall well-being. Consider seeking professional help if you are struggling with feelings of isolation. As a Functional Medicine Nutritionist I provide support, guidance and coaching for all areas of your recovery including how to rebuild your social life and hobbies. Book a complimentary 30 min ME/CFS Transformation Strategy Call to take the first step to getting your life back.

Are You Addicted To Stimulants?

If the thought of giving up coffee, sugar or alcohol makes you panic, then the chances are you are currently addicted to stimulants. Before I tell you why we shouldn’t consume these products, I’d like to deal with the question of why we do consume them in the first place.

There’s no one who doesn’t know that products like these, consumed in excess, can severely harm our bodies. Yet, we still find them hard to resist. The desire to eat stimulant food is a simple human weakness that has existed for ages: humans (and many animals) have always indulged in foods that give a sort of emotional high (release of dopamine). In clinical terms, this means rapid a heartbeat, a little sweating, dilation or constriction of the pupils of the eye, a warm flush on the face, and a sense of greater sensitivity, concentration and perception.

Most of us are fond of at least one product that has the effect of a stimulant and that eventually becomes an addiction. These products include exercise or energy drinks (they come in cans and look like cola), fizzy aerated drinks, tobacco, strong coffee, strong tea, sugar and alcohol. These products contain caffeine, nicotine or sugar and all keep your blood sugar out of balance by giving you artificial boosts, closely followed by an energy slump. Triggering the brain’s pleasure and reward centres – areas in the emotional centres of the brain responsible for the release of the “feel good” neurotransmitter called dopamine.

These sensations of ‘high’ die down within a few hours, and we are left feeling listless and low. This leads to a craving for that food again, to experience the high one more time. And there we are going round and round in a vicious circle. Those cravings and satiating them is what keeps you addicted.

Your body has to work hard to deal with these elements, which it treats as toxins that need to be eliminated, if we are to detox effectively. When we are faced with the 500+ manmade chemicals already found in the human body in this toxin filled modern world we can start to understand why cutting down or cutting out stimulants can give your detox pathways a break and a real chance to work on everything else that’s being thrown at it.

Caffeine

Caffeine is dehydrating and will not help the detox process. It’s also addictive - watch out for withdrawal symptoms! A cup of coffee contains an average of 100mg of caffeine, which is deemed enough for an addictive dose.

Even more chemicals are used in the manufacturing of decaffeinated coffee and it contains 2 other stimulants (theophylline and theobromine). It’s better, but it’s not perfect. Try to go for coffee that’s decaffeinated using the swiss cold water method to avoid those chemicals. Caffeine makes you more stressed and tired as well as causing inflammation in the body and disrupting normal sleep patterns. For improved energy, mental clarity and improved mood:

AVOID: coffee, tea, colas, energy drinks and alcohol.

CHOOSE: Herb and fruit teas, Rooibos tea, water.

Alcohol

The more alcohol you drink, the more antioxidants you need. It is very acidic and toxic (hence the hangover), causes premature ageing, osteoporosis, irritate the intestinal lining, causing ‘leaky gut’ and food intolerances, cause insomnia, inflammation, weaken the immune system and can lead on to other disease states such as cancer (affects intestinal bacteria and has been shown to increase the risk of some cancers), liver disease, pneumonia as well as many other health issues. It also dehydrates and depletes B vitamins, magnesium, zinc and vitamin C which among other things affects the ability of the liver to detoxify.

Sugar

It’s hardly a newsflash that we eat too much sugar. The white stuff is ubiquitous. It goes without saying that you’ll find it in sweets, cakes and cookies. However, you’ll also find it creeping into practically every type of processed foods (which is why you don’t realise you’re eating so much) – even some of the least likely. Whoever heard of sugar as an added ingredient to flavoured crisps?

Sugar is connected to many chronic health issues e.g. type 2 diabetes, obesity, Alzheimer’s, heart disease, cancer to name a few. Sugar causes fatigue as the initial energy peak from the excess sugar in the blood stream quickly turns into an energy slump as all the sugar is packed away into the cells. This will lead to cravings for more sugar as your body tries to get itself out of the slump.

Excess glucose is initially stored in the liver and if you have a high sugar diet over time this can put a lot of pressure on the liver and cause non-alcoholic fatty liver disease. All of this will of course impact the liver’s ability to carry out its’ other important job of detoxing all the nasties that get thrown at it.

But cutting it out (or even cutting down) can feel hard – especially if you have spent years using sugary treats to give you enough energy to get through the day or as a reward for something you achieved.

I see huge improvements in my clients’ health when they cut out or even cut down on these stimulants and work on lowering their toxic load, such as:

• Get their energy back so they can accomplish so much more, whether that’s at work, with the kids or whatever.

• Lose that bloated feeling because they have better digestion – no more looking six months pregnant!

• Rev up their metabolism so they can ditch the extra pounds that have crept on over the last few years.

• Have clearer, more radiant skin – even without a trip to the beauty salon.

• Sleep more soundly so that they can wake up full of energy instead of dragging themselves out of bed.

• Say goodbye to hot flushes and/or intense PMS symptoms, which in turn creates much more peace at home.

• And so much more.

If you want further coaching and guidance on cutting out stimulants and increasing your energy levels join us on the Detox For Energy 14 day online program which starts 6th February.

Adaptogens

Let’s face it, you could do with a little extra sleep, more energy and a buffer against the stress that life throws at you. Good news, there is a group of plants that can help with exactly this and much more. Adaptogens have been gained in popularity in recent years and for good reason. As the name suggests, they can help you to ‘adapt’ and thrive despite life’s inevitable ups and downs. Your busy modern lives demand a lot from you physically, mentally and emotionally and adaptogens can help to ease the burden and combat the side effects of stress.

What are Adaptogens?

‘Adaptogens’ is the name for certain herbs and medicinal mushrooms which possess unique properties that help combat the effects of stress. When you face stressors such as a busy workday, a hectic schedule or even intense physical exercise, they can be used to help the body recover and become more resilient.

Adaptogens have been prized in traditional medicinal practices such as Chinese Medicine and Ayurveda for many years for their calming and restorative effects as well as much more wide-ranging benefits from boosting mental clarity to improving sleep.

Some examples of adaptogens include ashwagandha, ginseng, maca, rhodiola, tulsi and turmeric as well as medicinal mushrooms such as reishi and chaga.

How do Adaptogens work?

Adaptogens have a broad, non-specific effect and work on multiple body systems at once. They can bring the body back into harmony by working to raise what is low and reduce what is high. In technical terms they help to control the release of stress hormones from the adrenal glands which is important in times of acute and chronic stress. They also work to nourish the body’s immune system to offer support during times of stress and infection. Although adaptogens are potent medicinal agents, they are non-toxic and thought to be safe for long term use.

Each adaptogen has its own unique set of properties and benefits, which meane you can choose what’s best for your current needs by working with a trained healthcare practitioner such as a Nutritionist or Herbalist.

What can Adaptogens help with?

Adaptogens are great all-rounders because they work both for prevention and protection of the side effects of stress on the body. Although adaptogens are renowned for their ability to combat the effects of stress, they have many other researched applications including:

Reducing tiredness & fatigue

Supporting hormonal balance

Increasing mental and physical stamina

Supporting immune function

Stabilising mood

Reducing anxiety and depression

Supporting quality sleep

Reducing levels of inflammation

As a source of antioxidants

Regulating blood sugar levels

Improving concentration

Enhancing mental performance

Who are Adaptogens suitable for?

Adaptogens can be a great addition to your routine, especially if you’re looking for more support with a busy and stressful lifestyle. Tell-tale signs that you could benefit from adding an adaptogen into your routine might include insomnia, irritability, brain fog, anxiety and fatigue.

Adaptogens are thought to be safe to use for most people, but always check with a healthcare provider before taking any new supplements.

*IMPORTANT NOTE Adaptogens can interact with certain medications so check with your healthcare provider before using them.

How can I take Adaptogens?

Adaptogens comes in many forms including:

Tinctures

Capsules

In drinks such as teas, mushrooms coffees and latte mixes

The dose you need to take depends on several factors including which adaptogen you are taking and which purpose you are using it for. As a general guideline you can refer to the directions on the package of the product and speak to your Functional Medicine Nutritionist.

Examples of Adaptogens

Adaptogens can either be used individually or prepared in synergistic blends. The research on specific adaptogens is an emerging field, but their benefits have a long history of use in ancient medicines. They have such a broad, non-specific effect that some actions may sound contradictory, for example ‘boosting energy and calming’, but this is part of the way they work. They can work on several bodily systems at a time addressing any imbalances.

Here are some examples of individual adaptogens, their uses and benefits as well as ideas on how to add them to your day.

Ashwagandha (Withania Somnifera)

Ashwagandha is a great overall adaptogen for stress, anxiety, burnout and fatigue. It was traditionally used in Indian Ayurvedic medicine as a tonic to aid overall wellbeing. It is particularly good for reducing fatigue, balancing cortisol, rebuilding strength and encouraging a more restful sleep. It works by strengthening thenervous system which boosts resilience against stress and nourishing the endocrine system, ensuring that metabolism, hormones and sleep stay in balance.

Benefits include improving resistance towards stress, reducing the stress hormone cortisol, decreasing anxiety, reducing high blood sugar and high cholesterol, relieving insomnia, supporting thyroid health, enhancing immune health, reducing inflammation, and boosting mental performance and memory.

How to take it: ashwagandha comes as a powder which can be added to food and drink or it can be taken in capsule form or as a tincture. Look for a full spectrum extract like KSM-66.

Dosage: the dose you take depends on many factors, but it is recommended to take 200-500mg a day for general support. Take for at least three months to see a difference.

*NOTE ashwagandha is part of the nightshade family and therefore may not be suitable for those with sensitivity to this family of plants

Maca (Lepidium meyenii)

Maca is a traditional Peruvian food rich in vitamins and important minerals like iron and zinc. It’s also used medicinally for energy levels, stamina, hormonal balance and libido.

Benefits include hormone balancing, improving energy levels, improving physical stamina, increasing libido, improving fertility, easing menopausal symptoms, enhancing mood, and improving memory and concentration.

How to take: maca is best consumed in the gelatinized form which is when the starch has been broken so the nutrients and benefits are able to be digested and utilised. It comes as a powder which can be added to food and drink or it can be taken in capsule form.

Dosage: follow your practitioner’s recommendations and consult the package, but it’s generally considered safe to dose up to 3g a day.

Reishi (Ganoderma Lucidum)

Reishi is a type of medicinal mushroom with a history of traditional use in Asia. It’s rich in several health-giving compounds and boasts a range of benefits. It’s most renowned for its immune and sleep supporting properties.

Benefits include supporting immune health, improving sleep latency and duration, balancing blood sugar, anti-ageing, anti-inflammatory, protecting brain health, and supporting cardiovascular health.

How to take: reishi can be taken as a powder, in a capsule, as a tincture or in a coffee mix.

Dosage: this varies greatly depending on which form you are taking the supplement in. Follow the guidelines on the bottle.

Rhodiola (Rhodiola rosea)

Rhodiola is a herb also known as Arctic Root that has been traditionally used in Russia and Northern Europe for anxiety and low energy.

Benefits include reducing anxiety, increasing energy, improving endurance and stamina, protecting brain health, enhancing mental acuity, and improving symptoms of depression.

How to take: Rhodiola comes in powder or capsule form.

Dosage: 400-600mg per day or as directed by your practitioner.

Tulsi (Ocinum Sanctum)

Tulsi, also known as Holy Basil, is a herb native to Asia with history of use for disease prevention, and resilience against stress and easing anxiety.

Benefit include coping with stress, easing anxiety, improving mood, reducing blood sugar levels, normalising blood pressure and cholesterol, and as a potent antioxidant protecting cells from damage

How to take: As a tincture, tea or in capsules.

Dosage: follow directions on the supplement packaging and from your practitioner, anywhere from 300mg-1g a day can be used depending on needs. Tea can be used 2-3 times a day.

Brands to look for:

·      Pukka

·      Wild Nutrition

·      Viridian

·      Terranova

·      Wunder Workshop

·      Fushi Wellbeing

·      Hifas Da Terra

Ready to reap the benefits of adding Adaptogens? There’s a lot to take into consideration when choosing which adaptogen is right for you. It’s best to seek guidance from a trained practitioner to choose the best ones for your needs so that you can get the most benefits. You can book a complimentary 30 min Health and Energy Transformation Planning Call with me to find out how we can work together.