Menopause Matters Forum
Menopause Discussion => Alternative Therapies => Topic started by: BlueButterfly on January 16, 2019, 12:56:04 PM
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Just wanted to start this so we can share what is helping those of us trying to tackle adrenal issues on top of the hormone issues, just a dedicated place to share it.
I'm still trying to figure it all out but diet is a HUGE thing for me. Over-doing it with the sweets over the holidays set my body back a bit. I've noticed more adrenaline surges and digestive issues again. My mood, while still better, has more anxiety popping up. My sleep is as bad as ever! So back to eating boring food ;)
I know there are some of you WAY more knowledgeable than I am so please share your tips, articles, books, etc...anything that's helped you.
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Hi BB, I only seem to get adrenaline surges just before a hot flush,not sure what that means exactly 😳 I also got tested recently for food allergies and it's crazy what food can do to you,I've a wheat allergy and an intolerance of nuts,so I've avoided those foods for the past few days and I can honestly say I feel better within myself.
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Following you here!
One thing I read that could help is 5htp and Taurine. I tried both. 5hrt seemed to help with sleep at first but then started to experience side effects and actually feeling depressed and sleepy during the day even more than before, so stopped.
Taurine though might be helping more. I was feeling much better but then ran out so didn't take it for about a month. I've just started again and had two slightly better night. Nothing to scream victory over but Taurine only seem to have overall benefits anyway.
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Our GP treated my son with a one off steroid drug. It is supposed to kick start the adrenal glands to normal production. He had to take the tablets at the surgery as they are a strong medication and there can be reactions.
It was successful for a while but he relapsed. GP said a second treatment not safe so went back to diet and lifestyle changes. So far good. Still sees the doc every couple of months but is much better.
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I've never been tested for food allergies but I know cutting out gluten makes me feel better. Eating it doesn't make me feel bad like it used to but overall I do feel better without it...not enough that it is keeping me away from eating it though. ;)
I think I will look into taurine...
I know I really enjoy salt right now and I need to drink so much more water than I used to but I feel so much better when I drink enough. My blood pressure bounces all over the place...never very high, just elevated but can definitely drop quite low.
I'm struggling with the waking up at 2-3am. Anyone with tips of sleeping through that time? Worst part is that it fully wakes me up and I can't sleep for a few hours.
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Hello
I've dealt with insomnia for 7 years, after developing PTSD in 2007.
I listen to a 'guided meditation sleep' on YouTube whenever I wake up in the middle of the night now. I like Jason Stephenson and Michael Sealy.
If I'm with my fiancé, I'll just listen to it with my headphones so I don't wake him up.
I only slept 4 hours a night for 7 years (sometimes down to 3 or 2 hours). It was pretty much totally better before this menopause **** started. Insomnia back with a vengeance now, but the guided meditations totally help me get back to sleep.
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This whole thing about "adrenal fatigue" is a bit strange anyway. It was a term dreamt up in US I think where the health-care system is so different and there are so many practiotioners offering their services and countless remedies and supplements that people are persuaded that they need. Fortunately this does not happen so much here. The idea that an organ is "fatigued" is not biologically sound I would say! I mean do we talk about thyroid fatigue for those with a less than optimal functioning thyroid? I'm not sure whether there is a spectrum of function for the adrenal gland similar to the thyroid - apart from the extremes which are recognised diseases ( like Cushing's and Addison's) - I don't know enough about it. As with everything though - a focus on a good diet and healthy lifestyle (exercise, body weight, sleep, reduce stress) and aiming for no deficiencies in vitamins and minerals mainly through diet - should be a priority for women approaching menopause and for the rest of life - rather than a buying and taking a whole load of supplements and remedies that are on the market....one or two selected ones if necessary perhaps but diet (and food preparation) is the key to everything I would say!
Sounds like you know already what is good for your body BlueButterfly! Excess sugar and carbs affect the whole of the body's balance and blood sugar regulation has an enormous impact on how we feel. A healthy diet doesn't have to be boring but curbing the sugar (and alcohol) intake is right up there for helping the body function optimally!
My tip is - I don't deny myself the yummy goody treats but limit them to tiny pieces eg a small square of dark choc or two, or a small choccy biscuit now and again if I craveit. Also not to keep them in the house (tricky if you have young children though!) - as too much of a temptation - I was just the same over Christmas - couldn't stop myself!!!
Taking plenty of physical exercise throughout the day (if you can) may help you with sleep, and the obvious ones like reducing caffeine...
Hurdity x
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Hurdity,
I actually asked my Dr about the adrenal fatigue thing. His thoughts were that the medical community doesn't know everything and it's still learning. It might turn out to be something recognized one day. I like him. I was never fobbed off as just being anxious while telling how I feel and the dozens of visits. He always took me seriously and recognized that something was going on, even if the blood tests for everything wasn't showing it.
Our thyroid can be in "Normal range" but still not functioning optimally. We can have symptoms and need treatment for thyroid issues while "normal". More and more that's being recognized. I know there are some adrenal problems that are medically recognize but these are very extreme. Our bodies don't just get there overnight either. I think there might be "optimal" function with them as well and we start to show signs that it's time to do something before we reach the extremes of medically recognized adrenal problems.
I know it's an interesting theory so that's why I wanted to bring the discussion to the alternative section, since I know that's the only place it is recognized right now.
I don't deny the treats either. It's just...not right...but yes, I'm not good with the temptation either. If it's there, I will eat. ;D
Focus,
thank you. I need the reminder to use my guided meditation. I've used it to fall asleep initially but not after waking in the middle of the night. I wish I could do it without the earphones tho. Hubby doesn't sleep well with noise and I used to fall asleep to music. I need something for my mind to focus on so it doesn't run circles all night. Sometimes I want to be mean and just say "too bad, get used to it" but I don't. I sometimes wonder about separate rooms to sleep.
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My doctors surgery definitely recognises and treats it.
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Shadyglade,
Have you gotten any diet/nutrition tips from your doctors regarding adrenal fatigue? I know you mentioned your son does deal with it and using diet and lifestyle changes. I'm just curious what a doctor that actually recognizes it as a problem would recommend. I've considered going to an alternative doctor here but I just don't have the funds. :( So I just read everything I can on it and do my best.
Really the reason I wanted to start this...it seems there are quite a few of us that might be dealing with this and there is so much information to take in out there, it can be hard to keep it all straight.
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Shadyglade,
Have you gotten any diet/nutrition tips from your doctors regarding adrenal fatigue? I know you mentioned your son does deal with it and using diet and lifestyle changes. I'm just curious what a doctor that actually recognizes it as a problem would recommend. I've considered going to an alternative doctor here but I just don't have the funds. :( So I just read everything I can on it and do my best.
Really the reason I wanted to start this...it seems there are quite a few of us that might be dealing with this and there is so much information to take in out there, it can be hard to keep it all straight.
Hi BB,
From what I can remember the basic advice is. No alcohol, caffeine or sugar. Plenty of fruit and veg. Exercise but only gently until you feel better. So walking, swimming etc but no high impact or weights.
I will ask him later to see if there is anything else.
PS. He did a test at the surgery, to see what his cortisol levels were. Has your GP done this?
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That was a really interesting read, thank you.
it's funny, what they list as side effects from the progesterone were things I had BEFORE starting the progesterone (but I also know that estrogen can cause similar things as well).
Seems the biggest take away is the excess/high progesterone issues. And yes, I think that's a mess. Probably best to KNOW or have a pretty good idea that you are lacking in progesterone before trying it as well. Something that is good for me to be aware of...being on progesterone cream at the moment. I do not expect to use it for years and years...but definitely something my body needs right now. I also use a very low dose...at most 20mg. More than that my body doesn't like it. I also apply on the places they mentioned...the lower abdomen and such...which works really well for me. After losing all that weight, I don't have near as much fat as I used to. Much more weight loss and I'll be looking a bit too skinny again! (normal for me back in the day).
I'm really glad to have been trying to fix adrenal issues before starting the progesterone cream. The timing was probably quite wonderful. Still working on it and I'm hoping that I can eventually not use the progesterone cream or any other form of hormones and still feel okay. I know this will take a lot of lifestyle and diet changes and TIME. Right now I'm grateful for the progesterone cream because it is keeping me sane. The endometriosis and reversal of some growths is enough to tell me that I need the progesterone at this point in my life. It's the most wonderful thing in the world to not be curled up on the couch during ovulation (couple days before, couple days after-almost a whole week!) with intense pain that hurt worse from the simple vibrations of my feet hitting the ground while walking. We aren't talking ovary pain...full on lower abdomen, everywhere cramping and digestive issues (imagine like your worst constipation pain but not constipated, multiply it and realize that even prescription pain meds barely touched it)....then eventually a couple days of a break only to be followed by the cramps/pain/bleeding and clots of my horrific periods. Feel like I have a life back that I never got to experience without the pill.
I think it's definitely how it said....it needs to be used conservatively and I think only while trying to fix any other issues going on so it's more temporary.
Some good info to keep in mind while I continue to figure out my body.
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Shadyglade,
Have you gotten any diet/nutrition tips from your doctors regarding adrenal fatigue? I know you mentioned your son does deal with it and using diet and lifestyle changes. I'm just curious what a doctor that actually recognizes it as a problem would recommend. I've considered going to an alternative doctor here but I just don't have the funds. :( So I just read everything I can on it and do my best.
Really the reason I wanted to start this...it seems there are quite a few of us that might be dealing with this and there is so much information to take in out there, it can be hard to keep it all straight.
Hi BB,
From what I can remember the basic advice is. No alcohol, caffeine or sugar. Plenty of fruit and veg. Exercise but only gently until you feel better. So walking, swimming etc but no high impact or weights.
I will ask him later to see if there is anything else.
PS. He did a test at the surgery, to see what his cortisol levels were. Has your GP done this?
I actually have had some tests....everything was fine. It was a 24 hour total cortisol test. I'm not sure how well that gives the best overall picture. It did show my body was in the 'normal' range though for how much I should be producing over a 24 hour period. The doctor who tested, while wonderful, is not very knowledgeable in this area and did what he could but thought it might be good to seek someone out who understands adrenal fatigue more...which, unfortunately here, is just naturopathic doctors and functional medicine....things I just can't afford right now. I figure since most is diet/lifestyle changes that aren't TOO extreme or anything, it wouldn't really hurt to give it a shot.
I find, for me, the problem follows the hard-to-get-up, afternoon crash, wide awake at night and middle of the night waking pattern. My body is struggling to follow a normal wake/sleep pattern. Blood sugar balance is getting much better and I am responding to stress so much better than I used to! Doesn't feel like my body is going to lose it when stress happens...even minor stress. I'm finding I want to exercise more....I am more active and it doesn't crash me for days anymore. Took a couple steps back because of the bad diet over the holidays but it was a minor fall back compared to how far I've come.
As a random question....anyone notice anything with body temperature? I used to ALWAYS have a slightly elevated temperature...I get a warm face constantly (warmed flushed face)...but I've noticed as I've been feeling better that I am COLD. My normal body temperature has gone down most days.
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I definitely don't sweat... actually I've noticed I sweat much less than I used to years ago. But I get the warm, flushed face quite frequently these days, even when I'm freezing. ???
So no weights Shady?
I was going to start some light weight lifting. Feel like I lost a lot of muscle in my rapid weight loss too and notice it most in my back/shoulders/core. Need to do something to help with the back issues.
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My son said the advice also included good sleep habits and to avoid stress. I know both of these are not always easy but basically you need to be gentle with yourself.
He also said the doctor felt the glands under his jaw bone, which were enlarged. The test he had was a saliva test.
Might be better to swim than do weights.
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I have read the saliva test is the way to go with it...especially the 24 hour one that takes it a few times throughout the day to not only show the level but the trend it follows.
Yes, gentle. Easier said than done some days. ::)
I'm going to try the guided meditation when I wake in the nights, hopefully it doesn't happen often but that's got to be better than being away from 2 am forward.
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I've read that Adrenal fatigue is highly disputed by experts. Personally, I font care what it is called, what I know is that something in my body has changed about 2 years ago that makes me feel physically hyper even when I feel perfectly calm.
I'm an example oh good practice :). I don't drink any alcohol and never have. I don't smoke, I've stopped all caffeine, no fizzy drinks. I eat healthily, am 8 1/2 stones. I take a walk every day even when it's freezing outside. I also run, cycle and swim. My life has never been so stressless.
And yet I buzz all the time and my sleep is atrocious. I would love to know why!
I have to say that I've downloaded the app Calm and find it wonderful. I've done the sleep meditation and have fallen in a very pleasant sleep each night since... but it hadn't stopped the waking up early. 3am today and however much I tried to apply the same techniques of meditation, my body refused to relax and I remain wide awake.
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Had terrible sleep last night. If you can call any of it really sleep. It was a very long night. I probably should have known. I was feeling off for sure.
How you guys described it....feeling calm but the body anything but relaxed. It's the perfect description that there is. I need to do something. I've tried ashwagandha before but it didn't agree with me at all. It could have been because I was already having digestive issues..I'm really not sure. I just got feeling so absolutely sick shortly after taking it. Felt like I was jumping back and forth between fevers and chills, nauseous..just an overall feeling of being unwell. So I have worries of trying it again.
I have chamomile tea and lavender I should try again before bed. It has helped in the past.
I see today not going well. I have started to notice that on days when I am so tired/sleep deprived, that I have more adrenaline surges....heart pounding, flushes...etc. Unfortunately, I am terrible at taking naps as well.
I am going to have to be better at getting regular gentle exercise and sticking to an evening routine so I can hopefully get my sleep in order. Diet and stress relief alone is not going to be enough if I keep having these sleep issues.
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It's reassuring to read others experiencing the same symptoms. There is so much to read about the impact of hot flushes, low sex drive, anxiety but so little about high cortisol and the attached symptoms, tinnitus, pins and needles, diziness, and that ever racing brain.
I've had a fitbit for almost 2 years and my deep sleep is appauling. That's why I still wake up feeling totally jetlagged even when sleeping 8 hours.
Thank you for the herbal suggestion Birdy. Every treatment I've tried so far have made it worse!
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Butterfly, I totally relate to what you write. Like you, the more sleep deprived I am, the worse the symptoms, its a nightmarish vicious circle.
Like you, I'm totally unable to nap even if I had no sleep at all the night before. Its no new though, I was never one to nap before the menopause and I've always been quite a hyper person. I'm guessing the spike in oestrogen has just made it worse.
My evening routine helps to get me relaxed enough to fall asleep, but the hyperness rises in the night and there is then nothing I seem to be able to do to relax. The first hour waking up is the worse for me.
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Holy Basil, liquorice root, ashwagandha, no sugar, nomstimulants, low carb, early nights, lots of magnesium, b vitamins and valerian at night.
yes I need to get back on this...especially the no sugar, stimulants and low carb. :sigh: I also need to go back to gluten free or very little gluten...I'm having digestion issues start to come back and heaviness in my stomach. So hard to give up the pasta and breads.... :'(
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Thanks Birdy. I've ordered the ashwagandha and will give this a go. I've also significantly reduced my sugar intake, I say reduce because being conscious of it, I'm incredulous at the amount of sugar in just about everything, even instant vegetable soup!
This is all starting to make sense and I think I'm starting to put 2 and 2 together, ie. Why I always feel my absolute worse first thing in the morning. It seems that the higher the oestrogen levels, the worse I feel hence hrt not working for me, nor other menopausal supplements.
I'm doing everything else, good quality magnesium and b vita, no caffeine nor alcohol, meditation, but these efforts, only seem to help a tiny bit, certsinly not manage the overall issue so that every day life still feels an ongoing battle.
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Something else I wanted to mention. I've read a link between high level of cortisol and corticosteroid use.
I have been using Beconase nasal spray for about 5 years now for severe dustmite allergies. It's been a god send as before had a blocked nose all the time. I'd read that it was safe for long use as not crossing the blood barrier. I'm now reading that it can have long term effects. I now ou need it about once a week, but I expect the levels are there and this might indeed contribute to the High cortisol.
It has been such a saviour, the prospect of stopping it feels be with dread :(
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yes I need to get back on this...especially the no sugar, stimulants and low carb. :sigh: I also need to go back to gluten free or very little gluten...I'm having digestion issues start to come back and heaviness in my stomach. So hard to give up the pasta and breads.... :'(
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Hi BB I find the gluten free pasta ok,I've ALWAYS stayed away from normal pasta because of the bloated feeling it left me with,so this week I tentatively tried the wheat free and with the sauce I made poured over it,it was nice and no sore tummy after yay 😊
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Yes, I haven't been too disappointed with the gluten free pasta...well, depends. Some are just okay. I'm a texture person and dealing with the different texture is harder than the different taste.
I have found some gluten free bread that's not too bad. Just need to get used to it. And I actually really like the cauliflower pizza crusts. It was better than the gluten free stuff.
I also did better on the lactose free milk.
The challenge- it really does cost so much more to eat like this. But I really do feel better.
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Oh I saw the cauliflower base pizza today & didn't take it as it didn't sound too nice,maybe give it a go though.Have you tried the Genius brand? I absolutely love their pitta bread much MUCH nicer than normal pitta but yes,it costs a fortune,I'm sure it shouldn't but yet again,companies cashing in on folks misery ☹️
My daughter has that texture issue,since she was small,you don't hear of it much,i'll have to tell her she's not alone 😊
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I really was quite surprised that I enjoyed the cauliflower crusts. But yes, I recommend.
Yes you can let your daughter know she's not alone! ;D It really is odd with textures. I actually really like the flavor that mushrooms add to dishes but I cannot eat the mushrooms! They are fine in the dish, just not my mouth. Same with clams, shrimp...crab and most fish. It's very much a texture issue. I've started not liking the texture in hamburgers now as well...that one is newer. It's not the beef, just the form it is in.
My goal is to one day try to make gluten free homemade egg noodles. I enjoy making them every now and then. If that works, that would be great!
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Can't believe it BB she's the same with mushrooms 😄 she makes lots of soup but then blitz's it to within an inch of its soup life.
I'd love to make pasta,not sure if I have the patience,I'm away to try and make wf doughnuts and bread though
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I just had the mushrooms over to hubby...he loves them but can't understand how I like the flavor but can't actually eat them! ;D My children haven't seemed to have the texture issues..at least, not that I have noticed.
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Hi BlueButterfly. I have just read your post with interest as I can really related to many of the symptoms you describe, it had me for the last 2 years/Peri Meno down to a tee; feeling hot but no sweats/flushes, face goes red easily (esp after any alcohol), veins big in hands, feeling wide awake late at night, waking every 2-3 hours but being exhausted at 2-3pm. Tingling in feet. I feel mentally better when my body is colder. I too feel much better if I eat healthily; no gluten (bread/pastry/pizza very bad), no alcohol at all as only one glass can give me a bad nights sleep, I only have one cup of tea in the morning then switch to green, have just started Camomile for post 4pm times and feel much calmer for it. I also try and have dinner late as eating late (after 6pm) can mean I am not as rested by 11:00pm. I have had many basic blood tests over the years so blood sugar/iron/minerals etc seem OK. I do take BP tabs for high blood pressure. Wish I knew what was at play here; gut slow down/gut bacteria/endocrine system. Good to know if seems to be an age related thing.
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Absolutely. There is evidence that poor gut microbes have a role to play in depression and weight gain. We ignore them at our peril.
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Since my anxiety was terrible at Christmas I have porridge almost every day for breakfast which I can almost feel doing my mood/stomach good vs toast/croissants etc. Ditto green/chamomile tea vs caffeinated. (Caffeine stay in your blood for 6-10 hours ; longer than alcohol).
Chocolate seems to hype up my system too nowadays.
People I know with diabetes are told to eat porridge now as a beneficial food stuff. Maybe we are the first generation of guinea pigs who have had processed foods/wine/treats etc for most of our adult lives. All those additives talking their toll!
Trouble is I do crave sweet treats when I feel a bit down...
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Yes I think all that processed food is causing more problems than we realize. I know they try to make it healthy but I do believe there is a reason we are seeing an increase in gut issues as well as anxiety/depression.
I still think that loaf of homemade bread is better than store bought, even if both are white flour.
Still trying to transition over to gluten free again. I know I need to, it's just so hard especially with the family thinking it's crazy to do so. Preparing different meals is a pain.
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Hi ladies
I've already posted a couple of times with my back story and some tips that have helped me so far (if you search my name I think you will find them if you are interested, both posts are v long sorry) and one of the other lovely ladies said all my symptoms were peri. I won't bore you with my details here.
I'm reassured again by your posts thank you. The heat but no flush, tinnitus!!!! and buzzy feet in particular I had no idea were 'change' related, I only suspected. It goes without saying that my doctors definitely didn't recognise any of my multitude of symptoms ;) and still won't concede that I'm peri. Thank god for Dr Newson!
I have no stress or anxiety just weird rushes, which of course are adrenal related. One of the other ladies had something similar and I had a bit of a theory (not sure about the accuracy of course) about it being our bodies desperately trying to get the oestrogen from the adrenalin glands and causing over stimulation.
I'm wondering if Hurdity may know if this is feasible?
Best wishes xx
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Symptoms really bad again :( the tinnitus is unbearable, pins and needles in hands and arms, and waking up feeling I ve spent the night in a washing machine. I feel like I'm buzzing all around and it's horrible. It is also very depressing as there are no obvious reasons for it. I have no stress at all, perfect sleeping routine, bath, reading then meditation. I could feel my legs being restless whilst doing it though. I feel asleep OK at 9am as I always do but then wake up like this at 6am, feeling like I had no sleep at all.
Worse is I've just started Ashwagandha and licorice roots! It really does feel like I'm being floded with Cortisol but I really don't know what else I can do except accept these really crap days and pray that it will get better soon.
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One question to the experts :) my symptoms actually seem to be worse with what I feel are oestrogen surges. I am judging these on vaginal secretions, the signs I remember from ttc! It doesn't seem to make sense though as I thought oestrogen was supposed to make you feel good, not terrible?
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Hi Birdy, yes have been taking it regularly for months, I use Floradix, just reading it's magnesium gluconate but also citrate, what are the differences? Just been informed by GP that I was low on vit d (not massively) , which came as a surprise as never been before (tested same time last year and was all fine) and I've ne er been more outdoors as I started walking outside everyday for at least 30 mns.
GP agreed to do cortisol blood test.
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One question to the experts :) my symptoms actually seem to be worse with what I feel are oestrogen surges. I am judging these on vaginal secretions, the signs I remember from ttc! It doesn't seem to make sense though as I thought oestrogen was supposed to make you feel good, not terrible?
Not an expert but the oestrogen surges is my problem as well.
Too much oestrogen can make you feel anxious so not shocking since during Peri oestrogen levels can surge very high at times.
Some magnesiums are easier on digestion and more easily absorbed.
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1/3rd body 40mms everyday? Surely that would mean the entire population of the UK would be deficient in that case? I can't say I expose that much every day but I do swim outside (heated pool of course) once a week in addition to walking on average 1h 1/2 a day so would have thought I was getting much more than the average.
Sparke, I've suspected b12 deficiency for a year as I've all the typical symptoms associated with it. I was tested and results were deemed normal however, I read that this test was not reliable if the issue was absorption. I ended up injecting myself following the nhs regime anf felt much better afterwards, but the symptoms come back and fatigue and poor sleep is still an issue.
I've now read that poor absorption of vit b12 and d can be a sign of celiac disease along with a number of the symptoms I suffer from (insomnia and hyper ess being one too) so am going to ask to be tested for that too.
I could be wrong but my gut feeling tells me that the way I feel is not just down to the menopause. The fact that being on hrt didn't help much at all is steering me in that direction but the menopause is such an obscur and individual phenomenon, who knows!
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I didn't use to be Vit D deficient even in winter but the last few years it has gotten worse. Maybe something with getting older? I don't know. Getting 1/3rd of my body in the sun though....not happening when it's below freezing and windy. I do wish I had that chance though as I find I do better with sunshine than with supplementing with vit D. I do take some supplements but it's just not the same for me. They help some though.
Yes I agree, I feel the same. Hormones are playing their part with how I feel but something else is definitely going on. I know changing my diet helps (cutting out gluten and sugar) but it is very hard to eat that way when the family doesn't. Trying to come up with strategies to deal with that. But I really do feel better when I cut those out, focus on rest/relaxing and really just try the adrenal fatigue approach. I'm not very active and I am working on that but very slowly. I hurt myself just walking...I believe it's alignment/back issues causing it so I need to some light weight lifting right now. When all this started and the anxiety kicked off, I lost so much weight and I know a lot of that was muscle so I believe I need to remedy that to fix some of my new aches and pains. It's a fun balancing act between everything these days.
Oh a plus, I had a much better sleep....got myself in bed before 10pm, did some guided meditation...was very relaxed and 80% asleep and hubby came in the room and snapped me out of it, not on purpose but even with headphones I was aware he came in and of course, him climbing into bed stirred me.... why I don't go to bed before the family. But luckily, I was so relaxed it didn't take much for me to fall into a decent sleep.
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Conolly shared an article about magnesium and vit D. Might be something to look into.
https://www.menopausematters.co.uk/forum/index.php/topic,42119.0.html
Years ago I remember having my B12 checked.. it was WAY over the range. I didn't feel great at the time but there were other issues. I was not supplementing. This last time I was right in the middle and taking a supplement. Not sure if I was able to get that any better yet. I probably need to be at the higher end to be optimal.
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I know that feeling...totally makes sense to me but getting it out in words... ::)
But I understand what you are saying as well.
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How much sunshine we need to get enough vitamin D depends on where we live and our skin colour. That's not right Birdy - having to expose yourself that much for that long! ;D (well it might be for certain skin colours in certain zones?). We have evolved to be able to get the right amount from sunlight if we stay in that area - but we have all moved about globally so this is not guaranteed. White north Europeans or whatever the term is living in N Europe, with fair skin should be able to get enough in the spring-autumn months if you spend some time outside without sunscreen. I had read that it was hands/forearms and face but not sure how long and obviously doesn't need to be every day as it is cumulative. The instructions seem to vary somewhat depending on where you read! The liver stores vitamin D so stores built up in the summer should last some (most?) of the winter but needs supplementing by diet especially at this time of year when stores will be running low. However vitamin D is so vital that anyone who does not get outside, and depending on your skin colour or if you cover up for cultural reasons - supplementing must be considered - these are NHS Guidelines. Those in high risk groups should supplement anyway - these are listed on NHS website.
Letmein, as you probably know the 'normal' range for B12 is huge so it may be that you need to be near the top to feel ok. I think absorption is key and also the body's ability to break down and utilise all the vitamins, etc that we take in. Sorry not very technical am I!! I'm on lansoprazole for reflux and that inhibits absorption which is why I take supplements but interestingly my mum and daughter were also found to be low in vitamin d so I do think there's more to it than just relying on being outside in the hope it maintains a good level. How would we know unless it's checked!
Sparkle if you have absorption problems doesn't this also mean you might have problems absorbing vitamin etc from supplements - and are you tested to check you are OK?
Hurdity x
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Haha really like this thread :)
I know exactly what you mean Sparkle. The test count the total level of b12 in the blood but if it is not sbsorbed properly, it is doing what it should. INteresting article on Magnesium. I've been taking it for many months now but haven't noticed much of an improvement. I ordered a home test for celiac disease that came in just one day and showed to be totally negative, which is good news but back to scare one. One day I'll look back and think 'gosh that menopause, it was a real pest, so glad it's all behind me and I can know really appreciate what living to the full really means'
Butterfly, glad you got a good night sleep, even with OH disturbing you. Sadly I have slowly made my way to the spare room. OH is not the most discreet person, and then there's the wiggling, figetting and snoring, I couldn't keep on hating him every morning!
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I'm none of the at risk groups for vit d deficiency, very light skin, not obese, spent many hours in the sun over the summer and even one full week in a very warm and sunny place in November, and out 1 hour every day through the winter so really don't know why I would have low vit d. Of all the things I've looked into, that's one I didn't feel I needed testing for!
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Letmein,
You could always be gluten intolerant...only way to tell is to stop eating it for awhile and see how you feel. I believe that's where I am getting or at. After talking with my mother and sister...they both seem to have issues eating it as well now. Not sure if it is aging, genetics, etc. No idea really.
And yes, on the sleep I have been considering moving to another room...same issues...his snoring, fidgeting, restless legs...whole body jerks in the night even that make me jump awake! Sometimes I get lucky and get sleep and can sleep through it. It's not often...and yes, it's hard not to feel so much anger towards him sometimes.
I am light skinned, love the sun, spend way too much time out in it during warmer months without sun screen...I may regret that one day.... ??? But it makes me happy being in the sun. These grey, cold winters really get to me. There's just no replacement for real sunshine for me.
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I thought it was only my OH who did these jerkimg movement at night! I can't fathom how he manages to jump so drastically and still sleep through it like a baby whilst I'm there next to him anticipating the next jerk!
Good point about giving gluten fee a go, nothing to lose doing so. Got my cortisol blood test this morning so only allowed water. Of course, I'm not feeling half as hyper this morning as I normally do! I'm starting to come to terms with accepting that somehow, it really is the menopause causing such neurological havoc in my life.
Don't you ever feel that it would be nice to be a bear, go to our cave and sleep it a LL off, waking up all refreshed after the menopause in the summer of course, ready to enjoy life to the full again!
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Thanks sparkle! Got to love GPs (I really do, feel more sorry for them and the massive workload they are left with trying to manage). Saw nurse who is fantastic and joked about me being back for more blood. Led to talking of latest results and I said gp had said I had low vit d and wanted to know the levels and also had forgotten to ask what my ferritin levels were. She looked and was confused as computer was saying that the FBC specimen had got lost. Turn out my gp had been looking and reading my results from my blood test 1 year ago! (except for the vit d which did come back).
Bless her, she said she would do them all again and added vit b12 test. If I hadn't ask about my results, I would have assumed they were all fine, strangely very similar to last year's :)
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I thought it was only my OH who did these jerkimg movement at night! I can't fathom how he manages to jump so drastically and still sleep through it like a baby whilst I'm there next to him anticipating the next jerk!
Yes!! Same...he sleeps so much better than I do! It's really just not quite fair for sure. We got a mattress that is better at not transferring motion...but it still isn't enough. Separate beds or rooms is needed some nights for sure. I'd probably sleep so much better.
Glad you are able to get the tests redone at least so you can get the right numbers now!
I need to be eating gluten free again but I'm really struggling to do it this time around. I can feel it with my digestion that I need to...not sure why the struggle this time.
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Is it because of the taste? Lack of choice? Needing to do more cooking?
Sleeping seperatly helps a lot. It's mainly about the anticipation of being woken up by him and therefore struggling to relax. I was worried he would take it badly as a rejection but he hasn't at all and loves to have the bed for himself! We are closer than we've been so no impa t on intimacy and affection.
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Is it because of the taste? Lack of choice? Needing to do more cooking?
Sleeping seperatly helps a lot. It's mainly about the anticipation of being woken up by him and therefore struggling to relax. I was worried he would take it badly as a rejection but he hasn't at all and loves to have the bed for himself! We are closer than we've been so no impa t on intimacy and affection.
I'm okay with taste, sometimes the textures are off so that's different and yes on the cooking because I can't convince the family to jump on board so. We tend to eat a lot of bread and pasta as well. Just a big adjustment and I think it is harder this time because I know it needs to be more than a temporary change.
Right now I think hubby would feel very rejected about sleeping in other rooms but we should probably talk about it...at least sometimes!
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I will have to get a bed set up in the spare room I think.
I'm going backwards some days it seems. My sleep has been awful and with that comes more palpitations/heart pounding. It's definitely when my body feels any kind of stress. This can be just from watching an intense (well, seriously quite mild these days) part in a movie or such. Takes my body so long to calm down from that. Finding myself on edge more, not handling life moments as well. Need to get myself calmed because we are trying to make some major life changes too (happy stress though but still stress) and I need to be ready for that.
I did go to bed earlier last night though! So proud of myself...in bed before 10 and before everyone else! It still took a bit to fall asleep but faster than other nights.
Sleep, meditation...and eating right. The last one is the challenge. Starting some light weights too. I have so much muscle loss from my weight loss and it was evident how bad after the first session. Definitely taking it easy but I think it will help with the many body aches I have.
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If we get any good spring days, my back door is in a sheltered spot and I can sit on the doorstep in my vest making vitamin D while I have a cuppa. If I am lucky, the blackbirds come and entertain me in their bath. Only a very few short weeks to go 8) :sunny: :sunny: :sunny: :sunny: :gym:
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How is everyone? After a massive low, I'm now on a huge high :) I am now left with no doubt that poor sleep quality is my problem and my poor sleep quality is caused by my general level of anxiety. I had a wake up moment last week when I woke up after one dreadful night again and I thought that's it. No more rushing to the doctor, worrying about worrying about 3 erything and my new motto is going to become 'I don't care'.
Well so far, it is doing wonders! I don't care if my boss isn't happy with my work (I'm sure he is but I spend all my time convinced he isn't and looking for signs of it to worry about it), that my OH is upset with me (he might be at times, ut I know he still loves me deeply), that my teenage son is not getting top grades (it's his life and he still has plet y of time to find the motivation to give his best) and that everything in life is frightening. As a matter of fact, I've even decided to do something for the first time in 30cyearsxthstconly last week was an sblolute no go. I've decided that it was time to stop letting it hold me bs k and after I do it a few times, I'll be fine with it.
Well amazingly, this week, I've slept better than I have done in over 2xueafs and yep, it's giving me an energy I forgot I'd ever had. So that's that! I can only hope that the mentality last but even if it doesn't, that's the pla e I'll have to find again because the sense of freedom from it all is amazing.
9ne thing I've heard said quite often by women who've got over the menopause is that: that they don't care what others think anymore and feel so much better afterwards, maybe I've just had a flash of what's to come ;D
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I have had a week of not caring. It is quite nice in places. Nothing has blown up. :)
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Still struggling with sleep and a good diet. I can feel the how both affect me. I miss being younger when I could eat what I wanted to.
I'm just feeling absolutely exhausted at the moment as I have been awful at sticking with a sleep routine for the last week or so. Working on getting back to that and eating right.
My anxiety is so much better now though. I worry about some things as they happen in the background but it does not stop me from doing things or seem to have the same affect on my moods. Do I dare say....I think there are actually times that I don't feel the anxiety or worry even. Shockingly right now, some things are going on that would usually leave me in tears curled up but I feel calm about it all. Maybe it just hasn't caught up with me? Or maybe I just don't care anymore? I really don't know...but I like that I don't feel broken/anxious/a total mess over it all.
Mood swings...well, that's another story. ;) I have been feeling so much better mentally I thought I would see how I did if I didn't use the progesterone cream after my last cycle.....bad idea! Mentally fine (no anxiety or panic)...physically so much pain came back around when I should ovulate (didn't this month -yes I can tell). Mood swings so much worse as well....guess I'm one of the odd ones that do well with some progesterone. This peri has really made my endometriosis so much more aggressive. Hoping I can get my diet better soon as I've read that helps some women with the endo as well.
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So need to get back on this. Hubby reminding me I felt better while eating better, etc after some symptoms started coming back has made me want to jump back to my original diet. We've been traveling more, eating awful and sleeping even less. I do wonder if that is bringing back some of the issues. So I'm working on gluten free again and cutting out dairy some (I really struggle with cheese but going lactose free last time was very helpful)
So today....back on my vitamin mix - magnesium, vit C, Vit D (thought since the sun was out more I could stop using it but I don't know), fish oil, B Complex (been months without!), garlic (keeps my chronic sinus infections away), hair, skin & nails formula and probiotic.
Diet - Cut out gluten as best as I can, cut out sugar, lactose-free dairy, more balance
Lifestyle- Get more sleep! Exercise more - must practice yoga daily. It helps my body aches so much. And get back to meditation.
Hoping this helps.
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I do think diet has a huge impact,if stray from my diet for too long my gut suffers.Wheat is a big problem for me,not allergic to gluten but I am to wheat,it is getting easier but boy do I miss bread,the wf stuff is so stodgy with no substance to it.Like the gastro specialist said to me,we are the only living thing that continues using milk after we're weaned,our bodies aren't constructed to take it but I can't give up cheese 🧀 already vegetarian so it's tough enough sometimes.
Good luck,hopefully you'll feel the benefits soon BB
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Hello ladies.
I know very little about adrenal fatigue but I have plenty of experience of the standard version lol!
I have often wondered how many of our meno problems would be eased by better quantity and indeed quality of sleep. Surely Mother Nature didn't intend to torture us with sleep deprivation so perhaps our modern lifestyle is the underlying cause of our difficulties. The only other times in my life when I've felt as I do now is when my children were very young and I was having sleepless nights. Infact my trusty meno book states that very tired people are often anxious and irritable so lack of good quality sleep may be more responsible than the meno.
I am also interested in the impact of diet and I now eat whole food, plant based. I'm doing this for the anti inflammatory benefits but I hope that it helps balance hormones as well. I may even try some early nights to see if that makes a difference!
Wishing you well ladies.
K.
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I have been looking at low carbing. I tried a couple of days. I have looked at the Harcombe diet which is proper food with avoiding mixing carbs and protein, and the Bullet Proof diet which is supposed to help with energy levels but includes things like Stevia which I am not keen on.
Both advocate low sugar. Both seemed like too much hard work :D
I am going to go back to low GI as I think that was good and easier to keep to, and plenty fish and good oil food and fewer crisps I originally looked at Diabetes UK and Arthritis UK websites for the oils, to help here.
I have not had much trouble with sleep since HRT, just the occasional night (I was pinging awake until the birds sang for several nights on the trot, or just failing to get to the final point of dropping off before that).
I do have a lot of trouble with tense muscles and adrenaline though. I am doing more walking and using everything I have ever learned about posture and relaxation over the years in dance/yoga/pilates classes. The vitD and magnesium/joint supplements may be helping here or it may be wishful thinking ::) I will keep taking the vit D over the summer, but a lower dose. One year I sat out every day from the beginning of April, then the weather turned dull and wet for ages and I started hurting again :(