Adrenal Fatigue

How are you feeling today?  Did you bounce of bed full of energy? Or did your alarm go off, did you hit snooze a million times, wish that it was Sunday, drag yourself out of bed and into the shower and then make your way to the kitchen for a coffee to get you through the morning. Then did you start to pick up around mid-morning and get some work done and then around 3pm did you start to crash again, start searching for an afternoon pick me up to get you through the rest of the day, feel ok until dinner time and then fall back into bed exhausted.

 Some of you may have found you got a second wind up around 10pm and stayed up late reading watching TV and playing on your phones only to wake up more often during the night and not fall into a deep relaxing sleep. Some may have jumped into bed at the earliest opportunity they could only to wake up around 4am and not be able to get back to sleep.

Then we just hit rinse and repeat onto the next day right!? Who can relate to this?

These types of patterns are signs that your body is out of balance and in need of some support. We live in a fast paced world with many different stressors coming at us multiple times a days, you might be a working parent that is rushing to drop the kids at school, sitting in traffic to get to our busy high pressure jobs, you might have recently lost a loved one, been through a relationship breakdown, have found out some bad news, work shift work, have financial stressors, have deep underlying emotional trauma, there are so many different issues that can impact our daily lives and cause us to feel stressed.

Our bodies are not designed to be constantly stressed, and when this is ongoing without a break we can find ourselves stuck in what is known as the “fight or flight” response.

 Our adrenal glands play a huge role in our stress response and when they become fatigued it is because they cannot keep up with the huge amount of daily stress many people experience. When our brain registers that there is a threat, this may be an emotional, mental or physical threat, the adrenals release cortisol and adrenaline in order to help you respond to this threat. Blood then rushes to the brain, heart and muscles activating the fight or flight response. The adrenals then release corticosteroids in order to reduce the function of non-life saving body systems such as digestion, the immune system, and reproductive system as these body systems are not necessary for immediate survival.

 Factors that can impact our stress response:  

  • Death of loved one, or a relationship breakdown / divorce

  • Exposure to environmental toxins and pollution

  • Prolonged stress due to financial hardship

  • Bad relationships, stressful work environment

  • Negative thinking and emotional trauma

  • Poor sleep quality or lack of sleep

  • Poor diet lacking in essential nutrients

  • Lack of exercise

  • Food sensitivities

  • Adverse events in childhood that have caused trauma

  • Reliance on stimulants like caffeine

  • Over training for things like a marathon without sufficient rest

These are all factors that play a role in adrenal fatigue, signs to look out for include:

·      unexplained weight loss or weight gain

·      digestive disorders

·      body aches and muscle pain

·      fatigue (difficulty getting out of bed in the morning)

·      low blood pressure

·      salt and sugar cravings

·      shakiness

·       light-headedness after skipping a meal

·      dizziness upon standing

·      feeling of tired and wired

·      sleep disturbance

·      low libido

·      infertility

·      thyroid imbalances

·      hair loss

·      blurred vision

·      severe allergies

Top tips on how to overcome adrenal fatigue:

·      Dietary changes, cut out the sugar, alcohol, caffeine and carbs

·      Eat a healthy protein rich diet for breakfast

·      Increase nutrient dense foods, leafy green vegetables, protein and healthy fats

·      Sleep! Be in bed by 10pm, no screen time!

·      Look at supplements to support your healing (listed below)

·      Learn how to breathe properly

·      Lifestyle changes – meditation, yoga, walking, tai chi, swimming, weight bearing exercise. Not HIIT workouts until you are healed

·      Say no, don’t overcommit to things and ensure time out for yourself. (no, its not selfish!)

·      Avoid negative people and negative self-talk

·      Seek help for past traumatic events

Supplements and herbal remedies are also great to help enhance your healing, my top supplements are:

-       Adaptogenic Herbs, such as Withania, Rhodiola, Licorice, and Holy Basil

-       Magnesium, Fish Oil, Selenium, B-complex vitamins Vitamin C, l-theanine  

Always remember though that we cannot supplement our way out of poor lifestyle and diet choices. Always seek advice from a qualified naturopath before taking supplements also.

Histamine Intolerance

Do you suffer from seasonal allergies? Do you get an itchy tongue when you eat bananas or avocados? Does your face flush when you drink red wine?

You may be suffering from a Histamine intolerance.

What exactly is histamine?

Many people associate histamine with unwanted allergies. While histamine in excessive amounts can be troublesome it does play an important role in the the body .Histamine is a chemical which is involved in your immune system, it is also responsible for proper digestion. As a neurotransmitter, it communicates important messages from your body to your brain. It is also a component of stomach acid, which is what helps you break down food in your stomach.

 This is because histamine’s role in the body is to cause an immediate inflammatory response. It serves as a red flag in your immune system, notifying your body of any potential attackers.

Histamine causes your blood vessels to swell, or dilate, so that your white blood cells can quickly find and attack the infection or problem. This is part of the body’s natural immune response, and typically enzymes will break down the histamine so that it doesn’t build up. If for some reason you don’t break down histamine properly, it begins to build up and you develop what we call histamine intolerance.

Histamine travels through your bloodstream, therefore it can affect your gut, lungs, skin, brain, and cardiovascular system, contributing to a wide range of symptoms, and often making a histamine intolerance difficult to pinpoint and diagnose.

There are two main enzymes in the body that break down histamine, one is known as HMT ( N-methyltransferase) and this enzyme deals with histamine in the central nervous system. The other is DAO (diamine oxidase) which is responsible for breaking down histamine in the foods we eat.

When the DAO enzyme activity is deficient it causes histamine to be reabsorbed back into the blood stream causing an excess, which then leads to an allergic reaction. Certain foods and drinks such as energy drinks, alcohol and tea can work as DAO blockers which can cause the excess to occur. Other factors that occur in the body that can cause low DAO activity include, gluten intolerance, Crohn’s, ulcerative colitis, and inflammatory bowel disease, medications such as anti-histamines, anti-inflammatory medications, anti-depressants and immune modulators.

Histamine Intolerance Symptoms:

  • Difficulty falling asleep

  • Hypertension

  • Vertigo or dizziness

  • Arrhythmia, or accelerated heart rate

  • Difficulty regulating body temperature

  • Anxiety

  • Nausea, vomiting

  • Abdominal cramps

  • Flushing

  • Nasal congestion, sneezing, difficulty breathing

  • Abnormal menstrual cycle

  • Hives

  • Fatigue

  • Tissue swelling

  • Headaches/migraines

What are the causes of Histamine Intolerance:

  • Bacterial Overgrowth (SIBO)

  • Leaky Gut

  • GI bleeding

  • Diamine Oxidase (DAO) deficiency

  • Histamine-rich foods

  • Nutrient deficiencies (B12, folate, B6, B2, B1, Zn, C, methionine)

  • Allergies (IgE reactions)

High Histamine Foods Include:

  • Additives and preservatives

  • Alcohol (particularly beer and wine)

  • Avocado

  • Coffee and tea

  • Cured and smoked meats and seafood

  • Dried fruits

  • Eggplant

Histamine-Releasing Foods (to be avoided also)

  • Bananas

  • Chocolate

  • Cow’s Milk

  • Nuts

  • Papaya

  • Pineapple

  • Shellfish

  • Strawberries

  • Tomatoes

  • Wheat

  • Many artificial preservatives and dyes

Low Histamine Foods:

  • Freshly cooked meat or poultry

  • Wild caught fresh fish

  • Cooked eggs

  • Gluten-free grains such as rice, quinoa, corn, millet, amaranth

  • Peanut butter

  • Fresh fruits such as mango, pear, watermelon, apple, kiwi, cantaloupe, grapes

  • Fresh vegetables (aside from tomatoes, spinach, avocado, and eggplant)

  • Dairy substitutes such as coconut milk, rice milk, hemp milk, almond milk

  • Cooking oils: olive oil, coconut oil

  • Herbal teas

Top tips to help address histamine intolerance:

  1. Nutrient Supplementation

    Quercetin (antihistamine and anti-inflammatory properties) 

    Vitamin B6 (increases DAO activity)

    Vitamin C (increases histamine metabolism and breakdown) 

    Vitamin E (may decrease mast cell activation) 

    Magnesium sulfate (inhibits the release of histamines)

    Specific strains of probiotics also support histamine intolerance

  2. Herbs to support include, Albezia, Nettle and turmeric

  3. Eliminate high histamine foods and follow a low histamine diet (as above)

  4. Balance Hormones

  5. Reduce medicaitons

  6. Treat DAO deficiency

  7. Address stress and lifestyle factors

Hopefully this information is helpful and can help you elimate your seasonal allergies and histamine intolerance. Any quesions, as always please reach out.

Much love

Kylie xo

Love your Liver - how to detox your liver in 5 easy steps

Did you know that the liver performs over 500 functions in the body, and is one of the most important organs.

That is why it is so important to ensure we are taking good care of our liver. It is very easy for your body to become easily overloaded with toxins such as polluted air, chemically loaded food and drinks, and processed sugars. All of these things are stressful on the liver. Therefore, protecting this major organ which is responsible for detoxification is very important.

The following symptoms are signs that your liver needs some love and support: A

  • A short fuse or bad temper

  • PMS

  • Waking up around 2am

  • Bloating easily

  • Daily alcohol consumption

  • Daily long term caffeine consumption

  • Waking up hot during the night

  • Skin Rashes, eczema, rosacea

  • Poor sleep after consuming alcohol

  • Not hungry for breakfast

  • Fatigue

When it comes to detoxification of the liver, there are 2 phases. These are known as phase 1 and phase 2, and for each phase of detoxification there are specific nutrients required.

Phase 1

For phase one the required nutrients include;

  • B vitamins

  • Glutathione

  • Milk Thistle

  • Vitamin C

  • Vitamin E

Phase 2

For phase 2 liver detoxification the following nutrients are required;

  • Sulphur

  • Selenium

  • Taurine

  • Glycine

  • Cysteine

  • Glutamine

So now you know all of these, how can you detox your liver for better skin, sleep quality, digestion and energy? Here are 6 simple steps

  1. Remove liver loaders, these include caffeine, processed foods, sugars, alcohol, toxins.

    Drink filtered water, eat organic foods, cut out all the junk food, processed foods and sugars, cut out alcohol, caffeine and beauty products that contain nasty chemicals.

  2. Stay hydrated - start your day consuming 500mls of warm water with a dash of fresh lemon juice.

    The lemon alkalises your body, and stimulates your digestion and liver function as well as hydrating your body.

  3. Supplement with liver cleansers

    There are 2 phases involved in a liver detox, phase one and phase 2. These phases involve the use of herbs such as Milk Thistle, Dandelion and Artichoke as well as supplements such as high quality vitamin B supplements, selenium, glutathione, vitamin C, vitamin E, and cystine as well as sulphur. Working with a practitioner can help you to know what to take and when.

  4. Detox baths and dry body brushing.

    Relaxing in a magnesium salt bath 2-3 times a week can help to draw out any toxins stored in the body. Dry body brushing with a good quality natural brush beforehand can also stimulate your lymphatic system to help remove toxins from your system.

  5. Breath

    Deep breathing has shown to be beneficial when it comes to removing toxins from the body.

  6. Eat a healthy well balanced diet full of nutrient rich foods.

    You cannot use supplements as a cure for a poor diet, eating a diet rich in nutrient dense foods is key in maintaining a healthy lifestyle.

If you have any questions or would like some guidance on how you can regain your health by toxins our liver, please contact me. Id love to help.

Personalised Weight Loss / Detox Plan Package

Personalised Weight Loss / Detox Plan Package

EXCITING NEWS!

I have received a lot of queries about weight loss / detoxification since my post earlier in the week.

SO based on that I have decided to put together a package in order to help you get started on your weight loss journey.


This special is only available for a limited amount of time so you will need to be quick. If you were looking for a sign to get started, this is it!

For more information click the link or contact me at naturopath@kyliesartori.com.au

Top Tips for Successful Weight Loss in 2019

Hello 2019! Here we are at the start of another exciting new year, this is always a great time for people to think about making some changes to their lives and set some new year resolutions or as I like to call them New Year Intentions. Unfortunately, though, the sad fact is that most of us don’t stick to those resolutions and come February they have been put on the back burner (again), probably not to be thought about again until the end of this year!

For a lot of people their top goal or intention is to lose weight and be healthier. However, just saying I want to lose weight and be healthier is not enough. In order to achieve your goals, you need to write them down and map out a clear plan on how you are going to achieve them.

How can you boost your chances of achieving success on your weight loss journey this year:

  1.    Set achievable goals

    Set your goals so they are achievable, there is no point in going to hard too fast, that is only going to set you up for failure. Start things off slowly, so instead of saying I’m going to start going to the gym every day at 6am when you are not a morning person in the first place. Set a goal that you will go to the gym twice a week and also start a yoga class once a week. Make sure it is also at a time that works best for you and your body.

    2.     Don’t count calories

    Instead of counting calories, make it your aim to change your relationship with food. Focus on good quality, nutrient dense foods, fresh fruit, vegetables, fish, organic poultry and meat. Really focus on cutting the crap, reduce and then eventually eliminate your sugar and processed food intake.

    3.     Avoid hard rules

    Avoid using the terminology “I can’t have this anymore”. Once we tell ourselves “we can’t” we instantly want it more.

    4.     Focus on your gut health and digestion and elimination of toxins

    Work with a practitioner to help you identify any underlying health issues and improve your gut health, digestion and elimination. This can help support weight loss and energy production as it ensures you are breaking down the foods you are eating efficiently and absorbing the nutrients.

    5.     Use affirmations

    Use affirmations to change the messages you are sending your body. Don’t use words like “I can’t” or “This is too hard”. Wake up each day with a positive outlook, always saying I can! And if you fall off the wagon just remember that every day is a new day, one bad day does not need to drag into a week…a month…another year.

    6.     Enjoy the journey!

    Enjoy the journey and have fun with it. Find classes that you love, buy new cook books and find healthier versions of foods to cook you love, join fitness classes with a friend and have a laugh along the way.

    7.     Work with a practitioner

    Work with a practitioner and use them to help support you on your journey, this will help hold yourself accountable and they can also give you advice and support when you need it. It can help keep you on track and also ensure that you are doing things the correct way and that you don’t have any underlying health issues holding you back.

    Weight loss can be a very emotional and difficult journey, I offer packages to help you on your journey that include recipes, supplements and also online support as well as consultations. For more information please contact naturopath@kyliesartori.com.au

Fertility: Egg Quality & Ovarian Reserve

If you are  trying to conceive or have been told you have poor egg quality or low ovarian reserve (like I was!) then keep reading as this post is for you. I am going to share with you some important tips on improving your egg quality and ovarian reserve in order to help increase your chances of conceiving naturally.

So firstly, lets cover what exactly low ovarian reserve is. Ovarian reserve refers to the quantity and quality of a woman’s eggs, these factors may be age related or they may be related to life style choices.

If you have been told that you have low ovarian reserve it is important to know that low ovarian reserve can be caused by many different factors, some are age related and others are lifestyle related. The good news is that low ovarian reserve is reversible and can be treated through diet, life styles changes, nutrition, herbal medicine and supplements.

For me, my fertility journey lasted 12 months before conceiving my daughter and during that time I was told that I had less than a 30% chance of conceiving naturally. At that time I wish that someone had of explained to me that poor egg health and low ovarian reserve could be caused by a number of factors,  I was in my late 30’s at the time I just assumed that it was due to my age and there was nothing I could do about it. But truth be told all I really needed to do was manage my stress levels and balance my hormones. I had been on the pill for a long period of time and was working full time as well as studying.

When I found out that the biggest factors impacting ovarian reserve and egg quality included things like:

·       Stress and adrenal fatigue

·       Being over 40

·       Hormonal imbalances such as high FSH, Low Progesterone and High Estrogen

·       Being on birth control pills for a long period of time

·       Under functioning thyroid

·       Fertility medications

I realised that I need to make some changes and start a new treatment plan to heal my body.

It is often assumed that as a woman ages her eggs age with her and her reserve diminishes. Being over 40 doesn’t necessarily mean that you have poor egg quality and low ovarian reserve and being under 40 doesn’t mean you have good egg quality and good ovarian reserve. The quality of your eggs is dependent on lifestyle, diet, stress levels, and levels of toxicity in the body.

Many women have also been taking the pill for a number of years when they decide to start trying for a baby and this can also have a negative impact on fertility as it makes the ovaries lazy, basically the ovaries have been told not to ovulate for a long period of time so when they all of the sudden need to start ovulating it can take time for them to wake up and they may need some support, which can also be done naturally.

Eating a healthy diet can improve your fertility and lower your risk of miscarriage as it increases your chances of making good quality eggs, a diet rich in anti-oxidants decreases free radicals which causes aging and improves your DNA.

In the months leading up to conception I highly recommended a fertility cleanse and a detox for both partners, it is important for the male to improve his sperm quality also.

Following a fertility diet can improve egg quality and balance hormones, it includes foods and supplements such as:

·       Leafy Green vegetables

·       Good quality proteins (grass fed meats, organic poultry, wild caught salmon)

·       Healthy Fats (avocado, nuts and seeds, eggs)

·       MACA powder

·       Royal Jelly

·       CoQ10 (anti-oxidant)

These are all important when it comes to fertility and stimulating good quality eggs.

I will talk more about fertility cleanses and detoxes in upcoming posts, but it is also important to remove alcohol, coffee, and refined sugars as they foods can imbalance hormones.

Having balanced hormones is vital when it comes to conception, and when talking about poor ovarian response. Testing levels of FSH (follicle stimulating hormone) is how ovarian function is measured and this can be done via a blood test.  A high reading suggests poor ovarian reserve, it means that the pituitary gland needs to produce high amounts of FSH in order to stimulate an egg to mature. Having high FSH is not the cause of poor ovarian function, it is just the body’s natural response to it.

So, in order to improve your egg health and ovarian reserve here are some tips to help you conceive naturally:

1.     Undergo a fertility cleanse, cleanse your body of toxins, heavy metals and rebalance your microbiome.

2.     Clean up your diet, quit coffee, alcohol, sugar and start a fertility diet as discussed above.

3.     Remove processed foods, trans fats and take away foods.

4.     Supplement with CoQ10, L-Arginine, NAC, Vitamin C, Vitamin E, Royal Jelly, MACA, high quality prenatal vitamin with folate (not folic acid, more on that later!)

5.     Reduce your stress levels, yoga, meditation, walking.

6.     Avoid high intensity exercises and anything that will increase your cortisol levels.

7.     Stay hydrated, drink at least 2 litres of water every day.

8.     Start on herbal medicines such as Vitex Agnus Castus to balance hormones and reduce FSH.

9.     And patience is also key as it can take up to 3 months to improve egg quality.

Trying to conceive is a personal journey and we all need our own plan. The best thing to do is to book an appointment with me so we can start with a treatment plan that includes a fertility cleanse and detox for both partners.