Running on Empty It Might Not Just Be Winter...
- Lydia Cotter
- Jul 31
- 4 min read
Updated: 3 days ago
Feeling More Tired Than Usual This Winter?
It certainly feels like winter bugs are making the rounds this year, with coughs, colds and the flu affecting so many people.
At the same time, I'm seeing more clients struggling with low energy, brain fog, hormonal changes and simply feeling like they're not quite themselves. Often, these symptoms aren't just because it's winter.
Low iron, vitamin D, vitamin B12 and thyroid imbalances are all common at this time of year and can have a significant impact on your energy, mood, immunity and overall wellbeing.
If it's been six months or more since your last blood, gut or hormone tests, consider this your gentle reminder to check in with me on your health.
A review gives us the opportunity to:
✔ Review your test results (or organise any that are due)
✔ Identify any nutrient deficiencies or underlying inflammation
✔ Assess your hormones, gut health and energy levels
✔ Review your current supplements to ensure they're still appropriate
✔ Fine-tune your nutrition and lifestyle plan so you're feeling your best through winter.
Our bodies are constantly changing. Hormones shift, nutrient levels fluctuate, stress accumulates, and what worked six months or longer ago, may no longer be exactly what your body needs.
Let's Find the Missing Pieces
Sometimes a few simple changes are all that's needed to get you feeling like yourself again.
If you're feeling more tired than usual, getting sick more often, or simply know it's time for a check-in, I'd love to help you get back on track.
The Hormone-Histamine Connection Every Woman Should Know About
Have you ever noticed that your brain fog, anxiety, itchy skin or overwhelm seem to worsen at certain times of your cycle?
For many women, the missing piece may be histamine.
Histamine intolerance (HIT) occurs when your body isn't able to effectively break down histamine, allowing it to build up and contribute to symptoms such as:
Brain fog
Itchy skin or hives
Anxiety or feeling "wired"
Sensory overload
Emotional dysregulation
Fatigue and burnout
Poor concentration
Executive dysfunction
Worsening PMS or PMDD symptoms.
What's often overlooked is the close relationship between histamine, hormones and the nervous system.
As oestrogen rises during your cycle, it can trigger mast cells to release more histamine. Histamine can then further stimulate oestrogen, creating a cycle where each amplifies the other. Add in common nutrient deficiencies (particularly iron, zinc and magnesium), which are often depleted in women, and can be in greater demand for those with ADHD or autism, and it's easy to see why symptoms can become so overwhelming.
The good news...
There are evidence-informed ways to support histamine balance by addressing gut health, nutrient status, hormone metabolism and nervous system regulation.
If these symptoms sound familiar, or if you'd like personalised support for histamine intolerance, hormone health or PMDD, I'd love to help. Simply reply to this email or book an appointment to discuss a plan tailored to you.
Remember, while these symptoms are common during perimenopause and times of hormonal change, they are not something you simply have to push through. With the right support, you can feel so much better.
Winter-Proof Your Immune System
While we can't completely avoid every virus, we can help our immune system become more resilient.
Here are four simple habits that make a big difference.
🚶 Keep Moving
Your lymphatic system relies on movement to circulate immune cells throughout the body.
A daily walk, strength training or even gentle stretching supports your immune system while also benefiting your mood, circulation and energy.
😴 Prioritise Sleep & Manage Stress
Your immune system performs much of its repair work while you sleep.
Quality sleep, alongside simple stress-management practices like deep breathing, meditation, time in nature or taking magnesium before bed, can significantly improve your resilience throughout winter.
🥣 Support Your Gut
Did you know around 70% of your immune system is associated with your gut?
Feed your beneficial bacteria with low histamine pre and probiotic-rich foods like:
• Blueberries
• Kiwi fruit
• Broccoli
• Hemp seeds
• Flaxseeds/Linseeds
Alongside plenty of colourful, fibre-rich plant foods. All of the above are high fibre too.
🍊 Eat the Rainbow
Vitamin C supports healthy immune function and helps protect your cells from oxidative stress.
Aim to include colourful fruits and vegetables every day, especially pumpkin, sweet potato, berries, beetroot and capsicum.
❄️ Invest in Your Hormonal Health Save 20% with the Hormone Harmony Program
If you're navigating perimenopause, menopause, PMOS, endometriosis, adenomyosis, PMDD, histamine symptoms or painful periods, my signature 12-week Hormone Harmony Program provides the ongoing support and accountability needed to create lasting results.
Compared with booking consultations individually, the program offers a 20% saving on standard consultation fees, while also including additional check-ins, SMS and email support, and personalised treatment plan adjustments as your body responds. Learn more.
The program includes:
✔ One 60-minute consultation to review your health history, pathology and goals, and create your personalised treatment plan.
✔ Two 30-minute consultations to review your progress, discuss test results, and refine your nutrition, supplements and treatment plan.
✔ One 15-minute phone check-in to answer questions and keep you on track between appointments.
✔ SMS and email support, online supplement prescriptions, and a personalised Hormone Reset Plan after each consultation.
Regular reviews allow us to monitor your progress, make timely adjustments and provide the support needed to help you achieve lasting results.
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Got Questions? Call Lydia to discuss your health needs on 0422 659 607
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