So much of chronic illness and disability is invisible to those around us. I have lived with chronic fatigue syndrome (ME/CFS) for the past nineteen years and know the daily experience of having my body and brain’s capacity reduced, even though outwardly I might look like I am going okay.

This lived experience pairs with my part-time job as a counsellor, often working with people through grief. And grief is some of those invisible layers that all of us with chronic illness carry.

The layers of grief we experience when living with chronic illness

Grief happens to us when we experience any ending, change, injustice, death, a lacking, a loss or disconnection. Chronic illness contains most of those – there are so many changes, so many endings, so many losses that we experience.

Some of the unique things we grieve when living with chronic illness are:

• changes to our goals, life dreams and longer-term plans. So much of our life is
  now edited down into pockets of irregular energy and health
• loss of employment and income (plus the added medical costs)
• changes and losses to our mobility and freedom
• disconnection from social opportunities and friendships
• reduction of intimacy and sex
• loss of confidence in ourselves and our body
• a loss of identity and self-worth
• difficulty finding words to describe what is happening internally
• the unfairness of seeing others live full lives while ours is shrunken down
• loss of predictability – we don’t know what our health will be like day-to-day

What does grief look and feel like?

Grief is not just sadness and tears. Grief impact us physically, emotionally, mentally, spiritually and socially. It looks and feels different for each person – it is usually quite strong in the early weeks and months, as our whole system is having its world turned upside down.

It can feel like a shattering, filled with a range of emotions, foggy minds and additional exhaustion. It sucks!

What joins in with that is the wrestling – this is all the changes to how we function day-today, and that can take a long time to adjust to. There are the ‘why me?’ questions that arise.

These are normal and healthy to experience.

There is also the shaping. Given that our illness is long-term, we start to shape what our life looks like now, finding different yet still meaningful ways of engaging with our world. These elements of grief don’t follow a neat path, so it’s normal and expected to experience those layers regularly and at the same time.

So, given that grief is part of our experience, what can help us carry these layers of grief in a gentler way? Keep an eye out for part two of this blog where I’ll share with you practical strategies that I’ve found useful on my journey with chronic and invisible illness.

Article supplied with thanks to Kelli Kieselbach.

Feature image: Canva

Beyond Brain Chemistry: Understanding the Roots of Mental Health

When it comes to mental health, it’s not just about brain chemistry.

Despite popular belief, serotonin deficiency isn’t the only cause of depression or anxiety — and in many cases, it may not even be the main one. Mental health is complex and influenced by many interconnected systems in the body.

Some of the key biological contributors include:

• Inflammation in the brain – Chronic inflammation can disrupt neurotransmitter
  activity and affect how we process emotions.
• Blood sugar irregularities – Fluctuating energy levels and blood sugar dips can trigger irritability, anxiety, and low mood.
• Gut health and microbiome imbalances – The gut and brain are in constant communication, and imbalances in gut bacteria can directly impact mood and stress resilience.
• Nutritional deficiencies – Low levels of zinc, iron, vitamin B12, omega-3s, and protein can affect brain function, energy, and emotional wellbeing.

Why a Holistic Approach Matters

Because mental health is influenced by both biological and psychological factors, it makes sense to take a holistic approach.

Nutrition, gut health, and lifestyle support can work alongside talk therapy and medication —not in place of them — helping you address the root causes rather than just the symptoms.

Working with a qualified naturopath or nutritionist can help identify imbalances, uncover underlying triggers, and create a plan that supports both your physical and emotional wellbeing.

Your mental health is complex — and you deserve care that reflects that.

Your Food Really Can Shape Your Mood

What you eat can either fuel stable energy and balanced brain chemistry… or leave you riding the blood sugar rollercoaster, feeling flat, foggy, or irritable.

The good news? You don’t need an extreme diet to support your mood. Even small changes can make a noticeable difference over time.

A Gentle Next Step

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Canva

Let’s talk about magnesium. This is a mineral that frequently finds its way into my prescriptions for people dealing with chronic pain and fatigue.

So why is this essential mineral high on my list of priorities? Let’s break it down.

The Role of Magnesium in Your Body
Magnesium is a vital mineral found in a variety of plant-based foods. It plays a role in over 300 enzyme reactions in the body, supporting:

• Energy production
• Muscle and nerve function
• Neurotransmitter pathways
• Protein synthesis
• Blood sugar regulation
• Heart health and blood pressure regulation
• Mood and stress response
• Sleep quality
• Bone health
• Immune system function
• DNA repair and synthesis
• Digestion

Unlike some other minerals, magnesium isn’t stored in the body, meaning you need a consistent supply from your diet. Stress increases your body’s need for magnesium because you use it up more quickly and excrete it faster.

Magnesium for Chronic Pain and Fatigue

1. Pain Reduction
   Magnesium blocks substance P, a hormone that amplifies pain perception. It also acts on NMDA receptors in the brain to reduce central sensitization, a key factor in conditions like fibromyalgia. Additionally, magnesium supports GABA production, a neurotransmitter that is involved in pain regulation.
2. Muscle Relaxation and Sleep Quality
   Many people with chronic pain also struggle with muscle tension, cramping, and poor sleep. Magnesium acts as a natural muscle relaxant and has been shown to improve sleep quality, which in turn supports better pain management and lower fatigue levels.
3. Anti-Inflammatory Effects
   Studies suggest that magnesium supplementation can lower inflammatory markers.
   People with low magnesium levels often show increased inflammation, which can worsen chronic pain.
4. Energy Support
   Magnesium plays a crucial role in mitochondrial function, where energy is produced. It also helps regulate blood sugar levels, preventing crashes that can contribute to fatigue.
5. Mood and Cognitive Function
   Many individuals with chronic conditions experience stress, anxiety, depression, and brain fog. Magnesium supports mental well-being by balancing neurotransmitters and promoting a more stable mood.

Signs of Magnesium Deficiency

• Anxiety and low mood
• Headaches
• Muscle cramps, twitches, or weakness
• Heart palpitations
• High or low blood pressure
• Fatigue
• Poor sleep
• Persistent low Vitamin D levels despite supplementation

Magnesium-Rich Foods

Including these foods in your diet can help maintain healthy magnesium levels:

• Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashews, peanuts, Brazil nuts
• Leafy greens: Spinach, kale
• Legumes: Black beans, edamame, kidney beans
• Proteins: Salmon, tofu
• Other sources: Avocado, bananas, figs, dark chocolate (85% or higher), amaranth

Choosing the Right Magnesium Supplement

Many of my clients have already tried magnesium supplements before coming to me, unsure if they worked. The truth is not all magnesium supplements are created equal and choosing the right form is essential.

Best Forms for Pain and Fatigue

• Magnesium glycinate – Great for relaxation, anxiety, and muscle pain
• Magnesium malate – Helpful for fibromyalgia and energy production
• Magnesium citrate – Ideal for those with constipation or high acidity
• Magnesium threonate – Best for brain fog, neurological symptoms, and sleep

Often a combination of several forms might by used to improve bioavailability and increase effectiveness.

Dosage & Quality Matter

The right dosage depends on deficiency symptoms, medications, stress levels, and diet. It’s also important to consider cofactors—other nutrients that help magnesium work effectively in the body.

Tip: Keep a pain and symptom diary to track improvements. When you’re in constant pain, it’s easy to overlook subtle changes.

Magnesium is Just One Piece of the Puzzle

While magnesium can be a game-changer for some, chronic pain and fatigue require a holistic approach. It’s best to consult a practitioner to ensure you’re getting the right supplements for your unique needs.

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Photo by Nadine Primeau on Unsplash

Food prep and cooking are often the first things to go out the window when you’re running on empty. Sound familiar?

This is completely understandable…but also a bit tricky, because nutrition plays a foundational role in supporting your health, especially when managing chronic illness, pain, and fatigue conditions like fibromyalgia, ME/CFS, or long COVID.

The good news? Healthy, nourishing food doesn’t have to be gourmet or time-consuming. With a little planning, you can set yourself up for better days—without burning through your energy reserves.

Below are some simple, low-effort strategies that can make a big difference.

1. Buy Pre-Chopped Veggies

These can be a game-changer on low-energy days. Most supermarkets offer pre-chopped vegetables like:

• Carrot sticks
• Diced pumpkin
• Broccoli florets

Look for them in the fresh or frozen section. Use what you need and freeze any extras to reduce waste and save prep time later.

2. Batch Cook and Freeze Meals

Use your better energy days to prepare for the not-so-good ones. Meals like:

• Bolognese sauce
• Curries
• Quiche
• Soups and stews

These all freeze well and reheat easily. Doubling a recipe while you’re already cooking can give you extra meals without extra effort.

3. Keep Boiled Eggs and Tinned Tuna on Hand

Boiled eggs (in their shells) last in the fridge for up to five days and are great for a quick breakfast or snack.

Tinned protein options like tuna, salmon, or sardines are also shelf-stable, easy to use, and rich in nutrients.

4. Use a Slow Cooker to Your Advantage

If your energy or pain tends to dip later in the day, a slow cooker lets you get cooking done earlier—when you might be feeling more capable.

You can prep ingredients in the morning and let it cook throughout the day. Great for:

• Soups
• Stews
• Curries
• Even a whole chicken

5. Keep Chopped Fruit and Veg Ready to Grab

Cut up some veggie sticks or fruit when you’re feeling up to it and store them in airtight containers in the fridge. Adding a damp paper towel to the bottom helps prevent things like carrot and celery from drying out.

Having healthy food ready to grab means one less barrier to getting your daily nutrients in.

6. Batch Cook Grains and Carbs

When cooking rice, quinoa, pasta, or potatoes, make enough for a few extra meals. This cuts down prep time for later and has an added bonus:

Reheated rice and potatoes contain more resistant starch, a gut-friendly type of fibre that supports digestive health.

7. Try Gentle Meal Planning

Meal planning doesn’t have to be rigid or complicated. Even jotting down a few meal ideas or taking stock of what’s in your pantry can help reduce decision fatigue.

If you live with others, get them involved in the planning or prep. Sharing the load can make a big difference, both practically and emotionally.

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Canva