MindBody Fitness

Meditation: The Wellness Booster

The majority of us are busy from the minute we wake to the moment we fall asleep. Hopefully, we get get a restorative night sleep so we can embrace the challenges of the next day. It is becoming ever apparent that we all, and some more than others, are feeling overwhelmed by life and the many decisions  we have to make day to day. How we manage these decisions and the stress that comes with them as a profound effect on out health and well-being.

An abundance of research and studies has clearly provided us with some solid findings that getting stimulating exercise, proper nutrition, adequate sleep, positive approach to life and healthy relationships are the foundation for minimizing stress and creating wellness.

An area that does get mention but needs further discussion is mindfulness meditation. Meditation is the quieting of the mind and the awareness of living in the moment. It is at it’s simplistic form a way to slow the brain and the nervous system down. It enables us to shift out of the high gear ( sympathetic nervous system ) and into a low gear ( parasympathetic nervous system). This allows the mind and body to become more integrated and allows a person to become more present and focused, which ultimately allows you to gain clarity and process information better. In this super fast moving and multitasking world that we all live in, meditation can give you an edge in handling and processing all the information.

Meditation changes the brain. Studies indicate that people who meditate regularly have more gyrification ( folding) in the cortical brain and these extra folds seem to help regulate distractions and improve cognitive function.

Mindfulness meditation (10-12 minutes per day) can make you more productive. In the journal Emotion, a study has shown that mindfulness improves working memory, the “system we tap into for managing information, controlling emotions, problem solving and complex thought”.

It may also play a role in boosting positive brain neuro-chemicals which could help combat depression and help in managing chronic pain.

Children with ADHD who practiced Transcendental Meditation for 10 minutes twice a day were able to significantly reduce their symptoms within 3 – 6 months. This may have huge implications for children with learning difficulties. It may also help counter some of the negative brain effects that children experience due to prolonged use of video games.

Additionally, deep relaxation brought on from meditation may impact bodies and thus longevity on a genetic level. Research indicates that genes that protect us from hypertension, rheumatoid arthritis and infertility were switched on by the “relaxation effect”.

Mediation classes and course are available everywhere and can be found at yoga studios, health clubs, spas and online.

Take time to slow down and you will find that a quiet mind leads to a more productive life.

It’s Never Too Late 

I have been in the health and fitness industry for over 30 years. I got into this business because I wanted to make a difference in how people lived their lives. I watched my father die of cancer at a young age. At the time I didn’t understand how it was that his lifestyle choices had such dire consequences. As I look back on his life and that of many others who I have consulted and advised over the years, it has become very clear that we all make choices that impact our quality of life and longevity. Research has now proven that our genetics play only a small part in how we experience life and it is more significantly impacted by our behaviors, actions, thoughts and beliefs. We are the product of both our internal and external environment.

I have watched my clients over the years make extraordinary changes once they have committed to and truly embraced a healthy lifestyle. I have heard all the stories: “I was never very athletic in my youth.” “I was always very uncoordinated in sports.” “My family never supported or encouraged me to be very active.”

Well, I say that was then and this is now! We all can change and start to embrace a healthy way of life! We all have busy lives and many commitments to fulfill. We make time for our jobs, our kids, our social life. What seems to get neglected is our health and well-being. What needs to be understood is your health is the most important aspect of your life. Without it, you are eventually going to experience stress and disease. It’s inevitable. Stop procrastinating and start making time for yourself and realize that your mind and body will function more optimally. Trust me when I say that exercising daily and eating right have profound benefits. You don’t have to become a marathon runner or a triathlete to reap the benefits of an active lifestyle.

Your  personal and work relationships will improve.

Your social life will be more fulfilling.

Your energy will be greater.

Your mood and outlook will be enhanced.

Your ability to concentrate and problem solve will improve.

Your immune, metabolic, hormonal and neurological systems will function at a higher level.

Your self-image and self-perception will change.

Your enthusiasm to try new things will lead you in many new and exciting ways.

Your motivation and drive to achieve greatness will be increased.

So what are you waiting for .

It’s never too late !!

Living Your Process

I remember years ago while in graduate school I took a class in philosophy. After reading a book by Norman Cousins I decided I would write my master’s thesis on his work in the field of mind-body medicine. Meeting him to discuss his life’s pioneering work on the power of the mind and how it is interconnected on so many levels with the body ( and soul) shaped my passion and interest in mind-body medicine and direction my career would untimely take.

What I learned from him has not only influenced my life and work but it also reminds me today of some real basic truths that I want to share with you.

Mr. Cousins believed one of the most important concepts is to understand that we learn and grow from our mistakes. Failure is only failure if you don’t grow and adjust. Growth and learning happen in the uncomfortable space when we leave our comfort zone and experience something new.
He believed that the process was where we learned the most not simply be achieving our goals. He said: ” Live and learn from process because the end result might not be what you had hoped for.” He believed it was important to set deliberate intentions. To shift one’s perspective to view practice as the ultimate goal, not perfection.

He also believed that being attached to a result (which we cannot control) rather than to the process (which we can control) is what ultimately sets us up for disappointment. The process teaches us about patience, staying clear and focus. Taking on tasks becomes easier. You build confidence and ultimately accomplish more.

While being in the process you experience total engagement and see yourself striving for better performance. If you are only focused on the outcome you will more likely to feel stressed and anxious and see less optimal results.

Let your goals be the reward for enjoying and living the process. We all need to have goals. But what we all need more of is the attention to the process. We cannot change the past and we have yet to experience the future. What we have is the moment. Live in that space and you will be amazed at what you have accomplished.

Longevity Factors

Much has been written about aging and longevity. The real truth is that the key to longevity is how well we manage the aging process. There are many factors that determine how we age: genetics, epigenetics, ( turning on or off our genes), internal and external environmental factors such as the air we breathe and the toxins we are exposed to, the food we eat, the amount and quality of physical activity and sleep we get and the thoughts and beliefs we all have, which directly and indirectly impact our immune, hormonal, digestive, neurological, digestive, and cardiovascular health. Recent research indicates that our longevity is in fact 90% controlled by non-genetic factors. With that in mind, it is vital to understand that we do ultimately control our own destiny.

We now have come to the understanding that specific DNA biomarkers known as telomeres might hold the key to understanding and measuring life expectancy. Telomeres are the end sequence of chromosomes that house our DNA. DNA molecules are comprised of the biological instructions for all human development and function. The telomere’s job is to protect the threadlike structure of the chromosomes from unraveling.

Research has proven that oxidative stress ( harmful reactive oxygen or free-radicals) and chronic inflammation decrease the strength and protectiveness of telomeres. Free radical activity has been proven to be highly correlated to aging and age-related diseases. Crous-Bou ( 2014) points out that telomere length is a bio-marker for aging – “shorter telomeres are associated with a shorter life expectancy and increased susceptibility to chronic diseases.

The researchers conclude that  our dietary patterns and lifestyle decisions impact telomere length and integrity. They believe that a cross between the Paleo and Mediterranean diets ( removal of refined sugars and processed foods)  has a powerful antioxidant  and anti-inflammatory effect and thus correlate to longer telomere length. It is also noted that even in healthy people, telomeres shorten with age. The anti-aging benefits ( as illustrated by the telomere length) may directly result from the diet’s ability to overcome oxidative stress and chronic inflammation. Nutrient-rich foods can improve the metabolic pathways that directly help to prevent or slow down heart disease, stroke, glucose intolerance and insulin resistance.

There also seems to be a very strong correlation between physical fitness and telomere length, as measured by maximal aerobic capacity. The researchers concluded that the data indicated a clear connection between telomere length and aerobic capacity. Additionally, aerobic exercises activates specific anti-inflammatory processes which help to prevent or inhibit telomere shortening.

Take Away:

Getting active and consuming a healthy diet directly impacts our quality of life and longevity. But it must start with the understanding and realization that we are in fact in control of our longevity. We can turn on or turn off our genes, we can alter our biological instructions and thus take an active role in reshaping our health and well being.

Parasites – how to handle them

Detoxing the body of parasites.
A. Takes about 2-8 weeks to complete

⁃ Parasites can be very tenacious, toxic and immunosuppressant.
Detox that can be done with natural approach ( drug free).

⁃ Unsweetened cranberry juice mixed with water ( high in organic acids that attack parasite protein).

⁃ Pumpkin seeds high in zinc and Vitamin A ( 2-3 oz toasted pumpkin seeds)

⁃ Garlic high in many immune bolstering properties.

⁃ Black walnut extract.
B. Parasites – underlie many of these symptoms:
1. Allergies.

3. Joint and muscle pain.

4. Intestinal issues and GERD, weak LES, hiatal hernia, IBS.

5. Sleep issues ( frequent awakening throughout night ).

6. Headaches and nervousness.

7. Cancer and virtually any autoimmune disease.

8. Liver problems.

9. Skin conditions – eczema, rashes, hives, etc.

10. Chronic fatigue and fibromyalgia (often a Giardia underpinning).
If you have a healthy microbiome parasites cannot exist. Therefore it’s critical to get the microbiome fixed.
But must first get rid of parasites before you restore micobiome!!
Otherwise you just feed the parasites !! Once you treat parasites you can then start to restore gut flora
Parasite cleanse first – parasites feed off micobiome and crowd them out.
Once parasites are dealt with then proceed with these:
⁃ fermented vegetables

⁃ Kefir

⁃ Full spectrum probiotic

⁃ If you have a positive SIBO ( small intestine bacterial overgrowth) test get this dealt with first.
C. Parasite Cleanse
1. My Colon Cleanse Kit

2. Berberine ( low dose )

3. Grapefruit seed extract

4. Dandelion root
In some cases might need a pharmaceutical intervention for a particularly aggressive parasite.

Ex- Alinia for blastocystis, giardia or cryptosporidium infections.

Testing is hard to detect parasites – they can be hidden or in early stages of reproduction.

Some live in small intestine not the large intestine
Use Diagnos- techs labs
Parasites steal your nutrients and block absorption

Ex B12, fatty acids.
D. Blood test
⁃ WBC count differential – look for elevated esinophils and monocytes
E. Nutritional Actions:
⁃ Avoid gluten and sugar – parasites can feed off of both of these food toxins.

⁃ Eat low glycemic fruits.

⁃ Add chia and flax seeds.

⁃ Fermented veggies.

⁃ Healthy grains – buckwheat, millet, quinoa.

⁃ Bone broth ( great for gut healing).

⁃ Jicama, Jerusalem artichokes.

⁃ Dr. Ohhira probiotics ( full spectrum probiotic- with organic acids and TH 10 which deal with E. coli and h. pylori )

Lifestyle Medicine

7 ways to modify your life and practice preventative and natural medicine.

1. HEALTHY FATS:

There is a growing trend  that is backed by solid research and science that is shifting our understanding on the consumption of fat. Most of us have been raised to fear fat and eat a low-fat diet. We were led to believe that is was healthier to avoid meats, eggs, nuts, seeds and avocados – concerned that their relatively high fat content would contribute to weight gain and heart disease. Well, new research indicates that virtually all fats in their natural form – including saturated fat found in butter, eggs, and red meat – can help facilitate a healthy metabolism and support  essential biochemical processes, including optimal cell, nerve and brain function.

The prepared food industry over the last several decades took advantage of the fear that dietary fat was the root of obesity and cardiovascular disease. This misconception permeated and influenced  the food and advertising industry until very recently. They dominated  the marketplace with a variety of processed low-fat products. They were high in refined carbs, which have now been proven to fuel both inflammation and obesity. This campaign or war on fat has really been the prime driver of modern day  incidence of obesity and chronic disease epidemic.

Weight gain for years has been calculated by the simple mathematical equation: More calories in minus fewer calories out equals calories stored as fat. The reality is, this weight loss advise does not add up. Researcher David Ludwig, M.D. of Harvard points out is doesn’t take into account the metabolic and hormonal impact of different foods. His team of researchers are focusing on the benefits of higher-fat, lower-glycemic, whole-food nutrition programs, especially for those who have struggled throughout life with obesity.

2. MICROBIOME:  Key to Functional Medicine

Our microbiome is a thriving ecosystem that consists of 100 trillion bacteria, fungi, viruses and protozoa. They in fact out number our human cells 10-1. Until recently, these microbes were thought of as hostile invaders to our system that needed to be destroyed.  And destroy we did! Research now supports the idea that we in fact need plenty of these “bugs,” and in the right balance, for optimal health. The fact is a plentiful and thriving microbiome supplies us with critical nutrients, helping us fight off toxic pathogens, keeps our immune system in balance and modulates our weight and metabolic function by releasing energy and calories from the food we consume.

Interesting facts:

– Microbiome patterns are hereditary.

– The diversity and density of species that make up the human microbiome vary from person to person, depending on factors such as diet , geographic location, and medical history.

Both helpful and harmful microbes are found throughout the body ( skin, nose, mouth, tonsils, lungs, gut and genital tract).

– Imbalances in our gut microbiome can have far reaching health implications – obesity, colitis, asthma, and mental illness. Robert Rountree, M.D., a functional medicine specialist, says most of these problems take years or decades to develop. They then take protracted treatments that include lifestyle and diet changes, probiotic use ( beneficial bacteria), and in some instances, nutriceutical  medications.

3. GLUTEN AVOIDANCE:

Gluten is a protein found in many grains, including wheat, rye, barely, spelt, Kamut and triticale. One in 100 individuals has an autoimmune disorder called celiac disease, whereby gluten attacks the small intestine. Researchers now believe another 40-50% of Americans may have developed a non-celiac gluten sensitivity. In this case, gluten sets off a chain of inflammation that can lead to an array of disorders – reflux, arthritis, chronic fatigue, migraines to name a few.  New research is looking at the possible connection of gluten with aging of the brain and neuro-degenerative disease.

4. PALEO DIET:

The fast growing trend towards Paleo or as some call it, the ” caveman diet,” is gaining a lot of traction these days.  This approach emphasizes foods that were available in our pre-agricultural past such as grass-fed or wild meats, wild fish, edible greens, vegetables, roots, nuts, seeds and some seasonal fruits, while also minimizing reliance on more modern dietary additions, especially processed sugars and gluten containing grains. Paleo advocates say the disconnect between our ancient genes and the modern diet goes along way toward explaining the health issues that plague us today, including obesity, heart disease, type 2 diabetes autoimmune disease, and much more.

5. THE AUTOIMMUNE FACTS:

Autoimmune disorders ( such as  type 1 diabetes, celiac disease, MS, asthma ) have significantly increased 0ver the last half century. Their numbers are rivaling cancer and heart disease. Additionally, the cures for these disorders seem to to challenge conventional medicine. Alessio Fasano, M.D., a top expert in autoimmunity, states that there are 3 main components to the autoimmune  diseases –  genetic predisposition,  an environmental trigger and a leaky gut.  Plenty of research indicates that the human gastrointestinal system can be weakened by stress, poor nutrition, food sensitivities/allergies and toxins creating a leak or faulty valve that allows undigested food particles, bacteria, viruses and toxins to cross the intestinal barrier and enter into the bloodstream. The immune system then goes into hyper-drive and eventually compromising and destroying healthy tissue.

Since over 70% of the cells of the human immune system reside in the gut, the gastrointestinal area is now getting a lot more attention. Reducing inflammation and toxicity of the gut might hold the key to eradicating a lot of disease and unlocking the mysteries to longevity.

6. THE SOIL TRUTH:

Microbiologist Elaine Ingham, PhD is interested in not only the food we eat but the health of the soil in which we grow the food. She says: “Human health and soil health are one and the same.”  She goes on to say: “Healthy, well- managed dirt is naturally fertile, free of dangerous toxins, and full of microorganisms and nutrients that carry on a synergistic partnership with plants and with us humans.”

Recently, there has been a growing interest in really examining the impacts of conventional industrial framing and agricultural practices on soil health and erosion, and an increased awareness of the connection between nutrient-depleted soils and the declining nutrient density of our farmed produce. Even though the vast majority of American farming still relies on chemical fertilizers, pesticides, monocropping and GMO’s, more and more farmers are using organic and biodynamic techniques to rebuild and protect soil health. Furthermore, it has been proven that vital soil helps to sequester excess carbon in our atmosphere  thereby potentially playing an important role in resolving climate change.

7. THE POWER OF SLEEP:

Quality and regular sleep is critical to pursuit of optimal health. It is during sleep that our bodies and brain repair and re-balance themselves. Sleep deficit or prolonged deprivation can directly impact our immune systems, causing inflammation, hormonal imbalance, metabolic and cognitive impairment and even alter our genetic physiology. Research indicates that sleep problems can lead to a surge of pro-inflammatory molecules throughout the body which in turn create problems such as cognitive impairment ( decision making, reaction time, situational awareness and communication are all reduced by 20-50%),  memory loss, sexual dysfunction, cardiovascular disease, cancer and even Alzheimer’s.

Good sleep is essential to one’s health. To ensure good sleep do the following:

– Get to sleep at a regular time, get at least 7 hours, and try to wake at the same time in the morning.

– Exercise regularly, eat a healthy diet ( avoid refined carbs, increase healthy fats, minimize alcohol and caffeine use).

– Avoid or minimize electromagnetic devices prior to bedtime ( TV, smartphones and similar devices)-  try to create a quiet and calming effect.

– Natural sleep aids include:  5 -HTP, Melatonin, Magnesium,  VitD, Valerian root

– Practice meditation: helps moderate and re-train the body’s fight-or-flight stress response ( Sympathetic Nervous System). This response triggers a release of pro-inflammatory chemicals, including cortisol and adrenaline. Furthermore, it disrupts vital digestive and immune processes and can also lead to joint and tissue inflammation, altering brain chemistry-  promoting depression, bi-polar disorder and anxiety disorders, mood swings and elevating food cravings.

Mindful meditation combined with deep breathing helps to activate the Parasympathetic Nervous System – lowering our stress hormones and quieting and resetting the brain and body.

How Old Are You?

As a Wellness Coach, I spend much of my time examining and exploring how I can help my clients better understand the aging process and, more importantly, how to slow it down. I frequently hear the words “I feel so old” or “It’s no fun getting older.” In my pursuit of helping my clients to battle the aging process, I have come to realize that there are 2 types of aging: chronological age and biological age. Yes, they are both real aging processes but they differ in some important ways. Chronological aging is unchangeable and will remain constant as you progress throughout life. It is defined by the calendar. As an index of aging, it is deeply flawed. Biological aging, is dynamic and variable and can be sped up or slowed down. It is your real functional age.

Your biological age is difficult to calculate. It is a complexity of many interacting physiological components. Many factors come into play – genetic makeup, immunology, endocrinology, neurology, cardiology, etc.. Most aging experts look at specific numbers and then monitor their changes ( ex: blood pressure, respiratory capacity, aerobic power, and blood glucose levels, bone density, height, and weight). Some factors that contribute to biological age are not so obvious, such as the ability of your kidneys and liver to process toxins and  gastrointestinal function – the health of the gut which directly impacts our whole system. These changes all impact how the body ages. In addition, these changes can impact and override our genetic code and, thus, speed up or slow down the aging process.

In addition, our biology is also impacted by the way we think and feel. We are in fact what we think and feel. Mind-body research has strongly correlated the power of the mind on how the body functions and, thus, ages. We are all products of our thoughts and beliefs. Our neurochemistry, for example, which controls our brain functions can be altered by not only what we eat, how much exercise we get, how well we sleep, but also by the way we think and  how we perceive ourselves. The truth is we are a very complex organism. Positive thinking yields positive brain chemistry. This in turn drives our behaviors and how we interact with the world around us. Conversely, negative thinking yields a negative biological state.

So let’s look at what we can do to slow down the biological aging process.

1. Exercise daily: Oxygen is the key to life. Movement is essential  to keeping the mind and body strong and resilient. THE BODY NEEDS TO MOVE.

2. Eat Healthy: consume wholesome, organic, GMO-free foods and  hydrate with ionized water. WE ARE WHAT WE EAT.

3. Practice mindfulness and positive thinking. Open your mind to the possibilities. WE BECOME WHAT WE THINK MOST OF THE TIME.

4. Sleep: Sleep is essential to our biology and longevity. It is during sleep that our body de-stresses and repairs itself. GET 7 HOURS OF SLEEP DAILY.

5. Keep Learning: Surround yourself with people you can learn from, give back and get rid of expectations. WE ARE PRODUCTS OF OUR EXPERIENCES. 

6. Live With Passion: Whether in work life and sports – find what challenges you and share this with the world. BELIEVE  IN YOURSELF.

The Stress, Eating and Exercise Connection

Chronic Stress and Weight Gain

With chronic and continuous stress, the hypothalamus (part of the brain that deals with stress) directs the pituitary gland to send a signaling message hormone known as ACTH to the adrenal cortex. ACTH triggers the release of the hormone cortisol. This reaction is referred to as the HPA  (hypothalamic-pituitary-adrenocortical) axis.

If the chronic stress (real or perceived) is of adequate intensity and duration, the HPA stays heightened resulting in prolonged elevation of cortisol levels. Basically, unmitigated and chronic stress leads to daily increases of cortisol secretion. Cortisol can stimulate appetite during the intermittent recovery periods that occur while you are experiencing chronic stress. Cortisol in conjunction with elevated levels of insulin has been shown to activate lipoprotein lipase, the enzyme that facilitates fat deposition.

Additionally, chronic stress can trigger emotional changes that can lead to anxiety, apathy and depression. These changes can lead to certain food cravings and higher food consumption.

The Effect of Exercise on Stress

Good news !! Exercise  helps in managing chronic stress. Although, it is important to point out that it has been documented that over-training can have negative effects on the mind and body.  Research indicates that regular physical activity can help to protect against feelings of distress, defend against symptoms of anxiety, guard against depressive symptoms and the development of major depressive disorder and enhance psychological well-being.

The research also indicates that exercise bouts of 30- 60 minutes has the best “stress-reducing” benefits. There does not appear to be a different impact based on type of exercise ( e.g. running, cycling, swimming, rowing, etc..) One interesting finding dealt with intensity. The data shows that moderate to vigorous exercise reduces stress better than low-intensity activity.

Adrenal Fatigue

Adrenal Fatigue  ⁃ be careful with saliva tests

•  HPA axis dis regulation
•  HPA AXIS – key
•  Governs reaction to stress
•  Very impacted by stress
•  Cortisol is key hormone
•  Homeostasis disturbed in stress
•  Blood pressure , blood sugar are all affected

4 key drivers

• Perceived stress
• Blood sugar dis regulation
• Circadian disruption ( 24 hr rhythm ) — blue light, travel and jet lag, sleep deprivation and lack of vitamin D ( sunlight )
• Inflammation of any kind ( stresses HPA axis ) including microbiome issues, food allergies , food and chemical toxin exposure

Adrenal fatigue

• Not a sound concept about how adrenals stop producing cortisol and DHEA
• HPA dysfunction is the key
• Not actually low cortisol

BRAIN – key not just adrenals

• Cellular resistance to cortisol
• Decreased receptivity to cortisol !!!
• Hence cortisol stays high

Saliva tests

• Limited to free cortisol
• Not best marker
• Most is secreted in urine as metabolite
  Dutch Urine Test
• Precision analytical lab
• Best test
• “Dried urine total cortisol hormone test “
• Eliminates discrepancies
• Most accurate test

Brain and local tissue response is what drives cortisol problems not just the adrenals !!

HPA axis dysfunction

1. Perceived Stress
2. NUTS:
3. New, unpredictable, threat sense of what’s happening to us
4. Envirnonmental:
   • Circadian disruption
   • Blood sugar disruption
   • Lack of exercise
   • Inflammation – cytokines can raise cortisol levels. The body pumps up cortisol to deal with inflammation. If the inflammation is chronic – cortisol keeps getting released. This leads to cortisol resistance or down regulation of HPA axis.

Stress Response

• Fatigue
• Lethargy
• Sleep deprivation
• Poor memory
• Brain fog
• Postural hypotension
• Cold and flus
• Depression
• Cold hands and feet
• Tachycardia in am

Chronic disease affected by HPA axis regulation:

• Depression
• OCD
• PTSD
• Chronic fatigue syndrome

Allergies

• Gut microbiome – inflammation – HPA axis involved – inflammation – continuous cycle

Thoughts – huge player on stress response. It’s how the stress is perceived. Is it a threat or a challenge ?

Sense of urgency is a factor – do we need to address it right away ? Can it wait ?

Expand your time horizon.
Recognize that not all stress is harmful.

Diet and lifestyle changes to help HPA axis:

Reduce these

• Diet
• Blood sugar
• Exercise ( over or under )
• Sleep deprivation
• Negative thoughts
• Lack of relationships
• Money problems
• Unresolved conflicts

1. Dutch Urine Test

• Total cortisol

2. NUTS

3. Using strategies that quiet sympathetic nervous system- meditation / deep breathing.

4. Diet, sleep , social support, exercise

5. Often people lack knowledge and motivation.

See Paleo Rehab Program

Adrenal Health 

Adrenals  ⁃ Crank out 57 hormones

⁃ Govern blood sugar, circadian rhythms, inflammation and immune system.

⁃ Cortisol cycle govern many other rhythms.

⁃ Adrenal function impact sleep ( crash at 2-3 pm in afternoon or wake at 3am with racing mind ) this indicates adrenal dysfunction.

⁃ A certain time is the distinguishing factor!

⁃ Addisons Disease – adrenals cannot make cortisol!

⁃ Adrenal Fatigue – not the same.
Causes:

⁃ food ( GMO’s , processed foods)

⁃ Environmental toxins

⁃ Noise pollution

⁃ Stress

⁃ Blood sugar issue connection.
Symptoms:

⁃ Physically exhausted

⁃ Mentally over loaded
Adrenal Reset Diet

⁃ organic foods

⁃ eliminate GMO’s , processed sugars

⁃ Cortisol influences blood sugar ( so skipping meals and not getting enough carbs can drive cortisol levels up)

⁃ Missing breakfast is a factor.

⁃ More fats and proteins in am.

⁃ Need some healthy carbs in evening.

⁃ Need some glucose production ( 80/20 carbs / protein).
Higher Fiber to fructose ratio is important !

⁃ beans

⁃ lentils

⁃ white beans ( resistance starch)

⁃ Bacteria in gut will adapt when you introduce low daily amounts to start !
Resistance Starches are great for regulating blood sugar!
⁃ Blood sugar crashes right before people wake.

⁃ Cortisol levels are spiking when they should be low.
Exercise Role

⁃ avoid over training leads to insomnia !

⁃ Regular exercise helps stabilize blood sugar and cortisol.
Testing

⁃ look at thyroid

⁃ blood sugar and anemia issues.

⁃ Salivary cortisol rhythm tests.
Good to have a routine

⁃ sleep and wake at same times

⁃ Eat small amounts of carbs at night to stabilize blood sugar.

⁃ Exercise daily.

⁃ Avoid sleep aids

⁃ Gut health is important

Chronic Fatigue Syndrome

⁃ Has a central nervous system component ( it comes from the brain but originates in the gut).

⁃ Suffers have  many cognitive and mood issue ( difficulty concentrating, mood swings, depression and anxiety).

⁃ The gut seems to be a big player and the use of probiotics play a huge role in corrected these problems ( via the vagus nerve that connects the two).

⁃ Antibiotic use has a strong correlation as it destroys the microbiome.

⁃ Often people with gut dysbiosis will see other symptoms ( celiac disease, hypothyroidism).

⁃ Nonetheless, fatigue is a common problem.

⁃ There’s a great resource by Jo A. Panyko “Probiotics: How To Use Them To Your Advantage”

⁃ The bacteria in our gut directly influence changes in the brain. Balancing the gut flora is critical in treating a disease like CFS.

⁃ Improve the microbiome you correct the brain that influence fatigue.
Chronic Fatigue 
⁃ severe lack of energy.

⁃ extreme exhaustion  and prolonged recovery especially after any activity.

⁃ sleep usually the only answer.

⁃ multi system disease.

⁃ gut microbiome initially was dismissed.

⁃ was once considered psychological !

⁃ used to be treated with cognitive behavioural therapy and physical exercise, with poor results ( again treating symptoms not the underlying cause).

⁃ new research started to shed light on the gut microbiome.

⁃ Renamed SEID ( systemic exertion intolerance disease).

⁃ this highlighted that any emotional, mental or physical exertion led to dysfunction in many organs in the body.

⁃ SEID was then established to be a real physiological illness not just a mental state.

⁃ cognitive impairment and ortho static intolerance were requirements.
Factors Involved
⁃ Often misdiagnosed – often attributed to age, too much stress, weight gain etc…

⁃ Gut dysbiosis the main driver.

⁃ Mitchochondrial dysfunction.

⁃ Impaired bio genetics ( epigenetics).

⁃ Immune and neuroendocrine dysfunction.

⁃ Food and metal toxins ( GMO’s, glyphosate, processed foods, vegetable oils like canola, corn and soybean oil, mercury, lead, aluminum).

⁃ Responses to stress.

⁃ Oxidative stress.
Treatment for CFS 
⁃ brain fog, fatigue, allergies, depression all symptoms !

⁃ awareness needed.

⁃ seek out a functional nutritionist.

⁃ look at gut microbiome.

⁃ gut – brain connection key.

⁃ Gut integrity and permeability also affects leaky blood – brain barrier.

⁃ This allows substances that should not get into brain do damage.

⁃ Probiotics directly impact the health of the gut microbiome, gene expression and the brain.

⁃ This can not be treated with drugs!!

⁃ Need to address gut dysbiosis – an abundance of pathogenic bacteria and build of candida that trigger leaky gut, gut motility, poor nutrient absorption and low levels of key mineral as well ( ex: B vitamins )

⁃ Brain fog could be attributed to poor liver function which is due gut dysbiosis ( a by product of pathogens ).
Leading Causes of CFS
⁃ Gut dysbiosis the key that drives all the following:

⁃ Immune dysfunction

⁃ Infections

⁃ Inflammation
CFS Treatment 

– run tests

⁃ get stool test ( candida, SIBO, lack of lactobacillus)

⁃ Diet analysis ( look at foods you eat : processed foods, GMO’s refined sugars etc ).

⁃ Probiotics should be tailored you to your needs

⁃ Look at conditions like allergies, auto immune disease to determine what strains are needed

⁃ Certain probiotics treat certain conditions – best to get tested. It can be confusing as to what probiotic works best.

⁃ start with kimichi, sauerkraut or kefir to see if symptoms improve !

⁃ For more information visit http://www.powerofprobiotics.com

Resetting Your Stress

The human body is designed to handle short-term threats – the stress response makes us energized and alert, and helps us to manage physical injury – but we are not well designed to remain in a hyper-vigilant state for extended periods of time. It simply wears us out.

Our bodies were designed to handle stress but not to stay in survival mode for extended time. Getting stuck in survival mode leads to two conditions: adrenal overdrive ( no turning off the stress response) and adrenal overdrive with exhaustion ( when you cannot turn it on).

The former you feel wired and tired and in the latter you cannot move because you  are so exhausted. These 2 types of adrenal malfunction demonstrate how a protective system can become a liability. For example, a big surge of blood sugar helps you when you need to fight or flee, but when blood sugar stays elevated for too long it leads to insulin resistance and type 2 diabetes. Similarity, adrenaline is great for elevating your heart rate and constricting blood vessels. But if this continues for too long it can set off hypertension.

The real key to moving beyond survival mode is first being able to identify that you are in it. You feel anxious, hyper-alert and tense and feel wired and tired at night. If you are in adrenal overdrive with  exhaustion you will feel wiped out and upon waking in the am you cannot get going or feel tired all day and then are wide awake at night and cannot get to sleep or wake periodically with disturbed sleep.

Our achievement- oriented culture puts pressure on us to take on and handle excessive amount of pressure and when overloaded we keep it to ourselves. In some ways, this stress makes some of us feel alive but the reality this unrelenting drive and need to please others is detrimental. Most of us who experience this never get or take a break until it’s too late.

Checking smartphones and devices is often the first and last task of our day. We are responding to emails, texts and headlines right up until bedtime. This completely messes with our biological clocks and throws off our circadian rhythms. Day in and day out this process over activates our sympathetic nervous system ( flight or flight) and down regulates our parasympathetic system ( calming our brains and body).

Hidden Triggers of the Sympathetic Stress Response:

If the sympathetic nervous system is over activated over an extended period of time adrenal overdrive without or with exhaustion will occur.

1. In-Utero and Early Childhood Experiences – you can inherit or acquire a lower stress set point in utero or during early childhood ( a mother stressed during pregnancy, an abusive caregiver or a death in the immediate family) all lowering tiur resistance and resilience.

2. Perfectionism – this triggers a primal fear that if we don’t do everything and do it right we will be failures. We must embrace our mistakes and vulnerabilities and learn from them.

3. Low Blood Sugar – When your blood sugar stays too low for an extended time the body switches to conservation mode. Your body then raises cortisol ( stress hormone) and sets the stress response in motion. Healthy nutrition ( good quality protein and healthy fats and avoiding refined sugars and carbs ) helps keep insulin and your nervous system in balance.

3. Food Intoletances- This could include gluten and dairy. If you are intolerant and you consume these your immune system will release and inflammatory cascade to handle the invader. The body treats inflammation as a crises and jacks up the stress response. So if you keep eating a food your body cannot tolerate, it will continually stimulate the stress response.

4. MTHFR and COMT Genes – these control the body’s ability to eliminate toxins. If you carry alterations on either of these 2 genes and are exposed to toxins your body will not be able to eliminate them. Additionally, people with an alteration to the COMT gene have a difficult time breaking down stress hormones ( cortisol and adrenaline ) so they stay elevated in your body.

5. Viral Infections –  similar to food sensitivities  untreated  viral infections can result in chronic inflammation triggering a state of alarm.

Signs You Are Stuck In Overdrive:

1. Experiencing food cravings – often lead to cravings for sweet and salty foods because they provide energy and replenish  our systems.

2. Feeling judgemental – when in survival mode we are always looking around for danger and threats. When stuck in overdrive we tend see only what’s wrong with everyone and everything making us miserable and unpleasant to be around.

3. Waking up tired – if you wake up tired it  indicates low cortisol which should be higher in the morning, which happens when you are experiencing adrenal fatigue and are not producing enough hormone.

4. Gaining belly fat – weight gain around the midsection ( visceral fat ) is usually a indication of cortisol overload.

Healhty Stress Responses:

Our bodies are capable of responding in a healthy way to stress and move us out of a state of alarm ( sympathetic ) and into a calm and relaxed state ( parasympathetic) that enables us to replenish our energy and function  optimally. Become conscious of our states is key. We can consciously shift into healthy modes whenever we become aware of the heart-pumping signs of adrenal overdrive.

1. Get rest and digest your food – our bodies are not designed to stay in overdrive for long periods of time. It’s essential that we replenish ourselves by activating the parasympathetic response by sleeping well, getting rest when needed, getting a massage, deep and slow breathing, meditate, attending a yoga class, taking days off from hard training and workouts, spending more time in nature, slowing down your eating and get in touch with some gratitude practice.

Most of us don’t ever hit the “pause” button because we either don’t know how or are afraid of doing so! If needed, build this into your schedule.

Create a night routine that allows you to downshift which will facilitate your ability to move out of the fight-or-flight mode.

– Eat dinner at least 3 hours before bedtime.

– Turn off all devices at least 1 hour before bedtime to avoid upsetting or negative messages or news and the light from the screen that in fact signals the pineal gland  that it’s time to wake up!

– You sleep better in colder and darker environments.

– Make  sure your bed, pillows and linens are non toxic and preferably certified organic.

2. Keep an active and strong social life – research shows that social bonding has significant health and immune system benefits – sharing and verbalising your concerns has been shown to turn off the sympathetic nervous system.

3. Develop a “learner mindset ” – when faced with a situation that we cannot handle we start to ask questions. It’s opposite is ” judger mindset” where we don’t ask questions and quickly jump to conclusions and make judgements when confronted with something threatening or unfamiliar. A learner mindset helps us handle challenging  situations and creates an opportunity to learn or experience something new! It also lends itself to curiousity which really helps us expand our abilities to handle stress and solve problems.

Bottom Line:  Our bodies possess natural intelligence and are designed to handle stress. However, not recognising it and remaining  in a fight-or-flight state can have serious consequences. Give your body a chance to support and protect you and it will !