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things2mustdo · 3 years

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Last year I gave up my Krav Maga self-defense training when I was in the middle of changing jobs. I never picked it back up.

While I stay quite busy splitting my time between my three main sources of income, last month I began to feel like something was missing. I was getting too comfortable with my daily routine– bored, too.

So I decided to start training in martial arts again, this time signing up for a Muay Thai gym. It’s already reinvigorated my sense of drive across other areas of my life. Here are the top 5 reasons you should start a new hobby today.

1. It breaks up your current routine

As humans we search for a sense of regularity. We often find it in our daily activities.

For example, my days typically consist of working from home in the morning, primarily on my computer, lifting weights, and then training a few clients in the late afternoon and evening. I enjoy this routine, but flying on autopilot has its dangers.

You aren’t as sharp. Everything is too calculated and expected. By training in Muay Thai every other day I have something new to look forward to. It also has changed my lifting routine, to accommodate for the added exercise and fatigue.

2. It pushes you outside of your comfort zone

When I stepped into the Muay Thai gym for the first time I didn’t know what to expect. It was a lot different than the place I used to train Krav Maga at– more serious, less friendly even.

The seasoned fighters looked at me with a sense of superiority. And they were superior. But rather than backing down, being nervous, and quitting after one day– I took this as a challenge.

I was far from comfortable training that day. I wasn’t able to execute crisp Thai kicks or jump rope like a boss. But being too comfortable can be a bad thing. You’ll cease to explore new opportunities and your growth with falter across the board.

By throwing yourself at something new, that you’re inexperienced at, you’ll be pushed outside of your comfort zone. This is a good thing. You must stay accustomed to living at the edge of your comfort zone to ensure steady growth and progress.

3. You’ll learn new skills

This point is obvious. By taking Muay Thai, I’ll learn a host of new fighting skills.

4. It gives you a new area to set goals for

The habit of setting and achieving goals is the most important habit a man can build. By entering into a new hobby, you now have a whole new area of your life that where you can practice setting and accomplishing goals.

For my Muay Thai experience I’ll start small. My first goal is to be able to execute a Thai kick with my left and have it feel as natural as with my right. I’ll work my way up to bigger goals as I improve.

This is the beauty of starting at something from scratch. At first you’ll set one small goal after another. This cycle will build momentum, and before you know it, you’ll no longer be a novice. More importantly, this momentum will carry over to other areas of your life and give you the confidence to crush more and bigger goals.

5. You’ll meet new people

Another obvious point. When you try something new, you’re bound to meet new people. Whether these turn out to be man friends or cute girls depends on the hobby you choose, but either way meeting new people is always a positive thing.

Potential Hobbies

I’ll leave you with a short list of potential hobbies for you to try today:

1. Martial arts/self-defense: Muay Thai, Brazilian Ju-Jitsu, Krav Maga 2. Cooking 3. Salsa Dancing 4. Lifting weights (you should already be doing this) 5. Yoga 6. Writing 7. Mountain Biking

Check out my new #1 Amazon Bestseller, The Book of Alpha. It’s full of direct, actionable advice for the man who wants to better himself.

Read Next: 5 Reasons To Learn Krav Maga

Krav Maga is a self-defense system created based upon the street fighting skills of Hungarian-Israeli martial artist Imi Lichtenfeld. He used it to defend the Jewish quarter where he lived against fascist groups in the 1930s. Later, in the 40s he moved to Israel and began to offer combat training lessons to what later became the IDF (Israeli Defense Forces). The IDF has used, and continued to develop the system to this day.

The basic principle of Krav Maga is inflicting maximum damage to the opponent(s) in order to end the fight as quickly as possible. Brutal counter-attacks using your most effective tool (knees, elbows, weapons, etc.) to target your opponent’s weakest area (neck, throat, eyes, knees, ribs, solar plexus, groin, etc.) are the focus. For this reason, it is not a competitive martial arts, like Brazilian Ju-Jitsu or Muay Thai, because people would die.

When I heard that Jason Bourne uses Krav Maga (which I later found out was, in fact, not true) and that it teach gun defenses (i.e. the most alpha technique ever), I immediately signed up. I just finished 6 months of training. It is indeed awesome. Here are the top 5 reasons you should sign up for classes today:

1. You will become a badass.

Nothing boosts confidence and testosterone levels like knowing you are legitimately prepared for whatever. Very few people have any formal self-defense or fight training. As a result, in tense situations where most people lose it, you will keep your cool. If something ever does go down, you’re ready.

2. It is practical and intuitive.

Most martial arts are strongly based in ritual, and as a result often incorporate different forms or strange techniques. Krav is different. Brutal efficiency is the only concern. For this reason, many of the strikes and defenses utilize the same basic motion (e.g. the straight punch and many of the defenses against punches and knives). Moreover, all of the techniques are built upon the body’s natural instincts (e.g. bringing your hands to your neck during a choke defense).

3. It is great exercise.

Between the drills themselves and the conditioning, you are guaranteed a hell of a workout. Three minutes of throwing punches or knee strikes is exhausting. So is three minutes of burpees. Side note: The level 1 Krav test was the single most intense physical event of my life. Seriously. Three hours straight of punches, kicks, choke defenses, and groundwork is no joke. I consider myself to be is great shape and I almost vomited on multiple occasions.

4. It relieves stress.

Sure, so do most workouts, but pounding a kicking shield, or throwing your partner to the floor is a whole different ball game.

5. It is the perfect hobby.

I came to my first class with no idea how to throw a proper punch. After a couple weeks I thought I was Jason Bourne. After a couple months I realized that I wasn’t. After 6 months I look back and I am amazed at the progress I made. Experiencing this progress is extremely satisfying.

Clearly taking up Krav Maga has many benefits. One word of caution – make sure you train somewhere with certified, experienced instructors. I have seen locations that turn it into a strictly cardio exercise experience, with little focus on technique – not good. So go take advantage of that free first class, now.

Check out my new #1 Amazon Bestseller, The Book of Alpha. It’s full of direct, actionable advice for the man who wants to better himself.

Read More: The Only 2 Things A Man Can Depend On

I was born alone and I will die alone. I’ve got to do what’s right for me and not live my life the way anybody else wants it.

– Curtis Jackson

If life were a board game, you’d be the game piece.

In reality, life isn’t much different from a game. There isn’t a defined end goal, however. You get to choose it. It could be power and respect. It could simply be happiness. Or it could be more specific: money or women, for example. Whatever it is, you choose.

In a board game there are strict limitations. In life, we’re encouraged to follow laws and social norms, but for the most part we’re free to do as we choose. There are infinite paths that will take you to any goal imaginable.

Along the way you’ll deal with many people. Some will help you, others won’t. You can grow to depend on the ones that help you, but that always incurs a risk. A family member can die. A close friend can betray you. Your girl can leave you. How will you react when one of these things happens?

Playing with others is a necessary part of the game. But never depend on them. Doing so will ultimately lead to failure and disappointment.

Accept that the only two things you can ever count on are your body and your mind– your game piece. You must tend to these things like a gardener tends to his plants. Focus on improving them and facilitating their health and growth and you’ll always put yourself in the best position to win.

If some tragedy befalls a dependent man, he may sink into depression. He might feel like he’s lost all hope of accomplishing his mission in life. He might give up.

A truly independant man, however, will not. He’s prepared, on some level, for each of these tragedies. He doesn’t have a specific game plan for when his best friend betrays him, per se. But he’s put himself in a good position, both physically and mentally, that he can weather the storm. Not only can he weather the storm, but he can keep his cool and make the fine adjustments needed to get the ship back on course.

Below I’ll offer the basic tasks one must do to protect his game piece, and see it thrive.

1. Your Body

If you take care of your body, it will be strong and healthy. It will also help foster a potent mind. Yes, there’s always the rare risk of contracting some form of cancer or another deadly disease, but if you follow the steps below, you all but rule these things out.

1. Eat good food

I won’t go into specifics, because everyone’s diet will, and should, be different.

But if you focus your diet around meat, fruits, and vegetables your body will flourish. Meat provides the protein and amino acids your body needs to grow. The fruits and vegetables provide the fiber and vitamins you need to function over the long run. A man with a solid diet will respond better to stress, and therefore be more self reliant.

2. Lift weights

In short, lifting weights develops a strong nervous, muscular, and skeletal system. These are the three main systems that run your body. An efficient body is like a strong ship– it will weather the storm better and be far more dependable in your journey.

The most brutally simple and effective lifting program is StrongLifts 5×5. It focuses on building strength across the five most basic movements humans are meant to do (squat, deadlift, bench press, row, and overhead press).

2. Your Mind

You must also foster a capable mind. One that can stand on it’s own two feet. The strongest body won’t accomplish anything without an equally impressive mind.

1. Read books

Reading a book is like absorbing another man’s lifelong wisdom. The more books you read, the more you’ll know and the wiser you’ll be. Blogs are okay, but the average quality of a blog post is decidedly lower than what you find in a book. People simply put more time, effort, and value into books.

The knowledge you acquire in books also contributes to your self reliance. It offers quality wisdom and advice– that can’t be taken away from you.

2. Meditate

Meditation is the act of being comfortable being alone. When you meditate, you remove all of the outside noise. All of the thoughts, gossip, music, news, women, men, business, sex– everything. You are left with only yourself.

Many men can’t stand meditation because they’ve grown dependant on all of this external stimulation. They aren’t comfortable in their own skin. And thus they’ve lost their edge, their self reliance.

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pettyhelen94 · 4 years

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trendingnewsb · 6 years

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How I Learned the Importance of Cardio the Hard Way

When I am training clients the first time, I often hear this one sentence: “I don’t want to go jogging today, I don’t want to lose my muscles!” This is a deadly misconception. It is completely irrational, unhealthy and unscientific.

As Will Smith said, cardiovascular endurance training is one of the keys to a great life,

The keys to life are running and reading. When you’re running, there’s a little person that talks to you and says, “Oh I’m tired. My lung’s about to pop. I’m so hurt. There’s no way I can possibly continue.” You want to quit. If you learn how to defeat that person when you’re running, you will know to not quit when things get hard in your life.

While jogging might not be the most fun activity to do. At least for most of us. It is nonetheless crucial to implement cardio training in your workout schedule. Not doing cardio is an excuse, to not deal with the pain of running long distance. The fear of losing your muscles is simply an excuse to not go for that hard, yet so important activity.

More often than not, cardio training can actually improve your prospects of gaining muscles. Partly by helping your body build muscles faster but also by increasing your life span. Increasing your life span is a big part in achieving muscle growth. Because one thing is for sure: If there’s a person that definitely can’t build muscle mass, it’s a dead one.

Learning The Importance Of Cardio – The Hard Way

I was never a big fan of doing cardio training, until I felt an unexpected and grave urgency to start doing so. Let’s go back two years.

At that time I was at a seminar for cardio training. We were asked to do a lactate test. This is a test where you run on a treadmill while getting your blood tested several times. After a certain period of time, about two minutes, the speed of the treadmill gets increased. The goal is to find out how much lactate your body is producing at a certain speed. The more lactate your body is producing, the more stress your body is currently dealing with. Also the more likely you are for having problems with heart disease or other underlying diseases.

We were starting out at about 7 kilometers per hour. This is an easy jogging tempo considered from today’s standpoint. But back then, this was exhausting. I was starting to sweat heavily after only three minutes of running with that speed. After the first blood test, we had to reduce the speed on the treadmill. I was expected to have a lactate level at about 0.8mmol/l. My lactate levels were about 2.5mmol/l. My stress levels were already going through the roof.

At that time I was also founding my business and my youtube channel. Sleep loss, tons of stress, plus my complete neglecting of cardiovascular training has taken its toll. Me, a fitness trainer, completely healthy looking and muscular, was at a risk of heart disease. I felt like a scam-artist.

While it’s true that most of the top long-distance runners are really thin, cardio training is nonetheless important for many other key aspects of your life. Such as dealing with stress and improving your heart health. It even improves your blood circulation of your brain, which has been linked with increased intelligence.[1]

Don’t be penny wise and pound foolish. Cardio training is important to live a long and healthy life and performing at your highest level, both professionally and in your private life.

The Benefits For Muscle Growth

The number one reason I was afraid to go jogging or ride a bike on a continuous basis, was that I was afraid to lose my muscles. This meant that a completely biased and unscientific belief was preventing me from living my life to the fullest.

Just recently I ran 26 kilometers straight for fun. I think at this moment, I’m at one of the best shapes of my life, both physically and mentally. I am able to work long hours as a facility manager, online coach and content creator, plus I’m still able to train hard.

While it’s true that a calorie surplus is needed to gain muscles and cardio training is burning calories, this is an easy shortcoming to make up for. Having to eat more is a privilege. Most people in this world struggle to eat less.

Doing cardiovascular training on a regular basis can even help you to improve your muscle growth. Cardio training can reduce the time needed for recovery. Endurance training improves your blood circulation.[2] Blood circulation is important for transporting nutrients to your cells and removing toxins. Put cardio training in combination with a vegan diet and you’re absolutely boosting your results in the gym.

The downside of cardiovascular training for muscle growth is therefore easy to manage. The downsides of not doing cardio, are harder to deal with.

Not Doing Cardio Is Slowly Killing You

A professor of mine once told me that while weightlifting helps you deal with stress, cardio training helps you to relax. Low intensity cardiovascular training is crucial when it comes to increasing your vagal tone.[3]

An increased vagal tone, the measure of the activity of the longest and oldest nerve in your body – the vagus nerve, is linked with better control over your emotion and less likelihood to acquire stress.

Cardiovascular disease is the number one risk factor for death and disability in the US. While multiple factors are playing a role in the creation of this disease, such as nutrition. Cardiovascular endurance training is a good way to prevent and even cure that sickness. Jogging or even walking on a regular basis can improve your blood cholesterol and triglycerides level, indicators that help you live a long and healthy life. Doing endurance training seems to be a good price to pay then.

If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial medicine in the nation. – Robert H. Butler

How To Implement Cardio In Your Schedule

To combat my high lactate levels, I was implementing sprints into my workout schedule. This is not good. I did not know that this form of high intensity training can even lead to more stress.

If you’re already an avid weight trainer, make sure you’re training cardio at separate days of your workout programs. Try to put as much time between your weight training and cardio training. This way your body has enough time for recovery and can focus on the build up of the two different training entities, increased muscle growth and blood circulation.

Implement cardiovascular training in your schedule, by following this exact order. Following this scheme is crucial for your long-lasting success:

Train as often as you can.

Train as long as you can.

Train as fast as you can.

Implement cardiovascular training in your daily life. Walk to the grocery store instead of taking your car. You don’t have to go for a jog if you can’t do it. Instead just go for a walk. There’s nothing to be ashamed of if you can’t – you’re still beating everyone that is sitting at home on the couch. The duration or the speed of your training don’t matter at the beginning. Try to do this for 3-4 times a week, you’re trying to create a healthy habit. I recommend doing cardio in the morning, when you’re still uninterrupted. The before or after breakfast discussion is trivial, you have to see what works for you. The most important thing is, to just get into the habit.

If you’re walking 3-4 times a week, you can increase the duration. Aim for 30-60 minutes each time. Day by day, try to walk a little bit longer each time. I like to use an audiobook or listen to good music. You can also find a good workout partner, this will even make it more likely for you to stick to the schedule.

If you manage to walk 3-4 times a week for 60 minutes, increase the speed of your exercise. Try to incorporate small jogging intervals in your walking. Don’t push yourself too hard. Make your training sustainable and enjoyable. At least for the beginning. With some time you will learn to appreciate the pain, in a non-masochistic way of course.

Featured photo credit: Pexel via pexels.com

Reference

[1]^NCBI: Be smart, exercise your heart: exercise effects on brain and cognition.[2]^NCBI: Effects of exercise training on coronary circulation: introduction.[3]^NCBI: Improvements in heart rate variability with exercise therapy

The post How I Learned the Importance of Cardio the Hard Way appeared first on Lifehack.

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newenglandpups · 7 years

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So I’ve been kinda MIA

And the reason for that is because my depression has reared its ugly ass head again and I can’t seem to find the motivation to do anything aside from the bare minimum to just get through the day.

I’m also finally making an appointment to go see my doctor and figure out wtf is up with my body.

For those of you who don’t know or don’t remember, my dad had an operation not long ago to remove a thyroid duct cyst and during the surgery they found a mass on his thyroid gland. The whole gland ended up being removed just in case and after a biopsy of the mass, we found out it was in fact cancerous. However, they luckily caught it before it spread anywhere so he doesn’t need any further treatment aside from taking synthroid for the rest of his life since he no longer has a thyroid gland.

* this ended up being a super ranty long post that’s super personal so if you wanna read the rest of it, it’s under the cut *

My mom has always been suspicious that I (and now my sister) have something up with our thyroids but when I went to my doctor about it when I was 19, she brushed me off. I’ve always been kind of on the heavier side despite the fact that I eat well and am an active person. When I started college I started going to the gym on campus with my friends a few times a week and got serious about what I was eating (until that point I’d eat.... okay... but not great). I even went completely vegan for a few months. But didn’t see any changes at all. After almost a year of constantly going to the gym, eating well, cutting out alcohol and soda, I had lost a whopping 5 pounds. Which is so negligible that like wtf is even 5 lbs come on now.

So I went to my doctor and explained this and she asked me about what kind of exercise I was doing and what I was eating. At the time, I was going the gym and running on the elliptical, since I can’t actually run IRL on like on a treadmill bc my shitty ass knees can’t handle the impact, for an hour 3-4 times a week. I was also eating far too little per day for how active I was (aside from the gym I also worked in a kitchen part time and was still horseback riding at the time). So she told me to up my caloric intake and switch to doing more resistance/strength training instead of strictly cardio.

And I followed her advice to a fucking T girl. After six months.... nothing. Like no fucking change at all. So I went back to the doctor and explained this to her. At this point, I was feeling so defeated and was hoping for some support. What did she tell me? That I must be lying about something. She basically didn’t believe me when I told her how & what I was eating and how much I was exercising. I asked her to please run a thyroid test and she said there was no reason to think that was necessary, but she did take some blood to check my blood sugar levels, because obviously if you’re a thicker girl then clearly you have diabetes. Except I didn’t. My cholesterol was great and so was my blood sugar. She said that I must just be stress from being a busy college student and suggested upping my anti-anxiety meds.

I never called her back or stepped a toe back into that office. Since then, it’s been a fucking battle with my body and over the past year, I’ve definitely gained a lot of weight and am the heaviest I’ve ever been.

Except I’m getting married in the summer and girl I wanna look good for that and for my honeymoon. So I’ve been working out again regularly AND with my new jobs, I’m on my feet more than I ever have been. Like okay here’s a regular day for me:

-Go see dog walking clients; that can be 1-3 hours of walking around (mostly uphill bc hey it’s hilly here) depending on how many clients I have to see that day - Go home and walk my own dogs for 40 minutes to an hour - Then I either go to private consults where I’m moving around and playing tug with dogs and running around with dogs, or I’m teaching classes where I’m also constantly running around and squatting down to deal with this dog and then playing tug and dah dah dah dah - Go home and either do yoga or hit the gym and do some weights depending on the day

Like.... before Scarlett chewed my FitBit to death (RIP baby), my average steps per day was between 15-20,000. So like..... you’d think I’d see SOME kinda change. Especially because I got a better meal plan figured out and have been eating right and just... nothing. No change at all.

My body feels physically exhausted all the time- mostly because another big problem is I can’t fucking sleep like a normal human being; my hair refuses to grow and gets thinner and finer every day; and now I wonder if the random depressive episodes I get into are purely just because my hormones are all out of whack. My therapist always seemed confused by the weird depression I have because it comes completely out of nowhere. Like, given the shit I’ve been through in my life yeah having depression would be understandable, but I’ve worked through all of that shit and I keep working through it and I’ve dealt with it and moved the fuck on and out from it. He had also been telling me I should go to the doctor and get shit checked out because yeah I have an anxiety disorder, that makes sense, but the depression is always so random. I’ve been on Seasonale for like... 6 years now I think? And I really wonder if the reason my problems aren’t more severe is because that keeps a large portion of my hormones extremely regulated. That was one of the reasons I started taking Seasonale in the first place- because I was so hormonal and was experiencing these crazy mood swings. And yeah it definitely got wayyyy better after I started the Seasonale (not to mention my periods are gone so no more crazy heavy bleeding and clotting and immense pain) but I’ve always wondered.........

One of the reasons I haven’t gone to my new doctor about all this is because I’m scared. I’m scared she’s going to be like my old doctor and not believe me, I’m scared that what if it isn’t my thyroid and what if nothing’s wrong with me... then I’m just stuck like this? Ugh, girl no. Plus medical stuff is a huge trigger for my anxiety anyway. I’ve always had bad experiences. Your knee hurts? Well girl, get ready for three surgeries, multiple full leg braces, and have arthritis at 24 years old. Weirdness in your ear? Oooooh girl you gotta go get a CAT scan NOW because it might be a blood clot and you could stroke out and DIE. That last one led to one of the worst panic attacks I’ve ever had and is the main reason I’m so scared to go to the doctor now. That feeling of knowing that something might be seriously wrong with you, that something could potentially kill you at any moment, was utterly terrifying.

So anyway this has been super longwinded and personal and not dog related in any way whatsoever but if you care the huas are good and we’ve been working on some foundational stuff for agility again, which I’m hoping to get them back into soon.

Also planning weddings, even our non-wedding-wedding, is the actual worst thing on this earth and I wouldn’t wish it on my worst enemies.

#not dog related #personal #tw: depression #tw: anxiety

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elizabethbgrimes · 6 years

Video

5 Best Natural Remedies to Treat Adrenal Fatigue Now https://drlaurynlax.blogspot.com/2018/07/5-best-natural-remedies-to-treat.html What Is Adrenal Fatigue? Adrenal Fatigue, or HPA-Axis Dysfunction (technical term), is a collection of signs and symptoms that happen in the body when the body is stressed—really stressed—resulting in a “stress response” that wreaks havoc on your health. Unfortunately, HPA-Axis Dysfunction often goes undiagnosed because the signs and symptoms seem like they could be other dysfunctions as well (blood sugar imbalances, low thyroid function, low energy, etc.). Here’s what to do when doctors can’t seem to help you. HPA AXIS DYSFUNCTION 101 (AKA: “ADRENAL FATIGUE”) In an ideal world, your HPA-Axis are the glands and organs responsible for balancing stress in your body and it includes your: Hypothalamus, Pituitary, and Adrenal. Your Thyroid gland is also involved. Together, these four regions work together to keep cortisol production (your stress hormone) in check, as well as signal the “just right amount” of cortisol appropriately when stress arises (also known as: “the fight or flight” response). For instance, if a bear is chasing you, your HPA-Axis kicks into high gear—producing more cortisol to run faster. Ideally, cortisol levels (our stress hormones) go up, “fight” the stress with the fight or flight response, then come down, like this nice bell-curve you see here. Eventually, when you escape the bear, your HPA-Axis helps bring you body back to balance and “all is well” (at least until another bear comes chasing you). However, in the case of HPA-Axis Dysfunction or Adrenal Fatigue, your HPA-Axis is challenged to balance cortisol, primarily because your body thinks you are running from a bear—at all times! Your HPA-Axis “shuts down” proper function—either continually producing cortisol OR halting production of (enough) cortisol altogether to deal with the stress. You ultimately, don’t feel like yourself—left to cope with a host of ailments or less-than-ideal health imbalances. Although stress is inevitable and a normal part of life (from rush hour traffic, work deadlines or relationship disagreements), when stress exceeds our adaptive response, all balance is lost. SIGNS & SYMPTOMS OF ADRENAL FATIGUE Common signs and symptoms of Adrenal Fatigue include: Feeling wired and tired at night Insomnia or difficulty falling asleep Afternoon yawning Get drowsy easily Slow starter in the morning Not “feeling like yourself” Easily tired (despite sleeping) Afternoon headaches Easily keyed up or trouble calming down Needing caffeine to function Feeling wired or jittery after coffee Shortness of breath Weakness, dizziness Dizzy upon standing Arthritic tendencies Allergies and/or hives Sweat easily Salt foods before tasting/crave salt Often anxious Calm on the outside, troubled on the inside Blood pressure above 120/80 OR low blood pressure Chronic low back pain, worse with fatigue Chronic constipation or bloating Difficulty maintaining manipulative corrections (chiropractic) Slow metabolism Muscle wasting Poor fitness performance/gains Blood sugar imbalances Hormone imbalances Skin conditions (acne, rashes, psoriasis) Low immunity (easily sick) Easily forget things/brain fog Panic attacks Anxiety or mood swings Feeling weepy for no reason With such a vast array of signs and symptoms, it’s no wonder that “Adrenal Fatigue” often goes misdiagnosed and overlooked. Unfortunately, in conventional medicine, HPA-Axis Dysfunction is technically NOT recognized as a disease until it’s reached the “final” or most chronic stage—also known as “Addison’s Disease.” However, before getting to that level, HPA-Axis Dysfunction takes a toll on your quality of life—both mentally AND physically. WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)? Yes, while stress is inevitable in life, adrenal fatigue is a result of TOO MUCH STRESS without the ability to recover or manage that stress. And, contrary to popular belief, stress is not just mental, it is also physical. You can be sitting on a beach in Costa Rica on vacation with seemingly no care in the world, but your body STILL be stressed—running off 3 to 4 cups of coffee most days, underlying SIBO (small intestinal bacterial overgrowth), sleeping 6 hours most nights and on your screens 8-10 hours most days. Some common causes of Adrenal Fatigue or HPA-Axis Dysfunction include: Physical Bluelight screen exposure (long times on screens) Light at night time Less than 7 hours of sleep most nights Overtraining Sedentary lifestyle Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up) Exposure to chemicals in beauty, cleaning and hygiene products Plastic Tupperware/container use and other environmental toxins Mold exposure Lack of outdoor/nature and fresh air Endlessly Google searching answers to your health questions NSAID use (headaches, etc.) Oral birthcontrol and/or long term prescription medication use Disconnection from community/meaningful relationships High coffee/caffeine consumption (more than 1 cup quality coffee/day) Disrupted circadian rhythms for sleeping, eating, working and resting patterns Artificial sweeteners (most commercial stevia included) Eating packaged, refined or processed foods Low water intake (less than half your bodyweight in ounces) Tap water (not filtered) High alcohol consumption or smoking Frequent eating out (more than preparing/handling your food) Stress over food/diet Under-eating Low fiber (Fermentable prebiotic fiber foods) Lack of quality protein (amino acids for your brain) Conventional meat and dairy consumption Grains and “gluten free” processed products (with gluten-cross contaminants) Binging/Purging and disordered eating habits Jet lag Shift work Pain (joint, musculoskeletal) Infectious/bacterial disease Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.) Mental/Emotional Type A personality—and difficulty listening to your body over your schedule Relationship stress Financial stress/pressures Lack of control Burnout Not talking about your stress (bottling it up) Lack of play/fun Not doing things you love Serotonin suppression (“feel good” brain chemicals) Social Media comparison/endless scrolling Trying to be all things to all people/people pleasing FOMO (lack of downtime for yourself) Burning a candle at both ends News binging Couple multiple stressors together at once—without much “recovery” or stress management—and you are a prime candidate for “adrenal fatigue” or HPA-Axis Dysfunction. MY ADRENAL FATIGUE STORY I was a skeptic that “Adrenal Fatigue” or HPA-Axis Dysfunction was real UNTIL I experienced it first hand. The Scene: Graduate school. Working 10-hour shift days in my clinical internship trainings. Overtraining. Sleeping 5-6 hours most nights. Lack of variety in my diet. Stressed over people pleasing my instructors and passing. Lack of community connection and “fun” outside of work and school. The Symptoms: Shortness of breath Low energy Poor fitness gains Gastric distress (bloating and constipation) Ultimately not feeling like myself The straw that broke the camel’s back happened one morning during my 5 a.m. workout—an intense workout at “Fran” (a benchmark workout in CrossFit). I gave 110% effort in that workout and set a new personal record time of 3-minutes and 58-seconds to finish the entire thing, but I ALSO pushed my body over the edge…real fast. The rest of that day—and for 4 weeks straight thereafter—I couldn’t breathe. Literally. My lung capacity began to give way and for the first time in my life, I had to think about breathing in through my nose and out through my mouth. Initially, I shrugged off my symptoms as being “all in my head,” however as several days went on, and the labored breathing continued, I began to get worried—real worried. My symptoms took me down a rabbit hole over that month, going to ever specialist in town for help: 3 ER Visits—to which they told me it was “anxiety” My General Practitioner—who told me it was “all in my head” The Urgent Care—where the doc prescribed me an inhaler for “adult onset asthma” A Neurologist—who told me I may have a brain aneurism A cardiologist—who told me I may have a heart condition or a pulmonary embolism (blockage of blood flow to my heart) And NO answers but the same lingering symptoms!!! After 4 straight weeks of trying to get to the bottom of it all, in desperation, I entered “holistic doctor” into my Google search term box, and contacted the first girl on the list. A few days later, I found myself in her office and the words, “Your symptoms are really indicative of adrenal fatigue,” roll off her lips—something I had NEVER heard of before. Long story short, a hormone test, a good talk about current stressors in my life, and a few assessments later, I learned about a condition that would later become a common, every day epidemic I now see in my own Functional Medicine Practice. The “prescription?” Eating a nutrient-dense diet (not just protein shakes and the same thing every day) Sleeping 7-9 hours each night Short term supplemental supports Doing less HIIT/Cardio for a time, and more yoga, walking and weight lifting Loving my gut with probiotic and prebiotic foods and supports Making time for play Mentally, not letting the “little things” get to me and cutting out the drains in my life (i.e. people pleasing) And using my voice—to speak up for myself The moral of the story? “Adrenal Fatigue” is real—and stress goes far beyond mental stress. Consider the current top stressors in your daily, modern lifestyle and how they are impacting your overall health. Then, if you want to feel good—really good—integrate these 5 Essential Steps to Heal from Adrenal Fatigue Naturally. 5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY Step 1: Listen to Your Body “Mind over matter” is NOT the tactic you want to use in adrenal fatigue recovery. A HUGE part of healing is about re-connecting—or simply connecting—with your body for the first time in awhile. It’s not forcing yourself to run or do CrossFit if your body is just craving yoga or a walk; or vice versa It’s eating a salad one day, and another day, eating a steak or burger It’s drinking coffee in moderation—not forcing your body to function by simply adding more caffeine It’s sleeping in instead of waking up at 4 am or 5 am to fit in your workout; or going to bed at a decent time in order to wake up fully energized It’s tuning in. The path of least resistance is where we find the most freedom, energy and aliveness Step 2: Address Stress We live in a stressful world. In fact, many of our daily stressors have become the “norm,” that we no longer question them as being stressful at all. However, when we consider how the human body was created to “optimally function” and compare that to our modern day lifestyles, it’s a no brainer why adrenal fatigue is so common amongst humankind. The BIGGEST game changer in reversing “Adrenal Fatigue” and improving your health comes down to “addressing stress”—cutting out the “little things” that take a toll on your body. Where to start? Focus on one at a time. Little things WILL make a big difference. Some ideas: Replace nighttime screens with a book instead Candle down at night—dim the lights in your house and rid of light pollution Cut the chronic cardio, and balance it out with weight training, walks and yoga Just say “no” (stop people pleasing so much) Put on your oxygen mask first in order to help others Replace your plastic water bottles and containers with stainless steel Replace toxic cleaning and beauty products with more natural ones (The Environmental Working Group www.ewg.org is a great source for helping you do this) Vary up your diet with a variety of nutrient-dense foods (not eating the same thing every day) Take “recess” breaks away from your desk/screens Focus on doing one thing at a time—or a few things each day—instead of a never ending to-do list Incorporate “play” into your day Stick to one cup of coffee per day, and sip herbal tea or Teecino in lieu of other cups Cut the artificial sweeteners once and for all The world is your oyster, but guaranteed there are a lot of “little things” that can make a big difference in your healing. Step 3: Eat Real Food Let food be thy medicine. Not just for a healthy gut, but also a healthy brain and balance. A balanced diet leads to a balanced body. Your body sees nutrients—not calories, not macros—and it desires a balance of real foods in order to perform every metabolic action necessary to function (cortisol balancing included). Build your diet off of real whole foods including: Sustainable Proteins & Fish (pastured, wild-caught, grass-fed and organic are ideal) Dark Leafy Greens Prebiotic Colorful Fibers & Starchy Tubers (winter squashes, sweet potatoes, carrots, plantains) Healthy Plant & Animal Fats (avocado, ghee, grass-fed butter, coconut oil, coconut butter, extra virgin olive oil, raw nuts and seeds) Some Fresh Fruits Lots of (Clean, Filtered) Water Simple but powerful. Also ensuring you are eating ENOUGH is crucial. A common roadblock people run into with Adrenal Fatigue is “accidental dieting” or chronic under-eating https://drlauryn.com/are-you-under-eating-8-red-flags-youre-not-eating-enough/. How much is “enough?” While calories are only a piece of the puzzle, aim for at least 12-14 times your bodyweight as a baseline of caloric intake, adding approximately 500-calories for every hour of moderate-vigorous exercise. For women, this generally between 1800-2200 calories at a minimum, and guys, 2200-2400 as a minimum. Consult with a nutritionist or functional medicine provider for further customization https://drlauryn.com/work-with-me Step 4: Smart Testing & Supplementation “Test don’t guess” is the methodology behind lab testing, and the DUTCH Test https://dutchtest.com is “gold standard” test for assessing for “Adrenal Fatigue.” This urine and saliva test assesses your cortisol, and other hormone levels, over the course of 24-hours to note the patterns of high, low or normal results. However, if testing is not sought, often times treatment integrating all the steps in this article (particularly addressing stress), along with baseline supplemental support can prove greatly effective. If testing is not utilized, some of the most common supplemental supports I find as general “good measures” of supporting cortisol and body balance (in conjunction with food) include: Basic Adrenal Support Supplements Soil Based Probiotic http://amzn.to/2kulPrG Prebiotic https://amzn.to/2E9mXck Cod Liver Oil https://www.corganic.com/products/evclo#592254c4b8e65 HPA-Balance https://vitalplan.com/shop/hpa-balance?utm_medium=aff&utm_source=link-connector&utm_campaign=products&utm_content=hpa-balance Vitamin B-Complex https://www.purecapspro.com/drlauryn/pe/products/product_details.asp?ProductsID=119 Liposomal Vitamin C https://amzn.to/2qr89AT EstroFactors (a “multi-vitamin” for women) https://llax.metagenics.com/estrofactors Adrena-Calm (lotion for managing stress) https://amzn.to/2EERlv3 Step 5: Love Your Gut (Health) Last but not least, your gut is the gateway to health—including your cortisol and hormone balance. If your gut health is off, then your hormones and HPA-Axis simply cannot get the nutrients and essentials they need to thrive. In clinical practice, I find that many people with Adrenal Fatigue actually have underlying gut inflammation that perpetuates their body’s stress response. Work with a functional medicine practitioner or nutritionist to address and assess your own gut health, for common presentations, including SIBO (bacterial overgrowth), parasites, and dysbiosis (bacteria imbalance). In addition, LOVE your gut and heal your digestion naturally starting here: https://drlauryn.com/20-little-known-leaky-gut-symptoms/ Do you have “Adrenal Fatigue?” Can’t figure out your symptoms? Let’s help you take back your health. Connect with Dr. Lauryn Lax today for a 10-minute complimentary consult https://drlauryn.as.me/?appointmentType=4913342 to discuss your concerns or find out about customizing a health and healing plan for you today. The post 5 Best Natural Remedies to Treat Adrenal Fatigue Now appeared first on Meet Dr. Lauryn. Source/Repost=> https://drlauryn.com/hormones-metabolism/5-best-remedies-adrenal-fatigue/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Elizabeth B. Grimes #ElizabethGrimes #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

0 notes

clarencebfaber · 6 years

Video

5 Best Natural Remedies to Treat Adrenal Fatigue Now http://drlaurynlax.weebly.com/dr-lauryn-lax/5-best-natural-remedies-to-treat-adrenal-fatigue-now What Is Adrenal Fatigue? Adrenal Fatigue, or HPA-Axis Dysfunction (technical term), is a collection of signs and symptoms that happen in the body when the body is stressed—really stressed—resulting in a “stress response” that wreaks havoc on your health. Unfortunately, HPA-Axis Dysfunction often goes undiagnosed because the signs and symptoms seem like they could be other dysfunctions as well (blood sugar imbalances, low thyroid function, low energy, etc.). Here’s what to do when doctors can’t seem to help you. HPA AXIS DYSFUNCTION 101 (AKA: “ADRENAL FATIGUE”) In an ideal world, your HPA-Axis are the glands and organs responsible for balancing stress in your body and it includes your: Hypothalamus, Pituitary, and Adrenal. Your Thyroid gland is also involved. Together, these four regions work together to keep cortisol production (your stress hormone) in check, as well as signal the “just right amount” of cortisol appropriately when stress arises (also known as: “the fight or flight” response). For instance, if a bear is chasing you, your HPA-Axis kicks into high gear—producing more cortisol to run faster. Ideally, cortisol levels (our stress hormones) go up, “fight” the stress with the fight or flight response, then come down, like this nice bell-curve you see here. Eventually, when you escape the bear, your HPA-Axis helps bring you body back to balance and “all is well” (at least until another bear comes chasing you). However, in the case of HPA-Axis Dysfunction or Adrenal Fatigue, your HPA-Axis is challenged to balance cortisol, primarily because your body thinks you are running from a bear—at all times! Your HPA-Axis “shuts down” proper function—either continually producing cortisol OR halting production of (enough) cortisol altogether to deal with the stress. You ultimately, don’t feel like yourself—left to cope with a host of ailments or less-than-ideal health imbalances. Although stress is inevitable and a normal part of life (from rush hour traffic, work deadlines or relationship disagreements), when stress exceeds our adaptive response, all balance is lost. SIGNS & SYMPTOMS OF ADRENAL FATIGUE Common signs and symptoms of Adrenal Fatigue include: Feeling wired and tired at night Insomnia or difficulty falling asleep Afternoon yawning Get drowsy easily Slow starter in the morning Not “feeling like yourself” Easily tired (despite sleeping) Afternoon headaches Easily keyed up or trouble calming down Needing caffeine to function Feeling wired or jittery after coffee Shortness of breath Weakness, dizziness Dizzy upon standing Arthritic tendencies Allergies and/or hives Sweat easily Salt foods before tasting/crave salt Often anxious Calm on the outside, troubled on the inside Blood pressure above 120/80 OR low blood pressure Chronic low back pain, worse with fatigue Chronic constipation or bloating Difficulty maintaining manipulative corrections (chiropractic) Slow metabolism Muscle wasting Poor fitness performance/gains Blood sugar imbalances Hormone imbalances Skin conditions (acne, rashes, psoriasis) Low immunity (easily sick) Easily forget things/brain fog Panic attacks Anxiety or mood swings Feeling weepy for no reason With such a vast array of signs and symptoms, it’s no wonder that “Adrenal Fatigue” often goes misdiagnosed and overlooked. Unfortunately, in conventional medicine, HPA-Axis Dysfunction is technically NOT recognized as a disease until it’s reached the “final” or most chronic stage—also known as “Addison’s Disease.” However, before getting to that level, HPA-Axis Dysfunction takes a toll on your quality of life—both mentally AND physically. WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)? Yes, while stress is inevitable in life, adrenal fatigue is a result of TOO MUCH STRESS without the ability to recover or manage that stress. And, contrary to popular belief, stress is not just mental, it is also physical. You can be sitting on a beach in Costa Rica on vacation with seemingly no care in the world, but your body STILL be stressed—running off 3 to 4 cups of coffee most days, underlying SIBO (small intestinal bacterial overgrowth), sleeping 6 hours most nights and on your screens 8-10 hours most days. Some common causes of Adrenal Fatigue or HPA-Axis Dysfunction include: Physical Bluelight screen exposure (long times on screens) Light at night time Less than 7 hours of sleep most nights Overtraining Sedentary lifestyle Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up) Exposure to chemicals in beauty, cleaning and hygiene products Plastic Tupperware/container use and other environmental toxins Mold exposure Lack of outdoor/nature and fresh air Endlessly Google searching answers to your health questions NSAID use (headaches, etc.) Oral birthcontrol and/or long term prescription medication use Disconnection from community/meaningful relationships High coffee/caffeine consumption (more than 1 cup quality coffee/day) Disrupted circadian rhythms for sleeping, eating, working and resting patterns Artificial sweeteners (most commercial stevia included) Eating packaged, refined or processed foods Low water intake (less than half your bodyweight in ounces) Tap water (not filtered) High alcohol consumption or smoking Frequent eating out (more than preparing/handling your food) Stress over food/diet Under-eating Low fiber (Fermentable prebiotic fiber foods) Lack of quality protein (amino acids for your brain) Conventional meat and dairy consumption Grains and “gluten free” processed products (with gluten-cross contaminants) Binging/Purging and disordered eating habits Jet lag Shift work Pain (joint, musculoskeletal) Infectious/bacterial disease Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.) Mental/Emotional Type A personality—and difficulty listening to your body over your schedule Relationship stress Financial stress/pressures Lack of control Burnout Not talking about your stress (bottling it up) Lack of play/fun Not doing things you love Serotonin suppression (“feel good” brain chemicals) Social Media comparison/endless scrolling Trying to be all things to all people/people pleasing FOMO (lack of downtime for yourself) Burning a candle at both ends News binging Couple multiple stressors together at once—without much “recovery” or stress management—and you are a prime candidate for “adrenal fatigue” or HPA-Axis Dysfunction. MY ADRENAL FATIGUE STORY I was a skeptic that “Adrenal Fatigue” or HPA-Axis Dysfunction was real UNTIL I experienced it first hand. The Scene: Graduate school. Working 10-hour shift days in my clinical internship trainings. Overtraining. Sleeping 5-6 hours most nights. Lack of variety in my diet. Stressed over people pleasing my instructors and passing. Lack of community connection and “fun” outside of work and school. The Symptoms: Shortness of breath Low energy Poor fitness gains Gastric distress (bloating and constipation) Ultimately not feeling like myself The straw that broke the camel’s back happened one morning during my 5 a.m. workout—an intense workout at “Fran” (a benchmark workout in CrossFit). I gave 110% effort in that workout and set a new personal record time of 3-minutes and 58-seconds to finish the entire thing, but I ALSO pushed my body over the edge…real fast. The rest of that day—and for 4 weeks straight thereafter—I couldn’t breathe. Literally. My lung capacity began to give way and for the first time in my life, I had to think about breathing in through my nose and out through my mouth. Initially, I shrugged off my symptoms as being “all in my head,” however as several days went on, and the labored breathing continued, I began to get worried—real worried. My symptoms took me down a rabbit hole over that month, going to ever specialist in town for help: 3 ER Visits—to which they told me it was “anxiety” My General Practitioner—who told me it was “all in my head” The Urgent Care—where the doc prescribed me an inhaler for “adult onset asthma” A Neurologist—who told me I may have a brain aneurism A cardiologist—who told me I may have a heart condition or a pulmonary embolism (blockage of blood flow to my heart) And NO answers but the same lingering symptoms!!! After 4 straight weeks of trying to get to the bottom of it all, in desperation, I entered “holistic doctor” into my Google search term box, and contacted the first girl on the list. A few days later, I found myself in her office and the words, “Your symptoms are really indicative of adrenal fatigue,” roll off her lips—something I had NEVER heard of before. Long story short, a hormone test, a good talk about current stressors in my life, and a few assessments later, I learned about a condition that would later become a common, every day epidemic I now see in my own Functional Medicine Practice. The “prescription?” Eating a nutrient-dense diet (not just protein shakes and the same thing every day) Sleeping 7-9 hours each night Short term supplemental supports Doing less HIIT/Cardio for a time, and more yoga, walking and weight lifting Loving my gut with probiotic and prebiotic foods and supports Making time for play Mentally, not letting the “little things” get to me and cutting out the drains in my life (i.e. people pleasing) And using my voice—to speak up for myself The moral of the story? “Adrenal Fatigue” is real—and stress goes far beyond mental stress. Consider the current top stressors in your daily, modern lifestyle and how they are impacting your overall health. Then, if you want to feel good—really good—integrate these 5 Essential Steps to Heal from Adrenal Fatigue Naturally. 5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY Step 1: Listen to Your Body “Mind over matter” is NOT the tactic you want to use in adrenal fatigue recovery. A HUGE part of healing is about re-connecting—or simply connecting—with your body for the first time in awhile. It’s not forcing yourself to run or do CrossFit if your body is just craving yoga or a walk; or vice versa It’s eating a salad one day, and another day, eating a steak or burger It’s drinking coffee in moderation—not forcing your body to function by simply adding more caffeine It’s sleeping in instead of waking up at 4 am or 5 am to fit in your workout; or going to bed at a decent time in order to wake up fully energized It’s tuning in. The path of least resistance is where we find the most freedom, energy and aliveness Step 2: Address Stress We live in a stressful world. In fact, many of our daily stressors have become the “norm,” that we no longer question them as being stressful at all. However, when we consider how the human body was created to “optimally function” and compare that to our modern day lifestyles, it’s a no brainer why adrenal fatigue is so common amongst humankind. The BIGGEST game changer in reversing “Adrenal Fatigue” and improving your health comes down to “addressing stress”—cutting out the “little things” that take a toll on your body. Where to start? Focus on one at a time. Little things WILL make a big difference. Some ideas: Replace nighttime screens with a book instead Candle down at night—dim the lights in your house and rid of light pollution Cut the chronic cardio, and balance it out with weight training, walks and yoga Just say “no” (stop people pleasing so much) Put on your oxygen mask first in order to help others Replace your plastic water bottles and containers with stainless steel Replace toxic cleaning and beauty products with more natural ones (The Environmental Working Group www.ewg.org is a great source for helping you do this) Vary up your diet with a variety of nutrient-dense foods (not eating the same thing every day) Take “recess” breaks away from your desk/screens Focus on doing one thing at a time—or a few things each day—instead of a never ending to-do list Incorporate “play” into your day Stick to one cup of coffee per day, and sip herbal tea or Teecino in lieu of other cups Cut the artificial sweeteners once and for all The world is your oyster, but guaranteed there are a lot of “little things” that can make a big difference in your healing. Step 3: Eat Real Food Let food be thy medicine. Not just for a healthy gut, but also a healthy brain and balance. A balanced diet leads to a balanced body. Your body sees nutrients—not calories, not macros—and it desires a balance of real foods in order to perform every metabolic action necessary to function (cortisol balancing included). Build your diet off of real whole foods including: Sustainable Proteins & Fish (pastured, wild-caught, grass-fed and organic are ideal) Dark Leafy Greens Prebiotic Colorful Fibers & Starchy Tubers (winter squashes, sweet potatoes, carrots, plantains) Healthy Plant & Animal Fats (avocado, ghee, grass-fed butter, coconut oil, coconut butter, extra virgin olive oil, raw nuts and seeds) Some Fresh Fruits Lots of (Clean, Filtered) Water Simple but powerful. Also ensuring you are eating ENOUGH is crucial. A common roadblock people run into with Adrenal Fatigue is “accidental dieting” or chronic under-eating https://drlauryn.com/are-you-under-eating-8-red-flags-youre-not-eating-enough/. How much is “enough?” While calories are only a piece of the puzzle, aim for at least 12-14 times your bodyweight as a baseline of caloric intake, adding approximately 500-calories for every hour of moderate-vigorous exercise. For women, this generally between 1800-2200 calories at a minimum, and guys, 2200-2400 as a minimum. Consult with a nutritionist or functional medicine provider for further customization https://drlauryn.com/work-with-me Step 4: Smart Testing & Supplementation “Test don’t guess” is the methodology behind lab testing, and the DUTCH Test https://dutchtest.com is “gold standard” test for assessing for “Adrenal Fatigue.” This urine and saliva test assesses your cortisol, and other hormone levels, over the course of 24-hours to note the patterns of high, low or normal results. However, if testing is not sought, often times treatment integrating all the steps in this article (particularly addressing stress), along with baseline supplemental support can prove greatly effective. If testing is not utilized, some of the most common supplemental supports I find as general “good measures” of supporting cortisol and body balance (in conjunction with food) include: Basic Adrenal Support Supplements Soil Based Probiotic http://amzn.to/2kulPrG Prebiotic https://amzn.to/2E9mXck Cod Liver Oil https://www.corganic.com/products/evclo#592254c4b8e65 HPA-Balance https://vitalplan.com/shop/hpa-balance?utm_medium=aff&utm_source=link-connector&utm_campaign=products&utm_content=hpa-balance Vitamin B-Complex https://www.purecapspro.com/drlauryn/pe/products/product_details.asp?ProductsID=119 Liposomal Vitamin C https://amzn.to/2qr89AT EstroFactors (a “multi-vitamin” for women) https://llax.metagenics.com/estrofactors Adrena-Calm (lotion for managing stress) https://amzn.to/2EERlv3 Step 5: Love Your Gut (Health) Last but not least, your gut is the gateway to health—including your cortisol and hormone balance. If your gut health is off, then your hormones and HPA-Axis simply cannot get the nutrients and essentials they need to thrive. In clinical practice, I find that many people with Adrenal Fatigue actually have underlying gut inflammation that perpetuates their body’s stress response. Work with a functional medicine practitioner or nutritionist to address and assess your own gut health, for common presentations, including SIBO (bacterial overgrowth), parasites, and dysbiosis (bacteria imbalance). In addition, LOVE your gut and heal your digestion naturally starting here: https://drlauryn.com/20-little-known-leaky-gut-symptoms/ Do you have “Adrenal Fatigue?” Can’t figure out your symptoms? Let’s help you take back your health. Connect with Dr. Lauryn Lax today for a 10-minute complimentary consult https://drlauryn.as.me/?appointmentType=4913342 to discuss your concerns or find out about customizing a health and healing plan for you today. The post 5 Best Natural Remedies to Treat Adrenal Fatigue Now appeared first on Meet Dr. Lauryn. Source/Repost=> https://drlauryn.com/hormones-metabolism/5-best-remedies-adrenal-fatigue/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Clarence B. Faber #ClarenceFaber #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

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brian-cdates · 6 years

Text

5 Best Natural Remedies to Treat Adrenal Fatigue Now

What Is Adrenal Fatigue?

Adrenal Fatigue, or HPA-Axis Dysfunction (technical term), is a collection of signs and symptoms that happen in the body when the body is stressed—really stressed—resulting in a “stress response” that wreaks havoc on your health. Unfortunately, HPA-Axis Dysfunction often goes undiagnosed because the signs and symptoms seem like they could be other dysfunctions as well (blood sugar imbalances, low thyroid function, low energy, etc.).

Here’s what to do when doctors can’t seem to help you.

HPA AXIS DYSFUNCTION 101 (AKA: “ADRENAL FATIGUE”)

In an ideal world, your HPA-Axis are the glands and organs responsible for balancing stress in your body and it includes your: Hypothalamus, Pituitary, and Adrenal. Your Thyroid gland is also involved. Together, these four regions work together to keep cortisol production (your stress hormone) in check, as well as signal the “just right amount” of cortisol appropriately when stress arises (also known as: “the fight or flight” response).

For instance, if a bear is chasing you, your HPA-Axis kicks into high gear—producing more cortisol to run faster. Ideally, cortisol levels (our stress hormones) go up, “fight” the stress with the fight or flight response, then come down, like this nice bell-curve you see here.

Eventually, when you escape the bear, your HPA-Axis helps bring you body back to balance and “all is well” (at least until another bear comes chasing you).

However, in the case of HPA-Axis Dysfunction or Adrenal Fatigue, your HPA-Axis is challenged to balance cortisol, primarily because your body thinks you are running from a bear—at all times!

Your HPA-Axis “shuts down” proper function—either continually producing cortisol OR halting production of (enough) cortisol altogether to deal with the stress. You ultimately, don’t feel like yourself—left to cope with a host of ailments or less-than-ideal health imbalances.

Although stress is inevitable and a normal part of life (from rush hour traffic, work deadlines or relationship disagreements), when stress exceeds our adaptive response, all balance is lost.

SIGNS & SYMPTOMS OF ADRENAL FATIGUE

Common signs and symptoms of Adrenal Fatigue include:

Feeling wired and tired at night

Insomnia or difficulty falling asleep

Afternoon yawning

Get drowsy easily

Slow starter in the morning

Not “feeling like yourself”

Easily tired (despite sleeping)

Afternoon headaches

Easily keyed up or trouble calming down

Needing caffeine to function

Feeling wired or jittery after coffee

Shortness of breath

Weakness, dizziness

Dizzy upon standing

Arthritic tendencies

Allergies and/or hives

Sweat easily

Salt foods before tasting/crave salt

Often anxious

Calm on the outside, troubled on the inside

Blood pressure above 120/80 OR low blood pressure

Chronic low back pain, worse with fatigue

Chronic constipation or bloating

Difficulty maintaining manipulative corrections (chiropractic)

Slow metabolism

Muscle wasting

Poor fitness performance/gains

Blood sugar imbalances

Hormone imbalances

Skin conditions (acne, rashes, psoriasis)

Low immunity (easily sick)

Easily forget things/brain fog

Panic attacks

Anxiety or mood swings

Feeling weepy for no reason

With such a vast array of signs and symptoms, it’s no wonder that “Adrenal Fatigue” often goes misdiagnosed and overlooked. Unfortunately, in conventional medicine, HPA-Axis Dysfunction is technically NOT recognized as a disease until it’s reached the “final” or most chronic stage—also known as “Addison’s Disease.”

However, before getting to that level, HPA-Axis Dysfunction takes a toll on your quality of life—both mentally AND physically.

WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)?

Yes, while stress is inevitable in life, adrenal fatigue is a result of TOO MUCH STRESS without the ability to recover or manage that stress.

And, contrary to popular belief, stress is not just mental, it is also physical. You can be sitting on a beach in Costa Rica on vacation with seemingly no care in the world, but your body STILL be stressed—running off 3 to 4 cups of coffee most days, underlying SIBO (small intestinal bacterial overgrowth), sleeping 6 hours most nights and on your screens 8-10 hours most days.

Some common causes of Adrenal Fatigue or HPA-Axis Dysfunction include:

Physical

Bluelight screen exposure (long times on screens)

Light at night time

Less than 7 hours of sleep most nights

Overtraining

Sedentary lifestyle

Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up)

Exposure to chemicals in beauty, cleaning and hygiene products

Plastic Tupperware/container use and other environmental toxins

Mold exposure

Lack of outdoor/nature and fresh air

Endlessly Google searching answers to your health questions

NSAID use (headaches, etc.)

Oral birthcontrol and/or long term prescription medication use

Disconnection from community/meaningful relationships

High coffee/caffeine consumption (more than 1 cup quality coffee/day)

Disrupted circadian rhythms for sleeping, eating, working and resting patterns

Artificial sweeteners (most commercial stevia included)

Eating packaged, refined or processed foods

Low water intake (less than half your bodyweight in ounces)

Tap water (not filtered)

High alcohol consumption or smoking

Frequent eating out (more than preparing/handling your food)

Stress over food/diet

Under-eating

Low fiber (Fermentable prebiotic fiber foods)

Lack of quality protein (amino acids for your brain)

Conventional meat and dairy consumption

Grains and “gluten free” processed products (with gluten-cross contaminants)

Binging/Purging and disordered eating habits

Jet lag

Shift work

Pain (joint, musculoskeletal)

Infectious/bacterial disease

Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.)

Mental/Emotional

Type A personality—and difficulty listening to your body over your schedule

Relationship stress

Financial stress/pressures

Lack of control

Burnout

Not talking about your stress (bottling it up)

Lack of play/fun

Not doing things you love

Serotonin suppression (“feel good” brain chemicals)

Social Media comparison/endless scrolling

Trying to be all things to all people/people pleasing

FOMO (lack of downtime for yourself)

Burning a candle at both ends

News binging

Couple multiple stressors together at once—without much “recovery” or stress management—and you are a prime candidate for “adrenal fatigue” or HPA-Axis Dysfunction.

MY ADRENAL FATIGUE STORY

I was a skeptic that “Adrenal Fatigue” or HPA-Axis Dysfunction was real UNTIL I experienced it first hand.

The Scene:

Graduate school.

Working 10-hour shift days in my clinical internship trainings.

Overtraining.

Sleeping 5-6 hours most nights.

Lack of variety in my diet.

Stressed over people pleasing my instructors and passing.

Lack of community connection and “fun” outside of work and school.

The Symptoms:

Shortness of breath

Low energy

Poor fitness gains

Gastric distress (bloating and constipation)

Ultimately not feeling like myself

The straw that broke the camel’s back happened one morning during my 5 a.m. workout—an intense workout at “Fran” (a benchmark workout in CrossFit). I gave 110% effort in that workout and set a new personal record time of 3-minutes and 58-seconds to finish the entire thing, but I ALSO pushed my body over the edge…real fast.

The rest of that day—and for 4 weeks straight thereafter—I couldn’t breathe. Literally. My lung capacity began to give way and for the first time in my life, I had to think about breathing in through my nose and out through my mouth.

Initially, I shrugged off my symptoms as being “all in my head,” however as several days went on, and the labored breathing continued, I began to get worried—real worried.

My symptoms took me down a rabbit hole over that month, going to ever specialist in town for help:

3 ER Visits—to which they told me it was “anxiety”

My General Practitioner—who told me it was “all in my head”

The Urgent Care—where the doc prescribed me an inhaler for “adult onset asthma”

A Neurologist—who told me I may have a brain aneurism

A cardiologist—who told me I may have a heart condition or a pulmonary embolism (blockage of blood flow to my heart)

And NO answers but the same lingering symptoms!!!

After 4 straight weeks of trying to get to the bottom of it all, in desperation, I entered “holistic doctor” into my Google search term box, and contacted the first girl on the list.

A few days later, I found myself in her office and the words, “Your symptoms are really indicative of adrenal fatigue,” roll off her lips—something I had NEVER heard of before.

Long story short, a hormone test, a good talk about current stressors in my life, and a few assessments later, I learned about a condition that would later become a common, every day epidemic I now see in my own Functional Medicine Practice.

The “prescription?”

Eating a nutrient-dense diet (not just protein shakes and the same thing every day)

Sleeping 7-9 hours each night

Short term supplemental supports

Doing less HIIT/Cardio for a time, and more yoga, walking and weight lifting

Loving my gut with probiotic and prebiotic foods and supports

Making time for play

Mentally, not letting the “little things” get to me and cutting out the drains in my life (i.e. people pleasing)

And using my voice—to speak up for myself

The moral of the story? “Adrenal Fatigue” is real—and stress goes far beyond mental stress.

Consider the current top stressors in your daily, modern lifestyle and how they are impacting your overall health. Then, if you want to feel good—really good—integrate these 5 Essential Steps to Heal from Adrenal Fatigue Naturally.

5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY

Step 1: Listen to Your Body

“Mind over matter” is NOT the tactic you want to use in adrenal fatigue recovery. A HUGE part of healing is about re-connecting—or simply connecting—with your body for the first time in awhile.

It’s not forcing yourself to run or do CrossFit if your body is just craving yoga or a walk; or vice versa

It’s eating a salad one day, and another day, eating a steak or burger

It’s drinking coffee in moderation—not forcing your body to function by simply adding more caffeine

It’s sleeping in instead of waking up at 4 am or 5 am to fit in your workout; or going to bed at a decent time in order to wake up fully energized

It’s tuning in.

The path of least resistance is where we find the most freedom, energy and aliveness

Step 2: Address Stress

We live in a stressful world.

In fact, many of our daily stressors have become the “norm,” that we no longer question them as being stressful at all.

However, when we consider how the human body was created to “optimally function” and compare that to our modern day lifestyles, it’s a no brainer why adrenal fatigue is so common amongst humankind.

The BIGGEST game changer in reversing “Adrenal Fatigue” and improving your health comes down to “addressing stress”—cutting out the “little things” that take a toll on your body.

Where to start? Focus on one at a time. Little things WILL make a big difference.

Some ideas:

Replace nighttime screens with a book instead

Candle down at night—dim the lights in your house and rid of light pollution

Cut the chronic cardio, and balance it out with weight training, walks and yoga

Just say “no” (stop people pleasing so much)

Put on your oxygen mask first in order to help others

Replace your plastic water bottles and containers with stainless steel

Replace toxic cleaning and beauty products with more natural ones (The Environmental Working Group www.ewg.org is a great source for helping you do this)

Vary up your diet with a variety of nutrient-dense foods (not eating the same thing every day)

Take “recess” breaks away from your desk/screens

Focus on doing one thing at a time—or a few things each day—instead of a never ending to-do list

Incorporate “play” into your day

Stick to one cup of coffee per day, and sip herbal tea or Teecino in lieu of other cups

Cut the artificial sweeteners once and for all

The world is your oyster, but guaranteed there are a lot of “little things” that can make a big difference in your healing.

Step 3: Eat Real Food

Let food be thy medicine. Not just for a healthy gut, but also a healthy brain and balance.

A balanced diet leads to a balanced body. Your body sees nutrients—not calories, not macros—and it desires a balance of real foods in order to perform every metabolic action necessary to function (cortisol balancing included).

Build your diet off of real whole foods including:

Sustainable Proteins & Fish (pastured, wild-caught, grass-fed and organic are ideal)

Dark Leafy Greens

Prebiotic Colorful Fibers & Starchy Tubers (winter squashes, sweet potatoes, carrots, plantains)

Healthy Plant & Animal Fats (avocado, ghee, grass-fed butter, coconut oil, coconut butter, extra virgin olive oil, raw nuts and seeds)

Some Fresh Fruits

Lots of (Clean, Filtered) Water

Simple but powerful. Also ensuring you are eating ENOUGH is crucial. A common roadblock people run into with Adrenal Fatigue is “accidental dieting” or chronic under-eating https://drlauryn.com/are-you-under-eating-8-red-flags-youre-not-eating-enough/.

How much is “enough?”

While calories are only a piece of the puzzle, aim for at least 12-14 times your bodyweight as a baseline of caloric intake, adding approximately 500-calories for every hour of moderate-vigorous exercise. For women, this generally between 1800-2200 calories at a minimum, and guys, 2200-2400 as a minimum. Consult with a nutritionist or functional medicine provider for further customization https://drlauryn.com/work-with-me

Step 4: Smart Testing & Supplementation

“Test don’t guess” is the methodology behind lab testing, and the DUTCH Test https://dutchtest.com is “gold standard” test for assessing for “Adrenal Fatigue.” This urine and saliva test assesses your cortisol, and other hormone levels, over the course of 24-hours to note the patterns of high, low or normal results.

However, if testing is not sought, often times treatment integrating all the steps in this article (particularly addressing stress), along with baseline supplemental support can prove greatly effective.

If testing is not utilized, some of the most common supplemental supports I find as general “good measures” of supporting cortisol and body balance (in conjunction with food) include:

Basic Adrenal Support Supplements

Soil Based Probiotic http://amzn.to/2kulPrG

Prebiotic https://amzn.to/2E9mXck

Cod Liver Oil https://www.corganic.com/products/evclo#592254c4b8e65

HPA-Balance https://vitalplan.com/shop/hpa-balance?utm_medium=aff&utm_source=link-connector&utm_campaign=products&utm_content=hpa-balance

Vitamin B-Complex https://www.purecapspro.com/drlauryn/pe/products/product_details.asp?ProductsID=119

Liposomal Vitamin C https://amzn.to/2qr89AT

EstroFactors (a “multi-vitamin” for women) https://llax.metagenics.com/estrofactors

Adrena-Calm (lotion for managing stress) https://amzn.to/2EERlv3

Step 5: Love Your Gut (Health)

Last but not least, your gut is the gateway to health—including your cortisol and hormone balance. If your gut health is off, then your hormones and HPA-Axis simply cannot get the nutrients and essentials they need to thrive.

In clinical practice, I find that many people with Adrenal Fatigue actually have underlying gut inflammation that perpetuates their body’s stress response.

Work with a functional medicine practitioner or nutritionist to address and assess your own gut health, for common presentations, including SIBO (bacterial overgrowth), parasites, and dysbiosis (bacteria imbalance).

In addition, LOVE your gut and heal your digestion naturally starting here: https://drlauryn.com/20-little-known-leaky-gut-symptoms/

Do you have “Adrenal Fatigue?” Can’t figure out your symptoms?

Let’s help you take back your health. Connect with Dr. Lauryn Lax today for a 10-minute complimentary consult https://drlauryn.as.me/?appointmentType=4913342 to discuss your concerns or find out about customizing a health and healing plan for you today.

The post 5 Best Natural Remedies to Treat Adrenal Fatigue Now appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/hormones-metabolism/5-best-remedies-adrenal-fatigue/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ 5 Best Natural Remedies to Treat Adrenal Fatigue Now via http://drlaurynlax.tumblr.com/

#Brian C. Dates #BrianDates #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

0 notes

drlaurynlax · 6 years

Video

5 Best Natural Remedies to Treat Adrenal Fatigue Now https://drlauryn.com/hormones-metabolism/5-best-remedies-adrenal-fatigue/ What Is Adrenal Fatigue? Adrenal Fatigue, or HPA-Axis Dysfunction (technical term), is a collection of signs and symptoms that happen in the body when the body is stressed—really stressed—resulting in a “stress response” that wreaks havoc on your health. Unfortunately, HPA-Axis Dysfunction often goes undiagnosed because the signs and symptoms seem like they could be other dysfunctions as well (blood sugar imbalances, low thyroid function, low energy, etc.). Here’s what to do when doctors can’t seem to help you. HPA AXIS DYSFUNCTION 101 (AKA: “ADRENAL FATIGUE”) In an ideal world, your HPA-Axis are the glands and organs responsible for balancing stress in your body and it includes your: Hypothalamus, Pituitary, and Adrenal. Your Thyroid gland is also involved. Together, these four regions work together to keep cortisol production (your stress hormone) in check, as well as signal the “just right amount” of cortisol appropriately when stress arises (also known as: “the fight or flight” response). For instance, if a bear is chasing you, your HPA-Axis kicks into high gear—producing more cortisol to run faster. Ideally, cortisol levels (our stress hormones) go up, “fight” the stress with the fight or flight response, then come down, like this nice bell-curve you see here. Eventually, when you escape the bear, your HPA-Axis helps bring you body back to balance and “all is well” (at least until another bear comes chasing you). However, in the case of HPA-Axis Dysfunction or Adrenal Fatigue, your HPA-Axis is challenged to balance cortisol, primarily because your body thinks you are running from a bear—at all times! Your HPA-Axis “shuts down” proper function—either continually producing cortisol OR halting production of (enough) cortisol altogether to deal with the stress. You ultimately, don’t feel like yourself—left to cope with a host of ailments or less-than-ideal health imbalances. Although stress is inevitable and a normal part of life (from rush hour traffic, work deadlines or relationship disagreements), when stress exceeds our adaptive response, all balance is lost. SIGNS & SYMPTOMS OF ADRENAL FATIGUE Common signs and symptoms of Adrenal Fatigue include: Feeling wired and tired at night Insomnia or difficulty falling asleep Afternoon yawning Get drowsy easily Slow starter in the morning Not “feeling like yourself” Easily tired (despite sleeping) Afternoon headaches Easily keyed up or trouble calming down Needing caffeine to function Feeling wired or jittery after coffee Shortness of breath Weakness, dizziness Dizzy upon standing Arthritic tendencies Allergies and/or hives Sweat easily Salt foods before tasting/crave salt Often anxious Calm on the outside, troubled on the inside Blood pressure above 120/80 OR low blood pressure Chronic low back pain, worse with fatigue Chronic constipation or bloating Difficulty maintaining manipulative corrections (chiropractic) Slow metabolism Muscle wasting Poor fitness performance/gains Blood sugar imbalances Hormone imbalances Skin conditions (acne, rashes, psoriasis) Low immunity (easily sick) Easily forget things/brain fog Panic attacks Anxiety or mood swings Feeling weepy for no reason With such a vast array of signs and symptoms, it’s no wonder that “Adrenal Fatigue” often goes misdiagnosed and overlooked. Unfortunately, in conventional medicine, HPA-Axis Dysfunction is technically NOT recognized as a disease until it’s reached the “final” or most chronic stage—also known as “Addison’s Disease.” However, before getting to that level, HPA-Axis Dysfunction takes a toll on your quality of life—both mentally AND physically. WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)? Yes, while stress is inevitable in life, adrenal fatigue is a result of TOO MUCH STRESS without the ability to recover or manage that stress. And, contrary to popular belief, stress is not just mental, it is also physical. You can be sitting on a beach in Costa Rica on vacation with seemingly no care in the world, but your body STILL be stressed—running off 3 to 4 cups of coffee most days, underlying SIBO (small intestinal bacterial overgrowth), sleeping 6 hours most nights and on your screens 8-10 hours most days. Some common causes of Adrenal Fatigue or HPA-Axis Dysfunction include: Physical Bluelight screen exposure (long times on screens) Light at night time Less than 7 hours of sleep most nights Overtraining Sedentary lifestyle Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up) Exposure to chemicals in beauty, cleaning and hygiene products Plastic Tupperware/container use and other environmental toxins Mold exposure Lack of outdoor/nature and fresh air Endlessly Google searching answers to your health questions NSAID use (headaches, etc.) Oral birthcontrol and/or long term prescription medication use Disconnection from community/meaningful relationships High coffee/caffeine consumption (more than 1 cup quality coffee/day) Disrupted circadian rhythms for sleeping, eating, working and resting patterns Artificial sweeteners (most commercial stevia included) Eating packaged, refined or processed foods Low water intake (less than half your bodyweight in ounces) Tap water (not filtered) High alcohol consumption or smoking Frequent eating out (more than preparing/handling your food) Stress over food/diet Under-eating Low fiber (Fermentable prebiotic fiber foods) Lack of quality protein (amino acids for your brain) Conventional meat and dairy consumption Grains and “gluten free” processed products (with gluten-cross contaminants) Binging/Purging and disordered eating habits Jet lag Shift work Pain (joint, musculoskeletal) Infectious/bacterial disease Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.) Mental/Emotional Type A personality—and difficulty listening to your body over your schedule Relationship stress Financial stress/pressures Lack of control Burnout Not talking about your stress (bottling it up) Lack of play/fun Not doing things you love Serotonin suppression (“feel good” brain chemicals) Social Media comparison/endless scrolling Trying to be all things to all people/people pleasing FOMO (lack of downtime for yourself) Burning a candle at both ends News binging Couple multiple stressors together at once—without much “recovery” or stress management—and you are a prime candidate for “adrenal fatigue” or HPA-Axis Dysfunction. MY ADRENAL FATIGUE STORY I was a skeptic that “Adrenal Fatigue” or HPA-Axis Dysfunction was real UNTIL I experienced it first hand. The Scene: Graduate school. Working 10-hour shift days in my clinical internship trainings. Overtraining. Sleeping 5-6 hours most nights. Lack of variety in my diet. Stressed over people pleasing my instructors and passing. Lack of community connection and “fun” outside of work and school. The Symptoms: Shortness of breath Low energy Poor fitness gains Gastric distress (bloating and constipation) Ultimately not feeling like myself The straw that broke the camel’s back happened one morning during my 5 a.m. workout—an intense workout at “Fran” (a benchmark workout in CrossFit). I gave 110% effort in that workout and set a new personal record time of 3-minutes and 58-seconds to finish the entire thing, but I ALSO pushed my body over the edge…real fast. The rest of that day—and for 4 weeks straight thereafter—I couldn’t breathe. Literally. My lung capacity began to give way and for the first time in my life, I had to think about breathing in through my nose and out through my mouth. Initially, I shrugged off my symptoms as being “all in my head,” however as several days went on, and the labored breathing continued, I began to get worried—real worried. My symptoms took me down a rabbit hole over that month, going to ever specialist in town for help: 3 ER Visits—to which they told me it was “anxiety” My General Practitioner—who told me it was “all in my head” The Urgent Care—where the doc prescribed me an inhaler for “adult onset asthma” A Neurologist—who told me I may have a brain aneurism A cardiologist—who told me I may have a heart condition or a pulmonary embolism (blockage of blood flow to my heart) And NO answers but the same lingering symptoms!!! After 4 straight weeks of trying to get to the bottom of it all, in desperation, I entered “holistic doctor” into my Google search term box, and contacted the first girl on the list. A few days later, I found myself in her office and the words, “Your symptoms are really indicative of adrenal fatigue,” roll off her lips—something I had NEVER heard of before. Long story short, a hormone test, a good talk about current stressors in my life, and a few assessments later, I learned about a condition that would later become a common, every day epidemic I now see in my own Functional Medicine Practice. The “prescription?” Eating a nutrient-dense diet (not just protein shakes and the same thing every day) Sleeping 7-9 hours each night Short term supplemental supports Doing less HIIT/Cardio for a time, and more yoga, walking and weight lifting Loving my gut with probiotic and prebiotic foods and supports Making time for play Mentally, not letting the “little things” get to me and cutting out the drains in my life (i.e. people pleasing) And using my voice—to speak up for myself The moral of the story? “Adrenal Fatigue” is real—and stress goes far beyond mental stress. Consider the current top stressors in your daily, modern lifestyle and how they are impacting your overall health. Then, if you want to feel good—really good—integrate these 5 Essential Steps to Heal from Adrenal Fatigue Naturally. 5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY Step 1: Listen to Your Body “Mind over matter” is NOT the tactic you want to use in adrenal fatigue recovery. A HUGE part of healing is about re-connecting—or simply connecting—with your body for the first time in awhile. It’s not forcing yourself to run or do CrossFit if your body is just craving yoga or a walk; or vice versa It’s eating a salad one day, and another day, eating a steak or burger It’s drinking coffee in moderation—not forcing your body to function by simply adding more caffeine It’s sleeping in instead of waking up at 4 am or 5 am to fit in your workout; or going to bed at a decent time in order to wake up fully energized It’s tuning in. The path of least resistance is where we find the most freedom, energy and aliveness Step 2: Address Stress We live in a stressful world. In fact, many of our daily stressors have become the “norm,” that we no longer question them as being stressful at all. However, when we consider how the human body was created to “optimally function” and compare that to our modern day lifestyles, it’s a no brainer why adrenal fatigue is so common amongst humankind. The BIGGEST game changer in reversing “Adrenal Fatigue” and improving your health comes down to “addressing stress”—cutting out the “little things” that take a toll on your body. Where to start? Focus on one at a time. Little things WILL make a big difference. Some ideas: Replace nighttime screens with a book instead Candle down at night—dim the lights in your house and rid of light pollution Cut the chronic cardio, and balance it out with weight training, walks and yoga Just say “no” (stop people pleasing so much) Put on your oxygen mask first in order to help others Replace your plastic water bottles and containers with stainless steel Replace toxic cleaning and beauty products with more natural ones (The Environmental Working Group www.ewg.org is a great source for helping you do this) Vary up your diet with a variety of nutrient-dense foods (not eating the same thing every day) Take “recess” breaks away from your desk/screens Focus on doing one thing at a time—or a few things each day—instead of a never ending to-do list Incorporate “play” into your day Stick to one cup of coffee per day, and sip herbal tea or Teecino in lieu of other cups Cut the artificial sweeteners once and for all The world is your oyster, but guaranteed there are a lot of “little things” that can make a big difference in your healing. Step 3: Eat Real Food Let food be thy medicine. Not just for a healthy gut, but also a healthy brain and balance. A balanced diet leads to a balanced body. Your body sees nutrients—not calories, not macros—and it desires a balance of real foods in order to perform every metabolic action necessary to function (cortisol balancing included). Build your diet off of real whole foods including: Sustainable Proteins & Fish (pastured, wild-caught, grass-fed and organic are ideal) Dark Leafy Greens Prebiotic Colorful Fibers & Starchy Tubers (winter squashes, sweet potatoes, carrots, plantains) Healthy Plant & Animal Fats (avocado, ghee, grass-fed butter, coconut oil, coconut butter, extra virgin olive oil, raw nuts and seeds) Some Fresh Fruits Lots of (Clean, Filtered) Water Simple but powerful. Also ensuring you are eating ENOUGH is crucial. A common roadblock people run into with Adrenal Fatigue is “accidental dieting” or chronic under-eating https://drlauryn.com/are-you-under-eating-8-red-flags-youre-not-eating-enough/. How much is “enough?” While calories are only a piece of the puzzle, aim for at least 12-14 times your bodyweight as a baseline of caloric intake, adding approximately 500-calories for every hour of moderate-vigorous exercise. For women, this generally between 1800-2200 calories at a minimum, and guys, 2200-2400 as a minimum. Consult with a nutritionist or functional medicine provider for further customization https://drlauryn.com/work-with-me Step 4: Smart Testing & Supplementation “Test don’t guess” is the methodology behind lab testing, and the DUTCH Test https://dutchtest.com is “gold standard” test for assessing for “Adrenal Fatigue.” This urine and saliva test assesses your cortisol, and other hormone levels, over the course of 24-hours to note the patterns of high, low or normal results. However, if testing is not sought, often times treatment integrating all the steps in this article (particularly addressing stress), along with baseline supplemental support can prove greatly effective. If testing is not utilized, some of the most common supplemental supports I find as general “good measures” of supporting cortisol and body balance (in conjunction with food) include: Basic Adrenal Support Supplements Soil Based Probiotic http://amzn.to/2kulPrG Prebiotic https://amzn.to/2E9mXck Cod Liver Oil https://www.corganic.com/products/evclo#592254c4b8e65 HPA-Balance https://vitalplan.com/shop/hpa-balance?utm_medium=aff&utm_source=link-connector&utm_campaign=products&utm_content=hpa-balance Vitamin B-Complex https://www.purecapspro.com/drlauryn/pe/products/product_details.asp?ProductsID=119 Liposomal Vitamin C https://amzn.to/2qr89AT EstroFactors (a “multi-vitamin” for women) https://llax.metagenics.com/estrofactors Adrena-Calm (lotion for managing stress) https://amzn.to/2EERlv3 Step 5: Love Your Gut (Health) Last but not least, your gut is the gateway to health—including your cortisol and hormone balance. If your gut health is off, then your hormones and HPA-Axis simply cannot get the nutrients and essentials they need to thrive. In clinical practice, I find that many people with Adrenal Fatigue actually have underlying gut inflammation that perpetuates their body’s stress response. Work with a functional medicine practitioner or nutritionist to address and assess your own gut health, for common presentations, including SIBO (bacterial overgrowth), parasites, and dysbiosis (bacteria imbalance). In addition, LOVE your gut and heal your digestion naturally starting here: https://drlauryn.com/20-little-known-leaky-gut-symptoms/ Do you have “Adrenal Fatigue?” Can’t figure out your symptoms? Let’s help you take back your health. Connect with Dr. Lauryn Lax today for a 10-minute complimentary consult https://drlauryn.as.me/?appointmentType=4913342 to discuss your concerns or find out about customizing a health and healing plan for you today. The post 5 Best Natural Remedies to Treat Adrenal Fatigue Now appeared first on Meet Dr. Lauryn.

#Holistic #Nutrition #Therapy #Recovery #Functional #Medicine #Dr. Lauryn Lax #Dr.Lauryn

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consulting-celiac-in-the-tardis · 6 years

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How to Stay Healthy and Hydrated Year-Round with OMI Bottle

New blog post!

This post is generously sponsored by OMI Bottle.

As the temperatures drop, your motivation to stay healthy and hydrated may fall just as much. After all, Thanksgiving dinner and Christmas cookies are right around the corner - and who wants to sip on ice water or go for a run when the weather already has your teeth chattering?

Today, though, I’m partnering with OMI Bottle to share my top tips and tricks for staying healthy and hydrated all year long! As usual, I want to say that I’m neither a doctor nor a health expert. However, I’ve had plenty of experience with staying healthy and hydrated year-round as a chronically ill college student.

So keep reading to learn my top four secrets on how to stay healthy and hydrated in college, out of college, and year-round - plus, learn how OMI Bottle can help you live a healthier lifestyle in 2017 and beyond!

1. Move that bod!

This is perhaps the most obvious health “secret” out there: you + movement = one happier and healthier body. In fact, research has found that exercise can improve people's self esteem, sleep patterns, range of motion and metabolism, and it can decrease the risk of cancers and heart disease. Talk about a major two-for-one deal!

In my experience, moving your body is even more important when you have a chronic illness like fibromyalgia. After hours of sitting in class or working on my computer, nine out of ten times, my neck and joints are not happy campers. Doing a workout - whether it’s a hard cardio session on the gym stair stepper or a relaxing yoga practice in my apartment - helps loosen me up and get everything to relax.

As a bonus, exercise also reduces the body's stress hormones and increases endorphins, or the "happy" hormone. For me, stress is one of the biggest triggers for fibromyalgia flares and stomach problems (related to my celiac disease). So the more regularly I make time for exercise, the less stressed I am, the better I feel, and the more exercise I want to do. Hello healthy living cycle!

2. Keep a water bottle close at hand.

One aspect of health that a lot of people overlook, though, is staying hydrated. In fact, as of 2013, 75 percent of Americans can be classifed as chronically dehydrated. If you’re following tip number one and enjoying a sweaty workout sesh on the regular, getting enough liquids is even more important.

Like this post? Then tweet me some love by clicking here: "#ad Learn this #glutenfree #college #celiac's top secrets for staying #healthy and #hydrated all year long, with some help from @omibottle! http://bit.ly/2A3bAon"

The easiest hydration trick I’ve found is making a reusable water bottle your favorite accessory. Even during the fall and winter, I take my reusable water bottle with me everywhere and make sure to take advantage of the filtered water stations around my college campus.

As I’ve shared in previous posts, hydration may be especially vital if you have fibromyalgia and/or celiac disease like me. Some of the medications I take for my chronic illnesses give me dry mouth, which calls for lots of water. Plus, drinking at least 64 ounces of water a day keeps my finicky digestion groovin’ along, if ya know what I mean.

If you don’t already have a reusable water bottle or are looking for an even better option than the ones sitting in your cupboard, keep scrolling to learn about the new water bottle I’m majorly crushing on!

3. Find medications and/or supplements that work for you - and remember to take them.

Some people can get all the nutrients they need from food and don’t need to take any supplements or pills on a regular basis. (As crazy as that may sound to spoonies like me.) For others, though, supplements can be key to staying healthy in college or other hectic times in life, like the holiday season. Discuss possible supplement needs with your doctor, and if you have chronic illnesses, I definitely suggest asking for blood work to test your vitamin levels.

Personally, my doctor recently discovered that I was iron deficient. I started taking iron supplements six months ago, and I’ve definitely noticed a big improvement in my energy levels. Earlier this year, I also shared my experience with a joint health supplement. Supplements and medications can't totally "fix" my chronic illnesses, but finding the right ones has made a (sometimes amazing) difference...and the same could be said for you.

Even once you find the supplements and medicines that work for you, though, remembering to take them can often be a challenge. As someone who is medically required to take several pills twice a day, I also can relate 1000% to the awkwardness of having to tote your pillbox or plastic bags with pills to various social events.

This is where OMI Bottle comes in!

4. Discover products that help you live a healthier lifestyle...like OMI Bottle!

The OMI Bottle is an inventive new 24-ounce water bottle that just launched its Kickstarter campaign earlier this week. What makes me so excited about OMI Bottle compared to all the other water bottles on the market? It has a built-in pill dispenser!

OMI Bottle’s seven-day pill organizer slides right into the water bottle itself, so, as long as you have your water bottle nearby, you have your pills nearby too. Having daily compartments in the organizer also means you can easily separate your pills by times you need to take them or even store a whole week's worth of medications or supplements inside your water bottle. No more frantically searching through your purse for the right pills (been there, still sometimes do that...)

OMI Bottle is also great for anyone who wants a practical reusable water bottle that looks a lil’ more stylish than the average bottle. OMI Bottle is small enough to fit in your purse or backpack, and it’s made of BPA-free Tritan plastic that can be bought in various colors, like Stone Silver, Pearl White and Rose Gold.

Like with any healthy living product, I don’t think that buying an OMI Bottle will automatically make you ten times healthier. However, if you want to be better about staying hydrated and are hoping to adopt a healthier lifestyle, OMI Bottle is a great place to start. And if you’re a fellow member of the chronic illness community who needs to take pills multiple times a day? Well, it sounds like OMI Bottle will make it easier than ever for people transport and remember to take their pills.

To learn more about OMI Bottle, check out their Kickstarer campaign here or their Facebook, Twitter and Instagram pages.

The truth is, fall and winter can be a hard season to stay hydrated and adhere to healthy habits. Not only can the weather make "Netflix and chill" sound more appealing than "gym and chilled water," but it can also be easy to let the holiday rush push self-care to the bottom of your to-do list. However, whether you're trying to learn how to stay healthy in college or just how to stay hydrated every month of the year, don't forget to take care of yourself during these next few months. Who knows? With some help from the tips I’ve shared above and healthy living products like OMI Bottle, you might be able to make this winter your healthiest and most hydrated season yet!

*I received monetary compensation in exchange for spreading the word about OMI Bottle. However, I only partner with brands and products that I personally belive in, and all opinions and thoughts are my own. Thank you for supporting what supports Casey the College Celiac!*

Have you heard of OMI Bottle before? How do you stay hydrated and healthy all year long? Tell me in the comments!

via Blogger http://ift.tt/2hyWvzD

#Blogger #college #celiac #gluten free #coeliac #celiacs #paleo #primal #foodporn #foodart

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boomvanababyboomer · 7 years

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Avoiding Alzheimers For Yourself Today - 6 Pillars of Prevention

For some reason, I have been quite stressed about Alzheimers lately. I forget things, nothing major, and it’s probably down to my yoyo dieting, but I am still worried, even if it paranoia in my early 50’s. Promising research shows that you can reduce your risk of Alzheimer’s and other dementias through a combination of simple but effective lifestyle changes. By leading a brain-healthy lifestyle, you may be able to prevent the symptoms of Alzheimer’s disease and slow down, or even reverse, the process of deterioration. By identifying and controlling your personal risk factors, you can maximize your chances of lifelong brain health and take effective steps to preserve your cognitive abilities. The 6 pillars for reducing your risk

Alzheimer's is a complex disease with multiple risk factors. Some, like your age and genetics, are outside your control. However, there are six pillars for a brain-healthy lifestyle that are within your control. The more you strengthen each of the six pillars in your daily life, the longer—and stronger—your brain will stay working.

Pillar #1: Regular exercise

According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50 percent. What’s more, exercise can also slow further deterioration in those who have already started to develop cognitive problems. Exercise protects against Alzheimer’s by stimulating the brain’s ability to maintain old connections as well as make new ones. You should be trying to get at least 150 minutes of moderate intensity exercise each week. The ideal plan involves a combination of cardio exercise and strength training. Good activities for beginners include walking and swimming. Build muscle to pump up your brain. Yes WEIGHT TRAINING. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half. Include balance and coordination exercises. Head injuries from falls are an increasing risk as you age, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance balls.

Pillar #2: Social engagement

Human beings are highly social creatures. We don’t thrive in isolation, and neither do our brains. Staying socially engaged may even protect against Alzheimer’s disease and dementia in later life, so make developing and maintaining a strong network of friends a priority.You don’t need to be a social butterfly or the life of the party, but you do need to regularly connect face-to-face with someone who cares about you and makes you feel heard. While many of us become more isolated as we get older, it’s never too late to meet others and develop new friendships: Volunteer Join a club or social group Visit your local community center or senior center Take group classes (such as at the gym or a community college) Reach out over the phone or email Connect to others via social networks such as Facebook Get to know your neighbors Make a weekly date with friends Get out (go to the movies, the park, museums, and other public places)

Pillar #3: Healthy diet

In Alzheimer’s disease, inflammation and insulin resistance injure neurons and inhibit communication between brain cells. Alzheimer’s is sometimes described as “diabetes of the brain,” and a growing body of research suggests a strong link between metabolic disorders and the signal processing systems. By adjusting your eating habits, however, you can help reduce inflammation and protect your brain. Cut down on sugar. Sugary foods and refined carbs such as white flour, white rice, and pasta can lead to dramatic spikes in blood sugar which inflame your brain. Watch out for hidden sugar in all kinds of packaged foods from cereals and bread to pasta sauce and low or no-fat products. Enjoy a Mediterranean diet. Several epidemiological studies show that eating a Mediterranean diet dramatically reduces the risk of cognitive imapairment and Alzheimer's disease. That means plenty of vegetables, beans, whole grains, fish and olive oil—and limited processed food. Avoid trans fats.These fats can cause inflammation and produce free radicals—both of which are hard on the brain. Reduce your consumption by avoiding fast food, fried and packaged foods, and anything that contains “partially hydrogenated oils,” even if it claims to be trans fat-free. Get plenty of omega-3 fats. Evidence suggests that the DHA found in these healthy fats may help prevent Alzheimer's disease and dementia by reducing beta-amyloid plaques. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, seaweed, and sardines. You can also supplement with fish oil. Stock up on fruit and vegetables. When it comes to fruits and vegetables, the more the better. Eat up across the color spectrum to maximize protective antioxidants and vitamins, including green leafy vegetables, berries, and cruciferous vegetables such as broccoli. Enjoy daily cups of tea. Regular consumption of great tea may enhance memmory and mental alertness and slow brain aging. White and oolong teas are also particularly brain healthy. Drinking 2-4 cups daily has proven benefits. Although not as powerful as tea, coffee also confers brain benefits. Cook at home often. By cooking at home, you can ensure that you're eating fresh, wholesome meals that are high in brain-healthy nutrients and low in sugar, salt, unhealthy fat, and additives, Folic acid, vitamin B12, vitamin D, magnesium, and fish oil may help to preserve brain health. Studies of vitamin E, ginkgo biloba, coenzyme Q10, and turmeric have yielded less conclusive results, but may also be beneficial in preventing or delaying Alzheimer’s and dementia symptoms.

Pillar #4: Mental stimulation

Those who continue learning new things throughout life and challenging their brains are less likely to develop Alzheimer’s disease and dementia. In essence, you need to “use it or lose it.” In the groundbreaking NIH ACTIVE study, older adults who received as few as 10 sessions of mental training not only improved their cognitive functioning in daily activities in the months after the training, but continued to show long-lasting improvements 10 years later. Activities involving multiple tasks or requiring communication, interaction, and organization offer the greatest protection. Set aside time each day to stimulate your brain: Learn something new. Study a foreign language, practice a musical instrument, read the newspaper or a good book, or take up a new hobby. The greater the novelty and challenge, the greater the benefit. Practice memorization. Start with something short, progressing to something a little more involved, such as the 50 U.S. state capitals. Create rhymes and patterns to strengthen your memory connections. Enjoy strategy games, puzzles, and riddles. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. Do a crossword puzzle, play board games, cards, or word and number games such as Scrabble or Sudoku. Practice the 5 W’s. Observe and report like a crime detective. Keep a “Who, What, Where, When, and Why” list of your daily experiences. Capturing visual details keeps your neurons firing. Follow the road less traveled. Take a new route, eat with your non-dominant hand, rearrange your computer file system. Vary your habits regularly to create new brain pathways.

Pillar #5: Quality sleep

It’s common for people with Alzheimer’s disease to suffer from insomnia and other sleep problems. But new research suggests that disrupted sleep isn’t just a symptom of Alzheimer’s, but a possible risk factor. An increasing number of studies have linked poor sleep to higher levels of beta-amyloid, a sticky brain-clogging protein that in turn further interferes with sleep—especially with the deep sleep necessary for memory formation. Other studies emphasize the importance of uninterrupted sleep for flushing out brain toxins. If nightly sleep deprivation is slowing your thinking and affecting your mood, you may be at greater risk of developing symptoms of Alzheimer’s disease. The vast majority of adults need at least 8 hours of sleep per night. Get screened for sleep apnea. If you've received complaints about your snoring, you may want to get tested for sleep apnea, a potentially dangerous condition where breathing is disrupted during sleep. Treatment can make a huge difference in both your health and sleep quality. Establish a regular sleep schedule. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brain's clock responds to regularity. Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes. Set the mood. Reserve your bed for sleep and sex, and ban television and computers from the bedroom (both are stimulating and may lead to difficulties falling asleep). Create a relaxing bedtime ritual. Take a hot bath, do some light stretches, write in your journal, or dim the lights. As it becomes habit, your nightly ritual will send a powerful signal to your brain that it's time for deep restorative sleep. Quiet your inner chatter. When stress, anxiety, or negative internal dialogues keep you awake, get out of bed. Try reading or relaxing in another room for twenty minutes then hop back in.

Pillar #6: Stress management

Chronic or persistent stress can take a heavy toll on the brain, leading to shrinkage in a key memory area, hampering nerve cell growth, and increasing the risk of Alzheimer’s disease and dementia. Yet simple stress management tools can minimize its harmful effects. Breathe! Quiet your stress response with deep, abdominal breathing. Restorative breathing is powerful, simple, and free! Schedule daily relaxation activities. Keeping stress under control requires regular effort. Make relaxation a priority, whether it’s a walk in the park, playtime with your dog, yoga, or a soothing bath. Nourish inner peace. Regular meditation, prayer, reflection, and religious practice may immunize you against the damaging effects of stress. Make fun a priority. All work and no play is not good for your stress levels or your brain. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress.

Other tips to reduce the risk of Alzheimer's

Just as what’s good for the body is also good for the brain, so too is the converse: what’s bad for the body is bad for the brain. Stop smoking. Smoking is one of the most preventable risk factors for Alzheimer’s disease. One study found that smokers over the age of 65 have a nearly 80% higher risk of Alzheimer’s than those who have never smoked. When you stop smoking, the brain benefits from improved circulation almost immediately. Control blood pressure and cholesterol levels. Both high blood pressure and high total cholesterol are associated with an increased risk of Alzheimer’s disease and vascular dementia. Improving those numbers are good for your brain as well as your heart. Watch your weight. Extra pounds are a risk factor for Alzheimer’s disease and other types of dementia. A major study found that people who were overweight in midlife were twice as likely to develop Alzheimer’s down the line, and those who were obese had three times the risk. Losing weight can go a long way to protecting your brain. Drink only in moderation. While there appear to be brain benefits in consuming red wine in moderation, heavy alcohol consumption can dramatically raise the risk of Alzheimer’s and accelerate brain aging. Click to Post

#alzheimers #antiaging #dementia #diet #energy #health #longevity #mental health #sleep

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elizabethbgrimes · 6 years

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5 Best Natural Remedies to Treat Adrenal Fatigue Now

What Is Adrenal Fatigue?

Here’s what to do when doctors can’t seem to help you.

HPA AXIS DYSFUNCTION 101 (AKA: “ADRENAL FATIGUE”)

Eventually, when you escape the bear, your HPA-Axis helps bring you body back to balance and “all is well” (at least until another bear comes chasing you).

However, in the case of HPA-Axis Dysfunction or Adrenal Fatigue, your HPA-Axis is challenged to balance cortisol, primarily because your body thinks you are running from a bear—at all times!

Although stress is inevitable and a normal part of life (from rush hour traffic, work deadlines or relationship disagreements), when stress exceeds our adaptive response, all balance is lost.

SIGNS & SYMPTOMS OF ADRENAL FATIGUE

Common signs and symptoms of Adrenal Fatigue include:

Feeling wired and tired at night

Insomnia or difficulty falling asleep

Afternoon yawning

Get drowsy easily

Slow starter in the morning

Not “feeling like yourself”

Easily tired (despite sleeping)

Afternoon headaches

Easily keyed up or trouble calming down

Needing caffeine to function

Feeling wired or jittery after coffee

Shortness of breath

Weakness, dizziness

Dizzy upon standing

Arthritic tendencies

Allergies and/or hives

Sweat easily

Salt foods before tasting/crave salt

Often anxious

Calm on the outside, troubled on the inside

Blood pressure above 120/80 OR low blood pressure

Chronic low back pain, worse with fatigue

Chronic constipation or bloating

Difficulty maintaining manipulative corrections (chiropractic)

Slow metabolism

Muscle wasting

Poor fitness performance/gains

Blood sugar imbalances

Hormone imbalances

Skin conditions (acne, rashes, psoriasis)

Low immunity (easily sick)

Easily forget things/brain fog

Panic attacks

Anxiety or mood swings

Feeling weepy for no reason

However, before getting to that level, HPA-Axis Dysfunction takes a toll on your quality of life—both mentally AND physically.

WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)?

Yes, while stress is inevitable in life, adrenal fatigue is a result of TOO MUCH STRESS without the ability to recover or manage that stress.

Some common causes of Adrenal Fatigue or HPA-Axis Dysfunction include:

Physical

Bluelight screen exposure (long times on screens)

Light at night time

Less than 7 hours of sleep most nights

Overtraining

Sedentary lifestyle

Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up)

Exposure to chemicals in beauty, cleaning and hygiene products

Plastic Tupperware/container use and other environmental toxins

Mold exposure

Lack of outdoor/nature and fresh air

Endlessly Google searching answers to your health questions

NSAID use (headaches, etc.)

Oral birthcontrol and/or long term prescription medication use

Disconnection from community/meaningful relationships

High coffee/caffeine consumption (more than 1 cup quality coffee/day)

Disrupted circadian rhythms for sleeping, eating, working and resting patterns

Artificial sweeteners (most commercial stevia included)

Eating packaged, refined or processed foods

Low water intake (less than half your bodyweight in ounces)

Tap water (not filtered)

High alcohol consumption or smoking

Frequent eating out (more than preparing/handling your food)

Stress over food/diet

Under-eating

Low fiber (Fermentable prebiotic fiber foods)

Lack of quality protein (amino acids for your brain)

Conventional meat and dairy consumption

Grains and “gluten free” processed products (with gluten-cross contaminants)

Binging/Purging and disordered eating habits

Jet lag

Shift work

Pain (joint, musculoskeletal)

Infectious/bacterial disease

Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.)

Mental/Emotional

Type A personality—and difficulty listening to your body over your schedule

Relationship stress

Financial stress/pressures

Lack of control

Burnout

Not talking about your stress (bottling it up)

Lack of play/fun

Not doing things you love

Serotonin suppression (“feel good” brain chemicals)

Social Media comparison/endless scrolling

Trying to be all things to all people/people pleasing

FOMO (lack of downtime for yourself)

Burning a candle at both ends

News binging

Couple multiple stressors together at once—without much “recovery” or stress management—and you are a prime candidate for “adrenal fatigue” or HPA-Axis Dysfunction.

MY ADRENAL FATIGUE STORY

I was a skeptic that “Adrenal Fatigue” or HPA-Axis Dysfunction was real UNTIL I experienced it first hand.

The Scene:

Graduate school.

Working 10-hour shift days in my clinical internship trainings.

Overtraining.

Sleeping 5-6 hours most nights.

Lack of variety in my diet.

Stressed over people pleasing my instructors and passing.

Lack of community connection and “fun” outside of work and school.

The Symptoms:

Shortness of breath

Low energy

Poor fitness gains

Gastric distress (bloating and constipation)

Ultimately not feeling like myself

Initially, I shrugged off my symptoms as being “all in my head,” however as several days went on, and the labored breathing continued, I began to get worried—real worried.

My symptoms took me down a rabbit hole over that month, going to ever specialist in town for help:

3 ER Visits—to which they told me it was “anxiety”

My General Practitioner—who told me it was “all in my head”

The Urgent Care—where the doc prescribed me an inhaler for “adult onset asthma”

A Neurologist—who told me I may have a brain aneurism

A cardiologist—who told me I may have a heart condition or a pulmonary embolism (blockage of blood flow to my heart)

And NO answers but the same lingering symptoms!!!

After 4 straight weeks of trying to get to the bottom of it all, in desperation, I entered “holistic doctor” into my Google search term box, and contacted the first girl on the list.

A few days later, I found myself in her office and the words, “Your symptoms are really indicative of adrenal fatigue,” roll off her lips—something I had NEVER heard of before.

The “prescription?”

Eating a nutrient-dense diet (not just protein shakes and the same thing every day)

Sleeping 7-9 hours each night

Short term supplemental supports

Doing less HIIT/Cardio for a time, and more yoga, walking and weight lifting

Loving my gut with probiotic and prebiotic foods and supports

Making time for play

Mentally, not letting the “little things” get to me and cutting out the drains in my life (i.e. people pleasing)

And using my voice—to speak up for myself

The moral of the story? “Adrenal Fatigue” is real—and stress goes far beyond mental stress.

5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY

Step 1: Listen to Your Body

It’s not forcing yourself to run or do CrossFit if your body is just craving yoga or a walk; or vice versa

It’s eating a salad one day, and another day, eating a steak or burger

It’s drinking coffee in moderation—not forcing your body to function by simply adding more caffeine

It’s sleeping in instead of waking up at 4 am or 5 am to fit in your workout; or going to bed at a decent time in order to wake up fully energized

It’s tuning in.

The path of least resistance is where we find the most freedom, energy and aliveness

Step 2: Address Stress

We live in a stressful world.

In fact, many of our daily stressors have become the “norm,” that we no longer question them as being stressful at all.

The BIGGEST game changer in reversing “Adrenal Fatigue” and improving your health comes down to “addressing stress”—cutting out the “little things” that take a toll on your body.

Where to start? Focus on one at a time. Little things WILL make a big difference.

Some ideas:

Replace nighttime screens with a book instead

Candle down at night—dim the lights in your house and rid of light pollution

Cut the chronic cardio, and balance it out with weight training, walks and yoga

Just say “no” (stop people pleasing so much)

Put on your oxygen mask first in order to help others

Replace your plastic water bottles and containers with stainless steel

Replace toxic cleaning and beauty products with more natural ones (The Environmental Working Group www.ewg.org is a great source for helping you do this)

Vary up your diet with a variety of nutrient-dense foods (not eating the same thing every day)

Take “recess” breaks away from your desk/screens

Focus on doing one thing at a time—or a few things each day—instead of a never ending to-do list

Incorporate “play” into your day

Stick to one cup of coffee per day, and sip herbal tea or Teecino in lieu of other cups

Cut the artificial sweeteners once and for all

The world is your oyster, but guaranteed there are a lot of “little things” that can make a big difference in your healing.

Step 3: Eat Real Food

Let food be thy medicine. Not just for a healthy gut, but also a healthy brain and balance.

Build your diet off of real whole foods including:

Sustainable Proteins & Fish (pastured, wild-caught, grass-fed and organic are ideal)

Dark Leafy Greens

Prebiotic Colorful Fibers & Starchy Tubers (winter squashes, sweet potatoes, carrots, plantains)

Healthy Plant & Animal Fats (avocado, ghee, grass-fed butter, coconut oil, coconut butter, extra virgin olive oil, raw nuts and seeds)

Some Fresh Fruits

Lots of (Clean, Filtered) Water

How much is “enough?”

Step 4: Smart Testing & Supplementation

If testing is not utilized, some of the most common supplemental supports I find as general “good measures” of supporting cortisol and body balance (in conjunction with food) include:

Basic Adrenal Support Supplements

Soil Based Probiotic http://amzn.to/2kulPrG

Prebiotic https://amzn.to/2E9mXck

Cod Liver Oil https://www.corganic.com/products/evclo#592254c4b8e65

HPA-Balance https://vitalplan.com/shop/hpa-balance?utm_medium=aff&utm_source=link-connector&utm_campaign=products&utm_content=hpa-balance

Vitamin B-Complex https://www.purecapspro.com/drlauryn/pe/products/product_details.asp?ProductsID=119

Liposomal Vitamin C https://amzn.to/2qr89AT

EstroFactors (a “multi-vitamin” for women) https://llax.metagenics.com/estrofactors

Adrena-Calm (lotion for managing stress) https://amzn.to/2EERlv3

Step 5: Love Your Gut (Health)

In clinical practice, I find that many people with Adrenal Fatigue actually have underlying gut inflammation that perpetuates their body’s stress response.

In addition, LOVE your gut and heal your digestion naturally starting here: https://drlauryn.com/20-little-known-leaky-gut-symptoms/

Do you have “Adrenal Fatigue?” Can’t figure out your symptoms?

The post 5 Best Natural Remedies to Treat Adrenal Fatigue Now appeared first on Meet Dr. Lauryn.

#Elizabeth B. Grimes #ElizabethGrimes #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

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brian-cdates · 6 years

Video

5 Best Natural Remedies to Treat Adrenal Fatigue Now https://drlaurynlax.tumblr.com/post/176028508511 What Is Adrenal Fatigue? Adrenal Fatigue, or HPA-Axis Dysfunction (technical term), is a collection of signs and symptoms that happen in the body when the body is stressed—really stressed—resulting in a “stress response” that wreaks havoc on your health. Unfortunately, HPA-Axis Dysfunction often goes undiagnosed because the signs and symptoms seem like they could be other dysfunctions as well (blood sugar imbalances, low thyroid function, low energy, etc.). Here’s what to do when doctors can’t seem to help you. HPA AXIS DYSFUNCTION 101 (AKA: “ADRENAL FATIGUE”) In an ideal world, your HPA-Axis are the glands and organs responsible for balancing stress in your body and it includes your: Hypothalamus, Pituitary, and Adrenal. Your Thyroid gland is also involved. Together, these four regions work together to keep cortisol production (your stress hormone) in check, as well as signal the “just right amount” of cortisol appropriately when stress arises (also known as: “the fight or flight” response). For instance, if a bear is chasing you, your HPA-Axis kicks into high gear—producing more cortisol to run faster. Ideally, cortisol levels (our stress hormones) go up, “fight” the stress with the fight or flight response, then come down, like this nice bell-curve you see here. Eventually, when you escape the bear, your HPA-Axis helps bring you body back to balance and “all is well” (at least until another bear comes chasing you). However, in the case of HPA-Axis Dysfunction or Adrenal Fatigue, your HPA-Axis is challenged to balance cortisol, primarily because your body thinks you are running from a bear—at all times! Your HPA-Axis “shuts down” proper function—either continually producing cortisol OR halting production of (enough) cortisol altogether to deal with the stress. You ultimately, don’t feel like yourself—left to cope with a host of ailments or less-than-ideal health imbalances. Although stress is inevitable and a normal part of life (from rush hour traffic, work deadlines or relationship disagreements), when stress exceeds our adaptive response, all balance is lost. SIGNS & SYMPTOMS OF ADRENAL FATIGUE Common signs and symptoms of Adrenal Fatigue include: Feeling wired and tired at night Insomnia or difficulty falling asleep Afternoon yawning Get drowsy easily Slow starter in the morning Not “feeling like yourself” Easily tired (despite sleeping) Afternoon headaches Easily keyed up or trouble calming down Needing caffeine to function Feeling wired or jittery after coffee Shortness of breath Weakness, dizziness Dizzy upon standing Arthritic tendencies Allergies and/or hives Sweat easily Salt foods before tasting/crave salt Often anxious Calm on the outside, troubled on the inside Blood pressure above 120/80 OR low blood pressure Chronic low back pain, worse with fatigue Chronic constipation or bloating Difficulty maintaining manipulative corrections (chiropractic) Slow metabolism Muscle wasting Poor fitness performance/gains Blood sugar imbalances Hormone imbalances Skin conditions (acne, rashes, psoriasis) Low immunity (easily sick) Easily forget things/brain fog Panic attacks Anxiety or mood swings Feeling weepy for no reason With such a vast array of signs and symptoms, it’s no wonder that “Adrenal Fatigue” often goes misdiagnosed and overlooked. Unfortunately, in conventional medicine, HPA-Axis Dysfunction is technically NOT recognized as a disease until it’s reached the “final” or most chronic stage—also known as “Addison’s Disease.” However, before getting to that level, HPA-Axis Dysfunction takes a toll on your quality of life—both mentally AND physically. WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)? Yes, while stress is inevitable in life, adrenal fatigue is a result of TOO MUCH STRESS without the ability to recover or manage that stress. And, contrary to popular belief, stress is not just mental, it is also physical. You can be sitting on a beach in Costa Rica on vacation with seemingly no care in the world, but your body STILL be stressed—running off 3 to 4 cups of coffee most days, underlying SIBO (small intestinal bacterial overgrowth), sleeping 6 hours most nights and on your screens 8-10 hours most days. Some common causes of Adrenal Fatigue or HPA-Axis Dysfunction include: Physical Bluelight screen exposure (long times on screens) Light at night time Less than 7 hours of sleep most nights Overtraining Sedentary lifestyle Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up) Exposure to chemicals in beauty, cleaning and hygiene products Plastic Tupperware/container use and other environmental toxins Mold exposure Lack of outdoor/nature and fresh air Endlessly Google searching answers to your health questions NSAID use (headaches, etc.) Oral birthcontrol and/or long term prescription medication use Disconnection from community/meaningful relationships High coffee/caffeine consumption (more than 1 cup quality coffee/day) Disrupted circadian rhythms for sleeping, eating, working and resting patterns Artificial sweeteners (most commercial stevia included) Eating packaged, refined or processed foods Low water intake (less than half your bodyweight in ounces) Tap water (not filtered) High alcohol consumption or smoking Frequent eating out (more than preparing/handling your food) Stress over food/diet Under-eating Low fiber (Fermentable prebiotic fiber foods) Lack of quality protein (amino acids for your brain) Conventional meat and dairy consumption Grains and “gluten free” processed products (with gluten-cross contaminants) Binging/Purging and disordered eating habits Jet lag Shift work Pain (joint, musculoskeletal) Infectious/bacterial disease Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.) Mental/Emotional Type A personality—and difficulty listening to your body over your schedule Relationship stress Financial stress/pressures Lack of control Burnout Not talking about your stress (bottling it up) Lack of play/fun Not doing things you love Serotonin suppression (“feel good” brain chemicals) Social Media comparison/endless scrolling Trying to be all things to all people/people pleasing FOMO (lack of downtime for yourself) Burning a candle at both ends News binging Couple multiple stressors together at once—without much “recovery” or stress management—and you are a prime candidate for “adrenal fatigue” or HPA-Axis Dysfunction. MY ADRENAL FATIGUE STORY I was a skeptic that “Adrenal Fatigue” or HPA-Axis Dysfunction was real UNTIL I experienced it first hand. The Scene: Graduate school. Working 10-hour shift days in my clinical internship trainings. Overtraining. Sleeping 5-6 hours most nights. Lack of variety in my diet. Stressed over people pleasing my instructors and passing. Lack of community connection and “fun” outside of work and school. The Symptoms: Shortness of breath Low energy Poor fitness gains Gastric distress (bloating and constipation) Ultimately not feeling like myself The straw that broke the camel’s back happened one morning during my 5 a.m. workout—an intense workout at “Fran” (a benchmark workout in CrossFit). I gave 110% effort in that workout and set a new personal record time of 3-minutes and 58-seconds to finish the entire thing, but I ALSO pushed my body over the edge…real fast. The rest of that day—and for 4 weeks straight thereafter—I couldn’t breathe. Literally. My lung capacity began to give way and for the first time in my life, I had to think about breathing in through my nose and out through my mouth. Initially, I shrugged off my symptoms as being “all in my head,” however as several days went on, and the labored breathing continued, I began to get worried—real worried. My symptoms took me down a rabbit hole over that month, going to ever specialist in town for help: 3 ER Visits—to which they told me it was “anxiety” My General Practitioner—who told me it was “all in my head” The Urgent Care—where the doc prescribed me an inhaler for “adult onset asthma” A Neurologist—who told me I may have a brain aneurism A cardiologist—who told me I may have a heart condition or a pulmonary embolism (blockage of blood flow to my heart) And NO answers but the same lingering symptoms!!! After 4 straight weeks of trying to get to the bottom of it all, in desperation, I entered “holistic doctor” into my Google search term box, and contacted the first girl on the list. A few days later, I found myself in her office and the words, “Your symptoms are really indicative of adrenal fatigue,” roll off her lips—something I had NEVER heard of before. Long story short, a hormone test, a good talk about current stressors in my life, and a few assessments later, I learned about a condition that would later become a common, every day epidemic I now see in my own Functional Medicine Practice. The “prescription?” Eating a nutrient-dense diet (not just protein shakes and the same thing every day) Sleeping 7-9 hours each night Short term supplemental supports Doing less HIIT/Cardio for a time, and more yoga, walking and weight lifting Loving my gut with probiotic and prebiotic foods and supports Making time for play Mentally, not letting the “little things” get to me and cutting out the drains in my life (i.e. people pleasing) And using my voice—to speak up for myself The moral of the story? “Adrenal Fatigue” is real—and stress goes far beyond mental stress. Consider the current top stressors in your daily, modern lifestyle and how they are impacting your overall health. Then, if you want to feel good—really good—integrate these 5 Essential Steps to Heal from Adrenal Fatigue Naturally. 5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY Step 1: Listen to Your Body “Mind over matter” is NOT the tactic you want to use in adrenal fatigue recovery. A HUGE part of healing is about re-connecting—or simply connecting—with your body for the first time in awhile. It’s not forcing yourself to run or do CrossFit if your body is just craving yoga or a walk; or vice versa It’s eating a salad one day, and another day, eating a steak or burger It’s drinking coffee in moderation—not forcing your body to function by simply adding more caffeine It’s sleeping in instead of waking up at 4 am or 5 am to fit in your workout; or going to bed at a decent time in order to wake up fully energized It’s tuning in. The path of least resistance is where we find the most freedom, energy and aliveness Step 2: Address Stress We live in a stressful world. In fact, many of our daily stressors have become the “norm,” that we no longer question them as being stressful at all. However, when we consider how the human body was created to “optimally function” and compare that to our modern day lifestyles, it’s a no brainer why adrenal fatigue is so common amongst humankind. The BIGGEST game changer in reversing “Adrenal Fatigue” and improving your health comes down to “addressing stress”—cutting out the “little things” that take a toll on your body. Where to start? Focus on one at a time. Little things WILL make a big difference. Some ideas: Replace nighttime screens with a book instead Candle down at night—dim the lights in your house and rid of light pollution Cut the chronic cardio, and balance it out with weight training, walks and yoga Just say “no” (stop people pleasing so much) Put on your oxygen mask first in order to help others Replace your plastic water bottles and containers with stainless steel Replace toxic cleaning and beauty products with more natural ones (The Environmental Working Group www.ewg.org is a great source for helping you do this) Vary up your diet with a variety of nutrient-dense foods (not eating the same thing every day) Take “recess” breaks away from your desk/screens Focus on doing one thing at a time—or a few things each day—instead of a never ending to-do list Incorporate “play” into your day Stick to one cup of coffee per day, and sip herbal tea or Teecino in lieu of other cups Cut the artificial sweeteners once and for all The world is your oyster, but guaranteed there are a lot of “little things” that can make a big difference in your healing. Step 3: Eat Real Food Let food be thy medicine. Not just for a healthy gut, but also a healthy brain and balance. A balanced diet leads to a balanced body. Your body sees nutrients—not calories, not macros—and it desires a balance of real foods in order to perform every metabolic action necessary to function (cortisol balancing included). Build your diet off of real whole foods including: Sustainable Proteins & Fish (pastured, wild-caught, grass-fed and organic are ideal) Dark Leafy Greens Prebiotic Colorful Fibers & Starchy Tubers (winter squashes, sweet potatoes, carrots, plantains) Healthy Plant & Animal Fats (avocado, ghee, grass-fed butter, coconut oil, coconut butter, extra virgin olive oil, raw nuts and seeds) Some Fresh Fruits Lots of (Clean, Filtered) Water Simple but powerful. Also ensuring you are eating ENOUGH is crucial. A common roadblock people run into with Adrenal Fatigue is “accidental dieting” or chronic under-eating https://drlauryn.com/are-you-under-eating-8-red-flags-youre-not-eating-enough/. How much is “enough?” While calories are only a piece of the puzzle, aim for at least 12-14 times your bodyweight as a baseline of caloric intake, adding approximately 500-calories for every hour of moderate-vigorous exercise. For women, this generally between 1800-2200 calories at a minimum, and guys, 2200-2400 as a minimum. Consult with a nutritionist or functional medicine provider for further customization https://drlauryn.com/work-with-me Step 4: Smart Testing & Supplementation “Test don’t guess” is the methodology behind lab testing, and the DUTCH Test https://dutchtest.com is “gold standard” test for assessing for “Adrenal Fatigue.” This urine and saliva test assesses your cortisol, and other hormone levels, over the course of 24-hours to note the patterns of high, low or normal results. However, if testing is not sought, often times treatment integrating all the steps in this article (particularly addressing stress), along with baseline supplemental support can prove greatly effective. If testing is not utilized, some of the most common supplemental supports I find as general “good measures” of supporting cortisol and body balance (in conjunction with food) include: Basic Adrenal Support Supplements Soil Based Probiotic http://amzn.to/2kulPrG Prebiotic https://amzn.to/2E9mXck Cod Liver Oil https://www.corganic.com/products/evclo#592254c4b8e65 HPA-Balance https://vitalplan.com/shop/hpa-balance?utm_medium=aff&utm_source=link-connector&utm_campaign=products&utm_content=hpa-balance Vitamin B-Complex https://www.purecapspro.com/drlauryn/pe/products/product_details.asp?ProductsID=119 Liposomal Vitamin C https://amzn.to/2qr89AT EstroFactors (a “multi-vitamin” for women) https://llax.metagenics.com/estrofactors Adrena-Calm (lotion for managing stress) https://amzn.to/2EERlv3 Step 5: Love Your Gut (Health) Last but not least, your gut is the gateway to health—including your cortisol and hormone balance. If your gut health is off, then your hormones and HPA-Axis simply cannot get the nutrients and essentials they need to thrive. In clinical practice, I find that many people with Adrenal Fatigue actually have underlying gut inflammation that perpetuates their body’s stress response. Work with a functional medicine practitioner or nutritionist to address and assess your own gut health, for common presentations, including SIBO (bacterial overgrowth), parasites, and dysbiosis (bacteria imbalance). In addition, LOVE your gut and heal your digestion naturally starting here: https://drlauryn.com/20-little-known-leaky-gut-symptoms/ Do you have “Adrenal Fatigue?” Can’t figure out your symptoms? Let’s help you take back your health. Connect with Dr. Lauryn Lax today for a 10-minute complimentary consult https://drlauryn.as.me/?appointmentType=4913342 to discuss your concerns or find out about customizing a health and healing plan for you today. The post 5 Best Natural Remedies to Treat Adrenal Fatigue Now appeared first on Meet Dr. Lauryn. Source/Repost=> https://drlauryn.com/hormones-metabolism/5-best-remedies-adrenal-fatigue/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Brian C. Dates #BrianDates #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

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trendingnewsb · 6 years

Text

How I Learned the Importance of Cardio the Hard Way

As Will Smith said, cardiovascular endurance training is one of the keys to a great life,

Learning The Importance Of Cardio – The Hard Way

I was never a big fan of doing cardio training, until I felt an unexpected and grave urgency to start doing so. Let’s go back two years.

Don’t be penny wise and pound foolish. Cardio training is important to live a long and healthy life and performing at your highest level, both professionally and in your private life.

The Benefits For Muscle Growth

The downside of cardiovascular training for muscle growth is therefore easy to manage. The downsides of not doing cardio, are harder to deal with.

Not Doing Cardio Is Slowly Killing You

If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial medicine in the nation. – Robert H. Butler

How To Implement Cardio In Your Schedule

To combat my high lactate levels, I was implementing sprints into my workout schedule. This is not good. I did not know that this form of high intensity training can even lead to more stress.

Implement cardiovascular training in your schedule, by following this exact order. Following this scheme is crucial for your long-lasting success:

Train as often as you can.

Train as long as you can.

Train as fast as you can.

Featured photo credit: Pexel via pexels.com

Reference

The post How I Learned the Importance of Cardio the Hard Way appeared first on Lifehack.

from Viral News HQ http://ift.tt/2o01aAS via Viral News HQ

#IFTTT #Viral News HQ

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