Tag Archives: Insulin

5 Steps to Getting Your Mojo Back. Adrenal Fatigue – Part 2

Now that I’ve made you completely depressed with how pervasive adrenal fatigue can be in Part 1 of this post, it is time for the good news: repairing your adrenal function is totally possible!  Better yet – you can be in complete control. Below are some of the best tips I have for restoring your energy and vitality, naturally.

 

Bring on the Happy. Ditch the Downers.

I love the first advice given by Dr. James L, Wilson, N.D., D.C., PhD, in his book, Adrenal Fatigue: The 21st Century Stress Syndrome. He recommends making a comprehensive list of all things that both enhance your life as well as drain your energy. I did it myself and found it eye opening and quite liberating. I suggest really getting down in the weeds for optimal effectiveness. Good things in your life could be exercise, time with friends and family, meditation or getting outdoors. Negative things could be anything from devouring that weekly chili cheese dog, tolerating a Debbie Downer colleague, spending time in depressing physical environments or just general negative thinking. Be honest with yourself and don’t idealize what you think should be good or bad for you. Once you have your list, be creative in finding ways to add more happy and ditch the downers in your everyday routine.

Get some strategic shut eye.

Quite possibly the most important factor in the road to recovery is not only getting enough sleep, but getting it during the most restorative hours to sync with your circadian rhythm (a 24 hour cycle of varying hormone secretion):

  • Be asleep by 11pm (before you get that second wind that keeps you up all night).
  • Whenever possible, sleep until 8:30 or 9:00 in the morning. The most restorative hours of sleep are between 7-9am providing much needed rest for your adrenals and a corresponding rise in cortisol levels.  This may seem self-indulgent, but don’t feel guilty. Your well-being is at stake here.
  • Ensure a good nights sleep:
    • Have a balanced snack of protein, carbs and healthy fats before bed to counteract any hypoglycemic episodes in the wee hours of the morning. Almond butter spread on some apple slices or layered on a Just Crust Mini are good options.
  • Lying down (without sleeping) for 15-30 minutes during the day is also very beneficial. Sprawl out in your office if you have to.

Get your sweat on.

Exercise normalizes cortisol, insulin, blood glucose, growth hormones and floods your fuzzy brain with much needed oxygen. Just make sure it’s not too strenuous – we’re not talking training for an olympic triathlon. A brisk walk, yoga, or getting your groove on will do the trick, just aim for at least 30 minutes/day. And don’t discount a little time under the sheets. It counts as exercise and can even improve your moods and immune system. Wink Wink.

Clean. Up. Your. Diet.

According to Wilson, “By the time your body is in adrenal fatigue, your cells have used up much of your body’s stored nutrients and are in desperate need of new supplies just to continue to function, let alone heal…..they are lacking the essential nutrients they need to meet the increased demands their cells experience under stress. In many cases of adrenal fatigue, poor diet is one of its main causes.” So in addition to following my Clean Eating guidelines –consuming lots of veggies, whole grains, essential fatty acids and avoiding refined sugar and foods you have sensitivities to – integrate the tips below to bring your adrenals back to life.

Balance Blood Sugar:

Eat every 2 hours being sure to get adequate protein, essential fatty acids and good quality (e.g. whole grain) carbohydrates. And avoid alcohol, which is more refined than white sugar.

Avoid caffeine and other stimulants:

When you consume coffee, sodas, chocolate, energy drinks or sugary and fatty processed foods, you temporarily drive your already taxed adrenal glands, further depleting their reserves. This also results in spikes and lows in your blood sugar, causing you to be drained at the end of the day. This, in turn, stimulates you to crave and consume more of this poison. It’s a vicious cycle the can not only affect every system in your body, but also causes weight gain (especially around the middle). And in the case of chocolate, in addition to caffeine, it contains theobrine – a caffeine like substance that over stimulates the adrenals leading to further fatigue.

Eat at strategic meal times:

Eat SOMETHING by 10am, eat lunch before noon, and get a good snack between 2-3pm (to combat that cortisol level dip between 3 and 4pm). Eat dinner around 5 or 6pm and have a high quality snack at bedtime (this will help you sleep soundly, avoiding low blood sugar, anxiety attacks, and make it easier to wake in the morning).

Stop Dissin’ Salt.

Contrary to popular belief, salt isn’t always bad for you. There is a widespread myth that salt causes high blood pressure; however, only about 15% of the population is salt-sensitive. The majority of people with normal blood pressure do not have a rise in blood pressure with moderate salt intake. And besides, most people with adrenal deficiency have low blood pressure, so stop hating! Salt can actually regulate blood pressure to within normal range. But be sure you’re choosing sea salt over regular table salt, which retains the much needed trace minerals and are void of the nasty chemical additives used in the processing.  An even better choice is to mix your sea salt with kelp to also get some iodine. Conversely, watch your potassium intake, avoiding high potassium foods such as bananas and dried figs.

Other helpful diet tips:

  • Get enough cholesterol in the form of nuts seeds and oils.
  • Be calm when eating. Deep breathe. Chew thoroughly (30+ times per mouthful) to release digestive enzymes from your saliva. 60-100 times if you have diabetes or digestive issues.
  • Eat higher protein, lower carbohydrate meals if dealing with severe adrenal fatigue.
  • Enjoy Green, Bancha, Twig or Kukicha Tea for antioxidants
  • Make sure your consuming clean eater. Best to have a water purification system installed on our tap.

Supplementation

I won’t get into specific recommendations (lawsuits are not conducive to sustaining small  businesses), but below are a variety of supplements that could be beneficial depending on your specific situation.

  • B-Vitamins
  • Vitamin C with pantothentic Acid
  • Vitamin E- mixed tocopherols
  • Magnesium Citrate (especially for PMS symptoms)
  • Calcium Citrate
  • Licorice root
  • Ashwagandha
  • Siberian ginseng
  • Ginger
  • Ginkgo

A Closing Note on Testing

For all of you who love to self-diagnose, there are multiple tests you can perform at home if you suspect you have some level of adrenal deficiency, including:  the Iris Contraction Test, checking for postural hypotension, and the Sergent’s White Line. However, your best bet is to see a progressive endocrinologist, holistic physician or naturopathic doctor to set you straight on a diagnosis and get you started on the best treatment plan. They will likely perform a saliva test to measure the hormone levels for signs of non-Addison’s adrenal deficiency, which is considered alternative. Most likely, a Medical Doctor will not be familiar with the saliva test (and could even dismiss it since it is considered “Alternative”). However, the Saliva test is the best single lab test available for detecting adrenal fatigue because it is looking at hormones in the cells (where the hormone reactions take place).

10 Ways Eating Clean Will Get You Lean

Fit BodyEating a clean diet not only yields significant health improvements for those with food intolerances and chronic health conditions, but can be the key to achieving your weight loss or weight maintenance goals. It’s a paradigm shift from the calorie counting decree we’ve been fed, but trust me, it’s legit. No calculators or food scales required.

This was a pleasant, surprising side-effect for me when I started strictly following an anti-inflammatory way of eating for rheumatoid arthritis. Being 8 weeks postpartum with about 10 lbs of baby weight to lose, I was amazed at how the weight melted off once I started eliminating foods I had intolerances/sensitivities to and just cleaning up my diet in general. I have since maintained a fitter, 10 lbs lighter frame than my pre-pregnancy, calorie counting and even low glycemic index following weight. And I have maintained this weight even during times when I wasn’t able exercise regularly due to injury or just the general insanity of life.

1. Lose the Bloat.

If you are consuming foods you have sensitivities to, you likely have excess bloating and swelling in your hands, feet, ankles, abdomen, chin or around the eyes. This is due to fluid retention caused by inflammation and the release of certain hormones.

If you’re food sensitivities/intolerances are not known, the best option is to follow an Elimination Diet for at least 2 weeks in which you COMPLETELY avoid the suspect food(s) and all derivatives of that food. Reactions to foods are not always immediate – they can manifest hours or days after ingestion. Symptoms of food sensitivity can include headaches, digestion issues, fatigue, depression, joint pain or arthritis, skin conditions like eczema, canker sores, acne; or sinus congestion.

2. Prevent Fat Storage.

With repeat exposure to toxins from food, our bodies can be overloaded with chemicals that need to be detoxified. When the amount of toxins exceed what your body can process, they are either: 1) stored in your liver, which is coincidentally in your belly area (can you say muffin top?) or 2) they are isolated from the body’s systems in additional adipose tissue (aka FAT) as a protection measure. In essence, your body holds on to excess weight to dilute the toxicity.

3. Avoid Beefing Up (literally).

Here’s some food for thought “Cow’s milk, by design, can grow a 90lb calf into a 2,000 lb cow over the course of 2 years.”

This quote is taken directly from the “Diary Disaster” chapter of the book, Skinny Bitch, possibly the crassest, yet eye-opening part of the book for me. When you consume dairy products (and meat), you are consuming the same hormones and steroids those animals were fed to drastically boast production — and profits. Cows are injected with bovine growth hormone. Is further explanation even required to see why dairy (especially non-organic) is not your friend if you’re trying to be lean?

If you (or the kiddies) absolutely can’t give it up (and you are sure you do not have a sensitivity to it), please promise me you will always choose organic, hormone- and  antibiotic-free milk and meat products. For beef, the best option is organic AND grass-fed (just being organic doesn’t mean they are grass fed). And try to work in some almond, hemp or coconut replacements once in a while.

And no, you don’t need to drink cow’s milk to consume enough calcium (more info on that coming in a later post).

4. Ensure Optimal Thyroid Function.

According to Dr. Mark Hyman, author of  The Ultramind Solution and 3 other New York Times bestsellers, addressing the root cause of illness, one of the most important factors in hypothyroidism is exposure to environmental toxins such as pesticides. Such toxins act as hormone disruptors and interfere with thyroid function.  The other major factor that affects thyroid function, Hyman states, is chronic inflammation, with the biggest source of chronic inflammation being gluten. Of course, consuming other foods you have sensitivities to and highly processed and/or genetically modified foods are also going to keep you in a state of inflammation.

The primary function of your thyroid is maintaining your basal metabolic rate, so let’s keep it in high spirits.

5. Keep Insulin Levels in Check.

Consumed refined sugar and other refined carbohydrates are absorbed very quickly causing a surge in glucose levels (also referred to as having a high glycemic Index). This requires your pancreas to release a responding level of insulin to combat the high levels of glucose which are toxic to the body. I believe it’s well-known, but worth reiterating, that insulin encourages the body to store up calories as fat. Prolonged levels of elevated insulin also contribute to inflammation, which if you haven’t gathered already is kind of a theme we have going. This doesn’t mean you need to go all Atkins on me to keep your weight in check.  Eating a clean diet includes eating high fiber carbs to slow the absorption into the bloodstream and avoid spikes in that fat storing insulin – choose whole grains, beans and legumes, nuts and lots of whole, organic veggies and fruits (leave the skins on!).

And there is no exception to this rule just because you’re eating gluten-free. I admit, whole grain, gluten-free products are really hard to find, which was a big impetus in the creation of our Clean Cravings line. Many gluten-free bread products on the market are made primarily with white rice, corn, or potato flour or starch and loaded with sugar (not to mention a bunch of other artificial crap) so they have a high glycemic Index causing that surge of fat storing insulin. So look for the first items in the ingredients list to state “whole grain” and/or use grains like brown rice and quinoa. Here’s the ingredient list of our Just Crust products as a reference:

Ingredients:
WHOLE GRAIN ORGANIC BROWN RICE FLOUR, WHOLE GRAIN SORGHUM FLOUR, ARROWROOT FLOUR, ORGANIC RAW AGAVE NECTAR, GUAR GUM, FRUIT JUICE (GRAPE, PEAR, APPLE), RICE DEXTRIN (A NATURAL AND UNMODIFIED STARCH), ORGANIC OLIVE OIL, SEA SALT.

Read it and weep Glutino!

6. Avoiding the Pitfalls of Refined Sugar.

When refined sugar is consumed, it is stored in the liver as glycogen (blood sugar stored in the liver and muscles). However, if the liver is already overloaded with sugar or other toxins, (which it commonly is due to the prevalent toxins from processed food and environmental toxins), the excess amounts of glycogen get returned to the blood stream in the form fatty acids. The kicker? They are then stored in the less active areas including the buttocks, belly and thighs. One lump or two?

Note: Because this post is focused on weight loss, I will hold my diatribe on the other harmful effects of refined sugar  — for now.

7. Maintain pH balance.

A clean diet means a diet that is not highly acidic (e.g., no coffee, dairy, refined sugars and other refined carbohydrates, artificial sweeteners, fried and processed foods, large amounts of animal protein). According to Dr. Linda Frassetta, a Nephrologist with the University of California,  our bodies now produce fat cells when we have an overload of acidic foods,  to prevent the acid from getting to your vital organs. And not only do they add those unwanted pounds, highly acidic foods deplete your body of the alkaline minerals required to neutralize that acid, which include: sodium, potassium, magnesium, and calcium. This makes you prone to chronic and degenerative disease. Alkaline foods include: fruits and vegetables (yes, even citrus fruits because once they enter the body they are alkalizing).

8. Fighting Inflammation.

Avoiding inflammation is the common denominator in all of the above points because it is a big contributor to weight gain. But we’re not just playing defense here. While there are many foods to avoid – there are also plenty of foods we can consume to actually fight inflammation.  The key players here are essential fatty acids (EFA’s), which are strongly encouraged in an anti-inflammatory, clean eating diet. Essential fatty acids can be either omega-3 or omega-6 (ensuring a proper balance between the two, requires a post all its own – stay tuned), and are found in: flax seed or flax seed oil, fish or fish oil, hemp oil, chia seed, sunflower seeds, leafy vegetables, walnuts. These are “good fats” that are needed by the body to make hormones and maintain the body’s metabolic rate. Essential fatty acids can increase thermogenesis (fat burning) and a deficiency may cause cravings, particularly for fatty foods.

9. Have Satiety Kick in Sooner.

Whole foods high in nutrients, essential fatty acids, and fiber and low in refined sugar will keep your appetite in check by triggering your feelings of satiety earlier than processed foods and artificial ingredients. Why don’t you see how many almonds you can eat vs. bag(s) of Baked Lays….

10. Rule Out the Crap.

I know this is an obvious one, but worth mentioning. When you choose only whole foods, especially if you’re cutting out gluten and dairy, there’s not going to be a lot of donuts and candy bars on the menu. Enough said.