Tagged with 'Reduce Stress'

When was the last time you felt stressed? Perhaps not too long ago – we live in a world where we are dealing with chronic daily stressors. You may not even realize the number of stressors in your life or the significant impacts they can have on your health. The Effect of Stress on the Adrenals The adrenal glands are two little glands that sit on top of your kidneys. They control your stress response and as a result, can affect almost every system in your body. When your stress hormones are imbalanced, you may find yourself feeling unwell, tired, and irritable. When it comes to the effects of stress, you are more likely to be familiar with the fight-or-flight response. When you are in danger, your adrenals will kick in and use your body’s resources to help you fight or flee. Nowadays, the stress that we face doesn’t always require us to fight or flee, but your body still uses the same response. Modern-Day Factors that Can Trigger the Stress Response Emotional stress Lack of sleep High sugar and white flour products Acute and chronic infections Lack of nutrients Trauma Lack of exercise or excessive exercise Fasting Lack of relaxation Overexertion Toxins When the stress response is activated, we release a hormone called cortisol. This hormone helps us increase our heart rate and blood flow in order to handle the stressor. However, if the stressors are not addressed or removed after a short period, the adrenals are pushed into overdrive. This can lead to burnout and exhaustion. Cortisol is an essential hormone, but when it is overproduced, can lead to miscommunication between the adrenals and the brain. Over time, your body can stop producing enough cortisol, leading to low cortisol instead. Both high and low cortisol levels can have harmful effects on the body. Signs that Your Body is Affected by Chronic Stress You have low levels of thyroid hormone You are gaining weight around your midsection You catch colds easily and have a difficult time recovering You are quick to anger You are frequently anxious or irritated You experience severe PMS symptoms each month You have trouble concentrating on simple tasks You are tired throughout the day, especially around 2 pm The stress response is designed to help you get through short-term stressors, though that is rarely the case for most people today. When the stress hormones are imbalanced, normal body functions are not prioritized. This includes the immune and digestive systems. Have you ever noticed that you tend to get sick during periods of stress? Or that your digestive symptoms become worse? It is because when cortisol is not balanced, your body has a difficult time focusing on other functions. 3 Important Steps to Healing Your Adrenals Incorporate Adaptogenic Herbs Adaptogens help the body adapt and cope with stress. They help to nourish and replenish the adrenals, whether they are in overdrive or fatigued. Ashwagandha helps to calm the mind, while Rhodiola helps to decrease fatigue. Both are highly studied herbs used to combat the effects of stress. Holy basil is another herb that can be used for extra immune support and reducing anxiety.  Ashwagandha: Himalaya Ashwagandha 60 Capulets, NFH Ashwagandha SAP 60 capsules, Botanica Ashwagandha 60 Liquid Capsules Rhodiola: AOR Rhodiola 60 Veggie Caps, Natural Factors Rhodiola 150mg 60 Capsules, St. Francis Rhodiola 50mL Holy Basil: New Chapter Holy Basil Force 60 Capsules, Living Alchemy Holy Basil Alive 60 Capsules, Organic Traditions Organic Holy Basil Tulsi Tea 200g Protect Your Bedtime Sleep is essential for overall hormone health. Your cortisol levels are closely intertwined with your sleep hormone, melatonin. When the sun rises, cortisol should be at its highest, and when the sun sets, it should start to decrease. As cortisol lowers, melatonin levels increase, allowing you to feel tired as you reach your bedtime. However, if you are constantly stimulated by blue light or other activities during your bedtime, you may have a more difficult time keeping your cortisol balanced. Winding down with a book or journaling before bedtime can signal your body to regulate cortisol levels. Use Relaxation Techniques Techniques such as meditation and mindfulness are powerful activities that can activate your parasympathetic nervous system (relaxed state) and deactivate your sympathetic nervous system (fight-or-flight) system. They help your body to release fewer stress hormones when they are not truly needed, so your adrenals can restore themselves. Start by incorporating 5 minutes a day, and slowly increase as it starts to become a habit. The Importance of Stress-Reducing Habits Your body is smart and can adapt to some stress. But when the stressor is not addressed, you may find yourself experiencing more signs and symptoms. The goal is not to reduce all stressors, but to equip your body in handling the stress. Healing your adrenal glands takes time and there is no ...

What is the Thyroid Gland?The thyroid is a small butterfly-shaped gland located at the base of the neck. It weighs only approximately 20 grams, but the hormones it secretes control growth and metabolism. The primary circulating thyroid hormones – thyroxine (T4) and triiodothyronine (T3) – are essential regulators of crucial body functions such as heart rate, blood pressure and body temperature. Adequate level of T4, and its efficient conversion to T3, also ensures that we have energy and burn carbohydrates and fats at an optimal rate. How Prevalent are Thyroid Diseases?According to the Thyroid Foundation of Canada, about 200 million people in the world have some form of thyroid disease. Thyroid disorders are found in 0.8-5% of the population and they are 4 to 7 times more common in women. What are the Types of Thyroid Diseases?There are many types of thyroid diseases. The main conditions present in most thyroid illnesses are hypothyroidism (the thyroid is under active) and hyperthyroidism (the thyroid is over active). The thyroid can also be affected by nodules and cancers. Are Thyroid Diseases Treatable?For the most part, thyroid disorders are treatable and if left untreated, thyroid diseases can produce serious consequences in other parts of the body. Hypothyroidism What is Hypothyroidism?Hypothyroidism occurs when the thyroid gland isn’t producing enough hormones, and the symptoms occur because all metabolic processes in the body “slow down” as a consequence. How Prevalent is it?By in large, hypothyroidism is the most common form of thyroid disorder, affecting approximately 2 individuals in 100. According to another source[2] and based on my clinical experience, as many as 10% of women may be suffering from some degree of thyroid hormone deficiency. Although the problem can usually be identified with a simple blood test, millions of women still remain undiagnosed. Signs & Symptoms of HypothyroidismIf you experience some of these symptoms, you need to discuss them with your clinician. Signs & symptoms of Hypothyroidism Fatigue Weakness Weight gain or difficulty losing weight Coarse, dry hair Dry, rough pale skin Hair loss Cold intolerance Muscle cramps and aches Constipation Depression Irritability Memory loss Abnormal menstrual cycles Decreased libido What are the Causes of Hypothyroidism?There are two main causes of hypothyroidism. The first one results from an inflammation of the thyroid gland, affecting its cells’ capacity to produce sufficient hormone. The most common form of thyroid inflammation – Hashimoto’s thyroiditis – is an autoimmune condition in which the immune system attacks the thyroid gland, with the resulting inflammation leading to an underactive thyroid gland. Grave’s disease is another type of auto-immune thyroid diseases (AITD) but in this case, the thyroid gland becomes overactive. What Can I do to Support My Thyroid’s Health?Even if you are currently taking thyroid medication such as Synthroid, you can bolster thyroid function with a well-balanced diet that includes lots of protein and healthy foods, certain supplements and a good lifestyle. Let’s explore some of these natural allies. Diet: The Gluten Connection Several studies have shown a strong connection between AITD and gluten intolerance. The explanation behind this process seems to be one of ‘mistaken identity’ in which the person’s antibodies to gliadin – the protein portion of gluten – cause the body to attack the thyroid tissue when gliadin breaches the protective barrier of the gut to enter the bloodstream. The confusion occurs due to gliadin’s molecular resemblance to the thyroid gland. Since standard lab tests aren’t very accurate in diagnosing gluten intolerance, it’s usually better to remove gluten from the diet. Cutting gluten off may appear scary at first due to its prevalence, but the truth is it usually results in a wider variety in our diet and there are no nutrients in gluten-containing foods that you can’t get from foods that don’t contain it. Certain clinicians even recommend eliminating all grains, soy and dairy as well in order to prevent cross-reactivity and reduce antibodies. On a side note, white bread often contains bromine which can cause iodine deficiency and interfere with thyroid gland function. The Stress Connection Whether we’re talking about the usual emotional stressors or the ones that disturb the body’s natural balance (homeostasis) such as food intolerances, gut dysfunction, chronic infections and inflammation or blood sugar swings, stress has a major impact on thyroid health. When we experience stress, our adrenals glands secrete the hormones cortisol, epinephrine and norepinephrine that regulate the stress response and play other key roles, some of which directly ...

  By David Perlmutter, M.D.   You’ve heard of the term probiotics and likely prebiotics as well, but now we are hearing about what are called, “psychobiotics.” These have been defined as “a live organism that, when ingested in adequate amounts, produces a health benefit in patients suffering from psychiatric illness”. That’s a pretty impressive new term, and claim for that matter. But the reason that scientists have developed this terminology is because new research clearly demonstrates that certain probiotic organisms have a dramatic effect in terms of regulating mood. In recent double-blind, placebo-controlled, randomized trials, it has been demonstrated that people taking a combination of two fairly common probiotic bacteria, including lactobacillus helveticus and bifidobacterium longum, had a dramatic reduction in their level of psychological stress as compared to people given a placebo. In addition, researchers demonstrated that the level of cortisol, the so-called “stress hormone”, was much lower in those receiving these probiotics as opposed to those who received placebo. We know that certain probiotic bacteria have an effect on the level of various neurotransmitters that can affect mood, like serotonin and dopamine. In addition, inflammation is a cornerstone of depression, and current research clearly identifies the stability of the bowel lining as a regulator of inflammation throughout the body. This stability is regulated to a significant degree by the level of good bacteria living within the intestines. These are just two proposed mechanisms whereby specific probiotic bacteria can affect mood. That said, well beyond just the idea of intervening with probiotic supplements as an attempt to help with mood, an important take-home message from this research should be that we should do everything we can to preserve and protect our gut bacteria today by reassessing our food and medication choices, as well as various other lifestyle factors like sleep, stress and exercise. It makes sense that if we compromise the levels of these and other probiotic bacterial species within us, it may well pave the way for debilitating mood disorders.   References: https://www.gardenoflife.com/content/probiotics-may-make-happy/

Under-eye circles aren’t the only side effect of poor sleep. A lack of proper sleep can negatively affect your physical and mental health, including your heart health, weight control, immunity, mood, memory and even your physical appearance. Introducing New Jamieson Healthy SLEEP™, a non-habit forming, natural sleep aid that helps you fall asleep faster and stay asleep longer and improves sleep quality.  Formulated with 5 mg of time-released melatonin, Healthy SLEEP™ has been proven to promote relaxation and relieve stress.  Melatonin - a natural hormone that helps regulate the body’s sleep/wake cycle, helping to reduce the time it takes to fall asleep, increasing the number of sleeping hours, and improving sleep quality  L-Theanine - an amino acid found in green tea that has traditionally been used for relaxation and reducing anxiety  Chamomile - used for thousands of years to alleviate many conditions including anxiety and stress  Rhodiola - high in antioxidants, this plant has been traditionally used as an adaptogen (helps the body to adapt to stress) for the temporary relief of stress symptoms such as mental fatigue and sensations of weakness  Skullcap - a plant native to North America and has traditionally been used as a mild relaxant to reduce anxiety and promote a feeling of sleepiness Jamieson Healthy SLEEP™ is available in the Sleep Aid / Pain Relief section at grocery stores and drug stores across Canada.  Healthy SLEEP™ is also GMO free and contains no gluten, lactose, artificial colours, flavours or preservatives. Get a better night’s sleep NATURALLY with new Jamieson Healthy SLEEP™! This article has been provided to you by Jamieson blog.   

Most people are not aware that Magnesium is needed in pretty much every area of our bodies from muscle recovery to heart to digestion. In fact, every single organ in our body requires magnesium in order to function properly. Most people are also not aware that the majority of the population is deficient in magnesium! In fact, it’s even more staggering when you consider that a whopping 20% of adults are so magnesium deficient that it can and likely is affecting their overall health. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame. Magnesium is present in all cells of the body and is involved in over 300 biochemical processes – including energy production. Magnesium deficiency is one of the most common mineral deficiencies in North America and it can lead to a multitude of symptoms and health concerns. It surprises people to learn how they could potentially become magnesium deficient; overly sweet or gluten-laden foods, caffeine, pop, alcohol, too much stress, and some prescription medications are all contributing factors to magnesium deficiency. It’s easy to tell by that list if you might be deficient, as so many of us overly indulge ourselves in foods and drinks that are bad for us, and many of us live with constant stress. To be absolutely certain if your body is depleted in this utmost important mineral, you could go ahead have a blood test through your medical practitioner to see if in fact you are. However, only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not entirely useful. Magnesium deficiency can make one feel upset or anxious, restless, and causes sleep issues, such as falling or staying asleep. It can also cause or exacerbate muscle aches or spasms, such as Restless Leg Syndrome or shin splints. What magnesium does for our body is help the muscles to relax so they aren’t in a constant state of contraction. It helps with muscle recovery so is popular among runners. But so many more of us could benefit from taking a magnesium supplement: It makes the kidneys, heart and digestive tract function better when our magnesium levels are optimal. We feel an overall better sense of wellness, and who wouldn’t want to feel less stressed or depressed? There are many different forms of magnesium, but magnesium bisglycinate has been shown to be more readily absorbed and bioavailable compared to other forms of magnesium, and can be found in a powder form such as our own MagSense. Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.” Some medical professionals are even going so far as to declare it a medical epidemic. Recommended daily amounts of 310 to 320 milligrams (mg) for women and 400 to 420 for men are required for the optimal magnesium balance. You can find magnesium in foods such as dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and dark chocolate, and you can safely supplement to make up the difference. Magnesium supplementation may be helpful for: Muscle cramping Supporting cardiovascular health Restless Leg Syndrome Headaches & migraines PMS & menstrual cramps Insomnia Mood stabilization & depression Metabolic syndrome & blood sugar balance Maintaining strong, healthy bones If you are interested in learning more about how and why our bodies become deficient and how we can go about repairing the damage magnesium deficiency causes, please read Mighty Magnesium: The Unlikely Health Hero by Bruce W. Cole. It is a thorough read and will show you where you can find magnesium in food and how to avoid becoming depleted. To Your Good Health! This article has been provided to you by Preferred nutrition blog. 

  The holidays are “just around the corner!” Let’s face it- that pretty much translates to: The holidays are HERE.  This season is filled with parties, dinners, traveling, hosting out of town guests, and the list goes on!  All these festivities – and the busy schedule that accompanies them- are lot to keep up with, inevitably leading to higher levels of stress. Yes, holiday stress. If you’re feeling stressed out, you’re not alone. Holiday stress statistics reported by the American Psychological Association show that nearly half of the women in the United States experience heightened stress during the holidays. Botanical blends can provide some much needed support to manage this hectic time of year and promote  a happy and healthy holiday season. Here are two MegaFood formulas on my “go to” list for this time of year: Tension Release Tension Release promotes a sense of relaxation and releases tension associated with stress. One of its key botanicals inclusions is Sensoril, a clinically studied extract of Ashwagandha, which helps to inhibit fatigue from everyday stress.* Also included are Passion Flower and Lemon Balm; both are traditionally used to soothe occasional nervousness.*   Dream Release There is no doubt that many people sleep less during the holidays. The dark winter months are actually an ideal time to be getting a little more sleep, not less. Sleep is crucial to health and wellness, which is why my second “go to” formula is Dream Release. It’s a unique blend of herbs that helps promote a sense of relaxation and restorative sleep.* It also contains magnesium to help release tension.* These “go to” formulas to soothe tension and promote restful sleep can help bring the holidays back into balance. As for the pressures of holiday shopping? Unfortunately, MegaFood hasn’t created a formula for that! However, remembering to care for yourself will certainly help in all aspects of the holiday season whirlwind. This article has been  provided to you by MEGA FOOD  

Stress is practically unavoidable in our fast paced culture. It triggers a hormonal pathway and cascade that places excess demands on the body’s nutrient and vitamin stores over and above of what is required for normal function. As the fall season starts, it’s a good time to prepare for the higher amounts of stress that come with the cooler weather. The following article will highlight the top, “must-have” nutrients that are essential to boost your body’s ability to deal with stress.

Stress is an unfortunate factor in modern life. Between long hours, trying to make ends meet and each of our individual challenges, the stress can really add up. Rather than letting it mount to an attack, the key is preventing it in the first place. While we can’t remove all stressors in our lives, we can take steps to ensure stress doesn’t overtake our lives. Here are 5 ways you can reduce stress in your life: 1. Eat a Healthful Diet This may seem like common sense, but diet has a tremendous impact not only on our health, but also on our stress levels. Eat a balanced diet consisting of plenty of organic fruits and vegetables, pastured meat and other nutrient dense foods. By ensuring your body is getting the nutrients it needs, it will be better able to handle the stresses of daily life. 2. Exercise Regularly Ensuring you get plenty of exercise also seems like a no brainer, but most people aren’t getting the recommended amount of regular exercise. By exercising regularly, you will be allowing your body to release endorphins, those “feel good” hormones that can naturally reduce stress. Great choices include yoga, walking, weight training and more. 3. Have Fun So many of us spend our days working, taking care of the house and kids, making sure the bills get paid and all of the responsibilities of life. It’s so important to ensure you’re also having fun. Studies show that smiling and laughing can help reduce stress. 4. Practice Meditation It’s hard for most of us to slow down and take the time to be mindful in our daily lives, let alone mediate. You can start by setting aside 5 minutes a day to meditate and increase that time by 1 minute per day (or week) until you’re up to your desired amount of time. 5. Take a Magnesium Supplement Magnesium deficiency is a rampant issue. Since magnesium deficiency has been linked to increased stress, supplementing is important for most people. It’s the easiest and fastest way to get your magnesium levels up to an acceptable level. You can choose a liquid, capsule or powder supplement, or a topical application, but with an oral supplement, you want to look for a type of magnesium your body can easily assimilate like Magnesium Citrate. Where to Buy Magnesium Supplements Natural Calm is an excellent magnesium supplement that can be easily assimilated by your body. You can purchase it at your local health food store. It’s also available from Healthy Planet.

The stress response is meant to improve your chances of surviving a physical threat to your safety temporarily, but prolonged, frequent or extreme stress can have devastating effects on your health. Arguably, we are more stressed today than ever before in human history. As a result, stress accounts for 75 – 90 % of all primary care visits in the US and chronic stress is now acknowledged as a key driver behind most of our modern health complaints, both psychological and physical. Stress is also considered to be the number one reason why people eat poorly and quit healthy lifestyles programs. The Stress–Illness connection It is fair to say that nearly all illness is stress-related: It’s either caused by stress, aggravated by stress or causes stress. While the mechanisms by which stress contributes to the disease process remains to be fully understood, research shows that chronic stress can disrupt the intricate connection between our brain and our endocrine system, known as the hypothalamic-pituitary-adrenal (HPA) axis system. During stressful periods, the hypothalamus secretes corticotropin-releasing factor (CRF), a peptide hormone and neurotransmitter whose role is to stimulate the pituitary synthesis of adrenocorticotropic hormone (ACTH). ACTH then travels through the bloodstream to reach the adrenal glands and causes them to release the stress hormone cortisol. Researchers have demonstrated that both acute and chronic stress contribute to high levels of cortisol. This stress hormone is involved in multiple bodily functions and its increased secretion during the ‘fight-or-flight’ response is necessary to support the breaking down and the use of fatty acids and proteins needed for energy production. However, a chronically elevated cortisol level has been associated with several health challenges, including thyroid dysfunction. Thyroid dysfunction In conventional medicine, thyroid disease is treated as a random malfunction of the thyroid gland. In fact, experience in clinical practice demonstrates that poor thyroid function is often related to other issues, such as chronic stress, hormonal imbalance, toxicity, digestion and nutritional deficiencies. So if you have been undergoing prolonged periods of stress, stress hormones may have been inhibiting your thyroid function for years! It is actually quite common to see patients experiencing thyroid dysfunction even when their thyroid lab tests appear “within normal limits”. The prevalence of ‘subclinical hypothyroidism’ is related to the fact that the thyroid stimulating hormone (TSH) value, the hormone routinely checked to diagnose hypothyroidism, is only a part of the story. Symptoms, lifestyle, diet, physical findings and health history are also important considerations when diagnosing thyroid health. For example, chronically overtaxed adrenals glands can lead to hypothyroidism, as the thyroid may decrease its hormonal activity in an attempt to reverse adrenal overdrive. Indeed, we may think of the thyroid and adrenals glands as sentinels of the endocrine system. They operate as sensors responding to the constant variations occurring within our body, and transmitting that flow of information back and forth between the body and the brain. Since both the adrenal and the thyroid loops communicate with the hypothalamus and the pituitary glands in our brain, and the hormones produced along these two axes are closely associated, the risk of dysregulation along one axis is much higher when the other one is out of balance. Chronic stress can affect thyroid function in other ways. High levels of cortisol are known to inhibit the production of TSH, the hormone that stimulates the thyroid gland to produce its hormones. An elevated cortisol level can also impair the conversion of the thyroid hormone thyroxine (T4) to triiodothyronine (T3), its active form. Moreover, the amino acid tyrosine which is needed for thyroid hormone production is also used in the making of the stress hormones adrenaline and noradrenaline. We can easily understand that the chronic over activation of the HPA axis will eventually result in a shortage of raw material for thyroid hormone production! It is also important to understand that when we are facing a perceived stressor, our whole system gets into the ‘fight-or-flight’ mode at the expense of other bodily functions such as our digestive process. Under chronic stress, the liver has a decreased ability to metabolize excess estrogens circulating in the blood, which in turn increases the level of thyroid binding globulin (TBG), the protein that transports thyroid hormones. In order for thyroid hormones to exert their physiological effect, they must activate receptors found on the cells. Thyroid hormones bound to TBG are inactive; they must be cleaved and become ‘free’ to activate cellular receptors. To make matters worse, studies have shown that inflammatory cytokines produced during the stress response suppres ...