1/18/2020 0 Comments Polycystic Ovary Syndrome (PCOS)
Resources: 1. https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4093689/ 3. https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12047 4. https://www.healthline.com/nutrition/milk-thistle-benefits 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4669857/ 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499388/ Videos: This broccoli seed extract offers the protective properties of sulforaphane glucosinolate (SGS) to provide cells with long-lasting protection from free radical damage and to support liver detoxification that may help PCOS. Take a look at this video to gain conviction in your support team. Small amounts (2 oz per meal) of real lean cuts of meat (no fake meats, SPAM, cold cuts, pepperoni or salami) are permitted. Greatly reduce or eliminate dairy and processed food consumption. Doctor Greger goes over the studies. Compelling clinical research. Purchase as spice from the supermarket and add to your foods. Can make unsweetened tea and consume throughout the day. Dr. Greger discuses what the research says about medications, herbs and diet on the subject. Let us know if you have any questions. We are here to help.
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It is important to note that the biggest sources of histamine in the food isn’t the food itself… it’s bacteria and live cultures in the food. These bacteria naturally produce histamine as part of their metabolic process (it's their poop). That is why we want to avoid fermented foods, canned, cured and processed foods.
Incorporate the Elimination Diet while being mindful of this information. Be patient and listen to your body. Supplementation Use a Gut Cleanse and DAO (bromelaine and quercetin) diligently, as directed, for 3 months. If your symptoms persist, take a Heavy Metal Toxin test. Upon positive results, complete your regimen with a Heavy Metal Cleanse. Conclusion These insights have been extremely helpful for people with elevated histamine concentration levels -- those with eczema and allergies (H1) and those with serious stomach issues (H2). Review the below studies for additional information.
Thorne's rice and pea protein-based nutritional supplement with added soluble fiber offers a complete multi-vitamin/mineral complex, and unique botanicals and nutrients that support healthy blood sugar, blood pressure, and lipid levels, promote lean muscle mass and blood vessel flexibility, and enhance thermogenesis (fat burning).* (Thorne.com) Create a Plan Use this 2-week jump-start program to a create a plan that suites your individual needs. Topics include:
Buy HERE In Conclusion Look in that mirror and start with self-love. Your weight does not define you. Your ability to love, dream, learn, help, heal, and grow does. Be kind to others, but be kind to yourself first. If you need additional assistance in finding out what your deficiencies are, contact me or your health professional.
12/10/2019 1 Comment Managing Stress and Adrenal Fatigue
Mind your antioxidants.
Get your antioxidants from foods, herbs and greens whenever possible... not pills. Eat dark colored berries daily -- a half package of blueberries, raspberries or blackberries. If you want to add elderberries, reach for the whole fruit, even in dry form. Sugar separated from its fiber source becomes toxic. Fat too. Choose berries over juice, and avocados over avocado oil. Reach for whole immune boosters where possible. Echinacea, ashwagandha, astralagus, ginger, eleuthero, ginseng, rhodiola, licorice, zinc, vitamin D.... This amazing blend uses herbs with studied immuno-modulating effects. All of the above have been used in natural medicine for millennia. Today, we can loose ourselves in the overwhelming anecdotal and clinical evidence in support of helping our bodies recover faster, prevent infections and stop viral replication. Discover adaptogens. Adaptogens are powerful herbs that have the incredible ability to give your body what it needs. They adapt; hence their name. Supporting our natural ability to enhance our bodies' self-repair mechanism, they work by boosting our biophysical or biochemical processes. Ginseng has been found to increase energy, improve brain function, help with virility, prevent the flu, reduce inflammation and lower blood sugar. Another well-known adaptogen, ashwagandha is recommended as a potent stress reducer. Astragalus boosts the immune system, and ginger and zinc help the body resist infections. Adaptogens should not be given to very young children, although astralugus, licorice tea and turmeric are usually fine in small quantities for kids over the age of 6. Choose love. Our emotions are biochemistry in motion. Nothing lowers the immune system more than fear and stress. Engage in active meditation, sing, dance, draw, sleep, rest, love and enjoy yourself. Ignore the problems of the world and opt for family time, kindness, music, and self-empowerment. To your health! The Symptoms Anxiety is a common debilitating disorder characterized by:
Common Causes Pervasive in women between 35–55 years of age, this condition is almost always accompanied by a stressor / trigger, hormonal imbalances, trauma, and nutritional deficiencies. The notion that anxiety is a self-inflicted sensitivity is one of the most frustrating fallacies that a person may face. Is it “all in your head?” Maybe… but not in the way your coworker is suggesting. Genetic Predispositions and Epigenetic Changes Anxiety could be inherited. The likelihood of having the disorder increases if a first or second-degree relative also had the condition. Studies suggest that people with anxiety view the world in a fundamentally different way thanks to their brain’s ability to rearrange its neural connections. This is not something an anxious person can control. The brain simply does not distinguish between threatening and non-threatening situations. Phobias, and even fears of social interactions, sometimes occur due to an overactive amygdala — the area of the brain that is responsible for threat interpretation. A 2015 Uppsala University study also found that people with social anxiety may be producing too much serotonin. Anxiety corresponded with high serotonin levels in the brain scans of people with social phobias. There is a silver lining in the genetic expression of anxiety. Anxiety appears to be caused by epigenetic factors. It other words, it is malleable and possibly reversible. Your brain chemicals can be controlled and expression can be mitigated. The elephant in the room is oxidative damage, which may cause nervous system impairment. Oxidative stress causes oxidative damage. Good news: this causative factor responds well to natural medicine. Mitigation Medications prompt the brain to release feel-good, calming chemicals, but your body has to have these chemicals stored in the first place. If these chemicals are depleted, the medications will stop working. The primary healing fuel is nutrition, supplementation and toxin / stress mitigation. Food sensitivities, which may cause inflammation in the brain, should also be addressed. Anxiety comes with trauma. The same old damaging thoughts, replayed over and over again, will enable the same old inflammatory chemicals to cascade throughout your body. Speak with a professional, resolve your issues and acquire a different perspective to stop revisiting dead-end impasses (consciously or subconsciously) that exacerbate the feelings of anger and frustration. Endocrinology and Nutrition Anxiety is often accompanied by a thyroid condition or adrenal insufficiency. Make sure that in addition to a basic thyroid panel (TSH levels), your doctor is measuring your:
An irregularity in any one of these will trigger anxiety, sometimes severe.
The WFPB Diet The importance of the whole-food, plant-based (WFBP) diet cannot overstated, as studies suggest significant improvements in mood within 2 weeks of following a strict WFPB diet; improvements comparable to those created by Prozac (see video). The exact mechanism through which people improve are not known, but a leading theory posits that monoamine oxidases (MAOs) hold the key. MAOs are enzymes that aid the oxidation of monoamines. They are found on the mitochondria of most cells in the body. The more of them there are, the greater the propensity for mood disorders, anxiety and depression. Plants are loaded with MAO inhibitors, therefore their contributions to mood regulation is logical. Another significant factor, which may improve mood and neuroinflammation is the regulated arachidonic acid status in the body or plant eaters. The research is compelling. For additional information, see Forks Over Knives. Conclusion Understanding the causes of your anxiety is an essential component of complementary medicine — a common missing link in patients’ protocols. Additional tests may have to be conducted. Counseling is essential for trauma. Hormonal balance is a main objective. Stress supplements and evidence-based nutrition are key when it comes to non-narcotic intervention. Resources:
Legal Disclaimer The statements on these pages are not evaluated by the FDA and are for informational purposes only. Nothing on this page intends to treat, diagnose or prevent disease. If you suspect that you have a disease or a condition of any type, please see your primary care physician without delay. Consult your physician before taking supplements or changing your diet. About the Author Evelina Sodt, PhD is a nationally registered provider of health education services. She is a practitioner, a consultant, and the author of over a dozen books, including Healing Pain, Anxiety, and Inflammation Without Drugs: The Science Behind Natural Medicine. Dr. Ev practices virtually via remote education. She lives in Northern NJ with her husband, daughter, and a cat named Kingston. To schedule an appointment, reach out to [email protected].
As more and more gene variations and mutations (and there is a difference between the two) are being discovered, we are becoming painfully aware that unpleasant predispositions abound, possibly for all of us in a one shape or form. That is not to take responsibility away from our behavior. No! Remember that genes load the gun, but lifestyles pull the trigger. Although I haven't had the time to write, and I love writing, this post was prompted by a social media discussion I had with two physicians I respect immensely. It all started with an article re-published on NBC News titled "Addiction Now Defined as Brain Disorder, not Behavior Issue." The author offers general reasoning as to why "The new definition also describes addiction as a primary disease, meaning that it's not the result of other causes, such as emotional or psychiatric problems." At a first glance, many would point to the fact that there are insurance implications here. Hey, it's a primary disorder, so there will be pills and treatments here covered by insurance at a different level, not just counseling (we had a similar thing happen not too long ago with gastric bypass as well, after obesity was classified as an illness). But there is much, much more to the story. Turns out alcoholism is an illness and there genetic factors at play. Once you up your alcohol intake, a cascade of issues also take place, from vitamin and mineral deficiencies (just about all due to a compromised stomach lining and remember that you need gut health to assimilate nutrients) to depression and insomnia (possibly caused by these deficiencies). But could deficiencies cause alcoholism? Could these deficiencies stem from genetic predispositions even before we had our first drink? Turns out the answer is "yes" and we have knows this for decades. The deep particularities, however, are still to be uncovered. We know about the ADH1B gene, but there are other genes and possibly mutations at play (MTHFR, for example, could be protective against alcohol dependence; see study below). Alcohol abuse, depression and insomnia share the same amino acid deficiencies, GABA and glutamate. They also share sugar regulating problems and proper vitamin B assimilation, that is why every detox facility starts off with sugar regulation, B vitamin supplementation (A, C and E too), gut repair and meditation (advanced facilities have neurofeedback too). The body converts alcohol to sugar. Like with depression, understanding the bi-directional nature of what causes what, the chicken or the egg, we know that when alcoholics quit drinking, their blood sugar levels drop, and they develop sugar cravings. That is why keeping blood sugar levels stable is crucial in early recovery. It's where we start in nutrition together with B vitamins, tryptophan and glutamate. Sugar has a similar effect on the brain’s levels of dopamine (and cocaine too, btw). Alcohol abuse causes a surge in dopamine levels. We know that sugar depletion is a result, but what is the cause for self-medication to begin with? Depression? Could be. The GABA, glutamate deficiency link is there too. If you have a genetic predisposition not to retain certain amino acids (and it's crazy how many illnesses come about that way) our biochemical pathways may trigger cravings for those things that would be missing. The insomnia link is undeniable too. Alcohol withdrawal causes it and people often relapse by self-medicating to be able to sleep again. And yet, it's quite possible that the genetic predisposition causes the insomnia to begin with, even if you have never had a sip of alcohol in your life. Remember GABA? That is an inhibitory neurotransmitter that quiets down the brain, so we can get the rest we need. Glutamate plays a role here too, and it plays a role in depression, as it is present in most people suffering with it. Glutamate is present in almost everything we eat and it best taken from plant-sources like walnuts, tomatoes and broccoli. Most people are familiar with its ugly synthetic cousin, mono-sodium glutamate (MSG), which may have the ability to give kids and adults insomnia and anxiety. Glutamate however, or glutamic acid, is a necessary amino acid essential in wakefulness and motivation. Glutamate is also a precursor to GABA, the one that would help us go to sleep at night. Does it all make sense now? Here is one more interesting tidbit that shows a connection between genetic predispositions to alcohol abuse being the same ones that would predispose us to depression, as well as insomnia -- the fatigue connection, not only the GABA/glutamate/glycine deficiency one. Fatigue is linked to serine deficiency, which is a precursor to glycine (just as important to sleep as GABA), which in itself is a precursor to glutathione (again linked to fatigue). Fascinating! No wonder amino acids are being hailed as the new frontier in medicine. There is much more for us to learn. Today, we are just scratching the surface. How do you get tested for which amino acid imbalances you have? Since amino acids are everywhere, urine, blood tests would do. A hair follicle, is by far the best way to get a tissue sample. How do you supplement? With real foods; plants please...Although it's true that eggs, some meats and fish have more of the aminos you need, they are so abundant in other amino acids too, that the competition for receptor space may leave you out in the cold. That is the same reason why you shouldn't just take a multi. See this relevant article on tryptophan (...) Here are the most abundant plant sources that may boost the production of GABA:
The glycine issue is also vast. So vast in fact, that it requires its own book, since most of us are possibly deficient due to glyphosate's ability to act as an analogue to glycine. (See this: https://www.youtube.com/watch?v=9VUfV8wWr_8) What do you do if you have an established imbalance? Since it's synthesized from serine, choline and theanine, we can get it from cocoa, green tea, mushrooms, legumes, soy, green vegetables, potatoes, seeds like quinoa, oatmeal and rice, nuts, grains, and fruit. In other words, go plant-based, drink cocoa instead of coffee in the morning and drink unsweetened green tea instead of water throughout the day. Eating the above is always in good form unless you have a proven sensitivity. Want to hone in on your particular issues? Visit Integrative Care in Warwick, NY and get tested. 845.244.0679 References: https://www.livescience.com/15563-addiction-defined-brain-disease.html https://www.sciencedaily.com/releases/2018/11/181126123328.htm https://www.ncbi.nlm.nih.gov/pubmed/18328637 https://www.dana.org/Media/GrantsDetails.aspx?id=38891 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065474/ https://facty.com/lifestyle/wellness/the-health-benefits-of-glycine/?style=quick&utm_source=adwords&utm_medium=c-search&utm_term=%2Bglycine&utm_campaign=FHUSA-Health-Benefits-of-Glycine-desktop&gclid=CjwKCAjwk93rBRBLEiwAcMapUeCpWq1DNJZbknHFaXwWcRqk6M812yNxn8Iqv4qN5-kjcuOxttt_mhoCgGkQAvD_BwE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4407613/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4392553/ https://www.sciencedirect.com/topics/medicine-and-dentistry/glycine https://journals.sagepub.com/doi/10.1177/1073858402238515 The most effective drug-free method for addressing anxiety is via nutritional psychiatry. And it's complicated.
No one quite gets the maddening effects of insomnia until they had to deal with it themselves. The mind rushes endlessly deeper and deeper down a spiral of thoughts -- one crazier than the next, but in that particular moment, it all seems perfectly rational. We even think that the mind is sorting it all our and planning helps us ”cope with pressure.” Sorting the pages of Elhart Tolle’s books is helpful. After all, he is correct. Anxiety is a useless emotion of the future and we need to live in the now. And still thoughts keep racing, the body stays awake, we are tired and weary...and irritable. Don’t know how many times I have snapped at my family for no reason at all. Being high strung and wired would do that to a gal. At that moment, we try everything. Lavender essential oils, music therapy, valerian root, kava, mugwort tinctures, chamomile, music therapy, subliminal messages, meditation, yoga, etc, etc...nothing works, only the frustration grows. Why is that? What is going on? Biochemistry. It’s that simple and it’s that complicated. We have four main classes of neurotransmitters -- the chemicals that excite or calm the brain (they do a lot more than that, but when it comes to sleep, that is what we care about). These four types are amino acids, monoamines, peptides and other, but let’s talk about excitatory and inhibitory amino acids. The main inhibitory amino acids (GABA and glycine) tell your brain to calm down. If you have a deficiency, you brainwaves cannot calm down enough for you to fall asleep. They keep racing through beta states and you need to go into alpha and then theta to be able to enter delta, the deep restful state the body needs to self-heal and recover. There are also precursors that could be at fault, tryptophan, theanine, lysine, tyrosine (and in general thyroid disorders), taurine and more could be to blame. Following this logic, some people reach for an amino acid complex supplement, GABA or glycine, which is fine for a while, but it will not address most deficiencies. Moreover, it can make you even more deficient. Amino acids compete for receptor space. What that means, is that if you have a tryptophan deficiency, for example, a faster amino acid can plug its passage ways leaving tryptophan out in the cold. Unused. Tryptophan, of course is the amino acid that turns into serotonin minutes after entering the brain. Yes, that serotonin. (Read more about this here.) Not sure if it's stress, situational or generalized anxiety? We have a Nurse Practitioner who can diagnose you and prescribe medications. Interested in natural medicine? We've got you covered. Psychiatry addresses monoamines serotonin, dopamine, epinephrine and norepinephrine, but the medications enable release, not production. Nutritional psychiatry addresses the deficiencies that create these imbalances, not just amino acids but also things like low iron, magnesium, B and D levels and more, all well-known causal factors for anxiety. If you have decided to try CBD, reach for one with potentiated endocannabinoid properties like this one. See video. 5/13/2019 1 Comment Stress, Yoga, and Biofeedback. Special guest, Dr. Evelina Sodt, Integrative Care of WarwickFree Seminar on Managing Stress Through Yoga and Technology at Greenwood Lake Yoga. Special guest, Dr. Evelina Sodt, Integrative Care Engage in Active Biofeedback We live in the golden age of insomnia. Deep relaxation and stress reduction are important anti-inflammatory and anti-aging components. Biofeedback is a process that enables an individual to learn how to improve health and performance, as precise instruments measure physiological activity such as brain waves (neurofeedback), heart function, breathing, muscle activity, and skin temperature. These instruments rapidly and accurately "feed back" information to the user, presenting this information – often in conjunction with changes in thinking, emotions, and behavior – to support desired physiological outcomes. The goal is that over time, these changes can endure without continued use of an instrument. Biofeedback is a vital component of Olympic athletes' training. Biofeedback can:
Biofeedback cannot:
What can you expect during a session Your session will begin with a patient questionnaire and goal setting. You will be guided to relax in a serene setting. Close your eyes. Put your headphones on. Set up EEG sensors. Calibrate. Start session. Listen. Focus on your breath, let your thoughts glide unobstructed. You will have real-time auditory feedback that will intensify with increased brain-wave activity or subside as you gain control over your thoughts. Most people's reaction is pure shock when they "hear" their thoughts and realize how subtle interruptions can lead to big changes. Do you think you are in control? Research Heart rate variability biofeedback: how and why does it work? Paul M. Lehrer1,* and Richard Gevirtz2 Author information Article notes Copyright and License information Disclaimer This article has been cited by other articles in PMC. From: NCBI.gov Abstract In recent years there has been substantial support for heart rate variability biofeedback (HRVB) as a treatment for a variety of disorders and for performance enhancement (Gevirtz, 2013). Since conditions as widely varied as asthma and depression seem to respond to this form of cardiorespiratory feedback training, the issue of possible mechanisms becomes more salient. The most supported possible mechanism is the strengthening of homeostasis in the baroreceptor (Vaschillo et al., 2002; Lehrer et al., 2003). Recently, the effect on the vagal afferent pathway to the frontal cortical areas has been proposed. In this article, we review these and other possible mechanisms that might explain the positive effects of HRVB. INTRODUCTION In recent years there has been substantial support for heart rate variability biofeedback (HRVB) for a variety of disorders and for performance enhancement (Gevirtz, 2013). Since conditions as widely varied as asthma and irritable bowel syndrome seem to respond to this form of cardiorespiratory feedback training, the issue of possible mechanisms becomes more salient. The most supported possible mechanism is the strengthening of homeostasis in the baroreceptor (Vaschillo et al., 2002, 2006; Lehrer et al., 2003). Recently, the effect on the vagal afferent pathway to the frontal cortical areas has been proposed. In this article, we review these and other possible mechanisms that might explain the positive effects of HRVB. In the 1990s Lehrer et al. (2000) began experimenting with a form of cardiorespiratory intervention that has subsequently been labeled HRVB, respiratory sinus arrhythmia (RSA) biofeedback, or resonance frequency feedback (RFF). The procedure consists of feeding back beat by beat heart rate data during slow breathing maneuvers such that the participant tries to maximize RSA, create a sine-wave-like curve of peaks and valleys, and match RSA to heart rate patterns. RSA is the heart pattern that occurs when heart rate increases during inhalation and decreases during exhalation. Thus as can be seen in Figure Figure11, the participant uses feedback or a breath pacing device to produce the characteristic maximized RSA. FIGURE 1 A typical HRVB screen showing the transition from normal breathing to 7 breaths per minute breathing. Gevirtz (2013) recently reviewed all of the available literature on the outcomes of HRVB. He looked at the following application categories: asthma, COPD, IBS, cyclic vomiting, recurrent abdominal pain, fibromyalgia, cardiac rehabilitation, hypertension, chronic muscle pain, pregnancy induced hypertension, depression, anxiety, PTSD, insomnia, and performance1. While few areas have extensive support by way of controlled studies, the overall picture seems to be very promising for this intervention. As can be seen, the applications are quite varied. We have begun to explore what physiological and/or psychological mechanisms might be contributing to these positive outcomes. MECHANISMS BY WHICH HIGH-AMPLITUDES OF HRV ARE ACHIEVED DURING HRV BIOFEEDBACK Heart rate variability (HRV) has a complex structure, often referred to as “chaotic,” involving various superimposed oscillation frequencies, non-linearly related to each other (Ivanov et al., 1999; Pikkujamsa et al., 1999). Some processes involved in this pattern are caused by known reflexes, some with modulatory functions, often controlled by different autonomic pathways. These can be described as “negative feedback loops,” which operate as closed loop system components that help maintain allostatic balance, while allowing adaptation to environmental demands (Lehrer and Eddie, 2013). During HRV biofeedback, the amplitude of heart rate oscillations grows to many times the amplitude at rest, while the pattern becomes simple and sinusoidal. This pattern occurs in almost everyone, and is often achievable within a fraction of a minute even in persons who have never previously been exposed to the technique. The mechanism for this effect lies in a confluence of processes: (1) phase relationships between heart rate oscillations and breathing at specific frequencies, (2) phase relationships between heart rate and blood pressure oscillations at specific frequencies, (3) activity of the baroreflex, and (4) resonance characteristics of the cardiovascular system. PHASE RELATIONSHIPS BETWEEN HEART RATE OSCILLATIONS AND BREATHING During normal breathing, one of the many oscillations in heart rate usually occurs at the same frequency as breathing. People often breathe at differing frequencies at different times, and various individuals tend to breathe at different rates. For most people, most of the time, breathing frequency is between 0.15 and 0.4 Hz, or 9 to 24 breaths per minute. The corresponding oscillations in heart rate are called RSA, which can be interpreted as influences of respiration on the sinoatrial node of the heart. The frequency range of 0.15–0.4 Hz is the “high frequency” (HF) band in the HRV spectrum, and spectral amplitude within this range is often used as an index of RSA (Berntson et al., 1997). However, although RSA is often driven by breathing, it also may be influenced by respiratory pacemaker oscillations in the central nervous system, which occasionally differ from actual breathing. These processes might be influenced by external factors (e.g., sudden exercise or stress, sighs, etc.), where both pacemaker and actual respiration may both produce heart rate oscillations. These can sometimes occur at different frequencies and with different patterns, as shown in dissociation between RSA and breathing during mechanical ventilation (Van de Louw et al., 2010), apnea (Passino et al., 1997), and paced breathing (Song and Lehrer, 2003). At resting respiratory rates, the phase relationship between breathing and HR is far from synchronous, such that heart rate increases tend to follow inhalation at about the mid-breath point, and heart rate decreases follow exhalation also at about the mid-breath point (Vaschillo et al., 2002). Respiratory sinus arrhythmia is known to have important regulatory functions. It controls the rate of gas exchange at the alveoli, such that heart rate tends to be higher when air in the lung is richest in oxygen, and exhalation occurs when carbon dioxide in the lung is highest. It is notable, however, that the partial out-of-phase relationship between heart rate and breathing is not the most efficient pattern for gas exchange. Animal experiments by Hayano et al. (1996) in Japan have found that gas exchange at the alveoli is most efficient when heart rate starts increasing at the beginning of inhalation, and starts decreasing just as exhalation starts, i.e., a 0° phase relationship. In these studies, denervated dogs were artificially ventilated, and heart rate oscillations were entirely controlled by a cardiac pacemaker, such that the phase relationship between respiration and heart rate could be experimentally manipulated, in three phase relationships: 0, 90, and 180° (the last of these corresponding to a pattern where heart rate started increasing at the beginning of each exhalation, and started decreasing at the beginning of each exhalation). They measured gas exchange in the alveoli, and found that it was greatest at the 0° phase relationship, at an intermediate level at the 90° phase relationship, and lowest at the 180° phase relationship. Perhaps the function of a partially out-of-phase phase relationship is to allow the greatest degree of flexibility to the organism, such that greater efficiency can be achieved during greater metabolic need, and less during decreased need. Phase relationship studies at various levels of metabolic need have not yet been done, so this interpretation must remain speculative. Respiratory sinus arrhythmia also can reflect aspects of autonomic function. It is controlled entirely by the vagus nerve, such that vagus nerve outputs to the sinoatrial node primarily occur only during exhalation. Greater vagus nerve traffic will therefore produce greater amplitudes of RSA, such that many scientists equate RSA (or HF HRV) with “cardiac vagal tone,” or parasympathetic influence on the heart (Berntson et al., 1997). However, longer exhalations (Strauss-Blasche et al., 2000) and slower respiration (Eckberg et al., 1985; Grossman et al., 1991; Song and Lehrer, 2003) also may increase RSA amplitude, possibly independently of vagus nerve traffic, since vagus nerve output occurs for relatively longer periods of time with each breath. Indeed, it has long been known that amplitude of HRV is systematically related to breathing frequency, with higher amplitudes achievable with slower respiration (Eckberg et al., 1985; Brown et al., 1993; Badra et al., 2001; Eckberg, 2003; Song and Lehrer, 2003). However, most studies find that maximum effects usually are achieved when breathing at a rate of approximately 0.1 Hz (six breaths per minute). Working in St. Petersburg, Russia, Vaschillo systematically studied relationships between breathing and heart rate, using a “transfer function analysis,” whereby the interplay between two oscillations is studied at different frequencies – i.e., different respiration rates. The maximum heart rate oscillations at respiratory frequency occurred at approximately 0.1 Hz (six breaths per minute), the one frequency at which heart rate oscillates with breathing at a 0° phase relationship, i.e., exactly in phase. Thus breathing at this frequency produces both the highest amplitude of RSA and the most efficient gas exchange. It should also be noted that respiratory-induced changes in HRV may function as a positive feedback loop, spiraling further increases in HRV, by feedback from the heart to the central nervous system, through the vagal afferent system, as described below. These results also suggest that, where HRV biofeedback produces a 0° phase relationship between heart rate and breathing, conditions requiring better gas exchange efficiency could show improvement. Consistent with this, there is evidence for better athletic performance after training in HRV biofeedback (Strack, 2003; Shaw, 2011; Paul and Garg, 2012) and that HRV biofeedback may help improve breathing symptoms and quality of life among patients with emphysema (Giardino et al., 2004). PHASE RELATIONSHIPS BETWEEN HEART RATE AND BLOOD PRESSURE Vaschillo’s early studies also showed systematic changes in phase relationships between heart rate and blood pressure, when the system was stimulated at various frequencies. For each person, he found, there was a specific frequency where heart rate changes per unit change in blood pressure were greatest. This frequency varied from individual to individual, but was ∼0.1 Hz. (In later research we refined the average frequency for highest heart rate oscillations to be at about 0.09 Hz, or 5.5 breaths per minute, with breath duration of about 11 s; Vaschillo et al., 2002.) When he examined phase relationships between heart rate and blood pressure, he found that, at this frequency, heart rate and blood pressure oscillated in a 180° phase relationship: i.e., completely out of phase, such that blood pressure began falling as soon as heart rate began rising, and blood pressure began rising as soon as heart rate began falling. This phase relationship strongly suggested that the mechanism for the high-amplitude heart rate oscillations was the baroreflex. THE BAROREFLEX The baroreflex is a reflex mediated by blood pressure sensors in the aorta and carotid artery that help modulate blood pressure fluctuations (Eckberg and Sleight, 1992). Baroreceptors in the walls of these arteries detect stretching of the arteries as blood pressure increases. When blood pressure increases, the baroreflex causes immediate decreases in heart rate. As blood pressure falls, the baroreflex causes immediate increases in heart rate. Thus, when the system is stimulated at the specific frequency causing maximum heart rate oscillations and a 180° phase relationship between heart rate and blood pressure, effects of the stimulator are compounded by effects of the baroreflex. As external stimulation causes heart rate to rise, it also causes blood pressure to fall, thus causing an additional stimulus for heart rate to rise further; and as external stimulation causes heart rate to fall, it also causes blood pressure to rise, thus causing an additional stimulus for heart rate to fall further. Because of the 0° phase relationship between heart rate and breathing at approximately the same frequency that external stimulation causes maximal stimulation to the baroreflex, breathing becomes a natural way to provide external stimulation to increase HRV. Conversely, each breath then stimulates the baroreflex. We have found large increases in baroreflex gain (number of beats per minute change in heart rate per 1 mm Hg change in blood pressure) during HRV biofeedback: i.e., the baroreflex operates more strongly (Lehrer et al., 2003). When HRV biofeedback is practiced twice daily at home over about a 3 month period, we also find increases in resting baroreflex gain (i.e., before people start practicing biofeedback in a given session; Lehrer et al., 2003). This demonstrated neuroplasticity in the baroreflex, and suggested that regular exercise of the reflex rendered it stronger. It also suggested that various conditions affected by blood pressure lability and baroreflex control may be affected by HRV biofeedback. Thus, there is a growing body of evidence that a course of HRV biofeedback can help hypertensive patients lower their blood pressures (Nolan et al., 2010; Wang et al., 2010; Lin et al., 2012). Pathways of baroreflex neural control suggest other possible HRV biofeedback applications. The baroreflex is mediated through the nucleus tractus solitarius, located in the brain stem (Raven et al., 1997; Rogers et al., 2000; Polson et al., 2007; Arnold et al., 2009). This center communicates directly with the amygdala, a center for emotional control, in a pathway extending through the insula (Volz et al., 1990; Henderson et al., 2004). Perhaps it is for this reason that various studies have shown positive HRV biofeedback effects for treating anxiety and depression (Karavidas et al., 2007; Reiner, 2008; Siepmann et al., 2008; McCraty et al., 2009; Nada, 2009; Zucker et al., 2009; Henriques et al., 2011; Tan et al., 2011; Patron et al., 2013). THE BAROREFLEX, HRV, AND RESILIENCE There is a large amount of evidence that people are more resilient – physically and emotionally – when HRV oscillation amplitudes are higher and more complex. Greater complexity, as measured by various calculations of fractal entropy, suggest the operation of multiple regulatory feedback loops. One can think of this as the system having multiple backup systems to regulate the body, and finely tune it to environmental and internal need. Thus individuals with low HRV have generally impaired function: i.e., they are physically (Volz et al., 1990; Henderson et al., 2004) or emotionally (Friedman and Thayer, 1998; Gorman and Sloan, 2000; Carney and Freedland, 2009; Kemp et al., 2010) sick, are older (Fukusaki et al., 2000; Valentini and Parati, 2009; Nunan et al., 2010; McNarry and Lewis, 2012), are less aerobically fit (De Meersman, 1993; Hautala et al., 2003; McNarry and Lewis, 2012; Boutcher et al., 2013), and, when greatly physically compromised, at greater risk of dying (Kudaiberdieva et al., 2007; Laitio et al., 2007; Chan, 2008; Politano et al., 2008; Ranpuria et al., 2008; Stein, 2008; Ahmad et al., 2009; Thayer et al., 2010; Christensen, 2012; Handa et al., 2012; Huikuri and Stein, 2013). Total HRV in these studies generally is measured by the standard deviation of normal beat-to-beat intervals, i.e., intervals controlled by central nervous system input to the sinoatrial node of the heart, rather than by abnormal cardiac function). People with simpler patterns of HRV appear to be similarly compromised (Otsuka et al., 1997; Srinivasan et al., 2002; Yeragani et al., 2002; Skinner et al., 2008a,b, 2009; Huikuri et al., 2009). For this reason, HRV is often seen as a measure of physical and emotional resilience. We have found that HRV biofeedback restores autonomic function that is suppressed when people are exposed experimentally to inflammatory cytokines (Lehrer et al., 2010). All frequencies are suppressed by these cytokines, much as happens when we catch the flu or are subjected to another inflammatory condition. RESONANCE It is a physical principle that all oscillating feedback systems with a constant delay have the characteristic of resonance. A resonant system is one that, when stimulated, produces high-amplitude oscillations at a single frequency, recruiting or overshadowing other frequencies, to produce a sine wave oscillation with very high-amplitude (Başar, 1998). An example of this from everyday life is the so-called Larsen effect, where a high pitched squeal at a single frequency results from placing a microphone in front of a speaker, and stimulating the system with sound (Weaver and Lobkis, 2006). The same thing appears to happen in the cardiovascular system. The constant delay appears to be caused by amount of blood in the system, although, theoretically, flexibility, and diameter of the blood vessels also should play a role. We have found that taller people and men, who have a greater blood supply than, respectively, shorter people and women, have lower resonance frequencies (Vaschillo et al., 2006). That is, independently, stimulation at lower frequencies causes heart rate oscillations with the highest amplitude in taller people and men. Independently of height, age, and weight have no effect on resonance frequency, nor does experience with repeated system stimulation by HRV biofeedback. If resonance occurs in the cardiovascular system at approximately 0.1 Hz, it should not occur exclusively in response to breathing. Rather, any source of rhythmic stimulation that affects the cardiovascular system should produce the same effect. This has, in fact, been found for rhythmic muscle tension (Lehrer et al., 2009; Vaschillo et al., 2011), and rhythmical presentation of emotion-inducing pictures (Vaschillo et al., 2008). There also is evidence that resonance may occur at lower frequencies than 0.1 Hz. There is some evidence for resonance at about 0.02–0.03 Hz. While the source of this resonance is not completely known, it is known that the highest amplitudes of blood pressure oscillations are achieved when the system is stimulated at approximately this frequency (Vaschillo et al., 2002). Oscillations in this range are thought to be controlled primarily by the alpha sympathetic system, and related to oscillations in vascular tone, which also is affected by the baroreflex (Vaschillo et al., 2012). Thus, when blood pressure increases, the blood vessels dilate; when blood pressure falls, blood vessels constrict. This causes an oscillation in both blood pressure and vascular tone, but at a lower frequency than for the heart rate limb of the baroreflex, because dilation and constriction of blood vessels is a slower process than speeding or slowing the heart. Little is known about biofeedback training to stimulate the system in this frequency range. However, it is known that experienced Zen monks tend to breathe in this very slow range (Lehrer et al., 1999). Oscillations in this range are also thought to be involved in reflexes controlling thermoregulation (Fleisher et al., 1996; Thayer et al., 1997; Matsumoto et al., 1999). THE VAGAL AFFERENT PATHWAY Several studies have reported that HRVB might be effective in reducing symptoms of depression and/or anxiety (Karavidas et al., 2007; Reiner, 2008; Siepmann et al., 2008; McCraty et al., 2009; Nada, 2009; Zucker et al., 2009; Henriques et al., 2011; Tan et al., 2011; Patron et al., 2013). These results led to speculation that some other mechanism might be at work beyond the baroreflex gains. One possible clue came from the recent research using vagal nerve stimulation for severe depression (and seizure disorders; Sackeim et al., 2001a,b; Nahas et al., 2005; Daban et al., 2008; George et al., 2008; Cristancho et al., 2011). An implanted electrical stimulation device is used to stimulate the vagal afferent pathways resulting in reduction of depressive symptoms. While this technique has not been subjected to larger random controlled trials, the preliminary pilot studies do raise interesting possibilities. It is known that the vagal afferent pathways affect brain areas known to be involved in affect regulation and mood (locus coeruleus, orbitofrontal cortex, insula, hippocampus, and amygdala; Grundy, 2002). In addition, there has been speculation that stimulation especially of the sub-diaphragmatic pathways through slow deeper breathing techniques might be stimulating these same pathways and thus having an effect on depressive/anxiety symptoms (Brown and Gerbarg, 2005a; Porges, 2011; Brown et al., 2013). We discovered some literature that offered the possibility that these pathways could be investigated using a technique called heart period evoked potentials (HEPs). Schandry and his colleagues had used this procedure to study interoception some years ago (Schandry, 1981, 2003; Schandry et al., 1986; Montoya et al., 1993; Critchley et al., 2004; Pollatos et al., 2005a,b; Gray et al., 2007). The HEP is a unique version of the usual evoked response (ERP) in that the R-wave of the ECG is used as a signal rather than being filtered out. Each heart beat then creates a large electrical signal to the brain which can be measured with surface electrodes. The above mentioned studies discovered that those subjects that had better interoception (ability to perceive their heart rates) produced a larger evoked potential presumably by way of the vagal afferent system. So if HRVB is, in fact, stimulating beneficial brain structures, we might see it reflected in the HEP. Thus far, two studies have supported this idea. In the first (MacKinnon et al., 2013), we examined the HEP waveform (it’s called an N250 because it produces a negative deflection at about 250 ms) at baseline in a resting state, during a negative emotion induction, during a positive emotion induction, and during a slow resonance breathing period. N250 (in microvolts) evoked potential during various conditions. As can be seen, the slow breathing condition was significantly more negative than the other conditions. In a second study (Huang et al., 2014), we trained a group of 12 participants in HRVB over four sessions and compared them to a group of 13 participants who received EMG/relaxation training again over four sessions. As expected the HRVB group improved their HRV substantailly whereas the EMG comparison group did not Heart rate variability as measured by SDNN across sessions for the heart rate variability biofeedback group compared to the EMG/relaxation group. More importantly, only the HRVB group showed changes in their HEP. Heartbeat event related potential (HEP) at 250 μs for both groups pre vs. post-training (sign reversed). These results support our speculations and those of Brown and Gerbarg: “… voluntary control of breath patterns can affect ANS functions via vagal afferents to brainstem nuclei (nucleus tractus solitarius, parabrachial nucleus, locus coeruleus)…Our neurophysiologic model postulates that vagal afferents activate hypothalamic vigilance areas and enhance and enhance attention and alertness, whereas pathways through the thalamus quiet frontal cortical activity and reduce anxious worrying” (Brown and Gerbarg, 2005a,b, p. 713). Of course, there are many other possible explanations for why the complex process that occurs with HRVB might reduce depression and/or anxiety (distraction, self-efficacy, etc.). However, HEP method might give us a tool to disentangle possible mechanisms of the intervention. Go to:OTHER POTENTIAL MECHANISMS FOR THERAPEUTIC EFFECTS Because HRV biofeedback is apparently helpful to conditions involving various physiological systems (pain, anxiety, depression, COPD, blood pressure control, athletic performance, etc.), it is probable that a number of mechanisms are involved in various effects, in addition to baroreflex stimulation and effects of vagal afferents. Most of them have received little empirical attention, but they all deserve investigation at this point. Possible mechanisms include: EFFECTS OF VAGAL EFFERENTS Parasympathetic activity is usually a component in the “relaxation response.” Stimulation of parasympathetic reflexes by HRV biofeedback may produce body autonomic activity characteristic of relaxation, and thus directly counter stress effects. One way this may occur is a mechanism that has been labeled “Accentuated Antagonism.” “Vagal ‘tone’ predominates over sympathetic tone at rest. Under normal physiological conditions, abrupt parasympathetic stimulation will inhibit tonic sympathetic activation and its effects at rest and during exercise. This response is known as ‘accentuated antagonism’ (Olshansky et al., 2008, p. 863)”. Presumably this aspect of the parasympathetic efferent system is strengthened with HRVB training. This may be at play in inhibiting sympathetic output to myofascial trigger points (Hubbard and Berkoff, 1993; Gevirtz et al., 1996; Hubbard, 1998). The work of the Aziz group in London (Hobson et al., 2008) has also demonstrated that slow breathing almost immediately prevents esophageal pain thresholds from dropping dramatically when acid is introduced to the stomach. INCREASED GAS EXCHANGE EFFICIENCY Because of the 0° phase relationship between breathing and heart rate during resonance frequency breathing, improved gas exchange may help people with respiratory diseases, and may even decrease respiratory drive in people with stress-induced hyperventilatory reactions. MEDITATION EFFECT Heart rate variability biofeedback involves paying close attention to nuances in breathing. This is very similar to what is done in mindfulness meditation exercises. The pathway here would be primarily mental: i.e., one cannot simultaneously worry about various concerns of the day while concentrating on relaxed breathing. MECHANICAL STRETCHING OF AIRWAYS Effects on asthma may occur indirectly through effects of stretching epithelial tissue in the lung by deep breathing. It is known that only a single deep inhalation during a methacholine challenge can decrease airway reactivity to methacholine in asthma patients (Pellegrino et al., 1996; Marchal et al., 2002). ANTI-INFLAMMATORY EFFECTS It is known that the vagal system interacts closely with the inflammatory system, such that increases in vagus nerve traffic (usually produced by electrical vagal stimulation) are associated with decreases in serum levels of various inflammatory cytokines (Borovikova et al., 2000; Tracey, 2002). One study did find a decrease in C-reactive proteins among hypertensive patients treated with HRV biofeedback (Nolan et al., 2012). In another study, we experimentally exposed healthy subjects to an inflammatory cytokine, lipopolysaccharide (Lehrer et al., 2010). Usually both sympathetic and parasympathetic activity is blocked by lipopolysaccharide. Although no biofeedback-induced decreases in inflammatory cytokines were found, the autonomic effects of inflammation were greatly modulated, indicating that a greater resiliency was preserved among individuals given HRV biofeedback. CONCLUSION In this paper we have tried to summarize possible mechanisms for the effectiveness of HRVB. We have been working under the assumption that increases baroreflex represented a viable marker of improved autonomic homeostasis or increased complexity. We have reviewed the evidence that led us to this conclusion, which now are somewhat established by our labs and others. We now speculate that in conjunction with this class of mechanisms, stimulation of the vagal afferent system may also play a role, especially in disorders of negative affectivity. Conflict of Interest Statement The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. Footnotes1See Gevirtz (2013) for citations. REFERENCES
Ever go to doctor, present symptoms and walk away with a prescription? Do you think that is enough? Are the side effects troublesome to you? Do you care what could be causing your anxiety and if there are natural complementary options available?
Neurotransmitter levels provide important clinical information that you should be aware of. They say a lot about your health, as they can cause:
Low serotonin, for example, may contribute to anxiety, depression, OCD, anger, and dissatisfaction. Low serotonin leads to chronic fatigue, rheumatoid arthritis (RA), and is associated with low vitamin D, iron, vitamin B6, and tryptophan deficiencies. Low dopamine and GABA produce similar effects. Low GABA is seen in individuals deficient in vitamin B6 and L-theanine. Low dopamine levels (that cause anxiety, obesity, reduced social interactions, etc.) require vitamins, B6 and D, tetrahydrobiopterin, iron, L-tyrosine, and L-theanine for proper functioning. Low norepinephrine often occurs in people with depression, fatigue, and those lacking lacking motivation. Norepinephrine is converted from dopamine aided by vitamin C, copper and B3, and L-tyrosine. Elevated epinephrine, on the other hand, may be associated with stress, insomnia and anxiety. Epinephrine metabolism necessitates magnesium, iron, and vitamins B2, B3. High glutamate? Neuroinflammation? Those are linked to hypoglycemia, Alzheimer’s, ALS and chronic compromised blood flow to the brain. Glycine also matters. Not only because high levels of glycine may interact with certain medications (Clozapine) and decrease their efficacy, but also because it is an important neurotransmitter with a calming effect on the brain. It improves sleep quality. How are your histamine levels? Phenethylamine (PEA)? Should you make amino-acid adjustments or reach for nervine, adaptogenic herbs and methylation support instead? What are the contraindications? Are there any dangerous side-effects? Which herbs and vitamins should not be taken together? There is so much to the neurotransmitter puzzle. Important and often neglected factors includes emotional traumas, as our thoughts and memories create feelings, and those feelings leads to biochemical changes. The main takeaway here is, start with self love, know your body, do your research, and never stop learning, growing, and improving. ELECTROTHERAPY: WHAT IS IT AND WHY USE IT
Electrotherapeutic modalities have been used since the discovery of electricity. These modalities offer generally safe and effective options without the risk of addiction, complications, and toxicity from medications. Hundreds of peer reviewed studies confirm that electrotherapy has shown positive results for:
Electrotherapeutic modalities include: PEMF PEMF devices use low-frequency pulsed electromagnetic fields to treat pain and inflammation, by targeting limbic cells in the brain (pain receptor cells in the brain). In various chronic pain conditions, exposure to PEMF has been linked to a speedy reduction in pain severity. PEMF is indicated for:
ULTRASOUND Ultrasound is often used to promote healing and pain relief from arthritis and fibromyalgia. It is a non-thermal method that stimulates circulation to decrease pain and increase cell permeability. HIGH-VOLTAGE GALVANIC STIMULATION (HVGS) Uses low average current, which leads to minimal charge build up. Increases blood flow, attracts “charged” healing cells, and flushes the area to reduce swelling. Breaks up scar tissue and adhesions. LASERS Lasers have been found to reduce pain, muscle spasm, and inflammation. Therapy lasers are low, specifically calibrated depending on the condition and should not be confused with the high-powered versions used in other industries. There is no heat generated. Safe to use on chronic and acute injuries. FAR INFRARED HEALING Far infrared heat relieves muscle and joint pain, improves joint flexibility. Widely adopted by medical professionals, FIR lamps are present in every acupuncture office and medical spa. The gentle heat, coupled with light penetration, proven to promote cell regeneration and collagen output, produces an analgesic effect. Many patients find some or stark respite from their chronic aches and pains. NEGATIVE IONS Spikes in serotonin cause blood vessels in the brain to dilate, as blood flow increases and pain receptors get stretched. This is often what causes the debilitating pain in a migraine. Negative ion treatments have been shown in studies to prevent overproduction of serotonin, effectively subsiding migraine pain. Green phototherapy has produced similar results in Arizona University studies. Nutrition and chiropractic care is also recommended. BIOFEEDBACK Biofeedback can be an amazing pain-management tool. For more information, please visit the biofeedback page. NON-ELECTRIC MODALITIES FOR PAIN MANAGEMENT ANTI-INFLAMMATORY NUTRITION Light, easy to digest meals, free of chemicals and preservatives are highly recommended (oatmeal, potatoes, rice, quinoa, legumes, seeds, fresh spices, greens, and steamed or raw vegetables of different colors, unless allergies are present). No fried or sauteed foods. No dairy with small permissions for plain yogurt, ricotta with fresh fruit or feta on salads. No lunch meats, cured meats or cold cuts. No pizza, burgers or french fries. No soy, wheat or corn. Organic, real foods only, mostly soups, stews and salads. Avoid any foods purchased in a box. Required reading: Whole: Rethinking the Science of Nutrition by T. Collin Campbell, PhD. CUPPING Cupping is an ancient form of complementary medicine, where special cups are placed on the skin to create suction. Used to help with pain, inflammation, and blood flow, cups are receiving well-deserved resurgence in attention, as post-cupping bruising and circular marks were visible on Olympic athletes’ backs and shoulders in recent times. GUA SHA Operating similarly to cupping, gua sha offers a natural, complementary modality that involves scraping of the skin to produce microtrauma and improve circulation. It is an ancient Chinese healing technique may offer unique benefits for optimal health, wellness and chronic pain. GUIDED IMAGERY AND PRO-CONSCIOUSNESS MEDICINE Guided imagery and meditation have been ubiquitously accepted as chronic pain healing techniques. Harvard University Press has published much on the subject of reducing inflammation through stress reduction, breathing exercises, music, imagery, belief and freeing the mind from blame by assigning a positive, teaching or redeeming spiritual purpose to your affliction. Assisted by Brain Tap or education, quantum medicine, self-healing and spontaneous remissions are revolutionizing the quest for premeditated, self-induced healing. Required reading: Quantum Doctor by quantum physicist, Amit Goswami, PhD. Takeaway message: there are wonderful, scientifically proven drug-free complementary therapies for pain and inflammation. November 26, 2018 Stress is such a huge topic that recapping it in several paragraphs will leave much out. Stress is foremost enemy of sound health and wellness as 75-90% of all chronic conditions are caused or exacerbated by stress. In the simplest terms, cortisol is a stress hormone induced by fear. This beast disrupts our biochemistry, hinders the immune system, interferes with brain functioning, lowers bone density, increases weight gain (especially around the abdominal area), blood pressure, cholesterol...it affects everything. Chronically elevated cortisol levels put us at risk for anxiety, depression, mental illness, and death. Cortisol also decreases thyroid stimulating hormone (TSH) production and inhibits the conversion of T4 to active T3, while increasing the conversion of T4 to reverse T3. It messes up the thyroid and encumbers the liver. Since the liver clears excess estrogen and estrogen mimickers from the blood, we can easily see how this leads to additional endocrine disruptions. Hormones work like the spokes on a wheel. Estrogen highs are often accompanied by progesterone or testosterone lows. Since progesterone is sleep-promoting, it is dubbed the relaxation hormone and it tends to usher in a sense of calm. Low progesterone often brings about anxiety and sleeplessness. That is why many women use wild yam cream on the soles of their feet a few days prior to their cycle when the progesterone levels are at their lowest. Insomnia during the few days right before menstruation (period) is very common during perimenopause (36-53 years of age). Coffee also causes hormonal disruptions that are felt after the age of 35. Limit or end use after 10 am. Combating stress is a foremost priority for those suffering from insomnia. Balance through foods, herbs, hormonal support, biofeedback, relaxation, saunas, spa visits, swimming, sun bathing, meditation, walking, dancing, lifting, yoga, love, and communing with nature is not only recommended, it's a must. We have determined that natural medicine offers viable solutions that can help us get back on track to hormonal balance, but where do we start? There are many unanswered questions:
If you research these questions, you will find answers in both directions. The simple answer is that overindulging (especially on heavy, hard to assimilate foods like meat, dairy, refined sugar and processed foods) burdens the systems and creates acidosis, inflammation, mineral deficiencies and subsequently, hormonal imbalance. In fact, to most holistic practitioners there is only one illness that causes all chronic conditions including cancer -- inflammation, brought on by acidosis. And here is some food for thought: depression and anxiety may be caused by inflammation in the brain. There are several studies with similar conclusions. Inflammation is a self-repair mechanism of sending water to the source of injury to dilute the acid on site. Buffers in mineral and vitamin form, often calcium, magnesium, are also deployed to neutralize the acid. These minerals are readily available in our hair, skin and bones, therefore, those organs suffer almost immediately. In a surprising example to most, since milk causes acidosis, readily available calcium is extracted from the bones to buffer the inflammation. That, in turn, may cause osteoporosis. Is this the reasons why countries with the highest milk consumption also hail with the highest rates of osteoporosis? There are similar mechanisms at work when it comes to autoimmune disorders. Lab results show likelihood that these individuals would also suffer from vitamin and mineral deficiencies. Healing can come in two main forms -- by strengthening the repair mechanism (prescribing extracts, chemical concoctions, and vitamins and minerals in a pill form) or by neutralizing the root cause (take out acid-forming agents and add vitamins and minerals through food). Allopathic medicine chooses pills. Natural medicine chooses acupuncture, physical therapy, herbs and nutrition. Why not both? Working with qualified professionals would allow you to achieve comprehensive treatment objectives, while being aware of possible interactions and contraindications. Plant-based whole foods make sense on many levels, yet the Standard American Diet (SAD) is anything but plant-based or whole. Is it a surprise that hypothyroidism is an epidemic? We are not even referencing the plethora of undiagnosed or misdiagnosed cases of glandular dysfunction. And let's not discount mechanical glitches such as spinal misalignment, which can hinder normal circulation and consequently, hormones’ ability to travel to their intended destinations. Lack of dietary iodine or an excess of inorganic iodine must also be reviewed, as well as the intake of other medications or substances overburdening the system with toxins or difficult digestion, and/or indented to hinder circulation. Consider that: 1. Light, easily assimilated, varied, plant-based, unprocessed nutrition is wonderful to consume medicinally or otherwise. Check plant-based guidelines to avoid possible deficiencies. Since black beans have more protein and more iron that meat, I agree with Dr. Michael Greger, MD and recommend bean consumption daily. Beans also moderate blood sugar levels for hours after consuming them and even the next day. Consume seaweed (natural iodine), sesame and chia seeds (high in calcium), walnuts and flax seeds (omega-3) whenever possible. Incorporate them in salads, dressings and soups. 2. Using natural essential oils, baking soda, lemon juice and borax in lieu of cleaning chemicals will lighten your toxic load without breaking the bank. 3. Exercise, fresh air, meditation, detoxing baths, reflexology and spinal osteopathic adjustments are good for the spirit. 4. Goitrogens impede iodine absorption, yet cabbage is associated with a decreased risk of obesity, diabetes, heart disease, inflammation, high blood pressure and overall mortality. It has been found to promote a healthy, glowing complexion, increased energy, and weight loss. The goitrogens in kale, cabbage, broccoli, bok choy and brussel sprouts are negated by cooking. Even steaming is enough to mitigate the goitrogenic effects of these vegetables. 5. Cruciferous vegetables (e.g., broccoli, kale, brussel sprouts, cauliflower, cabbage, etc.) are filled with compounds that balance estrogen levels. They are also rich in zinc, a mineral known to boost testosterone. Estrogen dominance (too much estrogen) is associated with breast cancer, PMS, endometriosis, and fibroids. 6. Cabbage may lower your high estrogen levels and effect your test results for several hours (don’t eat it prior to those), but it will not create a chronic condition associated with low estrogen. Cabbage contains phytoestrogens. Cabbage is also an excellent source of vitamin K, vitamin C and vitamin B6. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin. Caution: Prior to making Brassica family vegetables staples in your cooking, please consult your doctor if you are taking any blood thinning medications. 7. Cruciferous vegetables contain sulforaphane, the compound that helps you use vitamin D, acting as receptor primers for Vitamin D. Sulforaphanes act as soldiers that shows up at the gates of the kingdom before the king to ensure a safe passage and open gates. 8. Cruciferous vegetables lower estrogen...or is it their Vitamin D promoting action that lowers estrogen? Perhaps it’s their prebiotic activity, that leads to probiotic action? Prebiotics, probiotics and Vitamin D can be naturally obtained through sunshine, UVB phototherapy, naturally fermented cruciferous vegetables, grains, garlic, onions and kefir. Your microbiome is sacred. Engage in thoughtful meal planning. Why is all of this important? Because we are bombarded with toxins. The term “toxins” refers to anything in our environment that has the potential to affect the the body in a negative way. These are the harmful substances that can be absorbed through water, food, air, pesticides, cleaning agents, laundry detergents, lotions and cosmetics. The damage can result quickly or gradually and each person is affected differently. You may be thin or overweight, your skin may be unhealthy, dry, or blemished, your hair may be thinning or you may be fatigued and irritable. You can have many symptoms or just a few. The body seeks the weakest genetic link, a corresponding outlet that depends on one’s predisposition. Today’s findings point to the fact that all chronic diseases are outcomes of irritation and inflammation. It’s really just one disease expressed through your weakest link. Fortunately, from autoimmune disorders, to cancer, heart disease and diabetes, we are looking at a beast that can be tamed. Through a firm decision made my you. Through an unwavering commitment to your beautiful spirit that includes food, exercise and clean living. Toxins are often common endocrine disruptors and their composition includes both natural and synthetic materials. They can be present in very low levels but still may cause serious effects though continual accumulation. Endocrine disruptors [e.g., polychlorinated biphenyls (PCBs), polybrominated biphenyls (PBBs), dioxins, etc.] are found in chemicals used as industrial solvents, lubricants, and byproducts. Other examples include bisphenol A (BPA) from plastics, dichlorodiphenyltrichloroethane (DDT) from pesticides, vinclozolin from fungicides, and diethylstilbestrol (DES) from pharmaceutical agents. Exposure to metals such as cadmium, mercury, arsenic, lead, manganese, and zinc can also also be disruptive to the endocrine system. The ubiquity of environmental toxins is a troubling reality. We come into contact with thousands of toxins in our environment, a large portion of which are known to cause cancer. Billions of pounds of chemicals end up in our water supplies or are released into the atmosphere. Moreover, thousands commercially used chemicals have not even been tested for toxic effects at all. Organochlorine insecticides, DDT and other pesticides have already been banned because they have been linked to reproductive disruptions and cancer. Still found in certain foods, organophosphate insecticide metabolites are known to be strong nervous system poisons. Many weed killers have also been shown to harm thyroid function and research suggests that the astronomical rise of Celiac disease and gluten sensitivities may be caused by the overwhelming use of pesticides. Flame retardants, or polybrominated diphenyl ethers (PBDEs), have been linked to developmental and thyroid disruptions. Plastics are hazardous to both our health and our environment. Antimony, for example, is a chemical that leaches from plastic bottles, has been found in fruit drinks and juices at levels 2.5 times higher than what’s considered safe in tap water (University of Copenhagen). Bisphenol A (BPA), Teflon, food wrappers have also been found to affect thyroid function. Fluoride and chloride hinder iodine transport and block the conversion of the T4 to T3. Tiny doses (2-5mg per day) of fluoride are found to have a negative impact on thyroid function over time. Heavy metals such as mercury, lead and aluminum can contribute to autoimmune thyroid conditions such as the Graves and Hashimoto’s. The worst offenders (mercury, arsenic, lead and cadmium) can lead to a host of problems, from developmental abnormalities to behavioral disorders and cancer. Arsenic and lead are common toxins released during mining and petrochemical manufacturing, and dioxins are harmful disruptors of hormonal health and the endocrine system. These pollutants are everywhere. They are linked to breast cancer and linger in the environment for years. Furans, resulting from plastic production, have been found to be toxic to the endocrine system and have been linked to cancer. The same applies to PCBs (aroma chemicals) and common industrial solvents found in gasoline, cosmetics, personal care products, cleaners and synthetic fragrances. The adrenals control our hormones during stressful situations. They evoke our “fight or flight” responses through the secretion of pregnenolone, adrenaline, estrogen, progesterone, testosterone, DHEA and cortisol.
Constant adrenal stress sets off autoimmune and inflammatory responses, as the adrenal-hypothalamus-pituitary feedback regulates the secretion of cortisol. All organs are impacted negatively by this constant overload of cortisol sent off to help us deal with stress. Low adrenal function burdens our immune system and exacerbates thyroid sluggishness. Adrenal fatigue and hypothyroidism share the following symptoms: weight gain, fatigue, headaches, chronic illness, cold hands and feet, hair loss, severe PMS, insomnia, brain fog, inability to cope with stress, lack of sex drive, etc. Confusing one for the other is common. Adrenal fatigue was considered quackery in the past, and even today as more and more people complain of lethargy, fibromyalgia, lack of energy, difficulty getting up each morning, inability to handle stress, cravings for salty foods, overuse of stimulants, weakened immune system, etc, adrenal fatigue is not considered to be a proper diagnosis. Possibly rightfully so. These are just symptoms, not causes. Could the real cause be simply stress? 75%-90% of all chronic conditions are caused by stress. Why not this? There is nothing more frustrating for those who suffer, than being told that it's all in your head. Despite the fact that it literally is in your head (as the majority of our hormones are produced there), the connotation that the malaise is imaginary is simply insulting. Dr. Campos, MD writes (in Harvard Health Publishing, a publication of the Harvard Medical School) that brain fog, low energy, depressive mood, salt and sweet cravings, and other "vague symptoms" may be caused by adrenal depletion, although he is careful not to make postulations about the validity of the condition. He also offers a word of caution against cortisol replacement therapies, as he considers them to be dangerous even in small doses, causing osteoporosis, heart disease and weight gain. The answer? Change your lifestyle, but where do we begin? 11/11/2018 0 Comments Stress, Anxiety and Chronic Painl
“Begin at once to live, and count each separate day as a separate life.” ~Seneca Much has been said about the power the mind, but few of us take the time to actively engage in personal growth. Juggling careers we are bogged down by stress without even realizing the effect that stress has on our bodies. The NIH estimates that 75-90% of all doctor visits are stress related. Biofeedback is an Ctr-Alt-Delete for brain. Biofeedback is disrupting wellness to experience unprecedented growth and for a good a reason. Biofeedback empowers! It brings responsibility for our health back to us. While we meditate, we are asked to practice mindfulness and control over our thoughts. Real time feedback enables us see or hear how those brain waves are doing. Watching how our thoughts influence our brainwaves is a very cool experience. Fully embraced by the American Medical Association (AMA) as an effective tool for combating stress, biofeedback has also been found to be beneficial for: (From WebMD): "Chronic pain. By helping you identify tight muscles and then learn to relax those muscles, biofeedback may help relieve the discomfort of conditions like low back pain, abdominal pain, temporomandibular joint disorders (TMJ), and fibromyalgia. For pain relief, biofeedback can benefit people of all ages, from children to older adults. Headaches. Headaches are one of the best-studied biofeedback uses. Muscle tension and stress can trigger migraines and other types of headaches, and can make headache symptoms worse. There is good evidence that biofeedback therapy can relax muscles and ease stress to reduce both the frequency and severity of headaches. Biofeedback seems to be especially beneficial for headaches when it's combined with medications. Anxiety. Anxiety relief is one of the most common uses of biofeedback. Biofeedback lets you become more aware of your body's responses when you're stressed and anxious. Then you can learn how to control those responses. Incontinence. Biofeedback can help women find and strengthen the pelvic floor muscles that control bladder emptying. After several sessions of biofeedback, women with incontinence may be able to reduce their urgent need to urinate and the number of accidents they have. Unlike drugs used to treat incontinence, biofeedback doesn't tend to cause side effects. High Blood Pressure. Evidence on the use of biofeedback for high blood pressure has been mixed. Other biofeedback uses include:
Dr. Sodt’s sessions offer an experience like none other. Light and sound technologies (that evoke parasympathetic anti-inflammatory and anti-aging response) are added. These, along with TCM modalities, aromatherapy, e-wave, warm towels, oxygen and ozone will let you luxuriate in an hour of bliss. Highly relaxing and rejuvenating. Insomnia is a common side-effect of estrogen blockers. Aromatase (enzyme found in gonad, brain, adipose, placenta, blood vessels, skin, and bone tissues) inhibitors are known as estrogen blockers because they hinder the conversion of androgens into estrogen. Since elevated estrogen is a contributing factor for breast cancer, aromatase inhibitors are often prescribed to breast cancer patients. Can we inhibit aromatase naturally? If your doctor has prescribed pills for you, your condition is serious. Please do not rely solely on foods, although the following have been found to inhibit aromatase production or to enhance the effectiveness of aromatase inhibitors: arugula, beans, bell peppers, blackberries, blueberries, boysenberries, broccoli, brussels sprouts, butternut squash, cabbage, carrots, cauliflower, celery, cherries, cilantro, collard greens, cranberries, flaxseed, ginger, grapes, horseradish, hot peppers, kale, mushrooms, white button, mustard, mustard greens, olive oil, olives, parsley, pomegranates, pumpkins, raspberries, rice, tomatoes, turnip greens, turnips, walnuts, wasabi, and zucchini. Foods and substances to AVOID while taking aromatase inhibitors -- as they have been found to increase aromatase -- include: alcohol, corn oil, Daidzein, Genistein, Hesperetin or hesperidia supplements, natural or synthetic Hormone Replacement Therapy (HRT), I3C or DIM supplements, peanut oil, safflower oil, soybean oil, soybean paste, soy protein isolate, soybeans, sunflower oil, cigarette smoking. The following foods have been shown to help reduce bone loss and arthritis, common side effects of estrogen blockers: black tea, blackberries, carrots, cherries, dry beans, green tea, herring, kale, trout, mackerel, olive oil, oranges, plums, pomegranate, prunes, raspberries, salmon, sardines, walnuts. Sidebar:
11/8/2018 0 Comments Iodine and the ThyroidIodine presents a controversial topic because it is a necessary nutrient, yet oversupply may trigger or worsen Hashimoto’s in some. While goiter caused by iodine deficiency seems to be a thing of the past in the industrialized world (perhaps due to iodized salt and additives), iodine needs to be processed by the thyroid, and when the thyroid is inflamed, the processing of iodine may produce even more inflammation. In addition, a test after supplementation may also show elevated thyroid stimulating hormone (TSH), elevated thyroid antibodies, and in some cases, low levels of active thyroid hormones. Iodine supplementation is difficult to access as people’s bodies react differently to dosage. To make matters more complicated, while a deficiency of iodine may cause hypothyroidism due to a lack of building blocks for thyroid hormone, an excess of iodine may also create hypothyroidism by burdening the thyroid. Today, iodine excess is recognized as a risk factor for developing autoimmune thyroid disease. During iodine assimilation by the body, the free radical hydrogen peroxide, is released, and excess hydrogen peroxide can cause oxidative stress. Some thyroid advocates propose taking high doses of iodine, while other research suggests that iodine can trigger selenium deficiency and even Hashimoto’s in people who are genetically predisposed to those conditions. As of 2017, the American Thyroid Association cautions against using doses of more than 500 mcg per day and even notes that doses above 1100 mcg may cause thyroid dysfunction. For that reason, getting our iodine from natural sources -- kelp, dulse, spirulina, chlorella, or seaweed in moderate quantities is possibly the safest way to get our nutrients without creating excesses. Selenium (the mineral that aids in lipid and phospholipid removal and works together with iodine) is also recommended. Selenium-rich foods include Brazil nuts, sunflower seeds, tuna, halibut and sardines. Consider the following:
Researchers believe that 70%-90% of Americans are deficient in iodine. Diet scant in sea vegetables, supplemented with bromine unbeknownst to you (added to commercial breads to promote faster rising of the dough), pollutants and radiation (agents that drain iodine from our bodies), iodine avoidance, and poor synthetic iodine supplements may be plausible causes. Nascent iodine is a trace element in atomic rather than molecular form. Bioavailable, easily absorbed, and recognized by the cells of the body as the same iodine that is used by the thyroid, this form of iodine is perhaps the most beneficial supplemental form of the element available on the market, other than real food. As always, please consult your physician and establish a deficiency prior to supplementing with anything at all, especially if you have thyroid issues. 11/7/2018 0 Comments Thyroid SupportThe primary necessary vitamins and minerals needed to help the thyroid stay healthy and work properly are iodine, selenium, zinc, copper, iron, and vitamins A, C, E, B2. Iodine is the most important element when it comes to thyroid functioning. Without iodine, the thyroid does not have the basic building blocks it needs to make thyroxine (T4) and triiodothyronine (T3), the most active, iodine-needing hormones we have. The Himalayan salt craze has contributed to the iodine deficiency epidemic. You may want to consider Iodized Mediterranean Sea Salt instead. Selenium contains enzymes that protect the thyroid gland when we are under stress, working like a “detox,” to help mitigate oxidative and chemical stress damage. Selenium-based proteins help regulate hormone synthesis, converting T4 into the more accessible T3. Selenium-rich plants include Brazil nuts, sunflower seeds, shiitake mushrooms, white button mushrooms, broccoli, spinach, etc. Zinc deficiency can cause T4, T3, and the thyroid stimulating hormone (TSH) to become low. Both hyper and hypothyroidism can sometimes create zinc deficiencies too. This is yet another example of reciprocity when it comes to hormonal health variables. Low iron can lead to a decreased thyroid functioning and copper is needed for TSH and T4 production. T4 also regulates cholesterol. Research points to copper deficiency as a contributing factor to high cholesterol and heart issues for people with hypothyroidism. Check your iron levels periodically. Avoid copper supplementation, as overdosing on copper is easy to do and that presents a concern. Grant your body the ultimate gift of consuming natural whole nutrients. Unless you have a proven deficiency, please do not choose synthetic supplements over real food. We still don’t much about what happens to efficacy when we extract substances. There are millions of amazing connections and nutraceuticals we know nothing about. Eat whole, plant-based foods. Consuming foods that contain thyroid supporting substances can help the body achieve balance.
When it comes to herbs that support great sleep and the thyroid, magnolia bark is an often overlooked panacea with a few contraindications (pregnancy, breast feeding, anti blood-clotting medications). It contains the anti-inflammatory, anti-bacterial, and anti-allergenic agents honokiol and magnolol. Magnolia bark has been known to combat stress, depression and anxiety. It is a sedative, a GABA booster, an antioxidant, an adrenaline inhibitor, and an activator of cannabinoid receptors that modulate immune and anti-inflammatory responses. A beautiful sleep promoter, magnolia bark contains a bioactive compound that increases the amount of time we spend in deep restful sleep known as REM. Adrenaline reduction also makes it an effective sleep aid. Serotonin and dopamine are also released and these substances are known to help with depression. Studies show that magnolia bark can improve insulin resistance, weight loss and cholesterol reduction. An anti-inflammatory agent of pain relief, magnolia bark may possibly subdue headaches, menstrual cramps, digestion irregularities and inflammation. Low testosterone will leave you dry, patchy, itchy, scaly and prone to autoimmune conditions. Certain mineral deficiencies can also cause dry skin and hair loss. Testing for those is rather difficult since they are disproportionately stored in the bones. In other words, tests may or may not point to a valid deficiency. The following symptoms may appear:
So what can we do about it? Maybe it’s time to incorporate foods and habits that can help us balance testosterone levels naturally. The good news is that you can increase your testosterone naturally. Tuna, oysters, beans (all kinds), oatmeal and honey (particularly important as it is rich in nitric oxide) are essential ingredient for testosterone health. Almonds, Brazil nuts, walnuts, and peanuts also may increase the production of testosterone. Baseline meal planning includes plenty of beans and veggies, all known to aid in your body’s natural testosterone production. In recap, additional foods we need to incorporate in our diets include:
Fighting the effects of estrogenic chemicals is also a must, as they reek havoc on our entire system through the methods described in the the previous chapters. Consume plenty of the following:
Increase your omega-3 intake. Food sources?
Topical application: Walnut or almond oil can be applied topically to the skin instead of a lotion. Their alpha lipoic acids will enter the bloodstream readily, so massage on. These oils make fantastic facial moisturizers too. Like anything else, please make a commitment to yourself to integrate these in your dailiness. Keep a journal and take charge of your routine. Low testosterone is linked to lower quality sleep and shallow, non-restorative sleep cycles for both men and women. When testosterone levels go down, cortisol (stress hormone) levels go up. Since cortisol enables wakefulness, the body cannot rest adequately and self-repair is hindered. Although insomnia in general is a more common problem for women than it is for men, when it comes to sleep quality, testosterone is an equal opportunity offender. Our two opposing systems -- the sympathetic and the parasympathetic -- need to take balancing turns: fight or flight vs. rest and digest. Without this crucially important balance, all processes in the body suffer. Parasympathetic response (rest and digest) is crippled in our society and 75-90% of all chronic diseases are enabled by stress. Here is why testosterone matters. Testosterone is an anabolic steroid hormone secreted primarily by the testicles and, to a lesser extent, by the ovaries. Coarse hair, oilier skin, and delayed aging can be contributed to testosterone. As we age, the estrogen-androgen ratio can become unbalanced resulting in alopecia (baldness) and hirsutism (excess hair) in women. Testosterone is key in skin sebum production, and sometimes females may experience increased oiliness or adult acne during menstruation or menopause. Omega 3 Fatty Acids have been found to balance testosterone levels. Foods high in omega 3s include: fish, caviar, flax seeds, chia seeds, walnuts and organic soybeans. Light oils high in linoleum acid (ALA) include: safflower, grape seed, sunflower, and hemp. Commonly used by bodybuilders, Bulgarian tribulus has been found to increase testosterone levels, sometimes substantially. And there is so much more to the testosterone story. This important hormone's free levels drop as much as 40 percent in men staring usually in their early 40s, sometimes as early as their mid 30s (due to stress or depression) and the drop continues. Changes in body-mass composition and sex drive follow. In women of the same age group, excessive estrogen often causes a reduction in testosterone levels, with similar results. Both men and women need healthy levels of testosterone, as this hormone is responsible for:
Testosterone starts going down in our thirties because it starts getting bound to albumin (a protein made by the liver to keep fluid in the bloodstream contained and to carry hormones, vitamins, and enzymes throughout the body). Testosterone also binds with SHBG (sex-hormone-binding globulin). SHBG and albumin inhibit the functioning of testosterone, disabling attachment and activation of cell receptors, all while testosterone levels appear perfectly normal when measured. The testosterone is there, just not where it needs to be. Birth control pills elevate SHBG levels in women, lowering testosterone levels. Since testosterone plays a major role in weight gain, cardiovascular conditions and sexual problems, the pill side-effects reference these issues in order to manage women's expectations. In addition to the above mentioned symptoms, low testosterone levels (or poorly functioning testosterone) lead to an enlarged prostate in men. The risks of both low testosterone and prostate issues progress with age. Getting testosterone levels in check through foods and herbs is essential for both men and women. Testosterone balancing foods include cruciferous vegetables (cabbage, broccoli, cauliflower, bok choy, Brussel sprouts, etc.), oysters, garlic and organic spinach. Eggs are often included in this category. Research, however, has linked high cholene consumption with prostate enlargement problems. Dr. Michael Greger, a leading force in nutrition science, strongly cautions against egg consumption. Testosterone boosting herbs include Bulgarian tribulus, saw palmetto, damiana, ginseng, D-aspartic acid (amino acid), vitamin D, ashwagandha and zinc. One of the vital steps all men should take is to reduce their stress levels, as stress is directly linked to testosterone inhibition. Men tend to ignore self-care; if you are a lady reading this, please encourage the men in your lives to indulge in regular massages, workouts, biofeedback, hiking, meditation and self-care. Changing men's perception to view health spas as not-just-for-women experiences is essential to their long-term health. 11/6/2018 0 Comments Progesterone and SleepEstrogen may play an important role in sleep, but progesterone holds a special significance. A steroid hormone produced in the ovaries of non-menopausal women or the corpus luteum (a temporary gland formed at ovulation), progesterone is also secreted by the adrenal glands of both men and women. Progesterone is always naturally produced. Progestin is a synthetic form of it, marketed as Drospirenone, Levonorgestrel, or Medroxyprogesterone.
Progesterone is a precursor to GABA, a calming neurotransmitter that reduces neuron activity, thus soothing the brain. GABA controls fear and anxiety, as it steps in to calm over-excitement as needed. It plays an important role in behavior, cognition, and the body's response to stress. Benzos (benzodiazepines) like Valium are GABA channel activators or positive allosteric modulators (PAMs), created to excite the same receptors as GABA. Unfortunately, they are highly addictive and have dangerous side-effects. GABA supplements are not known to work although they are readily available online and most health food stores. Supplementing with magnesium, taurine, theanine, kava, valerian, passionflower, and lemon balm may have better GABA-boosting results. Progesterone drops (sometimes sharply) during perimenopause. Estrogen is usually secreted well until menopause. The perimenopause decade (37-53-ish) is a time of great insomnia for many due to the raging estrogen dominance (vis a vis progesterone). This is further enhanced by cortisol -- the hormone released to help us cope with stress. Cortisol blocks our progesterone receptors. During perimenopause, while we already have lower progesterone levels, adding blocked receptors adds fuel to the devastating effects of insomnia. Adding oral micronized 300mg of progesterone capsules per night has been a viable solution. Reaching for a natural, wild yam progesterone cream has produced fantastic over-the-counter outcomes as well. Nutrition that supports progesterone production includes Omega-3, Vitamins B, C and iron rich foods. Can't sleep? How about some brown rice and black beans topped with pico de gallo plus a green salad for dinner; finished off with a kiwi and a small handful of walnuts? If your insomnia does not subside after proper nutrition and physician-guided supplementation, please consult a psychiatrist. Insomnia can lead to a multifaceted cascade of interconnected health conditions. Do take it seriously. |
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