12 Months of Wellness | Month 11 Gratitude & Laughter

Laughter & Gratitude

We all want to be happy. What’s the simplest way to a happier life? Gratitude and laughter. With Thanksgiving right around the corner we’re sharing the amazing health benefits of laughing and expressing your gratitude and encourage you to work them into your daily routine.

Gratitude and laughter are great allies in making you happier and improving your overall mental and physical health. Aside from being fun, both have stress reducing effects and are some of the simplest and effective ways to improve your mood.

Expressing your gratitude isn’t just about counting your blessings. There are many positive health benefits that include reducing stress and changing your brain chemistry to make you happier. People who express their gratitude regularly are much happier than those who keep it to themselves. The simple act of expressing your appreciation creates new pathways in your brain and produces serotonin and dopamine, two chemicals that are responsible for making you happier.

Laughter has similar mental and physiological effects. Laughing releases endorphins in your brain making you feel peaceful, calm and euphoric. The short-term effect of laughter can increase circulation and make you feel much more relaxed. Over the long-term, these positive benefits can strengthen your immune system and increase your ability to deal with stressful situations.

Here are a few suggestions for adding more gratitude and laughter to your daily life:

  • Start a gratitude journal and write three things you’re grateful for every morning and every night. This can be as simple as “I’m thankful for the sunshine”. Allow whatever comes up each day and don’t over think it.
  • Use your social media accounts to share what you’re grateful for and inspire others. Do this consistently and invite others to do the same.
  • Express your gratitude for the people in your life on a regular basis through email, in person or, to make it extra special, through snail mail.
  • Surround yourself with people who make you laugh.
  • Make someone laugh everyday.

Here are my intentions for the month to keep me healthy all season:

Answers
Laughter and gratitude really are the best medicine because they not only calm the mind, they heal the body as well. What will you do to add more happiness to your life? Download this month’s Intention Setting Guide to get started.

Download Month 11 – Gratitude & Laughter

 

Sources:
http://www.hopetocope.com/tis-a-gift-to-be-thankful/
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Arianna Huffington on the 4 pillars of life

Most recently I got to see Arianna Huffington speak at a conference.  I enjoyed her message, it was all about: WELL-BEING ~ WISDOM ~ WONDER ~ GIVING

Well-being is the first pillar to a life well lived.  Well-being is a very broad term… what does it mean exactly?  The essence of your own personal well-being it to be connected to your authentic self, until you are connected deeply to who you are, it is only then that you can be truly connected to others. This connection to ourselves and our own well-being is elusive to many of us.  It is even harder to connect with yourself when you are constantly being distracted or consumed by social media, the internet and your phone.  Many of us don’t allow ourselves to be “bored” which in many ways is how we tap into our own well-being, which is why meditation is so powerful and important.  She recommends putting your phone “to bed” at night and tucking it in, so you can truly get a good night’s sleep.

Wisdom builds naturally with life experience.  When you are re-charged and well rested you make better decisions, which in turn lead to living a better life.  This is one of the best things about getting older… you generally get wiser because of your life experiences.

88% of Americans watched the eclipse, which tells us how hungry we are for Wonder in our lives.  Stop walking and texting, and instead look around while you walk, look at the sky, the trees, the buildings and the people around you.  Recently, I was in Chicago and I visited the Bean.  I loved just watching people interact with the Bean, and to admire the beauty of this amazing sculpture.

They say Giving is one of the best things a person can do to increase their happiness level.  Volunteering and giving one’s time to something they feel passionate about can give a person meaning to their life.  This year I have more time, and I found that I have wanted to fill that time with volunteering and being involved in social justice causes.  I have to say it makes me feel good to see the direct impact of my time and energy into a cause that I believe in.

Arianna’s latest project?  www.thriveglobal.com, share your personal story of burnout or finding your best life.

In Arianna’s words:

Upwards, Onwards and Inwards!

In life, accidents happen-  4 things you can do for a safe and quick recovery

Life throws us so many various curves and roadblocks that we need a gentle place to heal and recover.  Finding those places internally and externally can be life-changing and needed. Those roadblocks can include accidents and those come in many forms.  Whether it is from a fall, slip, car accident, skiing accident, etc. Often times these incidents result in whiplash and can be very painful.  The jerking motion strains the neck and body, causing injury in the spine, discs, ligaments, muscles, nerves and tissues (get consultation form personal injury lawyer). Houston car accident attorney is a person to consult. The head jerks beyond its usual range of motion and can cause fibers to tear.  Not only is this painful, but it can cause digestive issues, headaches, blurred vision, ringing in the ears, difficulty sleeping and concentrating, and memory problems.  Recovery can be a long, but you can expedite the process by being pro-active.

#1:  Craniosacral Therapy–  One of the first things you can do following an accident it to receive Craniosacral therapy.  Craniosacral therapy is a very gentle and subtle form of therapeutic touch, that can have profound impacts on the body.  Craniosacral massage works with the cranio-sacral system, which includes the bones in your spine and head as well as the membranes and cerebrospinal fluid that surrounds and protects the brain and spinal column.

Have you ever noticed that after a fall or accident that sometime you feel light headed or just not “grounded” in your own body?  Craniosacral can rebalance your system through cradling your neck, shoulders and head to tune into and manipulate the pulse of the fluid that flows in this area. Tiny adjustments to the position of the skull bones are made allowing the body to naturally heal and come into a renewed place of homeostasis.

#2: Chiropractic Care– After Craniosacral, we recommend seeing a Chiropractor.  There are many different forms of Chiropractic Care, take some time to find a practitioner that you feel comfortable with.  Chiropractic adjustments help to restore normal joint movement and function, along with treating subluxations from the whiplash incident.  This involves joint manipulations, mobilization, to reduce stress/strain on the body.  Rehabilitative exercises and stretches from your chiropractor are also very beneficial in the healing process.  Each individual symptom you are feeling can signal specific areas of the spine the chiropractor can highlight and work on.

#3: Therapeutic Massage– Bodywork is an effective treatment for breaking up and realigning scar issue.  Using cross-fiber friction is a technique used to loosen adhesions and decrease scar tissue.  Myofascial release, static compression, and deep-oriented massages are wonderful tools to help in the healing from trauma on the body.  Myofascial release technique helps to loosen restricted muscles and fascia to improve range of motion, while unlocking dysfunctional fascial patterns created at the time of injury.  Static compression is applied to affected trigger points to help increase oxygen flow to those injured muscles.  Finally, Therapeutic, deep oriented massage can get into affected fascia, adhesions, and scar tissue, which can help release tension from nerves around the injury.

#4: Home Care– The final area of healing is using essential oils, hot and cold therapy, and soaking in Epsom salt baths to help release the tension and soreness in the body.  Rest is also extremely important in the recovery process, so taking it easy on yourself and letting your body heal.  Hot and cold therapy can vary a bit on a case by case basis, so listening to your therapist or doctor is vital.  Icing for 10-15 minutes and then taking a break for 10-15 minutes helps to prevent frost bite on the skin.  After 72 hours of ice, sufferers can switch to heat to help loosen the muscles.  Again, use the advice of your practitioner for your individual case as these are basic guidelines.  Essential oil therapy can help relieve some tension, stress, and pain during your healing journey as well.  Wintergreen, peppermint, blue tansy, and camphor all have pain relieving properties along with anti-inflammatory properties as well.  Marjoram, lavender, and black pepper essential oils help to relax the muscles and improve blood circulation.  Black pepper specifically has antioxidant properties.  The beta-carotene found in black pepper essential oil helps to fight free radicals in your skin and lessen inflammation (check these dermal fillers).

Because of the delicacy of the area in trauma, always proceed with caution and be mindful of your specific reactions to your body.  Consult with your doctor or physician on taking steps to make sure you are being cared for and healing properly.  Using this healing time to really take it easy on yourself, your psyche, and your body is very important. These times can be trying and frustrating, so reach out to those who are willing and able to help you.  Most practitioners and therapists went into their fields because they are passionate about helping people. Graciously use their healing energy and work to get you back on your feet and living the life you want to live. 

Extra reference: Legal support by Babcock Partners, LLC.

12 Months of Wellness | Month 10 – Immune System

It’s officially fall and that means shorter days and dropping temperatures. It also means cold and flu season is upon us. So how do you protect yourself and your family from catching the crud that’s inevitably going around? Tending to your immune system is your first defense against the aches and pains and stuffy noses of the colder months. This month we wanted to share advice from our Naturopathic Doctors, Dr. Tiffany Binder  and Dr. Paris Stevens, to help you stay healthy this fall and winter.

How to support your immune system:

  • Make it a habit to have your vitamin D tested every fall/winter. Good vitamin D levels will keep your immune system in tip top shape. For the fall and winter take Vitamin D daily, if your level is low take Vitamin D Supreme (1 capsule with food).  If your levels are normal take Vitamin D Synergy (1 daily with food).
  • Make sure you are taking a high quality multi-vitamin daily. If you are skipping out on this your body is missing out on essential nutrients that keep you healthy and ward off any unwanted viruses from attacking your system. Not all multi-vitamins are created equal, be sure you buy a high grade multi-vitamin. We recommend our Twice daily multi from Designs for Health (take 2 per day). NOTE: It is important to get a multi-vitamin without iron unless you are anemic. If you are a female add a calcium supplement, such as Osteoforce (take 2 per day).
  • Take a daily probiotic. Probiotics help boost your immune system and help with gut health. Take Probiotic Synergy once a day with food. NOTE: Don’t take if on a blood thinning medication.
  • Take fish oil daily and quality matters, there are so many brands on the market that are low grade fish oils. Omega Avail Marine by Designs for Health is a top notch fish oil (take 2 per day).

This is also a great time to test to find out which micronutrients you are deficient in.  At The Wellness Center, we offer the Comprehensive Micronutrient Panel by Spectracell Laboratories.  It is a wonderful test, that measures the function of 35 nutritional components including vitamins, antioxidants, minerals and amino acids within our white blood cells. For more information visit Spectracell. If you are interested in finding out more information on the test please call us at 303-357-9355 to schedule a 30 minute consultation with one of our Doctors.

What to do if you still catch a cold or virus:

Even after taking and doing all of the above, if you still feel a cold coming on (symptoms: sore/scratchy throat), the best thing to do is treat it ASAP. Take the following at the 1st onset of any symptoms within a few hours, don’t wait.

  • Silvercillin (take ¼ cup orally, 4xs per day or can be put in a nasal spray for the sinuses, spray into the nose after you properly netti pot)
  • Cold Arrest I or Chinese Tea (3 scoops/capsules- 3 to 4xs per day)
  • Septonsil (take 25 drops 4x per day, may take with Chinese Tea)
  • Syinfect (take 1 every 30 minutes under the tongue)
  • Netti Pot with warm salt (sold in Whole Foods)

And REST, REST, REST, drink plenty of water and avoid alcohol and sugar at all costs. Once the virus has set in, it is much harder to treat.

Here are my intentions for the month to keep me healthy all season:

If you have any other questions or concerns please don’t hesitate to book an appointment with Dr. Binder or Dr. Stephens at our office or call: 303-357-9355 and we can address any questions over the phone.

Please note if you are pregnant please consult Dr. Binder or Sr. Stephens before taking any supplements

Download Month 10 – Immune System

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Everyone’s Unique Life Journeys…

Recently I have been thinking a lot about the choices that we make, that influence the direction that life can take. One of the biggest decisions for me was whom I was going to marry.  I could have married in my twenties or early thirties.   For one reason or another, the guys that I could have married, I had doubts about.  I have a mantra in my life, if the answer to a question is not a clear “YES” then it is a “NO.”  This is hard to stick by, because sometimes because our  “monkey” minds create so much doubt about the decisions that we make.  This mantra has served me well in my personal life.

For example, I was engaged to this wonderful man, we were super compatible and perfect for each other. When it came to actually putting a date on the calendar and planning my wedding, I kept hesitating. I made a list of pros to try to convince myself that I should marry this man, but I always came back to this tiny voice in my mind that had doubts. For that decision it wasn’t a clear “YES” so the answer became a “NO.” That was one of the hardest break-ups for me. I took a year off, and when I was ready to date again, I met Ross, who is now my husband of 6 years.

We dated for a year and I told him I was ready to get engaged and married. I certainly wasn’t getting any younger and I wanted to have at least one child. He of course freaked out, we broke up for about a month and he came back ready to propose. After we got engaged, I had no problems setting a wedding date and I loved planning my wedding. It was one of the best days of my life.

I was 37 when we got married. I knew I wanted to have at least one child, we started trying right away and gratefully, I had no problems conceiving and we had our beautiful daughter Maya. After we had Maya, my husband was content with just one child. I myself was on the fence and didn’t feel that strongly about having a second child, when I turned 40… I started getting baby fever, thinking that it would be nice to expand our family. I wanted to ensure that Ross was on board, so it took some time for him become open to the idea of a second child.

I knew that I ultimately, was going to leave it up to the universe and fate.  If another child was meant to come into our lives, I would conceive easily and naturally.  Did you know that after you turn 40, you have a 25% chance of getting pregnant?  Fast forward 3 years and we still have not conceived. I will admit I am sad that biology ultimately rules when it comes to having children. This is the hardest part of marrying later in life.  I could try to do expensive fertility treatments, but doing that is not a clear “YES” for me so I have decided to not go that route.

I certainly have no regrets… I am glad that I waited to get married later in life.  I am sad that I haven’t gotten pregnant, but I also realize that this is part of my life’s journey, some women don’t marry until their mid-40s or later, while some marry in the early 20s.  Each of us, is on this Earth with unique backgrounds and experiences.  Embrace and enjoy your own personal journey.

In Health,

Chiropractic and Sports Injuries

Whether you are a weekend, competitive or aspiring professional athlete – you want to perform at your very best, and AVOID injury at all cost (because that means not doing the things we truly love). There are a host of ways to achieve this that include proper training, massage, acupuncture, nutrition, AND chiropractic care.

Injury Prevention
It is essential, especially for athletes, to align the structure of the body so all muscles work effectively and ergonomically.  This functional integrity allows for increased:
•    Strength
•    Flexibility
•    Coordination
•    Circulation
All of these things dramatically reduce the risk for most injury as well as arthritis, inflammation, and general aches and pains.


Injury Treatment

The bad news is if you play, and train, hard you will eventually and inevitably sustain an injury. The good news is chiropractic adjustments and chiropractic care can get you back in action in no time. If you acquire an injury while at the gym, check out Cohen Law Group for advice on how you should proceed. Injuries can be sustained in a one-time traumatic event (think kicking a soccer ball and pulling a hamstring muscle, ouch) or overtime from overuse or incorrect training, weight lifting, etc. Either way, the joint and/or muscles are inflamed. Techniques that help heal include chiropractic adjustment, soft tissue rehabilitation and Kinesio taping.

Chiropractic adjustments are especially helpful with misaligned or fixated joints (joints where injury has caused there to be friction and reduction of movement). Bringing the body back into proper alignment increases the circulation to the joints which boosts fluid and nutrient exchange. Proper joint function increases muscle strength, coordination and mobility.
Soft tissue rehabilitation brings muscles, tendons and ligaments back to their proper function. There is a variety of techniques. The most effective include:

1.    Electrical stimulation – Or commonly called TENS, is the popularized name for electrical stimulation used on muscles and tissues to treat pain and inflammation.

2.    Active Release Technique (ART) –  Massage technique for overused soft tissue that has built up scar tissue, thus decreasing their proper function. ART providers use his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements. Continue reading to learn much more about the body and ways we have figured out how to make it better. Check out the official ART website for more info –
3.    PNF Stretching – Proprioceptive Neuromuscular Facilitation is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve flexibility. It works great for preventing injuries because the muscles tension is lowered promoting greater flexibility and therefore reducing the risk of strained or sprained muscles.

Kinesio Taping – This is a technique that uses stretchy, cloth tape to facilitate the proper function of the physical body. It includes muscle relaxation and activation by applying the following methodology:
•    Taping over and around muscles in order to assist and give support or to prevent over-contraction.
•    Utilizing a number of corrective techniques to promote correct muscle and joint function
•    Affecting change in deeper layers of fascia by manipulating the skin and muscle.
•    Creating space underneath the skin to improve circulation and lymphatic drainage.
•    Pain relief by targeting the pain and the source of the pain

 

Meet the Wellness Center Chirporactors

Dr. Tim Price, D.C.

Dr. Price graduated from Palmer College of Chiropractic in 2007.  He specializes in several techniques including Diversified, Thompson, Gonstead, activator protocol, as well as Impulse low-force, non-rotational adjusting for those who prefer an alternate method of experiencing adjustments. He has also been trained and certified to do extremity adjustments – ankle, wrist, elbow and shoulders. Additionally, he is certified in Pediatric Chiropractic and greatly enjoys working with small children and infants to provide relief for colic, croop, ear or sinus infections, digestive or sleep issues, and more.

 

Dr. Julia Fischel, D.C.

Dr. Julia moved to Colorado with her husband to start a new life away from the hustle and bustle of New York City. She graduated from Life University in Marietta, Georgia in 1999 and prides herself on keeping her patients at their optimal health. She employs many different techniques including SOT, Activator, Pin & Stretch, Flexion Distraction and Diversified. Her primary approach to adjustments is a gentle, non-force technique that draws women and children to her practice.

 

 

LEARN MORE HERE ABOUT BOTH CHIROPRACTORS

12 Months of Wellness | Month 9 – Yoga & Stretching

12Wellness_9_StretchingYoga-HeaderSeptember is National Yoga Month and we’re inspired to help educate you about the health benefits of yoga and stretching. Yoga is a mind-body practice. What this means is yoga helps to strengthen the interconnection between your mind and body. Research shows the importance of your mind on your overall health and vise versa. Your thoughts, beliefs and emotions can directly affect your physical health. This can be a positive or negative influence depending on the quality of your mind. The connection goes both ways. The condition of your body, what you eat and how often you exercise can have a direct affect on your mental state.

Let’s first take a look at how yoga and stretching affect your body. In a yoga class you are lead through a series of poses to stretch and strengthen your body. Consistent stretching exercises are important to your physical health because your entire body is interconnected. Tightness in the muscles and ligaments can cause back pain, improper alignment, and poor posture.

– Also check: MMA Gyms In San Diego.

Beyond just stretching and increasing your flexibility; yoga strengthens your muscles, increases blood flow, helps to prevent joint degeneration, reduces blood pressure, and ups your immune function.

Yoga also affects your mental well-being in positive ways. It improves your overall mood, reduces stress and increases your self esteem. Yoga benefits your mind and body making it a wonderful practice to incorporate into your healthy lifestyle.

Here are my intentions for the month:

September-Answers

*Sources: Yoga Journal & University of Minnesota

Download Month 9 – Yoga & Stretching

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12 Months of Wellness | Month 8 – Vitamin D and Naturopathic

VitaminD-NaturopathicThis month we would like to focus your attention on getting enough Vitamin D through the proper amount of sunshine.  Vitamin D deficiency is a world-wide epidemic, even here in Colorado, where we have 300 days of sunshine per year. Vitamin D is a major player in supporting immunity in the body, so without it there is a barrage of issues that can ensue – from a simple cold to cancer.

The common symptoms of deficiency are having low immune function which means a higher risk of contracting colds, flu, and other respiratory tract infections, feeling depressed, tired or fatigued, experiencing a low mood (especially in the Winter). Chronic and long term deficiency has been linked to at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, rickets, diabetes, depression, chronic pain, asthma, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.

Vitamin D is produced in the body when skin is exposed to the sun. Doctors recommend 10-20 minutes daily exposure of as much skin as possible and without applying sunscreen. This helps the body absorb calcium, one of the two minerals essential for normal bone formation and health. Additionally, Vitamin D is responsible for  modulation of cell growth, neuromuscular and immune function, reduction of inflammation, and more. If you think you may be deficient, increasing your daily dose of sunshine can help and you can receive additional support support through Naturopathy and Nutrition.

Here are my intentions so you can see how easy it can be:

Vitamind-Answers

Below are some simple ways to get more Vitamin D each day:

  • sit outside for breakfast
  • take a short walk
  • take your lunch break outside
  • step outside to take a phone call
  • take a short break to read a magazine or book
  • opt for the patio instead of inside at a restaurant
  • set aside time on the weekends to be outside for at least an hour or 2
  • incorporate foods high in Vitamin D: The best are fatty fish like salmon, sardines, catfish and herring, but egg yolks, mushrooms and animal liver are also good
  • get additional support through supplements prescribed by a Naturopath or doctor

Get your vitamin D levels tested to ensure that your body is getting enough of this important nutrient. The Wellness Center offers complete vitamin profiles and most tests are covered by your health insurance. Give us a call for more information. 303-357-9355

Download Month 8 – Vitamin D & Naturopathic

DOWNLOAD THE FULL 12 MONTH PRINTABLE BOOKLET HERE

DOWNLOAD COMPUTER FILL-IN VERSION HERE

Are you Enjoying your Life?

This was a question that I was asking myself the other night when I couldn’t fall asleep.  I have to admit that every phase of my life has its pros and cons… with the exception of my middle and high school years, I think I have blocked out that awkward period in my life.

In my twenties, I enjoyed exploring and traveling.  I was so optimist for the future and I had dreams that I actually pursued such as going into the Peace Corps, starting my own business and investing in real estate. I was a risk taker, and wasn’t afraid of debt and I had a ton of energy.  This was also the phase in my life where I had very little financial resources… I didn’t let that hold me back. 

In my thirties, I became more responsible and worked like a dog.  I worked a ton of hours well over 60 hours a week and sometimes worked other jobs while managing my businesses to pay the bills.   During this phase I was into building “wealth” and growing my businesses.  I opened Pure Massage, a massage center that we intended to grow into a franchise.  Ultimately, we opened during the mortgage crisis and after 2 years we were forced to sell the assets to a Massage Envy franchise (here’s more: https://www.frannet.com/buy-a-franchise/start-franchise-search/).  I lost a lot of money and ultimately was forced to file personal bankruptcy.   It was during this time that my faith was truly tested, as it was a “dark time”.  The gift that came out of the bankruptcy was that I was able to keep The Wellness Center and my primary residence and I had a clear commitment to be more fiscally responsible.  I became more of a realistic than a dreamer.

Now, that I am in my early 40s… my risk taking and desire to take risks has gone down considerably.  Heck I am even afraid of heights now!   I got married in my late 30s and had my beautiful daughter Maya at 38 years old.  Now much of my focus is on my family and community.  While I do travel quite a bit, a majority is to visit family.  The bug to travel to far off, exotic places is in the distant past.  Now my days are focused on maintaining the success and security of The Wellness Center, volunteering, taking care of the emotional and physical health of myself and my family, and creating community.  A perfect night for me, is eating a good meal and hanging out with friends or family.

Life is much more simple and no drama.  When I ask myself, “Am I enjoying my life?” The answer is a whole hearted, YES!  Even with all the mundane simple tasks of cooking, cleaning and just being human.  It feels great to be living in a wonderful community, and to be working with the amazing team at The Wellness Center.  What more can I ask for?

I hope you are enjoying your life and living with no regrets, as we never know which day will be our day to go.

To your health,

Are You Unknowingly a Victim of “Adrenal Fatigue”?

)© Health Realizations, Inc

Do you feel constantly tired, moody and depressed? Do you wake up feeling tired even after a full night’s rest? Do you crave sugary and salty foods, and depend on your morning coffee just to keep your eyes open?

Are you constantly exhausted and reaching for coffee or sweets to wake you up? Your adrenals may be fatigued.

These are all common symptoms of adrenal fatigue — a condition caused, in short, by too much stress and work. It’s estimated that up to 80 percent of adults suffer from adrenal fatigue, yet it continues to be a largely ignored and overlooked health problem, according to Dr. James Wilson, author of “Adrenal Fatigue: The 21st Century Stress”.

“Adrenal fatigue can affect anyone who experiences frequent, persistent or severe mental, emotional or physical stress. It can also be an important contributing factor in health conditions ranging from allergies to obesity. Despite its prevalence in our modern world, adrenal fatigue has generally been ignored and misunderstood by the medical community,” Dr. Wilson writes on his Web site.

What is Adrenal Fatigue? What are the Signs and Symptoms?

Your adrenal glands (located on top of each kidney) act as control centers for many hormones. One of their most important tasks is to get your body ready for the “fight or flight” stress response, which means increasing adrenaline and other hormones.

This response increases your heart rate and blood pressure, slows your digestion and basically gets your body ready to face a potential threat or challenge.

While this response is good when it’s needed, many of us are constantly faced with stressors (work, environmental toxins, not enough sleep, worry, anxiety etc.) and are in this “fight or flight” mode for far too long — much longer than was ever intended from an evolutionary standpoint. If you are having issues sleeping due to snoring check out this well-known remedy to help you get a better night sleep.

The result? The adrenals become overworked and fatigued, and adrenal fatigue develops. If you feel one or more of the following on a regular basis, you may have adrenal fatigue, according to Dr. Wilson:

  • Cravings for salty or sugary foods is a symptom of adrenal fatigue.
  • You feel tired for no reason.
  • You have trouble getting up in the morning, even when you go to bed at a reasonable hour.
  • You are feeling rundown or overwhelmed.
  • You have difficulty bouncing back from stress or illness.
  • You crave salty and sweet snacks.
  • You feel more awake, alert and energetic after 6PM than you do all day.

Further, when your body is overly stressed your adrenal glands increase the production of the stress hormone cortisol, which can alter your:

  • Appetite, leading to food cravings
  • Energy levels, leading to fatigue and exhaustion
  • Mood, leaving you feeling emotionally drained
  • Memory and learning
  • Muscle mass and bone density
  • Immune response

You may notice symptoms began after a single, high-stress event, or alternatively after a prolonged period of daily stress. Either can over-stimulate your adrenals to the point of fatigue, and anyone may be affected. However, the following factors increase your risk of adrenal fatigue:

  • Chronic illness
  • Poor diet
  • Too little sleep
  • Too much pressure/overwork
  • Substance abuse
  • Repeated infections (bronchitis, pneumonia, etc.)
  • Maternal adrenal fatigue during gestation

Likewise, adrenal fatigue is often associated with chronic illnesses because they also place demands on your adrenal glands. According to Dr. Wilson, the following conditions may either be related to, or exacerbated by, adrenal fatigue:

  • Alcoholism and Addictions
  • Allergies
  • Autoimmune Disease
  • Syndrome X and Burnout
  • Chronic Fatigue Syndrome
  • Chronic Infections
  • Dental Problems
  • Blood Sugar Imbalances
  • Fibromyalgia
  • Herpes
  • HIV and Hepatitis C
  • Hypoglycemia
  • Mild Depression
  • PMS and Menopause
  • Rheumatoid Arthritis
  • Sleep Disruptions

How to Diagnose Adrenal Fatigue

Conventional medicine typically does not acknowledge adrenal fatigue until potentially life-threatening conditions like Cushing’s syndrome (an overproduction of cortisol) and Addison’s disease (an underproduction of cortisol) develop. However, you can have adrenal fatigue or an adrenal imbalance — along with a range of debilitating symptoms — long before you progress into one of these extremes.

A health care provider who is knowledgeable in the area of adrenal fatigue can perform a saliva test to check your levels of cortisol over a 24-hour period. In healthy adrenal function, cortisol should be elevated in the morning, lower and steady throughout the day, and then should drop in the evening when you go to sleep. In people with adrenal fatigue, however, cortisol levels remain lower throughout the day and rise in the evening when you should be relaxing.

If you find that your adrenals are fatigued, there is help available and by following the steps below you can restore your adrenals and regain your vim and vigor.

Five Steps for Restoring Healthy Adrenal Function

It likely took some time for your adrenals to become fatigued, and it will take some time to nurse them back to health. And, you must commit to changing your lifestyle to be less stressed and more restful if you want to get better. At this time, the most important thing should be your health and you should make time for the following in that regard:

Taking time to de-stress, unwind and relax is crucial to help your adrenal glands recover.

  1. Get more sleep. Your body does most of its regeneration during sleep, so whenever you feel tired, it’s time to sleep. This includes taking naps during the day if you can, sleeping in an extra hour or two if you’re tired in the morning, and turning off the TV early so you can nod off sooner.
  2. Revamp your diet with healthy foods. A healthy diet focused on fresh, whole preferably organic foods will provide your body with the strong nutrient base it needs to function. Focus on including a protein source in all your meals and snacks to keep your blood sugar stable, and eat nutritious snacks between meals so you never get overly hungry (going long periods without eating makes your adrenal glands work harder).
  3. Cut out sugar, caffeine and artificial stimulants. When you’re tired, you may be tempted to reach for coffee, candy, doughnuts, and other refined carbs for a quick pick-me-up. But while these stimulants will give you a quick boost, they’ll be followed by an even bigger crash. Coffee can also over-stimulate your adrenals, which you want to avoid. Instead, if you’re craving sugar or caffeine, it could be because your body is actually tired, and you’d be better off resting than trying to get artificially “energized.” You can also substitute healthier alternatives for sweets and coffee, such as fresh fruit or a cup of herbal tea.
  4. Reduce stress: You simply must have adequate outlets for stress if you want your adrenals to be healthy. First, identify the source of your stress, and if possible make changes to eliminate it (for instance, cutting back your work hours or personal obligations). Also be certain to take into account emotional stress from guilt, arguments, relationship problems, unhealthy habits, etc., and work out ways to resolve these issues.
  5. Consider supplements for adrenal health: You may benefit from certain high-quality supplements to help your adrenals stay healthy and return to optimal function if they’re distressed. When choosing a  supplement for your adrenal health (buy from Amazon), look for one that supports both your immediate energy needs and long-term immune system function, as well as comes from a reputable source like Designs for Health. Since 1989, Designs for Health has been the health care professional’s trusted source for research-backed nutritional products of superior quality. Driven by a “Science First” philosophy, their team of nutritionists and clinical experts utilize both clinical feedback from leading industry pioneers, and sound, scientifically research led literature as the basis for designing their products.

If you feel like you may be a victim of adrenal fatigue, we recommend booking a consultation with one of our Naturopathic Doctors:

Dr. Paris Stevens

Dr. Tiffany Binder 

 

At the same time, be generous with stress relieving activities such as long walks, hot baths, or sitting down with a good book. Your body and mind know how to relax — you just need to give them “permission” to do so.

After making positive lifestyle changes, most people can expect to feel improvement in four to six months. For best results, make an appointment with a knowledgeable health care provider who can work with you on an individualized course of lifestyle modification and other treatment.

For more tips on how to promote healthy adrenal function and restore your energy and health, “Adrenal Fatigue: The 21st Century Stress Syndrome” is a valuable published resource.

Related: Best CPR training in Brampton.

For information about addiction and how to get rid of them Click on the following or call Virginia Center for Addiction Medicine.

 

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