#your nose and mouth is for life support (air water food intake)

[tropiyas]

what evolutionary process decided to put Sense of Balance and Hearing in the same organ region that's so fucking interesting

[where-dreamers-go]

“Aligning Stars” TMR Newt x Reader

(A/N: This is my first attempt at writing for The Maze Runner character Newt. Forewarned, I’ve only seen the movies. This insert reader takes place between The Maze Runner: The Scorch Trials and The Maze Runner: The Death Cure.

Word Count: 1,177)

You were enjoying some quiet and occasional people watching that night. Listening to the water. Clearing your mind.

Everyone was working to help one another; the basics of survival and truly living. A select group was tracking W.C.K.D.’s movements. There were still so many kept against their will and being transported elsewhere.

You sighed.

There were times when being thankful for freedom only reminded you of friends that were not so lucky. Hope, courage, and a bit of wit would be beneficial.

“Thought I’d find you here.”

Your start was internal while your smile had no filter.

You turned your head and said, “Hey, Newt.”

“Hey.” He sat beside you on the concrete. “Not tired?”

“I am…Just wanted a little more quiet before turning in.”

“I can leave—.”

“No. It—it’s fine.” You said, keeping your hands on your lap. “You don’t run your mouth like others about the bad times. Some others.”

“I’ll take that as a compliment.”

“You should.”

Your sights returned to the night sky.

Stars, virtually countless and clustered in their own patterns, shown in their brightness.

“Our lives seem so small here at night…. There’s such vastness out there. If I look long enough, I can forget the scary parts of being down here.”

“Do you ever think of the good parts of being down here?” Newt asked. “Even down here where we hide or fight to just live…there’s light here too.”

“I think of the little things that make me happy.”

“Food?”

“Yeah,” you laughed, “definitely food.”

“Anything else?”

You tilted your head, words stuck on your tongue as you kept thinking.

“When the others smile or laugh. It’s the closest we all are to normal. The world seems more whole then.” Your gaze went over the water with its mixture of reflections. “Waking up in the morning when everyone’s half-awake or stumbling around is good. I don’t really prefer waking up too early, but it’s still good. No one is running through a maze.”

“Not running through a maze is more than ‘a little thing’.”

“True.” You looked over at Newt. “But…talking about nothing or something random is pretty big to me.”

“Yeah?”

“It pulls me out of any thoughts that are too heavy or those days when I feel like I’m hidden deep inside myself and don’t say a word. Having nice conversations brings me back to the moment. Out of the past and away from the future….just…the now.”

“Does this here count?” He asked, leaning closer with a small smile seen in the faintest light.

“It does.”

Your chest warmed to a greater extent as your heartbeat gained speed.

“Even if you didn’t bring food,” you snickered, covering up for your semi-flustered state.

“Back to food… Should’ve known,” he teased.

You sent him a grin.

“But…in all seriousness, thank you. You’re easy to talk to. You’re a good listener too. I appreciate that.”

“Any time, love.” Newt’s voice was soft. “Whether you need an ear or a shoulder…just let me know.”

“I’ll…um…keep that in mind. Thank you.”

Your boots were suddenly extremely fascinating.

There were many things in your life you could not remember, however spending time with Newt gave you a hopeful outlook. The future had so many possibilities for new moments. New memories that you could access. Ones you dreamed of.

Waves crashed in the distance and the sounds of night carried on.

Newt continued sitting beside you as you both soaked in more quiet before going to bed.

“I like being with you,” Newt said. “You can find the good in any situation. I don’t see how you do it.”

“It doesn’t mean it’s easy.”

“I know. It’s not easy for any of us, but seeing your smile helps.”

Any response you had shattered.

“You think of other’s smiles to remind you of what makes you happy and—(Y/N), you….you…I don’t want to imagine a day without you.”

You chanced a glance at Newt.

He was continuously running his fingers through his hair, a nervous twitch.

“Shuck.”

“It’s okay,” you whispered.

In honesty, you couldn’t think of any more helpful words at the moment. How would you be able to express that his words were beautiful, you hoped he’d be your friend forever, and hint that you’re basically falling in love with him without risking possible rejection?

Scooting closer, you set the side of your head against his shoulder.

Newt remained silent for a few moments. His hands returning to his lap before one of them reached for your own.

You watched on short breaths as his fingers cautiously laced between yours. They were callused and slightly cold. But they were his.

Without a word you curled your fingers to bring his hand more snug in hold.

You smiled, though still hesitant to believe it was all so real. The two of you had hugged on occasion, but what was being done—the affection—was much more.

“I’m not going anywhere,” you said.

Newt squeezed your hand.

“(Y/N), I need to tell you…I…,” he took an intake of air. “You’re special to me…I just—.”

You lifted your head to face him. Encouragingly, you nodded for him to continue.

“I was wondering,” his eyes locked with yours and his voice became even softer, “if you care for me as much as I care—so deeply—for you?”

A slight pressure behind your eyes warned of oncoming tears.

Your free hand came to rest over his hand that now clung to yours.

“I know that I’m not the fastest or the strongest….and I have a limp—.”

“Newt.” You quickly interrupted him. “What you see as your flaws are not negative to me. Please know that. I will run beside you, not in front or behind. I love being with you.”

Newt’s lips turned ever so slightly. His eyes flickered between your eyes and your lips for only a moment.

In his eyes he asked your permission.

You feared that your hands were shaking and deterring him.

Taking in the sight of his parted lips, you nodded.

A slight tilt to his head and he leaned in. Some locks of his hair falling forward as his nose touched yours.

Measured breaths mingled as Newt’s other hand touched your shoulder and—

“Newt!”

Newt cursed under his breath.

You were whisked back into the present. Secret hideout and all.

“Poor timing, mate.”

Clearing his throat he looked over his shoulder.

“That shank never sleeps.”

You released the grip you had on his hand and opted for wringing them together.

“Sorry love,” Newt gave your hands a quick squeeze before standing up.

“Newt?”

He paused.

“Would you like to sit here with me tomorrow?….If that’s okay?”

“I wouldn’t mind that.”

Flutters erupted in your stomach all over again.

“Newt,” Thomas’ voice was closer.

You waved as Newt languidly made his way over to his friend.

Perhaps the next day would have more affections to share underneath the stars.

~~~

(If you love my writings and want to support me, I have a Ko-Fi where you can buy me a coffee. I would be eternally grateful. coffee

Best wishes and happy reading.)

[fitfuturesacad]

COVID-19 and your health: How does fitness keep your immune system in good shape?

COVID-19 & YOUR HEALTH: HOW DOES FITNESS KEEP YOUR IMMUNE SYSTEM IN GOOD SHAPE?

Early this year (2020), the airwaves buzzed with news of a new virus. What made the news more interesting was the fact that the virus had a very fast rate of transmission.

Originating late last year from a Wuhan food market, China, the virus has spread as far as the United States and the Philippines. Its official name is SARS-CoV-2. Tens of thousands have been affected, and over 4000 people have died.

Being infected with SARS-CoV-2 puts a person at great risk of the disease. The name of the disease is COVID-19, meaning coronavirus disease 19.

Although it has been declared a global pandemic, your chances of contracting this virus is very slim unless you have touched or established contact with a person who has the virus.

In this article, we will take a general look at the Coronavirus, and how to prepare your immune system to fight infection. Does staying fit help your body to fight off an infection? This will also be answered. Read on!

  Does the COVID-19 have any symptoms?

Discoveries are being made about the coronavirus almost daily. So far, we understand that COVID-19 may not show any symptoms at the early stage.

An infected person may carry the virus for 48 hours or even up to two weeks before manifesting any symptoms.

Common symptoms of the COVID-19 include:

Dyspnea (low breathing rate or shortness of breath)

Cough (with a gradual increase in severity)

A low-grade fever whose temperature increases gradually

  What should you do if you experience symptoms of COVID-19?

If you have been infected by SARS-CoV-2, or you have the disease itself, then get immediate medical care.

There are many options for accessing good health care. This includes contacting your primary healthcare provider. The CDC recommends that you talk to your doctor first so they can take the right steps to prepare for your coming and also protect other people from exposure to the SARS-CoV-2.

Other healthcare providers offer virtual consultation services which you can access through your laptop or smartphone.

  What causes coronavirus?

The coronavirus is a zoonotic virus. This means that they develop first in animals before they are transmitted to humans.

Before human contact the virus, he or she must make close contact with an infected animal.

Once the virus starts developing in humans, it can then spread among humans through droplets from the respiratory tract. Respiratory droplets are the wet stuff that gets into the air when you sneeze or cough.

The virus is housed itself in these droplets and a person standing nearby can breathe this into his or her respiratory tract (lungs and windpipe). From there, an infection is imminent.

Health authorities have not linked the 2019 coronavirus to any specific animal. According to researchers, there is the possibility that the virus may have passed from bats to snakes or pangolins, and from there to humans. The transmission started at the Wuhan open food market, China.

  Who is at high risk?

Your risk of getting infected with the SARS-CoV-2 virus is on the high side if you’ve been exposed to the saliva of an already-infected person, or you’ve stood near them while they coughed or sneezed.

Susceptibility to this virus is higher in older men. A report by the World Health Organization which came in by late January found that the median age for contracting this virus was 45 years, and at least two-third of those infected were male.

  How can you prepare your body to fight the virus?

Boosting your immune system is a very enticing idea. However, doing this has proven elusive for some reason. The immune system is a system as the name implies. It is not just one entity. For it to function optimally, it needs to be balanced. There’s also a need for harmony. Researchers have not fully understood the interconnectedness and intricacies of the immune response. Presently, there’s no direct evidence proving any relationship between lifestyle & improved immune function.

But then, lifestyle still has intriguing effects on immunity, and so research is ongoing. Researchers are investigating the role of exercise & fitness on immunity and they help to fight infections such as the novel coronavirus. Other factors being explored include diet, psychological stress, and age. In the meantime, general healthy living tips will help to boost your immune system and of course, give your body a fighting chance against the coronavirus and other infections.

The key to defense is adopting a healthy lifestyle. Adopting general good-health guidelines is key to keeping your immune system healthy and strong. All parts of your body, your immune system included, work better when it is protected from invasions, and assaults from the environment. They also work well when given a boost by the following healthy-living strategies:

Avoid smoking

Eating a diet that is rich in vegetables and fruits

Regular exercise and fitness

Maintaining a healthy weight

Moderating your intake of alcohol

Having adequate sleep

You should also take adequate steps to avoid infection, like frequent washing of the hands and cooking your foods thoroughly.

Minimize stress

There are many so-called immune-supporting or immune-boosting products on store shelves. But here’s the thing – they don’t make any sense scientifically. Increasing the number of immune cells in your body isn’t necessarily a good thing. For instance, athletes who do “blood doping” – that is pumping blood into their systems in a bid to enhance their blood cell count and boost their performance – often have a very high risk of strokes.

Boosting your immune cells is a complicated venture because so many cells make up your immune system. These cells respond to various microbes in different ways. The question is – which cells require boosting, and to what number? Presently, the answer isn’t known. But we know that the body continually generates immune cells. It produces a lot more lymphocytes than it can use. These excess cells are removed through a process known as apoptosis. Some cells undergo apoptosis even before they are involved in any immune action. No one knows the number of cells or the best mix required by the immune system to function optimally.

To prevent the coronavirus:

The best way to limit the spread is by avoiding contact with infected people or people who show symptoms of COVID-19. Apart from that, you should also limit contact with people that have symptoms of any respiratory infection.

It is also important that you practice good hygiene. This will help prevent the spread of viruses and bacteria.

Other preventive tips include:

Frequent washing of the hands – at least 20 seconds at a time with soap and warm water.

Avoid touching your eyes, face, mouth, or nose with dirty hands.

Don’t go out if you’re sick or are experiencing symptoms of flu or cold.

Maintain a distance of at least three feet from anyone who is sneezing or coughing.

Always cover your mouth when you cough or sneeze. Use the inside of your elbow to cover. If you use tissues, discard them right after usage.

Clean all the objects that you’ve touched. Wipe your phones, utensils, computers, doorknobs or dishware with disinfectants.

  How does keeping fit boost your immune system and prevent viral infections?

You see, some things tend to offer our bodies protection against the flu and colds. Moderate and consistent exercise is one of those things. Studies show that there is a link between moderate and consistent exercise and a healthy immune system.

Early research found that people who engaged in recreational exercises reported fewer episodes of cold once they began the regular exercise. Moderate exercise and fitness is linked to a boost in immune response and a temporary increase in macrophage production. Macrophages are white blood cells that attack bacteria. The idea is that consistent exercise has long-term substantial benefits on immune health.

Recent studies have shown that the immune system undergoes physiological changes as a response to exercise and fitness training. When you engage in moderate fitness training, your immune cells circulate quickly through your body and so, are better capable of killing viruses and bacteria. After you are done with the exercise, your immune system activity will return to normal in a matter of hours. However, consistent exercise prolongs these changes.

Studies conducted by Pennsylvania State University Researchers examined sedentary and active women and how exercise impacted on their immune systems. The subjects were grouped into three:

The first group exercised for 30 minutes on a treadmill

The second group exercised intensely for 30 seconds

The last group performed no exercise at all

The women who participated in the study had their blood drawn before, after, and at different intervals in the weeks following the fitness sessions.

Results from the study showed that moderate and regular exercise increases the number of specific antibodies in the blood. These antibodies are called immunoglobulins. An increase in immunoglobulin levels ultimately makes the immune system stronger. For the women who led a sedentary life, there was no improvement whatsoever in their immune function. They also had high cortisol levels compared to those who were active.

It isn’t just physical exertion (exercise and fitness) that boosts adrenaline and cortisol release. Psychological stress impairs immunity as well and also increases flu and cold infections.

Ohio State Researchers followed people who passed through the stress of caring for friends and loved ones with Alzheimer’s disease. It was discovered that they experienced more cold episodes than non-caregivers. Such people would benefit from moderate, regular exercise.

It is worth noting that moderate fitness and training sessions is not just the only way to avoid flu or other viral infections. You must follow guidelines for avoiding germs and viral infections when you are at the gym.

  Very intense exercise can reduce your immunity

Studies have shown that intensive exercises can reduce a person’s immunity. According to research, performing high-intensity exercises for up to 90 minutes can make an individual susceptible to illness for at least 72 hours after the fitness session.

Adrenaline and cortisol, both stress hormones, increases blood pressure and cholesterol levels and also suppress the immune system. This increases the susceptibility to illnesses in athletes after intense exercise.

If you are undergoing endurance training, you must rest sufficiently so that your immune system can undergo a full recovery.

If you are feeling ill, then try not to exercise too intensely. Your immune system is already saddled with the task of fighting off infections. Extra stress can make recovery somewhat harder. Generally, if you experience mild cold without any fever, moderate or light exercise can improve your feelings and also boost your immune system. Intense exercises worsen the symptoms and prolong illness.

      REFERENCES

Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019;8(3):201-217.  doi: 0.1016/j.jshs.2018.09.009

Palmer Garry MD, Reid G. Elite Performance Running: from Middle Distance to Marathon. A&C Black Publishers, Ltd. 2009

Coronavirus disease 2019 (COVID-19). (2020).cdc.gov/coronavirus/2019-ncov/index.html

Novel coronavirus (2019-nCoV) situation report – 7. (2020). who.int/docs/default-source/coronaviruse/situation-reports/20200127-sitrep-7-2019–ncov.pdf

Coronavirus disease 2019 (COVID-19) situation report – 49. (2020). who.int/docs/default-source/coronaviruse/situation-reports/20200309-sitrep-49-covid-19.pdf?sfvrsn=70dabe61_2

Chang D, et al. (2020). Epidemiological and clinical characteristics of novel coronavirus infections involving 13 patients outside Wuhan, China. doi: 10.1001/jama.2020.1623

Wang D, et al. (2020). Clinical characteristics of 138 hospitalized patients with 2019 novel coronavirus–infected pneumonia in Wuhan, China. DOI: 10.1001/jama.2020.1585

Wang W, et al. (2020). Updated understanding of the outbreak of 2019 novel coronavirus (2019-nCoV) in Wuhan, China. ncbi.nlm.nih.gov/pubmed/31994742

Xu Y, et al. (2007). Evaluation of the safety, immunogenicity, and pharmacokinetics of equine anti-SARS-CoV F(ab’)(2) in macaque. DOI: 10.1016/j.intimp.2007.09.011

Zhu N, et al. (2020). A novel coronavirus from patients with pneumonia in China, 2019. DOI: 10.1056/NEJMoa2001017

2019-2020 U.S. Flu Season: Preliminary Burden Estimates. (2020).cdc.gov/flu/about/burden/preliminary-in-season-estimates.htm

  Disclaimer: The exercises and information provided by Fit Futures Learning Institute (T/A Fit Futures Academy) (www.fitfutures.co.nz) are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product or course of action. Read the full content disclaimer.

The post COVID-19 and your health: How does fitness keep your immune system in good shape? appeared first on Fit Futures.

from https://fitfutures.co.nz/covid-19-and-your-health-how-does-fitness-keep-your-immune-system-in-good-shape-2/

[its-lifestyle]

How many sick days have you taken this year? When your body is weak, it can affect your daily life in many ways.

You are more prone to infections and illnesses, and often fall sick – at times missing out on important days.

Basically, how strong or weak your body is depends solely on the state of your immune system.

It is the body’s first line of defence, composed of billions of white blood cells that constantly patrol the body to identify, engulf and destroy pathogens (any organism capable of causing disease, e.g. bacteria, viruses and fungi).

Every day you inhale millions of germs that are floating in the air, excluding the millions more already in your body.

If your immune system is strong, it deals with them without a problem. Occasionally, however, a germ or virus gets past the immune system and you will fall sick.

If you have been feeling under the weather lately, it could be due to nutritional deficiencies, poor lifestyle habits and/or exposure to unhealthy environments full of toxins and pollutants.

All this can lead to poor immune health, which ultimately results in succumbing to diseases such as the flu.

What is the flu?

The flu is a type of upper respiratory tract infection (URTI). This is a contagious infection in the upper respiratory tract that includes the nose, throat, pharynx, larynx and bronchi.

All types of flu are caused by influenza viruses that are easily transmitted, hence boosting the immune system is the key to fighting this infectious disease.

Common indications of the flu include:

• Runny nose or nasal congestion

• Sore throat

• Sneezing

• Coughing

• Headache

• Fever

• Fatigue

• Painful joints and/or body aches

Having a runny nose, sneezing and coughing can be irritating as you’re constantly reaching for a tissue, while sore throats, nasal congestion and headaches can end up being quite painful.

Worst of all, high fever, fatigue, as well as painful joints and aches all over, can weaken your body and prevent you from going to work or school.

If you have any of these symptoms, immediately seek medical attention and take precautions to avoid spreading the infection.

Those who are most at risk of catching the flu include:

• Children

• Adults over the age of 50

• Those who work in stressful environments

• Frequent travellers, especially by air and rail

• Teachers and students in crowded school environments

• Medical professionals and patients in hospitals and clinics

• People who frequently fall sick

• Anyone with poor dietary habits

Exercising regularly, as seen in this filepic, is a good way to boost your immune system, reduce stress and get better sleep – all of which help to prevent the flu.

Protecting against infection

There are many simple ways to strengthen the immune system to protect against germs, infections and illnesses.

• Practise good hygiene

Wash your hands with the right techniques and be sure to cover your mouth when you cough or sneeze. Wear a facemask if you are sick.

• Sleep well

It is imperative that your body gets sufficient rest in order to be strong and recover fast from fatigue and sickness.

Lack of sleep increases stress levels and reduces the body’s immunity. Try to get around seven to eight hours of quality sleep every night.

• Exercise regularly

Just 30 minutes a day at least five times a week can help to strengthen the body and reduce stress, which in turn boosts the immune system.

The positive effect of exercise on your mood can also lower stress levels. You can expect to sleep better at night as well.

• Eat plenty of fruits and vegetables

Aim for as many varieties as possible in all colours. A balanced diet will help ensure you obtain a good mix of vitamins and minerals.

Food rich in antioxidants support the immune system too.

• Drink lots of water

Staying hydrated is essential to support proper function of the body’s immune system. It also helps to flush out toxins that can make you sick.

Reducing your alcohol intake is equally important.

• Supplement your diet with immune-boosting nutrients

There are many supplements on the market said to be good for the immune system, such as vitamin C, garlic, fish oil, cod liver oil, echinacea, zinc and whole glucan particle (WGP) beta glucan.

Practising good hygiene habits like washing your hands with soap and water, as seen in this filepic, will help decrease the transmission of germs from one person to another.

Optimising the immune system

WGP beta glucan is derived from the cell walls of baker’s yeast (Saccharomyces cerevisiae).

Research shows that it stimulates the body’s immune cells to attack, ingest and destroy the pathogens that cause diseases.

Our immune cells consist of macrophages, neutrophils and natural killer cells, which work together to defend our body against pathogens.

WGP beta glucan has the ability to speed up the body’s immune response by stimulating neutrophils, which can then immediately move to the site of infection.

It also increases the killing capa-city of macrophages and natural killer cells, which means they can now destroy even more foreign particles or cancer cells.

Similarly increased is the communication between immune cells, alerting them that foreign intruders or cancer cells are present so that they can fight the invasion.

WGP beta glucan also stimulates the production of antibodies, which help the other immune cells identify foreign cells to kill them.

In addition, it helps protect against harmful free radical dama-ge to the body’s cells, tissues and organs.

Those recommended to take the supplement are senior citizens whose immune systems might be slowing down due to age, those who work out intensively and those who are chronically stressed.

In a 2008 study published in the journal Medicine & Science in Sports & Exercise, University of Montana researchers in the United States found that their local wildland firefighters – who combat wildfires and prevent new ones from starting – benefited from taking WGP beta glucan.

The study reported that the firefighters had a 23% reduction in URTI symptoms and improved overall physical health.

This is especially significant considering that they are constantly exposed to dangerous hazards, fire, smoke, fatigue, stress and poor nutrition – all of which weaken the immune system.

This article is courtesy of Live-well Nutraceuticals. For more information, email starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

from Family – Star2.com http://bit.ly/2X7N8dp

[elizabethbgrimes]

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

[clarencebfaber]

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

[brian-cdates]

5 Best Natural Remedies to Treat Adrenal Fatigue Now

What Is Adrenal Fatigue?

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

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

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

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

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

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

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

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

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

SIGNS & SYMPTOMS OF ADRENAL FATIGUE

Common signs and symptoms of Adrenal Fatigue include:

Feeling wired and tired at night

Insomnia or difficulty falling asleep

Afternoon yawning

Get drowsy easily

Slow starter in the morning

Not “feeling like yourself”

Easily tired (despite sleeping)

Afternoon headaches

Easily keyed up or trouble calming down

Needing caffeine to function

Feeling wired or jittery after coffee

Shortness of breath

Weakness, dizziness

Dizzy upon standing

Arthritic tendencies

Allergies and/or hives

Sweat easily

Salt foods before tasting/crave salt

Often anxious

Calm on the outside, troubled on the inside

Blood pressure above 120/80 OR low blood pressure

Chronic low back pain, worse with fatigue

Chronic constipation or bloating

Difficulty maintaining manipulative corrections (chiropractic)

Slow metabolism

Muscle wasting

Poor fitness performance/gains

Blood sugar imbalances

Hormone imbalances

Skin conditions (acne, rashes, psoriasis)

Low immunity (easily sick)

Easily forget things/brain fog

Panic attacks

Anxiety or mood swings

Feeling weepy for no reason

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

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

WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)?

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

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

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

Physical

Bluelight screen exposure (long times on screens)

Light at night time

Less than 7 hours of sleep most nights

Overtraining

Sedentary lifestyle

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

Exposure to chemicals in beauty, cleaning and hygiene products

Plastic Tupperware/container use and other environmental toxins

Mold exposure

Lack of outdoor/nature and fresh air

Endlessly Google searching answers to your health questions

NSAID use (headaches, etc.)

Oral birthcontrol and/or long term prescription medication use

Disconnection from community/meaningful relationships

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

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

Artificial sweeteners (most commercial stevia included)

Eating packaged, refined or processed foods

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

Tap water (not filtered)

High alcohol consumption or smoking

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

Stress over food/diet

Under-eating

Low fiber (Fermentable prebiotic fiber foods)

Lack of quality protein (amino acids for your brain)

Conventional meat and dairy consumption

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

Binging/Purging and disordered eating habits

Jet lag

Shift work

Pain (joint, musculoskeletal)

Infectious/bacterial disease

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

Mental/Emotional

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

Relationship stress

Financial stress/pressures

Lack of control

Burnout

Not talking about your stress (bottling it up)

Lack of play/fun

Not doing things you love

Serotonin suppression (“feel good” brain chemicals)

Social Media comparison/endless scrolling

Trying to be all things to all people/people pleasing

FOMO (lack of downtime for yourself)

Burning a candle at both ends

News binging

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

MY ADRENAL FATIGUE STORY

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

The Scene: 

Graduate school.

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

Overtraining.

Sleeping 5-6 hours most nights.

Lack of variety in my diet.

Stressed over people pleasing my instructors and passing.

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

The Symptoms: 

Shortness of breath

Low energy

Poor fitness gains

Gastric distress (bloating and constipation)

Ultimately not feeling like myself

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

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

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

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

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

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

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

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

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

And NO answers but the same lingering symptoms!!!

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

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

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

The “prescription?”

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

Sleeping 7-9 hours each night

Short term supplemental supports

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

Loving my gut with probiotic and prebiotic foods and supports

Making time for play

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

And using my voice—to speak up for myself

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

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

5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY

Step 1: Listen to Your Body

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

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

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

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

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

It’s tuning in.

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

Step 2: Address Stress

We live in a stressful world.

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

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

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

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

Some ideas:

Replace nighttime screens with a book instead

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

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

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

Put on your oxygen mask first in order to help others

Replace  your plastic water bottles and containers with stainless steel

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

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

Take “recess” breaks away from your desk/screens

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

Incorporate “play” into your day

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

Cut the artificial sweeteners once and for all

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

Step 3: Eat Real Food

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

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

Build your diet off of real whole foods including:

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

Dark Leafy Greens

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

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

Some Fresh Fruits

Lots of (Clean, Filtered) Water

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

How much is “enough?”

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

Step 4: Smart Testing & Supplementation

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

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

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

Basic Adrenal Support Supplements

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

Prebiotic https://amzn.to/2E9mXck

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

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

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

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

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

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

Step 5: Love Your Gut (Health) 

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

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

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

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

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

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

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

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

[drlaurynlax]

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

[jakehglover]

Why Seasonal Allergies Cause 'Brain Fog' — Here's What the Science Says

By Dr. Mercola

Allergic rhinitis, or seasonal allergies, often referred to as hay fever, affect 20 million U.S. adults and more than 6 million children.1 The most common symptoms include sneezing, stuffy or runny nose, watery and itchy eyes and itching in your nose, mouth or throat, but a sizable number of allergy sufferers also experience noticeable brain fog as well.

What causes the fuzzy-headed feeling is up for debate, but many theories are out there. One of the simplest is that allergy symptoms can make it difficult to get a good night’s sleep, which in turn makes you fatigued and takes a toll on your ability to think clearly and be productive. Others, however, believe there may be more to it than that, and the inflammation triggered by allergies may be directly or indirectly affecting the brain.

How do Allergies Affect Your Brain?

Allergies are your body's reaction to particles that it considers foreign (allergens). The first time your body encounters an allergen, your plasma cells release immunoglobulin E (IgE), an antibody specific to that allergen. IgE attaches to the surface of your mast cells, which are found in great numbers in your surface tissues, such as your skin and nasal mucous membranes, where they help mediate inflammatory responses. Mast cells release a number of important chemical mediators, one of which is histamine.

The second time your body encounters a particular allergen, within a few minutes your mast cells become activated and release a powerful cocktail of histamine, leukotrienes and prostaglandins, which trigger the entire cascade of symptoms you associate with allergies. As part of the immune response, proteins called cytokines are also released, all of which add up to serious inflammation in your body.

This inflammation, in turn, could affect your brain in a number of ways, from interfering with sleep, as mentioned, to affecting your ears. If your middle ear is unable to drain properly due to inflammation, for instance, it could cause feelings of brain fog or dizziness.2 Yet, research also suggests that allergies have a very real effect on cognitive function:

Allergies may impede learning in school-age children, and uncontrolled allergy symptoms can diminish cognitive function and learning3

People with seasonal allergies have disturbed cognitive function in areas such as sustained attention, short- and long-term memory and speed of information processing4

In mice, exposure to a grass allergen triggered the growth of new neurons in the hippocampus, a brain region linked to memory, while immune cells called microglia were reduced5

Allergic reactions to ragweed pollen have been found to cause significant fatigue and mood changes in some people, with researchers noting, “Psychoneuroimmunology and medical genetics research suggests that allergic reactions engender biochemical changes that directly affect the central nervous system”6

Brain Fog During Allergy Season Is not All in Your Head

It’s very common for allergy patients to complain of memory problems and slowed thinking during allergy season, and it’s important to understand that these problems are very real — not “all in your head,” as some medical providers may claim. In research published in the Annals of Allergy, Asthma & Immunology, for instance, cognitive testing revealed that people allergic to ragweed “experience subtle slowed speed of cognitive processing” and, in some cases, “difficulties in working memory” during ragweed season.7

A similar study used neuropsychological tests to demonstrate changes in cognitive function among people with seasonal allergies when they were exposed to ragweed pollen. Allergies “adversely affected a broad range of cognitive functions,” according to the researchers, including longer response times and decreased efficiency on measures of working memory, psychomotor speed, reasoning/computation and divided attention.8

In fact, there’s even a condition known as “allergic mood,” used to describe symptoms of depression and anxiety that seem to often occur in people with seasonal allergies. In one study, researchers found that seasonal allergy patients experienced an increase in depressive symptoms while experiencing an acute allergic inflammation episode, with findings supporting a close relationship between allergic processes, inflammatory cytokines, sleep and age at manifestation as potential mechanisms.9

Reducing Your Exposure to Allergens Is the First Step to Relief

Many allergy sufferers turn to over-the-counter antihistamines and decongestants to try and tame allergy symptoms, but these Band-Aids come with side effects that can rival the allergy symptoms themselves, including dry mouth, drowsiness and dizziness. Another more natural avenue to reduce your symptoms is to reduce your exposure to allergens as much as possible. The American College of Allergy, Asthma and Immunology (ACAAI) suggests reducing your exposure to by:10

Avoiding clothing made of synthetic fabrics, as they can produce an electric charge when rubbed that attracts and makes pollen stick to you. Better options include natural fibers like cotton.

Exercising outdoors before dawn, in the late afternoon, and/or early evening, as pollen counts are at the lowest at these times. Intense exercise may be best done indoors, as your increased breathing rate could make you inhale more pollen.

Wearing gloves and a mask when gardening. To filter pollen, wear a National Institute for Occupational Safety and Health (NIOSH)-rated 95 filter mask. Also avoid touching your eyes and when done be sure to take a shower and wash your clothes.

To reduce your exposure to indoor allergens, regularly vacuum your home, including furniture, using a HEPA filter vacuum cleaner, leave shoes by the door to avoid trekking dirt through the house and use a dehumidifier and/or a HEPA filter air purifier.

Using a neti pot (a small, teapot-like pot) is another simple technique to safely cleanse your sinuses of irritants, including allergens. It involves pouring water (distilled or sterilized only) into one nostril and allowing it to flow out the other. You can find detailed instructions for nasal irrigation here. You can perform this nasal irrigation up to four times a day until your symptoms improve

Lifestyle Changes Are the Next Route to Allergy Relief

Even in the case of seasonal allergies, what you eat and how you sleep may affect your symptoms and how you feel. Getting enough sleep each night is especially important in order to avoid worsening any brain fog you’re already feeling, however your gut is also intricately linked to your brain and mood, which is why what you eat is also important.

"Healing and sealing" your gut has been shown to help alleviate allergy symptoms, and the key to this is eliminating inflammatory foods like grains and processed foods and introducing healthier foods, including fermented foods, that will support a proper balance of bacteria in your gut. In fact, people with seasonal allergies who took a probiotic supplement during allergy season had decreased symptoms and improved quality of life.11

Eating a wholesome diet based on unprocessed, ideally organic and/or locally grown foods, along with optimizing your vitamin D levels and correcting your omega-3 to omega-6 ratio by increasing your intake of animal-based omega-3s and decreasing your intake of processed vegetable oil will form the foundation upon which your immune system can function in an optimal manner.

Natural Treatment Options for Seasonal Allergy Sufferers

There are a number of natural strategies that may provide some relief without the side effects common to allergy medications. Homeopathy is one such option. Homeopathic solutions contain minuscule doses of plants, minerals, animal products or other compounds that cause symptoms similar to what you are already experiencing. The remedies have been diluted many times over, and the idea is that the substance will stimulate your body’s own healing process.

In patients with allergies, those using homeopathy reported improvements in nasal airflow compared with a placebo group. With homeopathic treatment, the researchers described a “clear, significant and clinically relevant improvement in nasal inspiratory peak flow, similar to that found with topical steroids.”12 Provocation neutralization (PN), which is taught by the American Academy of Environmental Medicine (AAEM), can also be very effective for allergy relief.

During provocation neutralization, a small amount of allergen is injected under your skin to produce a small bump called a "wheal" on the top layers of your skin, and then it is monitored for a reaction. If you have a positive reaction, such as fatigue, headache or a growth in the size of the wheal, then the allergen is neutralized with diluted injections or with drops of the same allergen that go in your mouth.

Sublingual (oral) immunotherapy is a similar option in which you receive small doses of allergen under your tongue to help improve tolerance and reduce symptoms. According to the Asthma and Allergy Foundation of America, “[Sublingual immunotherapy] … is fairly safe and effective for the treatment of nasal allergies and asthma. SLIT tablets are currently available for dust mites, grass and ragweed.”13

If brain fog is your primary concern, you may also want to consider ashwagandha, an herb that’s useful for improving memory and cognitive function, along with brain fog, specifically.14 For allergies, additional natural remedies and supplements may also be useful, including the following:

Hot peppers

Hot chili peppers, horseradish and hot mustards work as natural decongestants. In fact, a nasal spray containing capsaicin (derived from hot peppers) significantly reduced nasal allergy symptoms in a 2009 study.15

Quercetin

Quercetin is an antioxidant that belongs to a class of water-soluble plant substances called flavonoids. Quercetin-rich foods (such as apples, berries, red grapes, red onions, capers and black tea) prevent histamine release — so they are "natural antihistamines."

Quercetin is also available in supplement form — a typical dose for hay fever is between 200 and 400 milligrams (mg) per day.

Butterbur (Petasites hybridus)

Another natural antihistamine, butterbur was used to treat coughs and asthma as far back as the 17th century. A word of cautionis needed, however. Butterbur is a member of the ragweed family, so if you are allergic to ragweed, marigold, daisy or chrysanthemum, you should not use butterbur.   

Also, the raw herb should not be used because it contains substances called pyrrolizidine alkaloids that can be toxic to your liver and kidneys and may cause cancer. Commercial butterbur products have had a lot of these alkaloids removed.

Goldenseal (Hydrastis canadensis)

Goldenseal may be helpful for seasonal allergies. Laboratory studies suggest that berberine, the active ingredient in goldenseal, has antibacterial and immune-enhancing properties.

Eucalyptus oil

This pure essential oil can be healing to mucus membranes. You can apply a drop on a cotton ball and sniff it several times a day, add a few drops to water (or to a nebulizer, if you own one) for a steam treatment or use a few drops in your bathwater.

Vitamin C

Vitamin C is another natural antihistamine. Naturopathic doctor Doni Wilson told the Huffington Post, “ … you need to take 500-1000 mg three times a day to reduce symptoms.”16

Green Tea:

If you have cedar pollen allergies, you should know about a type of slightly fermented, organic Japanese green tea called “Benifuuki.” The tea has been shown to strongly inhibit mast cell activation and histamine release, as well as relieve symptoms of runny nose and eye itching in people with cedar pollen allergy.17

from HealthyLife via Jake Glover on Inoreader https://articles.mercola.com/sites/articles/archive/2018/04/19/allergies-brain-fog.aspx

[sherristockman]

Why Seasonal Allergies Cause 'Brain Fog' — Here's What the Science Says Dr. Mercola By Dr. Mercola Allergic rhinitis, or seasonal allergies, often referred to as hay fever, affect 20 million U.S. adults and more than 6 million children.1 The most common symptoms include sneezing, stuffy or runny nose, watery and itchy eyes and itching in your nose, mouth or throat, but a sizable number of allergy sufferers also experience noticeable brain fog as well. What causes the fuzzy-headed feeling is up for debate, but many theories are out there. One of the simplest is that allergy symptoms can make it difficult to get a good night’s sleep, which in turn makes you fatigued and takes a toll on your ability to think clearly and be productive. Others, however, believe there may be more to it than that, and the inflammation triggered by allergies may be directly or indirectly affecting the brain. How do Allergies Affect Your Brain? Allergies are your body's reaction to particles that it considers foreign (allergens). The first time your body encounters an allergen, your plasma cells release immunoglobulin E (IgE), an antibody specific to that allergen. IgE attaches to the surface of your mast cells, which are found in great numbers in your surface tissues, such as your skin and nasal mucous membranes, where they help mediate inflammatory responses. Mast cells release a number of important chemical mediators, one of which is histamine. The second time your body encounters a particular allergen, within a few minutes your mast cells become activated and release a powerful cocktail of histamine, leukotrienes and prostaglandins, which trigger the entire cascade of symptoms you associate with allergies. As part of the immune response, proteins called cytokines are also released, all of which add up to serious inflammation in your body. This inflammation, in turn, could affect your brain in a number of ways, from interfering with sleep, as mentioned, to affecting your ears. If your middle ear is unable to drain properly due to inflammation, for instance, it could cause feelings of brain fog or dizziness.2 Yet, research also suggests that allergies have a very real effect on cognitive function: Allergies may impede learning in school-age children, and uncontrolled allergy symptoms can diminish cognitive function and learning3 People with seasonal allergies have disturbed cognitive function in areas such as sustained attention, short- and long-term memory and speed of information processing4 In mice, exposure to a grass allergen triggered the growth of new neurons in the hippocampus, a brain region linked to memory, while immune cells called microglia were reduced5 Allergic reactions to ragweed pollen have been found to cause significant fatigue and mood changes in some people, with researchers noting, “Psychoneuroimmunology and medical genetics research suggests that allergic reactions engender biochemical changes that directly affect the central nervous system”6 Brain Fog During Allergy Season Is not All in Your Head It’s very common for allergy patients to complain of memory problems and slowed thinking during allergy season, and it’s important to understand that these problems are very real — not “all in your head,” as some medical providers may claim. In research published in the Annals of Allergy, Asthma & Immunology, for instance, cognitive testing revealed that people allergic to ragweed “experience subtle slowed speed of cognitive processing” and, in some cases, “difficulties in working memory” during ragweed season.7 A similar study used neuropsychological tests to demonstrate changes in cognitive function among people with seasonal allergies when they were exposed to ragweed pollen. Allergies “adversely affected a broad range of cognitive functions,” according to the researchers, including longer response times and decreased efficiency on measures of working memory, psychomotor speed, reasoning/computation and divided attention.8 In fact, there’s even a condition known as “allergic mood,” used to describe symptoms of depression and anxiety that seem to often occur in people with seasonal allergies. In one study, researchers found that seasonal allergy patients experienced an increase in depressive symptoms while experiencing an acute allergic inflammation episode, with findings supporting a close relationship between allergic processes, inflammatory cytokines, sleep and age at manifestation as potential mechanisms.9 Reducing Your Exposure to Allergens Is the First Step to Relief Many allergy sufferers turn to over-the-counter antihistamines and decongestants to try and tame allergy symptoms, but these Band-Aids come with side effects that can rival the allergy symptoms themselves, including dry mouth, drowsiness and dizziness. Another more natural avenue to reduce your symptoms is to reduce your exposure to allergens as much as possible. The American College of Allergy, Asthma and Immunology (ACAAI) suggests reducing your exposure to by:10 Avoiding clothing made of synthetic fabrics, as they can produce an electric charge when rubbed that attracts and makes pollen stick to you. Better options include natural fibers like cotton. Exercising outdoors before dawn, in the late afternoon, and/or early evening, as pollen counts are at the lowest at these times. Intense exercise may be best done indoors, as your increased breathing rate could make you inhale more pollen. Wearing gloves and a mask when gardening. To filter pollen, wear a National Institute for Occupational Safety and Health (NIOSH)-rated 95 filter mask. Also avoid touching your eyes and when done be sure to take a shower and wash your clothes. To reduce your exposure to indoor allergens, regularly vacuum your home, including furniture, using a HEPA filter vacuum cleaner, leave shoes by the door to avoid trekking dirt through the house and use a dehumidifier and/or a HEPA filter air purifier. Using a neti pot (a small, teapot-like pot) is another simple technique to safely cleanse your sinuses of irritants, including allergens. It involves pouring water (distilled or sterilized only) into one nostril and allowing it to flow out the other. You can find detailed instructions for nasal irrigation here. You can perform this nasal irrigation up to four times a day until your symptoms improve Lifestyle Changes Are the Next Route to Allergy Relief Even in the case of seasonal allergies, what you eat and how you sleep may affect your symptoms and how you feel. Getting enough sleep each night is especially important in order to avoid worsening any brain fog you’re already feeling, however your gut is also intricately linked to your brain and mood, which is why what you eat is also important. "Healing and sealing" your gut has been shown to help alleviate allergy symptoms, and the key to this is eliminating inflammatory foods like grains and processed foods and introducing healthier foods, including fermented foods, that will support a proper balance of bacteria in your gut. In fact, people with seasonal allergies who took a probiotic supplement during allergy season had decreased symptoms and improved quality of life.11 Eating a wholesome diet based on unprocessed, ideally organic and/or locally grown foods, along with optimizing your vitamin D levels and correcting your omega-3 to omega-6 ratio by increasing your intake of animal-based omega-3s and decreasing your intake of processed vegetable oil will form the foundation upon which your immune system can function in an optimal manner. Natural Treatment Options for Seasonal Allergy Sufferers There are a number of natural strategies that may provide some relief without the side effects common to allergy medications. Homeopathy is one such option. Homeopathic solutions contain minuscule doses of plants, minerals, animal products or other compounds that cause symptoms similar to what you are already experiencing. The remedies have been diluted many times over, and the idea is that the substance will stimulate your body’s own healing process. In patients with allergies, those using homeopathy reported improvements in nasal airflow compared with a placebo group. With homeopathic treatment, the researchers described a “clear, significant and clinically relevant improvement in nasal inspiratory peak flow, similar to that found with topical steroids.”12 Provocation neutralization (PN), which is taught by the American Academy of Environmental Medicine (AAEM), can also be very effective for allergy relief. During provocation neutralization, a small amount of allergen is injected under your skin to produce a small bump called a "wheal" on the top layers of your skin, and then it is monitored for a reaction. If you have a positive reaction, such as fatigue, headache or a growth in the size of the wheal, then the allergen is neutralized with diluted injections or with drops of the same allergen that go in your mouth. Sublingual (oral) immunotherapy is a similar option in which you receive small doses of allergen under your tongue to help improve tolerance and reduce symptoms. According to the Asthma and Allergy Foundation of America, “[Sublingual immunotherapy] … is fairly safe and effective for the treatment of nasal allergies and asthma. SLIT tablets are currently available for dust mites, grass and ragweed.”13 If brain fog is your primary concern, you may also want to consider ashwagandha, an herb that’s useful for improving memory and cognitive function, along with brain fog, specifically.14 For allergies, additional natural remedies and supplements may also be useful, including the following: Hot peppers Hot chili peppers, horseradish and hot mustards work as natural decongestants. In fact, a nasal spray containing capsaicin (derived from hot peppers) significantly reduced nasal allergy symptoms in a 2009 study.15 Quercetin Quercetin is an antioxidant that belongs to a class of water-soluble plant substances called flavonoids. Quercetin-rich foods (such as apples, berries, red grapes, red onions, capers and black tea) prevent histamine release — so they are "natural antihistamines." Quercetin is also available in supplement form — a typical dose for hay fever is between 200 and 400 milligrams (mg) per day. Butterbur (Petasites hybridus) Another natural antihistamine, butterbur was used to treat coughs and asthma as far back as the 17th century. A word of cautionis needed, however. Butterbur is a member of the ragweed family, so if you are allergic to ragweed, marigold, daisy or chrysanthemum, you should not use butterbur. Also, the raw herb should not be used because it contains substances called pyrrolizidine alkaloids that can be toxic to your liver and kidneys and may cause cancer. Commercial butterbur products have had a lot of these alkaloids removed. Goldenseal (Hydrastis canadensis) Goldenseal may be helpful for seasonal allergies. Laboratory studies suggest that berberine, the active ingredient in goldenseal, has antibacterial and immune-enhancing properties. Eucalyptus oil This pure essential oil can be healing to mucus membranes. You can apply a drop on a cotton ball and sniff it several times a day, add a few drops to water (or to a nebulizer, if you own one) for a steam treatment or use a few drops in your bathwater. Vitamin C Vitamin C is another natural antihistamine. Naturopathic doctor Doni Wilson told the Huffington Post, “ … you need to take 500-1000 mg three times a day to reduce symptoms.”16 Green Tea: If you have cedar pollen allergies, you should know about a type of slightly fermented, organic Japanese green tea called “Benifuuki.” The tea has been shown to strongly inhibit mast cell activation and histamine release, as well as relieve symptoms of runny nose and eye itching in people with cedar pollen allergy.17

[fitfuturesacad]

COVID-19 and your health: How does fitness keep your immune system in good shape?

COVID-19 & YOUR HEALTH: HOW DOES FITNESS KEEP YOUR IMMUNE SYSTEM IN GOOD SHAPE?

Early this year (2020), the airwaves buzzed with news of a new virus. What made the news more interesting was the fact that the virus had a very fast rate of transmission.

Originating late last year from a Wuhan food market, China, the virus has spread as far as the United States and the Philippines. Its official name is SARS-CoV-2. Tens of thousands have been affected, and over 4000 people have died.

Being infected with SARS-CoV-2 puts a person at great risk of the disease. The name of the disease is COVID-19, meaning coronavirus disease 19.

Although it has been declared a global pandemic, your chances of contracting this virus is very slim unless you have touched or established contact with a person who has the virus.

In this article, we will take a general look at the Coronavirus, and how to prepare your immune system to fight infection. Does staying fit help your body to fight off an infection? This will also be answered. Read on!

  Does the COVID-19 have any symptoms?

Discoveries are being made about the coronavirus almost daily. So far, we understand that COVID-19 may not show any symptoms at the early stage.

An infected person may carry the virus for 48 hours or even up to two weeks before manifesting any symptoms.

Common symptoms of the COVID-19 include:

Dyspnea (low breathing rate or shortness of breath)

Cough (with a gradual increase in severity)

A low-grade fever whose temperature increases gradually

  What should you do if you experience symptoms of COVID-19?

If you have been infected by SARS-CoV-2, or you have the disease itself, then get immediate medical care.

There are many options for accessing good health care. This includes contacting your primary healthcare provider. The CDC recommends that you talk to your doctor first so they can take the right steps to prepare for your coming and also protect other people from exposure to the SARS-CoV-2.

Other healthcare providers offer virtual consultation services which you can access through your laptop or smartphone.

  What causes coronavirus?

The coronavirus is a zoonotic virus. This means that they develop first in animals before they are transmitted to humans.

Before human contact the virus, he or she must make close contact with an infected animal.

Once the virus starts developing in humans, it can then spread among humans through droplets from the respiratory tract. Respiratory droplets are the wet stuff that gets into the air when you sneeze or cough.

The virus is housed itself in these droplets and a person standing nearby can breathe this into his or her respiratory tract (lungs and windpipe). From there, an infection is imminent.

Health authorities have not linked the 2019 coronavirus to any specific animal. According to researchers, there is the possibility that the virus may have passed from bats to snakes or pangolins, and from there to humans. The transmission started at the Wuhan open food market, China.

  Who is at high risk?

Your risk of getting infected with the SARS-CoV-2 virus is on the high side if you’ve been exposed to the saliva of an already-infected person, or you’ve stood near them while they coughed or sneezed.

Susceptibility to this virus is higher in older men. A report by the World Health Organization which came in by late January found that the median age for contracting this virus was 45 years, and at least two-third of those infected were male.

  How can you prepare your body to fight the virus?

Boosting your immune system is a very enticing idea. However, doing this has proven elusive for some reason. The immune system is a system as the name implies. It is not just one entity. For it to function optimally, it needs to be balanced. There’s also a need for harmony. Researchers have not fully understood the interconnectedness and intricacies of the immune response. Presently, there’s no direct evidence proving any relationship between lifestyle & improved immune function.

But then, lifestyle still has intriguing effects on immunity, and so research is ongoing. Researchers are investigating the role of exercise & fitness on immunity and they help to fight infections such as the novel coronavirus. Other factors being explored include diet, psychological stress, and age. In the meantime, general healthy living tips will help to boost your immune system and of course, give your body a fighting chance against the coronavirus and other infections.

The key to defense is adopting a healthy lifestyle. Adopting general good-health guidelines is key to keeping your immune system healthy and strong. All parts of your body, your immune system included, work better when it is protected from invasions, and assaults from the environment. They also work well when given a boost by the following healthy-living strategies:

Avoid smoking

Eating a diet that is rich in vegetables and fruits

Regular exercise and fitness

Maintaining a healthy weight

Moderating your intake of alcohol

Having adequate sleep

You should also take adequate steps to avoid infection, like frequent washing of the hands and cooking your foods thoroughly.

Minimize stress

There are many so-called immune-supporting or immune-boosting products on store shelves. But here’s the thing – they don’t make any sense scientifically. Increasing the number of immune cells in your body isn’t necessarily a good thing. For instance, athletes who do “blood doping” – that is pumping blood into their systems in a bid to enhance their blood cell count and boost their performance – often have a very high risk of strokes.

Boosting your immune cells is a complicated venture because so many cells make up your immune system. These cells respond to various microbes in different ways. The question is – which cells require boosting, and to what number? Presently, the answer isn’t known. But we know that the body continually generates immune cells. It produces a lot more lymphocytes than it can use. These excess cells are removed through a process known as apoptosis. Some cells undergo apoptosis even before they are involved in any immune action. No one knows the number of cells or the best mix required by the immune system to function optimally.

To prevent the coronavirus:

The best way to limit the spread is by avoiding contact with infected people or people who show symptoms of COVID-19. Apart from that, you should also limit contact with people that have symptoms of any respiratory infection.

It is also important that you practice good hygiene. This will help prevent the spread of viruses and bacteria.

Other preventive tips include:

Frequent washing of the hands – at least 20 seconds at a time with soap and warm water.

Avoid touching your eyes, face, mouth, or nose with dirty hands.

Don’t go out if you’re sick or are experiencing symptoms of flu or cold.

Maintain a distance of at least three feet from anyone who is sneezing or coughing.

Always cover your mouth when you cough or sneeze. Use the inside of your elbow to cover. If you use tissues, discard them right after usage.

Clean all the objects that you’ve touched. Wipe your phones, utensils, computers, doorknobs or dishware with disinfectants.

  How does keeping fit boost your immune system and prevent viral infections?

You see, some things tend to offer our bodies protection against the flu and colds. Moderate and consistent exercise is one of those things. Studies show that there is a link between moderate and consistent exercise and a healthy immune system.

Early research found that people who engaged in recreational exercises reported fewer episodes of cold once they began the regular exercise. Moderate exercise and fitness is linked to a boost in immune response and a temporary increase in macrophage production. Macrophages are white blood cells that attack bacteria. The idea is that consistent exercise has long-term substantial benefits on immune health.

Recent studies have shown that the immune system undergoes physiological changes as a response to exercise and fitness training. When you engage in moderate fitness training, your immune cells circulate quickly through your body and so, are better capable of killing viruses and bacteria. After you are done with the exercise, your immune system activity will return to normal in a matter of hours. However, consistent exercise prolongs these changes.

Studies conducted by Pennsylvania State University Researchers examined sedentary and active women and how exercise impacted on their immune systems. The subjects were grouped into three:

The first group exercised for 30 minutes on a treadmill

The second group exercised intensely for 30 seconds

The last group performed no exercise at all

The women who participated in the study had their blood drawn before, after, and at different intervals in the weeks following the fitness sessions.

Results from the study showed that moderate and regular exercise increases the number of specific antibodies in the blood. These antibodies are called immunoglobulins. An increase in immunoglobulin levels ultimately makes the immune system stronger. For the women who led a sedentary life, there was no improvement whatsoever in their immune function. They also had high cortisol levels compared to those who were active.

It isn’t just physical exertion (exercise and fitness) that boosts adrenaline and cortisol release. Psychological stress impairs immunity as well and also increases flu and cold infections.

Ohio State Researchers followed people who passed through the stress of caring for friends and loved ones with Alzheimer’s disease. It was discovered that they experienced more cold episodes than non-caregivers. Such people would benefit from moderate, regular exercise.

It is worth noting that moderate fitness and training sessions is not just the only way to avoid flu or other viral infections. You must follow guidelines for avoiding germs and viral infections when you are at the gym.

  Very intense exercise can reduce your immunity

Studies have shown that intensive exercises can reduce a person’s immunity. According to research, performing high-intensity exercises for up to 90 minutes can make an individual susceptible to illness for at least 72 hours after the fitness session.

Adrenaline and cortisol, both stress hormones, increases blood pressure and cholesterol levels and also suppress the immune system. This increases the susceptibility to illnesses in athletes after intense exercise.

If you are undergoing endurance training, you must rest sufficiently so that your immune system can undergo a full recovery.

If you are feeling ill, then try not to exercise too intensely. Your immune system is already saddled with the task of fighting off infections. Extra stress can make recovery somewhat harder. Generally, if you experience mild cold without any fever, moderate or light exercise can improve your feelings and also boost your immune system. Intense exercises worsen the symptoms and prolong illness.

      REFERENCES

Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019;8(3):201-217.  doi: 0.1016/j.jshs.2018.09.009

Palmer Garry MD, Reid G. Elite Performance Running: from Middle Distance to Marathon. A&C Black Publishers, Ltd. 2009

Coronavirus disease 2019 (COVID-19). (2020).cdc.gov/coronavirus/2019-ncov/index.html

Novel coronavirus (2019-nCoV) situation report – 7. (2020). who.int/docs/default-source/coronaviruse/situation-reports/20200127-sitrep-7-2019–ncov.pdf

Coronavirus disease 2019 (COVID-19) situation report – 49. (2020). who.int/docs/default-source/coronaviruse/situation-reports/20200309-sitrep-49-covid-19.pdf?sfvrsn=70dabe61_2

Chang D, et al. (2020). Epidemiological and clinical characteristics of novel coronavirus infections involving 13 patients outside Wuhan, China. doi: 10.1001/jama.2020.1623

Wang D, et al. (2020). Clinical characteristics of 138 hospitalized patients with 2019 novel coronavirus–infected pneumonia in Wuhan, China. DOI: 10.1001/jama.2020.1585

Wang W, et al. (2020). Updated understanding of the outbreak of 2019 novel coronavirus (2019-nCoV) in Wuhan, China. ncbi.nlm.nih.gov/pubmed/31994742

Xu Y, et al. (2007). Evaluation of the safety, immunogenicity, and pharmacokinetics of equine anti-SARS-CoV F(ab’)(2) in macaque. DOI: 10.1016/j.intimp.2007.09.011

Zhu N, et al. (2020). A novel coronavirus from patients with pneumonia in China, 2019. DOI: 10.1056/NEJMoa2001017

2019-2020 U.S. Flu Season: Preliminary Burden Estimates. (2020).cdc.gov/flu/about/burden/preliminary-in-season-estimates.htm

  Disclaimer: The exercises and information provided by Fit Futures Learning Institute (T/A Fit Futures Academy) (www.fitfutures.co.nz) are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product or course of action. Read the full content disclaimer.

The post COVID-19 and your health: How does fitness keep your immune system in good shape? appeared first on Fit Futures.

from https://fitfutures.co.nz/covid-19-and-your-health-how-does-fitness-keep-your-immune-system-in-good-shape/

[elizabethbgrimes]

5 Best Natural Remedies to Treat Adrenal Fatigue Now

What Is Adrenal Fatigue?

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

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

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

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

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

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

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

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

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

 SIGNS & SYMPTOMS OF ADRENAL FATIGUE

Common signs and symptoms of Adrenal Fatigue include:

Feeling wired and tired at night

Insomnia or difficulty falling asleep

Afternoon yawning

Get drowsy easily

Slow starter in the morning

Not “feeling like yourself”

Easily tired (despite sleeping)

Afternoon headaches

Easily keyed up or trouble calming down

Needing caffeine to function

Feeling wired or jittery after coffee

Shortness of breath

Weakness, dizziness

Dizzy upon standing

Arthritic tendencies

Allergies and/or hives

Sweat easily

Salt foods before tasting/crave salt

Often anxious

Calm on the outside, troubled on the inside

Blood pressure above 120/80 OR low blood pressure

Chronic low back pain, worse with fatigue

Chronic constipation or bloating

Difficulty maintaining manipulative corrections (chiropractic)

Slow metabolism

Muscle wasting

Poor fitness performance/gains

Blood sugar imbalances

Hormone imbalances

Skin conditions (acne, rashes, psoriasis)

Low immunity (easily sick)

Easily forget things/brain fog

Panic attacks

Anxiety or mood swings

Feeling weepy for no reason

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

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

WHAT CAUSES HPA-Axis DYSFUNCTION (ADRENAL FATIGUE)?

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

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

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

Physical

Bluelight screen exposure (long times on screens)

Light at night time

Less than 7 hours of sleep most nights

Overtraining

Sedentary lifestyle

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

Exposure to chemicals in beauty, cleaning and hygiene products

Plastic Tupperware/container use and other environmental toxins

Mold exposure

Lack of outdoor/nature and fresh air

Endlessly Google searching answers to your health questions

NSAID use (headaches, etc.)

Oral birthcontrol and/or long term prescription medication use

Disconnection from community/meaningful relationships

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

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

Artificial sweeteners (most commercial stevia included)

Eating packaged, refined or processed foods

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

Tap water (not filtered)

High alcohol consumption or smoking

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

Stress over food/diet

Under-eating

Low fiber (Fermentable prebiotic fiber foods)

Lack of quality protein (amino acids for your brain)

Conventional meat and dairy consumption

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

Binging/Purging and disordered eating habits

Jet lag

Shift work

Pain (joint, musculoskeletal)

Infectious/bacterial disease

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

Mental/Emotional

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

Relationship stress

Financial stress/pressures

Lack of control

Burnout

Not talking about your stress (bottling it up)

Lack of play/fun

Not doing things you love

Serotonin suppression (“feel good” brain chemicals)

Social Media comparison/endless scrolling

Trying to be all things to all people/people pleasing

FOMO (lack of downtime for yourself)

Burning a candle at both ends

News binging

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

MY ADRENAL FATIGUE STORY

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

The Scene: 

Graduate school.

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

Overtraining.

Sleeping 5-6 hours most nights.

Lack of variety in my diet.

Stressed over people pleasing my instructors and passing.

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

The Symptoms: 

Shortness of breath

Low energy

Poor fitness gains

Gastric distress (bloating and constipation)

Ultimately not feeling like myself

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

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

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

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

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

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

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

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

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

And NO answers but the same lingering symptoms!!!

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

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

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

The “prescription?”

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

Sleeping 7-9 hours each night

Short term supplemental supports

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

Loving my gut with probiotic and prebiotic foods and supports

Making time for play

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

And using my voice—to speak up for myself

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

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

5 ESSENTIAL STEPS TO HEAL ADRENAL FATIGUE NATURALLY

Step 1: Listen to Your Body

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

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

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

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

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

It’s tuning in.

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

Step 2: Address Stress

We live in a stressful world.

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

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

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

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

Some ideas:

Replace nighttime screens with a book instead

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

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

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

Put on your oxygen mask first in order to help others

Replace  your plastic water bottles and containers with stainless steel

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

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

Take “recess” breaks away from your desk/screens

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

Incorporate “play” into your day

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

Cut the artificial sweeteners once and for all

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

Step 3: Eat Real Food

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

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

Build your diet off of real whole foods including:

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

Dark Leafy Greens

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

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

Some Fresh Fruits

Lots of (Clean, Filtered) Water

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

How much is “enough?”

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

Step 4: Smart Testing & Supplementation

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

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

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

Basic Adrenal Support Supplements

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

Prebiotic https://amzn.to/2E9mXck

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

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

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

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

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

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

Step 5: Love Your Gut (Health) 

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

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

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

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

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

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

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

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

[brian-cdates]

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