Adrenal Fatigue & You

 

 

The adrenal glands are small glands located on top of each kidney. They produce hormones that you can't live without, including sex hormones and cortisol. Cortisol helps you respond to stress and has many other important functions.

 

Adrenal fatigue results when the adrenal glands function below the necessary level. Most commonly associated with intense or prolonged stress, it can also arise during or after acute or chronic infections, especially respiratory infections such as influenza, bronchitis or pneumonia. As the name suggests, its paramount symptom is fatigue that is not relieved by sleep. You may look and act relatively normal with adrenal fatigue and may not have any obvious signs of physical illness, yet you live with a general sense of unwellness, tiredness or "gray" feelings. People experiencing adrenal fatigue often have to use coffee, colas and other stimulants to get going in the morning and to prop themselves up during the day.

 

Adrenal fatigue can wreak havoc with your life. In the more serious cases, the activity of the adrenal glands is so diminished that you may have difficulty getting out of bed for more than a few hours per day. With each increment of reduction in adrenal function, every organ and system in your body is more profoundly affected. Changes occur in your carbohydrate, protein and fat metabolism, fluid and electrolyte balance, heart and cardiovascular system, and even sex drive. Many other alterations take place at the biochemical and cellular levels in response to and to compensate for the decrease in adrenal hormones that occurs with adrenal fatigue. Your body does its best to make up for under-functioning adrenal glands, but it does so at a price.

 

STAGES OF ADRENAL MELTDOWN:

 

 

Stage 1

 

 

In the early stages, cortisol and DHEA remain at normal levels. The adrenal glands are able to handle the stress being placed on the body. Hormone production may be somewhat affected but for the most part, the body is able to produce enough cortisol and DHEA to compensate.

 

Stage 2

 

With the body under constant stress, cortisol levels continue to rise. DHEA levels begin to gradually decrease. As the adrenals begun to struggle, symptoms like nervousness, disruptions in sleep patterns, body aches and digestive problems begin to start.

 

Stage 3

 

In this stage, anxiety and exhaustion begin to appear simultaneously. Panic attacks can result from extremely high levels of cortisol in the system. With the level of DHEA continuing to drop, sleeplessness may result. When these two extremes begin to affect day-to-day activities, people usually seek medical treatment.

 

Stage 4

 

As the body's stored DHEA, begins to be used up, cortisol levels begin to drop. Cortisol levels may taper off and symptoms may seem less. The body remains under stress, and resources of cortisol and DHEA are being depleted. A person's energy patterns begin to change. It becomes more difficult to wake up and even harder to fall asleep. Sleep is often disrupted as blood sugar begins to drop.

 

Stage 5

 

Stage 5 of adrenal fatigue shows DHEA levels rising. Because cortisol production has stalled, very little of the existing DHEA is being used. What little cortisol is available is quickly being used in the effort to handle stress. The body continues to weaken, and little activity is possible.

 

Stage 6

 

During this stage, the body tries to stimulate the production of cortisol as DHEA levels rise above normal. Adrenocorticotropic hormone, or ACTH, is not available to fuel the process, so the body continues to weaken. ACTH levels have continually dropped, along with levels of other hormones throughout the body. This is usually the body's final attempt to correct the imbalance.

 

Stage 7

 

Stage 7 is rarely seen; it's basic adrenal failure. The adrenals have ceased to function for the most part, and little can be done to restore balance.

 

 

In view of this, it is so important to understand the importance of stress management in a more holistic level. So what can one do, when we start to face adrenal malfunction? In my next blog post, I will discuss at length the role of exercise, nutrition, adaptogens, supplements and treatment of adrenal fatigue. Keep reading!

 

 

 

The Miracle Hormone - Melatonin

Dear Friends & Readers,

Today, let's talk about the king of the hormones - melatonin. I am assuming that many of you may not have heard about this silent giant, who works stealthily at night.

Melatonin is a natural hormone primarily made by the pea sized pineal gland located in the mid-brain. It is also produced in the gut and retina. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is "turned on"  and begins to actively produce melatonin, which is released into the blood. Usually, this occurs around 9 pm. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting. Melatonin levels in the blood stay elevated for about 12 hours - all through the night - before the light of a new day when they fall back to low daytime levels by about 9 am. Daytime levels of melatonin are barely detectable. 

Just a nutshell about sleep itself. Definitely an interesting physiology in my opinion. Still baffles me as to how God figures out things to such intricate of details. 

Sleep starts of with non-REM (rapid eye movement) phase - during this phase the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. REM sleep happens 90 minutes after you fall asleep. The first period of REM typically lasts 10 minutes. Each of your later REM stages gets longer, and the final one may last up

to an hour. Your heart rate and breathing quickens. You can have intense dreams during REM sleep, since your brain is more active.

So where does melatonin  fit in in all this? Basically this wonder hormone keep the sleep wake & light cycle in check. If not for melatonin, humans may be running about like bunnies on Redbull, not being able to cease the body's activities. This in turn would result in defective healing and restoration of cells and organs. Simply put, we would be ageing at the speed of lightning.

People with sleep disorders generally have irregular melatonin levels. Melatonin release is inhibited by light - whether it is sunlight or even the blue light from your iPhone. So imagine the chaos in a shift workers hormone cascade. Take for a example, a nurse on night duty at the hospital - she is busy taking care of her patients and serving drugs - her pineal gland is going to be confused as to whether it should release melatonin or not. The last thing we want is a nurse doing CPR going into non-REM sleep!! Similarly, the same chaos occurs on long distance flights - the result jet lag. Besides being affected by occupational reasons, immuno-suppressed individuals may also be combating irregular melatonin levels due to compromised nutrition and depleted hormones. On the contrary, your friend whose always yawning at work is probably producing too much melatonin in the daytime - causing him to feel sleepy and less alert.
                                     

 Melatonin also functions as a potent antioxidant in our bodies. Amongst its numerous functions are:

a) free radical scavenger

b) stimulates anti-oxidative enzymes

c) lowers free radical generation

d) augments efficiency of other antioxidants

e) Protects against molecular damage

Melatonin and its metabolites are potent antioxidants with anti-inflammatory, hypotensive, cell communication enhancing, cancer fighting, brown fat-activating, and blood-lipid-lowering effects, thereby protecting tissues from a variety of insults. Melatonin has been shown to support circadian rhythm, hormone balance, reproductive health, cognition, mood, blood sugar regulation, and bone metabolism, while improving overall antioxidant status and lowering blood pressure. Melatonin may assist in preventing diabetic complications, and improving treatment outcomes in patients with cardiovascular disease and certain types of cancer.

For those of you against taking supplements, here's a list of melatonin boosting foods - pineapples, papaya, oranges, sweet corn, oats, rice, barley, bananas & tomatoes.

Now for those who are supplement addicts, please add this miracle hormone into your routine. Melatonin can be taken as a pill or sublingually. It has a short half and only stays active in the system for about 20 minutes. Ideally it is taken about 30 - 60 minutes before sleep. Do not be exposed to bright lights and activity before taking melatonin, as this would negate the effects of the supplement. Please also be warned that melatonin interacts with other drugs like oral contraceptive pills and anti-epileptics - so do consult your doctor before starting your melatonin journey!!

     

 If you think you might benefit from melatonin, click here

Pineapples

Bananas

Oranges

Oats

Sweet corn

Rice

Tomatoes

Barley

- See more at: http://naturalsociety.com/8-foods-naturally-increase-melatonin-sleep/#sthash.doWmO8T0.dpuf

Overview of Some Melatonin-Boosting Foods:

• Pineapples
• Bananas
• Oranges
• Oats
• Sweet corn
• Rice
• Tomatoes
• Barley

- See more at: http://naturalsociety.com/8-foods-naturally-increase-melatonin-sleep/#sthash.doWmO8T0.dpuf

Overview of Some Melatonin-Boosting Foods:

• Pineapples
• Bananas
• Oranges
• Oats
• Sweet corn
• Rice
• Tomatoes
• Barley

- See more at: http://naturalsociety.com/8-foods-naturally-increase-melatonin-sleep/#sthash.doWmO8T0.dpuf

Mediterranean Diet & Longevity

Dear Readers,

A warm welcome, following a restful weekend I hope. Today's topic will definitely delight the Malaysian individual.










The Mediterranean diet was originally inspired by the traditional dietary patterns of Greece, Southern Italy and Spain.  This diet includes proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products like cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

A new study hints that eating the much acclaimed Mediterranean diet may help boost longevity. Researchers found that the mediterranean regimen appears to be associated with longer telomere length, which are indicators of slower aging.

Continue reading below...

Telomeres are located on the ends of chromosomes -- much like the plastic tips on the end of shoelaces. According to geneticists, telomeres prevent chromosomes from fraying and scrambling the genetic codes they contain. These bits of genetic material naturally shorten with age, but they tend to shorten more slowly in healthy people.Shorter telomeres have long been associated with a greater risk of age-related diseases and a shorter life span, experts say. Shorter telomeres are also associated with obesity, cigarette smoking and high sugar consumption.

red portions - telomere

Why does the Mediterranean diet work? One theory is that this diet significantly reduces saturated fat consumption and eliminates trans fat intake, thereby reducing atherosclerosis and significantly improving cardiovascular health. Another is that it reduces inflammation. Still another is that it supplies significant quantities of free radical-fighting antioxidants. Perhaps all these factors play a role. Key components of the Mediterranean diet have been shown to be anti-inflammatory. Among these are omega-3 fatty acids from fish.

Greek researchers documented improvements in insulin sensitivity, as well as decreases in cholesterol levels and systolic blood pressure, even among overweight and obese men and women who at least came “close” to sticking to the Mediterranean diet. This implies that this diet is also protective against type 2 diabetes and combats obesity.


So step up and look out for some olive oil today!

A Nourishing Morning Routine

What makes up your mornings? A violent attack at the snooze button? Droopy eyes checking watsapp messages on the phone? Skipping breakfast because you had to dry your hair? Is your body shouting out to you to slow down the pace? Do you even stop for a second to listen to what the mind is saying?

                                                                               

Maybe you do, but are unsure of what else is possible. Getting out of that comfort zone isn't easy. It's always tempting to sleep for "just a few more minutes." Even if the night were an hour longer, we would still try to get an extra five minutes of shut-eye. Its only our limitation as a human.

Below are five ideas that can help you create a habit that nourishes your mind, body and soul:

1. Eat a few pre-soaked almonds.

Make it a habit to soak six to eight almonds every night. Peel the almond skin and eat them first thing in the morning. You can soak other dry fruits, too, based on your preferences.

2. Say at least one affirmation.

When you look in the mirror while washing your face or brushing your teeth, spare one minute to tell yourself that it's a good day and you're thankful for that. See how good that smile looks on your face! Tell yourself that one task which you are going to finish today. Willpower is highest in the morning, so start strong.

 

3. Start drinking green tea with lemon.

Put the green tea bag in warm water. Add honey and squeeze some lemon. It's a wonder herb. Sit in fresh air, savour every sip of it. Hear the birds tweeting; observe the green trees; play with your pet; see the rising sun; be grateful for the morning; be present in the moment.

 

4. Go on a mindful walk, no matter how long it is.  

Choose a green and clean place. Take deep breaths. Focus on the rhythms of breath. Observe the blue sky, the trees and then the ground. Repeat. Go from slow, to brisk, and back to a slow pace. From increasing your blood circulation to releasing your muscular tension, from making you calm to opening up your chakras, walking daily is a must.

 

5. Try a few yoga poses.

 

It's not just breathing in and out. It's connecting your inner self to nature. That's how life energy sustains. It nourishes your body, mind and soul; everyone needs that.

 

Cheerful, calm, composed, nutritious and grounded mornings will make your whole day fruitful. We can always use a lack of time as an excuse. Try doing it for a week. Notice the difference in your days. You won't want to quit the routine after feeling its effects.

 

Get your mornings in check today.

 

Dr. Aarthi