Maybe it’s a car repair you keep putting off… or the health problems of aging parents weighing heavily on your mind.

Maybe you’re just stressed because you feel like you’re being pulled in too many directions.

Or, maybe, you’re just not drinking enough…

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Under-hydration over-amplifies your stress hormone

Even when you’re not thirsty enough to notice, being under-hydrated could be silently working against you — by intensifying your stress response and leading to trouble on the health front.

A study published in the Journal of Applied Physiology found that individuals who drank less than 1.5 liters of fluid – equivalent to seven cups of tea – per day had a cortisol response to stress that was over 50% higher than those who met daily water intake recommendations.

When the body senses it’s dehydrated, whether due to inadequate fluid intake or fluid loss, it triggers the release of the hormone vasopressin, that acts primarily on the kidneys to promote water reabsorption.

The sustained release of vasopressin strains the kidneys, which are working harder than usual to maintain blood volume and electrolyte balance.

But vasopressin also acts on the brain’s stress-response center—the hypothalamus — telling it to make the adrenal glands pump out more and more cortisol.

Professor Neil Walsh, a physiologist in LJMU’s School of Sport and Exercise Sciences, and lead researcher, said, “Cortisol is the body’s primary stress hormone and exaggerated cortisol reactivity to stress is associated with an increased risk of heart disease, diabetes and depression.”

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Easy and effective cortisol-reduction strategies

Being hydrated may help your body manage stress more effectively by preventing the release of excessive cortisol. But what happens if you drink enough and still feel like you’re on the stress struggle bus?

Look at your diet…

According to doctors at the Cleveland Clinic, foods that can slow the production of cortisol include:

• Magnesium-rich foods like bananas, avocados and dark chocolate
• Omega-3 foods, including salmon, anchovies and chia seeds
• Foods rich in probiotics for gut health, such as Greek yogurt, kombucha and sauerkraut

At the same time, avoid these foods known to increase cortisol release:

• Caffeinated drinks
• Alcohol
• High in sugar snacks
• Refined carbohydrates
• Unhealthy fats

For extra support, consider adaptogen herbs. They get their name because of their exceptional ability to help the body manage stress and restore balance.

They can also relieve adrenal fatigue. Your adrenal glands aren’t just home to cortisol. These tiny glands produce several hormones that impact metabolism, sugar levels, immune response, blood pressure, sexual function and more.

Here’s a list to get you started:

• Boswellia
• Holy Basil
• Ashwagandha
• Rhodiola
• L-Theanine

Sources:

How dehydration secretly fuels anxiety and health problems – ScienceDaily

Tips to Reduce Cortisol Levels and Dial Down Stress – Cleveland Clinic

The post The cortisol-link between stress and dehydration appeared first on Easy Health Options®.

No matter what you call it, most of us have experienced those unsettling feelings of dread and anxiety in anticipation of the beginning of another long, busy, likely stressful week.

Even though the feelings may intensify Monday morning, we march on, able to dismiss them — until Sunday night rolls around again.

Unfortunately, it’s a cycle that evidence connects to dangerous physiological processes…

One meta-analysis of data from population statistics found a 19 percent increase in the incidence of confirmed heart attacks and sudden cardiac deaths on Mondays.

Now, another study appears to validate the biological components associated with Monday-related stress…

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Mondays acts as a ‘stress amplifier’

Researchers led by Tarani Chandola of the University of Hong Kong (HKU) wanted to determine whether the association between anxiety and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis — the body’s central stress response system — was greater on Mondays.

The HPA axis regulates stress hormones, such as cortisol, which can contribute to hypertension, insulin resistance, and immune system dysfunction if they’re chronically elevated.

The researchers took a look at 3,511 adults aged 50 and older living in England who participated in the English Longitudinal Study of Ageing (ELSA). The participants submitted hair samples and were asked about their anxiety levels and on what days they experienced anxiety.

The results were striking. Participants who felt anxious on Mondays showed significantly higher long-term stress hormone levels up to two months later. Their hair samples showed a 23 percent higher level of cortisol compared to peers who were anxious on other days of the week.

What’s more, this “anxious Monday” effect was observed in both working and retired participants. This indicates a deep-seated link between the start of the week and dysregulation of the body’s stress response, one that lingers well after retirement.

Prior research has observed higher cortisol levels on weekdays versus weekends. But this is the first study to single out Mondays as particularly disruptive.

“Mondays act as a cultural ‘stress amplifier,’” Chandola says. “For some older adults, the week’s transition triggers a biological cascade that lingers for months. This isn’t about work — it’s about how deeply ingrained Mondays are in our stress physiology, even after careers end.”

About 75 percent of the Monday effect was due to the greater impact of feeling anxious on Mondays compared to other days.

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Ways to battle ‘anxious Mondays’

The study emphasizes how the anxiety around Mondays can become biologically embedded in our bodies, with chronic stress hormone dysregulation posing long-term cardiovascular risks.

By addressing the stress specific to Mondays, the researchers hope to unlock new strategies to combat heart disease in aging populations.

“The cumulative life course effects of feeling anxious on Monday, to which people do not adapt, suggests the need to identify why some people do not adapt to the Monday effect, while others are more resilient,” the researchers write in the study.

One reason some people may handle their Monday stress better is that they have a system in place to address the beginning of the week. If you find yourself battling the “Sunday scaries,” here are some tips for starting the week off right (and lowering your stress levels in the process):

• Sleep: Make sure you stick to your usual sleep schedule over the weekend. Sleeping in on Saturday and Sunday can disrupt your usual sleep-wake cycle, and that in turn can raise your cardiovascular risk.
• Support your gut. Oscillations of gut microbes throughout the day are crucial for regulating the secretion of stress hormones. An imbalance in the gut microbiome leads to a hyperactivation of the hypothalamic-pituitary-adrenal (HPA) axis.
• Meditation: Try meditating on Sunday evening, even if it’s just for 5 minutes. Meditation can help reduce stress and support your cardiovascular health.
• Exercise: Get some exercise first thing Monday morning. It will help clear your mind, elevate your mood and reduce your stress levels. Plus, it’s great for your heart.
• Fun: Schedule something enjoyable on Monday, whether it’s time for reading your favorite book, having coffee with a friend before work or walking at lunch with office mates. This will help you look forward to Monday instead of dreading it.
• Natural stress-relieving adaptogenic herbs, like holy basil and ashwagandha, are effective at helping balance your system during stressful periods.

Sources:

New research shows Monday stress is etched into your biology — ScienceDaily

Are anxious Mondays associated with HPA-axis dysregulation? A longitudinal study of older adults in England — Journal of Affective Disorders

The post A biological reason to hate Mondays: It’s a stress amplifier appeared first on Easy Health Options®.

GSM encompasses a collection of genital, sexual and urinary symptoms and signs associated with decreased estrogen and sex steroid levels. These include vaginal dryness, vulvar atrophy and urinary urgency or incontinence.

The vulva refers to the external female genitalia, while the vagina relates to the internal anatomy. For both parts, menopause can cause itching, burning, pain, decreased lubrication and changes in the skin’s appearance.

Not surprisingly, the end result of GSM is a decrease in the frequency of sexual activity for women between the ages of 40 and 70. I mean, who wants to have sex when it hurts?

There are ways to help combat this pain, one of which is by reversing GSM itself. Since GSM is caused by estrogen deficiency, the standard remedy is vaginal ultra-low-dose estrogen therapy. But the breast cancer link can discourage some women from taking this route.

One team of researchers has hit upon another possible solution that may surprise you….

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Sex can improve genitourinary syndrome of menopause

The researchers undertook a study involving more than 900 Japanese women aged 40 to 79 years to explore the link between regular sexual activity and vulvovaginal-related menopausal symptoms. They defined “regular sexual activity” as engaging in sex in the past three months. Having sex in the past year but not in the past three months was considered “lower sexual activity.”

To no one’s surprise, the researchers confirmed the proportion of women having regular sex decreased significantly with age, aligning with the decrease in Female Sexual Function Index scores for sexual desire, arousal and lubrication. The index consists of 19 questions on female sexual function under six domains.

One interesting note: despite the decrease in sexual desire, arousal and lubrication, orgasm and satisfaction were shown not to decline with age.

The study results showed that while some sexual functions and symptoms change with age, they may be maintained in women who engage in more regular sexual activity. Results also demonstrated a lower prevalence of GSM-related symptoms such as vulvar pain, irritation and dryness in women having regular sex.

What to do if worried about estrogen

Dr. Monica Christmas, associate medical director for The Menopause Society, said the study’s findings emphasize the importance of diagnosing and treating GSM.

“Only 2.9% of the participants reported using hormone therapy,” Christmas says. “Local low-dose vaginal estrogen therapy is safe and highly effective at alleviating bothersome vulvovaginal symptoms contributing to pain and avoidance of intercourse.

She adds that “optimal sexual health is integral to overall well-being” and that it is “imperative to recognize the effect these symptoms can have on women who aren’t sexually active.

“Treatment should be offered to anyone with symptoms, whether engaging in sexual activity or not,” Christmas says. “Normalizing use of local low-dose estrogen therapy should be a thing.”

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So far, according to Johns Hopkins, clinical trials have indicated minimal to no systemic absorption of the type of topical estrogen therapy used to treat GSM, resulting in no increased risk of breast cancer recurrence.

But if you’re a GSM sufferer who’s still wary of estrogen therapy, there are things you can do to make sex more comfortable. One of the primary methods is vaginal lubrication.

There are water-based lubricants that you apply just before having sex to reduce discomfort during intercourse. You want to avoid products that contain glycerin or warming properties because they can irritate that sensitive tissue of the vagina. Also, if you’re using condoms, don’t use petroleum jelly or other petroleum-based products for lubrication because they can break down latex condoms on contact.

If this type of lubrication proves ineffective, you can try vaginal moisturizers to restore some moisture to your vaginal area. External moisturizers help the vulva area, and internal moisturizers are inserted into the vagina. These need to be applied every few days, and their effects generally last longer than those of a lubricant.

You can also try pelvic floor exercises to improve vaginal blood flow and tissue elasticity. A pelvic floor therapist can help if needed. Libido-boosting exercises, like hip thrusts, will increase blood flow to the pelvis, mimicking what happens during intimacy. It’s well known that blood flow improves erections for men, but it’s less known that for women, it enhances our pleasure zones.

In addition, make sure you’re managing your stress levels. The stress hormone cortisol decreases testosterone, which significantly impacts sex drive in women. It also negatively affects the body’s production of DHEA (dehydroepiandrosterone), a hormone precursor that the body uses to produce estrogen and testosterone.

Sources:

The pleasure prescription: Why more sex means less menopause pain — ScienceDaily

Cross-sectional study of the association between regular sexual activity and sexual function and genitourinary syndrome of menopause–related symptoms — Menopause

Genitourinary Syndrome of Menopause — Johns Hopkins Medicine

Vaginal atrophy — Mayo Clinic

Experiencing Vaginal Dryness? Here’s What You Need to Know — The American College of Obstetricians and Gynecologists

The post The surprising benefits of regular sex in menopause appeared first on Easy Health Options®.

But I want to know they work — like the three life hacks the Japanese attribute to exceptional longevity.

Now, “life hacks” literally flood social media sites with tips on how to sleep well, lower stress or feel happier — among other things.

But how trustworthy is this advice? Is it based on facts? Or is it plain quackery that will do you more harm than good, particularly when it comes to your mental health?

It’s always a good idea to do a little of your own research to find out. Here’s what medical experts at UC California have to say about a few TikTok trends that are popular hacks…

What the experts say about these TikTok trends

#1 Brainrot

Brainrot is defined as “the supposed deterioration of mental or intellectual state, especially due to overconsumption of online content perceived as trivial or unchallenging.”

Think cute cat videos or Moo Deng, the baby hippo. It feels great to unwind and watch these after a long day of work. But they can actually alter your brain… and not for the better.

“Although the term ‘brainrot’ may sound like a joke, zoning out to short-form, stimulating content can alter how the brain develops and functions,” says Assistant Professor of Psychiatry Dr. Ekta Patel.

“Over time, this can desensitize the brain’s natural reward pathway, making everyday activities such as work, school, reading or face-to-face conversations feel boring or mundane in comparison.”

“The key is intention,” she adds. “Are we using it to gently recharge, or to disconnect completely from our internal world? This question can help answer if it’s a coping tool or a barrier to healing.”

One good thing about spending time online, though, is that the internet gives your “transactive memory” a workout. This type of memory requires that we remember the source of information we use rather than the information itself. So it’s not all bad.

Instead of watching silly videos, learn something new online.

#2 Cortisol cocktails

Can a simple mixture of orange juice, sea salt, coconut water and magnesium lower your level of cortisol, the stress hormone, and do so safely?

Dr. Jodi Nagelberg has her doubts.

“It may taste refreshing, but claiming such a cocktail is a ‘fix’ for the effects of chronic stress on one’s body is an exaggeration at best.”

“Typically, there is no need to ‘fix’ one’s cortisol levels, but rather target the underlying cause of chronic stress as a means of improving one’s overall health,” Dr. Nagelberg says.

However, during my time reading and writing health and wellness content, I’ve become aware that prolonged high cortisol levels can lead to various issues, including adrenal fatigue, elevated blood sugar, and mood swings.

Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lead to lower magnesium levels. But I’d reach for a multivitamin, myself, and adaptogen herbs that impact stress and anxiety.

#3 Sleepmaxxing.

This term refers to combining multiple sleep strategies in an effort to achieve the perfect night’s sleep.

Dr. Michael McCarthy, who has studied the intersection of circadian rhythm and mental health, warns that the quest for perfect sleep can actually exacerbate the problem.

“Anxiety of any kind, including obsessive worrying about sleep, can cause sleep problems,” warns Dr. McCarthy.

In other words, worrying about not getting enough sleep can create even more stress, which can lead to chronic insomnia.

Some strategies, like sleeping in a cool, dark room, work well. But many have not been proven to help.

The best approach, Dr. McCarthy advises, is to keep it simple.

“Keeping a consistent sleep-wake schedule is helpful and trains the body to know when sleep should come. Spending time outdoors, especially in the early morning, is key to maintaining healthy circadian rhythms,” he says.

My simple “hack” for better sleep is melatonin. It’s tested and true, so no reason to overthink it. And if you think it’s just for sleep, think again! If stress is part of the reason you can’t sleep, I have a colleague who swears by L-theanine.

#4 Floor time as self-care.

If you’re a TikTok user, you may have seen people stretching out on the floor – carpets, hardwood floors, even grass — to relax.

This practice has some profound mental health benefits. It helps quiet mental noise and brings awareness to physical sensations.

Dr. Pollyanna Casmar says, “When you lie down, you connect with your body rather than your mind — that’s the first thing that happens.”

She notes that lying on a firm surface encourages natural relaxation and smoother breathing, which in turn helps activate the parasympathetic nervous system — the body’s built-in calm mode.

Over time, this kind of practice helps regulate stress and restore balance. This is the final resting pose in yoga, known as shavasana.

And when you can’t lie down, focusing on points of physical contact can help — your feet on the ground, for example — while taking short breaths in and longer breaths out. This calms the nervous system by activating the vagus nerve.

Just be sure to use a yoga mat or a folded blanket, unless you have cushy carpet, so you can enjoy the stress release instead of feeling uncomfortable. While you’re down there, consider stretches to keep your mind and body sharp.

Sources:

Are these TikTok trends really self care —  UC San Diego

The post Are these TikTok trends really self care? appeared first on Easy Health Options®.

Funny thing is, if you come to them with physical complaints, especially anything pain-related, they’ll often file that under the label of depression, too, and pull out that prescription form.

But they’ve been missing out on the actual physical toll of depression that research pioneer Dr. Philip Gold recently laid out in a landmark paper published in Brain Medicine’s Seymour Reichlin Centenary Festschrift collection.

Depression doesn’t just sometimes hurt. It contributes to the most common chronic diseases, cutting our lives short…

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Far beyond mood changes: Disease and shorter lifespan

“Depression’s toll reaches beyond mood and thought, extending into physical health risks like coronary artery disease, diabetes, osteoporosis, and stroke,” explains Dr. Gold.

In fact, considering that these conditions collectively reduce life expectancy by approximately 7 to 10 years in people suffering from them, depression clearly has an adverse effect on longevity itself.

To determine just how depression leads to these life-threatening diseases, Dr. Gold looked at the brain, discovering that people who are depressed experience striking changes in brain structure.

These changes include a 40% reduction in subgenual prefrontal cortex volume—a region that plays a critical role in regulating the stress response.

If that weren’t enough, these structural changes occur in conjunction with disruptions in multiple hormone systems, particularly involving corticotropin-releasing hormone (CRH) and norepinephrine.

“The combined effects of CRH, norepinephrine, cortisol, and inflammatory pathways help explain why depression often leads to early onset of various illnesses and a shortened lifespan for those affected,” notes Dr. Gold, emphasizing the interconnected nature of these systems.

Clearly, the proof is in the pudding. And no matter what your doctor might say, depression is not only in your head.

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Don’t let depression rain on your good health

This isn’t the first we’ve heard about the impact of mental health on physical health…

In fact, scientists at Ohio State revealed a powerful connection between mental health and heart disease.  

“Heart disease and anxiety/depression interact such that each promotes the other,” said lead study author Philip Binkley, MD. “There appear to be mental processes that link heart disease with anxiety and depression that are currently under investigation. Both heart disease and anxiety/depression are associated with the activation of the sympathetic nervous system. This is part of the so-called involuntary nervous system that increases heart rate, blood pressure and can also contribute to anxiety and depression.”

The sympathetic nervous system prepares the body for the “fight or flight” response during any potential danger. On the other hand, the parasympathetic nervous system inhibits the body from overworking and restores the body to a calm and composed state.

So, if you’ve been living with depression, be sure you are heard when talking to a doctor about it. And when you see your primary physician, be sure he’s aware that you are dealing with depression so he can pay closer attention to what’s going on in your body.

In addition, these practices could help you mentally and physically:

• Boost your dopamine levels – This happiness hormone is linked to the nervous system and low levels can result in depression.
• Conscious movement – Yoga is a great way to reduce both depression and anxiety. Here are three of the most effective poses anyone can do.
• Foods – Researchers have found that certain foods can help DASH symptoms of depression. So be sure to put the right diet to work for you. Foods that contain the prebiotic galacto-oligosaccharides (like legumes and nuts) are especially helpful at reducing anxiety levels.
• Supplements – If you’re deficient in certain amino acids or minerals, it can amp up your depression. Two of the most important are arginine and magnesium. Research has shown that people with depression also suffered low arginine levels which can lower the amount of nitric oxide in the body. Low levels of nitric oxide are necessary for healthy blood flow and facilitate heart health.

Sources:

Depression research pioneer Dr. Philip Gold maps disease’s full-body impact — EurekAlert!

The link between depression chronic illness and a shorter life — Easy Health Options

The amino acid deficiency that leads to depression — Easy Health Options

The post The full-body impact of depression: Chronic disease appeared first on Easy Health Options®.

But what happens if you become hard of hearing?

Your friend must knock harder for you to hear them at the door.

This is kind of what happens to your body as you develop insulin resistance.

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What is insulin resistance?

Insulin is a hormone secreted by the pancreas that is crucial for converting food into energy or storing that energy for later use.

When your blood glucose levels rise after a meal, the pancreas responds by producing insulin. The insulin, in turn, helps sugar enter your cells so that the amount of sugar in your bloodstream falls back to a normal range.

The “knock at the door” is insulin telling your insulin-sensitive muscle, liver and fat cells that glucose needs to get in.

But changes in the body can cause those cells to become hard of hearing. They don’t respond as effectively as they should to take up or store glucose from your bloodstream.

What does the pancreas do? It produces even more insulin.

Your blood sugar level might be normal, but you need way more insulin to get it into a normal range because the cells have lost their sensitivity. At this point, you are insulin-resistant.

Eventually, the pancreas can’t make enough insulin to knock as loudly as it needs to, and blood sugar levels start to rise. At this point, if things are not corrected, prediabetes, then type 2 diabetes could be around the corner.

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Who is at risk for insulin resistance?

Genes and older age can make us more prone to insulin resistance, but two lifestyle factors — excess belly fat and physical inactivity — are considered the two main contributing factors.

Other factors that may increase the risk for insulin resistance include:

• A diet high in processed, high-carbohydrate and high-fat foods requires more insulin. These foods tend to be high glycemic index foods.
• A family history of type 2 diabetes.
• Having high triglycerides, high LDL cholesterol or low HDL cholesterol.

Some hormonal conditions are associated with insulin resistance, including:

Cushing’s syndrome: Cortisol, best known as the stress hormone, is necessary in the conversion of blood sugar to energy. However excess cortisol (which can occur due to chronic stress or Adrenal fatigue) can counteract insulin and cause insulin resistance.

Hypothyroidism (or low thyroid): The thyroid plays a big role in regulating your metabolism. When it doesn’t produce enough thyroid hormone, it slows glucose metabolism which can lead to insulin resistance.

Polycystic ovary syndrome (PCOS): People with PCOS are more likely to be overweight and have metabolic syndrome. That sets a great many of them up for insulin resistance.

Hypertension, heart disease and nonalcoholic fatty liver disease (NAFLD) are also linked to insulin resistance.

Some drugs can set you up for insulin resistance, including glucocorticoids (prednisone is one), some antipsychotics and some HIV medicines.

What are the early signs of insulin resistance?

• A waistline over 40 inches in men and 35 inches in women
• Blood pressure readings of 130/80 or higher
• A fasting glucose level over 100 mg/dL
• A fasting triglyceride level over 150 mg/dL
• A HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women
• Skin tags
• Patches of dark, velvety skin called acanthosis nigricans
• Eye changes that can lead to diabetes-related retinopathy
• Feeling hungry or tired all the time
• Extreme thirst
• Irregular menstrual periods

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Get your insulin sensitivity back

Make no mistake: insulin resistance is a sign that your metabolism is seriously out of whack.

If your pancreas is showing signs of exhaustion, the sooner you start an all-out effort to get your metabolism back in line, the better. Starting here:

Lose a few pounds. Excess weight, especially belly fat, tops the list of causes of insulin resistance. If you need help finding the energy to exercise, enlist the help of the antioxidant, PQQ, found to go after visceral fat while delivering the energy the body needs to exercise.

Exercise more. Many studies have also found that resistance training can increase insulin sensitivity among men and women with or without diabetes.

Eat healthy foods.  Add more soluble fiber and colorful fruits (like berries) and vegetables to your diet. The more colorful the better, as these contain antioxidants that have been shown to help with weight loss and curb insulin resistance. Cut back on high glycemic foods like carbs (which stimulate excess insulin production), sugars and processed starches. Also, eat much less red meat.

Keep your vitamin D levels healthy. Several studies have connected low vitamin D levels to insulin sensitivity.

Boost CoQ10 levels. Research has also shown that low CoQ10 levels correlate to insulin resistance.

Get more sleep. Give up night owl habits, like staying up late and getting less sleep. Getting more sleep can help reverse its effects.

Reduce stress. Ongoing stress keeps your cortisol level high, which stimulates the breakdown of nutrients and increases blood sugar.

Sources:

What Is Insulin Resistance and How Do You Know if You Have It? — NY Times

Insulin Resistance — Cleveland Clinic

The post Insulin resistance: Early signs and ditching the diabetes danger appeared first on Easy Health Options®.

Some believe genetic makeup is a factor, but the truth is, in less than one percent of people, Alzheimer’s is caused by specific genetic changes that almost guarantee they will develop the disease.

For the rest of us, the answer seems to lie in a combination of genetics, other health conditions and lifestyle and environmental risk factors that impact the brain over time — including sleep patterns, lack of exercise, diet, metabolic syndrome, type 2 diabetes, depression, alcohol and air pollution, to name a few.

But there is one lifestyle-related element that scientists are just beginning to focus on: stress.

A previous study found that having chronic stress or depression more than doubled the risk of Alzheimer’s. And in those who had both chronic stress and depression, the Alzheimer’s risk was four times as high!

This is only one study. But there is more research that indicates the stress connection should be taken seriously — especially for women…

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The role of cortisol in Alzheimer’s

A team of researchers led by The University of Texas Health Science Center at San Antonio (UT Health San Antonio) notes that so-called “sporadic” Alzheimer’s is the leading cause of cognitive decline in older adults. During this prolonged asymptomatic phase, amyloid beta accumulates into amyloid plaques, ultimately leading to progressive cognitive decline.

Unfortunately, these biological changes are already well-established by the time symptoms appear, which is why effective early interventions are needed.

Some investigators have zeroed in on cortisol, also known as the “stress hormone.” Cortisol is necessary for maintaining cellular balance and triggering the stress response, also known as the fight-or-flight response.

But when the release of cortisol in the body becomes chronically elevated, it can cause all kinds of problems.

Some studies have already indicated that higher blood cortisol levels are linked to an increased likelihood of developing Alzheimer’s.

Stress, Alzheimer’s and post-menopausal women

To shed further light on these findings, researchers from the University of Texas Health San Antonio led a comparison of cortisol levels in 305 cognitively unimpaired, middle-aged participants from the Framingham Heart Study. A little under half of the participants were women.

Approximately 15 years later, they assessed the burden of amyloid beta and tau protein using PET scans. This allowed them to investigate cortisol’s impact at an earlier stage in Alzheimer’s development, when interventions might be most effective.

The findings were sobering. The researchers discovered high levels of cortisol in midlife were linked to increased deposits of amyloid in post-menopausal women. No significant associations were observed in men.

The researchers theorized that post-menopausal hormone changes may amplify cortisol’s effects on amyloid buildup. Both estrogen and testosterone have neuroprotective effects that might mitigate cortisol’s negative impact on neural tissues, but levels of both hormones drop dramatically in menopause. This indicates that both stress reduction and hormonal interventions may help prevent Alzheimer’s in at-risk women.

Dr. Arash Salardini, a professor at UT Health San Antonio and first author of the study, adds that follow-up of the study cohort is necessary to determine whether these early amyloid changes translate into clinical symptoms, as well as to clarify the causal role of cortisol in Alzheimer’s development.

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Women and their higher burden of Alzheimer’s

None of this is really surprising. More than two-thirds of people living with Alzheimer’s are women, and hormones have been indicated previously.

But understanding the involvement of yet another hormone, cortisol, gives us one more target to focus on to reduce the odds.

If you’re a woman and you find yourself constantly stressed out, talk to your doctor about testing your cortisol levels. Certain medical conditions, including Cushing’s syndrome, adrenal fatigue, adrenal tumors and pituitary tumors, can cause chronically elevated cortisol levels.

Depression and anxiety have been linked to elevated cortisol levels due to the disruption of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol production. 

 If outside stressors are the problem, lifestyle interventions, like these, may help:

• Yoga. With its emphasis on slow, deliberate movement and breathing, yoga not only helps mellow you out but has also been shown to help build up the brain’s left prefrontal cortex, an area responsible for critical mental functions such as learning and memory.
• Meditation. Research has shown that practicing meditation regularly can increase brain density, boost connections between neurons, decrease symptoms of depression and anxiety, provide clarity of thought and increase positive mood endorphins.
• Emotional regulation. By purposely changing your focus and heading off negative emotions and stress before they arise, you can reduce ruminating — which is linked to cognitive decline and brain aging.
• L-theanine. A 250 to 400 mg dose of this amino acid daily can help lower your cortisol levels and sharpen your focus and attention.

Sources:

Stress can lead to Alzheimer’s disease in women who are post-menopausal, UT Health San Antonio study finds — EurekAlert!

Elevated serum cortisol associated with early-detected increase of brain amyloid deposition in Alzheimer’s disease imaging biomarkers among menopausal women: The Framingham Heart Study — Alzheimer’s & Dementia

Alzheimer’s disease — Mayo Clinic

The post How stress becomes a post-menopausal Alzheimer’s trigger appeared first on Easy Health Options®.

But the signs of mental exhaustion can be harder to recognize — even though they impact an awful lot of us.

Because of this, we don’t always know when to stop to try to recover. Instead, we often push past the point of no return, leading to burnout.

So how can you know that your brain is throwing up red flags, begging you to take a step back and get some much-needed time and outside support?

Here are the top 10 mental exhaustion warning signs you should heed…

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#1 – Anger or impatience

When your brain is drained, your mood can suffer. You might wonder why you feel so short-tempered. But mental exhaustion makes it harder to control your emotions.

So, if you snap at others because you’re easily irritated by small things that would usually not bother you, you could be well on the way to mental exhaustion.

#2 – Inability to get your work done

Mental exhaustion can make even small tasks feel insurmountable.

You may be unable to concentrate long enough to complete projects or get distracted. Or you could even lack the motivation to get things off the ground in the first place.

If that sounds familiar, check off this sign that you’re mentally overwhelmed.

#3 – Zoning out

Pushing the limits of mental fatigue can make your mind wander and even lead to drowsiness.

While this can cause problems at work and in your daily life at home, it can become dangerous when you need to pay attention and react quickly, such as when driving, operating machinery or caring for children.

Don’t ignore this mental exhaustion warning sign for your safety and that of others.

#4 – Lack of sleep

While it might seem like you would sleep better when your brain is overworked, it’s not so simple.

Research has shown that the reverse is true, with increased mental exhaustion leading to insomnia. Even worse, this can cause a negative feedback loop, with lack of sleep worsening mental exhaustion.

Don’t let this sign of mental exhaustion take over.

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#5 – Depression

You can feel numb or hopeless when you’ve pushed your brain past its limits. You might even feel like you’re moving in slow motion because you lack the energy to get through your daily tasks.

If any of these problems or low moods last for more than two weeks, it could be a signal that your depression is more serious and that it’s time to talk to your doctor.

#6 – Increased worrying

If you’ve been feeling increased levels of worry, it could be a sign you’re mentally exhausted.

That happens when your sympathetic nervous system, which kicks off your ‘fight or flight’ response, is triggered by mental exhaustion. Fight or flight is meant to be temporary.

But when cortisol, the stress hormone that kickstarts it, stays elevated, it suppresses serotonin (a key feel-good hormone). This imbalance creates a cycle of stress, worry and depression.

#7 – Difficulty exercising

Everything feels harder when your brain is at a breaking point, especially exercise. Many researchers believe this is because mental exhaustion decreases your tolerance for exercise.

This can make it feel like your regular exercise routine is more difficult than usual and requires more effort. That can cause you to give up on something actually good for relieving mental stress.

#8 – Changes in healthy habits

Mental fatigue can leave you grasping at straws to feel better. You could snack more often or choose unhealthy options like sugary, fatty or salty foods to “feel better.”

On the other hand, some people suffering from mental exhaustion may not have an appetite at all. Either of these changes could lead to corresponding changes on your bathroom scale.

Additionally, mental exhaustion can cause some people to turn to unhealthy habits like alcohol and drugs to manage their stress.

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#9 – Making mistakes

Because mental exhaustion can decrease focus and increase distraction, you can make more mistakes than usual. It also makes it much harder for you to catch and fix your mistakes.

#10 – Higher pain levels

Finally, one of the biggest flashing warning signs that you are mentally exhausted is experiencing pain more acutely.

This can include everything from headaches and fibromyalgia symptoms to back pain, sore muscles and even stomach and GI concerns. If your pain levels go up, your brain could be begging for a mental health break.

Turn mental exhaustion around

Taking a temporary break from stressors is a good step toward relief from mental exhaustion. But if you’ve dealt with these signs for a long time, you may have developed adrenal fatigue.

Years of constant excess cortisol production sets off an autoimmune inflammatory response in your entire body, affecting the adrenal-hypothalamus-pituitary feedback loop.

When I experienced mental exhaustion and adrenal fatigue in my early adulthood, I was led by an integrative doctor to adaptogenic herbs. As their name implies, they help our bodies adapt to changes, like those brought about by stress, worry and depression. I’ve found relief using a formulation that includes:

• Ashwagandha
• L-theanine
• Rhodiola
• Holy Basil
• Boswellia

Take mental exhaustion as seriously as you do physical exhaustion. The effects on your health and quality of life can be just as potent.

Sources:

Signs You’re Mentally Exhausted – WebMD

The post 10 warning signs you’re mentally exhausted appeared first on Easy Health Options®.

Those well-intentioned resolutions can actually create stress and feelings of failure when we don’t live up to our own expectations. And a lot of experts agree, that’s just more stress no one needs.

But, here’s the thing. We can’t help but reflect on the transition from the old year to the new one without thinking about what we might like to be different about our lives.

For most of us, that’s simply to feel better… have a little more energy, feel calmer, happier and mentally sharper… and feel positive about how we’re aging.

Ultimately that starts with getting back to the basics of good self-care. So toss the resolutions and try three simple habits that take little effort but payout big-time…

#1 – Boost your morning hydration

If there’s one health hack you should do every morning, it’s to drink a glass of water as soon as you wake up.

In fact, one study found that in participants who had not consumed water for 12 hours overnight:

• Drinking about 7 ounces of water upon waking — just one glass — not only helped them recover from nightly dehydration and reduce thirst but also reduced anger and fatigue and improved mood.
• Even better, drinking two glasses boosted working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation warns that dehydration can thicken blood and impact circulation, and also recommends getting in the habit of drinking a glass of water first thing in the morning!

#2 – Take a walk once a day

A daily walk is a simple healthy habit just about anyone can start. Walk a little or walk a lot.

And when you pick up the pace, the benefits ramp up for your telomeres — the little caps at the ends of your DNA. Short telomeres are synonymous with aging and frailty, so you want to keep yours long for as long as you can — and walking briskly seems to do the trick.

Research using the genetic data of more than 400,000 U.K. adults found that a faster walking pace was associated with longer telomeres — regardless of the amount of physical activity — and could translate to the equivalent of turning your biological age back 16 years!

#3 – Prioritize sleep

A mind-body health practitioner, whose advice I’ve always respected, said to me a long time ago about sleep, “Do not look at it as a privilege or a treat; it is an essential piece of the wellness puzzle.”

He also said getting eight hours a night can do more to ward off risk of heart disease, stroke, anxiety, obesity and reduce pain, than diet and exercise alone. But a lot of adults struggle with getting a good night’s sleep.

If stress happens to be part of the mix — as it often is — adrenal fatigue is often the cause of sleepless nights. But unless your doctor practices functional medicine, you’ll never know.

You might get a prescription for sleeping pills, but it won’t be long before other health problems begin to snowball…

Less stress, better days ahead

The adrenal glands sit atop your kidneys and produce hormones necessary for moderating your stress response — also known as your “flight-or-fight” response. When we’re under a constant level of stress, the stress hormone cortisol fires almost constantly, and the adrenal glands can’t keep balance.

The result? Disrupted sleep, to start. But if not corrected, weight problems, mood swings, loss of energy, cognitive trouble and more can follow.

I refused to lose my health and vitality to stress and turned to “adaptogens” for help. Adaptogens are nutritional herbs known for their special ability to help your body manage stress and restore balance, including Boswellia, Holy Basil, Ashwagandha, Rhodiola and L-Theanine.

Along with mindfulness practices, stress has much less of a hold on me. Unlike resolutions that only add to your stress levels, take concrete steps to support your health this year and beyond.

The post Why New Year’s resolutions can backfire appeared first on Easy Health Options®.

In fact, sleep is now officially recognized by the American Heart Association (AHA) as part of the Essential 8 — a set of lifestyle measures proven to enhance cardiovascular health. 

So how does sleep protect your heart? What happens to your body during sleep? And how can you make rest a priority in your daily life?

Sleep: A Cornerstone of the Essential 8

The AHA added sleep to its list of Essential 8 because research has confirmed that good-quality rest is critical to overall health, including the health of your heart.  During sleep is when your body performs vital functions: repairing tissues, regulating hormones, and giving your heart and blood vessels a much-needed break. Without enough rest, these critical processes are interrupted, increasing your risk for high blood pressure, diabetes, and even heart attacks.

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What Happens During Sleep

Sleep is more than just downtime for your body. When you sleep, especially during deeper stages, your heart rate and blood pressure drop, reducing the workload on your cardiovascular system. This nightly “reset” allows your heart to recover and prepare for the day ahead. Additionally, your body regulates essential hormones during sleep, such as:

• Stress hormones: Levels of cortisol, which can raise blood pressure, naturally decrease during sleep.
• Hunger hormones: Sleep balances ghrelin and leptin, the hormones that control hunger and fullness. 

What Happens When You Don’t Get Enough Sleep

Skipping sleep, or even regularly getting less than seven hours a night, puts your heart at risk. Here’s how:

• Higher Blood Pressure: Without the nighttime drop in blood pressure that occurs during sleep, your heart and blood vessels remain under constant stress.  Sleep apnea, specifically, can be the sole reason someone has hypertension.  So if you snore and have high blood pressure, discuss sleep apnea screening with your physician.
• Increased Inflammation: Poor sleep is linked to higher levels of C-reactive protein, an inflammatory marker tied to heart disease.
• Elevated Stress Hormones: A lack of sleep can raise cortisol levels, contributing to higher heart rate, blood pressure, and blood sugar.
• Weight Gain: Sleep deprivation alters hunger-regulating hormones, making overeating more likely. 

Over time, these factors can lead to conditions like hypertension, obesity, and diabetes — all of which strain your heart and increase your risk of heart disease and stroke.

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How to Prioritize Sleep

The good news? Sleep is something you can control. Here are steps to help you get the quality rest your heart needs:

1. Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. A consistent schedule reinforces your body’s circadian rhythm, helping you fall asleep and wake up more easily.
2. Create a Relaxing Bedtime Routine: Ease into sleep with calming activities like reading, meditating, or taking a warm bath. This signals your body that it’s time to wind down.
3. Limit Stimulants: Avoid caffeine, nicotine, and heavy meals in the hours leading up to bedtime. These can disrupt your ability to fall or stay asleep.
4. Turn Off Screens: Blue light from phones, tablets, and TVs can interfere with your body’s melatonin production, making it harder to fall asleep — power down at least an hour before bed.

If You’re Still Struggling

Poor and non-restorative sleep has wide-ranging health effects. This blog has focused on cardiometabolic health, but not getting enough nightly rest can contribute to cognitive decline and even cancer risk. 

So if you’ve tried everything and are still struggling, talk to your doctor.  For perimenopausal women, hormone replacement may be the answer.  For others, sleep apnea evaluation may be appropriate.

In some circumstances, a formal referral to a Sleep Medicine specialist is required. The one thing NOT to do? Ignore your sleepless nights. 

The post What happens to your body and heart during sleep appeared first on Easy Health Options®.

FODMAP is an acronym for fermentable oligo-di-monosaccharides and polyols. A low FODMAP diet involves decreasing the consumption of FODMAP foods, which can linger in the gut where they ferment and cause the uncomfortable and unpleasant symptoms of IBS.

Foods to avoid include:

• High fructose corn syrup
• Dairy items that are high in lactose like milk, ice cream, buttermilk and sour cream
• Grains that contain gluten like wheat, barley and rye
• Certain fruits like apples, mangoes, peaches, pears, plums and watermelon
• Some vegetables like artichokes, cauliflower, mushrooms and sugar snap peas
• Beans and lentils

The low FODMAP diet was confirmed to work better than medication, but I do get frustrated with how limiting. So I was excited to read about a Swedish study indicating there may be a much simpler way to manage IBS…

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A genetic link to sugar and starch

Bodil Ohlsson, a professor at Lund University, has been investigating the role of sugars and starches in IBS. Her choice is linked to a geneticist’s discovery that more IBS patients tend to have a genetic variation that hinders the breakdown of sugars and starches in the gut.

“‘Let’s try giving these patients less sugar and starch,’ we thought,” Ohlsson says.

A few years ago, she led a study in which 105 people with IBS ate significantly less sugar and starch for four weeks. This diet, known as the starch and sucrose-reduced diet (SSRD), called for avoiding sweets and highly processed foods, including ready-to-eat meals.

The results showed that SSRD greatly reduced IBS symptoms such as recurring pain and tightness in the abdomen and diarrhea and/or constipation.

A more recent study compares SSRD to the FODMAP diet, which is a stricter, more regulated diet than SSRD. The study involved 155 IBS patients who were randomly assigned to follow either SSRD or the low FODMAP diet for four weeks. Before the trial, they were not allowed to have been on any specific diet.

Participants in both groups had to follow the basic principles of each diet; however, they chose how often or regularly they ate.

Results showed that in both groups, regardless of diet, IBS symptoms improved in 75 to 80 percent of the patients. This was even better than the researchers had expected.

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A nice bonus was that in the SSRD group, not only did sugar cravings decrease the most, but weight loss was greater. This is positive because IBS patients tend to weigh more on average than healthy people, Ohlsson says.

 “We wouldn’t really even call SSRD a diet,” she says. “It’s how everyone should eat, not just those with IBS. And unlike low FODMAP, SSRD is easy to understand and easier to follow.”

Ohlsson adds that on SSRD, it’s not necessary to be super-strict at all times. “You can eat everything when you are invited to dinner, just less of certain things,” she says. “If you rest your stomach for the rest of the week, you can indulge a little one day!”

One less thing to stress about

Because stress can be an IBS trigger, having one less thing to stress about, like a super strict diet, is a huge plus.

But omitting sugar and starch is another way that less stress is also built into the SSRD…

That’s because when we eat sugar, our blood glucose rises. The more sugar (or starchy foods) you eat, the faster it rises. This kickstarts the adrenal glands to start pumping out cortisol, the stress hormone.

When our cortisol levels are raised often and for prolonged periods, the adrenal glands can malfunction and begin producing insufficient levels of cortisol, which can be just as problematic.

To help balance cortisol, in addition to avoiding sugar and starch, it’s a good idea to include stress and anxiety-reducing practices as part of your self-care routine.

Sources:

Cutting out sugar and starch is as effective for IBS as current recommendations — EurekAlert!

A Starch- and Sucrose-Reduced Diet Has Similar Efficiency as Low FODMAP in IBS—A Randomized Non-Inferiority Study — Nutients

Digestive symptoms in daily life of chronic adrenal insufficiency patients are similar to irritable bowel syndrome symptoms— PubMed Central®

The post Ditch IBS symptoms when you ditch just 2 foods appeared first on Easy Health Options®.

But often, these issues are caused by something physical within our bodies. For instance, raised levels of the hormone cortisol can lead to anxiety, stress and/or depression.

Then there are other physical conditions that on the surface may not seem connected to mood but have a definite link. Take blood sugar, for instance…

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Blood sugar impacts cortisol levels and leads to mood swings

You’ve probably heard the term “hangry” before. More than just a catchphrase made famous by advertisements for a popular candy bar, this term describes something very real: A link experts have found between blood sugar fluctuations, cortisol and mood and stress levels.

In fact, Everest Goldstein, a functional psychiatric nurse practitioner in Dallas, told Integrative Health Practitioner that spikes or drops in blood sugar, can lead directly to corresponding changes in cortisol levels.

A jump in blood sugar can make us feel jittery and anxious, and when cortisol levels change too, it exacerbates anxiety, disrupts sleep, and makes us feel irritable and overall, stressed.

Unstable blood sugar levels can also cause brain fog, affecting concentration. These symptoms can often appear similar to attention deficit hyperactivity disorder (ADHD). Interestingly, stabilizing blood sugar levels in children with ADHD, autism, mood disorders or behavioral issues often alleviates these symptoms, Goldstein said.

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Healthy ways to balance blood sugar and your mood

One of the biggest mistakes Goldstein said some practitioners make is to order their patients to cut out all sugar in an attempt to stabilize blood sugar levels. She recommends an approach that includes balanced meals and snacks, exercise and a limit on caffeine consumption.

For a blood sugar-balanced diet, Goldstein suggests including the following:

• Protein: mainly from meats, beans, tofu and eggs
• Healthy fats: mainly from avocado, olive oil, salmon, nuts and seeds
• Fiber: mainly from non-starchy vegetables.

Eating these components in balance helps create a more stable blood sugar response, leading to fewer mood swings and energy crashes. For example, eating a banana with almond butter instead of a banana alone can help prevent a spike in blood sugar.

In addition, it’s probably a good idea to avoid foods that raise blood sugar, especially highly processed foods and those with added sugar like sodas, candy and packaged baked goods.

For exercise, Goldstein recommends walking for five to 10 minutes after consuming big meals or sugary foods. This helps the muscles move glucose out of the bloodstream and into cells.

If you are going to consume caffeine, Goldstein advises against doing it on an empty stomach, since caffeine can raise cortisol and blood sugar levels. To moderate this effect, drink your coffee while consuming a meal high in protein and fat.

Sources:

Key to Managing Mood Swings: Blood Sugar Regulation — Integrative Practitioner

What’s Causing My Mood Swings? — WebMD

The post What ‘hangry’ says about your cortisol and blood sugar appeared first on Easy Health Options®.

But if you have diabetes, you should know there’s something else that may be soaring along with your stress…

Your blood sugar.

In fact, according to a study from researchers at The Ohio State University Wexner Medical Center and The Ohio State University College of Medicine, there is a clear link between the stress hormone cortisol and higher blood sugar levels in people with type 2 diabetes.

That’s why we’re not only looking at just what the study found and why, but also what you can do to knock your stress and your blood sugar down a few notches in order to live healthier.

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Flattened cortisol

So, what did the Ohio researchers discover in their study that has us calling out stress as a problem for blood sugar management?

“In healthy people, cortisol fluctuates naturally throughout the day, spiking in the morning and falling at night,” said Dr. Joshua J. Joseph, lead author of the study and an endocrinologist and researcher at The Ohio State Wexner Medical Center’s Diabetes and Metabolism Research Center. “But in participants with type 2 diabetes, cortisol profiles that were flatter throughout the day had higher glucose levels.”

In other words, if your cortisol doesn’t do that downward fall, your blood sugar levels go up due to sustained levels of cortisol, making it harder for you to control your levels and manage your diabetes.

Previous research has shown that stress and depression are two of the major causes of a flatter cortisol profile. These sustained levels of cortisol make it much more difficult to control blood sugar and manage the disease, which is why it is so essential for those with type 2 diabetes to find ways to reduce stress.

Dr. Joseph added, “Most people with Type 2 diabetes know the importance of exercising regularly, eating a healthy diet and getting plenty of rest. But stress relief is a crucial and often forgotten component of diabetes management.”

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Lowering your cortisol levels

The relationship of cortisol with glucose levels was only observed in those with diabetes.

So, what would the researchers advise?

“It’s important to find something you enjoy and make it a part of your everyday routine.”

Since stress relief is crucial for diabetes management, the key is to find ways to lower your stress levels, like:

• Yoga
• Taking a walk
• Reading a book
• Relaxing in a nightly bath
• Getting regular exercise

You might also consider taking supplements to combat stress…

• Rhodiola — A tonic herb to reduce stress and boost energy
• Ashwagandha (Indian Ginseng) — A common Ayurvedic remedy to help you adapt to stress
• Theanine — A natural compound in green and black tea to help relax the mind
• Phosphatidylserine (PS) and taurine — A supplement combo to enhance dopamine levels and calm the central nervous system.

Remember, stress and skyrocketing blood sugar goes hand-in-hand, especially if you’re already living with diabetes. So, use the tips above to ease anxiety, take back your calm and control your blood sugar.

Sources:

1. Study links stress hormone with higher blood sugar in Type 2 diabetes — EurekAlert!
2. 9 ways to tame anxiety during the COVID-19 pandemic — Mayo Clinic
3. Supplements That Fight Stress — Doctor Oz

The post Cortisol: The forgotten blood sugar trigger appeared first on Easy Health Options®.

And what’s even more amazing is how improving one shortfall can make a huge difference — even a lifesaving one.

That’s the story I’m going to tell you today.

It’s a twisted tale of how bad sleep can trump a healthy diet and set the stage for type 2 diabetes…

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Poor sleep, poor blood sugar

While you’re asleep, restorative processes take place. If your sleep is interrupted or cut short, so are these important processes.

If you regularly get less than 7.5 hours of restorative sleep per night, you’re facing the likelihood of developing chronic conditions such as heart disease, kidney disease and hypertension — and diabetes.

Research has already proven that the brain waves produced in deep sleep actually predict glucose control for the next day!

Now a new study has succeeded in pinpointing an association between how long you sleep and your likelihood of developing type 2 diabetes, even when following a healthy diet…

Using data from the UK Biobank, a large biomedical database that serves as a global resource for health and medical research, an international research team followed the health outcomes of 247,867 adults for more than a decade.

They found that although healthy eating habits were associated with a lower overall risk of diabetes, in people who slept less than six hours a day, the risk of type 2 diabetes increased compared to people in the normal sleep category (getting at least 7.5 hours of sleep).

And the lower the sleep duration, the higher those risks went:

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How are sleep and blood sugar connected?

The researchers believe two main factors that could explain their findings…

First, sleep deprivation often leads to an increase in inflammatory markers and free fatty acids in the blood, both of which make the body less responsive to insulin, leading to insulin resistance.

Second, people whose sleep is interrupted, including shift workers, experience disruptions to their body’s natural circadian rhythm.

This can interfere with the release of hormones that meet the body’s energy needs and help keep blood glucose balanced throughout the day. These include glucagon and cortisol.

The daytime secret to better sleep

If you’re concerned about type 2 diabetes, or if you already have pre-diabetes and sleep trouble — this is a wake-up call to work on better sleep.

Exercise may be the help you need — in more ways than one. Recent research has found moderate to vigorous daytime activity can help you feel less tired, have less troubled sleep and better-quality sleep. But that’s not all…

A study in the New England Journal of Medicine showed that some simple lifestyle changes resulted in a 58 percent reduction in the development of type 2 diabetes, compared with the use of the drug metformin.

Those lifestyle changes included:

• Exercise! Walking, biking or swimming are all great low-impact exercises that can help control blood sugar.
• Reducing weight.
• Eating healthier. Choose minimally processed foods, healthy fats, and plant-based proteins.
• And reducing alcohol intake.

Sources:

Scientists Identify a Link Between Sleep And Type 2 Diabetes Risk — Science Alert

Habitual Short Sleep Duration, Diet, and Development of Type 2 Diabetes in Adults — JAMA Network Open

Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review —California Institute of Behavioral Neurosciences and Psychology

The post Why sleep trouble can lead to blood sugar trouble appeared first on Easy Health Options®.

Frequently, fibromyalgia symptoms begin after an infection, surgery, stressful events or some type of physical injury. However, it can also strike with no obvious cause.

But a study at York University in England shows that doing yoga exercises can help reduce the physical pain of fibromyalgia, and here’s why…

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A needed boost of cortisol

According to scientists, yoga influences what is called the hypothalamic-pituitary-adrenal axis (HPA axis).

The HPA axis consists of a cascade of endocrine pathways that respond to specific negative feedback loops involving the hypothalamus, anterior pituitary gland and adrenal glands. One role of the HPA axis centers around the release of the hormone cortisol.

Studies show that women with fibromyalgia have below-average cortisol levels. Those reduced levels make them much more sensitive to stress, pain and fatigue.

It’s been proposed that adrenal fatigue or adrenal insufficiency is part of the cause behind fibromyalgia.

The adrenal glands are small glands that sit atop both kidneys. They’re your “lifesaving” organs — a  nickname they earned because they act as a control center for our “fight or flight” response by secreting hormones that kick in during stressful situations.

However overworked adrenal glands become fatigued and function much less effectively, resulting in insufficient output of cortisol.

The research shows that doing 75 minutes of yoga twice a week for at least two months can beneficially increase your cortisol levels and help the body produce cortisol at the correct times of day.

“Ideally, our cortisol levels peak about 30-40 minutes after we get up in the morning and decline throughout the day until we’re ready to go to sleep,” says researcher Kathryn Curtis. “The secretion of the hormone, cortisol, is dysregulated in women with fibromyalgia.”

She adds that “Hatha yoga promotes physical relaxation by decreasing activity of the sympathetic nervous system, which lowers heart rate and increases breath volume.”

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Give Hatha yoga a try

Hatha yoga is a term that encompasses most types of yoga practiced in the Western hemisphere, including vinyasa, believed to open up the body’s energy channels and let the energy flow more freely.

In fact, in my experience, yoga and other types of strengthening and balancing exercises can also improve your mood and sense of well-being by demonstrating how you can shape your mind and body for the better. No matter what physical problems you may suffer, whether it is fibromyalgia or some other chronic issue, yoga can often help you cope with its symptoms more effectively.

Although today’s conventional doctor seems to feel as though almost every problem should be treated with medication, exercises like yoga, and even vitamins and herbs that reduce pain, demonstrate that you have the potential for aiding your own wellness — and that’s healing that a doctor can’t provide.

There are several easy-to-follow yoga videos available on youtube.com if you don’t have a local yoga studio in your community. But if you do live near a studio, I would highly recommend you go. Part of what makes yoga a soothing, healing experience is personal instruction.

The post Boost this hormone to banish fibromyalgia pain appeared first on Easy Health Options®.

But now you need to take a nap after grocery shopping and doing a load of laundry.

What happened?

Well, unfortunately for us all, a loss of energy is normal with age.

As you get older, you lose precious mitochondria, the powerhouses of your cells. Your body also creates less adenosine triphosphate (ATP), a molecule that’s like the energy delivery man. When optimal, it drops off delightful packages of energy that keep your cells going. But when this delivery man stops coming as frequently, your cells get depleted.

On top of all that, other factors can zap you as you get older, like depression, chronic disease and certain medications.

But the big question is: What can you do to restore that youthful zest, so you don’t feel like a zero-energy zombie for the rest of your life?

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Well, lifestyle plays a powerful role in how much energy — and ATP — you have too. So, you have the power to put more pep in your step by making strategic lifestyle changes.

Here are six changes you can make to reignite your youthful energy:

1. Be more active
When you’re feeling low energy, it’s hard to stay active. You’d rather binge-watch Game of Thrones for the third time than head to a Zumba class. But energy begets energy. If you can push past your doldrums and exercise anyway, soon you’ll have more energy overall. Why? Because physical activity conserves ATP, that energy delivery man I was telling you about. It strengthens muscles, making them more efficient, which makes them use less ATP. It also causes your brain to release chemicals that make you feel more energetic.

2. Stop stressing
When you’re stressed, your adrenal glands pump out the hormone cortisol. Cortisol causes your body to produce less ATP. Cortisol also causes inflammation, and inflammation slows the production of ATP too. Additionally, when people experience a constant state of stress, their adrenal glands cannot keep up with the body’s hormonal needs. But if you adopt daily de-stressing practices, you can easily restore your ATP and energy and make cortisol your friend again. Try practices that help you slash stress and stay mindful like meditation, tai chi, and yoga.

3. Eat better
It should come as no surprise that what you eat affects how much energy you have. Eating lots of processed food triggers inflammation. More inflammation means less ATP. Not getting enough vitamins and minerals can hamper your body’s ability to produce ATP too. Then, of course, there’s the matter of how much you’re eating. Eating too little calories can make you feel fatigued. But eating too much can trigger blood sugar spikes that lead to fatigue as well. Try to maintain a balanced and healthy diet that includes mostly fresh, whole foods. You should also get plenty of protein because the fatty acids in protein-rich foods increase the production of ATP.

4. Get plenty of sleep
Not getting enough sleep will make you feel tired — no shocker there. But you may not realize what’s going on behind the scenes in your sleep-deprived body. A lack of sleep increases cortisol levels, which amps up inflammation and decreases ATP. Sleep issues like sleep apnea can also lower the amount of oxygen in your blood, which means less ATP too. Now, if you struggle with insomnia, getting enough sleep may be easier said than done. Some of the more effective ways I’ve found to manage chronic sleep issues include sticking to a set sleeping schedule, cutting back on blue light from electronics, ditching caffeine, supplementing with melatonin, resetting your energetic balance with acupuncture and making yourself sleepier with medicinal marijuana.

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5. Drink more water
Research shows that 75 percent of Americans may suffer from chronic, low-grade dehydration. And dehydration is a serious energy zapper. On top of that, plenty of Americans choose sugary beverages instead of water. These drinks cause blood sugar spikes, which can lead to fatigue. Caffeinated and alcoholic drinks can also contribute to dehydration and fatigue. So, make sure what you’re sipping on daily supports healthy energy levels. Get at least eight cups of water per day, and cut back on caffeinated, sugary and alcoholic beverages.

6. Stay social
When you’re tired all the time, it’s tempting to cancel your dinner plans, curl up on the couch with your dog and read People magazine. But keeping up with your social life will give you more energy in the long run. Isolating yourself puts you at a higher risk of depression. Depression is a major factor in fatigue. Socializing with family and friends also causes your brain to release feel-good chemicals that increase energy levels.

Hopefully, these minor lifestyle changes make you feel as energetic as you did years ago. If they don’t and you find yourself struggling to keep up with daily tasks because you’re so tired, take a trip to your doctor to make sure there’s no medical cause behind your lagging energy levels.

Now, I’ve saved the best til last. All of these six steps can help you kick up your energy levels and produce wellness benefits for your entire body. But I can’t leave without sharing the easiest way to increase your ATP…

And that’s to get more CoQ10 in your body. CoQ10 helps your body produce ATP, and they both fall off with age. You can read more about why CoQ10 may be the magic bullet to a healthier, more energetic life!

Sources:

1. Losing steam? Avoid these energy zappers — Harvard Health Publishing
2. 75% of Americans May Suffer From Chronic Dehydration, According to Doctors — Medical Daily

The post 6 ways to reignite your youthful energy appeared first on Easy Health Options®.

Do you finish a workout and then compromise the rest of your day trying to recover?

As a trainer who has worked with women for decades, I frequently see women seeking energy from exercise but actually digging themselves into a hole.

That’s because in the early stages of adrenal fatigue, most women don’t even realize what’s happening. We’re so used to pushing through, feeling tired, and having constant to-do lists that low energy levels get swept under the rug. Who has time for that?

The first stage of adrenal fatigue is barely recognizable. The biggest problems don’t occur in the first stage. If you’re in good health, your body has reserves. If you don’t have those reserves initially and or you don’t get relief from the stressors and the situation progresses, that’s when your body is most likely to begin some breakdown.

There are four stages of adrenal fatigue that you want to know about so, as you dive into new fitness goals, you can understand the signs and symptoms your body is sending and handle them accordingly…

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Stage 1

What’s Happening:

• The onset of a stressor (could be anything, i.e. job loss, family changes, loss)
• Elevated cortisol, DHEA, and insulin

Signs and Symptoms:

• Increased arousal and alertness
• Sleep may suffer

How to Cope:

When you have uncontrollable stressors, make changes that help reduce your self-imposed stress.

For example, reduce the frequency, intensity, or duration of exercise. Why? Cortisol produces energy in emotionally, mentally or physically stressful situations in order to calm you down. When you exercise, you normally produce extra cortisol. So if your body is already producing it to help you deal with a stressor, you don’t need any extra from exercise.

Let some things go or get help around the house. Make meal prep easier with shortcuts or making large batches of simple go-to make foods. That being said, make sure what you do eat is high-quality whole food.

Stage 2

What’s Happening:

• Some drop in DHEA because of the increased need for the production of cortisol
• You’re tired but wired

Signs and Symptoms:

• Unhealthy reliance on coffee or sugar during this time
• Might be an unhealthy seek for control with routine, rigidity, or inability to shift gears
• You may be exhausted but have trouble sleeping

How to Cope:

Rely on support systems to help you identify when you’re mood is different. You won’t notice it as much as others when you’re caught in the storm. You may be exhausted but unable to sleep.

Get fresh air. Get time to yourself both with friends and alone doing something you enjoy. Buff up your nutrition through both food and supplements to target nutrient insufficiencies. Reduce your exposure to toxins in your environment.

Stage 3

What’s Happening:

• Further drops in DHEA and testosterone
• Sex hormone precursors shift to cortisol production

Signs and Symptoms:

• Increasing and constant tiredness
• Lack of enthusiasm
• Regular infections or illness
• Lower sex drive

How to Cope:

Shift gears into self-care to prevent a major bottoming out. Take a day off before and or after a weekend to extend your rest time. Unplug from social media. Elevate your nutrition game to add antioxidants (like astaxanthin) and boost overall food quality. Remove alcohol, reduce coffee, and remove any processed foods. Let rest and recovery precede exercise. Move, but primarily in recovery modes like yoga, walks, and outdoor activity. Do things that bring you joy.

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Stage 4

What’s Happening:

• Your body is out of reserves
• The adrenals have already recruited other hormones

Signs and Symptoms:

• Extreme tiredness
• Lack of sex drive
• Depression
• Anxiety
• Weight loss
• Apathy

How to Cope:

Time off, patience and a complete change of lifestyle are required if things go this far: Consider changing a stressful job, especially if you have a long commute or too frequent travel. Nutrition needs to come to the forefront, with a focus on gut health. Stop exercising for now if you haven’t already. Add deep breathing and restorative yoga.

Get help bringing hormone levels to a balance as you make these lifestyle changes (an integrative or alternative physician can help).  Start listening to your body again. Shut down electronics whenever possible. Get outdoors daily for sunlight and fresh air. Guard your sleep and don’t let anything (pets, snoring companions, light) disrupt it. Set things in place to prevent this kind of burnout from happening again.

Your adrenals are linked to other systems in the body. Your thyroid levels can drop when your adrenals are going into high gear. That can be simply a sign of the body balancing itself. It’s not always a sign of thyroid problems initially.

Check-in with your lifestyle habits. Prolonged and regular fatigue could be an early warning sign that you need to make changes now to reverse symptoms and prevent a more serious problem later. Time off, less but higher quality exercise and a reduction of overall stress load can lighten the load on your system.

We don’t take rest and recovery seriously enough until we have to, and then often think the only option is medication. Look first at nutrition, sleep, exercise and the presence of joy and peacefulness in your life. You have control.

The post When hormones drain your workout energy appeared first on Easy Health Options®.

But, I know that for me, summer is one of the busiest times of the year.

Between the kids being out of school, planning vacations and the million and one other things that have to get done each day, it seems like I never slow down — much less enjoy any real relaxation time.

In fact, by the end of each summer, I feel like a big ball of stress rolled up into another ball of tension.

And, it seems like I’m not alone.

Turns out, there’s a scientific reason for that: summer is actually the most stressful season of the year and the changes are evident in your body.

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Turning up the heat on your stress

You probably have heard of cortisol referred to as the “stress hormone.” That’s because it’s released into your bloodstream whenever you encounter stressful situations. It’s part of your “fight or flight” response.

And, although we tend to think of cortisol as a bad thing, we also need it to live — since it helps regulate your body’s levels of sugar, salt and fluids and even reduces inflammation.

But, too much of it and you’re body lives in a constant state of STRESS. This can cause problems like anxiety, weight gain, sleep problems, hormone imbalances and many others.

Researchers from Poznan University of Medical Sciences in Poland set out to discover what effect changes in the season and the weather have on these cortisol levels in your body and what it can do to your stress.

The team studied women on two separate days in the winter and again in the summer to measure their levels of cortisol.

Here’s what they found…

Even though summer is often considered a time of relaxation, the cortisol levels showed just the opposite…

Stress hormone levels were far higher in summer than in winter — meaning the women were under much more stress with all the health dangers that come with it, including everything from depression and memory problems to heart disease.

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Lowering your cortisol naturally

Luckily, there are natural ways to lower your cortisol levels even with the rising temperatures.

Here’s how…

#1 – Choose an Anti-Inflammatory Diet

Poor food choices lead to higher cortisol levels. Foods that make inflammation and cortisol levels worse are:

• Sugars
• Caffeine
• Alcohol
• Processed foods
• Trans fats (these are from vegetable fats and used in things like margarine and snack foods)

Instead choose a diet with lean proteins, dairy (like yogurt and kefir), healthy fats (like avocados and extra virgin olive oil) and plenty of green veggies and fresh fruit.

#2 – Supplement for Stress

There are some wonderful adaptogenic herbs that help to combat stress and high cortisol levels.

These include:

• Ashwagandha
• Rhodiola
• Licorice
• Astragalus

#3 – Move More

A study by Harvard Medical School showed that one of the best ways to balance your hormones (including cortisol) was to stay active. Shoot for at least 30 minutes of low to moderate-intensity exercise daily.

Summer may be heating up but your stress hormones don’t have to. Use the three steps above to cool down your cortisol levels and your summer will be made in the shade.

The post How to lower your soaring summer stress hormone appeared first on Easy Health Options®.

But loneliness?

Ask our Surgeon General whether loneliness is a health problem.

A Surgeon General’s Advisory is a public statement reserved for a significant public health challenge that requires the nation’s immediate awareness and action.

Here’s what our Surgeon General, Dr. Vivek Murthy, had to say about loneliness in his 2023 Advisory:

“Loneliness is far more than just a bad feeling — it harms both individual and societal health. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death. The mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day and even greater than that associated with obesity and physical inactivity.”

For some of us, just eight hours of loneliness may be enough to have a negative impact…

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A “hunger” for social contact

Scientists at the University of Vienna propose that, just as our bodies react with hunger when we don’t eat, they also have a physiological reaction to loneliness.

Their “social homeostasis” hypothesis suggests that we have a dedicated system that automatically regulates our need for social contact and that when we’re “hungry” for social connection, our bodies react with lowered energy and fatigue.

But the problem with this, they propose, is that over time, this “adaptive” response becomes harmful, leading to various health problems and even early death.

8 hours of loneliness is just like starving

Scientists at the University of Vienna compared results of a lab study with results from a field experiment done during the lockdown in the spring of 2020.

In the lab study, 30 female volunteers spent three separate days of eight hours each: one day without social contact, one day without food, and one day without either one. Participants gave feedback on their stress, mood, and fatigue. Also, their heart rate and salivary cortisol levels were measured.

The field experiment involved 87 participants during the lockdown periods of April and May 2020. Each had spent at least eight hours in isolation and used a smartphone app to answer questions about their stress, mood, and fatigue.

“In the lab study, we found striking similarities between social isolation and food deprivation. Both states induced lowered energy and heightened fatigue, which is surprising given that food deprivation literally makes us lose energy, while social isolation would not,” says study authors Ana Stijovic and Paul Forbes.

“The fact that we see this effect even after a short period of social isolation suggests that low energy could be a ‘social homeostatic’ adaptive response, which in the long run can become maladaptive,” says psychologist Giorgia Silani, from the University of Vienna.

Previous research has provided evidence of a ‘feedback loop,’ where a lack of social engagement makes us less likely to want to get out into the world and make connections – a sort of loneliness spiral that’s increasingly hard to escape.

Given the fact that we already know how loneliness causes inflammation to go into overdrive, it’s a health problem that shouldn’t be ignored.

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Beat the loneliness trap

Many people think of loneliness as the result of being isolated and not having a lot of contact with people, but this is not the case. There is an important distinction between loneliness and social isolation.

Social isolation means having few social connections or interactions. Loneliness, on the other hand, is a subjective experience.

A person feels lonely when there is a discrepancy between their actual and their desired level of social connection.

In other words, if you perceive yourself as socially disconnected, you will feel lonely.

Some people spend a lot of time alone but don’t feel lonely. Other people are surrounded by family and friends but feel terribly lonely.

If you are feeling lonely, don’t let it get to the point where you lose interest in seeking out social contact. That’s where the health troubles begin.

Volunteer. Start a new hobby. Join a book group. Learn meditation or tai chi. Invite a friend over for lunch.

You can beat the loneliness trap!

Sources:

8 Hours of Loneliness Can Be as Draining For Some People as Going Without Food — Science Alert

Homeostatic Regulation of Energetic Arousal During Acute Social Isolation: Evidence From the Lab and the Field — Psychological Science

Tired of being alone: How social isolation impacts on our energy — Universitat Wien (University of Vienna)

Our Epidemic of Loneliness and Isolation 2023: the U.S. Surgeon General’s advisory on the healing effects of social connection and community

The post Just 8 hours of loneliness triggers dangerous inflammation appeared first on Easy Health Options®.

You’re going about your day and then the pain starts. Within minutes, you can go from happy and productive to out for the count.

While most of us think of migraine when it comes to debilitating headaches (they’re so common that 30 percent of us will suffer from one this year), migraine isn’t the only type of headache that can ruin your day.

In fact, cluster headaches, which occur in groups and have been linked to low oxygen levels, can affect both men and women and come on in waves.

Now, there’s evidence that both of these severe headache disorders could be linked to the body’s biological clock.

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Do your headaches happen at the same time every day?

For many people who live with migraine and cluster headaches, it seems that their pain hits at approximately the same time of day, no matter what other headache triggers they’re exposed to.

It’s a fact that led researchers at the University of Texas Health Science Center in Houston to wonder whether there might be a connection between headaches and circadian rhythm — the body’s internal system that tells us when it’s time to sleep and when to wake.

To test their theory, the researchers combed through all available studies on cluster headaches and migraine that included circadian features.

They looked at the timing of headaches during the day and during the year. And they delved through data on whether genes associated with the circadian clock are more common in people with these headaches.

They even took a deep dive into studies that linked cluster headaches and migraine to hormones related to the circadian system, like the stress hormone, cortisol, and the sleep hormone, melatonin.

Here’s what they discovered by headache type…

A definite circadian connection

When it came to cluster headaches and the circadian rhythm, the research revealed:

• 71 percent of cluster headache sufferers had headaches at approximately the same time, showing an undeniable link to sleep rhythms.
• Most cluster headaches occur either late at night or in the early hours of the morning.
• Cluster headaches are more likely to occur in the spring and fall.
• Cluster headache was associated with two main circadian genes.
• Five genes that increase the likelihood of having cluster headaches are genes with a circadian pattern of expression.

Additionally, the researchers found that people who live with cluster headaches have significantly higher cortisol levels and lower melatonin levels than people without cluster headaches.

When it came to migraines and circadian rhythm, the connection was similar:

• 50 percent of migraine sufferers showed a circadian pattern of attacks.
• Migraines are more likely to occur from late morning until early evening and less likely to happen overnight.
• Migraine was associated with two core circadian genes, and 110 of the 168 genes associated with migraine were genes with a circadian pattern of expression.

Like people with cluster headaches, people with migraine had lower levels of melatonin in their urine than people without migraine. And, melatonin levels were quite a bit lower during a migraine attack.

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Harmonize your clock to reduce headaches

According to the researchers, “The data suggest that both of these headache disorders are highly circadian at multiple levels, especially cluster headache,” said study author Mark Joseph Burish, MD, PhD.

“This reinforces the importance of the hypothalamus — the area of the brain that houses the primary biological clock — and its role in cluster headaches and migraine. It also raises the question of the genetics of triggers such as sleep changes that are known triggers for migraine and are cues for the body’s circadian rhythm.”

This means that for those of us who suffer from migraines or cluster headaches, harmonizing our body clocks to ensure a healthy circadian rhythm is vital.

Because melatonin levels may be low, as the research indicates, supplementing the sleep hormone may improve circadian rhythm, especially if it’s disrupted by sleep problems. But that’s not all…

Supplementing melatonin has been associated with greater than a 50 percent reduction in migraine frequency in a head-to-head study against Amitriptyline.

Never take more than is directed. If melatonin doesn’t help you sleep, consider your vitamin D levels. The two have a synergistic relationship and if your vitamin D blood levels are low, melatonin won’t work as well for you.

Sources:

Cluster Headaches – Johns Hopkins

Headache Disorders – World Health Organization

Do your headaches happen at the same time of day? – ScienceDaily

The post When your headaches happen at the same time of day appeared first on Easy Health Options®.

At least it’s not a sugar craving — they said. Now that will kill you — they said!

Of course, too much salt in their diet could kill them too — but not only in the obvious way you’re probably thinking about…

Research is finding that a very salty diet could trigger stress levels that, in and of themselves, can wreak havoc on your health…

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Sodium spikes cortisol, the stress hormone

Major health organizations like the American Heart Association recommend that adults ingest no more than 2300mg of sodium per day. But the unfortunate truth is that most Americans today average about 3400mg of sodium per day.

We already know that this level of sodium intake can cause high blood pressure, which increases the risk of heart attacks, strokes and vascular dementia.

But did you ever expect salt could make levels of your stress hormones skyrocket? By as much as 75 percent?

That’s exactly what Prof. Matthew Bailey and his team of eleven scientists found when they fed mice high-salt food to mimic the typical salt intake of humans (mice ordinarily have a low-salt diet).

You’re not a mouse, but based on previous research, sodium excretion correlates directly with glucocorticoid excretion (a classic endocrine response to stress) in humans and experimental animals.

Just how bad was it?

Not only did the resting levels of stress hormones increase, but their hormonal response to environmental stress was double that of mice who ate a normal diet.

Also, their salt intake increased the activity of genes that produce the proteins in the brain which control how the body responds to stress.

In other words, they reacted to the salty diet as if their bodies were under extreme stress, producing extreme amounts of stress hormones.

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What does this mean for us?

The takeaway here is pretty clear: too much salt places unnecessarily high levels of stress on our bodies. It’s just as bad for us as living with constant emotional stress.

Chronically elevated levels of the stress hormone cortisol can cause:

• Weight gain
• High blood sugar (which increases risk for type 2 diabetes)
• High blood pressure
• Weak bones
• Muscle weakness in arms and thighs
• Mood swings including depression, anxiety and irritability
• Decrease in sex drive
• Adrenal fatigue

So how do we reduce salt in our diet?

Avoid processed foods. Ultra-processed foods like packaged soups, chicken nuggets and soft drinks are full of sodium.

Read food labels. Even “good for you” foods like packaged bread and cheese contain a good deal of sodium.

Use fresh cuts of meat instead of processed. Fresh cuts of chicken, beef, or pork contain natural sodium, but things like bacon or sausage contain added sodium as well. If it can keep in the fridge for days, that’s a tip-off that the sodium content is too high.

Choose fresh fruit and vegetables. When buying frozen, choose “fresh frozen.” Read the ingredients, and avoid those with added seasoning or sauces, which are full of salt.

Use other seasonings. Cooking without salt is easy when you use fresh and natural herbs and spices to season your dishes.

Sources:

An excess of salty food seasons the body with stress, study says — Eureka Alert

High salt intake activates the hypothalamic–pituitary–adrenal axis, amplifies the stress response, and alters tissue glucocorticoid exposure in mice — Cardiovascular research 

How Much Sodium Should You Have per Day? — Healthline

How much sodium should I eat per day? — American Heart Association

The post How a salty diet literally ‘stresses you out’ appeared first on Easy Health Options®.

Some people say stress makes them pull their hair out — while others claim it makes their hair fall out. But can you really lose your hair over stress?

Some researchers believe that the inflammation caused by chronic stress can cause the kind of hormonal imbalances that lead to hair loss. But the biological link between chronic stress and excessive hair loss has not been completely clear — until now…

What causes hair follicles to go dormant

A Harvard University study has identified a major stress hormone that puts hair follicle stem cells into what researchers call an “extended resting phase,” during which they do not regenerate the follicle or the hair. The researchers zeroed in on the specific cell type and molecule in charge of relaying the stress signal to the hair follicle stem cells and showed how the pathway can be potentially targeted to restore hair growth.

Ya-Chieh Hsu, a Harvard professor and senior author of the study, says his lab has the goal of understanding how stress affects stem cell and tissue biology, fueled in part by stories people have shared about what stress does to their skin and hair.

“I realized that as a skin stem cell biologist, I could not provide a satisfying answer regarding if stress indeed has an impact — and more importantly, if yes, what are the mechanisms,” Hsu says. “The skin offers a tractable and accessible system to study this important problem in depth, and in this work, we found that stress does actually delay stem cell activation and fundamentally changes how frequently hair follicle stem cells regenerate tissues.”

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The hair follicle is one of the few tissues in mammals that regenerates throughout our lives, naturally cycling between growth and rest thanks to hair follicle stem cells. These stem cells become activated during the growth phase to regenerate the follicle and hair, and dormant during the resting phase, when hairs shed more easily. Hair loss can occur if the hairs fall out and the stem cells remain in the resting phase without regenerating new tissue.

In a mouse model of chronic stress, researchers found hair follicle stem cells stayed in a resting phase for an extended time without regenerating tissues. Chronic stress makes cells much more sensitive to corticosterone, a major stress hormone produced by the adrenal glands, so giving mice corticosterone reproduced the stress effect on the stem cells. Cortisol, often referred to as the “stress hormone,” is the equivalent hormone in humans.

Under normal conditions the resting phase for hair follicles becomes longer as animals age. But when the researchers removed the stress hormones, the stem cell resting phase was significantly shortened, and even old mice constantly entered the growth phase to regenerate hair follicles throughout their lives.

“So even the baseline level of stress hormone that’s normally circulating in the body is an important regulator of the resting phase,” Hsu says. “Stress essentially just elevates this preexisting ‘adrenal gland–hair follicle axis,’ making it even more difficult for hair follicle stem cells to enter the growth phase to regenerate new hair follicles.”

Slowing down the stress train

The best way to combat stress-related hair loss is to get rid of the stress. Given the circumstances under which we’re all living today, it may not be possible to completely erase stress from your life. But there are some steps you can take to lower your stress levels and potentially slow or stop that hair loss…

Supplement with stress-reducing nutrition. Adding 250 mg to 400 mg of the amino acid L-theanine to your diet can help lower cortisol and reduce stress. If you add turmeric to that, you’ve really got an anti-stress combo going on. Turmeric has been shown to lower stress and elevate neurotransmitters such as serotonin — the feel-good hormone.

Try yoga or tai chi. Both of these practices involve gentle movement and have been proven to reduce stress. They also boost circulation, which can help encourage hair growth.

Take a breath. If you don’t have a lot of time, taking five minutes for some mindful breathing can really help relieve stress and boost your mood and focus. Make sure you’re comfortable and close your eyes. Then, focus on breathing and out. Try not to think about anything but your breath. If your mind does wander, gently bring it back to your breathing.

Sources:

How chronic stress leads to hair loss — The Harvard Gazette

Getting To The ‘Root’ Of Hair Loss—And Regrowth — Easy Health Options

Give me a break — American Psychological Association

5 Ways Stress Damages Your Body And How To Beat It — Easy Health Options

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But managing stress could be even easier — with the right diet… One that’s already well known for its amazing health benefits…

And we need that more than ever…

Stress can be damaging to work and personal relationships, and it can also impact your physical health. It has been linked to an increased risk of chronic conditions like heart disease and Alzheimer’s disease and is associated with higher mortality rates.

At a time when mental health care is tough to access due to social distancing guidelines, we’re all trying other ways to relieve the burden of stress in our lives. And there’s one lifestyle change in particular that offers hope for combating stress….

The stress-busting impact of the Mediterranean diet

A study from researchers at Wake Forest School of Medicine found that eating a Mediterranean diet, which focuses heavily on plant-based foods and healthy fats, can be a relatively simple way to help reduce the physiological effects of stress and promote healthy aging.

The preclinical trial involved 38 middle-age macaques that were fed either a Mediterranean or Western diet for 31 months, the human equivalent of 9 years. The diets were formulated to closely mirror human diets, with protein and fat derived mainly from animal sources in the Western group and primarily from plant sources in the Mediterranean group.

Researchers then examined the effects of the chronic stress of low social status and the acute stress of being socially isolated for 30 minutes. They measured changes in the sympathetic and parasympathetic nervous systems, as well as the stress hormone cortisol, to determine the diets’ effect on these stress responses.

The sympathetic nervous system triggers the body’s “fight or flight” response by regulating essential functions such as heart rate and blood pressure. The parasympathetic nervous system, on the other hand, returns the body to a calmer state. Maintaining a balance between the two systems is important since high sympathetic nervous system activity can be harmful to health.

A temporary rise in cortisol helps the body access resources to fight or flee. But stress keeps cortisol levels high, damaging tissues within the body.

The macaques fed the Mediterranean diet showed greater resilience to stress. Their sympathetic nervous system and cortisol responses to stress were lower than that of the animals fed the Western diet, and they recovered more quickly after the stress had ended.

As the animals aged over the 31-month study, the researchers observed an increase in sympathetic nervous system activity. However, the Mediterranean diet slowed the aging of the sympathetic nervous system in those macaques on the diet.

These findings suggest a population-wide adoption of a Mediterranean-like diet could be a simple, cost-effective way to reduce psychological stress and its impact on health, as well as delay nervous system aging.

“Previous observational studies have suggested that lower perceived stress is associated with high fruit and vegetable consumption,” says Dr. Carol A. Shively, professor of pathology and comparative medicine at Wake Forest School of Medicine and principal investigator of the study. “Unfortunately, Americans consume a diet rich in animal protein and saturated fat, salt and sugar.”

Eating like they do in the Mediterranean

The health benefits of the Mediterranean diet have long been touted. Among the many positive features of the Med diet, the eating plan is best for losing weight and keeping it off, improving healthy aging, prostate health, gut health and sexual function.

Some of the cuisines that are the focus of the Mediterranean diet include those of Greece, Italy, Egypt and Turkey. People from these countries tend to eat large amounts of olive oil, nuts, beans and legumes, fish, poultry, whole grains and fruits and vegetables. Eggs, cheese and dairy are consumed in moderation, and alcohol tends to be avoided or restricted to a glass of red wine with dinner. Sweets are an occasional treat rather than part of the daily menu.

Of course, not all foods consumed in countries bordering the Mediterranean Sea are completely healthy. For example, lamb is a popular ingredient in many Mediterranean dishes, but as a red meat, it’s not one that’s meant to be consumed every day. As with any other food plan, try to avoid meals containing deep-fried foods, or that are centered around large portions of red meat, cheese or heavily processed ingredients.

Sources:

Mediterranean Diet Helps Reduce Effects of Stress in Animal Model, Study Shows — Wake Forest Baptist Medical Center

Mediterranean diet, stress resilience, and aging in nonhuman primates — Neurobiology of Stress

Stress in America 2020 Survey Signals a Growing National Mental Health Crisis — American Psychological Association

What is the Mediterranean Diet and How to Follow It — The Mediterranean Dish

The post The ultimate diet for stress management appeared first on Easy Health Options®.

This steroid hormone is utilized by most of the cells in our bodies for a variety of functions, including:

• Regulation of blood sugar levels
• Regulating metabolism
• Coordinating sleep cycles
• Reducing inflammation
• Assisting with memory formulation
• Controls blood pressure in women
• Responds to infections and stress
• Has a controlling effect on salt and water balance
• Supports the developing fetus during pregnancy

Since cortisol is vital for our cells and how we respond to stress, how do you know how much cortisol you have? A test can detect if you have Cushing’s syndrome, which involves too much of the hormone, or Addison’s disease, which is caused by having too little.

 If your cortisol levels remain moderately high over time, it can lead to numerous unwanted problems.

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Symptoms of high cortisol

• Extreme fatigue
• Irritable
• Poor concentration
• Tiredness
• Headache
• High blood pressure
• Type 2 diabetes
• Osteoporosis
• Muscle weakness
• Acne
• Weight gain (mid-section & face)
• Thinning skin
• Slow healing

Measuring Stress Hormones

Cortisol levels can be traditionally measured in three ways: through saliva, blood or urine. These methods have questionable accuracy as hormone levels are known to fluctuate, and some methods are time-consuming.

A new device shows promise and can now be used in the comfort of your home with reliable and stable results. Who knew our cortisol levels could be measured in ear wax? The lead researcher of this new device, Dr. Herane-Vives, tested several different cortisol sampling techniques and found that the earwax samples yielded more cortisol than other methods. This method was easier to use, faster, and less expensive than other methods.

Due to this successful pilot study, Dr. Herane-Vives is setting up a company to bring his ear wax sampling device to market and is investigating the potential for monitoring diabetes, and eventually, COVID-19 antibodies.

How to Reduce Cortisol Levels

• Keep a consistent sleep schedule
• Avoid caffeine in the evening
• Become more mindful of your stressful thoughts
• Learn to relax (music, yoga, massage, deep breathing)
• Maintain healthy relationships
• Enjoy the companionship of a pet
• Tend to your spirituality
• Eat healthy foods
• Try fish oil and ashwagandha supplements

Sources:

Natural ways to lower Cortisol — Healthline

Earwax sampling could measure stress hormone — Eurekalert!

The growth of telehealth during COVID-19 and its future after: Dr Patricia Salber Interviews Dr. Joseph Kvedar — AJMC.com

Cortisol Test — MedlinePlus

The post What your ear wax could reveal about your stress levels appeared first on Easy Health Options®.

Sure, I miss friends and family… and sometimes I feel sad when I think about how long it might be before I can see them again.

But I’m surrounded by neighbors with whom I interact daily. I’m part of a community chorus that meets online and occasionally in person.

I have had outdoor “dates” with friends this summer, and through the mail, phone and internet, I feel in close connection to many people who are important to me.

I am also surrounded by books full of voices that are making this journey through the pandemic richer.

And I’m grateful for all this connection. Because I know that loneliness can kill. Literally.

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Loneliness versus isolation

It’s important to understand the difference between feeling lonely and being socially isolated.

Social isolation means having few social connections or interactions. Loneliness, on the other hand, is a subjective experience.

A person feels lonely when there is a discrepancy between their actual and their desired level of social connection.

In other words, if you see yourself as socially disconnected, you will feel lonely, even if you are surrounded by people.

f you’re like me and spend a lot of time alone but feel very connected to others, you won’t experience loneliness.

3 things that happen to your body when you’re lonely

Loneliness isn’t just an unpleasant feeling, it damages you physically in very real ways.

Here are three major physical effects of chronic loneliness:

• Elevated stress hormones. You probably know that your body produces more cortisol when you’re stressed, and a sense of loneliness is considered a major stressor.
• Living in “fight or flight” mode. For our prehistoric ancestors, being cut off from their tribe was quite literally life threatening. Today, if we feel lonely and cut off from other people, it can trigger the same stress response. But we’re not cut out to live in perpetual “fight or flight” mode. It strains our heart, suppresses our immune system, slows the metabolism and raises blood sugar and blood pressure.
• Norepinephrine, the hormone released during a stress response, causes an elevated white blood cell count and leads to inflammation.

As we know, chronic inflammation is associated with all sorts of health problems, including asthma, heart disease, cancer, diabetes, obesity and Alzheimer’s disease.

In fact, a new study shows a strong connection between ongoing feelings of loneliness and the development of type 2 diabetes.

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Loneliness as a predictor of type 2 diabetes

Recently, a study at King’s College in London analyzed data on 4,112 adults aged 50 years and over who had taken part in the English Longitudinal Study of Aging, or ELSA. Over a period of 12 years, 264 of those people developed type 2 diabetes.

Dr. Ruth Hackett and her colleagues determined that a person’s level of loneliness was a significant predictor of the onset of diabetes, even after considering weight, blood pressure and cardiovascular disease, also factors that influence diabetes.

Dr. Hackett explains, “If the feeling of loneliness becomes chronic, then every day you’re stimulating the stress system and over time that leads to wear and tear on your body and those negative changes in stress-related biology may be linked to type 2 diabetes development.’

Loneliness can lead to early death

“You don’t hear people talk about feeling lonely, and that’s because loneliness is stigmatized, the psychological equivalent of being a loser in life or a weak person, and this is truly unfortunate because it means we’re more likely to deny feeling lonely, which makes no more sense than denying we feel hunger, thirst or pain.”

Professor John Cacioppo, the Tiffany and Margaret Blake Distinguished Service Professor at the University of Chicago, specializes in the study of loneliness.

He argues that we need to acknowledge and address feelings of loneliness, as much as we would any other risk factor for major, life-threatening diseases.

In his TED talk, Professor Cacioppo tells us that living with loneliness increases your odds of early death by 45 percent while living with obesity increases those odds by only 20 percent.

How to tackle loneliness

The pandemic has made dealing with loneliness much more challenging. Still, if you are feeling lonely most of the time, there are steps you can take to protect your health.

Things like:

• Scheduling daily phone or internet chats with a friend or family member
• Getting a pet
• Doing for others — research shows that focusing on the well-being of others alleviates feelings of loneliness. As an example, I’m planning a COVID-safe Halloween candy station for the kids in my housing development
• Two artists developed Quarantine Chat, a voice chat service that allows users to connect with other people around the world who may be in coronavirus quarantines.
• Talking to your family doctor. He or she can connect you with professional counselors that can help.

Sources:

Loneliness predicts development of type 2 diabetes — EurekAlert

Here’s what happens to your body when you’re lonely — Headspace

A problem shared, really IS a problem halved: Discussing problems with people in similar situations reduces stress levels — dailymail.co.uk

The effect of norepinephrine on insulin secretion and glucose effectiveness in non-insulin-dependent diabetes — Metabolism

How can we overcome loneliness? — Medical News Today

How the Fight or Flight Response Works — The American Institute of Stress

The post 3 things loneliness does to your body that leads to disease appeared first on Easy Health Options®.

There are factors at work triggering the trend toward obesity that even the most careful dieters among us may not be aware of — or know how to do anything about.

But when it comes to obesity, here is what we do know for sure:

1. Obesity leads to an elevated risk of mortality, making it the second leading preventable cause of death in the US (just behind tobacco).
2. Obesity is associated with a high prevalence of mood disorders such as anxiety and depression.
3. Both stress and high-fat diets can alter the gut microbiota and contribute to obesity.
4. The stress hormone cortisol corresponds with a higher body mass index and waist circumference.

So we’ve got to get a grip on it… or our health is doomed.

Just in time, several new studies may show clearly how stress and emotions directly contribute to obesity through the release of stress hormones and changes in gut health.

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Study 1 – Stress, microbiota and obesity in mice

Researchers at Brigham Young University conducted a study on mice examining the interrelationships between obesity, stress, gut microbiota and mood disorders.

For the study, they induced obesity in mice with a high-fat diet and then utilized a “chronic unpredictable mild stress protocol” to keep the mice under stress. They looked at the composition of gut microbiota in relation to obesity, diet, stress and gender. The results revealed distinct gender differences in how obesity and stress impact mood disorders like anxiety and the gut microbiota.

While the male mice became more anxious and less physically active, in female mice, stress caused the gut microbiota of the slender female mice to resemble that of the obese mice closely. In other words, for women, stress placed almost as much of a burden on digestive health (metabolism) as a poor diet.

Study 2 – Stress, cortisol and obesity in humans

A study published in the journal Obesity examined associations between hair cortisol concentrations and adiposity in 2,527 men and women participating in the English Longitudinal Study of Ageing.

They found high cortisol levels in the hair correlated with elevated weight and waist circumference. Hair cortisol levels were also positively associated with the persistence of obesity evaluated in retrospect over 4 years.

Countering stress is key

Stress leads to binge eating or emotional eating and poor food choices, which leads to weight gain. Stress also causes cortisol to be released, which, if left at elevated levels, causes an increase in waist circumference and obesity.

The “fight or flight” response to stress was good in ancient times. It saved our lives by boosting glucose levels to prepare us to run or fight. The problem is, with today’s chronic stress in the workplace and home life, the stress remains, and the elevated glucose causes insulin to rise, which causes your body to store fat. If you can’t reduce stress, you may not be able to lose weight as the fat stores will keep increasing.

What to do

Above all else, embrace a healthy diet with more fiber, alive foods, and less processed grains and sugars. This can help you get and maintain a healthier gut — now essential, we see, for effective weight loss. Then, work on your stress…

The best way to reduce stress is to allocate some “me time” each day for self-care. During this time, you can sit in quiet meditation, read a book, listen to relaxing music, do some art, or do whatever helps you relax your mind and body.

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Try taking an adaptogenic herbal supplement. Adaptogens uniquely can ‘adapt’ and protect us against all types of stressors — physical, emotional, chemical and biological. You can read up on some adaptogens in these articles: The herb that helps you get your groove back and 3 powerful adaptogen herbs that boost immunity.

You also need to exercise to burn through those stress hormones and metabolize fats and sugars from a poor diet and the cortisol–glucose–insulin loop. However, the wrong kind of exercise can backfire by producing more cortisol. Short, intense bouts of high-intensity interval training (HIIT) are good. Long, intense bouts of high-intensity interval training begin to increase cortisol levels.

You must find a way to sleep 7-8 hours per night. This is when your body repairs cellular damage, produces serotonin and metabolizes stress hormones. Lack of sleep is also associated with obesity. If you are having trouble, consider melatonin. In addition to helping you sleep better naturally, melatonin is reported to be antiaging and disease-fighting.

The post Why the weight won’t come off: The gut-stress-fat connection appeared first on Easy Health Options®.

But the lack of energy is also depressing. No one wants to turn into a lump on the couch, turning down invitations to have fun with friends and family just because you don’t have the get-up-and-go.

If you’re battling low energy, hormone issues could be at the core of your ebbing energy stores…

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Low thyroid hormone function

When thyroid-sensitive tissues throughout your body don’t get enough thyroid, you’ll have low energy and other symptoms. Your thyroid-sensitive tissues are your brain, muscles, heart, intestines, skin, and general metabolism/energy). When this occurs, you have a few options. You can (a) take measures to boost your sensitivity to the thyroid hormones you currently have circulating; (b) boost your thyroid gland’s production of hormone; or (c) take a prescription bio-identical thyroid hormone replacement pill every day to ensure your tissues have what they need.

You probably know that the amount of your thyroid hormones is accurately measurable with the standard blood tests TSH (thyroid-stimulating hormone), T3 (triiodothyronine) and T4 (thyroxine). However, these cannot measure how well your thyroid hormones work in your thyroid-sensitive tissues (i.e. their function).

That’s why I ask my patients to check their basal body temperatures, just after awakening but before getting out of bed. If this is low (e.g. below 98.2 F oral or 97.3 F axillary) and you have three or more of the signs/symptoms listed below, then you most likely have low thyroid function…

• Sensitivity to cold; cold hands and feet often
• Feeling tired in the daytime when sitting or at rest
• Unwanted weight gain; morning puffy face/swollen eyelids; water retention
• Constipation, abdominal bloating or colitis symptoms
• High blood cholesterol; high blood pressure
• Memory/concentration impairment; easily confused
• Depressed mood or anxiety upon waking or often during the waking hours
• Dry or slow-growing hair or nails/excessive hair loss; acne, eczema, psoriasis
• Stiff or painful joints; rheumatoid or osteoarthritis; carpal tunnel syndrome
• Hoarse voice, slowed speech
• Endometriosis, infertility, menstrual disorders, or abnormal uterine bleeding
• Frequent colds, sore throats, earaches, or other infections

With a low basal body temperature and more than three signs/symptoms from this list, you most likely have low thyroid function and will most definitely benefit from supplementation with natural thyroid hormone. It safely and effectively reverses many and possibly all of these symptoms within just weeks to months.

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Adrenal fatigue (lack of cortisol)

After years of constant or repeated high-stress demands (physical, mental or emotional), you may experience the latent effects of excess cortisol production and then burn-out (not enough cortisol to supply your stress demands). This would be one or more of these signs or symptoms:

• Daytime fatigue: but you may get a second wind of energy at bedtime
• Not sleeping well: Cortisol blocks your sleep hormone melatonin so you toss and turn during the night and cannot turn off your thoughts very easily
• Weight gain around the middle: the classic apple-shape obesity even if you are exercising and eating healthy
• Craving unhealthy foods because cortisol increases hunger to supply energy for your stress needs
• Gastrointestinal symptoms such as nausea, heartburn, diarrhea, or constipation (with or without abdominal pain) come in part from excess cortisol secretion
• Sex hormone imbalances due to the “cortisol steal” effect in which your testosterone or estrogen production decreases
• Depressed mood comes from high levels of cortisol which suppresses serotonin (a key feel-good hormone) production
• Accelerated aging of the facial skin (looking older than stated age)

What can you do about this cause of fatigue? To heal from adrenal fatigue, it will require that you stop the repeated physical, mental or emotional stress causing this condition. I realize this is not at all a simple thing to do. That’s because it’s in our nature to stress and worry. We forget who we really are and our purpose here on earth. We forget that we came to learn and that learning to master our very thoughts and feelings is greater than any amount of money, good looks or friends.

There are a variety of ways to manage and master stress so we can enjoy life and have a predominant feeling of peace within you, even in apparently scary times. Also, there are nutrients, herbs, and foods are known to assist in healing adrenal fatigue. Sometimes you may even need to take adrenal extract or cortisol to replace the deficiency.

The post The imbalance at the core of your energy problem appeared first on Easy Health Options®.

The hormones involved include cortisol, thyroid, DHEA, aldosterone, growth hormone, progesterone, testosterone, and estrogen.

In this article, I will discuss which hormones you should have checked and managed by a physician experienced in natural hormone balancing if you have found it difficult to manage your weight.

Excess hormones promote weight gain

The hormones cortisol, estrogen, insulin, and aldosterone have many important functions. However, if these are elevated you may be experiencing their weight-promoting effects. Here are signs and symptoms to consider so you know whether or not to have them checked and balanced.

Cortisol: This hormone is secreted naturally and appropriately in times of mental, emotional or physical stress to protect you. However, if you allow yourself to be under prolonged or chronic stress (by continuing to allow stressful causes to be the focus of your attention, rather than focusing on what is wanted and feeling good), cortisol will take its toll on you in many ways, including increased abdominal fat and puffy face (“moon face”). It can progress to even depositing abnormal fat on your shoulders and upper back and neck (“buffalo hump”). Excess cortisol also interferes with normal thyroid function and impairs production of growth hormone and testosterone, all of which mean excess body weight.

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Insulin: You know this hormone is high in people with type 2 diabetes. Yet it is elevated in many times more people than in diabetics, a condition known as metabolic syndrome (“pre-diabetes”), a condition now estimated to affect one in four American adults. Insulin causes energy storage in the form of fat, usually on the abdomen, hips and thighs. When it surges in the non-diabetic person, it drops blood sugar and triggers the craving for caloric intake, often in the form of simple carbohydrates such as pasta, bread, cereals or sweet foods. Without nutrient-rich high-fiber food to go along with simple carbohydrates, the body secretes even more insulin, completing a vicious cycle. Getting enough cortisol, thyroid hormone, testosterone, and growth hormone also help to normalize insulin levels.

Estrogen: Testosterone can easily be converted into to estrogen in the adrenal glands. In both men and women this causes abnormal weight gain: breast and abdominal fat in men (testosterone deficiency); droopy breasts and overall body fat in women. Other causes of estrogen excess include lack of exercise, a diet low in fiber but high in unhealthy fats and simple carbohydrates, and taking or being exposed to too much estrogen (including xenoestrogens).

Aldosterone: This hormone is produced by the adrenal glands. Elevated levels of aldosterone cause water retention, which can make you heavy but not necessarily fat. Be aware that water retention can also be from a failing heart or kidneys.

Insufficient hormones lead to weight gain

There are other important hormones that can easily lead to abnormal weight gain when low or under-functioning. These are thyroid hormone, DHEA, testosterone, progesterone, growth hormone, aldosterone and cortisol. I’ll describe these and what to look for.

Thyroid hormone: This hormone can be under-functioning even if blood levels indicate thyroid levels in the normal range. That’s because thyroid hormone drives metabolism in practically all your body tissues, so you are dependent not only on levels circulating, but also whether it is actually effectively working at those receptor sites. I have found that a low basal body temperature along with signs and symptom of fatigue, swollen face in the morning, leg edema (see also high aldosterone), cold hands and feet, dry skin, enlarged thighs and calves, or excessive weight, etc., respond well to natural thyroid replacement without causing hyperthyroidism.

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Testosterone: Especially in men, enlarged feminized breasts, abdominal obesity and waning libido usually turn out to be testosterone deficiency. For women, low testosterone can also contribute to low interest in sex, poorly toned muscle and sagging breasts.

DHEA (dehydroepiandrosterone): This precursor to testosterone can be low, thereby contributing to signs of low testosterone, especially abnormal belly fat.

Progesterone: When progesterone levels are low (relative to estrogen) this may cause a woman’s breasts to begin growing again after they stopped growing after adolescence, and be painful prior to menstruation. Other premenstrual syndrome symptoms (belly bloating, heavy or painful periods, irritability, etc.) and increased breast and body weight indicate a need to balance progesterone.

Growth hormone: An increase in belly fat or generalized body fat could be caused by a low level of growth hormone, as with low testosterone and/or low DHEA levels.

The post Hormone imbalance has a profound effect on your weight appeared first on Easy Health Options®.

In addition to other sneaky factors that cause you to gain weight, the hormones most directly involved in abnormal weight gain are low thyroid function and elevated cortisol (stress hormone), although the sex steroid hormones can also play a role.

Low thyroid function

Thyroid levels will be the first hormone your doctor will test for if you complain of unwanted weight gain. Chances are your TSH (thyroid stimulating hormone) level will test normal and your doctor will feel this rules out low thyroid as a contributing cause. But there is more to know about thyroid hormone test results. Let me explain.

While it is true that standard TSH, free T3 and free T4 tests measure circulating hormone levels, they do not necessarily measure their function in your thyroid-sensitive tissues. This may explain the disconnect for many of you who have been feeling low in thyroid hormone yet your doctor reports that your thyroid is normal.

Here are some ways this happens:

1. Decreased thyroid hormone uptake by target tissue cells; reduced lymphatic drainage associated with low thyroid function results in the accumulation of connective tissue waste products that impede blood circulation to these tissues
2. Decreased conversion of T4 (more prevalent) into T3 (more biologically active) forms of thyroid hormone
3. Hormones vary tremendously during the day, and these blood tests are only a snapshot in time. Stress, in particular, will increase many hormones but not necessarily increase their utilization in target tissues
4. The TSH test is a feedback hormone and will only change when thyroid levels drop substantially, lagging behind what may be circulating in your blood (but once again, not necessarily indicating what is happening inside tissue cells)
5. Understand that lab reference ranges of “normal” are established by measuring thyroid levels of a general population, not from optimally healthy individuals

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Thyroid function self-test

Some European endocrinologists identify thyroid deficiency without using blood tests. They then successfully manage low thyroid based on this self-test. It is called the basal body temperature test, and here’s how you can do it at home…

Using a thermometer, check your axillary (armpit) temperature first thing in the morning while still lying in bed for 3 minutes. Check your temperature at least three different mornings. If your temperature is consistently below 97.8 °F (and if you have several symptoms of low thyroid — see below), then you can be quite certain you have low thyroid hormone function.  For menstruating women, it is best to check on or near days 2, 3, and 4 of your menstrual cycle.

Here are the most common early symptoms or signs of low thyroid function

1. Sensitivity to cold; hands and / or feet often or usually cold
2. Can put on weight easily
3. Feel tired in daytime when resting
4. Face puffy / eyelids swollen in the morning
5. Trouble getting up in the morning or anxiety / depressed mood upon waking
6. High cholesterol or high blood pressure
7. Memory problems or impaired concentration; nervousness, depression, or bipolar
8. Frequent colds, sore throat, ear ache, or other infections
9. Dry skin / thick skin; brittle, thick, or weak nails / excessive hair loss
10. Constipation, abdominal bloating or colitis symptoms

Low thyroid function is easily corrected with natural thyroid hormone replacement, prescribed from a doctor knowledgeable in this area.

Cortisol excess from stress

Another hormone involved in weight gain is elevated cortisol (your stress hormone).

What happens over the years when you are constantly or repeatedly under high stress demands, be they physical, mental or emotional? You probably guessed it: excess cortisol production. Similarly, what happens if you constantly worry or have to keep a fast-pace life? Yes, the same thing. One of the heralding sign of excess cortisol production from repeated or chronic stress is weight gain around the middle: the classic apple-shape obesity, even if you are exercising and eating healthy!

Elevated cortisol is can be lowered by stress reduction. Here are some important stress-reduction concepts: Identify your stressors (financial, relationship, ill health, etc.) and evaluate if they are worth keeping in your life. Then do your favorite “feel good technique”:

• Deep, slow breathing for 10 minutes while visualizing something you enjoy or that makes you happy, with no stressful distractions. Do this whenever you feel stress building up inside you as a feeling of anxiety, or other negative emotions.

• Meditation, yoga, Tai Chi or other meditative exercises
• Find your best music and listen to it often to lift your mood and inspire your personal power. Then write how you feel (journaling) to soft music about your major concern.
• Tapping techniques are quite effective but must be learned. Here is a great diagrammatic informational chart to explain what this is and how it works. You can watch a great demonstration of the Emotional Freedom Technique here.
• Find inspiring audio instructions from authors such as Wayne Dyer, Michael Beckwith, or Esther Hicks (Teachings of Abraham). For example, you can listen anytime for free to inspiring audio tracks at Abraham-Hicks.com.

Here are adrenal-supporting herbs and supplements to lower the need for high cortisol levels. You may want to learn more about these online:

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1. L-theanine is an amino acid derived from green tea (Camellia sinensis) known to reduce your emotional and physical response to stress. ¹ The usual dose is 200 mg once or twice daily.
2. Ashwagandha (Withania somnifera) is an antioxidant herb that can help reduce anxiety, panic attacks, phobia and depression. In one study, Ashwagandha for five days had anxiety-relieving effects similar to the benzodiazepine medication lorazepam and antidepressant effects similar to the antidepressant medication imipramine. ²
3. Siberian ginseng contains a precursor for DHEA and cortisol. Usual dosage is 100 mg twice daily and if it has an energy-boosting effect you can detect be sure to take it in the mornings.
4. Lemon balm (Melissa officinalis) is another useful herb. At 600 mg daily subjects improved mood and calmness in one 2004 study ³ and in another study when combined with valerian root they lowered anxiety. ⁴
5. Kava kava (Piper methysticum), valerian root (Valeriana officinalis), and passion flower (Passiflora incarnate) are relaxing, and sedating. They have GABA-like effects. Taken as pills, they are used to treat both insomnia and anxiety. Tea from chamomile, peppermint, lemon balm, kava kava, passionflower, and valerian root will also calm anxiety when needed.
6. Brahmi (Bacopa monnieri) is an herb that supports your ability to handle stress.

A study using 300 mg daily for 12 weeks in elderly patients without dementia reduced anxiety and improved cognition. ⁵

1. Essential oils are calming ⁶ and they are a safe and effective: lavender, sweet marjoram, chamomile, sandalwood, ylang ylang, neroli, bergamot, frankincense or vanilla bean extract.
2. Magnesium deficiency is a growing concern with the “SAD” standard American diet. Magnesium deficiency is a known cause of anxiety. Magnesium 500 mg daily is a safe starting dose. At higher dosages it could cause diarrhea.
3. If you have depressed mood, consider taking 5-HTP (5-hydroxy-tryptophan) which is a precursor to the brain neurotransmitter Serotonin; SAMe (s-adenosyl-Methionine, an amino acid) 750 mg twice daily or St John’s wort (an herb).
4. Vitamins B1, B3, B5, B6 and B12 help you produce more serotonin. Low vitamin B is linked to anxiety, restlessness, and emotional instability. Vitamin B complex supplementation is recommended especially if you are vegetarian.

Sources:

[1] Kimura, Kenta; Ozeki, Makoto; Juneja, Lekh Raj; Ohira, Hideki (2007). “L-Theanine reduces psychological and physiological stress responses”. Biological Psychology 74 (1): 39–45.
[2] Bhattacharya SK, Bhattacharya A, Sairam K, Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study. Phytomedicine. 2000 Dec;7(6):463-9.
[3] Kennedy DO, et al. Attenuation of laboratory induced stress in humans after acute administration of Melissa officinalis (lemon balm). 2004. Psychosomatic Medicine. 66:607-613.
[4] Kennedy DO, et al. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Phytotherapy Research. 2006 (20):96-102.
[5] Calabrese C, Gregory WL, Leo M, Kraemer D, Bone K, Oken B. Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial. J. Altern Complement Med. 2008 Jul;14(6):707-13.
[6] Mi-Yeon Cho, Eun Sil Min, Myung-Haeng Hur, Myeong Soo Lee.  Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units. Evid Based Complement Alternat Med. 2013; 2013: 381381. Published online 2013 February 17 at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588400/

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