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Feel Sluggish? Here’s How to Get Your Energy Back

AHA Publisher — Wed, 26 May 2021 07:00:28 +0000

Lorie Johnson via CBN News – Do you feel tired all the time? If so, you’re not alone. Too many of us feel sluggish because we consume too many unhealthy foods and drinks. Other lifestyle choices can add to the problem. Over time the problem has gotten worse, according to best-selling author Dr. Steven Gundry who says certain energy traps rob of us our vitality and cause us to feel sick and tired most days, which is a threat to our health. “Fatigue and tiredness is an epidemic in this country,” he told CBN News, “Well over fifty percent of people actually complain of chronic tiredness and that includes Millennials. And that’s certainly not our experience in years past.” In his book The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone, Dr. Gundry describes the changes to our modern lifestyle that have led to increased tiredness, moodiness, brain fog, or weight gain. “Two o’clock in the afternoon all systems seem to go on pause,” he explained, “You don’t feel like working or doing anything with the kids, want to lie down or reach for an energy bar or some other type of pick me up like a cup of coffee.” Unhealthy Gut Dr. Gundry says the primary cause of our low energy stems from an unhealthy gut. He said too many of us lack the good bacteria, called probiotics, that are necessary to adequately power our bodies. Probiotics can be consumed in a number of ways, such as in supplements, foods like yogurt and kimchi as well as beverages like kombucha. Additionally, those bacteria need to flourish by eating fiber-rich foods called prebiotics. Prebiotics can be consumed in supplement form and in many fiber-rich foods like fresh vegetables such as asparagus, onions, dandelion greens, and broccoli. The good bacteria “Actually actually communicate to the energy-producing organelles in all our cells called the mitochondria to make more energy, Dr. Gundry said, “So the probiotics that you manufacture by eating prebiotics literally turbocharges your energy.” Dr. Gundry went on to explain that an unhealthy gut often leaks, thereby further depleting our body’s energy reserves. “If you’re tired and fatigued you have leaky gut,” he said. That’s the condition where holes develop in the thin lining of the gut, allowing food and proteins to escape. When that happens, it causes an immune reaction, which triggers inflammation, a process that drains huge amounts of our precious energy. “Inflammation is actually our white blood cells, our immune system, our foot soldiers, if you will, attacking threats that come into our body primarily through the lining of our gut,” he said. Dr. Gundry says unhealthy foods such as sugar and processed foods can harm the gut. Don’t Overmedicate Dr. Gundry says too many medications can also harm the gut, particularly antibiotics. “Please, please, please try to avoid taking antibiotics for simple things like runny noses or scratchy throats,” he said, adding that antibiotics kill virtually all of the bacteria in the gut. Sometimes antibiotics are life-saving drugs that effectively treat deadly bacterial infections. However, too often they are used to treat viral infections and therefore have no effect at all except to destroy the good gut bacteria. Furthermore, Dr. Gundry warns about eating foods that have been given these drugs. “Try to avoid eating animals that have been raised with antibiotics with factory farms,” he said, “It turns out antibiotics kill off most of the good bugs in our intestines that actually protect us from leaky gut.” “We actually produce ATP, energy, from sunlight exposure,” he said. In order to feel energetic during the day, we need a good night’s sleep. However, blue light coming from our electronics can keep us from falling asleep. Dr. Gundry recommends turning them off hours before bedtime or at night, wearing glasses that block the blue light. Dr. Gundry warns against taking certain heartburn and acid indigestion medications longer than two weeks. “We now know that these actually stop the energy-producing organelles the mitochondria from working because they interrupt how mitochondria produce energy which is called proton pumping,” he said. More Vitamin D, Better Sleep Dr. Gundry says people suffering from low energy usually need more Vitamin D. He recommends a 5,000 IU daily supplement and more time outside. To read the original article click here. For more articles from CBN News click here.

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What Is Adrenal Fatigue? Steps to Overcome It

AHA Publisher — Wed, 21 Apr 2021 07:00:11 +0000

Dr. Josh Axe, DC, DMN, CNS – Did you know that chronic stress can affect your body’s ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives. Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life. Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isn’t always easily recognizable. Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue. If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient intake and lifestyle choices. What Is Adrenal Fatigue? A relatively new term, “adrenal fatigue” was proposed as a new condition in 1998 by Dr. James L. Wilson, a naturopath and chiropractor. His assumption was that an overstimulation of the adrenal glands (or “adrenals”) by long-term stress could lead to an inconsistent level of cortisol (the stress hormone) in the bloodstream. In addition to this overload or improper stress hormone levels, people with adrenal fatigue often don’t have enough DHEA, the “parent hormone” responsible for the creation of many necessary hormones in the body. Dr. Wilson describes the unique progression of adrenal fatigue throughout the day as follows: You wake up and are unable to function without a significant amount of caffeine. You finally feel a boost of energy during the early part of the day. Then your energy levels crash around 2 p.m., rise around 6 p.m. and fall again around 9 p.m. Your energy finally peaks again at 11 p.m. Is Adrenal Fatigue Real? The major issue with recognizing or diagnosing adrenal fatigue is the inability to distinguish its symptoms and patterns from other disorders. The parameters for this condition are nonspecific, which, unfortunately, has led to a great controversy around this topic, even though the very nature of cortisol and bodily hormones is that the effects are far-reaching. A diagnosis for this condition is difficult because stress hormone levels typically fall in what conventional medicine would call “inside the normal range,” although the symptoms are clear to those suffering from the condition. People who believe that adrenal fatigue isn’t a real health concern often state that consistent levels of chronic stress have no effect on the adrenals and the only true endocrine disorders are those caused by other diseases and direct damage to the adrenal glands. However, many practitioners of natural medicine know, from experience in a health care practice and supporting scientific evidence, that hypoadrenia is very real and associated with a number of complications. In addition, adrenal fatigue treatment is relatively non-invasive and is beneficial to your health, no matter the diagnosis. Of course, you should be under the care of a qualified medical professional, such as a functional medicine doctor, you trust, and see her or him about any symptoms you experience (of any disease) so the doctor can determine appropriate treatment. What Are Your Adrenal Glands? Your adrenal glands (adrenals) are two thumb-sized organs that sit above your kidneys and are part of the endocrine system. Also known as the suprarenal glands, they’re involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life. The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis). Adrenal glands play a huge role in stress response. Here’s how it works: Your brain registers a threat, whether emotional, mental or physical. The adrenal medulla releases cortisol and adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart and muscles. The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response and other functions not necessary for immediate survival. Your adrenal glands are also responsible for balancing hormones. Problems with Adrenal Function When discussing problems with adrenal function, it’s important to understand that adrenal fatigue is not the same thing as adrenal insufficiency, Addison’s disease or Cushing’s syndrome/Cushing’s disease. Here’s a quick breakdown of these conditions and how they are different than adrenal fatigue: Adrenal Insufficiency and Addison’s Disease: Symptoms found in adrenal insufficiency that are not found in adrenal fatigue include major digestive issues, weight loss, low blood sugar, headache and sweating. Primary adrenal insufficiency is what is known as Addison’s disease and occurs when the adrenal glands are damaged by some type of trauma and can’t produce enough cortisol or aldosterone. Secondary adrenal insufficiency (which is more common) occurs when the pituitary gland stops producing adrenocorticotropin (ACTH). ACTH is what stimulates the adrenal glands to produce cortisol. What differentiates this condition from adrenal fatigue? More often than not, adrenal fatigue is modeled by an overabundance of stress hormone levels, often at the “wrong” times, while adrenal insufficiency is a consistent inability to produce cortisol. The largest difference between them is that people with adrenal fatigue usually have cortisol levels that fall in “normal” levels but not “optimal,” while adrenal insufficiency patients have cortisol levels consistently outside the normal range. Cushing’s Syndrome/Disease: Cushing’s disease is an extremely rare disease that involves the overproduction of cortisol, outside the normal levels, that most often affects women between 25–40. This condition is sometimes the result of tumors, and in other cases, there is no known cause. Cushing’s can be reversed and is defined as a “curable” condition by the National Institute of Health. Unique symptoms of Cushing’s syndrome (called Cushing’s disease when caused by a pituitary tumor) include abdominal/facial weight gain, male impotence, failure to menstruate, increased risk of miscarriage, high blood sugar and high blood pressure. Symptoms What happens when the adrenal glands stop producing hormones efficiently? Every bodily function is affected, and as adrenal hormone levels ebb and flow abnormally, even the normal “get-up-and-go” you get from them disappears. Studies indicate that adrenal fatigue symptoms include: Autoimmune conditions Chronic fatigue (always feeling tired) Brain fog Hair loss Hormone imbalance Weakened stress response Insulin resistance Lightheadedness Decreased sex drive/libido Moodiness and irritability Depression Muscle or bone loss Skin ailments Sleep disturbances/sleep apnea Weight gain Sweet and salty food cravings Loss of appetite As you can see, there are a number of symptoms that might be related to other underlying disorders, including some very common women’s health issues. Fortunately, the ways to combat these issues are very similar and benefit your overall health. If you’ve experienced any of these adrenal fatigue side effects, take heart, for there are now many natural ways to treat and support your adrenal system. Causes Adrenal fatigue is a condition in which the body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes misunderstood as an autoimmune disorder, adrenal fatigue can mimic some precursors to other common illnesses and diseases. Wellness doctors and practitioners believe that an episode of acute stress or prolonged (especially for over a year), ongoing stress can cause adrenal glands to become overloaded and ineffective, then improperly release cortisol. They believe that hypoadrenia can be caused by: Stressful experiences like death of loved one, divorce or surgery Exposure to environmental toxins and pollution Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness Negative thinking and emotional trauma Lack of sleep Poor diet (including crash diets and inconsistent nutrition) and lack of exercise Pain Food sensitivities Adverse events in childhood Surgery Reliance on stimulants like caffeine or energy drinks Rheumatoid arthritis Diabetes/impaired glucose levels Can stress cause extreme fatigue? Yes, it absolutely can. One study found that students undergoing chronic, long-term stress when prepping for medical exams at the end of their educational careers impaired the students’ cortisol awakening response. By limiting this surge in cortisol that naturally occurs every morning when you wake up to help you feel alert, stress inhibits your ability to wake up fully, no matter how much sleep you get. Another study, released in 2005, found that students diagnosed with chronic fatigue syndrome had “alterations in adrenal function,” particularly in females, suggesting that their adrenal glands were no longer receiving a normal amount of stimulation. Depression may also play a role in the development or effects of adrenal fatigue. Research shows that after a major depressive episode, cortisol responses do not easily readjust to normal levels and might be somewhat responsible for a recurrence of depression. And there’s research suggesting that hypothalamic dysfunction is common in multiple sclerosis, an autoimmune disease. Researchers are evaluatingwhy dysfunction of the hypothalamic-pituitary-adrenal axis is common in multiple sclerosis, but it’s believed to be linked to abnormal cortisol secretion. Treatments There are both conventional and natural treatments for adrenal fatigue. The first step is to diagnose the problem, which can be difficult because most people go too long simply dealing with their symptoms. Diagnosis and Adrenal Fatigue Tests Many people go for some time without consulting their general physicians or endocrinologists about some of the symptoms of adrenal fatigue. This is one major reason why diagnosis of this condition is uncommon. However, experiencing high cortisol symptoms over a long period of time can really take a toll. In addition, some symptoms can be indicative of more serious conditions. If you experience one or a combination of adrenal fatigue symptoms for an extended period of time and your symptoms have begun interfering with normal life, relationships and/or activities — such as work, family time or school — it’s time to visit your doctor and ask about adrenal fatigue. Adrenal Fatigue Tests Tests for adrenal fatigue are, unfortunately, another source of confusion for many. You should know ahead of time that these tests must be done by someone who understands the nature of adrenal fatigue and that tests for adrenal fatigue are rarely definitive. The most common of these tests includes testing bodily fluid for cortisol. Blood tests are almost never helpful in this regard, but a 24-hour salivary panel may help your doctor recognize abnormal cortisol patterns, including a lack or overload of stress response. Many doctors also test thyroid function in conjunction with cortisol levels because of the way these hormonal systems are interconnected. Other tests that may be used to help diagnose or confirm adrenal fatigue include: ACTH Challenge TSH test (thyroid stimulating hormone) Free T3 (FT3) Total Thyroxine (TT4) Cortisol/DHEA ratio 17-HP/Cortisol ratio Neurotransmitter testing There are also two safe home tests you can try, which include: The Iris Contraction Test: The theory behind this test is that the iris will not be able to properly contract when exposed to light in people with weakened adrenal function. The test involves sitting in a dark room and shining a flashlight briefly across the eyes repeatedly. If you have adrenal fatigue, it’s possible that the eye contraction will last no more than two minutes and the eyes will dilate even when still exposed to direct light. Postural Low Blood Pressure Test: In healthy individuals, blood pressure rises when rising from a laying position. Using a blood pressure monitor, you can test your pressure when laying down and then after standing. If you see no rise or a drop in your levels, it’s possible your adrenals have been weakened. Conventional Treatment Because of the controversial nature of this condition, you may need to seek out a naturopath who will help you treat adrenal fatigue with a combination of dietary advice and supplement recommendations, as well as any hormonal or other medications necessary. Studies indicate that an oral dose of 20 milligrams of hydrocortisone is recommended by some for routine cortisol management, while an occasional dose of 50 milligrams may...

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Anxious, Moody Older Adults Are Vulnerable to Worse Cognitive Function

AHA Publisher — Mon, 28 Sep 2020 07:00:51 +0000

Northwestern University via EurekAlert – CHICAGO – Our aging brains collect tangles and sticky plaques that can interfere in our cognition and memory. But some older adults with this neuropathology have more cognitive resilience than others, reports a new Northwestern Medicine study. The reason: their personalities. Personality traits were associated with cognitive resilience, which is the ability to better live with the neuropathology in the brain that causes dementia. Individuals with a greater tendency toward self-discipline, organization, diligence, high achievement and motivation — a trait known as higher conscientiousness — was associated with greater resilience. Individuals with higher neuroticism — a greater tendency towards anxiety, worry, moodiness and impulsivity — were more likely to have worse cognitive function than expected given the amount of neuropathology detected at autopsy. The study was published Sept. 24 in Journal of Gerontology: Psychological Sciences. “These findings provide evidence that it is possible for older adults to live with the neuropathology associated with Alzheimer’s disease and related dementias while maintaining relatively healthy levels of cognitive function,” said lead study author Eileen Graham, a research assistant professor of medical social sciences at Northwestern University Feinberg School of Medicine. “Our study shows personality traits are related to how well people are able to maintain their cognitive function in spite of developing neuropathology,” Graham said. “Since it is possible for personality to change, both volitionally and through interventions, it’s possible that personality could be used to identify those who are at risk and implement early interventions to help optimize function throughout old age.” Personality and other factors that promote cognitive resilience may be particularly important in the context of stress (like the COVID-19 pandemic) and this is an important area of future research, Graham noted. This is believed to be one of the first studies showing an individual’s personality traits are linked to how well they are able to sustain their cognitive function as they age. These findings lend credence to the idea that personality can be leveraged to help individuals maintain their cognitive function when they may otherwise be vulnerable to neurodegeneration. The data was collected at Rush University Alzheimer’s Disease Research Center. Individuals contributed annual psychosocial self-report survey and clinical data. At study enrollment they also consented to donating their brains for post-mortem autopsy. Study participants contributed years of rich data on their psychological and cognitive functioning while they were living, as well as autopsy data after they died. To read the original article click here.

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Do Blue Light Glasses Work? Potential Benefits for Sleep & Eye Health

AHA Publisher — Tue, 04 Aug 2020 07:00:57 +0000

Jillian Levy, CHHC via Dr. Axe – Many experts tell us that when it comes to managing our health, including our body weights and moods, we should be careful not to underestimate the power of sleep. One reason why so many adults and children today are thought to be living in a sleep deprived state is because of high exposure to electronic devices that emit blue light. Because blue light is capable of disrupting our circadian rhythms, or “internal clocks,” blue light glasses are now recommended to improve sleep quality and other concerns. What are the benefits of blue light glasses? While more research on the topic is warranted, there’s some evidence that blue light blocking glasses can positively impact your metabolism, focus, appetite control and more. Read on to find out how to choose the best blue light blocking glasses for your needs, plus tips regarding when and how long to wear them. What Are Blue Light Glasses? Blue light glasses are a special type of eyewear that can block or filter blue light that is emitted from digital screens and electronics. If you regularly deal with issues like eye strain, blurry vision, headaches and trouble sleeping — which you believe may be tied to your use of electronics — then wearing blue light filtering glasses can be a worth a shot. What is blue light that glasses block? Blue light is a type of high-energy light that is bright and has a short wavelength. These are wavelengths of light between 420 and 480 nanometers on the visible light spectrum. While it mostly has a bad reputation, blue light also has some benefits, such as making us feel alert and awake. Most of our exposure comes from sunlight, but electronics also contribute to the amount of blue light that reaches our eyes on a daily basis. Electronics that give off blue light include televisions, smartphones, laptops, computer monitors and tablets, which many teens and adults now report spending multiple hours using every single day. How do blue light glasses work? These glasses are most often used at night to help block blue light emitted from LED devices from reaching the eyes. Studies have found that blue light exposure can suppress natural production of the hormone melatonin, which has sleep-inducing effects. Therefore it’s thought that too much exposure at night can keep you up and disturb your natural sleep-wake cycle. Wearing blue light filtering glasses is therefore a way to prevent sleep dysfunction and possibly to protect the eyes in other ways. Do They Work? Potential Benefits Do blue light glasses really work? Opinions regarding their effectiveness and findings from studies conducted thus far have been mixed overall. Research focused on the effects of blue light glasses is largely still underway. One reason it’s difficult to determine how well they work for the majority of people is because their use isn’t tightly regulated, since authorities such as the Food and Drug Administration in the United States do not consider these glasses to be medical devices. The American Academy of Ophthalmology and the Association of Optometrists in the U.K currently don’t recommendthe use of blue light glasses for the general public, although they haven’t stated that they are dangerous or should be avoided. Their stance is that there isn’t enough high-quality research showing that they work, plus that symptoms like eye strain and headaches may actually be due to issues like squinting while using electronics and poor posture, not blue light exposure. That said, some experts and many people do report experiencing benefits from blue light blocking glasses. Potential benefits may include: Reduced eyes strain, dry eyes and blurriness Reduced headaches Improved sleep habits and decreased insomnia, especially having an easier time falling asleep Enhanced vision (including less blur) Possibly increased protection against development of certain eye diseases, although this is still being studied — it’s currently thought that blue light from devices do NOT damage the retinas or contribute to long-term vision loss, macular degeneration or glaucoma If blue light filter glasses are capable of helping you sleep better, then there’s reason to believe that their benefits can be far-reaching. Sleep deprivation can make it more likely that you’ll develop a range of serious health issues, such as obesity, depression, high blood pressure, diabetes and others. Therefore getting more sleep can be highly protective and important for improving overall quality of life. What to Look for in Blue Light Blocking Glasses What is the best brand of blue light blocking glasses? It really depends on the filter strength that you require and how severe your symptoms are. In terms of where to buy blue light glasses, you can purchase either prescription or non-prescription blue light glasses from your optometrist, in drug stores, in stores that sell glasses/eyewear or online. If you’re dealing with vision-related problems, such as cataracts, or you’ve recently had eye surgery, it’s best to speak with your optometrist about his/her recommendations, since it may be possible you actually require contacts or glasses in addition to filtering glasses. Filters that block blue light can be added to prescription glasses at a relatively low cost, typically under $100. You can purchase non-prescription blue light glasses for around $30 to $100 as well, although more expensive brands are also available. If you’re concerned about also blocking UV light, look for glasses that have a filter providing 100% protection from UV light. When to Wear Them How do you know if you need blue light glasses? If you regularly use electronic LED devices at night, particularly once the sun is down, you may benefit from trying them. However, if you don’t want to invest in these glasses and are skeptical about their effects, experts suggest simply decreasing your evening screen time and/or setting all of your devices to “night mode,” which helps automatically result in less blue light exposure. Is it OK to wear blue light blocking glasses all the time? This may not be necessary, but it shouldn’t be harmful either. Some people find that wearing the glasses while they work helps their eyes feel better and allows them to work longer more comfortably. If you spent a couple of hours on electronics daily, especially during the daytime when you’d be getting blue light exposure anyway from the sun if you were outdoors, it’s probably not a problem to skip the glasses. Some blue light exposure during the day, particularly from natural sunlight, is even beneficial for regulating your circadian rhythm, so don’t be worried about a normal level of exposure. Overall, the best time to wear blue light glasses is at night, during the hours leading up to bedtime when your body is producing more melatonin. But if your eyes feel less strained when you wear them during the day too, then experts say this is fine to continue doing. Risks and Side Effects Blue light glasses may be capable of taking stress off of your eyes and helping you sleep better at night, but they aren’t the only way to take care of your vision of circadian rhythm. Here are other steps to take if you wish to sleep better and avoid eye strain, headaches and other issues: Get sunlight exposure during the day by going outdoors. Just be careful about too much UV-A and UV-B light reaching your eyes, which may be damaging — therefore consider wearing sunglasses if you spend lots of time in the sun. Avoid alcohol and nicotine, especially close to bedtime. Exercise regularly, which can improve sleep quality. Develop a relaxing nighttime routine that helps you cope with stress and unwind. Ideally this routine shouldn’t involve electronics — instead try reading a book, stretching or taking a warm bath. If you do use electronics at night, switch them to night mode. Keep the temperature in your room low, and wear clothes that don’t make you too hot. Limit the amount of hours you spend on electronics if possible. Invest in a good ergonomic chair to support your posture, and make sure your screens are at the right height so you’re avoiding forward head posture. Ideally have your eyes be about 25 inches from the screen and looking just slightly down. When working on a computer or device, take a break every 20 minutes and look at an object at least 20 feet away for 20 seconds. Conclusion What is the benefit of blue light blocking glasses? They help filter/block bright blue light that is emitted from electronic devices. Too much blue light can contribute to issues like sleep dysfunction and possibly eye strain and headaches. What are the best blue light glasses? It depends on why you’re wearing them. If you have severe symptoms or are recovering from eye surgery, you may need a prescription and should speak with a doctor. Otherwise you can purchase them at drug stores or online. Research focused on the effects blue light filtering glasses is overall lacking, and opinions differ about whether or not they are necessary. However, some people find they reduce symptoms like eye strain, dry eyes, blurriness, tension headaches and trouble falling asleep — especially among people using electronics for many hours daily and at night. To read the original article click here. For more articles from Dr. Axe click here.

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Is a Hormonal Imbalance Making You Moody, Anxious, and Overweight?

AHA Publisher — Wed, 27 May 2020 07:00:07 +0000

Dr. Caroline Leaf – The hormonal problem and solution with Dr. Anna Cabeca, OB-GYN and hormone expert: We all know that our hormones are important, but did you know that they can impact our mood and mental health as well? In this week’s blog and podcast, I spoke to Dr. Anna Cabeca, an OB-GYN, bestselling author and hormone expert, about the neuroendocrine system, how our hormones affect our mood and mental wellbeing, how the keto diet boosts brain energy and helps us lose excess weight, and what our urine says about our stress levels. Dr. Anna’s desire to help others was inspired by her own life story. After the traumatic death of her young son, Anna’s health started declining as she went through PTSD-induced early menopause. Even though she was a highly-qualified doctor who had trained at one of the best schools in the country, she was at a loss: nothing was working, so she went around the world looking for answers. During her healing journey, Dr. Anna began to realize the importance of lifestyle choices and habits, and the impact they have on our hormonal health and mental and physical wellbeing. She recognized the importance of a holistic mind and body approach to health, and now teaches others how they too can heal and live their best lives! In her incredible book The Hormone Fix, which is filled with helpful questionnaires, recommendations and tests, Dr. Anna tells women that they do not have to suffer like she did. She explains how it takes more than hormones to fix our hormones. To manage our sex hormones well, we need to focus on our lifestyle, as I discussed in a recent blog and podcast (episode #158). This includes nutrition, exercise, bioidentical hormones and stress management. If we focus on our mind and body health, we can take our health into our own hands! Why is this important? When we experience perimenopause and menopause, which generally occurs sometime between the age of 35 and 55, we enter a period of neuroendocrine vulnerability. This often results in mood swings, irregular bleeding, weight gain, fatigue, memory loss and so on, which is typically treated with medications like birth control pills or SSRI’s. However, these drugs often have negative side-effects, and don’t work for everyone. Stress can make this hormonal process worse, as our cortisol levels are controlled by our hormones. Cortisol is good in balanced amounts; it helps us get up in the morning, maintaining a healthy circadian rhythm, and is anti-inflammatory. Yet, if we are constantly stressed, we produce cortisol in excess, which leads to an imbalance in our hormones which affects our neuro-endocrine system. This, in turn, impacts our mental and physical health, making us anxious, forgetful, overweight and potentially insulin resistant. In fact, when our cortisol is up for too long, the brain shuts down the production of cortisol, which also shuts down the production of oxytocin. This can lead to burnout, isolation, despair, depression, inflammation, hair loss, and other health issues! Thankfully, there is a quick and easy way we can monitor our stress levels: the pH level of our urine! Ideally, we want our urine pH to be great than 7, i.e. alkaline. Acidic urine, that is urine with a pH of lower than 7, indicates high cortisol levels, and is warning sign that you need to do some stress management. Dr. Anna has affordable, easy to use urine strips that can help you monitor your pH levels available on her website. You can purchase these strips at your local pharmacy or online. When it comes to our health, we need to remember that the mind-body connection is real. What we think and how we manage stress directly impacts our physical wellbeing, and vice versa! This is why we should not just focus on our symptoms. We also need to look at all our lifestyle choices and how they affect our hormones and mental health, as I talked about in detail my blogand podcast (episode #158). These include: 1. What we eat. As Dr. Anna describes in detail in her new book, Keto Green 16, ketones from a natural, sustainable low carb/high fat diet are a better source of fuel for the brain and body than glucose, and can help with our hormone production and overall mental and physical health. However, for people who are insulin resistant or older, it can be hard to get into ketosis (you can also test this using a urine strip—Dr. Anna has ketosis strips on her website, and you can also purchase these strips at your local pharmacy or online), which is why intermittent fasting is also good, which trains the brain and body to turn our fat to fuel. This doesn’t mean you must eat meat: Dr. Anna has customizable plans for vegans and vegetarians in her book. If you want to learn more, you can also check out Dr. Anna’ workbook Making Keto Work. Of course, it is also important to remember eating is not just about what you eat, but also how and when you eat, which also affects your health, as I discuss in detail in my book Think and Eat Yourself Smart. Like I always say, there is only one rule when it comes to food: eat real food mindfully! 2. Bioidentical hormones. The brain needs energy, and we are only beginning to understand how this process is dependent on our hormones. When we go through perimenopause and menopause, our hormonal balance is affected, which, in turn, impacts the brain’s source of fuel. As a result, we can experience things like memory loss, fatigue, anxiety and so on. Taking bioidentical hormones is a great way to replace these hormones naturally, especially progesterone, which helps balance systems in the brain and body, including cortisol production. 3. Managing your stress! As I mentioned above, we should always be aware of how stress affects us. If we don’t manage toxic stress and the mind, it can mess with our health. This is why we should pay attention to the physical and emotional warning signals our body and brain sends us. Don’t ignore what makes you feel uncomfortable. Face it and deal with it, before it deals with you! This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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