Cortisol Imbalance

     Living in a modern world, in a society that demands more and more out of us, we can often find ourselves becoming overly stressed, easily exhausted, having a hard time sleeping, and finding it almost impossible to loose weight. These are all symptoms of cortisol imbalance.

     Cortisol is a stress hormone. In fact, it's often considered the primary stress hormone. It's one of the main hormones released when our bodies are kicked into “fight or flight” mode. The “fight or flight” response (also called the acute stress response) is a response that helped our ancestors evolve. When we feel terrified, mentally or physically, our bodies release certain hormones that help us deal with the situation by either running or fighting. These hormones trigger a rapid response from our bodies that results in an increase in our heart rate, blood pressure, and breathing rate. This pumps oxygen to our muscles much faster, allowing us to be stronger and faster for a short time. Afterward, it takes 20-60 minutes for our bodies to go back to normal. 

     Cortisol is a necessary hormone for life, helping us to stay motivated or keep us awake and responsive to our environment. However, being constantly exposed to tense situations, such as traffic or fast-paced work environments, can cause a buildup of Cortisol. Over time your adrenal glands will not be able to keep up the levels of production required by your constant state of stress. This will cause adrenal fatigue, and combined with high levels of Cortisol, this can cause some seriously adverse effects.

Symptoms of Cortisol Imbalance

1. Chronic pain and headaches

     Excessive amounts of stress can put a major strain on your adrenal glands, which can increase your sensitivity to pain. You may start noticing an increase in backaches, headaches, and/or other body aches. If you tend to hold back your tears you should consider having a “good cry” because a number of hormones that cause this sensitivity can be released with those tears.
   

2. Weight gain, especially around the belly

     Excessive Cortisol levels tend to cause weight gain. It stimulates appetite and most of the weight gained will end up gravitating to your mid-section. You may also develop a round face, or fat neck. This can lead to an increased risk of heart disease, diabetes, and obesity.
         

3. Weakened immunity

     When your Cortisol levels are high, your immune system is not able to function as well. This leads to you catching every little germ that you are exposed to. Or so it may seem.
       

4. In ability to sleep and fatigue

     Cortisol directly helps to regulate your waking and sleeping cycles. Imbalanced Cortisol levels can cause problems sleeping and symptoms of chronic fatigue. The occasional bout insomnia is usually nothing to worry about, but if you find yourself experiencing chronic sleep problems and/or excessive fatigue, you may be experiencing a Cortisol imbalance.


5. Mood changes, panic attacks, and/or depression
         
     When your Cortisol levels are high, your feel-good hormones (such as serotonin) are low. This can leave you feeling quite depressed, anxious, and irritable. Making you prone to some crazy mood swings, and panic attacks.


6. Infertility and/or no sex drive

     Fighting or running for you life doesn’t really put most people “in the mood.” So it's no surprise that high levels of Cortisol may reduce you sex drive, and in some cases remove it all together. On top of that, it can lead to problems such as impotence and irregular menstrual cycles which can cause fertility problems.

Tips to help balance your cortisol levels

1. Whole foods diet

     Our bodies actually use Cortisol to balance out our blood sugar when it gets too low. With this in mind, we can use healthy carbohydrates as an excellent tool to help us balance our Cortisol in turn. Also, by switching to a predominantly whole foods diet, we reduce our exposure to foods that increase inflammation, and thus increase our Cortisol. Combining these two strategies in a way to fits your life may be one of the best ways to reduce and balance your Cortisol levels.


2. Stress management

     Cortisol is released in times of stress. So reducing your stress helps to reduce the amount of Cortisol your body releases, and helps provide more time to help your body fully recover from the stress. Using strategies that include meditation, deep breathing, spending time outdoors, healthy exercise, and acupuncture may be a great way to help balance out your Cortisol levels.


3. A matter of lighting

     This may sound ridiculous, but lighting can seriously effect your Cortisol levels. Cortisol issues aren't just from high amounts of Cortisol, it can also be an issue when Cortisol is released at the wrong time. When we are exposed to blue light (such as from a TV or computer screen) at night, our bodies release Cortisol and reduce melatonin. Reducing our ability to get a good night's sleep. Also, when we spend a lot of time indoors and don't get much natural sunlight during the day, our bodies can get confused as to the time and release these hormones at inappropriate times. Try going outside for 30 minutes within an hour of waking up, and using blue light filters on your devices at night. This can seriously help balance out the timing of your body's release of Cortisol and help balance out your Cortisol levels.

4. Essential Oils

     It's no secret that smells evoke feelings in us. You smell a certain scent and you remember a pleasant moment, maybe it's the smell of fresh baked apple pie. You smell that and remember your grandmother making one for you when you were little. Or maybe you smell coffee and feel instantly alert, just from the smell. Whatever the reason, smells can be strongly effective. Certain essential oils can actually reduce your Cortisol levels by scent alone. Try diffusing essential oils that help aid relaxation. Lavender, myrrh, frankincense, bergamont, clary sage, sandalwood, and thyme are just a few. You can also dilute essential oils into a carrier oil and make your own massage oil to use when you are feeling especially stressed.


5. Adaptogen Herbs

     Adaptogens are a classification of herbs that help you body recover from and adapt better to stress. They naturally balance hormones (including Cortisol), reduce inflammation, lower fatigue, reduce inflammation, and help control blood sugar and blood pressure levels. A number of them have been tested and proven to actually reduce Cortisol levels. Here are just a few to look into adding into your daily routine.
         Ashwagandha
         Tulsi (or Holy Basil)
         Astragalus
         Licorice Root
         Medicinal Mushrooms such as Reishi or Shiitake



     I hope this helps you be more mindful of your stress levels and gives you a good idea of what to do when the stress gets to be to much. If you have any questions of comments, please leave them below.

Resources:

6 Ways to Lower Your Cortisol Levels: Dr. Axe: https://draxe.com/cortisol-levels/

8 Signs You're Suffering From A Cortisol Imbalance: Atlas Drug & Nutrition: http://atlasdrugandnutrition.com/cortisol-imbalance/

Cortisol/Adrenal Fatigue (Men): Genemetics Health Institute: https://www.genemedics.com/hormone-therapy/mens-hormones/cortisoladrenal-fatigue/

Cortisol/Adrenal Fatigue (Women): Genemetics Health Institute: https://www.genemedics.com/hormone-therapy/womens-hormones/cortisoladrenal-fatigue/

Cortisol Imbalance Symptoms: Livestrong: https://www.livestrong.com/article/94310-cortisol-imbalance-symptoms/

How I Reduced My Cortisol Levels Naturally With Food & Light: Wellness Mama: https://wellnessmama.com/1570/reduce-cortisol/

Symptoms of Cortisol Imbalance in Women: Tranquility Labs: https://www.tranquilitylabs.com/symptoms-of-cortisol-imbalance-in-women/

Nothing Says “I Love You” Like Damiana

    Valentine’s Day is just around the bend, and it just so happens to be put right into one of the more stressful times of the year (tax season), which means some of us may need a little help getting “in the mood.”  Damiana, Turnera diffusa, is one of those amazing herbs that provides a bit of relaxation and stimulation in just the right ways.  It also has a few other benefits that make it worth looking at for those few who don’t need the aforementioned help. 

Herb Overview:

Family: Turneraceae

Genus: Turnera

Species: diffusa, aphrodisiaca

Common Names: Damiana, Mexican Damiana, Mexican Holly

Parts Used: Arial Parts (everything above the ground)

Properties and Actions: Increase libido, relieve depression, reduce blood sugar, calm nerves, reduce spasms, dry secretions, stimulate digestion, antiseptic, kidney tonic, energy tonic, general tonic, increase urination, and mild laxative.

     Damiana is native to Mexico, Central and South America, and the West Indies.  It was used by the Aztecs as an aphrodisiac, by Mexican women to stimulate lovemaking, and is commonly included in herbal remedies for prostate health.  Science has not determined its usefulness yet, but traditional medicine has made this herb the go-to for most sexual issues for both men and women.  Some people have also recorded that they experienced a mild euphoria after consuming damiana, almost like the effects of cannabis.  The euphoric effect and the sexual stimulation make this a great herb to use in place of alcohol as well.  Some people have also reported that after taking damiana, their alcohol cravings have been reduced. 

     All playfulness and speculation aside, what does damiana actually do?  Traditional medicine uses damiana as a sexual stimulant and to treat both erectile dysfunction and anorgasmia.  This is most likely due to the fact that damiana increases circulation to the sexual organs in the human body, and increases their sensitivity as well.  Damiana is also a great hormone balancer and is used quite often to help women who suffer from premenstrual tension (PMT) as well as women who are going through menopause.  It is a natural anti-anxiety and anti-depressant, the effects of which can be most clearly witnessed when you are actively feeling down or out of sorts before drinking the tea.  In many cases, the feeling of well-being will be almost immediate.  Many people have smoked damiana in order to wean themselves off tobacco, and with a great degree of success.  Since damiana is both antiseptic and diuretic, it is often used in the treatment of urinary tract infections (UTIs).  Many traditional medicine systems also use damiana for bronchitis and asthma. 

Cautions and Warnings:

     As with all herbs, respect should be given and caution should be used.  Damiana does tend to increase libido as well as fertility in women, and sperm count in men.  Consume this herb with family planning in mind.  Some people have reported erotic dreams shortly after beginning regular consumption, however these tend to dissipate after a week or so.  Damiana also has a history as an abortifacient herb (can cause abortions), so please do not use damiana while pregnant.  There is a chance that, with prolonged use, it could interfere with the body’s ability to absorb and use iron.  But this usually only happens when consumed more than 3 days a week for long periods of time.  However, this is definitely an effect that should be monitored if you are prone to anemia.  Also, since damiana does have the effect of lowering blood sugar, if you are diabetic you should exercise caution with this herb.  Avoid it if you are hypoglycemic or taking medications to lower your blood sugar.  This effect is only a concern when consuming the tea, tinctures should be safe, but your blood sugar should be monitored just in case. 

     I hope everyone has a wonderfully romantic Valentine’s Day this year!  If you have any questions or comments, please feel free to leave them below!

Resources:

Annie’s Remedy: Damiana: http://www.anniesremedy.com/herb_detail201.php

Happy Herb Company: Damiana: http://happyherbcompany.com/damiana

Henriette’s Herbal: Properties and Uses of Damiana: http://www.henriettes-herb.com/eclectic/bios/bios-king-damiana.html

Herbal Resource: Damiana – A Medicinal Herb: http://www.herbal-supplement-resource.com/damiana-herb.html

Herb Wisdom: Damiana: http://www.herbwisdom.com/herb-damiana.html

Mayo Clinic: Anorgasmia in Women: http://www.mayoclinic.org/diseases-conditions/anorgasmia/basics/definition/con-20033544

Mayo Clinic: Erectile Dysfunction: http://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/basics/definition/con-20034244

Raintree: Damiana: http://www.rain-tree.com/damiana.htm#.WJfu31MrJ1s

Food For Thought: The Connection Between Diet and Mental Health

     Comfort food.  We’ve all heard of it.  We’ve all had those days where we just want something familiar and comfortable to eat.  In many instances, just the smell of these dishes cooking is enough to lift our spirits.  In some cases, they are a crutch for us in our darkest moods.  These instances leave no room for doubt that food can affect our moods.  However, comfort food isn’t the only food that can do so, and in many cases our choice of comfort foods can actually hurt our mood later on.    

     In recent years, there seems to have been a major increase in the occurrence of mental illness and mood disorders.  With this increase, researchers have begun looking more and more into causes and new treatments.  One thing that has seemed to come from this is a deeper look into the connection between your gut and your brain.  Most of us have heard of the Central Nervous System (CNS), the brain and spinal cord, or the Peripheral Nervous System (PNS), nerves and gray matter.  However, there is another nervous system that most people never learn about.  That nervous system is the Enteric Nervous System (ENS).  The ENS lines our gastrointestinal tract and help to digest our food by controlling blood flow and secretions.  While this seems pretty straight forward, this nervous system is so complex that many people refer to it as our “second brain.”  Our gut communicates with our brain in many ways, so many that science is still trying to figure out what it’s all about.  One thing that we do know is that our gut is connected to mood disorders and autism. 

     In 2013, there was a major study done on mice that had the same behavioral pattern as humans with autism.  These mice were introduced to a certain strain of bacteria that changed the balance of bacteria in their guts.  When this change occurred, these mice showed a remarkable change in behavior as well, becoming more social and less anxious.  Similar studies have been performed since, studies that have changed how doctors view both mental illness and digestive disorders.  This change has led to a trend where doctors are prescribing depression medicine to patients with Irritable Bowel Syndrome (IBS) in a hope to improve the communication between their gut and their brain. 

     This connection between our nutrition and our mental health makes even more sense when you consider the fact that our brains are always working, and like every other organ or system in our body, our brain needs fuel.  We know that proper nutrition provides the right kind of fuel for our body to work, but what is proper nutrition for our brain?  There have been a number of studies on this subject as well, and most of them agree that processed foods and foods high in sugar are the worst foods for your brain.  Diets high in these foods can lead to mood disorders, such as depression, as well as impaired brain function.

     We also have to remember that our brain is made up of 60% fat, and uses fat as its primary fuel source.  This means that we need to keep a decent amount of healthy fat in our diets for proper brain function.  This is a primary example of why “low fat” foods can actually be dangerous for us.  Many of the foods that are labeled “low fat” in the grocery store are actually loaded down with sugar and trans fats to make them taste better, to encourage repeat purchases. 

    

So what should we avoid to keep our brains healthy? 

·         Sugary Drinks

·         Excessive Caffeine

·         Refined and Sugary Foods

·         Trans Fat – fried foods, margarine, baked goods, processed snack foods

·         In some cases, Dairy

Ok, now what should increase to provide our brains with the right fuel?

·         Omega 3 Fatty Acids – oily fish (salmon, trout, and mackerel), walnuts, flax, olive oil, eggs, and dark leafy greens

·         Whole Grains (in some cases people feel better leaving these out as well)

·         Fruits and Vegetables

·         Organic and Home Prepared Foods are best!

     I hope that I have given you some “food for thought” in this entry.  If you have any questions or comments, please leave them below in the comments! 

Resources:

Dr. Axe: The Gut-Brain Connection: https://draxe.com/gut-brain-connection/

Greatist: How Eating Fat Can Make You Smarter: http://greatist.com/eat/healthy-fats-best-foods-for-brain-health

Harvard Health: Nutritional Psychiatry: http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Mental Health America: Healthy Diet: http://www.mentalhealthamerica.net/conditions/healthy-diet-eating-mental-health-mind

Mental Health Foundation: Diet and Mental Health: https://www.mentalhealth.org.uk/a-to-z/d/diet-and-mental-health

Psychology Today: The Gut-Brain Connection: https://www.psychologytoday.com/blog/evolutionary-psychiatry/201404/the-gut-brain-connection-mental-illness-and-disease

Safe Harbor: The Role of Diet in Mental Health: http://www.alternativementalhealth.com/the-role-of-diet-in-mental-health/

Wellness Mama: Can Your Food Affect Mental Health?: https://wellnessmama.com/31032/food-mental-health/

The Winter Blues

    In Florida, most of us don’t have the “winter blues” like they do up north.  That doesn’t mean that we don’t get them, or that we don’t hear about them.  But many Floridians might be surprised to find out that the “winter blues” are an actual, diagnosable, concern.  They are actually called Seasonal Affective Disorder (SAD) and modern science has linked this type of depression to a lack of light.  During the fall, the day starts getting shorter until at the autumn equinox the day and night are, roughly, the same length.  However during the winter the nights take over and the days are much shorter.  This causes as many as 20% of the population to experience seasonal depression.  This condition is often misdiagnosed, but is experienced by men, women, children, and pets. 

     Typically symptoms will begin around late fall/early winter and will not ease until around spring.  Of course, the Holiday stress doesn’t help, but family gatherings (when not stressful) can be a beautiful way to lift your spirits this time of year.  Symptoms include; feeling depressed most of the time, feeling hopeless or unworthy, low energy levels, losing interest in things you previously enjoyed, changes to your appetite (particularly cravings for carbohydrates), weight gain, feeling sluggish or easily agitated, hypersensitivity to rejection, oversleeping, and irritability.  Many of these symptoms can be traced to the changes in Serotonin and Melatonin levels that happen naturally this time of year, but overall, the exact cause is a mystery.  Most typical treatments include light therapy and prescription drugs. 

     In Traditional Chinese Medicine (TCM), experiencing SAD is a natural occurrence because human beings are drawn to nature and nature affects us all.  In TCM, everything has a yin (feminine, passive, coolness, darkness, nourishment, negative) and a yang (masculinity, activity, warmth, brightness, disbursing, positive).  Yin and yang are opposing forces that complement each other, together they form a complete whole.  Autumn begins the yin cycle in the year, and people who have a natural inclination to yin will feel all of the yin nature in a more pronounced way.  This is also the time of year associated with the kidneys, which are the root of our Qi (vital energy).  This time of year we will naturally crave foods that provide a quick burst of energy and are high in calories (carbohydrates and sweets).  Stress (physical, mental, and emotional alike), lack of sleep, and poor nutrition will quickly deplete the body’s energy reserves and leave us open to depression and illness. 

     The TCM approach to SAD starts with balance.  Making sure to take the body’s natural inclinations into account, finding a balance with a combination of proper diet, exercise, home life, and spirituality are key.  This said, acupuncture has been known to have great results with all kinds of depression.  Herbs, massage, and either Tai Chi or Qigong are also extremely useful.  The most effective TCM recommendations, however, are to follow nature’s example.  In the fall and winter, be active but careful not to overexert yourself.  Be outside whenever you can, even just a 10 minute walk around noon will help you get more sun and revitalize your body in the middle of the day.  Make sure you are getting the right amount of sleep, and eating healthy.  Nature shows us that the winter is for reserving your energy for the abundance of growth in the spring.  Don’t be overly hard on yourself, if you feel the need to take things easy, do.  Spend time reflecting and relaxing.  Enjoy your family get-togethers, but don’t ignore your need to spend time alone.  Balance is key. 

Resources:

Alternative Mental Health – Natural Treatment for Depression and Seasonal Affective Disorder: http://www.alternativementalhealth.com/natural-treatment-for-depression-and-seasonal-affective-disorder/

Many Lives Chinese Medicine- Seasonal Affective Disorder from a Traditional Chinese Medicine Perspective: http://manylivescm.com/seasonal-affective-disorder-from-a-traditional-chinese-medicine-perspective/

Mayo Clinic – Seasonal Affective Disorder: http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

The Power of Purslane

     One of the most amazing things about living in Florida is the absolute abundance of plants and wildlife. Even living in the city (Orlando), I can still look around me and find plants, animals, and insects. This place is just overflowing with life. Everywhere you go you can find weeds (I hate the term “weed”) poking up through the cracks in the pavement, or in between sections of the sidewalk. One of the more common weeds we see this time of year is purslane.

     Purslane Portulaca oleracea is a succulent, which means that one or more of its parts is swollen to allow for the accumulation of fluids. The plump part of purslane though is the leaf. Along with plump leaves, purslane has tiny yellow flowers and a strong stem. One of the major varieties I see around here even has red stems. Almost every place on Earth has a variety of purslane, and with its great taste and a high amount of nutrients, it has been eaten all over the world. The taste is mildly sour and it has a slightly chewy and crunchy texture. This plant is most commonly used as a raw green in salads or as a pot herb (meaning you cook it in a pot like Southern greens). The flowers and stems are edible as well as the leaves. This tiny plant is jam packed with nutrients. Even some nutrients, like omega-3 fatty acids, that are not typically found in the plant kingdom. It also has more beta carotene than spinach, as well as an incredible amounts of vitamin C, calcium, phosphorus, iron, magnesium and potassium.

     Though it is easy to find nutritional and culinary information on purslane, its uses as a medicinal herb are not quite as well known. In Traditional Chinese Medicine (TCM), purslane is used to improve both respiratory and circulatory function. In traditional European herbalism, it has been used to treat arthritis and other inflammation. It is known to be helpful in cases of scurvy, cataracts, heart disease, asthma, gingivitis, multiple sclerosis, and psoriasis. It is also a great immune booster. It has been suggested as a daily tonic for the reduction/prevention of headaches. Purslane contains at least two kinds of antioxidants that have been known to prevent cell mutation, so it can prove to be helpful in the prevention of cancers. Purslane is believed to help balance the body’s insulin. It can also counter the negative effects of consuming too much caffeine, such as jitters and sleeplessness. It also contains antidepressant substances such as calcium, magnesium, potassium, phenylalanine, and tryptophan that have been known to help counter depression by moderating the chemicals that cause depression.

     There is one major warning that comes with this herb though. If you are prone to kidney stones, you want to avoid high doses of purslane as it contains oxalates which can cause stones to form in the kidneys.

Resources:

Websites

Herbal Legacy: http://www.herballegacy.com/Griffiths_Medicinal.html

Modern Herbal: http://www.botanical.com/botanical/mgmh/p/prugol77.html

Mother Earth News: http://www.motherearthnews.com/organic-gardening/power-packed-purslane-zmaz05amzsel.aspx

Nourishing Gourmet: http://www.thenourishinggourmet.com/2009/09/purslane-a-mighty-weed.html

Organic Authority: http://www.organicauthority.com/eco-chic-table/dont-pull-the-purslane.html

Organic Lifestyle Magazine: http://www.organiclifestylemagazine.com/purslane-recipes

PCSA: http://www.prairielandcsa.org/recipes/purslane.html

Susan Weed: http://www.susunweed.com/Article_Joy-of-Purslane.htm

Books:

Edible Wild Plants of Eastern/Central North America by Lee Allen Peterson