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3October Lecture with Toby Morrison: Ask who doesn’t suffer from (show of hands): Stress? Wake tired and /or experiences a mid afternoon energy slump? Trouble sleeping? Well heres the good news, you don’t have to! Has anyone heard of the term adrenal stress or adrenal fatigue? For those of you who are experiencing acute or long term stress, fatigue, and/ or the typical ‘tired but wired’ feeling leading to sleeping difficulties, you are likely to suffer from adrenal gland issues. What are the adrenals? They are the little ….sized glands, which sit on top of your kidneys and can be felt on your back. Normally, these small glands release a hormones including cortisol, adrenaline when required in response to stress. The body naturally produces more cortisol in the morning, and the production should taper off over the day, to very low levels by night, to encourage the production of melatonin, the hormone which makes us sleepy. Another hormone produced by the adrenals is called DHEAS, commonly referred to as the youth hormone. For many with adrenal gland issues, this natural cortisol pattern is disrupted, leading to syptoms of either adrenal stress or fatigue: Adrenal Stress: This occurs when too much cortisol is being produced over the day, or when there are high levels when the levels should be low eg. low morning, but high evening cortisol. Symptoms and conditions may include: Wake either tired, or stressed. Anxiety Heart palpitations Tired and wired ‘Second wind’ at night leading to sleeplessness and insomnia Mood swings. Tension Allergies Headaches Hypoglycaemia Hayfever Auto-immune disorders Low blood pressure (under 120/80) Breathing difficulties Chrons disease Asthma Ulcerative colitis Rheumatoid arthritis Sleep apnoea Skin problems Inability to treat thyroid problems Acne Infertility Adrenal Fatigue When someone has been experiencing adrenal stress for some time, adrenal exhaustion can develop. The adrenals can only cope with the higher demand for cortisol for a certain period of time, before they will wear out consequently leading to chronically low levels of cortisol, and therefore energy. Additionally to any of the above symptoms, adrenal fatigue can cause these symptoms and conditions: Trouble waking and exhaustion through the day Second wind at night which can lead to sleeplessness and insomnia. If exhausted enough, no problems sleeping, but wake with feeling of not having slept. Mood swings Chronic Fatigue Exhaustion Joint and muscle pain Inability to recover quickly from an illness that are mild in most others Bone demineralization Frequent infections The Thyroid Adrenal Connection The health of the thyroid and adrenal glands affect one another. In any case of under or overactive thyroid, It is important to first look at the adrenals, as both adrenal stress and fatigue can be the underlying cause of the imbalance. How to test for adrenal imbalances: So you’ve ticked off several of the symptoms and/ or conditions that were listed and are sure you suffer from adrenal imbalances. Before jumping to conclusions, it is important to confirm through some tests. The necessary tests to determine thyroid and adrenal health: 1. Barnes Basal Body Temperature test, to check how well thyroid hormones are being used within the cell. Blood tests for thyroid hormones are not a very good indication of thyroid gland function, as they show only how much thyroid hormone is circulating in the blood, but not at the cellular level. See attached handout for more info. If this shows consecutively low, it is necessary to look into your adrenal function. 2. Saliva Hormone Test for Adrenal Health: All Day Cortisol + Morning DHEA. This will indicate the health of the adrenal glands and their production of cortisol over the day. Any drops in levels indicate adrenal exhaustion as the adrenals aren’t producing enough cortisol over the day, and any spikes in cortisol levels indicate the early signs or adrenal exhaustion. Both require treatment. 3. Get your blood sugars checked regularly. You want to aim for levels from 4-5 regularly. If they are getting high or lower regularly, you should look at getting a Glucose Tolerace Test done (see the GP), and ask for Glucose as well as Insulin. If your results indicate imbalanced glucose or insulin, supplemental support of chromium, magnesium, herbs cinnamon, gymnema, B vitamins, and essential fatty acids can help support the body to use glucose properly for energy. What are causes of adrenal imbalances causes you ask? Stress. Some stress is good for us, such as the short term stress our ancestors experienced when being chased from a saber toothed tiger. As soon as the threat is over, so is the stress and therefore the need for adrenaline and cortisol. These days everyone experiences some form of stress, but it is the ongoing stress that is the detrimental kind, whether it is financial, work related or relationships, whn hou cant escape the stress, it leads to long term demand on the adrenals. Electromagnetic radiation. Get studies and articles from Sherrill. Poor diet. Pushing yourself too hard, too much work, not enough rest. Treatment to nourish the adrenal and thyroid glands: Dietary: Follow the guidelines in my book ‘Your Journey To Health and Happiness’. Plenty of filtered / spring water (toxins such as chloride and fluoride put extra stress on the body). I recommend the addition of super foods into your diet, to help add as many nutrients as possible. Maca, coconut, greens (wheat grass, barley grass, spirulina, chlorella). Supplements are required, as even with the cleanest, organic diet, our soils in Australia are depleted of important nutrients. Stress (physical, mental and emotional) also cause deficiencies in the body and therefore increase nutritional requirements. I expand on this later. Add 1 tsp of a himalyan salt sole, to a glass of water and drink first thing in the morning. See ‘Himalayan Salt’ handout for more information. Follow this with a fresh vegetable juice, for quick easy absorbable nutrients. Stressed adrenal glands require nourishment with adequate protein within an hour of getting up in the morning and no longer than 4 hours before the next protein containing meal (3 main meals over the day with 2-3 small snacks). This may include organic/ free-range eggs, turkey, chicken, lamb, beef, nuts, seeds (quinoa, chia, hemp, amaranth, buckwheat, sunflower and sesame seeds; almonds, brazil, walnuts, cashews, pecans, hazelnuts). If you don’t get enough protein through the diet, at the right time, anxiety and exhaustion may result. Hypoglycaemia (low blood sugar) is the worst stress of all for adrenals; therefore follow the above guidelines to maintain level blood sugars. Consume bone broths/ stocks, together with fermented foods regularly, to help heal any gastrointestinal tract damage, promote healthy digestion and absorption of nutrients. Include at least 1 tbsp of coconut oil daily in the diet, to support energy production. It is a safe, stable oil to cook with, but can be eaten raw in foods and drinks and absorbed through the skin when massaged into the body as a moisturiser. Include 1-2 eggs (if not intolerant and the yolks are more nourishing) in your diet, every 2-3 days, for Vitamin A levels. Vitamin A is crucial for the health of the thyroid, as it concentrates in the adrenal glands and may improve their function. Buy organic produce as much as possible, to minimize your exposure to pesticides, as they affect the health of your thyroid and will put extra stress on the adrenals. Ensure you consume filtered water, as sodium fluoride will compete with iodine uptake in the body. Iodine is a crucial mineral for the thyroid gland. Grander is a top of the range water filter for your home. Eliminate: Grains (wheat, barley, rye, oats, kamut, rice, millet and corn). They put the adrenals and thyroid gland under stress. Also bread contains bromine, which also competes with iodine in the body. High carbohydrate meals (bread, pasta and other grain products) have led to severe glycogen depletion and therefore negative effects on cortisol levels. Replace grains with vegetables, fruits, seeds, nuts, legumes (if well tolerated and are prepared properly), meat, fish and eggs (see dietary guidelines handout). Soy, including lecithin. Soy suppresses the thyroid gland and when taken in excess, can destroy it. Sugar, agave, artificial sweeteners. Vegetable oils. Only use extra virgin olive oil and other cold pressed oils (for dressings) and coconut oil, ghee or lard (for cooking). Alcohol. If you do consume, vodka or gin (with soda or coconut water and fresh lemon/ lime), or organic red wine are the better options. See Dietary Guidelines handout for extra info All cruciferous vegetables should be cooked (steamed, stir-fried, baked) or fermented. This includes cabbage, turnips, cauliflower, mustard greens, kale, millet, brussel sprouts and radishes. Nuts walnuts and peanuts should also be activated. When raw, these foods act as a goitrogen in the body, competing with iodine uptake and therefore affect the function of the thyroid gland to produce thyroid hormones. Lifestyle: Get any amalgum (mercury) fillings removed, as it is impossible to restore thyroid health when mercury is being released in the mouth each time you eat and drink. Rest is very important! Retire for the day no later than 10pm, as people with low adrenal and thyroid activity require a greater need for rest. Once the adrenals have been stressed, you become much more vulnerable to infections, sex hormone imbalances and late nights or long working hours will affect your energy levels. Even if you can’t sleep, go to bed before 10pm and try to sleep until you naturally wake up. If you suffer from restless sleep, this may be a problem with glycogen depletion, which a small snack of protein just before bed will help eg. A few nuts or ¼ boiled egg. Some helpful supplements for restless sleep include Theanine (for active mind), Melatonin (if you can get this in from overseas), Magnesium and herbs Passionflower, Valarian and Hops. Make sure your room is completely dark and you have access to fresh air (window open). No bue light within ½ hr before bedtime. Find a hobby or activity which helps you relax and aim to do this at least once a day. This helps to rejuvenate the body: meditation, deep breathing exercises, yoga, Epsom salt baths, are effective activities. See ‘Overcome Your Stress’ handout for more information. Toby will demonstrate a helpful meditation practise next. Exercise is important to help lower stress levels. Start slowly with walking and slowly increase time and intensity. If you play sports, ensure you enjoy yourself, otherwise it may be stressful for your body and therefore adrenals and thyroid gland. If you are in the adrenally exhausted stage (eg. Chronic fatigue), Toby is going to expand on grading exercise to help build your fitness levels gently. Surround yourself with positive people, who’s energy you are attracted to. Negative people will drain your energy and contribute to adrenal stress. A perfect read is ‘The HoneyMoon Effect’ by Cell Biologist Bruce H Lipton ph.D. Limit use around technology giving off electromagnetic frequencies. This includes TV’s, Laptops, Computers, Ovens, Fridges etc and especially wireless internet. Talk about study of french banning wi-fi in schools. They didn’t ban wifi in schools for nothing! Use fluoride and sodium lauryl sulphate free toothpaste. These chemicals pose a stress on the body and the fluoride particularly competes with the important mineral iodine which is used to produce thyroid hormones. Supplements that may be included in your treatment plan: Iodine is the most important nutrient for thyroid health - 20% of the body's Iodine concentrates in the Thyroid Gland. It is an essential component of the thyroid hormone precursors. Maca Powder. Maca is a dehydrated, cruciferous root vegetable. It is a benign, medicinal food, which has been in use for 10,000 years, possibly more, and has had ample time to be judged effective. It is rich in minerals and nutrients that will help to support both the thyroid and adrenal glands. It is made up of proteins, as polypeptides (11 per cent), calcium (10 per cent), together with magnesium and potassium, which are present in significant amounts. Other minerals include iron, silica and traces of iodine, manganese, zinc, copper and sodium. Vitamins in maca are thiamine (B1), riboflavin (B2) and ascorbic acid (Vitamin C). The amino acid proteins in maca include aspartic acid, glutamic acid, serine, histidine, glycine, threolline, cystine, alanine, arginine, tyrosins, valine, methionine, isoleucine, lysine, hoproline and sarcosine. Maca powder is a potent glandular and hormonal aid, helping to increase progesterone levels. This is important in adrenal stress and fatigue, as when the body requires larger amounts of cortisol, it will break down the sex hormones to create more cortisol. This often leads to low progesterone in comparison with oestrogen and testosterone, leading to common symptoms of irritability and violence, high risk of breast and uterine cancer, PMS, fibroids, heavy periods, clots. In men low progestersone can lead to a higher amount of dangerous DHT and lower amounts of healthy testosterone, therefore causing prostatic enlargement, low libido and balding. Raw Dessicated Glandulars from organically raised NZ animals. Whole adrenal tissue and adrenal cortex provide a component to the adrenal cortex specific for tonifying the adrenal glands. Supplementation may help the ability to cope with stress and has been shown effective in the case of adrenal insufficiency. Activated B Vitamins. Vitamin B5 may activate and “revive” exhausted Adrenal Glands. Vitamin C. Vitamin C is essential for the function of the Adrenal Glands - the Adrenal Glands contain approximately 30 mg of Vitamin C - the second highest concentration of Vitamin C of any component of the body. See if I can get Sherrills one. Tyrosine. May be beneficial for hypothyroidism patients, as it assists in the function of the thyroid gland to produce thyroid hormone. Herbs Coryceps, Withania and Rehmania support the adrenal glands, helping with energy levels and stress response. Licorice (not for those with HBP), Korean and Siberian Ginseng (for those who are adrenally exhausted) are also helpful herbs for the adrenal glands, however are not appropriate to use with Maca powder. Rhodiola, Rhemania? and Withania are powerful adaptogeninc herbs, with the ability to help support energy for those who are exhausted, or calm the bodies stress response in the case of adrenal stress. Glutathione. This is a substance which is naturally produced in the body, to use for energy production, as the master antioxidant (helps to regenerate others such as Vitamin A, C and E), liver detoxification (without adequate GSH, the body can not rid of toxins such as heavy metals and chemicals which the body is exposed to on a daily basis) and an important antiinflammatory for the body. As we age, levels of GSH decline rapidly, and with todays society, we need this substance more than ever. This is why I recommend everyone support their levels with supplementation. The challenge is to effectively increase the levels in the body, as a pill, powder or tablet of the actual glutathione substance is broken down in the stomach into its individual amino acids (building blocks) and therefore absorbed as seperate substances. I have discovered a couple of GSH supplements that I am happy with, which deliver the cofactors the body requires to produce its own (on demand) requirement for GSH. These have both been backed by scientific studies- one a peer reviewed study. HCL and enzyme support. Often with adrenal stress, the body doesn’t concentrate properly on producing adequate stomach acid levels, therefore digestion is affected. Inadequete stomach acid production is common, which can lead onto food intolerances. I recommend taking HCL and Pepsin as well as enzymes to enhance digestive support. October workshop with Toby Morrison : Sat …. Oct at Higher Health Wellness Centre, The Parade, Norwood Include: Start by asking them what healthy eating means to them… Go through my personal guidelines (briefly) and say more in my book. Eg. sugar free (use only min amounts of natural ones that don’t spike blood glucose levels), grain free, dairy free (unless raw or fermented yourself), soy free, (maybe have these listed on a whiteboard and I turn it around and discuss each point briefly), no transfats, no potatoes, no deli meats, organic where possible- go through clean 15 and dirty dozen. Go through a typical day of how to eat healthy eg. lemon water, juice, smoothie, snacks, lunch, snacks, dinner, herbal teas and water. Following all guidelines from my book (free copy??) Recipes given and show them how to make or just have them pre made and we can serve them after discussing them. Breakfast Recipes: Daily Detoxer, My Health My Hapiness Green Start Juice, My Health My Happiness Protein Power. Discuss the benenfits of each spice and what lemon does. Benefits of each superfood and how it keeps blood sugar stable, keep us full and stops sweet cravings. Benefits of juicing and importance of no/ min fruit. Morning snack recipes: Guacamole Dip (avo, lemon juice, chopped tom) & Hommus dip served with carrot and celery sticks. Avocados fat content helps to keep our blood sugar levels stable. Free from preservatives, sugar, dairy, transfats which bought ones have. Servings with carrot and celery is a good way to increase vegetable intake, but also prevents consumption of transfats, grains, preservatives from crackers. Lunch Recipe: Quinoa stirfry with baby spinach or lemon spinach chicken. Importance to cook with coconut oil. Explain the benefit of quinoa over rice, but also warn to soak and some ppl may not be able to tolerate/ break down properly. I actually prefer no quinoa, but it is a good transitioning seed to get off the grains and is a source of protein for veg and vegans. Discuss importance of not using microwave to reheat, best to ue stove top or have cold. Afternoon snack: Bliss balls (buckinis one). Minimal honey. Much better option than an afternoon biscuit/ cake. Dinner: Fish Curry (from website), served with quinoa/ bake fish and use the dukkah from the lamb recipe. Desert: Iced choc. Cost: Take into account costs of food. Eg. for 50ppl, so they all get to try some of the recipes.