Download THE STRESS SOLUTION: Supporting Hypothalamic

THE STRESS SOLUTION: Supporting Hypothalamic-PituitaryAdrenal Axis Balance
Nutritional Support and Guidance for Energy and Wellness
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
© Dr. T Adatya 3750 Oak Street P: 604-224-2124 www.dradatya.com
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TABLE OF CONTENTS
The Stress Progression
The Hypothalamus-Pituitary-Adrenal Axis
The Stress Response
Optimizing the Hypothalamus-Pituitary-Adrenal Axis (HPA Axis)
Function
Balancing Cortisol
The Stress Presentation
The Stages of Stress
Late Stage Sleep Support
Should I take a Multiple Vitamin?
Specific Treatment Suggestions: Supplement Options
Correcting Sleep Pattern Abnormalities
Lifestyle Support
Dietary Support
Tests Available: Food Sensitivity, Salivary Cortisol
Closing Remarks
References
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
© Dr. T Adatya 3750 Oak Street P: 604-224-2124 www.dradatya.com
2
The term wellness can be defined as not merely the absence of
disease, but as a state of total physical, biochemical, emotional,
psychological, and spiritual health. Based on this definition,
chronic stress plays a role equally important to physical health in
defining our overall wellbeing. Chronic stress is largely dependent
on the structure and function of the brain, spinal cord, and
peripheral nervous system, and influences the entire body.
The Stress Progression
In a seminal paper published in 1950 in the British Medical
Journal, Hans Selye MD, PhD, described the human physiological
response to prolonged stress as a General Adaptation Syndrome
(GAS). Selye identified the three stages—alarm, resistance, and
exhaustion—as a guide to assist healthcare professionals with
their evaluation and early intervention strategies.
The impact of stress is a spectrum requiring thorough practitioner
analysis of each patient. And the impact of stress on what is now
referred to as the hypothalamic-pituitary-adrenal (HPA) axis is
individualized and varied in its outcome.
Modern therapeutic intervention strategies for stress disorders are
therefore focused on the limbic and endocrine system. The limbic
system is a small portion of the brain that focuses on maintaining
homeostasis or balance. The limbic system is responsible for
ensuring our basic human needs are met via control of our hunger
and thirst mechanisms, body temperature, sexual drive, response
to pain and stress, and emotions. The hypothalamus and pituitary
gland, two of the busiest parts of the limbic system, work to
regulate multiple body systems via the release of hormones. The
hormones released by the pituitary and response hormones
released by targeted glandular tissues make up the endocrine
system.
Another important part of the neuroendocrine system, the adrenal
glands, are triangle-shaped glands located above the kidneys that
are responsible for releasing hormones in response to stress. The
adrenal glands produce a number of hormones including
corticosteroids, such as cortisol, and catecholamines, such as
epinephrine (adrenaline) and norepinephrine.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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The Stress Response
Stress can affect the function of metabolic processes regulated by
the HPA axis. Although changes in metabolic function may at first
be adaptive, chronic (on-going) stress may necessitate additional
support of various metabolic parameters. The HPA axis
influences hormones, inflammation, blood sugar regulation, and
other metabolic processes. Previously, physicians focused on the
necessity of supporting only adrenal function and coined terms
such as “adrenal fatigue;” however, we have since learned that
the effects of stress affect more than the adrenals. In addition,
focusing only on cortisol and/or adrenal function may overly
simplify complex interactions among several systems, and miss
the contributions of the central nervous system, environmental
factors, and other metabolic factors.
External stressors are translated into biochemical signals, many
of which influence the feedback loops of the HPA axis. Prolonged
stress may continually activate the HPA axis and affect the
balance of hormone and cell mediators. Cortisol is perhaps the
most important hormone involved in the adaption process.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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Cortisol is released by the adrenal cortex in response to stress;
however, continued release from chronic stress affects
hypothalamic and pituitary feedback loops in a way that may lead
to persistent activation.
HPA axis activation and cortisol issues can persist for years, with
effects on most major body systems including: gastrointestinal,
neurological, musculoskeletal, endocrine, respiratory, and
immune. Via the HPA axis, stress can affect physical, behavioral,
and/or neuropsychiatric function.
The American Institute of Stress reports that 75–90 percent of
visits to primary care physicians are stress-related; therefore,
supporting HPA axis homeostasis is a significant goal for a broad
range of people.
Optimizing HPA Axis Function
The foundational strategy of HPA axis optimization involves
effective detection of cortisol release and cortisol impact, followed
by an appropriately-designed lifestyle and dietary supplement
regimen. Modern understanding of HPA axis involvement in
stress provides healthcare professionals with a unique opportunity
to address underlying factors thereby improving patients’ ability to
respond and adapt to stressful stimuli while promoting energy
recovery and restorative sleep.
Along the entire stress spectrum, salivary cortisol monitoring can
be an important diagnostic tool for some patients, especially
during the resistance
stage. Glucocorticoids (stress hormones)
are significant regulators of physiological reactions to stress, and
cortisol is the primary glucocorticoid that helps regulate our stress
response. Cortisol also stimulates the release of other hormones
to maintain balance.
Balancing Cortisol
Under normal conditions, blood hormone levels of cortisol peaks
before awakening and decreases throughout the day. When
cortisol levels are blunted upon awakening, this can indicate HPA
axis disruption. Cortisol measurement throughout the day can
provide valuable clinical information. Patients who are under
stress may have surges of cortisol that are superimposed on their
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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innate circadian patterns.
HPA activation can also affect normal sleep cycles, and lack of
sleep can alter HPA axis function and the cortisol feedback loop.
Key clinical goals are to support hypothalamus and pituitary
sensitivity to cortisol, maintain healthy circadian rhythm, and
support limbic system activity to reduce inappropriate threat
perception. Cortisol secretion should ideally peak between 6 AM
and 8 AM, with a natural decline throughout the day and the
lowest levels achieved between 6 PM and 8 PM.
The Stress Presentation
The impact of stress is unique to each person; it can manifest
through a range of symptoms and laboratory values.
The following chart provides a guideline for the spectrum of
responses across the 3 Stages of Stress Resistance to help you
identify yours. A comprehensive physician analysis can also be
valuable at identifying an individual’s stress response stage and
unique treatment options.
For targeted supplement solutions for each stage, refer to page
11.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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3 Stages of Stress
Disruptions in the signaling pathways of the endocrine system can
affect both mood and the stress response. Endocrine support for
mood abnormalities can be directed towards the hypothalamus
and pituitary, the thyroid, and the adrenal cortex.
Early-Stage
In the Early-Stage of stress resistance, patients can benefit from
supplementation with herbs and nutrients that calm HPA axis
activation, support healthy cortisol balance, and help relieve
occasional anxiety and stress.
• Ashwagandha (Withania somnifera) has been shown in clinical
studies to reduce stress and occasional anxiety in adults.A
literature review demonstrated that ashwagandha exerts
“positive influence on the endocrine, cardiopulmonary, and
central nervous systems.
• L-Theanine, an amino acid found in green tea, has been shown
to inhibit cortical neuron excitation, thereby creating feelings
of calm, supporting blood pressure already within normal
limits, and improving mood.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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• Magnolia (Magnolia officinalis) has been shown to provide
calming effects, which can be in part attributed to its
interaction with receptors for the neurotransmitter gammaaminobutyric acid (GABA).
• Phosphatidylserine (PS) has been shown to support an adaptive
cortisol response to stress. One study involving young adults
demonstrated that PS positively influenced feelings of stress,
heart rate, and mood.
Mid-Stage
Patients in the Mid-Stage of the stress response can benefit from
adaptogens, which are botanical ingredients that support the
body’s ability to respond to stress and restore homeostasis. This
may, in turn, influence mood, cognition, and energy levels.
Rhodiola (Rhodiola rosea) is an adaptogen that that helps
to reduce occasional fatigue, improve mood, and
promote psychological adaptation.
Wild yam (Dioscorrhea villosa) prevents reductions in brain
catecholamine and monoamine oxidase levels and may
increase dopamine and serotonin levels during stress.
Siberian ginseng (Eleutherococcus senticosus) supports
adrenal function, regulates neurotransmitters, and may
increase resistance to stress.
Ashwagandha (Withania somnifera) may modulate
hormonal changes that occur during stress.
Maca (Lepidium meyenii) has been shown in preliminary
human research to have a positive influence on mood,
feelings of occasional anxiety, and libido.
Late-Stage
In the Late-Stage, patients can benefit from adrenal-supportive
nutrients and botanicals including Ashwaganda, Licorice root and
Magnolia officinalis to support healthy cortisol production.
Fortifying the diet with essential vitamins that can be depleted by
stress is also important in maintaining adrenal cortex function,
combatting occasional stress-related fatigue, and promoting
energy recovery.
• Vitamin B1 (thiamine) is a water-soluble, sulfur-containing
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treat, cure or prevent any disease.
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member of the B vitamins; the coenzyme form of thiamine
plays a role in energy production.
• Vitamin B2 (riboflavin) is necessary for energy production as
well as normal cell function and growth. Animal research
shows that a riboflavin deficiency leads to an initial increase,
followed by a decrease, in adrenal cortex activity.
• Vitamin B5 (pantothenic acid) is involved in numerous biological
reactions, including the production of energy and the
synthesis of steroid hormones, including cortisol. Vitamin B5
is required for normal function of the adrenal cortex.
• Vitamin B6 (pyridoxine) is a cofactor for approximately fifty
different enzymes and plays a role in the production of
neurotransmitters, such as serotonin, dopamine,
epinephrine, norepinephrine, and gamma-aminobutyric acid
(GABA).
• Licorice (Glycyrrhiza glabra) root extracts have been shown to
influence cortisol production in both animals and humans by
inhibiting 11beta-hydroxysteroid dehydrogenase, the enzyme
responsible for converting cortisol to cortisone. In one study,
supplementing with licorice extract increased saliva cortisol
levels in healthy women.
Late-Stage Sleep Support
Sufficient quality sleep is vital to overall health and well-being.
Sleep plays a modest but important role in modulating HPA axis
activity by inhibiting cortisol secretion as part of the daily rhythm
that controls sleep and wakefulness.
Disruptions in this cycle due to abrupt shifts in sleep duration or
sleep quality have been found to disturb the daily cortisol rhythm.
Conversely, activation of the HPA axis can lead to arousal and
occasional sleeplessness. Supporting sleep efficiency and the
daily cycle of cortisol secretion can help positively influence
daytime performance and a normal stress response.
• Melatonin is synthesized from tryptophan and secreted by the
pineal gland during periods of darkness. Human research
has found that supplemental melatonin promotes sleep,
improves sleep quality, and shortens sleep onset latency,
particularly in people age 55 and older.
• L-Theanine has been shown to increase serotonin and
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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9
dopamine levels in animals and in humans, which may
promote muscle relaxation and improved sleep.
• Magnesium glycinate is an inhibitory neurotransmitter in the
central nervous system. Clinical trials involving healthy
human volunteers show that glycine positively influences
sleep quality.
• 5 HTP (L-5-Hydroxytryptophan) is a serotonin precursor that
supports sleep regulation. In a small double-blind trial,
supplementation with 5-HTP increased rapid-eye-movement
(REM) sleep, which may suggest improved sleep quality.
Should I Take a Multiple Vitamin?
Although it may be easy to follow a healthful lifestyle under good
circumstances, when one becomes stressed the good diet,
regular exercise, and routine relaxation techniques like meditation
and yoga can often go out the window. As a result, individuals
experiencing chronic stress are susceptible to multiple nutritional
deficiencies brought on by skipped meals, grabbing fast food onthe-run, mindless munching, and eating the wrong foods.
Stress can result in cravings for foods high in fat, sugar, and salt.
Cortisol can also result in weight gain, which can then instigate a
crash diet. A recent study found that taking a fish oil supplement
could inhibit stress-induced increases in cortisol production.
Nutrients most likely to become depleted from chronic stress are
the B vitamins, vitamin C, zinc, and magnesium – but any nutrient
is fair game when one is not eating a healthy diet. Vitamin B1 and
vitamin B5 are important nutrients for functioning of the adrenal
glands – the most important glands in the fight against stress.
Vitamin B6, folic acid, and vitamin C are important for the
formation of chemicals called neurotransmitters that are
necessary for balancing emotions. GABA is one of the most
important calming neurotransmitters during times of runaway
stress. GABA, vitamin B3 (in the form of niacinamide), and
vitamin B12 (in the form of methylcobalamin) can help provide
restful sleep.
As you can readily see, many vitamins and minerals are involved
in the stress response or can become depleted during times of
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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runaway stress. Therefore, it is important to take a good, superior
multiple vitamin and mineral formula, especially under stressful
circumstances.
In addition, supplementation with specific nutrients and/or herbs
can help support your adrenal glands, provide a calming effect,
and help with sleep.
Specific Treatment Suggestions: Supplement Options
The following include quality nutritional supplements to support
the health and well-being of patients in various stress response
stages.
Early-Stage: Cortisol Reducer
Helps reduce stress hormone, promote relaxation, alleviate
fatigue & chronic apprehensiveness, without the use of habitforming ingredients. By balancing cortisol levels, Cortisol Reducer
can help reduce stress, which supports a restful night’s sleep
without diminishing daytime alertness.
Cortisol Manager can be taken in conjunction with Adrenal Forte
when additional energy and stress support is needed.
Cortisol Reducer features:
•
•
•
•
Ashwagandha
L-theanine
Phosphatidylserine
Relora (a proprietary blend of plant extracts from Magnolia
officinalis and Phellodendron amurense)
• Magnesium glycinate
• Effective: 71% of study participants experienced improved sleep
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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• Fast-Acting: reduced cortisol by more than 60% after only 24
hours
A 28-day pilot study using the ingredients in this supplement
found that stress was significantly reduced during the course of
the study. In a subgroup tested for salivary cortisol levels, a drop
of more than 60% was observed after the first dose and averaged
75-83% reduction at study’s end.
Mid-Stage: Adrenal Forte
Adrenal Forte combines five powerful adaptogenic herbs to help
the body better response to both mental and physical stressors.
With key ingredient, such as Ashwagandha, Rhodiola root extract,
and Eleuthero root extract, combined with standardized extract of
Schisandra, Licorice and Wild Yam root, Adrenal Forte supports
healthy stress hormone balance via the HPA axis. *Note: Many
anti-fatigue formulas use high doses of Rhodiola, this has an
opposite, sedative effect on the adrenals. Low doses of Rhodiola
(not exceeding 100mg) during the day boosts energy, high doses
do not.
•
•
•
•
•
Non-stimulant formula.
Reduces mental stress and fatigue.
Improves mood and calms occasional anxiety
Supports cognitive function.
Late-Stage: High ORAC MultiForce + Adrenal Forte
• Combats stress-related fatigue and promotes energy recovery.
• Includes ingredients to support healthy adrenal gland function.
This combination utilizes L-tyrosine in the adrenal formula for
added thyroid metabolism support and active forms of essential
B-vitamins that can be depleted by stress. Activated 5 MTHF in
this formula supports synthesis of serotonin, melatonin and DNA.
The inclusion of antioxidants such as Vitamin C, turmeric, alphalipoic, resveratrol, and the organic berry blend helps to further
combat stress-related fatigue and promote energy recovery.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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Over the past decade, numerous studies have identified the
benefits of antioxidant phytonutrients and compounds found in
fruits and vegetables that assist in maintaining cell function.
Berries for instance have been found to improve cognitive function
and protect delicate brain structures from oxidative damage.
Consuming a variety of fruits and vegetables, along with
antioxidant nutraceuticals may help protect against harmful
agents and preserve the longevity of cell health.
Late Stage Sleep Reset: Cortisol Reducer + Any combination
of key ingredients below which can be custom compounded
to address unique needs.
Managing stress can help support healthy sleep patterns.
Conversely, obtaining a sufficient quantity and quality of sleep is
vital to preserving a healthy stress response system. Sleep plays
a modest but important role in modulating hypothalamic-pituitaryadrenal axis activity by inhibiting secretion of the stress hormone
cortisol.
Cortisol Reducer supports the ability to fall asleep and stay
asleep, enhancing overall sleep quality without morning
drowsiness. L-theanine promotes alpha-brain wave activity,
relieves occasional anxiety, and may counteract the stimulating
effects of caffeine.
Melatonin is a natural hormone secreted by the pineal gland.
Melatonin helps to promote relaxation and healthy sleep patterns.
Best taken before sleep while participating in a relaxing activity.
Magnesium is needed for more than 300 biochemical reactions in
the body. Magnesium glycinate in particular helps maintain
normal muscle and nerve function and helps keep heart rhythm
steady. Alterations in autonomic nervous system response may
be a result of magnesium deficiency.
5-HTP (5-hydroxytryptophan) is the immediate precursor of
serotonin, and supplementation provides nutritional support for
normal sleep and mood. 5-HTP supplementation has also been
shown to have pain-reducing and appetite- controlling effects.
Best taken between meals.
L-Tryptophan is an amino acid that promotes sleep and is found
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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in small amounts in all protein foods. It is a precursor to the sleepinducing compounds serotonin (a neurotransmitter), and
melatonin (a hormone which also acts as a neurotransmitter). For
tryptophan to have a sedative effect, it needs to enter the brain by
crossing the blood-brain barrier and is best absorbed with a lowprotein, carbohydrate-rich snack or meal.
GABA (gamma-aminobutyric acid) is an important amino acid
neurotransmitter in the brain. It regulates brain nerve cell
functions and has been referred to as the brain’s natural calming
agent.
Botanical herbs: synergistic blends of potent nervine botanicals
including valerian root, passion flower, lavender, california poppy,
motherwort, avena sativa, scullcap and other calming herbs can
promote relaxation and provide relief of occasional muscle stress
due to occasional overuse, as demonstrated in controlled trials
published in peer-reviewed medical journals.
Bio-identical (natural) Progesterone cream or oral capsules in
addition to effectively helping to manage the symptoms of pms
and menopause, this hormone is also helpful in controlling anxiety
and aiding with sleep quality and latency.
Correcting Sleep Pattern Abnormalities
Sleep is a necessary body function that allows the body to
perform many essential tasks. It is during sleep that the brain
commits new information to memory via a process known as
memory consolidation. Lack of sleep may lead to feelings of
irritability, disrupt the ability to concentrate and lower stress
tolerance.
Getting adequate sleep is also influential on weight. Poor sleep
habits can influence the body’s hormonal regulation of hunger, as
well as storage of carbohydrates and fat. In addition, sleep
influences immunity, as immune cell efficacy appears to be
negatively affected by poor sleep habits.
Despite its importance, many people still struggle with getting
enough sleep. Most people require eight hours per night to
function at an optimum rate. Surveys estimate that the average
North American is currently only getting six and a half hours a
night and many experts feel that the actual number may be even
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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less.
In addition to not allowing enough time for sleep, sleep pattern
abnormalities affect many people and disrupt their ability to
receive adequate rest. Individuals with sleep pattern abnormalities
may struggle to initially fall asleep or may have difficulty remaining
asleep and falling back asleep throughout the night. Although
everyone may occasionally experience these symptoms, routine
sleep disturbances that are interfering with your daily life may
require therapeutic interventions.
The physiological induction of sleep is largely dependent upon
cortisol secreation and melatonin release. Melatonin is an
endocrine hormone synthesized by the pineal gland from the
amino acid tryptophan. The body’s release of melatonin is a way
of maintaining circadian rhythms, or the biological clock.
Melatonin synthesis is triggered by darkness and inhibited by
cortisol and bright lights. It is believed that the availability of
artificial lighting has led to disruptions in this natural process,
resulting in the sleep pattern abnormalities commonly seen today.
If sleep pattern abnormalities are due to the consumption of
certain substances known to disrupt sleep, such as caffeine or
alcohol, then removal of the offending item may be a simple and
effective way to manage the condition. Unfortunately, sleep
problems are commonly due to deep underlying emotional issues.
Stress, anxiety, and depression may all result in sleep difficulties.
Avoid foods linked to hyperactivity. These may include
caffeine and refined sugars.
Maintain regular sleep and wake times. Having a regular rest
pattern throughout the week, even on weekends, can strengthen
the body’s adherence to its circadian rhythm.
Avoid alcohol. Alcohol may cause sleep disruptions.
Avoid bright lights. Light interferes with the pineal gland’s
release of melatonin, the hormone that induces sleep.
Create a comfortable sleeping environment. Consider
environmental factors such as mattress comfort, temperature, and
noise which may influence sleep quality.
Exercise regularly. Routine exercise has been shown to improve
sleep quality. Avoid intense exercise within three hours of bed
time.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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Foods for sleep: Foods that induce relaxation may encourage
better sleep. Foods that contain carbohydrates and the amino
acid tryptophan increase both serotonin and melatonin production
for a sedating effect: humus, turkey, keifir, hazelnuts, yogurt,
cheese, almond butter, organic milk
Remember that bedtime snacks should be between 200 to 300
kcal. Large meals before bed may provoke sleepiness at first, but
can cause digestive disturbances that interfere with sleep. Also,
stay away from foods that contain refined sugars or caffeine
which may increase brain activity.
Lifestyle Support for a Healthy Nervous System
The ability to respond to stress has the potential to interfere with
the enjoyment of life and even the ability to perform ordinary daily
activities. Incorporating lifestyle, nutritional, and behavioral
recommendations can help support healthy HPA axis function.
Although specific recommendations differ based on the stage of
stress resistance, below are a few considerations:
Practice self-love and self appreciation. Happiness and mental
wellness come from within. Take time to notice your strengths
instead of focusing on shortcomings.
Exercise. Physical activity increases the production of
endorphins, brain chemicals with “feel good” effects. . Examples
of physical exercise include the following:
• Organized aerobics
• Brisk walking
• Hiking
• Running
• Dancing
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treat, cure or prevent any disease.
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• Bicycling
• Stretching exercises
• Strength-building (weight training, core conditioning, pilates)
• Swimming
• Yoga
Try aromatherapy. The sense of smell is strongly connected to
the limbic system, the portion of the brain that controls emotions.
Smells like sandalwood and lavender have been shown to
promote relaxation. Smells linked to personal happy memories,
such as the smell of baking cookies, can also stimulate mood
enhancement.
Direct nervous energy into a positive action. Sitting and
thinking about worries can enhance feelings of uneasiness.
Involving yourself in an
activity such as cleaning the house or
reading a book can reduce feelings of apprehension.
Help someone else. Assisting someone with their personal
needs can be very therapeutic for reducing unsettling feelings.
Assist a coworker with a job they need done or lend a listening
ear to a friend. Improving the well- being of others may put
personal worries in perspective.
Laugh. Giggling can reduce levels of stress hormones such as
epinephrine / (adrenaline) and cortisol. It also works to increase
endorphins.
Talk about it. Sometimes our problems are too big of a burden to
endure alone. Talking to a friend or professional may provide
relief.
Allow time for meditation and relaxation. Induction of a more
tranquil state of mind can reduce stress and improve overall
wellbeing. Relaxation techniques help relieve muscle tension,
support cardiovascular health, and promote mental and emotional
calmness. Examples of relaxation techniques include:
• Meditation
• Deep-breathing exercises
• Progressive muscle relaxation
• Yoga
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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Focus on calming images. It is believed that 80% of human
mental stimulation is derived from sight. Keeping pictures on hand
of beautiful scenery or loved ones can provide mental cues that
may induce relaxation.
Dietary Recommendations for a Healthy Nervous System:
Mood Foods. Certain foods or combinations of foods can trigger
brain activity that affects mood. Proteins are the building blocks of
neurotransmitters. Foods that are high in the amino acid tyrosine
promote synthesis of dopamine and norepinephrine to signal
alertness. Low-carbohydrate, high-protein, tyrosine-containing
foods that rouse brain activity include soy products (e.g.,
edamame, tempeh, tofu, miso), eggs, low-fat dairy, meat and
seafood.
Tryptophan-containing foods can increase synthesis of serotonin
to induce pleasant and sedating effects. When tryptophan intake
is coupled with carbohydrates, rising insulin levels allow more
tryptophan to enter the brain to further stimulate these agreeable
results. Carbohydrate- and tryptophan-containing foods for
calming the brain include chocolate, nuts, legumes, and seeds.
Avoid Allergenic Foods. Avoid allergenic foods that can cause
immune activation. Research indicates that stimulating the
multitude of immune cells in the intestines can lead to an increase
in stress hormones. Some of the most common allergy-inducing
foods include:
• Peanuts
• Gluten
• Dairy
• Soy
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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18
• Yeast
• Eggs
• Corn
• Citrus
Choose carbohydrates carefully. Glucose is the primary fuel
source for the brain. However, not all carbohydrate-containing
foods are created equal. The complex carbohydrates provided by
whole grains and some fruits and vegetables are broken down
slowly to provide a steady supply of glucose to the brain.
Meanwhile, simple sugars provided by refined carbohydrates
enter the bloodstream quickly, causing temporary spikes in brain
activity followed by a crash.
• Eat whole foods rich in minerals and B vitamins- Green leafy
vegetables -romaine lettuce, kale, collard greens, spinach.
Whole grains – brown rice, quinoa, teff, oats. Raw or dryroasted nuts and seeds – almonds, walnuts, sunflower
seeds, pumpkin seeds. Cooked beans – area a rich source
of magnesium (a vital stress-relief mineral).
• Eat cruciferous (cabbage family) vegetables that support
enzymes that metabolize stress hormones more readily.
Cabbage, kale, cauliflower, broccoli, brussel sprouts.
• Break the fast and eat a good-sized breakfast. Skipping
breakfast and drinking a cup of liquid cortisol (coffee) first
thing in the morning will surely spike stress hormones.
Feed your brain smart fats. Omega-3 fatty acids are the primary
fats incorporated into the structure of brain tissue. Diets low in
these essential fatty acids could result in deficiencies in brain
function. Increasing intake of omega-3 fatty acids has been
shown to improve academic performance in struggling students.
Cultures whose local diet is rich in omega-3 fatty acids, such as
Eskimos, report lower incidences of degenerative diseases
associated with the central nervous system. Diets high in
saturated fats or trans fats derived from hydrogenated oils have
been linked to an increased incidence of neurological
abnormalities.
Incorporating wild caught fish, walnuts, almonds, freshly ground
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
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19
seeds and chia seeds are also a good way to incorporate good
fats into your diet and supply healthy sources of fat for your brain.
Avoid habitual caffeine use from colas and coffee. Although
caffeine can provide an increased sense of mental alertness,
reliance on caffeine to stay awake throughout the day may be
indicative of poor health habits and caffeine directly assaults the
adrenal glands. Green tea does not have the same consequences
and is a good alternative to coffee.
Increase antioxidant intake. A diet rich in fresh fruits and
vegetables will help provide the antioxidants necessary to protect
brain cells from damaging free radicals. Both oxidative stress and
inflammation have been linked to degenerative neurological
conditions.
Stay hydrated. Nerve signaling is largely dependent on proper
hydration Dehydration impairs nerve transmission to compromise
nervous system function. Aim to drink plenty of water throughout
the day to maintain healthy fluid balance.
Take probiotics and increase fermented foods in your diet.
Probiotics have been shown study after study to be a pivotal
component of neurotransmitter production in the gut. Research
into the gut-brain connection continues to reveal the importance of
gut microbes and the benefits of supplementation.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
© Dr. T Adatya 3750 Oak Street P: 604-224-2124 www.dradatya.com
20
The most common food intolerances or allergies: Gluten (wheat,
spelt, barley, rye), Dairy products, Eggs, Soy, Peanuts, Corn
Tests Available:
Food Allergy Testing, IGG and IGE mediated blood spot :
Food allergies and a buildup of toxic metabolites have also been
linked to abnormal stress response, concentration difficulties, and
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
© Dr. T Adatya 3750 Oak Street P: 604-224-2124 www.dradatya.com
21
moodiness. Patients may wish to complete a modified elimination
diet followed by a food challenge to determine if there are food
allergenic or food intolerant components to their ailment. Likewise,
detoxification programs may also be supportive in order to
remove toxins that could potentially further aggravate these
conditions. A whole-food, low-allergen diet free of refined sugars
and caffeine may be a supportive approach to achieve optimum
adrenal health and reduce undesirable behaviors.
Salivary Cortisol Test – this 4 tube test kit is currently
considered the gold standard for measuring the diurnal secreation
pattern of cortisol and therefore is helpful in identifying the stage
of hypothalamus-pituitary-adrenal dysregulation and
corresponding treatment.
Closing Remarks
The first defense in supporting a healthy stress response is the
use of therapeutic interventions directed towards supporting the
hypothalamus-pituitary-adrenal axis itself.
It is commonly believed that a decline in energy, along with a
physical deterioration of the adrenal gland, is a natural part of
aging. However, new research suggests that individuals with
healthy hypothalamus, pituitary and adrenal cells (HPA axis) can
avoid experiencing a deterioration in energy and vitalness as they
age.
The HPA axis determines the individual’s ability to interact with
their environment, learn and retain information, and express
healthy emotions. It is also responsible for orchestrating a
complex symphony of hormonal, neurochemical and electrical
signals to maintain the body in a state of optimal health.
Preservation of HPA axis function is dependent on healthy
nutrition and lifestyle habits as well as engaging in activities to
support rest and rejuvenation. Sustaining adrenal and autonomic
nervous system health is important throughout life to optimize vital
mental functioning and energy.
Regardless of what your stress-relief program involves, make a
commitment to incorporate these changes into your daily routine –
for your health and for those you love. This is your life. Live it well.
This information is for educational purposes only and is not intended to diagnose,
treat, cure or prevent any disease.
© Dr. T Adatya 3750 Oak Street P: 604-224-2124 www.dradatya.com
22
In health,
Dr. Tesnim Adatya
Naturopathic Physician
3750 Oak Street
Vancouver, BC
P: 604-224-2124
www.dradatya.com
Dedicated to supporting the optimal health and
well being of patients for nearly twenty years
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26
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© Dr. T Adatya 3750 Oak Street P: 604-224-2124 www.dradatya.com
27