ZERO Holiday Burn out!

As we approach Christmas in full force this year, don't let stress get the best of you. Between gift shopping, family obligations, holiday parties, and of course, the elephant in the room, the economy, we still have so much to be thankful for this holiday season and our health is top on that list! We must avoid BURN OUT!! So, keep your mental health and do not allow stress and depression to ruin your holidays! Now is not the time to neglect your Health!

21 Stress Busters

1. Laugh out loud, start with a giggle and work your way into a roar. You can't help but release the "feel good" endorphins while laughing!
2. Play with a pet
3. Remove obvious stressors
4. Get enough sleep
5. Go dancing
6. Forgive. If you are holding a grudge or are angry with someone, set up a time to meet with them and explain your feelings or find a way to release them yourself.
7. Take the stairs instead of the elevator
8. Do Yoga
9. Sing out loud
10. If you feel like crying, cry. It's cleansing to your spirit.
11. In a crisis, ask your self "will this matter to you in a year from now?"
12. Go for a 30 minute walk or hike
13. Stand still and be still for 2 minutes, shhh no talking.
14. Get a stress ball and SQUEEZE!
15. Meditate on the word love, this word holds the highest frequency known.
16. Take a bath.
17. Clean out a closet
18. Learn to say no.
19. Make a list of what you need to get done that day. There, now you can stop going over and over it in your head.
20. Call someone you care about.
21. Breath

Eating Healthy this Holiday

Apple Pie, Stuffing, Mashed Potatoes.....I know, I know, I know...... It can be hard to eat healthy over the holidays season! Here are a few tips to help you make good choices and prevent over eating:

1. If you have to take a deep breath between bites, STOP EATING! Your body is satisfied!
2. Chew each bite at least twenty times.
3. Put down your fork between bites. (this gives your salivary glands time to release digestive enzymes to break down any carbohydrates you are eating.)
4. Use your molars to chew and break down your food adequately, your GI tract will be grateful!
5. Don't drink cold drinks with food. This dampens and dilutes hydrochloric acid, digestive juices, and enzymes.
6. Dinner should not be the largest meal of the day - Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
7. If you are upset, angry or in an irritated mood, wait to eat! Your body can not digest well when it is stressed.
8. The best oils to cook with are, in this order:
~olive oil
~coconut oil
~butter - organic and non salted
~grapeseed oil
~rice bran oil
9. Add a teaspoon of Flaxseed, Grapeseed or Sesame seed oil to salad dressings for extra anti-oxidants.
10. Steaming is better than grilling, and Stir-Fry is better than Steaming. Stir-fry is best because the food is cooked so briefly that is retains most of its nutrients.

We have so much to be thankful for. Bless your food and eat your food with thanks. As you eat your food, your cells, tissues, and organs are cleansed, strengthened and renewed. See yourself strong and healed this Holiday Season!

The Miracle Cure.....

It's not fish oils, not calcium or magnesium, not even vitamin D...but Water. Water is the single most important nutrient in your body. So simple, yet so many of us are dehydrated. Your body loses about two quarts of water a day through perspiration, urination and exhalation. It is important for our bodies that we replenish this.

Water is needed and involved in every function of our body:
Muscles are about 75% water
Brain Cells are 85% water
Blood contains 82% water
Even your bones are 25% water

By depriving your body of water, your organs and cells can not function to their highest capacity. Water is essential for cell life and existence. You can live five to seven weeks without food but no more than 5 days without water.

Major signs you are dehydrated:

*Joint and Arthritis Pain - water is a main lubricant in the joint spaces.
*Digestion Issues - water helps keep digestive juices in the GI tract supplied
in order to create the acids it needs to prevent ulcers, gastric reflux, and constipation, and heart burn.
*High Blood Pressure - when the body is dehydrated it can restrict the flow of blood to non vital organs and only concentrate on vital organs.
*Asthma - bronchial tubes need adequate hydration to prevent constriction
*Poor Memory - Synapses in the brain slow down without adequate hydration.
*Weight Management - When you are dehydrated your body releases a hormone, aldosterone, which causes water retention.


If you are suffering from any of the above Conditions or Symptoms instead of reaching for a big gulp, star bucks, or any of the other unnatural beverages we consume.... try drinking more natural clean water. Gradually increase the amount of water you drink each day and these symptoms may start to subside.

So, how much water do you need to drink??

Take your body weight in pounds and divide it by two.
This is the number in ounces that you should drink per day.
__________Weight / 2 = ___________ounces per day

ACHHOO!!!!

Achoo!!!!

If you live in Austin and other allergen-laden locales, you are certainly familiar with the outward symptoms of airborne allergies. And if you've ever rushed to the bathroom after lunch, you may also be familiar with some food allergies and what they do to you. But did you know that depression can actually be a symptom of an allergy at work in your body? So can muscle aches, joint pain, anger and irritability, even an inability to think clearly. The list of allergy symptoms goes on and on.

The exact cause of allergies isn't known. Western science defines an allergic reaction as the body's defense mechanism against an allergen or foreign substance. The body's immune system takes over in an attempt to protect it. Ironically, your body is making you uncomfortable by fighting what are often benign substances.

Allergies to airborne substances, ragweed, mold, dust, mountain juniper, are often indicative of inflammation somewhere in the GI tract. They are typically secondary to a food allergy that is creating the inflammation.

Some allergens are actually inherited, but these are few. In fact, allergic reactions to soy, peanuts, dairy products, and wheat appear to be the only genetic allergies. Changing the pH and calming the inflammation of the bowels is the key to reducing or eliminating allergies. While it isn't an overnight process, the results are worth it-living without sinusitis, itchy watery eyes, headaches, pressure, fatigue, drainage, sinus infections, irritable bowels, spastic colon, diarrhea, and constipation.

You may be shocked to discover how many of your seemingly unrelated symptoms are actually allergies. Other symptoms of allergies include migraines, heartburn, fainting, blood-sugar problems, indigestion, and even mood disorders. Often, depression is actually a result of commonly ingested allergens, and many people find they can reduce or eliminate their need for psychotropic medications by modifying their food intake.

In my office we use homeopathic remedies, herbs, acupuncture and adjustments to alleviate allergy symptoms and the cause.

Can Stress Make You Stupid?

As I've said before, the Adrenal Glands release Cortisol during stress. High cortisol causes decreased cognitive function, meaning you can't concentrate. You have brain "fog", and you are unable to stay on task.

It is important for busy, stressed people to realize that if your stress continues and your adrenal glands continue to produce cortisol every day, your memory will start to fail and deteriorate. Your ability to perform intellectually and stay on task will also decline.

A report by Newcomer at al (1999, Archive of General Psychiatry, 56, 527-533) shows that high cortisol levels, the stress hormone, interferes with verbal declarative memory. The subjects were asked to listen and recall parts of a prose paragraph. The study involved three groups:

1. High-steroid group - Subjects were given 160 mg of cortisol/day for 4 days. These levels are similar to a person experiencing a major stress, such as abdominal surgery

2. Low-steroid group - Subjects were given 40 mg/day for 4 days. This is the level seen in people experiencing minor physical stress such as the removal of stitches.

3. Placebo group - sugar tablets each day for 4 days.

The subjects were asked to recall a paragraph read to them. The high steroid group was the only group unable to recite any parts of the paragraph, nor could they summarize it. They had progressive disruption and decline in memory. These effects were not permanent, their performance returned to normal after they stopped taking the hormone.

So yes, in fact, stress will make you stupid!

New Stress Reducer :: House Plants

House plants look pretty, fill empty spaces on the floor, and reduce stress. That's right, reduce stress. Being close to house plants makes us feel good. House plants reduce heart rate, blood pressure, and help with skin conductivity. Research has shown that people in planted offices recover from stress more quickly than those in un-planted offices.

No, the nursery with the pink flamingos around the corner from my office did not pay me to write this! It's true, the effect is seen more significantly in situations where the tasks being performed are repetitive or require only low levels of concentration by improving the air quality and people's perception of the building.

Think about it, humans were made to be outside in the woods or jungle, not inside of a cubicle with florescent lighting for eight hours. So, plants in the office help remind our cells there is life outside the four walls of our office.

Plants also give employees a sense of nurturing and caring, and is a highly interactive and a satisfying experience as it relates to our innate desire to take care of something else living.

A number of studies also show plants can reduce the incidence of minor health complaints. Planted buildings have less airborne dust and increased humidity and static electricity. This is mainly because plants are slightly negatively charged compared with their surroundings. This attracts positivity charged dust particles and reduces the number in the air and on the surrounding surfaces. A Norwegian study, after plants were installed in the trail office, the staff complaints about:

*fatigue was reduced by 30%
*dry throats were reduced by 30%
*headaches were reduced by 25%
*coughing was decreased by 40%
*skin irritations were reduced by 25%

So go out and buy a beautiful fern, a prayer plant, or a begonia today and feel better in your office!

Prozac, Zoloft or Vitamin D3 deficient?

Sick all the time? Sad? Depressed? Low energy? Just don’t feel well? Hurt all over? Low motivation? Lack of Focus?

Your body may be deficient in anti-depressants, highly unlikely, or you may be deficient in vitamin D3.

"Inadequate vitamin D status is an important public health problem, which could be readily addressed by adequate vitamin D intake or sunlight exposure” (Am J Clin Nutr 1997:66:929-36)

There is an epidemic of depression in the country. Can we all be depressed? Probably not. Studies have shown that vitamin D deficiency can cause low mood and moderate depression like symptoms. Think about how depressed people in colder climates become in the winter months. Indoor tanning has become a huge industry in the Northern and Midwest states because it makes people “feel good.”

We need Vitamin D, specifically in the D3 form for multiple normal functions of the body such as:
*Normal Thyroid Function
*Normal bone and cartilage mineralization
*To absorb and maintain Calcium levels
*Normal Blood Clotting
*Normal Heart Action
*Healthy skin integrity

Vitamin D3 can be considered both a vitamin and a hormone due to where it is produced and released. Therapeutic doses of Vitamin D can help prevent such conditions as:
*Polycystic Ovary Syndrome
*Peripheral Neuropathy
*Lupus (SLE)
*Fibromyalgia
*Depression
*Autoimmune Disorders

"The significant role of Vitamin D compounds as selective immunosuppressants is illustrated by their ability to either prevent or markedly suppress animal models of autoimmune disease". (FASEB J 2001 Dec:15(14):2579-85).

In Norway there is a high incidence of MS, an autoimmune disorder, inland. But a low to zero incidence on the coast. This could be explained by the abundance of vitamin D-rich fish on the coast and the native consumption if it. Coincidence? In Switzerland, there is a high incidence of MS at low elevation, but a low incidence at high elevation. Coincidence that in low elevation the sun exposure is close to zero?

With the fear of skin cancer and wrinkles we are in the sun less and less these days. And when we are, we a lathered up with chemical based-toxin containing sun screen, blocking vitamin D absorption.

So, how do we achieve normal and/or therapeutic levels of Vitamin D3? Let’s start with nature. Spend 15 minutes in the sun 2-3 times per week without a sun block. As we said, low light climates can dampen Vitamin D levels. This emphasizes an important point: optimal functioning of the skin, liver, and kidney are necessary for metabolism efficiency.

Unable to swing that? Try adding it to your diet through foods high in vitamin D such as organic egg yolks, fish and liver. You will need to eat 3 to 4 servings of each per week to achieve the needed 400-600 IU per day. Most of us don’t eat, nor want to eat the foods rich in D so supplementation of D3 can be used.

Supplementation is absolutely needed when treating conditions present from depletion. But be careful where your vitamin D supplement is coming from. Unfortunately, like in anything else, you get what you pay for. Most over the counter products are in such low doses and poor content you won’t absorb it well enough to feel a difference. The D3 we carry in the office is the highest quality and purest form on the market.

So, eat more fish - play in the sun - take your Vitamin D3 and feel good!

Is your cortisol too high or too low?

What is cortisol anyway? Cortisol is a catabolic hormone, a glucocorticoid, a steroidal hormone that is produced in the adrenal cortex of the adrenal glands. The adrenal cortex releases cortisol during stress. This is a good thing in a flight or flight situation, when we are running from a lion or a tiger or hunting our dinner in the jungle. Today our lions and tigers are our bosses, the mortgage company's, spouses, children, businesses, rising gas prices, ect. Stress is not a way of life, but for most of us we haven't a choice. We stay in a state of constant stress. This forces our bodies to release a constant flow of cortisol and adrenaline.

Affects of prolonged high cortisol include:
1. Hypothyroidism
2. Chronic Fatigue
3. Depression
4. Disrupted Sleep Patterns
5. Decreased Immune System
6. Obesity, Insulin Issues, Diabetes.
7. Hormone Imbalances, Early Menopause, Menstrual Cycles disruption, and Fertility Issues
8. Panic Attacks, Heart Palpations.
9. Digestions Issues and Ulcers.
10. Decreased Bone Metabolism, resulting in early age osteoporosis.

Just to name a few. Our bodies are smart beings and long for balance, or homeostasis and most of the time do not allow us to stay in this state for too many years before it puts a stop to it. When our body decides enough stress is enough we encounter Adrenal Fatigue. When we have depleted the adrenal glands of cortisol and adrenaline from our constant stressful life we find ourselves in a state of pure exhaustion. The Western Medicine Community has labeled this Chronic Fatigue Syndrome and and are quick to prescribe drugs and anti-depressants as a "fix".

So, what are your cortisol levels? Too high? Or depleted? The best way to find out is through an Adrenal Stress Index saliva test. This test measures your cortisol levels throughout the day by taking multiple samples at different times during a normal stressful work or just life day. Myself and other qualified practitioners can order this test. Also through physical and kinesiology examinations a qualified Applied Kinesiology Doctor can often determine what state you may be in as well.

The results tell us what type of treatment your body needs. Once we know where your body is, I can determine:
Do you need homeopathic medicine?
Do you need Acupuncture?
Do you need physical treatment such as chiropractic adjustments?
Do you need glandular supplements to rebuild the adrenal glands?
Do you need emotional relief?
Do you need a change in diet?

Often times I find it is a combination of the above.

How long do you plan to be miserable? You didn't get to this state over night. It can take up to two years to rebuild and balance the adrenal glands and endocrine system. It is a commitment to be healthy. But one that will greatly improve your quality of life!

A few ways you can help control cortisol levels on your own

1. Supplement with Pro-Cortisol Balance. This product will help bring high levels down and low
levels up to achieve a state of homeostasis.

2. Diet - Make sure your are ingesting plenty of high-quality protein, complex
carbohydrates, essential fatty acids, and proper vitamins and minerals.

3. Do not over train. When you are in a stress state in other aspect of your life you should not
over train physically as physical activity also causes an increase in cortisol. Stick to light
activities such as yoga, chi gong, and walking when under stress.

4. Get at least 8 hours of sleep. You heal when you sleep. This is the time your body
regenerates cells and rebuilds the mitochondria of the cell.

5. Drink plenty of water. Our cells need water to heal.

6. Relax and try not to get burned out easily. Easier said than done I know, that is why there are so many holistic practitioners out there to help you learn to balance your body.

7. Learn the power of mediation. You don't have to be a Buddhist monk to mediate. In my
office I have very simple techniques I teach patients to use.

8. Stretch. I often give patients stretching exercises to decrease their heart rate and slow
down their system.

9. Have fun. Feel good. Smiling, laughing, and giggling is the best de-stressor out there!

Stress :: Our number one ager

Many things can speed up aging including a diet high in fats and white sugar/carbohydrates, not getting enough exercise, lack of sleep and too much exposure to the sun, but stress is number one!

A little bit of stress is not always bad, it wakes us up and makes us alert. We learn better sometimes when we have a little bit of stress. The danger of aging comes when we have prolonged stress and don't know how to counteract the negative stresses.

A stress response starts in the pituitary gland and hypothalamus, which is called the mind-body connection, or where the brain and body intersect. When the hypothalamus and pituitary are stimulated, they activate the adrenal gland, which releases chemicals into the body that rev the body for a "fight or flight" action. When your body gets stressed, such as in times of emotional distress, exercise, surgery, illness, or even daily living, hormones are produced by the adrenal glands called Glucocorticoids, one of them being Cortisol. Prolonged adrenal stimulation will eventually lead to adrenal fatigue, a condition I speak more in depth about on my website.

So what can you do about Stress? Life style change is by far the best antidote to stress.

1st is to breathe correctly from your diaphragm, this powerful muscle in your stomach can calm the vagus nerve which helps aid in balancing your body. This nerve sends branches to the heart, the lungs, and the intestinal tract. And what it's saying to your system is to calm down.

2nd is through meditation or prayer. This can strip decades, literally, off your life. If you find still meditation difficult, you can also use techniques like yoga, tai chi, or chi-gong. Just spending as little as 10 minutes alone, in silence will reset your endocrine system. You may say you don't have time, or you can't afford to take ten minutes. You really can't afford not to.

3rd, as we've all been told before, eat more fruits and vegetables!!! Specifically those rich in antioxidants like tomatoes, blueberries, carrots and broccoli. They can boost your immune system and help your body fight off the negative effects of stress.

4th, add magnesium to your diet. Magnesium is a well known anti-stress mineral. Look for it in whole grains, beets and raisins. Magnesium can also be taken as a supplement monitored by a health care practitioner.

5th, let it go! Relax. Don't sweat the small stuff....and it's all small stuff. Learn to keep from letting the little things in life drive you crazy. Don't focus on the negative and stressful. Most of us need some help with this. There are many relaxation techniques out there such as guided visualization and hypno-therapy that can help. Check out the book "Don't Sweat the Small Stuff," by Richard Carlson, PH.D, highly recommended!

Lastly, and this may be needed in cases of extreme prolonged stress and exhaustion, is monitored Adrenal Gland rebuilding by a certified Doctor. Each gland in your body can be rebuilt using proper herbs and supplements. Adrenal gland testing my need to be performed to see just how stressed your body is and the rebuilding starts from there!

More to come on Adrenal Testing. In the meantime, Relax!