The nervous system, made up of cells, tissues, and organs that regulates the body’s response to internal and external stimuli, is extremely important for the high-maintenance functioning of the body. In humans it consists of the brain, spinal cord, nerves, ganglia and receptors on/of certain organs. For years now, scientists have shown that the nervous system plays a role in weight gain, one that may be genetically predisposed, but may also be tweaked by following certain habits. The neurotransmitter seratonin, familiar to most people because of the role it (or a lack of it) plays in clinical depression, also has something to do with the way fat is metabolized in the body and the way our bodies interpret hunger. The more seratonin in the body, the less appetite we have and the quicker fat is metabolized. The nervous system is also responsible for the creation of other hormones that affect our weight–such as adrenaline and cortisol. Some ways to soothe and support your nervous system:
Sleep. Getting a full night of sleep (7-9hours) is actually considered by many experts to be the number one change you can make to improve your health. Sleep removes waste products from your nervous system, particularly excess hormones that lead to weight gain. A chronic lack of sleep has been proven to lead to obesity, diabetes, and heart disease.
If you have trouble sleeping, the herb valerian is your best bet–potent and gentle at the same time, it works wonders for fighting insomnia. If you are just too busy, try taking cat naps throughout the day–fifteen minutes to a half an hour really can add up. Whatever you do, however, don’t try to make up for sleep deprivation by sleeping all day on the weekends. This can actually make insomnia worse since it disrupts your sleep-wake cycle.
Chill out, man. Meditation is a proven nervous system soother. It increases the levels of alpha brain waves, proven to relax the entire nervous system. It is also thought that meditation can help increase the seratonin in your brain, decreasing depression and weight gain. Meditation can take many forms–from simple Zazen sitting meditation, to walking meditation, running, or listening to soothing music.
Eat your Oats and Stuff. Including nerve friendly food and herbs in our diet is another tried and true way of relaxing our nervous system and supporting it at the same time. Oats–in the form of oatmeal or oatstraw tea is considered a tremendous nervine tonic. In addition, the fiber in oatmeal is a great weight loss aid and helps lower cholesterol and lessens the risk for heart disease.
To increase seratonin in the brain try taking a supplement of St. John’s Wort, Siberian Ginseng, and/or licorice–all are proven natural anti-depressents that help with nervous system support and healthy eating and metabolic patterns.
Medicinal mushrooms have been all the rage in Asia for, oh, the last 2,000 years and it seems like we here in the West are finally catching up to the idea. Taken in food and capsule form, mushrooms have been used for everything from treating cancer and digestive ailments, curing asthma, reducing blood sugar and blood pressure, and improving immunity. The word mushroom is a sort of umbrella term for many of the gilled and fruiting bodies of various fungi and it is their antioxidant properties, in the form of beta glutans and polysacharrides that are being so fervently studied by western scientists today. These medicinal mushrooms look, taste, and act nothing like the anemic white button mushrooms that we are so familiar with, however, and are well worth exploring for all their various benefits. The top of the list?
Reishi:
The oldest known mushroom to have been used as medicine, it was typically reserved for royalty. Composed mostly of complex carbohydrates, cheifly water soluble polysacharrides, proteins and amino acids, Reishi has been found to have anti-tumor properties, immune boosting ability, and also lowers blood pressure. The ganoderic acids in reishi have also been found to aid liver ailments, reduce allergies by inhibiting histimine release, and improve oxygen utilization in the lungs. As an adaptogenic herb, reishi is considered a gentle, everyday tonic that works on the areas of the body in which it is most necessary. Reishi can be taken dried and made into a wonderful tea or in capsule form.
photo credit: Nathan (Mushroom
Shiitaki: Long thought of as a gourmet mushroom in fancy restaurants, shitaki have amazing health benefits as well, with the added bonus of being delicious and versatile–the dried variety enlivens soup and gives a meaty taste to stir fry and casseroles. Shiitaki are energizing, restorative and good for the skin and nails, along with being thought of as another cancer preventor. They are rich in B vitamins, trace elements, and minerals they improve the functioning of the nervous and digestive systems.
photo credit: Simon Blackley
Cordyceps: Okay, this one is wild. Cordyceps is a type of fungus that is parasitic, that is it grows on an insect. In this instance, the insect is a catepillar. Cordyceps has long been used in Traditional Chinese Medicine as an aphrodisiac (with a success rate in many studies of up to 64% among men!). However, in the recent past, it has been used as an energy enhancer, a cellular regenerative tonic, and to lower cholesterol. It appears to increase blood circulation and is a great lung tonic (it has been used in the high Himalayas for hundreds of years to breathe better at altitude). It increases stamina and is wonderful for the immune system as well. Don’t let this little fungi’s humble beginnings gross you out!
photo credit: pellaea
Maitake: This last mushroom is a wonder, whose japanese name means the dancing mushroom, some say because of the shape–which traditionally is supposed to look like a dancing nymph, or because it is so rare in the wild that those who find it dance for joy. Another great tasting mushroom, studies have shown a typical immune boosting response when taking or eating maitake. It has also been shown to stabilize blood sugar and insulin production as well as increase metabolism and lower cholesterol levels. Find this great mushroom fresh at asian grocery stores, dried or in capsules on the web.
photo credit: Laurel Fan
Introducing any of these mushrooms into your diet is a great start to increasing the health of your diet and your body. If you want to go further, many can be easily grown at home on special logs. This makes a fun project for goods or just a good way to grow some fungi on your own. One caution with mushrooms–if you have issues with yeast or fungus it is a good idea to clear it up as even these wonderful medicinal aids can aggravate certain yeast conditions in the body.
photo credit: loveï½¥janine
In recent studies on effective weight loss, one of biggest tools of success had to do with keeping a diet journal. Seems like we often like to kid ourselves when it comes to what we eat, how much, and how often. Keeping a journal makes you accountable to yourself and keeps you knowledgeable about which choices to make–have you filled up on your calories by evening? A light dinner of veggies or a big salad may be more appropriate than going out for Mexican food. And the days of counting calories are behind you–there are a ton of free tools on the web that will count them for you. The one at Spark people is easy to use and fast. Talking to people who have used diet journals to successfully lose weight, it seemed to me that most of them warned against one big danger zone–liquid calories. See, most people are pretty aware of what food their eating most of the time, but what they are DRINKING slips right by their radar. Whether these drinks are full of sugar like soda or seemingly natural such as juice, the calories in drinks can tend to add up. One woman I talked to was amazed when she added up the two large coffees with half-and half and realized the cream was pushing her way over her limit. Remeber, water is the best weight loss product out there, and it is absolutely free. By comparison, here are a few favorites, and where they weigh in, generally speaking:
- One 12 oz can of soda: 130 calories
- 12 oz of orange juice: 170 calories
- 12 oz latte with whole milk: 260 calories
- glass of red wine: 170 calories
- bottle of beer: 210 calories
- 12 oz coffee with cream: 110 calories
- Mocha with whipped cream: 340 calories
So think before you drink. Often times, when we are on a diet, we substitute drinks for food. Reaching for the diet soda isn’t the answer either–full of artificial sweeteners, they are as bad for your health as regular soda is for your waistline. Here are some smarter tips:
- If you crave soda, changes are part of it is all about the bubbly. Soda water has no calories and cutting it with a squeeze of lemon, lime, grapefruit, or orange can jazz it up. Adding a bit of juice gives it a sweetness that can be as fulfilling as pop with half the calories and none of the high fructose corn syrup
- Use stevia to sweeten ice herbal and green teas for a healthy afternoon pick me up
- Stick with lower calorie alcohol–beer is bad. Gin or vodka cut with soda water is better. White wine spritzers are one of the best.
- If you can’t kick the coffee, try adding skim or almond milk instead. Lattes made with almond milk and sweetened with raw cacao and stevia are a personal favorite. Local coffeeshops don’t usually carry almond or rice milk but most will make a drink for you using it if you bring your own.
photo credit: lepiaf.geo
This is Why You’re Thin is a wonderful website with beautiful pictures and descriptions of tasty and healthy food, fun exercise, and intelligent lifestyle choices. Sometimes we all need a reminder why we fight so hard for health in a culture that bombards us with junk–junk food, junk t.v, junk lifestyles. And sometimes we need to see more options for healthy eating…this does both while also helping to support the eradication of hunger all over the world. So check it out and add pictures of your own best recipes, hikes, or suggestions.
photo credit: Pink Sherbet Photography
This week, we again look to the natural world to help us with weight loss. Looking at the body holistically, we can pinpoint three areas in which herbs and food can help us balance our bodies and lose weight–by increasing our metabolism, stimulating our digestion, and regulating our elimination.
The big three for metabolism: Ginseng, Cayenne, and Seaweed.
There are so many energy busters in our culture, from lack of sleep, to a reliance on caffeine and sugar to stress and environmental toxins. Often, by the time we get around to exercising or thinking about making a healthy, veggie filled meal we are wiped out. Ginseng is a great addition to your daily diet. It is an adaptogen, which means that it goes where it is needed in your body to increase energy, and reduce stress–whether that is physical, mental or both. The result is increased stamina in daily life. Ginseng is safe for most people but it can interfere with certain drugs since it stimulates the central nervous system, so always clear its use with your doctor first.
Another, fairly mild metabolism stimulant is cayenne. It works by raising your internal temperature and helping the body burn calories. Creating a diet that uses cayenne every day–by adding a pinch to soups, dips, eggs, beans, and most dishes can add a boost that is noticeable. Taking cayenne in pill form can also be effective. Along with increasing metabolism, cayenne is great for stimulating elimination and cleansing the intestines.
The third factor to look at in terms of metabolism is the function of the thyroid. When it is sluggish it tends to slow metabolism and it is often a bit sluggish in many people due to stressed adrenals and environmental and food toxins. Adding seaweed to your diet, in the form of supplements or added in soups, made into sushi rolls, or eaten as salads can increase thyroid function. It also is soothing to the endocrine system, high in trace minerals, soothing to the digestive system, and good for hair, skin and nails. It is high in fiber and filling as well.
Digestive Stimulants: Your ability to digest food well is paramount for regulating eating. The inability to digest well leads to malabsorption of vital nutrients-leaving your body craving vitamins and minerals, craving food even if you don’t need the calories. Think of your body as an oven that needs to be stoked in order to burn–what stokes that fire? Bitter herbs such as gentian, dandelion, wormwood, white aspen bark, and mugwort all stimulate the digestion by increasing perastalsis and increasing the production of bile in the gallbladder. To regulate digestion, using alfalfa juice or aloe vera juice is wonderful. Both are very toning and contain digestive enzymes. Taking a supplement of pancreatic enzymes also helps alkalinize your digestive system.
Getting Rid of It All: Proper elimination is the third key to weight loss. Most of us don’t eat enough fiber and so our food sits in our intestines and colon for much longer than it should, leaching toxins back into our body. Increasing the fiber in our bodies also helps us feel more full. Raw or lightly cooked veggies, whole grains, and legumes to your diet is an immediate way to increase fiber. Avoiding juice and drinking water helps. Using bran in baked goods and whole wheat flour and added psyllium husks can really act like sandpaper to your intestines, sweeping out the old and cleaning the pipes. Remember to stay away from artificial laxatives or even very powerful natural ones like senna because they can become habit forming. The key is to get your body moving on its own and supporting it in this process.
photo credit: Lincolnian
Awareness: Most of us are going a mile a minute and multitasking at every moment–leaving us overwhelmed and, as a result, more likely to eat emotionally rather than for pleasure and health. Becoming more aware of why we are eating, when, and how to shift our patterns can go a long way toward improving our physical and mental health.
The first step is to figure out which emotions trigger us to eat too much or poorly. The second step is to substitute the emotional eating with exercise that targets those emotions or healthy food alternatives.
Do you eat when you are bored? Try to supplement bad foods with healthy foods that are fun and engaging to eat, such as artichokes or try a dance class or something adventurous like rockclimbing. Chances are, when you fill your life with fun and enriching activities, you won’t have time to eat.
Furiously stuff yourself to keep from being angry? Try to get all that extra energy out with boxing or martial arts where you can chop, punch, kick, and yell. To eat, try replacing unhealthy foods with dynamic items that work out your jaw such as carrot sticks, celery, or gum. All that chewing will help reduce anger.
Depressed and/or stressed? The two do seem to go together. The best thing is to get outside or go way deep inside. Hiking, running, and cycling outside are great ways to expand your psyche and soul while getting some of those feel good endorphins. Also, try yoga or meditation to help sooth your nervous system. As far as food goes, when you are sad or stressed you crave comfort foods, most of which are traditionally unhealthy. Try replacing these with foods that are soothing to the nervous system and healthy such as oatmeal, mint tea, airpopped popcorn with nutritional yeast, or dark chocolate cocoa made with stevia.
Balance: Also known as consistancy, this is the most important idea to understand and live in regards to both diet and exercise. While running with a friend the other day I commented that running is the one thing I do that I am not that good at but that I stick with. Even when it is hard, I told him, I will slow down but keep going. He said something interesting in response, which was that it is at those times, when it is hard and we keep going (even when it isn’t perfect) that we are learning and getting better. I find this to be true with getting and staying healthy in general. You don’t have to eat perfectly every single hour or day. If you want to indulge in a little bit of something good then do it, savor it, don’t feel guilty. Same goes with exercise–just get outside, even if you can only walk a half mile today or one flight of stairs. Keep with it and you will live into a healthy body, mind, and soul.
Control: Part of recreating a healthy respect for food lies in understanding proper portion control. Over the years, our portions have increased with our waists. Keeping the following list, and referring to it when out to eat especially can go a long way toward retraining your eye and belly:
- Bread slice should be as big as an index card
- One serving of grains is 1/2 cup of cooked rice or pasta
- One serving of peanut butter is 2tablespoons
- One serving of meat equals 3 oz the size of a deck of cards-that’s half of a chicken breast, 3 slices of deli meat, or 7 shrimp.
- one serving of legumes is 1/2 a cup
- we should eat 4-5 servings of fruit a day, a serving size of dried fruit is 1/4 cup, a serving of fresh fruit is a medium orange or apple or half of a grapefruit.
- How much fruit juice in a serving? 6 oz.
- A serving of cheese is as big as a pair of dice
- A serving of dairy equals 1/2 cup of yogurt, an ounce of cheese, or 8 ounces of milk.
- One serving size of vegetables? 1/2 cup of cooked veggies, one small potato, 1 cup of raw baby carrots, or one cup of lettuce.
The rule of thumb is to stick with a 9 inch plate and cover 1/2 of it with vegetables, 1/4 of it with protein, and 1/4 of it with grains.
photo credit: lanchongzi
Ah the runner’s high. The second wind. That rush of energy and euphoria that keeps us coming back for more even when it hurts or its early or raining. You know, the brain’s own natural drugs–endorphins, seratonin, norephinephrine…. It’s long been thought that to get that high, you need to exert yourself completely and for a long time, but new research shows that this isn’t completely true. To get the sense of euphoria you need to work out for at least thirty minutes at 75 percent of your heart rate (to find this subtract your age from 220)–however, even moderate amounts of exercise can alter your mood, and health, for the better:
- The American College of Sports Medicine reports that 30 minutes of moderate intensity exercise can clear depression, stress, and anger as well as psychotropic drugs
- When your cardiovascular system is in shape, your body receives 25 percent more oxygen at rest and 50 percent more oxygen during exercise–all of which has lasting health benefits–more oxygen means more energy, less exhaustion, and increased focus and mental agility.
- A regular exercise habit is also great for reducing insomnia. In one Standford University study, exercising three times a week for thirty minutes increased sleep in insomnia sufferers by one hour and decreased the time taken to fall asleep by one half.
- Exercise is good for the bones. Weight bearing workouts such as hiking, jogging, and weight training increase bone density and lower the risk of osteoporosis.
So you still want the maximum high for the minimum amount of work? The runner’s high comes with intensity, so make sure to warm up and then exercise hard for a few minutes, go down to a moderate pace, and then when you feel close to being worn out, up the intensity again for a short time until you feel an increase in energy. Doing sprints or time trials are also a great way of increasing mental well-being and long hikes or bike rides can push you into feeling good for much longer than a runner’s ‘high’ would last.
While feeling good is a wonderful benefit of regular exercise, it’s also important to remember that the euphoria comes from your body’s attempt to block pain. So make sure that you ease into that exercise, warm up, and listen closely to your body to prevent overtaxing and injuring yourself.
photo credit: foundphotoslj
Some people love to exercise–they find running meditative, hiking relaxing and spiritual. They go to the gym daily and can’t live without it or faithfully bust out the exercise videos at home….And then there are the rest of us. “Exercise is boring,” we sigh, “it hurts. I don’t have time. I’d rather be relaxing…”
We know that we must exercise, that our bodies must MOVE, that it is an essential part of being fit and healthy and so we force ourselves into it, find a million ways to trick ourselves into sweating.
There is, however, another way–or more precisely, other ways. From the wild to the wacky to the just plain common sense fun, here they are–brilliant and crazy ways to fit in fitness without even knowing you are exercising (who knows, you just might learn something hardly anyone else knows!)
photo credit: antony_mayfield
Join the Circus: When I was little I dreamed, like many children, of running away with the circus. Now I can. Circus workouts are springing up around the country and exercise physiology studies show that an eight week circus training course can improve overall body strength by up to 20% as well as burn 200-400 calories an hour. Workouts vary but most are centered around trapeze workouts, which strengthen the core, back, and arms and tightrope walking which tightens the core, legs, and increases balance. Both also increase flexibility. Along with these fun (and some swear sexy!) tricks, many circus workouts also train the brain and funny bone with juggling, magic tricks, and clown school tips. The workouts are so much fun and such a unique challenge, that you will often forget you are working out.
Hulahooping: In the last few years, classes in the childhood art of hulahooping have become popular. Using weighted hula hoops, the classes mainly work out and chisel the core and hip area but can also get the heartrate up for some fun cardio. There is one catch however–women are typically better hulahoopers than men–our hips are good for more than just child bearing it seems.
photo credit: Tony the Misfit
Retro-robics: The 80’s are back. And it’s more than just headbands and members only jackets out there–Eighties aerobics and jazzercise have made their own comeback! So if you enjoy bopping around in unitards and legwarmers and dancing to Cyndi Lauper and a Flock of Seagulls, these classes are for you. Some instructors are faithful to the exercises and others have updated them to be a bit kinder and gentler on joints and muscles, so ask around. And if you have enough friends interested, have your own retrorobics party–A million Jane Fonda tapes are still available on E-bay (I looked). Dress up, break out the Tab and wail out ‘Girls Just Wanna Have Fun’ to your hearts content.
photo credit: Marshall Astor – Food Pornographer
Strippercize: Alright, this one steps away from childhood memories a bit. For women who want to workout while learning some sexy skills. There are strip-aerobics, lap-dance oriented workouts, and the challenging but a wee bit dangerous (watch those spike heels ladies!) pole dancing courses for whatever strikes your fancy. Like the more sedate bellydancing, strippercize is great for both cardio and strength training–it works out your abs, back, arms, and legs as well as your machisma muscle. And it can also double as a valuable work skill in these hard economic times!
Unicycling: Often called ‘the best workout available on one wheel’ unicycling is a challenging skill as well as a great workout. It is hard to do and takes intense concentration, which is good for the brain, builds patience, and is great for weight loss, core strength, and the leg muscles. It also builds stamina and discipline. It helps that unicycling is also relatively inexpensive–the only cost being the machine itself. After that, learning comes from joining a unicycling club (they exist all over the country) and learning from fellow members. The comraderie of this relatively small group is great for the spirit and knowing such a rare skill is always a good ace up the sleeve. 
photo credit: ilvana *.*
Obstacle Courses: Used in gym class and the military for years, obstacle courses have now evolved to offer fun diversions while providing a whole body workout–rope walls and hurdles work out core muscles, climbing walls work on the arms, back, core, and endurance, cones and tires provide training in agility and cardio–all the while providing a challenge that is really fun. Creating your own obstacle course is easy as well–plan a jog past a playground and use the jungle gym or bicycle to a park and use your natural surroundings to test your agility.
photo credit: aussiegall
For the Navajo, as with many native cultures, the concepts of beauty and harmony are interlinked. Dis-ease comes when things are out of balance. This lack of balance can stem from universal forces such as elements and weather, problems within one’s community, or imbalance within one’s own self. The Navajo have a ceremony called “The Beauty Way” which heals an ill individual by restoring harmony.
photo credit: SuperFantastic
How many times have I spoken with a client or another interested individual about their own health concerns. “I’m overweight”, they say, or “I am exhausted”. It doesn’t take long before their pattern of imbalance is revealed. Our modern society is a recipe for disharmony. Long hours at work, fast food, fluorescent lighting, traffic, pollution…what we encounter on a daily basis sets us up for dis-ease. Western researchers are beginning to be able to quantify the effects of what they call “stress” but native people have understood this concept all along. Our bodies and spirits were build to rest in a balance. Physical, emotional, mental and spiritual health will only thrive when we nourish each of these dimensions.
Attaining health is not about following some set, rigid prescription of rules. It’s not about eating only salads or meat to lose weight, or exercising 3 hours per day at the gym. It’s about being gentle with yourself and giving yourself what you need. Some days, finding balance means foregoing the exercise and relaxing on the couch.
What does walking in beauty mean to you? Our culture is so sped up that we tend to think of “feeling good” as “getting high” – on food, drugs, alcohol, sex, shopping, gambling, or any other experience we can use to get a quick hit. But what touches your heart and makes it sing? What makes you feel peaceful and joyful? Here’s some of my best weight loss advice: I can talk to you till I’m blue in the face about protein at 5 hour intervals, but the best way to attain physical health is by taking a walk in the Beauty Way. How can you be gentle with yourself today?
photo credit: miyukiutada
As we move into the gloriously muddy and sneezy months known as Spring, we have, hopefully, begun to embrace detoxifying our bodies, removing the cobwebs of stored toxins and priming our bodies to burn more calories, stay awake longer, and re-energize for those long days coming up. Here are some great Spring tips to prime you for your best summer ever:
Eat Light: In Ayurvedic medicine, Winter is a time when we accumulate kapha, the dosha or constitution that represents water and earth. When kapha is balanced we feel steady, supported, calm, collected and focused. When out of balance we feel sluggish, tired and heavy. If we cannot shed the kapha of winter we risk becoming unbalanced, gaining weight or not shedding the few pounds we gained over the holidays. One great way to shed kapha is to lighten up our eating. Think about the first fare of the season and you can’t go wrong—tender mixed spicy or bitter greens, peas, shoots, seeds, nuts, asparagus. Move toward having big light salads with seeds and peas at least once a day with a light dressing of olive oil, spring herbs like mint, and lemon. Stay away from kapha producing food like dairy products, iced drinks, sugar, and fried foods.
Rise with the Sun: Again, as the days lengthen and get warmer, we tend to need less sleep. Shake off the last of winter’s blues by beginning to get up early and spending the time walking in nature or sitting quietly and watching the world around you for a bit. Spring is a time of renewal, a powerful shift in the world, and it is important to bring the body gracefully and easily into the new season. By being aware of the world around you and noticing the changes that occur it is possible to also be more aware of the body and the kind of movement and food that it wants.
Wood and Wind: Although many people associate winter with being sick, it is often spring that brings colds and flu. Spring is a time of extreme temperature changes, wind, and wet weather. These can wreak havoc on the body and the immune system. In Chinese medicine, spring is known as encompassing the wood element, which is related to the liver and gallbladder and the taste of sourness. Strengthening the liver and tonifying the blood at this time is a great way to boost the immune system and the overall health of the body. Herbs such as astragalus and fresh ginger are great for the liver right now as are fresh dandelion greens and drinking water with fresh lemon.
Setting Goals: Many of our new year’s resolutions have either been broken or could use a bit of refocusing. Spring is a great time to do this. There is more light to get outside and exercise, more fresh foods beginning to show up at farmer’s markets, CSA’s, and grocery stores, more time and energy to refresh our goals. The earth is coming alive again and we feel that vitality within us as well. It is a potent force that can be used to truly change our lives and bodies.
photo credit: Per Ola Wiberg (Powi)..busy busy
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Here’s a scenario I see over and over–busy women who complain that, even though they exercise and try to eat right, still cannot seem to lose weight. They are frustrated and up the effort without avail. What’s going on? New research now supports what nutritionists and naturopaths have known for years–up to 80% of adult Americans suffer from some level of adrenal exhaustion and this is impacting our physical and emotional health, causing everything from weight gain to an impaired immune system and insomnia. So what are the adrenals, how do they figure into our weight and health problems, and what can we do to heal them today?
The adrenals are star shaped endocrine glands that sit on top of the kidneys and regulate several hormones–the two most important being cortisol (the stress hormone) and adrenaline (the fight or flight hormone). These hormones evolved to deal with short-term stress. If our ancestors had to run from a predator, for example, the adrenals would boost adreneline, to sharpen the senses and make us super focused on survival, and cortisol, to increase the rate protein is converted to energy and release sugar so that our bodies could respond quickly and strongly to danger. All in all, the adrenals increase heart rate, decrease metabolism, and tense our muscles so that we are lean, mean fighting (or fleeing) machines. When the danger passes our bodies return to normal fairly quickly. The problem, however, is that our bodies, and our adrenals, are not adapted to the chronic, unrelenting stress of our modern world. Constant stress is put on our adrenals every single day–everything from chaotic traffic and schedules, lack of sleep (the adrenals restore themselves from eleven at night until nine in the morning), to the emotional stress caused by financial, job, and relationships responsibilities.
When we are so chronically stressed, our adrenals are pumping out too much cortisol and adrenaline. Studies have shown that increased cortisol in the body leads to weight gain, especially around the stomach area. When the adrenals become exhausted it can lead to low thyroid as well, which also causes weight gain. In addition, adrenal exhaustion leads to poor immune function, poor hormone regulation, insomnia, and chronic fatigue.
How do you test for adrenal exhaustion? Obviously a doctor can figure this out for you to be sure, but here are some common symptoms:
- Pattern of being groggy and not fully waking up for several hours. A dip in energy level between 2-5 in the afternoon and again around 9-10 in the evening.
- Craving high amounts of salt and fat.
- A high frequency of cold and flu
- Weight gain around the middle and/or inability to lose weight
- Lightheaded feeling when standing from a lying down or sitting position
- Increased symptoms of PMS in women
- Trembling when upset
Although it may take some time to bring your adrenals back to health, it is entirely possible with a balanced and natural approach. Taking care of your adrenals is all about taking care of You–a five pronged approach
Sleep: Since the adrenals restore themselves between eleven at night and nine in the morning, it is important to sleep during this time and for as long as you can. If you cannot, try to spend your awake time doing things that are gentle on the body and emotions–listen to tranquil music, stretch lightly, avoid arguments.
Breathe: Often, proper breathing can help to short-circuit the stress response. Becoming aware of how you breathe is the first step. When you are stressed out is your breath short and rapid (this is a panic response which increases adrenaline and heart rate) or do you hold your breathe (a fear response which increases cortisol)? Work on making yourself take deep breaths, filling the entire stomach cavity and especially the lower back, which is the bottom of the lungs and, in Chinese Medicine, shares a meridian with the adrenal glands.
Eat Well: Craving salt, fat, and sugar is a hallmark of adrenal exhaustion. We crave salt because the electrolyte balance–another function of the adrenals–is often out of whack. Eating foods rich in potassium, reducing salt and sugar intake, and increasing your consumption of water are three ways to help restore the kidneys.
Herbs: Several supplements are great in helping the adrenals recover:
- Siberian Ginseng: An ‘adaptogen’ which helps the body adapt to stress, it also gives us energy and vitality
- Ashwagandha: Is a great nerve tonic that also helps to rebuild the digestive system.
- Rhodiola Rhosea: Improves memory and concentration and reduces stress-induced fatigue.
- Cordyceps: This mushroom is, far and away, the best herb for reducing adrenal stress. It also increases immune, kidney, and liver function as well as increases the utilization of oxygen in the body.
Gentle Exercise: Exercise is a great stress reliever but too vigorous exercise can further stress exhausted adrenals, which in turn can lead to exercise induced asthma (again, since the lungs and adrenals are on the same meridian in Chinese Medicine). Gentle swimming, walking, light jogging, hiking, and cycling are all great ways to cleanse the body and reduce stress while restoring your adrenals to health. Certain yoga poses, such as simple cross leg pose, bound bridge pose, and corpse pose are also healing for the adrenals. In kundalini yoga, the adrenals are also tied to the ego and anger and exercises to help reduce anger also are miraculous for adrenals.
While it make take some time and dedication to get the adrenals soothed and in optimal shape, it is well worth it. You will be able to lose weight more efficiently, deal with stress better, get sick less often, and feel more happiness, vitality and energy over the long run.
photo credit: wili_hybrid
Exercise is a necessary part of health and weight loss and yet, when many people begin exercising they lack a holistic understanding of how the body is made, how the muscles of the body work together for support and strength. Often we focus most of our energy on what we want to tone or get rid of and fail to see ourselves as a whole. This is one reason many women give up on exercise so quickly–they start building muscle and not burning as much fat as they wish in areas such as their legs and bellies and so feel bigger than when they weren’t exercising. Another common experience is injuring yourself just when you begin to really feel good about your fitness routine. One of the best ways to circumvent these experiences lies in understanding a part of the body that is essential to healthy and safety–the core:
Core Values: We’ve all heard or read about how important it is to have a strong core, but we are often confused about why this is so and what our ‘core’ actually is–many of us associate it only with our abdominal muscles. Actually, the core, or torso, of our body is made up of several different groups of muscles, each of which plays a part in helping our body move and protecting the spine against injury. These muscle groups also improve posture, balance, and agility while making other types of exercise–such as running, cycling, and swimming easier. These kinds of exercises make the core stronger in turn and lead to a sleeker, less bulky physique. The core muscles include:
The major muscles of your core include:
- The Transverse Abdominis (TVA)-The deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability. Best exercise to improve your TVA? The Plank–A yoga pose that is easy to do and incredibly effective.
- External Obliques-These muscles are on the side and front of the abdomen, around your waist.Target Exercise for strengthening your external obliques is the Arm Sweep
- Internal Obliques-These muscles lie unde r the external obliques, running in the opposite direction. The Crossover Crunch is a great exercise to really work the internal obliques.
- Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the ’six-pack’ part of the abs that becomes visible with reduced body fat. Plain ol’Â Crunches work the best for achieving those abs.
- Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back. Back extensions are a good way to really work out this group of muscles.
Paying attention to building a strong core is a great way of ensuring that your body builds strength and grace naturally and safely. Our core is the root of our body, its foundation. If you have a good foundation, you can build a beautiful body.
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