Spring 2009 Newsletter
Hi everyone-
Naturopathic Medicine on PBS
Windsor Broadcast Productions, well known for its long running PBS series American Health Journal is producing a documentary focusing on Naturopathic Medicine. The documentary will be comprised of seven 30 minute segments on such topics as Mental Health, Adult Allergies, ADD & ADHD. It will run initially on PBS on KOCE on April 8th in the greater Orange County area and is expected to reach a nationwide audience later in the year. The second part of the series will air on April 22nd. I haven’t been able to find an actual schedule yet, but I will forward it as soon as it is available. Be sure to tune in to learn more about the power of Naturopathic Medicine.
Gently Nudge Yourself toward Comfort
In my last blog and enewsletter, I suggested programming your computer to remind yourself every 55 minutes to sit for 5 minutes and do nothing. I still don’t know how to do that exactly (any ideas from the computer geeks among us?), but I did find an inexpensive software program that reminds you to do some upper body exercise every xx minutes and gives you some choices. You can find it at: http://www.bioexsystems.com/ErgoScreen.htm. It costs $14.95 and can be ordered online.
We’re Still Stressed, but There’s a Glimmer of Hope
Last newsletter I wrote about pervasive stress in the culture. Since we are all experiencing high levels of stress these days, with no real end in sight I thought I would revisit the adrenal glands so you can see how they tie into modern day functioning or lack thereof.
The original, life-saving role of the adrenal glands
To understand how adrenals malfunction, it is important to understand the original, evolutionary function of the adrenal glands. The adrenals are walnut-sized glands located on top of each kidney, and are important control centers for many of the body’s hormones. The outer layer of the gland, called the adrenal cortex, produces hormones including cortisol, DHEA, estrogen and testosterone. The centers of the glands produce adrenaline, the hormone named after them.
The basic task of your adrenal glands is to rush all your body’s resources into “fight or flight” mode through the production of adrenaline and other hormones. When healthy, your adrenals can instantly increase your heart rate and blood pressure, release your energy stores for immediate use, slow your digestion and other secondary functions, and sharpen your senses. This is great for chasing a game animal to provide for dinner, but, beyond avoiding the car pulling suddenly into the lane in front of you, a lot of overkill in modern times.
Let’s emphasize two points about this healthy stress response. First, it takes priority over all other metabolic functions. Second, it wasn’t designed to last very long.
Stress and the adrenal glands
Unlike our ancestors, we live with constant stress. Instead of occasional, acute demands followed by rest, we’re constantly over-worked, under-nourished, exposed to environmental toxins, or worried about other people — with no let-up.
Every challenge to the mind and body creates a demand on the adrenal glands. And the list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbohydrates, digestive problems, over-exercise, illness or infection, unresolved emotional issues from the past or present, and more. The result is adrenal glands that are constantly on high alert.
The destructive effect of high cortisol levels
What is cortisol? Cortisol is a hormone whose normal function is to help us meet these challenges by converting proteins into energy, releasing glycogen and counteracting inflammation. For a short time, that’s useful, but at sustained high levels, cortisol gradually tears down the body.
Sustained high cortisol levels destroy healthy muscle and bone, slow down healing and normal cell regeneration, outright steal the raw materials needed to make other vital hormones, impair digestion, metabolism and mental function, interfere with healthy endocrine function; and weaken your immune system.
Adrenal fatigue may be a factor in many related conditions, including fibromyalgia, hypothyroidism, chronic fatigue syndrome, arthritis, premature menopause and others. It may also produce a host of other unpleasant symptoms, from acne to hair loss. The following symptoms are your body’s way of telling you that it is not receiving the support it needs to maintain healthy adrenal function.
• Fatigue
• Feeling tired despite sufficient hours of sleep
• Insomnia
• Weight gain
• Depression
• Hair loss
• Acne
• Reliance on stimulants like caffeine
• Craving carbohydrates or sugars
• Craving salt
• Poor immune function
• Intolerance to cold
Decreased DHEA Production
When the adrenals are chronically overworked and straining to maintain high cortisol levels, they also can lose the capacity to produce DHEA in sufficient amounts. DHEA is a precursor hormone to estrogen, progesterone, and testosterone, and is necessary to moderate the balance of hormones in your body. Insufficient DHEA contributes to fatigue, bone loss, loss of muscle mass, depression, aching joints, decreased sex drive, and impaired immune function.
Testing for Adrenal Fatigue
Conventional medicine can be truly wonderful at treating disease-state conditions. Unfortunately its focus on drugs also tends to suppress early-stage symptoms rather than treat their underlying causes. This can have the effect of delaying treatment until a disease state has developed. This is true in the case of cortisol testing for adrenal fatigue. In the conventional standard of care, any cortisol level within a very broad range is considered normal, and anything outside that range indicates disease.
In my practice, I use a laboratory saliva test that measures cortisol levels at several points of time during the day to track the adrenals’ day–night pattern (called the “diurnal rhythm”). I hope to see cortisol elevated in the morning to help you get going, lower but steady throughout the day to sustain energy, and decreased in the evening to support restful sleep.
In the early stages of adrenal dysfunction, cortisol levels are too high during the day and continue rising in the evening. This is called “hyperadrenia.” In the middle stages, cortisol may rise and fall unevenly as the body struggles to balance itself despite the disruptions of caffeine, carbohydrates and other factors, but levels are not normal and are typically too high at night. In advanced stages, when the adrenals are exhausted from overwork, cortisol will never reach normal levels (“hypoadrenia”).
Conventional medicine will detect only the extremes of these conditions, when damage to the adrenals has already occurred (Cushing’s disease and Addison’s disease). Within those extremes, you can feel miserable and still be told your cortisol levels are normal. But by responding to early-stage symptoms of adrenal fatigue, we can reverse the developing dysfunction.
Should You Get an Adrenal Test?
In general, if you feel happy and well, have steady energy and emotions, sleep soundly seven to nine hours a night, wake up feeling rested, recover well from stress, and maintain a healthy weight without dieting, then your adrenals are probably doing well.
On the other hand, if your energy lags during the day, you feel emotionally unbalanced much of the time, you sleep poorly or less than seven hours a night, can’t lose excess weight even while dieting, use caffeine or carbohydrates as “pick-me-ups” — these are all red flags indicating adrenal insufficiency.
Natural Adrenal Support — How to Restore Healthy Adrenal Function
In my experience, women with mild to moderate cases of adrenal fatigue can see significant improvement through these steps:
• Dietary changes – enriched nutrition, reduced carbohydrates and stimulants. I also recommend the addition of a high-quality multi-vitamin/mineral supplement, additional anti-oxidant tablet daily, extra free-form amino acids (two 500 mg. capsules daily) and essential fatty acids from fish, flax or chia seed oils (500 mg. omega-3).
• Stress reduction, including moderate exercise and taking more time for yourself. It’s helpful to make a list of your stressors, especially those that are constant, and to have a list of pleasant activities you can do to counteract the stressors.
• Get more rest. Your body needs time to heal.
Women with more severe symptoms, or those who have reached complete adrenal exhaustion, usually need greater intervention. In my practice I use the steps outlined above with the added natural support of phosphorylated serines, DHEA and a host of other natural herbs and supplements. I personalize the therapy to each woman’s symptoms and test results. (I urge you not to self-prescribe these substances, as they can have adverse health effects. DHEA is not a magic cureall, though it can work wonders for someone with a deficiency).
It’s important to emphasize the role of emotional factors. Guilt, pain from past hurts, self-destructive habits, unresolved relationship problems — your past and present emotional experience may serve as ever-present stressors. Dealing with these problems directly is much more beneficial than trying to compensate for the stress they create, in the same way that “an ounce of prevention is worth a pound of cure.” (Bach and other flower essence treatment can be very helpful for these – please contact me if you are interested)
Improvement is expected within about four months. For mild to moderate adrenal fatigue the turnaround can be much faster. Remember, you may feel too tired to make changes now, but by moving forward in stages, you’ll build the strength you need to stay with it. You will love how you feel when you do!
I recently found and tried this simple little recipe for a soup to support adrenal function. Intake of minerals like potassium is supportive of adrenal function.
High-energy soup
1 package of green beans 1 cup spring water
1 cup chopped celery 2 tablespoons raw honey (or less)
1 sliced zucchini 1 teaspoon paprika
1 medium chopped onion 1 cup vegetable or chicken broth
1 cup tomato juice pepper to taste.
Combine the ingredients and simmer for 1 hour –OR– until vegetables are tender. ENJOY!
My Medical Mission to Kathmandu – coming soon
I am leaving for Kathmandu on the 25th – just 2 weeks away now. I am attending to last minute details so the trip goes as smoothly as possible. I will have some internet access there, as far as I know – there are several cyber cafes listed on the internet, but the power still goes out at least occasionally, so nothing is really for certain there.
Please book an appointment now if you need treatment before I return on the 10th of May. Also, if you receive supplements by mail or pick them up at the office, please check your supply and order now to receive them before I leave. I do not know how frequently I can check email there and order supplements. If you need to reach me for any reason, the phone number at the Clarion where I will be staying is: +9771 524512 or fax +9771 521468. I will be returning on the 10th of May and be back to work hopefully the next day. I don’t know how jet lag will work returning home (the easier direction).
Happy Spring and Glorious Easter
In the meantime, have a wonderful spring time celebration and enjoy a marvelous Easter. Spring is such a refreshing season of the year. We get to experience the promise of renewal after long dark months of winter.
In health,
Ellen Potthoff, D.C., N.D.
925-603-7300
