Stress Relief
At Healing Arts we have helped thousands of people with anxiety and depression by detoxing and supporting the body with the right nutrition. A lot of times their personalized nutrition programs include repairing the microbiome in the gut because the neurotransmitters for the brain are made in the gut. For more info on the gut/brain axis, read here.
It is with the pandemic hitting that of course anxiety rose but after 2 years that anxiety has stayed and depression has followed. After 15 years in practice I am seeing worse and worse cases of anxiety and depression in ways I never have before. That’s why I designed a new supplement called Stress Relief that can address both anxiety and depression because often a patient has both.
You would think because we’re almost through the pandemic and things are opening back up and people are starting to go back to the office that collectively our anxiety and depression would go away but it has seemed to stay with us. The stress started two years ago with the fear of getting COVID-19 and now I think it’s a different type of stress of managing our lives and finding a new normal.
In order to fully understand stress management and to discover a place of balance with out daily stress, it is important to understand a hormone in the body called cortisol. Cortisol is known as “the stress hormone,” but it is also responsible for three major mechanisms that help to keep the body in a state of balance, or homeostasis: raising blood sugar, increasing blood pressure and regulating inflammation. Through these mechanisms, cortisol essentially influences nearly all that we do, and is directly responsible for modulating:
digestion
circulation
sleep/wake patterns
physical activity
sexual response
behavior and mood
So, with this prestigious list of roles and responsibilities, why is it that experts suggest that cortisol imbalance is the most common form of hormone imbalance in the modern world even before the pandemic?
Cortisol is released by the cortex (or outer layer) of your adrenal glands. It is naturally secreted in an ebb and flow rhythm that repeats daily. Ideally, cortisol is highest in the morning to help us wake up in a productive, alert, and energetic manner. It then tapers throughout the day and evening, lowest at night when we are meant to be sleeping soundly, and at which point the soothing, anti-inflammatory hormone melatonin takes over.
In addition to this daily cycle that helps us wake up in the morning and go to sleep at night, cortisol is released as part of the natural human stress response. In threatening situations, a surge of cortisol primes the body to react swiftly and appropriately. This very primal system is called the hypothalamic-pituitary-adrenal axis (HPA axis). Whenever a stressor is perceived, the hypothalamus (a gland in the brain) signals to the pituitary (a hormone gland in the brain) that something is up. The pituitary then sends a chemical alarm via a hormone called ACTH, signaling to the adrenals to release a burst of cortisol and other hormones like adrenaline, preparing the body for “flight or fight” mode. This is where cortisol’s three primary mechanisms really come in handy: the surge increases glucose to the muscles so that one can fight or run, and blood pressure is raised to ensure a plentiful supply of fresh oxygen to the brain so that one is able to think clearly. Simultaneously, non-immediate functions such as digestion, sexual arousal and immune system reactions are temporarily suppressed, enabling energy to flow more steadily towards the vital functions that keep us alive. When the threat subsides, the alarm in the hypothalamus is shut off and the body is restored to a state of harmony, recovering and awaiting the next alert.
This method works great when there is an accident or medical emergency. Yet unfortunately the HPA Axis responds not only to those acute stressors, but also to those that are anticipated and perceived- our looming worries and fears. The HPA system is helpless in differentiating between psychosocial stressors like getting stuck in traffic or planning a dinner party, and physical threats such as being in a burning building. Therefore if we aren't careful, our daily life can have stressors everywhere and worry is rampant, so the HPA alarm is almost constantly stuck in the glowing red ON position. I think that’s what has happened to us the last 2 years. The HPA alarm isn’t made to be stuck ON for 2 weeks let alone 2 years! If cortisol levels soar in an unruly and destructive manner at bizarre times of the day and night, then suddenly small tasks such as packing a lunch or responding to an email, morph into treacherous evil threats that we feel like we just can’t handle.
Over time, the body simply can’t compensate for this hormonal instability and we start to burn out. The adrenals simply cannot keep up with the burden of constantly being told to secrete cortisol, and our systems slowly falter and shut down under such demands. This phenomenon is often called adrenal fatigue, and is coupled with the experience of depression. This is when someone suffers from both anxiety and depression and should be helped by the right nutritional support for the adrenal glands. For some people this burn out stage may not include depression but instead other troublesome conditions as heart disease, sleep problems, digestive issues, memory impairment, excessive weight gain and worsening skin conditions.
As much as we might close our eyes tightly and try to resist and control it, stress is an inherent part of life. However, through adequate nourishment and care, we are able to put the body's biochemical systems back on track, shifting the way that we relate to stress so that it does not shatter our everyday experience and stifle our creative expression. Building a nutrient dense diet is essential to healing the adrenals, as is participating in healthy fitness that involves adequate amounts of rest and recovery. That's why practitioners at Healing Arts muscle test, working with the biofeedback from your body to devise a detailed diet and lifestyle plan that works for you. We can now muscle test you for Stress Relief to see if that can be part of your healing plan to get the adrenal gland back on board.
To help the stress reaction in the body Stress Relief contains herbs and vitamins to support the nervous system and the HPA axis response to stress so anxiety doesn’t get out of hand causing depression, insomnia, weight gain and other symptoms. Stress Relief contains red sandalwood, SAM-e, vitamin B12, ashwagandha, kava kava, glutamate, lemon balm, passionflower, and vitamin D.
Red Sandalwood is known for it’s anti-aging properties and healing the skin by purifying the blood. Red sandalwood has nutrients in it that can cross the blood brain barrier allowing the blood in the brain to be purified as well, helping with anxiety and depression. However it is contraindicated for people with amenorrhea.
SAM-e is very well known to help with both depression and anxiety. SAM-e stands for S-Adenosyl-L-Methionine and is a naturally occurring molecule present in all living human cells that plays an important role in cellular metabolism. SAM-e is an important methyl donor, an essential step in the synthesis of several neurotransmitters for the brain. The antidepressant effects of SAM-e are probably related to multiple mechanisms of action including increased brain levels of serotonin, dopamine, and norepinephrine. The synthesis of these neurotransmitters by SAM-e requires vitamin B12. Many depressed individuals are deficient in B vitamins, thus individuals taking Stress Relief for depressed mood will benefit from the added vitamin B12 in the supplement. Do not take SAM-e and therefore do not take Stress Relief if on a narcotic or cough syrup.
Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress and helps with both anxiety and depression. Ashwagandha appears to help control cortisol which is exactly what we need to do in order for the body not to have a stress reaction. If the body has a stress reaction and the anxiety cannot get back in control then it leads to depression which we are trying to prevent. That’s why when patients come in with both anxiety and depression I know their HPA axis has been not working properly for months. Besides helping to control cortisol Ashwagandha also controls and reduces the activity of the HPA axis to start working correctly again. This calms the nervous system down.
Kava Kava is another herb that can calm the nervous system down. Studies have been done to show that kava kava could be used as an alternative to certain anxiety drugs and other antidepressants. Kava Kava is also known to help people sleep better if taken right before bed.
Glutamate is a type of neurotransmitter that acts in the brain. Almost all brain cells need glutamate to communicate with one another. Glutamate is an excitatory neurotransmitter helping people when they are feeling depressed. Glutamate can also do the opposite and calm the nervous system down because the body can use glutamate to make GABA, a different neurotransmitter that has a very calming affect and is helpful when feeling anxious. GABA calms and glutamate stimulates, the two are counterparts and an imbalance in one impacts the other. So if the body has glutamate it will do what it needs with it, either use it directly to excite the nervous system or convert to GABA to calm the nervous system.
Lemon Balm contains chemicals that seem to have a sedative and calming effect to help people with anxiety but research shows it is also good for depression. Being part of the mint family lemon balm is really good for the stomach and for people who put their stress in their gut. I’ve seen many different versions of IBS, Irritable Bowel Syndrome, where constipation and diarrhea alternate and get worse when stress occurs. The way the body works it is very easy to put stress in our stomach. that’s why we have so many sayings, ‘I’m so nervous I could throw up,’ ‘I have butterflies in my stomach,’ ‘I have a knot in my stomach,’ etc. Lemon balm’s essential oils, polyphenols, and tannins work together to stimulate digestion and strengthen your gut when taken consistently over time. It might also reduce the growth of some viruses and bacteria. Having less bad gut flora is important for the body to make the right amount of neurotransmitters; for the neurotransmitters for the brain are made in the gut. I have used lemon balm successfully for cold sores, anxiety, stress, insomnia, indigestion, poor memory and depression.
Passionflower has certain phytochemicals and alkaloids that promote feeling energized and positive. Passionflower contains quercetin and kaempferol which are widely accepted as mood enhancers and recognized for their ability to actually reduce the level of stress hormones in the body. Studies show it is as good as oxazepam to reduce anxiety without the side effect of drowsiness.
The last ingredient, Vitamin D, is added because when stress goes high, immune system goes low and vitamin D is an immune booster. Plus people who are feeling depressed usually run low on vitamin D.
With 15 years experience in holistic healthcare I saw how something new was needed for these trying times and am so grateful for the results I see patients getting with Stress Relief.
How to Soothe PMS
You may think that PMS symptoms subside with age. Unfortunately, cramps, headaches, and other premenstrual pain can get worse into your mid-30s and 40s. While many of us have accepted these symptoms as “normal,” they’re anything but normal. Your symptoms could also be the result of something more serious. It’s not healthy to be in pain every month or to experience mood swings, fatigue, irritability, or even acne regularly.
There are reasons you might experience hormone imbalance in your 30s and beyond, and it has nothing to do with PMS. What a lot of people do not know is that chronic stress, nutrient deficiencies, and environmental toxins all contribute to hormone imbalance. That's where we can really help. With the muscle testing that we do we can identify those toxins, figure out what nutrients your body is missing and design a nutrition program just for you. One of the main toxins we find in women suffering from hormonal issues is plastic.
It’s great that the government recognizes BPA as a toxin that not only interferes with women’s hormones and fertility but also causes cancer among other health issues. But BPA is not the only toxin in plastic and I don’t know how long it will take for the government to recognize it. So we want to stay away from plastic whenever possible. No plastic forks, spoons, straws. If you love straws then you can buy stainless steel straws off Amazon. No plastic water bottles. I use a glass one called a flaska that I absolutely love. You can use stainless steel water bottles too. Do your best to avoid ziplock bags, saran wrap, tupperware. To store leftovers, I use pyrex, glass containers with rubber tops and I just don’t let the food touch the rubber. But if you buy a bag of frozen peas it is what it is, nothing you can do about it. I always suggest to my patients to just do the best they can. They will not be able to get rid of plastic 100%.
The hormone disruptors in plastics even influence the way genes express themselves in people with reproductive disease and obesity to make it more likely that people pass the disorders onto their children. The study of how the cellular environment changes gene expression is called epigenetics. I think it’s fascinating and for this reason we want the cellular environment to be as healthy as possible from all heavy chemicals, heavy metals and junk food so that the cell can create optimal gene expression for your health. For more info on gene expression and epigenetics watch my video.
Besides plastic other toxins that have been studied that cause hormone imbalance and can lead to PCOS and other issues are:
1. Pesticides - so eat as organic as possible
2. Phthalates (THAL-ates) are chemicals in plastic that make it soft and flexible. You can also find them in: Cosmetics and personal care products, from perfume, nail polish, and hair spray to soap, shampoo, and skin moisturizers. To learn more about phthalates and how healthy your personal care products are go to ewg.org for more information. The website is from the Environmental Working Group and it rates all personal care products and cleaning products on a scale 0-10, 0 being healthiest for you and 10 being the worst for you, meaning it’s researched to cause cancer. It’s a great website with thousands of products rated so you can choose the healthiest ones and I love the research they use to determine the score they give each product.
3. Phytoestrogens: a compound in plants that acts like estrogen in the body and if we eat too many then the hormones get imbalanced because the body thinks it has too much estrogen. Foods that contain phytoestrogens include: soy and soy products, flax seeds, grapes, carrots, lentils, licorice, bourbon, olive oil, and oats.
4. Another big hormone disruptor we eat all the time is meat that contains hormones. When animals are poorly farmed they are given hormones to grow and mature faster so they can reach the butcher faster and the farmer can have a higher turn around rate. I think over the years farmers use more and more hormones with their animals is the reason why girls are hitting puberty faster. It’s also a main cause of moodiness. I think all women know what it feels like to be extra hormonal. The last thing we want are extra hormones from the meat we eat so if you eat meat then do your best to eat quality meat without added hormones.
One particularly significant natural method of treating hormones is inositol, a type of sugar found in fruits, beans, grains and nuts. The foods with the highest levels of inositol are cantaloupe and oranges. Inositol influences the insulin response and several hormones, not just sex hormones but also several hormones associated with mood and cognition. Multiple studies have shown that supplementation with inositol may not only improve insulin resistance but also decrease male hormones in the bloodstream, lower blood pressure and lower triglycerides which makes it really helpful for patients with PCOS (poly cystic ovarian syndrome).
Also inositol seems to promote ovulation, which, in turn, may support fertility. There was a study done where women who weren’t getting their period and then started supplementing with inositol, 86% got their period back whereas the control group who was taking a placebo only 6% got their period back.
Another supplement that helps is vitamin D. Between 67%–85% of women with polycystic ovary syndrome are thought to be deficient in vitamin D. Adding vitamin D to a daily routine I have observed it to improve insulin sensitivity, increase weight loss success, slow the formation of ovarian cysts, regulate periods, minimize inflammation, reduce oxidative stress, lower cholesterol, lower high triglycerides and reduce male hormones in the bloodstream.
Another thing people don't realize is that women of all ages are starting to experience the symptoms of estrogen dominance or estrogen deficiency—way before perimenopause or menopause begin. Luckily, supplementing with the right nutrients can help. That means fewer symptoms from PMS like headaches, cramping, and mood swings. I love using red raspberry leaf to not only help with PMS but it's also great for perimenopause, menoapuse, infertility and ammenorhea too! You can drink it as a tea or take it as a tincture. The leaves of raspberry plant are believed to cure infertility in both men and women. I also use red raspberry leaf tea to help regulate menstrual cycles when the cycle is too long or too short and it’s great while pregnant too because it helps tone the uterus, decrease nausea, and ease labor pains. I also use it afterwards for breast feeding mothers because it helps increase milk production.
No matter what age you are I see time and again how hormone balance also means better health long-term. It truly is that important. For more info listen to our podcasts on Fertility Help and PCOS.