Do you find yourself exhausted, burnt out, anxious or depressed for no clear reason? Many of my new patients find themselves struggling with these symptoms believing it to just be "that time of year." Yes, Seasonal Affective Disorder (SAD) is often experienced during the long winters, but the winter season is not the cause of SAD.
In many cases, these problems are an issue related to blood sugar regulation. When the brain does not have a constant supply of glucose (sugar), it sends signals to the body prompting hunger or irritability, fatigue, confusion, and lightheadedness. The most common cause of blood sugar drops and related symptoms is actually due to too much sugar in the diet. Our bodies are designed to adapt to stress by maintaining "homeostasis", or balance. Stress can include anything from environmental toxins, emotional stress, or reactions to foods. Sugar (especially refined sugar) is a well-known stressor to the body. When ingested, sugar is rapidly absorbed in the gut, spiking blood glucose. The pancreas responds by releasing insulin to balance blood glucose levels. But when sugar is consumed often and regularly, the body over-compensates bringing blood glucose levels down lower than it was prior to eating the sugary snack! This is also known as "hypoglycemia." Low blood glucose levels often cause more hunger and sugar cravings. The viscious circle of sugar addiction thus begins. Low blood sugar leaves one to feel the physical need for more sugar, thus indulging in what the body craves and providing a temporary relief, then leaving them physically and emotionally drained once again. So how do you avoid this bittersweet trap? 1. Stop eating sugar. I know, easier said than done. It takes a lot of will power at first. Cutting back on sugar is much like weaning from caffeine or nicotine. Sugar is an addictive substance! Plan ahead for the cravings, make substitutions, surround yourself by supportive people. A naturopathic doctor will also help you with your individual needs during the adjustment. 2. A diet diary may help you to spot where sugar is sneaking into your diet. Write down everything you eat and drink for 3-5 days, including a weekend day. You may be surprised how quickly sugar adds up, be it in your daily coffee, alcoholic beverages, jams, desserts, etc. 3. Read your labels! Avoiding processed foods all together is the best move in avoiding sugar. But look at the ingredients list. Common terms for sugar include (high fructose) corn syrup, dextrose and sucrose. 4. Not all sugars are created equal. Agave syrup is NOT a healthy substitute as it is highly refined and processed. Weston Price provides an excellent article explaining the dangers of agave nectar. Less toxic sugars to the body include raw, local honey, real maple syrup or dates. Healthy or not, remember that the body still reacts to the healthier sweets just as they do the others. Even fruit has a lot of sugar, wreaking havoc on the body if consumed too frequently. 5. Eat more protein and more often! Protein provides a more efficient, longer supply of energy. Eating protein prevents the glucose spikes and lows that lead to glucose dysregulation. Protein snacks between meals will also help to maintain adequate energy and alertness throughout the day. Always keep a handful of almonds on you, snacking every few hours. Other great protein foods include free-range eggs, wild-caught fish, and grass fed meats. Raw dairy products, nuts and seeds, beans and quinoa also provide quality protein. 6. Sugar cravings often indicate a magnesium deficiency. Consider supplementation in the evenings before bed as it has a relaxing effect. A word of caution- too much magnesium can lead to looser bowel movements. Some individuals are more sensitive than others. Some may also find magnesium more stimulating, so they can take it in the mornings. As mentioned earlier, sugar cessation may be difficult at first. Many of us have an emotional connection to sweets, making this a bittersweet change. But as your body adjusts, you will find a sense of accomplishment and enormous self-satisfaction, not to mention fewer physical and emotional symptoms. Remember that the body has the inherent ability to heal itself, we just need to make the conscious effort to remove the obstacles to cure. Vis Medicatrix Naturae
1 Comment
1. FOOD AS MEDICINE: Garlic and onions are the absolute best foods to load up on for immune support. Allicin is the anti-microbial chemical produced when these foods are chopped, chewed, or bruised. Add lots of garlic and onions to every meal including eggs, green leafy vegetables, soups, casseroles, etc. Other foods to incorporate every day for a healthy immune system include: local honey, coconut (oil, milk and flesh), cold water fish (and a quality fish oil supplement), mushrooms, spices like turmeric, ginger, and cayenne.
2. HYDROTHERAPY is one of the greatest tools you can use in your home for nearly any illness. Contrasting hot and cold water applications stimulates circulation and lymphatic movement, ultimately promoting a healthy immune response. Always follow up hot applications with a cool application. End every shower with a cool water spray, starting with the extremities and finishing with the low back for 15-30 seconds. This returns blood flow to your internal organs. 3. BONE BROTHS are incredibly rich in nutrients – particularly minerals and amino acids. Bone broth inhibits neutrophil migration, helping mitigate the side effects of colds, flus and upper respiratory infections. The glucosamine and chondroitin are more easily absorbed from bone broths than from a supplement, aiding musculoskeletal injuries and arthritic conditions. Soak cooked bones (leaving some meat on is fine) for 1 hour in slow cooker filled with water and 1 cup of apple cider vinegar. Bring down to simmer for 1 hour then keep on low for 24 hours to leach the vital nutrients from the bones. Drink 1-3 cups per day for prevention and even more as treatment of nearly any condition. 4. CASTOR OIL PACKS improve immunity by increasing white blood cell production, moving the lymph to facilitate the movement of toxins out of the body, and decreasing inflammation. When applied topically, the oil is absorbed into the lymphatic circulation to provide a soothing, cleansing, and nutritive treatment. This treatment also helps to tonify and cleanse the liver, gall bladder and digestive tract. Drop 1/8 c of oil onto a square flannel (it should not be dripping with oil). Apply to entire abdomen and cover with an old towel. Careful, the oil stains fabrics. Apply heat with a hot water bottle. Castor oil packs should be done nightly for 45-60 minutes in a relaxed state. Store the flannel in a large zip-lock bag, adding a tablespoon to the flannel each time for the first week or so, eventually only needing to add more oil 1-2 times per week. 5. ELDERBERRY SYRUP: Make your home-made immune aid and cough soothing syrup! Elderberry is an anti-viral herb high in flavonoids and antioxidants, excellent for preventing and treating colds, flus and coughs. Take 1/2 cup dried elderberries (or 1 cup frozen/fresh berries), 1 Tbsp fresh grated ginger, 5 cloves, 1 cinnamon stick and 2 cups of water to boil. Bring down to a simmer and cover for 20 minutes. Strain into bowl and add 1 cup of local honey. Pour into jar and let cool, keep in refrigerator. Take 1 Tbsp every day as prevention or 1Tbsp every hour or two as treatment of cold and flu. 6. VITAMIN D: Vitamin D is an important nutrient and hormone for the immune system. Studies have shown that a deficiency of Vitamin D (25-OH= <50 ng/mL) is associated with increased autoimmune activity (MS, Lupus, etc) as well as increased susceptibility to infection. Vitamin D has extensive research showing its effectiveness in preventing cancer. Get your levels checked. You may want to start with taking 2000 IU of Vitamin D3 daily. Talk with your doctor about a therapeutic dose. Questions? Contact Dr. Alicia Birr at Origins Natural Medicine to see how you can optimize your immune health and stay healthy this winter! In order to address inflammation and chronic disease, we must remove obstacles to cure. For some, that may be food sensitivities or stress. But health is not simply about removing or avoiding things; it is about nurturing and optimizing the processes of elimination. The body’s main organs of elimination (“emunctories”) often become congested, toxic, and function less efficiently. We need to keep these routes of detoxification “open” and cleansed for proper function and prevention of dis-ease.
1. Gastrointestinal Tract (digestion) a. FOOD AS MEDICINE. Fiber and beneficial bacteria are necessary to restore and repair the gut lining. Do this by eating as much of the following: ground seeds, oats, root and leaf vegetables, figs, apples, and fermented foods such as tempeh, kefir, kombucha, and sauerkraut. When increasing your fiber, drink more water to help bind and move things through efficiently. b. Apple cider vinegar encourages an adequate amount of stomach acids as well as proper enzyme release for digestion. Take 1-3 tsps in water 15 minutes before meals every day. This allows for optimal absorption of vitamins and minerals. c. Eat in a calm, quiet atmosphere. Look at your food, smell it, prepare it yourself. 2. Liver (major organ for generalized detoxification) a. FOOD AS MEDICINE. Eat foods that love the liver such as dandelions, beets, beet greens, lemons, artichokes and root vegetables. b. Castor Oil Packs over entire abdomen for 45-60 minutes daily. c. Alterative teas with herbs such as taraxacum (dandelion root), rumex (yellow dock), arctium (burdock), andberberis (Oregon grape) are some of my favorites. 3. Kidneys a. FOOD AS MEDICINE. Eat or drink cranberries (juice) but watch out for added sugars. Also load up on cilantro, parsley, celery, asparagus and watermelon. b. Hydrotherapy. Contrasting hot then cold water applications encourage cleansing circulation. c. Drink half your weight in ounces of water every day! 4. Skin a. FOOD AS MEDICINE. Eat lots of cold water fish and oils! Skin health is a manifestation of liver and digestive health so load up on foods herbs listed above. b. Dry Skin Brushing before bed moves lymph and circulation stimulating detoxification. c. Sweat! Exercise for 30 minutes daily and use saunas to encourage elimination. Don't mess with deoderants if you don't have to. Think about it, the body is trying to rid itself of wastes, don't inhibit the natural process! If you must, go for natural deoderants that don't have toxic heavy metals added to them (aluminum!). 5. Lungs a. FOOD AS MEDICINE. Eat lots of garlic, ginger, onions, and radishes. b. Take 100 deep belly breaths into and out of your nose every day. c. Steam inhalations over a pot of boiling water removed from stove. Add a few drops of thyme or eucalyptus essential oil for added antimicrobial benefit. 6. Emotions a. FOOD AS MEDICINE. Omega-3 oils benefit the nervous system and brain (fish, seeds). b. Talk Therapy or Journaling. Negative thoughts and emotions become toxic to the body if not processed and eliminated efficiently. c. Exercise! Cross-crawl movements have shown to be effective for processing emotions through the brain. Questions? Contact Dr. Alicia Birr at Origins Natural Medicine for more ideas and to see how you can support your organs of elimination for optimal wellness! According to the CDC, insufficient sleep is a growing public health epidemic. Fatigue due to lack of restful sleep can be the cause of an array of health problems from memory lapses, sleep apnea, hypertension, depression, or hormonal issues. Not only are we sleeping less than we should, but we are sleeping less efficiently. Many people find themselves having difficulties falling asleep, waking throughout the night, tossing and turning, needing to use the restroom, or waking unrested. This does not have to be the norm, and it really shouldn’t be accepted for optimal wellness.
The pineal gland is a major player in the sleep-wake cycle. Found in the middle of the brain, it secretes melatonin, a hormone that encourages fatigue and sleep. As we age, this gland tends to calcify and become less functional. The pineal gland is highly affected by rhythms and light, and it modulates all other endocrine systems of the body including the adrenals, thyroid, and reproductive organs. This in turn affects mental-emotional stability as well as energy, focus, libido, fertility, immunity, metabolism and cardiovascular health. So how do we support the pineal gland for healthy sleep? 1. Sleep in TOTAL DARKNESS. Total darkness means no street lights, no night lights, and no alarm clock lights. The only time of the month that a small light is encouraged is during the full moon. The moon cycles just as we do; hormones and rhythms are deeply regulated by these patterns. 2. Expose yourself to sunshine (light) immediately upon waking. “Awake lights” or “Dawn Stimulators” are helpful for those of us in the Pacific Northwest, or for those who must wake before the sun rises. Ideally, this light would gradually brighten over 30 minutes just as the sun does. Light shuts down the production of melatonin. If the body continues to produce melatonin during the day, fatigue will linger as well. 3. Go to bed and wake up at the same time every night and morning, weekends included. Those two days can throw off your entire rhythm, even if you feel you need to catch up on sleep. Routine is the most important treatment for nearly every ailment of the body. Aim for 8-10 hours of sleep every night. 4. Your bedroom should be for one (or two) things only. Sleep (and intimacy). No reading, no television, and absolutely no work. If your office desk is in your room, rearrange the house. If reading helps you unwind, do it on the couch. 5. Avoid eating within 3 hours of going to bed. If you must eat, have a small protein snack like almonds or popcorn. Sugar and carbohydrates interfere with insulin, a hormone you don’t want creeping up when you are sleeping. 6. Avoid alcohol for your body must detoxify it as you sleep. Wonder why you’re waking at 2-3am every night? That is “liver” time, a sign you may need some naturopathic liver support. 7. Avoid nicotine and caffeine in the evening for they stimulate the sympathetic nervous system, or “fight or flight” response. It is difficult for the body to rest in parasympathetic state when it innately thinks it needs to be prepared for survival. 8. Get outside and move your body every day for a minimum of 30 minutes! 9. Manage your stress: talk it out, work it out, process it effectively. Talk to Dr. Birr about how to support your moods and nervous system. Stress is a big word for so many of us to fall back on. Do not let it be the cause of restless sleep and chronic disease! 10. Call your naturopathic doctor for a more individualized approach to restful sleep and a better tomorrow. Do you experience any of the following?
· Morning grogginess · Afternoon fatigue 2-4 PM, feeling best after 6:00 PM · Caffeine dependence · Difficulties falling or staying asleep · Increased PMS, peri-menopausal or menopausal symptoms · High or low blood pressure · Allergies · Suboptimal thyroid function · Need to lie down or rest after sessions of psychological or emotional pressure/stress · Decreased sex drive · Crave salt and foods high in salt · Feel better with high fat diet · Feel hypoglycemic (lightheaded, anxious, irritable) especially under stress · Depression · Difficulties losing weight, especially in the midsection · Frequent acute illnesses (colds, flus) · ADD/ADHD · Mental fogginess Yes to any? Then your adrenals may be in need of some support. Many of us know how it feels to be stressed or overworked. However, not many of us realize what this stress does to our bodies on a physical level. Over-extended periods of stress can overburden our bodies, creating a situation that’s not so easy to bounce back from. The adrenal glands are the organs that sit just above the kidneys that regulate stress and energy patterns. Cortisol is normally released by the adrenals in a 24-hour daily cycle with a burst in the morning to help us wake up and its lowest levels in the evening so we may sleep. As an individual feels mental or physical stress, the adrenals secrete cortisol and other hormones to prepare the body for a “fight or flight” response. But with prolonged stress, they become unbalanced and either releasing too much cortisol, or burn out so that cortisol is not released properly. This is referred to as “adrenal fatigue.” The symptoms listed above and below are common signs of adrenal fatigue. ENERGY Caffeine should not be required by the body to start the day. Many individuals find that they require coffee or other sources of caffeine to feel awake in the mornings or after lunch. This pattern suggests an irregular cortisol rhythm and adrenal fatigue. While attempting to raise cortisol levels with caffeine to feel awake, the body is sent a chronic state of stress leading to increased fatigue. WEIGHT GAIN Cortisol also affects sugar, fat and protein metabolism. With chronic stress or adrenal fatigue, weight issues arise. High levels of cortisol are associated with central adiposity or belly fat. It is very difficult to lose weight during times of stress and low adrenal function. PAIN Adrenal fatigue also compromises tissue healing and can increase tissue breakdown. This leads to slower recovery after an injury, increased muscle and joint degeneration, and thus pain. Sleep is very important for patients with adrenal fatigue and musculoskeletal pain for this is when tissues heal. IMMUNITY Inflammation and allergies may be more resistant to treatment with adrenal fatigue. Cortisol is an immune suppressant so in times of high stress, the body is unable to properly fight an infection. MOODS The ability to enter REM sleep cycles and experience regenerative sleep is interrupted by high cortisol values at night and in the morning. Chronic lack of REM sleep can reduce a person’s mental vitality, vigor and induce depression. #1 TREATMENT FOR THE ADRENALS: ROUTINE SLEEP!!! · Sleep in a completely dark room · Go to bed and wake at the same time every night and morning, even weekends. MIND What are your triggers? Stress can be disguised or felt as grief, fear, anger or hurt. Also consider environmental factors such as visual and aural overstimulation. Work with your stress and find a way to process it effectively. EXERCISE If in an early response to stress it may feel great to go for a run or other vigorous workout. If in a more decompensated state you may need to choose something like yoga or walking--you should not feel exhausted after your exercise. If you have a lot of fatigue and you are getting sick often your body may be telling you to slow down and replenish with sleep and nourishing foods. DIET · Eat several balanced meals a day. Eat within 1 hour of waking and not within 1 hour of bed. · Include a protein with each meal and don’t shy away from the good fats (olive oil, coconut oil, butter, seeds, nut butters). · Eat dark, leafy greens such as collards, kale, chard or spinach every day. · Do not be afraid of salt. Use sea salt, Himalayan pink salt, or kelp powder to taste · Drink half your weight in ounces of filtered WATER every day. Avoid: · Sugar and refined (white) carbohydrates · Fruit juices with the following ingredients: fructose, glucose, corn syrup, dextrose, maltodextrin · Processed foods · Hydrogenated fats · CAFFEINE, Alcohol · Allergic or sensitive foods SUPPLEMENTATION · Vitamin C: 2-6 grams per day. Work your way up as too much may cause loose stools. · B complex · Magnesium citrate 400 mg per day or 1 packet of Magnelevures each day · Licorice tea or tincture Questions? Call Dr. Birr today to find out how you can individualize your treatment plan for optimal adrenal health. The integumentary system, or the skin, is the largest organ in our bodies. So why not give it all the love and attention it deserves? The skin is a power-sponge absorbing whatever is smeared on it. Yet we often forget this when we apply deoderents, make-up and lotions containing heavy metals such as aluminum and arsenic. While being an important toxin eliminator in the body, the skin can be clogged with wastes and dead skin leading to blemishes and general toxicity. By dry skin brushing before showering or going to bed every night, you promote the lymph (immune system) to release toxins and wastes more effectively. The skin forms a new layer every day. Brushing it removes old, dead layers leading to softer, smoother, healthier skin and more efficient detoxification. The light stimulation of the nervous system also tightens the skin and tones underlying muscles. Be sure to start gently using firm long upward strokes from the fingers and toes toward the heart and groin and counter-clockwise strokes around the abdomen. Loofa sponges, a dry towel, natural fiber brushes, or light pressure with your fingertips all work great. Other skin health tips:
1. Ensure that whatever you apply to your skin is free of parabens, mineral oil, petroleum-based ingredients, dioxane, fragrances, dyes, and alcohols. If you don't want to eat it, then you don't want to put it on your skin. Use natural soaps, deoderants and lotions like JASON or Tom's products or make your own! 2. Drink plenty of water every day. Half your weight in ounces. (160 lb individual needs 80 oz of water each day). Since skin is a giant sponge, we need to continue to rinse it of toxins from the inside out. 3. Eat plenty of good fats like avocados, nuts and ground seeds (flax is great!). Omegas (EPA and DHA) are highly beneficial for inflammation and skin conditions. Talk to Dr. Birr about taking a quality fish oil supplement every day. 4. End your showers in a cool spray. The decrease in temperature helps to close pores and prevent clogging/blemishes. 5. Optimize digestion. The cause of many skin disorders begin in the gut. Have constipation, bloating, or abdominal pain? Call Origins today to discuss how you can improve digestion, immunity, and skin health. Hello!
First off, thank you for visiting Origins Natural Medicine! As a family physician, I am overjoyed to be available for home visits to the Puget Sound community as well as phone consultations to distant patients. This medicine is my truth, my passion. I am dedicated to improving the healthcare system so that we may find a cure to a model that seems to just keep getting sicker. When you seek naturopathic care, you are seeking change. Naturopathic medicine offers the opportunity to overcome whatever ailments you may be enduring be it the common cold, digestion issues, high cholesterol or chronic pain. Together we seek the cause to your condition. It is a journey that I am honored to travel with my patients. Please call (360-385-5375) or email ([email protected]) to set up an appointment with me. If you are curious also offer complimentary 15 minute consultations. Origins Natural Medicine's office will be located in downtown Port Townsend in December, 2011. Our clinic will be sharing a space with Dr. Molly Force, ND of Prosper Natural Health as well as an acupuncturist, massage therapist, and other skilled professional healers. |
AuthorDr. Alicia McCubbins is a naturopathic physician who strives to educate, motivate and inspire. Please feel free to share your thoughts or questions so that we may collectively grow through knowledge. Archives
January 2020
Categories |