Stress

Here is a good article to help handle stress.



Adrenal Glands
By Heath Williams
Date Released : 14 Nov 2007
Looking to the adrenal glands to help us achieve better health for our client is something that is often forgotten. The adrenals play an integral role in an ones health, yet in today’s society, we disregard this and subsequently many of us suffer from the side effects of our lifestyle choices.
By adopting a biopsychosocial model approach to our clients or patients, we are able to initiate lifestyle changes that will ensure the adrenals are functioning efficiently, allowing for a balanced homeostatic state within the body. By evaluating nutritional, physical and psychological states, we can help clients achieve optimal health in order for them to be better able to deal with the everyday stressors we all encounter.
I suspect there are many clients and patients with underperforming adrenal systems. A typical example of adrenal dysfunction is the client who is regularly physically or emotionally stressed, in poor physical condition, suffering from a recurrent low immune system, with an inability to produce enough consistent energy to get through a day. As a manual therapist or personal trainer, we are able to influence adrenal function and the overall state of homeostasis within the body by advising clients on their exercise and diet regimes.
The Adrenal System
The adrenal glands are located adjacent to the kidneys, liver, spleen and pancreas. The reason they lie so closely to these organs and the arterial system is that when required, they can be activated and have a rapid effect throughout the entire body.
The adrenal glands are made up of two separate areas: the cortex and medulla. The cortex is the larger portion of the gland (making up roughly 80 percent). The cortex is responsible for producing the steroid hormones, corticosteroids. The corticosteroids produced by the cortex include:
Glucocorticoids - The most important hormone produced is cortisol. The role of cortisol is to regulate glucose metabolism, control metabolism fat, protein and carbohydrate. Cortisol helps increase blood sugar levels and helps to provide energy for use by the body very rapidly.
Mineral Corticoids - The most important hormone produced is aldosterone. The role of aldosterone is to control salt and water balance in the body. It also plays a role in blood pressure.
DHEA (known as dehydroepiandrosterone) - This hormone is the starting point for the production of estrogen and testosterone. It works in opposition to cortisol. DHEA plays a role in energy, sleep, Post Menopausal Symptoms (PMS) and sex drive. When cortisol levels remain chronically high due to a constant state of stress, DHEA levels will be depressed. The medulla is the smaller part of the gland (making up roughly 20 percent) and secretes two major hormones: adrenaline and noradrenalin.
Adrenaline - Known also as epinephrine, it is involved in the fight, fright and flight response. It acts to increase blood pressure, expansion of blood vessels, increase blood glucose levels and heart rate.
Noradrenalin - Known also as norepinehprine, it opposes the effects of adrenaline and acts to constrict blood vessels, etc.
Flight/Fright/Fight Response
The flight, fright and/or fight response is the body's natural reaction to survival when exposed to perceived stress. The human body is unable to differentiate between different forms of stress. Therefore, it sees all stress as the same, whether this ranges from a life threatening stress to the stress created by sitting in traffic for two hours. Emotions such as anger, anxiety and frustration are some of the more common triggers for this response. The flight, fright and flight mechanism triggers many physiological reactions within the body. One of the more important reactions is the release of the corticotrophin releasing hormone by the pituitary gland, which stimulates the release of cortisol and adrenaline from the adrenal glands.
These hormones (cortisol and adrenaline) have a stimulating effect upon the body, allowing it to carry out the necessary tasks for survival. (See above for the role of cortisol and adrenaline.) The body will continue to release adrenaline until the stress trigger subsides. However, the body may continue to have high levels of cortisol for some time following the stress trigger. This consequently will have some physiological effect on the individual.
While some stress is important for the body, the problem with living in today’s society is that many of us are in a constant state of stress, and physiologically we are in a state of constant overdrive. Our adrenals are being asked to constantly perform without reprieve, and we run the risk of fatiguing our system, therefore affecting our overall health and homeostasis. What does this means to our patients or clients?
Following the stimulation of the flight/fright and fight response, the body naturally thinks it needs to refuel and re-stock those stores that were used for survival. We therefore have an increased appetite and will typically increase our food intake to restore these lost stores. This physiological response bodes well in the body if the stress we were exposed to actually resulted in us physically exerting energy. This response only starts to become a problem when the stress is due to sitting on the train and becoming anxious, frustrated and angry because we are running 45 minutes late for work. In situations like this, we are unable to physically release any energy, yet we still have an increased appetite, will eat more food and store any unused energy in the body. We may also begin to feel this in the form of developing very tight and tense muscles, which can result in any number of musculoskeletal complaints (i.e., headaches, sore neck and shoulders, etc).
Typically, when we are stressed, our blood sugar levels will drop, and the body will try to keep up with this by increasing it's blood glucose levels. As our blood sugar levels increase, insulin is released by the pancreas. Certain foods such as sugary lollies, biscuits, cake and soft drinks and caffeine will hit the blood stream more rapidly, causing an even greater release of blood glucose and insulin. Eventually, the body may lose the ability to handle these sugar ups and downs, and we may begin to develop a resistance to insulin, also known as Syndrome X. Syndrome X is believed to be associated with many other health problems. Constantly asking the body to deal with stress may also lead to adrenal malfunction, which may result in the development of Addison’s disease or Cushing’s syndrome. Addison’s disease is associated with the under activity of the adrenal glands, and Cushing’s syndrome an over activity of the adrenal system. (For more information on these diseases, see the list of Internet references at the end of this article.)
Signs and Symptoms of Stress
Increased appetite
Cravings for food (i.e., chocolate, sweets, pastry, breads, caffeine, alcohol)
Mid afternoon slump
Low immune system
Headaches
Digestive problems
Muscle aches and pains
Hair loss
Irregular or absent periods
Reduced mental awareness
Depression
Social withdrawal
Slow metabolism
Low sex drive
Tiredness, fatigue, lethargy
Nutritional Approach to the Adrenal System
By evaluating the nutritional profile of our clients, we are able to make simple dietary changes that will enable them to better deal with everyday stressors. This includes the following guidelines:
Avoid Dieting - Restriction of calorie intake can cause the body to go into survival mode, which may cause a reduction in the metabolism, which may also increase eating habits. This is a familiar pattern for those who regularly crash diet rather than adopting a healthy eating pattern for life. Typically, when you lose weight quickly, most of this is via water, muscle and bone. Research has shown that if you lose more than 10 percent of your bodyweight, your metabolism will adapt and decrease by as much as 15 percent.
Eat Regular, Small Meals - Consuming five to six smaller meals a day rather than the typical three large meals will ensure a stable blood glucose level throughout the day, which will send the body a message that it is not under stress. Eating smaller meals more regularly (every three hours) boosts the metabolism, decreases cortisol levels by roughly 17 percent and allows for a more steady state of emotions. Also, you should always wait 20 minutes after eating a meal before considering eating more. Food takes time to be digested, and those who eat too quickly will often overeat and cause a spike in cortisol and insulin levels. Lastly, try and consume your meals in a state of relaxation. Eating in a peaceful environment will minimize the release of stress hormones. If you are regularly eating on the run, your body will think it is in a state of stress, and your ability to digest the food may be affected, therefore affecting the absorption of valuable nutrients.
Eat Breakfast - Breakfast is possibly the most important meal of the day. Early in the morning, your cortisol levels are high in order to get your body up and running. Eating breakfast rather than consuming a coffee will help to maintain a steady blood glucose level. Those who consume coffee for breakfast only increase their cortisol and blood glucose levels, leading to an increase in the release of insulin, which will increase appetite and promote the storage of food to fat.
Eat Fiber - Increase soluble and insoluble fiber intake. Soluble fibers are found in fruits, nuts, vegetables and beans and help to better manage blood sugar levels and regulate cholesterol. Insoluble fiber can be found in wholegrain and nuts and will help with the general digestion. Beans such as Soya, butter, lentils, kidney beans and chick peas are preferred. Nuts such as Brazils, almonds, cashews, pistachio, peanuts and seeds such as sunflower, sesame, linseeds (flax) and pumpkin will help to promote a healthy digestive system.
Proper Food Selection - We should be aiming to reduce our intake of refined carbohydrates and sugars, as well as including a portion of protein in every meal (vegetable or animal). Swap refined carbohydrates (white flour, white rice, pasta) to whole carbohydrates (rye, oats, brown rice, corn pasta). Grains such as brown rice, oats, rye, buckwheat, barley and whole wheat are preferred.
Protein causes satiety and helps slow the process of digestion and controls insulin levels. Avoid a diet heavily weighted in protein because excessive amounts of protein may cause the body to go into a state of ketosis.
Protein from an energy perspective requires more body energy to burn than carbohydrates and fats. Roughly requiring 20 percent of the body’s energy intake to metabolize compared to 10 percent for carbohydrates and two percent for fats.
Reduce saturated fats (found in red meat and dairy products) and increase essential fat intake. Essential fats are Omega 3s and 6s and are found in nuts, seeds and oily fish. They help to boost metabolism, reduce inflammation and reduce the likelihood of insulin resistance.
Try to limit the dairy intake and go for organic free range eggs.
Vegetables and fruits that have been shown to be beneficial include:
Apples
Cabbage
Green beans
Peaches
Spring greens
Asparagus
Carrots
Kiwi
Pears
Sprouts
Beetroots
Cauliflower
Lettuce
Pineapple
Squash
Blackberries
Celery
Melon
Plums
Tomatoes
Blueberries
Cherries
Mushrooms
Radish
Turnips
Broccoli
Cucumber
Onions
Raspberries
Watermelon
Always try to avoid artificial sweeteners and soft drinks.
Drinks
Coffee and tea act as stimulants and increase the release of cortisol and adrenaline in the body. Individuals will often go for these caffeinated drinks when they are feeling a slump in energy levels (typically mid afternoon). This results in even greater amounts of blood glucose being released into the blood, causing more insulin release and further stressing the body. For those whose diets are fuelled by caffeinated drinks, they should try and reduce this intake or they risk developing adrenal fatigue and insulin resistance.
Supplements
Supplements that have been shown to be beneficial include:
Chromium
Magnesium
Manganese
Zinc
Vitamin C
B vitamins
Vitamin E
Omega 3s & 6s
Coenzyme Q10
Alpha Lipoic Acid
Essential amino acids
Try and avoid stimulant herbs such as guarana as they act to stimulate the adrenals
Stimulants
Coffee (instant, percolated, filtered, espresso)
Tea
Chocolate
Soft drinks (caffeinated)
Stimulants cause the release of cortisol, which in turn triggers the release of insulin. Regular stimulant intake can lead to adrenal fatigue, insulin resistance and Syndrome X.
Caffeine is also addictive, also stimulates the release of bad fatty acids in the blood and is rapidly absorbed into the body. This further increases one's chances of developing an adrenal problem. Anti-Inflammatory Foods
Fruits
Vegetables
Nuts
Fresh fish
Meat (grass/pasture fed)
Eggs (organic)
Red wine
Spices (oregano, ginger)
Extra virgin olive oil (organic)
Pro-Inflammatory Foods
Refined grains
Wheat grains
Grain/Flour products
Meat (Grain fed)
Most packaged foods
Most processed foods
Deep fried food
Trans fat i.e. margarine
Corn/Safflower/Sunflower/Soybean oil
Exercise
Exercise that involves a combination of weight training and cardiovascular is preferred. Exercise helps to burn off energy, increase muscle mass and metabolism, prevent insulin resistance, reduce the negative effects of cortisol, improve insulin sensitivity and improve body shape.
For more information, check out the following web sites:
http://www.urologyhealth.org
http://www.labtestsonline.org
http://kidshealth.org
http://www.health-concern.com
http://wordnet.princeton.edu
http://endocrine.niddk.nih.gov/pubs/addison/addison.htm
http://endocrine.niddk.nih.gov/pubs/cushings/cushings.htm
http://cushings.homestead.com/
http://www.adshg.org.uk/
References:
Chek, P. How to Eat, Move and Be Healthy, Chek Institution Publication, USA, 2004
Liebenson, C. Rehabilitation of the spine: A practitioner’s manual. 2nd edition, Lippincott Williams & Wilkins, London, 2006
Glenville, M. Fat around the middle, Kyle Cathie Ltd, UK, 2006
Glenville, M. Mastering Cortisol, Ulysses Press, UK, 2006
Guyton & Hall, Textbook of Medical Physiology, 9th Edition, W.B. Saunders & Company, Sydney, 1996
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Busy Times!

I thought I would drop a quick line. I have been busy helping out a smoke load of people get started in their Wt. Loss journey. This is the time of year that most people feel like they have to do something about the holiday gift of 10lbs. added. So, I thought I would share a quick to make the wt. loss happen for those who may be getting started too.

Schedule it in!
That is one point that some people don't start from. You have to stop and think about when on Monday you will get your workouts in. Tuesday, Wed, Thu...F,S,S.

Get out you calendar, schedule, palm, notebook or whatever you use to plan your day, week, month.

2pm Monday Workout. Lift, Basketball
2 pm Tuesday Workout. Basketball

And so on.. It will help create the habit.

Mitch

Why Resistance Training is Important to All.

Resistance training or weight training is at oftentimes overlooked by members in our health club. The benefits of strength training are huge so I want to share them with you and squash some common misconceptions.
Resistance training maintains or increases Lean Body Mass (Muscle).
Lean Body Mass burns calories—even at rest (Resting Metabolism).
Resistance Training maintains or increases strength.
Resistance training itself will burn calories.
Resistance training will help you stay lean and maintain bone density
Failure to perform resistance training will do exactly the opposite. Therefore, in the end, who is it good for? Everyone! Younger adults, weight loss candidates, the elderly, athletes ….you!
Common misconceptions from women: “Resistance training will make me look like a guy.” Please let me assure you—lean muscle will not grow out of control and you will not gain fifty pounds of muscle any time soon. But a few pounds of muscle you do gain will burn fat for a long time to come and replace a bit of the fat lost. Strength training is worth it. Without the muscle, the fat will stay.
Here are 2 articles for further reading.
Mitch Mohs
Resistance Training
Resistance Training 2

Quinoa is a great side dish that is served in our Café. This little article will give you a chance to learn how great it is and how to use it at home.

Quinoa
High in protein and gluten-free, quinoa may just become your new favorite whole grain.
By Cary Neff
March 2008
Food BasicsNutritional Know-HowKitchen TricksEat Up!
Sometimes referred to as the “gold of the Incas,” quinoa is one of nature’s most impressive foods. This golden seed is coveted for its high nutrient value and filling quality, expanding three to four times its volume when cooked. It makes a healthy, hearty addition to any meal.
Food Basics Quinoa (pronounced KEEN-wah) has a subtly sweet, yet nutty, flavor and a piquant aftertaste. Categorized as a grain, quinoa is actually the seed of Chenopodium (commonly known as goosefoot) plants, which are related to Swiss chard and spinach. There are more than 120 species of Chenopodium, all native to the Andes Mountains of South America, but farmers there cultivate only three main varieties: blond or pale seeds, called white or sweet quinoa; a fruity variety called red quinoa; and the regal-looking black quinoa. Quinoa also has a unique texture. When cooked, the outer germ around each kernel twists outward, forming a spiral. The spiral remains crunchy while the kernel becomes soft and springy.
Nutritional Know-How Boasting an almost perfect balance of all nine essential amino acids, quinoa is considered a complete protein. Higher in protein and unsaturated fats, and lower in carbohydrates than most grains, quinoa provides an abundance of manganese, calcium, fiber, iron and magnesium, as well as vitamins B and E. It’s also gluten-free. Quinoa can be useful for people who suffer from migraine headaches or hypertension, because magnesium helps relax blood vessels. Studies also have shown that diets high in whole grains like quinoa, which is rich in phytonutrients, can improve cardiovascular health in postmenopausal women and protect premenopausal women against breast cancer. In both men and women, whole grains can help reduce the risk of heart disease, some cancers, type 2 diabetes and, when combined with fish, childhood asthma.
Kitchen Tricks
Store uncooked quinoa in an airtight container. If refrigerated, it can be stored for up to six months.
Wash quinoa before cooking by placing it in a fine strainer and swishing thoroughly with cold water. This will remove any residue of saponins, which are naturally occurring, bitter-tasting defensive compounds that protect quinoa from birds and insects and act as a shield from the intense radiation of high-altitude sunlight. Avoid soaking because it can deposit saponins within the seed. 
Eat Up! Quinoa’s light and fluffy texture makes it an ideal choice to accompany meals throughout the year. To cook, combine a ratio of two parts cooking liquid to one part washed quinoa and simmer until grains are translucent. It cooks very quickly — in about 15 minutes.
Substitute quinoa for rice, pasta or hot cereal to create a healthy and appealing recipe alternative.
Stir cooked quinoa into your favorite pancake and waffle batters to add a boost of nutrients and a slightly nutty flavor.
Add cooked quinoa to salads, stir-fries, casseroles and soups.
For a robust nutty flavor, brown quinoa in a dry skillet for about five minutes before adding cooking liquid.
To add delightful taste and vibrant colors to your meals, try using vegetable broth, boldly flavored vegetable juices or fruit juices as the cooking liquid when preparing quinoa.
Replace steamed quinoa for the bulgur wheat in tabbouleh or vegetarian chili recipes.
Use steamed quinoa instead of brown rice for fried rice.
In baking, use quinoa flour (available in natural markets) for a portion of all-purpose flour in your favorite cookies or muffins. If the recipe calls for 1 1⁄2 cups all-purpose flour, use 1 cup all-purpose flour and 1⁄2 cup quinoa flour. The quinoa flour will add a slightly nutty flavor and aroma.
Chef Cary Neff is the president of the consulting firm Culinary Innovations and the author of The New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).