Maintaining fitness of a lifetime, and better health - Overtraining & Adrenal Fatigue (Part 9)

In today's post, we will discuss about the 'third eye'. The term 'third eye' was named historically and yes, it plays an important role in achieving and maintaining fitness, long term. This may be due to the fact that the pineal gland is a source of  DMT, which is commonly associated with visionary or mystical experiences. Also perhaps relevant is that the cells of the pineal gland, called pinealocytes, have characteristics that are strikingly similar to photoreceptor cells in the human retina. As some of you might have known here is more than one way to disturb your circadian rhythm, and one of the most common and least recognized is calcification of the pineal gland, the brain structure that produces melatonin. Fluoride is a major culprit. Remember what's in your toothpaste and tap water? 

The pineal gland is a pea-sized, pine-cone-shaped gland located deep within the brain where the two brain hemispheres join. Unlike the rest of the brain, though, it is not protected by the blood-brain barrier, which makes it especially vulnerable to dietary fluoride exposure. More than a decade ago, a researcher at the University of Surrey in the United Kingdom found that fluoride deposits in the pineal gland accumulate with age and are associated with gland calcification. The author of the study, Jennifer Luke, wrote "There was a positive correlation between pineal fluoride and pineal calcium, but no correlation between pineal fluoride and bone fluoride". By old age, the pineal gland has readily accumulated fluoride and its fluoride-to-calcium ratio is higher than bone. This is one scary finding.

In the study, it was suggested by the author that the pineal calcification could be an indicator of decreased melatonin production and could become an indicator for circadian rhythm vulnerability and useful for assessing the need for melatonin replacement therapy. In fact, Luke and her co-authors thought that the degree of pineal calcification could be a better indicator of melatonin deficiency than measuring the amount of melatonin circulating in the blood. Furthermore, she said, the decrease of melatonin production, might lead to a disturbed circadian rhythmicity in the sleep-wake cycle, with the principal symptom being daytime tiredness. Other researchers have found evidence that fluoride-induced pineal calcification is a risk factor for schizophrenia, Alzheimer's disease, dementia, stroke, Parkinson's disease, Tourette's syndrome, insomnia, and melatonin circadian dysregulation.

It is important to be sure you are getting your vitamin D along with a relative balance of other critical cofactors, such as vitamin A (retinol) and vitamin K2. This can help balance vitamin D and its effects in the body and help avoid problematic nutrient imbalances. With all the hot press and hype concerning the near-miraculous benefits of vitamin D, an all-too-commonly overlooked fact is that no nutrient functions in a vacuum away from the need for other nutrients. Too much of one nutrient can create serious imbalance with others, and this may cause very real problems. bear in mind, there are two receptors of Vitamin A for every one Vitamin D receptor in a cell. Liver is the best source for this critical fat-soluble nutrient, but supplementing with superfoods such as fermented cod liver oil can do the job, too. Well, although I won't mention any specific brand and I will let you do your own homework.

Magnesium deficiency can additionally and very commonly lead to undesirable calcium imbalances. We are all far more likely to be deficient in magnesium than in calcium, and restoring healthy magnesium levels is critical for managing appropriate calcification of things in your body that are meant to be calcified and minimizing the calcification of things that were not meant to be calcified. As I've mentioned how critical this mineral is in previous post, it is needed for more then 300 different bio-chemical functions in the body. 

Vitamin K2 regulates calcification. Deficiencies in vitamin K2 (all too common nowadays due to the fact that most people fail to eat enough organ meats) can readily lead to calcification of soft tissues and inadequate calcium in the places where it most belongs in your bones and teeth! In fact, poor vitamin K2 levels can additionally make you prone to poor bone health and dental caries, as well as harden your arteries and calcify your heart muscle. Add these dietary fat-soluble nutrient imbalances to fluoride exposure, and you find your pineal gland over time in a delightful calcium-rich crust. It's real bad news, and most of the time, conventional doctors may end up misdiagnosed this specific condition.

SO HOW DOES ONE GO ABOUT REVERSING OR AVOIDING PINEAL CALCIFICATION? 

Try these:

-Avoiding all sources of fluoride (including toothpaste, tap water, packaged, bottled or canned drinks, non organic teas, etc)

-Avoiding supplements with any form of calcium 

-Maintaining healthy levels of vitamin D3, together with its critical cofactors, vitamins A (retinol) and K2  (sun is your friend, spend more time outdoor)

-Taking magnesium L-threonate, which has specificity for the brain and by maintaining healthy intracellular levels of magnesium elsewhere in the body 

-Taking vitamin K2 (natural dietary MK-4 and supplemental/dietary MK-7) and/or adding more organ meats plus 100 percent pastured raw butter (if you can find). You may also opt for Grass-Fed Organic Cultured Ghee. 

If you are having melatonin-related circadian rhythm issues, avoiding fluoride makes good sense. There are a number of health problems associated with fluoride and none realistically linked to having too little of it. No human being living and breathing anywhere suffers from any sort of fluoride deficiency, this is absurd. This is a highly controversial subject, and you may hear from your dentist telling you that it's not safe and fluoride can prevent tooth decay. Tell that to the primitive tribes who don't even use fluoridated toothpaste for hundreds of years, and they have strong perfect set of teeth, with no dental cavity or decay. I recommend buying a water filtration system that can effectively do the difficult job of removing fluoride. Also, avoid fluoride-containing toothpaste, mouthwash, and other fluoride-containing oral care products as well as canned or bottled beverages and some of the non organic teas. Keep in mind, too, that fluoride may be a common component of certain medications as well. Just one example of a fluoride-based pharmaceutical is fluoxetine (also known by the trade names Prozac, Ladose, and Fontex), among close to about two hundred others. Yes, you read it right, fluoride found in the prescbribed drugs by your doctor. 

As I will not discuss on calcium supplements and Vitamin D3 (read my previous posts), it is critical to take note that both magnesium and Vitamin K2 is extremely vital in this case. Magnesium is another essential cofactor for calcium metabolism. It is much more common to be deficient in magnesium than in calcium. One form, magnesium L-threonate, is a form that is thought to be most active in the brain. Another way to ensure it is absorbed and utilized in the body effectively is by applying magnesium oil on your skin, and oral typical magnesium supplements sold in pharmacies are waste of money. 

This is one of the most important and most frequently overlooked calcium cofactors. It is incredibly important for reversing or avoiding calcification of your soft tissues, including your heart, cardiovascular system, joints, and pineal gland. Vitamin K2, which is found in animal-source foods or synthesized from bacteria also has a key role in improving cardiovascular health by preventing or even reversing arterial or heart related calcification; boosting bone health and density in children, post-menopausal women, and others; and supporting healthy, cavity-resistant teeth, more so than the plant-based vitamin K1, which is more primarily associated with blood clotting and less with bone health.

The MK-4 form of vitamin K2, found naturally in animal sources as opposed to synthetically from vitamin supplements, tends to be easy for most people to incorporate into their diet. It is found in grass-fed organ meats and is especially rich in butter and ghee made from the milk of exclusively grass-fed cows. The MK-7 variety is bacterially derived from a fermented form of soy called natto. But for guys and also children, you may want to be careful on the consumption of soy based foods, even though it is fermented. You know what I meant.

Pineal calcification isn't the only potential source of depressed melatonin production, of course. Depressed serotonin production, either through the neuroinflammatory suppression of hypothalamic output or through the deficiency of dietary tryptophan, can also lead to depressed melatonin production in some people. In this instance, one usually would exhibit symptoms normally associated with serotonin deficiency, for example, depressed mood, worry and anxiety, negative thinking, anger or aggressiveness, shyness or fearfulness, loss of pleasure in things one used to enjoy, and cravings for carbohydrates.  Stay tuned for next post. 

Journals/References:

http://www.icnr.com/articles/fluoride-deposition.html

http://www.lef.org/magazine/2008/8/Beyond-Sleep-New-Medical-Applications-for-Melatonin/Page-01

http://www.slweb.org/luke-1997.html

Glycemic Index, Blood Sugar, Starchy-carbs

I just had an interesting conversation lately with a client of mine, who drives a nice car (about the same price of Honda Civic in my country). I found out that he eats Roti Canai (made of wheat) almost every morning for breakfast. So, being curious myself, I asked him, "Why do you choose this food instead of others?". I told him I expect an honest answer.

With 5 seconds paused, "It's because it's cheap and convenient", he answered. With a meal of RM2 or less for breakfast, it is obvious he go for cheap foods, and no preparation involved. Well, to be honest, most people in my country are having almost the same mentality. Cheap foods, taste good and convenient. A food which is highly inflammatory (prepared with either margarine or vegetable oil), and causing intestinal permeability and immune reaction, and of course, storing fat, bloating, inducing appetite, joint pains, migraines, etc. 

But, there is a positive point taken from his confession for breakfast. I'm now able to identify the reason he chooses that food almost every morning. Within a RM2 budget to be spent on eating this food which wreck havoc in the body, I proposed a much healthier, less reactive foods for him. It's organic, whole foods and does not spike blood sugar even a single bit. Best of all, he needs only 3-5 mins to prepare that foods at home, without even having to drive out to get that wheat based food. 

Now, in today's post, I would like to share with you guys about glycemic index and how your body react to any foods or meal you eat at any point of time. Be it breakfast, lunch, tea time, dinner or supper. I had so many discussions with my clients and people I know, debating about glycemic index for specific foods, but some experienced a poor response from the so called 'medium or lower glycemic index foods'. 

Remember we were told that whole foods and fruits are alright to eat and healthy? Conventional dietary wisdom has lead us to believe that eating even starchy-based carbs (whole foods) is healthy, including corn, yam, potatoes, pumpkin, rice, etc. In the world of vegan or vegetarian, these foods are supposedly healthy and acceptable in their daily diet. How much truth is that?

Before I present to you my own observation and blood sugar testing of a clean healthy meal, let me remind all of you the glycemic goals for diabetic patients. A shocking guideline, The American Diabetes Association proposed diabetic patients of allowed meal less then 180mg/dl. Meaning, if the blood sugar rise to 170 mg/dl, it is alright! That's way high my friend, especially for a diabetic patient. A typical fast food meal will easily spike your blood sugar passed the 180 mark. And guess what, 2 pieces of whole wheat bread (with nothing else), will give you some surprising result you never expect. Same with drinking a glass of so called healthy "100% fruit juices", which will make your pancreas scream out loads of insulin flooding your bloodstream. Hard to believe? Test yourself to find out.

Moment to ponder....

"The American Diabetes Association suggests the following targets for most nonpregnant adults with diabetes. More or less stringent glycemic goals may be appropriate for each individual."

• Before a meal (preprandial plasma glucose): 70–130 mg/dl
• 1-2 hours after beginning of the meal (Postprandial plasma glucose)*: Less than 180 mg/dl

References: 

http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/checking-your-blood-glucose.html#sthash.Rj06bbLW.dpuf

As I've sampled tons of many healthier single-ingredient whole foods for my daily meals, i decided to try an average 3 different days of lunch time readings and share it with your guys. I would agree that others who test their blood glucose levels with the same exact meal may have mixed results, arguably higher in the glucometer reading. Below is the sample of a moderately clean whole foods meal, but loaded with starchy-carbs (yam).



Sample meal: 
- Steam yam (about 120-130g)
- 1 tablespoon of grass fed butter
- steam shrimps ( small amount)
- 1 duck egg (whole)

1st meal reading : 8.6 ~ 154 mg/dl
2nd meal reading : 8.7 ~ 156 mg/dl
3rd meal reading : 9.2 (slightly more yam) ~ 165 mg/dl
Average result : 8.8 ~ 158 mg/dl

I know for the fact that The American Diabetes Association claimed that it is alright if 'after meal' glucose reading of below 180 mg/dl for diabetic patients, but for the sample meal I tested myself, an average of 158 mg/dl, it is definitely not ideal, and the goal here is control the amount of insulin release in the body as much as possible. Insulin is a biomarker for cardiovascualar disease, and if chronically abused, insulin resistant is a big health problem for most people right now, and being diagnosed with diabetes is inevitable, doesn't matter your age, young or old.

In a nutshell, if a meal or food causes immune reaction and treat it as antigens or toxins, it's bad. And, if whatever you are eating forces your pancreas to release high amount of insulin and spike your blood sugar level, it's a definite NO NO, doesn't matter what USDA or American Dietitian or Diabetes Association claimed or endorsed. The glycemic index table is based on an average of tens of thousands of people. No one will get the same fix number of glucose reading of two different people eat the same foods at the same time. The question is, is yam or other similar starchy-based foods bad for us? Maybe no, but bigger portion consumed may force your pancreas to secrete more insulin, depending on that individual's body ability to handle blood sugar regulation. There are other awesome benefits of eating foods such as yam or sweet potatoes, but one has to determine if those foods cause poor blood sugar spike and perhaps also immune reaction. Meanwhile, below are the ideal glucose readings for 'before and after' meal (approximately 40-45 mins after meal).


Before meal : 75-95 mg/dl
After meal : Below 130 mg/dl 


Starchy Carbs Whole Foods : (Triggers insulin release in moderate to higher amount)
- Yam
- Potatoes
- Pumpkin
- Corn
- Rice

Maintaining fitness of a lifetime, and better health - Overtraining & Adrenal Fatigue (Part 8)

Imagine when you are driving along the highway cruising with your favorite music playing, as you start to crash mildly, after a high glycemic meal. With heavy eyes and high secretion of insulin burst, your para-sympathetic nervous system stimulated, your body says "It's time to rest and digest". There are many accidents that happened with sleep deprived drivers, with minority victims were sleep apnea patients. In this case, 'crashing' severely from a poor blood sugar dsyregulation and over stimulation of the 'night cycle' of autonomic nervous system, could lead to a ill-fated long distance trip. 

Without realizing what may hit you during this smooth ride, your brain goes into an immediate 'fight or flight' situation with adrenaline and norepinephrine pouring out instantly, when you go into panic mode as a dog or animal run into your driving path out of sudden. Survival mechanism activated, glycogen from the liver dumped into your bloodstream, as glucocorticoids hormones flooded your muscles ready to flee or fight, prepping the body to be in emergency state. Except in this situation, you are not confronting a sabretooth or a predator. Similar situation with roller coaster ride, or bumped into someone in the dark, all stimulating the exact stress response in the body.

Most people realize the brain and the adrenals connection in terms of stress regulation, but it is the mesencephalic midbrain which is the key player here. The midbrain controls what you can think of as the amplitude or strength of your adrenal/cortisol response. This region of the brain is also especially sensitive to inflammation. It has the richest repository of interleukin-6 receptors anywhere in the brain. IL-6 is a particularly nasty inflammatory cytokine, a protein is primarily produced at sites of acute and chronic inflammation. Chronic inflammatory states can activate this part of the brain and readily lead to chronic anxiety. Calming neuro-inflammation here is critical to help wind this process down.

When the reticular activating system is stimulated, it fires off in different directions, and at times particularly strong emotional reactions to events can become stuck in a self-perpetuating feedback loop. In other words, particularly pronounced reactions to traumatic or stressful events can cause the brain to become hardwired for stress. This can also lead to long-term anxiety-related issues.

The overactivation of this area of the brain, say by a particularly upsetting, traumatizing event, can lead to a chronically exaggerated stress response. A person may become hypervigilant and have an exaggerated startle response or possibly other symptoms similar to obsessive-compulsive disorder (OCD). He or she may have an overactive mind that won't shut off and this may even lead to what are called post-traumatic stress disorder (PTSD) symptoms.

The midbrain immediate response to what it perceives as a life-threatening circumstance is to release your brain version of adrenaline, or norepinephrine. The residual hypervigilant effect from a traumatic event following the initial stressor can also be a result of chronically excess cortisol. Some people may see something that is upsetting to them and let go of that concern quickly once the threat has passed. Those with an overactivated midbrain, however, may hang on to this residual perceived stress for days or much longer.

Bear in mind, people with this type of brain dysregulation frequently tend to wear sunglasses more than usual, even on cloudy days or early in the morning. They also tend to be sensitive to loud noises and may have an exaggerated startle response. When you say, 'Woi', and they practically unravel or looked to be having shock of their lives. They can be more easily freaked out by life events and perceived stressors. They often dislike crowds and being in close proximity to others. Trying to talk someone like this into going with you to a crowded music festival or nightclub can be pain in the ass, similar to trying to convince an Eskimo to buy an ice cube factory, or forcing a cat taking a cold shower. Sorry, but this is very unlikely going to happen.

There are some people who might have overreaction of this part of the brain. The primary inhibitory, or calming, neurotransmitter for this part of the brain is gamma-aminobutyric acid (GABA). When this part of the brain is over activated, it can respond well to GABAnergic enhancers, such as L-theanine and valerian root. For those who know about the GABA test, it is also a 'one stone kills 2 birds' test, where you will likely to find out about the health and status of your blood-brain-barrier.

Persistent low trickling (and ultimately depleting) serotonin levels are also typical with this type of brain dysregulation due to the brain adaptive response to the perceived underlying trauma. Now, another helpful (not to mention very cheap) practice is a specific diaphragmatic breathing exercise that helps preserve carbon dioxide (CO2). The common tendency in a stressed person to forcibly sigh can help generate and make sympathetic, fight-or-flight overactivation much worse, creating a self-perpetuating crisis. Deep breathing exercises commonly recommended for people who are stressed also may be counterproductive without appropriate CO2 preservation through slow, controlled exhalation. For most people, these folks are not breathing correctly and stressed out individuals often suffer from digestive disorders, sleep problems and also poor libido/reproductive problems.

Remember, when we breathe in oxygen, it immediately binds to hemoglobin, which hangs on to it like a pit bull as it circulates throughout our tissues and brain. What makes the oxygen available to any tissue (including the brain) is the relative retention of CO2. The inability of hemoglobin to release oxygen properly to our cells as a result of too little CO2 is known as the Bohr effect.

Do take note that overbreathing causes vasoconstriction that can reduce O2 availability by 40 percent. Think of it as panic attack as one good example. People who are stressed tend to sigh a lot or hyperventilate, or both, which has the unintended effect of oxygen deprivation and sympathetic over-arousal by exhaling too much CO2. In the field of breathing physiology, this state of poor CO2 retention is referred to as a state of hypocapnia. Even mild hypocapnia can deprive your brain of oxygen up to 40 percent!

Now, some of you may wonder, how can proper breathing technique relate to fitness or staying fit? It has everything to do with it! The amount of oxygen that reaches your brain is dependent on the amount of CO2 you retain while you are breathing. It doesn't matter how hard you train or how regular you visit the gym, if your body suffers poorly from proper breathing, your autonomic nervous system will be thrown out of balanced, and it will also affect the quality of training or workout, and focus in competitions amongst pro-athletes too.

DIAPHRAGMATIC BREATHING

Calmly and gently breathe diaphragmatically that is, breathe in through your nose and inhale down into the deepest part of your lungs, gently and naturally. After inhaling, allow for a natural pause, and exhale using lips as if blowing through a tiny cocktail straw, slowly releasing your breath until the air is fully expelled. If you repeat this four or five times, you can typically restore parasympathetic dominance for a more relaxed state if you are anxious. Diaphragmatic breathing that involves a very slow exhalation can be extremely calming in the moment when you feel frustrated or stressed, since it also activates receptors in the diaphragm that help promote calm, parasympathetic functioning. 

If you think you experienced above symptoms of stressed, anxiety, overbreathing or sighing, you can try this breathing technique to slowly help balance out the ANS, incorporating into your daily lifestyle, and listening to your body from time to time. You can start off with 3-4 minutes for the first week of so, gradually increase to 5-7 mins the following weeks. Ensure you are not being disturb and practice it in a quiet room, perhaps before you go to bed. And you know what? It's free, no drugs involved and it's effective. 

Organic Protein Shake? - Quick Review

As year 2015 has begun, many of us set ourselves a list of new year resolutions, be it losing weight, getting fit or making more money, but as usual, less then 10% of people succeeded. Today, let's look at one very simple and common 'resolution' which many people, especially fitness enthusiasts and gym addicts are very much into, 'protein shakes' or so called 'post workout meal'. 

The reason why I blog this post, from a courtesy of a friend who requested for an honest review. It will be a quick review, and below are some of my summary of why most protein shakes products are not recommended. In most cases, gulping down these so called protein shakes or beverages will cause more health problems then doing any good to the body. I know some of you readers may disagree (expected), i have personally known many of fitness buffs and trainers who are toxic and suffer from digestive disorders which includes consistent bloating, chronic constipation and inflammation of the gut. 

Protein Shakes products (including Organic) : Why it may not be ideal for consumption?

Commercial products  (a toxic, inflammatory, diabetic beverage)

- Primarily loaded with toxic chemicals such as pesticides, herbicides, hexane (found mostly in soy extraction), antibiotics, synthetic growth hormones, steroids (injected to fedlot cows)

- Loaded with preservatives and food dyes (in certain products)

- Many of these shakes contain wheat and soy as ingredients

- Most so called protein shakes are low fat, loaded with sugars and more harmful sweeteners

Organic products  ( a better choice, but not recommended)

- Even though most consumers think that it's healthy to buy and consume organic beverage or protein shakes, most of these products are loaded with sugars too. 

- Almost all protein shake products contain pasteurized or homogenized milk. Almost all of the nutrients in the milk is wiped out, practically dead.

-  Some of the organic protein beverages may contain soy and wheat too

Other reasons 

- Many gym addicts, fitness enthusiasts and even regular sports person, tend to be 'dependant' on these beverages, especially after a workout or game session. An excuse of 'MUST' drink a protein shake or beverage after an exercise session or similar routine, was made commercially primarily from bodybuilding supplement industry, it was then spread throughout the sports and fitness industry, as a ploy to regain more profits globally. Bear in mind, the bodybuilding and fitness supplements industry is huge, and it is slowly gaining the market of even normal population. With the mindset of depending on drinking protein shakes to replace actual meals, This could lead to poor ownership of preparing healthy whole foods meals, and in the end, it become a 'product-replacement' foods, rather then eating real foods. 

- Most people don't realize that the body can handle a significant amount of amino acids assimilation at one time, even for a bodybuilder or professional athlete. A lot of gym goers or bodybuilder wannabes, gulp down those protein powder drinks several times a day, stressing out the kidneys and in some cases, it convert to sugars, then body fat storage. Increased blood sugar equals to bad news, feeding pathogenic bacteria and yeast.

- Next, excessive protein intake, may lead to over stimulation of mTOR pathways. When mTOR is inhibited, the risk of cancer growth in the body is minimize. 

- As most people do realize that over consumption of protein will damage and stress out the kidneys, it is in fact true. When you consume too much protein, your body must remove more nitrogen waste products from your blood, that equals to burdened kidneys. 

Skimmed milk and cane sugar? Not so ideal

Wonder why lactase enzyme is needed to be added in this product? Bcoz the enzymes are wiped out during pasteurization process, and 23g of sugars is just a recipe for diabetes and fueling cancer cells.

Maintaining fitness of a lifetime, and better health - Overtraining & Adrenal Fatigue (Part 7)

How much do you know about your brain? How much do you really know the vital functions of your brain and the role of regulating stress pathways? How would you know, if there are some form of degeneration of the brain areas which can affect the autonomic nervous system or stress response? For some people, they experienced symptomatic reactions, but for others, it may be asymptomatic. 

Imagine, when you have given up hope on conventional medicine on your on-going symptoms of fatigue, low libido, and digestive issues and perhaps even resistance weight loss, you then made up your mind to seek help from alternative medical practitioners. After some research done on your own, you consult a naturopath or maybe a holistic practitioner. As symptoms being assessed by the practitioner, in most cases, you may well be diagnosed with adrenal fatigue or exhausted adrenal glands. You are then prescribed herbs and supplements which support your adrenals, thinking that it will fix the root cause of your symptoms, but in some cases, it may not be the case. 

Bear in mind, most holistic practitioners tend to treat the symptoms too, but instead of using prescription drugs, a natural non-drug approach is prefered. Minority of naturopaths or similar holistic health practioners may dig deeper into finding the underlying cause of the problem, it may turn out to be a hit and miss situation. In some cases, the symptoms return after some time, due to actual causal factors are not tackled. Example, one may be prescribed adaptogenic herbs or DHEA supplements. Do note that adrenals are just a factory making stress and sex hormones, but these little glands do not have mind on its own. 

Today, I will explain about hippocampus. The hippocampus is the part of our brain most responsible for mitigating the stress response, and it helps coordinate your adrenal circadian rhythms. As such, it also has the richest repository of cortisol receptors anywhere in the brain. It's the first part of the brain to deteriorate in Alzheimer's disease and other forms of dementia and is the first part of your brain to suffer under chronic stress. People with neurological instability originating in the temporal lobes, which house the hippocampus, commonly suffer from migraines, seizure disorders, hypoglycemia, mood swings, and other types of instabilities. Normal levels of cortisol in the brain aren’t necessarily problematic, but chronically elevated cortisol levels lead to what neuroscientists and stress physiologists refer to as increased allostatic load. It readily leads to neurodegenerative changes and impaired stress management over time along with many other unpleasant consequences.

Remember, the hippocampus is involved in long-term memory storage, and stress-related atrophy can lead to memory and cognitive impairment. Signs and symptoms of adrenal circadian dysregulation need to be taken seriously, since this can increase your risk for cardiovascular disease, gastrointestinal problems, compromised immunity, and Alzheimer's disease and other forms of dementia. The hippocampus expresses the highest level of glucocorticoid receptors within the brain and is particularly vulnerable to the effects of stressful experiences. As for other areas in the body, the gut resides the most cortisol receptors. When a person has a huge belly and body fat around the mid section, that typically describe the individual as chronically stressed and also high consumption of sugars too. High secretion of insulin from ingestion of refined carbs and sugars will convert to body fat and primarily store in the gut area. But the problem is, most people tend to be immune with daily stressors, especially mental and emotional stress. Think of your terrible boss on your neck day in day out, or working shifts rotating between night and morning for years, the stress mechanism will adapt and continue adapting for years, but the alarm will go off when comes a period where the body can no longer handle it anymore. I've personally known some of my clients and friends who have been living with chronic stressors, taking the beating for years. 

Cortisol has been found to be toxic to cells in the hippocampus, a structure that plays a critical role in the consolidation of short-term into long-term explicit memory as well as descending control of the HPA axis. Chronic stress, which continually marinates your delicate hippocampal tissue in cortisol, is a major cause of hippocampal degeneration. But there are other factors that may be involved. For example, as I explained earlier, eating too much sugar and starchy foods leads to both insulin and cortisol surges and glycation damage, along with inflammation and damaging free radical activity. Neuroinflammation caused by these foods, gluten exposure, and other forms of immune reactivity to food and other environmental/dietary substances may also be at fault, as may underlying autoimmunity. 

Also, methylation defects or poor or inadequate intake of crucial methyl donors may generate inflammation (as may high homocysteine levels and methyl donor deficiencies), especially when it comes to methylated vitamin B12 and folic acid. Deficiencies of elongated forms of omega-3 (DHA) can lead to hippocampal tissue compromise, too. Our delicate and vulnerable temporal lobes are continually caught in the cross-fire of modern day stress and nutritionally depleted diets. It's a recipe for disaster.

Please take note that hippocampal degeneration is no joke. This issue is all too common nowadays, and it's showing up in younger and younger people. Radiologists who see it in even relatively young individuals are starting to refer to it as a normal variant of aging. There is nothing normal about this in any way, shape, or form, simply because it is becoming increasingly common! The same with man-made disease cancer, as more people are dying from it, but is it normal? Definitely no, but it is becoming increasingly common. We need to carefully safeguard this part of our brain today more than ever. It is the part of our brain least adapted to the kind of stress we associate with modern life. It needs your special attention to function and age at its best!

One clue to as why the prevalence of hippocampal degeneration is increasing may lie in recent research published in the Journal of Alzheimer's Disease, which has revealed that diets high in carbohydrates (sugar and starch) have an 89 percent increased risk for dementia. Conversely, those eating a high-fat, low-carbohydrate diet exhibit a 44 percent reduced risk. Additional illuminating research published in the Journal Neurology in November 2013 found that consistently higher blood sugar levels clearly adversely impact cognitive function. 

When we do a simple common sense math here, all of us have been told to eat more carbohydrates (primarily from grains and wheat), and lower the intake of fats, the increase of neuro-degeneration amongst the population is showing the same trend. Sleep problems, cognitive decline, dementia, depression, Alzheimer's, and other neurological disorders. Remember, our body can virtually build nothing with carbohydrates (apart from stored glycogen), but it can build a mountain of critical materials in the body from fats and proteins. One with the lowest amount of fats consumed, the higher the risk of depression, obesity and neurological impairments. 

As new year is around the corner, why not set a simple transitional diet protocol for 14 days? Lose the carbs, eat your fats! You will be surprise to find out how much of weight you lose, and how well your brain can function and with optimal mental clarity, you will be able to handle daily tasks better and say goodbye with mood swings and crashing all the time after meals. As I lay out the symptoms of hippocampus dysregulation below, if you score half of the list, it's time you take things more seriously. Stay tuned and Happy New Year!

SYMPTOMS OF HIPPOCAMPAL DYSREGULATION

- Difficulty falling asleep and staying asleep 

- Energy crashes in the late afternoon 

- Difficulty getting going in the morning 

- Difficulty winding down at night 

- Memory problems 

- Difficulty learning new information 

- Forgetfulness (People with this issue are always having trouble remembering where they parked their car or put their glasses, car keys, cell phone, TV remote, etc.) 

- Neurological instability, such as mood swings or emotional reactivity, and migraine and seizure susceptibility 

- Stress intolerance

Reference/Journals:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3494735/

http://www.drperlmutter.com/wp-content/uploads/2013/11/Neurology-2013-Kerti-1746-52.pdf 

Maintaining fitness of a lifetime, and better health - Overtraining & Adrenal Fatigue (Part 6)

When we eat certain foods or a meal, most of us rarely think about nutrition, digestive enzymes, antioxidants, vital minerals and also beneficial bacteria. What do most of us think prior to gulping down that beverage or eating a meal? Since the last decade or so, most people from young to old age, tend to be emotional eaters, driven by cravings for sugars and gluten, as mindful eating has been long forgotten amongst most of us.

Relationship with foods is no longer acknowledged and established amongst the modern society, the fast paced digital world has derailed us from how we should prepare and eat traditional nourishing foods, a tradition which kept our older ancestors healthy, functional and reproductive for countless generations.

In today's post, I will talk about just that, the vital nutrients which feed our brain and adrenals, and the entire mechanism chain which regulates our stress pathway. How important food can be, when it comes to providing the needed fuel and feeding the cells of these organs and glands? Let's discuss some of the vital nutrients which most of us are depleted and also other genetic factors which could play a role too.

First nutrient, Vitamin B12. A vital nutrient which majority of us suffer from low levels due to various factors. Bear in mind, even a moderate low level of this vitamin, can lead to depression, anemia, fatigue, and other health conditions. If one suffer from a prolonged deficiency of Vitamin B12, the damage of the brain and nervous system can varies from moderate to permanent. This is bad, if the brain is not functional and damage, the rest of the body will suffer too.

As anyone can Google the list of foods which is high in Vitamin B12, the best source of this vitamin nutrient is animal based foods, primarily seafood, organ meats (liver), beef, fatty fish, etc. How about vegan or vegetarian? What are the sources of foods which could still bio-available for people who can't eat animal based foods? Well, the choice is scarce, but if one could still consume dairy products and eggs, those would be an alternative source of Vitamin B12. If one consume a higher amount of this vitamin, it would primarily stored in the liver, for future use, and the rest will be excreted from the body.

While food sources is important, it would be wise to know what factors could deplete this nutrient in the body. Of of the most common factor is birth control pills. For women using this contraceptive method, it is important to take note and weigh the consequences. The other factor is hormone replacement therapy (synthetic), as this may apply to only a specific category of population but this therapy protocol is increasingly popular amongst older women. Besides that, the most widely used drugs of all the three, is acid blocking medication. It is now so common amongst the population who suffer from digestive issues ranging from acid reflux, GERD, indigestion, bloating, etc. The medical treatment has become a 'standard' practice and a regular 'ritual', prescribing acid blocking drugs to patients all over the world. Bear in mind, a powerful drug called proton pump inhibitor (PPI) can block stomach acid to a minimum zero production, depleting this nutrient involving in the intrinsic factor in the stomach.

Next, a genetic defects of MTHFR plays a role in producing MTHFR enzymes needed for healthy methylation and also involvement in any chemical reaction form of B Vitamins. This process is critical in converting amino acids homocysteine to methionine. The body uses methionine to make proteins and other important compounds. Also, without healthy, functional MTHFR, homocysteine cannot be converted to methionine. As a result, homocysteine builds up in the bloodstream, and the amount of essential methionine is reduced. Also, elevated homocysteine has been highly correlated with active neurodegeneration, impaired hepatic function, and compromised cardiovascular health.

When foods is concern, take a wild guess which source score the highest amongst the whole list? Yes, it's animal's liver, especially beef. In a person with truly impaired MTHFR function, obtaining your folate from exclusively methylated sources becomes especially critical.

Some of the supplements or sources to support the chonically stressed out brain is folic acid, preferably in liposomal liquid form, for better absorption. Another awesome nutrient would be choline, found abundance in egg yolk, needed for making acetylcholine. For eggs lovers, this is another reason why we should eat the whole egg, and not just the white, as most nutrition is in the striking orange yolk which we have been told is going to give you a heart attack and bad for the heart. A total nonsense, cholesterol is our friend, not enemy.

Meanwhile, other important nutrients such as Omega 3 fatty acids and arachidonic acid are also critical for brain health, and arguably the most important nutrient of all, is cholesterol! A diet rich in cholesterol is decidedly brain healthy. An estimated of 25% of cholesterol in the body is in the brain. Anything which interfere with the body production of cholesterol needed for physiological functions is definitely not a good idea. In this case, statins or also known as cholesterol lowering drugs, is the best way to inhibit cholesterol production by the liver. When you go against your body of producing cholesterol needed for so many vital functions, you are setting up a whole list of health conditions such as memory dysfunction, depression, endocrine issues, neurological instability, cognitive disorder, anxiety, and susceptibility to seizures and migraines too. Love cholesterol, embrace it, it is not the villain.

Next on the list is Vitamin D. This hormone is not only protective of cancer, but also anti-inflammatory which protects the delicate Omega 3 fatty acid. What is the best source of Vitamin D? For countless generations, the sun provide what our body need for optimum health, and it's free. It is listed a one of the most deficient nutrient of the general population, Vitamin D. Barely any time spent outdoor under strong sun, almost all of us spend easily 99% of our time indoor, away from sun exposure. I'm addition, most of us medicate ourselves with refined carbs and sugars and going on a low cholesterol diet, no thanks to dietary recommendation and so called nutrition and health experts.

Last but not least, I regard it as king of all minerals, magnesium. It is involved in more then 300 biochemical activities, one will realize how important this mineral is to the body. It displace excess aluminum, aids in detoxification, and is essential for a calm, functioning parasympathetic state. Increased levels of magnesium in the brain promote synaptic density and plasticity in the hippocampus. As I've blogged about this vital mineral in previous post, I will not deep dive into this discussion, but it is important to avoid as much exposure to chlorine and fluoride in water, refined sugars and stress.

In the next post, we will learn more about the role and importance of hippocampus, which relates to stress and adrenal regulation. Stay tuned.

Buying 'Organic' products : What you need to know

Eating organic whole foods is important, an essential component to achieving and maintaining ideal health and functional body. As more people are 'trying' to consume more organic foods, are they really eating real foods, or merely just processed foods which are labeled 'Organics'? If you want to know the truth of the so called 'Organic food products', this post may interest you.

First question, "Are you primarily eating organic whole foods?" Or are you eating mainly processed sugar laden foods which are labeled 'Organics'? Most people feel or think that they are eating healthier, without realizing the fact that they are bombarding the body with processed sugars, preservatives, wheat and primarily refined carbs. Are you just giving yourself another excuse to eat more sugars and wheat? 

One of the most common question people asked me, "Is organic whole wheat bread healthy?" The answer is a straight NO, but slightly less damaging to the body, but the concept of 'Organic' must not be an excuse of eating wheat-based foods or processed sugar loaded food products. How about organic energy bars? Or perhaps organic beer or processed fruit juices? Well, the focus here is, eating single ingredient whole foods, such as broccoli, chicken, eggs, fish, coconut oil, beef, organ meats, etc. The goal is gluten or wheat free, and avoid refined sugars to your best ability. Eating organic ice-cream will do more harm then not eating it, or being hungry for couple of hours is so much better then hitting that so called organic bread or muffin.

From the illustration structure below, you may be surprise to find out the profit-connection between processed food titans and some of the organic food manufacturers. As the trend of food purchase is shifting to organic industry, the processed food giants know where to invest, and the acquisitions of 'Organic' food companies is a clever way of sustaining the business and generating more profits.  

Remember, every dollar you pay and buy food products from these companies, you are supporting the processed food industry. Voting with food dollar is so powerful, and it start with you, one individual at a time, to support local farmers and organic whole foods industry. The amount of money spent on eating these so called 'organic' processed food products, can be invested to buying local organic whole foods.

Meanwhile, the second illustration photo below shows the connection tie between SEED-PHARMACEUTICAL-CHEMICAL companies. Very few people is aware of this multi trillion dollars 'secret' partnerships, and we as consumers are the guinea pigs and victims. To find out more about these connections, please visit the sources provided below, thanks to cornucopia.org. 

The so called 'Organic' food products connection

'Seed-Chemical-Pharmaceutical' connection, a multi trillion dollars industry which are making all of us sicker and fatter

How to ensure buying from trusted sources?

- Buy from local farmers who grow their own organic crops (get to know your local farmers and visit their farms)
- STOP buying food products from food manufacturers listed in the 'Organic Industry Structure'
- Only buy from trusted organic food products, but the focus is still eating organic whole foods as foundation of daily rountine



Source:
http://www.cornucopia.org/who-owns-organic/
http://www.cornucopia.org/seed-industry-structure-dr-phil-howard/