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/

Maintaining fitness of a lifetime, and better health - Overtraining & Adrenal Fatigue (Part 5)

As most people go through their lives on daily basis, some experience the obvious stress, and for some, they are not aware of, even if it happen on almost every workday. For much of the time, we know stress when we feel it, but for certain scenarios, we tend to get 'immune' to it, and we didn't realize it's a stressor. 

Let's take some of the most common situations where most of us experienced it on regular basis. As we are heading to work during rush hour, the traffic is simply not moving, you have a meeting to attend, and you are afraid to get fired or complain by your boss. The unpleasant feeling of stress is felt by most people, but there are also some situations where we are so get used to it, such as commuting in an hour long thinking that you are in for a ride. Or, in another scenario, you get used to sleeping late, going to bed 2 or 3 am on nightly basis, happened for years, and your just don't feel it anymore. 

The thing is, whether you know it or not, your brain does. This vital organ is command central. it detects the dangers in your internal and external environment and sends out signals and chemical messengers, including those that go directly to the adrenal glands. Bear in mind, the brain is the key organ of the response to stress because it determines what is threatening and therefore, potentially stressful, as well as physiological and behavioral responses which can be either adaptive or damaging. 

In this post, we will discuss more about the brain, and the mechanism that are involved with regulating aspects of the adrenal glands. 

Hypothalamus - It is essential to the HPA axis that regulates the amount of cortisol your adrenal glands produced at any given time.

Hippocampus - The area of the brain's temporal lobe that helps to coordinate your cortisol circadian rhythm.

Mesencephalic Midbrain - Controls the amplitude of your adrenal response.

Pineal Gland - Helps regulate circadian cortisol and melatonin balance.

The first 3 areas of the brain, are part of your limbic system, or sometimes it's called the emotional primal brain. Brain messages are carried via neurotransmitters and inflammatory compounds called cytokines, delivered to what are referred to as PVN (paraventricular nuclear) cells in your hypothalamus, which determine how much cortisol your adrenals need to produce at any given time.

Let's say if there are too much stimulation or too many stimulants, too much stress or too much exercise, the result will be overstimulation or even agitation. And if there is are more inhibitory messages, then your cortisol output will be inhibited, for better or worst. it's all about appropriate messaging and feedback loops.

Bear in mind, infections and certain types of inflammatory cytokines can have huge dampening effect on the hypothalamus, either through receptor down-regulation related to chronic inflammatory bombardment or depressed CRH release, as seen with autoimmune conditions. Also, certain inflammatory cytokines can block the stimulatory effects of CRH and ACTH on the pituitary and adrenal cortex.

There are multiple ways which a hypothalamic mishap, which can lead to adrenal dsyregulation. It can send a message to the adrenal glands that causes them to release too much cortisol or not enough. In this scenario, taking adrenal herbal protocols or supplements may seem ineffective ain't it? The problem is not the adrenal glands itself, but in the message it is receiving from the brain.

As you can see, although adrenal dsyregulation is known by many alternative medical practitioners, but few would truly understand part of this mechanism which could be alter what's really happening here. In fact, if this is the case, it is not glandular in nature at all, but is instead often due to mechanisms and dsyregulation in the brain that lead to faulty signaling to the adrenals. Remember, your adrenal glands are just simply a hormone factory, they basically do what is being signaled by the brain.

I know, by now, some of you must be thinking. If my holistic or naturopathic doctor may misdiagnose this scenario, how on earth would the doctor get into the root cause of my supposedly adrenal related problem? Not to mention those patients who are being poorly diagnosed by conventional doctors and almost entirely no clue what is wrong with these exhausted sick people.

More and more people are replying on stimulants such as energy drinks, coffee, tea, soft drinks, and any foods laden with sugar. For others, nicotine in cigarettes, alcohol and wheat based foods as source of quick but short lived energy boost. In order for one to assess the level of adrenal dsyregulation, calculate the amount of stimulants needed for regular or daily dependency. It's the same concept with trying to boost testosterone level using synthetic formulas, or perhaps sleeping pills to enable sleeping disorder.

In the next post, I will discuss about other part of the brain (hippocampus) and also certain ways and nutrition protocols to support and feed the brain. Stay tuned.