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Your adrenals are walnut-sized glands that sit on top of your kidneys and affect all bodily functions. They control our emotions and are known as our stress glands. During times of stress, the body goes into "fight or flight" mode which, if occurring often, finally causes exhaustion of these little guys. And with all the lifestyle demands placed upon us in today's society, it's no surprise that an estimated 80% of us have been affected by this at one time or another.
Because the adrenals play a role in so many functions, symptoms vary and can include: insomnia, irritability, fatigue, depression, decreased sex drive, compromised immune system, anxiety, hypoglycemia (low blood sugar), menopausal symptoms, confusion, among others.
Common signs can be: waking up tired, weight gain, salt or salty food and protein cravings, light-headed when standing up quickly, needing coffee to get going in the morning (who doesn't?!!).
Stress is the main cause of this condition and it could be physical, emotional, environmental or a combo of these. Besides stress, there are other lifestyle choices that lead to this as well such as: poor diet, using stimulants when tired (ex: sugar, caffeine), lack of sleep, being a perfectionist and not having enough fun!
Stress management and a healthy diet are paramount in providing relief for this condition.
Address major stressors and figure out a plan on how to reduce or eliminate them if possible - do not be afraid to take action. Also, you may need to seek financial, lifestyle or therapeutic counselling, which may improve your life permanently. Sometimes, we just need the guidance of another's expertise and of course an unbiased person to talk to. Other healthy stress-reducers are of course exercise, meditation, laughter, sex, reading, and journalling. Whatever works for you.
The diet should consist of whole, natural, alive and good quality foods - if you're not sure what these are, you may need to consult a nutritionist, and avoid sugar and sweets. B vitamins are extremely important for stressed out people - foods rich in this vitamin are: brown rice, whole-grain cereals, beans, peas, nuts, liver, milk, and many leafy greens.
In a perfect world, we would get all of our nutrients from food, but when I'm working with a stressed client, I always put them on a B Complex supplement to ensure they are getting enough. I would also recommend a vitamin C supplement, vitamin E, potassium and choline. If you prefer the simpler route, there's also a excellent product on the market which is specifically formulated for this condition with which I've had great success called AdrenaSense by Lorna Vanderhaeghe. The benefits touted are increased energy, well-being, endurance, sexual performance, immune system function and more and they go for about $30 for 90 capsules.
If stress is not addressed and goes on for prolonged periods of time, chronic illness can result so take action now and remember to be kind to yourself.
Nadia Hrkac R.H.N.
Registered Holistic Nutritionist
416.516.4666
nadia.hrkac@gmail.com
For more than 14 years, every now and then I've had to miss a day of school or work, pop pills, deal with sleepless nights, or just suffer and be in pain for hours — never mind the emotional symptoms — all due to the onset of menstruation. Since going back to school to learn about nutrition, I've become aware of just how much nutrition and lifestyle play a part in PMS. Many women (and their significant others) suffer monthly, so I'm writing this hoping to help others just as I've helped myself.
Symptoms range from mild to severe and can include everything from abdominal bloating to suicidal thoughts. Most women have a combination of symptoms.
Unfortunately, the stuff we crave is usually what worsens symptoms. Women should not consume caffeine, salt, red meats, processed foods, junk or fast foods at least one week before expected onset of PMS symptoms. Dairy products should be significantly reduced or removed as they block the absorption of magnesium, especially since a deficiency of magnesium has been linked with PMS. A diet of good quality, alive and natural foods is best - especially whole grains for the production of serotonin; the "molecule of happiness." Also make sure that the diet is high in B complex vitamins and, if this is not possible, a good-quality supplement is recommended.
PMS is also associated with a lack of essential fatty acids, so this is my number one recommendation: a good quality fish oil daily such as Nutra Sea from Norway, which is usually around $20 for 200ml. Fish oil has been successful with many (including myself) in completely eliminating menstrual cramps and the need for medications. You need to take it daily and be patient; it takes 6-8 weeks for our cells to renew. It aids in proper glandular function so it will assist with PMS symptoms in general, not only menstrual cramps. If you are vegetarian or vegan, I recommend Udo's Oil 3-6-9 Blend made from organic flax, sesame and sunflower oils in the same price range. When purchasing supplements, remember that liquid is always better than capsules as liquid is much easier for our bodies to absorb, never mind the fact that you only need to take one spoonful daily versus many capsules. As most people know, essential fatty acids do so much more than what's mentioned here; they're good for the heart, brain, skin, joints and hair, so there's no reason why we shouldn't all be taking them. If you're worried about that "fishy" taste, Nutra Sea has none whatsoever - the company adds lemon, rosemary and thyme to make it much more palpable.
I've also learned that candidiasis (an overgrowth of fungus or yeast in the body) can play a role in PMS. If you don't know what this is yet, look it up as it's too in- depth and important a topic not to dedicate an entire article to. It's more common than people realize and recognizing and addressing it could change your life in a very positive way. Acidophilus is highly recommended for PMS as it breaks down estrogen and is also essential for a candida protocol. Bio-K+ CL1285 ® (fresh product is better in this case rather than capsules) is an excellent product - the only clinically proven probiotic and it comes in 4 flavors. You really only need half a bottle per day as one bottle contains over 50 billion live bacteria - check it out at biokplus.com.
Since everything is processed through the liver — including estrogen — you may be dealing with an over-burdened liver, restricting its ability to remove the estrogen. I suggest a liver cleanse or liver support program. There are many cleanses on the market — dandelion tea and milk thistle are very common and work well.
Managing stress is essential. Exercise, meditation, relaxation or anything that works for you should be implemented into your regimen, as well.
Being cognizant of our nutritional deficiencies and taking action to help ourselves can be a very empowering and life-changing experience...
Nadia Hrkac R.H.N.
Registered Holistic Nutritionist
416.516.4666
nadia.hrkac@gmail.com
Probiotics or "friendly bacteria" are the key to a strong and healthy immune system. Previously touted only amongst health aficionados, probiotics have now become quite mainstream. Basically, if we have enough of these friendly guys in our guts, we can severely lessen the risk of picking something up or even escape it all together, depending on the strength of the strain. We've got 3.5 lbs of protection - our gut, and it's up to us to keep it healthy.
These guys do much more than just strengthen the immune system; they enhance intestinal function, improve digestion, detoxify, have anti-cancer benefits, reduce food allergies, lower blood cholesterol, help prevent/cure those super-annoying yeast infections, and much, much more.
So, some of you might consider getting the E.coli vaccine...but before you do, consider this; it's only 60% effective and only on one strain and, E.coli only accounts for less than half the cases of travellers' diarrhea.
The number of probiotic supplements on the market can be overwhelming; choose a product that contains a significant amount of Lb. acidophilus - the primary strain needed in the intestine. Capsules are the only way to go when travelling. A great product with which I have had personal success with is Bio-K+ CL1285 ® Capsules 30 Billion (there is also 50 Billion available) while travelling in Mexico City last February. I took all sorts of risks by eating at various street vendors and introducing many new foods into my diet and I was actually the only one visiting our friends who didn't experience any discomfort the entire trip! One capsule/day is all it took. They are shelf-stable, enteric coated (ensuring the stomach acid doesn't kill the good guys before getting to the small intestine), human strain (easier adherence to human intestinal cells), and the only capsule that delivers a guaranteed potency at consumption. They go for about $39.99 for 20 capsules and are available at most health food stores and even some large grocers. Check out their website for more info at biokplus.com. Wishing all of you safe and happy travels.
Nadia Hrkac R.H.N.
Registered Holistic Nutritionist
416.516.4666
nadia.hrkac@gmail.com
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