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3 Keys to Lowering Blood Pressure Naturally

Most people are shocked when they’ve been diagnosed with Hypertension or High Blood Pressure because they have virtually no symptoms.  For others, headaches, confusion, irregular heartbeat, chest pains, fatigue or vision changes land them in the doctor’s office to discover blood pressure at dangerous levels.

An alarming number of Americans suffer from high blood pressure. In 2017, nearly half the adults in the United States (45%) were diagnosed and prescribed medication to control its effects.(1) But there’s good news.  Immediate lifestyle, diet and exercise modifications can not only get your blood pressure under control, but also reduce and sometimes eliminate the symptoms associated with it. 

What is High Blood Pressure?

Blood pressure is simply the pressure of blood pushing against the walls of your arteries. It’s when that pressure becomes elevated that we call it high blood pressure, or hypertension. Aside from the commonly known dangers of high blood pressure like heart attack and stroke, other damaging issues like aneurysms, dementia, kidney failure, and fluid buildup under the retina may present themselves. (2)

The Problem with Pills

Pharmaceutical companies have yet to deem beta-blockers or angiotensin converting enzyme (ACE) inhibitors 100% safe.  The Journal of the American Medical Association openly admitted in their eighth Joint National Committee (JN-8) that, “Like other antihypertensives, ACEIs and ARBs are not 100% effective nor are they 100% safe.” (3) While these medications offer a quick fix to those struggling with the symptoms associated with hypertension – could they be covering an underlying issue? Besides the fact that the medication itself may not be effective, the use of ACE inhibitors has been linked to renal failure, (4) adding undue stress to possibly already affected kidneys.

The Three Keys to Lowering Blood Pressure

Making changes to our current lifestyle is never easy, especially if we are accustomed to doing things a certain way for years. I always tell my patients that “small changes make a big impact down the road,” so if you are someone who becomes easily overwhelmed with several steps in a process — focus on one step for an entire week and the following week, add another step. Long-lasting sustainable change can only happen with consistency and time (so patience helps!)

Weight Loss

Sure, easier said than done. But we aren’t talking about big numbers here. According to the Mayo Clinic, “losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with every 2.2 pounds you lose.” (5) Did you know losing 2-3 pounds (and keeping it off) is truly as easy as staying hydrated? So much of the foods and drinks we like contain sugar and/or artificial sugar which seriously dehydrate our bodies. Drinking half your body weight in ounces of water daily will not only keep you hydrated but assist your body in the flushing out of toxins, necessary to sustainable weight-loss. My patients who see sustainable results cut out sugar, soda, alcohol and eating after 7pm.

Regular exercise

Again, a little goes a long way and the key is to be consistent! So make sure you have a type of exercise in mind that you genuinely enjoy and will like doing several times/week. If its walking around your neighborhood, doing an exercise video, riding your stationary bike, etc., whatever you choose — commit to fifteen-twenty minutes/day. Studies show that in 15-20 minutes a day of light to moderate exercise, done five times a week, you can lower your blood pressure by about 5 to 8 mm Hg. For some, this may be the difference they need to avoid medication. Always remember to talk to your doctor before starting an exercise program and make sure it’s something you love doing–like running, cycling, swimming, or dancing.

Eat a Healthy Diet

It is important to be mindful of what you put into your body on a daily basis. In my article “5 Foods to Start Eating Now if You Have Metabolic Disease”, I outline in detail five foods that are important to eat regularly if you are serious about healing from metabolic disease. But if you are trying to sustainably lower your blood pressure naturally, be sure to keep you diet rich in flavanoids. (6) Be sure to incorporate blueberries, apples, kale, almonds, dark chocolate (and even the occassional red wine!) to keep lower your blood pressure. However, without making any major adjustments, limiting caffeine, alcohol and sugar intake (and if a smoker, quit) will improve your blood pressure, if you do nothing else at all.

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Getting Serious (and Smart!) About Lowering Cholesterol

No chemical compound in your body gets demonised as much as cholesterol. It always seems to be in the news, making the headlines of every medical journal, and being the topic of discussion at doctor visits. All of the fuss is for a good reason.

Defining and Understanding Cholesterol

Cholesterol is essential for all animal life. Did you know that hormones and Vitamin D are synthesised in the liver from cholesterol? Cholesterol circulates in the bloodstream but cannot travel by itself. As with oil and water, cholesterol (which is fatty) and blood (which is watery) do not mix. So cholesterol travels in packages called lipoproteins, which have fat (lipid) inside and protein outside. (1)

Most folks are aware that there are two types of cholesterol, one “good” and one “bad,” but often still don’t have a really good handle on the difference between the two because they quite frankly were never given an adequate explanation from a healthcare provider.

High-density lipoprotein, or HDL, is called the “good” cholesterol because it takes cholesterol from tissues to the liver, which packages it for removal by the body. A low level of HDL cholesterol increases your risk for heart disease.

Low-density lipoprotein, or LDL, is called the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease and/or a cardiovascular event (heart attack, stroke, etc).

High Cholesterol and its Relationship to Viruses

Aside from avoiding a cardiovascular event, lowering cholesterol can also reduce your risk of developing respiratory viruses. A new study published in May 2020 suggests that the strikingly increased mortality in COVID-19 patients who are either old or also have high blood pressure, diabetes, or cardiovascular disease is due to high tissue cholesterol levels. (2) This is due, in part, to cholesterol being known as a “lipid raft.” Lipids are nothing more than insoluble fatty acids with cholesterol falling into that category. Lipid rafts are subdomains of the plasma membrane enriched in cholesterol and glycosphingolipids, which have been shown to play an essential role in viral entry into host cells. The abundance of cholesterol in lipid rafts is thought to play a significant role in promoting viral infectivity. (3) So, the more cholesterol you have, the more susceptible you are to viruses. This is such important information since we are in the middle of the largest global viral epidemic we have ever experienced: SARS-CoV-2, the virus that causes COVID-19.

Is a Low-fat Diet the Answer?

There have always been proponents for the low fat diet. I have no problem with this if it means you are significantly reducing or eliminating foods which raise LDL due to trans fat content. For example, if your diet avoids the following foods, you are on the right track:

  1. Processed Vegetable and Canola Oils
  2. Processed/Packaged Food Snacks
  3. Cookies and Pastries
  4. Factory-farmed Bacon and Conventional Processed Meat
  5. Conventional Milk and Factory-farmed Dairy Products

Too often, we are fooled by the packaging which states “low-fat” or “fat-free” which are highly processed foods that are loaded with GMOs (genetically modified organisms) and sugar.

A diet high in sugar has also been shown to increase total cholesterol, triglycerides, and LDL, as well as the total cholesterol/HDL ratio. A diet high in added sugar has also been found to cause a 3-fold increased risk of death due to cardiovascular disease. In addition to lipid derangements, consuming a diet high in sugar for just a few weeks has been found to cause numerous changes seen in coronary heart disease and other vascular diseases. Studies have shown there are various metabolic risks for CHD with high sugar diets (e.g., impaired glucose tolerance, insulin resistance, elevated uric acid level, and altered platelet function). All of these abnormalities can be reversed when reverting to a diet low in sugar. (4)

My Final Thoughts on Lowering Cholesterol

We now know that a cholesterol-friendly diet includes plenty of “good-for-you” fats — and limits the unhealthy ones. (5) These good fats are mentioned in my previous article 5 Foods to Start Eating Now if You Have Metabolic Disease, where I highlight the importance of supplementing your diet with wild, cold-water caught fish, avocados, and nuts. These fats promote heart health because they lower LDL (bad-cholesterol) levels.

If you find yourself on the wrong side of the HDL/LDL scale, there is hope. And there are ways to reverse your cholesterol levels through lifestyle changes, without the use of statins. These drugs’ side effects, including muscle pain and damage, liver damage, type 2 diabetes, and neurological effects such as memory loss, are not considered. Just like any pill prescribed for metabolic disease, it is merely a bandaid covering a deeper issue. If you want to correct the problem, you need to address lifestyle changes.

Lifestyle changes are the primary factor in determining your success. If you have weight to lose, find someone that can help keep you on track. Keep a food diary and find a walking buddy. If you are a smoker, quit. Limit your alcohol intake to ensure you aren’t consuming excess sugar. And if you need someone to hold you accountable, contact us here and one of our health coaches will gladly give you more information.

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Are Your Genetics to Blame for Why You Can’t Lose Weight?

You wake up. You exercise. You eat a healthy breakfast. You take the stairs at work. You get the salad instead of the burger. You skip the candy bar from the vending machine at 2 p.m. You drink the protein drink. You go to the gym after work. You have a sensible dinner with the correct portion size. You go to bed early so your body can recover. 

You had finally decided to do something about those extra pounds you had been carrying around. You were motivated and excited to make a change. You do the same routine over and over again. You feel better and more robust, but every time you get on a scale, the weight is still there. You have no improvement, and discouragement starts to set in. You may not realize that there is something deeper happening in your body that is contributing to your weight.

The terms “overweight” and “obese” are defined as abnormal or excessive fat accumulation that may impair health. Worldwide obesity has nearly tripled since 1975, and in 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these, over 650 million were obese. (1) In the fast-paced world we live in, it is easy to see how picking up “take-out” for dinner can make the after-work routine a little less hectic. These extra calories, combined with sugary drinks and lack of exercise, add up over time. 

Your Genetics Play a Role

To complicate matters further, recent research suggests that your genes play a significant role in your predisposition to being overweight or obese. In fact, genetics contribute to 40-70% of those with obesity. Out of the roughly 25,000 genes that make up who you are, researchers have discovered more than 50 genes that are strongly associated with obesity.(2)

Genes give your body instructions on responding to the environment around it. What is now considered a disease could well have been an advantage in more primitive times when food was less available. High energy expenditure through physical activity was a way of life.(3) Our bodies’ instinct to hoard and store up calories for more challenging times was essential centuries ago but now serves as a disadvantage to modern life. This is just one of the ways the genes in our bodies can affect the propensity of obesity. Researchers have identified three different genetic causes of obesity:

  1. Monogenic causes: those caused by a single gene mutation, primarily located in the leptin-melanocortin pathway
  2. Syndromic obesity: severe obesity associated with other phenotypes, such as neurodevelopmental abnormalities and other organ/system malformations
  3. Polygenic obesity: caused by the cumulative contribution of a large number of genes whose effect is amplified in a ‘weight gain promoting’ environment (4)

Polygenic obesity is particularly interesting because it states that obesity inducing genes are amplified in a “weight gain promoting” environment.” That may not mean living across the street from a bakery. It may mean the type of nail polish your mother uses or the soap she bathes with for even those inside of the womb.

How Endocrine Disrupting Chemicals (EDCs) Keep You Fat

One of the many chemicals that has been linked to triggering the activation of obesity genes is bisphenol A; BPA, an industrial chemical that has been used to make certain plastics and resins since the 1960s.  A total of 13 studies were conducted before September 2017 to investigate BPA’s effects and its risk of obesity in children. Two meta-analyses were performed to investigate the association between BPA exposure and childhood obesity. The results showed that the relatively high-exposed group had a significantly higher risk of childhood obesity than the relatively low-exposed group. The study proved causality between BPA exposure and childhood obesity using data from epidemiological studies and showed that BPA exposure increased the risk of obesity in children. (5)

These endocrine-disrupting chemicals, termed “obesogens,” can promote adipogenesis and cause weight gain, and they may be around you more than you realize. Some common obesogens include High Fructose Corn Syrup, nicotine, arsenic (used in the production of insecticides, herbicides, pesticides, and electronic devices), pesticides, organotins (tributyltin and triphenyltin – found in contaminated seafood and shellfish, fungicides on crops, and as antifungal agents used in wood treatments, industrial water systems, and textiles. Organotins are also being used in the manufacture of PVC plastics and have been identified in drinking water and food supplies, and perfluorooctanoic acid which is used in non-stick cookware.

Find the Right Form of Exercise for You

The last thing anyone who finds themselves overweight or obese should do is give up hope, though. Even if factors bring on your condition outside of your control, you do have the power to take steps in lowering and regulating your weight and BMI. A study by Wan-Yu Lin of National Taiwan University and colleagues, identified the types of exercise that are especially effective at combating genetic effects that contribute to obesity.

The study of 18,000 Han Chinese adults, aged 30-70 years old, examined the interactions between the individuals’ genetics and their exercise routines. Researchers found that regular jogging was the best type of exercise for managing obesity. In addition to jogging, mountain climbing, moderate walking, power walking, certain types of dancing, and long yoga practices also reduce BMI in individuals predisposed to obesity. (6) The study concluded that when it comes to obesity, your genetics are not your destiny. As with any disease, a balanced diet and exercise mix seems to be the best solution.

My Final Thoughts

For those who have had a decades-long struggle with weight-loss, isn’t it reassuring to know that genetics play a role? As with any diet, exercise or weight-loss program, it is always best to be on the same page with your primary healthcare practitioner and if you are curious as to the functional medicine approach to weight-loss is different, contact me here to learn more.

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Why Metabolic Disease is a Co-morbidity Factor

EVIDENCE BASED!

In recent decades, we have seen a significant uptick in the number of cases, the severity, and even the lack of bias in the age of individuals affected with metabolic disease. It can be and is often likened to an epidemic all on its own.  But now, in 2020, we are facing something of the likes we have never experienced in our lifetime. Due to the recent outbreak, countless studies have been conducted concluding that metabolic disease is in-fact a co-morbidity to any SARS virus given the documented outcome.

With the outbreak of COVID-19, the comorbidity that exists between these two diseases introduces new challenges to many who were already struggling to survive. Many are finding it even harder to make heads or tails of their health and are questioning what they can do.

Why Metabolic Disease Lowers Your Immune Response

One of the multiple factors that may weigh heavily on a patient’s mind is that those who suffer from metabolic syndrome have an increased risk of COVID mortality.(1) Early studies have shown that about 25% of people who went to the hospital with severe COVID-19 infections had diabetes. Those with diabetes were more likely to have serious complications and to die from the virus. One reason is that high blood sugar weakens the immune system and makes it less able to fight off infections.(2) 

A study conducted by Tulane University found that the increased risk was found in cases where patients with Metabolic Syndrome (MetS) presented more than one metabolic disease. “In predominantly black patients hospitalised for COVID-19, the clustering of hypertension, obesity, and diabetes as MetS increased the odds of mortality compared with these comorbidities individually.” The research also resolved that, as a whole, individuals with pre-existing MetS were 3.4 times more likely to die from COVID-19 than their counterparts without the condition.(3) COVID-19 puts stress and strain on the lungs and forces your heart to work harder to circulate oxygenated blood. If you already have heart disease, this stress may release plaque in your arteries resulting in a heart attack.(4)

Obesity or even moderate excess weight may cause an issue when it comes to COVID-19. Barry M. Popkin, a professor of nutrition at the University of North Carolina at Chapel Hill, found that obese people were twice as likely to be hospitalized with COVID-19 than those who were overweight or of healthy weight, and nearly twice as likely to wind up in intensive care.(5,6) In the case of obesity and weight gain, the underlying issue is the inflammation that comes with the adipose deposited in the body. In addition, abdominal obesity adds pressure on the diaphragm and lungs, which in the case of COVID-19, are already under stress to perform.

My Final Opportunity to Stress to You the Importance of Healing from Metabolic Disease

Again, we are faced with the question of what we can do to avoid becoming a statistic. There is one common theme, one common denominator we are seeing in all of the health issues sweeping the nation and the whole world. The undeniable root of all metabolic disease is lifestyle habits.  When the body is able to perform at its optimal level, issues such as viruses are easily integrated and eliminated. But when the body is already stressed, a common cold or respiratory virus can develop into something serious. Imagine how much more of an issue a virus can become when the organs and tissues of your body are simply struggling to maintain normal blood pressure, cholesterol and blood sugar.  Naturally healing from metabolic disease, and improving your immune response to fight viruses is possible, and I can have the tools when you’re ready.

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Can Adrenal Insufficiency Lead to Metabolic Disease?

EVIDENCE BASED!

In the always-on-the-go, over-caffeinated, fast food society we live in these days, it’s no surprise that an estimated 80% of Americans suffer from adrenal insufficiency.  Adrenal glands, also known as suprarenal glands, are small, triangular-shaped glands located on top of both kidneys. Adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress, and other essential functions (1).  

Adrenal Hormones and the Way You Feel

Each zone of the adrenal gland secretes a specific hormone. James L. Wilson, Ph.D., who coined the term “adrenal fatigue” in his book Adrenal Fatigue: The 21st Century Syndrome discovered that these tiny glands produce around 50 separate hormones (2).  Along with those hormones comes two that give you a little boost to get through the tough times: adrenaline, the fight-or-flight hormone, and cortisol, the stress hormone. Once your body depletes that rush of adrenaline and cortisol, much like a little child on a sugar rush, your body crashes and the effects of adrenal fatigue set in.  There are warning signs that you are experiencing adrenal fatigue. More than just being “tired”, look for that mid-afternoon slump that can usually only be treated by a cup of coffee or a candy bar— a sign of blood sugar crashing. Other negative adrenal responses include:

  • Brain fog, cloudy-headedness, and mild depression
  • Low thyroid function
  • Blood sugar imbalances, such as hypoglycemia
  • Fatigue – especially morning and mid-afternoon fatigue
  • Sleep disruption
  • Low blood pressure
  • Lowered immune function
  • Inflammation (3)

All About: Cortisol

Cortisol plays a unique role in your overall well being. This glucocorticoid hormone controls the sleep/wake cycle, helps control the body’s use of fats, proteins, and carbohydrates, helps to suppress inflammation, helps regulate blood pressure, and works to increase blood sugar. High levels of stress over an extended period of time result in the prolonged release of cortisol into the bloodstream. Cortisol can trigger an adrenaline response to deal with the stress which triggers triglycerides, thereby boosting “bad” cholesterol, raising blood pressure and blood sugar (4). This prolonged rise in metabolic factors are some of the most common risk factors for heart disease (5). It is my belief that this is why chronic stress can lead to an unfortunate cardiac event like a heart attack or stroke.

Final Thoughts on Adrenal Insufficiency

During the evolution of man, the release of adrenal hormones was essential for survival. The hunter-gatherers were literally running from tigers every day. But in today’s busy, tech-driven world, we are smart enough to know that there are negative consequences to prolonged stress. Ensuring that you have stress management techniques in place is essential to longevity. I have five simple steps you can follow to regulate cortisol here.

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No, it’s Not in Your Head – You Have Adrenal Fatigue

EVIDENCE BASED!

If you’ve been following me for any length of time you know that twenty years ago I was a NYC commuter working in corporate America.  I spent three to four hours per day on trains and subways and my ten hour days were fueled by obnoxiously large lattes.

I had endless health issues at this time.  But “adrenal fatigue,” was not one of my diagnoses.  In fact, they were: anxiety, depression, brain fog, insomnia, amenorrhea, chronic sinusitis and severe allergies.

But how did I really feel? Burned out.  Literally sick and tired of feeling “sick and tired.” But, I was a good patient.  I always did what my doctors told me to until I had a horrific drug interaction which derailed me and left me questioning “how can all of this medication be helping me?” At this point, still in my twenties and a decade away from my holistic doctorate, I began seeing a chiropractor for a shoulder injury. 

Connecting Adrenal Fatigue to “Burn-out” 

“Your adrenals are flared,” my chiropractor said, “we can rehab your shoulder but it will only get you so far because you need to heal your adrenal glands and see a Chinese Herbalist immediately.”  Now this was COMPLETELY off-the-wall, but remember – I’m a good patient. 

Following doctors orders I saw an herbalist who always yelled at me when I walked into her back room (which was subsequently at the back of an Asian fish market in urban NJ) “You on fi-yah!” she screamed.  And quickly she got together the herbs I would steep and drink three times a day and return in two weeks.  This went on for months.

Once my shoulder tear healed (without surgery) my chiropractor told me that that I should ditch my fast-paced corporate lifestyle and explore chiropractic as a career.  I had an identity working for so many years in NYC that it never dawned on me that my career didn’t agree with me.  Once I committed to doing an about-face and changing my entire life, I began to finally recover from adrenal dysregulation.  And I’m still a work-in-progress.

I believe women bear more work-related stress than men, because they also manage a home, with or without children.  Because of this level of emotional stress, adrenal fatigue may very well be the most common hormonal imbalance in women today.

Your adrenal glands are two pearl-sized triangular organs that sit perfectly on top of each kidney. (1) They produce the stress hormones: cortisol and DHEA. 

I believed I produced way too much of these hormones for years.  I was always “tired” but couldn’t rest well because I was truly “wired.”  I craved sugar and started to develop a “flat-tire/muffin-top” around my midsection.

After practicing for a few years I noticed the symptoms from ten years prior slowly starting to creep back into my life.  The Chinese Herbalist that I had trusted and loved, retired, so I began researching Adrenal Fatigue and stumbled upon Dr. Sara Gottfried’s book: The Hormone Cure. (2) As a Harvard trained OB/GYN and women’s hormone expert, Dr. Gottfried devised a comprehensive list of the symptoms associated with Adrenal Fatigue. (3) 

Symptoms of Adrenal Fatigue: a Comprehensive List 

  • Anxiety, especially in stressful situations
  • Moodiness
  • Emotional instability or excessive emotions
  • Frequent screaming or yelling
  • Confusion, difficulty with focus, under stress
  • Poor resilience to stress – stress feels too much or unfair
  • Excessive sensitivity to human suffering
  • Irritability
  • Negativism
  • Feeling of victimhood
  • Accusatory (more common in men) or quarrelsome
  • Sharp, verbal retorts
  • Energy: fatigue, especially under stress
  • Skin: inflamed such as with rashes, eczema or psoriasis
  • Autoimmune: predisposed to Hashimoto’s or connective tissue disease
  • Food: sugar cravings, intense hunger, salty food cravings

When You Feel Depleted Because You Are

For me, feelings of sadness, diagnosed as depression and barely getting through each day feeling as though my nerves were completely “shot” was actually the late stage of Adrenal Fatigue.  After the adrenal glands spent so many years firing stress hormones, they were in fact depleted, and so was I. 

On the surface, I looked like I had it all together, but inside I was burned-out.  And every so often the signs will start to creep up again so I have to pay very close attention to my alcohol and sugar consumption (because red wine and sweets comfort me). 

When I transitioned from chiropractic to functional medicine seven years ago I realized I was not alone.  In fact, to this day, Adrenal Dysregulation and Fatigue are among the most common diagnoses of women over the age of thirty in my virtual practice.  And through each patient case I’ve been able refine my protocol and assist each women on the path to recovery.

Mistakes Women with Adrenal Fatigue Commonly Make

  1. Minimizing symptoms – much like “putting on a brave face” daily and telling everyone that you’re “fine”; or, simply blowing off those symptoms and correlating them to aging, or a recent event, etc.
  2. Using caffeine, alcohol & sugar to comfort and uplift
  3. “Motoring forward” thinking that eventually everything will return to normal

Final Thoughts on Adrenal Fatigue 

If you relate to three or more of the symptoms of Adrenal Fatigue then maybe it is time to start a diary.  Much like a “food diary” you are recording your experiences and symptoms when you are aware of them.  When I was honest with myself about my fast-paced lifestyle, things became suddenly VERY real when they were all down on paper.  And the documentation process also served as the validation I needed to know it wasn’t “all in my head” and I had a tangible health challenge to work on.

For more on how to address adrenal gland health click here.

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Brain Fog and 3 Natural Remedies to Start Today

EVIDENCE BASED!

About fifteen years ago I went to a doctor for “brain fog,” and was told “it’s all in your head.  There is simply no such diagnosis.  You need more sleep.” And just like that I walked out of that office with a prescription for sleep medication.  Which I tried once and had the most restless sleep (almost “fake sleep”) I could barely function the next day.

It would be another decade before I knew anything about “health” – let alone brain health.  My life at that time was stressful and fast-paced; I travelled significantly for my corporate job.  I ate all my meals out of the home, drank way too much coffee and diet soda and justified my habits by “spinning myself silly” with daily 5am spin classes.

Fast forward to a career in holistic healthcare and I finally had an explanation for my lack of inspiration, anxiety, and depression: brain fog.  Research out of Switzerland states that chronic fatigue syndrome leads to a decrease in brain blood flow and one or more of the following symptoms (1):

Symptoms of Brain Fog

• Slow thinking
• Difficulty focusing
• Confusion
• Lack of concentration
• Forgetfulness
• Haziness in thought processes

The vicious cycle that exists between insomnia, brain fog and mood swings feel frustrating to say the least. For me, resolving one symptom pharmaceutically exacerbated the others and I felt like I was in a hamster wheel.

Causes of Brain Fog

The good news is that if you sleep well (at least seven hours of uninterrupted sleep each night) and are not dealing with any other symptoms other than brain fog, the best place to start is the diet.  Brain health is greatly affected by refined sugar, alcohol, and refined carbohydrates.  My patients who experience brain fog without insomnia or mood swings respond quickly and efficiently to eliminating these foods for a length of time and slowly reintroducing them to determine which causes the symptoms to return.

But for my patients who experience brain fog in addition to insomnia and mood swings, chances are the H-P-A-T axis may be over-activated.  The Hypothalamus-Pituitary-Adrenal-Thyroid axis is responsible for regulating your stress response, digestion, energy, sex drive, mood and emotions.(2)  Insomnia and sleep deprivation activate your stress response and increase cortisol production from the adrenal glands.(3)  The insomnia piece to the puzzle has very real consequences like: cognitive issues, i.e. brain fog. 

Your brain and body rely on balance between the hormones produced by the H-P-A-T axis.  For example, stressful life events cause a spike in cortisol and carbohydrate depleting which causes serotonin to dip low.  Restoring the delicate balance between the hormones produced by the H-P-A-T axis puts things back on track to significantly reducing and eliminating symptoms.

Natural Remedies

1. Assess Protein and Good Fat Intake

Grass-fed beef and organic poultry are great sources of essential amino acids (proteins we do not produce on our own and need to consume within the diet) which fuel the brain so it can continue to release the exact neurotransmitters (the brain chemicals that stimulate body processes and certain hormone production) you need throughout the day.

Wild-caught fish, free-range eggs and most nuts and seeds are great sources of Omega-3 fatty acids while medium chain triglycerides like coconut oil are also great sources of healthy fat.  These good fats reduce inflammation systemically and assist the body in producing the hormones needed to be joyful and satisfied.  And since nearly more than half your brain is comprised of fat, good fats are absolutely non-negotiable to keep cognitive issues like brain fog, away.(4)

Determining the appropriate amount of daily protein and fat intake varies person to person and initially calculating your macros with a health professional can enable you to zero in on the percentages right for you.  However, in my functional diagnostic medicine practice, I find patients respond well to consuming around 35% protein and around 35% healthy fat of their total daily food intake.

2. Eliminate Refined Sugar and Incorporate Natural Carbohydrates

Processed, fast and convenience foods are extremely high in refined sugar (which is why they are palatable and addictive).  You may initially feel as though you are “clear-headed” with a boost of energy but over time, consuming foods that contain refined sugar and also artificial sugar increase systemic inflammation and contributes to conditions known as “leaky-gut,” (read more on that here). Eating complex, unprocessed carbohydrates throughout the day does the complete opposite! Foods like sweet potatoes, fruit, ancient grains, and raw dairy improve focus and reduce inflammation.   

As mentioned before, calculating your personal macros is very smart to zero in exactly where you need to be daily, but I find most patients in my practice respond well to consuming around 30% of healthy carbohydrates of their total daily food intake. 

3. Find a Stress Management Technique that You will Stick With

It seems like these days we are always “connected” to devices and technology and less connected to real people and experiences that bring us joy.  To decrease the activity of the H-P-A-T axis and decrease symptoms like brain fog, establishing a “go-to” stress management technique is necessary.  If meditation or prayer does not work for you, low-impact exercise like walking or yoga, even journaling or reading may reduce stress.  Personally, I feel most relaxed in nature.  Find what works for you and commit to utilizing it daily.

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Adrenal Fatigue and the HPA-axis

I can’t tell you how many messages I still receive on a regular basis from people asking me “if I was aware that Adrenal Fatigue is not real.” My answer is always the same: Just because it does not have a medical diagnosis, doesn’t mean it’s not real. Adrenal Fatigue is the “umbrella term” that functional medicine practitioners use to describe the symptoms patient’s experience when there is HPA-Axis Dysfunction (more on that in a second).

Diagnosing the Root Cause

The truth is, I medically diagnose the exact issue.  For example, a patient who presents to my clinic with salt cravings, afternoon fatigue and the consistent inability to “not be able to get going in the morning,” I lean towards “under-active adrenal glands.”  Upon confirmation through functional lab testing, that patient will receive a diagnosis of “E27.40 – Adrenal Gland Insufficiency.” (This is not to be confused with Addison’s Disease, which is late-end stage adrenal insufficiency and a very serious condition.)

 

What is the HPA-axis?

The HPA-axis is a network of communication, “signals” that exist between the hypothalamus, the pituitary gland and the adrenal glands. This network is responsible for how we respond to stress and we therefore, can not survive without it.  When neurotransmitters from your brain (hypothalamus) don’t communicate well with your endocrine system (pituitary gland and adrenal glands), due to chronic stress, illness, etc., your adrenal glands can begin to over-produce or under-produce the hormones we rely on daily.  If left unaddressed, the adrenal glands become “fatigued,” and boy – do we feel it! Therein lies how functional practitioners coined the term, “Adrenal Fatigue Syndrome.” The signals of the HPA-axis are utilized by virtually every cell and physiological system of the body to optimize performance according to circadian, environmental and physiological demands. Disturbances in normal HPA-axis activity are associated with a wide variety of physiological and mental health disorders. (1)

 

The Stress Response

Simply put, it all beigns with a “stressor.”  It could be anything from a moment of actual physical danger (like running from a tiger), to the nervous joy about an upcoming wedding, all the way over to worry about a job interview.  What happens next is complex but pretty neat (if you ask me):

  1. Your brain (hypothalamus) releases a neurotransmitter to signal the endocrine system (pituitary gland) that it’s “Go-Time”
  2. Next, the endocrine system begins it’s role in your stress response by the pituitary gland releasing a neuromodulator to signal the adrenals glands to produce cortisol and release adrenaline (epinephrine)
  3. Cortisol raises blood sugar
  4. Adrenaline raises your heart rate and increases your blood pressure

 

When Cortisol Takes Over

In the case of adrenal fatigue, the body is in a constant state of fight or flight, and the adrenals are continuously pumping cortisol into your bloodstream. The abundance of cortisol alters leads to hormonal imbalances and a depressed immune response.  Ever have a co-worker or friend that is stressed out all the time? And always sick? Perhaps we can find some new compassion for this person now, because this is the exact mechanism as to why they are stuck in that pattern.  The increased of risk of many health problems due to cortisol-in-control includes but is not limited to:

  • Anxiety
  • Depression
  • Digestive problems
  • Headaches
  • Heart disease
  • Sleep problems
  • Memory and concentration impairment (2)

Final Thoughts

The stress of life is inevitable, but there are so many free resources available to us now to cope with stress and put a proper, realistic system of management in place.  If you find yourself experiencing any of the symptoms associated with H.P.A Axis Dysfunction and/or Adrenal Fatigue, maybe it is time to explore what functional medicine can do for you and your overall health.   

oilsCategoriesFunctional Medicine Hormones
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Essential Oils for Beginners Part 3

Navigating the world of essential oils is like starting a journey into nature’s pharmacy. Today, I want to share some of my favorite blends and concoctions, part 3 of this 3-part series. If you missed post 1 and 2, check them out here and here. EOs have become staples in my household for a long time, and for good reason. They offer not only delightful, nontoxic smells but also powerful wellness benefits. There are so many Essential Oil uses! Essential oils are just a part of everything here at the LeBlanc household from cough-and-cold remedies, to homemade cleaning products, perfume and body creams (and of course a super yummy smelling home!). Let’s dive into everything you can create with the powerhouses of EOs! 

Two of My Current Favorite Essential Oil Blends

C’mon Get Hormone Happy Grapefruit

  • 2 drops Lemon
  • 2 drops Vanilla
  • 2 drops Grapefruit
  • If using a mini jar – just follow the recipe and fill with your favorite carrier oil of choice. If using a roller – double the recipe and fill the roller halfway with carrier oil.

Groove is in the Heart of Hormone Balance

  • Lavender – 2 drops
  • Orange – 2 drops
  • Jasmine – 1 drop
  • Using a rollerball, dilute EO’s with sweet almond oil (or fractionated coconut oil) to preference (I actually double the recipe and add teaspoon of carrier oil because I like it strong!).

Humid Environment Hack 

As a family living in Louisiana, we put up with a great deal of humidity. It prompted me to create something I call “Sweetie Cream.” This involves blending coconut oil with a teaspoon of organic beeswax over hot water. The beeswax helps maintain the cream’s consistency in a humid environment. It is a great little hack if you live in a warmer climate because it allows the cream to hold its consistency. After I create the cream, I add whatever oils I desire! 

Immune Support for Little Ones

As a mom, keeping my little one’s immune system strong is a top priority. I turn a Thieves oil bottle into a rollerball. I mix one-third Thieves oil with two-thirds coconut oil. This rollerball becomes our go-to during seasonal transitions. We also use it when we need immune support. We apply it to our feet before heading out. We also utilize it when we return home. It has led to fewer sick days for my little ones! 

Aromatic Perfume with a Purpose

Say goodbye to commercial perfumes loaded with endocrine-disrupting chemicals. I’ve replaced them with a delightful blend of Ylang Ylang and Grapefruit in a rollerball. Ylang Ylang supports female hormones, while Grapefruit adds an awakening touch. It’s not only a perfume; it’s a mood-enhancing, toxin-free experience!

Nature’s Powerful Multi-Purpose Solution

Thieves Cleaner from Young Living is a game-changer in household cleaning. I dilute it with water; a capful is all it takes to create a potent, multi-purpose cleaner. This natural solution keeps my home clean. It also replaces harsh, toxic options. Thieves Cleaner has become my go-to. I use it for everything from countertops to showers. It offers a cheap and eco-friendly way to clean.

A Healthier Home

Essential oils go beyond pleasant aromas; they are potent tools for holistic well-being. As a mom and a practitioner, I’ve seen the excellent impact of using these oils daily. We utilize them for crafting blends, boosting immunity, and cleaning the home. They offer a natural and effective way to reduce toxins. They also support the immune system and enhance wellness. If you’re intrigued by using essential oils, I invite you to explore them. Essential oils are a great way to dip your toe into the world of natural wellness and healing. Let the aromatic adventure begin! Don’t forget to explore more of my blog posts and reach out if you have any questions.

utchCategoriesFunctional Medicine
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The DUTCH Test: The Ultimate Hormone Solution

Hormonal imbalances are increasing in women, causing irregular periods, mood swings, fatigue, weight gain, and more. Poor eating habits, exposure to toxins, and stress can create these imbalances, leading to significant health problems. If you’re reading this, you probably know that. I always tell folks to work with a functional medicine practitioner to TEST and not GUESS the root cause of any hormone imbalance. And then y’all ask me what test to ask for specifically. And today I’ll tell you. There is a test that can provide valuable insights to understand the complete picture of hormones!

The DUTCH test

For most of my clients, I run the DUTCH test. Why do I love this test so much of all of the functional labs we do in my practice? I’ll tell you – it gets results! It gives you a crystal clear picture of what is happening hormonally. And it gives us a really good stepping stone off to where we need to go in terms of attacking how we feel from multiple directions.  Picture this… If you went to your physician and you were complaining of anxiety and low libido, they’d probably do a blood test, right? That’s a classic way of analyzing a patient’s symptoms. Well, the DUTCH test is actually urinary testing.  The Dried Urine Test for Comprehensive Hormones (DUTCH test) is a functional medicine test designed to assess hormone imbalance. The test measures hormones and hormone metabolites from dried urine samples. Instead of measuring only a particular hormone and its average level, the DUTCH test shows how the body metabolizes hormones. It provides information about cortisol levels, estrogen metabolites, progesterone, and testosterone levels.

A cortisol problem 

Estrogen and progesterone are like a pendulum swing. If you’ve got high estrogen, sometimes you’ve also got low progesterone, and ironically, the testosterone is in the normal range. Here’s the whole point of diving in – I want to see cortisol, ladies! I have yet to work with a woman who doesn’t have an issue with cortisol, meaning making too much of it – elevated cortisol – or making none of it.  Lower cortisol is very common among women because it’s an adrenal issue that is often masked as other things. Meaning you go to the doctor and you have the same symptoms – it’s almost ironic that you can have symptoms of hypothyroidism! But really, it’s lower cortisol, it’s the HPA axis – you guys, these symptoms overlap! 

The DUTCH test tests your cortisol over an entire day

There’s so much information from this test that you wouldn’t get from a blood sample. The DUTCH test is a comprehensive examination of the body’s hormone levels, indicating not just hormone status but the underlying hormonal issues that cause symptoms. Hormones are metabolized in the liver, and findings from the DUTCH test reveal how well the liver functions. This test provides vast information, including cortisol levels during stress, adrenal gland monitoring, neurotransmitter production, and sleep. Understanding these issues can give women the insight they need to know why they are experiencing hormonal imbalances and the right approach to a new wellness routine. I highly encourage any of you ladies out there, whether you just had a baby six months ago, had a baby 16 years ago or never had a baby at all – if you’re not feeling like yourself, get tested. Don’t forget to explore more of my blog posts and reach out if you have any questions.