Wellness

  • Life, Wellness

    How to Heal Adrenal Fatigue (HPA Axis Dysfunction)

    In my last post I gave a little background information on adrenal fatigue and HPA axis dysfunction. This time around, I want to offer some suggestions on how to heal adrenal fatigue and HPA Axis dysfunction. Understanding what is really going on in your body is an important part of the healing process. Always remember that your symptoms are not the problem, they are the signs that tell you there is something out of balance that needs your attention.  Medication and even some supplements can help alleviate symptoms, but the problem will still be there if the system isn’t healed. I believe that all symptoms and disease must be approached holistically, taking into account all contributing factors.

    Here are some things you can do to heal adrenal fatigue and HPA Axis dysfunction:

    Use lab tests to assess adrenal function 

    If you have done the self-assessments and you suspect that you may have HPA axis dysfunction, consider having lab work done to confirm your findings. A lab kit can be sent directly to your home and you will collect saliva or urine samples to measure your cortisol levels at different times during the day. I absolutely love that people now have access to many different at-home testing options, but I do think it is necessary to work with a qualified practitioner to help you accurately interpret the results.  If you have questions about at-home testing or If you would like to learn more about the tests I use and recommend, I am more than happy to help. Book a call with me here. 

    Start with small changes

    I’m not going to lie, healing adrenal fatigue / HPA axis dysfunction takes work and time. Trying to do everything at once often leads to overwhelm and may make you want to give up. The healing process may take longer when implementing things little by little, but if you do it in a way that is manageable for you, you have a greater chance of success.

    Below are some changes that I recommend. Implement them in a way that makes the most sense to you and your current circumstances.

    Eliminate sugar, caffeine, and alcohol from your diet.

    All three of these things can contribute to inflammation and/or impact your cortisol levels. This step alone can have a profound positive impact on your overall health. If eliminating all three at once makes you want to die inside (I get it, I am the ultimate coffee lover!) then choose the one that will be easiest to let go of. Get rid of that for 30 days and then add the next one. The goal is to be without all three of these things for at least 90 days. I am a big believer that these things can be enjoyed in moderation down the road, but the healing process has to be a priority before that can happen.

    Make sleep your number one priority

    Quality sleep is absolutely essential for the body to heal. I know for a lot of us (parents especially) night time is the only time we get to ourselves, so we are tempted to try to do all the things while the kids are in bed.  Check emails, catch up on our Netflix shows, read books, do chores, hang out with our spouse, shop online, work… you name it. Next thing you know it’s close to midnight and you are finally getting into bed. You’ve got to fight the temptation to fit it all in, and just go to bed. Get as much sleep as possible as often as possible.

    Tend to your nervous system

    As a society, we are extremely overstimulated. The food we eat, the environment we live and work in, the things we watch, etc… have our nervous system on high alert a lot of the time.  Taking regular timeouts from all the “noise” is so beneficial for your body, mind, and spirit. Choose an activity or practice that helps you deeply relax and “reset.” Yoga, Acupuncture, and massage are my favorites, but there are so many more. Find the one that you like best and do more of that!  Some suggestions:

    • Yoga
    • Meditation
    • Energy work
    • Deep breathing exercises
    • Heart Math
    • Walk in nature

    Nourish your body

    Eating is so much more than just a means to alleviate hunger. Your body needs specific amounts of macro (proteins, fats, carbs) and micro (vitamins, minerals) nutrients in order to function optimally. These values will vary from person to person but there are some general rules that everyone can benefit from.

    • Eat a lot of vegetables
    • Eat complex carbs (whole grains, starchy vegetables) instead of refined carbs (sugar, flour, etc..)
    • Eat good fat (olive oil, avocado, raw nuts)
    • Eat quality protein (organic, pastured, grass-fed)

    Address all sources of stress

    Stress is the main cause of HPA Axis dysfunction and it comes in many different forms. It is important that you are addressing all the sources to fully heal. I wrote a little bit about other sources of stress in this post, and here is a quick snapshot of things to consider.

    • Structural Stress – unhealed injuries, spinal misalignment, tight muscles
    • Biochemical stress – food sensitivities, inflammation, leaky gut, pathogens
    • Mental/emotional – overwhelm, lack of boundaries, unhealed trauma, lack of a sense of purpose, tough relationships

    To fully address all sources of stress, you will likely need outside help from others such as acupuncturists, healers, chiropractors, therapists, nutrition coaches, your family, and friends. Do not think you have to go about your healing process on your own. The community and helpers you surround yourself with can encourage your healing in ways you never thought possible. Get the help you need and deserve.

    As you implement these things, your lifestyle takes on a different shape that helps support healthy adrenal and HPA axis function ongoing. The more you are able to do, the quicker the process will be, but be sure to do it in a way that is sustainable and practical for you.

    Which do you plan to implement first?  Send me a DM on Instagram and tell me all about it.

  • Life, Wellness

    How to tell if you have HPA Axis Dysfunction [Adrenal Fatigue]

    There’s a good chance you have probably heard of Adrenal Fatigue, but I find that the name is incredibly misleading. You see, your adrenals don’t actually get tired or burned out as some might assume. What really happens is there is a breakdown in function or communication in the part of your endocrine system known as the HPA axis.  HPA Axis dysfunction is a less common but more accurate description of what is really going on.

     

    What is the HPA Axis?

    HPA stands for the hypothalamus, pituitary, and adrenals, three very important endocrine glands. Axis is the term used to represent the interaction between them. This axis plays a very important role in the stress response. 

    The hypothalamus is a small region of the brain that detects physical and emotional stress (among other things). It then sends a message to the pituitary via the hormone Corticotropin Releasing Hormone (CRH) to secrete yet another hormone called Adrenocorticotropic releasing hormone (ACTH). ACTH is sent to the adrenal glands to tell them to secrete hormones called glucocorticoids. Among the glucocorticoids is the hormone Cortisol. When things are functioning properly, the hypothalamus detects cortisol levels and will either increase or decrease the messages it sends out to trigger the production of more cortisol.

    The role of cortisol in the body

    Cortisol in moderation is a good thing. It’s kind of like our “get up and go.” It also keeps us running during stressful situations by downregulating our non-essential functions (ie reproduction, digestion, inflammation) and channeling that energy into life-saving “fight or flight” activities such as mobilizing sugar into the blood for quick energy, raising blood pressure and heart rate to send blood to the extremities to prepare for fleeing. This is good if we are under a true immediate threat. However, cortisol in excess over long periods of time can start to break the body down and cause a host of strange symptoms. More on that later. 

     

    Adrenal Fatigue vs. HPA axis Dysfunction

    The thing about the hypothalamus is that it doesn’t distinguish between physical, mental, and emotional stress and always responds in the same manner. Well, stress comes in a lot of forms and it comes in hot, almost all day every day. This means that the hypothalamus is frequently telling the pituitary to tell the adrenals to produce more cortisol. 

    The adrenal fatigue theory determined that the adrenals, over time, became overworked and eventually “fatigued” and couldn’t produce cortisol at a normal rate. This led to symptoms such as extreme fatigue, lethargy, depression to name a few. Later discoveries have shown that this may not be the case. Instead, there is an alteration in your stress response over time that results in your body becoming desensitized to stress hormones. So, the hypothalamus’ gauge of cortisol levels in the body is off and it no longer triggers the production of the appropriate amount. 

     

    Symptoms of HPA Axis dysfunction

    Regardless of what you call it, the symptoms of HPA Axis dysfunction or adrenal fatigue aren’t fun.  Here are a few common signs and symptoms:

    Fatigue

    Dizziness (especially when going from sititng to standing)

    Mild depression or anxiety

    Hair loss

    Brain fog

    Compromised immune system (frequent illness)

    Low blood sugar

    Low body temperature

    Cravings for salty foods

    Symptoms and their severity may vary from person to person, but if you have gone through a significant stressful period of time and begin to develop symptoms in the months following, then you might suspect HPA axis dysfunction. 

     

    Self-tests for HPA Axis dysfunction

    The best way to tell if you have HPA axis dysfunction is to work with an experienced practitioner who will test your stress and other hormones and give a detailed interpretation of the results. However, there are a couple of things you can do at home to see if you might have HPA Axis dysfunction.

     

    Testing orthostatic blood pressure (Ragland’s sign)

    This test involves measuring your blood pressure while lying down and then immediately after standing up. In healthy individuals, blood pressure will rise to accommodate the change in position when a person stands. When HPA axis dysfunction is present, the blood pressure response may be hindered. 

    You will likely need another person to help you perform this test by measuring your blood pressure in different positions.

    1. ) Take a blood pressure reading as you are seated upright in a chair or on an exam table. Record systolic and diastolic readings. This will act as your baseline. 

    2.) Next, lie down on your back. Wait a few minutes to allow your body to acclimate to the new position and then measure your blood pressure lying down.  Record systolic and diastolic readings. 

    3.) With the blood pressure cuff still on your arm, stand up and immediately and measure your blood pressure again.  It is important that the reading is taken very quickly after you stand. Record the systolic and diastolic readings. 

    What to look for: 

    In a healthy person, blood pressure should decrease when going from sitting to lying down.  Blood pressure should increase 6-10mm Hg when going from lying to standing. If blood pressure drops when going from lying to standing, then it is a sign of possible HPA Axis dysfunction. The higher the drop in blood pressure, the more pronounced the dysfunction might be. 

     

    Pupil dilation test

    Stand in front of a mirror and shine a flashlight into one eye. Continue to shine the light while observing pupil constriction and dilation in the mirror.  If after 30 seconds, your pupil dilates then it may be a sign of decreased adrenal output. The reason this happens is that adrenal insufficiency often causes a deficiency of sodium and an abundance of potassium. The imbalance of the two inhibits the activity of the sphincter muscles in the eye decreasing their ability to contract as they normally would in the presence of bright light.

     

    I hope this has given you some insight into some of the symptoms you might be experiencing so you can begin your healing process.  I’m not opposed to calling it adrenal fatigue because after all, it’s just a name. But, I am opposed to focusing solely on one particular organ or gland. It is vital that we acknowledge and address the function of the whole system to truly help the body heal.  

    To learn more about how to heal HPA Axis dysfunction naturally and what not do to if you have HPA Axis dysfunction check out my other posts:

     

    How to Heal HPA Axis Dysfunction Naturally

    What Not To To If You Have HPA Axis dysfunction

     

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  • Life, Natural Beauty, Wellness

    My 3 Best Natural Beauty Hacks

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    Since we are all stuck inside and probably a little afraid to make a drugstore run, I wanted to share some of my best natural beauty hacks that you can do at home, with things you probably already have on hand.  These beauty hacks are great because they are inexpensive, easy to do, and they give you a jumpstart on detoxing your beauty regimen which is essential to achieve optimal hormone balance.

     

    Natural beauty hack #1: Facial Gua Sha

    My absolute favorite natural beauty and anti-aging hack is taken straight from Chinese Medicine.  Facial Gua Sha (prounouced gwah shaw) is a gentle “scraping” technique that helps relax tight muscles, increases circulation, and restores fluid balance in the skin. It is relaxing, effective, and a great addition to any self-care routine. Facial gua sha is best when done with a contoured gua sha tool, but you can also do it with a porcelain soup spoon like the ones you find at Chinese restaurants. I haven’t tried it yet, but I imagine you could do it with any small rounded-edge object you have on hand. This video is one of the best facial gua sha tutorials I have seen.  But honestly, you don’t have to do it perfectly. Just follow a few simple rules and you will be good to go:

    • All strokes move in an upward and outward motion
    • Keep the tool flat-ish against the skin
    • The pressure is gentle on all areas of the face, and extra gentle around delicate areas near the eyes.
    • Clean your gua sha tool before each use.

    Commit to doing the facial gua sha routine for seven days in a row and I promise you will notice a difference. Once you get the hang of it you can do it just about any time. I often do my facial gua sha while watching TV or when my son is taking a bath.  A consistent facial gua sha routine will keep you looking younger and less stressed.

    I have a very limited supply of gua sha tools for sale.  To purchase, visit my secret shop. 

    Natural Beauty Hack #2: Cornstarch + baking soda dry shampoo

    If you are working from home then there’s a good chance your shampoo routine has gotten a little lax (at least I know mine has!).  A couple of common household items are about to be your new grease-be-gone best friends. A mixture of cornstarch and baking soda can be brushed on to your roots to absorb the odor and excess oil that comes with the “I’ll just wash my hair tomorrow” mentality.  Here is a quick and easy recipe to follow.

    • 1 part baking soda
    • 4 parts corn starch
    • 1-2 drops of essential oil if you want a fragrance
    • A small amount of cocoa powder or cinnamon can be added if you have darker hair

    Mix everything together and store in a small jar or empty spice shaker to use when needed. Apply to roots with a fluffy makeup brush until blended.

    While this will work for most people, I have heard some say that it makes them break out on the scalp.  Now is a great time to test it out!

     

    Natural beauty hack #3: Activated charcoal teeth whitener

    I love using activated charcoal as a natural teeth whitener.  It is way less expensive than Whitestrips or other teeth whitening kits and it won’t make your teeth super sensitive when you are done.  You might not have activated charcoal on hand at the moment, but I definitely recommend making it a supplement staple. Activated charcoal is known for its highly absorbent properties and is often used in hospitals to treat overdose or poisoning. At home it may be used to treat food poisoning, gastrointestinal upset such as gas and diarrhea, and many believe it helps with hangovers (I haven’t tested this theory, but I am very curious!). You can even create your own DIY Activated Charcoal face mask to make your skin glow!  In a nutshell, Activated charcoal is an extremely versatile product that will be worth every penny you spend on it (bonus: it’s not expensive at all).

    How to use activated charcoal as a teeth whitener

    • Break open two activated charcoal capsules and pour contents into a small dish
    • Add a few drops of water to make a paste
    • Dip toothbrush into paste and brush on to all teeth (I recommend having a toothbrush solely dedicated to charcoal brushing.)
    • Let the paste sit on your teeth for a couple of  minutes and then brush a little more
    • Rinse and spit

    Do be warned that activated charcoal is very messy so be careful when you spit! Activated charcoal is also quite abrasive, so it isn’t something you necessarily want to do every day.  I usually charcoal brush about once per week.

    There you have it!  My three best natural beauty hacks that you can start using right away. If you try any of these, I’d love to hear your experience.  Send me a DM on Insta and tell me all about it! Now I’m on a quest to find a DIY to cover up my gray roots :-/

     

  • Life, Wellness

    How to tell if you have Estrogen Dominance

    Estrogen is a very important hormone that serves several roles in the body. While you probably already know that estrogen is what gives us our feminine characteristics and is responsible for the development and regulation of the female reproductive system. You may not know is that it also plays a role in proper immune function, bone health, cardiovascular health and regulating blood sugar among other things. 

    In a balanced cycle, estrogen is the dominant sex hormone during the first two weeks of the menstrual cycle (follicular phase) and it peaks just before ovulation. After ovulation, (the luteal phase) it declines and progesterone becomes the dominant hormone. 

    However, what is occurring more often in women today is higher levels of estrogen during the last half of the cycle (or just in general), overstimulating the brain and body. This contributes to a variety of estrogen dominance symptoms including: 

    • Weight gain (mainly in abdomen, hips and thighs)
    • Decreased libido
    • Bloating (water retention)
    • Breast swelling and tenderness
    • Fibrocystic breasts
    • Headaches (especially before period)
    • Depression or Irritability
    • Hair loss
    • Thyroid dysfunction
    • Sluggish metabolism
    • Foggy thinking, memory loss
    • Fatigue
    • Trouble sleeping/insomnia
    • PMS

    When estrogen is high in relation to other hormones such as progesterone, it is referred to as estrogen dominance. 

    What causes estrogen dominance?

    When you hear estrogen dominance you may think that your body is simply producing too much estrogen. While this may be true in some cases, other explanations can include outside influences mimicking estrogen in the body, or existing estrogen isn’t being detoxified efficiently. It is important to explore all causes in order to identify ways to restore hormonal balance.  

    Here are a few things to consider and steps you can follow to decrease your chances of estrogen dominance: 

    Diet and estrogen dominance  

    It is a common practice among conventional meat and dairy producers to inject animals with hormones to increase growth and production. These hormones can make their way into your body when consumed and disrupt your own hormonal balance. 

    Pesticides, fungicides, and herbicides used on conventionally grown produce can also pose a problem as many of these substances are considered endocrine disruptors.  

    What to do about it: When it comes to eating meat and dairy, it is best that you only eat organic, grass-fed and pasture-raised meats. Avoid eating meat and dairy when you are out at restaurants as you don’t know where their products are sourced. 

    You might also consider a plant-based diet for a few months to get things back into balance. If you decide to go this route, then avoiding soy products is essential as they contain phytoestrogens that can also impact your hormones. 

    Drinking water and estrogen dominance?

    Tap water often contains remnants of the fertilizers and pesticides mentioned above as well as plastics and other chemicals. All of which can negatively impact hormonal balance. 

    What to do about it: Plain and simple, drink filtered water. Ideally filters should be placed on all taps (showers included) to prevent absorption of harmful chemicals, but even I’m not at that level yet 😉

    Plastic exposure and estrogen dominance

    Water bottles, plastic wrap, Ziploc bags, and storage containers are just a few common plastic products used every single day. These products contain Xenoestrogens or substances similar enough in molecular structure to estrogen that they can actually bind to estrogen receptor sites and have hazardous effects. 

    Did you also know that receipts that you get from making nearly any purchase are printed on a thermal paper that contains BPA (a known endocrine disruptor)? Studies have shown that people who regularly handle receipts have higher levels of BPA in their urine. 

    What to do about it: Request email receipts whenever possible. This is a good first step. Next, begin to switch out plastic products with glass or stainless steel. Every little bit counts so even if it is one storage container at a time, you will eventually have a whole kitchen of glass and safer storage. 

    Personal care products and estrogen dominance

    We use items like makeup, lotion, shampoo, and other hair care products every single day.  Many of them contain substances that have estrogenic activity. Parabens, Phthalates, and Phenoxyethanol are just a few of the many, many chemicals found in personal care products. Let’s not forget that we are putting these directly on our skin, so they are being absorbed without being processed by the liver for detoxification. 

    What to do about it: Start to read labels.  Better yet, let an app do it for you! Download the Environmental Working Group’s Skin Deep app. Simply can scan your product barcode and it will tell you if there are harmful chemicals in it. Like switching out plastics, it can get really expensive to try to change out all your personal care products at once. If necessary do one at a time until your collection is complete. 

    Poor detoxification and estrogen dominance

     This could be in the form of poor liver function, poor gut function or both. Your liver is responsible for filtering toxins (and excess estrogen) from your blood to be eliminated from the body. The gut is the means by which they are excreted. Sluggish function in either organ can mean buildup in the body. 

    What to do about it: Increase veggie consumption especially the cruciferous varieties. Cruciferous veggies (broccoli, kale, cauliflower, brussels sprouts, etc…) contain compounds that actually help with the body’s natural detoxification processes. They also contain fiber that can help with bowel function. 

    The link between Estrogen dominance and your weight

    Not only can estrogen dominance cause weight gain, but excess weight can also lead to estrogen dominance because fat tissue can absorb and store estrogen. Fat tissue may also synthesize more estrogen making the situation worse. 

    What to do about it: Recommit to that exercise program. Include some form of movement into your life every single day. By following the guidelines above regarding veggies and healthy meats you will likely see an improvement in weight as well. 

    These are just some things you should look into and actions you can take if you think you have estrogen dominance. 

    Hormone testing with the D.U.T.C.H test (Dried Urine Test for Comprehensive Hormones) is a great way to get a full picture of what is going on with your hormones. If you are interested in D.U.T.C.H hormone testing and guidance on how to balance hormones naturally then schedule a free consultation with me here. 

    Sources

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3138025/

    https://www.ncbi.nlm.nih.gov/pubmed/16097138

    http://eknygos.lsmuni.lt/springer/631/111-133.pdf

    https://www.newsweek.com/youre-absorbing-bpa-your-receipts-study-shows-230178

    https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

    Think you might have a hormone imbalance?
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