Category: Articles and Events

Tech Support for Your Health

In today’s fast paced world its hard to make time for your own health care. The apps discussed below are all great ways to make your tablet, ipad and smart phone work for you. We are not affiliated with any company who produces these Apps nor do we receive any financial support from these companies.  Each month we will be filtering through the huge offering of Health and Fitness Apps to offer support for your health and wellness goals.

Yoga

• Hatha Yoga by Bendyware: Great for those who love yoga and want to change up the routine. Customization of  various breathing exercises, poses and meditations will never leave you bored with the same routine.
• Authentic Yoga by Deepak Chopra: Straightforward routines for any level ranging from 5-15 minutes. Good starting point for those just starting out describing the benefits and history of yoga.

Wellness

• BodyWise: Keep tabs on health factors you are wanting to focus on such as caffeine and sugar intake, body mass index, water intake, level of happiness and productivity, exercise, sleep and activity level. App graphs your improvement over time. It takes a bit of time to enter goals for the first time but then its easy to keep track of the data over time.

Menstrual Period Trackers

• Both of these give you lots of options to track your cycle and all the interesting things hormones can do to your body such as monitoring cravings, mood, libido and physical changes.
  • My Period Tracker
  • Pink Pad Period Tracker

Food

• ShopNOGMO:  great resource when shopping, eating out and overall educational on common sources of GMO, what it is and health risks associated with GMO.
• NxtNutrio: Scan barcodes at the store to identify product ingredients, harmful ingredients, food allergens and GMO’s.  Create your own profile to scan for ingredients that you are avoiding in your diet. Also healthier options are given for each item scanned.  Categories of foods are also programmed into the App if you aren’t wanting to use the scan option.  Perfect for those with adverse food reactions to identify hidden sources.

Springs Natural Medicine Bronze Winner Best Of Colorado Springs 2013 Naturopath

For three years in a row, Springs Natural Medicine has placed in the top three for Naturopathic Doctor in Colorado Springs. We want to thank all of our patients for supporting us and in spreading the word about the benefits of Naturopathic Medicine.

For more information about the unique benefits of seeing a naturopathic doctor, please check out the following links.

Television clips: http://www.naturopathic.org/content.asp?admin=Y&contentid=657

Naturopathic medicine and education: https://www.springsnaturalmedicine.com/naturopathic-medicine/

The warm summer season is associated with the heart, according to traditional Chinese medicine.  The heart’s element is fire, which represents joy, passion and warmth, and the summer is the easiest time to connect with these feelings and balance your heart meridian.

When the heart is out of balance, the most common symptom is anxiety.  This is something that everyone has experienced at some point or another.  Anxiety can be about work, about your family, about your health, or about nothing at all.  Anxiety starts to be a problem when the sensations of apprehension and fear are out of proportion to any known cause.  It’s the feeling of panic that keeps you from getting your work done or interrupts your sleep.  Symptoms include nervousness, irritability, dread, insomnia, and difficulty concentrating.  You may even feel shaky, restless, and tired.  And anxiety has some long-term health effects as well –it can have health repercussions on your cardiovascular system, your digestion and even your nervous system.

So what can we do to balance our hearts and decrease the anxiety?  The most important part is to get a strong understanding of where your anxiety is coming from.  Can you identify the source?  Look not only in your life and relationships, but also your diet and lifestyle.  Stressful jobs and relationships can of course be the root cause of unmanageable anxiety, but so can blood sugar imbalance and poor sleep.  Your naturopath can also run tests to see if there is an imbalance in your endocrine system or your nervous system.  The adrenal stress index is a very useful tool to help find the root cause of anxiety, especially when that “wired and tired” feeling is present.  If your anxiety also comes with mood changes and trouble sleeping, a neurotransmitter test might be indicated.  Once you (and your doctor) determine the root cause, a strong treatment plan can follow.  In the meantime, here are some tricks to help reduce your symptoms of anxiety on the short term:

Belly breathing –this ancient technique of diaphragmatic breathing helps activate your parasympathetic nervous system (“rest and digest”) and minimizes your sympathetic nervous system response (“flight or flight”).  The easiest way to practice this is to lie on your back with a small book resting on your tummy.  With each inhale, bring the book up toward the ceiling as you pooch your abdomen out, leaving your shoulders and ribcage as still as possible.  On the exhale, bring the book back down toward your spine.

Rescue Remedy –this flower essence blend was designed by Dr. Edward Bach in the 1930s to help restore inner calm and control.  It can be very helpful for anxiety.

Chamomile tea –this age-old remedy for stress and anxiety is incredibly effective!  Chamomile is a nervine (protects and restores your nervous system), as well as analgesic, anti-spasmodic, and carminative.  This is especially helpful for those whose stress effects their digestive tract.

If you are dealing with anxiety, prioritize balancing your heart this summer and work with your naturopath to determine the root cause of your symptoms.  All new patients who are interested in working on anxiety symptoms and the heart meridian this summer receive 10% off the first visit.

Dr Grace Calihan, ND LAc

Attention-Deficit/ Hyperactivity Disorder (ADHD) is an increasingly prevalent condition being diagnosed in our children. The National Institute of Mental Health reports an incidence of 3 to 5 percent, however pediatricians estimate that 10 percent of children are now being diagnosed. As a result, ADHD is now considered the most common childhood behavior disorder with the prevalence in boys being six times that of girls.

ADHD is considered a disorder which inhibits a child’s ability to balance activity, perform tasks, and regulate behavior. Children with ADHD can have difficulties in the school environment, at home, and with peer relationships. Typical symptoms include a child’s inability to sit still for a reasonable period of time, act without thinking, and not finishing tasks.

Conventional treatment of ADHD often employs the use of stimulants such as Ritalin, Adderall and Dexedrine to increase dopamine, a brain chemical known to balance motivation, attention, movement and pleasure. Non-stimulant medications such as atomoxetine (Strattera) increase the level of norepinephrine, but is not found as effective as the stimulants. Stimulant medications may be appropriate if other natural treatments are not effective. However, they are not without side effects, in fact we know that nearly one-third of children on these medications experience side effects that are worrisome.  There is an association with sudden unexplained deaths in pediatric patients, suicide risk, liver toxicity, adolescent medications abuse, as well as increases in blood pressure and heart rates.

I would like to discuss a few naturopathic approaches to ADHD that I have found to be extremely useful in the treatment of ADHD.

Modifying diet through: sugar balance, reducing additives and increasing protein

Stabilization of blood sugar by avoiding high glycemic foods (foods that can quickly raise blood sugar) and replacing these with more complex carbohydrates and focusing on adequate intake of protein and fats to slow sugar absorption is often the first recommendation if not currently in place. Additionally, meal timing is crucial. Large gaps of time between meals, can result in irritability and mood change which can also trigger impulsivity, poor concentration and/or behavior difficulty. A remedy for this is assuring regular small meals, snacking, and increases in protein intake. These will prevent extreme highs and lows in blood glucose. It is also important to recognize that food sensitivities in addition to food additives such as food coloring and food preservatives may also play a role in some children with ADHD. A naturopathic physician is specifically trained to help identify the various factors of diet that might be affecting your child.

Insuring adequate sleep

It is estimated that up to one-third of children in the United States suffer from inadequate sleep. Inadequate sleep appears to be an independent risk factor for ADHD. Research has found that kids with less than 7.7 hours of sleep each night were significantly more prone to hyperactivity or inattentiveness, compared with children who were moderate or longer sleepers. Consistency of bedtimes has also been found to be important. Melatonin is a natural hormone made in the brain to help induce sleep. Used as a natural supplement melatonin has been shown to be helpful for treating delayed sleep onset in children with ADHD.

Encouraging Exercise

The neurotransmitter dopamine and norepinephrine help the brain stay attentive. It is well known that exercise increases the concentration of both dopamine and norepinephrine, as well as other brain chemicals. Therefore it makes sense to add significant exercise and movement that a child enjoys to their everyday life. Getting outdoors in nature as often as possible helps raise vitamin D levels and is known to be calming. Parents should also look at the amount of “screen time” there child engages in daily. Screen time includes watching TV, playing video games, and use of a computer device. Excessive screen time has also been linked to increased ADHD behavior.

Supplementation to Address Nutritional Deficiencies and Improve Focus and Cognition

Naturopathic medicine also provides a great wealth of resources and knowledge on various nutritional supports that have been shown to be effective in reducing and eliminating symptoms related to ADHD. I would like to discuss a few below. Know that this discussion only scratches the surface of the various natural therapeutics that can specifically address your child’s ADHD health concerns.

Essential Fatty Acids — About 10% of the brain is composed of fat (and the rest is water). As such, children need healthy fat ingestion in order to build healthy and functioning brains. These fats are called ‘essential fatty acids’ because these cannot be made by the body, and must be derived from the diet. Commonly, children’s diets are low in the foods that possess these. Foods with significant amounts include coldwater fishes, raw nuts and seeds, and flax meal.

Zinc and other trace minerals — Similar to fish oil intake, ADHD children are typically at risk for low trace mineral status, including deficiencies in zinc. Minerals like zinc aid in producing dopamine, which is a neurotransmitter raised by stimulant medications.

Iron — Iron is also an important nutrient for healthy mood. Pediatric investigators found that serum ferritin levels (which is the storage form of iron in the body) were significantly lower in children with ADHD and likely contribute to kids who are inattentive and distractable and suffer from learning disabilities.

In addition, other vitamin and nutrient levels such as vitamin B12, vitamin D, and carnitine may be useful to look at with the pediatric ADHD patient given their association with mood disorders

Herbal remedies — Botanical medicine, also known as herbs, have also been shown to be quite effective at improving focus, reducing anxiety, and assisting with digestive issues that can be common with ADHD. A few that are often employed include ginkgo biloba which is known for it’s ability to improve focus and chamomile for both it’s calming properties and it’s ability to aide in digestion.

Although a challenging condition, we have found that children respond well to naturopathic approaches treatments for attention deficit and can prevent the need for medication. The key is to work with a practitioner like a naturopathic doctor who will to take the time to sort out which factors are most needed for each child to create an effective plan utilizing some of the above recommendations as appropriate for the best results.

Happy spring!  This month we will look at another common sleep pattern: the inability to stay asleep.  We will also discuss some of the pros and cons of familiar natural sleep remedies.

A very typical pattern of insomnia is waking at 2am or 3am and being unable to fall back asleep.  This is called sleep maintenance insomnia.  It’s as though morning has come early, and you feel wide-awake 4 or 5 hours too soon.  You may be surprised to learn that this is probably not a true sleep issue at all –it’s a blood sugar issue.

I discussed blood sugar balance in our January newsletter, but to recap –blood sugar spikes and dips are brought on by eating sweets and starches.  Over time, this can lead to the inability of blood sugar to stay stable.  Someone with hypoglycemia (low blood sugar dips) will experience shaking, irritability, even sweating if they go too long between meals.  This is because the blood sugar gets so low that it activates the sympathetic nervous system, or “fight-or-flight response,” releasing a cascade of hormones including cortisol and epinephrine (aka adrenalin).  And when this happens in the middle of the night, insomnia is the result.

So how do we prevent this pattern of insomnia?  Working on blood sugar balance during the day can be very helpful –emphasizing foods high in fiber and protein and low in sugars and starches.  Another approach is to eat a small, high protein meal right before bed, like a slice of turkey or a handful of nuts.  Protein helps to stabilize the blood sugar for long periods of time.

Of course, there are other reasons for sleep maintenance insomnia such as hormonal variation or neurotransmitter imbalances, and if you are experiencing anything less than uninterrupted, restful sleep, your naturopath can help.

Because insomnia is so common, many people will turn to a natural sleep aid at one time or another.  Let’s look at three of the most common:

Melatonin –this naturally occurring compound plays a major role in our circadian rhythms and is also a very powerful antioxidant.  It is especially useful for those who work late into the nights and end up having to sleep for part of the day.  It is also considered an anti-stress hormone and can help with anxiety patterns.  Melatonin is generally regarded as safe, though it is not always recommended for those with autoimmune diseases, as it can increase immune activity.  Side effects from too much melatonin can be unusually vivid dreams and even nightmares and some digestive upset.

5-HTP –(5-hyroxytrytophan) this chemical occurs naturally in the nervous system as a precursor to the neurotransmitter serotonin.  It is made as a byproduct of the breakdown of tryptophan, found in many foods.  It helps to increase serotonin, which can improve sleep, mood and even pain sensation.  Because it increases serotonin, 5-HTP can be very dangerous to mix with any other mood stabilizing or serotonin increasing medications or supplements.

Valerian –this root is considered a moderately potent hypnotic (sleep-inducer) and also a nervine (nourishing to the whole nervous system).  It is used not only to help with insomnia, but also to treat anxiety and pain.  It’s non-addictive and especially effective for decreasing sleep latency (time to fall asleep).  Unfortunately, it has a stimulating effect for about 1 out of every 10 people and would not be indicated for improving sleep.

Please talk with your naturopath if you have any questions about these or any other sleep aids.  And, all new patients who want to get their sleep back on track this spring will receive 10% off their first visit.

Approximately 10-20% of people living in the United States experience heartburn on a weekly basis. Many people have different
heartburn triggers, but most people have similar heartburn symptoms. These may include:

• A burning feeling in the chest just behind the breastbone that occurs after eating and lasts a few minutes to several hours.
• Chest pain, especially after bending over, lying down, or eating.
• Burning in the throat — or hot, sour, acidic or salty-tasting fluid at the back of the throat.
• Difficulty swallowing.
• Feeling of food “sticking” in the middle of the chest or throat.
• Heartburn may cause chronic cough, sore throat, or chronic hoarseness.

The frequency of heartburn within the western world can be directly related to several lifestyle choices that many of us have grown to love. For example many who suffer from heartburn can find great relief by avoidance of the following foods:

• Coffee
• Chocolate
• Refined carbohydrates (anything white)
• Acidic foods such as citrus and tomatoes
• Alcohol
• An Individual’s Specific Food intolerances
• Soda
• Peppermint

One or several of these food triggers are often a culprit. Additionally, several lifestyle changes can often contribute significantly to heartburn prevention including:

• Avoid eating food late at night – eat more than 3 hours before bed
• Avoid eating food in a rush – take your time and enjoy your food, ask your naturopath about good food hygiene
• Avoid tight clothing at the waist
• Practice simple food combining
• Drink plenty of cold water with your meals
• Elevating the head of your bed

Two additional often over looked triggers include progesterone supplementation and the use of cigarettes. Relief from heartburn can be different for each individual.  A common myth is that all heartburn is related to excess stomach acid and often results in the prescription of H2 receptor antagonists or proton pump inhibitors. In fact, heartburn can be caused by low stomach acid, normal stomach acid, and excess stomach acid. A thorough review of symptoms and additional tests as needed to determine an individual’s gastric pH can direct treatment that is specific to your set of circumstances and therefore improve success of treatment. Whether measures are needed to lower pH or to resolve hypochlorhydria (low pH) with the use of vinegar, bitters, or betaine HCl really depends on each individual. As well, ruling out other factors that may be present such as H pylori, hiatal hernia, or decreased pancreas function are also important to improved health and elimination of heartburn symptoms. Naturopaths are uniquely trained to identify all of the factors that can be contributing to your heartburn symptoms and provide a specific approach to your unique needs.

If you suffer from heartburn and are confused as to what may be contributing to your symptoms let us help understand your case and put you on a path of healing.

Ancient Chinese medicine uses yin and yang as a way to compare concepts.  Sleep is a yin activity; it’s quiet, dark, and passive.  Waking hours are comparatively yang; they are bright and active.  The balance of yin and yang is very important.  Without enough yang, yin will suffer, and without yin, yang will deplete.  The sleep-wake cycle is a very nice example of this.  We can’t expect a lot of energy during the day if we didn’t sleep well at night.  Conversely, you may have noticed that sleep is much more difficult if you have had a particularly inactive day.  One feeds the other, keeping you both energetic and rested.

Unfortunately, one third of working Americans are getting less than 6 hours of sleep per night, instead of the 8-9 hours recommended.   For some, this is all the sleep their busy schedule will allow, but for many of these heavy-eyed Americans, sleep deprivation is not for lack of time or inclination.  Insomnia is the inability to fall asleep or stay asleep or not feeling refreshed in the morning.  Remember, sufficient and high quality yin (sleep) promotes abundant yang (wakefulness).  So let’s discuss one common sleep (or, non-sleep) pattern.

The inability to fall asleep can be maddening.  You’ve allotted a certain, precious number of hours for sleeping, and yet you lie there, awake.  Here are some things to consider:

Have you been active today?  As described in the yin-yang illustration above, if you haven’t been very active during the day, the body has trouble distinguishing wake from rest.  Getting in a light workout has many benefits beyond sleep, but you may find that 30 minutes of activity will dramatically shorten how long it takes you to fall asleep.  Having a consistent bedtime will also help your body know when to wind down each night.

Do you use electronics late into the evening?  Ninety percent of Americans do, so it’s no wonder we spend over $250 million on over-the-counter sleep aids each year.  What happens is that the blue light emitted from cell phones, TV, e-readers and computer screens stimulates the pineal gland, which tells the rest of the brain that it’s morning.  You can see how this is counter-productive at bedtime.  The most straightforward fix is to ban electronic use one hour before getting into bed.  If you simply can’t give this up, try blocking the blue light.  There are programs you can install onto your computer to do this (f.lux by stereopsis) or you can purchase a blue blocking filter screen for your handheld.  Additionally, by increasing blue light exposure in the morning you can help reset the rhythm of your pineal gland.  Do this by taking off your sunglasses for part of the ride to work, or invest in a full spectrum light box for morning use.

Are you exhausted, but your brain just won’t shut off?  Whirring mind and repetitive thoughts are a common pattern of insomnia.  If you are prone to making lists in your head, it may help to set aside a few minutes each evening (not in bed) to write down your to-do list.  This way, when your brain is going a mile a minute in bed, you can give yourself permission not to engage in list-making, because you’ve already worked on your list earlier in the evening and you will again the next day.  Practicing meditation at any time of the day can also help quiet your mind in the evenings.  Nighttime rituals, like a cup of chamomile tea or some gentle stretching will help get your thoughts into a more productive routine.

Finally, the inability to fall asleep may be indicative of an endocrine disorder involving your thyroid gland, adrenal glands, or even your sex hormones.  As always, consult your naturopath if you are suffering from chronic or even occasional insomnia.  There is no reason to be subjected to the many detrimental health effects of poor sleep.

Next month we will look another common (and equally irritating) disordered sleep pattern: the inability to fall asleep.

All new patients who want to get their sleep back on track this winter will receive 10% off their first visit.   

Skin is one of the largest organs in our body providing protection from the environment, heat regulation and elimination of waste products.  Healthy skin depends on your internal health and external environmental conditions.  In addition, certain nutrients are necessary for healthy skin.  The following is a list of nutrients that feed the skin, build and strengthen the immune system, support proper digestion and help the body fight stress – all of which are important in clearing up skin problems and maintaining a healthy youthful glow.

Vitamin A and Zinc

Both are well known to be essential for healthy, radiant skin.  Both help build the immune system and regulate new skin growth but are decreased in times of stress.  Sources:  asparagus, broccoli, cantaloupe, carrots, eggs, liver and meats, mushrooms, spinach, seafood, sweet potatoes, watermelon, oysters, pumpkin seeds, turkey.

Vitamin C

This vitamin will help fight infection and helps produce collagen, the protein fiber found in connective tissues.  Strong collagen structures help prevent the skin from wrinkles and preserve the firm texture of younger skin.  Sources:  berries, broccoli, brussel sprouts, cauliflower, cherries, grapefruit, oranges, parsley, red cabbage, red peppers, spinach, and potato.

Niacin

This B vitamin helps dilate skin blood vessels or “flush” the blush areas of the body which brings a greater blood supply to the surface, oxygenating the skin.  Sources:  almonds, avocado, lean beef, brown rice, chicken, cod, dates, halibut, liver, beans, peanuts, tuna, whole wheat flower.

Vitamin B₆ and magnesium

Vitamin B₆ works with infection fighters like vitamin C.  It aids in reducing facial oiliness and blackhead formation.  Vitamin B₆ also works with magnesium to fight stress.  Sources:  banana, dark green vegetables, chicken, whole grains, lentils, lima beans, salmon, tofu, tuna, nuts, seafood.

Sulfur and potassium

Sulfur creams and ointments have been used successfully in treating a variety of skin problems.  Sources:  avocado, dried fruits, lean meats, cabbage, eggs, fish, garlic, legumes, onions, parsley, raisins, spinach, vegetables, yams, whole grains.

New skin cells take 20-30 days to be produced and then migrate to the surface, so it may take 1-2 months to begin seeing results. Dry Skin Brushing, the right mix of healthy essential fatty acids and an overall spring detoxification can really jumpstart your road to healthy skin. For a more comprehensive individual plan for your skin and overall health call us today to make an appointment 719-685-2500.

Everyone loves to get a massage, but most people think its just an indulgence.  New research suggests beyond its deep relaxing effects, a massage can decrease pain, improve sleep, strengthen concentration, reduce tension headaches and migraines, lower blood pressure and lift one’s mood.

Soothe Anxiety and Depression:

Massage helps to relax the nervous system soothing anxiety and depression.  Massage has been shown to reduce levels of the stress hormone cortisol, resulting in improved mood, decreased anxiety and often lower blood pressure. It can also boost the neurotransmitters serotonin and dopamine, which are involved in depression.

Give the Gift of Health: Buy a gift certificate for a massage and receive 20% off a massage for yourself.

Decrease Pain:

Eight out of 10 Americans will experience some kind of back pain.  According to a 2011 study, massage helped decrease pain and improved performance compared to people who didn’t receive any massage treatment. The benefits of massage ended up being as strong as medications, acupuncture, exercise and yoga. Beyond back pain, massage can decrease pain and stiffness in arthritis and improve range of motion.

Promote Healthy Sleep:

Several studies have examined this link, and find that it increases delta waves. Delta waves are connected to the deepest levels of sleep. Having disrupted delta waves are linked to fibromyalgia, depression and anxiety.

Boost Brain Power:

Want to boost your brainpower? Adults who were given a 15-minute chair massage twice a week for 5 weeks were more alert and completed a series of math questions faster and more accurately. The massage group also found reduction in job stress.

Reduce Migraines and Tension Headaches:

Weekly massage can reduce both the number of migraines and the intensity of the migraine. Subjects were given a 30 minutes massage twice a week for five weeks.  A 2009 study found that a 30-minute massage decreased tension headache  as well as decreasing stress and anger arising from the headache.

Call now  719-685-2500 to schedule your healing massage with our massage therapist Lori DiPasquale and enjoy the pampering while improving your health.

For many the holidays represent both the most joyous and stressful time of the year. This is a time of year in which your adrenals really work overtime. We often hear about the adrenals but many don’t really understand the amazing role they play. I would like to take the opportunity to shine a light on the crucial role of our adrenal glands.
The adrenal glands are endocrine glands that sit on top of the kidneys and have three main functions. Their chief responsibility is the release of hormones in response to stress through the synthesis of corticosteroids such as cortisol and catecholamines such as epinephrine (adrenaline) and norepinephrine. The adrenal glands are also responsible for the production of androgens, mainly DHEA and androstenedione (the precursor to testosterone). In addition, the adrenal glands affect kidney function through the synthesis of aldosterone, a hormone involved in regulating sodium balance and therefore hydration within the blood.

I would like to focus predominately on the role the adrenals play on aiding your body in the management of stress, but also understand that if your adrenals are fatigued the other roles of the adrenals will also suffer. More specifically I’ll be talking about the role of cortisol.

Cortisol is a life sustaining hormone essential to the maintenance of balance within your system. Called “the stress hormone,” cortisol influences, regulates or modulates many of the changes that occur in the body in response to stress including:

• Blood sugar (glucose) levels
• Fat, protein and carbohydrate metabolism to maintain blood glucose (gluconeogenesis)
• Immune responses
• Anti-inflammatory actions
• Blood pressure
• Heart and blood vessel tone and contraction
• Central nervous system activation

Cortisol levels normally fluctuate throughout the day and night in a circadian rhythm that peaks around 8 AM and reaches its lowest around 4 AM. While it is vital to health for the adrenals to increase secretion of cortisol in response to stress, it is also very important that bodily functions and cortisol levels return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body does not always have a chance to return to normal when surges of cortisol occur frequently. This can lead to health problems resulting from too much circulating cortisol and/or from too little cortisol if the adrenal glands become chronically fatigued (adrenal fatigue).

Higher and more prolonged levels of circulating cortisol (like those associated with chronic stress) have been shown to have negative effects, such as:

• Impaired cognitive performance
• Dampened thyroid function
• Blood sugar imbalances, such as hyperglycemia
• Decreased bone density
• Sleep disruption
• Decreased muscle mass
• Elevated blood pressure
• Lowered immune function
• Slow wound healing
• Increased abdominal fat
• Chronically lower levels of circulating cortisol (as in adrenal fatigue) have been associated with negative effects, such as:
• 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

Luckily, there is a lot that can be done to rebuild and rebalance your adrenal glands. I always like to start with foundational approaches to health, so I’m going to start by talking through 3 main lifestyle modifications that are crucial to adrenal health. The first main way to restore adrenal function is through adequate levels of sleep. This amount can be different for each individual but on average people need a solid 7-9 hours of sleep nightly. The second foundation of adrenal health is maintenance of blood sugar throughout the day. Cortisol is released in response to low blood sugar, so being sure to eat adequate amounts of protein and healthy fats throughout the day and reducing levels of simple carbohydrates is crucial in allowing the adrenals to heal. Thirdly and equally important is evaluating the stressors in your life and finding ways to either eliminate them or manage them in a different manner so they aren’t contributed to a constant state of tension within your body.
Often times herbs and supplements can also be helpful in rebuilding the adrenals. Many of us have lived at a fast pace for many years and are just now starting to feel the effects with symptoms such as fatigue, weight gain, orthostatic hypotension, etc. Lifestyle modifications as outlined above are crucial in ensuring long term health of the adrenals and herbs and supplements can be used to reach improved adrenal function in a more timely manner. If you are experiencing symptoms consistent with adrenal dysfunction we can help guide you in restoring your adrenal function.

Contact us today for a free 15 minute consultation! 719-685-2500 or email at springsnaturalmedicine@gmail.com.