Correcting Cortisol

A question I always ask my clients in an initial consult is"How do you feel when you wake up in the morning?"The answer to this can give me such great insight into a persons cortisol levels.You see, your cortisol levels should be at their highest in the morning. According to The Sonic Pathology Handbook, your blood cortisol levels should be tested between 8-10am. Personally, I think they would be at its peak between 6-8am. But not all pathology clinics are open at that time are they?So it makes a lot of sense when you see kids in the morning, that they can rise out of bed and are full of beans. This is because their cortisol levels are performing at an optimal range.Cortisol is released from your adrenals and is usually released when we need a burst of energy or is called upon to assist in an inflammatory response. All hormones have a time when their levels are either the highest or lowest. So when cortisol is behaving correctly, it will slowly decrease as the day progresses and be at its lowest at night time when you are ready for bed.But if I ask someone when their best time of the day is, and they say at night.....well this can give me an indication that their cortisol levels may be unbalanced.Testing your blood cortisol levels can give a brief snap shot of how your adrenals are functioning, your overall energy levels and whether you need a boost or something to calm. This is extremely important to consider in naturopathy treatment. If cortisol levels are not tested and you might think that your client needs an energy boost (but in actual fact they might have extremely high levels), your treatment protocol will send them through the roof!The ideal blood cortisol ranges are:Collection between 8-10amRandom sample 130-650 nmol/LEarly morning 160-650 nmol/LIf you have received an unusually high reading you may need to consider the following:Were you feeling rushed before the blood test?Were you stressed at the time of the blood test?Did you exercise prior to your blood test?Some prescription medication may also give you a high level of cortisol too.To give you a even bigger picture of your cortisol levels you can also have a saliva cortisol test. This can be done in the comfort of your own home and tests the unbound levels of cortisol. This test can be performed as soon as you wake up (yep, in your jarmies in bed), and another test can be done later in the day to check if there has been a decline.By understanding your cortisol you can support it in two ways:Boost- Siberian ginseng & Korean ginsengReduce- Phosphotidlyserine, Nervous system support- B vitamins, calming herbsAdrenal Support- Licorice, Rhiodola, Withania, Vitamin C, RehmmaniaIf you would like to know what your cortisol levels are and see if your adrenals need support; fill out the contact form below.[contact_bank form_id="2" form_title="show" form_description="show"][/contact_bank]  

Herbs that calm

Whenever I think of the word 'calm' I imagine myself resting, reading a book with not a care in the world. A scenario that doesn't really occur for the majority of us; unless we are on holidays.Creating a calmer mind involves our nervous system, stress response and mindset.Herbs are a brilliant way to help calm your nerves. There are many herbal tea blends available now, that help with relaxation. The most common ones being:

• chamomile

• lemon balm

• lavender

• passionflower

• valerian

According to the Oxford dictionary, calm the verb, means to be tranquil and quiet.

I often think of calm is just the opposite of being stressed. I also picture live electrical wires, that need to be soothed (in the scenario-calm).Calm can also include a process. To 'calm' your beating heart; the definitions and interpretations are endless. Everyone has there own take on what calm is or may not be. For some people, it may just involve not reacting/snapping to another person.As a naturopath, we have learnt the value of using herbs to either support someone's vitality, increase or decrease the function of an organ or body system, or as healing agent that can repair damaged cells or tissue.Herbal teas are great, but using the herb in a tincture, is a totally different level. Ethanol is used to draw out the active compounds of a specific herb. sometimes the whole herb is used, the roots, seed, fruit, or just the leaves. It really depends on what herb it is and what studies have been used for the beneficial outcome. This is why herbal tinctures are far more superior than using herbs in a tea or in cooking.I think I must of been born to be a herbalist. One of the down sides of taking herbals is that they can (more than often), taste pretty rank. I love it! It makes me feel alive. But if using alcohol is a concern for you, there are suppliers out there now that use glycertract instead of the alcohol. This makes the herbal taste better for the kids too.

Some other herbs that help calm you are:

• Zizyphus- According to Traditional Chinese Medicine (TCM), zizyphus is used to nourish the heart and calm the spirit.

• Schisandra- Another TCM herb, schisandra is used for irritability, insomnia, stress and palpitations.

• Saffron- One of my all time faves! The worlds most expensive spice! Saffron is used for anxiety and depression.

• Skullcap- Used for nervous disorders and muscle twitching (epilepsy, tremors and restlessness).

• Rhodolia- Well known for it's adrenal support, helps with fatigue, mental focus and stamina.

If you are feeling like your nervous system needs support or would like to know other ways herbs can support you. Please fill out the contact form below and I will get back to you as soon as I can.[contact_bank form_id="2" form_title="show" form_description="show"][/contact_bank]  

Getting Real with Reflux

Majority of the people I see in my practice deal with gastro-oesophageal reflux disease on a daily basis. It's reported that between 10-48% of people in Western countries suffer from the disease!The main symptoms of GERD (reflux):

• Heartburn
• Regurgitation of gastric acid into the lumen of the oesophagus (also commonly known as food reflux)
• GIT discomfort

Symptoms can be so bad that quality of life is severely impacted, and also leading to reduced number of days at work.GERD if left untreated, can lead to oesophageal stricture, GIT bleeding, Barrett's oesophagus or even oesophageal adenocarcinoma. There is definitely nothing nice about GERD that's for sure!So what causes GERD?A lot of the research on GERD has stated the major contributors of GERD is lifestyle and nutrition. Other factors are:

• Age
• Body mass
• Smoking
• Physical activity
• Stress

When we start to look at your diet, the main culprits for aggravating reflux are:

• tomatoes
• foods high in fat
• chocolate products
• hot spices
• citrus fruits
• peppermint tea
• coffee
• carbonated beverages
• alcohol

It would be worth noting down your foods that you're consuming and when your symptoms are at their peak. Food diaries are a great way to manage and identify any patterns. You can download one here Food_Mood_Poo_DiaryThe way you eat food can also increase your symptoms. Make sure that you are NOT eating too quickly, big meals, between meals or just before sleep.Other causes of GERD can be physical ones, such as hiatal hernia and Transient Low Esoghageal Sphincter Relaxation (TLESR). These can be identified by an endoscopy; this is a great way to identify gastritis or any other inflammation within the gastrointestinal system.The common treatment for reflux is prescribing proton pump inhibitors (PPI's). This prescription drug is used to decrease stomach acid (therefore reflux). Long term use of PPI's isn't recommended; and other problems can occur such as bacterial overgrowth (very common with Small Intestinal Bacterial Overgrowth sufferers). Eventually, your serum gastrin levels rise and symptoms can flare up again.The most difficult task of coming off PPI's is the rebound effect. This is where symptoms get worse before they get better.There have been numerous studies on the effectiveness of melatonin. Melatonin is mostly known for it's requirement to induce sleep. But did you know that majority of melatonin made is from your digestive tract?Melatonin protects the gastric mucosa, reduces free radicals in stress induced ulcers, inhibits secretion of HCL and pepsin!This makes melatonin ideal for treating GERD!!!Studies found that 3mg of melatonin at night reduced symptoms of reflux. This particular study took 4 weeks to reduce symptoms.If you are experiencing reflux and would like to reduce your symptoms naturally, fill out the contact form below.[contact_bank form_id="2" form_title="show" form_description="show"][/contact_bank]   

Alcohol & Leaky GUT

Australians have a reputation for our excessive alcohol drinking. It's within our culture to have an outdoor lifestyle, BBQ's, laid back attitude, scorching sun.....with a bevvy in our hands.The negative impacts of alcohol consumption is evident. I'm not about to start educating you about the physical and mental effects of alcohol. You can do so here.I see many people within my practice that have a leaky gut. A thorough health history is taken with all of my clients; and all usual suspects of a leaky gut are marked off:

• antibiotic use
• prescription medication
• post-infectious IBS
• stress
• operations
• reproductive health
• diet

But have you ever considered your alcohol intake?

Excessive alcohol intake (binge drinking), causes inflammation and creates gaps within our intestinal wall. Ethanol reduces good bacteria and increases unwanted endotoxins (bad bacteria). Alcohol is metabolised by the liver, and produces free radicals as a result. Which causes oxidative stress within our body.Increased inflammation travels to our brain, and increases depression, foggy thinking and 'sickness behaviour'.Alcohol impairs our nervous system and reduces nutrients such as zinc, Vit. D, folate and SAMe.Due to the intestinal permeability, conditions such as SIBO, Inflammatory Bowel Disease and some colon cancers can occur.

So what can you do to heal a leaky gut caused by over alcohol consumption?

Studies have that supplementing with the following have a positive impact in either inflammatory markers or intestinal permeability measures:

• Zinc supplementation- 50mg per day after a meal
• Vitamin D supplement
• SAMe supplementation
• Co-enzyme A supplementation
• Fish oil (anti-inflammatory)
• Vitamin C (anti-oxidant)
• Magnesium
• Glutamine

Probiotics:

• Lactobacillus LGG
• Bifidobacterium Infantis
• Bifidobacterium bifidum
• Lactobacillus plantarum
• Lactobacillus casei Shirota (yakult)

Prebiotics:

• Oats at 10gm per 1kg body weight.

Ways to reduce alcohol intake.....

• Stay within the 'drinking in moderation' guidelines
• Abstinence of alcohol- replace alcohol with a healthy habit.
• Swap to red wine. Studies have demonstrated that red wine contains polyphenols. Polyphenols are beneficial for gut bacteria.
• Identify the triggers of alcohol consumption. Avoid or reduce the triggers could lead to less alcohol intake.

Useful Resources:

Website- Hello Sunday MorningWebsite- Sexy SobrietySupport- Alcoholics AnonymousSupport- Drink WiseREFERENCESBarve, Shirish et. al. 'Development, Prevention & Treatment of Alcohol Induced Organ Injury: The Role of Nutrition, Alcohol Research, Vol. 28, No. 2 pg. 289-302Bishehsari, Faraz. et. al , Alcohol and GUT derived Inflammation', Alcohol Research, Vol. 38. No. 2 pg. 163-171Engen, Phillip A. et. al. 'The Gastrointestinal Microbiome- Alcohol effects on the composition of Intestinal Microbiota', Alcohol Research, Vol. 37, No.2Leclercq, S. Timory, P de. Delzeme, NM. Starket, P. (2017) 'The Link between inflammation, bugs, the intestine and the brain in alcohol dependence', Translational Psychiatry