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Finding Your Happy: 6 Things Proven to Increase Happiness

Posted on May 14, 2013 by Eric Bakker, ND

It’s often argued that happiness is mostly determined by things out of our control, like our genetic makeup. I think this may be true to some degree, but I believe happiness is something we can create on a daily basis. The human mind is a very powerful tool, and I firmly believe that you are as happy as you make up your mind to be. Don’t believe me?

Here are 6 things proven to increase happiness:

1. Being Thankful
thank you by Flickr user Iain FarrellIn a study, people were asked to write thank you letters to people who helped them in some way. In the end, the study found that the letter writers reported a lasting increase in happiness with their new habit. The real surprise: actually sending the letter isn’t necessary; when people wrote letters that were never sent, they still reported feeling better afterwards (though you should probably send yours). Think about it: we have a lot to be grateful for in life. No matter who you are, there is something to be grateful for, like life itself.

2. Being Optimistic 
optimism by Flickr user TheenIn another study, participants were asked to picture their ideal future and describe the image in a journal entry. After repeating this exercise for a few weeks, the participants reported increased feelings of well-being. Several other studies have found a strong connection between optimism strong immune systems. Don’t feel yourself to be the glass half full type? Try it out – you have nothing to lose by having positive thoughts!

3. Counting Your Blessings
Every week, write down 3 good things that happened. Those who make this activity a weekly habit show significant boosts in happiness, studies prove. It seems that the mere act of thinking about and focusing on the positive helps people remember reasons to be happy.

4. Focusing on Your Strengths
Another study asked participants to identify their strengths, and then asked them to use these strengths in different ways. For example: someone with a quick sense of humor could tell jokes to lighten up the mood at work or cheer up sad friends. This activity seems to heighten happiness as well. Plus, everybody is strong in at least one thing, so if you’re unsure what your strengths are, it’s worth the time to identify them and spend time putting them to use.

5. Performing Random Acts of Kindness 
random acts of kindness sticker by Flickr user mtsofanBy helping others, we also help ourselves. Those who donate time or money to charities assisting people in need report real improvements in their own happiness. Random acts of kindness can be anything from smiling at strangers, to holding a door for others, to spending time with people in retirement homes who don’t get many visitors. Helping others on a daily basis is an act of kindness that gives to the person as much, if not more, as it gives to you.

6. Finding Joy in Simplicity 
relaxing with a book by Flickr user Jinx!This may be the most important, and why I left it for last. The gist is to experience tiny bits of happiness every day. What does this mean? Sitting outside with a cup of tea watching the sun set or rise; taking a casual walk to admire the scenery; curling up in a comfortable chair with a book or your favorite music; a nice soak in a warm bath – these are just a few examples of little things we can do daily to find and increase joy. There are literally hundreds of little moments that bring you joy and pleasure; write down your favorite ones and repeat as often as necessary.

About the Author

Dr Eric Bakker, NZ naturopathic physicianEric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website:  candidacrusher.com  You can complete his online survey to determine if you have a yeast infection here, or link through to his many You Tube videos: www.yeastinfection.org  Dr. Bakker’s Blog:  www.ericbakker.com

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Three easy and inexpensive ways to relieve stress (that actually work)

Posted on April 22, 2013 by Dr. Wilson's Adrenal Fatigue Team

Trying to manage stress on a daily basis can often feel like a full time job in itself. In addition to the actual stress, there are loud advertisements and popular trends that you must do now in order to have a long, healthy life while losing weight and gaining friends. Many products promise quick and fail-proof results but rarely deliver, leaving you disappointed and your pocketbook lighter. However, there is something to be said about some tried and true items that can actually help provide relief from the pressures of  stress. Here are a few natural and healthy items we recommend:

  • green tea by Flickr user bkajinoGreen Tea – Green tea leaves are not fermented, which means they retain a maximum amount of antioxidants and polyphenols: the substances that give green tea its many benefits for your health. It has been shown that the polyphenols and flavonoids found in green tea help boost your immune system, making your health stronger in fighting against infections. Another benefit of sipping this tasty beverage is L-Theanine, an amino acid that can help with stress and anxiety.
  • raw honey in jar by Flickr user htomrenRaw and unfiltered honey – The praises of this liquid gold could be hailed forever, but for the sake of this blog we will abbreviate. Recent research has shown that bees make a protein that they add to the honey, called defensin-1, which gives honey an antibiotic property. This is wonderful for soothing cuts, scrapes, burns, and even blemishes! Adding a bit of honey to a warm glass of milk, tea, or water right before bedtime can possibly lend to a better night’s rest. Honey helps your body release melatonin into the brain, which promotes a deeper, more restorative sleep. Honey also contains probiotics that help support the growth and activity of good bacteria in our gut, making it very efficient for digestion. Since it doesn’t ferment in the stomach, it’s easily absorbed and used to treat indigestion.
  • Yoga – The benefits of yoga include decreased stress and tension, increased strength and balance, increased flexibility, lowered blood pressure and reduced cortisol levels. The emphasis on breathing and the mind/body/spirit connection also yields strong emotional benefits. People who practice yoga frequently report that they sleep better and feel less stressed.

Stress management gift kit: green tea, yoga video, raw honey, adrenal fatigue book, super adrenal stress formulaThese three things may seem like simple indulgences, but they are quick, inexpensive, and hype-free ways to help keep that stress at bay—or at least make it a bit more manageable. To help out, we thought it would be a fantastic idea to put those exact items together and bundle it with a signed copy of Dr. Wilson’s book Adrenal Fatigue: The 21st Century Stress Syndrome and a bottle of our featured product of the month, Super Adrenal Stress Formula, and give it away to one of our fantastic fans from our Facebook page! To win, head over to our Facebook page and “Like” us. We will randomly pick a winner on 4/30/13; best of luck to everyone!

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Stress: It’s all in the management

Posted on April 15, 2013 by Dr. Wilson's Adrenal Fatigue Team

traffic jam by Flickr user nicpicWho doesn’t have some stress in their lives now and then? Sure, some of us have more stress present than others, but to some degree we all encounter stress on a daily basis: a traffic jam sending you into a temporary frenzy; spilling a cup of coffee on your favorite white blouse; the kids fighting at the breakfast table over who gets the first glass of orange juice. However, some stress is much more, well, stressful. A sick spouse, a lost job, major automobile repair costs, death in the family, dissolution of a relationship—these are definitely some major stressors. Nonetheless, how we respond to the stress can make a huge difference in our health and the relationships around us. Here are a few suggestions on ways to cope with and minimize the impact of stress:

Exercise

Take some time to get your heart pumping at least 3 times a week for 30 minutes or more. Try different options until you find something you really enjoy. The thought of exercising becomes a lot less daunting if you are going to have fun or be with someone whom you enjoy. Exercise may feel like the last thing you have the energy and time for, but believe us: it is worth every second and will get easier.

Take up a new hobby, or rekindle an old one

Chronic stress and adrenal fatigue can leave you feeling flat and downright joyless. Doing something that once brought you joy can do wonders for stress relief. Don’t feel bad for needing ‘me’ time; you’re likely to feel worse for not getting it. Go hiking with a friend; read a book from cover to cover; plant the garden you’ve been daydreaming about; enroll in a pottery class. Expand your horizons and stretch your limits in trying something new and challenging.

Adopt healthy lifestyle choices

Just making a few healthy choices can create some positive changes in your life that can be permanent. Start with something easy like adding 3 fresh fruits or veggies to your diet each day for a week. Drink 8 glasses of water a day. Commit to getting a full 8 hours of sleep a night. These small changes can lead to even bigger changes that can help you manage stress so much more effectively.

Organize and prioritize tasks

to do list by Flickr user MrPessimistIt’s easy to think about everything you need and want to be done and get overwhelmed before getting started. Creating a daily “to-do list” helps to visualize what needs to be done and prioritize the things that aren’t as important. Planning also helps to use your time efficiently by determining how important tasks are and how quickly they must get done. Pick your battles, and don’t be afraid to delegate tasks.

Disconnect

That’s right—unplug from all the devices that seem to be controlling us more than we’re controlling them. Make it a habit to shut down and put away that cell phone, laptop, or tablet about an hour or two before bedtime. Have some family time. Read a physical book or magazine. It’s hard to separate our work lives from our personal lives these days with all of the efficiency of mobile devices, but try this just twice a week to start and you may be surprised at how relaxed you find yourself.

Practice breathing techniques

woman meditating by Flickr user RelaxingMusicBreathing exercises vary, but can be as simple as closing your eyes, taking a breath and counting to 10 while exhaling slowly. Yoga also utilizes some fantastic breathing techniques and does wonders for reducing stress. Devoting 10 minutes of your day to quiet time and relaxation can be a great way to ease the tension created by stress.

Incorporating one or all of these suggestions can help minimize your reaction to stress. You will feel empowered and Once you realize that stress does not have to control your life, you can empower yourself with the ability to better manage it.

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Got stress or adrenal fatigue? You’re going to need good food

Posted on April 1, 2013 by Dr. Wilson's Adrenal Fatigue Team

Got Stress or Adrenal Fatigue? You’re Going to Need Good Food

As much as we sometimes wish otherwise, proper diet and lifestyle play a critical role in adrenal support. As your adrenal glands respond to stress, the metabolism of your cells speeds up, burning many times the number of nutrients normally required. Good nutrition and well-timed meals and snacks can significantly relieve the strain on your adrenal glands.

Timing Your Meals and Snacks

clock by Flickr user blue2likeyouEven as we sleep, our body has a constant need for energy. One of the jobs of cortisol, the stress hormone, is to act as a blood sugar moderator, making sure it remains ample between meals, and especially at night. Long periods without food and nourishment make your adrenals work harder, which means more cortisol release to help the body function normally. Having 3 nutritious meals, plus 2-3 snacks spread throughout the day, is a great way to help balance blood sugar and decrease the workload on your adrenals. Adding protein to every meal and snack, especially in the morning, can also help balance blood sugar, which in turn can help with cravings for sugar and caffeine.

Choosing the Right Foods

Stress makes it easy to make poor decisions, especially with food choices. For example: crashing hard and running out of energy at work, then reaching for foods like chips, doughnuts, cookies, candy bars, or junk-filled energy bars for a quick fix. These foods contain refined flours and sugars, which our bodies use for a short-lived energy spike. The trouble begins shortly after the spike, with an even greater drop in energy and you feeling worse than before.

Prize-winning vegetables from the Cortachy Highland GamesMeals and snacks consisting of fresh whole foods — grown without chemicals, hormones or preservatives — are best. Get locally grown and/or organic when you can afford it, and if you have the space at home, grow your own! Home gardening saves money, puts you in control of the growing process, and can be done just about anywhere. Stressing out over preparing and cooking all that food? Consider this: prepare your food on the weekends or in bulk so you have things ready. Being prepared and armed with nutritious foods and snacks will make it a lot easier to avoid making poor food choices and going for quick fixes. Also, don’t let yourself feel guilty if you don’t have perfect homemade meals every day. What’s more important is avoiding junk and foods bad for your adrenal glands, no matter where you eat. Guilt is one of the last things stressed adrenals need!

Enemy, Thy Name is Caffeine

Many men and women use caffeinated beverages like go-go juice, something to keep them propped up and going all day. Caffeine can provide a short-lived boost, but much like refined flours and sugars it can also send the adrenal glands into overdrive, leaving you feeling more drained than before.

coffee beans in cup by Flickr user amanda28192Like what you eat, what you choose to drink will either support or put a strain on your adrenals.
People with adrenal fatigue should avoid drinks like coffee, black tea, alcohol, sodas, and energy drinks. Some drinks that can be beneficial are certain teas (green, barley, bancha, herbal blends without black tea), fresh vegetable juices, and water. Staying properly hydrated is a must for anyone, and if you’re dealing with adrenal fatigue, you’ll want to keep close watch on your water consumption.

In order to battle adrenal fatigue and maintain your overall health, you need to stack as many things in your favor as possible. One big factor you can easily stack on your side is choosing foods and eating in a way that supports your adrenal glands. A healthy diet is a foundation of wellness, and an essential part in beating adrenal fatigue.

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Using probiotics for digestive woes and bowel movements

Posted on March 19, 2013 by Eric Bakker, ND

What do probiotics have to do with bowel movements?

Digestive system in needlepointProbiotics are tiny organisms that live and work in your intestines. These friendly bacteria perform many jobs, including food digestion, protecting the balance of intestinal flora, and cleaning harmful waste from the body. By protecting the balance of helpful and harmful bacteria, probiotics produce lactic acid (a chemical compound), which lowers intestinal pH and helps to speed up the process of digestion. When your intestines are working efficiently and with the proper bacteria balance, stools are able to pass through the colon more quickly, preventing the colon from absorbing too much water from the stool, which causes constipation.

How can probiotics help with diarrhea?

Diarrhea is an often uncomfortable bowel movement that tends to be quite watery and loose. Those with diarrhea tend to have 3 or more bowel movements daily. Diarrhea is a common side effect when the digestive system becomes overrun by harmful bacteria, meaning the intestines can’t properly break down the food being passed through. Antibiotic use is also often linked to diarrhea, since they tend to clean out the good and bad bacteria, leaving the bacteria balance out of whack. Probiotics can help restore this balance and support normal bowel movements.

Probiotics and constipation

a healthy stomach is a happy stomach

Keep your gut happy. Image credit: cfsrecoverypath.com

Constipation occurs when the colon absorbs too much water from the stool. People who become constipated typically have less than 3 bowel movements per week, which tend to be hard and difficult to pass. Probiotics, by offering intestinal support and protecting bacterial balance, can help. Not all probiotics are created equally, and not all strains work for everyone, so do your research.
Diarrhea and constipation are common digestive problems that affect many people daily. Along with offering overall gut support, probiotics can be a safe and effective way to deal with both.

About the Author

Dr Eric Bakker

Eric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website:  candidacrusher.com  You can complete his online survey to determine if you have a yeast infection here, or link through to his many You Tube videos: www.yeastinfection.org  Dr. Bakker’s Blog:  www.ericbakker.com

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Gut Health and Helpful Bacteria: It Takes a Villus

Posted on March 12, 2013 by Eric Bakker, ND

Right from childbirth, our bodies came into contact with a plethora of beneficial bacteria. Believe it or not, these helpful bacteria become a part of us as we pass through the birth canal, entering through the mouth and moving quickly into the intestinal tract, where the bacteria settle in large colonies. Once the bacteria are settled, they work hard at a variety of crucial jobs, including:

  • Aiding in the overall function of the entire gastrointestinal tract
  • Protecting against harmful invaders
  • Contributing to the sensitive chemical balance of the digestive system
  • Helping to support proper hormonal function and body growth

Poor diet, lack of nutrients, and chronic stress are some of the ways our bacteria balance gets disrupted (also known as dysbiosis). When the balance of helpful, productive bacteria is off, it can manifest in numerous symptoms and side effects, such as:

  • hormonal imbalanceswoman with upset stomach
  • high cholesterol levels
  • candida infections
  • tendency to bruise easier
  • chronic fatigue
  • weakened immune response to illness and infections
  • rashes and other skin conditions
  • sensitivities to dairy foods
  • frequent diarrhea or constipation
  • chronic bladder and/or vaginal infections
  • vitamin B deficiencies
  • breast enlargement in men
  • increase in PMS symptoms
kefir by Flickr user rofi

Kefir blend with fruit. Mmm mmm!

The good news is these unwanted side effects and symptoms can often be prevented simply by adding foods high in beneficial bacteria to your diet. Cultured and fermented foods like organic yogurt and cottage cheese, miso, kefir, sauerkraut, and tempeh can help maintain your body’s proper balance of vital gastrointestinal flora. In fact, it can be quite helpful to consume foods rich with beneficial bacteria on a daily basis. You can also add a probiotic supplement to your daily regimen. You might be amazed at the difference a high-quality probiotic supplement can make, especially one with the added benefit of dietary fiber. Fiber acts like a cleaner, getting in the nooks and crannies of the intestinal villi to sweep out the debris.

About the Author

Dr Eric Bakker

Eric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website:  candidacrusher.com  You can complete his online survey to determine if you have a yeast infection here, or link through to his many You Tube videos: www.yeastinfection.org  Dr. Bakker’s Blog:  www.ericbakker.com

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American Heart Month – The Other February Holiday

Posted on February 13, 2013 by Dr. Lise Naugle
happy heart by Flickr user JoePhillipson

How happy is your heart?

February is American Heart Month, and it doesn’t refer to the chocolate-filled hearts you give your sweetie on the 14th. American Heart Month was designed to increase awareness about heart disease—the leading cause of death for men and women in the United States. Many different things can increase your risk of heart disease, including stress. One study found that employees with chronic work stress had more than double the odds of metabolic syndrome than those without that stress.1 Metabolic s­yndrome is a cluster of risk factors (abdominal obesity, unhealthy cholesterol levels, high blood pressure, and insulin resistance) that increases risk of heart disease. High LDL cholesterol levels, inflammation, and smoking can increase your risk too.

However, there are many things you can do to keep your heart and cardiovascular system healthy, and unlike most Valentine’s Day options, you don’t need a date to do these.

  • fruits and vegetables by Flickr user karimianEat a healthy diet with low saturated fat, 3-4 servings of fruit, and 4-5 servings of vegetables per day2
  • Get regular exercise (see my previous blog Have Fun Moving for recommendations)
  • Choose not to smoke. Smoking causes heart disease.4
  • scale by Flickr user puuikibeachLimit your alcohol intake (1-2 drinks per day for men or 1 for women, and don’t start drinking if you don’t already)5
  • Get 25-38 grams of fiber per day6

Fiber is the indigestible part of carbohydrates. Soluble fiber is the kind that makes a thick gel-like sludge if you stir it into hot water and then leave it there. It is found in things like psyllium, oat bran, apples, and prunes. Soluble fiber has been shown to support healthy cholesterol levels, including levels of LDL, the “bad” cholesterol.7 Other studies have also shown that fiber supports healthy blood pressure8 and C-reactive protein (CRP) levels. CRP is used to measure inflammation in the body, and high CRP levels have been linked to heart disease. Fiber has been shown to promote healthy normal CRP levels.9

This February, remember to take care of your heart and the hearts of those you love.

Image Credits: Happy heart by Flickr user JoePhillipson; fruits and vegetables by Flickr user karimian; scale by Flickr user puuikibeach

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

References:

1. Chandola T, Brunner E, Marmot M. Chronic stress at work and the metabolic syndrome: prospective study. BMJ. 2006 Mar 4;332(7540):521-5. Epub 2006 Jan 20.
2. http://www.health.gov/dietaryguidelines/dga2000/document/build.htm
3. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure /AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp
4. http://www.cdc.gov/tobacco/basic_information/health_effects/heart_disease/
5. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Alcohol-and-Heart-Disease_UCM_305173_Article.jsp
6. Institute of Medicine. Dietary, Functional, and Total Fiber. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, D. C.: National Academies Press; 2002:265-334.
7. Anderson JW, Davidson MH, Blonde L, Brown WV, Howard WJ, Ginsberg H, Allgood LD, Weingand KW.
Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia. Am J Clin Nutr. 2000 Jun;71(6):1433-8.
8. Whelton SP, Hyre AD, Pedersen B, Yi Y, Whelton PK, He JEffect of dietary fiber intake on blood pressure: a meta-analysis of randomized, controlled clinical trials. J Hypertens. 2005 Mar;23(3):475-81.
9. Butcher JL, Beckstrand RL.Fiber’s impact on high-sensitivity C-reactive protein levels in cardiovascular disease. J Am Acad Nurse Pract. 2010 Nov;22(11):566-72. doi: 10.1111/j.1745-7599.2010.00555.x. Epub 2010 Oct 19.

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Strength Training – Put a Little Muscle Into It

Posted on January 30, 2013 by Dr. Lise Naugle

Benefits of strength training

Outside body building circles and high school weight rooms, strength training tends to take a back seat to cardiovascular training. In a national survey, only 25% of all adults in the United States engaged in any kind of regular strength training, with women participating even less than men.1 Besides aiding in weight loss, flexibility, and balance, strength training has positive effects on a number of health issues.2

What is strength training?

Strength or resistance training is the repeated pressure of muscles against a resistance greater than those typically encountered in daily life. As opposed to aerobic activity, which relies on oxygen to help fuel the muscles, strength training, or resistance training, is a form of anaerobic exercise involving short bursts of muscles at high intensity and utilizing glycogen for fuel, which doesn’t require oxygen. Strength training may involve machines or elastic resistance bands that you pull or press, free weights—such as dumbbells or barbells—that you lift, or even your own body weight in exercises such as push-ups, planks, or squats.

Busting the myths

bodybuilder by Flickr user Kuwait-Raed Qutena

Strength training: Not just for beefcakes

“I’ll get bulky.” I can’t count the number of women who voiced this concern to me on our first consult for personal training. They were afraid that after doing a few bench presses and squats, they would look like the Incredible Hulk. The truth is, body builders spend years training very hard and eating a very strict diet to lay down the muscle that they do. It doesn’t happen “by accident.” Even women who do train incredibly hard will rarely develop anything close to the degree of muscle that men do simply because women’s bodies don’t make sufficient testosterone to do so.

“I’ll become muscle bound.” When done properly, an exercise program incorporating strength training not only increases strength, but range of motion and flexibility as well.

“I just want to lose weight. All I need is cardio.” Think again. Strength training impacts fat loss and body shaping in several different ways.

circuit strength training by Flickr user KizzlexyImmediate: First, there is the workout itself. Standard strength training for 45 minutes doesn’t typically burn as many calories as cardio, but it does burn calories. The amount of calories burned varies with the intensity of the workout. High intensity interval training or circuit training not only burns significantly more calories than curling a few dumbbells and resting five minutes between sets, but it can burn more than a cardio workout.

Post-workout: Strength training causes tiny tears in the muscles which must be repaired. These repair/remodeling processes require a great deal of energy. Calorie consumption can be increased rather dramatically for an hour after a workout and remain slightly elevated for up to three days post-workout.

Long-term: Muscle, unlike fat, is a metabolically active tissue. So muscle burns more energy just resting than fat does. As you gain muscle, your resting metabolic rate increases and you burn more calories even when you are not working out. Finally, strength training can shape your body in ways cardio can’t, giving you a leaner, more toned appearance.

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

References:

1. National Center for Health Statistics (U.S.). Health behaviors of adults, United States. http://permanent.access.gpo.gov/lps93697/sr10_230.pdf

2. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8.

3. O’Connor PJ, Herring MP, Caravalho A. Mental health benefits of strength training in adults. Am J Lifestyle Med. 2010; 4:377-396.

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Fundamentals of fitness: Cardiovascular exercise

Posted on January 23, 2013 by Dr. Lise Naugle

People with adrenal fatigue or dysfunction often ask what kind of exercise program is best for them. Suggesting a specific routine without knowing an individual’s medical history, physical limitations, and personal goals is difficult. However, I am happy to offer some general recommendations. First of all, if you haven’t exercised in a while and you have heart disease, diabetes, asthma or any other health concerns, check with your doctor before you begin.

the four types of exercise: cardio, strength, flexibility, and balance

The 4 categories of fitness: cardio, strength, flexibility and balance

Physical fitness is a state of health and well-being that allows people to perform various physical activities. Fitness is commonly divided into four fundamental categories: cardiovascular, strength, flexibility, and balance. Fitness is a relative term; being fit for an Olympic gymnastics competition is different than achieving the fitness to run your first 5K race. Nevertheless, attaining a general state of fitness in the four core areas will give you the heart and lung capacity, strength, mobility, and balance to perform your daily activities with ease and help you achieve other personal physical goals.

man on exercise bike by Flickr user Joint Base Lewis McChordCardiovascular exercise, commonly known as “cardio,” refers to any activity that increases your heart rate and keeps it elevated over a period of time- generally 30 minutes or more- through repetitive motion activities such as dancing, biking, swimming, walking, or kickboxing. Treadmills, stair steppers, rowing machines, and elliptical machines are often used to achieve this at the gym. You may have heard this type of exercise referred to as aerobic. This literally means with oxygen. Muscles can produce energy for a short period of time without oxygen. However, if muscles are continually engaged, they switch over to fat as their fuel source, which requires oxygen to burn.

wearable heart monitor by Flickr user Digitalnative

Wearable heart monitors like this one can provide real-time stats while you exercise

After several minutes of an easy warm up activity such as walking to prepare your heart, lungs, and blood vessels for the demands to follow, cardio should ideally be performed for 30 minutes or more at an intensity that is 50-75% of your maximum heart rate. Your maximum heart rate depends on a number of factors, but can be roughly calculated as 220 minus your age. For example, a 25 year old woman would have a maximum heart rate of around 195 beats per minute (220-25). Her target heart rate during cardiovascular exercise would be 98- 146 beats per minute. When you are in your target heart range, your heart rate and breathing are increased and you typically sweat, but you are still able to talk. This ensures that you are “getting a workout” while still obtaining the oxygen you need to continue to fuel your muscles. If you are new, keep your heart rate at the low end of your range. As your fitness level improves, you may increase the intensity of your workout and aim for closer to 75% of your maximum heart rate.

Cardio is an excellent type of workout for those new to exercise because it’s done at a relatively low intensity and because it has numerous benefits in the body, including:

  • weight loss
  • stress reduction
  • enhanced circulation
  • improved endurance
  • increased good cholesterol
  • reduced risk of heart disease, obesity, high blood pressure, and diabetes

For exercise benefits directly related to adrenal function, see my previous blog: Have Fun Moving!

People with a high degree of fitness can include high intensity anaerobic (without oxygen) training in their workouts, in the form of interval training. This type of training involves working at such intensity that your muscles don’t receive enough oxygen to keep up with the demands on them. A burst of high intensity activity is followed by a short recovery period before doing another burst. During anaerobic training, the muscles utilize a storage form of sugar called glycogen as a fuel source instead of fat because the glycogen doesn’t require oxygen to burn. This type of workout burns a lot of calories, increases metabolism, and improves your cardiovascular response and aerobic capacity, and will result in burning fat after the activity is over, but you should have a very strong aerobic fitness level before you begin adding high intensity anaerobic training of this nature.

In my next blog, I discuss a different type of strength training that is helpful for beginners to incorporate into their fitness program.

Image Credits: man on exercise bike by Flickr user Joint Base Lewis McChord; heart rate monitor by Flickr user Digitalnative

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

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Getting Fit to Get Happy – Have Fun Moving

Posted on January 17, 2013 by Dr. Lise Naugle

tired man with coffee by Flickr user Dave77459Most people with adrenal fatigue don’t even want to think about lifting a dumbbell or climbing a mountain, much less actually do either of these activities. Others with compromised adrenal function miss the added energy and positive feelings their spinning or Zumba classes used to bring, but they no longer have the energy to attend. Finally, there are those die-hards who believe in the antiquated “no pain, no gain” adage and push themselves to complete their pre-adrenal fatigue workout only to be completely exhausted for the next three days—or weeks.

As a physician and former personal fitness trainer, I have heard many arguments against exercising: My muscles are sore even without exercising; I have to take naps just to make it through the day. There’s no way I have the energy to workout; I’m not motivated; I don’t have time.

If you’ve gotten the okay from your physician to work out, the arguments for exercising are significantly stronger than the arguments against it—especially if you are under stress or dealing with some form of adrenal dysfunction. A few reasons:

  • keep fit be happy album cover by Flicker user kevin dooleyExercise increases circulation. This improves nutrient exchange, cellular function and metabolism, which enhance energy production and a sense of well-being.
  • People with compromised adrenal function have less efficient liver detoxification. This can result in feelings of fatigue, headaches, and discomfort. Exercise stimulates the liver, enabling more efficient detoxification and enhancing health and energy.
  • Exercise helps to normalize hormone levels including insulin, cortisol, and thyroid. These hormones have far-reaching effects on the body, including regulating the breakdown of fuel for energy and impacting the brain’s ability to function properly.
  • Exercise has been shown to reduce the fight or flight response to mental stress1 so exercise may help you remain calm and unruffled while facing challenges or problems.
  • Exercise can be comparable to antidepressant medications in its ability to positively impact depression. 2,3

Even knowing these benefits, people are often anxious or reluctant to begin a workout program. When I work with patients who don’t want to exercise and have stress related disorders (cortisol too high or too low, or excessive amounts of stress), I challenge them to achieve one simple goal: have fun moving every day.

Yes, I know about sets and reps. Yes I’m aware that the guidelines from the Department of Health and Human Services4 recommend a minimum of 150 minutes of exercise per week (30 minutes of moderate exercise a day, five days a week) plus strength training two or more days a week. However, doing any movement at all is far better than doing nothing.  I believe in meeting people where they are while helping them get where they want to be.

couple walking dog on trail by Flickr user delphwyndBegin with a commitment to yourself to have fun moving every day for a period of time that is reasonable for you in your current state of health and with your current schedule. For some, that may mean a half an hour of aerobic dance. For others, it may be five minutes of slow yoga poses. Make your goal easy enough to reasonably achieve so that you can build a pattern of success. At this stage, duration and intensity aren’t nearly as important as having fun and creating a habit. Explore different activities until you discover several that you enjoy: walking with your dog, dancing in your living room, pedaling a stationary bike women doing yoga by Flickr user Augusto Mia Battaglia photographywhile reading a new book, kickboxing to a video, climbing a rock wall, or taking a ballroom dance class. It’s important that the form of movement you choose is non-competitive and enjoyable in order for your stress response system to receive the most benefit. Once you’ve discovered movement activities you enjoy, created time in your day to do them, and begun to experience increased energy, satisfaction, and well-being from doing so, it is much easier to gradually work out harder and longer.

We have more about cardiovascular exercise here, and strength training here. Have fun moving!

References:

  1. Blumenthal JA, et al. Aerobic exercise reduces levels of cardiovascular and sympathoadrenal responses to mental stress in subjects without prior evidence of myocardial ischemia. Am J Cardiol.1990 Jan 1;65(1):93-8.
  2. Tordeurs D, et al. [Effectiveness of physical exercise in psychiatry: a therapeutic approach?]. Encephale. 2011 Oct;37(5):345-52. doi: 10.1016/j.encep.2011.02.003. Epub 2011 May 4.
  3. Dinas PC, et al. Effects of exercise and physical activity on depression. Ir J Med Sci. 2011 Jun;180(2):319-25. doi: 10.1007/s11845-010-0633-9. Epub 2010 Nov 14.
  4. (http://www.health.gov/PAGuidelines/)

About the Author:

Dr. Lise NaugleDr. Lise Naugle (ND) is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice focusing on stress and adrenal health, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis and develops educational materials about stress and health for clinicians and their patients.


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