Green light can reset your internal body clock, affect sleep

Green light can reset your internal body clock, affect sleep

We are unavoidably tied into the natural rhythms of our world.  Light and dark, day and night,  play a huge role in our sleep -wake cycle. 

"The white light in our lives, whether from most light bulbs or the sun, is a rainbow of colors from violet to red, research has shown. It has long been known that exposure to that full spectrum resets the body's circadian clock, the rhythm that synchronizes our 24-hour cycle of alertness and sleepiness, along with hormones and a cascade of other physiologic processes all timed to the sun's passage through the day."

Before electricity people pretty much got up at dawn and went to sleep when the sun went down.  Today in our hi-tech world we no longer sleep. This is having a huge impact on our health.  It causes us to be sick more, to age faster, and increases our susceptibility to obesity, diabetes, high blood pressure, and cancer.

Ideally we need about 7 solid hours of sleep per night, preferably from no later than 11 PM.  The room should be very dark and of there is a digital alarm display that should be covered.  The bedroom should be for sleeping only.  No TV, no reading, no eating.

Get out into the sun during the day and get into a nice cozy dark bedroom at night!

Men With Insomnia May Have Higher Risk of Death

lewepMen With Insomnia May Have Higher Risk of Death: "- Sent using Google Toolbar"

If you consistently don't get enough sleep you MUST read this article. You can get away with sleep deprivation for only so long. It will eventually take your life 4 times earlier than normal sleepers. Depending who you ask you should optimally be getting 7-8 hours of sleep per night!

The Magic of Seven Hours of Sleep

The Magic of Seven Hours of Sleep: "- Sent using Google Toolbar"

This is perhaps the most important piece of health news you can read!

Sleeping (or Not) by the Wrong Clock - Opinionator Blog - NYTimes.com

Do you have trouble falling asleep? Is it affecting your daily routine? Your job? Your relationships? Your health? This is very interesting work in the field of sleep medicine. Take this quiz to determine your circadian rhythm type.

Sleeping (or Not) by the Wrong Clock - Opinionator Blog - NYTimes.com

Sleep Debt Hard to Repay

Sleep is an area of health that impacts so many others.  Most of us do not sleep enough.  The average recommendation is for 7 hours nightly.  You should have a good mattress and pillow and your bedroom should only be used for sleeping.  No food, music, or TV.  Make sure the room is very dark and be sure to cover the digital clock display as well.  Have some wind down time from your daily activities.  Deep breathing is a good relaxation technique.

Chronic lack of sleep is a major stress on the body.  There was a recent study directly linking stress with cancer.  Think about it!  Meet your future in good health!

A Mysterious Link Between Sleeplessness and Heart Disease

Sleep 7 hours a night, my friends. Here's another reason why. Your brain needs it and your organs need it particularly if you're under more stress than you can handle. Why are you not sleeping? Are you staying up late watching TV and surfing the net? Or do you go to bed and have trouble sleeping? With some work on your part and nutritional solutions to your hormonal problems you can normalize sleep and improve your waking hours and your life!

Lack of sleep and lack of regular sleep times has a negative effect on hormone balances. Melatonin, cortisol, and insulin are thrown out of balance. This will age you faster than normal and lead to some diseases on the way. It will cause you to start on prescription meds and put your health and life on a downward cycle. Are you waiting for the crisis to hit before you change your habits? The average person is symptom oriented only. If there's no pain there's no problem they think. Only they don't understand that the first symptom of a heart attack is the heart attack. The deadliest cancers are often asymptomatic until it's end stage and too late. It's already a big event when you feel the pain! The human nervous system does not make pain a priority. It has lots of other things to deal with. By the time you feel pain you're experiencing a major event of some sort. Sometimes it's fixable and sometimes it's not.

Sleep. Recharge your battery. Normalize your sleep and normalize your life. Be in balance with your purpose. Be healthy and choose life!

A Mysterious Link Between Sleeplessness and Heart Disease

By RONI CARYN RABIN December 24, 2008, NYT

People who don’t get much sleep are more likely than those who do to develop calcifications in their coronary arteries, possibly raising their risk for heart disease, a new study has found.
The 495 participants in the study filled out sleep questionnaires and kept a log of their hours in bed. At night they also wore motion-sensing devices around their wrists that estimate the number of hours of actual sleep. At the beginning, none of the participants, who were ages 35 to 47, had evidence of coronary artery calcification.

Five years later, 27 percent of those who were sleeping less than five hours a night on average had developed coronary artery calcification for the first time, while only 6 percent of those who were sleeping seven hours or more had developed it. Among those who were sleeping between five and seven hours a night, 11 percent had developed coronary artery calcification, the study found.

After accounting for various other causes, the researchers concluded that one hour more of sleep per night was associated with a 33 percent decrease in the odds of calcification, comparable to the heart benefit gained by lowering one’s systolic blood pressure by 17 millimeters of mercury.
The study was published on Tuesday in the Journal of the American Medical Association. The data were drawn from the ongoing Coronary Artery Risk Development In Young Adults study.
Senior author Diane S. Lauderdale cautioned that the new report does not prove a cause-and-effect relationship between a lack of sleep and heart disease.

“It’s important to say that this is the first report and this does not yet prove the association is causal,” said Dr. Lauderdale, an associate professor of health studies at the University of Chicago Medical Center. “Until we know what the mechanism is -- that it’s really a direct or a causal relationship -- there is no point in making recommendations based on this.”

Although a number of studies have suggested that people who sleep less are at greater risk of heart disease and death, this is the first investigation to measure how much its subjects actually are sleeping, said Dr. Sanjay Patel, assistant professor of medicine at Case Western Reserve University and expert in sleep medicine. Patients’ own self-assessments can be very inaccurate, he added.

What isn’t clear is whether reduced sleep triggers physiological changes that increase heart disease risk, or whether a third, unrelated factor causes both changes, he said.

“It’s possible, for example, that people who are under more stress may be both sleeping less and at higher risk of heart disease,” Dr. Patel said.

If so, he added, “If we got those people to sleep more but they still were under a lot of stress, it wouldn’t change their risk of heart disease.”


Higher education levels are also associated with both a lower risk of heart disease and a tendency to get more sleep, said Dr. Lauderdale.

But it is also possible that lack of sleep leads to certain changes, like increasing blood levels of the stress hormone cortisol, which can raise the risk of coronary artery disease over time, Dr. Lauderdale said.

Another possible mechanism could be through the effect that sleep has on average blood pressure levels over a 24-hour period. Blood pressure usually dips when people are asleep, which could provide health benefits for those who get more sleep, Dr. Lauderdale suggested.

http://www.nytimes.com/2008/12/24/health/research/24sleep.html?partner=permalink&exprod=permalink

Worried Sick:Stressed By Downturn, Patients Flocking To Health Professionals

As an integrative practitioner I see many people who have either stress as a component of their health problems or as the true root of their physical ailments. Everyone has stress and to some degree it's good for us. Unfortunately most of us have more than we can handle. The key is to improve the body's ability to handle the stress that comes our way. This can be done in various ways. More and better sleep is powerful. So is simply drinking your 64-80 oz of water daily. And then there are great foods and nutrients which give the body the raw materials it needs to build hormones, neurotrasmitters, and immune factors. So if you're experiencing stress that is overwhelming you should see someone who knows about these methods. The stressors may still be there but you'll be able to handle it better! That's how you can break the vicious circle that occurs with the effects of stress on the body.

HARRISONBURG - As the economic news worsens by the day, physicians and therapists who treat the physical and mental effects of stress and anxiety are seeing more new patients - and an increase in symptoms among longtime patients.

According to a survey by the American Psychological Association, stress due to the economic downturn is making Americans angry, sleepless and anxious - and that survey was completed in August 2008, before the worst of the news about the economy had surfaced.

Seventy-two percent of Americans cited money as a significant source of stress, and 69 percent cited the economy, according to the APA.

"Some clients have expressed distress over losing large portions of their retirement that was tied to the failing stock market as well as the mortgage crisis," said Dr. Audie Gaddis, owner of Commonwealth Psychological Services. "Many are reporting fears that they may lose their jobs."

Work is causing stress in 68 percent of Americans, with housing coming in at 47 percent and job insecurity at 34 percent, according to the survey. Forty-six percent of Americans are now worried about providing for their families' basic needs, the APA said.

Physical, Mental Effects

Gaddis is seeing more clients who need basic anxiety management techniques and strategies to live within their means or prepare for personal financial crises.

"Clients heavily in debt and living paycheck to paycheck are quite anxious that should they lose their job their problems could readily mushroom out of control, forcing them to sell their already devalued homes or worse, face the prospects of bankruptcy," Gaddis said. "The problem [is that] these mood disorders could adversely impact job performance and money management strategies."

That in turn, he said, could lead to "self-fulfilling prophecies" among patients who lose their jobs or savings due to poor performance or bad financial decisions.

Gaddis' office also provides employment consulting and coaching, and has seen more clients coming in for help on resumés and interview skills.

Increased Fatigue, Depression

At Atwell Family Chiropractic, Dr. Daniel Atwell, who has been a chiropractor in Harrisonburg for eight years, has seen clients mention both directly and indirectly the health effects of the economy.

The APA said stressors tend to manifest themselves in distinct physical ways. In the survey, 53 percent of Americans have reported fatigue, lack of interest and motivation, feeling depressed, headaches and muscular tension, and lost sleep.

Chiropractors don't just treat physical pain, but also work to relieve stress in the nervous system, which can appear as stress tension in the spine, nervous system, back or neck, Atwell said.

Holiday Stress

Clients seem to be more stressed at this time of year, and more than last year especially, Atwell said.

Emotional stress is one of the most overlooked common factors in pain, he said.

"When it comes to any condition, we always ask our patients, if you think back to when your back or neck went out, or when you had pain, you were probably under physical, nutritional or emotional stress," he said. "It's almost always true."

It's a fair assumption that economic stress coupled with the typical stress of the holiday season can make people sick with symptoms that are often painful, Atwell said.

"What do we do during the holidays? We don't eat the best, we're also physically doing more shopping, more walking, and getting less sleep," he said. "So all parts of us are being attacked."

In his cold and flu prevention seminars, Atwell urges clients to watch those three areas - physical, nutritional and emotional.

"You can also find an avenue for stress, like journaling or meditation before you go to bed," he said. "Exercise is also a great avenue."

Contact Kate Prahlad at 574-6277 or kprahlad@dnronline.com

http://www.rocktownweekly.com/news_details.php?AID=34098&CHID=1&sub=Top

Child's sleep linked to adulthood obesity risk

Adequate sleep is needed for normal cortisol and melatonin levels. When cortisol is high so is insulin. Insulin regulates blood sugar but it also helps to promote fat deposits. Ghrelin, a hormone which regulates satiation is also affected. Kids getting the usual Standard American Diet (SAD) of lots of sugar and artificial sweeteners, chemical additives, lots of simple carbs, low fiber, inadequate water and not enough excercise will sleep poorly. This will set up the vicious cycle of not enough sleep leading to obesity. The key point in this article is that the research shows that kids who don't get enough sleep in childhood will become obese adults. It has long term effects.

The bedroom should be free of distractions like TVs, computers, stereos, etc. It should be dark and well ventilated. The mattress should be firm and comfortable. The room and bedding should be as dust free as possible to reduce or eliminate dust mites. In short it should be a relaxing haven and a place to disconnect from the rest of the world. The bedroom should be for sleeping only, therefore no eating and no reading. Some of these suggestions may rub some the wrong way, but please just stop and think about how much stimulation we are exposed to every day. One of the main functions of the brain is to dampen all of the sensory stimuli that come our way. In today's electronic world we are constatly bombarding the brain with too much stimulus. At the very least the bedroom should be the place to shut it all out and give our brain and body a chance to recoup and function normally!


Mon Nov 3, 2008 11:50am EST
By Amy Norton

NEW YORK (Reuters Health) - Consistently getting a good night's sleep may help protect children from becoming obese as adults, a study published Monday suggests.

Researchers found that among more than 1,000 people followed from birth to age 32, those who got too little sleep as children were more likely than their well-rested counterparts to become obese adults.

Even with a range of other factors considered -- like childhood weight and TV habits, and adulthood exercise levels -- there remained a link between sleep deprivation during childhood and obesity risk later in life.

All of this supports the idea that early sleep habits have a direct effect on weight in the long term, according to Dr. Robert John Hancox, the study's senior author.

"Although we cannot prove that this is a cause-and-effect relationship," he told Reuters Health, "this study provides strong evidence that it probably is."

Hancox and his colleagues at the University of Otago in Dunedin, New Zealand, report the findings in the journal Pediatrics.

A number of studies have found that sleep-deprived adults and children are at greater risk of being overweight. However, this is the first study to show a long-term relationship between sleep and obesity risk, Hancox said.

The study involved 1,037 men and women who had been followed since their birth, between 1972 and 1973, up to the age of 32. When the participants were 5, 7, 9 and 11 years old, their parents reported on their usual bed time and wake-up time.

In general, Hancox and his colleagues found, as childhood sleep time declined, adulthood body mass index, or BMI, climbed.

Adults who had been "short sleepers" as children -- averaging fewer than 11 hours in bed each night -- generally had a higher BMI than those who'd gotten more sleep as kids.

"Importantly, this is not because children who were short sleepers grew up to be short sleepers as adults," Hancox pointed out. "In other words, inadequate sleep in childhood appears to have long-lasting consequences."

The findings, according to the researchers, suggest that weight control may stand as another reason for children to get a good night's sleep. Experts generally recommend that children between the ages of 5 and 12 sleep for about 11 hours each night, while teenagers should get 8.5 to 9.5 hours. **(Dr. Rosenberg's note; 7 hours of sleep per night is optimal for most adults).

It's thought that children today are getting less sleep than the generations before them did, Hancox noted. That trend, he added, could be helping to feed the rise in obesity.

No one knows for certain why lack of sleep is linked to heavier weight. One theory, based on research in the sleep lab, is that sleep deprivation alters the normal balance of appetite-stimulating and appetite-suppressing hormones. Sleepy children may also be too tired for physical activity during the day.

SOURCE: Pediatrics, November 2008.

© Thomson Reuters 2008. All rights reserved. Users may download and print extracts of content from this website for their own personal and non-commercial use only. Republication or redistribution of Thomson Reuters content, including by framing or similar means, is expressly prohibited without the prior written consent of Thomson Reuters. Thomson Reuters and its logo are registered trademarks or trademarks of the Thomson Reuters group of companies around the world.

Thomson Reuters journalists are subject to an Editorial Handbook which requires fair presentation and disclosure of relevant interests.
http://www.reuters.com/article/healthNews/idUSTRE4A24DL20081103

The Science Of Sleep

What health issue can be the centerpiece of diabetes, obesity, lack of appetite control, and other major health problems? Not getting enough sleep. Watch Parts 1 and 2 for details and feel free to comment!

The Healthy Brain Program

This is an excellent reference for brain health from our friends in Austrailia!

The Healthy Brain Program, an initiative of the Brain Foundation, aims to assist Australians to keep their brains healthy into old age, through the provision of community education and research. The program aims to address issues such as:

People are living longer, and the prevalence of degenerative brain disorders is increasing.
There is little information available about how to keep the brain healthy compared to the wealth of information about a healthy body and heart.
There is a need for a coordinated approach to education on key indicators and risk reduction strategies.

The program aims to:

Increase community awareness of the potential for improving the long term health of the brain through lifestyle changes and risk reduction strategies.
Promote recognition of risk reduction strategies.
Motivate the attitudinal changes needed for the development of a healthy brain lifestyle.

Pointers to a Healthy Brain

*Exercise and challenge your brain – don’t be a couch potato
*Nourish your brain with a healthy diet, drink alcohol in moderation
*Enjoy physical activity
*Make “safety first” a priority – wear a helmet, drive safely, take any head injury seriously
*Learn to manage stress and depression
*Relax and sleep well
*Have regular checks for blood pressure, diabetes, heart rate, cholesterol
*Do not smoke or use illegal drugs

Exercise and challenge your brain

*Human mental decline typically begins before 40
*We must take measures to keep our brains in shape, no matter what age
*The brain needs exercise. Practising skills leads to better performance
*Unused parts of the brain stop working
*Challenging the brain with new activities wakes up new areas
*Try things you don’t already do – an accountant might study a new language
*Challenging creates new pathways that appear to become alternate routes when neurones die off in middle and old age.
Research suggests
- Reading to a small child enhances mental development
- Ongoing mental stimulation provides some protection against mental decline
How can you exercise and challenge your brain ?

Exercising the brain is doing anything that makes you think, such as “what did I do last Saturday?”
*Avoid using calculators
*Swap TV for mind games or a book
*Play games that involve memory (bridge) or thinking ahead (chess)
*Take up a new hobby, learn a musical instrument, study a new language
*When you read a paper, consider your own editorial
*Prepare for retirement as a time for “serious leisure”, for a hobby or activity that involves “the whole being”
*Nourish your brain with a healthy diet
*Like any high-performance machine, the brain needs top quality fuel.

Your brain needs a well-balanced, low cholesterol, low saturated (animal-fat) diet.

*Timing is significant in nutrition. Studies have demonstrated the importance of a good breakfast.
*Protein and unsaturated fat is especially important for developing brains. Fish, a rich source of both, is sometimes called brain food.
*Your body converts long strings of amino acids in the protein you eat to individual amino acids that your brain converts to the specific proteins it needs.
*Your brain needs vitamins and minerals; they come from your diet.
*Research suggests anti-oxidant vitamins E and C protect the brain.
*Avoid excess food. Reducing calories can help slow age-related brain changes
*Enjoy caffeine and alcohol in moderation.
*As a general rule, good nutrition for the body is good nutrition for the brain.
*What energy source is essential for the brain?

Glucose is the fuel needed to keep the cells alive and functioning

*Your liver, pancreas and kidneys work together to maintain the right level of glucose in your blood
*Your blood supplies glucose to your brain at a steady rate
*The glucose provides the energy to enable brain proteins to build cells, produce chemicals for nerves to communicate and to repair damage
*When you concentration wanes in the late morning or afternoon, eating a snack containing sugar, such as fruit, can solve the problem
*Enjoy physical activity
*Exercise daily if possible. Set exercise priorities and stick to them.
*Regular exercise reduces depression and reduces cardiovascular risk factors, even a simple walk lets you think freely
*Some exercise states may produce euphoria, but even 12 minute bouts of exercise (to 85% maximum heart rate) release serotonin, dopamine, and noradrenaline (like taking Prozac)
*Exercise in the evening after a stressful day, rather than early in the day
*Take exercise opportunities- climb stairs (up to three floors) instead of taking the lift, schedule in regular five-minute walking breaks, park your car away from lifts, escalators so you have to walk further.
*Make “safety first” a priority
*Head trauma is the silent epidemic
*Major causes of adult head trauma is motor vehicle accidents, on-the-job accidents, falls, assaults and sports injuries
*Take common-sense safety precautions including wearing seatbelts and sports safety helmets as appropriate
*Road deaths are publicised but not the number permanently disabled
*Head injury from snowboarding is on the increase
*Learn to manage anxiety, stress and depression
*Anxiety increases heart rate and blood pressure and can lead to stroke
*Acute stress – “flight or fight reaction” – is normal and short-lived.
*The brain produces substances that tell many organs of the body to speed up and perform more effectively, then it returns to normal.
*Some suffer chronic stress - a long-term problem.
*There is increasing evidence that stress actually damages the brain.
*The mechanism for this is thought to be the brain’s response to hormones that increase during periods of stress.
*These stress hormones can actually kill nerve cells in animals and are thought to do the same in humans.
*The steps you take to reduce stress are likely to preserve nerve cells and help maintain mental abilities.
*One of the toughest stresses is depression.
*5-12% of men and 10-20% of women will suffer major depression at some stage.
*Major depression is not just sadness or grief, it is indescribably painful.
*Depression affects memory and slows brain metabolism.
*Major depression can lead to some degree of brain damage, affecting memory.
*Major depression is a medical emergency.
*When life becomes stressful, do you ?
*Meditate? Meditation may lower blood pressure, even not actively meditating
Relax? Actively relax by tensing then relaxing individual muscle groups
Exercise? Channeling internal stress into external action can relieve stress
*Ensure there is a balance of work and recreation in your life?
*Let go of things that are outside your control?
*Take time out for yourself
*Visit your general practitioner (and your chiropractor)!!
*Relax and sleep well
*During deep sleep, the brain repairs itself and boosts the immune system.
*During rapid eye movement (REM) sleep, the brain consolidates information learned during the previous day.
*Poor sleep or sleep loss leads to fatigue, immune suppression, memory, concentration and mood disorders. Optimal learning cannot take place against a background of sleep debt.
*Seek help for sleep apnoea as it increases the risk of stroke.

What can you do if you can’t get to sleep?

*The most common causes of difficulty are not being able to shut off the anxieties and worries of the day and preparing for tomorrow’s problems.

One way you could help is by preparing for sleep:
- Don’t take one last look at email messages
- No phone calls, business, late-night news, planning for tomorrow after 9pm
- Don’t go to bed until you feel sleepy
- Don’t have caffeine after noon
*Have regular checks for blood pressure, diabetes, heart rate, cholesterol
*If you have diabetes and high cholesterol, you have 4x the risk of stroke
*If you have diabetes you have 2x the risk of stroke
*Lots of mini-strokes can lead to dementia in later life
*Do not smoke or use illegal drugs
*Research suggests that smoking in later life can promote mental decline
*regular use of ecstasy results in deterioration in memory and recall skills
*ecstasy can cause damage to the brain cells that help control movement as well as emotional and cognitive responses and the ability to feel pleasure
*speed can cause memory and motor control damage.

Date created: 6 March 2003

Referenced from: http://www.brainaustralia.org.au/healthy_brain

Do You Know Your Cortisol Levels?

Everyone experiences stress. Stress is a normal part of everyday life and to a degree it’s even beneficial to our physiology and well-being, but chronic long term stress that goes untreated can be very unhealthy. The quantity and quality of stress we encounter, our ability to cope with it, and our genetic makeup all contribute to our overall health.

In a stressful event the anterior lobe of the pituitary gland secretes a hormone called ACTH. ACTH tells the adrenal glands, which sit on top of the kidneys, to secrete a powerful glucocorticoid called cortisol. Cortisol has wide ranging effects on the body. It regulates carbohydrate, fat, and protein metabolism, stimulates gluconeogenesis (the formation of carbohydrates from proteins in the liver), and modulates the inflammatory response, and thereby immune function, due to fever, injury, and allergies. Cortisol stimulates the release of insulin from the pancreas and simultaneously decreases the cells’ ability to utilize glucose throughout the body. Excess insulin promotes fat deposition, especially in the belly, and can lead to diabetes melllitus. Cortisol helps the human body adapt to stress by rapidly mobilizing stored amino acids and fats to be used for energy and building other compounds.

In normal transitory stressful events these effects are very beneficial but in long term chronic stress the very same functions of cortisol can be damaging, laying a groundwork for many conditions and diseases, such as depression, Alzheimer’s, osteoporosis, diabetes, asthma, anxiety, allergies, obesity, impaired adrenal and hypothalamic function, hypothyroidism, loss of mental function, hypertension, increased levels of cholesterol and triglycerides, gastrointestinal disorders, poor wound healing, muscle loss and wasting, thin skin, sleep fragmentation and severe muscle weakness. Cortisol has significant interactions with certain neurotransmitters in the brain and these circuits are associated with depressive symptoms. For reasons that remain unknown the body’s cortisol regulation system can spin out of control as we age. Cortisol levels increase 5 fold even in healthy individuals when they are confronted with stressful events. Chronic stress can lead to adrenal burnout.

There are twenty signs and symptoms of adrenal fatigue. If you experience five or more you may have adrenal fatigue.

1. Difficulty getting up in the morning.
2. Continuing fatigue not relieved by sleep.
3. Craving for salt or salty foods and sugar.
4. Lethargy
5. Increased effort to do ordinary tasks.
6. Decreased libido.
7. Decreased ability to handle stress.
8. Increased time to recover from illness, injury or trauma.
9. Light-headed when standing up quickly.
10. Mild depression.
11. Less enjoyment or happiness with life.
12. Increased PMS.
13. Symptoms increase if meals skipped or inadequate.
14. Thoughts less focused.
15. Memory less accurate.
16. Decreased tolerance.
17. Decreased productivity.
18. Muscle weakness.
19. Irregular heartbeat.
20. Increased thirst.

Typical Pattern

1. A.M .Fatigue - Can't wake until 10!
2. Afternoon low between 3 and 4 PM.
3. Feel better after evening meal.
Cortisol is normally secreted in a circadian pattern, rising to a high of 20 ug/dl in the early morning and hitting its low range of 5 ug/dl in the late evening. When we take salivary samples at 6AM, Noon, 4PM, and Midnight we look to see if cortisol is in a normal range. You must know your cortisol all four times and treat it at the time it’s abnormal. As cortisol levels distort high or low this can have a negative effect on insulin and DHEA. Testing is recommended at least once a year. Find out if your cortisol is too high and how to normalize it safely and effectively.

If you are suffering from chronic stress and your cortisol levels are too high you must find ways to start either coping with your stressful situation or changing that situation. If you are not sleeping properly for 7-8 hours per night, you must establish a regular sleeping pattern. This will help to normalize cortisol secretions at the proper times. Effective treatments for high stress and cortisol can include biofeedback, deep breathing, Pilates, meditation and prayer, and exercise. Nutritionally we can use B vitamins, ashwaganda, licorice root, vitamin C, phosphatidylserine, adrenal concentrates, and pantothenic acid. These nutrients do a very fine job of normalizing the stress response in a safe and effective manner. Amino acids may also be utilized to help with the secretion of natural growth hormone, which increases muscle mass, regulates blood sugar, and promotes the metabolism of carbohydrates, fats, and proteins. Dietary recommendations are specific to each person but in general we want to increase lean proteins and fresh vegetables and eliminate processed foods such as white flour, rice, and sugar. It’s important to eat specific foods according the results of your test. 64-80 oz of water per day is necessary.
info@DrRosenberg.net

© Reuven M. Rosenberg, D.C.
Disclaimer: Statements made pertaining to the properties and/or functions of nutritional products have not been evaluated by the Food and Drug Administration and these materials and products are not intended to diagnose, treat, cure or prevent any disease. Never discontinue medical prescriptions without the consent of your physician.