This is a question that we get asked often. Many people are always on the lookout for the next ‘miracle’ supplement that will help them lose weight, have more energy, get them a partner and do their job for them. Unfortunately, when it comes to supplements, they are just that. A supplement is no replacement for a healthy, balanced diet and good exercise program. If you eat 2 pizzas, a tub of ice cream, a bucket of fried chicken and washed it down with 3 liters of Cola while sprawled out on the couch watching cartoons, do you really think those four fish oil tablets and multivitamin make one tiny bit of difference?

There is a total abundance of vitamins, minerals, herbs, oils, tonics, green foods, enzymes and fatty acids on the shelves today all promising great results and almost all have miracle stories behind them. What we hope to achieve is to inform you of the best supplements out there, our rational for choosing these and what we believe is unnecessary. This is not a recommendation for the reader to throw out their supplement cupboard and replace it with what we like. Rather it is information for you to sit down and digest and choose what you believe what best suits your needs, in conjunction with your health care practitioner.

Hierarchical Control Systems

A building is only as strong as its foundation. A chain is only as strong as its weakest link. Although clichéd, these hold true for the human system as well. To truly build a high peak of health and performance foundation principles need to be adhered too and built upon. For example when building an exercise program, posture, flexibility and respiratory mechanics need to be the first factors looked at when designing a program. Only when respiratory mechanics are normalized can core function be returned to normal, because it is dependent upon breathing. Primary movement patterns and the 5 major Swiss Ball exercises can only be properly performed when joint flexibility is normal and posture is restored. Performance training, such as Plyometrics and Olympic lifting is most beneficial after the preceding factors have been done properly. There is also a far lower chance of an injury occurring at this level.

The same holds true for nutrition. If foundational factors are adhered to and strongly developed, there is far less risk of developing degenerative diseases and the need for medical assistance.

The foundational pyramid looks a little like this:

Supplementation

                           Customized Nutrition                              Food Intolerances/Fungus/Parasites

             Quality Vs. Quantity                          Hydration                                 Digestion

Quality vs. Quantity

Food quality is of utmost importance to performance and health. The food we eat literally replaces our cells so the quality of our bodies is dictated by the quality of our food. Quantity is important as eating too much or too little food leads to blood sugar issues, hormonal problems and many other problems.

Hydration

 
Every chemical and enzymatic reaction in our body is water dependent. Water accounts for 70-85% of our bodyweight and is the universal solvent. Without water there is no life. As little as a 1% drop in hydration can significantly retard mental processing time and decision making, affecting performance. Hydration is the missing key to many problems.

Digestion

 
It is not so much as you are what you eat, it more like you are what you absorb, and what you excrete. The efficiency of our digestive process, from mouth to anus, governs our health to a great extent. Without good digestion, the food we eat regardless of the quality becomes irrelevant because of the lack of absorption.

Customized Nutrition / Blood Types

 
Everyone is a unique individual. Therefore everyone has unique nutritional needs regarding macro and micro-nutrients. The concept of a one size fits all diet makes no sense and totally undermines any person’s ability to reach peak health and performance. Tailoring a diet for a person’s metabolic individuality allows hormonal balance, faster recovery from exercise, reduction of cravings, optimal weight and ultimately performance! From a platform of good food quality and quantity can a customized nutrition diet truly succeed.

Food Allergies and Intolerance – Candida and Parasite Infections

 
Food allergies and intolerances are probably the most easily missed part of nutrition and lifestyle programs. Eliminating problem foods can eliminate the need for symptom masking medical drugs in many cases while improving total body function and releasing inflammation. Candida and fungal infections are the norm not the exception in modern western society. It is estimated that up to 90% of the Western population has an undiagnosed fungal infection. Fungal infections can lead to symptoms as varied as brain fog to thrush. Eliminating fungal infections will without doubt improve health. Improving digestion is the key to this as proper chewing prepares food for breakdown. If stomach acid is too weak, parasites can reach the less acidic small intestine and burrow in and lay eggs which begin to debilitate the immune system.

Supplementation
Only when balance is achieved in the below areas should supplements be entertained as an option unless needed as part of a fungus and parasite cleaning program. Supplements are just that, a supplement to a metabolically individualized diet plan and can be used to improve health if a good foundation and good body awareness are present.

So as you can see, supplementation is useful but only when the foundations have been applied. Now, here are some supplements that we have seen show some promising results

Fish Oil: This is the true superstar of the supplement world. These have been taken from Charles Poliquin’s website (references available on website)
1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
2. Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.

Apple Cider Vinegar: This whole food has been used for hundreds of years and has been highly valued throughout the ages. Hippocrates used this in treating many disorders. It has shown to be of value when treating poor digestion, skin problems, insulin sensitivity and fungus and candida. it also helps restore the bodies valuable acid/alkaline balance which is very important for optimal health. The best method to take it is to have up to one tablespoon in a glass of water 15-30 minutes before your meal.

Green Tea: Green tea is another supplement to the diet that has been used throughout the ages. It has been shown to help in the fat burning process, support the immune system, fight the signs of aging, support digestion, detoxify the liver, promote the function of the brain and help with healthy gums. it has also been found to help with the liver detoxification of estrogen and inhibit breast tumor growth. Up to 3 cups a day are recommended, although none after 2 pm if you are sensitive to caffeine as it contains very small amounts.

Certified organic Whey Protein: Whey protein is used extensively in the fitness industry. Whey has been used for hundreds of years as a folk tonic and many studies have linked it with extreme cases of longevity. The problem with most protein powders on the market is the denaturing of the proteins and the artificial products used to flavor the products. When in a natural and unrefined state, whey has been found to have the following benefits:
* Defeat free-radicals with potent anti-oxidants
* Support balance blood sugar levels
* Enhance muscle endurance (great for weight training)
* Aid liver detoxification
* Support immune function
The protein we recommend and use is available from www.greenpastures.com.au

Zinc: If there is one mineral that everyone is deficient is, it is Zinc. Zinc is found in oysters, red meat, pumpkin seeds, nuts and other shellfish.Zinc is one of the key components for the making of the digestive juice hydrochloric acid. Unfortunately we have a double edged sword as you need optimal HCL to absorb Zinc! it is involved in about 300 cellular processes and probably many more that we have not discovered yet. Another issue with Zinc deficiency is toxicity of the heavy metals cadmium and mercury. This is because these three metals have very similar atomic structures so when Zinc enters the body, cadmium and Mercury hitch a ride.

With Zinc the best form is a chelated Zinc as it has the highest absorbability. it is best to take Zinc before bed as it can help with sleep. It is a very good idea not to take it with calcium as calcium inhibits the uptake of Zinc. This rule out taking it with dairy products as well. Avoiding coffee and tea for two hours before taking zinc is a good idea as well.

Probiotics: Probiotics are an essential supplement for nearly everyone to take. Probiotics are essentially good bacteria. In the human organism, we have around 100 trillion bacterial cells froma t least 500 species. They weigh around 2-3 pounds. According to noted natural health researcher Dr Joseph Mercola, here are 11 reasons why probiotics are essential. http://products.mercola.com/probiotics/

Maintains your ideal “good” to “other” bacteria ratio by promoting the optimal environment for the growth of good bacteria
Supports your production of B vitamins, especially folic acid and biotin, and vitamin K
Promotes mineral absorption for you
Supports your protein and carbohydrate digestion via probiotic enzymes
Aids your metabolism and the breakdown of toxins
Helps you maintain appropriate bowel transit time
Supports your immune system function by helping you remove toxins
Produces lactic acid for your support of digestive processes and colon pH balance
Helps you maintain serum lipid and blood pressure levels in the healthy range
Supports your normal immune response
Helps promote your oral health

So as you can see supplementation can be warranted when looking to optimize your health. However, if the foundational pyramid is not adhered to, supplements will prove at best a waste of money that could be better spent on organic whole foods.

We offer Sports Kinesiology, personal training, customized nutrition programs, lifestyle coaching, injury rehabilitation, group training classes and corporate seminars and training. We at DC Health look forward to helping you achieve all your dreams and reaching levels of health, fitness and vitality that you never thought possible!

Please contact us now to arrange a free consultation on how we can help you. For new clients only.

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Ingredients: 1 cup of organic raw oats, organic yoghurt (we like jalna) blueberries, grapes, banana, passionfruit and raw honey. 

Simply mix all ingredients in a bowl and leave in the fridge overnight! How easy is that? Upon serving, sprinkle with cinnamon to taste. 

Health benefits of each food

Oats: High source of dietary fibre, excellent for lowering cholesterol

Yoghurt: Full of good bacteria, excellent for restoring the health of the gut and good protein source.

Blueberries: High in antioxidants, good for heart health and inflammation

Grapes: The antioxidants found in grapes have cardio protective effects

Banana: The tryptophan in bananas is great for enhancing mood

Passionfruit: The juice has been found to impede the growth of cancer cells

Raw Honey: Extremely high source of valuable enzymes

Cinnamon: Has been shown to dramatically increase insulin sensitivity

Fortunately there is a solution to these problems. This recipe comes from the excellent book Nourishing Traditions by Sally Fallon and Mary Enig. If nuts are firstly soaked, then slow dried, all the positivies of nuts are available with none of the draw backs. Soaking the nuts replicates germination and allows all the nutrients to be released and the enzyme inhibitors to be deactivated. Slow cooking at a temperature of below 65 degrees celsius does not damage any of the fats or any of the enzymes.  in the food.

Crispy Nuts

Makes 4 cups
4 cups almonds (or any other nuts)

2 teaspoons sea salt

filtered water

Mix almonds with salt and filtered water and leave in a warm place for at least 7 hours or overnight. Drain in a colander. Spread almonds out on a stainless steel baing pan and place in a warm oven (no more than 65 degrees) for 12 to 24 hours, turning occasionally, until completely dry and crisp.

This method of cooking nuts works for all varieties except cashews, which should be soaked for no more than 6 hours. You will be amazed by the amazing flavour and texture of the nuts. Bon Appetit!

Reference: Fallon, S. Enig, M. Nourishing Traditions 2nd Edition New Trends Publishing Inc Washington DC 2007

An Australian study has determined that daily doses of fish oil  containing omega-3 fats can, when combined with exercise, act as an aid to weight loss.  

The study examined 68 overweight and obese people over a period of three months. They were divided into four groups: one that took fish oil but did no exercise,one that exercised (45-minute walks or running three days a week) but took no fish oil, one given both, and one given neither. 

Those who both took fish oil and exercised lost an average of 4.5 pounds over the course of the study, even though they were given no dietary restrictions. None of the other groups lost any weight at all. The combination worked because the omega-3s increased fat- burning ability by improving the flow of blood to muscles during exercise. 

Omega-3s have also been shown to boost brain functioning and cut the risk of stroke. 

Sources: 

  The Age July 31, 2006 

  News-Medical.net July 31, 2006 

  Reuters July 28, 2006 

As seen at Mercola.com

Date Cited: 11.05.09

http://articles.mercola.com/sites/articles/archive/2006/08/17/fish-oil-exercise-keep-the-weight-off.aspx

Fast Tube by Casper
This problem will quickly lead to weight gain and health problems, as the Hypothalamus gland will constantly send hunger signals and suppress metabolism. This leads to another two problems, insulin resistance and adrenaline resistance.
Insulin resistance is often thought of as the precursor to type II diabetes. What occurs in insulin resistance is that the tissues of the body become immune to insulin and no longer use fuel effectively. The fuel is then stored by the body in our body fat. This leads to a whole host of problems such as poor energy from food and weight gain around the hips and stomach.
Adrenaline resistance is the last problems in the triad of issues that lead to weight gain. What occurs in this phase is due to Leptin not communicating with the brain and giving the signal to burn fat, the fat cells are no longer responsive to Leptin. Adrenaline is the signal for the fat cells to release fat to be burned as fuel. This leads to more fat cells which increase circulating Leptin levels which further increases Leptin resistance which creates further problems.
The reasons that this cycle occurs in people are many and complex. The most common reason is that we eat too much food in general, particularly too many carbohydrates and processed foods. This is conjunction with people being told to snack leads to problems. Every time we eat we release Leptin so the more often we eat, the more resistant the brain becomes to Leptin. Also because we are eating carbohydrates we will release a huge surge of insulin which compounds the matter further.
Another interesting reason for the epidemic of obesity and weight problems that we see today is the birthing process. When we are born we are given a metabolic ‘set point’. What this means is when we are born we have no influence on Leptin. Leptin receives a signal and then activates what our preset body fat percentage will be. The signal that triggers this message from Leptin is a substance in the mother’s breast milk called colostrum. This needs to be received within 6 hours after the birthing event. It is also extremely important for the process of growing and temperature regulation.
What we will now look at is the ways we can rebalance Leptin and bring ourselves back to optimal health. These rules are taken from the book ‘Mastering Leptin’ which is written by Byron J. Richards.
• Never eat after dinner. Leave 11-12 hours between dinner and breakfast. Never go to bed on a full stomach – this is extremely important as Leptin levels peak at night which allows the body to access prime fat burning time. Eating before bed delays this and reduces the amount of fat burning time and alters the Leptin secretion for the next day leading to abnormal food cravings.

• Eat three meals a day. Leave 5-6 hours between meals – This allows the hormones insulin and glucagon to work together optimally. After you eat insulin rises for about 2-3 hours putting you in a fat storage mode. After this time glucagon levels increase which puts us into fat burning mode. If we are snacking all the time we will not receive this message to burn fat from glucagon.

• Do not eat large meals. If overweight, always try to finish a meal when slightly less than full. The full signal will catch up in 10-20 minutes. If we eat large meals we will release too much insulin. This is not good. It will also keep the stomach in good shape as the stomach has to adapt to the size of the meals we put in it. The stomach is only about the size of our two fists put together and has incredible capacity to stretch.

• Eat a high protein breakfast – protein is the satiating of all the macronutrients. It also stimulates glucagon to burn fat and increase metabolic rate. When you eat protein for breakfast, what tends to occur is you do not get cravings throughout the day and you have better energy.

• Reduce the amount of carbohydrates eaten – this relates directly to the amount of insulin we secrete. The less carbohydrates we eat, particularly the processed carbohydrates the lower our insulin response will be. This is not an endorsement of very low carbohydrate diets as carbohydrates are the optimal fuel for the brain. Good carbohydrate sources include vegetables, fruit and legumes.

If these rules above are followed and there are still issues of Leptin resistance supplemental support may be considered. Please do this under the supervision of a qualified and knowledgeable health care professional as self medication can be dangerous and may not lead to the desired effect. Here are some useful supplements: B vitamins, malic acid, magnesium, coenzyme Q10, vitamins E and C.

- Fish oils – Reduces inflammation which suppresses growth hormone. Acts directly on adrenal adipose tissue. This is fat around the stomach
- Conjugated Linoleic Acid – can reduce Leptin production by up to 42% and increases the burning of fats as fuel.
- Zinc – increase testosterone in males – this is a very common issue
- Acetyl-l-carnitine – enhances the correct rhythmic release of growth hormone and prevents hormonal depletion from stress
- Chromium – helps calories enter cells to help lower insulin resistance.

If we can all take responsibility for our own health and make responsible decisions we will be rewarded with vitality, energy and an improved quality of life. If you need any help taking control of your health your DC Health practitioner can help you with any aspect you desire

What Cortisol Does
• Mobilizes and increases amino acids, the building blocks of protein, in the blood and liver. This means it breaks down muscle fibers, hence you lose muscle mass and slow down metabolism
• Stimulates the liver to convert amino acids to glucose, the primary fuel for energy production. Essentially, you use your muscle mass for energy, an inefficient source.
• Stimulates increased glycogen in the liver. Glycogen is the stored form of glucose.
• Mobilizes and increases fatty acids in the blood (from fat cells) to be used as fuel for energy production. This is in normal amounts. In excess the situation reverses and it causes you to store fat around the mid-section, the area of the body most highly associated with degenerative disease.
• Counteracts inflammation and allergies.
• Prevents the loss of sodium in urine and thus helps maintain blood volume and blood pressure.
• Maintains resistance to stress (e.g., infections, physical trauma, temperature extremes, emotional trauma, etc.).
• Maintains mood and emotional stability.

Excess Cortisol
• Diminishes cellular utilization of glucose. You become energy inefficient, becoming sluggish.
• Increases blood sugar levels. This can lead to conditions such as Syndrome X, Metabolic syndrome and Type II Diabetes
• Decreases protein synthesis. This is reduced ability to build new muscle tissue
• Increases protein breakdown that can lead to muscle wasting.
• Causes demineralization of bone that can lead to osteoporosis.
• Interferes with skin regeneration and healing.
• Causes shrinking of lymphatic tissue. This is your immune system so excessive Cortisol will down regulate your immune response to any given pathogen making you more susceptible to infectious disease.
• Diminishes lymphocyte numbers and functions
• Lessens SIgA (secretory antibody productions). This immune system suppression may lead to increased susceptibility to allergies, infections, and degenerative disease.

This does not mean that Cortisol is a bad hormone. It is actually essential for life, as it is our primary awakening hormone. If we did not produce Cortisol we would walk around in a continual daze, not ever fully awake. It would also have led to our inability to survive as a species. Cortisol is one of the primary hormones of the fight or flight phenomenon. Fight or flight is one of the reactions stimulated by the Autonomic nervous System. No talk on adrenal health can be fully appreciated without an understanding of the ANS (Autonomic Nervous System)

The ANS
The ANS basically regulates all functions that keep us alive. These include subconscious functions such as heart rate, breathing, blood flow, Peristalsis, digestion, elimination and so forth. It has three differing branches, the Parasympathetic Nervous System (PNS), the Enteric Nervous System (ENS) and the Sympathetic Nervous System.

PNS: The PNS is also called the rest and digest nervous system. It governs all anabolic or tissue building functions of the body. These include digestion, absorption, elimination and regulating repair of the body. PNS activation allows for our immune system to become more active at night. It is also highly related to the timing of hormonal release

ENS: The ENS is mainly concerned with the body’s upper digestive tract, but also has connections with the lower tract. It contains as many neurons as the entire spinal cord and communicates with the Sympathetic system, endocrine system, parasympathetic system, Limbic and somatic systems. Since this system has direct contact of any of the food you put into your mouth or activity of parasites etc it has a powerful role in influencing your physiology particularly your stress hormones such as Cortisol! We will have strategies for dealing with this later on in the article.

SNS: When looking at Adrenal function the Sympathetic nervous system is the aspect of the nervous system that we are concerned with. It is often called the ‘fight or flight’ nervous system because it readies the physiology of the body to fight or flee from a stressor or danger. When the SNS is dominant, as in a stressful situation, blood is taken from the organs of digestion and directed towards the skeletal muscles, respiration increases, pupils dilate and blood pressure increases. It is often called the catabolic branch of the CNS because of the increased demands required of the nutritive and hormonal systems which leads to tissue breakdown. If this system is activated it will generally inhibit the PNS and if this is sustained you will find the important functions of the PNS become progressively inhibited. This is not a good situation to be in!
These functions described above are essential for our survival as a species. If we were sitting around the campfire and a saber tooth tiger came up to the camp site it would not be optimal for our enduring survival if we remained in rest and digest! When this used to happen though the stressor only lasted for a short duration and we generally were able to burn up through physical activity but today this is rarely ever the case. With stress it does not matter what the source is the net result for the body is always the same – activation of the sympathetic nervous system and release of stress hormones from the adrenal glands, leading to progressive adrenal fatigue.

Symptoms of Autonomic Nervous System Imbalance

SNS Dominance
• Poor digestion – decreased salivation
• Constipation
• Anxiety
• Increased respiratory rate
• Poor sleep quality
• Night sweats
• Orgasm/genital inhibition
• Waking un-rested
• Nervousness
• Jittery
• Increased Muscle tension
• Increased inflammatory conditions
• Increased susceptibility to infection

PNS Dominance
• Strong or excessive digestion
• Hyperactive bowel , colicky
• Incontinence
• Orthostatic failure upon rising
• Decreased respiratory rate
• Decreased sweating
• Poor sleep quality, hibernation
• Mucous secretions
• Genital stimulation, erection
• Nervousness, depression
• Hands warm and dry
• Increased gag reflex
• Increased WBC count and allergies

Sympathetic Nervous System Stimulators (3)
• Insulin
• Sugars and high glycemic foodstuffs
• Many food additives and preservatives and most processed foods
• Resistance training done poorly
• Physical pain
• Emotional, mental or spiritual stressors
• Endo toxicity (excessive production of stress hormones such as cortisol, which must be processed by the liver)
• Environmental toxicity: We are constantly being bombarded with xenoestrogens from plastic packaging and bottles, out-gassing from building materials, synthetics in fabrics, automotive interiors, PCBs from industrial waste in the environment and many more.
• Gastrointestinal inflammation from food allergies and intolerances, such as gluten intolerance (from most grains), which is thought to affect as much as 50% to 60% of Caucasian and ~40% of people of different ethnicities.
• Heavy metal toxicity, which is now highly linked to mercury amalgam fillings and concentration in deep water fish such as sword fish and tuna.
• Alcoholic beverages
• Caffeine, ephedra, ma-huang, guarana
• Many over the counter and prescription medical drugs
• Dehydration
• Lifestyle factors such as watching the news, rush hour traffic, deadlines, financial pressures, aesthetic competition or dissatisfaction, lack of time for ones self, etc.
• Over-training

Categories of Stressors (2)
Generally there are 5 main categories of stressors. These are:
1. PSYCHIC – spiritual, mental, emotional
2. NUTRITIONAL – insufficient quality or quantity
3. CHEMICAL – toxic substances, non-nutritional dietary excesses
4. PHYSICAL – postural, structural traumatic, degenerative, thermal
5. ELECTRO-MAGNETIC – x-ray, microwave, geomagnetic, cosmic etc

The tendency of the body is to summate all these stresses until eventually a stress threshold is reached. This can be likened to the cup running over. Eventually as you fill it up it will eventually pour out from the top leaving a mess somewhere. This is what happens with a human being! After enough stress something will break down leading to any number of problems far too numerous to detail here.
This breakdown generally follows the three stage adaption to stress of General Adaptation Syndrome which was identified by Hans Selye in his pivotal 1956 book the Stress of Life, the first book devoted entirely to the physiological and psychological effects and affects of stress. In this book Selye put forth his three tier model which looks like this: (3)

Alarm Phase: Adrenaline Release – this is the 1st exposure to the stress. It is generally categorized by the release of Adrenaline and Cortisol and is a totally normal reaction to any stress, provided the body is allowed to recover.
Resistance Phase: Activation of the Hypothalamic-Pituarity adrenal axis (HPA). This stage indicates the beginning of an endocrine and neurological adaptation. The Hypothalamus, which is located deep in the brain, is known as the master regulator of the Autonomic nervous system and the endocrine system. It has connections with the endocrine system via the Anterior Pituarity Gland which releases Adrenocorticotrophic Hormone which further stimulates the adrenal glands. It also activates the Sympathetic nervous system via feedback control systems in the Thalamus, which is the main integrative control center in brain function.

Overload-Systems Breakdown: Weight gain, depression, anxiety, immune suppression, decreased concentration, decreased energy. These are the symptoms that occur when the adrenal glands have reached a state of chronic exhaustion. Do these sound like common issues in today’s 24 hour constantly on the go society?

Cortisol Release and Circadian rhythms
The human body operates by a series of physiological cycles known as Circadian rhythms. These patterns of physiologic function have been with us through our whole evolution as a species and disruption of these is disastrous to our health. An example or a circadian cycle is the one demonstrated by the immune system. Generally, the immune system reaches its peak of highest activity at night when we should be in a state of deep sleep, generally between 10pm and 2am, where the majority of physical regeneration takes place.
Our hormonal system, which the adrenals are the major control center are strongly linked to these inbuilt biological clocks. These clocks are based on the 24 hour cycle of light and darkness experienced by each and every one of us on a 24 hour basis. With the Adrenal glands, production of Cortisol peaks in the early morning as the sun rises hence allowing us to become fully awake and aware. Levels ideally should taper off as the sun sets and reach their lowest levels around three hours after dark. This rhythm should really indicate when we should be our most active and when we should rest.

As shown above, Cortisol levels start to rise early in the morning in synchrony with the sun. After 9am Cortisol levels start to decline for the rest of the day. At around 2pm we experience a dip in Cortisol. We then have another rise and then we have a gradual drop in the evening with our lowest levels around 9pm allowing for the rise of Melatonin and sleep and recovery.

This is an altered Cortisol secretion ratio. This is seen very commonly in today’s society. We have low Cortisol levels early in the day due to exhaustion the day before and lack of sleep which leads to an inability to wake up in the morning. We then have high levels of Cortisol through the day due to the stressors that we experience. We have an increase at night when we should be winding down due to electromagnetic stresses that we experience such as TV and fluorescent lighting which stimulates our Adrenal glands. This cycle when followed in the long term leads to Adrenal exhaustion.

Exercise and the release of Cortisol
Exercise is one of the key factors in the secretion and control of Cortisol levels. Exercise can be used as a positive tool for the long term resolution of Hormonal problems. It is important to remember that exercise is a stress on the body systems and can be used in influence both positive and negative changes in physiology. One of the main factors that influence the endocrine response to exercise is respiration. Respiration is key to many physiological functions such as acid/alkaline balance, metabolism and circulatory functions. Correct respiration during exercise can prevent an exercise from becoming too catabolic or sympathetic stimulating. Sympathetic dominance leads to an over production of Cortisol and other stress hormones.

Aerobic exercise is one of the primary constituents of exercise today. It is constantly hammered into people that to be healthy aerobic exercise needs to be the primary component of their exercise regime for optimal health and fitness. Aerobic exercise directly causes an increase in Cortisol levels due to the increased level of respiration and the tendency to hyperventilate. It is also a stimulant to the sympathetic nervous system and is catabolic in nature. For people who are in Adrenal exhaustion, aerobic exercise is not the best choice for balancing their physiology. It has also been shown that when people exercise at 60% of their maximum heart rate for four hours a week or more they will produce a harmful amount of exercise induced free radicals which are the leading cause of aging, disease, cancer and death. (5) Bear that in mind before going for a run!
Exercise selection for autonomic imbalance is a key factor for balancing the adrenal glands. The balancing of a person’s physiology is the key factor for achieving a therapeutic result from exercise and achieving desired outcomes. We need to look at a clients overall stress load and which side of their autonomic nervous system is dominant in their lives. What is generally found is that people are sympathetically overloaded and need stimulation of their parasympathetic nervous system.
Sympathetic Stimulating Exercise
• Aerobic exercise
• Resistance Training Exercise
• Weight Training
• Lactic Acid training
• Sprint training
• Medicine Ball Training
• Running
• Competitive team Sports
• Triathlon

Parasympathetic Stimulating Exercise

• Yoga
• Tai Chi
• Qi Gong
• Pilates
• Swiss Ball Exercise
• Alexander technique
• Feldenkrais
• Horse Riding
• Walking
• Resistance Training (correctly done)
• Swimming

As demonstrated above you can see that the most commonly used modalities of training are the ones that stimulate the sympathetic nervous system, which is exactly the opposite of what most people need! This is why the majority of the exercising population is not achieving the results they desire due to incorrect exercise selection.
Another factor with weight loss and exercise is the situation of overtraining. Many people today over train and this leads to a breakdown in performance, increase of fat, suppression of the immune system and psychological issues such as depression.
The time that exercise is performed has a huge bearing of the hormonal effects of the training. If training at night occurs depending on the type of exercise performed there is an increase in levels of Cortisol. This upsets Melatonin, which is one of the primary growth and repair hormones, and is also the hormone which sends you to sleep. When Cortisol is raised, Melatonin is suppressed which disrupts your circadian rhythms, prevents you from falling into a deep sleep and alters your entire physiology. Sleep is the time when you release the majority of your growth hormone. Growth hormone allows you to burn fat and build muscle. By suppressing this hormone we limit the progress that is able to be made.

Adrenal Stress and weight loss
It has been shown that up to 80% of people with Adrenal Fatigue suffer from impaired function of the Thyroid Glands. The Thyroid glands are our master regulators of metabolism and are responsible for the conversion of T4 into its more biologically active form of T3 which controls how fast we set our basal metabolic rate. This implies that the rate we burn the nutrition that we take into our system takes longer and so we can eat less and still gain weight.
Elevated Cortisol leads to an accumulation of fat around the abdominal region. This fat around the abdominal region is considered by many to be the most damaging kind of fat that the body can store. It is highly related to cardiovascular disease and many other illnesses. This is also the area of body fat that people have the most difficulty in shifting. This is due to the over abundance of stress that we all have to deal with and our inability to deal with it. The breakdown of muscle mass that Cortisol promotes also slows down our metabolic rate which in turn affects the function of the Thyroid.
The breakdown of muscle mass that is caused by excess Cortisol slows down metabolic rate. The less muscle mass that you have the slower the Thyroid dictates your metabolic rate. Muscle is very costly from a metabolic point of view and the more muscle mass you have, the more energy is required to maintain it. This means for weight loss maintenance of muscle mass is one of the key factors and this means the reduction of Cortisol levels.

Metabolic Effects of Elevated Cortisol
(Related to Weight Gain)
(ref. The Cortisol Connection)

Loss of Muscle Mass
• Breakdown of muscles, tendons and ligaments (to provide amino acids for conversion into glucose)
• Decreased synthesis of protein (to conserve amino acids for conversion into glucose)
• Reduced levels of DHEA, growth hormone, IGF-1 and thyroid-stimulating hormone (TSH)
• Drop in basal metabolic rate (ie: a reduced number of calories is burned throughout the day and night)

Increase in Blood-Sugar Levels
• Reduced transport of glucose into cells
• Decreased insulin sensitivity
• Increase in appetite and carbohydrate cravings

Increase in Body Fat
• Increase in the overall amount of body fat (due to increased appetite, overeating and reduced metabolic rate)
• A redistribution and accumulation of body fat to the abdominal region.
• Increase in cravings for sweet foods of little nutritional value and high glycaemic index further decreasing insulin sensitivity

Diet, Nutrition and Cortisol
All hormones are derived from the foods that we put in our mouth. Steroid hormones such as Cortisol, testosterone, DHEA, progesterone and estrogen are derived from cholesterol. This should make it abundantly clear to us that we need to have fat with every meal to maintain a healthy hormonal system. Unfortunately it has been dogmatically shoved down our throats that we need a low fat diet to maintain health and lose weight. With what we know about hormonal health, Cortisol and these other hormones need to be produced to maintain hormonal health for weight loss, the total opposite of what these diets allow!
Every meal and everything you put in your mouth has a hormonal consequence. This is one of the most important things to remember with the adrenal glands and losing weight. An example of this is eating a high carbohydrate meal, particularly high glycaemic carbohydrates. This meal will cause a spike in blood sugar, which will cause an increase of the hormone insulin and a suppression of the hormone glucagon. These hormones in turn store energy in the form of adipose tissue (fat) or mobilize the stored fat for energy. The next step is that when this insulin is released, it is often released in excess which can lead to hypoglycaemia. What the body does in an effort to normalize blood sugar, initiates a counter-regulatory process during which in an attempt to normalize blood sugar the Adrenals secrete increased levels of Cortisol and adrenaline. It is then easy to understand that an excessive intake of carbohydrates often leads to increased Cortisol and weight gain.
Another thing to remember that is important is the often forgotten about issue of food intolerance and allergies. The majority of people who struggle to lose weight often have undiagnosed food allergies or intolerances. This happens for a number of reasons. One of these is the viscerosomatic response. This is basically when inflammation in an organ, such as a leaky gut in the small intestine causes reciprocal reflex inhibition of the muscles that come from the same nerve plexus. This is one of the primary causes of poor abdominal tone. What also happens is that a food intolerance cause inflammation in the gut and inflammation causes the release of Cortisol as it counteracts inflammation. This long term leads to immune system suppression which can lead to the proliferation of problems such as parasites, bacteria abd fungus such as Candida.
Stimulants such as coffee, chocolate and sugar all have a negative effect on the hormonal system of the body. In a state of Adrenal fatigue, these substances will further deplete the body further. Any substance that is a stimulant will cause an activation of the sympathetic nervous system which causes Cortisol release. These substances can often be referred to as ‘non-foods’ meaning they cost more to digest and assimilate than nutrition that they provide to the body. Any time this happens it causes a stress response, inflammation, Cortisol release and the breakdown of proteins, which slows down metabolism, suppresses the immune system and causes marginal and severe nutritional deficiencies. Any nutritional deficiency will slow down metabolism and affect digestion. All of this contributes to stress responses in the system and progressive Adrenal fatigue.
Retention time of food is another factor that affects your stress levels. Retention time is when you take a food into your mouth the total time it remains in your body. Transit time is the time from mouth to anus. When you take a food into your mouth it affects your physiology until it has totally left your body. This means if you eat a food that you are intolerant too you suffer the negative effects for that long. The average retention time of a healthy body is 72 hours so that means if you eat a bad food it will affect your body for that long. An important fact to remember is that the average person only eats 12 foods in their lifetime, generally having the same food for breakfast each day. This means that every day if you are eating the incorrect foods for your body you are constantly putting your body into a state of stress every day, all deal.

How our thoughts make us fat
An emerging new area in medicine is the field of psychoneuroimmunology. This field has to do with the effect of emotions on our health. Mounting evidence from this field and others such as neurology and psychology are showing this to be more and more true. There are also piles of empirical evidence available to us from the world of eastern Medicine which Western medicine is now starting to validate.
Our thoughts make us fat via a number of mechanisms. Our brain is based on a Triune structure. This structure was identified by Paul Maclean and is discussed in further detail in his book The Triune Brain. Our brain structure is built on a three tiered structure. The 1st layer is made up of our brainstem and more primitive areas of our brain. It deals with our survival and the regulation of our autonomic, unconscious functions. It is known as our Reptilian brain. Our 2nd layer, which is known as our Paleomammalian brain is also known as our Limbic brain. It deals with our emotions and how we handle them. The 3rd layer, which is the final layer to evolve is our neocortex, which is what separates us from other species. It is the area of our brain where we have our reasoning and logical thought. It is the centre of our consciousness and makes us aware.
Our reptilian brain deals with safety, sustenance and sex/procreation. Today our safety generally has to deal with financial security. Sustenance deals with over-eating, under eating, eating poor quality foods and nutritional deficiencies. Sex deals with issues such as sexual relationships, too little intimacy and inability to connect and feel fulfilled. Now the more of these stressors we have in our life, the greater the activation of the sympathetic nervous system. This is because our reptilian brain controls our Autonomic nervous system so any of these stresses manifest as Adrenal stress.
The other way our brain perceives stress is through a part of it called the Amygdala. This part of the brain is part of the Reptilian brain and is one of our most important survival centers. The Amygdala works via association. This means when we experience a stress our Amygdala is aware of the stress and has made an association to a previous event faster than the cortical regions of the brain can analyze it. When the Amygdala makes this association it activates the survival centers and the sympathetic nervous system releasing Cortisol and Adrenaline. This system is essential for our survival and is hard wired into our physiology so much that it is beyond our control and is in our subconscious. The only way to manage this effectively is to limit your stressors and manage the other areas of your life such as nutrition more effectively. There is a technique available and will be mentioned later in the article.

Now we know all these facts about how our Adrenal glands and what we do affects them we need to know how we can affect change for our clients and ourselves. These steps, when followed correctly will help restore the Adrenal Glands to optimal function, normalize weight, reduce inflammation, improve muscle tone and restore health!

Steps to normalize Adrenal Function
1. Nasal breathing – Nasal breathing is one of the keys to maintain optimal physiological function. It will pull the body out of a sympathetic dominance and will stimulate the parasympathetic nervous system.
Breathing Tips – Initially concentrate on deep stable diaphragmatic breathing. To perform this, lie on your back with one hand on your stomach. Inhale through your nose, allowing your stomach to rise as you inhale. Inhale for 5 seconds, hold for 5 and expel for 5 seconds. Perform this initially for 5 minutes a day. This will be enough to begin to normalize your physiology. An important tip to remember is that the optimal breathing rate should be 6-8 breaths per minute. Breathing over the rate of 16 breaths per minute is considered hyperventilation which shifts the body into a catabolic state.

2. Nasal Breathing during exercise – perform all exercise only breathing through your nose. An easy way to learn this is to hold water in your mouth while you are exercising. This forces you to breathe through your nose and also helps keep you hydrated. Any time you are exercising and you feel you need to breathe through your nose stop and slow down.

3. Drink the optimal amount of water – any time you are dehydrated you put your body into a stress situation and activate the sympathetic nervous system. I have found that the optimal amount of water is the amount recommended by Doctor F. Batman in his book Your Bodies Many Cries for Water. This formula he provides is 0.033 x bodyweight in kilograms. To this you add a pinch of good quality sea salt to every liter of water. This helps with electrolyte balance and helps to restore marginal nutritional deficiencies. When exercising add one liter of water for every hour of exercising.

4. Eat a whole food diet – The more complete your diet, the lower your chances of marginal and severe nutritional deficiencies. If it is financially viable Organic food is a better option due to them containing 40% more antioxidants than conventionally farmed and having no pesticides, fungicides or herbicides. These are all endocrine disruptors and add more chemical load to the body, giving the body more stress to deal with.

5. Lower your intake a high glycaemic carbohydrates and consume more fish oil – high glycaemic index carbohydrates spike blood sugar causing Cortisol release. Eliminating these will help with Cortisol. Fish oil is great for Cortisol because it helps produce prostaglandins that counteract inflammation which directly reduces Cortisol. We are also Omega 3 deficient compared to what we are evolutionally suited to survive with and it helps with many other functions.

6. Eat correctly for your metabolic type – some people are genetically more suited to eat more protein relative to carbohydrates or vice versa. This has a major influence on how you handle your foods and your blood sugar regulation. In the resources section you will be directed on how to find practitioners skilled in the practice of diet and metabolic typing.

7. Exercise in the morning – Exercising in the afternoon and evening causes spikes in Cortisol that hinders recovery and sleep. Exercise in the morning when Cortisol is naturally rising allows your body to take advantage of the beneficial effects of Cortisol and achieve optimal results. Remember to nasal breathe during exercise

8. Take up a Parasympathetic training modality – Exercise modalities such as Yoga or Qi Gong stimulate the parasympathetic nervous system and that is the system that needs stimulation in the majority of people. This will help you reset your adrenal glands and restore your health.

9. Go to sleep with the natural rhythms of the sun – We are designed to rise and fall with the natural cycle of light and dark. For optimal health we should fall asleep within 3 hours of the sun going down and wake up with the sun rising. We should also sleep in a room that is totally dark as Cortisol is an awakening hormone and light on the skin stimulates the release of Cortisol. Also removing all electrical devices from the bedroom will help with sleep if you have electromagnetic stability. Finally try not to use computers or watch TV in the hour before going to sleep and try not to use fluorescent lights. These all stimulate the sympathetic nervous system which is not optimal for going to sleep and having a full recovery cycle.

10. Practice mental relaxation strategies – Mediation, affirmations, walking and deep breathing all help stimulate the Parasympathetic nervous system which help us relax and recover. These exercises will be detailed in a later article on exercise and relaxation techniques specifically for increasing brain function and Parasympathetic stimulation.

11. Have your Brain Integrated – Having an integrated brain helps you deal with the excessive response of the Amygdala to emotional stress. Doing this will help lower Cortisol levels and will also help with problem solving and general life. Practitioners will be located in the resources section of the article.

12. Consider Supplementation – Supplementation for the Adrenal Glands should only really be entertained after all previous strategies mentioned above have been mastered. Remember, supplementation is a supplement to a balanced diet and lifestyle. Supplements should start with whole food supplements before processing to isolated supplements. Supplements that benefit the Adrenals include Fish Oil, Cod Liver Oil, Green Tea, Liquorice root, Valerian, Glycine, Magnesium, Pantothenic acid, Acetyl L Carnitine, Vitamin C and Zinc. Always consult with a naturopathic practitioner before considering a supplementation program.

As you can see the topic of Adrenal function is a complex, interrelated field with total body effects that can affect every area of life. If you follow the steps above and consult with a recommended practitioner you can be assured of achieving your dreams of losing weight, building muscle and achieving the body and health you desire and deserve!!

Resources
• www.sportskinesiology.net – Information about Sports Kinesiology and practitioner director
• www.complementary.com.au – Information about Kinesiology, Course information and practitioner information
• www.westonapricefoundation.org – Information about real food and traditional methods of cooking
• www.chekinstitute.com – articles about exercise and nutrition information.
• www.metabolictyping.com – Self testing available for your metabolic type
• www.mercola.com – world’s leading resource on natural health including a free e-newsletter
• www.leapbrainintegration.com – information on brain integration and supplementation for optimal brain performance

References
1. Chek P. Holistic Approach to Training www.chekinstitute.com – Encinitas: C.H.E.K Institute
2. Chek P. Holistic Lifestyle coaching through Optimal Nutrition Level 2 Manual – C.H.E.K Institute
3. Chek P. Balancing the Autonomic Nervous system – www.chekinstitute.com – C.H.E.K Institute
4. Montgomery C. Advanced Programming Structures – ASKI 2007 Diploma Sports Kinesiology
5. Krebs C. Leap Brain Integration Workshop – 2007 : Melbourne Applied Physiology

Digestion

Digestion is the key to the healing process of almost any condition. We are not what we eat, we are what we absorb, assimilate, utilize and eliminate. A block in any of these functions will give sub-optimal health.

The first phase of digestion is known as Pre-digestion. This is a highly important phase and is often forgotten by the health care professional. The smell of food activated many centers of the brain and the digestive system. Smell in regards to digestion serves these main functions:

1. Excites the digestive system
2. Stimulates salivary glands
3. Stimulates the mucous glands

Smell activates the stomach, small intestine, large intestine, gallbladder and the pancreas. It initiates the redistribution of blood and sets the limbic system.
Some things that interfere with this include loss of smell. It is extremely rare when based on disease. It is more commonly attributed to lifestyle factors. These include smoking, drinking alcohol, medication, drug abuse and occupational exposure. It can also be due to a cranial fault that obstructs the nasal apparatus. If someone has a diminished sense of smell they will generally fall back on the sensation of taste. They will go for sweet first, sour and then bitter.

Another fault with smell can be a faulty cranial nerve. This could be Cranial Nerve 1 (the olfactory nerve) not working causing an interference with Cranial Nerve 10 (the Vagus nerve).

With digestion the second place we need to look at is the mouth. Optimal chewing is required for digestion. Lipase and Pytalin, which are enzymes for digesting lipids and carbohydrates respectively, are found in saliva. Proteins need to be adequately broken down so the HCL in the stomach can break them down efficiently and utilize their amino acid sequences. Food should be chewed around 30 times or until liquid.

Salivary states are of vital importance here. These include whether someone is a mouth breather or not, medical disease, emotional state, conditioned reflexes and the state of hydration. TMJ issues also need to be addressed as it could create an avoidance of chewing due to pain. The mouth also helps with the immune response. There is a Secretory IgA response in local tissues which is a non-inflammatory messenger.

Swallowing is an overlooked issue when it comes to food and digestion. It takes between 6-10 seconds for the food to travel to the lower esophageal sphincters. This is important because most people do not chew their food correctly, they shovel it down. This causes problems with digestion due to blockages. From a Kinesiology point of view Hyoid balances can be useful here. Problems in the esophagus are generally quite rare.

The stomach is next on the digestive pathway. This is the area that is most often a concern in digestive issues. The problem that plagues most people is HCL deficiencies or hypochlorhydria. This substance allows us to assimilate the majority of foods that we put into our mouths. This is why it is so important to look at digestion before other areas because if you aren’t absorbing nutrients the food becomes worthless.

Stomach acid breaks down food, chemically altering it so that the body can extract the required nutrients for proper structure and function, including muscle maintenance and growth. The acid begins the digestion of protein in the stomach and then triggers the pancreas to secrete digestive enzymes and the gallbladder to release bile into the small intestine. The acid is also responsible for killing pathogenic bacteria that enters the body via food. These functions and reflexes all need to be in working order for optimal health and are mostly dependent on adequate stomach acid.

If there is insufficient hydrochloric acid (HCL), proteins will pass into the intestine and putrefy instead of being digested. In addition, carbohydrates will also be left to ferment without adequate digestive enzymes from the pancreas. Fat digestion is also dependent on the acid’s influence on the pancreas to secrete lipase and the gall bladder to secrete bile. Poor digestion of these macronutrients means poor absorption of our basic energy sources. This consistently leads to fatigue and sub-optimal health.

Low stomach acid prevents adequate absorption of essential minerals such as zinc, manganese and calcium because they cannot be ionized for proper absorption. Cruciferous vegetables are known for their estrogen-detoxification properties through the production of Diindolylmethane from Indole 3C, but this extraction cannot occur without an adequate amount of stomach acid. These vegetables include broccoli and cauliflower. Excess estrogen is another huge problem with the amount of plastics in the environment. The average everyday intake of phthalates, as from every day plastic wraps is 210mcg a day. This is a dietary average!

The take home message with this information is to be aware of your digestion. Chew slowly, enjoy your food and relax. All these things contribute to optimal digestion. Drinking two glasses of water, with either lemon juice or apple cider vinegar can also stimulate the secretion of HCL. If digestion is still a problem, it would be a wise idea to see someone trained in the neurology and physiology of digestion to truly address the problem. Practitioners can be contacted through paulmeldrum@sportskin.net