452 Adrenal Fatigue [1 Jan 2018]

This is the first column of 2018 and the beginning of my last year – I plan to retire this column at #500 sometime next December.

In March 2015 [#311] I discussed the three stages of adrenal fatigue: wired & tired; stressed & tired; and burned out. In #312 I listed the 9 healing steps used by Dr Robin Berzin in her practice with patients with adrenal fatigue. I reviewed this information in August 2016 [#380]. This week I will share new information from Dr. Philip Rouchota’s naturopathic practice.

Philip begins by cautioning that there is not a lot of scientific research on the topic as mainstream medicine does not recognize adrenal fatigue as a real condition. This is puzzling to me because diabetes is well recognized as the pancreas’ inability to produce sufficient insulin, and hypothyroidism as the thyroid’s inability to produce sufficient thyroid hormones. Adrenal fatigue is simply the inability of the adrenal glands to produce sufficient cortisol, with predictable signs and symptoms.

There is a lab test for it, called Adrenal Stress Index, but this is costly so practitioners usually rely on clinical presentation including: high level of stress, extreme fatigue, afternoon crash, awake feeling unrested, and overuse of caffeine.

Mental health issues like depression, anxiety and insomnia frequently occur along with AF. Dr. Rouchota treats these first, which usually clear in 3 months, before addressing the remaining fatigue. AF is slow to resolve, often taking 4-6 months to see any improvement.

The treatment for AF is the same for all stages and the goal is the same – to normalize cortisol production. Dr. Rouchota’s protocol includes:
• Mediterranean diet
• Meditation breathing – shown in studies to normalize cortisol and reduce anxiety
• A good multi or B complex
• Adrenal glandular concentrate
• Cordyceps mushroom extract
• Adaptogen herbs such as Ashwagandha, Rhodiola, Astragalus, Passionflower
• L-theanine – relieves stress and relaxes without drowsiness
• Melatonin – to ensure sufficient quality sleep

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

446 Iron Deficiency [13 Nov 2017]

In September I wrote about iron toxicity [#439], how too much iron can damage your mitochondria and increase your risk of sudden cardiac death. This week I want to balance that with a reminder that worldwide, iron deficiency is a major problem. See my article #212 Iron – the Energy Mineral, April 2013.

The World Health Organization states that “Iron deficiency is the most common and widespread nutritional disorder in the world. As well as affecting a large number of children and women in developing countries, it is the only nutrient deficiency which is also significantly prevalent in industrialized countries.”

People most affected by iron deficiency are growing children, pregnant women, and pre-menopausal women. Pregnancy especially requires iron as the mother’s blood volume increases nearly 50%. By the way, this extra blood volume also requires a lot of sodium, so this is not the time to restrict salt consumption. Children with ADD are commonly deficient in iron [see #443] as well as many other minerals and vitamins [see #172].

Besides being an essential component of hemoglobin, the oxygen carrying molecule found in red blood cells, iron is also essential in DNA synthesis and as a co-factor in a number of enzymes involved in oxidative phosphorylation.

Some symptoms of iron deficiency:
• General fatigue and weakness
• Shortness of breath
• Tachycardia (pounding heart)
• Chronic headaches
• Anxiety
• Pale skin
• Hair loss
• Heavy menstrual cycles

These are indications that you might have an iron deficiency. But remember the danger of excess iron – it is important to be tested to make sure there is an iron deficiency before supplementing. There are a variety of iron supplements available. Iron salts such as fumarate, sulfate and gluconate are poorly absorbed and may contribute to constipation. Iron bisglycinate is a better absorbed form. Heme iron, already in the form used in red blood cells, is the best absorbed. Herbal iron tonics are also very well absorbed and contain other useful nutrients.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

409 Choline – an essential nutrient [27 Feb 2017]

Choline is an essential vitamin-like nutrient. Our bodies can synthesize small amounts of choline but we must get most from our diet. It was discovered in 1862 but was only recognized as an essential nutrient in 1998. I have previously written about lecithin [#94 Dec 2010], phosphatidylcholine [#247 Dec 2013], and phosphatidylserine [#248 Dec 2013].

Choline serves many functions in the body:
• Essential for synthesis of cell membranes and DNA
• Plays role in cell communication
• Transports triglycerides out of the liver
• Along with folate is essential for fetal development of the brain and nervous system
• Essential for children’s growth and development
• Precursor to neurotransmitter acetylcholine, necessary for nerve and muscle function
• Assists in reduction of homocysteine which is associated with heart disease
• Component of lecithin, phosphatidylcholine, and betaine

A deficiency of choline can lead to non-alcoholic fatty liver disease; muscle damage and pain; neural tube birth defects; brain dysfunctions like learning disabilities, memory loss, and inability to focus or concentrate; lack of energy or fatigue; and increased homocysteine levels (and therefore increased risk of heart disease, cancer, and bone fractures).

The American Institute of Medicine set “adequate daily intake values” for choline at: 425 mg for women, 550 for men, 450-550 for pregnancy, 550 for breastfeeding, and 230 for children. Genetic factors may cause some people to require more. Up to 3,500 mg daily is considered safe.

Food sources include beef liver (470mg per 5oz serving), egg yolks (150mg in 1 large egg), fish, shellfish, beef (especially grass-fed), turkey, chicken breast, dairy products, goat milk, beans and peas (including peanuts), Brussel sprouts, broccoli, cauliflower and spinach. Soy and sunflower lecithin are also good sources. Choline is available as a supplement, often with inositol, another vitamin-like nutrient. Choline is often included in B complex and multivitamin formulas.

A 2015 study in the USA found 90% of participants had inadequate intakes of choline. Are you getting enough?

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

404 Vitamin D News [23 Jan 2017]

The days are slowly getting longer but we are still months away from even beginning to get any vitamin D from sunlight which will start mid-April. This week I will share several news items about this critical vitamin.

A large multi-ethnic cohort study published in Molecular Psychiatry found that maternal vitamin D deficiency (less than 25 nmol/L) during pregnancy was associated with a 3.8 times higher rate of autism-related traits in the children at 6 years of age. Other studies have shown vitamin D deficiency to nearly double the risk of premature birth.

An animal study published in Frontiers in Physiology suggests that vitamin D could play a role in preventing Metabolic Syndrome by modulating gut microbiota. Previous studies have shown an association between D deficiency and obesity, insulin resistance and non-alcoholic fatty liver disease (NAFLD), all part of Metabolic Syndrome. Mice fed a high fat, low D diet developed unhealthy gut flora, glucose intolerance, insulin resistance, NAFLD, and elevated levels of inflammatory markers compared to the high fat, adequate D diet group.

In a randomized clinical trial, relapse rates for Crohn’s Disease patients were 33% for those receiving 10,000 IU vitamin D and 69% for those taking 1,000 IU. This strongly suggests that Crohn’s sufferers do better with higher D levels.

In a randomized controlled trial published in the journal Medicine, 120 adults with fatigue and vitamin deficiency (less than 50 nmol/L) received either a single dose of 100,000 IU vitamin D or placebo. The vitamin D group reported more significant improvement of fatigue than the placebo group.

Finally, William Grant of the Vitamin D Council calculated the benefits of raising the vitamin D levels of all Canadians to at least 100nmol/L. Levels currently vary with age and season but average 61 nmol/L with 92% (summer) and 96% (winter) below the target level. Based on published studies, Grant estimated reductions in incidences of cancer, cardiovascular disease, dementia, diabetes, MS, respiratory infections and musculoskeletal disorders. He then calculated a reduction in annual premature deaths of 23,000 and a saving of $12 billion per year. New evidence of stronger effects of D on the risk of Alzheimer’s and clinical depression would push these numbers even higher. What are we waiting for??

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.