Medical Treatment for Adrenal Fatigue

Adrenal glands are an important part of your body. They are, “small, triangular-shaped endocrine glands, situated on the top of the kidneys. These glands regulate body’s stress response through the synthesis of catecholmines and corticosteroids, including adrenaline and cortisol.

Stress is usually the reason behind adrenal fatigue. Excessive stress may be due to work pressure, moving, change in job, death of a beloved one, marital problems and physical illness. Some other factors that contribute to adrenal stress are fear, anger, guilt, depression, anxiety, excessive exercise, physical or mental strain, sleep deprivation, trauma/injury, surgery, toxic exposure, chronic pain, chronic infection, maldigestion, malabsorption, chronic illness, low blood sugar and nutritional deficiencies.

Adrenal

Adrenal Fatigue is a condition that was first described in medical texts in the 1800’s. However, over most of the last one hundred years, doctors argued as to whether it was a legitimate medical condition or not. The main stumbling block to the recognition of Adrenal Fatigue as a scientifically valid medical condition was that science had yet to determine a way to test for its existence.

There are so many symptoms for adrenal fatigue. For instance, it causes weight gain, and an inability to lose the weight. There is also “High frequency of getting the flu and other respiratory diseases that tends to resist treatments” and “Experiencing upper back or neck pain with no apparent cause.” Next, there is reduced sex drive. There is also the difficulty in waking up in the mornings. Also forgetfulness is another symptom of adrenal fatigue.

There are more symptoms: there is the feeling of being lethargic in the evenings and still being unable to sleep. Furthermore, there are “cravings for salty, fatty, and high protein foods such as meat and cheese,” and an increase of PMS symptoms for women. It does not stop there. The “periods are heavy and then stop, only to start flow again a couple days later.

Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress. The unproven theory behind adrenal fatigue is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal.

Take your blood pressure while sitting down. Then, stand up and immediately take your blood pressure again. Your systolic (first) number should have raised 8 to 10 mm. If it dropped, you probably have adrenal fatigue. Pupil dilation exam — (Equipment required: Flashlight and a mirror) Look into the mirror and shine the flashlight into the pupil of one eye. It should contract. If after 30 seconds, it stays the same or, even worse, dilates, you most likely have adrenal fatigue. Pain when pressing on adrenal glands (located over kidneys).

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How to Make Menu planning with Low Costs and High Nutrition

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The frenzied lifestyles we lead these days barely give us any time to think of what we will be having for the next meal of the day. But with some effort, you can easily chalk up a menu (for a week or two) that is nutritious and cost effective as well. A menu plan not only helps you save a whole lot of money, but it also lets you know what you will be eating.

It is far more healthier to have an idea of what you will be preparing, instead of pulling out the first thing you see in the pantry/freezer and deciding to make a meal out of it. To create a menu plan that saves time and money, here are some tips that you can follow:

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The first step of menu planning is to find out what you have in hand. Make a mental note of the meals you can prepare using what is available in the freezer, pantry and fridge. Prepare a shopping list of the things you have to buy to help you shop smartly, avoid impulse purchases and save money and time. Remember the essentials like fresh fruits, cereal and milk which you always buy.

Before you set out, plan your expenses. Have a look at the grocery ads and food coupons you already have. Maintain a price book in which you record how much things cost at different stores to help you know where you will find the best bargains for different items.

When you plan the menu for different meals, pay attention to serving enough vegetables and fruits and remember to balance your meals. Keep note of the requirements of your family, based on their ages, activity rates etc to ensure that food does not get wasted. The trick to make a meal appealing is by offering a variety that is both tasty and nutritious.

While planning a menu, you should think of how you will utilize leftovers. Leftovers can come handy on a day when you don’t have time to do elaborate cooking. Making use of a part of a meal to make a completely new meal can help you reduce your cooking time and food costs.

There are bound to be times when you will have to come up with quick alternatives when things don’t go according to plans. A hectic day at work, your kid’s illness, surprise visitors at home or weeks when you need to stretch the paycheck are situations when you should be prepared to make changes to your menu and reschedule your plans accordingly.

When our fast paced routines give us no time to breathe, having a menu plan means one less thing to worry about. With a clear plan of healthy and cost-effective meals for the day and week, you can be content about taking care of your family’s dietary requirements without spending too much money.

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Active Nutrition for an Active Lifestyle

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It’s important to eat right at all times. But when you live an active lifestyle you have got to be sure you’re fueling your body right in order to keep up and not get run down and even get sick. If you don’t have the proper nutrients and end up running around like crazy, then you are more likely to have faster crashes and burns and even to end up catching colds and other illnesses much easier.

So here’s how to eat to fuel your body so you can keep up with everything you want to do.

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Healthy Nutrition for an Active Lifestyle

Antioxidants 

Fruits and vegetables are a great source of antioxidants. What this does for your body is protect it from damage due to free radicals which will cause you to age faster and break down the cells in the body. Lots of colorful fruits and vegetables will help to neutralize the effects of free radicals on your body. So fill up your plate, or at least half of it, with these foods.

Vitamins and Minerals 

Whole grains, low fat dairy, lean meats, and fruits and vegetables all provide the vitamins and minerals needed for energy to fuel an active lifestyle. Our bodies aren’t very efficient at producing the vitamins and minerals needed to function properly, so we have to choose the right foods with the right amounts of vitamins and minerals.

Portion Control 

Instead of eating three large meals a day, eat smaller, healthy, well-balanced meals throughout the day. Eating six to eight smaller meals a day instead of three large meals will keep you energized throughout the day so you can maintain your active lifestyle. It will keep your energy up and metabolism high.

 Healthy Fats 

You cannot avoid fat. Most foods contain fat and your body is in need of fat. But you need to choose healthy fats, not empty calories. Eating fats with key fatty acids like omega-3 and omega-6 will provide you with good heart health and will lubricate your joints. A great healthy fat to eat would be nuts like walnuts.

Eat before Exercise

Don’t follow the old adage of waiting 30 minutes before you can swim. Eating prior to exercise will fuel that workout. But be smart about what you eat. You don’t want a big heavy four-course meal; it should be sensible. This way you aren’t hungry in the middle of your workout.

Stay Hydrated 

Remember to drink water throughout the day. An important part of nutrition is to remain hydrated, no matter what kind of lifestyle you live.

What you put into your body – your food and drink – is going to have a huge impact on how you perform throughout the day. So choose the right diet, but then fine-tune how you eat throughout the day based on how you perform. Be open to making changes and space out your eating schedule differently. Doing this will improve your performance, and will help you maintain your active lifestyle and remain in good health while doing it.

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Safety Precautions When Using Edible Flowers

Growing your own edible flowers can be a fun and interesting hobby that will add wonderful tastes, colors and nutrients to your diet. However, they are not for everyone.

Starting slowly is the safest way to decide whether they are right for you.

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Health Issues

Those who have seasonal allergies might react to eating edible flowers, so they should exercise caution. Watch out for trouble breathing or a swollen tongue. In terms of preparation, in most cases the pollen from the flowers should be removed, to reduce allergens and improve the flavor overall.

Know Which Are Edible

Some flowers look and smell gorgeous, but are poisonous. Others might not look too appetizing, but are great to add to recipes. A good book on edible flowers can get you started. So too can buying small amounts of dried flowers. In this way, you can explore what each tastes like. Then you can decide if you would like to grow and harvest them yourself by setting up a container garden indoors, or flower garden outdoors.

With so many to choose from, it will take some time to find your favorites, but it can be a fun and tasty journey of exploration.

Slowly Add Them to Recipes

As with most plants, edible flowers can have various digestive effects – including a laxative one. Gas and upset stomach can also occur when trying new foods. Eat small amounts first to see how well the flowers agree with you. You might like to keep a food journal to note your results.

Avoid Pesticides

The best thing about growing your own edible flowers is that you can go organic. Certain flowers and herbs serve as natural insect repellents, such as mint and rosemary, so you can keep bugs at bay.

Be Careful with Composting

Compost is organic matter from food, such as orange rinds, tea leaves and so on, that are used to fertilize plants. Always put your compost on the soil, never on the leaves or flowers of your plants.

Get a Detailed Book

A detailed book of edible plants should have a photo, the English name, the Latin name, and basic details about the care of the plant. Use sticky notes to help you identify the plants you have tried that you like the taste of, and be sure to bring the book with you to your local nursery or garden center when you visit to buy seeds or plants.

Above all, check which parts of the plant can be eaten, and how they should be prepared. For some, it might be the flowers only; for others, the leaves as well.

Be Sure You Get the Species Right

Some edible flowers are part of a larger family of related plants, some of which might be poisonous. When buying seeds or plants, use the exact Latin name of the species listed in the book you are using.

Keep the Seed Packets and/or Plant Tags

Be sure to keep these items so you have instructions on care and feeding readily and hand.

Label or Tag Everything

The last thing you want is to get confused and ruin a recipe because you have put in the wrong flowers.

Choose the Right Fertilizer

When growing these plants, you are going to be prolonging the harvest and keeping the flowers active for longer than they would be in nature (when they turn to seed and then never flower again until the following year). There are lots of fertilizers available, but aim for an all-natural one like liquid seaweed or cocoa mulch to keep the nutrition levels in the soil high throughout your growing period.

Test Your Soil

If you have a garden, take a sample to your local garden center to have it tested. In this way, you can be sure you are making the right choices of plants and will get healthy blooms that will not get mildewed and become inedible.

Follow these precautions to get the most out of your harvest.

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Weight Until You Try These Handy Suggestions For Shedding Pounds

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Why are there so many people who seem to have lost a lot of weight, and yet you can’t figure out how to get rid of yours? Maybe they know a secret or two that you are unaware of. This article has lots of practical advice, but maybe a few secrets thrown in that you can use to beat your scale.

If you wish to lose weight you ought to keep a daily food journal. By keeping track of all foods and beverages consumed throughout the day, and under what circumstances they are selected, it becomes easier to remain accountable for your dietary patterns. Knowledge of what kinds of situations trigger your overeating can help you adjust your behavior and adopt healthier habits.

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Don’t drink your calories. Replace caloric soft drinks and juices with calorie-free drinks. A single serving of regular soda can contain over a hundred calories and many people drink multiple servings per day. Your body doesn’t recognize liquid calories as food, so you still end up eating as much solid food as you would otherwise. Choose water or unsweetened tea to keep your calories and waistline in check.

To increase one’s motivation to lose weight watching a documentary about the production of food can be very useful. Watching such kind of film can inform people to make better food related decisions. This increased knowledge and the better choices that will come as a result will be another tool to help lose weight.

Take control of your eating behaviors to help avoid over eating. You should plan your eating so you can avoid impulse eating. When you are eating, focus on your food, not on the tv, the phone, or anything else. Don’t clean your plate. You should only eat until you feel slightly full.

Buy smaller plates. Many dish sets contain plates designed to hold significantly more than one serving of food. These plates can make normal portions look small. You may, inadvertently, end up eating more than is necessary. Replace your large plates with small ones. Getting smaller plates will make your portions look larger.

If you are trying to lose weight and love coffee, then try decaf coffee. Decaff coffee is a great choice because it is very low in calories when you have a sudden craving. In addition, decaff coffee is an excellent source of antioxidants that your body needs to operate efficiently.

Joining a gym is an excellent way to lose weight. Being in a community of people who are trying to be healthy will give you inspiration to do the same. You will also have access to an abundance of fitness equipment, so if you get bored with one exercise, you will always find something else to do.

If you have the best of the best in information, it’s a little bit harder to fail. This article has given you some tricks of the trade as well as some tried and true advice on how you can finally get rid of those extra pounds, be it 10 or 200.

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5 Best Healthy Foods For A Longer Life

Living longer is about exercising and eating only healthy foods. The healthier the foods that you eat, the more likely you are to live a happy life for a very long, long time.

Obviously there are thousands upon thousands of healthy foods. Almost all vegetable that you may come across is likely healthy, as are the majority of all fruits. Natural grains tend to be in the upper pinnacle of healthy eating, etc.

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But what are the healthiest foods – the foods that if you eat them regularly you are guaranteed to get the most nutrients you can from your meal? What are the foods that everyone should be eating in order to live a long and healthy life?

The Healthiest Foods – a Countdown

Quinoa (Whole Grains)

Whole grains are vital for healthy living, and quinoa is one of the healthiest of those whole grains. A rather bland food overall, quinoa is very easy to flavor with things like lemon, garlic, oils, salt, and other flavors that make it taste significantly better. It is extremely high in both protein and fiber, and it is also a good source of iron and magnesium.

Cranberries (Berries)

Berries are another extremely healthy food. They have a number of antioxidants that are vital for healthy living. Cranberries are just one of several berries that are extremely high in antioxidants, but all berries have their benefits and should be eaten regularly.

Spinach (Greens)

Greens are a great source of protein, fiber, calcium and other important pieces of nutrition. Spinach is actually not quite as good for you as Kale and Collard Greens, but Spinach is more versatile and can be eaten in far more ways that just salad, so it can easily become a staple in your cuisine even when you want to mix it up.

Soy

Soy is simply a fantastically healthy food. It has fiber, vitamins, Omega-3, protein, calcium – almost everything that you could need from a meal. It can also be found in almost every different type of food, as vegetarians can find soy meats, soy cheeses, tofu and other food types that can all be used to get soy in every meal.

Salmon

Salmon, however, is like soy on steroids. Loaded with Omega-3 fatty acids, protein and other beneficial nutrients, salmon has almost everything that you need all in one grilled piece of fish. It is also low in fat and cholesterol (high in good cholesterol), and is a great addition to anyone’s diet.

All five of those foods are considered some of the healthiest foods in the world – but beyond that, they are all also incredibly versatile, so it is not too difficult to get them into your daily diet regularly. For anyone who want to improve their overall health and wellness and planning on eating a significantly healthier diet regularly, these foods are the first place you should go. They are simply loaded with all of the necessary ingredients that you need in order to improve your health.

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Primal Eating & Pregnancy- Is It Safe?

Being pregnant is the happiest phase in a woman’s life but at the same time it is that period of life when you need to be extra careful about what you do, what you eat etc. Primal eating is a lifestyle that has become a craze in recent times. But is it safe for pregnant women? Let’s check it here.

Eating a high fat, nutrient packed, protein diet while you are pregnant will give the baby all building blocks required to create a strong and healthy neural connection as well as a resilient body. Eating a primal diet will benefit the mom to be to enjoy better sleep, enhanced energy and less nausea.

Primal eating

Also, including whole foods in your diet like grass fed, organic things will reduce the chances of synthetic hormones, pesticides and antibiotics exposure to the baby and so the little one will grow with a powerful immune system and nice hormonal profile.

Is Primal living safe in pregnancy?

Following the primal diet i.e. without vegetable oils, legumes, grains and low sugar is totally safe for the mother as well as the child. Avoid taking gluten, lectins and reduce your intake of sugar through avoiding the processed foods. This will help you to experience reduced bloating, prevent gestational diabetes as well as avoid weight gain etc.

A lot of women who consume complete primal diet during pregnancy face no nausea. Often times, keeping food in stomach is all what is required to avoid the feeling of nausea. Apart from eating the primal diet, walking is great for the pregnant women as well.

Take as much sleep as you can and drink lots of water. Move slowly and spend quality time in natural surroundings. Nurture yourself with what makes you happy and relaxed. Try focusing on positive things and you will experience healthy pregnancy.

Primal Blueprint is in fact a great option for all those wish to conceive or are already nursing or pregnant. You need to make sure that you know that certain nutrients and foods should be consumed for better pregnancy time.

Egg yolks are great as they are considered to be nature’s multivitamin. As they are rich in choline nutrient, suggest say that about 86 percent women do not have sufficient amount of choline. This is considerable because choline helps to protect against the neural tube problems. It even plays a very crucial role in overall brain growth, helping in to form the cholinergic neurons and connections between the neurons which are so important during first few years of a baby’s life.

Cod liver oil is another super food during pregnancy that is believed to be a sacred fertility food. It is one of the biggest Vitamin A sources. Also, it has more of Vitamin D/unit weight and Vitamin D is vital to pregnancy and fertility. This Vitamin D also promotes development of bones mainly during 3rd trimester when foetal skeleton starts growing at a rapid speed.

So, in all, it can be said that primal eating and living is safe and good during pregnancy.

 

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The Top Bases for Your Smoothie

Many different elements go into a smoothie…The first of these is of course the fruit and this is what is going to give the smoothie most of its flavor and most of its goodness. Then there are added things like water and possibly honey.

But what’s also highly important is that your smoothie contains a base. The base is going to be a fruit or perhaps something else that provides a) a very strong flavor and b) a smooth and creamy texture. Choosing your base will often serve as the first building block of your smoothie which will define the strongest flavour and provide the ‘smoothness’ that gives the drink its name!

smoothie

But what makes a good base for a smoothie? What options are there? Let’s take a look at some of the best…

Banana

Banana is perhaps the most popular smoothie base and is the key ingredient in the very most popular smoothie recipe: banana and strawberry. These two go perfectly together and also offer a large amount of potassium to keep cramps at bay. Banana is also a great source of vitamin B6 and is generally very delicious and creamy.

Avocado

The avocado is a very popular health food right now and this is down to numerous factors. Perhaps the biggest benefit of the avocado is that it is a healthy saturated fat. Fats have been vindicated recently as it has been shown that they have nothing to do with heart disease or many of the other conditions that they were previously accused of.

What’s more, is that avocado is delicious and very creamy. It also happens to be an excellent source of omega 3 fatty acid, which is one of the most impressive nutrients for its ability to improve the communication between cells, combat inflammation and more!

Mango

Mango smoothies are perfect for summers days when you want something really sweet and delicious. Mango is very smooth and has a great texture and it also happens to be a great source of numerous vitamins and minerals. In particular, it is an excellent place to get your vitamin C.

Peanut Butter

Not all your bases have to be fruits and vegetables. An option that is somewhat different is to choose peanut butter, which will provide you with lots of magnesium and zinc, lots of healthy sugar and good helping of protein. This is particularly useful for those looking to build muscle and if you combine it with other protein sources – like protein shake – then it can be highly effective in aiding with muscle building.

Protein Shake

Or why not add protein shake itself? This will add even more protein to your mixture and will also often add a lot of delicious flavor. Note that a lot of protein shakes are high in fats and carbs, so you should check the back of your shake before you add it to your healthy drink. Choose a plain whey protein and then add your own flavor instead by making it into a delicious smoothie!

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Portion Control: Answers Lie in the Palm of Your Hand

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When individuals are dieting, there are a lot of things that they need to implement into their ordinary daily tasks that can cause them some sense of annoyance. One of the biggest problems for dieters seems to be that the meals that the individuals need to eat have to be arranged in a particular way. Not only do the meals need to add up so that the individual is ingesting a predetermined percentage of carbohydrates, fats, sugars and the like.

However, here are some tips for dieters and other individuals who are looking to eat in a more healthy or controlled manner. While some diets may have you portion servings by using a cup, teaspoon or other measuring device. Instead, dieters might want to consider the portions dictated by the palm of their hand.

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Restaurants, both fast food and sit down establishments included, have gradually created bigger and bigger portions for their patrons. Dieters may feel discouraged and feel as though they need to avoid restaurants in order to stay on their diet. The good news for these individuals is that if you set your mind of what you can eat in a portion, you can always take the extra home and eat the rest of the meal or portions at another point in time.

Still, some individuals can have trouble even within their own home trying to portion their foods. Cups, teaspoons and tablespoons and scales for food can help, but these items are not always necessary. While it is not an exact science, by eating the amount roughly relative to the palm of one’s hand an individual can create an acceptable serving size for the individual. Some people have bigger palms, but this is a great way to estimate portions if an individual does not have and does not want to invest in measuring devices that some diets seem to recommend the use of when it comes to rationing food.

However, there are still even more helpful tips when it comes to portioning particular types of food, such as carbohydrates or meats or sugars. Proteins are best portioned when they are approximately the same size as the palm of the individual who is going to be eating the meat or protein portion. Salad, on the other hand, can be a larger portion.

For instance, a full serving of salad would be approximately the size on both of the palms of the individual who will be eating the salad, not including the salad dressing. Only a little bit of fruit should be eaten in each sitting, and this portion could be estimated by eating a handful as a portion. Pasta and other starchy foods should have a portion the size of the eater’s closed fist.

It is important to remember though that these estimates are just that – estimates intended to help individuals find a quick and easy way to measure their portions when they are preparing a meal. Every individual has different sized hands so two people would rarely, if chosen randomly, have the exact size meal portion estimates.

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Nutrition for a Healthy Mom and Baby

Being pregnant should be a joyous time for the soon-to-be mom and their baby, but for many it’s a scary time with preeclampsia, pregnancy induced hypertension, toxemia, and other conditions. While you may not be able to avoid having a problem during your pregnancy, there are some nutritional things you can do to reduce your risk.

Let’s have a look at some of those eating strategies.

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  • You should never be shy about dairy products because as a mother to be you need at least 4 servings or 1000-1300 mg of calcium daily. You also need at least 4000 IU’s of Vitamin D3 per day.

  • Iron is very important during pregnancy. You need to get at least 27 mg a day. You can increase your iron by taking an iron supplement. In fact, your doctor may instruct you to do so. The top 10 foods for iron are:

  • Artichokes
  •  Beans, chick peas, lentils and soybeans
  •  Dark, leafy greens (ie spinach, collards)
  •  Dried fruit (ie prunes, raisins)
  •  Egg yolks
  •  Iron-enriched cereals and grains
  •  Liver
  •  Mollusks (ie clams, oysters, scallops)
  •  Red meat
  •  Turkey or chicken giblets

Pregnant women need at least 70 mg of Vitamin C daily. Vitamin C helps to fight off infection and keep you healthy. Some good sources of Vitamin C include:

  • Oranges
  • Strawberries
  • Tomatoes
  • Broccoli
  • Dark Leafy Greens

You likely will have huge cravings but at the same time, you should decrease your fat intake so that it is no more than 30 percent of your total daily calorie intake. Make sure to read labels.

Omega 3s are important for the development of your baby’s vision and brain.

Easy on the mayo or cheese limiting your cholesterol to 300 mg a day.

Protein develops every cell of your baby. You need to eat 80 to 100 grams of protein a day. If you find that the smell of meat makes you sick, keep in mind that you can get your protein from drinking a whey protein shake.

Being pregnant isn’t easy and eating healthy can be a real challenge. Some days you’ll feel fantastic, while other days the idea of eating is the farthest thing from your mind. A healthy weight gain is generally 25 to 35 pounds. However, if you are underweight, you should gain 28 to 40 pounds and if you are overweight, you should gain15 to 25 pounds.

When your nutrient intake isn’t the best it could be, you increase your risk of developing pregnancy related conditions such as preeclampsia, pregnancy hypertension, toxemia, and HELLP syndrome.

 

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