Stress on Stress on Stress: What You Need to Know About Adrenal Fatigue

Stress is a common factor that most people share without even realizing it. The obvious stressors are the busy schedules, paying bills, caring for family, maintaining our relationships, and balancing our lives. Less obvious stressors include: physical stress such as that intense spin class or 6 mile run, physical illness, too little sleep, not enough down time, or working in a toxic environment. Many of my patients tell me “I don’t feel stressed” but it’s important to remember we are adaptable creatures. It’s amazing the level of stress and go-go-go that becomes normal after a while. Remember just because we have adapted to a hectic life doesn’t mean it’s not affecting our health.  Let’s talk about how stress affects our bodies, our health and what symptoms to watch out for.

What are Adrenal Glands Anyway?

Your adrenal glands are two small but potent glands that rest on top of our kidneys. They communicate with every cell, organ and gland in the body during times of stress to help maintain balance and ensure survival. They do this by secreting the hormone cortisol to help us adapt in stressful situations. These little glands influence many processes in the body from the immune system, hormone production, weight, and blood sugar. Cortisol turns off processes we don’t need in stressful situations and turn on processes we do. For example, if we are faced with a snarling bear we need to run, we need blood going to our legs, and heart, we don’t need to be digesting food or fighting off that cold you caught last week.

What is Adrenal Fatigue?

Adrenal Fatigue, also known as hypoadrenalism or adrenocortical insufficiency, happens when your body is not secreting sufficient amounts of cortisol and other adrenal hormones to meet your physiological needs. In other words, you’re overexerting and stressing yourself out so much that your body cannot keep up with your lifestyle demands.

We are not meant to be in a constant stress state, our adrenals are meant to help us adapt to stress in acute situations. Not to be pushing out cortisol day in and day out as we fight traffic, rush to pick up the kids, work late, then down coffee because we are sleep deprived. This push-push-push fast tracks us into adrenal fatigue, and stimulants like coffee and energy drinks not only mask our bodies signals telling us to slow down but push the adrenals further into fatigue. Essentially our little adrenals can only keep up for so long, before they can’t, and then we begin to feel it.

What are the Symptoms?

Some of the most common symptoms include:

  • Fatigue
  • Weakness
  • Difficulty falling asleep
  • Waking up at night worrying
  • Difficulty losing weight
  • Waking up feeling unrefreshed even after sufficient sleep
  • Feeling wired & tired at night
  • Craving salt
  • Low blood pressure
  • Irritability
  • Hyperpigmentation of the skin/malasma
  • Feeling exhausted after workouts or work days
  • Poor tolerance to stress

While mild adrenal fatigue is more common than severe cases, you may recognize the name Addison’s Disease, which is an example of severe hypoadrenalism. If you are experiencing five or more of these symptoms, you’re are most likely experiencing adrenal fatigue.

What are Typical Stressors?

Each person reacts differently to stress, and different situations in life stress people out in different ways. These are considered to be the top 10 most stressful events:

  1. Death of a spouse/child
  2. Divorce
  3. Marital separation
  4. Jail time
  5. Death of close family member
  6. Personal injury or illness
  7. Marriage
  8. Fired at work
  9. Marital reconciliation
  10. Retirement

Other major stressors:

  • Change in health of a family member
  • Pregnancy
  • Sex difficulties
  • Business adjustment
  • Change in financial state
  • Death of close friends
  • Changing jobs
  • Son or daughter leaving home
  • Addition of new family member
  • Change in living conditions
  • Kids starting school/changing schools
  • Change in sleeping and eating habits

The stressors above are sometimes situations that you cannot control, but you can help yourself to adapt better to them. There is a risk that the stress in your life is causing more harm than you realize, and it is pertinent that you develop a self-care routine.  To learn more about what you can do read my next blog.

If you’re interested in learning more about adrenal fatigue, or being tested to find out how your adrenals are doing give us a call at 1-650-271-9543 or book your free 15 minute phone consult online.

You Are What You Eat: Mindful Eating

Mindful eating is a key to good health

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As 2018 progresses, New Year’s Resolutions have either flourished or fallen flat. For those who made personal goals on bettering your health and creating a new and improved lifestyle, it can be challenging to create a fitness routine that works with your crazy schedule. But, that’s only half the challenge- the food that you consume plays a huge part in weight loss, overall well-being, and skincare. While you may be thinking, “there’s so much to know… where do I start?” Lucky for you, mindful eating could be the first step to changing your life!

 

What Is Mindful Eating?

Basically, mindful eating is a perspective change on how, and why, you eat the way you do. With training, individuals become more aware of their hunger and satiety cues from their bodies, which in turn helps them to gauge how much to eat during a meal. Mindful eating focuses on bringing attention to the present moment of eating, using all of your senses, and observing your mental and emotional responses to different foods. It’s all about savoring your food, slowing down and enjoying your meal, which in turn can help you assess your level of fullness easier.

 

Why Is This Important?

For some, their eating habits are tied to emotional responses in their lives. Mindful eating teaches discipline, but is different than calorie-counting. Some individuals suffer from binge-eating habits, or eating when stressed or bored. Mindful eating aids in creating positive, healthy, and strategic ways to enjoy food without overindulging. When you are aware of poor eating behaviors, it is easier to correct them and replace them with nourishing ones.

 

Does It Actually Work?

Yes. There are several benefits to mindful eating. Besides a greater awareness of hunger and fullness, there is typically less weight regain that follows after dieting. There is also a higher level of self-esteem, and can act as a healthy coping mechanism for obesity and binge eating disorder. There can also be spiritual benefits to mindful eating, which is typically a Buddhist spiritual practice.

If you want to make a change in your life, mindful eating is a great place to start. When you change your perspective about your eating habits, there will be real-life changes that are tangible and will show results. We, at Wild Women Wellness, believe in you. For more information on our services, you can visit our website or give us a call at (650)-271-9453.

How To Eat Healthy On a Road Trip

The end of the summer is a perfect time to take a road trip. Whether it’s a few cities or states away, road trips can create lasting memories and show you a different side of life you’ve never seen. Proper planning is essential, and your diet is no exception. It can be difficult to eat healthy when you’re traveling, but with these tips and tricks, you’ll be able to stay on track and still enjoy your time sightseeing!

Places To Stop

If you’re making a pit stop at a gas station to fill up the tank, you can easily fill up your tummy as well! While the healthy options are few and far between, there are still a few healthy foods that you can eat. Beef jerky is a great source of protein, and trail mix or nut mixtures can be a great snack to tide you over until you find something more filling. Plain potato chips can also be an option.

If you’re looking to stop at a restaurant or pick up some groceries, the best way to pick places to go is by trusting your handy-dandy smartphone. Whole Foods is a great store that can give you healthy and tasty options, or you can search for the closest “Health Food Store” which can bring up some great options. If you’re lucky, you can catch some farmer markets and get some fresh, organic cooking ingredients! When looking for restaurants, I’ve had the best luck searching “Vegan Restaurants,” which bring up organic restaurants that have great options for food- even if you’re not a vegan.

Pack Healthy Snacks

Another way to eat healthy on road trips is to pack lots of healthy options before you hit the road. Food prep will be your best friend, whether that means getting recipes ready or prepping some fun snacks. Nut mixtures are my favorite to bring along, since there’s a variety to choose from and I usually feel pretty full after. Packing bars like Quest bars, Kind bars, and GoMacro bars is also a good idea. Bringing lots of water is a necessity, along with herbal teas to mix it up and add some oomph to your drink.

Snack Ideas

Looking for some new, healthy, and delicious snacks to bring along? We’ve got you covered! I have a plethora of healthy recipes on my website, with a section dedicated to healthy snack options (my favorites are the kale chips and the apple/almond butter combo!) There are also several recipes that can be found on ThatCleanLife.com, which specifically focuses on healthy recipes and helps you create a plan just for you and your dietary needs. One of my favorite recipes, that works especially on the road, is the Campfire Baked Apples.

Here at Wild Women Wellness, we’re all about giving you the tools to live a happier, healthier life. Eating on the road doesn’t have to be hard when you follow these tips. If you’re interested in learning more about health and wellness, you can visit my
website or give us a call at (650)-271-9453.

Causes & Treatments For Tension Headaches

Tension Headaches

Everyone can agree that headaches are awful. There are a number of different types of headaches, and tension-type headaches are some of the most common. They feel like a gradual onset of steady pressure or a dull ache in your head, where the pain is usually bilateral, and can be debilitating. It can feel as though your head’s in a vice. Western medicine has taught us that our first line of therapy should be over the counter pain medication, like ibuprofen, and they do work! However, we should be asking ourselves, why am I experiencing these tension headaches, and what can I do to fix the underlying issue? Know there are safe, effective, natural treatments for tension headaches.

Causes

Before you can effectively treat your headache, you must uncover the triggers. Contributing factors include stress, depression, poor posture (slumped at your desk? Riding your motorcycle to work everyday at 60+mph?). Your face, neck and erector muscle that run all the way up your back and attach to your head start to tighten, in which they lock down and create a tension headache. While these are the most common causes of tension headaches, reactions to drugs or foods, magnesium deficiency, and low neurotransmitters are also common causes for tension headaches. Luckily, tension headaches can be improved with a number of natural therapies.

Physical Medicine

One of the most common and beneficial treatments is to invest in physical medicine to help relieve tension or postural problems that are causing the headaches. We suggest massages, physical therapy, chiropractic care, acupuncture, and yoga as ways to improve body tension and posture. Finding a good physiotherapist that can retrain your body movements and postures to reduce postural triggers is a great place to start. The right registered massage therapist (RMT) can help loosen up and relieve tension in muscles. Foam rolling at home can also significantly loosen up fascia and muscles, relieving pain and tension. Everything is connected in your body: it’s important to consider a holistic approach.

Relaxation Techniques

Stress is one of the leading causes for tension headaches, and a great practice to help alleviate the pain is learning how to relax tight muscles. The first step is breathing into tension when you feel it coming up, and then focusing on relaxing those muscles. Getting up and moving around to get some fresh air or exercise can also help. Learning some relaxation techniques are effective, and can save you from the side effects of drugs.  It validates the mantra behind natural therapies: that rather seeking relief from a drug, there are ways to control the headache naturally. This is not to say that using over-the-counter medications are not effective – we simply urge those who suffer from headaches and other ailments to not become dependent on a drug to relieve their symptoms.

Nutritional Supplements

Another piece to consider is your diet and nutritional status. Some headaches can be caused by food sensitivities or allergies, low magnesium levels, low vitamin D and other vitamins. A study conducted on Italian students showed that “supplementation with 180 mg magnesium twice per day produced a symptom reduction of 87.5%, with 100% of the patients experiencing at least a 50% reduction in symptoms,” (Murray and Pizzorno 641). Supplements to consider include:

  1. Vitamin D 5000IUs daily
  2. Magnesium 300-400mg/daily
  3. Fish oil, 3gms daily of combined DHA/EPA
  4. Grape seed extract or pine bark extract

For more information on how to treat tension headaches or other ailments naturally, you can visit our website or give Wild Women Wellness a call at (650)-271-9453.  

 

Sources:

Murray, Michael T, and Joseph E Pizzorno. The Encyclopedia Of Natural Medicine. 3rd ed. New York: Atria Books, 2012. Print.

Hair Loss in Women: Top Causes and Treatments

Hair Loss

Did you know on average women lose between 50-100 hairs per day?  For women, hair loss, or alopecia, can occur and become a concern for those who don’t understand why it’s happening. There are two different types of hair loss, focal (small patches) or diffuse (all over). It’s extremely important for women, and men, to understand what their body is telling them, and what they can do to help restore their body balances.

  • Hormone Imbalances

Hormone imbalances in both women and men can cause hair loss. If you suffer from female-pattern hair loss, it’s more diffuse than characteristic male-pattern baldness. Factors that can contribute to hair loss are testosterone excess, insulin resistance, polycystic ovarian syndrome, and low antioxidant status. There are ways to put your body back in its natural orbit, such as improving blood sugar regulations with diet and lifestyle changes, increasing antioxidant intake, and considering a saw palmetto extract (Murray and Pizzorno 361).

  • Hypothyroidism

One of the most common signs of hypothyroidism is hair loss, this can include the outer edges of the eyebrows, and can be worsened by stress. Getting your thyroid back into balance is easy with the right help, and can restore your hair back to a healthy place.

  • Nutritional Deficiencies

A wide variety of nutritional deficiencies can be linked to hair loss. The most common ones are zinc, vitamin A, essential fatty acids, and iron. Low iron can cause anemia, fatigue, especially worse with your cycle, and hair loss. A simple blood test for ferritin and a CBC can tell you if you are anemic, and iron pills can help restore healthy levels.  “There is a very strong association between low body iron stores and diffuse hair loss in women,” (Murray and Pizzorno 632).  

  • Drugs and Medications

Certain types of drugs and medications can cause hair loss, be sure to check the list of side effects of all your medications if you suspect this may be the a factor.  Medications that have chemotherapy agents, such as fluorouracil, are a prime example of medications that are easily identifiable as the cause of hair loss. It’s extremely important to know the side effects, and how some of your medication may deplete other nutrients. If you are unsure, ask your doctor, and for a good online resource check out Mytavin.com. If you are on medications you can minimize side effects with proper supplementation, or even find safe effective alternative treatments. For more information find a Naturopathic

  • Celiac Disease

Celiac is a commonly missed and very problematic dis-ease in the body. It’s when the body can not absorb or tolerate gluten, an intolerance to gluten. The side effects can range from joint pain to fatigue, to hair loss to long standing digestive discomfort. Because individuals react differently to their gluten intolerance, they may not have apparent gastrointestinal symptoms. Hair loss is a common, less obvious symptom of Celiac disease. It is recommended that the test for human anti tissue transglutaminase antibodies (IgA anti-tTG) is done and in some cases a tissue biopsy of the small intestine is done.

At Wild Women Wellness, Dr. Tanya Escobedo specializes treating hormone imbalances, including thyroid, we do testing for iron, zinc and other nutritional deficiencies, CBCs, celiac testing, and many more tests. Dr. Escobedo is knowledgeable about prescription medications and safe natural alternative to help you choose the right therapy for you. If you are interested in learning more about Wild Women Wellness, you can visit our website or give us a call today at (650)-271-9453 to set up your appointment!

 

Sources:

Murray, Michael T, and Joseph E Pizzorno. The Encyclopedia Of Natural Medicine. 3rd ed. New York: Atria Books, 2012. Print.

Treating Seasonal Allergies Naturally

Seasonal Allergies

As spring continues to move into summer, the weather change bringing the seasonal allergies we all dread. Runny nose, sore throat, red and itchy eyes – the list of symptoms can go on and on. Your first move has always been to go straight towards over-the-counter medicine to treat your symptoms, but have you ever thought of a natural approach to treating your seasonal allergies?

Understanding Allergies: What Are They?

According to the Asthma and Allergy Foundation of America, an allergy is “when the body’s immune system sees a substance as harmful and overreacts to it.” Some of the most common allergies are to mold, pollen, dust mites, animal hair, food, and the environment. Seasonal allergy symptoms typically include “sneezing, itchy eyes, nose, or roof of the mouth, runny or stuffy nose, and watery, red, or swollen eyes.” However, many find themselves experiencing seasonal allergies for longer periods of time and at a more intense rate.

Why Treat Allergies Naturopathically?

Instead of trying to suppress the symptoms with pharmaceutical medicine, our holistic approach of treating allergic symptoms goes deeper to the cause as to why a person’s immune system is overreacting. Using herbs, homeopathy, and nutrients, naturopathic doctors aim to find and treat the root of your problem, instead of prescribing our patient’s medicine that will only temporarily treat the symptom.

Holistic Approaches to Treating Allergies

  1. Improve your diet – identify and take out food sensitivities and food allergies. This lowers the burden on the immune system reducing the allergic threshold of the immune system, thus making you more resilient to the allergy season. Avoiding trans fats can help as well.
  2. Integrate nutrients to stabilize the immune system, such as magnesium, vitamin C, vitamin D, and vitamin B5 and B1.
  3. Support the stress system- when stress is high, the immune system is taxed and allergies can get worse. Adrenal support can help make you and your immune system more resilient.
  4. Hesperidin, a nutrient from citrus fruits, has been shown to reduce symptoms of allergies.
  5. A good quality probiotic is essential to supporting healthy immune system and allergy resilience.
  6. Try correcting hypothyroidism- balancing the thyroid has shown to improve symptoms of allergic rhinitis.
  7. Quercetin in high dose has been shown to be effective at stabilizing mast cells- 100mg twice daily. 

Dr. Escobedo has had great success helping her patients improve their immune health, reduce allergy symptoms and identify and eliminate food triggers. If you are suffering from allergies, or think you may have food or environmental allergies, come in and get your blood test today. If you’re interested in learning more about the services provided at Wild Women Wellness, you can visit our website or give us a call at (650)-271-9453 today!

 

The Vibrant Future of Psychedelic-Assisted Therapy

psychedelic-assisted therapy

The great thing about our modern medicine in today’s world is that new discoveries are being made everyday through research and new forms of thinking. Practices that were under-researched and deemed taboo decades ago are now being re-examined with a new perspective and research, with the hopes of finding new leads and cures to diseases. One in particular that is making waves and holds a promising future in the medical world is psychedelic-assisted therapy to help treat anxiety and depression.

What is psychedelic-assisted therapy?

The official definition of psychedelic-assisted therapy is “therapeutic practices involving the use of psychedelic drugs, particularly serotonergic psychedelics such as LSD, psilocybin, DMT, MDMA, mescaline, and 2C-B, primarily to assist psychotherapy.” Currently, medicine such as LSD, MDMA, and psilocybin are Schedule 1 after liberal use in the 60s. Recently MAPS has entered phase 3 trials using controlled doses and settings and under the care of doctors and psychiatrists. The results are impressive, Post traumatic stress disorder (PTSD) which historically has had poor treatment outcomes is showing promising results after treatment with MDMA. And terminal cancer patients are finding peace and improved quality of life after a session with psilocybin (magic mushrooms).

Why is this important?

Put aside all your preconceived notions of what you know of psychedelics, and ask yourself if there is a medicinal value to these compounds. Doctors, psychiatrists, and scientist are diligently conducting experimental trials and gathering concrete data. Properly treating mental health diseases remains a struggle for the U.S. health system, and psychedelic-assisted therapy is the next road we are traveling down for help. The conversation about mental illness has been shifting, through social media campaigns to break-out TV shows surrounding teen mental health, and the societal change in its belief that vulnerability is not weakness. The stigma around mental health has completely changed, let’s shift the stigma around psychedelic so we can be open to new potential very effective medicine

What are the benefits?

Along with data comes personal anecdotes of patients who have had positive experiences with psychedelic-assisted therapy, including a musician sharing his experience with micro-dosing LSD and the positive effect it had on his life. Micro-dosing is the practice of taking small, incremented doses of psychedelic medicine on a consistent schedule to improve mental health or access creativity. People are sleeping better, eating better, and have a more mindfulness experience of life. This practice significantly alters one’s ability to process emotions, in the hopes of decreasing anxiety and depression in patients.

So what does the future look like for psychedelic-assisted therapy? It’s bright, full of color, hope, and the ability to help change lives for the better. With the proper research and doctors committed to the practice, there will be a new and improved way to help treat and cure mental illness.

For more information on our services at Wild Women Wellness, you can visit our website or give us a call at 1-650-271-WILD. For more information on psychedelic-assisted therapy see the Trip Treatment article in the New Yorker and MAPS.org.

Kava Kava and L-theanine – Natural Anxiety Remedies

Kava Kava

With anxiety on the rise many people are looking for natural treatments to help alleviate symptoms. L-Theanine and Kava Kava are two supplements that show a lot of promise in giving sufferers relief without pharmaceutical intervention. Not only are these used for home use, they are also gaining headway in the social scene on the west coast.

L-Theanine: The Relaxation Amino Acid

Black tea is rich in L-theanine, an amino acid that helps promote the release of alpha brain waves which are linked to both physical and emotional relaxation. Research studies have associated L-theanine with a reduction in both psychologically and physiologically stress responses, easing the symptoms of anxiety.  How can you enjoy these benefits today? Enjoy brewing up your favorite green or black tea. A longer brew time of black tea can yield about 27mg of L-theanine and green tea about 7mg. A therapeutic dose is about 200mg daily and can be taken as a supplement away from food for the best result.

Kava Kava: An ancient root that promotes euphoria

Known as the “root of happiness” Kava Kava is a root used ceremonially in Pacific Ocean cultures. Traditionally it’s prepared by grinding the root and mixing with water. Kava has sedative, euphoriant, and entheogenic properties when ingested and anesthetic properties when applied topically. Typically kava is prepared as tea, and also comes as a powder, capsule or paste. Studies have shown it can provide significant relief from anxiety .

Kava usage guidelines

  • Liver toxicity – there has been some debate over the years of the safety of Kava and liver toxicity. However the root has been ingested in indigenous communities for over 1500 years with no indication of liver toxicity and recent review and research has established that ingestion of Kava is not linked to liver toxicity or long term liver damage.  I recommend consuming Kava in the traditional prepared form- as tea, powder or capsule, not as a tincture or alcohol extraction.
  • Alcohol – Kava kava should not be used with alcohol. It also should not be taken by individuals with a history of alcoholism.
  • Purity – Be sure the kava product you are taking contains only kava root.
  • Other medications – Let your healthcare provider know about all medications you are taking to ensure there are no drug interaction risks.

Kava Kava

Kava Bars: The New West Coast Craze

Kava Kava has become extremely trendy on the west coast – so much so that “kava bars” are popping up everywhere. MeloMelo in Berkeley is the bay area’s first exclusive kava kava bar and provides its patrons a place to get together and enjoy the incredible effects of the miracle root. Kava Lounge SF is a kava bar in the San Francisco area offering the same euphoric effects. Instead of hitting the club, skip the alcohol and try a Kava lounge for an amazing time.

It is important to work with a healthcare provider who can give you proper dosage and usage instructions when using any type of supplement. Contact Dr. Escobedo at Wild Women Wellness to discuss your health needs.

 

Anti-Anxiety Secrets of Natural Medicine: GABA & Phenibut

Phenibut

Suffering with anxiety can be lonely and difficult. Utilizing traditional treatments can create even more apprehension as patients are left with a host of side effects from prescription medications. Naturopathy utilizes nature to help restore balance and a sense of calm. Neurotransmitter GABA and a derivative of GABA called phenibut can have a significant effect on mood based on how high or low their levels are in the body.

GABA & Phenibut in the Body

Low levels of the neurotransmitter GABA have been associated with panic and anxiety disorders, depression, alcoholism and bipolar disorders. GABA is not directly absorbed into the brain, taking GABA is not the best way to restore levels. Phenibut combined with activated B6 can be taken orally and has been shown to provide relief within an hour. Phenibut, which can cross the blood-brain barrier, will bind to GABA B receptors and have an anxiolytic effects. Phenibut is valuable as it is able to lower stress levels without adversely affecting an individual’s performance.

Yoga: The Secret Weapon

Physical activity is a great all-natural way to help the brain produce the feel good endorphins. Even a short exercise session of 20 minutes can help create a sense of calm and improve overall mood and outlook.  While all exercise can increase GABA, yoga, in particular, can act as a powerful catalyst to increased GABA levels.

There is substantial evidence that supports the correlation between yoga practices and GABA levels in the brain. A study was performed with 8 yoga practitioners and 11 control subjects. The yoga practitioners did 60 minutes of yoga posturing and breathing while the control group read quietly for an hour. Following the experiment, MRIs showed 27% increase in GABA compared to the control group. A second study compared 19 yoga practitioners with 15 walkers. The participants did yoga or walked for an hour three times a week for 12 weeks. In the end, Yoga practitioners had improved mood and anxiety compared to those who walked, and MRI results showed increased GABA in the thalamus.

Visit Wild Woman Wellness for Guidance & Support

Dr. Tanya Escobedo of Wild Woman Wellness is a licensed Naturopathic Doctor in Redwood City, California. She uses special testing to safely evaluate neurotransmitter imbalance, and uses natural treatments to restore balance by addressing the root cause – without using drugs or causing adverse side effects.  Contact her today for your complimentary 15 minute phone consult.