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Dealing With Stress

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There is a biology to stress, a physiological consequence.  No person feels it more than the female body, especially just prior to, during or immediately after menopause. Here’s why: The adrenal glands – two pyramid-shaped glands, one atop of each kidney – emit stress hormones when we are ‘under the gun’, and who aren’t these days?  But if you’re a gal and you have the myriad responsibilities that so many women do in this day and age, then you’ve likely exceeded your appropriate stress hormone levels throughout the years. That can have far reaching consequences, including heart disease, bone loss, and even dementia.  

Each of us has some ability to cope with the totality of mental, emotional and physical stress factors. The limit of that ability — the point at which, if we exceed it, our health fails — is our threshold. Our current health appears to be the end result of many cumulative factors. But when it comes to being female, menopausal and having led a life of high stress, health hinges on one major factor: Adrenal status.  Your adrenal glands are like battery backups to your ovaries.  When you hit menopause (and even just prior) and your ovaries begin the natural process of shutting down production of estrogen and other hormones, your adrenal glands are meant to kick into gear and compensate.  If they don’t, it’s because they can’t! They’re tired. They’re exhausted and not able to produce the necessary hormones that would otherwise have you experiencing a much more balanced menopause and post-menopausal transition.

Stress is North America’s number one silent killer. But deaths are no longer due to being chased by a hungry tiger, as was the case of our prehistoric ancestors. Instead, an insurmountable amount of stress can come in the way of having a family, a job, managing household chores, juggling documents, deadlines, phone calls, and paying bills… It’s endless. Either way, your adrenal glands can’t tell the difference.  More interestingly, whereas the fight-or-flight response has been described for years as the typical way that all people respond to stress, when it comes to women it is slightly different. Recent research by Shelley Taylor, Ph.D., a distinguished professor of psychology at the University of California, Los Angeles, along with colleagues, says that females seem to "tend-and-befriend".  This behavior describes a very different pattern that Dr. Taylor`s research group has found in women who are stressed. It seems that most of the earlier research on the fight-or-flight response was done using male subjects. Taylor has found that females - even female animals from different species - respond differently to stress than males. Females under stress nurture themselves and their young ('tending') and form alliances with others ('befriending').

Psychology aside, adrenal stress is also brought on in the way of environmental toxicity and sedentary lifestyles. What we once suspected or heard rumoured, we now know for certain: our air, our water, our food and many of the everyday objects we employ are a constant threat to our adrenal and general hormonal health. I have two general pieces of advice when it comes to supporting tired and worn adrenal glands:

First, get tested. Consider asking your healthcare physician to run “The Adrenocortex Stress Profile” offered by Genova Diagnostics. It is a powerful and precise non-invasive salivary assay that evaluates bioactive levels of the body’s important stress hormones, cortisol and DHEA. This profile serves as a critical tool for uncovering biochemical imbalances that underlie anxiety, depression, chronic fatigue, obesity, dysglycemia and a host of other clinical conditions.  The results will allow your health care provider to make recommendations for lifestyle and supplemental modifications.

Second, consider food to be thy medicine.  Here are my top 10 stress-lowering, adrenal-supporting foods:

10) Almonds: They are great stress relievers. They're packed with vitamin B2 (riboflavin), vitamin E, magnesium and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

9) Broccoli: Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic and even depression.

8) Whole Grains: Yep, ccarbohydrates are certainly back in style! Low-carb diets were always a bunch of hooey: Carbs boost serotonin levels and thus have a calming, soothing effect. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta.

NOTE: In case you’re worried that you may have celiac disease (gluten intolerance), you can now get checked at home.  1 in 100 people have full blown celiac disease and don’t know it! http://celiachometest.com/ 

7) Organic dairy: Taken in moderation, it has an ingredient in it called casein, which - as long as you are not allergic or sensitive to it - it can help increase dopamine. Dairy also has a wallop of B2 and B12, which are often associated as being depleted with stress.

6) Citrus: Lemons are an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it. It will also help increase pH levels to a more alkaline state.

5) Berries: These little miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. They sweep up the mess left behind by stress-caused free radicals

4) Sushi: The seaweed in maki (rolls) has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid, which is helpful for your adrenal glands.  In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.

3) Decaf Green Tea: The EGCG and naturally occurring Theanine found in decaffeinated green are naturally relaxing and contribute to the production of the feel good chemical (called dopamine) in the brain

2) Fish: Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the happy brain chemical serotonin; a vitamin B12 deficiency can even lead to depression. Also, the EPA and DHA from the essential fatty acids found in fish are a key elements to stress reduction and mood.

NOTE: be sure to check the Environmental Working Group list for fish that are safe for mercury levels www.ewg.org/safefishlist

1) The Ultimate Zen Breakfast!: Black strap molasses will chill you out thanks to the iron, B vitamins and zinc it contains. Have it on some oatmeal to increase serotonin, add yogurt for the dopamine, bluberries for the antioxidants, sprinkle some flax seed on top for the essential fats, and pour some almond milk on top to finish it off!

 

Bryce Wylde
Is one of Canada's leading experts on natural medicine. He is the author of The Antioxidant Prescription and host of Wylde On Health on CP24. 
www.homeopathicdoctor.ca


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