Stress – Our New Epidemic

by Marcelle Pick, OB/GYN NP

In recent years, the word stress has taken on negative connotations, but from your body’s point of view, stress means any type of demand or challenge that requires the body to expend extra energy. Getting up out of your chair and moving across the room is a minor stressor because it requires more effort than remaining seated. Mobilizing energy and focusing on any given activity – getting dressed, playing with children or even preparing dinner causes your body to expend energy – and it’s an essential part of living. But our stress response was never meant to be a permanent condition.
In today’s world women are just inundated with stress - stress that doesn’t let up. Careers, relationships, kids, parents, the constant flow of electronic information, environmental stressors, hormone shifts, chronic health issues and even changes in our diets all add up to a heavy stress load on our bodies and minds. We’re all familiar with what causes stress, but what we aren’t so familiar with is our body’s response to this stress and the ways in which the stress we face today ends up depleting our energy and affecting our health.

Sometimes we are also acting out the effects of historical stress: reactions to present-day events that are made more difficult or intense because of our past experiences.

Do you find yourself unable to slow down during the day – feeling the need to keep up a pace which seemingly gets faster ever day? Do you lie awake at night physically exhausted but mind racing? Do you wake every morning feeling overwhelmed and exhausted? Do you struggle through your days feeling forgetful, depressed, tired and irritable? Do you reach for caffeine to jump start you at the beginning of your day or keep you going through the day? Do you crave sweets during the day? Are you losing muscle mass and gaining fat? Do you get frequent headaches?

If you answered yes to some or all of these questions, you aren’t alone! Thousands of women experience these same feelings every day. And getting more sleep just isn’t the answer. You may be experiencing adrenal dysfunction.
You may not think much about your adrenals, but they are crucial to your health, mood and well-being. Our adrenals are walnut-sized glands located on top of each kidney. These glands serve as important manufacturing centers for many of the body’s hormones. The innermost section of each gland produces adrenaline and noradrenaline. The layers outside the center, called the adrenal cortex, produce other hormones, including cortisol, DHEA, progesterone, estrogen and testosterone.
Cortisol is a great hormone which converts fats and proteins into energy, calibrates our heartbeat, balances electrolytes, keeps us alert and counteracts inflammation.

Under ordinary circumstances our adrenals are designed to give us bursts of strength from the little burst of energy that is needed to wake us up in the morning to the stimulating hormones that keep us alert, awake and focused throughout the day. Ideally as evening comes, our adrenal production is supposed to steadily decline and allow us to relax and eventually sleep.

When we experience a stressful situation like an unexpected crisis at work, or a car accident, your adrenal glands pull all your body’s resources together into the ‘flight or fight’ mode by increasing the production of adrenaline and cortisol. These instantaneously increase your blood pressure and heart rate, sharpen your senses, release your energy stores for use, and shut down digestion and other secondary functions. This is exactly what your body should be doing. But it shouldn’t be doing it for very long. When chronic stress repeatedly forces our adrenal glands to continually produce high levels of cortisol, the adrenals slow down in their ability to regulate your other hormones. And the continual flood of cortisol may start to damage healthy tissue.

Women with adrenal dysfunction often have trouble in a wide variety of ways: sex-hormone imbalances, thyroid abnormalities, blood sugar dysregulation, fibromyalgia anxiety, depression, cardiovascular issues, inability to concentrate, poor memory or poor immune function.

Stress just isn't uncomfortable and unpleasant - it can actually be dangerous.  Numerous studies have linked chronic stress to such life threatening conditions as heart disease, diabetes, as well as migraines, thyroid abnormalities, digestive disorders and backache.  Stress has also been linked to a variety of autoimmune disorders (sometimes making them worse or sometimes setting them off) such as Crohn's disease, lupus, asthma, multiple sclerosis and Hashimoto's thyroiditis.  It makes sense that stress is dangerous because none of our body's systems operate in isolation.  There is a lot of cross talk between all our systems, including adrenals, sex-hormones, thyroid, gut and brain.

Although men and women have the same basic biology, when it comes to adrenal function, I sometimes think that women carry an extra burden. Women often put other's needs before our own - both at home and at work.  Women also may have more than their fair share of trouble saying 'no’, setting limits and taking time for themselves.  This is something I always encourage my patients to be aware of - and to try to make changes accordingly. Mothers may also have an additional layer of stress. Child rearing has many demands that may not let up until your children are college age or even beyond!  While caring for others is important, so is taking care of yourself!

If you think you may have adrenal dysfunction the first step is to have a full physical exam to rule out any serious underlying conditions which may be causing your symptoms. The good news is that once you have identified adrenal dysfunction as your condition, you can address all your symptoms and heal the underlying problem that is causing them. You can change your diet, adjust your lifestyle, and reprogram the emotional patterns which are stressing you out.

Marcelle Pick, author of The Core Balance Diet, earned a B.S. in Nursing and a B.A. in Psychology from the University of New Hampshire and an M.S. in Nursing from Boston College–Harvard Medical School. Certified as nurse practitioner for both OB/GYN and pediatrics, Pick has served as medical advisor to Healthy Living Magazine. She also writes a bi-monthly newsletter for WomentoWomen.com. Her radio show, Core Balance for Women’s Health, airs weekly on Hay House Radio.

Averting a meltdown by Edward T. Creagan, M.D.

If we are attentive and if we listen, we can sometimes learn from others' experiences. A middle-aged professional from a small Midwestern town shared with me the following story.

She was a woman in her early 60s who had undergone major surgery, chemotherapy and radiation for a serious malignant condition. After her treatment, her energy and vitality were half of what they had been. She was restricted to working 20 hours a week, and even then some of that time was not particularly productive because of fatigue. As the weeks passed, however, she felt her energy return to almost normal. But then she made a serious miscalculation.

Rather than nurturing the healing process, she jumped on the corporate treadmill of morning and evening meetings, board activities, speaking commitments and social engagements. You can easily predict what happened. She had, in her words, a "total meltdown" and required medical support and rest to recover.

It is so very easy for us to become overcommitted and over engaged, until we use up our reserves and there is nothing left. So, how do we avoid this minefield? Some of the things that I have learned:

1. Know your priorities. Focus on what must be done rather than what would be nice to do.
2. Give yourself a break. Get enough sleep and get some time away from the daily demands.
3. Learn to say no. Have the confidence and, yes, the courage to say, "No thank you, I will not be able to do this."

5 Surprising Reasons You're Gaining Weight

5 Surprising Reasons You're Gaining Weight
Extra calories may not be the only cause of weight gain.
By Kathleen M. Zelman, MPH

It's no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there's little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up.

Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain.

"Weight gain is so complicated; there are so many factors that can impact your weight. It is more likely a combination of things more than just one factor," explains Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work.

Here are five factors that can cause the scale to creep up when you least expect it.


1. You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested. "When you don't get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently," says May.

When you're tired, you also don't handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.

Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.

Strive to get eight hours of sleep each night.

"Add about 15 minutes to your bedtime and see how you feel," suggests May. "Continue to experiment with additional 15-minute increments until you find the ... amount of sleep that is right for you."

When you develop good sleeping rituals and get regular exercise, you sleep better, she adds.

2. You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.

"Stress response, whether it is 'fight-or-flight,' juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode," explains May. "Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause ... obesity in the abdominal region."
The most common medical condition that causes weight gain is hypothyroidism. A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.

"If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism," says May.

Much rarer is a condition known as Cushing's syndrome -- a disorder caused by an excess of the hormone cortisol -- that can also result in weight gain.

5. You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.

"It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change -- usually a loss of hip and thigh weight. And they start to gain more in the middle," says Bowerman. She explains that estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men). This spare tire around the middle has been not so affectionately called the "menopot."

The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.

"Women need to understand how critically important weight lifting and strength training is to their health," says Bowerman. And don't worry, doing strength training won't make women muscle-bound, experts say.

Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain