Ultrametabolism Ch. 10 Subdue Stress Part 2
Devotion from JESUS Calling: February 25
Rest in My Presence, allowing Me to take charge of this day. Do not bolt into the day like a racehorse suddenly released. Instead, walk purposefully with Me, letting Me direct your course one step at a time. Thank Me for each blessing along the way; this brings Joy to both you and Me. A grateful heart protects you from negative thinking. Thankfulness enables you to see the abundance I shower upon you daily. Your prayers and petitions are winged into heaven’s throne room when they are permeated with thanksgiving. In everything give thanks, for this is My will for you.
Devote yourselves to prayer, being watchful and thankful.
In everything give thanks; for this is the will of God in Christ Jesus for you.
—1 Thessalonians 5:18 nasb – http://bit.ly/eF5kSq
“Be Still My Soul,” Selah
Ultrametabolism: Subduing Stress: How Stress Makes You Fat and Relaxing Makes You Thin
Last time we met we talked about how stress makes us fat by causing the adrenal gland to release cortisol, that is part of our flight or fight response. Part of this produces a response that it inhibits our response to leptin, a hormone that tells us we are full, and leptin slows down our metabolism, and increases our blood sugar. Sugar stays in blood instead of going into cells to make energy, and this can lead to insulin resistance, a condition where the cell gets resistant to letting insulin inside to bring the sugar inside where it turns into energy. Even though our metabolism slows down when leptin is inhibited we tend to eat more and crave sugar. As a consequence we gain weight around the middle, and it’s the abdominal fat (VAT) that produces more stress hormones, leading to more fat, and it becomes a viscious cycle.
Going back to Ch. 9…when we eat too much sugar in any form, our body develops a dangerous resistance to insulin. Insulin is what carries the sugar into the cells to be used for energy….when there is to much the sugar stays in the bloodstream making it hard to lose weigh, and is associated with every disease releated to aging, including cancer, dementia, heart disease, and of course diabetes.
Last time we stopped with Training our Body and Mind to Relax by Following 6 Steps:
- Identify and reduce the causes of stress:
- Practice relaxation
- Eat Stress Reducing Foods and Avoid Stress Producing Foods
- Use herbs to reduce your stress
- Use supplements to reduce your stress
- Measure your stress response with testing
- Identify and Reduce the Causes of Stress:
Take a piece of paper and jot down the things that cause you stress: Job? Relationships? Financial situation? Kids, state of the world…
What does JESUS tell us to do: “Casting all your cares upon ME for HE careth for you.” I Peter 5:7
“Do not worry about tomorrow for tomorrow has enough cares of it’s own.” Matt. 6:34
Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Philippians 4:6
There are many physical stressors to consider: Being obese, chronic illness, allergens, toxins, sugar, high fructose corn syrup, trans fats, hormones out of balance, chronic infections, low mineral levels such as magnesium, alcohol, tobacco, drugs…
We need to get alone with the LORD and ask HIM to give us rest….”Come to ME all ye who are weary and heavy laden and I will give you rest.” Matthew 11:28
Come before GOD and ask HIM to show us where our priorities need to be…keep our minds on HIM. .. Thou wilt keep him in perfect peace, whose mind is stayed
on thee: because he trusteth in thee. Isaiah 26:3
- Step 2 Practice Relaxing
Breathing exercise-take some time to get alone for 30 minutes or so and just take deep breaths and relax. Do this several times a week…use it as a time to pray or meditate on Scripture.
This is where you have to be careful and not get into things that will take over your minds in false teaching….Dr. Hyman mentioned several things in his book that I don’t feel comfortable with as a CHRISTian and I would encourage you to relax focusing your mind on CHRIST., praying, giving HIM thanks, studying HIS WORD…make it a PRIORITY to spend time with the LORD in the morning…throughout the day, and then again at nigSauna is a very effective way in reducing the Stress Response…i am living proof of that. I have sauned for years to help reduce my stress…cause one of my reactions to being around chemicals is to feel “stressed.” I have a “Heavenly Heat,” sauna that i have loved… Heavenly Heat Saunas http://www.heavenlyheatsaunas.com/ are great for folks like me that have a lot of sensitivities because they don’t use a lot of things folks are sensitive to in making their sauna. Sauna’s help to reduce the stress response, creates balance in the autonomic nervous system, improves circulation, helps with weight loss, balances blood sugar and improves detoxification. Sauna’s have also been shown to reduce complications and improve cardiac performance in heart patients….far infared sauna’s are recommended for these patients because they stay relatively cool.
Started the sauna when I was at the Environmental Health Clinic in Dallas http://www.ehcd.com/ many years ago where Dr. Rea uses it as his main modality to help detox his patients. Sweating out the chemicals and heavy metals is one way of helping to restore health in the most desperate of situations including my own, but you have to be care to replace the vitamins and minerals you sweat out. The symptoms literally melt away as you sauna. If you are very sick, I would not recommend saunaing unless you are under a doctors supervision who is experienced in detox.
When you start to sauna:
- Find a local place to sauna-Encore and Fitness center both have saunas
- Start slowly 5 to 10 minutes
- Build up to around 30 minutes
- Stay well hydrated, take water with you in the sauna (I wouldn’t recommend steam baths due to the chlorine usually in the water).
- Consider purchasing an infrared sauna…i have one from Heavenly Heat, Dr. Hyman recommends (www.sunlightsaunas.com) for home use
- BE SURE TO TAKE A GOOD MULTIMERAL SUPPLEMENT WHEN DOING THE SAUNA TO REPLACE THE MINERALS LOST THROUGH SWEATING
Step Number 3 Eat Stress Reducing Foods and Avoid Stress Producing Foods
See Ch.16 for foods to reduce stress and heal metabolism. Nutritional support is critical in subduing stress. Improving blood sugar and insulin control by reducing your intake of refined sugars and carbohydrates. Increase your intake of omega-3 fats, fiber, and specific vitamins, such as the B -complex vitamins, zinc, vitamin C, and other antioxidants, Elevated blood sugar and insulin levels feed into the vicious cycle of adrenal gland stimulation and the production of stress hormones.
Important Nutrients to help the steroid hormones function properly are:
- Folic Acid
- These vitamins are also important in detoxifying excess adrenaline and cortisol so they can be eliminated from the body.
- B5 Pantothenic Acid
- Vitamin C
- Magnesium for balancing the adrenal glands
Potassium and Magnesium are found in dark green leafy vegetables and many fruits, veggies and whole grains. Increasing omega 3 fats from wild fish and whole ground flaxseed or flaxeed oil (Barlean’s is a good brand of oil) can reduce inflammation and its negative effects on the hypothalmic-pituitary-adrenal axis.
Antioxidants found in fruits and veggies provide additional protection against stress…stress causes “rusting,” and antioxidants such as Vitamins E and C as well as CoQ 10 and Alpha Lipoic Acid are helpful. A good multivitamin and mineral supplements are highly recommended and I can help you with those…
Step 4: Use Herbs to Help you Reduce Your Stress:
- Siberian Ginseng
Step 5: Use Supplements to Reduce Your Stress:
We already mentioned several good ones above
B complex Vitamins
Let’s talk a minute about MAGNESIUM: So IMPORTANT and yet so depleted in most Americans. Dr. Rogers, http://www.prestigepublishing.com has been talking about this for years!!! Important to measure RBC magnesium. Some of us don’t absorb it well… I have to take it by IV…they have a magesium oil you can take by rubbing it on.
I am not endorsing this type of Magnesium below, although i’m sure it’s good if Dr. Russell Blaylock, http://www.blaylockreport.com/ endorses it. I just wanted to let you know some of the symptoms of magnesium deficiency and what all replenishing it helps!
Magnesium is involved in over 325 biochemical reactions in your body.
Early symptoms of magnesium deficiency include:
- body aches
- leg cramps
- fatigue or low energy
- restless sleep
- headaches and migraines
- muscle twitches
- chronic constipation
- insulin resistance
- severe PMS, and more.
Left untreated, a magnesium deficiency can lead to more life-threatening conditions such as hypertension, heart disease, stroke, type 2 diabetes, osteoporosis, and others.
Who’s At Risk?
Up to 80% of Americans are deficient in magnesium. That’s approximately 240,000,000 men, women, and children. Standing shoulder to shoulder, that’s enough to stretch from New York to Los Angeles 37 times. In other words, probably you.
Jigsaw Magnesium w/SRT® May Help*:
- Relax muscles and ease athletic injury.
- Boost energy production and reduce fatigue.
- Promote healthy, restful sleep.
- Increase calmness and lessen stress.
- Keep blood pressure within normal limits.
- Maintain healthy blood sugar levels within normal limits.
- Encourage regularity and healthy digestion.
- Dissolve calcium buildup in joints, muscles, and arteries.
- Support healthy breathing and a healthy heart.
- Lessen or even eliminate headaches.
- Reduce symptoms of Premenstrual Syndrome (PMS).
- Build normal bone structure.
Step 6 Get tested to Measure Your Stress Response –My doctor in Richardson, Tx Dr. Katherine Henry, 1-972-234-4777 and my doctor here, Dr. Rodney Soto, http://www.holisticalabama.com/ do this by using Saliva test. These test kits will show if you are on overdrive like I am or if you are burned out…mine kind of flip flops actually. There is a measure of the stress hormones done by urine also.
Dr. Hyman finished up our chapter by telling about a man who snored….it seemed his weight, prediabetes, high blood pressure, and cholesterol all stemmed from his not sleeping. Chronic sleep deprivation disturbs all the hormones that control weight and increases hunger and cravings for sugar and starchy carbohydrates, leading to all the complications of high blood pressure, cholesterol, and diabetes. After he was fitted with a device to treat his sleep apnea he lost 50 pds. He also changed his diet to a diet of whole, real foods, he was no longer impotent, his triglycerides dropped and cholesterol dropped, as well as blood sugar and insulin levels returning to normal.
Dr. Sherry Rogers has some differing thoughts about treating sleep apnea… she ALWAYS goes back to what is start with. The point is that it causes a person to stop breathing several times a night. It is usually accompanied by snoring. It causes daytime sleepiness, weight gain, andheart and lung disease, as well as high blood pressure and insulin resistance.
I added a step to this list: Get plenty of rest at night…go to bed by 10:00 whether you are sleepy or not, helps your adrenals to recover each night. Here is an excellent article i read about that just this morning: http://www.thehealthyhomeeconomist.com/managing-the-impact-of-chronic-stress-on-fitness-goals/
Stress releases cortisol, a hormone that sets off into your blood stream a chain of chemical events that makes you gain weight. You can reverse that process by producing relaxation.
So Critically Important- is MAGNESIUM. I heard yet ANOTHER Dr. speak just this morning on a webinar about how many of her patients she sees are depleted in magnesium. This webinar was about insulin resistance, and one of the contributors to insulin resistance is lack of magnesium! Make sure you take a high quality magnesium like magnesium glycinate or citrate. We discussed both of these in our class last night, and one of our ladies shared that one of our compounding pharmacists said the glycinate goes in the cells better, and the citrate is better for the gi tract…she takes both. Many kinds of magnesium out there…make sure you get a high quality one.
Here is a very good article about the importance of Magnesium:
One of our ladies asked at our class last night if Agave Nectar was good to use…Here are a couple of articles concerning that… you need to find a better alternative. http://www.townsendletter.com/May2009/agave0509.html