Adrenal & Liver Support

The adrenal and thyroid glands function as part of the hypothalamus pituitary-adrenal (HPA) axis and the hypothalamus-pituitary-thyroid (HPT) axis also. The adrenal glands control our respond to stress , while the thyroid gland regulates our metabolic rate.

Hormones balance each other to create homeostasis. Thus if the output of one hormone is disrupted, then the whole ‘symphony’ becomes imbalanced.

If you have a lot of stress or lead a fairly hectic lifestyle it is vital that you support adrenal function.

Why?  Because when your body is stressed the adrenal glands secrete cortisol.  Cortisol triggers physiological changes that enable the body  to better deal with the immediate stressor, while dehydroepiandrosterone (DHEA)  helps to counteract some of the negative side effects of excess cortisol.

Chronically raised cortisol affects the body in many ways.

·         Affects the availability of thyroid hormone

·         Suppresses the immune system

·         Contributes to digestive problems

·         Has been implicated in the development of obesity, metabolic syndrome and type 2 diabetes and depression.

What to eat and drink :

Eat foods with a low glycaemic load (GL). When your blood sugar balance is low the adrenal glands ae triggered to release adrenalin and then cortisol to help deal with the stress of starvation. The cortisol :

Magnesium- Eat spinach, kelp, squash, pumpkin seeds, steamed broccoli, halibut.

Iodine-Eat sea fish, shellfish and seaweeds.

Iron- The most bioavailable iron is haem iron from lean red meat, especially liver and the darker meat from game, poultry and oily fish as well as eggs. Vegetarian iron, which is less bioavailable is found in beans, pulses, dark green leafy vegetables and dried fruit.  It is better absorbed when eaten with Vitamin C rich foods, such as fruit or lightly cooked vegetables.

Zinc- Eat lean cuts of beef, pork, venison and lamb, crab, poultry, calf’s liver, seeds, sea vegetables and whole grains.

Selenium- Eat brazil nuts, poultry, fish and whole grains.

Choose foods high in B vitamins as these are cofactors in adrenal and thyroid hormone production.

Consume a good balance of essential fatty acids (EFA’s) such as oily fish, nuts, seeds and cold pressed oils. You can add cold pressed oils to salad or even hot food.

Include maca (lepidium peruvianum) in your diet. This is a Peruvian root that can be purchased from your local health store and has long been used to support the body in time of stress and it can be easily added to smoothies, etc.

Include foods such as artichoke (contains compound called caffeolyquinic acid which stimulates the flow of bile from the liver) , Beetroot (liver tonic, detoxifier and good for improving fat digestion), Rocket (stimulates bile flow), berries, green tea, turmeric, ginger, onions, garlic, coriander, dill, parsley, rosemary, mint, citrus zest

Avoid adrenal stimulants such as sugars, refined carbohydrates, alcohol and excessive levels of caffeinated drinks such as tea, coffee, cola and chocolate.

Cut out processed foods, especially those with added sugar and trans hydrogenated or oxidised fats.

Lifestyle changes :

·         Appropriate exercise.

·         Getting enough sleep.  Lack of sleep is associated with high cortisol levels.

·         Be part of a good social network.

·         Be mindful that chronic stress makes us more open o using addictive substances such as alcohol, sugar, cigarettes and drugs to help us manage stress in the short term. 

During the Cork Zest4life Classes this week we looked at emotional eating.
Most people experience some level of compulsive eating those who don’t are the exceptions Food is not the problem we use it to calm ourselves down as a coping mechanism, a distraction a temporary patch. We need to separate the two 1)nourishment 2) coping strategy 
Start becoming your own detective .
Start using the three A's Strategy.
Awarness = Becoming aware of why you eat, how, what you eat your beliefs and fantasies.
Acceptance = recognise the behaviour, stress, anger boredom , understand it
Action = break the habit , is there another way to deal with this situation differently?

Liver Support

When we overeat or eat processed or fried foods, and, anytime we are exposed to environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating its natural ability to clean toxic waste from the body.

Include foods such as artichoke (contains compound called caffeolyquinic acid which stimulates the flow of bile from the liver) , Beetroot (liver tonic, detoxifier and good for improving fat digestion), Rocket (stimulates bile flow), berries, green tea, turmeric, ginger, onions, garlic, coriander, dill, parsley, rosemary, mint, citrus zest.

Olives contain heart helping monounsaturated fats. They are also a quick and easy snack that is very morish. Look out for ones stuffed with whole garlic cloves and almonds for extra liver boosting power. Eat about a handful or about 8 olives as a snack.

Grapefruit is High in Vitamin C and glutathione, grapefruit increases the natural cleansing processes of the liver. More specifically, one grapefruit contains over 70 mg of glutathione, a protein that boosts the production of liver detox enzymes. In addition, grapefruit contains a special kind of pectin that appears to lower cholesterol – a notorious liver sieve clogging fat. *Make sure to check the insert on any medications you take because grapefruit interferes with certain drugs.

Turmeric has been shown to contain a powerful antioxidant that may help support normal, healthy liver detoxification.

Avocados help the body produce the antioxidant glutathione, an extremely valuable compound needed for the liver to filter out harmful materials. Glutathione is the primary antioxidant your liver needs during both phases of detoxification. Avocados are also a good source of monounsaturated fats and have been shown to lower liver-clogging cholesterol levels when eaten regularly

Avoid adrenal stimulants such as sugars, refined carbohydrates, alcohol and excessive levels of caffeinated drinks such as tea, coffee, cola and chocolate.

Cut out processed foods, especially those with added sugar and trans hydrogenated or oxidised fats.

Abstain from Alcohol The more alcohol you consume the more antioxidants you need. This is because alcohol is detoxified by the liver using a liver enzyme called alcohol dehydrogenase, but when you consume more alcohol than this enzyme can handle the liver will instead metabolise the alcohol to chloral hydrate, also known as Mickey Finn drops, which knocks you out. Normally alcohol is metabolised to acetaldehyde by an enzyme called acetyldehyde oxidase and from here to harmless chemicals that can be excreted from the body.  However if this enzyme is overloaded or underfunctioning you end up with too much circulating acetaldehyde. This is very acidic and toxic substance leads to ketoacidosis – which leads to headache, nausea, mental and physical tiredness and aching muscles.  The liver enzyme responsible for detoxifing alcohol depends on a good supply of antioxidant nutrients, especially vitamin C.

Every Day

·         Drink at least 1.5 Litres of water daily. Add ½ lemon squeezed into a mug of hot water twice a day.

·         Have a garlic clove every day. Garlic has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

·         Eat at least 2 portions of cruciferous vegetables daily Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer. Cruciferous Veg-broccoli, Brussel sprouts, cabbage, cauliflower, kale.

·         Eat 5-6 Walnuts daily Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

·         Eat at least 1 portion of Sulphur Daily – onions, spring onions, garlic, shallots are excellent food sources of sulphur containing amino acids.  Sulphur drives a critical liver detox pathway called sulphation. The amino acids in these foods also give the body the raw materials to make glutathionine which drives another critical detox pathway.  Red onions are especially good because they are high in quercetin, which is a natural anti inflammatory.

·         Aim to eat red meat no more than, twice a week, fish at least twice a week and vegetarian twice a week. 

·         Drink this daily  Lemon Water Detox 6 Cups of filtered water,  1 tbsp grated ginger, 1 cucumber sliced, 1 lemon sliced,  1/3 cup mint leaves.

Let the mixture infuse overnight and drink it all the next day. 

To see if you need a tune up answer the following questions:
If you answer yes to any of them you definitely need to pay attention to detoxification:
Do you feel that you are not as healthy and vibrant as other people your age?
Do you have low energy levels?
Do you often have difficulty thinking clearly?
Do you often feel blue or depressed?
Do you get more than one or two colds a year?
Do you suffer from premenstrual syndrome, fibrocystic breast disease, uterine fibroids?
Do you have sore achy muscles for no particular reason?
Do you have bad breath or stinky stools.

Is improving detoxification really an effective solution to help all of these symptoms ? In most cases the answer is absolutely yes. Toxins can damage the body in an insidious and cumulative way. Once the body's detoxification system becomes over loaded, toxic metabolites accumulate, and we become progressively more sensitive to other chemicals, some of which are not normally toxic.

Natural Considerations for Acne

Acne is one of the most common of all skin disorders especially in western society.  The lesions can be primarily on the face but also to a lesser extent on the back, chest and shoulders.

While the exact cause of acne is unknown there are many factors which may trigger or even aggravate acne such as: hormones, diet, insulin resistance, stress, bacteria, low stomach acid and certain medicated drugs such as those containing corticosteroids, androgens or lithium.

However there is a lot you can do to help:

Diet:

Following a Low Glycaemic (Low GL) protocol should be the first step. When you eat grain carbohydrates and sugar it causes a surge of insulin and insulin like growth factor (IGF-1) in your body. The increase in IGF-1 causes a surge in the male hormone testosterone which leads to an overproduction of sebum which triggers acne.   

The aim therefore will be to control your blood sugar balance to avoid the sugar spike.

Avoid sugar, fructose and processed foods. Eat a diet high in antioxidants  from a variety of  vegetables and LOW GL fruit.

Reduce saturated fats.  Saturated fats are found in animal products, butter, cheese, whole milk, ice-cream, cream and fatty meats.

Reduce your intake of trans fats. Trans fats are found in fried foods, commercially baked goods and processed foods and margarine.  

Increase your fibre intake in the forms of oat bran, barley, nuts, seeds, beans, lentils, fruits and vegetables.

Eat a Low to moderate level of dietary fat and in the forms of wild salmon, mackerel, flax seeds, flax oil, nuts and seets..

Aim to eat more plant sources of protein such as pumpkin seeds, cauliflower, mung bean sprouts, almonds, spinach, quinoa etc.

Low stomach acid: Proper levels of stomach acid are required to adequately absorb nutrients such as iron, copper, zinc, calcium, Vitamin B12, folic acid and proteins.

To help eat more bitter herbs before each meal to help with digestion.  Bitter herbs help to stimulate the enzymes and fluids that your body requires to digest food efficiently.

Stress: We have all experienced the red flush on the face from embarrassment. Stress can also present its effects on the skin by way of an inflammatory response.  Our adrenal glands go into overdrive when we are in this stressful state and the levels of androgens which are male hormones increase which can result in acne especially seen in women. 

Practice some relaxation techniques such as yoga, deep belly breathing exercises or mindfulness exercises.

Important nutrients:

Zinc is important for the treatment of acne. Zinc is vital for the production of local hormones, retinol binding protein, wound healing, tissue regeneration and immune function. Good sources of zinc would be organic grass fed organic beef, pork, almonds, cashews, chickpeas.

Vitamin A is important for skin health but too much can be toxic in the body.  Good sources of vitamin A rich foods would be sweet potatoes, spinach, kale, mustard greens, collard greens etc.

Other Considerations

Tea Tree Oil

Daily Cleansing with Calendula soap

Exercise has shown to lower IGF & insulin levels

Gillian’s Top Tips for surviving the holidays

It can be difficult to follow a healthy eating plan during the Christmas holiday season, so I have compiled my top tips to help you survive the holidays.

1. Remember to breathe. It’s the holidays—it’s supposed to be a FUN time. Stress and anxiety are just as much hazards to your health as skipping a workout, so take some time to de-stress. Start a book, take a yoga class or soak in a bubble bath; do whatever soothes your soul.

2. Learn to say no. You don’t have to go to every single party. Prioritize to avoid overextending yourself and to cut down on those “special occasions” we use to excuse splurges. Don’t be afraid to say no to the cake either.

3. Remember that the holidays themselves, which are really only a few days, are the special occasions where you can treat yourself. The entire holiday season, which lasts weeks, isn’t a free pass.

4. Get plenty of sleep. Aim for six to eight hours of sleep every night. It may sound impossible, but your metabolism, your energy level and your loved ones will thank you.

5. Bring your own healthy dish to every party or event  that you get invited to. Not only do you look like a saint for helping out the host, but more importantly, no matter what is on the menu, you know you will have access to a healthy, low-calorie meal you can feel good about.

6. When you do arrive at a holiday party, take a second to survey the scene and see what your options are. Look for things like raw veggies, fruit platters, cheese, nuts and lean meat. Stay away from fatty calorie bombs like creamy dressings, dips, fried foods and sweets. Then pick one or two more indulgent things you will give yourself permission to enjoy—after you finish your veggies, of course.

7. Stay balanced. Don’t fall into the cycle of gorging then restricting. Eat the same meals and small snacks you always do, especially breakfast. Adjust for heavier meals by paring down the next ones, but don’t skip them completely. It’s a recipe for weight gain, causing you to overeat while stalling your metabolism.

8. Ask yourself, “Is it worth it?” If it’s your Aunty Irene’s  famous Meringue, then yes, it might be. But if it’s half of a decapitated gingerbread man you found in the break room, the answer is no.

9. Claim allergies. The easiest way to shoo away unwanted treats from an acquaintance or someone you will never see again is to claim you are allergic. You don’t even have to think up something you are specifically allergic to—”No thanks, I’m allergic,” is all you need to say to get them to kick rocks.

10. Make your holiday traditions active ones. Take advantage of the crisp fresh air and go for a walk, take out that old bicycle, join a hillwalking club; you can start small.  Pack your swimming trunks and go for a swim. Play games with your kids, grandkids or borrow a kid as an excuse to do something active.

11. Work out in the morning. With everyone out of school, off work, visiting and traveling, your days are going to be unpredictable. Working out in the morning ensures it gets done, plus you’ll have lasting energy for other activities during the rest of the day.

12. Avoid all or nothing thinking .One small overindulgence doesn't mean you've 'blown your diet' or give you free licence to go on a food fest! Simply put the indulgence behind you and move on and away from the fridge!

​ Gillian Ryan  Nutritional Therapist, Dip N.T.  mIANT Zest4life Practitioner gilliryan.blogspot.ie

Great Patrick Holford Low GL Recipe
High Energy Lentil Soup
Packed with vitamin A (carrots and tomatoes) this soup really hits the spot when you are
feeling tired, stressed and vulnerable to infections. Garlic is powerful immune boosting
food, containing around 200 biologically active compounds. One of which is allicin, which
is anti-viral, anti-fungal and anti-bacterial. It is of course very low GL, less than 5 GL per
serving.
1-2 tbsp olive oil
1 large onion, chopped
1 clove garlic
2 sticks celery, chopped
1 medium leek, sliced
1 medium carrot
200g tin chopped tomatoes
1 tsp dried mixed herbs or 1 handful fresh finely chopped parsley
200g (dry weight) brown or green lentils
1 litre(1.75pints) vegetable stock
Freshly ground black pepper
Heat the oil and a splash of water in a large, lidded pan and steam fry the onion,
celery, leek and garlic over a medium heat, turning frequently, until soft and
transparent - about 8 minutes
Add the remaining ingredients and stir thoroughly to combine
Bring to a simmer, then turn the heat down and put the lid on
Cook for 30-40 minutes until the lentils and all the vegetables are tender
Leave to cool slightly, then transfer half of the soup to an electric blender and blend
until smooth
Return the blended soup to the pan, stir well to combine and reheat and serve