Author Archive for nina

Just how stressed out are you?

By nina · Comments (0)
Tuesday, May 15th, 2012

It’s a constant refrain: We’re too stressed out. But how stressed out are we really? An adrenal saliva test can tell you whether your cortisol (the stress hormone) is too high or too low, whether your circadian rhythm (the sleep-wake cycle) is normal, and also pin point the cause of your symptoms: adrenal fatigue or high adrenal hormones.

Symptoms of adrenal fatigue

  • Fatigue
  • Slow to get going in the morning
  • Energy crash in the afternoon
  • Craving sweets, caffeine, or nicotine
  • Unstable behavior; moodiness
  • Shaky, light-headed, or irritable if meals are delayed
  • Inability to stay asleep
  • Dizziness when moving from sitting to standing

Symptoms of high adrenal hormones

  • Excess belly fat
  • Insulin resistance (high blood sugar)
  • Insomnia
  • Not feeling rested in the morning
  • Women grow facial hair; men grow breasts
  • PCOS in women (polycystic ovarian syndrome).

How to do the adrenal saliva test

The adrenal saliva test requires you to collect a small vial of saliva several times throughout the day. Adrenal stress is always caused by something else, such as unstable blood sugar, a chronic infection, or an autoimmune disease. So the importance of the adrenal saliva test is that it allows us to track the progress of a protocol.

One test is a good place to start, but the second and third tests tell us if we’re on the right track with a protocol; adrenal health should improve as conditions resolve. If things do not improve, it means we must dig deeper to find out what is taxing the body.

Measuring the circadian rhythm

An abnormal sleep-wake cycle, or circadian rhythm, is one symptom of adrenal stress. A normal circadian rhythm shows high cortisol in the morning and low cortisol at night. This makes us alert when we wake up and tired before bed. For many, this rhythm is backwards, causing fatigue in the morning and insomnia at night. In addition, instead of the usual gradual decline throughout the day, cortisol may suddenly drop in the afternoon, causing an energy crash.

The stages of stress

By measuring circadian rhythm, precursor hormones (DHEA and 17 hydroxyprogesterone), and cortisol levels, the adrenal saliva test can tell you whether you are in the “alarm reaction” of high adrenal hormones, in adrenal exhaustion, or somewhere in between. Contrary to popular belief, one does not necessarily progress from alarm reaction to adrenal fatigue; adrenal function can jump around between phases, or stay in one phase for years.

The adrenal saliva test also measures total SIgA (secretory antibodies). SIgA levels measure the impact of stress on the immune system. When SIgA is low, it means a person is more susceptible to food intolerances, infections, and other assaults on the immune system.

A variety of herbal and nutritional compounds can profoundly influence adrenal function, but they are not the first line of defense. You and your practitioner must first ferret out what is causing your adrenal stress and make addressing that a priority. Only then is adrenal support appropriate.

If you would like to get an adrenal saliva test – contact me. I can set you up with a test kit, interpret your results and recommend what to do next. Wishing you good adrenal health!

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Categories : adrenal health, adrenal saliva testing, Chronic stress, Health, Stress
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Not Just for Children—Adults Need Play for Stress Relief

By nina · Comments (0)
Sunday, April 22nd, 2012

While the importance of play for children is well understood, many don’t realize it’s a necessary form of stress relief for adults. One also could argue it’s the most enjoyable part of a wellness plan—say compared to giving up donuts or eating more broccoli—but can take just as much thought and practice to implement.

Scientists have found ample play is necessary for the proper development of children and young animals. Crows, for instance, have been observed playing tug-of-war, ganging up together on a cat, or swinging upside down from a branch. Dolphins, chimpanzees, otters, and even octopus play throughout their lives. Play develops motor skills, socialization, problem solving, creativity, conflict resolution, and mental and physical health. In fact, studies show that preventing play causes dysfunction in animals, and one researcher even found that most serial killers did not play as children.

Grown-ups have forgotten how to play

Unfortunately, we Americans, who lead the industrialized nations with the longest work hours, have lost touch with the importance of play and the stress relief it can bring. A life of all work and no play (or all television and no play) makes us more vulnerable to stress-related diseases, depression, interpersonal violence, and addiction, according to Stuart Brown, MD, author of Play: How it Shapes the Brain, Opens the Imagination and Invigorates the Soul, and founder of The National Institute of Play. Brown has conducted more than 6,000 play studies on a wide range of people, and says play is a particularly important form of stress relief in down times, such as the current economic situation.

Have you forgotten how to play?

To stoke the dormant play pathways in your brain, Brown says to recall how you played as a child, and then experiment with what sounds fun. It could be roller skating, horse riding, basketball, crafting, storytelling, or even playing fetch with the dog. The objective is to forget you’re engaging in a powerful form of stress relief because you’re having so much fun.

The elements of successful play

Successful play is more a state of mind than a specific activity, and the health benefits go beyond stress relief. Regular play will make you feel better about yourself, stimulate brain activity, enable you to transform negative experiences, boost creativity and imagination, and help you connect with others.

Bottom line: Regular play simply makes people happier, and happiness is a great antidote to stress.

According to Brown, and Diane Ackerman, author of Deep Play, genuine play has the following qualities:

• Play is purposeless, all-consuming, and fun

• It is not about improving a time or score, or winning at all costs

• Play has its own place, separate from the rest of life (a basketball court, the roller rink, a favorite trail, or even your back yard)

• Play has a prearranged time—it’s important to make time to play

• Play is about exuberance, license, and abandon

• Play requires freedom—you do it because it is enjoyable, not because you’re supposed to

• Play involves a “make believe” element

• Play is enjoyed for its own sake

How do you like to play? How can you create more time to play and allow your body to recharge itself to meet the challenges ahead? Wishing you the time and freedom to play and enjoy your play this week! Write and tell me what you did to play.

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Categories : Chronic stress, Health, Stress
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Do You “Just Need A Good Night’s Sleep?”

By nina · Comments (1)
Monday, April 9th, 2012

Can’t fall asleep?

Is your sleep constantly interrupted?

Do you wake up after 8 hours of sleep or more, feeling un-refreshed?

In my practice as an herbalist and acupuncturist I often see clients with such midlife sleep problems.

Here are three typical examples of midlife people struggling with sleep that may sound familiar to you:

1. Trouble Going to Sleep

2. Trouble Staying Asleep

3. Not Enough Refreshing Sleep

Homo sapiens is the only animal known to curtail, interrupt or otherwise disturb his normal sleep cycles deliberately. A bear sleeps until his inner clock rouses him, yet men and women will shorten their sleep based on external criteria – a business meeting or medical appointment, family demands, a gripping novel that transfixes or a movie too exciting to turn off.

Sleep is one of the most important but often neglected aspects of wellness and aging. Cutting back on slumber has lots of health consequences, and can make us irritable, but is also dangerous; for those who work under hazardous conditions or with machinery, and to innocent people who happen to be in the wrong place at the wrong time. The National Highway Traffic Safety Administration estimates that as many as 100,000 crashes are due to driver fatigue each year.

Peter Hauri and Shirley Linde in No More Sleepless Nights estimate that more than 100 million Americans (almost 30% of our population) have occasional sleep problems. About a third of these have some form of chronic insomnia, and over 10 million of these people suffer enough to see their doctors and spend millions on prescribed tranquilizers, sedatives and sleeping pills.

So we all agree it’s important to get a good night’s sleep, but why does this fundamental respite become so torturous at midlife and how can we treat it effectively and safely?

Here is my prescription or “Midlife Sleep Formula” that has worked for hundreds of my clients:

 

1. Nourish yourself to promote health and sleep.

What and when you eat do matter.

2. Lower the impact of daily stressors through exercise and relaxation

Minimizing the effects of stress on your body, mind and spirit are more important during midlife than ever before.

3. Create an irresistible, sleep-inducing bedroom environment.

Design the most perfect and inviting bedroom for you.

4. Develop a routine before bedtime that promotes the deepest slumber.

What you do during the day and before bed do make a difference to the quality and quantity of your sleep.

5. Take herbs and supplements to support the best sleep.

To complement everything else you’re doing, you may want to use non-pharmaceuticals to assist you in going to sleep, staying asleep or having more refreshing sleep.

Want to learn more about my Midlife Sleep Formula? Check out my recently published ebook, I Just Want a Good Night’s Sleep, and stay tuned for more posts on getting a better night’s rest at midlife!

Are you in midlife and experiencing sleeping problems? Do you have a tip you’d like to share? Please be sure to add a comment. Wishing you delicious refreshing sleep, if I can help you with sleep drop me a line nina@ninaprice.com.

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Categories : Acupuncture, Brain Health, Chronic stress, Health, Midlife, midlife health, midlife sleep, sleep, Traditional Chinese Medicine
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Spring is the best time of year to “clean house” and Reboot Your Body

By nina · Comments (0)
Monday, March 19th, 2012

We’ve moved our clocks ahead, the first Spring flowers are starting to bloom, and the official first day of Spring is approaching. Must be time for spring cleaning.

As a kid, at our house spring cleaning was about cleaning out the house of things that had accumulated during the winter. The windows were wide open and the smell of spring filled the house. I remember some people I knew also did some internal cleaning by giving things up for Lent. I remember one friend who gave up fast food for Lent and discovered a major unexpected weight loss.

Traditional Chinese Medicine tells us that the change of the seasons is the best time to do a cleanse; and the transition from Winter to Spring is the most ideal time. Detoxing your body can calm inflammation, stimulate repair and recovery, and boost energy. A cleanse should never involve frequent hunger or lack of nutrients, factors that only stress the body further.

Finding food intolerances

Many people don’t realize they have food intolerances. These foods trigger an immune reaction and cause such symptoms as low energy, rashes, joint pain, digestive issues, headaches, anxiety, depression, and more. They also prevent weight loss. The foods people most commonly react to are gluten, grains, dairy, eggs, and nuts.

Other inflammation triggers

Other common immune triggers include nightshades (potatoes, tomatoes, peppers, etc.), legumes, coffee, and, of course, foods high in sugar, including sweet fruits and natural sweeteners, such as honey, maple syrup, and agave.

Healthy cleanse foods

At this point you might be wondering, “If I do a cleanse, what will I eat?” Whole foods. Just as our ancestors ate prior to the industrialization of food, and there is plenty to eat. In fact, it is important not to let yourself get too hungry as the low blood sugar caused by chronic hunger causes inflammation. You’ll eat frequently enough to sustain energy and avoid crashing.

Grass-fed and organic meats, wild fish, plenty of vegetables, healthy fats, and fermented foods, such as sauerkraut, , along with plenty of water and non-caffeinated herbal teas.

This is only the beginning. I would be happy to help you make your own cleanse process as easy as possible.

I’m hosting a cleanse group that will start next Monday March 26th and you’re invited!  I’m calling it The Reboot Your Body Spring Detox. Click here to learn more and join the fun.

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Categories : detox, Health, mid-life, Midlife, midlife health, midlife weight gain, nutrition, Personal Change, Traditional Chinese Medicine, weight gain
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What Kind of Attention Are You Craving?

By nina · Comments (0)
Monday, March 12th, 2012

Are you wishing for men (or women) to notice you more often?

Notice how you look, what you’re wearing?

Even wishing that they gave you a second look? were curious to know more about you?

Are you wishing for more recognition?

Or acknowledgement of what’s special about you?

Acknowledgement of something you’ve achieved?

 

The other day I was hosting a webinar for my Midlife Mastermind Group and a woman in attendance told me that what bothered her most about midlife is that she feels “invisible”.  I wasn’t sure what she meant, so I was curious and asked some questions. It turned out that what was bothering her was that she felt invisible to men. They weren’t paying attention to her the way they had earlier in her life.

I asked some more questions. My hunch was that it had something to do with the way she was feeling about herself. Have you noticed that when you feel great about yourself on all levels — others notice. And when you don’t feel so great about yourself, others notice that too although the way they notice that may be to ignore you.

Now I was curious about women feeling invisible at our age. I consulted several women I know and asked them whether they feel “invisible” – to my surprise most of them said “yes”. I was on to something!

My question to you is:

What Type of Attention Do You Crave?

Take a minute and be really honest with yourself.

Do  you want to be visible?

Do you want to turn heads?

Do you want to influence or create change?

Do you want to help others?

Do you want to be listened to?

Do you want to be respected for your opinions or insights?

Do you want to be recognized or acknowledged for who you are or what you’ve done?

Do you want to be taken seriously?

If you feel a bit “triggered” by this don’t worry – you’re not alone!

If you’re a man reading this do you feel invisible to women at this age?

Take a minute and write me your thoughts about this as a comment here on my blog.

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Categories : Confidence, Health, mid-life, Midlife, midlife health, midlife sex, Personal Change, sex, Sexual Health
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When You Start to Sneeze Think Chinese (Medicine… that is)

By nina · Comments (2)
Monday, January 16th, 2012

I’m always amazed at what my clients believe about coughs, colds and flus. A number of my clients have called to cancel appointments saying, “I’m sick today I need to reschedule.”  My answer is that when you’re sick, especially with a cough, cold or flu is the best time to see me.

The biggest secret in Western society about coughs, colds and flus is that Traditional Chinese Medicine (TCM) is usually the best solution. In the West we say “I’ve got a cold”. A cold could be a wide variety of different symptoms. A cold could have: a fever, chills, a cough, a sore throat, head, neck and back achiness, nasal congestion, an upset stomach, phlegm of varying colors or other symptoms. Each of us catches a cold our own way. But to listen to Western medicine “a cold” is a generic bundle of symptoms.

In Chinese Medicine we have a far more specific taxonomy of colds. Once your practitioner knows which type of cold you have, they can treat you for that specific cold with acupuncture and herbal formulas. Because Chinese Medicine is more specific it can address the underlying cause of what’s wrong with you and fix it quickly.

One of my clients came into my office the other day with a cold.  She felt achy, she had chills and nasal congestion. I checked her tongue and her pulses, asked a few questions to find out which cold she had. I gave her an acupuncture treatment and an herbal formula with specific instructions. She needed to go home, take the formula (which could be a tea or a soup, but most often it is most convenient in pill form). I encouraged her to make a pot of porridge, eat some and go to bed. I asked her to stay in bed until her fever broke.  I called to check in on her two days later and she said “Oh I’m back at work. I did exactly what you suggested. Once my fever broke I felt so much better that I was ready to go back to work.” She continued to take the formula until she felt 100% better and had no relapse.

Another client called to say that he was starting to have a sore throat. He knows that when he lets me know at the first sign of a sore throat, I’ll prescribe the right herbal formula for him. He dropped by to pick up the formula and started taking it immediately. He got plenty of rest and kept taking the formula for the next few days. He never got a fever, cough, nasal congestion or any other cold symptoms.  Best of all he was able to continue to work while fighting the cold because he had a significant deadline he had to meet. Because he addressed his cold at the earliest stage, he was able to stay in action and recover quickly.

To recover quickly from a “cold”, pay attention to what’s happening in your body and get help early. The earlier you treat a cold the faster you can typically get rid of it. The longer you wait to get help the further the cold can progress, once you’ve waited and the cold has progressed it can take longer to bounce back.  Of course I’ve got herbal formulas for colds that have progressed into bronchitis and worse, but ideally you don’t need to have that experience if you notice your symptoms early and immediately take action to get help.

If you’ve got a cold, cough or flu and want help with it send me an email  (nina@ninaprice.com) with your symptoms and a phone number where I can reach you.

Wishing you a cold free winter!

 

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Categories : Acupuncture, Colds, Coughs, Flus, Health, midlife health, Traditional Chinese Medicine
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How to recover from a Sugar Hangover

By nina · Comments (1)
Wednesday, December 28th, 2011

The tin of peppermint bark is empty, the pies polished off, and the Yule log cake reduced to crumbs.

Left in their wake, however, is the sugar hangover, that annual holiday tradition that may include an upset stomach, headache, lethargy, brain fog, skin problems, join pain, mood swings, allergy symptoms, and a heap of regret.

While alcohol hangover cures are a folklore staple, you can take solid steps to recover from your sugar hangover:

  • Quit eating sweets. Those holiday treats have sent your blood sugar levels skyrocketing and plummeting repeatedly, taxing the immune system, the brain, hormone balance, and every other system in the body.To recover, put blood sugar levels on an even keel by eating protein every two to three hours, eating a good breakfast, and avoiding starchy foods, desserts, and sweet drinks (soda, sweet coffee drinks) that spike blood sugar. Instead focus on quality proteins, leafy vegetables, and good sources of fat (olive oil, avocado, coconut oil, salmon, etc.)
  • Drink plenty of water. This is also the most popular alcohol hangover cure for a reason. Staying hydrated with clean filtered water will help flush your body of toxins and aid in recovery.
  • Support your liver. Processing all those sweets burdens your liver. Help your liver flush these toxins with such liver detox nutrients as milk thistle, dandelion, N-acetyl L-cysteine, beet root, panax ginseng, and more. Contact my office for more advice on liver detoxification.
  • Restore your gut. Sweets cause inflammation, promote overgrowth of harmful yeast and bacteria, and irritate the gastric lining. You can restore gut health by avoiding sweets and other starchy foods, temporarily adopting a strict detox diet that eliminates common immune triggers (i.e., gluten), and by eating cultured and fermented foods.
  • Move your body. A brisk walk, a swim, yoga, or some other gentle exercise will get your lymphatic system pumping and blood flowing to help flush toxins and rejuvenate cells. You may want to avoid extremely vigorous exercise until hangover symptoms subside so as not to further promote inflammation.

How About a New Year’s detox?

These are some basics to help you recover from a sugar hangover and get you back on the wellness path. In fact, all of these tips will help you recover from an alcohol hangover, too. For more advanced strategies and to get started on a detox plan for the New Year, click here.

What are your tips for a sugar hangover cure?

Of course the best way to cure a sugar hangover is to avoid one. But if you happen to overindulge on special occasions, what are some of your tips for a sugar hangover cure?

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Categories : autoimmune health, detox, Health, midlife health
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Vitamin D Trumps Vitamin C at Preventing Flu

By nina · Comments (1)
Thursday, December 15th, 2011

Move over vitamin C. When it comes to warding off the flu virus and colds, studies shows vitamin D trumps vitamin C. But are you getting enough vitamin D from sunlight and diet alone?

Studies link low vitamin D with flu virus

Compelling evidence links low vitamin D levels with illness. One study showed vitamin D-deficient subjects were 36 percent more likely to report an upper respiratory infection than those with higher levels. That rate jumped significantly for those with asthma.

Another study found children who took vitamin D supplements suffered almost half as many incidences of the flu virus than the children who didn’t. Also, vitamin D levels were found to be lower in children who died of swine flu than in those who survived.

Vitamin D benefits go beyond fighting the flu

Vitamin D does so much more than fight the flu. Sufficient vitamin D lowers the risk of cancer, autoimmune disease, gum disease, heart disease, diabetes, pulmonary disease, and weak bones.

Are you getting enough vitamin D?

Vitamin D is a cornerstone to good health, however research shows many people do not get enough from sunlight and diet alone. In general, we spend most of our lives indoors, wear sunscreen when outside, and don’t eat a vitamin D-rich diet.

More than 40 percent of the overall population and 60 percent of children are estimated deficient. Blacks, Hispanics, and other populations with darker skin show the highest rates of deficiency. Living at a northern latitude, obesity, and aging also increase the risk for deficiency. One study found 60 percent of postmenopausal women to be deficient in vitamin D.

Boosting your vitamin D levels

Supplementing with vitamin D3 (cholecalciferol) and its cofactors will help you outpace the flu and prevent disease. A 25-hydroxy vitamin D test is the most accurate way to measure and monitor your levels, with optimal levels falling between 50–80 ng/mL. However if you suffer from an autoimmune disease or some chronic illness, your practitioner may recommend a more specific goal.

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Categories : autoimmune health, Health, midlife health, nutrition, vitamins
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Your brain is what you eat

By nina · Comments (0)
Tuesday, December 6th, 2011

Question:

What is all the fuss about hydrogenated oils, or trans fats? Aren’t they OK to eat in moderation?

Answer:

The hydrogenated fat you eat becomes part of your brain and nervous tissue. Because of its unnatural structure, cells and neurons composed partly of hydrogenated fat do not function properly.

If someone calls you a fat head they are not off the mark. The brain is made up mostly of fat, including the fat you eat. While hydrogenated fats are best known for contributing to cardiovascular disease, lesser known is their impact on brain health.

Hydrogenated oils have been molecularly restructured for a long shelf life and are found in many processed foods. Heating oils too high while cooking also causes trans fats.

Cell membranes communicate with other cells and determine what is allowed to enter and exit the cell. These membranes incorporate hydrogenated oils into their structure, making them more rigid and less able to function properly. The nerve sheaths that insulate and protect neurons also incorporate trans fats.

When trans fats become part of the cells and the nerve sheaths they replace vital brain fats, such as DHA, an essential omega-3 fatty acid. As a result cellular communication suffers, the cells degenerate, and the person can experience a wide range of consequences, including diminished mental performance, mood disorders, memory loss, or health problems.

Trans fats are best known for their contribution to cardiovascular disease by thickening the blood, slowing circulation, and clogging arteries.

The brain, too, has a vascular system that delivers nutrients and oxygen and removes toxins throughout the brain. When this vascular system becomes clogged with trans fats, this also impacts brain health and function.

Although conventional wisdom says all things are OK in moderation, hydrogenated fats are a man-made substance closer to plastic than food. When eaten they become a part of  your cells and your brain for some time. Therefore it is best to avoid them completely.

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Categories : Brain Health, Health, nutrition

Why Am I So Sleepy After Eating?

By nina · Comments (0)
Tuesday, November 22nd, 2011

Question

I practically fall asleep in my plate after every meal. Why does eating make me so sleepy?

Answer

Feeling sleepy after meals is a common symptom of insulin resistance, a risk factor for diabetes.

 

Starchy foods and too much insulin

Insulin resistance is common today and is a stepping-stone to diabetes. Overeating and eating a diet high in sugar and starchy foods causes insulin resistance. These foods include breads, rice, pasta, pastries, chips, potatoes, soda, sweet coffee drinks, and more.

Converting glucose to fat demands energy

Insulin escorts glucose into the cells to make energy. Starchy foods bombard the bloodstream with too much glucose, forcing the release of insulin to lower it. When a person eats a starchy diet on a regular basis, the body overproduces insulin to lower chronically high blood sugar.

Eventually these constant surges of insulin exhaust the body’s cells and they refuse entry to the insulin, which is called insulin resistance. As a result insulin can’t escort glucose into the cells to make energy and the person feels sleepy.

Also, because glucose can’t get into cells, blood sugar climbs too high. The body lowers it to safer levels by converting excess glucose into fat for storage. This is a demanding process that robs one of energy.

Insulin surges overproduce calming brain chemical

A fluctuation in brain chemistry is another factor that causes tiredness. Carbohydrates provide precursors for serotonin, the “joy and well-being” brain chemical that can ward off depression and also be calming.

However, the insulin surge that follows a high-carb meal overproduces serotonin in the brain, contributing to that need for a post-meal nap. After serotonin levels drop, people then may feel depressed, which spurs cravings for more high-carb foods and sweets to get that pleasurable “high” and start the cycle over again.

Restoring insulin sensitivity

If you feel sleepy even after a very low-carb meal, it could be because you over ate or because your glucose metabolism has become too disordered to function properly. While adapting a lower-carb diet is vital, you may need the guidance of a practitioner in using nutritional and botanical compounds that can help restore insulin sensitivity.

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Categories : Health, midlife health, midlife weight gain, nutrition, sleep, Uncategorized, weight gain
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