The Adrenal Glands

There is an old saying that how well you live depends to a large extent upon how well your adrenal glands function.  We have two adrenal glands, each about the size of a walnut, that sit on top of each kidney.  The adrenals are best known as our stress handling glands, mobilizing us for survival via our “fight or flight” reaction, but have other important functions as well.

The adrenal glands produce a variety of steroid hormones that are responsible for stress handling; reproduction; sex hormones; energy production; body repair and regeneration; healthy brain function, mood, cognition, and memory; controlling fluid balance; and stabilizing blood sugar.  

Let’s start with stress.  The ability to handle stress is critical to our survival.  Our body was designed to deal with stress and the adrenal glands have that primary responsibility. This is better known as our “fight or flight” response.  Or as I like to explain it – see the tiger and we need to run.  It is important to recognize that this response is to all types of stress - be they physical, mental, or emotional. 

Stress comes from a variety of sources.  There are the ones that we plainly see such as our work and our personal relationships.  Other stressors that affect us but are not as obvious include the general environment; the chemicals we are exposed to on a daily basis in our food and personal care products; air and water pollution; electromagnetic pollution; and this list goes on.

While our body was designed to handle stress, it was not designed to handle the constant stress that many people experience. Often people do not recognize their own stress level as they erroneously believe they are handling the stress, or it is how they always feel and do not notice a difference.  Yet, their body is under constant stress from both conscious and unintended lifestyle and diet choices.   

The key hormone you hear about in regards to stress is cortisol.  When we are stressed it causes an increase in cortisol.  Cortisol is made in the adrenal glands.  If our body is constantly calling for cortisol production this puts an extra burden on the adrenal glands.  In the long run this can lead to adrenal fatigue.

The key action of the stress response (the cortisol surge) is to run from the tiger.  In order to run we need energy and to get energy we need an increase in our blood sugar levels.  Cortisol causes blood sugar levels to rise.  But, if there is no tiger, we are not running, and we now have excess blood sugar.  The body does not like extra sugar in the blood.  This causes the body to release the hormone insulin to move the sugar back out of the blood.

We are familiar with insulin from our previous carbohydrate discussions (http://brwellness.blogspot.com/2012/11/cut-carbs.html).  As you remember excess insulin promotes fat storage.  Insulin and cortisol move together.  If one increases, the other does so as well.  This puts the body in a fat storing mode.  At the same time the adrenals are under stress to keep up the cortisol production.  Again the body responds to protect the adrenals from overwork through lowering metabolism.  Lowered metabolism also puts the body in a fat storing mode.  I think you get the picture and can see the dynamic relationship between all the hormones as was previously outlined in Harrower’s Chart in the introductory article about hormones.

Following is a simple quiz to help you self-assess the state of your adrenals.  Please note these are only some of the symptoms of low adrenal function. You will also note that many of them overlap with the symptoms we saw for low thyroid function.  If you answer yes to a significant number of these questions, you may be suffering from adrenal fatigue.

·         Do you have difficulty getting up in the morning?

·         Do you have continuing fatigue, not relieved by sleep or rest?

·         Do you feel lethargic and not have the energy to do daily activities?

·         Do you have sugar cravings?

·         Do you have salt cravings?

·         Do you have allergies?

·         Do you have digestion problems?

·         Do you have a decreased interest in sex?

·         Do you have a decreased ability to handle stress?

·         Does it take you longer to recover from illness, injury, or trauma?

·         Do you get light headed or dizzy when you stand up quickly?

·         Do you have a low mood?

·         Do you have less enjoyment or happiness in life?

·         For women, is your PMS worse?

·         Are your thoughts less focused?  Do you have brain fog?

·         Is your memory poorer?

·         Do you not really wake up until after 10:00 AM?

·         Do you have an afternoon low between 3:00 and 4:00 PM?

·         Do you feel better after dinner?

·         Do you get a “second wind” in the evening and stay up late?

·         Are you less productive?

·         Do you feel overwhelmed by all that has to be done?

·         Does it take all your energy to do what you have to do and then have none left over for anything else?

Like the thyroid there is a self test you can do at home which can indicate weakened adrenal glands.  It is the inguinal ligament test.  The inguinal ligament attaches to the sartorious (which functions to hold the pelvis downward and forward).  If the muscle goes weak the pelvis will tilt backwards pulling on the inguinal ligament on that side causing tenderness.  If the muscle is tense or tender it indicates weak adrenals.  The way to determine this is to palpate the muscle in its upper and lower sections for tenderness. The inguinal ligament goes from the point of the hip bone (ASIS) to the pubic bone along what I call the “crease” where the leg meets the torso.  Be willing to use some force when palpating.  There will be a difference to feel if push hard enough.  

The next logical question is what can I do to improve the health of my adrenal glands?  The simple answer is to look at your diet and lifestyle and make the necessary changes.

·         Are you getting enough sleep?

·         Are you getting enough exercise?  Are you getting too much exercise? (Believe it or not there are quite a few people out there who over-exercise or engage in exercises that are increasing their stress response.)

·         Do you know stress management techniques you can use to relax yourself and provide relief from the stress response?

·         How is my diet influencing my blood sugar and insulin levels? (Remember insulin and cortisol move together, so too much sugar puts additional stress on the adrenal glands.)

In addition to dietary modifications and implementing stress reduction techniques natural solutions to adrenal fatigue are similar to that of the thyroid (and in fact a similar methodology is used for all endocrine issues).  Natural solutions for low adrenal function include animal glandular extracts without hormones, specific nutrients, and herbal remedies.  The nutrients will be targeted at the specific underlying cause.  For example, where Vitamin C or copper is deficient it will be supplemented.

The purpose of the natural solution is to provide the nutrition the adrenal gland needs to resume and support proper function.  Just providing hormones does not address the underlying deficiencies and ultimately the health of the gland.  In the long run it may make things worse.  The negative feedback loop employed by the body tells it there is sufficient hormone in the blood stream so the adrenal glands do not receive any signals to make hormones.  

It is important to remember that the adrenal gland is producing a wide variety of hormones, so supplementing with specific hormones may throw the entire system even more out of balance, by creating additional communications challenges for the endocrine system.  Therefore, except for extreme cases, it may be best to start with glandular and nutrient support and allow the body to bring itself back into balance naturally.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Thyroid Gland

Perhaps of all the endocrine glands in the body, the thyroid gets the most attention.  And it well should.  Many of us know someone who has been told they are “hypothyroid” or are on medications for low thyroid.  Why is the thyroid so important?  Its main function is to control metabolism.  Since all cells need this information, all cells in the body have receptor sites for thyroid hormones, thus it affects the operation of all body processes and internal organs.

The thyroid gland helps control body temperature.  People who are experiencing cold hands and feet may have low thyroid function.  In children it helps control of the body’s rate of growth.  It also greatly influences mood and emotion through its action on brain chemistry.  One of its lesser known functions is to work in conjunction with the parathyroid gland to balance blood calcium levels and regulate the breakdown of bone tissue.  

The thyroid receives the most extensive blood supply of all the endocrine glands.  In fact, all your blood goes through the thyroid every 17 minutes!

The main hormones produced by the thyroid gland are thyroxine (better known as T4) and triiodothyroxine (T3).  These hormones are based on iodine. T3 is the active form, yet the body produces more T4.  Therefore, T4 needs to be converted into T3.  Seventy five percent of this conversion is done in the liver and kidneys.  Selenium, Zinc, Vitamin C, Vitamin B12, and Vitamin E are required for this process.  So, from a nutritional perspective the thyroid is dependent upon the trace minerals iodine, zinc, and selenium; Vitamins C, B12, and E; and having healthy livers and kidneys.

Many of us know people who have been told they have low thyroid function.  Following is a simple quiz to help you self-assess the state of your thyroid.  Please note these are only some of the symptoms of low thyroid function (hypothyroidism). If you have answered yes to 3 or more of these questions, consider having your thyroid function tested. This is often done with a blood test.

·         Do you have severe fatigue and find it hard to get up in the mornings?

·         Do you have generalized low energy?

·         Do you need caffeine and/or other stimulants to get you going?

·         Do you have family history of thyroid disease?

·         Is it easy for you to gain weight?

·         Do you have difficulty losing weight?

·         Do you have dry skin?

·         Do you have constipation?

·         For women, are your menstrual cycles irregular?

·         Do you suffer from mood swings?

·         Is your hair thinning?

·         Is the outer third of your eyebrows missing or thinning?

·         Is your hair dry/brittle?

·         Do you have low sex drive?

·         Do you note any forgetfulness?

·         Do you have high cholesterol?

·         Do you have low blood pressure?

·         Do you suffer from depression?

·         Is your skin yellow?

Of course the big question is what may be the underlying cause of the above conditions.  There are four common types of hypothyroid problems.  One or more of these may apply.

The first is functional hypothyroidism from weakened adrenal glands due to prolonged stress.  Our adrenal glands are very important and the stress response is critical to our survival.  When the body is under constant stress the adrenal glands are over working.  In order to protect the adrenal glands (and our survival) the pituitary gland directs the thyroid to slow down all processes.  In this case it is actually the adrenal glands that need support rather than the thyroid.

Second is functional hypothyroidism caused by Estrogen Dominance – an imbalance of levels of estrogen and progesterone.  We will go into this in more detail when we discuss these hormones.  For purposes here it is suffice to say that estrogen and progesterone work together and are most effective when within a specific ratio to each other.  When this ratio is out of balance (which can occur in a variety of ways) in favor of estrogen this is estrogen dominance.  This is a common condition today and it is just not women, it occurs in men too.  The high levels of estrogen cause a reaction in the body where thyroid hormones are reduced.  So, as with the adrenal glands above, the solution here is to figure out why estrogen and progesterone are out of balance.

Third is a deficiency of nutrients required for normal thyroid hormone synthesis, release, and function.  This is generally an iodine deficiency, but can be other nutrients as well.  Without sufficient iodine the thyroid will not function optimally.  This too is a common condition in today’s world given prevailing diets.

Fourth is thyroid disease (primary hypothyroidism).  There are several different thyroid diseases, such as goiter, nodules, Grave’s Disease or Hashimoto’s Disease (an autoimmune disease).  In many cases thyroid disease is an outcome of not resolving the first three underlying causes discussed above.

While thyroid function is often tested via the blood there are two self-tests that can be performed.  When thyroid malfunction is suspected these tests can assist in early identification.  Often it takes longer for signs to show in the blood.  These tests show a gland under stress.  A blood test shows when it has impacted the hormones.  

The first is the Barnes Thyroid Test which measures body temperature.  You need a basal thermometer (goes from 96 to 100 degrees) to perform the test.  The basal thermometer is also called an ovulation thermometer.  To perform the test you take your temperature every morning before getting out of bed.  Keep the thermometer by your bed.  When you wake up put the thermometer under your armpit for 10 minutes (skin to skin).  This should be done for five days. Take the average of the five days.  Normal is between 97.8 and 98.2 degrees.  Hyperthyroid is greater than 98.2 degrees.  Hypothyroid  is less than 97.8 degrees.  For women it is best to do this test early in their menstrual cycle and not near ovulation as temperature is naturally higher.

The second test is the Iodine Patch Test.  This is based on the fact that the thyroid needs iodine to function correctly.  To do this test you will need colored iodine tincture which is available in any drugstore.  You will paint 3” x 3” spot on your inner thigh, inner arm, or stomach.  It is best to paint during the evening and go to sleep.  When you wake up record any color changes.  With normal thyroid function you should see no color change.  A deficient thyroid gland body will absorb the iodine and you will no color left on the spot you painted.  If the spot fades completely within 12 hours that is indicative of low thyroid function.  Ideally the spot will remain for at least 24 hours.  The quicker the spot fades, the more thyroid support is likely needed.

Many people are treated with the medication Synthroid or Levothyroxine for hypothyroidism.  It is important to know that this and many similar medications are only T4.  Therefore, they still need to be converted into T3 for your body to use them.  If long standing nutritional deficiencies are at the root of the low functioning thyroid this may continue to contribute to the body not being able to make this important conversion.  Some practitioners will prescribe Armour Thyroid, a product containing both T4 and T3 which has been found to be more effective for some people.

 

Natural solutions for low thyroid function include dietary changes, animal glandular extracts without hormones, specific nutrients, and herbal remedies.  The nutrients will be targeted at the specific underlying cause.  For example, where iodine is deficient it will be supplemented.

The purpose of the natural solution is to provide the nutrition the thyroid gland needs to resume and support proper function.  Just providing hormones does not address the underlying deficiencies and ultimately the health of the gland.  In the long run it may make things worse.  The negative feedback loop employed by the body tells it there is sufficient hormone in the blood stream so the thyroid does not receive any signals to make hormone.  As the thyroid is not utilized further deterioration may occur and the person becomes completely dependent on external sources of the hormone.  This deterioration may also lead to autoimmune diseases of the thyroid.

It is important to know that some people also suffer from an over-active thyroid or hyperthyroidism.  Often times this precedes hypothyroidism.  Typical symptoms include: insomnia, nervousness, cannot gain weight, intolerance to heat, highly emotional, flush easily, night sweats, heart palpitations, increased appetite without weight gain, pulse fast at rest, eyelids and face twitch, irritable and restless, or cannot work under pressure.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

Meet Your Hormones - The Endocrine System - Part 2

In Part 1 of this article I introduced the endocrine system.  The overview continues here.  Following is a brief overview of the glands, the hormone(s) they produce, and the function of those hormones.   

Future articles will provide more details.

Pineal gland

Melatonin – sleep regulation, internal clock.

Hypothalamus

Produces several releasing hormones and inhibiting hormones.  The releasing hormones stimulate the anterior pituitary to release hormones.  The inhibiting hormones stop the anterior pituitary from secreting hormones. The major releasing hormones are:

Thyroid releasing hormone (TRH) – stimulates pituitary to release TSH.

Corticotropin releasing hormone (CRH) – stimulates pituitary to release ACTH.

Gonadotropin releasing hormone (GnRH) – stimulates pituitary to release FSH and LH.

Pituitary

The pituitary gland produces different hormones from its anterior and posterior parts.

The anterior pituitary secretes hormones to stimulate additional hormones.  It receives its instructions from the hypothalamus.

Thyroid stimulating hormone (TSH) – stimulates secretion of thyroid hormones.

Adrenocorticotropic hormone (ACTH) - stimulates secretion of adrenal cortex hormones.

Follicle-stimulating hormone (FSH) – In females stimulates development of ovarian follicles and secretion of estrogen; in males stimulates testes to grow and produce sperm.

Luteinizing hormone (LH) – In females stimulates maturation of ovarian follicle and ovum; stimulates secretion of estrogen; triggers ovulation; and stimulates development of corpus luteum.  In males stimulates interstitial cells of the testes to secrete testosterone.

Growth hormone (GH) - Stimulates growth in all organs; mobilizes food molecules, causing an increase in blood glucose concentration.

Prolactin (lactogenic hormone) - Stimulates breast development during pregnancy and milk secretion after pregnancy.

The posterior pituitary secretes ADH and oxytocin.

Antidiuretic hormone (ADH) - Stimulates retention of water by the kidneys.

Oxytocin - Stimulates uterine contractions at the end of pregnancy; stimulates the release of milk into the breast ducts; and plays a role in sexual arousal in males and non-nursing females (sometimes called the “cuddling hormone”).

Thyroid

Thyroxine (T4) and Triiodothyronine (T3) – Stimulate the energy metabolism of all cells.

Calcitonin – Inhibits the breakdown of bone; causes a decrease in blood calcium concentration.

Parathyroid

Parathyroid hormone (PTH) – Stimulates the breakdown of bone; causes an increase in blood calcium concentration.

Thymus

Thymosin – Promotes development of immune system cells.

Pancreas

Glucagon – Stimulates liver glycogenolysis, causing an increase in blood glucose concentration.

Insulin – Promotes glucose entry into all cells, causing a decrease in blood glucose concentration.

Adrenal

Mineralocorticoids: aldosterone – Regulates electrolyte and fluid homeostasis.

Glucocorticoids: cortisol (hydrocortisone) - Stimulates gluconeogenesis, causing an increase in blood glucose concentration; also have anti-inflammatory and anti-immunity, anti-allergy effects.

Sex hormones - the adrenals produce “female” hormones in males (estrogen, progesterone) and “male” hormones in females (testosterone).

Epinephrine (adrenaline) and norepinephrine - Prolong and intensify the sympathetic nervous response during stress.

Ovary (Female)

Estrogen – Promotes development and maintenance of female sexual characteristics.

Progesterone – Promotes conditions required for pregnancy.

Testes (Male)

Testosterone – Promotes development and maintenance of male sexual characteristics.

Fat Storing Cells

Leptin – Controls how hungry or full we feel.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

Meet Your Hormones - The Endocrine System - Part 1

Many experts agree that your body’s most important functional system is the endocrine system.  It is composed of glands (the endocrine glands) that produce hormones that control everything happening in the body. So, it’s time to meet your hormones.  Or, as one of my favorite clients called them: her “horror-mones!”

Hormones are very powerful biological chemicals produced in very small amounts by the endocrine glands.  Hormone levels are precisely and carefully monitored and controlled by the body. They are released into the blood stream and carried to specific cells to initiate specific activities; regulating, controlling, and coordinating all body functions.  Many hormones are made at additional tissue sites as well as their “parent” gland.  You can think of this as your body’s own inherent back-up system.  

Hormones from the different endocrine glands interact with each other in complex ways.  One of the best illustrations of this I have seen is from endocrinologist Dr. Henry Harrower.  You can see this below or follow this link:  http://naturalhealthtechniques.com/wp-content/uploads/2011/03/Harrowers_chart_Endocrine_Imbalance.gif

Proper nutrition is critical for the endocrine glands.  Each gland relies on a specific trace mineral to support its normal physiology and biochemistry.  We consume these trace minerals when we eat real foods from both plant and animal sources. Without sufficient amounts of these minerals the glands will not function properly ultimately leading to a variety of symptoms in the body.  We will discuss these symptoms in more detail later when we explore each gland.

The endocrine gland and its associated trace mineral are as follows: pituitary (manganese); thyroid (iodine); adrenal (copper); pancreas (chromium); prostate/uterus (zinc); and testes/ovaries (selenium).  The other major endocrine glands are the hypothalamus, pineal, parathyroid, thymus, and believe it or not – your fat cells.

Here are a few more basics about hormones to provide you with additional background.  Each human cell has receptor sites.  You can think of these as ‘gates” located on the cell membrane that control the entry of hormones and other bio-chemicals into the cells.  These receptors determine if and how effectively a hormone message is received.  

There are a variety of scenarios in which these sites are not functioning optimally.  They can become “resistant” to the hormone meaning more of the hormone is required to deliver the message.  You may have heard of “insulin resistance” a condition that often precedes diabetes.  In other cases an excess of one hormone may block the gate of another, or another substance may mimic a hormone and block a receptor site (this is called a xenohormone). 

Hormones exist two ways in the blood stream.  Protein-bound hormones are considered inactive (as they are bound to a protein).  “Free” hormones are the active form that is able to bind to cell receptors and initiate the cellular response.  

Hormones have a lag time from secretion to activation that ranges from seconds to hours.  They are either amino acid based or steroid based (gonadal, adrenal). The liver and the kidney flush excess hormones out of the body.  

The main control of the endocrine system rests in the hypothalamus-pituitary axis (or H-P axis).  The hypothalamus is part of the limbic system so it is in the brain and receives information which it relays to the pituitary.  The pituitary is also known as “the master gland” because it sends information to other endocrine glands based on what it has learned from the hypothalamus. 

In Part 2 of this article we will take a brief look at each gland, the hormone(s) it produces, and the basic function of those hormones.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The January Effect

I bet you are wondering – what is the January Effect?  You’ve probably never heard that phrase before in a nutrition article.  It is a phrase I have coined for what seems to happen every January.  It starts with the New Year’s resolution to: get healthier; shed the extra pounds from the Holidays; them off; and to rediscover the glory of our youth.  The health and fitness clubs are packed with people all with the same idea.  Lines of people wait for you to finish with the equipment you are using.  But, within a few short weeks the crowds disappear and there are no more lines.  The January Effect has set in.

So, what’s going on?  You’re eating less, snacking less, even drinking a bit less (except of course for during the Packer games and other special occasions).  You are forcing down the salads at lunch (even though you don’t really like them), skipping a meal here or there, and working out hard at the gym.  You dropped a few pounds at first but now you’ve hit the wall – you’re at a plateau.  The pounds are no longer flying off.  This is the January Effect.  However, don’t be discouraged.  If you read on you’ll learn how you can get lasting results and overcome it.

We are told the formula is simple: calories out must be greater than calories in - less food and more exercise equals less weight.  Well, if you’ve been reading my past articles you understand the flaws in this theory.  To keep it short and simple all calories are not created equal.  If you want to review this concept you can find the information on my blog (http://brwellness.blogspot.com/2012/02/calories-not-created-equal-and-perhaps.html).

Back to the January Effect.  Let’s also look at what is happening in the body when you increase your exercise.  First, as you exercise your body needs energy for that activity.  Second, because of the exercise you are creating a demand for new muscle.  Third, exercise is stressful, especially if it is new to your body. 

Let’s look at each of those points.  Energy comes from food.  This means you need to eat to have sufficient energy for the workout.  The types of food we eat are critical.  We get energy primarily from carbohydrates and fat.  Eating the wrong carbohydrates (particularly the ones for quick energy) will raise your blood sugar levels quickly.  This will in turn raise your insulin levels.  Consistently elevated insulin will put you in a fat storing mode.  We will see the implications of this shortly. 

To build muscle you need to eat protein.  Carbohydrates and fats do not build muscle.  Also, muscle burns fat, so the more muscle we build, the more fat we can burn.  However, if you are not eating enough protein you will not build muscle.

Exercise is stressful.  While it is enjoyable and good for you, it is still creates a stress response in the body.  Over-exercising can be particularly stressful.  What happens when we are stressed?  We produce cortisol.  Cortisol puts sugar into the blood stream which causes insulin to rise.  So, when our cortisol stays elevated we again find ourselves in the fat storage mode. 

When you are exercising your body looks for energy in several places.  First it uses the glucose (sugar) in the blood.  Second it uses glucose stored in the liver and muscles.  Third it accesses your fat to turn it into glucose.  However, here’s the problem.  As we discussed, if your insulin and/or cortisol levels are elevated your body is in fat storing mode.  You are unable to access your fat for burning during the exercise. 

As you continue to press on with your exercise your body must find an alternative energy source.  While this isn’t the preferred source it can break down protein into glucose for blood sugar.  (The extreme example of this being starvation.)  Where does this protein come from?  It is from the protein stores in your body – your muscles.  So, do you see what is happening?  Unable to access fat your body uses itself to fuel the continued activity.  Muscle weighs more than fat so the weight loss you are seeing is from the muscle and perhaps not the fat.

Most programs just measure pounds but there is much more to the story.  Your goal is to lose fat, not weight.  You need to look at your body composition; the amount of muscle and fat.  Only in this way can you determine if you are making progress in your goal of losing fat. 

What is the conclusion of all this?  Weight loss is complicated and should not be looked at as a quick fix.  The healthy way is to do it over time.  The best way to lose weight is to complement healthy eating with your exercise program so that you are properly fueling your body to both lose weight and sustain the exercise.

Bernard Rosen, PhD is a Nutrition Consultant and Educator.  He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs.  His office is in Mequon, WI.  To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.