All posts in Stress

What probiotic should I take?

Do I need a probiotic?

The answer is probably YES!

A good probiotic supplement routine will support immunity, digestion, metabolism, and cytokine production. You can take a probiotic daily. In fact, it’s best to take probiotics first thing in the morning on an empty stomach. Let it settle over at least an hour. You might not feel hungry afterwards and that is OK. Eat when you have an appetite.

These are some of the signs that you definitely need to be taking a Probiotic:
• Gas and bloating
• Constipation and/or diarrhea
• Skin problems
• Overall sickness
• Headaches
• Urinary tract infections
• Trouble sleeping
• An inability to lose weight
• Sugar cravings, especially for heavily refined carbs

What should I look for in a probiotic?

It needs to be made with natural ingredients, is gluten-free, and contains no artificial sweeteners, flavors, colors, preservatives, or stimulants.

What probiotic do I recommend?

The vast majority of probiotics on the market are borderline shams, because the harsh acidic environment of the stomach. The acid doesn’t allow the product to reach the appropriate parts of the gut, undamaged by stomach acid.

And I would be wrong to give you a one size fits all solution. Here’s my approachyou need to take one bottle at a time, finish it off and get a different type of bottle each time. In this way we get diversity of probiotics. I mix it up because the more strains the better. We still don’t know what strand specifically does exactly what. Take a shot gun approach!

I recommend ProbioMax 350 DF (click top bar for Xymogen), ProbioMax DF (click top bar for Xymogen), UltraFlora Balance (click top bar Metagenics), UltraFlora Spectrum (click top bar Metagenics). These are some of the most advanced probiotic formulas anywhere. They contain acid resistant capsules and have more than 100 Billion per dose.

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Holiday Stress – My Suggestions

I understand how stressful the holiday season can be. These are a handful of recommendations you can try for increased stress.
1) The ‘Holiday’ eating plan:

For 1-2 months the following foods must be eliminated – sugar (white, brown, and “raw”), honey, molasses, corn syrup, maple syrup, dried fruit and fruit juices.

Minimal alcohol, drugs, tobacco, & caffeine.

Omega 3 Fish Oils should be taken daily. Ask me about your personal dose.

Increase vegetable consumption as much as possible.

2-3 pieces of fresh fruit max per day is allowed. Make sure at leasy one serving is a berry.

After 1-2 months if you feel much improved, small amounts of honey, molasses, dried fruit, and fruit juice, are allowed. But until then 100% compliance is very important.

If you buy prepared food – read the labels carefully – if it has sweetening don’t get it. Breads can be made using unsweetened applesauce or sweet potato to make the yeast rise. Many pocket breads, chapattis, essence bread, don’t use any sweetening.

The stricter you are the better and faster your results will be. During the first one or two weeks on this diet some people (usually the more severe cases) go through what I call withdrawal. Symptoms can include irritability, feeling edgy, craving sweets and feeling like you’re going crazy. If this happens, please grin and bear it and it will eventually pass and then you will improve rapidly. Your body is doing without chemicals it is addicted to, and in the beginning it is a hard transition. With patience and determination,  you will successfully pass through.

2) Try to trace the problem down to its cause and if at all possible eliminate the cause.

3) Get an extra hour of sleep each night.

4) Order the Standard Process Adrenal Packets from the office.

5) Dress properly for warmth and health. Wear gloves if it’s cold out.

6) Don’t fast.

7) Stay off medications containing cortisone and epinephrine. If on them consult with a holistically oriented physician to help you wean yourself and strengthen your glands.

8) Stand in the shower with your back facing the spray and have it beating down on your adrenals (just above the kidneys). Do 3 minutes of the hottest water you can stand followed by 30 seconds of the coldest, once daily.

9) Cup your hand and tap hard on the skin overlapping the adrenal glands for 2 minutes daily (above the kidneys on your back side).

10) Eat fresh parsley daily. The gel inside the aloe vera plant is also helpful.

11) Get weekly adjustments for the next 6 weeks.

12) Rub vigorously for 1 minute 3 times a day the reflex point located 2 inches above and 1 inch to the side of the umbilicus. There is one point on each side (rub both) and they will probably be tender if the adrenals are stressed.

13) During stressful times lie down and relax and place your hands on your forehead over your eyebrows. Stay like that for 5-10 minutes. Breathe in through the nose and out through the mouth. Practice ‘belly breathing’ during this time. It will be very calming.

14) Get out in the fresh air and let the fresh air circulate in your house. Air charged with negative ions is healing to the adrenals. This air is abundant in the forest, seashore and mountains.

15) Get out in the sunshine. The latest research suggests that sunlight striking the skin produces small amounts of epinephrine. This could help an overworked adrenal.

16) The proper amount of melatonin secretion by the pineal gland may aid the adrenals in combating stress. Getting to bed early is helpful for optimum production.

17) Schedule a weekly 30 minute Deep Muscle Stimulator (DMS) session for the next 6 weeks.

Think of other ways to decrease stress.

Call the office at 310-444-9393 if you want to talk to me.

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Better Sleep & Chiropractic Care

Research done at the University of Madrid Medical School in Madrid Spain and the Department of Health Sciences at the University of Jaen Spain, Plaza-Manzano (2014) and fellow researchers found a link between improving sleep disorders and chiropractic manipulation (adjustment). They concluded that certain neuropeptides, or transmitters in the brain increase when our patients get adjusted. The specific neurotransmitter is called Orexin and is commonly known as hypocretins.  “The hypocretins are thought to act primarily as excitatory neurotransmitters…suggesting a role for the hypocretins in various central nervous functions related to noradrenergic innervation, including vigilance, attention, learning, and memory. Their actions on serotonin, histamine, acetylcholine and dopamine neurotransmission is also thought to be excitatory and a facilitatory role on gamma-aminobutyric acid (GABA) and glutamate-mediated neurotransmission is suggested” (Ebrahim, p. 227). Many of you are familiar with serotonin, which is responsible for mood, appetite and sleep. Serotonin has been known for many years and recognized in the scientific literature for playing a role in helping patients get a better nights sleep. Chiropractic adjustments have proven to increase the orexin or hypocretins in the human body, which has a direct effect on the production of serotonin.  This now gives a verified scientific explanation to the results chiropractic patients have been experiencing over the last century.

 

 

References:

  1. Sleep Disorder (October 2015), Retrieved from:https://en.wikipedia.org/wiki/Sleep_disorder
  2. Insufficient Sleep is a Public Health Problem (September 2015) Retrieved from:http://www.cdc.gov/features/dssleep/
  3. Sleep Statistics, (2016), retrieved from:http://www.sleepmedsite.com/page/sb/sleep_disorders/sleep_statistics
  4. Plaza-Manzano, G., Molina-Ortega, F., Lomas-Vega, R., Martinez-Amat, A., Achalandabaso, A., & Hita-Contreras, F. (2014). Changes in biochemical markers of pain perception and stress response after spinal manipulation. Journal of Orthopedic and Sports Physical Therapy, 44(4), 231-239.
  5. Ebrahim, I. O., Howard, R. S., Kopelman, M. D., Sharief, M. K., & Williams, A. J. (2002). The hypocretin/orexin system. Journal of the Royal Society of Medicine,95(5), 227-230.
  6. Whedon, J. M., Mackenzie, T. A., Phillips, R. B., & Lurie, J. D. (2015). Risk of traumatic injury associated with chiropractic spinal manipulation in Medicare Part B beneficiaries aged 66-69 years. Spine, 40(4), 264-270.
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Anxiety and anxiety-related conditions – natural remedies

Without the risk of serious side effects, herbal supplements containing extracts of passionflower or kava and combinations of [amino acids] L-lysine and L-arginine are treatments for anxiety symptoms and disorders.

Magnesium-containing supplements is also worth a try.

St. John’s wort monotherapy has insufficient evidence for use as an effective anxiolytic treatment.

Source: Nutrition Journal, Oct 7, 2010;9:42. PMID: 20929532, by Lakhan SE, Vieira KF. Global Neuroscience Initiative Foundation, Los Angeles, California, USA.

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Marriage Tips: Eye rolling, sex & fights

In her book, “For Better: the Science of a Good Marriage,” author and health journalist Tara Parker-Pope applies rigorous research to the big things in a relationship — sex, money, kids, fighting — and more interestingly to the (seemingly) small things — housework, snoring, eye rolling, even the way couples retell the story of how they met.

 Wed couples are actually having more sex than anyone, conflict can be a good thing and more than 50 percent of us are staying married. 

Tara Parker-Pope: People can study couples and see patterns that can predict a better marriage or a problem in a marriage and we can learn from it. 

Is there some evidence- based advice for how to make a marriage better? TPP: Successful couples that register high on marital happiness scales understand that small things do matter. [Researchers] see that how couples manage conflict, how they start and end a fight, and the positive things they do matter almost more than the negatives. Do they celebrate the small victories that life hands them? Do you grunt and say, “Oh that’s nice honey,” or do you say, “You got a raise today? That’s terrific; let’s go celebrate.” Those little things, we often take for granted as couples. We think the stuff that matters is the big fight or the conflict we’re having, and I don’t think we appreciate how much the kiss good-bye in the morning, or the pat on back or holding a partner’s hand [matters]. For some reason, we think that kind of stuff doesn’t count, and the research shows that kind of thing counts a whole lot in a good marriage.

Sex counts — the more often couples have sex, the happier the marriage. How can couples have more sex? TPP: Well, it’s pretty specific to a couple. Remember that line from “Annie Hall” when the therapist says to Diane Keaton and Woody Allen in separate meetings, “Well how often do you have sex?” And she says, “Oh, constantly, three times a week,” and he says, “Hardly ever, three times a week.” And that sort of tells you, if it works for you, then it works. If it doesn’t work for you, then it’s not enough. But overall, it’s important for a married couple to know that it’s normal for sex to decline in a marriage. You’re still having more sex than a single person; there’s definitely a correlation between the couple’s satisfaction with their sex life and their satisfaction with the marriage. So frequency is definitely associated with a happier relationship, but it doesn’t have to be frequency. It’s just whether or not you’re both satisfied with the amount of sex that’s in the relationship.

No-sex or a low-sex marriage, is really a difficult problem for couples. There’s a big loss, an emotional loss when your sex life goes away in a marriage, and it’s a tough thing to repair. One of the pieces of advice that Helen Fisher, an anthropologist at Rutgers University who really knows a lot about love research, gives couples is that if you are having problems, have sex — even if don’t feel like it. Because just the act of having sex unlocks a lot of these bonding hormones and brain chemicals. It is a shortcut, in a way, for restoring intimacy and getting over bad times in a relationship. Even if you don’t feel like it, once you get started, you do feel like it because biology sort of takes over. Sex is pretty essential.  Focusing on your sex life is not just something enjoyable, it’s truly good for your marriage, for your relationship.

The book says that simple interactions, like rolling your eyes at your husband, can indicate you’re headed for divorce. How can such a simple thing be such a strong indicator? TPP: There’s a noted marriage researcher named John Gottman, and he has watched a lot of couples have conflict discussions, and he has these very sophisticated computer analysis programs and heart rate monitors and different ways to assess the state of your relationship, and he’s quite skilled at this. And, unfortunately, we can’t all go to his lab, so I asked him what can we look for. He said one of the really simple things to look for is the eye roll. Because it’s a sign of contempt, it’s a sign that your relationship has gone to a place that is not good. Couples that do this in his studies have consistently had bad outcomes. It’s a simple thing to look at, and it’s a relatively easy thing to stop. If you’re an eye roller, and if you’re on the receiving end of it, it’s legitimate to say to your partner, “I wish you wouldn’t do that. It doesn’t make me feel good, and can we work on this issue?.” You’re dismissing what the other person is saying. It’s a behavior we typically wouldn’t even do to our friends, but you do see it in married couples. Again, it’s one of the many little things that goes on that can be a big deal over time in a relationship.

If you feel you’re at risk for divorce, is it possible to get the marriage back on track? TPP: There’s a lot of psychology that would suggest that [fun] is what brought you together in first place, and what keeps you together long term. There is some science out of Stony Brook University suggesting that rediscovering some of those early behaviors and doing new and different things together as a couple improves your marital happiness. I do think that once a couple starts talking about divorce and thinking about divorce, being divorced is a real possibility. [Once you are] discussing divorce with friends and people outside the marriage, you are pretty far down a path, a not so good path. That doesn’t mean that you can’t turn around, but I think it’s pretty good advice to not use the D word lightly. There’s some research to suggest that once you start talking about divorce, it will create change.

Regarding fights. You don’t have to worry about what you’re fighting about or how often you fight. Really you just have to think, “Okay, if I want to protect my relationship, I need to make sure that I start the fight correctly, that I don’t let it escalate and that I learn how to de-escalate.” I think that de-escalation thing is a skill we can all use. The ability to de-escalate, to take a breath and to calm things down is just a good skill to have, especially for people in a marriage. So couples don’t have to go from fighting a lot to not fighting at all to improve their marriages — you just have to go from fighting however you’re fighting now to fighting better, to fighting more fairly. 

Conflict is really good for the relationship. Conflict is moving you toward a better place, because you’re working things out. When you don’t work those things out, they catch up with you. So a little bit of conflict, a little bit of fair fighting, productive conflict, goes a long way.

Seventy percent of marital conflicts never get resolved. They bring these couples into the lab, and they listen to them fight about the dog or the mother-in-law or the socks on the floor, and 10 years later they’re still fighting about the dog — it might be a different dog — but the socks on the floor or the motherin- law, they’re still fighting. Thirty percent of conflicts do get resolved, and you figure things out, and people learn to adjust and compromise. Personally, what I think these data suggest is that 70 percent of the stuff we fight about doesn’t matter. It’s there; it’s part of having a relationship, but it’s kind of irrelevant. The most important thing is you don’t beat each other up if you’re disagreeing. Be nice. You can be nice and still fight.

The book ends with seven strategies couples can use to stay happy and keep their marriages strong. TPP: The small, kind things we do in a marriage matter a lot. There are many different ways to look at this. But being nice to your partner is really the best way to take care of your marriage. It’s such a simple piece of advice, but how often have we heard couples just rip each other up, and how often have we done it ourselves? And I think these small things, like celebrating the good times and making a fuss over the small victories that life hands you, help you sustain a better relationship, not letting your marriage get boring and doing new and exciting things. You’re not only creating novelty and reactivating that kind of crazy love you had at the very beginning, but you’re creating other experiences, and all of that is good for a marriage. And I do think sex is such an easy shortcut. That’s not all it takes, but that’s a simple one. I think remembering that everything you do, not just the big blowup, signals the health of your relationship. It’s those little things you do every day that hold you together.

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Anti-oxidants & brain function

All my friends know I just had a birthday. We are all aware that our mental functions slow down as we age. Our focus weakens and we lose memory. One reason is because oxidative stress. That’s why you hear so much about taking  ‘anti’-oxidants. These may help slow or even halt the aging  damage. 

Store-bought organic berries are a great source. Studies show that blueberries increase health and enhance cognitive function in aging.  So make sure you add fresh blueberries to your breakfast protein shake (UltraMeal from Metagenics).

Mental decline is caused by oxidative stress or free radical damage to the brain. According to Dr. James A. Joseph, an expert on cognitive decline, “Ample research indicates that age-related neuronal decrements are the result of oxidative stress.” He says  “Oxidative stress and inflammation are the evil twins of brain aging.”

In 1999, Dr. Joseph published a landmark study on the subject in the Journal of Neuroscience. His study suggested that blueberries may hold the key to reversing mental aging. Dr. Joseph took four groups of rats and fed them a normal diet. Three of the groups were given strawberry, spinach, or blueberry extracts. Over the course of 8 weeks, he tested the rats for coordination and mental functioning. The blueberry group performed best on the coordination tests. This group also showed improved neuron functioning. His research led him to nickname blueberries “brainberries.” 

I’m big on anything that lowers inflammation and blueberries also function as anti-inflammatory agent to protect brain integrity. 

Blueberries are best eaten with other foods that contain fats. At the top of the list are walnuts and avocado. Walnuts are rich in omega-3 fatty acids. That makes blueberries and walnuts a powerful combination. These foods promote youthful flexibility in brain cell membranes.

“Polyphenols in berries and fatty acids in walnuts fluidize the cell membrane,” says Dr. Joseph. 

Walnuts block disease-causing inflammation in our cells. Recent research links inflammation to cognitive decline, so reducing inflammation is important to promote better mental function.

People who eat breakfast are more mentally alert. They remember more, react quicker, and are more creative. This first meal delivers fuel to the brain after fasting all night. That’s way I recommend a the UltraMeal protein shake first thing in the morning. I know you are busy and often skip breakfast – a shake takes one minute to make.

As an afternoon snack, try a handful of blackberries and mix them with almonds. Enjoy green tea – it has lots of antioxidants. Enjoy strawberries and pecans. Try another UltraMeal shake  in the afternoon. Shakes with blueberries are rich in antioxidants.

Order UltraMeal from www.DrJeffreyTucker.meta-ehealth.com

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Stress – what can I take for stress?

The majority of my patients describe feeling stress. Stress is tension and that is what we feel in our muscles. But chronic stress is even more severe, in fact, chronic stress is the silent killer of the 21st century. It can increase your risk of heart disease, including heart attack and stroke, high blood pressure, cancer, diabetes and many other diseases.

Managing stress through exercise, healthy eating, good sleep hygeine and meditation helps. Did you know that you can also reduce the effects of stress with certain vitamins?

There are a number of vitamins and herbs for reducing stress, these include:

Ashwagandha: An adaptogenic herb that has a calming effect on the body. Some researchers have reported that ashwagandha has a so-called ‘anti-stressor’ effect. Studies have shown that ashwagandha might suppress the increase of the stress hormone cortisol, which can be harmful at high levels. Ashwagandha is in the Wellness Essential for Men (Metagenics) vitamin packets. 

B Vitamins: Vitamins B1, B2, B3, B5, B6, B12 and folic acid are water soluble.  B vitamins can be depleted through perspiration, a common side effect of stress. B vitamins support the adrenal, neurological and stress-related function.   

Vitamin C: Has been shown to be helpful in treating stress. A study was conducted at the University of Trier in Germany to determine the effects of taking vitamin C during periods of acute psychological stress. The researchers observed that vitamin C helped reduce blood pressure, the stress hormone cortisol, and subjective response to acute psychological stress. 

Serenegen by Metagenics  is a classic, comprehensive herbal stress management formula targeting individuals that are “stressed & wired.” 
www.DrJeffreyTucker.meta-ehealth.com to order Serenagen or the wellness Essential for Men vitamins.

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