In my previous post CS asked what supplements are most effective. So here is a list of the ones I have found made the most difference to me:
Vitamin C
Helps to counteract the effects of stress as is an antioxidant and an anti-inflammatory (good for those of us who suffer with allergies)
Magnesium Citrate with B6
Calms the nervous system.
Vitamin D
You need it to be able to absorb the magnesium properly.
Ashwagandha
The book "Adrenal Fatigue" by James L. Wilson has this to say on Ashwagandha:
"Because of its anti-inflammatory action, Ayurvedic physicians use it as the treatment of choice in rheumatic pains, inflammation of joints and other related conditions that commonly seen in states of Adrenal fatigue.
Ashwagandha is considered an adaptogen. An adaptogen is any substance that helps the body function more towards its normal level, for example if cortisol is too high, it lowers it, and if it is too low, it raises it. Studies have shown Ashwagandha is capable of normalising cortisol levels whether they are too high or too low."
Salt
A lot of us seem to suffer with low blood pressure. Unrefined or salt obtained by traditional methods (I avoid commercial salt like the plague, it tastes awful), helps to bring up you blood pressure. Also when we suffer with Adrenal Fatigue, we have too much potassium and not enough salt in our bodies; taking more salt helps to balance the levels.
Some side notes:
There is a lot of debate on supplements as to whether they actually work or not. My take is that synthetic vitamins (which are the ones normally sold at health stores) don't work because the body doesn't recognise them. Finding natural vitamins takes quite a bit of work and research, and they are also more expensive than synthetic ones I'm afraid. This also goes for essential oils, I had used oils before and they did not have the same effect as the ones I'm using now, which I get from a therapist and not from a shop.
Hi Kara, I'm going shopping today to pick these up, plus the oils we talked about in your earlier post. I had never heard of Aswagandha, but this store I'm going to probably has it anyway. it's weird that with all the pressure we're under emotionally, our blood pressure is often low. It's true for me. I know I need to get back to taking B vitamins, and other natural supplements or primary nutrition sources. ONe thing I do is drink carrot juice (not good if you're diabetic, which I'm not), or eat a sweet potato every day. It keeps my skin healthier. I know that at the moment I"m beyond fatigued. My adrenal glands graduated from PTSD and went AWOL on me. I've got to do something....
ReplyDeleteHi CS,
DeleteLet me know how you get on. The biggest challenge for me, is remembering to take them :P
Me too.. The fish oil supplements, and the calcium, I get sick of swallowing so many big pills. But I know they help. I've really let the B vitamins drop off, and that's a biggie. I'll let you know. btw, spearmint oil for some reason helps me with depression. Sometimes I sniff it at department meetings ;-)
DeleteI need to start a notebook, a new one since I can't find the other one. There's also the trick of eating iron and vitamin C together. C helps you absorb iron better, but not eating vitamin E with iron, which blocks iron. Dissecting things the way scientists do, it's a miracle we do as well as we do. :-) Thanks, Kara. The Ashwagandha is new to me. My best friend sent me a book that discussed adrenal fatigue, and it definitely described me. Let's see, I survived daily in fight or flight mode. Can't imagine why my poor little adrenals are worn out. :-)
ReplyDeleteHi Judy, I knew that Vit C helped to absorb iron but didn't know that vit E blocked it. Thanks for sharing that. Being daily in flight or fight mode is what drains the adrenals, hopefully now we know, we can build ourselves up :)
DeleteKara, how would you best recommend getting salt through "traditional methods" (i.e. I don't know what a traditional method is ;)!)?
ReplyDeleteA little more on ashwaghanda. It has been a traditional herb used for centuries to combat anxiety and adrenal fatigue. I find that it just kind of takes the edge off of anxiety. I choose to use it in a supplemental form, but my osteopath suggested a liquid form that you place under your tongue. The supplement, I take every morning (a very low dose). I have found it to be helpful in reducing irritability associated with anxiety (not that it's gone, but it is easier to manage.) The liquid form was recommend to me to be taken "as needed" for a bit of a pick me up. It was also suggested that it would help increase my energy levels. I did see an increase in energy and better quality of sleep, but I also started the magnesium at the same time so it is difficult for me to assess where the benefit was coming from.
I've found that ashwaghanda in health food stores is quite expensive (at least in my town and according to my pocket book) but that I have found it to be much less expensive online.
Of course, I'm new to all of this and no expert, but I hope that it helps.
Hi Jessie,
DeleteSorry, I should have explained that better, shouldn't I? In Europe there is a type of labelling called D.O. (Designation of Origin) which labels products according to regions and traditional methods of production. http://en.wikipedia.org/wiki/Geographical_indications_and_traditional_specialities_(EU) European countries have traditional methods of extracting salt. I think this is worth it's own post. I'll make this the subject of my next post.
Kara, have you tried taken your supplements every morning with breakfast (or during some other regular "ritual" of the day, like teeth brushing in the morning)? This method of tying them to another ritual was suggested to me by my asthma doctor when I was struggling to remember my daily medications and I've found it to be very helpful (especially since I'm a bit scattered about remembering too).
ReplyDeleteI'm not very good with routines, since DH is a shift worker, but trying to take supplements with main meals makes sense. Thanks for the suggestion. I will try my best to apply it. :)
DeleteI've found it to be easier now that I have kids than before. But there was always something I did at about the same time each day (each lunch, brush my teeth in the morning, have coffee). I've also heard that taking supplements with meals is helpful because your body can absorb the nutrients better. But I'm not positive on that (and as Judy said above, I have heard that some things shouldn't be taken together....come to think of it, I thought it was you that told me that.)
DeleteAnd in reference to the "no salt" advice from the therapist below, that is just nuts. The sodium/potassium pump in our body HAS to have salt in order to maintain a balance. You can't live without salt.
And I'd be interested in your post about salt. I do not believe we have a similar program in the US (unfortunately, many of our food products are not labeled well in the US).
Hi Kara, I agree you have to do your homework on supplements. I am sure some are rubbish; full of binders and fillers. I take a good B complex. Many B vitamins are derived from yeast which doesn't agree with everyone so I always use 'Solgar', because they are free of yeast and all preservatives etc. I also swear by magnesium (very calming) and ashwagandha for inflammation and stress.
ReplyDeleteI did go to see a nutritionist a few years ago but I became quite ill from taking her advice. She advised against all salt. (I have since heard one woman died from removing all salt from her diet). I didn’t follow her advice completely and as soon as I saw the adverse effects I stopped it immediately and never went back. I prefer to do it myself now through my own research.
Thanks for this post!
Love, Molly
Hi Molly,
DeleteThanks for the feedback. No salt, huh? That seems a bit extreme. I guess at the end of the day "the proof of the pudding is in the eating". When something is good for us, or not ;), the effects are felt pretty quickly. There's no substitute for doing our own research, is there?
I have tried Solgar and they're very good. The companies I've been getting my vitamins from lately are http://www.seventhwaveuk.com/ and http://www.pukkaherbs.com/, I don't know if they ship to the US though. Seventh Wave has a database of articles on different health issues that is very good.
Love,
Kara
I started taking magnesium a few moths ago and have found a big difference in my sleep and ability to relax.
ReplyDeleteThanks for the feedback, VR. Yes, it seems that we're all finding it makes a difference. I'm thinking the link between magnesium and maternal neglect might be worth its own post too.
DeleteI'd be interested in reading more on that for certain.
DeleteI remember Sandra Brown writing about Adrenal Fatique and PTSD though I didn't pay it any attention at the time. This is the link to Sandra's article:
ReplyDeletehttp://saferelationshipsmagazine.com/stress-adrenal-fatigue
Maybe you can help me out, Kara. I am a seriously ornery skeptic when it comes to supplements and vitamins. Then recently, I researched the DASH diet, a healthy way of eating. Since we switched to this lower-carb diet with 10-12 fruits and vegetables a day, everyone is my house is feeling Better. Happier. Stronger. We're losing weight, too (though DASH isn't necessarily a weight-loss diet). The way my body is responding to high nutrition makes me a little more doubtful of my previous judgments about supplements and vitamins. So maybe there's a little window of opportunity now?
If you have a second, would you check out Sandra's link? During my divorce, I was a mess physically. It has taken several years getting myself back to normal (as far as my energy goes) and I'm still not as active as I used to be. Perhaps adrenal fatigue is a viable problem (there's critical literature out there for any new practice, product or dietary change!)
Thanks,
CZ
Hi CZ,
DeleteI'll check the link and I'll get back to you. xx
Hi CZ,
DeleteI checked the link and I thought it was very good. I've got quite a lot to say on it, so I'll write a separate post about it. xx
Thanks Kara, I’m going to give ‘Seventh Wave’ a try, they look really good. I already use Pukka Herbs for Ashwagandha and a few other things.
ReplyDeleteAnd yes Jessie, the no salt advice was stupid and dangerous. I should have reported her!
Hi Kara,
ReplyDeleteWhat a great topic. I am going to try the ashwaghanda. I take melatonin before bed and sometimes valerian root to calm my nerves. Both help me sleep better. I am always looking for things to help me relax, as anxiety is probably my biggest issue these days.
BTW I have found good prices at iHealthtree.com. I don't buy any supplements in retail stores anymore.
re salt: I stopped using iodized salt a few years ago mainly because sea salt just tastes so much better. You can buy sea salt just about anywhere these days. The Baleine brand is expensive, but really good and naturally produced. From what I understand, salt is only unhealthy if people already have high blood pressure. Otherwise, it's fine. The anti-salt movement in this country today is insane. Salt is a necessary mineral that the body will die without. Unless you're eating a lot of fast food and pre-packaged food, you need salt in your diet.
The supplement thing is a maze of ignorance and misinformation, as least as far as nutrition goes. There are no scientific studies that support the belief that supplements make you healthier; people who take supplements vs. people who do not have exactly the same life expectancy. Furthermore, while the US has the highest percentage of women who take calcium supplements, it also has the highest rate of osteoporosis of developed countries. This would indicate that we are either taking the supplements wrong (it's easy to do, esp. with calcium), or that calcium isn't as important to osteoporosis as we are led to believe. The greatest defense against osteoporosis is weight-bearing exercise, i.e., weight-lifting. Which is also the best way to boost metabolism, burn calories, improve muscle tone, and remain active and flexible into old age.
Supplements for mood improvement is another story, though. I firmly believe in supplements for mood, because I know they make a difference for me. I am looking forward to trying some of the suggestions here. I also thought of St. John's wort and Sam-E for depression. I know people who swear by both of these.
"The Chemistry of Joy." also talks about diet in relation to mood. Carbs, for example, increase serotonin in the brain--and whole grain carbs are not only more nutritious, but have a longer lasting effect on mood. In trying to lose weight, I've tried low-carb diets, and I just can't stick to them because I hate how I feel when I don't eat carbs. Chemistry of Joy finally provided evidence as to why that's the case! (I suppose this is another topic--sorry for digressing.)
It's a great, fascinating topic. Thanks for posting this Kara. Looking forward to more on it!
Love,
Kitty
Hi Kitty,
DeleteThanks for the feedback. "The supplement thing is a maze of ignorance and misinformation, as least as far as nutrition goes." No kidding! Finding out the right information is like trying to find a needle on a haystack. What also complicates the issue is that a lot of supplements don't work if they're not taken with whatever it is that allows them to be absorbed by the body. In the case of vitamins, fat and oils are essential, since vitamins are water soluble they need some fat to stay in the body, otherwise they just come out (as is the argument of some researchers) as expensive urine. Many people in the West are on very low fat diets, so there might be a connection there as to why the supplements are not being absorbed properly.
The thing about calcium is that it needs to be taken with magnesium to be absorbed by the body. I have also read that there is a connection between soft drinks and osteoporosis. I have an aunt who has quite bad osteoporosis and she drinks a lot of coke, so maybe there's some truth to it.
There are so many variables involved that it's quite hard to know what's what, though I think the body is pretty good at letting us know when something is working or not. Like yourself, I don't feel well if I keep the carbs too low, though I have found that eating more protein helps. I will write more about these issues in my next few posts.
Love,
Kara
Hi guys, it IS a maze for sure. And in the US at least, supplements are a multi-billion dollar industry, along with weight loss products. Neither vitamins nor other supplements are regulated by the FDA, which means that anyone with money for a "lab" (or to find one for outsourcing) can put together whatever they want. The absorption variables are also hugely important and not well understood (aside from the link between how calcium blocks iron absorption, etc) . One of the places I started was simply looking at which supplements are fat or water soluble. Which need enzymes in order to make it into the bloodstream. For instance: I used to drink carrot juice on it's own. Now I know that if my body's going to use the beta-carotene, I have to take it with some walnuts, or other nuts, since b.c. is fat soluble. Both iron and calcium need vit. C for absorption; but they interfere with each other. Many supplements are overkill and the body just pees them out. I still try to think about Michael Pollan's advice: "eat food, mostly plant, not too much." I try (not always successful) to eat food with lots of different colors each day (natural, somehting orange, green, red, etc). The one thing I am addicted to, though, for both mouth feel, crunch factor, and carb/serotonin is Stacey's Pita Chips (Naked). Refined carbs, but I can't seem to break the habit. I do know that for me, eating something with beta carotene everyday makes a huge difference for my skin. I can see it. Cantalope, watermelon, canned pumpkin (mixed with yogurt, with cinnamon, tastes like pumpkin pie), carrots, or sweet potato. Always with some nuts. LIke Kitty, I can't go low carb. Don't really eat meat; but also need to carbs or I'm climbing the walls.
DeleteOK now that you guys have recommended ashwagandha, I'm going to get it. Kara I love the phrase "expensive urine"!
DeleteMichael Pollan cracks me up. My favourite quote of his is:
Delete“Don't eat anything your great-grandmother wouldn't recognize as food.” That's my main motto when it comes to food ;)
I think the reason there's so much confusion about nutrition is that scientists just don't know. The complexity of controlling variables for nutrition studies must make it almost impossible to get good data. Not to mention that diet supplements and vitamins are a huge business, as CS said.
DeleteThe American low fat diet I know is rooted in junk science from the 50s, and there is a lot of evidence that the paleo diet (high fat, high protein, low carb) does result in a lean body and better general health. I try to eat a bit of protein with every meal, and I try to eat nutrient dense food. I like the 80/20 rule, that says you should do something "right" 80% of the time and cut yourself slack 20% of the time. I am skeptical about any diet fads that advocate anything other than this sort of common sense.
BTW, I looked up ashwaghanda on iHealthtree.com and they don't carry it. Sorry for the bad advice, if anyone looked it up. Online is usually the way to go for supplements.
XX00