WEEK WEEK7 Less stress is more health2. Deep Dive: Stress and Weight Gain 3. Appendix a. Cortisol Connection b. How to Beat Stress and Fight Fat c. 10 Quick Stress Busters d. Transitions

Week 7 of 8

Rev: July 12, 2017 Page 1 of 32

WEEK

WEEK

7 Less stress is more health

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Week 7: At a glance

1. Key Points

2. Deep Dive: Stress and Weight Gain

3. Appendix

a. Cortisol Connection

b. How to Beat Stress and Fight Fat

c. 10 Quick Stress Busters

d. Transitions Anti-Stress Formula

e. How Sleep Affects Your Weight

f. Eat Your Way to Better Sleep

g. Poor Sleep Habits and How to

Correct Them

4. Things to Remember

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KEY POINTS

● Stress affects your weight

● Exercise balances stress hormones and manages stress

● Low Glycemic foods and other supplements help maintain healthy hormone levels, too

● Getting adequate sleep is essential to a healthy balance

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Stress and Weight Gain: How Stress Can Affect Your Weight

Can Stress Make You Fat? By Elizabeth Scott, M.S., About.com Updated: October 3, 2007

There are several ways in which stress can contribute to weight gain. One has to do with

cortisol, a stress hormone. When we’re under stress, the fight or flight response is triggered in

our bodies, leading to the release of various hormones.

Whether we're stressed because of constant, crazy demands at work or we're really in danger,

our bodies respond like we're about to be harmed and need to fight for our lives (or run like

heck). To answer this need, we experience a burst of energy, shifts in metabolism and blood

flow, and other changes.

If you remain in this state for a prolonged amount of time due to chronic stress, your health

becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain --

which is why some products like Cortislim are marketed as diet aids.

Chronic stress and cortisol can contribute to weight gain in the following ways:

Metabolism -- Do you feel like you're prone to putting on more weight when you're stressed,

even if you're eating the same amount of food as you always have? Too much cortisol can slow

your metabolism, causing more weight gain than you would normally experience. This also

makes dieting more difficult.

Cravings -- OK, you're stressed. Do you reach for a nice salad or a pint of Ben & Jerry's? I'll bet

on the latter. People experiencing chronic stress tend to crave more fatty, salty and sugary

foods. This includes sweets, processed food and other things that aren’t as good for you. These

foods are typically less healthy and lead to increased weight gain.

Blood Sugar -- Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue,

and conditions like hyperglycemia. Too much stress has even been linked to metabolic

syndrome, a cluster of health concerns that can lead to greater health problems, like heart

attacks and diabetes.

Fat Storage -- Excessive stress even affects where we tend to store fat. Higher levels of stress

are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only

aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of

the body.

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Stress and weight gain are connected in other ways:

Emotional Eating -- Increased levels of cortisol can not only make you crave unhealthy food,

but excess nervous energy can often cause you to eat more than you normally would. How

many times have you found yourself scouring the kitchen for a snack, or absently munching on

junk food when you’re stressed, but not really hungry? More on what causes emotional eating.

Fast Food -- Experts believe that one of the big reasons we’re seeing more obesity in our

society these days is that people are too stressed and busy to make healthy dinners at home,

often opting to get fast food at the nearest drive-thru instead.

Too Busy to Exercise -- With all the demands on your schedule, exercise may be one of the last

things on your to-do list. If so, you’re not alone. Americans live a more sedentary lifestyle than

we have in past generations, yet our minds seem to be racing from everything we have to do.

Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV

in exhaustion at the end of the day, exercise often goes by the wayside.

Fortunately, there are things you can do to reverse the pattern of weight gain and actually

reduce your stress level and waistline at the same time.

Sources:

Stress System Malfunction Could Lead To Serious, Life-Threatening Disease. NIH Backgrounder September 9, 2002. Teitelbaum,

Jacob, M.D. How Stress Can Make You Gain Weight. Total Health Vol 25. no. 5. Oct/Nov 2003.

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Cortisol Connection: Tips on Managing Stress and Weight

Christine A. Maglione‐Garves, Len Kravitz, Ph.D., and Suzanne Schneider, Ph.D.

The purpose of this paper is to briefly review, discuss and clarify some misconceptions on these

topics and to suggest some practical assessment and stress management ideas for the fitness

professional and personal trainer to incorporate with students and clients.

What is stress and its significance to physiological functioning?

Hans Selye, a foremost stress physiologist of the 20th century defined stress as “….the

nonspecific response of the body to any demand made upon it (1).” Richard Lazarus, another

highly regarded psychologist adds that stress is “…any event in which environmental demands,

internal demands, or both tax or exceed the adaptive resources of an individual, social system,

or tissue system.”

In many different societies, stress is a common term that is often associated with negative

situations and settings. Yet, a stress‐free life may also be harmful, because an individual will

lose his/her ability to react to the different challenges of life. Every person has an optimal

positive stress level referred to as eustress, while stress that is harmful is noted to be distress.

What are the stress response pathways?

People can react to a stressor in different ways. For instance, if an individual perceives the

stressor as a challenge to his/her control of a situation, norepinephrine, the “fight” hormone is

predominantly released. And, if the stress arousal increases and a possible loss of control is felt

by the individual, then epinephrine, another “flight/anxiety” hormone is released.

When the stress is prolonged and seen as hopeless, the individual becomes more distressed

and feels defeated. This activates the hypothalamus in the brain. What follows is a cascade of

hormonal pathways resulting in the final release of cortisol from the adrenal cortex (of the

kidney).

The brain has the ability to selectively activate the fight, flight, or defeat responses (3). This

usually occurs in day to day living when an individual perceives his/her hassles as a challenge to

control or a loss of control. Although the stress pathways work together, they each can

uniquely affect the function of bodily processes. For instance, the “fight” or “flight” stress

responses cause the heart to beat faster and harder as well as release more free fatty acids

(disassembled triglycerides) into the blood. The “defeat” response stress pathway can lead to

enhanced lipogenesis (fat creation), visceral obesity (deep abdominal obesity), breakdown of

tissues, and suppression of the immune system (1,2).

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Where does cortisol come from and what is its purpose in the body?

Cortisol has become a ‘prime’ hormone of fascination, discussion and confusion within the

consumer and fitness industry, due to misleading television commercials and advertisements. It

is a steroid (compound based from a steroid nucleus) hormone that is produced in the cortex of

the adrenal glands located on top of each kidney. Fasting, food intake, exercising, awakening,

and psychosocial stressors cause the body to release cortisol (3,4,6,7). Cortisol is released in a

highly irregular manner with peak secretion in the early morning, which then tapers out in the

late afternoon and evening. Energy regulation and mobilization are two critical functions of

cortisol (4). Cortisol regulates energy by selecting the right type and amount of substrate

(carbohydrate, fat or protein) that is needed by the body to meet the physiological demands

that is placed upon it. Cortisol mobilizes energy by tapping into the body’s fat stores (in the

form of triglycerides) and moving it from one location to another, or delivering it to hungry

tissues such as working muscle. Under stressful conditions, cortisol can provide the body with

protein for energy production through gluconeogenesis, the process of converting amino acids

into useable carbohydrate (glucose) in the liver. Additionally, it can move fat from storage

depots and relocate it to fat cell deposits deep in the abdomen (8). Cortisol also aids adipocytes

(baby fat cells) to grow up into mature fat cells (9). Finally, cortisol may act as an anti‐

inflammatory agent, suppressing the immune system during times of physical and psychological

stress.

The potential link between cortisol and visceral obesity: What is going on at the tissue level?

Cortisol directly effects fat storage and weight gain in stressed individuals. Tissue cortisol

concentrations are controlled by a specific enzyme that converts inactive cortisone to active

cortisol (9‐11). This particular enzyme is located in adipose (fat) tissues. Studies with human

visceral (fat surrounding the stomach and intestines) and subcutaneous fat tissue have

demonstrated that the gene for this enzyme is expressed more by obese conditions (11). It has

also been demonstrated in research that human visceral fat cells have more of these enzymes

compared to subcutaneous fat cells. Thus, higher levels of these enzymes in these deep fat cells

surrounding the abdomen may lead to obesity due to greater amounts of cortisol being

produced at the tissue level. As well, deep abdominal fat has greater blood flow and four times

more cortisol receptors compared to subcutaneous fat (8). This may also increase cortisol’s fat

accumulating and fat cell size enlarging effect.

What is the potential link between stress, cortisol, and appetite?

Animal and human studies have demonstrated that cortisol injections are associated with

increased appetite, cravings for sugar, and weight gain (12). Epel et al. demonstrated that

premenopausal women who secreted more cortisol during and after novel laboratory stressors

chose to consume more foods high in sugar and fat. It has been thought that cortisol directly

influences food consumption by binding to receptors in the brain (specifically, the

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hypothalamus). This can stimulate an individual to eat food that is high in fat and/or sugar.

Cortisol also indirectly influences appetite by regulating other chemicals that are released

during stress such as CRH (corticotrophin releasing hormone), leptin, and neuropeptide Y (NPY)

(12‐13). High levels of NPY and CRH and reduced levels of leptin have been shown to stimulate

appetite.

What are the harmful health effects associated with stress‐induced obesity?

Chronic stress can contribute to several harmful physiological events. When body tissues are

exposed to high levels of cortisol for extended periods of time, some cellular and tissue

alterations may occur. High levels of cortisol cause fat stores and excess circulating fat to be

relocated and deposited deep in the abdomen, which left unchecked can develop into or

enhance obesity. In addition, hypertension (high blood pressure), hyperlipidemia (elevated

lipids), and hyperglycemia (elevated glucose) have been linked to elevated cortisol levels

(10,14). Individuals with a high waist‐to‐hip ratio (which identifies visceral obesity) are at a

greater risk for developing cardiovascular disease, type II diabetes mellitus, and cerebrovascular

disease (8).

Are there any practical assessment tips for the fitness professional to utilize? To help identify

clients with a potential risk for the diseases described above (which are associated to stress‐

induced obesity) and distinguish any patterns of fat distribution, fitness professionals can utilize

a waist‐to‐hip ratio (WHR) measurement or waist circumference measurement. The WHR is the

circumference of the waist divided by the circumference of the hips. The waist measurement is

at the narrowest part of the torso between the ribs and iliac crest. The hip measurement is

around the buttocks at its maximum posterior extension. Norms are available in some fitness

texts (16), but in general, health risk is very high for men (30‐39 yrs) when WHR is >0.96 and

when it is >0.84 for women (30‐39 yrs). With waist circumference, the National Cholesterol

Education Program recommends using a waist circumference of >88cm (or >35 inches) for

women and >100 (or >39 inches) cm for men, to evaluate obesity as a risk factor to metabolic

diseases and coronary heart disease.

What are some useful stress management tips for the fitness professional to incorporate with

their clients?

Fortunately, fitness professional are already doing many physical activities to help their clients

manage stress. Many types of aerobic and anaerobic exercise have been shown to be effective

interventions in reducing or managing stress. Some of the popular ‘mindful’ exercise programs

such as yoga and Tai Chi (or Tai Chi Chaun) are also recommended for stress management.

Meditation, progressive relaxation, deep breathing, and visualization are methods that can be

effective in decreasing stress‐induced symptoms. Also, eating right and getting enough rest

should be incorporated in a stress management plan for life.

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Conclusion

Stress will always be a part of daily living and is necessary for providing challenge to

physiological and psychological development. However, too much stress over a period of time

combined with poor coping habits may cause physical, chemical, and hormonal imbalances in

the body, thus leading to disease and death if left unchecked. The pathways of the stress

response are complex and may activate other hormonal pathways, resulting in the release of

cortisol. The chronic release of cortisol combined with altered tissue production is linked to the

development of abdominal obesity in both men and women. Cortisol is associated to

overeating, craving high caloric fatty and sugary foods, and relocating fat from the circulation

and storage depots to the deep internal abdominal area. As fitness professionals, we must

continually educate the general public of the value of exercise and stress management activities

as important strategies for managing stress and lessening the health risks associated with

stress‐induced obesity.

Bottom line

As fitness professionals, we should familiarize our clients and students with the links between

stress and abdominal obesity. Cortisol is a necessary hormone that is responsible for fuel

regulation and is released while exercising, eating, awakening, and psychosocial stress.

However, if there is too much cortisol in circulation, abdominal obesity can develop. This type

of central obesity is linked to developing cardiovascular disease, type II diabetes mellitus, and

cerebrovascular disease. An effective and regular exercise and stress management program

may be a key to reducing and or preventing stress‐induced obesity.

References 7 Wallerius, S., R. Rosmond, T. Ljung, et al. Rise in morning saliva cortisol is associated with abdominal obesity in

men: a preliminary report. Journal of Endocrinology Investigation 26: 616‐619, 2003.

8 Epel, E.S., B. McEwen, T. Seeman, et al. Stress and body shape: stress‐induced cortisol secretion is consistently

greater among women with central fat. Psychosomatic Medicine 62:623‐632, 2000.

12 Epel, E., R. Lapidus, B. McEwen, et al. Stress may add bite to appetite in women: a laboratory study of stress‐

induced cortisol and eating behavior.Psychoneuroendocrinology 26: 37‐49, 2001.

14 Mariemi, J. E., Kronholm, S. Aunola, et al. Visceral fat and psychosocial stress in identical twins discordant for

obesity. Journal of Internal Medicine 251: 35‐43, 2002.

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How to Beat Stress and Fight Fat!

It's true - stress can increase your blood levels of cortisol, a stress

hormone, that then triggers your body to store fat. It is a protective

mechanism that helps your body to survive in times of acute stress. But

when you are chronically stressed, your body doesn't realize you have

plenty of food available and don't need to store fat for that "fight or

flight" mechanism programmed into your body and brain. Acute stress is

useful - it serves as a warning signal that danger lies ahead. It physically

prepares your body to deal with the danger in order to survive. However, our current lifestyles

-long work hours, financial worries, poor sleep patterns, busy schedules - all contribute to a

chronic stress pattern that locks your body into a hyper-vigilant state. This prepares your body

to store fat and store lots of it!

However, there is good news! There are many ways to control your level of stress and fight fat.

Let's look at the 5 best ways to take control of your stress and neutralize its effect on your life.

1. Good nutrition is the foundation of neutralizing stress. In particular, eating foods that have

a low glycemic impact on your blood sugar levels are the very best "stress-busting" foods.

Whenever you eat foods that rapidly increase your blood glucose levels (high glycemic

impact foods), you actually create internal physical stress on your body. This in turn raises

your cortisol levels even higher. By eating predominantly fruits, vegetables, lean protein,

whole grains, beans and yams, you keep your blood sugar in a very narrow but normal

range. Your body not only slows production of cortisol but you also get the benefit of

numerous vitamins, minerals and bioflavenoids that neutralize stress as well. In addition,

avoiding foods with refined sugars, processed and packaged foods will also turn down your

body's production of cortisol.

2. Physical exercise is another great stress-buster. Both aerobic and anaerobic exercise help

dispel the effects of stress. Exercise increases the molecules in the brain such as serotonin

and endorphins. These molecules make you feel "good", soothe pain and boost mood.

Popular forms of stress-release exercises include yoga,tai chi and typical sports such as

biking, running and dance.

3. Certain mental exercises, called stress reduction techniques, can also be of tremendous

help when we are experiencing the physical and mental effects of stress. For instance, even

a slow deep breath with a relaxed belly and a slow release of the breath will "de-stress"

your body within seconds, inducing the relaxation response. Guided imagery, meditation,

even dancing and shaking can release physical stress and calm the mind.

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4. Sleep - deep, refreshing, restorative sleep - is another way to break the grip stress places on

your body. Sleep is the time your body restores its energy and repairs cells that have taken

damage during the awake hours. When you are stressed, you may actually need more than

your usual 8 hours of sleep to be able to cycle through the important stages of sleep that

ultimately result in restoring the balance your body craves. When stressed, don't skimp on

sleep and make it an important part of your routine. Listen to your body and give it the rest

it so richly deserves. Use smart supplements to enhance your body's ability to sleep such as

melatonin, passionflower and valerian.

5. Finally, we now have supplements that can help neutralize the impact of stress. These

supplements typically contain herbs that help your body "adapt" to chronic stress, thus

being named "adaptogenic" herbs. This simply means that they are able to help your body

function better with less impact on you when your body responds to stress. Thus, they can

help modulate blood pressure, heart rate and feelings of anxiety and distress. They are not

addictive and don't cause side-effects. They are often blended with minerals such as

magnesium to create a muscle relaxant effect for calming muscle tension.

With these 5 steps, you can start neutralizing the effects of stress. You can prevent fatigue, fat

storage as well as impact pain. Don't let stress control you. Take control of your stress today!

Copyright Pamela Avery, MD 2008

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Transitions Anti-Stress Formula

Do you find that when you get stressed, even the simple things in life tend to overwhelm you,

causing your heartbeat to speed up and your blood pressure to rise? Bliss™ Anti-Stress Formula

is specially designed with Siberian ginseng and ashwagandha, which have been shown to boost

energy and reduce stress. Bliss helps to promote relaxation without drowsiness and may help

to improve your cognitive performance by increasing your mental clarity. Helps the body to

adapt to stress and maintain healthy levels of both serotonin and dopamine.*

Primary Benefits

• Helps body adapt to stress

• Promotes relaxation without drowsiness

• Maintains healthy levels of both serotonin and dopamine

• Helps enhance and stabilize mood

What Makes This Product Unique?

No matter how well we eat, how often we exercise, or how hard we try to avoid certain

situations, we can't escape stress. Stress affects all of us. It clouds our mind and compromises

our judgment. Stress has negative effects on our bodies, from neck and back pain to headaches

to an overall diminished sense of well-being. Feeding your mind and boosting your energy level

can do wonders in your quest to look good, feel good and enjoy life. BlissTMAnti-Stress Formula

Promotes relaxation without drowsiness, helps stabilize your mood, and is ideal for any adult

individual encountering consistently stressful days or an upcoming stressful event.

BlissTM Anti-Stress Formula reduces stress but doesn't make you sleepy. It is specially designed

with Siberian Ginseng and Ashwagandha, which have been shown to boost energy and reduce

stress. It may help to improve your cognitive performance by increasing your mental clarity. It

helps the body adapt to manage stress naturally. BlissTM is perfect for those stressful days or

situations that you can't avoid. In addition to reducing stress it helps to balance your blood

sugar and balance your immune system. So relax, enjoy life, and give your body the gift of Bliss!

Frequently Asked Questions

How should I take this product?

Take two per day. The customer may take one pill or both at one time depending on his/her

preference.

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What other nutritional supplements could augment the biological effects of this product?

Isotonix®B-Complex, MultiTech

What are the contraindications for this supplement?

If you are currently taking warfarin (Coumadin), other anti-platelet/anti-coagulant medications,

antihypertensive medications, anti-depressants, anti-anxiety medications or have an ongoing

medical condition, you should consult your physician before using this product. Women who

are pregnant or nursing should not use this product. This product may decrease the effects of

stimulants and caffeine.

Is it all- natural?

Some ingredients may be synthetically produced in a laboratory to ensure purity and quality.

How does it work?

BlissTM is comprised of several stress-reducing herbs. These herbs work together to help reduce

overall stress.

How does it relax without making you tired?

The Eleuthero or Siberian Ginseng and the Ashwaganadha are natural stimulants. They reduce

your stress levels but aren't formulated to make you sleepy. Ginseng acts similar to caffeine but

doesn't make you jittery and won't make you crash.

Can I take BlissTM instead of my prescription?

No. BlissTM is not intended to replace anti-anxiety or anti-psychotic drugs.BlissTM is a natural

reliever of sudden stress. It is intended for use during or after engaging in stressful activities.

You should contact your doctor before going off any prescriptions.

If I am on a prescription for anxiety, is it safe to use BlissTM?

It would be wise to consult your doctor before adding any dietary supplement. However, the

ingredients in BlissTM are all found in nature, they may have side effects, so make sure to

contact your doctor or pharmacist before mixing them.

If you are currently taking warfarin (Coumadin), other anti-platelet/anti-coagulant medications,

antihypertensive medications, anti-depressants, anti-anxiety medications or have an ongoing

medical condition, you should consult your physician before using this product. Women who

are pregnant or lactating should not use this product. This product may decrease the effects of

stimulants and caffeine.

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Key Ingredients:

L-Theanine

Theanine is the major amino acid found in green tea. It has historically been used for its relaxing

and antianxiety effects. It is believed that theanine might work for anxiety by increasing levels

of GABA (Gamma Amino Butyric Acid) and serotonin. In the central nervous system, GABA is the

primary inhibitory neurotransmitter. It is synthesized in the brain by the decarboxylation of

glutamate. GABA exerts anticonvulsant, sedative and anxiolytic effects at the cellular level.

Rhodiola

Roseroot contains a phenylpropanoid glycoside called salidroside. This constituent is also

sometimes referred to as rhodioloside or rhodosine. This constituent is thought to be

responsible for roseroot's stimulant, anti-stress, and adaptogenic actions (increasing resistance

to the harmful effects of stressors). Animal studies are reported to show protection from

stressors such as cold and radiation, increased work capacity, decreased fatigue and improved

learning and memory. Roseroot extracts might also prevent stress-induced cardiac damage by

preventing rises in cardiac catecholamines and cyclic-AMP. Roseroot extracts also demonstrate

potential for improving learning and memory.

Ashwagandha

Ashwagandha is an Indian herb known as Winter Cherry. It tends to be classified as an Indian

ginseng. Some researchers think ashwagandha has an anti-stressor effect. Preliminary evidence

suggests ashwagandha might suppress stress-induced increases of dopamine receptors in the

corpus striatum of the brain. It also appears to reduce stress-induced increases of plasma

corticosterone, blood urea nitrogen, and blood lactic acid.

Eleuthero, Siberian Ginseng

Siberian Ginseng was discovered in the former northernSoviet Union. It was found to enhance

athletic performance and reduce stress. Eleuthero has been shown to enhance mental acuity

and physical endurance without the letdown that comes with caffeinated products. Siberian

Ginseng is an adaptogen which has a homeostatic or "balancing" effect on the body.

Adaptogens help the body deal with stressful conditions, because of its homeostatic properties.

It is thought to help support adrenal gland function when the body is challenged by stress. In

addition to its effect on stress, Eleuthero increases energy, helps to balance the immune system

and increases cognitive function.

Passion Flower

Passion flower is the perennial blossoming vine that is native to the southeastern United States,

Brazil and Argentina. Its medicinal properties come from its above ground part. Passion flower

has sedative, hypnotic, anxiolytic and antispasmodic effects. Some evidence suggests the

passion flower constituent apigenin binds to central benzodiazepine receptors, possibly causing

anxiolytic effects without impairing memory or motor skills. Some studies have pointed to the

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flavonoids in passion flower as the primary constituents responsible for its relaxing and anti-

anxiety effects. It is thought that passion flower may enhance the effectiveness of other anxiety

treatments.

Bacopa

Pharmacological activity of brahmi is attributed to the saponin bacoside and bacopasaponin

constituents. Some evidence suggests purified bacosides A and B may facilitate learning ability

and cognitive performance. Possible mechanisms for cognitive improvement include

modulation of acetylcholine release, choline acetylase activity and muscarinic cholinergic

receptor binding.

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EAT YOUR WAY TO BETTER SLEEP

by Pauline N. Harding, MD

Ultimately, to maintain a normal sleep rhythm, one must maintain a normal eating rhythm. Part

of the reason for this linking of eating and sleeping is the body's cortisol rhythm.

Normal Cortisol Rhythm - A Key to Better Sleep

Cortisol is a hormone produced by the adrenal glands that are located above the kidneys.

Cortisol helps regulate many body functions including activation of thyroid hormone, bone

resorption, muscle strength, energy production, resistance to infection and cancer, resistance

to auto-immune diseases, and intensity of allergic reactions. Cortisol is a strong determinant in

how rejuvenating sleep will be.

Cortisol is produced in a cyclic fashion with the highest levels being released in the morning and

the lowest at night. This 24-hour cycle is called the circadian rhythm, and an abnormal circadian

rhythm of adrenal hormones can adversely affect multiple critical functions in the body,

including energy production and immune surveillance. Any disruption in this rhythm can result

in a tendency toward fatigue, easy bruising, infection, osteoporosis, low sex drive, infertility,

migraine headaches, adult acne, abdominal bloating, and either low or high blood pressure.

A disruption in the cortisol level during the night will affect the quality of sleep. If the cortisol

level is high during the night, an individual will have disrupted rapid eye movement (REM) sleep

and will wake up non-refreshed, no matter how many hours of sleep the individual appeared to

have.

Ultimately, to maintain a normal sleep rhythm, one must maintain a normal eating rhythm.

Part of the reason for this linking of eating and sleeping is the body's cortisol rhythm.

REM sleep is the stage of sleep during which an individual dreams. It is accompanied by muscle

relaxation and an increase in the breathing rate. The intense dreaming that occurs during REM

sleep is a result of heightened cerebral activity. The paralysis that occurs simultaneously in the

major voluntary muscle groups, including the muscles of the chin and neck, is thought to be a

way to keep the body from acting out the dreams that occur during this intensely cerebral

stage.

REM-disrupted sleep may be one of the reasons that some individuals can have a full eight

hours or more of rest and none-the-less wake up exhausted.

Key to rejuvenating sleep is having a normal level cortisol at night. Key to a normal cortisol level

at night is a normal cortisol rhythm during the day and leading up to sleep.

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Food Glycemic Index and Cortisol Levels

Cortisol levels are rapidly responsive to our food intake during each day. The glycemic index of

a meal affects the cortisol level for approximately the upcoming five hours.

The glycemic index of a food reflects how our blood sugar level is affected by the particular

food. Foods containing high sugar and low fiber have a high glycemic index and result in wider

fluctuations in insulin levels than foods with a low glycemic index.

High insulin levels have been found to be an underlying culprit in many diseases such as

coronary artery disease. (N.B. If you have diabetes and use insulin injections, please do not

interpret this statement to mean that you would be well served to cut back inappropriately on

your dose. Please discuss interpretation of this information with your physician.)

High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise. For

individuals who start the day with a normal cortisol level, starchy or sugary breakfast food

choices can cause the cortisol to overshoot the normal range. The cortisol will likely remain

elevated all day - and all night. Intervention with herbs or supplements that lower cortisol can

help.

Worse than having a high glycemic meal is having no meal at all. Any time during the day that

one does not eat within five hours of the previous meal or snack, the cortisol level tends to rise.

A rise above the normal range during the day almost guarantees that the nighttime cortisol will

be high and thus disrupt REM sleep.

If the cortisol level is high during the night, an individual will have disrupted rapid eye

movement (REM) sleep and will wake up non-refreshed, no matter how many hours of sleep

the individual appeared to have. . . . REMdisrupted sleep may be one of the reasons that

some individuals can have a full eight hours or more of rest and none-the-less wake up

exhausted.

A single late meal or skipped meal or high glycemic index meal during the day can result in a

high cortisol during the early part of the night. A cortisol level higher than it should be during

the night results in a disruption of REM sleep and with it non-refreshing sleep.

Low glycemic index foods such as eggs, meats, poultry, fish, and most vegetables tend to lower

the cortisol level. If one starts with a normal morning cortisol, eating foods from the low

glycemic index category every five hours during the day is needed to keep the cortisol on its

normal downward track.

Note that the high glycemic index of sugar or starch, including whole grains, requires

consumption of nearly an equal weight of animal protein to maintain glycemic balance.

Vegetables usually balance themselves in terms of glycemic index, but vegetables are not of

sufficiently low glycemic index to balance grains - at least not the grains as they are routinely

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prepared by most Americans. Note that many cultures about the world have developed a 3-

step process of pan-frying, soaking, and steaming rice that lowers the glycemic index of this

non-gluten grain.

To prevent the deleterious upward swing of cortisol, one usually does better to balance all

sugars and grains, including whole grains, with animal protein. Even given what we know about

the various pitfalls of animal protein, it probably remains better to eat animal protein with each

meal at which we have sugar, including fruit, and/or grains. If animal protein is not tolerated for

medical or religious or social-consciousness reasons, it probably better to remain vegan than to

be carbo-vegan.

Has it always been this way? Perhaps not. Many factors have changed in the past century.

High Cortisol Caused by Non-Sprouted Grains

For example, our grains have been hybridized to contain about half the protein that they

contained in 1900. In addition, our failure to sprout our grains in the preparation of the flour

used for our commercial breadstuffs has added to the disruption in our cortisol rhythm.

Non-sprouted grains result in an inflammatory-response in the gut that causes the secretion of

excess cortisol into the intestinal tract. This hormonal drain of cortisol in the gut deprives other

parts of the body of their fair share of cortisol. While allergy and inflammation manifest

themselves elsewhere in the body, the gut is a set-up for intestinal dysbiosis (abnormal gut

flora), lowered immune protection (due to lowered secretory IgA levels), and metabolic

reactivity to foods.

. . . an elevated nighttime cortisol suppresses the immune system and with it our resistance

to infection and cancer.

Sprouting removes much of the toxic peptides that are found on the hull of grains. Feed

children sprouted grains to avoid or delay gluten- and gliadin-intolerance. Individuals with

gluten-intolerance are advised to avoid gluten grains. Note that the incidence of gluten

intolerance is especially high for those with Celtic, Nordic, or German background. However,

travel and inter-marriage has led to the dispersion of this gene to virtually every land. In

addition, with the introduction of genetically-modified grains into our food supply, the

incidence of grain intolerance has risen in populations from all backgrounds.

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The Fallacy of Carbohydrate Loading

Individuals who have been violating these eating guidelines may have depleted their liver

glycogen stores. These individuals may find themselves hypoglycemic in fewer than five hours.

It usually requires about three months of consistently eating glycemically-balanced meals at

regular intervals in order to replenish the glycogen stores.

Glycogen from the liver is necessary to provide energy to allow the brain to continue to

function during the night and during periods of skipped meals during the day. Brain cells are

injured when glycogen is not available.

A fallacy that led to serious health problems for many athletes in recent decades was the belief

that foods high in sugar and starch helped to promote glycogen storage. Carbohydrate-loading

leads many athletes to develop profound fatigue and other conditions related to glycogen

depletion. It now appears that a balanced intake of protein with non-gluten grains and non-

fructose carbohydrates would have been a wiser choice.

Cancer and an Elevated Midnight Cortisol

In addition to disrupted REM sleep, an elevated nighttime cortisol suppresses the immune

system and with it our resistance to infection and cancer. Researchers have reported that an

elevated secretory midnight cortisol is correlated with an increased risk of breast cancer.

Individuals who take measures to correct their cortisol rhythm find a better response to the

regimens they use not only for recovering from infection but from malignancies as well.

Sex Hormone Balance and Cortisol

Also keep in mind that the body corrects abnormal cortisol levels by "stealing" from the sex

hormones. The biochemists call this "pregnenelone steal," because pregnenelone is the

precursor of BOTH cortisol and the sex hormones. Thus, abnormal cortisol by its nature causes

derangements in the sex hormone balance.

Imbalances of sex hormones lead to lowered sex drive, balding, prostate enlargement, urinary

hesitancy and dribbling, nighttime urination, PMS, uterine fibroids, heavy menstrual flow, and

breast tenderness. It is much easier to correct the sex hormone imbalances if the cortisol

rhythm is normal. If one fails to correct the cortisol rhythm, long-lasting correction of sex

hormone imbalances is unlikely.

Pain, even a simple headache, can elevate cortisol. Pain and the elevated cortisol both

contribute to sleep disruption.

It is also important to note that hormone imbalances can rarely be corrected safely simply by

taking more of the hormone that is determined to be low. It is imperative that an effort be

made to determine why the level is low and to address the primary imbalance whenever

possible.

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It is almost always necessary to correct dietary indiscretions in order to safely replace and

balance hormones. Much of what one reads about the hazards of taking hormones such as

progesterone or estrogen is associated with problems from the diet.

Diet modification can not only reduce the risks associated with the use of sex hormones, but

also the proper diet can often reduce or eliminate the need for sex hormone replacement at all.

Actions to Take If I Do Not Start With a Normal Cortisol Rhythm

So far, this discussion has assumed a normal circadian rhythm of cortisol and the

recommendations were for maintaining the normal rhythm.

If the rhythm starts out with disruption, then the first measure would be to correct the basic

rhythm. A physician familiar with management of cortisol circadian rhythm can assist you.

The circadian rhythm of cortisol can be disrupted from birth. Contributing factors can include

viral infections, birth canal trauma, an abnormal maternal rhythm, and irregular eating

patterns. Any cause of disruption of the signals from the hypothalamus and pituitary to the

adrenal can contribute to an abnormal cortisol rhythm.

Measures to reverse patterns caused by such diverse factors can include homeopathy,

acupuncture, manual therapy such as cranio-sacral or Bowen (a neurostructural technique),

herbs, and diet.

Pain as a Major Cause of Cortisol Imbalance

Pain, even a simple headache, can elevate cortisol. Pain and the elevated cortisol both

contribute to sleep disruption. Dietary measures alone are seldom adequate to overcome the

disruption of cortisol caused by pain. Pain management and correction of the underlying causes

are primary in these instances.

A single skipped or late meal or a high starch or sugar load is enough to throw off the cortisol

rhythm for the upcoming night and makes it less likely that the next day will start with a normal

cortisol rhythm.

Emotions as a Contributor to Aging Hormone Levels

Emotions that arise out of feeling threatened or feeling any sense of lack are associated with

the release of specific stress hormones, most notably cortisol. Fear, frustration, anger, and

sadness increase cortisol and reduce sex hormones.

. . . the body corrects abnormal cortisol levels by "stealing" from the sex hormones. . . .

Imbalances of sex hormones lead to lowered sex drive, balding, prostate enlargement,

urinary hesitancy and dribbling, nighttime urination, PMS, uterine fibroids, heavy menstrual

flow, and breast tenderness.

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In addition, release of digestive enzymes does not occur during a sense of flight or fight. Food

will sit in the stomach and decay rather than digest when one eats while feeling stressed.

To determine whether it is safe to divert energy from the fight-or-fight system to the digestive

system, the body effectively is asked, "Do I have enough of everything?" Those of us who have

adequate food, clothing, and shelter sometimes fail to respond in the affirmative to the

questions, "Do I have enough time? Do I have enough respect?" Satisfaction with our blessings

is key to proper digestion.

Herbal Measures to Lower an Abnormally High Cortisol

Measures to help correct an overshoot in cortisol can include herbs such as de-glycerinized

licorice (DGL) or phosphorylated serine or phosphatidyl serine. Phosphorylated serine taken at

6 p.m. can help bring a high cortisol down to normal by bedtime. In some individuals, the action

occurs in as little as one hour and these individuals may need to take the phosphorylated serine

later in the evening.

Herbal Measures to Raise the Cortisol Level

Note that whole licorice root extract (Glycyrrhiza glabra) does the opposite of DGL. Whole

licorice root extract tends to raise the cortisol level. It is helpful for individuals with morning

fatigue due to low cortisol. A cup of licorice tea in the morning can help overcome the lack of

appetite experienced by those with low cortisol levels.

Adaptogenic Herbs to Balance the Hormones

Among other herbs that affect cortisol are included various adaptogens such as ashwaganda,

Rhodiola rosea (Arctic root or golden root), Reishi, wild Chinese and American ginseng,

cordyceps, Siberian ginseng (eleutherococcus senticosus), Dong quai, and black cohosh.

The mechanism by which adaptogenic herbs achieve their stress protection activity has been

well-researched around the world. Adaptogens act by restoring hypothalamic and peripheral

receptor sensitivity to the effects of cortisol and other adrenal hormones.

Siberian ginseng stimulates the adrenal gland. Sarsaparilla (Smilax officinalis) contains

precursors to progesterone and testosterone. Rhodiola can help improve erectile dysfunction

and premature ejaculation in men. Rhodiola activates fat breakdown and mobilizes fat from

adipose tissue.

Rose hips and Hawthorne berries contain high levels of Vitamin C and bioflavonoids. The

adrenal gland is one of the highest utilizers of Vitamin C in the body.

Adaptogens allow the body to respond to stress with lower amounts of cortisol than may

otherwise be needed. Adaptogens help the adrenals recover more quickly.

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Steps to Take for a Normal Balanced Cortisol Rhythm:

1. Go to bed by 10 p.m.

2. Eat breakfast by 7 a.m.

3. Eat low glycemic index meals every five hours while awake.

4. If you eat gluten grains, use sprouted whole grains.

5. Avoid sugar and excess starch.

6. Maintain erect posture and avoid prolonged periods of sitting or flexion posture such as

fetal position during the night.

7. Control pain.

8. Manage emotional stress. Following the first seven guidelines allows us to respond with

more stamina and less stress to the challenges of daily life.

9. Confer with a health practitioner familiar with hormone function and therapies that help

correct cortisol rhythm.

10. Meditate daily. Know that each of us prays without ceasing. Discover anew that every

thought and every word is a prayer. Keep in touch with the True Source of health and

healing.

Conclusion

Establishing and maintaining a normal circadian rhythm of cortisol is a worthwhile health

priority.

Normal cortisol rhythms would go a long way toward tipping the balance away from chronic

infections, cancer, fatigue, and obesity. It will even help with easy bruising and stretch marks.

Quite importantly, achieving a normal cortisol rhythm may change dragging out of bed in the

morning to bouncing out of bed.

A relentlessly positive attitude will do more for your health than any fretting and fuming —

even about diet. Smiles to you!

[email protected]

Article from NOHA NEWS, Vol. XXX, No. 2,Spring 2005, pages 2-6.

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Table 1. Poor Sleep Habits and How to Correct Them

Watching TV in

bed

Don’t. TV viewing is not conducive to calming down.

Computer work in

bed

Don’t work on a computer at all for at least an hour before going to

bed.

Drinking alcoholic

or caffeinated

drinks at night

Don’t drink either for at least 3 hours before going to bed.

Taking medicines

late at night

Taking medicines late at night Many prescription and

nonprescription medicines can delay or disrupt sleep. If you take any

on a regular basis, check with your doctor about this.

Big meals late at

night

Not ideal especially if you are prone to indigestion or heartburn. Allow

at least 3 hours between dinner and going to bed.

Smoking at night Don’t smoke for at least 3 hours before going to bed. (Better yet: quit!)

Lack of exercise Just do it! Regular exercise promotes healthy sleep.

Exercise late at

night

A no-no. Allow at least 4 hours between exercise and going to bed. It

revs up your metabolism, making falling asleep harder.

Busy or stressful

activities late at

night

Another no-no. Stop working or doing strenuous house work at least 2

hours before going to bed. The best preparation for a good night’s rest

is unwinding and relaxing.

Varying bedtimes

Going to sleep at widely varying bed times – 10:00 p.m. one night and

1:00 a.m. the next – disrupts optimal sleep. The best practice is to go to

sleep at around the same time every night, even on the weekends.

Varying wake-up Likewise, the best practice is to wake up around the same time every

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times

day (with not more than an hour’s difference on the weekends).

Spending too much

time in bed,

tossing and turning

Solving insomnia by spending too much time in bed is usually counter-

productive; you’ll become only more frustrated. Don’t stay in bed if you

are awake, tossing and turning. Get up and do something else until you

are ready to go to sleep.

Late day napping Naps can be wonderful but should not be taken after 3:00 pm. This can disrupt your ability to get to sleep at night.

Poor sleep environment

Noisy, too hot, uncomfortable bed, not dark enough, not the right covers or pillow – all these can prevent a good night’s sleep. Solve these problems if you have them.

Newer Sedative Drugs Used to Treat Insomnia • Consumer Reports Best Buy Drugs • 7

Week 7 of 8


Prime™ Dreamz™

Primary Benefits*:

● Helps give you the deep, restful third and fourth

stages of sleep

● Improves sleep quality

● Has calming properties to help you relax

● Helps you relax

● Sleep deprivation can accelerate the aging process

● Adequate and quality sleep can help to prolong the

aging process

● Helps to stabilize mood

Key Ingredients:

Magnesium

Stress can deplete the body’s reserves of magnesium. Magnesium promotes a healthy nervous

system and supports the body’s ability to relax muscles. Magnesium, a mineral, functions as a

coenzyme promoting normal nerve and muscle function, regulation of body temperature,

energy metabolism, DNA and RNA synthesis, and the formation of bones.

Passion flower

Passion flower has a long history of use for promoting relaxation. The dried aerial parts have

historically been used as a mild sleep aid.

Chamomile

Chamomile has been used for centuries for its calming effects. Calming effects are attributed to

the flavonoids, including apigenin, which acts as a lignad for the central benzodiazepine

receptors. Apigenin competitively inhibits the binding of flunitrazepam.

Melatonin

Melatonin is a neurohormone produced in the brain by the pineal gland. The synthesis and

release of melatonin are stimulated by darkness and suppressed by light, suggesting the

involvement of melatonin in circadian rhythm and regulation of diverse body functions. Levels

of melatonin in the blood are highest prior to bedtime. Supplementation of melatonin has

become popular as a possible aid for sleep. Studies have shown some promising findings.

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What Makes This Product Unique?

Prime Dreamz is a unique product designed for anyone who has trouble with restful sleep.

Prime Dreamz contains all-natural ingredients designed to help people fall quickly into a deep

sleep and awaken feeling refreshed — not groggy and tired. Prime Dreamz is formulated to

help even light sleepers reach the last and most important stages of sleep.*

What causes the occasional inability to sleep?

• Stress

• Noise

• Extreme temperatures

• Jet lag — change in time zones

• Side effects from medication

• Excessive amounts of caffeine

• Smoking cigarettes before bedtime

• Drinking alcohol before bedtime

• Expecting to have difficulty sleeping and worrying about it

• Irregular sleeping habits

• Excessive exercise close to bedtime

How much sleep do I need?

Adults should try to get eight hours of sleep each night. More important than the exact length

of time in bed is if you feel rested when awakening and have energy throughout the day. If not,

make changes to your sleep environment and allow more time for sleeping.

What are the benefits of good sleep?

Sleeping well each night will reduce stress and irritability, improve your energy and

concentration, and boost your immune system.

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Things to Remember:

● Stress affects your weight

● Exercise balances stress hormones and manages stress

● Low Glycemic foods and other supplements help maintain healthy hormone levels, too

● Getting adequate sleep is essential to a healthy balance

WEEK WEEK7 Less stress is more health2. Deep Dive: Stress and Weight Gain 3. Appendix a. Cortisol Connection b. How to Beat Stress and Fight Fat c. 10 Quick Stress Busters d. Transitions

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