Back in the Saddle Again

For those of you who are old enough to remember Aerosmith, you can
thank me later for putting that old song in your heads!  

I have spent the last couple of months reducing my medication that I
have been taking for my herneated disk in an effort to regain my life
a bit and get a better handle on what's going on with my body.  I was
taking a combination of Neurontin and Tramadol and after the doctor
built me up to the highest level I could tolerate, he just left me
there as if that was the end of things.  I've been concerned about the
effects of this medication on me for a while, but was too afraid of
the results if I reduced it.  It was kind of a no win situation
comprised of part concern over pain, part concern of keeping up with
the level of activity I need to travel for my work and part emotional
effects of the medication that I wasn't even really aware were in
play.

So I reviewed the lengthy list of possible side effects of both meds
and became pretty alarmed to see that some of the problems I have been
experiencing were on the lists.  I won't go into too many details
here, but suffice it to say that these were quality of life concerns
for me.  I started gradually reducing the dose of medication,
eliminating the tramadol first as it seems to be the biggest problem
and now I have reduced my Neurontin by half.  I feel much better.
Yes, I am more aware of my back, but it is manageable pain so far and
helps me to focus better on what might make it better instead of
suppressing it altogether so that I don't think about it.  Most
importantly, I feel like I have regain my typical emotional or
psychological state of mind.  It's a bit like coming off
anti-depressants, but not exactly the same.  The end result has been
that I feel like I have the energy and will to make some needed
changes in my life that will make me a healthier person.

So this weekend, I have pulled out my old calorie charts, my exercise
equipment and reacquainted myself with the gym and its new equipment
here in my complex.  In the process of unearthing my files, I
rediscovered some of the articles I wrote for my fitness blog way back
when and have been inspired by them.  I am pasting in the one below on
avoiding excess calories.  I should have been reading this all along!

Here's to a healthier us!

Donna

About Cortisol Manager

I have mentioned in a couple of articles that I have been taking Cortisol Manager to relieve what I call the “grrrrrrr” symptoms of perimenopause and that it has been extremely effective. This article gives a little more information about this. I’d urge everyone, even those not going through perimenopause, to read on as an over-production of the hormone cortisol in the body is not limited to perimenopause.




First, what is cortisol? This next bit is from Wikipedia:



Cortisol (hydrocortisone) is a steroid hormone, or glucocorticoid, produced by the adrenal gland. It is released in response to stress and a low level of blood glucocorticoids. Its primary functions are to increase blood sugar through gluconeogenesis; suppress the immune system; and aid in fat, protein and carbohydrate metabolism. It also decreases bone formation. During pregnancy, increased production of cortisol between weeks 30-32 initiates production of fetal lung surfactanct to promote maturation of the lungs. Various synthetic forms of cortisol are used to treat a variety of diseases.



After reading through a number of articles and talking to my doctor, I’ve learned that cortisol is a stress hormone that the body releases to trigger the fight-or-flight response to stressful or dangerous situations. It is an essential function for many reasons. However, it can also be triggered more often than is needed by a number of outside factors including:



• Extended periods of stress

• Failure to process information about light through the retinas

• Perimenopause

• Poor diet

• Being overweight or obese.



This is not an exhaustive list, but is intended to indicate that a number of factors can trigger the over-production of cortisol by the body. This can be treated by adjusting the above-mentioned factors as much as possible. For instance, regular exercise and a better balanced diet will help. However, is some cases, the contributing factors can’t be controlled. Many people are exposed to stressful situations whether at work or dealing with other crises, and we can’t just always walk away from them to relieve the pressure. I’m also particularly interested in the concept that the processing of light may play a role as this is significant to people who are blind without light perception. I’ve known for a long time that this affects sleep and know many people who take melatonin, myself included, to offset this, but I didn’t know that failure to process light can also raise production of cortisol which in turn raises stress.



When I went to my doctor regarding the constant stress I have been feeling as a result of perimenopause, she prescribed a number of things (mentioned in other articles previously), including taking Cortisol Manager, an all-natural supplement to help the body stop over-producing cortisol. All I can say is that it has totally worked for me. I take two a night after learning through experience that one is not quite enough. All that is written below about not causing grogginess or other negative side effects has also proven true in my personal experience.



Below is a description of what Cortisol Manager is including its composition and what it is intended to do. I want to be clear that I am not promoting this particular source for purchase. I have not purchased from Tsang Enterprises. I purchase mine through Lucky Dragon which is the distributor my doctor recommends and in fact, I purchase it at the clinic I use. It is important to be sure that any provider of supplements is a reputable one as there is no regulation for nutritional supplements. Having said that, this web site gives a good overview of what Cortisol Manager is and the scientific trials to support its use. I read through a number of other articles and they all say the same thing.



From Tsang Nutrition

http://tsangenterprises.com/cortisol.htm

Home of Natural Remedies & Nutritional Information



Cortisol Manager by ITI (Integrative Therapeutics)



Reduces cortisol levels for all-day stress reduction and restful sleep.



Recommendations:

For adults, take one tablet before bedtime. Increase to two tablets during times of high stress. Safe for use every night.



Ingredient per serving size of 1 tablet

Sodium 5 mg

Stress-Reducing Proprietary Blend 250 mg - ashwagandha (Withania somnifera) (Sensoril brand) root and leaf extract standardized to contain 8% withanolides and L-theanine (Suntheanine brand)

Cortisol-Reducing Proprietary Blend 225 mg - magnolia (Magnolia officinalis) bark extract standardized to contain 2% honokiol and 1% magnolol and epimedium (Epimedium koreanum) aerial part extract

Phosphatidylserine 50 mg

Other Ingredients dextrose, cellulose, modified cellulose gum, modified cellulose, magnesium stearate, stearic acid, titanium dioxide color, soy lecithin, and carnauba wax.



Contains no sugar, yeast, wheat, gluten, corn, dairy products, artificial flavoring, preservatives, or ingredients of animal origin. All colors used are from natural sources.



Warnings

Drowsiness may occur. Avoid driving, operating heavy machinery, or consuming alcohol while using this product. If pregnant, nursing, taking prescription drugs, or if you suffer with chronic insomnia, consult your healthcare practitioner prior to use. Keep out of reach of children.



About Cortisol Manager



Cortisol Manager dietary supplement has been clinically shown to reduce cortisol levels. Cortisol Manager combines an effective dose of phosphatidylserine with documented stress-reducing ingredients and cortisol lowering botanicals to help reduce stress and relieve occasional sleeplessness. This supplement promotes relaxation and supports a healthy sleep cycle without the use of habit forming ingredients. Cortisol manager is a safe and natural formula to increase the ability to fall asleep, stay asleep, while also providing all-day stress reduction. Long-term use supports healthy cortisol levels, which in turn can help reduce stress, relieve occasional sleeplessness and fatigue, and optimize immune system and neurological function.



• Safe - promotes relaxation with no habit-forming ingredients

• Natural - will not cause morning grogginess

• Effective - 71% experienced improved sleep

• Fast Acting - reduced cortisol levels after only 24 hours



Clinical Studies



The effectiveness of Cortisol Manager dietary supplement was examined in an open label clinical trial involving 21 healthy volunteers. The combination was taken each night, and results were assessed using salivary cortisol measurements as well as self-assessment questionnaires.



The 28-day trial found that Cortisol Manager produced a dramatic reduction in stress during the course of the study. Salivary cortisol levels decreased by more than 60% after the first dose of Cortisol Manager. The effect continued throughout the duration of the study, averaging a 75-83% reduction in cortisol. No side effects were noted, and the formula was well tolerated by participants. Additionally, the participant survey revealed that:



71% of participants felt more relaxed during the day

71% experienced improved sleep

64% achieved deeper sleep, while 57% felt they fell asleep more easily

57% felt their stress level was reduced

57% felt they were better able to handle stressful situations

From perimenopause to Back Pain

Well, all I can say is that the plot thickens! I think the last update I gave I was talking about finding a new alternative treatment center with doctors I like and approaches that fit with my lifestyle. I went in to address the complicated symptoms of perimenopause and have been making progress there. I had a series of magnesium treatments to get my magnesium levels up and started a supplement routine that included hefty vitamin D, a probiotic and omega-3 acid. It's hard to judge the impact of all of this, but the science indicates that this is good for my body and I'm willing to keep taking it.


The part that does make a noticeable impact is the cortisol manager I take every night along with melatonin. The cortisol manager impacts the body's process that releases cortisol when it thinks there is reason for stress. Perimenopause triggers this response randomly so that I was feeling stressed, edgy, and irritable, all for no reason. The cortisol manager has most definitely relieved this for which I am incredibly grateful. I have been more myself and on an even keel with regard to how I wake up and greet each day. This has been quite significant.

Then, enter the next health concern.

I have been having lower back pain that comes and goes for a few years. It use to be the case that when I exercised regularly, especially building up my core muscles, this back pain was relieved. It’s also true that I have fallen a few times and landed directly on my butt while navigating a narrow and uneven median to get to my bus stop for coming home from work. Falling forward isn’t an option as I’m walking between an extremely busy DC street and an equally busy service road. About four months ago, the pain came and didn't leave. It wasn't severe, but it was constant. Then about two months ago, it became severe and started making it painful and difficult to stand from a sitting or lying position and I was taking a lot of ibuprofen.

When the pain became acute and started shooting down my left leg and making my big toe numb, I interrupted my ongoing visits to the doctor who was helping me with the perimenopause issues to see her colleague whose expertise was in musculoskeletal pain management. He tried a couple of manual manipulation treatments, kind of a targeted and intense massage/flexology/chiropracty, and while it provided some immediate relief, it didn't make the problem go away. He gave me a short run of oral steroids and a medicine for nerve pain which helped, but again when the medicine was stopped, the pain returned with no lessening.

I then had an MRI which showed a herniated disk in my lower back (L5) and a free broken fragment which were pressing on the nerve bundle that goes into my left leg. I was referred to another clinic specializing in back pain and have now started a series of three injection treatments along with a hefty oral anti-inflammatory and the same but stronger nerve pain medicine and I'm hopeful that this will work out. Apparently, the idea is to reduce the swelling of the herniated disk, let it absorb the free broken fragment and remove the pressure causing the nerve pain. I currently have periods of relief, but I'm still waiting for noticeable improvement.

All of this means that I'm not exercising. I'm also not always being smart about what I eat. That is to say that my core diet is still quite good, but I'm supplementing that with things that aren't all that good. I've gained weight back and while I'm not exactly happy about that, I'm allowing my body time to heal without obsessing over the weight thing.

So as much as it irritates me to have to write such a message, (I never wanted to be one of those old people who complains about health issues!), they are in fact very real and this is my health and fitness blog where I want to be honest about my health and fitness!

Here are my goals:

1. Complete the treatment regimen currently underway.

2. Continue to be aware of what I eat and work to keep it sane.

3. Allow Tom to do all the lifting even though I'm having a definite bout of spring cleaning fever!

Here's to wishing us all good health. Who thought it would be so difficult!

Reclaiming My Life from Perimenopause

The progress I can report has to do with taking steps to reclaim my life from years of perimenopause symptoms. Let me explain just a bit.




A woman is not considered to have achieved menopause until she has gone 1 full year without having the typical monthly cycle. The period of time that gets her to that stage is called perimenopause and can last from 5 - 15 years. I recognized the onset of perimenopause about 6 years ago and have run the entire scope of possible symptoms, usually to the max and often with several of them happening at once. The hardest for me has been the change in the way I feel and react. I am typically a very even keel person with a lot of patience and a basic curiosity and enjoyment of most things in life. However, with the onset of perimenopause, this even keel has been slammed from side to side, turned over entirely and swings from top to bottom. I hate it.



My way of dealing with this has been to close it off inside and not demonstrate outwardly what I'm feeling. Tom says that although I tell him occasionally I'm having such extreme reactions, he doesn't see it in my day-to-day activity. Similarly, I don't think my work colleagues have noticed any radical changes in me either. But internally, it has been a wrestling match. Every reaction I have, I have to mentally assess it and alter the outward reaction to fit what I think it would be if perimenopause wasn't trying to kick my butt. This means that when my reaction is to rant and rave about something, I hold it back and react calmly to it. When I feel like I'm depressed enough to climb back into bed and pull the covers over my head for about a week or more, I get up and do whatever needs doing regardless of how I feel. This has really been taking a major toll on me, which, per typical, I pushed back and mostly ignored, until recently. All that repression hasn’t been good for my well being!



After doing some research and making some adjustments to allow for insurance coverage, I went to a center for integrative medicine where their approach is to treat you holistically and with as much natural remedy as possible. They use modern medical treatment, too, but in conjunction with alternative treatment. It’s an expensive, out-of-pocket cost that my insurance company will eventually partially cover as an out-of-network expense, but I decided that it was a personal investment I really needed to make.



In my first visit which was an hour-long session with my M.D., a treatment plan was developed. She took tests to establish a baseline and then using what I reported to her, started me on some supplements to help boost my body to be able to produce and process all the nutrients it needs.



For instance, my blood test shows that I am significantly vitamin D deficient, only having about half the minimum amount required, and this after taking a vitamin D 1000IU supplement for the past year! I am now taking 5000IU’s of vitamin D daily. By the way, most adults are deficient in Vitamin D, and while the FDA has set the daily minimum requirement to 800IU’s (a recent increase from 400IU’s), this doesn’t even come close to what is actually needed by our bodies. A friend who only takes whatever Vitamin D is present in his multi-vitamin and in the food he eats, has only .04 of the required level.



So take this example of vitamin D and apply it to other important nutrients the body needs to function properly such as omega-3 fatty acids and magnesium, and you can guess that bringing these things into balance is a good start to feeling better. Without the appropriate levels of vitamins, minerals and proteins, the body can’t perform normal functions adequately which results in aches and pains and low energy and other symptoms that people just deal with every day.



In addition to this, my treatment plan will start me on a plant-based, natural progesterone for 10 days a month. It’s no secret that perimenopause symptoms are caused by the irregular production of estrogen and progesterone, but previously the only treatment offered me was the typical hormone replacement treatment which is strongly linked to breast cancer. Since I’ve already had two forms of cancer (retinoblastoma and lyomyosarcoma) I’m not interested in tempting a third. I’m also not interested in taking a hormone that is developed from the urine of pregnant mares or that has other ingredients which have significant side effects. I am comfortable that my new doctor understands this and is prescribing a treatment that will be beneficial without the risks associated with typical hormone replacement therapy.



So here’s what I’m currently taking:



• A multi-vitamin for women 50 years or older

• Slow FE (a time-released iron supplement)

• Vitamin D3 5000IU’s

• Probiotic 3 times a day with meals

• Omega-3 capsules 3 times a day with meals

• Cortisol Manager once a night

• Natural progesterone 10 days each month



I’ll explore in more depth the probiotic and cortisol manager in future messages, but in the mean time feel free to Google them to see what you can learn. Most of the supplements I’m taking would be appropriate to any adult, male or female, though I’d recommend that you find out the baseline for these things in your own body before choosing what to take. Also, make sure that any supplement you purchase comes from a reputable source. There is no regulation for dietary supplements, so suppliers aren’t required to test the actual content of the capsules they distribute. Though the bottle may say that you are getting 5000IU’s of vitamin D, each individual capsule may contain anywhere from 5 to 50,000 IU’s because no regulatory testing is required.



As I progress through this treatment plan, I’ll report on how it is working. I am cautiously optimistic! I can say for sure that I like the approach this center takes toward treatment and I like all of the people involved. I truly believe that this is the best step I can take at present to get some relief so that I can focus on things like regular exercise and getting fit.

LSA: A Powerful Nutritional Booster

I was checking out a recipe for power bars the other day and came across an ingredient with which I was not familiar. Along with lots of other healthy-sounding ingredients such as dried fruit, whey protein powder and organic peanut butter, this recipe called for ½ cup LSA. So I went on a Google hunt to learn more!



LSA is a blend of flax seeds, sunflower seeds and almonds and carries quite a nutritional punch! The product, LSA, is not available in the United States, but appears to be a staple in Australian homes for healthy eaters. By following this simple recipe, though, you can have LSA to add to your diet, too.



Ingredients



3 parts whole flax seeds

2 parts sunflower seeds

1 part almonds



For my first batch I used 1 cup flax, 2/3 cup sunflower and 1/3 cup almonds which produces 2 cups of LSA)



Preparation



Combine all ingredients in a blender or food processor and grind to a fine mixture. Put in air-tight container and store in the refrigerator. It is suppose to last for a month.



From my first blending experience, I’d caution you that as these seeds contain a high quantity of oil, your blender blades may need to be cleaned and the whole mixture shaken up before completion. In my Magic Bullet, the mixture tended to clump up around the blades and the edge of the cup. I just cleaned off the blades, broke up the clumps and blended it some more. It worked out in the end.



The nutritional value of this little mixture is powerful! 1 tablespoon contains 72 calories which breaks down into 52 calories of fat, 11 calories of carbs (mostly fiber with only a little sugar) and 9 calories of protein. However, the real value comes in the form of the actual nutrients such as vitamins of all kinds, calcium, iron, magnesium, potassium, zinc, selenium, omega 3 and omega 6 fatty acids, etc. Just Google any one of the three ingredients above for nutritional content and sit back and read the accolades!



By now you must be thinking, “So okay, what do I do with the stuff?” Good question. The real answer is that I’m still experimenting, but here are some easy-to-use initial ideas.



1. Add a tablespoon of LSA to boost the nutrition content of various foods such as oatmeal, yogurt, other cereal, smoothies, etc. If you taste it, you will see that, as anticipated, it’s just a nice nutty blend that will not significantly alter the flavor of whatever you add it to. Of course, it is grainy in texture, so if you add it to something smooth such as yogurt, you will notice the graininess when you eat it. I don’t find this to be a problem, but we all have our peculiarities about food textures.



2. From what I’ve read, it looks like LSA is often used as a substitute for flour in whole or in part when making things like muffins or brownies. I haven’t experimented with this yet, but will report on my results when I do.



3. LSA is a great ingredient to add to homemade power bars or granola bars. I am planning to make peanut butter power bars later today and will report back on the results and provide the recipe if it turns out to be a good one.



In summary, I think this is a powerful nutritional booster and am currently pursuing options for integrating it into my diet. As I learn more about it, I will share this via my blog, both pros and cons as I find them. In the meantime, I’d urge others to try it out and let me know via comments what you think about LSA. Perhaps you already use it and would like to share a recipe or two!

Pulling My Head out of the Sand

I started this blog and discussion group to work through all aspects of making a life style change to health and fitness. When I’m in the groove (exercising regularly and pushing the edge, being smart about what I eat, feeling good and losing weight), then I have no problem coming up with articles and stimulating discussion. But when I start heading down the slippery slope that takes me back to old habits (failing to exercise even a little, opting for more calories and less nutrition, gaining back a few pounds), then I seem to avoid both blogging and discussing anything about the process.



What needs to surface here is that both sides of the fitness coin are real and need to be held up to the light of day for scrutiny. I need to own the bad behavior and poor choices as much as I own the good behavior and smart choices. After all, it’s all me, making decisions and taking actions that effect me. What’s there to not own?



Things have slowly broken down since I took my last vacation in September. I don’t think the vacation was the catalyst for lapse, nor was it the fact that my personal trainer decided to stop working in my area on Saturdays. I still have access to two gyms free of charge and I still have all of the information I have gained over the years about good nutrition and working out. This is just the time frame in which the slipping began.



The difference between this down-slide and others, is that I am hyper aware of it and have not let everything go. The progress I have made regarding preparing healthy meals and taking healthy food into work for lunch and snacks still holds. The difference in eating has been that I tend to eat more calories over-all and I indulge in empty calories such as pita chips or cookies. As a result, my weight hasn’t change much, though I notice a few pounds and my clothes fit a little tighter.



I think the most significant thing this time is that I just quit exercising. I have ample opportunity, I just haven’t done it. As a result, the biggest change I notice is the lessening of muscle tone (softer tummy and thighs and even upper arms.) This is the biggest loss for me. I really like feeling fit and toned.



So why don’t I just go exercise? I don’t really know. I have plenty of excuses, but none that are truly sufficient to prevent me from establishing some kind of exercise routine. The only real excuse that may in fact have some merit is that I’m going through yet another stage of perimenopause and am having a lack of drive to do a lot of things I typically do. I’m going to see a new doctor after the first of the year to see if I can get a plan in place to improve my focus and energy to do things again, and I hope that this will put me back on track with fitness and nutrition. Although I have been going through perimenopause for about seven years now, I have never been on any kind of hormone replacement therapy because of concerns about negative side-effects and my personal history of cancer. However, I have found an alternative medicine treatment center that uses natural hormones and formulates the correct compound for each person they treat. I’ll certainly write about the experience, and I hope that it truly makes a difference.



In the meantime, I’m asking myself, “Why don’t you just go back and exercise?” Since there really is no good answer to that except that there is no answer and therefore I will go back and exercise, I’m hopeful that this will jump start a return to good behavior that will improve my fitness.



So all this is to say that there are always valleys with the peaks. I’m thinking that the appropriate response to the valley time is to acknowledge it for what it is, own it and find another peak to start climbing. Ignoring it just allows it to keep on keeping on. For me, that’s not acceptable. I simply will not go backwards!



I hope my next post is to write about the process of getting back into the swing of things. However, if that doesn’t happen, then I will write about the continuing process of working my way back to establishing that new life style that embraces health and fitness. Check back to see what happens next!

Exercise Makes You Feel Better

One of the people on my Google group discussion list,
http://groups.google.com/group/health-scape, asked about ways to get
motivated to exercise. She said that she experiences depression and
that it's really hard to make herself get on the treadmill and stay
there long enough for a good workout. While I don't experience
clinical depression, I have certainly gone through bouts of being very
low and have experienced the apathy it causes in most everything
including exercising. This was most intense for me when perimenopause
set in about five years ago, also about the same time I decided to get
serious about fitness. Part of what follows comes from my own
experience and part is taken from information I found with a little
searching from the web site sited below.
When I decided to do something about fitness, I spent a lot of time
making myself exercise before it became something I really wanted to
do. I think this is fairly typical. And, if in addition, you cope
with depression, too, then that increases the challenge. Still, if
you exercise to the point of a really good work out, one that leaves
you a little sweaty, breathing hard and feeling tired and sore, then
you can begin to shift that apathy a bit. Your body releases
chemicals when you exercise that give you a natural boost. It's just
hard to make yourself work out to that point if you have the mind set
that you really don't want to exercise.
For more information about how exercise can lessen depression, or keep
it at bay when you're feeling good, check out this article,
"Depression and Anxiety: Exercise Eases Symptoms," from the Mayo
Clinic:
http://www.mayoclinic.com/health/depression-and-exercise/mh00043
This article is full of excellent information such as: "Doing 30
minutes or more of exercise a day, for three to five days a week can
significantly improve depression symptoms. But smaller amounts of
activity — as little as 10 to 15 minutes at a time — can make a
difference." and "Don't think of exercise as a chore. If exercise is
just another "should" in your life that you don't think you're living
up to, you'll associate it with failure. Rather, look at your exercise
schedule the same way you look at your therapy sessions or medication
— as one of the tools to help you get better."
Note that it is a two-page article and you need to click "next page"
to see all of it.
When doing cardio, something I find particularly boring, I read. If
it's a good book, then the time definitely goes faster. I also find
it motivating to workout in a fitness center with other people. While
this has its own set of challenges, once I get comfortable with the
center, I draw encouragement from those around me. It's a silent
encouragement as we mostly don't talk, but there's just something
reinforcing about other people choosing to do the same things I'm
doing.
The sticking point for most folks is that you have to push yourself
regardless of how you're feeling in order to get this all started.
And then you have to allow yourself to fail and quit and start back
again. Eventually, when you start to really feel and notice the
benefits, you begin to want to do it and it's not such a struggle.
It's an easy thing to say from this side of the battle. I can
remember listening to friends tell me similar things when I was trying
to get started and not believing them or wishing they'd just shut up
and admit that working out was a miserable activity. And it was
miserable for me initially. It was so foreign to my usual routine of
inactivity. I'd spent years being inactive and it wasn't easy to
force a change.
Keep at it and you can turn the corner too. I was telling someone
just the other day that it's finally starting to feel like a real life
change for me, something that could really become permanent. This has
been several years in the making and I'm not ready to call it a life
change yet, but forward progress is definitely being made!
Just remember that it's worth it because it's your fitness and
well-being that is at stake. You are so worth the effort!