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Your journey to a happier and healthier life starts here. Get ready to learn all the different holistic and all natural solutions you already have available to you. Getting healthy shouldn’t be a struggle and your health journey is just as unique as you are. The more you know the better equipped you will be to tackle anything life may throw at you. Remember, you don’t have to do this alone. I am always more than happy to help when and where I can. Are you ready to set sail on your journey to better health? 

How To Supplement Sanity 101

Are you starting to go a little stir crazy? With everything going on in our lives it can be easy to find ourselves overwhelmed from time to time. Stress is one of the leading problems that seems to hit almost every demographic and age group. With the increase in roles and responsibilities it is no wonder we are all getting a bit crazy as of late. Here’s the thing, stress is not going away anytime soon. That’s why we need to arm ourselves with as many stress relieving options as possible. To do that, we need to make sure we know exactly what we are up against. Get ready to learn a little more about stress and the hormones that can rule our lives if left unchecked. Don’t worry, we will also cover ways to naturally lower the pressure right from home!

Know What’s Really Going On

Stress is actually part of our bodies natural defense. In situations where our lives are in danger the brain will activate the release of Cortisol. Cortisol is one of the hormones that is released in response to stress.  While Cortisol is mainly known for its involvement in the body’s response to stress it also serves other purposes. Cortisol assists in the regulation of blood sugar levels, balancing metabolism, reducing inflammation, and even in the formation of memories. Its natural effects on water and salt balance, make it ideal for aiding in the regulation of blood pressure. In women, Cortisol also plays a key role in the development of the fetus during pregnancy. When our levels become out of balance it can present itself in a number of ways.

The Hormonal Story

While Cortisol plays a significant role in the body’s response to stress there are a few other key hormones that regulate stress levels: Epinephrine, Norepinephrine, and Corticotropin-Releasing Hormone. Epinephrine is more commonly associated with pain management. Norepinephrine on the other hand plays a role in the sleep-wake cycle, helping you to wake up, in increasing attention and focusing on performing a task ,and in memory storage. It also increases blood pressure and helps break down fat and increase blood sugar levels to provide more energy to the body. Problems with norepinephrine levels are associated with depression, anxiety, post-traumatic stress disorder and substance abuse. Bursts of norepinephrine can lead to euphoria (very happy) feelings but are also linked to panic attacks, elevated blood pressure, and hyperactivity. Low levels can cause lethargy (lack of energy), lack of concentration, attention deficit hyperactivity disorder (ADHD), and possibly depression.

When It Becomes A Problem

Some of the signs and symptoms that can indicate excess levels of stress are: feeling overly alert yet exhausted, difficulty falling and or staying asleep, feeling anxious or nervousness, easily irritated, memory lapse, easily distracted, craving sugar, weight gain (especially around the waist), indigestion, GERD and other digestive issues, as well as skin issues such as eczema or psoriasis. The unfortunate reality is that we all display at least one, if not multiple, of these signs and symptoms. Due to our constant exposure to stress from looming deadlines, money woes, and even the foods we eat. We are in a near constant exposure to stressful situations. That’s why I like to approach this constant health hurdle in a number of ways: hormones, nutrition, supplements, mindset, sleep, and of course exercise.

Best Supplements For Norepinephrine

One of my favorite ways to help people take back control of their health is with food. It’s no secret, what we put into our bodies directly determines what we can get out of them. Unfortunately, most of us forget that there is a limit to how much we can eat. This leads to a lot of holes in our nutritional needs. That is why it can be so beneficial to incorporate supplements into your daily routine. The following is a list of supplements that can increase Norepinephrine:

  • Tyrosine
  • Velvet Bean
  • L-Carnitine
  • Rhodiola
  • Asian Ginseng

Tyrosine

It’s found in many foods, especially in cheese, where it was first discovered. Tyrosine is an amino acid that is naturally produced in the body from another amino acid called phenylalanine. Supplementing with tyrosine is thought to increase levels of the neurotransmitters dopamine, adrenaline and norepinephrine. By increasing these neurotransmitters, it may help improve memory and performance in stressful situations. Additionally, supplementing with tyrosine has been shown to benefit those who are sleep deprived. A single dose of it helped people who lost a night’s sleep stay alert for three hours longer than they otherwise would. Studies show that tyrosine can help maintain your mental capacity when taken before a stressful activity. However, there is no evidence that supplementing with it can improve your memory. Tyrosine can be converted into neurotransmitters that affect mood. However, research doesn’t support supplementing with it to combat symptoms of depression.

Velvet Bean

In Brazil the seed has been used internally for Parkinson’s disease, edema, impotence, intestinal gas, and worms. It is considered a diuretic, nerve tonic, and aphrodisiac. Externally it is applied to ulcers. Velvet bean has a long history of use in Indian Ayurvedic medicine. It is often used for worms, dysentery, diarrhea, snakebite, sexual debility, cough, tuberculosis, impotence, rheumatic disorders, muscular pain, sterility, gout, menstrual disorders, diabetes, and cancer. The seeds of velvet bean are high in protein, carbohydrates, lipids, fiber, and minerals. They are also rich in novel alkaloids, saponins, and sterols. The seeds of all mucuna species contain a high concentration of L-dopa; velvet bean seeds contain 7-10% L-dopa. Velvet bean has demonstrated little toxicity; however, it has been documented in animal studies to cause birth defects and should not be used during pregnancy. Traditionally, velvet bean has been used as a nerve tonic for nervous system disorders.

L-Carnitine

An important amino acid. It plays a significant role in boosting your body’s metabolism. It does this by improving mitochondrial function and increasing cellular energy. Many athletes use it to help them burn fat, enjoy enhanced recovery and prevent muscle fatigue. The body can produce L-Carnitine on its own with the help of the amino acids methionine and lysine. However, supplemental L-Carnitine can help to make up for deficiencies in these amino acids, especially among people who eat plant-based diets and don’t get adequate amounts of them from animal products. L-Carnitine supplementation can also help with cognition and better brain function. You may find that you have an easier time focusing when you take it on a regular basis, especially if your diet is lacking in L-Carnitine or the other amino acids that act as precursors to it.

Rhodiola

Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed. Rhodiola is also known as arctic root or golden root, and its scientific name is Rhodiola rosea. Its root contains more than 140 active ingredients, the two most potent of which are rosavin and salidroside. Adaptogens like rhodiola rosea increase your body’s resistance to stress, allowing you to better cope during stressful times. Stress, anxiety and inadequate sleep are just a few factors that can contribute to fatigue, which can cause feelings of physical and mental tiredness. The adaptogenic nature of rhodiola makes it a popular supplement for fighting fatigue and other symptoms associated with stress. Rhodiola has been shown to improve many symptoms of depression. Similar to antidepressants, it may positively influence neurotransmitters that affect mood and emotion.

Asian Ginseng

Ginseng contains two significant compounds: ginsenosides and gintonin. These compounds complement one another to provide health benefits. Here are 7 evidence-based health benefits of ginseng. Ginseng has beneficial antioxidant and anti-inflammatory properties. Which have been shown to help reduce inflammatory markers and help protect against oxidative stress. Ginseng has been shown to benefit mental functions, feelings of calmness and mood in both healthy people and those with Alzheimer’s disease. Ginsenosides in ginseng seem to regulate inflammation, provide antioxidant protection and maintain the health of cells, which could help decrease the risk of certain kinds of cancer. Nevertheless, more research is needed. How much you should take depends on the condition you want to improve. Overall, daily doses of 1–2 grams of raw ginseng root or 200–400 mg of extract are suggested. It’s best to start with lower doses and increase over time.

Oatmeal Pancakes

Gluten Free Vegan Serves 4

  • ½ Cup Coconut Flour
  • 1 Tbsp Coconut Sugar
  • ½ Cup Gluten Free Oats
  • 1 tsp Baking Powder
  • ½ tsp Baking Soda
  • ¾ Cup Coconut Milk Full Fat
  • ½ tsp Sea Salt
  • 1 tsp Pure Vanilla
  • 2 Tbsp Coconut Oil
  • ¼ Cup Vanilla Coconut Yogurt

Directions:

Place all ingredients into a blender and mix until smooth. I like to do it in my ninja bullet blender and twist on the top with a pour spout. You might want to put it into something that is easy to pour if you do not have this option. Heat and lightly oil griddle or pan over medium heat. Pour batter on griddle and brown each side. I like to use seasonal fruit inside my pancakes and top them with either more fruit, coconut whipped cream, or powdered coconut sugar with a lot of lemon juice. What will you top yours with?

Need A Hand?

A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!

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