Book Your Health Coaching Call

Good Medicine

Holistic Health Coaching

Blood Pressure

Conifer Tree Oils Stop The Crazies

· ·

🌲🌟Wednesday PSA 🌟🌲
For the nerdy inclined 🤓🧠, here’s an interesting study: https://link.springer.com/article/10.1007/s00226-023-01490-6 (Title: Utilization of essential oils mainly from Cupressaceae trees in the work environment creates a psychophysiological stress-relieving effect. )
 
Recap:
🌲Study results suggest that certain conifer tree oils may help calm the crazy.
🌲Inhaling our “fir” friends may be beneficial in helping the body’s relaxation response. (We live way too often in the fight, 🥊flight,🏃‍♀️ or freeze😱 state of mind.)
Pro Tip: If the rest of your office (or home) tends to lean toward the cray cray meter, consider diffusing the situation. 😉
xoxo~ liz
 

The Southern Side of the Endocrine System: Diabetes – part 2

· ·

There are times it’s not good to be Number One. This is one of those times. The United States is recognized as being among the nations with the best medical technology and the newest and best drugs. We spend more per person on healthcare than any nation in the entire world, so we should be among the healthiest, right? Yet, for all that we have, the USA has the worst health outcomes.. We are #1 in diabetes, #2 in neurodegenerative diseases, #5 in cancer, and #6 in cardiovascular disease (source: Organisation for Economic Co-operation and Development).
An estimated 1 in 3 American adults have prediabetes or metabolic syndrome (both are precursors to Type II diabetes). It’s a common but flawed thought that Type II diabetes only affects “fluffy” people. It doesn’t. There is a relatively new medical acronym called TOFI, which means “Thin on the Outside, Fat on the Inside”, and TOFI individuals can be just as much at risk as their fluffy counterparts. Lifestyle choices will always be the first line of defense to avoid acquiring a Type II diabetes diagnosis (or succeeding in backwalking out of one).
An astute detective will need some internal monitoring tools to more closely assess clues. Health thieves can be very stealth, and this is a reliable way to monitor gang movement before they leave visible gang “tags” (clues). Forewarned is forearmed! Think of this as another tangible aspect of your body’s security monitoring system.
 
Here’s what you’ll need:
  • An at home blood pressure cuff (every home should have one anyway!)
  • Know your waist circumference (measure at just above the hip bone, level with the belly button)
  • Know your family history. Remember that though genetics are important, they play less than a 10% role in outcome. Environment, lifestyle choices, and emotional tendencies control the other 90%. It’s important to know family history so that we can each be vigilant for what we suspect may be lurking in the shadows…. Knowing the health thief tendency (genetics) may be awaiting the right opportunity to steal, kill and destroy. I find a great deal of peace knowing that 90% of gene expression is fully under my own control!
  • Get labwork annually which (at the very least) includes the following pieces of information:
    • Complete metabolic panel (CMP)
    • A basic lipid panel
    • Uric Acid and Homocysteine
    • Fasting insulin, fasting glucose, and HbA1c
    • The combined total of these tests will run about $250 well spent dollars out of pocket. If you have insurance, these are the tests to ask your doctor for when looking for a metabolic syndrome or prediabetes health thief.
    • NOTE: There is more labwork I’d suggest for a comprehensive look at the body from the inside out…. The above recommendation is specific for monitoring both prediabetes and metabolic syndrome.
Signs of metabolic syndrome and prediabetes nearly always predate diabetic symptoms. Once you have your lab work, and have gathered your other tools, you’re ready to take a hard look at the state of the union of your body. Signs of metabolic dysfunction show up in the following ways:
  • Evidence of fatty liver
  • High blood pressure
  • High uric acid and homocysteine levels
  • High lipids in blood
  • High fasting insulin, HbA1c, and blood glucose
  1. Monitor your blood pressure. For a week, take it before you go to bed, and again before you get out of bed in the morning. If nighttime and morning blood pressure is higher than it should be, cut out all forms of sugar for a week, and retest. Sugar is highly inflammatory and often drives blood pressure upwards. Normal blood pressure runs 90-120 systolic (top number) and 60-80 diastolic (bottom number). High blood pressure is a symptom, not a root cause!
  2. An increased waist circumference (males should be under 40 inches and females should be under 35) is suggestive of inflammation, probable leaky gut, mitochondrial dysfunction, and insulin resistance.
  3. Uric acid and homocysteine are inflammatory markers. Levels are elevated if uric acid is over 5.5 mg/ml and homocysteine is over 10 umol/ L. High uric acid levels lead to a fatty liver. Sugar is a big contributor to this. High homocysteine levels indicate an increased risk for developing heart disease and vascular inflammation. Methylated B12 and methylated folate, omega 3’s ( OmegaGize3 is a great option), and optimized use of Vit D3 are all helpful tools in supporting healthy homocysteine levels.
  4. Within your CMP, you’ll look for two numbers corresponding to AST and ALT. ALT is a liver enzyme which is fairly accurate for assessing fatty liver. If that number is over 25, more investigation is needed. AST is another liver enzyme. If it’s elevated (over 34) it may also indicate fatty liver (it also elevates when exposed to too much acetaminophen, alcohol, certain meds such as statins, and infection….. So do take that into consideration). If both are elevated, it’s definitely time to take a hard look at sugar and alcohol consumption.
  5. Fasting glucose by itself is not enough, and sadly it’s often the only thing that is tested routinely. HbA1c is a window into the last 3 months of glucose control within the body. Fasting insulin indicates how well the pancreas is actually able to keep up. Optimally, fasting glucose should be 70-85 mg/dL, HbA1c should be less than 5.4%, and fasting insulin should be less than 6 uIU/mL. Once you have those numbers, you’ll plug them into this equation: fasting glucose x fasting insulin divided by 405. Your answer to this equation is your assessed risk for developing diabetes. Less than 2.8 is excellent, 4.3 is average, and anything higher is a flag that mayhem is likely already occurring.
  6. When you are looking at your lipid panel, zero in on 3 different clues. The first is the ratio of triglycerides to HDL. Studies have found that if this number is over 2.5 in the Caucasian population or 1.5 in the African American population, it tends to correlate with metabolic syndrome.
The second thing to look at is HDL, the type of cholesterol that is considered “healthy” cholesterol. If it’s between 60-85, it’s generally a sign of good cardiovascular health. If the number is under 40 in men or under 50 for women, there is a greater chance of developing heart disease (a component of both metabolic syndrome and cohort of Type II diabetes). If the number is over 85, there’s a distinct possibility that HDL has a dysfunctional component.
The third thing to evaluate is your LDL cholesterol. If it’s between 100 and 300, look at your triglycerides. “If triglycerides are over 150, metabolic syndrome may be assumed until proven otherwise. “ (Those wise words are from Dr. Robert Lustig MD and his brilliant book Metabolical)
Isn’t it prudent to avoid dark alleys and always lock your car? The same can be said for paying attention to these health clues. If the numbers above look like a dark avenue you’re not wanting to go down, here are some tips and tricks for avoiding shady areas!
  • Cut back on carbs and sugar. Eat a low sugar high fiber diet. If you are not getting enough fiber in your diet, add YL’s ICP Daily, Balance Complete, or Power Meal to your nutrition world. Fiber helps regulate blood sugar levels by slowing down the release of glucose into the bloodstream.
  • Avoid high fructose corn syrup like it’s the plague….. Because it is! It is a strong inducer of insulin resistance. When you start reading labels, you’ll be surprised at how many places it hides in plain sight.
  • Avoid energy drinks that combine caffeine with fructose. That combination can aggravate insulin resistance and glucose intolerance. Use NingXia Nitro for a cleaner energy boost option. Try pairing Nitro with diffusing or wearing the essential oil blend En-R-Gee.
  • Exercise! Many studies have shown that weight loss and exercise can increase the body’s sensitivity to insulin.
  • Diet matters just as much as exercise. A person will never be able to out run, out supplement, or out medicate a bad diet!
  • Consider intermittent fasting. (If you are already on medication for diabetes treatment, you’ll want to talk to your holistically minded health professional before incorporating intermittent fasting into your routine). At the very least, stop eating 3-4 hours before your head hits the pillow at night.
  • Know your labs, and don’t be afraid to ask for them by name!
  • Watch your commercial dairy intake. There is a big difference between commercial pasteurized and homogenized dairy and raw dairy. The former is well known for the amount of inflammation it can cause within the body.
  • Work towards decreasing inflammation within the body. Sulfurzyme not only helps support normal metabolic function within the body, it also helps regulate a more normal inflammatory response. It is one of my top five Young Living Supplements that I cannot imagine life without.
  • Take an excellent highly bioavailable multivitamin such as Master Formula. Not all vitamins sold are bioavailable to the body.
  • Incorporate insulin modulating foods into your diet. Cinnamon, oat bran, fiber, ginger, barley grass (found in Multigreens), spirulina (found in Multigreens and NingXia Greens), chaga mushrooms, rosemary, green tea, cranberries, blueberries, lemon balm (Melissa), holy basil (tulsi), carrots, broccoli, asparagus, cauliflower, cucumbers, cabbage and salad greens. Healthy whole grain foods such as YL Einkorn products, quinoa, whole oats or oatmeal, and brown rice are also helpful, as are avocados, olive oil, and nuts and seeds. Cacao (natural chocolate) may also help regulate blood sugar levels according to a 2017 study.
  • Regular cold exposure also appears to help improve insulin sensitivity. Interestingly, Type II diabetes is positively associated with living in ambient temperature climates. Get your health care professional’s blessing if you have a medical condition (ex: high blood pressure or heart disease) that is being actively treated before partaking in cold showers, cold plunging, or cryotherapy.
  • Know your iron and ferritin lab values: According to a few studies, it would appear that iron levels that are too high have been positively associated with insulin resistance.
  • Take a closer look at adding turmeric to your routine. It has been found to be a helpful supplement to those who are taking the medication Metformin, and has supportive effects on blood glucose, oxidative stress and inflammation. (YL’s Golden Turmeric is my go to for a turmeric supplement!)
  • Vitamin B12 in the form of methylcobalamin to support a healthy homocysteine levels.
  • Antioxidants! (NingXia Red and Super C)- A 2007 study in the Journal of Hypertension found that people who took adequate levels of Vitamin C had a 13% lower risk of developing diabetes.
  • Approximately 75-80% of US residents are deficient in magnesium. A deficiency in magnesium sets the body up for both insulin resistance and gout (the official diagnosis for the painful symptoms of high uric acid levels in the body).
  • While it’s important to avoid as many toxins in daily living as possible, make a special effort to avoid atrazine (an herbicide commonly used on corn) and pesticides in general. Eat organically to avoid these.
  • Give up the night owl tendencies. Research has found that those who stay up late have a reduced ability to use fat for energy. When fat isn’t used appropriately in the body, it becomes fodder for health thieves. Work towards being in bed by 10pm.
There is so much more to prediabetes, Type II diabetes, and metabolic syndrome…..more than I could possibly write here. Hopefully though, I’ve given you food for thought and a desire to learn more. If so, do some digging and think outside the box! The more you know, the more health empowered you’ll be. We have full control of this part of our health story. How will you choose to write yours?
 
xoxo~ liz
#becomingyourownhealthdetective
#BYOHD
#thebestdefenseisagoodoffense
#theapplicationofknowledgeisgoodmedicine
#goodmedicine

DIY Tests for Adrenal Fatigue

· ·

Adrenal Fatigue DIY tests you can do at home

 

“One small clue can change the way you think about your surroundings quite dramatically.” ~The Lost Art of Reading Nature’s Signs
When last we met, I unloaded a truckload full of clues pertaining to health history, stress history, and the physical health clues to be found within the story and advancing progress of adrenal fatigue. Being aware of your very personal surroundings (your body and history), and caring for your body based upon that history has everything to do with health outcomes. Using the clues you piece together, along with formulating a plan to “correct course” will have a dramatic impact over time. There are four DIY tests for monitoring your adrenal health. Independently, each test is a puzzle piece.
 
4 simple and free tests (combined with the clues mentioned previously) will paint a decent picture of your adrenal health.
 
1. Check eyes for iris contraction: This particular DIY is a study of the 👁pupil’s muscular strength in response to light stimulation, and is an excellent indicator of adrenal gland struggles. Our eyes respond to stress too, by dilating pupils (Hence the term, “deer in the headlights.”).They do this as a means of increasing visual observations of the perceived threat. Remember, “the lion” that may be chasing you could be a looming deadline, a toxic relationship, a chronic health issue, etc. Compared to a real lion chasing you, these common examples may seem benign, but the body and mind cannot discern the difference between a ferocious mammal or a pile of unpaid bills. As stress increases and adrenaline is released, peripheral vision shrinks, which reduces the field of vision to a laser focus on the immediate threat at hand. When the body is in this state, the eyes👁 are focused on the immediate threat, not the other environmental details, and a sort of tunnel vision develops….. Under a single looming threat (aka, “the lion”🦁), the physical effects should wear off as soon as the threat has moved on. If that threat continues to stalk you, small doses of adrenaline continue to release. When the muscles within the iris are exercised in this manner beyond capacity, they grow weary, and want to rest. If you have low adrenal function, the pupil will not hold the contraction(get smaller) easily.
The iris contraction test was originally discovered by Dr. C.F. Arroyo in 1924 as a means to help identify adrenal insufficiency. 🤓Here’s what you’ll do:
Sit in a dark room with a mirror, a flashlight, and a clock that measures in seconds. Sometimes this test is more easily done with a companion. Shine the flashlight across an eye (from the side of the face), and watch what happens to the pupil. Under healthy circumstances, the pupil should contract (get smaller) immediately. In adrenal insufficiency, the pupil will not be able to hold the contraction and will dilate (get larger) again despite the light shining across (not into!) it. How long is your eye able to maintain the smaller contracted pupil size in this test?
  • 20+ seconds : healthy!
  • 11-19 seconds: early clue of adrenal struggles
  • 5-10 seconds: adrenal insufficiency
  • 0-4 seconds: adrenal exhaustion
Note that this test is also a good one to use monthly to measure success during adrenal recovery, and that certain neurological and ophthalmological dysfunctions, medications (ex: stimulants, opioids, some OTC medicated nasal sprays, nicotine, certain eye drops and some chemotherapy agents) , and age parameters (the very young and elderly) may affect the reliability of this test.
 
2. The DIY Postural Blood Pressure Test: For this test, you’ll need an “at home” blood pressure cuff.
  1. Lay down for about 10 minutes, and then take the blood pressure while in that position.
  2. Then, take blood pressure immediately after standing up (from the original laying down position).
  3. Blood pressure should rise 10-20 mm/Hg when coming from a laying to standing position. If it instead drops by 10 mm/Hg or more, and there is not other cause (ex: dehydration, electrolyte imbalance, an injury, or certain medications including blood pressure medications, antidepressants, benzodiazepines, opioids, anti-psychotics),adrenal insufficiency is a strong possibility
  • Increase by 6-10 mm/Hg : adrenal status healthy
  • No change: adrenal status is fair
  • Drops 1-10 mm/Hg: adrenal status is poor
  • Drops by more than 10 mm/Hg: adrenals are exhausted.                                                                                                                                                                                         Note that an overall low blood pressure does not indicate adrenal problems, and also that an overall high blood pressure does not mean an absence of adrenal issues.
3.  The DIY Sergent’s White Line Test: French physician Dr. Emile Sergent first described this test in 1917.🤓 French physician Dr. Emile Sergent first described this test in 1917.🤓 You’ll need your belly and a ballpoint pen.
  1. Stroke your abdomen with the capped end of a ballpoint pen (or something equivalent). Make the strokes one over the other on the same 6 inch line.
  2. Note the reaction of the skin. What color does the skin turn when you quit stroking that area?
  3. In a normal reaction, the mark should be white, but then redden within seconds. If you have diminished arterial tension (a factor in compromised adrenal glands), that color line will stay white for a minute or two and may actually widen.
4.  DIY Body Temperature Test : Dr Bruce Rind MD is another beacon of light within the Western Medicine world. The body temperature🌡 test I am describing is one of his contributions to identifying adrenal distress. Recall that endocrine disorders often have a masquerade party amongst themselves (and other disorders!), making it hard to differentiate who the real party pooper is in your personal health situation. Dr. Rind recommends the following test as a means of identifying hypothyroidism, adrenal dysfunction (or a combination of the two).
  1. Take your temperature by placing an old fashioned thermometer under your arm at a 45 degree angle.
  2. After 10 minutes, record the temperature.
  3. Do this three times a day at 3 hrs after waking, and then 3 hours later, and again 3 hours after that (if you’ve eaten or exercised right beforehand, wait 20 minutes to take your temperature).
  4. Average these three daily readings and record the result.
  5. Do this for 5 days (making sure that during that time you are healthy and not ovulating)
  • If the difference between your daily average temperature reading is no more than 0.2 degrees: no indication of adrenal or thyroid dysfunction.
  • If fluctuating, but the overall average is 98.6, adrenal support is recommended.
  • If fluctuating but overall low, it may indicate both an adrenal and thyroid issue.
  • If there is very little to no fluctuation, but temperature remains low, focus on the thyroid.
So interesting, right? I love how the body speaks📣 to us in very intentional ways. If your body is giving you clues🔎 that your adrenal glands and/or thyroid is in need of serious TLC, it may be a good time to call in a trusted health professional to help you navigate this part of your journey. There are also some advanced labs that can be run to further put the pieces of the puzzle together. Sadly, the majority of standardized health insurance companies do not cover these VIP tests. That said, nothing is more important than your health, and ignoring health clues and foregoing tests because they are a ”too expensive” out of pocket expense will become an exercise of frustration and detriment. I really recommend having a “rainy health day” 💰fund established simply to pay for supplements, oils, alternative health care options, and lab work that traditional insurance won’t cover. You’ll be glad you did!
 
xoxo~ liz
 
Becoming Your Own Health Detective Volume I ( https://goodmedicine.info/my-book/ )
 
PS: Did you hear Dr. Jim Bob Haggerton‘s call last night on adrenal fatigue? It was fabulous and loaded with information! As soon as it’s available, I’ll drop a link to it in the comments section here.
 
#sharingiscaring
#adrenalfatigueisreal
#theapplicationofknowledgeispower
#goodmedicine
#BYOHD
#becomingyourownhealthdetective
#ThanksYL

Clues From Our Thyroid – part 1

· ·

Thyroid disorders are like🦎 chameleonic villians. They look different in every person, and their characteristics may change according to their environment. Thyroid disease is a master of disguise! This is important to understand
 

 Two key reasons:

  1. Innocent until proven guilty. It’s estimated that perhaps 18-25% of women have an underlying thyroid disorder (It’s somewhat less common in men). This still means that 75-82% of us (women, for statistical ease) do not. Become well acquainted with your body so that you may better decipher the clues you are being given, and remember that there are many possible causes for almost every clue the body gives. Cluster clues for the win!
  2. Thyroid disease is overwhelmingly mistaken and/or overlooked in favor of other disorders (often mental health related) by the corporate owned medical community. Thyroid diagnosis often requires intuition (Holy Spirit discernment), patience, persistence, and attention to details. If you feel “off”, and yet your doctor tell you “everything looks good”…. Who do you believe? I hope you pointed a finger back at yourself just now. You believe what you know about your body and your refined detective skills!

Function of the Thyroid

While every little organ and gland of the endocrine system is important for stellar body function, very often the trail of tears leads back to the thyroid, the butterfly 🦋shaped gland located just below the Adam’s apple along the front of the windpipe. The thyroid’s function is to regulate all the processes of energy release on microscopic (cellular) and macroscopic (full body) levels. Because hypothyroidism (especially Hashimoto’s) is the predominant thyroid disorder, most of what I write about will be centered upon thyroid deficiency. Grab a mirror (you’ll need it for a few of them!) and your journal and take stock of your own possible crime scene.
 

Symptoms of thyroid deficiency might include:

  • Chronic fatigue or tiredness.
  • Muscular fatigue
  • Puffiness or evidence of fluid retention
  • Difficulty regulating body temperature (chronic feelings of being hot or cold. Recall the posts on body temperature)
  • Development of Reynaud’s Syndrome
  • Reduced pulse pressure and blood pressure
  • Heart rate fluctuations
  • Angina and/or feelings of breathlessness
  • Higher cholesterol. People with subclinical hypothyroidism often have higher levels of LDL cholesterol. Thyroid disease is a major contributor to cholesterol problems.
  • Arteriosclerosis (decreased elasticity of arteries)
  • Changes in bruising or clotting (generally, bruising will become more common)
  • Depression and/or anxiousness
  • Difficulty gathering thoughts, memory, focus and concentration
  • Headaches with unknown origin
  • Moodiness or lack of enthusiasm in life
  • Peripheral neuropathy
  • Carpal tunnel (there is a strong link!)
  • Random shooting pains in the hands and feet
  • Osteoporosis (chronic hypothyroidism can be a contributor)
  • Visual problems: dry eyes, age related macular degeneration, primary open angle glaucoma
  • Loss of the outer eyebrows
  • Chronic constipation
  • Increased incidence of gallstones (thyroid hormones affects the composition of bile and how well it flows)
  • Poor digestion of fats and proteins
  • Decreased stomach acid resulting in poorly digested foods (If this clue is on your radar, grab your YL Essentialzyme and give your body digestive support!)
  • Bloating, gassy
  • Small Intestinal Bacterial Overgrowth (SIBO)
  • Insulin resistance (and therefore) increased risk of developing Type II Diabetes
  • Thicker tongue, perhaps even with scalloped teeth marks on the sides of the tongue.
  • Changes in how food tastes.
  • Periodontal disease
  • Development of a husky or hoarse voice
  • Infertility or difficulty maintaining a pregnancy
  • Heavy periods (There is often a link between hypothyroidism and PCOS)
  • Sex hormone imbalances (progesterone, estrogen and testosterone in women)
  • Loss of libido
  • Postpartum depression (very common)
  • Premature menopause
  • Dry skin
  • Deep cracks and scales on the bottoms of the feet
  • Deep lines on the palms of hands or soles of feet
  • Yellowish orange or reddish color on palms of hands or soles of feet
  • Reddish spots, bumps, or rashes that come and go
  • Acne (often seen in conjunction with testosterone level disturbances)
  • Brittle, flaking nails or nails that fail to grow well
  • Hair loss (on the head) or gaining hair in all the wrong places elsewhere
  • Getting sick more often, especially upper respiratory tract infections and in women, persistent urinary tract infections.
  • Bedwetting in kiddos
  • Delayed wound healing
  • Gaining or losing weight without trying
  • Poor sleep
  • Iron deficiency anemia (roughly 50% of people with thyroid disease struggle with this)
That’s the bulk of this particular crime scene checklist. Thyroid disease is very interesting in that the severity of symptoms often are not reflected in thyroid specific lab work. Lab Work is based on a standardized bell curve and not everyone fits exactly into that bell curve mold. Additionally, many western medicine health professionals only test TSH when first evaluating the competency of the thyroid gland. That alone is insufficient information to determine thyroid function. This list of possible symptoms, while not completely comprehensive, is more valuable in determining the probable health of your thyroid than a single TSH test.
More to come friends.
 
xoxo~ liz
#sharingiscaring
#lovingyourthyroidisgoodmedicine
#itsthelittlethings
#becomingyourownhealthdetective
#goodmedicine

Book Your Health Coaching CallBook Now