TONICS AM & PM TONICS ALAN CHRISTIANSON, NMD

Transcription

1 adrenal Dr. Christianson s reset diet TONICS AM & PM TONICS ALAN CHRISTIANSON, NMD

2 Copyright 2017 Integrative Health Care, PC. All rights reserved. No part of this document may be reproduced in any form, including photocopying or transmission electronically to any computer, without the prior written consent of Integrative Health Care. The information contained in this document is proprietary to IHC, and may not be used or disclosed except as expressly authorized in writing by IHC. IHC assumes no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies or omissions. Any slights of people or organizations are unintentional. Company names and product names mentioned in this document may be trademarks or registered trademarks of their respective companies and are hereby acknowledged. IHC reserves the right to change this publication at any time without notice. The content, forms, checklists and strategies contained herein are for illustrative purposes only. This guide offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this book. The use of any information provided on this site is solely at your own risk. This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes. The material provided herein is for educational purposes only.

3 TONICS F.A.Q. FREQUENTLY ASKED QUESTIONS Do you add liquid? No. Do you take instead of stage-specific supplements? No - they are optional sipplements. What if you live outside the U.S. and can t get specific supplements? Try to get as close as possible with products in yoru area. Becasue of availability differences from area to area, it is impossible to give specific furhter guidelines. AM & PM TONICS

4 MORNING TONICS These are some safe and effective suggestions of nonprescription supplements you can use in a pill form and/or tea form in the morning and evening to speed up your cortisol recovery. CRASHED STAGE Ginseng is one of the best-known herbal tonics. Many different types, forms, and colors of ginseng exist, each with slightly different effects. In general, ginseng is stimulating and strengthening. These properties are most useful for those who are the very depleted and exhausted. The root of the American ginseng plant (Panax quinquefolius) contains active chemicals called ginsenosides, which have been shown to greatly help with exhaustion and fatigue. Most common effective dosages range from 30 to 100 mg daily. (Those who are Stressed or Wired and Tired may find ginseng to be unpleasantly stimulating.) Licorice (Glycyrrhiza glabra) is one of the most useful herbs for underperforming adrenals. It can give many of the benefits of supplemental cortisol with much less risk of side effects and dependency. It can gently raise cortisol levels by helping the body use it longer. For these very reasons, those with higher cortisol levels may experience side effects of fluid retention and blood pressure elevation. Most standard licorice capsules contain 2 percent glycyrrhizin. At this potency, 30 to 100 mg can be a helpful dose in the morning for adrenal dysfunction. Licorice is also available in tea form and has a taste that people tend to feel strongly about either way. Note that commonly available licorice candies are no longer made from actual licorice and are not useful for adrenal function. CRASHED STAGE

5 MORNING TONICS WIRED AND TIRED STAGE Rhodiola (Rhodiola rosea) is also known as rose root; it is the best fit when stress leads to fatigue, anxiety, and a lack of mental focus. The versions that worked in the studies were standardized extracts. Rhodiola is available from most pharmacies, health food stores, or online supplement retailers. Look at the label for 0.8 to 1.0 percent salidroside and 2 to 4 percent rosavin. Most who use rhodiola experience the benefits with as little as 100 to 300 mg daily. Since a small percentage of people may feel stimulated by it, it is best taken in the morning. WIRED AND TIRED STAGE

6 MORNING TONICS STRESSED STAGE In a double blind study of humans, lemon balm (Melissa officianalis) has been shown to achieve the nearly impossible. It can both reduce the effect of stress and increase alertness, with no significant risks or side effects. Compared to a control group taking a placebo, those using lemon balm felt calmer when challenged by stress and they also did better on math tests. What is there not to love? Lemon balm is an herb that is readily available in powder form in most health food stores, and it s easy to grow in a home garden. It is not an expensive supplement, and it works well at dosages as low as 25 to 50 mg. Magnesium and a Chinese herb called scutellaria work well with lemon balm to help enhance its cortisol-reducing effects. Along with being a supplement, lemon balm makes a tasty tea and can readily be found in tea bags. STRESSED STAGE

7 MORNING TONICS THRIVING STAGE Reishi (Ganoderma lucidum) is a medicinal mushroom that acts as an adrenal adaptogen. It can help keep your energy levels high without being a stimulant. Since it can keep your immune system strong and protect from pollutants, it is especially helpful when traveling. The most practical way to take reishi is in capsules. Better products contain 10 percent polysaccharides and can be used in doses of 400 to 600 mg twice daily with food. THRIVING STAGE

8 EVENING TONICS CRASHED STAGE Those who are Crashed may need a little help unwinding. Chamomile tea (Matricaria recutita) can be a perfect fit. Chamomile has been shown to lower stress and anxiety without being a sedative and can also improve sleep. It also decreases cramps in the muscles and the intestines. Chamomile is pleasant tasting and easy to find in supermarkets and even restaurants. This is a hearty plant that grows like a weed in many parts of the country. If you are lucky enough to have some in your backyard, just steep a handful of its flowers in hot water. Chamomile tastes great by itself and it pairs really well with ginger or peppermint. CRASHED STAGE

9 HEALTHY CARBS WIRED AND TIRED STAGE Ashwaganda is a Sanskrit word meaning smells like a horse. Don t let the name put you off; ashwaganda has some serious horsepower when it comes to fixing your adrenals. It is unique among supplements in that it eases anxiety symptoms and can protect brain cells from the damages of stress. Many tonics can act as stimulants, but not this one. Overstimulation is a problem if you are Wired and Tired, but this long-used tonic aims to calm. The many documented benefits of ashwaganda include: Helping immune function Improving memory and learning Stabilizing blood sugar Reducing stress-induced damage to brain cells Since ashwaganda helps correct cortisol levels, it can be a good fit for boosting morning energy levels and lowering them at night. A normal dose is 500 to 1,000 mg once or twice daily of the powdered root in capsules. Please note that ashwaganda may also influence thyroid function, usually in a good way. Those on thyroid replacement should regularly test their blood levels if taking ashwaganda in case they need a reduction in dosage. WIRED AND TIRED STAGE

10 EVENING TONICS STRESSED STAGE Magnolia bark (Magnolia officianalis) has been used for thousands of years in Chinese medicine as a gentle sedative to reduce anxiety and pain. Today we know that it contains a compound called honokiol, which works like anxiety medicines but much more safely. Benzodiazepine medicines such as Ativan, Xanax, and Valium can reduce anxiety and help people fall asleep. They are dangerously addictive, however, and can lead to early dementia when used for as little as several months. A plant called passionflower works in the same ways as benzodiazepine medications, but without their addictive and brain-damaging properties. Passionflower is most effective when standardized to contain 3.5 percent flavonoids, and it can safely be used as needed or on a regular basis, in pill form or as tea. Most effective doses range from 33 to 66 mg. Passionflower extracts are available without a prescription in health food stores; however, those on prescription sleep or mood medications should use it only with medical supervision. STRESSED STAGE

11 EVENING TONICS THRIVING STAGE Tulsi (Ocimum tenuiflorum) is a relative of the common culinary herb basil. It has been extensively studied for its abilities to reverse mild depression and prevent cortisol abnormalities. If you find yourself wound up after a full day of exciting challenges, it might be just the thing to help you gently unwind. Regular basil (Ocimum basilicum) has many similar properties and can make a reasonable substitute. If you ever find yourself feeling especially frazzled or close to getting sick, a mega-dose of basil in the form of pesto might be just the tasty ticket. THRIVING STAGE