Stress less and lose weight!

Did you realise that stress can lead to weight gain, not to mention a minefield of other problems? Naturopath Narelle Stegehuis explores the little understood condition of adrenal burnout.

Do you remember how you used to feel? You were happy and well with steady energy and emotions. You slept soundly and woke up feeling rested. Your recovery from illness was fast. You maintained a healthy weight without dieting. Now your energy lags during the day, you feel emotionally unbalanced and you sleep poorly. You can't lose excess weight even while dieting. You use caffeine or carbohydrates as pick-me-ups. The message is clear - your adrenals need help!

Everyone experiences mood variations - grumpiness, anxiety, or feelings of dejection. But adrenal imbalance creates havoc with moods.

One thing that won't rescue your mood is simply putting on a happy face and trying to will yourself into happiness. In fact, you may drive your darker feelings underground, re-emerging later as anxiety, anger, depression, or stress-related illness.

Life stages contribute greatly to stress levels. In our 20s and 30s, we are focused on career, starting a family and juggling financial burdens. In our 40s, life throws us the wild cards of ageing parents, relationship separations, career changes and challenges and, of course, raising children. It is little wonder by the time we reach our 50s dealing with loss for one sort or another, and children leaving home - we start to feel tired, frumpy and burnt out!

It is important to understand how stress affects our adrenals and ultimately our health. Adrenal Hypersensitivity simply means our adrenals have been, and perhaps still are, working overtime. Unlike our ancestors, we live with constant stress. Instead of occasional demands followed by rest, we're constantly overworked, exposed to environmental toxins and worrying about others - with no let-up. The effects of adrenal hypersensitivity can be profound.

It is important to change the way we think about our health. We can't just slap bandaids over your aches and pains, mood changes or ill health. This approach only leads to future health issues.

Ask yourself if you experience any of the following?
• Suppression of the immune system - always getting colds and flus?
• Fatigue and weakness
• Stubborn weight especially around your tummy and lower body?
• Moodiness, anxiety or depression
• Hormonal imbalance- irregular periods, skin problems or hair loss?
• Muscle and bone loss
• Autoimmune disorders
• Heightened menopausal symptoms - hot flashes

Unfortunately, modern living can steal your sleep, slow your metabolism even harm your personal relationships. Every challenge to your mind and body creates a demand on your adrenal glands. The list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbs, digestive problems, over-exercise, illness or infection, unresolved emotional issues from your past or present.

Your adrenal glands provide you with crucial hormonal support needed to get through the day with energy, enthusiasm and efficiency. Adrenal hypersensitivity means you are much more likely to suffer from fatigue, forgetfulness, mood swings and sleep disturbances. Living in the "fast" world of today exposes you to unavoidable levels of stress - and with that stress comes elevated cortisol levels.

When functioning normally, cortisol helps you meet these challenges by converting proteins into energy, releasing glycogen and counteracting inflammation. For a short time, that's okay. But at sustained high levels, cortisol gradually tears your body down.

Sustained high cortisol has a range of insidious effects. It destroys healthy muscle and bone; slows down healing and normal cell replacement; co-opts biochemicals needed to make other vital hormones; impairs digestion, metabolism and mental function; weakens your immune system; and interferes with healthy endocrine function contributing to conditions such as heightened menopause, poor fertility, thyroid imbalance and ovarian imbalances such as PCOS, fibroids and endometriosis. The fact that we have heard of so many of these conditions - and maybe even suffer some of them ourselves - indicates the prevalence of high cortisol levels in our super-stressed world.

In our 20s to 40s, stress can interfere with our menstrual cycle.

Many women consider PMS to be just part of life, as it affects an estimated 75 per cent of menstruating women. For some, this "time of the month" actually rules their lives - and the lives of their partners and families. Others are unaware that they might be experiencing it. Despite its prevalence and the awful symptoms this syndrome can bring, traditional medicine falls far short of providing successful remedies.

Contributing factors to PMS are ovarian imbalances such as Polycystic Ovarian Syndrome or PCOS, fibroids, cysts, endometriosis or oestrogen dominance. And yes, such conditions are all influenced by stress.

Some symptoms to look for are:
• Lowly moods or mood shifts
• Weight gain and fluctuations
• Anxiety or tension
• Feeling "out of control"
• Irritability, anger
• Lowered libido
• Concentration difficulties
• Lethargy, general loss of energy
• Appetite change, food cravings
• Sleep problems (too little or too much)
• Physical symptoms (bloating, breast tenderness, pain)

Your adrenals can even change your body shape! If you have been under stress, it is most likely that you have gained weight and experienced a change in your body shape. You may also have noticed your waistline thickening. One of the underlying reasons for this change, particularly in your 40s, is that women in their midlife period experience a slowdown in metabolic rate of about 10-15 per cent compared to when they were younger. Your body also becomes more efficient at taking energy into your cells and storing it in the form of fat. In addition, as oestrogen levels fall, your appetite increases!

To make things even harder, by the time you hit menopause your adrenal glands have had it! Absolutely hit the wall! Let's face it - you have heard it all, seen it all and experienced levels of stress you never thought possible - and survived. But through all this, your adrenals have taken a hiding.

So what's the concern? Your adrenal glands are important in the long-term maintenance of your hormone levels. They increase production of androstenedione (the precursor to oestrogen and testosterone) and progesterone. Therefore, the systematic functioning of your adrenal glands is important.

One of the main ways you can support your adrenal glands is by ensuring your diet is completely meeting your body's needs. Which brings us to that persistent and depressing - Tummy Bulge!

One of cortisol's many functions is that it stimulates the release of glucose, fats and amino acids for energy production. It will also keep your appetite stimulated. In addition, the type of fat that accumulates because of this stress-induced appetite will typically locate itself in the abdominal region of your body. Stress contributes to weight gain primarily because of an excess secretion of the key stress hormone cortisol, along with a reduced secretion of the key hormone Dehydroepiandrosterone, or DHEA. DHEA is a steroid hormone synthesised from cholesterol and secreted by your adrenal glands.

Adrenal hypersensitivity is often a critical factor in many related conditions including:
• Polycystic ovaries (PCOS)
• Lowered thyroid function
• Fibromyalgia
• Chronic fatigue syndrome
• Arthritis
• Premature menopause
• Impaired fertility

It's time to value your health.

Many of us tend to regard stress as a normal part of life we simply have to deal with as well as we can. It is important to learn how to incorporate stress management, exercise, nutrition and dietary supplements into a realistic approach to controlling cortisol levels. I am certain that once you gain insight into the relationship between modern stressors, your cortisol level and its effects on your long-term health, you will be motivated to get your cortisol levels under control.

Often over time we lose interest in food. It becomes "just another thing to do". Reassess your relationship with it. Try not to worry about food, or feel guilty about what you've eaten or what you are planning to eat.

It is important to adopt and achieve a diet that supports your lifestyle - one that doesn't eliminate food groups but focuses on a formula that works for you! It should foster a passion in you to cook and take pleasure in food - choose flavoursome meals that are spirited and nourishing.

Dietary changes such as reducing MSG, excess sugars and cola drinks can greatly improve adrenal performance. Even the reduction of coffee and alcohol can substantially assist with a symptom like anxiety.

Targeted nutrients prescribed by a practitioner, along with dietary changes can do wonders. Herbs such as Winter cherry, Licorice and Ginseng and the amino acid Tyrosine, along with Vitamins B5 and B6, are well documented to support healthy adrenal function.

Remember, your health reflects the way you live - so isn't it time you started making some healthy changes?



Narelle Stegehuis, CEO of MassAttack, is a practicing Naturopath specializing in the research and development of natural treatment programs for women with hormonal imbalances, which have contributed to such symptoms as weight gain, cravings, anxiety and mood swings. Uniquely for patient convenience her programs are also offered via the Internet. She is both an accomplished wrier and recent recipient of the Australian Naturopathic Excellence Award 2006. Narelle can be contacted at info@massattack.com.au

"Why am I overweight?"

I hear this question every day in practice. And no wonder, given many Australian women struggle with their weight especially around their waist and hips - even if they’re dieting!

Why is this happening to us? Why are we losing the battle against weight gain, despite our best efforts? The answer lies in the poorly understood links between hormonal balance and body fat.

But ladies, before we explore these links, let’s firstly put a basic myth to rest – weight control is not just a matter of calorie control and exercise. This myth is untrue, outdated and misleading. It’s time to change our thinking when it comes to weight loss and work together as a team to change an industry which has caused many women to suffer unnecessarily.

Honey, it’s your hormones!

Understanding insulin, metabolism & body fat is the first step to winning your battle against weight. For many of us, a conventional low-fat, high-carbohydrate diet, with lots of processed foods such as pasta, breads, muesli bars, beer and wine, etc. is the norm. Over time, this diet commonly creates a condition known as insulin resistance. The problem with this is that when you are insulin resistant, your body converts every calorie you consume into fat - even if you’re dieting. And it won't let you burn fat when you exercise.

The second step is the link between stress and body fat. Stress hormones block your weight loss attempts despite eating seemingly ok foods. During prolonged periods of stress your body thinks it should store every spare calorie as fat. Which for most of us, we know it does a very good job at! The problem is, most women are under tremendous amounts of stress – work, relationships, finances & motherhood all add to prolonged levels and without let-up. This leads to adrenal fatigue and rapid, stubborn weight gain.

These first two links work together. Many of us are guilty of combining a high-stress life with a low-fat, high-carb diet. Unfortunately, this creates such a powerful hormonal imbalance that weight gain is unavoidable. A third link is estrogen. As the estrogen production of your ovaries falls, (it’s something that happens as we age) - your body turns to secondary production sites, including body fat and skin. If your body is struggling to maintain its hormonal balance, body fat becomes more valuable, so it becomes reluctant to give it up! Of course, if you are stressed and on a low-fat diet, your body is struggling & it becomes even harder to lose weight.

A fourth link is the cravings created by our ‘refined food’ chain. Refined foods make it difficult for your body to maintain optimal blood sugar and serotonin levels. This means you ‘crave’ snacks and caffeine to make yourself feel better. The down side of this cycle is that they only exacerbate your insulin resistance and adrenal exhaustion - while adding body fat.

My philosophy on weight control is based on solid research & what has worked in my practice over the last 10 years. It is this knowledge that we wish to share with you.
You can’t lose weight to get healthy – you have to get healthy before you can lose weight. By healing your body and restoring balance in your life, you will achieve and maintain your ideal weight forever.

Narelle Stegehuis, CEO of MassAttack, is a practicing Naturopath specializing in the research and development of natural treatment programs for women with hormonal imbalances, which have contributed to such symptoms as weight gain, cravings, anxiety and mood swings. Uniquely for patient convenience her programs are also offered via the Internet. She is both an accomplished wrier and recent recipient of the Australian Naturopathic Excellence Award 2006. Narelle can be contacted at info@massattack.com.au

We are what we eat...and what we drink!

Java drinkers beware. The morning staple is now believed to not only have addictive qualities, but it also may lead to diabetes & weight gain.

Something that every good (and bad) woman can do without!

Researchers have shown a daily dose of caffeine raises blood sugar levels by 8%, potentially impairing glucose metabolism. The US findings backed up a growing body of research suggesting that eliminating caffeine might be a good way to help manage Syndrome X & Type 2 Diabetes – two major contributors to weight gain, especially around the middle! Umm … so that’s where those muffin tops come from. It’s not only the croissant, but the latte too!

This of course is even worse news for women suffering from hormonal imbalances such as Polycystic Ovarian Syndrome (PCOS). PCOS is the leading cause of weight gain, effecting 1 in 5 Australian women.

Since it is such a common drink, we forget that coffee contains a very powerful drug – caffeine.

One way to help lower blood sugar & lose weight is to simply quit drinking coffee. Yes it’s true; all good things must come to an end … eventually.

The good news is, if you eliminate other poor food choices that you can easily live without, you may just be able to sneak that little latte in without doing too much damage!



Narelle Stegehuis, CEO of MassAttack, is a practicing Naturopath specializing in the research and development of natural treatment programs for women with hormonal imbalances, which have contributed to such symptoms as weight gain, cravings, anxiety and mood swings. Uniquely for patient convenience her programs are also offered via the Internet. She is both an accomplished writer and recent recipient of the Australian Naturopathic Excellence Award 2006. Narelle can be contacted at info@massattack.com.au

Emotional overload

Emotions have such a grip on us as they govern our thoughts, feelings and behaviour. Most of our responses come about from a range of emotions that flood through our conscious and sub-conscious minds and there is a growing amount of evidence to support the theory that what we think and feel has an effect on how our body functions. I’m sure we’ve all been guilty of grabbing a block of chocolate when we’re feeling lousy, confident that this is the best coping mechanism around. Sometimes the strongest cravings for food happen when you're at your weakest point emotionally.

What is it about food that makes it so attractive when we need comforting? It may partly be due to habit as we connect certain foods to particular memories (think Mum’s chicken soup when we’re sick). It may be convenience or perhaps just a mere distraction. The chemical connection between food and mood is important as certain foods, especially the ones from the beige food group (you know the one that contains bread, potatoes, pasta, noodles, sweets) increase the production of mood boosting neurotransmitters in the brain. When these levels drop, we are left craving more carbs, suffer from sleep disorders, depression and mood swings. Sound familiar?

It’s no surprise that emotional eating can sabotage your weight loss efforts as it leads to eating too much of the wrong types of food. The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

• Learn to recognize true hunger. Is your hunger physical or emotional? Emotional eating has little to do with physical hunger and everything to do with psychological need. If you ate just a few hours ago and don't have a grumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next few days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may a link that reveals negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of grabbing a block of chocolate, take a walk, go to see a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you towards the fridge, try talking to someone about it to distract yourself. Plan enjoyable things for yourself.
• Don't keep unhealthy food around. Avoid having an abundance of comfort foods in the house. If you feel hungry or upset, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the supermarket.
• Snack healthy. When eating between meals, choose a mix of protein and complex carbohydrate based foods. These foods will help to stabilise your blood sugar levels, reduce cravings and keep you feeling fuller for longer.
• Eat a balanced diet. If you're not getting enough calories to meet your energy requirements, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Emphasize whole grains, fresh vegetables and fruits, as well as low-fat dairy products and lean protein sources.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you do give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making and give yourself credit for making those changes that will optimise your health.

Home is where the heart is

Old sayings such as “Home is where the heart is” and “Behind every great man is a great woman” came about for good reason. We, dear ladies, are an integral part of many peoples’ lives. We are nurturers, lovers, wives, mothers, chefs, gardeners, chauffers, bankers, nurses, cleaners and many other things to many other people. I hate to say it, but without us, things would start to fall apart.

Which is why we SHOULD ALWAYS LOOK AFTER OUR HEALTH!

Without our health, we simply can’t do what we need to, and we can’t be what we need to be to those around us. This time of year is especially taxing and adequate energy comes in as a top priority for most of us. Why then, is it so easy for our energy to slip through our fingers at those times when we need it most? We either have a half-filled tank or we’re constantly running on empty. Thankfully, the main energy zappers are within our control and if we can make ourselves tired and unwell, we can certainly make ourselves well again. NOW is the time to do something about it by implementing the following tips.

• You are what you eat: energy comes directly from the food we eat so it’s easy to see why a poor diet results in poor energy production. Lifestyle factors (alcohol, tea, coffee, caffeinated soft drinks, drugs, refined carbs) and stress can contribute to nutritional deficiencies that sets you up for part-time exhaustion (and can easily develop into full-time exhaustion).Your MassAttack food tables are developed to provide you with the necessary nutrients to boost your energy levels and sustain good health and well being.
• Skipping girl: mornings rarely leave us with enough time to calmly get organised for the day and it’s often breakfast that is overlooked as we race out the door. I can’t stress enough how important breaky is. The type of breakfast you eat dictates how you will feel throughout the day by establishing how much sugar is in your blood and therefore, how much energy you will have for the day. Aim for a mix of protein and whole grains to release sugar into the bloodstream slowly.
• The internal drought: just about everything we need our body to do requires water and due to the amount we lose every day (about 2 litres), it is essential that we replenish this loss. Simple dehydration is a major cause of energy depletion so it’s time to drink up. One method used to calculate how much we should drink is 35ml of water per kilo of body weight. You may also notice improvements in migraines, memory, constipation and hypotension
• Stress less: every stress leaves its mark. Adequate magnesium levels, which are essential for energy production, are drastically reduced with prolonged stress and high levels of cortisol can result in adrenal exhaustion, a problematic immune system and escalating digestive disorders. Work on some stress reduction techniques and think about including supportive nutrients such as the B group vitamins, magnesium, fish oil, and vitamin C.
• Sleep tight: it’s impossible to maintain optimal energy without regular, adequate sleep (usually 7-8 hours a night). Sleep supports and rejuvenates the immune system, facilitates the recovery of metabolic processes and gives your nervous system time to recoup.
• Liver me timbers: as food provides the fuel for energy production, the liver and digestive tract make good use of this food to enable our body to utilise the all important nutrients it contains. It’s important to maintain regular bowel motions to allow the body to eliminate waste and continue to absorb nutrients. A sluggish bowel creates a sluggish body so increase your intake of fibre to keep things moving and add some bitter foods to your diet.
• Get moving: exercise stimulates circulation in order to deliver nutrients and oxygen around the body. It also helps eliminate toxins and waste products, stimulates digestion, absorption and metabolism. Include some exercise into your day where you can; go for a walk at lunchtime, take the stairs or do isolated crunches at your desk.

So this Christmas make sure that you take some time to look after yourself – it’s a gift that everyone will benefit from! After all – if the woman of the house is happy, every one is happy!

Christmas madness

Christmas means different things to each of us. For some, it is a time to reflect over the past year while providing an opportunity to relax and unwind with family and loved ones. For others, the marathon shopping trips, the huge preparation involved with Christmas lunch or dinner and perhaps even the mere thought of having to spend an afternoon with the extended family is enough to wish the ordeal over before it has even begun. A little preparation and some added Christmas joy can make a big difference to your Yuletide celebrations.

• Thinking caps on: no-one wants to be wandering aimlessly around the shopping centre trying to think of gifts to buy. I’ve seen Christmas trolley rage and it’s not pretty. To avoid this, sit down with a cuppa and have a think about who you need to buy for and some possible gift ideas. Search the net for online buying options and try to get this area covered as soon as you can. Not only will you save time but this will help reduce those expensive impulse purchases.
• For a good cause: think about donating to a reputable charity. There are so many needy people around the city/country/world that the gift of giving shouldn’t stop at your doorstep. You can give as much as you are able and hold your head high knowing that you have made a meaningful contribution.
• Get into the spirit: and I’m not referring to the left over pudding Brandy either. It’s easy to lose sight of what Christmas means to us individually so take heed of what the angels have to say and promote peace on earth and goodwill towards others. This really shouldn’t be a seasonal thing, rather something you aspire to do everyday.
• Treat yourself: although it’s called the holiday season, it rarely feels like a holiday at times. If you can’t get away for a decent break, make time for yourself to recharge the batteries. You might want to go to the beach or park with a book, catch up with the girls for lunch or go see a movie.
• A helping hand: if you are feeling particularly stressed this time of year, there are some wonderful nutrients that can help support and nourish the nervous system. Essential fatty acids, B group vitamins and magnesium will replenish lost nutrients due to stress and herbs such as Withania, Licorice and Ginseng can improve how the body copes with stress.
• Enjoy the ride: stay active during the Christmas break. Not only will this benefit your weight loss efforts but will also help you to de-stress. Try summer sports such as swimming, tennis or beach volleyball (don’t forget your sunscreen). Christmas isn’t a time for laziness, be consistent with your efforts and start the New Year in a positive way.
• Boozy rouge: hangovers are hard to handle at the best of times and almost impossible during such a busy time of year. Drink responsibly to reduce excess calories and to lighten the load on your liver. You’ll thank yourself the next day.
• Be happy and enjoy yourself: make the most of this time you have and embrace the Christmas spirit. It only comes around once a year so enjoy the sun, smiles and Santa and don’t forget the mistletoe!

Too much of a good thing?

Exercise is an integral part of any healthy living plan. While most of us struggle to find time to fit some form of exercise in to our daily routine, there are others who just can’t exercise enough. It can take on a form of obsessive behaviour, where the compulsion to exercise takes over and there is an internal struggle with guilt and anxiety if a work out doesn’t occur. Moderate exercise has a range of health benefits but the effects of over-exercising are not so well known.

Apart from the strain excessive exercise places on joints, ligaments and bones, the sensitive hormonal system that governs how our body functions can also be adversely affected. This is evident through irregularities in the menstrual cycle that can lead to a complete cessation of ovulation and menstruation, largely due to an oestrogen deficiency. Low levels of oestrogen cause calcium to be leached from bones, reducing bone density and contributing to osteoporosis. Strenuous exercise during menstruation may also contribute to the development of endometriosis, possibly related to a disturbance in the menstrual flow via the Fallopian tubes.

Moderate exercise, on the other hand, has many health benefits including improved cardiovascular health, increased bone density, maintaining a health body weight, preventing obesity and a general reduction in stress. Improvements in the menstrual cycle have been noted with a reduction in the severity of period pain, volume and duration of flow. Cyclic breast pain and tenderness are also less of an issue for women who exercise in moderation.

But what is moderate exercise? This will really depend on the individual and what their exercise goals are. The important factor here is your state of mind regarding exercise. Exercise addicts who simply can’t get through the day not exercising at least once may have deeper psychological issues that need exploring. Others who know they really should go to the gym but all they really want to do is go home and open a bottle of red may just need a little more motivation and will power. Focus on your goals and decide on the best way to achieve them. Over indulgence of anything can have its down side so keep a healthy, balanced attitude to your exercise routine to benefit from the hard work you are putting in.

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at info@massattack.com.au