Caffeine is a drug…

And a very important part of the morning routine.  Wake up, boil water, a generous spoonful of earthy oolong tea in a supersized mug and the ritual is complete.  While I managed to wean myself from a daily coffee habit, it is definitely harder to jumpstart the morning without at least a little help from the most commonly used drug in the world, caffeine._.

Difficulty waking up, crashing suddenly in the late afternoon, gradually followed by an increased reliance/dependence on caffeinated beverages to sustain energy and alertness; a common presentation of urban living.   Coupled with poor sleep habits, it can be a vicious and annoying cycle.

The better alternative would be to get the body to naturally produce its own energy, which is available to us in many forms.  Whole foods, plenty of water, clean air, appropriate exercise, vitamins, herbs, and proper rest, all are choices we make daily, conscious or not. Unless a diet lacks a certain food group, or there is a problem with nutrient assimilation, food can be a powerful source of natural energy, even more so than any vitamin or herbal supplement.

One of the most potent sources of energy from food, found mainly in meat, eggs, and dairy, is vitamin B12.  B12 is the largest vitamin and necessary for several vital functions in the body including, the production of red blood cells, a healthy functioning nervous system, and proper growth and development in children.  Chronic deficiency or lack of this vitamin can cause fatigue, anemia, neuropathy, (nerve pain), or a generally spaced-out feeling.  B12 is also a cofactor of melatonin, (the hormone that promotes restful sleep), so without B12, sleep is likely to be an issue.

Because of its large size, B12 needs intrinsic factor to carry it to the intestine where it can be actively absorbed.  Intrinsic factor is made in the cells of the stomach which lose their function with age, or anytime stomach health is compromised, (as with ulcers or stomach cancer).  You can eat all the B12 in the world but without intrinsic factor, you don’t absorb it at all.

Given that B12 sources are limited to meat and dairy, vegans are most likely to be deficient.  Food-wise for vegans, the best sources seem to be nutritional yeast and other fortified products like cereals or soy milk.  However, it would be inconsiderate to recommend nutritional yeast universally to all vegans because certain individuals would likely feel worse! (Yeast can have a dampening quality and create more sensations of heaviness or lethargy).  The other option is sublingual B12 methlycobalamin, (Source Naturals makes a good one).  This bypasses the acids of the digestive tract and goes directly into the blood stream, easily absorbed for immediate use. B12 supplementation would probably be an excellent idea if one is avoiding all animal-based products and experiencing fatigue or mental fog.

One cup of coffee a day is not a problem.  When that turns into 3 cups on top of a red bull and two diet Cokes, then there is surely an imbalance.  Caffeine is a drug, and if someday there is the desire to cut-back or eliminate and reduce dependence, the process should be gradual to avoid withdrawal headaches or irritability.   It should also be replaced with an appropriate healthy substitute, (I like Dandy Blend- http://www.dandyblend.com/about.htm).  The ideal situation is to maximize the body’s internal resources to improve energy naturally and thereby reduce the risk of chronic degenerative disease; and that is a choice.

As acupuncturists, we see A LOT of people wishing they had more energy.  They often say they can’t concentrate, and because they’re exhausted, will want sugar to maintain some level of alertness during the day.  When the next question, “How do you sleep at night?”, is followed by “Terribly”, it’s no surprise there’s fatigue, mental exhaustion, and cravings for sweets.  The pattern of insomnia best described by a “second wind” in the middle of the night, is usually the consequence of a chronic uneasiness disturbing the force, draining, and limiting the body’s ability to cope.  It was my original intention to write mainly about cortisol, (the stress hormone with a potency greater than adrenaline), yet as I started to write I couldn’t help but think LIVER!!

In brief, we all need cortisol at normal levels to stay strong and focused and be able to deal with life.  When the sensation of being overwhelmed is continuous, cortisol rises, and we become hyperactive, overly anxious and highly irritable.. or all three.   It’s the flawed interpretation of the outside noise that keeps cortisol levels up. Eventually the body demands that the adrenals, the two little glands that sit on top of the kidneys in the lower back, permanently adjust to a hyper level of cortisol.  As one extreme leads to the other, cortisol becomes depleted and there is increasing fatigue in the late afternoon, or sudden energy crashes.  Strangely enough, the 1-5 am surges of cortisol, can persist for years and then you have chronic insomnia.

The Importance of Yin Time

Stress influences multiple systems in the body. Hormone levels, immunity, digestion, and most certainly the quality and quantity of sleep suffer with the accumulation of daily tension.  If there is no rest or recovery time, we are more likely to get sick often, experience hormonal imbalances, and digestive problems, and feel mentally-emotionally out of whack.   It is actually a vicious cycle but not one without remedy.  As John mentioned previously, the importance of exercise to promote free and easy Liver function, or to maintain cortisol within its normal range, is essential and better performed first thing in the morning when cortisol is at its highest.  Any activity that allows one to find a quiet place, (could be lifting weights or sitting meditation), will help release whatever is disturbing and shouldn’t be there.

In the treatment of insomnia within Chinese Medicine, we can look at the Liver, one of the most dynamic and most easily congested organ systems.  It is the General in command of movement within the body and without.  When we are at rest, between 1 and 3 am the Liver stores blood, and when we’re active it sends blood throughout to facilitate movement.   If the wake-up call happens around or during Liver time, (1-3 am), acupuncture and/or herbs can soothe the Liver.  However, one must discover and practice, on a daily basis, the best way to stay quiet on the inside even when the outside is not.

A recent article titled   “Sexual Activity, Erectile Dysfunction, and Incident Cardiovascular Events”, from The American Journal of Cardiology determined that men, who made love at least twice a week were 45% less likely to develop heart disease than those who did once a month or less.   Researchers studied 1,000 men, (sorry girls), and concluded, “that a low frequency of sexual activity predicts CVD, (cardiovascular disease)… and that screening for sexual activity might be clinically useful”.  There are numerous articles floating around that make the same connection; healthy sex drive equals healthy heart.  What is the connection?   In general, we all understand the importance of physical activity, and yes, sex counts as exercise, but researchers also believe that people who frequently desire sex, AND are able to do so, are more likely to be healthier overall.  (See the links below).
From another angle, intimacy within an emotionally supportive relationship can ease stress, and boost endorphins, which makes any negative sensations, including pain, seem to decrease in volume.  The result is better sleep, and a relaxed easy mind; the ultimate medication.  This represents a good example of the overlapping of the two medicines.  In Chinese Medicine, the Heart is the Emperor and, in a sense, represents the brain.  Initially, common symptoms like insomnia, anxiety, or depression begin to develop if the Emperor is disturbed or unsettled, but over time may begin to affect blood pressure or arterial circulation.  The bottom line; sleep well, eat well, exercise, and when possible spend more quality time in the bedroom.

More here…

And here…

Leptin is all the rage at the moment. Talk about this wonder hormone was initially tied to its ability to control appetite and thus manage excess weight.  Now, not only is it relevant in the struggle against obesity, but it seems to have a strong link to reproductive health, fertility, and yes, sexual health.

Leptin is made in our fat cells.  When we eat, this hormone navigates the bloodstream, travels to the brain, and communicates with the hypothalamus, telling our hands to put down the knife and fork.  Normally a big meal means high leptin, which equals reduced appetite, and increased fat burning.  If, and when, we ignore that message and instead fill up on seconds, our cells become resistant to those signals, (much like insulin-resistance), and we will eventually end up with many additional cellular fat storages.

On the reproductive side, rising levels of leptin, in response to an increase in body fat, (as in female puberty), lets the body know that there’s enough energy to sustain a pregnancy.  This explains how a low percentage of body fat can interfere with reproductive success.  According to the Harvard University Gazette, women who lose their monthly cycles, from under-eating, over-exercising, or both, boosted their fertility by leptin injections.  Leptin may also reduce bone loss which would make it even more beneficial to women who chronically fail to menstruate.

If leptin is being researched as a fertility enhancer, who’s to say that it wouldn’t impact one’s sexuality?  I stumbled across this article that vaguely links leptin to libido.

It does make sense that adding good fats to the diet, like omega-3’s, which have been linked to lower levels of depression, will make you happy and put you in the mood.  Valentine’s Day is right around the corner so you might consider feeding the RIGHT FATS to your significant other to get those leptin levels up, ( in the healthy way that does not make love handles).

Try these for starters:

ALMONDS
Through antiquity, almonds were regarded as fertility symbols. The aroma of almond supposedly arouses passion in females. The scientists say that almonds provide high doses of vitamin E, magnesium and even fiber. Therefore, there seems to be something in the almond myths after all.

AVOCADO
Just by looking at the shape of avocado, you will see the reason why it was associated with sexuality. The Aztecs called the avocado ahuacuatl, or “testicle tree.” They thought the fruit hanging in pairs on the tree resembled testicles. The Catholic priests in Spain found this fruit so obscenely sexual that they forbade it. On the other side, avocado is rich with folic acid, vitamin B6 and potassium. They are also said to boost immune system.
Other examples of good fats include walnuts, coconut, olive, and flaxseed oil, (all cold-pressed organic), mercury-free fatty fish, (sardines are great!).

Eat fat, be happy, healthy, and fertile!