Eat Your Way to Better Sleep

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Eat Your Way to Better Sleep

By Pauline Harding, M.D.

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Ultimately, to maintain a normal sleep rhythm, one must maintain a normal

eating rhythm. Part of the reason for this linking of eating and sleeping is

the body's cortisol rhythm.

 

Normal Cortisol Rhythm—A Key to Better Sleep

Cortisol is a hormone produced by the adrenal glands, which are located

above the kidneys. Cortisol helps regulate many body functions including

activation of thyroid hormone, bone resorption, muscle strength, energy

production,

resistance to infection and cancer, resistance to auto-immune diseases, and

intensity of allergic reactions. Cortisol is a strong determinant in how

rejuvenating sleep will be.

 

Cortisol is produced in a cyclic fashion with the highest levels being

released in the morning and the lowest at night. This 24-hour cycle is called

the

circadian rhythm, and an abnormal circadian rhythm of adrenal hormones can

adversely affect multiple critical functions in the body, including energy

production and immune surveillance. Any disruption in this rhythm can result in

a

tendency toward fatigue, easy bruising, infection, osteoporosis, low sex

drive, infertility, migraine headaches, adult acne, abdominal bloating, and

either low or high blood pressure.A disruption in the cortisol level during the

night will affect the quality of sleep. If the cortisol level is high during

the night, an individual will have disrupted rapid eye movement (REM) sleep

and will wake up non-refreshed, no matter how many hours of sleep the

individual appeared to have.

 

REM sleep is the stage of sleep during which an individual dreams. It is

accompanied by muscle relaxation and an increase in the breathing rate. The

intense dreaming that occurs during REM sleep is a result of heightened

cerebral

activity. The paralysis that occurs simultaneously in the major voluntary

muscle groups, including the muscles of the chin and neck, is thought to be a

way to keep the body from acting out the dreams that occur during this

intensely cerebral stage.

 

REM-disrupted sleep may be one of the reasons that some individuals can have

a full eight hours or more of rest and nonetheless wake up exhausted.

 

Key to rejuvenating sleep is having a normal level of cortisol at night. Key

to a normal cortisol level at night is a normal cortisol rhythm during the

day and leading up to sleep.

 

Food Glycemic Index and Cortisol Levels

 

Cortisol levels are rapidly responsive to our food intake during each day.

The glycemic index of a meal affects the cortisol level for approximately the

upcoming five hours.

 

The glycemic index of a food reflects how our blood sugar level is affected

by the particular food. Foods containing high sugar and low fiber have a high

glycemic index and result in wider fluctuations in insulin levels than foods

with a low glycemic index.

 

High insulin levels have been found to be an underlying culprit in many

diseases such as coronary artery disease. (N.B. If you have diabetes and use

insulin injections, please do not interpret this statement to mean that you

would

be well served to cut back inappropriately on your dose. Please discuss

interpretation of this information with your physician.)

 

High glycemic index foods, such as sugar and refined starches, cause

cortisol levels to rise. For individuals who start the day with a normal

cortisol

level, starchy or sugary breakfast food choices can cause the cortisol to

overshoot the normal range. The cortisol will likely remain elevated all

day—and

all night. Intervention with herbs or supplements that lower cortisol can

help.

 

Worse than having a high glycemic meal is having no meal at all. Any time

during the day that one does not eat within five hours of the previous meal or

snack, the cortisol level tends to rise. A rise above the normal range during

the day almost guarantees that the nighttime cortisol will be high and thus

disrupt REM sleep.

 

A single late meal or skipped meal or high glycemic index meal during the

day can result in a high cortisol during the early part of the night. A

cortisol level higher than it should be during the night results in a

disruption of

REM sleep and with it non-refreshing sleep.

 

Low glycemic index foods such as eggs, meats, poultry, fish, and most

vegetables tend to lower the cortisol level. If one starts with a normal

morning

cortisol, eating foods from the low glycemic index category every five hours

during the day is needed to keep the cortisol on its normal downward track.

 

Note that the high glycemic index of sugar or starch, including whole

grains, requires consumption of nearly an equal weight of animal protein to

maintain glycemic balance. Vegetables usually balance themselves in terms of

glycemic index, but vegetables are not of sufficiently low glycemic index to

balance

grains—at least not grains as they are routinely prepared by most Americans.

Note that many cultures around the world have developed a 3-step process of

pan-frying, soaking, and steaming rice that lowers the glycemic index of this

non-gluten grain.

 

To prevent the deleterious upward swing of cortisol, one usually does better

to balance all sugars and grains, including whole grains, with animal

protein. Even given what we know about the various pitfalls of animal protein,

it

probably remains better to eat animal protein with each meal at which we have

sugar, including fruit, and/or grains. If animal protein is not tolerated for

medical, religious or social-consciousness reasons, it is probably better to

remain vegan than to be carbo-vegan.

 

Has it always been this way? Perhaps not. Many factors have changed in the

past century.

 

High Cortisol Caused by Non-Sprouted Grains

 

For example, our grains have been hybridized to contain about half the

protein that they contained in 1900. In addition, our failure to sprout our

grains

in the preparation of the flour used for our commercial breadstuffs has

added to the disruption in our cortisol rhythm.

 

Non-sprouted grains result in an inflammatory response in the gut, causing

the secretion of excess cortisol into the intestinal tract. This hormonal

drain of cortisol in the gut deprives other parts of the body of their fair

share

of cortisol. While allergy and inflammation manifest themselves elsewhere in

the body, the gut is a set-up for intestinal dysbiosis (abnormal gut flora),

lowered immune protection (due to lowered secretory IgA levels), and

metabolic reactivity to foods.

 

Sprouting removes much of the toxic peptides that are found on the hull of

grains. Feed children sprouted grains to avoid or delay gluten- and

gliadin-intolerance. Individuals with gluten intolerance are advised to avoid

gluten

grains. Note that the incidence of gluten intolerance is especially high for

those with Celtic, Nordic, or German background. However, travel and

intermarriage have led to the dispersion of this gene to virtually every land.

In

addition, with the introduction of genetically modified grains into our food

supply, the incidence of grain intolerance has risen in populations from all

backgrounds.

 

The Fallacy of Carbohydrate Loading

 

Individuals who have been violating these eating guidelines may have

depleted their liver glycogen stores. These individuals may find themselves

hypoglycemic in fewer than five hours. It usually requires about three months

of

consistently eating glycemically balanced meals at regular intervals in order

to

replenish the glycogen stores.

 

Glycogen from the liver is necessary to provide energy to allow the brain to

continue to function during the night and during periods of skipped meals

during the day. Brain cells are injured when glycogen is not available.

 

A fallacy that led to serious health problems for many athletes in recent

decades was the belief that foods high in sugar and starch helped to promote

glycogen storage. Carbohydrate-loading leads many athletes to develop profound

fatigue and other conditions related to glycogen depletion. It now appears

that a balanced intake of protein with non-gluten grains and non-fructose

carbohydrates would have been a wiser choice.

 

Cancer and an Elevated Midnight Cortisol

 

In addition to disrupted REM sleep, an elevated nighttime cortisol

suppresses the immune system and with it our resistance to infection and

cancer.

Researchers have reported that an elevated secretory midnight cortisol is

correlated with an increased risk of breast cancer. Individuals who take

measures to

correct their cortisol rhythm find a better response to the regimens they use

not only for recovering from infection but from malignancies as well.

 

Sex Hormone Balance and Cortisol

 

Also keep in mind that the body corrects abnormal cortisol levels by “

stealing†from the sex hormones. The biochemists call this “pregnenelone

steal,â€

because pregnenelone is the precursor of both cortisol and the sex hormones.

Thus, abnormal cortisol by its nature causes derangements in the sex hormone

balance.

 

Imbalances of sex hormones lead to lowered sex drive, balding, prostate

enlargement, urinary hesitancy and dribbling, nighttime urination, PMS, uterine

fibroids, heavy menstrual flow, and breast tenderness. It is much easier to

correct the sex hormone imbalances if the cortisol rhythm is normal. If one

fails to correct the cortisol rhythm, long-lasting correction of sex hormone

imbalances is unlikely.

 

It is also important to note that hormone imbalances can rarely be corrected

safely simply by taking more of the hormone that is determined to be low. It

is imperative that an effort be made to determine why the level is low and

to address the primary imbalance whenever possible.

 

It is almost always necessary to correct dietary indiscretions in order to

safely replace and balance hormones. Much of what one reads about the hazards

of taking hormones such as progesterone or estrogen is associated with

problems from the diet.

 

Not only can diet modification reduce the risks associated with the use of

sex hormones, but also the proper diet can often reduce or eliminate the need

for sex hormone replacement at all.

 

Actions to Take If I Do Not Start With a Normal Cortisol Rhythm

 

So far, this discussion has assumed a normal circadian rhythm of cortisol

and the recommendations were for maintaining the normal rhythm.

 

If the rhythm starts out with disruption, then the first measure would be to

correct the basic rhythm. A physician familiar with management of cortisol

circadian rhythm can assist you.

 

The circadian rhythm of cortisol can be disrupted from birth. Contributing

factors can include viral infections, birth canal trauma, an abnormal maternal

rhythm, and irregular eating patterns. Any cause of disruption of the

signals from the hypothalamus and pituitary to the adrenal can contribute to an

abnormal cortisol rhythm.

 

Measures to reverse patterns caused by such diverse factors can include

homeopathy, acupuncture, manual therapy such as cranio-sacral or Bowen (a

neurostructural technique), herbs, and diet.

 

Pain as a Major Cause of Cortisol Imbalance

 

Pain, even a simple headache, can elevate cortisol. Pain and the elevated

cortisol both contribute to sleep disruption. Dietary measures alone are seldom

adequate to overcome the disruption of cortisol caused by pain. Pain

management and correction of the underlying causes are primary in these

instances.

 

A single skipped or late meal or a high starch or sugar load is enough to

throw off the cortisol rhythm for the upcoming night and make it less likely

that the next day will start with a normal cortisol rhythm.

 

Emotions as a Contributor to Aging Hormone Levels

 

Emotions that arise out of feeling threatened or feeling any sense of lack

are associated with the release of specific stress hormones, most notably

cortisol. Fear, frustration, anger, and sadness increase cortisol and reduce

sex

hormones.

 

In addition, release of digestive enzymes does not occur during a sense of

flight or fight. Food will sit in the stomach and decay rather than digest

when one eats while feeling stressed.

 

To determine whether it is safe to divert energy from the fight-or-flight

system to the digestive system, the body effectively is asked, “Do I have

enough of everything?†Those of us who have adequate food, clothing, and

shelter

sometimes fail to respond in the affirmative to the questions, “Do I have

enough time? Do I have enough respect?†Satisfaction with our blessings is

key to

proper digestion.

 

Herbal Measures to Lower an Abnormally High Cortisol

 

Measures to help correct an overshoot in cortisol can include herbs such as

de-glycerinized licorice (DGL) or phosphorylated serine or phosphatidyl

serine. Phosphorylated serine taken at 6 p.m. can help bring a high cortisol

down

to normal by bedtime. In some individuals, the action occurs in as little as

one hour, and these individuals may need to take the phosphorylated serine

later in the evening.

 

Herbal Measures to Raise the Cortisol Level

 

Note that whole licorice root extract (Glycyrrhiza glabra) does the opposite

of DGL. Whole licorice root extract tends to raise the cortisol level. It is

helpful for individuals with morning fatigue due to low cortisol. A cup of

licorice tea in the morning can help overcome the lack of appetite experienced

by those with low cortisol levels.

 

Adaptogenic Herbs to Balance the Hormones

 

Among other herbs that affect cortisol are included various adaptogens such

as ashwaganda, Rhodiola rosea (Arctic root or golden root), reishi, wild

Chinese and American ginseng, cordyceps, Siberian ginseng (Eleutherococcus

senticosus), dong quai, and black cohosh.

 

The mechanism by which adaptogenic herbs achieve their stress protection

activity has been well researched around the world. Adaptogens act by restoring

hypothalamic and peripheral receptor sensitivity to the effects of cortisol

and other adrenal hormones.

 

Siberian ginseng stimulates the adrenal gland. Sarsaparilla (Smilax

officinalis) contains precursors to progesterone and testosterone. Rhodiola can

help

improve erectile dysfunction and premature ejaculation in men. Rhodiola

activates fat breakdown and mobilizes fat from adipose tissue.

 

Rose hips and hawthorne berries contain high levels of vitamin C and

bioflavonoids. The adrenal gland is one of the highest utilizers of vitamin C

in the

body.

 

Adaptogens allow the body to respond to stress with lower amounts of

cortisol than may otherwise be needed. Adaptogens help the adrenals recover

more

quickly.

 

Steps to Take for a Normal Balanced Cortisol Rhythm

 

1. Go to bed by 10 p.m.

2. Eat breakfast by 7 a.m.

3. Eat low glycemic index meals every five hours while awake.

4. If you eat gluten grains, use sprouted whole grains.

5. Avoid sugar and excess starch.

6. Maintain erect posture and avoid prolonged periods of sitting or flexion

posture such as fetal position during the night.

7. Control pain.

8. Manage emotional stress. Following the first seven guidelines allows us

to respond with more stamina and less stress to the challenges of daily life.

9. Confer with a health practitioner familiar with hormone function and

therapies that help correct cortisol rhythm.

10. Meditate daily. Know that each of us prays without ceasing. Discover

anew that every thought and every word is a prayer. Keep in touch with the True

Source of health and healing.

 

Conclusion

 

Establishing and maintaining a normal circadian rhythm of cortisol is a

worthwhile health priority.

 

Normal cortisol rhythms go a long way toward tipping the balance away from

chronic infections, cancer, fatigue, and obesity. They will even help with

easy bruising and stretch marks. Quite importantly, achieving a normal cortisol

rhythm may change dragging out of bed in the morning to bouncing out of bed.

 

A relentlessly positive attitude will do more for your health than any

fretting and fuming—even about diet. Smiles to you!

 

 

Pauline Harding, M.D., has degrees in physics (Creighton University, 1972)

and medicine (Creighton Medical School, 1976) and is a native of Omaha,

Nebraska, where her rural background did much to shape her fascination with,

and

concern for, nature and our natural resources. She has been in private practice

in DuPage County, Illinois, since 1979 where she has served as a family

practitioner and as an emergency room and occupational health physician. She has

been an instructor in the Department of Family Practice at Rush Medical

College in Chicago and a lecturer at the University of Illinois at Chicago

College

of Medicine. She is devoted to the use of advanced biomedical technology and

natural healing techniques to obtain responses in neuromuscular, hormonal and

immunologic conditions that do not respond to traditional therapy, and she

now resides in Warrenville, Illinois, with her husband, David, a Fermi

National Accelerator Laboratory physicist who makes antimatter. Interested

readers

may contact her at her office at 630-701-1050 or e-mail her for further

information at _info_ (info) e-mail address

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This article is from the March/April 2008 issue of the Well Being Journal.

For annotations, see March/April 2008, Volume 17, #2. .

 

Reprinted with permission from NOHA News, Vol. XXX, No. 2, Spring 2005,

pages 2-6; _http://www.nutrition4health.org/NOHA_NEWS.htm_

(http://www.nutrition4health.org/NOHA_NEWS.htm) .

 

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