I have lots of info on this and can post if you're interested. Also, you may want to look into Iodoral - fabulous product. I can give you more info on that also.

More info: TIMING IS EVERYTHING When you eat is critical. Don't skip meals. Have breakfast before 10 AM Eat lunch around 11 AM Snack around 2 PM Have dinner no later than 6 PM Few bites of a snack at bedtime Regular aerobic exercise and strength training can burn off excess adrenal hormones. But don’t overdo – more than 1 hour, 5 days a week, can overstress your adrenals. Yoga also helps. Our cortisol levels tend to be highest in the morning. If you’re stressed, morning is the best time for you to use two stress-reducing techniques: meditation and exercise. But don’t push yourself and over-exercise. This perpetuates your stress cycle. Walking, swimming, biking, low-impact aerobics, gardening, and dancing are easier on your adrenal glands than running. If you’re too tired to exercise, don’t do much. Listen to your body and take a 10-minute walk instead of a longer more strenuous workout. Mild to moderate exercise from 4-6 times a week will help lower your cortisol. And it takes only 10-30 minutes of prayer or meditation to help break the stress cycle. Meditation, biofeedback, or take a 15-minute time-out every day to reduce adrenal stress. Make sure you get at least 7 hours of sleep each night to keep your stress hormones in check. You must find a way to recharge. There are many ways to unplug from your busy routine. But the most elemental requirement for recharging your battery is addressing your body's basic needs for sleep, exercise and nutrition--because without addressing those, your body won't be able to reboot, regardless of how many breaks you take from your routine. If you feel tired when you first wake up, you probably aren't getting sufficient sleep. It's best to observe how you feel immediately upon waking rather than after you're up and moving around. Be sure your exercise routine contains the four principle components--aerobic (cardio), anaerobic (interval), strength training, and core exercises. Variety is key. IODINE More than 90% of us are low in iodine and adrenal fatigue is often linked to an iodine deficiency. Today's environment makes it almost impossible to get the amount of iodine you need. 1. There's very little iodine in the soil. So unless you're eating a ton of iodine-rich foods like kelp, seaweed and shellfish, you're not going to get much iodine from your diet. 2. Many salt companies have stopped adding iodine to table salt. 3. Food manufacturers have stopped using iodine in baked goods and are using bromine instead. Bromine (a halogen) competes with iodine to get into your cells. So the more bromine you consume, the less iodine you get. Unfortunately, many foods today (primarily baked goods) are loaded with bromine. 4. Our water supply contains chlorine and fluoride, both of which are halogens. Again, halogens compete with iodine to get into your cells. And you can't avoid chlorine and fluoride simply by drinking filtered water. That's because you get a hefty dose any time you bathe, shower, soak in a hot tub, or swim in a swimming pool. 5. Most conventional doctors never test for iodine deficiency. They figure there's no need to test iodine levels when they can just test your thyroid function instead. The problem with this is that the most widely used thyroid test, the TSH, is wildly inaccurate. Reason: While the TSH measures thyroid hormone, it can't tell the difference between active thyroid hormone with iodine and de-activated thyroid hormone with bromine or chlorine or fluorine. So the test shows you have plenty of thyroid hormone. But most of the thyroid hormone isn't doing its job! CORRECTING AN IODINE DEFICIENCY: I think it was Dr. Nan Fuchs who wrote: “I've had women come into my office who look like the poster child for underactive thyroid. They're overweight, they're losing their hair and eyebrows, their skin is dry, and they tell me they feel cold all the time. Yet when their doctor gave them a thyroid test, it came back normal! When I put these women on iodine supplementation, their conditions improve dramatically. Their skin improves, they stop losing their hair, and they finally lose that excess weight — and keep it off.” The RDA for iodine is 150 mcg. This amount was set based on the amount needed to prevent goiter. This amount will prevent goiter but it will not prevent other serious diseases and symptoms connected to an iodine deficiency. The average consumption of iodine from seaweed by the mainland Japanese is nearly 14 mg. They have some of the lowest incidence of iodine-deficiency diseases like goiter, hypothyroidism, and cancers of the reproductive system (breast, ovaries, and uterus). Increase your intake with mineral-rich sea vegetables (agar, hijiki, kombu, nori, and wakame) at least twice a week. You can eat as much seaweed as you want. Brown seaweeds are highest in iodine. They include all forms of kelp. Fucus, also known as Bladderwrack, is considered to be the best for underactive thyroids. Hijiki and Sargassum are two other forms of brown seaweeds. Red seaweeds include dulse, nori, Irish moss, and Gracillaria. Since toasting doesn’t affect seaweed’s iodine content, you can eat it dried or dried and toasted. Toast some in the oven or in a dry frying pan to see if you prefer that taste. You can also powdered seaweed to your food or add larger pieces of seaweed to soups, grains, or vegetables. Seaweed should be an enjoyable addition to your diet, not an unpleasant experience. If you simply don’t like its taste, you can get it in capsules. Use 5-10 grams of mixed brown and red seaweed for thyroid problems. This is about 1 ½ teaspoons per day. If you’ve been told that your thyroid is borderline-low, eating seaweed makes sense. But remember, you need to eat seaweed every day or take iodine in a different form. Not all seaweeds are safe to eat. Some come from polluted waters. Be more cautious and talk to a naturopath if you’re on thyroid meds and want to try seaweed. Use iodine-rich Seaweed Gomasio to season your food. You can get this on amazon. Instead of using seaweed to boost your iodine levels, you might consider taking an iodine supplement. Iodoral is a very good one. I am now taking 3 and feel much better. I got mine from amazon. Lots of helpful reviews there. You may need 1 to 4 tablets of Iodoral, a combination of 5 mg of iodine and 7.5 mg of potassium iodide. Additional research finds that vitamin C improves the transport of iodine in the body, so it may be best to take Iodoral with Vitamin C. Studies show that women who weigh about 110 pounds need at least 5 mg of iodine a day for normal breast function. If you’re heavier, you may need more. Start off slowly over a 4 week period. Take 1 pill for 30 days Then 2 pills for 30 days Then maybe 3 for 30 days Then 1 in morning and 1 in evening for 30 days Can then go back to taking 1 or 2 a day to maintain Your body will know....listen to it... One Iodoral tablet provides 12.5 milligrams of iodine/iodide which is about the amount the average Japanese consumed in 1964 in their everyday diet. Iodoral is the best way to get the recommended amount of iodine. When we take 50 mg of iodine/iodide a day, it acts as an adaptogen, regulating various body functions. Substances that interfere with iodine Chlorine – present in most city water supplies – unless you de-chlorinate your water, you are being exposed to thyroid-lowering gases whenever you bathe, shower, or have a drink of water. Fluorine Bromide or Bromine – found in some pesticides – try to eat organic whenever possible Bromide is even used in some asthma drugs Mountain Dew, Fresca, and orange Gatorade all contain bromide in the form of brominated vegetable oils. Drinking beverages with bromide causes low thyroid function in some people. These toxins are in our water, hot tubs, non-organic foods, and some soft drinks. If you don’t have enough iodine, chances are you have too much fluoride and bromide. Sufficient iodine pulls these toxins out of your body. Aspirin, blood thinner meds, and steroids can result in iodine deficiency thyroid problems. If you’re taking these, ask your doctor to check your thyroid function.

Maybe some of this will help. ADRENAL FATIGUE In adrenal fatigue, your body overproduces adrenaline, cortisol and other stress hormones. Eventually, this causes your adrenal glands--your front line stress defense--to become depleted. SYMPTOMS • Absentmindedness • Severe Allergies • Asthma • Stubborn Belly Fat • Increased blood pressure and cholesterol • Unstable blood sugar levels • Chocolate Cravings • Chronic Colds • Unstable moods, depression, and anxiety • Constant Fatigue • Hair Loss • Hormone imbalance • Chronic Illness • Impaired immune function and less resistance to infections • Insomnia • Irritability • Panic Attacks • PMS • Salt Cravings • Decreased Sex Drive • Long Sinus Infections • Unclear Thinking • Weight gain May need a salivary cortisol test To test whether your adrenals are overwhelmed, you’ll need a dark room, a mirror, and a flashlight. In a dark room, face the mirror. Turn on flashlight and hold it at your temple so the beam passes over your eyes. Your pupils will contract. Leaving the flashlight on, observe your pupils in the mirror for 2 minutes. If your adrenals are healthy, the pupils will remain tiny. If your pupils dilate at any point during the 2-minute exposure to light, it means that your adrenals are exhausted. CAUSES Too much cumulative stress Adrenal Fatigue is the result of living with a constantly aroused sympathetic nervous system--living in a perpetual state of "fight or flight." Poor diet Perimenopausal Hormonal Shifts Copper –zinc imbalance affects the adrenals and the liver. Zinc is needed for the production of adrenal cortical hormones, so if zinc levels are low or copper is high, production of these hormones diminishes. The adrenals then aren’t able to rise to the challenge of stressful situations and give the body the get-up-and-go it needs. The recommended daily copper allowance for adults is 2 milligrams – the amount already provided in most multis. Compound that with what you’re getting from copper-rich foods: tea contains about 5 milligrams of copper per 100 grams and cocoa powder is not far behind at about 4 milligrams per 100 grams. You can see how easily your copper intake can build up in the body and interfere with the actions of your hormones and other nutrients. Try to get a copper-free multivitamin. BOOK “Adrenal Fatigue: The 21st Century Stress Syndrome” by James L. Wilson NUTRITION High-quality animal protein Heart-healthy fats – Omega3s 5-6 servings of vegetables a day Sea Salt Complex Carbohydrates Lightly cooked or raw protein whenever possible to preserve amino acids and naturally occurring enzymes needed to digest food – such as sashimi, eggs, plain yogurt, sushi, goat’s milk and cheese, whey protein, legumes combined with whole grains, seeds or nuts Licorice Tea Seaweeds – nori, wakame, kombu, hijiki Naturally fermented miso without MSG Sprouts Soy Sauce without MSG Carob Ginger Beans combined with whole grains Organic Meats – like lamb, wild meats like venison Alaskan Salmon Bone broths with vinegar added Red and Orange Vegetables Almond Oil Coconut Oil Palm Oil Olive Oil Add a vegetable to your eggs at breakfast: sautéed spinach, mushrooms, or sliced tomatoes Spinach Red Pepper Yellow and Butternut Squash Beets Carrots Millet Brown Rice Quinoa Papaya Mango Plums Pears Kiwi Apples Cherries Black Licorice Tea has adrenal-rejuvenating properties – Traditional Medicinals Organic Licorice Root Tea – only have 2 well-brewed cups every other day since licorice can cause a fatigue-inducing potassium imbalance. After 6 weeks, take a 5-day break before repeating the regimen. 1-3 cycles of this helps most women. Do not consume if you’re pregnant or have high blood pressure. Eat as much fresh, organic raw food as possible (at least one third of your intake), particularly vegetables. Drink plenty of pure, filtered water every day. LIMIT OR AVOID Coffee and Black Tea (including decaf) Juice Sugar Alcoholic Beverages Deep-Fried Foods Rancid Oils, Seeds, and Nuts Soda, including diet soda Processed Meats and Cheeses Chocolate White Flour in Breads, Cakes, Pies, Cookies, and Pasta Cow’s Milk Artificial Sweeteners and Ingredients Fast Food Junk Food White Rice Eliminate processed food, junk food, soda, sweetened drinks, sports/energy drinks, and all artificial sweeteners from your diet. Radically reduce your sugar consumption, and stay away from products containing high concentrations of fructose, such as high fructose corn syrup. SUPPLEMENTS Vitamin C is probably the most important vitamin for adrenal function – found in sprouts, green leafy veggies, tomatoes, red peppers, Brussels sprouts, broccoli, and strawberries - I prefer to get as much as I can from food rather than relying too much on supplements - especially when it comes vitamin C, iron, folic acid, calcium Magnesium – sea vegetables, nuts, brown sesame seeds, whole wheat (if tolerated), brown rice, peas, beans B Vitamins – The most important ones are B5 (pantothenic acid) and B6 – whole grains, brewer’s yeast, egg yolks, miso, avocado, liver, soybeans, lentils Calcium – sesame seeds, beans, nuts, collards, kale, broccoli, parsley, sea vegetables, goat’s milk

I use Source Naturals 5-HTP also and take it sublingually. I don't work for them either. ;) Since their quality control is good, I am going to assume that all their products are good. I'm always on the search for high-quality supplements at a reasonable price. Thanks for sharing that, Jean. :)

Just seeing this and I have been wondering as to why a time-release version is better than a regular one. Is that a time-release one takes longer to kick in and do its job? Wouldn't it make me feel drowsy all day? I have read this before. I'm just not sure as to why. These are some of the notes that I have: • Start with 1 mg just before bedtime. Take 2 hours or less before bedtime. If this is not effective, gradually increase dosage. Melatonin dosages vary from individual to individual ~ and most do not need the highest dose. Ease into melatonin in increments. I have read that some have safely taken up to to 20 and even 40 mg :001_huh:. The highest I've taken is 12 mg. • Do not take melatonin every single night – a few nights a week • Do not take melatonin during the day. • When you awaken after melatonin-assisted sleep, you should feel refreshed – not tired or groggy. If you do experience grogginess, reduce the dosage. • Do not give to children • If you wake up in the middle of the night, you can take another 1-5 mg.

Nope. I'm just weird about researching health-related stuff. It's sort of like my hobby. I don't have very many hobbies, but this is definitely one of them. I don't sew, crochet, draw, etc. But I love to read all sorts of things. Plus, I have an MPH (master's in public health) - but regardless - I've been weird like this for years. :D Let me know if you need advice or tips on anything else. I have lots of info. I'm constantly learning. It's not always easy to follow, however. ;) Not always easy to do all the healthy stuff.

Thank you, Jenn. I may order the first one very soon. :)

:grouphug: Yes, thinking of you a lot. I have specific breast cancer prevention tips (hope to not overwhelm for anyone who may be interested). We can all try our hardest to prevent it. :grouphug: So sorry, Sara. There are sadly no guarantees. I also don't drink or smoke. Never have. Breast cancer is so complex and complicated. There are many things that are beyond our control. My friend breastfed for a total of 9 years and also didn't smoke, drink, you name it - exercised - she's just been diagnosed. Again, no guarantees. The Anti Cancer Book is very good at giving specifics. Iodoral is very helpful. I can give info more on this if anyone is interested.

SUPPLEMENTS Vitamin C is probably the most important vitamin for adrenal function – found in sprouts, green leafy veggies, tomatoes, red peppers, Brussels sprouts, broccoli, and strawberries - better to get as much as you can through food Magnesium – sea vegetables, nuts, brown sesame seeds, whole wheat (if tolerated), brown rice, peas, beans - most of us are magnesium-deficient. Let me know if you want more info on this and the type of magnesium to take B Vitamins – The most important ones are B5 (pantothenic acid) and B6 – whole grains, brewer’s yeast, egg yolks, miso, avocado, liver, soybeans, lentils Calcium – sesame seeds, beans, nuts, collards, kale, broccoli, parsley, sea vegetables, goat’s milk TIMING IS EVERYTHING When you eat is critical. Don't skip meals. Have breakfast before 10 AM Eat lunch around 11 AM Snack around 2 PM Have dinner no later than 6 PM Few bites of a snack at bedtime Regular aerobic exercise and strength training can burn off excess adrenal hormones. But don’t overdo – more than 1 hour, 5 days a week, can overstress your adrenals. Yoga also helps. Meditation, biofeedback, or take a 15-minute time-out every day to reduce adrenal stress. Make sure you get at least 7 hours of sleep each night to keep your stress hormones in check. You must find a way to recharge. There are many ways to unplug from your busy routine. But the most elemental requirement for recharging your battery is addressing your body's basic needs for sleep, exercise and nutrition--because without addressing those, your body won't be able to reboot, regardless of how many breaks you take from your routine. If you feel tired when you first wake up, you probably aren't getting sufficient sleep. It's best to observe how you feel immediately upon waking rather than after you're up and moving around. Be sure your exercise routine contains the four principle components--aerobic (cardio), anaerobic (interval), strength training, and core exercises. Variety is key. IODINE - this is helpful for adrenal and thyroid issues. More than 90% of us are low in iodine and adrenal fatigue is often linked to an iodine deficiency. Today's environment makes it almost impossible to get the amount of iodine you need. 1. There's very little iodine in the soil. So unless you're eating a ton of iodine-rich foods like kelp, seaweed and shellfish, you're not going to get much iodine from your diet. 2. Many salt companies have stopped adding iodine to table salt. 3. Food manufacturers have stopped using iodine in baked goods and are using bromine instead. Bromine (a halogen) competes with iodine to get into your cells. So the more bromine you consume, the less iodine you get. Unfortunately, many foods today (primarily baked goods) are loaded with bromine. 4. Our water supply contains chlorine and fluoride, both of which are halogens. Again, halogens compete with iodine to get into your cells. And you can't avoid chlorine and fluoride simply by drinking filtered water. That's because you get a hefty dose any time you bathe, shower, soak in a hot tub, or swim in a swimming pool. 5. Most conventional doctors never test for iodine deficiency. They figure there's no need to test iodine levels when they can just test your thyroid function instead. The problem with this is that the most widely used thyroid test, the TSH, is wildly inaccurate. Reason: While the TSH measures thyroid hormone, it can't tell the difference between active thyroid hormone with iodine and de-activated thyroid hormone with bromine or chlorine or fluorine. So the test shows you have plenty of thyroid hormone. But most of the thyroid hormone isn't doing its job! CORRECTING AN IODINE DEFICIENCY: I think it was Dr. Nan Fuchs who wrote: “I've had women come into my office who look like the poster child for underactive thyroid. They're overweight, they're losing their hair and eyebrows, their skin is dry, and they tell me they feel cold all the time. Yet when their doctor gave them a thyroid test, it came back normal! When I put these women on iodine supplementation, their conditions improve dramatically. Their skin improves, they stop losing their hair, and they finally lose that excess weight — and keep it off.” The RDA for iodine is 150 mcg. This amount was set based on the amount needed to prevent goiter. This amount will prevent goiter but it will not prevent other serious diseases and symptoms connected to an iodine deficiency. The average consumption of iodine from seaweed by the mainland Japanese is nearly 14 mg. They have some of the lowest incidence of iodine-deficiency diseases like goiter, hypothyroidism, and cancers of the reproductive system (breast, ovaries, and uterus). Increase your intake with mineral-rich sea vegetables (agar, hijiki, kombu, nori, and wakame) at least twice a week. You can eat as much seaweed as you want. Brown seaweeds are highest in iodine. They include all forms of kelp. Fucus, also known as Bladderwrack, is considered to be the best for underactive thyroids. Hijiki and Sargassum are two other forms of brown seaweeds. Red seaweeds include dulse, nori, Irish moss, and Gracillaria. Since toasting doesn’t affect seaweed’s iodine content, you can eat it dried or dried and toasted. Toast some in the oven or in a dry frying pan to see if you prefer that taste. You can also powdered seaweed to your food or add larger pieces of seaweed to soups, grains, or vegetables. Seaweed should be an enjoyable addition to your diet, not an unpleasant experience. If you simply don’t like its taste, you can get it in capsules. Use 5-10 grams of mixed brown and red seaweed for thyroid problems. This is about 1 ½ teaspoons per day. If you’ve been told that your thyroid is borderline-low, eating seaweed makes sense. But remember, you need to eat seaweed every day or take iodine in a different form. Not all seaweeds are safe to eat. Some come from polluted waters. Be more cautious and talk to a naturopath if you’re on thyroid meds and want to try seaweed. Use iodine-rich Seaweed Gomasio to season your food. Instead of using seaweed to boost your iodine levels, you might consider taking an iodine supplement. Iodoral is a very good one. You may need 1 to 4 tablets of Iodoral, a combination of 5 mg of iodine and 7.5 mg of potassium iodide. Additional research finds that vitamin C improves the transport of iodine in the body, so it may be best to take Iodoral with Vitamin C. Studies show that women who weigh about 110 pounds need at least 5 mg of iodine a day for normal breast function. If you’re heavier, you may need more. Start off slowly over a 4 week period. Take 1 pill for 30 days Then 2 pills for 30 days Then maybe 3 for 30 days Then 1 in morning and 1 in evening for 30 days Can then go back to taking 1 or 2 a day to maintain Your body will know....listen to it... One Iodoral tablet provides 12.5 milligrams of iodine/iodide which is about the amount the average Japanese consumed in 1964 in their everyday diet. Iodoral is the best way to get the recommended amount of iodine. When we take 50 mg of iodine/iodide a day, it acts as an adaptogen, regulating various body functions. Substances that interfere with iodine Chlorine – present in most city water supplies – unless you de-chlorinate your water, you are being exposed to thyroid-lowering gases whenever you bathe, shower, or have a drink of water. Fluorine Bromide or Bromine – found in some pesticides – try to eat organic whenever possible Bromide is even used in some asthma drugs Mountain Dew, Fresca, and orange Gatorade all contain bromide in the form of brominated vegetable oils. Drinking beverages with bromide causes low thyroid function in some people. These toxins are in our water, hot tubs, non-organic foods, and some soft drinks. If you don’t have enough iodine, chances are you have too much fluoride and bromide. Sufficient iodine pulls these toxins out of your body. Aspirin, blood thinner meds, and steroids can result in iodine deficiency thyroid problems. If you’re taking these, ask your doctor to check your thyroid function. Our cortisol levels tend to be highest in the morning. If you’re stressed, morning is the best time for you to use two stress-reducing techniques: meditation and exercise. But don’t push yourself and over-exercise. This perpetuates your stress cycle. Walking, swimming, biking, low-impact aerobics, gardening, and dancing are easier on your adrenal glands than running. If you’re too tired to exercise, don’t do much. Listen to your body and take a 10-minute walk instead of a longer more strenuous workout. Mild to moderate exercise from 4-6 times a week will help lower your cortisol. And it takes only 10-30 minutes of prayer or meditation to help break the stress cycle.

Hopefully some of this will help. ADRENAL FATIGUE In adrenal fatigue, your body overproduces adrenaline, cortisol and other stress hormones. Eventually, this causes your adrenal glands--your front line stress defense--to become depleted. SYMPTOMS • Absentmindedness • Severe Allergies • Asthma • Stubborn Belly Fat • Increased blood pressure and cholesterol • Unstable blood sugar levels • Chocolate Cravings • Chronic Colds • Unstable moods, depression, and anxiety • Constant Fatigue • Hair Loss • Hormone imbalance • Chronic Illness • Impaired immune function and less resistance to infections • Insomnia • Irritability • Panic Attacks • PMS • Salt Cravings • Decreased Sex Drive • Long Sinus Infections • Unclear Thinking • Weight gain May need a salivary cortisol test To test whether your adrenals are overwhelmed, you’ll need a dark room, a mirror, and a flashlight. In a dark room, face the mirror. Turn on flashlight and hold it at your temple so the beam passes over your eyes. Your pupils will contract. Leaving the flashlight on, observe your pupils in the mirror for 2 minutes. If your adrenals are healthy, the pupils will remain tiny. If your pupils dilate at any point during the 2-minute exposure to light, it means that your adrenals are exhausted. CAUSES Too much cumulative stress Adrenal Fatigue is the result of living with a constantly aroused sympathetic nervous system--living in a perpetual state of "fight or flight." Poor diet Perimenopausal Hormonal Shifts Copper–zinc imbalance affects the adrenals and the liver. Zinc is needed for the production of adrenal cortical hormones, so if zinc levels are low or copper is high, production of these hormones diminishes. The adrenals then aren’t able to rise to the challenge of stressful situations and give the body the get-up-and-go it needs. The recommended daily copper allowance for adults is 2 milligrams – the amount already provided in most multis. Compound that with what you’re getting from copper-rich foods: tea contains about 5 milligrams of copper per 100 grams and cocoa powder is not far behind at about 4 milligrams per 100 grams. You can see how easily your copper intake can build up in the body and interfere with the actions of your hormones and other nutrients. Try to get a copper-free multivitamin. BOOK “Adrenal Fatigue: The 21st Century Stress Syndrome” by James L. Wilson NUTRITION High-quality animal protein - as in organic, grass-fed Heart-healthy fats – Omega3s 5-6 servings of vegetables a day Sea Salt Complex Carbohydrates Lightly cooked or raw protein whenever possible to preserve amino acids and naturally occurring enzymes needed to digest food – such as sashimi, eggs, plain yogurt, sushi, goat’s milk and cheese, whey protein, legumes combined with whole grains, seeds or nuts Licorice Tea Seaweeds – nori, wakame, kombu, hijiki Naturally fermented miso without MSG Sprouts Soy Sauce without MSG Carob Ginger Beans combined with whole grains Organic Meats – like lamb, wild meats like venison Alaskan Salmon Bone broths with vinegar added Red and Orange Vegetables Almond Oil Coconut Oil Palm Oil Olive Oil Add a vegetable to your eggs at breakfast: sautéed spinach, mushrooms, or sliced tomatoes Spinach Red Pepper Yellow and Butternut Squash Beets Carrots Millet Brown Rice Quinoa Papaya Mango Plums Pears Kiwi Apples Cherries Black Licorice Tea has adrenal-rejuvenating properties – Traditional Medicinals Organic Licorice Root Tea – only have 2 well-brewed cups every other day since licorice can cause a fatigue-inducing potassium imbalance. After 6 weeks, take a 5-day break before repeating the regimen. 1-3 cycles of this helps most women. Do not consume if you’re pregnant or have high blood pressure. Eat as much fresh, organic raw food as possible (at least one third of your intake), particularly vegetables. Drink plenty of pure, filtered water every day. LIMIT OR AVOID Coffee and Black Tea (including decaf) Juice Sugar Alcoholic Beverages Deep-Fried Foods Rancid Oils, Seeds, and Nuts Soda, including diet soda Processed Meats and Cheeses Chocolate White Flour in Breads, Cakes, Pies, Cookies, and Pasta Cow’s Milk Artificial Sweeteners and Ingredients Fast Food Junk Food White Rice Eliminate processed food, junk food, soda, sweetened drinks, sports/energy drinks, and all artificial sweeteners from your diet. Radically reduce your sugar consumption, and stay away from products containing high concentrations of fructose, such as high fructose corn syrup.

I wish I knew. I don't work outside the home. I don't think I'll ever be able to get it all done. It is a question of priorities and right now I'm spending far too much time on these boards, but this is what makes me happy for now. The only way I could get it all done is either by cloning myself like in the movie "Multiplicity" - which is not a good thing, since the other versions of me would get rather stupid OR to get VERY little sleep, as in almost no sleep.

I'm reading and LOVING - The Girl Who Kicked the Hornet's Nest. I'll be sad when I'm done. The author liked Elizabeth George ... not sure if I'll like her or not. Might give her first book a try. I'm also re-reading Confessions of an Economic Hit Man (super-interesting)

Dancer67 and others, I keep regretting the fact that I posted that link. I don't want to worry you or anyone else. I guess the reason I did so is that I care. We all need to take care of ourselves in the best way that we possibly can :grouphug:. My apologies if I have caused worry or stress.

:lol: :D :lol:

I'm re-reading this thread, which is not necessarily a good thing, since I do tend to write overly long and overwhelming posts. I'm going to post some stuff on fatigue. If you need tips on panic attacks, let me know. :grouphug: EAT MORE Eat real food, as close to nature as possible. A great book is “Food Rules” by Michael Pollan. Think close to nature, think Mediterranean diet. Studies show that breakfast-eaters enjoy more energy and stay in a better mood throughout the day than their breakfast-skipping counterparts. But we're not talking just any breakfast. Muffins, granola and croissants are energy zappers. They're high in sugar, sodium and less-healthy fats, providing carbs but rarely protein. So you get super high in the morning, and two hours later you're picking yourself up off the floor. Instead, aim for an energy-balancing mix of high-quality carbs, lean protein and healthy fats -- oatmeal with a serving of almonds, an egg white omelet with a slice of avocado and a side of berries, or even last night's leftovers. Stay hydrated - I drink water first thing in the morning, plus after each bathroom trip. I stop drinking an hour before leaving the house to go somewhere. And I stop drinking at around 6 or 7 PM at night. Ideally, your urine should be clear. Dark chocolate contains the stimulant theobromine, which boosts energy without the jitters that can come from caffeine. Choose chocolate with at least 70 percent cacao and eat it with a little protein -- a dab of organic nut butter atop about one ounce (three squares) of chocolate. Where dehydration goes, fatigue follows. But staying hydrated involves more than drinking lots of water. You also need potassium -- the mineral that helps regulate fluid balance in the body. Even mild dehydration can slow metabolism and sap your energy. To stay hydrated, besides drinking water and eating water-based fruits and vegetables throughout the day, aim for at least one serving of a potassium-rich food or drink -- such as avocado, coconut water, or a banana -- each day. EAT LESS Limit processed sugars and processed foods Try going gluten-free for at least 3 weeks. See if you notice improvement. Many do. SUPPLEMENTS I try to take Carlson's Fish Oil daily. I don't know if this has any direct effect on energy, but I have read that it helps. I know that it's amongst the very best supplements that one can take for overall health. A good fish oil, such as Carslon’s is one of the best supplements you can take. Green foods boost the body’s energy production. Many feel better by starting the day with a green drink. Green Magma is a great one. I get mine from vitacost.com If you're under 50, take at least 2,000 IU Vitamin D3 per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency B Complex Have not tried the following yet: Eleuthero is a relative of ginseng, that’s proven to keep you going. This herb gives people mental stamina in situations that would normally burn them right out. 800 mg- 2 or 3 grams daily of dried eleuthero to aid concentration Rhodiola rosea is an excellent addition to any stress-reduction program – along with exercise, daily meditation, prayer, more rest, a healthy diet, and specific supplements • Increases energy • Alleviates depression • Helps with weight loss • Relieves mental and physical fatigue • Improves function of the thyroid, thymus, and adrenal glands • Helps chemotherapy patients deal with depletion and exhaustion • Stimulates brain chemical production – norepinephrine, dopamine, and serotonin – which all help you think and feel better • Improves sleep • Improves mental alertness • Improves short-term memory • Enhances weight loss Reduces heart palpitations A group of male doctors were given 170 mg of R. Rosea extract just one a day for 2 weeks. They had a great reduction in fatigue compared with doctors who took a placebo Chemotherapy often leads to depletion and exhaustion. 150 mg of R. rosea extract twice a day can help relieve fatigue and normalize red and white blood cells The amount of Rhodiola you need to take is not critical. High or low amounts of this her both work. Not all Rhodiola supplements are equally effective. Any Rhodiola you buy should be standardized extract and say Rhodiola roesa on the label. Nature’s Way Planetary Formulas HerbPharm American ginseng (Panax quinquefolius)/Panax Ginseng: Fewer tension-related aches and pains Feeling more happiness Better blood sugar control Deeper sleep Boost in brainpower Heightens energy Nourishes the entire Central Nervous System, helping it cope with changes in cortisol, estrogen, progesterone and other troublemaking hormones. 100-600 mg daily Cancer patients who took 1000 mg daily for 8 weeks reported energy levels that were twice as high as those on a placebo. Or ask your herbalist for a formula that combines all three of the above. OTHER TIPS Healthy lifestyle changes: • exercise regularly – an outdoor walk helps immensely. Being outdoors is energizing. Do what you like, what you enjoy. For overall energy, the best are anything outdoors, rebounding, and yoga. • sleep well - melatonin and other supplements help • manage your stress • Having a thankful heart and positive attitude • Avoiding negative thinking and complaining Loss of energy is one of the many symptoms of a congested lymphatic system. Things that help to clear up the lymphatic system: • Daily Rebounding • Deep Breathing every day • Dry Body Brushing every day - either before showering OR before exercise, whichever comes first • Massage and/or Reflexology Many yoga poses and the regular practice of yoga help relieve symptoms of fatigue. There are specific yoga poses that help deal with fatigue. Don’t exercise within 2 hours of when you plan to sleep. Acupuncture is a great way to relieve stress and improve function. Most people say they feel calm yet energized after acupuncture. Slap on a smile. Apply some bright lipstick. Wear a crisp, clean outfit instead of sloggy sweats. If you fake energy until you feel it, soon enough your body will catch on. The face you show to the outside world sends a message to the brain. Research suggests that simply smiling, for instance, releases endorphins and boosts serotonin, which actually lead you to feel the emotion you're projecting. Clutter is a great big drag on your energy -- and not just because of all the stuff taking up space. So much of what ends up as clutter are tasks that we haven't finished or obligations we haven't been able to meet. GOOD BOOKS TO LOOK INTO Revive: Stop Feeling Spent and Start Living Again by Dr. Frank Lipman - have not read this, but have heard very good things about it Food Rules by Michael Pollan The Anti-Cancer Book is an excellent overall health book for everyone – not just for those who are concerned about cancer 456 Rules by Dr. Nan Fuchs The Diet Cure by Julia Ross TO GIVE INSTANT ENERGY Brush your teeth when you feel tired. The minty-fresh feeling may help wake you up. Drink a glass of water. Dehydration is often related to fatigue. Jumping Jacks Walk around the block Lie on bed with your head hanging off if you KWIM. Get all the blood circulating to your head. Rinse for as long as you can tolerate in the coldest water that you can tolerate. Feels really good when the cold is on your back and spine. I would often jump in for a quick shower when I was tired during my student years. You can also alternate between hot/warm and ice cold. Dunk your wrists in a bowl of water with ice cubes OR run them under a very cold faucet. Peppermint oil-infused air reduces fatigue. Inhaling peppermint causes capillaries to constrict and then dilate, sending a rush of blood through the body, and, as a result, a rush of energizing oxygen. Listening to whatever music you love 1 spoon of honey – honey will give you energy quickly and keep it there

This is the only info I have: Potent antibacterial, antimicrobial and antifungal Olive leaf is a natural antibiotic agent. 500 mg - 3,000 mg daily I like vitacost.com and amazon for supplements, reviews, and prices.

Dancer67, not to scare you or anyone who smokes ... I agree that you CAN do this. Smoking is really bad when it comes to breast cancer. Some of the comments at the end of this article give extra tips and links on how to quit. Last I checked anyway. :grouphug: If you can quit smoking, you'll be doing so much for yourself and your loved ones.

Very interesting. I'm a big believer in pH balance. This is stuff I know, but I really need this reminder. I might get the book "Eat to Live". Keep hearing good things about it.

Twilight. Could. not. stand. it.

You, and so many of us, may benefit greatly from Iodoral. See my post on this thread. I'm now taking 3 a day and am feeling much better than before. My thyroid tested normal also. This is from that thread: I think it was Dr. Nan Fuchs who wrote: “I've had women come into my office who look like the poster child for underactive thyroid. They're overweight, they're losing their hair and eyebrows, their skin is dry, and they tell me they feel cold all the time. Yet when their doctor gave them a thyroid test, it came back normal! When I put these women on iodine supplementation, their conditions improve dramatically. Their skin improves, they stop losing their hair, and they finally lose that excess weight — and keep it off.” If you're hesitant, you may wish to read all the reviews on amazon. I have seen Iodoral recommended by alternative/integrative physicians as well as regular endocrinologists - that is by experts on both ends of the spectrum. Does it give you an equivalent buzz? Thanks for posting this. Vitacost has some. I'm sure amazon does also. I like vitacost because oftentimes they have more reviews. I would get organic. I'm not sure if the capsules are as effective as the powder. I think Peela mentioned that it tastes foul. If that's the case, hopefully the capsules are equally effective. If not, I'm wiling to eat pretty much anything if I know it's good for me. ;) Organic, grass-fed beef liver should be great also. I bought some yesterday. We don't eat it often enough. It's not organic here, but at least it's local - and not imported. Good luck on your bloodwork on Wednesday. :grouphug:

We've just started using one. My dd hates the covers - but she's funny that way. Very picky and hard to please. The workbooks (we have a few that I've glanced at) seem very good and user-friendly.

Yes, iron is important. I avoid iron supplements. Peela mentioned Spirulina. I'm going to look into a good brand soon - organic or something. I also prefer to try to get iron from foods and to eat iron-rich foods with vitamin C, which, apparently, increases absorption. Iron is a double-edged mineral for women. Menstruating women lose iron-rich blood every month, plus pregnancy, nursing, and strenuous physical exercise dramatically increase the need for this mineral. But later in life, excess iron, which accumulates in the body after menopause, may increase women’s risk for cancer and heart disease. If you’re over 50 or have experienced early or surgically induced menopause, see your doctor for a hematocrit, hemoglobin, and/or ferritin test to determine if you need iron. The ferritin test, which assesses stored iron, is most important here. If your levels approach anywhere from 150 to 200 ng/mL on the ferritin test, do avoid extra iron in supplements, iron-enriched grains, and cut down on red meat. You might want to consider an iron-free multivitamin Studies indicate that iron can help improve short-term memory loss and concentration. If you aren't using iron cookware regularly, you may wish to take 10 to 15 milligrams of elemental iron a day. Jarrow Formulas IronSorb Elemental Iron From Protein Succinylate -- 18 mg - 60 Vegetarian Capsules - is said to be good. Iron oxidizes. If you take too much iron, it can lead to cancer. This is why there are few multivitamin formulas for postmenopausal women that contain iron. If you have had cancer, or if there is a high incidence of cancer in your family, you may want to take a formula without added iron unless a blood test determines that you are iron-deficient, in which case, natural sources may be far superior. Iron supplements should be avoided if you have arthritis. Too much iron can increase the production of free radicals in your brain cells and the tiny blood vessels in your brain, thereby increasing the risk of stroke. If your iron levels are too high, your brain cells can release a neurotransmitter called glutamate that can trigger chemical reactions causing brain-cell death. Stored iron normally increases as we age, but in a few people, it is very high. The next time that you have a blood test, ask that your ferritin level be tested. It’s a simple and inexpensive aspect of stroke protection.

Here it is: Magnesium is a key mineral that many are deficient in. Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency. The list of deficiencies and benefits are very long. Take equal amounts of calcium and magnesium. For most people on a healthy diet, 500 mg of each supplement should be enough. If you have symptoms of magnesium deficiency – if you’re feeling edgy, have muscle cramps, suffer insomnia, crave chocolate, or notice increased urination, adjust your calcium-magnesium ratio, so that you’re taking at least as much magnesium or—ideally—twice as much magnesium as calcium. 400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate Add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night – and preferably not with calcium Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements). Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. Most minerals are best taken as a team with other minerals in a multi-mineral formula. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

I agree with what Peela says, as I pretty much always do:D. We are living in a very imbalanced world and need to take greater care of ourselves. Here are the standard textbook-ish tips and info. You are officially in menopause only after you haven't had a period for a full year. Perimenopause can begin 10 years before menopause, as your hormones begin to fluctuate. Lots of the symptoms overlap. Some women find the symptoms worse in peri than they do after the "pause." • Unusually heavy, irregular, or long-lasting periods • Bleeding mid-cycle, when periods had been regular • Getting your period again after not having had it for 6 months or more • Difficulty concentrating and/or mood swings • Unexplained insomnia, sweating, and/or joint or muscle aches at night • Frequent urination • Vaginal pain or dryness that does not improve with home treatment Do a salivary hormone test at least once a year to see what needs to be supported and watch the numbers. Stress will impact the progesterone which may account for the fact that progesterone, unless you are already taking a topical creme, is so universally deficient. There's a book by Ann Louise Gittleman that's said to be good - Before the Change. I haven't read it. Just to be on the safe side, at least take an estradiol/progesterone salivary hormone test so your ratio can be assessed. 300:1 is considered desirable, in favor of progesterone. Most individuals are very progesterone deficient and are overweight, have a sluggish metabolism, are depressed, and have problems sleeping. The difference when a physiological dose of progesterone is given, according to your age and stage, can be life-changing. HEALTHY EATING Avoid spicy foods, especially in the evenings Cut out refined sugars and processed foods in favor of whole grains Increase your intake of fresh fruits and veggies, as well as good-quality fasts (such as olive oils) Eat cold-water fish for fatty acids Cut back on alcohol and caffeine Crunch cruciferous veggies – broccoli, cabbage, cauliflower – they have compounds that help the liver flush out artificial estrogens that collect in the body from external sources like pesticides. Aim for 2 servings per day. Leafy greens (including arugula and other salad greens, collards, spinach, and Swiss chard) are high in calcium, magnesium, and vitamin K, so important to bone health, as well as the phytochemicals, lutein and zeaxanthin, that protect both cardiovascular and eye health. If you’re perimenopausal or menopausal, eating your greens—rich in folic acid—can even fight hot flashes and the blues. SUPPLEMENTS Look into a liver-cleansing supplement, such as milk thistle or dandelion tea, to help rid your liver of stress-causing toxins. Multivitamin that includes calcium for bone health and omega-3 fatty acids for your heart. Omega-3s also appear to alleviate some of the anxiety and mood swings caused by fluctuating hormone levels. PHYTOESTROGENS are plant-based estrogens that curb hot flashes, weight gain, and other complaints. Look for a multiple-herb formula with • Chaste-tree berry (normalizes hormone secretion and helps balance estrogen and progesterone) – 40 mg daily • Black cohosh • Red clover • American ginseng • Milk thistle Nothing has been found to be nearly as effective for menopause symptoms as Black Cohosh. Many Black Cohosh supplements are less potent than they appear. You need to get 540 mg daily. Studies have shown that in sufficient doses, this herb can help alleviate menopausal symptoms in as little as 4 weeks. Puritan’s Pride Black Cohosh 540 mg One study found that women who took Black Cohosh were 47 percent less likely to have breast cancer. Black cohosh can reduce hot flashes by 85%. 40 mg daily of Remifemin Black cohosh treats hot flashes, night sweats, headaches, vaginal dryness, and anxiety OVERALL RELIEF Daily Balance Harmony Enzymatic Therapy AM/PM Menopause Formula Gaia Herbs Phyto-Estrogen NOW Foods Menopause Support Solgar Herbal Female Complex VAGINAL DRYNESS Culturelle Probiotic New Chapter SC Omega 7 Home Health Vitamin E Oil STRESS AND ANXIETY Garden of Life Oceans 3 Healthy Hormones – also good for overall relief Source Naturals L-Theanine DEPRESSION Rainbow Light Complete Menopausal Support Barleans Omega Swirl Fish Oil Nordic Naturals Omega 3D HEAVY BLEEDING The goal is to reduce estrogen levels and increase progesterone levels. Flaxseed and bioflavonoids help modulate or regulate estrogen production, and essential fatty acids, beta-carotene, and lutein help promote healthy ovulation and progesterone production in the body. Bioflavonoids (buckwheat, citrus fruit peels and pulp) when combined with vitamin C, moderate estrogen levels and strengthen blood vessels to reduce heavy menstrual bleeding 1500-3000 mg bioflavonoids and 1000-3000 mg Vitamin C daily HERBS – These herbs, alone or in combination – can alleviate or at least mitigate – your menopausal challenges. WILD HOPS reduces hot flashes and night sweats, anxiety, and helps muscles relax. Wild hops can help you sleep 30-120 mg at bedtime Has to be dried to have any medicinal effect Often used in combination w/valerian and lemon balm. ASHWAGANDA. Called “mood food”, this herb calms nerves and lifts spirits SEA BUCKTHORN is also called Omega-7. It combats vaginal dryness and regenerates thinning mucus membranes GINKGO increases circulation and eases depression and brain fog LICORICE ROOT is mildly estrogenic, stimulates the adrenals, and may ease depression. Don’t use if you have high blood pressure. Black Licorice Tea has adrenal-rejuvenating properties – Traditional Medicinals Organic Licorice Root Tea – only have 2 well-brewed cups every other day since licorice can cause a fatigue-inducing potassium imbalance. After 6 weeks, take a 5-day break before repeating the regimen. 1-3 cycles of this helps most women. Do not consume if you’re pregnant or have high blood pressure. RASPBERRY LEAF eases cramping and tones the uterus MOTHERWORT is a lovely herb to calm anxiety. It also helps promote restful sleep. WILD YAM ROOT - Add ¼ cup wild yam root (purchase it cut and sifted) to one pint of cool water in a saucepan. Bring to a simmer, cover, and cook 15 minutes. Remove from heat and steep an additional 15 minutes. Strain, cool, and pour into an ice cube tray. Freeze. Then place one ice cube in a mug, pour a cup of boiling water over it, and drink the diluted mixture while it’s still warm. Take 1 cube 3 times a day as needed. Wild yam root, well known as a hormone regulator is most often used to treat symptoms of menopause. The root is nutritious and anti-inflammatory. Don’t use this remedy if you’re pregnant or taking birth control pills. SAFFRON promotes calmness and reduces irritability and hot flashes 1 pinch stirred into hot, cooked food daily EVENING PRIMROSE Relieves peri-menopausal symptoms Helps with mood swings, cramping, tiredness during periods Take up to 500 mg EPO 2-3 times daily INCREASE ZINC TO INCREASE PROGESTERONE PRODUCTION and curb the copper from water pipes, tea, coffee, cocoa, chocolate, and soy. Excessive copper equates to estrogen dominance while low progesterone usually correlates with not enough zinc. Copper and zinc need to be in a ratio where zinc is 8 parts to copper's 1. Bring on those zinc supplements (Zinc Plus sold through Uni Key) as well as organic beef, eggs, and natural pumpkin seeds. VITAMIN D plays a key role in the synthesis and metabolism of estrogen and progesterone. If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency MAGNESIUM helps the body break down excess estrogen and ease stress. Load up on almonds, spinach, black beans, and dark chocolate. Or get 600 mg from a supplement. Let me know if you need me to tell you the type of magnesium. Magnesium is a key mineral that most of us are lacking in. REGULAR EXERCISE can improve your mood, lower stress levels, and help you sleep. Increasing your level of activity can reduce hot flashes. Many yoga poses and the regular practice of yoga help relieve menopausal symptoms Practice deep breathing. Inhale deeply through nose, allowing your belly to rise. Exhale slowly and forcefully through the mouth, letting your belly fall. Repeat for 5 minutes 3 times daily, or whenever a hot flash strikes. Once the hot flash passes, ensure the body relaxes fully by inhaling one last time, holding for 3 seconds, and releasing forcefully. POSITIVE ATTITUDE is, of course, key OTHER TIPS Sleep on right side. Sleeping on right side prompts relaxation and decreases blood pressure – which can help calm you during hormone-related symptoms such as hot flashes. Soak your feet in cold water to prevent hot flashes during night

Just saw this: To read what is arguably the first honest mammography information for women written by health professionals, go to the Web site of the Nordic Cochrane Centre, which also provides free access to the Cochrane review. The information is currently being translated into Spanish, Portuguese, Polish, Norwegian, Swedish, Finnish and Icelandic, and there are also plans for German and French translations.