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Using Spiky Massage Ball

A spiky massage ball is a versatile and effective tool for self-massage and muscle relaxation. With its unique design, it stimulates the muscles and tissues, providing a therapeutic and invigorating experience. Made of durable material, the ball is covered in numerous tiny spikes that protrude all around its surface, targeting specific areas of the body.

To begin, imagine holding the spiky massage ball in your hand. Its texture is firm yet flexible, giving it just the right amount of resistance. As you apply pressure to the ball and roll it along your body, the spikes gently dig into your muscles, promoting blood circulation and releasing tension.

As you place the spiky massage ball against your back, you feel an immediate sense of relief. The spikes dig into the knots and tight spots, gradually loosening them. With each roll, you can sense the tension melting away, as if the ball is kneading your muscles like a skilled masseur.

Moving it to your shoulders, you find the spikes reaching deep into the muscle fibers. As you apply gentle pressure, you feel the knots and trigger points being released. The sensation is both invigorating and relaxing, as the ball works its magic on your tired, overworked muscles.

Transferring the ball to your feet, you experience a delightful tingling sensation. The spikes effortlessly target the reflex points on the soles, providing a soothing massage that helps alleviate foot pain and discomfort. With each roll, you can feel the tension dissipating, leaving your feet refreshed and rejuvenated.

The spiky massage ball is not limited to your back and feet; it can be used on various parts of the body. As you explore its versatility, you discover its effectiveness in relieving tension in the neck, arms, and legs. The spikes work their way through the layers of tissue, promoting relaxation and relieving muscle soreness.

One of the key benefits of the spiky massage ball is its portability. It can easily fit into your bag, making it a convenient tool for on-the-go relaxation. Whether you’re at home, in the office, or traveling, the ball is always ready to provide instant relief and relaxation.

In conclusion, the spiky massage ball is a remarkable tool that offers a multitude of benefits in just a thousand words. Its unique design, combined with its effectiveness in targeting specific areas, makes it an excellent choice for self-massage and muscle relaxation. So, grab your spiky massage ball and indulge in a therapeutic experience that will leave you feeling rejuvenated and revitalized.

Using Massage Roller Ball for Plantar Fasciitis

Using-a-massage-roller-ball-for-plantar-fasciitis

Massage roller balls can be a useful tool for managing the symptoms of plantar fasciitis, a common foot condition characterized by inflammation and pain in the plantar fascia, a band of tissue that connects the heel bone to the toes. By incorporating a massage roller ball into your treatment plan, you can potentially alleviate discomfort and promote quicker healing. In this article, we will explore the benefits of using a massage roller ball for plantar fasciitis and provide a step-by-step guide on how to use it effectively.

Plantar fasciitis often causes stabbing pain in the heel, especially in the morning or after long periods of rest. The condition can be triggered by factors such as overuse, high-impact activities, improper footwear, or biomechanical issues. While there are various treatment options available, utilizing a massage roller ball can offer targeted relief and aid in the healing process.

Using a massage roller ball helps in several ways.

Firstly, it increases blood circulation to the affected area, which promotes healing and reduces inflammation. By gently rolling the ball over the plantar fascia, you can stimulate blood flow and oxygen delivery to the tissues, accelerating the recovery process.

Secondly, the massage roller ball can help break down adhesions and scar tissue that may have formed in the plantar fascia due to chronic inflammation. These adhesions can restrict movement and contribute to pain and stiffness. By applying pressure with the roller ball, you can help release these adhesions and improve flexibility in the foot.

Thirdly, it can increase local tissue temperature. Heat in gneral is anti infalmmatory. This is why a hot bath feels therapeutic on the body. The heat will help with circulation but also reduce inflammatory mediators in that area.

To use a massage roller ball effectively for plantar fasciitis, follow these steps:

Ideally, you first soak your feet first in a warm to hot tub for 5 to 10 mintues or till the water cools. If you would like to add a cup of epson salts to the water then that is definetly acceptble. Make sure a towel is near by to dry off your feet so you don’t slip on floor or launch the ball across room into the sleeping dog.
I would recomend being seated while applying pressure. This not only allows better control of the pressure but you’ll tend to stay there longer than if standing. Use a kitchen chair height to sit on and preferably similar firmness so you have stability.
Begin rolling the ball along the length of the plantar fascia, from the heel to the base of the toes. Use slow, controlled movements and focus on any tender or tight spots.
Spend extra time on areas that feel particularly sore or tight. You can apply slightly more pressure, but avoid causing excessive pain.
Continue rolling the ball for about 5 to 10 minutes, paying attention to the entire plantar fascia.
You can also incorporate stretching exercises which I have an article here. While using the massage roller ball you can stretch your calf muscles by placing the ball under your foot and gently rolling it back and forth while flexing and extending your toes.
Some professionals recomend ice but I do not. Ice can bring down swelling if you just recently had a accident / incident but wont promote healing. You can test that one yourself if you have doubts. Unfortunately over the years i’ve seen way too many people not getting better quick enough by using just ice and sometimes making it worse.
Repeat this process at least once a day or as recommended by your healthcare provider. If you have control over when you can use roller I would recomend before bed. This allows the foot to heal over night after tissue manipulation. This should tend to alleviate that morning stiffness to a certain degree.

Remember to listen to your body and adjust the pressure and duration of the massage ball according to your comfort level. If you experience any increased pain or discomfort, it’s important to consult with a healthcare professional for further evaluation and guidance.

In conclusion, incorporating a massage roller ball into your treatment plan for plantar fasciitis can be beneficial in managing symptoms and promoting a quicker recovery. By increasing blood circulation, increasing tissue temperature, breaking down adhesions, and improving flexibility, the massage roller ball can provide targeted relief to the affected area. Remember to use proper technique, apply appropriate pressure, and seek professional advice if needed. With consistent use and proper care, you can greatly expedite healing from the pain and discomfort associated with plantar fasciitis.

Stiff Feet. What can Be done?

“My feet feel like two blocks of wood” is the phrase I’ve heard over the years. Stiff feet can have a dramatic negative effect on daily living. stiff feet not only can be painful and limiting but can have consequences on our work and social lives.

What can you do?

Mobility exercises: These consist of both stretching and strengthening. A weak muscle tends to be tight and just stretching may not bring a better resting tension. In this case it is the smaller muscles of the feet that may be tight and limiting proper foot mechanics thus resulting in stiff feet. A daily routine of only 5-10 minutes would go a long way in restring foot pliability.
Foot massage: Massage your feet regularly, focusing on the arches, heels, and balls of your feet. You can use your hands, a massage ball, or a foot roller to help relax the muscles and improve circulation. Get your partner involved with some olive oil (to reduce friction) while watching Netflix and you can always return favor.
Warm foot soak: Soaking your feet in warm water for about 5-10 minutes can help relax the muscles and reduce stiffness. Add Epsom salt and/ essential oils like lavender for added relaxation. Increased tissue temperature is extremely therapeutic and is why I rarely if ever endorse cold therapy.
Footwear and orthotics: Ensure you’re wearing comfortable and supportive shoes that fit properly. The most common issue i see regarding stiff feet are chronic use of foot ware that are too small. The second, would be always wearing shoes, even when home and around the house. Just imagine if you wore oven mitts all the time and how stiff your hands would be. This is not to imply to switch over to crocs and sandals but instead get properly fitted and wear something more lose around the house if possible.
Gentle Exercise: Engage in low-impact activities like walking, swimming, or cycling to promote blood flow and strengthen the muscles in your feet and legs.
Rest and elevation: Give your feet regular breaks by elevating them above heart level. This can help reduce swelling and alleviate pressure.
Stay hydrated: Drinking enough water can help keep your muscles and joints hydrated, which may improve overall flexibility and reduce stiffness. just be conscious not to force the water into you. Sodium/ salt follows water out with the urine so in hot/humid climates or during profuse sweating it would be wise to pay attention to your cravings for salty foods. Don’t ignore cravings.

Remember, it’s important to consult a healthcare professional or physical therapist for a proper diagnosis and personalized treatment plan if your foot stiffness persists or worsens

Why Do You Exercise?

Why do you exercise?

Why do you go to work?

Why do you watch certain shows on Netflix?

Why do you eat so fast? Sorry, that’s my internal voice judging myself.

The reason we do the things we do really boils down to the why

Some scholars will contend that we do everything based on the pain or pleasure principle. In other words, we run towards pleasure and we try to avoid pain. At the very basic level this may be true.

How would that relate to exercise?

No doubt some exercise can be viewed as pain when it relates to the effort, time commitment, and muscle soreness. However, the other side of the same coin can result in weight control, more muscle, better sport performance, improvements in mood, more energy, better sleep, slower aging, feel and function better to name only a few.

The most common reason is exercising for aesthetics. This is associated with attractiveness, virility, youth, confidence, boosting perceived self worth, and possibly being liked, desired or wanted. Everyone on the planet to some degree desires to be wanted or needed. Some more than others. Fitting into our tribes is very instinctive and can go a long way towards mental health.

These reasons can be very powerful drivers and motivators even if they are not on the conscious level. Not surprising, they can sometimes lead to extremism in all the areas of exercise and health. Ironically, that can lead to the opposite effect of the original purpose.

Exercising to feel and function better. Taking preventive measures to avoid injury, delay injury, function efficiently, avoid disease, slow aging are also strong incentives. What person wouldn’t want this to happen? You could deem these as avoidance of pain.

Even though I’ve just mentioned more than a dozen reasons to get moving many of us still encounter “road blocks” or “ruts.” When we go off the rails with exercise or nutrition for more than a therapeutic period then its time to bring back our-why.

I’ve asked the question of why to hundreds (maybe thousands) of clients over the years. Some give me a very direct answer like, “I’m 50 pounds over weight, my father and mother both had adult diabetes, and both died in their early 60’s of heart disease. I don’t want to “replicate them.” This is a client who has a good understanding of the why. That doesn’t mean it equates in compliance nor success but it could give me the ammo to bring it if they need a subtle reminder. However, very rare do I use the angle of pain avoidance or fear. Negative reinforcement will work for very few and then seemingly only briefly. It’s not the most productive way to approach motivation.

Most of us know What we do. We are teachers, nurses, business people, sales etc.

We know our How. How we are different from the competition or how we do our jobs, but the WHY tends to escape people.

Many clients when I pose the question of why are vague.

“I want to get in shape”

Prodded a little more….

“I want to feel better… not feel so stiff in the morning …. so I can hike with my wife who is in great shape.”

If you ever have been, or know of someone in a dangerous situation their why becomes obvious and their focus is magnified. We don’t necessarily need to be at that survival level to stay focused but having your why in bright lights in your mind will help.

Don’t know your WHY?

Try this mental exercise.

What are the 3 most important things in your life right now?

I’m going to take an educated guess on the top three.

Family.

Health.

Income.

And i’ll throw friends and social network as #3 b. I’ve only had 2 people over the years put their job in the top position. If you are unsure of what the top three things are then look around your house at pictures and items you have on display. You should get your answer there.

Let’s pick family considering its likely in the top three.

How would meeting your exercise goals help with family?

Would it improve physical functioning so you are capable of doing more activities with them without hesitation?

Could it build a stronger bond because you can now exercise together like the guy mentioned above who wanted to hike with his wife?

Would it set an example for family members or kids? Especially those who may tend to tune out verbal health advice.

Could it allow you to eventually walk your daughter down the aisle or spend quality time with your grandkids?

Exercise and health will allow you to make the important things in your life that much richer.

“Yes, I’d like to hike with you today”

“Yes, a ski trip this year would be great”

“That nagging low pain that always distracted me and disrupted my sleep is no longer there”

“Being able to garden again pain free is so enjoyable”

“Yes, I can take the grandkids to the park”

Finding the WHY and keeping that Why on a conscious level will keep you motivated and focused. Sure there will be days when you would rather do side planks on the couch or life gets in the way. That’s true for everyone. This is not a sprint. It’s a marathon. No need to beat yourself up over a missed workout here or there or having fast food occasionally. I’ve seen clients do that and it’s not beneficial to anyone. Feeling guilt is rarely productive.

Some tips to reminding us of the why could be using pics or post it notes around the house or work. Stick a pic on the bathroom mirror. Use it as a screen saver your laptop and your background on your phone.

Over time the consistency of your attention to health will be more cemented and missing workouts here and there will have little impact.

The infamous 80 /20 rule applies here too. If you are 80 percent of the time where you should be then 20 percent of the time won’t matter.

Get crystal clear on the important things in life. Anchor health and exercise to them. Remind yourself (frequently if needed) how health and exercise will enrich and amplify those things.

Reach for goals. Accomplish those goals. Reap the awards. Enjoy the journey!

What’s the best exercise?

Is it running? Walking? Crossfit? Pilates? Bootcamp yoga?

Ok. I made that last one up.

This is a question I seem to get a lot. Unfortunately I don`t have an answer – exactly.

How’s that for me taking the easy way out?

Let me try to explain. First we need context.

Client A is a 78 year old female with 2 hip replacements and is on medication for high blood pressure and statins. She also lives on the 3rd floor of a building where the elevator is out of service frequently.

Client B is a 29 year old male wanting to play in a competitive hockey league after a 7 year layoff when he played University hockey.

Client C is a 40 year old mother of 3 who is now 75 pounds heavier than when she was 30 and has no history of vigorous exercise.

As you can see these 3 individuals are likely different in their physical ability, goals and have varying levels of current conditioning. When these individuals say, “I want to get in shape” it will mean three different things. This can be where the coach/trainer can and should be of assistance.

The correct answer must take the goals, injuries, exercise history, level of motivation, time, and ability all into consideration.

The suitable answer to the question of best exercise just may be, “the one you enjoy doing the most.”

This is definitely not the answer to those who believe progress must come with the twins of, Pain and Suffering. This cultural belief that, “No Pain No Gain” still has a solid foot hold in the world of fitness.

ADHERENCE

“Why do something you enjoy”?

“Isn’t it supposed to hurt?”

“If you are not hurting you are not working hard enough!”

The above recommendations are inescapable in the fitness world.

Hiring a trainer also doesn’t automatically bring you to the promised land.

Everyone knows it should be a dictator relationship with trainer/client. (eye roll)

The attrition rate is the main reason people don’t reach their goals.

50% of gym goers dropout after the 6 month mark and 67% never use their membership

Will participating in an exercise that you enjoy have you counting the milli-seconds on the gym clock?

Wouldn’t overall compliance be dramatically increased?

Finding exercise that you enjoy more than a root canal is likely to accomplish more than the best designed program that lasted only 3 weeks.

Be cognizant whether group exercise is your thing. Many enjoy the comradery of group training and the feeling of belonging to a tribe. If you feel the need to beat your friend or another ‘challenger’ in the class to bring competition and compliance then so be it.

Hopefully the sense of competition in the group is healthy and positive reinforcement exists.

As you know exercise can be more than just a physical benefit. The phycological side of exercise is rarely mentioned but can go a long way in someone’s health and outlook on life.

Don’t fall for the more is better mentality.

Shows like The Biggest Loser have really damaged the perception of what appropriate training should look like.

After exercise there should be a sense of accomplishment and increased sustained energy. You shouldn’t feel like you just went 12 rounds in the boxing ring and fantasies of 14 hour naps shouldn’t be part of your thought process.

I probably should be promoting hiring of a trainer and have them go medieval but why do something you hate?

Don’t get me wrong – there are plenty of great reasons for training hard. However, if each minute feels like nails across a chalkboard then forget it. Go hiking, swimming, biking or just get a dog so it encourages regular walking. We tend to enjoy doing what we are good at so playing a sport is a great option. Don’t narrow your focus to think exercise has to include dumbbells, benches and loud grunting.

Ever hear someone complain about feeling worse after a walk? Doubtful.

Obviously the 29 year old male I mentioned earlier needs to do more than just walk to be prepared but this goes back to goals, motivation and ability.

As I previously mentioned – get clear on realistic, attainable goals. Cherry picking a workout from a fitness magazine or mobile app is playing the gamble game.

If you are not overly enthusiastic about weight training but love the results then find a compromise. Train at home, train with a buddy who will not only motivate but also serve as a distraction from the process. If that is not realistic then find an activity around the house or garden that requires you to get the heart rate elevated for short bursts like a push lawnmower.

Anchor your reasons to what’s important in your life. If it’s family then ask how will this improve my family life? Check out my post on motivation.

Make your decisions based on interests, level of motivation, professional advice, and goals. Make it an activity that you can incorporate into your lifestyle for the long term.

Consistency and Persistence will win most of the time.

In summary:

Don’t jam a square peg into a round hole. In other words: Don’t force yourself into an activity you despise.

Remind yourself why you are doing it.

Just move. Do something you enjoy everyday.

Rinse and rep

Massage Ball Benefits

The benefits of a massage ball are numerous and also dependent on that particular person’s needs.

I’ll attempt to cover some of those benefits I’ve seen in the last 25 plus years of working with clients.

Treatment at Home The ability of having a massage ball at your disposal to work on problematic areas while watching your favorite TV show, or your desk at work can go a long way to speeding up healing time. The convenience is unmeasurable. Not having to align your schedule and find time that matches a therapists schedule eliminates a big hurdle when it comes to compliance.
Ability to Take on the Road. These massage balls are small enough to take in a carry on bag without impact to much luggage space and definitely no noticeable weight. Travelling can expose yourself to new/different foot wear not to mention the likelihood of increased walking. Using a massage ball at the end of walking Disney grounds in flip flops can not only feeling essential but prep the feet for the retail therapy or the Zoo the next day.
Restore foot mechanics The debate of should we be wearing shoes as much as we do will always continue with regards to it being an impairment to foot mobility. With that said, the foot should have mobility and some pliability. I’m sure you have seen pics or videos of people who may have lost their hands / arms and their feet are now the prime source of independence. Being able to hold a paint brush or drive a car shows what the body (and feet ) are capable of. The massage ball enables a person to manipulate their foot to their desired pressure and work around and into the smaller tissues and joints in the foot to hopefully create more balance between pliability and stability throughout the foot. Changing the foot from feeling like a “piece of wood” to an appendage that adjusts to its environment is unmeasurable to a persons function.
Reduce or eliminate pain and discomfort Pain can be a big motivator to change behavior and take action. Having foot pain like plantar fasciitis can be very debilitating and dramatically change a person’s daily life. Using a massage ball gives the person control over how much treatment they need /want and intensity of what is manageable and comfortable to them. Having access to a therapeutic aid such as a massage ball can expedite the time a person spends in pain.
Stop nighttime cramping I have covered this in another article but using the massage ball roller (and my preference the cork option) before bed can produce great results to avoiding that foot or calf cramp at 2am that the neighbors can hear.

A few minutes of rolling on the plantar side of the foot and calf can restore muscle tension to a better resting tension instead of the fatigued and excited state which is close to contraction and cramping.

Does Your Personal Trainer Suck?

Your doctor strongly recommended you get in shape.

Your mother and mother-in- law are making fat jokes around you (not literally a round you).

Your toes occasionally disappear from site when you stand up.

Enough is enough!

But what to do about it?

The guy who wears the tight dress shirts at work recommends a gym for you. You rummage through your closet to find some workout attire. It consists of a T shirt with Hill Street Blues on the front and a pair of shorts with 6 inches of skin showing above the knee.

The sales staff at Joe’s Gym does it’s job and you end up with 52 Personal Training sessions and a water bottle.

They also have you matched with a trainer, “that would be perfect for your goals.” His appearance is intimidating but what he lacks in communication and multisyllable words he compensates with a confident strut and generous sharing of half eaten protein bars.

A few months go by of training or what you now have termed Shock and Awe Gawd! You dread going to bed because you know what’s coming in the waking moments.

The stiffness.

The pain.

The swearing.

And that’s before you get out of bed.

The trek to the bathroom and exiting the house are no longer trivial events. The 5 steps down from the house in the morning are accompanied with 5 audible whimpers.

Your trainer keeps saying you are doing great but this is at the end of the same workout in which you were referenced as, “spaghetti arms” and a walking, “bag of milk.”

It creeps into your mind (the only body part not aching btw) that it may be time to change trainers or flat out quit. You have never been known as a quitter but you think a test run couldn’t hurt.

Instead of bailing on exercise completely which unfortunately happens for some, here is a list of 10 reasons you could use to determine if that trainer’s ship has sailed.

He/She doesn’t perform any assessment in your first meeting. It doesn’t have to be a four hour hands on evaluation and a stress test but there needs to be something. This can be anything from a physical movement assessment to a background history of exercise and injury. Even at a garage they ask what ‘symptoms’ are wrong with the car. If they are not assessing then they are guessing.

They tell you what your goals should be. You are the client and it’s YOUR goals. Nothing wrong with a trainer grounding you in more realistic goals but it should be on the sliding scale of your goals. If you want to run a marathon in 4 weeks with no history of training then the trainer should reel you in some or you’ll need cab fare in your shorts.

Talking on the cell phone during the session. I have not personally seen this yet but have heard many stories. As a client you should get the trainers undivided attention and he shouldn’t be checking out how many likes his selfie has gotten on Facebook.

The trainer constantly talks about themselves. Unfortunately this is a common one. Nothing wrong with a trainer giving some examples of how they do an exercise and what works for them but the conversation of how tired they are, their life sucking, and continually using the phrase “when I do this” warrants a change of scenery for that client. These are the trainers who seem to never hold onto clients and then blame the client as “non-committal” or “lazy”.

The trainer who frequently talks negatively about other clients. These trainers also don’t have a long shelf life because the client thinks, “If they are talking that way about those people then what are they saying about me? The ‘gossip’ trainer typically weeds himself out of business.

The trainer attempts to make you sore and exhausted after every workout and then relishes the fact they did. Martin Rooney has a quote, “Anyone can make you tired, but not just anyone can make you better!” Part of the blame can be bestowed on some clients for thinking that’s what should happen but the trainer should be educated enough to know the difference. Four days of not being able to sit down shouldn’t be glorified.

The trainer can’t tell you why you are doing a certain exercise and how it pertains to your goals. “Because I saw it on Youtube” or “I saw someone else doing it” doesn’t cut it. Each exercise, set, rep range and tempo should have a reason.

Shows up late regularly or misses appointments. Emergencys can happen so everyone including the client gets a free pass when it’s rare but if it’s once a month or more then it’s time to move on. Your time is as important as anyone else.

When the trainer continually pushes supplements. I understand there are situations where the gym ownership is putting pressure on trainers but if that’s not the case then the trainer cares more about his bottom line than your bottom.

He counts Every. Single. Rep. Out LOUD – REAL LOUD. Maybe he is trying to impress the people at the other end of the gym or in the building next door with his ability to count backwards but really is this more about attention? Maybe he is no longer in front of a mirror and unsure he still exists? The turning of heads in his direction may give him solace of his presence.

If you checked off any of these then it may be grounds for dismissal.

I’m not trying to be a Trainer killer here although that would be a cool nickname. 😉

Letting a trainer go is sometimes best for both parties. Instead of quitting exercise outright then switch to another trainer usually is a better option. The client hopefully gets a trainer who is a better fit for them and the trainer more than likely sees the need to change or moves on to another profession. Win – Win.

Any more reasons and I’d love hear them.

The Pros and Cons of coffee

A few weeks ago I was training a client in her home. Some of my home clients will have a TV on in the background while the session is happening.

During this particular session a national morning show was the background noise. In between sets we took notice of a guest they had on the show. I never caught the official profession of the guest but I believe she was described as nutritionist/dietician or in that related field.

Her topic was on, “foods that are energy boosters.” This caught my curious attention and my client was probably glad I was temporarily distracted. I immediately formed a picture in my head what the table was going to reveal. Boy, was I wrong!

No coffee! No tea! No sugar! No chocolate! WTF !?!

Instead it was things like beans, peppers and salad !?

There can be truth in everything depending on context. If you were on a 10 hour flight with no food and finally got to an airport late with only a salad bar open then yeah…that would give some energy. But do you see lineups in the mornings for beans or peppers? After a stressful day at work do you hear “man, what I wouldn’t give for some guava beans and a bell pepper!”

It’s becoming progressively trendy to try to beautify EVERY. SINGLE.THING.WE. EAT. Nothing inherently wrong with trying to chose better options if you are fortunate to afford that luxury but does every single item we ingest need an upgrade? Does everything need this vigorous screening? Will there be guilt attached if the upper standard isn’t met??

This rant may seem a little off topic of the pros and cons of coffee but it is becoming increasingly popular to dismiss the obvious and ignore our physical needs. Maybe it is part of human nature to believe the more complicated something is the better it becomes. There does seem to be a shadow of doubt routinely cast upon food and drink that makes up feel better. Even the host commented as the segment ended, “I think I’ll stick with my coffee.”

Which leads me to talk about the nectar of the gods….not to give away my opinion too early. 🙂

The Pros and Cons of Coffee drinking

Let me lead off and say coffee isn’t for everyone. Just like tomatoes aren’t or iceberg lettuce. Almost every food is problematic for some portion of the population. Coffee is no exception. If you scratch the surface you’ll find articles and stories of coffee causing adrenal fatigue, jitters, racing heart, a spike in energy followed by a crash. Drinking it too late in the day precedes a date with a concrete pillow. Heart burn and laxative effects have all been documented. Drinking coffee on an empty stomach can cause these problems plus dropping blood sugar, increasing nitric oxide and adding to the aging process.

Many of the adrenal and cortisol issues can be rectified with stabilizing blood sugar. This is a major reason why coffee typically includes milk and sugar. Some coffee is more acidic than others, so having milk, cream and sugar added will lessen that response. Adding those ingredients usually takes care of that peak and crash feeling people report. Try going with half milk and sugar in your cup starting out or even less coffee if you have a history of coffee intolerance.

Because coffee is a metabolism booster you need the energy /calories on board to make it run. If not, then it can be accompanied by jitteriness or an anxious feeling. Having those side effects would suggest your body is not getting what it needs and is out of sync. This is no different than walking one flight of stairs and having to stop and catch your breath. Your body is telling you something. Definitely avoid drinking on an empty stomach. Finding a way to balance those along with a functioning thyroid will go a long way in alleviating adrenal problems.

Pros and Cons of Coffee

The Benefits of Coffee

Coffee is undoubtedly a stimulant. It can be a surrogate for thyroid. It’s sometimes referred to as a drug. This may be a reach in terminology because any nutrient in isolation has drug like effects. Vitamin K and D have hormone like effects for example. According to Dr. Ray Peat:
Coffee drinkers have a lower incidence of thyroid disease, including cancer.
Caffeine protects the liver from alcohol and acetaminophen (Tylenol) and other toxins, and coffee drinkers are less likely than people who don’t use coffee to have elevated serum enzymes and other indications of liver damage.
Caffeine protects against cancer caused by radiation, chemical carcinogens, viruses, and estrogens.
Caffeine synergizes with progesterone, and increases its concentration in blood and tissues.
Cystic breast disease is not caused by caffeine, in fact caffeine’s effects are likely to be protective; a variety of studies show that coffee, tea, and caffeine are protective against breast cancer
Coffee provides very significant quantities of magnesium, as well as other nutrients including vitamin B1.
Caffeine “improves efficiency of fuel use” and performance
Coffee drinkers have a low incidence of suicide.
Caffeine supports serotonin uptake in nerves, and inhibits blood platelet aggregation.
Coffee drinkers have been found to have lower cadmium in tissues; coffee making removes heavy metals from water.
Coffee inhibits iron absorption if taken with meals, helping to prevent iron overload.
Caffeine, like niacin, protects against stress-induced cell death, without interfering with normal cell turnover.
Caffeine can prevent nerve cell death.
Coffee (or caffeine) prevents Parkinson’s disease.
The prenatal growth retardation that can be caused by feeding large amounts of caffeine is prevented by supplementing the diet with sugar.
Caffeine stops production of free radicals an important factor in tissue stress.
Caffeine lowers serum potassium following exercise; stabilizes platelets, reducing chances of clotting.

Cons of coffee

Coffee is not a hard sell for most people. 66% of women and 62% of men consume coffee daily. This would put it ahead all other beverages. Coffee is not meant to be drank like a beer drinking contest. If you sat down and ate a full birthday cake there would be side effects. No difference than drinking 6-7 cups in a short time. There would likely be undesired effects. Having one, two or three cups a day (not on a empty stomach) can have many benefits.
As mentioned, if you get anxious or crash from coffee look at your calorie intake and make sure there is enough calories and especially carbs. Focus on foods such as fruit, fruit juices, and dairy in your diet which can help stabilize blood sugar. Think of coffee as food and enjoy the energy, the smell, the taste and the moment of solitude it can bring.

If you know someone who struggles with coffee feel free to share this with them. Cheers!