Millions of women and other people who menstruate experience regular and terrible effects on their physical, social, and mental well-being during period days. Menstrual disorders are a leading cause of discomfort in women of reproductive age, with 75% of biological females around the world experiencing menstrual complications.1 Symptoms such as pain, anxiety, digestive changes, depression, and fatigue are commonly experienced and affect their daily activities. Feminine hygiene products like douches, wipes, sprays, washes, and powders make up a $2 billion industry in the country, with marketing strategies promoting the idea that women’s bodies are unclean and in need of these products to remain healthy. A better understanding of the nitty-gritty of menstrual health and how poor menstrual health affects women’s quality of life is essential in ending this social taboo.
What is Menstruation?
Menstruation is a natural process that individuals assigned female at birth experience on a regular basis due to the body’s cyclic changes to prepare itself for possible pregnancy. As progesterone levels rise during the luteal phase of your menstrual cycle, the endometrial layer of your uterus thickens, develops its own blood supply, and accumulates energy sources to accommodate a potential embryo. When hormone levels decrease because no pregnancy occurs, the endometrial layer, which previously changed throughout the menstrual cycle, cannot be maintained anymore and sloughs off, producing menses. Menstrual flow usually lasts for 3-5 days, but healthy females can have it for a day or as long as 8 days.1 On average, blood loss is about 30 mL but this can range from light spotting to about 80 mL.1 More than 80 mL of blood loss is considered abnormal. Factors influencing blood flow may include medications, thickness of the uterine lining, and problems with coagulation (blood clotting).
The Importance of Menstrual Hygiene
Since menstrual bleeding is a natural phenomenon that the body undergoes regularly, hygiene practices that maintain the cleanliness of your intimate area are essential to prevent urinary tract infections, yeast infections, low self-esteem, and poor quality of life. Stains, smell, and leakage of menstrual blood on clothes may also lead to feelings of fear and shame, causing negative effects on concentration and social interactions.
Essential Hygiene Practices During Your Period
Did you know? The vagina, which is part of the internal female genitalia, naturally cleans itself. Vaginal discharge contains good bacteria and secretions that help protect you against infections. What needs cleansing, on the other hand, is the vulva which forms the outer female genitalia since it is exposed to your clothes and perineal area. Optimal practices to care for your intimate area include:
Is vaginal douching safe?
Douching has been a common practice for centuries where the vagina is cleansed to remove menstrual blood, maintain freshness, minimize itching, avoid pregnancy, or tighten the vagina.2 Presently, there has been an increase in vaginal douching due to the heavy advertisement of douching products sold in pharmacies and grocery stores, which make these readily available for when a feminine hygiene product is desperately needed, especially on the go. This phenomenon is alarming because douching weakens the vagina’s natural defenses due to its effects on vaginal pH levels and vaginal flora, making you more susceptible to infections. Ironically, douching practices end up killing the healthy bacteria that should protect your vagina, while allowing the unhealthy bacteria to keep growing. Instead of douching, you can maintain a healthy vaginal microbiome and reduce your risks of developing vaginal infections by adopting healthy lifestyle habits. Having safe and protected sex, avoiding hygiene products that may cause irritation, and wearing breathable undergarments help keep your vaginal health in check!
Menstrual Products and Their Proper Use
Menstrual pads, tampons, pantyliners, menstrual underwear, or cups, have been staple products to use during your period. About four disposable menstrual products are used per day on average, amounting to more than 10,000 menstrual products in a lifetime! Such an extensive amount can cause harm to the environment and expose you to chemicals used while making these products. Testing has found harmful chemicals in menstrual products, such as phthalates, volatile organic compounds, and metals that can increase cancer risk. Additionally, excess menstrual blood that has not been absorbed by other layers of the pad provides access for chemicals from the pad to come in contact with the vulva, resulting in irritation.3 On the other hand, using tampons that can absorb more than the amount of your menstrual flow can cause tiny cuts in the vagina and enhance the absorption of chemicals found in the product.3 How long a menstrual pad is worn or a tampon is left in the vagina also affects chemical absorption and exposure to pathogens, with extended use making you more at risk for menstrual toxic shock syndrome, a potentially fatal infection.3
Sustainable Menstrual Practices
Improving Your Menstrual Health: Quick Tips
Taking care of your menstrual health is an integral part of maintaining optimal well-being. Although many medications are available to manage menstrual symptoms, these often cause side effects like nausea, diarrhea, stomachache, and long-term health risks causing more harm than good. Aside from essential hygiene practices you should follow during your period, taking care of yourself from within is essential. Here are some quick tips to make your next cycle more comfortable:
Your naturopathic medicine advisors at Natural Path to Wellness are committed to assisting you in understanding the importance of taking care of your menstrual health and following a personalized approach to maintain optimal well-being. Contact us to learn more about the natural path to improving and maintaining your menstrual health. AuthorKate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
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Black seed is an herbal remedy with rich historical roots that naturally regulates your thyroid hormones and improves your quality of life by minimizing symptoms associated with an underactive thyroid gland. As a source of antioxidants, immunomodulatory, and anti-inflammatory effects, black seed, or Nigella sativa L. helps in reducing inflammation and damage to the thyroid gland caused by Hashimoto’s thyroiditis. With thymoquinone as its most active ingredient, black seed prevents the overactivation of your immune response, thus supporting your body as it achieves and maintains balance (homeostasis).
Understanding Hashimoto’s Thyroiditis
Hashimoto’s thyroiditis is an autoimmune condition and one of the leading causes of an underactive thyroid gland (hypothyroidism).3 People with Hashimoto’s experience symptoms like weight gain, constipation, dry skin, hair loss, low energy, and difficulty regulating body temperatures. The most common allopathic (standard Western medicine) treatment is to manage symptoms by supplementing with synthetic thyroid hormone using Levothyroxine. However, this does not address the underlying cause, stop the damage to the thyroid gland, or prevent the development of additional autoimmune conditions.
Naturopathic physicians utilize treatments found in nature to support tissue health and establish new lifestyle habits to promote wellness and prevent chronic disease. The goal of naturopathic treatment of Hashimoto’s is to reestablish the body’s ability to heal itself so that the autoimmune condition goes into remission and we prevent the development of new autoimmune conditions. Read our post about Hashimoto’s for more information. Historical Background of Black Seed
The seeds of Nigella sativa L., commonly known as black cumin or black caraway, have been used by humans for more than 3000 years as a food ingredient. Although native in Eastern Europe and a few countries in the Near East, black seed has been cultivated throughout the world for its medicinal properties. Because of its wide array of health benefits to support metabolic functions, liver, cardiovascular, kidney, reproductive, neurological, and lung health, black seed has been a staple in herbal medicine for centuries. Traditionally, black seed oil has been used to treat cough, diarrhea, fever, and other abdominal disorders.1
Historically, Nigella sativa L. was considered a valuable drug in Indian medicine and referred to as melanthion (little black seed) in ancient Greek medicine. Avicenna (c. 980-1037 A.D.), an Islamic philosopher-scientist, thought that black seed helps in stimulating the body’s energy, allowing it to recover from feelings of dispiritedness and fatigue.2 Nigella sativa seeds contain carbohydrates, proteins, essential oils, and alkaloids.6 With such powerful ingredients, black seed regulates cell survival and energy metabolism, enhancing your immunity and protecting your body from damage. Much of the therapeutic properties of black seed comes from the presence of thymoquinone, a powerful antioxidant found in its essential oil.
Mechanism of Action: Thymoquinone
As black seed oil’s main active ingredient, thymoquinone produces antioxidant and anti-inflammatory effects which are helpful in patients diagnosed with Hashimoto’s thyroiditis. Thymoquinone acts to regulate your immune system due to its ability to induce apoptosis, also referred to as programmed cell death. This allows the body to eliminate a cell that has been too badly damaged, which is essential for the body to protect and nurture itself against imbalances. Because of its low toxicity and potent therapeutic activity, thymoquinone has been studied in the management of cancer, diabetes mellitus, and other neurodegenerative disorders. Thymoquinone, with its simple molecular structure, is also able to cross the blood-brain barrier, modulating your brain’s activity and reducing oxidative stress that may cause damage to your brain and nerve cells.5
Effects of Black Seed in Hashimoto’s Thyroiditis
In Hashimoto’s thyroiditis, your body’s impaired immune response frequently triggers the activation of T lymphocytes (white blood cells that help fight infection), causing inflammation and higher production of antibodies attacking your thyroid gland. This leads to damage and impaired thyroid function. To counteract this problem, black seed essential oil acts by lessening the production of T lymphocytes, reducing inflammation and relieving your symptoms.4 Additionally, black seed helps in increasing the concentration of your thyroid hormones, regulating your thyroid hormone levels. Black seed also improves your energy expenditure, helping you lose the weight you have previously gained due to problems in your metabolic function.
Safety and Considerations
As an herbal medicine, black seed has a promising safety profile. However, even natural products have the potential for side effects, so the use of black seed to manage Hashimoto’s thyroiditis should be guided by a qualified healthcare provider trained in herbal medicine. The amount and frequency of product taken are dependent on the unique features of your case. Side effects of black seed use may include nausea, bloating, and a burning sensation with topical application. Black seed may also cause allergic reactions. Talking to your provider at Natural Path to Wellness will help you understand the implications of your condition and explore the best natural options for your holistic health.
Can black seed be used as a daily health supplement?
Yes, the highly nutritious ingredients in black seed make it a great source of energy. Since your body’s decreased energy levels may lessen its ability to fight external toxins and heighten your chances of developing disease, black seed may be taken daily to assist your body in maintaining its optimal health and homeostasis.
Can black seed be used with other medicines?
Because black seed lowers blood glucose levels and blood pressure, thins blood, and acts on the immune system, it can interact with medications that have similar roles. Black seed may be taken in combination with other forms of natural or conventional medicines under the guidance of your licensed healthcare provider.6
How is black seed administered?
Black seed may be given in the form of paste, extract, essential oil, or powder, depending on your goals.7 Talking with your naturopathic physician is essential to further understand which form and dosage is most appropriate and effective for your case.
Improving Your Thyroid Health
Aside from botanical medicine, the naturopathic approach to improving your thyroid health utilizes holistic options, targeting your dietary and lifestyle practices, supplements, sleep quality, stress management, and mind-body care. Comprehensively managing and monitoring your thyroid health increases the likelihood that you can achieve remission and achieve optimal wellness as you grow older. At Natural Path to Wellness, we focus on empowering you to make conscious and holistic decisions for your health. Embracing the healing power of nature, we are committed to use the gentlest, most effective options to restore health, not just to mask symptoms. Click here to learn more about the natural path to improving your thyroid health.
AuthorKate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
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Although there is a misconception that having inflammation is bad for the body, it is actually a normal, biological response that protects you and helps with your survival! Experiencing acute inflammation means that your immune system is performing its normal function which is to remove harmful stimuli and begin the body’s healing process from previous injury.1 Hence, inflammation is a defense mechanism that plays an important role in our health. Inflammation serves as a signal to the rest of the body that something is wrong, and without it, infection will remain unchecked, wounds would never heal, and tissues that have been damaged may remain as sores for life!
The Healing Role of Inflammation
Your inflammatory response follows a series of steps which is triggered by the presence of a foreign invader. It begins when cells in the injured tissues recognize that the foreign invader is actually different and can cause harm to your body! Signals then release substances to change the permeability of blood vessel wall cells, making gaps between endothelial cells and allowing entry of your protective white blood cells to attack the pathogen. Your blood vessels then allow the entry of special proteins to the location of the infection or the injured tissue. Once activated, your white blood cells and proteins destroy the foreign invader. This is precisely why your white blood cell count increases to high levels in blood and urine tests whenever you get bacterial infections! After destroying the foreign invader, substances to control the inflammation are then released, preventing your body from doing harm to itself. Ultimately, signals for repair are activated, ensuring traces of tissue damage are reduced and eliminated!
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Seeking Naturopathic Help
Naturopathic medicine offers a wide array of strategies for various uncontrolled inflammatory problems. By targeting the root cause of your health problems, rather than just masking your symptoms, naturopathic care takes care of your optimal and long-term health. Holistic options targeting your nutrition, lifestyle practices, exposure to triggers, and therapeutic regimens are employed, ensuring that you are able to help your body as it recovers and maintains balance. Discover naturopathic options for your health today!
Author
Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
REFERENCES:
1. Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene.Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
2. Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021;4(1):1304. Published 2021 Nov 18. doi:10.1038/s42003-021-02825-4Write something about yourself. No need to be fancy, just an overview.
Sleep is essential in nurturing our overall health and wellbeing. In fact, good sleep helps improve mental health, learning, immunity, memory, cardiovascular health, hormone balance, and reproductive health.1 However, many people sleep less than the recommended hours or suffer from sleeping problems that affect the amount and quality of rest they get from sleeping. More than 1/3 of people living in the United States sleep less than the recommended time, with 50-70 million adults diagnosed with sleep problems.1 This is a pressing concern because sleeping problems due to lifestyle and work habits, environmental conditions, or health issues can cause disease or exacerbate your already present disease conditions. Improving your sleep hygiene through behavior and lifestyle changes throughout the day helps improve the quality and duration of your sleep, protecting and nurturing your long-term health.
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The Different Stages of Sleep
The stages of the sleep cycle have vital roles in nurturing cognition and healing after a whole day of work! It is important to note that you do not necessarily have to experience all sleep stages every time you lie in bed. However, the amount of sleep stages and sleep cycles determine the quality of your sleep, precisely why you may feel well-rested after a good night’s sleep, while feeling groggy when someone randomly wakes you up! The four stages of sleep are classified into non-rapid eye movement (NREM) or rapid eye movement (REM):
- Stage 1 NREM sleep (light sleep) begins from the moment you close your eyes until you fall asleep. Stage 1 is the entry to sleep and typically covers 5% of a full night's rest!
- Stage 2 NREM sleep (slightly deeper sleep) occurs when there is lack of eye movement, slowed heart rate, and decrease in body temperature. Stage 2 covers 50% of a full night’s rest!
- Stage 3 NREM sleep (deep sleep) occurs during the early half of the night and covers 20-25% of your night’s rest. During stage 3, your body works wonders in conducting repairs and strengthening your immune function for another day of activities. The number of deep sleeps you experience actually lessens as you grow older.
- Rapid Eye Movement (REM) sleep follows deep sleep and consists of rapid eye movements with an absent tone of your skeletal muscle, preventing you from moving too much while you sleep. This is the stage of sleep where you experience dreams and memory consolidation! During this stage, you will have a faster heart rate and irregular breathing. REM sleep covers 20% of a good night’s rest.
What is a Healthy Sleep?
A good night’s rest is achieved through repeated and rhythmic cycles between the four stages of sleep. Typically, your sleep is considered good when you experience 4-5 cycles of sleep stages. Each sleep cycle typically lasts for 90 minutes, with an episode of REM sleep in between light and deep sleep.1
What is the recommended duration of my sleep?
The amount of sleep you should get everyday depends on your age and underlying health problems. Sleeping for 8-10 hours is recommended for healthy teenagers, while healthy adults should rest for 7-9 hours each day. Healthy older adults, on the other hand, should sleep for 7-8 hours per day.
THE Benefits of a Healthy Sleep Hygiene
- Heart Health: While sleeping, your body experiences a relaxed state where your blood pressure lowers, heart rate slows, and your systems focus on rest and recovery. This much needed rest improves your heart health, while added stress from not getting a good night’s sleep increases your risks of developing heart disease.
- Brain Activity: Long hours of work and activities during the day produce waste products in the brain, causing us to feel tired and out of focus when we lack rest. To remove such waste and feelings of tiredness, the glymphatic system works wonders during sleep.1 Hence, lack of sleep and disruptions while resting minimizes the ability of the glymphatic system to remove waste products, making you feel extra tired the day after!
- Immune Function: Health sleep is vital to maintain the integrity of your immune system, nurturing your immune defenses against pathogens or inflammation.2 Depriving yourself of a good night’s rest could lead to the dysregulation of your immune response and inflammatory control, increasing your chances of having infection or worsening your current condition.
- Memory: Your memories become filtered and stabilized for long-term use while you sleep. During stage 3 of NREM sleep, your memories are gradually transformed and integrated into multiple areas of your brain, ensuring this information is kept and linked with the way you think, talk, move, and perceive, while your brain's activity during REM sleep assists in nurturing these events.
- Mental Health: A good night’s rest improves mood and concentration, while poor sleep can lead you to feel easily irritated and fatigued. In reality, sleep and mental health has a complicated two-way relationship. Mental health disorders and some medications can cause insomnia and disruptions between the stages of sleep, while insomnia and sleep problems may also trigger mental health disorders, such as depression. Additionally, poor sleep hygiene is associated with anxiety, addiction, and poor mental well-being. To learn more on how to achieve a good night’s rest, sign up for our Free Homeopathy for Insomnia Mini-Course.
Common Sleep Disorders
Sleep disorders are significant predisposing factors that increase your risks of disease, along with poor work performance, problems in managing daily activities, unfortunate road accidents, and increased sensitivity to pain.1 Common sleep problems include:
Intake of certain over-the-counter medications and psychiatric drugs, as well as existing medical conditions can also lead to poor sleep quality. Talking with your naturopathic medicine advisors in exploring natural options to achieve good quality sleep is an empowered step you can take to nurture your long-term health.
- Insomnia: associated with difficulties falling asleep, remaining asleep, or both. Insomnia severely affects daytime activities and typically results from stress, noise, temperature, heavy light, travel, and work schedule. Symptoms of insomnia include daytime sleepiness, exhaustion, irritability, and problems with recall or concentration.
- Obstructive sleep apnea (OSA): associated with blockage or compression of your airway with each breathing episode while you sleep, disrupting your sleep cycle and causing you to persistently get woken up in the middle of the night. The narrowing of your airway due to this condition may decrease your body's oxygen levels and could contribute to increased blood pressure, strokes, and heart attacks in the long run.
- Circadian rhythm disorders: occurs when your internal clock is not effectively synced with the light-dark pattern of your environment, which are typically experienced by people who work during night shifts. You may have difficulties trying to get quality sleep after working all night or feel like you have not rested at all! Symptoms of circadian rhythm disorders include insomnia, excessive sleep, emotional problems, and digestive issues.
Intake of certain over-the-counter medications and psychiatric drugs, as well as existing medical conditions can also lead to poor sleep quality. Talking with your naturopathic medicine advisors in exploring natural options to achieve good quality sleep is an empowered step you can take to nurture your long-term health.
Improving Your Sleep
Medication and alcohol intake have been an all too common practice to induce sleep and finally get a good night’s rest. Although effective temporarily, these impose long-term health risks as chronic use causes emotional and physical dependence, daytime sleepiness, increased risk for falls, and higher deaths.1 Nutrition and lifestyle changes that focus on following healthy sleep-promoting practices should be the leading options to consider to achieve quality sleep. You should:
- Aim to sleep at least 7-9 hours every night. Sleeping less than 7 hours each night can severely impact your health, impair immune function, cause problems in your daily activities, increase the tendency to commit errors in work and school, and increase your risks of getting into accidents. In a similar way, sleeping more than 9 hours can impose several health risks in healthy individuals.
- Set a consistent time within the night for sleep. Sleeping and waking up during the same time each day, even during the weekends or when you are going on trips, is a good start to improve your sleep hygiene! Following a regular sleep schedule helps regulate your body's biological clock, improves daytime energy, and makes it less difficult for you to fall asleep at night and wake up in the morning. Additionally, synchronizing your body' internal circadian rhythm with the environment improves your mental health and bodily functions.
- Limit alcohol intake. Despite being a sedative which can help make you fall asleep faster; alcohol actually disrupts the quality of your sleep and can cause you to wake up in the middle of the night. Alcohol affects your overall sleep quality and duration by causing longer stage 3 NREM sleep, while delaying and decreasing REM sleep.1
- Avoid eating bulky meals and unhealthy foods close to your bedtime. If possible, you should avoid intake of food 2 hours before sleeping at night! Eating late eventually leads to sleeping late, shortened sleep, and weight gain. Additionally, eating shortly before falling asleep may cause acid reflux, since gravity becomes less effective in keeping your stomach acid in place while you lie down, increasing the possibility of backflow of this acid into the esophagus.
- Avoid naps during the late afternoon or evening hours. Naps help you relax, improve your mood, and help you become more alert. However, these naps should only be taken for 20-30 minutes during the early afternoon. Longer naps can cause you to become disoriented or groggy after waking up, especially when you enter deep sleep. If you experience insomnia, it may be best to avoid nap time as these may make it more difficult for you to sleep during your desired bedtime!
- Engage in regular physical activity and exercise. Exercising moderately not only improves your physical and emotional well-being, but also helps you relax and sleep at night. The National Sleep Foundation recommends doing exercise anytime each day as long as it does not compromise your sleep schedule!
- Avoid exposure to light or screens before bedtime. Unfortunately, it is best not to use your phone before sleeping! Melatonin levels typically rise during evening hours to prepare your body for sleep. However, exposure to heavy light reduces melatonin secretion, signaling your brain to stay awake. When you lack sleep, your alertness the next day becomes impaired. During evening hours, reducing your exposure to heavy light, and avoiding using your electronic devices as much as possible helps you sleep early and improves the quality of your sleep. Other practices to help minimize light exposure during the late hours include sleeping in a cool, dark room, wearing blue-light blocking glasses, or using your favorite sleeping mask to cover your eyes.
- Avoid drinking coffee or beverages that contain caffeine in the afternoon or evening. Oh no! Caffeine from your favorite drinks actually delays sleep, reduces the span of hours you stay asleep, and impairs the overall quality of your sleep. Caffeine does this by blocking the adenosine receptors in your brain, which are meant to produce sedative effects and make you fall asleep. As the half-life of caffeine is 6-7 hours, minimizing its intake during the late afternoon or evening can help you get a good night’s rest.
- Practice mindfulness techniques. Mindfulness, healthy breathing patterns, and meditation activate the parasympathetic nervous system, helping your body with sleep initiation, rest, and digestion.1 Mindfulness techniques also help minimize your anxious and stressful thoughts, helping you get restful sleep!
- Create an optimal bedroom environment for sleep. Making your room dark, cool, and quiet during bedtime and using ear plugs or tools that block out noise promotes deep sleep. Refraining from studying, working, or watching television on your bed can also prevent yourself from getting distracted before sleeping. Mattresses, beddings, pillows, and comfortable sleeping positions help promote quality sleep. However, you may have to avoid several sleeping positions when you are diagnosed with sleeping disorders or musculoskeletal problems.
The Naturopathic Approach to Healthy Sleep
Achieving a good night’s rest is important in helping the body recharge for its daily activities. Optimizing your lifestyle and environment, exploring botanical options, and following healthy sleep patterns are essential practices to consider to finally achieve and maintain quality sleep. Discover more about the naturopathic approach to achieving healthy sleep.
Author
Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
REFERENCES:
1. Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
2. Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021;4(1):1304. Published 2021 Nov 18. doi:10.1038/s42003-021-02825-4
Nearly everyone experiences daily stress to some degree. In fact, our bodies are equipped to counteract acute stress, but what happens as our bodies respond to continual stress over long periods of time?
And how do we cope?
And how do we cope?
Physiological Response to Stress
The body’s response to stress, also called general adaptation syndrome, includes 3 stages: alarm, resistance, and exhaustion.1
- Alarm: The alarm phase incorporates the fight, flight, or freeze response through release of hormones, such as epinephrine and cortisol. This can cause symptoms such as fear, rapid heart beat, and anxiety.
- Resistance: If the body cannot recover due to the continued presence of the stressor, the resistance phase increases hormone production to maintain high stress levels. This puts physical stress on the body and, over time, can exhaust its ability to be able to respond to stress appropriately. This phase may include feelings of frustration and limited concentration.
- Exhaustion: The exhaustion stage occurs when the stressor continues to alarm the body systems leading to chronic stress which weakens the body’s ability to fight off illness. In the exhaustion stage, one may experience depression, fatigue, anxiety, or burnout. Disease states related to chronic stress include stroke, coronary artery disease, stomach ulcers, type 2 diabetes, and Cushing syndrome.1
Chronic stress can alter the way our genes are expressed and suppress the immune system. Many of the hormones released in the stress response limit the capacity of the immune system by reducing the function of white blood cells whose job is to fight off infections in the body. Inflammation is further accumulated in the gastrointestinal (GI) tract due to stress. Researchers have discovered a strong connection between chronic stress and irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), for instance. In the cardiovascular system, stress increases heart rate and blood pressure, as well as the risk of clotting leading to an increased risk of heart attack and stroke.1 Over time, stress can also decrease sexual libido and sperm maturation, as well as irregularities in the female menstrual cycle.1
Managing Stress
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We mentioned one of the major responses to stressors is to ‘freeze,’ which is not a weakness. It’s just another way that our bodies are wired to protect us. Notice when your body needs a break and take some time to recharge in order to prevent the build up of chronic stress. Learning to manage your stress response takes practice, but it’s important to integrate what works for you into your daily rhythms. Non-pharmacological therapies for stress reduction include regular exercise, healthy diet, and changes in lifestyle.2 Think about how some of the following ideas for stress management might fit into your lifestyle.
- You don’t have to be a competitive athlete to reap the benefits of physical activity for stress relief. Any type of physical activity serves to release endorphins (the “feel-good” hormones). Examples of exercise include walking, biking, taking the stairs, or practicing yoga.
- Meditation and breathing exercises are beneficial in regaining a sense of calm. These practices can be done as you sit at your desk or while waiting in line. Several apps provide guided meditation or breathing!
- Taking time for positive social connection promotes stress relief. Volunteering in your community or getting coffee with friends can offer opportunities for support and encouragement.
- In the midst of a stressful schedule, sleep is often left on the backburner, but it is critical in managing the body’s stress response. Typically, an adult requires 7 to 9 hours of sleep nightly. If you’re tossing and turning thinking about your to-do list, creating a bedtime routine can help signal your body to prepare for sleep. Create a quiet, dark atmosphere and avoid using technology in the hour or two prior to sleep. Instead, pick up some light reading or listen to calming music.
- Creativity is an excellent outlet for stress, even if you don’t consider yourself to be a very creative person. Try making something with your hands! Cook a new recipe, read an interesting novel, or doodle in a notebook.
- Ever heard that laughter is the best medicine? It really does help to alleviate the body’s response to stress. Watching a funny go-to show or spending time with friends who always get you laughing could truly benefit your health. Check out this video for laughter yoga, too!
- Working with a therapist could be a great idea if you feel overwhelmed by stress despite trying different coping measures. A professional could help you identify the source of your stress clearly and provide alternative measures to manage it in daily life.
- Working with a naturopathic physician is beneficial for balancing hormones, including those involved in the stress response. A naturopathic doctor can also recommend supplementation and ways to support mood and nourish the adrenal glands so your body is better equipped to handle stress.
Author
Daelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
Edited by Kate Nemenzo.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
References
- Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. StatPearls [Internet]. Updated 2022 Sept 12. www.ncbi.nlm.nih.gov/books/NBK541120/
- Yaribeygi H, Panahi Y, Sahraei H, et al. The impact of stress on body function: A review. EXCLI J. 2017; 16: 1057-1072. Published 2017 Jul 21. doi.org/10.17179/exceli2017-480
Stress is a common phenomenon that all of us experience daily. Although beneficial in stimulating bodily processes and activities that will improve how we cope with everyday situations, long-term stress is detrimental for our health and may subject us to greater risk for disease. To prevent these long-term health risks, it is crucial to not only consider changes in your everyday activities, but also explore natural options that will assist your body in maintaining homeostasis despite the high number of stressors you are subjected to every day. Ashwagandha has long been used to promote “youthful vigor” because of its ability to improve muscle strength, endurance, and overall health.1 With its rich history of alleviating stress, ashwagandha may be the herbal remedy you are looking for to achieve stress-free days!
Understanding Stress
Stress is considered a normal psychological or physical response from internal or environmental triggers that test your capacity to adjust or adapt to different situations.2 Common stressors may include past experiences, pressure from work, heightened expectations, and other environmental factors. Aside from poor decision-making skills, stress may negatively affect your mental capacity, memory, sleep quality, and overall psychological well-being. All these negative effects of stress lead to the development of health problems that will inevitably affect your overall well-being. Physiologically, the unhealthy effects of stress to the human body begins as a quick reaction of the hypothalamic-pituitary-adrenal (HPA) axis which alerts a part of the brain called the adrenal cortex to produce more of a hormone called cortisol. In response to stress, cortisol triggers several changes in the body to make up for the additional demands, most of which may be detrimental when not regulated.
HPA Axis and Sleep
The HPA axis greatly affects the quality and duration of your sleep. The activation of your HPA axis results to disturbed and lighter sleep, while not getting enough sleep increases the activity of your HPA axis.2 This means that subtle changes in the activity of your HPA axis and environment influence the quality of your sleep and consequently affect your ability to think and become productive every day. Discover the importance of a good snooze for your health today!
Historical Background of Ashwagandha
Ashwagandha (Withania somnifera L.) is a small plant from the Solanaceae family that is commonly grown in South Asia, Central Asia, and Africa.1 A historical system of medicine in India, Ayurveda has been incorporating the use of ashwagandha to improve memory and mental cognition for millenia. With root and leaf extracts containing adaptogens as therapeutic ingredients, ashwagandha is also known as winter cherry or Indian ginseng.1 The term “ashwagandha” is derived from the word “ashwa”, which translates to “horse”, while the component used as an herbal remedy is its roots. It is thought that eating the root could give you horse-like powers! Interestingly, the word "gandha," refers to fragrance and talks about the smell of the herb's root. This is why at Natural Path to Wellness, we recommend it in capsule form rather than tea or tinctures. Aside from improving memory and mental cognition, ashwagandha also helps in managing stress levels, regulating the immune system, reducing inflammation, rejuvenating body cells, relieving arthritis, and preventing growth of tumors.2
Effects of Ashwagandha in Relieving Stress
With over 50 chemical compounds found in the different components of the ashwagandha plant that could contribute to your overall health and wellness, this herb could do wonders to assist in maintaining balance within your body. The major chemical ingredients found in ashwagandha that could explain its therapeutic effects include steroidal alkaloids and lactones, all together known as withanolides.1 The powerful effects of withanolides enable ashwagandha to regulate the activities of the hypothalamic-pituitary-adrenal (HPA) axis. In response to a stressor, your HPA axis increases cortisol levels to help your body cope up with stress. However, high levels of cortisol for prolonged periods may cause detrimental effects on your immune system: suppressing its function and increasing your risk of developing health problems. Ashwagandha reduces cortisol levels through regulating the balance of your HPA axis, making it less reactive to stressors. Because of its anti-inflammatory effects, ashwagandha is an effective form of alternative medicine that could be of great benefit to your body as it handles everyday stressors.
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Rejuvenate the adrenals
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Promote mental relaxation
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Promote resilience
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Mechanism of action of Withanolides
Withanolides help in preventing tumor growths, destroying damaged cells, reducing inflammation, regulating the immune response, preventing bacterial overgrowth, reducing stress levels, and preventing degeneration of neurons. WIthanolides are also beneficial for long-term health problems due to their unique ability to balance multiple signaling pathways in your nervous system, promoting the regulation of your body’s inflammatory and immune responses.4 As an adaptogenic herb, withanolides regulate the HPA axis or stress response of the body, potentially modulating its physiologic reaction to stressors.
Safety and Considerations
The rich historical roots of the use of ashwagandha as a form of health remedy is the best evidence of its effectiveness and benefits to the human body. However, it is vital to apply safety measures and consider other therapies you may be receiving, since the use of ashwagandha may not be recommended for everyone. Ashwagandha root contains methanolic extract, an ingredient that has reported effects on the dopaminergic neurons in the brain which plays an important role in the body’s movement, cognition, executive functions, reward, motivation, and the central nervous system in general.5 Hence, extreme caution should be exercised when using ashwagandha simultaneously with other drugs, especially medications from the benzodiazepine and barbiturate groups, to avoid over-enhancing their effects!
Ashwagandha root may interact with anti-anxiety, sleep-promoting, muscle relaxant, and sedative medications, intensifying their individual effects and consequently cause problems with muscle coordination, weakness, tremors, headaches, and drowsiness.5 Knowledge and understanding on the proper use of ashwagandha is vital to ensure you are able to receive its full benefits, without putting yourself at greater risk for unwanted effects due to overdose and dysregulation of stress levels, which can occur when intake is not regulated and monitored. A licensed naturopathic physician with expertise in managing stress levels using natural options and botanical medicine will help you in exploring the benefits of ashwagandha and other medicinal herbs and monitoring therapeutic levels of the herbal remedies you take every day, ultimately guiding you in making conscious decisions for your health.
Ashwagandha root may interact with anti-anxiety, sleep-promoting, muscle relaxant, and sedative medications, intensifying their individual effects and consequently cause problems with muscle coordination, weakness, tremors, headaches, and drowsiness.5 Knowledge and understanding on the proper use of ashwagandha is vital to ensure you are able to receive its full benefits, without putting yourself at greater risk for unwanted effects due to overdose and dysregulation of stress levels, which can occur when intake is not regulated and monitored. A licensed naturopathic physician with expertise in managing stress levels using natural options and botanical medicine will help you in exploring the benefits of ashwagandha and other medicinal herbs and monitoring therapeutic levels of the herbal remedies you take every day, ultimately guiding you in making conscious decisions for your health.
Regulating Your Stress Levels
Talking with your naturopathic medicine advisors is a vital step in helping you understand how stress affects your body, consider nutrition and lifestyle changes that will assist you in avoiding triggers, and explore natural options that will help you regain and maintain balance despite exposure to unavoidable stressors every day. At Natural Path to Wellness, we are committed to assist you regain vitality through a comprehensive and personal approach that considers your unique needs and preferences. Discover how to maximize the beneficial effects of the naturopathic approach in reducing your stress levels today!
Author
Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
REFERENCES:
1. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186
2. Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021;2021:8254344. Published 2021 Nov 30. doi:10.1155/2021/8254344
3. Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. J Psychopharmacol. 2023;37(11):1091-1104. doi:10.1177/02698811231200023
4. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. doi:10.3390/pharmaceutics15041057
5. White PT, Subramanian C, Motiwala HF, Cohen MS. Natural Withanolides in the Treatment of Chronic Diseases. Adv Exp Med Biol. 2016;928:329-373. doi:10.1007/978-3-319-41334-1_14
1. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186
2. Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021;2021:8254344. Published 2021 Nov 30. doi:10.1155/2021/8254344
3. Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. J Psychopharmacol. 2023;37(11):1091-1104. doi:10.1177/02698811231200023
4. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. doi:10.3390/pharmaceutics15041057
5. White PT, Subramanian C, Motiwala HF, Cohen MS. Natural Withanolides in the Treatment of Chronic Diseases. Adv Exp Med Biol. 2016;928:329-373. doi:10.1007/978-3-319-41334-1_14
Considered a common autoimmune disorder, Hashimoto’s thyroiditis is one of the leading causes of an underactive thyroid gland (hypothyroidism) in developed countries, affecting women 7-10x more than men.1 Hashimoto’s thyroiditis occurs when your immune system attacks your thyroid. The thyroid gland eventually becomes inflamed and damaged, leading to its impaired function. The mainstay allopathic treatment option for Hashimoto’s thyroiditis is lifetime thyroid hormone replacement therapy, which is not without risks. Exploring alternative options to manage the underlying cause of your problem and improve thyroid function are vital steps to consider in taking charge of your long-term health.
Understanding Hashimoto’s Thyroiditis
Normally, the thyroid gland works together with the hypothalamus and pituitary gland to regulate thyroid hormone levels in the body. When thyroid hormone levels in the body are low, your hypothalamus detects this problem and releases thyrotropin-releasing hormones. These hormones signal your pituitary gland to release thyroid stimulating hormone (TSH) which travels to your thyroid gland and causes it to produce thyroid hormones (T3 and T4), eventually regulating levels for optimal body function!
In Hashimoto’s thyroiditis, antibodies released by your immune system against your thyroid disturbs this regulatory mechanism, causing low levels of thyroid hormones and symptoms associated with an underactive thyroid gland. Environmental elements and lifestyle factors may trigger the development of Hashimoto’s thyroiditis when you have genetic susceptibility to the disease. These factors include stress, sleep disturbances, infections, exposure to chemicals, cigarette smoking, and excessive intake of iodine due to supplementation or dietary intake.1
In Hashimoto’s thyroiditis, antibodies released by your immune system against your thyroid disturbs this regulatory mechanism, causing low levels of thyroid hormones and symptoms associated with an underactive thyroid gland. Environmental elements and lifestyle factors may trigger the development of Hashimoto’s thyroiditis when you have genetic susceptibility to the disease. These factors include stress, sleep disturbances, infections, exposure to chemicals, cigarette smoking, and excessive intake of iodine due to supplementation or dietary intake.1
What are the signs and symptoms of Hashimoto’s thyroiditis?
The clinical presentations of patients with Hashimoto’s thyroiditis typically vary depending on the severity of the disease. These signs and symptoms may not only affect your physical health, but also your holistic well-being. You may have:
- scaly and dry skin
- dry and brittle hair with slowed growth
- swelling of the face, tongue, hands, or feet
- memory loss
- intolerance to cold
- muscle cramps
- goiter (enlarged thyroid)
- decreased sweating and difficulty regulating body temperature
- heavy menstrual bleeding
Allopathic Treatment Options
Hashimoto’s thyroiditis has no known cure based on current scientific evidence. In the clinical setting, the condition is primarily treated through lifetime hormone replacement therapy with Levothyroxine sodium to replace depleted thyroid hormones and manage symptoms. Use of Levothyroxine is highly regulated as excessive intake may put you at risk for potentially fatal arrhythmias (irregular heartbeat) and osteoporosis.2 Surgical intervention may be considered if you experience increasing discomfort or breathing problems caused by a goiter. Immunosuppressants are sometimes used to suppress the immune system and prevent further damage to the thyroid. This causes increased risk of infection and illness. While necessary in some cases, conventional treatment options do carry risk and may cause detrimental side effects that may greatly affect your quality of life.
The Naturopathic Approach
Rather than masking your symptoms or preventing the immune system doing its job of protecting your body from foreign invaders, the naturopathic approach for Hashimoto’s thyroiditis focuses on targeting the root cause of the problem, reducing inflammation, avoiding triggers, and supporting the optimal function of your thyroid gland.
Nutrition and Lifestyle
Dietary management and lifestyle interventions are popular approaches to naturally manage Hashimoto’s thyroiditis and increase the likelihood of achieving remission. Since multiple trace elements are vital in maintaining normal thyroid function, dietary intake or, when necessary, appropriate supplementation of iodine, selenium, and zinc can promote the production of thyroid hormones and reduce damage (oxidative stress) to thyroid cells.3 However, too much or incorrect supplementation can have detrimental effects on thyroid and overall health, so this should be carefully guided by your naturopathic physician.
Dairy-free, gluten-free, and soy-free diets are known to reduce irritation and prevent migration of bacteria and food particles across your gut, since a leaky gut has been associated with autoimmune thyroid problems, such as Hashimoto’s thyroiditis.3 Managing autoimmune conditions through dietary changes is complex and should be individualized. Your naturopathic physician can help you determine which dietary changes are best for you, how to heal the intestinal lining to prevent future inflammation, and how to reestablish a healthy intestinal microbiome.
Dairy-free, gluten-free, and soy-free diets are known to reduce irritation and prevent migration of bacteria and food particles across your gut, since a leaky gut has been associated with autoimmune thyroid problems, such as Hashimoto’s thyroiditis.3 Managing autoimmune conditions through dietary changes is complex and should be individualized. Your naturopathic physician can help you determine which dietary changes are best for you, how to heal the intestinal lining to prevent future inflammation, and how to reestablish a healthy intestinal microbiome.
Supplements to Support Thyroid Health
healthy thyroid function & Reduced Inflammation |
optimal thyroid function with Ayurvedic Herbs |
Healthy Balance of Inflammatory factors |
Quality Sleep
As an essential factor for human health, getting restful sleep each day is important to regulate your bodily functions and processes. Particularly, sleep contributes to the production of almost all hormones in the body. Not getting enough quality sleep for a long time suppresses the secretion of your thyroid hormones, eventually affecting thyroid hormone levels and causing you to experience symptoms of hypothyroidism.4 On the other hand, symptoms associated with an underactive thyroid gland may affect the overall quality of your sleep and exacerbate your already present sleeping difficulties. In general, sleep and hypothyroidism share a bidirectional relationship. Following good sleep practices and exploring natural options to help with your sleeping problems are vital in assisting your body to maintain adequate thyroid hormone levels and relieve symptoms associated with Hashimoto’s thyroiditis. To learn more about how to gently support quality sleep, sign up for our Homeopathy for Insomnia Mini-course.
Stress Management
Aside from physical symptoms, Hashimoto’s thyroiditis has severe effects on the mental health and quality of life of individuals diagnosed with the condition, owing to long-term weakness, irritability, problems with memory, and feelings of anxiety or depression. These multiple health and wellness concerns increase your chances of experiencing great stress, leading to more harm. Stress increases cortisol levels in the blood, eventually signaling your thyroid gland to reduce its hormone production and triggering hypothyroidism.5 Stress can also lead to inflammation, which can cause a relapse of your autoimmune symptoms or the acquisition of additional autoimmune diseases! Exploring relaxation techniques, managing stressors, and considering botanical remedies and supplements that will help alleviate your stress are vital options to consider for not only relieving symptoms of Hashimoto’s thyroiditis, but also for helping your body maintain homeostasis despite changes in your environment.
Effectively utilizing alternative and integrative health options to manage your disease condition requires the guidance and support of an experienced provider whose expertise promotes the holistic approach. At Natural Path to Wellness, we are committed to fostering good health through the healing power of nature. Utilizing the gentlest effective approaches, we guide you in choosing the right choices for your holistic health.
Effectively utilizing alternative and integrative health options to manage your disease condition requires the guidance and support of an experienced provider whose expertise promotes the holistic approach. At Natural Path to Wellness, we are committed to fostering good health through the healing power of nature. Utilizing the gentlest effective approaches, we guide you in choosing the right choices for your holistic health.
Improving Your Thyroid Health
Since it is responsible for many of your body’s metabolic processes, impaired thyroid health may have detrimental effects on your quality of life. Although advancements in conventional medicine target the regulation of your thyroid hormones, the standard therapeutic regimen is lifelong and without guarantee that your symptoms are effectively resolved. In addition to targeted treatments, dietary and lifestyle modifications for achieving optimal health are vital aspects of medical management for many disease conditions, such as Hashimoto’s thyroiditis.3 Following a comprehensive treatment plan and regular monitoring of your thyroid function are crucial factors in managing your thyroid health and increasing the likelihood that you can achieve remission.
Improving your thyroid health requires a holistic approach that not only manages your disease condition, but also promotes your well-being. At Natural Path to Wellness, we are committed to nurturing your holistic health through empowering your choices. Embracing the healing power of nature, we prioritize using the gentlest, most effective options to restore health, not just to mask symptoms.
Take charge of your health today! Click here to learn more about the natural path to managing Hashimoto’s thyroiditis.
Improving your thyroid health requires a holistic approach that not only manages your disease condition, but also promotes your well-being. At Natural Path to Wellness, we are committed to nurturing your holistic health through empowering your choices. Embracing the healing power of nature, we prioritize using the gentlest, most effective options to restore health, not just to mask symptoms.
Take charge of your health today! Click here to learn more about the natural path to managing Hashimoto’s thyroiditis.
Author
Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
REFERENCES:
- Klubo-Gwiezdzinska J, Wartofsky L. Hashimoto thyroiditis: an evidence-based guide to etiology, diagnosis and treatment. Pol Arch Intern Med. 2022;132(3):16222. doi:10.20452/pamw.16222
- Mincer DL, Jialal I. Hashimoto Thyroiditis. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 29, 2023.
- Larsen D, Singh S, Brito M. Thyroid, Diet, and Alternative Approaches. J Clin Endocrinol Metab. 2022;107(11):2973-2981. doi:10.1210/clinem/dgac473
- Wang M, Lu X, Zheng X, Xu C, Liu J. The relationship between sleep duration and thyroid function in the adult US population: NHANES 2007-2012. PLoS One. 2023;18(9):e0291799. Published 2023 Sep 21. doi:10.1371/journal.pone.0291799
One in 133 Americans has been diagnosed with celiac disease, making up nearly 1% of the population. But perhaps more concerning is that up to 83% of Americans with celiac disease remain undiagnosed or are misdiagnosed with other conditions. This is very alarming as celiac disease causes your small intestines to become inflamed and damaged, greatly affecting the overall health of your gut! Since it is responsible for absorbing essential nutrients from the food you eat everyday, a damaged small intestine can lead to deficiencies of vitamins and minerals your body needs to stay active and healthy. Globally, an estimated 50% of individuals with celiac disease are undiagnosed, and getting a correct diagnosis takes an average of 6 to 10 years! This highlights a critical need for greater awareness and understanding of this often-overlooked condition so that patients can advocate for themselves for diagnosis and better care.1
If you or a loved one is diagnosed with celiac disease, it is crucial to understand the intricacies of the condition and how best to manage it. At Natural Path to Wellness, your naturopathic medicine advisors are committed to assisting you in learning the essentials of celiac disease and offering insights into its causes, symptoms, and effective natural management strategies suited to your preference and lifestyle. By eating nutrient-dense foods, incorporating anti-inflammatory ingredients, and following practical dietary tips, you can effectively manage your condition and improve your overall health.
If you or a loved one is diagnosed with celiac disease, it is crucial to understand the intricacies of the condition and how best to manage it. At Natural Path to Wellness, your naturopathic medicine advisors are committed to assisting you in learning the essentials of celiac disease and offering insights into its causes, symptoms, and effective natural management strategies suited to your preference and lifestyle. By eating nutrient-dense foods, incorporating anti-inflammatory ingredients, and following practical dietary tips, you can effectively manage your condition and improve your overall health.
What is Celiac Disease?
Celiac disease is an autoimmune disorder triggered by gluten intake that can affect individuals of any race or age, when you are genetically predisposed to the condition. For people with Celiac, eating food containing gluten leads to an immune response that can cause damage to the villi of the small intestine. Villi are tiny, finger-like projections that help in absorbing nutrients from the food you eat. Prolonged irritation of the intestinal villi can cause malnutrition and various health complications over time, inevitably affecting your overall well-being.
Causes of Celiac Disease
While genetics play a significant role, environmental factors greatly contribute to the development of Celiac Disease. Interestingly, some patients with genetic markers for celiac disease may never develop symptoms or may develop symptoms only after significant stressors, illnesses, environmental triggers, or traumas. If you have family members previously diagnosed with Celiac Disease, you should start becoming consciously aware of how the food you eat impacts your body and potential the triggers around you.
Signs and Symptoms of Celiac Disease
Symptoms of celiac disease vary widely and may manifest differently in children and adults, precisely why it is challenging to diagnose the condition. You may experience symptoms seemingly unrelated to the gastrointestinal system or have no symptoms at all! Diarrhea, delayed puberty, short height, loss of appetite, and malnutrition are commonly seen in children with celiac disease. Adults, on the other hand, typically present with cramping, abdominal pain, diarrhea or constipation, and bloating with nausea and vomiting.2
Celiac disease affects other organs in the body, if not properly managed, due to improper absorption of nutrients in the small intestine, putting you at greater risk of developing osteoporosis (brittle bones) and bone loss.2 This increases your risk of having fractures and affects your activities of daily living. Lack of healthy red blood cells due to malabsorption of iron (iron-deficiency anemia) may also develop, causing you to feel extra tired and experience hair loss, breathlessness, and weak muscles. Celiac disease may also affect your reproductive health.
Celiac disease affects other organs in the body, if not properly managed, due to improper absorption of nutrients in the small intestine, putting you at greater risk of developing osteoporosis (brittle bones) and bone loss.2 This increases your risk of having fractures and affects your activities of daily living. Lack of healthy red blood cells due to malabsorption of iron (iron-deficiency anemia) may also develop, causing you to feel extra tired and experience hair loss, breathlessness, and weak muscles. Celiac disease may also affect your reproductive health.
Can Celiac Disease be Medically Treated?
Despite its prevalence, there is currently no known cure for celiac disease and conventional medicine offers little support for diagnosed patients. Unlike allopathic management of other autoimmune conditions, which typically requires medication to weaken your immune system and surgery to remove or repair damaged tissue, managing celiac disease relies solely on complete avoidance of gluten-containing foods.3 Naturopathic medicine utilizes gluten-avoidance with the addition of various therapies designed to help reduce overall inflammation, restore intestinal health, correct nutrient deficiencies and damaged tissues, and prevent acquiring new autoimmune conditions.
Gluten is a protein found in many grains, so this requires you to be conscious of the food you eat and avoid meals including, or contaminated with, wheat, barley, rye, and triticale. While this may seem daunting, it also means that the solution is within your control, potentially leading to lower healthcare costs and a more empowered approach to managing your own health.
Gluten is a protein found in many grains, so this requires you to be conscious of the food you eat and avoid meals including, or contaminated with, wheat, barley, rye, and triticale. While this may seem daunting, it also means that the solution is within your control, potentially leading to lower healthcare costs and a more empowered approach to managing your own health.
Improving Your Intestinal Health
Dietary management and lifestyle adjustments offer an empowering approach to manage symptoms and improve overall quality of life. Strict adherence to a gluten-free lifestyle prevents irritation to your intestinal villi, allowing them to heal and reform. Over time, this can alleviate your symptoms and reduce risks of long-term complications associated with untreated celiac disease. By staying informed, proactive, and committed to a gluten-free lifestyle, you can take control of your health and live your best life everyday.
Beyond dietary changes, lifestyle adjustments are key factors to effectively managing celiac disease. By educating yourself about gluten-containing foods, reading food labels carefully to ensure its ingredients are processed in a “wheat-free” facility, and remaining gluten-free, you can alleviate your symptoms and prevent yourself from having sick days due to gut irritation. Additionally, advocating for your dietary needs in social settings is crucial to avoiding accidental exposure to foods that may contain gluten, making food choices more inclusive, and empowering others to take charge of their health.
Guidance from your naturopathic physician is vital to assist you as you modify your food habits, reduce systemic inflammation, and foster an active and joyful lifestyle, ultimately achieving optimal health! Communicating openly allows for better understanding of the beneficial effects of gluten-free nutrition and receiving personalized recommendations suited for your needs and preferences, making these lifestyle changes easier to apply into your daily routine.
Beyond dietary changes, lifestyle adjustments are key factors to effectively managing celiac disease. By educating yourself about gluten-containing foods, reading food labels carefully to ensure its ingredients are processed in a “wheat-free” facility, and remaining gluten-free, you can alleviate your symptoms and prevent yourself from having sick days due to gut irritation. Additionally, advocating for your dietary needs in social settings is crucial to avoiding accidental exposure to foods that may contain gluten, making food choices more inclusive, and empowering others to take charge of their health.
Guidance from your naturopathic physician is vital to assist you as you modify your food habits, reduce systemic inflammation, and foster an active and joyful lifestyle, ultimately achieving optimal health! Communicating openly allows for better understanding of the beneficial effects of gluten-free nutrition and receiving personalized recommendations suited for your needs and preferences, making these lifestyle changes easier to apply into your daily routine.
Foods that Support Gut Healing
Having strategic food choices that promote healing and reduce inflammation, in addition to avoiding meals containing gluten, helps in maintaining your body’s homeostasis (internal balance). Probiotic-rich foods are essential for gut health, as they introduce beneficial bacteria that aid digestion and support immune function. Fermented foods such as yogurt, kefir, kombucha, sauerkraut, and kimchi are excellent sources of probiotics that help restore gut flora and alleviate symptoms associated with celiac disease. Additionally, fiber-rich foods such as fruits, vegetables, legumes, and gluten-free grains, like quinoa and brown rice, promote regular bowel movements and support your digestive health.
Nutrient-Dense Foods to Correct Deficiencies
Celiac disease often leads to nutrient deficiencies, particularly in iron, calcium, vitamin D, and B vitamins. Iron-rich foods such as lean meats, seafood, spinach, and gluten-free whole grains can help address iron deficiencies. Adequate intake of calcium supports bone health, while vitamin D aids in its absorption and directs calcium to fortify your bones. B vitamins, on the other hand, are essential in producing energy for your body’s daily needs and delivering signals from your brain for your organs to function properly. Following a well-balanced diet rich in nutrient-dense foods, will help keep your bones healthy and body energized so you can do the activities you enjoy!
Anti-Inflammatory Ingredients
Eating anti-inflammatory foods can help reduce pain and inflammation associated with celiac disease. Ginger (Zingiber officinale), famous for its anti-inflammatory properties, can be incorporated into cooking or taken as an herbal remedy to reduce inflammation and support immune function.4 Talking with your naturopathic physician will help you explore which anti-inflammatory options are best for your holistic health. You can even make your own fluffy almond flour banana pancakes at home!
Gluten-Free Whole Grains and Alternatives
While traditional gluten-containing grains are off-limits for patients with celiac disease, numerous gluten-free alternatives can provide essential nutrients for optimal body function. Quinoa, brown rice, buckwheat, and millet are versatile grains that offer fiber, vitamins, and minerals necessary for a well-balanced diet. These grains can be prepared into various dishes, from salads to soups, making sure you are able to enjoy a diverse, nutritious, and delicious meal.
How Naturopathic Medicine Can Help You
Navigating Celiac Disease requires more than just avoiding gluten. It involves understanding the nuances of gluten-free living, managing nutritional deficiencies, reversing tissue damage, preventing future flares, and addressing potential complications. Naturopathic medicine offers a truly holistic health approach that can provide invaluable guidance as you heal from within. The combined benefits of personalized naturopathic and nutrition education and ongoing support to effectively support your gut health will not only help in alleviating symptoms of celiac disease, but also assist your body as it heals itself.
At Natural Path to Wellness, we assist you in making empowered choices for your intestinal and overall health. All of our Naturopathic Physicians/Naturopathic Medicine Advisors hold doctorates in naturopathic medicine from CNME-accredited medical schools. Through their mentorship, you will learn natural approaches to health that will benefit your overall well-being, assisting you as you heal from within and address the root causes of your health issues. Our services include personalized education on diet and lifestyle, as well as supplements, botanical medicine, and other naturopathic modalities, tailored to meet your unique needs.
Whether you're newly diagnosed or seeking alternative approaches to manage celiac disease, our team is dedicated to empowering you on your journey towards wellness. Through personalized health education and ongoing support, we help you work toward your goals for optimal health and vitality through the healing power of nature. Discover how our team can assist you in restoring your optimal health and navigating life with celiac disease.
At Natural Path to Wellness, we assist you in making empowered choices for your intestinal and overall health. All of our Naturopathic Physicians/Naturopathic Medicine Advisors hold doctorates in naturopathic medicine from CNME-accredited medical schools. Through their mentorship, you will learn natural approaches to health that will benefit your overall well-being, assisting you as you heal from within and address the root causes of your health issues. Our services include personalized education on diet and lifestyle, as well as supplements, botanical medicine, and other naturopathic modalities, tailored to meet your unique needs.
Whether you're newly diagnosed or seeking alternative approaches to manage celiac disease, our team is dedicated to empowering you on your journey towards wellness. Through personalized health education and ongoing support, we help you work toward your goals for optimal health and vitality through the healing power of nature. Discover how our team can assist you in restoring your optimal health and navigating life with celiac disease.
Supplements to Support Celiac recovery by helping to:
Repair intestines & Reduce inflammation
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repair intestines & calm Immune response
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repair intestines & calm Immune response
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Author
Niño Vivares is a versatile writer and social media manager with a passion for helping people engage with new information. As a published author with two books, he has honed his expertise in writing and communications while collaborating on multidisciplinary projects globally.
Edited by Kate Nemenzo
REFERENCES:
- Celiac disease: Fast facts. Beyond Celiac. October 4, 2023. Accessed August 2, 2024. https://www.beyondceliac.org/celiac-disease/facts-and-figures/.
- Tarar ZI, Zafar MU, Farooq U, Basar O, Tahan V, Daglilar E. The Progression of Celiac Disease, Diagnostic Modalities, and Treatment Options. J Investig Med High Impact Case Rep. 2021;9:23247096211053702. doi:10.1177/23247096211053702
- Posner EB, Haseeb M. Celiac Disease. In: StatPearls. Treasure Island (FL): StatPearls Publishing; August 8, 2023.
- Mao QQ, Xu XY, Cao SY, et al. Bioactive Compounds and Bioactivities of Ginger (Zingiber officinaleRoscoe). Foods. 2019;8(6):185. Published 2019 May 30. doi:10.3390/foods8060185
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In a prior blog post, we explored the importance of the microorganisms in our intestines. Our bodies have a symbiotic relationship with the microorganisms in our gut, meaning that each party benefits from the other.1 Let’s take a closer look at how these important bacteria and viruses protect our intestines.
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A Balancing Act
The intestines function to break down food and absorb what is necessary for the body: the nutrients, water, and electrolyte contents. While absorbing the nutrients and water from the foods we eat is important, the intestines need to maintain a balance of permeability in order to regulate what comes in and out of the body.2 Permeability is a measure of how easily substances can pass through a type of barrier. In this case, nutrients must come in, but harmful bacteria and other pathogens must stay out.1
The microbiota in the gut play an important role in maintaining the intestinal lining. When the balance is disrupted, or the intestines become increasingly open to harmful compounds, the body produces inflammation in order to combat the effects of these substances. The inflammation alerts the body’s immune response to try to fight the source. Long lasting inflammation can eventually lead to infections, food allergies, or intestinal disorders, including celiac disease and irritable bowel syndrome. Additionally, due to the gut-brain axis, the permeability of the intestines has connections with mental health disorders, like depression.2
The microbiota in the gut play an important role in maintaining the intestinal lining. When the balance is disrupted, or the intestines become increasingly open to harmful compounds, the body produces inflammation in order to combat the effects of these substances. The inflammation alerts the body’s immune response to try to fight the source. Long lasting inflammation can eventually lead to infections, food allergies, or intestinal disorders, including celiac disease and irritable bowel syndrome. Additionally, due to the gut-brain axis, the permeability of the intestines has connections with mental health disorders, like depression.2
Maintaining Structure
A way that the body prevents the development of disease is through the protective lining of the intestines. There are three primary layers that comprise the intestinal barrier, one being the epithelial layer. The epithelial layer is rightly named as it is made up of intestinal epithelial cells.2 Epithelial cells form the barriers inside and outside of the body, including the skin. There is a high turnover of the epithelial cells that form part of the intestinal barrier, meaning approximately every 5 days new cells are formed to line the intestines.1
Between these epithelial cells, proteins create tight junctions that regulate what enters and leaves the intestines, otherwise known as intestinal permeability.2 The tight junctions have selective permeability, which means that they decide to let some molecules pass through while blocking other types of molecules, like harmful bacteria or viruses.3 Infectious pathogens can bind to these proteins and interfere with the tight junction’s ability to control permeability, allowing more pathogens to be transferred through the intestines. This is commonly referred to as leaky gut syndrome, or intestinal hyperpermeability.2
Between these epithelial cells, proteins create tight junctions that regulate what enters and leaves the intestines, otherwise known as intestinal permeability.2 The tight junctions have selective permeability, which means that they decide to let some molecules pass through while blocking other types of molecules, like harmful bacteria or viruses.3 Infectious pathogens can bind to these proteins and interfere with the tight junction’s ability to control permeability, allowing more pathogens to be transferred through the intestines. This is commonly referred to as leaky gut syndrome, or intestinal hyperpermeability.2
Supplements for Intestinal Health
Intestinal Repair Powder |
Intestinal Healing probiotic |
boost effect of akkermansia |
Back in Balance
It is critical that the intestinal barrier serves its purpose to separate your body systems from potential microbial invaders or irritants present in your food. In promoting healing, it is important to address the underlying cause of the inflammation to prevent recurrence.3 For example, excessive consumption of alcohol and strenuous physical activity are risk factors for developing a leaky gut.2 Diet is another important factor in protecting the barrier in our intestines. Regularly eating foods high in inflammatory fats or processed carbohydrates, as is common in the Western diet, could contribute to the disruption of the microbiome that supports the lining.1 Ensuring that you are consuming enough vitamins in the foods you eat is an important first step in healing the intestinal lining.
Vitamin A, in particular, contributes to the growth of the cells in the intestines so that they can be replaced every 5 days.1 Some food items are fortified with vitamin A in its preformed version known as retinol. Vitamin A supplementation, while available, can be unsafe and you should talk with a qualified professional before supplementing. We recommend whole foods that naturally contain vitamin A (often identifiable by their orange color), such as a variety of fruits and vegetables. Some examples are:
Additionally, Vitamin D supports the intestinal barrier.1 Our bodies primarily produce Vitamin D in the skin after exposure to the sun, so enjoying time outdoors in the sunshine is another way to support the gut! However, there are ways to add Vitamin D to your diet if you are braving the winter months, spending a lot of time indoors, or have a darker skin pigment. Orange juice, dairy products, and cereals are examples of foods that may be fortified with vitamin D, but it is usually a lower quality, less bioavailable form (D2) than is available through practitioner-grade supplementation. Many people need to supplement, but you should ask your healthcare provider to test your level before starting a vitamin D3 supplement. Vitamin D naturally occurs in:
We can’t neglect the importance of the microorganisms in the intestines as we are discussing healing the intestinal lining. The microbiota maintain the intestinal lining in many ways, including by making short chain fatty acids (SCFAs). These SCFAs help regulate the tight junctions that fill the gaps between intestinal cells and regulate movement in and out of the intestines. SCFAs are produced by the microorganisms from the fiber in the foods we eat.1 Therefore, prebiotics and probiotics are a great way to support the health of the microorganisms in the gut. Check out our blog post “The Connection Between the Gut and the Brain” to learn more about how to include prebiotics and probiotics in your diet for overall gut health!
Vitamin A, in particular, contributes to the growth of the cells in the intestines so that they can be replaced every 5 days.1 Some food items are fortified with vitamin A in its preformed version known as retinol. Vitamin A supplementation, while available, can be unsafe and you should talk with a qualified professional before supplementing. We recommend whole foods that naturally contain vitamin A (often identifiable by their orange color), such as a variety of fruits and vegetables. Some examples are:
- Leafy greens, like kale & broccoli
- Squash, such as pumpkin or summer squash
- Other vegetables include tomatoes, red bell peppers, & carrots
- Fruits, like cantaloupe & mango
Additionally, Vitamin D supports the intestinal barrier.1 Our bodies primarily produce Vitamin D in the skin after exposure to the sun, so enjoying time outdoors in the sunshine is another way to support the gut! However, there are ways to add Vitamin D to your diet if you are braving the winter months, spending a lot of time indoors, or have a darker skin pigment. Orange juice, dairy products, and cereals are examples of foods that may be fortified with vitamin D, but it is usually a lower quality, less bioavailable form (D2) than is available through practitioner-grade supplementation. Many people need to supplement, but you should ask your healthcare provider to test your level before starting a vitamin D3 supplement. Vitamin D naturally occurs in:
- Fish, including salmon, swordfish & tuna
- Egg yolk
- Beef liver & cod liver oil
We can’t neglect the importance of the microorganisms in the intestines as we are discussing healing the intestinal lining. The microbiota maintain the intestinal lining in many ways, including by making short chain fatty acids (SCFAs). These SCFAs help regulate the tight junctions that fill the gaps between intestinal cells and regulate movement in and out of the intestines. SCFAs are produced by the microorganisms from the fiber in the foods we eat.1 Therefore, prebiotics and probiotics are a great way to support the health of the microorganisms in the gut. Check out our blog post “The Connection Between the Gut and the Brain” to learn more about how to include prebiotics and probiotics in your diet for overall gut health!
Author
Daelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
Edited by Kate Nemenzo.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information. Write something about yourself. No need to be fancy, just an overview.
References
- Bischoff SC, Barbara G, Buurman W, et al. Intestinal permeability — a new target for disease prevention and therapy. BMC Gastroenterol. 2014;14:189. Published 2014 Nov 18. doi.org/10.1186/s12876-014-0189-7
- König J, Wells J, Cani PD, et al. Human Intestinal Barrier Function in Health and Disease. Clin Transl Gastroenterol. 2016;7(10):e196. Published 2016 Oct 20. doi.org/10.1038/ctg.2016.54
- Odenwald MA, Turner JR. Intestinal Permeability Defects: Is It Time to Treat? Clin Gastroenterol Hepatol. 2013;11(9):1075-1083. Published 2013 Jul 12. doi.org/10.1016/j.cgh.2013.07.001
Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are conditions that can impact reproductive-aged women, adolescent girls, and other people who menstruate. Physical and emotional symptoms caused by changes in hormone levels may begin as early as two weeks before getting their monthly period. Many may experience headache, abdominal pain, seemingly random food cravings, emotional outbursts, and feelings of exhaustion that can affect their daily activities and mood. It is estimated that PMS affects nearly 50% of people who menstruate, while some studies estimate that 80% to 90% experience at least one symptom of PMS. Furthermore, 2.5% to 3% of women have symptoms categorized as PMDD, a more severe form with extreme mood changes.1,2 Rate of prevalence varies across studies but is important for raising awareness, particularly due to the fact that patients with ovaries can have PMS/PMDD regardless of gender identity.2
Understanding PMS
PMS occurs in the luteal phase of your menstrual cycle, which is the time just before you get your monthly period.2 During the luteal phase, your body mainly produces progesterone, which is a hormone secreted by the ovaries to prepare the uterus for pregnancy. However, when pregnancy does not occur, progesterone is broken down into substances that may affect your brain’s chemical messengers together with estrogen, affecting your mood and bodily functions. Mood swings during the luteal phase may occur because fluctuations in progesterone and estrogen affect serotonin, which is known as the “happy hormone.” These changes can make daily activities more difficult and affect your overall well-being.
Signs & Symptoms
Symptoms can last for only 2 days or the full 2-week span of the luteal phase, with the worst symptoms usually occurring 2 days before your period.1 Symptoms of PMS may include:
- Acne
- Back pain
- Fatigue
- Mood swings or irritability
- Headaches
- Bloating
- Constipation or diarrhea
- Breast tenderness
- Brain fog
- Crying spells
- Anxiety or depression
Allopathic Pharmaceutical Treatment
Many factors contribute to the development of PMS/PMDD, including genetic predisposition and fluctuations in estrogen and progesterone levels.1,2 However, the reason as to why PMS/PMDD occur is still unknown. The diagnosis of PMS is entirely based on self-reported signs and symptoms, with no specific diagnostic tests available to confirm it.3 Interestingly, selective serotonin reuptake inhibitors (SSRIs), commonly used to treat depression, are sometimes utilized for PMS/PMDD treatment to increase serotonin levels and boost mood. Hormonal contraception is another pharmacological treatment method that blocks the rise of estrogen and progesterone during the luteal phase, minimizing symptoms which high levels of these hormones can cause.2 However, long-term use of hormonal contraceptives may increase your risks of having fatal blood clots and hormonal imbalances due to its effects on how your body naturally produces hormones.
Natural Ways to Remedy PMS
“Regardless of the specific type of exercise, regular physical activity appears to be effective in alleviating pain, constipation, and breast sensitivity, as well as psychological symptoms such as anxiety and anger...” - Liguori et al.
On average, a woman will have 450 periods during her lifetime.4 For those with PMS/PMDD symptoms, alleviating discomfort is important for improving quality of life. It is important to remember that certain conditions like chronic fatigue syndrome, depression, and irritable bowel syndrome (IBS) can have similar symptoms. Talking with your naturopathic doctor about your symptoms helps to rule out other conditions.
Lifestyle factors greatly influence PMS symptoms. Regular intake of fast food, fried meals, sugary drinks, and alcohol, as well as limited exercise and sleep, may exacerbate your discomfort. Additionally, stress can amplify the sympathetic nervous system, which is responsible for your fight or flight response. Its activation may increase the intensity of uterine contractions, leading to heightened pain.2 Inflammation in the body additionally influences how you respond to stress. While estrogen and progesterone have anti-inflammatory effects, their levels decrease after ovulation, resulting in increased inflammation and potentially worsened symptoms.1
There are many naturopathic, non-pharmacological options including diet modification, massage therapy, exercise, and light therapy.1 Diet modification is particularly essential since common deficiencies associated with PMS symptoms include calcium, vitamin B, vitamin K, vitamin E and magnesium. Some strategies to help prevent or reduce symptoms include:
Lifestyle factors greatly influence PMS symptoms. Regular intake of fast food, fried meals, sugary drinks, and alcohol, as well as limited exercise and sleep, may exacerbate your discomfort. Additionally, stress can amplify the sympathetic nervous system, which is responsible for your fight or flight response. Its activation may increase the intensity of uterine contractions, leading to heightened pain.2 Inflammation in the body additionally influences how you respond to stress. While estrogen and progesterone have anti-inflammatory effects, their levels decrease after ovulation, resulting in increased inflammation and potentially worsened symptoms.1
There are many naturopathic, non-pharmacological options including diet modification, massage therapy, exercise, and light therapy.1 Diet modification is particularly essential since common deficiencies associated with PMS symptoms include calcium, vitamin B, vitamin K, vitamin E and magnesium. Some strategies to help prevent or reduce symptoms include:
- Increase weekly exercise to at least 150 minutes of moderate activity. Whatever kind of physical activity (swimming, yoga, aerobics, walking, etc.) works best for you. The important thing is to make it a consistent habit.5
- Drink a minimum of 64 ounces of water each day. You could spice up your water bottle with some lime, lemon, or cucumber slices.
- Limiting alcohol and caffeine can improve sleep quality for overall health and alleviate PMS symptoms. Avoid drinking caffeine after 2 p.m. to help prevent sleep disruption.
- Reduce salt intake by choosing fresh ingredients to help alleviate some symptoms of PMS. Processed foods often contain large amounts of salt that can contribute to bloating, swelling, and breast tenderness. On the other hand, leafy greens provide magnesium, iron, calcium, and vitamin K, which may help reduce cramping during menstruation.
- Boost vitamin D levels by eating vitamin D-rich foods, such as egg yolks and salmon. And don’t forget about natural sunlight!
- Increasing calcium intake through dairy foods can help reduce fluctuations in mood. Calcium-rich foods also include kefir, broccoli, yogurt, and kale. Furthermore, complex carbohydrates like sweet potatoes and unprocessed oats can help stabilize mood and reduce cravings.
- Consuming high-fiber foods can help reduce gastrointestinal symptoms. At least 30 grams of daily fiber is an important component of the female diet. Regular bowel movements also help your body to clear excess hormones.
- Eating foods rich in Omega-3 fatty acids, such as fish and some nuts, lessen inflammation that can exacerbate PMS symptoms. Chia seeds are a great source of Omega-3 and fiber.
- Indulge in your chocolate cravings by eating dark chocolate made with small amounts of minimally-processed sugars (such as honey, maple, raw cane sugar, and coconut) which contains magnesium, manganese, theobromine, antioxidants, and fiber. These are several great benefits to adding a little sweetness!
-
Using essential oils, diluted in a carrier oil and applied topically to the abdomen, may also help to alleviate symptoms. Some helpful combinations include:
- Clary sage oil for hormone balance
- Cypress oil to prevent cramping and improve circulation
- Lavender oil to limit tension and cramping
Some of our favorite menstrual cycle supplements
To reduce bleeding |
For cramping |
For extra iron |
Naturopathic Care for Improving Your Menstrual Health
General education concerning reproductive health is an important component of promoting menstrual health.1 Naturopathic medicine offers the tools to help you understand and address your menstrual cycle and potential PMS/PMDD symptoms. Furthermore, your team can assist you in learning about holistic supplementation and herbal remedies that can alleviate discomfort you may be experiencing prior to menstruation. The tips provided in this article may offer some relief, but often cannot substitute a personalized health plan due to the unique nature of your case. Your team at Natural Path to Wellness can guide you on a more specific course of action towards improved health. Explore the naturopathic approach to improving your menstrual health today!
Author
Daelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
Edited by Kate Nemenzo.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
References
- Gudipally PR, Sharma GK. Premenstrual Syndrome. StatPearls. 2023. Published 17 July 2023. https://www.ncbi.nlm.nih.gov/books/NBK560698/
- Tiranini L, Nappi RE. Recent advances in understanding/management of premenstrual dysphoric disorder/premenstrual syndrome. Fac Rev. 2022; 11:11. Published 28 Apr 2022. doi.org/10.12703/r/11-11
- Zehravi M, Maqbool M, Ara I. Unfolding the mystery of premenstrual syndrome (PMS): an overview. Int J Adolesc Med Health. 2022;35(1):9-13. Published 2022 Sep 19. doi:10.1515/ijamh-2022-0023
- Chavez-MacGregor M, van Gils CH, van der Schouw YT, Monninkhof E, van Noord PA, Peeters PH. Lifetime cumulative number of menstrual cycles and serum sex hormone levels in postmenopausal women. Breast Cancer Res Treat. 2008;108(1):101-112. doi:10.1007/s10549-007-9574-z
- Liguori F, Saraiello E, Calella P. Premenstrual Syndrome and Premenstrual Dysphoric Disorder's Impact on Quality of Life, and the Role of Physical Activity. Medicina (Kaunas). 2023;59(11):2044. Published 2023 Nov 20. doi:10.3390/medicina59112044
THE BLOG AT NATURAL PATH TO WELLNESS
AuthorS
Natural Path to Wellness values community education and welcomes contributions from writers with a background in Naturopathic Medicine, natural health and wellness, herbalism, homeopathy, Nature Cure, and more.
Medical Reviewer:
Marney Johnson, ND, MSCI-TS is a Naturopathic Doctor and Naturopathic Medicine Advisor with a background in allopathic (standard American medicine) medical research, Dr. Johnson, is uniquely qualified to evaluate current scientific research and offer insight to help you make sense of how you can integrate natural medicine into your health plan. She is passionate about the roles of Nutrition, Lifestyle, and Nature in health and constantly seeks new ways to make these accessible through food as medicine, encouraging new, healthy habits, and promoting interaction with Nature in its many forms.
Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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