Estrogen is a vital hormone needed by the body to sustain processes that keep it alive and well. However, too much estrogen relative to progesterone, its balancing hormone, can cause chaos, eventually causing reproductive and metabolic problems which we want to avoid as much as possible. This is where naturopathy comes in! One of the goals of naturopathic medicine is to help your body balance hormone levels in the body efficiently with the help of the healing power of nature, preventing the consequences of estrogen dominance to your health!
The Estrogen Irony
Hormones play a major role in making our bodies actually work. Among them, estrogen is present and equally essential in both sexes for survival. This hormone is important in maintaining healthy blood glucose levels, strong bones, fertility, and offers protection against heart disease. However, estrogen, ironically, can become the center of health problems, from infections and immune dysfunction, to degenerative diseases, when too much or too little of it is present in the body. This is why elderly females often experience bone degeneration after menopause, because the body is not able to produce adequate levels of estrogen anymore.
Specifically, too much estrogen or low levels of progesterone in comparison to estrogen can lead to a phenomenon termed “estrogen dominance.”1 This excess can overstimulate estrogen receptors in the body responsible for driving cell regulation and action, eventually causing harm to organs that require estrogen to function (e.g. almost every organ in the body). As such, estrogen is essential in preventing inflammation, but it can also be the reason behind inflammation.1 This may put you at risk of having polycystic ovary syndrome (PCOS), infertility problems, or breast enlargement or increased density.1 Hence, taking care of your hormones is as essential as taking care of each organ system in the body, because your organs need hormones to drive them. Signs and Symptoms of Estrogen Dominance
The clinical manifestations of estrogen dominance can be compared to what you may experience when you have hormonal imbalance. Physically, you may have severe menstrual cramps, headaches, bloating, or breast pain. Emotionally, you may feel anxious or irritable, and even have problems focusing on a certain task! These bothersome signs and symptoms are your body’s way of saying that it needs your help because it is experiencing problems balancing out your hormones!
Causes of Estrogen Dominance
Estrogen is filtered out by the liver and metabolized through the gut. Hence, estrogen dominance can be caused by problems within these essential organs. As such, liver problems caused by exposure to toxins, unhealthy diet, and improper use of medications can affect the liver’s optimal functioning, thereby preventing its efficiency in filtering out estrogen. On the other hand, estrogen metabolism through the gut is primarily driven by estrobolome, which is innately present in the gut microbiota to deconjugate and reactivate this essential hormone, thereby affecting its circulating levels in the body.2 This means that an imbalance in the population of your gut microbiota can significantly impact estrogen levels and increase your risk of developing estrogen-related disease conditions, when not properly addressed!
Another intriguing (and commonly man-made) cause of estrogen imbalance are xenoestrogens, which are chemicals that can be found in plastic containers, laundry detergents, and even your favorite skincare product! Xenoestrogens are estrogen mimics, in that they act similarly to estrogen to cause damage and destruction! These chemicals are especially dangerous because they are easily able to enter and accumulate within the body, triggering the development of life-threatening diseases such as cancer.3 The Naturopathic Approach
The role of estrogen in maintaining your body’s internal homeostasis cannot be understated, which is why maintaining healthy levels of this vital hormone is essential to prevent diseases caused by too much or too little estrogen. Through dietary and lifestyle changes, personalized herbal formulations, and conservative use of specialized hormone testing, you can reverse estrogen dominance and rebalance hormone levels.
At Natural Path to Wellness, your team of naturopathic medicine advisors will guide you through understanding and avoiding estrogen dominance, helping to nurture adequate hormone levels for your optimal health. Whether you are still starting your health and wellness journey or want to explore what nature has to offer, we are here to help. Talk to us today! 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:
 Artificial intelligence (AI) has taken the world by storm, helping to solve problems and answer even the most difficult question in just a few keyboard clicks. While the use of AI has some perks, especially when used as a guide in explaining procedures and answering problems, it will never replace the roles of the health care team in delivering evidence-based and tailored medical interventions to patients. It is a tool that your healthcare provider can use, but it can never be your healthcare provider. This blog post uncovers the impact of artificial intelligence and how its reliability in diagnosing and managing certain disease conditions can fluctuate, leading to potential misdiagnoses, misinterpretations, and consequently, the wrong treatment plan for the patient. The Major ShiftTalks on how artificial intelligence can revolutionize healthcare is not new, especially since quite a few industries have shifted to using this technology in their daily operations. However, this debatable issue has become a reality in the country, especially in the state of Utah, which now legally allows artificial intelligence in supplementing clinical decisions when renewing and adjusting prescriptions. This act is considered the first in the world which makes use of an AI platform to decide whether patients with chronic conditions should have their prescriptions updated and renewed.1 The major reason for this shift is to prevent the ongoing problem of medication non-compliance, where people refuse to regularly take their maintenance medications due to staggering costs, eventually worsening diseases and causing added problems their health. The ProblemArtificial intelligence can be a wonderful tool in improving healthcare delivery systems, but its use should only be an adjunct or supplement to the healthcare provider; not replace the role of your doctor in helping you manage your overall health. The beauty of medicine, especially naturopathic care, lies on the connection between you and your naturopathic doctor, where you both work together to help you understand what your body needs to nurture the processes that keep it strong and healthy. It should not be just a mere transaction that reviews symptoms for a prescription refill. Additionally, the reliability of the tool in adequately assessing your health problems still needs further trials and tests. The Safety GapThe core of medicine relies on evidence-based data from years of research and education. While artificial intelligence is equipped with the abilities to browse through the internet and gather data, it may have problems differentiating between reliable studies and fake news from famous websites. In connection, artificial intelligence may recommend certain medications or supplements that may cause more harm than good to your health. For example, it may recommend the use of a certain herb that, although considered safe for the general population, may be contraindicated for you, such as those herbal medications that interact with anticoagulants used by people with heart problems or thyroid drugs given in people with thyroid disorders. Naturopathic medicine bridges the gap between traditional wisdom and modern science. As such, we have a unique perspective and philosophy on health. Additionally, we draw on some resources that AI doesn’t have access to and then combine that with evidence-based research, clinical expertise, and our knowledge of you and your goals and lifestyle. This can not be replicated by machine. In fact, recently, we wanted to test it out for ourselves, so we asked questions as though we were a pregnant patient wanting supportive herbs and supplements for the health of mom and baby. The response recommended some solid, generic recommendations…but it also recommended an herb that can cause miscarriage! When asked, it seemed unaware of the dangers of this herb and claimed that it could be safely used in pregnancy. The consequences of someone following that advice would be devasting. Why did this happen?
The Difference Artificial intelligence focuses on symptoms, not the whole person. On the other hand, your naturopathic doctors read beyond symptoms and target the root causes of your health problems. Simply put, AI refills your blood pressure medications for you, but the naturopathic approach examines the causes behind blood pressure imbalance, such as your diet, environment, and organ health. Your healthcare provider’s expertise is needed in managing health concerns. In connection, history taking and physical examination should be done during every healthcare visit, both of which need a keen clinical eye from your doctor brought by years of training in managing patients. On the other hand, artificial intelligence can be a wonderful adjunct in supporting a health practice’s everyday activities. The Naturopathic ApproachNaturopathic care considers the whole person, not just managing symptoms. Although the use of artificial intelligence is revolutionary, with features improving throughout time, it will never replace the partnership between you and your naturopathic doctor to address your unique health problems. It can be used to organize health data, but it should never be used to authorize the care of a person. At Natural Path to Wellness, your team of naturopathic care providers will work with you to help you discover the best natural and holistic options for your health. Talk to us today! 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:
Vegetables are good sources of essential minerals that you need to maintain good health. Despite being wonderful sources of health benefits, some people prefer not to eat vegetables! A good example is broccoli (Brassica oleracea), a vegetable that may be a staple in one family’s dinner menu, but totally excluded in another due to taste or texture preferences. The good news is that broccoli, because of its abilities in nurturing your optimal health, can now be enjoyed as supplements (perfect for those who do not like how actual broccoli tastes)! This blog post takes a look at the wonders of broccoli for your health, especially towards regulating inflammation and fighting oxidative stress.
Historical Roots
Broccoli belongs to the cabbage family, along with cauliflower, and is visually distinct due to its small flower heads and longer stems.2 This nutritious powerhouse has been a food staple for over 8000 years! Interestingly, people have been eating broccoli a lot in the past decade after becoming aware of its richness in vitamins, minerals, antioxidants, and fiber, while being low on calories.
The Benefits of Broccoli
Broccoli is rich in vitamins, minerals, and active compounds that work in the vast majority of processes that nurture optimal functioning and offer protection from damage against different causes of disease.
Food Vs Supplements
While broccoli supplements exist to help cater to different preferences in the market today, nothing can ever beat eating the whole vegetable itself! This is because broccoli vegetable is also rich in fiber, which can help remove toxins in the gut and excrete them outside the body. Because the fiber in broccoli helps add bulk to your stool, it consequently prevents constipation and promotes regular bowel movement, thereby nurturing your intestinal health. Additionally, all plants contain multiple phytochemicals (naturally-occurring plant compounds), minerals, and vitamins that work together to increase absorption and activation of each other and your body’s processing of the nutrients. Eating the whole vegetable means you benefit from the cooperative action of all of these amazing compounds. For example, did you know that broccoli is a great source of calcium? So, while your primary focus may be reducing cell damage, eating the whole vegetable also means you are supporting healthy bones and teeth as a bonus! From a vegetable-loving perspective, eating whole broccoli adds flavor and texture to your meals, and at the same time encourages you to explore different dishes that make broccoli the start of the meal!
The Naturopathic Approach
Broccoli is a perfect example of how nature is equipped with wonderful resources that help nurture our body’s optimal health. Its amazing health properties, whether enjoyed through whole vegetables or supplements, is best guided by a naturopathic doctor, whose expertise in what nature has to offer can help you determine the best natural solutions for your unique case and preference. At Natural Path to Wellness, your team of naturopathic medicine advisors will empower you through this journey of recovery and healing. Talk to us today!
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:
AuthorKate Nemenzo's 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! 
Matcha green tea has become an influential energy staple all over the world in recent years, often causing a frenzy of people who swear by this drink to give them the morning boost they need to kickstart another day of work. This powerful tea leaf has grown from being sold in local boutique tea shops to being loved by the population, eventually leading to supply shortages due to high demand! For matcha lovers, this natural plant is considered the best of both worlds, because it is packed with health benefits and rich flavors that makes every sip healthy and enjoyable. But what makes matcha truly special?
What Sets Matcha Apart from Regular Green Tea?
Matcha is a type of green tea that is grown and cultivated in Japan. Unlike regular green tea where you need to steep leaves before drinking and discard them after, matcha lets you enjoy the entire leaf in powdered form, thereby soaking up all the benefits the plant has to offer! The traditional process of creating matcha powder is very intricate as only the finest young leaves are selected, steamed, and cleaned before being finely ground into a vibrant powder to achieve matcha’s special bright green color and smooth flavor.1 Matcha is then whisked with water or milk to create a frothy, rich drink with a unique hint of umami, nuts, and nature.
The Health Benefits of Matcha
Precautions and Optimal Use
Although matcha green tea has wonderful benefits for your health, it does not necessarily mean that it is completely free of causing adverse side effects on your health, especially with excessive use. Matcha contains higher amounts of caffeine than regular coffee and too much of its consumption in a day may lead to palpitations (a feeling of rapid or irregular heartbeat), anxiety, and sleep disruptions. Scheduling your matcha fix earlier in the day can prevent these problems from affecting your overall health. Additionally, drinking more than three cups of matcha in a day can cause iron deficiency, which is an essential nutrient that your body needs to create healthy blood cells, provide oxygen to your tissues, and nurture vital processes within.4 This can happen because substances present in matcha green tea can affect the absorption and transport of iron in the intestines from the food you eat.
The Naturopathic Approach
Matcha green tea can be your next source of flavor and energy boosts, with conscious and proper use. It is a perfect example of the abundant resources that nature can offer to nurture your health and well-being, while still taking care of your taste buds! At Natural Path to Wellness, your team of naturopathic medicine advisors will help you discover the right natural options for your optimal health, according to your unique body and preferences. Talk to us today!
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:
AuthorKate Nemenzo's 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! 
Do you ever feel so extra tired that your mind starts shutting down but it still struggles to fall asleep? Essential neurotransmitters in your brain may need to be regulated with a citrusy touch! Lemon balm (Melissa officinalis) is a powerful herb that supports and soothes your nervous system, without the groggy feeling that you may have previously felt after taking sedatives to achieve restful sleep. Lemon balm also works wonders beyond the mind, as it can help nurture healthy microbial balance in the gut. This blog post uncovers the wonders of lemon balm for your health, helping you determine whether this magical garden herb should be added to your daily regimen!
What is Lemon Balm?
Lemon balm (Melissa officinalis) is a member of the mint family which has been used by many cultures to help manage stomach problems, reduce stress, enhance mood, heal wounds, and manage skin problems. Because of its wide array of health benefits, different preparations of lemon balm are available today! Lemon balm can be found as one of the ingredients of your favorite teas, skincare products, essential oils, supplements, and tinctures!1
Botanical Profile
Lemon balm is rich in active components, such as rosmarinic acid and flavonoids, that boost it with antioxidant and anti-inflammatory properties to nurture your body and simultaneously prevent unnecessary, harmful stress.1 Ursolic and oleanolic acids, which are abundantly present in lemon balm, exert anti-inflammatory and antimicrobial effects that can help protect you against infections from the outside environment and microorganisms that naturally inhabit the body.1
The Benefits of Lemon Balm
Safety and Considerations
Lemon balm is a safe and effective herbal remedy to nurture the health of the general population, without major adverse effects associated with its use. However, its components and target pathways may cause significant effects to special populations, such as pregnant women, lactating women, and people with other comorbidities (coexisting health conditions). It is important to remember that consulting your healthcare provider or naturopathic doctors should be done first before using lemon balm, as well as other herbal preparations, to make sure it is safe and will not cause harmful effects when combined with other medications or supplements you may be taking to nurture your health.
The Naturopathic Approach
Lemon balm is a powerful plant that proves the wonderful resources that nature can offer to nurture your optimal health. Its abilities to fight off inflammation, nurture essential neurotransmitters in the brain that keep vital functions in check, and promote microbial balance in the gut make it a powerhouse that may just be right for your special health concerns and preferences. At Natural Path to Wellness, your team of naturopathic medicine advisors will help you discover the wonders of nature in supporting your body’s abilities to heal itself and function optimally. Talk to us today!
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. REFERENCE:
AuthorKate Nemenzo's 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!  We have come to the last part of our burnout blog series. From understanding burnout to managing it, the main goal should be to support your body’s natural abilities to adapt and maintain balance in the face of stress and burnout. In this section, we will uncover the different steps and strategies that you can apply daily to finally conquer burnout! STEP #1: Heal Your Nervous SystemThe most crucial step should be to heal your nervous system, which is where signals that perceive stress and responses that act on stress all come together. This can be done through optimal nutrition and supplements that nurture your nerves and brain structures. Plant adaptogens, for instance, can help nurture your body’s abilities to cope with stress through supporting the pathways that control your stress response. The second and third parts of this burnout series are dedicated to discovering the right supplements and herbal remedies that help protect and nurture your nervous system! STEP #2: Master Your SleepRest is very important for the body’s optimal recovery after a long and tiring day. Compromising your sleep means damaging your body’s abilities to recuperate and recharge. In the face of burnout, a good night’s rest should be a top priority! This can be achieved through setting a consistent time for rest and sleep, aiming to sleep at least 7-9 hours every night, and limiting vices that may disrupt the quality of your sleep! Additionally, being mindful of your caffeine intake is essential to prevent delaying your time for sleep. To learn more about the benefits of a good snooze, we have the perfect blog post for you! STEP #3: Restore Energy with MovementMoving your body and engaging in simple aerobic exercises can help reduce burnout symptoms. Incorporating simple activities such as jogging, walking, and cycling in your daily routines not only improve physical health but also boost psychological well-being, reduce stress, and manage depression.2 This leads to increased job satisfaction, making work more fulfilling and enjoyable.2 What better way to boost your endorphin levels than through moving your body? Whether you're a student, a healthcare worker, or anyone experiencing burnout, incorporating these exercises into your routine can help boost your mood and nurture your body’s abilities to fight off stress and burnout. STEP #4: Make Time for RelaxationThe simplest (yet very hard to do for some people) thing to do to avoid stress is to do its complete opposite: relax. Relaxation means taking vacations and rest days, but it can also mean having a few minutes to yourself in the middle of a hectic work or school day. This can be done through breathing exercises or muscle relaxation techniques.
STEP #5: Schedule "Micro-Joys”Despite your busy schedule, you should always remember to give yourself credit for working hard! Micro-joys are all about finding happiness and contentment in the small moments of life. You can reward yourself with your favorite drink after a long workday or finally buy that shirt you've been eyeing at the top of your shopping list. These micro moments can help boost your mood and at the same time inspire you to work harder and better to achieve your goals in life! The Naturopathic ApproachRecovering from burnout requires a comprehensive and holistic approach that targets both your physical and mental health. After recognizing the signs and symptoms of burnout, it is best to act on them immediately to prevent these manifestations from causing harm to your body. At Natural Path to Wellness, your team of naturopathic medicine advisors are committed to helping you discover the best natural and well-rounded approach to manage burnout according to your unique case and preferences. Talk to us today! 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:
Your body’s abilities to fight off the effects of burnout can be further supported through the use of adaptogens, which are compounds or plant extracts that protect the integrity of your body’s innate responses against stressors. This, in turn, can help your body adapt better to stress while maintaining optimal functioning within, thereby nurturing both mental and physical health. Amazingly, many adaptogens are found in nature and are even used as ingredients in your favorite dishes!
What Are Adaptogens?
Adaptogens are plants that can help nurture the body’s abilities to withstand physical stress without causing too much oxygen consumption that can deplete resources for its most important functions.1 The effects of these natural wonders to the body are quite complex and are primarily directed on the hypothalamic-pituitary-adrenal axis, which is the body’s primary regulatory system against stress. Additionally, adaptogens can help nurture your blood glucose levels, offer immune protection, and nurture your brain health.
To effectively manage stress, our bodies need to adapt. Think of adaptation as our body's way of fighting off stress by staying balanced. Adaptogens serve as catalysts, helping to kickstart this adaptation process and empowering our bodies to handle stress more efficiently and effectively. Why Are Adaptogens Perfect for Burnout?
Adaptogens are effective adjuncts to lifestyle and nutritional practices that you have been following to manage burnout. These plant extracts target your body’s primary regulator against stress and its major hormonal system, which is the hypothalamic-pituitary-adrenal axis (HPA). Your HPA axis triggers the release of hormones that help provide energy by breaking down fats and proteins, delivering blood and nutrients to cells through enhancing blood vessel constriction, and maintaining overall balance within the body.2 As mentioned in the first part of this series, short-term increases in these stress hormones can help cognition and metabolism, but long-term stress and activation of the HPA axis can cause detrimental effects to your immune system, heart, metabolism, and brain. Therefore, nurturing this vital pathway is important in maintaining physiological balance and supporting your body’s natural abilities to fight off unwanted and unregulated stress.
Finding Your Adaptogens
With the abundance of adaptogens inherently present in nature, finding the right one for your personal health and preferences is very important to receive the full and unwavering benefits of these natural wonders. It is very important to remember that before using adaptogens to fight off burnout, talking to your healthcare provider and naturopathic doctors should be a top priority. This is because most herbs should not be given to special populations, such as pregnant and lactating women, as these may affect the health and development of the baby, or children, since pediatric dosing requires specialized knowledge. Additionally, combining herbs with certain maintenance medications may trigger adverse interactions that could certainly be avoided through a discussion with your healthcare providers and naturopathic doctors.
Regimen #1: For the Anxious
Ashwagandha (Withania somnifera L.). Ashwagandha is a shrub that brought centuries’ worth of relief and resiliency against physical and chemical stressors.3 This adaptogen contains over 50 chemical compounds that target the HPA axis and make It less reactive to stressors, thereby helping nurture and maintain balance within the body. Additionally, ashwagandha contains anti-inflammatory effects that can prevent the development of chronic inflammation that comes with long-term and unregulated stress. To learn more about the wonders of Ashwagandha for stress relief, we have the perfect blog post for you!
Regimen #2: For the Fatigued, Brain Fog
Rhodiola (Rhodiola rosea L.). This medicinal herb can help nurture the health of your nervous system and fight off stress-related fatigue and depression. For centuries, rhodiola has been traditionally used to nurture physical endurance and enhance work productivity, which are very helpful benefits for people experiencing burnout. Interestingly, rhodiola has also been used to help manage high-altitude sickness, digestive issues, infections, and nervous system disorders.3 Rhodiola affects the brain’s stress-response system by nurturing the levels of neurotransmitters, such as serotonin and catecholamines, as well as opioid peptides such as β-endorphins.3 This adaptogen helps boost these neurotransmitters by making the brain more receptive to their precursors.3
Regimen #3: For the Irritable and Moody
Holy Basil (Ocimum tenuiflorum). Holy Basil is a powerful herb that has been dubbed as the “elixir of life” because of its abilities to nurture longevity. It is packed with beneficial properties for your health, helping manage stress, pain, and inflammation. As an adaptogen, Holy Basil exerts a calming effect on the body’s stress-response systems.4 Additionally, Holy Basil can help nurture sleep, optimizing the period of recovery that your body needs to survive each day.
The Naturopathic Approach
Burnout can cause devastating effects to both your mental and physical health when not adequately recognized and addressed. This is precisely why taking action should become your priority when you experience the signs and symptoms of burnout. Always remember that anyone can experience burnout, whether you are still starting your career or you are already at the top of your field. At Natural Path to Wellness, your team of naturopathic medicine advisors will help you uncover the secrets behind burnout and how to properly address them, protecting your body’s natural balance, as well as its defenses against potential harm. Talk to us today!
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:
Burnout can take a toll on both your physical and emotional health. Trying to keep up with work demands while trying to live your life to the fullest is a struggle even the most talented workers face. Recovering from burnout may be a long road ahead, but it is a path you should take for your long-term health and for the people you love. In this blog post, we will uncover three different strategies to help support your body’s response to chronic stress that can lead to burnout from within!
Why Burnout Happens
Burnout results from prolonged and unresolved stress which can affect anyone, whether you’re still months into your first job or you have worked in a specific industry for years. This type of stress impairs the connection within the brain, eventually causing your body’s response to be out of balance! This imbalance may reflect as fatigue, difficulty concentrating, exhaustion, and even irritability. To learn more about why burnout happens and how it can affect the connections that keep your body strong and healthy, we have the perfect blog post for you!
Regimen #1: Mindful Eating
The Goal: nurture healthy blood sugar levels throughout the day
As the saying goes, breakfast is the most important meal of the day. This is especially true when you are suffering from burnout because eating nourishing meals during breakfast can fuel your entire day and at the same time maintain adequate levels of glucose in the blood. Eating gluten-free and protein-rich foods such as fruits, eggs, dairy products, and meat can help maintain energy levels while reducing inflammation that your body may be experiencing due to stress. Interestingly, burnout has been associated with being addicted to caffeinated drinks!1 Controlling the amount of coffee you drink and monitoring your caffeine intake throughout the day can help prevent your burnout symptoms from worsening. Knowing what you will be eating helps reduce decision-fatigue, leaving you more mental-emotional bandwidth for the decisions that matter. Starting your day with an easy, meal-prepped breakfast can help take some stress off of you and allow you to focus more on what you want to accomplish throughout the day. Click here to learn how to make the Perfect Chia Pudding or our favorite Blueberry Muffin overnight oats for a delicious and healthy treat to fuel you for the day ahead! You can even try Dr. Johnson’s favorite variation (dairy or non-dairy): swap out the blueberries for frozen mixed berries, use 1T+1t chia seeds instead of flax seeds, double the cinnamon (tasty and helps lower blood sugar!) and add ¼ t vanilla extract. So yummy! Regimen #2: Nourish Your Adrenals
Supplementing your meals with vitamins and minerals can help boost your adrenal gland, which is the source of the hormones that drive your body’s stress response.
The Goal: support your meals with supplements
Regimen #3: Prioritize Relaxation
The Goal: give yourself some time out
One of the simplest but most effective approaches in recovering from burnout is by deciding to pause and relax every once in a while. Whether long-term or short-term, your body needs rest. Practicing good sleeping habits, taking on that long overdue vacation, and even taking a 10-minute walk can help clear out your thoughts and turn off your body’s alarm signals against stress. Doing breathing exercises, such as doing longer inhales and shorter exhales for a few minutes can already help enhance your mood and reduce anxiety, and at the same time regulate your heart and respiratory rates.3 
The Naturopathic Approach
Burnout can cause debilitating symptoms and affect your overall quality of life, even after work. The key to managing burnout is holistic and integrated care that focuses on uplifting your psychological mindset while at the same time nurturing your body’s response to prolonged stress. At Natural Path to Wellness, we will help you discover the best holistic regimens for your unique case and preferences. Talk to us today!
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:
A heavy workload or too much stress from work can lead to burnout, which can make you feel emotionally exhausted, fatigued, and weary. This emotional turmoil eventually affects your professional productivity and efficacy by changing your outlook towards the job you once worked hard to achieve. That being said, this is a reminder that burnout is real and can happen to anyone, even the most productive and exemplary employee or employer. Unfortunately, the diagnostic criteria that clinically distinguishes burnout from other physical and mental health disorders are yet to be established. This is not to be feared, however, because no matter what type of occupation, ethnicity, or culture you’re in, the characteristic features of burnout are universal!
Welcome to the first installment of our burnout series, where we delve into understanding what burnout is and why it happens. Together, we will explore holistic approaches to managing it, ensuring that your health is a priority and your concerns are heard. Join us on this holistic journey towards optimal health! Understanding Burnout
Burnout is a syndrome of emotional and physical symptoms that many of us may be very familiar with, especially with our fast-paced and constantly evolving lives. Burnout can affect anyone, regardless of your job or profession. It can be described as that feeling of being drained and stagnant, where every work day feels like another wave of stress and unfulfillment. This common yet silent epidemic is characterized by emotional exhaustion, detachment, and doubt about one’s abilities and capabilities.1 When burnout sets in, you may lose track of your job’s purpose or even question the values that built your company or workplace to the point that you just find yourself doing the bare minimum to accomplish each task. In the face of burnout, doing what you can to the best of your abilities, even when others consider it bare minimum, is proof of your commitment and responsibility to your job and the people that put their trust on you.
Understanding burnout is very important because it helps us recognize that our bodies also need time to pause and recharge. It is a reminder that no matter your profession, you are a human being whose body will only remain strong with proper balance and care. How Burnout Affects Your Brain
The core signs of burnout happen when our bodies respond maladaptively to stressors that have not been addressed and resolved for so long.2 When faced with stress, special structures in the brain, namely, the medial prefrontal cortex and anterior cingulate cortex, help us adequately manage it by sending regulatory and calming signals to the amygdala, which is the part of your brain that helps process and control your emotions. Unfortunately, chronic stress or burnout breaks this regulatory mechanism apart by causing damage to the prefrontal cortex. Once damaged, the ability of the prefrontal cortex to soothe and control the amygdala is disrupted, causing it to become hyperactive and hypersensitive, eventually affecting your body’s response to stressors.2 This imbalance can also affect your thinking, emotions, and memory, ultimately causing symptoms such as exhaustion, anxiety, irritability, and fatigue.2
When you are experiencing burnout, you may need to exert more effort into solving problems and working on tasks, proving how an imbalance from external sources affects both your mind and body. 
How Burnout Affects Physical Health
Burnout can affect your physical health because prolonged stress can exhaust the body’s autonomic nervous system (ANS) and hypothalamic-pituitary-adrenal (HPA) axis. Once these essential systems become overstimulated in response to stress, their abilities to regulate vital functions become impaired, causing elevated blood pressure and heart rate, as well as impaired metabolism and immune defenses.3 Compounding these damaging effects is the possibility of picking up unhealthy habits when you’re experiencing burnout, such as poor coping mechanisms or vices, or unhealthy lifestyle routines. Over time, the combination of chronic stress and lifestyle practices can trigger the development of cardiovascular problems. In fact, heart-related problems are major causes of absenteeism in individuals experiencing burnout.3 Additionally, a weakened immune function due to burnout can increase your risks of getting infected with respiratory viruses and gastrointestinal pathogens.
The Naturopathic Approach
Managing burnout and preventing its consequences begin with recognizing that it is a reality for many people, no matter their profession, rank, or culture. At Natural Path to Wellness, your team of naturopathic medicine advisors will help you unlock the intricacies behind the burnout phenomenon and guide you in discovering holistic and natural solutions that are especially tailored to your unique case and preferences. Talk to us today!
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:
 The cold breeze has finally entered the chat and while this cozy weather means lots of holidays, it can also bring respiratory viruses that will make you cough and sniffle! While over-the-counter medications are readily available to treat your symptoms, these may impose health risks when doses are not properly regulated or monitored. Don’t worry, nature is here to save the day. In this blog post, we’ll uncover the secrets of one natural wonder that has been used for centuries to manage different kinds of health problems: elderberry! What Is Elderberry?Elderberry (Sambucus nigra) is a powerful plant that belongs to the Caprifoliaceae family. It has been used for centuries to nurture the immune system’s abilities to fight off infections. Compared to other herbs, elderberry is very rich in anthocyanins, which are compounds rich in antioxidants and anti-inflammatory properties.1 Its nutritional and healing properties stem from its abilities to regulate inflammation, prevent abnormal cell growth that can lead to cancer or tumors, fight off oxidative stress, protect your heart health, and nurture blood sugar levels in the body. Elderberry for ColdsCough, sore throat, and a congested nose are few of the symptoms that you may experience once you have a respiratory infection, such as the common cold. Although these viruses are present all year round, most people get infected during the cold fall and winter months. Treatment for these respiratory viruses are usually supportive and bought over-the-counter (OTC), especially since most people do not visit their healthcare providers to manage these symptoms. The good news is that nature has a powerful plant that can help ease your symptoms and help your body fight off the respiratory virus. Elderberry is an herbal remedy that has been used for centuries to reduce the duration and severity of respiratory symptoms, owing to its immune-boosting and antiviral properties. Choosing the Best ElderberryChoosing the Best ElderberryAlthough elderberry is readily available in the market, ingredients and methods used to prepare elderberry may vary and choosing the right one is important to effectively target your health goals. The best way to enjoy the plant’s immunity boost is by simply preparing it at home! What You’ll Need:·
What You’ll Do:·
Original Recipe (and our current preferred source for bulk herbs): How to Make Elderberry Syrup for Immune System Support Safety and ConsiderationsElderberry can cause gastric irritation leading to nausea, vomiting, or diarrhea when ingested raw. Additionally, the leaves, root, and bark of elderberry has sambunigrin, which can be toxic because it releases cyanide if not heated or cooked.2 This is precisely why proper and safe preparations of elderberry is very important. The use of herbs such as elderberry, ginger, and cinnamon may be contraindicated in pregnant women or other special demographics. Talking to your healthcare provider or naturopathic doctor is important before using herbs for your health concerns to make sure your body is able to optimally benefit from its healing properties. The Naturopathic ApproachNaturopathic care aims to nurture your body’s abilities to protect and heal itself against infections, incorporating the healing properties of nature to restore optimal function without added health risks. At Natural Path to Wellness, your team of naturopathic medicine advisors will help you explore holistic and integrated care tailored to your specific needs and preferences. Talk to us today! 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:
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THE BLOG AT NATURAL PATH TO WELLNESSAuthorSNatural 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. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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