Eczema, also known as atopic dermatitis, is a skin condition triggered by inflammation that people all over the world can relate to, especially those diagnosed with other atopic (allergy-related) disorders, such as asthma, allergic rhinitis, or food allergies. The presence of inflammatory lesions on the skin is the most obvious clue that there is something wrong within your body, greatly emphasizing the importance of holistic health. In managing eczema, it is vital to not only consider how to relieve acute lesions on the skin, but, most importantly, to focus on the cause of your skin’s barrier dysfunction and avoid triggers that may cause flare-ups.
Understanding Eczema
A wide variety of microorganisms normally live on the surface of your skin. These co-exist to provide protection and nutrition, ultimately maintaining epidermal homeostasis (healthy, balanced skin). When such balance is disrupted, the microorganisms that protect you from your environment can potentially harm your body! When exposed to personal triggers, your body’s impaired immune response may reduce the healthy diversity of your skin’s microbiome, allowing Staphylococcus and other potentially dangerous microorganisms to predominate and cause lesions on your skin. A weak skin barrier in individuals with eczema makes their body more vulnerable to triggers that could potentiate an immune response, since this allows easier entry of allergens, irritants, and pathogens into the skin. Another concerning problem with eczema is its chronic and superficial presentation, causing profound effects on your emotional well-being and affecting your quality of life.
Signs and Symptoms
Eczema is characterized by lesions that make you want to intensely scratch or rub them, producing rash and further skin breakdown in the long run. Its hallmark is dry and itchy skin that is prone to having infections.1 The rash may present with red papules (bulging spots on the skin) and excoriations (lesions from repeated scratching of the skin). Affected areas may include your wrists, ankles, toes, crook of the elbows, and the back of the knees. The urge to persistently scratch affected areas may additionally cause you to stay awake at night, while the lesions themselves may affect your self-confidence, relationship with friends and families, and productivity at work or school.
Allopathic Management
Eczema can be allopathically managed with topical medications, such as steroids, applied on the skin. These additionally include products that promote hydration and reduce inflammation during flare-ups.1 Although effective at suppressing symptoms, the effects of steroids are temporary and can cause your body to experience withdrawal symptoms in the long term. More importantly, the daily use of topical steroids is not recommended, as this may lead to the thinning of your skin and increased risk of serious infection, visible stretch marks, superficial dilated blood vessels on your skin surface, development of acne, and risk of rebound rosacea or dermatitis.1 Itching, on the other hand, is typically managed with antihistamines, which minimizes your body’s reaction to the triggers. However, this medication may lead to drowsiness and unproductivity when taken during the daytime, and certain antihistamines are under investigation for their role in the development of dementia.
The Naturopathic Approach to Reduce Flare-Ups
Effectively reducing flare-ups employs a wide array of strategies that focus on targeting the root cause of your health problem and improving your holistic health. Rather than using medications that only work temporarily for your symptoms, the naturopathic approach to reducing flare-ups considers your nutrition and lifestyle practices while incorporating the most gentle treatments and solutions according to your unique case and preference.
Avoiding Triggers
The first consideration to effectively manage eczema is understanding that its development can occur with exposure to triggers. Hence, avoiding your personal triggers is important. Avoiding products that can disrupt your skin barrier, such as chemical irritants from detergents, products containing fragrance, preservatives, and alcohol is important to protect your skin. These chemicals may also affect your body’s hormonal control and immunity against the atopic process, hence avoiding exposure can promote optimal well-being. Changing your skin care products into gentle and eczema-safe formulas should also be considered. Even the conscious act of choosing fragrance-free, hypoallergenic, and petrochemical-free detergents can cause significant improvements to your skin.
Maintaining Gastrointestinal and Respiratory Health
Eczema has a strong connection to your gastrointestinal and lung health. Gut dysbiosis can contribute to the permeability of your skin and the strength of your skin barrier as it produces systemic effects, triggering your immune response and releasing inflammatory enzymes with effects eventually manifesting on your skin. Hence, identifying foods that may cause gut dysbiosis is important. These may include nuts, wheat, and gluten-containing ingredients. Eating meals that are rich in protein and zinc may be beneficial in helping your body correct the disturbances happening within. Supplementing your meals with fish oil may also have added benefits in reducing your sensitivity to food allergens, reducing your inflammatory response against triggers, and providing the healthy fats needed to support skin cell health.
Another beneficial strategy to improve both your intestinal and skin health is prebiotic supplementation. Prebiotics are ingredients which promote the growth of healthy bacteria, maintaining balance in your gut.2 A healthy gut promotes healthy skin! Kefir, a fermented yogurt drink,is another ingredient which exerts beneficial effects on your intestinal microbiota owing to its ability to produce a variety of bioactive compounds with anti-inflammatory and antimicrobial effects.3 Nurturing your gut health begins with intuitively choosing what you eat and introduce to your body. If you want to learn more about how to heal your intestinal lining, we’ve written the perfect blog post for you! Aside from the gut, your lungs are another set of organs that are constantly being exposed to your outside environment, as almost everything you inhale will eventually reach the lungs if your body’s defense mechanisms do not perceive them as harmful or huge in size. Performing breathing exercises promotes gas exchange and improves blood flow to the lungs, strengthening your body’s ability to fight off irritants or pathogens. 
Use of Slow and Gentle TreatmentsTopical Botanical Medicine
Herbal treatments, when applied topically, can be safe and effective alternatives to manage inflammation and promote hydration. When mixed with vitamins and other skin-nourishing ingredients into a natural cream or emollient, these create a lipid barrier that locks in moisture, preventing dryness and scaling of the skin. All of us may have heard of the wonders of shea butter at least once in our lives. Even with the increasing variety of ingredients that are thought to be beneficial to the skin and hair, shea butter remains a staple ingredient of haircare and skincare products found in the market. Known for its excellent emollient properties, shea butter is an effective ingredient that can help synergize the effects of your topical herbal treatments. The use of topical treatments, however, should be upon the advice of your health care provider. Exploring natural herbal options with the guidance of your naturopathic physician helps taper down your options and ensures that the products you use are best for your health problem and preference.
Naturopathic Constitutional Hydrotherapy
Constitutional hydrotherapy is a naturopathic treatment option that is wonderful for a wide array of disease conditions as it helps increase blood flow to the organs that facilitate digestion, promote balance between the systems in your body that respond to stress or relaxation, strengthen your immune system by boosting the production of your white blood cells, and electrically stimulate the nerves of your GI tract to better process and eliminate food! This is a traditional naturopathic practice performed by using alternating hot and warm compresses to specific areas of your body! You may already be familiar with this method of alternating hot and cold, as it is commonly performed at home to promote blood flow when you have injuries. However, constitutional hydrotherapy is unique in the timing and location of the compresses while keeping in mind the patient’s level of constitution and vitality. When properly performed, this promotes blood flow to your vital organs. The beneficial effects of the treatment are increased by incorporating safe-level, low-voltage currents to stimulate target nerves and promote the movement of blood and lymph, leaving your body feeling relaxed and calm. Since it promotes relaxation, constitutional hydrotherapy can be administered late in the day for when you have trouble falling asleep!
Contrast Showers
A simple and easy routine that can be done at home is a contrast shower, which includes a full-body hot rinse followed by a cold rinse. When performing this shower, it is important to remember that the hot application should be 3-4 times as long as the cold. To effectively perform this procedure, you should:
Improving Your Skin Health
Since eczema is a chronic and relapsing disease, managing acute flares with short-term treatment regimens only minimize symptoms and do not target the root cause of your problem. Understanding the underlying cause of your impaired skin barrier, avoiding personal triggers, applying gentle products to your skin, managing the root cause of your inflammation, and nurturing your overall health remain the most important tools. Discover the beneficial effects of naturopathy for your skin health today!
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!
REFERENCES:
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!
REFERENCES:
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!
|
Natural Pain RElief |
Quality Fish OIl |
reduce Inflammation |
|
|
|
|
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.
Sleep & Relaxation Support |
Probiotic & Herbal Formula |
Sleep & Restore |
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
Promote Resilience |
Relax & Focus |
Stress & Gentle Energy |
|
|
|
|
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
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
|
repair intestines & calm Immune response
|
repair intestines & calm Immune response
|
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
|
The immune system is naturally designed to defend the body from harmful substances that may cause harm and disease. Because of its special ability to recognize self from non-self, your body remains protected. A dysfunction in your immune system could cause it to attack your own healthy cells, even without a foreign invader. One in 5 Americans live with an autoimmune disease, with women being more commonly affected.
|
|
Perhaps you have been diagnosed with one or more autoimmune conditions or experienced symptoms that seem difficult to pinpoint and identify. The signs and symptoms of autoimmune conditions vary widely and may affect each person differently. Depending on the specific type of autoimmune disease, whole systems or different organs may be affected such as the thyroid gland in Hashimoto’s Disease or the body’s connective tissue in Rheumatoid Arthritis and Lupus. With high chances of undergoing lifelong therapies to manage this imbalance, employing botanical medicine, personalized nutrition with intuitive eating, and lifestyle modifications under the guidance of your licensed naturopathic physician* are safe and effective options to assist your body in naturally achieving homeostasis (balance).
Causes of Autoimmunity
An autoimmune disease develops when your own immune system attacks your body, rather than protecting it from foreign pathogens causing disease. Naturally, your body remains protected from harmful environmental stimuli such as irritants, pathogens, and damaged cells by means of an inflammatory response, where your defense cells attack and destroy the infectious agent or abnormal cell! Once the problem is fixed, your body suppresses and regulates its inflammatory response to maintain homeostasis. However, individuals with autoimmune disease suffer from prolonged inflammation which causes damage and eventual destruction of nearby tissues.2 These self-attacks can occur anywhere in the body, affecting optimal functioning and reducing quality of life.
Signs and Symptoms of Autoimmunity
- Redness, heat, pain, and swelling in one or more parts of the body
- Feeling tired all the time (fatigue)
- Joint pain and stiffness
- Muscle aches or weakness
- Skin problems such as rashes, sores, and dry or scaly skin
- Shortness of breath or trouble breathing
- Fever that comes and goes
- Loss of appetite
In autoimmune conditions, your immune system has lost its self-tolerance, harming the very tissues and organs it was designed to protect. Allopathic practices manage symptoms of autoimmune disease primarily by suppressing the immune system. However, it falls short on identifying and treating the complex root causes of the symptoms you are experiencing.
Why Does My Body Do This?
You may have asked yourself this question. Autoimmune disease involves a complex interplay of many factors and body systems. At Natural Path to Wellness, your team of naturopathic medicine advisors are committed to guiding you in understanding your immune health and making the right choices as your body heals itself naturally. Our team’s mission is to help you understand and address the roles of:
Genetic Influence
Some people are more likely to develop certain disease conditions than others due to differences in genetic background. However, our behavior and environment can play major roles in how our cells read and express our genes, affecting our risks of experiencing disease symptoms. For example, you may have the gene for Celiac Disease, but that gene may remain inactivated and not cause harm until your body becomes triggered by stress or illness.
Nutrition
The Standard American Diet is high in processed foods, simple sugars, unhealthy oils, poor-quality fats, and artificially-preserved meats, which are major drivers of inflammation and poor gut health. Rich in Omega-6 fatty acids but lacking in Omega-3, this diet consists of an imbalanced proportion of healthy and unhealthy fats and can eventually trigger low-grade systemic inflammation. Additionally, lack of essential nutrients from poor dietary choices can cause weakened immune function. By incorporating chia seeds, flax seeds, and seafood like salmon, sardines, mackerel, anchovies, and oysters into your meals, you can increase your body’s absorption of Omega-3 and help regulate its inflammatory response. If you are still unable to get the recommended amount of Omega-3’s, a good-quality fish oil can be a great way to supplement.
Gastrointestinal Health
An unbalanced diet can negatively impact gut health, alongside viruses, bacteria, stress, and medications. Because certain medications, such as antibiotics, are taken and absorbed by our gastrointestinal system, these can negatively affect the balance of the beneficial and harmful bacteria in our gut overtime, leading to inflammation and an exaggerated immune response.
Mental Health
Excessive inflammation, often triggered by stress and depression, causes harmful growth of bacteria that can lead to an imbalance in the natural metabolic activities of the gut and damage to its protective barrier. Naturally, our gut’s barrier prevents the entry of toxic elements into the bloodstream. With a leaky gut (a.k.a. intestinal hyperpermeability), tiny bits of undigested food, pathogens, and other foreign objects may enter the blood and provoke another immune response! This makes your body go on high alert and attack!
Sleep
Your body is doing important work while you sleep to prepare you for another day of activities. It cleanses, detoxifies, and repairs itself. Without an adequate amount of sleep, you may encounter increased inflammation and difficulties in effectively managing your stress and health issues.
Physical Activity
Regular exercise helps maintain balance and harmony of beneficial microorganisms needed for optimal body function. Consistent physical activity additionally improves digestion by facilitating movement of food, regulating signals within the gastrointestinal system, and improving local blood flow. For autoimmune conditions affecting connective tissue (like muscles and joints), gentle movement can help reduce pain and improve mobility. Take care not to overdo it, though. You may need to work up slowly to prevent increasing inflammation.
Exposure to Pathogens
Harmful bacteria, toxins, or viruses can cause negative changes to your body’s normal microbiota, which can affect the regulation of your immune system. Once invaded, the good bacteria in your gut which help in maintaining internal balance may be destroyed, resulting in an imbalance that will eventually cause problems with how your body distinguishes harmful pathogens from its own cells. This ultimately causes your immune response to malfunction and become overactive, leading to inflammation and the development of an autoimmune condition.
Trauma
The nervous system is intertwined with the digestive system. Trauma dysregulates the nervous system, causing a widespread effect to other parts of your body. The vagus nerve, extending from the brain to the abdomen, plays a role in mind-body connection. It is part of your parasympathetic nervous system which is responsible for helping you rest and digest. Talking to your naturopathic medicine advisors will assist you in exploring natural and holistic approaches to stimulating your vagus nerve and strengthening the connection that helps your body achieve and maintain homeostasis.
Genetic Influence
Some people are more likely to develop certain disease conditions than others due to differences in genetic background. However, our behavior and environment can play major roles in how our cells read and express our genes, affecting our risks of experiencing disease symptoms. For example, you may have the gene for Celiac Disease, but that gene may remain inactivated and not cause harm until your body becomes triggered by stress or illness.
Nutrition
The Standard American Diet is high in processed foods, simple sugars, unhealthy oils, poor-quality fats, and artificially-preserved meats, which are major drivers of inflammation and poor gut health. Rich in Omega-6 fatty acids but lacking in Omega-3, this diet consists of an imbalanced proportion of healthy and unhealthy fats and can eventually trigger low-grade systemic inflammation. Additionally, lack of essential nutrients from poor dietary choices can cause weakened immune function. By incorporating chia seeds, flax seeds, and seafood like salmon, sardines, mackerel, anchovies, and oysters into your meals, you can increase your body’s absorption of Omega-3 and help regulate its inflammatory response. If you are still unable to get the recommended amount of Omega-3’s, a good-quality fish oil can be a great way to supplement.
Gastrointestinal Health
An unbalanced diet can negatively impact gut health, alongside viruses, bacteria, stress, and medications. Because certain medications, such as antibiotics, are taken and absorbed by our gastrointestinal system, these can negatively affect the balance of the beneficial and harmful bacteria in our gut overtime, leading to inflammation and an exaggerated immune response.
Mental Health
Excessive inflammation, often triggered by stress and depression, causes harmful growth of bacteria that can lead to an imbalance in the natural metabolic activities of the gut and damage to its protective barrier. Naturally, our gut’s barrier prevents the entry of toxic elements into the bloodstream. With a leaky gut (a.k.a. intestinal hyperpermeability), tiny bits of undigested food, pathogens, and other foreign objects may enter the blood and provoke another immune response! This makes your body go on high alert and attack!
Sleep
Your body is doing important work while you sleep to prepare you for another day of activities. It cleanses, detoxifies, and repairs itself. Without an adequate amount of sleep, you may encounter increased inflammation and difficulties in effectively managing your stress and health issues.
Physical Activity
Regular exercise helps maintain balance and harmony of beneficial microorganisms needed for optimal body function. Consistent physical activity additionally improves digestion by facilitating movement of food, regulating signals within the gastrointestinal system, and improving local blood flow. For autoimmune conditions affecting connective tissue (like muscles and joints), gentle movement can help reduce pain and improve mobility. Take care not to overdo it, though. You may need to work up slowly to prevent increasing inflammation.
Exposure to Pathogens
Harmful bacteria, toxins, or viruses can cause negative changes to your body’s normal microbiota, which can affect the regulation of your immune system. Once invaded, the good bacteria in your gut which help in maintaining internal balance may be destroyed, resulting in an imbalance that will eventually cause problems with how your body distinguishes harmful pathogens from its own cells. This ultimately causes your immune response to malfunction and become overactive, leading to inflammation and the development of an autoimmune condition.
Trauma
The nervous system is intertwined with the digestive system. Trauma dysregulates the nervous system, causing a widespread effect to other parts of your body. The vagus nerve, extending from the brain to the abdomen, plays a role in mind-body connection. It is part of your parasympathetic nervous system which is responsible for helping you rest and digest. Talking to your naturopathic medicine advisors will assist you in exploring natural and holistic approaches to stimulating your vagus nerve and strengthening the connection that helps your body achieve and maintain homeostasis.
The Role of Naturopathic Medicine
- Identifying and limiting exposure to triggers (health education on the importance of being consciously aware of personal care products, cleaning products, cookware, plastic, solvents)
- Healing the gut and restoring balance to the microbiome
- Stress management
- Sleep maintenance
- Hormonal wellness
- Calming inflammation
- Improving detoxification pathways
- Joyful movement
*At Natural Path to Wellness, our team of licensed naturopathic physicians (naturopathic medicine advisors for clients in states that do not regulate the practice of naturopathic medicine) are committed to guiding you through making empowered choices. We value seeking natural options for your unique needs so that you can truly get to the heart of the matter and address the root cause of your symptoms. All of our Naturopathic Medicine Advisors earned doctorates in naturopathic medicine from medical schools accredited by the CNME which is recognized by the U.S. Department of Education.
We believe in the healing power of nature and trust in the inherent intelligence of the human body to heal itself given the right conditions. We understand that identifying and addressing the root cause and treating the whole person are absolutely essential for restoring your body’s dynamic balance. Let us help you return to optimal functioning and radiant health today! Send us an email at [email protected] to learn more about how to work with us to help restore your body’s natural ability to heal itself.
Wishing you peace and vitality,
Vanessa S., contributor
Edited by: Kate Nemenzo
Some of Our favorite supplements for autoimmunity
|
|
|
|
Remember - Autoimmune diseases are serious, degenerative conditions. Always communicate with the members of your care team, including any primary care providers or specialists, consultants, or nutritionists to keep them abreast of any changes you are making to your health regimen. Always be transparent about any nutritional/herbal or other supplements you are taking, as well as any complimentary treatments. This article is for education purposes only and is not intended as medical advice.
REFERENCES:
REFERENCES:
- Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
- Yi YS. Complementary and Alternative Therapy of Rare Inflammatory/Autoimmune Diseases. Evid Based Complement Alternat Med. 2018;2018:2140521. Published 2018 Mar 7. doi:10.1155/2018/2140521
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.
Archives
December 2024
November 2024
October 2024
September 2024
August 2024
July 2024
December 2023
October 2023
September 2023
Categories
All
Autoimmunity
Brain Health
Disordered Eating
Food As Medicine
Gastrointestinal Health
Herbal Medicine
Maternal Health
Men's Health
Menstrual Health
Mental Health
Movement
Nature Cure
Period Health
Pregnancy
Sleep
Stress
Women's Health
RSS Feed