Millions of women and other people who menstruate experience regular and terrible effects on their physical, social, and mental well-being during period days. Menstrual disorders are a leading cause of discomfort in women of reproductive age, with 75% of biological females around the world experiencing menstrual complications.1 Symptoms such as pain, anxiety, digestive changes, depression, and fatigue are commonly experienced and affect their daily activities. Feminine hygiene products like douches, wipes, sprays, washes, and powders make up a $2 billion industry in the country, with marketing strategies promoting the idea that women’s bodies are unclean and in need of these products to remain healthy. A better understanding of the nitty-gritty of menstrual health and how poor menstrual health affects women’s quality of life is essential in ending this social taboo.
What is Menstruation?
Menstruation is a natural process that individuals assigned female at birth experience on a regular basis due to the body’s cyclic changes to prepare itself for possible pregnancy. As progesterone levels rise during the luteal phase of your menstrual cycle, the endometrial layer of your uterus thickens, develops its own blood supply, and accumulates energy sources to accommodate a potential embryo. When hormone levels decrease because no pregnancy occurs, the endometrial layer, which previously changed throughout the menstrual cycle, cannot be maintained anymore and sloughs off, producing menses. Menstrual flow usually lasts for 3-5 days, but healthy females can have it for a day or as long as 8 days.1 On average, blood loss is about 30 mL but this can range from light spotting to about 80 mL.1 More than 80 mL of blood loss is considered abnormal. Factors influencing blood flow may include medications, thickness of the uterine lining, and problems with coagulation (blood clotting).
The Importance of Menstrual Hygiene
Since menstrual bleeding is a natural phenomenon that the body undergoes regularly, hygiene practices that maintain the cleanliness of your intimate area are essential to prevent urinary tract infections, yeast infections, low self-esteem, and poor quality of life. Stains, smell, and leakage of menstrual blood on clothes may also lead to feelings of fear and shame, causing negative effects on concentration and social interactions.
Essential Hygiene Practices During Your Period
Did you know? The vagina, which is part of the internal female genitalia, naturally cleans itself. Vaginal discharge contains good bacteria and secretions that help protect you against infections. What needs cleansing, on the other hand, is the vulva which forms the outer female genitalia since it is exposed to your clothes and perineal area. Optimal practices to care for your intimate area include:
Is vaginal douching safe?
Douching has been a common practice for centuries where the vagina is cleansed to remove menstrual blood, maintain freshness, minimize itching, avoid pregnancy, or tighten the vagina.2 Presently, there has been an increase in vaginal douching due to the heavy advertisement of douching products sold in pharmacies and grocery stores, which make these readily available for when a feminine hygiene product is desperately needed, especially on the go. This phenomenon is alarming because douching weakens the vagina’s natural defenses due to its effects on vaginal pH levels and vaginal flora, making you more susceptible to infections. Ironically, douching practices end up killing the healthy bacteria that should protect your vagina, while allowing the unhealthy bacteria to keep growing. Instead of douching, you can maintain a healthy vaginal microbiome and reduce your risks of developing vaginal infections by adopting healthy lifestyle habits. Having safe and protected sex, avoiding hygiene products that may cause irritation, and wearing breathable undergarments help keep your vaginal health in check!
Menstrual Products and Their Proper Use
Menstrual pads, tampons, pantyliners, menstrual underwear, or cups, have been staple products to use during your period. About four disposable menstrual products are used per day on average, amounting to more than 10,000 menstrual products in a lifetime! Such an extensive amount can cause harm to the environment and expose you to chemicals used while making these products. Testing has found harmful chemicals in menstrual products, such as phthalates, volatile organic compounds, and metals that can increase cancer risk. Additionally, excess menstrual blood that has not been absorbed by other layers of the pad provides access for chemicals from the pad to come in contact with the vulva, resulting in irritation.3 On the other hand, using tampons that can absorb more than the amount of your menstrual flow can cause tiny cuts in the vagina and enhance the absorption of chemicals found in the product.3 How long a menstrual pad is worn or a tampon is left in the vagina also affects chemical absorption and exposure to pathogens, with extended use making you more at risk for menstrual toxic shock syndrome, a potentially fatal infection.3
Sustainable Menstrual Practices
Improving Your Menstrual Health: Quick Tips
Taking care of your menstrual health is an integral part of maintaining optimal well-being. Although many medications are available to manage menstrual symptoms, these often cause side effects like nausea, diarrhea, stomachache, and long-term health risks causing more harm than good. Aside from essential hygiene practices you should follow during your period, taking care of yourself from within is essential. Here are some quick tips to make your next cycle more comfortable:
Your naturopathic medicine advisors at Natural Path to Wellness are committed to assisting you in understanding the importance of taking care of your menstrual health and following a personalized approach to maintain optimal well-being. Contact us to learn more about the natural path to improving and maintaining your menstrual health. AuthorKate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
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:
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? Physiological Response to Stress
The body’s response to stress, also called general adaptation syndrome, includes 3 stages: alarm, resistance, and exhaustion.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
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.
AuthorDaelyn 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.
References
Stress is a common phenomenon that all of us experience daily. Although beneficial in stimulating bodily processes and activities that will improve how we cope with everyday situations, long-term stress is detrimental for our health and may subject us to greater risk for disease. To prevent these long-term health risks, it is crucial to not only consider changes in your everyday activities, but also explore natural options that will assist your body in maintaining homeostasis despite the high number of stressors you are subjected to every day. Ashwagandha has long been used to promote “youthful vigor” because of its ability to improve muscle strength, endurance, and overall health.1 With its rich history of alleviating stress, ashwagandha may be the herbal remedy you are looking for to achieve stress-free days!
Understanding Stress
Stress is considered a normal psychological or physical response from internal or environmental triggers that test your capacity to adjust or adapt to different situations.2 Common stressors may include past experiences, pressure from work, heightened expectations, and other environmental factors. Aside from poor decision-making skills, stress may negatively affect your mental capacity, memory, sleep quality, and overall psychological well-being. All these negative effects of stress lead to the development of health problems that will inevitably affect your overall well-being. Physiologically, the unhealthy effects of stress to the human body begins as a quick reaction of the hypothalamic-pituitary-adrenal (HPA) axis which alerts a part of the brain called the adrenal cortex to produce more of a hormone called cortisol. In response to stress, cortisol triggers several changes in the body to make up for the additional demands, most of which may be detrimental when not regulated.
HPA Axis and Sleep
The HPA axis greatly affects the quality and duration of your sleep. The activation of your HPA axis results to disturbed and lighter sleep, while not getting enough sleep increases the activity of your HPA axis.2 This means that subtle changes in the activity of your HPA axis and environment influence the quality of your sleep and consequently affect your ability to think and become productive every day. Discover the importance of a good snooze for your health today!
Historical Background of Ashwagandha
Ashwagandha (Withania somnifera L.) is a small plant from the Solanaceae family that is commonly grown in South Asia, Central Asia, and Africa.1 A historical system of medicine in India, Ayurveda has been incorporating the use of ashwagandha to improve memory and mental cognition for millenia. With root and leaf extracts containing adaptogens as therapeutic ingredients, ashwagandha is also known as winter cherry or Indian ginseng.1 The term “ashwagandha” is derived from the word “ashwa”, which translates to “horse”, while the component used as an herbal remedy is its roots. It is thought that eating the root could give you horse-like powers! Interestingly, the word "gandha," refers to fragrance and talks about the smell of the herb's root. This is why at Natural Path to Wellness, we recommend it in capsule form rather than tea or tinctures. Aside from improving memory and mental cognition, ashwagandha also helps in managing stress levels, regulating the immune system, reducing inflammation, rejuvenating body cells, relieving arthritis, and preventing growth of tumors.2
Effects of Ashwagandha in Relieving Stress
With over 50 chemical compounds found in the different components of the ashwagandha plant that could contribute to your overall health and wellness, this herb could do wonders to assist in maintaining balance within your body. The major chemical ingredients found in ashwagandha that could explain its therapeutic effects include steroidal alkaloids and lactones, all together known as withanolides.1 The powerful effects of withanolides enable ashwagandha to regulate the activities of the hypothalamic-pituitary-adrenal (HPA) axis. In response to a stressor, your HPA axis increases cortisol levels to help your body cope up with stress. However, high levels of cortisol for prolonged periods may cause detrimental effects on your immune system: suppressing its function and increasing your risk of developing health problems. Ashwagandha reduces cortisol levels through regulating the balance of your HPA axis, making it less reactive to stressors. Because of its anti-inflammatory effects, ashwagandha is an effective form of alternative medicine that could be of great benefit to your body as it handles everyday stressors.
Mechanism of action of Withanolides
Withanolides help in preventing tumor growths, destroying damaged cells, reducing inflammation, regulating the immune response, preventing bacterial overgrowth, reducing stress levels, and preventing degeneration of neurons. WIthanolides are also beneficial for long-term health problems due to their unique ability to balance multiple signaling pathways in your nervous system, promoting the regulation of your body’s inflammatory and immune responses.4 As an adaptogenic herb, withanolides regulate the HPA axis or stress response of the body, potentially modulating its physiologic reaction to stressors.
Safety and Considerations
The rich historical roots of the use of ashwagandha as a form of health remedy is the best evidence of its effectiveness and benefits to the human body. However, it is vital to apply safety measures and consider other therapies you may be receiving, since the use of ashwagandha may not be recommended for everyone. Ashwagandha root contains methanolic extract, an ingredient that has reported effects on the dopaminergic neurons in the brain which plays an important role in the body’s movement, cognition, executive functions, reward, motivation, and the central nervous system in general.5 Hence, extreme caution should be exercised when using ashwagandha simultaneously with other drugs, especially medications from the benzodiazepine and barbiturate groups, to avoid over-enhancing their effects!
Ashwagandha root may interact with anti-anxiety, sleep-promoting, muscle relaxant, and sedative medications, intensifying their individual effects and consequently cause problems with muscle coordination, weakness, tremors, headaches, and drowsiness.5 Knowledge and understanding on the proper use of ashwagandha is vital to ensure you are able to receive its full benefits, without putting yourself at greater risk for unwanted effects due to overdose and dysregulation of stress levels, which can occur when intake is not regulated and monitored. A licensed naturopathic physician with expertise in managing stress levels using natural options and botanical medicine will help you in exploring the benefits of ashwagandha and other medicinal herbs and monitoring therapeutic levels of the herbal remedies you take every day, ultimately guiding you in making conscious decisions for your health. Regulating Your Stress Levels
Talking with your naturopathic medicine advisors is a vital step in helping you understand how stress affects your body, consider nutrition and lifestyle changes that will assist you in avoiding triggers, and explore natural options that will help you regain and maintain balance despite exposure to unavoidable stressors every day. At Natural Path to Wellness, we are committed to assist you regain vitality through a comprehensive and personal approach that considers your unique needs and preferences. Discover how to maximize the beneficial effects of the naturopathic approach in reducing your stress levels today!
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:
1. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186 2. Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021;2021:8254344. Published 2021 Nov 30. doi:10.1155/2021/8254344 3. Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. J Psychopharmacol. 2023;37(11):1091-1104. doi:10.1177/02698811231200023 4. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. doi:10.3390/pharmaceutics15041057 5. White PT, Subramanian C, Motiwala HF, Cohen MS. Natural Withanolides in the Treatment of Chronic Diseases. Adv Exp Med Biol. 2016;928:329-373. doi:10.1007/978-3-319-41334-1_14 |
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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