Crohn’s disease is an autoimmune condition that affects any part of the gastrointestinal (GI) tract, from the mouth to the end part of the large intestine.1 It occurs from chronic, severe inflammation of the walls of the digestive system. Signs and symptoms of the disease, especially severe abdominal pain and diarrhea, have taken a toll on the lives of those affected, not only disrupting productivity, but also causing severe fatigue, weight loss, and malnutrition.
Understanding Crohn’s Disease
Crohn’s disease results from immune-mediated inflammation that affects the entire thickness of your intestinal lining. It is considered a type of inflammatory bowel disease (IBD), with ulcerative colitis as its counterpart. The exact cause of Crohn’s disease is unknown. However, it may develop due to an impaired immune response against environmental and internal irritants. The condition can also develop due to genetic mutations that run across families. Normally, the lining of the small intestines is responsible for absorbing nutrients from the food you eat. However, lesions from Crohn’s disease dig into this entire section and are replaced with scar tissue, impairing its ability to absorb essential vitamins and minerals that the body needs to stay healthy.
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The Naturopathic Approach
The goals of naturopathic care for Crohn’s disease focus on healing and nurturing the intestinal lining by targeting the root cause of inflammation. This is done through a combination of nutrition, herbal medication, and lifestyle practices that are all aimed at achieving remission and whole-body health.
Anti-Inflammatory Foods
Supporting the health of your intestine by eliminating grains that are sources of gluten in the diet can help break the vicious cycle of inflammation that triggers and exacerbates Crohn’s disease. Gluten has the ability to drive inflammation and loosen the tight junctions that protect your intestinal lining, eventually causing disease flare-ups. Eating food that is rich in omega-3 and polyphenols can help reduce inflammation.
Botanical Medicine
- Reishi mushroom (Ganoderma lucidum). This natural remedy supports the immune system and regulates metabolism. Its wonders in managing Crohn’s disease comes from its ability to suppress TNF-alpha, which is an inflammatory marker that rises in the condition.4
- Curcumin (Curcuma longa). This kitchen staple is made up of 70% curcuminoids, which are active ingredients that help block and reduce inflammation. Its wonders in Crohn’s disease comes from its ability to reduce oxidative stress in the intestine, regulate the body’s inflammatory process, and support healing of the intestinal lining.2
And many more!
Nurturing Your Gastrointestinal Health
Since your gastrointestinal tract is an important gateway to critical processes that keep your body healthy, nurturing its abilities to digest food, absorb nutrients, and protect your body from harm is your utmost responsibility. Although the exact cause of Crohn’s disease has not yet been fully discovered, you can prevent the disease from affecting your overall well-being by simply targeting the cycle of inflammation that triggers and exacerbates the problem. At Natural Path to Wellness, we are committed to helping you end this cycle. Talk to us to learn more!
Before using herbal medicine for your health problems, it is important to talk to your primary care providers and naturopathic doctors to make sure it is right for your case and preference. Additionally, most herbs are not allowed during pregnancy and lactation, so seeking professional help prior to using natural formulas helps to ensure that you and your baby are protected from unwanted side effects and potential harm.
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:
- Ranasinghe IR, Tian C, Hsu R. Crohn Disease. In: StatPearls. Treasure Island (FL): StatPearls Publishing; February 24, 2024.
- Lin Y, Liu H, Bu L, Chen C, Ye X. Review of the Effects and Mechanism of Curcumin in the Treatment of Inflammatory Bowel Disease. Front Pharmacol. 2022;13:908077. Published 2022 Jun 20. doi:10.3389/fphar.2022.908077
- Lewis JD, Daniel SG, Li H, et al. Surgery for crohn’s disease is associated with a dysbiotic microbiome and metabolome: Results from two prospective cohorts. Cellular and Molecular Gastroenterology and Hepatology. 2024;18(3):101357. doi:10.1016/j.jcmgh.2024.05.005
- Liu C, Dunkin D, Lai J, et al. Anti-inflammatory Effects of Ganoderma lucidum Triterpenoid in Human Crohn's Disease Associated with Downregulation of NF-κB Signaling. Inflamm Bowel Dis. 2015;21(8):1918-1925. doi:10.1097/MIB.0000000000000439
Hibiscus (Hibiscus sabdariffa) is a wonderful plant packed with medicinal and aromatic ingredients that has been famous all over the world as flavorful tea. Its wonderful effects in lowering blood pressure are similar to allopathic medications, but without putting your body at risk of developing adverse effects that can affect your overall quality of life. Hibiscus tea is the perfect drink to savor the relaxing effects of tea, while enjoying the benefits of hibiscus in regulating blood pressure and protecting your cardiovascular health!
Understanding Hypertension
Hypertension is a very strong predictor of heart and blood vessel problems, putting those with uncontrolled levels at risk of having blood clots, heart rhythm abnormalities, and even stroke. It is actually considered the most common long-term medical condition characterized by unregulated rise in blood pressure levels. Guidelines to determine hypertensive status change regularly and may depend on the country you live in, but these have reached a consensus that people with persistently elevated blood pressure readings of 140/90 mmHg should be subjected to blood pressure management.3 Aside from genetic predisposition to hypertension, nutrition and lifestyle practices greatly affect your chances of developing the condition.
Historical Background
Hibiscus, also known as sour tea or roselle, belongs to the Malvaceae family. The aromatic medicinal plant that originated from Asia is currently grown all over the world. Hibiscus is not only used for the purpose of healing, since its fibers and flowers are also used to produce a variety of food and beverages! Aside from its wonderful benefits, hibiscus is also used as a natural food colorant, making it a safer alternative to artificially-made pigments for food production.1
Effects in Blood Pressure regulation
Although allopathic medications for blood pressure regulation are effective, these may produce unwanted effects that can negatively affect your quality of life. You may have dizziness, imbalances in your body’s electrolyte levels, and even feel fatigued all the time.2 Rather than having to experience these effects, the naturopathic approach offers a well-rounded course of management that targets nutrition, lifestyle, supplementation, and natural remedies to help regulate blood pressure levels. Interestingly, these natural remedies can also be taken in forms you can actually enjoy! By simply enjoying relaxing hibiscus tea sessions with your family and friends or even pairing this healthy drink with your favorite meals, you are also able to take care of your health as you grow older.
Mechanism of action
The antihypertensive and anti-inflammatory benefits of hibiscus come from its bioactive ingredients, namely, polyphenols, ascorbic acid, tannins, and carotenoids, all of which work together to widen blood vessels and regulate blood flow, ultimately reducing your risks of developing complications from lack of blood pressure control.2 Hibiscus can also help regulate blood pressure by inhibiting angiotensin-converting enzyme (ACE), which is responsible to convert angiotensin I to angiotensin II, a potent hormone that increases blood pressure. Interestingly, the blood pressure effects of hibiscus are stronger in people who have higher blood pressure levels.2 Aside from its wonderful effects in regulating blood pressure, the hydroethanol component of hibiscus also exerts antioxidant and antimicrobial properties, helping to kill or inhibit microorganisms that may cause potential harm to the body.1
Safety and Considerations
Hibiscus tea is generally safe to drink daily and has not been observed to produce side effects, aside from lowered blood pressure and mild gastrointestinal discomfort that may be factored by the way the tea was prepared.2 However, most herbal remedies should not be used during pregnancy and lactation and it is best to talk with your healthcare providers and naturopathic doctors to help you discover the best strategies for your unique case.
Additionally, the use of hibiscus in combination with other antihypertensive agents should be further evaluated with your healthcare providers, as this may synergize the effects of your maintenance medications and cause more harm than good. At Natural Path to Wellness, your team will help you discover the wonderful benefits of hibiscus tea for your optimal health and well-being, making sure that this herb is right for you and its therapeutic levels in the body are kept in-check!
Additionally, the use of hibiscus in combination with other antihypertensive agents should be further evaluated with your healthcare providers, as this may synergize the effects of your maintenance medications and cause more harm than good. At Natural Path to Wellness, your team will help you discover the wonderful benefits of hibiscus tea for your optimal health and well-being, making sure that this herb is right for you and its therapeutic levels in the body are kept in-check!
Regulating Your Blood Pressure Levels
Optimal blood pressure regulation requires a holistic approach that targets nutrition, lifestyle, and supplementation, in combination with natural herbal remedies that nurture your cardiovascular health. This means that although hibiscus tea is greatly beneficial in controlling hypertension, nutrition and lifestyle modifications are equally (or even more!) important. At Natural Path to Wellness, our team is committed to guiding you in your journey to health and wellness, helping you discover the best natural and holistic options for your unique case and preference. To learn more about the naturopathic approach for regulating blood pressure levels, talk to us today!
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
REFERENCES:
- Jabeur I, Pereira E, Barros L, et al. Hibiscus sabdariffa L. as a source of nutrients, bioactive compounds and colouring agents. Food Res Int. 2017;100(Pt 1):717-723. doi:10.1016/j.foodres.2017.07.073
- Ellis LR, Zulfiqar S, Holmes M, Marshall L, Dye L, Boesch C. A systematic review and meta-analysis of the effects of Hibiscus sabdariffa on blood pressure and cardiometabolic markers. Nutr Rev. 2022;80(6):1723-1737. doi:10.1093/nutrit/nuab104
- Iqbal AM, Jamal SF. Essential Hypertension. [Updated 2023 Jul 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539859/
Rosacea is an inflammatory skin condition that typically causes swelling and redness (flushing) on the central portion of your face. This is different from the blush you get whenever you see your ultimate crush! Although mild cases of rosacea are harmless and remain undiagnosed, those with severe disease may experience lack of confidence and insecurity due to persistent skin discoloration and flare-ups. Not to worry! The primary management for rosacea is fairly simple: avoid your personal triggers! Through minimizing exposure to irritants that may precipitate flare-ups and exploring natural options to help regulate inflammation, you can recover your previously plump skin.
Understanding Rosacea
The word “rosacea” actually means “rose-like,” which describes the main symptoms you will experience with the disease. These may include erythema that may be temporary or persistent. Although the exact cause of rosacea is unknown, your risk of having the condition may be associated with your family history of the disease, problems with your immune response, infections with microorganisms, dysregulation in your neurovascular pathways, or factors from your environment.1 Generally, the manifestations of rosacea are classified into four different subtypes:1
It is important to note that the manifestations of rosacea are not exclusive to their specific groups. You may experience symptoms from two or more subtypes and the affected area may change over time.
- Erythematotelangiectatic Rosacea – associated with constant redness with temporary flushing of the cheeks and nose. Red spots from dilated superficial blood vessels (telangiectasia) may also be present.
- Papulopustular Rosacea – associated with small, raised lesions (papules) and small vesicles containing white blood cells (pustules) on the face. The lesions in papulopustular rosacea are similar to adult acne and may be mistaken for the latter.
- Phymatous Rosacea – associated with scarring and enlarged sebaceous glands, especially on the nose, chin, and cheeks.
- Ocular Rosacea – unique from other subtypes, ocular rosacea may cause tearing, eye dryness, feelings of having sand in the eye, itchiness, and swelling of the eyelids.
It is important to note that the manifestations of rosacea are not exclusive to their specific groups. You may experience symptoms from two or more subtypes and the affected area may change over time.
What Can Trigger Rosacea?
Episodes of redness and flushing are often associated with getting exposed to heat or steam, drinking alcohol, and experiencing changes in hormone levels due to menopause. Exposure to noxious cold and use of niacin (vitamin B-3) or topical steroids can also trigger flare-ups. These irritants activate your sensory nerves to release vasoactive and inflammatory substances that cause dilation (widening) of superficial blood vessels on the face and produce redness and swelling.
Signs and Symptoms
Rosacea is characterized by:
The presence and severity of your symptoms increase overtime, with greater numbers of flushing episodes after persistent exposure to your personal triggers. Since most symptoms present on the face, rosacea may inevitably affect an individual’s self-esteem, causing emotional and social burden. Erythema is allopathically managed with topical medications that cause local constriction of blood vessels to reduce swelling. Topical medications to reduce the number of opportunistic pathogens present on the skin that could actually cause greater inflammation may also be given. Although beneficial in the short-term, these strategies only act to reduce the severity of your symptoms. At Natural Path to Wellness, we are committed to help you alleviate the root cause of your health problems and not merely mask your symptoms. Through the healing power of nature, your naturopathic medicine advisors will guide you as you make conscious decisions for your optimal health.
- Prolonged flushing
- Persistent or transient erythema (redness)
- Telangiectasia (dilated superficial blood vessels on the skin)
- Papules
- Pustules
- Phymatous changes
- Burning, stinging, or migraine-like pain
- Eye and eyelid involvement
The presence and severity of your symptoms increase overtime, with greater numbers of flushing episodes after persistent exposure to your personal triggers. Since most symptoms present on the face, rosacea may inevitably affect an individual’s self-esteem, causing emotional and social burden. Erythema is allopathically managed with topical medications that cause local constriction of blood vessels to reduce swelling. Topical medications to reduce the number of opportunistic pathogens present on the skin that could actually cause greater inflammation may also be given. Although beneficial in the short-term, these strategies only act to reduce the severity of your symptoms. At Natural Path to Wellness, we are committed to help you alleviate the root cause of your health problems and not merely mask your symptoms. Through the healing power of nature, your naturopathic medicine advisors will guide you as you make conscious decisions for your optimal health.
The Naturopathic Approach for Rosacea
Roll-On Rosacea Relief |
Jade Stone Roller |
Manuka Honey |
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The natural path in managing rosacea begins with making conscious nutrition and lifestyle changes to avoid potential triggers that may cause flare-ups! These include avoiding intake of your favorite spicy food, alcohol, chocolate, and citrus fruits. Cigarette smoking should also be avoided as this irritates and dries out your skin!
Taking care of your skin is another essential step to reduce flare-ups.
Aside from taking care of your skin surface, assisting your body as it heals from within through taking natural supplements with health benefits that help regulate inflammation, reduce irritation, and improve immune regulation is vital. These may include zinc, evening primrose oil, and gamma-linolenic acid. To fully enjoy the health benefits of each supplement, you should always remember to take them as directed by your healthcare provider. The risk of experiencing unwanted effects that may cause more harm than good increases when intake is not regulated and monitored. Talking to your naturopathic physician will help you in exploring the best natural supplements for your unique case.
Taking care of your skin is another essential step to reduce flare-ups.
- Incorporating gentle and natural ingredients into your daily skincare routine prevents irritation from harsh chemicals and rubbing.
- Look for products that can be spritzed onto the skin or use gentle application.
- Keeping a rose quartz, jade, or stainless steel facial roller in the fridge can provide cooling relief to the skin and help you spread product without irritating friction.
- You can pamper yourself and soothe skin by using manuka or kanuka honey as a mask for 30-60 minutes. Rinse off with warm water, gently pat dry, and continue your rosacea skincare routine.
- Limiting exposure and protecting your facial skin from the sun through applying non-toxic and chemical-safe sun products are equally important to prevent the worsening of your present symptoms.
Aside from taking care of your skin surface, assisting your body as it heals from within through taking natural supplements with health benefits that help regulate inflammation, reduce irritation, and improve immune regulation is vital. These may include zinc, evening primrose oil, and gamma-linolenic acid. To fully enjoy the health benefits of each supplement, you should always remember to take them as directed by your healthcare provider. The risk of experiencing unwanted effects that may cause more harm than good increases when intake is not regulated and monitored. Talking to your naturopathic physician will help you in exploring the best natural supplements for your unique case.
Improving Your Skin Health
Although rosacea is not a disease that can cause potentially life-threatening risks to those diagnosed with the condition, it can leave emotional and physical scars when left unmanaged. Making conscious decisions for your health is the building block to alleviate rosacea! Avoiding your personal triggers and taking care of your skin are essential to protect yourself from the consequence of flare-ups. Discover naturopathic options for your optimal 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.
9/26/2024
Honey for the Bones (and a tangential discussion of medical research into traditional remedies)
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When I think of the medicinal properties of honey, my first thoughts are of using it to reduce coughing and soothe sore throats. I think of medical-grade honey to help speed healing and prevent infections in wounds and burns. But, a while back I read this Bible verse and it made me wonder if honey was actually good for the bones.
“Gracious words are a honeycomb, sweet to the soul and healing to the bones.”
- Proverbs 16:24
- Proverbs 16:24
In our current medical system, there is an attitude of dismissiveness to traditional medicines as a whole or to specific applications that have yet to be proven by current medical research. However, we have to remember that:
Why do researchers investigate traditional remedies? Because they work. If the evidence in support of traditional remedies was not so compelling, the research would not be undertaken. Even when we know that a treatment is effective, modern research helps us understand how it works, and that helps us know how else it can be used to our benefit.
It is easy for us to fall into the trap of thinking that we are at the pinnacle of human advancement and that our ancestors lacked knowledge or understanding. But we are only a point in the line of human advancement. Others will come after us and put rest to things we thought fact and prove things we theorized but were unable to prove.
After all, here we are nearly three millennia later conducting research that supports the wisdom espoused by the Israelites of 700 B.C.
A 2019 literature review (an evaluation of available research) described several potential benefits of honey for bone health:1
Humorously, the researchers referred to honey as a potential “novel dietary supplement to prevent osteoporosis.” Hmm…it is amusing to me how researchers have a tendency to lay claim to having discovered the medicines we have been using for thousands of years...
The long list of honey’s beneficial properties do not stop here. In fact, honey is a staple ingredient in many people’s skincare routines! Famous for its antibacterial and anti-inflammatory activities, honey is a wonderful ingredient to make sure your skin remains protected and nurtured.
- Research takes a great deal of time and money not typically dedicated to things that are not easily patented to ensure profitability.
- Sometimes our technology has not yet advanced to a point where certain studies can be performed or where their results can be accurately interpreted.
- There is an ongoing issue of a lack of communication between medical researchers and those who are educated and trained in the use of traditional medicines. This can lead to poor-quality research or the application of the wrong substance, dose, or form of the natural medicine being studied. In short, inaccurate results.
Why do researchers investigate traditional remedies? Because they work. If the evidence in support of traditional remedies was not so compelling, the research would not be undertaken. Even when we know that a treatment is effective, modern research helps us understand how it works, and that helps us know how else it can be used to our benefit.
It is easy for us to fall into the trap of thinking that we are at the pinnacle of human advancement and that our ancestors lacked knowledge or understanding. But we are only a point in the line of human advancement. Others will come after us and put rest to things we thought fact and prove things we theorized but were unable to prove.
After all, here we are nearly three millennia later conducting research that supports the wisdom espoused by the Israelites of 700 B.C.
A 2019 literature review (an evaluation of available research) described several potential benefits of honey for bone health:1
- “Honey can protect the bone via its antioxidant and anti-inflammatory properties”
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It contains polyphenols that help to stop the destruction of bone and its reabsorption into the bloodstream.
- Darker-colored honey tends to have more of the beneficial phenolic compounds.
- Several included animal studies showed more rapid fracture healing with the use of various types of honey.
- A combination of eating honey and performing jumping exercises (like rebounding!) improved bone density and diameter in animal studies.
- Likewise, honey plus aerobic dance helped improve muscle performance and reduce bone loss in women.
Humorously, the researchers referred to honey as a potential “novel dietary supplement to prevent osteoporosis.” Hmm…it is amusing to me how researchers have a tendency to lay claim to having discovered the medicines we have been using for thousands of years...
The long list of honey’s beneficial properties do not stop here. In fact, honey is a staple ingredient in many people’s skincare routines! Famous for its antibacterial and anti-inflammatory activities, honey is a wonderful ingredient to make sure your skin remains protected and nurtured.
HEALING HONEY
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Quality, medical-grade manuka honey is something I recommend everyone keep in their herbal medicine cabinet. Manuka honey is made in New Zealand by bees that feed off of — and collect medical benefits from – the Leptospermum scoparium flowers. It can be taken for digestion or used topically for burn- and wound-healing. MGO numbers indicate the amount of methylglyoxal (the compound responsible for manuka’s amazing healing properties) with higher numbers indicating more medical benefits. In addition to manuka honey, I recommend keeping raw, local honey as a pantry staple.
How to find healing honey:
Warning: remember, you should never feed honey to a child under the age of one (1) year. Honey can contain botulism toxin at doses small enough not to harm healthy adults and children, but babies under 1 can not fight off this toxin and can die from consuming honey.
How to find healing honey:
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Buy local, raw, unfiltered honey when possible.
- Local & unfiltered because it will contain small particles of pollen local to your area which may help reduce your environmental allergy symptoms. Most beekeepers will strain the honey (a.k.a. microfiltration) to remove large particles, but we want to avoid ultra-filtered honey which removes the pollen. Plus, buying local reduces the carbon footprint.
- Raw because honey contains enzymes, vitamins & minerals, proteins & amino acids, and beneficial bacteria that are good for your health but are damaged or destroyed when heated. Buy from someone who doesn’t heat their honey at all or past about 95F, the typical temperature inside a beehive.
- Find a reputable beekeeper. Store-bought honey (in addition to usually being heat processed, ultra-filtered, and not local) is often adulterated with corn syrup or sugar syrup. Local farmer’s markets can be a great place to find quality honey. Trust me, it’s worth the extra effort to find someone selling 100% pure honey, your tastebuds (and your bones!) will thank you.
Warning: remember, you should never feed honey to a child under the age of one (1) year. Honey can contain botulism toxin at doses small enough not to harm healthy adults and children, but babies under 1 can not fight off this toxin and can die from consuming honey.
Author
Marney Johnson, ND, MSCI-TS, (she/her) received her Doctorate in Naturopathic Medicine and Certificate of Natural Childbirth from National University of Natural Medicine (NUNM). Following graduation, she completed a CNME-approved Residency in Naturopathic Medicine with NUNM Health Center, a primary care clinic in Portland, Oregon. There she was trained and practiced in a variety of naturopathic and primary care. She is passionate about supporting the body's ability to heal itself with the support of naturopathic modalities and believes that everyone deserves outstanding care and should feel both safe and heard by those entrusted with their health and wellness.
REFERENCE:
1. Kamaruzzaman MA, Chin KY, Mohd Ramli ES. A Review of Potential Beneficial Effects of Honey on Bone Health. Evid Based Complement Alternat Med. 2019;2019:8543618. Published 2019 Sep 19. PMID: 31641368
1. Kamaruzzaman MA, Chin KY, Mohd Ramli ES. A Review of Potential Beneficial Effects of Honey on Bone Health. Evid Based Complement Alternat Med. 2019;2019:8543618. Published 2019 Sep 19. PMID: 31641368
Societal and cultural factors have a significant impact on men’s health across the globe. Men are often implicitly and explicitly encouraged to maintain a status as a model of strength without the need for help, which is often perceived as weakness. According to the World Health Organization, men are less likely to seek medical attention for an illness. Furthermore, while engaging in medical care, they are less likely to detail their symptoms to a professional. Certain barriers exist that could impact the accessibility of health services for men. These may include but certainly aren’t limited to constraints of working hours, availability of information regarding men’s health, and stigmas surrounding access. Culturally, we need to work to acknowledge the importance of preventative health appointments, particularly for men, and encourage healthy lifestyle choices.2
The Role of Primary Care
Primary care services are important for promoting health across all populations as primary care is often a first step in incorporating preventative measures into one’s lifestyle to avoid illness. With men being less likely to access primary care, there is an increase in emergency care received by men for acute intervention.2 Not only does this prove to be a greater financial cost, such measures may not fully address the source of the illness. Preventative care has the potential to save costs, lower incidence of chronic illness, and even save lives.
You don’t have to be sick to go to the doctor. Attending primary care appointments regularly can help establish a baseline of health and allow one’s doctor to more quickly identify changes in health in order to advise on preventive measures of disease. Additionally, primary care providers can point to a network of resources including specialists and mental health professionals. A holistic approach to men’s health is necessary in order to address, for example, the psychosocial factors that affect accessibility to health services while identifying physical and emotional risk factors in one’s lifestyle. Initiatives to improve men’s health could also benefit their partners and families by improving men’s quality and duration of life.
You don’t have to be sick to go to the doctor. Attending primary care appointments regularly can help establish a baseline of health and allow one’s doctor to more quickly identify changes in health in order to advise on preventive measures of disease. Additionally, primary care providers can point to a network of resources including specialists and mental health professionals. A holistic approach to men’s health is necessary in order to address, for example, the psychosocial factors that affect accessibility to health services while identifying physical and emotional risk factors in one’s lifestyle. Initiatives to improve men’s health could also benefit their partners and families by improving men’s quality and duration of life.
The Benefits of Prevention
Nutrient-Based Vitamins |
Reproductive & Heart Health |
Male Libido & Fertility |
Chronic illness, such as hypertension and coronary artery disease, are widely discussed as prominent factors in mortality (causes of death), but medical concerns specific to men are rarely highlighted, save for advertisements for erectile dysfunction, perhaps. In actuality, erectile dysfunction is a known risk factor for cardiovascular diseases. Did you know that increased erectile dysfunction is also a symptom of diabetes in men? Other conditions, which could impact a man’s quality of life significantly, may include premature ejaculation, testicular cancer, and testosterone deficiency syndrome.2
Practitioners need to prioritize preventative care during appointments and encourage open communication throughout. Education is a key element of prevention, as it is difficult to make lifestyle changes without clear advice and positive implications.1 An important goal in education is to provide patients with greater autonomy in their own health. With greater knowledge of risk factors and how information applies to him specifically, a patient has the opportunity to be more confident in making decisions regarding his health, including whether to seek additional or alternative health services. When it comes to screening, for instance, it is important that men understand the impact of family history on recommended ages for screening. While the following are some of the generally recommended ages, your primary care provider can adapt these guidelines for your specific set of risk factors:
Practitioners need to prioritize preventative care during appointments and encourage open communication throughout. Education is a key element of prevention, as it is difficult to make lifestyle changes without clear advice and positive implications.1 An important goal in education is to provide patients with greater autonomy in their own health. With greater knowledge of risk factors and how information applies to him specifically, a patient has the opportunity to be more confident in making decisions regarding his health, including whether to seek additional or alternative health services. When it comes to screening, for instance, it is important that men understand the impact of family history on recommended ages for screening. While the following are some of the generally recommended ages, your primary care provider can adapt these guidelines for your specific set of risk factors:
- Colonoscopy: 45 years old
- Prostate exam: 55 years old
- Blood pressure screening: yearly
- Lung cancer screening: yearly between 50 and 80 years old if smoking history
Promoting Long-term Health
One of the key goals of preventative care is to establish a trusting relationship between patients and their healthcare providers in order to fully understand lifestyle factors that could contribute towards disease. Regular appointments are important for building trust and creating a personalized plan of care for optimal health. Additionally, identifying early risk factors for disease could save time and money down the line without the need for more drastic interventions. A gentler approach applied in the early stages of a disease can be beneficial for promoting enhanced quality of life and longevity. Discover the naturopathic approach for your optimal health today!
Author
Daelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
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:
- Aoun S, Donovan RJ, Johnson L, et al. Preventive Care in the Context of Men’s Health. J Health Psychol. 2002; 7(3): 243-252. Published May 2002. doi.org/10.1177/1359105302007003219
- Moon DG. Changing Men’s Health: Leading the Future. World J Mens Health. 2018 Jan; 36(1):1-3. Published online 21 Dec 2017. doi.org/10.5534/wjmh.18101
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
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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.
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 Treatments
Topical 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:
- Alternate 3 minutes of hot water to your chest and back with 1 minute of cold water.
- Repeat the process 3 times.
- End the shower on cold.
- Towel dry yourself afterwards!
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!
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:
- Nemeth V, Syed HA, Evans J. Eczema. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 1, 2024.
- Schlichte MJ, Vandersall A, Katta R. Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis. Dermatol Pract Concept. 2016;6(3):23-29. Published 2016 Jul 31. doi:10.5826/dpc.0603a06
- Weber I, Woolhiser E, Keime N, et al. Clinical Efficacy of Nutritional Supplements in Atopic Dermatitis: Systematic Review. JMIR Dermatol. 2023;6:e40857. Published 2023 Nov 29. doi:10.2196/40857
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.
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
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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.
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:
- H, Mawazi SM, Al-Mahmood SMA, Zaiter A, Doolaanea AA. Thymoquinone content in marketed black seed oil in Malaysia. J Pharm Bioallied Sci. 2020;12(3):284-288. doi:10.4103/jpbs.JPBS_208_20
- Burdock GA. Assessment of black cumin (Nigella sativa L.) as a food ingredient and putative therapeutic agent. Regul Toxicol Pharmacol. 2022;128:105088. doi:10.1016/j.yrtph.2021.105088
- 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
- Ciesielska-Figlon K, Wojciechowicz K, Daca A, et al. The Impact of Nigella sativa Essential Oil on T Cells in Women with Hashimoto's Thyroiditis. Antioxidants (Basel). 2023;12(6):1246. Published 2023 Jun 9. doi:10.3390/antiox12061246
- Elmaci I, Altinoz MA. Thymoquinone: An edible redox-active quinone for the pharmacotherapy of neurodegenerative conditions and glial brain tumors. A short review. Biomed Pharmacother. 2016;83:635-640. doi:10.1016/j.biopha.2016.07.018
- Ferizi R, Ramadan MF, Maxhuni Q. Black Seeds (Nigella sativa) Medical Application and Pharmaceutical Perspectives. J Pharm Bioallied Sci. 2023;15(2):63-67. doi:10.4103/jpbs.jpbs_364_22
- Hannan MA, Rahman MA, Sohag AAM, et al. Black Cumin (Nigella sativa L.): A Comprehensive Review on Phytochemistry, Health Benefits, Molecular Pharmacology, and Safety. Nutrients. 2021;13(6):1784. Published 2021 May 24. doi:10.3390/nu13061784
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!
Causes of Inflammation
There are a variety of internal and external stimuli that can trigger the activation of your inflammatory response. Internal stimuli are those problems with the regulation of body processes caused by infections, growth of bad bacteria, immune reactions, or the death of tissue cells. On the other hand, external stimuli are those found in the environment, including harmful pathogens entering the body and exposure to toxic materials.
Unwanted Consequences of Inflammation
While the inflammatory response is protective and acts as the body’s defense, it can also cause inevitable damage to the tissue. Fortunately, these harmful consequences are limited, normally heals once the inflammation dies down, and leaves zero to minimal permanent damage. The white blood cells eventually stop detecting inflammatory signals and stop going to the injured tissue. To prevent an acute inflammation from progressing into a chronic one, the inflammatory response must be regulated to prevent further tissue damage.
When the inflammatory response is misdirected against other body tissues, the inflammation may attack your own healthy cells instead of protecting them, causing autoimmune disease. Allopathic treatments may help regulate the inflammation but also impair or disturb your immune system’s capacity to defend itself and remove foreign stimuli, which is why your body produces inflammation in the first place. Natural options, such as foods, herbs, and supplements, that manage inflammation have properties that help manage the harmful effects of inflammation while preserving its healthy, protective function.
When the inflammatory response is misdirected against other body tissues, the inflammation may attack your own healthy cells instead of protecting them, causing autoimmune disease. Allopathic treatments may help regulate the inflammation but also impair or disturb your immune system’s capacity to defend itself and remove foreign stimuli, which is why your body produces inflammation in the first place. Natural options, such as foods, herbs, and supplements, that manage inflammation have properties that help manage the harmful effects of inflammation while preserving its healthy, protective function.
Acute vs. Chronic Inflammation
Acute inflammation is the first defense of the body against infections and tissue damage. It commonly starts within minutes or hours from the detection of harmful stimuli. Once the harmful substance is eliminated, the inflammation dies down within several hours or a few days. On the other hand, chronic inflammation develops when the acute inflammation fails to get rid of the stimulus. Once the inflammation eradicates the harmful agents, it begins the process of tissue repair. Healing happens when the injured tissue is replaced through the regeneration of surviving cells and connective tissue, forming a scar.
Chronic inflammation is persistent inflammation, usually lasting for long periods of months to years and may cause further complications.2 It may be caused by infectious organisms remaining in the body for long periods which develop resistance from the protective attack of your white blood cells, long-term exposure to harmful irritants and chemicals secondary to your work or home environment, autoimmune disorders causing your body to mistakenly identify healthy tissues as foreign and harmful, and defects in the cells responsible for regulating the inflammatory response of the body itself.2 Additionally, frequent bouts of acute inflammation may also lead to chronic inflammation, which is why you should help your body fight against the root cause of your health problems through making conscious and empowered decisions for your health.
Chronic inflammation is persistent inflammation, usually lasting for long periods of months to years and may cause further complications.2 It may be caused by infectious organisms remaining in the body for long periods which develop resistance from the protective attack of your white blood cells, long-term exposure to harmful irritants and chemicals secondary to your work or home environment, autoimmune disorders causing your body to mistakenly identify healthy tissues as foreign and harmful, and defects in the cells responsible for regulating the inflammatory response of the body itself.2 Additionally, frequent bouts of acute inflammation may also lead to chronic inflammation, which is why you should help your body fight against the root cause of your health problems through making conscious and empowered decisions for your health.
Complications of Chronic Inflammation
Although chronic inflammation is not always noticed, it is the main cause of most chronic diseases that affect the health of people. Inflammation is known to contribute to the development of the following diseases2:
- Cardiovascular disease
- Cancer
- Rheumatoid Arthritis
- Inflammatory Bowel Disease (IBD)
- Diabetes Mellitus
- Chronic obstructive pulmonary disease (COPD
- Allergic Asthma
- Alzheimer's disease
- Chronic kidney disease (CKD)
Reducing Chronic Inflammation
To minimize risks of having recurrent inflammation, changes in your food and lifestyle choices are important and may include:
- Eating meals low in simple, processed carbohydrates
- Eating fiber and adding fruit and vegetables into every meal
- Reducing intake of unhealthy fats
- Eating healthy nuts, such as almonds which have anti-inflammatory properties
- Drinking green and black tea
- Exploring the anti-inflammatory benefits of curcumin, ginger, and other healing herbs
- Incorporating fish oil, vitamin D, magnesium, vitamin E, selenium, and zinc into your diet, when appropriate
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Seeking Naturopathic Help
Naturopathic medicine offers a wide array of strategies for various uncontrolled inflammatory problems. By targeting the root cause of your health problems, rather than just masking your symptoms, naturopathic care takes care of your optimal and long-term health. Holistic options targeting your nutrition, lifestyle practices, exposure to triggers, and therapeutic regimens are employed, ensuring that you are able to help your body as it recovers and maintains balance. Discover naturopathic options for your health today!
Author
Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
REFERENCES:
1. Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene.Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
2. Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021;4(1):1304. Published 2021 Nov 18. doi:10.1038/s42003-021-02825-4Write something about yourself. No need to be fancy, just an overview.
Sleep is essential in nurturing our overall health and wellbeing. In fact, good sleep helps improve mental health, learning, immunity, memory, cardiovascular health, hormone balance, and reproductive health.1 However, many people sleep less than the recommended hours or suffer from sleeping problems that affect the amount and quality of rest they get from sleeping. More than 1/3 of people living in the United States sleep less than the recommended time, with 50-70 million adults diagnosed with sleep problems.1 This is a pressing concern because sleeping problems due to lifestyle and work habits, environmental conditions, or health issues can cause disease or exacerbate your already present disease conditions. Improving your sleep hygiene through behavior and lifestyle changes throughout the day helps improve the quality and duration of your sleep, protecting and nurturing your long-term health.
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The Different Stages of Sleep
The stages of the sleep cycle have vital roles in nurturing cognition and healing after a whole day of work! It is important to note that you do not necessarily have to experience all sleep stages every time you lie in bed. However, the amount of sleep stages and sleep cycles determine the quality of your sleep, precisely why you may feel well-rested after a good night’s sleep, while feeling groggy when someone randomly wakes you up! The four stages of sleep are classified into non-rapid eye movement (NREM) or rapid eye movement (REM):
- Stage 1 NREM sleep (light sleep) begins from the moment you close your eyes until you fall asleep. Stage 1 is the entry to sleep and typically covers 5% of a full night's rest!
- Stage 2 NREM sleep (slightly deeper sleep) occurs when there is lack of eye movement, slowed heart rate, and decrease in body temperature. Stage 2 covers 50% of a full night’s rest!
- Stage 3 NREM sleep (deep sleep) occurs during the early half of the night and covers 20-25% of your night’s rest. During stage 3, your body works wonders in conducting repairs and strengthening your immune function for another day of activities. The number of deep sleeps you experience actually lessens as you grow older.
- Rapid Eye Movement (REM) sleep follows deep sleep and consists of rapid eye movements with an absent tone of your skeletal muscle, preventing you from moving too much while you sleep. This is the stage of sleep where you experience dreams and memory consolidation! During this stage, you will have a faster heart rate and irregular breathing. REM sleep covers 20% of a good night’s rest.
What is a Healthy Sleep?
A good night’s rest is achieved through repeated and rhythmic cycles between the four stages of sleep. Typically, your sleep is considered good when you experience 4-5 cycles of sleep stages. Each sleep cycle typically lasts for 90 minutes, with an episode of REM sleep in between light and deep sleep.1
What is the recommended duration of my sleep?
The amount of sleep you should get everyday depends on your age and underlying health problems. Sleeping for 8-10 hours is recommended for healthy teenagers, while healthy adults should rest for 7-9 hours each day. Healthy older adults, on the other hand, should sleep for 7-8 hours per day.
THE Benefits of a Healthy Sleep Hygiene
- Heart Health: While sleeping, your body experiences a relaxed state where your blood pressure lowers, heart rate slows, and your systems focus on rest and recovery. This much needed rest improves your heart health, while added stress from not getting a good night’s sleep increases your risks of developing heart disease.
- Brain Activity: Long hours of work and activities during the day produce waste products in the brain, causing us to feel tired and out of focus when we lack rest. To remove such waste and feelings of tiredness, the glymphatic system works wonders during sleep.1 Hence, lack of sleep and disruptions while resting minimizes the ability of the glymphatic system to remove waste products, making you feel extra tired the day after!
- Immune Function: Health sleep is vital to maintain the integrity of your immune system, nurturing your immune defenses against pathogens or inflammation.2 Depriving yourself of a good night’s rest could lead to the dysregulation of your immune response and inflammatory control, increasing your chances of having infection or worsening your current condition.
- Memory: Your memories become filtered and stabilized for long-term use while you sleep. During stage 3 of NREM sleep, your memories are gradually transformed and integrated into multiple areas of your brain, ensuring this information is kept and linked with the way you think, talk, move, and perceive, while your brain's activity during REM sleep assists in nurturing these events.
- Mental Health: A good night’s rest improves mood and concentration, while poor sleep can lead you to feel easily irritated and fatigued. In reality, sleep and mental health has a complicated two-way relationship. Mental health disorders and some medications can cause insomnia and disruptions between the stages of sleep, while insomnia and sleep problems may also trigger mental health disorders, such as depression. Additionally, poor sleep hygiene is associated with anxiety, addiction, and poor mental well-being. To learn more on how to achieve a good night’s rest, sign up for our Free Homeopathy for Insomnia Mini-Course.
Common Sleep Disorders
Sleep disorders are significant predisposing factors that increase your risks of disease, along with poor work performance, problems in managing daily activities, unfortunate road accidents, and increased sensitivity to pain.1 Common sleep problems include:
Intake of certain over-the-counter medications and psychiatric drugs, as well as existing medical conditions can also lead to poor sleep quality. Talking with your naturopathic medicine advisors in exploring natural options to achieve good quality sleep is an empowered step you can take to nurture your long-term health.
- Insomnia: associated with difficulties falling asleep, remaining asleep, or both. Insomnia severely affects daytime activities and typically results from stress, noise, temperature, heavy light, travel, and work schedule. Symptoms of insomnia include daytime sleepiness, exhaustion, irritability, and problems with recall or concentration.
- Obstructive sleep apnea (OSA): associated with blockage or compression of your airway with each breathing episode while you sleep, disrupting your sleep cycle and causing you to persistently get woken up in the middle of the night. The narrowing of your airway due to this condition may decrease your body's oxygen levels and could contribute to increased blood pressure, strokes, and heart attacks in the long run.
- Circadian rhythm disorders: occurs when your internal clock is not effectively synced with the light-dark pattern of your environment, which are typically experienced by people who work during night shifts. You may have difficulties trying to get quality sleep after working all night or feel like you have not rested at all! Symptoms of circadian rhythm disorders include insomnia, excessive sleep, emotional problems, and digestive issues.
Intake of certain over-the-counter medications and psychiatric drugs, as well as existing medical conditions can also lead to poor sleep quality. Talking with your naturopathic medicine advisors in exploring natural options to achieve good quality sleep is an empowered step you can take to nurture your long-term health.
Improving Your Sleep
Medication and alcohol intake have been an all too common practice to induce sleep and finally get a good night’s rest. Although effective temporarily, these impose long-term health risks as chronic use causes emotional and physical dependence, daytime sleepiness, increased risk for falls, and higher deaths.1 Nutrition and lifestyle changes that focus on following healthy sleep-promoting practices should be the leading options to consider to achieve quality sleep. You should:
- Aim to sleep at least 7-9 hours every night. Sleeping less than 7 hours each night can severely impact your health, impair immune function, cause problems in your daily activities, increase the tendency to commit errors in work and school, and increase your risks of getting into accidents. In a similar way, sleeping more than 9 hours can impose several health risks in healthy individuals.
- Set a consistent time within the night for sleep. Sleeping and waking up during the same time each day, even during the weekends or when you are going on trips, is a good start to improve your sleep hygiene! Following a regular sleep schedule helps regulate your body's biological clock, improves daytime energy, and makes it less difficult for you to fall asleep at night and wake up in the morning. Additionally, synchronizing your body' internal circadian rhythm with the environment improves your mental health and bodily functions.
- Limit alcohol intake. Despite being a sedative which can help make you fall asleep faster; alcohol actually disrupts the quality of your sleep and can cause you to wake up in the middle of the night. Alcohol affects your overall sleep quality and duration by causing longer stage 3 NREM sleep, while delaying and decreasing REM sleep.1
- Avoid eating bulky meals and unhealthy foods close to your bedtime. If possible, you should avoid intake of food 2 hours before sleeping at night! Eating late eventually leads to sleeping late, shortened sleep, and weight gain. Additionally, eating shortly before falling asleep may cause acid reflux, since gravity becomes less effective in keeping your stomach acid in place while you lie down, increasing the possibility of backflow of this acid into the esophagus.
- Avoid naps during the late afternoon or evening hours. Naps help you relax, improve your mood, and help you become more alert. However, these naps should only be taken for 20-30 minutes during the early afternoon. Longer naps can cause you to become disoriented or groggy after waking up, especially when you enter deep sleep. If you experience insomnia, it may be best to avoid nap time as these may make it more difficult for you to sleep during your desired bedtime!
- Engage in regular physical activity and exercise. Exercising moderately not only improves your physical and emotional well-being, but also helps you relax and sleep at night. The National Sleep Foundation recommends doing exercise anytime each day as long as it does not compromise your sleep schedule!
- Avoid exposure to light or screens before bedtime. Unfortunately, it is best not to use your phone before sleeping! Melatonin levels typically rise during evening hours to prepare your body for sleep. However, exposure to heavy light reduces melatonin secretion, signaling your brain to stay awake. When you lack sleep, your alertness the next day becomes impaired. During evening hours, reducing your exposure to heavy light, and avoiding using your electronic devices as much as possible helps you sleep early and improves the quality of your sleep. Other practices to help minimize light exposure during the late hours include sleeping in a cool, dark room, wearing blue-light blocking glasses, or using your favorite sleeping mask to cover your eyes.
- Avoid drinking coffee or beverages that contain caffeine in the afternoon or evening. Oh no! Caffeine from your favorite drinks actually delays sleep, reduces the span of hours you stay asleep, and impairs the overall quality of your sleep. Caffeine does this by blocking the adenosine receptors in your brain, which are meant to produce sedative effects and make you fall asleep. As the half-life of caffeine is 6-7 hours, minimizing its intake during the late afternoon or evening can help you get a good night’s rest.
- Practice mindfulness techniques. Mindfulness, healthy breathing patterns, and meditation activate the parasympathetic nervous system, helping your body with sleep initiation, rest, and digestion.1 Mindfulness techniques also help minimize your anxious and stressful thoughts, helping you get restful sleep!
- Create an optimal bedroom environment for sleep. Making your room dark, cool, and quiet during bedtime and using ear plugs or tools that block out noise promotes deep sleep. Refraining from studying, working, or watching television on your bed can also prevent yourself from getting distracted before sleeping. Mattresses, beddings, pillows, and comfortable sleeping positions help promote quality sleep. However, you may have to avoid several sleeping positions when you are diagnosed with sleeping disorders or musculoskeletal problems.
The Naturopathic Approach to Healthy Sleep
Achieving a good night’s rest is important in helping the body recharge for its daily activities. Optimizing your lifestyle and environment, exploring botanical options, and following healthy sleep patterns are essential practices to consider to finally achieve and maintain quality sleep. Discover more about the naturopathic approach to achieving healthy sleep.
Author
Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
REFERENCES:
1. Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
2. Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021;4(1):1304. Published 2021 Nov 18. doi:10.1038/s42003-021-02825-4
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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.
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Marney Johnson, ND, MSCI-TS is a Naturopathic Doctor and Naturopathic Medicine Advisor with a background in allopathic (standard American medicine) medical research, Dr. Johnson, is uniquely qualified to evaluate current scientific research and offer insight to help you make sense of how you can integrate natural medicine into your health plan. She is passionate about the roles of Nutrition, Lifestyle, and Nature in health and constantly seeks new ways to make these accessible through food as medicine, encouraging new, healthy habits, and promoting interaction with Nature in its many forms.
Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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