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!

Your inflammatory response follows a series of steps which is triggered by the presence of a foreign invader. It begins when cells in the injured tissues recognize that the foreign invader is actually different and can cause harm to your body! Signals then release substances to change the permeability of blood vessel wall cells, making gaps between endothelial cells and allowing entry of your protective white blood cells to attack the pathogen. Your blood vessels then allow the entry of special proteins to the location of the infection or the injured tissue. Once activated, your white blood cells and proteins destroy the foreign invader. This is precisely why your white blood cell count increases to high levels in blood and urine tests whenever you get bacterial infections! After destroying the foreign invader, substances to control the inflammation are then released, preventing your body from doing harm to itself. Ultimately, signals for repair are activated, ensuring traces of tissue damage are reduced and eliminated!
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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.
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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.
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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.
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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)

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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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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!

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 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.

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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

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. ​
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• 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.

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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: 

• 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.
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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.  ​

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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.

 

​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?
 

The body’s response to stress, also called general adaptation syndrome, includes 3 stages: alarm, resistance, and exhaustion.1 
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• Alarm: The alarm phase incorporates the fight, flight, or freeze response through release of hormones, such as epinephrine and cortisol. This can cause symptoms such as fear, rapid heart beat, and anxiety.
• Resistance: If the body cannot recover due to the continued presence of the stressor, the resistance phase increases hormone production to maintain high stress levels. This puts physical stress on the body and, over time, can exhaust its ability to be able to respond to stress appropriately. This phase may include feelings of frustration and limited concentration.​
• Exhaustion: The exhaustion stage occurs when the stressor continues to alarm the body systems leading to chronic stress which weakens the body’s ability to fight off illness. In the exhaustion stage, one may experience depression, fatigue, anxiety, or burnout. Disease states related to chronic stress include stroke, coronary artery disease, stomach ulcers, type 2 diabetes, and Cushing syndrome.1​

Chronic stress can alter the way our genes are expressed and suppress the immune system. Many of the hormones released in the stress response limit the capacity of the immune system by reducing the function of white blood cells whose job is to fight off infections in the body. Inflammation is further accumulated in the gastrointestinal (GI) tract due to stress. Researchers have discovered a strong connection between chronic stress and irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), for instance. In the cardiovascular system, stress increases heart rate and blood pressure, as well as the risk of clotting leading to an increased risk of heart attack and stroke.1 Over time, stress can also decrease sexual libido and sperm maturation, as well as irregularities in the female menstrual cycle.1
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We mentioned one of the major responses to stressors is to ‘freeze,’ which is not a weakness. It’s just another way that our bodies are wired to protect us. Notice when your body needs a break and take some time to recharge in order to prevent the build up of chronic stress. Learning to manage your stress response takes practice, but it’s important to integrate what works for you into your daily rhythms. Non-pharmacological therapies for stress reduction include regular exercise, healthy diet, and changes in lifestyle.2 Think about how some of the following ideas for stress management might fit into your lifestyle.

• ​You don’t have to be a competitive athlete to reap the benefits of physical activity for stress relief. Any type of physical activity serves to release endorphins (the “feel-good” hormones). Examples of exercise include walking, biking, taking the stairs, or practicing yoga. 
• Meditation and breathing exercises are beneficial in regaining a sense of calm. These practices can be done as you sit at your desk or while waiting in line. Several apps provide guided meditation or breathing! 
• Taking time for positive social connection promotes stress relief. Volunteering in your community or getting coffee with friends can offer opportunities for support and encouragement.   
• In the midst of a stressful schedule, sleep is often left on the backburner, but it is critical in managing the body’s stress response. Typically, an adult requires 7 to 9 hours of sleep nightly. If you’re tossing and turning thinking about your to-do list, creating a bedtime routine can help signal your body to prepare for sleep. Create a quiet, dark atmosphere and avoid using technology in the hour or two prior to sleep. Instead, pick up some light reading or listen to calming music.  
• Creativity is an excellent outlet for stress, even if you don’t consider yourself to be a very creative person. Try making something with your hands! Cook a new recipe, read an interesting novel, or doodle in a notebook. 
• Ever heard that laughter is the best medicine? It really does help to alleviate the body’s response to stress. Watching a funny go-to show or spending time with friends who always get you laughing could truly benefit your health. Check out this video for laughter yoga, too!  
• Working with a therapist could be a great idea if you feel overwhelmed by stress despite trying different coping measures. A professional could help you identify the source of your stress clearly and provide alternative measures to manage it in daily life.  
  
• Working with a naturopathic physician is beneficial for balancing hormones, including those involved in the stress response. A naturopathic doctor can also recommend supplementation and ways to support mood and nourish the adrenal glands so your body is better equipped to handle stress. ​

References

1. Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. StatPearls [Internet]. Updated 2022 Sept 12. www.ncbi.nlm.nih.gov/books/NBK541120/
   
2. Yaribeygi H, Panahi Y, Sahraei H, et al. The impact of stress on body function: A review. EXCLI J. 2017; 16: 1057-1072. Published 2017 Jul 21. doi.org/10.17179/exceli2017-480

Perhaps you have been diagnosed with one or more autoimmune conditions or experienced symptoms that seem difficult to pinpoint and identify. The signs and symptoms of autoimmune conditions vary widely and may affect each person differently. Depending on the specific type of autoimmune disease, whole systems or different organs may be affected such as the thyroid gland in Hashimoto’s Disease or the body’s connective tissue in Rheumatoid Arthritis and Lupus. With high chances of undergoing lifelong therapies to manage this imbalance, employing botanical medicine, personalized nutrition with intuitive eating, and lifestyle modifications under the guidance of your licensed naturopathic physician* are safe and effective options to assist your body in naturally achieving homeostasis (balance).
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An autoimmune disease develops when your own immune system attacks your body, rather than protecting it from foreign pathogens causing disease. Naturally, your body remains protected from harmful environmental stimuli such as irritants, pathogens, and damaged cells by means of an inflammatory response, where your defense cells attack and destroy the infectious agent or abnormal cell! Once the problem is fixed, your body suppresses and regulates its inflammatory response to maintain homeostasis. However, individuals with autoimmune disease suffer from prolonged inflammation which causes damage and eventual destruction of nearby tissues.2 These self-attacks can occur anywhere in the body, affecting optimal functioning and reducing quality of life.
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• Redness, heat, pain, and swelling in one or more parts of the body
• Feeling tired all the time (fatigue)
• Joint pain and stiffness
• Muscle aches or weakness
• Skin problems such as rashes, sores, and dry or scaly skin
• Shortness of breath or trouble breathing
• Fever that comes and goes
• Loss of appetite

​In autoimmune conditions, your immune system has lost its self-tolerance, harming the very tissues and organs it was designed to protect. Allopathic practices manage symptoms of autoimmune disease primarily by suppressing the immune system. However, it falls short on identifying and treating the complex root causes of the symptoms you are experiencing. 
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You may have asked yourself this question. Autoimmune disease involves a complex interplay of many factors and body systems. At Natural Path to Wellness, your team of naturopathic medicine advisors are committed to guiding you in understanding your immune health and making the right choices as your body heals itself naturally. Our team’s mission is to help you understand and address the roles of:
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Genetic Influence 
Some people are more likely to develop certain disease conditions than others due to differences in genetic background. However, our behavior and environment can play major roles in how our cells read and express our genes, affecting our risks of experiencing disease symptoms. For example, you may have the gene for Celiac Disease, but that gene may remain inactivated and not cause harm until your body becomes triggered by stress or illness. 

Nutrition 
The Standard American Diet is high in processed foods, simple sugars, unhealthy oils, poor-quality fats, and artificially-preserved meats, which are major drivers of inflammation and poor gut health. Rich in Omega-6 fatty acids but lacking in Omega-3, this diet consists of an imbalanced proportion of healthy and unhealthy fats and can eventually trigger low-grade systemic inflammation. Additionally, lack of essential nutrients from poor dietary choices  can cause weakened immune function. By incorporating chia seeds, flax seeds, and seafood like salmon, sardines, mackerel, anchovies, and oysters into your meals, you can increase your body’s absorption of Omega-3 and help regulate its inflammatory response. If you are still unable to get the recommended amount of Omega-3’s, a good-quality fish oil can be a great way to supplement.

Gastrointestinal Health 
An unbalanced diet can negatively impact gut health, alongside viruses, bacteria, stress, and medications. Because certain medications, such as antibiotics, are taken and absorbed by our gastrointestinal system, these can negatively affect the balance of the beneficial and harmful bacteria in our gut overtime, leading to inflammation and an exaggerated immune response.

Mental Health 
Excessive inflammation, often triggered by stress and depression, causes harmful growth of bacteria that can lead to an imbalance in the natural metabolic activities of the gut and damage to its protective barrier. Naturally, our gut’s barrier prevents the entry of toxic elements into the bloodstream. With a leaky gut (a.k.a. intestinal hyperpermeability), tiny bits of undigested food, pathogens, and other foreign objects may enter the blood and provoke another immune response! This makes your body go on high alert and attack!  

Sleep 
Your body is doing important work while you sleep to prepare you for another day of activities. It cleanses, detoxifies, and repairs itself. Without an adequate amount of sleep, you may encounter increased inflammation and difficulties in effectively managing your stress and health issues.  

Physical Activity 
Regular exercise helps maintain balance and harmony of beneficial microorganisms needed for optimal body function. Consistent physical activity additionally improves digestion by facilitating movement of food, regulating signals within the gastrointestinal system, and improving local blood flow. For autoimmune conditions affecting connective tissue (like muscles and joints), gentle movement can help reduce pain and improve mobility. Take care not to overdo it, though. You may need to work up slowly to prevent increasing inflammation. 

Exposure to Pathogens  
Harmful bacteria, toxins, or viruses can cause negative changes to your body’s normal microbiota, which can affect the regulation of your immune system. Once invaded, the good bacteria in your gut which help in maintaining internal balance may be destroyed, resulting in an imbalance that will eventually cause problems with how your body distinguishes harmful pathogens from its own cells. This ultimately causes your immune response to malfunction and become overactive, leading to inflammation and the development of an autoimmune condition.

Trauma 
​The nervous system is intertwined with the digestive system. Trauma dysregulates the nervous system, causing a widespread effect to other parts of your body. The vagus nerve, extending from the brain to the abdomen, plays a role in mind-body connection. It is part of your parasympathetic nervous system which is responsible for helping you rest and digest. Talking to your naturopathic medicine advisors will assist you in exploring natural and holistic approaches to stimulating your vagus nerve and strengthening the connection that helps your body achieve and maintain homeostasis.
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• Identifying and limiting exposure to triggers (health education on the importance of being consciously aware of personal care products, cleaning products, cookware, plastic, solvents)  
• Healing the gut and restoring balance to the microbiome
• Stress management
• Sleep maintenance
• Hormonal wellness
• Calming inflammation
• Improving detoxification pathways
• Joyful movement

*At Natural Path to Wellness, our team of licensed naturopathic physicians (naturopathic medicine advisors for clients in states that do not regulate the practice of naturopathic medicine) are committed to guiding you through making empowered choices. We value seeking natural options for your unique needs so that you can truly get to the heart of the matter and address the root cause of your symptoms. All of our Naturopathic Medicine Advisors earned doctorates in naturopathic medicine from medical schools accredited by the CNME which is recognized by the U.S. Department of Education.  

We believe in the healing power of nature and trust in the inherent intelligence of the human body to heal itself given the right conditions. We understand that identifying and addressing the root cause and treating the whole person are absolutely essential for restoring your body’s dynamic balance. Let us help you return to optimal functioning and radiant health today! Send us an email at [email protected] to learn more about how to work with us to help restore your body’s natural ability to heal itself.


Wishing you peace and vitality,

Vanessa S., contributor 
Edited by: Kate Nemenzo

Remember - Autoimmune diseases are serious, degenerative conditions. Always communicate with the members of your care team, including any primary care providers or specialists, consultants, or nutritionists to keep them abreast of any changes you are making to your health regimen. Always be transparent about any nutritional/herbal or other supplements you are taking, as well as any complimentary treatments. This article is for education purposes only and is not intended as medical advice.  


REFERENCES:

1. Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
2. Yi YS. Complementary and Alternative Therapy of Rare Inflammatory/Autoimmune Diseases. Evid Based Complement Alternat Med. 2018;2018:2140521. Published 2018 Mar 7. doi:10.1155/2018/2140521

One of the ways the human body is intricately connected in its anatomy and physiology is through what is known as the gut-brain axis. In the gut, or intestines, a variety of microorganisms, such as bacteria, fungi, archaea, and viruses, feed off of nutrients to support the body’s metabolic and immune functions. These microorganisms aren’t to be feared or rid of; in fact, it is important to maintain a healthy balance in the gut for regulation of bodily functions, particularly in the brain.
 
Pathways of Connection 
Research supports that there are likely four main pathways through which the brain and the microbiota of the intestines communicate. 
 
Nervous System: The microorganisms produce local signals in the sensory neurons connected to the vagus nerve, which plays a role in the body’s stress response and satiety signals. This means that a healthy intestinal microbiome can actually help you feel less stressed and avoid overeating. Additionally, the gastrointestinal (GI) tract produces approximately 90% of the body’s serotonin. Also known as “the happy hormone,” serotonin is a neurotransmitter important for sleep and mood and is the primary target for drug therapy for depression. 
 
Endocrine System: Endocrine cells in the intestines deliver signaling molecules based on the nutrients produced by the microorganisms. The nourishment of the microbiota impacts the release of hormones responsible for regulating blood pressure, mood, and the sleep-wake cycle.
 
Immune System: 70 to 80% of the body’s immune cells are located in the GI tract. The microorganisms can directly connect with the immune system as they guard the physical barrier of the intestines. Dysregulation in the microbiota often lessens the support of the lining and leads to inflammation related to intestinal hyperpermeability (a.k.a. leaky gut syndrome). In other words, an imbalance of the intestinal microbiome can actually contribute to damage of the intestines themselves and open you up to the development of food allergies, food sensitivities, and infection.
 
Metabolism: The most direct pathway is through the production of short chain fatty acids, which influence the sympathetic nervous system (the body’s fight-or-flight response) and cross the blood-brain barrier to regulate the development of microglia in the brain. Microglia are the brain’s immune system cells, and they continue to develop throughout a person’s lifetime. In particular, they are activated by disease states, such as infection. These cells contribute to neuroplasticity (the ability of neurons to alter their signaling associations depending on environmental stimuli) by developing and maintaining neural connections in the brain. Essentially, microglia allow our brains to learn and adapt through neuroplasticity. Signals from the microorganisms in the GI tract are essential to the optimal functioning of microglia throughout our lives.
 
Impacts of the Connection 
Recent studies have increased the understanding of the connection between the gut microbiota and neurodevelopmental disorders, such as Autism Spectrum Disorder, as well as neurodegenerative diseases like Parkinson’s. Another prominent interest in the field of study is the impact of the gut microbiota on mental health. Researchers conducting human clinical trials continue to study the impact of probiotics on the gut-brain connection by measuring markers of depression, anxiety, and other mental health disorders. A review of ten clinical trials describes reduction in symptoms of depression following probiotics. Probiotics are only one form of various dietary elements that promote the healthy regulation of the gut microbiome. Others include prebiotics, synbiotics, and short-chain fatty acids. 
 
Supporting the Gut Microbiome and the Brain
Eating foods with probiotics introduces live microorganisms to the intestines; meanwhile, foods with prebiotics (a type of dietary fiber) support the growth of the microorganisms. Synbiotics combine the harmonious effects of prebiotics and probiotics while also acting to increase concentrations of the short-chain fatty acids. Short-chain fatty acids are produced by the intestinal microbiome to provide energy to the intestinal cells, support metabolism, and help prevent or soothe inflammation.

Foods that could lead to dysregulation of the gut microbiome:

• Fast food
• Heavily processed foods
• Foods high in fat content
• Sparse inclusion of raw fruits and vegetables 

 
Examples of foods with beneficial probiotics:

• Kefir & water kefir
• Sauerkraut & kimchi
• Yogurt with active cultures 
• Fermented pickles & other fermented vegetables
• Kombucha & Jun

 
Examples of foods with beneficial prebiotics:

• Whole-grains such as oats & barley
• Vegetables like onions, tomatoes, asparagus, & artichokes
• Fruits such as berries & bananas
• Legumes

 
Ultimately, we believe that the strongest, most diverse intestinal microbiome will result from regular inclusion of whole and fermented foods. If you need extra probiotic support, check with your doctor to see if supplementation is appropriate for you. Examples of our favorite practitioner-grade probiotics designed to support the intestinal microbiome and its connection to mental health include:

• Ther-Biotic Complete (by Klaire Labs)
• SBO Probiotics Mental Clarity (by Ancient Nutrition)
• Complete Probiotics (by Dr. Mercola Premium Products)​  

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. 

About the Author:
Daelyn Quinn is an undergraduate student at the University of South Florida. She studies Cell and Molecular Biology, as well as Spanish, and plans to attend 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.

It is estimated that 1 out of 5 people live with mental health issues. Starting an open dialogue about mental wellness is crucial. Mental health is whole body health. One is not more important than the other, they are dependent upon one another. According to “No health without mental health” in The Lancet, “Mental disorders increase the risk for communicable and non-communicable diseases and contribute to unintentional and intentional injury. Conversely, many health conditions increase the risk for mental disorder, and comorbidity complicates help-seeking, diagnosis, and treatment, and influences prognosis.” This means that having a mental illness increases your risk of becoming sick and developing chronic disease, and that your physical health impacts your mental health.

If you have ever struggled with mental health issues, you may have received a prescription from your medical or mental health provider. Pharmaceuticals serve as the main and sometimes only treatment of these issues in a conventional model. They can be absolutely necessary and lifesaving in certain situations. But there is more to consider. Have you ever wondered why we have mental illnesses? What factors contribute to them? Have you ever thought, “There has to be more to this picture?”

There are a multitude of factors that affect our mental health. Factors including genetics and environmental exposures play a role. Some things that can affect a person’s mental health are:

• Nutritional deficiencies
• Injury or trauma
• Gut Health & the intestinal microbiome
• Stress
• Poor sleep habits
• Toxins
• Infections 
• Inflammation
• Hormonal imbalances
• Genetics
• Systemic disparities and generational trauma

Each mental illness can look very different. Remember we are all bio-individuals! Here are some signs you or someone you know could use some support:

• Extensive fear and worrying
• Hyper-vigilance 
• Low mood for long stretches of time
• Changes in eating habits
• Changes in sleeping habits
• Extreme mood changes
• Physical ailments with no obvious cause
• Avoiding people or normal activities
• Numbing with or overusing drugs or alcohol
• Thinking about harming self or others
• Trouble thinking or concentrating
• Changes in sex drive

It's important to consider the root cause, rather than just masking the symptoms, when it comes to both physical and mental health. Used in combination with treatment provided by mental health counselors and other providers, the Naturopathic approach to integrative mental health examines many factors that contribute to your whole-person well-being. It supports your natural healing ability, promotes physical health, encourages healthy habits, and, when pharmaceutical intervention is necessary, helps to minimize medication side effects. When you work with qualified practitioners and address underlying issues, you can help support your body’s and mind’s optimal functioning. There are numerous treatment options available, and I encourage you to explore an integrative approach to your mental health. To support mental wellness, factors such as nutrition, exercise, relationships, spirituality, life stressors, and sleep need to be examined. 

Areas of focus to increase mental well-being naturally:

• Nutritional and supplemental interventions
• Counseling
• Self-care
• Lifestyle and habit upgrades
• Homeopathy
• Herbal remedies
• Breath and bodywork
• Movement and exercises like yoga and Qi Gong

 

Need to talk?
 
988 Suicide & Crisis Lifeline
Text or Call 988
 
NAMI: The National Alliance on Mental Illness
Call 1-800-950-NAMI (6264)
Text “helpline” to 62640 
 
NAMI: Teen & Young Adult Helpline
Call 1-800-950-NAMI (6264)
Text “Friend” to 62640
 
SAMHSA: Substance Abuse and Mental Health Services Administration
National Helpline
1-800-662-help
 
National Eating Disorders Association
Call 988
Text “NEDA” to 741741
 


Wishing you peace and vitality,
Vanessa S., contributor 


Remember folks, this blog is intended for educational purposes only and is not a substitute for medical advice from your physician! Always consult your licensed healthcare professional before making any changes to your health regimen.