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10/28/2025 Your Naturopathic Guide to Fibromyalgia: A Compassionate Approach to Natural ReliefRead Now 
Living with fibromyalgia, a chronic condition that causes widespread pain to the bones and muscles, can mean lack of sleep, feelings of fatigue, and unproductivity. We understand you, and we want you to know that we have a plan. Guided by the healing power of nature, naturopathic medicine aims to help you answer the why behind your pain and guide you on how to nurture your body’s natural balance to achieve long-term pain relief. This blog post offers a glimpse about the wonders of naturopathic medicine in managing fibromyalgia and supporting your body’s optimal health and wellness.
What is Fibromyalgia?
Fibromyalgia stems from an imbalance with your body’s abilities to regulate pain, leading to intense and widespread discomfort affecting your muscles and bones. This pain may not be solitary and may be accompanied by fatigue, sleep problems, depression, and anxiety.1 Problems with pain processing in the brain may be caused by multiple factors, such as chronic inflammation, nutrient deficiencies, and environmental exposure. It may even be caused by too much stress! Naturopathic medicine views fibromyalgia not as a single disease, but as a syndrome that happens due to multiple imbalances in the body that can be targeted through a plan that focuses on whole-body wellness.
The 3 Pillars of a Naturopathic Fibromyalgia Care Plan
The naturopathic approach to fibromyalgia focuses on rebuilding and nurturing optimal health through nutrition, herbal medicine, and nervous system support. These strategies aim to target the sources of inflammation, nutrient deficiencies, and dysregulation that may have caused problems with your body’s abilities to process and manage pain.
Pillar 1: Healing with Anti-Inflammatory Foods
Becoming conscious and particular with what you eat is the first step to supporting your body’s natural balance. A lot of food available in the market today can trigger gut inflammation, but many can also prevent this inflammatory process from happening in the first place. Glutamate from your favorite cheeses or nuts is linked to inflammation, which can aggravate pain from fibromyalgia.2 On the other hand, eating plant-based food can help prevent blood sugar spikes and decrease levels of unhealthy fats and cholesterols in the body, thereby relieving pain by managing causes of inflammation.2 Additionally, gluten in the diet can increase levels of inflammatory enzymes in the body while decreasing their anti-inflammatory and pain-modulating counterparts, thereby triggering pain in people with fibromyalgia.2 By simply eliminating gluten in the diet and eating gluten-free food, you are already avoiding a powerful trigger of your pain!
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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
Kegel exercises are repetitive movements of contracting and relaxing the muscles found in your pelvic floor for strength and endurance. Since they are easy and do not require extensive procedures and treatments to perform, performing Kegel exercises is a cost-efficient and safe way to nurture your vaginal and urinary health. Generally, Kegel exercises help strengthen bladder control (no more peeing in your pants!), increase pleasure during sexual intercourse, and avoid tearing of the birth canal during labor and delivery. You can easily perform Kegel exercises anytime at home, may it be when you’re lying down or standing up. Talk about convenience!
Health Benefits of Kegel Exercises
Your pelvic floor muscles (PFMs) and its surrounding structures provide strength and control to your pelvic organs.3 Ensuring they remain strong and functional is important since they are responsible to support the organs within your pelvis, hold and release your poo and urine, maintain and intensify sexual pleasure, and modulate the connection between your abdomen and spinal cord.
Pregnancy
The beneficial effects of Kegel exercises are most emphasized during the different stages of pregnancy. While still pregnant, Kegel exercises may prevent frequent urination typically experienced as the fetus grows in size since there is increased control of the pelvic muscles. Kegel exercises are also beneficial during labor because it makes the perineal muscle flexible, allowing for optimal expansion and preventing risks of tearing during childbirth. This will help your body recover easily from the stress of childbirth. Most importantly, performing exercises that help strengthen your pelvic muscles are vital after giving birth to minimize pain and discomfort, promote perineal healing, regain any lost control over urine and feces, and help restore sexual comfort and pleasure.
Urinary Incontinence
Urinary incontinence is a worldwide health problem causing discomfort and decrease in confidence. Involuntary urination, although not an alarming condition, significantly affects the quality of life and everyday routine of women.2 Despite the wide array of allopathic treatments to manage urinary incontinence, pelvic floor exercises remain the best non-invasive solution.1 It is recommended that you perform Kegel exercises on a regular basis to maintain the strength and flexibility of your pelvic floor.1
Pelvic Organ Prolapse
Pelvic Organ Prolapse (POP) is a condition where pelvic muscles become weak or loose, resulting in pelvic organs lowering to the vaginal canal.1 Since your pelvic floor muscles are vital for many functions that maintain the optimal health of your body, performing Kegel exercises when you have pelvic organ prolapse not only strengthens your pelvic floor muscles, but also promotes relief from pain and discomfort you may be experiencing.
How To Perform Kegel Exercises
Since everybody is different, pelvic floor exercises should be personalized in order to cater to the unique needs of every woman. The number of contractions you will need to perform, length of time needed for every contraction, and set intervals vary from one woman to another. Proper Kegel exercises may be done in different ways, but fundamental rules include identifying the correct muscles, contracting them in a proper manner, and repeating the cycle for a given amount of time.1
- Squeeze the muscles around your vagina as if you are voluntarily stopping your urine flow and remain in this position for a few seconds. Relax then repeat the sequence according to the number of intervals set by your licensed health provider.
- Contract and relax the muscles around your vagina as rapidly as possible according to your personalized set time and intervals.
- Imagine you are sitting in a tub full of water, then squeeze muscles as if sucking water into your vagina. Hold this position for several seconds, relax, then repeat the sequence according to your personalized plan.
Safety and Considerations
After childbirth, Kegel exercises may be immediately performed by mothers to help with healing and improve abdominal tone, but only with the guidance and approval of her health provider. When using devices to help with your Kegel exercises, you must make sure that it is body-safe, in best quality, and manufactured in countries with strict regulations in producing medical-grade silicone. Check out the Kegel exerciser made by Intimina! The device vibrates to tell you when to contract and relax your pelvic muscles. When buying all of your intimate care products, it is vital to complete your very own safety and preference checklist, such as buying only from reputable manufacturers you trust.
Are Kegel eggs safe for use?
Yoni or Kegel eggs are devices placed in the vagina to guide you in properly performing Kegel exercises. However, you should be extra cautious when using these products because they may be made up of materials that are difficult to clean, encouraging build-up of harmful substances that can put your health at great risk. Ensuring that the Kegel eggs you are using are body-safe and made from natural stones without chemicals or spaces that can harbor bacteria is an essential step to bear in mind before actively using such products.
Remember, not all crystals are body-safe! Some contain dangerous heavy metals like mercury or lead. Others dissolve when wet; this could leave residue inside you or create sharp or uneven edges that damage the delicate vaginal tissue and increase the risk of infection. Still more have chemical coatings, dyes, or other processing treatments that could endanger your health. Most importantly, your Kegel exercise routine should be thoroughly discussed with your licensed naturopathic physician, or other pelvic floor therapy-trained licensed healthcare provider, to guide you in discovering the most efficient and effective techniques for your optimal health.
Remember, not all crystals are body-safe! Some contain dangerous heavy metals like mercury or lead. Others dissolve when wet; this could leave residue inside you or create sharp or uneven edges that damage the delicate vaginal tissue and increase the risk of infection. Still more have chemical coatings, dyes, or other processing treatments that could endanger your health. Most importantly, your Kegel exercise routine should be thoroughly discussed with your licensed naturopathic physician, or other pelvic floor therapy-trained licensed healthcare provider, to guide you in discovering the most efficient and effective techniques for your optimal health.
Improving Your Pelvic Health
Support Pelvic Muscles |
Quality Collagen |
Herbal Pelvic Health |
Take note: Consulting with your health care provider before using these products is imperative when you are pregnant or breastfeeding to prevent risks or harm to your baby. As your body undergoes major changes during pregnancy, we understand your excitement to take extra steps to care for yourself and your little one. However, it is vital to keep in mind that not all products and services are safe to use during pregnancy. Taking extra precaution helps ensure that the benefits of each product outweighs the risks that come with its use, keeping you and your baby healthy and safe.
The first step to improving your pelvic health is through making conscious decisions for your health by developing a personalized health plan with your health care providers. Kegel exercises have a wide array of potential benefits for your optimal well-being, but these can only be fully experienced when your routines are done correctly. Discover the naturopathic approach for your health concerns today!
The first step to improving your pelvic health is through making conscious decisions for your health by developing a personalized health plan with your health care providers. Kegel exercises have a wide array of potential benefits for your optimal well-being, but these can only be fully experienced when your routines are done correctly. Discover the naturopathic approach for your health concerns 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:
- Huang YC, Chang KV. Kegel Exercises. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555898/
- Abu Raddaha AH, Nasr EH. Kegel Exercise Training Program among Women with Urinary Incontinence. Healthcare (Basel). 2022;10(12):2359. Published 2022 Nov 24. doi:10.3390/healthcare10122359
- Padoa A, McLean L, Morin M, Vandyken C. "The Overactive Pelvic Floor (OPF) and Sexual Dysfunction" Part 1: Pathophysiology of OPF and Its Impact on the Sexual Response. Sex Med Rev. 2021;9(1):64-75. doi:10.1016/j.sxmr.2020.02.002
Pregnancy is a vital aspect of life where your body experiences gradual physiologic changes to prepare itself in nurturing a growing fetus. These changes are necessary to provide oxygen and nutrients for your baby, as well as extra support as your body adapts to the demands of more than one individual for nine months! During pregnancy, your body prepares you for labor, birth, and most importantly, to take on the lifelong responsibility of being called a mother.
Essential Practices to Nurture Maternal Health
The key to a healthy pregnancy is a healthy and empowered mother. Making conscious decisions for your well-being, both before getting pregnant and after giving birth, are essential. Your health and the health of your baby are locked and sealed together. When you eat well and take care of your own health during pregnancy, you provide a healthy environment for your baby to grow and develop!
The Role of Nutrition
Your nutritional state affects your health and the growth and development of your baby. Nutritional problems may put your baby at risk. For instance, having inadequate folic acid levels may lead to fetal growth restriction or neural tube defects, impacting brain development. Eating foods rich in vitamins and minerals, healthy fats, and fiber is important. Appropriately supplementing your diet with calcium and magnesium are also vital to help protect your bones, stop muscle cramps, and help with pregnancy-related constipation. The best way to maintain your optimal health is through following a personalized plan based on your nutritional demands and needs, empowering you to take charge of your and your baby’s health.
Daily Physical Exercises
During pregnancy, compression of your blood vessels can be inevitable as your body adjusts to the weight, increased blood volume, and demands of the growing fetus. This may cause pooling and stasis of blood in your legs and pelvis, which may lead to varicose veins and hemorrhoids. Incorporating physical activity in your daily routine helps improve blood flow. A gentle, daily 30-minute exercise (like walking or prenatal yoga) will have a long-term benefit for your health and prevent the development of unwanted pregnancy outcomes.3
Breathing Exercises
Practicing breathing exercises is beneficial throughout your pregnancy, and helps reduce risks of having to undergo cesarean section or assisted birth.5 Breathing exercises also promote the connection between your mind and body, allowing you to feel relaxed. Most importantly, controlled breathing will distract you from the pain of labor as it intensifies, helping you to stay alert and responsive while giving birth!
Additionally, lung capacity is reduced during pregnancy as the shifting of organs pushes on them and prevents them from fully expanding. This increases the risk of pneumonia and other maternal lung illnesses. Practicing deep breathing helps clear the lungs and prevent infection.
Additionally, lung capacity is reduced during pregnancy as the shifting of organs pushes on them and prevents them from fully expanding. This increases the risk of pneumonia and other maternal lung illnesses. Practicing deep breathing helps clear the lungs and prevent infection.
Perineal Massage
A common complication of vaginal childbirth is tearing of (or the doctor cutting) the perineum to better allow the passage of the baby’s head. To help reduce risks, you can begin practicing perineal massage in the months before childbirth. This helps the tissue slowly become more elastic and supple so that it will more readily stretch during birth. In later pregnancy, when it is harder to practice self-massage, a partner or a device recommended by a trained pelvic floor therapist can help you continue this practice. Massage can also be used during labor to relieve pain and act as a distraction while the intensity of discomfort increases.
Pelvic Floor Therapy
Your pelvic floor is the series of muscles that stretch across your pelvis creating the structural framework that holds up your reproductive, urinary, and gastrointestinal organs. Your pelvic floor is what allows you to hold in and release urine and feces at will! It is also important for stability when you walk and reduces back, hip, and knee pain.
They are also critical for having a great sex life! Strong pelvic floor muscles afford more intense orgasms. If your pelvic floor is too tight, it can cause painful sex and a more difficult labor. If you are already pregnant, you need a provider who is trained in prenatal pelvic floor therapy. Even if you are not currently pregnant, pelvic floor therapy can help you have a better pregnancy experience, better labor recovery, and better physical health overall.
Pelvic floor contractions can be done easily while you perform your daily routine. You can strengthen your pelvic muscles by doing Kegel exercises while sitting at your desk or working around the house. These exercises can also be beneficial to practice after giving birth to your baby as these help reduce pain and promote perineal healing. Expert knowledge can help determine which exercises are needed for your unique body and experiences.
They are also critical for having a great sex life! Strong pelvic floor muscles afford more intense orgasms. If your pelvic floor is too tight, it can cause painful sex and a more difficult labor. If you are already pregnant, you need a provider who is trained in prenatal pelvic floor therapy. Even if you are not currently pregnant, pelvic floor therapy can help you have a better pregnancy experience, better labor recovery, and better physical health overall.
Pelvic floor contractions can be done easily while you perform your daily routine. You can strengthen your pelvic muscles by doing Kegel exercises while sitting at your desk or working around the house. These exercises can also be beneficial to practice after giving birth to your baby as these help reduce pain and promote perineal healing. Expert knowledge can help determine which exercises are needed for your unique body and experiences.
Healthy Sleep
During pregnancy, you will need an increased amount of quality sleep and rest as your body continues to adapt to the needs of the fetus and accommodate your increased metabolic demands. As getting a good snooze is important in regulating a wide array of physiologic processes that help your body function optimally, achieving restful sleep during pregnancy is vital since you are not only nurturing yourself, but also the growth and development of your baby.
Health Issues During Pregnancy
Pregnancy is a unique and crucial experience, as health problems may not only put you at risk, but also the growing fetus.
- Headache. Around 10% of pregnant women experience a bad headache and migraine during the first trimester.4 Changing your lifestyle, getting enough sleep, maintaining adequate hydration, and eating healthy food help avoid triggering a headache!
- Preeclampsia. You may experience dangerously high blood pressure levels while pregnant that can lead to maternal and fetal complications. The key to preventing these complications from developing is early detection, monitoring, and frequent blood pressure level checks.4 Teas like Nettle, dandelion, and hibiscus may help reduce swelling and high blood pressure, but talk to your provider about whether they are right for you.
- Gestational Diabetes. This is a type of diabetes unique during pregnancy that causes high blood sugar levels, affecting the health of both the mother and baby. Practicing moderate exercise everyday, eating healthy meals, and monitoring your blood sugar levels help prevent and manage the condition.
- Autoimmune Disease. Since autoimmune disease may be already present before conception, a more nurturing and holistic approach must be taken to help support a successful and healthy pregnancy.4 Talking to your primary health care providers and naturopathic medicine advisors is essential to help you understand and discover ways of ensuring that your immune response remains regulated throughout pregnancy.
Are Herbs Safe During Pregnancy?
While pregnant, the use of most herbs is not recommended because they contain active substances that may have possible effects on the development of the baby.1 Pregnant mothers may not be aware of the effects of these substances and may use herbal medicine without consulting their doctor which can lead to maternal and fetal complications.1 This very alarming problem heightens the importance of health education to understand the importance of not taking unprescribed substances that may put you and your baby at risk for health problems and emphasizes the need to talk with a pregnancy-trained naturopathic physician to guide you in exploring natural options for your health during pregnancy.
The Importance of Self-Care
Taking care of yourself during pregnancy is important for both you and the tiny human growing inside your body. You may feel emotional and sensitive due to changes in hormone levels or experience changes in physical appearance. The added stress from your environment can affect your body’s immune response and cause hormonal imbalances.2 These factors may increase your risk of experiencing pregnancy complications that will put both your health and your baby’s well-being at risk. It is important to remember that your health behaviors during pregnancy have a directly proportional connection to your well-being. Hence, maintaining an unhealthy lifestyle increases your vulnerability to having maternal problems.
Bathing
During pregnancy, you may tend to sweat more than usual since your body excretes waste products for both you and your baby. You may also experience an increase in vaginal discharge. Having your very own “me time” through taking tub baths or showers are not only beneficial in helping you stay clean and fresh, but also allow you to do the routines you used to enjoy back when you were not pregnant. However, it is important to avoid hot baths as this can reduce blood flow to the baby and even cause premature labor.
Clothing
Maternity clothing is all about being comfortable. During pregnancy, it is important to avoid wearing uncomfortable materials like tight-fitting garters, extremely firm girdles, and knee-high stockings because these may obstruct the optimal circulation of blood that supplies oxygen and nutrients for you and your baby!
Breast Care
You should take care of your breasts every day, especially during pregnancy. As your breast size increases to accommodate breastmilk, wearing a supportive bra that will help even out the weight of your breast across your shoulders is important to prevent irritation and swelling. You may also need to buy a larger bra size halfway through your pregnancy to make sure you are comfortable while your breasts increase in size. As colostrum (first form of milk) may appear during the second trimester, washing your breasts with clear tap water without soap can be done to remove it and reduce the risk of infection, without causing irritation. After washing, patting your nipples dry is an important step!
Perineal Hygiene
You may experience increased vaginal discharge during pregnancy, which should not be a cause of panic! When dealing with discharges and poop, always remember to wipe front to back to prevent contamination in your vaginal area. Even if the vaginal discharge seems too much, you should not practice douching because the unsterilized water may enter the cervix and cause uterine infection. In addition, douching alters the pH level in your vagina, leading to an increased risk of vaginal bacterial growth.
The Naturopathic Approach for Optimal Maternal Health
Pregnancy can be overwhelming, but with the right people to guide you in making conscious decisions for both you and your baby’s health, maintaining wellness is not impossible to achieve. Since every individual is different, your naturopathic physician can help you explore different personalized options from pre-conception to post-birth. Lactation therapists, clubs, and doulas may help in your breastfeeding journey after giving birth. As each birthing experience is unique, seeking therapy/support groups for birth trauma can be a way to heal your body, not just physically but also mentally, emotionally, and spiritually. Discover the naturopathic approach to achieving optimal health during pregnancy 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:
- Sarecka-Hujar B, Szulc-Musioł B. Herbal Medicines-Are They Effective and Safe during Pregnancy?. Pharmaceutics. 2022;14(1):171. Published 2022 Jan 12. doi:10.3390/pharmaceutics14010171
- Nguyen LD, Nguyen LH, Ninh LT, et al. Women's holistic self-care behaviors during pregnancy and associations with psychological well-being: implications for maternal care facilities. BMC Pregnancy Childbirth. 2022;22(1):631. Published 2022 Aug 9. doi:10.1186/s12884-022-04961-z
- Mate A, Reyes-Goya C, Santana-Garrido Á, Vázquez CM. Lifestyle, Maternal Nutrition and Healthy Pregnancy. Curr Vasc Pharmacol. 2021;19(2):132-140. doi:10.2174/1570161118666200401112955
- Narayan B, Nelson-Piercy C. Medical problems in pregnancy. Clin Med (Lond). 2017;17(3):251-257. doi:10.7861/clinmedicine.17-3-251
- Karkada SR, Noronha JA, Bhat SK, Bhat P, Nayak BS. Effectiveness of antepartum breathing exercises on the outcome of labour: A randomized controlled trial. F1000Res. 2023;11:159. Published 2023 May 30. doi:10.12688/f1000research.75960.3
Nearly everyone experiences daily stress to some degree. In fact, our bodies are equipped to counteract acute stress, but what happens as our bodies respond to continual stress over long periods of time?
And how do we cope?
And how do we cope?
Physiological Response to Stress
The body’s response to stress, also called general adaptation syndrome, includes 3 stages: alarm, resistance, and exhaustion.1
- Alarm: The alarm phase incorporates the fight, flight, or freeze response through release of hormones, such as epinephrine and cortisol. This can cause symptoms such as fear, rapid heart beat, and anxiety.
- Resistance: If the body cannot recover due to the continued presence of the stressor, the resistance phase increases hormone production to maintain high stress levels. This puts physical stress on the body and, over time, can exhaust its ability to be able to respond to stress appropriately. This phase may include feelings of frustration and limited concentration.
- Exhaustion: The exhaustion stage occurs when the stressor continues to alarm the body systems leading to chronic stress which weakens the body’s ability to fight off illness. In the exhaustion stage, one may experience depression, fatigue, anxiety, or burnout. Disease states related to chronic stress include stroke, coronary artery disease, stomach ulcers, type 2 diabetes, and Cushing syndrome.1
Chronic stress can alter the way our genes are expressed and suppress the immune system. Many of the hormones released in the stress response limit the capacity of the immune system by reducing the function of white blood cells whose job is to fight off infections in the body. Inflammation is further accumulated in the gastrointestinal (GI) tract due to stress. Researchers have discovered a strong connection between chronic stress and irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), for instance. In the cardiovascular system, stress increases heart rate and blood pressure, as well as the risk of clotting leading to an increased risk of heart attack and stroke.1 Over time, stress can also decrease sexual libido and sperm maturation, as well as irregularities in the female menstrual cycle.1
Managing Stress
Promote Resilience |
Relax & Focus |
Stress & Gentle Energy |
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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.
Author
Daelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
Edited by Kate Nemenzo.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
References
- Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. StatPearls [Internet]. Updated 2022 Sept 12. www.ncbi.nlm.nih.gov/books/NBK541120/
- Yaribeygi H, Panahi Y, Sahraei H, et al. The impact of stress on body function: A review. EXCLI J. 2017; 16: 1057-1072. Published 2017 Jul 21. doi.org/10.17179/exceli2017-480
Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are conditions that can impact reproductive-aged women, adolescent girls, and other people who menstruate. Physical and emotional symptoms caused by changes in hormone levels may begin as early as two weeks before getting their monthly period. Many may experience headache, abdominal pain, seemingly random food cravings, emotional outbursts, and feelings of exhaustion that can affect their daily activities and mood. It is estimated that PMS affects nearly 50% of people who menstruate, while some studies estimate that 80% to 90% experience at least one symptom of PMS. Furthermore, 2.5% to 3% of women have symptoms categorized as PMDD, a more severe form with extreme mood changes.1,2 Rate of prevalence varies across studies but is important for raising awareness, particularly due to the fact that patients with ovaries can have PMS/PMDD regardless of gender identity.2
Understanding PMS
PMS occurs in the luteal phase of your menstrual cycle, which is the time just before you get your monthly period.2 During the luteal phase, your body mainly produces progesterone, which is a hormone secreted by the ovaries to prepare the uterus for pregnancy. However, when pregnancy does not occur, progesterone is broken down into substances that may affect your brain’s chemical messengers together with estrogen, affecting your mood and bodily functions. Mood swings during the luteal phase may occur because fluctuations in progesterone and estrogen affect serotonin, which is known as the “happy hormone.” These changes can make daily activities more difficult and affect your overall well-being.
Signs & Symptoms
Symptoms can last for only 2 days or the full 2-week span of the luteal phase, with the worst symptoms usually occurring 2 days before your period.1 Symptoms of PMS may include:
- Acne
- Back pain
- Fatigue
- Mood swings or irritability
- Headaches
- Bloating
- Constipation or diarrhea
- Breast tenderness
- Brain fog
- Crying spells
- Anxiety or depression
Allopathic Pharmaceutical Treatment
Many factors contribute to the development of PMS/PMDD, including genetic predisposition and fluctuations in estrogen and progesterone levels.1,2 However, the reason as to why PMS/PMDD occur is still unknown. The diagnosis of PMS is entirely based on self-reported signs and symptoms, with no specific diagnostic tests available to confirm it.3 Interestingly, selective serotonin reuptake inhibitors (SSRIs), commonly used to treat depression, are sometimes utilized for PMS/PMDD treatment to increase serotonin levels and boost mood. Hormonal contraception is another pharmacological treatment method that blocks the rise of estrogen and progesterone during the luteal phase, minimizing symptoms which high levels of these hormones can cause.2 However, long-term use of hormonal contraceptives may increase your risks of having fatal blood clots and hormonal imbalances due to its effects on how your body naturally produces hormones.
Natural Ways to Remedy PMS
“Regardless of the specific type of exercise, regular physical activity appears to be effective in alleviating pain, constipation, and breast sensitivity, as well as psychological symptoms such as anxiety and anger...” - Liguori et al.
On average, a woman will have 450 periods during her lifetime.4 For those with PMS/PMDD symptoms, alleviating discomfort is important for improving quality of life. It is important to remember that certain conditions like chronic fatigue syndrome, depression, and irritable bowel syndrome (IBS) can have similar symptoms. Talking with your naturopathic doctor about your symptoms helps to rule out other conditions.
Lifestyle factors greatly influence PMS symptoms. Regular intake of fast food, fried meals, sugary drinks, and alcohol, as well as limited exercise and sleep, may exacerbate your discomfort. Additionally, stress can amplify the sympathetic nervous system, which is responsible for your fight or flight response. Its activation may increase the intensity of uterine contractions, leading to heightened pain.2 Inflammation in the body additionally influences how you respond to stress. While estrogen and progesterone have anti-inflammatory effects, their levels decrease after ovulation, resulting in increased inflammation and potentially worsened symptoms.1
There are many naturopathic, non-pharmacological options including diet modification, massage therapy, exercise, and light therapy.1 Diet modification is particularly essential since common deficiencies associated with PMS symptoms include calcium, vitamin B, vitamin K, vitamin E and magnesium. Some strategies to help prevent or reduce symptoms include:
Lifestyle factors greatly influence PMS symptoms. Regular intake of fast food, fried meals, sugary drinks, and alcohol, as well as limited exercise and sleep, may exacerbate your discomfort. Additionally, stress can amplify the sympathetic nervous system, which is responsible for your fight or flight response. Its activation may increase the intensity of uterine contractions, leading to heightened pain.2 Inflammation in the body additionally influences how you respond to stress. While estrogen and progesterone have anti-inflammatory effects, their levels decrease after ovulation, resulting in increased inflammation and potentially worsened symptoms.1
There are many naturopathic, non-pharmacological options including diet modification, massage therapy, exercise, and light therapy.1 Diet modification is particularly essential since common deficiencies associated with PMS symptoms include calcium, vitamin B, vitamin K, vitamin E and magnesium. Some strategies to help prevent or reduce symptoms include:
- Increase weekly exercise to at least 150 minutes of moderate activity. Whatever kind of physical activity (swimming, yoga, aerobics, walking, etc.) works best for you. The important thing is to make it a consistent habit.5
- Drink a minimum of 64 ounces of water each day. You could spice up your water bottle with some lime, lemon, or cucumber slices.
- Limiting alcohol and caffeine can improve sleep quality for overall health and alleviate PMS symptoms. Avoid drinking caffeine after 2 p.m. to help prevent sleep disruption.
- Reduce salt intake by choosing fresh ingredients to help alleviate some symptoms of PMS. Processed foods often contain large amounts of salt that can contribute to bloating, swelling, and breast tenderness. On the other hand, leafy greens provide magnesium, iron, calcium, and vitamin K, which may help reduce cramping during menstruation.
- Boost vitamin D levels by eating vitamin D-rich foods, such as egg yolks and salmon. And don’t forget about natural sunlight!
- Increasing calcium intake through dairy foods can help reduce fluctuations in mood. Calcium-rich foods also include kefir, broccoli, yogurt, and kale. Furthermore, complex carbohydrates like sweet potatoes and unprocessed oats can help stabilize mood and reduce cravings.
- Consuming high-fiber foods can help reduce gastrointestinal symptoms. At least 30 grams of daily fiber is an important component of the female diet. Regular bowel movements also help your body to clear excess hormones.
- Eating foods rich in Omega-3 fatty acids, such as fish and some nuts, lessen inflammation that can exacerbate PMS symptoms. Chia seeds are a great source of Omega-3 and fiber.
- Indulge in your chocolate cravings by eating dark chocolate made with small amounts of minimally-processed sugars (such as honey, maple, raw cane sugar, and coconut) which contains magnesium, manganese, theobromine, antioxidants, and fiber. These are several great benefits to adding a little sweetness!
-
Using essential oils, diluted in a carrier oil and applied topically to the abdomen, may also help to alleviate symptoms. Some helpful combinations include:
- Clary sage oil for hormone balance
- Cypress oil to prevent cramping and improve circulation
- Lavender oil to limit tension and cramping
Some of our favorite menstrual cycle supplements
To reduce bleeding |
For cramping |
For extra iron |
Naturopathic Care for Improving Your Menstrual Health
General education concerning reproductive health is an important component of promoting menstrual health.1 Naturopathic medicine offers the tools to help you understand and address your menstrual cycle and potential PMS/PMDD symptoms. Furthermore, your team can assist you in learning about holistic supplementation and herbal remedies that can alleviate discomfort you may be experiencing prior to menstruation. The tips provided in this article may offer some relief, but often cannot substitute a personalized health plan due to the unique nature of your case. Your team at Natural Path to Wellness can guide you on a more specific course of action towards improved health. Explore the naturopathic approach to improving your menstrual 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.
Edited by Kate Nemenzo.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
References
- Gudipally PR, Sharma GK. Premenstrual Syndrome. StatPearls. 2023. Published 17 July 2023. https://www.ncbi.nlm.nih.gov/books/NBK560698/
- Tiranini L, Nappi RE. Recent advances in understanding/management of premenstrual dysphoric disorder/premenstrual syndrome. Fac Rev. 2022; 11:11. Published 28 Apr 2022. doi.org/10.12703/r/11-11
- Zehravi M, Maqbool M, Ara I. Unfolding the mystery of premenstrual syndrome (PMS): an overview. Int J Adolesc Med Health. 2022;35(1):9-13. Published 2022 Sep 19. doi:10.1515/ijamh-2022-0023
- Chavez-MacGregor M, van Gils CH, van der Schouw YT, Monninkhof E, van Noord PA, Peeters PH. Lifetime cumulative number of menstrual cycles and serum sex hormone levels in postmenopausal women. Breast Cancer Res Treat. 2008;108(1):101-112. doi:10.1007/s10549-007-9574-z
- Liguori F, Saraiello E, Calella P. Premenstrual Syndrome and Premenstrual Dysphoric Disorder's Impact on Quality of Life, and the Role of Physical Activity. Medicina (Kaunas). 2023;59(11):2044. Published 2023 Nov 20. doi:10.3390/medicina59112044
How will you support your health?
Today is a day for women everywhere to come together, support one another, and recognize that we must prioritize our health. No matter where we are along our health journeys, we can take small actions each and every day to improve our health and love ourselves! Below are five simple ways to encourage optimal health today and the whole year through!
Spend time in nature
Forest bathing, gardening, and walking in the park are just a few ways we can get in touch with nature. Depending on your environment, this can look different for everyone. Forest bathing is my favorite! A lush green forest's positive vibes and tranquility cannot be beat! No access to a safe nature retreat? No problem! Try caring for a few houseplants, grow fragrant and health-promoting herbs in your kitchen, or experiment with container gardening. Even the tiniest of spaces can grow fruits or vegetables!
Research shows that getting our hands dirty and spending time gardening can increase happiness and longevity. In “Gardening is beneficial for health; A meta-analysis,” Masashi Soga et al. concluded, “The results presented here suggest that gardening can improve physical, psychological, and social health, which can, from a long-term perspective, alleviate and prevent various health issues facing today's society.” Centenarians in Blue Zones are known to keep gardens. Hello, positive aging! Gardening is a form of stress relief, a source of healthy microbes, and can provide your family with the freshest produce.
Connect with friends and family
The safe and positive people in our lives can bring us so much joy! Healthy relationships mean healthier bodies. A study by Holt-Lunstad et al. studied the relationship between social connection and public health. They found that “A robust body of scientific evidence has indicated that being embedded in high-quality close relationships and feeling socially connected to the people in one’s life is associated with decreased risk for all-cause mortality as well as a range of disease morbidities.”
What does this mean to you? Cultivating healthy relationships in your life means less disease, fewer health problems, and more vitality! A large portion of the population lacks sufficient social connection. We must be reminded that the people in our lives, or lack of them, are an overlooked health indicator.
Treat your body to nutrient-dense foods
Eat your vegetables. Not the first time you’ve heard this? I thought so. We’ve heard time and again to ‘eat the rainbow’ or ‘an apple a day keeps the doctor away’. Too many women stress over calories, carbs, or fat. Restrictive eating doesn’t feel good and usually is not sustainable long-term. Plus, it can be detrimental to our mental and physical health. Simply eat as many whole foods as you can. Get as close to the natural state of the plant as possible.
Having trouble getting all your veggies in? Start small. Try incorporating an additional serving of vegetables each day. Snacking on carrots and hummus or adding a side of greens to each meal are small moves with a big impact! Not a fan of veggies? Know that it is totally normal to have an aversion to some flavors, especially bitter. The Standard American Diet is comprised mainly of very bland and very sweet foods. It will take time, but if you keep adding in these little bursts of produce your body will start to crave it!
Practice positive self-talk
Your body is listening! Tell it something good today! There is no one like you. All women are unique. Our bodies, minds, and experiences are unique. What we think and what we say to ourselves has an impact on whole body health. The mind-body connection is a powerful tool we can employ to boost our health and vitality.
The great thing about positive self-talk? Anybody can do it anywhere. It is free! Write yourself some love notes on your bathroom mirror, purchase or make affirmation cards, or maybe recite a self-loving mantra a few times a day. The body is listening and responding accordingly!
“My body is healthy and capable”
“I love who I am becoming”
“I am strong. I can do anything”
“I have the power to create the life I desire”
“I nourish my body because I love myself”
Focus on joyful movement
Wow! I have the ability to exercise today! My body is truly amazing! As women, we often feel the pressure to look a certain way or weigh a certain amount. We don’t owe the world anything. We do owe ourselves. We owe ourselves love and care. Let us celebrate the unique and marvelous bodies we were given! Exercise is a sacred act of self-care. Research shows that 30 minutes a day can work wonders for your health. The American Heart Association along with the American College of Sports Medicine presents the following recommendation. “To promote and maintain health, all healthy adults aged 18-65 need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week...”
Do what you love. Move in ways that feel good and natural. Be gentle and kind to yourself, always remembering that you are a beautiful work in progress. Prioritize activities that you love and work with your life. For me, that looks like yoga at home in my living room and long walks after dinner with my family. How does it look for you? I would LOVE to hear what you are doing today to move joyfully!
Remember you are worth it!
Vanessa S, contributor
Friendly reminder-- for educational purposes only. Always consult your primary care physician or other licensed provider before making any changes to your health regimen.
Today is a day for women everywhere to come together, support one another, and recognize that we must prioritize our health. No matter where we are along our health journeys, we can take small actions each and every day to improve our health and love ourselves! Below are five simple ways to encourage optimal health today and the whole year through!
Spend time in nature
Forest bathing, gardening, and walking in the park are just a few ways we can get in touch with nature. Depending on your environment, this can look different for everyone. Forest bathing is my favorite! A lush green forest's positive vibes and tranquility cannot be beat! No access to a safe nature retreat? No problem! Try caring for a few houseplants, grow fragrant and health-promoting herbs in your kitchen, or experiment with container gardening. Even the tiniest of spaces can grow fruits or vegetables!
Research shows that getting our hands dirty and spending time gardening can increase happiness and longevity. In “Gardening is beneficial for health; A meta-analysis,” Masashi Soga et al. concluded, “The results presented here suggest that gardening can improve physical, psychological, and social health, which can, from a long-term perspective, alleviate and prevent various health issues facing today's society.” Centenarians in Blue Zones are known to keep gardens. Hello, positive aging! Gardening is a form of stress relief, a source of healthy microbes, and can provide your family with the freshest produce.
Connect with friends and family
The safe and positive people in our lives can bring us so much joy! Healthy relationships mean healthier bodies. A study by Holt-Lunstad et al. studied the relationship between social connection and public health. They found that “A robust body of scientific evidence has indicated that being embedded in high-quality close relationships and feeling socially connected to the people in one’s life is associated with decreased risk for all-cause mortality as well as a range of disease morbidities.”
What does this mean to you? Cultivating healthy relationships in your life means less disease, fewer health problems, and more vitality! A large portion of the population lacks sufficient social connection. We must be reminded that the people in our lives, or lack of them, are an overlooked health indicator.
Treat your body to nutrient-dense foods
Eat your vegetables. Not the first time you’ve heard this? I thought so. We’ve heard time and again to ‘eat the rainbow’ or ‘an apple a day keeps the doctor away’. Too many women stress over calories, carbs, or fat. Restrictive eating doesn’t feel good and usually is not sustainable long-term. Plus, it can be detrimental to our mental and physical health. Simply eat as many whole foods as you can. Get as close to the natural state of the plant as possible.
Having trouble getting all your veggies in? Start small. Try incorporating an additional serving of vegetables each day. Snacking on carrots and hummus or adding a side of greens to each meal are small moves with a big impact! Not a fan of veggies? Know that it is totally normal to have an aversion to some flavors, especially bitter. The Standard American Diet is comprised mainly of very bland and very sweet foods. It will take time, but if you keep adding in these little bursts of produce your body will start to crave it!
Practice positive self-talk
Your body is listening! Tell it something good today! There is no one like you. All women are unique. Our bodies, minds, and experiences are unique. What we think and what we say to ourselves has an impact on whole body health. The mind-body connection is a powerful tool we can employ to boost our health and vitality.
The great thing about positive self-talk? Anybody can do it anywhere. It is free! Write yourself some love notes on your bathroom mirror, purchase or make affirmation cards, or maybe recite a self-loving mantra a few times a day. The body is listening and responding accordingly!
“My body is healthy and capable”
“I love who I am becoming”
“I am strong. I can do anything”
“I have the power to create the life I desire”
“I nourish my body because I love myself”
Focus on joyful movement
Wow! I have the ability to exercise today! My body is truly amazing! As women, we often feel the pressure to look a certain way or weigh a certain amount. We don’t owe the world anything. We do owe ourselves. We owe ourselves love and care. Let us celebrate the unique and marvelous bodies we were given! Exercise is a sacred act of self-care. Research shows that 30 minutes a day can work wonders for your health. The American Heart Association along with the American College of Sports Medicine presents the following recommendation. “To promote and maintain health, all healthy adults aged 18-65 need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week...”
Do what you love. Move in ways that feel good and natural. Be gentle and kind to yourself, always remembering that you are a beautiful work in progress. Prioritize activities that you love and work with your life. For me, that looks like yoga at home in my living room and long walks after dinner with my family. How does it look for you? I would LOVE to hear what you are doing today to move joyfully!
Remember you are worth it!
Vanessa S, contributor
Friendly reminder-- for educational purposes only. Always consult your primary care physician or other licensed provider before making any changes to your health regimen.
THE BLOG AT NATURAL PATH TO WELLNESS
AuthorS
Natural Path to Wellness values community education and welcomes contributions from writers with a background in Naturopathic Medicine, natural health and wellness, herbalism, homeopathy, Nature Cure, and more.
Medical Reviewer:
Marney Johnson, ND, MSCI-TS is a Naturopathic Doctor and Naturopathic Medicine Advisor with a background in allopathic (standard American medicine) medical research, Dr. Johnson, is uniquely qualified to evaluate current scientific research and offer insight to help you make sense of how you can integrate natural medicine into your health plan. She is passionate about the roles of Nutrition, Lifestyle, and Nature in health and constantly seeks new ways to make these accessible through food as medicine, encouraging new, healthy habits, and promoting interaction with Nature in its many forms.
Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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