stress Archives | Balanced Care

May 20, 2020May 20, 2020

Tired of Eczema? Natural Treatments For Eczema!

Skin, natural treatment, psoriasis, atopic, allergies, asthma, naturopathic doctor

I think of our skin as an external reflection of what is happening internally. As naturopaths, our goal is to find the root cause of dysfunction to eliminate presenting symptoms. The causes of eczema may vary. But much of the research and successful treatment strategies go back to healing the gut and supporting the microbiome. Learn how to use natural treatments for eczema below.

What causes eczema?

Eczema can be considered “itchy from the inside out,” meaning there is inflammation in the GI tract. Inflammation is ultimately causing the skin to be excessively irritated. This leads to severe itching, dryness, and cracking; which can lead to infection.

Some children have a genetic pre-disposition to atopic disease (eczema, asthma, allergies). Genetics, combined with disturbed gut microbiome during birth through toddler years, can exacerbate the body’s ability to develop atopy. This disturbance can lead to multiple causes, including, but not limited to:

Antibiotics (*this is by no means stated to make any parent feel guilty for their child needing antibiotic therapy!!!)
Personal food sensitivities or intolerances
Digestive disturbance: acid reflux/acid blocking medications that affect proper breakdown of food particles
Excess inflammatory foods in the diet, sugar, etc.

The above considerations ultimately lead to an inflammatory response causing gut barrier dysfunction or “leaky gut”. Inflammation inside is then reflected symptomatically on the skin! The skin is trying to tell you to “look inside”!

Natural treatments for eczema

What you can do – tried and true? BUT every case is very personal and what works for one, may not work for another:

Optimize gut health for future pregnancies
Support nutritionally: Reduce inflammatory foods and
consider potential food sensitivities
Reduce stress and consider the mental-emotional aspect:
Stress is commonly associated with exacerbations
in skin conditions. I have seen this correlation so often
clinically, as well as with my own daughter and severe
eczema outbreaks associated with anxiety after the
loss of her dad. Apps for kids: “Stop, Breathe, Think”
and Square Breathing
Heal the gut: Zinc, Probiotics, vitamin D (if deficient), Turmeric, Fatty Acids / Fish Oil (I prefer Cod Liver oil because it contains Vitamins A & D, which are important for skin health and immune balance); GI demulcent herbs help to soothe and heal intestinal cells; Digestive enzymes may also be warranted in some cases.
Topical treatments: I have TRIED SO MANY with little success (always caused more itching), but my favorite is Look, No X Ma. You can purchase it locally at Tailor Made Nutrition in Woodbury, MN. I also love Frankincense, Lavender, and Rose essential oils as well.
Oatmeal bath: 3/4 cup oats, ground finely, ½ cup baking soda, ¼ cup coconut milk or olive oil, 1-2 drops lavender and frankincense essential oil in tepid/warm water
Restorative sleep is essential to skin / tissue healing
Acupressure: LI 4 is a great point to apply lavender essential oil and massage. Location is on the highest spot of the muscle where the thumb and index fingers are brought close together.

LI4: Our Great Eliminator
Cell/tissue salts, homeopathy based upon symptom picture
Testing considerations (depending on personal patient
history per the discretion of your naturopathic
provider)
1. Food Sensitivity Testing to determine specific
  foods that are causing inflammatory response
2. Comprehensive Stool Analysis to assess
  microbiome and digestion
3. Micronutrient Testing to assess potential
  deficiencies within the cell

Written by: Dr. Julia Liebich

Still have questions on how to treat eczema naturally? Dr. Julia and Dr. Katie are ready to help. We are located in Edina and Woodbury, Minnesota. As Naturopathic Doctors, our goal is to address the underlying causes and use natural medicine for treatment.

Schedule appointments here

May 13, 2020August 26, 2020

Immune System Support 101 – ZINC

There are many natural treatments that provide immune system support. You can even find some of these remedies in your very own kitchen! Zinc is just one of the many great natural immune supports.

Please know Dr. Katie and Dr. Julia are available for virtual video and phone visits right now and would love to help you and your family with any health concerns.

Today we are going to talk about zinc! I think about immune function first with zinc. I also think about zinc in children, elderly, and pregnant or breastfeeding moms as these populations are more likely to have low zinc levels.

The body does not store very much zinc. Most of it is not readily available which is why taking a supplement can be critical.

Zinc is a mineral like iron, calcium, magnesium, and copper. When taking a mineral in supplement form, it is important to think about dosage and timing, because they can compete with each other for absorption. Zinc can be taken daily in lower doses and slightly higher with an acute infection.

Vitamin C helps with absorption of zinc and iron. Studies show that people experience less symptoms and recover more quickly when taking zinc and vitamin C together. Zinc and iron on the other hand compete for absorption so they should be taken separately.

Benefits of zinc

Helps lower inflammation
Immune system support
Associated with taste and smell
Especially beneficial for children and the elderly as they are often deficient
Sperm production and testosterone metabolism
Reduces pregnancy complications
Burn and wound healing
Antioxidant

Foods high in zinc

Fish
Eggs
Oysters
Sunflower and pumpkin seeds
Red meat
Chicken and pork
Oysters
Beans
Whole grains
Dairy

I hope you learned something about zinc today and will begin to include it in your diet and supplements if you weren’t already.

Dr. Katie is a Naturopathic Doctor practicing in Edina and Woodbury, MN. She specializes in natural treatments that address the root cause of disease. We offer 15 minute consultations by phone. You can schedule online.

September 1, 2017November 24, 2020

Life Hacks and Self-Care for Women

As women, we face more stress each day than we would ever let on. Between workplace discrimination, relationship issues, raising a family, and concerns about our nutrition and overall health. No wonder women are twice as likely as men to suffer from an anxiety disorder. Read on for a few self-care for women life hacks that will help you improve your quality of life right now.

Nutrition (Self-Care for Women)

Our diets are a huge contributor to our mood…and waistline. A few key modifications to your daily dinner grind can help you relax at night.

Keep it simple. Forget the fad diets that have you running all over town for the latest, greatest weight loss remedy. Chances are, it isn’t a sustainable nutrition cycle. Instead, focus on whole foods, including lean meats, colorful vegetables, in-season fruits, and complex carbohydrates.

Leave the boxes at the store. If it’s in a box, you should probably leave it on the shelf. Most chemically processed foods are full of additives, especially sugar. Excessive sugar intake can lead to weight gain, poor oral hygiene, and stress. Even more alarming, many of your favorite snacks have been chemically altered over time to trigger the reward center of your brain and can lead to a food addiction.

Reduce shopping time. Make a list the day before you go grocery shopping. This will help keep you on track and get you in and out in nearly half the time. If you live in an area with online grocery shopping, you can order ahead, pick your food up, and be on your way home without ever stepping foot in the store where temptations are at every end-cap.

Make friends with the frozen section. While canned vegetables are easy and convenient, they also contain a number of additives including sodium, sulfites, and BPA – an industrial compound suspected to cause a number of health problems. Frozen vegetables, by contrast, are not preserved chemically and often contain nutrients similar to fresh-picked produce.

Time management (Self-Care for Women)

Time is our most precious commodity and there never seems to be enough to go around. Save a few valuable seconds with the following tips:

Remember your time has value. Even if you’re not a CEO or mortgage banker, your time is valuable. Don’t waste it doing things that don’t matter — time wasters such as scouring social media and flipping through fluff news stories on your phone each day. Cut that in half and you’ll have more time for the things that you really want to do. If you act like your time is worth $1000 an hour, you will act accordingly.

Quit multitasking. Women often feel pressure to live up to societal expectations regarding their careers, relationships, and parenting skills. Stop trying to do it all at once. Instead, block your days off into time chunks that you can set aside to do specific tasks. You’ll not only feel more accomplished but you’ll be less distracted all day long.

Finish the easiest tasks first. Each morning, make a list of what you have to do that day. Put your least time-consuming items at the top of that list. As you mark these off, you will gain momentum and likely get everything done as opposed to getting stuck on a difficult task and never making it to the small ones.

Relationships (Self-Care for Women)

Perhaps you’re experiencing relationship issues or simply want to set the foundation for a healthy partnership. Either way, pay attention to the little things and watch your relationship flourish in a big way.

Make time for each other. We already know that time is an asset and one that we must be willing to share with our partners in order to create a strong relationship.

Broaden your circle. While you should set aside your most intimate moments for your partner, don’t rely on one person to fill all of your social and emotional needs. Spend time with friends, especially those that share common interest where you and your partner don’t see eye to eye.

Author: Julia Merrill (BefriendYourDoc.org)

August 29, 2017November 24, 2020

Hormones and Infertility

Birth control, family planning, infertility, PCOS

For most women, starting a family is one of the most joyous times in life. For some women, however the pain of infertility can turn one of life’s greatest joys into an emotional and heart-wrenching endeavor.

According to the Centers for Disease Control and Prevention’s National Survey of Family Growth, an estimated 7.3 million women have used infertility services[1]. This number is staggering. Some may believe that these women are just unfortunately unlucky. However, if we look into infertility in more detail we may find that women can reduce their chances of infertility through a number of methods, many of which are naturopathic in nature.

Birth Control and Infertility

From pills to patches and shots to IUDs, the variety of birth control currently available to women has grown. In addition, approximately 62% of women of reproductive age are using one form of birth control or another[2]. Most studies will tell you that birth control does not affect fertility, however when we alter the natural way our bodies were made to function, there is always a risk that something may go wrong.

Most birth control releases hormones into the body. When birth control is used for long periods of time and then discontinued once a woman is ready to have children, hormonal imbalance may result in the body.

Hormonal imbalance is one of the leading causes of female infertility. Symptoms that one may experience as a result of hormonal imbalance include irregular menstrual cycles, excessive or little bleeding, the absence of menstrual periods for long periods of time, pelvic cramps and excessive weight gain or weight loss.

If you are considering the use of birth control, non-hormonal options are a safer bet if fertility may be a concern in the future. If you suspect that you might be suffering from a hormonal imbalance or fertility issues, Balanced Care can help. We will run a thorough hormone panel to help determine any imbalances. Once identified, natural remedies will be recommended to balance your hormones and improve fertility.

PCOS

Polycystic ovarian syndrome, better known as PCOS, is a health detriment that many women experience. PCOS occurs when cysts grow on the ovaries. As a result of this growth, hormonal balance and menstruation are disrupted, making it hard to get pregnant.

The cause of PCOS is not well known, but your risk of PCOS can increase if you are overweight or if PCOS runs in your family. PCOS causes infertility problems because it can interfere with your ovulation cycle. Some women with PCOS will ovulate occasionally, while others don’t ovulate at all.

PCOS symptoms include irregular menstrual cycles, excessive hair growth, acne and obesity. Women who are of normal weight can have PCOS too. If you are having infertility issues and can identify with the symptoms of PCOS, you may benefit from getting tested. Once diagnosed, we can help you determine the treatment for PCOS that will be most beneficial to you. We do everything we can to use natural remedies for PCOS treatment.

Secondary Infertility

What often gets overlooked when discussing infertility is the fact that some women who are facing infertility are already moms. When infertility strikes while attempting to conceive a second or third child, this is known as secondary infertility. Women undergoing secondary infertility did not have fertility issues when conceiving their previous children.

Although secondary infertility can be correlated with age, sometimes there are bigger issues that go undiagnosed. To determine the cause, consult your naturopathic physician if you are still unable to get pregnant.

In addition to getting pregnant, women experiencing secondary infertility may also have trouble carrying a baby to term. Both of these issues are hard to deal with. After having successfully birthed children, some women may be in a denial with regard to their fertility issues. However, like any health issue, it’s best to not wait too long to seek treatment.

The Emotions of Infertility

Struggling with fertility issues is incredibly emotional. The disappointment and sadness can be very intense.

At Balanced Care we do everything we can to use natural medicine to increase your fertility. Our goal is to provide you with natural healing remedies and help relieve some of the stress and frustration you are feeling. Get started on your natural fertility journey today.

Dr. Katie is a Naturopathic Doctor practicing in Edina and Woodbury, MN. The goal is to address the underlying cause using natural medicines and nutrition. Call to schedule 612-564-2218.

[1] https://www.cdc.gov/nchs/fastats/infertility.htm

[2] https://www.cdc.gov/nchs/data/nhsr/nhsr060.pdf

January 24, 2017November 24, 2020

Sugar Free February

sugar free diet, weight loss, health, insulin, stress

Motivation for a One-Month Sugar Free Diet

Say it with me “I am so done with the sugar!” Yep, you said it, it’s time to cut out the sugar. The holidays can do a number, not only on our waistline, but our health too. You know sugar isn’t good for you, but you eat it anyway because you can and because it tastes good and because you deserve it and because your coworker brought it to share and the list goes on. Here is your chance to join me in saying “no” to the sugar this February.

Need motivation? Here are a few good reasons to ditch the sugar in favor of a sugar free diet:

Low energy and fatigue. Feeling exhausted?
Inflammation. That is not water retention, but swelling from the inflammation sugar causes. I had it too and guess what? It goes away quickly once the sugar is gone!
That spring break trip coming up…swim suite required
Prevention (and treatment!) – why wait until you have a serious or uncomfortable health concern like diabetes, insulin resistance, high blood pressure, constipation, or reflux just to name a few.

According to the American Heart Association, American consume “20 teaspoons of sugar a day according to a report from the 2005–10 NHANES (National Health and Nutrition Examination Survey) database. Teens and men consume the most added sugars. Average daily consumption for men: 335 calories, women: 230 calories, boys: 362 calories, girls: 282 calories.” That is almost 3 cups of sugar per week! No wonder cardiovascular disease is the number one killer in the US.

Listen, your body deserves better than a few cups of sugar each week to help deal with the fatigue, stress, or (insert sugar craving cause). Follow along with me on Instagram @balancedcare and Facebook @Dr. Katie Corazzo throughout the month of February. I will offer tips, inspiration, and recipes to help you quit the sugar and begin feeling light and health again.

Dr. Katie is a Naturopathic Doctor practicing in Woodbury and Edina, Minnesota. With a focus on addressing the underlying cause using natural medicines and nutrition, Dr. Katie can help you too. Appointments can be made online here.

February 11, 2016November 25, 2020

The Insulin – Cortisol Connection

Do you have stress in your life? I think it would be fair to say that we are stressed at varying levels. But how does stress and insulin affect your energy, weight, cravings, or fat distribution? I talk about this with my patients all. the. time. Let me break this down.

First, let’s talk about insulin. Insulin is famous for its relationship with glucose. As a hormone, it shuttles glucose into fat, muscle and the liver to be stored for use at a later time. We eat various forms of sugar and carbohydrates → increases blood sugar → pancreas secretes insulin → insulin directs glucose into cells → blood sugar levels decrease. → Make sense ← Check out this 1 minute video for a visual:

Fat production is increased by insulin while burning fat is inhibited.

Insulin resistance, metabolic syndrome, and diabetes develop from a diet rich in processed foods and sugar. Eventually, if left unregulated, the pancreas will struggle to make enough insulin. This is prevented and treated with a proper diet and regular exercise. It really is that simple…Or is it?

Enter cortisol, insulin’s bestie. Remember that little thing called stress? Working too much, not getting enough sleep, life, kids, a marriage, bills to pay, a car to fix, a sick parent – we all have it. As you try to balance life, cortisol is there to help. Cortisol is released from the adrenal glands during times of stress to help you “survive”. The adrenals are part of the ‘fight or flight response’.

Chronic stress can cause a kink in the system. The adrenals start sending out too much or too little cortisol and at the wrong times of the day, resulting in adrenal fatigue. The consequence? Fatigue, sleep issues, weight gain (especially abdominal), and cravings.

THE CONNECTION – if cortisol increases, so does insulin. A study looked at 766 Chinese men and women to see if cortisol and insulin are related. The study showed that the men and women who reported having “demands” and “insecurity” at work had higher levels of cortisol AND insulin resistance. The results “showed that chronic stress was associated with insulin resistance and may contribute to the development of insulin resistance.”

The reverse can cause problems too – when insulin is around cortisol triglycerides accumulate in the abdomen resulting in abdominal obesity.

Even if you are of normal weight or maybe a little over weight, but do not have insulin resistance, cortisol will still behave the same way for you.

Follow these simple tips to make the cortisol and insulin work FOR you and not AGAINST you:

1. Eat 3 meals per day with 1 optional snack ONLY. Snacking or eating several times throughout the day causes more spikes in your glucose and insulin throughout the day. Your metabolism will be A-OK with eating only 4x per day.

2. Find effective coping techniques to relieve stress – this will help reduce your cortisol and protect your adrenals. A bath, bike ride, meditation, walk, yoga, reading, painting or drawing are just a few ideas.

3. Stop eating so much sugar. Just stop! It is in everything so even if you think you aren’t eating it, you probably are. Indulge once in a while, but make sure it is very limited in your regular diet. Remember sugar spikes your insulin.

4. Eat balanced meals: tons of veggies, 4-5 ounces of meat or 20 grams of protein, and healthy fats.

5. Have 5-9 servings of veggies daily!

6. Sleep! Your adrenals need sleep to repair and recover from stress. A study showed that for every 1 hour of sleep lost per day there is an increase of .35 in body mass index (BMI). This is about 2 pounds in a 35-year-old female who is 5’4” and 160 lbs. Sleep duration may also be a predictor of weight gain, insulin resistance, diabetes, and cardiovascular disease.

If you are looking to dig deeper into this issue, please contact me for an appointment – I would love to help. We offer saliva hormone testing to help evaluate metabolic function with dramatic changes in patients energy, food cravings, weight, blood sugar, and overall healthy. I hope to hear from you soon! To schedule visits, including complimentary 15 minute in-person or phone visits at my Edina or Woodbury locations, visit this link.

October 26, 2015November 25, 2020

5 Post-Partum Home Care Tips

post-partum home care, sitz bath, magnesium, epsom

Post-partum home care tips from Jen Wittes of Welcome Baby Care

1. DIY Sitz Bath

Relax with our first post-partum home care tip. There are many Sitz Bath “mixes” on the market, as well as recipes for you to follow at home. Most contain comfrey, lavender and raspberry leaf. Not up for the hassle and expense? You can DIY with tea bags in shallow warm water – chamomile, lavender or raspberry leaf. NOT peppermint or ginger…OUCH!

2. Easy Postpartum Pads

Whether you have a hospital or home birth, your nurses and midwives will give you cold packs to soothe your sore (and possibly torn and sutured) perineum. Here’s our second post-partum home care tip: When the supply of cold packs runs out and you are at home, alone and healing, you can make your own by dipping maxi pads in a solution of witch hazel, aloe vera gel and lavender essential oil before freezing them.

3. Eat Your Soup

Doulas know that the traditional postpartum meal across many generations and cultures is hot soup. Why? The Chinese believe it restores your heat or “chi” which is said to leave in the process of childbirth. In Western cultures, we find that soup – often rich in nutritious ingredients – just makes us feel better. When you’re tired, hot liquid foods are easier to stomach and make you feel relaxed.

4. Hydrate Like Crazy

During birth, you lose quite a bit of blood and fluid. After birth, your body continues to expel the fluid retention of pregnancy through frequent urination and sweating. Both breastfeeding mothers and those trying to suppress milk production need to replenish the fluids lost in lactation. Heavy hydration also helps aid in muscle recovery and involution (or the return of the uterus to pre-pregnancy size). Water, water, water! Tea is great too. I also like a simple restoration smoothie of frozen blueberries, spinach and coconut water.

5. Ask for and Accept Help

Soup is not the only multi-generational, multicultural postpartum tradition. It is customary to surround the new mother and child with abundant love, support and practical help. In the U.S., we have fallen away from this to the detriment of our women. The expected quick return to work and participation in a continuously plugged in word only exacerbates the problem. Whether sought out and hired or volunteered, postpartum support is crucial. YES to the neighbor’s offer to walk the dog. YES to every casserole. YES to anyone or anything that helps you get in a nap and a hot shower.

Dr. Katie Corazzo is a Naturopathic Doctor practicing throughout the Twin Cities in Edina and Woodbury, MN. She specializes in women’s health and fertility. Natural medicines and nutrition are used for treatments.

August 18, 2015November 25, 2020

Strength Training and Cardiovascular Health

Strength Training and Cardiovascular Health information from Discover Strength

This post is from Discover Strength a premier personal training gym. They focus on science-based strength training with time-efficient affordable workouts. Dr. Katie trains with them and absolutely loves it. Check this article out about how strength training can not only improve your fitness, but your cardiovascular health as well.

It is well established that aerobic exercise increases the elastic properties of the arteries. This is a very positive adaptation as the compliance of our blood vessels plays an important role in predicting cardiovascular events.

Until recently, physicians and researchers assumed that intense resistance training reduces the compliance of our major blood vessels; of course, this is a bad thing as increased “stiffness” of the blood vessels predisposes us to cardiovascular disease. However, very little research has existed to support this contention. Authors of a recent research study published in the Journal of Hypertension (February 2014) sought to determine the impact of long-term, intense strength training on arterial “stiffness.” The researchers concluded,

“Long-term intense resistance training in men decreased aortic stiffness… and preserved cardiac structure/function when compared with well matched untrained healthy controls.”

This important study contributes to the growing body of literature that represents a paradigm shift from defining the benefits of resistance exercise as increased muscle strength, bone health, and body composition, to a more robust profile of cardio-metabolic health benefits. Indeed, “strength training” is more properly coined, “resistance exercise.”

It is well accepted that aerobic exercise increases the elastic properties of central arteries (elasticity in our vessels is important in preventing cardiovascular disease!)
The research and/or opinions on whether or not strength training is good or bad for the elasticity of our vessels is mixed (and much of the thought is that strength training REDUCES elasticity AKA “compliance” of the vessel… and this is why many cardiologists have been anti-strength training. This was a longer term study with trained runners and trained strength training subjects (and the strength training group had to have been strength training 5 times per week!)… The researchers even speculated that half of the strength training participants were on steroids! Subjects were in their mid-30’s.

Endurance running led to improvements in vascular function – “We confirmed that long-term endurance training is associated with the classical cardiovascular and hemodynamic adaptations and with decreased aortic stiffness.”
Main finding: Our main finding was that long-term intense resistance training men presented decreased aortic stiffness (PWV values similar to endurance runners) and lower cAP, a trend to longer T1 and Trw, normal central aortic pressures, and preserved cardiac structure/function when compared with well matched untrained healthy controls.
In conclusion, besides the benefits of improvements in the musculoskeletal functions, it seems that long-term IRT is not associated with detrimental effects on central artery elastic properties or wave reflection or cardiovascular structure and function of healthy individuals.

Take home message in simplest terms:

It has long been assumed that intense strength training over a long period of time has a negative impact on artery/vessel elasticity and function (this is a bad thing). However, the results of this study show that intense strength training actually improves elasticity (i.e. Decreased aortic stiffness) in healthy adults (a good thing!).

February 19, 2015November 25, 2020

“Skinny” Rosemary Vodka

This is a first! I haven’t mentioned drinks yet on my blog, but this recipe felt worthy. Confession: I indulge from time to time with an adult beverage. Ok, I said it. This does not mean I recommend it for everyone or even recommend it often. However, I know many of you out there indulge from time to time so I wanted to share this fabulous “skinny” rosemary cocktail with you.

Picture this: A long work week is wrapping up and you are hosting a cocktail party for friends this weekend. You want to impress your friends by serving a fun cocktail, but are trying to avoid sugar as much as possible or have made it a goal to lose some excess weight. Now what?!

Keep reading.

I have to give ~~most~~ all the credit to my sister, Erin who came up this genius idea (I am sure pinterest had nothing to do with it). Naturopaths love their herbs so when I can incorporate them into food or drinks, it is a win-win. Rosemary happens to be one of my favorite spices (a close second to cinnamon!) and it is also the star of this cocktail.

Did you know that rosemary stimulates the nervous system to enhance your well-being? Studies have suggested that rosemary can help increase alertness and lower anxiety. Rosemary has also been shown to improve blood circulation which can lead to improved memory, vision, and mental clarity. Lastly, rosemary can even help with digestion which can reduce gas and bloating. What more can you want from an herb?

Adding vodka to rosemary might alter the benefits a bit, just fyi ;).

For this recipe you will infuse vodka with fresh rosemary sprigs for a couple days before your party and wah-la! You have a creative, stylish, and tasty drink for your guests.

Ingredients (serves about 20 drinks, you may need to double or triple recipe):

1 liter organic vodka

1 package fresh rosemary

4 bottles soda water (not tonic water)

2 limes

2 lemons

2 cartons of raspberries

Directions:

Vodka infusion:

place 3 sprigs of rosemary into liter of vodka 3 days before drinking

Skinny Rosemary Cocktail:

Muddle 4 raspberries
Add 3 ice cubes
Add 1 ounce of rosemary infused vodka
4-8 ounces of soda water to taste
squeeze fresh lemon and lime into drink
Enjoy!

~Your friend, Dr. Katie

February 12, 2015November 25, 2020

Top 8 Naturopathic Sleep Remedies

Insomnia, tea, coffee, chamomile, natural treatment

Naturopathic sleep remedies to improve your overall health.

Most people know they need 8 hours of sleep. This is not new news, but the National Institutes of Health reported that 30% of adults were sleeping less than 6 hours per night. Did they miss the memo or were they overthinking, anxious, worrying, restlessness, in pain, uncomfortable, or was their mind racing so much it impacted their sleep?

Did you know that 27.6% of people in Minnesota sleep less than 7 hours per night according to the Behavioral Risk Factor Surveillance System (BRFSS). They also found that more than half of Minnesota snores, and here is a scary fact: 3.1% have nodded off or fell asleep while driving within the past month. Yikes.

Sleeping is more than just about having good energy, feeling your best, and staying safe on the road. Sleep is also critical for preventing chronic conditions like diabetes, cardiovascular disease, and anxiety. Here are some problems that can result from not sleeping the full 7-8 hours per night:

Increased risk of cardiovascular disease
Risk for obesity, type II diabetes, and metabolic disorder
Weight gain
Poor food choices, increased cravings
Mood changes – increased risk of depression or anxiety
Lower capacity for concentration, memory and learning
Decreased growth hormone –> muscle and tissue repair
Immune compromise – increased colds and flus
Greater risk for chronic disease
Reduce energy and fatigue

So what can you do to improve your sleep?

1. Chamomile Tea

Turn on relaxing music and sip on this calming herb at night before bedtime. Chamomile tea is a great natural treatment for sleep that is safe in pregnancy. Always check with your doctor before using however.

2. Melatonin

This hormone is made in the brain to regulate the sleep and wake cycle. Melatonin is secreted when it is dark and broken down in the light. Do you notice feeling tired earlier in the evening during the shorter winter days? Melatonin could be to blame.

The adrenals send out cortisol during times of stress. As cortisol increases with stress, your body responds by reducing melatonin. Lower levels of melatonin during chronic stress can begin to affect your sleep. Stress reducing techniques are equally if not more important and adrenal support may be necessary.

Tip: If you feel drowsy the morning after taking melatonin, you have taken too much. Dosage is important with this natural sleep treatment.

3. Exercise

Exhaust your energy during the day so you will be ready to sleep. Be wary of exercising late at night as this can prevent you from falling asleep. Studies have revealed that those who exercise experience more restful sleep; however if exercise (cardio specifically) is done later in the day it can have the opposite effect. One study looked at the effect weight lifting has on sleep when performed at 7 AM, 1 PM, or 7 PM. They noticed that the early morning workouts resulted in the subject falling asleep faster, but the 7 PM workouts led to a more restful sleep. The bottom line is that exercise improves sleep, so just do it.

4. Hydrate smart

Do you fall asleep easily, but wake several times during the night to use the bathroom? If so, it is time to rethink your hydration schedule. Drink water and caffeine earlier in the day. My rule is no caffeine after 3 PM. If you are like me and crave warm beverages in the winter, reach for an herbal tea or hot water and lemon. Check the label to make sure it is caffeine free.

Pair water with dinner, but slowly sip in the evening if bathroom trips are waking you at night. Soda should be avoided regardless of your sleep patterns, but especially if you have problems sleeping. Soda contains sugar, sweeteners, and caffeine – 3 no-no’s for sleep.

5. Eat for your sleep

When and what you eat is important to consider when improving your sleep. Avoid eating within 2 hours of going to sleep. Find yourself reaching for a carb or something sweet in the late afternoon? What about at night? This might be an sign that your adrenals need a little help. The sugar can help with energy for a short time, but a crash usually follows. Combine carbs and sweets with a little protein to help protect your blood sugar.

In a review by The American Journal of Lifestyle Medicine they stated that, “…difficulty falling asleep was associated with decreased protein and fiber intake; difficulty maintaining sleep was associated with decreased protein, carbohydrate, and fiber intake; non-restorative sleep was associated with decreased protein and fiber intake; and daytime sleepiness was associated with decreased protein and fiber and increased sugar intakes.” The common denominator seems to be protein and fiber. Include good quality protein at meals and snacks and don’t forget about your veggies and whole grains for fiber.

Foods to improve sleep: nuts, eggs, fish, bananas, walnuts, and pineapple

Foods to avoid: meat, spicy foods, fried foods, rich and/or salty, alcohol, coffee, caffeine

6. Magnesium

Do you enjoy taking a bath before bedtime? Soak in an epsom salt bath to increase your magnesium. Magnesium dilates blood vessels and is relaxing to muscles. Relax with a cup of chamomile tea while in the bath for added benefits! Magnesium is a great natural treatment for sleep.

7. Track your sleep with sleep app or fitbit

Do you wake feeling unrefreshed? If the answer is yes, your sleep may be compromised. Oftentimes we don’t realize that we aren’t sleeping through the night, but a sleep app or the fitbit can help you find out. This is also helpful when beginning a new regimen. The app can help track your progress – is the new protocol working, or not?

8. Sleep Hygiene!

Eliminate sleeping pills, alcohol, or recreational drugs. Naturopathic medicine can help you with this.
Avoid stimulating activities close to bedtime – turn off the TV and other electronics
Stick to the same bedtime every night, even if you didn’t sleep well the night before and want to crash early. This also means avoiding naps during the day, because they make it more difficult to stick to a sleep schedule at night.
Use your bed for sleep and sex only!
Maximize your sleeping environment – comfortable mattress and pillow, temperature, dark, quiet, etc.
Sorry pets, but you need to sleep elsewhere.
Read, meditate, or take a hot bath before sleeping
Focus on your breathing – breath for 4 counts in, hold for 4, release breath for 4, and hold for 4. Repeat. This helps stimulate your sympathetic nervous system.

And there’s our top 8 naturopathic sleep remedies. If you struggle with reflux, sleep apnea, depression, anxiety, digestive issues, diabetes, restless leg, or have a medical issue that interferes with your sleep, seek medical care with your Naturopathic Doctor. Dr. Katie can help those of you who may not know what is causing your sleeping issues and find natural treatments for your sleep.

Thanks for reading friends!

Katie Corazzo, ND

This list is not account for individual differences or specific medical concerns. Dr. Katie treats sleeping issues and conditions that cause insomnia by addressing the underlying issue using natural medicine. She practices in Edina and Woodbury, Minnesota and would be happy to chat with you if you have any questions about her services. You can also schedule appointments and complimentary 15 minute consults online

Tag: stress