Natural Health Archives - Natural Fertility and Wellness

The many petals of depression (5 contributing factors)

June 17, 2015 by Asher Thayer

A one to one moment. Me to you.

I generally write an article at least twice. I write an article the first time, decide it’s not quite what I want to say and write it again. And I’m always much happier the second time. But this article … I’ve restarted about six times. Each time feeling as though I’m not really getting to the heart of what I want to say about depression.

Because of depression.

It’s a big thing. And it affects a minimum of 10% of the US population, each year.

1 in 10.

Amazing, really, in a really unfortunate way. Because depression isn’t just a bad day or week. It’s not just sadness and disappointment. It’s something much more. And there are so many different kinds of depression. It’s one of those things that, when you’re in the midst of, feels as though it is never. going. to. end.

I don’t take that lightly. I don’t think all depression is genetic, but I also don’t believe it’s all a reaction to food. And not everyone struggling with depression have experienced a major trauma in their life. And what helps one person to come out of depression may not be what works for another.

(trigger warning: mention of suicide)

You’re not depressed because you’ve done something wrong. Or you’re somehow weak. I’ve never met a human being, no matter what they struggle with and carry with them, that I haven’t found to be completely and utterly amazing. Even those who are depressed. I’m not going to give you “quick fixes” because you’re far too unique for that.

I want you to hear me say these things because I want to honor your story and the story of your loved ones that deal with depression. As much as I can here on this blog.

I also want you to know that you are not without power. And there are things you can do, steps you can take, to improve how you feel. Currently, about 9% of the US population actively struggles with depression, with the numbers increasing, steadily. In 2012 the World Health Organization (WHO) stated that the leading cause of disability is depression, with roughly one million suicides worldwide, 30,000 of those in the United States. Women struggle with depressive illnesses 50% more frequently than men, as the leading cause of disease in middle and high-income women (WHO, 2008).

When I think of depression I think of it like a flower (well, truthfully, I think of MOST illnesses this way). A flower is a flower because it’s comprised of many petals. Each playing a vital roll in making a flower the flower that it is. And, like a flower, a disease has many petals that make it what it is. Many factors create the illness of depression. Let’s name a few of these petals.

Contributing factors to depression

Petal 1: Stress

Say you’re stressed. Bad stress (called distress). Your daily grind is too demanding. Or isn’t fulfilling. Or isn’t what you thought it’d be like. Or maybe your boss is overbearing and critical. Or you’re confused about your future. Roll. Identity. Relationships. Even good things can cause stress (called eustress). Too much stress for too long and we start to feel the effects negatively in our bodies and our minds.

What you can do: Identify what stressors are unnecessary. Which ones can you eliminate? What about reduce? For those stressors that can’t be thrown out the window: How can you change your relationship with the stressors to lessen its effect on you?

Petal 2: Food

Last month I wrote about the Food/Mood connection. We specifically talked about serotonin, and how roughly 80-90% of serotonin is produced in the gut! When we’re eating foods that we have allergies, intolerances, autoimmune responses to, or otherwise are not able to nurture us well, the production of serotonin is disrupted and can affect our moods.

What can you do: Keep a food log of the foods you eat and the emotions you experience each day. Keep in mind that the foods you eat can affect you for several days after. So, if you eat an offending food on Monday and are feeling extra upset on Thursday, they could very well be connected.

Petal 3: Vitamin and Mineral Deficiencies

So much can be said about how various deficiencies affect our mental health. One of the most commonly known ones, especially for those of us in the northernmost reaches of the northern hemisphere, is vitamin D.

We all know that low vitamin D can lead to the winter blues. Other significant vitamins, minerals, and neurotransmitters: B-vitamin family, magnesium, EFAs, zinc, copper, iron, tryptophan, tyrosine, and glutamine.

What you can do: Focus your eating efforts on foods that will be nourishing to your body. Fruits, Veggies, Grass-fed, organic meats. Stay hydrated with water. Supplement significant deficiencies with herbal/whole food supplements.

Petal 4: Genetics

It is true that if your family struggles with an illness of any kind that you are more likely to struggle with the same or similar issues. But the great thing about genes is that just because you have a gene for something doesn’t mean you HAVE to get it. Whether or not we get an illness is dependent on a lot of factors, some of which are in our control and others are not.

What you can do: Focus on factors you CAN influence. Diet. Relationships. Expressing your thoughts and feelings in life-giving ways. Be active in ways that bring you joy and that work for you.

Petal 5: Thoughts and Feelings

When I was a teen I was taught that depression is anger that we don’t feel the right to feel, so we’ve stuffed it deep down within. As an adult who’s lived some length and as a naturopath that gets the honor and privilege to sit with and journey alongside so many beautiful souls, I can attest to there being a significant stuffed emotional component to depression. Sometimes it’s anger. Others: guilt, shame, grief, trauma, fear, confusion, loss of direction. Often, it’s more than one.

We’re catching up in our understanding that what we think influences how we feel, and how we feel then influences what we do. Stuffed emotions, because of the stress they force the body to cope with, can lead to deficiencies, which then lead to larger chemical imbalances.

What you can do: Identify what thoughts and feelings you’ve stuffed down deep in your body. Maybe it’s all the way down there, hiding in your left pinky toe. That’s okay! It had to go somewhere! Just because we don’t express, doesn’t mean it goes away! Learn to express what you think and how you feel. For some, this means learning to scream out in the woods or into a pillow. For others, it’s learning to cry. Or, maybe sharing thoughts and opinions instead of staying quiet.

In my Naturopathic practice, I get to hold space with people using a Holistic Dialogue technique that’s designed to help people gently explore their thoughts, feelings, and beliefs, and how those things influence their health. But I also encourage clients to utilize friends, family, and sometimes even a counselor to support them on their journey as they reconnect with their thoughts, feelings, and emotions.

If you haven’t already found support with friends, family and a counselor that is a good fit for you, I highly recommend enlisting a few of these types to journey with you!

Making even small changes in one our more of these areas is a good, strong step towards wellness. None of us heals completely overnight, but we are all worth the journey! My hope for all of us is that we would always move closer and closer to the healthy, wholly-integrated people we were always meant to be!

If you are looking for more help in overcoming mood issues like depression and anxiety, please check out The Depression Sessions.

Weekly fertility challenge

February 1, 2015 by Donielle Baker

Welcome to the Natural Fertility and Wellness Fertility Challenge where we tackle multiple aspects of wellness that can help us better our overall health and increase fertility/balance hormones.

This challenge is currently undergoing an overhaul and we’ll be going through another challenge in June 2018! Jot down your name and email below and I’ll send you an email as soon as we launch another session. 🙂

Three natural tips to overcome insomnia

June 16, 2014 by Donielle Baker

There’s no sugar-coating it, insomnia stinks.

Through my life I’ve had plenty of nights here and there where I didn’t sleep well. Usually it had to do with something I ate or drank, sometimes due a stressful situation, and other times due to taking a nap during the day. So when I dealt with chronic insomnia I didn’t really know what to do.

Of course the worst part was that I was completely fatigued and had major brain fog during the day so I had a hard time following through on any treatment protocol I thought of.

It began with my miscarriage almost three years ago. At first I couldn’t fall asleep (which is very common due to emotional and physical stress as well as the hormonal changes) and within a month or so I was also waking up each night only a couple of hours after I had fallen asleep. This went on for a year and a half, five hours of sleep was a good night. I was a walking zombie during the day and it was affecting just about every part of my life! I was grumpy to those I loved, scatterbrained and forgetful, and so consumed and overwhelmed with my own life I was a horrible friend.

Over the course of about two months, following the tips below, I was finally able to sleep again, getting 8-9 hours of sleep each night.

This is a Type-A Parent paid post to discuss sleep issues, and to share a new insomnia resource from the National Sleep Foundation.

Three natural tips to overcome insomnia

1. Get tested

I always knew that some nutrients are associated with a good nights sleep, but I figured that wasn’t my problem as I ate quite a healthy diet. But in my quest to figure out why I always felt so horrible my doctor ran a myriad of tests. Come to find out, I was deficient in both Vitamin B12 and Vitamin D and began supplementing right away.

It wasn’t a quick fix, but within the first week I began to remember my dreams again, something I hadn’t done since my miscarriage. I also felt like the sleep I was getting was a better quality, deeper sleep. So if you’re dealing with insomnia, make sure to check with your doctor and get tested for common nutrient deficiencies.

We also found through testing that my thyroid was running on the slow side and my adrenals weren’t functioning very well at all.

If you have chronic stress in your life, it’s probable that you might be dealing with adrenal fatigue, with insomnia being one of the major symptoms.

2. Go to sleep earlier

Going to bed early has been a difficult thing to do in many seasons of my life, whether it’s dealing with a baby/young child or staying up late to work and write. I was really good at trying to squeeze in a few extra hours to my day and after bedtime seemed like a great way to do it. Especially when I was most likely dealing with minor adrenal fatigue in the beginning and my second wind (boost of cortisol) hit me around 11pm. All of a sudden I had plenty of energy, a clear mind, and a quiet house.

I knew that going to bed earlier was probably going to be helpful, but I began to experience that 11pm wakeup, even when I went to bed 30-60 minutes earlier. What I found was that I needed to be in a deep sleep by that time for my adrenals to chill out and rest as well. So we began going to bed by 9:30pm most nights and that seemed to take care of my inability to fall asleep as well as waking up soon after I fell asleep.

3. Cutting back on night snacks

I don’t know if this is the same for everyone, but I began to sleep so much better after giving up my nighttime snacks! Granted, I still snack at night sometimes, but when I was still dealing with middle of the night waking (I woke around 2am and couldn’t sleep again until 4am) it was immensely helpful to not snack at all, especially anything heavy or in mass quantities.

I do know that the body works to repair and detoxify at night and when it’s busy digesting it may not function as well as it needs to in other areas. My body may have needed that time of rest so that it could fully heal. So for a couple of months I made sure I ate dinner before 5:30 to make sure digestion was well on its way before I fell asleep.

Of course, there were other things I did as well, like:

cut out caffeine
light exercise in the morning when possible
no napping after 11am
no sweets after lunch
limited my schedule to allow for extra rest for my adrenals

I still have nights of insomnia, but instead of every night, it’s only once or twice a month. I finally feel good and can think a lot more clearly!

How have you dealt with insomnia?

Be sure to check out a new resource from the National Sleep Foundation at sleepfoundation.org/insomnia – a good place to start if you think you have insomnia or aren’t sleeping. The National Sleep Foundation is your trusted resource for everything sleep – understanding how sleep works & why it’s important, learning healthy habits, creating a relaxing bedroom & bedtime routine, & finding solutions to your sleep issues.

11 Ways to embrace winter illness

February 18, 2014 by Nichi

Considering it’s 23 below zero here in Minne-Snow-Ta today and schools along with many public organizations are closed, I found it fitting to write about how to embrace winter illness.

I recall recently a post floating around Facebook welcoming the Flu Season.

The Flu is not a season folks.

The winter is a season where people are indoors way too much, breathing stale air, not washing their hands, sharing libations, breaking bread together, laughing, and breathing for crying out loud.

This is also the season where more people than not try to push through that cold, head off to work and share the love with their co-workers.

What we need reminding of are good strategies, yes?

Here are some of my favorite ways to embrace winter illness:

Keep a stack of fresh reading material on hand. Whether library books, on your Kindle or via a stack of magazines, have a consistent dose of good reading. When the head cold hits or the sore throat takes over, it’s easier to succumb to the fatigue than it is to fight and perform when we have a solid stack of reading material calling our name. FYI-having flannel sheets on the bed topped with 9 pillows and a down comforter will also add to your literary experience.
For those of you who don’t love reading as much as I do, have your favorite movies queued up on Netflix, your shows Tivo’d (to be honest with you I don’t even know what that means, it just looks good) or send your love out to RedBox to surprise you. Again, the flannel sheets are bonus material and you won’t regret them.
Small cozies like a rice sock can make all the difference in your comfort. For a simple version, grab a long tube sock and fill it at least halfway with rice and tie off a knot where the rice ends making for a solid yet malleable heat sack, that, when popped into the microwave for a minute, leaves you with an aromatic and relaxing way of soothing your tired and achy body. Alternately, a hot water bottle also does the trick.
Hot tea such as Throat Coat (available on Amazon), Echinacea or Chamomile with a bit of raw honey taste and feel oh so good going down.
Call your homeopath. Get adjusted. Go see your acupuncturist. All of these modalities help to move the junk through your body, often bringing it about more quickly and at times more intensely so you can get over it and back to your life.
Eliminate sugar. I know you’re sick of hearing this, but every time you eat sugar it feeds the crap making you feel crappy.
Drink or slurp bone broth-I’m not talking out of a can, but real gelatinous bone broth. Believe me when I say there is some old lady in your neighborhood, or some family member or friend who knows how to make the good stuff (not the kind with bouillon cubes, but with real bones making up the real thing) and would be willing to pull some out of their freezer or make it up fresh just for you. Just ask.
Essential oils are so awesome-they clear sinuses, calm the body, quiet the mind, help in healing, and offer an overall feeling of calm.
Slow down my friends. Take some time off. Cool your jets. Whatever you need to hear in order that you plan a staycation, head to the tropics or play more frequently out in the snow. We need time to recuperate and regenerate ourselves. Have some fun. Plan a girls weekend. Into scrapbooking? Go nuts. All that matters is that you take time for you. Put it on the calendar.
Eat more veggies. You may have noticed you’ve been living on bagels, oatmeal and pasta since the sun went away last fall. We’re rounding the bend and it won’t be long before you’re starting your seeds indoors. Boost your energy and immune system with fresh greens.
Get your zzzz’s. Go to bed early. Sleep in. Establish a rhythm of 7-8 hours per night. If you fall behind, catch up. When you’re behind on sleep, your immune system takes a plunge. Once it’s off the deep end, embrace it and jump into the sack with your flannels on and give in to the rest your body badly needs.

Now that I’ve shared with you how to embrace winter illness, do you have any favorite home remedies you’d like to share?

photo source

5 must-have items for a natural medicine cabinet

February 4, 2014 by Jill

Has this been an exceptionally sickly season, or is it just me? I feel like every time I turn around someone is talking about how sick they’ve been: whether it be strep throat, colds, stomach bugs, or even pinkeye, it seems this season has been rough for many. When myself or someone in my family begins to feel a little off, I turn to my natural medicine cabinet and for many, many ailments, we are able to avoid the doctor and prescription medications!

My five favorite remedies for my natural medicine cabinet.

1. Garlic

This stuff is potent and not just to your nasal passages. Garlic is both antiviral, antifungal, and antibacterial. I use this at the first sign of a sore throat, runny nose, or general dreariness. It is also known as an effective remedy for hand, foot, and mouth disease, e. coli and salmonella! Garlic is most effective when consumed in a raw state, after it has been minced and left to sit for 10 minutes. An easy way to consume it is to mix a clove or two with some grass-fed butter and slather it on a piece of sourdough. Additionally, you can crush up a clove or two and mix it with coconut oil, spread on the bottoms of your feet (for quick absorption) and put socks on. Children and adults can use garlic and you’ll be surprised how well it works!

2. Raw Honey

(Not to be confused with the processed honey that you can find at any local grocery store. It needs to be raw and if possible, local.) Raw honey, in addition to being delicious, is antiviral, antifungal, and antibacterial and is loaded with powerful antioxidants. It can be used for sore throats, indigestion, colds, seasonal allergies, and topically for skin abrasions and burns. Administering raw honey (available even on Amazon) is a breeze: just add a spoonful to hot tea or…eat it straight from the spoon (I have been know to hide pieces of garlic in the honey and easily consume both).

3. Probiotics

What kills bad bacteria? Good bacteria! Ok, maybe that isn’t exactly how it all works. But. When I don’t feel well, particularly if I am having a stomach issue, loading up on my probiotics helps every time. I take probiotics in a pill form, but I also consume it via kombucha, milk kefir, and the occasional fermented vegetable.

4. Ginger

This is another one that is great for various tummy ailments. Ginger has been used for centuries to help soothe an upset stomach and is a well-known remedy for nausea (during pregnancy and otherwise). An anti-inflammatory, ginger has also been shown to be helpful for respiratory virus and pain relief. My favorite way to consumer ginger is in a simple ginger tea, an immune boosting tea, or a homemade electrolyte drink.

5. Apple Cider Vinegar

A great remedy for the common cold, cough, or sore throat, apple cider vinegar is an anti-fungal and antibacterial. Add a teaspoon to the ginger tea listed above for an extra boost. Many people simply take a tablespoon in a shot glass, diluting with water if needed.

I always have those five items stocked year round n my natural medicine cabinet. Illness can hit quickly and the last thing I want to do when I’m sick is run to the store! Other natural items that keep my family away from the doctor’s office this time of year are essential oils, epsom salts and bentonite clay (for detox baths), elderberry syrup, mullein, bone broth, and cod liver oil.

What do you use to prevent illness this time of year?