Cortisol, Melatonin, Age, and Sleep: How Sleep Becomes Disrupted—and How to Fix It

Stress is a natural part of life, but when it lingers, it can quietly interfere with one of our most essential biological functions: sleep. At the center of this disruption are our stress hormones—primarily cortisol and adrenaline—which are designed to keep you alert and responsive in challenging situations. While helpful in short bursts, these hormones can become problematic when they remain elevated for long periods. Daily melatonin rhythms also play a crucial role in regulating sleep, helping signal to the brain when it is time to wind down and rest. Together, cortisol and melatonin act like opposing forces that shape the sleep–wake cycle.

Unfortunately, hormonal changes that affect sleep can become more pronounced in mid-life. Cortisol levels may become more dysregulated with age, while melatonin production gradually declines. This shift can make sleep more fragmented and lighter as we get older.

Thankfully, there are effective strategies that can help regulate these hormones and restore a more natural ability to sleep deeply and consistently.

How Stress Hormones Disrupt Sleep

Cortisol should ideally follow a daily rhythm, typically peaking in the morning to help you wake up and gradually declining throughout the day. However, chronic stress can flatten or even reverse this pattern. In my practice, I have observed that often an evening spike of cortisol (observed with hormone testing) is to blame for insomnia symptoms.  When cortisol levels stay high into the night, your body receives the wrong signal: instead of preparing for rest, it remains in a state of alertness. This can make it difficult to fall asleep, stay asleep, or reach deeper, restorative stages of sleep.

Adrenaline, another key stress hormone, compounds the issue. It increases heart rate, sharpens focus, and prepares your body for “fight or flight”.  This physiological state is essential in emergencies, but not when we want to be resting.  If your mind is racing at night—replaying conversations or worrying about tomorrow- adrenaline may still be circulating, keeping your nervous system activated when it should be winding down.

The result is often a frustrating cycle. Poor sleep increases stress sensitivity the next day, leading to even higher cortisol levels, which in turn further disrupt sleep. Over time, this cycle can also affect mood, cognitive performance, immune function, and overall well-being.

Clinically, I have often observed that when cortisol patterns become better regulated, sleep quality can improve significantly. Individuals report deeper, more continuous sleep, and fewer nighttime awakenings as stress physiology stabilizes.

Restoring Healthy Cortisol Levels

Breaking the stress hormone/sleep disruption cycle requires both physiological and behavioral strategies, especially in the evening when your body should be shifting toward rest. Creating a consistent wind-down routine is key. Gentle habits like reading, stretching, or taking a warm bath can help lower cortisol and signal safety to your nervous system. Herbs that support the nervous system and adrenals such as chamomile, lemon balm, holy basil, and ashwagandha may also promote relaxation and help ease your body’s transition into sleep (Langade et al., 2019).  For herbal safety and appropriate dosage guidelines, it is important to consult an ND or registered herbalist.

Magnesium supplementation before bed may also support relaxation and sleep quality, as it plays a role in nervous system regulation and muscle relaxation.

Further, by influencing the autonomic nervous system, acupuncture is one of the naturopathic modalities I often use to help regulate the stress response and support more balanced sleep patterns.

Maximizing Evening Melatonin Production

Evening light exposure plays a profound and often overlooked role in sleep.  Light stimulates brain activity and interferes with melatonin production—the hormone that regulates circadian rhythms and promotes sleep. Melatonin is naturally released as darkness falls and also acts as an antioxidant with broader protective benefits. One study found that being exposed to light before bedtime resulted in both delayed melatonin release, and shortened melatonin exposure by 90 minutes (Gooley, J. J., et al., 2011).  Keeping your room as dark as possible and dimming the lights at night can help to optimize your melatonin levels and improve sleep quality.

Reducing blue light is especially important. Ideally, screens and bright artificial lighting should be turned off by 10 p.m. If you need light later in the evening, consider using a blue light–free reading lamp. This helps preserve melatonin production and supports your natural sleep-wake cycle.

Nutrition and Evening Eating Habits

Nutrition can also influence evening cortisol and sleep quality. Caffeine, sugar, alcohol, and high-calorie meals late in the day may be overstimulating, and disrupt your blood sugar balance, making it harder to fall and stay asleep (Ebrahim et al., 2013). If your body is sensitive to blood sugar fluctuations, consider a lighter evening snack that includes protein to help stabilize your blood sugar and cortisol levels overnight.

Morning Habits Influence Evening Restfulness

How you start your day can set the tone for healthy hormone production. Morning sunlight helps regulate circadian rhythms and reinforces healthy cortisol and melatonin patterns. Starting your day with a short walk outside or simply sitting in the sun for a few minutes can make it easier to fall asleep in the evening. On dark winter mornings, consider using a full spectrum light therapy lamp.  Keeping regular sleep and wake times further strengthens this rhythm, allowing your body to anticipate rest. 

If your adrenal hormones are low in the morning, taking herbs to support healthy cortisol levels early in the day, such as licorice root or Siberian ginseng, can also be helpful.  Because these herbs may also have an impact on blood pressure, they should be taken under supervision of an ND.

Final Thoughts

Sleep depends on your body receiving the right hormonal signals at the right time. When cortisol stays elevated into the evening or melatonin production is disrupted, restful sleep can feel frustratingly out of reach.

The good news is that hormone rhythms are often highly responsive to natural support. In clinical practice, I often see that when cortisol and melatonin patterns become more balanced, sleep improves significantly. With consistent routines, healthy light exposure, and individualized support for the nervous system, especially as we age, it is often possible to restore deeper, more restorative sleep and wake feeling more refreshed.

To get started on your path toward healthier hormone balance and more restful sleep, book a virtual (Ontario-wide) or in-person appointment today.

References

1.     Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-Blind, Randomized, Placebo-Controlled Study. Cureus, 11(9), e5797.

2. Gooley, J. J., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration. Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472.

3.     Ebrahim, I. O., Shapiro, C. M., Williams, A. J., & Fenwick, P. B. C. (2013). Alcohol and sleep I: Effects on normal sleep. Alcoholism: Clinical and Experimental Research, 37(4), 539–549.
https://doi.org/10.1111/acer.12006

Tips For A Spring Cleanse

One of the best strategies we can use to support our health and prevent disease is to take time every year for a naturopathic detox, or cleanse.  The main goals are to eat foods that have healing and restorative properties, while encouraging the elimination of waste products from the body.  Switching to a healing diet, while eliminating stored toxins is a great way to reinvigorate the body, decrease inflammation, slow down the aging process, and regulate immune function. 

Outlined below are some guidelines on why we need to periodically cleanse our systems, what types of health conditions may improve from a cleanse, and tips for supporting the elimination of toxins throughout the year.

WHAT CHEMICALS ARE WE REGULARLY EXPOSED TO?

• Chlorine in water, medications, herbicides and pesticides on food, parabens in skin care products that can mimic and disrupt hormones, fuel from gasoline and planes which are also hormone disruptors, flame retardants on furniture, mattresses, or clothes, and airborne pollutants.

• Heavy metals are prevalent in our environment can affect the brain and neurological system.  Seventy-five percent of heavy metals in the body are stored in fat cells, which is concerning since the brain is approximately 65% fat.

WHY DO WE NEED TO TAKE TIME TO “DETOX”? AREN’T OUR BODIES DESIGNED TO ELIMINATE TOXINS?

• Our bodies are naturally equipped to eliminate toxins and chemicals because they’re not something we can use for growth, repair, or nourishment, however, we are living in an age when we have simply not evolved to be able process the load of toxins that we’re currently exposed to.  The food industry, pharmaceutical industry, farming industry, and fashion industry, are all sources of chemicals that we are regularly exposed to.  Even town and city water supplies are known to contain traces of many prescription drugs.

• Not every toxin we’re exposed to is automatically eliminated from our bodies.  If our organs of elimination are overwhelmed or not functioning well, we start storing chemicals in our fat cells, internal organs, brains and nervous systems.

• Having a higher toxic load can contribute to skin problems, weight gain, hormonal system imbalances, and low energy.

• A higher toxic load can contribute to inflammation, which in turn may promote both pain (joint pain, headaches, digestive cramping) and tissue damage.

• Toxins disrupt our microbiome: Many chemicals can disturb the equilibrium of our bacterial ecosystem, which in turn influences immune, hormonal, and cognitive function.

SYMPTOMS THAT MAY IMPROVE WITH A DETOX:

• Headaches, fatigue, digestive system complaints, sinus problems, skin conditions, difficult menstrual cycles, fatty liver, arthritis, energy, sleep, and frequent colds and flus. 

• The benefits are numerous, and it’s not as tricky or restrictive as you may think!  Even making a few simple changes in your eating patterns can have profound effects on your health.

• Other benefits of doing a cleanse include breaking unhealthy habits, and trying new foods and recipes.

SUPPORTIVE SUPPLEMENTS:

• It is important to determine which systems in your body need a bit of extra attention and support.  Naturopathic treatments are prescribed on an individual basis to support organs such as the skin, digestive system, lungs, kidneys, and liver, to maximize healing, and to facilitate the elimination of stored toxins.

WORKING WITH A HEALTHCARE PROVIDER

• One of the main principles of naturopathic medicine is to treat the individual, meaning that no single treatment plan is appropriate for everyone.  People react differently to cleanses, and even eliminating caffeine can lead to withdrawal symptoms such as headaches, fatigue, anxiety, and nausea, as listed in the DSM-5. 

• Working with a healthcare professional such as an ND can help you to navigate and avoid some of the symptoms of detoxification that may arise, and to help ensure that you are meeting goals unique to your age and current state of health.

WAYS TO GENTLY SUPPORT DETOXIFICATION THROUGHOUT THE YEAR:

• Hydration: Maintaining healthy hydration can help to reduce inflammation, support bowel regulatory, and ensure that toxins are moving through the kidneys. Aim to consume the equivalent of half of your body weight (pounds) in ounces of water/day.

• Reduce exposure to toxins: Try to be conscious about consuming foods that your body will need to recover from. Deep fried foods, alcohol, sugar, and processed foods should all be kept to a minimum. Start reading ingredients on packaged foods in the grocery store and as a general rule, avoid those that are factory-made, such as preservatives, flavour enhancers, and artificial colouring agents. The more natural ingredients, the better!

• Support liver function with herbal infusions, such as dandelion tea.  Dandelion is a gentle and nutritious herb to help stimulate bile flow and protect the liver cells.

• Daily movement: Aim to move your body for at least 15 minutes/day. Even moderately paced walking and gentle stretching can help to encourage blood flow through the liver and kidneys, and stimulate the lymphatic system.

• Nutrition: Focus on a non-processed, whole foods diet packed with vitamins, minerals, and fibre.  This includes brightly coloured fruits and vegetables, whole grains such as brown rice and quinoa, and easy to digest proteins such as organic chicken, fish, beans, and lentils.  For extra cleansing power, choose foods including broccoli and cauliflower, Brussels sprouts, red and green cabbage, radishes, kale and turnip.  These cruciferous vegetables contain detoxifying compounds such as sulforaphane and diindolylmethane, which help to support the liver in eliminating toxins and excess hormones.

• Bitter and sour foods: as humans, we have bitter receptors on all of our organs of detoxification, which when activated, help to stimulate elimination of waste products. In traditional Chinese medicine, it is recommended that a healthy, balanced diet should include the 5 tastes of bitter, sour, sweet, salty, and spicy/pungent. All 5 tastes have important roles in stimulating different functions in the body. Typically the full spectrum of flavours is underrepresented in a more bland, sweet, and salty North American diet. By consuming bitter and sour foods and drinks, we help to stimulate the liver, pancreas, and gastrointestinal tract, helping to regulate blood sugar and encourage the removal of toxins from the body. Try starting each day with a large cup of warm water with the juice of half a lemon. Another great strategy is to have a teaspoon of organic apple cider vinegar before meals.

To get started on an individualized spring detox plan, including healthy recipe suggestions, supplement recommendations, and strategies to work towards your long-term health goals, please contact me to book an appointment.  Virtual appointments are also available to Ontario residents. 

Natural Ways to Reduce Stress and Calm Anxiety

Our bodies are designed to cope with stress, however when we’re already feeling depleted, juggling work, home, and family responsibilities, and are faced with new, unforeseen, or ongoing stressors, we can start to develop an overactive adrenal and nervous system response, leading to symptoms of anxiety.  Luckily, there are many natural ways to help our bodies cope with stress, and bring our nervous systems back into balance.

When we experience events that we perceive to be stressful, our nervous systems signal a sympathetic response, causing our adrenal glands to release “fight or flight” hormones such as adrenaline and cortisol.  This is an important evolutionary protective mechanism, helping to boost our energy and heart rates in order to deal with emergency situations. 

Unfortunately, the cumulative effect of even minor stressors, such as the daily grind of a demanding job or stressful commute, or alternatively the experience of one major stressor or traumatic event, can compromise a healthy stress response, switching this system into overdrive, and making you feel as though you’re facing emergency situations every day.  Your threshold level for stress goes down, and suddenly you find yourself feeling completely overwhelmed with events that may have seemed manageable in the past.

The hormones released by the adrenal glands affect many bodily systems.  The ramifications of an ongoing heightened response to stress can range from changes in blood pressure and blood sugar levels, to difficulty managing inflammation, and altered immune function.  A few symptoms you might notice if your adrenal function is out of balance include cravings for salt and sugar, mood changes including anxiety and irritability, lowered immunity, generalized inflammation, digestive disturbances, insomnia, and feeling dizzy when standing up suddenly.

Calming Your Nervous System and Supporting Your Adrenal Glands

Diet: Make dietary choices that help to support a healthy nervous system.  Avoid sugar, minimize caffeine and alcohol, and keep blood sugar levels stable by consuming healthy fats and protein with each meal.  Fats are especially important for brain function, and for many people, avoiding fats in the diet can be a direct trigger for anxiety.  Incorporate healthy fats such as coconut oil, avocado, organic nut butters, butter (ideally from grass-fed cows), and olive oil into your diet.

Nutrients: After establishing a healthy diet, the best way to help modify your stress response is by giving your adrenals and nervous system the nutrients they need to function optimally. When our bodies are depleted, we may benefit from nutrients in more therapeutic levels than what we can obtain from diet alone. Vitamin C, magnesium, and B vitamins, especially B5, B6, and B12, are all important for the function of the adrenal glands*.

Adaptogens: Herbs with adaptogenic properties help to increase our body’s resistance to physical, mental, and emotional stress.  Historically, in many cultures, these herbs were incorporated into cooking, and taken over long periods of time.  Holy basil, ashwaganda, reishi mushrooms, and astragalus are all gentle adaptogens that can help to restore healthy adrenal gland function*. 

Exercise: When you’re in stress-mode, it is best to focus on more “yin” or calming forms of exercise that are not going to further overstimulate your cardiovascular system and adrenal response.  Yoga or pilates are great options.  I find that a daily practice of even 10-15 minutes can be effective for strengthening the body and calming the mind.

Connecting to Nature: Get outside, go for a walk, touch the earth, smell the flowers!  The calming power of nature is so powerful that research has shown that just looking through a window at a forest can help to activate a parasympathetic, or calming, nervous system response.

Get in Touch with What You Love To Do: Are you making time for the things that truly bring you joy?  Laughing with friends, swimming in the bay, skiing, yoga, cooking healthy meals, hiking in the forest, and reading a good book are a few of my favourite self-care practices.  Nourishing the soul is just as important as nourishing the body, and helps to increase feel-good brain chemicals.

Meditation: When you can detach from your thoughts and focus on your breathing for even 10 minutes, this is often when truly constructive realizations come through, either in the form of looking at stressors differently, letting things that have been bothering you go, or even having inspired ideas about changes you want to make in your life.  For a long time, I was intimidated by the thought of meditating, since sitting and doing nothing can seem like such a waste of time in today’s productivity-focussed world, and quieting the mind is not easy!  Now I just try to sit and observe my thoughts with curiosity and without judgement, while tuning into my breathing, and trying to let go of any muscular tension. Even a short meditation practice can have lasting calming effects throughout the day.

Acupuncture: The fast-paced, modern day lifestyle that most of us are living can create a sense of energetic imbalance and “burn out our yin” in Traditional Chinese Medicine terms.  Symptoms of heat, inflammation, fatigue, sleeplessness, and anxiety can ensue.  Acupuncture can assist in nourishing depleted energy stores, and releasing calming beta-endorphins, helping to reduce stress and improve overall wellbeing.

To help support your body during times of stress, consider booking an appointment, and we can determine which naturopathic modalities may be helpful for you.

*It is important to only take vitamins, minerals, and herbs in safe doses prescribed for your individual needs.

Healing Herbs: Mullein

Mullein (pronounced mull-in) is a common weed found all over Canada, and it happens to have amazing medicinal properties!  You will notice the pale green, velvety-textured leaves growing in the spring, followed by a tall central shoot with yellow flowers that forms in the summer months.  Often mullein will be found in rocky areas, or rising out of cracks in old concrete or edges of parking lots.  The above plant is growing from the edge of an old barn foundation in my yard.  Both the leaves and the flowers have medicinal properties, and can be used for making herbal teas or infused oils.

Mullein is one of the best herbs to have on hand for coughs, since it has antibacterial, anti-inflammatory, and antioxidant properties, and has been used historically to treat pneumonia, asthma, and even tuberculosis.  It is an herbal expectorant, helping to loosen congestion in the chest, and contains a mucilaginous compound, which is soothing to inflamed and irritated mucous membranes.  The small yellow flowers can be collected to make herbal oil, which is often used as a natural treatment for ear infections.

Pick the leaves in the spring or early summer and allow them to dry completely in a well-ventilated area before storing in glass jars, in a cool, dark, location.  One-three teaspoons of dried herb can be used per cup of boiling water when making mullein tea.  Strain well before consuming.

Nourishing Curry Recipe

This easy curry is a favourite in my family, especially on chilly spring nights!  It is quick and easy, makes enough for leftovers, and is packed with nutritious ingredients.  

This dish can be made with chicken or chick peas for a vegetarian version.  I used to combine different spices when making curries, however if you have a spice blend that you like, it can be used on its own to save time.  

I like to purchase pre-chopped frozen butternut squash which is far less labour-intensive than chopping fresh squash, and is also a great ingredient to have on hand for soups!  

Honey is optional however I find that a bit of sweetness rounds out the flavours well.  

I usually serve this curry over basmati rice, but it is delicious on its own as well!

SUPERFOODS:

Ginger: anti-inflammatory, digestive aid, helps to ease cough and cold symptoms.

Garlic: anti-inflammatory, anti-microbial, immune supportive.

Coconut milk: rich in medium chain triglycerides (healthy fat), antimicrobial properties.

Turmeric: antioxidant, anti-inflammatory, supports cognitive function.

Cilantro: antioxidant and mineral rich.

Cauliflower: rich in antioxidants, fibre, vitamin C.

Butternut Squash: rich in fibre, vitamin A, vitamin C, and B vitamins.

INGREDIENTS:

·     1 tbsp olive oil

·     1 large red onion

·     3 cloves garlic

·     1-piece ginger (approximately 1 inch long)

·     3-4 chicken breasts, chopped- or 2x 19 oz. cans chickpeas, rinsed and drained

·     2 tablespoons curry powder

·     2 tsp Himalayan salt

·     1 tbsp honey

·     1 head cauliflower

·     2 cups diced butternut squash 

·     1 can coconut milk

·     1 28 oz. can diced tomatoes

·     Handful of chopped cilantro

DIRECTIONS:

1.    Warm olive oil on medium heat in a large pot.

2.    Peel and chop garlic, ginger, and onion, add to pot with curry powder, sauté for 5 minutes

3.    Add chopped chicken or chick peas, sauté until chicken is cooked through

4.    Chop cauliflower into small pieces, add to pot with 1 cup water, cover and let simmer 15 minutes or until cauliflower is becoming translucent.

5.    Add butternut squash, coconut milk, diced tomatoes, salt, and honey.  

6.    Let simmer 30-45 minutes, stirring frequently.

7.    Add handful of chopped cilantro

8.    Serve warm!

Pediatric Health: Fevers, Runny Noses, Swollen Glands, and Supporting Your Child's Immune System Naturally

Pediatric Immunity: Why Fevers, Runny Noses, And Swollen Glands Are All A Normal Part of Childhood, and How to Support Your Child’s Immune System With Natural Medicine

During the early years of life, children rely primarily on a more rudimentary, “non-specific” immune response, which typically exhibits as fevers, runny noses, and swollen glands.  These are the defenses we are born with, and they all play a role in what is called innate immunity.

As a child’s immune system develops, they become armed with a specialized response to pathogens including bacteria and viruses that have been encountered in the past.  At this stage, specific antibodies are produced to help fight off foreign invaders. Typically in the first few years, we see far more innate immune symptoms in children, and the instinct is often to suppress, rather than support these processes.  It is important to recognize that until adaptive immunity has reached full maturation, it is quite normal for children to primarily use their innate immune defenses, and that this is an important and healthy part of immune system development.  

In the first few years of life, children will encounter a lot of “bugs”, and when we support rather than suppress their natural defenses, a strong and healthy immune system is established for preventing recurrent infections and optimizing health in the teenage and adult years.

CHILDREN’S TOP FOUR DEFENSE SYSTEMS AND HOW TO SUPPORT THEM NATURALLY

1.  Mucous Membranes

Have you ever noticed that children always seem to have runny noses?  Children have very active mucous membranes that function to trap pathogens so they cannot enter the body.

Natural Support:

• Help children to blow their noses frequently to eliminate bacteria and viruses from the body.

• Use a steam inhalation or warm, steamy bath to help liquefy respiratory mucous secretions, increase circulation, and decrease congestion.

• Diffuse essential oils such as eucalyptus and thyme, which have antimicrobial effects, helping to support the elimination of airborne bacteria and viruses.

2. Fevers

Fevers serve an important purpose and have many beneficial effects.  They are children’s main immune defense mechanism.  A fever is defined as a body temperature above 38°C (100.4°F). A fever works in several ways to stimulate the immune system.

a)   An increased temperature stimulates increased immune activity.  White blood cells are released to help fight the infection.

b)   Blood flow is increased through the liver to help break down and filter out invading pathogens.

c)    Heart and lung activity are increased to support circulation of immune cells and the elimination of waste products.

d)   A fever supports the full maturation of the innate immune system.

Natural Support: 

• It is not uncommon for children to use a fever to fight off an infection for a few days.

• A fever can commonly run up to 39°C (102.5°F) without adverse effects for age 3 months to 3 years, and 39.4°C (103°F) above the age of three.[1]

• Often at the first sign of a mild fever, I recommend giving children a warm bath to help support the natural immune response.

• If a fever is too high, it is also not effective. Homeopathic remedies can be very effective in reducing a fever, and are prescribed based on specific symptoms that your child is exhibiting. Common homeopathic remedies for fever management include belladonna, chamomilla, and aconite, with a typical prescribed potency being 30c, 3-4x/day. A neutral temperature bath can also help to reduce body temperature. Occasionally over-the-counter medications for fever management are indicated, ideally only for short term use. These medications do have risks and side-effects and should only be used under your primary care provider’s guidelines.

• Children should rest and drink fluids to prevent dehydration. Sports drinks contain high levels of sugar which can suppress the immune system and compromise a healthy recovery. A good rehydration alternative is to mix 1/3 cup juice with 2/3 cup water and add a pinch of salt and baking soda to help replace lost electrolytes.

When To Visit Your Doctor

• If your child is under 3 months of age and is presenting with a fever, it is always important to consult your primary care provider for a complete physical examination to rule out any medical emergencies.

• For any age group, it is important to consult your doctor if your child seems unusually lethargic, overly upset, is experiencing a severe headache, neck pain or stiffness, persistent vomiting, or a fever that is not responding to natural treatment. These can all be signs of an underlying bacterial infection that may require addition treatment.

3.  The Microbiome  

A child’s microbiome is also a critical primary defense system.  An estimated seventy percent of immune activity in children resides in their microbiomes as healthy micro-organisms, which help to regulate the overgrowth of pathogenic bacteria, viruses, parasites, and fungi.

This branch of the immune system is notably compromised by antibiotic use, especially in young children.  The vast majority of upper respiratory tract infections in children do not respond well to antibiotics since they are self-limiting, and viral in nature.  It is ultimately best to use natural antimicrobial formulas and immune support whenever possible.

If children do require a pharmaceutical intervention with antibiotics, it is crucial to work on replenishing probiotic bacteria to help restore a healthy microbiome.  This can, however, be challenging since our bodies have hundreds of strains of probiotic bacteria, and most probiotics only contain a few.  

Natural Support:

• Choose a probiotic formula made specifically for children. Your naturopathic doctor can recommend an effective formula and an appropriate dosage depending on your child’s age and health history. I always recommend a human strain formula for children that contains bifidobacterium, one of the main strains of bacteria that is affected by antibiotic use.

• Although there is not a therapeutic level of healthy bacteria in yogurt, especially for post-antibiotic care, consuming naturally fermented foods on a regular basis is another way to gently build the intestinal microbiome over time.

4.  Immune Support Cells: neutrophils, monocytes, macrophages, natural killer cells      

• Children will develop swollen lymph nodes when these basic immune cells are activated. The lymph nodes help to filter out germs and waste products and are an area of concentrated immune cell activity. Swollen lymph nodes indicate that a child’s immune system is working hard to fight off an infection.

Natural Support:

• Gently massage from the ears down the sides of the neck to relieve lymphatic congestion and support drainage. This can be done using a small amount of castor oil (or olive oil if you do not have castor oil available).

• Provide a healthy diet to support immune function. Focus on a whole foods diet rich in protein, healthy fats, fiber-rich grains, and a wide range of brightly coloured fruits and vegetables. Avoid processed and genetically modified foods, and aim for under 25 grams of sugar/day.

• Supplements: Vitamin C, D, and echinacea are safe and effective recommendations to support immune activity in children. Cod liver oil, which is rich in essential fatty acids, vitamin D and vitamin A, is also an excellent choice for supporting children’s immunity. Consult your ND for dosage guidelines. It is important to take the optimal dose for a child’s age to have a therapeutic effect.

In young children, symptoms such as fevers, runny noses, and swollen glands may appear alarming, however they are signs of a healthy immune response.  If we can support these built-in defense systems to do what they were designed to do, and provide children with natural immune support, they will increase their resiliency to the next illness they encounter.

[1]https://health.clevelandclinic.org/when-a-childs-fever-becomes-a-serious-problem-infographic/

Increasing Your Iron Levels Naturally

Iron deficiency is one of the most commonly underdiagnosed conditions that I see in my practice, especially in women.  Low iron can lead to a multitude of symptoms, and it can often be a challenge to maintain healthy levels of this nutritionally critical mineral.  The following looks at how to identify whether you may be iron deficient, why some people become more deficient than others, and how to increase your iron stores naturally.

Iron deficiency can manifest in a variety of symptoms.  Common indicators include:

·     Fatigue

·     Weakness

·     Headaches

·     Hair loss

·     Brittle nails

·     Pale skin

·     Restless leg syndrome

·     Reduced resistance to infections

·     Cracks at the corners of the mouth

·     Feeling cold

·     Pale skin

·     Hormonal imbalance (iron helps to optimize thyroid function)

Identifying Deficiency Through Lab Testing

Routine blood work usually looks at the complete blood count as an initial screening tool to assess for anemia risk, however the best test to evaluate iron deficiency is serum ferritin, an iron storage protein that represent your body’s iron reserves.  A ferritin score of under 45ng/mL is suggestive of anemia, and with low ferritin levels, you may have symptoms of iron deficiency anemia even if your hemoglobin levels and red blood cells are normal.

Building and Maintaining Healthy Iron Levels

How can you start to build your iron reserves and keep them up?  My top three approaches are to identify and treat the cause, increase consumption through diet and/or supplements, and work on enhancing absorption.

Common Causes of Iron Deficiency

·     Blood loss: During the childbearing years, iron requirements for women are about 80% higher than for men, primarily due to blood loss through menstruation.  Other causes of blood loss include ulcers, uterine fibroids, and gastrointestinal tract bleeding which may or may not be visible (this is often identified through fecal occult blood testing).

·     Increased Need for Iron: During pregnancy, a significant increase in blood volume creates a greater demand for iron.  I always like to assess women’s iron levels before they become pregnant, and to work on maintaining healthy iron stores throughout pregnancy, especially during the third trimester.

·     Diet: Vegetarian and vegan diets often contain less iron, especially the more absorbable and bioavailable “heme” form of iron.

·     Compromised Digestion: Poor digestive function and the use of antacids can significantly compromise iron absorption in the small intestine.  Health conditions affecting intestinal absorption, such as Crohn’s disease and celiac disease also impair iron absorption.

·     Chronic infections: Microbial biolfilms can affect mineral balance in the body, with evidence that some forms of bacteria use iron as a fuel source.  It is essential to treat chronic infections and support a healthy microbiome in order to achieve healthy iron levels.

Boosting iron Consumption: 

·     Supplements: If your ferritin levels are low enough that you are starting to show physical signs of iron deficiency, often dietary changes are not enough to provide you with a therapeutic dosage of iron. Iron supplements are notorious for having poor absorption and often contributing to nausea and constipation. Iron should ideally be bound to a protein or carbohydrate molecule for optimal absorption, which is why trying to digest the majority of iron supplements is like trying to digest a rock. 

·     Increasing your consumption of iron rich foods: Make sure you are having a minimum of 2-3 servings of iron-rich foods/day, including red meat, chicken, seafood, seaweed, beans, lentils, and dark leafy greens (see below on how to prepare).

·     Herbal infusions: Making teas (hot or iced) out of iron-rich herbs is a great way to add bioavailable minerals to your diet.  Nettle, red raspberry leaf, and dandelion are all excellent sources of iron. Herbs should ideally be left to infuse overnight.  I use loose leaf herbs and leave them infusing overnight in the fridge.

Enhancing Iron Absorption Naturally

·     Support healthy levels of stomach acid: Iron is best absorbed in a more acidic stomach environment.  Try taking a teaspoon of apple cider vinegar before meals, or taking your vitamin C (ascorbic acid) supplement with iron-rich foods to enhance absorption naturally.  Adding acidic dressings containing lemon or vinegar to iron-rich foods also supports iron absorption.

·     Cook Your Greens: Although dark leafy greens are a great source of iron, steaming or cooking greens is essential for breaking down the plant cell walls to render the minerals more absorbable.  Also, raw spinach, kale, and chard are notoriously high in oxalic acid, which binds to both calcium and iron, making them difficult to absorb.  Cooking helps to reduce the oxalic acid content of these vegetables.

·     Avoid wines and teas rich in tannins, which interfere with iron absorption.

Because there can be different causes of iron deficiency, an individualized naturopathic plan is often the best approach to building and maintaining healthy iron levels naturally. Book an appointment to determine the best treatment approach for you.