Motivation and drive are the cornerstones of success — whether you’re trying to build healthier habits, advance in your career, or simply feel more energized day to day. But staying motivated isn’t just about willpower — it’s also about how your brain chemistry works, particularly the role of dopamine , the neurotransmitter responsible for pleasure, reward, and goal-directed behaviour. As a Toronto Naturopathic Doctor, I often work with patients who feel “stuck” — lacking energy, focus, or motivation despite their best efforts. The good news is that science-backed and natural strategies can help you optimize dopamine levels and restore your inner drive. Let’s explore how dopamine impacts motivation and what you can do to naturally support it. Understanding Dopamine and Motivation Dopamine plays a central role in how we experience motivation, focus, and reward. Neuroscientist Dr. Andrew Huberman describes dopamine as being “about wanting, not about having.” In other words, dopamine fuels your desire to pursue  goals — not just the satisfaction of achieving them. When dopamine levels are balanced, you feel energized, driven, and capable of taking action. When levels drop, it can lead to fatigue, apathy, and a lack of enjoyment in activities that once excited you. By supporting your dopamine system naturally, you can improve mood, focus, and overall vitality — without relying on stimulants or quick fixes. Science-backed Strategies to Improve Motivation: A Toronto Naturopathic Doctor's Perspective 1. Get Early Morning Sunlight Morning sunlight exposure helps regulate your circadian rhythm and naturally boosts dopamine production. Try to get 10–15 minutes of sunlight within an hour of waking. Avoid bright artificial lights between 10 PM and 4 AM, as this can suppress dopamine and disrupt sleep quality. 2. Try Cold Exposure Cold showers or brief cold plunges (1–3 minutes) have been shown to increase dopamine by up to 250% — with effects lasting for hours. This can improve alertness, mood, and resilience. 3. Eat a Dopamine-Supportive Diet Dopamine is made from tyrosine , an amino acid found in protein-rich foods. Include high-quality proteins such as grass-fed beef, poultry, fish, eggs, nuts, and seeds.Plant-based dopamine-supportive options include bananas, avocados, soy, and fermented foods  like tempeh or miso. Maintaining balanced blood sugar also supports steady dopamine signalling. 4. Use “Intermittent Reward” Systems Instead of rewarding every small success, try celebrating wins at unpredictable intervals. This “intermittent reward” system keeps motivation high and helps sustain long-term engagement in your goals. 5. Be Mindful with Caffeine Caffeine can temporarily enhance dopamine receptor sensitivity, improving focus and motivation. One to two cups of coffee or green tea in the morning is beneficial for most people. Avoid caffeine after 2 PM to protect your sleep and dopamine balance. 6. Prioritize Restful Sleep Poor sleep significantly reduces dopamine levels and motivation. Aim for 7–9 hours of consistent sleep each night. Keep your bedroom cool, dark, and quiet , and avoid screen exposure for 60 minutes before bed to improve melatonin and dopamine regulation. 7. Move Your Body Daily Exercise naturally boosts dopamine and other “feel-good” neurochemicals. Whether it’s strength training, brisk walking, or yoga, consistency is key. Movement not only improves motivation but also enhances focus and mood. 8. Set Clear, Achievable Goals Ambiguous goals often lead to frustration and low motivation. Use the SMART method  — Specific, Measurable, Achievable, Relevant, and Time-bound — to create clear action steps. Breaking large goals into smaller wins keeps dopamine release steady and builds confidence. 9. Avoid Dopamine Overload Too much stimulation — from caffeine, social media, energy drinks, or multitasking — can desensitize your dopamine receptors and cause “crashes.” Space out dopamine triggers and schedule intentional downtime to maintain long-term drive. Common Motivation Pitfalls Doing too much at once:  Overcommitting leads to burnout and low dopamine. Focus on one or two priorities at a time. Chasing quick fixes:  Energy drinks and excessive screen time can feel rewarding short-term but drain long-term motivation. Ignoring stress:  Chronic stress suppresses dopamine and energy production. Try mindfulness, breathing exercises, or adaptogenic herbs to restore balance. Skipping rest:  Short breaks throughout the day help reset your focus and sustain motivation. Comparing yourself to others:  Focus on your progress — dopamine thrives on achievable personal wins, not competition. The Bottom Line Motivation isn’t just mental — it’s biochemical. By supporting your dopamine system through lifestyle habits, nutrition, and proper rest, you can improve energy, focus, and drive naturally. As a Toronto Naturopathic Doctor, I work with patients every day to uncover the root causes of low motivation — whether related to hormone imbalances, nutrient deficiencies, or chronic stress — and help them rebuild their energy from the ground up. Ready to Reignite Your Drive? If you’ve been struggling with fatigue, low mood, or lack of motivation, there may be an underlying imbalance affecting your dopamine and energy systems. Book a consultation with Dr. Courtney Holmberg, Naturopathic Doctor in Toronto  to create a personalized plan to restore motivation, balance your biochemistry, and help you feel like yourself again.

Learn how this Toronto Naturopathic Doctor worked to solve her own Acne Why Acne Needs More Than a Topical Solution Acne is one of the most common skin concerns, affecting up to 80% of people at some point in their lives. For many, it begins in adolescence and continues into adulthood, disrupting confidence, mood, and overall quality of life. If you’ve tried countless creams, cleansers, or even prescription medications only to see temporary improvement or worsening flare-ups, you’re not alone. The reality is that acne isn’t just a surface-level issue. While conventional dermatology often focuses on topical or pharmaceutical symptom relief, acne is almost always a reflection of what’s happening internally. Hormones, digestion, inflammation, stress, and even environmental factors can all influence the health of your skin. That’s why my Naturopathic Approach to managing acne starts from within - focusing on a root-cause approach to clear skin. By using advanced testing such as the DUTCH test for hormones and the GI-MAP stool test  for gut health, we uncover the deeper drivers of breakouts. From there, we design personalized treatment plans that restore balance, support long-term clear skin, and improve overall health. If you’re looking for a natural, evidence-based treatment for acne that goes beyond the surface, read on to learn how naturopathic medicine can help. Why Conventional Acne Treatments Often Fall Short Dermatology has long relied on antibiotics, topical creams, oral contraceptives, or isotretinoin (Accutane) as the first line of defence against acne. While these approaches may help temporarily reduce breakouts, they often fail to deliver lasting results—and in many cases, create new issues. Topical creams  (benzoyl peroxide, retinoids) may reduce bacteria or oil production but can also irritate, dry, or damage the skin barrier. Antibiotics  may reduce acne-causing bacteria, but prolonged use disrupts the gut microbiome and can lead to digestive issues or antibiotic resistance. Oral contraceptives  may suppress acne by altering hormone levels, but they mask the imbalance rather than correcting it, and discontinuation often triggers rebound breakouts. Accutane (isotretinoin)  may provide dramatic results but carries risks of dryness, joint pain, elevated liver enzymes, and mood changes. These treatments rarely ask the most important question: Why is your skin breaking out in the first place? The truth is that acne is not a random occurrence—it’s a symptom of underlying imbalances in your body. Unless those imbalances are addressed, breakouts often return once medications are stopped. This is where naturopathic medicine shines, by digging deeper into root causes and offering holistic, sustainable solutions. The Root Causes of Acne: What Your Skin Is Telling You Skin health reflects internal health. When acne persists despite conventional treatments, it usually points to imbalances elsewhere in the body. The most common root causes include: 1. Hormonal Imbalances Hormones play a major role in acne, especially in women. Androgens (like testosterone and DHEA) increase oil production, which can clog pores and trigger breakouts. Many women notice flare-ups before their period, during times of stress, or when coming off hormonal birth control. Key hormonal contributors include: Excess androgens  (testosterone, DHEA) lead to oily skin and cystic acne Estrogen-progesterone imbalance , often seen in PMS or PCOS Insulin resistance , which increases androgen activity and worsens acne Cortisol dysregulation , where chronic stress drives inflammation and hormonal imbalance 2. Gut Health and the Microbiome The gut-skin axis is a powerful link. Imbalances in the microbiome, leaky gut, or digestive dysfunction often show up as skin issues, including acne, eczema, or rosacea. Research has shown that people with acne frequently have higher rates of gut dysbiosis and intestinal permeability. Common gut-related contributors include: Overgrowth of harmful bacteria or yeast  (Candida, small intestinal bacterial overgrowth) Low levels of beneficial bacteria  that regulate inflammation Leaky gut , allowing toxins and food proteins to enter circulation and trigger immune reactions Digestive enzyme deficiencies  leading to poor nutrient absorption (zinc, vitamin A, omega-3s—all critical for skin health) 3. Chronic Inflammation Acne is fundamentally an inflammatory condition. Whether triggered by food intolerances, gut imbalances, or environmental toxins, systemic inflammation increases sebum production, clogs pores, and worsens scarring. 4. Stress and Cortisol Stress directly impacts acne through the HPA axis (hypothalamic-pituitary-adrenal). Elevated cortisol increases sebum production and inflammation, while disrupting sleep and blood sugar balance. Stress also weakens the skin barrier, slowing healing and worsening scarring. 5. Diet and Lifestyle Diet plays a powerful role in acne development. Foods high in sugar, dairy proteins, and refined oils have been strongly associated with acne flare-ups. Conversely, anti-inflammatory diets rich in vegetables, omega-3 fatty acids, and antioxidants help calm inflammation and support skin healing. Functional Testing for Acne: Finding the Root Cause Rather than guessing what’s behind your acne, naturopathic care in Toronto uses functional lab testing to pinpoint imbalances. The DUTCH Test (Comprehensive Hormone Testing) The DUTCH test is a dried urine test that measures sex hormones, adrenal hormones, and their metabolites. It goes beyond standard bloodwork by showing not only hormone levels, but also how your body metabolizes them. For acne patients, the DUTCH test helps identify: Elevated androgens (testosterone, DHT, DHEA) are driving oil production Poor estrogen clearance, leading to hormonal congestion Cortisol patterns indicating stress-related breakouts Progesterone deficiency contributing to cycle-related acne With this information, targeted therapies can rebalance hormones naturally instead of masking them. GI-MAP & GI 360 Test (Comprehensive Stool Analysis) The GI-MAP/GI360 stool tests provide a detailed analysis of the gut microbiome, including bacteria, yeast, parasites, and markers of inflammation. For acne patients, it helps identify: Dysbiosis (imbalance of good and bad bacteria) Yeast or fungal overgrowth Intestinal permeability (leaky gut) Inflammation markers that drive systemic skin issues By restoring gut balance, systemic inflammation decreases, nutrient absorption improves, and skin health follows. Food Sensitivity and Nutrient Testing Some patients benefit from food sensitivity testing, which highlights hidden triggers like dairy, gluten, or soy. Nutrient testing can also reveal deficiencies in zinc, vitamin D, omega-3s, and antioxidants—all critical for skin healing. Together, these tests provide a roadmap for treatment that goes beyond trial and error. Natural Treatment Options for Acne Once testing identifies root causes, a personalized treatment plan can address acne from multiple angles. 1. Hormone Balancing Naturopathic therapies for hormone-related acne include: Herbal support : Chaste tree (Vitex) for progesterone support, spearmint for androgen reduction, DIM or sulforaphane for estrogen metabolism. Liver detox support : Cruciferous vegetables, milk thistle, and B vitamins to improve hormone clearance. Stress management : Adaptogens like ashwagandha or rhodiola to regulate cortisol. Blood sugar balance : Diet strategies and nutrients like inositol, magnesium, and chromium. 2. Gut Healing For patients with GI-MAP findings of dysbiosis or leaky gut, therapies may include: Antimicrobial herbs  (oregano, berberine, garlic) to reduce harmful bacteria or yeast. Probiotics and prebiotics  to restore microbial diversity. L-glutamine and zinc carnosine  to repair the intestinal lining. Digestive enzymes or bitters  to improve nutrient absorption. 3. Nutrition & Diet for Clear Skin Dietary strategies focus on reducing inflammation and supporting skin repair: Removing acne triggers: dairy, sugar, refined carbs, and processed foods. Prioritizing anti-inflammatory foods: leafy greens, berries, turmeric, fatty fish, and flax or chia seeds. Including healthy fats: avocado, olive oil, walnuts, and omega-3s. Hydrating with filtered water and green tea for antioxidants. 4. Detoxification Support The skin is one of the body’s detox organs. Supporting the liver and lymphatic system reduces the burden on the skin. Strategies include: Herbal support (dandelion, burdock, milk thistle). Infrared sauna or sweating therapies. Dry brushing and lymphatic drainage. Whole foods like beets, leafy greens, and cruciferous vegetables. 5. Natural Skincare While internal therapies do the heavy lifting, topical care still matters. Naturopathic skin care emphasizes barrier-friendly products, such as: Oils like jojoba, rosehip, or argan. Gentle exfoliants like clay or oatmeal masks. Zinc oxide sunscreens. Avoiding parabens, synthetic fragrances, and harsh surfactants. This minimizes irritation and prevents further disruption of the skin’s microbiome. Stress, Sleep, and Lifestyle: The Hidden Factors in Acne Stress management is often overlooked in acne treatment , but it plays a critical role. Cortisol directly influences oil production and immune function. Chronic stress worsens hormonal imbalances and inflammation, making breakouts harder to control. Naturopathic strategies include: Adaptogenic herbs  (ashwagandha, holy basil, rhodiola) to regulate cortisol. Nutrient support : magnesium, B-complex vitamins, and omega-3 fatty acids. Lifestyle tools : meditation, yoga, breathwork, and time in nature. Sleep optimization : consistent routines, blue-light reduction, and calming nighttime practices. Better stress management not only calms acne but also improves overall energy, mood, and resilience. Case Example: Healing Acne with Root-Cause Medicine A 32-year-old woman presented with persistent cyclical acne along her forehead, cheeks and jawline. She had tried birth control, an IUD, topical creams, and even cosmetic treatments, but breakouts continued to occur month after month. Testing revealed: Elevated testosterone and poor estrogen clearance on the DUTCH test + a dysregulated cortisol pattern. Gut dysbiosis and mild leaky gut on the GI-MAP. Zinc and vitamin D deficiency on nutrient testing. Treatment focused on balancing hormones with herbal therapies, modified exercise routines to better fit her cortisol patterns, supporting estrogen clearance through diet + supplements, repairing gut lining, replenishing zinc, and removing dairy from her diet. Within four months, her cystic acne had reduced by over 70%. Within a year, her skin had cleared completely and she was confident without makeup for the first time in years. This case highlights how addressing root causes can provide long-lasting results where conventional therapies fall short. Spoiler alert, this case was me. Conclusion: Clear Skin Starts from Within Acne is not just a cosmetic issue—it’s a signal from your body that something deeper is out of balance. While conventional treatments may suppress symptoms, naturopathic medicine seeks to uncover and treat the underlying drivers, whether hormonal, digestive, inflammatory, or stress-related. Using advanced testing like the DUTCH test and GI-MAP to provide answers, not just prescriptions. By addressing the root cause and supporting whole-body health, we help patients achieve clear, healthy, and glowing skin—naturally. Ready to Heal Your Skin Naturally? If you’re tired of cycling through creams and prescriptions without lasting results, it may be time for a deeper approach. 📍 Book a consultation with Dr. Courtney Holmberg , ND ,  in downtown Toronto. Together, we’ll uncover the root cause of your acne and create a natural, personalized plan to support clear skin from the inside out. Give the Toronto Naturopathic Clinic a call to schedule your visit at 647 351 7282 , or book online virtually across Ontario. ✨ Healthy skin is possible—when you start healing from within.

Let's compare the two most common comprehensive stool tests available in Ontario When evaluating gut health, two commonly discussed stool testing options are the GI‑MAP®  (by Diagnostic Solutions Laboratories) and GI‑360™  (by Doctor’s Data). Though both deploy advanced lab techniques, they differ significantly in methodology, clinical scope, and the actionable insights they deliver. Here's a comprehensive comparison to help practitioners and clients decide which test suits their needs best. Testing Methodology & Scope GI‑MAP Based entirely on quantitative PCR (qPCR), analyzing DNA from bacteria, parasites, fungi, viruses, and H. pylori virulence markers, plus a limited set of stool chemistry markers (e.g. elastase‑1, steatocrit, IgA) Provides a single-sample profile; no multi‑day collection option. No need to avoid certian therapies/probiotics in advance. GI‑360 Combines multiplex PCR, microscopy/culture, and biochemical assays, offering a multi-method profile of pathogens, parasites, bacteria, yeasts, plus stool chemistries—including SCFA (acetate, butyrate, propionate, valerate), calprotectin, lysozyme, mucus, fat stain, lactoferrin, sIgA, occult blood, etc. Available in tiers: Profile (“gold”) : PCR + culture + parasi­tology + stool chemistries. Essentials : PCR + parasitology. Microbiome : PCR only—closest to GI‑MAP in method, but misses stool chemistries and cultures What You Get: Key Markers & Clinical Value GI‑MAP gives: Comprehensive pathogen screening (incl. H. pylori virulence and resistance genes), bacterial and fungal DNA abundance. Digestive and immune markers: Elastase‑1, steatocrit, Secretory IgA, anti‑gliadin IgA for gluten sensitivity GI‑360 adds: Detailed stool chemistries: SCFA (short‑chain fatty acids), calprotectin, mucus, lysozyme, fat, carbohydrate digestion markers, pH, fibres, and occult blood—providing functional digestion and inflammation insights Culture-based identification and antibiotic sensitivity : for bacteria and yeasts, which GI‑MAP lacks. Dysbiosis Index: compares your microbiome to reference norms to estimate deviation from what is considered a healthy standard. Comparison Summary of GI-MAP vs GI-360 Feature GI‑MAP GI‑360 PCR for bacteria/parasites/fungi/viruses ✅ ✅ H. pylori virulence & resistance genes ✅ ✅ Stool chemistries (SCFAs, calprotectin, mucus, etc.) Limited ✅ Culture & sensitivity testing ❌ ✅ Multi-day collection option ❌ ✅ Dysbiosis Index/diversity metrics Limited ✅ SIBO diagnosis ❌ ❌ Pros & Cons Pros of GI‑MAP Highly sensitive detection of low‑abundance organisms via qPCR Quick turnaround, widely used by naturopathic practitioners. Identifies pathogens, including H. pylori virulence factors. Single-day sample, not requiring much avoidance or preparation. Cons of GI‑MAP Prone to false positives due to low specificity (one study found ~80% sensitivity but only ~26% specificity) Variability in biomarkers from split‑stool samples—even from the same specimen—raises concerns about reproducibility (ie would multiple samples show the same information) Costly (~ 600 CAD) Limited stool chemistry metrics and no culture data. Pros of GI‑360 Comprehensive coverage: includes PCR, culture, microscopy, stool chemistries, SCFA panels and Dysbiosis Index. Multi-day collection enhances reliability, especially for parasitology. Culture results include sensitivity testing, valuable for choosing antimicrobials or herbs. Generally considered more clinically robust and academically accepted in functional medicine settings Cons of GI‑360 Higher cost (can reach ~$650-700 CAD) depending on tier Culture-based sections can lead to false negatives due to collection methods, sample collection & transportation Requires multi-day sample collection, more prep in terms of treatments and supplements to avoid, and more complex shipping requirements How to Order a GI-MAP or GI-360 Through Our Clinic If you're based in Ontario, here’s how to access GI‑MAP or GI‑360 through our naturopathic clinic in : Book a consultation : We evaluate your symptoms—digestive distress, inflammation, IBS or SIBO-like issues—and determine the most suitable test. We place the order : We handle the clinician authorization, arrange the lab kit, and ensure proper preparation for collection. Test kit & sample collection : GI‑MAP: single‐sample home collection stool kit, shipped directly back to the lab GI‑360: 1–3 day home collection, depending on tier, shipped directly back to the lab (Monday through Thursday), same day pick up Turnaround : GI‑360 + GI‑MAP are usually reported within ~14 days. Detailed review : We interpret results with you, mapping the root cause to your symptoms with appropriate protocols—diet, targeted herbs/supplements, motility support, and lifestyle adjustments. Follow-up & retesting : If needed (and only when needed), we repeat the test (or portions of it) after treatment to monitor progress and adjust strategies. GI-MAP or GI-360: When to Use Each When GI‑MAP might suffice: You want rapid pathogen screening (e.g., H. pylori, parasites, yeast) using PCR only. You don’t need full SCFA, inflammation, or culture data. You require a single-sample test due to convenience or cost constraints. When GI‑360 is preferable: You need comprehensive insight into digestion, inflammation, functional biomarkers, and ecosystem dysbiosis. You want culture-based sensitivity results to guide treatment selection. You’re looking for stool chemistry context (SCFA, calprotectin, lysozyme, etc.). Both GI‑MAP  and GI‑360™  stool tests offer valuable insights into gut ecosystems, yet serve different clinical purposes: GI‑MAP  is streamlined, PCR-based, and best suited for focused pathogen screening when speed and simplicity matter. GI‑360  delivers a fuller gut health picture—including functional biomarkers, SCFA profiles, dysbiosis scoring, and culture-based pathogen sensitivity data—ideal for complex or persistent digestive conditions. We consider the GI‑360 Profile  the most comprehensive option for evaluating root causes of gut dysfunction. However, GI‑MAP can be a helpful, quicker tool in specific cases. Getting Started at Our Toronto Naturopathic Clinic Looking to order comprehensive stool testing? Book an appointment at our Toronto Naturopathic Clinic here . Start with a thorough review or you concerns, health history and current symptoms to determine which form of testing is right for you. Testing is ordered in the initial visit (when necessary). Once results are reported, get a customized natural treatment plan that addresses the root causes to your stool test findings. Call:   (647) 351-7282 Practice:  Dr. Courtney Holmberg, ND – Toronto Naturopathic Doctor www.courtneyholmbernd.ca

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal health conditions in women, affecting approximately 1 in 10 women of reproductive age . While many women first discover they have PCOS when trying to conceive, this condition impacts far more than fertility. Symptoms such as irregular cycles, acne, hair loss, unwanted hair growth, and weight struggles can significantly affect your health, confidence, and overall well-being—even if pregnancy isn’t a current goal. This guide will help you understand the root causes of PCOS , key lab testing to request, and evidence-based natural approaches to improve your symptoms and long-term health. What Causes PCOS? The exact cause of PCOS isn’t fully understood, but research points to a combination of genetic, hormonal, and metabolic factors . At its core, PCOS is a complex hormonal imbalance—typically involving: Excess androgens (male hormones like testosterone) Insulin resistance  (difficulty processing blood sugar effectively) These imbalances trigger a cascade of symptoms, which often include: Irregular or missed menstrual cycles (often >35 days apart) Ovarian cysts Unwanted hair growth on the face, chin, or body ( hirsutism ) Hair thinning or male-pattern hair loss on the scalp Acne (including cystic acne on the face, chest, or back) Darkened skin patches (neck, underarms, groin) Skin tags Weight gain and difficulty losing weight The Role of Insulin Resistance in PCOS Up to 70% of women with PCOS  experience insulin resistance. Insulin is the hormone responsible for moving sugar from your bloodstream into your cells to use for energy. When cells stop responding properly—a state called insulin resistance —your body compensates by producing even more insulin. This drives sugar storage as fat, disrupts hormone balance, and worsens PCOS symptoms. Over time, untreated insulin resistance increases the risk of: Type 2 diabetes Cardiovascular disease Non-alcoholic fatty liver disease Certain cancers , such as uterine or bladder cancer Why Fat Tissue Matters in PCOS Fat tissue isn’t just a passive storage site—it’s an active endocrine organ  that releases hormones and inflammatory signals. In healthy states, fat tissue produces hormones like leptin  (which helps regulate appetite) and adiponectin  (which reduces inflammation). However, in PCOS, fat cells can become enlarged or dysfunctional, producing inflammatory markers that worsen insulin resistance and hormonal imbalances. Essential Lab Testing for PCOS Proper testing is key to understanding your unique presentation of PCOS and guiding a personalized treatment plan. I recommend discussing these labs with your MD, endocrinologist, or naturopath: Cycle Day 3 Hormones : FSH, LH, Estradiol Mid-Luteal Progesterone : Day 21 or ~7 days after ovulation Androgen Markers : Free & total testosterone, DHT, DHEAS, SHBG Metabolic Markers : Fasting insulin, fasting glucose, HbA1C, lipid panel Thyroid Panel : TSH, free T4, free T3 Nutrient Markers : Ferritin, 25-hydroxy Vitamin D Cortisol : to assess stress response Prolactin : to rule out other hormonal disorders Natural Approaches to PCOS Management The cornerstone of PCOS treatment is addressing insulin resistance and inflammation , which often improves ovulation, cycle regularity, and other symptoms. Nutrition A tailored nutrition plan can help balance insulin levels, lower inflammation, and support weight management. Some approaches include: Low glycemic index diet Mediterranean-style eating Food insulin-demand approach  (focusing on foods that minimize insulin spikes) For some, keto  or intermittent fasting protocols may help—but these should be supervised to ensure hormonal and nutrient balance. Movement Exercise helps improve insulin sensitivity and reduce inflammation. Aim for a mix of: Strength training  (2–3x/week) Cardio  for metabolic health Gentle movement  like walking or yoga to manage stress and cortisol levels Key Supplements Evidence-based natural therapies can support insulin sensitivity, inflammation, and hormone balance: Inositol (Myo- and D-Chiro-Inositol) Supports insulin sensitivity and ovulatory function. N-Acetyl-Cysteine (NAC) Reduces oxidative stress and supports healthy ovulation. Vitamin D Higher doses (under medical supervision) may improve glucose metabolism and lipid profiles. Magnesium, Calcium, and Zinc Help reduce inflammation and support metabolic health. Probiotics Emerging evidence shows improvements in insulin resistance, inflammation, and cholesterol balance. Vitex (Chaste Tree) Supports cycle regularity by influencing dopamine and pituitary signaling, sometimes comparable to metformin in regulating cycles. Stress & Sleep Chronic stress raises cortisol, which worsens insulin resistance and disrupts thyroid and reproductive hormones. Incorporating stress management strategies —like meditation, deep breathing, or therapy—along with 7–9 hours of quality sleep  is crucial. The Bottom Line PCOS is more than a reproductive condition; it’s a metabolic and hormonal disorder  that affects your entire health. By focusing on root-cause treatment —balancing insulin, reducing inflammation, and supporting healthy hormones—you can take control of your symptoms and improve your long-term health outcomes. As you can see, PCOS is a complex, multifaceted syndrome. Managing PCOS symptoms and insulin resistance requires a multifaceted approach. If you suspect you have PCOS or are experiencing any of the symptoms of PCOS, please feel free to contact Toronto naturopath, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277302/ https://www.ncbi.nlm.nih.gov/pubmed/28679142 https://www.ncbi.nlm.nih.gov/pubmed/28142296 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5296515/

Hormones play a critical role in regulating everything from energy levels to mood and reproductive health. By understanding your menstrual cycle and the nutrients your body needs at each phase, you can make food choices that support hormonal balance and overall well-being. Let’s break down the four phases of the menstrual cycle and explore the best foods for each stage, along with the nutrients that make them beneficial. Menstrual Phase (~ Days 1–5) This phase begins with your period when hormone levels (estrogen and progesterone) are at their lowest. The focus during this phase is replenishing lost nutrients and supporting energy levels. Key Nutrients: Iron : Replenish iron lost during menstruation. Vitamin C : Enhances iron absorption. Magnesium : Reduces cramps and supports relaxation. Best Foods to Balance Hormones: Leafy Greens : Spinach, kale, and Swiss chard are rich in iron and magnesium. Citrus Fruits : Oranges and grapefruits boost vitamin C intake. Pumpkin Seeds : A great source of magnesium and zinc, which supports mood and immunity. Bone Broth : High in minerals and soothing for digestion during this phase. Follicular Phase (~ Days 6–13) Estrogen begins to rise, and your body gears up for ovulation. This is the time to focus on foods that support energy and cellular function. Key Nutrients: B Vitamins : Aid in energy production and the development of ovarian follicles. Antioxidants : Protect cells and support egg quality. Best Foods to Balance Hormones: Avocado : Packed with healthy fats and B vitamins. Berries : Blueberries and strawberries provide antioxidants to protect against oxidative stress. Quinoa : A nutrient-dense carbohydrate that supports sustained energy. Nuts and Seeds : Almonds and sunflower seeds offer vitamin E, which is essential for skin and cellular health. Ovulatory Phase (~ Days 14–17) During ovulation, estrogen peaks, and luteinizing hormone triggers the release of an egg. This is a time to prioritize foods that reduce inflammation and support detoxification. Key Nutrients: Zinc : Promotes ovulation and reduces inflammation. Fiber : Helps eliminate excess hormones. Sulfur Compounds : Support liver detoxification. Best Foods to Balance Hormones: Cruciferous Vegetables : Broccoli, cauliflower, and Brussels sprouts aid in estrogen metabolism. Eggs : Provide choline, which is critical for cellular health. Salmon : High in omega-3 fatty acids to combat inflammation. Flaxseeds : Contain lignans, which help balance estrogen levels. Luteal Phase (~ Days 18–28) As progesterone rises, your body prepares for a potential pregnancy. You might experience PMS symptoms like cravings, bloating , or mood swings. Focus on calming, nutrient-dense foods. Key Nutrients: Magnesium : Eases PMS symptoms like cramps and anxiety. Vitamin B6 : Helps combat mood swings by supporting neurotransmitter production. Complex Carbs : Stabilize blood sugar and reduce cravings. Best Foods to Balance Hormones: Sweet Potatoes : Rich in complex carbs and vitamin B6. Dark Chocolate : High in magnesium and antioxidants (choose at least 70% cocoa). Chickpeas : A source of B6 and protein to curb cravings. Bananas : Help with bloating and provide a quick energy boost. Cycle-Syncing Tips for Success Stay Hydrated: Hormones affect fluid retention, so drink plenty of water throughout the cycle. Listen to Your Body: Cravings often signal a nutritional need. Opt for healthier alternatives to satisfy them. Track Your Cycle: Use apps or journals to monitor symptoms and align your diet with your hormonal needs. Conclusion Balancing your hormones with the right foods during each phase of your cycle can profoundly impact your mood, energy, and overall health. And truthfully. while timing these nutrients can be a lovely way to stay on track, I want to make it clear by nutritious foods at * any point * in your cycle is helping (quality of food > timing of food). By tailoring your diet to support your body's changing needs, you’ll not only feel better but also help optimize your hormonal harmony. To learn more about hormone balancing strategies, do not hesitate the schedule a visit with Toronto Naturopathic Doctor  Dr. Courtney Holmberg by booking online here  or reaching out for further assistance at 647 351 7282 (must be resident of Ontario). What are your go-to foods for hormonal health? Share your favourites in the comments!

Premenstrual syndrome (PMS) and period pain (dysmenorrhea) affects millions of women worldwide. While these symptoms are common, they aren’t something you should have to endure silently. From dietary adjustments to lifestyle changes, natural supplements, and even diagnostic testing, you can take proactive steps to reduce discomfort and improve your quality of life. In this guide, we’ll explore evidence-based natural remedies for PMS and period pain relief, focusing on key strategies to support hormonal health. Understanding PMS and Period Pain PMS:  Symptoms such as bloating , irritability, fatigue, and mood swings occur due to hormonal fluctuations in the luteal phase of the menstrual cycle. Period Pain:  Cramping pain in the lower abdomen results from uterine contractions triggered by prostaglandins, hormone-like chemicals involved in inflammation. Both conditions can be exacerbated by underlying hormonal imbalances, poor diet, or stress, making a holistic approach essential for relief. Natural Remedies for PMS and Period Pain Focus on Anti-Inflammatory Foods Chronic inflammation can worsen period pain and PMS symptoms. Incorporate: Leafy greens  like spinach and kale. Fatty fish  such as salmon are rich in omega-3 fatty acids. Nuts and seeds,  especially flaxseeds and walnuts. Balance Blood Sugar Levels Erratic blood sugar can amplify mood swings and fatigue. Tips: Eat small, balanced meals with protein  (chicken, eggs, legumes) and fibre  (whole grains, vegetables). Avoid refined sugars, alcohol, and processed foods. Magnesium-Rich Foods Magnesium can reduce cramps and improve mood by relaxing muscles and stabilizing neurotransmitters. Include: Dark chocolate, almonds, and avocados. Bananas and pumpkin seeds. Limit Pro-Inflammatory Triggers Certain foods can worsen symptoms by promoting inflammation: Caffeine  can increase cramping and anxiety. Alcohol  disrupts hormonal regulation. High-sodium foods  contribute to bloating. Regular Exercise Aerobic activities  like walking or swimming improve circulation and reduce cramps. Yoga  alleviates stress and may directly ease menstrual pain by stretching the pelvic area. Stress Management Chronic stress raises cortisol levels, which can disrupt the balance of estrogen and progesterone. Techniques: Meditation, deep breathing exercises, and journaling. Prioritize Sleep Poor sleep can worsen PMS symptoms and fatigue. Aim for 7-9 hours nightly. Supplements for PMS and Period Pain Relief Magnesium Reduces muscle tension and improves mood. Dosage: 200-400 mg daily  (consult a healthcare provider). Omega-3 Fatty Acids Lowers inflammation and prostaglandin levels. Dosage: 1,000-2,000 mg of EPA daily. Vitamin B6 Helps reduce bloating, irritability, and fatigue. Dosage: 50-100 mg daily. Chasteberry (Vitex Agnus-Castus) Balances estrogen and progesterone, particularly for PMS symptoms.Note this product can come with side effects, including acne and hair loss, so be sure to consult your ND prior to use. Evening Primrose Oil Alleviates breast tenderness and cramping. Dosage: 500-1,000 mg daily. Diagnostic Testing to Consider for PMS and Period Pain Persistent or severe symptoms may indicate underlying conditions like endometriosis, PCOS, or thyroid dysfunction. Testing can provide a clearer picture: Hormonal Panel:  Measures estrogen, progesterone, testosterone, and cortisol levels. Thyroid Function Tests:  Identifies hypothyroidism or hyperthyroidism. Vitamin D and Iron Levels:  Deficiencies can exacerbate fatigue and pain. Pelvic Ultrasound:  Rules out structural causes like fibroids or cysts. In some cases endometriosis may also be visible via ultrasound.  Consult a healthcare provider to determine which tests are appropriate for you. Conclusion Managing PMS and period pain naturally is achievable with consistent dietary and lifestyle adjustments, targeted supplements, and, when necessary, diagnostic testing. By addressing the root causes and supporting your body holistically, you can take control of your menstrual health and enjoy a more balanced cycle. Dr. Courtney Holmberg, ND, is a Toronto-based naturopathic doctor with years of clinical experience supporting patients through the management and proper diagnostics for debilitating period pain. To book an appointment with Dr. Courtney Holmberg, call (647) 351-7282 or visit us online to learn more.

If you're navigating persistent bloating, abdominal discomfort, or unpredictable digestion, there's a good chance your symptoms may be linked to small intestinal bacterial overgrowth , or SIBO. This condition occurs when bacteria that are normally found in other parts of the digestive tract begin to colonize the small intestine, where they don’t belong. As a naturopathic doctor with a focus on digestive health, I often use SIBO breath testing as a non-invasive and reliable way to uncover this imbalance and help patients finally get answers. Let’s walk through what the SIBO breath test is, how it works, and what the results mean for your health. What Is the SIBO Breath Test? The SIBO breath test is a diagnostic tool we use to identify bacterial overgrowth in the small intestine . Unlike the colon, the small intestine is meant to have relatively low bacterial levels. When that balance shifts—often due to underlying motility issues, infections, or other gut disruptions—bacteria begin fermenting carbohydrates too early in the digestive process. This fermentation produces gases that can be detected in your breath. The two primary gases we test for are hydrogen  and methane . These gases are produced by different types of bacteria: Hydrogen-producing bacteria  are more likely to cause symptoms like bloating, gas, and diarrhea. Methane-producing organisms  (technically archaea) are often associated with constipation and slowed gut motility. Hydrogen sulphide is a third gas that is not part of a standard SIBO test, but can be tested via the TrioSmart Breath test (not yet available in Ontario) Elevated levels of either gas can indicate an overgrowth in the small intestine, and help us tailor your treatment accordingly. How Is the SIBO Breath Test Done? One of the benefits of SIBO breath testing is that it's simple and non-invasive. Here’s what to expect: Pre-Test Preparation : For the most accurate results, you’ll follow a specific preparation protocol. This usually includes: A restricted diet 24-48 hours (determined by your doctor) before the test (typically consisting of white rice, eggs, fish, chicken, water and black coffee/plain tea). A 12-hour overnight fast before testing. No probiotics, antibiotics, or certain laxatives for at least 1–2 weeks before your test (depending on the type). The Test Itself : The test can be done either at home with a kit or in-clinic. You'll begin by collecting a baseline breath sample, then drink a sugar solution—typically lactulose  or glucose : Lactulose  is a synthetic sugar that isn’t absorbed in the small intestine, so it continues to move through the digestive tract and interacts with bacteria along the way. It's helpful for identifying overgrowth throughout the small intestine. Glucose  is absorbed more quickly in the upper small intestine, and is better for detecting overgrowth in the early segments. It generally is considered less likely to create false positives. Breath Collection : After drinking the solution, you’ll collect breath samples at regular intervals (usually every 20 minutes) for up to three hours. Each sample is analyzed for hydrogen and methane gas levels. Understanding Your Results Once your test is complete, we'll review your gas readings over time to identify patterns that may suggest bacterial overgrowth: Elevated Hydrogen Levels : This often reflects carbohydrate fermentation by hydrogen-producing bacteria. It’s most commonly associated with bloating, gas, and loose stools. Elevated Methane Levels : Suggests methane-dominant SIBO, which can slow intestinal transit and contribute to constipation. Flat-Line or Normal Results : A flat line may suggest hydrogen sulphide SIBO (which current tests don't detect), or it may indicate no bacterial overgrowth, prompting us to look at other potential causes of your symptoms. Correct interpretation of your results is key to effective treatment. I always take into account your symptom picture, health history, and testing timeline to ensure we’re addressing the true root cause. Why Work With a Naturopathic Doctor for SIBO Testing and Treatment? In my practice, digestive health isn’t just about symptom management—it’s about getting to the root . If you're experiencing chronic bloating, irregular stools, or unresolved gut discomfort, the SIBO breath test may be a critical step in understanding why. What sets my approach apart is the integration of advanced testing with personalized, natural treatment protocols . If your test is positive, we'll work together to develop a plan that may include herbal antimicrobials, diet modifications, motility support, and gut healing strategies. If you’re in Ontario and suspect SIBO may be impacting your health, we invite you to reach out. You don’t have to live with digestive discomfort—answers (and solutions) are possible. Note, SIBO testing can only be ordered for patients of Dr. Holmberg, so an initial appointment is necessary prior to ordering any testing. 📞 Call (647) 351-7282 to visit the calendar to book your appointment with Toronto Naturopathic Doctor, Dr. Courtney Holmberg , ND.

Feeling “Off” Since Stopping the Birth Control Pill? If you've noticed your libido has plummeted since stopping birth control — you're not alone. Many women are shocked to discover that their libido doesn’t bounce back once they go off the pill. As a naturopathic doctor focused on women’s health, I unfortunately see this concern more often than I'd like. The good news? There are options to help bring your libido (and hormones) back into balance. Let's look at the most common causes of low libido in women after stopping birth control Hormonal Imbalance: Low Testosterone, High Estrogen The birth control pill suppresses ovulation, and with it, your body’s natural production of testosterone  — one of the key drivers of low libido in women. After discontinuing the pill, testosterone can stay low, while estrogen dominance  (unopposed estrogen without enough progesterone) can increase. Signs of hormone imbalance causing low libido after the birth control pill: No sex drive or vaginal dryness Mood swings or irritability Irregular periods Fatigue or low motivation Options for natural support: Zinc and Maca Root can help support testosterone naturally. Vitex (chaste tree) can support progesterone production. Test your reproductive hormones  with a urinary DUTCH test for deeper insights Nutrient Depletion from the Birth Control Pill The pill depletes several nutrients critical for hormonal health and libido — especially B vitamins, magnesium, zinc, and CoQ10 . Without replenishment, your energy, mood, and desire all take a hit. Options for natural support: Take a high-quality multivitamin with activated B vitamins Replenish with magnesium bisglycinate and omega-3s Focus on a whole foods diet rich in leafy greens, legumes, nuts, and seeds Dysregulated Cortisol Chronic stress, poor sleep, burn-out, and post-pill hormone shifts can all lead to high or flatlined cortisol , which directly suppresses sexual desire. When your body is in “survival mode,” it puts libido last (especially for women). Options for natural support: Adaptogens like ashwagandha or rhodiola can be helpful, however I will always suggest testing before guessing when it comes to using therapies can that modify the natural pituitary pulsations of hormones. Meditation, breathwork, and blood sugar balancing meals Test your cortisol  with a 4-point salivary or DUTCH test Vaginal Dryness or Painful Sex Low estrogen or testosterone can thin the vaginal lining and reduce natural lubrication, making sex uncomfortable or painful — and understandably, this decreases desire. Options for natural support: Use a clean, hormone-free vaginal moisturizer like hyaluronic acid suppositories Support mucosal health with omega-7 (sea buckthorn) If necessary, hormone replacement using localized estrogen levels under guidance Your Body’s Still Rebalancing Post-Pill It can take 3–12 months  (or more) for your body to regulate after stopping hormonal contraception — especially if your period hasn’t returned yet. Libido often lags behind while the body finds equilibrium again. Options for natural support: Track your cycle to understand what phase you’re in Consider comprehensive hormone testing  to identify imbalances Work with a provider who supports your body’s individual needs When to Seek Help If it’s been several months since stopping the pill and your libido hasn’t returned — or if you’re also experiencing fatigue, PMS, mood changes, or irregular cycles — maybe it's time for a deeper look.Loss of libido after birth control is common — but not 'normal'. Your body is incredibly resilient and, with the right support, your hormones (and desire) can  return. As a Naturopathic doctor in Toronto, I offer comprehensive hormone testing and personalized support to restore your sexual wellness and confidence. 📞 Call (647) 351-7282 to visit the calendar to book your appointment with Toronto Naturopathic Doctor, Dr. Courtney Holmberg , ND.

What You Really Need to Know About Small Intestinal Bacterial Overgrowth If you’re experiencing daily bloating, gas, abdominal pain, or unpredictable bowel habits, you’re not alone—and it’s not "just IBS." One increasingly recognized cause of digestive distress is Small Intestinal Bacterial Overgrowth (SIBO) , a condition where excessive or misplaced bacteria colonize the small intestine. This overgrowth disrupts normal digestion and absorption, often mimicking or overlapping with other gut disorders like IBS, acid reflux, or food sensitivities. But with the rise in popularity of the term “SIBO” has come an increase in myths and misinformation. Let’s separate fact from fiction—using current evidence-based data—so you can better understand what’s happening in your gut and how to begin your journey toward lasting relief. Myth 1: SIBO Is Rare Truth: It’s more common than most people realize, especially in those diagnosed with IBS. A meta-analysis published in Gut and Liver found that up to 78% of IBS patients tested positive for SIBO using hydrogen and methane breath tests (1). Many people living with "IBS" may be managing symptoms without addressing the root cause. In my Toronto practice, I regularly see patients who have struggled with digestive symptoms and on and off various diets for years before discovering they were dealing with undiagnosed SIBO. Myth 2: SIBO Is an Infection Caused by “Bad Bacteria.” Truth: It’s not about what bacteria are present—it’s about where they are. The small intestine typically contains relatively few microbes compared to the colon. In SIBO, the bacteria are often normal commensals that have migrated from the large intestine to the small intestine, where they ferment carbohydrates too early in the digestive process. This fermentation produces gases like hydrogen, methane, or hydrogen sulphide, which cause bloating, distension, and altered bowel movements. That’s why simply killing bacteria with antibiotics or herbal antimicrobials is often not enough. The underlying issue is a breakdown in the body’s gut defence mechanisms. Myth 3: Antibiotics or Diet Alone Will Cure SIBO Truth: While prescription antibiotics (like rifaximin) or herbal antimicrobials (such as berberine, neem, or oregano oil) can reduce bacterial load, long-term resolution requires a comprehensive, individualized strategy. Evidence suggests that recurrence rates of SIBO are high (up to 45% within 9 months [2]), especially if underlying causes aren't addressed. An effective treatment plan typically includes: • Biofilm disruptors to weaken bacterial resistance • Motility agents to improve intestinal clearance (MMC support) • Digestive support (enzymes, bile acids, stomach acid) • Dietary guidance (such as low-FODMAP, SIBO-specific diets) • Stress and nervous system support • Careful use of probiotics (often spore-based or yeast-derived) Myth 4: Everyone with SIBO Should Take Probiotics Truth: Not all probiotics are helpful in SIBO, and some can make symptoms worse. While certain strains of probiotics have been shown to improve SIBO treatment and recurrence, some studies suggest that traditional lactobacillus-based probiotics can exacerbate symptoms in some cases (3). That’s because these strains may further contribute to fermentation in an already overpopulated small intestine. In contrast, Bacillus Coagulans (and/or other soil-based probiotics) or Saccharomyces boulardii (a beneficial yeast) may provide symptom relief in select cases without contributing to overgrowth. Myth 5: SIBO Happens Without a Reason Truth: SIBO is a symptom of an underlying dysfunction in the gastrointestinal system. To truly resolve and prevent recurrence, we must uncover what created the environment for overgrowth in the first place. Contributing factors can include: • Low stomach acid or pancreatic enzyme insufficiency • Impaired motility, especially the Migrating Motor Complex (MMC) • Bile insufficiency or gallbladder dysfunction • Structural issues (e.g., adhesions or ileocecal valve dysfunction) • Nerve or vagus dysfunction • Chronic stress • History of food poisoning, antibiotic use, or abdominal surgery This is where functional digestive testing (including breath testing and stool analysis) can guide targeted, root-cause interventions. Healing SIBO: An Individualized Approach In my practice, not only do I offer SIBO breath testing (including both hydrogen and methane gas analysis) and treatment, but a fully individualized treatment approach that considers the why, not just the what. Stool testing and other diagnostics are also always considered as part of the assessment, as many other concerns like hydrogen sulphide bacteria and visceral hypersensitivity can also mirror SIBO. If you're tired of living with bloating, discomfort, and unreliable digestion, there is a path forward. With the right testing, personalized protocols, and holistic support, SIBO can be effectively managed and often resolved. Ready to get to the root of your symptoms and feel like yourself again? Book a personalized consultation with Dr. Courtney Holmberg , ND — a leading Naturopathic Doctor in Toronto with a clinical focus on gut and hormonal health. 📅 Schedule your appointment online or call (647) 351-7282 to get started today. References: Tansel A, Levinthal DJ. Understanding Our Tests: Hydrogen-Methane Breath Testing to Diagnose Small Intestinal Bacterial Overgrowth. Clin Transl Gastroenterol. 2023 Apr 1;14(4):e00567. doi: 10.14309/ctg.0000000000000567. PMID: 36744854; PMCID: PMC10132719. •Lauritano, Ernesto C. M.D.1; Gabrielli, Maurizio Ph.D.1; Scarpellini, Emidio M.D.1; Lupascu, Andrea M.D.1; Novi, Marialuisa M.D.1; Sottili, Sandra Ph.D.2; Vitale, Giovanna M.D.1; Cesario, Valentina M.D.1; Serricchio, Michele M.D.1; Cammarota, Giovanni M.D.1; Gasbarrini, Giovanni M.D.1; Gasbarrini, Antonio M.D.1. Small Intestinal Bacterial Overgrowth Recurrence After Antibiotic Therapy. American Journal of Gastroenterology 103(8): p 2031-2035, August 2008. Chen WC, Quigley EM. Probiotics, prebiotics & synbiotics in small intestinal bacterial overgrowth: opening up a new therapeutic horizon! Indian J Med Res. 2014 Nov;140(5):582-4. PMID: 25579137; PMCID: PMC4311309.

If you flush after wine, get random headaches, wake with congestion you can’t explain, or feel reactive to “healthy” fermented foods, histamine intolerance (HIT) may be on your radar. Histamine is a powerful signalling molecule involved in immune defence, digestion (especially gastric acid secretion), neurotransmission, and vascular tone. Problems arise when histamine builds up faster than your body can break it down—often due to low diamine oxidase (DAO) activity, gut barrier disruption, nutrient insufficiencies, environmental triggers, medication effects, or imbalances in the gut microbiome that produce or fail to clear histamine. Here’s the hopeful part: emerging research and clinical experience suggest that targeted probiotic strategies—along with dietary and lifestyle support—may help rebalance histamine metabolism, calm reactivity, and rebuild food tolerance over time. This article walks you through the science we have (and don’t yet have), how to choose low-histamine or histamine-lowering probiotic strains, how to introduce them safely, and how to integrate them into a broader root-cause naturopathic care plan. If you searched “probiotics for histamine intolerance,” you’re in the right place. Bookmark this page for strain-by-strain guidance, diet tips, and when to consider DAO support. Table of Contents Histamine Intolerance 101 Where Does Excess Histamine Come From? Common Symptoms & Patterns How Is Histamine Intolerance Assessed? Gut Microbiome & Histamine: Why Probiotics Matter Probiotics for Histamine Intolerance: What We Know How to Introduce Probiotics When You’re Reactive Low-Histamine Diet: Reset, Not Forever Supporting DAO & Gut Integrity Histamine Intolerance Treatment Approach FAQs: Probiotics & Histamine Intolerance Histamine Intolerance 101 Histamine intolerance (HIT) isn’t an allergy—it’s a load issue. When total histamine exposure (from food, gut bacteria, and endogenous immune release) exceeds your body’s ability to break it down, symptoms appear. The primary histamine-degrading enzyme in the gut is diamine oxidase (DAO). When DAO is low, overwhelmed, or inhibited, histamine accumulates, moves across the gut barrier, and circulates systemically. Fast facts HIT prevalence is uncertain; estimates range from <1% to several percent, but underdiagnosis is likely. Symptoms are multi-system: gut, skin, respiratory, neurological, cardiovascular, and hormonal. Histamine load is cumulative: a borderline meal may be fine on a low-symptom day but trigger a flare when combined with stress, alcohol, or seasonal allergies. Where Does Excess Histamine Come From? Excess histamine burden typically arises from one or more of the following contributors: Source Mechanism Example Triggers Dietary histamine Direct intake from aged, fermented, leftover, canned, smoked, or processed foods Wine, sauerkraut, aged cheese, cured meats, fish not frozen on catch Histamine-releasing foods Trigger mast cells to release histamine (not necessarily high in it) Citrus, strawberries, chocolate (variable) DAO blockers Reduce your ability to degrade histamine Alcohol, some energy drinks, black/green tea (individual) Low DAO production Genetic variants (AOC1 gene), intestinal damage, nutrient gaps Celiac, IBD, SIBO, and chemotherapy effects Histamine-producing gut bacteria Some species produce histamine or other biogenic amines Overgrowth states: dysbiosis Medications Some suppress DAO or trigger histamine release Certain NSAIDs, antibiotics, and muscle relaxants (drug-specific) Common Symptoms & Patterns Histamine intolerance is highly individual. Look for clustered, multi-system symptoms that flare with high-histamine meals, alcohol, stress, or hormone shifts. Digestive:  bloating, abdominal pain, diarrhea, nausea, reflux. Skin:  flushing, itching, hives, eczema flares. Respiratory/ENT:  runny or congested nose, sneezing, itchy eyes, throat tightness. Neurological:  headaches, migraines, dizziness, “hangover” feeling after eating or drinking. Cardiovascular:  palpitations, blood pressure swings. Hormonal & Cycle-Related:  PMS intensification, menstrual migraines. Anxiety-like Flares:  restlessness, irritability, wired-but-tired after meals. Pattern clue:  Symptoms that vary day to day, worsen with leftovers/restaurant meals/alcohol, and improve on a short low-histamine diet trial often warrant further evaluation. How Is Histamine Intolerance Assessed? There’s no single gold-standard lab. Diagnosis is clinical—based on history, symptom tracking, response to a structured low-histamine elimination and reintroduction, and ruling out mimicking conditions (IgE food allergy, celiac, IBD, chronic infections, MCAS, SIBO, mould exposure, etc.). Supporting tools may include: Serum DAO activity:  Low values may correlate with symptom severity in some patients, but normal values don’t rule HIT out. Lab variability is common. Symptom/food journals:  Track triggers, timing, and cumulative load. Targeted functional testing:  SIBO breath testing, stool microbiome (strain-level if possible), intestinal permeability & inflammation markers, nutrient status (B6, copper, zinc—cofactors for DAO activity). Trial of low-histamine diet  (typically 2–4 weeks) followed by structured reintroduction. Therapeutic trial of DAO enzyme  with higher-risk meals to see if symptoms improve. Clinical pearl:  DAO levels tend to track with response to treatment more than with strict yes/no diagnosis. Use them as one data point, not the decision-maker. Gut Microbiome & Histamine: Why Probiotics Matter Your gut is both a source and a sink for histamine. Certain bacteria possess the histidine decarboxylase (HDC) genes that convert histidine to histamine. Others contribute indirectly by influencing gut permeability, immune tolerance, and inflammatory tone. Dysbiosis—especially reduced beneficial butyrate producers and overgrowth of histaminogenic species—appears more common in patients reporting histamine intolerance. Probiotics can help at multiple levels: Compete with or crowd out histamine-producing bacteria. Support tight junction integrity and reduce antigenic load crossing the gut barrier. Produce short-chain fatty acids (SCFAs) and other metabolites that modulate immune signalling. Down-regulate inflammatory mast cell activation and histamine receptor expression (strain-specific). In some cases, increase DAO activity indirectly (early data; not proven across strains). Because the research is still developing, probiotic selection is best guided by strain data + clinical tolerance rather than internet myth. Let’s dig in. Probiotics for Histamine Intolerance: What We Know Important:  Effects are strain-specific, not just species-specific. Not every Lactobacillus plantarum behaves the same way. When possible, choose products that list strain IDs (e.g., Bifidobacterium longum BB536; Lactobacillus rhamnosus GG). Below is an evidence-informed (and clinic-tested) guide to selecting probiotic categories when histamine intolerance is suspected. Low-Histamine / Histamine-Lowering Bifidobacterium Strains Why they matter:  Many Bifidobacterium species support gut barrier repair, reduce inflammatory signalling, and may help reduce histamine sensitivity indirectly. Some combination products demonstrate benefit in allergy symptom scores, a histamine-mediated process. Commonly used strains in low-histamine protocols: Bifidobacterium longum (including subspecies longum BB536; immune modulation; gut barrier support). Bifidobacterium infantis (tolerability in sensitive guts; anti-inflammatory signalling). Bifidobacterium bifidum (mucosal immune crosstalk). Bifidobacterium breve (broad gut support; often included in blends). Clinical use tips:  Start with a single-strain bifido or a bifido-dominant blend if very reactive. Use powder or low-dose capsule titration (sprinkle method) for sensitive patients. Lactobacillus plantarum & Lactobacillus rhamnosus These two are among the most frequently recommended probiotics for histamine intolerance because of their immune-calming potential. L. plantarum Supports the intestinal barrier and may reduce inflammatory cytokines. Included in multi-strain formulas shown to improve allergy-related quality-of-life scores. Often well tolerated even in moderately histamine-reactive patients. L. rhamnosus  (notably strain GG) Extensively researched for gut and immune health. It may help modulate IgE-related reactivity and histamine receptor expression. Good “first Lactobacillus” to trial after bifido tolerance is established. Saccharomyces boulardii & Spore-Based Options A non-bacterial probiotic yeast, S. boulardii is often tolerated when bacterial probiotics flare symptoms. Early data and practitioner experience suggest possible support for intestinal enzyme function (including DAO), gut barrier repair, and pathogen crowd-out. It’s a useful bridge for patients who react even to low-histamine bacterial strains. Spore-forming Bacillus species (e.g., B. coagulans, B. subtilis blends) can help diversify the microbiome and support immune tolerance; however, sensitivity varies. Introduce late and low in highly reactive cases. The Lactobacillus reuteri Paradox You’ll often see L. reuteri listed as a “histamine producer”—and that’s partly true: some strains can produce histamine locally in the gut. Paradoxically, that produced histamine may down-regulate inflammatory TNF-α signalling via specific histamine receptors, yielding an anti-inflammatory effect in experimental models. Translation: L. reuteri isn’t automatically off-limits; it’s just not a first-line strain when symptoms are unstable. Reserve for later-stage gut rebuilding if clinically indicated. What About Multi-Strain Blends? Multi-strain “histamine smart” blends (often bifido-heavy, with carefully selected low-histamine lactobacilli) can be effective after individual tolerance is confirmed. Examples on the market combine B. longum, B. infantis, B. bifidum, B. breve, L. plantarum, L. salivarius, and sometimes S. boulardii. For sensitive patients, I typically: Confirm tolerance to one bifido strain. Layer in a compatible Lactobacillus (plantarum or rhamnosus). Transition to a targeted blend if the goal is long-term microbiome diversity. How to Introduce Probiotics When You’re Reactive Histamine-sensitive patients often react to “normal” probiotic dosing. Use a low-and-slow titration ladder: Step 1 – Symptom Baseline:  Track 3–5 days of usual symptoms, diet, and bowel function. Step 2 – Start Single Low-Histamine Strain:  Open capsule; take 1/16–1/8 of the dose in water with food every other day for three doses. Step 3 – Gradual Up-Titration:  If tolerated, increase by small increments every 3–4 doses (not daily) until full label dose or clinically effective dose reached. Step 4 – Observe for 7–10 Days:  Watch for improvements: less flushing after meals, better stool form, reduced reactivity to borderline foods. Step 5 – Add Second Strain Category:  Repeat process; do not stack two new strains at once. If Reactions Occur:  Pause 3–5 days; restart at half prior tolerated amount; consider switching strain category (e.g., from Lactobacillus to Bifido or to S. boulardii). Clinician note:  Many “reactions” are actually die-off, motility change, or GI immune recalibration. Distinguish transient gas/bloating from reproducible hives, migraines, or tachycardia. Low-Histamine Diet: Reset, Not Forever A therapeutic low-histamine reset (2–4 weeks) can calm symptoms enough to reintroduce gut-healing foods and probiotics. Long-term, ultra-restrictive histamine elimination risks nutrient deficiency, microbiome loss of diversity, and food fear. Core Principles Emphasize freshly prepared foods; freeze leftovers immediately in portion sizes. Avoid long-storage proteins (aged, smoked, cured, deli meats) during reset. Rotate produce; don’t over-restrict fruits/veg without cause (some low histamine lists out there can be excessive and unnecessary) Trial higher histamine foods later (if/when stable) in teaspoon (or what I sometimes refer to as micro-dosed) amounts. Use a food + symptom tracker to identify threshold patterns rather than permanent “never” lists. Common higher-histamine or triggering foods during the reset:  alcohol, fermented foods (sauerkraut, kombucha), aged cheeses, cured/processed meats, smoked fish, leftover meats, bone broth simmered very long, pickles, vinegar-heavy dressings, tomatoes, spinach, eggplant, avocado (variable), canned fish. Generally lower histamine (when fresh):  freshly cooked chicken/turkey, freshly frozen fish, most fresh leafy greens except spinach, cooked root vegetables, gluten-free grains (rice, quinoa, millet, buckwheat), pears, apples, blueberries, most herbs. Supporting DAO & Gut Integrity Because histamine load depends on both input and clearance, supporting DAO and gut repair can expand tolerance. DAO Support Strategies DAO Enzyme Supplements:  Use with higher-histamine meals (eating out, parties, wine & cheese nights). Not a cure—an assist. Nutrient Cofactors:  DAO synthesis and activity require adequate vitamin B6, copper, zinc, vitamin C, and possibly manganese. Reduce DAO Blockers:  Minimize or space alcohol, certain teas/energy drinks, and medications known to interfere when possible (always consult prescribing physician). Gut Repair & Mast Cell Calming Adjuncts Target SIBO, post-infectious IBS, or overgrowths contributing to dysbiosis. Use anti-inflammatory foods: omega-3 rich fish (fresh), ground flax, chia; polyphenol-rich but low-histamine produce. Consider quercetin, vitamin C, and bromelain combinations for mast cell modulation (case-by-case, always consult your naturopath before introducing supplements). Histamine Intolerance Treatment Approach Below is the phased framework I use in the clinic when supporting patients with suspected histamine intolerance. Phase A – Assess Symptom inventory across body systems. Diet & trigger review (alcohol, leftovers, fermented foods, supplements). Medication screen for DAO interference. Labs as appropriate: serum DAO activity, nutrient cofactors, SIBO breath, stool microbiome, inflammatory & barrier markers. Phase B – Reduce Load 2–4 week low-histamine reset. Remove/discontinue (temporarily) high-risk foods and alcohol. Initiate short-term DAO enzyme with restaurant meals. Phase C – Rebuild Gut Terrain Introduce a single low-histamine probiotic strain (bifido-first for most sensitive patients). Add targeted prebiotic fibres only after acute symptoms calm (acacia fibre, partially hydrolyzed guar gum if tolerated). Address dysbiosis/SIBO with herbal or antimicrobial protocols as indicated. Phase D – Rebalance Immune Response Layer in second/third probiotic categories (L. plantarum, L. rhamnosus; later S. boulardii or spore-based). Add mast cell-stabilizing nutrients (quercetin, luteolin blends) when needed. Restore fermented foods in micro-doses to support microbial diversity. Phase E – Reintroduce & Personalize Systematic reintroduction of moderate-histamine foods; identify threshold. Shift diet toward diversity, not restriction . Maintain symptom-aware lifestyle (stress, sleep, menstrual cycle tracking, alcohol spacing). FAQs: Probiotics & Histamine Intolerance Do probiotics always help with histamine intolerance? Not always—but the right strain at the right time often reduces symptom flares over 6–12 weeks. Some strains may worsen symptoms initially; that’s why guided titration and expert guidance matter. Which probiotic should I start with if I’m very sensitive? You should typically start with a single-strain Bifidobacterium (such as B. longum or B. infantis) at a fraction of the label dose. If tolerated, I layer in L. plantarum or L. rhamnosus. Can I take probiotics if I have SIBO and histamine intolerance? Yes—but sequence matters. Treating SIBO often reduces histamine symptoms and eliminates the possible underlying cause. Use S. boulardii or spore-based formulas carefully, and consider starting it post-antimicrobial therapy. Are fermented foods always bad? No. They’re naturally high in histamine, but once your system is more stable, you may tolerate small, frequent amounts better than large, infrequent servings. Always reintroduce slowly. How long before I notice improvement? Some patients report reduced flushing and headaches within 2–3 weeks of load reduction + probiotic support; broader food tolerance often improves over 3–6 months. Work With Dr. Courtney Holmberg, ND in Toronto Histamine intolerance can be frustrating, isolating, and confusing—especially when “healthy” foods make you feel worse. I help patients across Ontario identify root causes, calm reactivity, and rebuild tolerance using a structured, evidence-informed naturopathic protocol that includes diet, targeted probiotics, DAO support, mast cell modulation, and gut repair. Ready for personalized care? Book an appointment at our Toronto Naturopathic Clinic . Ask about gut microbiome & histamine testing panels. Get a customized probiotic & reintroduction plan that fits your lifestyle. Call:   (647) 351-7282 Practice:   Dr. Courtney Holmberg, ND – Toronto Naturopathic Doctor www.courtneyholmbernd.ca

Heartburn is one of the most common digestive complaints I see in clinic. That burning sensation in the chest or throat—often after meals—can be caused by certain foods, stress, or lifestyle habits. While medications may offer quick relief, they don’t address why heartburn is happening in the first place. The good news? There are safe, effective natural treatments for heartburn  that work with your body to reduce symptoms, heal irritated tissues, and prevent flare-ups. A Naturopathic Doctor in Toronto focuses on identifying and treating the root cause, so relief is lasting—not just temporary. What is the Goal of Natural Treatment for Heartburn? Naturopathy blends modern medical science with natural therapies—like nutrition, herbal medicine, and lifestyle counselling—to restore balance and help the body heal. For heartburn (also called acid reflux or GERD), naturopathic care looks beyond stomach acid levels alone. Common contributors include: Food triggers and meal timing Weak digestive function Stress and nervous system imbalance Gut microbiome disruptions Inflammation in the esophagus or stomach By addressing these underlying issues, we can reduce both the frequency and severity of symptoms naturally. Diet Changes for Natural Heartburn Relief Your diet directly impacts acid reflux. A personalized naturopathic heartburn relief plan might include: Avoiding common triggers:  Spicy, fried, citrus-based, tomato-based, and caffeinated foods. Eating smaller, more frequent meals:  Prevents excess stomach pressure and reflux. Staying hydrated between meals:  Sipping water outside of mealtime helps maintain healthy digestion. Making small, consistent food changes is often the most impactful step in a natural treatment for heartburn. Herbal Remedies for Heartburn Several herbs have been shown to ease acid reflux naturally by soothing and protecting the digestive tract: Antinflammatories like Ginger:  Supports healthy digestion and reduces inflammation. Nervines like Chamomile:  Anti-inflammatory and calming—ideal as an after-dinner tea. Demulcents like Deglycyrrhizinated Licorice (DGL):  Helps protect and heal irritated mucosal tissues. These herbal remedies for heartburn can be tailored to your specific symptoms and health history. Stress Management to Prevent Acid Reflux Stress is a well-known reflux trigger, increasing stomach acid production and slowing digestion. Natural stress-reduction techniques include: Mindful breathing before meals  to support the “rest-and-digest” state. Gentle yoga or stretching  to relax the nervous system. Prioritizing quality sleep  to reduce overall stress load. Reducing stress often leads to noticeable improvement in reflux frequency and intensity. Probiotics for Digestive Health A healthy gut microbiome plays a vital role in preventing acid reflux and supporting digestion. Probiotic-rich foods and supplements can help restore balance and reduce inflammation. Options include: Yogurt or kefir (dairy or plant-based) Sauerkraut, kimchi, and other fermented vegetables Miso and tempeh When considering probiotics for heartburn, they should always include at least one of the following strains: 1. Lactobacillus gasseri LG21 Evidence:  Clinical trials in Japan have shown LG21 can help reduce symptoms of functional dyspepsia and reflux by improving gastric emptying and suppressing H. pylori overgrowth (a known reflux trigger). How it helps:  Enhances stomach mucosal protection and reduces acid backflow. 2. Lactobacillus reuteri DSM 17938 Evidence:  It has been shown to reduce regurgitation frequency in infants and improve gut motility in adults. How it helps:  Increases mucosal barrier health and helps regulate stomach emptying time. 3. Lactobacillus rhamnosus GG (LGG) Evidence:  Supports gut barrier repair, reduces inflammation, and may reduce esophageal irritation in reflux patients. How it helps:  Strengthens the gut lining and modulates immune-driven inflammation in the esophagus. 4. Bifidobacterium lactis HN019 Evidence:  Improves intestinal motility, which may prevent delayed gastric emptying (a common reflux trigger). How it helps:  Reduces bloating and post-meal pressure that can push stomach acid upward. 5. Lactobacillus plantarum 299v Evidence:  Known to reduce gut permeability (“leaky gut”), improve digestion, and reduce gas/pressure in the stomach. How it helps:  By easing bloating, it can indirectly reduce acid reflux episodes. A customized probiotic plan can make a significant difference in natural remedies for acid reflux. Lifestyle Habits That Support Heartburn Relief Small daily habits can make a big difference in keeping reflux at bay: Avoid lying down for 2–3 hours after eating Maintain a healthy weight  to reduce abdominal pressure Quit smoking , which weakens the lower esophageal sphincter The Bottom Line: A Holistic Approach Works Best Heartburn is your body’s way of signalling a deeper imbalance in digestion. Instead of masking symptoms with medication, a natural treatment for heartburn works to correct the cause—whether it’s food triggers, stress, or microbiome health—so relief is lasting. If you’re looking for support to heal your digestion naturally, book a consultation with Dr. Courtney Holmberg, Toronto Naturopathic Doctor, to help you create a personalized plan that works for your lifestyle. Call (647) 351-782 or book your consultation today to schedule your visit here.

Let’s be honest - hair is often a defining feature of our appearance and an extension of our identity. For many women, our hair is also a means of self-expression. That's why hair loss can be very distressing and impact self-esteem. There are various reasons why women experience hair loss, ranging from genetics to lifestyle factors. In this blog, we will explore the most common causes of women's hair loss and shed light on potential solutions. Androgenetic Alopecia (Female Pattern Hair Loss) Androgenetic alopecia, also known as female pattern hair loss, is one of women's most prevalent causes of hair loss. Androgens are a group of hormones, including testosterone, which are predominant in men but are also produced in smaller amounts in women. Hair follicles in the scalp have androgen receptors, which means they can be influenced by these hormones. In some cases, when the balance between androgens and other hormones shifts, hair follicles can become more sensitive to the androgens. This increased sensitivity can lead to a process called "miniaturization," where hair follicles shrink over time and produce thinner, shorter, and less pigmented hair strands. Genetics plays a significant role in determining susceptibility to this condition. Conventional treatment options range from topical minoxidil solutions to prescription medications like spironolactone and finasteride, but often only help while in use and may not resolve the issues long term. Nutritional Deficiencies Vitamins and minerals are essential for hair growth and maintenance. Deficiencies in nutrients like iron, biotin, zinc, and vitamin D can lead to hair loss. Iron is often the most common cause seen in practice, with research suggesting approx 60% of individuals experiencing hair loss present with iron deficiencies. A balanced diet rich in lean proteins, nuts and seeds, vegetables, and dark leafy greens can help combat hair loss due to nutritional deficiencies. Hormonal Changes Hormonal fluctuations can also play a substantial role in women's hair loss. Hormones naturally fluctuate in women due to various life stages such as puberty, pregnancy, postpartum, and menopause. These fluctuations can impact the hair growth cycle. During pregnancy, for example, higher estrogen levels prolong the growth phase (anagen) of the hair cycle, resulting in fuller hair. However, estrogen levels drop rapidly after childbirth, and many hairs enter the resting (telogen) phase simultaneously, leading to postpartum hair shedding. Hormonal changes during menopause can also lead to hair thinning due to decreased estrogen levels and potential androgen dominance. Conditions such as polycystic ovary syndrome (PCOS), thyroid disorders (hypothyroidism and hyperthyroidism), and chronic stress can also lead to hair thinning. Treating the underlying hormonal imbalance often results in improved hair health. Telogen Effluvium Telogen effluvium is a reversible condition that occurs when there is an abrupt shift in the hair growth cycle. This shift leads to increased hair follicles entering the resting (telogen) phase, followed by shedding. Common triggers include significant physical or emotional stress, major surgeries, rapid weight loss, childbirth, and certain medications. The hair loss is diffuse and occurs all over the scalp. While not much can be done to immediately reverse the shedding, managing the underlying cause and ensuring a balanced diet rich in vitamins and minerals can aid hair regrowth. Traction Alopecia Traction alopecia is a form of hair loss caused by repeated pulling or tension on the hair follicles. Tight hairstyles like braids, weaves, and ponytails can lead to hair loss, particularly around the hairline and temples. Avoiding tight hairstyles and giving hair regular breaks can prevent further damage. Medical Conditions and Medications Certain medical conditions such as alopecia areata (an autoimmune disorder), lupus, and scalp fungal infections can lead to hair loss. Additionally, some medications used to treat cancer, depression, arthritis, and high blood pressure can have hair loss as a side effect. Stress Chronic stress can disrupt the normal hair growth cycle. Elevated cortisol (aka our ‘stress’ hormone) disrupts the normal hair growth cycle by pushing more hair follicles into the resting phase, resulting in hair shedding. Practicing stress management techniques such as meditation, yoga, and deep breathing can help mitigate its effects on hair health. Hair loss in women can result from a combination of genetic, hormonal, nutritional, and lifestyle factors. Understanding the root causes of hair loss is the first step toward finding effective solutions. If you're experiencing significant hair loss, it's advisable to consult your healthcare professional to identify the underlying cause, as it may often not be one factor in isolation causing the hair loss, and more importantly, hair regrowth may not occur under the root cause has been accurately addressed. If you aren’t sure what to do about hair loss, call (647) 351-7282 for a consultation with Dr. Courtney Holmberg, a Naturopathic Doctor in Toronto . Dr. Holmberg will assist in getting answers as to why your hair is falling out and solutions to address the issue and improve your overall health. Make an appointment today to learn more about testing and a natural approach to health. References: Treister-Goltzman Y, Yarza S, Peleg R. Iron Deficiency and Nonscarring Alopecia in Women: Systematic Review and Meta-Analysis. Skin Appendage Disord. 2022 Mar;8(2):83-92. doi: 10.1159/000519952. Epub 2021 Nov 19. PMID: 35415182; PMCID: PMC8928181. Ho CH, Sood T, Zito PM. Androgenetic Alopecia. [Updated 2022 Oct 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430924 Birch MP, Lalla SC, Messenger AG. Female pattern hair loss. Clin Exp Dermatol. 2002 Jul;27(5):383-88. doi: 10.1046/j.1365-2230.2002.01085.x. PMID: 12190638. Sinclair R, Patel M, Dawson TL Jr, Yazdabadi A, Yip L, Perez A, Rufaut NW. Hair loss in women: medical and cosmetic approaches to increase scalp hair fullness. Br J Dermatol. 2011 Dec;165 Suppl 3:12-8. doi: 10.1111/j.1365-2133.2011.10630.x. PMID: 22171680.