Endometriosis is one of the most underdiagnosed and misunderstood conditions impacting women's reproductive health. It affects an estimated 10% of women of reproductive age, yet many go years—sometimes decades—without a proper diagnosis. This condition not only causes chronic pelvic pain and severe menstrual symptoms but is also a major contributor to infertility. As a naturopathic doctor in Toronto , I aim to help you better understand the root causes of endometriosis, the tools we use to assess it, and the integrative treatment strategies available to support your health, fertility, and quality of life. What Is Endometriosis? Endometriosis occurs when tissue similar—but not identical—to the endometrial lining of the uterus begins to grow outside the uterus. This tissue is responsive to hormonal changes, especially estrogen, and undergoes cyclical inflammation and bleeding in response to your menstrual cycle. Common areas where endometriosis can form include: The ovaries Fallopian tubes Pelvic peritoneum Uterosacral ligaments Bladder or bowel In rare cases, even distant organs like the lungs This chronic inflammation leads to scarring, adhesions (bands of fibrous tissue that bind organs together), and often, significant pain. What Causes Endometriosis? The exact cause of endometriosis remains unclear, but current research points to a multifactorial origin. The leading hypotheses include: Retrograde menstruation : Menstrual blood flows backward through the fallopian tubes into the pelvic cavity, carrying endometrial-like cells. Immune dysfunction : An altered immune response may fail to clear misplaced endometrial cells, allowing them to implant and grow. Estrogen dominance : Elevated estrogen levels or poor estrogen detoxification can promote the growth of endometrial tissue. Genetic factors : There is often a family history of endometriosis, suggesting inherited susceptibility. Environmental toxins : Exposure to endocrine-disrupting chemicals (like dioxins or phthalates) may increase the risk of developing the condition. Common Symptoms to Watch For Endometriosis presents differently for each woman, and the severity of symptoms doesn’t always correlate with the extent of the disease. If you're experiencing the following signs, don’t dismiss them as "normal period pain": Severe menstrual cramping that affects your ability to work or function Chronic pelvic pain outside of menstruation Pain during intercourse, especially deep penetration Pain with bowel movements or urination (particularly during menstruation) Heavy or irregular menstrual bleeding Gastrointestinal symptoms such as bloating, nausea, constipation, or diarrhea Fatigue and low energy, often cyclical How is Endometriosis Diagnosed? While laparoscopic surgery remains the gold standard for a definitive diagnosis, non-invasive tools like advanced ultrasound imaging are becoming increasingly valuable in the diagnostic process. Ultrasound Techniques Transvaginal ultrasound, especially when performed by a skilled sonographer trained in endometriosis detection, can identify: Ovarian endometriomas ("chocolate cysts") Deep-infiltrating lesions Uterosacral ligament nodules Adhesions causing organ tethering When combined with a thorough clinical history and pelvic exam, imaging can often suggest a strong likelihood of endometriosis, even without surgery. That said, superficial peritoneal lesions often go undetected without laparoscopy, which is why clinical symptoms remain a key part of the diagnostic process. The Impact of Endometriosis on Fertility Endometriosis can impair fertility in several ways: Anatomical distortion : Adhesions may block the fallopian tubes or impair egg pickup. Ovarian dysfunction : Endometriomas can damage ovarian reserve and reduce egg quality. Inflammation : Chronic pelvic inflammation creates an environment that may be hostile to sperm, eggs, or implantation. Hormonal imbalance : Disrupted progesterone signalling and estrogen dominance can affect ovulation and implantation. Studies show that up to 50% of women with infertility may have endometriosis, making early recognition and treatment essential for preserving reproductive health. Treatment Options: A Functional and Integrative Approach Treatment depends on your symptoms, fertility goals, and how the condition is affecting your quality of life. Conventional medical options include: Hormonal therapies : Birth control, progestins, or GnRH agonists to suppress menstruation and slow tissue growth Surgical intervention : Laparoscopic excision of endometrial lesions, which offers symptom relief and may improve fertility outcomes, but has a high risk of regression. Pain management : NSAIDs or other analgesics But symptom management isn’t enough—we must also address the underlying drivers of inflammation, hormone imbalance, and immune dysfunction. Natural Strategies to Support Endometriosis While endometriosis isn’t “curable,” natural therapies can reduce symptoms, slow progression, and support fertility. Nutrition Anti-inflammatory diet : Emphasize wild fish (omega-3s), leafy greens, berries, turmeric, flax, and cruciferous vegetables. Limit : Red meat, alcohol, and ultra-processed foods, all of which can promote inflammation and estrogen imbalance. Targeted Supplements N-acetylcysteine (NAC) : Reduces oxidative stress and modulates inflammation. One study showed NAC reduced endometrioma size after 3 months. Turmeric (Curcumin) : Natural anti-inflammatory and COX-2 inhibitor. DIM or Calcium-D-glucarate : Supports estrogen detoxification. Omega-3 fatty acids : Shown to reduce menstrual pain and systemic inflammation. Magnesium + B6 : May reduce cramps and balance estrogen metabolism. Lifestyle Exercise:  This one is key! A 2017 study in the Journal of Physical Therapy Science found that low-impact aerobic exercise reduced pain intensity and improved quality of life in women with chronic pelvic pain due to endometriosis, and a 2019 review in Reproductive Sciences noted that physical activity can modulate immune and inflammatory responses, which may indirectly reduce lesion activity and pain in endometriosis patients. Practice restorative movement (yoga, Pilates, walking) to reduce cortisol and pelvic congestion. Sleep:  Prioritize sleep and stress reduction, which modulate the immune system and inflammation. If you’re struggling with unexplained pelvic pain, irregular cycles, or infertility, you deserve answers—and a plan that goes beyond symptom suppression. Naturopathic support for endometriosis combines comprehensive testing with target and individualized natural therapies to support your body’s inflammatory and hormonal cycles. Whether you're seeking to reduce pain, preserve fertility, or prepare for conception, living with endometriosis doesn't mean accepting your concerns as your normal. Call (647) 351-7282 to discuss your endometriosis concerns with Dr. Courtney Holmberg , Toronto-based Naturopathic Doctor.

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.

From cold plunges to contrast showers, cold therapy has become a mainstream wellness trend. It's all over TikTok and Instagram—but unlike most trends, this one actually has some science behind it. As a Naturopathic Doctor , I’m always interested in zero or low cost therapies that tap into the body’s innate ability to heal—and cold exposure is no exception. But like any intervention, it’s not universally beneficial, and the female body has unique considerations we can’t ignore. Let’s unpack the researched benefits (and limitations) of cold therapy for women’s hormones, muscle development, recovery, and metabolism, along with what you should know before diving in. Cold Exposure & Hormonal Health in Women Cold therapy triggers a surge in norepinephrine, a catecholamine hormone involved in alertness, mood, and metabolism. This hormonal response can support mental clarity and resilience, and may have therapeutic potential for women navigating mild depression, PMS-related mood swings, or burnout. However, chronic or excessive cold stress may negatively affect hormone balance, particularly in women with already taxed adrenals, low body fat, or irregular cycles. Inadequate caloric intake paired with intense cold exposure may blunt ovulation or lower progesterone levels over time. Bottom line: A little cold stress can build resilience and boost mood, but overdoing it may dysregulate your cycle. If you're already dealing with hypothalamic amenorrhea, adrenal dysfunction, or thyroid imbalances, approach cold exposure with caution. Cold Therapy & Muscle Recovery in Female Bodies For active women, cold therapy can be a powerful tool for post-exercise recovery. Ice baths, cold showers, or cryotherapy may: Reduce delayed-onset muscle soreness (DOMS) Lower inflammation and tissue swelling Speed up return to training However, there's nuance here: studies suggest that immediate cold exposure after strength training may blunt muscle protein synthesis and hypertrophy—especially important for women trying to build lean mass. My advice: If your goal is muscle growth, skip the ice bath right after lifting. Instead, use it on rest days or after endurance workouts to speed up recovery without compromising gains. Cold Therapy, Metabolism & Body Composition One of the more interesting effects of cold exposure is its ability to activate brown fat, a metabolically active type of fat that burns calories to generate heat. In women, this activation may support: Improved insulin sensitivity Better glucose control A modest increase in resting metabolic rate It’s not a magic bullet for fat loss, but it can complement a well-rounded metabolic health strategy. Consistency, not intensity, matters most. Additional Benefits Worth Mentioning Mood & Resilience:  That cold shock increases dopamine and endorphins, which may explain the post-plunge high. Some women report fewer anxiety symptoms and better mental clarity after regular use. Sleep Quality:  Cooling the core body temperature before bed (even with a cold shower) may improve deep sleep cycles and reduce nighttime wakeups. Immune Function:  Emerging research links cold exposure to a modest increase in white blood cell activity, potentially helping your immune system stay on alert. Cold Therapy Risks—Especially for Women While cold exposure can be highly beneficial, it’s not for everyone, and the risks increase if it’s done unsafely or without proper adaptation: Cold shock & hyperventilation:  Never practice breath holds or forced hyperventilation before cold plunges—this can lead to shallow water blackouts. Thyroid & adrenal considerations:  Women with hypothyroidism, adrenal insufficiency, or very low body fat may struggle with cold regulation and could see worsening fatigue or hormonal disruption. Cycle sensitivity:  Some women find cold plunges increase menstrual cramping or dysregulate their cycles if done excessively or during certain phases. Start with shorter exposures at moderate temps (10–15°C or 50–59°F) for 1–2 minutes. Work your way up, and always listen to your body. What does the research show to be most beneficial in terms of time and temperature? 11 total minutes per week, 10°C of full body exposure. Final Thoughts: Is Cold Therapy Right for You? Cold therapy has a lot to offer—from faster recovery and better sleep to a stronger, more resilient nervous system. But women need to take a hormone-aware approach, especially if your goal includes balancing your cycle, building muscle, or supporting metabolism. As always, individuality matters. If you’re interested in personalized ways to optimize your hormones, metabolism and mental health, reach out to Toronto Naturopathic Doctor, Dr. Courtney Holmberg at (647) 351-7282 or  book an appointment online .

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.

We all know diet and exercise are key ingredients to weight loss. But an often overlooked and equally important ingredient is your sleep and stress. Without a healthy sleep routine and regulated stress levels, cortisol can climb, and it may be the factor keeping you from your weight loss goals. If you struggle with stubborn belly fat, fatigue, or intense cravings—despite eating well and exercising— it could be your cortisol levels at play. As a naturopathic doctor specializing in women’s health, digestion, and hormones, I (unfortunately) see this pattern all the time. Understanding how cortisol impacts weight gain (and learning how to balance it naturally) is the missing piece for many women trying to optimize their weight. How Cortisol Affects Your Weight Cortisol, often referenced as the “stress hormone,” is produced by your adrenal glands in response to daylight, exercise, and stress. It plays a key role in energy regulation, blood sugar balance, and inflammation. In small amounts, it’s helpful. But when stress is chronic—whether from work, lack of sleep, over-exercising, or even poor diet—cortisol levels stay elevated for too long, leading to: Increased fat storage : Cortisol signals your body to store fat, particularly in the abdominal area. This is because your body perceives chronic stress as a threat and shifts into energy conservation mode, making weight loss more difficult. Insulin resistance : Prolonged cortisol elevation can lead to blood sugar imbalances, making your cells less responsive to insulin. This can contribute to weight gain, increased cravings, and even pre-diabetes over time. Slower metabolism : High cortisol can suppress thyroid function (by increasing reverse T3), slowing down your metabolic rate and making it harder to burn calories efficiently. Muscle breakdown : Chronically elevated cortisol promotes muscle catabolism, breaking down muscle tissue for energy. This not only makes toning up more difficult but also reduces overall metabolic efficiency since muscle is key for burning calories at rest. Increased hunger and cravings : Cortisol increases ghrelin (the hunger hormone) while decreasing leptin (the satiety hormone), leading to increased cravings, especially for sugar and refined carbohydrates. Disrupted sleep patterns : Poor sleep, often caused by high evening cortisol levels, further exacerbates metabolic dysfunction, leading to increased fat storage and hormonal imbalances. Gut microbiome imbalances : Chronic stress and elevated cortisol negatively impact gut health, reducing beneficial bacteria and increasing gut permeability. This can contribute to inflammation, digestive discomfort, and further metabolic disruption. Since the gut microbiome plays a crucial role in metabolism and weight regulation, imbalances here can make it even harder to lose weight. Balancing cortisol isn’t just about reducing stress—it’s about supporting your body’s natural rhythm so that your metabolism can work efficiently . 5 Natural Ways to Balance Cortisol and Support Weight Loss Optimize Your Diet for Regulated Cortisol Skipping meals, consuming too much caffeine, or eating processed foods can send cortisol on a rollercoaster. Focus on whole, nutrient-dense foods: Protein : Stabilizes blood sugar and prevents energy crashes. Healthy fats : Support hormone production (think avocado, nuts, and wild-caught fish). Magnesium-rich foods : Help calm the nervous system (dark leafy greens, almonds, pumpkin seeds). Vitamin C : Supports adrenal function (citrus fruits, bell peppers, strawberries). Prioritize Restorative Sleep Poor sleep disrupts cortisol’s natural rhythm, keeping it elevated when it should be winding down. It isn't always just about the amount of sleep you get, but also the quality (duration of deep and REM sleep). Establishing a healthy sleep routine should start with the following: Aim for 7-9 hours of quality sleep . Avoid screens 1-2 hours before bed. Also avoid late exercise, too much caffiene, and eating before bed, because these can all decrease the amount of sleep sleep you get. Incorporate relaxation techniques like herbal teas, magnesium, or deep breathing before bedtime. If you're a mouth breather, consider mouth taping! Use Adaptogenic Herbs for Stress Resilience Adaptogens are herbs that help your body adapt to stress without overproducing cortisol. Some of my favourites for women include: Ashwagandha : Lowers cortisol and reduces anxiety. Holy Basil : Supports stress adaptation and blood sugar balance. Rhodiola : Helps with energy and mental clarity, especially if burnout is a concern. Exercise Smarter, Not Over-exercising can actually spike cortisol, making fat loss harder. Swap high-intensity workouts for cortisol-friendly movement: Strength training (2-3 times per week) Walking or gentle yoga Low-intensity interval training (LIIT) instead of high-intensity interval training (HIIT) if you feel constantly exhausted Manage Stress with Nervous System Support Chronic stress leads to chronically high cortisol, so daily stress management is key. Simple but powerful techniques include: Breathwork : is a powerful, science-backed tool for regulating cortisol and supporting stress resilience. Deep breathing stimulates the vagus nerve, which signals the body to shift from a sympathetic (stress) state to a parasympathetic (relaxed) state. This helps lower cortisol production and reduces the physiological effects of stress. Mindful eating : Sit down, chew slowly, and be present with your meals. Boundaries : Say no to unnecessary stressors and protect your energy. The Bottom Line: Balance Cortisol for Lasting Weight Loss Weight loss isn’t just about calories—it’s about hormones, nutrition, and metabolism working in syngery. By supporting your body with the right foods, movement, herbs, and stress-reducing techniques, you can restore balance and finally see the results you’ve been working for. If you’re struggling with weight loss, fatigue, or hormone imbalances, consider looking into diagnostics that take a closer look at how your metabolism & hormones are performing. Through comprehensive testing and naturopathic strategies tailored to your unique body, we’ll uncover the root cause of why your current strategies may not be working for you. To learn more about the testing and strategies for optimizing your hormone health, reach out to Toronto Naturopathic Doctor Courtney Holmberg at (647) 351-7282 today.

As a naturopathic doctor dedicated to promoting 'healthspan' (aka the length of time a person is healthy and free from chronic disease), I often find myself in front of frustrated patients who have been met with resistance from our public health on the ability to access preventative measures for their health.  ​ Unfortunately, this is one major place where our health care system falls short, as it appears to have evolved into what I commonly refer to as a 'sick care' system. Unless you are presenting with overt symptoms, you are presumed to be 'fine'. But without blood work, we're given no objective information to base this on. I sit across from patients on the daily who have asked and been denied the baseline knowledge on their health and report feeling like this information is being gatekept from them. In a world where chronic diseases like diabetes, heart disease, and cancer are rampant, prevention becomes paramount. The value of preventative blood work Blood work is a window into the body's inner workings, and it provides numerous insights into various aspects of our health, from cholesterol levels to organ function and beyond. By analyzing key markers in your blood, we're able to detect potential issues early on, often before symptoms arise. Furthermore, it provides baselines to monitor change, allowing us to identify issues as they arise and before they become disease. Imagine being able to intercept health concerns before they escalate into full-blown diseases. Early detection is precisely what preventative blood screening offers. By identifying abnormalities in your blood chemistry, we can intervene swiftly with lifestyle changes, medication, or other interventions to halt the progression of disease. But how can we prevent what we cannot see? This is where blood screening becomes invaluable. Introducing 'The Wellness Check' After years of watching patients turn to private healthcare platforms and expensive medical clinics to collect the information they are after in regards to their health longevity, I've formulated a series of tests in which I'm referring to as The Wellness Check - a comprehensive list of biomarkers that provides objective insight into our most important bodily systems. Preventative screening can be as simple as a blood draw. The Wellness Check includes 48+ biomarkers to gain comprehensive insight into all areas of your health, including the following: ​ ✓ inflammation markers ✓ metabolism ✓ hormonal health  ✓ heart health  ✓ detoxification ✓ recovery & endurance ✓ nutrition status  In today's era of information proliferation, knowledge confers power. Equip yourself with insights into your health by considering preventative blood screenings, and adopting a proactive stance on your health trajectory. Not only does early detection empower individuals to implement timely interventions to mitigate the progression of disease, but preventative blood work also facilitates personalized healthcare, allowing for tailored interventions based on an individual's unique biomarker profile. By monitoring key markers such as cholesterol levels, blood sugar levels, inflammatory markers, etc, healthcare providers can not only patient's detect and manage chronic conditions like diabetes and heart disease but also proactively address risk factors for future health issues. Ultimately, preventative blood work fosters a culture of health and wellness by empowering individuals to take charge of their health, leading to improved health outcomes, enhanced quality of life, and an extended health span. Let's start approaching medicine as 'healthcare ', not 'sickcare '. To learn more about The Wellness Check , or preventative strategies to optimize your health span, contact Dr. Holmberg, ND at 647 351 7282, or visit us online .

If it’s been a few days since your last bowel movement, you’re probably getting a bit uncomfortable. How can you get things moving again without resorting to a dependency on medication?  Constipation, characterized by infrequent bowel movements or difficulty passing stool, is a common gastrointestinal complaint affecting people of all ages. While over-the-counter and prescription medications are often used to manage constipation, many individuals seek natural remedies to promote regularity and alleviate discomfort. From a medical standpoint, natural treatments can offer effective relief with fewer side effects. In this article, we'll explore several evidence-based natural treatments for constipation. Tips To Improve Constipation Naturally for Better Gut Health Few things are more frustrating than feeling the urge but being unable to go. Kick your digestive system into high gear with these  constipation relief  methods. Eat Plenty of Fibre Increasing dietary fibre intake is one of the most recommended strategies for relieving constipation. Fibre adds bulk to stool, making it easier to pass through the digestive tract. It also helps regulate bowel movements by promoting regularity. However, there are two kinds of fibre, and you may not know which one to choose. Soluble fibre softens stools and improves their consistency, while insoluble fibre bulks up stools and might help them pass through your gut more easily. You’ll find insoluble fibre in whole grains, vegetables, and wheat bran. Soluble fibre is found in vegetables, fruits, beans, lentils, nuts, seeds, and peas. Both types of fibre can relieve constipation, but non-fermentable water-soluble fibre (such as partially hydrolyzed guar gum or acacia gum) is typically best. That’s because insoluble fibre can worsen constipation in people with  irritable bowel syndrome (IBS)  and chronic idiopathic constipation. Load Up on Water When was the last time you grabbed a glass of water? If you don’t sip much H20 throughout the day, your lack of hydration could be causing constipation. According to experts, women should drink at least 2.7 L of water daily, while men should have at least 3.6 L daily. Adequate hydration is essential for maintaining healthy bowel function. Drinking plenty of water throughout the day softens stool, making it easier to pass. Dehydration is the most common contributor to constipation, so it's important to consume an adequate amount of fluids, particularly water. Aim to drink at least eight glasses of water daily, and limit the intake of caffeinated and alcoholic beverages, which can have a dehydrating effect. Exercise Regular physical activity promotes bowel motility and can help alleviate constipation. Exercise stimulates the muscles of the digestive tract, facilitating the movement of stool through the intestines. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities such as walking, jogging, cycling, and swimming can all contribute to improved bowel function. Try a Probiotic Think of  probiotics  as microscopic good guys that can give your gut a helping hand. They play a crucial role in supporting digestive health and may help alleviate constipation through several mechanisms: 1. Regulation of Gut Microbiome: Probiotics help maintain a diverse and balanced population of bacteria in the gut. An imbalance in gut bacteria, known as dysbiosis, can contribute to digestive issues, including constipation. By restoring balance to the microbiome, probiotics promote optimal digestive function. 2. Enhanced Gut Motility: Probiotics may stimulate the muscles of the digestive tract, promoting bowel movements and improving gut motility. Certain strains of probiotics have been shown to increase the frequency and consistency of stools, making them easier to pass. 3. Production of Short-Chain Fatty Acids (SCFAs): Probiotics can ferment dietary fiber in the colon, leading to the production of short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. SCFAs play a crucial role in maintaining gut health by nourishing the cells lining the colon, promoting water absorption, and enhancing bowel motility. 4. Regulation of Immune Function: The gut microbiome plays a key role in regulating immune function, and probiotics can modulate immune responses in the gastrointestinal tract. By promoting a healthy immune system, probiotics may help reduce inflammation and improve overall gut health, which can contribute to alleviating constipation. 5. Reduction of Intestinal Transit Time: Probiotics may help decrease the time it takes for food to pass through the digestive tract, reducing the risk of constipation. By enhancing intestinal transit time, probiotics promote more efficient digestion and elimination of waste. 6. Alleviation of Stress-Induced Constipation: Stress can disrupt gut function and contribute to constipation. Probiotics have been shown to have potential benefits for mental health, including reducing stress and anxiety. By supporting a healthy gut-brain axis, probiotics may help alleviate stress-induced constipation. These microorganisms colonize the intestines and support a healthy balance of bacteria in the gut microbiome. Probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, can be incorporated into the diet to enhance digestive health. Additionally, probiotic supplements are available and may be beneficial for individuals experiencing chronic constipation (but not all probiotics are indicated here, so make sure to discuss the right strains with your Naturopathic Doctor ). Bowel Retraining When you do get the urge to go, don’t ignore it. Ignoring that urge has been shown to worsen constipation, and if the problem persists for too long, you might need medical help. Instead, give yourself a little extra time in the morning, allowing yourself to relax and go. Doing this will increase the likelihood of consistent bowel movements. I’ve tried all of this. What's next? If you’ve exhausted the prior solutions and they just don't seem to be working for you, it might be time to get some help. Common underlying causes of constipation, like SIBO, bacterial dysbiosis, thyroid disorders, intestinal permeation (leaky gut), or a complex motility disorder may be at the root of your issues, and additional testing may be required.  Naturopathic Care can help you investigate for these concerns, and get to the root cause of your constipation. To learn more about natural support for your digestion, or preventative strategies to optimize your gut health, contact Dr. Holmberg , Toronto Naturopathic Doctor at (647) 351-7282, or   visit us online   here.

In the world of healthcare, the shift from treating symptoms to identifying root causes has become increasingly prominent. Functional medicine is at the forefront of this evolution, offering a more in-depth approach to understanding and addressing certain health concerns that modern medicine is still lacking solutions for. One of the most valuable tools in this practice is the comprehensive stool test, a diagnostic powerhouse that delves into the intricate ecosystem of the gut. Unlike standard stool tests, which often focus on identifying pathogens or blood, functional medicine stool testing offers a detailed analysis of various markers, providing critical insights into overall health. What is Comprehensive Stool Testing? Functional medicine stool testing is a thorough evaluation of the gastrointestinal (GI) tract, assessing a wide array of biomarkers that reflect the health and function of the gut. These tests analyze the microbiome (the community of microorganisms living in the intestines), digestive function, and immune response, among other factors. The goal is not merely to identify the presence of disease but to understand the underlying factors that contribute to health imbalances. Key Markers Tested in Comprehensive Stool Analysis 1. Microbial Balance : Bacteria : This includes both beneficial and pathogenic bacteria. A balanced gut microbiome is essential for digestion, nutrient absorption, and immune function. Yeast and Fungi : Overgrowth of yeast, such as Candida, can lead to systemic issues like fatigue, brain fog, and digestive disturbances. Parasites : While rare, parasitic infections can cause significant GI symptoms and systemic health issues. 2. Digestive Function : Elastase-1 : This enzyme marker assesses pancreatic function, crucial for breaking down fats, proteins, and carbohydrates. Fecal Fat : Elevated levels of fecal fat can indicate malabsorption issues, often linked to pancreatic insufficiency or bile acid deficiency. Protein Breakdown Products : Incomplete digestion of proteins can result in inflammation and contribute to conditions like leaky gut syndrome. 3. Inflammation Markers : Calprotectin : A marker for inflammation, particularly in the intestines. Elevated levels may indicate inflammatory bowel disease (IBD) or o ther inflammatory conditions. Lactoferrin : Another inflammatory marker, often elevated in cases of bacterial infection or IBD. 4. Immune Function : Secretory IgA (sIgA) : This antibody plays a critical role in gut immunity. Low levels can indicate immune suppression, while high levels may suggest an active immune response to pathogens or food antigens. 5. Gut Permeability : Zonulin : This marker indicates the permeability of the gut lining. Elevated levels of zonulin are associated with " leaky gut syndrome ," a condition linked to autoimmune diseases, allergies, and systemic inflammation. What Can Comprehensive Stool Testing Diagnose? Functional medicine stool testing can uncover a variety of conditions and imbalances, including: Gut Dysbiosis : An imbalance in the gut microbiome, which can lead to symptoms like bloating, gas, and irregular bowel movements. Dysbiosis is also linked to systemic conditions like autoimmune diseases and mental health disorders. Inflammatory Bowel Disease (IBD) : Conditions like Crohn's disease and ulcerative colitis can be identified through elevated inflammatory markers. Irritable Bowel Syndrome (IBS) : While IBS is a functional disorder, stool testing can help identify contributing factors such as SIBO (small intestinal bacterial overgrowth) or food sensitivities. Pancreatic Insufficiency : Low elastase-1 levels can indicate pancreatic insufficiency, leading to malabsorption and nutrient deficiencies. Leaky Gut Syndrome : Elevated zonulin levels suggest increased gut permeability, which can contribute to autoimmune conditions and chronic inflammation. Why Comprehensive Stool Testing is Superior to Standard Stool Tests While standard stool tests are valuable for diagnosing acute infections or detecting blood in the stool, they fall short of providing a comprehensive picture of gut health. Functional medicine stool testing, on the other hand, offers a detailed analysis of multiple biomarkers, giving practitioners a holistic understanding of the patient's gastrointestinal and overall health. Here’s why it’s superior: Comprehensive Insight : Functional medicine stool tests provide a more detailed analysis of the gut microbiome, digestive enzymes, inflammation, and immune function, offering a broader perspective on gut health. Personalized Treatment Plans : The depth of information gained from these tests allows practitioners to tailor treatments specifically to the individual’s needs, addressing root causes rather than just symptoms. Preventative Health : By identifying imbalances before they become symptomatic, functional medicine stool testing can help prevent chronic diseases and maintain long-term health. Holistic Approach : Functional medicine stool testing aligns with the broader goals of functional medicine, which seeks to treat the whole person, not just isolated symptoms or conditions. Conclusion Functional medicine comprehensive stool testing is a powerful tool in the pursuit of optimal health. Assessing a wide range of biomarkers provides insights into the complex interactions within the gut, helping to identify the root causes of health issues and guiding personalized treatment plans. Whether you are dealing with chronic digestive issues, autoimmune conditions, or simply want to optimize your health, functional medicine stool testing offers a level of insight that standard stool tests cannot match. In a world where personalized, preventative care is becoming increasingly important, this type of testing is not just beneficial—it’s essential. To learn more about comprehensive stool testing, or preventative strategies to optimize your gut health,   contact Dr. Courtney Holmberg ,   Toronto Naturopathic Doctor  at (647) 351-7282.

In today’s fast-paced world, stress has become a common part of every day life. We're aware of its effect on our mental well-being, but it may have an every greater role on our physical health than some realize. One of the hormones at the center of our stress response is cortisol . Often called the "stress hormone," cortisol is essential for helping us respond to stress, but chronically high levels can contribute to a range of health issues, including weight gain. In this article, we’ll explore the correlation between cortisol and weight gain, how stress impacts our body, and ways to manage cortisol levels to maintain a healthy weight. What is Cortisol? Cortisol is a hormone produced by the adrenal glands, located on top of the kidneys. It plays several roles in the body: Regulates Metabolism : Cortisol helps to regulate the body's metabolism by influencing how carbohydrates, fats, and proteins are converted into energy. Manages Stress Response : It helps the body respond to stressful situations by releasing more glucose into the bloodstream to provide energy for a "fight or flight" response. Controls Inflammation : Cortisol has anti-inflammatory effects that help the immune system respond to injury and infection. While these functions are essential for short-term stress management, problems arise when cortisol levels remain elevated for extended periods due to chronic stress. The Link Between Cortisol and Weight Gain Cortisol and Fat Storage Cortisol has a direct influence on where the body stores fat. When cortisol levels are elevated, it signals the body to store energy in the form of fat—especially in the abdominal area. This type of fat, known as visceral fat, surrounds organs and has been linked to a higher risk of cardiovascular disease and type 2 diabetes. Increased Appetite and Cravings Chronic stress and high cortisol levels can increase appetite and cravings, particularly for high-calorie, sugary, and fatty foods. This craving is the body’s way of seeking a quick energy boost to prepare for a perceived threat. Unfortunately, if this response happens frequently, it can lead to overeating and weight gain. Slowed Metabolism While cortisol initially boosts energy, over time, consistently high cortisol levels can lead to a slower metabolism. This occurs because cortisol disrupts the balance of other hormones, such as thyroid hormones and insulin, which are essential for regulating metabolic rate and maintaining healthy body weight. Impact on Muscle Mass Cortisol can also break down muscle tissue to release amino acids for energy in times of stress. Since muscle tissue plays a key role in burning calories, loss of muscle can further decrease metabolism, making weight gain more likely. How Cortisol Impacts Insulin Resistance and Blood Sugar High cortisol levels cause a spike in blood sugar, which is helpful in acute stress scenarios but problematic if it becomes a chronic response. Repeated spikes in blood sugar can lead to insulin resistance—a condition where the body becomes less effective at using insulin to lower blood sugar. Insulin resistance not only increases the risk of diabetes but also contributes to weight gain, especially around the abdomen. Managing Cortisol for Healthy Weight Understanding the role of cortisol in weight gain is the first step in addressing the issue. Here are some practical ways to manage cortisol levels: Regular Exercise Physical activity can reduce cortisol levels over time, especially exercises like yoga, walking, pilates, hiking or swimming. While intense exercise might temporarily increase cortisol, regular moderate exercise helps regulate cortisol and reduce stress. Pro Tip: I've learnt from actively monitoring my heart rate (aka cortisol levels) is to exercise earlier in the day. This allows the cortisol from exercise to drop well before bedtime and not negatively impact your sleep. Mindfulness and Relaxation Techniques Meditation, deep breathing exercises (aka breathwork), and activities like journaling can significantly reduce stress and lower cortisol. These activities engage the parasympathetic nervous system, which calms the body and counteracts the effects of cortisol. Sleep Quality Poor sleep can lead to elevated cortisol levels and an increased risk of weight gain. Aim for 7-8 hours of quality sleep per night to help the body reset and manage stress effectively. Balanced Diet Eating a diet predominantly made of in whole foods, high fiber, and protein can help stabilize blood sugar levels, reducing cortisol fluctuations. Foods high in refined sugar and unhealthy fats can cause rapid spikes in blood sugar, leading to a secondary cortisol surge. Essentially, keep protein high and sugar low - its that simple. Limit Stimulants Caffeine and alcohol can elevate cortisol levels if consumed in excess. While small amounts might not harm, moderation is key, especially for individuals under chronic stress. Final Thoughts Understanding the relationship between cortisol and weight gain is essential in developing a holistic approach to managing stress and maintaining a healthy weight. While some cortisol is necessary for normal bodily functions, prolonged high levels can disrupt metabolism, increase appetite, and lead to fat accumulation. By making lifestyle changes like regular (but not excessive) exercise, balanced eating, and stress reduction techniques, you can help control cortisol levels and support your body’s natural balance. In a world that doesn’t often slow down, taking a proactive approach to managing stress can be one of the most powerful tools in maintaining both mental well-being and physical health. To explore in pacts of cortisol on your weight and metabolism (as well as look into cortisol testing), don’t hesitate to make an appointment 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).

A Science-Backed Approach to Reproductive Health In a world where hormonal birth control and intrauterine devices (IUDs) dominate the conversation about contraception and women’s reproductive health management, many women are seeking alternatives that don’t involve masking their natural hormone symptoms with synthetic hormones. The Natural Fertility Awareness Method (FAM) offers a more informed (aka unmasked), hormone-free approach that not only helps prevent pregnancy but also allows individuals to better understand their menstrual cycles and overall health. Whether used for contraception or conception planning, FAM is gaining traction as an effective and empowering alternative for those looking to work with their bodies rather than suppress their natural rhythms. Let’s deconstruct and explain the advantages of leveraging natural contraception methods and the different types you can choose from. What is the Natural Fertility Awareness Method? The Fertility Awareness Method involves tracking ovulation signs to determine fertile and infertile days in the menstrual cycle. By recording and analyzing these signs, individuals can predict fertile days and adjust sexual activity accordingly. The three primary fertility indicators include: Basal Body Temperature (BBT):   A slight rise in temperature after ovulation. Take your temperature every morning before getting out of bed. After ovulation, BBT rises by about 0.5°F (0.3°C) and stays elevated until your next period. You are most fertile  in the days before this temperature rise. Cervical Mucus Changes:  Increased, clear, stretchy mucus around ovulation. Throughout the cycle, cervical mucus changes in consistency: Dry/Sticky (Infertile) Creamy (Possible Fertility) Egg White (Most Fertile) Watery (Fertile) The most fertile days are when mucus is clear, stretchy, and slippery (like raw egg whites). Cervical Position:  Higher, softer cervix during fertility windows. Symptothermal method:  Combining multiple tracking approaches (i.e. basal body temperature  and  cervical mucus changes) to increase accuracy. How is the Fertility Awareness Method used as Birth Control? Advancements in technology have made FAM more accessible and user-friendly than ever. Several tools and devices can aid in tracking fertility signs, including: Basal Body Thermometers:  Digital thermometers with two decimal precision for accurate BBT readings (you need at least 5 of 7 days recorded for accurate readings)  Wearable Trackers:  Devices like Tempdrop, the newest Apple Watch, or the Oura Ring (my personal favourite) that monitor BBT while sleeping (I personally find this method superior because there's less room for human error and less risk of forgetting to record) Cycle Tracking Apps:  Apps like Natural Cycles (FDA-approved), Kindara, and Clue use data metrics to help record and predict ovulation indicators. Ovulation Prediction Kits (OPKs):  Though not a core FAM method, LH test strips can help confirm ovulation windows. If using FAM for birth control (which is 76-98% effective , depending on accuracy and consistency): Avoid unprotected sex during the fertile window , which includes: 5 days before ovulation + ovulation day + 1-2 days after Use barrier methods (e.g., condoms) or abstain  during fertile days. Track symptoms consistently for at least 3-6 months  before relying on FAM. Avoid FAM as your only method if your cycles are irregular. If using FAM to get pregnant : Have sex during your most fertile days  (egg-white cervical mucus + just before BBT rises). Ovulation usually happens 12-16 days before your period . If cycles are irregular, rely on mucus and temperature tracking over the calendar method. How Does FAM Compare to Other Birth Control Methods? When followed precisely, the Fertility Awareness Method can be highly effective. According to the Centers for Disease Control and Prevention (CDC): Typical use efficacy:  76–88% (accounting for human error) Perfect use efficacy:  Up to 98–99% (when applied correctly) For comparison, other birth control methods have the following typical-use effectiveness rates: Hormonal birth control pills:  91% Copper IUD:  Over 99% Condoms:  85% Withdrawal method:  78% Fertility Awareness Method can be as effective as hormonal birth control when diligently followed, though it requires discipline and consistency. Successful implementation of natural contraception methods relies on careful attention to several key factors. Ovulation tracking forms the foundation, using various tools and techniques to identify your fertile window with greater precision. Periodic abstinence during fertile periods becomes essential for preventing pregnancy when using these options.  You'll need to commit to consistent daily monitoring and record-keeping to establish reliable patterns and improve accuracy over time. Strong partner communication also plays a vital role, as both parties must understand and commit to the chosen method for it to be effective. Beyond the Birth Control Pill: Additional Benefits of FAM Every woman is different, which is why not everyone can rely on traditional birth control medications. Many women find life-changing benefits with organic contraception, including the following: No synthetic hormones or chemicals entering your body, which may reduce the risk of side effects common with hormonal drugs Enhanced body literacy and awareness as you learn to recognize your built-in fertility signs Cost-effective long-term solution with minimal ongoing expenses Reversible immediately if you decide to conceive Compatible with various health conditions and religious beliefs It may help identify underlying  hormonal imbalances  or reproductive health issues Is the Fertility Awareness Method right for you? The benefits of natural birth control methods can be not only an accurate and effective method for pregnancy prevention but also an informative experience to learn more about your health, hormones, and reproductive cycle. However, there are some key criteria that need to be met in order for this method to be effective as a means of contraception. Therefore, I always advise speaking with a naturopathic doctor or physician before you decide if this method is right for you. To learn more about the fertility awareness method and strategies for optimizing your hormone health, reach out to Toronto Naturopathic Doctor Dr. Courtney Holmberg at  (647) 351-7282  to explore naturally supported birth control options.

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.