Supporting Detoxification Naturally: Why Your Liver (and Gut) Matter More Than You Think.

You’ve probably heard the word “detox” thrown around a lot, but what does it actually mean? In naturopathy, detoxification isn’t about juice cleanses or strict protocols. It’s about supporting your body’s own built-in systems to process and eliminate waste efficiently, so you can help your body to function optimally.

If you’re dealing with symptoms like fatigue, brain fog, hormonal acne, sluggish digestion, or headaches, it could be a sign your detox pathways need some extra support.

What is Detoxification?

Detoxification isn’t a single process, it’s a series of carefully coordinated steps that happen throughout the body every day. These occur to take substances that could be harmful (like toxins, excess hormones, or metabolic waste) and safely package them for removal through urine, stool, sweat, or breath.

The Liver – Your Primary Detox Organ

The liver is your body’s main filter. It performs two major phases of detoxification:

• Phase I detoxification involves enzymes that modify toxins and make them more reactive. This is helpful, but it can create intermediate compounds that are more toxic than the original substance.

• Phase II detoxification is where the liver binds those reactive compounds to protective molecules like glutathione, sulfur, or amino acids to safely neutralise them. These are then sent to the gut or kidneys for excretion.
  

To function well, your liver needs adequate protein, B vitamins, magnesium, sulfur compounds (e.g. from garlic and onions), and antioxidants like glutathione and vitamin C.

The Gut – Nature’s Exit Route for Toxins

Once your liver packages toxins for excretion, they’re passed into the bile and travel into your digestive tract. From here, they should be eliminated in your stool.

If your bowels are sluggish (constipation, incomplete emptying), toxins can be reabsorbed into the bloodstream: a process called enterohepatic recirculation, which puts extra pressure on your liver and can worsen symptoms like hormonal acne, fatigue, or brain fog.

A healthy detox requires daily complete bowel movements which is achieved by consuming adequate fibre and supporting a balanced gut microbiome.

The Kidneys – Filtering Waste from the Blood

Your kidneys filter your blood and remove waste through urine. Hydration is key here, if you’re dehydrated or have electrolyte imbalances, your kidneys can’t flush waste effectively.

Certain nutrients like magnesium, potassium, and vitamin B6 also support kidney function and fluid balance.

The Lungs and Skin – Secondary Detox Routes

Your lungs help remove volatile compounds through the breath, and your skin eliminates some toxins via sweat. This is why gentle exercise, sauna therapy, and even deep breathing practices can be part of a healthy detox routine.

The skin also acts as a back-up elimination route, so if your liver and bowels are overwhelmed, toxins may come out through the skin, showing up as rashes, acne, or irritation.

Every system works together, liver, gut, kidneys, skin, lungs, lymphatic system, and nervous system to keep your internal environment clean. But when one system is under strain (due to stress, poor diet, inflammation, or overload), others often compensate and symptoms begin to appear.

How Do You Know If Your Detox Systems Need Support?

Detoxification isn’t just about exposure to toxins, it’s also about how well your body is processing and eliminating them. When your detox pathways are sluggish or overwhelmed, your body often sends signals that something’s out of balance.

Here are some signs that may suggest it’s time to support your detox systems:

Skin Issues

• Persistent acne, especially around the jawline or chin

• Eczema, psoriasis, or unexplained rashes

• Dull or congested skin (The skin is a secondary detox organ, and often steps in when the liver or bowels are under pressure)

Brain Fog & Mood Changes

• Difficulty concentrating or staying focused

• Forgetfulness or mental fatigue

• Low mood, irritability, or anxiety (When detoxification is impaired, inflammatory compounds and unmetabolised hormones can affect brain function and mood)

 Digestive Symptoms

• Bloating, gas, or sluggish digestion

• Constipation (even if only occasional)

• Strong body odour or foul-smelling stools (If the gut isn’t clearing toxins properly, they can be reabsorbed and re-circulated, putting pressure back on the liver)

Hormonal Imbalances

• PMS, heavy or painful periods

• Breast tenderness or cyclical acne

• Worsening symptoms after stopping the pill (Your liver plays a major role in breaking down and clearing used hormones like estrogen. If it’s not keeping up, hormonal symptoms may worsen)

Fatigue & Poor Energy

• Waking up tired even after a full night’s sleep

• Mid-afternoon crashes or reliance on caffeine

• Feeling heavy, sluggish, or unmotivated (A burdened liver or nutrient-depleted detox pathways can reduce cellular energy production and slow metabolism)

Chemical or Alcohol Sensitivities

• Headaches or nausea after alcohol or fragrances

• Reactions to perfumes, cleaning products, or exhaust fumes

• Feeling “off” in environments with lots of synthetic smells (This can be a sign that your liver’s detox enzymes are underperforming, making it harder to process chemical exposures)

Other Clues

• Frequent infections or slow recovery

• Puffy face, water retention, or swollen lymph nodes

• Bad breath, coated tongue, or metallic taste

Keep in Mind:

These symptoms can overlap with many conditions, so it’s important not to jump into an aggressive detox program without proper assessment. During consultation, I explore why these symptoms are showing up, then tailor a plan that’s right for your unique system.

Naturopathic Support for detoxification: 

Rather than pushing the body with intense detoxes, we focus on nourishing the systems that are already doing the work. Detoxification is about clearing space, improving function, and removing what’s not serving you gently, and in a way that feels sustainable.

Herbal support

Herbal medicine offers powerful yet gentle tools to support detoxification, working with your body’s natural processes rather than overriding them. These herbs can support liver function, bile flow, lymphatic circulation, skin health, and even the gut microbiome. Here are some of my go-to detox herbs:

St Mary’s Thistle (Silybum marianum)

• Main actions: Hepatoprotective, antioxidant, regenerative

• How it works: Rich in silymarin, St Mary’s Thistle helps protect liver cells from damage, encourages regeneration, and enhances the liver’s detoxification capacity, especially helpful if you’ve been exposed to medications, alcohol, or environmental toxins.

Dandelion Root (Taraxacum officinale)

• Main actions: Bitter tonic, cholagogue, mild laxative

• How it works: Stimulates bile production and flow, which helps the liver and gallbladder eliminate waste more efficiently. It also gently supports bowel clearance, an essential part of the detox process.

Schisandra (Schisandra chinensis)

• Main actions: Adaptogen, liver tonic, antioxidant

• How it works: This powerful berry supports both phase I and phase II liver detoxification, while also helping your body adapt to stress. It’s especially beneficial when fatigue, burnout, or hormonal imbalances accompany poor detox function.

Globe Artichoke (Cynara scolymus)

• Main actions: Bitter tonic, liver support, cholesterol-lowering

• How it works: Enhances bile secretion and liver metabolism, supporting the breakdown and clearance of fats and hormones. It also has mild diuretic effects to support kidney detox.

 Burdock Root (Arctium lappa)

• Main actions: Blood purifier, lymphatic tonic, mild diuretic

• How it works: Traditionally used to “cleanse the blood,” Burdock supports elimination through the skin and kidneys, making it especially helpful for chronic skin conditions and sluggish lymphatic drainage.

Yellow Dock (Rumex crispus)

• Main actions: Mild laxative, liver stimulant, iron-supportive

• How it works: Promotes bile flow and gentle bowel clearance, especially useful if sluggish elimination is part of the picture. It also helps mobilise stored toxins from the liver and supports iron absorption.

Cleavers (Galium aparine)

• Main actions: Lymphatic tonic, diuretic, skin support

• How it works: Encourages the movement of lymphatic fluid, which helps clear waste and inflammatory byproducts from tissues. Particularly helpful when puffiness, swollen glands, or slow immune recovery are present.

Nutritional Support: 

Detoxification is a nutrient-intensive process. Your liver requires a steady supply of specific vitamins, minerals, amino acids, and antioxidants to effectively neutralise and eliminate toxins.

N-Acetyl Cysteine (NAC)

• What it does: NAC is a precursor to glutathione, your body’s most powerful antioxidant and a key player in phase II liver detoxification. It helps neutralise reactive toxins and supports lung, liver, and immune function.

Vitamin C

• What it does: A potent antioxidant that supports glutathione recycling, immune resilience, and neutralisation of free radicals. It also supports skin health and helps the body manage histamine and inflammation during detox.

B Vitamins (especially B6, B12, Folate, and B2)

• What they do: Essential for methylation (a key detox pathway), energy production, and the cytochrome P450 system in the liver. B vitamins also help metabolise estrogen and support nervous system resilience during detox.

Magnesium

• What it does: Supports over 300 enzymatic processes—including those involved in liver detox, bowel regularity, and stress response. The body also depletes magnesium more rapidly during periods of stress or detox.

Zinc

• What it does: Crucial for liver enzyme activity, skin healing, hormone metabolism, and immune modulation. Zinc also helps stabilize cell membranes and reduce inflammation during detox.

Sulfur Compounds (from foods like garlic, onions, broccoli, and eggs)

• What they do: Sulfur supports phase II conjugation pathways in the liver, particularly glutathione and sulfation processes. These are essential for breaking down hormones, medications, and chemical compounds.

Glutathione (or precursors like NAC and glycine)

• What it does: The master antioxidant of the body, glutathione neutralises toxins and supports every phase of liver detox. Levels can be depleted by stress, chronic illness, alcohol, and environmental toxins.

Choline

• What it does: Supports fat metabolism and methylation, helps produce bile for fat digestion and toxin excretion, and is important for nervous system and brain health.

Diet & Lifestyle Foundations for Detox Support

You don’t need a restrictive cleanse or expensive juice fast to support detoxification. In fact, what you do consistently, through everyday food and lifestyle choices makes the biggest difference in how well your detox systems function.

Here’s how to create a nourishing environment for your liver, gut, and elimination pathways to thrive:

What to Eat to Support Detox

These foods work with your body to enhance clearance, reduce inflammation, and provide essential nutrients for detoxification pathways:

Liver-loving foods

• Cruciferous vegetables (broccoli, kale, cauliflower, cabbage) to support estrogen metabolism and phase II detox

• Bitter greens (rocket, dandelion leaves, radicchio) to stimulate bile flow

• Garlic and onions for sulfur compounds that aid detoxification

• Beets for liver circulation and methylation support

Anti-inflammatory and antioxidant-rich foods

• Berries, citrus, leafy greens, turmeric, and green tea help reduce the oxidative stress associated with toxin processing

• Healthy fats (avocados, olive oil, walnuts, flaxseeds) support cell membranes and hormone balance

Hydration & elimination

• Aim for 1.5 - 2L of water daily to support kidney and lymphatic clearance

• Herbal teas like nettle, dandelion, or cleavers can gently encourage elimination

Support the gut

• Eat plenty of fibre from vegetables, flaxseeds, chia seeds, and legumes to support bowel clearance

• Include fermented foods (sauerkraut, kefir, miso) and prebiotic-rich foods (leeks, asparagus, oats) to support your microbiome

Lifestyle Habits That Enhance Detox

Daily habits that encourage movement, rest, and elimination help your detox pathways function more smoothly:

Sweat and movement

• Gentle exercise like walking, rebounding, yoga, or strength training encourages lymphatic flow and elimination through the skin

• Infrared saunas or Epsom salt baths can support detox via sweat and help relax the nervous system

Regular bowel movements

• You should be eliminating waste daily otherwise, toxins can be reabsorbed into circulation

• If you’re struggling with constipation, a naturopath can help uncover the cause and support healthy motility

Prioritise rest and nervous system regulation

• Detoxification is impaired when the body is in a constant state of stress

• Practices like deep belly breathing, vagus nerve stimulation, mindfulness, or nature walks help shift your body into a parasympathetic (rest-and-digest) state

Reduce your toxic exposure

• Swap to low-tox personal care and cleaning products

• Use glass instead of plastic for food storage

• Choose organic where possible to reduce pesticide burden

Consistency > Extremes

The best detox support doesn’t come from doing something intense for a week, it comes from what you do regularly to nourish and support your body. Food, movement, rest, and breath are your most powerful detox tools.

Functional Testing: Taking the Guesswork Out of Detox

Testing allows us to understand exactly how your detox pathways are functioning, what toxins or imbalances may be burdening your system, and where support is most needed. It removes the guesswork and allows us to create a truly individualised detox plan.

Here are some of the most common tests I may use in clinic:

 Liver Function Tests (LFTs)

• A standard blood test to assess how well your liver is processing and clearing substances

• Elevated enzymes may indicate inflammation or overload

• Helps track the impact of detox interventions over time

Comprehensive Hormone Testing

• Assesses how well your body is metabolising and clearing hormones like estrogen, progesterone, and cortisol

• Useful for clients with PMS, hormonal acne, fatigue, or post-pill symptoms

• May include DUTCH testing or saliva hormone profiles for in-depth insight

Comprehensive Stool Analysis

• Evaluates the state of your gut microbiome, inflammation markers, digestion, and presence of pathogens like parasites or yeast

• Reveals whether poor gut health is impairing toxin clearance or recycling waste products

• Especially important if bloating, skin issues, or food sensitivities are present

Organic Acids Test (OAT)

• A urine test that offers a snapshot of how your body is functioning on a cellular level

• Assesses detox capacity, nutrient status, oxidative stress, mitochondrial energy production, and even microbial overgrowth

• A valuable tool for clients with complex symptoms like fatigue, brain fog, mood changes, or chronic skin issues

 Environmental Toxin & Heavy Metal Testing

• Tests for toxins such as BPA, phthalates, mold metabolites, pesticides, or heavy metals like mercury and lead

• Particularly helpful if there’s a known exposure, or if symptoms like chemical sensitivity, stubborn fatigue, or neurological symptoms are present

When detox isn’t the right starting point

It’s important to know: not everyone is ready for a detox right away.
If your body is already under stress (poor sleep, nutrient depletion, irregular periods, high anxiety), we may need to focus on rebuilding first before diving into liver and gut clearance.

That’s why personalised care matters, during consultation I work with you to understand your health picture, identify the root causes, and create a plan that supports your body where it’s at. 

Supporting detoxification isn’t about extremes, it’s about gently restoring balance. When we nourish the body’s natural elimination systems, we create space for better energy, clearer skin, more stable moods, and a deeper sense of wellbeing.

Ready to Give Your Detox Pathways the Support They Deserve?

If you're feeling foggy, heavy, or simply not like yourself, your body may be calling for a reset. A personalised naturopathic detox plan can help you clear what’s no longer serving you safely and sustainably.

Book a consultation today and take the first step toward feeling lighter, brighter, and more in tune with your body.

Natural treatment for PMS and PMDD: What Every Woman Should Know

What is PMS?

PMS (Premenstrual Syndrome) refers to a group of physical, emotional and behavioural symptoms that occur in the luteal phase of the menstrual cycle which occurs after ovulation and before menstruation begins. These symptoms typically resolve within the first few days of menstruation.

Common symptoms include:

• Emotional: mood swings, irritability, sadness and anxiety.

• Physical: breast tenderness, bloating, headaches and fatigue.

• Behavioural: appetite changes, sleep disturbances and poor concentration.

Physiological mechanisms behind PMS:

• Hormone fluctuations: A drop in oestrogen and progesterone after ovulations can influence mood and physical symptoms.

• Neurotransmitter changes: Lower serotonin levels may contribute to irritability, low mood and food cravings.

• Inflammatory response: subtle increases in the inflammatory markers have been associated with more severe PMS symptoms.

• Blood sugar imbalances: Dysregulated glucose and insulin responses can worsen fatigue, mood swings and food cravings.

• Nutrient deficiencies: Low levels of magnesium, vitamin B6, calcium and essential fatty acids have been observed in individuals with PMS.

PMS affects up to 75% - 80% of menstruating individuals with symptoms ranging from mild to moderate.

What is PMDD?

PMDD (Premenstrual Dysphoric Disorder) is a severe hormone-related mood disorder that occurs in the luteal phase and resolves within the first few days of menstruation. It is recognised in the DSM-5 (diagnostic and statistical manual of mental disorders) and affects approximately 3-8% of menstruating individuals.

Core PMDD symptoms:

• Severe irritability or anger

• Depressed mood or hopelessness

• Anxiety or tension

• Marked mood swings

• Physical symptoms: bloating, breast tenderness, joint pain and fatigue.

Underlying mechanism:

• PMDD is not due to abnormal hormone levels alone, but rather an increased sensitivity to normal cyclic changed in oestrogen and progesterone.

• These hormonal shifts influence neurotransmitter pathways; particularly serotonin, GABA and dopamine - leading to mood dysregulation.

• Emerging research also highlights the potential link between histamine activity and PMDD. Oestrogen can increase histamine release and reduce the affects of the DAO enzyme significantly impairing the metabolism or histamine. High histamine has been linked to symptoms such as anxiety, sleep disturbances, irritability and migraines.

PMDD can significantly impair social, occupational and daily functioning.

Why Does It Happen?

Premenstrual syndrome (PMS) and Premenstrual dysphoric disorder (PMDD) are more than just mood swings or monthly inconveniences, they are clinical conditions rooted in hormonal sensitivity, neurotransmitter changes and inflammation. Understanding the mechanisms behind these symptoms is the first step toward effective, personalised treatment. Below are the key contributors:

1. Hormonal sensitivity

   • PMS: Often linked to hormonal fluctuations, especially changes in oestrogen and progesterone during the luteal phase, in many cases imbalances and poor hormone clearance are heavily contributing factors.

   • PMDD: Involves a heightened neurological sensitivity to hormone levels, particularly progesterone, this interacts with GABA receptors in the brain. Whether hormones are balanced or not can be a factor in PMDD but the relationship between our body and these natural shifts and changes is where we see the symptoms.

2. Neurotransmitter dysregulation

   • PMS: Symptoms like mood swings, low energy or food cravings may be linked to drops in serotonin, dopamine or GABA levels, often made worse by hormonal imbalances, stress or nutrient deficiencies.

   • PMDD: Marked dysregulation of serotonin and GABA systems, leading to more intense symptoms such as rage, anxiety, panic or depressive episodes. PMDD may have a genetic predisposition to poor neurotransmitter regulation in response to progesterone.

3. Histamine Sensitivity

   • PMS: Histamine-related symptoms may be present (e.g. headaches and bloating) in those with oestrogen dominance or poor hormone metabolism.

   • PMDD: Histamine and mast cell activation may be more pronounced which could potentially amplify neuroinflammation and contribute to heightened emotional and physical reactivity in the luteal phase.

4. Inflammation and Immune response

   • PMS: Mild inflammation may exacerbate symptoms especially with poor diet, high stress and gut issues.

   • PMDD: Research shows increased markers or neuroinflammation and systemic inflammation possibly involving central nervous system mast cells which could explain the cognitive and emotional severity of PMDD.

5. Nutrient deficiencies

   • PMS: Often associated with low magnesium, B6, calcium and zinc which can be improved with diet and supplementation.

   • PMDD: Nutrient imbalances may exacerbate underlying neurological sensitivity, targeted support may reduce severity especially when paired with hormonal and neurotransmitter modulation.

6. Blood sugar and stress

   • PMS: Blood sugar fluctuations and cortisol dysregulation are common contributors to moodiness, fatigue and cravings.

   • PMDD: These factors may amplify symptoms but are usually secondary triggers.

In summary:

• PMS is more often the result of hormonal imbalances, nutrient depletion and lifestyle triggers.

• PMDD is a neuroendocrine disorder where the brain has a severe and abnormal response to hormone changes requiring more targeted neurological and inflammatory support.

Natural approaches for managing PMS and PMDD symptoms

A naturopathic consultation dives deep into your symptoms, history, and contributing factors, treatment is individualized but may include:

Herbal Support for PMS and PMDD Support:

Herbal medicine offers a gentle way to support the body in navigating the hormonal fluctuations that drive PMS and PMDD symptoms. Working to restore balance by reducing inflammation, easing mood changes and supporting the nervous and endocrine system.

Balancing Hormones:

• Chaste tree (Vitex agnus castus) - Supports progesterone and hormonal regulation, reduces breast tenderness, irritability and irregular cycles.

• Peony (Paeonia lactiflora) - Helps to balance oestrogen and androgens, reduces mood swings, cramping and irregular cycles.

Supporting Oestrogen detoxification in order to balance hormones:

• St Mary’s Thistle (Silybum marianum) - Enhances phase I and II liver detoxification assisting in removal of excess oestrogen and other hormones to reduce symptoms of breast tenderness, bloating and mood swings.

• Dandelion Root (Taraxacum officinale) - Supports liver and digestive function, useful in the removal of metabolised hormones via the digestive tract, supports a reduction in hormone symptoms like breast tenderness, bloating and mood swings.

Supporting Mood:

• St John’s Wort (Hypericum perforatum) - Supporting low mood, irritability and emotional reactivity, helps to balance serotonin levels.

• Saffron (Crocus sativus) - Antidepressant, anti-inflammatory herb that Improves mood, reduced anxiety and reduced fatigue.

• Withania (Withania somnifera) - Adaptogenic herb that helps to regulate the stress response, calm anxiety and support hormone balance.

• Passionflower (Passiflora incarnata) - Supports GABA activity in the brain, helps to ease restlessness, racing thoughts and tension-related insomnia.

• Ginko (Ginko biloba) - Improves circulation, great for brain fog in the luteal phase, irritability and breast tenderness.

Reducing Histamine:

• Nettle (Urtica dioica) - Antihistamine and anti-inflammatory herb, eases bloating and headaches and can reduce the intensity of PMDD symptoms.

• Baical Skullcap (Scutellaria baicalensis) - Mast-cell stabilising herb with anti-inflammatory and anti-histamine effects.

• Reishi (Ganoderma lucidum) - Calms the release of histamine, supports moods and hormonal balance while reducing the stress response.

Nutritional Support for PMS and PMDD:

Targeted nutritional support can be a very useful tool in supporting individuals with these conditions. Tailored support can be offered to support a reduction in inflammation, regulating mood, supporting hormonal balance and improving neurotransmitter formation.

• Magnesium: Calms the nervous system and supports serotonin and GABA production, relieves cramps, headaches and muscle tension, helps to reduce irritability, anger and sugar cravings, support oestrogen metabolism and progesterone balance.

• Vitamin B6: Essential for the production of mood-regulating neurotransmitter - serotonin, GABA and dopamine, reduces symptoms such as low mood, irritability and breast tenderness, works synergistically with magnesium for nervous system support, supports healthy oestrogen metabolism.

• Zinc: Regulated hormonal levels and supports ovulation, anti-inflammatory and immune-modulating, may reduce mood swings, acne and cramps, supports progesterone production and tissue repair.

• Calcium: Reduces PMS symptoms such as fatigue, cravings and mood changes, supports nerve and muscle function, helps reduce irritability and physical discomfort in the luteal phase.

• Quercetin: A powerful antioxidant and natural antihistamine, stabilises mast cells and reduces histamine symptoms (breast tenderness, headaches and anxiety), supports inflammation control.

• Omega-3 fatty acids: Anti-inflammatory and mood-supportive, reduced period pain by lowering prostaglandin production, supports brain health and emotional regulation.

Dietary Interventions for PMS and PMDD:

Supporting overall health and working to reduce symptoms throughout the month is integral to the management of these conditions. Balancing hormones, stabilising energy and supporting the nervous system can all be supporting with how and what you eat.

• Balancing blood sugar: Eat regular meals with a balance of protein, healthy fats and fibre to avoid spiking blood sugar which can intensify mood swings, cravings and fatigue.

• Reducing inflammatory foods: Minimising process foods, excess sugar, seed oil and alcohol which drive inflammation and reduce effective hormone metabolism and production.

• Reduce dietary histamine: Minimise aged, fermented and smoked foods, limit alcohol and avoid eating leftover foods (these increase histamine levels each day they sit - so limit to consuming 1 day after cooking max). Reducing histamine levels can help relieve anxiety, headaches, insomnia and mood swings.

• Support gut health: A healthy gut regulates and clears hormones well, include prebiotic foods (onion, garlic and asparagus), consume a wide variety of fruit and vegetables to support your microbiome and minimise foods you have recognised as trigger food (may cause bloating, gas, pain and changes in bowel motions when consumed).

• Support liver detoxification pathways: Your liver is responsible for clearing excess oestrogen and histamine. Consuming cruciferous vegetables (broccoli, cauliflower and kale), bitter greens (rocket and dandelion leaves), sulphur rich foods (onion, egg and garlic) will help to support liver function as well as staying hydrated with 2.5L of water a day.

• Limit caffeine if anxious or sleep-deprived: Caffeine can heighten nervous system reactivity and interfere with sleep.

• Increase anti-inflammatory foods: Reducing chronic low-grade inflammation which can worsen symptoms affecting hormone metabolism, increase prostaglandins (which contribute to period pain) and dysregulate the nervous system. Key foods to add in to reduce inflammation: Fatty fish  (SMASH - Salmon, mackerel, anchovies, sardines and herring), colourful fruit and veg, herbs and spices (turmeric, ginger, rosemary and cinnamon), extra virgin olive oil, nuts and seeds, green tea, legumes and whole grains.

Lifestyle support:

• Prioritise restorative sleep: Quality sleep is essential for hormonal regulation, mood balance and stress resistance. 7-9 hours a night of undisturbed sleep is ideal especially during the luteal phase. If sleep is an issue, herbal and nutritional support is advised through a qualified naturopathic practitioner.

• Exercise regularly: Movement regulates mood, improved circulation and reduced inflammation. Gentle activities like walking, yoga and Pilates can be beneficial during this period.

• Practice stress reduction: Chronic stress worsens both PMS and PMDD, supporting your nervous system with practices such as deep breathing, meditation, time in nature and vagus nerve stimulation (cold showers, singing, humming or dancing).

• Establish routines: A regular rhythm with sleep, meals, movement and “me time” will help to stabilise your nervous system, circadian rhythm and hormonal signals, especially when mood and energy fluctuates cyclically.

• Track your cycle: Understanding your own pattern helps you anticipate and prepare for more vulnerable days. Prioritising tasks that take a lot out of you (like assignments, cleaning, organising, social gatherings etc.) for the other half of your cycle is essential when struggling with these conditions.

• Create space for emotional processing: PMDD can bring up intense emotions, journalling, therapy or gentle self reflection can help you to move through these thoughts and feeling that present in this time period.

• Know when to say no to others: Honour your limits, allowing yourself to say no and let go of the expectations of others where possible.

When to Seek Help

If your symptoms disrupt your relationships, work, or mental wellbeing, lead to significant depression or anxiety before your period and persist despite self-care strategies, you don’t have to suffer silently. Naturopathic care can offer support tailored to your body’s needs, uncovering what the root cause of this condition is using thorough case taking and testing and using this information to create a tailored plan to bring you back to health. Suffering through your cycle each month is not sustainable and with some work, symptoms can resolve.

A Personalised Plan Back to Wellness  

PMS and PMDD are real, valid experiences—not something you just have to “push through.” Natural medicine offers powerful tools to help your body restore balance, regulate hormones, and support your emotional wellbeing. If you're ready to understand your cycle and get off the monthly emotional rollercoaster, I’m here to help. Together, we can create a functional, personalised plan to reduce your symptoms and help you feel like yourself again

Natural Remedies to Manage Stress: A Naturopath’s Guide

What Is Stress? 

Stress is a natural part of life, but when it becomes chronic it can take a toll on both our physical and emotional well-being. Elevated cortisol levels, disrupted sleep, digestive issues and increased inflammation are a few examples of how stress manifests in the body. As a naturopath I’ve seen how powerful it can be to address the stress response of our body and work on stress perception. In this post I will walk you through natural, research-backed remedies that not only calm the nervous system but also help build long-term resilience.  

Why do we get stressed?

Stress is the body’s natural response to any perceived threat or demand. When we encounter stressful situations whether it’s physical (injury or illness), emotional (relationship conflict or self-perception) or environmental (noise or work pressure) - our brain stimulates the hypothalamic-pituitary-adrenal (HPA) axis to release stress hormones. This system’s primary stress hormones are cortisol and adrenaline, these hormones prepare the body for “flight, fright or freeze.” The physical symptoms include: 

• Increased heart rate and blood pressure 

• Rapid breathing 

• Heightened alertness 

• Increased blood sugar for quick energy 

• Suppressed digestive, reproductive and immune functions to conserve energy.   

This response is essential for survival in short bursts - but when stress becomes chronic, the HPA axis stays stimulated and cortisol levels remain elevated. Over time this can disrupt sleep, digestion, hormone regulation, immune function and mental clarity.  

From a holistic perspective, stress isn’t just a mental or emotional experience - it’s a physiological chain reaction affecting the entire body. This is why stress management isn’t just about mindset, it’s about supporting and regulating this finely tuned system using dietary interventions, lifestyle changes alongside herbal and nutritional remedies. 

Signs Your Body Is Stressed 

• Constant fatigue, even after sleeping well 

• Digestive issues: bloating, constipation, diarrhoea, nausea or indigestion 

• Frequent illnesses or infections 

• Hormonal imbalances: irregular cycles, PMS/ PMDD, heavy/ painful periods or fertility issues 

• Mood swings and irritability, overreacting / overstimulation  

• Brain fog or trouble focusing  

• Tension or pain in the body 

• Cravings for sugar, salt or caffeine  

• Sleep problems: frequent waking, insomnia  

• Feeling “wired but tired” - you’re exhausted all day and get a “second wind” at night where you struggle to fall asleep / wind down 

• Jaw clenching and teeth grinding 

• Skin issues/ constant flare ups of acne, eczema, psoriasis or hives 

• Hair loss or thinning 

• Low libido  

• Increased sensitivity to light or sound 

• Emotional numbness or disconnection  

• Cracked or dry lips  

• Heart palpitations of chest tightness 

• Frequent urination or digestive urgency  

• Loss of joy or enthusiasm  

Natural Approaches to Managing Stress  

Herbal Support:  

Nature offers powerful botanicals to help the body adapt to stress, regulate the nervous system and recover from chronic stress. These herbs work with your nervous and endocrine system to restore balance and build resilience.  

Here are some of my favourite stress herbs:  

• Ashwagandha (Withania somnifera)  

A calming adaptogen that helps to lower cortisol, ease anxiety and support energy without overstimulation.  

• Rhodiola (Rhodiola rosea)  

  Enhances mental clarity, stamina and mood, great for burnout, brain fog or physical exhaustion from long-term stress.  

• Holy Basil (Ocimum sanctum) 

  An Ayurvedic herb that helps to calm the mind, support the adrenals and protect against oxidative stress.  

• Lemon Balm (Melissa officinalis) 

  Soothing for the nervous system, used to reduce anxiety, restlessness and sleep disturbances without strong sedation.  

• Chamomile (Matricaria chamomilla) 

  A calming herb for nervous tension, supporting restful sleep and soothes digestive complaints associated with stress.  

• Skullcap (Scutellaria lateriflora) 

  A deeply relaxing nervine that supports the nervous system during overwhelm, irritability and mental exhaustion.  

• Passionflower (Passiflora incarnata) 

  A gentle nervine, great for racing thoughts, overwhelm and trouble winding down for bed.  

• Reishi Mushroom (Ganoferma lucidum) 

  Support immunity and calms the nervous system promoting rest and emotional regulation.  

• Schisandra (Schisandra chinensis) 

  An adaptogenic berry known for enhancing focus, endurance and stress resilience.  

• Siberian Ginseng (Eleutherococcus senticosus) 

  Enhances stamina, supports adrenal function and helps the body adapt to both physical and mental stress.  

These herbal supports can be used in the form of Teas and infusions, in tinctures and extracts, capsules or powders. While herbal remedies can offer powerful support for stress, they are not one-size-fits-all. Many herbs work best in practitioner only prescriptions where dosing, combinations and quality are carefully tailored to your individual needs. It’s also important to note that some herbs can interact with medications, including antidepressants, blood pressure meds and hormonal birth control. For safe and effective use always consult with a qualified naturopath who can guide you with a personalised plan.  

Dietary Interventions

What and how we eat plays a powerful role in how well your body can tolerate stress. Some tips to reduce the toll of stress on the body include: 

• Consuming a variety of vegetables and fruits each day, this will ensure you are getting an array of vitamins and minerals, especially vitamin C, Magnesium and B vitamins, these are essential for regulating our nervous system.  

• Prioritise protein in every meal, this will help to stabilise blood sugar, support calming neurotransmitter production, improving mood and supporting energy production.  

• Don’t skip meals, make sure you start your day with a protein rich breakfast and continue to fuel yourself every 4 hours at least. Skipping meals will increase cortisol levels and lead to low blood sugar which has been linked to mood dysregulation and increased cortisol. 

• Add in complex, unprocessed carbs from whole grains, root vegetables and legumes, these will provide slow-release energy and help to regulate blood sugar.  

• Consume healthy fats for brain and hormone health, avocado, olive oil, oily fish, nuts and seeds contain Omega-3's which support hormone production, reduce inflammation and improve overall mood.  

• Reduce sugar and refined carbohydrates as they can cause blood sugar crashes, trigger inflammation and overwhelm the adrenal glands. If you’re going to consume these foods do so after you have eaten and protein and fat rich meal.  

• Stay hydrated, dehydration can increase cortisol and make you feel more fatigued or anxious. Aim for 2L of water a day, herbal teas and coconut water are a great way to increase hydration.  

• Avoid relying on caffeinated beverages to get you through the day, caffeine spikes cortisol and can leave you feeling more anxious. Aim for 1-2 coffees a day, if you feel shaky and stressed with any amount of caffeine try green tea or matcha as it has high levels of l-theanine to soothe the nervous system.  

Nutrients: 

Chronic stress puts a lot of demand on your body’s nutrient stores, especially those that support the nervous system, adrenal glands and energy production. Supporting these levels with whole foods and supplements is a great way to support yourself.  

• Magnesium is used to calm the nervous system, ease muscle tension, reduce anxiety and support sleep. This can be depleted easily as your body will dump magnesium through urine as part of the fight, flight or freeze response in order to prepare muscles and nerves to react quickly. 

Food sources: Leafy greens, pumpkin seeds, cacao, avocado, almonds and black beans.  

Supplementation: Magnesium glycinate is particularly calming and well tolerated – avoid Magnesium oxide as it is poorly absorbed.  

• B Vitamins are used to support adrenal function, energy production and helps to create stress-regulating neurotransmitters.  

Food sources: Whole grains, leafy greens, eggs, legumes and animal proteins.  

Supplements: A B-complex is ideal to cover all bases, choosing an activated form to insure improved absorption.  

• Vitamin C helps to protect the adrenal gland, reduce oxidative stress and support immune function during high cortisol output.  

Food sources: Citrus, kiwi fruit, bell peppers, broccoli.  

Supplements: 500 – 1000mg daily depending on personal tolerance.  

• Zinc supports mood regulation, immune response and hormone balance.  

Food sources: Pumpkin seeds, oysters, lentils and cashews.  

Supplements: Zinc citrate is well absorbed; long term use is not recommended unless balanced with copper supplementation.  

• Iron supports oxygen transport, brain function and energy production, deficiency worsens fatigue and anxiety.  

  Food sources: Red meat, lentils, tofu and spinach.  

Supplements: Use only if iron is proven low on a blood test. Iron bisglycinate is well tolerated, supplement under practitioner guidance.  

• L-Theanine is an amino acid that promotes a calm and focused state without sedation.

   Food sources: Green Tea and Matcha

  Supplements: 100-200mg can promote calm and focus.  

Before supplementation it’s best to work with a practitioner to ensure you are taking a high quality product, take the right dosage for your individual needs and ensure there are no interactions with your medication.  

Lifestyle Practices:

When it comes to supporting the body through stress, lifestyle habits are as important as nutrition and herbs. Creating small, consistent changes that calm the nervous system, regulate your circadian rhythm and bring you back to your body can make a big difference over time.  

• Prioritize sleep and rest 

Sleep disturbances and lack of sleep amplifies stress and reduces your resilience. Aim for 7-9 hours of sleep and wind down with calming rituals such as herbal tea, dim lighting, gentle stretching, meditation, reading or journalling, avoid screens 30 minutes – 1 hour before bed.  

• Vagus nerve stimulation 

The vagus nerve is a key part of your parasympathetic nervous system which allows you to “rest and digest.” When stimulated regularly it can help you shift out of stress mode and into a state of calm, connection and regulation. Activating the vagus nerve sends a clear message to your brain that you are safe. 

Some ways to stimulate the vagus nerve include: Breathwork, try box breathing, 4-7-8 breath, or long, slow exhales, Humming or singing – this vibration stimulates vagus tone, Cold exposure – cold showers or dunking your head in a bowl of ice water, Gargling water, Gentle self-massage, Grounding – bare feet on the earth, Bitter foods – our bitter taste receptors help to stimulate the vagus nerve.  

• Mindful movement  

Movement helps to metabolize stress hormones and release tension, choosing slow forms of exercise such as walking in nature, yoga, stretching, dancing and swimming.  

• Practice boundaries:  

Protecting your time and energy is an effective form of stress prevention, saying no when needed is an important aspect of self-care, overdoing and over giving are common in burnout – so give yourself permission to say no.  

• Schedule joy and play 

Play, creativity and laughter are natural stress regulators, they increase our feel-good neurotransmitters oxytocin and dopamine, calming the body and shifting your brain chemistry. Finding hobbies that you enjoy and spending time on them is essential to recover from chronic stress and gives you an outlet to express yourself and get away to keep you resilient in times of future stress.  

• Create healthy boundaries with technology 

  Constant digital stimulation can keep the nervous system heightened and alert. Notifications, blue light and information overload can contribute to anxiety, sleep issues and mental fatigue.  

  Supportive ways to manage screen time: No screens 30-60 mins before bed, blue light filters, designated screen free time such as meals, nature time or as part of your morning routine, silence or limit notifications. 

• Connect with others or yourself

Human connection helps to regulate your stress response – being seen, heard and supported by others boosts oxytocin and dopamine. With yourself spend some time sitting with yourself or journalling.  

• Shift your perception of stress 

There will always be stress in life, but how you view stress will shape how your emotional and physical health changes. Try to picture these stressors as something to work through, know that your physical symptoms of stress are your body rising to meet the challenge and once the stress has passed let yourself feel safe again. This can be challenging and will not work with every stress you encounter, major life changes, grief and loss, hardship and illness can be extremely stressful and seeking help through counselling and psychological support may be necessary.  

When To Seek Help  

While many people can manage stress with lifestyle changes, nutrition and herbal support, there are times when professional guidance is needed.  

You don’t have to wait until things feel unbearable to reach out. If stress is interfering with your ability to function, connect or enjoy life, it’s a sign your body or mind needs deeper support.  

It may be time to seek help if you’re experiencing: 

• Ongoing fatigue that doesn’t improve with rest 
• Persistent anxiety, overwhelm, or panic 
• Mood swings, irritability, or emotional numbness 
• Difficulty sleeping despite good sleep hygiene 
• Frequent illness or slow recovery from illness 
• Digestive issues that don’t resolve with basic dietary changes 
• Dependence on caffeine, sugar, or alcohol to get through the day 
• A sense of burnout, hopelessness, or disconnection 
• Physical symptoms like palpitations, chest tightness, or shortness of breath 

Working with a naturopath, counsellor, psychologist or integrative health practitioner can help you identify the root causes of your stress and create a personalised path forward.  

Support is a strength – not a weakness – and it can make all the difference in your healing journey.  

A Personalised Plan Back to Wellness  

If you’ve been pushing through, feeling disconnected and overwhelmed, know that you don’t have to keep doing it alone - stress doesn’t just live in the mind, it lives in the body. Together, we can create a gentle, holistic plan that supports your nervous system, restores your vitality and helps you feel truly well again – physically and emotionally.  

Book a consultation today and take the first step towards balance and clarity.