The Benefits of Warming Socks

Have you ever heard of the practice of sleeping in warming socks? This long-standing hydrotherapy health practice has been used for generations, and the benefits are extraordinary and yet so simple. The concept harnesses the body’s innate heating and cooling response to not only stimulate the immune system but also support overall detoxification and lymphatic stimulation while you sleep. Here’s how it works:

 

When you first warm, then immediately cool the feet, there is an increase in blood flow and circulation, lymphatic drainage, and white blood cell count – all of which are needed for an effective immune response. This method is known as a “heating compress”, meaning your body is responsible for warming up the cold socks overnight. Some people also report the warming sock treatment to have a sedating effect, improving their overall quality and quantity of sleep. 

 

Read More: The Benefits of Hydrotherapy

 

The warming sock treatment works best on the very first day of an illness or for allergies. It is best to continue this practice for at least two or three nights in a row for the maximum effect. 

Benefits of warming socks:

  1. Stimulates and encourages circulation
  2. Supports the first stages of seasonal colds such as congestion, headaches, sore throats, and fever
  3. Can be used for migraines or allergies
  4. Supports a healthy immune response
  5. May improve sleep quality and quantity

How-To: Warming Sock Treatment

  1. Prepare a bowl of ice water, and soak a pair of thin, cotton socks until they’re saturated.
  2. Remove the socks from the ice water, and wring them out thoroughly. Place in the refrigerator. 
  3. Prepare a hot foot bath and soak your feet for 5-10 minutes until they are warm and pink. Dry off your feet thoroughly with a clean towel.
  4. Immediately afterward, put the ice-cold wet socks on your warm feet. Overtop the cold socks, and put on a pair of thick, wool socks (or other insulator socks). 
  5. Go directly to bed and leave the socks on overnight. 
  6. During the night, you may wake up with your whole body wet from sweat. If so, change into dry pajamas, but leave on the socks.

In the morning, you will notice the once cold, wet socks are completely dry! 

Note: Warming socks are contraindicated in people with a lack of feeling in their extremities (such as severe cases of diabetic neuropathy, Raynaud’s, or neuropathic injury) as they may be unable to feel if the temperature of the foot bath would be too hot. Also, any individuals with mobility issues where they may be unable to remove the socks should avoid this treatment. 

Read More: Keeping Kids Healthy: Immune Support for Back-to-School

Are there any known contraindications? – Yes, if they have a lack of feeling in their extremities where they are unable to feel if the temperature is too hot. This could include severe cases of diabetes or neuropathy from injury. Also, if individuals have issues with mobility and being able to remove the socks, etc..



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Sleep Through – The Troubled Sleep of Toddlers & Parents

If you’re feeling tired of feeling tired from being woken up at night, you’re certainly not alone. We see a large number of parents whose young children wake them in the middle of the night, a habit that sometimes goes on for years at a time. Often children will wake up their parents at night after a band dream, or from night fears and want to either get in bed with them, or have the parent get up and put them back to bed. Either way, this is extremely disruptive to the parents’ sound sleep, and over time can prove difficult to get back into a restful sleep rhythm. 

 

This is a tricky sleep situation because – at least for parents – taking something to sleep through the night is not solving the problem when you’re actively being woken up in the middle of the night. However for children, getting to the bottom of why they’re waking up is often where our naturopathics doctors will start. They can provide support for both parents and children with the end goal of helping everyone get the best night’s sleep possible. 

 

Read More: Nutrition Tips for Optimal Sleep

Sleep Support for Children & Parents 

No two children are alike, and what may work for one child may not be quite right for another. Here are some considerations to explore for yourself and your children, and can be further discussed with one of our NDs to better tailor these approaches for your sleep needs:

 

  1. Nutrition before bedtime – When we consume our largest meal at night, this can not only be energizing, but strenuous for our body to digest while we’re trying to sleep. Also, consuming sugar or alcohol can easily disrupt our blood sugar balance – a strong influencer on how well our body can fall asleep and stay asleep. Children especially can be susceptible to sugar highs at night. Thus, try to consume smaller portions at dinner time, or consume dinner at least 3 hours before bedtime. Avoid sugary desserts and beverages to avoid blood sugar spikes in the middle of the night. 

 

  1. Screen time – The trouble here can be two fold: 1) Blue light and screen strobing can affect our internal clock (also known as circadian rhythm), and disrupt our ability to fall asleep. 2) Children are highly sensitive beings. What they’re watching in the evenings before bedtime may be affecting their stress levels or impacting their dreams causing night terrors or nightmares. Instead, listening to a story or drawing / coloring / dream journaling in the evenings is a more calming and creative way to ease into restful sleep. 

 

Read More: Harvard Health: The Effects of Blue Light 

 

  1. Herbs for sleep support – Herbal support can be a useful addition to evening routines to support our stress response before bed time and to help us nod off naturally. There are several good herbs for sleep support, and your ND can provide the most appropriate one for you or your child. Herbs traditionally used for calming sleep include lemon balm, chamomile, linden and passionflower. 

 

  1. Homeopathics – your naturopathic doctor may have guidance on incorporating homeopathics for yourself and your child to support sleep cycles and behaviors around sleep. Talk with your ND about these options and if they think this could be a useful addition to your care plan. 

 

If you and/or your child is struggling with sleeping throughout the night, consider making an appointment with one of our naturopathic doctors to create a tailored plan just for you. 

 

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5 Tips for Holiday Digestion Support

December is a very unique month when it comes to health and wellness challenges. We have a change of season from autumn to winter, sometimes a higher than normal level of stress, extra travel, holiday foods and extra savory meals, and often very social meal gatherings where our diet fluctuates significantly from our normal day-to-day. Below are 5 tips for holiday digestion support with some simple daily habits to keep in mind. 

Read More: Healthy Holiday Recipe Round Up 

5 Tips for Holiday Digestion Support 

  • Avoid drinking ice-cold beverages around mealtimes. Icey drinks dampen our digestive fire and make it harder to digest our food, especially in the colder winter months. Instead, opt for room temperature or slightly warm beverages before or after meals. 

 

  • Add fennel seed to your food! Fennel is a natural carminative (meaning it helps with gas and bloating) and is a perfect addition to heavier dishes such as hearty soups, stews, pasta, or roast. It also adds a delicious and aromatic flavor to any dish. 

 

  • Do your best to avoid holiday grazing. Allowing at least 4 hours between meals encourages healthy digestion and allows your stomach time to properly digest the food you’ve recently consumed. 

 

  • Enjoy after-meal herbal teas. Peppermint, fennel, and chamomile teas are excellent to support your digestion post-meals and to serve for your guests after a large gathering. A pot of evening herbal tea is always a welcome addition to a dinner party when you have a house full of guests. 

 

  • Remember to eat fiber! We need about 25 grams of fiber daily for optimal digestion and healthy elimination. Most people barely consume half of this on a daily basis. Fiber-rich foods include all vegetables, fruits (with the skin) beans, legumes, nuts, seeds, and leafy greens! Eating enough fiber also has the added benefit of supporting cholesterol and blood sugar levels over time. 

 

If you need individualized support with maintaining your nutrition practices this season, consider scheduling an appointment with Dr. Beliy to review your needs and your lifestyle practices. Together you can create a personalized nutrition plan that supports your needs and optimizes digestion.

 

Contact us at (804) 885-3082 to learn more about our practice and to schedule an appointment. 

 

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Managing Stress While Working From Home

Working from home may once have been idealized as the preferred comfortable and relaxing alternative to the traditional “going to work” office setting. Surrounded by the comforts of home with the daily commute no longer robbing us of precious morning and evening time, working from home is now something so many of us were thrown into unexpectedly this year, for better or for worse. And for many, that ideal home-office bubble quickly burst from the reality of the stressors that build up working in a home that also includes the stressors of not only work, but family responsibilities as well.

5 Herbs to Support Your Stress Response & Nervous System

Many people today are finding themselves juggling the demands of a full time job, child care, home schooling, and the perpetual presence of their partners. Working from home in fact, can be riddled with underlying unexpected stressors, and some may find themselves feeling overwhelmed at how to manage the stress of working from home. Here are a few tips to help with managing stress when working from home:

Simple Ways to Manage Stress at Home

  • Set and communicate clear boundaries to those around you. Do you need something that you’re not asking for, but expecting others to accommodate? Take note of something that may be stressing you that you could help yourself to solve by asking for what you need from those around you, or setting clear boundaries of your own needs or space.

 

  • Take a short break every hour to move your body. Walking, doing a gentle yoga flow, or a few squats every hour stimulates the circulation and supports blood flow to your brain and extremities. When we are stagnant, we can more easily feel tired, and when we are tired we are more quick to anger or be short with those around us. Set a timer to spend 5 minutes each hour moving your body to invigorate your senses. You can even use a yoga ball as a chair to help you keep more mobile and agile during the working hours.

 

  • Maintain a solid evening routine to support optimal sleep. Set a time each and every day to “leave the office”. Although we’re working from home, we need a clear ending to our work day that does not follow us into our sleeping space. Try to go to bed around the same time each night, reading something non-stressful or doing an evening meditation before bed. Devote at least 8 hours to sleep whenever possible. Stay away from screens by 1-2 hours prior to bedtime.

 

  • Incorporate small mindful practices when you notice stress arise. Stress creeps up on us and takes us entirely by surprise sometimes. We can often find ourselves completely overwhelmed with stress before we even know where it came from. Notice those first signs of stress creeping in – a rapid heartbeat, an agitated state of mind, a sense of fear, snapping at those around you, a familiar feeling of frustration at literally everything. Stop immediately when you notice these feelings, then ascertain why these feelings are happening. What is the cause of stress here, and is it something you can control? What simple, clear steps can you take to reduce the stress you feel in your body?

 

Using Mindfulness to Reduce Stress

Taking Inventory of the Stressors In Your Daily Life

If you’re feeling overwhelmed each day with stress that you cannot control, it’s important to pause and allow yourself time to really feel where that stress emotion is coming from. It can be helpful to actually make a list of stressful things that you feel. Nothing is too big or too small. Once you see all of your daily stressors listed out, sort these into things you can control, and things you cannot control. Choose one stressor from your control list, and mindfully work on responding to that stressor differently – more mindfully – that week. Then focus on one stressor from the uncontrollable list and work on finding a comfortable middle ground with this.

For example, a stressor we can all control is how we respond to our children who interrupt us when we’re working. A stressor we may feel is out of our control is a global pandemic.

We cannot respond perfectly to every situation every day, but we can bring mindfulness to our responses and our own behaviors to function as best as we can given our collective situation. Spend time in nature. Move your body daily. Commit to good quality sleep. Take time for joyful things. Fill yourself with good things emotionally and spiritually. And of course feed yourself well. These are all ways we can nourish our bodies and our minds in our own homes.

The Vagus Nerve: What Is It & How Do We Heal It?

Do you need support managing stress while working from home? Consider making an appointment with one of the naturopathic doctors at Richmond Natural Medicine for personalized recommendations to meet your needs.

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Discussing Prostate Health with Richmond Natural Medicine

Here at Richmond Natural Medicine, our doctors work with a wide range of client health issues for men, women, and children. For men, one of the most common areas in need of support is prostate health. Our naturopathic doctors focus on men’s health by incorporating a variety of approaches as she supports their wellness journey. One area of concern within prostate health is prostatitis – which is a condition that is marked by inflammation of the prostate.

Some signs and symptoms of prostatitis include:

  • Frequent urination, which may be painful or difficult to start or complete
  • Urgent need to urinate
  • Cloudy urine
  • Pain in the abdomen, lower back, or groin
  • Lack of thirst, or avoidance of drinking fluids to limit urination
  • Possible pelvic inflammation as a contributing factor

The naturopathic approach to prostate health includes prevention and education about the steps that can be taken each day to enhance the quality of your healthy life. Men may be reluctant to seek health care, but adequate nutrition and avoiding common health problems, like diabetes and high blood pressure, can prevent the need for more significant interventions later. A better quality of life is possible.

Read More: RNM’s Five Prevention Tips for Men’s Health

Naturopathic Approach to Prostate Health

Some of the main factors affecting prostate health include aging, endocrine disruptors (in our diet or through environmental toxins), and genetic predisposition. Our doctors take a thorough health and dietary history to uncover what the contributing factors may be for each person and formulate a health plan with them in mind.

From a naturopathic perspective prevention is key to supporting one’s long term health, and focusing on prostate health is no exception. Preventive measures such as avoiding processed foods, choosing organic whole foods whenever possible, and drinking adequate water go far in supporting long-term prostate health.

Naturopathic medicine can support prostate health through a variety of approaches. Our practitioners educate patients on how nutrition and natural interventions can improve overall health, including prostate health specifically. Naturopathic medicine can have a positive impact on prostate health by naturally rebalancing hormones.

We often think first of testosterone being out of balance when men have health issues, but excess estrogen may be a problem. There are ways to assess hormone imbalances for men which then allows appropriate selection of individualized therapies. Seek advice as soon as changes in urination occur, as they say, an ounce of prevention, is worth a pound of cure.

Read More: Naturopathic Lifestyle: Water & Hydration

If you are a man who would like to take immediate steps towards a better quality of life, we suggest these three actions:

  • Consume adequate protein with age
  • Engage in exercise
  • Cultivate well-being through close relationships

If men’s health, or prostate health, is something you would like individualized support navigating, considering scheduling an appointment with one of our practitioners at Richmond Natural Medicine today.

 

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Healthy Holiday Recipes from RNM

If you’re curating your holiday recipes and are on the hunt for some healthier options, consider a few of our favorites. Mostly gluten-free, dairy-free, and no sugar added, these recipes are adaptable to many dietary intolerances with the substitutions listed below.

Main Dish (Gluten-Free, Dairy-Free)

Stuffed Acorn Squash with Broccoli Rabe & Quinoa (Vegetarian)
Veggie Stuffed Portobellos with Herbal Chimichurri (Vegetarian)
Lemon & Herb Roasted Chicken
Butternut Squash, Leek and Apple Soup (Vegetarian)
Lemon Baked Salmon with Garlic Dill Sauce

Healthy Sides & Appetizers

Sweet Potato Quinoa Skillet with Kale & Sage
Sweet Potato Wedges with Tahini Honey Sauce

Tabbouleh Salad with Pomegranate & Kale
One Pan Garlicky Green Beans with Almonds
Easy Vegan Cornbread

 

Delicious Desserts (Gluten Free / Dairy Free)

Honey Sweetened Jam Thumbprint Cookies
Double Ginger Molasses Cookies
Grain-Free Holiday Tahini Cookies
Cacao Hemp Krispy Treats

No-Sugar Holiday Beverages

Blood Orange Gin Cocktail
Coconut Butter Hot Chocolate
Pumpkin Spice Latte

Simple Substitutions

Have another food allergy or intolerance? Here are some simple recipe substitutions that you can use in place of some ingredients, allowing you to make almost any recipe you desire.

Egg replacements:
1 tablespoon chia seeds + 2.5 tablespoons water = 1 egg (how-to here)

Sugar alternatives:
Coconut palm sugar / Dates and date sugar / Honey / Maple Syrup or maple sugar / 100% stevia

Dairy alternatives:
Hemp milk /Almond milk / Coconut milk / Flaxseed Milk / Oat milk / Rice milk

Potato alternatives:
Parsnips / Cauliflower / Rutabaga / Turnip / Butternut squash / Polenta

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The Health Effects of Mold Exposure: How Can Naturopathic Medicine help?

Humans have interacted with mold for thousands of years. Typically the effects of small amounts of environmental molds are not a problem, nor do they cause any obvious symptoms. However, our indoor living environments may be prime areas for excessive mold growth depending on the weather, age of the home, and previous water damage. Molds can be found anywhere there is dampness around the home, including doorways, window sills, basements, cellars, under carpets and upholstery, vents and within ceilings. They can be especially prolific in spaces that have previously experienced flooding. It grows well on damp wood areas around the home, making window sills around bathrooms, basements, and ceiling tiles / leaky roofs a prime area to find extra molds.

The health consequences of molds is a somewhat ambiguous area, and many of the symptoms of a mold allergy or sensitivity can be extremely difficult to relate directly back to mold specifically. If you have a mold allergy, your immune system overreacts when you breathe in airborne mold spores, and the lungs may become sensitive. In more rare cases, a mold allergy may potentiate a more serious health issue in immunocompromised children and adults. Many of these symptoms are also symptoms of other health issues, therefore making the connection to mold as a cause can be tricky.

What are the health effects of mold exposure?

Symptoms include:

  • Itchy eyes
  • Frequent coughs
  • Asthma
  • Dry or scaly skin
  • Sneezing
  • Headaches
  • Chest tightness
  • Extreme fatigue
  • Brain fog/ issues with memory
  • Altered growth of children
  • Frequent infections
  • Altered hormone function
  • Nutritional deficiencies
  • Changes in lipid metabolism including cholesterol
  • Low birth weight of your children
  • Impaired development of your children

Controlling Mold in Your Environments

Environmental molds will always be present, but not everyone responds to them in the same way. Even though humans have interacted with molds for thousands of years, there can be serious consequences once mold has settled into your home. There may also be health consequences due to the high and constant exposure. It is important to note that not everyone responds to mold in the same way. Epigenetic factors related to detoxification and glutathione function (antioxidant protection) can leave some individuals more vulnerable. But to start, there are some steps you can take to check your home and control the spread of molds include:

  • Check the windows and doors of your home seasonally for any traces of mold growth
  • If flooding has occurred in your home (past or present), check the house thoroughly under carpets, under ceiling tiles, around roof leaks, or basement openings
  • Control the humidity levels as much as possible
  • Ventilate your most humid rooms thoroughly including the kitchen, bathroom showers, and laundry areas
  • Once you have isolated a problem, you not only need to clean it thoroughly but fix the mold problem completely. That may mean investing in new windows and doors, thoroughly repairing any ceiling leaks ventilation problems within the home, repairing leaky pipes and venting systems, and replacing flooring

The Naturopathic Approach to Mold Toxicity

If you are experiencing any of the above symptoms with an unknown cause, or suspect there may be a mold issue within your home or workspace, we can support you. Naturopathic medicine looks not just at the causative factors but also your individualized immunity, and works to stabilize factors that may make you more vulnerable now and overtime, including your detoxification pathways.

Your ND will take a thorough health history, and inquire specifically into your current symptoms and timeline of their development. They will ask detailed questions about your home and work environments and begin working on short and long term strategies to support your immune and detoxification systems. Utilizing appropriate supplements, herbal medicines, lifestyle recommendations, dietary suggestions, and homeopathics, they can support your immune system and help increase your detoxification pathways known as phase I and phase II for mold exposure.

Your ND will create a tailored and uniquely specific plan to address your current symptoms while working long term to address the deeper cause of your health issues. Again not everyone will react to mold in the same way and thus finding the unique interplay between your immune system and your environment is key. Your ND may also provide local resources to help you eliminate mold within your home if needed. If you or your child is presenting with more complicated health issues that may be triggered by mold exposure, such as PANDAS, autoimmune conditions, frequent infections, or developmental concerns, the treatment strategies will be targeted to address several layers of whole-body therapy. Your ND may even have additional referrals for you and your child so you can develop a team of experts unique to your health needs.

To schedule an appointment with one of our Naturopathic Doctors, click here.

Read More | Healing Autoimmune Conditions Through Naturopathic Care

Resources

Facts About Mold & Dampness from the CDC
Mold Allergy from the Mayo Clinic
The Inhalation Health Effects of Mold
Mold and Your Health from the EPA
Adverse Nutritional Implications of Exposure to Endocrine-Disrupting Chemicals and Mycotoxins
Deficient Glutathione Function

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The Vagus Nerve: What Is It & How Do We Heal It?

What Is The Vagus Nerve?

The vagus nerve is a cranial nerve that carries sensory information and efferent signals to many muscles, glands, and internal organs, including the heart and GI tract. It extends from the brain stem, through the neck and thorax, and down into the abdomen. It is the main contributor to the parasympathetic nervous system and a primary communication pathway between the brain and the body. Because of this relationship, the vagus nerve plays a large role in our mood, immune system, stress response, cardiovascular function, and digestion. The body is extremely responsive and reactive to all stimuli, both internal and external. When something is happening within the body that the brain needs to respond to, the vagus nerve is the primary messenger. Communicating those responses happens in milliseconds, but where are those signals coming from?

Approximately 80% of the body’s signals are sent from the body’s organ systems to the brain (afferent signals), while only 20% of the body’s signals are sent from the brain to our organ systems (efferent signals). The vagus nerve is primarily responsible for this communication.

Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders

The Importance of Vagus Nerve Communication

The vagus nerve connects multiple organ systems with the brain, and its primary function is to deliver afferent signals to the brain from other parts of the body, including the gut, heart, liver, and lungs. And because such a large portion of our immune system resides in our gut, the vagus nerve has a direct influence on our immune health. When an imbalance occurs in these organs, a message is relayed almost immediately to the brain, where measures are taken to accommodate the imbalance. The gut is a major interface between our internal environment and the outside world, thus making it a particularly important sensory organ. Imagine how you feel when you experience alarm, fear, pain, “gut-wrenching” trauma or visuals, grief, and heartbreak? All of these are deeply emotional – sensory – experiences that almost all of us feel in our gut, or our lungs and throat, or in our hearts.

When the body experiences this kind of stress, it overstimulates the vagus nerve, leading to a cascade of alarming afferent messages to the brain. Many researchers attribute the effects experienced during trauma at any stage of life (particularly adolescence) to dysfunction within vagus nerve tone, including chronic digestive imbalance, high anxiety and PTSD, migraines, sleep disorders, and autoimmune conditions.

The vagus nerve also maintains our homeostatic inflammatory response and regulates our ability to relax (remember: “rest and digest”). The belief that our state of mind and body is directly related to our emotional resilience is incredibly important when observing the function of the vagus nerve.

Signs of Vagus Nerve Damage

The vagus nerve has been linked to major depression, PTSD, inflammatory GI disorders including ulcerative colitis and Crohn’s disease, and severe anxiety. When the vagus nerve is overstimulated, or chronically weakened, there are several signs that may lead your naturopathic doctor to suspect this is an area that needs holistic support. These symptoms can include:

  • A weakened immune system
  • An existing autoimmune condition, including arthritis
  • Mood disorders
  • Chronic pain or inflammation
  • Irregular heart rate
  • Difficulty speaking, swallowing, and loss of gag reflex
  • Anxiety, or inability to relax and feel “safe”
  • Issues with digestion

Healing the Vagus Nerve

The “tone” of the vagus nerve is extremely important, and can actually be strengthened through mindfulness practices like breathwork and meditation. For the treatments of systemic inflammatory disorders and for PTSD, the research on vagal tone is promising and focuses on specific practices: “…The vagal tone is correlated with the capacity to regulate stress responses and can be influenced by breathing, its increase through meditation and yoga likely contribute to resilience and the mitigation of mood and anxiety symptoms”. These gentle practices can be enjoyed in your own home, in your car, while at work, and even together in community.

Gently stimulating the vagus nerve can be extremely therapeutic. Stimulation has an immediate calming effect on an overstimulated nervous system and overall inflammatory response. This can be achieved through diaphragmatic breathing: take a long, slow inhale, hold it slightly, and then release the breath completely. Other helpful practices to increasing vagal tone include abdominal massage, singing or vocal expression, writing, laughter, acupuncture, consistent massages, craniosacral therapy, and therapeutic exercise such as swimming, yoga, walking, and gentle resistance training. Of course, mental health counseling is just as important as any physical practice for healing past trauma.

The health of your vagus nerve is directly reflected in the health of your immune system, cardiovascular system, digestive system, and even the respiratory system. As is always the case in a naturopathic approach to healing – everything is all connected. If you need support in any of these areas, consider scheduling an appointment with one of our naturopathic doctors here at Richmond Natural Medicine.

References

Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders
Anti-inflammatory properties of the vagus nerve: Potential therapeutic implications of vagus nerve stimulation.
Reducing inflammation starts with the vagus nerve
The vagus nerve and inflammatory reflex: Linking Immunity and Metabolism
How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone.

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Health Benefits of RNM’s New Infrared Sauna

Richmond Natural Medicine’s New Infrared Sauna is Available For Current Patients

Taking a pause from the day to relax in the soothing warmth of an infrared sauna seems like incentive enough to try this gentle therapy for yourself.  However, if you need a few more reasons to check out infrared then consider these benefits.

Detoxify: Sweating to release toxins is perhaps the benefit most associated with the sauna experience. The process of warming the body increases circulation and triggers the sweat glands. Many studies suggest that sweat helps to detoxify the body by releasing heavy metals, urea, bisphenol-A, and phthalates. Additionally, it improves blood flow and reduces blood pressure.

What’s good for the inside is good for the outside too, and sweating helps to unclog pores and improve the health of your skin.

Pain Relief: As the infrared light warms the body from the inside out, it increases the circulation of the blood and the flow of oxygen. This brings a feeling of relief to patients with muscle soreness, arthritis and related conditions, and helps to speed the healing process.

Better sleep: Relaxing in the quiet warmth of the infrared sauna environment is a perfect way to calm the body and the mind. Often a reset of body temperature—from neutral to warm and then to cool—combined with the soothing heat of the sauna can aid in improving sleep.

Also, relaxing helps to balance cortisol, your body’s primary stress hormone, says Amy Myers, MD, author of The Autoimmune Solutions who encourages including infrared sauna visits as part of an overall wellness plan.

Weight loss—the process of warming the body and sweating is likely to produce some weight loss, just as with exercise. This may be an added benefit or, for individuals with certain medical conditions, it may be a low-stress way to elevate the heart rate and improve circulation.

According to the Journal of the American Medical Association, 30 minutes of Infrared sauna may burn as many as 600 calories.

Immune System support: As the body’s core temperature rises, it works to strengthen the immune system and promotes healing.  Studies have even suggested that infrared sauna use provides a reduction in fatigue associated with Chronic Fatigue Syndrome.

Whether you have a health concern or simply wish to enjoy some quiet relaxation, consider trying out this new wellness resource at RNM.  The gift of self-care gives back for a lifetime. Check out RNM’s new Infrared Sauna which is available for RNM Patients. Schedule your Sauna Session Today.

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5 Healthy Back To School Tips

Going back to school after a long and adventurous summer can be a frightening and exciting time for both parents and kids. Whether it is beginning at a brand new school after a move across the country or meeting new friends, the process can be quite the undertaking.  

5 Healthy Back to School Tips:

1. Catch up on Sleep

Studies have shown that getting adequate sleep not only helps with little ones growing (growth hormones surge during sleep) but it’s also vital for optimal neurotransmitter production. Neurotransmitters like serotonin, dopamine and epinephrine help little ones to have a balanced mood as well as help with focus and concentration during the school day. Getting at least 9-11 hours of sleep per night for school age kids is a must. Having a small cup of chamomile tea after dinner can help with relaxing the child and therefore promote more restful sleep.

2. Get Outside and Move

Movement can help with maintaining and achieving a healthy weight in children. It also helps with increasing their ability to socialize with their peers and community. By reducing the amount of screen time our kids partake in, we can help to encourage them to be outside and moving for at least 60 minutes per day. If that means participating in organized sports, playing a fun game of kick ball with family members or riding a bike, all of these activities will help to keep our kids in shape and much healthier during the school year.

3. Boost the Immune System

Do you notice that your child is more susceptible to the common cold during the school year? Or have you noticed that it takes your child a longer time to recover from common childhood illness? Our kid’s immune systems are very fragile and are easily influenced by their surroundings. Because children are exposed to hundreds of different bacteria and viruses on a daily basis, supporting their immune system during the school year (and beyond) is very important. Starting with a refrigerated probiotic is a great choice, mainly because a large majority of our immune cells are housed in the GI tract (GALT). Other great ways of helping to support your child’s immune system is encouraging hand washing with soap and water and an increase in the consumption of vitamin C rich foods. You could also try working in elderberry syrup as a part of their daily regimen.

4. Get Creative

With free, unstructured time comes a blooming surge in creativity. Creativity helps to aid children in social, emotional, physical and cognitive development. Allowing your child to put on a play for you, draw or paint their latest masterpiece or build a spaceship from a cardboard box will give them the confidence to succeed in the classroom on a daily basis. Let your child guide you on their likes and dislikes. Provide a space for them to express themselves emotionally through music or dance during their creative time. The sky should be the limit when it comes to letting your child’s creativity soar.

5. Family Meals

Have you ever noticed that when you include your child in the preparation of food that they are more likely to consume the meal or snack that they helped out with? When children are active participants in their family dynamics, they have a vested interest in the outcome. Preparing and eating meals with your family helps with reducing social anxiety as this is the time for the whole family to connect and check in after a full day of being separated from one another. The more family meals that can be consumed per week also significantly reduce symptoms in medical disorders such as asthma due to children being able to communicate any changes in the way that they feel during dinner time. When families are choosing to consume more nutrient-dense foods like fresh fruits, veggies and complex carbohydrates they tend to have a lower rate of childhood obesity and are more likely to make healthier choices as adults. So let us remember to relax, laugh and gather around the dining room table, as family meals are key to helping your child thrive during the school year.

Resources: Sleep Health Foundation, Center for Disease Control, American Pediatric Association

If you would like additional support regarding your child’s health and well-being, explore our page on Children’s Health and contact our office at (804) 977-2634 to schedule an appointment.

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Phone 804-977-2634

Fax - 804-980-7876

Office Hours

Monday: 9:00 AM-5:30 PM
Tuesday: 9:00 AM-5:30 PM
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