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By Blair Doucette
RNM Blog Uncategorized
April is Rosacea Awareness Month

What is rosacea?

Rosacea is a skin condition commonly associated with redness, inflammation, or rash, typically located on the nose and the cheeks. Rosacea can appear differently in different people. Some may experience a quick flushing sensation in their face, some may experience constant redness, irritation, and discomfort of their face, and others may experience acne-like breakouts on their face. 

 

What causes rosacea?

The root causes of rosacea are largely unknown, but there are many different working theories. 

One of the most common theories is that underlying inflammation is likely contributing to the development of rosacea. This inflammation could be coming from a disrupted gastrointestinal microbiome (possible infections or imbalanced bacteria) or a disrupted skin microbiome, as it is common for patients with rosacea to have higher numbers of Demodex mites on the skin. 

Several different triggers for rosacea can vary from person to person, including stress, sunlight, spicy foods, exercise, temperature changes, caffeine, and alcohol. Therefore, it is essential to take notes of your symptoms so that you can better understand what may be triggering your rosacea. 

 

Naturopathic Support for Rosacea

One of the main principles of naturopathic medicine is ‘tolle totum’ which means ‘to treat the whole person.’ When you book your initial appointment with one of our naturopathic doctors, we will dive deep into your medical history. We will discuss things like diet, sleep, stress, exercise, etc. This is to learn more about you as a whole person (and not just your rosacea). This will allow us to make possible connections between your rosacea and other factors in your life that could be contributing (stress, intense exercise, inflammation, diet, microbiome imbalances, etc). Making these connections and getting to the root causes can help us work towards improving symptoms along with the underlying causes, helping you move towards an improved state of health. 

If you want to be proactive before your visit, you can create a symptom and lifestyle journal to help us better understand what could be triggering your symptoms. In your journal, you can include things like: what symptoms you experience, what time of day you experience them, what activities you were doing before/while you noticed the symptoms, what foods you ate before/during symptoms, etc. 

 

If you are tired of dealing with rosacea, take charge of your health this Rosacea Awareness Month and let Richmond Natural Medicine help guide you towards clear skin! 

 

For more information on our practice or to schedule an appointment, give us a call at (804) 977-2634!

Looking for Seasonal skin care tips for Spring? Click here!

Dealing with psoriasis? We have a blog for that too! Click here!

 

References:
  1. Farshchian M, Daveluy S. Rosacea. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557574/ 
  2. Sánchez-Pellicer P, Eguren-Michelena C, García-Gavín J, et al. Rosacea, microbiome and probiotics: the gut-skin axis. Front Microbiol. 2024;14:1323644. Published 2024 Jan 8. doi:10.3389/fmicb.2023.1323644 
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By Blair Doucette
RNM Blog Uncategorized
Celebrate the Spring Equinox With Us!

The spring (or “vernal”) equinox marks one of two times a year when the Earth’s axis is tilted in a direction so that our daylight hours equal our night hours. In fact, the word “equinox” is Latin, meaning “equal night.” This means that after today, our nights will be getting shorter, and our days will be getting longer. This equinox marks the transition from winter to spring, even if it’s seemed a little springy out since the beginning of March. Before modern technology, our survival was integrally related to the sun and its warmth. We wouldn’t be able to grow food to eat, complete our work, or even survive if our hemisphere didn’t rotate its way back toward the sun. Because of this, many pre-modern cultures marked and celebrated the return of the sun. 

 

Spring Equinox of Past:

  • The Celts marked the spring equinox with rituals and celebrations involving bonfires, meant to symbolize warmth, vitality, and purity. As an agrarian culture, the return of the sun was very important to them. 
  • Holi is a Hindu festival of colors that has been celebrating the arrival of spring since about the 4th century CE. To celebrate, people throw brightly colored powders, called gulal, up into the air and at each other while dancing and feasting. 
  • Ango-Saxons marked the spring equinox by celebrating the goddess Ēostre. She was associated with spring, dawn, fertility, and rebirth and is most likely where we get the word Easter. 
  • Since about 2700 BCE, Egyptians have celebrated the spring equinox with a festival called Sham el-Nessim. It was a time where they would offer salted fish and other foods to their gods, hoping to ensure a good crop season. Sham el-Nessim is still celebrated to this day and is one of the few holidays that is celebrated by the whole country, as it predates both Christianity and Islam.

 

Spring Equinox in Natural Medicine:

Energetically, this time of year aligns more with New Year’s resolutions than January. So don’t worry if some resolutions have slipped through the cracks. The sun is now on your side! Naturopathic medicine draws much of its wisdom from observing the natural world, so we believe this time of year is important for experiencing renewal. With more sunlight to go around, our bodies may even feel a little more invigorated and lively. Like new baby plants that have to push their way through the cold earth, spring’s energy is powerful. New growth on spring trees is both extremely strong and extremely flexible. This is how we should leave winter and enter spring. And after a long winter of heavy foods, we need to help support our bodies’ detox pathways to help them work more efficiently this spring. This means supporting our livers with bright and fresh spring greens and lots of fresh herbs. 

 

Spring Nutrition: Bitter Nourishing Foods 

As soon as our tongue tastes food that is even mildly bitter, this sends a direct message to our stomach and pancreas to begin making digestive enzymes. Digestive enzymes such as amylase, lactase, and lipase, help us break down macromolecules (proteins, fats, and carbs) into small, more digestible pieces before they move into our lower digestive tract. Digestive enzymes are essential for good digestion.

Bitter Foods To Enjoy for Spring:
  • Dandelion greens
  • Burdock root
  • Chicory
  • Kale
  • Green tea
  • Chamomile tea
  • Radishes 
  • Watercress

 

Combat Allergies Naturally:

Seasonal allergies are one of the more common frustrations we hear about from our patients this time of year. Luckily, there are many things we can do to support our body’s histamine clearance. One simple thing to add to our daily routine is to drink nettle tea. Nettles work in part by blocking histamine receptors as well as lowering inflammation in general.  Try this overnight Nettle Infusion out for yourself! Note: using nettles is just a small portion of many techniques for allergy support. They typically need to be used for over a month before benefits are noticed. 

Recipe: Overnight Nettle Infusion

Take a 1-pint mason jar and add 4 tablespoons of dried nettle leaves. Cover with room temperature filtered water and fill to the brim of the jar. Seal with a tight-fitting lid and give it a good shake. Let sit overnight to infuse. In the morning, strain out the nettle and sip throughout the day for allergy support. Add a squeeze of lemon or a bit of honey to taste.

 

Spring Morning Routine

After daylight savings time, try to awaken and get out of bed at the same time each day. This consistency will help to align your body to the time change. It will also support your circadian rhythm throughout the day and night, supporting your sleep quality. Ideally, wake just before sunrise and enjoy the morning sunlight on your face and skin. 

 

Want more tips for Spring? Check out some of our other recent blogs:

 

 

Works Cited

“Sham El-Nessim: A Guide to the Egyptian Spring Festival.” Middle East Eye, www.middleeasteye.net/discover/what-sham-el-nessim-egypt-spring-festival-explained.

‌Equinox, Spring. “An Darach Forest Therapy.” An Darach Forest Therapy, 20 Mar. 2024, silvotherapy.co.uk/articles/spring-equinox-celts-picts.

“Holi : A Joyful and Colorful Festival, HoliFestival.org.” Holifestival.org, 2019, www.holifestival.org/.

‌“Celebrate the Spring Equinox and Ostara.” Www.cantonpl.org, www.cantonpl.org/blogs/post/celebrate-the-spring-equinox-and-ostara/.

 

‌

 

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By Blair Doucette
RNM Blog Uncategorized
March’s Herb of the Month: Violet

This month’s Herb of the Month: Violets

Looking around our local landscapes, starting in March, we begin to notice the at-first small and then undeniably robust signs of spring emerging. Signs of life seem to crack open from the cold of winter. And all of a sudden, the vibrancy of green crawls over our natural spaces. Looking at your lawn or any patch of grass that isn’t sprayed with lawn care chemicals, you might notice the beginnings of the violet season. When given the chance, these little beauties will spread their celebration of spring and can easily maintain a steady presence year after year. I like to take a mental note of the first violets I see every year. Like many plants deemed “weeds,” violets have a deep history and medicinal benefits.

Common name: Violet
Latin name: Viola sororia
Parts Used: flowers, leaves, stems
Benefits: Soothing, Anti-inflammatory, Expectorant, Lymphagogue (stimulates the production and flow of lymph), Vulnerary (promotes wound healing), Diuretic, and Mild laxative,
Taste: aromatic, slightly sweet, and slightly salty
Energetics: cooling and moistening

History:

There are about 500 species of violets around the world, so of course, just about every corner of the world has a historical account, myth, or legend about violets. Folklorically, there is a myth from an ancient people group from what is present-day Turkey that seems to be inspired by the Greek and Roman myths of Venus and Adonis. In this story, the great mother earth goddess Cybele loved Attis. Wild boar killed Attis while he was hunting, and violets sprang up wherever his blood touched the ground. Violets were also used in ancient medicine for gout, headaches, and dry hacking coughs. They were also used to flavor wines and sweeten dishes.

Benefits:

Violets can be used medicinally as teas, tinctures, salves, syrups, and food. They’re very high in minerals and can be used internally as a blood cleanser, respiratory remedy, and lymphatic stimulant. They have a cooling and moistening impact, so they’re helpful in respiratory remedies. Violet tea is an excellent companion for a sore throat. They also have a slightly mucilaginous property and are able to soothe hoarse or raspy bronchial tissues. In European Herbalism, violets, along with marshmallow and licorice roots, were used for ailments such as bronchitis and whooping cough. In addition to its mucilage, violets also contain soluble fiber, so they may positively affect cholesterol levels and microbiota integrity (since soluble fibers feed our gut bugs).

Violets can be used topically as a salve for chafed skin, eczema, hemorrhoids, and abrasions. Their cooling and moistening properties can soothe inflamed skin.

Emotional Aspects of Violets:

Violets have an affinity for the heart. In fact, violets are also referred to as “Heartsease.” From an emotional/energetic standpoint, violets protect the heart and support its opening up, moving beyond grief and heartache and calming the emotional nerves.  Folk herbalists used them to support the physical and emotional heart since the days of Hildegard von Bingen, the 11th-century German Benedictine abbess and herbalist.

Recipes

Precautions: There are many types of violets out there. Make sure you’re looking for the Common Blue Violet. Violets also have many look-alikes, some of which are inedible or poisonous, so only harvest them when you are 100% sure that it’s a violet. Additionally, the roots of most violet species can cause nausea and vomiting.

Enjoy violet leaves and flowers in salads, pestos, sandwiches, and wraps. The leaves and flowers can be harvested with scissors throughout the spring until the leaves become too fibrous. You can also sautée, steam, or stir the leaves into soups as a nutrient-dense thickener. The flowers also make a beautiful garnish – ex: sprinkled on salads and used to decorate cakes.

Violet Syrup – by Learning Herbs
Ingredients
  • 1 1/2 cups fresh violet flowers
  • 2 cups just-boiled water
  • 1/4 cup honey (or sweetener of choice)
  • Lemon juice (small amounts, optional)

Instructions

  • Place the violet flowers in a pint-sized glass jar.
  • Fill the jar with just-boiled water. Stir well. Cover.
  • Let sit for at least 30 minutes to 24 hours.
  • Strain off the flowers.
  • At this stage, you can choose to add lemon juice. When I make violet tea, the water turns blue. I like to add just a few drops of lemon juice to make it purple. The more you add, the more the color will change. More lemon juice can result in a magenta or pink color. Go slowly to get the color you want.
  • Add honey (or sweetener of choice). Stir well.
  • Store in the fridge and use within a few days. For a longer shelf life, measure the liquid, add an equal volume of honey or sugar, and use within a month. Discard if it develops mold.
    Yield: Approximately 2 cups

*Make your violet syrup into violet lemonade! Just combine violet syrup and fresh lemon juice. Add sparkling water or club soda to taste, and enjoy!

Violet Green Juice – by The Herbal Academy

Ingredients

  • 1 large handful of spring or new violet leaves
  • 1 cup water

Instructions

  • Wash violet leaves
  • Combine with water in a blender
  • Blend thoroughly until leaves are completely macerated into a smooth green juice.
  • Drink and feel energized by the green goodness!
References

1.Blankespoor J. Violet’s edible and medicinal uses. Chestnut School of Herbal Medicine. Published April 13, 2016. https://chestnutherbs.com/violets-edible-and-medicinal-uses/
2.Violet Herb. HerbalRemediesAdvice.org. Published 2022. Accessed March 7, 2025. https://www.herbalremediesadvice.org/violet-herb.html
‌

You may also be interested in:

Herbal Bitters: The Best Digestive Aide

Herbal Steam for Bronchial Wellness

Check out previous Herb of the Month posts!

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Hawthorn herb
By Blair Doucette
RNM Blog Uncategorized
February Herb of the Month: Hawthorn, the Herb of the Heart

As we progress through the cycle of seasonal changes, we find ourselves in mid-to-late winter. February is a time of deep rest, just before new spring energy arrives. Continuing our monthly walk with herbs, February’s herb of the month is hawthorn, the great heart herb. Hawthorn has been used throughout the ages for physical and emotional heart health. Hawthorn trees decorate the global landscape with many species, each native to a different region. Though some species were already native to North America, Eastern Hemisphere ancestors brought over many of our current hawthorn trees from the old world, indicating their profound importance. 

 

Common name: Hawthorn

Latin name: Crataegus monogyna

Part Used: berries, flowers, leaves, and young twigs 

Benefits: Cardiovascular health, emotional health, aids in digestion

Taste: slightly sweet, sour, astringent 

Energetics: cooling and moist

History:

Due to its globalized nature, hawthorn has a history of being used in countries all over the world for hundreds, if not thousands of years. As early as the 1st century, China used hawthorn for its cardiovascular benefits as well as its strengthening effect on the spleen. Also, according to Traditional Chinese medicine, hawthorn helps promote healthy digestion and blood circulation. Its Latin name, Crataegus, comes from the Greek word krataigos, which roughly translates to “strong thorn.” The Greek physician wrote of hawthorn, “Its fruit stops diarrhea when drunk and eaten. Its root finely ground and plastered extracts splinters and thorns.” This was likely due to its astringent flavor.

Hawthorn has many informal names, such as the Maythorn and the Thorn Apple. This is likely because it typically blooms into beautiful white flowers around the beginning of May. Legend has it that May Poles were made out of hawthorn trees and that the Mayflower was named after the hope inspired by the hawthorn trees, as they were seen as a symbol of hope and love. 

Additionally, according to folklore, it was believed to be bad luck to cut down hawthorn branches and bring them inside. But if left outside, hawthorn branches would keep witches out. 

Benefits: 

Hawthorn is considered a great heart herb, and all of its parts are used to benefit heart health. The berries, flowers, leaves, and young twigs all contain high bioflavonoid and antioxidant content. Hawthorn works on the heart by helping to dilate the veins and arteries, which helps blood flow more freely to and from the heart, releasing cardiovascular constrictions. It also works as a tonic, which means it helps strengthen the heart muscle, works as a preventative measure, and works best when taken regularly. It can also help to regulate and normalize blood pressure and cholesterol. Hawthorn is an excellent natural option for people who bruise easily, as it works to strengthen the ligaments, tendons, and capillaries. 

Emotional Aspects of Hawthorn:

Being the herb of the heart, hawthorn is a great natural approach to emotional heartache as well. Herbalists and naturopaths employ it to help with grief and deep sadness. Just like the thorns of the hawthorn tree protect its berries, hawthorn helps protect your emotional heart. It helps those who are attempting to have a more open and courageous heart, and it also helps set emotional boundaries for those who need help with deep heartache. Hawthorn also helps support the nervous system and, therefore, is used to alleviate nerves and anxiety. 

Recipes

Precautions: Before taking hawthorn, individuals who are taking beta-blockers or other heart health medications should consult an experienced practitioner.

  1. Rosemary Gladstar’s Heart-ease Tea 

According to Rosemary Gladstar, “This is an effective remedy for deep-seated grief and feelings of loss. It’s also an effective remedy for seasonal affective disorder.”

Ingredients:

  • 2 parts hawthorn leaf, flower, and berry
  • 1 part green oat top (milky oats)
  • 1 part lemon balm leaf
  • 1 part St. John’s wort flower and leaf
  • Honey (optional)

Instructions:

  • Prepare an infusion of the herbs by pouring boiling water over them. Let steep for 30-45 minutes. The length of steeping time and the amount of herb you use will affect the strength of the tea. 
  • Strain and drink

 

Circulatory Tea for Ears and Tinnitus 

This tea is a circulatory stimulant. Increasing the circulation throughout the body may help with some cases of tinnitus and hearing loss. 

Ingredients:

  • 1 part ginkgo
  • 1 part hawthorn berries
  • ¼ part cinnamon
  • ¼ part ginger

Instructions:

  • Prepare an infusion of the herbs by pouring boiling water over them. Let steep for 30-45 minutes. The length of steeping time and the amount of herb you use will affect the strength of the tea. 
  • Strain and drink 

 

Rosemary Gladstar’s Sprinkles for the Heart

This is a heart-healthy addition to any meal that can be sprinkled on for extra flavor. Place it in a small bottle with a shaker top and set it on the table to make sure you remember to use it often. 

Ingredients:

  • 2 parts hawthorn berry powder
  • 1 part cinnamon powder
  • ½ part ginger root powder
  • ⅛ part cardamom powder

Instructions:

  • Mix the powders together and store them in a spice jar on the table. 
  • Sprinkle the powder on any food that could use a flavor boost. 

 

References

Gladstar, R. (2012). Rosemary Gladstar’s medicinal herbs: a beginner’s guide. North Adams, MA, Storey Publishing.

Touwaide, A., & Appetiti, E. (n.d.). Naylor Association management software. American Herbal Products Association. https://www.ahpa.org/herbs_in_history_hawthorn

 

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fennel is an herb that helps with gas and indigestion
By Blair Doucette
RNM Blog Uncategorized
January Herb of the Month: Fennel, A Natural Way To Avoid Gas and Bloating

Fennel is an herb that is equally as delicious as it is beneficial. It’s such a good one to keep in your herbal pantry. Fennel seeds are well known for their carminative properties. That means they’re good at dissipating gas. For centuries, people have used the seeds of fennel plants for many therapeutic purposes, specifically for aiding digestion, which in turn helps us absorb more nutrients. This sweet umbel also acts as an anti-nauseant and helps prevent stomach spasms due to indigestion. With its sweet yet stimulating flavor, adding it to just about anything is easy. 

Common name: Fennel 

Latin name: Foeniculum vulgare

Part Used: seeds, leaves, stems, and flowers

Benefits: Helps with digestion, dispels gas, anti-inflammatory, supports the upper respiratory tract, helps support heart health, helps regulate blood pressure, moves Qi, reduces phlegm

Taste: sweet, pungent/spicy, anise

Energetics: warming, promotes healthy circulation of Qi

History of Fennel as a Medicinal Herb

Fennel is one of the oldest medicinal herbs in the world. The earliest records show that the Mesopotamians used fennel as early as 3000 BCE for culinary purposes. Throughout generations, traditional Chinese medicine has utilized fennel for its warming stimulation of appetite and to suppress indigestion. Likewise, in modern alternative medicines, it’s still used to help move Qi and restore a healthy yin-yang balance. In Ayurvedic medicine, fennel has traditionally been revered for its ability to balance the three doshas. In Medieval times, fennel was seen as magical, and those who were superstitious would plug up the keyholes of their front doors with fennel on St. John’s Eve to ward off evil spirits.

 

Greek mythology also heavily features fennel. One myth tells the story of Zeus taking fire away from the people, only to have a sympathetic titan named Prometheus sneak an ember of fire away from Zeus by hiding it in the stalk of a fennel plant. Today, giant fennel (native to Greece) is still used in rituals to carry fire embers.

Benefits of Fennel

According to Traditional Chinese Medicine, fennel can help alleviate lower abdominal pain by moving qi and balancing the kidney, liver, spleen, and stomach. It’s also effective at relieving digestive complaints such as bloating, acid reflux, and overfullness. 

Modern studies show that fennel is high in calcium and vitamin C, which can help with bone health and fight oxidation. It’s also highly anti-inflammatory and may help with menstrual and menopausal symptoms. Additionally, since the days of Hippocrates, mothers have used fennel to stimulate breastmilk and alleviate colicky babies. This superfood has so many benefits that it has long been in the medicine bags of doctors all over the world. 

Recipes

After Dinner Tea Recipe

Ingredients

  • 2 grams chamomile
  • 1 gram bee balm
  • 1 gram orange peel
  • 1 gram ground fennel seed

Directions

  • Combine the above amount of each of herb and place in a tea strainer inside a jar or mug.
  • Pour 8 ounces of hot water over tea strainer and cover.
  • Steep for 25-30 minutes.
  • Remove tea strainer and enjoy.
  • To make a larger batch, simply multiply the ingredients (for a pint of tea double the amount of each). Larger batches of tea can be stored in the fridge and re-heated (covered) for a couple of days.

Golden Roast Fennel Mashed Potatoes

If you have any trouble with digesting heavy meals, adding herbs like fennel to a classic recipe can help with any after-dinner gas or bloating

Ingredients

  • 3 pounds golden potatoes, peeled and diced
  • 2 cups yellow onions, sliced
  • 2 1/4 pounds fennel, sliced
  • 3 tablespoons olive oil
  • 1 teaspoon kosher salt

Instructions

  • Preheat oven to 375˚F.
  • Follow the prep technique next to each ingredient.
  • Combine fennel and onions with half the oil and place in an oven-proof pan, cover with foil and bake at 375 degrees for 45 minutes. Remove from the oven and puree in a food processor until smooth. 
  • Steam or boil the potatoes. Remove from the steamer or drain. 
  • In a mixer, mash the potatoes, folding them in the fennel puree with the remaining olive oil and the seasonings. Do not overbeat. Serve hot.
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Moving Boxes
By Blair Doucette
Uncategorized
We’re Moving!

Have you heard?

We’re Moving!

 

We are so excited to share that we have decided to move office buildings. We are hopeful for the new opportunities this location will bring. Don’t worry, we won’t be moving too far!

New Address: 804 Moorefield Park Dr.

Suite 302

North Chesterfield, VA 23236

 

In order to make our move as smooth as possible, there are a few things to consider during the week of January 13th-17th.

We will be CLOSED on January 17th and will reopen on Monday, January 20th, at our new location!

We will not be placing any supplement orders with our vendors after Tuesday, January 14th. This means that if you have a special-ordered supplement, we will not be able to order it until Monday, January 20th.

If you have any questions, please contact our front desk. We appreciate your patience during this transition period!

 

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Medicinal Roots
By Blair Doucette
RNM Blog Uncategorized
December Herb of the Month: Astragalus, the Herb of Support and Fortification

Astragalus is the Herb of the Month for December. And for good reason! As we ease into the Winter solstice of December, we say hello to longer nights, quieter days, and, hopefully, moments of reflection. There is a seasonality to everything. Since it’s almost winter outside, we’re starting to slow down, and typically, our internal energy is doing just the same. Astragalus is the perfect winter companion for this new rhythm. 

Common name: Astragalus 

Latin name: Astragalus membranaceus

Part Used: Roots

Benefits: Adaptogenic, adrenal tonic, antiviral potential, blood tonic, Qi tonic, digestive aid, diuretic, hypotensive, immune stimulant, tonic, vasodilator

Taste: Sweet, Earthy, and Bitter

Energetics: Warm and Moist

History: 

December’s Herb of the Month, Astragalus, is one of the most commonly recommended herbs in the world. This is partly due to its ability to enhance and balance the entire body. It’s long been used in Traditional Chinese Medicine (TCM) to boost overall vitality, improve circulation, and build the blood. While there are literally hundreds of different varieties of Astragalus (they’re all in the pea family!), the medicinal variety that we most commonly use is Astragalus membranaceus, a sun-loving perennial native to China. This root is thought to have been used as a traditional medicine in China for at least 2,000 years (with some writings suggesting that it might be more like 5,000 years!) 

Astragalus was first introduced to North America through the USDA’s Plant Introduction Office in 1925. However, acclaimed herbalist Stephen Buhner points out that it likely wasn’t used in Western botanical practice until the 1960s, when there was a shift towards blending Eastern and Western perspectives in herbal medicine. 1

Benefits: 

Our Herb of the Month, Astragalus, has been used so prolifically throughout the history of traditional medicine that it is deemed one of the “Fifty Fundamental Herbs” still used in TCM.2 It’s most commonly used as a Qi (or chi) tonic, which means it’s thought to strengthen and replenish your vital force or energy, essentially aiming to restore your vitality. On top of that, this amazing herb is also helpful during times of acute illness to help speed up recovery. Herbalists may recommend astragalus to help fortify the lungs or to help get over a cold. Additionally, Astragalus contains high antioxidant properties and can potentially help protect cells from oxidative stress.

Astragalus’s main claim to fame in Western herbalism is as an adaptogen, helping to normalize behavior in the immune, nervous, and hormonal systems. This helps your body better regulate during times of stress. It can also be taken as a long-term preventative against colds and other viruses. 

You may see other herbal sites also recommending astragalus for the following (As always though, you should consult your doctor first if you are interested in taking Astragalus, or anything, for the long term): 

  • The liver
  • The kidneys and urinary system
  • Blood sugar
  • Seasonal allergies
  • Upper respiratory tract
  • Menstrual cycle
  • Menopause
  • Organs of detoxification
  • The skin
  • Pain/inflammation
  • Stress response

Emotional Aspects of Astragalus:

Astragalus is known for tonifying and building up internal power or energy. It can be used to fortify the energetic body, support vital energy, and reinforce the body’s natural defenses. It also helps keep energy flowing, rather than becoming stagnant. In spiritual practices, Astragalus is used to protect or cleanse the aura, while it also helps ward off negative energies. 

 

Using Astragalus In Your Everyday: 

Astragalus Chai Recipe for Immune Support – Makes 6 cups.

Recipe from Mountain Rose Herbs

Ingredients

  • 2 Tbsp. astragalus root or 10-15 small organic astragalus root slices
  • 10 slices of organic Chinese licorice root
  • 2 Tbsp. of organic ginger root
  • 2 Tbsp. organic dried orange peel
  • 1 Tbsp. of organic sweet cinnamon chips
  • 1 tsp. of organic white peppercorns
  • 1-2 organic cardamom pods
  • 3-5 organic whole allspice berries
  • 3-5 whole organic cloves
  • 1 ½ quarts of water

Directions

  • Combine all the ingredients in a saucepan.
  • Bring to a boil.
  • Simmer for one hour.
  • Strain.
  • Add milk and raw, local honey if desired.

Immune Boost Soup – Serves 8

Recipe from Vegetarian Times 

Ingredients

  • 5 cups water
  • 1 Tbs. miso paste
  • 1 cup shiitake mushrooms (sliced)
  • 2 small yellow onions (minced)
  • 1 cup celery (sliced)
  • 1 cup carrots (sliced)
  • 1 cup bell peppers (sliced)
  • 1 Tbs. ginger (grated)
  • 1 tsp. turmeric
  • ¼ tsp. black pepper
  • 3–4 dried slices of astragalus root
  • 5 cloves garlic
  • 1 Tbs. coconut oil

Instructions

  • Heat water and miso paste in a large pot and allow the paste to dissolve.
  • Add mushrooms, onion, celery, carrots, peppers, ginger, turmeric, black pepper, and astragalus slices, and simmer for 1 hour (or longer if needed).
  • Add raw garlic and coconut oil for the final 10 minutes of simmering.
  • Remove astragalus slices from the soup before serving.

Missed our other Herbs of the Month? Check them out!:

November: Ginger… Recipes included!

October: Echinacea

September: Goldenrod

August: Agrimony  

References:

  1. “Astragalus, Astragalus Membranaeus, Huang-Qi.” Steven Foster Group, 2011.
  2. U.S. Department of Health and Human Services. (n.d.). Astragalus: Usefulness and safety. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/astragalus 

 

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Sustainable Gifts
By Blair Doucette
RNM Blog Uncategorized
Holiday Toy and Gift Safety – A Naturopathic Perspective

With holidays approaching and gift buying at the forefront of the mind, it is helpful to know what to look out for regarding safety. Many of our household items contain chemicals that can affect our health. We use these items every day and don’t even know! We put together a guide with ideas for avoiding these health-disrupting chemicals so you and your loved ones can have a healthy and happy holiday. 

 

Cookware:

Cookware is a gift that’s on many-a-wish lists. So, when it comes to shopping for cookware holiday gifts, choosing the right option is important for making great-tasting meals and supporting good health and safety. Many non-stick pans are coated with chemicals called PFAS. PFAS have been associated with many health concerns, including decreased fertility, reduced immune function, low birth weight, increased risk of obesity, certain cancers, and more. Non-stick pans scratch easily, allowing their coatings to wear or chip off at high heat temperatures, when washing, or using improper utensils. This scratching allows for the release of toxic fumes and contamination of food from PFAS particles.

Fortunately, there are great alternatives like cast iron, stainless steel, and ceramic cookware that don’t contain these harmful chemicals. Cast iron, when seasoned properly, not only results in an even heating but also develops a non-stick surface over time. Look at this article for how to season your cast-iron pan. We recommend using oils with a smoke point above 400º or others resistant to high heat, such as grapeseed oil or beef tallow. Stainless steel is very durable and perfect for browning and searing. Ceramic options offer an easy-to-clean, PFAs-free non-stick surface. All these options are long-lasting and help to keep you and your loved ones healthy, well-fed, and safe this holiday gift-giving season. 

Tupperware:

Plastic use in the kitchen, particularly in food containers such as Tupperware, is concerning due to the negative health effects of harmful chemicals such as BPA and, in particular, phthalates. These chemicals are known as endocrine disruptors, which can interfere with many hormonal processes and lead to several health concerns, including reproductive problems and an increased risk of certain cancers. Heating these plastic containers, such as in the microwave, can increase the leaching of these chemicals into the food we consume. Safer alternatives, such as glass or stainless steel, do not contain these chemicals and are even environmentally friendly. 

 

Glass containers are more durable than plastic, easy to clean/maintain, and heat-safe both in the oven and microwave. We recommend allowing food to cool before putting on plastic lids, and be sure to remove lids before microwaving or putting it in the oven. Stainless steel options are both lightweight and robust, making these an ideal choice for kids. While these containers are not microwaveable, they are sturdy, easily cleaned, and an excellent alternative to plastics. As more people begin switching to safer food storage, these options are becoming widely available at most stores. We foster a healthier kitchen and well-being by switching to these non-toxic alternatives.

Toys:

Toys are a key part of the holidays, and ensuring their safety is vital for children’s health. Parents often focus on avoiding choking hazards and choosing age-appropriate toys, but it’s equally important to check for harmful substances like lead, cadmium, phthalates, and BPA. New regulations were put in place by the CPSIA (Consumer Product Safety Improvement Act) in April 2024 to ensure that toys meet the ASTM (American Society for Testing and Materials) standards. However, the CPSIA encourages special attention to purchases made online, as lead regulations are not as stringent in other countries. You can check toys for lead by comparing the toy to the Consumer Product Safety Commission recall website. While at-home lead testing kits exist, they are often unable to detect lower levels of lead and do not assess how much lead is present.

If you suspect your child may have been exposed to lead, the only way to properly assess exposure is through a blood test. Talk with your child’s provider to determine if an assessment is needed. Other considerations include opting for toys made of natural materials such as organic cotton or wood. Avoid plastic toys with painted surfaces. Paint is easily chipped off and contains toxins that can be harmful if ingested or inhaled. Paint is also one of the more common sources of lead, particularly if the toy is older than 1978.  It is important to regularly inspect toys for wear and tear to help keep playtime safe and enjoyable. By being vigilant and making informed choices about toy safety, caregivers can provide a healthier play environment that promotes imaginative and safe play experiences.

Check out more wellness tips for children here!

 

Holiday safety is just as important as making the perfect holiday memories. By taking a few extra moments to make conscious choices on gifts, you can ensure your family can make happy and healthy holiday memories together for years to come.

 

References

 

All About Seasoning. (2019, August 22). Lodge Cast Iron. https://www.lodgecastiron.com/discover/cleaning-and-care/cast-iron/all-about-seasoning

 

Bang, D. Y., Kyung, M., Kim, M. J., Jung, B. Y., Cho, M. C., Choi, S. M., … & Lee, B. M. (2012). Human risk assessment of endocrine‐disrupting chemicals derived from plastic food containers. Comprehensive Reviews in Food Science and Food Safety, 11(5), 453-470.

 

CDC. (2024, April 17). About Lead in Consumer Products. Childhood Lead Poisoning Prevention. https://www.cdc.gov/lead-prevention/prevention/consumer-products.html

 

CDC. (2024, April 16). Recalls of Children’s Products, Foods, Cosmetics, and Medicines Due to Lead Hazards. Childhood Lead Poisoning Prevention. https://www.cdc.gov/lead-prevention/communication-resources/recalls.html 

 

Cheng, V. (2019, November 29). Toy Safety Standards in the United States: A Complete Guide. Compliance Gate. https://www.compliancegate.com/toy-safety-standards-united-states/

 

Holiday Safety. (n.d.). U.S. Consumer Product Safety Commission. https://www.cpsc.gov/Safety-Education/Safety-Education-Centers/Holiday-Safety

 

Parents: Check Toys for Lead. (2024). Nationwidechildrens.org. https://www.nationwidechildrens.org/family-resources-education/family-resources-library/parents-check-toys-for-lead  

 

Proshad, R., Kormoker, T., Islam, M. S., Haque, M. A., Rahman, M. M., & Mithu, M. M. R. (2018). Toxic effects of plastic on human health and environment: A consequence of health risk assessment in Bangladesh. International Journal of Health, 6(1), 1-5.

 

Shen, Y. (2022, May 13). ASTM F963-17 Children’s Product Safety Standard: An Overview. Compliance Gate. https://www.compliancegate.com/astm-f963/

 

United States Environmental Protection Agency. (2016, March 30). PFAS Explained. EPA. https://www.epa.gov/pfas/pfas-explained

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The Herb Ginger Has Medicinal Benefits
By Blair Doucette
RNM Blog Uncategorized
November Herb of the Month: Ginger the Firey Herb of Winter

Herbal For November’s Herb of the Month, we wanted to focus on something that was a little warming and cozy, as well as medicinal. For thousands of years, ginger, a warm and pungent root often associated with winter holiday baking, has been used for its medicinal benefits. Most of its medicinal properties that have been studied thus far appear to be due to special ketones known as gingerols. These gingerols are responsible for ginger’s spicy aroma and flavor. In fact, ginger, with all its spicy components, is actually closely related to turmeric and cardamom. Likewise, it has been cultivated as a medicinal root and a flavoring agent for an estimated five thousand years.

Common name: Ginger
Latin name: Zingiber officinale
Part Used: Root (rhizome)
Benefits: Nausea, vomiting, pain relief, anti-inflammatory, cholesterol-lowering, carminative (helps with digestion), immune-boosting, blood sugar regulating, and anti-microbial
Taste: Warm, pungent, spicy
Energetics: Pungent, sweet, warming

History

About two thousand years ago, ginger became a highly coveted trade commodity between India and the Roman Empire, with the Roman Empire taking a special interest in it for its medicinal properties. Throughout the rise and fall of the Roman Empire, Ginger stayed increasingly important. At one point, around the 14th Century, a pound of ginger cost around the same as one sheep. Fun medieval fact: Queen Elizabeth I is actually credited with the creation of the first gingerbread man!

Benefits

Antioxidants

Ginger is full of antioxidants! These antioxidants have tumor-fighting properties and anti-inflammatory effects.1 Antioxidants help the body by mitigating the effects of free radicals and oxidative stress. Free radicals are unstable molecules that can damage cells if their numbers increase too much. So, the antioxidants in ginger, in effect, work to ward off chronic diseases. 

Nausea

Throughout history and modern times, ginger has been used to remedy sea sickness and morning sickness. Many studies have shown that ginger is effective at decreasing symptoms of nausea in pregnant women and chemotherapy patients with minimal side effects. This is in part due to active compounds within ginger called gingerols.2 

Eases Menstrual Pain

Studies show that supplementing with therapeutic doses of ginger can significantly reduce menstrual pain, both in intensity and duration.3 

Blood Sugar Regulating

According to studies, ginger may be effective at improving lipid profiles as well as glucose control and insulin sensitivity. It’s also been found to reduce fasting blood sugar by 12% with improved long-term blood sugar control by 10%.4 

Emotional Component

Chronic pain and discomfort are often rooted in psychological factors. For example, repressed anger, heavy emotions, anxiety, and frustration often cause muscle tension and pain. Ginger can help our muscles let go of repressed emotions and help us explore the dark or hidden areas of our emotional work. As an emotional aid, ginger emboldens our healing stamina while supporting us in letting go of emotional burdens.  

 

Medicinal Herbs: Ginger Recipes

Gingerbread Cookies by Cookie and Kate
Ingredients
  • 3 cups (310 grams) whole wheat pastry flour, plus more for work surface
  • 2 teaspoons ground ginger
  • 2 teaspoons ground cinnamon
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground cloves
  • ½ teaspoon finely ground black pepper
  • ½ teaspoon baking soda
  • ¼ teaspoon baking powder
  • ½ cup melted coconut oil
  • ½ cup unsulphured molasses (use regular molasses for lighter, somewhat spicy cookies or blackstrap molasses for very spicy, intensely flavored cookies—or a mixture of both)
  • ½ cup packed coconut sugar
  • 1 large egg
  • Powdered sugar for dusting (optional)
  • Lemon icing (optional)
  • ½ cup powdered sugar (here’s how to make your own)
  • ¼ teaspoon lemon zest (optional for intense lemon flavor)
  • 2 ¼ teaspoons lemon juice
Instructions
  • In a medium mixing bowl, combine the flour, ginger, cinnamon, salt, cloves, pepper, baking soda and baking powder. Whisk until blended.
  • In a small mixing bowl, combine the coconut oil and molasses and whisk until combined. Add the coconut sugar and whisk until blended. (If the sugar is gloppy and won’t incorporate into the mixture, warm the mixture for about 20 seconds in the microwave or over low heat on the stove, just until you can whisk it all together.) Add the egg and whisk until the mixture is thoroughly blended.
  • Pour the liquid mixture into the dry and mix just until combined. (If it seems like you don’t have enough liquid, just keep mixing!) Divide the dough in half. Shape each half into a round disc about 1 inch thick and wrap it in plastic wrap. Place both discs in the refrigerator and chill until cold—about 1 hour or up to overnight.
  • Preheat oven to 350 degrees Fahrenheit with racks in the middle and upper third of the oven. Line two large baking sheets with parchment paper. Lightly flour your working surface and roll out one of your discs out until it’s ¼ inch thick. If the dough is very hard or crumbly, just roll it as best you can and then let it rest for a few minutes to warm up. Repeat until you’ve successfully rolled the dough to ¼ inch thickness.
  • Use cookie cutters to cut out cookie shapes and place each cookie on a parchment-lined baking sheet, leaving about ½ inch of space around each one (this dough just barely expands during baking). Combine your dough scraps into a ball and roll them out again, repeating until you have used up all of your dough. Repeat with remaining disc. (If you’d like to decorate the cookies with granulated sugar like turbinado or extra coconut sugar, sprinkle it onto the cookies now.)
  • Place baking sheets in the oven, one on the middle rack and one on the upper. Bake for 8 to 11 minutes; for softer cookies, pull them out around 8 minutes and for more crisp cookies, bake for up to 11 minutes. The cookies will further crisp as they cool. Place the baking sheets on cooling racks to cool.
  • If you’d like to ice the cookies and/or sprinkle them with powdered sugar, wait until they have completely cooled to do so. To make the icing, in a small bowl, combine the powdered sugar, optional lemon zest, and lemon juice. Whisk until thoroughly blended. Transfer the icing into a small Ziploc bag, squeeze out any excess air and seal the bag. Cut off a tiny piece of one of the lower corners and squeeze icing through the hole to decorate the cookies as desired. The frosting will harden eventually, but it won’t ever be as indestructible as royal icing.
  • If you’d like to sift powdered sugar over the cookies, do it now. Wait until the icing has firmed up (about 1 hour) before carefully stacking the cookies in a storage container. Cookies will keep for up to 1 week at room temperature.

 

Medicinal Herbs: Shiitake Ginger Broth by Mountain Rose Herbs
Ingredients
  • 2 cups organic dried shiitake mushrooms
  • 2 Tbsp organic shiitake mushroom powder
  • 1 tsp organic garlic granules
  • 1 1/2 tsp organic onion powder
  • 1 tsp soy sauce or tamari
  • 1 tsp Kiawe Smoked Sea Salt
  • 1/2 tsp organic Ginger Root powder
  • 5 cups vegetable stock, water, or a combination of stock and water + 4 Tablespoons water
Instructions
  • Mix together shiitake mushroom powder, garlic granules, and onion powder in a small bowl.
  • Stir 4 Tablespoons water into the powders and stir to make a paste.
  • In a medium saucepan on medium heat, scoop in paste and gently whisk with 5 cups stock until smooth and well combined.
  • Add soy sauce and salt, and bring to a simmer. Drop in dried shiitake mushrooms and allow to simmer for 30 minutes or more.
  • Remove the shiitakes.
  • Whisk in 1/2 teaspoon of ginger powder. If you like it extra zippy, you can add in a little more. 
  • Ladle into bowls or mugs and garnish with fresh green onion or chives.

 

Ginger Cranberry Shrub Cocktail by Mountain Rose Herbs

Spiced cranberry shrub syrup is deliciously mixed with sparkling water. When combined with organic ginger syrup and your favorite botanical gin, it is an elevated cocktail with perhaps a few medicinal benefits. Leave out the gin for a fizzy mocktail.

Ingredients
  • 1 oz. organic ginger syrup
  • 1 oz. gin (optional)
  • 2 oz. cranberry shrub
  • Cracked organic black pepper
  • Sparkling water
Instructions
  • In a highball glass, mix ginger syrup, gin (if using), and shrub.
  • Add ice.
  • Top with sparkling water.
  • Stir gently to combine.
  • Garnish with a sprinkle of cracked black pepper.
  • Store your shrub in the refrigerator, when tightly sealed it can last for several months. If you see any signs of fermentation such as bubbling, cloudiness, or mold, discard the shrub immediately.

 

Have you read about our other Herbs of the Month? If not, click below to read about:

Echinacea: The Herb of Strength and Health

Goldenrod: The Healing Herold of Autumn

Agrimony: The Herb of Gratitude 

Works Cited

  1. Yogeshwer Shukla, Madhulika Singh, Cancer preventive properties of ginger: A brief review, Food and Chemical Toxicology, Volume 45, Issue 5, 2007, Pages 683-690, ISSN 0278-6915, https://doi.org/10.1016/j.fct.2006.11.002.
  2. Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014;13:20. Published 2014 Mar 19. doi:10.1186/1475-2891-13-20
  3. Rahnama P, Montazeri A, Huseini HF, Kianbakht S, Naseri M. Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC Complement Altern Med. 2012;12:92. Published 2012 Jul 10. doi:10.1186/1472-6882-12-92
  4. Khandouzi N, Shidfar F, Rajab A, Rahideh T, Hosseini P, Mir Taheri M. The effects of ginger on fasting blood sugar, hemoglobin a1c, apolipoprotein B, apolipoprotein a-I and malondialdehyde in type 2 diabetic patients. Iran J Pharm Res. 2015;14(1):131-140.

 

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Autumn Hike
By Blair Doucette
RNM Blog Uncategorized
Embracing Autumn – A Seasonal Transition

As autumn arrives, we experience one of the most anticipated shifts of the year. Days grow shorter while nights expand into the morning, and the weather becomes an unpredictable gamble (- do I wear a sweater or a tank top?). This transition can leave our bodies needing extra time to adjust, making it common to feel out of balance in early autumn. You might find yourself more prone to colds or flu, experiencing disrupted sleep, or noticing changes in digestion as we move from refreshing summer foods to heartier autumn produce. Just as nature transforms around us, we too can adapt our habits to align with the beauty of this season. By making subtle adjustments to your daily routines and diet, you can enjoy this transition into autumn even more!

 

Autumn Daily Habits & Routine

 

– Wake up around the same time every day, ideally with the sunrise.

– Stick to a regular bedtime to support your circadian rhythm and promote restful sleep.

– Spend time outdoors daily to acclimate to the cooler temperatures and drier air.

– Enjoy warm beverages throughout the day to keep your body cozy and aid digestion. Teas with ginger, cinnamon, turmeric, or chamomile are cozy choices for the autumn season.

– Establish anchors in your daily routine to create a sense of stability. This could mean consistent breakfast and lunch times, taking an afternoon walk, practicing a minute of breathwork each hour, or attending a weekly yoga class—anything that fosters a peaceful connection to your day.

 

Autumn Transition Nutrition

Autumn actually provides a wonderful opportunity to take inventory of your nutrition while also allowing you to embrace the seasonal foods that enhance your well-being. These foods also tend to help connect you to the environment. With the arrival of pumpkin spice, apple pies, and comforting teas, it’s no wonder our bodies crave these seasonal delights. Winter squashes, gourds, and warming spices provide grounding nutrients that our bodies seek as the temperatures drop. You may find yourself less interested in raw salads and more inclined toward cooked, comforting foods. During this time, focusing on around 80% of your meals as cooked or lightly sautéed can support better digestion.

 

Autumn Foods to Incorporate:

(For optimal digestion, remember to lightly cook or stew these foods)

 

– Apples

– Cranberries

– Pumpkin

– Butternut, acorn, and spaghetti squashes

– Broccoli

– Cauliflower

– Collard greens

– Kale

– Carrots

– Leeks

– Brussels sprouts

– Sweet potatoes

– Parsnips

 

Embrace these changes in both your routine and diet to make the most of this beautiful season!

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