Water and hydration practices during the spring and summer are one of the absolute most important factors to health.

It’s not uncommon for folks to get dehydrated daily and experience the symptoms of dehydration that could be easily prevented with some awareness and simple habit shifts. During the months of April – September, it’s extremely important (especially when you’re doing outdoor activities) to drink consistently and smart to make sure you’re body doesn’t experience the cellular strain that is dehydration.

Here’s a few basics to keep in mind as we approach prime outdoor season:

How to calculate your minimum requirement: There are different schools of thought on this one, but a simple formula to get started is to take your body weight, divide it by 2.  That number is the minimum number of ounces for your daily intake. For example, if you’re 160 pounds, you should aim for at least 80 ounces of water daily. This is your minimum amount, so if you’re traveling or exercising more or the weather is extra hot, you should increase this.

What counts for water: Obviously pure water (filtered, reverse osmosis, pH etc).  Also herbal teas (not black tea or tannin rich teas or coffee and not sugary teas), pure fruit and vegetable juices, watermelon, oranges, grapefruits, melons would count.  *Note – alcohol absolutely does NOT count for water intake. Alcohol is actually dehydrating to the body, and if you’re outside drinking, for every drink you have to follow it up with at least 8 ounces of pure water.  

Pay attention to your body’s cues: When you actually feel thirsty – it’s already a situation physiologically. Keep drinking throughout the day, especially when you’re doing outdoor activities, so that you’re never actively feeling too thirsty. You always want to stay hydrated enough that your body doesn’t need to cue you for thirst as this is a cellular strain. Keep water available for you at all times and use it regularly. Don’t necessarily chug water when you feel parched. Take large sips frequently.

If you’re sweating:  You’re losing important electrolytes. This is more essential now for summer weather or doing outdoor activities in the heat, but sweat is one of the quickest way to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar). Products like coconut water,  Nuun & Ultima Replenisher are good options to add to your water. Note -doing any activity at higher elevation will cause you to dehydrate faster, so keep this is in mind and make sure to constantly drink extra water.

Set reminders if you’re forgetful: Every 10-15 minutes, you need to try and drink at least 5 ounces of water. If you’re a forgetful person and just don’t drink enough water throughout the day, help yourself out and set reminders on your phone to do this while you’re at work or while you’re hiking or doing outdoor activities.

Symptoms of dehydration: Dry mouth, headaches, muscle twitching, thirst, dizziness, low urine output and fatigue / confusion. If you experience any of these while outdoors in the warm weather, immediately start drinking sips of water slowly to rehydrate and rest before continuing.

*Summer Challenge*

Invest in a large water bottle (at least 32 ounces) and fill this at least three times daily (depending on your weight). Make it a goal to drink these throughout the day and get into the habit of reaching for water even if you don’t feel actively thirsty.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

A sock treatment is one of the most unique and effective recommendations often included in a naturopathic care plan.

This old remedy is usually recommended at the first signs of cold and flu and is designed to stimulate the immune and lymphatic system.  It works to “heat compress” the body’s natural temperature control to warm the socks.

When you develop a cold or flu you may experience the chills.  The body’s natural defense is to warm up so as to push the pathogens out of the body through heat.  Remember taking a hot bath when you’re sick? This extra heat helps to stimulate the body to expel pathogens. Drawing this heat down towards your feet also helps to clear any congestion that has accumulated in the upper respiratory system as energy and heat is being pushed to your lower extremities.

As prescribed, you will sleep with cold socks on your feet, overnight, and remove them in the morning.

Step 1: Obtain a pair of wool socks.

Step 2: Obtain a pair of very thin socks or liner socks.

Step 3: Soak the liner socks in ice water until fully chilled and saturated. Wring out completely.

Step 4:  Take a warm bath (to warm your body and feet) for at least 10 minutes prior to putting on the socks.

Step 5: Place the ice-cold thin pair of socks on your feet and then cover with a pair of dry wool socks. Sleep with this overnight. You may find that you develop chills or a sweat during the night and may need to change into a second pair of pajamas, but keep the socks on the for the remainder of the night. In the morning, the socks will be completely dry.

Step 6: Remove the socks in the morning.

It is always best to do this sock treatment at the very first sign of the cold or flu. It is more effective right at the onset, and continued for about 2-3 days.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Using a therapeutic castor oil pack is one of the most common recommendations on a naturopathic care plan and may be recommended for any number of reasons, including soothing digestive upset, supporting pain in joints, or to soothe muscles and strains.

Historically castor oil packs were recommended for all manner of ailments, most especially to support in digestion, assimilation, elimination, and also for enhancing circulation and lymphatic flow.

For many, this is a completely new practice, so below are the simple steps and products needed to do a castor oil pack treatment:

Step 1:  Obtain a large (about the size of your torso) flannel cloth or old cotton shirt that you do not mind getting irreplaceably dirty.

Step 2:  Obtain good quality Castor Oil

Step 3:  Obtain a heating pad + and a large piece of plastic (such as a plastic grocery bag or saran wrap.

Step 4:  Soak the cloth in castor oil completely and wring out just slightly. It should be well saturated.

Step 5:  Lie down, and place the castor oil pack directly on your body in the designated space (i.e. over your stomach, on your knee or on your back).

Step 6:  Place the piece of plastic just over top of the castor oil soaked cloth and then place the heating pad on top of the plastic (the plastic should act as a barrier so as not to get the heating pad covered in oil).

Step 7:  Turn the heating pad on low and lay with this on your body for at least 30 minutes but up to 2 hours. The oil will be slightly sticky, so remove the pack carefully once you’re finished, and gently remove the oil off your body with a damp washcloth. Turn off the heating pad when complete. You may reuse the flannel or cotton cloth several times after cleaning thoroughly.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

For many people, sleeping can be one of the most difficult aspects of their health. If we’re running at a sleep deficit regularly, it can be extremely stressful and physiologically detrimental to our entire body and psyche.

Maintaining good sleep hygiene is essential in helping to support the body’s entrained circadian rhythm but many of our current modern day habits are detrimental to these sleep hygiene practices.

Below are 5 best practices to perfect sleep hygiene.  All of them are within your control to adjust and develop habits around. Even focusing on one at a time will be beneficial in the long term!

1. Create a safe, calm, comfortable (and uninterrupted) sleeping space – Your bedroom should ideally be a space that supports deep and uninterrupted sleep above anything else. Do your best to keep this space tidy and clean and as comfortable and aerated as possible. One of the most common reasons people have a hard time sleeping is that they allow actual physical disturbances in their bedroom – namely pets – that wake them up at night. If you have a lot of noise outside of your bedroom windows, try using a white noise machine to drown out the sound. Try using essential oil sprays to infuse your surroundings with calming scents. If the temperature is uncomfortable for you, invest in systems that will aid in your comfort while sleeping.
2. Light & dark cues – Environmental triggers are essential to support your body’s circadian rhythm, and often our light and dark cues are ignored due to our living situations and schedules. We need to perceive the absence of light in order for our melatonin to rise and our cortisol levels to decline (ie – we need to perceive a “sunset”). When we keep lights on until the moment we want to fall asleep, it makes it challenging for our hormones to know what to do and adjust right away. 30 minutes before you want to fall asleep, dim your lights as low as possible to allow your body that hormonal transition. Consider getting a dim lamp or salt lamp. These also work perfectly if you’re waking up before the sunrise. Turn this on immediately upon waking in the dark for your eyes to adjust to this “sunrise” for at least 10 minutes before rising from bed to support your cortisol levels.
3. Avoiding the screens – This relates to dimming your lights and perceiving darkness before bedtime. When we stare at screens (namely TV’s, phones and computers), that stimulating light is telling our brains to remain alert and prevents the release of appropriate hormones in the brain that help us fall asleep. At least 30 minutes before bedtime (while you’re dimming your lights for your own personal “sunset”), avoid all screens whenever possible and do something calming and relaxing such as a reading an actual book, yoga, meditation or gentle movement, crafting something with your hands or even listening to a calming podcast or music.
4. Avoid foods at least 4 hours before falling asleep – Digesting food is very metabolically expensive. When we have our largest meal in the evenings (which is very common for most people), it takes several hours for the body to adequately process the caloric burden. When you’re sleeping, you want your body’s energy to go towards resting and repairing all of your other organ systems – not towards digesting food. When possible, try to keep your dinner portions smaller and eat as early as possible. Avoid late night snacking.
5. Calm your mind from a busy day – Once our days are done, there’s often a lot to process and think about. Allow yourself some intentional time to decompress from your day and settle your mind. Journal or meditate if this may help you avoid over-thinking (or having a “monkey mind”) when you’re trying to fall asleep. Also, avoid watching the news or anything stressful before bed, as we carry this in our subconscious while we sleep and could lead to more stressful dreams.

If you’re needing support with sleep and optimizing your circadian rhythm health, consider scheduling an appointment with our clinical herbalist, Lindsay Kluge, for an individualized approach to enhancing your sleep hygiene.

Read more:

Circadian Rhythm: The Importance of our Internal Clock

Sustained Energy: Herbs to Support Your Cortisol Rhythm

5 Habits that Contribute to Poor Sleep

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Are you one of the 20 million people who have been diagnosed with seasonal allergies in the past 12 months?  Homeopathic remedies may help you react less to your environment and decrease your symptoms.

Homeopathy versus Remedies

Naturopathic doctors will often craft liquid herbal formulas and suggest nutrient supplements to support seasonal allergy symptoms. Conventional doctors may encourage over-the-counter antihistamines or anti-inflammatories. While these approaches may help in the short term, homeopathic remedies can be used to help shift someone’s susceptibility away from having seasonal allergies to begin with. 

How a Homeopathic Remedy is Chosen

With thousands of homeopathic remedies to choose from, how do we determine which one you need? Naturopathic doctors look closely at your experience with seasonal allergies because symptoms show up in a variety of shapes and sizes. We want to know if you have a history of asthma or eczema. Then, we need to explore what’s occurring at your nose, eyes, throat and ears and also investigate your sleep. How you feel on a mental and emotional level with your seasonal allergies is also relevant in selecting a remedy.

What do we mean by explore what’s occurring? Let’s take a common nasal symptom of runny nose as an example.

Here are 8 questions we’d ask about it:

1. Is there a time of day it’s better or worse?
2. Is it better or worse in a warm or cool room?
3. Is it better or worse with a hot shower or with cold water applications?
4. Do you have any sensations like burning or chilliness of the nasal passages?
5. Is the discharge from your nose clear, white, yellow, green?
6. What is the consistency of the discharge- thin, thick, sticky?
7. Is it better or worse if you’re standing, lying down, moving around?
8. Is the quantity of discharge small or great?

Here are characteristics of two commonly selected homeopathic remedies for supporting seasonal allergies. You’ll see how they differ in terms of physical, mental and emotional pictures. (2)

Nux vomica

In regards to time of day, sneezing is worse in the morning. Over the course of the day, nose runs freely and constantly. Finally, in the evening, nasal passages become dry, raw and congested. Congestion will generally be better in a warm room and worse in open air. The personality will include a hard-working, ambitious and competitive individual. They may display anger or irritability when burdened with symptoms.

Pulsatilla

Seasonal allergies are worse when it’s warm outside. The discharge is constant from nose and eyes are watery and bland. There is relief from symptoms with cold applications and air conditioning. We often expect to use this remedy when someone enjoys breezes, but with seasonal allergies, breezes will make symptoms worse. They will often desire being around other people and receiving affection. We will see a tendency towards sadness and weeping when they are not feeling well.   

Working with a Professional

Aligning a well-selected homeopathic remedy with your seasonal allergy symptoms will be a game-changer. If you or a loved one has lived with this for some time, you know the toll it can take on sleep quality and daytime focus. If your naturopathic doctor has given you a homeopathic remedy in the past, it may be time to repeat a dose if you’re suffering from seasonal allergies now.

At RNM, we would be happy to look further into supporting your case of seasonal allergies and use homeopathy to raise your level of wellness. Please contact our office at (804) 977-2634 if you are interested in incorporating homeopathy into your health journey.

Sources:

1. https://www.cdc.gov/nchs/fastats/allergies.htm
2. Desktop Companion to Physical Pathology, Roger Morrison, MD

Using Herbal Medicines:

Herbs can be incredibly simple and also very complex. Because herbs are not created for our imbalances (i.e, there is no herb created to “treat IBS” or to “treat arthritis”), we use herbal medicines for their physiological actions which have been well documented over time. These herbal actions include functions such as antispasmodics, analgesics, bitters, demulcents, stimulants, adaptogens and anxiolytics, to name a few. We match the herbal actions with each individual symptom picture (and every person is different!) and always work towards choosing herbs that enhance the body’s natural function rather than cover up an existing symptom. Herbs do multiple things at once and act on multiple organ systems at the same time, ideally working with your body synergistically.  This produces minimal (if any) side effects and makes herbs effective at supporting certain health issues.

When incorporating herbal medicines into your health plan, it is extremely helpful to consult with an herbalist or naturopathic doctor that is well versed in how to administer herbs properly and knows how to appropriately dose the herbs for each person. When you hear of herbs “not working”, it’s usually because the herb was not the correct choice for the person, or the dosing of the herb was incorrect or the frequency of use was not long enough. These are all important things to consider when taking herbal medicines.

Using Homeopathy:

Homeopathic remedies are diluted non-material doses of substances found in nature. They can be made from plants, minerals, or animals. Homeopathy works based upon the “law of similars” or the principle of “like cures like”.  This means that the medicine is very specific to the patient presentation and overall symptom picture.  The remedies are not based upon the name of the disease state, but rather the whole person presentation – this includes the physical, mental, emotional, and spiritual aspects.  

An example of like cures like: in a healthy person sometimes drinking a cup of coffee results in restlessness, racing thoughts, sweating, and shaking.  A disease state like anxiety or even the flu that has these same symptoms would be healed by the homeopathic remedy coffea.  So in the crude (physical) dose the substance creates the same symptoms in a healthy person that the homeopathic non-material dose would help heal in a sick person.

The way homeopathics work within the body is by stimulating the body’s ability to heal itself.  This is what we call the vital force – your body’s wisdom and intelligence is always moving in the direction of health and balance. When the body gets a scratch on the skin, it immediately sends blood cells to clot and stop bleeding, immune cells to fight potential infections, and remodeling of the collagen and tissues begins forming.  We don’t ask the body to do this, it just does – this is the vital force at work.  Disease states can throw us off balance at times and homeopathic remedies can be used to aid in our healing or return to balance.

Using Supplements:

Supplements can be any individual or combination of vitamins, minerals, antioxidants, essential fatty acids, or amino acids. Natural supplements are used by naturopathic doctors and nutritionists  in a way that is supportive to your body’s unique physiology. What this means is that your ND and/or nutritionist is looking at you as a whole person to see what nutrients may be deficient or which biochemical pathways or organ systems need support (they can usually tell this based on symptoms and further lab testing if needed).  In conjunction with healthy diet and lifestyle choices, natural remedies and supplements work with your body and support its natural healing ability.  Its also important to note that excessive supplementation can be harmful as it can overwhelm the body. Supplements work best when they are chosen to target your individual needs and given in therapeutic doses.

Ideal supplements use high-quality nutrients that are the most absorbable and easiest for the body to use.  They should have third party-testing to analyze for quality and contamination.  They also should not contain binders, fillers, excipients, or preservatives– these are usually found on the label under “other ingredients”.  Physician grade supplements are recommended and what we use at RNM to ensure quality. 

Read more: Top 10 Tips for Buying High Quality Supplements

Pharmaceutical comparison:

In comparison to pharmaceutical medications, herbs, homeopathics, and natural supplements work with your body and are working on all levels of your being (mind, body, spirit) and in synergy with all of your organ systems.  Pharmaceutical drugs – although highly specific and targeted for disease states – are often working against your body and suppressing symptoms.

For example in the case of getting an infection with a fever – the conventional approach may be to give you an anti-pyretic and an antibiotic.  The “ANTI” – meaning working against the body or suppressing a symptom. This is helpful in the short term to address immediate symptoms, however is not a long term solution. A naturopathic approach to this may be to use herbs and supplements that are immune stimulating to aid your body in fighting the virus or bacteria and maybe a diaphoretic or homeopathic to aid the fevers effectiveness and allow your body to sweat.  The body creates a fever for a reason – to kill the invading virus or bacteria, shutting down the fever with an anti-pyretic is going against the innate nature of your body trying to heal itself, so instead we choose substances that aid the fever and the immune system to do what they do best!

Many times discontinuing a pharmaceutical medication after regular use can lead to the return of symptoms.  This is common because often the medication just masks the symptom.  This is offering relief from discomfort, which can be helpful at times, however it’s not a great solution for long term chronic conditions.  Herbs, homeopathics, and natural supplements offer a solution – in working with the body they are supporting, rebalancing, and targeting the root cause of the symptom rather than the symptom itself. So once the body is back in balance and working well like the brilliant, wise human vehicle it is meant to be, you can discontinue your natural supplements without having return of symptoms. These offer the body a reminder and support in the direction of health, once the body “remembers” what normal function looks like it is able to maintain that normal functioning on its own.

It is important to keep in mind, however, that there is a time and a place for using pharmaceuticals and they can be more helpful than harmful in select circumstances. Ideally, your naturopathic doctor and nutritionist will be working in conjunction with your doctors to find the best solution for each person, even if that means using both pharmaceuticals and natural remedies simultaneously.

If you’re curious about which solution may be best for you and your health picture, consider making an appointment with one of our naturopathic doctors to go over your unique options. There is usually more than one effective way to go about finding a solution, and the practitioners at Richmond Natural Medicine are dedicated to finding the best option for you.

Metabolic Syndrome is a group of risk factors that increase the risk of heart disease, stroke, and diabetes.

Why do so many Americans have this condition?

About 34% of American adults are estimated to have this condition.  It is also known as Insulin Resistance Syndrome or Syndrome X. The cause of metabolic syndrome is multifactorial, being mostly due to environmental influences, including dietary and lifestyle choices, as well as level of inactivity.  The fast paced busy life of many Americans has shuttled us into a culture where fast convenient foods are commonplace and sitting all day while working is the social norm.  This sedentary lifestyle with improper nutrition has led us to an epidemic of obesity.  The consequences of obesity are many and it is one of the main causes for chronic disease in the world, metabolic syndrome being one of them. 

The 5 risk factors that make up metabolic syndrome tend to occur together, but you must have at least 3 of the 5 risk factors to be diagnosed with metabolic syndrome.  

• Abdominal obesity: Excess fat in the abdominal area is higher risk for heart disease than fat in other areas.
  • Greater than 40 inches in men and 35 inches in women
• High triglycerides: A type of fat found in the blood, increased by diet high in simple carbohydrates and sugar.
  • Greater than 150 mg/dL
• Low HDL cholesterol: AKA “good” cholesterol. HDL helps remove cholesterol from your arteries, so a lower level increases risk for heart disease.
  • Less than 40mg/dL
• Hypertension: High blood pressure can lead to damage of vessel walls and plaque buildup within the vessels.
  • Greater than 130/85
• High fasting blood sugar: this can be a sign of blood sugar imbalance and diabetes.
  • Greater than 100mg/dL

Symptoms of Metabolic Syndrome:

There is not a set of symptoms specific to metabolic syndrome due to the fact that many of the risk factors involved in the diagnosis are based on lab values.

Some people with blood sugar imbalance or diabetes may have signs and symptoms of increased thirst and urination, fatigue, faintness, or blurred vision. While others with hypertension may not notice any symptoms at all.  

In the case of metabolic syndrome it is diagnosed based on weight/waist circumference, blood pressure readings and having labs done.

What labs are needed to diagnose metabolic syndrome?

Your doctor should run a full lipid panel including; LDL, HDL, VLDL, Triglycerides, Total cholesterol as well as a fasting blood sugar.

It can be important to also look at other metabolic functions with a complete metabolic panel (CMP), to ensure liver and kidney functions are optimal.  As well as a hemoglobin A1c, which is long-term marker for blood sugar imbalance or diabetes.

Lastly, a couple key contributors to body wide metabolism and stress response are the thyroid and adrenal glands. Looking at a thyroid panel and daily cortisol pattern may also be indicated.

How is metabolic syndrome treated?

The best way to treat and prevent metabolic syndrome is through diet and lifestyle practices.  These will all contribute to improved health and weight loss, which leads to reduction of blood pressure, blood sugar, cholesterol and waist size!

• Eating a healthy whole foods diet with high quality protein sources, plenty of vegetables, and healthy fats (omega-3s). This diet is high in fiber and nutrient dense! Find a great whole-food pantry essentials list here.
• Avoiding fast food, processed foods (especially carbohydrate and sugar laden ones), artificial sugars (like splenda), and diet soda.
• Getting regular body movement or exercise in some form. At least 30 minutes per day.
• Stress Management practices: Meditation, mindfulness, yoga, stretching, breathing, being in nature, taking epsom salt bathes, etc. Any way that works for you to relax and decrease the stress in your life!
• Restful sleep: Sleep contributes to our insulin and cortisol balance as well as the hunger and satiation hormones of ghrelin and leptin.  Good sleep is vital to recovery from any dis-ease and for optimizing metabolism and supporting overall wellness. Click for sleep supporting habits and herbs.
• Avoiding health harming behaviors like smoking and drinking alcohol.

There are many other natural therapies that your naturopathic doctor may recommend for aiding this process of balancing blood sugar, blood pressure, and cholesterol.  These may include herbs, homeopathics, as well as vitamin and mineral supplementation.  These recommendations are all individualized to the patient presentation and what will serve them best to heal.

If you are struggling with any metabolic condition, heart disease, or just want to work on prevention, consider making an appointment with one of our practitioners at Richmond Natural Medicine to get to the root cause of your symptoms with individualized care. 

When we work with heart health from a naturopathic perspective, we look at the whole person and offer tailored interventions.

Common cardiovascular symptoms and diagnoses we work with frequently include arteriosclerosis, atherosclerosis, hypertension, palpitations, chest pain, high cholesterol, peripheral vascular disease and valvular disease. When our patients are on pharmaceutical medications, we ensure that drug-nutrient or drug-herb interactions are avoided. Working as a team with prescribing physicians, patients may be able to reduce or eliminate pharmaceutical interventions over time. Additionally, naturopathic medicine can be useful in reducing side effects of many drugs.  Dysfunction elsewhere in the body- like in the endocrine system or gastrointestinal tract- may be responsible for causing or exacerbating cardiac symptoms. In these cases, we work to nourish the underlying weakened organ system in order to help optimize heart health.

The following are examples of therapies your naturopathic doctor may incorporate into a heart-health focused Care Plan.

Herbal Medicine: Hawthorn berry, leaf and flower

Antioxidants in hawthorn support lowering LDL cholesterol and plaque formation in blood vessel walls. Hawthorn supports coronary blood vessel dilation leading to improved blood and oxygen flow to the heart- reducing chest pain and lowering blood pressure.

Homeopathic: Rhus toxicodendron

Someone with heart disease who would benefit from this remedy often has a history an overwork or overexertion with great stiffness in the chest and back- accompanied by a remarkable desire to move. They may tend to feel claustrophobic. The movement they want is part of a cycle in which the motion actually aggravates them over time and causes significant weakness and then stiffness, all over again (5). On the mental and emotional realm we often see a restlessness and general rigid outlook of life when someone is in a rhus-tox state. Heart enlargement is often present when this remedy is indicated. Homeopathic rhus-tox supports shifting this entire dynamic and relieving symptoms in a deep and lasting way. (6, 7)

Nutrition: Fresh juices and alkaline water

New research is showing the the heart may not be a pump in the way it has classically been viewed. Biomedical engineer Dr. Gerald Pollack and his team have determined that infrared light may be what’s important for driving the blood through our bodies. Ultimately, this translates to additional support for eating lots of fruits and vegetables- especially freshly juiced- as well as drinking alkaline water as these are thought to optimize body-wide vascular health.

Lifestyle: Pets

In a 2013 Harvard Heart Letter, Daniel Denoon reported, “… a panel of experts from the American Heart Association (AHA) has weighed all the available evidence. The verdict: Having a pet—a dog in particular—likely lowers the risk of heart disease.” We know that, for many people, pets are a potent source of emotional health and possibly a motivating factor for taking regular walks. Cholesterol, stress and blood pressure levels have been found to be healthier in dog owners. (8.9)

Emotional well-being: Cultivate Joy

We ask you to check in with your joy. What fills you up and brings you joy?  Is there anything in your life that blocks this- a relationship, an outlook, a job or a habit? Louise Hay offers this affirmation for heart-related ailments: “Joy. Joy. Joy. I lovingly allow joy to flow through my mind and body and experience.” (1) There is heart-healing power in your happy place. (2-5)

While your heart knows best what brings it joy, as naturopathic doctors, we can use herbs, homeopathy and nutrients in an energetic way to help facilitate an open heart and self-inquiry. This can be done while simultaneously using these modalities to support your physical health. That is, herbal medicine, homeopathic remedies and nutrition can benefit mental, emotional, spiritual and physical well-being all at once.

If you would like to explore your cardiovascular wellness with a root-cause, whole-body approach- please call us to set up a visit.

Note: This article is aimed at exploring naturopathic interventions for non-emergency and chronic cardiovascular ailments. While naturopathic medicine has a role in congenital conditions, acute and emergency cardiac situations- that is beyond the scope of this article. Your naturopathic doctor can provide additional resources if you’d like to learn more about this.

References:

1. Hay, L. You Can Heal Your LIfe. United States: Hay House, Inc.; 2004.
2. https://www.ncbi.nlm.nih.gov/pubmed/27129358
3. https://www.ncbi.nlm.nih.gov/pubmed/27612475
4. https://www.ncbi.nlm.nih.gov/pubmed/27927621
5. https://www.ncbi.nlm.nih.gov/pubmed/15520360
6. Vermeulen, F. Concordant Materia Medica. Haarlem, The Netherlands: Emryss by Publishes; 2000.
7. Herscu, P. Cycle of Rhus Toxiconendron. Lecture Presented: New England School of Homeopathy 10-Weekend Course; April 8, 2017; Amherst, MA.
8. http://www.health.harvard.edu/blog/a-dog-could-be-your-hearts-best-friend-201305226291
9. http://circ.ahajournals.org/content/early/2013/05/09/CIR.0b013e31829201e1

We know it’s a challenge to find credible, research based information amongst all of the health material available now. We are judicious about where we are getting our information and also selective about what we recommend.

Below are a handful of favorite resources that the practitioners are referencing often during their days in practice:

Naturopathic Oncology: An Encyclopedic Guide for Patients and Physicians by Neil McKinney, ND (https://www.amazon.com/Naturopathic-Oncology-Neil-McKinney/dp/1926946022/ref=dp_ob_title_bk This book is a treasure trove of clinical experience and the latest evidence-based references in regards to using natural medicine to support people with cancer.   
New England School of Homeopathy – articles: http://www.nesh.com/articles-on-homeopathy/ It’s helpful to ask for guidance when searching for where to learn more about classical homeopathy! This website offers a plethora of articles from pioneers in the field- Amy Rothenberg, ND and Paul Herscu, ND. You can learn about homeopathy in general, how it can help specific conditions and what it’s role is in current issues like the opioid crisis and this particularly harsh influenza season.

The Homeopathic Treatment of Children by Paul Herscu, ND Understanding a child’s individual homeopathic constitution helps us realize how to best support them physically, mentally and emotionally.

Taking Charge of your Fertility by Toni Weschler– As essential read for every single female of any age to fully understand how their reproductive system works and how to naturally support and shart their cycles.

Herbs for Children’s Health by Rosemary Gladstar – An easy to read and utilize reference for supporting children’s ailments with natural herbal remedies at home.

Wild Feminine by Tami Lynn Kent, MSPT Women birth children as well as creative ideas throughout their lifetime. This book explores home practices geared towards nourishing the energy that resides in the pelvic bowl.

My New Roots – Vegetarian Recipe Resource. A creative, simple and nourishing recipe archive that utilizes plant based proteins, whole grains and sprouting techniques.

For even more resources, see our first edition of this post

At Richmond Natural Medicine, the practitioners often recommend their favorite holistic health resources to their patients. One of the things we always stress to every person is their innate ability to take control of their own health story and make a positive change through their own positive mindset and activities. We are here to educate you and aid in your healing journey.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Moving into the spring season can sometimes be one of the most challenging seasonal shifts, both energetically and physically.  As the weather is changing, I often encourage my patients to gradually begin adding spring staples into their batch cooking to ease the transition.

Sometimes it feels like it takes several weeks for the weather to shift, the air to change, the upward energy to take effect and for spring produce to finally become available. Other times, there are abrupt weather changes, from warm days to snow fall and back again.  These abrupt weather shifts are extremely challenging for the body to handle as we are designed to better tolerate gradual and gentle environmental shifts. You may notice around this time that colds, flus and bugs are more prominent as our immune system is struggling with the environmental shift. Digestive imbalance is also common to show up at this time as we move from heavier foods (root vegetables, starchy foods) to lighter produce.

Seasonal Shifts in Ayurveda

In Ayurveda, the transition from winter to spring is perhaps the most difficult.  But this is also where balancing your diet can be so helpful to support the entire body – especially our digestive tract – through these unpredictable seasonal changes. As the weather is changing, I often encourage my patients to gradually begin adding in early spring foods into their batch cooking staples and consuming these throughout the week. As a general rule, I like to choose at least 2 new spring veggies, one whole grain, and fresh herbs and spices as they become available. Adding these into your meals each day helps your digestion to gently transition energetically and maintain a gradual balance of seasonal attunement. You can try all three, or one at a time as these ingredients become available in your area. Each will store in the refrigerator for up to 1 week.

Winter to Spring Recipes

Early Spring Barley

Ingredients:

• 4 1/2 cup vegetable broth or chicken broth
• 2 cups pearled barley, rinsed and soaked overnight
• 1 tsp celtic sea salt
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 cup spring onions, chopped
• 1 tsp ghee or coconut oil
• 1/4 cup hemp seeds or  roasted sunflower seeds

Directions:
Bring broth  to a boil in a medium sized saucepan. Wash barley and add to boiling water. Add salt, turmeric, coriander, spring onions  and ghee. Stir, covered, and simmer on medium-low heat for 45 minutes until barley is very soft. Garnish with hemp seeds or roasted sunflower seeds and serve warm in addition to your meals.

Asparagus & Avocado Chilled Soup

Ingredients:

• 3 medium ripe avocados, pitted
• 1.5 pound asparagus,washed, roasted or lightly steamed
• 2.5 cups plain coconut milk
• 3 cloves garlic (less if you have a sensitive stomach)
• ¼ cup chopped spring onion
• ¼ cup fresh parsley
• Juice of 1 lemon
• Juice of 1 lime
• 1 tablespoon olive oil
• ½ teaspoon cardamom
• ¼ tsp fennel seed powder
• 1 teaspoon sea salt

Directions:
Add all ingredients (except the asparagus) into a high speed blender , and blend until smooth. Coarsely shop the roasted asparagus and add to the blender and pulse to desired thickness. You can blend until very smooth or leave a little chunky. Serve warm or slightly chilled

Easy Spring Herbed Peas

Ingredients:

• 2 pounds of fresh spring peas
• ½ cup ghee
• 3 scallions, minced
• 3 tbsp fresh chives, chopped
• 2 tbsp coarsely chopped cilantro or parsley
• 3 tsp grated lemon zest
• ½ tsp sea salt

Directions:
Boil fresh peas in a saucepan of slightly salted water for about 3 minutes. Strain and set aside. the ghee on low heat and directly add the scallions and chives. Let simmer for 2-3 minutes. Remove from heat and add the peas, cilantro/parsley and lemon zest and mix well. Add salt if desired.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.