The benefits of having and caring for a personal or family pet are numerous. If you have grown up with a pet or adopted one later in life, you may be familiar with the positive impacts they have in your home – from companionship and entertainment to even increasing your sense of purpose and responsibility. There is a growing area of research on the benefits of pet therapy for mental health, and when owning and caring for a pet is feasible for you, we will often recommend this form of mental health support for a variety of reasons! 

Read More: Daily Health Practices to Support Mental Health

People living with depression and loneliness, anxiety, dementia, ADHD, and PTSD are especially akin to the bond and positive support offered by animal therapy. This can be from any trained animal for therapy, and most commonly are dogs and horses. However, even the presence of lesser “trained” animals such as cats, birds, and rabbits can have a positive impact on our mental health. The bond humans share with animals is very special, and the feelings of comfort, love and companionship we develop with pets can boost our mental health and quality of daily life. In fact, caring for a pet such as a dog or cat has shown to increase the hormone oxytocin which can improve mood and is the hormone that assists with bonding between mother and child (1).

Canine Companions Can Get You Moving!

If you’re fortunate enough to have a canine companion, they need exercise and movement every day (just like us), and you can do this together. Not only has exercise been shown to decrease levels of anxiety and depression, it has been linked to increased self-esteem and cognitive function. This is likely due to the impact of exercise on our limbic system and overall stress response system which, through a lifetime of day-to-day stressors, can become overwhelming and difficult to manage. Daily exercise also has the benefit of improving the quality of sleep – a foundational pillar for overall health and wellbeing. You may quickly notice an improvement in your sleep patterns when you begin the daily habit of intentional movement and exercise! Plus, it is such a joyful activity to take your pup for a stroll and spend time exploring the world together, even if it’s just your local neighborhood. 

Children and Animals

Children of all ages require different approaches when dealing with stress, learning abilities, or disabilities, communication barriers or recovering from traumas. In some cases where children have a hard time communicating with adults, they may have more benefit from social therapy when interacting with animals in conjunction with therapy. With symptoms of hyperactivity or lack of focus, when children are introduced to animal therapy, it can improve their engagement and patience with a task. Overall, pet therapy has been shown to lower stress cortisol levels in school children, leading researchers to continue implementing pet therapy for stress and anxiety in children’s health. 

Read More: Mental Health Support in Winter

Additional Benefits of Pet Therapy

The American Journal of Critical Care published a study where researchers found that visits with therapy dogs improved cardiovascular health and lowered blood pressure in heart patients. Animal assisted therapy has also been shown as a positive example of a, “nonpharmacological intervention that can help ICU patients become active and engaged in their recovery as early as possible.”. Finally, as we age it is important to maintain a sense of purpose for e]overall cognitive health and longevity, and pet therapy has been shown to provide this in elderly populations. 

Resources: 

1. The Role of Oxytocin in the Dog–Owner Relationship

Perimenopause is an anticipated right of passage for every woman. Some women approach this part of life with dread and discomfort, while others embrace it with open arms and a sense of liberation and freedom. However, the unfortunate truth is that because many women approach perimenopause unsuspectingly and with little knowledge of what is happening physiologically, confusion and frustration overtake their decision-making in their health. Every single woman will experience perimenopause and menopause, yet very little education is given to girls and women about this very normal process. 

Perimenopause is the transitional time before menopause lasting anywhere from 2 to 10 years and is most commonly noticed around or after the age of 40. During this time and within the Western world, women may notice subtle to extreme changes in the regularity and symptoms of their menstrual cycle as they become longer and more infrequent. Hormone levels are gradually shifting leading to a variety of symptoms such as hot flashes and night sweats, headaches, joint and muscle aches, uncharacteristic mood changes, heavier bleeding, vaginal dryness, concentration and memory struggles, and sleep disturbances. As the menstrual cycles become longer and the ovaries begin to retire, there will be a time of about 1 year when menstrual cycles have ceased, and this is the “moment” we call menopause – 12 months after a woman’s last period. 

Again, this is a process and is gradual, and thus some women may experience very few if any signs or symptoms of perimenopause at all. Perimenopause is a natural process that does not require treatment, however, many women will seek support because they just aren’t feeling quite like themselves, or the symptoms are impacting their daily lives and are difficult to manage. It is estimated that “…menopausal symptoms are sufficiently bothersome to drive almost 90% of women to seek out their healthcare provider for advice on how to cope”. (1). However, we find that these symptoms are typically worse within the Western world and especially in cultures that do not revere age or see it as a form of wisdom. In fact, they find that menopausal symptoms are significantly less bothersome whereas in societies that see age as a negative experience, where menopause is equated to old age, the symptoms of menopause can be much more devastating to the women (2).

Read More: Perimenopause: From Research to Practice

Supporting Women in Perimenopause

Perimenopause is usually occurring at the stage of a woman’s life when they have hit a stride in their careers, and they may be caring for both their own children and their parents. They have full plates of responsibility and often a decade or more of chronic stress behind them already. Little to no time is allowed for them to navigate this phase of their life or deal with the daily symptoms that may be impacting their mental and physical health. It can be overwhelming and frustrating for them to find solutions when, case by case, every woman has come into perimenopause from a different path. Some have been on birth control for decades. Some have past or current endocrine imbalances such as thyroid disorders or adrenal fatigue. Some have a history of PCOS or endometriosis where they need more guidance on their hormonal journey. These are all examples of where personalized approaches to medical care are critical in both acute and preventive care in women’s health. 

One of the things that makes naturopathic medicine unique is the whole-body approach to health and well-being. That means that even when you are 30 years old and seeing your naturopathic doctor, they will have perimenopause in mind when creating your care plan. They know this is a reality of your future health, and the recommendations they provide you early on will be supportive of the process in ten, twenty, or thirty years. They will always be keeping in mind your adrenal and stress hormones, your liver detoxification function, your nutritional requirements for optimal bone and brain health, and your family history and genetic predisposition to certain hormonal changes. If and when you are in the thick of perimenopause, they can support the whole body without the tunnel vision of hormones only. This is why naturopathic care can be so important for long-term health.  

Read More: Naturopathic Approach to Women’s Health

If you or a loved one is in need of support during perimenopause, please reach out to Richmond Natural Medicine. One of our Naturopathic Doctors will help to guide you in both education and care during this time. All of our doctors are skilled in working alongside your primary care medical team, gynecologist, and can provide nutritional, herbal, lifestyle, and supplemental support based on your individual needs. 

Recommended resources:

Here are some physician authors you may find interesting with regard to information on perimenopause: Christiane Northrup, MD; Sara Gottfried, MD; Tori Hudson, ND

1. Perimenopause: From Research to Practice
2. (Rapaport, L. (2015, June 5). Culture may influence how women experience menopause. Reuters. Retrieved September 14, 2022, from https://www.reuters.com/article/us-health-menopause-perceptions-idUSKBN0OL1XH20150605 

Our lives have been filled with so much uncertainty in recent years: a global pandemic, natural disasters, international humanitarian crises, and much more. With each new obstacle comes the desire to seek out information and learn everything we can about each situation. While this can be important, and even lifesaving in some situations, it can also be detrimental to our health, especially if we resort to ‘doom-scrolling’.  

What is doom-scrolling?

Doom-scrolling is a relatively new term that describes what many of us have fallen victim to: feeling the need to constantly check the news or social media, spending an excessive amount of time scrolling, reading, or watching news reports, or reading multiple different articles on the same topic.

How can social media be bad for me?

Humans have never had as much access to information as we do today (newspapers, television, social media, computers, etc). Being constantly bombarded with information, negative news, and crises can negatively impact our health especially if we are not taking adequate time to care for and nurture ourselves. It is no doubt that the troubling information we find online often brings up emotions for many of us, and if we are neglecting to care for ourselves then these emotions may be suppressed or misplaced. 

So, what are some ways to take care of myself during these times?

• Get outside in nature when possible to connect with the earth. Placing your bare feet in grass, dirt, or sand for a few minutes each day has a powerful effect on overall wellness and can help keep us grounded!
• Journaling, drawing, and coloring are excellent ways to take care of ourselves because they provide a creative outlet to express many of the emotions that we are experiencing.
• Write down one thing that you are grateful for each day! 
• Schedule a follow up with your naturopathic doctor! Keeping track of your health is essential and can easily be overlooked in the hustle and bustle of our daily lives.

How can I stop doom-scrolling?

• Set a timer for a certain amount of time during which you can research and catch up on current events. Once the timer is up, you can stop what you are doing and switch over to your next task for the day. Setting an effective boundary like this is a great way to reduce your exposure to negative news and provides you with more time to care for yourself
• When you are online, consider seeking out positive or uplifting news to help motivate and inspire you and use your screen time to spark joy or creativity in your life! You could watch a video tutorial on a new hobby/craft/recipe or watch a documentary about your favorite plant or animal! 

Help Yourself!

While there are many uncertainties in the world, one thing is certain: we must work together and care for one another to get us through these times. Check on your friends and family, check on your neighbor, but most importantly you must remember to check on and take care of yourself. Like they say on an airplane, you can’t help someone else if you haven’t helped yourself first! 

Resources

Protecting the Brain Against Bad News  

Integrative and Lifestyle Medicine Strategies Should Include Earthing 

Illnesses in Technologically Advanced Societies Due to Lack of Grounding 

At Richmond Natural Medicine, our practitioners are always creating individualized care plans for every person. Each plan contains personalized health recommendations that range from supplemental protocols, nutrition plans, homeopathic or herbal suggestions, lab work requests, and foundational lifestyle habits that can enhance and sustain a positive state of health. Earthing – also known as grounding – is one of the lifestyle suggestions that is often suggested by our practitioners as a simple, health-promoting activity that is simple, effective, and for most people, extremely enjoyable!

What is Earthing?

Earthing is the simple practice of having direct skin contact with the Earth’s surface by walking barefoot, sitting, or lying on the ground outside. This time-honored practice allows us time and space to connect to the Earth and its natural rhythms, sounds, and smells. In a time when so many of us rush through each day from home to the office and back again, we can easily go several days without being outdoors or feeling connected to the rhythms and energies of the natural world around us. Maintaining a connection to the earth we call home is vital for our overall health and well-being, and research suggests that a disconnect from environmental rhythms may be a major contributor to physiological dysfunction and unwellness (1).

“Multi-disciplinary research has revealed that electrically conductive contact of the human body with the surface of the Earth (grounding or earthing) produces intriguing effects on physiology and health. Such effects relate to inflammation, immune responses, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases”

Read More: The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases

Why is it important?

It is well-studied that the earth’s surface is a never-ending supply of free electrons. The earth’s surface therefore is electrically conductive and maintains a negative potential. As humans, we are made up of approximately 50-65% water.  In that water, we have electrolytes like sodium, potassium, calcium, magnesium, and more. This creates an inner environment that is able to conduct the free electrons the Earth has to offer.  

Nervous System Regulation & Earthing

Nervous system dysregulation can show up in many ways, including stress, anxiety, insomnia, depression, and emotional and hormonal challenges (to name a few). Although these are all fairly common imbalances that may be approached individually, focusing on our nervous system health and our emotional / stress load is extremely helpful in addressing the root cause of our imbalance. Practices such as earthing help to regulate our nervous system health and offer positive support for some of the above-mentioned nervous system imbalances.  

Our stress response, and stress load, hugely impact the health of our nervous system, and in turn affect our gut health, emotional health, and our ability to self-regulate our internal homeostasis (health harmony). When we are highly stressed, we feel tightness everywhere and become reactive rather than responsive. When we experience a healthy response to stress (when our nervous systems are healthy and supported), we respond much better to stressful situations, therefore lessening systemic inflammation in the body, and supporting all of our organ systems in the process.

Earthing reunites us with the naturally occurring electrical signals from the earth that govern all organisms dwelling upon it.  It restores the body’s natural internal electrical stability and rhythms, which in turn promotes the normal functioning of all body systems, including the cardiovascular, respiratory, digestive, immune, and neurological systems. It remedies electron deficiency to reduce inflammation and shifts the nervous system from a sympathetic to a parasympathetic state. By reconnecting with the earth we allow the body to return to a normal state of electrical balance, which allows the body to better self-heal.

How Does Earthing Work?

The Earth is constantly being charged by solar radiation, thousands of lightning strikes per minute (~6,000 per minute!!), and heat from the central molten core (1). The electrons from the earth act as potent antioxidants and reduce electrical imbalances within your body and thus reduce oxidative stress and damage to the cells and tissues. The Earth’s diurnal electrical rhythms are also proposed to set the biological clocks for hormones that regulate sleep and activity. One study (4) showed that grounding while sleeping resynchronized cortisol hormone secretion, regulated circadian rhythm, and reduced pain and stress. Another has shown that better regulation of heart rate variability can be found as well as improved inflammation, immune function, and mood (2). Even more recently earthing has been used for the prevention and resolution of Covid-19 infection (3).

The Health Benefits of Earthing:

• Reduction of inflammation
• Reduction of chronic pain
• Reduction of stress
• Increases energy
• Improves sleep
• Regulates cortisol rhythm
• Improves heart rate variability
• Regulates blood sugar metabolism
• Improves blood flow circulation
• Relieves muscle tension
• Speeds healing process
• Protection from EMFs
• Shifts the autonomic nervous system from a sympathetic (fight or flight) to a parasympathetic (rest and heal) state

The Beauty of Reconnection & Grounding:

Sometimes the most simple and accessible practices in our day can be the most impactful for our health. The earth is always available and always underneath you – you simply have to walk outside and take a few moments to look, see, smell, and enjoy the world around you. There are no harmful side effects and there is no such thing as too much. Getting outside and grounding also reconnects you to nature – our greatest teacher. 

References:

1. Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons
2. The Effects of Grounding (Earthing) on Bodyworkers’ Pain and Overall Quality of Life: A Randomized Controlled Trial
3. Prevention and treatment of COVID-19 infection by earthing
4. The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress

We know this time of year can be a very hectic few months with kids going back to school, holidays approaching, and wrapping up Q4 for many businesses. Parents especially may have a lot to juggle with multiple schedules to keep track of. We notice here at RNM that the fall and winter months bring a heightened amount of seasonal stress partnered with a conflicting desire to “wind down” with darker days and cooler temperatures. A big part of naturopathic medicine is focusing on lifestyle habits and routines that can optimize and support our whole body in times of need. Below are a few pillars of health and daily wellness we are focusing on to take care of adults and parents during this busy time of year:

Blood Sugar Balance

Maintaining a healthy blood sugar balance is so important in managing how we feel throughout the day. A moderate, healthy blood sugar level will keep your energy consistent, support quality sleep, and reduce food cravings or overeating at meals. We can maintain our blood sugar with moderate daily exercise, and consuming balanced meals throughout the day that contain appropriate percentages of proteins, fats and carbohydrates. Focusing on whole foods and reducing habits of snacking on sugary foods or processed carbohydrates as snacks can also be very helpful. This approach can be tailored for each person, and if you are in need of some personalized guidance, consider making an appointment with Dr. Viktoriya Thompson for nutrition support.  

Sleep Hygiene

Sleep can have a huge impact on our overall health and wellbeing. It improves memory and mood, reduces inflammation and improves immune function, and also reduces the risk of heart attack, stroke and diabetes. When we are under extra stress, our sleep hygiene and quality may suffer. We recommend making every effort to protect your sleep (understanding that every family has their own set of challenges here). Generally, we first recommend limiting screen time before bed  with no screen time within an hour of falling asleep. Keep  your sleep environment cool, dark and comfortable. Dim the lights in your home within 30 minutes of sleep time to support natural melatonin production, and avoid sugary foods and alcohol within 3 hours of bedtime to support blood sugar stability while sleeping. As always, try to aim for at least 7 hours of quality sleep each night. 

Read More: Sleep Though- The Troubled Sleep of Parents and Toddlers 

Daily Movement & Mental Health

Daily exercise is so important for whole body health. Getting our body active and moving each day helps to regulate  blood sugar levels, cortisol levels, supports the cardiovascular system, decreases stress, and improves  mental health. Even 30 minutes per day of briskly walking is a great place to start. We hear all the time from clients that taking 30 minutes at some point in their day to go for a daily walk has been life changing to their stress levels, sleep quality, and overall mental health. Go through your weekly and monthly calendar and schedule this time so you don’t miss it. 

Herbal & Mineral Support 

Magnesium – Magnesium deficiency can lead to poor sleep and insomnia, along with muscle weakness and feelings of overall fatigue. It relaxes and calms the body especially when we hold much of our tension in our shoulders and musculoskeletal system.  Consuming leafy greens, pumpkin seeds, dark chocolate, cashews, almonds, and quinoa are all great sources of natural magnesium. Having these foods in the evening with dinner may be especially helpful for improved sleep. Supplemental magnesium is also very helpful, and your ND can guide you in finding the best form  at the appropriate dose. . 

B vitamins – Comprehensive B-Vitamins are an overall support for a healthy stress response. Some people may be deficient in certain B-vitamins due to digestive issues, certain diets, or lack of access to certain foods. Foods high in B-vitamins include animal proteins, nutritional yeast, eggs, most beans, spinach and sunflower seeds. Again, your ND may suggest supplementing with a B-complex and can guide you in the best one for your needs. 

Ashwagandha (Withania somnifera) – A traditional Ayurvedic herb, ashwagandha is considered an adaptogenic tonic, and when used long term can support the body in overall stress resilience and recovery. This is an ideal herb to incorporate into your daily routine. While stressors  will always be present in our lives,  you can  continue to implement daily habits to maintain a healthy stress response along with some adaptogenic herbal support. Ashwagandha can be taken as a tincture, capsule, or sometimes in tea form. Your ND can direct you to the best method for you, and the appropriate dose. 

Read More: Getting Vitamins & Minerals Through Food

If you are finding this time of year challenging with increased stress or daily habits that need improvement for energy or sleep support, consider making an appointment with one of your naturopathic doctors here at Richmond Natural Medicine. 

As we enter into the colder months with back-to-school, holiday travel, and the rise of colds and flu, it’s beneficial to give your immune system some extra support this time of year. Here are a few things our practitioners keep on hand in their own home apothecaries to help keep them stay strong through the fall and winter seasons:

Herbal Teas:

When you’re feeling under the weather, there’s nothing more comforting than sipping on a warm tea to soothe your throat and warm you from the inside out. We keep an arsenal of herbal teas in our seasonal cupboards including, Bronchial Wellness Tea for tough coughs, Ginger Tea for keeping chills away, and overnight soothing blends like Night Time Berry Tea. 

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

Syrups:

Elderberry Syrup- our classic standby for cold and flu season. Elderberries are long considered one of the most effective seasonal remedies to support immune health. We will keep this close by during times of travel as elderberries have been shown to reduce cold duration and severity and also shown to be an effective defense against flu. Ask your naturopathic doctor which elderberry syrup they would recommend for you. If you have elderberries growing near you, try your hand at making a syrup yourself! 

Recipe: Elderberry Syrup 

Herbal Cough Syrup – a sister formula to the Bronchial Wellness tea is a Bronchial Wellness Syrup with similar herbal ingredients traditionally used for respiratory health. For kids, we reach for clean ingredient cough syrups with no artificial dyes, sweeteners, or additives. 

Supplements

Supplements may be a very beneficial addition to your seasonal health protocol, but this is an individual assessment, and not everyone will need the same supplements. Your Naturopathic doctor can help guide you in choosing the most appropriate ones for you and your personal needs. Generally, we see an increased need for vitamin D, zinc, vitamin C, and magnesium in colder months when our exposure to sunlight is decreased, and our diets may be lacking in fresh fruits and vegetables. Talk with your ND or nutritionist before starting new supplements to make sure they are indicated for you, and to make sure you’re taking the appropriate dose.  

Pantry:

Garlic – traditionally one of the most effective antifungals and antibacterials. Adding garlic to your meals is not only a delicious way to consume a helpful herb but seasonally may be extra helpful to ward off colds and bugs. 

Read More: Garlic: A Review of Potential Therapeutic Effects 

Thyme – a simple yet effective antimicrobial, thyme is rich in the essential oil thymol, giving it its signature scent. It has traditionally been used as an antiseptic as well for illnesses such as bronchitis, bronchial catarrh, whooping cough, and sore throat. You can make an effective thyme tea by combining 1 teaspoon of fresh or dried thyme with 8 ounces of hot water steeped (covered) for 7-8 minutes. 

Lemons – all year long, we can benefit from vitamin C-rich citrus foods, and lemons are our classic standby. Warm lemon water or lemon added to tea is soothing for a sore throat, and lemons help to stimulate digestive enzymes which may be beneficial when your appetite is recovering from a period of illness. 

When it comes to headaches or migraines, these can be frustrating, daily occurrences that either leave you feeling irritable or completely unable to continue your day. Headaches and migraines may be the result of other underlying health concerns or the symptom of something else that only happens occasionally. While it’s normal to have the occasional headache, if these become frequent or are impacting your quality of life, it is important to address the primary cause and get to the bottom of the trigger(s). At Richmond Natural Medicine, we are always committed to getting to the heart of your health issues. Some symptoms that become normal parts of your daily life don’t necessarily have to be something you just live with.

What is the cause of headaches and migraines?

There may be multiple causes (or triggers) for headaches or migraines that are unique to each person. Some of these include:

• Dehydration or low electrolytes
• Allergy symptoms to things like ragweed, dust, pollen, etc. 
• Exposure to chemicals, mold, or fragrances
• Poor air quality
• Exposure to light (fluorescent, too bright, or strobe lighting for example)
• Consuming food intolerances regularly
• Certain trigger foods such as artificial sweeteners, MSG, or artificial additives
• Stress, tension, or emotional triggers
• Over-exercising
• Genetics may play a role in migraine headaches 
• Hormonal changes 
• Low blood sugar (hypoglycemia)
• Lack of quality sleep

Read More: Combating Seasonal Allergies with Naturopathic Medicine

How can Naturopathic Medicine Help?

There are so many causes and contributing factors to the presentation of headaches and migraines, looking for patterns and small clues is essential for your naturopathic doctor to determine where to begin. Your naturopathic doctor will ask detailed questions regarding your health history, current health state, living conditions, any medications and supplements, and actively listen to your concerns. Dietary changes, hormonal testing, stress and sleep support, adjustments to exercise, and supplement changes are common recommendations that will be personalized for you and your case. It may be very helpful for your naturopathic doctor to review a symptom journal before your visit that includes your dietary inputs, stress, and symptoms. Through detailed questions and follow-up visits, your naturopathic doctor will support you in finding solutions to reducing the occurrence of headaches or migraines in your life.  

Read More: The Mental Health Benefits of Exercise & Movement 

For further questions or to schedule an appointment, visit this link or call us at 804-478-0733

Why Should You Watch Your Sugar Intake?

Many major health issues including obesity, diabetes, metabolic syndrome, and heart disease have been linked to the consumption of processed foods and the added sugars found within them. Processed sugar in excess is known to cause blood sugar dysregulation, glucose imbalance, and hyperactivity in both youths and adults. Sugar is a highly addictive food, and the food industry knows this. The profit makers of the food industry are rarely on the same team as public health officials and health care practitioners. Because of these misaligned institutional priorities, it’s important to pay close attention to food labels and to make an intentional effort to reduce sugar intake below the recommended daily intake of 30 grams per day.

Read More: How to Spot Hidden Sources of Sugar

Artificial Sweetener Health Advisory

The World Health Organization recently released new guidelines advising not to use non-sugar sweeteners (NSS) for weight loss. It states, “The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children. Results of the review also suggest that there may be potential undesirable effects from long-term use of NSS, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.”. 

Non-sugar sweeteners include ingredients such as acesulfame K (Sweet One), aspartame (NutraSweet and Equal), saccharin (Sweet’N Low), sucralose (Splenda), and stevia derivatives. These are commonly added to “low calorie” or “sugar-free” products like sodas, bottled tea and electrolyte drinks, sweetener packets, syrups, and packaged foods. 

Read More: WHO Advises Not to Use Non-Sugar Sweeteners for Weight Control 

Is Low Calorie More Important than Low Sugar?

It is not a sustainable nutrition approach to focus solely on calories. The overall nutrient quality of food is always more important than calorie content alone. This approach is a prime example of quality versus. quantity. The food we consume is more than just calories and therefore must contain more than just sugar. Try to consider: How nutrient-dense is the sugary food we see in grocery stores? For example, blueberries are low in calories and extremely nutrient-dense, while a Snickers bar is low in nutrients and high in calories and sugar.

What Sweeteners Would We Recommend?

At Richmond Natural Medicine, we are always starting with whole foods first. While we advise you to keep an eye on your overall sugar intake not to exceed 25-30 grams each day, we are more interested in the nutrient quality of food rather than the calorie amount. “Low calorie” is not as important as the overall effects of the food on the body, and pay attention to the daily intake in combination with the other foods you’re consuming for a well-rounded diet. 

We recommend you take a week or two and pay attention to the nutrition labels on the foods and beverages you’re consuming regularly. You may be surprised by how much sugar (be it “natural” or artificial) is included in many of the packaged foods you consume and how quickly you reach 30 grams in a day. When you prepare your own foods or are purchasing products that include a sweetness to them, check your labels for the form of the sugar included. 

The sweeteners we would recommend when cooking include:

1. Minimally processed honey (fructose, glucose, and water)
   • Often higher in calories and fructose content
   • Very little to no processing at all, natural food form sweetener
2. Maple Syrup
   • Naturally derived from sugar maples, red maples, or black maple trees in their pure form
   • Similar calorie content as table sugar along with small amounts of naturally occurring amino acids
3. Date Sugar
   • Derived from dates in its natural form
   • Cooking with whole dates is also a great way to get a sweet flavor into foods
4. Molasses
   • Relatively high in vitamins and minerals such as calcium, magnesium, potassium, and iron (with blackstrap molasses having the highest mineral content)
   • A byproduct of the refining process of sugar beets, sugar cane, or grapes. Processed sugars are boiled several times and the syrupy liquid left over is molasses without the sugar crystals.
5. Table Sugar (Sucrose) in moderation
   • Usually derived from sugar cane or beet juice
   • Made up of glucose and fructose
   • Sometimes highly processed unless “raw” or “unrefined”
6. Brown Sugar (Sucrose)
   • Made of refined white sugar with 3%-10% of molasses
   • Has a slightly higher content of minerals due to the molasses content

What is Alzheimer’s Disease?

Alzheimer’s is a degenerative brain disorder that slowly erodes memory and cognitive skills. It is the most common form of dementia and is a progressive disease that becomes more severe over time. Alzheimer’s disease impacts the areas of the brain that control memory, language, and thoughts. These are where initial symptoms may be first noticed with behaviors such as getting temporarily lost in a familiar place, repeating questions, misplacing things and being unable to locate them, or inability to complete familiar tasks at home or work. Some of these symptoms may appear minor at first, but the patterns of this repeated behavior become more noticeable and overwhelming over time. 

It is estimated that some 6 million people in the US over the age of 65 have the disease, and many more under 65 have been diagnosed as well. Early onset Alzheimer’s (diagnosed from ages 30 to mid-sixties) is rare while aging is one of the most significant risk factors in developing Alzheimer’s. If you have witnessed a loved one struggle with Alzheimer’s disease, you know it is a heartbreaking condition to endure, and also for the caregivers to support. There is currently no cure for this disease, and it is one of the most aggressively researched degenerative diseases medical sciences are exploring today. 

What is the Microbiome?

Our gut microbiome is a massively complex array of bacteria, yeasts, microbes, and genetic material that influences everything from our metabolism, digestion and absorption, communication networks, immune function, brain health, and essentially every body system in between. The microbiome is dynamic and adapts and changes with early development, and environmental factors such as stress, diet, and use of antibiotics especially in response to disease. In current medical research, we are finding that support and manipulation of the microbiome can positively impact our health and disease presentation, and this research is offering insightful clues into how and why diseases – such as Alzheimer’s – may present. 

Read More: Nourishing the Gut Microbiome

The Role of the Microbiome in Alzheimer’s Disease

As modern medicine is developing a stronger understanding of how the whole body works together to develop the disease (and heal from disease), there has been some fascinating new research to support the understanding that the gut microbiome does in fact play a role in the development of Alzheimer’s disease. This is not surprising, as we know the gut and the brain are directly linked through an intricate network of neurons, proteins, and chemicals called the gut-brain axis. Dr. Leah Hollon explains, “For years medicine has looked at diseases within compartments and we have known that this is not the full picture. To think that the gastrointestinal tract has no impact on the rest of the body is short-sided. The gut is similar to soil where things can prosper and grow, and if there is not enough diversity, poor nutrients, or even dysbiosis, that vulnerability can potentiate where disease is more likely to set up. We have seen this with autoimmune disease, cancer and even Alzheimer’s and Parkinson’s”.

For example, it has been shown that people with Alzheimer’s disease present with similar microbiome imbalances, namely lower microbial diversity and imbalanced bacterial cultures (specifically, elevated Escherichia & Shigella strains which are pro-inflammatory, and lowered Escherichia rectale which is anti-inflammatory). We also notice considerable Blood Brain Barrier breakdown in patients with Alzheimer’s disease, and the gut microbiome is very much protective of this barrier when in a healthy state. 

Research is also suggesting that chronic inflammation and even dysregulation of glucose within the brain can be a significant contributor to the development of Alzheimer’s disease. Inflammation may be a result of several things including trauma or injury, exposure to toxins, and immune dysregulation. Chronic inflammation activates our immune system (a huge part of which is located in the gut and microbiome), thus more research is being done on the effects of lowering chronic inflammation via diet and stress reduction to positively impact the bacterial flora within the microbiome, in turn, supporting brain health. The best support for Alzheimer’s has been a multi-disciplined approach including lifestyle.

There are so many avenues of research still yet to be done in this area, but it is evident that our microbiome health is such a major regulator and influencer of our health, it is no surprise that gut health, overall, is a major area of interest for naturopathic medicine and af foundational part of any care plan for a client who has cognitive health concerns acutely or preventatively. 

Naturopathic Approach

The Naturopathic doctors at RNM work to assess your neurological health by actively collaborating with your current physicians. Because many factors together impact your current health, your ND will thoroughly assess your family history, epigenetics, viruses, injury, nutrition/diet, environmental exposures, and stress. Each is important and vital to investigate; this provides the best outcome and quality of life for those struggling with Alzheimer’s disease or looking to facilitate prevention earlier in life. 

Dr. Hollon approaches Alzheimer’s disease by taking in the full health picture of every individual patient, explaining, “With Alzheimer’s, it isn’t just one thing; the collective aspects matter. Finding out food intolerances is one large key, as well as having labs regularly. If there is trauma or even emotional hardships, this is also something that can impact the biochemistry of the brain. Different recommendations may be given depending on the severity and stage of the disease. Also, certain drugs that are for memory are not broken down well by some people, and in those cases, doing additional pharmacogenomic testing can be useful. But the diversity of gut-flora is most protective and this can be from getting a well-rounded diet including grains, vegetables, and high-quality protein. When we cut out an entire group of food, we can reduce nutritional diversity, and the diversity is usually equal to health. We want more diversity and flora that produce short-chain fatty acids (SCFAs) for protection. Certain nutrients can also increase the health of flora within our gut, so assessing nutrient status is also important. We also want to find out if there are underlying microbes known as pathogenic or dysbiotic, leading to the Gut-brain axis permeability. Mucus serves as a protective barrier, but if it is broken down by microbes and their metabolites, then they can cross into the blood-brain barrier, causing more damage”. 

Some aspects of daily living contribute to neurological dysfunction in general, from dietary and environmental contaminants to long-term stress, poor sleep, and an overall sedentary lifestyle. These are just a few contributors to the growing epidemic of diminishing brain health and poor overall gut health. Other factors we consider for optimal brain function are the gut microbiome, infections, inflammation, hormone balance, and neurotransmitter balance.

Through this approach, your naturopathic doctor, in collaboration with your current medical care team, can create an individualized plan to enhance your overall state of health and well-being, whether with an active Alheizmer’s diagnosis or through a preventive lens.

Resources:

1. The gut microbiome in Alzheimer’s Disease: What we know and what remains to be explored
2. Alzheimer’s Disease & Healthy Aging 
3. The Human Gut Microbiome in Health & Disease
4. Inflammation: the link between comorbidities, genetics, and Alzheimer’s disease