10 Tips for Making A Positive Change In Your Health (UPDATE 2022)

Every day is a perfect day to make one positive change

The thought of overhauling your diet and lifestyle to reach your wellness goals may feel unobtainable and overwhelming, especially if you hold yourself to doing everything at once. In a time when social media and online wellness advice iare completely saturated, it’s hard to know where to start and what may be the best option for you. Instead of drowning in fad diets, supplements, or expensive programs, take a step back and assess where you are and where you want to be with your health and wellness. Take an honest look at your lifestyle, behaviors, nutrition, and habits, and check in with your gut about what you know you can do to make positive changes. Start slow, and with one thing at a time. 

Remember, it may have taken you years to get where you are now in your health. It may take another year to get you back into balance, so patience and small steps are the key practice. Small changes go a long way over time. 

Start here: Back to Basics 

Here are some tips to get you going and staying on course for making positive health changes:

1. Set some short and long-term goals. 1, 3, 6, and 12-month health goals are a great benchmark strategy to keep you on track and not so overwhelmed.
2. Make sure you have resources to make your goals attainable such as food markets that sell appropriate foods for you, parks, gyms or yoga studios you feel comfortable with, available practitioners/nutritionists/health coaches/doctors to guide you through areas you are not familiar with, and books or website that you can count on for credible information.
3. Write down your motivation for making this change in the first place. Keep this in a place where you see it regularly (on the fridge or the bathroom mirror is a useful spot). Motivations may change over time, and that’s OK!

Read More: The Mental Health Benefits of Movement and Exercise

1. Try not to make all of your goals or changes about food. This can draw a bitter wedge between yourself and food happiness. Health encompasses nutrition (obviously) and also community, spiritual practice, your emotional state, your job, your hobbies, your family, your sleep/dream time, and exercise/movement. Pick a few extra areas here to focus on and make some positive changes and goals for each. 
2. Find an accountability partner to either go through this change with you or someone to check in on you to hold you accountable and keep you on track.
3. Find daily inspiration to keep you motivated. This can be pictures of joyful things, blogs that really inspire you, delicious recipes that you keep on hand or mantras every day to repeat to yourself.
4. Focus on things that are going well, not what you are doing without. It’s really easy for folks to lament the discontinuation of 2 hours of couch time at night or sugary pastries or even the hourly cigarettes. Make a point every day to take note of what’s going well and be grateful for the little things (like the beautiful weather, the project at work that went surprisingly well, or the beautiful family you come home to every night)
5. Start small. Take one step at a time or one step every month to focus on. get comfortable with one major change before you move on to another. For example, if one of your long-term goals is eliminating sugar, try this for one month and focus on this task before taking on your other long-term goal of also going gluten-free. Taking on too much can be extremely discouraging if you don’t have the time, resources,or willpower to get yourself through. The next month you can take on starting a weekly yoga practice or joining that meet-up group you’ve been eying.
6. Plan it out. Look at your calendar and set a start date. You may have already come up with a great plan, set your goals, and stocked your pantry… and if it’s right before the holidays and you feel like you’re going to struggle right from the get-go, maybe start at a more appropriate time. It’s OK to wait until you feel completely ready to make the commitment.
7. Ask for help when you’re struggling. Breaking habits and making new habits is no small task, and it’s completely normal to feel lost and overwhelmed and ready to throw in the towel. It’s at these times when you need people to cheer for you, throw some extra inspiration your way and keep you on track. It’s also helpful to have an honest look at your goals and make sure they’re reasonable and change them if you need to.

Read More: One-on-One Nutrition Support

Hair loss is a common complaint we hear from patients throughout the year. Sometimes this is a secondary complaint – something that is concerning for the person but maybe not their primary concern. After a conversation with their naturopathic doctor, they may develop more awareness around why this may be happening, as the reasons are many! Hair loss can come and go throughout someone’s life, either as a genetic predisposition or as a result of several other health factors. Depending on the cause, the solutions may vary, but are usually quite successful once the primary cause is assessed. Below are 6 common causes of hair loss and their broad solutions:

1. Nutrient deficiency – This is extremely common in both men and women throughout their lifetimes. Hair growth is not an essential body function, and when our body is starved of necessary nutrients, those nutrients are diverted to our body’s essential functions including our organs, brain, and nervous system. Our gut health and digestion must also be balanced in order to absorb the nutrients we are consuming. Thus, having a balanced daily diet along with healthy digestion is needed for optimal hair growth and maintenance. If your ND suspects a nutrient deficiency, they may recommend appropriate mineral and nutrient testing to take a close look, and recommend specific foods or supplements to address this. 

1. Hormonal changes – Hair loss often accompanies any period of time when hormonal changes are present such as perimenopause, PCOS, pregnancy, or post-birth to name a few. This can be assessed through a timeline of when your symptoms developed, and through appropriate testing. Your ND can then recommend appropriate therapies to bring the body into balance, and subsequently address hair loss. 

1. Age – As our health and age change, so does our body’s ability to maintain hair growth and texture as it did in our youth. Nearly everyone will experience a change in hair texture and thinning as they age, and this is a normal body process. In combination with genetic factors and personal hair treatments, this can look or progress differently for each person. In regards to treatments, this is a tricky one because this is a normal body progression and not something that needs to be “fixed” per say. Over-the-counter treatments are available, as are some medications, and your ND can advise you on the best options for you if this is a concern. 

1. Stress or illness – Stress is perhaps the most common cause of sudden hair loss for most people. Similar to nutrient deficiency, the body is very efficient at directing what energy and resources it has to our essential body functions. When we are stressed, our body is under quite a bit of strain and we often are not taking care of ourselves like we need to to feel balanced and vibrant. Our sleep is lacking, our nervous system is on alert, and our diet may be lacking in nutrients and quality foods. All of this plays a significant role in our external presentation, from our skin health, weight, and hair fullness and texture. Stress management techniques and changes in behavior may be suggested by your ND to help you cope with present and upcoming stress. 

1. Genetic predisposition – it’s not uncommon that hair loss is hereditary, and at a certain point in life, you’ll notice hair thinning. This is more common in men than women, however, can certainly play a role in early or late-life hair loss in both genders. There is nothing wrong or concerning about this, although it is undoubtedly frustrating. Your ND will take a thorough health history and determine if this is a prominent factor, and offer solutions that are in alignment with your current health goals. These are individual for each person and may change over time as your health changes. 

This is not an exhaustive list of the causes of hair loss, as hair treatments, side effects from medications, or certain illnesses are common causes as well. If hair loss is one of your health concerns and you would like to explore personalized options, contact us for an appointment with one of our naturopathic doctors. 

Stress has many ways of manifesting itself throughout your body, whether it’s through digestive issues, frequent headaches, anger or behavioral imbalance, or even high blood pressure – there’s no denying that stress impacts our quality of life on a daily basis. Very often, we are unaware of what is really at the root of our stress, and how much control we have over this. We are not always helpless in addressing how we respond to stress, and there are some mindful practices to address how stress impacts our body – and how we can redirect that stress to work for us, and not against us. Here are a few ways stress can show up in our body, and how we mindfully adjust our behaviors to balance this. 

1. Reassess your workouts. High-intensity exercise is biologically stressful on your body. Yes, it does also have positive benefits, however, if high-intensity exercise (HIIT) is your primary form of daily or weekly exercise, this may be causing your stress response to be heightened too often without appropriate rest days to recalibrate. Incorporate restorative exercise into your routine so that your body becomes accustomed to a slow stress response while moving and exercising. Restorative yoga, gentle walking or swimming, or a fun climbing session may be worth including in your weekly routine. 

1. If you suffer from chronic anxiety, you may notice that your thoughts can get away from you, leading you into a spiral of self-induced anxiety. This increases your cortisol (stress) response, decreases your digestive function, and constricts blood flow throughout your entire body. You will frequently feel yourself “tense up” when this happens. This is where mindfulness practices and breathwork can redirect the stress response from overwhelm to recalibrating your nervous system. When our stress response is high, we are flushed with nervous synergy. That constricting energy can instead be directed towards our breath, opening up our senses and allowing for more oxygen to fill our body. This relaxes your nervous system and gently calms the mind. 

 Read more: The Vagus Nerve 

1. Pay attention to your sleep habits. Before falling asleep, many people are scrolling on their phones or watching the news – two activities that inevitably increase our alertness and stress response. When we are mentally alert or feeling stressed by the news, it’s very difficult for the body and nervous system to unwind enough to sink into quality sleep. Instead, if you’re feeling wired or stressed and want to “unwind” before going to sleep, turn OFF the screens and facilitate that stress to leave your body through gentle exercise and stretching, journaling, or taking a warm bath or shower. This puts you in the present moment and more in your own body, allowing you to be mindful of your thoughts and process them prior to sleeping so that your body can reach a deeper state of rest. 

Read More: Back to Basic – How to Realign your Wellness Habits 

1. Sometimes we are in such a heightened state of stress continually that we’re not even sure where it’s coming from. Traffic, deadlines, financial pressures, family dynamics, health issues, or academic stressors – if things are accumulating in your life that are causing you stress, take this as an opportunity to define them, and direct your energy appropriately. Make a list of every single thing that knowingly causes you stress. Nothing is too small or big to add to this list. Now, divide this into two lists – “Needless” and “Essential”. Needless stressors are those things we could intentionally get rid of. For example, getting stressed and angry about traffic, re-thinking the stressful coworker conversation from the day before, or things that are essentially out of your control. Everything else that you could not reasonably get rid of tomorrow, keep that on the “Essential” list. Now, choose one stressor from the “Needless” list, and focus on addressing and removing that stressor each week. Notice when it comes up for you, and practice letting it go and approaching it another way. Every week, choose a needless stress, and cross it off the list. This will help you conserve your precious energy to intentionally focus on those stressors that really need your attention. 

If you’re noticing that stress is impacting your quality of life or health overall, check in with us and consider making an appointment to see one of our naturopathic doctors. We would love to help you balance your life and wellness in a way that works for you, sustainably and positively…

When you open that cupboard in your kitchen that stores your daily supplements, how many do you see? How long has it been since you went through those bottles and asked yourself, “Why did I start taking this, and do I still need it?”

When you come in for an appointment with your naturopathic doctor, they will almost always ask that you bring your current supplements with you. Naturopathic doctors often incorporate supplements into their personalized health recommendations for you, closely tailoring them for your individual needs to reach your goals, and changing them often. They will want to assess what you are currently taking and determine if they are still necessary, and also educate you on quality brands and ingredients. When you look through that bag of supplements, you may have forgotten why you started taking something, or not be quite sure if it’s helping. That’s where your ND can be a guide for you. 

How and When to Update your Supplements

1. Go through your current supplements and make a list. Write down when you started each supplement, and determine how long you have been taking this consistently. 
2. For each supplement, ask yourself, “Why did I start taking this?” and “How have I noticed this supplement to be helpful for that?”
3. If you can’t remember why you started something, or have not noticed any difference in your health after 3+ months of taking a supplement, consider discontinuing it. 
4. If you have been taking something for more than three months, and do find it to be helpful, put it aside to discuss with your ND or nutritionist. 
5. Your body is always changing, and your supplements should change as your health changes. This is why updating and fine-tuning your supplements is helpful. You may still benefit from taking something, but at a slightly different dose or frequency as your health is changing. 

Read More: Reminder – Adjust your Vitamin D

Quality Is Important

Supplements can be very helpful in certain situations where you may have a deficiency, poor absorption of a food or nutrient, or to uplevel your wellness routine to help you meet some health goals. Strategically using supplements is something that’s worth consulting with your nutritionist, ND, or functional medicine doctor to educate you on how to choose an appropriate brand, and how to recognize quality ingredients. 

The supplement industry is not regulated by the FDA, which has its pros and cons. One significant con is the quality of some supplements can be very questionable and include filler or poorly sourced ingredients. Generally, the cheaper the supplement, the more poor the quality. Always look for third-party verifications, and check out a brand’s website to educate yourself on how and where they source their ingredients. If they do not mention this on their website or brand materials, assume they don’t want you to know, and they are not confident to advertise about their quality. 

Read More: 7 Simple Supplement Buying Tips from Dr. Hollon

If you have questions about if supplements may be helpful for you, or how to choose appropriate ones for your health needs, consider making an appointment with one of our naturopathic doctors to discuss what will be best for you.

Here at RNM, high-quality herbal and nutritional supplements are something that we utilize individually for each patient. Often, new patients will come to see us with a bag full of current supplements that we will then tailor to fit their needs. If we introduce new supplements, our intention is that these supplements will be changing and shifting as their health changes. Very rarely are supplements needed every single day for years at a time with no change. Our health is not stagnant, and neither should our healthy routines be. During the summer months, one thing to take note of is your vitamin D dosage, and it’s likely this one will need to be adjusted. 

Supplementation & Diet for Vitamin D:

There are two different sources of vitamin D supplementation: Vitamin D3 and Vitamin D2. Vitamin D3 is synthesized from sun-exposed skin and is more bioavailable for humans. Generally, a vitamin D3 supplement is sourced from cholecalciferol or lanolin, derived from sheep wool, and is highly absorbable for humans. Vitamin D2 (ergocalciferol) is synthesized by fungi and is plant-sourced often from lichen (many vegans will supplement with D2 instead of D3). Vitamin D2 is not quite as well absorbed by humans, however, there is still benefit to supplementing with this form, as both D2 and D3 supplementation have been shown to increase serum levels of 25(OH)D.

Vitamin D is transported through general circulation to the liver, where enzyme 25 hydroxylase converts it to 25OHD. Through further conversions within the kidneys changes 25OHD into 1, 25 OH2D3 which is the active form of Vitamin D. Dietary sources of Vitamin D are relatively few, but do include cod liver oil and fatty fish such as salmon, mackerel, swordfish, sardines, and tuna as well as some mushrooms that are UV-irradiated and eggs. Other foods may be fortified with vitamin D (non-naturally occurring) such as milk, yogurt, and sometimes processed grains and cereals.

Read More: How does vitamin D affect immune health?

Why Adjust Vitamin D Dosing?

Without exposure to sunlight on a daily basis, we become deficient in Vitamin D, and not surprisingly, it’s one of the most common deficiencies in North America today. Vitamin D influences almost every single body system in some way, including the immune system, endocrine system, cardiovascular system, reproductive system, and digestive system. During the darker months, our vitamin D levels drop, while during sunnier months of spring and summer, we are usually getting adequate amounts of vitamin D. Thus, the dose of vitamin D supplementation you were taking in the winter may not be appropriate for summertime. 

Before you increase or decrease your vitamin D supplement, have your levels checked so you know if you need to do this, and by how much. Your naturopathic doctor can easily tell you how to do this, and guide you to the appropriate seasonal dosing. 

If you have questions or would like to connect with your ND about adjusting your supplements, please contact our office to schedule an appointment.

In a time when we are spending more time online than we are sleeping, we can access almost any amount of information that we need and are also exposed to plenty of extra content that we probably don’t. Especially on social media and online blogs, at this point we can be completely consumed by too much wellness information – most of it conflicting – and not necessarily relevant to what your body needs individually. Many of our clients at Richmond Natural Medicine come to us having spent hours, if not years, researching their own solutions to their health needs, only to be overwhelmed at the number of recommendations and cost of trying dozens of different remedies. When you’re drowning in a sea of niche and influencer-driven wellness trends, it may be hard to take a step back, zoom out, and assess if your basic needs are being met on a daily basis. Read on to learn ways to reset and get back to basics.

Often, the simplest approach to our body’s wellness needs is the best place to start and to keep consistent. Are you sleeping well? Hydrating enough each day? Moving your body? Connecting with nature? Feeding yourself simply and well? These are the foundational, basic things our body needs to thrive. If we overlook these for too long, it is unlikely any amount of additional supplementation, specialized diets, or wellness trends are going to be sustainably useful. 

This is an opportunity to pause, assess your foundational, basic needs, and re-focus. 

Getting Back to Basics

Sleep – This is your body’s rest and repair time. You cannot “make up” sleep on your days off, and if your body is going too many days, weeks, or months without adequate sleep, everything will feel these effects. Your nervous system will feel upregulated. Your digestion may be erratic. Your energy levels will be low, and even your mood and behavior will deteriorate. It can be challenging to commit to 7-9 hours of sleep each night when your lifestyle is working against this, and this commitment will take time to allow for. Even increasing your sleep by 15 minutes every couple of weeks will be helpful. 

Read More: Sleep Hygiene Best Practices

Movement & Exercise – Your body is designed for movement. Walking, stretching, running, swimming – our joints and muscles need this every day in order to stay strong and function well into older age. If you’re sitting behind a desk 6+ hours a day, then on the couch or in a car for even more hours, movement is absolutely something you should prioritize each day. Going for a walk instead of scrolling on your phone, stretching for 5 minutes upon rising and going to bed each night, or taking up a partner sport like tennis or rock climbing can make a huge difference in keeping your body vibrant and healthy!

Read More: The Mental Health Benefits of Movement & Exercise 

Hydrate – Drinking enough water each day supports every single body process for the better. From our digestion and elimination to joint and muscle health, to circulation and mental alertness and metabolism – water is so very essential, and less than half of people consume enough each day for proper functioning. The general rule of thumb for water intake is to consume half of your body weight in ounces each day, not exceeding 100 ounces for women, and 120 ounces for men. So, if you weigh 160 pounds, that’s 80 ounces of water each day. Keep a water bottle or large thermos with you to track this. 

Read More: ND Lifestyle: Water & Hydration 

Real Foods – We have become so very far removed from recognizing the importance of simple, real foods in favor of quick, processed meals that it may feel unrealistic to try and prepare fresh meals at home. With so many meal delivery services, inexpensive frozen options, and a lack of knowledge around cooking, this truly is a challenge for folks to implement. Fresh fruits and vegetables, whole grains, and pure proteins (organic animal sources and plant-based options) can be so simple and easy to prepare when you have a handful of recipes under your belt. Start with trying to consume more color each week through fruit and veggies. Greens, reds, yellows, and purples are wonderful this time of year! If you need support and guidance on how to do this simply and easily to meet your nutrition needs, contact our office and request an appointment with one of our naturopathic doctors. 

Read More: One-on-One Nutrition Support 

Do you notice a change in your skin health during each season? Perhaps your skin is dryer in the winter and more sensitive in the heat of summer. Sometimes it’s helpful to switch up your skincare routine from season to season as our skin may need different support from month to month. In spring, the temperatures and humidity may fluctuate quite a bit, and our diet changes dramatically from consuming warming winter foods to more fresh, cooling foods. This change in the seasonal environment can definitely impact our skin!

These few simple springtime skin care tips can help to keep your skin glowing:

Hydrate

It’s not uncommon for folks to easily become 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 your body doesn’t experience the cellular strain that is dehydration. When we dry ourselves out, our skin will almost immediately feel drier and itchier. 

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, and 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 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.

Gentle detoxification

Much of what we see happen on our skin is a downstream effect of what may be going on internally. If our skin is red and inflamed, or dry and itchy, it is likely that we have internal heat and inflammation or lack adequate cellular hydration. If we experience breakouts, clogged pores, or rashes, for example, one thing to note is how well your body may or may not be detoxifying. This comes down to adequate hydration (number one!), and also our liver health. If our body is not properly detoxifying internally, we will probably notice unwanted effects externally. Support your body’s natural detoxification by consuming plenty of antioxidant rich foods, fresh fruits and vegetables, minimal sugar and caffeine, and of course plenty of bitter spring foods! 

Read More: Health Benefits of Every Color

Sunscreen

Now is the time to bring out the sunscreen and get in the habit of using it every day, especially on your face. Although you may not be spending hours in the summer sun just yet, the sunnier spring days will quickly impact your skin if you’re not prepared. Choosing a mineral-based sunscreen with no added chemicals or fragrance is ideal. If you choose to skip the sunscreen, wear a sun-protecting hat or lightweight clothing to protect your skin if you’re out in the sun for more than 30 minutes. 

Nourishing body oils 

For deeply nourishing your skin from head to toe, oils can be a luxurious and effective way to bring moisture and glow back to your skin. Both sesame oil and coconut oil are gentle and moisturizing for nearly all skin types, and are best used right out of the shower on damp, warm skin. If this is your first time using oils on your skin, apply to a small area first to make sure it settles well, and avoid your face if you tend towards very sensitive skin. 

For more tips on skincare, learn more from Dr. Ferreira: Read More: Skincare 101 with Dr. Ferreira

Spring is a season bringing light, cool and fresh energy on the heels of winter, which is heavy, damp, and cold. When we have abrupt seasonal changes (such as a 70-degree day right after a 40-degree day), we can immediately notice our body adjusting to this abrupt change. Sometimes that aggressive shift is the precise time when we come down with a cold, or our sleep patterns are disrupted. Our body likes gradual and sustainable change, with a graceful transition from season to season. However, the transition into spring can be a quick and fickle time, and one of the most challenging for our bodies to adjust to. 

One of the ways that we can support ourselves in these topsy turvy spring days is to incorporate fresh, nourishing, seasonally aligned foods onto our plates every day. The flavor of spring is bitter, which energetically means these foods are moving and stimulating for our body. Many of us are not accustomed to the bitter flavor, as we only really consume coffee, beer, and chocolate to satisfy this incredible taste! But spring is the perfect season to explore this flavor more and see how it feels in your body and digestion. This is a fun and intimate way to bring the spring season into your awareness both physically and energetically. 

Read More: Springtime Liver Support 

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. When we feel hungry, or when we taste stimulating, bitter food, this begins the process of healthy digestion due to the production of those enzymes.

This is precisely why we traditionally enjoy salads before a larger meal. Salads used to be made of wild, bitter greens, all of which are so delicious and stimulating to our digestion in order to help us digest the larger meal to come. Now, however, many pre-meal salads are made of flavorless iceberg lettuce and sugary dressings – not nearly the same therapeutically as those colorful, wild bitter salads.  Even a bitter mocktail or cocktail can have a similar effect, with cordials, herbal bitters, and aperitifs being fun and effective ways we can stimulate our digestion before a meal. 

Read More: 5 Simple Habits for Eating Well

Bitter Foods To Enjoy for Spring 

Try some of these delicious, seasonal springtime bitter foods each day and see what you notice improves with your energy, digestion, and even immune health this spring. 

• Dandelion greens
• Burdock root
• Chicory
• Kale
• Green tea
• Chamomile tea
• Radishes 
• Watercress

Read More: History and Benefits of Bitters

If you need extra support or inspiration on how to support your digestion this season, consider making an appointment with one of our naturopathic doctors here at Richmond Natural Medicine. 

Did you know: Richmond, VA is consistently ranked in the top 5 worst cities for seasonal allergies by the Asthma & Allergy Foundation of America? It’s no wonder we see quite a large influx of people suffering from severe allergies beginning in the spring nearly every year!

If you are one of the 20 million people who have been diagnosed with seasonal allergies in the past 12 months, here are some tips on how to reduce spring allergic reactions and symptoms.

Our Internal Systems

Allergies are essentially the response of a reactive and unbalanced immune system that, sensing an “invader,” goes to town trying to destroy it. The reason we end up with allergy symptoms, like running nose and itchy watery eyes is usually due to high levels of histamine in the body. Histamine is released from immune cells that try to protect the body from foreign invaders.

To improve our response to allergies, we must first “stabilize” these immune cells so they are not so quick to release histamine. In addition, we can work to balance the immune system as a whole, so the body is less reactive and more able to tolerate exposure to allergens without having a negative response. Here are some ways to work with your internal environment:

• Probiotic-rich foods: Fermented foods supply important beneficial bacteria which can help improve gut health and therefore reduce inflammation and calm the immune system. Foods to consider would be sauerkraut, kimchi, kefir, and pickled veggies. It’s important to note that through the process of fermentation, these foods will also be naturally high in histamine, so some folks may find they cannot tolerate them. In that case, I would recommend supplementing with a probiotic for some time to balance gut flora.
• Diet – Avoid your food sensitivities to reduce inflammation. Some common aggravating foods when it comes to allergies include dairy, wheat, chocolate, egg, soy, citrus, peanut, pork, trans-fats, and chemical additives. Aim to eat whole, fresh foods like organic produce and high-quality proteins and fats each day. Make sure you stay hydrated by drinking plenty of water as well.
• Add flavonoid-rich foods – Bioflavonoids, such as quercetin, are the compounds that give fruits and vegetables their rich colors. They act as antioxidants and anti-inflammatory compounds in the body, helping to both mitigate damage from chronic inflammation and also preventing further inflammation. Quercetin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine released in the body), so it is particularly helpful with seasonal allergies. Quercetin-rich foods include onions, apples, citrus fruit, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry), and dark cherries. You can also supplement with quercetin – usually, 1500mg/day for adults is adequate.
• Include essential fatty-acid (EFA) rich foods: Omega 3 fats help reduce inflammation and soothe mucous membranes – this includes fish, nuts (such as walnuts and almonds), seeds (flax or pumpkin), and olive oil. You can also supplement with EFAs in the form of Cod Liver Oil or Fish Oil. Make sure to get high-quality oils!
• Herbs – Herbs are a wonderful addition to any allergy regime, as they often have a multitude of positive effects, such as toning and balancing the immune system, reducing inflammation, and improving resistance to allergens. Some common herbs used for allergies include nettles, eyebright, khella, thyme, butterbur, feverfew, ginkgo, curcumin, and yarrow. I typically recommend taking these herbs in tincture format, but teas and capsules can be used as well. Your naturopathic doctor or herbalist can custom-blend a formula for you, depending on your particular symptoms, triggers, and individual constitution.
• Supplements –Vitamin C, Vitamin E, and minerals like calcium and magnesium can also be helpful during allergy season. Vitamin C is a powerful antioxidant and improves immune function. For allergies, recommendations range between 500mg/day up to 3,000mg/day. As always, check with your ND before taking high levels of any vitamin or supplement. When choosing a Vitamin C, look for a whole-food-based supplement, rather than just the ascorbic acid component.
• Exercise – Moderate exercise helps improve peripheral blood flow and lower inflammation, so try to get at least 30 minutes 4-5 times per week. You may want to head outside at times or on days when the pollen count is lower to avoid aggravating allergy symptoms.

Read More: Using Homeopathic Remedies to Support Seasonal Allergies 

Home Environment

Keep your living and sleeping space as “allergy-friendly” as possible. Consider making your bedroom an “oasis” from allergies, noise, distractions, electronics, etc. This should be a clean, quiet, peaceful room for relaxation and recovery during sleep. Here are some tips to help with your home environment:

• Change pillowcases and bed sheets frequently to cut down on dust mites.
• Regularly clean curtains, rugs, wall decor, and clutter. These items can increase the amount of dust and allergen build-up. Wood or tile floors are easiest to clean and keep allergen-free.
• If possible use an air filter in your home, especially in the bedroom. Electrostatic filters can be used in heating/cooling systems to remove dust from the air and stand-alone filters with a HEPA filter are also a great option. Make sure to clean ducts and replace filters regularly. Use a HEPA vacuum cleaner to better trap and remove dust and other particles.
• Shower and change your clothes after you get home for the day to remove pollen and other allergens from your skin and hair.
• Keep humidity levels around 50% to reduce the growth of dust mites and mold. A dehumidifier and/or humidifier may be necessary, depending on where you live.
• If you have pets, consider whether or not you are reacting to their dander and act accordingly. If you know you are reactive but are committed to keeping your pets– try to at least keep them out of your bedroom and off the bed. Remember, the bedroom is an allergy-free sanctuary. Eight hours of quality sleep in a clean, restful environment gives your immune system time to recover.

As with any other health concern, prevention is key to reducing seasonal allergies. Consider taking local honey and/or an appropriate amount of the nettle (as a tea or freeze-dried in capsules) during the winter months, or for at least 1 month before allergy season to prevent or reduce the onset of allergic symptoms.

Recipe: Overnight Nettle Infusion

Take a 1-pint mason jar and add ¼ cup 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.

To get personalized recommendations for your seasonal allergies, request an appointment with one of our naturopathic doctors. Call our office for more information or if you have questions, (804) 977-2634.

When it comes to Irritable Bowel Syndrome, food is often only half the issue.

From a naturopathic perspective, stress, anxiety, dietary inputs, and lifestyle obstacles can be significant clues when approaching someone with Irritable Bowel Syndrome. IBS is a multi-faceted imbalance that encompasses a whole-body approach including stress reduction, mental/psychosomatic attention, and often specific food allergies or intolerances that need to be identified and removed.

When IBS lingers

When IBS is present for several months or years, this can cause what’s called “dysbiosis” in the gut flora, meaning the probiotics within your digestive tract can become unbalanced and disturbed. When this is an ongoing issue, disrupted probiotics can greatly weaken the gastrointestinal lining and also hinder digestion, metabolism, and absorption of foods. Over time, digestive issues (i.e symptoms of IBS) may become worse because the volatility of the digestive tract is becoming more reactive. What may have been a sensitivity to one single food may expand to dozens of foods, often making the triggers for IBS attacks extremely hard to pinpoint.

As symptoms of IBS continue, an extreme amount of stress and anxiety can develop around the otherwise common practice of simply eating food. Eating out, eating while traveling, going to work, or even going out at all may become a stressful trigger for someone with chronic IBS. In some cases, just the thought of an IBS attack is enough to mentally develop digestive symptoms that were almost completely caused by the mental hyperactivity, not a food trigger. This is called a “psychosomatic” reaction – when our mental brain causes a gut-brain reaction. Even unconscious stress can trigger digestive problems, leading to a cyclical whole-body digestive imbalance.

Naturopathic Therapies and Strategies

Your naturopathic doctor will always gain an underlying sense of your lifestyle, work, stress load, home life, self-care rituals, and common dietary inputs. They may request a food intolerance assessment or a food allergy panel or review recent tests that you bring with you. They will inquire deeply about how IBS presents for you individually, and what your triggers are. Food is often only half of the issue. They may also utilize personalized supplements, lifestyle and stress support suggestions, and utilize custom formulated herbs. Herbal medicines work incredibly well to not only help and repair the digestive process but also to support the stress response. 

Read More: Nutrition Support for Balancing Probiotics and Gut Health 

If you think you may have IBS or have been diagnosed with IBS, here are a few tips to help begin building a clearer picture:

1. Get clarity on your symptoms: Become very conscious of how digestive upset shows up for you and write it down to identify patterns. Do you feel spasms, pain, burning, cramping, or bloating? Does it present as diarrhea or constipation? Do you know of any clear food triggers that always set off symptoms? Write everything down.
2. Be honest with yourself about your stress load. If you’re feeling stress, where does it show up in your body? Do you feel tightness in your stomach or intestines? Is your mental state agitated or hyperactive? What are your triggers?
3. Practice mindfulness meditation and breathwork. Deep breathing is very beneficial for a sudden IBS attack. Although it may not solve the issue completely, it can buy you some time until you’re in a place where you feel safe and comfortable. Close your eyes, breathe deeply into your lower digestion, and visualize a calm stillness. Do this for 5-10 repetitions, as often as needed. Do this even when you feel calm to develop the habit.
4. Incorporate warm chamomile tea into your daily routine. Chamomile is a digestive calming aid that is soothing, cooling, and antispasmodic to the entire digestive tract. Warm tea is so wonderful on a daily basis for digestion.  A chamomile tincture is also great to carry around with you for acute attacks when you’re not at home.