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.

What is Gout?

Gout is a form of arthritis marked by inflammation in the joints and deposits of needle-like uric acid crystals around those joints and connective tissue. Gout makes up approximately 5% of reported arthritis cases and is one of the most painful forms of arthritis. Under normal conditions, uric acid is the normal chemical breakdown of purines – a constituent found in many foods and in our body tissues. Uric acid is transported through the blood, processed through our kidneys, and eliminated via urine. If the concentration of uric acid in the blood is higher than can be processed effectively, uric acid may build up leading to a condition called hyperuricemia. Sometimes this condition is not dangerous, however, if it progresses to the formation of uric acid crystals, then gout will likely develop. 

Most commonly, gout presents in our extremities – most notably the big toe, and acute attacks of gout can be debilitatingly painful. These attacks are due to the body’s inflammation process reacting to the excess crystal buildup in the joint spaces. Occasionally, uric acid can build up in the kidneys as well, leading to the formation of kidney stones. People with gout may go weeks or months with no symptoms, then suddenly experience a flare that may last for hours or days. Gout is commonly treated with Nonsteroidal anti-inflammatory drugs (NSAIDs) or specific medications for acute gout or gout prevention. 

Nutritional Considerations

Nutritionally, we do have some control over the development of gout if we pay attention to our diet and avoid certain foods in excess. The leading nutritional causes of gout are over-consumption of alcohol and consuming too many purine-rich foods… These include sardines, anchovies, organ meats, red meats, and highly sugary foods. Drink plenty of fluids each day – approximately half of your body weight in ounces – to support healthy kidney function, and consume foods that are antioxidant-rich and anti-inflammatory such as berries (especially cherries!), fresh vegetables, and legumes. 

Naturopathic Approaches to Supporting Gout

Along with the above dietary recommendations, your ND will likely provide some personalized nutrition recommendations as well as lifestyle modifications including daily exercise, stress management recommendations, and appropriate supplements or herbs if needed. As always, your naturopath will listen to your concerns and health history to not only address any acute symptoms you are experiencing, but also focus on prevention and education. 

Spring Nutrition Goals: Eat the rainbow every day. As a great dietary habit, do your best to eat 4-5 different colors with whole foods, fruits, and vegetables each day. This is a fun and visual way to ensure you’re getting in a variety of absorbable nutrients along with some excellent, long-term health benefits. Spring and summer are prime times to enjoy these fresh, seasonal foods in smoothies, salads, stir-fries, and creative breakfast bowls. 

Eat The Rainbow: Health Benefits of Every Color

Red

Apples, cherries, strawberries, tomatoes, rhubarb, pomegranate, radishes, raspberries, red peppers, plums, grapes, goji berries, grapefruit, blood oranges, beets, adzuki beans. 

Benefits: Anti-inflammatory, heart health-supportive, detoxification, and liver supportive. antioxidants

Green

Collards, kale, swiss chard, broccoli, artichokes, asparagus, peas, okra, zucchini, arugula, spinach, dandelion greens, bean sprouts, green peppers, celery, bok choy, cucumbers

Benefits: Anti-inflammatory, brain and skin health, hormone, and liver support. 

Blue / Purple

Blueberries, purple onions, blackberries, plums, huckleberries, cabbage, prunes, grapes, olives, eggplant, figs, purple carrots

Benefits: cell-protective, anti-inflammatory, cognitive supportive, heart health, antioxidants

Yellow

Yellow bell pepper, Asian pears, ginger, lemon, pineapple, starfruit, summer squash, corn on the cob, banana

Benefits: Eye health, vascular and heart supportive, cell-protective

Read More: Batch Cook: Weekly Spring Staples

Orange

Oranges, pumpkins, apricots, carrots, acorn squash, yams, cantaloupe, mango, tangerines, turmeric nectarines

Benefits: Anti-inflammatory, immune supportive, vitamin A, skin health 

When making snacks or meals, aim for as much variety as you can. Each time you visit the store or farmers market, aim to collect something with every color and then mix and match it with your recipes. If time is a constraint with your nutrition practice, as soon as you return home prep and chop your veggies for quick meals and snacks. 

Click here for more information about personalized nutrition support at Richmond Natural Medicine. 

What are Shingles?

Shingles present as a painful rash that can occur anywhere on the body, and is caused by the same virus that causes chickenpox – the varicella-zoster virus. Once you have experienced chickenpox, this virus remains within your nervous system and lies dormant (unreactive) for years. If reacted, it can begin as a painful rash that wraps around either side of the torso and can cause itching, swelling, or deep discomfort. It is also commonly found around the eyes, neck, and back. Some people may experience these painful symptoms without a visible rash. Shingles are sometimes fairly short-lived, lasting for only a week or two, but sometimes they can be recurring and last for several months with flare-ups. And it is important to note that just because you have had chickenpox and the virus remains in your system, this does not mean you will ever present with shingles. 

How is it all connected?

Shingles are more common in older adults with somewhat weakened immune systems. Like many conditions that “flare” and cause an acute reaction, stress or exposure to another pathogen can trigger the dormant virus to reactivate and travel through nerve pathways to your skin, causing these symptoms of pain, redness, and swelling. Shingles primarily affect the nerves – hence why it can be so painful and uncomfortable. 

You may notice that when you are stressed and anxious, your nervous system feels very agitated, like you’re on the edge of your seat, or highly reactive to even small stimuli or situations. This is because our nervous system is largely responsible for our “fight or flight” reaction, and along with various other hormones throughout the body regulates our stress response. Our nervous system is a major communication pathway throughout our body, being highly receptive to both conscious and unconscious cues and triggers. 

It is not uncommon that when we experience periods of acute or chronic stress, other illnesses may present as a result. Shingles can be one of these, with stress being a trigger to re-active a dormant virus. Other examples of this may be HPV and Epstein-Barr virus (EBV). Some of the biggest triggers of reactivating a chronic infection can be the presence of another virus weakened immune function or stress. Chronic infections may also present with cyclical or seasonal patterns, therefore taking a proactive approach could be very helpful. Having a “big picture” perspective while understanding the nuances of chronic infections or viral patterns is a big help to approach your care holistically, effectively, and individually. That’s where naturopathic medicine can help.

Read More: Naturopathic Care & Chronic Infections

Naturopathic Approach to Shingles

Always looking to get to the root cause of a health issue, the naturopathic approach to shingles is no different. We will look to address your immediate symptoms while also taking a preventative approach moving forward. We will take a thorough health history to look into other factors that may lead to a recurrence of your symptoms, and make lifestyle, herbal, homeopathic, behavioral, and/or nutrition recommendations. Everything we put into our body affects its daily function, either strengthening our body or depleting it. Every day in every season, it is important to maintain a whole food, a seasonal and colorful diet rich in phytonutrients (vegetables!) antioxidants (fruits!) adequate fiber (vegetables, fruits, whole grains, legumes), and probiotic-rich foods (fermented foods like yogurt, miso, kimchi, and sauerkraut) can help to maintain our natural vitality. Your naturopathic doctor will tailor these recommendations based on your personal needs.

Sleep troubles can be a tricky area to address, as so often it’s hard to know what the root cause of poor sleep may be. It’s very normal to have an occasional night of disrupted sleep, and it’s also normal to wake up a couple of times throughout the night providing you can easily get back to sleep. If you find that you have difficulty achieving good quality sleep regularly and you’re unsure why, before we pathologize the issue, take a look at some sleep hygiene best practices that may help to improve your sleep:

• Trouble falling asleep: This could be due to many things including high blood sugar levels, high stress or anxiety from the day, noisy or uncomfortable sleep environment, or prolonged light exposure. 
  • Consume your last meal roughly 3 hours prior to sleeping, and avoid alcohol as often as possible. This will support blood sugar levels while sleeping. Read More: Nutrition Tips for Optimal Sleep
  • Before falling asleep, do a 5-10 minute mindfulness meditation to calm your mind and body from the day. The Calm app or Insight Timer app are helpful meditation tools with brief breathwork practices to unwind your mind before falling asleep. 
  • Invest in a noise machine, black-out curtains, comfortable pillows and mattress, and anything else you may need to make your sleeping space as conducive to deep sleep as possible. 
  • Dim your lights at least 1 hour before you want to fall asleep and avoid computer, TV, and phone screens as well. Read More: The Impact of Blue Light on Sleep

• Trouble staying asleep: Again, this can be due to several factors including a noisy or uncomfortable sleep environment, blood sugar dysregulation, hormone fluctuations, or anxiety. 
  • If something in your sleep environment is causing you to wake, try to remedy this or move to another sleeping space. 
  • Consume your last meal roughly 3 hours prior to sleeping, and avoid alcohol as often as possible. This will support blood sugar levels while sleeping. 
  • If hormonal fluctuations such as night sweats are keeping you awake, talk with your naturopathic doctor about creating some personalized support for this. 
  • If you wake in the night with a racing mind or anxiety about the upcoming day, try keeping a small tincture of passionflower on your nightstand and take 30 drops in a little water to calm your mind 

• Limit your fluid intake 2 hours before bedtime. If you find that you wake frequently in the night to use the bathroom, this may be helpful to decrease those wakings. 

• Magic of Magnesium. Deficient magnesium can lead to poor sleep and insomnia. It relaxes and calms the body and mind for improved sleep. 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. 
  • Adding magnesium flakes to your evening bath is another great way to reap the benefits of magnesium to support sleep and relax your muscles from a tense day. 

• Exercise and regulate your blood sugar.  Daily exercise is so important to healthy sleep. Getting our body active and moving each day helps to regulate our blood sugar levels, cortisol levels, supports our cardiovascular system, decreases stress, and improves our mental health. Even 30 minutes per day of briskly walking is a great place to start. 

• Pay attention to your body. Are you going to bed because the clock is telling you it’s time, or your body is feeling ready to sleep? We do have the ability to shift our sleep patterns by maintaining the same routine each night, so if you find that you have a hard time getting to sleep before midnight, try implementing your bedtime routine around 11 pm for 2 weeks, then continually push it back by 15 minutes to reach your desired bedtime. Consistency helps your body create and maintain a strong circadian rhythm. 

Quite often, your intuition can point you in the right direction of where to start. Listen to your body and if you have an inkling that you’re having trouble sleeping based on one of the above issues, start there first. 

As Naturopath’s we aim to treat the cause. Knowing the underlying cause of sleep disturbance guides the recommended supportive therapies, which are always individualized. If you have tried everything or have been struggling with sleep concerns for far too long, consider making an appointment with one of our Naturopathic Doctors. You can contact our office at (804) 977-2634 for more information.

“When we are only treating on the physical level- there is only so much healing that is accessible. Ancient lineages of medicine have taught endless truths that still exist for us in this modern time….. that “matter follows consciousness”. When we come from this deeper understanding of healing there is far more available and accessible. We are more than just physical matter and thus we must embrace this truth to wield our deepest desires of health and healing.”  – Leah Hollon, ND

Whole-Body Approach: Mind + Body + Spirit Medicine

The naturopathic approach to health and wellness is much more comprehensive than simply looking at your symptoms and treating the surface. Naturopathic medicine fills a vital role in today’s medical system of specialists and referrals. Many chronic conditions that have been undiagnosed and are unidentifiable by modern means can be identified and supported through Naturopathic medicine’s whole-body approach.

ND’s understand the importance of every input of your life and environment in the presence of how imbalances may manifest. From community support to daily stressors, and the quality of sleep and your sense of purpose or spiritual connection, the less quantifiable pieces of your life are listened to closely by your naturopathic doctor, and reflected back to you with tailored recommendations. 

“As naturopathic doctors, I feel we are so lucky to have the ability to address the body as a whole as opposed to just having to manage one part separate from the whole. I have found so often that the symptoms presenting at the forefront are the body crying out for help, but upon further exploring the person as a whole, we find out that those symptoms may have been just the tip of the iceberg. I see this most commonly in chronic illness with the inability to fully heal because of the less obvious body systems going unaddressed...The body is very connected and having the ability to address mind, body, and spirit is how I have been able to see whole body healing among my patients.” – Vanessa Ferreira, ND

The Practice of Whole-Body Healing

The practice of naturopathic medicine is based on the understanding of the body’s ability to heal itself.  When people experience signs and symptoms of illness, these serve as an indicator that there is an imbalance or a problem within the body. Ignoring symptoms doesn’t make the problem go away and often the signs and symptoms worsen until one has to pay attention and seek medical help. In some cases, people experience symptoms of a problem but the cause is undetermined, thus symptoms are ignored or overlooked and become a new ‘normal.’ 

It is important to understand that our bodies are wise and use signs and symptoms to let us know when there is an imbalance. This imbalance could be cumulative; it could be based upon a lack or excess of nutritional factors; could be created by daily habits, infection, or environmental issues. Instead of ignoring the problem or suppressing symptoms through the use of medicines designed to alleviate or hide symptoms to ‘help you get through your day,’ naturopathic medicine looks to support the body in dealing with these assaults in a more comfortable and efficient way. In other words, naturopathic medicine works with the body, not against it. The goal of naturopathic medicine is always to find the cause of the imbalance by allowing symptoms to guide us to the root cause of the illness or disease while looking closely at the external impacts of our lifestyle on our health and wellness. 

“Mind-body-spirit approach is important because most physical ailments I see have at least some mental/emotional/spiritual component to it, and are at the very least worsened by stress if not outright caused by it. The nervous system and adrenal glands are extremely responsive to our perceived impressions of the world around us, so by learning to understand the language of the body we can learn to tend to its needs as opposed to seeing symptoms as inconveniences that should be suppressed. I often recommend practices that help promote the parasympathetic “rest and digest” part of the nervous system to balance the sympathetic “fight or flight” mode that predominates in modern living. These include ending your shower in cool water for 15-30 seconds, deep breathing, and vagus nerve reset exercises. I recommended mindfulness to most of my patients as well because our thoughts produce feelings in our body and it is extremely empowering to be able to better navigate what feelings come up by managing the mind and its thoughts. I love that mindfulness practices allow patients to develop a supportive relationship with their minds and thoughts over time because this relationship is something that can be cultivated throughout one’s whole life and is not reliant upon an external factor such as an herb, supplement, or medication. Addressing the mind, body, and spirit is intrinsic to the Naturopathic approach, which seeks to bring healing and balance to the WHOLE person.”

– Naomi Gerep, ND