February is Heart Health Awareness Month! With a focus on common heart-related imbalances such as cardiovascular disease, hypertension, atherosclerosis, and stroke, we’re kicking off this month with a few lifestyle and nutrition tips to maintain optimal heart health. Practicing prevention in this area is key to maintaining a healthy cardiovascular system, and even small, daily habits can add up to make a big difference long term. Here are some of the classic Tips for Optimal Heart Health the practitioners at Richmond Natural Medicine will encourage:

1. Reduce or eliminate the consumption of processed fast foods, fried foods, or foods high in saturated fats. 
2. Drink plenty of water, Our kidneys are largely responsible for maintaining our blood pressure and they are negatively impacted by dehydration. Try to consume half of your body weight (in ounces) of water each day, not to exceed 100 ounces for women, and 120 ounces for men. Ex: if you weigh 160 pounds, that’s 80 ounces of water per day. 
3. Consume foods rich in antioxidants every day. These include colorful fruits and vegetables (blueberries, red grapes, artichokes, spinach, kale, blackberries, goji berries), dark chocolate, pecans, and green tea. 
4. Exercise for 30 minutes each day. Even going for a brisk walk has been shown to reduce blood pressure levels long-term and support overall cardiovascular health. 
5. Practice stress management. High stress can be directly linked to high blood pressure, and if this is an area where you know you can use some improvement, take 1-2 minutes each hour to sit quietly, breathe deeply and calm your mind. This will get your body into the habit of dropping into a space of calm, especially if you are under periods of prolonged stress. 

The American Heart Association estimates that in 2019, some 46% of Americans (about 116.4 million) had hypertension. The CDC also reported that cardiovascular disease is the leading cause of death in men and women in the US. Cardiovascular disease costs the US healthcare system more than 200 billion dollars per year, making it an area of health that deserves a robust preventive approach through patient education.

Q: How does your naturopathic doctor approach cardiology health issues?

Ideally, we prevent significant cardiovascular events from occurring by “screening” individuals for early signs of heart health issues including sleep, exercise, and diet. Family history also plays an important part in the risk assessment of each individual. If a significant risk is identified, then an additional investigation is appropriate which may involve home monitoring, referral to a primary care doctor, or referral to a cardiologist for testing. The detailed health and family history, blood labs, and advanced testing reports are used to develop an individualized care plan that details naturopathic therapies (independently or in conjunction with conventional medication), lifestyle adjustments, and nutrition upgrades.

It is not uncommon to find people who are starting to experience spikes in blood pressure or “white coat” syndrome” (elevated blood pressure) when visiting the doctor. Naturopathic medicine has interventions appropriate to modulate blood pressure response before it is chronically elevated. It is ideal to intervene before prescriptions are needed. 

Read More: Naturopathic Approach to Cardiovascular Health

If you are seeking support with cardiovascular health and would like to incorporate the principles of functional medicine and naturopathic medicine into your health plan. Request an appointment or call our office for more information, at (804) 977-2634.

Whether you made a new year’s resolution to improve your overall nutrition, or are just now feeling inspired to learn how to incorporate weekly meal-prep for yourself. Here are a few tips to aid you in staying on track with meal planning so that eating well can fit in seamlessly with your daily schedule: 

• On a day that works for you (Sundays are usually a good one), plan out your week of meals and make sure you’ve got your grocery list ready, your ingredients together, and 1-3 meals prepped and ready for busy mornings, afternoons or evenings. 

• If you picked a day to prepare meals in the new year, assess that this day is still working for you and make an adjustment if you need to. 

• Keep several glass containers handy to prep your lunches for the week or store leftovers. 

• As soon as you buy any fresh produce, go ahead and chop and prep this when you get home. This makes healthy snacks more accessible, and cuts down on time when you’re including these in your meals in the evenings. 
  • For example – if you like smoothies in the mornings, put together four or five bags of the smoothie ingredients such as strawberries, banana, spinach, blueberries, and celery and put these in the freezer for easy grab and blend access each morning. 

• Keep easy snacks handy throughout the week. Nut butter stuffed dates, clementines, chopped carrots, and cucumbers with hummus or mixed nuts are great to keep around your kitchen or office. 

• Have an arsenal of recipes ready for new inspiration. It’s easy to feel burnt out eating the same things week after week. Pinterest is a great place to discover and save recipes or invest in a great cookbook that fits your and/or your family’sies nutrition needs. 

Read More: Nutrition Tips – 5 Colors Every Day

• If you’re really pressed for time every week, consider meal delivery services with organic ingredients that involve either minimal prepping or are ready to eat. Here are two good options: Sakara / Sunbasket 

• Remember the 80/20 philosophy – if you feel like you’re doing really well with your meal prepping and nutrition about 80% of the time, with the other 20% being small indulgences, eating out, or improvising outside of your ideal nutrition plan, then you’re doing well! The most important part about our nutrition choices is that they are sustainable for us to continue. Perfectionism isn’t sustainable, so allow yourself some grace and flexibility knowing what is realistic for you to maintain. 

If you would like individualized support and guidance on creating the best meal plan for you, Dr. Beliy can offer personalized suggestions for you that will meet your health needs and nutrition goals. Contact our office today to schedule an appointment. 

The thyroid gland is a small, butterfly-shaped gland in the front of the neck, and is an integral part of our complicated endocrine system. It plays a role in regulating our metabolism, controlling our body temperature, and supporting the balance of other hormones throughout our body. It is affected by things such as stress (acute and chronic), our sleep cycle, our environments, our diet, and also our genetic predisposition. Being a small and somewhat unassuming organ, we can sometimes overlook this essential organ when we experience certain chronic, daily symptoms. Our thyroid influences every tissue and organ system in the body and when there is a thyroid imbalance it can cause body-wide symptoms. Here are the 4 Things You Never Knew Your Thyroid Did For You:

1. Metabolism and weight regulation – this is a significant service your thyroid provides every day! Simplified, thyroid hormones affect carbohydrate metabolism and help your body burn fat, thus influencing your basal metabolic rate. One symptom of hypothyroidism (too little thyroid hormone) is weight gain, while in hyperthyroidism (too much thyroid hormone) weight loss may be a symptom. 

1. Regulating body temperature – Both hyperthyroidism and hypothyroidism have symptoms of body temperature dysregulation. If you often feel cold when others feel warm or vice versa, this could be a sign of a thyroid imbalance. One reason for this may be the thyroid’s effect on basal metabolic rate depending on the presence of too much or too little thyroid hormone. 

1. Supporting our stress and anxiety response – the thyroid is intricately connected to our HPA axis (hypothalamus-pituitary-adrenal axis) which is largely responsible for maintaining and responding to stress levels. One thing that can quickly throw off our thyroid function is periods of acute or chronic stress. 

1. Maintaining Energy balance – if you are frequently experiencing brain fog, overall fatigue, and muscle weakness, the thyroid is likely involved. Not only can our thyroid function affect our quality of sleep, but the thyroid releases hormones that our body uses to determine how much energy we need. This is really a feed-forward cycle that further emphasizes the importance of the background work our thyroid is doing every day.

Read More: Thyroid Imbalance

Thyroid health is one of the many areas that is supported by the naturopathic doctors here at Richmond Natural Medicine. Whether you have been diagnosed with an existing thyroid condition or are suspecting a possible thyroid imbalance, there are plenty of questions to ask and lab work to assess to further your knowledge about how to approach a personalized solution for you.

Read More: Assessment of Thyroid Function 

Read More: Thyroid Hormone Signaling in Energy Homeostasis & Energy Metabolism

If you need endocrine support or have any further questions about the thyroid, consider making an appointment with Dr. Gerep – one of our naturopathic doctors and endocrinology specialists

Settling into winter can be an opportunity to experience the grounding, hibernating calm that the season exemplifies. With its dark, long nights and quiet, chilly days, these peaceful months invite us to reflect on what nature is doing around us while carefully balancing our ongoing life responsibilities. Even though nature is hibernating and slowing down, our day-to-day lives may not be, and establishing a gentle winter wellbeing guide may help you to effectively settle into this season and take care of yourself as you deserve. 

Winter Wellbeing Guide

Body

• Stay warm and toasty. Wear wool underlayers and keep your neck warm with turtlenecks or scarves (even inside). 
• Consistently move your body with active stretching, yoga in the morning or evening, and continuing your favorite exercise routines. If you run extra cold in the winter, your body may feel tight and brittle with a  lack of movement. Daily stretching will keep your body feeling warm and flexible. 
• Practice self massage throughout the week. After a shower or bath, gently massage warm sesame or bath oil onto your chest, neck, and shoulders. This supports lymphatic drainage and hydrates your skin. 

Mind

• Spend a bit of time each day outdoors to connect with and listen to the season. This not only helps to calibrate our inner circannual rhythms, but time in nature significantly improves our mental health. 
• Winter is an ideal time to practice gratitude journaling and self-reflection. Take just a few moments each day to reflect on the things in life you are grateful for (nothing is too small!), and meditate on any habits or daily practices you would like to improve upon each day. 
• Learn more and experience the art of “Wintering” and how it can positively influence your approach to the season. 

Read More: Daily Practices to Support Mental Health 

Nourishment

• Daily Tea Breaks: Sip on ginger, cinnamon, turmeric, or warm lemon water throughout the day. These are excellent circulatory supporting herbs to keep the blood flowing and bring inner warmth.
• Cook ALL the foods. Raw foods are generally more cooling and harder to digest in colder months while soups, stews, porridge, and sautéed foods are more easily digested and warming to your digestion.
• Enjoy winter fruits for extra nutrients and antioxidants such as pomegranates, oranges, pears, grapefruits, and cranberries. 
• When cooking grains (rice, quinoa, couscous, millet), in place of water use a vegetable, chicken, or mushroom broth for a rich flavor and added nutrients. 

Throughout the weeks of winter, try choosing one of the above each week and implementing that into your daily routine. Layering these wellbeing practices is a sustainable way to keep these self-care habits consistent. 

Read More: Winter Fluctuations – Weight, Emotions & Sleep Support 

New Year: Back to Basics. As many of you may be setting your health and wellness intentions this year, remember that in order to thrive with new habits we need to ensure that we always have our basic, daily needs covered. One reason new years resolutions don’t stick for very long is that they may be overzealous in our ability to maintain them sustainably. Keep in mind that the simple, everyday wellness practices and promises you keep for yourself add up significantly over time. There is beauty in the simplicity of small, daily habits done mindfully throughout the routine of our days that reinforce our body’s desire for predictable, grounded practices. 

If you are looking for a simple yet powerful way to keep your new year wellness intentions in check for the entire year, start here:

1. Drink water. Hydrate throughout the day to ensure you’re getting what you need. This is so basic yet most people consume less than half of what they need each day. When you’re properly hydrated, you will experience an increase in energy and alertness, fewer headaches, better sleep, hydrated and glowing skin, and even improvements in digestion. Aim for half of your body weight (in ounces) every day. Ex – if you are 140 pounds that will be 70 ounces of water. Herbal tea and fresh fruits are a great way to get in flavorful water each day, too!

1. Move every day. Thirty minutes each day of movement, stretching, or exercising of your choice will keep your joints, muscles, and mental health vibrant especially through the colder months. Even a daily walk in nature can make a strong difference in your cholesterol, blood sugar, and blood pressure levels! Don’t underestimate the enormous benefits of physical activity, especially if you have a more sedentary job. 

1. Sleep well. Devote time to quality sleep every night and ensure your sleeping space is as peaceful as possible. Adequate sleep is crucial for our overall health and cannot be “made up” on weekends or days off. Whenever possible, stick to a consistent bedtime, and avoid watching a screen or reading or listening to anything stressful (like the news) before bed. Read More: Top 5 Richmond Natural Medicine Tips for Improving Sleep

1. Eat 5 different colors every day. Fresh fruits and vegetables are so important to keep our bodies healthy and strong. With antioxidants, good fiber, plentiful nutrients, and loads of flavor, fruits and veggies should find their way into every meal you eat in some way. Make eating 5 different (plant-based!) colors each day a big goal for yourself this year! If you need individual support with this, please contact us! 

1. Invest in your mental health. We all have individual requirements for what makes us feel our best emotionally, and this can fluctuate throughout the year. If you find yourself feeling despondent, uncreative or unmotivated, angry, or generally out of sorts, talk with your health care practitioner. Our doctors at Richmond Natural Medicine can help guide you to find the right care and support, and offer suggestions to fit your lifestyle and needs. You’re worth the time and investment in feeling your best – physically, emotionally, and spiritually every day throughout this new year. 

To make an appointment with one of our doctors, call our office at 804-977-2634 or click here. We would love to help keep you on track with your health and wellness goals this year!

Getting a good night’s sleep can feel very out of reach for those with circadian rhythm imbalances, insomnia, or noisy and uncomfortable sleep environments. What may seem like a simple and natural part of life can be tricky to optimize when so many things play an important role in a good night’s sleep. At Richmond Natural Medicine, we are working to resolve sleep troubles all the time. Sometimes the solution is simple – sometimes it’s very complex. We have written quite a bit about solutions to disrupted sleep, and one of the things that contribute to optimal sleep is our nutrition habits. The nutrition tips for optimal sleep below can however be very individualized, but in combination with other lifestyle and health factors, can make a big difference. 

Read More: How Lifestyle Factors Contribute to a Good Nights Sleep

Things that Contribute to Disrupted Sleep Cycles

• Shift work and circadian rhythm imbalances 
• Inconsistent daily schedules (waking up and going to sleep at different times)
• Consuming caffeine or processed sugar within 4-5 hours of sleep
• Exposure to overhead lights and blue light when it’s dark outside
• Hormonal dysregulation, including cortisol and melatonin
• Anxiety or chronic stress

Nutrition Tips for Optimal Sleep

• Avoid afternoon caffeine each day (coffee, caffeinated teas, and energy drinks).
• Avoid processed sugars, desserts, and alcohol within 3 hours of sleep. These inputs can disrupt our blood sugar balance and make it either difficult to fall asleep or cause us to wake up several times during the night. 
• Consider making dinner your smallest meal of the day. If you have digestive problems that keep you awake at night, eating a large meal prior to falling asleep can be difficult for your digestion to process when your body is trying to relax into sleep. 
• Take any multivitamins containing B vitamins in the earlier part of the day. For some people, some of the b vitamins may be slightly stimulating. 
• If you wake up to urinate several times each night, try to consume the last of your water intake 2 hours before bedtime. 
• Consume magnesium-rich foods for dinner. Magnesium is very supportive of relaxation and restful sleep and is found in leafy greens, pumpkin seeds, nuts, sweet potatoes, and dark chocolate. 

Read More: The Effects of Magnesium, Melatonin, and B-complex on Insomnia 

If you need support adjusting your nutrition to optimize your sleep, consider making an appointment with Dr. Beliy  – one of our naturopathic doctors and nutrition specialist. 

With the last two weeks of December quickly coming to an end, this can be a very packed and stressful time for everyone. Below are a few of our tried and true recommendations for a holiday self-care guide: simple practices that you can incorporate every day that can support your nervous system, improve your sleep, reduce your stress, and enhance your mental health. 

Read More: How to Create a Care Plan for Yourself

Holiday Self Care Guide

• Get outside for at least 15 minutes each day. Time in nature (also known as “nature therapy”) has been shown to decrease levels of chronic stress and improve mental health. Going for a walk, sipping your morning coffee on the porch, or visiting your local park or garden is a great place to start. 

• Establish an evening sleep routine. This does not have to be elaborate. Try to keep your bedtime consistent each night, and avoid screens or blue light prior to falling asleep. 

• Remember to take deep breaths throughout the day. Taking a long, deep breath calms your nervous system and digestion, and reminds your vagus nerve to relax. Make a habit to take a deep breath with every email notification, at every red light, or before you begin each meal or snack. 

• If you’re feeling overwhelmed with too many things on your to-do list, practice asking for help, or delegating some of your tasks to someone else. It can feel hard for many people to ask for help but can serve your state of mind significantly when just one or two things can be taken care of by a helpful friend or family member. 

• Feed yourself well for at least one meal per day (more if you can!). Nourishing yourself with food is truly one of the best ways you can take care of yourself. It’s hard for you to find healthy meals every day, consider meal prepping once a week so that you predictably have at least one meal each day that you can feel great about. 

• Enjoy nourishing herbal teas throughout the day. Chamomile, tulsi, mints, and green teas are delicious and therapeutic ways to not only stay hydrated but calm you down and relax your mind and body any time of day or night. 

Read More: Support and Self-Care Practices for Caretakers 

From all of us at Richmond Natural Medicine we want to thank you for being part of our community this past year. We hope that each one of you has a safe and beautiful end of your year, and look forward to supporting you in the new year!

The upcoming winter months are often the hardest for those in need of mental health support. With shorter hours of sunlight, more hours of darkness, and consecutive holidays, winter can be a difficult season for those with Seasonal Affective Disorder (SAD) or with mild or moderate depression. Sometimes our mental health can fluctuate with the seasons or with periods of stress, feeling up or down for short or long periods of time. Finding mental health support in the winter months can include a variety of things that are specific to your needs, and your naturopathic doctor or counselor can be helpful in determining the right combination of support just for you. Below are some things that can influence our mental health throughout the year and in the winter especially:

• Vitamin D levels
• Hormonal fluctuations, including melatonin, serotonin, and dopamine
• A diet lacking in fresh fruits and vegetables, adequate fiber, or essential nutrients
• Lack of sleep, or oversleeping
• Previous emotional trauma
• Physical illness or underlying health conditions 
• Chronic long term stress

Read More: Daily Practices to Support Mental Health 

Mental Health Support in Winter

Treatments for mental health can vary widely to include things like simple daily exercise to certain medications. What works for someone else may not be the best solution for you. Here are some general suggestions for supporting mental health that you can do at home:

• Light therapy
• Supplementation with vitamin D (once you have assessed your current vitamin D levels)
• Stress management practices such as yoga, meditation, journaling, and mindfulness 
• Pet therapy 
• Spending time outside and experiencing nature connection each day
• Maintain a healthy diet. Generally, the Mediterranean diet is an excellent one to follow for gut health and mental health support. 
• Daily exercise such as walking, swimming, running, yoga, and stretching

Read More: The Mental Health Benefits of Exercise 

If you find yourself feeling the onset of the “winter blues”, or feeling like your mood is a bit different in the winter months and need personalized support, consider making an appointment with one of our naturopathic doctors. They will have an in-depth discussion with you to review your health history, diet, lifestyle practices, stressors, sleep, and any relevant lab work to help support you in your individual needs. They may also be a great resource for referrals to local therapists or counselors if needed. Don’t hesitate to seek help or ask questions if you feel that you need support maintaining your mental health at any time. The staff and practitioners at Richmond Natural Medicine are available to help and guide you to find a solution that works for you.

If you are planning your holiday menu and are eager for a few lighter options along with the traditional holiday fare, below is our healthy holiday recipe round-up. Within, are a few healthy holiday recipes that we love to rely on here at Richmond Natural Medicine. 

Read More: Simple Ways to Pause During the Holidays 

Appetizers

Bell pepper Bisque (gf option)

Collard wraps (gf, vegan)

Big Comfy Sweet Potato (vegan)

Cabbage, coriander and sesame slaw (gf, vegan)

Dinner

Quinoa Cauliflower Kale Cakes (gf)

Butternut Squash Lasagna (gf)

Butternut, bacon & apple hotdish

Braised chickpeas with chard (gf, vegan)

Creamy chicken, vegetable & wild rice crock pot soup (gf)

Desserts

Pear Pie

Double ginger molasses cookies (vegan)

Cacao Hemp Crispy Treats (gf, vegan)

Perfect chocolate chip cookies (vegan)

Snickerdoodle cookies (gf, vegan)

Read More: Easy Practices for a Healthier Holiday

If you need personalized support during the holidays with nutrition, meal planning, stress management or to optimize your sleep, consider making a general wellness visit at Richmond Natural Medicine. Our in-house wellness specialist, Dr. Ferreira, has been practicing for 6 years in the fields of women & men’s health, hormone optimization, and lifestyle management. With her vast experience, she is able to provide patients with many ways to help the human body function optimally both inside and out with the goal of establishing healthy and new lifestyles to best support their health concerns. We would love to help you create a plan to sustain and grow through the last few months of the year. Click here to contact us. 

Naturopathic doctors seek to uncover any underlying cause for an individual’s health concerns in an effort to prevent and reverse illness, rather than simply treat symptoms. In today’s western medicine model, we are often conditioned to only visit the doctor when we’re sick or have an active problem presenting. However, from a naturopathic perspective, we are looking to maintain good health all year long, with regular check-in’s to make sure you’re staying on track with your health and wellness, optimizing your nutrition, reviewing yearly lab work, and encouraging you to implement good habits every day to keep your body vibrant and strong. 

By regularly checking in with your naturopathic doctor once or twice per year for a general wellness visit, you can rest assured that preventable health problems won’t suddenly appear “out of the blue”. Someone is tending to your health from a holistic perspective and giving you the education you need to maintain healthy habits every day. 

What you can expect from a general wellness visit:

• You don’t have to come in for your visit with anything “wrong”! Your naturopathic doctor will ask you in-depth questions about your lifestyle, diet, exercise, past medical history, and any current concerns.
• Your naturopathic doctor welcomes any health and wellness questions you may have. Do you fully understand how your body is working, or what your current medical conditions mean? Do you have questions about recent lab work or if and why supplements or medications may be helpful for you? All of these questions and more can be reviewed in your general wellness visit. 
• You can expect to be really heard. With an hour-long appointment, you have time to explain yourself and ask questions. 
• Your naturopathic doctor will create a detailed care plan for you. This may be encouraging or slightly optimizing what you’re already doing, or creating custom diet and lifestyle recommendations to support areas of your health that need a little extra attention. 

At Richmond Natural Medicine, one of our passions is to help you live a happy and healthy life that is sustainable and works for you. General wellness is all-encompassing because it requires looking at all of the unique factors that make you special. It is also important as a foundation because it paves the way for additional vitality and prevention. Some individuals don’t have a specific health concern, but rather their goal is to maximize their current health. This is what makes natural medicine different: we assess potential future vulnerabilities and also identify your strengths. General wellness through Naturopathic Medicine is one of the best ways to practice preventative medicine for a bright and healthy future.

Dr. Vanessa Ferreira, ND is our in-house wellness specialist. She has a passion for using alternative therapies in an integrative way to provide complete & balanced care and believes in empowering individuals to take control of their own health. Dr. Ferreira provides customized health plans to fit each person’s unique needs. In addition, she uses tools such as diet and lifestyle changes, supported detoxification, homeopathy, herbs, supplements, and stress management to address the underlying causes of each concern. She is committed to providing individuals with the resources to help empower their health and support them towards optimal well-being.

“I feel great! My first appointment with Dr. Ferreira was wonderful. She spent the individual time with me to understand my past and future goals and create a personalized plan.”

To schedule an appointment with her or one of our other naturopathic doctors for a general wellness visit, visit this link, or call our office. We look forward to seeing you soon!