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By Richmond Natural Medicine
RNM Blog
Integrating Naturopathic Care and Western Medicine: Managing Your Prescriptions

Integrating Naturopathic Care and Western Medicine: Managing Your Prescriptions

Here at Richmond Natural Medicine, we see many patients that are under the care of an MD, PCP, pediatrician, or specialist, in addition to the care they receive from their naturopathic doctor (ND). Each patient’s needs are unique to them, and having a strong, well-rounded team of practitioners is something that our NDs strongly encourage.

Embracing this comprehensive team approach means that many of our patients are also taking prescription drugs, either temporarily or permanently as part of their long-term care. It is important that your naturopathic doctor is fully informed about any prescription medications you are currently taking so they can make appropriate recommendations when developing your care plan. When you incorporate a naturopathic approach into your health care team, you can rest assured that your naturopathic doctor will be capable of working with your medical team, your current prescriptions and supplements, and your own personal health goals.

Your naturopathic doctor will never work to remove or replace prescription medications from your health plan unless you express that as your goal, and they confirm that it can be done safely and effectively with the oversight of your prescribing MD.

Can I continue taking my prescription medications while seeing a naturopathic doctor?

Absolutely. Licensed naturopathic doctors are well versed in the use of prescription medications alongside any recommended herbs, supplements, homeopathics, dietary suggestions, and lifestyle adjustments. In licensed states where NDs have a wider scope of practice, they can even prescribe medications themselves, if necessary. Your naturopathic doctor can help manage or reduce any side effects caused by prescription medications through appropriate modalities such as herbal formulas or homeopathic remedies. This can be common practice for patients with autoimmune disease, pain, cancer, or other chronic conditions where some prescriptions may be necessary for their health recovery, but cause unwanted side effects.

Your naturopathic doctor will never ask you to choose between one type of medicine or another. Instead, your naturopathic doctor will work seamlessly alongside other members of your health care team to provide you with the comprehensive support and education you need in your health journey.

Read More: A Naturopathic Approach to High Blood Pressure

Will the recommendations of my naturopathic doctor interact with my medications?

No. Naturopathic doctors are trained to understand the interactions between drug therapy and natural non-toxic therapies. They have a firm grasp on the intricacies, interactions, and possible contraindications of drug therapy, herbal medicine, and nutrition. In addition, naturopathic doctors consistently remain up-to-date on the newest research related to possible drug interactions or nutritional deficiencies that can manifest when a new drug appears on the market.

Read More: Healing Autoimmune Conditions Through Naturopathic Care

My doctor has concerns and reservations about taking natural supplements with my prescriptions. How should I proceed?

One of the strengths of a naturopathic doctor is their ability to confidently communicate information about your health with other medical practitioners and provide relevant research to support their recommendations. ND’s are also prepared to educate you and the other practitioners on your care team on the effects of herbs, homeopathic remedies, or supplements and how they may improve your current state of health.

Your naturopathic doctor, like any other medical practitioner, will make recommendations for your health using an evidence-based approach. These recommendations will vary, and often your ND will provide a few options for you to choose from. Their goal is always to educate you on any new or alternative approach that may improve an existing health condition or support your overall health.

Are you interested in incorporating naturopathic medicine into your healthcare team? Request an appointment with one of our naturopathic practitioners and begin your journey to comprehensive wellness with the support of our licensed ND’s.

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By Richmond Natural Medicine
RNM Blog
Heal From Within: How Colorful Foods Support Detoxification Pathways

Do You Need a “Cleanse”?

When we hear the word detoxification, we are somewhat conditioned to think that our bodies can only detox through a cleanse. But this couldn’t be further from the truth. In fact, our bodies know exactly what to do. We don’t need to buy a multiple-day cleanse in order to support our natural detoxification processes. The best and most effective way to support detoxification for every organ system is to eat a daily nutrient-dense diet rich in naturally colorful foods, and drink plenty of high-quality water. The rest is just supportive. Additional inputs such as supportive liver herbs (also called hepatoprotectives), blood purifiers, or lymph tonics all are secondary supports to a healthy diet.

Why is Detoxification so Important?

Everything that we eat through our diet and are exposed to environmentally must be processed throughout our bodies and filtered throughout detoxification pathways. These pathways allow for chemicals, pollutants, allergens, and toxins to be excreted safely, as opposed to having them build up in our organs and blood. The human body is homeostatic and self-healing and has incredibly complex systems for elimination and maintaining this homeostasis.

The primary body systems required for detoxification are the liver, gallbladder, lymphatic system, and the kidneys. These systems help to filter all of the allergens in foods, pollutants in our environment, drugs, alcohol, food contaminants and poisons, and even products we put on our skin (which are absorbed into the bloodstream within thirty seconds!). Without these detoxification processes, the residual toxic load of these inputs would have no place to go and would just build up in the body, creating major health risks.

Why Is Color So Important for Detoxification?

When a food is naturally colorful it means that it contains natural antioxidants and an abundance of bioavailable nutrients. Our body’s natural detoxification systems struggle the most with inflammatory inputs such as processed sugar, alcohol, smoking, and poorly prepared or processed animal proteins. The Standard American Diet (SAD) is high in these inflammatory inputs and lacking in colorful vegetables, fruits, and other antioxidants. A high ratio of inflammatory foods to antioxidant-rich foods means that our bodies – especially the liver, bloodstream, and lymphatic system – will struggle to maintain a healthy detoxification pattern.

When we consume a daily diet of colorful, fresh foods we keep our detoxification systems running optimally and ensure that our bodies are less likely to need commercial interventions such as detox or cleanse kits.

The Best Foods to Support Natural Detoxification

The best way to support natural cleansing and detoxification is through our diet. A common motto to remember is “eat the rainbow” – the more colorful the better, and here’s why:

Purple Vegetables – Nourish the blood; Tones cardiovascular system; Contains anthocyanins, to strengthen capillary tone; high in antioxidants.

  • Examples: eggplant, red onion, purple cabbage, beets, blueberries.

Red Vegetables – High in lycopene; Great for the heart and cardiovascular system.

  • Examples: Tomatoes, red peppers.

Orange Vegetables – Contains beta carotene which is essential for cell-to-cell communication and important for the immune system.

  • Examples: Carrots, golden beets.

Green Vegetables – Especially dark leafy and brassicas are important for multiple organ system detoxification; Useful in balancing hormones; Increases liver detoxification by supporting the offload of extra hormones; Loaded with vitamins and minerals.

  • Examples: kale, broccoli, bok choy, Chinese cabbage, spinach, swiss chard, beet greens

White/Green– Extremely nutritive to the immune and lymphatic system.

  • Examples: garlic, onions, leeks, chives
Keep these tips in mind when thinking about daily detoxification:
  • At each meal or snack, aim to consume at least two different color fruits or vegetables
  • Keep this pattern up through each meal to consume at least five different colors by the end of the day. Pay attention to color!
  • Consume 6-8 full glasses of filtered water daily
Ready to talk detoxification with a Naturopathic doctor? All RNM practitioners are fully prepared to discuss diet and nutrition in-depth as part of your visit. Request an appointment or call our office at (804) 977-2634 to learn more.
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By Richmond Natural Medicine
RNM Blog
Fish Oil Supplementation: What Are the Benefits and Risks?

Why Supplement With Fish Oil?

In 1980 a study on Greenland Eskimos was published touting the universal benefits of fish oil supplementation. This population was found to have an unusually low risk for coronary heart disease, which the study attributed to their diet high in fatty fish. Because of this study, fish oil became commonly known as having cardiovascular-protecting benefits.
Following further clinical research, fish oil was shown to reduce the chance of stroke, aid in clinical depression, support age-related macular degeneration, and benefit patients with chronic high cholesterol. Today, more and more clinical studies being published encourage us to supplement with fish oil high in Omega-3’s, DHA, and EPA. Fish oil benefits include:

  • Protection to the cardiovascular system
  • May increase HDL (good) cholesterol levels while lowering overall triglyceride levels
  • May lower inflammation
  • Supports skin health, including psoriasis
  • Increases dietary levels of Omega-3 fatty acids if they are not consumed in the diet

As the popularity of fish oil supplements has soared, so has the push to consume more fatty fish in our daily diets. With all of this new interest in the health benefits of fish, demand has skyrocketed, and the harvesting practices of cold-water fish have really taken a hit. Thus, quality control for fish oil supplementation has become somewhat questionable and could pose potential health risks.

The Quality of Fish Oil Supplements

Good manufacturing practices (cGMPs) are regulatory requirements that provide guidelines for procedures and documentation necessary to assure that the product produced has the identity, strength, composition, quality, and purity it is represented to possess.

To keep up with demand, millions of pounds of fish are harvested and processed every year. Like any other animal-derived food product, the FDA must oversee the manufacturing of the whole fish for the general public’s safety. However, the FDA does not regulate dietary fish oil supplements. This regulation is up to the individual supplemental fish oil manufacturers, which is where some quality concern arises. The International Fish Oil Standards Program (IFOS) was established as a third-party testing agency to test supplemental fish oil for three main criteria:

  1. Omega-3 contents
  2. Contaminants
  3. Stability

This ensures that fish oil sold commercially has a guaranteed level of omega-3 fatty acids, is virtually free of heavy metals, and is manufactured in a stable manner (not denaturing the oil in processing) to ensure freshness. Unfortunately, IFOS testing is not a requirement, and consumers cannot assume that all fish oil manufacturers are adhering to the IFOS testing standards.

Potential Risks of Fish Oil Supplementation

Fish has the potential to be contaminated with high levels of mercury and other environmental chemicals depending on where it was harvested. Mercury is found throughout the planet, from volcanoes to man-made sources like coal-fired electric power plants and chlorine production. From these sources, it is then recycled through rainwater into our oceans and streams and into our soil.

Mercury is generally not well absorbed by the human body and cannot cross into tissues or the placenta. However, mercury is often converted into organic methylmercury via microbial activity while still in this recycling process. This methylmercury is a big concern because it can be easily absorbed into the body, transported into tissues, and affect fetal health and development. Methylmercury absorption happens first in fish, particularly in fatty fish such as salmon and tuna, and then later into our own bodies. If the fish is native to an area high in mercury, any supplement made from that fish will also contain mercury.

There is also the risk of PCBs (Polychlorinated biphenyls) and dioxins in fish oil supplements. PCBs were once used in industrial processes as synthetic organochlorine compounds until the late 1970’s when they were prohibited. Dioxins are the by-products of organochlorines from sources like pesticides, paper bleaching, and the production of polyvinyl chloride plastics.
These chemicals persist in the environment for decades and can still be present in some foods. Although dioxin use has been significantly reduced since the late 1980s, it is still in use in some areas of the world. PCBs and dioxins are known carcinogens and can be found in some meat products, vegetables, and dairy products. Fish products were thought to contain lesser amounts of PCBs. However, with recent testing, farmed salmon was shown to contain the same amounts as other contaminated foods.

Finally, there is the issue of freshness. Fish oil, like any oil, can go rancid and has a shelf life. When you’re taking something in a capsule, most companies take extra care that everything looks the same, has no smell, and especially with fish oil, you shouldn’t even be able to tell you’re consuming fish. So how would you know if you’re taking a fresh capsule or a rancid one if it has been treated to have no smell? It’s difficult without puncturing the capsule. Because of this, it is generally better to purchase bottled liquid fish oil, as opposed to in soft gel form. Smell your food and taste your food – it’s important on so many levels.

Smart Fish Oil Supplementation

Fish oil is high in omega-3 and omega-9, essential fatty acids that are essential because the body cannot make these fatty acids internally. Instead, we must consume them through food sources. Fish oil and the essential fatty acids they contain are protective for our cardiovascular health, joint health, brain health, and cholesterol health, among so many other benefits.

Because the fatty acids found in fish are essential to our bodies, as consumers we must remember that high-quality fish must come from high-quality sources. When purchasing fish, aim for a variety week to week. Choose organic fish when possible, and local whenever available. “Wild-caught” fish is also excellent quality, as it has fewer chemicals and antibiotics. If you can, get to know your local fish department worker and ask where the fish came from. Let your grocery store know that you care about the source and quality of their fish.

When purchasing fish oil supplements, look for products that carry the official IFOS seal and state use of a cold-press extraction process either on the label or on the company website. A good fish oil supplement company will harvest sustainably and not use high heat multi-step processing on their products. With fish oil, cheaper is not always better. We recommend speaking with your naturopathic doctor about what kind, quality, and dosage of fish oil would support your health needs best. Schedule an appointment with one of our naturopathic doctors to learn more about the benefits of fish oil for you and your health needs.

Resources

Environmental Working Group Consumer Guide to Seafood

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By Richmond Natural Medicine
RNM Blog
Restless Leg Syndrome (RLS) & Acupuncture

Have you ever had the uncontrollable urge to move your legs in the evening while sitting or lying still? Does it feel like pins and needles, aching in the legs or prickling? Does movement, such as walking or stretching help relieve the sensation? If so, you may have a condition called Restless Leg Syndrome (RLS). RLS affects mostly women past the age of 50 (about 10%) and there could be a genetic component particularly if it begins prior to 50.

There is no single known cause of RLS, however nutritional deficiencies, iron deficiency, diabetes, deficient dopamine, pregnancy, smoking and lack of exercise can be contributing factors. It is advisable to be evaluated by a healthcare professional to identify if any of the above are attributing factors. In addition to ruling out any of the above, studies have shown that acupuncture may be of benefit to patients who have RLS, and even to those already taking medication for RLS.

From a Chinese medicine perspective, RLS is analyzed based on symptom patterns showing imbalances. Patterns or Chinese medicine assessments take into account symptoms along with tongue and pulse diagnosis. Because acupuncture, much like naturopathic medicine, evaluates the individual, and not the condition, treatment plans are customized to each person’s unique presentation. Typically acupuncture is performed weekly for a series of 10 weeks, then bi-weekly, and finally as needed.

Interested in exploring how a naturopathic approach could support your RLS? Request an appointment with one of our Naturopathic Doctors or call our office for more information, (804) 977-2634.

 

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By Richmond Natural Medicine
RNM Blog
What is Naturopathic Medicine? How Your Naturopathic Doctor Complements your PCP Provider

What is Naturopathic Medicine?

Naturopathic medicine is a system of primary health care that emphasizes prevention and combines a natural, whole-body healing approach with current health research and scientific methodology. Naturopathic doctors utilize a variety of modalities, including nutrition therapy, botanical and herbal formulas, homeopathy, supplementation, and sometimes pharmaceuticals. Their goal is always to understand the causative factors that lead to disease presentation, and work on a deeper level to balance the body and address the underlying causes of imbalance. Their primary focus is on disease prevention rather than symptom management.

Although naturopathic doctors are not licensed in all fifty states, a trained naturopathic physician has attended and graduated from an accredited, four-year graduate-level school, and some have attended additional residencies and post clinical rotations. In those states where naturopathic doctors are licensed, they are considered primary care providers and can deliver the same level of health care as an MD, including performing physical exams, diagnosing medical conditions, and prescribing medications. In those states where a licensed naturopathic doctor is not recognized as a primary care provider, they can still provide a high level of individualized care and are trained to work collaboratively with your primary care MD’s to provide an extra layer of holistic health support.

Read More: Naturopathic Medicine for General Health

How Your Naturopathic Doctor Complements your Primary Care Provider

Licensed naturopathic doctors (even in unlicensed states, such as Virginia) can provide an essential level of support to your primary care MD by focusing on areas of your health that are easily overlooked in the conventional health system. Your ND looks very closely at your health history, family history, diet, lifestyle, areas of stress, current health conditions and medications, and recent lab work, and makes holistic health recommendations that can fit in safely with your current medical protocol. They are trained to communicate professionally with your doctors and understand contra-indications, interactions, side effects, and complex physiology, all while staying informed of the most current health and scientific research to support their alternative approach.

Sometimes, symptom management with medications alone is not enough. Through a naturopathic viewpoint, all areas of your life and health are addressed. When you implement naturopathic recommendations that address your sleep, diet, stress, genetic predisposition, exercise, and/or happiness, your level of care is exponentially higher, and your body’s response to healing and balance is significantly improved.

Read More: A Naturopathic Approach to High Blood Pressure

Taking a Holistic Health Approach

No matter how complicated or misunderstood your health state is in, working with your naturopathic doctor can bring a level of clarity and understanding to your health journey that lab work and medications may leave lacking. The goal of the naturopath is to empower, educate, and explain to their patients how and why something is manifesting within their health, and put all of the pieces together in a way that you can understand while empowering you to ask questions moving forward. Sometimes, putting all of the pieces of a health history together is a complicated and lengthy process, but viewing it from a whole-body perspective is essential to gain a full understanding. That’s why appointments with your naturopathic doctor are one or two hours long. Gathering information is important, and hearing your story is a valuable piece of detective work.

Comprehensive Understanding

One of the skills your naturopathic doctor can provide is putting all of the pieces together from multiple areas of care. It is not uncommon for their patients to be seeing several specialists, a primary care provider, another alternative practitioner, and taking half a dozen supplements they have self-prescribed but may not fully understand. Your naturopathic doctor can view all of these pieces objectively, make educated and individualized recommendations for you to put it all together while understanding the bigger picture of health and healing. Communicating with your other health providers is very important while making sure you are not placed in the middle of choosing one doctor’s recommendations over another. Collaborative care with a comprehensive understanding of your overall health is one of the greatest values of naturopathic medicine.

Are you wondering if a naturopathic approach is right for you? Consider making an appointment with one of our naturopathic doctors, and see for yourself the benefits and improvements of working collaboratively with an ND can provide for you. Questions? Call our office at 804-977-2634.

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By Richmond Natural Medicine
RNM Blog
Give the Gift of Health with RNM Gift Cards & Sauna Memberships

Gift Certificates at Richmond Natural Medicine

There are few things more personal than being invited to share in a friend or loved one’s health and healing journey. Helping that special someone take the next step in achieving their wellness goals is truly a remarkable opportunity. Richmond Natural Medicine offers gift cards that can be put towards any naturopathic medicine or nutrition consult, and also can be used towards herbal formulas and supplements recommended by your practitioner. If you have experienced the therapeutic benefit of having one of our naturopathic doctors be a partner in your healing journey, you know how profound this gift of wellness can be.

Infrared Sauna Membership

Add a visit to Richmond Natural Medicine’s in-house infrared sauna to further support your physical, mental, and emotional healing journey. Enjoy a 30-40 minute private sauna session and allow your body to sink into a parasympathetic state for full nervous system support, along with countless other health benefits. Learn more about the benefits of infrared sauna use and the memberships we offer here.

Give the gift of health this holiday season to your closest friends and family. Questions or ready to purchase a gift card? Call Richmond Natural Medicine at 804-977-2634 or email us at info@richmondnaturalmed.com.

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By Richmond Natural Medicine
RNM Blog
The Benefits & Cautions of Collagen Supplements: Animal-Based vs. Plant-Based

One of the most popular supplemental products on the market this year is collagen powder. Collagen is the most abundant protein found in the body, making up a large portion of our skin – over 70%. It is also present in our bones, tendons, and connective tissue. It is abundant in proline and glycine, two amino acids that support repair in our bones, tendons, and joints. Overall, collagen is required for maintaining our skin elasticity, moisture content, and overall youthfulness of skin tone, as well as providing thin protective barriers around some of our organs, including the kidneys.

As we age (and especially after menopause), we break down collagen more quickly, thus developing the appearance of drier skin, wrinkles, and less skin elasticity, along with weakened joint cartilage. This is a completely normal process, and not something that necessarily needs to be fixed by supplementing with collagen. However, collagen is also being studied for its clinical benefits in easing symptoms of arthritis and osteoarthritis, support in wound healing, and connective tissue health. Much of this clinical research is just emerging, and people today are most likely to supplement with collagen powders for the supposed “anti-aging” benefits for their skin.

Is collagen worth supplementing with, and if so, what are the real benefits?

The Benefits of Collagen

As mentioned above, our natural production of collagen is an essential protein that helps form connective tissue throughout the entire body – from the bones to the skin. It maintains our joint flexibility and skin elasticity. In addition, our regular internal supply of natural collagen promotes healthy, hydrated, smooth skin. The naturally occurring collagen protein is rather large, fibrous, and hard (1). For the most part, collagen proteins outside of the body are too large to be absorbed through the skin via topical products. Thus, there has been recent popularity in supplemental powdered collagen peptides that can be consumed orally. Collagen peptides are also known as hydrolyzed collagen peptides, meaning they have been broken down into smaller molecules making them more absorbable.

The touted benefits of supplemental collagen range from younger, firmer-looking skin, to extra hydrated and youthful skin tone and elasticity. Supplemental collagen can also be taken as a bioavailable dietary source of extra protein. Current research does support the following benefits of supplementing with collagen peptides:

  • Improved body composition and increased muscle strength when combined with resistance training (2).
  • Therapeutic dietary support in the management of osteoarthritis (3, 6).
  • Improving wound healing and skin aging (4).
  • Increasing skin elasticity, hydration, and dermal collagen density (4).
  • May reduce visible signs of skin aging (5).
  • May reduce activity-related joint pain in athletes (7).

More research is still needed to confirm the efficacy and safety of long term supplemental collagen use. These initial studies are promising, and overall it is becoming easier to consume extra collagen through our diets and via high-quality supplements.

Plant-based vs. Animal-based Collagen

One of the most common forms of dietary and supplemental collagen is from animal sources, specifically the hides and connective tissue in cows, which are usually discarded in the meat industry but are now being “upcycled” into collagen supplements. Collagen may also be sourced from fish. Animal-based collagen supplements closely mimic the structure and bioavailability of our own and are effective in “replacing” collagen in our own body. And, just like anything coming from the meat industry, it is susceptible to contamination from pesticides, herbicides, steroids, antibiotics, and glyphosates stored in the bones of conventionally-raised animals. However, the ease and bioavailable nature of high-quality animal-based collagen peptides make them the most common collagen available on the market today.

Plant-based collagen is a bit of a misnomer because plants do not specifically contain collagen. Some plants, however, do contain all the minerals and nutrients necessary to give our body the building blocks to make our own collagen. We require three things to make collagen from our diets: vitamin C, minerals, and complete proteins. Plants can provide some of these essential collagen-producing minerals, including silica, calcium, and magnesium, along with antioxidant-rich sources of vitamin C and proteins. The philosophy behind choosing a plant-based collagen supplement over an animal-based one is that plant-based collagen supplements encourage our bodies to continue producing our own internal supply of collagen, even as it decreases as we age.

Choosing the Right Collagen

When choosing an animal-derived collagen supplement look for brands that are USDA organic, non-GMO, cage-free, free-range, and antibiotic-free. Choose brands that are completely transparent about their collagen amino acid profile and specifically list proline, glycine, and hydroxyproline. These are often the more expensive brands, but they’re worth it. Two high- quality brands of animal-derived collagen peptides include Vital Proteins and Physician’s Choice. If you’re opting for a plant-based collagen supplement, look for sustainability sourced plants and herbs with no added sugars or unnatural flavors. Two quality brands include Amazing Grass and Anima Mundi Herbals.

Research seems to show that supplementing with collagen powder can be supportive of many of our internal systems and for connective tissue generation. The quality of your collagen supplement is really what matters, and neither plant-based or animal-based sources are better than the other as long as quality and sourcing are taken into consideration.

Resources

Collagen Structure and Stability
Collagen Peptide Supplementation and Improved Muscle Tone
Effectiveness of Collagen Peptides in the Management of Osteoarthritis
Oral Collagen Supplementation & Dermatological Applications
Oral Supplementation of Collagen and Skin Aging
Collagen Supplements and Modulating Knee Osteoarthritis Symptoms
Collagen Supplementation and Reduction of Joint Pain in Athletes

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By Richmond Natural Medicine
RNM Blog
Tips for a Healthier Halloween Season

During the month of October, almost all of us are bombarded with images or bowls of candy. It’s hard to escape the influx of sugar from Halloween through the end of the holidays, and we (often, literally) have to go out of our way to avoid it or to find healthier alternatives. If you have kids, you know the struggle it can be to offer “different”, “weird”, or “crunchy” candy to a classroom full of sugar addicts. When we are made aware of allergy requests, we honor those boundaries and work to find alternatives. As so, we should work to also honor the sugar boundary. There are plenty of options for both healthy AND delicious treats not loaded with sugar, as long as you know where to look.

If you’re feeling overwhelmed (and a bit appalled) at the amount of sugar circulating through your home, schools, offices, and grocery store this month, here are some tips for healthier Halloween candy for yourself or to offer others:

  1. Look for treats sweetened with natural sugars, such as coconut sugar, maple sugar, honey, rice syrup, or agave. If treats are sweetened with cane sugar, opt for those lowest in added sugars (some options given below).
  2. You can always make your own treats substituting processed sugar with natural sweeteners! Almost all recipes can be adapted to lessen the amount of sugar or substitute a healthier alternative sweetener like fruit juice or coconut sugar.
  3. If you know that candy will be lingering in your house after Halloween, buy candy you don’t enjoy, thus limiting the amount you’ll want to snack on the following weeks (or give it away!).

Healthier Halloween Candy Alternatives

Remember, a little goes a long way with candy, sugar, and treats. Be mindful of your portions, and even though something is “mini”, it’s still enough. Pick out one or two small treats, and put the rest away. It’s very easy to mindlessly eat out of the candy bag when there are endless amounts of candy around. Eat slowly, and enjoy the treats!

Read More // The Nutritionist Table: Thoughts on Sugars and Sweeteners

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By Richmond Natural Medicine
RNM Blog Uncategorized
The Vagus Nerve: What Is It & How Do We Heal It?

What Is The Vagus Nerve?

The vagus nerve is a cranial nerve that carries sensory information and efferent signals to many muscles, glands, and internal organs, including the heart and GI tract. It extends from the brain stem, through the neck and thorax, and down into the abdomen. It is the main contributor to the parasympathetic nervous system and a primary communication pathway between the brain and the body. Because of this relationship, the vagus nerve plays a large role in our mood, immune system, stress response, cardiovascular function, and digestion. The body is extremely responsive and reactive to all stimuli, both internal and external. When something is happening within the body that the brain needs to respond to, the vagus nerve is the primary messenger. Communicating those responses happens in milliseconds, but where are those signals coming from?

Approximately 80% of the body’s signals are sent from the body’s organ systems to the brain (afferent signals), while only 20% of the body’s signals are sent from the brain to our organ systems (efferent signals). The vagus nerve is primarily responsible for this communication.

Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders

The Importance of Vagus Nerve Communication

The vagus nerve connects multiple organ systems with the brain, and its primary function is to deliver afferent signals to the brain from other parts of the body, including the gut, heart, liver, and lungs. And because such a large portion of our immune system resides in our gut, the vagus nerve has a direct influence on our immune health. When an imbalance occurs in these organs, a message is relayed almost immediately to the brain, where measures are taken to accommodate the imbalance. The gut is a major interface between our internal environment and the outside world, thus making it a particularly important sensory organ. Imagine how you feel when you experience alarm, fear, pain, “gut-wrenching” trauma or visuals, grief, and heartbreak? All of these are deeply emotional – sensory – experiences that almost all of us feel in our gut, or our lungs and throat, or in our hearts.

When the body experiences this kind of stress, it overstimulates the vagus nerve, leading to a cascade of alarming afferent messages to the brain. Many researchers attribute the effects experienced during trauma at any stage of life (particularly adolescence) to dysfunction within vagus nerve tone, including chronic digestive imbalance, high anxiety and PTSD, migraines, sleep disorders, and autoimmune conditions.

The vagus nerve also maintains our homeostatic inflammatory response and regulates our ability to relax (remember: “rest and digest”). The belief that our state of mind and body is directly related to our emotional resilience is incredibly important when observing the function of the vagus nerve.

Signs of Vagus Nerve Damage

The vagus nerve has been linked to major depression, PTSD, inflammatory GI disorders including ulcerative colitis and Crohn’s disease, and severe anxiety. When the vagus nerve is overstimulated, or chronically weakened, there are several signs that may lead your naturopathic doctor to suspect this is an area that needs holistic support. These symptoms can include:

  • A weakened immune system
  • An existing autoimmune condition, including arthritis
  • Mood disorders
  • Chronic pain or inflammation
  • Irregular heart rate
  • Difficulty speaking, swallowing, and loss of gag reflex
  • Anxiety, or inability to relax and feel “safe”
  • Issues with digestion

Healing the Vagus Nerve

The “tone” of the vagus nerve is extremely important, and can actually be strengthened through mindfulness practices like breathwork and meditation. For the treatments of systemic inflammatory disorders and for PTSD, the research on vagal tone is promising and focuses on specific practices: “…The vagal tone is correlated with the capacity to regulate stress responses and can be influenced by breathing, its increase through meditation and yoga likely contribute to resilience and the mitigation of mood and anxiety symptoms”. These gentle practices can be enjoyed in your own home, in your car, while at work, and even together in community.

Gently stimulating the vagus nerve can be extremely therapeutic. Stimulation has an immediate calming effect on an overstimulated nervous system and overall inflammatory response. This can be achieved through diaphragmatic breathing: take a long, slow inhale, hold it slightly, and then release the breath completely. Other helpful practices to increasing vagal tone include abdominal massage, singing or vocal expression, writing, laughter, acupuncture, consistent massages, craniosacral therapy, and therapeutic exercise such as swimming, yoga, walking, and gentle resistance training. Of course, mental health counseling is just as important as any physical practice for healing past trauma.

The health of your vagus nerve is directly reflected in the health of your immune system, cardiovascular system, digestive system, and even the respiratory system. As is always the case in a naturopathic approach to healing – everything is all connected. If you need support in any of these areas, consider scheduling an appointment with one of our naturopathic doctors here at Richmond Natural Medicine.

References

Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders
Anti-inflammatory properties of the vagus nerve: Potential therapeutic implications of vagus nerve stimulation.
Reducing inflammation starts with the vagus nerve
The vagus nerve and inflammatory reflex: Linking Immunity and Metabolism
How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone.

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By Richmond Natural Medicine
RNM Blog
Back To School Season? No Problem: RNM’s Tips For A Healthy School Year

For both kids and families, the back-to-school season can present many challenges and changes to our daily routines. We experience a seasonal shift that brings in a dramatic change in climate, holidays, social events, and special foods. This time of year can be an exciting one, but it can also feel like our daylight hours are limited, our nutrition is irregular, our exercise routines are thrown off, and our emotional health is strained. If you find that you’re struggling in any of these areas, here are some holistic health tips for kids and families during the back to school season:

Nutrition

The most commonly heard complaint from parents & families during the back-to-school season is, “I just don’t have the time”. No time to cook dinner, no time for breakfast when rushing out the door, and no time to take a lunch break on busy afternoons. If any of this sounds familiar to you, here are a few tips to help prepare you for those hectic days:

  • Meal prep once a week. This is a lifesaver when your mornings, afternoons, or evenings are over-scheduled and you’re pulled in too many directions. Once a week, prep at least two breakfasts, lunches, or dinners that you can easily have handy within a few minutes. Think ahead. Which meals do you need ready quickly so you’re not skipping a meal, or reaching for an unhealthy substitute? Batch prep this!
  • Subscribe to a high-quality meal delivery service if your time is *really* limited. These can serve to reduce the amount of time both grocery shopping, and meal prepping during the week for extra busy households, while not sacrificing the quality of ingredients and nutrients. Even 1 or 2 days per week can be beneficial.
  • Opt for a grocery store delivery or grocery pick-up if your local store offers it. This helps you better organize a meal plan for the upcoming week and cuts down on time shopping and driving to the store.
  • Do your best to consume more vegetables and fruits every day, even if you don’t reach your goal. The recommended daily intake is 9 servings of fruits and vegetables per day. If you know you’re not close to that, don’t just throw in the towel. 5 servings are better than 4, and 2 servings are definitely better than none at all. Pack carrots, celery, cucumbers, red pepper slices, and hummus for a snack at school or work. Batch prep a few salads or a big pan of roasted vegetables every week to add to dinners. And don’t forget about frozen vegetables or fruit. Frozen vegetables cook quickly and have a good amount of vitamins and nutrients. Frozen fruit can be easily added to a smoothie when you’re on the go.
  • Hydrate all day with water or herbal teas. Drink approximately half of your body weight in ounces of water daily. For example, if you weigh 160 pounds, that’s 80 ounces of water per day. Keep a large canteen or reusable bottle with you, and refill as needed. Set reminders on your phone to drink throughout the day if you forget or are not feeling thirsty. Prepare a pot of mint tea after dinner in place of desserts.
  • Reduce your sugar intake, especially for kids. When kids become hyperactive and have trouble concentrating (both in school and at home), processed sugar is likely the culprit. After a sugary breakfast or lunch, it’s no wonder kids can’t sit still in a classroom.

Helpful Nutrition Resources

Yummly.com – for quick and easy, ingredient-specific recipes
The Good Kitchen meal delivery service: farm-to-table prepared meals delivered weekly
Daily Jars – Local to Richmond, VA, a healthy meal prep delivery service!
Healthy Meal Prep Ideas

Emotional Health

The fall and winter seasons can bring a noticeable increase in SAD (Seasonal Affective Disorder) for both children and adults. Short days, gray skies, and cold temperatures may bring out the inner “Eeyore” in our emotional state, so pay attention to how your mind and spirit are adjusting to these environmental changes. If you’re feeling emotionally low, or even just a bit more down than usual, try these tips:

  • Holy Basil, or Tulsi tea, is a beautiful adaptogenic herb that supports our emotional health and adrenal function. It’s aromatic, uplifting, and some describe this herbal tea as a “hug in a cup”. Here at RNM, our favorite is the Tulsi Rose from Organic India or the Original Tulsi also from Organic India.
  • Get outside even in colder weather. Humans need to stay connected to nature, regardless of the season. Too much time indoors can lead to fatigue, so set an intention to get outside for a walk, to eat lunch, or to sit in nature for at least 20 minutes each day.
  • Allow time for play in children and young adults. It’s easy to get completely consumed with academic calendars, sports, and extracurricular activities. Stress-free play is essential for young minds and pivotal to their emotional health. Do not over-schedule your kids’ daily life. Even children need time to pause from their day-to-day.
  • Check your Vitamin D levels. It is common for vitamin D levels to drop in autumn and winter from the lack of sun exposure. Low vitamin D levels can cause fatigue, poor sleep, and low mood. Ideally, our vitamin D levels should be at least 40 ng/mL.

*Note – if you feel like your emotional health is significantly different during this time of year, is unmanageable without help, or is impacting your quality of life with little reprieve, consider seeking a qualified therapist or counselor to support you during this time.

Emotional Support Resources:

Maintaining Health in Fall & Winter
How Seasonal Affective Disorder Presents in Children

Exercise

When kids go back to school, they spend the majority of their day sitting in class. Then once they’re home, they often spend hours sitting while doing homework or watching tv. When the weather gets colder, we often opt to stay inside, trading our morning and evening jogs, our afternoon walks, and outdoor exercises for time spent in the warm indoors. But it’s so important for kids to maintain daily movement and exercise year-round. Regular exercise for children helps with healthy blood and lymphatic flow, energy levels, better sleep, and bone and muscle development. Try these tips to incorporate exercise into your daily routines:

  • Encourage them to join a sport they love, walk the dog for thirty minutes a day, or enjoy an indoor activity like rock climbing, swimming, or yoga.
  • Thirty minutes per day should be a minimum for kids to exercise (and adults, too!). Ideally, exercise and movement time should be away from screens.

Are you struggling to find personalized ways to maintain the health of you, your child, or your family during this time of year? Consider scheduling an appointment with one of our practitioners here at Richmond Natural Medicine. Together, we can help you to create a lifestyle plan that incorporates nutrition, mindfulness, exercise, and emotional support during the back-to-school season.

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