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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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By Richmond Natural Medicine
RNM Blog
Vitamins & Minerals: Is My Deficiency Acute Or Chronic?

When it comes to a healthy, well-rounded diet, very few of us even come close to maintaining a balanced nutrition protocol. Although there are new studies and updated research published each year, we receive very little or no nutrition education during adolescence and into adulthood. With a Standard American Diet of heavily processed, calorically rich, and nutrient-poor foods, it’s estimated that over 40% of Americans have at least one nutrient deficiency.

Most Americans are over-consuming plenty of calories to meet their energy needs, however, there is a big issue of caloric quantity vs quality. Although we consume plenty of calories, the quality of these calories, especially in the Standard American Diet, is extremely poor and depleted of essential nutrients. This leads to macro- and micro- nutrient deficiencies that increase the risk of many chronic and acute health conditions. It is estimated that half of American adults have at least one preventable illness, and most of these are directly linked to their diet.

The body does not create minerals and nutrients on its own. It is essential for us to gain these through our diet, and if we are not eating the appropriate foods in the right amounts we will develop deficiencies. The body is designed to compensate for acute deficiencies, but it cannot withstand deficiencies for extended periods of time. For example, if we do not consume enough protein in our diets, our body will start to pull protein from our muscles, thereby weakening our muscle capacity. Or if we do not consume/absorb enough calcium through our diet, the body will pull calcium from our bones, causing weak bones, bone disease, and osteoporosis.

The body has a short term reserve for most nutrients and mineral deficiencies, but long term, under-consuming adequate amounts of essential nutrients will lead to disease and multiple health issues. To help prevent this, the FDA has set dietary requirements and standard range of intake when it comes to vitamins, minerals, and nutrients.

Guidelines for Minerals & Nutrients

RDA stands for Recommended Daily Allowance, and is defined as, “The dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular life stage and gender group.” The RDA levels represent the amount that it would take to prevent an acute disease and therefore are based on deficiencies and diseases. The RDA levels also assume that all of the nutrients being consumed are being fully absorbed, which is not the case for some people. Digestive imbalances such as Irritable Bowel Syndrome, Irritable Bowel Disease, Crohn’s Disease, diverticulitis, GERD, acid reflux, and Celiac disease can all contribute to your body’s ability to absorb adequate amounts of nutrients.

It’s important to know that a person could eat according to the RDA values, and still end up with a chronic disorder.

Even if you have only one nutrient that you’re deficient in, the vitality of your cellular network can be greatly affected. Every cell, organ, and system in the body requires specific nutrients and minerals to function optimally, and when one is depleted or deficient, there is a noticeable impact on the function of your body, right down to cellular efficiency. Pay attention to any symptoms or feelings that you experience daily, even if they seem “normal” or “nothing to fuss about”. Sometimes, a simple test and minor adjustment to your diet can work wonders to improve and resolve health issues.

What Contributes to a Nutrient or Mineral Deficiency

  • Your gut flora and digestive function
  • Your daily dietary intake and what foods are available to you
  • Where you live and the quality of the soil
  • Age (there are unique nutrient needs for each stage of life)
  • Pregnancy (potentially)
  • Some drugs such as diabetic medications and birth control can deplete nutrients
  • Genetic polymorphisms

Top 5 Most Common Nutrient & Mineral Deficiencies

  • Vitamin D
  • Zinc
  • Iron
  • B12
  • Vitamin A

How to Assess for Nutrient and Mineral Depletion

It is important to review your detailed daily and weekly diet with a medical professional. They will gather information about the individual foods, quality, and quantity you’re consuming regularly. You may be asked to complete a three-day or weekly food diary and bring it with you to your visit. It is possible that your physical well-being may be assessed which could include present or past markers within labs or by looking at other determinants such as your heart rate, blood pressure, eye health, hair, fingernails, skin, and scalp.

It is important to glean information about your digestion and listen to any symptoms you may be experiencing that could be a sign of nutrient depletion. These symptoms may be things like fatigue, muscle weakness or spasms, headaches, pain, numbness or tingling, constipation or diarrhea, skin imbalances, food cravings, hair loss, irregular menstrual cycles, weight loss, or dizziness. It is also possible to discover specific nutritional deficiencies by looking through past or present lab work.

Nutritional Strategies for Optimal Health

An overall healthy diet full of whole foods, adequate fruits and vegetables, appropriate fiber intake, adequate hydration, essential fatty acids, and a variety of proteins and amino acids will likely set you up to successfully meet the RDA values of all your nutrient & mineral needs. A whole foods-based diet can also be a powerful preventative for a number of illnesses such as diabetes, cardiovascular and heart disease, stroke, and even some cancers.

A healthy, balanced meal should look like ½ of your plate filled with fruits and vegetables, ¼ of your plate with a complex carbohydrate or whole grain (such as brown rice, quinoa, sprouted whole wheat bread, oats, whole grain pasta, or barley) and ¼ of your plate with a high-quality protein (such as soaked and sprouted beans and legumes, fish, nuts and seeds, tempeh, or organic, non-GMO tofu and limited high quality animal protein).

It may be useful to request basic vitamin & mineral labwork each year to note any acute deficiencies and track any patterns of deficiency over time. Important nutrients to keep an eye on include vitamin D, magnesium, zinc, iodine, B12, B6, vitamin A, calcium, iron, ferritin, and potassium. In many cases, these deficiencies can be addressed through dietary adjustments. In other cases, more support may be needed through supplementation.

Quick Nutrition Tips

  • Aim to consume at least 5 different colors of whole foods, fruits and vegetables daily
  • Consume half your body weight (in ounces) of water daily, up to 100 oz (can vary per person)
  • Eat a variety of protein sources, favoring plant-based proteins for the majority of the week, and consuming high-quality fatty fish twice per week
  • Consume adequate fiber daily. RDA for fiber is approximately 25-35 grams per day.
  • Always avoid tobacco use
  • Limit alcohol consumption to no more than 2-3 times per week
  • Avoid processed sugars and artificial sweeteners

If you’d like individualized support assessing your current dietary health and further recommendations to make your daily diet work for you and/or your family, consider scheduling an appointment with one of our naturopathic doctors. Dr. Viktoriya Beliy, ND, has additional training in Nutrition through her MScN and can support patients with additional dietary needs or extensive deficiencies. To speak with our staff about a New Patient visit, fill out an appointment request here.

References

Considerations for Secondary Prevention of Nutritional Deficiencies

Influence of Human Genetic Variation on Nutritional Requirements

Micronutrient Inadequacies in the US Population

Dietary Guidelines for Americans: 2015-2020

Guide to Creating a Healthy Plate: Harvard Health

Prevention of Chronic Diseases by Means of Diet and Lifestyle

Vitamin and Mineral Deficiencies in the US

Prescription Drugs and Nutrient Depletion: How Much is Known?

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By Richmond Natural Medicine
RNM Blog
Osteoporosis & Bone Health After 40

Our bones and their health is something most of us take for granted. Typically in the first forty years of life, very little goes awry with our structural body, and our bones maintain fairly good health. However, after age forty, we begin to see deterioration in our bone health and structural capacity among certain groups of people, especially women. Once this occurs it can be extremely challenging to both reverse and treat. In 2013 it was estimated that up to 10 million Americans have been diagnosed with osteoporosis, and about 80% are women. Osteoporosis is a very common issue with several contributing factors that affect the early deterioration of bone health. A naturopathic approach to osteoporosis and bone health takes into account all of the contributing factors, including genetics, age, diet, stress, exercise, hormonal changes, gastrointestinal health, and certain chronic diseases in order to create a treatment plan that works for each individual.

Bone Health 101

Throughout our lives, we are continually breaking down and creating new bone. Bone is a connective tissue that is built up by cells, called osteoblasts, which exude calcium phosphate. Osteoclasts, on the other hand, continually break down bone so that it is constantly renewed, so the bones we were born with are not the same throughout our lives. As our bones develop and grow, there is much more osteoblast activity (meaning we’re making new bone more quickly than we’re breaking it down). Approximately 6-12% of the adult skeleton is replaced each year through osteoblast activity.

Over time, the balance shifts so that there is similar activity between the osteoblasts and osteoclasts up until age 35 when skeletal mass peaks. Later in life – usually after forty – there is more osteoclast activity, which leads to more breakdown in bone and less creation of bone. This is a natural process. However, when this increase in osteoclast activity is combined with a deficiency in essential vitamins & minerals and with hormonal changes, osteoporosis can occur rather quickly.

Bones rely on calcium as their main mineral source. Most of this calcium should be obtained through our diet. Vitamin D is essential in the absorption of calcium, and most people are very deficient in vitamin D, thus making calcium absorption sub-optimal. Appropriate or balanced levels of estrogen, testosterone, and DHEA are also essential for calcium absorption because they are often decreased in post-menopausal women. Our digestion also matters because if we are unable to appropriately digest and assimilate calcium or vitamin D, it is challenging for the body to make new bone. Other minerals and nutrients such as silica, boron, and magnesium also contribute to healthy bone formation. Without these nutrients, and our ability to utilize them, our bone health can be suboptimal.

The main role of bone is to act as an anchor for muscle activity. The amount of osteoblast activity is roughly proportionate to the amount of physical exertion put upon it. Thus, weight-bearing exercise, walking, swimming, resistance training, and yoga are all highly encouraged for long-term bone health. Appropriate exercise also contributes to hormonal balance and can assist with keeping tissues healthier.

What Contributes to Osteoporosis?

Generally, people diagnosed with osteoporosis present with deficiencies in calcium, vitamin D, and sometimes other vitamins. In addition, people with osteoporosis tend to have unbalanced hormone levels. Some people may be lacking physical activity and exercise, and in some cases, there is a genetic component that can heighten the onset of osteoporosis when all other risk factors are also present. Women are much more likely to present with osteoporosis than men due to their specific sex hormones.

Diet also plays a role in bone health, and those lacking high-quality calcium, particularly from dairy sources, may be at risk for developing osteoporosis. Certain drugs, such as acid blockers, can impact our digestion, by preventing us from breaking down core nutrients and converting them into bone. It is crucial to remember that digestion and absorption are key to bone health. For this reason, people with certain chronic diseases that impact their digestion may be at a higher risk of osteoporosis. Even certain types of thyroid issues, such as hyperthyroidism, can inhibit the body’s ability to absorb calcium. Lastly, alcohol use and smoking also contribute to increased risk over time.

Symptoms of Osteoporosis

  • The sudden onset of severe back pain could be a compression fracture, which occurs when there is a general weakness in the bones caused by osteoporosis
  • Incremental back pain
  • Easily fractured or broken bones, especially in the wrists, hips, and spine
  • Stooped posture
  • Gradual loss of height

Naturopathic Approach to Osteoporosis

Your naturopathic doctor will be looking at the entire symptom presentation of your bone health, including your hormone levels, diet, exercise, stress, possible chronic diseases, and family history. They may also request your vitamin, mineral, and hormone levels to be assessed. Although bone issues and osteoporosis are extremely difficult to reverse, there are a lot of opportunities to support your bone health and keep it from worsening over time. A naturopathic approach will emphasize a healthy lifestyle that is individualized for each patient’s stress level, digestion and absorption pattern, exercise habits, and past illnesses. Each patient receives a customized Care Plan with nutrition recommendations that may include whole foods and a variety of protein sources, high-quality dairy, nuts and seeds, legumes, leafy greens, and healthy fats. Since hormonal imbalances can greatly contribute to postmenopausal osteoporosis, your naturopathic doctor may look at hormonal aspects that are impacting your bone health.

The treatment plan for osteoporosis will take time since we turn over bone slowly and thus rebuild bone slowly. Our goal is to create an improved structure of your body that is stronger to take on the demands of life in the coming years. Appropriate herbal support and/or supplements may also be recommended during this time, including vitamin D, calcium, magnesium, vitamin K, boron, silica, and zinc. Although multiple people may have the same diagnosis of osteoporosis, the naturopathic protocol will likely be slightly different for each person because our epigenetics and lifestyles are so diverse.

If you need support with maintaining bone health, or have a diagnosis of osteoporosis, consider making an appointment with one of our naturopathic doctors.

References

Effects of Estrogen on Calcium Absorption and  Serum Vitamin D Metabolites in Postmenopausal Osteoporosis. 

https://www.ncbi.nlm.nih.gov/pubmed/31161375 

Diet, Nutrition, and Bone Health

A Soy-Rich Diet and Osteoporosis Prevention

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By Richmond Natural Medicine
RNM Blog
RNM Classes are BACK! Seasonal Cleansing for Fall with Lindsay Kluge, MS, CNS LDN

Join nutritionist and clinical herbalist, Lindsay Kluge MS, CNS LDN, for the return of her popular Ayurveda-inspired, Seasonal Cleansing for Fall class at Richmond Natural Medicine.

Autumn is an ideal time to take inventory of your current nutrition habits while incorporating the bounty of new seasonal foods to enhance overall health, wellbeing, and connection to our environment. This class will review essential questions to ask before embarking on any new nutrition plan, provide steps to accomplish a sustainable, Ayurvedic cleanse, and offer guided recipes and tips to make it as healthy and enjoyable as possible. We will also discuss essential herbs to incorporate daily to support the body during the fall and winter months.

Expect To Learn

  • What is an Ayurvedic approach to seasonal wellness
  • How to choose a gentle cleanse that’s right for you
  • How to create a tailored cleanse that fits your needs
  • Which foods will balance the body
  • Which foods will gently detoxify the body
  • Foods that will match your personal energetic and constitution
  • How to stock the pantry to keep your nutrition plan seasonal and nutritive
  • How to cook prepare a classic, seasonal Ayurvedic tri-doshic dish
  • The differences between general diets, and individualized cleanses
  • 10 herbs to support each organ system during the fall and winter months
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By Richmond Natural Medicine
RNM Blog
A Naturopathic Perspective on Lyme Disease

Every year, some 30,000 cases of Lyme disease are reported by state health departments to the CDC, and this number has only increased steadily in the past 20 years.

What is Lyme Disease?

Lyme disease (most commonly from Borrelia burgdorferi, miyamotoi, hermsii and turicatae) are complex organisms that are transmitted to humans (and animals) via a tick bite. It has only recently, within the past 25 years, been under extensive study and clinical examination, as the number of those diagnosed with this disease increases every year. But the actual numbers of cases remain underreported meaning that there are more individuals who have Lyme disease without knowing it. This is because Lyme disease can disguise as other illnesses. According to the CDC, Lyme disease is the fastest-growing vector-borne disease in the United States and with more accurate research and projections is believed to be closer to 300,000 new cases diagnosed annually. The most concentrated population of those diagnosed with Lyme disease are in the Northeastern region of the US, however, every state has reported cases of Lyme disease. All along the East Coast, we find thousands of chronic cases of Lyme disease. With extremely complicated pathophysiology and varied presentations of symptoms, Lyme disease is one of the most challenging health issues facing us today.

The Borrelia species, as a whole, are extremely intelligent organisms known as spirochetes. These bacteria have a spiral shape which allows them to burrow or transport themselves more easily than other bacteria. There are over 100 strains of Borrelia in the US and 300 worldwide. Lyme disease is most commonly spread from the bite of an infected tick, specifically deer ticks in the Northeastern US, or the black-legged tick on the West Coast. Once the tick has bitten any area of the body, most officials believe it must be attached for 36-48 hours for the bacterium to infect the human body. However, in some cases research has shown transmission to occur within as little as 6-8 hours. This is why it is extremely important to check yourself for ticks every day, especially if you have been outdoors in woods, grasslands, fields or even your backyard, as a preventative measure.

Reasons for the Spread of Lyme Disease

  • Increase in tick populations
  • Decrease in natural habitats of tick-carrying animals (deer in particular)
  • Climate changes (potentially)
  • Epigenetics

Some medical treatments for Lyme disease have been built upon our understanding and treatment of another spirochete called Treponema pallidum, which is known to cause the disease we know as syphilis. This is because their replication and systemic involvement can be similar. But Borrelia can hide and have more nebulous or convoluted symptoms. The Borrelia organism is pleomorphic and evasive. It can cross the blood-brain barrier and “hide” in the central nervous system and in other tissues for weeks, months, or even years before activating a symptomatic reaction. Thus, the symptoms can show up slowly for some individuals whereas for others it can occur suddenly.

Some people are at higher risk of Lyme disease based upon their epigenetics. And in fact, spirochetes like Borrelia can upregulate nearly 350 genes within 24 hours. There are a number of immune enzymes or proteins that we inherit from our ancestors that serve as checkpoints to infectious diseases that enter our bodies such as syphilis or Borrelia. Some inherited immune proteins that can assist in watching over Borrelia include IL-10, TLR1, TLR2, CD40, MMP9, and TRAF1. This is important because based upon our environment, stressors, inheritance or what we call epigenetics we may be more or less likely to manifest Lyme disease. If these immune proteins decide to take a nap or they are less active due to inheritance or stressors, we may see that we are unable to fight bacteria like Borrelia. Thus, we could be more susceptible to Lyme disease.

Common Symptoms of Lyme Disease

The clinical presentation of Lyme disease is varied, and many people can experience some symptoms with the absence of others. Lyme disease can affect multiple body systems from the neurological system where we could see hearing changes or mental confusion to impacting the musculoskeletal system where we may see aches and pains.

Initial/Acute Infection

Upon infection, there can be an immediate response where there can be changes in the immune system. For some people, they may present with a fever or chills while the immune system and the inflammatory response initially respond to the pathogen. Others may see a red, inflamed area on the tick bite, surrounded by what some term a “bulls-eye” rash that may spread. The timing of the rash can vary where most show up within 2-30 days. But in other cases, this visual reaction on the skin may be completely absent. In this situation, a person may not even know they were exposed to a tick bite. Hence why Lyme disease can be elusive. In some of these cases, if the immune proteins do not engage appropriately there could be a suppression of the immune system, allowing for the infection to hide out where it can slowly take over the system or at some point could occur with a quick onset at a later time.

Systemic Inflammation

When the body experiences a foreign invader (viral, bacterial, etc), it stimulates a cascade of pro-inflammatory cytokines to address the invader, and this immune response also activates inflammatory pathways. In the case of the Borrelia organism, there is an increased response in inflammatory markers. The complexity of the infecting organism actually tweaks the immune system upregulating or heightening the symptoms of the body. It’s an unfortunate feed-forward cycle that mimics the presentation of many auto-immune diseases. The point is that if active it upregulates and makes symptoms worse and heightens the damage done with time.

Lyme can affect the nervous system causing severe headaches, joint and neck pain (arthritic presentation) with intermittent pain in tendons, joints, muscles and bones, result in loss of muscle tone in facial muscles (facial palsy), cause heart arrhythmias and rapid heartbeat (known as Lyme carditis), and in severe cases cause inflammation in the brain and spinal cord.

Connective Tissue Degradation

Borrelia travels through the body via collagen-based connective tissue, and can eventually cause connective tissue remodeling. This can affect the synovium and the myelin sheath of our nerves. Symptoms of this degradation include decreased muscle capacity, muscle weakness, hearing loss, facial palsy, and problems with memory.

Cardiovascular Symptoms

People with chronic Lyme seem to have poor blood circulation resulting in poor blood flow to the extremities (cold hands and feet). There may also be symptoms of heart arrhythmias and rapid heartbeat (known as Lyme carditis).

Secondary Symptoms of Lyme Disease

  • Liver detoxification issues
  • HPA Axis dysregulation & endocrine disorders which can impact sleep and hormones
  • Thyroid irregularities
  • Exercise intolerance
  • Weight gain or loss (most commonly weight gain)
  • Increase food sensitivities/allergies
  • Autoimmune issues

Our Approach to Lyme Disease

Lyme is a great mimicker. It can be misdiagnosed as other diseases that are very similar to rheumatoid arthritis, fibromyalgia, mold or toxic exposures, or multiple sclerosis. And in some cases, there can be what is known as “co-infection” which is where you may get more than one tick-borne illnesses from one tick bite. In many cases, whether it is Borrelia alone or a co-infection (such as Babesia or Bartonella), people live with undiagnosed tick-borne illness for years until their doctor finally lands on the right diagnosis. In any such case, our approach is always going to begin by listening to your story and learning about your symptoms – with or without a present diagnosis. We want to know when the first symptoms began and also learn more about how your body has responded to illnesses in the past.

The symptoms experienced from a case of Lyme disease can vary from person to person. There is no standard clinical presentation, therefore the response to medical therapies such as antibiotics and other treatments even including herbal medicine for Lyme is also variable. This makes an individualized approach essential in helping those with Lyme disease. Some people are responsive to antibiotics and others are not. Some do best with a combined Lyme regimen of pharmaceuticals and botanical medicine (pharmacognosy). Again, each person is different. Sometimes preparing and stabilizing a person with Lyme is first required before any specific Lyme protocols are initiated. This is because some people can get far worse if their body is in a depleted state. Many people struggle with proper detoxification such as phase I and phase II detoxification and this must be improved first. Thus, identifying what is best for you is imperative.

At this time there is no perfect test for Lyme disease. However, research has found the best option to be the Western Blot. This is because it has the lowest rate of false-negative test results. Even if you have been prescribed antibiotics by your PCP or specialist or if for some reason you have failed antibiotics it is important to know there are additional options to help those with Lyme disease. In fact, there are additional therapies including supplements and pharmacognosy that can support the central nervous system, connective tissue, immune system, gut and digestion, cardiovascular, inflammation pathways, and pain management.

Often, the symptoms of Lyme disease shift and change, and your naturopathic doctor may want to see you routinely, perhaps twice a month, to continually check on your health. Weather, stress and other illnesses can also impact Lyme disease. Secondary areas of support that can be addressed can include weight management support, nutritional recommendations, energy and stamina support, liver detoxification, and supporting any side effects caused by current medications or treatments. We also work with your other health care providers to have a collaborative and supportive plan. When you have an active or chronic diagnosis of Lyme disease, the bacteria can be so variable where you may need different support at different times. In fact, there can be seasonal and hormonal shifts that can improve or exacerbate one’s Lyme disease. Thus, we will work with you if you have seen such seasonal or endocrine trends like this in the past. The goal of naturopathic medicine in these cases is to work collaboratively as a team to enhance your quality of life, address your unique symptoms and to find the strengths and weaknesses of your body that can allow the immune system to engage differently.

If you or a family member suspect the presence of Lyme disease, or have an active or even chronic diagnosis of Lyme disease, and are looking for comprehensive, holistic support, consider scheduling an appointment with one of our naturopathic doctors at Richmond Natural Medicine by calling our office at 804-977-2634 or filling out an Appointment Request Form here.

Our Naturopaths That Work With Lyme

Dr. Leah Hollon, MPH, ND, CEO, Owner

References

Centers for Disease Control and Prevention

Educational Materials on Lyme Disease

Harvard Health: Lyme Disease Presentation, Prevention, and Diagnosis

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3232652/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2827415/

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By Richmond Natural Medicine
RNM Blog
Homeopathy For Pain

A constitutional homeopathic remedy can help ease chronic pain and improve quality of life. Homeopathics are selected by understanding details of the pain as well as who the person is as a whole.  

According to the National Institutes of Health, pain is the most common reason people seek care in the United States. In addition, pain impacts more individuals than heart disease, diabetes, and cancer combined*. Much like any other chronic illness, chronic pain presents in many ways. Ten different women can be diagnosed with rheumatoid arthritis and feel pain but each may need a different homeopathic preparation based on their personal experience of symptoms. Homeopathic remedies are a gentle, yet powerful form of medicine that is safe to incorporate alongside pharmaceutical pain medication.

However, you’ll be surprised to find that when using homeopathy to aid in pain management it’s common to become less reliant on over-the-counter or prescription pain relievers over time. The naturopathic approach to pain means that your ND may use homeopathy to support both you and your pain, as opposed to just focusing on the pain.

The Basics of Assessing Pain

The following questions help us gather a basic understanding of your pain and may sound familiar to you. Monitoring changes in these parameters over time can help us track your healing:

–    Where is your pain?

–    When did it start? Was there an event you can recall that may have caused it?

–    Have you felt this pain before?

–    What makes it feel better or worse?

–    What does it feel like exactly?

–    Does your pain radiate anywhere? How severe is your pain?

–    Is there a time of day that it feels better or worse?  

Beyond the Basics

In supporting pain through homeopathy, we have additional elements to consider. Here is a sampling of what kinds of questions a naturopathic doctor may go on to ask you about your pain:

–    Movement and position: With pain, are you compelled to stretch and massage the area or are you averse to touch or pressure of any kind? Maybe you want to apply intense pressure and hold the painful area tight to avoid any jarring. Maybe you need to keep moving your body in a restless fashion to obtain some relief.

–    Speed of onset: Does your pain come on slowly or does it present suddenly?

–    Other symptoms: Are there other organ systems in the body that get aggravated in some way alongside the pain? For example, a patient may always get a fever with their pain or may experience relief from pain after diarrhea.

–    Sidedness: Is the pain always on the left or right side of the body? Did it once begin on one side and migrate to the other?

–    Mental/emotional component: When you’re in pain, do you want loved ones close or would you prefer to be alone? If someone consoles you, do you feel better or aggravated? With your pain, do you tend to feel particularly weepy, sad, angry or depressed?  

–    Environment and stress: Is there a particular social situation in which you feel your pain flare before or after?

Remedy Profile: Arnica

Many people are coming to understand that arnica can be used to help bruising-type pain or to heal strains and sprains. While this is true, there are many other remedies that can also support those symptoms. Looking closer at arnica, you’ll see when indeed it may be the indicated remedy and also recognize that it’s not always what’s best.

When someone has a pain that can be helped by homeopathic arnica, they will express physical, mental and emotional symptoms in a particular way*. After enduring an acute injury, there will be a feeling of shock and a strong aversion to having anyone touch the painful area. Due to the shock, the person may feel strongly that they can help themselves, even if there is a significant trauma present. With arnica, this person will return to being more in their body. Someone with chronic pain, like arthritis, who will benefit from arnica, often has a history of a shock or trauma. However, if they want that area touched and are seeking support from others, arnica is not our remedy!

To learn more about how naturopathic medicine and homeopathy can help you experience less pain and greater ease in your body, call our office at (804) 977-2634 or send us an appointment request here. RNM also offers additional services such as herbal medicine, acupuncture, and craniosacral therapy that are excellent complements to homeopathic support.

Read More About Our Use of Homeopathy

  1. https://richmondnaturalmed.com/homeopathy-2/
  2. https://richmondnaturalmed.com/classical-homeopathy-as-a-naturopathic-treatment/

Resources

  1. https://report.nih.gov/nihfactsheets/ViewFactSheet.aspx?csid=57
  2. https://nesh.com/what-is-dr-paul-herscus-cycles-segments-approach/

 

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By Richmond Natural Medicine
RNM Blog
How Does Vitamin D Affect Immune Health?

Recent research suggests that Vitamin D plays a bigger role in our immune health than we earlier thought.

In February 2017, an analysis was published that suggests Vitamin D supplementation plays a moderate role in the prevention of colds and flu. In addition, the research supported that Vitamin D can help reduce the risk of respiratory infections among populations that lack adequate sun exposure and it’s naturally existing dose of Vitamin D. The analysis reviewed over 25 different studies with over 10,000 participants and found that there was a significant reduction of likelihood to develop respiratory infections of about 10% for those that did not get the recommended 600IU’s of Vitamin D but had begun supplementing with Vitamin D.

Sources of Vitamin D

In the United States, many foods are already fortified with Vitamin D. Most dairy products, some cereals, and fish oil supplements can be found to have added Vitamin D. It is also a common addition to multivitamins in doses of approx. 400IU. As a result of natural sun exposure, the body produces its own Vitamin D. However, this varies dramatically depending on the amount of time you spend outdoors daily, the season, and the region where you live.

Recommended Daily Allowance (RDA)

In 2010 the official RDA for Vitamin D was established as 600IU’s for adults daily. These guidelines were set forth mainly to ensure adults get enough vitamin D for bone health and optimal calcium absorption. But with new research coming out every year since, and more research needed overall, the guidelines may shift as we start to see the beneficial role that Vitamin D plays in a multitude of other body functions like immune support.

How Can Richmond Natural Medicine Help?

If you have questions about your specific dietary requirements for Vitamin D, schedule an appointment with one of our Naturopathic Doctors to discuss your nutritional intake and to explore new ways of boosting Vitamin D intake daily. Our Naturopaths use an individualized approach to supporting their patients on their life-long health journey. Call our office at 804-977-2634 to schedule your first or next visit or send us a message here.

Our Doctors Specializing in Diet & Nutrition

Dr. Viktoriya Beliy, ND, MScN
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