Maintaining a healthy gut is key to maintaining one’s emotional health.

It is often obvious how foods affect our physical health, like when we eat that chili dog and, lo and behold, heartburn happens pretty immediately afterwards.  Or if we eat a food that we are intolerant or allergic to, all manner of physical symptoms pop up like headaches, diarrhea or skin rashes.  What is not always so tangible is how diet affects emotional health.

Eastern Vs Western approach to nutrition

In traditional Chinese Medicine, food is categorized as nourishment and medicine for building qualities of our bodies. Ayurveda knows that foods are more prescriptive for doshas, and also for tastes and energetics. Opposites treat opposites and like increases like. Western/American nutrition really breaks food down into little measurable parts. We focus almost entirely on calories and carbs and fats rather than the actual entirety of the food itself, which makes the whole nutrition and nourishment picture very out of focus. When we talk about a foods affect on our emotional wellbeing, we have to look at two parts: The physiological/hormonal piece, and also the energetic, constitutional balancing aspects of foods (which you can find here).

How Food Affects our Mood Hormones

Remember a time when you might have been upset, stressed out or sad, and food just seemed to make everything (temporarily) better? Emotional eating is one of the most common habits and crutches with how people deal with their emotional ups and downs. It’s not just a menial response – it’s mainly a gut and hormonal one. Your gut contains neurons and other cells that act like a brain to control digestion and metabolism. This “brain” is connected to the brain in your head by nerves, and can also influence the brain by releasing hormones. Signals from the gut influence appetite and reward pathways in the brain as well as regions involved in stress and emotion and sense of self. Neurotransmitters are messenger molecules produced by nerve cells to communicate and control almost every function in the body including our mood. One of the most powerful ways to influence our neurotransmitters is through our food choices. And, of some profound importance, several of your mood hormones are manufactured in your gut (not your brain!).

This makes the importance of maintaining a healthy gut key to maintaining a healthy emotional state, and what we eat is extremely important to maintaining a healthy gut environment. Many of our neurotransmitters are made from amino acids which we can only obtain from food (like tryptophan, lysine, taurine, phenylalanine, leucine etc). Without these amino acids from our food, we would not be able to make our essential mood hormones such as dopamine, nor-epinephrine and serotonin. Serotonin is the neurotransmitter associated with feelings of wellbeing and happiness, while dopamine is the pleasure and reward neurotransmitter. A huge percentage of your serotonin is manufactured in your gut, and foods with a higher ratio of tryptophan to leucine and phenylalanine increase production of serotonin (such as bananas, papayas and dates).

Inflammation is also a major contributing factor to our production of mood hormones, and lifestyle is about 90% of the inflammation problem.  The foods we eat can either increase inflammation, or help to balance it. When we have increased inflammation from our life or from the foods that we eat, it increases the production of cortisol (our main stress hormone) which itself is inflammatory to our gut health and increases blood sugar through gluconeogenesis and suppresses immune function. Imagine how your mood can change when your blood sugar is unbalanced, or when you’re chronically depleted and ill. There are altered patterns of cortisol secretion in many conditions associated with stress including PTSD and Major Depressive Dissorder (MDD).

Foods that can balance inflammation and hormones and support gut health

So what foods can we incorporate on a daily basis that can balance our emotional health and support over all gut function? Foods that are high in anti-inflammatory nutrients such as fresh fruits and vegetables, fish, walnuts, flax and whole grains are a good place to start. Anti-inflammatory spices like ginger, sage, turmeric, chili peppers, black pepper and cumin are also great additions. Omega-3 fatty acids are essential for proper hormone health and are essential because your body does not make them – we have to get them from foods. Increasing our fish intake to three times a week (salmon and cod being some of the best) as well as adding flax, chia, hemp and walnuts to our diet is a good place to start.

This is only the tip of the iceberg when it comes to how diet affects emotional health. The rabbit hole of tracking how foods are broken down to manufacture mood hormones is expansive and extremely complex, however a basic understanding can greatly enhance our chances of maintaining a healthy emotional state.

If you’re still curious about how it all works, or what foods are appropriate for you, consider making an appointment with one of our practitioners to understand how this all ties together for you.  Please contact our office at (804) 977-2634 to book an appointment.

The purpose of batch cooking is to categorize your recipes for the week, get familiar with their ingredients and maximize your time to have several prepared meals throughout the week.

It’s precisely this time of year when calendars start to fill up with traveling, hosting, after school productions, work parties and gift shopping when most of us “fall off the wagon” with general dietary habits. But not to worry! With a little forethought and 1-3 hours each week, you can batch cook several meals that can tide you through even the busiest weeks, and keep you feeling nourished and on track with your nutrition goals. 

Tips for staying on top of your batch cooking game over the holidays.

1. Look at your calendar 1 week ahead. How many nights / mornings / lunches are you going to need a quick, healthy meal? This is how many meals you’ll need to prep.
2. Pick out 1-3 meals that you’d like to have for the upcoming week, whether it’s a breakfast, lunch or dinner.
3. Review your recipes for these meals, and on a weekend gather all of the ingredients.
4. Set aside 1-3 hours on a weekend or free afternoon to batch prep these meals all at the same time.
5. If any require time in the oven, you can cook them at the same time, to save time.
6. If any have overlapping ingredients, you can prep them at the same time to save time.
7. Store in glass containers for up to 1 week for quick meals on busy nights
8. If you’re hosting meals – prep your ingredients to make the night of cooking go more smoothly. Pre-chop and prep veggies, mix batters ahead of time, marinate 1-2 days in advance if needed, and make side dishes early if applicable.

Favorite batch cooking staples:

• Veggies : Kale salad, roasted root vegetables, butternut squashes, seasonal salads.
• Whole grains: Pots of quinoa, barley, brown rice or cous cous to add to meals
• Proteins: Whole chickens, basil marinated tofu, hard boiled eggs, nut butter balls.
• Crock pot meals, soups, stews and one pots: Chili, chicken soup, Kitchari.

Batch cooking does take a bit of time to plan, and some forethought to create. Even if you don’t have anything on your schedule for the week, it’s always a good idea to have at least one batch cooked meal or portion of a meal (like a veggie, a protein or a whole grain) prepared for when unexpected events come up and you need a healthy meal / addition to a meal in a rush. The biggest reason for holiday weight gain, digestive upset and feelings of dietary guilt stem directly from our diets being out of whack for weeks at a time. But with even minimal planning and 1-3 hours a week of prep, you can take back control of your weekly meals, and keep your body feeling nourished and strong through the end of the year!

If you need individual guidance and support to keep your nutrition plan on track for the holiday season, consider an appointment with one of our practitioners.  Contact our office at (804) 977-2634 to learn more!

In the spirit of naturopathic medicine week (October 7th-13th), we want to share all the wonderful things naturopathic medicine has to offer.  Here at Richmond Natural Medicine we are thrilled to offer compassionate naturopathic care to the Richmond community and the surrounding areas.

Naturopathic Medicine: What is it?

At the core of naturopathic medicine lies the body’s ability to heal itself.  This means that the body is always working to restore normal function or balance within all systems. Your body is working for you not against you, intelligently guiding us towards health and healing.

Symptoms of any illness serve as an indicator that there is an imbalance within the human body. Your body works to communicate with you that it is not functioning as it should.

The imbalance could be cumulative or based on a lack or excess of nutritional factors, daily habits, infection, or environmental issues. These imbalances are usually obstacles in the way of the body’s healing ability that need to be addressed.

Naturopathic medicine works to support the body in dealing with these imbalances in a more comfortable and efficient way. It works with the body, helping to rebalance the issue. The goal is to find the cause of the imbalance, using the symptoms as a guide to help find the cause of the disease.

For more information about naturopathic medicine click here.

Wondering about the difference between naturopathic and functional medicine? Click here.

The foundational six principles of Naturopathic medicine

1. Let nature heal: The body has innate wisdom to heal itself! NDs help to remove barriers that may be preventing wellness and support the body with what it needs to heal.
2. Identify and treat the cause: Rather than symptomatic treatment, NDs look for the underlying cause of illness.
3. Do no harm: NDs use the least invasive, non-toxic, and minimal doses to support the body in the healing process.
4. Doctor as teacher: Empowering patients is important to NDs.  The best way to do this is by providing our patients with thorough understanding about their concerns, the treatment, and answer any questions they may have.
5. Treat the whole person: Viewing the body as an integrated whole in all its physical, mental, emotional, and spiritual dimensions.  
6. Prevent illness and preserve health: Our focus is on health, not just symptom or disease management, but true wellness and disease prevention.

About our Doctors

A Naturopathic Doctor (ND) is an expert in natural medicine. They blend natural, non-toxic therapies under current advancements in the study of health and human systems. They cover all aspects of family health and utilize cutting-edge medical knowledge and tools to resolve a client’s health concerns.

Naturopathic doctors work alongside their patients, as partners, taking the time to listen to their needs and ensuring they are part of the health care solution. NDs provide clients with the time, space, and answers they need to show they are cared for and supported.

Read more about our practitioners here.

Not near Richmond? No problem! Find an ND near you by clicking here.

What to Expect From Your Visit with a Richmond Natural Medicine Naturopathic Doctor

Clients will spend more time with their naturopathic doctors to develop a strong doctor-patient relationship. Initial consultations, as well as subsequent appointments, last longer than is anticipated from a medical doctor.

This allows the ND to gather information about your past and present medical history. They will ask for details about current concerns, but will also ask in-depth questions to gain an overall picture of the client, their lifestyle, their habits, and outside influences which may be impacting their overall health. Current diet, medications, stress levels and long-term health goals will also be discussed. The lengthier appointment times allow an ND to create a trusting, healing environment in which clients feel at ease and able to express their concerns from physical, mental, and emotional perspectives.

Richmond Natural Medicine currently has seven Naturopathic Doctors and is proud to be the largest Naturopathic Medical Practice in Virginia. All our NDs are highly trained with graduate degrees in Medical Training from one of seven the nationally accredited Naturopathic Medical Colleges in North America. You can learn more about the schools and training at Association of Accredited Naturopathic Medical Colleges.

Do you have more questions about Naturopathic Medicine? Check out our Frequently Asked Questions on Naturopathic Medicine.

Fall can be a busy time of year, and taking advantage of your crockpot recipes can save everyone loads of time in the kitchen prepping, planning and making meals on otherwise busy nights.

Tis the season to break out the crock pots and indulge in the savory nourishing goodness that are soups, stews, chili’s, broths and one pot meals.  The practitioners here at Richmond Natural Medicine are big fans of using crock pot and soup recipes to tide us through busy days (or weeks), and we often exchange recipes amongst ourselves, usually after smelling or seeing what the other has brought in for lunch.

Here is a little glimpse of some of RNM’s favorite crockpot recipes during one of the coldest and busiest months of the year:

Simple Meatball Pasta Sauce

Throwing meatballs (ground beef mixed with salt, pepper and any other desired spices like oregano or garlic; rolled into balls) with a jar of tomato sauce in a crock pot and set on low for 6-8 hours.

Easy Chicken for the week

4 Chicken breasts with a jar of salsa on high for 4 hours is an easy pulled chicken to add to any meal

Savory Beef & Vegetables

– 1-2 pounds grass fed beef roast, salt and peppered  

– 1/2 cup salsa

– 1/4 cup organic sour cream

– 6 organic garlic cloves chopped

– 1 organic yellow onion chopped

– 1/2 head of organic purple cabbage chopped

– 1/2 cup filtered water

– 1/2 cup chopped organic cilantro

– 1/2 cup chopped parsley

Place everything in crock-pot on low heat overnight (8 hours). Salt and pepper to taste. Enjoy by itself or over rice, if desired.

Soups, Broths and One Pots:

Slow Cooker Korean Grass Fed Short Ribs

Sprouted Mung Bean, Sage & Butternut Squash Soup

Lentil & Sausage Soup with Kale

Quick Red Lentil Curry with Spinach

Cauliflower, Kale + Chickpea Curry Pot

Miso & Ginger Butternut Squash Soup

Golden Immune Broth

Many of these recipes make at least 4 servings (or more!) and save well packaged in glass containers and frozen for additional meals.  If you are looking for additional recipes or dietary support, contact our office at (804) 977-2634 to book an appointment with one of our practitioners.

Sleep is the body’s rest and repair time, allowing all of the body systems, nervous system and mental state a chance to recuperate and heal. Imagine the stress and cumulative damage that can be caused by sleepless nights, and the frustration that ensues when a good night’s sleep cannot be achieved.

Several million people in the world suffer from disrupted sleep patterns which is often the core of many secondary health concerns. Epidemiological studies suggest that 35% of the population has reported chronic insomnia.

Herbs have a LONG history of traditional use and now also have the scientific studies to back them up. You can find almost any information on the internet today, and much of it is confusing and conflicting information.  Remember the dosing on herbs is important, so follow directions on labels carefully.

Hops (Humulus lupulus):

This is a great herbal allie for the Yosimite Sam type – lots of excess heat in the system, agitated energy, irritated brain and tight jittery muscles before bedtime. This is a traditional, hypnotic sedative helping folks wind down before bedtime. The yellow, pollen-like grains are called Lupulin which contain most of the active compounds, so when you’re purchasing teas or tinctures make sure you get it as fresh as possible.

Dose on tea: 1-3grams in 2 cups hot water. It doesn’t taste great, so adding a little honey will help a lot.
Dose on Tincture: 1-2ml in a little water before bedtime.

Valerian (Valeriana officinalis):

This is for the lazy, despondent and heavy/tired feeling person (weight of the world syndrome). They still have so much on their plate they can’t let it go before they go to sleep. This has a very relaxing effect on the brain and an affinity for GABA receptors. Adenosine and GABA are quieting to the brain, and valerian targets these receptors (while alternatively, caffeine blocks these receptors). Valerian relaxes tense muscles and eases skeletal tension.

When buying the tea, you want a lighter brown/tan, not a dark brown. The roots are heat sensitive, so look for light color for good quality. Just a word of caution, valerian is certainly not known for a pleasant taste. Be prepared for a funky taste, and adapt the flavor with honey, peppermint leaves or lemon as you see fit.
This herb is VERY dose dependent, with smaller doses being stimulating and larger doses being sedating.

Dose:  Aim for 2-3 grams for a sedating effect in tea or capsule form.

Passionflower (Passiflora incarnata) :

This herb is ideal for those who wake up in the middle of the night and start making a laundry list of things to accomplish tomorrow. I consider this the ultimate “monkey mind” herb to keep by your bedside in tincture form. Tinctures (also known as hydroalcoholic extracts) work more quickly than teas, so taking 1-2 milliliters in a little water when you wake up at night really helps calm that monkey down and get you back to sleep quickly.

Dose:1-2 milliliters in water when you wake

Linden (Tilia spp):

This is a fantastic herb to help re-calibrate your circadian rhythm in the evening if you’re feeling a little off, maybe from shift work or traveling. Taking this in tea form at night will help to reinforce what the body will naturally do on it’s own circadian clock. It also has an affinity for the cardiovascular system and is helpful when people have anxiety around sleep, whether for insomnia reasons or bad dreams. Linden is a great choice for kids!

Ashwagandha (Withania somnifera):

A traditional Ayurvedic herb, ashwagandha has many uses depending on its preparation. When boiled as a tea in a fatty milk (whole milk or coconut milk), the active medicinal constituents are extracted making it a wonderful relaxing nighttime tea. This has a warming and sweet energetic offering; that wrap-yourself-in-a-blanket feel. Ideal for the “tired and wired” person who may be brand new parents or the over worked student.

Dose: 1 Tablespoon in 1.5 cups of milk to decoct the herb (that means you boil the herb in the liquid in a covered saucepan for 15 minutes).

For further reading, check out these studies and traditional uses of “sleepytime” herbal allies:

• Sleep Disturbances, Quality of Life & Ethnicity
• Cognitions & Insomnia Subgroups 
• Valerian extract and sleep quality
• Challenges to Sleep Medicine

If you have stubborn sleep disturbances and you’d like support, please contact our office at (804) 977-2634 to learn about our individualize approach to getting a good night’s sleep!

Give yourself plenty of time to prepare, and know that any day is the perfect day to make a positive change.

There are literally hundreds of things you could do, and thousands of resources out there telling how to overhaul your diet and or lifestyle. Many folks feel like the “all in” approach is the only way they can make this work and they have difficulty taking baby steps because they have not made a plan. Remember, it may have taken you years to get where you are now. It may take another year to get you back into balance, so patience and small steps are really the key practice.

Here are some of my tried and true tips for changing one’s health plans and staying on course:

1. Set some short and long term goals. 1, 3, 6 and 12 month health goals are a great benchmark strategy to keep you on track and not so overwhelmed.
2. Write down your motivation for making this change in the first place. Keep this in a place where you see it regularly (on the fridge or the bathroom mirror is a useful spot).
3. Try not to make all of your goals or changes about food. This can really draw a bitter wedge between yourself and food happiness. Health encompasses nutrition (obviously) and also community, spiritual practice, your emotional state, your job, your hobbies, your family, your sleep/dream time and exercise/movement. Pick a few extra areas here to focus on and make some positive changes and goals for each.
4. Make sure you have resources to make your goals attainable such as food markets that sell appropriate foods for you, parks, gyms or yoga studios you feel comfortable with, available practitioners/nutritionist/health coaches/doctors to guide you through areas you are not familiar with, and books or website that you can count on for credible information.
5. Find an accountability partner to either go through this change with you or someone to check in on you to hold you accountable and keep you on track.
6. Find daily inspiration to keep you motivated. This can be pictures of joyful things, blogs that really inspire you, really delicious recipes that you keep on hand or mantras every day to repeat to yourself.
7. Start small. Take one step at a time or one step every month to focus on. Really get comfortable with one major change before you move on to another. For example, if one of your long term goals is eliminating sugar, try this for one month and really focus on this task before taking on your other long term goal of also going gluten free. Taking on too much can be extremely discouraging if you don’t have the time, resources or will power to get yourself through. The next month you can take on starting a weekly yoga practice or joining that meet up group you’ve been eying.
8. Plan it out. Look at your calendar and set a start date. You may have already come up with a great plan, set your goals and stocked your pantry…and if it’s right before the holidays and you feel like you’re going to struggle right from the get go, maybe start at a more appropriate time. It’s OK to wait until you feel completely ready to make the commitment.
9. Focus on things that are going well, not what you are doing without. It’s really easy for folks to lament the discontinuation of 2 hours of couch time at night or sugary pastries or even the hourly cigarettes. Make a point every day to take note of what’s going really well and be grateful for the little things (like the beautiful weather, the project at work that went surprisingly well or the beautiful family you come home to every night)
10. Ask for help when you’re struggling. Breaking habits and making new habits is no small task, and it’s completely normal to feel lost and overwhelmed and ready to throw in the towel. It’s at these times when you need people to cheer for you, throw some extra inspiration your way and keep you on track. It’s also helpful to have an honest look at your goals and make sure they’re reasonable and change them if you need to.

If you are interested in beginning your journey towards positive change, please contact our office at (804) 977-2634.

If you thought your fingerprint was the most identifying thing about you  – wait until you dive into the vast expanse of your gut microbiome.

The remarkable importance of our gut health as it relates to both disease and wellbeing is an area of medicine that’s only scratching the surface now, and amazing research is coming to light. The human microbiome (which emcompases ALL of our microbes, probiotics and genes) is extremely vast, and is estimated to have a surface area of an entire tennis court. Imagine all of that internal space interacting with the outside world around us.

Our gut is the major way that we interface with the environment that nourishes us.

Through the foods that we eat, the environment we live in, the air we breathe, the water we drink and the pollutants that surround us – the gut microbiome is in contact with all of it. Within our gastrointestinal tract, the collective human gut microbiotia contains over 35,000 bacterial species including fungi and yeast, protozoans and archaea. The intestinal tract alone outnumbers human cells in our bodies by ten to one (some 100 trillion microorganisms). So, in reality, we are ten parts bugs and one part human (cells). Without all of these beneficial bugs, our interactions with the outside world would be much harsher, and we would be subject to almost every passing illness that came our way. This incredible microbial diversity is what is keeping us alive and resilient, and much of our time and attention should be paid to maintaining that diversity and overall balance.

Not only is the gut microbiome essential for our immune protection and digestion, it houses an entirely separate nervous system (the Enteric Nervous System), that operates completely independently from the central nervous system yet communicates directly with it.

The enteric nervous system is extremely active, and 90% of the signals passing along our vagus nerve come from the enteric nervous system including most of our emotional (or “gut reaction”) communications. Not surprisingly, several of our mood hormones are manufactured in our gut (not the brain) including serotonin and dopamine, and our emotional health is dependent on our ability to manufacture these hormones daily. Disruption on the gut microbiota has been linked to mental health conditions, addiction behavior, and even anxiety and depression. This is a common occurrence when folks have been on several rounds of antibiotics over a short time. The antibiotics wipe out the beneficial gut organisms, leaving the body exposed to illness and depleting the immune system, and without proper re-population of the probiotics afterwards, it takes several months (and even years) to regain what was lost.

These carefully curated and symbiotic bacterias in our gut are essential in managing appropriate digestion, including absorbing and metabolizing nutrients in our foods, mediating our immune response to external pathogens, continually developing and repairing our immune system, and creating an intestinal barrier function and overall regulation from the external environment.

Bacteria in the body is not only healthy, but also necessary!

The human microbiome can be likened to garden soil (you can read more about that here). Basically, you want your garden soil to be rich in nutrients, full of beneficial critters like earthworms and bacterias, and you need lots of sunlight and good quality water to keep that soil fresh, hearty and teeming with life. Good soil is essential for good produce. Without all of these environmental inputs, you end up with anemic and nutrient devoid produce. The same can be said when nourishing your gut microbiota. You need diversity in your flora/bacteria (from exposure to lots of different environments and foods), you need perpetual high quality nutrients absorbed from your foods, uncontaminated water, and exposure to the outdoors (especially vitamin D from sunlight). Without all of these inputs, the body becomes weak, absorption of nutrients is compromised and we end up developing disease. This is a constant process, and something we should be thinking about every single day with the lifestyle choices that we make.

Here are some ways to tend to your gut microbiome on a daily basis to continually support your gut health:

• Eat fresh, nutrient rich, whole foods every day (the more colorful, the better!)
• Consume fermented foods daily including sauerkraut, kimchi, kombucha, miso, yogurt or kefir. Fermented foods have naturally occurring probiotics in them.
• Decrease your stress level. Cortisol (our stress hormone) is inflammatory to the gut over time. Decreasing stress = decreasing inflammation in the gut.
• Supplement with a good quality probiotic that has at least 10+ bacterial strains.
• Avoid foods that cause pain, discomfort, gas, bloating or irregular bowel movements.
• Drink filtered water every day. At least half your bodyweight (in ounces) is recommended.

If you are experiencing any digestive issues or are simply looking to improve your gut health, please contact our office at (804) 977-2634 to schedule an appointment with one of our practitioners.

What is PCOS?

PCOS is one of the most common women’s health concerns affecting hormonal balance. The syndrome involves an excess of androgens (what we know as male hormones: testosterone, DHEA), menstrual irregularity, and cystic ovaries.  

Approximately 5-10% of women ages 18-44 years old are affected by PCOS.  Because the criteria that are used to diagnose PCOS are still changing, the exact number is unknown and difficult to estimate. 1 2

What are the criteria to diagnose PCOS?

To be diagnosed with PCOS, a woman must present with two out of the three Rotterdam criteria: 2

• Oligo or anovulation (irregular menstrual cycles)
• Hyperandrogenism (clinical and/or biochemical)
• Polycystic Ovaries (on ultrasound)

What are the signs and symptoms of PCOS? 1 3

• Menstrual Irregularity:
  • Delayed onset of first menstrual cycle
  • Infrequent or absent menstrual cycles
  • Infertility (lack of ovulation)
• Hyperandrogenism:
  • Acne
  • Hirsutism (excess coarse male pattern body hair growth – common on the upper lip, chin, chest, and below the belly button)
  • Thinning hair
  • Skin tags, patches of skin that appear dark brown/black
  • Elevated testosterone and DHEA
• Metabolic Issues:
  • Weight gain (40-85% of women with PCOS are overweight or obese)
  • Sleep Apnea (short periods where breathing stops while sleeping)
  • Insulin resistance (blood sugar imbalance)
• Mood dysregulation:
  • Depression
  • Anxiety
  • Eating disorders

Women with PCOS are at Increased Risk for: 1 3

• Metabolic Syndrome
• Type II Diabetes
• Obesity
• Heart Disease and High blood pressure
• High cholesterol
• Mood disorders
• Endometrial hyperplasia and endometrial cancer

What causes PCOS? 1 3

Currently, the exact cause of PCOS is unknown; this is due to the fact that there are a number of factors that contribute to the development of PCOS.  Genetics do play a role, you have a greater chance of developing PCOS if your mother or sister have it. Excess inflammation, body weight and insulin/blood sugar imbalances also contribute to PCOS.  

How is PCOS treated?

There are a number of medications often prescribed to treat the symptoms of PCOS, these may include birth control pills to regulate your menstrual cycle, spironolactone for the excess hair growth, metformin for blood sugar balance, and/or clomid to induce ovulation.  These are all symptomatic treatments, that do not exactly get to the root cause of the issue. 4

The naturopathic approach to PCOS is quite different.  We look into your whole health history to find out what may have lead to this imbalance in the first place. We will review what lifestyle factors and stresses may be obstacles to your healing. Lab work and imaging will also be reviewed to guide us in rebalancing the endocrine system.  Treatment will include education around lifestyle and dietary changes that can support your body.  And we may use tools including herbs, homeopathy, vitamins, and supplements to regulate your hormones, blood sugar, and mood naturally.

Types of therapies may include:

• Diet and Lifestyle Support:
• • Dietary assessment and adjustment to focus on whole food diet with adequate protein, vegetables, and healthy fats to balance blood sugars, lower cholesterol and modulate weight.
    • Loss of 5% of body weight has been shown to decrease symptoms associated with PCOS. 4

• Herbal Support:
• • Liver supporting herbs such as milk thistle, white peony, or dandelion root may be used to aid the liver in metabolizing and regulating hormone balance.
  • Hormone modulators like chaste tree or saw palmetto may be used to decrease testosterone and balance female hormones.
  • Adaptogens like eleuthroccocus and licorice may be used to buffer your bodies stress response and decrease the impact extra cortisol (the stress hormone) has on blood sugar.

• Vitamin, Mineral, & Nutrient Support:
  • B vitamins are important in all biochemical reactions in the body, they are involved in hormonal metabolism and they feed the adrenal glands (the stress managing gland).
  • Mineral support including magnesium, zinc, chromium and other trace minerals. These minerals play a number of roles in the body, from blood sugar and hormone balance, to proper heart and brain function.
  • Omega 3 Essential Fatty Acids are anti-inflammatory and play an important role in hormone production and modulation of cholesterol.

These are just some of the many options and treatments that may be used in the natural treatment of PCOS.  Naturopathic treatment plans are extremely individualized and are unique to each patient.  Reminder: we are treating the person not the disease.

Disclaimer: This advice is for informational purposes only. It is not meant to replace a consultation with your healthcare provider.  Your naturopathic doctor will choose individualized therapies that are most appropriate for you and for your current needs.

Need a few simple, easy practices for a healthier holiday? Here are some tried and true nutrition and herbs to help get you through a nutritionally challenging time of year.

During this time of year, over-eating is quite common, and even with the best “restrictive” or “conscious” eating practices in place, our digestion can use extra support.  This season, feel more in control of your diet with these easy practices.

CCF Tea 

Also known as Cumin Coriander Fennel tea, this simple little herbal blend is such a remarkable aid for your digestion before, during and after meals.  You likely already have these three common herbs in your kitchen pantry, and simply combining ½ tsp of each and steeping in 1.5 cups hot water for 10 minutes creates this deliciously soothing blend. You can also try Pukka’s Detox Tea which is a similar formula in tea bag form.

Switch out your sugars 

Try to avoid the alarmingly high processed sugars that are in almost every packaged/baked good on the market right now. This includes: Sugar, cane syrup, cane sugar, brown sugar, raw sugar, high fructose corn syrup, malt sugar, confectioners sugar, maltose, dextrose, sucrose (almost any ingredient ending in “ose” is a sugar), and beet sugar. 

Instead, keep 2-3 natural sugars on hand to bake/cook with that are far more nutrient dense and less inflammatory to your body and digestive tract. These include honey, maple syrup, dates and date sugar, coconut palm sugar, agave, stevia, or just fruits (which contain natural fructose). Initially, these natural sugars will not taste nearly as sweet as the processed sugars that you’re more used to, but over a few days your taste buds will adjust, and they make excellent substitutes to any dish or dessert where you would normally use processed sugars.

Expand your grains

You may traditionally be baking with the same flour over and over again (likely white or whole wheat flour), and this can get monotonous over time. White and whole wheat flours are still highly processed and often stripped of their innate nutrients during processing.  Give your body some variety and added nutrients by switching up your grain choice to more nutrient dense and less processed options such as spelt, einkorn, oat flour, almond flour, rye, or even buckwheat flour. Whole grains are extremely nutrient dense, containing minerals such as magnesium, potassium, folic acid, fiber, fatty acids and even proteins. Many of these grains can be easily made at home by simply grinding up the whole grain in your food processor until it’s a flour consistency. Otherwise, they are available at most grocery stores or in the bulk sections of health food stores. 

Take your Bitters

Herbal bitters are a life saver for heavy holiday meals and aiding digestion when traveling. Bitters help to stimulate your digestion to naturally create extra digestive enzymes to help the stomach break down your macro molecules (proteins, fats, carbs etc) into small more absorbable pieces once they get to your intestines. They’re also supportive of liver detoxification, pancreatic health and enhance nutrient absorption of your foods! You can try Urban Moonshine’s bitters, or have a practitioner here make you some to keep on hand.

Don’t set yourself up for “failure” 

This is the worst time of year to go on a diet or set restrictive parameters around what you can and can not have. Many people assume that their willpower is stronger than it actually is, or that peer pressure won’t have a persuading effect on them, or that it will be “easy”. All of these are extremely difficult to stick with, and if you set yourself up by taking on too many “goals” – you’re likely to overwhelm yourself. Rather, pick one small change that you’d like to work on and really focus on it. For example, focus on not overeating at meals and only eat until you feel ¾ full. Or pick one meal per day that you can avoid sugars completely. Or bring your own snacks into the office and try to avoid the dreaded candy bowl. One thing really adds up over time, and it’s easier for you to focus on small goal and loads of difficult ones!

If you’d like help with your diet through the holiday season or thereafter, consider an appointment with one of our practitioners by calling the office at (804) 977-2634

The holidays can often be challenging when trying to balance the sweet and savory with the nutritious recipes.

Whether from your garden, market or frozen section, below are some great recipes to try this holiday for some added nutrition and a splash of color!

Uncle Johns Winter Collard Greens
*Collards are definitely in season now, and taste AMAZING after a frost! We collect ours from our garden out back, and local grocery stores should be well stocked this time of year.
1-2 bunches of collards, chopped (1 bunch per 2 people)
1 whole yellow onion, peeled & chopped
5 cloves fresh garlic, minced
3 tbsp olive oil
2 tsp soy sauce
In a large pot, simmer the onions and garlic in olive oil until just tender. Add in the chopped collards, stir and cover with a tight fitting lid. Reduce heat to low and let steam for 25 minutes. Stir occasionally. They will cook down a LOT.
Once cooked, remove lid and add soy sauce. Stir well and serve.

Squash Posh
6 – 7 yellow squash sliced and steamed
2 large carrots, slices and steamed
½ crown broccoli, chopped and steamed
(Yes, you can steam them all together at once!)
1 onion, sliced and sautéed lightly in butter (substitute earth balance for dairy free)
2 – 6 cloves garlic, minced
1/2 – 1 cup grated cheddar cheese (Substitute nutritional yeast for dairy-free)
large scoop of mayonnaise (Substitute veganaise for dairy free)
2 eggs
Combine mayonnaise, eggs and cheese in a large bowl; add steamed vegetables, sautéed onions and garlic; mix well. Pour into a baking dish. Bake at 350º for 30 – 45 minutes.

Simple Steamed Broccoli
1-2 broccoli crowns, chopped into bite sized pieces
½ lemon (juiced)
2 tbsp parmesan cheese
1/4tsp salt
In a large pot or steamer, steam the broccoli until a vibrant green (about 12 minutes). Remove from heat and transfer to a large bowl. Sprinkle the lemon juice, parmesan cheese and salt on top, mix well and serve piping hot for a splash of green!

Sweet Potato Casserole
This one is basically our dessert – a real sweet treat!
6 medium-size sweet potatoes
¼-1/3cup cup brown sugar (can substitute 1/3 cup honey if desired)
2 eggs
1 teaspoon vanilla extract
1/3 cup milk (unflavored coconut milk makes a nice substitute for dairy free folks)
1/2 cup butter (or earth balance if dairy-free)

Cook sweet potatoes in boiling water 45 minutes to 1 hour, or until tender. Let cool to touch; peel and mash. Combine sweet potatoes, sugar/honey, eggs, vanilla, milk, and 1/2 cup butter; beat at medium speed of an electric mixer until smooth. Spoon into a lightly greased 12″ x 8″ z 2″ baking dish.

Optional Topping (if you really want this to be dessert…)
1/3 cup firmly packed brown sugar
1/3 cup finely chopped pecans
2 Tablespoons all-purpose flour
2 Tablespoons butter
Combine brown sugar, pecans, flour, and 2 tablespoons butter; sprinkle mixture over casserole. Bake at 350º for 30 minutes. Serves 8.

If you are interested in refining your diet and receiving helpful guidance, please contact our at (804) 977-2634 to book an appointment with our Nutritionist, Dr. Viktoriya Beliy.  Have a safe and happy holiday!