The supplement industry in the United States is one of the fastest growing in the world. This can make buying supplements more complicated than we would like.

Finding the right supplement involves determining the quality of the product, which may or may not be reflected in the price. Buying an ineffective supplement can be easily avoided: when it comes to choosing the best supplement to fit your needs, the key is in the label. And with a little sleuthing, you’ll be able to select the highest quality product available. Here are seven simple steps to help you out:

#1 – Ask yourself: Do the front and back labels match?

This sounds incredibly basic, but it really is the best first step before delving any deeper into the supplement itself. You will come across supplements on occasion where the information on the front says something quite different from what is on the back. So compare the front and back of the supplement label to understand whether or not it is what it claims. If not, be sure to bypass that particular option.

#2 – Check out the “Other Ingredients” section of the label.

Once you’ve checked to see that the front and back labels match, you’ll want to scan down to the “other ingredients” section of the back label to see what precisely was put into the supplement aside from the main herb. This is where you’ll want to get especially nit-picky. The smallest amount of other ingredients tends to be the better option. This means limited artificial flavors, artificial colorings, and staying away from multiple preservatives or additives. More importantly, you’ll need to determine if you are capable of ingesting the list of other ingredients, taking into account any allergies or intolerances.  Better supplements will provide specific allergens that are absent from the item. For example, it may say, “This product contains no soy, no dairy, no gluten.”

#3 – Find the lot number, expiration and/or manufacturing date.

Another step that sounds incredibly basic, but is a vital tool for finding an acceptable supplement. Figure out when the product was made or expires so you don’t end up with an ineffective product. The lot number and expiration/manufacturing date should be clearly visible on the supplement’s container. (Better yet, it should have a barcode.) You may find some supplements that lack this information, data that is crucial for quality assurance. If you don’t find this information on a supplement, steer clear.

#4 – Read the directions and dosage.

Believe it or not, it is not required for directions to be on supplements. So be sure to check for ones that do, as they ensure better safety. Ideally, each supplement will have directions for ingestion, as well as the strength and number of servings supplied. By comparing multiple options, you may find that some provide a stronger dosage with fewer capsules, the opposite, or even somewhere in between. Contrasting this information with the price can help you determine the best value for your dollar.

#5 – Determine if the manufacturers are padding the label with “fluff.”

There are plenty of little tricks manufacturers will use to distract you from a higher quality product. But there are tools to help you investigate your way past these techniques. The first tool is checking the price. Is the supplement cheaper? In general, a supplement that is cheaper in price often means it is cheaper in quality control and will typically contain fewer active ingredients. The second tool is to check the amounts of what is in the supplement. Is the active ingredient well-sourced? Have the manufacturer’s added trace amounts of ingredients that may look good on the label but are not therapeutic? What unit of measurement is each label utilizing? Also, some manufacturers may add extra ingredients that are in fact irrelevant to the supplement. You may also find a label which lists out separate parts of a single ingredient, making it seem like there’s more than there is within the supplement. Be wary, too, of what are called “proprietary blends.” These can quite often be used to hide the exact quantity and quality of the supplements used. A better label will break down each ingredient separately, as opposed to grouping multiples together.

#6 – Understand the herb and its proper usage.

A basic understanding of herbs is crucial when selecting an herbal supplement. It’s best to go in knowing which herb you need and why it will be most effective in your current situation. The more you know, the better you’ll be able to determine the best option. Firstly, know that not all herbal administrations are equal. Each herb is different. Some lose potency when exposed to air, for example. You may consume an herb as a tea, tincture, or capsule. Each of these alters how the herb affects your body. Secondly, know that not all parts of the plant are used or have the same effect. Some supplements may only use the root or leaf for therapy, while others use the whole plant for full effect.  Thirdly, standardized extracts and components are useful information for comparisons. Once you know what a good supplement is, you can use it as a gold standard to compare others to.

#7 – Figure out if any of the information is misleading or even false.

The final step! To do this, it’s essential to know what is permissible according to the FDA and what is not. The following are three basic types of claims that are legally permitted on a supplement bottle:

1. Nutrient content claims to characterize the level of vitamins and minerals in the product (eg, “a good source of Vitamin C,” or “high in antioxidants”)
2. Structure/function claims to describe the basic benefits of the product on a particular structure or function in the body (eg, “helps support healthy joints,” “maintain strong bones”)
3. FDA-approved health claims or qualified health claims that describe the relationship between a substance and reduced risk of a disease (such as calcium and vitamin D in relation to osteoporosis).  Source: Council for Responsible Nutrition (“Roadmap for Retailers: Safely Navigating What You Say About Dietary Supplements”)

Claiming that a supplement will cure an ailment is unacceptable. This type of label should be reported and avoided. Knowing what information is misleading or even false will help you make wiser choices when selecting a supplement. 20% of supplements were providing false claims about their products in 2012.

By following these seven steps, you’ll ensure you don’t fall into these marketing traps, and instead enjoy a more effective supplement experience.

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.

What IS methylation and how does it influence my health?

Dr. Leah Hollon ND explains methylation as, “a biological process that allows humans to make DNA. It is where a carbon molecule and 3 hydrogen molecules are put together to make CH3. Once these molecules combine, it allows a series of reactions to occur in the body. If the CH3 structure cannot be added to parts of the body or cannot later detach, then certain biological processes will not occur. This can lead to aging, allergies, pain, environmental sensitivities, infertility, reactions to medications, depression, rare symptoms or other illnesses”.

Methylation is also needed to make adenosine triphosphate (ATP) – cellular energy. Without cellular energy, we would of course not be able to function, and would feel extremely tired, fatigued and have difficulty performing biological processes. Methylation makes ATP and requires ATP to perform free radical scavenging throughout the body – an essential process to rid the body of toxins. ATP, in turn, requires some essential nutrients to be formed, such as vitamin B12, methionine and glutathione. Together, methionine + ATP = S-adenosyl-L-methionine (SAMe) which acts as a methyl precursor.  Everything works together here. If one part of the cycle is out of balance, it can be extremely difficult to trace it back to the original defect.

Nutritional Therapies

Fortunately, nutritional therapies can work on multiple areas within this cycle at a very foundational level. This is called the Epigenetic Diet.  Studies are increasingly showing the affect of diet and reversal of abnormal gene activation and silencing. As we already know, certain nutritional inputs can effectively prevent certain diseases and increase overall health, and methylation is no exception.

Hydrochloric Acid

In order to perform methylation properly, we need HCL (hydrochloric acid) in the stomach, pancreatic enzymes, and intrinsic factor from the stomach and pancreas. Hence, supportive nutritional therapies focusing on these three factors is key. Foods like apple cider vinegar increase HCL and enzyme production, fermented foods contribute to healthy gut flora for optimal digestion and protein intake will provide essential amino acids like tryptophan, tyrosine and taurine.

B Vitamins

Making sure we have all of our B vitamins is essential to making DNA in the first place, and there are plenty of dietary sources of B vitamins. Collard greens, brewers yeast and chick peas are all great source of B1. Wild rice, soy beans and almonds provide B2. Tuna, eggs, salmon and beef provide B3. Peanuts, corn, cashews, chicken and rye flour provide B5 (pantothenic acid). Bananas, walnuts, avocados, trout and brussel sprouts provide B6 (essential for methionine production). Bone broth, beef, chicken, chlorella, eggs and nutritional yeast are some sources for B12 (needed to make DNA and ATP).

Essential Nutrients

Other essential nutrients for ATP formation, methylation and free radical scavenging include selenium, magnesium and zinc. Selenium can be found in brazil nuts, blackstrap molasses, eggs, garlic and brown rice. Magnesium is found in lima beans, beet greens, avocados and figs. Zinc is found in turkey, kidney beans, wild rice, tahini and lentils (to name a few of each).

Individualized Protocol

For such an intricate and complicated process, there is never a single route of therapy, but rather an individualized treatment protocol for each person. This is just the tip of the iceberg when looking into methylation factors, and there is plenty of promise for future studies on epigenetic diets, holistic treatments and lifestyle modifications to support this process.

For further reading on epigenetics, methylation and nutritional therapies, check out the links below:

Epigenetics: The link between nature & nurture
Epigenetic diet: Impact on the epigenome and cancer

Looking For Help?

If you are looking for help with Gene Mutation and MTHFR Conditions, RNM’s Dr. Leah Hollon, is trained in working with MTHFR and Gene Mutation. For more information on booking an appointment please contact our offcie at (804) 977-2634 or visit our Book An Appointment Page.

Herbal bitters have a long and fascinating history of use (hundreds of years!) and they’re still being used today in some very creative ways, continuing to be our ally and supporting our digestive tracts.

Herbal bitters are one of the best digestive aides, particularly when our digestive systems are under a little more stress than usual.  They’re readily available, simple to use, and absolutely elegant in the many ways that they influence our body.

Do you ever wonder why eating a salad before a meal is so popular? It’s a long-standing tradition that eating some greens before the main course can aid in digestion, but how does that work?

Traditionally, salads were made of bitter greens like dandelion or mustard leaves and wild edibles, which when eaten in even small amounts can really spark the digestive fire. In Ayurvedic medicine, digestive fire is referred to as “agni”, and bitters help to enhance this. This is because the bitter taste on the tongue works wonders on stimulating the endogenous secretion of your own digestive enzymes. These enzymes (like protease, lipase and amylase to name a few) are essential in breaking down the macromolecules that we consume such as proteins, fats and carbohydrates into smaller, more absorbable pieces. Without these enzymes, our stomachs would not be able to process the larger nutrients and food groups that we eat every day.

Digestive enzymes are secreted by the salivary glands, stomach cells and also in the pancreatic juices. Usually our bodies can do this own it’s own, and sometimes we need a little extra help. Enter herbal digestive bitters!

Unfortunately. We rarely eat bitter salads before meals, so taking an herbal bitter (usually in a tincture or alcoholic form) can help enhance our body’s own natural secretion of enzymes before we eat our larger meal. Once we perceive a bitter taste on the tongue, a signal is sent directly to the stomach and pancreas nudging them to start producing extra digestive enzymes, effectively preparing the digestive tract for the intake and breakdown of foods. This is also known as an “apéritif” – an alcoholic beverage you drink before meals to improve digestion. Along with the digestive advantages, bitters also have been shown to soothe occasional heartburn, decrease sugar cravings, aid in liver function and decrease gas and bloating after meals.

The human body responds so elegantly to bitters, and incorporating them into our daily lives can be exceptionally fun and delicious with a variety of healthful benefits.

Bitters may take some getting use to. The average American’s familiarity with bitters is extremely limited to basically coffee, beer and chocolate, but there are so many other ways to get your bitters every day!   Urban Moonshine is a New England company that makes delicious bitters in very easy-to-use tincture or spray bottles. You can find these in most health foods stores and they’re a great way to try bitters for the first time. 

True bitter green salad with the following recipe:

Bitter Green & Herb Salad

1 bunch fresh dandelion greens

1 cup arugula

1 small radicchio

2-3 scallions, chopped

½ pear or mandarin orange, chopped

1tsp fresh thyme

2 tsp fresh dill

Top with some lemon juice, fresh orange peel and a splash of olive oil or red wine vinegar.

If you are interested in exploring digestive bitters in greater detail and are looking to improve your digestion, please contact our office at (804) 977-2634 to book an appointment with one of our practitioners.

Everything has a frequency; animals, trees, even sounds and colors. This is the Universal Law of Vibration, that states, “Nothing rests; everything moves; everything vibrates.”  

We’ve all experienced this. Think of the uplifting effect of the color yellow or the shift in energy you feel when a loved one walks in the room.  Consequently, our bodies are magnets for “like” energy and will instinctually connect with a familiar frequency.  Knowing this, we can work the Universal Law of Vibration to our advantage, but it does require us to be mindful and intentional with our thoughts, actions, and internal self-talk.

For the skeptics out there, there is evidence to back this up.

(1) Stanford psychologist Carol Dweck found that some people have a “fixed mindset” and believe that they cannot change their capabilities. Other people have a “growth mindset.” The growers believe they can work toward improving themselves. Dweck and her colleagues studied 373 students and tracked their academic performance from the beginning of seventh grade through the end of the eighth. They found that those with a growth mindset (I think I can) “I-think-I can’d” themselves to a rise in grade point average, while those with a fixed mindset remained the same.  

One could also note the placebo effect, which by definition is a beneficial effect, produced by a placebo drug or treatment, that cannot be attributed to the properties of the placebo itself, and must therefore be due to the patient’s belief in that treatment.

Now if “like” attracts “like”, then negative energy may attract more negativity.  Have you ever had your whole day thrown off by one little snafu in the morning, like spilled coffee?  You angrily throw your hands up and claim, “I knew today was going to be a bad day!” and from there the day proceeds badly.  If you are vibrating at negative energy, you will attract negative energy.

Since we have a choice in this matter, and most of us would choose to attract more positivity in our lives, let’s focus here.

“What you think, you become.  What you feel, you attract. What you imagine, you create” – Buddha

1.) What you think:  Most of us tend to operate on a negativity bias, where we fixate on the negative versus the positive.  In the past, this instinct helped protect us from danger but now a days it can be more of a hindrance than a safeguard.  Start by noticing the negative thoughts when they arise. (No need to beat yourself up for the negative thoughts; that just adds more fuel to the fire.)  Then release any judgement you may hold and in its place observe with curiosity. Finally, actively CHOOSE to think positive. If you are struggling here, fake it till you make it.  Think of all of the attributes you long to possess and imagine yourself embodying them. Chances are you already are but the inner critic is clouding your thinking.

2.)  What you feel:  The cycle begins with a thought, which triggers sensations and memories, which then evolves into an emotion.  So positive thinking will produce positive emotions. Start to take notice of what you are doing when you are most joyful.  Now do more of that! If a “negative” thought has formed and spiraled into an emotion, no worries! Acknowledge that thought and feeling.  Resist the urge to shun or distance yourself from it and instead integrate it. Sit with it. Be with it. All emotions are valuable and a spectrum of emotions is part of the human experience.  Just don’t invite those negative emotions to move in with you.

3.) What you imagine:  We’ve all heard the saying, “I’ll believe it when I see it”.  I prefer, “I’ll see it when I believe it.” Olympic athletes and iconic leaders utilize visualization to manifest their goals, and you can too.   The key is to get really clear and specific on what you desire. The more descriptive the better. What does your greatest desire look like? What does it sound like?  Smell like? Taste like? Feel like? The only limitation is your ability to imagine beyond what you think is possible or reasonable.

“Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.” – Einstein

References:
(1) http://www.success.com/article/what-you-think-you-become

At Richmond Natural Medicine, we use holistic therapies, keeping in the mind that sometimes allergies affect people differently.

Allergy symptoms are one of the top conditions that we work with here at Richmond Natural Medicine.  We utilize several holistic therapies to offer some relief and prevention.  Some of our preferred go-to herbal medicines for allergies target the immune system, histamine response and work to control inflammation.

Here are our top 4 herbs for allergy relief:

1. Bayberry (Myrica cerifera) – this is deal for allergy symptoms that persists long after the allergen has been removed from your physical space (more chronic conditions) and you have that heavy, bogginess with deep congestion for several days or weeks. Bayberry is very drying and astringent which makes it ideal for chronic nasal or sinus congestion with chronically swollen membranes and thick secretions. Unlike Eyebright (see below), Bayberry is not great for red hot and inflamed allergic conditions, but more for the damp, bogginess that constitutes week-long (or more) allergic reactions. Bayberry tincture is very effective, and should be dosed low initially about 30 drops once daily, and then up to three times daily after a few days.
2. Eyebright (Euphrasia officinalis)  – this is ideal for the folks with the sniffly, drippy and wet itchy symptoms. Eyebright works best for acute situations that are for a finite amount of time. For example, if you have an allergy to cats and you know you’re going to be around cats briefly, take a bit of eyebright tincture before walking into the situation and every hour afterwards. Once you’re removed from the situation, allergies then subside. Eyebright is used to cool down arterial heat patterns (redness) and generally reduces acute irritation from certain irritants.
3. Reishi (Ganoderma lucidum) – Reishi is a deep immune tonic, and has a powerful role to play for seasonal allergies. Allergies are generally an immune mediated response to an otherwise innocuous agent that causes an increase in histamine production + an increased in immune mediated resistance in the body. Reishi acts as an immune modulator, meaning wherever your immune system is functioning (either too low or too high), it helps to bring it back to into balance slowly and steadily, resulting in a more responsive immune system rather than overly reactive one. For allergy support, it’s best to use reishi in combination with either nettle, eyebright or bayberry, depending on how allergies present for you to make a more well rounded and targeted approach to your individual symptoms and responsiveness.  
4. Nettles (Urtica dioica) – the holy grail of anti-histamines and the time honored anti-allergic remedy used for hundreds of years. A sweet little native plant making an appearance just in time for spring, nettles is my first go-to for anything allergic related. Nettle is very drying and toning to wet conditions and is used most ideally as a strong tea for any condition that has an allergy or increased histamine component present. If you know that seasonal allergies are an annual issue for you, try drinking nettle tea daily about 2 weeks before allergy season begins and continue for several weeks until the allergens have past their flowering season. Added bonus – nettles are highly nutritious and packed with vitamins, minerals and nutrients – not a bad thing to keep in your daily rotation of healthy beverages!

Recipe: Overnight Nettle Infusion

Take a 1 pint mason jar and add ¼ cup dried nettle leaves. Cover with room temperature filtered water and fill to the brim of the jar. Seal with a tight fitting lid and give it a good shake. Let sit overnight to infuse. In the morning, strain out the nettle and sip throughout the day for allergy support. Add a squeeze of lemon or a bit of honey to taste.

Do you struggle with seasonal allergies and need to find some relief?

Call our office at (804) 977-2634 to schedule your visit! 

Advances in technology and the advent of post-industrial society have certainly had their benefits, but there are also some inherent drawbacks. One of the biggest downsides, which is actually quite a large topic, is the separation from nature into living in more of an “artificial” world.

Rather than spending significant time each day outside in the sunlight, most of us are inside, existing in an artificial world. We no longer have the benefit of being in touch with nature, because we feel as though we don’t need to be. However, this separation from nature is a major contributing factor to many chronic health problems and needs to be addressed.

How The Artificial World We Live In Contributes to Health Related Imbalances

The three of the biggest “artificial influencers” that we deal with on a daily basis include:

• lack of fresh air and sunlight in favor of indoor, recycled air and synthetic lighting
• exposure to an increasingly high number of chemicals and toxins including everything from bath and beauty products, to household cleaners and plastics
• consistent intake of nutrient deficient, manufactured foods –i.e. manufactured foods that come in a box, not resembling something that came from the Earth.

Although the immediate effects of these artificial influences are not necessarily obvious and acute, they can and do contribute to a number of chronic health issues over time that naturopathic doctors face in treatment scenarios every day.

Lack of sunlight leads to the now commonly seen low Vitamin D status and mood disorders such as Seasonal Affective Disorder. Vitamin D is also extremely important for immune function, among other things. Lack of sunlight during the day, along with exposure to artificial and/or blue light at night (from electronic screens such as TVs, computers and cell phones) contributes to a disrupted circadian rhythm and sleep disorders. Insomnia is extremely common and it’s amazing how many health issues can resolve just by improving one’s sleep.

Quite often, the symptoms caused by the disconnect from our outside world can be greatly reduced when we recognize how these artificial influencers play a role in the body.

For example, there is a direct correlation between chronic toxin exposure and, hormone dysregulation and over-burdening of the liver, which then impairs the body’s ability to detoxify itself. This can lead to a whole host of health issues, including chronic headaches, constipation, skin issues and PMS. When we remove some of these body burdens – i.e. “lessen the load” on the liver – we often see a return of normal function and symptom reduction.

How Food Production in the U.S. Can Pose Serious Health Risks

Nutritionally, practitioners here find a common pattern of calorically dense, yet nutrient-deficient diets of mainly processed foods contributing to common health issues like diabetes and cancer.

Also, the food system that is large-scale industrial agriculture, depletes the soil of minerals and beneficial microbes, which can lead to low body mineral status as well as deficient and/or disrupted gut flora (i.e. microbiome). The minerals are important for countless necessary biochemical reactions in the body, while the microbiome is important for not only digestive health, but also mental health and immune function.

What Can We Do to Reduce our Exposure to Artificial Influencers?

While there are many health issues that can arise from living in a more artificial world, the good news is there is a lot we can do to improve health both from within this model, as well as by developing a new model or habits that shift the framework.

Top Recommendations:

1. First and foremost – get outside!! Aim to spend at least 30 minutes outside each day, surrounded by nature if possible.
2. Consider supplementing with a high-quality Vitamin D3.
3. Reduce screen time at night and stop using all blue light-emitting screens at least an hour before bed to avoid confusing your pineal gland and disrupting melatonin production.
4. To reduce toxin exposure, switch out personal care and home products for cleaner versions. Use glass instead of plastic for food storage and cooking. Keep windows open, get some plants for your home and office and consider buying air and water purifiers. Check the internet for many great resources and recommendations on non-toxic brands.
5. Increase intake of real foods, especially organically grown vegetables. Reduce intake of processed foods. Consider supplementing with probiotics and minerals and increasing intake of fermented foods, such as sauerkraut, kimchi, kefir and high-quality yogurt.
6. Increase regular movement – do something you enjoy such as walking or dance and incorporate more organic movement like taking the stairs instead of the elevator and walk or bike as your mode of transportation when feasible.

Many of the aforementioned lifestyle and supplement changes are recommendations Richmond Natural Medicine practitioners often give to their patients as general, foundational improvements to health. Working with a Naturopathic Doctor allows you to get more specific, targeted recommendations for your specific background and needs. ND’s are well-trained to help individuals find workarounds in their environment and solutions to help their bodies adapt and thrive, even in an artificial world.

If you are interested in booking an appointment with one of our other practitioners, please contact our office at (804) 977-2634.

Often when we think of “medicinal herbs”, we might think of capsules, or pills or supplements, but traditionally our plant allies and herbal medicines were just part of our daily life, and we used them preventatively in our day-to-day routines.

There are so many fun ways to use medicinal herbs that are both effective for preventive (and acute!) health issues, as well as for daily relaxation, self care, culinary masterpieces and first aid.

Ways to incorporate medicinal herbs into your daily routine:

Evening Tea Ritual

Nighttime should ideally be our wind down and relax time.  The truly ideal part of a warm cup of tea is that it practically forces us to take 15 minutes to sit down, relax and sip on a medicinal beverage. Not only are the “sleepy time” herbs helping the body physiologically relax, but the ritual of drinking tea in the evening reinforces the body’s circadian rhythm to decompress and prepare for optimal sleep. Look for herbs like peppermint, lemon balm, passionflower & milky oat tops in a good evening tea formula.

Herbal Soak

This is such a luxurious way to enjoy medicinal herbs. When soaking in an herbal bath, our skin is highly absorbable, and we can enjoy the benefits of medicinal herbs transdermally through a relaxing herbal bath soak. Try using a muslin bag filled with lavender & chamomile for a relaxing, aromatic and soothing soak.

Aromatherapy

Nothing brings us into the present moment and fills our senses more acutely than a whiff of an essential oil. Try carrying a small bottle of peppermint, citrus or rosemary to help clear your head on busy or stressful days. These small herbal oils are potently aromatic, and can quickly relax the mind while keeping you alert and focused.

Simple Salves

Salves are an excellent way to carry the therapeutic effects of medicinal herbs through herbal oil infusions.  They can also be used topically for skin healing or moisturization. Other applications include relief for irritated skin conditions, lip balms and even first aid and wound healing! 

Herbal Bitters

If you’ve ever had minor issues with digestion, it might be something that a quick spritz of herbal bitters can remedy. Herbal bitters help with the natural stimulation of digestive enzymes from our pancreas to prepare the stomach for optimal digestion. They’re quick and easy to take – just a couple of drops or spray on your tongue about 10 minutes before a meal will do the trick.  Try using these herbal bitters from Urban Moonshine!

Culinary Flare

Simple kitchen herbs can carry a powerful medicinal punch when used in the right dosing. At about 1/2 teaspoon per serving, herbs like turmeric, sage, rosemary and cinnamon can be effective anti-inflammatories and digestive aids when sprinkled on your foods or added to your soups and stews!

If you’d like to learn more about how to use medicinal herbs, or what herbs would be ideal for your health or lifestyle, contact our office at (804) 977-2634 to schedule an appointment with on of our practitioners.

Learn how to self-soothe and enact the parasympathetic nervous system, with awareness and breath.

When stress or emotions overwhelm us, we tend to cycle anxious thoughts in our minds. As stress moves into our bodies we may feel exhausted, or we may feel a super charge of adrenaline in our muscles, or a faster pulsing of our hearts. Our lungs and heart may feel raw. We find ourselves fully engulfed in our thoughts and feelings.

Fortunately there are tools available to each of us that can combat mind-body stress, which include the following:  Be aware, pause, breathe.

The mind and body are inextricably connected – the body responds to what the mind thinks. Most of us have experienced this and know it to be true. When our mind is depressed, angry, fearful, sad or anxious, our bodies are weaker in some way. When our mind is courageous, kind, calm, happy or centered, our bodies feel stronger and more grounded.

Awareness:

One gift of healing we can give ourselves is awareness – the awareness that stress has moved from our heads to our bodies.

The Pause:

A second gift of healing is the pause. As soon as we become aware that our mental stress has moved into our physical bodies, we can pause and take in that awareness. We can ask ourselves: to where in my body has the stress moved? How do I know this – stiffness? Pain? Pulsing or tingling? Muscle weakness? Internal heat moving through the body?

Breathe:

The third gift is our breath – a powerful healing agent in stressful times. Try this after you pause:

1. Sit or lie still and close your eyes.
2. Inhale slowly and gently through your nose – as deeply as you can without forcing it. If you are greatly stressed your first few breaths may only go as deeply as your upper chest.
3. Exhale very slowly and completely through your mouth.
4. Repeat these steps, slowly, gently, and as deeply as you can without forcing. Each new breath will soften and relax the muscles of your diaphragm, chest and back, ribcage, and abdomen – and your vital organs – allowing your next breath to go a little deeper. It may require a few minutes of breathing in this way before your breath can go deeply enough to benefit your lower abdomen, lower back, and digestive organs in the lower trunk of your body.

If you are interested in exploring this concept and other soothing breath techniques, explore our page on yoga and meditation.

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.

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.

What is PCOS?

PCOS involves an excess of androgens (what we know as male hormones: testosterone, DHEA), menstrual irregularity, and cystic ovaries.

What are the criteria to diagnose PCOS?

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

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

What are the signs and symptoms of PCOS?

• 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:  

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

What causes PCOS?

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.

Naturopathic Approach to PCOS

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 re-balancing 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.

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

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.

• 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 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.

Resources and References:

Epidemiology and pathogenesis of the polycystic ovary syndrome in adults

PCOS Awareness Association

NIH PCOS Overview

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

The supplement industry in the United States is one of the fastest growing in the world. This can make buying supplements more complicated than we would like.

Here are the top ten tips to for buying high quality supplements that help you out:

1. Make sure the front and back labels match. Seems incredibly simple, and yet can be easily overlooked. You will come across supplements on occasion where the information on the front says something quite different from what is on the back. Don’t get caught with something you didn’t intend to buy!
2. Keep the ‘other ingredients’ listed on the label to a minimum. Limit the amount of artificial flavors, artificial colorings, preservatives, and additives in your supplement to ensure you’re getting the maximum benefit of the herb.
3. Check for allergens. Read all the ingredients to be sure something wasn’t added that your body might not agree with. Better supplement labels will provide specific allergens that are absent from the item. For example, “This product contains no soy, no dairy, no gluten.”
4. Note the expiration date on the container to be sure you’re not being sold an ineffective supplement. The lot number and manufacturing or expiration date should be clearly visible on the container. If a supplement is lacking this information, you’ll want to steer clear. Without it, there’s no way to ensure quality control.
5. Read the directions and dosage. Find out how much you’re getting per serving to determine the best deal on the shelf. Believe it or not, it is not required for directions to be on supplements. So it’s better to stick to the ones with them, as they ensure better safety than those that don’t.
6. Be sure the manufacturer’s aren’t padding the label with ‘fluff’ you don’t need: ingredients that serve no therapeutic purpose, proprietary blends that disguise the exact quantity of the supplements used, and using differing units of measurement to make the supplement seem stronger than they are.
7. Understand the herb you’re seeking, to know its proper usage and how it is best utilized for a supplement. Supplements can come as teas, tinctures, or capsules. some use just the root or leaves, while others use the whole plant. Know the best form for your herb before you buy.
8. Figure out if any of the information on the supplement label is misleading or even false. Any supplement that claims to cure an ailment is unacceptable. 20% of supplements were providing false claims about their products in 2012. Don’t get suckered in by a catchy phrase if you know it’s not true.
9. Know what the FDA accepts regarding herbal supplement labels. The following are three basic types of claims that are legally permitted on a supplement bottle:With these ten tips, you’ll ensure you enjoy a more effective supplement experience.

1. 1. Nutrient content claims to characterize the level of vitamins and minerals in the product (eg, “a good source of Vitamin C,” or “high in antioxidants”)
   2. Structure/function claims to describe the basic benefits of the product on a particular structure or function in the body (eg, “helps support healthy joints,” “maintain strong bones”)
   3. FDA-approved health claims or qualified health claims that describe the relationship between a substance and reduced risk of a disease (such as calcium and vitamin D in relation to osteoporosis).
      Source: Council for Responsible Nutrition (“Roadmap for Retailers: Safely Navigating What You Say About Dietary Supplements

     10. ”Ask your naturopathic doctor! An ND will be able to guide you in the best direction for all your herbal supplement needs.

If you prefer the guidance of a medical practitioner, contact our office at (804) 977-2634 to learn how we use supplements to support you on your journey to good health.

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.