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.

Sneezing, itchy, watery eyes, nasal congestion and sore throat – all signs and symptoms of having allergies – can make it difficult to enjoy the lovely Fall season. 

Allergies are essentially a reactive and unbalanced immune system which, sensing an “invader,” goes to town trying to destroy it.

The reason we end up with allergy symptoms like running nose and itchy, watery eyes, is usually due to high levels of histamine in the body. (Histamine is released from immune cells who are trying to protect the body from foreign invaders). One thing we can do is “stabilize” these immune cells so they are not so quick to release said histamine. In addition, we can work to balance the immune system as a whole, so the body is less reactive and more able to tolerate exposures without having a negative response.

For those of you suffering with seasonal allergies, here are some tips you can incorporate into your routine to help offer allergy relief.

External Environment:

Keep your living and sleeping space as “allergy-friendly” as possible. Look at your bedroom as an “oasis” from allergens, noise, distractions, electronics, etc. – consider it a peaceful room for relaxation and recovery, so you can do just that while you’re sleeping.  Use an air filter in your home, especially the bedroom. Electrostatic filters can be used in heating/cooling systems to remove dust from the air and stand-alone filters with a HEPA filter are also a great option. Make sure to clean ducts and replace filters regularly.  Use a HEPA vacuum cleaner to better trap and remove dust and other particles.

Reduce wall hangings, rugs and clutter as all will increase the amount of dust and allergen build-up. Wood or tile floors seem to work better.  Change pillowcases and bed sheets frequently to cut down on dust mites.  Shower and change your clothes after you get home for the day to remove pollen and other allergens from your skin and hair.

If you have pets, consider whether or not you are reacting to their dander and act accordingly. If you know you are reactive but are committed to your pets – try to at least keep them out of your bedroom and off the bed. (Again, think of the bedroom as a sanctuary and aim to get 8 hours of quality sleep in that environment to allow your immune system time to recover).

Keep humidity levels around 50% to reduce the growth of dust mites and mold. A dehumidifier and/or humidifier may be necessary, depending where you live.

Internal Environment:

Avoid food sensitivities in order to reduce inflammation and allow your system to calm. Some common aggravating foods when it comes to allergic rhinitis include dairy, wheat, chocolate, egg, soy, citrus, peanut, pork, trans-fats and chemical additives. Aim to eat whole, fresh foods like organic produce and high quality protein and fats. Make sure you stay hydrated by drinking plenty of water as well.

Bioflavonoids, such as quercitin, are the compounds that give fruits and vegetables their rich colors. They act as antioxidants and anti-inflammatory compounds in the body, helping to both mitigate damage from chronic inflammation but also preventing further inflammation. Quercitin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine release in the body), so it is particularly helpful with allergic conditions. Quercitin-rich foods include: onions, apples, citrus fruit, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry) and dark cherries. You can also supplement with quercitin – usually 1500mg/day for adults is adequate.

Omega 3 fats help reduce inflammation and soothe mucous membranes – this includes fish, nuts (walnuts, almonds), seeds (flax, pumpkin) and olive oil. You can also supplement with EFAs in the form of Cod Liver Oil or Fish Oil. Make sure to get high-quality oils!

Fermented foods supply important beneficial bacteria which can help improve gut health and therefore reduce inflammation and calm the immune system. Foods to consider would be sauerkraut, kimchi, kefir and pickled veggies. It’s important to note that through the process of fermentation, these foods will also be naturally high in histamine, so some folks may find they cannot tolerate them. In that case, I would recommend supplementing with a probiotic for a period of time to balance gut flora.

Herbs are a wonderful addition to any allergy regime, as they often have a multitude of positive effects, such as toning and balancing the immune system, reducing inflammation and improving resistance. Some common herbs used for allergies include nettles, eyebright, khella, thyme, butterbur, feverfew, ginkgo, curcumin and yarrow.  Your Naturopathic Doctor or herbalist can custom-blend a formula for you, depending on your particular symptoms, triggers, etc.

Supplements such as Vitamin C and Vitamin E and minerals like calcium and magnesium can also be helpful during allergy season. Vitamin C is a powerful antioxidant and improves immune function.

Moderate exercise helps improve peripheral blood flow and lowers inflammation.  30 minutes, most days of the week is recommended. Plan to head outside at times/days when airborne allergen counts, like pollen, are on the lower end.

Additional support can often be found through homeopathic medicines and acupuncture, so consider these therapies as well.

A Note On Prevention:

Prevention is one of the foundational principles of Naturopathic Medicine. Consider taking local honey and/or a good amount of the herb nettles (as a tea or freeze-dried in capsules) during problem months, or for at least 1 month prior to allergy season to prevent or reduce onset of allergic symptoms.

Fall is a beautiful time of year and we happy to support you to ensure you are able to enjoy it.  To book an appointment with one of practitioners, contact our office at (804) 977-2634.

One of the greatest contributors of dis-ease and illness in today’s culture is a misalignment of ones circadian rhythm, resulting in inappropriate hormonal secretions, particularly human growth hormone, cortisol and melatonin, and significant imbalances in nocturnal sleep patterns.

Every single organism on the planet, from the most advanced homo sapiens right down to the simplest algae, has an intricate system of internal clockwork that establishes our hourly, daily, monthly and seasonal rhythms. This is called our Circadian Rhythm and without it we would quite literally be an out of control hormonal mess. Without this rhythmic control, hormones would run unregulated, our growth and development would be entirely askew, and our sleep patterns would be impossible to entrain.

Disruption of circadian rhythm:

I’m sure you’ve noticed that when you fly into another time zone (say from New York to California, or from Oklahoma to Australia), it takes several days to get into the sleep/wake cycle of your new destination. This is because our bodies have a strongly engrained rhythm (a 24 hour cycle) that will function inherently for several days before adjusting to this new rhythm. This circadian rhythm knows when to go to sleep at night, when to wake up in the morning, when to expect food, and most importantly when to perform essential endocrine functions. These endocrine functions include secreting Growth Hormone for our development and releasing melatonin and cortisol for sustainable sleep and regulated energy during the day. However, once we disrupt our circadian rhythm over and over again with lack of sleep, shift/night work, inconsistent eating times or high stress lifestyles (taxing on your cortisol production) and most detrimentally disconnecting from the outside world, all kinds of dis-eases arise.

Human beings are the only species on the planet that intentionally disrupt their sleep and circadian rhythm patterns on a daily basis. In today’s society we are obliged to be up and available at all hours of the day or night, with businesses functioning in 24 hour shifts, air and train travel available at all hours, and shift workers on hand to keep this busy society running. With the direct correlation of essential hormone secretion to a set circadian rhythm, what does one lose physiologically once this disconnect from the natural world is thrust upon our rhythms? When we no longer perceive sunrise or sunset in our walled in environments or we push our chronobiological limits past their natural timers, we become acutely disjointed in the way our body perceives the world and pathologies arise in the arena of global health. When the circadian system is disrupted, it is observed that a variety of health pathologies emerge, including sleep disorders, depression, glucose dysregulation, metabolic imbalance and obesity. Keeping the rhythm in tune involves maintaining the delicate balance of signaling pathways, hormones and appropriate environmental cues.

Restoring your body’s natural circadian rhythm:

Balancing the outside environmental signals (sunrise, sunset, seasonal changes, moon cycles etc) with internal biological signals (rising melatonin at night, rising cortisol levels in the morning, etc) is imperative in order to regain control of the body’s natural circadian rhythm. This is not an overnight alignment, but a process of realigning the body to function with the natural rhythms of the world, and requires significant changes to ones lifestyle for optimal results.

It has long been determined that herbal therapies provide tremendous support to the body during stages of transition, and a key understanding to an herbal approach is the appropriate timing of dosing to suit the specific chronobiology of an individual. Herbs may be used to support ones natural circadian rhythm by helping to promote sustained sleep with a downstream effect of enhanced melatonin or growth hormone secretion.  They may also be useful in helping the body to adapt to stress, with a downstream effect of supporting the natural rhythm of cortisol secretion from the adrenals. The desired pharmacological effects of herbs may only be biologically appropriate at specific times of the day or night depending on how the circadian cycle presents in the individual.

Lifestyle suggestions:

1.    Dim/turn down your lights 30 minutes before bedtime so your body has a chance to perceive darkness and prepare for melatonin release.

2.   Turn off the TV, computer or stimulating lights 30 minutes before bed. We all know this is a major contributor to poor sleep – make sure to do this!

3.   If waking up in the morning while it’s still dark outside, keep a dim lamp or salt lamp by your bed, Turn this on right when you wake up to perceive a “sunrise” so your cortisol can have some hints to start rising.

4.   Eat at the same time every single morning. The body expects food at certain times, and keeping meal time consistent (especially breakfast) helps the circadian rhythm all around.

5.   Enjoy the seasons and be outside. Our bodies are intimately intwined with the changing seasons, and connecting to the gradual changes will help the body gradually change also.

References:

Anders, T. (1982) Biological rhythms in development. Psychosomatic Medicine, 44 (1), 61-71.

Morris, C., Aeschbach, D., & Scheer, F. (2012). Circadian system, sleep and endocrinology.    Molecular and Cellular Endocrinology, 349 (1), 91-104.

Kascoh, B. (2000) The pineal gland and biological rhythms: Endocrine physiology. New       York, New York: McGraw Hill.

If you are struggling to get quality, restful sleep, please contact our office at (804) 977-2634 to learn how the practitioners at Richmond Natural Medicine can support you.

Obsessive compulsive disorder encompasses far more than a desire to have things in a particular order, wash your hands or be tidy. The “D” (disorder) in “O-C-D” is what defines this as an often debilitating condition.

“I’m so OCD about that” is becoming an increasingly popular phrase in which individuals are referring to their quirks, pet peeves and preferences as “their OCD.” While more than likely an innocent misuse of the term, referring to your alphabetical DVD collection or the way you prefer your laundry be folded as “your OCD” grossly misrepresents the seriousness of true obsessive compulsive disorder.  Individuals with OCD experience recurrent thoughts and/or actions that they can’t let go of or stop; even if they’re aware they are excessive or irrational. These obsessions and compulsions cause significant distress and can take up a large portion of the sufferer’s day, interfering with common daily responsibilities and functioning.

Obsessions and compulsions can present themselves in a variety of ways (see below) and may even go undetected by family, friends, and medical personnel for years due to the secret nature and drastic attempts of the sufferer to hide them out of fear, shame or embarrassment.

Common Misperceptions:

1. Everyone with OCD frequently washes their hands and cleans their house

False.

While hand washing, bathing and other cleaning rituals are common among OCD sufferers, (generally performed in response to exaggerated contamination fears), these are only a handful of the many common compulsions associated with OCD.

Examples of other common obsessions include:

• Fear of losing control
• Fear of harming someone
• Fear that something will happen
• Fear of forgetting or losing something
• Preoccupation with minute details and exactness

Compulsions that may be performed in response to these obsessions include:

• Repeatedly checking that nothing awful has happened
• Repeatedly checking that you didn’t harm someone or act “out of character”
• Continuously asking for reassurance
• Hoarding to be sure you do not dispose of something you might need at a later date
• Repeating activities to make sure you didn’t make a mistake such as recounting or rewriting
• Repeating certain tasks until they are done a “safe” number of times or until they “feel right”

2. If I don’t have clearly observable compulsions I don’t have OCD

False.

In addition to observable compulsions such as those listed above, a common yet less discussed form of compulsion is a mental compulsion. Some patients struggle with “Pure O” OCD, where they experience continuous doubting or “what-if’s”. They may also experience unwanted thoughts, impulses or mental images that are frequently violent, sexual, blasphemous or unethical in nature. These are particularly terrifying and distressing as they directly oppose the person’s morals or values, leaving them feeling confused and guilty. The individual may ruminate on these thoughts trying to make sense of them. They may continuously replay positive thoughts in their mind designed to counteract the negative ones, silently repeat ritualistic sayings or prayers to ensure they don’t act upon these thoughts or impulses, and often will avoid situations that may trigger these thoughts. For example, a person with OCD afraid of harming someone may avoid the use of knives in the kitchen. Someone who fears molesting a child may avoid situations where children are likely to be present.

3. OCD will go away as I get older without receiving treatment

False.

In general, OCD begins in childhood and worsens with age. Obsessions cause anxiety levels to rise. Acting on compulsions serves to decrease this level of anxiety, bringing temporary relief and reinforcing the compulsion. The problem is that this decline in anxiety is short-lived and once the obsession resurfaces, maybe seconds or days later, the compulsion must be carried out once more to decrease the anxiety. Over time this obsession and compulsion cycle becomes a deeply ingrained part of the daily routine, making it more difficult to identify and break.

4. I’ve tried medication and therapy without much improvement. I can’t be helped

False.

Roughly 40-60% of individuals do not respond to pharmacological management of OCD (often treated with selective serotonin reuptake inhibitors [SSRIs]). According to Stanford University School of Medicine, of those who do respond to treatment, only about half report a significant reduction of their symptoms.

“Exposure and Response Prevention” (ERP), a type of Cognitive Behavioral Therapy, has high potential to be a helpful treatment option, however several factors influence how successful the therapy actually is. ERP requires that individuals confront their worst fears and endure the associated anxiety. Since this is often too difficult, many people discontinue treatment.

OCD is a complex condition and one that often takes a multi-disciplinary approach to deal with but there is hope, there is help, there are other ways to live.  If you or someone you love is seeking naturopathic support for OCD, please contact our office at (804) 977-2634.

by Lindsay Kluge, Clinical Herbalist & Licensed Dietitian Nutritionist

Herbal medicine is an incredibly complex discipline, often requiring years of academic and clinical training.  Here is what to consider when choosing the right herbal practitioner for you and your needs.

Over the past several years, I have talked to hundreds of people who are interested in taking herbal medicines and even working with an herbalist, however, they have a strong hesitation for three big reasons:

1. There just aren’t many herbalists (if any at all) in their area;
2. There are absolutely no regulations about who can call themselves herbalists. The general public has no idea who to trust and who is reputable because there is no licensing, no national testing, and no uniform academic training. This is obviously a valid concern. I wouldn’t want to go and see a medical practitioner that has had minimal training and clinical experience, and;
3. Their doctors discourage using herbal medicines and put fear into patients about seeing alternative practitioners because the doctors are not trained (and have not studied the “evidence”) in herbal medicines themselves. It is simply not included in most medical programs.

This is the dilemma with practicing as an herbalist in America, and the major obstacle of choosing an herbal practitioner. Herbal Medicine is an incredibly complex discipline, often requiring years of academic and clinical training.

After a few years in the field, here is my honest answer about choosing an herbal practitioner that’s right for you and determining their level of skill:

1. Herbal medicine is inherently a folk traditional profession. It is grounded in grass-roots practice on a community level, with an emphasis on using what is local, using simple remedies and treating the whole person (not just symptoms). This is what ANY budding herbalist is taught, and what any program will teach us. This is herbal medicine on a small, community-scale and excellent for those who rarely travel, live in outlying rural areas and have access to surrounding botanicals. Herbalists in these communities are quite often second, third, fourth (and beyond) generation herbalists who have learned from their families and passed the tradition along, using their knowledge of what has worked in the past with success.

2. Several community herbal medicine schools have popped up throughout the country which provides people with local programs to study herbal medicine. These can range from weekend workshops to even a year-long (or more). Unfortunately, none of these are accredited and do not provide a recognized degree for these students to utilize. These community schools range quite a bit in their academic training, from shamanistic to very clinical and, quite often, are led by highly skilled and highly trained herbalists. Students coming out of these programs are often well trained on the therapeutic potential of plants and are an excellent resource for the general public in choosing between several herbal remedies. Some excellent schools include: Sacred Plant Traditions in Charlottesville, VA; The Blue Ridge School of Herbal Medicine in Weaverville, NC; The North East School of Botanical Medicine in Ithica, NY; The California School of Herbal Studies in Forestville, CA; and the North American Institute for Medical Herbalism in Portland, OR.

3. With today’s demand for highly clinical and scientifically validated medical information, herbal medicine programs are few and far between. The Maryland University of Integrative Health offers a 3 year, accredited Masters level degree program for Herbal Medicine that is heavily based in physiology, pathophysiology and also the traditional and scientific study of herbal medicine. From my experience, this is the most clinical program I have found that bridges the gap between modern western medicine and traditional herbal medicine. Herbalists who graduate from this program are often the best option for more complex medical issues and source their herbs from wider (sometimes global) sources including Ayurvedic, Western and occasionally even Chinese medicines. They are often able to communicate more effectively with your doctors and medical providers which can ease the tension between modern medicine and “alternative” medicine when we all speak the same language.

*Note, all of the above programs are specific to Western Herbal medicine, not Traditional Chinese Medicine.

As you can see, there is a huge range of options when choosing an herbalist, and no one training is better or worse than another. I have friends who have studied in some community herbal medicine schools that are amazing and highly skilled herbalists who I would not hesitate to see myself or refer a patient to see. I also know herbalists who have incredible academic training in even the most complex pathophysiologies and cancers who mainly utilize herbal medicines and nutritional therapies, sometimes in conjunction with modern medicines and pharmaceuticals.

In order to license any profession, there must be an overseeing, governing body of people who decide what is important to study and what is not in order to make the academic training uniform. The very unique thing about herbal medicine is that there are thousands of years and hundreds of beneficial ways to practice, each with their distinctive positive qualities. With universal licensing, some of these fields would be excluded, which in my opinion, would be a detriment to the field of herbal medicine.

The most important thing to consider when choosing an herbalist is that you feel comfortable with their level of training and ask them plenty of questions. Check out where they have studied and even get a second opinion. Herbs are also drugs and certainly have strong effects within the body.

It’s incredibly important to trust your herbalist, and also do some research yourself to ask informed questions. For further clarification, check out some Frequently Asked Questions about herbal medicine.