Trouble Sleeping? RNM’s sleep expert, Lindsay Kluge, can help you explore your sleep habits and improve your sleep quality.

Here at RNM, it’s not uncommon for most people to mention sleep troubles as part of their overall health picture. Sometime’s a bad night’s sleep is just an occasional thing, and other times it’s a chronic, on-going issue that may (probably) be contributing to their larger health concerns. Although each practitioner here has a slightly different approach to working with sleep imbalances, there are some foundational lifestyle factors that we all look into and address when sleep becomes an issue.

Here are five questions we may ask you (and how we go about addressing each one) in order to achieve a better night’s sleep:

1. What is your sleep routine?

Winding down at night is one of the most important factors to establish and support your circadian rhythm. Taking about 45 minutes to relax, calm down, and dim the lights can be hugely beneficial to get your hormones balanced for a more restful night’s sleep.

2. What is your morning routine?

Just like your nighttime routine contributes to helping you fall asleep, your circadian rhythm also needs support first thing in the morning. If you wake to an alarm before the sun comes up, your body needs that perception of light to trigger your hormones to actually get you out of bed. Try using a natural sun light alarm clock, or turn on a dim light first thing in the morning to nudge your body into daytime, slowly (like sunrise).

3. How is your energy in the morning and throughout the day?

If you’re severely lacking energy for an hour (or more) in the morning, there may be inadequate cortisol output in the morning when cortisol should be at it’s highest point. Cortisol also maintains our energy throughout the day, so if you lack energy all day, or at certain points during the day, it may be an indicator that your circadian rhythm is imbalanced due to hormone insufficiency.

4. Do you take naps in the afternoon?

Taking a 10 minutes cat nap is all fine and well, however if you feel the urge (or the necessity) to take a 1-2 hour nap every day, this can also confuse your circadian rhythm and make it more difficult for you to fall asleep, and stay asleep through the night. Again, this points to a potential cortisol imbalance.

5. What is your eating schedule?

Just as sunlight/darkness are triggers to maintain your circadian rhythm, food is another excellent way for your body to predict routine and energy every single day. Eating breakfast at the same time (or at least within the same hour) every morning is helpful for your body to sustain energy throughout the rest of the day, and help your cortisol levels peak at their most beneficial time.

It is always more complex than just taking a pill to solve a sleep problem. Lifestyle, stress, daily routines, and even some foods or drugs may be contributing to sleep troubles. Start to develop a sense of your own sleep habits and ask yourself some of these questions to see where you could use the most support or make changes.

The practitioners here at Richmond Natural Medicine can help you get to the bottom of solving almost any sleep imbalance.  If you are having trouble sleeping and are ready to make the changes for a better night’s sleep, contact our office at (804) 977-2634 or click here to schedule an appointment.

What is Functional Medicine and how does it differ from Naturopathic medicine? Below is a review of the similarities and differences between Functional Medicine and Naturopathic Medicine.

What is Functional Medicine?

Functional Medicine addresses the underlying causes of disease, using a systems-oriented approach and engaging both patient and practitioner in a therapeutic partnership. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, Functional Medicine addresses the whole person, not just an isolated set of symptoms. ¹

The Seven basic principles are underlying Functional Medicine:

1. Science-based medicine that connects the emerging research base to clinical practice
2. Biochemical individuality based on genetic and environmental uniqueness
3. Patient-centered care rather than disease-focused treatment
4. Dynamic balance of internal and external factors that affect total functioning
5. Web-like interconnections among the body’s physiological processes also affect every aspect of functionality
6. Health as a positive vitality, not merely the absence of disease
7. Promotion of organ reserve as a means to enhance the health span

How was Functional Medicine developed?

Dr. Jeffery Bland and his wife established the Institute of Functional Medicine in 1991.  Dr. Bland is a nutritional biochemist and registered clinical laboratory director.  He is a former professor of biochemistry at the University of Puget Sound, and a former Director of Nutritional Research at the Linus Pauling Institute of Science and Medicine. He was the first member of the Board of Trustees of Bastyr University, the first federally accredited university in the United States offering graduate and undergraduate degrees in natural medicine, and contributed significantly to its founding and accreditation.  ²

Dr. Bland was involved with Bastyr University, one of the accredited Naturopathic Medical Schools in Seattle, Washington before the development of functional medicine.  It is also known that the Institute of Functional Medicine has many Naturopathic Doctors on their staff holding positions such as educators, curriculum creation, and even on the board of directors.³

What is Naturopathic Medicine?

Naturopathic medicine is a distinct system of primary health care that emphasizes prevention and the self-healing process through the use of natural therapies. Naturopathic doctors (NDs) blend centuries-old knowledge and a philosophy that nature is the most effective healer with current research on health and human systems.

Naturopathic diagnosis focuses on identifying the underlying causes of disease, while naturopathic therapies are supported by research drawn from peer-reviewed journals from many disciplines, including naturopathic medicine, conventional medicine, European complementary medicine, clinical nutrition, phytotherapy, pharmacognosy, homeopathy, psychology, and spirituality.

The therapeutic modalities used in naturopathic medicine (including physical manipulation, clinical nutrition, botanical medicine, homeopathy, and hydrotherapy) integrate conventional, scientific and empirical methodology with the ancient laws of nature. ⁴

The philosophy and the therapies of naturopathic medicine, which have their origins in Hippocrates and the traditional and indigenous medicines of the world, first became a distinct profession in Germany in the mid-1800s. In 1896, Dr. Benedict Lust, MD, brought naturopathy to America and established the first naturopathic college, the Yungborn Health Institute in New Jersey. Naturopathic medicine has since been present in the US for over a century. ⁶

The following principles are the foundation of naturopathic medical practice: 5

• The Healing Power of Nature (Vis Medicatrix Naturae): Naturopathic medicine recognizes an inherent self-healing process in people that is ordered and intelligent. Naturopathic physicians act to identify and remove obstacles to healing and recovery, and to facilitate and augment this inherent self-healing process.
• Identify and Treat the Causes (Tolle Causam): The naturopathic physician seeks to identify and remove the underlying causes of illness rather than to merely eliminate or suppress symptoms.
• First Do No Harm (Primum NonNocere): Naturopathic physicians follow three guidelines to avoid harming the patient:
  • Utilize methods and medicinal substances which minimize the risk of harmful side effects, using the least force necessary to diagnose and treat
  • Avoid when possible the harmful suppression of symptoms
  • Acknowledge, respect, and work with individuals’ self-healing process
• Doctor as Teacher (Docere): Naturopathic physicians educate their patients and encourage self-responsibility for health. They also recognize and employ the therapeutic potential of the doctor-patient relationship.
• Treat the Whole Person: Naturopathic physicians treat each patient by taking into account individual physical, mental, emotional, genetic, environmental, social, and other factors. Since total health also includes spiritual health, naturopathic physicians encourage individuals to pursue their personal spiritual development.
• Prevention: Naturopathic physicians emphasize the prevention of disease by assessing risk factors, heredity, and susceptibility to disease, and by making appropriate interventions in partnership with their patients to prevent illness. ⁵

What are the similarities? And differences?

As you can tell, the two fields of medicine are similar in many ways including the incorporation of evidence-based medicine, patient centered care, a whole person approach, and treating the cause rather than just the symptoms.

What I believe has happened is that there has been an increase in demand for holistic, patient-centered care. This has lead MDs and DOs to further their education with functional medicine to broaden their scope of practice to incorporate nutrition and natural therapies as well as to perform functional testing.  All of which are part of the curriculum of accredited naturopathic medical programs.

The MDs and DOs obtain functional medical education after graduation to learn a more natural approach to medicine, whereas NDs are taught this natural approach throughout their medical training.

One of the major differences I have taken away from comparing the two fields of medicine is the naturopathic vitalistic principle, the healing power of nature.  This principle is what sets NDs apart.  NDs trust in and support the bodies’ innate ability to heal itself.  All naturopathic therapies work in concert with this vital force to enhance and support the healing capacity.  As naturopathic doctors, we simply facilitate this healing ability by removing obstacles to cure and giving the body what it needs.

Another difference lies within a similarity. While both fields aim to treat the cause, they have different ideas of the said cause.  From a functional medical standpoint, they are educated on eradication of the microbe leading to disease.  Whereas from a naturopathic standpoint, our education is based upon the evaluation of the terrain.  Terrain being the unique susceptibility of the individual based on lifestyle, environment, and constitutional aspects of the person.  This is the basis of why some people become ill while other do not have when exposed to the same microbe. ⁷

I hope this has been helpful in answering some of your questions regarding functional medicine and naturopathic medicine.  Overall, we do similar functional testing and have a similar approach to patients, with some differences in philosophy.  If you have more questions about what a naturopathic medical doctor can do for you, give us a call at (804) 977-2634.

Summer brings an abundance of new produce, all with amazingly bright colors and nutrients.

With more color comes more nutrients in our foods, and as a general rule of thumb if we can increase the amount of naturally occurring color in our diets, we often get an added boost of vitamins, minerals, nutrients and antioxidants. These include nutrients like lycopene, vitamin C, magnesium, potassium, riboflavin, folate, iron and of course fiber to name a few.

I know that juices and smoothies are really popular this time of year, and I would also encourage everyone to try eating their fruits and veggies in their whole form as well. Some of my favorite nutrient dense, colorful summer veggies include red and golden beets, purple and orange carrots, asparagus, red peppers, heirloom tomatoes, and rainbow chard. My favorite super fruits in summer are blueberries and blackberries which are mineral powerhouses, jam packed with antioxidants. With so much variety this time of year, I always recommend that folks do their very best to eat 5 different colors every single day.

Summer vegetables and their effects on organ systems:

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

Examples: eggplant, red onion, purple cabbage, beets, blueberries, blackberries

Red Vegetables – Contain lots of lycopene, lutein, zeaxanthin and are great for the heart and cardiovascular system.

Examples: Tomatoes, red bell peppers.

Orange Vegetables – Contain beta carotene which is important for the immune system and essential for cell-to-cell communication. Contain Vitamin C, Folate and Potassium.

Example: Carrots, golden beets

Green Vegetables – Especially the dark leafy & brassicas are important for multiple organ system detoxification; useful in hormonal imbalance; increases liver detoxification (gets rid of excess hormone supplies); LOADED with vitamins and minerals. Contains vitamin C, K, folate, iron, lutein and fiber.

Examples: kale, broccoli, bok choy, Chinese cabbage, spinach, swiss chard, beet greens, dandelion greens, mustard greens.

White/Green Vegetables – Extremely nutritive to immune and lymphatic system. Contain vitamin B-2 and allicin.

Examples: garlic, onions, leeks, chives, shallots

Challenge yourself this summer to get 5 different colors on your plate every single day! This can be colors from fruits, vegetables, eggs, whole grains, legumes, and of course wild foraged greens. You may be surprised at how lacking your color pallet used to be, but with this added awareness, you’re no doubt increasing your nutrient, vitamin and mineral intake with this simple tip!

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Written by Lindsay Kluge

Which sweetener option is right for you?

Every so often, I like to do some research on major food groups/trends and see what’s new in the literature. Recently (in the past 5-10 years), our society has had quite an infatuation with sweeteners and what the new best product on the market is. It seems like every year something “better” and “healthier” comes out that people flock towards for their touted benefits. What interests me the most is how our taste for sweet things has become so numb. Foods that were once perfect and delicious all on their own are now, to many people, just “not sweet enough”. Could this be due to the introduction of artificial sweeteners into our diets? Could it be due to the extreme excess in which foods and beverages are bombarded with added sugars and our lack of eating naturally sweet things like fruit and maple syrup? Maybe a combination of both.

Key Points To Consider When Deciding Which Sweetner Is Right For You:

• When eating foods with natural sugars (like fruit with fructose), you are also getting the vitamins, minerals and fibers to go along with that, potentially enhancing the nutritive value of the entire food.
• “Added sugars” are isolated sugars with only the sweet taste and calories (often referred to as “empty calories”) and none of the surrounding nutrients. These are also referred to as “non-nutritive sweeteners”.
• Eating sweeteners in excess (even the natural ones) has been associated with increased weight gain, tooth decay and diabetes, to name a few. There is surprisingly little definitive research available to determine the health benefits or health detriments of any sweetener, either “natural” or artificial. Both the limited research studies and also the brief time period through which the increase of sugar consumption has developed contributes to the lack of solid answers. The fact is, health data is not available, and what data is available is considered controversial.My bottom line to the consumer – our bodies are designed to eat foods, not additives. Sweeteners in any form (especially in excess) does not contribute to health in any way, and when you do eat sweeteners, eat them in as close to their natural form as possible with foods like honey, maple syrup and dates. My preferred sweetener, if I use them at all is maple syrup and honey.

Common (and not so common) Sweeteners

Minimally processed Honey (fructose, glucose and water)
• Often higher in calories and fructose content
• Very little to no processing at all, natural food form sweetener

Maple Syrup
• Naturally derived from sugar maples, red maples or black maple trees in its pure form.
• Similar calorie content as table sugar along with small amounts of naturally occurring amino acids.

Date Sugar
• Derived from dates in it’s natural form
• Cooking with whole dates is also a great way to get a sweet flavor into foods

Molasses
• Relatively high in vitamins and minerals such as calcium, magnesium, potassium and iron (with blackstrap molasses having the highest mineral content)
• A byproduct of the refining process of sugar beets, sugar cane or grapes. Processed sugars are boiled several times and the syrupy liquid left over is molasses without the sugar crystals.

Table Sugar (Sucrose)
• Usually derived from sugar cane or beet juice
• Made up of glucose and fructose
• Sometimes highly processed unless “raw” or “unrefined”

Brown Sugar (Sucrose)
• Made of refined white sugar with 3%-10% of molasses
• Has a slightly higher content of minerals due to the molasses content

Stevia
• Naturally derived from the stevia leaf and processed into sugar crystals
• Very low calorie sweetener that is significantly sweeter than table sugar.
• May have an unpleasant aftertaste to many people

Highly Processed/Sugar alcohols Agave
• Extremely high in fructose (even more so than high fructose corn syrup) which may potentially raise triglyceride levels
• Ranks very low on the glycemic index due to it’s high fructose content

Corn Syrup (glucose, maltose & dextrose sugars)
• Found in extreme excess in the standard American diet (SAD)
• Often genetically modified unless it is certified organic
• Directly linked to weight gain and obesity

Erythritol
• Sugar alcohol approximately 60%-70% as sweet as table sugar
• Found in small amounts in fruits and fermented foods
• Absorbed in the body slowly and does not raise blood sugar levels. However not all of it is absorbed by the body, sometimes leading to gas, bloating and diarrhea. However, of the sugar alcohols, erythritol seems to be the easiest to digest.

Xylitol (Sugar alcohol)
• Often found in oral care products as it has been shown to have a beneficial effect on oral bacteria.
• There is an upper safe limit to it’s use which is often much lower than one might expect
• Has been known to cause gastrointestinal upset when exceeding the upper safe limit.

Artificial Sweeteners
Much sweeter than regular sugars. Use less and fewer calories

Aspartame (NutraSweet, Equal)
• Potentially addictive substance linked to several diseases with curiously little definitive research that is not funded by big food corps.
• Breaks down into free formaldehyde molecules in the body

Sucralose (Splenda)
• Almost all “definitive” positive studies performed on Splenda were animal trials, not human trials.
• There is no long term research available about the health concerns of Sucralose in humans. The health concerns associated with the ingestion of Sucralose have never been adequately tested.

Bottom Line – our bodies are designed to eat foods, not additives. Sweeteners in any form (especially in excess) do not contribute to health in any way, and when you do eat sweeteners, eat them in as close to their natural form as possible with foods like honey, maple syrup and dates. My preferred sweetener, if I use them at all is maple syrup and honey.

Related Articles and Studies

Increase in sweetener consumption in the US

Reactions to Food Additives: Mixed results

High Fructose Corn Syrup and Obesity

Controversies around Xylitol

Probiotics are hugely beneficial in shaping who we are, how we respond to the world, and how our health is affected by these billions of tiny bacterias residing in the gut.

90% of your immune system is in your gut! Therefore probiotics are KEY in maintaining a strong immune system for several reasons:

• They form a protective layer within the intestinal lining to block harmful bacteria from forming
• They secrete IgA which prevents infection
• They assist in preventing allergies and down-regulate inflammation
• They act as the gatekeepers at the tight junctions within the intestines (along with zonulin), preventing toxins and waste products from passing through into the bloodstream

As unusual as it may sound, healthy intestinal bacteria are also linked to balanced emotions. The reason is that the gut influences and produces major mood hormones.  Mood disorders, including anxiety, insomnia, panic disorders, and addiction are a significant issue in the U.S. and have at least tripled since 1980. Since these conditions all have a pattern of imbalances of the mood hormones serotonin, GABA and taurine (which cannot be made without healthy intestinal bacteria) probiotics and mood are inextricably linked.

• Serotonin – 95% of all serotonin is made in the gut
• Taurine – A calming brain chemical that enhances GABA. If the intestinal bacteria is imbalanced, (which can happen if not enough probiotics are present), a negative bacterial overgrowth can develop, which can cause the kidneys to excrete taurine. The result is more anxiety and insomnia.
• GABA – The probiotics in the gut create this strong mood stabilizer that increases the body’s level of serotonin.

1. We eat the amino acid, tryptophan
2. Tryptophan is converted to 5-HTP in the small intestines
3. 5-HTP is converted into serotonin in the brain

An entire nervous system resides in your gut

The Enteric Nervous system is located within your gut and functions autonomously in the body. This is a “Distinct Entity – a complete network of neurons, neurotransmitters and special proteins responsible for communications, thinking, remembering and even learning”.  Ninety percent of messages that operate the gut come from the enteric nervous system, not the brain!

What are some symptoms of probiotic imbalance?

Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), constant illness or susceptibility to colds, constipation, diarrhea, foggy brain, multiple food allergies, depression, to name a few.

How do things go wrong?

Diet, environment, climate, stress, illness, drugs and aging all contribute.

• Antibiotics wipe out nearly all of the good bacteria in our gut, leaving our immune system weakened and our gut vulnerable to infections and “bad” bacteria build up.
• Stress can alter gut motor function leading to sensitivity to foods (diarrhea) or hypersensitivity and leaky gut. Stress also increases cortisol which is inflammatory to the gut.
• With age, more drugs are prescribed, the diet may negatively change and the body becomes frailer.
• Within our environment, we are bombarded with toxins, pollutants & chemicals that are absorbed into our body and stored up over time, damaging our gut health and weakening out probiotics over time.

How can things be balanced?

1. Improve diet to include whole foods, fruits, vegetables, fiber & fermented foods on a DAILY basis.
2. Eliminate artificial foods, sugars, chemicals, pesticides, processed meats and Genetically Modified Foods (GMO’s) from the diet.
3. Reduce stress or seek out ways to cope with stress in a healthy way (meditation, yoga, stress management counseling).
4. Supplement with probiotics on a daily basis. My favorite is the Garden of Life Raw Probiotics for Men & Women.
5. Work with your doctor and nutritionist to decrease Rx drug use and improve diet to be as balancing and nutritious as possible. There is no one right diet for everyone!
6. Herbal support that enhances intestinal health, which can vary according to a person’s constitution.

Probiotic Foods:

Yogurt, kefir, dark chocolate (at least 70% dark), Miso soup, pickles, tempeh, kimchee, kombucha, sauerkraut, microalgae (blue-green)

In summary – your gut health is hugely important to nearly every main function in your body and can drastically contribute to or diminish your susceptibility to chronic disease. Each of us has a very unique bacterial makeup and there is no one “right” way to eat or supplement. Pay attention to the foods you eat, the environment that surrounds you and listen to your gut!

For further reading, check out the American Journal of Clinical Nutrition

Taking a moment or two to still your mind and focus on your breath is perhaps one of the most simple yet effective self-care tools that we all have in our toolbox.

Nearly every single person carries with them a heavy load of stress (whether consciously or unconsciously).  Stress affects every single part of your body from your sleep to your joints to your digestion and to your ability to focus. Each one of us holds stress differently and it presents in often subtle ways. Stress can be expressed as constant headaches or agitation, or maybe just feeling abrupt with your family or perhaps unable to handle change well. For almost everyone, however, stress is held within our nervous system and is what is referred to as our “fight or flight” response. Over time, this intense build up of stress (i.e long term or chronic stress) can lead to a tightening of our nervous system.  As a result, one might feel less flexible and adaptable and even resistant to take on new challenges. This is where breathwork is absolutely irreplaceable as a self-care technique.

When we take even 5 seconds to pause, close our eyes and take a deep full body breath, we begin to unwind tension from our central nervous system and reset our stress response. You will notice this effect immediately once you begin practicing breathwork. You will feel your shoulders loosen, your headspace lighten, your digestion improve and your mood lift.

If you’re just starting out with intentional breathwork, you may notice that about 1 minute after you’ve taken your deep, long full body breath, all of your tension and stress return immediately. This is normal. For many of us, stress is our default emotional response even when we are not in actively stressful situations. We often always feel stressed and experience these symptoms of stress as our “normal”, and this is when it’s more beneficial to incorporate breathwork into your day.

Repetition is key and setting reminders on your phone to take a long, deep, full body breath every 10 minutes is an excellent practice to start with. You can also choose landmarks to help you remember to breathe, such as taking a breath at every red light or put a reminder on your desk at work. These simple, easy practices are often the most helpful but also the first to be forgotten.

Technique:  Box Breathing

Instructions:

Sit or lay still with your eyes closed and imagine a one dimensional 4 sided box.  On the bottom line, breathe in deeply for 5 seconds. On the side, hold this breath in your body for 5 seconds. On the top line, exhale completely for 5 seconds. On the other side line, sit with empty lungs for 5 seconds. Repeat this practice at least 3 times when you have a racing mind or heart, or to ease stress and aid in sleep.

This simple 60 seconds practice will help to calm your entire body and relax your nervous system, allowing you to begin again. Do this as often as you need – any time of day or night – especially during times you know to be stressful triggers such as a work environment or sitting in traffic.

Consider scheduling a session with our Mindfulness/Meditation instructor, Lindsey Wrable for deeper practice with these techniques.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Water and hydration practices during the spring and summer are one of the absolute most important factors to health.

It’s not uncommon for folks to get dehydrated daily and experience the symptoms of dehydration that could be easily prevented with some awareness and simple habit shifts. During the months of April – September, it’s extremely important (especially when you’re doing outdoor activities) to drink consistently and smart to make sure you’re body doesn’t experience the cellular strain that is dehydration.

Here’s a few basics to keep in mind as we approach prime outdoor season:

How to calculate your minimum requirement: There are different schools of thought on this one, but a simple formula to get started is to take your body weight, divide it by 2.  That number is the minimum number of ounces for your daily intake. For example, if you’re 160 pounds, you should aim for at least 80 ounces of water daily. This is your minimum amount, so if you’re traveling or exercising more or the weather is extra hot, you should increase this.

What counts for water: Obviously pure water (filtered, reverse osmosis, pH etc).  Also herbal teas (not black tea or tannin rich teas or coffee and not sugary teas), pure fruit and vegetable juices, watermelon, oranges, grapefruits, melons would count.  *Note – alcohol absolutely does NOT count for water intake. Alcohol is actually dehydrating to the body, and if you’re outside drinking, for every drink you have to follow it up with at least 8 ounces of pure water.  

Pay attention to your body’s cues: When you actually feel thirsty – it’s already a situation physiologically. Keep drinking throughout the day, especially when you’re doing outdoor activities, so that you’re never actively feeling too thirsty. You always want to stay hydrated enough that your body doesn’t need to cue you for thirst as this is a cellular strain. Keep water available for you at all times and use it regularly. Don’t necessarily chug water when you feel parched. Take large sips frequently.

If you’re sweating:  You’re losing important electrolytes. This is more essential now for summer weather or doing outdoor activities in the heat, but sweat is one of the quickest way to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar). Products like coconut water,  Nuun & Ultima Replenisher are good options to add to your water. Note -doing any activity at higher elevation will cause you to dehydrate faster, so keep this is in mind and make sure to constantly drink extra water.

Set reminders if you’re forgetful: Every 10-15 minutes, you need to try and drink at least 5 ounces of water. If you’re a forgetful person and just don’t drink enough water throughout the day, help yourself out and set reminders on your phone to do this while you’re at work or while you’re hiking or doing outdoor activities.

Symptoms of dehydration: Dry mouth, headaches, muscle twitching, thirst, dizziness, low urine output and fatigue / confusion. If you experience any of these while outdoors in the warm weather, immediately start drinking sips of water slowly to rehydrate and rest before continuing.

*Summer Challenge*

Invest in a large water bottle (at least 32 ounces) and fill this at least three times daily (depending on your weight). Make it a goal to drink these throughout the day and get into the habit of reaching for water even if you don’t feel actively thirsty.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

A sock treatment is one of the most unique and effective recommendations often included in a naturopathic care plan.

This old remedy is usually recommended at the first signs of cold and flu and is designed to stimulate the immune and lymphatic system.  It works to “heat compress” the body’s natural temperature control to warm the socks.

When you develop a cold or flu you may experience the chills.  The body’s natural defense is to warm up so as to push the pathogens out of the body through heat.  Remember taking a hot bath when you’re sick? This extra heat helps to stimulate the body to expel pathogens. Drawing this heat down towards your feet also helps to clear any congestion that has accumulated in the upper respiratory system as energy and heat is being pushed to your lower extremities.

As prescribed, you will sleep with cold socks on your feet, overnight, and remove them in the morning.

Step 1: Obtain a pair of wool socks.

Step 2: Obtain a pair of very thin socks or liner socks.

Step 3: Soak the liner socks in ice water until fully chilled and saturated. Wring out completely.

Step 4:  Take a warm bath (to warm your body and feet) for at least 10 minutes prior to putting on the socks.

Step 5: Place the ice-cold thin pair of socks on your feet and then cover with a pair of dry wool socks. Sleep with this overnight. You may find that you develop chills or a sweat during the night and may need to change into a second pair of pajamas, but keep the socks on the for the remainder of the night. In the morning, the socks will be completely dry.

Step 6: Remove the socks in the morning.

It is always best to do this sock treatment at the very first sign of the cold or flu. It is more effective right at the onset, and continued for about 2-3 days.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Using a therapeutic castor oil pack is one of the most common recommendations on a naturopathic care plan and may be recommended for any number of reasons, including soothing digestive upset, supporting pain in joints, or to soothe muscles and strains.

Historically castor oil packs were recommended for all manner of ailments, most especially to support in digestion, assimilation, elimination, and also for enhancing circulation and lymphatic flow.

For many, this is a completely new practice, so below are the simple steps and products needed to do a castor oil pack treatment:

Step 1:  Obtain a large (about the size of your torso) flannel cloth or old cotton shirt that you do not mind getting irreplaceably dirty.

Step 2:  Obtain good quality Castor Oil

Step 3:  Obtain a heating pad + and a large piece of plastic (such as a plastic grocery bag or saran wrap.

Step 4:  Soak the cloth in castor oil completely and wring out just slightly. It should be well saturated.

Step 5:  Lie down, and place the castor oil pack directly on your body in the designated space (i.e. over your stomach, on your knee or on your back).

Step 6:  Place the piece of plastic just over top of the castor oil soaked cloth and then place the heating pad on top of the plastic (the plastic should act as a barrier so as not to get the heating pad covered in oil).

Step 7:  Turn the heating pad on low and lay with this on your body for at least 30 minutes but up to 2 hours. The oil will be slightly sticky, so remove the pack carefully once you’re finished, and gently remove the oil off your body with a damp washcloth. Turn off the heating pad when complete. You may reuse the flannel or cotton cloth several times after cleaning thoroughly.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

For many people, sleeping can be one of the most difficult aspects of their health. If we’re running at a sleep deficit regularly, it can be extremely stressful and physiologically detrimental to our entire body and psyche.

Maintaining good sleep hygiene is essential in helping to support the body’s entrained circadian rhythm but many of our current modern day habits are detrimental to these sleep hygiene practices.

Below are 5 best practices to perfect sleep hygiene.  All of them are within your control to adjust and develop habits around. Even focusing on one at a time will be beneficial in the long term!

1. Create a safe, calm, comfortable (and uninterrupted) sleeping space – Your bedroom should ideally be a space that supports deep and uninterrupted sleep above anything else. Do your best to keep this space tidy and clean and as comfortable and aerated as possible. One of the most common reasons people have a hard time sleeping is that they allow actual physical disturbances in their bedroom – namely pets – that wake them up at night. If you have a lot of noise outside of your bedroom windows, try using a white noise machine to drown out the sound. Try using essential oil sprays to infuse your surroundings with calming scents. If the temperature is uncomfortable for you, invest in systems that will aid in your comfort while sleeping.
2. Light & dark cues – Environmental triggers are essential to support your body’s circadian rhythm, and often our light and dark cues are ignored due to our living situations and schedules. We need to perceive the absence of light in order for our melatonin to rise and our cortisol levels to decline (ie – we need to perceive a “sunset”). When we keep lights on until the moment we want to fall asleep, it makes it challenging for our hormones to know what to do and adjust right away. 30 minutes before you want to fall asleep, dim your lights as low as possible to allow your body that hormonal transition. Consider getting a dim lamp or salt lamp. These also work perfectly if you’re waking up before the sunrise. Turn this on immediately upon waking in the dark for your eyes to adjust to this “sunrise” for at least 10 minutes before rising from bed to support your cortisol levels.
3. Avoiding the screens – This relates to dimming your lights and perceiving darkness before bedtime. When we stare at screens (namely TV’s, phones and computers), that stimulating light is telling our brains to remain alert and prevents the release of appropriate hormones in the brain that help us fall asleep. At least 30 minutes before bedtime (while you’re dimming your lights for your own personal “sunset”), avoid all screens whenever possible and do something calming and relaxing such as a reading an actual book, yoga, meditation or gentle movement, crafting something with your hands or even listening to a calming podcast or music.
4. Avoid foods at least 4 hours before falling asleep – Digesting food is very metabolically expensive. When we have our largest meal in the evenings (which is very common for most people), it takes several hours for the body to adequately process the caloric burden. When you’re sleeping, you want your body’s energy to go towards resting and repairing all of your other organ systems – not towards digesting food. When possible, try to keep your dinner portions smaller and eat as early as possible. Avoid late night snacking.
5. Calm your mind from a busy day – Once our days are done, there’s often a lot to process and think about. Allow yourself some intentional time to decompress from your day and settle your mind. Journal or meditate if this may help you avoid over-thinking (or having a “monkey mind”) when you’re trying to fall asleep. Also, avoid watching the news or anything stressful before bed, as we carry this in our subconscious while we sleep and could lead to more stressful dreams.

If you’re needing support with sleep and optimizing your circadian rhythm health, consider scheduling an appointment with our clinical herbalist, Lindsay Kluge, for an individualized approach to enhancing your sleep hygiene.

Read more:

Circadian Rhythm: The Importance of our Internal Clock

Sustained Energy: Herbs to Support Your Cortisol Rhythm

5 Habits that Contribute to Poor Sleep

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.