There is a comfort in the predictability of every seasonal shift. Throughout the year we can expect the same cycle of familiar holidays, academic calendars, birthdays, or family celebrations, and truth be told the predictability of events and seasonal changes can perhaps feel either exciting or a little tiring. During the new year, there is often an onslaught of media that encourages the “new year, new you” behavior that always seems to require sweeping resolutions and habit changes, or expensive (short-term) detoxes and cleanses. This may indeed be a time for reflection on your year to gain clarity around some new goals or shifts you would like to make, and we would love to offer some encouragement on how to do this mindfully and sustainably for this new year. 

Read More: Detoxification – What is Means and why COLOR Matters

Winter is a Time of Reflection

Winter is a season of inward reflection. Of resting, nourishing, hibernating, slowing down, and taking some pause. We can see this in every corner of nature – the trees are resting, the land is quiet, the colors are a little less vibrant, and the cold air encourages us to sip on warmth and bundle in our homes. This is, energetically speaking, not an ideal time to go head first into grandiose lifestyle changes or major overhauls to our body or diets. Instead, sink into the reflective offering of the winter season and dig deep into the core of the changes you are really feeling moved to make. Take care of your mental health, gentle exercise, sleep routines, and small moments of comfort. These seemingly small parts of your daily routine are big foundations for bigger changes you may be wanting to make later in the year. 

Read More: Mental Health Support in Winter 

Small is Sustainable

Small pieces make up a much larger puzzle when we can stick with them. Some of the most basic and simple parts of a healthy lifestyle can easily be overlooked when thinking they are too simple to make any difference. However, we always need a strong foundation before we can build anything that lasts. Small, daily habits like drinking enough water, taking a walk outside, devoting time for quality sleep, reducing screen time, or even having meaningful connections each day are essential for our long-term health and wellness. Try to pick a few of these to incorporate into your daily routines this season and make them habits. 

Acknowledge Your Behaviors

On making any changes in our routines, habits, or behaviors, we should be honest with ourselves about how and why we may not follow through on things. You know your body better than anyone else, and before you make a new goal or challenge for yourself, reflect back on when you may have tried something like this before, and why you were either successful or unsuccessful. Take a good hard look at what works well for you and what doesn’t, and how it is possible to improve a behavior. What challenges or obstacles may be in your way, If you need to implement extra help for you to follow through to make yourself more successful, do so. 

From all of the folks here at RNM, we wish you a peaceful and joyful new year. Our practitioners are here to support you in your health and wellness goals throughout the year and are always here to answer any questions you have. Please be in touch, and we hope to see you soon!

In the winter months, we always keep our cupboards filled with warming, soothing teas and tonics to stay cozy and share with visiting friends and family. Keeping in mind the energetics of the season, we suggest balancing the cold and damp temperatures outside with warming and more drying herbs and tonics. Below are a few of our favorite beverages and herbal supports for the winter season:

1. Lemon + Ginger Tea – a classic combination of zesty and warm ginger with tart lemon feels extra comforting on cold and damp evenings. This is a wonderful tea to drink daily if you’ve got a cold or feel the “sniffles” coming on, as ginger warms the body from the inside out and lemon offers an extra kick of vitamin C. Traditional Medicinals makes one of our preferred blends of Lemon & Ginger tea. 

1. Mushroom-enhanced coffee – for a boost of morning enlightenment, an organic coffee with cerebral supporting mushrooms Lions Mane & Chaga help our brains take on the day with enhanced mental focus and long-term positive mood. We like Four Sigmatic Think Whole Bean Coffee for this unique combination. 

1. Matcha – for those with a lower caffeine intake, matcha is an ideal choice for a gentle boost of energy along with mental clarity. Because matcha contains both caffeine and the amino acid L-theanine, this is a more mentally and physically calming energy boost than coffee, along with the added benefit of antioxidants. 

1. Tulsi + Rose – for those with a touch of the winter blues, tulsi is our go-to herb that feels like a hug in a cup. Part of the mint family, tulsi is a delicious and uplifting herb that supports not only our mental state, but has traditionally been used to enhance one’s spiritual practice, support overall digestion, and as a gentle adaptogen. Paired with the sweetness of rose petals, this flavor combination is a wonderful herbal tea to enjoy every day as part of your morning routine or to share with a friend over a winter visit. We enjoy Organic India’s Tulsi Rose tea. 

1. Dream Elixir – with longer nights and (hopefully) a bit more time for sleep, this can be a fun season to play while enjoying our dream time and evening rituals. If you have ever enjoyed having vivid dreams, or sometimes have a difficult time remembering your dreams the next day, herbs such as passionflower and skullcap can enhance your dreams while the calming benefits of ashwagandha and kava kava make a soothing transition into bedtime. We enjoy this unique Dream Elixir in our evening routines. 

Read More: Winter Fluctuations: Weight Emotions & Sleep Support

Like many of our clients here at RNM, stress reduction is almost always on our radar. “Reduce your stress” sounds simple – identify what your stressors are and reduce them. However, so much of our daily, weekly, monthly, and yearly stress simply cannot be removed. We must continue to live with it as more and more may pile on. Chronic stress is one of the primary contributors to cardiovascular disease, migraine headaches, digestive imbalance, endocrine disorders (including thyroid and chronic fatigue), inflammatory skin conditions including shingles, and even poor sleep. We all deal with stress differently, and our triggers vary widely. But there are specific things you can do that can make a difference.

Read More: Taking Care of Parents: Seasonal Stress Support

You may notice that when you are stressed and anxious, your nervous system feels very agitated like you’re on the edge of your seat or highly reactive to even small stimuli or situations. This is because our nervous system is largely responsible for our “fight or flight” reaction and regulates our stress response, along with various other hormones throughout the body. Our nervous system is a major communication pathway throughout our body, highly receptive to conscious and unconscious cues and triggers.

Read More: The Key to Vibrant Health – The Adrenal Glands

Here are a few small habits to help get you started in reducing daily stressors:

• List the “optional” stress and the “necessary” stress. If you’re feeling overwhelmed, sit down and make a list of every single thing you find stressful. Nothing is too big or small, glaring or petty to include on this list. This can include your job, your kids, a co-worker, the traffic on your way to work, how your partner loads the dishwasher, the amount of endless laundry, a never-ending email inbox, the news being on in the background of your home, etc. Divide this list into your necessary stress (the things you can’t just get rid of but must continue to address), and “optional” stress (the things you choose to default into stress, such as being irritated in traffic, the co-worker frustrations, your partner completing a task differently than how you would do it, etc). 

• Set a goal of reducing your stress load by 10%. Choose one of the above “optional” stressors to practice removing or changing how you approach this for at least one week. This is, maybe, a 10% reduction in your daily or weekly stress. Really pay attention every time this stressor presents itself, and practice letting it go or responding to it differently. 

• Practice the 60-second deep breath. When you feel the familiar twinge of agitation, take 60 seconds for a slow, deep inhale and exhale. This allows your nervous system to regulate, calm, and more peacefully engage. 

• When possible, delegate and step back. Understandably, we feel stressed because we have too much on our plates and sometimes no one else to share the load. However, let’s take on too much because we want to control the outcomes to our liking. There is a fine line between relinquishing control to gain more time while appreciating the completion from another perspective. Practice with small things first. 

• Notice your small pauses and sink into them. If you’re stopped at a red light, in line at the grocery store, or in the waiting room for an appointment, these are all excellent opportunities to observe yourself (energy, mood, and your body sensations ) and your surroundings. Don’t be too quick to zone out on your phone during these small moments. Let your nervous system relax, and notice what’s around you while you pause. 

If you notice that stress impacts your quality of life or overall health, check in with us and consider making an appointment to see one of our naturopathic doctors. We would love to help you balance your life and wellness in a way that works for you sustainably and positively.

During the last half of December, we like to set a few simple daily intentions to infuse our holiday hustle and bustle with a bit of actionable and accessible self-care. Here are a few of our favorites that we will try to bring with us into the new year:

Day 1 – Start this 12-day stretch by simply noticing when you’re feeling overwhelmed and taking a deep breath. This won’t necessarily solve the problem but can help to center you while you begin going with the flow of your next action. 

Day 2 – Have you tried reiki? This is such a wonderful time of year to introduce this energetic practice into your life and Dr. Barranco offers sessions here at RNM! 

Day 3 – Take a short walk today. Anytime is the best time. Even just 10 minutes is a great way to get your circulation moving!

Day 4 – Enjoy this day completely free of social media and minimal screen time. It may feel tricky and even uncomfortable at first, but this is a wonderful break for your mental health. 

Day 5 – Rest. Remember the importance of rest in your day which can be mental, physical, spiritual, emotional, or even just a reliable good night’s sleep. If you have an extra 20 or 30 minutes tucked away in your day, rest your eyes, or grab a book and relax your body. 

Day 6 – If you need some steady human connection this month, seek out 1-2 intentional hugs today. Physical touch can be a powerful enhancer of mental health and give us a sense of comfort when we feel overwhelmed. 

Day 7 – Evening rituals. An hour before bedtime, make a cup of herbal tea to soothe your mind and relax your body. We love peppermint, passionflower, chamomile, lavender, or ginger tea in the evenings. 

Day 8 – Nature connection. Have you spent any time outdoors in the past few days or weeks? Although it’s chilly outside now, our connection with nature and the seasons can still be enjoyed when we enjoy a warm cup of tea or coffee outside, listening to the sounds, and observing the natural world.

Day 9 – Drink enough water today. Proper hydration can make a huge difference in your daily health. Aim for drinking half of your body weight (in ounces) each day. 

Day 10 – Upon waking, set an affirmation for the day to acknowledge your challenges and your strengths and set a goal of how you want to feel throughout this day. 

Day 11 – Take a moment today to reflect on the things you are grateful for. Think of the people who love you and who you love and how they help and support you each day. Keeping a gratitude journal is a beautiful way to remind yourself how people are showing up for you, and how you can show up for others. 

Day 12 – Nourish your body with a delicious meal. This can look like cooking your favorite dish just for yourself or to share with your family, or try something new with plenty of colorful vegetables, a whole grain such as brown rice or quinoa, a healthy protein, and a simple fat like olive oil in your dressing, avocado or a bit of dairy. If you would like guidance on nutrition for yourself or your family, Dr. Thompson offers individualized nutrition advice here at RNM. 

This time of year can introduce all kinds of new and unique meals to people’s diets, and with family visits, traveling, holiday parties and leftovers constantly available, it’s not unusual for our daily diets for the next month or two to be out of sorts. You may quickly notice a change in your digestion with these heavier meals, either with more frequent gas and bloating, a change in your bowel movements, more stomach upset or a sense of sluggishness as your digestive system is trying to adjust to these seasonal food changes. 

We have a few tips that we encourage our community to implement this time of year to support their digestion over the holidays without sacrificing or overly restricting shared meals. 

Be Mindful of Your Servings

You don’t have to restrict or avoid any foods over the holidays, but rather be mindful of your serving sizes. Fill your plate to one layer high and avoid “piling” foods on your plate initially. You can always enjoy another serving if you take a moment and notice you are actually still hungry. Overeating at meals can be a strain on your digestive system, leading to fatigue, stomach aches and indigestion. 

Avoid Drinking Cold Beverages While Eating

Iced beverages can dampen the digestive fire when we eat, making digestion more difficult. Instead, if you need to consume beverages while eating, keep them at room temperature. 

Read More: Delicious Vegetable Recipes for the Holidays

Try to Keep Your Meals About 4 Hours Apart

For optimal digestion, allow about 4 hours in between meals or snacks. For most people this allows the stomach to more completely digest the food eaten previously and be prepared for the next meal or snack. Notice if you are “grazing” or eating constantly throughout the day. This may lead to altered digestion and feelings of excessive fullness. 

Enjoy Herbal Bitters

Herbal bitters are a lifesaver for heavy holiday meals and aiding digestion when traveling. Bitters help to stimulate your digestion to naturally create extra digestive enzymes to help the stomach break down your macro molecules (proteins, fats, carbs etc) into small more absorbable pieces once they get to your intestines. They’re also supportive of liver detoxification, pancreatic health and enhance nutrient absorption of your foods! There are many different kinds of bitters available to the public. One option is Urban Moonshine’s bitters, or have a practitioner make it more customized for you to keep on hand. Take them directly in your mouth before meals, or add a bit of water and sip throughout the meal. 

 Teas 

There are a number of teas that can assist with digestion including chamomile, fennel or peppermint. But there is also known as Cumin Coriander Fennel tea, where this simple little herbal blend serves as a remarkable aid for your digestion before, during and after meals. You may already have these three delicious herbs in your kitchen pantry, and simply combining ½ tsp of each and steeping in 2 cups hot water for 10 minutes creates this deliciously soothing blend. You can also try Banyan Botanicals CCF tea. 

Read More: RNM’s Holiday Self-Care Guide

If you need personalized nutrition or digestive support this season, consider making an appointment with one of our naturopathic doctors. They can help to guide you in making the best decisions for your health and holiday needs through individualized recommendations!

What are electrolytes?

Have you ever noticed that when you maintain proper hydration during physical activity or even throughout your daily schedule, you feel so much better? Your energy is steadily maintained, headaches may never develop, your mind is sharper and your muscles and body feel more vibrant? That’s because hydration and electrolytes play a major role in almost every body function, and when we lack these inputs throughout the day, we can almost immediately notice the difference. 

Electrolytes are the group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. If we are eating a diet rich in these minerals, it is unlikely that we need to supplement with these regularly, however, extra electrolytes are helpful if we’re sweating throughout the day, increasing our exercise, or suffering from an illness that causes diarrhea or excessive dehydration or even if we have an autonomic nervous system illness or cardiovascular concerns. Overall, these minerals are essential for balance throughout our body, and we’ll notice quickly if they’re depleted.

Electrolytes & Hydration go Hand-in-Hand

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

If you’re sweating during physical activity, you’re losing important electrolytes. This is more critical in summer weather or during outdoor activities in the heat, but sweating during any activity is one of the quickest ways to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar except in the case of certain autonomic illnesses). It is also important to note that doing any activity at higher elevation will cause you to dehydrate faster, so keep this in mind and make sure to constantly drink extra water. Also, during the holidays people may drink less water due to the cooler weather and even caffeinated beverages and alcohol can also dehydrate the body.

Replenishing Electrolytes

Extra electrolytes are a great thing to have on hand when traveling in case of illness or to keep with you on hikes or outdoor activities. We recommend electrolyte powders without extra added sugars, artificial colors, or flavors. Brands such as Nuun, LMNT, Hilyte and Pique are good ones to start with. You can add these to water and drink throughout a hot or active day to support hydration and stamina, or drink afterward if you’re feeling fatigued or dehydrated. If you are needing more personalized recommendations for meeting hydration goals and electrolyte replenishments, make sure to ask your naturopathic doctor during your next visit!

The benefits of having and caring for a personal or family pet are numerous. If you have grown up with a pet or adopted one later in life, you may be familiar with the positive impacts they have in your home – from companionship and entertainment to even increasing your sense of purpose and responsibility. There is a growing area of research on the benefits of pet therapy for mental health, and when owning and caring for a pet is feasible for you, we will often recommend this form of mental health support for a variety of reasons! 

Read More: Daily Health Practices to Support Mental Health

People living with depression and loneliness, anxiety, dementia, ADHD, and PTSD are especially akin to the bond and positive support offered by animal therapy. This can be from any trained animal for therapy, and most commonly are dogs and horses. However, even the presence of lesser “trained” animals such as cats, birds, and rabbits can have a positive impact on our mental health. The bond humans share with animals is very special, and the feelings of comfort, love and companionship we develop with pets can boost our mental health and quality of daily life. In fact, caring for a pet such as a dog or cat has shown to increase the hormone oxytocin which can improve mood and is the hormone that assists with bonding between mother and child (1).

Canine Companions Can Get You Moving!

If you’re fortunate enough to have a canine companion, they need exercise and movement every day (just like us), and you can do this together. Not only has exercise been shown to decrease levels of anxiety and depression, it has been linked to increased self-esteem and cognitive function. This is likely due to the impact of exercise on our limbic system and overall stress response system which, through a lifetime of day-to-day stressors, can become overwhelming and difficult to manage. Daily exercise also has the benefit of improving the quality of sleep – a foundational pillar for overall health and wellbeing. You may quickly notice an improvement in your sleep patterns when you begin the daily habit of intentional movement and exercise! Plus, it is such a joyful activity to take your pup for a stroll and spend time exploring the world together, even if it’s just your local neighborhood. 

Children and Animals

Children of all ages require different approaches when dealing with stress, learning abilities, or disabilities, communication barriers or recovering from traumas. In some cases where children have a hard time communicating with adults, they may have more benefit from social therapy when interacting with animals in conjunction with therapy. With symptoms of hyperactivity or lack of focus, when children are introduced to animal therapy, it can improve their engagement and patience with a task. Overall, pet therapy has been shown to lower stress cortisol levels in school children, leading researchers to continue implementing pet therapy for stress and anxiety in children’s health. 

Read More: Mental Health Support in Winter

Additional Benefits of Pet Therapy

The American Journal of Critical Care published a study where researchers found that visits with therapy dogs improved cardiovascular health and lowered blood pressure in heart patients. Animal assisted therapy has also been shown as a positive example of a, “nonpharmacological intervention that can help ICU patients become active and engaged in their recovery as early as possible.”. Finally, as we age it is important to maintain a sense of purpose for e]overall cognitive health and longevity, and pet therapy has been shown to provide this in elderly populations. 

Resources: 

1. The Role of Oxytocin in the Dog–Owner Relationship

Perimenopause is an anticipated right of passage for every woman. Some women approach this part of life with dread and discomfort, while others embrace it with open arms and a sense of liberation and freedom. However, the unfortunate truth is that because many women approach perimenopause unsuspectingly and with little knowledge of what is happening physiologically, confusion and frustration overtake their decision-making in their health. Every single woman will experience perimenopause and menopause, yet very little education is given to girls and women about this very normal process. 

Perimenopause is the transitional time before menopause lasting anywhere from 2 to 10 years and is most commonly noticed around or after the age of 40. During this time and within the Western world, women may notice subtle to extreme changes in the regularity and symptoms of their menstrual cycle as they become longer and more infrequent. Hormone levels are gradually shifting leading to a variety of symptoms such as hot flashes and night sweats, headaches, joint and muscle aches, uncharacteristic mood changes, heavier bleeding, vaginal dryness, concentration and memory struggles, and sleep disturbances. As the menstrual cycles become longer and the ovaries begin to retire, there will be a time of about 1 year when menstrual cycles have ceased, and this is the “moment” we call menopause – 12 months after a woman’s last period. 

Again, this is a process and is gradual, and thus some women may experience very few if any signs or symptoms of perimenopause at all. Perimenopause is a natural process that does not require treatment, however, many women will seek support because they just aren’t feeling quite like themselves, or the symptoms are impacting their daily lives and are difficult to manage. It is estimated that “…menopausal symptoms are sufficiently bothersome to drive almost 90% of women to seek out their healthcare provider for advice on how to cope”. (1). However, we find that these symptoms are typically worse within the Western world and especially in cultures that do not revere age or see it as a form of wisdom. In fact, they find that menopausal symptoms are significantly less bothersome whereas in societies that see age as a negative experience, where menopause is equated to old age, the symptoms of menopause can be much more devastating to the women (2).

Read More: Perimenopause: From Research to Practice

Supporting Women in Perimenopause

Perimenopause is usually occurring at the stage of a woman’s life when they have hit a stride in their careers, and they may be caring for both their own children and their parents. They have full plates of responsibility and often a decade or more of chronic stress behind them already. Little to no time is allowed for them to navigate this phase of their life or deal with the daily symptoms that may be impacting their mental and physical health. It can be overwhelming and frustrating for them to find solutions when, case by case, every woman has come into perimenopause from a different path. Some have been on birth control for decades. Some have past or current endocrine imbalances such as thyroid disorders or adrenal fatigue. Some have a history of PCOS or endometriosis where they need more guidance on their hormonal journey. These are all examples of where personalized approaches to medical care are critical in both acute and preventive care in women’s health. 

One of the things that makes naturopathic medicine unique is the whole-body approach to health and well-being. That means that even when you are 30 years old and seeing your naturopathic doctor, they will have perimenopause in mind when creating your care plan. They know this is a reality of your future health, and the recommendations they provide you early on will be supportive of the process in ten, twenty, or thirty years. They will always be keeping in mind your adrenal and stress hormones, your liver detoxification function, your nutritional requirements for optimal bone and brain health, and your family history and genetic predisposition to certain hormonal changes. If and when you are in the thick of perimenopause, they can support the whole body without the tunnel vision of hormones only. This is why naturopathic care can be so important for long-term health.  

Read More: Naturopathic Approach to Women’s Health

If you or a loved one is in need of support during perimenopause, please reach out to Richmond Natural Medicine. One of our Naturopathic Doctors will help to guide you in both education and care during this time. All of our doctors are skilled in working alongside your primary care medical team, gynecologist, and can provide nutritional, herbal, lifestyle, and supplemental support based on your individual needs. 

Recommended resources:

Here are some physician authors you may find interesting with regard to information on perimenopause: Christiane Northrup, MD; Sara Gottfried, MD; Tori Hudson, ND

1. Perimenopause: From Research to Practice
2. (Rapaport, L. (2015, June 5). Culture may influence how women experience menopause. Reuters. Retrieved September 14, 2022, from https://www.reuters.com/article/us-health-menopause-perceptions-idUSKBN0OL1XH20150605 

Our lives have been filled with so much uncertainty in recent years: a global pandemic, natural disasters, international humanitarian crises, and much more. With each new obstacle comes the desire to seek out information and learn everything we can about each situation. While this can be important, and even lifesaving in some situations, it can also be detrimental to our health, especially if we resort to ‘doom-scrolling’.  

What is doom-scrolling?

Doom-scrolling is a relatively new term that describes what many of us have fallen victim to: feeling the need to constantly check the news or social media, spending an excessive amount of time scrolling, reading, or watching news reports, or reading multiple different articles on the same topic.

How can social media be bad for me?

Humans have never had as much access to information as we do today (newspapers, television, social media, computers, etc). Being constantly bombarded with information, negative news, and crises can negatively impact our health especially if we are not taking adequate time to care for and nurture ourselves. It is no doubt that the troubling information we find online often brings up emotions for many of us, and if we are neglecting to care for ourselves then these emotions may be suppressed or misplaced. 

So, what are some ways to take care of myself during these times?

• Get outside in nature when possible to connect with the earth. Placing your bare feet in grass, dirt, or sand for a few minutes each day has a powerful effect on overall wellness and can help keep us grounded!
• Journaling, drawing, and coloring are excellent ways to take care of ourselves because they provide a creative outlet to express many of the emotions that we are experiencing.
• Write down one thing that you are grateful for each day! 
• Schedule a follow up with your naturopathic doctor! Keeping track of your health is essential and can easily be overlooked in the hustle and bustle of our daily lives.

How can I stop doom-scrolling?

• Set a timer for a certain amount of time during which you can research and catch up on current events. Once the timer is up, you can stop what you are doing and switch over to your next task for the day. Setting an effective boundary like this is a great way to reduce your exposure to negative news and provides you with more time to care for yourself
• When you are online, consider seeking out positive or uplifting news to help motivate and inspire you and use your screen time to spark joy or creativity in your life! You could watch a video tutorial on a new hobby/craft/recipe or watch a documentary about your favorite plant or animal! 

Help Yourself!

While there are many uncertainties in the world, one thing is certain: we must work together and care for one another to get us through these times. Check on your friends and family, check on your neighbor, but most importantly you must remember to check on and take care of yourself. Like they say on an airplane, you can’t help someone else if you haven’t helped yourself first! 

Resources

Protecting the Brain Against Bad News  

Integrative and Lifestyle Medicine Strategies Should Include Earthing 

Illnesses in Technologically Advanced Societies Due to Lack of Grounding