Why Should You Watch Your Sugar Intake?

Many major health issues including obesity, diabetes, metabolic syndrome, and heart disease have been linked to the consumption of processed foods and the added sugars found within them. Processed sugar in excess is known to cause blood sugar dysregulation, glucose imbalance, and hyperactivity in both youths and adults. Sugar is a highly addictive food, and the food industry knows this. The profit makers of the food industry are rarely on the same team as public health officials and health care practitioners. Because of these misaligned institutional priorities, it’s important to pay close attention to food labels and to make an intentional effort to reduce sugar intake below the recommended daily intake of 30 grams per day.

Read More: How to Spot Hidden Sources of Sugar

Artificial Sweetener Health Advisory

The World Health Organization recently released new guidelines advising not to use non-sugar sweeteners (NSS) for weight loss. It states, “The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children. Results of the review also suggest that there may be potential undesirable effects from long-term use of NSS, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.”. 

Non-sugar sweeteners include ingredients such as acesulfame K (Sweet One), aspartame (NutraSweet and Equal), saccharin (Sweet’N Low), sucralose (Splenda), and stevia derivatives. These are commonly added to “low calorie” or “sugar-free” products like sodas, bottled tea and electrolyte drinks, sweetener packets, syrups, and packaged foods. 

Read More: WHO Advises Not to Use Non-Sugar Sweeteners for Weight Control 

Is Low Calorie More Important than Low Sugar?

It is not a sustainable nutrition approach to focus solely on calories. The overall nutrient quality of food is always more important than calorie content alone. This approach is a prime example of quality versus. quantity. The food we consume is more than just calories and therefore must contain more than just sugar. Try to consider: How nutrient-dense is the sugary food we see in grocery stores? For example, blueberries are low in calories and extremely nutrient-dense, while a Snickers bar is low in nutrients and high in calories and sugar.

What Sweeteners Would We Recommend?

At Richmond Natural Medicine, we are always starting with whole foods first. While we advise you to keep an eye on your overall sugar intake not to exceed 25-30 grams each day, we are more interested in the nutrient quality of food rather than the calorie amount. “Low calorie” is not as important as the overall effects of the food on the body, and pay attention to the daily intake in combination with the other foods you’re consuming for a well-rounded diet. 

We recommend you take a week or two and pay attention to the nutrition labels on the foods and beverages you’re consuming regularly. You may be surprised by how much sugar (be it “natural” or artificial) is included in many of the packaged foods you consume and how quickly you reach 30 grams in a day. When you prepare your own foods or are purchasing products that include a sweetness to them, check your labels for the form of the sugar included. 

The sweeteners we would recommend when cooking include:

1. 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
2. Maple Syrup
   • Naturally derived from sugar maples, red maples, or black maple trees in their pure form
   • Similar calorie content as table sugar along with small amounts of naturally occurring amino acids
3. Date Sugar
   • Derived from dates in its natural form
   • Cooking with whole dates is also a great way to get a sweet flavor into foods
4. 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.
5. Table Sugar (Sucrose) in moderation
   • Usually derived from sugar cane or beet juice
   • Made up of glucose and fructose
   • Sometimes highly processed unless “raw” or “unrefined”
6. 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

What is Alzheimer’s Disease?

Alzheimer’s is a degenerative brain disorder that slowly erodes memory and cognitive skills. It is the most common form of dementia and is a progressive disease that becomes more severe over time. Alzheimer’s disease impacts the areas of the brain that control memory, language, and thoughts. These are where initial symptoms may be first noticed with behaviors such as getting temporarily lost in a familiar place, repeating questions, misplacing things and being unable to locate them, or inability to complete familiar tasks at home or work. Some of these symptoms may appear minor at first, but the patterns of this repeated behavior become more noticeable and overwhelming over time. 

It is estimated that some 6 million people in the US over the age of 65 have the disease, and many more under 65 have been diagnosed as well. Early onset Alzheimer’s (diagnosed from ages 30 to mid-sixties) is rare while aging is one of the most significant risk factors in developing Alzheimer’s. If you have witnessed a loved one struggle with Alzheimer’s disease, you know it is a heartbreaking condition to endure, and also for the caregivers to support. There is currently no cure for this disease, and it is one of the most aggressively researched degenerative diseases medical sciences are exploring today. 

What is the Microbiome?

Our gut microbiome is a massively complex array of bacteria, yeasts, microbes, and genetic material that influences everything from our metabolism, digestion and absorption, communication networks, immune function, brain health, and essentially every body system in between. The microbiome is dynamic and adapts and changes with early development, and environmental factors such as stress, diet, and use of antibiotics especially in response to disease. In current medical research, we are finding that support and manipulation of the microbiome can positively impact our health and disease presentation, and this research is offering insightful clues into how and why diseases – such as Alzheimer’s – may present. 

Read More: Nourishing the Gut Microbiome

The Role of the Microbiome in Alzheimer’s Disease

As modern medicine is developing a stronger understanding of how the whole body works together to develop the disease (and heal from disease), there has been some fascinating new research to support the understanding that the gut microbiome does in fact play a role in the development of Alzheimer’s disease. This is not surprising, as we know the gut and the brain are directly linked through an intricate network of neurons, proteins, and chemicals called the gut-brain axis. Dr. Leah Hollon explains, “For years medicine has looked at diseases within compartments and we have known that this is not the full picture. To think that the gastrointestinal tract has no impact on the rest of the body is short-sided. The gut is similar to soil where things can prosper and grow, and if there is not enough diversity, poor nutrients, or even dysbiosis, that vulnerability can potentiate where disease is more likely to set up. We have seen this with autoimmune disease, cancer and even Alzheimer’s and Parkinson’s”.

For example, it has been shown that people with Alzheimer’s disease present with similar microbiome imbalances, namely lower microbial diversity and imbalanced bacterial cultures (specifically, elevated Escherichia & Shigella strains which are pro-inflammatory, and lowered Escherichia rectale which is anti-inflammatory). We also notice considerable Blood Brain Barrier breakdown in patients with Alzheimer’s disease, and the gut microbiome is very much protective of this barrier when in a healthy state. 

Research is also suggesting that chronic inflammation and even dysregulation of glucose within the brain can be a significant contributor to the development of Alzheimer’s disease. Inflammation may be a result of several things including trauma or injury, exposure to toxins, and immune dysregulation. Chronic inflammation activates our immune system (a huge part of which is located in the gut and microbiome), thus more research is being done on the effects of lowering chronic inflammation via diet and stress reduction to positively impact the bacterial flora within the microbiome, in turn, supporting brain health. The best support for Alzheimer’s has been a multi-disciplined approach including lifestyle.

There are so many avenues of research still yet to be done in this area, but it is evident that our microbiome health is such a major regulator and influencer of our health, it is no surprise that gut health, overall, is a major area of interest for naturopathic medicine and af foundational part of any care plan for a client who has cognitive health concerns acutely or preventatively. 

Naturopathic Approach

The Naturopathic doctors at RNM work to assess your neurological health by actively collaborating with your current physicians. Because many factors together impact your current health, your ND will thoroughly assess your family history, epigenetics, viruses, injury, nutrition/diet, environmental exposures, and stress. Each is important and vital to investigate; this provides the best outcome and quality of life for those struggling with Alzheimer’s disease or looking to facilitate prevention earlier in life. 

Dr. Hollon approaches Alzheimer’s disease by taking in the full health picture of every individual patient, explaining, “With Alzheimer’s, it isn’t just one thing; the collective aspects matter. Finding out food intolerances is one large key, as well as having labs regularly. If there is trauma or even emotional hardships, this is also something that can impact the biochemistry of the brain. Different recommendations may be given depending on the severity and stage of the disease. Also, certain drugs that are for memory are not broken down well by some people, and in those cases, doing additional pharmacogenomic testing can be useful. But the diversity of gut-flora is most protective and this can be from getting a well-rounded diet including grains, vegetables, and high-quality protein. When we cut out an entire group of food, we can reduce nutritional diversity, and the diversity is usually equal to health. We want more diversity and flora that produce short-chain fatty acids (SCFAs) for protection. Certain nutrients can also increase the health of flora within our gut, so assessing nutrient status is also important. We also want to find out if there are underlying microbes known as pathogenic or dysbiotic, leading to the Gut-brain axis permeability. Mucus serves as a protective barrier, but if it is broken down by microbes and their metabolites, then they can cross into the blood-brain barrier, causing more damage”. 

Some aspects of daily living contribute to neurological dysfunction in general, from dietary and environmental contaminants to long-term stress, poor sleep, and an overall sedentary lifestyle. These are just a few contributors to the growing epidemic of diminishing brain health and poor overall gut health. Other factors we consider for optimal brain function are the gut microbiome, infections, inflammation, hormone balance, and neurotransmitter balance.

Through this approach, your naturopathic doctor, in collaboration with your current medical care team, can create an individualized plan to enhance your overall state of health and well-being, whether with an active Alheizmer’s diagnosis or through a preventive lens.

Resources:

1. The gut microbiome in Alzheimer’s Disease: What we know and what remains to be explored
2. Alzheimer’s Disease & Healthy Aging 
3. The Human Gut Microbiome in Health & Disease
4. Inflammation: the link between comorbidities, genetics, and Alzheimer’s disease

Throughout the year, we all gravitate to a few tried and true remedies to support us in the changing climate and activities of each season. Our naturopathic doctors have a few favorite natural products they keep on hand to support themselves and their families, and below we list the top 7 things our practitioners keep in their summer toolkits for the summer months: 

Aloe Vera

Aloe leaf gel is our simple, go-to option for sunburn relief. The cooling, soothing gel found inside the aloe leaf is a gentle and effective remedy for supporting skin healing after too much sun. We recommend using a gel with minimal ingredients and no alcohol included, or purchasing the whole aloe leaf and scraping out the gel yourself to apply. You can use this liberally as needed. 

Lavender essential oil

Lavender essential oil is great for those that may be feeling stressed with the chaos of the summer and having a hard time settling down to sleep. You can put a few drops on your pillow or sheets to help you shift into a more calming state for sleep. Additionally, lavender essential oil is great for burns from the sun, water, or even hot objects. You can apply directly to the skin and it can help to reduce the discomfort. Not all essential oils are created equal where some are not pure essential oil or the distillation process is not ideal. There are a few companies that do a better job than others. Some of our favorites include The Essential Oil Company or Aromadivina.

Nettle leaf + electrolytes 

These are a must when we travel to make sure we stay hydrated. Nettle leaf is one of the most nutritive herbs for tea. Nettle is rich in calcium, magnesium, and potassium, and makes a perfect hydrating beverage to take with you when you’re out on hot days or traveling. Our go-to is Nettle Tea from Traditional Medicinals for an easy-to-pack travel option. Brew like a normal tea, then add ice and a dash of lemon and honey for a chilled summer beverage. It can also help with allergies and congestion as we approach the hayfever season.

Electrolytes are another essential to keep us hydrated in summertime. We obtain electrolytes from the foods we eat, and we lose them through sweating or dehydration. Electrolytes are the collective term for a group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help to regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. We keep LMNT packets or Pique Hydration or Hilyte drops for a minimal ingredient, low-sugar option. 

Read More: Naturopathic Lifestyle Tips: Staying Hydrated

Peppermint

Peppermint (mentha piperita) is the classic aromatic herb you all may likely have in your tea cupboard already! We love this herb in summer for a cooling and refreshing iced tea (another delicious way to stay hydrated in hotter months), and also for burns or itchy skin. You can steep 1-2 peppermint tea bags in 2 cups of hot water. Once steeped, add ice or put in the freezer for a few minutes to chill it. Then soak a washcloth in the peppermint tea and apply to the skin to calm and soothe inflamed, burned or extra hot skin for a gentle cooling effect. 

Mineral Sunscreen

Sunscreen is a must-have for every season, especially in the summer when we are outdoors more often. Mineral sunscreens are our preference, such as zinc oxide and/or titanium dioxide. These minerals reflect UVA and UVB rays while sitting on top of the skin rather than being absorbed into it. The Environmental Working Group is an excellent resource to check your go-to sunscreen ingredients and see if you’d like to swap your chemical sunscreen for a mineral-based sunscreen. We often recommend 100% Pure, or Badger. 

Read More: Natural Remedies for the Prevention of Sunburns

Rhus tox homeopathic

If you’ve ever experienced a poison ivy rash, you’ll know how uncomfortable the healing process can be as the rash resolves. The itchy, burning rash spreads quickly, and the best way to expedite the healing process is by not touching or scratching (which can be very difficult!). We always keep the homeopathic remedy Rhus tox on hand to take immediately after poison ivy exposure and during the healing process to support a speedy recovery. Your Naturopathic doctor can advise you on dosing, and if there are any other specific recommendations to take in conjunction, if needed. Of course, if you are allergic to poison ivy you may need additional support outside of homeopathic support.

Histaminum homeopathic or Ambrosia homeopathic

At this time of year, the grass pollen and ragweed pollen seem to catch some people by surprise where they may experience typical allergy symptoms such as eye and throat itching, poor sleep,  and headaches. We find that Histaminum and/or Ambrosia homeopathics can be useful to mitigate or reduce some of the typical hay fever symptoms. There are combination products on the market that couple the two remedies together for ease. Since the hay fever season typically lasts until the first frost, it is nice to have something on hand to allow us to thoroughly enjoy the warmer days that lead up to the Fall and Winter!

Read More: Ragweed: Naturopathic & Herbal Support

Hydrotherapy is a therapeutic practice that the naturopathic doctors here at Richmond Natural Medicine often recommend to clients for a variety of benefits. 

Hydrotherapy – as the name implies – is the external or internal use of water for various health conditions, and has been used in cultures all over the world for thousands of years. Some examples of hydrotherapy include cold water immersion (also known as a cold plunge), facial steams, sitz or salt baths, colonics, aquatic exercise, applying ice or heat packs to localized parts of the body, saunas, and cryotherapy. Different temperatures and time allotments will have varying impacts on the body, and depending on your health or specific condition, one form may be preferred over another. 

Benefits of Hydrotherapy

Hydrotherapy can be used as a stand-alone therapy, or in conjunction with other treatments as recommended by your healthcare team. Even some European countries today use cryotherapy for mental health illnesses paired with their counseling and psychiatric care. One primary difference in hydrotherapy includes hot vs. cold. Temperature plays a role in how the body will respond to the treatment. Some of the benefits of each include:

Cold Water Therapy

• Lowers body temperature
• Enhances the immune system
• Reduces inflammation and pain
• Improves cardiovascular health
• May increase stamina and endurance over time

Hot Water Therapy

• Improves detoxification and elimination of toxins (sweating)
• Relieves localized pain
• Relaxes muscles and increases blood flow

Read More: Evidence-Based Effects of Hydrotherapy on Various Systems of the Body

What Conditions Can Be Supported With Hydrotherapy?

For centuries, hydrotherapy has been used successfully for the health and well-being of people young and old. With more and more research being done on specific health conditions and hydrotherapy, we can more effectively utilize the benefits of hydrotherapy (in conjunction with other necessary therapies) for certain health conditions including (but not limited to):

• Arthritis & Osteoarthritis
• Neuropathy
• Severe PMS and menstrual pain
• Multiple Sclerosis (MS)
• Ankylosing Spondylitis (AS)
• Parkinson’s Disease
• Sports injuries such as sprains, joint and muscle injuries & spinal injuries
• Hypertension
• Fibromyalgia
• Depression and anxiety

If you are curious about the personalized benefits of hydrotherapy for your own health and longevity, ask your naturopathic doctor, or consider scheduling an appointment to discuss the options from cold packs to the usefulness of an infrared sauna (available to current RNM clients).

In late summer and early fall, we begin to notice a beautiful, golden-yellow flowering plant known as Ragweed. Ragweed blooms and releases pollen from late August through early November depending on the region, and can cause symptoms of sneezing, congestion, headaches, body aches, itchy and watery eyes, skin rash, runny or stuffy nose – the classic allergy symptoms we thought we had escaped with the passing of spring. These symptoms are often diagnosed as rhinitis (“hay fever”). Not everyone is affected by ragweed, however those with mild to severe seasonal allergies or asthma tend to present with acute or more dramatic allergy symptoms when ragweed is in bloom. 

Allergies are the response of a reactive and unbalanced immune system which, sensing an “invader,” goes into overdrive 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 that try to protect the body from foreign invaders.

To improve our response to allergies, we must first “stabilize” these immune cells so they are not so quick to release 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 exposure to allergens without having a negative response. 

Conventionally, allergy reactions to ragweed are treated with antihistamines, anti-inflammatory nasal sprays, or allergy shots for severe cases. From a naturopathic perspective, support with immediate symptoms is sometimes necessary, while also planning ahead and practicing prevention are top of mind. Preparing our immune system for seasonal allergies – including ragweed – can make a big difference in the allergic reaction and often will lessen the symptoms.  

The Naturopathic Approach to Supporting Ragweed

Practice Prevention with herbal support: Consuming herbal antihistamines and anti-inflammatories throughout each season may be helpful in lessening the acute symptoms of ragweed. 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 to allergens. Some common herbs used for allergies include nettles, eyebright, khella, thyme, butterbur, feverfew, ginkgo, curcumin, and yarrow.

Diet: You may need to avoid certain foods that are botanically related to ragweed, including artichoke, cucumber, chamomile, bananas, echinacea, zucchini, and mango. These foods may potentiate the allergy symptoms if they are already present. It is possible that other high histamine foods may need to be avoided for a time period to reduce the inflammation as a whole.

Adding in flavonoid-rich foods – Bioflavonoids, such as quercetin, 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 and also preventing further inflammation. Quercetin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine released in the body), so it is particularly helpful with seasonal allergies. Quercetin-rich foods include onions, apples, citrus fruit, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry) and dark cherries. t Supplements of  quercetin are also available– where usually, 1500mg/day for adults is adequate.

Additionally, consuming bromelain-rich foods such as pineapple may be helpful for allergy relief as well. Nutritional and food assessments can include specific food intolerances and/or allergies may need to be discussed. 

Homeopathic Ambrosia – This may be recommended by your naturopathic doctor to support the acute symptoms of ragweed allergy including runny nose, itchy throat, watery eyes, and sneezing. 

Lifestyle Adjustments: Depending on the severity of your reaction, wearing a mask outdoors, installing an indoor air purifier, keeping windows closed if you live in a high pollen area, and changing your clothes from outdoor to indoor clothing may be suggested. Even hydrotherapy to assist with clearing histamines from the tissues of the body may be useful.

Your naturopathic doctor will also take into consideration your overall health, immune function, stress response, sleep quality, and any other underlying conditions that may potentiate the allergy response during ragweed season. This multi-faceted approach not only takes into account the immediate, seasonal symptoms of ragweed but aims to prevent future flare-ups and optimize your body’s immune response towards future aggregates. 

If you anticipate any problems with upcoming seasonal allergies such as ragweed this year, call our office to schedule an appointment with one of our naturopathic doctors. (804) 977-2634.

Summer is a wonderful time for outdoor play – in the woods, at the beach, down by the river – and along the way we may notice a few common summer skin problems that need tending to. Mosquitoes, ticks, poison ivy, and the inevitable bumps, scrapes and minor injuries are all part of the outdoor experience. We like to keep a few natural remedies on hand every summer to tend to these summer skin problems, and these tried and true remedies are staples in our seasonal first-aid kits. 

Bug Bites – If you develop a red, inflamed or itchy welts from a minor insect bite including from   gnats, mosquitoes, horseflies,, try these quick options:

• Bentonite clay– Traveling with powdered bentonite clay is a good option as it can be made into a paste with just a little bit of water and then placed on the area of concern

• Plantain– If you are in nature and you don’t have anything with you- nature may have something at its disposal. You can pick a few leaves, crush them up in your hands (or even chew them up a bit if they’re not near a roadside), and place the fresh poultice on the affected area for several minutes. Plantain is anti-bacterial and anti-inflammatory and can provide quick, soothing relief for fresh bites. This works well for minor cuts and scrapes too! 
• Ssssting Stop– A homeopathic topical remedy that provides quick relief from itchy bites and stings. 
• Black tea topical compress- You can heat up water and insert the black tea bag. Once you have submerged the tea bag you can then apply it to the site of injury. 

Poison Ivy– If you’re allergic to this pervasive summer vine, then you may develop an itchy, localized rash from getting the oils of the leaves on your skin. For most people this is not serious and will resolve within a few days, however, it can be very uncomfortable and hard not to scratch. 

• Homeopathic Rhus tox– A homeopathic remedy that can be taken for symptom relief 
• Jewelweed– A traditional remedy for poison ivy, and you will often find this growing nearby streams, shady creeks, or even right next to poison ivy. For immediate use, crush the leaves and place them on affected areas. One additional option is that you could make a tincture instead. Pack jewelweed leaves in a jar and cover them with witch hazel to make a jewelweed tincture for topical use. Let it infuse together for 1-2 days in the sun. Strain out the leaves, store them in the refrigerator, and apply to affected areas as needed.
• Chamomile or calendula compress– Make a strong chamomile tea and then let cool completely in the refrigerator or add ice cubes to chill. Soak a washcloth in the tea and apply it to the affected area for a soothing, anti-inflammatory effect. 

Read More: Summer Skincare Tips

Sunburn

• Aloe vera gel is a tried and true remedy for sunburns. You can scrape the inner gel from the leaves of an aloe plant and place it directly on the sunburn. If you purchase this gel off the shelf, look for products that are completely alcohol-free (as this will irritate already sensitive skin). 
• Mint– If you have mint tea on hand, make a strong tea and let it cool completely. Add some ice cubes, and soak a washcloth in the chilled mint tea. Apply to the affected areas as long as it feels soothing. Mint is naturally cooling and feels especially good when the skin is hot or burned.
• Soothing Oils– This blend from Osea is a superb after-sun skin soothing oil that lessens the severity of sunburn and prevents excessive peeling. Additionally, essential oil lavender is another option that can be useful. Apply liberally to sun-kissed skin several times throughout the day and let it slowly absorb into the skin. Additional carrier oils to try include jojoba oil and rosehip seed oil. 

Remember to practice prevention before enjoying outdoor activities. This includes wearing sun and bug-protective clothing when possible, applying sunscreen and natural bug sprays, and checking yourself for ticks shortly after outdoor excursions. If you are an individual that has severe reactions to poison ivy, bites or stings getting appropriate early intervention is important to prevent severe allergic reactions. Overall the sooner you can address any skin problems, the easier the recovery may be!

Summer months can bring an abundance of outdoor time with longer days and sunny weather. Time on the beach, in boats, on backpacking trips, and pool parties brings endless fun summer memories, and if you’re like most people, you’ve probably experienced at least one afternoon in your life with a little too much sun time leading to parched, sunburnt skin. Although sunburns may seem like a casual and harmless skin irritation, repeated sunburns throughout your life can lead to skin cancers (1), premature skin aging, and permanent skin damage. Taking steps every single day to prevent sunburns is critical to long-term skin health, and a good habit to start at any age. 

When your skin is exposed to too much ultraviolet light, the outlet layer of skin (the epidermis) becomes damaged, causing visibly red, burnt, dry, and inflamed skin. The skin will feel warm to the touch, and if the burn is a bad one, the skin will eventually peel in an effort to heal and repair. Sunburns can be uncomfortable for several days after the skin injury, and other symptoms like fatigue, headache, and nausea may accompany the healing process. 

Remember, any amount of sun-skin damage is not good for you long term. Getting a burn or “base tan” at the start of summer may damage your skin long-term, and thus applying sunscreen regularly is highly recommended. Our go-to summer skin health tips are below: 

Read More: Mineral Sunscreen Recommendations

Tips for Sunburn Healing & Prevention

• Wear sunscreen or SPF clothing. This is your first line of defense against long exposure to UV rays. Wearing a hat while outdoors is extremely helpful, or a thin, SPF shirt while driving can reduce sun exposure significantly. Always opt for a mineral-based sunscreen. Keep in mind that sunscreens are used in large quantities, all over the body, and reapplied regularly. Thus, the (often chemical) ingredients in sunscreens are absorbed into the skin and can be measured in the blood. When using a mineral sunscreen such as zinc oxide or titanium dioxide, these particles are larger and do not absorb into the skin (hence the white coating on the skin look). This ensures that mineral-based sunscreens are acting as a literal barrier between your skin and the sun, and are not directly absorbed into your skin, or your blood. Here are some of the best sunscreens available recommended by the Environmental Working Group, and you can check your sunscreen ingredients within their database for safety.
• Apply skin-soothing herbs to sunburnt skin. Pure aloe vera gel or aloe leaf, and chamomile or calendula compresses are great options to calm inflamed skin. Even some individuals respond favorably to the topical essential oil of lavender. You can always do a test spot as each person is different.
• Avoid intense sun exposure during peak hours. Depending on where you’re located, this is usually between 11 am-4 pm. If you plan to be out in the sun, do so earlier in the morning, or in the later afternoon.
• Always opt for lounging in a shady spot, or bring shade with you! Umbrellas, canopies, and finding shade trees are always the best option when spending time outdoors during the sunniest parts of the day. 

All of our doctors at Richmond Natural Medicine focus on individualized and reparative medicine. If you are suffering from chronic or acute skin health concerns including ailments from the elements of the summer, give our office a call at 804-977-2634 to schedule an appointment. 

References: 

1. Patterns of Ultraviolet Radiation Exposure and Skin Cancer Risk 

Thyroid imbalances are a growing health problem in the US, with an estimated 12% of people in the US developing a thyroid condition in their lifetime. We see many people at Richmond Natural Medicine with both suspected and diagnosed thyroid concerns. As one of the more common endocrine imbalances, there is a lot to dig into regarding symptoms, health history, lifestyle, and sometimes when you suspect you have a thyroid imbalance; it may be something else entirely! Below we have summarized a few things to consider if you’re wondering about your thyroid health. 

What is the thyroid, and what does it do?

The thyroid gland is a small butterfly-shaped gland in the front of the neck and is an integral part of our complicated endocrine system. It plays a role in regulating our metabolism, controlling our body temperature, and supporting the balance of other hormones throughout our body. It is affected by things such as stress (acute and chronic), our sleep cycle, our environments, our diet, and also our genetic predisposition. Common thyroid conditions include hyperthyroidism (overactive thyroid), hypothyroidism (under-active thyroid), and Hashimoto’s thyroiditis (an autoimmune condition that impacts the thyroid gland). The thyroid influences every tissue and organ system in the body and when there is a thyroid imbalance it can cause body-wide symptoms. In any thyroid case, it is important to assess the root cause of the imbalance and determine appropriate short and long-term solutions.

Read More: 4 Things You Never Knew Your Thyroid Did For You

Symptoms that may indicate thyroid imbalance:

Being aware of symptoms of a thyroid imbalance is important however many symptoms associated with a thyroid imbalance are also symptoms of other imbalances as well. So do not automatically assume if you are presenting with one or several of these symptoms that they are related to a thyroid imbalance. The health of your thyroid can be assessed by way of your symptoms, applicable lab work and your health history to help determine if your symptoms are rooted in a thyroid imbalance. Below you will find a general summary of certain symptoms that are related to hypothyroidism and hyperthyroidism.

Do you feel that we should take the below information and make it look like an actual table for ease?

If you are experiencing any of these symptoms, write them down and keep track of them. Present these to your Primary Care and your other providers including your Naturopathic Doctor so they are aware of your symptoms. 

Support  for thyroid imbalance:

Treatment is highly dependent on the signs and symptoms that exist, lab values, possible onset of the thyroid concern and further work-up of other potential endocrine issues. Your Naturopathic Doctor can evaluate your whole picture to address the root cause of your thyroid imbalance. Every case is different and an individualized approach is imperative to healing. If you are experiencing thyroid imbalance or other endocrine dysfunction, reach out to discover our approach to thyroid wellness at Richmond Natural Medicine. We work collaboratively with your other medical providers andl offer natural solutions that support you and your body to regain balance. You can schedule an appointment by calling (804) 977-2634  

References: 

1. The American Thyroid Association

Over the past several years, wildfires have impacted millions of people around the world, and these environmental disasters are impacting air quality in cities thousands of miles away. Wildfire smoke, along with general air pollution, high pollen count, and environmental allergies can have a compounding negative effect on our overall health, especially for those with compromised lung function or asthma. For many of us, poor air quality is something that we live with and manage on a regular basis, due to living in urban areas that are close in proximity to our jobs, friends, and family. However, with some of the recent wildfires in Canada and Washington State, many areas have been impacted including urban and rural locations. Below are some of our tips for managing poor air quality by taking a realistic and natural approach:

Read More: Ten Tips to Protect Yourself from Unhealthy Air

1. Invest in an air purifier for your home and work environment. These can make a huge difference, especially in your bedrooms or areas you are spending long periods of time.
2. When the air quality index in your area is very poor or toxic, always stay indoors, keep your window closed, air conditioning on, and air purifiers running. Do not exercise outdoors during these times. 
3. Avoid frying foods in your home, as this increases indoor smoke.
4. Stay well hydrated. For most people, the typical recommendation is half your weight in fluid ounces.
5. Consider saline rinses for nasal passages and to assist with removing or flushing particulates from mucus membranes.
6. Avoiding your food intolerances even more strictly as well as avoiding sugar and alcohol, as this can increase the load and demand on your body.
7. Consider hydrotherapy or ending your shower on cooler water for the last 20 seconds to assist with flushing histamines and other metabolites that may have accumulated from exposures. 
8. Adding in bronchial supportive herbs may be an option to consider incorporating into your daily routine. Some of our favorites are mullein leaf, thyme, nettles, eucalyptus, and peppermint. These make wonderful teas or herbal syrups, and we also include a recipe for herbal bronchial steam below. You can enjoy this steam daily for continued support.
9. For those individuals that are in direct pathways of wildfires wearing an N95 mask or respirator may also provide some benefit to filtering out poor air quality particles, however, it does not filter out other pollutants such as carbon monoxide or nitrogen dioxide. 

Read More: Herbal Steam for Bronchial Wellness

If you are having a difficult time managing your health with poor air quality, our naturopathic doctors can provide personalized support and recommendations for you. Whether it is holistic support for asthma, bronchial wellness, or general immune health, our RNM practitioners will take a comprehensive and holistic approach to your health and lifestyle.