Astragalus is the Herb of the Month for December. And for good reason! As we ease into the Winter solstice of December, we say hello to longer nights, quieter days, and, hopefully, moments of reflection. There is a seasonality to everything. Since it’s almost winter outside, we’re starting to slow down, and typically, our internal energy is doing just the same. Astragalus is the perfect winter companion for this new rhythm. 

Common name: Astragalus 

Latin name: Astragalus membranaceus

Part Used: Roots

Benefits: Adaptogenic, adrenal tonic, antiviral potential, blood tonic, Qi tonic, digestive aid, diuretic, hypotensive, immune stimulant, tonic, vasodilator

Taste: Sweet, Earthy, and Bitter

Energetics: Warm and Moist

History: 

December’s Herb of the Month, Astragalus, is one of the most commonly recommended herbs in the world. This is partly due to its ability to enhance and balance the entire body. It’s long been used in Traditional Chinese Medicine (TCM) to boost overall vitality, improve circulation, and build the blood. While there are literally hundreds of different varieties of Astragalus (they’re all in the pea family!), the medicinal variety that we most commonly use is Astragalus membranaceus, a sun-loving perennial native to China. This root is thought to have been used as a traditional medicine in China for at least 2,000 years (with some writings suggesting that it might be more like 5,000 years!) 

Astragalus was first introduced to North America through the USDA’s Plant Introduction Office in 1925. However, acclaimed herbalist Stephen Buhner points out that it likely wasn’t used in Western botanical practice until the 1960s, when there was a shift towards blending Eastern and Western perspectives in herbal medicine. 1

Benefits: 

Our Herb of the Month, Astragalus, has been used so prolifically throughout the history of traditional medicine that it is deemed one of the “Fifty Fundamental Herbs” still used in TCM.2 It’s most commonly used as a Qi (or chi) tonic, which means it’s thought to strengthen and replenish your vital force or energy, essentially aiming to restore your vitality. On top of that, this amazing herb is also helpful during times of acute illness to help speed up recovery. Herbalists may recommend astragalus to help fortify the lungs or to help get over a cold. Additionally, Astragalus contains high antioxidant properties and can potentially help protect cells from oxidative stress.

Astragalus’s main claim to fame in Western herbalism is as an adaptogen, helping to normalize behavior in the immune, nervous, and hormonal systems. This helps your body better regulate during times of stress. It can also be taken as a long-term preventative against colds and other viruses. 

You may see other herbal sites also recommending astragalus for the following (As always though, you should consult your doctor first if you are interested in taking Astragalus, or anything, for the long term): 

• The liver
• The kidneys and urinary system
• Blood sugar
• Seasonal allergies
• Upper respiratory tract
• Menstrual cycle
• Menopause
• Organs of detoxification
• The skin
• Pain/inflammation
• Stress response

Emotional Aspects of Astragalus:

Astragalus is known for tonifying and building up internal power or energy. It can be used to fortify the energetic body, support vital energy, and reinforce the body’s natural defenses. It also helps keep energy flowing, rather than becoming stagnant. In spiritual practices, Astragalus is used to protect or cleanse the aura, while it also helps ward off negative energies. 

Using Astragalus In Your Everyday: 

Astragalus Chai Recipe for Immune Support – Makes 6 cups.

Recipe from Mountain Rose Herbs

Ingredients

• 2 Tbsp. astragalus root or 10-15 small organic astragalus root slices
• 10 slices of organic Chinese licorice root
• 2 Tbsp. of organic ginger root
• 2 Tbsp. organic dried orange peel
• 1 Tbsp. of organic sweet cinnamon chips
• 1 tsp. of organic white peppercorns
• 1-2 organic cardamom pods
• 3-5 organic whole allspice berries
• 3-5 whole organic cloves
• 1 ½ quarts of water

Directions

• Combine all the ingredients in a saucepan.
• Bring to a boil.
• Simmer for one hour.
• Strain.
• Add milk and raw, local honey if desired.

Immune Boost Soup – Serves 8

Recipe from Vegetarian Times 

Ingredients

• 5 cups water
• 1 Tbs. miso paste
• 1 cup shiitake mushrooms (sliced)
• 2 small yellow onions (minced)
• 1 cup celery (sliced)
• 1 cup carrots (sliced)
• 1 cup bell peppers (sliced)
• 1 Tbs. ginger (grated)
• 1 tsp. turmeric
• ¼ tsp. black pepper
• 3–4 dried slices of astragalus root
• 5 cloves garlic
• 1 Tbs. coconut oil

Instructions

• Heat water and miso paste in a large pot and allow the paste to dissolve.
• Add mushrooms, onion, celery, carrots, peppers, ginger, turmeric, black pepper, and astragalus slices, and simmer for 1 hour (or longer if needed).
• Add raw garlic and coconut oil for the final 10 minutes of simmering.
• Remove astragalus slices from the soup before serving.

Missed our other Herbs of the Month? Check them out!:

November: Ginger… Recipes included!

October: Echinacea

September: Goldenrod

August: Agrimony  

References:

1. “Astragalus, Astragalus Membranaeus, Huang-Qi.” Steven Foster Group, 2011.
2. U.S. Department of Health and Human Services. (n.d.). Astragalus: Usefulness and safety. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/astragalus 

With holidays approaching and gift buying at the forefront of the mind, it is helpful to know what to look out for regarding safety. Many of our household items contain chemicals that can affect our health. We use these items every day and don’t even know! We put together a guide with ideas for avoiding these health-disrupting chemicals so you and your loved ones can have a healthy and happy holiday. 

Cookware:

Cookware is a gift that’s on many-a-wish lists. So, when it comes to shopping for cookware holiday gifts, choosing the right option is important for making great-tasting meals and supporting good health and safety. Many non-stick pans are coated with chemicals called PFAS. PFAS have been associated with many health concerns, including decreased fertility, reduced immune function, low birth weight, increased risk of obesity, certain cancers, and more. Non-stick pans scratch easily, allowing their coatings to wear or chip off at high heat temperatures, when washing, or using improper utensils. This scratching allows for the release of toxic fumes and contamination of food from PFAS particles.

Fortunately, there are great alternatives like cast iron, stainless steel, and ceramic cookware that don’t contain these harmful chemicals. Cast iron, when seasoned properly, not only results in an even heating but also develops a non-stick surface over time. Look at this article for how to season your cast-iron pan. We recommend using oils with a smoke point above 400º or others resistant to high heat, such as grapeseed oil or beef tallow. Stainless steel is very durable and perfect for browning and searing. Ceramic options offer an easy-to-clean, PFAs-free non-stick surface. All these options are long-lasting and help to keep you and your loved ones healthy, well-fed, and safe this holiday gift-giving season. 

Tupperware:

Plastic use in the kitchen, particularly in food containers such as Tupperware, is concerning due to the negative health effects of harmful chemicals such as BPA and, in particular, phthalates. These chemicals are known as endocrine disruptors, which can interfere with many hormonal processes and lead to several health concerns, including reproductive problems and an increased risk of certain cancers. Heating these plastic containers, such as in the microwave, can increase the leaching of these chemicals into the food we consume. Safer alternatives, such as glass or stainless steel, do not contain these chemicals and are even environmentally friendly. 

Glass containers are more durable than plastic, easy to clean/maintain, and heat-safe both in the oven and microwave. We recommend allowing food to cool before putting on plastic lids, and be sure to remove lids before microwaving or putting it in the oven. Stainless steel options are both lightweight and robust, making these an ideal choice for kids. While these containers are not microwaveable, they are sturdy, easily cleaned, and an excellent alternative to plastics. As more people begin switching to safer food storage, these options are becoming widely available at most stores. We foster a healthier kitchen and well-being by switching to these non-toxic alternatives.

Toys:

Toys are a key part of the holidays, and ensuring their safety is vital for children’s health. Parents often focus on avoiding choking hazards and choosing age-appropriate toys, but it’s equally important to check for harmful substances like lead, cadmium, phthalates, and BPA. New regulations were put in place by the CPSIA (Consumer Product Safety Improvement Act) in April 2024 to ensure that toys meet the ASTM (American Society for Testing and Materials) standards. However, the CPSIA encourages special attention to purchases made online, as lead regulations are not as stringent in other countries. You can check toys for lead by comparing the toy to the Consumer Product Safety Commission recall website. While at-home lead testing kits exist, they are often unable to detect lower levels of lead and do not assess how much lead is present.

If you suspect your child may have been exposed to lead, the only way to properly assess exposure is through a blood test. Talk with your child’s provider to determine if an assessment is needed. Other considerations include opting for toys made of natural materials such as organic cotton or wood. Avoid plastic toys with painted surfaces. Paint is easily chipped off and contains toxins that can be harmful if ingested or inhaled. Paint is also one of the more common sources of lead, particularly if the toy is older than 1978.  It is important to regularly inspect toys for wear and tear to help keep playtime safe and enjoyable. By being vigilant and making informed choices about toy safety, caregivers can provide a healthier play environment that promotes imaginative and safe play experiences.

Check out more wellness tips for children here!

Holiday safety is just as important as making the perfect holiday memories. By taking a few extra moments to make conscious choices on gifts, you can ensure your family can make happy and healthy holiday memories together for years to come.

References

All About Seasoning. (2019, August 22). Lodge Cast Iron. https://www.lodgecastiron.com/discover/cleaning-and-care/cast-iron/all-about-seasoning

Bang, D. Y., Kyung, M., Kim, M. J., Jung, B. Y., Cho, M. C., Choi, S. M., … & Lee, B. M. (2012). Human risk assessment of endocrine‐disrupting chemicals derived from plastic food containers. Comprehensive Reviews in Food Science and Food Safety, 11(5), 453-470.

CDC. (2024, April 17). About Lead in Consumer Products. Childhood Lead Poisoning Prevention. https://www.cdc.gov/lead-prevention/prevention/consumer-products.html

CDC. (2024, April 16). Recalls of Children’s Products, Foods, Cosmetics, and Medicines Due to Lead Hazards. Childhood Lead Poisoning Prevention. https://www.cdc.gov/lead-prevention/communication-resources/recalls.html 

Cheng, V. (2019, November 29). Toy Safety Standards in the United States: A Complete Guide. Compliance Gate. https://www.compliancegate.com/toy-safety-standards-united-states/

Holiday Safety. (n.d.). U.S. Consumer Product Safety Commission. https://www.cpsc.gov/Safety-Education/Safety-Education-Centers/Holiday-Safety

Parents: Check Toys for Lead. (2024). Nationwidechildrens.org. https://www.nationwidechildrens.org/family-resources-education/family-resources-library/parents-check-toys-for-lead  

Proshad, R., Kormoker, T., Islam, M. S., Haque, M. A., Rahman, M. M., & Mithu, M. M. R. (2018). Toxic effects of plastic on human health and environment: A consequence of health risk assessment in Bangladesh. International Journal of Health, 6(1), 1-5.

Shen, Y. (2022, May 13). ASTM F963-17 Children’s Product Safety Standard: An Overview. Compliance Gate. https://www.compliancegate.com/astm-f963/

United States Environmental Protection Agency. (2016, March 30). PFAS Explained. EPA. https://www.epa.gov/pfas/pfas-explained

As we celebrate National Native American History Month, my thoughts turn to the natural medicines of the original peoples of this land and the opportunity I’ve had to learn of Native American culture during my time living in the Southwestern United States. While in college, I had the opportunity to intern in the health and wellness center of a non-profit organization called Native Americans for Community Action. There, I learned in greater detail about the struggles affecting the Native American communities, with a focus on the two major communities in the Northern Arizona areas – the Hopi and the Navajo. I learned about the health inequities and difficulty in access to healthy foods and clean water free of heavy metals. Access to health care was also limited. This left many needing to drive 2 hours to the nearest town to receive care. Despite these challenges, I was humbled to witness the dedication to health and the support given to one another as they strived to improve the health of their communities. 

During my post-graduate studies in Natural Medicine, I learned more about the natural medicines of the people who inhabited the land before me. As a practitioner of health who has dedicated themselves to learning the natural modalities for wellness, I am intimately aware that my profession is founded on the information discovered and passed down by those who came before us. In honor of National Native American History Month and of those who came before us in the pursuit of Natural Medicine, it is my pleasure to share some of the pieces of wisdom we still use today that we can be thankful to the Native Peoples of this land for discovering and passing down. 

HYDROTHERAPY

The sweat lodge is a low, dome-shaped structure heated by fire or hot rocks that is utilized as an integral part of physical and spiritual health through heavy sweating. Steam is created by pouring water on hot stones. Individuals are believed to be freed from physical and non-physical impurities through the ceremony, cleansing both the body and mind. Many cultures have utilized high-heat environments for physical health, though the mental/emotional purpose of sweat lodges may be unique to Native American culture. We continue to utilize the act of sweating via heat and water with the use of infrared saunas and steam rooms. 

HERBOLOGY

Herbalists and Naturopathic doctors in North America still use many of the herbs that Native American peoples traditionally used, primarily due to the herbs’ availability. Below is a list of commonly used herbs and their uses.

Chaparral (Larrea tridentata)

Also known as Creosote, this desert bush blooms bright yellow in late winter/early spring and is known for the beautiful aromatic sensory experience of the desert after rain. Chaparral is traditionally used for its antimicrobial effects and is typically used topically. It is often made into a salve and used for conditions such as athlete’s foot, acne, and other topical concerns. It is helpful for relieving arthritis pain. Internally, it is stimulating to the liver, soothes bowel and gastric concerns, and is beneficial for autoimmune conditions, especially those that result in joint pain. As a tea, it is useful for fevers and menstrual cramps. Historically, the leaves were powdered and used as a topical to support breastfeeding.

https://www.cancerplants.com/cancer-plants/chaparral/

Juniper (Juniperus monosperma)

Juniper is another aromatic desert plant that has blue-colored berries. The berries have been used as a tincture or tea for urinary tract infections or inflammation. It is also a carminative herb and helps to increase gastrointestinal secretions. Topically, it has been used to aid in eczema or psoriasis. However, its most common use is in upper respiratory infections. Juniper berry tea is used to assist in clearing colds, both through the consumption of the tea as well as the aromatic clearing of the sinuses. Juniper is also helpful for coughing and reducing general aches and pains, which may be helpful during fever. In Native American tradition, Juniper tea played an integral role in the birthing process, both for relaxing during labor and cleansing postpartum.

www.bio.brandeis.edu

Aloe vera

Aloe is a succulent with a latex outer skin and an inner gel that flowers atop long stems in the winter. The inner gel is often utilized topically as a remedy for red, inflamed skin caused by damage from the sun. The leaf is cut open, and the gel is rubbed onto the tender skin. While this is still utilized for this purpose today, Aloe vera is typically used by herbalists to aid in gastrointestinal concerns, with the outer portion of the leaf being used as a powerful laxative and the inner gel is used to soothe inflamed tissue in cases of irritable bowel disease or GERD.

https://upload.wikimedia.org/wikipedia/commons/4/4b/Aloe_vera_flower_inset.png

EMOTIONAL AND SPIRITUAL BODY

Native American approaches to health focus heavily on an individual’s emotional and spiritual well-being. Ceremonies such as the sweat lodge, smudging (ceremonial burning of plants, such as sage), vision quests, healing songs, and dancing are integral parts of traditional Native American healing practices. Community is also an essential part of health, aiming for a balance between self, nature, spirit, and community. Healing ceremonies are often conducted in the community, with many individuals coming together to lend support and receive healing themselves.

Native American traditions can be seen in our culture today, with many traditional health practices coupled with our modern understanding of the human anatomy and medicinal herbs. As Naturopathic doctors, we are so appreciative of the beautiful impact native medicine has on our daily practices. In what ways do you see the influence of Native American healthcare practices in today’s medicine?

References

Justo. (2023a, August 23). The Sacred Sweat Lodge: a vital Native American tradition – Native Tribe info. Native Tribe Info. https://nativetribe.info/the-sacred-sweat-lodge-a-vital-native-american-tradition/

Justo. (2023b, August 26). Traditional Healing Practices of Native Americans: a cultural heritage – Native Tribe info. Native Tribe Info. https://nativetribe.info/traditional-healing-practices-of-native-americans-a-cultural-heritage/

Mark, J. J., & Jane, C. (2023). Origin of the Sweat Lodge. World History Encyclopedia. https://www.worldhistory.org/article/2289/origin-of-the-sweat-lodge/

Swiecicki, A. G. (2018, October 15). Desert Aromatics of the American Southwest | Albuquerque Herbalism. https://albuquerqueherbalism.com/2018/10/15/desert-aromatics-of-the-american-southwest/

Portman, Tarrell AA, and Michael T. Garrett. “Native American healing traditions.” International Journal of Disability, Development and Education 53.4 (2006): 453-469.

This blog was written by former RNM doctor Dr. Alida Callahan. We’re so grateful that she’ll be continuing to work with us on our blogs, though she recently moved to California to be closer to family.

October serves as National Down Syndrome Awareness Month. Even though Down Syndrome (DS) is the most common genetic condition in the United States, affecting approximately 1 in every 700 live births, specific support is still needed. While individuals with DS face unique health challenges due to physical stature and structure, a naturopathic perspective provides a more holistic approach. This approach focuses on individualized nutrition, disease prevention, and the promotion of overall well-being for individuals with DS.

Understanding the Health Challenges of Down Syndrome

Down Syndrome can lead to several health issues. Some of the most common include heart defects (affecting 40-50% of individuals with DS), thyroid imbalances, and sensitivities to dairy and gluten (celiac disease). Additionally, individuals with DS are at a higher risk for certain conditions, such as:

• Infections, including COVID-19, flu, and autoimmune diseases
• Insulin resistance, which can increase the likelihood of developing Type 2 diabetes
• Cardiovascular disease (CVD)  
• Dementia, with up to 70% of individuals developing early-onset Alzheimer’s disease by their 30s
• Leukemia and other immune system disorders

Due to these increased risks, individuals with DS often experience a reduction in lifespan. One reason is that many individuals need more nutrients available for daily function to keep up with the demand. Additionally, the early onset of amyloid-β (Aβ) protein deposits in the brain and heart can start as early as age 12 and significantly contribute to these conditions. By the age of 30, the majority of individuals with DS exhibit some level of amyloid (the plaques that are the hallmark of Alzheimer’s) buildup, leading to inflammation, oxidative stress, and cognitive decline. However, nutrient support and adequate nutrition are crucial in preventing these diseases. The point is that we can work preventivelyearly in one’s life. 

The Importance of Nutrition for Down Syndrome

Nutritional support is imperative for individuals with Down Syndrome, as their unique metabolic and digestive challenges require careful attention. Palate issues, feeding difficulties, and impaired digestion can also play a factor. Additionally, the higher risk of conditions such as hypothyroidism and celiac disease further emphasizes the importance of tailored dietary support.

A naturopathic approach to nutrition for Down Syndrome can include supplements and foods rich in specific vitamins and minerals known to support overall health, reduce oxidative stress, and promote cognitive function and repair.

Essential nutrients that are typically low or depleted in DS include:

• Acetyl L-carnitine: Helps boost energy production and supports brain health. Foods high in acetyl L-carnitine include: 3oz steak (81mg), 8 fl oz whole milk (8mg), 1 medium avocado (2mg) 
• B9 (Folate) and B12: Crucial for healthy brain function and the production of DNA and red blood cells. Foods high in vitamins B9 and B12 include: one cup of cooked kidney beans (131 mcg),  1 large egg (22 mcg), 1 cup of raw spinach (58 mcg)
• Calcium (Ca) and Magnesium (Mg): Support bone health and muscle function. Foods high in Ca and Mg include: 1 tbsp chia seeds (76 mg calcium and 40 mg magnesium), 1 cup cooked white beans (161 mg of calcium and 113 mg magnesium), 1 oz almonds 75 mg calcium and 76 mg magnesium)
• Copper (Cu) and Iron (Fe): Help in the production of red blood cells and immune function. Foods high in Cu and Fe include: 1 tablespoon spirulina (44% of the recommended daily intake of Cu and 2 mg of Fe – recommended value varies), 4 dried shiitake mushrooms (89% of the recommended daily intake of Cu and .4 mg of Fe), 3 oz beef liver (1144% of copper and 6.5 mg of Fe)
• Vitamin E: A potent antioxidant that helps combat oxidative stress. Foods high in vitamin E include: 1 oz of dry roasted sunflower seeds (7.4 mg), 1 oz dry roasted almonds (6.8 mg), ½ medium avocado (2 mg)
• Zinc (Zn) and Silicon (Si): Support immune function and tissue repair. Foods high in Zn and Si include: 1 cup of green beans (2.4 mg of Zn and 7 mg of Si), 1 medium banana (4.7 mg Si), 3.5 oz ground beef (4.8 mg of Zn)

Additionally, those living with DS should be tested for specific food intolerances to dairy, grain, and even celiac disease. Added lab work may also be essential for assessing specific individual nutrient deficiencies.

Read more for wholesome, nutrient-dense recipe ideas.

Naturopathic Solutions for Long-Term Health

A naturopathic approach to Down Syndrome goes beyond just addressing the symptoms of various health conditions. Focusing on whole-body wellness through reducing oxidative stress and inflammation while providing nutritional interventions promotes cognitive function and long-term health. 

For instance, addressing insulin resistance early on can help mitigate the development of cardiovascular issues and diabetes. Reducing exposure to inflammatory foods such as gluten and dairy while incorporating nutrient-dense whole foods can further support digestion and immune health. Finally, ensuring adequate levels of antioxidants, like vitamins E and C, have been shown to slow the progression of cognitive decline by reducing oxidative damage.

Conclusion

The naturopathic approach to Down Syndrome focuses on supporting the unique needs of each individual by emphasizing disease prevention and nutrition. By addressing both the genetic predispositions and environmental factors influencing health, naturopathic doctors can offer a personalized care plan that optimizes overall well-being. With the proper nutritional support and lifestyle adjustments, individuals with Down Syndrome can lead healthier and more fulfilling lives. It is prevention at its best!

If you or someone you love is living with DS and would like more support or information, reach out to us at 804-977-2634 to schedule an appointment. 

References:

1. https://www.peacehealth.org/medical-topics/id/hn-3565005  
2. https://www.indi.ie/diseases,-allergies-and-medical-conditions/disability/396-down-syndrome-and-nutrition.html
3. Rocz Panstw Zakl Hig. 2015;66(3):189-94. https://pubmed.ncbi.nlm.nih.gov/26400113/ 
4. Biol Trace Elem Res. 2020 Aug;196(2):607-617. doi: 10.1007/s12011-019-01938-6.
5. Alzheimers Dement. 2015 Jun;11(6):700-9. doi: 10.1016/j.jalz.2014.10.007. Epub 2014 Dec 12.
6. Front Neurosci. 2020 Jul 8:14:670. doi: 10.3389/fnins.2020.00670. eCollection 2020
7. (https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/alzheimers-disease-people-down-syndrome)