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By Blair Doucette
RNM Blog Uncategorized
Celebrate the Spring Equinox With Us!

The spring (or “vernal”) equinox marks one of two times a year when the Earth’s axis is tilted in a direction so that our daylight hours equal our night hours. In fact, the word “equinox” is Latin, meaning “equal night.” This means that after today, our nights will be getting shorter, and our days will be getting longer. This equinox marks the transition from winter to spring, even if it’s seemed a little springy out since the beginning of March. Before modern technology, our survival was integrally related to the sun and its warmth. We wouldn’t be able to grow food to eat, complete our work, or even survive if our hemisphere didn’t rotate its way back toward the sun. Because of this, many pre-modern cultures marked and celebrated the return of the sun. 

 

Spring Equinox of Past:

  • The Celts marked the spring equinox with rituals and celebrations involving bonfires, meant to symbolize warmth, vitality, and purity. As an agrarian culture, the return of the sun was very important to them. 
  • Holi is a Hindu festival of colors that has been celebrating the arrival of spring since about the 4th century CE. To celebrate, people throw brightly colored powders, called gulal, up into the air and at each other while dancing and feasting. 
  • Ango-Saxons marked the spring equinox by celebrating the goddess Ēostre. She was associated with spring, dawn, fertility, and rebirth and is most likely where we get the word Easter. 
  • Since about 2700 BCE, Egyptians have celebrated the spring equinox with a festival called Sham el-Nessim. It was a time where they would offer salted fish and other foods to their gods, hoping to ensure a good crop season. Sham el-Nessim is still celebrated to this day and is one of the few holidays that is celebrated by the whole country, as it predates both Christianity and Islam.

 

Spring Equinox in Natural Medicine:

Energetically, this time of year aligns more with New Year’s resolutions than January. So don’t worry if some resolutions have slipped through the cracks. The sun is now on your side! Naturopathic medicine draws much of its wisdom from observing the natural world, so we believe this time of year is important for experiencing renewal. With more sunlight to go around, our bodies may even feel a little more invigorated and lively. Like new baby plants that have to push their way through the cold earth, spring’s energy is powerful. New growth on spring trees is both extremely strong and extremely flexible. This is how we should leave winter and enter spring. And after a long winter of heavy foods, we need to help support our bodies’ detox pathways to help them work more efficiently this spring. This means supporting our livers with bright and fresh spring greens and lots of fresh herbs. 

 

Spring Nutrition: Bitter Nourishing Foods 

As soon as our tongue tastes food that is even mildly bitter, this sends a direct message to our stomach and pancreas to begin making digestive enzymes. Digestive enzymes such as amylase, lactase, and lipase, help us break down macromolecules (proteins, fats, and carbs) into small, more digestible pieces before they move into our lower digestive tract. Digestive enzymes are essential for good digestion.

Bitter Foods To Enjoy for Spring:
  • Dandelion greens
  • Burdock root
  • Chicory
  • Kale
  • Green tea
  • Chamomile tea
  • Radishes 
  • Watercress

 

Combat Allergies Naturally:

Seasonal allergies are one of the more common frustrations we hear about from our patients this time of year. Luckily, there are many things we can do to support our body’s histamine clearance. One simple thing to add to our daily routine is to drink nettle tea. Nettles work in part by blocking histamine receptors as well as lowering inflammation in general.  Try this overnight Nettle Infusion out for yourself! Note: using nettles is just a small portion of many techniques for allergy support. They typically need to be used for over a month before benefits are noticed. 

Recipe: Overnight Nettle Infusion

Take a 1-pint mason jar and add 4 tablespoons of dried nettle leaves. Cover with room temperature filtered water and fill to the brim of the jar. Seal with a tight-fitting lid and give it a good shake. Let sit overnight to infuse. In the morning, strain out the nettle and sip throughout the day for allergy support. Add a squeeze of lemon or a bit of honey to taste.

 

Spring Morning Routine

After daylight savings time, try to awaken and get out of bed at the same time each day. This consistency will help to align your body to the time change. It will also support your circadian rhythm throughout the day and night, supporting your sleep quality. Ideally, wake just before sunrise and enjoy the morning sunlight on your face and skin. 

 

Want more tips for Spring? Check out some of our other recent blogs:

 

 

Works Cited

“Sham El-Nessim: A Guide to the Egyptian Spring Festival.” Middle East Eye, www.middleeasteye.net/discover/what-sham-el-nessim-egypt-spring-festival-explained.

‌Equinox, Spring. “An Darach Forest Therapy.” An Darach Forest Therapy, 20 Mar. 2024, silvotherapy.co.uk/articles/spring-equinox-celts-picts.

“Holi : A Joyful and Colorful Festival, HoliFestival.org.” Holifestival.org, 2019, www.holifestival.org/.

‌“Celebrate the Spring Equinox and Ostara.” Www.cantonpl.org, www.cantonpl.org/blogs/post/celebrate-the-spring-equinox-and-ostara/.

 

‌

 

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By Blair Doucette
RNM Blog Uncategorized
March’s Herb of the Month: Violet

This month’s Herb of the Month: Violets

Looking around our local landscapes, starting in March, we begin to notice the at-first small and then undeniably robust signs of spring emerging. Signs of life seem to crack open from the cold of winter. And all of a sudden, the vibrancy of green crawls over our natural spaces. Looking at your lawn or any patch of grass that isn’t sprayed with lawn care chemicals, you might notice the beginnings of the violet season. When given the chance, these little beauties will spread their celebration of spring and can easily maintain a steady presence year after year. I like to take a mental note of the first violets I see every year. Like many plants deemed “weeds,” violets have a deep history and medicinal benefits.

Common name: Violet
Latin name: Viola sororia
Parts Used: flowers, leaves, stems
Benefits: Soothing, Anti-inflammatory, Expectorant, Lymphagogue (stimulates the production and flow of lymph), Vulnerary (promotes wound healing), Diuretic, and Mild laxative,
Taste: aromatic, slightly sweet, and slightly salty
Energetics: cooling and moistening

History:

There are about 500 species of violets around the world, so of course, just about every corner of the world has a historical account, myth, or legend about violets. Folklorically, there is a myth from an ancient people group from what is present-day Turkey that seems to be inspired by the Greek and Roman myths of Venus and Adonis. In this story, the great mother earth goddess Cybele loved Attis. Wild boar killed Attis while he was hunting, and violets sprang up wherever his blood touched the ground. Violets were also used in ancient medicine for gout, headaches, and dry hacking coughs. They were also used to flavor wines and sweeten dishes.

Benefits:

Violets can be used medicinally as teas, tinctures, salves, syrups, and food. They’re very high in minerals and can be used internally as a blood cleanser, respiratory remedy, and lymphatic stimulant. They have a cooling and moistening impact, so they’re helpful in respiratory remedies. Violet tea is an excellent companion for a sore throat. They also have a slightly mucilaginous property and are able to soothe hoarse or raspy bronchial tissues. In European Herbalism, violets, along with marshmallow and licorice roots, were used for ailments such as bronchitis and whooping cough. In addition to its mucilage, violets also contain soluble fiber, so they may positively affect cholesterol levels and microbiota integrity (since soluble fibers feed our gut bugs).

Violets can be used topically as a salve for chafed skin, eczema, hemorrhoids, and abrasions. Their cooling and moistening properties can soothe inflamed skin.

Emotional Aspects of Violets:

Violets have an affinity for the heart. In fact, violets are also referred to as “Heartsease.” From an emotional/energetic standpoint, violets protect the heart and support its opening up, moving beyond grief and heartache and calming the emotional nerves.  Folk herbalists used them to support the physical and emotional heart since the days of Hildegard von Bingen, the 11th-century German Benedictine abbess and herbalist.

Recipes

Precautions: There are many types of violets out there. Make sure you’re looking for the Common Blue Violet. Violets also have many look-alikes, some of which are inedible or poisonous, so only harvest them when you are 100% sure that it’s a violet. Additionally, the roots of most violet species can cause nausea and vomiting.

Enjoy violet leaves and flowers in salads, pestos, sandwiches, and wraps. The leaves and flowers can be harvested with scissors throughout the spring until the leaves become too fibrous. You can also sautée, steam, or stir the leaves into soups as a nutrient-dense thickener. The flowers also make a beautiful garnish – ex: sprinkled on salads and used to decorate cakes.

Violet Syrup – by Learning Herbs
Ingredients
  • 1 1/2 cups fresh violet flowers
  • 2 cups just-boiled water
  • 1/4 cup honey (or sweetener of choice)
  • Lemon juice (small amounts, optional)

Instructions

  • Place the violet flowers in a pint-sized glass jar.
  • Fill the jar with just-boiled water. Stir well. Cover.
  • Let sit for at least 30 minutes to 24 hours.
  • Strain off the flowers.
  • At this stage, you can choose to add lemon juice. When I make violet tea, the water turns blue. I like to add just a few drops of lemon juice to make it purple. The more you add, the more the color will change. More lemon juice can result in a magenta or pink color. Go slowly to get the color you want.
  • Add honey (or sweetener of choice). Stir well.
  • Store in the fridge and use within a few days. For a longer shelf life, measure the liquid, add an equal volume of honey or sugar, and use within a month. Discard if it develops mold.
    Yield: Approximately 2 cups

*Make your violet syrup into violet lemonade! Just combine violet syrup and fresh lemon juice. Add sparkling water or club soda to taste, and enjoy!

Violet Green Juice – by The Herbal Academy

Ingredients

  • 1 large handful of spring or new violet leaves
  • 1 cup water

Instructions

  • Wash violet leaves
  • Combine with water in a blender
  • Blend thoroughly until leaves are completely macerated into a smooth green juice.
  • Drink and feel energized by the green goodness!
References

1.Blankespoor J. Violet’s edible and medicinal uses. Chestnut School of Herbal Medicine. Published April 13, 2016. https://chestnutherbs.com/violets-edible-and-medicinal-uses/
2.Violet Herb. HerbalRemediesAdvice.org. Published 2022. Accessed March 7, 2025. https://www.herbalremediesadvice.org/violet-herb.html
‌

You may also be interested in:

Herbal Bitters: The Best Digestive Aide

Herbal Steam for Bronchial Wellness

Check out previous Herb of the Month posts!

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By Kristen Alexander
Uncategorized
International Women’s Day

Starting in the early 20th century, International Women’s Day arose due to inequalities in daily life that forced women to speak up for better working conditions, equal pay, and the right to vote. Although we’ve made significant progress during this time, there are still significant gaps and inequalities present today. Because of this, women around the world continue to press onwards to ensure equal rights for future generations. 

Since women make up the majority of the naturopathic medicine field, we would like to take a moment to acknowledge a few women who were pioneers in the field and helped us get to where we are today. We would not be able to provide the care and support to our patients without these previous contributions. 

 

Dr. Elizabeth Blackwell

Dr. Blackwell was the first woman awarded a medical degree in the United States upon graduating from medical school in 1849. Upon graduation, she focused on the health and well-being of women and children and eventually helped co-found the New York Infirmary for Women and Children. This eventually led to the development of a medical college for women, which provided medical education for women and likely helped open the doors to allow more women into the field of medicine. 

 

Dr. Rebecca Lee Crumpler

In 1864, Dr. Crumpler became the first formally-trained African American woman to receive a medical degree in the United States. Prior to her medical education, she was a nurse who worked to improve the lives of previously enslaved persons who otherwise would not have had access to medical care. In addition to her medical education, she also documented her work carefully in her book ‘A Book of Medical Discourses,’ which aimed to provide preventative guidance and support for mothers and children. 

 

Rosemary Gladstar

We would be remiss if we did not discuss Rosemary Gladstar’s contributions to the world of plant medicine. She helped create the longest-running herbal school in the US, allowing her to share her herbal knowledge nationally. Additionally, she has authored multiple books that have helped bring practical herbal understanding into many people’s daily lives. At the same time, she is actively helping promote the environmental sustainability of herbs. She helps promote ecologically sound harvesting and best-use practices to ensure future generations are able to enjoy them.

 

Ancestral Healers

It is also important to acknowledge our ancestral healers who, for many centuries, had been healing and caring for their communities long before the field of medicine was invented. Civilizations from across the globe have documented stories of women in their tribes, groups, and communities who have shared their knowledge and healing abilities, and there is no doubt that without their contributions, we would not have the breadth of knowledge regarding botanical medicines that we, as naturopathic doctors, utilize on a daily basis. 

 

At Richmond Natural Medicine, we #AccelerateAction by providing a space for women to tell their stories, celebrate their victories, and support them on their health and wellness journeys! 

If you have been looking for a caring provider who takes the time to sit with you, listen to your story, and craft a supportive plan that is individual to you, give us a call today at (804) 977-2634 to book your appointment with one of our providers. 

 

References:
  1. The History of International Women’s Day 
  2. Dr. Rebecca Lee Crumpler
  3. Dr. Elizabeth Blackwell 

 

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By Kristen Alexander
RNM Blog Uncategorized
Allergies, Again?!

Do you feel like you just finally got relief from your Fall seasonal allergies? Well, don’t throw out your supplements just yet because it’s time to start preparing for Spring allergy season! Last year, we noticed that pollen levels slowly started increasing around the middle of February here in Richmond, which means now is the time to prepare! Heading into the peak of allergy season with the lowest histamine levels possible will work to your advantage, as your body will be able to process and clear histamines more effectively in the hopes that you will experience fewer symptoms! 

 

What Causes Seasonal Allergies?

As we venture outdoors more in the springtime, exposure to pollen, grass, flowers, trees, and other environmental triggers can cause spring allergy symptoms. When we are exposed to these allergens, our bodies sometimes see them as a threat, so it causes our immune system to react. This reaction causes mast cells within our body to release histamines, which helps our bodies fight these ‘invaders’ but also ends up causing more symptoms. Our main goal is to stabilize the mast cells so less histamines are released, which will result in fewer or less severe symptoms and will help you enjoy the spring season a little more.

 

Seasonal Allergy Symptoms

Symptoms of seasonal allergies can vary dramatically from person to person. Still, some of the most common symptoms include a runny nose or nasal congestion, sneezing, coughing, watery/itchy eyes, postnasal drip, headaches, and fatigue. Sometimes, we even see changes in our blood pressure and heart rate! 

 

Spring Allergy Preparation Tips

  • Avoid high-histamine foods to help reduce the overall histamine burden in the body. A few examples of high-histamine foods include citrus fruits, pineapples, bananas, strawberries, tomatoes, eggplants, spinach, packaged meats, fermented foods, shellfish, alcohol
  • Air Quality: Consider purchasing a HEPA air filter for your main living spaces to reduce allergens in the air. Dust surfaces in your home often, vacuum carpets, and wash curtains and bedding frequently to reduce allergen exposure. If you spend a significant amount of time outdoors, consider changing clothes as soon as you enter the house to reduce contamination throughout the rest of your home. It’s also common for allergens to find their way inside your home by way of your shoes. So, make sure to take those shoes off by the door!
  • Castor Oil Packs: Consider purchasing a bottle of cold-pressed castor oil to use daily for optimal liver health! Castor oil is anti-inflammatory and can help gently support the detoxification pathways within the liver. This helps ensure we are effectively breaking down and eliminating histamines from our circulatory system. Important Note: Castor oil is to be applied topically (rubbed on the skin) over the abdomen/liver and is not to be taken internally.

 

Spring Goals: Start clearing those histamines! Schedule an appointment with one of our naturopathic doctors to learn more about histamine processing and what additional support may be best for you to incorporate this spring season! 

 

Read More: Benefits of Air Purifiers in Spring 
Read More: How to: Castor Oil Pack 

 

References:

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8469513/
  2. https://www.ncbi.nlm.nih.gov/books/NBK557790/ 

 

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Hawthorn herb
By Blair Doucette
RNM Blog Uncategorized
February Herb of the Month: Hawthorn, the Herb of the Heart

As we progress through the cycle of seasonal changes, we find ourselves in mid-to-late winter. February is a time of deep rest, just before new spring energy arrives. Continuing our monthly walk with herbs, February’s herb of the month is hawthorn, the great heart herb. Hawthorn has been used throughout the ages for physical and emotional heart health. Hawthorn trees decorate the global landscape with many species, each native to a different region. Though some species were already native to North America, Eastern Hemisphere ancestors brought over many of our current hawthorn trees from the old world, indicating their profound importance. 

 

Common name: Hawthorn

Latin name: Crataegus monogyna

Part Used: berries, flowers, leaves, and young twigs 

Benefits: Cardiovascular health, emotional health, aids in digestion

Taste: slightly sweet, sour, astringent 

Energetics: cooling and moist

History:

Due to its globalized nature, hawthorn has a history of being used in countries all over the world for hundreds, if not thousands of years. As early as the 1st century, China used hawthorn for its cardiovascular benefits as well as its strengthening effect on the spleen. Also, according to Traditional Chinese medicine, hawthorn helps promote healthy digestion and blood circulation. Its Latin name, Crataegus, comes from the Greek word krataigos, which roughly translates to “strong thorn.” The Greek physician wrote of hawthorn, “Its fruit stops diarrhea when drunk and eaten. Its root finely ground and plastered extracts splinters and thorns.” This was likely due to its astringent flavor.

Hawthorn has many informal names, such as the Maythorn and the Thorn Apple. This is likely because it typically blooms into beautiful white flowers around the beginning of May. Legend has it that May Poles were made out of hawthorn trees and that the Mayflower was named after the hope inspired by the hawthorn trees, as they were seen as a symbol of hope and love. 

Additionally, according to folklore, it was believed to be bad luck to cut down hawthorn branches and bring them inside. But if left outside, hawthorn branches would keep witches out. 

Benefits: 

Hawthorn is considered a great heart herb, and all of its parts are used to benefit heart health. The berries, flowers, leaves, and young twigs all contain high bioflavonoid and antioxidant content. Hawthorn works on the heart by helping to dilate the veins and arteries, which helps blood flow more freely to and from the heart, releasing cardiovascular constrictions. It also works as a tonic, which means it helps strengthen the heart muscle, works as a preventative measure, and works best when taken regularly. It can also help to regulate and normalize blood pressure and cholesterol. Hawthorn is an excellent natural option for people who bruise easily, as it works to strengthen the ligaments, tendons, and capillaries. 

Emotional Aspects of Hawthorn:

Being the herb of the heart, hawthorn is a great natural approach to emotional heartache as well. Herbalists and naturopaths employ it to help with grief and deep sadness. Just like the thorns of the hawthorn tree protect its berries, hawthorn helps protect your emotional heart. It helps those who are attempting to have a more open and courageous heart, and it also helps set emotional boundaries for those who need help with deep heartache. Hawthorn also helps support the nervous system and, therefore, is used to alleviate nerves and anxiety. 

Recipes

Precautions: Before taking hawthorn, individuals who are taking beta-blockers or other heart health medications should consult an experienced practitioner.

  1. Rosemary Gladstar’s Heart-ease Tea 

According to Rosemary Gladstar, “This is an effective remedy for deep-seated grief and feelings of loss. It’s also an effective remedy for seasonal affective disorder.”

Ingredients:

  • 2 parts hawthorn leaf, flower, and berry
  • 1 part green oat top (milky oats)
  • 1 part lemon balm leaf
  • 1 part St. John’s wort flower and leaf
  • Honey (optional)

Instructions:

  • Prepare an infusion of the herbs by pouring boiling water over them. Let steep for 30-45 minutes. The length of steeping time and the amount of herb you use will affect the strength of the tea. 
  • Strain and drink

 

Circulatory Tea for Ears and Tinnitus 

This tea is a circulatory stimulant. Increasing the circulation throughout the body may help with some cases of tinnitus and hearing loss. 

Ingredients:

  • 1 part ginkgo
  • 1 part hawthorn berries
  • ¼ part cinnamon
  • ¼ part ginger

Instructions:

  • Prepare an infusion of the herbs by pouring boiling water over them. Let steep for 30-45 minutes. The length of steeping time and the amount of herb you use will affect the strength of the tea. 
  • Strain and drink 

 

Rosemary Gladstar’s Sprinkles for the Heart

This is a heart-healthy addition to any meal that can be sprinkled on for extra flavor. Place it in a small bottle with a shaker top and set it on the table to make sure you remember to use it often. 

Ingredients:

  • 2 parts hawthorn berry powder
  • 1 part cinnamon powder
  • ½ part ginger root powder
  • ⅛ part cardamom powder

Instructions:

  • Mix the powders together and store them in a spice jar on the table. 
  • Sprinkle the powder on any food that could use a flavor boost. 

 

References

Gladstar, R. (2012). Rosemary Gladstar’s medicinal herbs: a beginner’s guide. North Adams, MA, Storey Publishing.

Touwaide, A., & Appetiti, E. (n.d.). Naylor Association management software. American Herbal Products Association. https://www.ahpa.org/herbs_in_history_hawthorn

 

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By Kristen Alexander
Uncategorized
Black History Month: African-American Contributions to Plant Medicine 

As naturopathic doctors, we rely on botanical medicine, also known as herbal or plant medicine, daily. Whether in the form of food, tinctures, salves, topicals, or encapsulations, plants play a vital role in the healing process. The knowledge we possess today regarding plant medicine would not be available to us without the prior knowledge handed down from generations before us. Today, we take a moment to highlight a few African-American pioneers and their contributions to plant medicine. 

 

Harriet Tubman

While we’re most familiar with Harriet Tubman for her work as an abolitionist, she was also a nurse and herbalist. Historical documents show that she helped the conductors of the underground railroad to identify which herbs and plants were safe to ingest, as well as which ones could help sustain them on their journey. She also served as a nurse and utilized botanical medicine to help treat her patients, and likely helped pass along vital information regarding the uses of different herbs and plants for different ailments. 

 

Emma Dupree

Emma Dupree was a community herbalist who spent her entire life serving the people of rural North Carolina. Always available and eager to help anyone who knocked on her door, she was the true embodiment of a community herbalist. She cultivated a prolific garden in her backyard with medicinal herbs and plants and understood their medicinal properties and uses well. She often utilized herbs like sassafras, sage, mint, and catnip, all of which are still commonly used in herbal medicine. 

 

George Washington Carver

George Washington Carver is widely known as a scientist and inventor who primarily focused on creating and enhancing farming practices. Such practices include crop rotation, which helps enhance soil quality and allows farmers to become more self-sufficient. While he is most well known for his work with peanuts, he also made great advancements with soybeans and sweet potatoes. His work highlights the importance of crop rotation for optimal soil health and likely paved the way for what we now know as ‘regenerative farming.’

 

Current Herbalists

There are many living herbalists who are working to preserve and share their knowledge of African-American herbalism. Here are a few herbalists to consider learning about:

  1. Marc Williams 
  2. Lucretia VanDyke 

 

References:

  1. https://nursing.virginia.edu/news/flashback-harriet-tubman-nurse/#:~:text=Bradford%20in%20her%201886%20biography,smallpox%2C%20and%20other%20infectious%20diseases. 
  2. https://theherbalacademy.com/blog/black-herbalist-spotlight-emma-dupree/?srsltid=AfmBOorDfzmtqflPUsG7KL70WfQmZKksG8YPMrKGEiHVD8Cwgx8uXsYW
  3. https://sowtrueseed.com/blogs/gardening/emma-dupree-folk-herbalist-granny-woman?srsltid=AfmBOopm446-94_Y_AQP65JP7HwyhiS8OsVHC-kCYvdSNVaU6Oe3MKSy
  4. https://americanherbalistsguild.com/george-washington-carver-american-scientist-indigenous-herbalist-essex-igyan#:~:text=George%20Washington%20Carver%2C%20while%20not,science%20and%20sustainable%20farming%20practices.
  5. https://www.bbg.org/article/black_herbalists_harriet_tubman_emma_dupree 
  6. https://theherbalacademy.com/blog/african-american-herbalism-history/?srsltid=AfmBOopmJnMq0dvO4HlHC4BASSkanBL29PuGvbEr6AZYeVghqpFkKPu4 
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By Alida Callahan
RNM Blog Uncategorized
The Pros and Cons of Fasting: A Hormone Health Perspective

February is National Fasting Month. Fasting, or the practice of voluntarily abstaining from food and drink for a specified period, has gained popularity in recent years due to its potential health benefits and is particularly celebrated for the role it can play in weight management. However, it’s crucial to consider the nuances of fasting, especially when it comes to hormone health and how fasting affects men and women differently. Understanding these differences can help individuals make informed choices and ensure healthy and appropriate fasting practices. 

 

Pros of Fasting for Hormone Health 

One of the most significant benefits of fasting is its ability to improve insulin sensitivity. Short-term fasting can lead to fluctuations in insulin levels that promote better blood sugar management, helping reduce the risk of type 2 diabetes. Additionally, fasting may enhance hormone production, including human growth hormone (HGH), which plays a role in muscle growth and fat metabolism. 

Fasting can also initiate autophagy, a term used to describe the body’s natural process of cleaning out damaged cells. This helps to improve overall health and longevity by reducing waste in the body. Clearing out the body’s waste products allows attention to be spent on maintaining health, brain function, and hormone production/maintenance.

 

Cons of Fasting, Particularly for Women 

While fasting can provide health benefits, there are potential downsides, especially for women. Prolonged fasting can lead to decreased insulin levels, which, although beneficial in the short term, may impair blood sugar management if fasting is too extreme. Moreover, women may experience hormonal disruptions due to fasting, notably in estrogen and progesterone levels. Production of these hormones relies heavily on each individual’s nutrient status and is supported by the intake of healthy fats (like Omega-3 Fatty Acids) and protein. These hormones are essential for reproductive health, and significant changes can disrupt menstrual cycles and fertility. 

 

The Menstrual Cycle and Fasting 

Many studies suggest that the most favorable time to fast is during the follicular phase, which is the first half of the menstrual cycle. Fasting is particularly beneficial from the end of menstruation to around day 12 of the cycle. During this period, the body tends to have slower gastric emptying times, and energy needs are lower. Fasting during the follicular phase aligns well with the body’s natural rhythms and can promote hormonal balance.

In contrast, fasting during the luteal phase, the second half of the cycle, may have negative effects. Fasting during ovulation and the luteal phase can lead to decreased progesterone levels. While progesterone is important for pregnancy, it also plays a crucial role in managing mood, reducing anxiety, and promoting sleep. Furthermore, the body’s nutrient requirements increase during the luteal phase. Fasting or reducing nutrient intake when the body actually needs more can put unnecessary strain on it.

 

Types of Fasting for Hormone Health 

When considering fasting methods, some approaches may be more beneficial for hormone health. Intermittent fasting, such as the 16/8 method (where you fast for 16 hours and have an 8-hour window for eating), allows for regular nutrient intake while still providing fasting benefits. This method can help stabilize insulin levels and minimize hormonal swings. Additionally, time-restricted eating, where individuals fast for shorter periods each day, might be a better fit for women, ensuring they’re not overly restricting food intake. It is best to ensure that the fasting window does not extend past 1-2 hours after waking, as a significant portion of our hormones are produced in the morning. 

 

Why This Matters

Understanding the relationship between fasting and hormone health is critical, particularly for women. Hormonal balance plays a vital role in overall health, affecting everything from mood to metabolism. By tailoring fasting practices to align with individual hormonal needs and menstrual cycles, people can better harness the benefits of fasting while minimizing potential risks. 

In conclusion, while fasting can offer significant health benefits, it’s essential to consider the hormonal implications, particularly for women. By being mindful of when and how to fast, individuals can support their hormone health and overall well-being, leading to a more balanced and healthier life.

 

Read more about Naturopathic approaches to women’s health here!

Check out this blog post for more info on intermittent fasting.

For more info on Naturopathic approaches to men’s health and fertility, check out this blog post!

 

References:

 

Al-Azraqi, A. A. (2007). Effect of fasting on luteal function, leptin and steroids concentration during oestrous cycle of the goat in natural photo-status. Animal reproduction science, 98(3-4), 343-349.

 

Alvero, R., Kimzey, L., Sebring, N., Reynolds, J., Loughran, M., Nieman, L., & Olson, B. R. (1998). Effects of fasting on neuroendocrine function and follicle development in lean women. The Journal of Clinical Endocrinology & Metabolism, 83(1), 76-80.

 

Berga, S. L., Loucks, T. L., & Cameron, J. L. (2001). Endocrine and chronobiological effects of fasting in women. Fertility and sterility, 75(5), 926-932.

 

Brennan, I. M., Feltrin, K. L., Nair, N. S., Hausken, T., Little, T. J., Gentilcore, D., … & Feinle-Bisset, C. (2009). Effects of the phases of the menstrual cycle on gastric emptying, glycemia, plasma GLP-1 and insulin, and energy intake in healthy lean women. American Journal of Physiology-Gastrointestinal and Liver Physiology, 297(3), G602-G610.

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fennel is an herb that helps with gas and indigestion
By Blair Doucette
RNM Blog Uncategorized
January Herb of the Month: Fennel, A Natural Way To Avoid Gas and Bloating

Fennel is an herb that is equally as delicious as it is beneficial. It’s such a good one to keep in your herbal pantry. Fennel seeds are well known for their carminative properties. That means they’re good at dissipating gas. For centuries, people have used the seeds of fennel plants for many therapeutic purposes, specifically for aiding digestion, which in turn helps us absorb more nutrients. This sweet umbel also acts as an anti-nauseant and helps prevent stomach spasms due to indigestion. With its sweet yet stimulating flavor, adding it to just about anything is easy. 

Common name: Fennel 

Latin name: Foeniculum vulgare

Part Used: seeds, leaves, stems, and flowers

Benefits: Helps with digestion, dispels gas, anti-inflammatory, supports the upper respiratory tract, helps support heart health, helps regulate blood pressure, moves Qi, reduces phlegm

Taste: sweet, pungent/spicy, anise

Energetics: warming, promotes healthy circulation of Qi

History of Fennel as a Medicinal Herb

Fennel is one of the oldest medicinal herbs in the world. The earliest records show that the Mesopotamians used fennel as early as 3000 BCE for culinary purposes. Throughout generations, traditional Chinese medicine has utilized fennel for its warming stimulation of appetite and to suppress indigestion. Likewise, in modern alternative medicines, it’s still used to help move Qi and restore a healthy yin-yang balance. In Ayurvedic medicine, fennel has traditionally been revered for its ability to balance the three doshas. In Medieval times, fennel was seen as magical, and those who were superstitious would plug up the keyholes of their front doors with fennel on St. John’s Eve to ward off evil spirits.

 

Greek mythology also heavily features fennel. One myth tells the story of Zeus taking fire away from the people, only to have a sympathetic titan named Prometheus sneak an ember of fire away from Zeus by hiding it in the stalk of a fennel plant. Today, giant fennel (native to Greece) is still used in rituals to carry fire embers.

Benefits of Fennel

According to Traditional Chinese Medicine, fennel can help alleviate lower abdominal pain by moving qi and balancing the kidney, liver, spleen, and stomach. It’s also effective at relieving digestive complaints such as bloating, acid reflux, and overfullness. 

Modern studies show that fennel is high in calcium and vitamin C, which can help with bone health and fight oxidation. It’s also highly anti-inflammatory and may help with menstrual and menopausal symptoms. Additionally, since the days of Hippocrates, mothers have used fennel to stimulate breastmilk and alleviate colicky babies. This superfood has so many benefits that it has long been in the medicine bags of doctors all over the world. 

Recipes

After Dinner Tea Recipe

Ingredients

  • 2 grams chamomile
  • 1 gram bee balm
  • 1 gram orange peel
  • 1 gram ground fennel seed

Directions

  • Combine the above amount of each of herb and place in a tea strainer inside a jar or mug.
  • Pour 8 ounces of hot water over tea strainer and cover.
  • Steep for 25-30 minutes.
  • Remove tea strainer and enjoy.
  • To make a larger batch, simply multiply the ingredients (for a pint of tea double the amount of each). Larger batches of tea can be stored in the fridge and re-heated (covered) for a couple of days.

Golden Roast Fennel Mashed Potatoes

If you have any trouble with digesting heavy meals, adding herbs like fennel to a classic recipe can help with any after-dinner gas or bloating

Ingredients

  • 3 pounds golden potatoes, peeled and diced
  • 2 cups yellow onions, sliced
  • 2 1/4 pounds fennel, sliced
  • 3 tablespoons olive oil
  • 1 teaspoon kosher salt

Instructions

  • Preheat oven to 375˚F.
  • Follow the prep technique next to each ingredient.
  • Combine fennel and onions with half the oil and place in an oven-proof pan, cover with foil and bake at 375 degrees for 45 minutes. Remove from the oven and puree in a food processor until smooth. 
  • Steam or boil the potatoes. Remove from the steamer or drain. 
  • In a mixer, mash the potatoes, folding them in the fennel puree with the remaining olive oil and the seasonings. Do not overbeat. Serve hot.
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By Alida Callahan
RNM Blog Uncategorized
Glaucoma Awareness Month: Making Connections and Exploring Prevention 

January is not only Glaucoma Awareness Month; it is also a time when many individuals make health-focused New Year’s resolutions. This makes it an ideal moment to promote the importance of regular eye exams and raise awareness about this often-silent disease that is one of the leading causes of irreversible blindness worldwide. This month is dedicated to educating communities about glaucoma, encouraging routine eye examinations, and highlighting the significance of early detection.

 

The Types of Glaucoma 

Glaucoma is not a single disease but a group of eye disorders that lead to optic nerve damage, primarily due to increased intraocular pressure (IOP). The two primary types of glaucoma are: 

 

  1. Open-Angle Glaucoma: This is the most common type of glaucoma. In this condition, the drainage angle of the eye stays open, but the eye doesn’t drain fluid properly. This leads to a slow build-up of pressure in the eye. It often develops slowly and usually doesn’t show symptoms in the early stages.
  2. Angle-Closure Glaucoma: This less common cause of glaucoma can be acute or chronic. Acute Angle-Closure Glaucoma occurs suddenly when the eye’s drainage angle becomes completely blocked, leading to a rapid rise in eye pressure. Symptoms include severe eye pain, headache, nausea, vomiting, blurred vision, and seeing halos around lights. It is considered an emergency that requires immediate medical attention. In contrast, Chronic Angle-Closure Glaucoma develops slowly as the angle may be partially blocked over time, causing a gradual increase in eye pressure. Symptoms can be mild or absent in the early stages, making it easy to overlook. People may experience occasional blurred vision or discomfort, but damage can occur before it’s noticed.

 

The Connection Between Diabetes, Hypertension, and Glaucoma 

Many people are unaware of the connection between chronic diseases such as diabetes and hypertension and their significant impact on eye health. High blood sugar levels can damage the blood vessels in the retina, leading to increased intraocular pressure. Additionally, individuals with diabetes are more susceptible to eye problems like diabetic retinopathy, which can further increase the risk of glaucoma. 

 

Similarly, hypertension is associated with various vision issues, including glaucoma. Elevated blood pressure can cause changes in the eye’s blood vessels, contributing to optic nerve damage. Studies indicate that controlling these conditions is crucial for maintaining overall eye health. Effectively managing both diabetes and hypertension can help reduce the risk of developing glaucoma and may slow its progression, making it one of the first steps in addressing glaucoma.

 

The Role of Diet and Lifestyle in Glaucoma Management 

Being aware of how lifestyle choices impact eye health is essential. Adopting a healthy diet and engaging in regular exercise can significantly help in preventing and managing glaucoma, as well as addressing other conditions like diabetes and hypertension that may worsen glaucoma. A diet rich in fruits, vegetables, and omega-3 fatty acids provides vital nutrients that support the health of your eyes, nerves, and cardiovascular system. 

 

Additionally, participating in physical activities such as brisk walking, cycling, or swimming for at least 30 minutes most days can help you maintain a healthy weight, improve heart health, and significantly reduce intraocular pressure, which is a key factor in glaucoma. Herbal remedies and other supplemental support can also be beneficial when used under the guidance of a professional.

 

Regular Eye Exams: The Key to Early Detection 

The importance of regular eye exams cannot be overstated. Many people with glaucoma may not exhibit noticeable symptoms until the advanced stages of the disease. Routine comprehensive eye exams, especially for individuals with risk factors such as a family history of glaucoma, diabetes, and hypertension, are crucial to identifying early signs. Early detection can significantly increase the chances of successful management and preservation of vision. 

 

Conclusion 

As we observe Glaucoma Awareness Month this January, it is an ideal time to educate ourselves and our loved ones about the risks associated with this condition. By understanding the types of glaucoma, its connections to diabetes and hypertension, and how diet and lifestyle choices play a crucial role in eye health, we can take proactive steps toward prevention and management. Regular eye examinations are key in catching potential issues early, ensuring that we can protect our vision for years to come.

 

References

 

Kansal, Khushi. (2023). The importance of regular eye exams: Beyond Visual acuity. Indian Journal Of Applied Research. 13. 

 

Langman, M. J. S., Lancashire, R. J., Cheng, K. K., & Stewart, P. M. (2005). Systemic hypertension and glaucoma: mechanisms in common and co-occurrence. British Journal of Ophthalmology, 89(8), 960-963.

 

Qureshi, I. A. (1995). The effects of mild, moderate, and severe exercise on intraocular pressure in glaucoma patients. The Japanese journal of physiology, 45(4), 561-569.

 

Zhao, D., Cho, J., Kim, M. H., Friedman, D. S., & Guallar, E. (2015). Diabetes, fasting glucose, and the risk of glaucoma: a meta-analysis. Ophthalmology, 122(1), 72-78.

 

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Nature in the winter
By Alida Callahan
RNM Blog Uncategorized
A Naturopathic Approach To Post-Holiday Blues

The whirlwind of the winter holidays is over, and while it was filled with excitement and joy, it also came with its fair share of stress and chaos. Now, as you face January, you may feel a bit low with post-holiday blues. This month often prompts the “New Year, New You” mentality, but you might be feeling unmotivated, burnt out, and struggling to find your normal routine. You are not alone; many people find that January is not the best time for setting ambitious goals.

 

Winter is a season of rest and introspection. Just as plants and animals hibernate, gathering energy and turning inward, we, too, can use this time for reflection. So, why do we push ourselves to set ambitious New Year’s resolutions just 11 days into winter? In Chinese medicine, winter is viewed as a time of “Yin within Yin,” symbolizing rest, reflection, the earth, and nighttime. Instead of striving for large, physically demanding goals during this period, we should focus on routine, nourishment, reflection, and rest.

 

Spring is the time when Yang energy begins to reemerge, signaling an increase in vitality. This is the moment to embrace larger goals and physical activities. In the meantime, here are some tips for nurturing yourself during the winter months.

 

Tips for Nurturing Yourself During the Winter Months:

Maintain Routines:

Keeping a consistent daily schedule during winter is crucial for fostering stability and balance when natural rhythms tend to slow down. A routine can help combat seasonal blues by providing structure, promoting productivity, and encouraging positive habits. By prioritizing routines, we create a safe space for self-care and reflection, allowing us to navigate the winter season with greater resilience and ease.

Nourishment:

During winter, warming and nutritious foods are essential for maintaining both physical health and emotional well-being. Hearty soups, stews, and casseroles made with ingredients like root vegetables, legumes, and whole grains not only provide comfort but also deliver vital nutrients to sustain energy levels. Dishes like butternut squash soup, lentil stew, and vegetable chili are perfect choices that nourish the body while warming the soul. Incorporating spices such as ginger and cinnamon can enhance flavors and boost immunity, making these meals both satisfying and beneficial during the colder season.

Hot Tea:

Sipping hot tea in winter provides a soothing ritual that encourages moments of pause and reflection amid the chill and chaos. The act of brewing and enjoying tea becomes a meditative practice, allowing you to connect with the warmth of the beverage while nurturing your mind and body. This comforting tradition not only offers hydration and warmth but also creates space for introspection and tranquility, making it an ideal companion during colder months. Many herbal varieties provide medicinal benefits that support the immune system and promote mental clarity, making tea an essential ally for well-being at this time of year. Check out our blog on Herbal teas!

Hydration:

Staying hydrated during winter is crucial, as the dry air can lead to increased fluid loss and a higher risk of dehydration. Incorporating electrolyte-rich fluids, such as coconut water, electrolyte/mineral powders, or homemade electrolyte solutions made with water, a pinch of sea salt, and a splash of citrus juice, can help maintain proper hydration levels. Additionally, consuming hydrating foods like soups, stews, and fresh fruits can contribute to your overall fluid intake while providing essential nutrients.

Introspection and Rest:

Introspection and rest can serve as powerful goals for personal growth during the quieter months of winter. Set aside dedicated time each day for reflection, whether through journaling, meditation, or simply sitting in silence to connect with your thoughts. Create a calming environment with soft lighting and comfortable seating to encourage relaxation. Prioritize quality sleep by establishing a nighttime routine that signals to your body that it’s time to rest, fostering rejuvenation. Embracing these practices will enhance your self-awareness and provide the mental space necessary to recharge and understand yourself more deeply.

 

While jumping into the new year with new exciting goals and resolutions may be the norm, and of course, we encourage new healthy habits, we also want to invite you to pause and give yourself the grace you deserve. Winter is a vital period for rest and reflection. It allows us to pause and recharge during one of the year’s quietest times. By establishing consistent routines, nourishing our bodies with warming foods, and staying hydrated, we can support our overall well-being. Incorporating soothing medicinal teas into our daily rituals enriches our moments of introspection, while dedicated time for rest helps us connect with our inner selves. Embracing these practices fosters balance and prepares us for the rejuvenating energy of spring.

 

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