Spring Nutrition Goals: Eat the rainbow every day. As a great dietary habit, do your best to eat 4-5 different colors with whole foods, fruits, and vegetables each day. This is a fun and visual way to ensure you’re getting in a variety of absorbable nutrients along with some excellent, long-term health benefits. Spring and summer are prime times to enjoy these fresh, seasonal foods in smoothies, salads, stir-fries, and creative breakfast bowls. 

Eat The Rainbow: Health Benefits of Every Color

Red

Apples, cherries, strawberries, tomatoes, rhubarb, pomegranate, radishes, raspberries, red peppers, plums, grapes, goji berries, grapefruit, blood oranges, beets, adzuki beans. 

Benefits: Anti-inflammatory, heart health-supportive, detoxification, and liver supportive. antioxidants

Green

Collards, kale, swiss chard, broccoli, artichokes, asparagus, peas, okra, zucchini, arugula, spinach, dandelion greens, bean sprouts, green peppers, celery, bok choy, cucumbers

Benefits: Anti-inflammatory, brain and skin health, hormone, and liver support. 

Blue / Purple

Blueberries, purple onions, blackberries, plums, huckleberries, cabbage, prunes, grapes, olives, eggplant, figs, purple carrots

Benefits: cell-protective, anti-inflammatory, cognitive supportive, heart health, antioxidants

Yellow

Yellow bell pepper, Asian pears, ginger, lemon, pineapple, starfruit, summer squash, corn on the cob, banana

Benefits: Eye health, vascular and heart supportive, cell-protective

Read More: Batch Cook: Weekly Spring Staples

Orange

Oranges, pumpkins, apricots, carrots, acorn squash, yams, cantaloupe, mango, tangerines, turmeric nectarines

Benefits: Anti-inflammatory, immune supportive, vitamin A, skin health 

When making snacks or meals, aim for as much variety as you can. Each time you visit the store or farmers market, aim to collect something with every color and then mix and match it with your recipes. If time is a constraint with your nutrition practice, as soon as you return home prep and chop your veggies for quick meals and snacks. 

Click here for more information about personalized nutrition support at Richmond Natural Medicine. 

What are Shingles?

Shingles present as a painful rash that can occur anywhere on the body, and is caused by the same virus that causes chickenpox – the varicella-zoster virus. Once you have experienced chickenpox, this virus remains within your nervous system and lies dormant (unreactive) for years. If reacted, it can begin as a painful rash that wraps around either side of the torso and can cause itching, swelling, or deep discomfort. It is also commonly found around the eyes, neck, and back. Some people may experience these painful symptoms without a visible rash. Shingles are sometimes fairly short-lived, lasting for only a week or two, but sometimes they can be recurring and last for several months with flare-ups. And it is important to note that just because you have had chickenpox and the virus remains in your system, this does not mean you will ever present with shingles. 

How is it all connected?

Shingles are more common in older adults with somewhat weakened immune systems. Like many conditions that “flare” and cause an acute reaction, stress or exposure to another pathogen can trigger the dormant virus to reactivate and travel through nerve pathways to your skin, causing these symptoms of pain, redness, and swelling. Shingles primarily affect the nerves – hence why it can be so painful and uncomfortable. 

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

It is not uncommon that when we experience periods of acute or chronic stress, other illnesses may present as a result. Shingles can be one of these, with stress being a trigger to re-active a dormant virus. Other examples of this may be HPV and Epstein-Barr virus (EBV). Some of the biggest triggers of reactivating a chronic infection can be the presence of another virus weakened immune function or stress. Chronic infections may also present with cyclical or seasonal patterns, therefore taking a proactive approach could be very helpful. Having a “big picture” perspective while understanding the nuances of chronic infections or viral patterns is a big help to approach your care holistically, effectively, and individually. That’s where naturopathic medicine can help.

Read More: Naturopathic Care & Chronic Infections

Naturopathic Approach to Shingles

Always looking to get to the root cause of a health issue, the naturopathic approach to shingles is no different. We will look to address your immediate symptoms while also taking a preventative approach moving forward. We will take a thorough health history to look into other factors that may lead to a recurrence of your symptoms, and make lifestyle, herbal, homeopathic, behavioral, and/or nutrition recommendations. Everything we put into our body affects its daily function, either strengthening our body or depleting it. Every day in every season, it is important to maintain a whole food, a seasonal and colorful diet rich in phytonutrients (vegetables!) antioxidants (fruits!) adequate fiber (vegetables, fruits, whole grains, legumes), and probiotic-rich foods (fermented foods like yogurt, miso, kimchi, and sauerkraut) can help to maintain our natural vitality. Your naturopathic doctor will tailor these recommendations based on your personal needs.

Sleep troubles can be a tricky area to address, as so often it’s hard to know what the root cause of poor sleep may be. It’s very normal to have an occasional night of disrupted sleep, and it’s also normal to wake up a couple of times throughout the night providing you can easily get back to sleep. If you find that you have difficulty achieving good quality sleep regularly and you’re unsure why, before we pathologize the issue, take a look at some sleep hygiene best practices that may help to improve your sleep:

• Trouble falling asleep: This could be due to many things including high blood sugar levels, high stress or anxiety from the day, noisy or uncomfortable sleep environment, or prolonged light exposure. 
  • Consume your last meal roughly 3 hours prior to sleeping, and avoid alcohol as often as possible. This will support blood sugar levels while sleeping. Read More: Nutrition Tips for Optimal Sleep
  • Before falling asleep, do a 5-10 minute mindfulness meditation to calm your mind and body from the day. The Calm app or Insight Timer app are helpful meditation tools with brief breathwork practices to unwind your mind before falling asleep. 
  • Invest in a noise machine, black-out curtains, comfortable pillows and mattress, and anything else you may need to make your sleeping space as conducive to deep sleep as possible. 
  • Dim your lights at least 1 hour before you want to fall asleep and avoid computer, TV, and phone screens as well. Read More: The Impact of Blue Light on Sleep

• Trouble staying asleep: Again, this can be due to several factors including a noisy or uncomfortable sleep environment, blood sugar dysregulation, hormone fluctuations, or anxiety. 
  • If something in your sleep environment is causing you to wake, try to remedy this or move to another sleeping space. 
  • Consume your last meal roughly 3 hours prior to sleeping, and avoid alcohol as often as possible. This will support blood sugar levels while sleeping. 
  • If hormonal fluctuations such as night sweats are keeping you awake, talk with your naturopathic doctor about creating some personalized support for this. 
  • If you wake in the night with a racing mind or anxiety about the upcoming day, try keeping a small tincture of passionflower on your nightstand and take 30 drops in a little water to calm your mind 

• Limit your fluid intake 2 hours before bedtime. If you find that you wake frequently in the night to use the bathroom, this may be helpful to decrease those wakings. 

• Magic of Magnesium. Deficient magnesium can lead to poor sleep and insomnia. It relaxes and calms the body and mind for improved sleep. Consuming leafy greens, pumpkin seeds, dark chocolate, cashews, almonds, and quinoa are all great sources of natural magnesium. Having these foods in the evening with dinner may be especially helpful for improved sleep. 
  • Adding magnesium flakes to your evening bath is another great way to reap the benefits of magnesium to support sleep and relax your muscles from a tense day. 

• Exercise and regulate your blood sugar.  Daily exercise is so important to healthy sleep. Getting our body active and moving each day helps to regulate our blood sugar levels, cortisol levels, supports our cardiovascular system, decreases stress, and improves our mental health. Even 30 minutes per day of briskly walking is a great place to start. 

• Pay attention to your body. Are you going to bed because the clock is telling you it’s time, or your body is feeling ready to sleep? We do have the ability to shift our sleep patterns by maintaining the same routine each night, so if you find that you have a hard time getting to sleep before midnight, try implementing your bedtime routine around 11 pm for 2 weeks, then continually push it back by 15 minutes to reach your desired bedtime. Consistency helps your body create and maintain a strong circadian rhythm. 

Quite often, your intuition can point you in the right direction of where to start. Listen to your body and if you have an inkling that you’re having trouble sleeping based on one of the above issues, start there first. 

As Naturopath’s we aim to treat the cause. Knowing the underlying cause of sleep disturbance guides the recommended supportive therapies, which are always individualized. If you have tried everything or have been struggling with sleep concerns for far too long, consider making an appointment with one of our Naturopathic Doctors. You can contact our office at (804) 977-2634 for more information.

“When we are only treating on the physical level- there is only so much healing that is accessible. Ancient lineages of medicine have taught endless truths that still exist for us in this modern time….. that “matter follows consciousness”. When we come from this deeper understanding of healing there is far more available and accessible. We are more than just physical matter and thus we must embrace this truth to wield our deepest desires of health and healing.”  – Leah Hollon, ND

Whole-Body Approach: Mind + Body + Spirit Medicine

The naturopathic approach to health and wellness is much more comprehensive than simply looking at your symptoms and treating the surface. Naturopathic medicine fills a vital role in today’s medical system of specialists and referrals. Many chronic conditions that have been undiagnosed and are unidentifiable by modern means can be identified and supported through Naturopathic medicine’s whole-body approach.

ND’s understand the importance of every input of your life and environment in the presence of how imbalances may manifest. From community support to daily stressors, and the quality of sleep and your sense of purpose or spiritual connection, the less quantifiable pieces of your life are listened to closely by your naturopathic doctor, and reflected back to you with tailored recommendations. 

“As naturopathic doctors, I feel we are so lucky to have the ability to address the body as a whole as opposed to just having to manage one part separate from the whole. I have found so often that the symptoms presenting at the forefront are the body crying out for help, but upon further exploring the person as a whole, we find out that those symptoms may have been just the tip of the iceberg. I see this most commonly in chronic illness with the inability to fully heal because of the less obvious body systems going unaddressed...The body is very connected and having the ability to address mind, body, and spirit is how I have been able to see whole body healing among my patients.” – Vanessa Ferreira, ND

The Practice of Whole-Body Healing

The practice of naturopathic medicine is based on the understanding of the body’s ability to heal itself.  When people experience signs and symptoms of illness, these serve as an indicator that there is an imbalance or a problem within the body. Ignoring symptoms doesn’t make the problem go away and often the signs and symptoms worsen until one has to pay attention and seek medical help. In some cases, people experience symptoms of a problem but the cause is undetermined, thus symptoms are ignored or overlooked and become a new ‘normal.’ 

It is important to understand that our bodies are wise and use signs and symptoms to let us know when there is an imbalance. This imbalance could be cumulative; it could be based upon a lack or excess of nutritional factors; could be created by daily habits, infection, or environmental issues. Instead of ignoring the problem or suppressing symptoms through the use of medicines designed to alleviate or hide symptoms to ‘help you get through your day,’ naturopathic medicine looks to support the body in dealing with these assaults in a more comfortable and efficient way. In other words, naturopathic medicine works with the body, not against it. The goal of naturopathic medicine is always to find the cause of the imbalance by allowing symptoms to guide us to the root cause of the illness or disease while looking closely at the external impacts of our lifestyle on our health and wellness. 

“Mind-body-spirit approach is important because most physical ailments I see have at least some mental/emotional/spiritual component to it, and are at the very least worsened by stress if not outright caused by it. The nervous system and adrenal glands are extremely responsive to our perceived impressions of the world around us, so by learning to understand the language of the body we can learn to tend to its needs as opposed to seeing symptoms as inconveniences that should be suppressed. I often recommend practices that help promote the parasympathetic “rest and digest” part of the nervous system to balance the sympathetic “fight or flight” mode that predominates in modern living. These include ending your shower in cool water for 15-30 seconds, deep breathing, and vagus nerve reset exercises. I recommended mindfulness to most of my patients as well because our thoughts produce feelings in our body and it is extremely empowering to be able to better navigate what feelings come up by managing the mind and its thoughts. I love that mindfulness practices allow patients to develop a supportive relationship with their minds and thoughts over time because this relationship is something that can be cultivated throughout one’s whole life and is not reliant upon an external factor such as an herb, supplement, or medication. Addressing the mind, body, and spirit is intrinsic to the Naturopathic approach, which seeks to bring healing and balance to the WHOLE person.”

– Naomi Gerep, ND

February is Heart Health Awareness Month! With a focus on common heart-related imbalances such as cardiovascular disease, hypertension, atherosclerosis, and stroke, we’re kicking off this month with a few lifestyle and nutrition tips to maintain optimal heart health. Practicing prevention in this area is key to maintaining a healthy cardiovascular system, and even small, daily habits can add up to make a big difference long term. Here are some of the classic Tips for Optimal Heart Health the practitioners at Richmond Natural Medicine will encourage:

1. Reduce or eliminate the consumption of processed fast foods, fried foods, or foods high in saturated fats. 
2. Drink plenty of water, Our kidneys are largely responsible for maintaining our blood pressure and they are negatively impacted by dehydration. Try to consume half of your body weight (in ounces) of water each day, not to exceed 100 ounces for women, and 120 ounces for men. Ex: if you weigh 160 pounds, that’s 80 ounces of water per day. 
3. Consume foods rich in antioxidants every day. These include colorful fruits and vegetables (blueberries, red grapes, artichokes, spinach, kale, blackberries, goji berries), dark chocolate, pecans, and green tea. 
4. Exercise for 30 minutes each day. Even going for a brisk walk has been shown to reduce blood pressure levels long-term and support overall cardiovascular health. 
5. Practice stress management. High stress can be directly linked to high blood pressure, and if this is an area where you know you can use some improvement, take 1-2 minutes each hour to sit quietly, breathe deeply and calm your mind. This will get your body into the habit of dropping into a space of calm, especially if you are under periods of prolonged stress. 

The American Heart Association estimates that in 2019, some 46% of Americans (about 116.4 million) had hypertension. The CDC also reported that cardiovascular disease is the leading cause of death in men and women in the US. Cardiovascular disease costs the US healthcare system more than 200 billion dollars per year, making it an area of health that deserves a robust preventive approach through patient education.

Q: How does your naturopathic doctor approach cardiology health issues?

Ideally, we prevent significant cardiovascular events from occurring by “screening” individuals for early signs of heart health issues including sleep, exercise, and diet. Family history also plays an important part in the risk assessment of each individual. If a significant risk is identified, then an additional investigation is appropriate which may involve home monitoring, referral to a primary care doctor, or referral to a cardiologist for testing. The detailed health and family history, blood labs, and advanced testing reports are used to develop an individualized care plan that details naturopathic therapies (independently or in conjunction with conventional medication), lifestyle adjustments, and nutrition upgrades.

It is not uncommon to find people who are starting to experience spikes in blood pressure or “white coat” syndrome” (elevated blood pressure) when visiting the doctor. Naturopathic medicine has interventions appropriate to modulate blood pressure response before it is chronically elevated. It is ideal to intervene before prescriptions are needed. 

Read More: Naturopathic Approach to Cardiovascular Health

If you are seeking support with cardiovascular health and would like to incorporate the principles of functional medicine and naturopathic medicine into your health plan. Request an appointment or call our office for more information, at (804) 977-2634.

Whether you made a new year’s resolution to improve your overall nutrition, or are just now feeling inspired to learn how to incorporate weekly meal-prep for yourself. Here are a few tips to aid you in staying on track with meal planning so that eating well can fit in seamlessly with your daily schedule: 

• On a day that works for you (Sundays are usually a good one), plan out your week of meals and make sure you’ve got your grocery list ready, your ingredients together, and 1-3 meals prepped and ready for busy mornings, afternoons or evenings. 

• If you picked a day to prepare meals in the new year, assess that this day is still working for you and make an adjustment if you need to. 

• Keep several glass containers handy to prep your lunches for the week or store leftovers. 

• As soon as you buy any fresh produce, go ahead and chop and prep this when you get home. This makes healthy snacks more accessible, and cuts down on time when you’re including these in your meals in the evenings. 
  • For example – if you like smoothies in the mornings, put together four or five bags of the smoothie ingredients such as strawberries, banana, spinach, blueberries, and celery and put these in the freezer for easy grab and blend access each morning. 

• Keep easy snacks handy throughout the week. Nut butter stuffed dates, clementines, chopped carrots, and cucumbers with hummus or mixed nuts are great to keep around your kitchen or office. 

• Have an arsenal of recipes ready for new inspiration. It’s easy to feel burnt out eating the same things week after week. Pinterest is a great place to discover and save recipes or invest in a great cookbook that fits your and/or your family’sies nutrition needs. 

Read More: Nutrition Tips – 5 Colors Every Day

• If you’re really pressed for time every week, consider meal delivery services with organic ingredients that involve either minimal prepping or are ready to eat. Here are two good options: Sakara / Sunbasket 

• Remember the 80/20 philosophy – if you feel like you’re doing really well with your meal prepping and nutrition about 80% of the time, with the other 20% being small indulgences, eating out, or improvising outside of your ideal nutrition plan, then you’re doing well! The most important part about our nutrition choices is that they are sustainable for us to continue. Perfectionism isn’t sustainable, so allow yourself some grace and flexibility knowing what is realistic for you to maintain. 

If you would like individualized support and guidance on creating the best meal plan for you, Dr. Beliy can offer personalized suggestions for you that will meet your health needs and nutrition goals. Contact our office today to schedule an appointment. 

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. Being a small and somewhat unassuming organ, we can sometimes overlook this essential organ when we experience certain chronic, daily symptoms. Our thyroid influences every tissue and organ system in the body and when there is a thyroid imbalance it can cause body-wide symptoms. Here are the 4 Things You Never Knew Your Thyroid Did For You:

1. Metabolism and weight regulation – this is a significant service your thyroid provides every day! Simplified, thyroid hormones affect carbohydrate metabolism and help your body burn fat, thus influencing your basal metabolic rate. One symptom of hypothyroidism (too little thyroid hormone) is weight gain, while in hyperthyroidism (too much thyroid hormone) weight loss may be a symptom. 

1. Regulating body temperature – Both hyperthyroidism and hypothyroidism have symptoms of body temperature dysregulation. If you often feel cold when others feel warm or vice versa, this could be a sign of a thyroid imbalance. One reason for this may be the thyroid’s effect on basal metabolic rate depending on the presence of too much or too little thyroid hormone. 

1. Supporting our stress and anxiety response – the thyroid is intricately connected to our HPA axis (hypothalamus-pituitary-adrenal axis) which is largely responsible for maintaining and responding to stress levels. One thing that can quickly throw off our thyroid function is periods of acute or chronic stress. 

1. Maintaining Energy balance – if you are frequently experiencing brain fog, overall fatigue, and muscle weakness, the thyroid is likely involved. Not only can our thyroid function affect our quality of sleep, but the thyroid releases hormones that our body uses to determine how much energy we need. This is really a feed-forward cycle that further emphasizes the importance of the background work our thyroid is doing every day.

Read More: Thyroid Imbalance

Thyroid health is one of the many areas that is supported by the naturopathic doctors here at Richmond Natural Medicine. Whether you have been diagnosed with an existing thyroid condition or are suspecting a possible thyroid imbalance, there are plenty of questions to ask and lab work to assess to further your knowledge about how to approach a personalized solution for you.

Read More: Assessment of Thyroid Function 

Read More: Thyroid Hormone Signaling in Energy Homeostasis & Energy Metabolism

If you need endocrine support or have any further questions about the thyroid, consider making an appointment with Dr. Gerep – one of our naturopathic doctors and endocrinology specialists

Settling into winter can be an opportunity to experience the grounding, hibernating calm that the season exemplifies. With its dark, long nights and quiet, chilly days, these peaceful months invite us to reflect on what nature is doing around us while carefully balancing our ongoing life responsibilities. Even though nature is hibernating and slowing down, our day-to-day lives may not be, and establishing a gentle winter wellbeing guide may help you to effectively settle into this season and take care of yourself as you deserve. 

Winter Wellbeing Guide

Body

• Stay warm and toasty. Wear wool underlayers and keep your neck warm with turtlenecks or scarves (even inside). 
• Consistently move your body with active stretching, yoga in the morning or evening, and continuing your favorite exercise routines. If you run extra cold in the winter, your body may feel tight and brittle with a  lack of movement. Daily stretching will keep your body feeling warm and flexible. 
• Practice self massage throughout the week. After a shower or bath, gently massage warm sesame or bath oil onto your chest, neck, and shoulders. This supports lymphatic drainage and hydrates your skin. 

Mind

• Spend a bit of time each day outdoors to connect with and listen to the season. This not only helps to calibrate our inner circannual rhythms, but time in nature significantly improves our mental health. 
• Winter is an ideal time to practice gratitude journaling and self-reflection. Take just a few moments each day to reflect on the things in life you are grateful for (nothing is too small!), and meditate on any habits or daily practices you would like to improve upon each day. 
• Learn more and experience the art of “Wintering” and how it can positively influence your approach to the season. 

Read More: Daily Practices to Support Mental Health 

Nourishment

• Daily Tea Breaks: Sip on ginger, cinnamon, turmeric, or warm lemon water throughout the day. These are excellent circulatory supporting herbs to keep the blood flowing and bring inner warmth.
• Cook ALL the foods. Raw foods are generally more cooling and harder to digest in colder months while soups, stews, porridge, and sautéed foods are more easily digested and warming to your digestion.
• Enjoy winter fruits for extra nutrients and antioxidants such as pomegranates, oranges, pears, grapefruits, and cranberries. 
• When cooking grains (rice, quinoa, couscous, millet), in place of water use a vegetable, chicken, or mushroom broth for a rich flavor and added nutrients. 

Throughout the weeks of winter, try choosing one of the above each week and implementing that into your daily routine. Layering these wellbeing practices is a sustainable way to keep these self-care habits consistent. 

Read More: Winter Fluctuations – Weight, Emotions & Sleep Support 

New Year: Back to Basics. As many of you may be setting your health and wellness intentions this year, remember that in order to thrive with new habits we need to ensure that we always have our basic, daily needs covered. One reason new years resolutions don’t stick for very long is that they may be overzealous in our ability to maintain them sustainably. Keep in mind that the simple, everyday wellness practices and promises you keep for yourself add up significantly over time. There is beauty in the simplicity of small, daily habits done mindfully throughout the routine of our days that reinforce our body’s desire for predictable, grounded practices. 

If you are looking for a simple yet powerful way to keep your new year wellness intentions in check for the entire year, start here:

1. Drink water. Hydrate throughout the day to ensure you’re getting what you need. This is so basic yet most people consume less than half of what they need each day. When you’re properly hydrated, you will experience an increase in energy and alertness, fewer headaches, better sleep, hydrated and glowing skin, and even improvements in digestion. Aim for half of your body weight (in ounces) every day. Ex – if you are 140 pounds that will be 70 ounces of water. Herbal tea and fresh fruits are a great way to get in flavorful water each day, too!

1. Move every day. Thirty minutes each day of movement, stretching, or exercising of your choice will keep your joints, muscles, and mental health vibrant especially through the colder months. Even a daily walk in nature can make a strong difference in your cholesterol, blood sugar, and blood pressure levels! Don’t underestimate the enormous benefits of physical activity, especially if you have a more sedentary job. 

1. Sleep well. Devote time to quality sleep every night and ensure your sleeping space is as peaceful as possible. Adequate sleep is crucial for our overall health and cannot be “made up” on weekends or days off. Whenever possible, stick to a consistent bedtime, and avoid watching a screen or reading or listening to anything stressful (like the news) before bed. Read More: Top 5 Richmond Natural Medicine Tips for Improving Sleep

1. Eat 5 different colors every day. Fresh fruits and vegetables are so important to keep our bodies healthy and strong. With antioxidants, good fiber, plentiful nutrients, and loads of flavor, fruits and veggies should find their way into every meal you eat in some way. Make eating 5 different (plant-based!) colors each day a big goal for yourself this year! If you need individual support with this, please contact us! 

1. Invest in your mental health. We all have individual requirements for what makes us feel our best emotionally, and this can fluctuate throughout the year. If you find yourself feeling despondent, uncreative or unmotivated, angry, or generally out of sorts, talk with your health care practitioner. Our doctors at Richmond Natural Medicine can help guide you to find the right care and support, and offer suggestions to fit your lifestyle and needs. You’re worth the time and investment in feeling your best – physically, emotionally, and spiritually every day throughout this new year. 

To make an appointment with one of our doctors, call our office at 804-977-2634 or click here. We would love to help keep you on track with your health and wellness goals this year!

Getting a good night’s sleep can feel very out of reach for those with circadian rhythm imbalances, insomnia, or noisy and uncomfortable sleep environments. What may seem like a simple and natural part of life can be tricky to optimize when so many things play an important role in a good night’s sleep. At Richmond Natural Medicine, we are working to resolve sleep troubles all the time. Sometimes the solution is simple – sometimes it’s very complex. We have written quite a bit about solutions to disrupted sleep, and one of the things that contribute to optimal sleep is our nutrition habits. The nutrition tips for optimal sleep below can however be very individualized, but in combination with other lifestyle and health factors, can make a big difference. 

Read More: How Lifestyle Factors Contribute to a Good Nights Sleep

Things that Contribute to Disrupted Sleep Cycles

• Shift work and circadian rhythm imbalances 
• Inconsistent daily schedules (waking up and going to sleep at different times)
• Consuming caffeine or processed sugar within 4-5 hours of sleep
• Exposure to overhead lights and blue light when it’s dark outside
• Hormonal dysregulation, including cortisol and melatonin
• Anxiety or chronic stress

Nutrition Tips for Optimal Sleep

• Avoid afternoon caffeine each day (coffee, caffeinated teas, and energy drinks).
• Avoid processed sugars, desserts, and alcohol within 3 hours of sleep. These inputs can disrupt our blood sugar balance and make it either difficult to fall asleep or cause us to wake up several times during the night. 
• Consider making dinner your smallest meal of the day. If you have digestive problems that keep you awake at night, eating a large meal prior to falling asleep can be difficult for your digestion to process when your body is trying to relax into sleep. 
• Take any multivitamins containing B vitamins in the earlier part of the day. For some people, some of the b vitamins may be slightly stimulating. 
• If you wake up to urinate several times each night, try to consume the last of your water intake 2 hours before bedtime. 
• Consume magnesium-rich foods for dinner. Magnesium is very supportive of relaxation and restful sleep and is found in leafy greens, pumpkin seeds, nuts, sweet potatoes, and dark chocolate. 

Read More: The Effects of Magnesium, Melatonin, and B-complex on Insomnia 

If you need support adjusting your nutrition to optimize your sleep, consider making an appointment with Dr. Beliy  – one of our naturopathic doctors and nutrition specialist.