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By Richmond Natural Medicine
RNM Blog
Combating Seasonal Allergies with Naturopathic Medicine

Sneezing, itchy, watery eyes, nasal congestion, and sore throat – all signs and symptoms of having seasonal allergies – can make it difficult to enjoy the beauty and rejuvenation of Spring.

If you suffer from seasonal allergies here are some tips on how to reduce spring allergic reactions and symptoms.

Home Environment

Keep your living and sleeping space as “allergy-friendly” as possible. Consider making your bedroom an “oasis” from allergies, noise, distractions, electronics, etc. This should be a clean, quiet, peaceful room for relaxation and recovery during sleep. Here are some tips to help with your home environment:

  • If possible use an air filter in your home, especially in the bedroom. Electrostatic filters can be used in heating/cooling systems to remove dust from the air and stand-alone filters with a HEPA filter are also a great option. Make sure to clean ducts and replace filters regularly. Use a HEPA vacuum cleaner to better trap and remove dust and other particles.
  • Regularly clean curtains, rugs, wall decor, and clutter. These items can increase the amount of dust and allergen build-up. Wood or tile floors are easiest to clean and keep allergen-free.
  • Change pillowcases and bed sheets frequently to cut down on dust mites.
  • Shower and change your clothes after you get home for the day to remove pollen and other allergens from your skin and hair.
  • If you have pets, consider whether or not you are reacting to their dander and act accordingly. If you know you are reactive but are committed to keeping your pets– try to at least keep them out of your bedroom and off the bed. Remember, the bedroom is an allergy-free sanctuary. Eight hours of quality sleep in a clean, restful environment gives your immune system time to recover.
  • Keep humidity levels around 50% to reduce the growth of dust mites and mold. A dehumidifier and/or humidifier may be necessary, depending on where you live.

Our Internal Systems

Allergies are essentially the response of a reactive and unbalanced immune system which, sensing an “invader,” goes to town trying to destroy it. The reason we end up with allergy symptoms, like running nose and itchy watery eyes is usually due to high levels of histamine in the body. Histamine is released from immune cells that try to protect the body from foreign invaders.

To improve our response to allergies, we must first “stabilize” these immune cells so they are not so quick to release histamine. In addition, we can work to balance the immune system as a whole, so the body is less reactive and more able to tolerate exposure to allergens without having a negative response. Here are some ways to work with your internal environment:

  • Diet – Avoid your food sensitivities to reduce inflammation. Some common aggravating foods when it comes to allergies include dairy, wheat, chocolate, egg, soy, citrus, peanut, pork, trans-fats, and chemical additives. Aim to eat whole, fresh foods like organic produce and high-quality proteins and fats each day. Make sure you stay hydrated by drinking plenty of water as well.
  • Add flavonoid-rich foods – Bioflavonoids, such as quercetin, are the compounds that give fruits and vegetables their rich colors. They act as antioxidants and anti-inflammatory compounds in the body, helping to both mitigate damage from chronic inflammation and also preventing further inflammation. Quercetin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine released in the body), so it is particularly helpful with seasonal allergies. Quercetin-rich foods include onions, apples, citrus fruit, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry) and dark cherries. You can also supplement with quercetin – usually, 1500mg/day for adults is adequate.
  • Include essential fatty-acid (EFA) rich foods: Omega 3 fats help reduce inflammation and soothe mucous membranes – this includes fish, nuts (such as walnuts and almonds), seeds (flax or pumpkin) and olive oil. You can also supplement with EFAs in the form of Cod Liver Oil or Fish Oil. Make sure to get high-quality oils!
  • Probiotic-rich foods: Fermented foods supply important beneficial bacteria which can help improve gut health and therefore reduce inflammation and calm the immune system. Foods to consider would be sauerkraut, kimchi, kefir, and pickled veggies. It’s important to note that through the process of fermentation, these foods will also be naturally high in histamine, so some folks may find they cannot tolerate them. In that case, I would recommend supplementing with a probiotic for some time to balance gut flora.
  • Herbs – Herbs are a wonderful addition to any allergy regime, as they often have a multitude of positive effects, such as toning and balancing the immune system, reducing inflammation, and improving resistance to allergens. Some common herbs used for allergies include nettles, eyebright, khella, thyme, butterbur, feverfew, ginkgo, curcumin, and yarrow. I typically recommend taking these herbs in tincture format, but teas and capsules can be used as well. Your naturopathic doctor or herbalist can custom-blend a formula for you, depending on your particular symptoms, triggers, and individual constitution.
  • Supplements –Vitamin C, Vitamin E and minerals like calcium and magnesium can also be helpful during allergy season. Vitamin C is a powerful antioxidant and improves immune function. For allergies, recommendations range between 500mg/day up to 3,000mg/day. As always, check with your ND before taking high levels of any vitamin or supplement. When choosing a Vitamin C, look for a whole-food-based supplement, rather than just the ascorbic acid component.
  • Exercise – Moderate exercise helps improve peripheral blood flow and lower inflammation, so try to get at least 30 minutes 4-5 times per week. You may want to head outside at times or on days when the pollen count is lower to avoid aggravating allergy symptoms.

Additional support can often be found through homeopathic medicines and acupuncture, so consider these therapies as well.

As with any other health concern, prevention is key to reducing seasonal allergies. Consider taking local honey and/or an appropriate amount of the herb nettles (as a tea or freeze-dried in capsules) during the winter months, or for at least 1 month before allergy season to prevent or reduce the onset of allergic symptoms.

To get personalized recommendations for your seasonal allergies, request an appointment with one of our naturopathic doctors. There is no single way to support allergies, find out what your body needs to get through peak allergy season! Call our office for more information or if you have questions, (804) 977-2634.

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Telemedicine at Richmond Natural Medicine
By Richmond Natural Medicine
RNM Blog
Telemedicine Appointments at RNM
During this challenging time, Richmond Natural Medicine is adapting to the unpredictable nature of our regional quarantine orders while still striving to provide excellent care and support to our patients.

We are a small business that, like so many others, made the early decision to close our doors to the public for the collective safety of our community. Even though our office is closed to visitors, our staff and doctors are still available to support you from the comfort of your own home, as we have fully transitioned our practice to a telemedicine platform.

All of our naturopathic practitioners are offering telemedicine appointments for both new and existing patients of Richmond Natural Medicine. Our new telemedicine options ensure that your health will continue to be supported seamlessly during this difficult time. We understand that now, more than ever, you need continued and extended support. Our doctors are here for you whether you need support with an existing health condition, guidance with a new physical or emotional challenge, or comprehensive preventative care.

What to Expect During a Telemedicine Appointment

During your telemedicine appointment, you’ll receive the same exceptional level of care and attention you would receive during an in-person visit with our naturopathic doctors. Many of our existing patients have enjoyed the convenience of our phone appointments, which are still available at this time.

We are also excited to offer video telemedicine appointments through our secure patient portal. Our OptiMantra patient portal is HIPAA-secure and easy to use both on your computer, tablet, or smartphone. Video appointments are an option for both new and existing patients of RNM. Phone appointments are available only for existing patients, as we would prefer to see our new patients face-to-face during the first visit. The New Patient paperwork has also fully transitioned online and is available for submission directly through the patient portal. Our front desk staff is available to help you create an account through the portal, navigate any paperwork or submission of records, and troubleshoot any technical issues that may arise.

During your telemedicine appointment, your naturopathic doctor will gather new and past information about your health and create, or update your health plan. Your health plan will include unique recommendations ranging from lifestyle and diet changes to the use of supplements and gentle remedies to support healing. Following your telemedicine appointment, your health plan will be emailed directly to you and our front desk staff will call you to complete refills, receive payment, and schedule your next visit. In between appointments, our doctors are available via email and phone for correspondence.

Your Supplement Needs

Although our doors are closed to the public, our medicinary is still open for refills of vitamins, minerals, herbal tinctures, homeopathic preparations, and more. To refill your items, call our office and our front desk staff will assist you with payment, availability, and delivery. To acquire your items, you may pick up through contact-free curbside service outside our building or request delivery of your items directly to your home.

Are You Prioritizing Your Wellbeing? telemedicine

Richmond Natural Medicine is encouraging new and existing patients to keep up with their health during these challenging times by offering $20 off all telemedicine follow-up appointments and $40 off all telemedicine new patient appointments until June 1st, 2020.

To schedule your telemedicine visit, request an appointment on our website or call our office, (804) 977-2634. We’re happy to answer any questions you may have about pricing, conditions we see, and technology issues with telemedicine. Remember, our first priority is your health. We hope you are staying well and safe at home.

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cardiovascular
By Richmond Natural Medicine
RNM Blog
Naturopathic Interview: Cardiovascular Health

A significant number of Americans deal with cardiovascular issues each year.

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. Dr. Mielke, ND, is one of Richmond Natural Medicine’s naturopaths who works with cardiovascular issues.

Q: What are some common cardiology issues that you see with your patients? What are their signs and symptoms?
  1. High blood pressure or hypertension which may lead to stroke or kidney damage.
  2. Coronary Artery Disease which may lead to a heart attack or angina.
  3. Peripheral Vascular (arterial or venous) Disease which may lead to pain, numbness, or weakness.

There are very few symptoms of these conditions until they are well-advanced and have already caused injury. So, screening and prevention are highly important. People who receive regular conventional medical care are screened at every visit for high blood pressure and emergency rooms rule out life-threatening events, like strokes and heart attacks. Conventional cardiology has effective tools for diagnosing and treating advanced cardiovascular disease. Naturopathic medicine can work alongside conventional care in cases of an advanced disease to mitigate future events and any effects of necessary medications.

Q: From a naturopathic perspective, how do you approach cardiology health issues?

Ideally, we prevent significant cardiovascular events from occurring. I “screen” individuals for early signs of health issues that contribute to the above conditions, including sleep, exercise, and diet. Family history also plays an important part in risk assessment of each individual. If a significant risk is identified, then 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, any 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, which is elevated blood pressure when visiting the doctor. Prescription medication for lowering blood pressure is not typically used at this point, because it could result in too much lowering of blood pressure and potential injuries from fainting. However, naturopathic medicine has interventions appropriate to modulate blood pressure response before it is chronically elevated. I think it is important to intervene before prescriptions are needed. Spikes in blood pressure during normal daily life are signs that the body is adapting through blood pressure and that adaptive capacity needs to be bolstered for the entire system.

Q: How can naturopathic medicine be used alongside conventional treatment options, including medications?

When cardiovascular disease is already present, I provide support before and after surgery, during cardiac rehabilitation, and in the years following for prevention of a future event. I coach patients regarding appropriate exercise and how to incorporate a heart-healthy diet in real life. Some diet fads are not heart-friendly and genetics play a role in cholesterol management. Naturopathic therapies are useful when an individual’s blood pressure is not well-controlled on pharmaceuticals, managing early kidney disease resulting from hypertension or diabetes, and providing natural medicines if prescription medications are not well-tolerated.

Q: What are some things you highly recommend to your patients for cardiovascular health prevention?

For healthy individuals, there is nothing better than exercise for prevention. High-intensity interval training on a bicycle, treadmill, or elliptical is very efficient. Attending fitness classes with others or scheduling a personal trainer is what keeps some people continuing to meet their fitness goals. If time and conditioning are a challenge, start where you are, walking is awesome!

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, (804) 977-2634.

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By Richmond Natural Medicine
RNM Blog
COVID-19 & Other Viruses: Preventative Measures for Virus & Flu Season

A Note From Richmond Natural Medicine:

The preventative measures shared in this article are not meant to replace the medical care and recommendations provided by your PCP, pediatrician, health department, or any other healthcare provider. As the COVID-19 Coronavirus situation is rapidly changing, we are continuing to monitor the guidelines and updates provided by the Centers for Disease Control (CDC) and the Virginia Department of Health. RNM will share new information with its patients and the public as it becomes available.

Richmond Natural Medicine is committed to providing the best care possible to each patient. At this time our office remains open during regular hours, 9:00 am – 5:30 pm, Monday through Friday. We are taking extensive steps to sanitize our office several times per day in addition to the daily cleaning services provided by the building management.

If you have a fever, are coughing, or suspect you have a serious illness, please call our office to reschedule or adjust any upcoming appointments as we will be unable to see you in person. This decision has been made to support the health of our entire community and those that are at greatest risk. Remember, phone consultations are always an option for existing RNM patients who cannot be physically present for appointments. Our goal is to make sure you have the best support and care while also promoting the health and well-being of others.

Cold, Flu & Virus Season

We are currently at the tail end of Winter and during this seasonal time we may find ourselves needing extra immune support as colds, flu, and viral bugs continue to spread. With recent events, our collective diligence in preventing viral spread is important.

Not everyone has the same risk of catching a virus, and our ability to mount an appropriate immune reaction varies on several circumstances including our past medical history, family history, and general lifestyle. The variability of weather, increased stress, poor diet, and lack of exercise all contribute to our immune function as well as our ability to respond when exposed to a virus or bacteria.

The most basic actions you can take to reduce your risk of exposure are:

  • Wash your hands frequently using soap and water for at least 20-30 seconds
  • Cover your mouth when coughing or sneezing, or use a tissue and dispose of it in a wastebasket immediately
  • Stay home from work or school if you are sick. Individuals over 60 or those with compromised immune systems should limit their exposure to large groups during times of viral outbreak.

There are additional lifestyle and daily hygiene tips that make a difference. Incorporating simple daily practices can have a big impact on our seasonal and lifelong immune function, and most can be easily incorporated into our daily routines.

Immune Health is a Daily Practice

Our immune system is always working. It is affected by the same internal and external factors that every other body system responds to, including weather, stress, diet, exercise, sleep, travel, environmental toxins, and even antibiotic use. Each day, we make decisions that can either enhance or deplete our immune function. In order to enhance our immune function, we need to practice daily habits that encourage internal homeostasis (balance) and give all of our organ systems—including the immune system—the best chance to support us.

Here are a few of these daily practices to follow:

  • Good sleep hygiene: Getting at least 7+ hours of restful sleep each night so the body can repair and rejuvenate. Avoid screens prior to bed and be intentional about sleep hygiene.
  • Practice stress management: When stress is present in our lives it impacts every body system and puts a strain on both our gut health and immune function. Studies have found that stress impacts the immune system by lowering its responsiveness to the environments around us. A daily habit and tool that supports stress reduction is practicing mindfulness.
  • Get daily exercise and movement: It has been consistently shown that moderate, daily exercise enhances immune function and may even delay the degeneration of the immune system. Even as little as 20-30 minutes of movement a day is beneficial! Being in nature and breathing fresh air is extremely therapeutic and has been shown to increase the function of natural killer (NK) cells against viruses.
  • Eat a healthy, balanced, and whole foods-based diet that limits sugar consumption, including alcohol (more on this below).
  • It is important to stay informed during times of stress, viral outbreak, and illness. Too much worrying, however, can have a negative effect on our immune system. Be mindful of over-triggering your fear response, which can cause additional stress for your vagus nerve. Remember, the vagus nerve plays a huge role in your mood, immune system, stress response, cardiovascular function, and digestion.
  • Hydrotherapy can be therapeutic during times of stress or illness. The easiest form of hydrotherapy is to end your showers in cool or cold water for 20 seconds. Similarly, warming socks treatment can be beneficial if you have a cold, sinus or lung congestion or fever.
  • Keep your mucus membranes moist by using a humidifier in the house, rinsing your sinuses daily with a saline rinse such as a neti pot, or gargling with saltwater. Consider gargling salt water or rinsing your nasal passages. Saline rinsing or gargling is an effective practice that keeps the nasal passages moisturized and clear, as well as decreases the risk of transmission to other viruses.

Read More: What is the Immune System?

Herbal Virus and Flu Prevention

  • Elderberry is one of the most popular herbal antivirals on the market today. This herb has been used for hundreds of years to support the immune system and is still used today for seasonal immune support and prevention. Due to its high flavonoid and antioxidant content, elderberry is a great seasonal choice to supplement with during winter months. Elderberry has the ability to reduce adherence of viruses to the mucous membranes and inhibits the enzyme found in viruses, called sialidase. For people traveling, elderberry has been found to successfully reduce the duration of viral illness when compared to placebo therapy. It has also been useful against influenza A and B infections. You can take elderberry as a tea, syrup, and through some over-the-counter products that are pleasant in taste and relatively easy to administer.

 

  • Goldenseal is an herb that contains many different constituents including one in particular known as berberine. As an herb, goldenseal (or berberine) has been used in medical practice for a variety of illnesses including infections ranging from upper respiratory to bladder infections. More specifically, goldenseal and the constituent of berberine is known to decrease viral growth in influenza A. Goldenseal is best taken as a liquid extract but can also be successful as a powder or capsule. When taking it as a liquid extract, be prepared for its bitter taste. Taste aside, the medical properties of goldenseal are known to decrease viral growth or replication, not just for influenza A but also for other viruses such as CMV (cytomegalovirus), hepatitis C, and even Zika virus.

 

  • Licorice has been used for centuries in various ways against viruses. It has a number of anti-viral constituents including glycyrrhizic acid, glycyrrhizin, and glycyrrhetinic acid. These constituents are known as triterpenoids which have shown effects against herpes, HIV, hepatitis virus, SARS coronavirus, and influenza viruses. Within licorice, the specific component known as glycyrrhizic acid has been shown to inhibit the influenza virus growth and replication. Licorice is a relatively popular herb that comes in many different forms including teas, syrups and combination products.

 

  • Reishi is a popular medicinal mushroom that comes in a variety of forms including tablets, capsules, tinctures, and teas. This special mushroom also has anti-viral properties that have been used to decrease the viral replication or load in a number of viruses including HPV, Hand foot & mouth disease, and other skin manifestations of herpes viruses. Reishi is also helpful for the reduction of pain associated with shingles.

 

  • Lemon Balm is a classic antiviral that may be effective in supporting some infections such as influenza when taken at appropriate doses and times. Some research has shown that lemon balm is useful for resistant herpes infections where typical antiviral drug therapy is no longer useful. Lemon balm can be found as a liquid extract, tea, and often in other combination products. It also has a pleasant smell and taste and can easily grow in a home garden.

 

  • Vitamin D has been found to impact our innate (born with) and our adaptive (maturing) immune system to engage in an appropriate response when we are sick. It is recommended that you regularly assess Vitamin D levels through lab testing to ensure proper function of the immune system. For example, a 2019 study found that children with low Vitamin D levels were at greater risk for certain viral infections leading to hospitalization. The researchers noted that having normal levels of Vitamin D “appears to have some beneficial influence on the incidence and severity of some, but not all, types of these infections”. Additionally, Vitamin D has been found to support the immune response of children who received a flu vaccine. In elderly patients, Vitamin D was also found to have a positive response to the immune system after receiving the flu vaccine. Before supplementing with Vitamin D, it is ideal to know where your internal levels stand. Vitamin D is a fat-soluble vitamin that, under rare circumstances, can build up in the body. Staying current with your labs helps your medical team discern the best dosage if needed. In dietary form, Vitamin D can be consumed freely in foods including mushrooms, fish, liver, cheese, eggs, and butter.

 

  • Vitamin C has been shown to be helpful when the immune system is compromised, such as when we are actively sick or in recovery. There is some research that supports the practice of taking Vitamin C as a preventative or for immune upregulation. The results of three controlled trials found that Vitamin C was successful in preventing pneumonia, and an additional two controlled studies found Vitamin C to be a helpful treatment for subjects who currently had pneumonia. The dosages within these studies varied between 3-8g. Vitamin C is readily found in various foods including citrus, fruit juice, and green vegetables such as broccoli and kale.

Read More: Our Approach to Autoimmune Disease

Nutrition-Focused Virus & Flu Prevention

  • Aim to eat five different colors of whole foods each day. The more color you consume, the more vitamins, minerals, antioxidants and nutrients your body can utilize to support body systems as a whole. Colorful fruits and vegetables also strongly support liver detoxification, which plays a big role in maintaining a healthy immune system.
  • Drink plenty of water. A good baseline for water consumption is half of your body weight in ounces (not to exceed 100 oz). For example, if you weigh 140 lb aim for 70 oz of water per day. Staying hydrated supports cellular health, elimination pathways, bowel function, liver detoxification, kidney function, and blood health.
  • Avoid processed sugars and artificial sweeteners. These sugar are some of the most pro-inflammatory foods we can consume. Pay attention to food labels and avoid ingredients like aspartame, sucralose, Splenda, Equal, high fructose corn syrup, and white sugar. Instead, sweeten foods with honey, maple syrup, dates, coconut sugar or natural fruits if necessary. People also tend to forget that high sugar content is found in certain alcoholic drinks, such as wine. Alcohol is one of the first things that should be avoided when the immune system is lowered or at risk.
  • Consume probiotic-rich foods daily. Probiotics are an essential part of a healthy immune system. Trillions of probiotics make up a large part of our immune system in the gut. Consuming foods rich in natural probiotics helps to repopulate and support our natural defense system. Fermented foods such as sauerkraut, kimchi, yogurt, kefir, miso, and pickles are all great choices.

Read More: Beneficial Effects of Probiotics on the Immune System

If you are seeking preventative immune system support during cold, flu, and virus season consider scheduling an appointment with one of our naturopathic doctors. If you are actively sick or suspect you have a serious illness, please seek immediate support from your PCP. Have questions? Call our office, (804) 977-2634.

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By Richmond Natural Medicine
RNM Blog
A Guide to Food-Based Natural Sugars vs. Processed & Artificial Sugars

What Is the Difference Between Food-Based and Processed Sugar?

Many people are unsure of the major differences between food-based and processed sugars. Here is a guide for how to spot them, avoid them, and understand their impact on overall health.

Food-based sugars such as fructose or lactose are the most minimally processed natural forms of sugar. They are found in whole foods such as honey, fruits, dates, coconut sugar, and maple syrup. In contrast, processed sugars are highly refined and found unnaturally. Eating a piece of fruit with naturally occurring fructose means that other vitamins, minerals, and fibers present in the fruit are also being absorbed by the body. This synergy of nutrients, along with the fructose sugar, allows the body to metabolize the sugars much more effectively.

Added sugars or artificial sweeteners lack other nutrients and are rich with empty calories and concentrated sweetness. Often they are referred to as “non-nutritive sweeteners”. When we consume processed sugars, the body attempts to rapidly break down these sweeteners, which spike our blood sugar levels.

Is Low Calorie More Important than Low Sugar?

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

How Much Sugar is Too Much Sugar?

According to the American Heart Association, the RDA (Recommended Daily Allowance) for sugar consumption is 37g or 9 teaspoons for men, and 25g or 6 teaspoons for women. For reference, a small cup of hot chocolate from a national coffee chain contains 43g of added sugar.

Americans are consuming upwards of 22 teaspoons of added sugar every single day, despite the RDA recommendations of 6-9 tsp for men or women. This level of consumption has grown out of control because added sugars can be found in over 80% of food in our grocery stores. This means that the average American will actually have to go out of their way to avoid foods packed with added sugars and artificial sweeteners.

Many major health issues including obesity, diabetes, and heart disease have been linked to the consumption of processed foods and the added sugars found inside them. Sugar is also a highly addictive food, and the food industry knows this. The profit makers of the food industry are rarely on the same team as public health officials and health care practitioners. Because of these unaligned institutional priorities, it’s important to pay close attention to food labels and to make an intentional effort to reduce sugar intake below the recommended daily intake of 6-9 tsp daily.

Why Should We Limit or Avoid Processed and Added Sugars?

  1. Sugar is addictive. It is also frequently mislabeled or listed in a confusing way, meaning that we can find it in almost all we eat and drink. Unfortunately, processed sugar has over 50 names that can be used interchangeably and this often leads to confusion or seemingly false information when reading a nutrition label.
  2. Sugar causes liver fat accumulation.
  3. Major health conditions including heart disease, obesity, and diabetes are linked directly to the consumption of added sugar.
  4. Processed sugar causes blood sugar dysregulation, glucose imbalance, and hyperactivity in both youths and adults.

Sugars to Avoid

As a rule of thumb, try to avoid any sugars that are artificial or highly processed. Check ingredient labels carefully and note all of the different names under which sugar appears. Stay away from these few examples of artificial and processed sugars:

  • Truvia, Aspartame, Equal, Saccharin, Splenda, Sucralose, Sweet-n-Low, turbinado sugar, maltodextrin, dehydrated cane juice, high fructose corn syrup, and erythritol.

Natural Sweeteners to Replace Sugar With

You can replace added sugars with naturally occurring sugars that are minimally processed. Some examples include honey, fruit, maple syrup, molasses, coconut nectar, coconut sugar, dates, and date sugar.

To begin replacing added sugars, go through your pantry or refrigerator and investigate how much sugar is in your commonly consumed foods staples like cereals, granola bars, yogurts, bread mixes, juices, and other pre-packaged meals. How does this amount of sugar compare to the 6-9 tsp or 25-37g of recommended daily sugar? Sugar adds up fast when found in our prepared foods, snacks, drinks, breakfast foods, and baked foods. Using natural sugars when baking treats at home and spicing up family meals or snacks can significantly cut down the amount of processed sugar we consume.

Having a hard time kicking the sugar addiction? Consider scheduling an appointment with Dr. Viktoriya Beliy, ND MSN. Dr. Beliy is a naturopathic doctor with additional training and expertise in nutrition through her Masters in Nutrition. Request an appointment on our website or call our office, (804) 977-2634.

Learn More:

How Sugar Affects the Brain (TED Talk)
How Worried Should We Be About Sugar?
Natural vs. Refined Sugars: What’s the Difference?

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By Peter Ross
RNM Blog
5 Herbs to Support Your Stress Response & Nervous System

Many of our present-day diseases and internal imbalances are rooted in stress.

High, frequent stress is extremely depleting to our central nervous system and can have negative effects on our health. The central nervous system is responsible for many of the communications throughout our bodies. This system is also the first to respond to external stimuli like rapid decision-making, environmental stressors, and difficult people. When we support our nervous system through lifestyle adjustments and appropriate herbs we can make major strides in improving our overall health.

The Effects of Daily Stress on the Nervous System

Humans live each day with a constant, underlying amount of stress circulating throughout our bodies. Each day we face minor stressors like traffic, physical exercise, professional deadlines, children, finances, and our overall relationships. These minor stressors are normal and our bodies are usually capable of managing them as they arise. However, when stress levels become constant and uncontrolled the effects of daily stress become pathological. If traffic becomes a multi-hour daily commute, and we over-exercise to combat high stress, or if our deadlines grow unmanageable, and our family relationships, health, and financial requirements become overwhelming, we risk reaching a point of physical & mental breakdown.

The concept of Allostatic Load describes this physical, emotional, and psychological breakdown caused by stress. It is defined as the cost of chronic exposure to elevated or fluctuating endocrine or neural responses resulting from chronic or repeated challenges that the individual experiences as stressful. In short, the allostatic load is how much stress we can carry on our shoulders, so to speak, at any given time before our nervous system starts to break down. When our stress levels become too much for the body to handle we experience a number of highly individual symptoms. Some symptoms of nervous system dysregulation include:

  • Digestive imbalances such as IBS, diarrhea, stomach aches, and GERD
  • Mood irregularities & irritability
  • Poor quality & quantity of sleep
  • Weight gain or loss
  • Skin conditions such as eczema, acne, and psoriasis
  • Sensitivity to or presence of allergic responses
  • Weakened immune function
  • Poor memory and inability to concentrate

Read More: Stressed or Stressed out: What’s the Difference?

The Naturopathic Approach to Stress Management

The body’s reaction to stress is influenced by more than just the obvious stress triggers that one may encounter. A lack of sleep, poor quality diet, and disproportional physical exercise can all be contributing factors to nervous system dysregulation. These factors must be addressed when creating a plan for stress management. In creating a customized plan, a naturopathic doctor may ask:

  • How are you sleeping?
  • What is the quality of your diet?
  • What methods of exercise do you practice each day?

Sleep, diet, and exercise are three major areas that naturopathic doctors will ask about when working to support healthy stress levels. In addition to suggested changes in these areas, lifestyle modifications, medicinal herbs, and appropriate supplements may be added to your Naturopathic doctors choose from a variety of herbs to support each patient’s unique nervous system, matching their needs and physiology to specific herbs.

Read More: The Naturopathic Approach to Insomnia

What are Herbal Nervines?

Nervines are a class of herbs that specifically impact the central nervous system. Herbal nervines help to relax the nervous system and vagus nerve, strengthen and restore nervous system function, ease anxiety and tension, and buffer the long term effects of chronic stress. Several herbs fall into this category and each works in a slightly different way. Matching an herb to your specific needs is where naturopathic doctors and herbalists can really shine.

Read More: The Vagus Nerve: What Is It & How Do We Heal It?

 

5 Herbs to Support the Nervous System*

*As always, ask your doctor for accurate information on dosing and possible drug interactions before taking any new supplements.

Chamomile (Matricaria recutita)

Chamomile is a dual remedy for the central nervous system and the enteric nervous system, which resides in the gut. These two nervous systems are highly communicative throughout the day. It is the enteric nervous system, however, that is much more responsive to external and internal cues than we realize. Chamomile is wholely restorative to an overstimulated person, as well as soothing and antispasmodic to the gut. This is an ideal herb for people who hold their stress in their digestive system (like a nervous stomach or with IBS patterns). For acute and daily support, tea is optimal, but a tincture of chamomile can also be ideal to travel with.

Holy Basil (Ocimum tenuiflorum)

Holy basil is an excellent adaptogen that is specific to the endocrine system and the adrenal glands. It’s a tonic building herb that supports a depleted nervous system both short and long term. The adrenal glands are responsible for releasing cortisol, which affects our responsiveness to stress. It is important to support the adrenal glands during times of acute and chronic stress. For people who have long term stress and are feeling emotionally low, daily consumption of holy basil (or Tulsi) tea can be most helpful.

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

Milky Oat (Avena sativa)

Milky oat serves as a calming and nourishing tonic that is soothing to the central nervous system when taken long-term (4+ months). This herb is packed with important minerals and nutrients and can be added to herbal teas or taken as a daily tincture (hydroalcoholic extract). The oat straw and spikelet components are what give milky oat its medicinal properties after harvesting. Being such a strengthening and nutritive tonic herb, it is ideal for people who have nervous exhaustion and get more fatigued as the day progresses. Milky oat is also great for people like new parents or caregivers, who could be much restored through extra rest.

Skullcap (Scutellaria lateriflora)

Skullcap is one of the most underused central nervous system remedies, yet it is one of the most effective, gentle, and powerful nervines available in herb form. Scutellaria lateriflora is perfect for individuals under long-term stress who hold this stress in their musculoskeletal system (especially stiff necks, tightness when sleeping, or shoulder tension). Everyone responds to long term stress differently, and skullcap works extremely well for people who become agitated, reclusive, and feel overexposed when under stress. Skullcap tea can be consumed daily and is lovely in combination with chamomile.

Passionflower (Passiflora incarnata)

Passionflower supports a depleted central nervous system that presents as difficulty sleeping and an overactive mind. Often when people are so exhausted they can’t sleep, they may feel a sense of desperation and anxiety at bedtime. This is where passionflower can be extremely helpful, as it allows the body to fall asleep on its own terms instead of knocking the mind and body out. Passionflower is a gentle sleep remedy that when consumed consistently can work excellently in the long-term. One should take Passionflower tea approximately one hour before bedtime.

If nervous system support is something you would like to discuss in a compassionate healing environment, request an appointment with one of our naturopathic doctors through our website or by calling our office at (804) 977-2634.

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By Richmond Natural Medicine
RNM Blog
Ayurvedic Medicine Principles & Naturopathic Care
Many patients are curious about the similarities and differences between an ayurvedic medicine approach and a naturopathic medicine approach when working with their alternative medicine providers. The ayurvedic and naturopathic systems of medicine share some similar foundational principles and both offer an individualized approach to acute conditions, preventative care, and any other wellness concern that may arise.

The Principles of Ayurveda

For thousands of years, the system of ayurvedic medicine has upheld its core principle to treat each individual by focusing on unique constitutions, or doshas: Vata, Pitta, and Kapha. Each dosha embodies specific elements of physical and emotional presentations. For example:

  • Vata: thin, airy, flighty, thin or dry skin, angular features, creative, intuitive, anxiety.
  • Pitta: athletic build, warm or hot to touch, sweat easily, focused, high achieving.
  • Kapha: broad shoulders/hips, clammy skin, grounded, thick hair, calm, slow-moving.
Read More: The Principles of Ayurveda and Individual Doshas

In an Ayurvedic approach, healing does not come from simply taking an herbal protocol and waiting for results. Ayurveda requires that patients get to know themselves – their dosha – in relation to their presence in the world. By understanding our dosha, we can begin to understand how and why our symptoms are presenting and how to realign our way of life to support whole-body wellness. The patient must be an active participant in the understanding of their own health so their ayurvedic practitioner can help guide them in making necessary changes to support their overall health, acutely and preventatively.

“Ayurveda is a way of life, where your awareness of your own health and alignment is essential.”

Read More: 5 Ways to Introduce Ayurveda into your Health

The Naturopathic Approach

Similar to Ayurvedic medicine, the Naturopathic approach focuses on the whole individual – not just the parameters of the disease. Here at Richmond Natural Medicine, we look beyond the imbalances or disease a person might have and assess what kind of health factors that person holds, allowing us to tailor each Care Plan to fit the unique needs of the patient.

Naturopathic doctors utilize western herbs (different from ayurvedic herbs), among many other modalities, and take into account the energetics of those herbs, just as an ayurvedic practitioner would. For example, ginger is a hot and pungent herb. Giving ginger to a patient who runs cold can help to balance their internal systems. Naturopathic doctors also expect their patients to take an active role in their own healing, which includes implementing exercise, daily stress management techniques, lifestyle adjustments to support sleep and circadian rhythm balance, and dietary changes. These new habits are also likely to be recommended by some ayurvedic practitioners.

Individualized Holistic Care

It is clear today that individualized health care is essential for longevity and in discovering the core of imbalances or dis-ease. Indeed, a disease state can be identified by a number of symptoms and approached through multiple methods. However, much of today’s health care removes the individual from the disease and neglects the crucial pieces that make that person unique, both in their individuality and in disease presentation. These essential observations, including family history, constitution, dietary regimen, lifestyle, stress, sleep, exercise, and digestive pattern are core individual presentations that are unique to each person, and how they may or may not respond to certain protocols.

There is no one “right” approach to healing. Multiple approaches can be successful, and both naturopathic doctors and ayurvedic practitioners will help their patients get to the root of their imbalance by educating them about how their body is working, responding, and changing. In fact, it is common in both ayurvedic medicine and naturopathic medicine for health recommendations, herbal protocols, or lifestyle recommendations to be adjusted with every visit according to each change in health.

Interested in how Naturopathic doctors integrate Ayurvedic principles in their patient care approach? Request an appointment with one of our naturopathic doctors today, or call our office to learn more: (804) 977-2634.

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By Richmond Natural Medicine
RNM Blog
Integrating Naturopathic Care and Western Medicine: Managing Your Prescriptions

Integrating Naturopathic Care and Western Medicine: Managing Your Prescriptions

Here at Richmond Natural Medicine, we see many patients that are under the care of an MD, PCP, pediatrician, or specialist, in addition to the care they receive from their naturopathic doctor (ND). Each patient’s needs are unique to them, and having a strong, well-rounded team of practitioners is something that our NDs strongly encourage.

Embracing this comprehensive team approach means that many of our patients are also taking prescription drugs, either temporarily or permanently as part of their long-term care. It is important that your naturopathic doctor is fully informed about any prescription medications you are currently taking so they can make appropriate recommendations when developing your care plan. When you incorporate a naturopathic approach into your health care team, you can rest assured that your naturopathic doctor will be capable of working with your medical team, your current prescriptions and supplements, and your own personal health goals.

Your naturopathic doctor will never work to remove or replace prescription medications from your health plan unless you express that as your goal, and they confirm that it can be done safely and effectively with the oversight of your prescribing MD.

Can I continue taking my prescription medications while seeing a naturopathic doctor?

Absolutely. Licensed naturopathic doctors are well versed in the use of prescription medications alongside any recommended herbs, supplements, homeopathics, dietary suggestions, and lifestyle adjustments. In licensed states where NDs have a wider scope of practice, they can even prescribe medications themselves, if necessary. Your naturopathic doctor can help manage or reduce any side effects caused by prescription medications through appropriate modalities such as herbal formulas or homeopathic remedies. This can be common practice for patients with autoimmune disease, pain, cancer, or other chronic conditions where some prescriptions may be necessary for their health recovery, but cause unwanted side effects.

Your naturopathic doctor will never ask you to choose between one type of medicine or another. Instead, your naturopathic doctor will work seamlessly alongside other members of your health care team to provide you with the comprehensive support and education you need in your health journey.

Read More: A Naturopathic Approach to High Blood Pressure

Will the recommendations of my naturopathic doctor interact with my medications?

No. Naturopathic doctors are trained to understand the interactions between drug therapy and natural non-toxic therapies. They have a firm grasp on the intricacies, interactions, and possible contraindications of drug therapy, herbal medicine, and nutrition. In addition, naturopathic doctors consistently remain up-to-date on the newest research related to possible drug interactions or nutritional deficiencies that can manifest when a new drug appears on the market.

Read More: Healing Autoimmune Conditions Through Naturopathic Care

My doctor has concerns and reservations about taking natural supplements with my prescriptions. How should I proceed?

One of the strengths of a naturopathic doctor is their ability to confidently communicate information about your health with other medical practitioners and provide relevant research to support their recommendations. ND’s are also prepared to educate you and the other practitioners on your care team on the effects of herbs, homeopathic remedies, or supplements and how they may improve your current state of health.

Your naturopathic doctor, like any other medical practitioner, will make recommendations for your health using an evidence-based approach. These recommendations will vary, and often your ND will provide a few options for you to choose from. Their goal is always to educate you on any new or alternative approach that may improve an existing health condition or support your overall health.

Are you interested in incorporating naturopathic medicine into your healthcare team? Request an appointment with one of our naturopathic practitioners and begin your journey to comprehensive wellness with the support of our licensed ND’s.

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By Richmond Natural Medicine
RNM Blog
Heal From Within: How Colorful Foods Support Detoxification Pathways

Do You Need a “Cleanse”?

When we hear the word detoxification, we are somewhat conditioned to think that our bodies can only detox through a cleanse. But this couldn’t be further from the truth. In fact, our bodies know exactly what to do. We don’t need to buy a multiple-day cleanse in order to support our natural detoxification processes. The best and most effective way to support detoxification for every organ system is to eat a daily nutrient-dense diet rich in naturally colorful foods, and drink plenty of high-quality water. The rest is just supportive. Additional inputs such as supportive liver herbs (also called hepatoprotectives), blood purifiers, or lymph tonics all are secondary supports to a healthy diet.

Why is Detoxification so Important?

Everything that we eat through our diet and are exposed to environmentally must be processed throughout our bodies and filtered throughout detoxification pathways. These pathways allow for chemicals, pollutants, allergens, and toxins to be excreted safely, as opposed to having them build up in our organs and blood. The human body is homeostatic and self-healing and has incredibly complex systems for elimination and maintaining this homeostasis.

The primary body systems required for detoxification are the liver, gallbladder, lymphatic system, and the kidneys. These systems help to filter all of the allergens in foods, pollutants in our environment, drugs, alcohol, food contaminants and poisons, and even products we put on our skin (which are absorbed into the bloodstream within thirty seconds!). Without these detoxification processes, the residual toxic load of these inputs would have no place to go and would just build up in the body, creating major health risks.

Why Is Color So Important for Detoxification?

When a food is naturally colorful it means that it contains natural antioxidants and an abundance of bioavailable nutrients. Our body’s natural detoxification systems struggle the most with inflammatory inputs such as processed sugar, alcohol, smoking, and poorly prepared or processed animal proteins. The Standard American Diet (SAD) is high in these inflammatory inputs and lacking in colorful vegetables, fruits, and other antioxidants. A high ratio of inflammatory foods to antioxidant-rich foods means that our bodies – especially the liver, bloodstream, and lymphatic system – will struggle to maintain a healthy detoxification pattern.

When we consume a daily diet of colorful, fresh foods we keep our detoxification systems running optimally and ensure that our bodies are less likely to need commercial interventions such as detox or cleanse kits.

The Best Foods to Support Natural Detoxification

The best way to support natural cleansing and detoxification is through our diet. A common motto to remember is “eat the rainbow” – the more colorful the better, and here’s why:

Purple Vegetables – Nourish the blood; Tones cardiovascular system; Contains anthocyanins, to strengthen capillary tone; high in antioxidants.

  • Examples: eggplant, red onion, purple cabbage, beets, blueberries.

Red Vegetables – High in lycopene; Great for the heart and cardiovascular system.

  • Examples: Tomatoes, red peppers.

Orange Vegetables – Contains beta carotene which is essential for cell-to-cell communication and important for the immune system.

  • Examples: Carrots, golden beets.

Green Vegetables – Especially dark leafy and brassicas are important for multiple organ system detoxification; Useful in balancing hormones; Increases liver detoxification by supporting the offload of extra hormones; Loaded with vitamins and minerals.

  • Examples: kale, broccoli, bok choy, Chinese cabbage, spinach, swiss chard, beet greens

White/Green– Extremely nutritive to the immune and lymphatic system.

  • Examples: garlic, onions, leeks, chives
Keep these tips in mind when thinking about daily detoxification:
  • At each meal or snack, aim to consume at least two different color fruits or vegetables
  • Keep this pattern up through each meal to consume at least five different colors by the end of the day. Pay attention to color!
  • Consume 6-8 full glasses of filtered water daily
Ready to talk detoxification with a Naturopathic doctor? All RNM practitioners are fully prepared to discuss diet and nutrition in-depth as part of your visit. Request an appointment or call our office at (804) 977-2634 to learn more.
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By Richmond Natural Medicine
RNM Blog
Fish Oil Supplementation: What Are the Benefits and Risks?

Why Supplement With Fish Oil?

In 1980 a study on Greenland Eskimos was published touting the universal benefits of fish oil supplementation. This population was found to have an unusually low risk for coronary heart disease, which the study attributed to their diet high in fatty fish. Because of this study, fish oil became commonly known as having cardiovascular-protecting benefits.
Following further clinical research, fish oil was shown to reduce the chance of stroke, aid in clinical depression, support age-related macular degeneration, and benefit patients with chronic high cholesterol. Today, more and more clinical studies being published encourage us to supplement with fish oil high in Omega-3’s, DHA, and EPA. Fish oil benefits include:

  • Protection to the cardiovascular system
  • May increase HDL (good) cholesterol levels while lowering overall triglyceride levels
  • May lower inflammation
  • Supports skin health, including psoriasis
  • Increases dietary levels of Omega-3 fatty acids if they are not consumed in the diet

As the popularity of fish oil supplements has soared, so has the push to consume more fatty fish in our daily diets. With all of this new interest in the health benefits of fish, demand has skyrocketed, and the harvesting practices of cold-water fish have really taken a hit. Thus, quality control for fish oil supplementation has become somewhat questionable and could pose potential health risks.

The Quality of Fish Oil Supplements

Good manufacturing practices (cGMPs) are regulatory requirements that provide guidelines for procedures and documentation necessary to assure that the product produced has the identity, strength, composition, quality, and purity it is represented to possess.

To keep up with demand, millions of pounds of fish are harvested and processed every year. Like any other animal-derived food product, the FDA must oversee the manufacturing of the whole fish for the general public’s safety. However, the FDA does not regulate dietary fish oil supplements. This regulation is up to the individual supplemental fish oil manufacturers, which is where some quality concern arises. The International Fish Oil Standards Program (IFOS) was established as a third-party testing agency to test supplemental fish oil for three main criteria:

  1. Omega-3 contents
  2. Contaminants
  3. Stability

This ensures that fish oil sold commercially has a guaranteed level of omega-3 fatty acids, is virtually free of heavy metals, and is manufactured in a stable manner (not denaturing the oil in processing) to ensure freshness. Unfortunately, IFOS testing is not a requirement, and consumers cannot assume that all fish oil manufacturers are adhering to the IFOS testing standards.

Potential Risks of Fish Oil Supplementation

Fish has the potential to be contaminated with high levels of mercury and other environmental chemicals depending on where it was harvested. Mercury is found throughout the planet, from volcanoes to man-made sources like coal-fired electric power plants and chlorine production. From these sources, it is then recycled through rainwater into our oceans and streams and into our soil.

Mercury is generally not well absorbed by the human body and cannot cross into tissues or the placenta. However, mercury is often converted into organic methylmercury via microbial activity while still in this recycling process. This methylmercury is a big concern because it can be easily absorbed into the body, transported into tissues, and affect fetal health and development. Methylmercury absorption happens first in fish, particularly in fatty fish such as salmon and tuna, and then later into our own bodies. If the fish is native to an area high in mercury, any supplement made from that fish will also contain mercury.

There is also the risk of PCBs (Polychlorinated biphenyls) and dioxins in fish oil supplements. PCBs were once used in industrial processes as synthetic organochlorine compounds until the late 1970’s when they were prohibited. Dioxins are the by-products of organochlorines from sources like pesticides, paper bleaching, and the production of polyvinyl chloride plastics.
These chemicals persist in the environment for decades and can still be present in some foods. Although dioxin use has been significantly reduced since the late 1980s, it is still in use in some areas of the world. PCBs and dioxins are known carcinogens and can be found in some meat products, vegetables, and dairy products. Fish products were thought to contain lesser amounts of PCBs. However, with recent testing, farmed salmon was shown to contain the same amounts as other contaminated foods.

Finally, there is the issue of freshness. Fish oil, like any oil, can go rancid and has a shelf life. When you’re taking something in a capsule, most companies take extra care that everything looks the same, has no smell, and especially with fish oil, you shouldn’t even be able to tell you’re consuming fish. So how would you know if you’re taking a fresh capsule or a rancid one if it has been treated to have no smell? It’s difficult without puncturing the capsule. Because of this, it is generally better to purchase bottled liquid fish oil, as opposed to in soft gel form. Smell your food and taste your food – it’s important on so many levels.

Smart Fish Oil Supplementation

Fish oil is high in omega-3 and omega-9, essential fatty acids that are essential because the body cannot make these fatty acids internally. Instead, we must consume them through food sources. Fish oil and the essential fatty acids they contain are protective for our cardiovascular health, joint health, brain health, and cholesterol health, among so many other benefits.

Because the fatty acids found in fish are essential to our bodies, as consumers we must remember that high-quality fish must come from high-quality sources. When purchasing fish, aim for a variety week to week. Choose organic fish when possible, and local whenever available. “Wild-caught” fish is also excellent quality, as it has fewer chemicals and antibiotics. If you can, get to know your local fish department worker and ask where the fish came from. Let your grocery store know that you care about the source and quality of their fish.

When purchasing fish oil supplements, look for products that carry the official IFOS seal and state use of a cold-press extraction process either on the label or on the company website. A good fish oil supplement company will harvest sustainably and not use high heat multi-step processing on their products. With fish oil, cheaper is not always better. We recommend speaking with your naturopathic doctor about what kind, quality, and dosage of fish oil would support your health needs best. Schedule an appointment with one of our naturopathic doctors to learn more about the benefits of fish oil for you and your health needs.

Resources

Environmental Working Group Consumer Guide to Seafood

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