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orthorexia
By Richmond Natural Medicine
RNM Blog
What is Orthorexia? Clean Eating vs. Disordered Behavior
Being conscious about what we eat in today’s continually questionable grocery and agriculture markets is not an unfounded habit.

In fact, educating yourself about the sources of your foods and how they were produced from start to finish is advisable. There is so much we assume is safe that is not, so much we should consider outrageous that is acceptable (i,e, animal treatment on factory farms for instance), and so many commonly used ingredients that go by an endless list of curious, unrecognizable names. Educating yourself, and making smart choices about what you consume is very empowering. However, just like any habit or practice, there is a tipping point that makes it extreme. In this case, one can be so hyper-vigilant about the quality of their foods it can have negative health consequences. This is called Orthorexia.

What is Orthorexia?

Orthorexia is defined as, “…a pathological obsession with proper nutrition that is characterized by a restrictive diet, ritualized patterns of eating, and rigid avoidance of foods believed to be unhealthy or impure”***. It often results in heavily restricting ingredients or food groups due to the inability to find the “best” source or worrying that the ingredient or food will do significant harm to their health. In some cases, this obsession with finding and avoiding certain foods and ingredients comes from excessive research (and not always from credible sources). Additionally, long term orthorexia can lead to nutrient deficiencies and chronic fixations on only choosing the purest foods possible.

Although not much clinical attention has been paid to orthorexia, it is both a behavioral condition and a disease disguised as a “virtue”. Yes, it is smart and responsible to be health-conscious, but when our food choices negatively impact our health and mental well being, contribute to nutrient depletion and other health complications, and lead us to avoid food altogether, it is a serious problem verging on eating disorder territory.

Read More: ***The Clinical Basis or Orthorexia Nervosa

Symptoms of Orthorexia

  1. Obsessively researching proper nutrition and purity of foods to maximize their wellbeing.
  2. A hyper-focus on the quality of a food rather than the quantity.
  3. Spending excessive time scrutinizing food sources and ingredients.
  4. Restricting or avoiding food groups and ingredients due to quality, sourcing, or packaging.
  5. Spending excessive time cataloging foods, weighing and measuring foods, preparing foods, following specific rules about food combining, and going unusually long periods of time
  6. Fasting or skipping meals if “impure” foods are consumed.
  7. Often strongly vocalize their health opinions to friends and family.
  8. May often experience health-related anxiety.

The Slippery Slope of Orthorexia

From a nutrition perspective, there is a fine line between educating yourself to make healthy, informed choices, and refusing to eat anything but the highest quality foods available. Learning to read food labels, and researching unrecognizable ingredients is advised. Avoiding unsafe and clearly unhealthy foods is also encouraged. But remember that as Americans, we live in a society where almost any ingredient or food product is available through global distribution. We must learn to balance our own desire to eat and live in a healthy manner, with the variety of food choices presented to us in a typical supermarket.

It’s possible to make simple dietary changes without crossing the line into obsession. For example, if you’re concerned about the BPA content in canned foods, try buying dried beans and soaking them most of the time, but if you’re in a pinch and need a can of beans, that’s okay. You can also get to know your local farmers and support local health food stores by purchasing organic produce when available, while also remembering that seasons and weather are unpredictable. If a food is not available for a week or two, it’s okay to accept that and choose a different food in the meantime.

Nutrition Tips for Healthy Choices

The 80/20 Rule – Think of the entirety of your day and week. If you’re making mindful and conscious nutrition choices about 80% of the time, while 20% allows for some wiggle room, desserts, or a less mindful purchase, you’re doing a great job!

Get to know your local farmers, and shop local – Do you have a local farmers market? If so, go! Get to know your local farmers and gardeners and see what they have available. Ask them questions about their farms and their agriculture practices. Buying fresh fruits and vegetables locally is a gentle encouragement to try new foods and come up with new recipes. With each season bringing a new set of available goodies, you’ll hardly get stuck eating the same ingredient twice. Plus, supporting your local farmer is incredibly beneficial for your community.

Practice intuitive eating & try eating with gratitude – Intuitive eating is the personal practice of developing a relationship with your body and your food. It means learning to listen and pay attention to your body’s hunger/fullness cues and cravings, and mindfully making choices to support your body’s needs. Eating intuitively breaks the cycle of dieting, encourages body positivity, and teaches you to be confident in making choices outside of any diet label or protocol.

Read More: 10 Principles of Intuitive Eating

Grow your own ingredients – If you’re lucky enough to have a yard or a sunny corner inside your home, plant some vegetables in a garden bed or in containers. Living in an industrialized nation, we often take for granted that our food is harvested by farmers near and far. Organic produce is the gold standard for nutrient density, and although we may find organic produce in the supermarket, it is not always available locally. If there are no Organic or Certified Naturally Grown farmers in your region, try growing your own fresh food and share the bounty with your community.

Helpful Resources:

If you need nutrition support or want to learn more about creating a healthy relationship with food and making your own educated dietary choices, consider requesting an appointment online with naturopathic doctor and nutrition expert, Dr. Viktoriya Beliy, ND, MScN.

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By Richmond Natural Medicine
RNM Blog
Welcome to RNM Dr. Vanessa Ferreira, ND!

As our community grows here in Richmond and throughout Virginia, we are continually expanding our Richmond Natural Medicine family and optimizing our services and expertise to best serve our patients. This spring, we are thrilled to announce the arrival of our newest naturopathic doctor into our Richmond Natural medicine family – Dr. Vanessa Ferreira, ND!

Dr. Ferreira received her naturopathic medical doctorate degree from Southwest College of Naturopathic Medicine. In 2016, she completed a residency in general medicine at the Southwest College of Naturopathic Medical Center. Her areas of specialty include anti-aging, lifestyle & stress management, dermatology, women’s health, men’s health, homeopathy, and hormone optimization.

“I have been practicing for 5 years in the fields of women & men’s health, lifestyle management, and anti-aging. Through my experiences, I’ve realized there are many ways to help the human body function most optimally inside and out. In addition, I have worked alongside other medical professionals to create comprehensive treatment plans for patients that support their healthcare needs & goals”.

Dr. Vanessa Ferreira, ND

Dr. Ferreira has a passion for using alternative therapies in an integrative way to provide complete & balanced care. She believes in empowering individuals to take control of their own health by providing customized health plans to fit each person’s unique needs. Dr. Ferreira also uses tools such as supported detoxification, homeopathy, herbs, supplements, and stress management to address the underlying causes of each concern. As a naturopathic doctor, she committed to providing individuals with the resources they need to feel empowered in their health journey and to support them towards optimal well-being.

“I am a New Jersey native who has always been interested in healthcare and the human body. As a doctor, my goal has always been to help patients improve their health sustainably while also creating opportunities for education.”

Please join us in welcoming Dr. Ferreria into our Richmond community! You can request an appointment with Dr. Ferreria online or by calling (804) 476-2113.

Read More: About Dr. Vanessa Ferreria
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covid-19 coronavirus
By Richmond Natural Medicine
RNM Blog
Supporting Your Health During & After COVID-19

Over the past two months, our collective attention as a society has been almost entirely focused on one thing: avoiding exposure to COVID-19. And while we’ve been practicing effective social distancing, staying safe at home, and managing our new routines— it is also likely that many of us have started to overlook our present-day health needs. Despite everything happening around the world and in our own communities, our own emotional, physical, and mental health requires continued personalized care. In addition, access to healthcare providers and resources may be significantly limited for some individuals. Despite these challenges, there are simple steps we can take to maintain some control over our health. Taking the time to carve out these new practices today, means that our health could be more streamlined and easier to manage in the coming months.

Read More: COVID-19 & Other Viruses: Preventative Measures for Virus & Flu

Supporting Your Health During & After A Pandemic

At this time, no one has the ability to predict when the pandemic will officially end. This daily uncertainty means that many of us already have or likely will develop mild to moderate symptoms of stress-related conditions such as sleep disturbances, high blood pressure, flares in autoimmune conditions, or increased inflammation. In an attempt to avoid non-essential trips to hospitals and doctor’s offices, many people are also opting to delay their annually scheduled doctor visits for lab work or physicals. This is a difficult decision that should be weighed carefully.

It’s very easy to get engulfed by the dozens of things that call our attention and neglect the subtle changes to our health and wellbeing, especially if our mild symptoms are not alerting us to pay attention. Try to pay attention to how you’re feeling day by day by keeping a brief mood and health diary. In the evening, take 5 minutes to jot down how you were feeling that day. Did you experience anxiety, headaches, new acne breakouts, poor sleep the previous night, or maybe flares in eczema? These little symptoms, although not seemingly significant in our day to day, may be significant if they repeat over time. Keeping a brief daily diary can help you notice the timeline of patterns of new symptoms. This can be extremely helpful for your first doctor’s visit after COVID.

Read More: 5 Herbs to Support Your Stress Response & Nervous System

During quarantine and after, continue to prioritize good sleep hygiene and regular exercise. Both of these areas may have gone askew in the past few weeks, for better or worse. Once we regain our normal routines, sleep and movement are extremely important to maintain within our schedules. Good quality sleep and daily movement contribute to positive nervous system health, stress management, healthy metabolism and weight, optimal digestion, and good mental health.

Prioritize Your Health Today

Does your family need physical or emotional support during this time? Richmond Natural Medicine is offering virtual appointments with all of our naturopathic doctors. You can request an appointment online and learn more about what to expect from a Telemedicine appointment with us. You can also take advantage of our current offers for both new and existing patients:

  • $20 off return appointments
  • $40 off new patient appointments

These offers are available until June 1st, 2020. Patients MUST mention the offer when scheduling or at checkout in order for the discount to be applied.

From all of us at RNM, we hope that you and your family are staying healthy and safe. If you need support, we are here to help.
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naturopathic doctor
By Richmond Natural Medicine
RNM Blog
Is Your Naturopathic Doctor Correctly Accredited and Trained? This Guide Helps You Find Out.

 

When searching for a Naturopathic Doctor or Natural Health Practitioner, you may come across individuals who call themselves “Naturopaths” or claim to be a Naturopathic Doctor but may not necessarily have the appropriate and expected level of training or education. It’s important to know what credentials and formal education your Naturopathic Doctor should have when searching for the right practitioner in Virginia.

Not All Doctors Are Created Equal: Know Your NDs Credentials

At this time, naturopathic medicine is not regulated in some but not all 50 states. Virginia is currently one of the states that does not yet regulate Naturopathic Doctors. Unfortunately, this lack of regulation means that some individuals who do not meet the educational standards of the profession are able to call themselves “naturopaths” or “NDs.” These individuals may have degrees or diplomas from distance-learning schools, weekend seminars, home-study schools that operate without state or federal authority to grant degrees, or schools/certifying agencies without naturopathic programs or faculty that confer naturopathic credentials based on other kinds of health education. None of these programs qualify a candidate to sit for national board exams or to receive formal naturopathic licensure in any state.

In some states, individuals misusing ND credentials are able to “claim” the title simply by paying a fee for a business license that requires no evidence of education. Patients should know what to look for when they seek the services of a trained and licensed Naturopathic Doctor. Only state licensure can guarantee the training and safety to which patients are entitled. Look closely at where your naturopathic doctor received their training. If this information is not listed on their website, ask them where they received their credentials and if it is from an accredited institution for clinical practice.

RNM Naturopathic Doctors Meet the Highest Standards

A formal Naturopathic Doctor education begins with a traditional four-year pre-med undergraduate degree. Following the completion of undergraduate requirements, Richmond Natural Medicine doctors train at any one of six accredited naturopathic colleges accredited by the United States Department of Education. This graduate education includes a minimum of four years, with the first two years focusing on basic sciences, pathology, & diagnosis. The last two years are concentrated around a variety of natural therapies, including botanical medicine, nutrition, physical manipulation, homeopathy, minor surgery, and pharmacology. Specialty focus is also given towards individual organ systems, with classes in gastroenterology, proctology, cardiology, gynecology, and neurology.

After graduation, all Naturopathic Doctors must pass national board exams and state licensing exams. For NDs who practice in states that do not offer a license (such as Virginia), practitioners hold a license in a different licensed state, so as to be held to regulation and continuing education requirements. For more detailed information on this please visit the Association of Accredited Naturopathic Medical Colleges.

Richmond Natural Medicine is proud to offer services from professional, licensed, and experienced practitioners that have completed accredited and legitimate training programs recognized by the Department of Education.

Read More: Naturopathic Medicine at Richmond Natural Medicine

If you are searching for the right Naturopathic Doctor with appropriate credentials and training, check out these online directories:

Learn more about our Naturopathic Doctors at Richmond Natural Medicine.

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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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