Winter Solstice is Coming and It Could Be The Time of Year for You To Take A Closer Look at Your Sleep

The winter solstice marks the shortest day of the year. Throughout the autumn season, we have craved heavier foods, warming spices, and snuggling in. The leaves have fallen from the trees and we can smell their decay as we walk through the rain. We have experienced the shift in nature’s seasons from ripeness to restfulness. Might we benefit from our own shift with the seasons?

The winter solstice is also the longest night of the year – perfect for getting a “long winter’s nap.”

“But wait,” you say, “ I’m not sleeping through the night.”

Poor sleep is one of the most common complaints I hear from patients and often has become so routine they no longer take notice. In addition to daytime sleepiness, fatigue, and general grumpiness; poor sleep may lead to mood instability, brain fog, and hormone imbalance. Poor sleep disrupts our daily or circadian rhythm. When our sleep rhythm is disturbed, it will eventually disturb other circadian rhythms. These natural rhythms are managed by internal hormonal releases that instruct the body when it is time for sleep and when it is time to wake up. Hormonal disruptions compound sleep problems and can lead to persistent symptoms of fatigue and anxiety.

Typical solutions are sleep medications at night, both prescription and natural, and reliance on caffeine throughout the day. If this sounds like your life, don’t beat yourself up, you are responding to your body’s demands for regular sleep-and-wake cycles. This approach can be useful in the short-term, and in a vibrant and healthy individual may be re-regulated without intervention.

Sleep is complex, though, and rarely is there one factor that leads to disruption, it is usually several insults over a period of time. As naturopathic doctors,  we help people correct the underlying imbalances and restore normal function.

So, light a candle, soak in a warm tub, and turn out the lights earlier tonight in honor of the winter solstice, the longest night of the year.

Naturopathic medicine and functional medicine are 2 peas in the same pod, the dynamic duo made whole in our medicine bag. Functional medicine has its roots in naturopathic medicine and so they share common philosophies of treating the whole person and finding the underlying cause of disease.

Functional medicine practitioners don’t wait until you are sick to recommend preventive and health-promoting strategies. Functional medicine looks through the lens of optimizing the body’s health and well-being and uses an expanded set of physiological testing to evaluate health status and track improvements over time. Examples include testing for digestive function, food intolerances, and hormone balance.

Naturopathic medicine utilizes an even broader range of therapies – more herbal medicine options and more gentle treatments for those who are extra sensitive. Naturopathic medicine looks through the lens of the healing power of nature, that our body is always trying to repair itself and promote a dynamic balance within. Treatment examples here include botanical formulations and hydrotherapy.

What sets functional medicine and naturopathic medicine apart from other medical philosophies is a focus on wellness and prevention rather than pathology. Disease begins when internal balance is lost, a process that starts long before frank pathology or organ damage sets in, and once body structures have been damaged, it can be much harder to return normal function. It is easier to treat or reverse a borderline condition rather than full-blown illness.

Functional practitioners and naturopathic doctors also treat serious illness, especially chronic conditions, and complex cases, using less force interventions, therapies that reduce the progression of disease and a wholistic approach that improves quality of life.

All naturopathic medicine is functional medicine. Combining functional medicine and naturopathic medicine provides the best of the integrative medicine world. So, which is better? Our answer – neither is better than the other. It doesn’t matter what you call it, good medicine is good medicine.

We all know that the holidays can create stress with the pressure to make it “all come together”. Here are some simple ways to pause when your holidays start getting a little too hectic.

This time of year can be busy with places to go, people to see and endless to-do lists. There is planning, parties, entertaining and often overindulgence. More often than not, I hear people say they are not looking forward to this time of year because of the busyness and the stress of it all.

Would it be possible to approach the season in a different way? Can you imagine moving into the season as a more grounded and present version of yourself? One that realizes self-care is a top priority in order for you to take care of others? What would be possible if you felt your needs were met too? If you did not have to say “yes” to everything and “do” everything?

Below are some simple tools to keep you grounded and centered. To take care of yourself during this season and offer your loved ones a more present you. It will take some effort to make new routines and choices that honor yourself, but you may just experience this time of year with more joy, enchantment, and ease.

Simple ways to slow down, pause and take care of yourself:

• Alone time: In the thick of the season you may be surrounded by family, friends, crowds, etc. The time together can be lovely but also triggering. You may start to feel more emotional or irritated by the littlest things. Taking the time and space to check in with yourself is so important.
  • Feeling triggered and reactive? While alone, close your eyes and take a couple breathes and then ask yourself “what is this emotion about?” More often than not the emotion is an old one resurfacing. If you give yourself time to tune in, feel it and then shift it out you will be less likely to react in other situations.
  • With alone time you will clear your mind, get to know yourself better, be more productive and creative and just feel more like yourself.
  • It doesn’t take much, as little as 10 minutes daily. Make it happen, wake up 10 minutes early or write it into your schedule. You can do it!
• Breathe: There is something so simple about the art of breathing. It is an awesome tool and can be used anywhere! Closing your eyes and taking long, slow deep breaths resets the nervous system. It can shift heightened emotions, allow them to move through you and bring you back to neutral. Below are breathing techniques to reduce stress, calm and harmonize the mind, reduce anxiety and promote relaxation and a sense of wellbeing. Practice daily and as needed.
  • Alternate nostril breathing: how-to video here.
  • 4-7-8 Breath: how-to video here.
• Go for a walk in nature: Moving the body, getting fresh air and being present with nature has a number of positive health benefits.
  • Clears the mind, increases endorphins, uplifts mood, reduces anxiety and depression, increases immune system function, reduces inflammation and more!
  • Grounding; putting your bare feet on the earth provides added benefit! Reduces pain and stress, regulates circadian rhythm or sleep patterns, increases energy and promotes nervous system balance.
• Say “No”: You are not supposed to run yourself ragged trying to please everyone… and the truth is, you can’t. You cannot feel anything for others, you cannot bring them happiness and contentment – that is their own choice. What they choose to think, feel and experience is their own. And the same goes for you. Before over committing yourself, slow down and check in.
  • Is this something I really want to do? Something I love doing? OR Is this something I feel obligated to do? Something others expect me to do?
  • If you can allow yourself to make bold choices that honor yourself during this time of year you will have more time and be more present for the things you actually want to do with the people you want to be with.
• Ask for help: Feeling like you have to do and be everything to everyone is exhausting. Following the guidelines above will help you tap into what makes you happy, freeing up time and energy. What will offer you even more of that time and energy is asking for help. One person cannot do it all and that is okay. This is a time of year where we come together and help is always available. Just ask for it!
• Stick to your health routine: During this time of year, it is easy to get derailed from your health routine. This does not mean you cannot indulge, but it can be done so mindfully.
  • Moderation: Stick to your anti-inflammatory diet. Having a single serving of a treat is okay and you should enjoy it! Just don’t make a daily habit of it.
  • Hydrate: Drink more water. Staying hydrated keeps your hunger cues regular and mind clear.
  • Movement: Keep up with your daily movement; walking outside, yoga, stretching, taking the kids to the park, working on the yard, putting up lights, bodyweight exercises, etc.
  • Sleep: Do not sacrifice your sleep. You will be more emotionally balanced, more productive and less stressed!
• Gratitude: Having a gratitude practice can help to prime your mind for positivity. Providing the reminder for all the wonderful things in our lives we have to be thankful for and appreciate.
  • Start a gratitude journal. Write down 3 things you are grateful every day.

Are you feeling depleted during the holiday season? Is this historically a hard time for you? If you are in need of more support to manage stress during this time of year or are looking to start a new health routine consider making an appointment with one of our naturopathic doctors. You can contact our office at (804) 324-3451 or request an appointment here for more information and to book an appointment.

A well stocked kitchen pantry can be a foundational key to success in maintaining a sustainable, healthy diet.

Keeping up with a haphazard pantry can feel overwhelming, disorganized and frankly, time consuming. Believe it or not, having the right pantry essentials on hand can support literally dozens of recipes that can be put together in a pinch. 

This well stocked pantry will provide at least one portion of a meal to be minimally processed and most of these foods can be found in bulk at your local health food store to stock up with on a budget.

Legumes, Nuts & Seeds, Stored in Mason Jars

Dried Herbs, Stored in Small Glass Jars

Cooking Oils, Vinegars & Condiments

Whole Grains

Perishable (Refrigerated) Basics

Pantry staples and basics should change as the season changes, and as you start to curate recipes and go-to meals, you’ll find that you keep in stock certain things more than others. The foundational take-away from this pantry essentials list is that keeping simple, whole foods on hand will always allow you to throw together something that is nutrient dense, minimally processed and (with the right spices) flavorful enough to add to any meal.

Maintaining a healthy gut is key to maintaining one’s emotional health.

It is often obvious how foods affect our physical health, like when we eat that chili dog and, lo and behold, heartburn happens pretty immediately afterwards.  Or if we eat a food that we are intolerant or allergic to, all manner of physical symptoms pop up like headaches, diarrhea or skin rashes.  What is not always so tangible is how diet affects emotional health.

Eastern Vs Western approach to nutrition

In traditional Chinese Medicine, food is categorized as nourishment and medicine for building qualities of our bodies. Ayurveda knows that foods are more prescriptive for doshas, and also for tastes and energetics. Opposites treat opposites and like increases like. Western/American nutrition really breaks food down into little measurable parts. We focus almost entirely on calories and carbs and fats rather than the actual entirety of the food itself, which makes the whole nutrition and nourishment picture very out of focus. When we talk about a foods affect on our emotional wellbeing, we have to look at two parts: The physiological/hormonal piece, and also the energetic, constitutional balancing aspects of foods (which you can find here).

How Food Affects our Mood Hormones

Remember a time when you might have been upset, stressed out or sad, and food just seemed to make everything (temporarily) better? Emotional eating is one of the most common habits and crutches with how people deal with their emotional ups and downs. It’s not just a menial response – it’s mainly a gut and hormonal one. Your gut contains neurons and other cells that act like a brain to control digestion and metabolism. This “brain” is connected to the brain in your head by nerves, and can also influence the brain by releasing hormones. Signals from the gut influence appetite and reward pathways in the brain as well as regions involved in stress and emotion and sense of self. Neurotransmitters are messenger molecules produced by nerve cells to communicate and control almost every function in the body including our mood. One of the most powerful ways to influence our neurotransmitters is through our food choices. And, of some profound importance, several of your mood hormones are manufactured in your gut (not your brain!).

This makes the importance of maintaining a healthy gut key to maintaining a healthy emotional state, and what we eat is extremely important to maintaining a healthy gut environment. Many of our neurotransmitters are made from amino acids which we can only obtain from food (like tryptophan, lysine, taurine, phenylalanine, leucine etc). Without these amino acids from our food, we would not be able to make our essential mood hormones such as dopamine, nor-epinephrine and serotonin. Serotonin is the neurotransmitter associated with feelings of wellbeing and happiness, while dopamine is the pleasure and reward neurotransmitter. A huge percentage of your serotonin is manufactured in your gut, and foods with a higher ratio of tryptophan to leucine and phenylalanine increase production of serotonin (such as bananas, papayas and dates).

Inflammation is also a major contributing factor to our production of mood hormones, and lifestyle is about 90% of the inflammation problem.  The foods we eat can either increase inflammation, or help to balance it. When we have increased inflammation from our life or from the foods that we eat, it increases the production of cortisol (our main stress hormone) which itself is inflammatory to our gut health and increases blood sugar through gluconeogenesis and suppresses immune function. Imagine how your mood can change when your blood sugar is unbalanced, or when you’re chronically depleted and ill. There are altered patterns of cortisol secretion in many conditions associated with stress including PTSD and Major Depressive Dissorder (MDD).

Foods that can balance inflammation and hormones and support gut health

So what foods can we incorporate on a daily basis that can balance our emotional health and support over all gut function? Foods that are high in anti-inflammatory nutrients such as fresh fruits and vegetables, fish, walnuts, flax and whole grains are a good place to start. Anti-inflammatory spices like ginger, sage, turmeric, chili peppers, black pepper and cumin are also great additions. Omega-3 fatty acids are essential for proper hormone health and are essential because your body does not make them – we have to get them from foods. Increasing our fish intake to three times a week (salmon and cod being some of the best) as well as adding flax, chia, hemp and walnuts to our diet is a good place to start.

This is only the tip of the iceberg when it comes to how diet affects emotional health. The rabbit hole of tracking how foods are broken down to manufacture mood hormones is expansive and extremely complex, however a basic understanding can greatly enhance our chances of maintaining a healthy emotional state.

If you’re still curious about how it all works, or what foods are appropriate for you, consider making an appointment with one of our practitioners to understand how this all ties together for you.  Please contact our office at (804) 977-2634 to book an appointment.

The purpose of batch cooking is to categorize your recipes for the week, get familiar with their ingredients and maximize your time to have several prepared meals throughout the week.

It’s precisely this time of year when calendars start to fill up with traveling, hosting, after school productions, work parties and gift shopping when most of us “fall off the wagon” with general dietary habits. But not to worry! With a little forethought and 1-3 hours each week, you can batch cook several meals that can tide you through even the busiest weeks, and keep you feeling nourished and on track with your nutrition goals. 

Tips for staying on top of your batch cooking game over the holidays.

1. Look at your calendar 1 week ahead. How many nights / mornings / lunches are you going to need a quick, healthy meal? This is how many meals you’ll need to prep.
2. Pick out 1-3 meals that you’d like to have for the upcoming week, whether it’s a breakfast, lunch or dinner.
3. Review your recipes for these meals, and on a weekend gather all of the ingredients.
4. Set aside 1-3 hours on a weekend or free afternoon to batch prep these meals all at the same time.
5. If any require time in the oven, you can cook them at the same time, to save time.
6. If any have overlapping ingredients, you can prep them at the same time to save time.
7. Store in glass containers for up to 1 week for quick meals on busy nights
8. If you’re hosting meals – prep your ingredients to make the night of cooking go more smoothly. Pre-chop and prep veggies, mix batters ahead of time, marinate 1-2 days in advance if needed, and make side dishes early if applicable.

Favorite batch cooking staples:

• Veggies : Kale salad, roasted root vegetables, butternut squashes, seasonal salads.
• Whole grains: Pots of quinoa, barley, brown rice or cous cous to add to meals
• Proteins: Whole chickens, basil marinated tofu, hard boiled eggs, nut butter balls.
• Crock pot meals, soups, stews and one pots: Chili, chicken soup, Kitchari.

Batch cooking does take a bit of time to plan, and some forethought to create. Even if you don’t have anything on your schedule for the week, it’s always a good idea to have at least one batch cooked meal or portion of a meal (like a veggie, a protein or a whole grain) prepared for when unexpected events come up and you need a healthy meal / addition to a meal in a rush. The biggest reason for holiday weight gain, digestive upset and feelings of dietary guilt stem directly from our diets being out of whack for weeks at a time. But with even minimal planning and 1-3 hours a week of prep, you can take back control of your weekly meals, and keep your body feeling nourished and strong through the end of the year!

If you need individual guidance and support to keep your nutrition plan on track for the holiday season, consider an appointment with one of our practitioners.  Contact our office at (804) 977-2634 to learn more!

In the spirit of naturopathic medicine week (October 7th-13th), we want to share all the wonderful things naturopathic medicine has to offer.  Here at Richmond Natural Medicine we are thrilled to offer compassionate naturopathic care to the Richmond community and the surrounding areas.

Naturopathic Medicine: What is it?

At the core of naturopathic medicine lies the body’s ability to heal itself.  This means that the body is always working to restore normal function or balance within all systems. Your body is working for you not against you, intelligently guiding us towards health and healing.

Symptoms of any illness serve as an indicator that there is an imbalance within the human body. Your body works to communicate with you that it is not functioning as it should.

The imbalance could be cumulative or based on a lack or excess of nutritional factors, daily habits, infection, or environmental issues. These imbalances are usually obstacles in the way of the body’s healing ability that need to be addressed.

Naturopathic medicine works to support the body in dealing with these imbalances in a more comfortable and efficient way. It works with the body, helping to rebalance the issue. The goal is to find the cause of the imbalance, using the symptoms as a guide to help find the cause of the disease.

For more information about naturopathic medicine click here.

Wondering about the difference between naturopathic and functional medicine? Click here.

The foundational six principles of Naturopathic medicine

1. Let nature heal: The body has innate wisdom to heal itself! NDs help to remove barriers that may be preventing wellness and support the body with what it needs to heal.
2. Identify and treat the cause: Rather than symptomatic treatment, NDs look for the underlying cause of illness.
3. Do no harm: NDs use the least invasive, non-toxic, and minimal doses to support the body in the healing process.
4. Doctor as teacher: Empowering patients is important to NDs.  The best way to do this is by providing our patients with thorough understanding about their concerns, the treatment, and answer any questions they may have.
5. Treat the whole person: Viewing the body as an integrated whole in all its physical, mental, emotional, and spiritual dimensions.  
6. Prevent illness and preserve health: Our focus is on health, not just symptom or disease management, but true wellness and disease prevention.

About our Doctors

A Naturopathic Doctor (ND) is an expert in natural medicine. They blend natural, non-toxic therapies under current advancements in the study of health and human systems. They cover all aspects of family health and utilize cutting-edge medical knowledge and tools to resolve a client’s health concerns.

Naturopathic doctors work alongside their patients, as partners, taking the time to listen to their needs and ensuring they are part of the health care solution. NDs provide clients with the time, space, and answers they need to show they are cared for and supported.

Read more about our practitioners here.

Not near Richmond? No problem! Find an ND near you by clicking here.

What to Expect From Your Visit with a Richmond Natural Medicine Naturopathic Doctor

Clients will spend more time with their naturopathic doctors to develop a strong doctor-patient relationship. Initial consultations, as well as subsequent appointments, last longer than is anticipated from a medical doctor.

This allows the ND to gather information about your past and present medical history. They will ask for details about current concerns, but will also ask in-depth questions to gain an overall picture of the client, their lifestyle, their habits, and outside influences which may be impacting their overall health. Current diet, medications, stress levels and long-term health goals will also be discussed. The lengthier appointment times allow an ND to create a trusting, healing environment in which clients feel at ease and able to express their concerns from physical, mental, and emotional perspectives.

Richmond Natural Medicine currently has seven Naturopathic Doctors and is proud to be the largest Naturopathic Medical Practice in Virginia. All our NDs are highly trained with graduate degrees in Medical Training from one of seven the nationally accredited Naturopathic Medical Colleges in North America. You can learn more about the schools and training at Association of Accredited Naturopathic Medical Colleges.

Do you have more questions about Naturopathic Medicine? Check out our Frequently Asked Questions on Naturopathic Medicine.

Fall can be a busy time of year, and taking advantage of your crockpot recipes can save everyone loads of time in the kitchen prepping, planning and making meals on otherwise busy nights.

Tis the season to break out the crock pots and indulge in the savory nourishing goodness that are soups, stews, chili’s, broths and one pot meals.  The practitioners here at Richmond Natural Medicine are big fans of using crock pot and soup recipes to tide us through busy days (or weeks), and we often exchange recipes amongst ourselves, usually after smelling or seeing what the other has brought in for lunch.

Here is a little glimpse of some of RNM’s favorite crockpot recipes during one of the coldest and busiest months of the year:

Simple Meatball Pasta Sauce

Throwing meatballs (ground beef mixed with salt, pepper and any other desired spices like oregano or garlic; rolled into balls) with a jar of tomato sauce in a crock pot and set on low for 6-8 hours.

Easy Chicken for the week

4 Chicken breasts with a jar of salsa on high for 4 hours is an easy pulled chicken to add to any meal

Savory Beef & Vegetables

– 1-2 pounds grass fed beef roast, salt and peppered  

– 1/2 cup salsa

– 1/4 cup organic sour cream

– 6 organic garlic cloves chopped

– 1 organic yellow onion chopped

– 1/2 head of organic purple cabbage chopped

– 1/2 cup filtered water

– 1/2 cup chopped organic cilantro

– 1/2 cup chopped parsley

Place everything in crock-pot on low heat overnight (8 hours). Salt and pepper to taste. Enjoy by itself or over rice, if desired.

Soups, Broths and One Pots:

Slow Cooker Korean Grass Fed Short Ribs

Sprouted Mung Bean, Sage & Butternut Squash Soup

Lentil & Sausage Soup with Kale

Quick Red Lentil Curry with Spinach

Cauliflower, Kale + Chickpea Curry Pot

Miso & Ginger Butternut Squash Soup

Golden Immune Broth

Many of these recipes make at least 4 servings (or more!) and save well packaged in glass containers and frozen for additional meals.  If you are looking for additional recipes or dietary support, contact our office at (804) 977-2634 to book an appointment with one of our practitioners.

Sleep is the body’s rest and repair time, allowing all of the body systems, nervous system and mental state a chance to recuperate and heal. Imagine the stress and cumulative damage that can be caused by sleepless nights, and the frustration that ensues when a good night’s sleep cannot be achieved.

Several million people in the world suffer from disrupted sleep patterns which is often the core of many secondary health concerns. Epidemiological studies suggest that 35% of the population has reported chronic insomnia.

Herbs have a LONG history of traditional use and now also have the scientific studies to back them up. You can find almost any information on the internet today, and much of it is confusing and conflicting information.  Remember the dosing on herbs is important, so follow directions on labels carefully.

Hops (Humulus lupulus):

This is a great herbal allie for the Yosimite Sam type – lots of excess heat in the system, agitated energy, irritated brain and tight jittery muscles before bedtime. This is a traditional, hypnotic sedative helping folks wind down before bedtime. The yellow, pollen-like grains are called Lupulin which contain most of the active compounds, so when you’re purchasing teas or tinctures make sure you get it as fresh as possible.

Dose on tea: 1-3grams in 2 cups hot water. It doesn’t taste great, so adding a little honey will help a lot.
Dose on Tincture: 1-2ml in a little water before bedtime.

Valerian (Valeriana officinalis):

This is for the lazy, despondent and heavy/tired feeling person (weight of the world syndrome). They still have so much on their plate they can’t let it go before they go to sleep. This has a very relaxing effect on the brain and an affinity for GABA receptors. Adenosine and GABA are quieting to the brain, and valerian targets these receptors (while alternatively, caffeine blocks these receptors). Valerian relaxes tense muscles and eases skeletal tension.

When buying the tea, you want a lighter brown/tan, not a dark brown. The roots are heat sensitive, so look for light color for good quality. Just a word of caution, valerian is certainly not known for a pleasant taste. Be prepared for a funky taste, and adapt the flavor with honey, peppermint leaves or lemon as you see fit.
This herb is VERY dose dependent, with smaller doses being stimulating and larger doses being sedating.

Dose:  Aim for 2-3 grams for a sedating effect in tea or capsule form.

Passionflower (Passiflora incarnata) :

This herb is ideal for those who wake up in the middle of the night and start making a laundry list of things to accomplish tomorrow. I consider this the ultimate “monkey mind” herb to keep by your bedside in tincture form. Tinctures (also known as hydroalcoholic extracts) work more quickly than teas, so taking 1-2 milliliters in a little water when you wake up at night really helps calm that monkey down and get you back to sleep quickly.

Dose:1-2 milliliters in water when you wake

Linden (Tilia spp):

This is a fantastic herb to help re-calibrate your circadian rhythm in the evening if you’re feeling a little off, maybe from shift work or traveling. Taking this in tea form at night will help to reinforce what the body will naturally do on it’s own circadian clock. It also has an affinity for the cardiovascular system and is helpful when people have anxiety around sleep, whether for insomnia reasons or bad dreams. Linden is a great choice for kids!

Ashwagandha (Withania somnifera):

A traditional Ayurvedic herb, ashwagandha has many uses depending on its preparation. When boiled as a tea in a fatty milk (whole milk or coconut milk), the active medicinal constituents are extracted making it a wonderful relaxing nighttime tea. This has a warming and sweet energetic offering; that wrap-yourself-in-a-blanket feel. Ideal for the “tired and wired” person who may be brand new parents or the over worked student.

Dose: 1 Tablespoon in 1.5 cups of milk to decoct the herb (that means you boil the herb in the liquid in a covered saucepan for 15 minutes).

For further reading, check out these studies and traditional uses of “sleepytime” herbal allies:

• Sleep Disturbances, Quality of Life & Ethnicity
• Cognitions & Insomnia Subgroups 
• Valerian extract and sleep quality
• Challenges to Sleep Medicine

If you have stubborn sleep disturbances and you’d like support, please contact our office at (804) 977-2634 to learn about our individualize approach to getting a good night’s sleep!