Everything has a frequency; animals, trees, even sounds and colors. This is the Universal Law of Vibration, that states, “Nothing rests; everything moves; everything vibrates.”  

We’ve all experienced this. Think of the uplifting effect of the color yellow or the shift in energy you feel when a loved one walks in the room.  Consequently, our bodies are magnets for “like” energy and will instinctually connect with a familiar frequency.  Knowing this, we can work the Universal Law of Vibration to our advantage, but it does require us to be mindful and intentional with our thoughts, actions, and internal self-talk.

For the skeptics out there, there is evidence to back this up.

(1) Stanford psychologist Carol Dweck found that some people have a “fixed mindset” and believe that they cannot change their capabilities. Other people have a “growth mindset.” The growers believe they can work toward improving themselves. Dweck and her colleagues studied 373 students and tracked their academic performance from the beginning of seventh grade through the end of the eighth. They found that those with a growth mindset (I think I can) “I-think-I can’d” themselves to a rise in grade point average, while those with a fixed mindset remained the same.  

One could also note the placebo effect, which by definition is a beneficial effect, produced by a placebo drug or treatment, that cannot be attributed to the properties of the placebo itself, and must therefore be due to the patient’s belief in that treatment.

Now if “like” attracts “like”, then negative energy may attract more negativity.  Have you ever had your whole day thrown off by one little snafu in the morning, like spilled coffee?  You angrily throw your hands up and claim, “I knew today was going to be a bad day!” and from there the day proceeds badly.  If you are vibrating at negative energy, you will attract negative energy.

Since we have a choice in this matter, and most of us would choose to attract more positivity in our lives, let’s focus here.

“What you think, you become.  What you feel, you attract. What you imagine, you create” – Buddha

1.) What you think:  Most of us tend to operate on a negativity bias, where we fixate on the negative versus the positive.  In the past, this instinct helped protect us from danger but now a days it can be more of a hindrance than a safeguard.  Start by noticing the negative thoughts when they arise. (No need to beat yourself up for the negative thoughts; that just adds more fuel to the fire.)  Then release any judgement you may hold and in its place observe with curiosity. Finally, actively CHOOSE to think positive. If you are struggling here, fake it till you make it.  Think of all of the attributes you long to possess and imagine yourself embodying them. Chances are you already are but the inner critic is clouding your thinking.

2.)  What you feel:  The cycle begins with a thought, which triggers sensations and memories, which then evolves into an emotion.  So positive thinking will produce positive emotions. Start to take notice of what you are doing when you are most joyful.  Now do more of that! If a “negative” thought has formed and spiraled into an emotion, no worries! Acknowledge that thought and feeling.  Resist the urge to shun or distance yourself from it and instead integrate it. Sit with it. Be with it. All emotions are valuable and a spectrum of emotions is part of the human experience.  Just don’t invite those negative emotions to move in with you.

3.) What you imagine:  We’ve all heard the saying, “I’ll believe it when I see it”.  I prefer, “I’ll see it when I believe it.” Olympic athletes and iconic leaders utilize visualization to manifest their goals, and you can too.   The key is to get really clear and specific on what you desire. The more descriptive the better. What does your greatest desire look like? What does it sound like?  Smell like? Taste like? Feel like? The only limitation is your ability to imagine beyond what you think is possible or reasonable.

“Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.” – Einstein

References:
(1) http://www.success.com/article/what-you-think-you-become

At Richmond Natural Medicine, we use holistic therapies, keeping in the mind that sometimes allergies affect people differently.

Allergy symptoms are one of the top conditions that we work with here at Richmond Natural Medicine.  We utilize several holistic therapies to offer some relief and prevention.  Some of our preferred go-to herbal medicines for allergies target the immune system, histamine response and work to control inflammation.

Here are our top 4 herbs for allergy relief:

1. Bayberry (Myrica cerifera) – this is deal for allergy symptoms that persists long after the allergen has been removed from your physical space (more chronic conditions) and you have that heavy, bogginess with deep congestion for several days or weeks. Bayberry is very drying and astringent which makes it ideal for chronic nasal or sinus congestion with chronically swollen membranes and thick secretions. Unlike Eyebright (see below), Bayberry is not great for red hot and inflamed allergic conditions, but more for the damp, bogginess that constitutes week-long (or more) allergic reactions. Bayberry tincture is very effective, and should be dosed low initially about 30 drops once daily, and then up to three times daily after a few days.
2. Eyebright (Euphrasia officinalis)  – this is ideal for the folks with the sniffly, drippy and wet itchy symptoms. Eyebright works best for acute situations that are for a finite amount of time. For example, if you have an allergy to cats and you know you’re going to be around cats briefly, take a bit of eyebright tincture before walking into the situation and every hour afterwards. Once you’re removed from the situation, allergies then subside. Eyebright is used to cool down arterial heat patterns (redness) and generally reduces acute irritation from certain irritants.
3. Reishi (Ganoderma lucidum) – Reishi is a deep immune tonic, and has a powerful role to play for seasonal allergies. Allergies are generally an immune mediated response to an otherwise innocuous agent that causes an increase in histamine production + an increased in immune mediated resistance in the body. Reishi acts as an immune modulator, meaning wherever your immune system is functioning (either too low or too high), it helps to bring it back to into balance slowly and steadily, resulting in a more responsive immune system rather than overly reactive one. For allergy support, it’s best to use reishi in combination with either nettle, eyebright or bayberry, depending on how allergies present for you to make a more well rounded and targeted approach to your individual symptoms and responsiveness.  
4. Nettles (Urtica dioica) – the holy grail of anti-histamines and the time honored anti-allergic remedy used for hundreds of years. A sweet little native plant making an appearance just in time for spring, nettles is my first go-to for anything allergic related. Nettle is very drying and toning to wet conditions and is used most ideally as a strong tea for any condition that has an allergy or increased histamine component present. If you know that seasonal allergies are an annual issue for you, try drinking nettle tea daily about 2 weeks before allergy season begins and continue for several weeks until the allergens have past their flowering season. Added bonus – nettles are highly nutritious and packed with vitamins, minerals and nutrients – not a bad thing to keep in your daily rotation of healthy beverages!

Recipe: Overnight Nettle Infusion

Take a 1 pint mason jar and add ¼ cup dried nettle leaves. Cover with room temperature filtered water and fill to the brim of the jar. Seal with a tight fitting lid and give it a good shake. Let sit overnight to infuse. In the morning, strain out the nettle and sip throughout the day for allergy support. Add a squeeze of lemon or a bit of honey to taste.

Do you struggle with seasonal allergies and need to find some relief?

Call our office at (804) 977-2634 to schedule your visit! 

Advances in technology and the advent of post-industrial society have certainly had their benefits, but there are also some inherent drawbacks. One of the biggest downsides, which is actually quite a large topic, is the separation from nature into living in more of an “artificial” world.

Rather than spending significant time each day outside in the sunlight, most of us are inside, existing in an artificial world. We no longer have the benefit of being in touch with nature, because we feel as though we don’t need to be. However, this separation from nature is a major contributing factor to many chronic health problems and needs to be addressed.

How The Artificial World We Live In Contributes to Health Related Imbalances

The three of the biggest “artificial influencers” that we deal with on a daily basis include:

• lack of fresh air and sunlight in favor of indoor, recycled air and synthetic lighting
• exposure to an increasingly high number of chemicals and toxins including everything from bath and beauty products, to household cleaners and plastics
• consistent intake of nutrient deficient, manufactured foods –i.e. manufactured foods that come in a box, not resembling something that came from the Earth.

Although the immediate effects of these artificial influences are not necessarily obvious and acute, they can and do contribute to a number of chronic health issues over time that naturopathic doctors face in treatment scenarios every day.

Lack of sunlight leads to the now commonly seen low Vitamin D status and mood disorders such as Seasonal Affective Disorder. Vitamin D is also extremely important for immune function, among other things. Lack of sunlight during the day, along with exposure to artificial and/or blue light at night (from electronic screens such as TVs, computers and cell phones) contributes to a disrupted circadian rhythm and sleep disorders. Insomnia is extremely common and it’s amazing how many health issues can resolve just by improving one’s sleep.

Quite often, the symptoms caused by the disconnect from our outside world can be greatly reduced when we recognize how these artificial influencers play a role in the body.

For example, there is a direct correlation between chronic toxin exposure and, hormone dysregulation and over-burdening of the liver, which then impairs the body’s ability to detoxify itself. This can lead to a whole host of health issues, including chronic headaches, constipation, skin issues and PMS. When we remove some of these body burdens – i.e. “lessen the load” on the liver – we often see a return of normal function and symptom reduction.

How Food Production in the U.S. Can Pose Serious Health Risks

Nutritionally, practitioners here find a common pattern of calorically dense, yet nutrient-deficient diets of mainly processed foods contributing to common health issues like diabetes and cancer.

Also, the food system that is large-scale industrial agriculture, depletes the soil of minerals and beneficial microbes, which can lead to low body mineral status as well as deficient and/or disrupted gut flora (i.e. microbiome). The minerals are important for countless necessary biochemical reactions in the body, while the microbiome is important for not only digestive health, but also mental health and immune function.

What Can We Do to Reduce our Exposure to Artificial Influencers?

While there are many health issues that can arise from living in a more artificial world, the good news is there is a lot we can do to improve health both from within this model, as well as by developing a new model or habits that shift the framework.

Top Recommendations:

1. First and foremost – get outside!! Aim to spend at least 30 minutes outside each day, surrounded by nature if possible.
2. Consider supplementing with a high-quality Vitamin D3.
3. Reduce screen time at night and stop using all blue light-emitting screens at least an hour before bed to avoid confusing your pineal gland and disrupting melatonin production.
4. To reduce toxin exposure, switch out personal care and home products for cleaner versions. Use glass instead of plastic for food storage and cooking. Keep windows open, get some plants for your home and office and consider buying air and water purifiers. Check the internet for many great resources and recommendations on non-toxic brands.
5. Increase intake of real foods, especially organically grown vegetables. Reduce intake of processed foods. Consider supplementing with probiotics and minerals and increasing intake of fermented foods, such as sauerkraut, kimchi, kefir and high-quality yogurt.
6. Increase regular movement – do something you enjoy such as walking or dance and incorporate more organic movement like taking the stairs instead of the elevator and walk or bike as your mode of transportation when feasible.

Many of the aforementioned lifestyle and supplement changes are recommendations Richmond Natural Medicine practitioners often give to their patients as general, foundational improvements to health. Working with a Naturopathic Doctor allows you to get more specific, targeted recommendations for your specific background and needs. ND’s are well-trained to help individuals find workarounds in their environment and solutions to help their bodies adapt and thrive, even in an artificial world.

If you are interested in booking an appointment with one of our other practitioners, please contact our office at (804) 977-2634.

Often when we think of “medicinal herbs”, we might think of capsules, or pills or supplements, but traditionally our plant allies and herbal medicines were just part of our daily life, and we used them preventatively in our day-to-day routines.

There are so many fun ways to use medicinal herbs that are both effective for preventive (and acute!) health issues, as well as for daily relaxation, self care, culinary masterpieces and first aid.

Ways to incorporate medicinal herbs into your daily routine:

Evening Tea Ritual

Nighttime should ideally be our wind down and relax time.  The truly ideal part of a warm cup of tea is that it practically forces us to take 15 minutes to sit down, relax and sip on a medicinal beverage. Not only are the “sleepy time” herbs helping the body physiologically relax, but the ritual of drinking tea in the evening reinforces the body’s circadian rhythm to decompress and prepare for optimal sleep. Look for herbs like peppermint, lemon balm, passionflower & milky oat tops in a good evening tea formula.

Herbal Soak

This is such a luxurious way to enjoy medicinal herbs. When soaking in an herbal bath, our skin is highly absorbable, and we can enjoy the benefits of medicinal herbs transdermally through a relaxing herbal bath soak. Try using a muslin bag filled with lavender & chamomile for a relaxing, aromatic and soothing soak.

Aromatherapy

Nothing brings us into the present moment and fills our senses more acutely than a whiff of an essential oil. Try carrying a small bottle of peppermint, citrus or rosemary to help clear your head on busy or stressful days. These small herbal oils are potently aromatic, and can quickly relax the mind while keeping you alert and focused.

Simple Salves

Salves are an excellent way to carry the therapeutic effects of medicinal herbs through herbal oil infusions.  They can also be used topically for skin healing or moisturization. Other applications include relief for irritated skin conditions, lip balms and even first aid and wound healing! 

Herbal Bitters

If you’ve ever had minor issues with digestion, it might be something that a quick spritz of herbal bitters can remedy. Herbal bitters help with the natural stimulation of digestive enzymes from our pancreas to prepare the stomach for optimal digestion. They’re quick and easy to take – just a couple of drops or spray on your tongue about 10 minutes before a meal will do the trick.  Try using these herbal bitters from Urban Moonshine!

Culinary Flare

Simple kitchen herbs can carry a powerful medicinal punch when used in the right dosing. At about 1/2 teaspoon per serving, herbs like turmeric, sage, rosemary and cinnamon can be effective anti-inflammatories and digestive aids when sprinkled on your foods or added to your soups and stews!

If you’d like to learn more about how to use medicinal herbs, or what herbs would be ideal for your health or lifestyle, contact our office at (804) 977-2634 to schedule an appointment with on of our practitioners.

Learn how to self-soothe and enact the parasympathetic nervous system, with awareness and breath.

When stress or emotions overwhelm us, we tend to cycle anxious thoughts in our minds. As stress moves into our bodies we may feel exhausted, or we may feel a super charge of adrenaline in our muscles, or a faster pulsing of our hearts. Our lungs and heart may feel raw. We find ourselves fully engulfed in our thoughts and feelings.

Fortunately there are tools available to each of us that can combat mind-body stress, which include the following:  Be aware, pause, breathe.

The mind and body are inextricably connected – the body responds to what the mind thinks. Most of us have experienced this and know it to be true. When our mind is depressed, angry, fearful, sad or anxious, our bodies are weaker in some way. When our mind is courageous, kind, calm, happy or centered, our bodies feel stronger and more grounded.

Awareness:

One gift of healing we can give ourselves is awareness – the awareness that stress has moved from our heads to our bodies.

The Pause:

A second gift of healing is the pause. As soon as we become aware that our mental stress has moved into our physical bodies, we can pause and take in that awareness. We can ask ourselves: to where in my body has the stress moved? How do I know this – stiffness? Pain? Pulsing or tingling? Muscle weakness? Internal heat moving through the body?

Breathe:

The third gift is our breath – a powerful healing agent in stressful times. Try this after you pause:

1. Sit or lie still and close your eyes.
2. Inhale slowly and gently through your nose – as deeply as you can without forcing it. If you are greatly stressed your first few breaths may only go as deeply as your upper chest.
3. Exhale very slowly and completely through your mouth.
4. Repeat these steps, slowly, gently, and as deeply as you can without forcing. Each new breath will soften and relax the muscles of your diaphragm, chest and back, ribcage, and abdomen – and your vital organs – allowing your next breath to go a little deeper. It may require a few minutes of breathing in this way before your breath can go deeply enough to benefit your lower abdomen, lower back, and digestive organs in the lower trunk of your body.

If you are interested in exploring this concept and other soothing breath techniques, explore our page on yoga and meditation.

The naturopathic approach to PCOS is quite different.  We look into your whole health history to find out what may have lead to this imbalance in the first place.

Approximately 5-10% of women ages 18-44 years old are affected by PCOS.  Because the criteria that are used to diagnose PCOS are still changing, the exact number is unknown and difficult to estimate.

What is PCOS?

PCOS involves an excess of androgens (what we know as male hormones: testosterone, DHEA), menstrual irregularity, and cystic ovaries.

What are the criteria to diagnose PCOS?

To be diagnosed with PCOS, a woman must present with two out of the three Rotterdam criteria:

• Oligo or anovulation (irregular menstrual cycles)
• Hyperandrogenism (clinical and/or biochemical)
• Polycystic Ovaries (on ultrasound)

What are the signs and symptoms of PCOS?

• Menstrual Irregularity:

• • Delayed onset of first menstrual cycle
  • Infrequent or absent menstrual cycles
  • Infertility (lack of ovulation)

• Hyperandrogenism:
  • Acne
  • Hirsutism (excess coarse male pattern body hair growth – common on the upper lip, chin, chest, and below the belly button)
  • Thinning hair
  • Skin tags, patches of skin that appear dark brown/black
  • Elevated testosterone and DHEA

• Metabolic Issues:
  • Weight gain (40-85% of women with PCOS are overweight or obese)
  • Sleep Apnea (short periods where breathing stops while sleeping)
  • Insulin resistance (blood sugar imbalance)

• Mood dysregulation:
  • Depression
  • Anxiety
  • Eating disorders

Women with PCOS are at Increased Risk for:  

• Metabolic Syndrome
• Type II Diabetes
• Obesity
• Heart Disease and High blood pressure
• High cholesterol
• Mood disorders
• Endometrial hyperplasia and endometrial cancer

What causes PCOS?

Currently, the exact cause of PCOS is unknown; this is due to the fact that there are a number of factors that contribute to the development of PCOS.  Genetics do play a role, you have a greater chance of developing PCOS if your mother or sister have it. Excess inflammation, body weight and insulin/blood sugar imbalances also contribute to PCOS.

How is PCOS treated?

There are a number of medications often prescribed to treat the symptoms of PCOS.  These may include birth control pills to regulate your menstrual cycle, spironolactone for the excess hair growth, metformin for blood sugar balance, and/or clomid to induce ovulation.  These are all symptomatic treatments, that do not exactly get to the root cause of the issue.

Naturopathic Approach to PCOS

The naturopathic approach to PCOS is quite different.  We look into your whole health history to find out what may have lead to this imbalance in the first place. We will review what lifestyle factors and stresses may be obstacles to your healing. Lab work and imaging will also be reviewed to guide us in re-balancing the endocrine system.  Treatment will include education around lifestyle and dietary changes that can support your body.  And we may use tools including herbs, homeopathy, vitamins, and supplements to regulate your hormones, blood sugar, and mood naturally.

Below are just some of the many options and treatments that may be used in the natural treatment of PCOS.  Naturopathic treatment plans are always individualized and are unique to each patient. Reminder: we are treating the person not the disease.

Types of therapies may include:

• Diet and Lifestyle Support:

• • Dietary assessment and adjustment to focus on whole food diet with adequate protein, vegetables, and healthy fats to balance blood sugars, lower cholesterol and modulate weight.
  • Loss of 5% of body weight has been shown to decrease symptoms associated with PCOS.

• Herbal Support:

• • Liver supporting herbs such as milk thistle, white peony, or dandelion root may be used to aid the liver in metabolizing and regulating hormone balance.
  • Hormone modulators like chaste tree or saw palmetto may be used to decrease testosterone and balance female hormones.
  • Adaptogens like eleuthroccocus and licorice may be used to buffer your stress response and decrease the impact extra cortisol (the stress hormone) has on blood sugar.

• Vitamin, Mineral & Nutrient Support:

• • B vitamins are important in all biochemical reactions in the body, they are involved in hormonal metabolism and they feed the adrenal glands (the stress managing gland).
  • Mineral support including magnesium, zinc, chromium and other trace minerals. These minerals play a number of roles in the body, from blood sugar and hormone balance, to proper heart and brain function.
  • Omega 3 Essential Fatty Acids are anti-inflammatory and play an important role in hormone production and modulation of cholesterol.

Resources and References:

Epidemiology and pathogenesis of the polycystic ovary syndrome in adults

PCOS Awareness Association

NIH PCOS Overview

Disclaimer: This advice is for informational purposes only. It is not meant to replace a consultation with your health care provider.  Your naturopathic doctor will choose individualized therapies that are most appropriate for you and for your current needs.  

The supplement industry in the United States is one of the fastest growing in the world. This can make buying supplements more complicated than we would like.

Here are the top ten tips to for buying high quality supplements that help you out:

1. Make sure the front and back labels match. Seems incredibly simple, and yet can be easily overlooked. You will come across supplements on occasion where the information on the front says something quite different from what is on the back. Don’t get caught with something you didn’t intend to buy!
2. Keep the ‘other ingredients’ listed on the label to a minimum. Limit the amount of artificial flavors, artificial colorings, preservatives, and additives in your supplement to ensure you’re getting the maximum benefit of the herb.
3. Check for allergens. Read all the ingredients to be sure something wasn’t added that your body might not agree with. Better supplement labels will provide specific allergens that are absent from the item. For example, “This product contains no soy, no dairy, no gluten.”
4. Note the expiration date on the container to be sure you’re not being sold an ineffective supplement. The lot number and manufacturing or expiration date should be clearly visible on the container. If a supplement is lacking this information, you’ll want to steer clear. Without it, there’s no way to ensure quality control.
5. Read the directions and dosage. Find out how much you’re getting per serving to determine the best deal on the shelf. Believe it or not, it is not required for directions to be on supplements. So it’s better to stick to the ones with them, as they ensure better safety than those that don’t.
6. Be sure the manufacturer’s aren’t padding the label with ‘fluff’ you don’t need: ingredients that serve no therapeutic purpose, proprietary blends that disguise the exact quantity of the supplements used, and using differing units of measurement to make the supplement seem stronger than they are.
7. Understand the herb you’re seeking, to know its proper usage and how it is best utilized for a supplement. Supplements can come as teas, tinctures, or capsules. some use just the root or leaves, while others use the whole plant. Know the best form for your herb before you buy.
8. Figure out if any of the information on the supplement label is misleading or even false. Any supplement that claims to cure an ailment is unacceptable. 20% of supplements were providing false claims about their products in 2012. Don’t get suckered in by a catchy phrase if you know it’s not true.
9. Know what the FDA accepts regarding herbal supplement labels. The following are three basic types of claims that are legally permitted on a supplement bottle:With these ten tips, you’ll ensure you enjoy a more effective supplement experience.

1. 1. Nutrient content claims to characterize the level of vitamins and minerals in the product (eg, “a good source of Vitamin C,” or “high in antioxidants”)
   2. Structure/function claims to describe the basic benefits of the product on a particular structure or function in the body (eg, “helps support healthy joints,” “maintain strong bones”)
   3. FDA-approved health claims or qualified health claims that describe the relationship between a substance and reduced risk of a disease (such as calcium and vitamin D in relation to osteoporosis).
      Source: Council for Responsible Nutrition (“Roadmap for Retailers: Safely Navigating What You Say About Dietary Supplements

     10. ”Ask your naturopathic doctor! An ND will be able to guide you in the best direction for all your herbal supplement needs.

If you prefer the guidance of a medical practitioner, contact our office at (804) 977-2634 to learn how we use supplements to support you on your journey to good health.

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.

Sneezing, itchy, watery eyes, nasal congestion and sore throat – all signs and symptoms of having allergies – can make it difficult to enjoy the lovely Fall season. 

Allergies are essentially 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 who are trying to protect the body from foreign invaders). One thing we can do is “stabilize” these immune cells so they are not so quick to release said 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 exposures without having a negative response.

For those of you suffering with seasonal allergies, here are some tips you can incorporate into your routine to help offer allergy relief.

External Environment:

Keep your living and sleeping space as “allergy-friendly” as possible. Look at your bedroom as an “oasis” from allergens, noise, distractions, electronics, etc. – consider it a peaceful room for relaxation and recovery, so you can do just that while you’re sleeping.  Use an air filter in your home, especially 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.

Reduce wall hangings, rugs and clutter as all will increase the amount of dust and allergen build-up. Wood or tile floors seem to work better.  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 your pets – try to at least keep them out of your bedroom and off the bed. (Again, think of the bedroom as a sanctuary and aim to get 8 hours of quality sleep in that environment to allow 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 where you live.

Internal Environment:

Avoid food sensitivities in order to reduce inflammation and allow your system to calm. Some common aggravating foods when it comes to allergic rhinitis 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 protein and fats. Make sure you stay hydrated by drinking plenty of water as well.

Bioflavonoids, such as quercitin, 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 but also preventing further inflammation. Quercitin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine release in the body), so it is particularly helpful with allergic conditions. Quercitin-rich foods include: onions, apples, citrus fruit, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry) and dark cherries. You can also supplement with quercitin – usually 1500mg/day for adults is adequate.

Omega 3 fats help reduce inflammation and soothe mucous membranes – this includes fish, nuts (walnuts, almonds), seeds (flax, 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!

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 a period of time to balance gut flora.

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. Some common herbs used for allergies include nettles, eyebright, khella, thyme, butterbur, feverfew, ginkgo, curcumin and yarrow.  Your Naturopathic Doctor or herbalist can custom-blend a formula for you, depending on your particular symptoms, triggers, etc.

Supplements such as Vitamin C and 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.

Moderate exercise helps improve peripheral blood flow and lowers inflammation.  30 minutes, most days of the week is recommended. Plan to head outside at times/days when airborne allergen counts, like pollen, are on the lower end.

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

A Note On Prevention:

Prevention is one of the foundational principles of Naturopathic Medicine. Consider taking local honey and/or a good amount of the herb nettles (as a tea or freeze-dried in capsules) during problem months, or for at least 1 month prior to allergy season to prevent or reduce onset of allergic symptoms.

Fall is a beautiful time of year and we happy to support you to ensure you are able to enjoy it.  To book an appointment with one of practitioners, contact our office at (804) 977-2634.

One of the greatest contributors of dis-ease and illness in today’s culture is a misalignment of ones circadian rhythm, resulting in inappropriate hormonal secretions, particularly human growth hormone, cortisol and melatonin, and significant imbalances in nocturnal sleep patterns.

Every single organism on the planet, from the most advanced homo sapiens right down to the simplest algae, has an intricate system of internal clockwork that establishes our hourly, daily, monthly and seasonal rhythms. This is called our Circadian Rhythm and without it we would quite literally be an out of control hormonal mess. Without this rhythmic control, hormones would run unregulated, our growth and development would be entirely askew, and our sleep patterns would be impossible to entrain.

Disruption of circadian rhythm:

I’m sure you’ve noticed that when you fly into another time zone (say from New York to California, or from Oklahoma to Australia), it takes several days to get into the sleep/wake cycle of your new destination. This is because our bodies have a strongly engrained rhythm (a 24 hour cycle) that will function inherently for several days before adjusting to this new rhythm. This circadian rhythm knows when to go to sleep at night, when to wake up in the morning, when to expect food, and most importantly when to perform essential endocrine functions. These endocrine functions include secreting Growth Hormone for our development and releasing melatonin and cortisol for sustainable sleep and regulated energy during the day. However, once we disrupt our circadian rhythm over and over again with lack of sleep, shift/night work, inconsistent eating times or high stress lifestyles (taxing on your cortisol production) and most detrimentally disconnecting from the outside world, all kinds of dis-eases arise.

Human beings are the only species on the planet that intentionally disrupt their sleep and circadian rhythm patterns on a daily basis. In today’s society we are obliged to be up and available at all hours of the day or night, with businesses functioning in 24 hour shifts, air and train travel available at all hours, and shift workers on hand to keep this busy society running. With the direct correlation of essential hormone secretion to a set circadian rhythm, what does one lose physiologically once this disconnect from the natural world is thrust upon our rhythms? When we no longer perceive sunrise or sunset in our walled in environments or we push our chronobiological limits past their natural timers, we become acutely disjointed in the way our body perceives the world and pathologies arise in the arena of global health. When the circadian system is disrupted, it is observed that a variety of health pathologies emerge, including sleep disorders, depression, glucose dysregulation, metabolic imbalance and obesity. Keeping the rhythm in tune involves maintaining the delicate balance of signaling pathways, hormones and appropriate environmental cues.

Restoring your body’s natural circadian rhythm:

Balancing the outside environmental signals (sunrise, sunset, seasonal changes, moon cycles etc) with internal biological signals (rising melatonin at night, rising cortisol levels in the morning, etc) is imperative in order to regain control of the body’s natural circadian rhythm. This is not an overnight alignment, but a process of realigning the body to function with the natural rhythms of the world, and requires significant changes to ones lifestyle for optimal results.

It has long been determined that herbal therapies provide tremendous support to the body during stages of transition, and a key understanding to an herbal approach is the appropriate timing of dosing to suit the specific chronobiology of an individual. Herbs may be used to support ones natural circadian rhythm by helping to promote sustained sleep with a downstream effect of enhanced melatonin or growth hormone secretion.  They may also be useful in helping the body to adapt to stress, with a downstream effect of supporting the natural rhythm of cortisol secretion from the adrenals. The desired pharmacological effects of herbs may only be biologically appropriate at specific times of the day or night depending on how the circadian cycle presents in the individual.

Lifestyle suggestions:

1.    Dim/turn down your lights 30 minutes before bedtime so your body has a chance to perceive darkness and prepare for melatonin release.

2.   Turn off the TV, computer or stimulating lights 30 minutes before bed. We all know this is a major contributor to poor sleep – make sure to do this!

3.   If waking up in the morning while it’s still dark outside, keep a dim lamp or salt lamp by your bed, Turn this on right when you wake up to perceive a “sunrise” so your cortisol can have some hints to start rising.

4.   Eat at the same time every single morning. The body expects food at certain times, and keeping meal time consistent (especially breakfast) helps the circadian rhythm all around.

5.   Enjoy the seasons and be outside. Our bodies are intimately intwined with the changing seasons, and connecting to the gradual changes will help the body gradually change also.

References:

Anders, T. (1982) Biological rhythms in development. Psychosomatic Medicine, 44 (1), 61-71.

Morris, C., Aeschbach, D., & Scheer, F. (2012). Circadian system, sleep and endocrinology.    Molecular and Cellular Endocrinology, 349 (1), 91-104.

Kascoh, B. (2000) The pineal gland and biological rhythms: Endocrine physiology. New       York, New York: McGraw Hill.

If you are struggling to get quality, restful sleep, please contact our office at (804) 977-2634 to learn how the practitioners at Richmond Natural Medicine can support you.