Written by Lindsay Kluge

Which sweetener option is right for you?

Every so often, I like to do some research on major food groups/trends and see what’s new in the literature. Recently (in the past 5-10 years), our society has had quite an infatuation with sweeteners and what the new best product on the market is. It seems like every year something “better” and “healthier” comes out that people flock towards for their touted benefits. What interests me the most is how our taste for sweet things has become so numb. Foods that were once perfect and delicious all on their own are now, to many people, just “not sweet enough”. Could this be due to the introduction of artificial sweeteners into our diets? Could it be due to the extreme excess in which foods and beverages are bombarded with added sugars and our lack of eating naturally sweet things like fruit and maple syrup? Maybe a combination of both.

Key Points To Consider When Deciding Which Sweetner Is Right For You:

• When eating foods with natural sugars (like fruit with fructose), you are also getting the vitamins, minerals and fibers to go along with that, potentially enhancing the nutritive value of the entire food.
• “Added sugars” are isolated sugars with only the sweet taste and calories (often referred to as “empty calories”) and none of the surrounding nutrients. These are also referred to as “non-nutritive sweeteners”.
• Eating sweeteners in excess (even the natural ones) has been associated with increased weight gain, tooth decay and diabetes, to name a few. There is surprisingly little definitive research available to determine the health benefits or health detriments of any sweetener, either “natural” or artificial. Both the limited research studies and also the brief time period through which the increase of sugar consumption has developed contributes to the lack of solid answers. The fact is, health data is not available, and what data is available is considered controversial.My bottom line to the consumer – our bodies are designed to eat foods, not additives. Sweeteners in any form (especially in excess) does not contribute to health in any way, and when you do eat sweeteners, eat them in as close to their natural form as possible with foods like honey, maple syrup and dates. My preferred sweetener, if I use them at all is maple syrup and honey.

Common (and not so common) Sweeteners

Minimally processed Honey (fructose, glucose and water)
• Often higher in calories and fructose content
• Very little to no processing at all, natural food form sweetener

Maple Syrup
• Naturally derived from sugar maples, red maples or black maple trees in its pure form.
• Similar calorie content as table sugar along with small amounts of naturally occurring amino acids.

Date Sugar
• Derived from dates in it’s natural form
• Cooking with whole dates is also a great way to get a sweet flavor into foods

Molasses
• Relatively high in vitamins and minerals such as calcium, magnesium, potassium and iron (with blackstrap molasses having the highest mineral content)
• A byproduct of the refining process of sugar beets, sugar cane or grapes. Processed sugars are boiled several times and the syrupy liquid left over is molasses without the sugar crystals.

Table Sugar (Sucrose)
• Usually derived from sugar cane or beet juice
• Made up of glucose and fructose
• Sometimes highly processed unless “raw” or “unrefined”

Brown Sugar (Sucrose)
• Made of refined white sugar with 3%-10% of molasses
• Has a slightly higher content of minerals due to the molasses content

Stevia
• Naturally derived from the stevia leaf and processed into sugar crystals
• Very low calorie sweetener that is significantly sweeter than table sugar.
• May have an unpleasant aftertaste to many people

Highly Processed/Sugar alcohols Agave
• Extremely high in fructose (even more so than high fructose corn syrup) which may potentially raise triglyceride levels
• Ranks very low on the glycemic index due to it’s high fructose content

Corn Syrup (glucose, maltose & dextrose sugars)
• Found in extreme excess in the standard American diet (SAD)
• Often genetically modified unless it is certified organic
• Directly linked to weight gain and obesity

Erythritol
• Sugar alcohol approximately 60%-70% as sweet as table sugar
• Found in small amounts in fruits and fermented foods
• Absorbed in the body slowly and does not raise blood sugar levels. However not all of it is absorbed by the body, sometimes leading to gas, bloating and diarrhea. However, of the sugar alcohols, erythritol seems to be the easiest to digest.

Xylitol (Sugar alcohol)
• Often found in oral care products as it has been shown to have a beneficial effect on oral bacteria.
• There is an upper safe limit to it’s use which is often much lower than one might expect
• Has been known to cause gastrointestinal upset when exceeding the upper safe limit.

Artificial Sweeteners
Much sweeter than regular sugars. Use less and fewer calories

Aspartame (NutraSweet, Equal)
• Potentially addictive substance linked to several diseases with curiously little definitive research that is not funded by big food corps.
• Breaks down into free formaldehyde molecules in the body

Sucralose (Splenda)
• Almost all “definitive” positive studies performed on Splenda were animal trials, not human trials.
• There is no long term research available about the health concerns of Sucralose in humans. The health concerns associated with the ingestion of Sucralose have never been adequately tested.

Bottom Line – our bodies are designed to eat foods, not additives. Sweeteners in any form (especially in excess) do not contribute to health in any way, and when you do eat sweeteners, eat them in as close to their natural form as possible with foods like honey, maple syrup and dates. My preferred sweetener, if I use them at all is maple syrup and honey.

Related Articles and Studies

Increase in sweetener consumption in the US

Reactions to Food Additives: Mixed results

High Fructose Corn Syrup and Obesity

Controversies around Xylitol

Probiotics are hugely beneficial in shaping who we are, how we respond to the world, and how our health is affected by these billions of tiny bacterias residing in the gut.

90% of your immune system is in your gut! Therefore probiotics are KEY in maintaining a strong immune system for several reasons:

• They form a protective layer within the intestinal lining to block harmful bacteria from forming
• They secrete IgA which prevents infection
• They assist in preventing allergies and down-regulate inflammation
• They act as the gatekeepers at the tight junctions within the intestines (along with zonulin), preventing toxins and waste products from passing through into the bloodstream

As unusual as it may sound, healthy intestinal bacteria are also linked to balanced emotions. The reason is that the gut influences and produces major mood hormones.  Mood disorders, including anxiety, insomnia, panic disorders, and addiction are a significant issue in the U.S. and have at least tripled since 1980. Since these conditions all have a pattern of imbalances of the mood hormones serotonin, GABA and taurine (which cannot be made without healthy intestinal bacteria) probiotics and mood are inextricably linked.

• Serotonin – 95% of all serotonin is made in the gut
• Taurine – A calming brain chemical that enhances GABA. If the intestinal bacteria is imbalanced, (which can happen if not enough probiotics are present), a negative bacterial overgrowth can develop, which can cause the kidneys to excrete taurine. The result is more anxiety and insomnia.
• GABA – The probiotics in the gut create this strong mood stabilizer that increases the body’s level of serotonin.

1. We eat the amino acid, tryptophan
2. Tryptophan is converted to 5-HTP in the small intestines
3. 5-HTP is converted into serotonin in the brain

An entire nervous system resides in your gut

The Enteric Nervous system is located within your gut and functions autonomously in the body. This is a “Distinct Entity – a complete network of neurons, neurotransmitters and special proteins responsible for communications, thinking, remembering and even learning”.  Ninety percent of messages that operate the gut come from the enteric nervous system, not the brain!

What are some symptoms of probiotic imbalance?

Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), constant illness or susceptibility to colds, constipation, diarrhea, foggy brain, multiple food allergies, depression, to name a few.

How do things go wrong?

Diet, environment, climate, stress, illness, drugs and aging all contribute.

• Antibiotics wipe out nearly all of the good bacteria in our gut, leaving our immune system weakened and our gut vulnerable to infections and “bad” bacteria build up.
• Stress can alter gut motor function leading to sensitivity to foods (diarrhea) or hypersensitivity and leaky gut. Stress also increases cortisol which is inflammatory to the gut.
• With age, more drugs are prescribed, the diet may negatively change and the body becomes frailer.
• Within our environment, we are bombarded with toxins, pollutants & chemicals that are absorbed into our body and stored up over time, damaging our gut health and weakening out probiotics over time.

How can things be balanced?

1. Improve diet to include whole foods, fruits, vegetables, fiber & fermented foods on a DAILY basis.
2. Eliminate artificial foods, sugars, chemicals, pesticides, processed meats and Genetically Modified Foods (GMO’s) from the diet.
3. Reduce stress or seek out ways to cope with stress in a healthy way (meditation, yoga, stress management counseling).
4. Supplement with probiotics on a daily basis. My favorite is the Garden of Life Raw Probiotics for Men & Women.
5. Work with your doctor and nutritionist to decrease Rx drug use and improve diet to be as balancing and nutritious as possible. There is no one right diet for everyone!
6. Herbal support that enhances intestinal health, which can vary according to a person’s constitution.

Probiotic Foods:

Yogurt, kefir, dark chocolate (at least 70% dark), Miso soup, pickles, tempeh, kimchee, kombucha, sauerkraut, microalgae (blue-green)

In summary – your gut health is hugely important to nearly every main function in your body and can drastically contribute to or diminish your susceptibility to chronic disease. Each of us has a very unique bacterial makeup and there is no one “right” way to eat or supplement. Pay attention to the foods you eat, the environment that surrounds you and listen to your gut!

For further reading, check out the American Journal of Clinical Nutrition

Taking a moment or two to still your mind and focus on your breath is perhaps one of the most simple yet effective self-care tools that we all have in our toolbox.

Nearly every single person carries with them a heavy load of stress (whether consciously or unconsciously).  Stress affects every single part of your body from your sleep to your joints to your digestion and to your ability to focus. Each one of us holds stress differently and it presents in often subtle ways. Stress can be expressed as constant headaches or agitation, or maybe just feeling abrupt with your family or perhaps unable to handle change well. For almost everyone, however, stress is held within our nervous system and is what is referred to as our “fight or flight” response. Over time, this intense build up of stress (i.e long term or chronic stress) can lead to a tightening of our nervous system.  As a result, one might feel less flexible and adaptable and even resistant to take on new challenges. This is where breathwork is absolutely irreplaceable as a self-care technique.

When we take even 5 seconds to pause, close our eyes and take a deep full body breath, we begin to unwind tension from our central nervous system and reset our stress response. You will notice this effect immediately once you begin practicing breathwork. You will feel your shoulders loosen, your headspace lighten, your digestion improve and your mood lift.

If you’re just starting out with intentional breathwork, you may notice that about 1 minute after you’ve taken your deep, long full body breath, all of your tension and stress return immediately. This is normal. For many of us, stress is our default emotional response even when we are not in actively stressful situations. We often always feel stressed and experience these symptoms of stress as our “normal”, and this is when it’s more beneficial to incorporate breathwork into your day.

Repetition is key and setting reminders on your phone to take a long, deep, full body breath every 10 minutes is an excellent practice to start with. You can also choose landmarks to help you remember to breathe, such as taking a breath at every red light or put a reminder on your desk at work. These simple, easy practices are often the most helpful but also the first to be forgotten.

Technique:  Box Breathing

Instructions:

Sit or lay still with your eyes closed and imagine a one dimensional 4 sided box.  On the bottom line, breathe in deeply for 5 seconds. On the side, hold this breath in your body for 5 seconds. On the top line, exhale completely for 5 seconds. On the other side line, sit with empty lungs for 5 seconds. Repeat this practice at least 3 times when you have a racing mind or heart, or to ease stress and aid in sleep.

This simple 60 seconds practice will help to calm your entire body and relax your nervous system, allowing you to begin again. Do this as often as you need – any time of day or night – especially during times you know to be stressful triggers such as a work environment or sitting in traffic.

Consider scheduling a session with our Mindfulness/Meditation instructor, Lindsey Wrable for deeper practice with these techniques.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Water and hydration practices during the spring and summer are one of the absolute most important factors to health.

It’s not uncommon for folks to get dehydrated daily and experience the symptoms of dehydration that could be easily prevented with some awareness and simple habit shifts. During the months of April – September, it’s extremely important (especially when you’re doing outdoor activities) to drink consistently and smart to make sure you’re body doesn’t experience the cellular strain that is dehydration.

Here’s a few basics to keep in mind as we approach prime outdoor season:

How to calculate your minimum requirement: There are different schools of thought on this one, but a simple formula to get started is to take your body weight, divide it by 2.  That number is the minimum number of ounces for your daily intake. For example, if you’re 160 pounds, you should aim for at least 80 ounces of water daily. This is your minimum amount, so if you’re traveling or exercising more or the weather is extra hot, you should increase this.

What counts for water: Obviously pure water (filtered, reverse osmosis, pH etc).  Also herbal teas (not black tea or tannin rich teas or coffee and not sugary teas), pure fruit and vegetable juices, watermelon, oranges, grapefruits, melons would count.  *Note – alcohol absolutely does NOT count for water intake. Alcohol is actually dehydrating to the body, and if you’re outside drinking, for every drink you have to follow it up with at least 8 ounces of pure water.  

Pay attention to your body’s cues: When you actually feel thirsty – it’s already a situation physiologically. Keep drinking throughout the day, especially when you’re doing outdoor activities, so that you’re never actively feeling too thirsty. You always want to stay hydrated enough that your body doesn’t need to cue you for thirst as this is a cellular strain. Keep water available for you at all times and use it regularly. Don’t necessarily chug water when you feel parched. Take large sips frequently.

If you’re sweating:  You’re losing important electrolytes. This is more essential now for summer weather or doing outdoor activities in the heat, but sweat is one of the quickest way to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar). Products like coconut water,  Nuun & Ultima Replenisher are good options to add to your water. Note -doing any activity at higher elevation will cause you to dehydrate faster, so keep this is in mind and make sure to constantly drink extra water.

Set reminders if you’re forgetful: Every 10-15 minutes, you need to try and drink at least 5 ounces of water. If you’re a forgetful person and just don’t drink enough water throughout the day, help yourself out and set reminders on your phone to do this while you’re at work or while you’re hiking or doing outdoor activities.

Symptoms of dehydration: Dry mouth, headaches, muscle twitching, thirst, dizziness, low urine output and fatigue / confusion. If you experience any of these while outdoors in the warm weather, immediately start drinking sips of water slowly to rehydrate and rest before continuing.

*Summer Challenge*

Invest in a large water bottle (at least 32 ounces) and fill this at least three times daily (depending on your weight). Make it a goal to drink these throughout the day and get into the habit of reaching for water even if you don’t feel actively thirsty.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

A sock treatment is one of the most unique and effective recommendations often included in a naturopathic care plan.

This old remedy is usually recommended at the first signs of cold and flu and is designed to stimulate the immune and lymphatic system.  It works to “heat compress” the body’s natural temperature control to warm the socks.

When you develop a cold or flu you may experience the chills.  The body’s natural defense is to warm up so as to push the pathogens out of the body through heat.  Remember taking a hot bath when you’re sick? This extra heat helps to stimulate the body to expel pathogens. Drawing this heat down towards your feet also helps to clear any congestion that has accumulated in the upper respiratory system as energy and heat is being pushed to your lower extremities.

As prescribed, you will sleep with cold socks on your feet, overnight, and remove them in the morning.

Step 1: Obtain a pair of wool socks.

Step 2: Obtain a pair of very thin socks or liner socks.

Step 3: Soak the liner socks in ice water until fully chilled and saturated. Wring out completely.

Step 4:  Take a warm bath (to warm your body and feet) for at least 10 minutes prior to putting on the socks.

Step 5: Place the ice-cold thin pair of socks on your feet and then cover with a pair of dry wool socks. Sleep with this overnight. You may find that you develop chills or a sweat during the night and may need to change into a second pair of pajamas, but keep the socks on the for the remainder of the night. In the morning, the socks will be completely dry.

Step 6: Remove the socks in the morning.

It is always best to do this sock treatment at the very first sign of the cold or flu. It is more effective right at the onset, and continued for about 2-3 days.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Using a therapeutic castor oil pack is one of the most common recommendations on a naturopathic care plan and may be recommended for any number of reasons, including soothing digestive upset, supporting pain in joints, or to soothe muscles and strains.

Historically castor oil packs were recommended for all manner of ailments, most especially to support in digestion, assimilation, elimination, and also for enhancing circulation and lymphatic flow.

For many, this is a completely new practice, so below are the simple steps and products needed to do a castor oil pack treatment:

Step 1:  Obtain a large (about the size of your torso) flannel cloth or old cotton shirt that you do not mind getting irreplaceably dirty.

Step 2:  Obtain good quality Castor Oil

Step 3:  Obtain a heating pad + and a large piece of plastic (such as a plastic grocery bag or saran wrap.

Step 4:  Soak the cloth in castor oil completely and wring out just slightly. It should be well saturated.

Step 5:  Lie down, and place the castor oil pack directly on your body in the designated space (i.e. over your stomach, on your knee or on your back).

Step 6:  Place the piece of plastic just over top of the castor oil soaked cloth and then place the heating pad on top of the plastic (the plastic should act as a barrier so as not to get the heating pad covered in oil).

Step 7:  Turn the heating pad on low and lay with this on your body for at least 30 minutes but up to 2 hours. The oil will be slightly sticky, so remove the pack carefully once you’re finished, and gently remove the oil off your body with a damp washcloth. Turn off the heating pad when complete. You may reuse the flannel or cotton cloth several times after cleaning thoroughly.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

For many people, sleeping can be one of the most difficult aspects of their health. If we’re running at a sleep deficit regularly, it can be extremely stressful and physiologically detrimental to our entire body and psyche.

Maintaining good sleep hygiene is essential in helping to support the body’s entrained circadian rhythm but many of our current modern day habits are detrimental to these sleep hygiene practices.

Below are 5 best practices to perfect sleep hygiene.  All of them are within your control to adjust and develop habits around. Even focusing on one at a time will be beneficial in the long term!

1. Create a safe, calm, comfortable (and uninterrupted) sleeping space – Your bedroom should ideally be a space that supports deep and uninterrupted sleep above anything else. Do your best to keep this space tidy and clean and as comfortable and aerated as possible. One of the most common reasons people have a hard time sleeping is that they allow actual physical disturbances in their bedroom – namely pets – that wake them up at night. If you have a lot of noise outside of your bedroom windows, try using a white noise machine to drown out the sound. Try using essential oil sprays to infuse your surroundings with calming scents. If the temperature is uncomfortable for you, invest in systems that will aid in your comfort while sleeping.
2. Light & dark cues – Environmental triggers are essential to support your body’s circadian rhythm, and often our light and dark cues are ignored due to our living situations and schedules. We need to perceive the absence of light in order for our melatonin to rise and our cortisol levels to decline (ie – we need to perceive a “sunset”). When we keep lights on until the moment we want to fall asleep, it makes it challenging for our hormones to know what to do and adjust right away. 30 minutes before you want to fall asleep, dim your lights as low as possible to allow your body that hormonal transition. Consider getting a dim lamp or salt lamp. These also work perfectly if you’re waking up before the sunrise. Turn this on immediately upon waking in the dark for your eyes to adjust to this “sunrise” for at least 10 minutes before rising from bed to support your cortisol levels.
3. Avoiding the screens – This relates to dimming your lights and perceiving darkness before bedtime. When we stare at screens (namely TV’s, phones and computers), that stimulating light is telling our brains to remain alert and prevents the release of appropriate hormones in the brain that help us fall asleep. At least 30 minutes before bedtime (while you’re dimming your lights for your own personal “sunset”), avoid all screens whenever possible and do something calming and relaxing such as a reading an actual book, yoga, meditation or gentle movement, crafting something with your hands or even listening to a calming podcast or music.
4. Avoid foods at least 4 hours before falling asleep – Digesting food is very metabolically expensive. When we have our largest meal in the evenings (which is very common for most people), it takes several hours for the body to adequately process the caloric burden. When you’re sleeping, you want your body’s energy to go towards resting and repairing all of your other organ systems – not towards digesting food. When possible, try to keep your dinner portions smaller and eat as early as possible. Avoid late night snacking.
5. Calm your mind from a busy day – Once our days are done, there’s often a lot to process and think about. Allow yourself some intentional time to decompress from your day and settle your mind. Journal or meditate if this may help you avoid over-thinking (or having a “monkey mind”) when you’re trying to fall asleep. Also, avoid watching the news or anything stressful before bed, as we carry this in our subconscious while we sleep and could lead to more stressful dreams.

If you’re needing support with sleep and optimizing your circadian rhythm health, consider scheduling an appointment with our clinical herbalist, Lindsay Kluge, for an individualized approach to enhancing your sleep hygiene.

Read more:

Circadian Rhythm: The Importance of our Internal Clock

Sustained Energy: Herbs to Support Your Cortisol Rhythm

5 Habits that Contribute to Poor Sleep

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Are you one of the 20 million people who have been diagnosed with seasonal allergies in the past 12 months?  Homeopathic remedies may help you react less to your environment and decrease your symptoms.

Homeopathy versus Remedies

Naturopathic doctors will often craft liquid herbal formulas and suggest nutrient supplements to support seasonal allergy symptoms. Conventional doctors may encourage over-the-counter antihistamines or anti-inflammatories. While these approaches may help in the short term, homeopathic remedies can be used to help shift someone’s susceptibility away from having seasonal allergies to begin with. 

How a Homeopathic Remedy is Chosen

With thousands of homeopathic remedies to choose from, how do we determine which one you need? Naturopathic doctors look closely at your experience with seasonal allergies because symptoms show up in a variety of shapes and sizes. We want to know if you have a history of asthma or eczema. Then, we need to explore what’s occurring at your nose, eyes, throat and ears and also investigate your sleep. How you feel on a mental and emotional level with your seasonal allergies is also relevant in selecting a remedy.

What do we mean by explore what’s occurring? Let’s take a common nasal symptom of runny nose as an example.

Here are 8 questions we’d ask about it:

1. Is there a time of day it’s better or worse?
2. Is it better or worse in a warm or cool room?
3. Is it better or worse with a hot shower or with cold water applications?
4. Do you have any sensations like burning or chilliness of the nasal passages?
5. Is the discharge from your nose clear, white, yellow, green?
6. What is the consistency of the discharge- thin, thick, sticky?
7. Is it better or worse if you’re standing, lying down, moving around?
8. Is the quantity of discharge small or great?

Here are characteristics of two commonly selected homeopathic remedies for supporting seasonal allergies. You’ll see how they differ in terms of physical, mental and emotional pictures. (2)

Nux vomica

In regards to time of day, sneezing is worse in the morning. Over the course of the day, nose runs freely and constantly. Finally, in the evening, nasal passages become dry, raw and congested. Congestion will generally be better in a warm room and worse in open air. The personality will include a hard-working, ambitious and competitive individual. They may display anger or irritability when burdened with symptoms.

Pulsatilla

Seasonal allergies are worse when it’s warm outside. The discharge is constant from nose and eyes are watery and bland. There is relief from symptoms with cold applications and air conditioning. We often expect to use this remedy when someone enjoys breezes, but with seasonal allergies, breezes will make symptoms worse. They will often desire being around other people and receiving affection. We will see a tendency towards sadness and weeping when they are not feeling well.   

Working with a Professional

Aligning a well-selected homeopathic remedy with your seasonal allergy symptoms will be a game-changer. If you or a loved one has lived with this for some time, you know the toll it can take on sleep quality and daytime focus. If your naturopathic doctor has given you a homeopathic remedy in the past, it may be time to repeat a dose if you’re suffering from seasonal allergies now.

At RNM, we would be happy to look further into supporting your case of seasonal allergies and use homeopathy to raise your level of wellness. Please contact our office at (804) 977-2634 if you are interested in incorporating homeopathy into your health journey.

Sources:

1. https://www.cdc.gov/nchs/fastats/allergies.htm
2. Desktop Companion to Physical Pathology, Roger Morrison, MD

Using Herbal Medicines:

Herbs can be incredibly simple and also very complex. Because herbs are not created for our imbalances (i.e, there is no herb created to “treat IBS” or to “treat arthritis”), we use herbal medicines for their physiological actions which have been well documented over time. These herbal actions include functions such as antispasmodics, analgesics, bitters, demulcents, stimulants, adaptogens and anxiolytics, to name a few. We match the herbal actions with each individual symptom picture (and every person is different!) and always work towards choosing herbs that enhance the body’s natural function rather than cover up an existing symptom. Herbs do multiple things at once and act on multiple organ systems at the same time, ideally working with your body synergistically.  This produces minimal (if any) side effects and makes herbs effective at supporting certain health issues.

When incorporating herbal medicines into your health plan, it is extremely helpful to consult with an herbalist or naturopathic doctor that is well versed in how to administer herbs properly and knows how to appropriately dose the herbs for each person. When you hear of herbs “not working”, it’s usually because the herb was not the correct choice for the person, or the dosing of the herb was incorrect or the frequency of use was not long enough. These are all important things to consider when taking herbal medicines.

Using Homeopathy:

Homeopathic remedies are diluted non-material doses of substances found in nature. They can be made from plants, minerals, or animals. Homeopathy works based upon the “law of similars” or the principle of “like cures like”.  This means that the medicine is very specific to the patient presentation and overall symptom picture.  The remedies are not based upon the name of the disease state, but rather the whole person presentation – this includes the physical, mental, emotional, and spiritual aspects.  

An example of like cures like: in a healthy person sometimes drinking a cup of coffee results in restlessness, racing thoughts, sweating, and shaking.  A disease state like anxiety or even the flu that has these same symptoms would be healed by the homeopathic remedy coffea.  So in the crude (physical) dose the substance creates the same symptoms in a healthy person that the homeopathic non-material dose would help heal in a sick person.

The way homeopathics work within the body is by stimulating the body’s ability to heal itself.  This is what we call the vital force – your body’s wisdom and intelligence is always moving in the direction of health and balance. When the body gets a scratch on the skin, it immediately sends blood cells to clot and stop bleeding, immune cells to fight potential infections, and remodeling of the collagen and tissues begins forming.  We don’t ask the body to do this, it just does – this is the vital force at work.  Disease states can throw us off balance at times and homeopathic remedies can be used to aid in our healing or return to balance.

Using Supplements:

Supplements can be any individual or combination of vitamins, minerals, antioxidants, essential fatty acids, or amino acids. Natural supplements are used by naturopathic doctors and nutritionists  in a way that is supportive to your body’s unique physiology. What this means is that your ND and/or nutritionist is looking at you as a whole person to see what nutrients may be deficient or which biochemical pathways or organ systems need support (they can usually tell this based on symptoms and further lab testing if needed).  In conjunction with healthy diet and lifestyle choices, natural remedies and supplements work with your body and support its natural healing ability.  Its also important to note that excessive supplementation can be harmful as it can overwhelm the body. Supplements work best when they are chosen to target your individual needs and given in therapeutic doses.

Ideal supplements use high-quality nutrients that are the most absorbable and easiest for the body to use.  They should have third party-testing to analyze for quality and contamination.  They also should not contain binders, fillers, excipients, or preservatives– these are usually found on the label under “other ingredients”.  Physician grade supplements are recommended and what we use at RNM to ensure quality. 

Read more: Top 10 Tips for Buying High Quality Supplements

Pharmaceutical comparison:

In comparison to pharmaceutical medications, herbs, homeopathics, and natural supplements work with your body and are working on all levels of your being (mind, body, spirit) and in synergy with all of your organ systems.  Pharmaceutical drugs – although highly specific and targeted for disease states – are often working against your body and suppressing symptoms.

For example in the case of getting an infection with a fever – the conventional approach may be to give you an anti-pyretic and an antibiotic.  The “ANTI” – meaning working against the body or suppressing a symptom. This is helpful in the short term to address immediate symptoms, however is not a long term solution. A naturopathic approach to this may be to use herbs and supplements that are immune stimulating to aid your body in fighting the virus or bacteria and maybe a diaphoretic or homeopathic to aid the fevers effectiveness and allow your body to sweat.  The body creates a fever for a reason – to kill the invading virus or bacteria, shutting down the fever with an anti-pyretic is going against the innate nature of your body trying to heal itself, so instead we choose substances that aid the fever and the immune system to do what they do best!

Many times discontinuing a pharmaceutical medication after regular use can lead to the return of symptoms.  This is common because often the medication just masks the symptom.  This is offering relief from discomfort, which can be helpful at times, however it’s not a great solution for long term chronic conditions.  Herbs, homeopathics, and natural supplements offer a solution – in working with the body they are supporting, rebalancing, and targeting the root cause of the symptom rather than the symptom itself. So once the body is back in balance and working well like the brilliant, wise human vehicle it is meant to be, you can discontinue your natural supplements without having return of symptoms. These offer the body a reminder and support in the direction of health, once the body “remembers” what normal function looks like it is able to maintain that normal functioning on its own.

It is important to keep in mind, however, that there is a time and a place for using pharmaceuticals and they can be more helpful than harmful in select circumstances. Ideally, your naturopathic doctor and nutritionist will be working in conjunction with your doctors to find the best solution for each person, even if that means using both pharmaceuticals and natural remedies simultaneously.

If you’re curious about which solution may be best for you and your health picture, consider making an appointment with one of our naturopathic doctors to go over your unique options. There is usually more than one effective way to go about finding a solution, and the practitioners at Richmond Natural Medicine are dedicated to finding the best option for you.

Metabolic Syndrome is a group of risk factors that increase the risk of heart disease, stroke, and diabetes.

Why do so many Americans have this condition?

About 34% of American adults are estimated to have this condition.  It is also known as Insulin Resistance Syndrome or Syndrome X. The cause of metabolic syndrome is multifactorial, being mostly due to environmental influences, including dietary and lifestyle choices, as well as level of inactivity.  The fast paced busy life of many Americans has shuttled us into a culture where fast convenient foods are commonplace and sitting all day while working is the social norm.  This sedentary lifestyle with improper nutrition has led us to an epidemic of obesity.  The consequences of obesity are many and it is one of the main causes for chronic disease in the world, metabolic syndrome being one of them. 

The 5 risk factors that make up metabolic syndrome tend to occur together, but you must have at least 3 of the 5 risk factors to be diagnosed with metabolic syndrome.  

• Abdominal obesity: Excess fat in the abdominal area is higher risk for heart disease than fat in other areas.
  • Greater than 40 inches in men and 35 inches in women
• High triglycerides: A type of fat found in the blood, increased by diet high in simple carbohydrates and sugar.
  • Greater than 150 mg/dL
• Low HDL cholesterol: AKA “good” cholesterol. HDL helps remove cholesterol from your arteries, so a lower level increases risk for heart disease.
  • Less than 40mg/dL
• Hypertension: High blood pressure can lead to damage of vessel walls and plaque buildup within the vessels.
  • Greater than 130/85
• High fasting blood sugar: this can be a sign of blood sugar imbalance and diabetes.
  • Greater than 100mg/dL

Symptoms of Metabolic Syndrome:

There is not a set of symptoms specific to metabolic syndrome due to the fact that many of the risk factors involved in the diagnosis are based on lab values.

Some people with blood sugar imbalance or diabetes may have signs and symptoms of increased thirst and urination, fatigue, faintness, or blurred vision. While others with hypertension may not notice any symptoms at all.  

In the case of metabolic syndrome it is diagnosed based on weight/waist circumference, blood pressure readings and having labs done.

What labs are needed to diagnose metabolic syndrome?

Your doctor should run a full lipid panel including; LDL, HDL, VLDL, Triglycerides, Total cholesterol as well as a fasting blood sugar.

It can be important to also look at other metabolic functions with a complete metabolic panel (CMP), to ensure liver and kidney functions are optimal.  As well as a hemoglobin A1c, which is long-term marker for blood sugar imbalance or diabetes.

Lastly, a couple key contributors to body wide metabolism and stress response are the thyroid and adrenal glands. Looking at a thyroid panel and daily cortisol pattern may also be indicated.

How is metabolic syndrome treated?

The best way to treat and prevent metabolic syndrome is through diet and lifestyle practices.  These will all contribute to improved health and weight loss, which leads to reduction of blood pressure, blood sugar, cholesterol and waist size!

• Eating a healthy whole foods diet with high quality protein sources, plenty of vegetables, and healthy fats (omega-3s). This diet is high in fiber and nutrient dense! Find a great whole-food pantry essentials list here.
• Avoiding fast food, processed foods (especially carbohydrate and sugar laden ones), artificial sugars (like splenda), and diet soda.
• Getting regular body movement or exercise in some form. At least 30 minutes per day.
• Stress Management practices: Meditation, mindfulness, yoga, stretching, breathing, being in nature, taking epsom salt bathes, etc. Any way that works for you to relax and decrease the stress in your life!
• Restful sleep: Sleep contributes to our insulin and cortisol balance as well as the hunger and satiation hormones of ghrelin and leptin.  Good sleep is vital to recovery from any dis-ease and for optimizing metabolism and supporting overall wellness. Click for sleep supporting habits and herbs.
• Avoiding health harming behaviors like smoking and drinking alcohol.

There are many other natural therapies that your naturopathic doctor may recommend for aiding this process of balancing blood sugar, blood pressure, and cholesterol.  These may include herbs, homeopathics, as well as vitamin and mineral supplementation.  These recommendations are all individualized to the patient presentation and what will serve them best to heal.

If you are struggling with any metabolic condition, heart disease, or just want to work on prevention, consider making an appointment with one of our practitioners at Richmond Natural Medicine to get to the root cause of your symptoms with individualized care.