Aging is a privilege, and our quality of life and overall vitality are some of the most important factors in aiding our ability to enjoy life in our later decades. So often, when we reach the age of sixty or seventy, suddenly, we wish we had done things a little differently earlier in life so our bodies felt stronger and healthier in our later years. As we age, the body naturally declines and slows down. This is perfectly normal; however, the habits we maintain earlier in life either support a healthier aging process or contribute to a more rapid decline. 

One of the first things to consider when you take on a healthy approach to aging is your mindset. Don’t resist the body’s natural progression or fight the slow changes as we move from decade to decade. Taking a flexible and mindful approach can help you develop self-awareness. We all need to notice when things shift in our bodies so that we can provide our bodies with what they need. In a world where ‘anti-aging’ products are everywhere, consider the benefits of pro-aging when you take on habits that will care for your body every day through every birthday. Some of these are included below, and your naturopathic doctor can talk with you in detail about each health approach to aging.

Read More: What Do We Know About Healthy Aging?

Continue To Move Your Body Through Daily Exercise

Our physical abilities will change over time, but maintaining a strong exercise routine early in life and throughout your forties, fifties, and sixties provides many benefits. 

Some include:

• Supporting cardiovascular function, including healthy cholesterol and blood pressure levels
• Supporting blood sugar balance
• Enhancing mental health 
• Maintaining muscle mass to support bone production and osteoporosis prevention 
• Contributing to increased mobility later in life

Start now: If you don’t know where to start with maintaining an exercise routine, take a walk every day for at least 15 minutes. Take a group class at your local gym, or visit a local community pool to swim if your joints are sensitive to impact exercise. 

Maintain A Nutrient-Rich, Whole-Food Diet 

We can’t stress enough how important your daily diet is to your overall vitality and your body’s ability to maintain a healthy aging process. Feeding ourselves a nutrient-rich diet contributes to healthy hormone production, bone health, and overall gut and mental health. It also helps to promote strong cardiovascular health and reduce age-related diseases like metabolic syndrome, hyperlipidemia and hypertension, osteoporosis, obesity, and diabetes. We often recommend nutrition habits similar to a Mediterranean Diet and tailor our nutrition suggestions to the individual based on their health needs or food intolerances. Generally, limiting alcohol, sugar, soda, and processed foods and avoiding smoking have a positive impact on a healthy aging process. 

Read More: Nutrition Services at Richmond Natural Medicine

Participate In Your Community

When looking at the aging populations in Blue Zones, one of the key characteristics of these areas is a strong sense of community involvement, purpose within the community, and feeling supported in an extended family structure. This is relevant because – as we age – this can be very isolating if we are not around family or our community is not immediately nearby. Surrounding yourself with friends or family that encourages you to live a happy and vibrant life while you also feel a sense of purpose within this group is noticeably important to a long and contented aging process. Activities such as dancing, singing, and learning new things regularly have been shown to correlate with healthy cognitive function and reduced risk for dementia.  

Create Habits For Stress Reduction And Management

Stress will be present throughout life; however, how we respond to stress affects how our bodies react. Chronic stress is known to be an inflammatory process, elevating cortisol levels, increasing blood pressure, and disrupting digestion. Learning helpful and realistic stress reduction practices to implement during seasons of life when stress feels high can dramatically decrease the negative effects of stress as we age. 

Get Adequate Sleep

Sleep is the body’s time to rest and repair from the day. We need consistent, adequate sleep every night for our bodies to function properly, and the more we go without enough sleep, the more the body will suffer. Lack of sleep can lead to decreased immune function, higher stress levels, quickening the aging process, and a lack of energy throughout the day, leading us to reach for quick fixes like processed carbohydrates or caffeinated drinks. Do your best to prioritize sleep with a consistent evening routine and a comfortable sleep environment. Our doctors at Richmond Natural Medicine can work with you individually to support sleep quality if you are struggling. 

Read More: RNM Tips for Improving Sleep 

Aging is a process, and we don’t always need to do everything 100% perfectly all the time. We keep these overarching habits in mind throughout the weeks and months of our lives, and if we can maintain these healthy approaches to aging about 80% of the time, that’s a great goal. 

Experience vibrant aging with Richmond Natural Medicine by your side. Embrace the privilege of growing older by cultivating habits that nurture your body, mind, and spirit. Our team supports you in maintaining a strong body through exercise, nourishing yourself with a nutrient-rich diet, fostering community connections, managing stress, and prioritizing restorative sleep. Start your journey towards a fulfilling and vibrant life today with Richmond Natural Medicine.

Naturopathic medicine is a comprehensive approach to addressing health and wellness. This means that people come to see our naturopathic doctors for various reasons, whether they have active diagnoses, curiosities about how to practice preventative care in their daily lives, or how to address any imbalances of health they may be experiencing in conjunction with conventional care. One of the many things our naturopathic doctors include in their comprehensive conversations with you will be about your overall state of mental health. This includes your emotional health, spiritual health, and psycho-social health. This well-being area is as important as physical health but may be harder to articulate or address. That’s one of the areas where naturopathic medicine can help to initiate the conversation. 

Our naturopathic doctors will ask several questions about your mental health during your time together. These may include questions about your work, home life, stress, social circle, or even your diet. Mostly, they are interested in hearing your own story and how things in your life – health struggles, stress triggers, or what brings you joy or frustration- impact your overall health and behaviors. Assessing and digging deeper into our mental health is important because how we feel emotionally daily influences how we make decisions, how we relate to others in our family or community, how we are influenced to make food choices, and how we manage stressors in our lives. 

Read More: Benefits of Pet Therapy for Mental Health 

The Naturopathic Approach to Mental Health

Supporting mental health is not achieved with an overnight recommendation but rather by starting a conversation about developing awareness around your emotional and psychosocial health. Some questions to consider here may include: What are the contributors in your daily life that impact your feelings? Do you feel like you have control over your life or health? Do you feel supported in your life in the ways that you need support? What does stress feel like for you, and how do you manage stress? These are some examples of what your ND may inquire into to get you thinking about your mental health and to help them add more color to your overall health picture. 

Support for mental health can vary widely, including simple daily exercise, counseling, supplements, medications, and outpatient or inpatient treatment centers. Each person has needs, and their doctors or therapists can help them find the best solution. On an ongoing, daily basis, here are some general suggestions for supporting mental health that you can do at home:

• Light therapy (especially helpful in the winter months)
• Supplementation with vitamin D (once you have assessed your current vitamin D levels)
• Stress management practices such as yoga, meditation, journaling, and mindfulness 
• Pet therapy
• Spending time outside and experiencing nature connection each day
• Maintain a healthy diet. Generally, the Mediterranean diet is excellent for gut health and mental health support. 
• Daily exercise or movement such as walking, swimming, running, yoga, and stretching

Read More: The Mental Health Benefits of Exercise and Movement

If you feel like you need support with mental health in your comprehensive care plan, contact our office to connect with one of our naturopathic doctors. They will have an in-depth discussion with you to review your health history, diet, lifestyle practices, stressors, sleep, and any relevant lab work to help support your needs. They may also be an excellent resource for referrals to local therapists or licensed mental health counselors. Don’t hesitate to seek help or ask questions if you feel that you need to support maintaining your mental health at any time. The staff and practitioners at Richmond Natural Medicine are available to help and guide you in finding a solution that works for you.

At Richmond Natural Medicine, we work with women actively managing osteoporosis symptoms. Women with prevention on their minds want to implement habits to reduce the risk factors of developing bone loss later in life. Bone health is a significant factor as we age, and maintaining a diet, lifestyle, and exercise routine that supports our bones is something we can work on as early as our twenties. However, osteoporosis and women’s health are always on the radar of your naturopathic doctor. We can offer guidance and support in helping manage both the symptoms and contributing factors.

Bone Health Through the Years

Throughout our lives, we are continually breaking down and creating new bones. Bone is a connective tissue built up by osteoblast cells, which exude calcium phosphate. On the other hand, osteoclasts continually break down bone so that it is constantly renewed. The bones we were born with are not the same throughout our lives. As our bones develop and grow, there is much more osteoblast activity (meaning we’re making new bones more quickly than breaking them down). Approximately 6-12% of the adult skeleton is replaced yearly through osteoblast activity.

Over time, the balance shifts so that there is similar activity between the osteoblasts and osteoclasts until age 35, when skeletal mass peaks. Typically, there is more osteoclast activity after age forty, leading to more bone breakdown and less bone creation. This is a natural process. However, osteoporosis can occur quickly when this increase in osteoclast activity is combined with a deficiency in essential vitamins and minerals and hormonal changes. Some individuals are at a higher risk of developing osteoporosis due to epigenetics. 

Bones rely on calcium as their main mineral source. Most of this calcium should be obtained through our diet. Vitamin D is essential in calcium absorption, and most people are commonly deficient in vitamin D. Thus, making calcium absorption sub-optimal. Appropriate or balanced estrogen, testosterone, and DHEA levels are also essential for calcium absorption because they are often decreased in post-menopausal women. Our digestion also matters because it is challenging for the body to make new bones if we cannot appropriately digest and assimilate calcium or vitamin D. Other minerals and nutrients, such as silica, boron, and magnesium, also contribute to healthy bone formation. Without these nutrients and our ability to utilize them, our bone health can be suboptimal.

Symptoms of Osteoporosis

• The sudden onset of back pain could be a compression fracture, which occurs when there is a general weakness in the bones caused by osteoporosis.
• Incremental back pain
• Easily fractured or broken bones, especially in the wrists, hips, and spine
• Stooped posture
• Gradual loss of height
• Hip discomfort 

Daily Support for Osteoporosis Prevention

Nutrition

Our daily diet plays a significant role in our bone health as we age, and those lacking calcium, particularly from high-quality dairy sources or leafy greens, may be at risk for developing osteoporosis. Certain drugs, such as acid blockers, can impact digestion by preventing us from breaking down core nutrients and converting them into bone. It is crucial to remember that digestion and absorption are key to bone health. For this reason, people with certain chronic diseases that impact their digestion may be at a higher risk of osteoporosis. Even certain thyroid issues, such as hyperthyroidism, inflammatory bowel disease, or celiac disease, can inhibit the body’s calcium absorption. Alcohol use and smoking contribute to increased risk over time.

Overall, working with a nutritionist or naturopathic doctor who emphasizes nutrition starting in your twenties or thirties can be hugely beneficial in preventing osteoporosis as we age. A good goal is a whole-food diet with colorful antioxidants, plenty of fiber, adequate hydration, substantial-quality protein sources, and omega-3-rich fatty acids. Eating in a receptive and low-stress state can assist with absorbing nutrients and minerals.

Supplementation

Generally, people with osteoporosis lack calcium, vitamin D, and sometimes other vitamins, including B12 or folate. It is important to consult your care team to assess your needs before taking various supplements. Supplementation may be helpful in addition to examining your hormone levels, overall digestive function, and current diet. 

Lifestyle

From a naturopathic perspective, multiple inputs throughout our daily lives contribute to our overall health. Three substantial contributors to developing osteoporosis later in life include genetics, daily diet, and activity levels in mid-life and post-menopause. But when we look at our daily habits for the decades leading up to perimenopause (when women’s hormones go through a significant period of change), we pay attention to how much our sleep habits, immune health, stress levels, and environment can contribute to the progression of disease or severity of hormone-related symptoms. Your naturopathic doctor will keep all of this in mind even when younger and seeking care. Especially for older women presenting with hormonal or osteoporosis-related symptoms. 

Exercise

Bones anchor muscle activity. The amount of osteoblast activity is roughly proportionate to the amount of physical exertion. Thus, weight-bearing exercise, walking, swimming, resistance training, and yoga are often encouraged for long-term bone health. Appropriate exercise also contributes to hormonal balance and can assist with keeping tissues healthier. However, each person is an individual and responds differently to certain exercises. 

Depending on the severity of osteoporosis, moderate exercise and weight-bearing training may be appropriate, whereas daily walks with light weights may be more advantageous for others. Again, depending on the progression or severity of osteoporosis, working with specialists, including physical therapists or personal trainers, can assist in identifying your body’s strengths and limitations. In some cases, resistance or weight training has been shown to slow the progression of bone loss. This begins at about 1% every year after age 40. This helps to keep bones strong and even enhances bone and muscle mass over time. Maintaining a healthy and strong muscle mass will also contribute to strong bones. 

Care Team

If osteoporosis is a future or current concern for you, consider working with a specialized endocrinologist. This will allow for annual blood work, hormone testing, and bone markers to track your bone health or the progression of any current bone issues. They can also educate you on any other underlying health conditions that may be causing or contributing to symptoms of osteoporosis. As well as continually monitor changes in bone density. 

Naturopathic Approach to Osteoporosis

Your naturopathic doctor will look at the entire presentation of symptoms of your bone health. Including your hormone levels, diet, exercise, stress, possible chronic diseases, and family history. They may also request your vitamin, mineral, and hormone levels to be assessed. Although bone loss takes time to reverse, there are many opportunities to support your bone health and keep it from worsening over time. 

Support for osteoporosis and women’s health takes time since we turn over bone slowly and thus rebuild bone slowly. Our goal is to create an improved structure of your body that is stronger to take on the demands of life in the coming years. Although multiple people may have the same diagnosis of osteoporosis, the naturopathic protocol will likely be slightly different for each person because our epigenetics and lifestyles are so diverse.

Helpful Resources

Wake Forest Osteoporosis Center

How Naturopathic Medicine Can Help with Women’s Health

Effect of Estrogen on Calcium Absorption and Serum Vitamin D Metabolites in Postmenopausal Osteoporosis

Aging is a privilege, and our quality of life and overall vitality are some of the most important factors in aiding our ability to enjoy life in our later decades. So often, when we reach the age of sixty or seventy, suddenly, we wish we had done things a little differently earlier in life so our bodies felt stronger and healthier in our later years. As we age, the body naturally declines and slows down. This is perfectly normal; however, the habits we maintain earlier in life either support a healthier aging process or contribute to a more rapid decline. 

One of the first things to consider when you take on a healthy approach to aging is your mindset. Don’t resist the body’s natural progression or fight the slow changes as we move from decade to decade. Taking a flexible and mindful approach can help you develop self-awareness. We all need to notice when things shift in our bodies so that we can provide our bodies with what they need. In a world where ‘anti-aging’ products are everywhere, consider the benefits of pro-aging when you take on habits that will care for your body every day through every birthday. Some of these are included below, and your naturopathic doctor can talk with you in detail about each health approach to aging.

Read More: What Do We Know About Healthy Aging?

Continue To Move Your Body Through Daily Exercise

Our physical abilities will change over time, but maintaining a strong exercise routine early in life and throughout your forties, fifties, and sixties provides many benefits. 

Some include:

• Supporting cardiovascular function, including healthy cholesterol and blood pressure levels
• Supporting blood sugar balance
• Enhancing mental health 
• Maintaining muscle mass to support bone production and osteoporosis prevention 
• Contributing to increased mobility later in life

Start now: If you don’t know where to start with maintaining an exercise routine, take a walk every day for at least 15 minutes. Take a group class at your local gym, or visit a local community pool to swim if your joints are sensitive to impact exercise. 

Maintain A Nutrient-Rich, Whole-Food Diet 

We can’t stress enough how important your daily diet is to your overall vitality and your body’s ability to maintain a healthy aging process. Feeding ourselves a nutrient-rich diet contributes to healthy hormone production, bone health, and overall gut and mental health. It also helps to promote strong cardiovascular health and reduce age-related diseases like metabolic syndrome, hyperlipidemia and hypertension, osteoporosis, obesity, and diabetes. We often recommend nutrition habits similar to a Mediterranean Diet and tailor our nutrition suggestions to the individual based on their health needs or food intolerances. Generally, limiting alcohol, sugar, soda, and processed foods and avoiding smoking have a positive impact on a healthy aging process. 

Read More: Nutrition Services at Richmond Natural Medicine

Participate In Your Community

When looking at the aging populations in Blue Zones, one of the key characteristics of these areas is a strong sense of community involvement, purpose within the community, and feeling supported in an extended family structure. This is relevant because – as we age – this can be very isolating if we are not around family or our community is not immediately nearby. Surrounding yourself with friends or family that encourages you to live a happy and vibrant life while you also feel a sense of purpose within this group is noticeably important to a long and contented aging process. Activities such as dancing, singing, and learning new things regularly have been shown to correlate with healthy cognitive function and reduced risk for dementia.  

Create Habits For Stress Reduction And Management

Stress will be present throughout life; however, how we respond to stress affects how our bodies react. Chronic stress is known to be an inflammatory process, elevating cortisol levels, increasing blood pressure, and disrupting digestion. Learning helpful and realistic stress reduction practices to implement during seasons of life when stress feels high can dramatically decrease the negative effects of stress as we age. 

Get Adequate Sleep

Sleep is the body’s time to rest and repair from the day. We need consistent, adequate sleep every night for our bodies to function properly, and the more we go without enough sleep, the more the body will suffer. Lack of sleep can lead to decreased immune function, higher stress levels, quickening the aging process, and a lack of energy throughout the day, leading us to reach for quick fixes like processed carbohydrates or caffeinated drinks. Do your best to prioritize sleep with a consistent evening routine and a comfortable sleep environment. Our doctors at Richmond Natural Medicine can work with you individually to support sleep quality if you are struggling. 

Read More: RNM Tips for Improving Sleep 

Aging is a process, and we don’t always need to do everything 100% perfectly all the time. We keep these overarching habits in mind throughout the weeks and months of our lives, and if we can maintain these healthy approaches to aging about 80% of the time, that’s a great goal. 

Experience vibrant aging with Richmond Natural Medicine by your side. Embrace the privilege of growing older by cultivating habits that nurture your body, mind, and spirit. Our team supports you in maintaining a strong body through exercise, nourishing yourself with a nutrient-rich diet, fostering community connections, managing stress, and prioritizing restorative sleep. Start your journey towards a fulfilling and vibrant life today with Richmond Natural Medicine.

We all have a lot on our minds regarding managing our daily health. Diets, stress management, getting enough sleep, and exercise are usually at the top of my mind. When you have routine visits with your naturopathic doctor, they always think of every organ system to ensure their suggestions support every part of your body. This can range from your mental health to your digestion to your bowel movements and even to your kidneys’ essential health and functioning. 

The kidneys are part of the urinary tract and sit on either side of the spine below the rib cage. They filter blood and water into the byproduct of urine, which is then stored in the bladder. Your kidneys may not be at the top of your mind when you think of daily health and wellness, but did you know that your kidneys are a major player in maintaining your blood pressure and purifying waste products from your blood? Every minute, your kidneys filter through about half a cup of blood! Many things impact our kidney health over time, and small daily choices can either enhance or disturb our health. 

Read More: Your Kidneys and How They Work

Holistic Tips for Maintaining Kidney Health as You Age

1. Drink enough water. Your kidneys rely on adequate fluid intake to balance electrolytes and maintain the appropriate sodium, magnesium, and potassium balance to produce urine, maintain healthy blood pressure, and help prevent UTIs. The general rule of thumb is to consume half of your body weight (in ounces) daily, not to exceed 100 ounces for women and 120 ounces for men. For example, if you weigh 160 pounds, that’s 80 ounces of water daily. Herbal teas are a great way to get in extra water if you struggle to drink enough throughout the day. 

Read More: UTI Prevention: Naturopathic Approach

Remove Inflammatory or Allergic Reactive Foods From Your Diet

When your body is experiencing a chronic inflammatory response, every organ system, including your kidneys, can slowly suffer. If the kidneys are particularly susceptible to chronic inflammation, you may be at an increased risk for hypertension, urinary tract infection, or kidney disease. Thus, identifying possible offending foods can be useful, especially in supporting the kidneys. 

Stabilizing and Improving Histamine Responses

Histamines are chemicals released by our body that we typically associate with allergies. However, histamines can be made throughout the body, where you may not experience sneezing or a runny nose but can damage vital organs, including the heart, colon, brain, and kidneys. Additional investigation can be made into diet, environmental exposures, and emotional responses. Dry skin brushing and hydrotherapy, such as ending your shower with cooler water on your face, back, and chest, may assist with reducing histamines within core tissues.

Exercise Daily, Especially by Taking Brisk Walks

Kidney health and blood pressure are intimately linked, and almost every recommendation supporting healthy blood pressure levels rings true for kidney health, too. Daily walks support healthy blood pressure and blood sugar levels, enhance mental health, and lower cholesterol levels. Even if you only have 15 minutes in the day, step outside and take a brisk walk!

Maintain a Diet That Supports Healthy Blood Sugar Levels

Diabetes is one of the contributors to chronic kidney disease. Choose foods with little to no added sugars (and avoid “sugar-free” foods and artificial sweeteners, as these are also damaging to the body. Aim for at least 25-30 grams of fiber per day through fruits, vegetables, and whole grains, limit processed carbohydrates, and consume at least 3 different colors of fruits and vegetables daily. If you need more tailored education on creating a healthy nutrition plan, contact our office for an appointment with Dr. Thompson or Blair Douchette, MS.

Limit Alcohol Intake and No Smoking

These inputs are extremely stressful for the liver and kidneys to manage and cause excess inflammation.

If you’re looking for personalized advice on kidney health or overall wellness, we’d love to help. Our experienced naturopathic doctors are available for consultations. Don’t hesitate to contact us today and take the first step towards a healthier, happier you!

Stress management and self-care do not have to take much time to be effective. Often, the small habits and reactions we implement throughout our day make the biggest impact on our stress levels. For example, we can get upset, stressed, and angry when sitting in traffic or when something starts to burn on the stove. Or we can start to notice our choices about how we react to microstressors and choose a calm response one at a time. This is a challenging self-practice in mindfulness and shifting behaviors, but it can positively impact our daily functioning and mental health. Here are a few of our tips for micro approaches to stress management that you can start to use throughout your week:

• Create ‘cues’ during your day to take deep breaths. We carry a lot of stress and tension in our chest, shoulders, and digestive tracts. When we stop for 10 seconds to take a deep breath, it’s remarkable to notice how tight our body is and how much looser it feels after that long breath. Take a deep breath to fill your lungs, hold it for three seconds, then slowly exhale for 5 seconds. Here are a few deep breath cues:
  • At every red light
  • Right after you brush your teeth
  • When you get a text notification from a specific person
  • The moment you start preparing a meal
  • The moment you turn the light off to go to sleep at night

• Notice one stressful trigger during your day and choose to respond a little differently. For example, if you feel stressed when receiving email notifications, when you have to make a phone call, or when starting the bedtime routine with your kids, gently try quieting your thoughts and moving through these triggers with a bit calmer. This can be very challenging at first, but it’s good practice to notice how quickly our body defaults into fight-or-flight mode and how much control we have to change it. Again, choose only one trigger to try moving through differently actively, then the next week, choose one more. 

Read more: Taking Care of Parents: Seasonal Stress Support

• Spend 5 minutes outside every hour or two, at least. So many of us spend the entire day in front of a screen, and our vision and mental state can feel constricted and frazzled. Step outside to look at the sky, take a long breath, and feel the sun on your face and the fresh air. Again, even a small amount of time to shift our visual perception and feel more expansiveness can relax the nervous system and offer a brief sense of renewal. 

• When possible, delegate and step back. Understandably, we feel stressed because we have too much on our plates and sometimes no one else to share the load. However, notice if you take on too much because you want to control the outcomes to your liking. There is a fine line between relinquishing control to gain more time while appreciating the completion from another perspective. Practice with small things first.

Read more: Managing Stress While Working from Home

If you need support managing stress in your life or the impacts of stress on your health, contact our office to connect with one of our naturopathic doctors. We would be happy to have an in-depth conversation with you about how best to navigate the impacts of stress in your life and offer personalized support. 

Additional Information: 

Stress & Health: Psychological, Behavioral, and Biological Determinants

Spring is an exciting and sometimes dramatic change in season that we all respond to a little differently. Allergy season is in full swing now, and many people are getting outdoors and exercising more. Seasonal produce is appearing, and our digestion may shift from the heavier, cooked foods of winter to the lighter, raw foods of spring. The days are getting longer, and the weather can shift from cold to warm within hours! Welcoming spring can be a challenge for some but starting new habits to support seasonal shifts is a great way to start fresh. This will keep your body and mind vibrant, healthy, and vital for this beautiful new season. 

Seasonal Supportive Habits | Spring

Morning Routine

After daylight savings time, try to awaken and get out of bed at the same time each day. This consistency will help to align your body to the time change. It will also support your circadian rhythm throughout the day and night, supporting your sleep quality. Ideally, wake just before sunrise and enjoy the morning sunlight on your face and skin. 

Read More: Seasonal Skin-Care Tips for Spring

Support Digestion

If your digestion is slightly off as spring approaches, try a gentle diet of kitchari and cooked vegetables. Kitchari is a fantastic way to support the digestive system with a 1-3 day gentle cleanse. This can enhance digestive function, balance the internal energetics of the digestive tract, and build up and nourish the lower digestive tract (large intestines and bowel). Many of the “detox kits” on the market these days focus on rapid cleansing and not the nutritional components that are needed by the body. Kitchari – with its hearty yet nourishing combination of rice, mung-dal, and cooked vegetables, builds the body up and provides grounding nourishment and alignment. 

Read More: Kitchari Spice Mix & Recipe

Combat Spring Allergies

Many people have difficulty with pollen and seasonal allergies in the spring. If you know this is a challenge, try drinking Nettle tea throughout the day. This can serve as a general anti-histamine support throughout the season. You can also consume one teaspoon daily of raw, local honey throughout the year to support your allergy response next spring. Adding in electrolyte support to your water can also be helpful. Saline nasal spray or rinses can also be useful. Finally, consider adding an air purifier to your home or bedroom if your allergies are intense during the latter part of spring. 

Read More: Allergy & Pollen Support for Spring 

Dress in Layers

The weather can be unpredictable in the early spring days, and our bodies do not generally like abrupt temperature changes. Wear layers of clothing in these early weeks to add warmth if there’s a chill, and shed a layer when it warms up. This will help protect your body from sudden temperature drops and sweats that challenge your immune system and digestion. 

Spend time Outside!

Take a short walk daily to experience the changes around you, feel the air on your skin, and connect with the seasonal shift. Every day offers new and subtle signs of spring’s gifts. This can range from emerging, budding flowers to sweet bird songs and warm breezes. These small, daily transitions allow your body to absorb the newness of the season.

Schedule an appointment with one of our Naturopathic Doctors at Richmond Natural Medicine for personalized support with your seasonal shift into spring!

A Holistic Approach to Digestive Health and Stress Management

Holistic Approach to Digestive Issues and Stress: A Balanced Solution

In the realm of health and wellness, it’s crucial to understand that no part of the body functions in isolation. Every organ system is interconnected, with a complex relationship with the central nervous system, the enteric nervous system, the mind, and external factors such as diet and stress. Often, digestive symptoms can be traced back to specific dietary choices. However, addressing only one symptom at a time can lead to an incomplete solution for chronic problems.

Digestive Health and Stress

A common example is Irritable Bowel Syndrome (IBS), where symptoms can vary from chronic constipation to urgent diarrhea, intestinal spasms, and stomach upset. These symptoms are often unpredictable and can be linked to food intake. However, the connection between digestive unpredictability and stress is undeniable. Stress can manifest in the digestive tract, leading to various symptoms, and conversely, digestive issues can contribute to stress.

So, what should be the focus of treatment – digestive issues or stress? In Western medicine, there’s a tendency to concentrate on one causative factor, leading to an incomplete solution for chronic problems. In contrast, holistic medicine and nutrition emphasize the equal importance of addressing digestive issues and stress, recognizing that one cannot be resolved without the other.

The Enteric Nervous System

A quick lesson in physiology: The Enteric Nervous System (ENS) in your gut can function almost independently but relies heavily on the Central Nervous System (CNS) for nearly every bodily function. What affects the CNS also impacts the ENS and vice versa. For example, acute stress can heighten the sensitivity of the CNS, leading to increased cortisol levels. The gut also feels this heightened sensitivity, influencing its function and potentially leading to symptoms like spasms or diarrhea. Over time, elevated cortisol levels can damage the gut, hindering digestion.

It’s important to realize that there’s no one-size-fits-all “healthy diet.” Health encompasses everything from food to lifestyle, environment, and spiritual practice. A perfect diet cannot counterbalance the effects of a highly stressful job or lifestyle. This is why focusing on individualized nutrition and stress management is essential.

Actionable Steps for Digestive Health and Stress Management

Digestion: Start by identifying areas of strain in your digestion. Note any specific foods that consistently cause discomfort, and observe how eating rapidly on the go compares to eating slowly and mindfully. Identifying external triggers that cause digestive discomfort is also crucial. Once you understand your digestion, you can make positive changes to support it by eliminating these triggers.

Stress: Recognize how your body reacts to stress and identify stress triggers daily. Observe how you deal with stress and consider making changes to reduce your body’s reactivity. This could involve choosing a more peaceful route to work, distancing yourself from stressful individuals, or learning breathing techniques or meditations to handle challenging situations.

By consciously calming the central nervous system, we can support every area of the body, including our digestive function, over time.

Experience Holistic Care at Richmond Natural Medicine

At Richmond Natural Medicine, our team of naturopathic doctors brings years of clinical experience and a deep commitment to holistic healthcare. We believe in empowering our patients through education, understanding, and true partnership. We listen deeply, explain thoroughly, research extensively, and support your whole body holistically. If you’re ready to take control of your health with a compassionate and experienced team, schedule a consultation with us today and embark on a journey towards a healthier, more balanced life.

Embracing a Holistic Approach to Women’s Wellness

At Richmond Natural Medicine, our team of Naturopathic Doctors is dedicated to enhancing women’s wellness by addressing the root causes of illness. We understand that their health issues are unique and require specialized attention.

Understanding Health Concerns for Women

Their health encompasses a wide range of issues, including reproductive health, hormonal balance, mental health, and chronic conditions. It is essential to recognize that their health needs change throughout their lives, from adolescence to menopause and beyond.

Addressing Hormonal Imbalances and Beyond

While hormonal imbalances can be significant, they are not the only factor. Diet, stress, environmental toxins, and lifestyle choices can also impact their well-being. At Richmond Natural Medicine, we take a comprehensive approach to diagnosing and supporting health issues, ensuring that all aspects of their health are considered.

Overcoming Caretaker Burnout

Caretaker Burnout is common among those who balance caregiving responsibilities with their personal and professional lives. They must prioritize self-care and seek support when needed. By managing stress and practicing self-care, they can maintain their health and continue to care for their loved ones effectively.

The Role of Naturopathic Medicine in Women’s Health

Naturopathic medicine offers a holistic approach, focusing on natural remedies and lifestyle changes to promote healing and balance. Our Naturopathic Doctors work closely with patients to develop personalized treatment plans that address their unique health needs.

Addressing Common Health Concerns for Women

• Menstrual irregularities
• Hormonal imbalances
• Fertility issues
• Menopause symptoms
• Polycystic ovary syndrome (PCOS)
• Endometriosis
• Thyroid disorders
• Osteoporosis
• Mental health issues, such as anxiety and depression

Interested in exploring naturopathic solutions for your health? Visit our practitioner profile page or contact our office at (804) 977-2634 to schedule an appointment.