When trying to figure out sleep imbalances, there are so many avenues you can take to track down the elusive source, and one of the main areas to look at is what may be triggering your circadian rhythm.

Is it lifestyle factors that cause disrupted sleep? Or other underlying imbalances that cause lack of sleep? Or is is disrupted sleep itself that causes those other underlying imbalances?  Getting to the root cause of sleep imbalances is key.

What is a circadian rhythm and how does it affect us?

Our circadian rhythm is our 24 hour internal clock which makes up our sleep and wake cycles. It is an intricately entrained biological clock that functions both diurnally (daily), circannually (yearly) and even seasonally! You know it’s dictating a big part of our lives when you fly to the other side of the world, for example, and you’re still on your “normal” time for a few days. You may want to sleep when the sun is high in the sky for the first 48-72 hours abroad even though your environment is completely changed. Eventually, your body adjusts, and that’s due to your environmental triggers dictating your hormones. But other lifestyle factors are just as important to your circadian rhythm, and they’re collectively known as “zeitgebers” – any external lifestyle or environmental cue that synchronizes an organism’s biological rhythm to earth’s 24-hour light/dark cycle. Paying attention to what your triggers are (or lack thereof) can answer several questions about why you may have trouble sleeping.

Here are 4 main circadian rhythm triggers that may be affecting your sleep:

1. Light and Dark Exposure – It is extremely important for the body to experience both a sunrise and a sunset. The sun rising in the morning sends a direct signal to your brain that melatonin (your sleep hormone) should decrease, and your cortisol levels (your stress and energy hormone) should begin to rise. Likewise, in the evening, the absence of light should cause your melatonin levels to increase to make you sleepy, while decreasing your cortisol to allow you to relax and wind down. If you’re waking up in the dark, or trying to fall asleep 2 minutes after turning off the house lights, your hormones just aren’t in the right place to respond to that.
2. Stress & Cortisol – Cortisol, the body’s stress hormone, is one of the essential circadian rhythm hormones that manages our sleep wake cycle, and it is by far the most disrupted during our day. If we live a life of high (or even moderate) stress, our cortisol production is constantly disrupted, leading to an imbalanced sleep/wake cycle over time.
3. Food Inputs – Food is predictably available at certain times. The body comes to anticipate food at certain times during the day, and the most important time to eat is in the morning, after having fasted for 6-8+ hours. Eating your breakfast at the same time every morning will allow the body to maintain this predictable input of food, while it also re-enforces your cortisol increase in the morning to prepare for energy expenditure for the day.
4. Appetite – This can be predictable if set for a while by eating at consistent times during the day. A lack of metabolic rhythm regarding appetite is clearly associated with a loss of biological rhythm and disrupted sleep. This means that activities like grazing throughout the day, skipping meals, or overeating wreck havoc on an otherwise healthy circadian rhythm.

Our triggers are predictable, both seasonally and daily

Reinforcing our biological rhythms and our circadian rhythm triggers is key to supporting overall wellness and especially a good night’s sleep. Biological rhythms are set with our relationship to the world, and the further we drift away from our predictable environmental cues, the more disrupted our rhythms become. Our triggers are predictable, both seasonally and daily. Keeping your triggers predictable and stable is critical to maintaining a good night’s sleep.

This recipe is a staple in my fall and winter dinner rotation. I especially love this recipe because it packs in lots of vegetables, makes a large amount at one time – perfect for batch cooking on the weekends, and it’s filled with warming spices that warm you right up on the colder days.

Ingredients:

2 tbsp olive oil

1 large yellow onion

3 large carrots

2 green or red bell peppers

3 cloves garlic

1 16oz can crushed fire roasted tomatoes

1 16oz can red kidney beans (drained and rinsed)

1 8oz can black beans (drained and rinsed)

2+ cups vegetable stock

2 tbsp chili powder

2 tsp sea salt

Instructions:

Heat the olive oil and add the carrots, bell peppers and onion. Saute until just soft, about 3-4 minutes. Add the garlic, and chili powder and saute another 3 minutes. Add in the stock and tomatoes. Cover and let simmer, for 20 minutes. Add the kidney beans and black beans and let simmer for 30 more minutes. Optional: Add in additional vegetable stock for a thinner consistency while cooking. Season to taste with salt and pepper.

Why are beans so good for you?

Beans and legumes are one of my absolute favorite additions to a cooler weather diet, and have that protein rich, hearty quality to them that sustains a feeling of fullness longer (especially in delicious stews!). They’re also packed with nutrients, have a long shelf life, and are accessible and affordable for almost everyone. However, I cannot stress enough how important preparation is for beans, as they can sometimes be hard to digest if not prepared appropriately. So, here are some basic tips and facts on beans to get to know these little nutrient powerhouses a little better:

Beans (pulses), generally things in the Fabaceae family

Beans are basically seed pods that are split in half

Types of legumes:

• Forage legumes:  Alfalfa , clover, albizia
• Grain legumes: Beans, lentils, peas, lupins, peanuts

What do legumes contain?

• Protein – In general veggie proteins tend to be a good source of arginine. Animal proteins are higher sources of lysine.
• Arginine – An essential amino acid, important for blood flow and maintaining nitric oxide levels.
• Fiber – Helping to maintain glycemic index
• Phytosterols – Which may help to decrease the risk of heart disease
• Flavonoids (isoflavones) – A wonderful antioxidant and anti-inflammatory compound.
• Folic Acid – Important to maintain homocysteine levels
• Magnesium
• Potassium

How to prepare:

Soak dried beans overnight. This helps to break down difficult to digest compounds that may cause gas and bloating. Rinse beans thoroughly and then cook for an hour or more depending on the bean until very tender.

Drain and rinse canned beans extremely well.

Watch out what you combine them with! Beans don’t always “play nicely” with other foods in your digestive tract like cheese, extra starchy foods or full fat dairy products. As a general rule, smaller beans are easier to digest than the larger beans. If you’re unaccustomed to eating beans or preparing beans, I suggest starting with red or green lentils or mung beans or mung dahl and then graduate to larger beans like black beans or kidney beans. When you buy dried beans, keep them in glass jars and away from direct light. They have quite a long shelf life!

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 nearing or experiencing Menopause?  Learn how to support yourself during this transition.

Menopause is a significant physical and emotional transition period in one’s life, so it is important to give yourself permission to slow down and fully experience this change. Not only is the body changing, but often the lifestyle is changing simultaneously – whether it be with children moving out of the house or transitions in career. For this reason, it is a great time to check-in on one’s physical and mental health and make adjustments as needed.

Below are some steps you can take to support yourself during this period:

• Nourish your body with:
  • Movement – weight-bearing exercises like yoga, tai chi, qigong, walking and dancing are all great; also include some strength-training such as free weights or resistance bands (as-appropriate) for improved bone health and fracture prevention.
  • Food – include fresh, whole, unprocessed foods as much as possible. Your body operates best with this fuel. Conversely, packaged/processed/sugar-laden foods act as anti-nutrients in the body – stealing your energy reserves, rather than feeding them.
  • Modified anti–inflammatory diet – include plenty of fresh, organic produce and high quality fats (olive oil, fish, coconut oil, nuts and seeds) and protein (fish, organic soy, pastured eggs, some grass-fed/pastured meat and poultry.
  • Seed cycling to support hormone levels – 2 Tbs of freshly ground seeds per day (flax or pumpkin seeds from new moon to full moon; sesame or sunflower seeds from full moon to new moon).
  • Water – aim for about 1.5-2 liters/day of spring or filtered water
  • Reduce or eliminate soda, caffeine and alcohol
  • Supplement with minerals and Vitamins D & K as-needed for bone health.

• Make time for yourself and be kind to yourself – Keep in mind that previous lifestyle habits may not serve you at this time and you may find you need to adapt or change old habits.  Try to look at this as an opportunity to let go of that which no longer serves you – this can be a very freeing experience! Consider this transition as an opportunity to look at new interests or step outside your normal routine.

• Sleep – Sleep is very important for allowing the body sufficient time to recover and heal. You may find sleep is more difficult during this time, but your need for it is still high. Be gentle with yourself and try developing a new bedtime routine to mentally and physically ready yourself for sleep. Aim for 7-9 hours each night, in a cool, quiet and dark room. Avoid screens emitting blue light at least 1 hour prior to bed. Go to bed and rise at approximately the same time each day – the body loves routine!  Also helpful – not eating at least 2 hours before bed, reducing alcohol intake and taking relaxing herbs such as chamomile, valerian, skullcap and passionflower.

• Stress management – This is extremely important for hormone and nervous system regulation! Dedicate some time each day to focus and calm the body and mind – guided meditation, breathing exercises, yoga and walking outside are all great options.

• Self-care – This is often the hardest thing for women to do because it sometimes feels “selfish” to take time out for oneself. However, if you don’t care for yourself first and foremost, than you simply will not be well enough to take care of others. Think of it as serving both yourself and others when you take care of yourself. Schedule self-care into your routine. Whether it is 5 minutes or 5 hours – do this EVERY DAY. It could be anything from quietly sipping a cup of tea to dry skin brushing or taking a bath – anything that is healthful, enjoyable and just for you.

• Additional support:

1. 1. 1. • Adrenal health is key before, during and after the menopause transition. The adrenal glands take over for the ovaries regarding the majority of sex hormone production during and after menopause. It is therefore very important to nourish the adrenal glands as much as possible to maintain hormone levels, as well as keep unwanted symptoms, such as hot flashes, at bay. This can be accomplished by managing stress, getting proper rest, maintaining a healthful diet and stable blood sugar. Additional support can be gained from using herbal therapies such as “adaptogenic” herbs, as well as homeopathy and nutritional supplements.
         • Liver and digestive health should be addressed as this is essential for regulating hormone levels as well as detoxification capabilities and overall inflammation.
         • Along with the above recommendations, it is crucial to quit smoking to greatly reduce the risk of cardiovascular disease (the number one cause of death in women).

• Nourish your mind – Consider sharing your wisdom by engaging with your community; also, keep your mind sharp by reading, doing crossword puzzles, using Lumosity.com, etc.

• Nourish your spirit – Connect to that inner, knowing part of yourself. Try lighting candles, praying, meditating, diffusing essential oils – anything that feels fulfilling to you.  

• Know your limits and ask for help when you need it – This is especially important when in the position of caretaker + parent + spouse, etc. We cannot expect to maintain our health if we consistently put ourselves last. If you find yourself overwhelmed with responsibilities, do not push through it, but rather take a step back and consider prioritizing tasks and asking for help.

In addition, as women age, the risks for cardiovascular disease, osteoporosis, diabetes and breast cancer greatly increase. Taking steps to care for yourself now can also help prevent the onset of these diseases.

Recommended resources:

Finally, here are some physician authors you may find interesting with regard to information on menopause: Christiane Northrup, MD; Sara Gottfried, MD; Tori Hudson, ND.

Richmond Natural Medicine’s Nutritionist Lindsay Kluge demystifies Ayurvedic Medicine and demonstrates ways to introduce Ayurveda into your health.  

Ayurvedic medicine has been gaining more and more popularity in the west with the introduction of yoga (a sister practice of Ayurveda), and with the increase in popularity of Ayurvedic herbs such as turmeric, ginger, gotu-kola and tulsi (holy basil) to name a few. But for quite some time, Ayurveda could simply not be supported by the current western medical model due to it’s comprehensiveness and individuality of treatment. Fortunately though, that is starting to shift.

Dr. Vasant Lad, a prominent and gifted Ayurvedic practitioner who was integral to bringing this system of medicine from India to the United States encourages the marriage of both Ayurveda and modern medicine for a holistic approach to medicine. He describes Ayurveda as, “containing the knowledge of nature, the scope and purpose of life, and includes it’s metaphysical and physical aspects – health and disease, happiness and sorrow, pain and pleasure. Ayurveda defines life as the conjunction of body, mind and spirit…and is an art to daily living that has evolved from practical, philosophical and spiritual illumination.”. Clearly, this is much more than symptom management with prescriptions.

Ayurveda takes into account the individual person, from their state of spiritual wellbeing to their dietary inputs to their environmental factors and their overall constitution (or dosha). Imagine your doctor taking the time to assess all of that during a 20 minute visit. That’s why Ayurveda is so special and so effective. The entirety of the person is assessed, and the individualized treatment is always changing as their health is changing. Nothing in Ayurveda is stagnant.

Ayurveda uses many tools for preventive health to balance and sustain a healthy lifestyle that, once understood and implemented, can make preventing disease something you do every day without even being conscious of it. Things like seasonal eating, lifestyle balancing for your dosha, learning about food preparation, and just developing consciousness about how your body is feeling are all common and effective recommendations.

Here are 5 simple ways to introduce Ayurveda into your health and lifestyle:

1. Begin eating with the seasons. Seasonal eating is stressed in Ayurveda in order to keep us more grounded and connected with the world around us, and more in tune with the home that nourishes us. Our environment plays a huge and critical role in your overall health, and the foods that are available from season to season helps to maintain that balance, especially for the digestive system.

2. Determine your predominant dosha, and learn more about how to balance that dosha and (more importantly), learn the signs and symptoms of when that dosha is out of balance. For example, a Vata person is naturally very airy and spacey and requires ritual and routine to keep them grounded. Excessive travel or fluctuations in their daily routine really throws them off balance, while maintaining a steady ritual and predictable routine helps keep them stable and grounded.

3. Utilize Ayurvedic herbs to enhance and support your digestion. Ayurveda stresses the importance of maintaining optimal digestive health as a major preventive factor in warding off imbalance and disease. If we cannot digest and absorb foods optimally, we cannot absorb the essential prana (life force) from foods that keep us strong and vibrant. Our gut health is a major factor in modulating our immune system as well, and maintaining awareness of the foods we eat and how we digest them is key to warding off disease before it even starts. Simple Ayurvedic herbs to balance the digestive tract include aloe, turmeric, ginger, cumin, fennel and coriander eaten with your foods, or many into daily teas.

4. Develop conscious lifestyle practices that follows Prajnaparadha – the Ayurvedic concept of imbalance. Prajnaparadha means that you innately know what is right, but you knowingly do the opposite. This is obviously a major contributor to disease and imbalance in the body. Examples include knowing you need to exercise but not doing it. Knowing you need to eat more vegetables but you keep eating “junk foods” Knowing you need to decrease your stress and get rid stressful things in your life, but you keep working yourself into the ground. The body innately knows what is right, and so often we choose to do the opposite. Practicing prajnaparadha helps to keep us aware that we have the power to make these changes, and produce positive shifts in our health.

5. Do something daily that supports your body, your mind, and your spirit. These are the three essential principles to Ayurvedic healing, and all must be in balance to achieve and maintain optimal health. One cannot be ignored and expected to balance itself. For example, make sure that in addition to your seasonal diet, you’re also getting in a 20 minute walk to support the bones, joints and lymphatic system; you take time during the day to rest your mind by reading or enjoying pleasant music and a calm space; and you have a spiritual practice that you partake in daily, whether it be prayer, meditation, musical composition or whatever connects you to “your source”. The body, mind, and spirit all must be tended in as much importance as your prescribed medicines.

It’s obvious that Ayurveda is not just a simple medicine, but a comprehensive lifestyle shift that takes some time and focus to acquire. If you’d like to learn more about this ancient system of medicine, contact our office at (804) 977-2634 or click here to explore Ayurveda with one of our practitioners.

Feeling tired?  Richmond Natural Medicine’s Nutritionist Lindsay Kluge shares helpful lifestyle tips that are sure to counter fatigue and boost energy.

If you’re having a hard time making it through the day, sleeping through the night, or waking up in the morning, you’re likely to experience fatigue and low energy on a daily basis. There are several physiological factors that go into our energy production including hormone balance, dietary inputs and environment factors, and finding the “weak link” in your daily life might pose clues as to why you’re experiencing fatigue.  As a holistic practitioner, I often encourage my patients to focus on lifestyle factors before resorting to medications or supplements.

Take a look at 5 areas in particular to counter fatigue and increase energy before supplementing with over the counter supplements or medication:

• Balance your Circadian Rhythm. If you have difficulty getting out of bed in the morning, or have an afternoon slump in energy, or can’t fall asleep at night, you might be having some imbalance in your circadian rhythm. The circadian rhythm in your body’s 24 hour internal clock that modulates your sleep wake cycle, and is influenced by an orchestra of hormones and environmental factors. Cortisol is a major endocrine hormone that not only is responsible for your stress response, it is also one one of the major hormone modulators of your circadian rhythm. When you feel constantly tired or lack energy throughout the day, you may want to consider having your cortisol levels checked, but more importantly, pay attention to how your struggling with your circadian rhythm. Things like maintaining consistent meal times, waking with the sun and dimming the lights before bed, and avoiding computer and TV screens at night all help to balance your circadian rhythm, thereby supporting your cortisol (stress) levels.

• Cut back on the caffeine. There’s nothing wrong with a morning cup of coffee or caffeinated tea, however when consumed in excess, and especially too late in the afternoon, caffeine can put unnecessary strain on your adrenal glands and tax your cortisol supplies. This goes back to supporting your circadian rhythm, and using the cortisol you have sparingly. It’s not “normal” for your body to constantly be jolted by caffeine, and this unnatural push for more and more quick energy burns out the adrenals quickly, leading to chronic low energy over time.

• Practice meditation or mindfulness breathing. Taking full, deep breaths truly does help to re-set and calm the nervous system which can become over-burdened and heightened with too much stress. Stress is exhausting and very taxing to the body, and taking moments throughout the day to breath deeply to support your nervous system will help decrease the fatigue experienced by those with a higher than normal stress level. Take a deep breath at every red light while driving, while you’re brushing your teeth, every time you get a new email in your inbox…have signals to remind yourself to do this during the day.

• Exercise for at least 20 minutes per day. Your body needs to move and stay flexible or it will become brittle and “break” more easily. By moving your body through walking, yoga, weight lifting or resistance training, the body’s circulatory and lymphatic system will be engaged and active. Interestingly, the more active and physically fit you are, the more energy you will ultimately have throughout the day. The more sluggish you become, the weaker and more fatigued the muscles and joints become.

• Decrease processed carbohydrates. Processed carbohydrates in the form of breads, cereals, bagels, pizza etc. often give us instant energy due to their transformation of sugars in the body, but the energy is short lived, often leading to an energy crash shortly after eating. This massive fluctuation in the body is disruptive not only to the digestive tract, but to the circadian rhythm and cortisol function as well. Rather than snack on processed carbs, try eating colorful whole fruits and vegetables or healthy protein sources such as nut butter balls, carrots sticks with hummus or even a boiled egg for a more sustainable pick-me-up during the day.

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.

Cold and Flu Got You Down?  While this is certainly no fun, it can be a good time to check-in and give your body some much-needed TLC.

Here are some recommendations for natural at-home remedies to treat the flu and common cold.

1. Sleep – listen to your body and rest as much as you need! Allowing adequate rest gives your immune system the chance to fight off infections, such as the influenza virus.

2. Hydrate – normally I recommend folks drink about ½ their body weight in ounces of water each day, but this often needs to be increased during sickness. Water is essential for proper immune function and is also the ultimate decongestant, helping to thin and move mucus. Adding some electrolytes with a pinch of sea salt and/or rotating in a homemade electrolyte drink can also be helpful. Here’s a homemade electrolyte drink recipe you can try: 8oz water + 1/4 tsp sea salt + 1⁄4 tsp baking soda + 1 Tbs raw honey.

3. Only eat easy-to-digest, whole foods – Focus on cooked vegetables and broths/soups. The age-old cure of mom’s chicken and vegetable soup is great, as is bone broth. Adding garlic and onions, as well as herbs such as rosemary, sage and thyme can be especially beneficial for their immune-boosting and anti-microbial properties. Include foods rich in Vitamins A and C such as greens, squashes, carrots and cruciferous vegetables.

• Also – Avoid processed foods, especially sugar, which feeds bacteria and viruses and avoid mucus-forming foods such as dairy and citrus.

4. Try some herbs like Elderberry and/or Echinacea – find a high-quality (ideally without sugar) liquid elderberry syrup and take as-directed on the bottle. Elder berries also make a great tea. This herb has wonderful antiviral activity and also tastes great. Another commonly used herb with antiviral activity is Echinacea and can usually be taken safely as-directed. Note – as with anything, quality here is very important. Some high-quality brands you can find in stores and online include Wise Woman Herbals, Gaia Herbs and Herb Pharm.

5. Supplement with essential immune-boosting nutrients such as Vitamins A, C, D and Zinc. These can be taken individually, but there are also lots of great combination products out there so experiment and see what works best for you.

Some general guidelines for adults are below, but for kids make sure to adjust dosing based on body size:

• Vitamin A – Has great anti-viral activity and can be used at higher doses for a short period of time. While sick, supplement with up to 25,000 IU/day, but not more unless otherwise directed by a physician. Note: anything above 10,000 IU/day can cause birth defects so women who are pregnant or may become pregnant need to be cautious.
• Vitamin C – Is a powerful antioxidant and therefore takes some pressure off the immune system. It can usually be safely taken up to bowel tolerance but I would recommend starting with 1000-1500mg/day. I prefer a whole food-based supplement, rather than just the ascorbic acid component, when possible. Some brands I like for this include Innate Response and Ecological Formulas.
• Vitamin D – Is very important in maintaining immune health. You can usually double a typical daily supplement dose during acute illness (for example – use 4,000 IU/day rather than the typical 2,000 IU/day for an adult). With Vitamin D, you want to make sure to get the active form called cholecalciferol or Vitamin D3.
• Zinc – Is also key for healing and immune health. I usually recommend taking Zinc the form of Zinc picolinate or Zinc citrate and adults can take between 25mg-50mg/day for acute illness. Do not use Zinc long-term unless otherwise directed by a physician.

Bonus tip:

Utilize “hydrotherapy” (i.e. water therapy) – one simple technique you can try includes aiming the shower at first your chest and then back for a good 15-30 seconds with cold water at the end of your hot shower. Upon exiting the shower, quickly dry off and wrap yourself in a few dry towels or warm clothes. This process stimulates blood and lymph flow, which improves immune function.

Your Naturopathic Doctor can also provide individualized recommendations and formulations for your needs. This may include specific homeopathic remedies, herbal formulations, nutritional products or any combination thereof.

Throughout our lifetime, our nutrient needs will shift, and we must make dietary adjustments to cope with the changes in our body.  One of the easiest ways to get the needed vitamins and nutrients is through whole foods.

I wish I could say it was easy to pin point exactly what every single person needs to fulfill their nutrient requirement on a daily basis. The truth is that minerals, vitamins, trace minerals and nutrient requirements vary for every single person, and depend entirely on our absorption abilities, current diet, overall state of (digestive) health and gut flora. The amount of nutrients absorbed from any vitamin will vary from person to person, and what we eat changes our gut flora make up, and also where we live will constitute our flora. We may think we know how much of a nutrient we need by looking at the Recommended Daily Allowance (RDA) of a mineral or vitamin on a supplement label. However the RDA values are based of deficiency and disease. The RDA is what we need to prevent acute illness, so we could be meeting our RDA of nutrients and still end up with chronic disease.

Whole foods are key

As a nutritionist. it’s my goal to make sure the RDA requirements are met in a daily basis, but also to look at the bigger, long term picture through the nourishment and daily consumption of whole foods. Foods are, hands down, the number one way to get all of the nutrients and vitamins that we need at every age.

Nutritional needs shift as we age and experience different life events

Throughout our lifetime, our nutrient needs will shift, and we must make dietary adjustments to cope with the changes in our body. This can be influenced by our jobs, lifestyle, environment, access to food sources, and also illness which can impair our ability to metabolize or absorb the nutrients that we eat.  When we are adolescents we require certain minerals for proper brain and physiological development.  During adulthood we require perhaps the most comprehensive array of whole foods to maintain our health and also for prevention of chronic disease in later life. During pregnancy nutrients and whole foods are essential for the health of the mother developing pre-natal life. In old age, we require not only whole foods, but more often supplementation to address malabsorption issues from a strained digestive tract or weakened gut flora. All of this has the same foundation: a diet of whole foods. There are some foods that are staples across the board as an excellent source of mineral, vitamins and nutrients that can be enjoyed by nearly everyone!

Although not a complete nutrient list, making these a staple in your diet is a great start to maintaining vitamin and nutrient levels at every age:

Along with other vitamins such as vitamin D, vitamin K, vitamin B’s, zinc, magnesium and essential fatty acids (and many more!), whole foods can provide a complete array of dietary nutrients for nearly every age.

If you’re curious about where you could use the most nutrient support, or if you suspect you may be deficient in something, seeking the guidance of a nutritionist may be beneficial to overview your diet and make all necessary adjustments.  If you are interested in making an appointment with our Nutritionist, Lindsay Kluge, please contact our office at (804) 977-2634.

For further reading:

Nutrients for Metabolic Harmony and Disease Prevention

These recipes are great for sharing or eating as leftovers!

This time of year is my favorite to break out the crock pot and giant soup pots and make some warming, nourishing meals to share with the family. I like the below recipes because they make large batches and are mainly vegetable based, providing lots of extra nutrients within a season that is bombarded with sugary treats. Many of my favorite autumn recipes have warming spices to counter the cold energy of the season to help keep us balanced within the season. Also (obviously, from what you see below) I tend to eat more heavier foods this season, more thicker and rich foods which keep me warmer and more grounded.

Chicken Pot Pie (Adapted from The New Best Recipe Cookbook)

• 1.5 lbs chicken thighs
• 2 cups chicken broth
• 1.5 tbsp olive oil
• 1 large onion, chopped
• 3 large carrots, peeled and chopped
• 2 cups corn
• 1 cups peas
• 4 tbsp ghee (or unsalted butter)
• 1/2 cup whole wheat flour
• 1.5 cups milk
• 1/2 tsp thyme
• 1 tsp rosemary
• 1 tsp sage

1. Make biscuit dough and refrigerate until ready to use.
2. Preheat oven to 400F.
3. Put the chicken and broth in a large dutch oven or stock pot over medium heat. Cover, bring to a simmer and let simmer until the chicken is just done, about 10-15 minutes. Transfer the chicken to a large bowl, saving the broth in a measuring cup.
4. Increase the heat to medium/high and heat the oil in the now empty pan. Add the onions, peas, corn and carrots and sauté until just tender, about 5 minutes. While the veggies are sautéing, shred the chicken into bite sized pieces. Transfer the cooked veggies to a bowl with the chicken. Set aside.
5. Heat the ghee over medium heat in the again empty pan. Add the flour and cook together about 1 minute. Whisk in the reserved chicken broth, milk, any accumulated chicken juices and the thyme, sage and rosemary. Bring to a simmer, then continue to simmer until the sauce fully thicken, about 2-3 minutes.
6. Pour the sauce over the chicken and veggie mixture and stir. Pour the mixture into a 13×9 baking dish and bake for 30 minutes (until tiny bubbles are visible on the sides).
7. Top with the biscuits and bake for another 20 minutes (or until the biscuits are golden brown)

Buttermilk Biscuits

• 3 cups organic all purpose flour
• 2 tbsp honey
• 4 tsp baking powder
• 1 tsp salt
• 1tsp baking soda

1. Mix all of these dry ingredients together in a large bowl.
2. Add in 3/4 cup butter, cut into quarter inch cubes with your hands and mix together until batter turns crumbly.
3.  Pour in 1 cup organic, pure buttermilk and mix well, yet minimally.
4. Spread out a thin layer of flour and roll out dough with w rolling pin. Sprinkle the top with a thin layer of flour and fold the dough over. Roll back out, flour the top and roll over again. Do this about 3-4 times.
5.  Cut into biscuit shapes and place the dough on top of the veggie mixture. Bake for 20 minutes.

Gingery Butternut Squash Soup

• 2 yellow onions (chopped)
• 2 tbsp fresh ginger (peeled and minced)

In a large soup pot, sauté in 1 tbsp coconut oil until onion is translucent.

• 2 apples (peeled, seeded and chopped)
• 1 butternut squash (peeled, seeded and cut into cubes)
• 4 cups chicken or vegetable broth

Add to put and bring to a boil. Reduce heat and simmer until squash and apples are tender. Puree in blender until smooth. Add salt and pepper to taste

 Curried Carrot Soup

• 1 onion (chopped)
• 1 clove garlic (minced)
• 2 stalks celery

In a large soup pot, sauté in 2 tbsp coconut oil until soft

• 2 pounds carrots (chopped)
• 6 cups vegetable broth
• 2 tsp curry powder

Add and bring to a boil. Simmer until carrots are tender, about 20 minutes. Remove from heat, cool slightly and puree.

•  1 tsp lemon juice + salt and pepper to taste

Add and stir well.

Applesauce muffins (one of my favorites for the mornings or brunch)

• 1 cup of ghee (or 2 sticks butter)
• 1 cup maple syrup
• 2 large eggs
• 2 cups applesauce
• 4 cups whole wheat flour
• 2 tsp baking soda
• 1 tsp salt
• 1 tbsp cinnamon
• 2tsp ground allspice
• 1 tsp nutmeg
• 1/2 tsp ground cloves

1. Preheat oven to 350F. IN a large bowl, cream together the ghee and maple syrup.
2. Add eggs and mix well. Stir in applesauce, flour, baking soda, salt and spices, mixing well.
3. Pour into greased muffin pans and bake for 20 minutes.
4. Springle warm muffins with extra cinnamon if desired. Makes about 2 dozen large muffins.

Just as we have a circadian rhythm (approximately 24 hour internal body clock) that keeps us on track each day and night, we also have a circannual rhythm that keeps us in tune with the yearly seasons.

This time of year we have some drastic environmental changes, like shorter days, much colder temperatures and often less sleep.  It’s important to stay in tune with the seasons just like it’s important to stay in tune with our 24 hour daily clock.  Sometimes we need a little help and herbs can be very effective when treating Seasonal Depression.

Seasonal Affective Disorder (aptly abbreviated, SAD), is caused by a lack of sunlight and may be more extreme by vitamin D deficiency. Symptoms include lack of motivation, lethargy, fatigue, feelings of sadness or despair, gloom and, generally what I like to call “Eeyore syndrome”. It’s about late November when this often sets in, and right at the onset is where we can do the most good with herbal remedies to ward off the doom and gloom feeling of winter time.

Here are a few of my favorite herbal remedies:

1. Damiana (Turnera diffusa)

Damiana is the ideal herb for folks who just can’t get out of bed in the morning or have a hard time motivating themselves to get out and get stuff done. This is the ultimate motivational herb, with a spicy, peppery kick to it. It makes a delicious hot tea that is ideal for those who want to hibernate when they can’t, or who are slow a sluggish with the depressive “winter blues”. It’s a relatively stimulating herb and best for folks who run a little bit cold (as it gets the circulation moving!).

2. Lemon Balm (Melissa officinalis)

The volatile oils in lemon balm are mildly sedative and have wonderful anti-depressive properties. It has been described for centuries by herbalists as a “trophorestorative” for the nervous system, which can become highly sensitive with any affective disorder. I like lemon balm as a daily tea (which also tastes delicious combine with damiana), or in capsule form (New Chapter makes a great one).

3. Motherwort (Leonorus cardiaca)

Along with being an excellent heart tonic, Motherwort is a great herb to calm down the nervous system for those that feel overly anxious or fearful of going out in public. Often the winter months present plenty of socializing engagements with crowds and gatherings, and Motherwort is a great tool to utilize when social anxiety takes hold. This is a pretty bitter herb and takes some getting used to in a tea form, so the tincture (diluted in a little water) is a bit easier to take. I also LOVE Urban Moonshine’s Joy Tonic which contains a good amount of motherwort.

4. Holy basil (Ocimun sanctum)

Holy Basil (also called Tulsi) is my favorite winter time herb. I consider this a hug-in-a-cup, a truly uplifting, happy herb that makes a delicious hot tea. It is often used in India for celebratory occasions, and has a sense of happiness to it. Holy Basil is ideal for cold month despondent people who cant seem to get motivated, who lack joy in the season or who feel a little emotionally murky. The ultimate winter-blues tea combo would be Holy Basil + Lemon balm + Damiana to really get you up, moving and motivated. Organic India also makes a really tasty Tulsi tea.

5. St. Johns wort (Hypericum perforatum)

Contrary to popular belief, St. Johns wort is not indicated for all types of depression (and there are about 13 different types), and for seasonal affective disorder it does seem to work very well. The exact cause of St. Johns wort’s antidepressant activity is unknown, and it is one of the most highly studied herbal medicines today in the treatment of anxiety and depression. Conclusively, it is known to have some effect on serotonin in the gut, as well MAO (monoamine oxidase) inhibition, however the whole extract of St. johns wort must be used, not just the standardized hypericin constituent. I would recumbent taking this in capsule form (Gaia makes a great product). Also, do not take St. Johns wort if you are taking ANY prescription drugs unless you are under the supervision of a trained herbalist or herb literate doctor.

Other helpful supplements for seasonal affective disorder include about 2,000iu of vitamin D3 daily, or SAMe, 400-1200 mg in the morning on an empty stomach. Also a diet rich in pure, whole foods and color fruits and vegetables will enhance overall gut health and keep your probiotics happy. Optimal gut health is key for a balanced emotional state.

Helpful resources:

Effectiveness of St. Johns wort in Major Depression

Vitamin D for Health: A Global Perspective

Looking for help with your herbal choices? RNM’s Clinical Herbalist Lindsay Kluge works with many clients to help provide support and natural therapies to help with season depression. Contact us for more information.

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.

There are a number of classifications of neuropathy, but essentially neuropathy is a problem or disease state of the nerves.

Neuropathy can occur peripherally at the extremities (often fingers and toes up to arms and legs), or it can occur within the central nervous system (affecting the cranial nerves and spinal cord).  In this post we are going to discuss peripheral neuropathy.

There are a number of causes of peripheral neuropathy:

• Diabetes: This is one of the most common causes.
• Kidney or Liver Disease
• Inflammation
• Vitamin or Mineral Deficiency: Especially the B-vitamins: B1, B6, B12, and folate.
• Autoimmune related: Lupus, RA, MS, Guillain-Barre
• Infections: especially viral infections (post-herpetic neuralgia, Lyme, etc.)
• Toxicity: Heavy metals, environmental exposures to solvents, chemotherapy induced, alcohol abuse
• Trauma or Injury

Symptoms of peripheral neuropathy

The symptoms experienced will occur in different areas of the body depending on which particular nerve has been damaged, and the symptoms are different depending on which type of nerve fiber has been damaged.

Motor Nerves: control voluntary movement of muscles

• Muscle weakness
• Muscle atrophy
• Muscle twitching
• Decreased reflexes

Sensory Nerves: send information about sensations from the skin to the brain

• Numbness
• Tingling
• Pins and Needles
• Inability to sense temperature or pain
• Burning
• Stabbing
• Increased sensitivity (light touch causes severe pain)

Autonomic Nerves: control automatic body functions like breathing, digestion, heart rate, etc.

• Sweating
• Heat intolerance
• Constipation or diarrhea
• Nausea/vomiting
• Difficulty swallowing
• Incontinence (urine and stool)
• Irregular heartbeat
• Blood pressure changes
• Dizziness, lightheadedness, fainting

What is the best way to treat neuropathy?

The most important factor in treating peripheral neuropathy will be finding the cause!

If we know that the cause is related to diabetes, the treatment will be somewhat different than if the cause is due to a severe blunt force injury, right?

The treatment is very individualized in order to treat the underlying cause of the peripheral neuropathy.

Below are a few common nutrients/herbs for nerve support that can help stop the progression of nerve damage and decrease pain:

• Alpha lipoic acid: This is a powerful antioxidant that combats free radicals that often lead to tissue and cellular damage in cases of chronic disease. It has been shown to improve insulin resistance, blood glucose levels, and pain in cases of diabetic peripheral neuropathy.

• Omega 3 fish oil: Omega 3 fatty acids have been shown to help balance cholesterol, stabilize blood sugar, decrease risks of cardiovascular disease, improve mood, as well as decrease pain due to its anti-inflammatory effects.

• St. John’s Wort: Often times people think of this herb for its usefulness in depression. It is also a wonderful antiviral, antioxidant, and analgesic. Meaning that it can help combat viruses, reduce oxidative damage of the tissues, and provide pain relief (especially nerve pain), in addition to its mood uplifting quality.

There are a number of reasons people may experience peripheral neuropathy, here at RNM we individualize our care plans to each patient. No two cases of neuropathy are exactly the same, therefore treatments will not be the same. We treat people – not diseases. If you are interested in more individualized care contact us to schedule an appointment with one of our licensed naturopathic doctors.