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.

If you or a loved one has been recently diagnosed with cancer, you may feel bombarded by the number of resources out there. And it can be challenging to decipher the most important choices to get you feeling better. But the most important part of a plan should be implementing a care plan that is person specific. Thus, naturopathic doctors can help you prioritize what is best for your personal health now and in the future as you navigate cancer.

There is a great deal of information available today online and through books and films about cancer – ranging from anecdotes to literature across academic disciplines. Cancer has truly become a cultural phenomenon (1). Did you know that in addition to scientific studies giving us information about cancer, there are people like Dr. Kelly Turner who have studied individuals’ cancer stories from a social sciences perspective? In her book Radical Remission, Dr. Turner outlines the top traits that people who have experienced a radical remission from cancer share (2). Seven of the nine cancer survival qualities that Turner discusses are in the realm of emotional, mental and spiritual health, including social connection. It is not just about the physical manifestation of cancer, it is the whole body. Thus naturopathic cancer care supports the physical body in a holistic way that is individualized for each person.

“And when we feel loved and cared for by others, the rush of healing hormones released by the master glands in our brains affects our bodies in such a way that our immune systems suddenly have renewed energy to repair cells, clear out toxins, and most important, to remove cancer cells.” – Radical Remission, Chapter 7: Embracing Social Support

We tend to see patients fall into one of these four categories when it comes to naturopathic cancer care:

1. Those looking to prevent cancer as a part of their overall wellness plan. Perhaps there’s a family history of cancer or they have risk factors for cancer in their current or past medical history (for example, an occupational exposure).
2. Those looking to optimize their health in the midst of conventional treatment with chemotherapy, hormone therapy, targeted therapy (like monoclonal antibodies and tyrosine  kinase inhibitors), radiation and/or surgery. They may want support for short and long-term side effects associated with these treatments. Additionally, they may need help in  reducing risk of resistance to an intervention.
3. Those with a re-diagnosis of cancer who are not responding to conventional treatment and looking for adjunctive therapy and support.
4. Those that have shared with their oncologist their desire to modify or alter recommended therapies and are seeking ways to optimize anti-cancer actions in their body.
5. Those with a history of cancer who are seeking to reduce their risk of recurrence and to optimize their health post-cancer.  

What is a naturopathic doctor’s approach to cancer care? What will your care plan entail?

A naturopathic care plan includes tailored and individualized advice in the realm of supplements, herbal and homeopathic medicines, diet and food intolerances, exercise, self-care and lifestyle practices. When indicated, there’s a discussion about what must be avoided or how certain therapies must be timed to avoid drug-herb or drug-nutrient interactions. But in other cases, there are specific recommendations such as herbal medicine and nutritional therapies that can enhance the effectiveness of one’s radiation and/or chemotherapy. The care plan also involves referrals for appropriate supportive therapies including acupuncture, lymphatic massage, chiropractic care, talk therapy, EMDR, neurofeedback, cranial sacral work, yoga and meditation and nutritional support. Sometimes we’ll encourage additional lab work or specialized testing to be done through your oncologist. We often find certain genetic reports to be a useful tool in further understanding a person with cancer who is in front of us. Genetic data is always used in the context of a patient’s medical history and current symptoms. There is also an ongoing body of research related to cancer and natural medicine. Thus remaining up to date on the newest scientific literature within the field is important. With the support of a naturopathic doctor, we incorporate scientific references to support your care plan and find this information to be additionally helpful when collaborating and communicating with your oncology team.

Foundationally, naturopathic medicine is focused on treating the whole person. This means that when we build a care plan for a patient with cancer, we are emphasizing:

1. Nourishing and strengthening the function of weakened organ systems. This may include the nervous system and adrenal glands when stress management and sleep quality are issues. It will also include looking at areas where side effects are expected if a patient is on medications. For example, with many chemotherapies we want to support the cardiovascular system.
2. Optimizing immune system function – including reducing inflammation.
3. Optimizing the body’s ability to get rid of toxins (physical and emotional) through the lungs, skin, bowels and urinary system. Supporting liver and gastrointestinal detoxification pathways and the lymphatic system fit in here, too. If the body is not functioning optimally, it can further cause certain side effects that some people may feel during their cancer treatment.
4. Enhancing overall vitality. A vegetable-rich diet and filtered water may be anti-cancer; however, they are not a substitute for feelings of joy and inner peace. Our energetic medicines like homeopathy and acupuncture, as well as exercise and even herbal medicine at times, are helpful in raising one’s vitality. Also, doing positive things within one’s life and being around people that make you happy, impacts your health and overall well-being. In fact, laughter has been found to decrease stress and increase the function of natural killer cells within your body (3). Hence, as you may have heard the saying, “Laughter is the best medicine”; that may in fact be the truth. Our goal is to support you as a whole person and in some cases we may further recommend resources and people within your community that foster optimism during your cancer diagnosis.

Often, patients and their loved ones including caregivers feel overwhelmed by the sheer quantity of the information that’s out there. They want to understand what’s safe and best for their body when it comes to natural medicine and healing with cancer. What happens when symptoms change and medications are added or discontinued? With naturopathic cancer care, it is our goal to support our patients wherever they are on their journey. And we adjust our plan as needed based your current health status. Furthermore, we understand that building and maintaining wellness is a process and we are equipped to provide ongoing, long term support. Our goal as naturopathic doctors is to support and guide you today as well as the future that lays ahead of you.

If you want to learn more about our naturopathic cancer care services at Richmond Natural Medicine, please call and speak with one of our Patient Relations Specialists at 804-977-2634.

References:

1.     Stacey, Jackie. 1997. Teratologies: A Cultural Study of Cancer, New York: Routledge.
2.     Turner, Kelly. 2014. Radical Remission: Surviving Cancer Against All Odds, New York: Harper Collins.
3.     Research: Altern Ther Health Med. 2003 Mar-Apr;9(2):38-45. The effect of mirthful laughter on stress and natural killer cell activity.

Oxalates have gradually gained more attention in health news recently and the practitioners at Richmond Natural Medicine have been working with and researching them extensively for patient care.

A Low Oxalate Diet is one that reduces foods that are high in oxalates. Oxalates are a chemical compound naturally found in many foods including some “healthy” foods that people feel inclined to eat a lot of, but may not feel well afterwards and not know why. Although it may be your impulse reaction to do so, eliminating oxalates completely is nearly impossible and not entirely necessary. Additionally, the symptoms can be inconsistent, where people may feel fine one day and then off the next day. Thus it can be challenging to nail down what is happening.  

Oxalates are a commonly occurring chemical compound in foods that bind to other minerals (including calcium and magnesium), prohibiting you from absorbing them completely. Oxalates can also impact your ability to digest and process fats. This is because chemically, oxalates have rough or jagged edges, functionally making them more irritating to digest. Certain amounts of oxalates may have drastically different effects on one person than another. A treatment strategy should be individualized and will likely shift gradually. We need to look at not only dietary solutions, but lifestyle factors, epigenetics, stress, age, and the degree of illness. In fact, we see that genetics play a large role, as does past trauma. Therefore, we may need to enhance how certain receptors and enzymes work in the body. All of these individual factors play an important role in how successful and sustainable a long term health solution will be. Thus the plan must be individualized and monitored over time.  

Healing Strategy: Whole Body, Liver & Gallbladder Support

We want to look at how the liver and gallbladder are processing these oxalate containing foods – specifically how the sulfation pathway in the liver is working and how it can use support. The liver goes through two phases of detoxification (phase I and phase II). Sulfation is a process that happens during phase II. The sulfation pathway is responsible for not only processing and eliminating oxalates from the diet, but also catecholamines, hormones, aspirin, aspartame, salicylates, phenolic drugs, and alcohol. Looking at the bigger picture, folks that have a hard time processing foods high in oxalates also have difficulty processing the above-mentioned drugs, foods and food additives, and hormones. People may also present with other symptoms associated with impaired sulfation including IBS, candida, leaky gut, elevated cholesterol, migraines, and rheumatoid arthritis, to name a few. Sulfation specifically metabolizes phenols, a.k.a. oxalates, (drug examples include morphine, acetaminophen, and salicylates), alcohols (examples include benzyl alcohols, ethanol, and insecticides found on fruits and vegetables)  and amines (examples include catecholamines, histamines, and hormones). Phenols, alcohols, and amines are sometimes included in otherwise “healthy” foods like kale, beets and beet greens, spinach, tomatoes, almonds, blueberries, dark chocolate, and sweet potatoes. You do not need to completely eliminate these foods altogether, but start noticing patterns of symptoms when you eat certain foods, take certain drugs, or notice a disruption in hormonal patterns. This may all point to sulfation issues. Getting better is often dependent upon decreasing the load on the system and enhancing normal biochemistry. The more of these compounds that have accumulated, the more support is often needed. Think of oxalate overload as similar to having a sieve that becomes completely full. When you then attempt to pour more water through it, it overflows. This gives you a sense that when the body is overloaded it becomes difficult to function properly. The goal is to get the oxalates out of the sieve so that the normal flow of the body can take place.

However, sulfation is not just about phase II detox. It also allows for the building and rebuilding of the body. In fact, the act of sulfation includes adding a sulfur group to many different biochemical processes and putting sulfur into tissues to make them strong and healthy. Sulfation allows us to build strong ligaments, tendons, gut lining, hair, skin, nails, and also protects the brain. Nearly every tissue of the body has sulfur as the main ingredient and thus sulfation is key to a healthy and strong body.  

However, it is important to understand that adding sulfur groups into the body is not always easy. There are competing factors as discussed above which include genetics, stress, trauma, and the amount of oxalates that we eat. Additionally, sulfur and oxalates specifically compete with one another. Moreover, if we have too much stress and are eating high oxalate foods we can see a decrease in the ability for the body to sulfate to make healthy tissues. If you add in a possible genetic predisposition or a trauma, then you can really see effects of various and complex symptoms. Some people may not just have issues with breaking down oxalates, they could also have issues with breaking down chemicals known as salicylates and histamines. If this is the case, then a more compressive plan will be necessary to enhance phase II detox support to the entire system. This type of support is often recommended for those individuals with multiple chemical sensitivities and those that do not tolerate pharmaceutical drugs well.

Symptoms or Disease States that Correlate to Impaired Sulfation (High Oxalate Overload):

Fibromyalgia Cracking and popping of joints Autism/ASD

IBS Chronic fatigue Autoimmune diseases

Migraines Urinary frequency, burning Frequent infections

Poor sleep Vaginal pain or burning Chemical sensitivities

Diverticulitis Abnormal hormonal levels Depression/Anxiety

Kidney stones Diabetes or glucose issues Slow healing

Rashes Elevated cholesterol Leaky gut

Diet:

When addressing oxalates we must use diet as one therapy tool. Therefore, we try to limit oxalates in the diet to no more than 50mg daily. This is not meant for you to meticulously measure out every little thing you eat, but rather to familiarize yourself with high oxalate foods and limit consumption while increasing foods that are nutrient rich, liver and gall bladder supportive, non-GMO, and as seasonal as possible. Some foods to increase in your diet are the brassicas, including broccoli, brussel sprouts, cauliflower, and cabbage – all of which support the sulfation process. Generally this is a process and reducing high oxalate foods over time is more beneficial than cutting them out cold turkey. Sometimes a more conservative oxalate restriction is recommended up front to try to get as much support early on. It is important to keep in mind that everyone is different and your level of reactivity is very individual. This is when working with a nutritionist is helpful, as we can tailor your diet and monitor your reactions over time. The ultimate goal will be to limit certain foods for a period, support liver and gallbladder function, increase nutrient rich foods, and enhance absorption of nutrients while slowly expanding your diet rather than continually limiting or restricting the foods you can eat. Here is a fairly comprehensive list of low, medium, and high oxalate foods.

Supplementation, Liver and Gall Bladder Support & Lifestyle

Specific supplementation may be helpful in order to support the sulfation pathway in the liver and gall bladder while reducing oxalate foods in the diet. Helpful inputs may include calcium/magnesium, NAC, P-5-P and/or sulfur supplementation. Dosages should be recommended by your doctor or nutritionist and can be case-by-case dependent. Also, the timing of these supplements in relation to mealtimes can be very important. Getting adequate amounts of sunshine and vitamin D is helpful and reducing and avoiding stress and toxic environments as much as possible is also highly recommended. Increasing your water intake to half your body weight in ounces is encouraged. Keeping a food and symptoms journal is extremely helpful for a nutritionist to review.

If you suspect you may have issues with oxalates, liver, gall bladder, or digestive dysfunction, contact our office and consider working with a naturopathic doctor to create a custom care plan that addresses your unique symptomology.

Additional Reading:

Oxalates & MTHFR: Understanding the Gut-Kidney Axis

Oxalates: Their Influence on Chronic Disease

The Downside to High Oxalates

About the Author:

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

One thing this world doesn’t have a shortage of is information to be found. But, many people can be overwhelmed, confused, conflicted and/or scared due to “research” they find online.  Is the source offering credible health information?  Can I trust what I am reading?

As a supporter of people educating themselves and taking control of their health, I find myself encouraging them to continue to do their own research, but not believe everything they read. Just because the information is out there doesn’t mean it’s valid, accurate, useful or safe. I propose doing “smarter research”; reading information with a bit more scrutiny than they may be used to.

Below are some quick tips that may help to discern which information is more credible than others.

Who Wrote It?

Who is the author of the information? What are their qualifications/credentials? How are they connected to the subject matter? Is there reasonable evidence that the author has expertise regarding the information they’re discussing?

This can be particularly important with regards to naturopathic medicine, because in an unlicensed state such as Virginia, even those who didn’t attend an accredited 4-year medical school can call themselves a “naturopathic doctor”. If the author and their credentials are not clearly identified, I would be wary of the information.

In What Tone is the Information Being Provided?

Is the information provided based mostly on opinion or backed by facts? Is the author overly emotional one way or the other? Is it only one-sided information or does it give negatives/positives, alternatives, etc. Does the article provoke fear? Are words such as “always”, “never”, or “guaranteed” used frequently? Is it a personal account of one individual’s experience with something?

Look for objective information that doesn’t inflame any strong emotions while reading. If you finish one article thinking that you ABSOLUTELY must have or must avoid the topic of discussion I’d question the validity of the information.

Is the Information Biased?

Are there particular products or tests being recommended for purchase in the article? Does the author/website have any connection to the products being recommended? If it’s a research study, was it funded by anyone who would benefit from a particular outcome?

Does it Sound “Too Good To Be True”?

If it sounds this way, it likely is. “Cure all’s”, guaranteed results or “magic bullets” should all be red flags. Cross-reference the information. If something sounds great, look for the information to appear elsewhere from an unrelated source. If this information were to be true – and there was something THAT beneficial – chances are it would be much more widely known and used. Make sure you can verify the information in more than one location.

When was the Information Published?

Information can become outdated as new research is completed. Check on the timeliness of your source. If it seems to be an older source, cross-check to make sure there is updated information verifying the advice.

Are There Clearly Identified References/Citations?

Where did the author get their information? Be sure there are clearly identified references and that they’re cited properly. Check the references and make sure they are valid sources, too. Are they peer reviewed, are they up to date, etc.? Unless it is obvious that the information is based upon the author’s opinion only, information written without a given source may be worrisome.

References:

1. The Purdue Online Writing Lab (OWL)

2. Centers for Disease Control and Prevention (CDC)

If you are interested in digging deeper into your health story with the help of one of our practitioners, please contact our office at (804) 977-2634 to schedule an appointment.

Learn the differences and similarities between Functional and Naturopathic Medicine…

What is Functional Medicine?

Functional Medicine addresses the underlying causes of disease, using a systems-oriented approach and engaging both patient and practitioner in a therapeutic partnership. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, Functional Medicine addresses the whole person, not just an isolated set of symptoms.

There are 7 basic principles underlying Functional Medicine:

1. Science-based medicine that connects the emerging research base to clinical practice.
2. Biochemical individuality based on genetic and environmental uniqueness
3. Patient-centered care rather than disease-focused treatment
4. Dynamic balance of internal and external factors that affect total functioning
5. Web-like interconnections among the body’s physiological processes also affect every aspect of functionality
6. Health as a positive vitality, not merely the absence of disease
7. Promotion of organ reserve as a means to enhance the health span

How was Functional Medicine Developed?

Dr. Jeffery Bland and his wife developed the Institute of Functional Medicine in 1991.  Dr. Bland is a nutritional biochemist and registered clinical laboratory director.  He is a former professor of biochemistry at the University of Puget Sound, and a previous Director of Nutritional Research at the Linus Pauling Institute of Science and Medicine. He was the first member of the Board of Trustees of Bastyr University, the first federally accredited university in the United States offering graduate and undergraduate degrees in natural medicine and contributed significantly to its founding and accreditation.

Dr. Bland was involved with Bastyr University one of the accredited Naturopathic Medical schools in Seattle, Washington prior to the development of functional medicine. It is also known that the Institute of Functional Medicine has many Naturopathic Doctors on their staff holding positions such as educators, curriculum creation, and even on the board of directors.

What is Naturopathic Medicine?

Naturopathic medicine is a distinct system of primary health care that emphasizes prevention and the self-healing process through the use of natural therapies. Naturopathic doctors (NDs) blend centuries-old knowledge and a philosophy that nature is the most effective healer with current research on health and human systems.

Naturopathic diagnosis focuses on identifying the underlying causes of disease, while naturopathic therapies are supported by research drawn from peer-reviewed journals from many disciplines, including naturopathic medicine, conventional medicine, European complementary medicine, clinical nutrition, phytotherapy, pharmacognosy, homeopathy, psychology and spirituality.

The therapeutic modalities used in naturopathic medicine (including physical manipulation, clinical nutrition, botanical medicine, homeopathy and hydrotherapy) integrate conventional, scientific and empirical methodology with the ancient laws of nature.

The philosophy and the therapies of naturopathic medicine, which have their origins in Hippocrates and the traditional and indigenous medicines of the world, first became a distinct profession in Germany in the mid-1800s. In 1896, Dr. Benedict Lust, MD, brought naturopathy to America and established the first naturopathic college, the Yungborn Health Institute in New Jersey. Naturopathic medicine has since been present in the US for over a century.

The Following Principles Are The Foundation of Naturopathic Medical Practice:

• The Healing Power of Nature (Vis Medicatrix Naturae): Naturopathic medicine recognizes an inherent self-healing process in people that is ordered and intelligent. Naturopathic physicians act to identify and remove obstacles to healing and recovery, and to facilitate and augment this inherent self-healing process.
• Identify and Treat the Causes (Tolle Causam): The naturopathic physician seeks to identify and remove the underlying causes of illness rather than to merely eliminate or suppress symptoms.
• First Do No Harm (Primum Non Nocere):Naturopathic physicians follow three guidelines to avoid harming the patient:
  • Utilize methods and medicinal substances which minimize the risk of harmful side effects, using the least force necessary to diagnose and treat;
  • Avoid when possible the harmful suppression of symptoms; and
  • Acknowledge, respect, and work with individuals’ self-healing process.
• Doctor as Teacher (Docere): Naturopathic physicians educate their patients and encourage self-responsibility for health. They also recognize and employ the therapeutic potential of the doctor-patient relationship.
• Treat the Whole Person: Naturopathic physicians treat each patient by taking into account individual physical, mental, emotional, genetic, environmental, social, and other factors. Since total health also includes spiritual health, naturopathic physicians encourage individuals to pursue their personal spiritual development.
• Prevention: Naturopathic physicians emphasize the prevention of disease by assessing risk factors, heredity and susceptibility to disease, and by making appropriate interventions in partnership with their patients to prevent illness.

The Similarities and Differences Between Functional Medicine and Naturopathic Medicine:

Functional Medicine and Naturopathic Medicine are similar in many ways including the incorporation of evidence-based medicine, patient centered care, a whole person approach, and treating the cause rather than just the symptoms.

What has happened is that there has been an increase in demand for holistic, patient-centered care. This has lead MDs and DOs to further their education with functional medicine in order to broaden their scope of practice to incorporate nutrition and natural therapies as well as to perform functional testing.  All of which are part of the curriculum of accredited naturopathic medical programs.

The MDs and DOs obtain functional medical education after graduation in order to learn a more natural approach to medicine, whereas NDs are taught this natural approach throughout their medical training.

One of the major differences in comparing these two fields of medicine is the naturopathic vitalistic principle, the healing power of nature.  This principle is what sets NDs apart.  NDs trust in and support the bodies’ innate ability to heal itself.  All naturopathic therapies work in concert with this vital force to enhance and support the healing capacity.  As naturopathic doctors we simply facilitate this healing ability by removing obstacles to cure and giving the body what it needs.

Another difference lies within a similarity. While both fields aim to treat the cause, they have different ideas of the said cause.  From a functional medical standpoint, they are educated on eradication of the microbe leading to disease.  Whereas from a naturopathic standpoint, our education is based upon evaluation of the terrain.  Terrain being the unique susceptibility of the individual based on lifestyle, environment, and constitutional aspects of the person.  This is the basis of why some people become ill while other do not when exposed to the same microbe.

If you are interested in taking a naturopathic approach to health, contact our office at (804) 977-2634 to schedule an appointment with one of our practitioners.

The majority of people can always use some support buffering stressful situations, and herbs are so helpful to support the nervous system long term.

One of the largest areas of health related disease and imbalance today stems from stress. Chronic stress is something we have a serious problem with (especially in this country), and we’ve set the bar way too high in terms of how much stress we choose to live with on a daily basis. High stress is extremely demanding and depleting to our central nervous system (CNS), and can have predictably negative effects on our health as a whole. The central nervous system is responsible for most of the communication throughout our body, and also is our first line of responsiveness and reactivity to external stimuli (like quick decision making, tolerating long term environmental stressors, and reacting to negative external inputs like difficult people or situations).

Below are 5 herbs to support the nervous system that are easy to find, very safe, and effective to use long term for all ages.

1. Milky Oat (Avena sativa)

Milky oat is jam packed with valuable minerals and nutrients and serves as a calming + building + nourishing tonic that is wonderfully soothing to the central nervous system when taken long term (4 months or more). It makes an excellent addition to herbal teas, and can also be taken as a tincture (hydroalcoholic extract) on a daily basis. The oat straw and spikelets are what is used and harvested for the medicinal properties. Being such a building and nutritive tonic herb, it’s ideal for people who have nervous exhaustion and get more and more exhausted as the day progresses. This is great for people who burn the candle at both ends (like new parents) and generally could be much restored from extra rest. Milky oat is a great choice for them.

2. Chamomile (Matricaria recutita)

Chamomile is wonderful as a central nervous system remedy that also has an affinity for the Enteric Nervous System (ENS) that resides in the gut. These two nervous systems are highly communicative throughout the day, with the ENS actually being much more responsive to external and internal cues that we realize. Chamomile is soothing, anti-spasmodic and calming to the entire gut, as well as restoring and relaxing to an overstimulated person. This is an fitting herb for people who hold their stress in their digestive system (like a nervous stomach or IBS patterns) and a tea is optimal for daily use. The tincture of chamomile can be used for acute support, and is ideal to travel with.

3. Passionflower (Passiflora incarnata)

Passionflower supports a depleted central nervous system that presents as difficulty sleeping and an overactive mind. Often when people are so exhausted they can’t sleep, there is a feeling of desperation and anxiety accompanying sleep, and this is where passionflower can be extremely helpful. It allows the body to fall asleep on it’s own terms (it’s not going to knock someone out) and when taken consistently can be a wonderful and gentle sleep remedy to take long term. Passionflower tea is best taken about 1 hour before bedtime.

4. Holy Basil (Ocimum tenuiflorum)

Holy basil is an ideal adaptogen that is specific to the endocrine system and adrenal glands. It’s a tonic building herb that supports a depleted nervous system both short and long term. The adrenal glands are responsible for releasing cortisol, the hormone that deals with both energy needs and our responsiveness to stress. The adrenal glands are one of the most important glands to support during times of acute and chronic stress, and daily holy basil (also known as Tulsi) tea can be most helpful for people who have long term stress and feeling run down, despondent and emotionally low.

5. Skullcap (Scutellaria lateriflora)

Skullcap is perhaps one of the most underused central nervous system remedies, however it’s it one of the most effective, gentle and powerful nervines available in herb form. Skullcap is specific to the musculoskeletal system and is perfect for folks under long term stress that is held in their muscles and joints (especially stiff necks, tightness when sleeping or for those who hold stress in their shoulders and feel tightness there frequently). Everyone responds to long term stress a bit differently, and skullcap works extremely well for people who become agitated, reclusive and feel overexposed when under stress. Skullcap tea can be consumed daily (and combines very well with chamomile).

If you have been under long or short term stress and could use help supporting your central nervous system, schedule an appointment with one of our practitioners at Richmond Natural Medicine. We can custom compound an herbal formula and care plan just for you and your unique situation.

Additional Reading: Mind-Body Stress Relief

Sexual dysfunction, although not uncommon, does not need to go untreated. Naturopathic medicine can readily address many common sexual concerns and issues.

Sexual practices and preferences may vary by individual, but it’s safe to say that for most people, a healthy lifestyle includes a healthy sex life. Unfortunately, for many people, this is not the case. There are many issues that can disrupt a healthy sex life, so it’s important to discern what the issues are, for each person. This is where naturopathic medicine shines – we are experts in finding the root cause of dysfunction. With regard to sexual difficulties, concerns can certainly stem from physical and structural issues, but often also include mental, emotional or spiritual issues. When addressing the topic of sexual difficulty with someone, we want to make sure to look into the cause behind these issues and address them accordingly.

Some of the more common physical reasons for sexual difficulty and our approaches to them include:

Menopause-related changes like vaginal dryness and thinning of vaginal tissue – this is very common and normal with aging, as levels of estrogen drop. However, it can make sex very uncomfortable or even painful and should be addressed.

Our approach: Supporting the vaginal tissue and ecosystem with local applications and systemically with herbs and homeopathy often works quite well to alleviate these symptoms. We will also want to balance hormone levels and overall health can help to keep vaginal tissue strong and lubricated over time.

Erectile dysfunction (ED)– on a physical level, this is usually due to either cardiovascular issues and/or “andropause” (the natural lowering of testosterone levels with aging).

It is very important to rule out cardiovascular disease as the first step in addressing ED, as this is often one of the first signs of atherosclerosis (the forming of plaques and hardening of the arteries). If that is determined to be the cause, addressing cardiovascular health, including inflammation and lipids, will be the focus.

If a low level of testosterone (adjusted for age) is determined to be the cause, we will want to address hormone balancing as the main objective. One key here would be looking at what is causing the imbalance, which can be anything from abdominal adiposity (which causes higher conversion rates of testosterone into estrogen) to exposure to endocrine-disrupting chemicals and so on.

Our approach: Focus on the cause, per above, and support normal physiology and hormone levels via herbs, homeopathy, nutrition and lifestyle counseling.

Low libido – this comes up fairly regularly for both men and women in our practice. Again – it’s important to determine if this is stemming from a physical issue, like hormone imbalance, or if it’s something related to a relationship, desire, etc. Herbal medicines, homeopathy, and supplements aimed at improving libido via hormone balancing and adrenal health are typically quite helpful in this arena if the cause is physical.

Mental and emotional concerns are also of paramount importance when addressing sexual health and are considered and addressed as needed. Some common causes of sexual dysfunction in this arena include:

• Anxiety
• Depression
• Fear
• Trauma
• Abuse
• Relationship issues
• Lack of safety
• Communication difficulties

Of note: Past trauma and abuse is something that often comes up for folks when looking at sexual history or investigating the cause of his/her sexual difficulties. Naturopathic doctors will discuss this history with their patients if the patient feels comfortable, but it can often be helpful to have additional practitioners on board for support, such as a counselor or therapist. We will discuss these options with you if desired.

Some additional assessment is often quite useful when looking at issues with sexual function and can include any or all of the following:

• An extensive review of one’s health history with your naturopathic doctor to look at symptoms, timing, patterns, potential causes, etc.
• Reviewing recent blood tests or screening lab work you’ve had done, such as thyroid and reproductive hormone levels, CBC, CMP, lipids, etc. If you haven’t had these done, we may request that you have them ordered by your primary care doctor or gynecologist.
• A physical exam by your primary care doctor and/or gynecologist may also be requested, as needed.
• Assessment tools like saliva and urinary assessments to look at adrenal and reproductive hormone levels and their metabolites.

As with any other area of concern we are working on with folks, we want to look at underlying root causes of what is going on, in order to facilitate more complete and lasting healing. If you have concerns about your sexual health, call our office or request an appointment here to schedule with one of the naturopathic doctors at Richmond Natural Medicine.