Many women are on some form of birth control or have a long history of birth control use that may be directly or indirectly affecting their health in some way. We find that there can be a misunderstanding and mystery around the use of birth control, and how to make sure it is the best solution now and in the future. Here are a few questions we receive, along with general information about the use of popular birth control options:

How long should I be taking birth control, and does it have any side effects?

The length of time you take birth control mostly depends on how long you intend to prevent pregnancy or manage other symptoms for which it was originally prescribed. There are many reasons why a doctor may prescribe birth control as a form of health care, and as your body changes or family planning changes, then the discontinuation of birth control can be discussed with your doctor. 

Like any drug, birth control can have side effects, and each woman may experience some of these side effects while others may not. Common side effects include weight gain, mood swings, loss of libido, hair loss, fatigue, heavy menstrual bleeding and/or pelvic pain, skin changes, and PMS (including emotional ups and downs, headache, bloating, or irregular periods). However, even though birth control does come with these common side effects, it shouldn’t mean that you have to suffer.  There are options and support to assist with some of the side effects.

How do I know which birth control is the best option for me?

There are dozens of options for birth control today, and choosing the right one can be tricky and require precise questions to your prescribing doctor. Your reasons for taking birth control play a role in choosing the right one (ie, for hormonal regulation, acne, pregnancy prevention, etc). Also, your ability to metabolize and process birth control should be considered. Many people metabolize drugs differently, and pharmacogenomic testing is very helpful in determining if you can appropriately process some birth controls better than others. If you are having a poor reaction to starting a new birth control (such as mood swings, rapid weight gain, or headaches, for example), talk to your doctor about this and consider doing pharmacogenetic testing to inform your choice. 

Are there any interactions or nutrient depletions from taking birth control?

One of the most important things to remember is that taking birth control depletes many essential nutrients that we need for healthy brain, digestive, kidney, and cardiovascular function. Common nutrient depletions of birth control include magnesium, zinc, selenium, B vitamins, and folate. This means we need to make an extra effort to consume plenty of foods every day that contain these nutrients or supplements appropriately. 

Regarding interactions, always check with your doctor or pharmacist to make sure anything else you are taking is OK to take alongside your specific birth control, as certain drugs can reduce its effectiveness for contraception.

How long will it take to get my period back if I discontinue birth control?

Some women regain their cycles almost immediately while it takes other months or years to get their periods back on track. There are a lot of reasons for this fluctuation, including underlying hormonal dysregulation or issues such as PCOS or endometriosis; your stress levels, your diet, and even your exercise habits can impact this. Some girls are put on birth control almost immediately after they begin their periods and take it for decades, never really knowing what their “normal” periods should be. This can be further explored to assist with regulating your cycles post-birth control if this is a concern for you. 

If I don’t want to take birth control, what are my other options?

If you are taking birth control for health issues such as hormone regulation, acne, or skin issues, preventing menstrual migraines or extreme PMS, to regulating periods, or preventing anemia, talk with your medical team about other available solutions that are in alignment with your goals. They can help you get to the root cause of these issues and navigate other potential solutions. 

Birth control is extremely effective at preventing pregnancy, and for some women, this is the best option for their family planning or personal situations. If your goals are to prevent pregnancy without the use of prescribed birth control, make sure to educate yourself (through your own self-study and talking with your doctors) about how your menstrual cycle works and you are savvy and consistent with tracking your cycles. There are plenty of ways to track your cycles these days, but understanding how your body and reproductive system work is really key here. 

Resource: Taking Charge of your Fertility 

For many women, choosing to be on birth control during any phase of their life can be a challenging decision. Between the pill, intrauterine devices, contraceptive implants, and natural cycle tracking, you may have curiosities about where to start, or how to shift from one form to another over time due to your health goals. While we are fortunate to have options, there are considerations for each choice that you can discuss with your PCP, ob/gyn, or other providers to determine the best choice for you. If you want to further discuss individualized female health, please call our office and schedule an appointment with one of our naturopathic doctors.

Herbal teas are a staple in our office throughout every season, and they are one of our favorite ways to experience herbs in our daily lives. We keep a steady supply of delicious and flavorful herbal teas in our waiting room for our patients to enjoy before and during their appointments, and our practitioners here at RNM are usually sipping on hot or iced herbal tea throughout the day! Here are a few of our favorites and why we may reach for them:

Chamomile—light and aromatic. Chamomile is a sweet and ever-so-slightly bitter tea that relaxes the mind and body and eases tension. Although it is known to be a gently calming herb, it’s not too “sleepy” and can be enjoyed any time of day or night for a soothing and relaxing experience. We enjoy chamomile in its pure form, but you can also add a bit of honey and/or lemon to spruce it up. 

Our pick: Traditional Medicinals Chamomile Tea 

Lavender – aromatic and floral. Lavender is an herb that almost everyone enjoys and has that instantly recognizable uplifting and floral smell. Just a small amount of lavender is all you need for a strong flavor, and we enjoy adding lavender flowers to nearly any tea to give it a slight sweetness and floral note. Lavender is calming and relaxing, and especially aromatic to offer an aromatic and sensory calming experience. 

Our pick: Mountain Rose Herbs Lavender Flowers

Licorice – sweet and earthy. Licorice is one of the most widely used herbal remedies and the original herbal sweetener! It has so many beneficial uses we reach for licorice for a variety of reasons, some of the more traditional uses for licorice include anti-inflammatory, demulcent for sore throats and upset stomach, and adaptogen for building adrenal function and energy reserves. It is a deeply nourishing herb for the nervous system and tastes delicious all on its own, or combined with other herbs to make them more palatable. 

Our pick: Yogi Egyptian Licorice Tea

Nettles – earthy and rich. Nettle is a staple in every herbalist’s home apothecary and a go-to herb for daily use for its nutritious and robust flavor. Nettle is packed with nutrients including calcium, iron, and magnesium, and when enjoyed daily can support healthy skin and hair. We often suggest this herb for folks going through any kind of recovery or convalescence. It is also a widely used anti-histamine when used regularly, and for those with seasonal allergies, nettle can be a tried and true ally. In fact, it is one of our staples for Spring and Fall allergies. 

Our pick: Traditional Medicinals Nettle Tea

Hibiscus – tart and sweet. Hibiscus makes for a delicious tea in any season, but we especially like this herb brewed strong and enjoying it in the summertime with a dash of honey. It’s known not only for its tasty flavor profile but for its traditional use for cardiovascular support and lowering blood pressure (1). It also contains Vitamin D and many bioflavonoids. 

Our pick: Republic of Tea Hibiscus Tea 

Read More: Naturopathic Tips for Heart Health & Prevention

Peppermint – aromatic and fresh. Peppermint is a wonderful tea for an afternoon pick-me-up. It is rich in menthol, giving it the recognizable smell we all know and love, and is so easy to grow in your own garden. Peppermint has many benefits including digestive support, headache relief, and the aroma can give you a mental and emotional lift. Just smelling a hot cup of peppermint tea may perk your spirits and spark creativity.

Our pick: Mountain Rose Herbs Peppermint Tea 

Rose Tulsi – sweet, light & aromatic. Tulsi has a long and prestigious history of use in Ayurvedic medicine and many people today keep a tulsi plant in their home meditation spaces. Part of the mint family, tulsi is uplifting and clearing of stagnation – be it brain fog, low mood, or sluggish energy. When our mind is feeling a little slow or we need to put on our concentration hats for a while, we reach for tulsi for some extra mental clarity. Tulsi has a wonderful flavor on its own, and it is especially decadent with rose for additional nourishment!

Our pick: Organic India Tulsi Rose Tea

References:

Effect of sour tea (Hibiscus sabdariffa L.) on arterial hypertension: a systematic review and meta-analysis of randomized controlled trials

As we transition from winter to spring, the seasonal changes can be unpredictable and erratic. Abrupt shifts in temperature, pollen, and seasonal allergies are common, making it difficult for the body to adjust. The sudden weather changes can lead to an increase in colds, cases of flu, and other illnesses, particularly when transitioning from heavier winter foods to lighter spring produce. However, an Ayurvedic approach to the seasonal change can benefit the body. With an Ayurvedic approach, we can help our bodies adjust to the changes in weather and diet. We can help maintain balance and harmony throughout the transition from winter to spring by paying attention to our body’s subtle changes.

Seasonal Shifts in Ayurveda

In Ayurveda, the transition from winter to spring is perhaps the most difficult.  But this is also where balancing your diet can be so helpful to support the entire body, especially our digestion, through these abrupt seasonal changes. As the weather is changing, gradually begin adding in early spring foods into your batch cooking staples and consume these throughout the week. As a general rule, choose at least 2 new spring veggies, one whole grain, and fresh herbs and spices as they become available. Adding these to your meals daily helps your digestion to gently transition and maintain a gradual balance of seasonal attunement. 

 Read More: Ayurvedic Medicine Principles and Naturopathic Care

Recipe Inspiration

Early Spring Barley

Ingredients:

• 4 1/2 cups vegetable broth or chicken broth
• 2 cups pearled barley, rinsed and soaked overnight
• 1 tsp Celtic sea salt
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 cup spring onions, chopped
• 1 tsp ghee or coconut oil
• 1/4 cup hemp seeds or roasted sunflower seeds

Directions:
Bring broth to a boil in a medium-sized saucepan. Wash the barley and add to boiling water. Add salt, turmeric, coriander, spring onions, and ghee. Stir, cover, and simmer on medium-low heat for 45 minutes until the barley is very soft. Garnish with hemp seeds or roasted sunflower seeds and serve warm in addition to your meals.

Lifestyle Approaches

Practice conscious lifestyle practices that follow Prajnaparadha – the Ayurvedic concept of imbalance. Prajnaparadha means that you innately know what is right but 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 you keep eating “junk foods”. Knowing you need to decrease your stress and remove stressful things in your life, but you keep working yourself into the ground. The body innately knows what is right, so we often choose to do the opposite. Practicing prajnaparadha helps to keep us aware that we can make these changes and produce positive shifts in our health.

Bring it to Life: Make a list of 4-5 things that you know you would like to improve upon within your lifestyle or daily routine. These can be as small as drinking more water daily or flossing regularly, to bigger shifts like committing to a 30+ minute walk every day or removing evening screen time before bed. Practice incorporating one of these every week before adding on another. This is a great way to sustainably implement new habits. 

A significant number of Americans deal with cardiovascular issues each year.

The American Heart Association estimates that in 2020, nearly half of Americans had hypertension, and the CDC reported that cardiovascular disease is the leading cause of death in men and women in the US. Cardiovascular disease is also known as “the silent killer” because the signs and symptoms leading up to the diagnosis (and heart attack or strokes) are almost unnoticeable. Prevention is really key for supporting and preventing cardiovascular issues especially later in life. Our naturopathic doctors work closely with people who have been diagnosed with cardiovascular conditions and also with people looking for daily preventative measures to support heart health for decades to come. Here are a few common questions we receive from clients regarding tips for heart health and prevention:

Q: What are some common cardiovascular issues that you see with patients? What are common signs and symptoms?

1. High blood pressure, or hypertension, which may lead to stroke or kidney damage
2. Coronary Artery Disease which may lead to a heart attack or angina
3. High cholesterol
4. Peripheral Vascular (arterial or venous) Disease which may lead to pain, numbness, or weakness

These conditions have very few symptoms until they are well-advanced and have already caused injury. Screening and prevention are highly important. People who receive regular conventional medical care are screened at every visit for high blood pressure and cholesterol levels, which is important to keep up with. Conventional cardiology has effective tools for diagnosing and treating advanced cardiovascular disease. Naturopathic medicine can work alongside conventional care in cases of advanced disease to mitigate future events and any effects of necessary medications.

Q: How do you approach cardiology health issues from a naturopathic perspective?

Our goal is prevention through focusing on lifetime lifestyle and dietary habits. We look for early signs of health issues contributing to the above conditions, including sleep, exercise, stress, and diet. Family history also plays an important part in the risk assessment of each individual. If a significant risk is identified, then additional investigation is appropriate, which may involve home monitoring, referral to a primary care doctor, or referral to a cardiologist for testing. Detailed health and family history, blood labs, and advanced testing reports are used to develop an individualized care plan that details naturopathic therapies (independently or in conjunction with conventional medication), lifestyle adjustments, and nutrition upgrades.

Research and experts agree that medication should not be the first step and instead, lifestyle modifications, including diet, exercise, and stress management, are imperative. Thus it is important to intervene before prescriptions are needed. However, in some cases, blood pressure medication may be warranted due to uncontrolled spikes in blood pressure or sustained elevated blood pressure. This is because elevations can remodel the heart and the vessels of the body, causing disease to set up.

Read More: 4 Tips for Heart Health

Q: What are some things recommended for patients for cardiovascular health prevention?

For healthy individuals, there is nothing better than exercise for prevention. High-intensity interval training on a bicycle, treadmill, or elliptical is very efficient. Attending fitness classes with others or scheduling a personal trainer is what keeps some people continuing to meet their fitness goals. If time and conditioning are challenging, start where you are; walking is awesome! The effectiveness of diet can’t be stressed enough. What we eat plays a huge role in what disease symptoms present in our lives later on. Following a heart-healthy diet – such as a Mediterranean-style diet – is effective in supporting long-term cardiovascular health, and generally, you’re consuming plenty of fresh fruits, vegetables, phytonutrients, fiber, and various quality proteins while staying hydrated is key! Assisting with stress management is also important as it can alter heart rate and, over time, put a load on the cardiovascular system.

Read More: Nutrition Services at Richmond Natural Medicine

If you are seeking support with cardiovascular health and would like to incorporate the principles of functional medicine and naturopathic medicine into your health plan. Request an appointment or call our office for more information at (804) 977-2634.

 When working with people for cardiovascular and heart health, our naturopathic doctors always take a holistic approach to individualized care, considering each person’s health history, genetic factors, diet and lifestyle habits, and any current risk factors. Prevention is essential to decrease the risk of heart-related issues in the future, and our doctors use various tools and education to support clients in managing their heart health for years or even decades. One of our favorite additions to a heart-healthy routine is incorporating herbs or targeted supplements alongside diet and lifestyle suggestions to support long-term cardiovascular health. There are several herbs to choose from, each with a unique role in supporting heart health. Here are some of our favorite herbs to choose from and why we may choose each one:

Herbs For Better Heart Health

Hawthorn berry (Crataegus spp). People often use hawthorn, a classic European cardiotonic, as an herbal preparation to actively support their cardiovascular system. Most notably, hawthorn works on dilating coronary arteries and helping the cells within cardiac muscles, reducing pressure and supporting the endothelium. Most hypertension medications can interact with hawthorn berry, and it is advisable to avoid using it when a client is currently taking statin or other cardioactive drugs. We often use this herb in solid extract or phytocapsule form.  

Linden leaf & flower (Tilia spp.) This is considered a “hypotensive” (blood pressure lowering) herb with an affinity for calming the nervous system associated with mild stress. It is gentle, uplifting, and beneficial as a tea infusion or combined with your favorite herbs for relaxing the mind and body, such as chamomile, tulsi, or lavender. When you sip on this beautiful tea, you can enjoy its delicate fruity and floral taste. 

Garlic (Allium spp.) You probably already have this powerhouse of an herb in your kitchen, and it is one of our favorites to incorporate into the daily diet for cholesterol and heart health support. Garlic has been shown to reduce LDL and total cholesterol levels and, like Linden, is considered a mild hypotensive. We like adding fresh, crushed garlic to most meals throughout the week for this effect.  

Assessing Vitamins and Nutrients for Cardiovascular Support

Research shows that many individuals with cardiac concerns lack specific nutrients and vitamins. This can occur over time due to activity level and, in some cases, from particular medications, injury, or surgery. The heart requires specific fuel for adequate function, including B vitamins, Vitamin D, CoQ10, iron, and electrolytes such as magnesium, potassium, sodium, and calcium. It may be necessary to assess an individual’s heart for specific proteins and essential fatty acids that can help to nourish it. Assessing vitamin, mineral, and crucial fatty levels is extremely useful when someone has cardiovascular risk or damage.

In some cases, low or high levels could put one at risk for cardiovascular vulnerability; thus, we want balance. Overall, we recommend assessing iron, ferritin, B12, folate, Vitamin D, total protein, and electrolytes as a starting place. If your vitamin levels are low, you may need to adjust your diet or take supplements. However, determining the appropriate dosage will depend on your medical history and lifestyle.

Approaching Each Case Individually

Holistic approaches can be effective in managing cardiovascular issues that can have varying symptoms. To manage hypertension, it is important to address various factors such as diet, lifestyle, stress, genetics, and herbal remedies. There are two types of hypertension: primary hypertension and secondary hypertension. Primary hypertension refers to high blood pressure with no apparent cause. While secondary hypertension is caused by an underlying pathology, such as kidney disease or endocrine imbalance. It is important to note that clients with secondary hypertension should be under the continuing care of their doctor.

It’s important to use multiple methods to support cardiovascular health and protect against high blood pressure. Herbal and nutrient approaches can support the epithelium, the inner lining of heart vessels. With each case, our NDs look for the underlying cause of what is potentiating the blood flow. This will help us choose a plan wisely and more precisely for the underlying cause of the problem.

If you have questions or concerns regarding your heart health and seek personalized support, consider making an appointment with one of our naturopathic doctors today.

When February arrives, we celebrate the return of the sun and the care and keeping of our emotional hearts through glittery red and pink hearts and streamers. However, amidst all the festivities, we often overlook the significance of heart health. This is a perfect time to remember the importance of caring for our physical hearts and showing them love. The CDC reports that cardiovascular disease is the leading cause of death in men and women in the US and is a significant health issue globally. Cardiovascular disease costs the US healthcare system more than $200 billion per year. This highlights the importance of a robust preventive approach through patient education. At Richmond Natural Medicine, we see many patients with common diagnoses such as high blood pressure, coronary artery disease, and high cholesterol. Our practitioners take a holistic approach to managing and treating these conditions. We focus on patient education, diet, and lifestyle recommendations, and personalized therapeutic suggestions that can work seamlessly with conventional care when needed.

Read More: Naturopathic Approach to Cardiovascular Health

Cardiovascular Health at Every Age

20s and 30s – Stay active and healthy with daily exercise, a vegetable and phytonutrient-rich diet, and maintain your annual visit to your primary care doctor to assess your blood work each year. We strongly encourage adopting a Mediterranean-style diet as a long-term approach to support heart health through healthy eating. It incorporates healthy fats, a variety of protein sources, whole grains, and plenty of fresh fruits and veggies. To maintain a healthy cardiovascular system, experts strongly recommend that you engage in group sports. They also advise taking long walks, swimming, and hiking to strengthen your bones and muscles. At the same time, it incorporates healthy fats, a variety of protein sources, whole grains, and plenty of fresh fruits and veggies. To maintain a healthy cardiovascular system and strengthen your bones and muscles, experts strongly recommend that you engage in group sports, take long walks, swim, and hike. Finally, avoid smoking and vaping, as this is a leading contributor to cardiovascular disease. 

40s – This is a time to assess your daily and weekly habits while continuing to track your annual blood work each year. 

• Monitor your total cholesterol levels and blood pressure regularly.
• Manage stress through counseling or holistic support.
• Watch your weight as metabolism and weight management can change in your 40s.
• Stay active with daily exercise, including weight training.
• Seek guidance from a qualified nutritionist for a heart-healthy diet.

50s to 70s

50s—Similar to your 40s, pay attention to any new sensations or symptoms you experience in any area. Don’t brush off any symptoms of sleep disturbance, overall sluggishness, heart arrhythmias or palpitations, or hormonal changes. Maintain the good habits you put in place in previous years, and as always, pay attention to your stress levels, maintain your exercise habits, and eat a colorful, phytonutrient-rich diet. 

The 60s- 70s – At this time, other conditions may arise that need to be addressed and cared for while making necessary adjustments to your lifestyle, supplement needs, and overall diet. As directed by your care team, do your best to maintain movement and exercise daily through weight training, walks, swimming or group classes. Stress management and mental health support are always encouraged to keep a strong mind and body. At the same time, nutrient needs may need to be assessed individually for any deficiencies or extra needs. Work closely with your naturopathic doctor, nutritionist, or primary care team to get the personalized support you need. 

How can naturopathic medicine be used alongside conventional treatment?

When cardiovascular disease is already present, naturopathic medicine can provide support before and after surgery, during cardiac rehabilitation, and in the following years to prevent a future event. Your team can guide you regarding appropriate exercise and incorporating a heart-healthy diet in real life. Some popular diets are not heart-friendly; genetics may also affect cholesterol management. Naturopathic therapies are useful when an individual’s blood pressure is not well-controlled on pharmaceuticals, managing early kidney disease resulting from hypertension or diabetes, and providing natural medicines if prescription medications are not well-tolerated.

For Cardiovascular Health, Prevention is Key

For healthy individuals, there is nothing better than exercise for prevention. High-intensity interval training on a bicycle, treadmill, or elliptical is very efficient. Even yoga or meditation to calm the nervous system can be useful for cardiac health. Paying attention to your overall diet is essential for heart health and cholesterol management, and having your yearly physical with your primary care provider should be a priority. If time and conditioning are challenging, start where you are; walking is awesome!

Read More: CDC Prevents Heart Disease

If you seek support with cardiovascular health and would like to incorporate functional and naturopathic medicine principles into your health plan. Request an appointment or call our office for more information at (804) 977-2634.

Attention Deficit Hyperactivity Disorder (ADHD) is reported to affect approximately 4.4% of adults ages 18-44 in the US. Doctors commonly diagnose ADHD in childhood, with a diagnosis given to approximately 11% of children aged 6-17. Of those diagnosed, less than half will experience symptoms that continue into adulthood (1). Symptoms of ADHD may include difficulty staying focused, being easily distracted, hyperactivity, impulsivity, lack of attention to detail, and forgetfulness. These symptoms, while experienced at some point by every one of us, can excessively negatively impact the quality of life and social interactions of those with ADHD. These symptoms can affect relationships, jobs, education, and overall mental health over the years into adulthood. A naturopathic approach looks beyond the diagnosis- seeking to support the unique individual with ADHD. The goal is to reduce ADHD symptoms as a result of enhancing one’s overall level of health and to find the underlying causes.

Read More: Naturopathic Approach to Children with ADHD

Like many imbalances, ADHD may occur from a variety of inputs, and more research is being done today to look into contributing factors. Along with a potential genetic component, environmental and psycho-social factors can play a role, including overall stress, diet, blood sugar regulation, cortisol, lifestyle, intergenerational imprints, and social environments (2). Addressing these issues takes time and individual questioning to gather past and current lifestyle factors and history of symptoms. Your naturopathic doctor will look into all of these areas and potentially suggest supportive remedies including nutrients, homeopathics, herbal teas or tinctures, and/or diet and lifestyle changes. Some of these can include:

Diet and lifestyle changes

1. Food intolerances: Sometimes, a person’s diet contains food that does not break down well. This can result in added stress on the body and show up in various ways, including gastrointestinal inflammation and mental or emotional difficulties. Food intolerances can also impact neurological and endocrine function. Thus, identifying and removing food intolerances is important in addressing ADHD in adults.
2. Whole-foods-based diet: Aiming for adequate protein three times daily and plenty of fruits and vegetables is key. Whole grains and healthy fats are also important to fuel brain health. Regular protein consumption helps to balance blood sugar levels and makes reducing sugar intake easier.
3. Sleep: The benefits of establishing a routine that ensures proper sleep quantity and quality are incredible. Sleep hygiene involves reducing screen time 30-60 minutes before bed and ensuring the bedroom is cool and completely dark. Electronics and lights can adversely affect those with ADHD. If there’s difficulty falling or staying asleep, certain herbs, homeopathic remedies, and nutrients may be indicated.

The Role of Naturopathic Medicine

Naturopathic modalities can be used concurrently with conventional medicine and may reduce the need for medication. Naturopathic care plans often include diet and lifestyle changes, herbal teas or tinctures, nutrient supplementation, and homeopathic remedies. Understanding how each individual is experiencing their ADHD symptoms and discovering what’s most limiting for them is important in the naturopathic approach. Often, naturopathic doctors look at gastrointestinal health, endocrine function, liver detoxification pathways, and the nervous system when working with ADHD. In selecting therapies, it’s important to consider how ADHD affects a person’s mental and emotional state in addition to their physical body.

There is not a single ADHD protocol that’s right for every person with ADHD. Understanding which organ systems need the most support and restoring optimal function in these places is important. These pieces are combined when building a comprehensive naturopathic care plan. If you or a family member have questions or concerns about ADHD support, please contact Richmond Natural Medicine and speak with one of our Naturopathic Doctors. 

References: 

1. National Institutes of Mental Health: Attention-Deficit/Hyperactivity Disorder 
2. National Institutes of Health: ADHD Fact

Bone broths and Bieler (vegetarian) broths have found their way onto mainstream grocery store shelves and top wellness and dietary trends lists. Although these broths have been used for generations in dozens of cultures, bone and Bieler broth popularity is perhaps one of the most foundational and simple nutritional remedies that we can easily incorporate into our own kitchens and weekly batch-prep routines. Here are a few of the benefits of consuming bone broth and Bieler broth regularly:

• Rich in nutrients and easy to digest, bone and Bieler broths support overall immune function and can gradually support recovery during and after illness. 
• Bieler broth can help to alkalize the body and can be used during a gentle detoxification process to support liver and gallbladder health. 
• Unlike a juice fast or cleanse, Bieler broth contains essential fiber along with nutrients to encourage healthy bowel function. 
• Bone broth is moderately gelatinous and easily digestible making it a therapeutic and nourishing input for those with impaired digestion and absorption while enhancing overall gastrointestinal function.  
• Bone broth contains collagen, a protein that supports healthy joint function and skin health. 

Read More: The Benefits of Medicinal Mushrooms

Bone Broth Recipe:

Bone broth is a very forgiving and flexible recipe, and you can use many different ingredients based on what you have on hand. The foundational input here is of course bones, and the other ingredients can be optional: 

• The bones of 1 chicken carcass (saved from a roast chicken) including legs, wings, and neck OR beef bones 
• Optional: shiitake mushrooms, 3-4 garlic cloves, bay leaf, rosemary sprig, 1-2 full celery stalks
• Add to a large pot or dutch oven and cover generously with filtered water 
• Add a pinch of sea salt to season
• Add 1 tablespoon apple cider vinegar (this acidity helps to break down the collagen in the bones)
• Bring to a boil, then reduce to a low simmer. Cover, and let simmer for 10 hours. 
• The liquid will reduce significantly as the flavor enhances and the collagen is extracted. 
• Strain the liquid and store it in airtight, glass containers in the refrigerator or freezer. 

Bieler Broth Recipe

1 large zucchini, chopped

2 cups green beans (fresh or frozen)

3-4 celery stalks, chopped

1 cup chopped parsley

Pinch of sea salt

Squeeze of lemon juice

1 tablespoon ghee (can omit if prefer vegan option and add miso or seaweed towards the end)

Place the zucchini, green beans, celery, and ghee in a partially covered saucepan and cover with about 4-5 cups of filtered water. Let simmer together until the vegetables are soft, about 20 minutes. Add in the parsley, and use an immersion blender to blend the soup into a pure, or add the ingredients to a blender and blend until just smooth. Add in the lemon, and blend once more about 10 seconds. Enjoy immediately, or store in the refrigerator in a glass container. 

Many people have a cupboard full of supplements that have been accumulated over the months or even years. The supplements might have been acquired due to recommendations from a practitioner; social media mentions targeted advertisements, or seasonal fads. It’s easy to get carried away with acquiring supplements, but often, people cannot remember why they started taking a particular supplement in the first place. If you’re one of those people with a kitchen cabinet full of half-used supplements, it might be time to learn how to do a supplement audit at home to assess whether these supplements are still necessary for your wellness routine.

Here are the steps to do a supplement audit at home:

Step 1: Take out all your supplements and place them on a counter or table in front of you.

Step 2: Pick up each supplement individually and ask yourself, “Why am I taking this supplement?” If you have a clear answer and a current reason for continuing the supplement, place it in a separate pile. If you can’t remember why you were taking the supplement or haven’t been taking it routinely for a specific reason, place it in another pile.

Step 3: In the pile of “currently taking for good reasons,” check the expiration date of each supplement. If any expired, dispose of the contents and recycle the bottle. Make a list of these supplements to replace if necessary.

Step 4: As you sort through the pile of supplements that you are currently taking for good reason and that have not yet expired, ask yourself if you have been taking any of them for more than a year. If the answer is yes, it may be time to reassess the need for the supplement or make an appointment with your prescribing provider to ensure it’s still applicable to your current state of health or if you need to discontinue or change the dose.

Supplements should change as your health changes. Make sure to update your supplement protocol as your health status changes yearly or season to season if needed.

Step 5: If you have been taking a supplement consistently for six months or more, ask yourself if you have seen or felt any benefit from it since you started. If you answered no, please write it down and consult your prescribing nutritionist or physician to follow up on any relevant lab work or to confirm whether it is still appropriate to continue taking the medication for the original reasons given.

Step 6: In the pile of “I can’t remember why I started taking this supplement,” check the expiration date of each supplement. It’s important to properly dispose of the contents and recycle the bottle if any of your supplements have expired. Please take a moment to consider whether you have any valid reasons to continue taking supplements that have not expired. If you do, make a note of it and check with your healthcare provider. If you don’t have a valid reason, it’s likely that you can remove that supplement from your collection.

Finally, with the remaining supplements, you can bring them to your ND at Richmond Natural Medicine and double-check if they still apply to your current state of health. Naturopathic doctors are here to tailor your health routine to your current state of health and future health goals. Getting a second set of professional eyes on your supplement routine might be helpful to keep them therapeutically hopeful and financially sensible to your lifestyle and budget.