Thyroid imbalances are a growing health problem in the US, with an estimated 12% of people in the US developing a thyroid condition in their lifetime. We see many people at Richmond Natural Medicine with both suspected and diagnosed thyroid concerns. As one of the more common endocrine imbalances, there is a lot to dig into regarding symptoms, health history, lifestyle, and sometimes when you suspect you have a thyroid imbalance; it may be something else entirely! Below we have summarized a few things to consider if you’re wondering about your thyroid health. 

What is the thyroid, and what does it do?

The thyroid gland is a small butterfly-shaped gland in the front of the neck and is an integral part of our complicated endocrine system. It plays a role in regulating our metabolism, controlling our body temperature, and supporting the balance of other hormones throughout our body. It is affected by things such as stress (acute and chronic), our sleep cycle, our environments, our diet, and also our genetic predisposition. Common thyroid conditions include hyperthyroidism (overactive thyroid), hypothyroidism (under-active thyroid), and Hashimoto’s thyroiditis (an autoimmune condition that impacts the thyroid gland). The thyroid influences every tissue and organ system in the body and when there is a thyroid imbalance it can cause body-wide symptoms. In any thyroid case, it is important to assess the root cause of the imbalance and determine appropriate short and long-term solutions.

Read More: 4 Things You Never Knew Your Thyroid Did For You

Symptoms that may indicate thyroid imbalance:

Being aware of symptoms of a thyroid imbalance is important however many symptoms associated with a thyroid imbalance are also symptoms of other imbalances as well. So do not automatically assume if you are presenting with one or several of these symptoms that they are related to a thyroid imbalance. The health of your thyroid can be assessed by way of your symptoms, applicable lab work and your health history to help determine if your symptoms are rooted in a thyroid imbalance. Below you will find a general summary of certain symptoms that are related to hypothyroidism and hyperthyroidism.

Do you feel that we should take the below information and make it look like an actual table for ease?

If you are experiencing any of these symptoms, write them down and keep track of them. Present these to your Primary Care and your other providers including your Naturopathic Doctor so they are aware of your symptoms. 

Support  for thyroid imbalance:

Treatment is highly dependent on the signs and symptoms that exist, lab values, possible onset of the thyroid concern and further work-up of other potential endocrine issues. Your Naturopathic Doctor can evaluate your whole picture to address the root cause of your thyroid imbalance. Every case is different and an individualized approach is imperative to healing. If you are experiencing thyroid imbalance or other endocrine dysfunction, reach out to discover our approach to thyroid wellness at Richmond Natural Medicine. We work collaboratively with your other medical providers andl offer natural solutions that support you and your body to regain balance. You can schedule an appointment by calling (804) 977-2634  

References: 

1. The American Thyroid Association

Over the past several years, wildfires have impacted millions of people around the world, and these environmental disasters are impacting air quality in cities thousands of miles away. Wildfire smoke, along with general air pollution, high pollen count, and environmental allergies can have a compounding negative effect on our overall health, especially for those with compromised lung function or asthma. For many of us, poor air quality is something that we live with and manage on a regular basis, due to living in urban areas that are close in proximity to our jobs, friends, and family. However, with some of the recent wildfires in Canada and Washington State, many areas have been impacted including urban and rural locations. Below are some of our tips for managing poor air quality by taking a realistic and natural approach:

Read More: Ten Tips to Protect Yourself from Unhealthy Air

1. Invest in an air purifier for your home and work environment. These can make a huge difference, especially in your bedrooms or areas you are spending long periods of time.
2. When the air quality index in your area is very poor or toxic, always stay indoors, keep your window closed, air conditioning on, and air purifiers running. Do not exercise outdoors during these times. 
3. Avoid frying foods in your home, as this increases indoor smoke.
4. Stay well hydrated. For most people, the typical recommendation is half your weight in fluid ounces.
5. Consider saline rinses for nasal passages and to assist with removing or flushing particulates from mucus membranes.
6. Avoiding your food intolerances even more strictly as well as avoiding sugar and alcohol, as this can increase the load and demand on your body.
7. Consider hydrotherapy or ending your shower on cooler water for the last 20 seconds to assist with flushing histamines and other metabolites that may have accumulated from exposures. 
8. Adding in bronchial supportive herbs may be an option to consider incorporating into your daily routine. Some of our favorites are mullein leaf, thyme, nettles, eucalyptus, and peppermint. These make wonderful teas or herbal syrups, and we also include a recipe for herbal bronchial steam below. You can enjoy this steam daily for continued support.
9. For those individuals that are in direct pathways of wildfires wearing an N95 mask or respirator may also provide some benefit to filtering out poor air quality particles, however, it does not filter out other pollutants such as carbon monoxide or nitrogen dioxide. 

Read More: Herbal Steam for Bronchial Wellness

If you are having a difficult time managing your health with poor air quality, our naturopathic doctors can provide personalized support and recommendations for you. Whether it is holistic support for asthma, bronchial wellness, or general immune health, our RNM practitioners will take a comprehensive and holistic approach to your health and lifestyle. 

Celiac disease is a chronic autoimmune digestive disorder where the ingestion of gluten damages the small intestines. It is estimated to affect 1 in 100 people worldwide, but approximately only about 30% are properly diagnosed (1). Most people with Celiac disease have lived with this condition for years – often undiagnosed and unaware of their specific dietary (gluten) triggers. Although Celiac symptoms are primarily in the small intestine, this is considered a “multisystem disorder”, meaning numerous organ systems can be affected by this over time. People with Celiac may experience severe pain, diarrhea, bloating, and gas that may feel debilitating, along with fatigue, headaches, anemia, osteoporosis, or malnutrition. 

What is the treatment?

Currently, the primary therapy for Celiac disease is a strict gluten-free diet. Nowadays this is much easier to recognize, and “gluten-free” labels can be easily spotted on packaged foods and menu items. Paying attention to your food labels and familiarizing yourself with all the different forms of wheat and where it is commonly hidden is hugely beneficial. It is important to remember that not all grains contain gluten, and familiarizing yourself with several types of grains is helpful when transitioning to a gluten-free diet. 

Examples of gluten-containing grains include: 

• Wheat
• Barley
• Rye
• Couscous
• Spelt
• Semolina
• Durum
• Malt
• Brewer’s yeast
• Farro
• Wheat bran
• Wheat germ

For a complete list of all gluten-containing grains and wheat derivatives, visit the Celiac.org reference page. Keep in mind common food ingredients such as soy sauce, gravies, sauces, seasoning mixes, and frozen meals will often contain sources of gluten. Always check your labels!

Read more: Transitioning to a Gluten-Free Diet

What is the Naturopathic Approach to Celiac Disease?

If you have been diagnosed with Celiac, your doctor will likely have taken a thorough health history, assessed your symptoms, inquired into your diet, and your family medical history. They may recommend blood tests to assess for antibodies to gluten – as people with Celiac disease will have a higher number of these antibodies in their blood. You may also have lab testing for anemia, or biopsy a small section of the small intestine to look for damage to the villi. It is vital to get a diagnosis as a lack of a diagnosis can lead to severe health consequences. Additionally, your Naturopathic Doctor will dive deeper into your lifestyle, diet, and overall health. Certain supplements or foods may be recommended to speed up the healing process or assist with the assimilation and digestion of nutrients and vitamins. Identifying if there is a lack or deficiency of nutrients or vitamins may also be important after a diagnosis of Celiac. Many nutrients and vitamins serve as key contributors to repairing tissues and assisting with health and growth after damage has occurred.

They will often request that you keep a food and symptoms journal to review in follow-up appointments. If you have been suffering from digestive imbalance for several years, it is likely your ability to digest other foods has become compromised as well, with many people sharing a very long list of foods they can not consume. The Naturopathic approach for working with Celiac disease takes time as the goal is to replenish the body after exposure to gluten, meaning,  long-term goals of digestive balance may take 1-3 years which again is dependent upon reparative mechanisms. Gluten will be removed from your diet, and your naturopathic doctor will work with you to provide a nutrition plan with plenty of substitutions and gut-healing foods while also focusing on repair. Diet, along with lifestyle shifts and supplements when appropriate, are all part of the long-term approach to Celiac disease through a Naturopathic lens. 

Lyme disease is one of the fastest-growing public health concerns in the US, with approximately 30,000 cases reported by state health departments annually, and it is continually increasing. 

What is Lyme Disease?

Lyme disease (most commonly from Borrelia burgdorferi, miyamotoi, hermsii and turicatae) are complex organisms that are transmitted to humans and animals via a tick bite. It has only been under extensive study and clinical examination within the past 25 years as the number of those diagnosed with this disease increases every year. However, the actual numbers of cases remain underreported, meaning that there are more individuals who have Lyme disease without knowing it. This is because Lyme disease can be easily disguised as other illnesses. The most concentrated population of those diagnosed with Lyme disease is in the Northeastern region of the US, however, every state has reported cases of Lyme disease. All along the East Coast, we find thousands of chronic cases of Lyme disease. 

Read More: Naturopathic Care for Chronic Infections

Reasons for the Spread of Lyme Disease

• Increase in tick populations
• Decrease in natural habitats of tick-carrying animals (deer in particular)
• Climate changes (potentially)
• Epigenetics

Common Symptoms of Lyme Disease

• Acute immune response: For some people, they may present with a fever or chills while the immune system and the inflammatory response initially respond to the pathogen.
• Red, inflamed area on the tick bite, surrounded by what some term a “bulls-eye” rash that may spread.
• Systemic or Chronic Inflammation: Lyme can affect the nervous system causing severe headaches along with joint and neck pain. It can also cause pain in tendons, muscles, and bones, resulting in loss of muscle tone in facial muscles (facial palsy), cause heart arrhythmias and rapid heartbeat (known as Lyme carditis), and in severe cases cause inflammation in the brain and spinal cord.
• Connective Tissue and Neurological Degradation: Decreased muscle capacity, weakness, muscle weakness, hearing loss, facial palsy, burning pains, soreness or aching, and problems with memory.
• Cardiovascular: People with chronic Lyme seem to have poor blood circulation resulting in poor blood flow to the extremities (cold hands and feet). There may also be symptoms of heart arrhythmias and rapid heartbeat (known as Lyme carditis).
• Exercise intolerance
• Increase food sensitivities/allergies

This is not a complete list of all symptoms associated with Lyme disease. There can be many others that mimic symptoms from other illnesses, some that can be dormant for years at a time.

How Can Naturopathic Medicine Help with Lyme Disease?

Areas of Specific Support

• Systemic inflammation caused by the upregulation of the immune system
• Connective tissue support
• Neurological support
• Cardiovascular symptoms
• Chronic pain symptoms
• Identifying and managing any co-infections
• Sleep and pain support

Some people do best with a combined Lyme regimen of pharmaceuticals and botanical medicine + nutrition support. Sometimes preparing and stabilizing a person with Lyme is first required before any specific Lyme protocols are initiated. This is because some people can get far worse if their body is in a depleted state. Many struggle with proper detoxification such as phase I and phase II detoxification and this must be improved first. Thus, identifying what is best for you as an individual is imperative. 

If you suspect the presence of Lyme but have not yet been tested, your ND may recommend the Western Blot test to start which has the lowest rate of false-negative results (but it is still possible for false negatives to occur). There is no perfect testing for Lyme but there have been some advances and certain companies that we feel do a better job with their testing than others. Supplemental and botanical formulas may be recommended to support areas of specific need, including the central nervous system, connective tissue, immune system, gut and digestion, cardiovascular, inflammation pathways, and pain management.

Often, the symptoms of Lyme disease shift and change, and your ND may want to see you routinely, perhaps twice per month depending on the level of discomfort you are experiencing, to continually check on your health. When you have an active or chronic diagnosis of Lyme disease, the bacteria can be so variable that different support may be needed at different times. In fact, there can be seasonal and hormonal shifts that can improve or exacerbate one’s Lyme disease. Thus, we will work with you if you have seen seasonal or endocrine trends like this in the past.

Read More: The Naturopathic approach to Lyme Disease

If you or a family member suspect the presence of Lyme disease, or have an active or even chronic diagnosis of Lyme disease, and are looking for comprehensive, holistic support, consider scheduling an appointment with one of our naturopathic doctors at Richmond Natural Medicine by calling our office at 804-977-2634 or filling out an Appointment Request Form here.

We all know how important it is to stay hydrated in the warmer seasons by drinking enough water throughout the day, and the next step to enhancing your overall hydration; is making sure your electrolyte balance is optimal too. We obtain electrolytes from the foods we eat, and we lose them through sweating or dehydration. You may be familiar with “sports drinks” that contain electrolytes, and that’s precisely why folks consume these – to replenish the electrolytes and hydration lost through high-intensity movement, a dehydrating illness, or just as a preventative to rapid dehydration if they’re outdoors on a hot day. In warmer months, we may become deficient in electrolytes more quickly due to excessive sweating, but we always need an optimal amount of electrolytes no matter the weather

Read More: The Importance of Staying Hydrated 

What are electrolytes?

Electrolytes are the collective term for a group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help to regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. If we are eating a diet rich in these minerals, it is unlikely that we need to supplement with these regularly, however, extra electrolytes are helpful if we’re sweating throughout the day, increasing our exercise, or suffering from an illness that causes diarrhea or excessive dehydration or even if we have an autonomic nervous system illness. Overall, these minerals are essential for balance throughout our body, and we’ll notice quickly if they’re depleted.

Symptoms of electrolyte depletion

• Fatigue or lethargy
• Headache
• Muscle weakness or cramps
• Spasms
• Dizziness 
• Tingling or numbness 
• Irregular heartbeats

How to Replenish Electrolytes 

Extra electrolytes are a great thing to have on hand when traveling in case of illness or to keep with you on hikes or outdoor activities. We typically recommend electrolyte powders without extra added sugars, artificial colors, or flavors. You can add these to water and drink throughout a hot or active day to support hydration and stamina or drink afterward if you’re feeling fatigued or dehydrated. Some brands to try include Ultima, Nuun, or Thorne. 

You can also make your own electrolyte drink! Here’s what you’ll need:

• 2 cups of water 
• ½ cup orange or grapefruit juice
• ¼ cup fresh lemon juice
• Pinch of Himalayan pink salt or Celtic sea salt
• 2 teaspoons raw honey or maple syrup 

Add all of the ingredients to a bottle and mix well.

Tending to our mental health is just as important as tending to our physical health, and seeking help and support when needed is crucial to taking care of ourselves. Mental health can fluctuate throughout our lives, and – much like physical ailments – is impacted by our work, families, living situations, diet, community, and stress. When we talk about “mental health awareness”, this helps to reduce the unnecessary and outdated stigma around mental health conditions that millions of people carry with them (often silently and untreated) throughout many years. For most people, at least once in their lifetime, they need mental health support, and fortunately, the accessibility and number of options are growing daily.

In the US alone, it is estimated that one in five adults (over 57 million people) live with a mental illness. This can range in severity from subtle behavioral and emotional disorders to something more debilitating or even fatal. Many things contribute to the onset and severity of mental health conditions including lifestyle and genetics, and the presentation of mental health struggles can vary widely. Just because someone “looks fine” does not make mental health issues any less present.

Read More: Daily Practices to Support Mental Health

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

• Light therapy (especially helpful in the winter months)

• Supplementation with vitamin D (once you have assessed your current vitamin D levels)

• Stress management practices such as yoga, meditation, journaling, and mindfulness

• Pet therapy

• Spending time outside and experiencing nature connection each day

• Maintain a healthy diet. Generally, the Mediterranean diet is an excellent one to follow for gut health and mental health support.

• Daily exercise such as walking, swimming, running, yoga, and stretching

An important first step is starting the conversation. This can be with your doctor, a loved one, or a close friend. If you find yourself struggling with mood or behavior challenges or feeling like your mental health could use some extra tending, consider making an appointment with one of our naturopathic doctors. They will have an in-depth discussion with you to review your health history, diet, lifestyle practices, stressors, sleep, and any relevant lab work to help support you in your individual needs. They may also be a great resource for referrals to local therapists or licensed mental health counselors. Don’t hesitate to seek help or ask questions if you feel that you need support maintaining your mental health at any time. The staff and practitioners at Richmond Natural Medicine are available to help and guide you to find a solution that works for you.

Spring can be a challenging season for those suffering from seasonal allergies. The onset of environmental allergies is high as flowers, trees, and grasses are coming back to life, and we are also getting outside more and more as the weather warms. It is not uncommon for adults to develop seasonal allergies to pollen, grasses, or other environmental triggers throughout their lifetime, often changing from location to location. Some cities are far less prone to heavy seasonal allergies than others, and some seasons even in moderate climates may be unpredictably rough for spring allergies. In fact, Richmond, VA has been named one of the top 5 most challenging cities to live in for seasonal allergies. 

Allergies are essentially the response of a reactive and unbalanced immune system which, sensing an “invader,” goes into overdrive trying to destroy it. The reason we end up with allergy symptoms, like a runny nose and itchy watery eyes is usually due to high levels of histamine in the body. Histamine is released from immune cells that try to protect the body from foreign invaders. When our allergy response is high, our immune system is also operating on a heightened level which is fatiguing for the body to deal with on a daily basis. 

To improve our response to allergies, we must first “stabilize” these immune cells so they are not so quick to release histamine. In addition, we can work to balance the immune system as a whole, so the body is less reactive and more able to tolerate exposure to allergens without having a negative response

While these responses are heightened, we want to actively try to reduce excess inflammation or stress in our bodies. One way to do this is by paying attention to our daily diets. Avoid your known food sensitivities to reduce inflammation especially during the high pollen season. Some common aggravating foods when it comes to allergies include dairy, wheat, chocolate, egg, soy, citrus, peanut, pork, trans-fats, and chemical additives. Aim to eat whole, fresh foods like organic produce and high-quality proteins and fats each day. Make sure you stay hydrated by drinking plenty of water as well.

Read More: Benefits of Air Purifiers in Spring

Thinking Ahead: Practicing Allergy Prevention

Prevention is one of the foundational principles of Naturopathic Medicine. We work with nutrition, lifestyle, stress management, and mindfulness to predict and address certain health challenges. When it comes to allergy prevention, your naturopathic doctor may suggest some of these options:

Include an air purifier in your home, office, and/or bedroom. These can make a dramatic difference in your response to spring allergies when your home is a refuge from the outdoors during peak allergy times. 

Add flavonoid-rich foods (known as ‘bioflavonoids’), such as quercetin, which are the compounds rich in color that are found in certain fruits and vegetables. They act as antioxidants and anti-inflammatory compounds in the body, helping to both mitigate damage from chronic inflammation and also preventing further inflammation. Quercetin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine released in the body), so for particularly helpful with seasonal allergies. For some people they may benefit from quercetin-rich foods include onions, apples, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry), and dark cherries. You can also supplement with quercetin – usually, 1500mg/day for adults is adequate.

Some individuals may also want to consider taking 1 teaspoon of raw, local honey every day throughout the year and/or a good amount of the herb nettles (as a tea or freeze-dried in capsules) during problem months, or for at least 1 month prior to allergy season to prevent or reduce the onset of allergic symptoms. Each person is different and thus the approach may need to be even more person specific. 

Read More: Top 4 Herbs for Allergy Relief 

Recipe: Overnight Nettle Infusion

Take a 1-pint mason jar and add 4 tablespoons of dried nettle leaves. Cover with room temperature filtered water and fill to the brim of the jar. Seal with a tight-fitting lid and give it a good shake. Let sit overnight to infuse. In the morning, strain out the nettle and sip throughout the day for allergy support. Add a squeeze of lemon or a bit of honey to taste.

To get personalized recommendations for your seasonal allergies, request an appointment with one of our naturopathic doctors. There is no single way to support allergies, find out what your body needs to get through peak allergy season. Call our office for more information or if you have questions, (804) 977-2634.

https://www.nbc12.com/2022/03/06/richmond-ranked-4th-most-challenging-city-live-seasonal-allergy-sufferers

Richmond Natural Medicine has been offering naturopathic care in Richmond VA and beyond for over 10 years. Our mission is to improve lives within the Richmond community using a holistic, evidenced-based model that provides comprehensive, individualized care through education, collaboration, transparency, integrity, and prevention. This approach is unique to naturopathic doctors, where their approach to health and daily wellness stems from a personalized interest in your whole person – your physical health, mental health, family health, environmental health, and preventative health. 

Unlike most Western medicine, which is disease or symptoms specific within a maze of referrals and specialists, naturopathic medicine looks to take a root cause approach, often working backward to determine how and why imbalance or disease came in the first place. 

Naturopathic Doctors 

A naturopathic doctor (ND) is an expert in natural medicine. NDs blend natural, non-toxic therapies with current advancements in the study of health and human systems, covering all aspects of family health from prenatal to geriatric care. They are committed to using cutting-edge medical knowledge and tools to resolve their clients’ health issues, all while maintaining the agility necessary to tailor health solutions unique to each individual client. 

Each state has its own licensing requirements for naturopathic doctors, and currently, Virginia is an “unlicensed state”. This means that naturopathic doctors can provide holistic care for you, however, they are not allowed to diagnose disease, prescribe medication, or provide physical exams. In licensed states, naturopathic doctors with an active license and an accredited degree in naturopathic medicine may perform these services. 

Learn more about Naturopathic Medicine at RNM

Your Naturopathic doctor can support you and your health without physical procedures, medications, or diagnosing by offering guidance and education on several factors:

• Custom botanical medicine including tinctures, provide appropriate and highest-quality supplementation if needed, and suggest homeopathic remedies in alignment with your current health needs. 
• Provide recommendations for supplementation
• Collaborate with all branches of medicine, referring patients to other practitioners for diagnosis or treatment when appropriate.
• Comprehensively reviewing your previous and current health history and lab work.
• Help you connect the dots of your symptoms, and answer questions about how or why things may be presenting. 
• Taking 1-2 hours to listen to your health concerns, provide feedback and education, and create a personalized care plan for short and long-term health goals. 
• Offer suggestions and guidance on proper nutrition, lifestyle, stress reduction, exercise, and mental health that can best support your overall health. 

Naturopathic Wellness & Prevention Services 

One of the things that make naturopathic medicine so special is you don’t need to be actively ill or diagnosed with a health condition to see a naturopathic doctor. They also specialize in general wellness and preventative care to support you in making optimal health decisions every day thus minimizing future health conditions. 

At Richmond Natural Medicine, one of our passions is to help you live a happy and healthy life that is sustainable and works for you. General wellness is all-encompassing because it requires looking at all of the unique factors that make you special. It is also important as a foundation because it paves the way for additional vitality and prevention. Some individuals don’t have a specific health concern, but rather their goal is to maximize their current health. This is what makes natural medicine different: we assess potential future vulnerabilities and also identify your strengths. General wellness through Naturopathic Medicine is one of the best ways to practice preventative medicine for a bright and healthy future

Read More: Perks of a Naturopathic Wellness Visit

Reducing or avoiding sugar in your diet is not an easy task. In the US, the majority of processed and packaged food products you find in a grocery store will have added sugars, and it is not always easy to spot. The recommended daily allowance (RDA) for sugar is approximately 25-30 grams or less per day. The American Heart Association predicts that the average person is eating more than triple the RDA of sugar on a daily basis. 

This is very easy to do when popular beverages are loaded with added sugars. Things like sports drinks, coffees, sodas, and teas are easy and quick ways to load up on sugar for the day (some coffee drinks from Starbucks or an extra large iced tea can have much more than 25 grams of sugar alone). Then include common food items like pasta sauces, frozen meals, breads, cereals, peanut butters, and fruit jams, any after-meal desserts, or midday granola bars – we can see how fast this adds up!

Why Should You Watch Your Sugar Intake?

Many major health issues including obesity, diabetes, metabolic syndrome, and heart disease have been linked to the consumption of processed foods and the added sugars found within them. Processed sugar causes blood sugar dysregulation, glucose imbalance, and hyperactivity in both youths and adults. Sugar is a highly addictive food, and the food industry knows this. The profit makers of the food industry are rarely on the same team as public health officials and health care practitioners. Because of these misaligned institutional priorities, it’s important to pay close attention to food labels and to make an intentional effort to reduce sugar intake below the recommended daily intake of 30 grams per day. 

Read More: A Guide to Food-Based Natural Sugars

How to Spot Hidden Sources of Sugar

Processed sugar has over 50 names that can be used interchangeably and this often leads to confusion or seemingly false information when reading a nutrition label. Here are some steps to take to pay attention to the sugar content of your foods:

• Look at the nutrition label. There is a line that states “sugars” and “added sugars”. This amount is only for the serving size of that product. Look at the serving size (at the top of the nutrition label). If the serving size is 1 cup of cereal, and you eat 2 cups, then you have consumed double the amount of listed sugar. 
• Look at the ingredient list. As a rule of thumb, any ingredient that ends in “ose” is a form of sugar or sugar alcohol. Examples include sucralose, fructose, and sucrose. 
  • Try to avoid any sugars that are artificial or highly processed. Check ingredient labels carefully and note all of the different names under which sugar appears. Stay away from these few examples of artificial and processed sugars: Truvia, Aspartame, Equal, Saccharin, Splenda, Sucralose, Sweet-n-Low, turbinado sugar, maltodextrin, dehydrated cane juice, high fructose corn syrup, and erythritol. 
• If something says “sugar-free” it does not necessarily mean it is free or artificial sweeteners. Again, look at the ingredient list and spot added ingredients such as aspartame, erythritol, or maltodextrin. 

Read More: Nutritionist Thoughts on Sugars & Sweeteners

You can replace added sugars with naturally occurring sugars that are minimally processed. Some examples include honey, fruit, maple syrup, molasses, coconut nectar, coconut sugar, dates, and date sugar. If you are making something sweet at home, try using these food-based forms of sugar in lower amounts, as this will gradually shift your taste buds back to tasting the normal sweetness of foods. It will take time to adjust, but over time will be a more sustainable and health-positive option. 

Learn More: How Sugar Affects the Brain

Having a hard time kicking the sugar addiction? Consider scheduling an appointment with Dr. Viktoriya Thompson, ND MSN. Dr. Thompson is a naturopathic doctor with additional training and expertise in nutrition through her Masters in Nutrition. Request an appointment on our website or call our office, (804) 977-2634.