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.

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. 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. Many of these birth control options have benefits but as no surprise they do come with side effects, nutrient, and mineral depletions, or simply don’t quite align with the current health or hormonal pattern of the individual, while some options may fit your needs perfectly. Gathering information about each choice can help you make an informed decision to either begin, shift or find other birth control options to match your unique needs. 

Potential side effects to be aware of with oral contraceptives:

• Hair loss
• Loss of libido
• Weight gain
• Fatigue
• PMS (including emotional ups and downs, headache, bloating or irregular periods). 
• Heavy menstrual bleeding and/or pelvic pain
• Depletion of essential nutrients including magnesium, B vitamins, folic acid & zinc

In some cases if this is occurring, you may not be the best candidate for oral contraceptives and thus you may need pharmacogenomic testing to determine the best drug therapy for you. Not everyone can metabolize or utilize oral contraceptives the same. Thus we need more tailored options for you as a person.Pharmacogenomic testing can help you discern this.

Read More: An Evidence-Based Update on Contraception

Questions to ask yourself or your providers before choosing or discontinuing birth control

• What are your goals? Is it an effective way to prevent pregnancy? To regulate or support hormone health? 
• What is the health of your current menstrual cycle? Are they regular, irregular, painful, or even excellent? How would you ideally like birth control to affect your menstrual cycles?
• What is the state of your relationship? Some birth control options are more full-proof than others, and the stability of your relationship may be a factor when choosing between long-term and short-term birth control options, or protection from sexually transmitted infections (STI’s). 
• What is the best option for your current health or health history? If you have a history of heart disease, weakened immune system or chronically high blood pressure hormonal birth control methods may not be the best option.  
• How long have you been on a birth control method, and what age did you begin? If your goal is to discontinue birth control, you may or may not have cycle irregularities or unexpected health symptoms post-birth control. Your provider can provide support for you in this process with anything that may arise. 

Read More: The Naturopathic Approach to Women’s Health

Did you know: Richmond, VA is consistently ranked in the top 15 worst cities for seasonal allergies by the Asthma & Allergy Foundation of America? It’s no wonder we see quite a large influx of people suffering from severe allergies beginning in the spring nearly every year!

You have probably seen an increase in indoor spaces using air filters or air purifiers during the pandemic, but did you know that incorporating one into your home can also be very beneficial for seasonal allergy support? If you suffer from environmental allergies, keeping your home and workspace as allergen-free as possible can greatly reduce the symptoms of seasonal allergies and may also be of benefit if you live in areas with a high air quality index. 

Air purifiers are small, usually, easily portable devices that filter and clean the air within a moderately sized room. Most small air purifiers filter both particles and gases, allowing them to clean pollutants from the air while eliminating odors as well. These can be placed in any room or office where allergens are present, or where you need to spend long hours either sleeping or working to improve the air quality around you. 

Benefits of Air Purifiers & Air Filtration for Allergies 

• Just as the name suggests, these help to purify the air of environmental allergens and pollutants, lessening environmental triggers that may cause symptoms such as itchy eyes, sore throat, sneezing, fatigue, or headaches. 
• Air purifiers can reduce dust, mold, airborne bacteria, and even pet dander from moderately sized spaces. 
• May improve sleep quality when kept in the bedroom. If your allergies keep you awake during the night, adding an air purifier to your sleeping space can clean and filter the air circulating in your bedroom.
• If you have a regularly used fireplace or wood stove, air purifiers can reduce the amount of smoke and ash throughout the home.

Read More: Combating Seasonal Allergies with Naturopathic Medicine

You can always talk to your naturopathic doctor regarding their suggestions for air purifiers, or look into Consumer Reports for comparing various brands available. Your naturopathic doctor may also give you personalized recommendations for reducing symptoms of allergies in your home or office to use in conjunction with air purifier support. 

At Richmond Natural Medicine, we provide care and education for a wide variety of women’s health issues, and one that we see fairly often is endometriosis. The World Health Organization (WHO) reports that endometriosis affects roughly 10% (190 million) of reproductive-age women and girls globally (1,2). Endometriosis is a disease where tissue similar to the lining of the uterus grows outside the uterus, causing chronic pain and/or infertility along with the development of scar tissue. Unfortunately, the symptoms associated with endometriosis are also symptoms associated with other imbalances, often leading to a long delay between the time painful symptoms develop and a confident diagnosis. 

Symptoms can start to occur at puberty due to the hormonal changes and onset of menstruation which can start to show as irregular or painful and heavy. Many young females have different and possibly irregular cycles at menarche (first period), so it will commonly take a few cycles to understand and observe true abnormalities to the menstrual cycle. Some women will deal with the period abnormalities for years and only when they are trying to conceive will they notice if fertility is an issue and that is when many diagnoses are made

Symptoms of Endometriosis:

• severe and chronic pelvic pain
• dysmenorrhea (severe and frequent menstrual cramps)
• dyspareunia (painful intercourse)
• dysuria (painful urination)
• abdominal bloating and nausea
• infertility 
• fatigue

Endometriosis is commonly an estrogen-dominant condition that presents with uterine lining tissue located on other organs outside of the uterus and has symptoms of heavy, painful menses and infertility. Diagnosis may include ultrasound and a minor surgical procedure called laparoscopy. Endometriosis can have a hereditary component making it more likely to occur if a family member on either side has had it.

The Naturopathic Approach to Endometriosis 

Naturopathic doctors will  look into the root of the concerns and not just the symptoms as they happen to present themselves. They may start with the basics of establishing a diet that promotes appropriate blood sugar control and insulin sensitivity. Starting by addressing diet and lifestyle can help to establish a strong framework on which they can stack improvements. This step isn’t always the same for everyone as we all have different nutrition needs, but the common goal is to reawaken your body’s response to food in order to support a more balanced hormonal picture.

The liver is one of the main organs that process hormones and with age and overloading on the liver (with medications, caffeine, alcohol, etc.), we have a more difficult time metabolizing hormones- especially when they are in excess within our bodies. This can lead to a worsening of symptoms including irregular cycles, hair loss, and acne. Naturopathic doctors can support liver pathways, commonly with supplements, herbs and nutrition suggestions, to promote good hormonal metabolism.

The main goals in endometriosis are to reduce inflammation, promote liver detox pathways, and decrease overall estrogen load.

A good starting point for reducing inflammation is, again, through diet and lifestyle because if the gut is inflamed and unhappy, it will start to show in other aspects of our health. There are many foods that can cause or worsen inflammation such as processed foods, trans fats, sugar, etc., and since symptoms of endometriosis tend to worsen with inflammation, it is important to eliminate those culprits to allow for healing of the gut and lessen symptoms such as pain, weight gain, or heavy periods.

Improving the liver’s detox pathways is important in helping to process high estrogen levels. A part of this is, of course, decreasing overall estrogenic activity, but also supporting the pathways through which estrogen is metabolized out of the body. Unfortunately, we are constantly surrounded by exogenous estrogens in our environment, food, and products, and making little lifestyle changes to avoid these pathways as best as we can help to support lowering your body’s overall estrogen load

If you are struggling with a diagnosis of endometriosis, or need support with hormone balance and women’s health, consider consulting with Dr. Viktoriya Thompson for a personalized approach to finding balance

References: 

1. Zondervan KT, Becker CM, Missmer SA. Endometriosis. N Engl J Med 2020; 382:1244-56
2. https://www.who.int/news-room/fact-sheets/detail/endometriosis

Skin health can be one of the more mysterious and frustrating health concerns we face throughout our lives. With inconsistent symptoms and a plethora of triggers, it can be hard to figure out what exactly is causing a skin condition and how to address it. Dermatology and management of skin health can be complicated, and very rarely are they just “skin deep”. Especially in seasons where allergic reactions are high (hello spring!), we see quite a few folks with seasonal skin issues. 

During the spring, skin issues like eczema, bumps, itchy skin, rashes, and general redness are worse with environmental triggers like pollen. If you notice that your skin feels extra irritated or inflamed this time of year, here are some spring tips for healthy skin:

Spring tips for healthy skin

• When outdoors, wear lightweight, long sleeve and long-pants clothing to reduce skin exposure to sun and irritants. 
• Add an air purifier to your home and keep windows closed if your allergies flare in the spring. 
• Drink plenty of water! Hydrating helps every detoxification pathway and supports skin health and elasticity. Nettle tea is also a gentle antihistamine that is wonderful to enjoy this time of year!
• Soothing topicals like aloe gel or a chamomile compress can be helpful for dry, itchy, or redness on the skin. (Note, if you purchase an aloe leaf topical gel, make sure it is alcohol-free. The pure aloe leaf also works well!)

Read More: Skin Care 101 with Dr. Ferreira

Some of our basic treatment strategies for dermatology issues and skin health concerns include food intolerance assessments, individual-centered nutritional guidance, supplemental nutrients, homeopathy, biotherapeutic drainage, herbal medicine, patient-specific homeopathic remedies, stress management, hydrotherapy, detox support, and appropriate skin care recommendations.

Dermatology issues and skin health concerns that Richmond Natural Medicine can help with:

• Eczema
• Psoriasis
• Seborrheic dermatitis
• Acne
• Hidradenitis suppurativa
• Atopic dermatitis
• Candida

Our naturopathic doctors take a close look at the root cause, rather than just offering temporary topical treatments. You can rest assured that your ND will always prioritize a review of the contributing factors that can lead to dermatology problems in order to develop a solution that works from the inside out. Richmond Natural Medicine’s Naturopathic doctors will get a sense of your overall health, with a focus on your digestion, hormone balance, emotional health, and your health history leading up to the start of any dermatology issue.

As we enter the midseason of winter, our practitioners often see signs and symptoms of Seasonal Affective Disorder (SAD) – a common behavioral and emotional response to the darker, colder, and more isolating time of the year. For most, SAD can begin in the autumn and last through the beginning of spring. Millions of people each year experience SAD, and it occurs more frequently in women than men, especially those with underlying depression or bipolar disorder. However, anyone can be susceptible to the changes in the seasons and depending on where you live you may experience this repeatedly or very occasionally. 

Common Symptoms of Seasonal Affective Disorder:

• Feels tired, lethargic, and “low” throughout most of the day
• Losing interest in activities that previously sparked curiosity
• Feeling lonely or sad but lacking interest in being social 
• Difficulty concentrating on tasks 
• Craving carbohydrates, overeating / comfort eating, and weight gain. 
• Over-sleeping or defaulting to sleeping and napping when feeling depressed or sad. 

Read More: Seasonal Affective Disorder Diagnosis & Treatments 

SAD Prevention & Tips

Fortunately, the change of the season is predictable, and if you have experienced SAD before, or anticipate the effects of winter on your mental health, here are some tips to support you during this winter season:

1. Light Therapy – being exposed to a special light source each morning for about 30 minutes has been shown to be supportive of easing symptoms of SAD for roughly 40%-60% of people. This helps to mimic the experience of sunrise, support our circadian rhythm, and improve our mood throughout the day. 

1. Mental Health support – seeking counseling during the winter months can be extremely helpful during the times when you feel low, despondent, depressive, or despondent. A counselor can also monitor your symptoms to make sure SAD is not progressing into full depression, which may require separate treatment. 

1. Check your vitamin D – Vitamin D plays a critical role in so many body processes, including our energy, mood, metabolism, and immune function. Monitor your Vitamin D levels closely in the early and mid-winter and supplement as needed and recommended by your health care providers to keep this within an optimal range. 

Read more: Essential Roles of Vitamin D

1. Routine of comforts – during the winter months, set up 2-3 “anchors” during your day that you know bring you comfort and joy, and stick to these as essential self-care routines. This can be taking a short walk outside, enjoying afternoon tea away from your devices, calling a friend or loved one to check in and talk, making art of crafts at the end of the day, cooking a delicious meal to nourish yourself, reading your favorite book or magazine…anything that you know brings you peace or comforts with no residual feelings of guilt. 

Read More: Herbs for Seasonal Depression

If you are experiencing symptoms of seasonal affective disorder, or need extra support nourishing yourself this winter, contact our office to make an appointment with one of our naturopathic doctors. They will take the time to create a custom care plan for you, and educate you on steps you can take to reach your health goals this year. 

February can feel like a tough month for many, with the dark days of winter lingering on and the coldness really settling in before spring. Seasonal Affective Disorder (SAD) and general lethargy are prominent this time of year, and feeling like you’re “in a funk” may last until the first warmer days of April. This is a time of year when we need to assess our emotional and mental health in ways that are a little different than summer and fall and make sure we’re taking care of ourselves in subtle ways to make it through the last push of winter. Implementing simple self-care in February does not have to be excessive or take a lot of time. These self-care activities are meant to take you out of a stagnant routine, enliven your mind and uplift your spirit, even for short periods of time. 

Read More: Mental Health Support in Winter 

• Keep a mug of warm herbal tea with you throughout the day. Herbal teas like ginger, chai, lemon & honey, chamomile, and hibiscus are great choices for deep winter. These nourishing, warming, and vibrant herbs will keep you feeling cozy and comforted throughout the day.

• When possible, take a walk outdoors (even in the cold!). Spending even just 15 minutes outdoors each day has been shown to uplift our mood and improve our mental health. This is especially helpful for those who are behind a computer screen all day. Engaging your eyes with outdoor areas helps to alleviate tension headaches and expand your mental capacity after working long hours indoors. 

• Engage in “play” or creative outlets for a few minutes each day. This works the brain out of a funk by doing something a bit out of the norm. Drawing, coloring, crafting, working with your hands, playing an instrument, designing your spring garden, and even floral arrangements can be fun and unique ways to bring some joy to your day. 

• Begin tidying up your indoor space if it’s feeling dark or cluttered. Sweeping out the winter cobwebs, cleaning up the surfaces of your communal spaces, deep cleaning your kitchen or bedroom, and getting a bit of fresh air (or aromatic smells like lavender or sweet orange) can make a big difference in your home if it is feeling uninspired or stagnant. 

• Schedule one day or afternoon this month that is a little unique. Take yourself to a museum, or your local botanical garden (these are still beautiful in winter months!), maybe visit a friend you haven’t seen in a while, take yourself on a local hike, or spend an afternoon cooking up an elaborate meal to share with friends. Getting out of the weekly routine can be something to look forward to and share with people who uplift your spirit. 

If you find yourself feeling the onset of the “winter blues”, or feeling like your mood is a bit different in the winter months and need personalized support, 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 counselors if needed. 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.

February is American Heart Health Month, and a good reminder to check in on your routine wellness habits to make sure you’re taking the little steps to support your heart every day. Heart disease is largely preventable and impacted by things such as stress management, dietary choices, exercise, and genetics. 

The American Heart Association estimates that in 2019, some 46% of Americans (about 116.4 million) had hypertension. The CDC also reported that cardiovascular disease is the leading cause of death in men and women in the US. Cardiovascular disease costs the US healthcare system more than 200 billion dollars per year, making it an area of health that deserves a robust preventive approach through patient education.

If you are curious about specific ways that you can incorporate heart-healthy habits into your wellness routine, visit one of our naturopathic doctors for a detailed and personalized plan, just for you. 

4 Tips for Heart Health 

1. Practice stress management, and understand what your reaction to stress feels like. Long-term stress can dramatically contribute to stress on your cardiovascular system and increase inflammatory markers throughout the body. Take 1-2 minutes each hour to sit quietly, breathe deeply, and calm your mind. This will get your body into the habit of dropping into a space of calm, especially if you are under periods of prolonged stress.

Read more: Using Mindfulness to Reduce Stress

1. Exercise, even a little goes a long way. 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 a challenge, start where you are – walking is excellent too! Aim for approximately 30 minutes per day. 

1. Get your bloodwork done each year, and look at your HDL, LDL, and triglyceride levels over time. It is ideal to start doing this in your mid-twenties so you can notice patterns and changes, and also to see what your “normal” levels may be. Intervening in cholesterol management before medications are needed is always preferred, but we need to be paying attention to this early on. 

1. Enjoy a healthy diet as often as possible. Reduce or eliminate the consumption of processed fast foods, fried foods, or foods high in saturated fats. Consume foods rich in antioxidants every day. These include colorful fruits and vegetables (blueberries, red grapes, artichokes, spinach, kale, blackberries, and goji berries), dark chocolate, pecans, and green tea. And drink plenty of water each day for kidney health and detoxification support. Read more on staying hydrated here. 

How can naturopathic medicine be used alongside conventional treatment options, including medications?

When cardiovascular disease is already present, naturopathic medicine can provide support before and after surgery, during cardiac rehabilitation, and in the years following for the prevention of a future event. Naturopathic doctors can educate patients regarding appropriate exercise and how to incorporate a heart-healthy diet in real life. Some diet fads are not heart-friendly and genetics play a role in cholesterol management. Naturopathic therapies are useful when an individual’s blood pressure is not well-controlled by pharmaceuticals, managing early kidney disease resulting from hypertension or diabetes, and providing natural medicines if prescription medications are not well-tolerated.

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

Now that we’re one month into the new year, let’s check in on your health goals and resolutions. If you made any dietary or nutrition resolutions, how are you doing with those? Do you feel like they are sustainable for you to continue and actually enjoyable to the point where your relationship with food is thriving? Here are a few nutritionist tips for making healthy habits stick this year. 

Top 5 Nutritionist Tips for Making Healthy Habits Stick

1. Focus on longevity – not quick fixes. It’s easy to set a goal for 30 days or commit to a 2-week detox or diet. But any nutrition change you’re wanting to make should be supporting your body for the long haul, not just a month. Ask yourself, what is the end goal for making these changes, and how can you achieve them in a sustainable way?

1. Start with the basics, then branch out. We often over-step our very basic nutrition needs and go straight into more difficult diets. Make sure your basic daily needs are met and remain a habit before adding on. These include 
   1. Drinking enough water throughout the day. Aim for half of your body weight (in ounces) each day through filtered water or herbal teas. Read more: ND Lifestyle – water & Hydration 
   2. Consuming vegetables and fruits throughout the day (aim for at least 4+ servings, or 4 different colors every day!) Read more: Eat the Rainbow! Health Benefits of Every Color
   3. Keeping a balanced plate – this means including protein, healthy fat, starchy carbohydrate, and non-starchy carbohydrate with your meals. 
   4. Reduce highly processed foods and added sugars. These are so hard to avoid, and over time make a big difference in our overall health. When we commit to preparing most of our meals at home, and using food-based sweeteners like honey or maple syrup, this significantly reduces dietary inflammation and keeps us feeling our best. Read more: Thoughts on Sugars & Sweeteners 

1. Be realistic – your daily diet does not have to be perfect. If there is ONE thing you think you can improve upon, focus on that one thing. This may be prepping weekly breakfasts to make eating breakfast a priority every day; bringing your own lunch to work to reduce getting take-out; Stocking up on your favorite herbal teas to enjoy instead of alcohol at night; keeping healthy snacks available to reduce sugary snack grazing. Either way, choose one thing and don’t overwhelm yourself. 

1. Seek accountability if you need it. Tell the people you share a home with your nutrition goals and allow them to support you and keep you accountable. Sometimes nutrition habits work best if you can do them together with a partner. Have your co-workers or friends share a nutrition goal with you, too, and work towards reaching your goals together. 

1. Consider staying off of social media. This space is saturated with health and wellness advice and opinions. It is very easy to just hop from habit to habit based on what we hear or see and not settle into our own embodied experience. This is a profound disconnect in recent years and makes it harder for us to make our own informed choices about what our body really needs. This is something your nutritionist or naturopathic doctor can help you develop. 

If you need help or support reaching some of your health goals this year, schedule an appointment with one of our naturopathic doctors who will work with you to create a custom care plan to see you through the rest of the year.