Find Holistic Relief With Craniosacral Therapy
Discover the Healing Benefits of Craniosacral Therapy

Craniosacral Therapy at Richmond Natural Medicine

Are you feeling exhausted or depleted and looking for a gentle way to optimize your health? At Richmond Natural Medicine, we believe in the power of holistic health approaches to foster well-being and restore balance. One of the modalities that we offer is Craniosacral Therapy (CST). This gentle yet profound therapy can be a transformative experience for many, promoting healing and relaxation on multiple levels. Discover the healing benefits of craniosacral therapy!

What is Craniosacral Therapy?

Craniosacral Therapy is a subtle and effective form of work that focuses on the craniosacral system, which consists of the cerebrospinal fluid and membranes that surround and protect the brain and spinal cord. Unlike massage therapy, CST focuses on the central nervous system instead of muscle and other soft tissues in the body. In fact, CST has been found to assist with heart rate variability (HRV), which is an indicator of the health of the autonomic nervous system and correlates to longevity (1). CST gently releases tension held in the body, enhancing the natural healing processes and promoting the body’s ability to self-correct. It addresses imbalances and restrictions of the physical or emotional body that can negatively affect well-being and overall health.  

Benefits of Craniosacral Therapy

1. Stress Reduction

CST is known for its calming effects. Many patients experience deep relaxation during sessions, helping to alleviate stress and anxiety. This relaxation response can also lead to improved sleep, emotional balance, and calmness.

2. Pain Relief

Whether you’re dealing with chronic pain, headaches/migraines, or tension in your body, CST can alleviate discomfort and promote healing by addressing restrictions in the craniosacral system. Because CST works with the autonomic nervous system, it has the ability to reduce pain.

3. Enhanced Body Awareness

CST encourages patients to tune into their bodies. This heightened awareness can facilitate better self-care practices and improve overall physical and emotional health.

4. Support for Various Conditions

CST can be beneficial for a wide range of conditions, including (but not limited to) migraines, fibromyalgia, PTSD, low back pain, and even digestive concerns (2-4, 6). And the results and health improvements have been shown to last up to six months (2). Many clients report improvements in their symptoms after just a few sessions.

5. Gentle Approach

One of the most appealing aspects of CST is its gentle nature, and it is suitable for people of all ages (5).

What to Expect During a Session

During your Craniosacral Therapy session, you’ll comfortably lie on your back while the practitioner gently evaluates your craniosacral system. Sessions typically last about an hour, and typically, you will feel the body relax, prompting various sensations, such as warmth or tingling, as areas of tension release and reset. And because the nervous system is resetting, sometimes people fall asleep during their sessions. Each session is tailored to your individual needs, and your practitioner will take the time to understand any specific concerns you may have before your session begins. 

Why Choose Richmond Natural Medicine?

We are committed to providing personalized care in a nurturing environment.  We have several experienced providers trained in Craniosacral Therapy and other holistic modalities, ensuring a comprehensive approach to your health. Our doctors prioritize your comfort and well-being, creating a safe space for healing.

Ready to Experience Craniosacral Therapy?

Experience the gentle healing of CST and discover the difference it can make in your life.  Contact us today to learn more and book your appointment!

 

References:

  1. Cureus. 2024 Jul 18;16(7):e64807. doi: 10.7759/cureus.64807. eCollection 2024 Jul. https://pubmed.ncbi.nlm.nih.gov/39156412/
  2. BMC Musculoskelet Disord. 2019 Dec 31;21(1):1. doi: 10.1186/s12891-019-3017-y.Craniosacral therapy for chronic pain: a systematic review and meta-analysis of randomized controlled trials. https://pubmed.ncbi.nlm.nih.gov/31892357/.
  3. J Bodyw Mov Ther. 2016 Jan;20(1):42-51. doi: 10.1016/j.jbmt.2015.03.006. Epub 2015 Mar 26. Pilot study of the effects of mixed light touch manual therapies on active duty soldiers with chronic post-traumatic stress disorder and injury to the head. https://pubmed.ncbi.nlm.nih.gov/26891636/ 
  4. Complement Ther Med. 2012 Dec;20(6):456-65. doi: 10.1016/j.ctim.2012.07.009. Epub 2012 Aug 22. A systematic review to evaluate the clinical benefits of craniosacral therapy. https://pubmed.ncbi.nlm.nih.gov/23131379/ 
  5. Complement Ther Med. 2021 May:58:102702. doi: 10.1016/j.ctim.2021.102702. Epub 2021 Feb 26. The use and benefits of Craniosacral Therapy in primary health care: A prospective cohort study. https://pubmed.ncbi.nlm.nih.gov/33647398/ 
  6. Clin Rehabil. 2011 Jan;25(1):25-35. doi: 10.1177/0269215510375909. Epub 2010 Aug 11. A randomized controlled trial investigating the effects of craniosacral therapy on pain and heart rate variability in fibromyalgia patients. https://pubmed.ncbi.nlm.nih.gov/20702514/ 
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The Naturopathic Approach to Down Syndrome: Supporting Health and Nutrition

October serves as National Down Syndrome Awareness Month. Even though Down Syndrome (DS) is the most common genetic condition in the United States, affecting approximately 1 in every 700 live births, specific support is still needed. While individuals with DS face unique health challenges due to physical stature and structure, a naturopathic perspective provides a more holistic approach. This approach focuses on individualized nutrition, disease prevention, and the promotion of overall well-being for individuals with DS.

Understanding the Health Challenges of Down Syndrome

Down Syndrome can lead to several health issues. Some of the most common include heart defects (affecting 40-50% of individuals with DS), thyroid imbalances, and sensitivities to dairy and gluten (celiac disease). Additionally, individuals with DS are at a higher risk for certain conditions, such as:

  • Infections, including COVID-19, flu, and autoimmune diseases
  • Insulin resistance, which can increase the likelihood of developing Type 2 diabetes
  • Cardiovascular disease (CVD)  
  • Dementia, with up to 70% of individuals developing early-onset Alzheimer’s disease by their 30s
  • Leukemia and other immune system disorders

Due to these increased risks, individuals with DS often experience a reduction in lifespan. One reason is that many individuals need more nutrients available for daily function to keep up with the demand. Additionally, the early onset of amyloid-β (Aβ) protein deposits in the brain and heart can start as early as age 12 and significantly contribute to these conditions. By the age of 30, the majority of individuals with DS exhibit some level of amyloid (the plaques that are the hallmark of Alzheimer’s) buildup, leading to inflammation, oxidative stress, and cognitive decline. However, nutrient support and adequate nutrition are crucial in preventing these diseases. The point is that we can work preventivelyearly in one’s life. 

The Importance of Nutrition for Down Syndrome

Nutritional support is imperative for individuals with Down Syndrome, as their unique metabolic and digestive challenges require careful attention. Palate issues, feeding difficulties, and impaired digestion can also play a factor. Additionally, the higher risk of conditions such as hypothyroidism and celiac disease further emphasizes the importance of tailored dietary support.

A naturopathic approach to nutrition for Down Syndrome can include supplements and foods rich in specific vitamins and minerals known to support overall health, reduce oxidative stress, and promote cognitive function and repair.

 

Essential nutrients that are typically low or depleted in DS include:
  • Acetyl L-carnitine: Helps boost energy production and supports brain health. Foods high in acetyl L-carnitine include: 3oz steak (81mg), 8 fl oz whole milk (8mg), 1 medium avocado (2mg) 
  • B9 (Folate) and B12: Crucial for healthy brain function and the production of DNA and red blood cells. Foods high in vitamins B9 and B12 include: one cup of cooked kidney beans (131 mcg),  1 large egg (22 mcg), 1 cup of raw spinach (58 mcg)
  • Calcium (Ca) and Magnesium (Mg): Support bone health and muscle function. Foods high in Ca and Mg include: 1 tbsp chia seeds (76 mg calcium and 40 mg magnesium), 1 cup cooked white beans (161 mg of calcium and 113 mg magnesium), 1 oz almonds 75 mg calcium and 76 mg magnesium)
  • Copper (Cu) and Iron (Fe): Help in the production of red blood cells and immune function. Foods high in Cu and Fe include: 1 tablespoon spirulina (44% of the recommended daily intake of Cu and 2 mg of Fe – recommended value varies), 4 dried shiitake mushrooms (89% of the recommended daily intake of Cu and .4 mg of Fe), 3 oz beef liver (1144% of copper and 6.5 mg of Fe)
  • Vitamin E: A potent antioxidant that helps combat oxidative stress. Foods high in vitamin E include: 1 oz of dry roasted sunflower seeds (7.4 mg), 1 oz dry roasted almonds (6.8 mg), ½ medium avocado (2 mg)
  • Zinc (Zn) and Silicon (Si): Support immune function and tissue repair. Foods high in Zn and Si include: 1 cup of green beans (2.4 mg of Zn and 7 mg of Si), 1 medium banana (4.7 mg Si), 3.5 oz ground beef (4.8 mg of Zn)

Additionally, those living with DS should be tested for specific food intolerances to dairy, grain, and even celiac disease. Added lab work may also be essential for assessing specific individual nutrient deficiencies.

Read more for wholesome, nutrient-dense recipe ideas.

Naturopathic Solutions for Long-Term Health

A naturopathic approach to Down Syndrome goes beyond just addressing the symptoms of various health conditions. Focusing on whole-body wellness through reducing oxidative stress and inflammation while providing nutritional interventions promotes cognitive function and long-term health. 

For instance, addressing insulin resistance early on can help mitigate the development of cardiovascular issues and diabetes. Reducing exposure to inflammatory foods such as gluten and dairy while incorporating nutrient-dense whole foods can further support digestion and immune health. Finally, ensuring adequate levels of antioxidants, like vitamins E and C, have been shown to slow the progression of cognitive decline by reducing oxidative damage.

Conclusion

The naturopathic approach to Down Syndrome focuses on supporting the unique needs of each individual by emphasizing disease prevention and nutrition. By addressing both the genetic predispositions and environmental factors influencing health, naturopathic doctors can offer a personalized care plan that optimizes overall well-being. With the proper nutritional support and lifestyle adjustments, individuals with Down Syndrome can lead healthier and more fulfilling lives. It is prevention at its best!

If you or someone you love is living with DS and would like more support or information, reach out to us at 804-977-2634 to schedule an appointment. 

 

References:

  1. https://www.peacehealth.org/medical-topics/id/hn-3565005  
  2. https://www.indi.ie/diseases,-allergies-and-medical-conditions/disability/396-down-syndrome-and-nutrition.html
  3. Rocz Panstw Zakl Hig. 2015;66(3):189-94. https://pubmed.ncbi.nlm.nih.gov/26400113/ 
  4. Biol Trace Elem Res. 2020 Aug;196(2):607-617. doi: 10.1007/s12011-019-01938-6.
  5. Alzheimers Dement. 2015 Jun;11(6):700-9. doi: 10.1016/j.jalz.2014.10.007. Epub 2014 Dec 12.
  6. Front Neurosci. 2020 Jul 8:14:670. doi: 10.3389/fnins.2020.00670. eCollection 2020
  7. (https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/alzheimers-disease-people-down-syndrome)
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Autumn Hike
Embracing Autumn – A Seasonal Transition

As autumn arrives, we experience one of the most anticipated shifts of the year. Days grow shorter while nights expand into the morning, and the weather becomes an unpredictable gamble (- do I wear a sweater or a tank top?). This transition can leave our bodies needing extra time to adjust, making it common to feel out of balance in early autumn. You might find yourself more prone to colds or flu, experiencing disrupted sleep, or noticing changes in digestion as we move from refreshing summer foods to heartier autumn produce. Just as nature transforms around us, we too can adapt our habits to align with the beauty of this season. By making subtle adjustments to your daily routines and diet, you can enjoy this transition into autumn even more!

 

Autumn Daily Habits & Routine

 

– Wake up around the same time every day, ideally with the sunrise.

– Stick to a regular bedtime to support your circadian rhythm and promote restful sleep.

– Spend time outdoors daily to acclimate to the cooler temperatures and drier air.

– Enjoy warm beverages throughout the day to keep your body cozy and aid digestion. Teas with ginger, cinnamon, turmeric, or chamomile are cozy choices for the autumn season.

– Establish anchors in your daily routine to create a sense of stability. This could mean consistent breakfast and lunch times, taking an afternoon walk, practicing a minute of breathwork each hour, or attending a weekly yoga class—anything that fosters a peaceful connection to your day.

 

Autumn Transition Nutrition

Autumn actually provides a wonderful opportunity to take inventory of your nutrition while also allowing you to embrace the seasonal foods that enhance your well-being. These foods also tend to help connect you to the environment. With the arrival of pumpkin spice, apple pies, and comforting teas, it’s no wonder our bodies crave these seasonal delights. Winter squashes, gourds, and warming spices provide grounding nutrients that our bodies seek as the temperatures drop. You may find yourself less interested in raw salads and more inclined toward cooked, comforting foods. During this time, focusing on around 80% of your meals as cooked or lightly sautéed can support better digestion.

 

Autumn Foods to Incorporate:

(For optimal digestion, remember to lightly cook or stew these foods)

 

– Apples

– Cranberries

– Pumpkin

– Butternut, acorn, and spaghetti squashes

– Broccoli

– Cauliflower

– Collard greens

– Kale

– Carrots

– Leeks

– Brussels sprouts

– Sweet potatoes

– Parsnips

 

Embrace these changes in both your routine and diet to make the most of this beautiful season!

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Echinacea Pollinators
October Herb of the Month: Echinacea, the Herb of Strength and Health

Most of us have used or heard of echinacea during our wellness journeys, either as a tea or a tincture. Or, maybe you’ve just noticed this enchanting garden decoration as you take a neighborhood stroll. This attractive coneflower is native to our area and immensely beneficial to our wellbeing. Beyond the benefit of its beauty in our natural landscapes, echinacea is an excellent pollinator ally, and all parts of it are medicinally beneficial. Indigenous Americans were the first to use echinacea for its medicinal benefits centuries ago. In modern times, conventional medical circles held it in high regard and used it prolifically before the introduction of antibiotics in the 1950s. Whether it’s for health reasons or used to enhance your garden’s appearance, echinacea is a powerful plant ally to have on hand. There are several types of echinacea, but typically, when discussing its medicinal benefits, we’re talking about Echinacea purpurea.

 

Common name: Echinacea 
Latin name: Echinacea purpurea
Part Used: Flowers, leaves, roots
Benefits: Anti-microbial, anti-inflammatory, stimulates immune function, wound-healing, gut-protective, most known for its benefits in fighting off colds and flu
Taste: The root is slightly sweet, pungent, and aromatic; tingles on the tongue
Energetics: Cooling, drying, stimulating
History:

Archaeological records suggest that Indigenous peoples have used echinacea in North America for over 400 years. Traditionally used as a cure-all in addition to wound care, echinacea grew in popularity in the 18th and 19th centuries to help combat growing numbers of illnesses, such as scarlet fever, syphilis, malaria, blood poisoning, and diphtheria. It first gained popularity on the market as Meyers Blood Purifier, where it was known to combat rheumatism and rattlesnake bites.1 Today, practitioners continue to use it as one of the most popular plant medicines in the natural medicine world, and interestingly, many in Germany use it even in conventional medicine

Medicinal Benefits:

Today, echinacea is used to stimulate the immune system and heal wounds. Typically, herbalists suggest taking echinacea in some form, such as a tincture or tea, at the onset of cold symptoms like swollen glands, mental fogginess, and low-grade fevers. It also has the ability to help protect and heal the gut lining from harmful micro-organisms, and it may even help reduce inflammatory allergic reactions due to mild food allergies.2 Echinacea also contains a constituent known as cichoric acid; this compound has been shown to stimulate a process called “phagocytosis.” This is just a fancy term for a process where specific cells in the body begin to essentially eat and neutralize invading bacteria.3  This ability to neutralize harmful intruders in the body is why echinacea is typically the go-to choice for herbal medicine at the onset of illness symptoms.

Emotional Component:

Echinacea has long been an herb of strength and self-identity. Due to the pace of our modern age, we can sometimes lose touch with ourselves and our greater purpose. Thus, practitioners often use echinacea in flower essences to help individuals reconnect with themselves and solidify their sense of identity. It’s also used to help break free of and release outdated personal stories, emotions, and toxic attachments that are prohibiting positive growth and self-realization.

Have you read about our other Herbs of the Month? If not, click below to read about:

Read more

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Medicinal Mushrooms
Mushroom Allies for Autumn Health

As fall settles in, our minds turn to the comforting culinary delights that warm our homes and satisfy our appetites. One ingredient that makes a frequent appearance in seasonal recipes is mushrooms! Specifically, we think of stuffed mushroom caps, soups, stuffing, warm sandwiches with mushroom slices, and more in the fall. Do you ever wonder why mushrooms are so common in our fall recipes? One reason is that fall is a great time to harvest many culinary mushrooms. Another reason is the medicinal properties of mushrooms. Mushrooms have multiple health benefits, including boosting the immune system. It’s no wonder that, historically, mushroom consumption increases when colds, the flu, and an abundance of stress are common.

You may notice only a few varieties of mushrooms in your local grocery store, but many other types of mushrooms are used for their medicinal benefits. Read about some of the top medicinal mushrooms and their uses. Could any of these mushrooms help you this season?

 

CORDYCEPS SINENSIS – CORDYCEPS

Actions – muscle recovery, organ support, immune function

Cordyceps mushrooms are best known for their muscle recovery actions. They enhance physical performance and recovery by supporting blood flow to the muscles, making them an excellent support for many athletes, including Olympic athletes. However, physical performance is not the only medicinal benefit of this mushroom. The increased blood flow supports the cardiovascular system and can even boost libido. General health effects include blood sugar and cholesterol regulation, which helps support the liver and kidneys. 

In keeping with the theme of fall immune support, Cordyceps contain antioxidants that are helpful for both overactive immune systems, like those in autoimmune conditions, and underactive immune systems that contribute to frequent illness. This high antioxidant action can also protect against fatigue and stress.

 

GANODERMA LUCIDUM – REISHI

Actions – immune function, anti-stress, fatigue

Reishi mushrooms are very similar to Cordyceps mushrooms in that they are helpful for both overactive and underactive immune systems, regulate cholesterol levels, and protect the liver. In Chinese medicine, reishi has been used as support for the common cold and can also help to increase white blood cell counts, which increases immune function and has anti-cancer properties. 

However, instead of being extra support for physical recovery like Cordyceps is, Reishi is particularly helpful for fatigue that is stress and anxiety-induced. Its famous actions of soothing, relaxing, and sleep-enhancing effects make Reishi the perfect addition to the fall holiday season. 

 

CORIOLUS/TRAMETES VERSICOLOR – TURKEY TAIL

Actions – immune function, gastrointestinal health

Turkey tail mushrooms are known for their tri-color striped appearance, giving them a “wild-turkey feather tail” look. In addition to its beautiful appearance, turkey tail is prized for its immune-boosting and anti-cancer potential. The protein-bound polysaccharides found in turkey tail mushrooms have been researched extensively, indicating the enhancement of immune cells, like T-cells. A large portion of the immune system also operates right in the gut! Because turkey tail aids in digestive health, it has the dual action of supporting a healthy gut microbiome and immune function. This makes it an excellent support around holidays that revolve around large quantities of rich foods. 

 

INONOTUS OBLIQUUS – CHAGA

Actions – immune function, blood sugar regulation, mineral support

Historically, chaga has been utilized for its anti-degenerative effects. In fact, it was commonly used by Inuit Siberians, who had significantly greater life expectancy than Inuit from regions that did not use chaga. Reducing the effects of aging and improving endurance are some of the actions that make chaga mushrooms so popular. However, its antioxidant properties and mineral density are the little-known golden nuggets of chaga. Due to its antioxidant actions and mineral content, chaga is an excellent addition to autumn immunity support and even repetitive infections. Chaga also helps to decrease inflammation in the body, which helps with heart disease, blood pressure regulation, and even conditions like rheumatoid arthritis. 

Are mushrooms the missing piece for your natural immunity kit for autumn? Each of these mushrooms helps to enhance immune function with additional benefits unique to each mushroom. Which of these mushrooms do you think would help you the most this season?

If you’re interested in adding mushrooms to your Autumn care plan, ask your doctor which ones would be best for you! At Richmond Natural Medicine, we have many different species of mushrooms, including the ones listed above. Starting now through November 30th, we will be running a special on all of our mushrooms! Get 10% off any JHS or Host Defense Mushrooms!

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A Naturopathic Perspective on Fibromyalgia
A Naturopathic Perspective on Fibromyalgia
Obtaining a prognosis of fibromyalgia can be a long and winding journey for many patients. There aren’t any labs or imaging studies that can support the diagnosis. Fibromyalgia is considered a disease of exclusion, meaning that your primary or specialist provider will rule out many other conditions before verifying you have fibromyalgia. This process can take years for many people.
Many symptoms can accompany fibromyalgia. These include joint pain, pain or tenderness of the skin when touched, fatigue, brain fog, sleep disturbances, and depression, to name a few. Because of the vast array of symptoms that can present, there is overlap with many different conditions. This makes it more challenging to understand what causes fibromyalgia. But just because you are living with fibromyalgia does not mean that it should compromise your quality of life. There are so many ways to support your body along the journey! 

 

Natural Support for Fibromyalgia
  1. Mind-Body Support: Gentle relaxation-based activities like yoga and massage therapy can help reduce pain associated with fibromyalgia. Yoga can also improve overall mood and sleep quality. 
  2. Tai Chi: Tai Chi, a gentle form of exercise that combines gentle movement with breathing and meditation, has been shown to reduce pain and improve mental health in patients with fibromyalgia. You can look online to find a tai chi class near you or simply look up a video online from the comfort of your home! 
  3. Vitamin D: Patients with fibromyalgia tend to have lower Vitamin D levels, so checking these levels regularly for optimal health is essential.
  4. Magnesium: Low intracellular magnesium levels, which can lead to pain, weakness, and inflammation, are commonly seen in patients with fibromyalgia. A high-quality supplement may be beneficial to help ensure that you are not deficient. 
  5. Diet and Nutrition: Anti-inflammatory diets, like The Mediterranean Diet, have shown numerous benefits for patients with fibromyalgia, including improving fatigue and anxiety, which could potentially improve overall quality of life. 

 

Looking for more options? Click here to learn about other effective strategies for relieving chronic pain.
If you need extra support managing your fibromyalgia symptoms, our practitioners at Richmond Natural Medicine are ready to help. Contact our office today to schedule your appointment! 
Interested in how homeopathy can help with pain? Click to read more about how homeopathy could increase your quality of life and support pain management!

 

References:

  1. Fibromyalgia: In Depth
  2. Pagliai, G., Giangrandi, I., Dinu, M., Sofi, F., & Colombini, B. (2020). Nutritional Interventions in the Management of Fibromyalgia Syndrome. Nutrients, 12(9), 2525. https://doi.org/10.3390/nu12092525 
  3. Lazaridou, A., Koulouris, A., Dorado, K., Chai, P., Edwards, R. R., & Schreiber, K. L. (2019). The Impact of a Daily Yoga Program for Women with Fibromyalgia. International journal of yoga, 12(3), 206–217. https://doi.org/10.4103/ijoy.IJOY_72_18 
  4. Wang, C., Schmid, C. H., Fielding, R. A., Harvey, W. F., Reid, K. F., Price, L. L., Driban, J. B., Kalish, R., Rones, R., & McAlindon, T. (2018). Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. BMJ (Clinical research ed.), 360, k851. https://doi.org/10.1136/bmj.k851
  5. Casini, I., Ladisa, V., Clemente, L., Delussi, M., Rostanzo, E., Peparini, S., Aloisi, A. M., & de Tommaso, M. (2024). A Personalized Mediterranean Diet Improves Pain and Quality of Life in Patients with Fibromyalgia. Pain and therapy, 13(3), 609–620. https://doi.org/10.1007/s40122-024-00598-2 
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Goldenrod is a medicinal herb and wild flower
Goldenrod: The Healing Heralds of Autumn

Now that we’re walking gently into September, the sun’s shadows are starting to get a bit sharper. The mornings stay dark a little longer, and the sounds of the annual autumn migrations hang in the air. This revolution into autumn brings more than just a golden light to the air. It also brings a burst of goldenrod flowers to our natural landscapes. These flowers line the edges of our highways, sneak into our gardens, and joyfully dot the landscapes in front of us just about everywhere we go. There’s a quiet truth that our bones know. The earth gives us just what we need, just when we need it. Not only are these golden flowers beautiful heralds of autumn, but they’re also little packets of natural medicine right when we need it most. As pollen counts increase, goldenrod is there to help alleviate our allergy symptoms and so many more symptoms of the seasonal transition. Goldenrod is definitely a healing herb of the autumn!

 

Common name: Goldenrod 
Latin name: Solidago canadensis
Part Used: Flowers and leaves
Benefits: Diuretic, clears excess mucous, anti-inflammatory, antimicrobial, clears excess gas, wound-heal, and helps induce sweating to aid in detoxification
Taste/Energetics: Warming, drying, astringent, slightly bitter
 

History: Goldenrod has a long history of being used by Indigenous populations as a wound healer. Its name, “solidago,” is actually from the Latin word for “to make whole.” The Omaha indigenous people used goldenrod as a sign in their floral calendar. While they were away on their summer buffalo hunt, they would use the local flora to give them signs and signals. As soon as goldenrod began to pop up, they knew their corn was ripening back home, and it was time to return. During Elizabethan times, goldenrod was already well known beyond its capabilities as a healing herb of autumn. As a native plant to North America, goldenrod’s powdered leaves and flowers were exported to London for quite a heavy price. In colonial America, colonists would drink goldenrod tea, or “Liberty Tea,” as they began to call it, after the Boston Tea Party. It was so popular that they even began to export it to China. 

Benefits: Goldenrod has been traditionally used by different Indigenous groups for a number of ailments. Topically, it’s been an important healer of sores, infections, aches, burns, and other wounds. Internally, it’s been used as a diuretic, meaning it helps move toxins through our body systems to be expelled through urination. As such, it’s beneficial for many urinary issues, as well as respiratory and digestive issues. Modern uses of goldenrod really focus on its powerful decongestant abilities. It’s often a go-to for clearing sinus complications, allergies, and flu symptoms. Infusing goldenrod with sage (making a strong tea) is an effective gargle for sore throats and laryngitis (1).

Goldenrod is also a useful digestive agent. Due to its high tannin count and anti-inflammatory properties, it can help alleviate diarrhea symptoms. Tannins are drying and astringent, two modalities that are helpful with diarrhea, gas, bloating, and indigestion. Using goldenrod as a tea can also help stimulate and ease digestion. 

 

Herbs are helpful not only for the physical body but also for the emotional and spiritual body. Emotionally, goldenrod inspires a sense of self-trust and confidence, especially for those having trouble finding a strong sense of self and identity. Our identities and values often mirror our surroundings. For this, Goldenrod boosts inner knowing and helps solidify identity away from peer pressure. 

 

Herbs and plants, like Goldenrod, have a beautiful way of helping the physical, emotional, and spiritual body. In our exploration of these remarkable allies, we appreciate you joining us for the second herb of this series. If there are other herbs you’re interested in learning more about go ahead and reach out to us and we’ll add them to our future writings.

 

And if you want to include more herbal medicine into your health or existing care plans, our naturopathic doctors at Richmond Natural Medicine have extensive knowledge of herbal remedies and can customize blends that are specific and individualized for you. For more information on becoming a new patient or getting back on the schedule, call our front desk at 804-977-2634.

 

Related Reading

Check out some of our practitioner’s favorite herbal teas!

Can’t shake the allergy fog? Here are a few of our favorite tips and tricks for handling all of the ragweed this fall.

If you missed our August Herb of the Month, click here to read about Agrimony!

 

  1. McIntyre, A. The Complete Herbal Tutor: The Ideal Companion for Study and Practice (Octopus Books, 2010).
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Aging with grace
Aging With Grace

Life is about more than just living long. It is also about living well, and with life expectancy on the rise, this becomes even more important. Below is a discussion of important health aspects to focus on when maintaining optimal health, along with actionable steps you can take today to support aging with grace. 

 

NUTRITION:                                                                                                                                   

Nutrition may be the number one priority when it comes to aging gracefully. The nutrients received from food play a role in every single biological function and process in the body. Protein synthesis is necessary for the repair of muscles and vital organs. Absorption of healthy fats is vital for brain health. Vitamins and minerals are necessary for energy production. Without proper nutrition, we can see a decline in cognition, energy, mobility, and functioning of the heart, liver, and kidneys. Focus on the steps below to aid in adequate nutrition.

 

Actionable Steps:
  • Eat a minimum of two meals/day
  • Focus on whole foods, the fresher, the better
    • Whole foods are rich in nutrients and are free from added sugars or other undesirable substances.
    • Focus on 5-6 servings of vegetables, 1-2 servings of fruit, and a variety of whole grains, beans, lentils, nuts, seeds, mushrooms, and herbs/spices daily. 
  • Eat 30 different plants a week to support digestion and microbiome diversity
    • This includes all fruits, vegetables, grains, and spices!
  • Water: Aim to drink about ½ your body weight in oz of water daily. For example, if you weigh 100 lbs, 1⁄2 your body weight is 50. Aim to drink 50 oz of water daily.

 

PHYSICAL MOVEMENT:                                                                                                               

If nutrition is the number one priority in healthy aging, physical movement is a close second. As we age, the focus of physical movement shifts from athletic ability to maintaining mobility. The adage of “use it or lose it” is particularly true for physical activity with age. For instance, if hip mobility is limited, when you go to pick something up off the ground, you may find yourself in a precarious situation. Following the steps below can help ensure mobility as you age.

 

Actionable Steps:
  • Walk as much as you can. Go for daily walks. If your mobility is currently limited, start with walks around your home. Be sure to make your walking area free from obstacles such as cords or bunched-up rugs!
  • Move all joints every day. Point and flex your toes, bend and straighten your knees, raise your arms over your head, etc. 
  • Avoid sitting for long periods of time! Every hour, stand or walk for a few minutes. Something as simple as standing helps to increase muscle stability and reduce fall risk. 
  • Strength training is a must. Try adding a few simple exercises to your daily routine. For example, before sitting down completely, try sitting, then standing, and sitting, then standing again to strengthen your leg muscles. 
  • When in doubt, always work with a health professional such as a physical therapist or occupational therapist to ensure safety and correct imbalances. 

 

COGNITION:                                                                                                                                  

Cognitive decline may be one of the biggest concerns among older adults and their families. Keeping your brain active and engaged may be an important factor in limiting concerns such as dementia or memory loss. Brains are similar to muscles in that the more you use them, the healthier and stronger they become. So toss out the idea that you can’t teach an old dog new tricks because learning new tricks helps to prevent diseases such as Alzheimer’s. 

 

Actionable Steps:
  • Participate in hobbies or activities that interest you and try something new! Maintaining curiosity and joy is important for making new connections/synapses between brain cells. 
  • Participate in physical activities that use both sides of the body, such as walking, swimming, dancing, etc. 
  • Keep an active social life and communicate with others regularly.
  • Talk to your healthcare provider about how medications or health conditions may contribute to memory concerns or confusion. 
  • Visit your Naturopathic doctor for support with supplemental care that aids in maintaining a healthy mind. 

 

There are many options to reduce health concerns that come with age. Aging doesn’t have to be scary. Richmond Natural Medicine is here to help you age with grace. 

Helpful Resources

Wake Forest Osteoporosis Center

Effect of Estrogen on Calcium Absorption and Serum Vitamin D Metabolites in Postmenopausal Osteoporosis

The Naturopathic Approach to Alzheimer’s 

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Reiki energy work
Reiki At Richmond Natural Medicine
What is Reiki?

Throughout the years, Reiki has become widely used as a complementary modality in many different medical settings, including hospitals, drug and rehabilitation centers, oncology units, and palliative care. Reiki is a form of energy healing that originated in the early 1900s in Japan and was founded by Dr. Mikao Usui. It helps both the emotional and physical body. It’s not associated with any religion and has long been an accepted form of therapy from many different backgrounds. You can practice reiki both in person and remotely. It promotes a state of calm, restores energy, and brings balance and harmony to the body. In a more balanced state, this stimulates and strengthens our vitality and helps the body’s innate ability to heal. 

 

Do you need Reiki?

Everyone can benefit from Reiki! We all experience some form of energetic imbalance from time to time. This could be from sickness, trauma, injury, stress, heartbreak, grief, anxiety, anger, depression, or PTSD. Overall, Reiki can support many conditions and even uplift your emotions, including overall well-being and general wellness.

 

What to Expect from a Reiki Session:

At the start of your session, the Reiki Master practitioner may ask if you have any specific concerns or would like to set an intention for the session. You will then be asked to lay on the table, fully clothed. Lights will be dimmed, and soothing music will be played to create a calming atmosphere. It is a time to relax and disconnect from your day, and it’s okay if the patient falls asleep! The practitioner’s hands will be just above the patient’s body, moving from head to toe using different hand positions. There is no massage or manipulation. The patient may have a wide array of experiences. They may feel warmth, tingling, or sometimes nothing but the blissful tranquility accompanying a moment to relax. The patient can expect a deep state of relaxation and a sense of lightness after the session. It’s also common to experience better sleep quality, decreased pain, uplifted mood, and a feeling of well-being. 

Significantly, several studies explain the potential health benefits of Reiki. A three-year study conducted at an oncology unit showed that after at least one Reiki session, patients experienced decreased anxiety and pain and improved sleep quality(1). Additionally, in a randomized control study, university students experienced more relaxation after receiving Reiki than from music or meditation (3). 

 

How Often Should I Receive Reiki?

For best results, you should book an appointment either weekly or every 2-3 weeks. Is there a specific area that you would like to improve? If so, please call our front desk for more information and to schedule an appointment. 

 

RNM offers many different healing tools and options, including Reiki, Cranial Sacral Therapy, and an Infrared Sauna!

 

Resources:

  1. Birocco et al (2011). The effects of Reiki therapy on pain and anxiety in patients attending a day oncology and infusion service unit. American Journal of Hospice and Palliative Medicine, 29:4. 
  2. Keyes, R. (2012). The Healing Power of Reiki. Llewellyn Publications. 
  3. Witte D & Dundes L. Harnessing life energy or wishful thinking? Reiki, placebo reiki, meditation, and music. Altern Complement Ther. 2001;7:304–309
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Effective Techniques for Chronic Pain
Finding Relief with Effective Strategies for Chronic Pain

Chronic Pain in Adults

It is estimated that over 25% of adults live with chronic pain in the United States, collectively spending over 100 billion dollars annually on expenses related to their chronic pain. 

When we think of chronic pain, we usually think of muscle or joint pains. However, we often overlook other types of chronic pain like endometriosis, migraines, fibromyalgia, and inflammatory bowel disease. We can also develop chronic pain after certain events like vehicle accidents or other physical traumas. No matter the cause of chronic pain, it can be debilitating and lead to a lower quality of life, as the pain often takes away the ability to do the things that we once enjoyed. 

 

Coping Strategies for Chronic Pain

While there are many different causes and types of chronic pain and various approaches to them, here are a few simple ways you can help reduce inflammation within the body and help reduce pain:

  1. Eating an anti-inflammatory diet high in antioxidants is a great way to reduce inflammation. Likewise, reducing packaged or processed foods and refined sugars is another excellent step toward reducing inflammation and pain.
  2. Working to reduce stress levels can help reduce overall inflammation. It can allow the body to exit from a hypervigilant state, where we often experience more muscle tension that can lead to worse pains over time. Stress management techniques can be very effective in reducing certain types of chronic pains, especially when there is a strong mental-emotional connection between the two. 
  3. For conditions like osteoarthritis, fibromyalgia, and other joint and muscle pains, photobiomodulation (a process by which light stimulates living things to heal themselves), especially infrared light therapy, can effectively reduce inflammation and pain. Visiting an infrared sauna is a great way to help improve pain and inflammation.
  4. Daily movement, stretching, or exercise can significantly reduce pain and inflammation. They keep the body in motion and reduce stress and tension on the muscles and joints. Walking, jogging, swimming, and cycling are a few easy and gentle ways to incorporate movement into your daily routine. There are also plenty of resources available for chair exercises, which allow for gentle movement in the comfort of your own space. 
  5. Supportive therapies such as Cranial Sacral Therapy (CST) and Reiki have shown benefits for pain management, especially when chronic pain has mental and emotional components or symptoms. Both work together to release tension from the body and foster a deeper body awareness, which can help individuals better understand and manage their pain.

Naturopathic Approach to Chronic Pain

As naturopathic doctors, we are trained to follow six principles of naturopathic medicine, one of them being ‘tolle totum,’ which translates into ‘care for the whole person.’ 

Dr. Alexander notes, “As a naturopathic doctor, it is my responsibility to see each patient as a whole – to zoom out and see the big picture and to connect the dots that are often unconnected. When it comes to chronic pain, we often see a combination of different problems coming together and resulting in pain. During visits, I typically ask patients about any injuries or illnesses that may contribute to their pain, along with any family history of chronic pain patterns. When possible, I also like to discuss certain traumas that the patient may have experienced, as this may be a crucial element to unearthing potential root causes of their chronic pain.”

If you need support while navigating these different coping strategies for chronic pain, our practitioners at Richmond Natural Medicine are ready to help. They offer consults, Reiki, and CST. Contact our office today to schedule your appointment! 

 

References:

  1. https://www.ncbi.nlm.nih.gov/books/NBK553030/ 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10381948/ 
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10531845/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9980499/ 
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10815384/ 
  6. https://pubmed.ncbi.nlm.nih.gov/31642490/ 
  7. https://pubmed.ncbi.nlm.nih.gov/30982020/ 

 

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