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By Kristen Alexander
Uncategorized
May 4th-10th is Naturopathic Medicine Week!

What is Naturopathic Medicine?

Naturopathic medicine is a health profession that focuses on the health and well-being of the whole person, with an emphasis on health promotion and disease prevention. 

Naturopathic doctors are uniquely trained in both conventional therapies and natural therapies, allowing us to effectively support acute and chronic ailments, making us the perfect choice to work alongside your primary care physician and the rest of your medical team.

 

Naturopathic Medicine Week

Naturopathic Medicine Week was launched in 2013 to help bring awareness to the field of naturopathic medicine and highlight the contributions that naturopathic doctors can provide to patients and the community. Naturopathic medicine isn’t federally regulated, but it is fully licensed in 26 states. This licensure allows naturopathic doctors to provide expanded primary care services to their patients. The AANMC provides information on state-by-state licensure and can provide you with more information on your specific state! 

 

Caring for the Whole You

This year’s Naturopathic Medicine Week theme is ‘Caring for the Whole You’. One of the six core principles of Naturopathic Medicine is ‘tolle totum’, which translates to ‘treat the whole person’. As naturopathic doctors, we pride ourselves on seeing the big picture and being able to ‘care for the whole you’ instead of just briefly focusing on one specific part of you (like your high blood pressure and your heart, for example). Instead of just focusing on the fact that your blood pressure is high, we take the time to investigate further to see if we can find any triggers or factors that are affecting you and resulting in your high blood pressure readings.

Triggers like dietary factors, stressors, lack of resources, or other physical conditions are often overlooked but contribute to symptoms. This is why it is essential to ‘care for the whole you’; you are one interconnected being. Everything you interact with in the world can impact the physiological responses your body is experiencing. 

 

Why Work with a Naturopathic Doctor?

  • Time: We spend anywhere from 1 to 2 hours with patients, allowing us to ask questions that may not have been asked in a traditional visit. We dive deep into personal, medical, and social history to learn about each individual patient’s intricacies so that we can provide the best support possible. 
  • Individualization: Because we are trained to ‘care for the whole you’ and take the time to learn about each individual, this allows us to come up with a creative and unique plan specific to you as an individual person. We do not focus on protocols, but rather work towards fine-tuning your supportive recommendations based on your individual needs and goals.
  • Empowerment: Because we want to see you thrive and be the healthiest version of you possible, we will provide you with tools, referrals, and the guidance necessary to feel empowered to make sustainable lifestyle changes. We often see patients frustrated with their health and lack of results, so they are discouraged by the time they are in our office. Our goal is for you to walk out of our office feeling a sense of empowerment and to possess the tools that you need to work towards success.

 

If you are just learning about naturopathic medicine for the first time or have been waiting to make your first appointment, we encourage you to call our office today to learn more about what support we offer and how we can help empower you on your journey towards better health! 

 

References

  1. https://aanmc.org/naturopathic-medicine/
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Man getting frustrated looking his medical symptoms up online
By Kristen Alexander
RNM Blog Uncategorized
The Dangers of Googling or Using ChatGPT For Your Medical Symptoms
Googling Symptoms

How many times have you Googled your symptoms and been provided with frightening information about potential health ailments? The internet is a powerful tool that has made our lives easier in a lot of ways. However, it can easily complicate matters by providing broad information that doesn’t pertain to each individual. 

For the sake of this article, I asked Google ‘Why do I have a headache?”. I was provided with multiple answers, including dehydration, allergies, hormone imbalances, and underlying medical conditions like a stroke or meningitis. 

 

Don’t Put All Your Eggs in One Basket 

The internet can be a helpful tool in assisting you in learning more about different health conditions. But it should only be considered one of the tools you rely on, not the only one you rely on. Solely relying on information from one article or from ChatGPT (or any other AI software) can be dangerous, as there is a significant amount of misinformation floating around online. The rise in artificial intelligence is making it much more difficult to differentiate good information from bad information. 

If you find information online that you are interested in incorporating into your daily life to support your overall health, consider having a conversation with your healthcare provider (or naturopathic doctor) to learn more about the information that you found, and to see if the recommendations from Google or ChatGPT truly are good ideas for you to incorporate. It is important to remember that these artificial interfaces do not have all the answers and can make errors, just like humans. Although these artificial interfaces may be intelligent, they did not spend years in school studying the human body, and they lack the ability to make personal recommendations based on your individual being. Don’t put all your eggs in one basket by blindly trusting the internet. Seek additional guidance for well-rounded support. 

 

Naturopathic Medicine and Artificial Intelligence 

As a naturopathic doctor, it is my job to take all of the information available (labs, medical history, personal preferences, individual symptoms, etc) into consideration when providing support to each individual. A computer-generated model cannot make these same individualized recommendations, because it does not know you as an individual- it only knows you by the data input into its system. ChatGPT cannot pick up on your emotions, and it cannot gauge appropriately how much stress you are under or how sleep-deprived you are.

Important Considerations

Google cannot replace a medical education or a degree in any healthcare field. ChatGPT cannot replace years of hands-on training, clinical experience, and anecdotal evidence that is seen on a daily basis. While there is no doubt that AI will infiltrate the healthcare community and there will inevitably be ways that artificial intelligence improves the medical community, we must use caution with our health and wellness when it comes to artificial intelligence. 

 

Getting overwhelmed by all of the “medical advice” swirling around social media? You’re not alone. Read more here!

References:
  1. Tan S, Xin X, Wu D. ChatGPT in medicine: prospects and challenges: a review article. Int J Surg. 2024;110(6):3701-3706. Published 2024 Jun 1. doi:10.1097/JS9.0000000000001312
  2. Homolak J. Opportunities and risks of ChatGPT in medicine, science, and academic publishing: a modern Promethean dilemma. Croat Med J. 2023;64(1):1-3. doi:10.3325/cmj.2023.64.1
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autumn sunlight
By Kristen Alexander
RNM Blog Uncategorized
Seasonal Support for the Changing of Clocks and Seasons

Seasonal Support: Changing of Clocks and Seasons

Fall is the optimal season for slowing down, reflecting, and settling in for the winter, but often, many of us cannot fully enjoy the season because we are struggling to cope with the changing of the clocks. While daylight savings time may provide certain advantages, our bodies cannot always keep up with the changes, so we may need to give a little more nourishment and care during this adjustment phase.
Our circadian rhythm is a delicate internal process that is designed to keep our bodies on track and in a natural rhythm, which plays an integral role in our overall health and wellness. As the clocks are set back in the fall and we lose an hour of daylight, our bodies can have a difficult time adjusting to the time change, and this often results in a disrupted circadian rhythm. Some of the changes that may happen when our circadian rhythm is out of balance include nervous system dysfunction, blood pressure imbalances, mood disruptions, changes in sleep, and so much more.

Circadian Rhythm Support

  1. Daily routine is important for optimal circadian rhythm. Going to bed and waking at the same time every day ensures our internal clock stays on track. Even on days when you are off work or have a different schedule, it is important to continue to sleep and wake at the same time. This promotes consistency and a stable routine for optimal circadian support.
  2. Morning sunlight is important for circadian rhythm support. It triggers our brains to stop producing melatonin and start producing serotonin. This helps remind our bodies that it is time to wake up and get the day started. If you cannot obtain morning sunlight within the first 15 minutes of waking, consider purchasing a ‘happy light. Happy lights mimic the sun and can help support optimal circadian balance.
  3. Shifting your meal times may be another way to support your circadian rhythm. Eating breakfast earlier in the day and moving up dinner slightly can help signal to your body that it is time to go to bed earlier.
  4. Consider exercising in the morning and avoid exercising in the evening, as it may be too stimulating and may not provide you with enough time to settle in at the end of a long day.
  5. Reducing exposure to blue light may be helpful. Research shows that blue light disrupts sleep patterns and circadian rhythms. Using blue light-blocking glasses and reducing screen time one hour before bed can help promote a proper circadian rhythm. Dimming or turning off indoor lights early in the evening may also gently help signal the body that it is time to wind down and get ready for bed.
  6. Ask your provider to check your Vitamin D levels! Low vitamin D levels are associated with circadian rhythm imbalances. This is why it is important to ensure your Vitamin D levels are in the optimal range to support you during these seasonal shifts!

If you need extra seasonal support to help manage the changing of the clocks and seasons, our practitioners at Richmond Natural Medicine are ready to help! Contact us today to schedule your appointment.

References:

Ayyar VS, Sukumaran S. Circadian rhythms: influence on physiology, pharmacology, and therapeutic interventions. J Pharmacokinet Pharmacodyn. 2021;48(3):321-338. doi:10.1007/s10928-021-09751-2

Juliana N, Azmi L, Effendy NM, et al. Effect of Circadian Rhythm Disturbance on the Human Musculoskeletal System and the Importance of Nutritional Strategies. Nutrients. 2023;15(3):734. Published 2023 Feb 1. doi:10.3390/nu15030734

Bedrosian TA, Nelson RJ. Timing of light exposure affects mood and brain circuits. Transl Psychiatry. 2017;7(1):e1017. Published 2017 Jan 31. doi:10.1038/tp.2016.262

Arabi A, Nasrallah D, Mohsen S, et al. Association between Serum Vitamin D Status and Circadian Syndrome: A Cross-Sectional Study. Nutrients. 2024;16(13):2111. Published 2024 Jul 2. doi:10.3390/nu16132111

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By Lindsay Kluge
RNM Blog
Supporting Your Immune System In a Changing World

Although these past 18 months have been unusual in many ways, the basics of immune health are still applicable for supporting our body seasonally, especially as we enter fall and winter. Keep these primary habits in mind for your immune system this year, and remember – many of the best practices for our immune health are daily, preventive habits.

Maintain a whole food (mostly plant based) diet

A diet plentiful in whole, unprocessed foods with fresh fruits, vegetables, whole grains, adequate fiber and herbs and spices will keep our body nourished and strong. Maintaining a nutritious and balanced daily diet is truly one of the best self care + physical health and wellness practices we can do for ourselves every single day to support all of our organ systems and even our mental health!

Stay hydrated

Our body relies on healthy elimination and detoxification pathways in order to keep us functioning optimally in our environments. Water is such a key input that we need every single day in order for these pathways to work properly! So many of us are under-hydrating throughout the day, so keep in mind that we should be aiming to consume half of our body weight in ounces each day (not to exceed 100 ounces for women and 120 ounces for men). For example, if you weigh 160 pounds that’s 80 ounces of water per day. Try enjoying cold brewed herbal teas, kombucha, mint + cucumber infused water, or even add plenty of juicy, fresh fruits to your diet to increase your water intake

Remove triggering foods or lifestyle habits

The more things we are exposed to throughout the days, weeks and months that trigger our body to mount an immune or inflammatory response, the harder our body is working to keep our immune system constantly elevated. Thus, if you know there are foods that you cannot digest well, allergens that are triggering an inflammatory response, or behaviours that negatively impact your body, do your best to minimize or eliminate these from your daily life.

Read More: Naturopathic General Wellness Support

Eat your vitamin C!

Foods rich in vitamin C are also rich in antioxidants and help to support the vitality and strength of our immune system. Especially when we are actively ill, vitamin C has been shown to protect our body from oxidative stress and improve immune function when under stress. Foods such as oranges, cherries, parsley, kale, broccoli, lemons and strawberries are all great sources of vitamin C.

Continue to practice good hygiene and preventive habits

As always, washing your hands, covering your coughs and avoiding people or places with active illness are advisable preventive measures to support your immune system in any season.

Maintain a connection with Nature

Feeling a sense of connection with the natural world around us not only supports our mental health, but entrains our circadian rhythm to optimize sleep and maintain healthy energy levels throughout our days and nights. When our body is out of alignment with the natural rhythms of the world, we are more likely to feel imbalance and susceptible to seasonal bugs. Our immune health is closely linked to our levels of stress and rest, and these are closely tied to our connection with nature.

Read More: How Does Vitamin D Affect Immune Health?

If you need personalized support for seasonal immune health, consider making an appointment with one of our naturopathic doctors here at Richmond Natural Medicine.

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By Richmond Natural Medicine
RNM Blog
5 Herbal Teas For An Afternoon Pick Me Up

Do you experience an afternoon energy slump just after lunchtime? Many of us do, and instead of reaching for a sugary snack or a caffeine boost, try an invigorating herbal tea!

Many of our patients mention that around 2:00-3:00pm they have a dramatic drop in energy and focus.  As a result, they often reach for a soda, coffee or or a sugar snack to push through. This may work short term but relying on hefty doses of caffeine at that time of day puts unnecessary stress on your adrenal glands and disrupts your circadian rhythm over time, likely negatively impacting your sleep patterns over time as well.

Herbal teas are an excellent alternative. Not only do they have no (or minimal) caffeine, but they can also support the adrenal glands, boost energy levels, support blood sugar balance, and provide mental clarity and alertness for a more holistic and sustainable pick-me-up in the afternoon.

Energizing Herbal Tea Blends:

Holy Basil (Tulsi) Tea

Holy Basil is naturally uplifting and adrenal supportive, encouraging sustained daily energy and blood sugar balance, while also being spiritually and mentally up-lifting. It has a delicious earthy/minty flavor and tastes delicious all on it’s own.

Try: Tulsi + Rose Tea

Peppermint + Rosemary Tea

Peppermint is a delicious, aromatic and invigorating tea and somewhat stimulating to lethargic conditions. Rosemary has an affinity for the cerebral space, enhancing blood flow to the brain and supporting mental clarity and focus. These two herbs combined make a perfect herbal pick-me-up when the brain space feels foggy, slow and sleepy.

Try: Organic Mint Tea

Herbal Chai

a good herbal chai will combine aspects of ginger, cinnamon, fennel, cardamom, ginger and maybe a bit of allspice. All of these flavorful herbs enhance circulation throughout the body, stimulating the periphery and brain space to be more alert, warmed and active. Perfect for those working in a colder office environment under florescent lighting.

Try: Vanilla Chai herbal tea

Spicy Hibiscus + Green Tea

If you’re looking for an herbal tea alternative to an afternoon coffee, green tea is an excellent option which contains a fraction of the caffeine, but comes with a high amount of antioxidants. Combine with invigorating hibiscus and warming cinnamon, this is a delicious combination for an afternoon treat.

Try: Spicy Hibiscus Positive Energy herbal tea

If sustainable energy is an area where you may need support, consider making an appointment with one of our practitioners by contacting us at (804) 977-2634.

 

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By Richmond Natural Medicine
RNM Blog
Naturopathic Approach to Flu

Are you seeking the naturopathic approach to the flu so that you may enjoy Fall and Winter as healthily as possible?

Fall and winter are the prime flu seasons. With a little extra caution and preventative support, you can stay on top of feeling as well and possible, however if you present with flu symptoms, the naturopathic approach to flu care may offer some support.

Prevention

The best way to avoid getting a cold or the flu this season is to keep your body in tip-top infection fighting shape so it can defend itself against the microbes that may come its way.

Proper nutrition (eating whole foods and veggies and avoiding sugar, fast food and alcohol), cooking with extra garlic, onion and spices such as turmeric, cloves and cinnamon, stress management, hand washing and an adequate amount of sleep and water intake all help to build up your body’s defenses and should be kept in mind year round.

For extra support during the cold and flu season, daily Vitamin C, Zinc and Probiotics can assist your immune system with the boost it needs to work overtime.

Read More: COVID-19 and other Viruses: Preventative Measures For Virus & Flu Season

Infection

Sometimes bacteria or viruses can sneak past your initial defenses, despite your best efforts. Keep in mind it is completely normal, and healthy to get an occasional cold or flu. These are opportunities for your body to reset and heal itself, and with proper self-care the duration and intensity of these illnesses can be significantly reduced.

One of the most important, yet probably hardest things to do is to allow the body to rest and relax. Even taking one day completely off to rest and properly nourish your body can significantly reduce the duration of the illness.

At the first signs of illness, try increasing the intake of supplements such as Zinc and Vitamin A and herbs like Elderberry and Echinacea, to assist your immune system in fighting off the illness quicker.

Other herbs, supplements or homeopathic remedies may also be helpful to your individual presentation, so reaching out to your local naturopathic doctor as soon as you feel yourself getting ill is very important.

Can’t I just get the flu shot?

The flu shot is always an option, but it’s important to educate yourself on the risks and benefits of the vaccine and then decide what would be the best decision for you and your family.

Statistics on how effective the flu shot is at preventing someone from getting ill in a given year vary greatly. The CDC alone has issued data over the years suggesting the vaccine is anywhere between 19-89% effective. In addition to common symptoms experienced after receiving the flu vaccine such as fever, cough, and body aches, some studies have shown that getting the flu vaccine actually increases the risk of getting a non-flu related virus (#1) or in some cases the very virus you’re being vaccinated against (#2).

In addition to effectiveness, it’s important to keep in mind what is in the flu vaccine. Ingredients can vary from vaccine to vaccine, but the most common ones used in the development of the influenza vaccines include: Chicken embryo and egg protein, Aluminum Salts, Formaldehyde, Thimerosal, Neomycin and Gelatin (#3). The majority of these ingredients are a common allergen, neurotoxin or carcinogen.

Naturopathic Approach – Put yourself first!

Make your health a priority, do your own research, reach out to your local health care provider and find out what works best and feels right for you so you can enjoy these upcoming months in optimal health.

 References:

  1. Increased risk of noninfluenza respiratory virus infections associated with receipt of inactivated influenza vaccine
  1. Association between the 2008-09 Seasonal Influenza Vaccine and Pandemic H1N1 Illness during Spring-Summer 2009: Four Observational Studies from Canada
  1. CDC – Vaccine Ingredients

If you or your family are seeking Naturopathic support during flu season, contact our office at (804) 977-2634 to schedule an appointment with one of our practitioners.

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By Richmond Natural Medicine
RNM Blog
Tips to Stay Healthy Through the Cold and Flu Season

Below are a few tips to prevent as well as decrease severity and duration of the cold and flu season this year!

The winter season is soon upon us, bringing cooler temperatures as well as an increase in cold and flu viruses.  Colds and flu often present with quick onset symptoms including fever, chills, muscle aches, fatigue, runny nose, and cough.

Lifestyle Support:

  • Colorful whole food diet: Eating plenty of colorful vegetables to ensure you are getting a wide range of vitamins and minerals. Also, limit your intake of processed foods and sugar, as it is suppressive to the immune system.
    • Note: If you begin to feel the onset of symptoms, many times your appetite will decrease. This is purposeful so that your body’s energy can be used to fight the illness.  Digesting solid foods can take much energy, so it may be helpful to give your digestive tract a break.  Soups and broths are great options during this time.
  • Hydrate: Drinking plenty of water and herbal teas. Having half your body weight in ounces of water or more is recommended. You may add a pinch of sea salt to the water for added electrolytes.
  • Sleep/Rest: Ensuring to get adequate sleep is important for a healthy immune system. Sleep is when the body rests and recovers, this process is highly important in healing and preventing illness. If you feel the onset of flu-like symptoms, take it easy.  Rest and take time off of work if possible, it will make for a faster recovery!

Vitamin & Mineral Support:

  • Vitamin C: Has an immune-boosting effect, aiding your bodies’ ability to fight infection. It has also been shown to shorten the duration and severity of those infections. (1,000-2,000mg daily for prevention and you may increase your dose up to bowel tolerance with the onset of illness. Too much vitamin C can lead to loose stool, cut back the dose if this occurs.)
  • Vitamin D: Deficiency of vitamin D is associated with increased susceptibility to infections. Having sufficient vitamin D on board is not only important for bone health, but also immune health. Vitamin D receptors are located on our white blood cells and induce anti-inflammatory as well as anti-microbial defenses. (1,000-2,000 IU daily for maintenance, increasing to 10,000 IU daily for one week while ill).
  • Zinc: Important for normal function of our immune cells. It has been shown to decrease the incidence and duration of acute infections.  (30-50mg per day for illness, for no more than two weeks.)

 GI Support:

  • Probiotic: It is known that about 70-80% of our immune system is located within the gastrointestinal tract. Taking a probiotic through the winter months can aid in healthy immune function and have been shown to decrease incidence and duration of illness. (At least 25 billion CFU daily.)

 Herbal Support:

  • Elderberry: A great anti-viral herb that also contains anti-oxidants and vitamin C. Elderberry syrups can be found in most health food stores, look for one without added sugar.
  • Echinacea: An immune stimulating herb, known to increase immune cells and their activity. It enhances the body’s resistance to both bacterial and viral infections.
    • Note: This herb is not for those with autoimmune concerns and should not be used long term.
  • Astragalus: An adaptogenic, immune modulating herb with antiviral activity. Astragalus is great for a weakened immune system, helping restore normal functioning.  It also potentiates immune cell activity, increasing the effectiveness of immune cells.
    • Note: Your naturopathic doctor can individualize herbal formulas for your specific needs. Herbs often come in tincture form, but can also be purchased in capsule form. Doses may vary based on form.

Read More: Naturopathic Approach to Flu

 Hydrotherapy:

  • Warming socks:
    • Best to do just before bed.
      • Soak a pair of cotton socks completely with cold water. Wring the socks out thoroughly so they do not drip.
      • Warm your feet first.**
        • This is very important, as the treatment could be harmful if your feet are not warmed first.
        • Soaking your feet in warm water for at least 5-10 minutes or taking a warm bath for 5-10 minutes will be sufficient to warm you up.
        • You may also want to drink a warm tea before the treatment.
      • Dry off feet and body with a dry towel. Dress warmly.
      • Place cold, wet socks on feet. Cover with thick wool socks.  Go directly to bed, wrapping up warmly in your blankets to avoid getting chilled.
      • Keep the socks on overnight. You will find that the wet cotton socks will be dry in the morning.
    • This treatment acts to increase the circulation and decrease congestion in the upper respiratory passages, head, and throat. It has a sedating action, and many patients report that they sleep much better during the treatment.  This treatment is also effective for pain relief and increases the healing response during acute infections.

 If you are interested in more individualized health care plans, please contact our office at (804) 977-2634 to schedule an appointment with one of our practitioners.

 

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