By Schuyler Corrigan

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October 11, 2023

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We know this time of year can be a very hectic few months with kids going back to school, holidays approaching, and wrapping up Q4 for many businesses. Parents especially may have a lot to juggle with multiple schedules to keep track of. We notice here at RNM that the fall and winter months bring a heightened amount of seasonal stress partnered with a conflicting desire to “wind down” with darker days and cooler temperatures. A big part of naturopathic medicine is focusing on lifestyle habits and routines that can optimize and support our whole body in times of need. Below are a few pillars of health and daily wellness we are focusing on to take care of adults and parents during this busy time of year:

Blood Sugar Balance

Maintaining a healthy blood sugar balance is so important in managing how we feel throughout the day. A moderate, healthy blood sugar level will keep your energy consistent, support quality sleep, and reduce food cravings or overeating at meals. We can maintain our blood sugar with moderate daily exercise, and consuming balanced meals throughout the day that contain appropriate percentages of proteins, fats and carbohydrates. Focusing on whole foods and reducing habits of snacking on sugary foods or processed carbohydrates as snacks can also be very helpful. This approach can be tailored for each person, and if you are in need of some personalized guidance, consider making an appointment with Dr. Viktoriya Thompson for nutrition support.  

Sleep Hygiene

Sleep can have a huge impact on our overall health and wellbeing. It improves memory and mood, reduces inflammation and improves immune function, and also reduces the risk of heart attack, stroke and diabetes. When we are under extra stress, our sleep hygiene and quality may suffer. We recommend making every effort to protect your sleep (understanding that every family has their own set of challenges here). Generally, we first recommend limiting screen time before bed  with no screen time within an hour of falling asleep. Keep  your sleep environment cool, dark and comfortable. Dim the lights in your home within 30 minutes of sleep time to support natural melatonin production, and avoid sugary foods and alcohol within 3 hours of bedtime to support blood sugar stability while sleeping. As always, try to aim for at least 7 hours of quality sleep each night. 

Read More: Sleep Though- The Troubled Sleep of Parents and Toddlers 

Daily Movement & Mental Health

Daily exercise is so important for whole body health. Getting our body active and moving each day helps to regulate  blood sugar levels, cortisol levels, supports the cardiovascular system, decreases stress, and improves  mental health. Even 30 minutes per day of briskly walking is a great place to start. We hear all the time from clients that taking 30 minutes at some point in their day to go for a daily walk has been life changing to their stress levels, sleep quality, and overall mental health. Go through your weekly and monthly calendar and schedule this time so you don’t miss it. 

Herbal & Mineral Support 

Magnesium – Magnesium deficiency can lead to poor sleep and insomnia, along with muscle weakness and feelings of overall fatigue. It relaxes and calms the body especially when we hold much of our tension in our shoulders and musculoskeletal system.  Consuming leafy greens, pumpkin seeds, dark chocolate, cashews, almonds, and quinoa are all great sources of natural magnesium. Having these foods in the evening with dinner may be especially helpful for improved sleep. Supplemental magnesium is also very helpful, and your ND can guide you in finding the best form  at the appropriate dose. . 

 

B vitamins – Comprehensive B-Vitamins are an overall support for a healthy stress response. Some people may be deficient in certain B-vitamins due to digestive issues, certain diets, or lack of access to certain foods. Foods high in B-vitamins include animal proteins, nutritional yeast, eggs, most beans, spinach and sunflower seeds. Again, your ND may suggest supplementing with a B-complex and can guide you in the best one for your needs. 

 

Ashwagandha (Withania somnifera) – A traditional Ayurvedic herb, ashwagandha is considered an adaptogenic tonic, and when used long term can support the body in overall stress resilience and recovery. This is an ideal herb to incorporate into your daily routine. While stressors  will always be present in our lives,  you can  continue to implement daily habits to maintain a healthy stress response along with some adaptogenic herbal support. Ashwagandha can be taken as a tincture, capsule, or sometimes in tea form. Your ND can direct you to the best method for you, and the appropriate dose. 

 

Read More: Getting Vitamins & Minerals Through Food

 

If you are finding this time of year challenging with increased stress or daily habits that need improvement for energy or sleep support, consider making an appointment with one of your naturopathic doctors here at Richmond Natural Medicine.