How To Control Cravings Snacks That Support Hormone Health
Dear Readers,
As we approach our annual Women’s Health issue, I find myself reflecting deeply on the challenges women continue to face when seeking care. Recently, my own daughter experienced this firsthand during a visit to the emergency room. Despite having clear physical symptoms, she was met with doubt and dismissal by a male doctor who seemed more interested in questioning her reality than addressing her condition. It was frustrating, upsetting, and sadly, not uncommon.
This experience reminded me of the powerful message in Unwell Women by Elinor Cleghorn, which explores the long history of women’s health concerns being minimized, misdiagnosed or ignored altogether. For centuries, women’s pain has too often been attributed to emotions, anxiety, or hormones rather than being taken seriously as a legitimate medical concern.
In this issue, we are committed to shedding light on these systemic issues while also empowering women with the knowledge and tools to advocate for their well-being. You'll find articles that explore holistic approaches to health care, the latest innovations in women’s medicine and strategies to help you confidently navigate doctor visits and ensure your voice is heard.
Women’s health is complex, beautiful and deserving of respect. As we continue to push for better care, may we also remember the power of our intuition—that inner knowing that tells us when something isn’t right. Trust it, honor it and never be afraid to speak up for yourself or those you love.
Here's to standing strong in our health, our wisdom and our worth.
Warmly,
Regina Publisher, Natural Awakenings Magazine of Greater Richmond
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PlantHouse will host a special Mother’s Day weekend experience to spark creativity, connection and lasting memories from May 9 through 11 with hour-long reservations from open to close.
Participants can choose a creative adventure with either a Terrarium Building or Candle Making workshop. Each ticket acts as a deposit toward a project of choice, and all materials are included, such as glass vessels, vibrant plants, wax, scents and candle-making tools. No experience is necessary, and the friendly PlantHouse crew will guide makers step-by-step through the process.
Perfect for all ages, this event welcomes families, friend groups and solo guests alike. Sip on wine or mimosas while crafting something beautiful.
Location: 3356 W. Moore St., Richmond. Walk-ins are welcome, but reservations are strongly encouraged at Eventbrite.com/e/mothers-day-diy-workshops-tickets-1308582979919.
Willow Lawn Art & Makers Market
Creativity and craftsmanship will take center stage at the Willow Lawn Art & Makers Market from 11 a.m. to 4 p.m., May 10, rain or shine, providing a curated collection of some of central Virginia’s finest artists and artisans.
The market is more than just a shopping experience—it’s a chance to support local makers, discover unique gifts and connect with the creative pulse of the community.
Browse can choose from a wide array of booths featuring fine art, custom-made clothing, handcrafted jewelry, small-batch spirits and freshly baked treats.
Admission is free. Location: 1601 Willow Lawn Dr., in the parking lot adjacent to the playground. For more information, visit RVAGalleries.com.
Fresh, Local, and Affordable
How Shalom Farms Is
Growing Food Justice in Richmond
Nonprofit Shalom Farms Mobile Market, a consistent fresh food outlet across Richmond since 2016, brings locally grown, affordable produce directly to neighborhoods in the East End, Northside and Southside at 13 locations.
Each week from Tuesday through Friday, and on the second and fourth Sunday at the RVA Black Farmers Market, they provide Shalom Farms—grown produce and pantry staples. Shoppers can purchase seasonal vegetables, fruits, herbal teas, jams, eggs and whole chickens.
Pricing follows a sliding scale model, with the option to shop at a donation-discounted, affordable price or a supporter price for those able to pay a little more and sustain Shalom Farms’ programming. SNAP shoppers also receive a 50 percent match through the Virginia Fresh Match P ogram.
Regular cooking demonstrations and free samples throughout the season are led by Community Chef Jason Muckle to make fresh, healthy food even more accessible, offering inspiration and easy ideas for what is in season.
Location: 1311 Westwood Ave., Richmond. For more information, call 804-220-0025 or visit ShalomFarms.org/find-fresh-food.
“Food
justice means recognizing access to nutritious, culturally appropriate, and sustainably grown food as a fundamental human right—not a privilege for the few.”
Public Health Care
Ser vice Expansion
Since 2013, VCU School of Nursing’s Mobile Health and Wellness Program has provided services to individuals in the Richmond and Tappahannock regions. The South Hill clinic is open every Tuesday from 8:30 a.m. to 3 p.m.
A recent community needs assessment administered by VCU Health Community Memorial Hospital (CMH) to the six counties surrounding South Hill, Virginia, showed that 45 percent of those surveyed have trouble accessing primary care, and 41 percent have difficulty accessing home health services.
Two nurse practitioners that teach at the VCU School of Nursing are now traveling to the CMH Thomas W. Leggett Center once a week to provide essential health care directly to residents as part of the Mobile Health and Wellness Program.
Services include on-site screening for blood pressure and diabetes, medication and care management, mental health screenings, managing transitions of care after emergency room or hospital visits, nutrition coaching and smoking cessation support. Community support services include food and nutrition programs, and free or reduced-cost eyeglasses.
This expansion is made possible through a $4 million federal grant from the Health Resources and Services Administration (HRSA), an agency of the U.S. Department of Health and Human Services.
For appointments or more information, call Martha Purvis at 804389-0521 or email mhwp@vcu.edu.
Bowel Movement Frequency and Health
In a study published in the journal Cell Reports Medicine, researchers evaluated the frequency of weekly bowel movements and the overall health of 1,400 healthy adults. The participants were separated into four groups: constipated (one to two bowel movements per week), low-normal (three to six bowel movements per week), high-normal (one to three bowel movements per day) and diarrhea. The scientists also gathered information about the participants’ age, sex, genetics and gut microbiomes.
The study revealed that age, sex and body mass index (BMI) significantly influenced bowel movement frequency. Younger individuals, females and those with a low BMI tended to have less frequent bowel movements.
Individuals in the high-normal group—deemed by researchers to be optimal—had similar gut microbiomes that efficiently converted fiber into beneficial short-chain fatty acids. Those with less frequent bowel movements had gut microbes that consumed the available dietary fiber, leading to protein fermentation and the release of harmful toxins into the bloodstream. The researchers hypothesized that these toxins could be the link between bowel health, inflammation and an increased risk of chronic diseases.
Participants with constipation had higher levels of byproducts of protein fermentation in their blood, which is known to damage the kidneys. Those with diarrhea had blood plasma patterns associated with liver damage. The study underscores the importance of dietary and lifestyle choices, such as increasing the intake of fruits and vegetables, to normalize bowel movement frequency.
Composting Basics
For environmentally conscious home dwellers, composting food scraps and yard waste in a pile, bin or specialized tumbler offers numerous benefits. The process involves creating optimal conditions for microorganisms to decompose organic material, transforming it into a valuable soil additive. Composting significantly reduces waste destined for landfills, minimizing methane emissions.
Whether integrated into gardens or potted plants, compost can enhance vegetable harvests and flower blooms, discourage weed growth, improve moisture retention and reduce the reliance on synthetic fertilizers. There are several ways to engage in composting, including indoor or outdoor composting at home, as well as the collection of food scraps for processing at local composting facilities, farms or community gardens.
Outdoor Composting Tips
• Build a base with straw or twigs to allow for air flow.
• Alternate layers of green materials (produce scraps, coffee grounds and eggshells) with brown materials (dry leaves or shredded paper), aiming for a three-to-one ratio of browns to greens by volume.
• Maintain the compost slightly damp for moisture balance.
• Turn the compost periodically for aeration.
• Avoid composting meat, fish, dairy products, fats, oils, diseased plants or pet waste.
Indoor Composting
For those residing in apartments or homes without yards, indoor composting is a good option. It requires an investment in a composter or food recycler that dries and grinds food waste into grounds, and is typically equipped with a filter to eliminate odors.
These devices process the waste within three to 12 hours, depending upon the brand, and are compact enough to fit in most kitchens.
Popular brands like Lomi and Vitamix create fertilizer from food waste, while Reencle adds microorganisms to the composting process. Unlike outdoor composting, these devices make it possible to recycle meat and dairy products. However, read the instructions carefully to ensure that only recommended food waste items are placed in the machines to avoid damaging them.
Kitchen Collection Bin
Whether food scraps are collected for indoor, outdoor or thirdparty composting, a collection bin conveniently placed under the kitchen sink or on the counter makes recycling food scraps a part of the daily cooking routine. Here are some helpful tips:
• Bin Size: Choose a bin large enough to accommodate three to four days’ worth of kitchen scraps for the household.
• Odor Control: Make sure the bin comes with a charcoal filter and/or perforated lid to reduce naturally occurring odors.
• M aterials: Opt for eco-friendly bins made out of long-lasting stainless steel or sustainable bamboo. Plastic bins are also available.
• C over: Consider hinged, flip-top models for ease of use and convenience.
• Waste Size: Cut everything into small pieces to speed up decomposition.
• Cleaning: Regularly wash the bin to prevent odors, fruit flies and other pests.
AlenaPaulus from Getty Images Signature/ CanvaPro
Pixavril from Getty Images/CanvaPro
Women in Bloom
Balancing Hormones for Optimal Well-Being
by Carrie Jackson
Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.
Understanding the Hormonal Stages
Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy and founder of The Feel Good Again Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”
Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”
She explains that progesterone is needed to balance the symptoms of estrogen dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”
In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”
In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”
Regaining Balance
Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.
“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”
Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep.
Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.
Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”
Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes
the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”
Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”
Alleviating Emotional Effects
While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”
Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”
Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”
There is no shame in asking for professional help to manage disruptive
RgStudio from Getty Images
Sustainable Sportswear
Banishing Plastic From Fitness Apparel
by Tom Whittle
Workout clothing and activewear are prized for their comfort, stretch, durability, moisture-wicking and quick-drying properties, but these garments also contribute to the growing prevalence of microplastics in our water supply, ecosystems and bodies. One problem is the synthetic nature of gym attire. Fabrics like polyester, nylon, acrylic and spandex are non-biodegradable, fossil fuel-dependent and shed a significant number of microfibers during manufacturing, wearing and washing. A 2019 study published in Scientific Reports estimated that 640,000 to 1,500,000 microfibers were released during each washing machine cycle, depending on the type of garment.
Small but Pervasive
Microfibers, a common type of microplastic, are tiny plastic particles smaller than five millimeters, while nanoplastics measure from one to 1,000 nanometers. They are released into the environment whenever larger pieces of plastic break down, and they end up virtually everywhere, from the ocean depths to the air we breathe. Once in waterways, these minuscule particles are mistaken for food by aquatic life, harming marine species and ultimately entering the food chain that reaches our plates.
Research has revealed that nano and microplastics (NMPs) infiltrate human tissue, including the lungs, placenta and blood. They also build up in the body. A study published in Environmental Science & Technology estimates that by age 18, individuals have an average of 8,300 microplastic particles in their tissues, and by age 70, this accumulation surpasses 50,000 particles.
An increasing body of research suggests a link between plastic exposure and human health conditions. A review of data published in the International Journal of Molecular Sciences presented evidence that NMPs accumulate first in the gastrointestinal tract and later in other tissues, including the brain. A number of effects have been demonstrated, including alterations to the balance of gut microbiota, intestinal barrier permeability (leaky gut), oxidative stress, inflammation, neurotoxicity and behavioral disturbances. A 2023 study published in Frontiers in Endocrinology reported toxic effects by NMPs on the endocrine system.
Eco-Friendly Fabrics
In response to the growing concern about NMPs and microfiber shedding, several activewear and textile brands are pioneering eco-friendly materials that do not compromise on performance. Here are a few examples.
• Organic cotton is breathable, soft and biodegradable. While it may not wick away perspiration as effectively as polyester, advancements in cotton blends have enhanced their suitability for active lifestyles.
• Lyocell, derived from sustainably harvested hardwood pulp, is a soft, hypoallergenic, lightweight, breathable, moisture-wicking and biodegradable semi-synthetic fiber used in a number of different textiles.
• Recycled polyester uses post-consumer plastics like water bottles to create fabrics. Although it still sheds microplastics, this option reduces virgin plastic production.
• Bamboo fabric is naturally antibacterial, moisture-wicking and biodegradable. Look for manufacturers that follow sustainable production practices.
yrabota from Getty Images/CanvaPro
• Merino wool offers breathability, temperature regulation and odor resistance, making it an excellent natural alternative for workout gear.
Minimizing Microfiber Shedding
When laundering synthetic activewear, follow these simple steps to reduce microplastic release.
• Wash less frequently. Instead of washing sweaty clothes after every workout, allow them to air-dry and reuse them once in a while.
• Wash on low heat. High temperatures weaken synthetic fibers, causing them to release more microfibers. Opt for coldor low-temperature washes.
• Use a short, gentle cycle. With less agitation, fabrics tend to remain intact, reducing microfiber shedding and extending the life of the garment.
• Skip the tumble dryer. Hanging clothes to air-dry will significantly reduce fiber shedding.
• Place synthetic garments in a microfiber filter bag. During the laundry cycle, these bags will capture microfibers, preventing them from washing down the drain.
• Install a microfiber filter for the washing machine. This will eliminate the need to presort the laundry, while stopping microfibers from flowing out with the water.
• Use a microfiber laundry ball: These innovative laundry balls will reduce the number of loosened microfibers entering waterways.
Our bodies deserve health; our planet deserves care; and our communities deserve to thrive. When shopping and caring for activewear, consider its impact beyond the gym.
Tom Whittle is the national publishing manager of Natural Awakenings magazine.
The Evolving World of Pilates
An Exercise for Every Age and Ability
by Carrie Jackson
Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.
Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains. “We teach clients how to breathe through uncomfortable moments
Reversing Hair Loss in Women
A Review of Systemic and Topical Natural Solutions
by Marlaina Donato
Hair loss among women can occur at any age for various reasons. However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.
Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.
Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemicalladen haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.
While U.S. Food and Drug Administration-approved over-the-counter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.
To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified—whether it’s a hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”
Systemic Solutions
“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”
When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results. A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-to-moderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.
To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can
help individuals mitigate stress and the elevated cortisol levels that follow. Excessive cortisol promotes inflammation, which can disrupt cell signaling in hair follicles and cause an imbalance between estrogen and testosterone.
“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”
According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.
Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one
dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”
For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.
Topical Treatments
A small study published in the peer-reviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no adverse effects were reported during the treatment period.
Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends
mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.
Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair follicle health and enhances scalp circulation.
Felber cautions, “If you’re still using toxic shampoos, endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.
Marlaina Donato, an author, painter and composer, can be reached at WildflowersAndWoodSmoke.com.
Canine Appetite Loss
How to Get Older Dogs Eating Again
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
When an older dog loses its usual appetite, it could be a sign of underlying health issues like sore teeth or memory loss. A 2022 study published in Topics in Companion Animal Medicine revealed that reduced eating in older dogs can lead to muscle loss, fatigue and an increased susceptibility to illness. Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.
Causes of Appetite Loss
According to the Journal of the American Animal Hospital Association, senior dogs often stop eating because they are sick or in pain. A wide variety of conditions can diminish their appetite.
• Dental issues, such as gum infections, decayed teeth or broken molars, can make chewing painful. Dogs experiencing oral discomfort may avoid eating altogether, especially if their food is hard or dry.
• Kidney disease, a common condition in older dogs, often leads to nausea and a decreased appetite, prompting them to drink more water, lose weight and feel tired.
• Liver disease can further reduce appetite by causing vomiting, jaundice and overall weakness.
• Bloating, diarrhea or acid reflux may dissuade dogs from enjoying their usual meals.
• Cognitive dysfunction syndrome, similar to dementia in humans, can cause confusion and behavioral changes, thereby disrupting their eating habits.
• Joint pain from arthritis can make it difficult for a dog to bend down to eat, leading to reduced food intake.
• Stress and anxiety trigger the release of cortisol and other hunger-suppressing
hormones. According to holistic pet health coach and senior dog expert Sandy Reynolds, these hormones can create a vicious cycle where stress reduces appetite, which, in turn, negatively impacts gut health, further diminishing a dog’s interest in food.
Appetite Boosters
Enhancing the smell and taste of food can motivate a senior dog to eat. Reynolds suggests adding warm water, bone broth or other liquids to a dog’s meal to improve flavor and make chewing easier. Bone broth provides essential nutrients, while probiotic-rich goat’s milk or kefir supports digestion. Gut health is pivotal, as a healthy digestive system can improve appetite.
Reynolds also recommends green tripe because it has natural enzymes and good bacteria, as well as scrambled eggs for highquality protein and healthy fats. Soothing herbs like slippery elm and marshmallow root can also alleviate digestive discomfort, making mealtimes more enjoyable.
Stress Reducers
For brain health, Reynolds suggests incorporating calming ingredients into a dog’s diet such as cannabidiol (CBD) oil, chamomile, valerian root or concentrated liquid extracts made from medicinal mushrooms like reishi and chaga. “Using a PEMF
Agustin Vai from Getty Images Pro/CanvaPro
[pulsed electromagnetic field] mat can also work wonders in calming the senior dog and encouraging them to eat,” she adds.
Environmental factors also play a role in appetite. Maintaining a regular routine and feeding dogs in a calm, quiet setting can contribute to their sense of safety. Occasional hand feeding can reassure and encourage them to eat. Reynolds recommends trying white noise machines, calming essential oils or pheromone diffusers to reduce anxiety during mealtime.
Signs of Trouble
A brief loss of appetite is generally not cause for concern. However, pet parents should look for signs of a more serious issue, which would require immediate veterinary intervention. “If a senior dog hasn’t eaten for more than 24 to 48 hours, seems very sick or has eaten something harmful, don’t wait to get help,” Reynolds advises. Other concerning symptoms include rapid weight loss, vomiting, diarrhea, lethargy and dehydration.
“Whenever a senior dog is not eating or drinking, try offering water with a splash of goat’s milk or low-sodium chicken broth,” she suggests. Keeping a journal of eating patterns and symptoms can help veterinarians identify underlying issues and recommend suitable treatments.
Complementary Treatments
Holistic methods can complement traditional veterinary medicine and support recovery, but they cannot replace life-saving treatments. “When caring for a senior dog, it’s not about choosing one over the other—it’s about combining the strengths of both,” Reynolds explains.
A holistic approach might include a fresh, whole-food diet tailored to a senior dog’s needs, supplemented with medicinal mushrooms, CBD oil and herbal blends to boost the immune system, reduce inflammation and support organ function. Supplements like omega-3 fatty acids contribute to joint health, while probiotics aid digestion.
Pain management is another area where holistic care can be of assistance. “A mix of regular and holistic therapies helps keep senior dogs comfortable without just using medications,” Reynolds shares. While non-steroidal, anti-inflammatory drugs can alleviate arthritis symptoms, undenatured type II collagen, turmeric and herbal supplements can support joint health over time.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Empowering Teenage Girls
Gentle Strategies to Encourage Joy and Self-Esteem
by Christina Connors
Teenage girls are at a pivotal stage in life when their identities, values and futures are being shaped. It is essential that the language and messages they receive are filled with hope, strength and empowerment. According to Victoria Kar, a holistic psychologist and celebrity coach, one of the greatest gifts we can give our teens is to say, “The world needs what you have to offer, exactly as you are. Embrace your story, your voice and your journey.”
“While external validation like praise and approval can feel rewarding in the moment, it is self-awareness and confidence that create lasting fulfillment,” Kar explains. “As we fill our teens’ minds with nurturing words, we need to remind them that confidence
isn’t about being perfect; it’s about trusting ourselves, embracing growth and standing firm in what we believe in.”
There are innumerable examples of young women that have shaped their own paths, from Malala Yousafzai’s courageous advocacy for girls’ education to Billie Eilish’s unapologetic uniqueness in the music industry. These women redefine success on their own terms, demonstrating that individuality is something to be celebrated. To empower young women, we must create nurturing environments that foster their development.
A Supportive Environment
According to Yasmine Saad, Ph.D., a licensed clinical psychologist in New York
City, one of the most important things parents can do for their teenagers is to acknowledge their talents and strengths and reflect those qualities in them. It is vital for parents and guardians to align their goals with their children’s natural inclinations.
“For example, if your teen values quality time together, offer to help with cleaning chores, creating an opportunity to connect,” says Saad. “Building a supportive and nurturing environment is essential for helping young teens thrive. Encouraging open dialogue about struggles, dreams and aspirations helps build trust and confidence. When our teen feels heard and accepted, they’re more likely to embrace their true selves and take bold steps toward their dreams.”
Mindful Social Media
Social media can be a double-edged sword, serving as a tool for connection, as well as a source of anxiety. To help teens mindfully navigate their online activities, we need to reduce the pressure they might be feeling to conform to societal norms. Saad recommends that parents encourage their teens to curate a positive social media feed that inspires, uplifts and supports their well-being.
“The best way to teach our teens healthy ways of using social media is to model it,” Saad remarks. “Being mindful of our own social media usage and reflecting that to our teen is best. Also, instead of limiting their usage, it is more beneficial to focus on what our teens value. For example, if you and your teen value family time at dinner, you might say something like, ‘I really want us to have an intimate conversation, and we can’t do that with our phones on.’”
Unstructured Time
Teens often feel overwhelmed by packed schedules filled with academic, extracurricular and social expectations. To relieve this tension, encourage them to prioritize time for enjoyable activities such as
spending time in nature, drawing, dancing or simply relaxing with friends.
“Our teens will do what they value,” explains Saad. “By understanding their values as parents, we can meet them where they are and find ways to have unstructured fun together to explore creativity, build resilience and experience joy without the pressure of productivity.”
Emotional Self-Care
Self-care goes beyond bubble baths and face masks; it is about nurturing mental health, emotional well-being and overall balance. Teens need to understand that rest, reflection and time for themselves are necessary for long-term happiness and success. Saad suggests, “Find fun ways to nurture well-being together. This not only supports our teen’s mental health but also fosters deep connections and feelings of safety.”
Beyond Compare
In an era of constant comparison, especially via social media, teen girls can feel pressured to measure up to others. This competitive culture fuels feelings of inadequacy and insecurity. “By focusing on progress rather than flawless outcomes, our teen can develop self-assurance, creativity and the motivation to keep striving,” Kar advises. “We can approach challenges as learning opportunities, reminding ourselves and our teen to approach life through the lens of progress, not perfection. Perfection is a myth; progress is an achievable goal.”
“Our children are here to help us evolve as human beings in the world; therefore, nurturing their health and well-being is a two-way street,” observes Saad. “Let’s inspire them to define joy, success and happiness on their own terms, as we do the same for ourselves. In a world that constantly asks us all to measure up, we can help our teens realize that true worth is not found in a checklist, but in the beautiful, ever-evolving story of who we are.”
Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com/kids-corner.
Kemter from Getty Images Signature/CanvaPro
and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.
For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.
Picking Proteins, Ditching Sugar
Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing cravinginducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grass-fed beef, wild salmon, tofu and quinoa as her preferred protein sources.
The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.
According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter production. Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.
DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.
Maya Whitman is a regular contributor to Natural Awakenings. Stan
PUMPKIN CHIA PUDDING
YIELD: 1 SERVING
1 cup low-fat Greek yogurt
2 Tbsp chia seeds
1 tsp vanilla extract
¼ cup pumpkin puree
1 Tbsp chopped pecans
In a bowl, combine the Greek yogurt, chia seeds and vanilla extract. Cover with a lid and refrigerate for at least two hours or overnight.
In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.
Recipe courtesy of Holly DeLong.
Horia's Images/CanvaPro
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Lasting Wisdom for Women
Qualities of a Life Well Lived
by Sandra Yeyati
Over the years, we have had the good fortune of speaking with wise people from all walks of life. Here are excerpts of our most treasured insights.
Improving Our Life Stories
We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives, we can rework and reframe them, and choose to see them in a positive or better light. We can
change and grow our stories to become better people with greater well-being.
~ Sandra Marinella, author of The Story You Need To Tell
Embodying Stillness and Motion
Many people think that you have to sit in a certain posture and have no thoughts to meditate, but that isn’t true. We have 60,000 thoughts a day, and we don’t pay attention to most of them. Meditation allows you to slow your thoughts so they’re not as overwhelming and don’t interfere as much. When thoughts slow down and there’s space
between them, your body also begins to slow down. Neurotransmitters like dopamine, oxytocin, serotonin and endorphins are released in the brain, and you feel their downstream effect, which we call relaxation.
Motion is synonymous with life. There’s always something moving, even when we’re asleep. Even gentle movement helps the body release endorphins, which elevate our mood, reduce pain and bring us pleasure. We want to bring that flow and fluidity into our lives so that we can tap into it on purpose. Have you ever noticed the less you move, the harder it is to move? Movement needs to be encouraged throughout the lifespan.
~ Dr. Carol Penn, author of Meditation in a Time of Madness
Embracing Our Sexuality at Every Age
Sexual health is important for optimal health. We want to be fully functioning and capable in what we call the second spring of our lives. It’s hard to feel romantic on your dinner date with your husband or boyfriend when you’re hot-flashing or your clothes don’t fit comfortably. Getting your sexy back is about feeling good in your own skin, being healthy, reaching a happy weight, feeling strong and having good energy, all of which come from healthy eating and healthy hormones.
~ Dr. Anna Cabeca, author of The Hormone Fix
Reigniting the Body’s Self-Healing Mechanisms
When the body has what it needs, it will do
Michael Kim from corelens/CanvaPro
Calendar of Events
SATURDAY, MAY 3
World Labyrinth Day Walk – 1-2pm. A global movement for peace and mindfulness. On this day, people around the world walk labyrinths at 1pm local time in a unified “Walk as One” meditation. Walking a labyrinth is a practice of reflection, grounding, and inner peace. This is a beautiful opportunity to slow down, connect with yourself, and contribute to a collective energy of peace. Register at InnerworkCenter.org. The walk will take place at The Labyrinth (in Yaupon Place, across from 3318 Loxley Rd. Richmond, VA). 804-359-0384. Donation Based.
SUNDAY, MAY 4
GreenSpring Presents - "May the 4th Be With You" – 3-4pm. Join us for an afternoon of music featuring and inspired by the beloved classics of John Williams and Star Wars. Enjoy a galactic musical journey featuring arrangements that defy the typical expectations of the harp. 804-3537001 St. John's United Church of Christ 503 Stuart Circle Richmond, VA. Free.
THURSDAY, MAY 8
Mantras, Stories & Chants with Raffy – 6-7pm. Join us for a heart-opening evening of Kirtan, a devotional practice of call-and-response chanting that invites joy, connection, and inner peace. Led by Raffy, a beloved teacher known for his warmth and inclusivity, this class blends mantras, storytelling, and music to create an uplifting and meditative experience. No prior experience is needed. All are welcome! Register at SoulShineStudios.com/events SoulShine Studios 9200 Stony Point Pkwy, Richmond, VA 804-355-9593. Free.
FRIDAY, MAY 20
Healing with Ayurveda – 6-8pm. Explore how the ancient healing practices of Ayurveda can heal our modern-day minds and bodies. Delve into the basic tenets of the science through the six pillars of health. Take away helpful daily routines that will help restore mind, body, and spirit to whole health. You’ll explore the science related to the dangers of stress on the human body, mind, and spirit and learn Register at Innerworkcenter.org. Innerwork Center, 213 Roseneath Rd. Richmond, VA. 804359-0384. $35+.
SUNDAY, MAY 25
Practice Makes Peace: A Self-Care Day Retreat for Balance & Serenity – 10am3:30pm. Step away from the hustle and immerse yourself in a transformative day of self-care at The Innerwork Center. This holistic retreat is designed to help you restore balance and peace through a variety of mindful practices. Yoga mats are available, and we encourage you to wear comfortable clothing. Register at Innerworkcenter. org. Innerwork Center, 213 Roseneath Rd. Richmond, VA. 804-359-0384. $62+.
Ongoing Events
GO TO NARichmond.com/Calendar for current offerings, updates and additional listings. Please double-check with the host prior to an event to ensure the information is accurate.
Sunday
Meditation Series with Metta – 11am-1pm (4/6 & 4/20) Join Metta for a 90-minute session for guided meditation, prayer, and journaling/ reflection. SoulShine Studios, 9200 Stony Point Pkwy, Richmond, VA 804-355-9593 SoulShineStudios.com/events $45.
Goat Yoga Brunch & Bubbly – 11:30am1:30pm. Pactamere Farm and Goat Yoga RVA are hosting morning goat yoga followed by a delicious brunch with unlimited mimosas. During the 45-minute class, your certified instructor will guide you into a series of poses with the assistance of our 26 Nigerian dwarf goat yogis. Pactamere Farm, 15577 Stone Horse Creek Rd., Glen Allen, VA. Tickets available at PactamereFarm.com. $65.
Sunday Sound Meditation – 6:30-7:30pm. Experience the profound effects of sound vibrations as you journey inward on a wave of relaxation and healing. $5-$25 sliding scale. LivingWaterrva.com. 1000 Westover Hills Blvd, Richmond, VA.
The Bench – Community Sit (every 4th Sunday) – 4-5pm. Step away from the noise and into stillness. The Bench is a simple gathering for shared silence, open to everyone regardless of experience or background. There is no agenda, no particular style, no instruction, and no expectations. It’s an invitation to simply come as you are, sit in silence, and be. 804-359-0384 Register at InnerworkCenter.org. Innerwork Center, 213 Roseneath Rd., Richmond, VA. Free.
Monday
Level 2 Flow Yoga – 9-10:15am. Start your week right with a yoga class that is beyond a beginner’s level. Participants will incorporate new poses and increasingly challenging options. $70/4 classes/mo, $20/ drop-in.Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy, 804-741-5267. GlenmoreYoga.com.
Ageless Yoga – 10:30-11:45am. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Poses are modified to meet individual needs. Students transfer to and from the floor and the class generally includes a Vinyasa flow of standing poses, guided by breath for a portion of class time to increase stamina and strength. Students continue to develop body awareness to keep the joins safe, increasing range of motion and improving balance. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.
Navigating Loss With Compassion (Online) 6:30-8pm. During this six-week journey, you will learn how to talk about feelings associated with grief and be offered the opportunity to be cared for and supported to attend to grief. Through vulnerability and release, the heart
can be healed, and we can move towards the state of wholeness. Interested participants are required to fill out a pre-screening form, to be reviewed by the facilitator. Register at InnerworkCenter.org Innerwork Center, 213 Roseneath Rd. Richmond, VA. $155+.
Beginner Qigong with Jonah Marsh –5:30-6:45pm. Qigong is an ancient practice which combines graceful movements with abdominal breathing and mindfulness, allowing us to connect with nature and balance the body’s circadian rhythms. Jonah has been studying Chinese internal martial arts and qigong since 2011. $5-$25 sliding scale. LivingWaterrva.com. 1000 Westover Hills Blvd., Richmond, VA.
The Artist's Way – 6:30-8:30pm. This 12-week course is for all who seek to get in touch with their imagination, inner self and playful nature. 804-359-0384 Register at InnerworkCenter. org. Innerwork Center, 213 Roseneath Rd., Richmond, VA. $155+ Scholarships available.
Tuesday
Beginner-Level Yoga – 9-10:15am. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Online & in-person. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.
Yoga for Bone Health – 9:45-11am. Increase bone & muscle through the use of yoga with a combination of dynamic & static yoga poses. Chris Riely. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. Registration required: 804741-5267 or GlenmoreYoga.com.
Fundamentals Pilates Mat Class (Online) – 10:45am-12pm. This Pilates Mat Class with Dianne Powers will include the basic exercises emphasizing alignment, elongation of the spine and healthy posture. It will focus on the execution of efficient movement achieving improved core strength and endurance. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804741-5267. GlenmoreYoga.com.
Slow and Gentle Yoga – 11:30am-12:45pm. An in-studio or online class with a yoga therapist. $70 for 4 classes in a month; $20 drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.
Men’s Grief Discussion – 1:30-3pm (1st & 3rd Tuesday). This group is peer led, free and a place to listen or share grief experiences with others with similar grief experiences. Open to anyone that has lost a significant other or spouse. Bliley's Funeral Home, 3801 Augusta Ave., Richmond, VA. 804-355-3800.
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Regina@NARichmond.com to request our media kit.
Chiropractor
DRS. MAXINE AND JOE ABRETSKI
Omni Family Chiropractic 6806 Patterson Ave. Richmond, VA 23226
804-214-6236
om We specialize in family-based wellness health care, focusing on correcting the structure of the spine and the function of the nervous system. Our goal is to help families live to their healthiest potential naturally. By addressing spinal alignment and nervous system health, we aim to enhance overall well-being and support longterm health!
Concierge Medicine
WELLCOMEMD
2500 Gaskins Rd, Ste A 866-942-4522 · WellcomeMD.com infoRichmond@WellcomeMD.com
Experience concierge medicine with a functional medicine approach. Comprehensive and proactive, limited number of patients, unhurried 30-minute consultations for a personal and effective relationship with your physician. Schedule a discovery call today. See ad, page 23.
Counseling
LINDA ZAFFRAM, LCSW, CYT200, PMH-C
Healing Circle Counseling 2819 N. Parham Road, Suite 130 Richmond, VA 23294
804-924-7600
HealingCircleCounseling.com
Linda Zaffram is the founder, owner and CEO of Healing Circle Counseling and Services. Linda’s areas of expertise include adults, women’s issues, depression, panic/ anxiety, PTSD, grief/bereavement, perinatal loss/stillbirth/miscarriage, perinatal mood disorders, maternal mental health, fertility/reproductive issues, NICU families, emotional, physical & sexual abuse, trauma, birth trauma, stress management, relationship issues, life transitions, communication skill building and developing coping skills.
Counseling/ Neurofeedback
CHERYL DESVERNINE
Braniac Wellness
804-250-3450
BraniacWellness.org
Cheryl is board-certified (BCN) in neurofeedback and has been practicing neurofeedback over the last eight years. We offer neurofeedback, eye movement therapy and traditional counseling to clients ages 6 and up. Neurofeedback is an intervention that improves symptoms associated with ADHD, anxiety, panic, PTSD, trauma, depression and more that is holistic and does not require medication.
Dentistry (Biological/Holistic)
NEIGHBORS AND HEROD FAMILY DENTISTRY
Dr. Brian Herod 1009 Crowder Dr., Midlothian, VA 23113
804-794-8745 • MidloDental.com
Dr. Brian Herod centers his holistic dentistry practice on the connection between oral and systemic health. He is a member of the IAOMT, providing an integrative approach to dental care. Safe amalgam removal, metal and BPA-free fillings, ceramic implants, biocompatibility testing, fluoridefree, 3-D cone beam.
Doctors
NANCY A. POWELL, M.D.
River’s Way Healthcare of Virginia 5500 Monument Ave, Ste T 804-379-4560
RiversWayHealthcareVA.com
RiversWayVA@gmail.com
Offering expanded healing services. Providing traditional primary care and alternative approaches to support the body’s ability to heal itself. Extensive study in the mind-body connection to achieve optimal health. Certified by the Board of Family Medicine and by the American Board of Scientific Medical Intuition.
Naomi is a Licensed Clinical Psychologist, Board-Certified in Neurofeedback, and a Registered Yoga Teacher who helps adults break free from cycles of chronic stress, anxiety, inattention, depression and exhaustion. Through her unique method, Embodied NeurofeedbackTM, she addresses struggles at their root—the brain, body, and nervous system—so change is fast, lasting, and medication-free. If you feel overwhelmed, disconnected, or trapped, her neuroscience- and research-backed approach offers a path to reclaim your calm, energy and joy.
Enneagram Coaching
REV. CHERYL FARE, MFA, LUT
Certified Enneagram Coach
Ordained Unity Minister
CherylFare.com
CherylFare@gmail.com 804-399-1527
The Enneagram is a dynamic system for personal, professional and spiritual growth. Working with an Enneagram Coach opens awareness around personality patterns, creates pathways for relationship connections, and empowers transformation for a happier and healthier life. Sessions available in-person or online. Learn more at CherylFare.com.
Functional Medicine
DR. MICHAEL WALD
The Blood Detective 4131 Croatan Rd. Richmond, VA 23235 914-552-1442
DrMichaelWald.com
Dr. Michael Wald, known as the Blood Detective, has been in clinical holistic practice for 33 years. Using his Blood Detective Method & software, he analyzes extensive lab data to uncover causes of disease. Dr. Wald offers specialized lab work, targeted nutrition, and lifestyle guidance. He provides lab testing from all areas of medicine at once to ensure a comprehensive health evaluation. The Blood Detective Method allows for targeted natural approaches to optimize health and address chronic conditions. He is also the author of the Anti-Aging Encyclopedia. Dr. Wald’s expertise helps patients take control of their health by identifying hidden imbalances and offering personalized solutions for longterm wellness. See ad, page 2.
Holistic Gynecology
VERA DUBOVOY, M.D.
Dubovoy Integrative Health 1404 Starling Dr., Richmond, VA 23229 (Inside the Wellness Village) 757-603-3034
VAIntegrativeHealth.com
Vera Dubovoy, M.D., is dual board-certified in OB-GYN and Lifestyle Medicine. She has over 1,000 hours of training in integrative medicine and functional medicine including health and wellness coaching, nutrition, and herbal medicine. She believes in personalized wellness and nourishing our physical, emotional and spiritual health. She and her husband offer a range of progressive therapies designed to fit the treatment needs of the patient.
PCM Insurance is your premier destination for Medicare enrollment services. With decades of experience in the industry, our dedicated team of experts is committed to helping individuals navigate the complexities of Medicare with ease. See ad, page 17.
Massage Therapy
ESCAPE MASSAGE
15500 WC Commons Way, Midlothian 804-794-0445
EscapeMassage.com
We offer a variety of massages including Swedish, Therapeutic Swedish, Deep Tissue, Hot Stone, Aromatherapy and CBD. We also offer energy therapy, reiki and halotherapy services. We have a team of professional, experienced, and caring licensed massage therapists and reiki masters ready to cater to your self-care needs.
Medical Cannabis Provider
NARITA C. SNEAD, MPH, MSN, APN-BC Certified Medical Cannabis Provider
Adult Nurse Practitioner
Registered Practitioner for Medical Cannabis
804-475-8904
Green-Healing.co
At GreenHealing, we strive to make the process of obtaining a medical marijuana card and locating certified cannabis physicians as easy as possible for our patients.
Natural Medicine
MAGNOLIA WELLNESS
Regina Rudolph MagnoliaWell@gmail.com
804-495-0325
Wellness-Teas.com
Promoting self-care and disease prevention through the use of our crafted collection of premium wellness teas designed to reduce stress and anxiety, strengthen the immune system, promote weight loss and release harmful toxins. Magnolia Wellness also assists people on their journey to better health and wellness through classes and private sessions. See ad, page 21.
Naturopathic Doctor
DR. MICAH ALLEN, ND, LAC, FABORM
Essential Natural Health
804-464-3315
DrMicahAllen.com
Dedicated to providing personalized holistic healthcare solutions in Richmond, Virginia. Our practice focuses on integrating time-tested acupuncture techniques with innovative medical solutions to achieve significant and enduring results for our patients. Specializing in challenging chronic conditions such as peripheral neuropathy, infertility and pain, we strive to help individuals live fulfilling lives. At Essential Natural Health, we prioritize understanding each patient as a whole person. We develop customized preventive and natural medicine health plans for all ages, from pediatrics to geriatrics. Our approach is grounded in harnessing the body ’ s inherent healing abilities through tailored treatment plans designed to address individual needs effectively.
Pharmacy
RX3 COMPOUNDING PHARMACY
12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300
Rx3Pharmacy.com
RX3, Virginia’s First Nationally Accredited Compounding Phar macy, has been an industry leader for 23+ years. Specialists in customized compounding, bio-identical hormones, veterinary/equine compounding, traditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflammation Testing, and more. See ad, page 2.
Thermography
DEBBIE TROXELL, RN, MSNH Thermographer
The Wellness Village 1404 Starling Dr, Richmond 804-683-7774
RVAThermography.com
Yoga
Safe, non-invasive, radiationfree imaging. Preserve your breasts, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad, page 6.
GLENMORE YOGA & WELLNESS CENTER
Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267
Info@GlenmoreYoga.com
GlenmoreYoga.com
Incorporate yoga into your life at Glenmore with in-person and online student-focused, multilevel classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restorative and Meditation. 200- and 300Hour Teacher Training. Voted best Richmond Yoga Center.
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