Dr. Amber Walz, Naturopathic Doctor

23/12/2025

Foraging for Food and Medicine in Winter:

Winter landscapes might look dormant, but they're full of medicine if you know where to look, especially in the PNW.

- Rose hips cling to bare branches long after the petals have fallen. They're loaded with vitamin C and bioflavonoids—perfect for immune support during cold season. I love them in herbal tea blends and to make jelly!
- Pine needles can be steeped into tea that's high in vitamins A and C, plus it supports respiratory health. Just make sure you're using the right species (avoid yew, which is toxic). My fave way to use conifer needs (just not YEW – it is poisonous) is making simple syrups or wild fermented sodas with them!
- Chickweed often stays green under snow and is one of the most nutrient-dense wild greens you can find. Toss it in soups or salads.
- Even tree bark has its place. Willow and birch bark have been used for centuries for pain and inflammation—they contain compounds similar to aspirin.

Some other foraged favorites: Hawthorn haws, Pacific crabapples, Oregon Grape berries and rhizomes, juniper berries (common juniper only!), olive fruit and leaves, and mushrooms (fun fact: if they are too soggy for eating, some can be used for natural dyeing like lobster mushroom!).

The rules: proper identification is non-negotiable. Sustainable harvesting means taking only what you need and leaving the rest. And never forage near roadsides or sprayed areas.

Winter foraging is about slowing down and noticing what's still alive when everything else seems asleep. Maybe if you have any days off for the holidays, you can explore the nature around you!

18/12/2025

Remember to move your body, even when it is dark and cold and all you want is to cozy up in bed!

Yoga is a powerful practice with roots in ancient Vedic philosophy, where it is seen as a means of union—bringing together body, mind, and spirit. Today, it is widely recognized for its physical, mental, and emotional benefits.

Key Benefits of 🧘‍♀️

1. Injury Prevention: Yoga involves controlled movements that stretch muscles and fascia, promoting joint mobility and reducing the risk of injury. The variety of postures (asanas) works to stretch multiple muscle groups, improving flexibility and strength.

2. Posture Improvement: Regular practice can help correct poor posture by increasing flexibility and muscular balance.

3. Breathing & Pranayama:
Pranayama (Breath Control): Focused breathing practices in yoga help alter the flow of prana (life force), benefiting lung capacity, heart health, and blood circulation.

4. Stress Reduction: Controlled breathing promotes relaxation, reduces stress, and lowers blood pressure.

5. Mental Clarity & Well-Being:

6. Mind-Body Connection: Yoga enhances self-awareness, calmness, and focus through meditation and conscious breathing.

7. Emotional Balance: It helps in managing anxiety, depression, and improves overall emotional well-being.

Incorporating yoga into your daily routine not only enhances physical strength and flexibility but also contributes to mental clarity, relaxation, and overall health. It’s a holistic approach to healing and well-being.

18/12/2025

The Power of Vitamin C 🍊

Vitamin C is a powerful antioxidant that protects your cells from damage caused by free radicals. It supports your body in several ways:

✅ Boosts immunity and speeds up recovery
✅ Enhances iron absorption
✅ Supports wound healing
✅ Promotes collagen, cartilage, and teeth formation

Keep your immune system strong and your body functioning at its best with this essential nutrient!

18/12/2025

Even in the winter, you can be dehydrated!

Even though it's still cold in Portland, dehydration can happen anytime. It’s important to stay mindful and hydrated even in the winter months when it's easy to fall short of our water intake.

Many of us are also traveling to warm parts of the world right now to escape the winter blues, so it's a good reminder to keep that fluid intake up. Here's how to protect yourself year-round:

💧 Hydrate - Drink plenty of water and replenish lost electrolytes.
🧴 Wear sunscreen - Reapply every 2-3 hours (yes, in winter too!)
⛱️ Seek shade - Limit sun exposure between 10am-2pm
❄️ Cool down - Use wraps, hats, or cold compresses on your head & neck.
👚 Light clothing - Wear loose, breathable fabrics to stay cool.

⚠️ Know the signs of heat exhaustion: Excessive thirst, weakness, dizziness, and muscle cramps. Heat stroke is a medical emergency!

18/12/2025

Stopping to take a deep breath is GREAT advice this time of year!

- Nervous System Regulation -

When was the last time you checked in with your nervous system?

Modern life keeps us in go mode, but true healing happens when your body feels safe. I know, I know - easier said than done!

Here are a few simple ways to support your nervous system:

• Deep belly breathing
• Gentle movement
• Herbal nervines like lemon balm, skullcap, or valerian
• Daily moments of stillness

The more you regulate, the more you resiliently thrive. If you feel like no matter what you do, your nervous system never seems to transition to chill mode, reach out to Dr. Walz to see if she can help!

18/12/2025

Say YES to holiday parties and gatherings - social connection is SO important for longevity!

The Health Power of Community

Despite what myriad solutions you may see online, wellness doesn’t happen in isolation.

More and more studies show that strong social connection is one of the most protective factors for our long-term health—reducing the risk of chronic disease, improving mental health, and even supporting immune resilience. One eye-opening stat: chronic loneliness can be as harmful to health as smoking 15 ci******es a day. Even more reason to make meaningful connections in your life.

And for you introverts out there, this doesn’t have to mean big social gatherings. Even small, consistent connections—a shared meal, a walk with a friend, checking in on a neighbor—can be profoundly healing.

In our practice, we often explore not just physical symptoms, but the deeper systems that influence wellbeing—including relationships and community.
What’s one way you’ve felt supported by your community lately?

18/12/2025

Herbal Spotlight - Ginseng:

If you've ever grabbed ginseng off the shelf hoping for an energy boost, you might have been surprised by the results—or lack thereof.

Here's why: not all ginseng works the same way.

American ginseng is cooling and calming. It's better for people who feel anxious, overheated, or running on fumes. Think of it as the gentle, steady friend who helps you find your footing.

Asian ginseng is warming and stimulating. It's for deep, cold fatigue—the kind where you can't seem to get moving no matter how much coffee you drink.

Both support mental clarity, physical endurance, and stress resilience. But using the wrong type can actually make you feel worse.

Quality matters too. Whole root or standardized extracts beat out cheap fillers every time.

Interested in learning more about herbs that can help you? Reach out to Dr. Walz to book a consultation!

15/12/2025

Natural Support for Seasonal Affective Disorder:

4pm sunsets and no light in sight until 9am at least – winters here in Portland are TOUGH. When the days get shorter and the light fades earlier, it's not just your mood that shifts—your whole physiology changes.

Seasonal affective disorder is real, and it's more than the "winter blues." It's a pattern of depression that shows up like clockwork when daylight dwindles, often bringing fatigue, carb cravings, oversleeping, and a heavy, stuck feeling.

The good news? There are evidence-based ways to support yourself naturally:

Light therapy works. A 10,000 lux light box used for 20-30 minutes in the morning can help reset your circadian rhythm and boost serotonin.
Vitamin D supplementation often helps, especially since most of us are deficient by midwinter. Your body makes vitamin D from sunlight, and when that's scarce, levels drop.
Movement matters. Even a 15-minute walk outside during daylight hours supports mood, sleep, and energy. Daylight exposure—even on cloudy days—makes a difference.
Herbs like St. John's wort have solid research behind them for mild to moderate depression, but they interact with a lot of medications. Don't go it alone on that one.

You don't have to suffer through winter. There are real tools that work!

12/12/2025

Adaptogen Spotlight - Maitake Mushroom:

Maitake mushroom has been revered in Japanese and Chinese medicine for centuries, and modern research is catching up to why.
Also called "hen of the woods," maitake is an adaptogen—meaning it helps your body respond to stress without overstimulating or depleting you.

What makes it special? Maitake contains beta-glucans, compounds that support immune function by helping your body distinguish between real threats and false alarms. It's also been studied for blood sugar balance and cardiovascular health.

Unlike a supplement that forces a single response, maitake works with your body's intelligence. It modulates rather than stimulates.

You can cook with fresh or dried maitake (it's delicious sautéed) or take it as a supplement. Just know that dose and form matter—extraction methods affect potency.

Do you use medicinal mushrooms? Let us know in the comments!

11/12/2025

Everybody you know is sick, am I right? Tis the season! Bolster that immune system naturally!

🛡️ Supporting a Healthy Immune System 🛡️

Autoimmune diseases are becoming more common, and they happen when the immune system mistakenly attacks the body’s own cells. A healthy immune system defends us from infections and diseases, but when it’s out of balance, it can lead to these issues.

✨ How to keep your immune system healthy:

Nutrition: A balanced diet supports immune function and helps reduce inflammation.

Natural Therapies: Herbs and supplements can help regulate immune activity.

Remove Underlying Causes: Address chronic infections or environmental exposures that may be triggering immune dysregulation.

🌱 The Naturopathic Approach

While many treatments suppress the immune system, naturopathy focuses on supporting and strengthening it naturally to prevent disease and promote lasting health. If you're in need of support, head to amberwalznd.com to schedule a call with Dr. Walz.