As we head into the winter months, it’s not uncommon to see with patients diagnosed with at least one but sometimes multiple respiratory infections; the challenge is determining if you have COVID-19, flu, a cold, RSV, bacterial infection or just allergies. With each of them having similar symptoms, a thorough evaluation, testing and proper treatment is going to be very important. In addition, keeping up on available vaccines is vital.
The common cold
Many may get the common cold during the winter months and for the majority of cold-sufferers rest, fluids, and over-the-counter medications and supplements are enough to help with symptom management since antibiotics are not helpful. Symptoms tend to last 7-10 days.
Flu
Flu season runs from October to May. We recommend that you get vaccinated against the flu without delay if you haven’t done so already. Between 3 and 11% of US residents, up to 41 million people, come down with the flu each season, with approximately 200,000 hospitalizations. In most cases, resting, drinking plenty of fluid, Vitamin C, and OTC symptom relief medication are the best treatments. If symptoms become more severe, we recommend seeking medical treatment immediately. For those who are 65 years and older, those with certain chronic conditions, children younger than 5 and pregnant women, early treatment with antiviral medications may be necessary to prevent serious flu-related complications and hospitalization. The medication works to reduce the severity of symptoms, shorten the duration of the illness and prevent complications such as pneumonia. Testing to determine if you have the flu can now be done at home with newly approved home tests that are available for purchase at a pharmacy. Testing can also be done at an urgent care or ER. Most symptoms last 4 to 7 days but the cough and fatigue might continue for a couple of weeks.
We are hearing a great deal about Respiratory Syncytial Virus (RSV) on the news, but RSV is not a new virus. While it usually presents like mild cold symptoms in healthy adults and older children, in newborns, infants, immunocompromised or older adults, RSV can be life-threatening. In May 2023, the CDC approved the first vaccine to prevent the RSV infection for adults over 60 years old and it has since approved additional vaccines for pregnant women and infants.
In infants and young children, symptoms include congestion, runny nose, cough, low-grade fever, sore throat, loss of appetite and irritability. When the infection spreads to the lower respiratory tract, symptoms increase and can include difficulty breathing, severe cough, shallow rapid breathing, and bluish color to the skin. These symptoms are considered an emergency and you should seek medical attention immediately. Symptoms, when not severe, tend to last 7-14 days though the cough may linger.
COVID-19 is still very much in the forefront of our minds as we continue to learn more about the SARS-CoV-2 virus and its long-lasting impact on a significant population who become infected. We recommend that as soon as you are feeling any respiratory symptoms, such as nasal congestion or sore throat, that you first test for COVID. COVID tests are readily available for purchase at most pharmacies. For some people, it takes up to three days to test positive and you can be contagious during this period even if you are not testing positive.
We also recommend having a thermometer and pulse oximeter available. The type and severity of symptoms are wide-ranging from person to person. In addition, underlying medical conditions may increase the risk of serious illness. There are FDA approved medications for COVID but need to be started when symptoms first appear. In most cases, symptoms can be managed at home. However, if you experience trouble breathing, persistent chest pain or pressure, confusion, or changes in skin color, or pulse oximeter reading below 90%, emergency medical care is necessary. Studies have shown that being current on the vaccine schedule significantly reduces the severity of symptoms and helps to prevent hospitalizations. So if you are able, we recommend the COVID vaccine.
A viral infection can sometimes lead to a secondary bacterial infection, like a sinus infection or pneumonia. Bacterial infections can complicate and lengthen the time that you are sick. Changes or worsening symptoms after initially feeling better, including blowing or coughing up colored drainage or return of fever may indicate that you now have a bacterial infection. Treatment with antibiotics may be needed. If this occurs, a telemedicine appointment with your medical professional is needed so prescription medication can be prescribed.
Below is a symptom checker chart that outlines possible symptoms for each of the common illnesses described above. This may help determine the best treatment options. However, if you are under the weather, the best way to confirm the most appropriate treatment is with a discussion with your provider.
Research suggests that everyone, not just those with diabetes, benefits from steady blood sugar levels, which impact energy, mood, and long-term health. Frequent spikes in blood sugar can lead to inflammation, weight gain, and cardiovascular issues; chronically elevated blood sugar is linked to the development of Alzheimer’s dementia. Understanding which foods can help stabilize blood sugar and which ones trigger spikes allows you to make choices that align with your goals–like enhancing mental clarity, improving energy, or maintaining a healthy weight.
In recent years, research has highlighted that no two people respond to food in exactly the same way, especially when it comes to blood sugar levels. These findings challenge the traditional one-size-fits-all approach to nutrition and highlights the benefits of a more personalized approach when it comes to managing diabetes, weight fluctuations, and energy levels.
The Science Behind Your Body’s Unique Responses to Food
Studies underscore the complexity of individual responses to food.
A 2020 study, published in Nature Medicine, tracked blood sugar responses across a demographically diverse group, revealing variability in reactions influenced by genetics, lifestyle, and gut microbiome composition.
A foundational study, published in Cell, found that gut bacteria play a major role in how different people process identical foods.
A 2022 study, published in Nutrients, highlights advances in using machine learning to predict individual blood sugar responses, supporting the value of personalized dietary recommendations.
These studies are transforming how healthcare providers approach nutrition, focusing more on each person’s unique physiological response.
The Gut Microbiome’s Influence on Blood Sugar Response
The gut microbiome is made up of trillions of bacteria in the digestive tract. When it comes to your health, a healthy microbiome can have a major influence on disease prevention, including lowering the risk of insulin resistance and diabetes. Certain bacteria can influence your blood sugar response–as follows.
Carbohydrate Metabolism Certain types of bacteria help break down carbohydrates, affecting how quickly glucose enters the bloodstream. For instance, higher levels of Akkermansia muciniphila are linked to better insulin sensitivity (i.e., how your cells respond to insulin) and blood sugar control.
Production of Short-Chain Fatty Acids (SCFAs) Bifidobacterium species produce SCFAs, like butyrate, which support insulin sensitivity and reduce inflammation, both beneficial for blood sugar regulation.
Interaction with Gut Hormones The microbiome influences hormones like GLP-1 and PYY, which regulate insulin secretion and fullness, promoting blood sugar control by reducing post-meal spikes.
Inflammation and Insulin Resistance An imbalanced microbiome (dysbiosis) can lead to gut permeability (“leaky gut”), allowing inflammatory substances into the bloodstream and contributing to insulin resistance.
Personalized nutrition can help design specialized diets that aim to improve the composition of your microbiome by increasing beneficial bacteria that you may be lacking.
Supporting a Healthy Microbiome for Blood Sugar Balance
To support blood sugar regulation through the microbiome, focus on:
Fiber-rich diet: Fiber (from vegetables, whole grains, and legumes) feeds beneficial bacteria and promotes SCFA production.
Prebiotics and probiotics: Prebiotics (e.g., garlic, onions) and probiotics (e.g., yogurt, kefir) support microbiome diversity.
Limit processed foods and sugars: These can feed harmful bacteria that disrupt the microbiome and impact blood sugar.
By optimizing your gut microbiome, you will not only help stabilize blood sugar and lower the risk of developing Type 2 diabetes, but you will improve your immune system function, digestive, mental and cardiovascular systems as well.
Creating an Individualized Diet Plan to Lower Glycemic Response
An individualized diet plan tailored to minimize glycemic response involves:
Blood Sugar Monitoring and Data Collection Continuous glucose monitors (CGMs) help track real-time responses to food, identifying high-glycemic triggers and stable foods.
Macronutrient Adjustments Balancing carbohydrates, proteins, and fats can reduce blood sugar spikes. High-fiber vegetables, lean proteins, and healthy fats paired with carbs create a more sustained response.
Probiotic and Prebiotic Foods Supporting a balanced microbiome with probiotic and prebiotic foods enhances blood sugar control.
Portion and Timing Customization Smaller, frequent meals can stabilize blood sugar throughout the day. Personalized recommendations optimize portion size and timing.
How The Kaplan Center Can Support Your Individualized Nutrition Plan
At The Kaplan Center, we tailor nutrition plans to your unique needs, using blood sugar monitoring, microbiome analysis, and expert guidance. Our goal is to empower you to make informed choices that optimize energy, mental clarity, and long-term health.
If you’re ready to explore the benefits of personalized nutrition, our team is here to help. We provide the tools, testing, and guidance you need to discover the foods that work best for your physiology and health goals.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, Weinberger A, Ben-Yacov O, Lador D, Avnit-Sagi T, Lotan-Pompan M, Suez J, Mahdi JA, Matot E, Malka G, Kosower N, Rein M, Zilberman-Schapira G, Dohnalová L, Pevsner-Fischer M, Bikovsky R, Halpern Z, Elinav E, Segal E. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-1094. doi: 10.1016/j.cell.2015.11.001. PMID: 26590418.
Maintaining thyroid health through proper nutrition is important, as the thyroid gland plays a key role in regulating metabolism, energy levels, and overall health.
Here’s a list of foods to eat and foods to avoid when it comes to thyroid function.
Eat more:
Foods that are high in zinc. Zinc deficiency has been linked to hypothyroidism. Sources of zinc include green leafy vegetables (spinach in particular is high in zinc), oysters, chickpeas and lentils.
Foods that contain iodine. Iodine is essential for thyroid hormone production. Food sources include seaweed, cod, iodized salt, diary (yogurt, cheese, milk), eggs, oysters and liver.
Nuts. Brazil nuts, macadamia nuts, and hazelnuts all contain selenium which helps regulate thyroid function.
Organ meats. Liver is one of nature’s most concentrated sources of vitamin A.
Antioxidant-rich foods. Berries, leafy greens, nuts and seeds will help combat oxidative stress.
Alcohol. Drinking inhibits the peripheral thyroid hormones, free T3 and T4.
Processed foods. Processed foods may cause gut damage leading to decreased thyroid function.
Refined sugar. Excessive consumption of sugars and refined carbohydrates can lead to insulin resistance and diabetes. Studies confirm that diabetes and thyroid disorders mutually impact each other; type 2 diabetes can be exacerbated by thyroid disorders, and diabetes can worsen thyroid dysfunction.
Gluten-containing foods. If you have Hashimoto’s the first dietary recommendation is to remove gluten from your diet due to an immune reaction to gluten that triggers a thyroid autoimmune attack.
Your thyroid plays a crucial role in your overall well-being, and proper nutrition can make all the difference. By incorporating some of the foods and key nutrients above you can help keep your thyroid functioning optimally. Don’t forget to stay hydrated, reduce inflammation with anti-inflammatory foods, and avoid excess processed foods.
If you’re dealing with thyroid concerns and would like to work with our nutritionist to optimize your nutrition, please give us a call at 703-532-4892 and make an appointment today!
For more information on thyroid disorders, click here.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Updated: November 2024
Mohammed Hussein SM, AbdElmageed RM. The Relationship Between Type 2 Diabetes Mellitus and Related Thyroid Diseases. Cureus. 2021 Dec 25;13(12):e20697. doi: 10.7759/cureus.20697. PMID: 35106234; PMCID: PMC8787293.
Which Respiratory Infection Do You Have?
/in COVID-19, Wellness/by Kaplan CenterAs we head into the winter months, it’s not uncommon to see with patients diagnosed with at least one but sometimes multiple respiratory infections; the challenge is determining if you have COVID-19, flu, a cold, RSV, bacterial infection or just allergies. With each of them having similar symptoms, a thorough evaluation, testing and proper treatment is going to be very important. In addition, keeping up on available vaccines is vital.
The common cold
Many may get the common cold during the winter months and for the majority of cold-sufferers rest, fluids, and over-the-counter medications and supplements are enough to help with symptom management since antibiotics are not helpful. Symptoms tend to last 7-10 days.
Flu
Flu season runs from October to May. We recommend that you get vaccinated against the flu without delay if you haven’t done so already. Between 3 and 11% of US residents, up to 41 million people, come down with the flu each season, with approximately 200,000 hospitalizations. In most cases, resting, drinking plenty of fluid, Vitamin C, and OTC symptom relief medication are the best treatments. If symptoms become more severe, we recommend seeking medical treatment immediately. For those who are 65 years and older, those with certain chronic conditions, children younger than 5 and pregnant women, early treatment with antiviral medications may be necessary to prevent serious flu-related complications and hospitalization. The medication works to reduce the severity of symptoms, shorten the duration of the illness and prevent complications such as pneumonia. Testing to determine if you have the flu can now be done at home with newly approved home tests that are available for purchase at a pharmacy. Testing can also be done at an urgent care or ER. Most symptoms last 4 to 7 days but the cough and fatigue might continue for a couple of weeks.
Link to further information about flu: https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719
RSV
We are hearing a great deal about Respiratory Syncytial Virus (RSV) on the news, but RSV is not a new virus. While it usually presents like mild cold symptoms in healthy adults and older children, in newborns, infants, immunocompromised or older adults, RSV can be life-threatening. In May 2023, the CDC approved the first vaccine to prevent the RSV infection for adults over 60 years old and it has since approved additional vaccines for pregnant women and infants.
In infants and young children, symptoms include congestion, runny nose, cough, low-grade fever, sore throat, loss of appetite and irritability. When the infection spreads to the lower respiratory tract, symptoms increase and can include difficulty breathing, severe cough, shallow rapid breathing, and bluish color to the skin. These symptoms are considered an emergency and you should seek medical attention immediately. Symptoms, when not severe, tend to last 7-14 days though the cough may linger.
Link to further information about RSV: https://www.mayoclinic.org/diseases-conditions/respiratory-syncytial-virus/symptoms-causes/syc-20353098
COVID-19
COVID-19 is still very much in the forefront of our minds as we continue to learn more about the SARS-CoV-2 virus and its long-lasting impact on a significant population who become infected. We recommend that as soon as you are feeling any respiratory symptoms, such as nasal congestion or sore throat, that you first test for COVID. COVID tests are readily available for purchase at most pharmacies. For some people, it takes up to three days to test positive and you can be contagious during this period even if you are not testing positive.
We also recommend having a thermometer and pulse oximeter available. The type and severity of symptoms are wide-ranging from person to person. In addition, underlying medical conditions may increase the risk of serious illness. There are FDA approved medications for COVID but need to be started when symptoms first appear. In most cases, symptoms can be managed at home. However, if you experience trouble breathing, persistent chest pain or pressure, confusion, or changes in skin color, or pulse oximeter reading below 90%, emergency medical care is necessary. Studies have shown that being current on the vaccine schedule significantly reduces the severity of symptoms and helps to prevent hospitalizations. So if you are able, we recommend the COVID vaccine.
Link to additional information regarding Covid: https://www.mayoclinic.org/diseases-conditions/coronavirus/symptoms-causes/syc-20479963
Watch Now: What Families Need to Know About COVID and Flu Season
Bacterial infections
A viral infection can sometimes lead to a secondary bacterial infection, like a sinus infection or pneumonia. Bacterial infections can complicate and lengthen the time that you are sick. Changes or worsening symptoms after initially feeling better, including blowing or coughing up colored drainage or return of fever may indicate that you now have a bacterial infection. Treatment with antibiotics may be needed. If this occurs, a telemedicine appointment with your medical professional is needed so prescription medication can be prescribed.
Below is a symptom checker chart that outlines possible symptoms for each of the common illnesses described above. This may help determine the best treatment options. However, if you are under the weather, the best way to confirm the most appropriate treatment is with a discussion with your provider.
*Based on symptoms described here.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
This article was originally published in December 2022. It was reviewed and updated in December 2024.
Eating “Right” But Feeling Wrong? The Problem with One-Size-Fits-All Diets and Blood Sugar
/in Nutrition/by Kaplan CenterResearch suggests that everyone, not just those with diabetes, benefits from steady blood sugar levels, which impact energy, mood, and long-term health. Frequent spikes in blood sugar can lead to inflammation, weight gain, and cardiovascular issues; chronically elevated blood sugar is linked to the development of Alzheimer’s dementia. Understanding which foods can help stabilize blood sugar and which ones trigger spikes allows you to make choices that align with your goals–like enhancing mental clarity, improving energy, or maintaining a healthy weight.
In recent years, research has highlighted that no two people respond to food in exactly the same way, especially when it comes to blood sugar levels. These findings challenge the traditional one-size-fits-all approach to nutrition and highlights the benefits of a more personalized approach when it comes to managing diabetes, weight fluctuations, and energy levels.
The Science Behind Your Body’s Unique Responses to Food
Studies underscore the complexity of individual responses to food.
These studies are transforming how healthcare providers approach nutrition, focusing more on each person’s unique physiological response.
The Gut Microbiome’s Influence on Blood Sugar Response
The gut microbiome is made up of trillions of bacteria in the digestive tract. When it comes to your health, a healthy microbiome can have a major influence on disease prevention, including lowering the risk of insulin resistance and diabetes. Certain bacteria can influence your blood sugar response–as follows.
Certain types of bacteria help break down carbohydrates, affecting how quickly glucose enters the bloodstream. For instance, higher levels of Akkermansia muciniphila are linked to better insulin sensitivity (i.e., how your cells respond to insulin) and blood sugar control.
Bifidobacterium species produce SCFAs, like butyrate, which support insulin sensitivity and reduce inflammation, both beneficial for blood sugar regulation.
The microbiome influences hormones like GLP-1 and PYY, which regulate insulin secretion and fullness, promoting blood sugar control by reducing post-meal spikes.
An imbalanced microbiome (dysbiosis) can lead to gut permeability (“leaky gut”), allowing inflammatory substances into the bloodstream and contributing to insulin resistance.
Personalized nutrition can help design specialized diets that aim to improve the composition of your microbiome by increasing beneficial bacteria that you may be lacking.
Supporting a Healthy Microbiome for Blood Sugar Balance
To support blood sugar regulation through the microbiome, focus on:
By optimizing your gut microbiome, you will not only help stabilize blood sugar and lower the risk of developing Type 2 diabetes, but you will improve your immune system function, digestive, mental and cardiovascular systems as well.
Creating an Individualized Diet Plan to Lower Glycemic Response
An individualized diet plan tailored to minimize glycemic response involves:
Continuous glucose monitors (CGMs) help track real-time responses to food, identifying high-glycemic triggers and stable foods.
Balancing carbohydrates, proteins, and fats can reduce blood sugar spikes. High-fiber vegetables, lean proteins, and healthy fats paired with carbs create a more sustained response.
Supporting a balanced microbiome with probiotic and prebiotic foods enhances blood sugar control.
Smaller, frequent meals can stabilize blood sugar throughout the day. Personalized recommendations optimize portion size and timing.
How The Kaplan Center Can Support Your Individualized Nutrition Plan
At The Kaplan Center, we tailor nutrition plans to your unique needs, using blood sugar monitoring, microbiome analysis, and expert guidance. Our goal is to empower you to make informed choices that optimize energy, mental clarity, and long-term health.
If you’re ready to explore the benefits of personalized nutrition, our team is here to help. We provide the tools, testing, and guidance you need to discover the foods that work best for your physiology and health goals.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
References:
Nutrition Tips for Thyroid Health
/in Nutrition/by Kaplan CenterMaintaining thyroid health through proper nutrition is important, as the thyroid gland plays a key role in regulating metabolism, energy levels, and overall health.
Here’s a list of foods to eat and foods to avoid when it comes to thyroid function.
Eat more:
Consume less:
Your thyroid plays a crucial role in your overall well-being, and proper nutrition can make all the difference. By incorporating some of the foods and key nutrients above you can help keep your thyroid functioning optimally. Don’t forget to stay hydrated, reduce inflammation with anti-inflammatory foods, and avoid excess processed foods.
If you’re dealing with thyroid concerns and would like to work with our nutritionist to optimize your nutrition, please give us a call at 703-532-4892 and make an appointment today!
For more information on thyroid disorders, click here.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Updated: November 2024
Mohammed Hussein SM, AbdElmageed RM. The Relationship Between Type 2 Diabetes Mellitus and Related Thyroid Diseases. Cureus. 2021 Dec 25;13(12):e20697. doi: 10.7759/cureus.20697. PMID: 35106234; PMCID: PMC8787293.