The winter holiday season tends to be a high-risk time for potential weight gain and/or illness. A popular study from the New England Journal of Medicine showed that Americans gain about an average of 1 pound during the months of November-January, which isn’t surprising as these months coincide with elaborate feasts, holiday parties, cocktails, and an abundance of high fat, high sugar foods. Winter is also the prime of cold and flu season when temperatures are cooler and people spend more time indoors together, therefore increasing the chance of transmission of infections. Below are some of our top tips for staying healthy through the holidays.
Stay Hydrated
As a general rule we recommend aiming for ½ of your body weight in ounces of water per day. Drinking water can help curb your appetite so you don’t overeat and helps your skin look more radiant for photos. Bring your refillable water bottle with you when shopping and traveling and remember to alternate a glass of water between adult beverages to avoid dehydration.
Instead of avoiding those comfort foods try making them by swapping ingredients in the classic recipes to make them gluten free, with less or no sugar, or find a way to ditch the creams and heavy sauces.
Mindfully indulge
Intuitive eating is not about denying yourself of foods. Instead, make conscious choices and use all of your senses to truly savor your food; focus on smell, sight, touch, taste, and sound. Listen to your body’s feeling of fullness and satisfaction. Give yourself grace if you do overindulge a bit.
Eat before event or before shopping
You will be more likely to be drawn to high sugar, high fat, foods or over eat those foods at events if you show up hungry. Shopping on an empty stomach will lead you to be more tempted by those snacks at the checkout counter or by the smell of cinnamon at the mall so don’t go out on an empty tank.
Move your body
If can be challenging to find time between events or when traveling to stick to a good routine so you may need to find creative ways to stay active. Try walking after meals instead of plopping on the couch, or do an online workout video if you don’t have access to a gym. Take the stairs instead of escalators or elevators or park farther away from the door in the parking lots.
Prioritize sleep
Sleep deprivation can lead to increased cravings, mood and behavior changes, and less energy to fully enjoy the holiday festivities. Minimize alcohol consumption as it decreases the quality of your sleep and rest.
Take time for self-care
The holidays are notorious for increasing stress levels due to travel, family dynamics, financial burden, or expectations to make everything perfect. Between cleaning, cooking, and shopping do something that makes you happy and helps you to recharge. Take a nap, get a massage, or respectfully say no to things that cause you stress or anxiety.
Focus on what really matters
The holidays are about togetherness and quality time, not about the perfect present or cookies and treats. Find ways to create new healthy traditions – instead of baking cookies, make ornaments or start a new tradition like running in a Frosty 5K or volunteering at the food pantry.
While our nutritional goals may be clear, the path to attaining them can sometimes be filled with obstacles. Whether you want to lose or gain weight, modify your diet due to an illness or condition, or simply eat smarter, a nutritionist can help you safely and confidently achieve those goals. If you would like to make an appointment, please call 703-532-4892, ext. 2. No doctor referral is needed.
With everything we know about mind-body therapies, if you have chronic pain or are living with a chronic illness, a regular yoga or mindfulness practice should be a part of your daily routine.
Mind-body techniques such as meditation and yoga have proven to be highly beneficial in: calming the inflammatory process caused by physical or emotional trauma (traumas can include acute injury, chronic pain, illness, stress, infection, and emotional distress), strengthening the immune system, and improving central nervous system (CNS) function.
Meditation can help improve immune function without activating inflammatory markers.
A 2021 study published in the Proceedings of the National Academy of Sciences found that a regular meditation practice strengthens the immune system without initiating an inflammatory response. Blood specimens from 106 participants of an intense meditation retreat were collected and examined before and after the retreat. The authors identified 220 genes associated with immune response that were up regulated but with no significant increase in inflammatory markers. The results of the study suggests that meditation may be an effective adjunct treatment for chronic illnesses such as Long Covid, Multiple Sclerosis, and other illnesses that are characterized by persistent or excessive inflammation.
Mind-body therapies can change the way we experience physical pain.
The results of a study published in the Journal of Neuroscience showed that “meditation-related pain relief was directly related to brain regions associated with the cognitive modulation of pain” and provided further insight into the manner by which meditation alters the subjective experience of pain. Patients experienced a reduction in “pain intensity” of about 40 percent and a reduction in “pain unpleasantness” of 57 percent. According to the lead author of the study, Fadel Zeidan, “Meditation produced a greater reduction in pain than even morphine or other pain-relieving drugs, which typically reduce pain ratings by about 25 percent”.
A 2022 study published in PAIN found that mindfulness meditation “significantly reduced behavioral and neural pain responses when compared to controls”.
A 2014 study published in Cerebral Cortex found “that regular and long-term yoga practice improves pain tolerance in typical North Americans by teaching different ways to deal with sensory inputs and the potential emotional reactions attached to those inputs leading to a change in insular brain anatomy and connectivity”.
Meditation and yoga have both shown to improve symptoms of disturbed sleep.
Sleep disturbance can highly influence recovery from illness or injury and impairs the body’s immune system, physical reflexes, emotional stability, and cognitive functions.
In 2018, a systemic review of research looked at 18 randomized controlled trials, including 1654 participants in total, and found that “there was moderate strength of evidence that mindfulness meditation interventions significantly improved sleep quality compared with nonspecific active controls”.
Like meditation, yoga has also proven to have benefits when it comes to sleep. Studies show that yoga can improve insomnia and other sleep problems. However, as there are many different types of yoga, make sure to avoid a high activity yoga form and chose a form with gentle body poses and breathing techniques.
There is a growing body of medical research proving that mind-body therapies can reverse the loss of gray matter.
Chronic pain causes inflammation in the brain and can lead to a loss of gray matter. When prolonged pain is present, the areas of the brain that control self-awareness, emotions, memory, and learning can all suffer.
A 2010 study conducted by Massachusetts General Hospital found that mindfulness meditation, over the short period of only 8 weeks, increased the amount of gray matter in the regions of the brain involved in learning and memory, regulation of emotion, and self-awareness.
A more recent study confirmed that brief mindfulness medication “can induce gray matter plasticity” and “may have important implications for protecting against mood-related disorders and aging-related cognitive declines”.
Medical research has demonstrated that many difficult to treat chronic pain conditions, such as fibromyalgia syndrome, chronic fatigue syndrome, celiac disease, and irritable bowel syndrome, are mediated by central nervous system sensitization. It is only logical that meditation, which improves nervous system functioning, would help to alleviate chronic pain and improve quality of life.
The studies above confirm what we have seen clinically in our own patients for many years, and. meditation and yoga therapy continue to be an integral part of our treatment plans here at the Kaplan Center.
The bottom line? While meditation and yoga therapy may not be the entire solution, there is enough evidence to show that these therapies, when part of an individual’scomprehensive treatment plan, will help to alleviate pain, improve sleep, lessen anxiety and depression, and leave one with a greater sense of well-being.
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
Dr. Kaplan was a guest on Dave Sherwin’s Dirobi Health Show about how to live healthy in a toxic world.
Highlights –
Inflammation Nation
The list of autoimmune diseases is long: Lyme Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis, Lupus, Celiac…and these are only a few of the crippling disorders that affect the entire body. The immune system breaks down, and inflammation attacks both the brain and the gut, joints, muscles, and nervous system. (2:30)
Post Covid “Cytokines”
Many who have previously suffered from Covid may have noticed problems with their sense of smell and other lingering issues. Dr. Kaplan attributes these chronic problems to white cells that are spewing out lots of inflammatory particles called cytokines. (9:00)
Brain Care
Regular, aerobic exercise is one of the best anti-inflammatory remedies for the brain. (10:45)
The “Roll” of Nutrition
An inflamed gut will result in brain inflammation. (23:00)
The Hypoallergenic Diet
A hypoallergenic diet has the least number of allergens (26:00)
Sleep Apnea
Sleep apnea can reduce lifespan. Warning signs include fatigue during the daytime, snoring at night and lapses in breathing during sleep. (36:55)
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
Tips to Stay Healthy Through the Holidays
/in Nutrition/by Kaplan CenterThe winter holiday season tends to be a high-risk time for potential weight gain and/or illness. A popular study from the New England Journal of Medicine showed that Americans gain about an average of 1 pound during the months of November-January, which isn’t surprising as these months coincide with elaborate feasts, holiday parties, cocktails, and an abundance of high fat, high sugar foods. Winter is also the prime of cold and flu season when temperatures are cooler and people spend more time indoors together, therefore increasing the chance of transmission of infections. Below are some of our top tips for staying healthy through the holidays.
Stay Hydrated
As a general rule we recommend aiming for ½ of your body weight in ounces of water per day. Drinking water can help curb your appetite so you don’t overeat and helps your skin look more radiant for photos. Bring your refillable water bottle with you when shopping and traveling and remember to alternate a glass of water between adult beverages to avoid dehydration.
Eat for immunity
Scan the buffet at parties for the veggies and fruits which contain vitamins and minerals that boost your immune system. Aim to fill half of your plate, which leaves less room for less healthier options.
Upgrade your favorites
Instead of avoiding those comfort foods try making them by swapping ingredients in the classic recipes to make them gluten free, with less or no sugar, or find a way to ditch the creams and heavy sauces.
Mindfully indulge
Intuitive eating is not about denying yourself of foods. Instead, make conscious choices and use all of your senses to truly savor your food; focus on smell, sight, touch, taste, and sound. Listen to your body’s feeling of fullness and satisfaction. Give yourself grace if you do overindulge a bit.
Eat before event or before shopping
You will be more likely to be drawn to high sugar, high fat, foods or over eat those foods at events if you show up hungry. Shopping on an empty stomach will lead you to be more tempted by those snacks at the checkout counter or by the smell of cinnamon at the mall so don’t go out on an empty tank.
Move your body
If can be challenging to find time between events or when traveling to stick to a good routine so you may need to find creative ways to stay active. Try walking after meals instead of plopping on the couch, or do an online workout video if you don’t have access to a gym. Take the stairs instead of escalators or elevators or park farther away from the door in the parking lots.
Prioritize sleep
Sleep deprivation can lead to increased cravings, mood and behavior changes, and less energy to fully enjoy the holiday festivities. Minimize alcohol consumption as it decreases the quality of your sleep and rest.
Take time for self-care
The holidays are notorious for increasing stress levels due to travel, family dynamics, financial burden, or expectations to make everything perfect. Between cleaning, cooking, and shopping do something that makes you happy and helps you to recharge. Take a nap, get a massage, or respectfully say no to things that cause you stress or anxiety.
Focus on what really matters
The holidays are about togetherness and quality time, not about the perfect present or cookies and treats. Find ways to create new healthy traditions – instead of baking cookies, make ornaments or start a new tradition like running in a Frosty 5K or volunteering at the food pantry.
Take your vitamins
Ward off infections and boost your immunity by taking the following supplements Vitamin D, Vitamin C w/Quercetin, Zinc, and NAC.
While our nutritional goals may be clear, the path to attaining them can sometimes be filled with obstacles. Whether you want to lose or gain weight, modify your diet due to an illness or condition, or simply eat smarter, a nutritionist can help you safely and confidently achieve those goals. If you would like to make an appointment, please call 703-532-4892, ext. 2. No doctor referral is needed.
Managing Chronic Pain and Illness with Mind-Body Therapies
/in Inflammation, Long Covid, Meditation/by Kaplan CenterWith everything we know about mind-body therapies, if you have chronic pain or are living with a chronic illness, a regular yoga or mindfulness practice should be a part of your daily routine.
Mind-body techniques such as meditation and yoga have proven to be highly beneficial in: calming the inflammatory process caused by physical or emotional trauma (traumas can include acute injury, chronic pain, illness, stress, infection, and emotional distress), strengthening the immune system, and improving central nervous system (CNS) function.
Questions? Give Us a Call!
703-532-4892 x2
Meditation can help improve immune function without activating inflammatory markers.
A 2021 study published in the Proceedings of the National Academy of Sciences found that a regular meditation practice strengthens the immune system without initiating an inflammatory response. Blood specimens from 106 participants of an intense meditation retreat were collected and examined before and after the retreat. The authors identified 220 genes associated with immune response that were up regulated but with no significant increase in inflammatory markers. The results of the study suggests that meditation may be an effective adjunct treatment for chronic illnesses such as Long Covid, Multiple Sclerosis, and other illnesses that are characterized by persistent or excessive inflammation.
Mind-body therapies can change the way we experience physical pain.
The results of a study published in the Journal of Neuroscience showed that “meditation-related pain relief was directly related to brain regions associated with the cognitive modulation of pain” and provided further insight into the manner by which meditation alters the subjective experience of pain. Patients experienced a reduction in “pain intensity” of about 40 percent and a reduction in “pain unpleasantness” of 57 percent. According to the lead author of the study, Fadel Zeidan, “Meditation produced a greater reduction in pain than even morphine or other pain-relieving drugs, which typically reduce pain ratings by about 25 percent”.
A 2022 study published in PAIN found that mindfulness meditation “significantly reduced behavioral and neural pain responses when compared to controls”.
A 2014 study published in Cerebral Cortex found “that regular and long-term yoga practice improves pain tolerance in typical North Americans by teaching different ways to deal with sensory inputs and the potential emotional reactions attached to those inputs leading to a change in insular brain anatomy and connectivity”.
Meditation and yoga have both shown to improve symptoms of disturbed sleep.
Sleep disturbance can highly influence recovery from illness or injury and impairs the body’s immune system, physical reflexes, emotional stability, and cognitive functions.
In 2018, a systemic review of research looked at 18 randomized controlled trials, including 1654 participants in total, and found that “there was moderate strength of evidence that mindfulness meditation interventions significantly improved sleep quality compared with nonspecific active controls”.
Like meditation, yoga has also proven to have benefits when it comes to sleep. Studies show that yoga can improve insomnia and other sleep problems. However, as there are many different types of yoga, make sure to avoid a high activity yoga form and chose a form with gentle body poses and breathing techniques.
There is a growing body of medical research proving that mind-body therapies can reverse the loss of gray matter.
Chronic pain causes inflammation in the brain and can lead to a loss of gray matter. When prolonged pain is present, the areas of the brain that control self-awareness, emotions, memory, and learning can all suffer.
A 2010 study conducted by Massachusetts General Hospital found that mindfulness meditation, over the short period of only 8 weeks, increased the amount of gray matter in the regions of the brain involved in learning and memory, regulation of emotion, and self-awareness.
A more recent study confirmed that brief mindfulness medication “can induce gray matter plasticity” and “may have important implications for protecting against mood-related disorders and aging-related cognitive declines”.
Medical research has demonstrated that many difficult to treat chronic pain conditions, such as fibromyalgia syndrome, chronic fatigue syndrome, celiac disease, and irritable bowel syndrome, are mediated by central nervous system sensitization. It is only logical that meditation, which improves nervous system functioning, would help to alleviate chronic pain and improve quality of life.
The studies above confirm what we have seen clinically in our own patients for many years, and. meditation and yoga therapy continue to be an integral part of our treatment plans here at the Kaplan Center.
The bottom line? While meditation and yoga therapy may not be the entire solution, there is enough evidence to show that these therapies, when part of an individual’s comprehensive treatment plan, will help to alleviate pain, improve sleep, lessen anxiety and depression, and leave one with a greater sense of well-being.
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
Dr. Gary Kaplan on Dirobi Health Show – Living healthy in a toxic world.
/in Inflammation, Long Covid, Press, Wellness/by Gary Kaplan, DODr. Kaplan was a guest on Dave Sherwin’s Dirobi Health Show about how to live healthy in a toxic world.
Highlights –
Inflammation Nation
The list of autoimmune diseases is long: Lyme Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis, Lupus, Celiac…and these are only a few of the crippling disorders that affect the entire body. The immune system breaks down, and inflammation attacks both the brain and the gut, joints, muscles, and nervous system. (2:30)
Post Covid “Cytokines”
Many who have previously suffered from Covid may have noticed problems with their sense of smell and other lingering issues. Dr. Kaplan attributes these chronic problems to white cells that are spewing out lots of inflammatory particles called cytokines. (9:00)
Brain Care
Regular, aerobic exercise is one of the best anti-inflammatory remedies for the brain. (10:45)
The “Roll” of Nutrition
An inflamed gut will result in brain inflammation. (23:00)
The Hypoallergenic Diet
A hypoallergenic diet has the least number of allergens (26:00)
Sleep Apnea
Sleep apnea can reduce lifespan. Warning signs include fatigue during the daytime, snoring at night and lapses in breathing during sleep. (36:55)
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