Flu season starts as early as October and can last through April. For this reason, we recommend that you get vaccinated against the flu if you haven’t done so already. We recommend that you wait a minimum of 2 weeks before getting any other vaccine. Or if you have just received another vaccine, wait 2 weeks before getting the flu shot.
Many may get a cold during the winter months, and for the majority of cold-sufferers, rest, fluids, and over-the-counter medications are enough to help them recover. But winter sickness can mean something more serious for the 3-11% of US residents that come down with the flu each season, with approximately 200,000 hospitalizations attributed annually to flu-related complications.
Basic Flu Prevention Recommendations
In addition to getting a flu shot, there are other precautions that you can take to lower your risk of contracting the flu or to shorten the duration of any respiratory illness.
Dr. Kaplan offers the following basic flu-prevention steps:
Get a preservative-free flu shot. (We recommend that you wait a minimum of 2 weeks before getting any other vaccine. Or if you have just received another vaccine, wait 2 weeks before getting the flu shot.)
Wash your hands often and thoroughly.
Keep unwashed hands away from your mouth and eyes.
Use a friendly cleaner to wipe down doorknobs, phones, your mouse, and keyboards.
Get plenty of sleep (7-9 hours is optimal for most).
Drink plenty of fluids – water is needed for your body to clear toxins and helps to thin secretions.
Make wise nutritional choices, including limiting your consumption of alcohol, refined carbohydrates, and sugar, all of which lower immune system functioning.
Exercise regularly, preferably outdoors. Exercise is great for an immune system boost.
Take some deep breaths and meditate, it can boost your immune system significantly.
Talk to your provider about whether periodic vitamin IV’s would be right for you.
Homeopathic Remedies and Supplements
Homeopathic remedies and supplements can be very effective in preventing flu infection, & they can be used in combination with other remedies. We have found the following products to be particularly useful in helping to prevent colds & flu. Please check with your provider to see which ones may be right for you.
Take 5000 IU’s of Vitamin D3 daily. Have your Vitamin D-25-Hydroxy level checked every 3 months and aim for a level between 50 – 80.
Oscillococcinum – ½ a tube a week through the flu season (October – April).
Monolaurin – 2 pills twice a day through the flu season.
Probiotics– Increase the intake of probiotics. 70-80% of your immune system cells are found in the gut. Certain probiotic strains have been shown to reduce the risk of acquiring common cold infections so take a high-quality probiotic or better yet, include fermented foods in your diet. Ask your provider how to start to include these in your diet or supplement regimen.
Take a high-quality multivitamin.
Many of the supplements above are available to buy from our online store. We offer the highest quality supplements from manufacturers that have been vetted. Consumers should always buy supplements from a trusted source as they are not regulated by the FDA.
Treatment Strategies If You Do Get Sick
At the first sign of winter respiratory problems, there are several products you can take on your own to minimize the seriousness of an infection, including influenza. We’ve listed several below with general instructions.
Please note: if you are sure you have the flu, we usually recommend taking Tamiflu, a prescribed, antiviral medication that the Centers for Disease Control has determined is effective in treating flu. This medication must be started within the first 48 hours of experiencing flu-like symptoms. For personal guidance as to whether this would be helpful in treating your symptoms, please call our office. In any event, if you get sick with a fever of 100.5 degrees or more, please call the office at 703-532-4892, so we can give you our immediate personal assistance.
If you are already taking medication for another medical condition, you should check with your provider before taking any of the remedies described below. We also do not recommend that anyone take all of these products simultaneously, so ask your provider which combination of products would benefit you most.
Herbal Remedies:
Dispel Invasion – Take at the first sign of infection (sore throat, sneezing, fever, chills, or joint pain). Recommended dose: Take 6-8 drops in warm water every 4-6 hours for the first 1-2 days. If taking pill form, take 2 pills 3x/day for 5 days. Patients with Lupus, MS, rheumatoid arthritis, or other autoimmune diseases should not take this herbal product.
Sambucol – This product boosts the immune system and supports the respiratory tract. In addition to tablets, Sambucol is available as a cough syrup. Dosage: Take as directed by product packaging.
Monolaurin – This supplement can be taken both as a preventative and treatment method because of its ability to strengthen the immune system and fight infections. Dosage: As a treatment method, take 3 pills, 3x/day or as directed by your provider.
Homeopathic Remedies:
Oscillococcinum – Take at the first signs of flu to alleviate symptoms and shorten the duration of your illness. It will not make you drowsy, and it has no known drug interactions. Recommended dosage for acute illness: Take 1/2 tube 3 times/day for the first 3-5 days of the flu.
Umcka – Strengthens the immune system and is pleasant tasting and safe for children. Dosage: Take 6-7 drops in water every 3 hrs, but do not take for more than 5 day in a row. Patients with Lupus, MS, rheumatoid arthritis, or other autoimmune diseases should not take this product. NOTE: Do not take Dispel Invasion & Umcka simultaneously.
Supplements:
Zinc Lozenges – There is strong evidence that zinc in lozenge form reduces the severity of symptoms of the common cold. Recommended dose: Dissolve in mouth, 3-4 times daily.
Vitamin C – A powerful immune system booster that you can take as soon as you suspect you are coming down with a respiratory illness. Dosage: Take 3000 mg./day during symptoms. People who are prone to nausea should look for a buffered Vitamin C as it is more gentle on the gut and will not cause an upset stomach. For others, we recommend liposomal Vitamin C, which is better absorbed by the body.
There’s a lot you can do to minimize your risk of flu or respiratory illness but prevention from infection isn’t guaranteed. Therefore, if you do develop flu-like symptoms this winter, make sure to see your provider right away to discuss the most effective treatment options available.
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
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
Managing Colds And Flu
/in Treatments, Wellness/by Kaplan CenterFlu season starts as early as October and can last through April. For this reason, we recommend that you get vaccinated against the flu if you haven’t done so already. We recommend that you wait a minimum of 2 weeks before getting any other vaccine. Or if you have just received another vaccine, wait 2 weeks before getting the flu shot.
Many may get a cold during the winter months, and for the majority of cold-sufferers, rest, fluids, and over-the-counter medications are enough to help them recover. But winter sickness can mean something more serious for the 3-11% of US residents that come down with the flu each season, with approximately 200,000 hospitalizations attributed annually to flu-related complications.
Basic Flu Prevention Recommendations
In addition to getting a flu shot, there are other precautions that you can take to lower your risk of contracting the flu or to shorten the duration of any respiratory illness.
Dr. Kaplan offers the following basic flu-prevention steps:
Homeopathic Remedies and Supplements
Homeopathic remedies and supplements can be very effective in preventing flu infection, & they can be used in combination with other remedies. We have found the following products to be particularly useful in helping to prevent colds & flu. Please check with your provider to see which ones may be right for you.
Many of the supplements above are available to buy from our online store. We offer the highest quality supplements from manufacturers that have been vetted. Consumers should always buy supplements from a trusted source as they are not regulated by the FDA.
Treatment Strategies If You Do Get Sick
At the first sign of winter respiratory problems, there are several products you can take on your own to minimize the seriousness of an infection, including influenza. We’ve listed several below with general instructions.
Please note: if you are sure you have the flu, we usually recommend taking Tamiflu, a prescribed, antiviral medication that the Centers for Disease Control has determined is effective in treating flu. This medication must be started within the first 48 hours of experiencing flu-like symptoms. For personal guidance as to whether this would be helpful in treating your symptoms, please call our office. In any event, if you get sick with a fever of 100.5 degrees or more, please call the office at 703-532-4892, so we can give you our immediate personal assistance.
If you are already taking medication for another medical condition, you should check with your provider before taking any of the remedies described below. We also do not recommend that anyone take all of these products simultaneously, so ask your provider which combination of products would benefit you most.
Herbal Remedies:
Dispel Invasion – Take at the first sign of infection (sore throat, sneezing, fever, chills, or joint pain). Recommended dose: Take 6-8 drops in warm water every 4-6 hours for the first 1-2 days. If taking pill form, take 2 pills 3x/day for 5 days. Patients with Lupus, MS, rheumatoid arthritis, or other autoimmune diseases should not take this herbal product.
Sambucol – This product boosts the immune system and supports the respiratory tract. In addition to tablets, Sambucol is available as a cough syrup. Dosage: Take as directed by product packaging.
Monolaurin – This supplement can be taken both as a preventative and treatment method because of its ability to strengthen the immune system and fight infections. Dosage: As a treatment method, take 3 pills, 3x/day or as directed by your provider.
Homeopathic Remedies:
Oscillococcinum – Take at the first signs of flu to alleviate symptoms and shorten the duration of your illness. It will not make you drowsy, and it has no known drug interactions. Recommended dosage for acute illness: Take 1/2 tube 3 times/day for the first 3-5 days of the flu.
Umcka – Strengthens the immune system and is pleasant tasting and safe for children. Dosage: Take 6-7 drops in water every 3 hrs, but do not take for more than 5 day in a row. Patients with Lupus, MS, rheumatoid arthritis, or other autoimmune diseases should not take this product. NOTE: Do not take Dispel Invasion & Umcka simultaneously.
Supplements:
Zinc Lozenges – There is strong evidence that zinc in lozenge form reduces the severity of symptoms of the common cold. Recommended dose: Dissolve in mouth, 3-4 times daily.
Vitamin C – A powerful immune system booster that you can take as soon as you suspect you are coming down with a respiratory illness. Dosage: Take 3000 mg./day during symptoms. People who are prone to nausea should look for a buffered Vitamin C as it is more gentle on the gut and will not cause an upset stomach. For others, we recommend liposomal Vitamin C, which is better absorbed by the body.
There’s a lot you can do to minimize your risk of flu or respiratory illness but prevention from infection isn’t guaranteed. Therefore, if you do develop flu-like symptoms this winter, make sure to see your provider right away to discuss the most effective treatment options available.
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