As migraine sufferers will attest, a migraine headache can be caused by any number of factors, meaning that there is no one-size-fits-all remedy. Therefore, keeping an open mind and exploring some alternative treatments could actually be the key to becoming migraine-free. Fortunately, people seeking migraine relief have a wide range of treatments available to them, outside the realm of conventional medicine, that are clinically-proven to help reduce migraine frequency and severity.
Here are 5 drug free migraine treatments that can help keep your migraine at bay:
1. Craniosacral Therapy — By using a gentle, “light-touch” to help release both emotional and physical imbalances that have been stored in the body’s membranes and connective tissue, craniosacral therapy allows the body to respond and relax. Practitioners trained in craniosacral therapy are able to feel and monitor changes in the body by placing their hands in the areas that are the source of dysfunction, following the body’s cues as it works to release the tensions that are causing pain. Over time this non-invasive touch helps decrease the symptoms of headache and migraine.
2. Acupuncture — According to a review of 22 clinical trials studying more than 4,000 migraine sufferers, acupuncture was found to be as effective as medication – and sometimes even more effective than medication – for preventing migraines.
3. Nutritional Supplements — People who suffer with frequent migraines often look to vitamins and/or supplements in place of prescription medication. Riboflavin (vitamin B2), magnesium, and coenzyme Q10 (CoQ10) have all demonstrated protective effects against migraines.
Although side-effects are generally milder than those from prescription medications, supplementing is not risk free. Make sure to buy from a reliable source and talk to your doctor about dosages and possible interactions with other medications.
4. Trigger Point Therapy — Sometimes headache pain can be caused or worsened by trigger points or a strain/sprain located in the neck. If this is the case, trigger point injections can be very effective in relaxing tight areas in the neck and back, thereby reducing the incidence and severity of migraines.
5. Osteopathic Manipulative Therapy — Osteopathic Manipulative Therapy (OMT), also known as Osteopathic Manipulative Medicine (OMM), is a non-invasive, manual therapy that relieves tense muscles, tendons, and ligaments to allow the body to work more efficiently. A number of studies have shown that the hands-on techniques used in OMT, including massage, soft tissue and muscle stretching, and joint mobilization, are particularly effective for preventing migraines.
When it comes to migraines, symptoms vary from individual-to-individual, so prevention and treatment options may have mixed levels of success depending on an individual’s medical condition, history, and specific needs. Thinking outside-the-box when considering treatment options is the best approach when searching for relief from migraine symptoms.
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 originally appeared in Dr. Kaplan’s column on MindBodyGreen.com. It was reviewed and updated on 4/4/2023.
Robin Harris, RN, has been recognized as Kaplan’s Employee of the Quarter!
Robin started working at the Kaplan Center in 1993 as a part-time nurse. At the time, the position was to supplement her massage therapy practice, but she quickly became an invaluable part of our team. We were thrilled when she joined our staff full-time.
We cannot say enough about Robin. In addition to her exceptional nursing skills, Robin exemplifies all the qualities that make an outstanding nurse – compassion, dedication, attention to detail, empathy, and the ability to collaborate and to communicate with both her patients and her co-workers.
Robin states that she truly loves supporting patients while they are healing, and her patients adore her. While she is challenged to keep up with Dr. Gary, she welcomes the opportunity to learn something new every day.
When she’s not at the Center, Robin enjoys being outside and visiting with friends and family (especially the four-legged ones)!
Congratulations, Robin, and thank you for all you do!
Telling someone to eat more fiber is not very exciting. It may sound like a boring detail, one that could be forgotten quite quickly, but eating more fiber is one of the best things you can do for your health.
Researchers at Stanford University have discovered that bacteria in the gut (the good kind) like to feast on fiber. This keeps the good bacteria happy and by extension, they’re free to help make our gut healthier. Here are a few more things to know about fiber.
Why we need fiber
A high intake of fiber is associated with lower cholesterol and improved blood sugar control. Fiber can also lower your risk of:
Colorectal cancer
Gastrointestinal issues like diverticulitis, constipation, and hemorrhoids
Because fiber also acts as a prebiotic, it serves as a food source for many strains of beneficial gut bacteria.
Additionally, research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low.
How much fiber do you need?
Nutrition experts say 25 grams of fiber a day is good for regulating digestion. Most Americans consume around 16 grams a day. This is a great start but it’s just short of where most people need to be.
The guideline of 25 grams is a general guide and does not take into account your medical history or history of any pre-existing digestive issues that you may have. For example, if you suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) that number may differ. In these cases, it’s important to speak to your health care provider or nutritionist about what amount of fiber they think is appropriate for you.
What foods are high in fiber?
Think about everyday foods that you can incorporate into your daily diet that already have a high amount of fiber. This will get you to your 25 grams much faster. High fiber foods include:
Fruits and Vegetables: Apples, avocados, bananas, berries
Carbohydrates: Potatoes, oats, and lentils
Legumes: Beans, peas, and lentils
For a more comprehensive list of high fiber foods, visit the Dietary Guidelines for Americans’ “Food Sources of Dietary Fiber”.
Taking fiber supplements
Although it is possible to take supplements that contain fiber, it’s always better to get your fiber directly from the source. Eating a well-balanced diet with some of the food items mentioned above is a much better way of getting your recommended fiber intake. Food is the best source of fiber.
Keep constipation away
If you frequently suffer from constipation or have hard stools, you might be low on fiber. The consistency of your stools can be a good marker of short or long-term health. In the short term, hard stools might mean you’re dehydrated or probably not drinking enough water. In the long term, stools that are consistently difficult to pass might be a sign that you’re low in fiber. To help with regularity and stool consistency, try to reach that 25 grams of fiber daily.
Fiber and the microbiome
Eating a variety of high fiber foods is probably the best way of maintaining a healthy gut bacteria population. Research suggests that increased dietary fiber consumption can positively influence the diversity and population of the gut microbiome.
Fiber can help lower the risk of many common diseases and its role in the microbiome makes it a great food source to focus on. Where possible, try to increase your fiber intake. A little goes a long way in increasing your overall health.
5 Ways to Treat a Migraine without Drugs
/in Treatments/by Gary Kaplan, DOAs migraine sufferers will attest, a migraine headache can be caused by any number of factors, meaning that there is no one-size-fits-all remedy. Therefore, keeping an open mind and exploring some alternative treatments could actually be the key to becoming migraine-free. Fortunately, people seeking migraine relief have a wide range of treatments available to them, outside the realm of conventional medicine, that are clinically-proven to help reduce migraine frequency and severity.
Here are 5 drug free migraine treatments that can help keep your migraine at bay:
1. Craniosacral Therapy — By using a gentle, “light-touch” to help release both emotional and physical imbalances that have been stored in the body’s membranes and connective tissue, craniosacral therapy allows the body to respond and relax. Practitioners trained in craniosacral therapy are able to feel and monitor changes in the body by placing their hands in the areas that are the source of dysfunction, following the body’s cues as it works to release the tensions that are causing pain. Over time this non-invasive touch helps decrease the symptoms of headache and migraine.
2. Acupuncture — According to a review of 22 clinical trials studying more than 4,000 migraine sufferers, acupuncture was found to be as effective as medication – and sometimes even more effective than medication – for preventing migraines.
Questions? Give Us a Call!
703-532-4892 x2
3. Nutritional Supplements — People who suffer with frequent migraines often look to vitamins and/or supplements in place of prescription medication. Riboflavin (vitamin B2), magnesium, and coenzyme Q10 (CoQ10) have all demonstrated protective effects against migraines.
Although side-effects are generally milder than those from prescription medications, supplementing is not risk free. Make sure to buy from a reliable source and talk to your doctor about dosages and possible interactions with other medications.
4. Trigger Point Therapy — Sometimes headache pain can be caused or worsened by trigger points or a strain/sprain located in the neck. If this is the case, trigger point injections can be very effective in relaxing tight areas in the neck and back, thereby reducing the incidence and severity of migraines.
5. Osteopathic Manipulative Therapy — Osteopathic Manipulative Therapy (OMT), also known as Osteopathic Manipulative Medicine (OMM), is a non-invasive, manual therapy that relieves tense muscles, tendons, and ligaments to allow the body to work more efficiently. A number of studies have shown that the hands-on techniques used in OMT, including massage, soft tissue and muscle stretching, and joint mobilization, are particularly effective for preventing migraines.
When it comes to migraines, symptoms vary from individual-to-individual, so prevention and treatment options may have mixed levels of success depending on an individual’s medical condition, history, and specific needs. Thinking outside-the-box when considering treatment options is the best approach when searching for relief from migraine symptoms.
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 originally appeared in Dr. Kaplan’s column on MindBodyGreen.com. It was reviewed and updated on 4/4/2023.
Employee of the Quarter: Robin Harris, RN
/in News/by Kaplan CenterRobin Harris, RN, has been recognized as Kaplan’s Employee of the Quarter!
Robin started working at the Kaplan Center in 1993 as a part-time nurse. At the time, the position was to supplement her massage therapy practice, but she quickly became an invaluable part of our team. We were thrilled when she joined our staff full-time.
We cannot say enough about Robin. In addition to her exceptional nursing skills, Robin exemplifies all the qualities that make an outstanding nurse – compassion, dedication, attention to detail, empathy, and the ability to collaborate and to communicate with both her patients and her co-workers.
Robin states that she truly loves supporting patients while they are healing, and her patients adore her. While she is challenged to keep up with Dr. Gary, she welcomes the opportunity to learn something new every day.
When she’s not at the Center, Robin enjoys being outside and visiting with friends and family (especially the four-legged ones)!
Congratulations, Robin, and thank you for all you do!
How Much Fiber Do We Need and Why It Matters
/in Digestive Issues/by Kaplan CenterTelling someone to eat more fiber is not very exciting. It may sound like a boring detail, one that could be forgotten quite quickly, but eating more fiber is one of the best things you can do for your health.
Researchers at Stanford University have discovered that bacteria in the gut (the good kind) like to feast on fiber. This keeps the good bacteria happy and by extension, they’re free to help make our gut healthier. Here are a few more things to know about fiber.
Why we need fiber
A high intake of fiber is associated with lower cholesterol and improved blood sugar control. Fiber can also lower your risk of:
Because fiber also acts as a prebiotic, it serves as a food source for many strains of beneficial gut bacteria.
Additionally, research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low.
How much fiber do you need?
Nutrition experts say 25 grams of fiber a day is good for regulating digestion. Most Americans consume around 16 grams a day. This is a great start but it’s just short of where most people need to be.
The guideline of 25 grams is a general guide and does not take into account your medical history or history of any pre-existing digestive issues that you may have. For example, if you suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) that number may differ. In these cases, it’s important to speak to your health care provider or nutritionist about what amount of fiber they think is appropriate for you.
What foods are high in fiber?
Think about everyday foods that you can incorporate into your daily diet that already have a high amount of fiber. This will get you to your 25 grams much faster. High fiber foods include:
For a more comprehensive list of high fiber foods, visit the Dietary Guidelines for Americans’ “Food Sources of Dietary Fiber”.
Taking fiber supplements
Although it is possible to take supplements that contain fiber, it’s always better to get your fiber directly from the source. Eating a well-balanced diet with some of the food items mentioned above is a much better way of getting your recommended fiber intake. Food is the best source of fiber.
Keep constipation away
If you frequently suffer from constipation or have hard stools, you might be low on fiber. The consistency of your stools can be a good marker of short or long-term health. In the short term, hard stools might mean you’re dehydrated or probably not drinking enough water. In the long term, stools that are consistently difficult to pass might be a sign that you’re low in fiber. To help with regularity and stool consistency, try to reach that 25 grams of fiber daily.
Fiber and the microbiome
Eating a variety of high fiber foods is probably the best way of maintaining a healthy gut bacteria population. Research suggests that increased dietary fiber consumption can positively influence the diversity and population of the gut microbiome.
Fiber can help lower the risk of many common diseases and its role in the microbiome makes it a great food source to focus on. Where possible, try to increase your fiber intake. A little goes a long way in increasing your overall health.
References