These publications reinforce the benefits of aerobic exercise and provide even more motivation to get out and break a sweat.
Benefits of exercise on cognitive function.
A study published in Journal of Neurology, Neurosurgery and Psychiatry determined that adults who exercise as little as one time per month have improved cognitive function (thinking and memory) later in life. The study followed a cohort of 1417 participants over a period of 33 years who were asked to periodically categorize their physical activity level. At age 69, participants were assessed and those who were the most active showed the highest cognition later in life. However, the study clearly showed that any level of activity had cognitive benefits, even when physical activity was minimal or began later in life.
Benefits of exercise on mental health disorders.
A review published in the British Journal of Sports Medicine examined the existing evidence on the effect of physical activity on depression, anxiety and psychological distress in adults. Over one thousand trials were looked at and the results showed that physical activity is “highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations–including the general population, people with diagnosed mental health disorders and people with chronic disease.”
A 2018 review and meta-analysis, published in the journal Depression & Anxiety, looked at the association between aerobic exercise and major depressive disorder (MDD). The results of 11 qualifying studies were examined and it was determined that aerobic exercise had a significant anti-depressant effect and can be considered an effective intervention for MDD and other mental health disorders.
Benefits of exercise on chronic illness.
Another study, published in JAMA Network Open, found that sedentary lifestyles are as harmful to one’s health as having a chronic illness. Over the span of 23 years 122,000 adult patients underwent periodic stress testing to determine the link between mortality and aerobic exercise. The study found that better cardiorespiratory fitness was directly associated with longer life spans and better overall health, with the inverse also being true.
Look, we all know about the benefits of exercising, but we don’t always stick with it. These studies highlight the importance of daily movement for living longer and happier lives. Start slowly and find something you like and most importantly stick with it, consistency is the key to reaping the long-term benefits and safeguarding your health.
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
By using potatoes for your crust in place of flour, you can make a beautiful and delicious gluten-free quiche that can be made to eat right away or in advance. Here’s a recipe for Potato Crusted Quiche.
1 bag Frozen Shredded Hash Browns, defrosted or 3 cups of grated potatoes
¼ cup parmesan, shredded or grated
2 tbsp butter, melted
6 large eggs
½ cup half and half
8 ounces breakfast sausage (vegetarian versions are available)
½ cup mushrooms, chopped
1 cup green onion (scallions), diced
¼ cup cheddar cheese, shredded
1/8 teaspoon paprika
½ teaspoon garlic powder
½ teaspoon sea salt
½ teaspoon pepper, freshly ground
Instructions
Preheat oven to 450 degrees
Grease a pie plate or 9 x 9 baking dish with oil or butter
Squeeze out excess liquid from shredded potatoes. Toss potatoes, parmesan, and butter in bowl until mixed thoroughly.
Press the potatoes into the baking dish to form the crust.
Bake the crust for 20 minutes.
While the crust is baking, cook the sausage, mushrooms, and the whites of the green onions. About 5-10 minutes, then allow to cool.
Whisk together the eggs and half and half in a medium bowl.
Stir cooked meat and veggies, green onions, and seasonings into egg mixture.
Pour egg mixture into the crust and bake for another 20-30 minutes.
Allow to cool and set up for about 10 minutes before serving.
You can serve immediately or cook in advance and re-heat for meal prep.
Notes
Potatoes:
You can use any potatoes of your liking such as russet, sweet, or red potatoes or omit the crust entirely
Dairy:
You can use any cheese you like or omit for dairy free. I recommend adding salt to the crust if not using parmesan.
You can substitute the butter with olive, avocado, or coconut oil for dairy free.
Half and half can be substituted with any milk or plant-based milk of choice.
Vegetables/Meat:
You can use any combination of veggies or meat that you have or opt for meat free for vegetarian option. The mixtures should total about 1-2 cups once it’s been cooked down.
Have you always wanted to work with a nutritionist? If you’re ready to optimize your diet for better health and overall wellness, give us a call to make an appointment at 703-532-4892.
Sports-related concussions (SRC) are a growing public health concern. According to the Centers for Disease Control and Prevention (CDC), 1.5 million Americans suffer from a Traumatic Brain Injury (TBI) each year, and three-quarters of these are classified as concussions or “mild” head injury. But the side-effects of a concussion can be anything but mild. A single incident can result in weeks of recovery, missed obligations, lingering headaches and even migraine, brain fog, and dizziness. The cumulative effect of multiple concussions is even more profound and can lead to an increased risk of neurodegenerative health problems later in life.
While getting back in the game and “shaking it off” may be appropriate in certain situations, anyone who suffers a blow to the head during practice or a game should immediately stop playing, particularly young, active children whose brains are not yet fully developed and therefore more susceptible to injury. Downplaying the incident or ignoring it, particularly in the minutes just after it occurs, could result in longer recovery as this study in Pediatrics concluded: “SRC recovery time may be reduced if athletes are removed from participation. Immediate removal from play is the first step in mitigating prolonged SRC recovery . . . “
Dr. Bennet Omalu’s research on professional football players and chronic traumatic encephalopathy (CTE) brain degeneration was highlighted in the major motion picture Concussion and helped put this conversation into mainstream media. Now, communities and organizations around the country, drawing on the research of Dr. Omalu and others, are working diligently to increase concussion awareness among coaches, players, and parents, and to develop protocols for dealing with sports injuries.
Most of those who suffer a concussion do make a complete recovery. But knowing what to do when a head injury happens is as important as knowing CPR.
Symptoms of Concussion
Despite what you see in movies and on television, loss of consciousness typically does not occur with a concussion. Furthermore, the onset of symptoms can be delayed for hours or even days after a head injury, so stay alert for any new symptoms or behavioral changes during this post-injury period. Symptoms can include:
Temporary amnesia of the injurious event
Decreased concentration or “brain fog”
Difficulty learning new material
Headache or blurred vision
Sensitivity to noise or light
Emotional lability (involuntary laughing or crying)
Seek immediate medical attention for anyone exhibiting any of the following symptoms:
A change in consciousness, manifesting as difficulty staying awake or alert, not making sense when talking, or not being able to understand what is being said
Progressively worsening headache
An increase in nausea or vomiting
Pronounced physical weakness
Slurred speech
If none of the five big danger signs above are present, then it is ok to treat symptoms at home, following some basic guidelines:
Plan a slow return to activity. The brain needs adequate time to heal; however, current research suggests that when it comes to SRCs, too much rest following a concussion may prolong the recurrence of symptoms. It’s important to talk to a physician about the best time to return to activity though a 24-48 hour period of rest is usually recommended.
Develop a regular sleep cycle. 8-9 hours per night at roughly the same time each day will benefit the brain and promote healing.
Stay hydrated.
Avoid watching TV or spending too much time in front of a computer screen. Although it may be difficult to abstain from on-screen entertainment, watching television and playing on the computer strains the brain. Resting quietly is the best way to allow the brain to heal.
Be patient. If symptoms return after beginning an activity, it’s important to stop and take more time to rest.
It is important to communicate with a physician throughout the recovery process, especially if symptoms aren’t improving, or recovery is slow. In addition to physical symptoms, an untreated concussion can cause changes to brain structure that result in cognitive difficulties, personality changes, and altered emotional functioning.
Supplemental Medical Therapies to Support Recovery from a Brain Injury
Arnica is a homeopathic remedy that reduces inflammation and swelling from an acute injury; available either topically or in pill form.
Glutathione, when taken intravenously, helps to decrease the free radicals that can build up after a brain injury. Free radicals destroy neural synapses and lead to cell death that can cause brain damage.
Omega-3 is proven to improve brain function and may help reduce the neural inflammation caused by a concussion.
Physical Therapycan be an important part of a person’s concussion recovery. “Brain Gym,” also known as “physical therapy for your brain,” can help those who have suffered a brain injury regain brain-related functions such as memory, vision, speech, emotional balance, physical coordination, learning, and expression. Craniosacral Therapy is a very gentle form of manual manipulation that releases physical imbalances and restrictions as well as residual emotional trauma that has been stored in the body’s membranes and connective tissue. It frees the central nervous system to perform optimally, strengthening immune function, and providing pain relief.
Specialized Blood Testing – this can be useful if recovery from a concussion is slow or incomplete. This testing can identify genetic markers that indicate the propensity for developing chronic inflammation. When the markers exist, steps can be taken to proactively reduce inflammation so the body and brain can heal more efficiently.
Be realistic about the course of recovery. In the case of concussion or severe TBI, the course of recovery generally follows the same pattern: an initial period of impaired brain function, a period of improvement, and a period where the mental functioning stabilizes without significant additional deterioration or improvement. All of these stages can last hours, days or months, or the case of severe injury, years. Other factors affecting the extent and speed of recovery include the resiliency of the injured brain (especially if there is a history of concussion), the subsequent recurrence of brain injuries or sickness, and lifestyle choices such as getting sufficient rest, nutrition, exercise, and mental activity.
The best medicine is always prevention, but when a head injury does occur, a prompt diagnosis and appropriate treatment are essential to minimizing or avoiding serious health consequences.
Give the brain time to heal. The two-pound tissue between our ears is worth protecting!
Regular Aerobic Exercise Allows for Longer, Happier Lives
/in Lifestyle, Mental Health, News, Wellness/by Kaplan CenterThese publications reinforce the benefits of aerobic exercise and provide even more motivation to get out and break a sweat.
Benefits of exercise on cognitive function.
A study published in Journal of Neurology, Neurosurgery and Psychiatry determined that adults who exercise as little as one time per month have improved cognitive function (thinking and memory) later in life. The study followed a cohort of 1417 participants over a period of 33 years who were asked to periodically categorize their physical activity level. At age 69, participants were assessed and those who were the most active showed the highest cognition later in life. However, the study clearly showed that any level of activity had cognitive benefits, even when physical activity was minimal or began later in life.
Benefits of exercise on mental health disorders.
A review published in the British Journal of Sports Medicine examined the existing evidence on the effect of physical activity on depression, anxiety and psychological distress in adults. Over one thousand trials were looked at and the results showed that physical activity is “highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations–including the general population, people with diagnosed mental health disorders and people with chronic disease.”
Questions? Give Us a Call!
703-532-4892 x2
A 2018 review and meta-analysis, published in the journal Depression & Anxiety, looked at the association between aerobic exercise and major depressive disorder (MDD). The results of 11 qualifying studies were examined and it was determined that aerobic exercise had a significant anti-depressant effect and can be considered an effective intervention for MDD and other mental health disorders.
Benefits of exercise on chronic illness.
Another study, published in JAMA Network Open, found that sedentary lifestyles are as harmful to one’s health as having a chronic illness. Over the span of 23 years 122,000 adult patients underwent periodic stress testing to determine the link between mortality and aerobic exercise. The study found that better cardiorespiratory fitness was directly associated with longer life spans and better overall health, with the inverse also being true.
Look, we all know about the benefits of exercising, but we don’t always stick with it. These studies highlight the importance of daily movement for living longer and happier lives. Start slowly and find something you like and most importantly stick with it, consistency is the key to reaping the long-term benefits and safeguarding your health.
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
Recipe: Potato Crusted Quiche
/in Nutrition/by Kaplan CenterBy using potatoes for your crust in place of flour, you can make a beautiful and delicious gluten-free quiche that can be made to eat right away or in advance. Here’s a recipe for Potato Crusted Quiche.
Ingredients
Instructions
You can serve immediately or cook in advance and re-heat for meal prep.
Notes
Potatoes:
Dairy:
Vegetables/Meat:
Have you always wanted to work with a nutritionist? If you’re ready to optimize your diet for better health and overall wellness, give us a call to make an appointment at 703-532-4892.
Have questions before you make an appointment? No problem! Give us a call, we’re here to help you.
Concussion: Signs, Symptoms, and What To Do
/in Conditions/by Patricia Alomar, M.S., P.T.Sports-related concussions (SRC) are a growing public health concern. According to the Centers for Disease Control and Prevention (CDC), 1.5 million Americans suffer from a Traumatic Brain Injury (TBI) each year, and three-quarters of these are classified as concussions or “mild” head injury. But the side-effects of a concussion can be anything but mild. A single incident can result in weeks of recovery, missed obligations, lingering headaches and even migraine, brain fog, and dizziness. The cumulative effect of multiple concussions is even more profound and can lead to an increased risk of neurodegenerative health problems later in life.
While getting back in the game and “shaking it off” may be appropriate in certain situations, anyone who suffers a blow to the head during practice or a game should immediately stop playing, particularly young, active children whose brains are not yet fully developed and therefore more susceptible to injury. Downplaying the incident or ignoring it, particularly in the minutes just after it occurs, could result in longer recovery as this study in Pediatrics concluded: “SRC recovery time may be reduced if athletes are removed from participation. Immediate removal from play is the first step in mitigating prolonged SRC recovery . . . “
Dr. Bennet Omalu’s research on professional football players and chronic traumatic encephalopathy (CTE) brain degeneration was highlighted in the major motion picture Concussion and helped put this conversation into mainstream media. Now, communities and organizations around the country, drawing on the research of Dr. Omalu and others, are working diligently to increase concussion awareness among coaches, players, and parents, and to develop protocols for dealing with sports injuries.
Most of those who suffer a concussion do make a complete recovery. But knowing what to do when a head injury happens is as important as knowing CPR.
Symptoms of Concussion
Despite what you see in movies and on television, loss of consciousness typically does not occur with a concussion. Furthermore, the onset of symptoms can be delayed for hours or even days after a head injury, so stay alert for any new symptoms or behavioral changes during this post-injury period. Symptoms can include:
5 DANGER SIGNS
Seek immediate medical attention for anyone exhibiting any of the following symptoms:
If none of the five big danger signs above are present, then it is ok to treat symptoms at home, following some basic guidelines:
It is important to communicate with a physician throughout the recovery process, especially if symptoms aren’t improving, or recovery is slow. In addition to physical symptoms, an untreated concussion can cause changes to brain structure that result in cognitive difficulties, personality changes, and altered emotional functioning.
Supplemental Medical Therapies to Support Recovery from a Brain Injury
Be realistic about the course of recovery. In the case of concussion or severe TBI, the course of recovery generally follows the same pattern: an initial period of impaired brain function, a period of improvement, and a period where the mental functioning stabilizes without significant additional deterioration or improvement. All of these stages can last hours, days or months, or the case of severe injury, years. Other factors affecting the extent and speed of recovery include the resiliency of the injured brain (especially if there is a history of concussion), the subsequent recurrence of brain injuries or sickness, and lifestyle choices such as getting sufficient rest, nutrition, exercise, and mental activity.
The best medicine is always prevention, but when a head injury does occur, a prompt diagnosis and appropriate treatment are essential to minimizing or avoiding serious health consequences.
Give the brain time to heal. The two-pound tissue between our ears is worth protecting!
Patricia Alomar, M.S., P.T. & Gary Kaplan, D.O.