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Preventing & Treating Osteoporosis with Yoga, Resistance Training, Diet, & Medications
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8 Steps to a Healthier Gut
October 3, 2024/by Kaplan CenterAre you looking to improve your overall wellness?
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Sun Salutations A & B with Dr. Lisa Lilienfield
/in Meditation, Wellness/by Kaplan CenterDuring stressful times I find the need for grounding, and through Yoga, I find its strength, stability, and ease to be most helpful.
Yoga (translated from Sanskrit as “to yoke”) is a moving meditation, utilizing breathing techniques called Pranayama, which we know will stimulate our parasympathetic nervous system, the opposite of fight and flight.
Here I am demonstrating 2 simple Sun Salutations, A & B, that take all your major joints through a range of motion, and warm up the musculature, with emphasis on the inhalation and the exhalation. These poses are the gateway to other standing poses.
Enjoy!
Dr. Lisa Lilienfield
Sun Salutation A
Sun Salutation B
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
Small Choices, Big Impacts – Technology for Immune System Boosts
/in Lifestyle, Treatments, Wellness/by Jodi Brayton, LCSW“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
– Viktor Frankl
At this moment we’ve been asked to pause our lives and isolate from most of our family, friends, and colleagues. We are powerless to stop the contagion of disease or the conflict of politics but we are free to choose how we respond in this moment. And we can definitely control what sort of changes we want to see in our future selves when this time of turmoil comes to an end, as indeed it will. Though the world may seem too full of threats and too overwhelming to make any change right now, keep in mind that the biggest transformations are often the result of tiny, almost imperceptible steps we take along the way. And as every gardener knows, fallow ground is actually the most fertile because it has had time to rest and regenerate. This Spring may be just the right time to plant and nurture small seeds that will germinate and grow into the healthy changes we want to see in our lives. And the best news is that the same steps that will result in a healthier future self, will also stabilize our mood and calm our nerves leading to more equanimity in the home, as well as giving a vital boost to the immune system. Small choices that help nurture inner calm can also help bring peace to a not so peaceful world.
Be gentle with yourself
During this time of fear and uncertainty we all yearn to feel loved, nurtured, and safe. Yet the voice we often choose when speaking to ourselves — which is, after all, the person we talk to more than anyone else in the world — is neither kind nor helpful, or even truthful! Pay attention to the voice in your head and choose kind and respectful communication. In a world full of threat and danger it is important to have a sanctuary where you feel safe and calm, especially in your own mind. A small increase in self-awareness and self-compassion will lead to better self-regulation and management of emotions, which in turn will lead to more harmony and peace within. In this time of global stress, inner peace is our greatest gift and most valuable asset. Choose to nurture inner peace. Be gentle with yourself.
Technology: Immune System Boost or Bust
That little phone in our pocket (which is a million times more powerful than the computer that landed man on the moon 50 years ago) has the power to fill us with global and local news that can so overwhelm our nervous system we no longer sleep at night or even think straight. When we are so absorbed in feelings of distress that it robs us of energy and the ability to think clearly, it destroys the immune system’s ability to function at full capacity. Use technology to get absorbed in a more comfortable way of being and reconnect to the great potential that lies within.
Technology for immune system boosts:
Establish a schedule that includes lots of self-care: This profound disruption to everyday life makes it vital that we re-establish a sense of continuity. Set a firm schedule that includes appointments with yourself to get exercise, go outside, meditate, and connect with people you love even if it’s only on-line. Right now taking care of yourself is taking care of others.
Connect with people: We grow in connection with others. Reach out and let others know you’re thinking of them, they are important and you are grateful for their presence in your life. This is no time to regret things left unspoken.
Laughter: A good laugh will increase oxygen to the heart, lungs, and muscles, release endorphins in the brain to improve mood and decrease stress and elevate the immune system. That is good medicine! Contact a fun friend or watch a movie that makes you laugh.
Stories of triumph over adversity: Whether through movies, books, or chats, seek out stories where we overcome hard times. Can we get enough of these right now?
Music: Music is medicine – use it. There’s something especially touching about some of the videos musicians are putting online right now. Stripped of flashy makeup and distracting backups they feel vulnerable and powerful at the same time.
Engage the healing power of creativity: The creative process can tap into incredible inner strength and art doesn’t have to be perfect, beautiful, or significant to be powerful. One family has a nightly photography contest where the person with the most creative picture on a chosen subject gets bragging rights for a full 24 hours. That’s a great way to ease feelings of isolation!
Heart Rate Variability BioFeedback: A simple and effective way to interrupt the stress response and shift your heart, mind, and emotions into healthy coherence, you can use Inner Balance technology to replenish your energy, balance your emotions, and increase resilience. Buy the Inner Balance device here at The Kaplan Center or go to HeartMath.com for this fun and efficient bio-hack to your meditation practice.
Gratitude journal: Relishing good experiences can improve health, outlook, and relationships. A definite boost to the immune system!
Expressive writing: A form of therapy that can be good for your sleep, your state of mind, and your emotional well-being, all of which bolster your immune system and improve your health. Click here for instructions on this powerful technique.
Benefit finding: Finding the silver lining in a dark cloud can be a potent boost to the immune system. Then taking the time to write these thoughts is like doubling down on a good bet.
Random acts of kindness: Nothing makes us happier than to know we’ve touched someone’s life in a positive way. There are many lonely people out there. Reach out and do something kind. It will boost your health and make them feel better.
Pit stop reminders: Fear, uncertainty, and helplessness can rev the nervous system like a race car so schedule regular pit stops to refuel and make mechanical adjustments so you can stay in it for the long haul. Set a timer that goes off every two hours and stop, stretch, do a minute of deep breathing, and drink water to hydrate. Small steps are giant leaps when it comes to countering fear and balancing the nervous system.
Guided Imagery and Self-Hypnosis: Tap into the tremendous power of your own mind to relieve stress, relax your body, improve sleep, and elevate immune system functions. The health benefits are numerous and there are no risks or side effects. You can explore different imageries on-line or call for an in-person or video conference appointment at The Kaplan Center.
Or… turn off all technology
Use this opportunity to find the beauty in small things and contemplate what is really important in life. Better days are ahead. In the meantime, be gentle with yourself, use technology wisely and find ways to control what you can in order to ease the feelings of helplessness and reconnect with the potential that exists within you.
We are here for you at The Kaplan Center. Call to schedule an appointment in person or on-line with the doctors and therapists that can help you get through this change with as much health and resilience as possible. We very much look forward to seeing you.
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
Supplements May Be Helpful for COVID-19
/in COVID-19, Long Covid, Nutrition, Treatments/by Rebecca Berkson, L.Ac, Dipl.OMThose of us in the integrative medicine field have long seen the benefits of supplements and herbal medicine in healthcare.
COVID-19 is a novel virus, meaning it has never been seen before in nature. There is a lot that we don’t know about this virus, but there is a lot that we are learning as well. There have been studies done with supplements for other types of coronaviruses like SARS CoV. We also have research about the effects of supplements on the immune system suggesting that they may be helpful for upper respiratory infections in general.
Below is a list of several supplements along with a short discussion on research and clinical experience and references where you can read more on each topic. Please note: None of these have been proven as treatments for COVID-19, and none of the information should be taken as medical advice.
Dietary supplements are generally considered safe, but it’s important to review your medical history and current medications with a practitioner before starting. Please call (703) 532-4892 to make an appointment with your provider, nutritionist, or acupuncturist/herbalist. If you suspect you have any kind of infection, please make a telemedicine/ cloud appointment with your doctor.
Please remember that supplements are not regulated by the FDA and sometimes do not contain ingredients that they claim. At The Kaplan Center, we do extensive research to find the best companies with 3rd party testing to make sure you get the highest quality products. You can order your supplements directly through our online store at: https://store.kaplanclinic.com/
It is important to continue following guidelines from health departments and governments including frequently washing hands for 20 seconds, staying physically distant and socially innovative. When in public places like grocery stores, be sure to wear a mask.
ANTIOXIDANTS
Vitamin C
Vitamin C is long known for helping the immune system prevent colds and flu. It is important for the function of white blood cells to fight infections and the overall immune system. High dose Vitamin C is being used by IV in several hospitals around the world including in New York. There is a small study that showed critically ill patients with COVID-19 who were given 1-6 g of Vitamin C either intravenous (IV) or oral decreased ventilation time by 25%. There are other trials in progress to see if high dose Vitamin C can improve outcomes. Doses range in 12-24g administered by IV. At this time there is no evidence that taking Vitamin C orally will prevent or cure COVID-19. As a supplement, it is suggested to take 3g of Vitamin C per day. Talk to your doctor about if IVs would be right for you.
Glutathione/NAC
Glutathione is a powerful antioxidant in the body. It scavenges damaging free radicals and is involved in tissue repair and builds chemicals and proteins that are used for the immune system. N-Acetyl cysteine, or NAC, promotes the production of glutathione and is also used as a supplement. Studies in animal models of other viral infections have shown that NAC reduced the severity and duration of symptoms by increasing cellular defense and repair. NAC is taken in doses of 500-600mg. Glutathione can be taken orally 500mg or by IV 400-2400 mg with a doctor’s order.
Quercetin
Quercetin is a bioflavonoid found in a variety of fruits and vegetables. Laboratory and animal studies have shown that quercetin may inhibit a wide variety of viruses, including a coronavirus SARS CoV which is related to COVID-19. Quercetin supports antioxidant capacity and protects lung tissue. As a supplement is combined with Vitamin C, bromelain or sold as a single supplement. Recommendation is between 500mg-1000mg daily.
Food Sources: Leafy green vegetables, dill, peppers, apples, grapes, fennel leaf, red onion, oregano, chili pepper, green tea, and black tea.
ANTI-VIRAL PROPERTIES
Chinese Medicine
Computer analysis done in February of this year showed which drugs and natural compounds have the potential to inhibit COVID-19. Several Chinese herbs were shown to have the potential to interact with specific targets of SARS-CoV-2. These included Andrographis paniculate and Scutellaria baicalensis, two herbs that are commonly used in formulas for upper respiratory infections. This data is preliminary and does not meet the standards of evidence-based medicine.
Chinese herbal medicine is a complex system of medicine that is based on sequential diagnoses of signs and symptoms that change throughout the illness. It is personalized and a formula should be prescribed by an NCCAOM certified herbalist.
Monolaurin
Generally considered anti-viral, coconut oil contains lauric acid and the derivative monolaurin. It prevents the adherence of viruses to tissues by fluidizing the lipids and phospholipids in the envelope surrounding the virus that leads to the disintegration of viral particles and symptom improvement. Studies have not been conducted in humans on coronaviruses. Unrefined coconut oil contains the most lauric acid. Refined coconut oils and MCT oils contain very little. Supplementation of monolaurin is 1,200 -1,800 mg 2-3 times per day.
Biofilm Disruptors
Biofilm disruptors are enzymes that have the ability to weaken the virus by inactivating or fluidizing its outer layer, then exposing its viral content to the immune system. Biofilm disruptors are extensively studied for the treatment of bacterial infections, as most bacteria protect themselves within biofilms to hide away from antibacterial therapies. They slowly multiply until they form important colonies that then attack the body’s immune defense. An example of a biofilm disruptor is Lumbrokinase found in Buluoke, made from earthworms.
Probiotics
Are friendly bacteria that reside in the intestinal tract, they actively participate in the modulation of the immune system, synthesize vitamins, and aid digestion. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children. Food sources include fermented foods like sauerkraut, kefir, yogurt, kombucha, kimchi, natto, and tempeh. We can’t overstate the importance of gut health and nutrition on the immune system. For that reason, look for an entire article on this subject in a future newsletter.
IMMUNE BOOSTERS
Zinc/Copper
Zinc may improve the chance of avoiding respiratory tract infections in the elderly and those who are zinc deficient and is shown to have strong anti-viral properties. It is found in beef, crab, lobster, and smaller amounts in chicken, cheese, kidney beans, garbanzo beans, cashews, and almonds. Supplementation can be taken in a pill or lozenge, daily recommendation is between 30-60mg.
Copper is a trace mineral that is needed in small amounts. It also has immune-boosting properties. The problem with supplementation of trace minerals is that they compete for absorption, so it’s necessary to take about 8 mg of copper along with Zinc. Typically a multivitamin supplement contains a small amount of copper for this reason. Be sure to eat food sources like two squares of 80% dark chocolate!
Food Sources of Immune-Boosting Nutrients
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Vitamin D
Vitamin D is created in the body in response to sunlight. While vitamin D has not been studied for coronavirus, low Vitamin D levels have been linked to a higher risk of upper respiratory infections in general. Most people do not have optimal levels of Vitamin D, especially in the winter. Since it is not found in foods at doses needed, supplementation is recommended at 2,000-5,000 IU per day.
Melatonin
Melatonin is used as a sleep aid that also has antioxidant and anti-inflammatory properties. Melatonin also has been shown to have an inhibitory effect on NLRP3 inflammasomes, which COVID-19 stimulates to create a cytokine storm in the late stage of the disease. This compelling research suggests the potential for melatonin as adjuvant treatment for COVID-19 but more research is needed. Dosage is typically 5-20 mg at bedtime.
Sources/ Additional reading:
Vitamin C:
https://jintensivecare.biomedcentral.com/articles/10.1186/s40560-020-0432-y
NAC/Glutathione:
https://www.sciencedirect.com/science/article/pii/S0033062020300372?via%3Dihub
Quercetin:
https://www.tandfonline.com/doi/abs/10.1080/019021490927088?journalCode=ielu20&fbclid=IwAR1ZQN3xo9wHbqsp_53Fq57o4AEO19y0ChJWcph9QND9Fp8F8elkgysp11g&
Chinese herbs:
https://www.sciencedirect.com/science/article/pii/S2211383520302999
Monolaurin:
Seleem, D., Freitas-Blanco, V.S., Noguti, J., Zancope, B.R., Pardi, V., & Murata, R.M. (2018). In Vivo Antifungal Activity of Monolaurin against Candida albicans Biofilms. Biological & pharmaceutical bulletin., 41(8), 1299-1302. doi:10.1248/bpb.b18-00256
https://www.liebertpub.com/doi/abs/10.1089/act.2006.12.310?journalCode=act
Melatonin:
https://www.sciencedirect.com/science/article/pii/S0024320520303313?via%3Dihub
http://www.melatonin-research.net/index.php/MR/article/view/71
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