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meditation for stress

Why Meditation Is One of The Most Important Things You Can Do for Heart Health: A Doctor Explains

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Despite medical advances, heart disease remains the number one cause of death for both men and women in the United States. This is a startling reality, especially given how preventable it is for those of us that are not genetically predisposed. Stress, along with smoking, sedentary habits, and a poor diet are some of the main lifestyle-related risk factors that increase your chance of developing the condition.

This article looks specifically at stress as a risk factor for heart disease, and meditation as a natural and proven method to mitigate its effects.

How The Stress-Response System Works

Whether it’s related to work, health, money, relationships, or some other life event or situation, stress eventually finds its way into your life. Thankfully, your body is well equipped to handle stressful situations thanks to the autonomic nervous system (ANS). The ANS is dedicated to regulating processes such as increased heart rate and shallow breathing, which kick in when you begin to experience stress or anxiety.

The stress-reaction process is truly an amazing and efficient one: when your body is under stress the amygdala in the brain fires up and sends an alert that there is a stressor, then the sympathetic nervous system is activated and prepares your body to “fight or take flight.” Your adrenals then go to work, supplying your body with cortisol and adrenaline, completing the trifecta of the stress-response process.

Typically the stress-response system is self-limiting, and when the stressor is gone, cortisol and adrenaline levels subside, and allostasis or stability is restored to your body. However, when the stress-reaction process is repeated multiple times over a relatively short period, stress becomes chronic, and the system breaks down. This is called “allostatic load,” which often results in an increase in physiological issues that compromise your immune system, inducing illness, and even accelerating disease processes such as diabetes, cancer, and heart disease.

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Why Meditation Can Help Your Heart

The practice of meditation for stress relief has become more widely accepted as a complementary treatment to conventional medicine. As research affirms its positive psychological and physiological effects on the body, the attitude of “it can’t hurt” has shifted to “it can help.” According to an NIH survey done in 2017, next to yoga, meditation is the second most used mind-body therapy in the U.S.

How Lowering Stress Promotes Heart Health

A regular meditation practice can play a role in reducing cardiovascular disease by:

  1. Lowering blood pressure. When left untreated high blood pressure can lead to stroke and heart disease. In 2021, a systematic review and meta-analysis that looked at six studies concluded that Mindfulness Based Stress Reduction (MBSR) contributed to a reduction in both systolic and diastolic blood pressure in hypertensive and prehypertensive participants.
  2. Releasing feelings of stress and tension. Meditating quietly even for just a few minutes a day can restore feelings of calm and peacefulness. In a 2021 study on nursing students, researchers reported a significant reduction of anxiety and stress after engaging in mind-body techniques such as meditation over a period of time.
  3. Improving sleep. Evidence shows that mindfulness meditation can be successfully used for the treatment of insomnia.
  4. Improving the response to emotional stimuli. After an 8-week period, the researchers in this 2016 study reported “…MBSR led to changes in the amygdala consistent with improved emotion regulation.”
  5. Boosting the immune system. After an 8-week period, the researchers in this study in Psychosomatic Medicine reported “demonstrable effects on brain and immune function.”
  6. Reducing inflammation. Inflammation plays a major role in heart disease. Chronic inflammation is involved in all stages of atherosclerosis, the process that leads to cholesterol-clogged arteries. Practicing a mind-body therapy such as meditation, in adjunct with dietary and exercise programs, can help reduce underlying inflammatory processes.

The bottom line: Meditation is a practice that you can do anywhere at any time, alone in the privacy of your own home, or in the company of others. As with many things in life, getting started is the hardest step. Private consultations with a trained practitioner can be a wonderful way for you to take that first step or to enhance an existing practice.

Below you’ll find some additional studies that demonstrate the positive effects of meditation, as well as yoga (which incorporates many of the wonderful elements of meditation), on cardiovascular health.

In the battle against stress and even heart disease, there is a lot you can do! By being proactive now, you can bring about changes that can make a significant difference in how you feel, both physically and emotionally, in the very near future.

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 first appeared in Dr. Kaplan’s column on MindBodyGreen.com. Reviewed and updated April, 2024.

Can Dark Chocolate Help Fight COVID Infection?

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When it comes to chocolate there are so many reasons to switch to the dark side!

  • Dark chocolate is a “superfood” chock-full of antioxidants that fight dangerous free radicals in your body.
  • There are numerous studies that confirm dark chocolate’s cardiovascular benefits. It reduces blood pressure, increases the elasticity of the blood vessels, reduces inflammation, and reduces LDL (low-density lipoprotein) cholesterol.
  • Eating dark chocolate has also shown to be good for the brain by improving mood, memory, and cognitive function.
  • Dark chocolate has less sugar, cream and/or milk than regular milk or white chocolate.

One more reason to make the switch.

A 2020 study showed that dark chocolate is among certain foods that contain compounds helpful in preventing the replication of SARS-Cov-2, the virus responsible for COVID19.

The study out of North Carolina State University aimed to find out if there were chemical compounds in plants that could prevent the main protease (Mpro) in the SARS-CoV-2 virus from replicating.

Using computer simulations and lab studies the researchers confirmed that the compounds found in dark chocolate, green tea, and muscadine grapes successfully inhibited Mpro activity, in some cases by up to 50%!

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So, how can you take advantage of these benefits without doing more harm than good? Here are some helpful tips.

  1. Not all dark chocolate is the same. Look for at least 70% cacao, the ingredient that is the source of the antioxidants. The higher the percentage of cacao, the better.
  2. Eat chocolate in moderation, not more than between 1.5 and 3.5 ounces per day. Although dark chocolate is good for you, the best diet is a balanced diet, so make sure you are also eating plenty of fiber-rich fruits and vegetables.
  3. Don’t eat chocolate at night; it provides a dose of caffeine that can interfere with proper sleep, which is essential to obtaining and maintaining good health.
  4. Make sure to buy brands with good safety records. A 2022 Consumer Reports Study found that many top brands contain high levels of heavy metals. To read more about the study, click here.

Medical Research Demonstrating the Benefits of Dark Chocolate.

* Effect of cocoa product on blood pressure

* Association between chocolate consumption and risk of coronary artery disease: a systematic review and meta-analysis

* Antioxidant Activity and Multi-Elemental Analysis of Dark Chocolate

* Cocoa Flavanols and the Aging Brain

* Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control

* Sub-Chronic Consumption of Dark Chocolate Enhances Cognitive Function and Releases Nerve Growth Factors: A Parallel-Group Randomized Trial

* Impact of Coffee and Cacao Purine Metabolites on Neuroplasticity and Neurodegenerative Disease

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 discusses the many health benefits of dark chocolate and offers a few other health-boosting suggestions

 

treating acid reflux

6 Ways to Improve Acid Reflux Symptoms Naturally and Stay Heart Healthy

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In 2015, a study from Stanford University suggested that the long-term use of certain medications used to treat symptoms associated with acid reflux can increase one’s risk of having a heart attack. Since its publication, studies continue to confirm its findings.

These medications, known as Proton Pump Inhibitors or PPIs, include the brand-names Prevacid, Nexium, and Prilosec, and are the strongest medications available to counter the effects of excess stomach acid. They are used to both prevent and treat ulcers, and to treat gastroesophageal reflux disease (GERD). PPIs are among the most widely prescribed class of medications in the United States.

About the 2015 study

After analyzing millions of medical records to find a relationship between heartburn medications and cardiovascular risk, researchers found that there was indeed a link between the two variables; people who used a PPI as part of their treatment for GERD had an elevated risk of suffering a myocardial infarction, commonly known as a heart attack. Furthermore, they found that this risk did not apply to patients who used another class of heartburn medications, called H2 blockers, which include brand names such as Pepcid or Zantac.

More recently, research has confirmed that the long-term use of PPIs not only increases the risk of a cardiac event, but can also increase the risk of dementia.

It’s important to note that when used appropriately as a short term treatment, PPIs can be effective to ease acid reflux symptoms. However, since PPIs are available over the counter, the risk of over-use increases as individuals are not necessarily aware of the long-term risks.

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Equally important to note is that some people who use a PPI may have a pre-existing condition that can cause an increased risk of having a heart attack. For example, obesity, alcohol consumption, and smoking are all risk factors for heart disease, and have all individually been shown to increase symptoms of acid reflux and GERD in clinical trials. These lifestyle factors must be taken into consideration before use. The bottom line is that one must always assess the actual risks and benefits of any medical intervention, and explore other possible interventions, before starting any medication.

6 Ways to Improve Acid Reflux Symptoms Naturally and Stay Heart Healthy

  1. Change your diet: Keeping a healthy weight is not only better for your heart, it’s better for controlling heartburn too! Spicy, fatty, or acidic foods can trigger heartburn so avoiding these types of foods makes a difference. Try eating smaller meals more frequently, cutting back on your caffeine intake, and don’t eat close to bedtime. Also, talk to your doctor about supplements such as deglycyrrhizinated licorice (DGL) & high-dose melatonin – two supplements that we prescribe to our patients at the Center with great results.
  1. Get tested for SIBO (Small Intestine Bacterial Overgrowth): Normally, the small intestine contains relatively few bacteria. Most intestinal bacteria are confined to the large intestine. A bacterial overgrowth in the small intestine can cause symptoms such as bloating, gas, and abdominal pain. It also interferes with normal digestion and absorption of food and can cause damage to the lining or membrane of the small intestine, which ironically can also be caused by prolonged use of an acid-suppressing medication. SIBO can often be an underlying cause of GERD and other gastrointestinal conditions – if you test positive for SIBO, treatment includes dietary modifications as well as probiotic supplementation, and in some cases, an antibiotic.
  1. Cut back on alcohol consumption: Drinking excessive amounts of alcohol can cause high blood pressure, a major risk factor for having a heart attack. While the research remains inconsistent on alcohol consumption as a cause of GERD, some studies have demonstrated that alcohol can contribute to its progression. If alcohol aggravates your GERD, your doctor may recommend that you limit or avoid consumption.
  1. Keep exercising: If you have heartburn or GERD you may notice that intense exercise can worsen your symptoms. Don’t let this keep you away from physical activity! Exercise is essential for optimal health and it’s particularly important in maintaining a healthy heart. For GERD sufferers, the trick is to find the right balance for your body to keep your symptoms at bay. Avoid physical activity after eating and try less jarring activities. Exercises that put your abs to work, like running, biking, and weightlifting, have been found to trigger symptoms more frequently because of stomach contractions, so these are good ones to avoid.
  1. Quit smoking, today: Smoking is a major risk factor for heart disease. It can damage the cells that line the blood vessels, causing them to thicken and narrow, thereby allowing clots to form, which can, in turn, block blood flow to the heart. A study published in the journal Best Practice & Research Clinical Gastroenterology showed that cigarette smoking can also increase the occurrence of acid reflux. If you have tried independently to quit smoking but have not been able to kick the habit, talk to your doctor today about cessation programs and support groups in your community.
  1. Try acupuncture or meditation: Alternative treatments, such as acupuncture and meditation, are both immune boosters and stress reducers that have consistently shown that they can improve GERD symptoms in patients.

Additional resources:

Updated Insights on Cardiac and Vascular Risks of Proton Pump Inhibitors: A Real-World Pharmacovigilance Study

Association of Proton Pump Inhibitors With Higher Risk of Cardiovascular Disease and Heart Failure

    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

     

    Updated February 16. 2023.

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    Heart Health Resources | American Heart Month

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    February is American Heart Month, and a great time to learn strategies on how you can improve your heart health.

    To a great extent, heart disease is preventable, and there is a lot you can do today that will have a positive impact on your health in the future. Here are some resources to help you get started.

    • Eat a heart-healthy, anti-inflammatory diet
    Read: 11 Food Rules For The Ultimate Anti-Inflammatory Diet

    • Manage stress levels with mind-body therapies
    Read: Why Meditation Is One Of The Most Important Things You Can Do For Heart Health: A Doctor Explains

    • Exercise daily, indoors or outdoors
    Read: 7 Minutes a Day For Better Health

    • Maintain a healthy weight
    Download the eBook: Never Say Diet Again

    • Regularly review your medications and supplements with your physician
    Read: 8 Tips To Help You Manage Your Medications

    • Quit smoking and don’t drink alcohol in excess

    For more educational tools, fact sheets, and other helpful information, visit NIH’s American Heart Month resource page at www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month

    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

    What the New High Blood Pressure Numbers Mean For You

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    When the American College of Cardiology (ACC) & American Heart Association (AHA) lowered the numbers that define high blood pressure (HBP) this past November, 46% of the adult population in the United States suddenly met the new criteria – that’s nearly half!

    What was the motivation for making these changes that placed an unwelcomed label on so many people virtually overnight? It rests in the reality that despite the enormous amount of research, outreach, and medical advances, heart disease and stroke still remain 2 of the leading causes of death in men and women in the United States. Broadening the scope of high blood pressure numbers will generate more conversations between patients and health care providers about the associated risks that go with HBP, namely developing heart disease or having a future cardiac event. More importantly, it gives physicians the opportunity to introduce early non-pharmacological intervention methods to a wider population.

    What is High Blood Pressure (HBP)?

    When the blood pressure sleeve tightens around a patient’s arm it is taking two important measurements: the force of blood being pushed against artery walls when the heart pumps (systolic, or top number) and when the heart is at rest between beats (diastolic, or bottom number). These numbers are of particular interest to doctors as they can be an early warning sign of the patient’s risk for a future cardiac event or stroke; the higher the numbers, the higher the risk.

    There are many factors that can elevate blood pressure, age being the most common, but lifestyle (think stress, activity levels, diet, etc…), weight, gender, race, medications, and certain medical conditions can also contribute. When a person is diagnosed as having high blood pressure (also called hypertension) it means very simply that there is too much force on a regular basis putting stress on the heart and blood vessels. Over time this constant, excessive pressure can cause damage to the walls of the arteries and blood vessels, causing them to narrow or leak, creating areas where plaque deposits can accumulate causing hardening and narrowing of the arteries, reducing elasticity, and all the while producing no obvious symptoms.

    According to the American Heart Association, nearly half the population of patients with high blood pressure do not have it under control. This is an alarming statistic as so much is known about the correlation between high blood pressure and cardiovascular disease. But the good news is that high blood pressure is something that can be controlled with lifestyle modifications and, when necessary, medications.

    Know Your Numbers!

    The new guidelines stress the importance of proper blood pressure readings by both health care providers and patients. Blood pressure can be easily taken at home with the right device, and knowing your numbers is the first line in prevention!

    Previously, blood pressure measured between 120 – 139 mm Hg was defined as pre-hypertensive, however, this terminology no longer exists. Now, patients diagnosed with having Elevated Blood Pressure are encouraged to look at a number of non-drug interventions as a first approach. These are lifestyle modifications that will not only help lower blood pressure but are positive changes for all aspects of health.

    Non-pharmacological interventions recommended in the new guidelines include:

    • Weight loss
    • Eating a heart-healthy diet
    • Regular exercise
    • Reducing sodium intake
    • Potassium supplementation
    • Stopping or reducing alcohol consumption

    In addition to the recommendations above, there are several mind-body therapies that have also proven effective in lowering blood pressure.

    Patients now diagnosed with Stage 1 or Stage 2 Hypertension (HTN) would likely be prescribed anti-hypertensive medication in addition to the lifestyle recommendations above, with dosages and medications varying depending on each patient’s risk assessment and medical history.

    The startling reality is that heart disease is responsible for 1 out of 4 deaths in the U.S. each year. The new guidelines introduce a number of wonderful non-drug therapies that can have an immediate effect on overall health and well-being. By knowing your numbers and taking proactive measures to get heart-healthy today, you can make a significant impact on your health in the future.