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maximizing_calcium_intake_from_leafy_greens

Does Raw Kale Interfere with Calcium Absorption?

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Calcium is the most abundant mineral found in the body. We need it to not only make sure our bones stay strong and healthy as we age, but to also maintain the proper functioning of the heart, muscles, and nerves. Green smoothies and protein shakes containing calcium-rich leafy greens have become a popular and easy way to incorporate this essential nutrient into our diets. However, in certain cases it comes with a caveat. Some leafy greens like kale, chard, beet greens and spinach contain oxalic acid, which is a type of antinutrient that binds with calcium and reduces its absorption in the intestines. In addition to the greens listed above, oxalic acid is also found in some legumes and grains.

Does this mean you should not add kale or other greens that contain oxalic acid to your smoothies? Not necessarily. In their raw form, these greens should not be considered a good source of calcium. However, by cooking or steaming these vegetables you can significantly reduce the amount of oxalic acid present, which will help with calcium absorption (make sure to drain your greens thoroughly as the oxalates go into the water).

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 today at 703-532-4892.

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Have questions before you make an appointment? No problem! Give us a call and speak with an experienced nurse; we’re here to help you.


 
One suggestion would be to precook your leafy greens and store them in the freezer (in individual portions) for quick access. When you’re ready to make your smoothie, just grab a portion and throw it in! Cooked and drained, kale is also a great addition to soups, stews, and even pizza! Other methods to reduce their antinutrient content include sprouting and fermenting.

Another suggestion would be to eat foods known to contain oxalic acid 2 hours apart from dietary calcium sources. Doing this will allow enough time for the body to absorb it.

Other foods that will boost the calcium content in your smoothie are unsweetened Greek yogurt (which also contains a good amount of protein) and flax seeds.

Making sure calcium-rich foods are a part of your diet can help avoid a deficiency. If you’re unable to get enough calcium through your diet, supplementation may be recommended. Calcium deficiency can lead to symptoms such as:

  • Osteoporosis
  • Osteopenia
  • Mood swings
  • Difficulty sleeping
  • Fatigue
  • Memory problems/confusion

If you are experiencing symptoms or need general nutritional guidance, we can help. Please give us a call at 703-532-4892. We’re here to help you get to the root cause of your symptoms so healing can begin.

Additional resources: Foods High in Oxalates

References:

Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015 Feb;52(2):676-84. doi: 10.1007/s13197-013-0978-y. Epub 2013 Apr 24. PMID: 25694676; PMCID: PMC4325021.

M. López-Moreno, M. Garcés-Rimón, M. Miguel, Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe? Journal of Functional Foods, Volume 89, 2022, 104938, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2022.104938.

WEAVER, C.M., HEANEY, R.P., NICKEL, K.P. and PACKARD, P.I. (1997), Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb. Journal of Food Science, 62: 524-525. https://doi.org/10.1111/j.1365-2621.1997.tb04421.x

This article was updated in January, 2024.

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lifestyle_medicine

Lifestyle Medicine and Chronic Disease

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Changing behavior is hard. Changing the way we think about a topic, an issue, or a pattern that we routinely engage in is hard. In fact, making change is so difficult that there’s an entire field of psychology dedicated to it. It’s the science of behavioral change and it looks at how we make change successfully and why.

Whether it’s the ability to start exercising, eating healthier foods, or just doing things to reduce stress levels, change takes effort. For example, study after study shows that after starting a new diet, most people will eventually regain the weight they lost. Experts think that as many as 80 to 95% of dieters gain back the weight they worked so hard to lose. Although that’s a bit disheartening, the point is that making meaningful and lasting change is a process and not a quick fix. This is true for many things, but it is especially true for lifestyle habits that impact our health. And this is where lifestyle medicine enters the picture.

What is Lifestyle medicine?

Lifestyle medicine is a field of medicine that uses behavioral change psychology to help tackle the rising levels of chronic disease. Chronic problems like heart disease, obesity, stroke, hypertension, cancer, and diabetes are among the most prevalent and costly health conditions in the United States. Consider that approximately 60% of all Americans suffer from at least one chronic disease; and this number is only increasing.

Lifestyle medicine can play an important role in the management of chronic disease because many of these conditions revolve around the same lifestyle issues – exercise, healthy eating, restful sleep, ideal body weight and reducing the esposure of harmful substances. Furthermore, promoting healthier habits and reducing stress can serve as an important tool for lowering inflammation and mitigating pain and depression – components of many chronic diseases. We know from research that engaging in certain positive lifestyle changes early on can dramatically lower the risk of developing these illnesses in the first place.

Lifestyle medicine focuses on these key aspects of health:

Physical activity

Study after study shows that regular and consistent physical activity is one of the best ways to improve mood, health, and longevity.

Stress

Periods of stress that come and go are natural but if stress becomes a constant part of an individual’s life, it can have negative impact on health. Ongoing stress can affect heart health, digestion, mental wellbeing (mood, focus), and physical health.

Nutrition

Research has highlighted the benefits of a healthy and nutrient-rich diet in lowering inflammation and reducing the risk of heart disease, high blood pressure and other medical conditions. The role of good nutrition in overall wellbeing cannot be understated.

Restorative sleep

Good sleeping patterns and habits can help bolster the immune system, remove waste products from the brain, improve focus and physical energy, and help lower the risk of stroke, obesity, heart disease and high blood pressure.

Mental health

Human beings are social creatures and meaningful social connections make up a large part of one’s mental and spiritual well-being. Research has shown that individuals who have stronger social connections are more resilient and less likely to develop cognitive impairment.

Lifestyle medicine attempts to address all of these areas. It does not mean that all of these items need to be fixed in a jiffy; it just means that the importance of these factors and their role in good health should be recognized. If there is a particular area where changes can be made to improve your health, then a discussion should be had with your provider.

Where do you begin?

The first step is being open to change; self-motivation is key. You should educate yourself and be open to understand the benefits of the change you want to make to keep you motivated and focused on your goals. Can you foresee some challenges? Try o identify any barriers that are keeping you from moving forward and be prepared to deal with setbacks because they will happen. Be forgiving and keep moving forward.

For many, having an accountability partner or being a part of a structured program that considers the key aspects listed above can be the difference between success and failure. Lifestyle program teams are trained and experienced in these challenges and are supportive to those who are ready to embrace these changes.

Lifestyle medicine is relatively new as a field of practice and its principals are very similar to those of functional medicine (functional medicine also investigates and treats the root cause of disease and dysfunction). It sheds light on the importance of the day-to-day activities that we undertake, how they impact us, and why small changes can make a huge difference. Although change is hard, it is possible, and lifestyle medicine speaks to the tools and resources that we can use to help bring those positive changes about.

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

 

References

https://www.acpm.org/initiatives/lifestyle-medicine/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5876976/

https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back/

https://www.cdc.gov/chronicdisease/index.htm

https://pubmed.ncbi.nlm.nih.gov/21056174/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9985951/

 

 

Benefits of working with Certified Nutrition Specialist

What Can a Certified Nutrition Specialist Do for You?

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Good nutrition is essential for preventing disease and attaining optimal health in any individual, and it is especially critical for those with chronic diseases such as Diabetes, fibromyalgia, Celiac disease and heart disease. Nutritional deficiencies, genetic weaknesses, food sensitivities and allergies can all contribute to chronic pain in two major ways: 1) by causing tissue inflammation and 2) by interfering with the proper absorption of the nutrients you need to stay healthy.

Certified Nutrition Specialist (CNS) is the most advanced certification for personalized nutrition practitioners, having met the standards set by the American Nutrition Association® through its Board for Certification of Nutrition Specialists. Certified Nutrition Specialists have the expertise and training to evaluate your unique medical history and assist in making the necessary dietary and lifestyle changes you need to improve and maintain your health using science-based advanced medical nutrition therapy, education, and research.

Here are a few examples of the benefits of working with a Certified Nutrition Specialist:

  • A Certified Nutrition Specialist can order and interpret the results of functional testing – a series of testing that assesses multiple areas of health – and suggest foods and supplements to support their health based on those results.
  • A CNS will recommend a treatment plan specifically tailored to meet your medical needs and give you the structure, support and encouragement to help you reach your goals.
  • If you have food allergies or sensitivities, a CNS can advise you on what you can and cannot eat while teaching you what to watch out for on food labels and still making sure you are maintaining a healthy, balanced diet.
  • If you have a chronic condition, a CNS can help you understand how your diet may be contributing to your illness and will guide you in adopting an anti-inflammatory diet that provides all the proper nutrients to manage your illness.
  • A CNS can create an eating plan that will allow you to lose weight – and maintain that weight loss – safely and effectively.
  • At the Kaplan Center, our CNS, Chardonée Donald, collaborates with physicians, nurses, and other healthcare providers to make sure every patient is receiving the most appropriate “holistic” healthcare plan.

Chardonee-Donald-CHN-CNS-LDNMeet Chardonée!

Chardonée is a Board-Certified Nutrition Specialist and Licensed Dietitian Nutritionist. She is also a 3rd year Ph.D. candidate in the Integrative and Functional Nutrition Program at Saybrook University. Chardonée has a Bachelor of Science in Biomedical Science with a Minor in Nutrition and a Master of Science in Human Nutrition. Read more about Chardonée –>>.

 

 

Regardless of where you stand in defining and pursuing your personal nutritional goals, you may find that the path to proper nourishment is oftentimes fraught with obstacles. Let us help you overcome those challenges and successfully achieve your goals. To make an appointment today, call 703-532-4892.

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

 

food_synergy

5 Healthy Foods That Are Even More Nutritious When Paired Together

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To maintain optimal health, our bodies need vitamins, minerals, and phytonutrients. Whole foods, like fruits, vegetables, whole grains, legumes, and nuts, are packed with these important compounds. They naturally help us boost our immune system, fight inflammation, and ward off chronic illness.

But as a physician and founder of the Kaplan Center for Integrative Medicine, I also explain to my patients that optimal nutrition can go one step further. Have you heard of food synergy? It’s an idea that has gained popularity in recent years and it maintains that certain components of different foods can work synergistically to bring greater nutritional benefit to our bodies.

For example, turmeric combined with black pepper (or more specifically piperine, a compound found in black pepper) increases the absorption of turmeric’s active ingredient, curcumin. Curcumin has powerful antioxidant and anti-inflammatory properties that help prevent free radical damage and calm the inflammatory process at the root of many chronic diseases. This is a great illustration of food synergy at work — in which the right combination of substances work together to increase nutritional value and bring greater benefits to your body.

Interested in adding this idea to your diet? You might not realize it, but many common snacks and meals you already eat put the concept of food synergy into practice. Here are a few key examples of these pairings, and why they work.

1. Bananas & Greek yogurt

Bananas contain inulin, a plant-based carbohydrate. Research shows that inulin, when added to yogurt, can increase the growth of yogurt’s healthy bacteria, thereby helping to regulate digestion even further and boost immunity.

If you already enjoy yogurt as part of your breakfast or as a snack, make sure to choose an unsweetened Greek variety, which contains more protein, and then add your own fresh bananas.

2. Spinach with garbanzo beans & red bell peppers

While heme iron (iron from meat, fish, and poultry) is well-absorbed, non-heme iron (found in grains, legumes, certain vegetables, and nuts) is less well-absorbed. Fortunately, research shows that vitamin C (ascorbic acid) assists in the absorption of non-heme iron — important for those who follow a plant-based diet.

A spinach and garbanzo bean salad (rich in non-heme iron) combined with fresh red bell peppers, a good source of ascorbic acid, makes a delicious and healthful meal, particularly for those who may be at a higher risk of iron deficiency.

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3. Vegetables & olive oil

Research suggests that vegetables, particularly colorful ones such as tomatoes, peppers, spinach, broccoli, and kale, should be eaten with healthy monounsaturated oils — such as olive oil — to increase your body’s absorption of carotenoids, a type of phytonutrient that has powerful antioxidant and anti-inflammatory properties.

Adding whole eggs or avocados, which contain healthy monounsaturated fats, to a salad will also help to boost the absorption of carotenoids.

4. Green tea & lemon

A 2007 study from Purdue University found that adding either citrus juices or vitamin C to green tea will boost the absorption of catechins, a powerful naturally occurring antioxidant found in the tea.

Why is this important? Studies have shown that catechins have cancer-preventing effects and that they can also positively affect cardiovascular health because of their antioxidative, anti-hypertensive, and anti-inflammatory effects.

5. Dark chocolate & apples

This combination isn’t just delicious — it can also help improve cardiovascular health. Dark chocolate (70 percent cacao or more is best) is rich in catechins, and apples are a rich source of the flavonoid quercetin. When eaten together, research suggests that the catechins and quercetin work synergistically to inhibit platelet adhesion to collagen.

The Bottom Line:

Some foods were just meant to be eaten together! While these are great examples to keep in mind, the simplest way to put the concept of “food synergy” into practice is to eat a wide variety of whole foods. Doing so ensures that you receive the key nutrients your body needs to thrive.

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

Do you…

  • feel tired most of the time or have an energy crash midday?
  • struggle with gas, bloating, abdominal pain, reflux, constipation, or diarrhea?
  • worry about your weight?
  • have trouble concentrating or brain fog?
  • suspect you have food intolerances or sensitivities?
  • feel lost about what’s “healthy” to eat or if you should take supplements?

Or, if you’ve been diagnosed with or suspect you have a more serious nutritional problem like IBS, Crohn’s, Colitis, SIBO, or GERD, the Kaplan Center can help you.

When nutrition plays a role in a your medical problems – and this is often true – our goal is to investigate the root cause of your discomfort and not just treat the symptoms. We use an Integrative & Functional Nutrition (IFN) approach to to identify underlying imbalances or deficiencies that may be impacting your health.

If you’re ready to make a change and need help, please give us a call today.

Diagnosing and managing an underactive thyroid

An Underactive Thyroid: Diagnosis and What Can Help

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Hypothyroidism is a medical condition that is characterized by the body’s inability to produce enough thyroid hormone. The thyroid gland (located in the neck area) produces thyroid hormone, a hormone that is responsible for a wide range of bodily functions. Thyroid hormone plays a role in our metabolism, it helps regulate our energy levels, weight and even has a hand in regulating our sex-drive. So, when levels of thyroid hormone become too high or too low it can lead to a wide range of symptoms that fundamentally affect our day-to-day functioning. In fact, without enough thyroid hormone, many of the body’s functions slow down.

Importantly, women are much more likely than men to develop hypothyroidism and it is a condition more common among people older than 60 years of age.

Symptoms of hypothyroidism

The symptoms of hypothyroidism usually develop slowly and are hard to pinpoint. It makes the diagnosis of hypothyroidism difficult at times because its symptoms mimic many other medical conditions. For these reasons, it can take years for people to realize that they are suffering from hypothyroidism. Symptoms include

  • Tiredness
  • Being sensitive to cold
  • Weight gain
  • Constipation
  • Indigestion
  • Depression
  • Muscle aches and weakness
  • Dry and scaly skin
  • Loss of libido (sex drive)
  • Irregular periods or heavy periods
  • Seeing physical changes in your face (including drooping eyelids, as well as puffiness in the eyes and face)

    Questions? Give Us a Call!

    703-532-4892 x2

Diagnosis

During your visit, our physicians will take the time to develop a good understanding of your condition and how it is impacting your life. This will include exploring the onset of your condition, the specific nature of your symptoms and the overall status of your health. After taking a comprehensive medical history and carrying out a physical exam, some additional diagnostic tests may be recommended. This may include:

  • Blood tests – a full thyroid panel that measures thyroid levels and thyroid antibody levels
  • An evaluation of minerals and vitamins to look for low levels of these nutrients that support the thyroid
  • Digestive tests
  • Tests that measure functioning of the adrenal gland and cortisol levels

Other testing may be carried out to exclude different causes for your symptoms.

How you can improve your thyroid health

The first step to improving your thyroid health is finding the root cause behind the low thyroid levels. Hypothyroidism can be caused by a number of different conditions. For example, it may be caused by an autoimmune condition known as Hashimoto’s thyroiditis. It may also be caused by damage to the thyroid gland from cancer or radiation, postpartum hypothyroidism or inflammation of the gland. Therefore, finding the root cause is critical.

In most cases, the following items may improve your thyroid function:

  • Dietary changes that support thyroid health.
  • Appropriate vitamin and mineral supplementation
  • Improvement of adrenal and cortisol function by introducing activities to reduce stress such as therapy, meditation, yoga or exercise.

Left untreated, hypothyroidism can lead to other health problems, such as high cholesterol and heart problems. It can also damage the peripheral nerves, interfere with ovulation and lead to the development of a goiter – an abnormal swelling of the thyroid gland in the neck.

If you suspect that you have a thyroid disorder or feel that you are not being adequately treated for a thyroid disorder that you have, make an appointment to speak to one of our providers.

 

References

 

 

spinach-anti-inflammatory-diet

11 Food Rules For The Ultimate Anti-Inflammatory Diet

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If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leeks, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

Questions? Give Us a Call!

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4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases and conditions that have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats.

The body requires fat but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, both of which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels, raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select kinds of margarine, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

 

First published on October 30, 2015; updated February 10, 2023.

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. Gary Kaplan on Dirobi Health Show

Dr. Gary Kaplan on Dirobi Health Show – Living healthy in a toxic world.

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Dr. Kaplan was a guest on Dave Sherwin’s Dirobi Health Show about how to live healthy in a toxic world.

Highlights –

Inflammation Nation

The list of autoimmune diseases is long: Lyme Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis, Lupus, Celiac…and these are only a few of the crippling disorders that affect the entire body. The immune system breaks down, and inflammation attacks both the brain and the gut, joints, muscles, and nervous system. (2:30)

Post Covid “Cytokines”

Many who have previously suffered from Covid may have noticed problems with their sense of smell and other lingering issues. Dr. Kaplan attributes these chronic problems to white cells that are spewing out lots of inflammatory particles called cytokines. (9:00)

Brain Care

Regular, aerobic exercise is one of the best anti-inflammatory remedies for the brain. (10:45)

The “Roll” of Nutrition

An inflamed gut will result in brain inflammation. (23:00)

The Hypoallergenic Diet

A hypoallergenic diet has the least number of allergens (26:00)

Sleep Apnea

Sleep apnea can reduce lifespan. Warning signs include fatigue during the daytime, snoring at night and lapses in breathing during sleep. (36:55)

 

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

 

strengthen_your_immune_system

5 Ways to Strengthen a Weakened Immune System

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We have heard it a million times before. One of the keys to maintaining a robust immune system is lowering inflammation. An article published on MDLinx online mentions several ways we may unknowingly be weakening our immune system. Factors discussed in the article include:

  1. Eating foods that contain too much fructose
  2. High daily stress levels
  3. Lack of adequate sleep (…starting to sound familiar?)
  4. Sunburn
  5. Loneliness

None of the items above are particularly surprising – we know what’s good for our bodies (not fructose!) and our minds (definitely not stress) – so how does the immune system become compromised?

When inflammation goes awry

Inflammation is one of our body’s defense mechanisms; it’s a normal, healthy, and necessary biological function. When the body identifies a threat or a foreign invader, it releases inflammatory chemicals to initiate the repair process. But under repeated “assaults” it can remain in a state of heightened inflammation and this is when the trouble begins.

When the body is constantly producing inflammatory chemicals, the function of the Central Nervous System which controls most bodily functions is undermined and can compromise other systems like the immune system. When the immune system is weakened, the cells that are meant to help fight infection become damaged, and the body’s ability to fight disease is diminished. One can literally get caught in a debilitating cycle of cellular degeneration and dysregulation.

The items mentioned above, as well as any of the following, can contribute to a cycle of sustained inflammation when left untreated:

  • Undiagnosed bacterial or viral infections
  • Exposure to mold or other toxins
  • Physical trauma/concussions
  • Surgery
  • Undiagnosed food intolerance
  • Nutritional deficiencies
  • Anxiety disorders/ PTSD
  • Narcotic medications

Questions? Give Us a Call!

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Reversing the cycle

If you notice that you’re often sick, fatigued, or have frequent digestive issues, it may be a red flag that your immune system is weakened. With a better understanding of how inflammation may be contributing to your condition, the next step is to initiate practices and, if necessary, seek treatments that will calm the inflammatory cycle. Here’s what helps:

  1. TRY AN ELIMINATION DIET. For six weeks, avoid all foods with wheat, soy, milk, and milk products (foods that often trigger allergies or sensitivities that promote inflammation). Eat only fresh fruits, vegetables, brown rice, fish, chicken, and eggs—these foods, in general, are the least likely to cause inflammation. After six weeks, add back one category of food—such as dairy—per week. Note whether these foods have a negative effect on your energy, mood, or level of pain. If so, eliminate that food from your diet entirely.
  2. MEDITATE. A 2020 review looking at the effects of mindfulness meditation on the immune system concluded that “mindfulness meditation appears to be associated with reductions in pro-inflammatory processes, increases in cell-mediated defense parameters, and increases in enzyme activity that guards against cell aging.”
  3. SLEEP. Make adjustments to your sleep environment and aim for at least 7 hours of sleep per night. This is at minimum what your body needs to be able to carry out important repair functions like reducing inflammation, tissue repair, and hormone production.
  4. CUT BACK ON OTC MEDICATIONS. Non-steroidal anti-inflammatory drugs (NSAIDs) like Advil, Motrin, and Aleve can cause gastrointestinal issues like intestinal ulcers and bleeding when taken chronically to manage pain. NSAIDs can also increase the risk of heart attack or stroke in patients with or without heart disease or risk factors for heart disease. Taking pain relievers routinely to manage pain may actually cause your pain to worsen; the body begins to forget how to fight it on its own. Use OTC medications sparingly and try alternative therapies such as yoga and acupuncture as well as anti-inflammatory supplements* like turmeric.
  5. WHEN YOU NEED TO SEE A PHYSICIAN, CONSIDER ONE WHO PRACTICES FUNCTIONAL MEDICINE (FM). In looking for clues that may be contributing to symptoms of illness or disease a Functional Medicine physician will systematically assess and optimize six major areas of health, including the immune system. In doing so, FM doctors have a more complete picture of one’s overall health and underlying conditions or deficiencies that may be causing inflammation. FM doctors utilize several modes of treatment, including stress reduction & management, mind-body tools, improving nutrition, healing your gut, supporting detoxification, exercise, acupuncture, herbs/botanicals, IV Therapy, supplements, manual medicine, and when needed, medication.

*Ask your physician about any potential side effects or interactions before taking any new medicinal herbs and supplements.

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

improving_brain_fog

3 Steps to Improve Brain Fog

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Doctors across the globe are seeing a noticeable uptick of patients concerned with memory problems, forgetfulness, and brain fog since the start of the coronavirus pandemic. If you are experiencing more frequent slips in memory, if you are more easily distracted, making more frequent mistakes at work, or feel like you are walking around with your head in a cloud, you’re certainly not alone.

For many people experiencing brain fog for the first time right now, the overload of pandemic-related stress and trauma from a very difficult year is more than likely to blame. Chronic stress and chronically disturbed sleep alone can cause inflammation in the brain which, over time, can damage neurons and affect cognitive functioning and memory.

But there is good news! Our brains are resilient, and when given the opportunity, the degenerative effects of chronic inflammation can be reduced – or even reversed – with certain lifestyle changes. There is light at the end of the tunnel, so, while we emerge from this pandemic let’s consider just a few basic strategies that will help improve your symptoms today.

3 ways to improve symptoms:

1) Get regular aerobic exercise:

Simply put, aerobic exercise increases blood flow to the brain, which helps your brain create new neurons and improve neural connections. A study by the University of Maryland School of Public Health, published in July 2013, showed that people who increased their heart rate with daily moderate exercise “improved their memory performance and showed enhanced neural efficiency while engaged in memory retrieval tasks.”

Regular exercise also down-regulates microglia in the brain. Try to incorporate just 30 minutes a day of moderate physical exercise – such as walking – for a significant impact on your brain health.

2) Eat smarter:

Not surprisingly, nutrition also plays an important role in brain health and there is an impressive amount of research confirming that essential fatty acids, like Omega-3’s, are very beneficial. If DHA levels are low (DHA is a form of Omega-3) the brain is more susceptible to degeneration. Omega-3 fatty acids also help scavenge free radicals (atoms, molecules, or ions with unpaired electrons) that attach inappropriately to tissue and damage it.

Since our bodies are unable to produce these fatty acids on their own, foods rich in Omega-3’s like salmon, shrimp, sardines, eggs, walnuts, and almonds, should make a regular appearance on our plates.

Fruits and vegetables, high in a type of antioxidant called flavonoid, also play a major role in brain health. Foods rich in flavonoids offer a number of neuroprotective properties, and can decrease rates of cognitive decline and potentially slow the progression of many neurodegenerative diseases, such as Alzheimer’s Disease. Foods rich in flavonoids include tea (black, green, oolong), bananas, blueberries, and other colorful berries, onions, apples, citrus, Ginkgo biloba, parsley, red wine, and chocolate!

3) Don’t take your sleep for granted

Sleep deprivation, sleeping less than the amount of time your body needs for growth and repair, is the most common sleep disorder. Adults should have between seven and eight hours a night of restful sleep, yet CDC statistics show that as many as 35% of American adults are not sleeping enough, and this figure is likely to have increased since then.

During sleep, the body repairs itself by calming inflammation and maintaining hormone production. When these two processes – both important elements in brain health – are compromised it can negatively impact your memory, decision-making, the capacity to focus one’s attention, and the ability to complete complex creative activities, among other things.

Breathing techniques, meditation, and establishing a bedtime routine are 3 great ways to help you settle down and improve the length and quality of your sleep.

Inflammation as a predictor of heart disease.

Why Cholesterol Levels Are Not the Best Predictor of Heart Disease

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Individuals with higher-than-normal cholesterol levels are commonly prescribed statins in the hope of reducing their risk of heart disease or stroke. Yet, medical research indicates that statins actually have very limited usefulness in preventing heart disease unless the patient already has a personal history of the disease. This may be due, in part, to the fact that cholesterol is just one of a series of factors that put an individual at risk.

Furthermore, statin use over a prolonged period has been linked to an increased risk of Type II Diabetes. A  study published in spring 2015 in the Journal of General Internal Medicine, cited this connection among healthy adults at baseline.

In the study – Statins and New-Onset Diabetes Mellitus and Diabetic Complications: A Retrospective Cohort Study of US Healthy Adults – researchers looked at a pool of 25,970 adult patients defined for the purposes of the study as “healthy” (i.e., free of heart disease, diabetes, and other severe chronic diseases). From this pool, 3351 statin users and 3351 non-users were propensity score-matched based on 42 baseline characteristics. The results were striking: statin users were almost twice as likely to develop diabetes, more than twice as likely to develop diabetic complications, and slightly more likely to become overweight/obese than their counterparts.

Recent studies continue to confirm the link:

Statins and the potential for higher diabetes mellitus risk
Statin users have an elevated risk of dysglycemia and new-onset-diabetes

Inflammation as a predictor of heart disease

Inflammation is a much more reliable predictor of one’s risk of developing heart disease than cholesterol and is easily measured by looking at a patient’s C-reactive protein (CRP) levels. What’s also heartening (pun intended) is that inflammation can be reduced dramatically by making modest lifestyle changes.

Statins do have a place in treating heart disease, but before medical practitioners prescribe a statin whose side-effects can range from an increased risk of developing Type II Diabetes to muscle pain or weakness, headaches, sore throat, sinusitis, nausea, and liver problems, it makes sense to first look at alternative, natural, and inexpensive ways of lowering inflammation in the body.

Here are 5 steps that you can take immediately to reduce inflammation in your body (and reduce your risk of heart attack and stroke):

  1. If you smoke, stop. Smoking unquestionably raises the inflammatory factors in the body and dramatically increases your risk, not only for heart attack and stroke but also for cancers.
  2. Eliminate inflammatory foods and add Omega-3’s to your diet. An anti-inflammatory diet is one that eliminates fatty and fried foods (especially foods containing trans fats and saturated fats) and includes plenty of fruits, vegetables, and whole grains. Omega-3 fatty acids, found in a wide variety of fish, olive oil, and nuts, help reduce inflammation in the body and are also effective in treating arthritis, depression, ADD, and ADHD.
  3. Exercise regularly. Regular exercise (ideally 10,000 steps per day if it is possible) has been shown to reduce inflammation in the body and with it, the risk of developing a great number of diseases. If you have limited options right now as many of us do, think creatively. Exercise could be doing your own stairs throughout the day, yoga, bodyweight exercises, even your own living room dance party!
  4. Meditate daily. Meditation helps reduce inflammation by improving the regulation of the hypothalamic-pituitary-adrenal axis. This axis is responsible for regulating the blood pressure and heart rate, as well as the body’s production of cortisone, an anti-inflammatory hormone.
  5. Make every effort to improve your sleep. More than ever people are having difficulty falling asleep and staying asleep. A healthy & regular nightly sleep pattern allows your heart rate to slow down and your blood pressure to drop, reducing stress on the heart. Lack of sleep compromises the normal functioning of your immune system, and long-term sleep deprivation causes your body and brain to be in a chronic state of inflammation. This not only increases your risk of heart disease and stroke, but can also increase the risk of obesity, chronic pain, ADD, depression, and anxiety.

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Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2