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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.

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

Holiday Greetings from Dr. Lilienfield

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Dr. Lisa Lilienfield sends her warmest wishes to you and your families for a wonderful holiday season!

 

 

 

Low Sex Drive

Dealing With a Low Sex Drive and How to Solve It

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A low sex drive can be a source of frustration for many women (and men). It is normal for our interest in sex to ebb and flow over the course of our lives because of its dependence upon our medical, physical and emotional wellbeing. Furthermore, many couples experience moments in their relationship where sex will naturally decline as other priorities take hold. But if you find your lack of desire for sex distressing or believe it’s affecting your relationship, then you should consider the common sources.

Understanding the causes of a low libido

Loss of sexual desire is one of the most common sexual health problems that women experience. A recent study found that nearly one-third of women aged 18 to 59 suffer from a lost interest in sex. Causes of a reduced sex drive include:

Medical conditions

Medical conditions such as hypothyroidism (an underactive thyroid), coronary artery disease or depression are known to lower libido in both men and women.

Medications

A number of medications including antidepressants (e.g. Prozac, Zoloft) have side effects that include a reduced sex drive.

Major life changes and partner relationships

Relationship strains, conflicts or fights may have the effect of lowering interest in sex. Additionally, major life changes like pregnancy or childbirth can also affect your desire for sex.

Menopause and perimenopause

As women transition to menopause, the amount of estrogen in the body declines. This can result in a reduced libido or vaginal dryness which itself may cause sex to be painful or uncomfortable. Other symptoms of menopause such as hot flashes, sleep changes or mood problems may also contribute to a lower sex drive.

Emotional and psychological factors

In many cases, the emotional and psychological factors around sex and relationships can affect our sex drive. Factors such as stress, low self-esteem or poor body image may all impact how we feel about sex.

To get a better understanding of the issues that are specific to your own case, it might be useful to speak to a healthcare professional.

When to make an appointment

If you’re concerned about your low desire for sex or are having difficulty figuring out the root cause, make an appointment to speak to one of our specialists. Our doctors will take the time to discuss your own experiences, obtain a full history and ask questions surrounding your medical and emotional health. If necessary, we may suggest diagnostic tests to rule out possible medical conditions.

Treatment options

Whether it’s a medical problem, emotional issue or the effects of menopause at play, our staff can discuss a range of treatment options that are tailored to you. Options may include:

At The Kaplan Center we understand that sexual health is a part of overall good health. Our goal is to provide support to our patients and help them achieve the best possible outcomes for all of their health concerns.

References

https://www.mayoclinic.org/diseases-conditions/low-sex-drive-in-women/symptoms-causes/syc-20374554

https://www.webmd.com/sex-relationships/features/loss-of-sexual-desire-in-women#1

Stress and Covid-19

Life, Stress and COVID-19

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It’s safe to say that the last few months have been very challenging. Whether you’re a stay-at-home parent, a business owner, a waitress or a student, it’s quite likely that over the past weeks, something in your life has fundamentally changed. In small ways and large, we’ve all been affected by COVID-19.

New stresses may have appeared. Old routines have been forgotten only to be replaced by new ones. These sudden changes can leave many feeling anxious or stressed. So, while it’s important to recognize the unfamiliar ground that we suddenly find ourselves on, it’s equally important to pay attention to our stress levels and our health.

What’s Keeping You Up at Night?

The answer to this question will differ from person to person. Yet when asked, many patients will respond with answers that revolve around the same themes:

  • Current stressors – COVID-19 has added even more stress to our daily lives.
  • Prior wounds – Current events may act as a trigger for past life events and bring back uncomfortable memories.
  • Loneliness or feelings of isolation.
  • Chronic illness that has been made worse in recent months.

Some of these themes and how we can help are explored in greater detail below:

  • Finding New Coping Mechanisms
    COVID-19 has taken away many activities that we previously used to help deal with stress. Left unchecked, chronic stress can have significant impacts on our health. Stress raises the level of cortisol in our body while simultaneously reducing the levels of DHEA. This means we age faster, gain weight, and worsen existing health problems. Now more than ever, it’s critical that when dealing with high levels of stress, we find effective ways of dealing with it.
  • Safety and Security
    Feelings of safety and security also play a role in our overall well-being. The unexpectedness of COVID-19 has made us all feel less safe and more helpless. This can present with many different emotions or behavior that we wouldn’t otherwise turn to.
  • Social connections and isolation
    Meaningful connection with other people is not a luxury but essential to our survival. Human beings are social creatures. Apart from the sense of community and belonging that we naturally crave, we also get a sense of self-worth from our interactions with those around us. The isolation that COVID-19 has imposed on us can increase anxiety and reduce our ability to cope with it.True, meaningful social interactions can counteract the negative effects of isolation. In fact, studies show that those with more meaningful social connections tend to sleep better, have an improved mood and lower rates of depression. Unfortunately using social media and texts does not compensate for face to face interactions. 

Steps You Can Take to Deal with Your Stressors

  • Talk therapy — discussing problems with a licensed professional can help patients unwind and keep a healthy perspective.
  • Meditation / Yoga – These activities are much healthier outlets than drinking alcohol or overeating. Meditation and Yoga are great relaxation tools to use.
  • Psychotherapy – Talking with an objective observer can relieve anxiety, decrease depression, and help individuals make choices that are more beneficial to their cognitive and emotional health.Therapy can also help patients deal with high stress levels and learn effective coping techniques such as guided imagery, autogenic biofeedback, HRV and self-hypnosis.Knowingly or unknowingly many of us carry past childhood traumas. These traumas can affect the way we lead our lives as adults. A therapist can help patients confront these traumas in a safe and secure environment. Ultimately, healing these traumas can make living easier today, and in the future.

Our Approach to Treatment

At The Kaplan Center, our staff members use a comprehensive and flexible approach that is designed to help each individual person heal themselves. Healing involves the mind, body and spirit. All techniques are tailored to individual needs and designed to help people effectively manage distress, dysregulation and build confidence.

Many patients find the psychotherapy component and its use of biofeedback techniques that involve measuring skin temperature, blood pressure and heart rate simple, fun, and effective.

Modalities that may be used include: Eye Movement Desensitization & Reprocessing (EMDR), Psychodynamic psychotherapy, Sensorimotor psychotherapy, mindfulness, HRV biofeedback, Interactive Guided Imagery and Self-Hypnosis. All these techniques help clients connect to their mind’s bodies and emotions.

In particular, EMDR is a therapy that helps heal wounds from disturbing life experiences. It has been extensively researched and proven highly effective at helping people heal from distressing life experiences, including PTSD, anxiety, depression and panic disorders. Since our emotional well-being is tied with our physical (somatic) state.

EMDR is especially helpful because it uses a body-based technique called bilateral stimulation using eye movements, taps or tones. This stimulation helps a person adaptively process information that may be incorrectly stored in the mind and body. That incorrect storage can make past memories feel like they are happening in the present and people re-experience the same awful feelings (shame, fear, anxiety, and anger) along with the same negative beliefs about themselves. The brain feels as if that past distressing event is happening at the current time. EMDR therapy corrects the storage problem so that past painful memories associated with past traumas lose their charge.

Patients can react to stimuli in the present without the past interfering. The healing that occurs when that information is stored in a more functional part of our brain is a permanent fix. EMDR heals trauma and attachment wounds and allows people to take back their lives.

As we try to navigate our lives into a new semblance of normal, stress, illness and mental health shouldn’t be forgotten. One reason to consider seeing a psychotherapist is that speaking to a professional can relieve anxiety, decrease depression, and help you see how to make choices that are more beneficial to your cognitive and emotional 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

Gentle Yoga Poses for Back, Neck and Hips

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Yoga is a wonderful tool to alleviate stress, which in turn can improve both your mental and physical health. Taking just a few minutes each day to gently move and stretch your body can make a big difference. Here are some gentle yoga poses to try at home, demonstrated by Laura Dorsett, MTS, RYT500.

Seated Pigeon Pose

This gentle stretch opens up the hips, glutes, and lower back.

Eagle Arms Posture

Eagle Arms helps to release tension in the head, neck and shoulders.

Runners Lunge/Yogic Lunge

Yogic Lunge opens up the hips and releases the lower back.

Seated Spinal Twist

Seated Spinal Twist gently loosens strained muscles in the back to revitalize the spine and posture.

Sun Salutations A & B with Dr. Lisa Lilienfield

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During 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

Maximizing Sleep During COVID-19

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Life’s demands before COVID-19, like keeping up with work, relationships, health, and finances, were already enough to negatively impact sleep for millions. Today, we are learning to deal with new stresses including how to live in isolation, along with the constant worry and uncertainty of the future. Despite our best efforts to remain focused on the mundane and simple pleasures of life – if for nothing else but to keep our sanity – our thoughts are diverted by fears. Getting to sleep and staying asleep seems impossible.

But preventing and recovering from the COVID-19 virus requires our immune system to be as strong as possible. Sleep is a crucial factor that cannot be overlooked.

If you are having trouble sleeping, here are some actionable steps that may help you wind down and get a good night’s rest.

1. Stick with a routine.

Although our lives turned upside down in just a matter of days, keeping a routine, particularly a nighttime routine, is important to regulate your body’s internal clock. Aim for a bedtime that will allow 7-9 hours of sleep each night.

2. Turn it off.

We all want to stay informed about the COVID-19 pandemic, but a continuous barrage of negative news can have a profound effect on sleep, mental health, and immune system. Avoid watching the news before turning in for the night.

3. Avoid caffeinated beverages after 3 pm.

4. Get regular physical exercise.

Regular exercise will help tire you out and reduce stress levels. If you can safely exercise outside while keeping within today’s social distancing guidelines set by the CDC, try to do so every day. If that’s not possible, look to the web for home workout appropriate to your fitness level.

5. Avoid artificial light at night.

Light from the computer screen at night may interfere with melatonin production.

6. Meditate*.

Quieting the mind with a regular meditation routine can help shed the day’s worries and fears.

7. Breathe deeply*.

Research has shown that breathing exercises can change the body’s response to stress and improve sleep quality.

8. Talk to your doctor about sleep supplements.

Sleep aids can help individuals who have difficulty falling asleep but may come with side effects. It’s also very important to note that the FDA does not regulate the supplement industry with the result that some products may have labeling inaccuracies. For these reasons, be sure to talk to your doctor before taking any type of sleep aid. Click here for a list of supplements to help regulate sleep, naturally.

9. Try herbal teas.

Herbal teas are a very gentle way to reduce stress and anxiety that also promotes sleep. They have been used across the globe for centuries, and are very accessible to all of us. Click here for a list of herbal teas recommended for sleep.

We hope the tips above will make a difference in your sleep routine. We are all going through the hardest of times, but remember, you are not alone. Most importantly, please call your healthcare provider right away if you feel overwhelmed and are in need of help.

 

*If you are a patient of The Kaplan Center, our psychotherapist, Jodi Brayton, is currently offering these services via cloud visit/telemedicine appointments. Please call today for more information: 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

 

SPECIAL REPORT
Understanding Post-Covid Syndrome

Understanding Post-Covid Syndrome

Three Part Breath (Dirga Pranayama) with Dr. Lisa Lilienfield

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Dr. Lisa Lilienfield guides us through a wonderful breathing exercise called Three-Part Breath (Dirga Pranayama).
The “three parts” are the abdomen, diaphragm, and chest.

Do this anytime to ease feelings of fear, tension, and stress in the body.

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

 

The Science of Breathing (Pranayama) and Its Positive Effects on Health

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Stress is an inevitable part of life and will always be there, but the overwhelming amount of bad news is causing anxiety levels to skyrocket. How we respond to it is a key factor in maintaining good health.

In this article, I plan to explore healthy ways to live with stress, by focusing on breathing techniques called Pranayama that can help to change our negative response to stress.

What is Allostatic Load?

We have physiological responses to stress that are important for survival. It is only when these responses become chronic that we suffer what is termed allostatic load, leading to an increase in diseases such as heart disease, cancer, stroke, and diabetes. Consider the following process:

  1. When crises or urgent situations occur, the amygdala, a structure in the brain with an influential role in fear and aggression at the sense of danger, fires to alert the brain to do something;
  2. The sympathetic nervous system (SNS) is activated; breathing picks up, the heart beats faster, blood rushes away from organs like the digestive tract into the muscles, and we “fight or take flight;”
  3. If the sense of danger persists then structures in the middle part of the brain (called the Limbic System) such as the hypothalamus & pituitary stimulate the adrenals to pour out cortisol and adrenaline (HPA Axis).

If this system is fired up repeatedly, over time this allostatic load will take a toll on the body.

Today’s stressors are far different than those of the past, even the very recent past. We are living in confusion about what we can and cannot do, the fear of losing our jobs, our health, and the health of a loved one – this on top of the more subtle stressors of everyday life. The result is a heightened and prolonged state of anxiety that needs to be addressed in some way other than constant worry and sleeplessness. We need to explore ways to mitigate the effects of the amygdala and HPA axis, which is involved in the neurobiology of mood disorders and functional illnesses.

Questions? Give Us a Call!

703-532-4892 x2

Autonomic Nervous System

The autonomic nervous system (ANS) consists of the sympathetic nervous system (sometimes referred to as the “fight or flight system”) and the parasympathetic nervous system (PNS), which returns us to a relaxed resting state. The PNS is under the control of the vagus nerve. Nerve fibers from the central nervous system go to the organs in the abdomen, thorax, throat area, and to the heart; and fibers from the organs go back into the central nervous system to convey what is going on internally. Nerve fibers send branches into the limbic system of the brain that stimulate or inhibit the stress response. All these structures control internal perceptions, threats, and affective states.

The most advanced part of the vagus nerve is the myelinated vagus, found only in mammals. The myelinated vagus enhances the calming PNS, which slows the heart rate, lowers blood pressure, and repairs, restores, and promotes feelings of safety. The variability of the heart rate is a reflection of PNS activity and can be measured as an indication that the vagus nerve is firing, leading to a calming, resting, restorative state.

Breathing & Respiration

Breathing involves the movement of air in and out of the lungs, and respiration involves a gas exchange between the lungs and the blood. As the diaphragm and the chest muscles contract on inspiration, the diaphragm moves down, the ribs expand and oxygen moves into the lungs. On expiration, the diaphragm and chest muscles relax and carbon dioxide moves out of the body, into the atmosphere.

For the most part, control of the breath is automatic and involuntary. The respiratory center in the brain stem is responsible for breath rate control, and there are receptors in the aorta that detect changes in the blood to regulate the respiratory rate. For example, with exercise, carbon dioxide levels go up, and the receptors in the aorta stimulate the respiratory center to increase the respiratory rate, decrease carbon dioxide and increase oxygenation. However, if breathing is shallow and fast, as is common in the stress response, hyperventilation occurs, which lowers carbon dioxide too much, leading to dizziness, unease, and anxiety.

There are aspects of breathing that we control in a voluntary and conscious manner via the cortex of the brain. Speaking, singing, and playing wind instruments are good examples. Also, stress and emotional stimuli may induce accommodation of breathing as mentioned previously.

Pranayama

Pranayama (yogic breathing) involves the voluntary control of the breath, and is practiced widely in yoga and meditation, but is something that anyone can do. Slow Pranayama appears to shift the autonomic nervous system from the fight or flight sympathetic to the calming parasympathetic state and has been shown to positively affect immune function, hypertension, asthma, and stress-induced psychological disorders. Examples of Pranayama include:

  • Ujayi breath – Used during yoga poses, inhaling and exhaling through the nose while creating a slight constriction in the throat;
  • 3 part breath (Dirga) – Inhaling and expanding the belly, then the lower rib cage, then upper rib cage;
  • Alternate Nostril Breathing (Nadi Shodhana) – Exhaling then inhaling starting with the left side then exhaling and inhaling on the right;
  • Bellows Breath (Bhastrika) – Quick thrusts of the belly in on exhalation, which really works the diaphragm. The emphasis on the diaphragmatic breath is important because most people over-utilize chest muscles and don’t get adequate breath, thereby creating shallow breath and inadequate oxygenation.

Medical benefits of Pranayama

There are several studies that show the medical benefits of Pranayama. One study showed improvement in pulmonary function tests in patients with asthma and emphysema after practicing yoga and Pranayama for 45 min a day over the course of two months. Several studies have supported Bhastrika Pranayama in enhancing “parasympathetic tone.” Another study showed the benefits of Alternate Nostril Breathing in increasing parasympathetic tone by measuring heart rate variability and expiration-inhalation ratios. A pilot study with chemotherapy patients showed improvement in mood and sleep after Pranayama, and numerous other studies support the benefits of Pranayama in depression and anxiety.

In sum, Pranayama is accessible to all and can be used with meditation, or on its own, to stimulate the parasympathetic nervous system. This is something we all could use more of, leading us toward greater health and a sense of well-being.

References

C. Collins, “Yoga: Intuition, preventive medicine, and treatment,” Journal of Obstetric, Gynecologic, and Neonatal Nursing (1998): 27 (5) 563-568.

A. Dhruva, C. Miaskowski, D. Abrams, M. Acree, B. Cooper, S. Goodman, and F.M. Hecht, “Yoga breathing for cancer chemotherapy-associated symptoms and quality of life: results of a pilot randomized controlled trial.” Journal of Alternative & Complementary Medicine (May 2012); 18(5):473-9. doi: 10.1089/acm.2011.0555. Epub 2012 Apr 23.

J. Gallego, E. Nsegbe, and E. Durand, “Learning in respiratory control,” Behavior Modification (2001): 25 (4) 495-512.T. Pramanik, H. Sharma, S. Mishra, A. Mishra, R. Prajapati, and S. Singh, “Immediate Effect of slow pace bastrika pranayama on blood pressure and heart rate.” Journal of Alternative & Complementary Medicine (March 2009).

A. Guz, “Brain, breathing and breathlessness,” Respiration Physiology (1997): 109, 197-204.P. Sangupta “Health Impacts Of Yoga & Pranayama; a State of the Art Review,” International Journal of Preventative Medicine (July 2012) Vol. 3 Issue 7, p444.

R. Jerath, J.W. Edry, V.A. Barnes, and V. Jerath, “Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system,” Medical Hypothesis (2006): 67, 566-571.

G.K. Pal, S. Velkumary, and Madanmohan, “Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers,” Indian Journal of Medical Research (2004): 120, 115-121.

T. Ritz and W.T. Roth, “Behavioral intervention in asthma,” Behavior Modification (2003): 27 (5), 710-730.

R. Soni, K. Munish, K. Singh, and S. Singh, “Study of the effect of yoga training on diffusion capacity in chronic obstructive pulmonary disease patients: A controlled trial,”International Journal of Yoga (July 2012): 5(2):123-7. doi: 10.4103/0973-6131.98230.

R. Sovik, “The science of breathing – The yogic view,” Progress in Brain Research (2000): 122 (Chapter 34), 491-505.

J. Willmore and D. Costill, Physiology of Sport and Exercise, 3rd ed. (Champaign: Human Kinetics, 2004)

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

Be Prepared for Covid

Preparing for COVID-19 and Immune Boosting

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Experts are predicting that many of us in our communities will contract the COVID-19 virus at some point in the next year. So what can you do to prevent getting sick? What do you do if you get sick? Here is some specific guidance:

Prevention:

Please click this link for a complete list of ideas, supplements and herbs for preventing colds and flu. Remember, we’re still in the middle of the flu season!

Here are some other things you can do to be prepared:

  • Make sure you have a working thermometer
  • Have a 30-day supply of all prescription medications
  • If you have a history of asthma, make sure you have an unexpired inhaler
  • Have food in the house for two weeks including foods you like when you’re sick. Check out our e-book with nutrient-packed recipes.
  • Have Tylenol available to reduce fevers. Don’t use NSAIDS like Advil which have been linked to worsening symptoms
  • Nyquil, Dayquil, Mucinex are all helpful over the counter medications for symptom relief
  • Have a saline nasal spray like Ocean Spray to rinse out your nose
  • Consider a consultation with our acupuncturist/ Chinese herbalist Rebecca Berkson, L.Ac. to be prepared with herbal medicine for COVID-19

If you do get sick:

Remember, this is cold and flu season so every cough, sniffle, and sneeze is not COVID-19. We want to appropriately use emergency rooms so we do not overwhelm our medical system. In addition, we do not want you to be exposed to people with COVID-19.

The vast majority of people who will get sick with COVID-19 will have mild to moderate symptoms and will need to stay at home to recover. We are not sure how long after having the disease you are still contagious. The estimates from experts are between 10-37 days.

Over the years, our office has used a number of strategies to boost the immune system. The following are things that have been used for other viral infections and may be helpful for COVID-19.

These are strategies that might help to boost the immune system:

  • Wash your hands for at least 20 seconds, go to https://washyourlyrics.com/ to create a washing guide with your favorite song lyrics.
  • Stay hydrated, drink at least ½ of body weight (in ounces), for example, if you weigh 130 lbs, your daily water intake should be about 65 oz.
  • Get plenty of sleep (7-9 hours), put your electronic devices to sleep at least one hour before you go to bed
  • Take a multivitamin that contains zinc, selenium, and vitamin C.
  • Relax and breathe! Relaxation and meditation can boost the immune system.
  • Please don’t watch the news all day long!!
  • Limit processed sugar consumption, as it weakens the immune system. Choose fresh fruits over desserts and ice cream.
  • Exercise, take a walk outside. Maximize your vitamin D exposure and absorption in the morning hours and take a vitamin D supplement if you’re deficient.
  • Talk to your doctor about Vitamin IVs
  • Cook with plenty of garlic, onion, fresh or dried herbs (especially oregano, thyme, and rosemary), and coconut oil, as well as foods rich in antioxidants.
  • Talk to your doctor, herbalist or nutritionist about supplements.

COVID-19 is a novel illness and we do not have any data showing evidence of protection or treatment with any supplement. There have been studies showing effectiveness on other coronaviruses, such as SARS. Some of these are listed below. Please make an appointment with your doctor, nutritionist, or acupuncturist/herbalist to personalize for your needs.

  • Monolaurin: 1800-2400 mg per day
  • Bioflavanoids / Quercetin
  • Vitamin C, oral: 3g per day
  • IV Vitamin C: requires a physician’s order
  • N-Acetyl Cysteine (NAC): 100 mg
  • Vitamin D: 2,000-5,000 IU per day
  • Zinc: 25-35 mg
  • Garlic supplement: Allicin 400-500 mg
  • Selenium: 200 mcg
  • Chinese herbal medicine, requires an appointment

If you are having difficulty finding these supplements in stores, food as medicine is the best way to get them in their most natural and absorbable form.

Click here for a reference guide on food sources for a variety of immune-boosting nutrients.

We are working hard to stay updated on the most current information in order to provide you with the best care. The Kaplan Center family is here for you as we go through these challenging times together. Please contact our office if you have any questions (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

SPECIAL REPORT
Understanding Post-COVID Syndrome

Understanding Post-Covid Syndrome