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Food & Mood; These Dietary Recommendations are Positively Uplifting!

Food and Mood – These Dietary Recommendations are Positively Uplifting!

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The connection between nutrition and your physical health is unequivocal. Excessive sugar consumption can lead to obesity and is also linked to inflammation and other chronic diseases such as diabetes; a high intake of unhealthy trans-fats increases your risk of future cardiac events; deficiencies in essential vitamins can accelerate cellular degeneration, thereby heightening your susceptibility to cancers and other serious illnesses. While these connections may appear simplified, their validity is well-supported by scientific evidence.

Yet despite the growing body of research illustrating the connection between a nutritious diet and enhanced mood and cognitive function, your dietary habits are often disregarded as a factor contributing to your emotional distress.

Research is increasingly confirming that inflammation of the central nervous system is a key factor in many chronic conditions, including mental health disorders such as anxiety, depression, and more severe disorders such as Major Depressive Disorder. Eating foods that are high in sugar and saturated fats can elevate inflammatory markers in your body and impact mental health by exacerbating anxiety, depression, and mood fluctuations. Dietary changes aimed at reducing inflammation and oxidative stress, as well as enhancing the gut microbiome — crucial for nervous system development and function — can substantially enhance your mental well-being.

If you would like to discuss strategies on how to improve your nutritional intake to optimize your mental and overall health, please give us a call today at 703-532-5892. We use a functional medicine approach to treatment; our goal is to treat the “whole you” so that all areas of your health are improved.

In the meantime, as the old saying goes, “you are what you eat,” so with your emotional wellbeing in mind, here are some dietary tips on how you can improve your mood and mental health.

1. Incorporate more foods rich in B-vitamins (B12, B6, Folate). B-vitamins are involved in a number of important processes in the brain: they support cellular energy production, proper functioning of the nervous system, red blood cell formation, DNA formation, and the regulation of hormones. Studies show that deficiencies in certain B vitamins can result in an increased risk of depression.

Foods rich in B vitamins include beans, lentils, raw spinach, asparagus, romaine lettuce, broccoli, avocado, fish, shellfish & eggs.
 
2. Talk to us about supplements. Even if you think you have a relatively healthy diet, supplements can provide additional support to your immune system and lower your risk of developing a host of inflammatory conditions, including depression.

Vitamin D (serotonin synthesis), vitamin C, magnesium (stress support), vitamin E (mood regulation), CoQ10, glutathione, and Omega-3 are additional examples of supplements with clinical applications in depression, anxiety and other mental health disorders.
 
3. Eat foods that provide gut support. One of the many neurotransmitters used by the brain is serotonin. Among its many functions, serotonin is involved in regulating mood. We now know that as much as 95% of serotonin is produced in the intestines so maintaining the integrity of your gut microbiome with a proper balance of good and bad bacteria will help keep the production of serotonin in balance as well.

Regularly eating foods like fermented vegetables, sauerkraut, miso, and bone broth will keep your gut microbiome stocked with good bacteria.
 
4. Eat high protein foods at every meal to support neurotransmitter production. Your body produces neurotransmitters by utilizing nutrients in the food you eat, primarily amino acids. For example, serotonin is a byproduct of the amino acid tryptophan; noradrenaline is made from the amino acid tyrosine, which is also converted to dopamine. Serotonin, noradrenaline (aka norepinephrine) and dopamine belong to a group of neurotransmitters called monoamines that play a major role in mood & cognitive function.

High protein foods like raw nuts, cold water fish, beans, and eggs, consumed on a regular basis, will ensure that your body is getting enough of the building blocks it needs to produce these important chemical messengers that will keep your mood stabilized.
 
5. When snacking, always balance carbs with fats and protein. Keeping your carbohydrate and protein intake in balance will help stabilize mood and mental clarity and while avoiding the peaks and valleys of blood sugar levels that can also lead to other serious conditions like insulin resistance and pre-diabetes.

What does a complete protein and carb combination look like? Try combinations like: hummus with celery, bell peppers and/or carrots; apple, pear, or banana with almond butter (or any nut butter); sunflower seeds and raisins.

Read: Snack on This!
 
6. Saffron and turmeric may support people with anxiety & depression. Foods with turmeric and saffron have for ages been eaten for medicinal support. A study published in Journal of Affective Disorders, reported that a treatment of curcumin (the active ingredient in turmeric) and saffron were effective at easing anxiety and depressive symptoms in people with major depressive disorder.

The anti-inflammatory and antioxidant properties in turmeric and saffron help calm inflammation. Add them to your foods for flavor and anti-inflammatory benefits.

While more severe mental health conditions may necessitate treatments such as psychotherapy and medication, especially if your emotional well-being poses a risk of harm to yourself or others, your diet remains as an effective healing resource. When complemented by other strategies that address inflammation, such as exercise, meditation, and stress-reduction techniques, the result can be a brighter and more positive perspective on your life.

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:

Gorbachev D, Markina E, Chigareva O, Gradinar A, Borisova N, Syunyakov T. Dietary Patterns as Modifiable Risk Factors for Depression: a Narrative Review. Psychiatr Danub. 2023 Oct;35(Suppl 2):423-431. PMID: 37800271.

Ma Q, Xing C, Long W, Wang HY, Liu Q, Wang RF. Impact of microbiota on central nervous system and neurological diseases: the gut-brain axis. J Neuroinflammation. 2019 Mar 1;16(1):53. doi: 10.1186/s12974-019-1434-3. PMID: 30823925; PMCID: PMC6397457.

Marx W, Moseley G, Berk M, Jacka F. Nutritional psychiatry: the present state of the evidence. Proc Nutr Soc. 2017 Nov;76(4):427-436. doi: 10.1017/S0029665117002026. Epub 2017 Sep 25. PMID: 28942748.

Petridou ET, Kousoulis AA, Michelakos T, Papathoma P, Dessypris N, Papadopoulos FC, Stefanadis C. Folate and B12 serum levels in association with depression in the aged: a systematic review and meta-analysis. Aging Ment Health. 2016 Sep;20(9):965-73. doi: 10.1080/13607863.2015.1049115. Epub 2015 Jun 8. PMID: 26055921.

Elizabeth Lipski, Digestive Wellness: How to Strengthen the Immune System and Prevent Disease through Healthy Digestion, 3rd ed. (New York: McGraw-Hill, 2004)

Roth W, Zadeh K, Vekariya R, Ge Y, Mohamadzadeh M. Tryptophan Metabolism and Gut-Brain Homeostasis. Int J Mol Sci. 2021 Mar 15;22(6):2973. doi: 10.3390/ijms22062973. PMID: 33804088; PMCID: PMC8000752.

Lopresti AL, Drummond PD. Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study. J Affect Disord. 2017 Jan 1;207:188-196. doi: 10.1016/j.jad.2016.09.047. Epub 2016 Oct 1. PMID: 27723543.

Natural Solutions for Cleaning Your Produce

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Whether you buy organic or not, taking some time to properly clean your produce is an important part of any wellness plan that shouldn’t be overlooked.

Eating a rainbow of colors is one of the best ways to ensure you’re getting the necessary vitamins and nutrients to nurture your immune system. But remember, you’re not the first person to handle that apple you’re about to take a bite out of! Because it travels through many hands and has passed through many environments, all produce is a host for bacteria, and unless you’re buying organic, pesticides too.

Take for example the E.coli outbreaks in the United States over the last several years. These outbreaks are caused by infected romaine lettuce and responsible for causing illnesses across multiple states. This may be an extreme, but it illustrates the point — just because you don’t see it, doesn’t mean it’s not there.

Additionally, tomatoes, cucumbers, apples, bell peppers, and many other fruits and vegetables are covered with wax to protect from spoilage and to maintain hydration. But given a choice, is it something you want to eat? Likely not…

Our healthcare providers want to work with you to help you make positive lifestyle modifications that will benefit of your mind, body, and soul. Wellness is about making good choices and establishing good habits. If you are looking to improve your overall wellness, please give us a call today, 703-532-4892, to schedule an appointment with one of our experts.

The good news is that you DO have a choice! Bypassing a good wash leaves you susceptible to a wide range of bacteria and unwanted substances. Removing pesticides and de-waxing your fruits and vegetables is a fairly simple process and always recommended. It’s particularly important for berries and lettuces, even if they are organic, as they are a good host for powerful super bacteria.

We recommend the following two methods that use natural solutions to properly remove wax, pesticides, and harmful microbes before use (best to do this as soon as you unpack your groceries).

  • To de-wax & clean most fruits and vegetables:

    Place the produce in a container filled with baking soda and water, approx. 1 tsp per 2 cups of water, covering them completely and letting it soak for at least 20 minutes. The baking soda will remove the wax on the outer skin and, more importantly, has been shown to be effective in removing pesticides. You can follow this up with a solution of ¼ cup of 3% hydrogen peroxide and water (again, just covering the produce) to remove bacteria. The hydrogen peroxide is a powerful anti-microbial that will help remove bacteria from the surface of the produce and also helps in removing pesticides.

  • For produce such as leafy greens and berries*:

    Cover the produce in a solution of  ½ cup of 3% hydrogen peroxide and water for 20 minutes & rinse with filtered or spring water.

*Berries typically spoil faster after washing, so this process is best done right before eating.

Although this may seem like a time-consuming process the benefits are far-reaching. Once the habit is created it will become second nature and you’ll feel great about being proactive in your health.

We are here for you, and we want to help.

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

Nutrition and Long COVID

Nutrition and Long COVID

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Long-COVID or post-COVID syndrome is a wide range of new or persisting symptoms that COVID-19 sufferers continue to experience even after recovering from a COVID-19 infection. According to the Centers for Disease Control (CDC), long-COVID symptoms can last for weeks or even months.

It is estimated that somewhere between 10-30% of patients develop long-COVID syndrome. Unfortunately, no formal treatment for long-COVID exists. This has made managing long-COVID a difficult and sometimes lonely experience for many sufferers. With few guidelines on the treatment of long-COVID, it is important to consider some of the effects that our lifestyle choices may have on long-COVID symptoms. One such area is the dietary choices that we make.

Long-COVID with nutrition

There is some evidence to suggest that adoption of a plant-based diet leads to reduced intake of inflammatory mediators and higher consumption of phytonutrients that reduce the inflammation in the body and help facilitate health and healing. Addressing some aspects of our diet can help to tackle long-COVID associated inflammation.

Nutrients that support the immune system

Some recent studies have highlighted the benefits of a healthy plant-based diet in fighting underlying conditions linked to poor COVID-19 outcomes. A plant-based diet consists of the following components

  • Minimally processed foods
  • Variety of colorful vegetables and fruits
  • Whole grains, and legumes
  • Exclusion of all animal products (such as red meat, poultry, fish, and dairy)
  • Nuts, seeds
  • High fiber foods

Plant-based diets are abundant in fiber, antioxidants, and phytochemicals. They are also free of cholesterol and low in saturated fat and pro-inflammatory animal-derived molecules.

How nutrients can help

The specific benefits of some food items in a plant-based diet were pointed out in the study above. They include:

  • Fiber – fiber may be associated with deeper, more restorative sleep and lowers bad cholesterol.
  • Antioxidants and polyphenols – Naturally-occurring dietary polyphenols exhibit antidepressant activity. This is important for some COVID patients.
  • Polyunsaturated fats – Eating more polyunsaturated fats and less saturated fats could potentially improve long-COVID-related sleep disorders

Evidence on nutrition and long-COVID

A recent population study that was carried out in 2021 highlights some potential benefits of following a plant-based diet. The study was conducted in six countries and found that adopting a plant-based dietary pattern was associated with 73% lower odds of moderate-to-severe COVID-19-like illness. In contrast, those individuals following “low carbohydrate, high protein diets” had substantially greater odds of moderate-to-severe COVID-19.

Although formal evidence of an association between diet and COVID-19 is still new, the evidence to date points to a potentially significant link between COVID-19 and our dietary patterns.

Management of long-COVID

At Kaplan Center, our goal is to treat long-COVID by taking a holistic, whole-body approach. That includes the use of new and emerging research and treatment that might produce better outcomes for patients. Dietary habits may be part of that approach and we may suggest this alongside other treatment options when dealing with long-COVID.

This article was published in March, 2022 and updated in March 2024.

 

Long-COVID Recovery Services

If you are experiencing symptoms beyond six weeks of being diagnosed with COVID-19, learn more about our Long-COVID Recovery Services to regain your strength, energy, and vitality. Click here for more information.

Special Report: Understanding Long-COVID Syndrome

In this Special Report, we cover:

  • What is Long-COVID Syndrome?
  • Common symptoms of Long-COVID Syndrome
  • Underlying Infection that Kickstarts a Multisystem Chronic Illness
  • Teaming up with Cutting Edge Researchers
  • Digging Even Deeper to Find Total Recovery
  • The Kaplan Center Approach

 

References

Long Covid Household Pulse Survey

Kim H, Rebholz CM, Hegde S, et al. Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries. BMJ Nutrition, Prevention & Health 2021;bmjnph-2021-000272. doi: 10.1136/bmjnph-2021-000272

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.

RECIPE eBOOK:

Recipes for Good Health

Recipes for Good Health

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LessStressedLifePodcast_FI

LISTEN NOW: Depression, Sleep Issues, and Chronic Pain

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Dr. Gary Kaplan was a recent guest on the Less Stressed Life Podcast with Christa Biegler, RD.

In this episode, Dr. Kaplan and Christa discuss all things infections, immune system, and inflammation. They take a deep dive into everything from depression to fibromyalgia, give insight into how all of these chronic problems manifest, and how to potentially help them get better.

Discussion highlights:

  • What drives the inflammatory process
  • What are strategies for down-regulating microglial activation?
  • What products can you use for pain, depression, & sleep?
  • What is neuroinflammation
  • Unhealthy gut equals unhealthy brain
  • What is long COVID?
  • Surprising facts of social isolation
  • Why it’s important to look at adverse events during childhood
  • Sleep and its effect on the brain

Praise for Dr. Kaplan’s book – Why You Are Still Sick: How Infections Can Break Your Immune System & How You Can Recover

“Gary Kaplan is not only a pioneer in his field, he’s a badass who is changing the face of medicine. This book holds everything I wish I knew twenty years ago about autoimmunity. It’s an incredible resource for anyone with chronic pain and illness. It will bring hope and health to so many people.”

– Dave Asprey, founder, Bulletproof 360

 

 

 

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/

 

 

hummus and veggies

Snack On This!

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Smart snacking means keeping your carbohydrate and protein intake in balance. It will not only maintain your energy level throughout the day, but will also help stabilize mood and mental clarity. Need some ideas? Here are some of our favorite snack combinations!

TIP: Keep carbs to 15g per snack maximum.

Complete Protein & Carbohydrate Snacks

  • Hummus and celery, bell peppers, and/or carrots
  • Avocado “boat” with quinoa (just split the avocado in half and fill it with pre-cooked quinoa, season with any dressing or spices you like)
  • Apple, pear or banana with almond butter (or any nut butter)
  • Sunflower seeds and raisins
  • Plain organic yogurt with nuts and 2 teaspoons of pure maple syrup or honey
  • Baked potato or sweet potato wedges with organic chicken sausage
  • Dried fruit with nuts (make sure to only eat a small fist size portion or ¼ cup)
  • Smoothie with any fruit, greens (kale or spinach), hemp or almond milk and Great Lakes Collagen or Sunwarrior protein powder
  • Plantain Chips with guacamole and hard boiled egg
  • Rice crackers, or Mary’s Crackers, with hummus
  • Chia Pudding – see recipe below!

We are here for you, and we want to help.

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

Recipe for Chia Seed Pudding

stablize_blood_sugar_with_a_healthy_diet

7 Benefits of Stable Blood Sugar

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Diabetes is a chronic medical condition characterized by high blood sugar levels as a result of your body’s inability to properly regulate insulin, the hormone responsible for controlling glucose levels. Diabetes is best managed with a proper diet, lifestyle changes, and in some cases, the use of medication such as insulin or oral hypoglycemic agents.

If you have Type 1 diabetes, your body does not produce insulin on its own. If you have Type 2 diabetes, your body doesn’t produce enough insulin or the cells become resistant to insulin’s effects. In both cases, this dysregulation of insulin levels can lead to periods of high and sometimes low blood sugar levels. This can negatively impact the body so maintaining stable blood sugar levels is essential for your overall health and well-being.

Kaplan Center’s approach to managing diabetes addresses all of the root causes that are driving your condition. In contrast to conventional medicine, our functional medicine approach emphasizes prevention through lifestyle and dietary modifications and promotes overall health and wellness. Please give us a call today, we can help.

Here are seven benefits of having a stable blood sugar

1 – Enhanced energy levels

When your blood sugar level is stable, your body can efficiently convert glucose into energy. This means you will be provided with a steady and constant energy supply throughout the day and reduce the amount of fatigue or sluggishness that you experience.

2 – Better weight management

It is important that you maintain a stable and healthy body weight with diabetes and having a stable blood sugar level can help. When your blood sugar remains steady, you’re less likely to experience intense hunger or cravings that can lead to overeating or making unhealthy food choices.

3 – Increased focus and concentration

Blood sugar imbalances can affect cognitive function, leading to difficulties in concentration and focus. In fact, Alzheimer’s disease, dementia, and cognitive impairment are now being dubbed by researchers as Type 3 Diabetes due to the strong link between insulin resistance and cognitive decline/impairment. Interestingly, this could also help explain why dementia patients always crave sweet things.

Because the brain is the most energy-demanding organ and uses one-half of all sugar (energy) in the body, stable blood sugar will not only help promote better brain function and improve mental clarity but will also help lower your risk of developing Alzheimer’s disease and dementia.

For more information on insulin resistance, its relationship with cognitive function, and strategies on how to stabilize your blood sugar, you can read the following articles by Dr. Lisa Lilienfield, “Pre-diabetes: Are You at Risk?” and “Addressing the Fear of Cognitive Decline & How to Be Proactive.”

4 – A reduction in the number of diabetes-related complications

Consistently high blood sugar levels are associated with long-term damage to various organs including the eyes, kidneys, heart, and nerves. By maintaining a stable blood sugar, your risk of these complications is reduced. This is important because the complications can be serious; complications include macular degeneration of the eyes, reduced kidney function, or issues affecting your nerves.

5 – Improved mood and mental well-being

Fluctuating blood sugar levels can lead to mood swings, irritability, and even anxiety. One study found that greater glycemic variability may be associated with a lower quality of life and negative moods. So, by maintaining stable blood sugar, you promote better emotional balance and overall mental well-being.

6 – Improved cardiovascular health

High blood sugar levels can damage your blood vessels and increase your risk of cardiovascular diseases such as heart attacks and strokes. A stable blood sugar can help you maintain a healthier cardiovascular system which reduces your risk of many life-threatening cardiovascular issues and heart disease.

7 – Enhanced overall health

Stable blood sugar levels can positively impact various aspects of your health such as supporting your immune function. This boosts your body’s ability to fight off infections and illnesses more effectively. Additionally, stable blood sugar is known to contribute to better sleep quality, hormonal balance, and overall longevity.

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://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317401/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246646/

Living An Anti-Inflammatory Lifestyle

LISTEN NOW: Living an Anti-Inflammatory Lifestyle with Dr. Gary Kaplan

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Uncover the complexities of inflammation in this informative episode of Wild Health Podcast featuring Dr. Mike Stone and special guest Dr. Gary Kaplan, DO.

In this episode, “Living an Anti-Inflammatory Lifestyle”, you’ll learn about:

  • practical interventions aimed at combating inflammation.
  • effective lifestyle adjustments and avenues for testing.
  • the role of narcolepsy, sleep apnea, and the role of meditation in sleep quality – and how they are all linked to inflammation.
  • the connection between nutrition and inflammation and actionable steps to identify inflammation-inducing foods
  • how supplementation can address inflammation head-on.
  • the profound influence of inflammation on brain function.
  • inflammations impact on the mind.

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

Managing AFib Symptoms

How to Improve AFib Symptoms

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Nutrition and other lifestyle modifications can have a meaningful influence on your Afib symptoms.

AFib, atrial fibrillation, is a form of arrhythmia (irregular heartbeat) that involves the upper chambers of the heart (atria). When the upper chambers are out of sync with the bottom chambers (ventricles) a person will experience an irregular heartbeat. AFib is the most common type of arrhythmia, affecting approximately 2.5 million adults in the United States, and unfortunately, that number is expected to rise.

Causes and Symptoms

Within the tissue of the heart, there is an electrical system that controls how the heart pumps. Most commonly, AFib is a result of damage to the heart tissue which may be caused by a condition like high blood pressure, obesity, type 2 diabetes, or an existing heart condition. It may also be caused by infection, aging, or genetics.

Between 10-40% of people with AFib are asymptomatic (“silent AFib”), but those who are symptomatic may experience any of the following:

  • Fluttering heart or palpitations
  • Shortness of breath
  • Fatigue
  • Chest pain
  • Low blood pressure
  • Dizziness

Untreated AFib can lead to an increased risk of blood clots, stroke, and heart failure or may even complicate other health conditions; therefore, it’s extremely important to have a discussion with your provider if you are experiencing symptoms or believe you may have AFib.

Suggested Lifestyle Modifications to Lower Risk of AFib

If you have been diagnosed with Atrial Fibrillation, management may involve medicine or, when necessary, a medical procedure called ablation; however, living a healthy life with AFib will always require lifestyle changes.

Nutrition

Research confirms that a healthy diet can reduce AFib symptoms:

  • A study published in Nutrients in 2022 showed that people who ate a Mediterranean diet had lower rates of AFib. Heavy on nuts, fruits, vegetables, fish, and extra virgin olive oil, the
    Mediterranean diet is rich in phytochemicals, antioxidants, and healthy fats, all of which help lower overall inflammation and keep the immune system strong.
  • Excessive sodium can increase blood pressure, a known trigger for AFib. If you’re accustomed to eating processed, frozen, or take-out foods – all of which are very high in sodium – you’re likely to consume far more than the daily recommended amount of 2300 mg. Modifying your diet by cutting out high-sodium foods will have a profound effect on your overall health.
  • Despite what we’ve learned about the cardio-protective effects of alcohol, patients with AFib will benefit by limiting or omitting alcohol consumption altogether. A 2021 study found that for
    people who have been diagnosed with AFib, even one drink can increase the odds of an episode by twofold; the more alcohol consumed, the greater the risk increased.

Obesity

Obesity is a known risk factor for AFib; the good news is that it can be improved by weight loss. A study in the J American College of Cardiology found that sustained weight loss can improve AFib symptoms six-fold in patients who lost more than 10% of their body weight.

If you are having difficulty losing weight, consider working with a nutritionist or healthcare provider who can implement a personalized nutrition program to help you safely and effectively reach your goals.

Sleep apnea

There is a strong association between obstructive and central sleep apnea and Atrial Fibrillation. Sleep apnea can add an inordinate amount of stress on the body, including the cardiovascular system. A 2021 study found that people with sleep apnea are 2-4 times more likely to develop AFib. If you have sleep apnea talk to your provider about treatments to help you manage symptoms, which may include lifestyle changes, acupuncture, a customized mouthpiece, or CPAP machine. This is especially important if you have been diagnosed with AFib. This study also showed that patients who underwent ablation to improve AFib symptoms had greater success (i.e. less symptom recurrence) if their sleep apnea was previously treated.

Smoking

Much like alcohol, nicotine is a stimulant that can increase heart rate and blood pressure. A 2018 review of research found that cigarette smokers have a 32% increased risk of developing AFib compared to non-smokers, but that quitting can lower that risk. Studies that look at e-cigarettes are not as plentiful yet, but preliminary research confirms an association; this 2022 study found that e-cigarette aerosols can increase arrhythmia in mice. A long-standing smoking habit can be hard to break, but it’s never too late to quit and the benefits make it well worth the effort.

Bottom line

Your heart is too important to ignore. Living a long, active, and healthy life with AFib is possible with the risk-factor modifications mentioned above. If you feel overwhelmed by the changes you need to make, consider working with a healthcare professional who can help you set goals that are realistic and achievable; your heart will thank you.

We are here for you, and we want to help.

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