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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/

 

 

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

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

 

Healthy omega 3 fats

Build a Healthier Brain With Fat!

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We don’t usually associate increasing the amount of fat in our diets as a way to improve health, but when it comes to a particular type of fat, that’s exactly what the doctor ordered!

Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs), a type of essential fat involved in several metabolic processes, and they are a crucial component of good health.

Research shows omega-3 fatty acids reduce inflammation and may reduce the risk of chronic diseases such as heart disease, cancer, and arthritis – conditions that often have a high inflammatory process at their root. But most impressive is the research that confirms Omega-3’s benefits on the brain.

There are 11 different types of omega-3s, but the most well-known for their beneficial properties are Alpha-linoleic acid (ALA), Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).

Dietary sources of ALA, DHA, and EPA

The modern American diet is typically low in Omega-3 and high in Omega-6 fatty acids, another form of polyunsaturated fatty acid found in some vegetable oils (like corn, soybean, and cottonseed oils), nuts and seeds. Too much Omega-6 causes inflammation; therefore, avoiding processed foods that contain them is important. Interestingly, too much Omega-3 can also be bad; it’s all about keeping the ratio of Omega-3 to Omega-6 in check.

A well-balanced diet with natural sources of ALA, DHA, and EPA is fundamental to maintaining a healthy ratio that prevents inflammation and promotes long-term health.

DHA and EPA are found in fatty, cold-water fish, such as salmon, trout, cod liver, herring, mackerel, and sardines, as well as shellfish such as shrimp, oysters, clams, and scallops. Fish is the best source of Omega-3s as DHA and EPA are more bioavailable, meaning it is easier for the body to absorb it over ALA. Whenever possible, purchase wild-caught fish and check out SeafoodWatch.org to see which fish are lowest in mercury and other environmental toxins.

ALA comes from plants and is the most largely consumed form of Omega-3 in the typical American diet. It serves as an energy source for our cells and a small percent is converted into DHA and EPA. Dietary sources of ALA include flax seeds and flax oil, walnuts and walnut oil, chia seeds, pumpkin seeds, hemp seeds, and hemp oil, mustard oil, most leafy green vegetables, and tofu.

Some research is being done on algal oil, as it contains both DHA and EPA making it more bioavailable than other plant sources of Omega-3s. For vegans and vegetarians, this may be a promising alternative to fish oils. Some supplement brands have already started creating vegetarian EPA/DHA supplements from algal oil for those who prefer not to take fish oils.

Supplementation

When diets don’t meet the mark, supplementation may be recommended, but should always be done under the supervision of a doctor and dietitian for these reasons:

1) A doctor and/or a dietitian-nutritionist can monitor the ratio of Omega 3:6. Certain health conditions may benefit from additional Omega-3; in this case, proper dosage should be determined by a doctor.

2) When a diet is already rich in Omega-3, supplementation may throw a proper Omega 3:6 ratio off-balance and unintentionally cause inflammation.

3) There are some supplements of omega-3 that are actually inflammatory. Many retail brands of Omega-3 or fish oils come from sources of fish that are fed an atypical diet of corn and soy, which alters the composition of fatty acids in the fish oil. This can cause inflammation. As supplements do not require FDA approval, a dietitian or doctor can recommend a trusted brand.

Effects of Omega-3 Fatty Acids on the Brain

– Neuropsychiatric conditions: Research shows that Omega-3 fatty acids can be effective in treating depressive conditions, such as Major Depressive Disorder and bipolar disorder.

– Post-stroke & post-concussion: A study published in the Journal of American College of Nutrition found that giving DHA post-concussion helps in the repair and recovery from injury.

A 2015 study published in the Journal of Neuroimmunology found evidence that supported the clinical use of Omega-3 in treating “stroke and other acute neurological diseases” due, in part, to its anti-inflammatory and anti-apoptotic (prevention of cell death) properties.

– Neuropathic pain: Neuropathic pain, or pain due to damage of the peripheral or central nervous system, can cause debilitating pain for those affected.

A 2018 study found that patients with neuralgic pain who were treated with omega-3 fatty acids in conjunction with conventional medicine, reported more improvement in pain intensity and quality of life than those who received conventional medicine alone.

In 2010, a review of case studies found that patients with neuropathic pain who were treated with high doses of Omega-3 fish oil had “clinically significant pain reduction” and improved function.

– Migraines: Diets high in Omega-3 fatty acids have been found to lessen the frequency and occurrence of migraine headaches.

– Neurodegenerative disease: DHA is extremely important for brain development and function. Studies show that when DHA levels are low, the brain is more susceptible to degeneration.

Omega-3 fatty acids help scavenge free radicals (atoms, molecules, or ions with unpaired electrons) that attach inappropriately to tissue and damage it.

A study published in The FASEB Journal found that “omega-3 polyunsaturated fatty acids, which are found in fish oil, could improve the function of the glymphatic system, which facilitate the clearance of waste from the brain, and promote the clearance of metabolites including amyloid-β peptides, a primary culprit in Alzheimer’s disease.”

Studies also show that DHA supplementation can improve cognitive performance.

How much is enough?

Eating a Mediterranean diet with plenty of fruits, vegetables, whole grains, nuts, lean meat, and cold-water fish will help a person consume more Omega-3’s on a regular basis. Current literature advises that at least 2, 3.5 oz. portions of oily fish should be eaten weekly, but does this amount support long-term health?

Determining the correct intake of Omega-3 fatty acids depends on an individual’s age, the overall state of physical and mental health, and whether there is a history of trauma that suggests heightened inflammation. To find out the amount that is best for your unique condition, make sure to consult with your health care provider or schedule an appointment at the Kaplan Center.

 

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

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

This article was originally published on December 2016. It was reviewed and updated in June 2023.

Additional research:

Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids.
Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches: a randomized trial.
Association between serum long-chain omega-3 polyunsaturated fatty acids and cognitive performance in elderly men and women: The Kuopio Ischaemic Heart Disease Risk Factor Study
Omega-3 fatty acids and brain resistance to aging and stress: body of evidence and possible mechanisms.
Therapeutic use of omega-3 fatty acids in severe head trauma.

 

Chardonee Donald Nutritionist

Meet our nutritionist, Chardonée Donald, CHN, CNS, LDN

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Dear Kaplan Center Community,

I am very excited to introduce Chardonée Donald, CHN, CNS, LDN, as the newest member of our Kaplan Center team!

Chardonée is a Licensed Dietitian Nutritionist and Certified Nutrition Specialist®, credentialed by the American Nutrition Association® through its Board for Certification of Nutrition Specialists™.

In her own words, “I am passionate and duty bound to helping others achieve a healthier lifestyle through research, development, supplements, herbal remedies, education, and motivation.”

Chardonée’s approach to care is rooted in the firm belief that mind, body, spirit and emotions must all be considered in order to take those first steps towards wellness. Her own path to becoming a nutritionist began as a patient wanting to be heard, needing to be acknowledged, and searching for a proper diagnosis. Her experience gives her the opportunity to relate to our patients and provide exceptional care for them.

Please join me in warmly welcoming Chardonée to the Kaplan Center; she is a wonderful addition to our team! I also invite you to take a moment to view her full bio and read her letter to patients below.

With best wishes for your optimal health,

Dr. Gary Kaplan

Letter to Patients

Dear Patients,

Welcome! My name is Chardonée Donald, I am your friendly Board-Certified Nutrition Specialist, Licensed-Dietitian Nutritionist, and Certified Holistic Nutritionist. I am thrilled to be partnering and walking with you to better health! Here at the Kaplan Center for Integrative Medicine, I will be working with an incredible team to help understand who you are as an individual and medically through nutritional analysis.

My background in nutrition began by earning my bachelor’s degree in biomedical science and a minor in nutrition. I went on to obtain my certificate as a Certified Holistic Nutritionist to then to earning my Master of Science in human clinical nutrition. I became a nutrition intern and obtained my certification as a Board-Certified Nutrition Specialist™ (BCNS) from the American Nutrition Association®. I am also licensed in Maryland as a Licensed-Dietitian Nutritionist. Today, I am a 3rd year Ph.D. Candidate in the Functional and Integrative Nutrition program. I am also one of the doctorate level teaching assistants for the same program.

My approach to nutrition is a little different. I look at people with a “whole-body approach” through a combination of motivational interviewing, nutritional analysis, nutrition therapy, education, and lifestyle changes. This means I look at your life from birth to present age, your environment, and dive into questions some may have never asked you. Looking at your overall lifestyle, science, and what makes you, you. This is a “all hands-on deck” approach to your care. That means you, too, are a major part of the team and matter.

I believe that everyone has a purpose, a right to feel heard, a right to trust their healing team, and a right to truly heal. I am dedicated to educating you on your specific needs for your body to heal. My goal and hope is for you to become a “mini nutrition expert” and advocate for yourself.

When I am not investing in my patients, I am intentionally investing at home. I am a daughter, granddaughter, sister, aunt, newlywed Sickle Cell Warrior wife, “Bonus” mom, and a dog mom to beautiful mini-bernedoodle, Harmony.

I am so excited to be partnering with and supporting you on your healing journey!

With Gratitude and Health,

Chardonée Donald MS, CHN, CNS, LDN

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

Treating GERD with Natural Remedies

Natural Remedies for Treating GERD

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It is not uncommon to occasionally experience acid reflux, but when it occurs repeatedly you may have Gastrointestinal Reflux Disease (GERD). Treating GERD is important because over time stomach acids can cause damage to your esophagus, pharynx, or respiratory tract.

Causes

GERD is the condition in which stomach acid frequently leaks upward into the esophagus, usually the result of a relaxed lower esophageal sphincter (LES). The LES is a ring of muscle that relaxes to let food pass through, and tightens to keep it from flowing back upward. When the muscle is weakened or malfunctions, symptoms of GERD may start to appear.

Certain foods may aggravate symptoms, such as spicy, greasy, or fried foods, peppermint, citrus, dairy, tomatoes, grains containing gluten, as well as caffeine and alcohol. Medications such as non-steroidal anti-inflammatories (NSAIDs), birth control pills, and some heart medications may also aggravate the symptoms. NSAIDs can also lead to bleeding and ulceration in the stomach or small intestine. In some cases, GERD is a result of a hiatal hernia or a bacterial infection called Helicobacter Pylori.

For successful long-term results, it is essential to first pinpoint the root cause of your reflux.

Symptoms

The most common symptom of GERD is frequent heartburn, but other common symptoms include cough, hoarseness, sore throat, bad breath, wheezing, difficulty swallowing, and indigestion.

If your symptoms are persistent or severe, give us a call today at 703-532-4892 to make an appointment. Our providers can customize a holistic treatment plan to address not just your GERD symptoms, but any other underlying factors that are keeping you from feeling better


 

Treatment options for GERD

When GERD symptoms are mild, natural remedies can be a safe and effective option for managing GERD. Recommendations may include one or a combination of the following.

  1. Lifestyle modifications: Try to adjust your routine to eat smaller meals more frequently throughout the day. If possible, elevate your head while sleeping, and don’t eat too close to your bedtime so you have more time to digest your food before lying down. Lying on your left side when sleeping may also help with digestion.
  2. Dietary modifications: Nutritionally, start by eliminating inflammatory foods. Keeping a food diary may sound tedious, however, it is a great way to identify possible triggers. Once they are identified, dietary modifications can help reduce the severity of symptoms. Certain diets have also been found to be helpful as well – such as paleo and/or low FODMAP diets.
  3. Weight loss: Losing weight may improve, or for some, eliminate symptoms. Carrying extra weight can add pressure on your stomach which leads to stomach acids traveling to the esophagus.
  4. Quit smoking: If you are a smoker, stop smoking. Among the many other negative health effects, smoking weakens the esophageal sphincter which in turn increases acid reflux symptoms.
  5. Herbal remedies/nutritional supplements: There are a variety of herbal remedies and supplements that can ease GERD symptoms because of their anti-inflammatory and antioxidant capabilities as well as their ability to support the microbiome. Based on a patient’s health profile, we may recommend one of the following: DGL (deglycyrrhizinated licorice root), marshmallow root, slippery elm, aloe vera juice that has been fractionally distilled, digestive enzymes, ginger, Betain with HCL, magnesium, and turmeric, apple cider vinegar, chamomile tea, probiotics. (Check with your provider before taking any supplement.)
  6. Acupuncture: Acupuncture promotes relaxation, can improve gastrointestinal motility, and can restore balance to the microbiome.
  7. Meditation/relaxation practice: Perhaps the simplest change you can make is practicing meditation. Mindfulness-based Stress Reduction (MBSR) practice can help GERD symptoms by reducing stress and anxiety – both of which can aggravate symptoms.

 

Depending on how severe your GERD symptoms are, your provider may prescribe medication. Acid blockers may be necessary for severe gastritis, ulcer, or Barrett’s esophagus, which is a precancerous condition. However, prolonged use can lead to calcium and magnesium deficiency, and achlorhydria (absence of hydrochloride acid) leading to an overgrowth of bacteria in the small intestine (SIBO). This condition and H. Pylori are diagnosed by a breath test and both are treated with different antibiotics or supplements, like garlic and Candibactin. Research has also confirmed that the long-term use of certain types of acid blockers – PPIs – can increase the risk of a cardiac event and also increase the risk of dementia, so it’s extremely important to speak to your provider about the risks, benefits, and length of use.

If you have GERD, a holistic treatment plan that includes medication, lifestyle changes, and alternative therapies can provide significant relief from your symptoms. We can help. Please call us at 703-532-4892 to make an appointment.

References

https://www.sciencedirect.com/science/article/pii/S0254627215301515?via%3Dihub

https://www.sciencedirect.com/science/article/pii/S027153171931187X

https://pubmed.ncbi.nlm.nih.gov/33351048/

https://pubmed.ncbi.nlm.nih.gov/30864012/

https://pubmed.ncbi.nlm.nih.gov/35148031/

https://www.frontiersin.org/articles/10.3389/fcvm.2022.767987/full

Additional resources

For more information on how to treat acid reflux symptoms while staying heart healthy, click here.

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

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

This article was originally published in January 2016. It was reviewed and updated in December 2023.

How Much Fiber Do We Need

How Much Fiber Do We Need and Why It Matters

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Telling someone to eat more fiber is not very exciting. It may sound like a boring detail, one that could be forgotten quite quickly, but eating more fiber is one of the best things you can do for your health.

Researchers at Stanford University have discovered that bacteria in the gut (the good kind) like to feast on fiber. This keeps the good bacteria happy and by extension, they’re free to help make our gut healthier. Here are a few more things to know about fiber.

Why we need fiber

A high intake of fiber is associated with lower cholesterol and improved blood sugar control. Fiber can also lower your risk of:

  • Colorectal cancer
  • Gastrointestinal issues like diverticulitis, constipation, and hemorrhoids
  • Heart disease
  • High blood pressure
  • Type 2 diabetes

Because fiber also acts as a prebiotic, it serves as a food source for many strains of beneficial gut bacteria.

Additionally, research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low.

How much fiber do you need?

Nutrition experts say 25 grams of fiber a day is good for regulating digestion. Most Americans consume around 16 grams a day. This is a great start but it’s just short of where most people need to be.

The guideline of 25 grams is a general guide and does not take into account your medical history or history of any pre-existing digestive issues that you may have. For example, if you suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) that number may differ. In these cases, it’s important to speak to your health care provider or nutritionist about what amount of fiber they think is appropriate for you.

What foods are high in fiber?

Think about everyday foods that you can incorporate into your daily diet that already have a high amount of fiber. This will get you to your 25 grams much faster. High fiber foods include:

  • Fruits and Vegetables: Apples, avocados, bananas, berries
  • Carbohydrates: Potatoes, oats, and lentils
  • Legumes: Beans, peas, and lentils

For a more comprehensive list of high fiber foods, visit the Dietary Guidelines for Americans’ “Food Sources of Dietary Fiber”.

Taking fiber supplements

Although it is possible to take supplements that contain fiber, it’s always better to get your fiber directly from the source. Eating a well-balanced diet with some of the food items mentioned above is a much better way of getting your recommended fiber intake. Food is the best source of fiber.

Keep constipation away

If you frequently suffer from constipation or have hard stools, you might be low on fiber.  The consistency of your stools can be a good marker of short or long-term health. In the short term, hard stools might mean you’re dehydrated or probably not drinking enough water. In the long term, stools that are consistently difficult to pass might be a sign that you’re low in fiber. To help with regularity and stool consistency, try to reach that 25 grams of fiber daily.

Fiber and the microbiome

Eating a variety of high fiber foods is probably the best way of maintaining a healthy gut bacteria population. Research suggests that increased dietary fiber consumption can positively influence the diversity and population of the gut microbiome.

Fiber can help lower the risk of many common diseases and its role in the microbiome makes it a great food source to focus on. Where possible, try to increase your fiber intake. A little goes a long way in increasing your overall health.

References