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5 Healthy Foods That Are Even More Nutritious When Paired Together

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

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

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

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

1. Bananas & Greek yogurt

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

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

2. Spinach with garbanzo beans & red bell peppers

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

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

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3. Vegetables & olive oil

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

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

4. Green tea & lemon

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

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

5. Dark chocolate & apples

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

The Bottom Line:

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

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

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

Do you…

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

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

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

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

spinach-anti-inflammatory-diet

11 Food Rules For The Ultimate Anti-Inflammatory Diet

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

6. Eat fish at least three times a week.

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

7. Use oils that contain healthy fats.

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

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

8. Eat healthy snacks twice a day.

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

9. Avoid processed foods and refined sugars.

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

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

10. Cut out trans fats.

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

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

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

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

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

Bon appétit!

 

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

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

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

 

Tips to Stay Healthy Through the Holidays

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The winter holiday season tends to be a high-risk time for potential weight gain and/or illness. A popular study from the New England Journal of Medicine showed that Americans gain about an average of 1 pound during the months of November-January, which isn’t surprising as these months coincide with elaborate feasts, holiday parties, cocktails, and an abundance of high fat, high sugar foods. Winter is also the prime of cold and flu season when temperatures are cooler and people spend more time indoors together, therefore increasing the chance of transmission of infections. Below are some of our top tips for staying healthy through the holidays.

Stay Hydrated

As a general rule we recommend aiming for ½ of your body weight in ounces of water per day. Drinking water can help curb your appetite so you don’t overeat and helps your skin look more radiant for photos. Bring your refillable water bottle with you when shopping and traveling and remember to alternate a glass of water between adult beverages to avoid dehydration.

Eat for immunity

Scan the buffet at parties for the veggies and fruits which contain vitamins and minerals that boost your immune system. Aim to fill half of your plate, which leaves less room for less healthier options.

Upgrade your favorites

Instead of avoiding those comfort foods try making them by swapping ingredients in the classic recipes to make them gluten free, with less or no sugar, or find a way to ditch the creams and heavy sauces.

Mindfully indulge

Intuitive eating is not about denying yourself of foods. Instead, make conscious choices and use all of your senses to truly savor your food; focus on smell, sight, touch, taste, and sound. Listen to your body’s feeling of fullness and satisfaction. Give yourself grace if you do overindulge a bit.

Eat before event or before shopping

You will be more likely to be drawn to high sugar, high fat, foods or over eat those foods at events if you show up hungry. Shopping on an empty stomach will lead you to be more tempted by those snacks at the checkout counter or by the smell of cinnamon at the mall so don’t go out on an empty tank.

Move your body

If can be challenging to find time between events or when traveling to stick to a good routine so you may need to find creative ways to stay active. Try walking after meals instead of plopping on the couch, or do an online workout video if you don’t have access to a gym. Take the stairs instead of escalators or elevators or park farther away from the door in the parking lots.

Prioritize sleep

Sleep deprivation can lead to increased cravings, mood and behavior changes, and less energy to fully enjoy the holiday festivities. Minimize alcohol consumption as it decreases the quality of your sleep and rest.

Take time for self-care

The holidays are notorious for increasing stress levels due to travel, family dynamics, financial burden, or expectations to make everything perfect. Between cleaning, cooking, and shopping do something that makes you happy and helps you to recharge. Take a nap, get a massage, or respectfully say no to things that cause you stress or anxiety.

Focus on what really matters

The holidays are about togetherness and quality time, not about the perfect present or cookies and treats. Find ways to create new healthy traditions – instead of baking cookies, make ornaments or start a new tradition like running in a Frosty 5K or volunteering at the food pantry.

Take your vitamins

Ward off infections and boost your immunity by taking the following supplements Vitamin D, Vitamin C w/Quercetin, Zinc, and NAC.

While our nutritional goals may be clear, the path to attaining them can sometimes be filled with obstacles. Whether you want to lose or gain weight, modify your diet due to an illness or condition, or simply eat smarter, a nutritionist can help you safely and confidently achieve those goals. If you would like to make an appointment, please call 703-532-4892, ext. 2. No doctor referral is needed. 

 

Dr. Gary Kaplan on Dirobi Health Show

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

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

Highlights –

Inflammation Nation

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

Post Covid “Cytokines”

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

Brain Care

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

The “Roll” of Nutrition

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

The Hypoallergenic Diet

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

Sleep Apnea

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

 

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

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

 

woman talking to physician about prediabetes

Pre-diabetes: Are You at Risk?

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Approximately 37 million people in the United States have diabetes. Over the last decade, statistics show that the diabetes incidence rate (new cases diagnosed) has trended downward. In 2009, approximately nine out of 1,000 adults were diagnosed; in 2019 that rate declined to just under six. Statistics also show that there are more adults living with diabetes (diabetes prevalence) than a decade ago. This may be due to better detection and management of the condition.

These statistics are encouraging, but as the eighth leading cause of death in the United States, we must continue to be vigilant in identifying the risk factors.

Pre-diabetes is a condition where blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. It affects over 96 million adults in the U.S. – that’s 38% of the U.S. adult population! Caused by a condition known as insulin resistance, an abnormal response to glucose regulation, pre-diabetes increases your risk of developing type 2 diabetes, as well as other conditions such as heart disease and stroke.

While the incidence rate of pre-diabetes has remained relatively steady since 2005, there has been a significant increase in the percentage of adults aware that they had the condition. This is good news in that in many cases pre-diabetes CAN be prevented or even reversed, and knowing you have it is key. Dietary modifications and lifestyle changes are the most effective ways to return blood glucose levels to a normal range.

What are some of the contributing factors?

Sugar:

The average American consumes 152 pounds of sugar and 146 pounds of flour per year. Could this have a correlation with diabetes? Yes! Waistlines are increasing because the sugars and refined grains that we consume increase insulin levels causing belly fat (or visceral fat) to accumulate around the organs. Insulin resistance then causes the elevation of blood sugar which increases that person’s risk of developing other serious health conditions, such as heart disease, stroke, cancer, diabetic eye disease, neuropathy, and kidney disease.

There are several ways to diagnose obesity and determine if one has visceral fat accumulation. A person’s BMI, or body mass index, is one measurement to take into consideration. BMI is a measure of body fat based on height and weight, and while it does not consider lean muscle mass, the measurement is still useful, with a recommended BMI of 25 or less. Waist circumference is another important indicator. Men should aim to keep their waistline circumference under 40 inches, and women should aim for 35 inches or less, with a waist-to-hip ratio (waist circumference divided by hip circumference) of less than 0.8. This reading in particular can be helpful in detecting those we call “skinny fat” – these people look thin but have a potbelly. All of these measurements taken together are good indicators of insulin resistance. The ultimate testing however includes glucose tolerance testing (fasting blood sugar and insulin levels) and/or hemoglobin A1C, which is a blood test that provides information about a person’s average levels of blood glucose over the past 3 months.

Something else to keep in mind is that all calories are not the same. A soda which has approximately 45 grams of sugar and 150 calories, causes a spike in insulin, whereas an apple and handful of almonds with the same amount of calories, does not. A 2007 study reported in the American Journal of Clinical Nutrition, demonstrated that certain types of carbohydrates, such as wheat and potatoes, up-regulated the genes for diabetes and inflammation in the abdominal subcutaneous fat, as compared to other carbohydrates like rye and corn, even though the caloric value was the same.

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Sleep:

Sleep deprivation also increases insulin resistance. One study showed that adolescents who slept less than 8 hours per night had an increase in central fat and insulin resistance. Another study recently reported that for every 30 minutes of weekday sleep “debt” the risk of obesity and insulin resistance increased by 18% and 41 % respectively over a year.

Exercise:

Besides lowering the consumption of sugar and flour and improving sleep, what else can we do to improve glucose control? Research is strongly supporting all types of exercise like walking, running, biking, and swimming for the regulation of blood sugar. Weight-training in particular increases lean muscle mass and metabolism long-term and increases a specific type of muscle (white muscle) that has been shown to lower blood sugar.

Digestive health:

Newer studies show that there is a link between the microorganisms living in your digestive system, central obesity, visceral fat, and insulin resistance. Taking a prebiotic (dietary fiber that feeds the good bacteria) and consuming foods like kefir, yogurt, sauerkraut, and supplements with probiotics, may help reduce insulin resistance.

Here is a summary of some of my recommendations:

  1. Reduce sugars and processed foods, and lower or eliminate wheat products. Avoid at all costs high-fructose corn syrup which has a strong link to insulin resistance. Eat more of a plant-based diet, grass-fed meats, and fish that are high in Omega 3’s, like wild-caught salmon. Be aware if you have a food sensitivity to gluten or dairy as these are highly inflammatory and can add to visceral fat.
  2. Get an activity monitor and aim for 10,000 steps per day. This is a goal, but any amount of extra steps that you can take each day towards this goal can make a difference. Consider getting a personal trainer to help you with a weight-training program, or take a yoga class at least once to twice a week or practice at home.
  3. Create a comfortable sleep routine and climate, and make good sleep a priority. If sleep is poor, then ask your doctor for a sleep study to rule out sleep apnea.
  4. Take a daily probiotic and switch them around every few months. Consider a prebiotic as well, but know that a good plant-based diet feeds your good bacteria too.
  5. Take a few moments to practice deep breathing and meditation. Start a gratitude journal and write down something every day. This lowers stress hormones like cortisol, and thus lowers insulin resistance.
  6. Get your vitamin-D checked and supplement as needed. Take 2 grams of Omega 3’s per day if you don’t consume fish regularly. Other supplements that help reduce insulin resistance include chromium and alpha-lipoic acid and magnesium.

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

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

What I Know About Healing Chronic Pain From 37 Years Of Treating Patients

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There are over 50 million adults in the United States living with some form of chronic pain. The impact of chronic pain on people’s lives is enormous; unfortunately, despite modern medical advances we’re still not that great at treating it.

We may be unsuccessful in treating chronic pain because the way we’ve thought about where it comes from is all wrong. Research demonstrates that chronic pain is frequently a symptom of inflammation in the brain. Finding a cure requires that we identify and treat all the things that are causing the brain to remain in an inflamed state.

Here are seven things you need to do to effectively to deal with your chronic pain:

1. Get a real diagnosis.

Chronic pain, in and of itself, is not a diagnosis. It’s a symptom of injury or illness, and even more specifically, it’s a symptom of inflammation. For example, over the course of 37 years of practicing family medicine and treating patients suffering from chronic pain, the worst case of acute shoulder pain I have ever seen was in a man who was having a heart attack.

I also have seen patients complain of chronic lower back pain, when their underlying problem was actually Crohn’s disease (an autoimmune disease that causes digestive problems).

Similarly, chronic migraine headaches may be a symptom of a food allergy. When this is the case, eliminating the offending foods can be a straightforward solution.

Today, we are seeing more and more people experiencing pain symptoms as a result of a previous COVID-19 infection. Long-COVID Syndrome symptoms often mimic the pain symptoms of fibromyalgia, ME/CFS and POTS.

Getting the right diagnosis requires a comprehensive history by a physician who can connect the dots. Frequently, what you think is the beginning of your pain problem is not its actually cause.

Bottom line: you must know what to treat if you have any hope of finding a cure.

2. Get tested for sleep disorders and get enough rest.

If you’re getting seven or more hours of sleep per night, but you still feel exhausted all the time, you may have sleep apnea. Sleep apnea is a condition that means that while you’re sleeping you periodically stop breathing. During these intervals, your brain is deprived of oxygen, which causes inflammation of the neural tissue in the brain. Sleep apnea affects approximately 5% of Americans and it has been estimated that as many as 85% of people with this condition have not been diagnosed.

The inflammation caused by sleep apnea can cause or contribute to joint pain, migraine headaches, abdominal pain, and other chronic pain conditions. Ask your doctor about getting tested for sleep apnea or other sleep disorders. Sleep well and you’ll find you have more energy and less pain.

3. Eat an anti-inflammatory diet.

To eliminate the dietary causes of chronic pain, I usually recommend that patients limit their food intake to rice, fish, chicken, and fresh fruits and vegetables for a period of six weeks. While this food plan doesn’t eliminate every possible allergen, it does eliminate the major offenders, such as gluten, milk and milk products, refined sugar, processed foods, nuts and eggs.

When you eat, notice if certain foods cause you to experience an adverse reaction such as a stuffy nose, fatigue, headache, bloating, or gas. By eliminating the foods that create inflammation in your brain and body, you’ll find that your pain decreases and your physical energy and mental clarity increase.

4. Meditate.

Studies show that regular meditation improves brain function and can help the brain recover from inflammatory damage. Regular meditation also has been shown to improve our ability to tolerate and recover from stress. Meditate for 20 to 30 minutes a day and see if you notice a difference.

5. Make time for manual therapy.

Hands-on therapies such as Osteopathic Manipulative Medicine (OMM), physical therapy, massage, and chiropractic therapy can help relieve, and in some cases, completely resolve chronic musculoskeletal pain.

Whatever the pain’s origin — whether its disease, traumatic injury or overuse, or emotional stress — bodywork can help stimulate healthy blood flow into damaged muscles, tendons, and connective tissue, thereby relieving musculoskeletal pain and tension and stimulating the body’s own ability to heal itself.

In fact, manual therapy is so effective in unlocking the emotional stress and trauma stored in our bodies that I often also recommend working with a psychotherapist who can help you process these issues.

6. Take nutritional supplements that are right for you.

There are supplements on the market that can help address generalized inflammation and joint pain. Supplements are also a great way to strengthen your immune system and help keep you healthy. However, before you start taking any new product, make sure you are buying from a trusted supplier; the U.S. Food & Drug Administration does not regulate the manufacture and marketing of supplements as they do with prescription medication.

Talk with your doctor about the medications and other supplements you are already taking before starting a new supplement because some products can cause drug interactions. 

7. Practice gratitude.

Although this is sometimes a lot to ask of people whose lives have been devastated by chronic pain, the cultivation of gratitude for family and friends and the other gifts in our lives helps make us more trusting, altruistic, resilient, and just plain happier. It also allows us to live each day more fully.

I recommend keeping a gratitude diary and listing five things for which you are grateful each day. Other gratitude exercises include visualizing and writing about your future, best possible self; putting your gratitude into action by writing a thank-you note or visiting a person to whom you owe a debt of gratitude. Spending time each day contemplating the things for which you are grateful is likely to help reduce not only your stress level but also your experience of physical pain.

Good luck on your healing journey!

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

10_ways_to_get_good_nights_sleep

Are You Dying For A Good Night’s Sleep?

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It is estimated that over 70 million people suffer from a chronic sleep disorder in the United States, impacting not only the individual struggling to get a good night’s sleep but potentially all of us. It is conservatively estimated that more than 91,000 car accidents resulting in 800 deaths and 51,000 injuries each year are the result of driver fatigue.

And here’s another thought that might keep you up at night

One of the most common medical responses to helping you sleep may actually be putting your health at risk. About 4% of U.S. adults use a prescription sleeping aid in any given month. Yet taking as few as 18 sleeping pills a year increases your risk of dying 3.6 fold compared to people not using them. Those who take a prescription sleeping medication more than 132 nights a year have a 6.6-fold increase of death and a 35% increased risk of developing cancer.

A better response?

Individualized treatment to discern the underlying cause of sleep loss.

Sleep deprivation is the most common sleep disorder.

Newborns need as much as 18 hours a day, while teenagers — the most notoriously sleep-deprived group — require nine to 10 hours. Adults should have between seven and eight hours a night of restful sleep, yet a 2013 Gallup poll found that as many as 40% of Americans get only six hours or less of sleep a night.

Sleep deprivation can exhibit as insomnia, taking longer than 20 minutes to fall asleep, multiple awakenings during the night with difficulty returning to sleep, early wakening, and shortened sleep due to demands of work or school. Whatever the cause, its long-term consequences on your health and well-being are the same.

In the short term, your mental performance and reaction time when chronically sleep-deprived are the equivalent of being drunk. And like the inebriated, the chronically sleep-deprived do not recognize the extent of their impairment. 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, potentially leading to an increase in heart disease, stroke, obesity, chronic pain, ADD, depression, and anxiety. The problem is also bidirectional; conditions such as chronic pain, depression, and heart disease can cause sleep disturbance, which then worsens the underlying condition.

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So how sleepy are you?

If you think you may be suffering from sleep apnea or another type of sleep disorder, don’t put off seeking help. Being this tired is a potential danger to your own health as well as the health of others. One way to quickly assess your level of daytime sleepiness is the Epworth Sleepiness Scale. It takes about a minute to complete the test and should be part of any medical exam when someone is complaining of fatigue. A score of 10 or higher is suggestive of a significant sleep issue.  At the Kaplan Center, we also utilize WatchPAT ONE, a recyclable Home Sleep Apnea Test (HSAT) to help us detect sleep apnea as well as providing markers for quality of sleep.

Here are some steps you can take right now to improve the length and quality of your sleep:

  1. Go to your room! Try to tuck in and rise around the same time each day.
  2. Move it! Regular exercise improves sleep and regular sleep improves exercise performance. The regular practice of yoga, especially in older adults, has been shown to improve the duration and quality of sleep.
  3. Cut caffeine. If you have a sleep problem, minimize or eliminate your caffeine consumption. Caffeine in all forms — tea, chocolate, energy drink or pill — disrupts sleep.
  4. Eat more fish. Eating fatty fish, salmon, and tuna appears to not only lower your risk of heart disease but also betters your sleep.
  5. Eat at regular intervals. When and how much we eat, as well as the types of foods we eat, impact our internal clock, called our circadian rhythm. While we are just beginning to understand the relationship between food and internal clocks, it is clear that the two are related and the consequences of eating at irregular intervals are obesity and increased risk for disease, in addition to disruption of your sleep.
  6. Cooldown to sleep sound. People may have trouble falling asleep because they have trouble cooling down their core temperature, which reaches its maximum typically around 3 pm. A warm room will exacerbate the problem. Temperatures above 75 degrees and below 54 degrees Fahrenheit can disrupt sleep. So what is ideal for sleep? The consensus is that a room temperature between 65 and 68 degrees is probably ideal; this will vary among individuals.
  7. Go dark. Light is a major factor that regulates our sleep-wake cycle. Light exposure at night not only disrupts our sleep but also increases our risk for obesity, high blood pressure, and possibly breast cancer in women.
  8. Keep it quiet. Any amount of noise starting at 30 to 40 decibels, a level between a whisper and a quiet conversation, begins to impact sleep quality. That said, people generally find the sounds of their usual environment relaxing. Sound can also be used to help with sleep. One study looking at patients suffering from a generalized pain syndrome called fibromyalgia found that music embedded with a specific sound frequency called Delta wave that pulsated between .25 to 4 Hertz improved the quality of patients’ sleep and decreased their pain symptoms.
  9. Meditate. Numerous studies demonstrate that the regular practice of meditation can improve the quality of sleep, as well as help in the treatment of anxiety disorders, depression, and chronic pain.
  10. Sample supplements. Some supplements that might help in getting a good night’s sleep include 5-HTP and melatonin. The FDA does not regulate supplements, so be careful that the supplement you purchase actually contains the substance and the amount of the substance stated on the label. Also, supplements are drugs and can have side effects and interactions with other medications. If you are taking medications on a regular basis, please check with your physician before taking any supplements.

For more information on identifying & treating sleep disorders 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

Note: This post was originally published in August 2014 and has been reviewed and updated for accuracy. 

Minimizing Exposure to Pesticides on Produce

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Several of our favorite fruits and vegetables made an unwanted appearance on Environmental Working Group’s (EWG) Dirty Dozen™ list yet again this year. Strawberries, spinach, apples, kale, and nectarines top the list, but you’ll find many more summertime favorites and lunchbox staples on it as well. If you’ve been trying to eat a rainbow of colors to improve your nutrition these fruits and veggies should be a welcome addition but finding them on EWG’s Dirty Dozen™ may have some of you saying, “no thanks”.

EWG’s Dirty Dozen™ is a shopper’s guide that ranks pesticide contamination of some of the most popular fruits and vegetables sold in the United States. According to EWG’s website, “the guide is based on test results by the Department of Agriculture and the Food and Drug Administration of around 45,000 samples of produce.” Their analysis finds that approximately 70% of non-organic produce carry pesticide residue even after they have been prepared to eat (i.e., peeling, scrubbing, rinsing).

Much like a produce PSA, the intent behind EWG’s list is simple: to provide you, the consumer, an educational tool that empowers you to make the most informed decisions for your health. EWG recommends that consumers choose to buy the organic versions of the Dirty Dozen™ whenever possible to the conventionally grown counterparts with the goal of lowering exposure to pesticides – and we agree.

Pesticides are toxins that over time can accumulate and have a poisonous effect on our physical and mental health. As toxins penetrate the blood-brain barrier they are free to circulate throughout the body, including the brain and other organs. Health risks from an accumulation of toxins are wide-ranging but can lead to very serious health issues, including brain fog, cognitive decline, cardiovascular disease, hormone disruption, and some forms of cancer.

We understand that for a variety of reasons, especially now as food prices are rising, buying organic is not always possible, but there are ways to limit your exposure. When weighing options, a diet of plentiful fruits and vegetables outweigh the risk of pesticide exposure.

Tips to limit pesticide exposure in produce:

  1. Buy organic products that do not use harmful pesticides whenever possible. Local farmers’ markets and CSAs (Community Supported Agriculture) are also a great source of organic produce. To lower the cost of a CSA consider splitting the membership with a friend. When fresh produce is not necessary (i.e., for cooking) frozen organic produce is a great and more affordable alternative
  2. Refer to EWG’s Clean Fifteen™ for an alternative selection of fruits and vegetables with the lowest concentration of pesticides (even when they are grown conventionally).
  3. Before eating, wash your produce with this two-step method that uses natural solutions to properly remove pesticides as well as wax and harmful microbes.
  4. Grow your own! If you have the time and space, pick a few of your favorites and start a container garden or raised bed. Not only will you reap the benefits of harvesting your own organic produce, but you may find it helps with managing stress and overall mental health.

 

Looking for a new recipe? Download and browse some of our staff’s favorites in our Recipe eBook: https://kaplanclinic.com/resources/recipe-ebook/

improving_brain_fog

3 Steps to Improve Brain Fog

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

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

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

3 ways to improve symptoms:

1) Get regular aerobic exercise:

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

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

2) Eat smarter:

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

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

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

3) Don’t take your sleep for granted

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

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

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

Supplements May Be Helpful for COVID-19

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Those of us in the integrative medicine field have long seen the benefits of supplements and herbal medicine in healthcare.

COVID-19 is a novel virus, meaning it has never been seen before in nature. There is a lot that we don’t know about this virus, but there is a lot that we are learning as well. There have been studies done with supplements for other types of coronaviruses like SARS CoV. We also have research about the effects of supplements on the immune system suggesting that they may be helpful for upper respiratory infections in general.

Below is a list of several supplements along with a short discussion on research and clinical experience and references where you can read more on each topic. Please note: None of these have been proven as treatments for COVID-19, and none of the information should be taken as medical advice.

Dietary supplements are generally considered safe, but it’s important to review your medical history and current medications with a practitioner before starting. Please call (703) 532-4892 to make an appointment with your provider, nutritionist, or acupuncturist/herbalist. If you suspect you have any kind of infection, please make a telemedicine/ cloud appointment with your doctor.

Please remember that supplements are not regulated by the FDA and sometimes do not contain ingredients that they claim. At The Kaplan Center, we do extensive research to find the best companies with 3rd party testing to make sure you get the highest quality products. You can order your supplements directly through our online store at: https://store.kaplanclinic.com/

It is important to continue following guidelines from health departments and governments including frequently washing hands for 20 seconds, staying physically distant and socially innovative. When in public places like grocery stores, be sure to wear a mask.

ANTIOXIDANTS

Vitamin C

Vitamin C is long known for helping the immune system prevent colds and flu. It is important for the function of white blood cells to fight infections and the overall immune system.  High dose Vitamin C is being used by IV in several hospitals around the world including in New York. There is a small study that showed critically ill patients with COVID-19 who were given 1-6 g of Vitamin C either intravenous (IV) or oral decreased ventilation time by 25%.  There are other trials in progress to see if high dose Vitamin C can improve outcomes. Doses range in 12-24g administered by IV. At this time there is no evidence that taking Vitamin C orally will prevent or cure COVID-19. As a supplement, it is suggested to take 3g of Vitamin C per day. Talk to your doctor about if IVs would be right for you.

Glutathione/NAC

Glutathione is a powerful antioxidant in the body. It scavenges damaging free radicals and is involved in tissue repair and builds chemicals and proteins that are used for the immune system. N-Acetyl cysteine, or NAC, promotes the production of glutathione and is also used as a supplement. Studies in animal models of other viral infections have shown that NAC reduced the severity and duration of symptoms by increasing cellular defense and repair. NAC is taken in doses of 500-600mg. Glutathione can be taken orally 500mg or by IV 400-2400 mg with a doctor’s order.

Quercetin

Quercetin is a bioflavonoid found in a variety of fruits and vegetables. Laboratory and animal studies have shown that quercetin may inhibit a wide variety of viruses, including a coronavirus SARS CoV which is related to COVID-19. Quercetin supports antioxidant capacity and protects lung tissue. As a supplement is combined with Vitamin C, bromelain or sold as a single supplement. Recommendation is between 500mg-1000mg daily.

Food Sources: Leafy green vegetables, dill, peppers, apples, grapes, fennel leaf, red onion, oregano, chili pepper, green tea, and black tea.

ANTI-VIRAL PROPERTIES

Chinese Medicine

Computer analysis done in February of this year showed which drugs and natural compounds have the potential to inhibit COVID-19. Several Chinese herbs were shown to have the potential to interact with specific targets of SARS-CoV-2. These included Andrographis paniculate and Scutellaria baicalensis, two herbs that are commonly used in formulas for upper respiratory infections. This data is preliminary and does not meet the standards of evidence-based medicine.

Chinese herbal medicine is a complex system of medicine that is based on sequential diagnoses of signs and symptoms that change throughout the illness. It is personalized and a formula should be prescribed by an NCCAOM certified herbalist.

Monolaurin

Generally considered anti-viral, coconut oil contains lauric acid and the derivative monolaurin. It prevents the adherence of viruses to tissues by fluidizing the lipids and phospholipids in the envelope surrounding the virus that leads to the disintegration of viral particles and symptom improvement. Studies have not been conducted in humans on coronaviruses. Unrefined coconut oil contains the most lauric acid. Refined coconut oils and MCT oils contain very little. Supplementation of monolaurin is 1,200 -1,800 mg 2-3 times per day.

Biofilm Disruptors

Biofilm disruptors are enzymes that have the ability to weaken the virus by inactivating or fluidizing its outer layer, then exposing its viral content to the immune system. Biofilm disruptors are extensively studied for the treatment of bacterial infections, as most bacteria protect themselves within biofilms to hide away from antibacterial therapies. They slowly multiply until they form important colonies that then attack the body’s immune defense. An example of a biofilm disruptor is Lumbrokinase found in Buluoke, made from earthworms.

Probiotics

Are friendly bacteria that reside in the intestinal tract, they actively participate in the modulation of the immune system, synthesize vitamins, and aid digestion. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children. Food sources include fermented foods like sauerkraut, kefir, yogurt, kombucha, kimchi, natto, and tempeh.  We can’t overstate the importance of gut health and nutrition on the immune system. For that reason, look for an entire article on this subject in a future newsletter.

IMMUNE BOOSTERS

Zinc/Copper

Zinc may improve the chance of avoiding respiratory tract infections in the elderly and those who are zinc deficient and is shown to have strong anti-viral properties.  It is found in beef, crab, lobster, and smaller amounts in chicken, cheese, kidney beans, garbanzo beans, cashews, and almonds. Supplementation can be taken in a pill or lozenge, daily recommendation is between 30-60mg.

Copper is a trace mineral that is needed in small amounts. It also has immune-boosting properties. The problem with supplementation of trace minerals is that they compete for absorption, so it’s necessary to take about 8 mg of copper along with Zinc. Typically a multivitamin supplement contains a small amount of copper for this reason. Be sure to eat food sources like two squares of 80% dark chocolate!

Food Sources of Immune-Boosting Nutrients

Food sources of immune boosting Nutrients

DOWNLOAD THE INFOGRAPHIC

 

Vitamin D

Vitamin D is created in the body in response to sunlight. While vitamin D has not been studied for coronavirus, low Vitamin D levels have been linked to a higher risk of upper respiratory infections in general. Most people do not have optimal levels of Vitamin D, especially in the winter. Since it is not found in foods at doses needed, supplementation is recommended at 2,000-5,000 IU per day.

Melatonin

Melatonin is used as a sleep aid that also has antioxidant and anti-inflammatory properties. Melatonin also has been shown to have an inhibitory effect on NLRP3 inflammasomes, which COVID-19 stimulates to create a cytokine storm in the late stage of the disease. This compelling research suggests the potential for melatonin as adjuvant treatment for COVID-19 but more research is needed. Dosage is typically 5-20 mg at bedtime.

 

Sources/ Additional reading:

Vitamin C:
https://jintensivecare.biomedcentral.com/articles/10.1186/s40560-020-0432-y

NAC/Glutathione:
https://www.sciencedirect.com/science/article/pii/S0033062020300372?via%3Dihub

Quercetin:
https://www.tandfonline.com/doi/abs/10.1080/019021490927088?journalCode=ielu20&fbclid=IwAR1ZQN3xo9wHbqsp_53Fq57o4AEO19y0ChJWcph9QND9Fp8F8elkgysp11g&

Chinese herbs:
https://www.sciencedirect.com/science/article/pii/S2211383520302999

Monolaurin:
Seleem, D., Freitas-Blanco, V.S., Noguti, J., Zancope, B.R., Pardi, V., & Murata, R.M. (2018). In Vivo Antifungal Activity of Monolaurin against Candida albicans Biofilms. Biological & pharmaceutical bulletin., 41(8), 1299-1302. doi:10.1248/bpb.b18-00256
https://www.liebertpub.com/doi/abs/10.1089/act.2006.12.310?journalCode=act

Melatonin:
https://www.sciencedirect.com/science/article/pii/S0024320520303313?via%3Dihub
http://www.melatonin-research.net/index.php/MR/article/view/71

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