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Health Benefits of Vitamin D

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Though there is an abundance of research on the health benefits of Vitamin D, some estimate that up to 50% of certain populations in the US may have lower than advisable levels in the body. Furthermore, there is no consensus on the definition of what constitutes a deficiency, making analysis of the scale of the problem more difficult.

Mechanisms of Vitamin D

Vitamin D receptors are present in nearly every tissue and cell in the body, making it essential in maintaining many of the body’s physiological functions. At a minimum, it maintains bone health by helping the body to absorb calcium, keeping bones healthy and strong. A deficiency over a prolonged period of time can lead to a loss in bone density and a higher likelihood of fractures and falls as a person ages.

We also know that adequate Vitamin D levels can lower the risk of developing heart disease. Research shows an inverse relationship between Vitamin D and C Reactive Protein (CRP), which is a marker associated with heart disease (the higher the CRP levels, the higher the risk of heart disease). Higher CRP levels are also indicative of other inflammatory illnesses in the body.

Vitamin D is essential for the normal and healthy functioning of the immune system. When adequate levels are not maintained, the microglia – the immune cells of the Central Nervous System that initiate temporary inflammatory responses to attack foreign invading organisms – are unable to function optimally. Subsequently, people with low levels of Vitamin D are at higher risk of developing a host of inflammatory conditions such as Arthritis, Multiple Sclerosis, Diabetes, migraines, Depression, Fibromyalgia, and various forms of cancer.

Vitamin D Intake

Vitamin D can be obtained in the following ways:

  1. Exposure to sunlight. Vitamin D3 is produced when bare skin is exposed to UV rays. Factors such as sunscreen use and geographic location can affect a person’s Vitamin D level. Experts say that approximately 5-10 minutes per day without sunscreen, 2-3 times a week,
  2. Food. While there are not too many foods that naturally contain Vitamin D, good sources include fatty fish such as tuna, salmon, sardines, and mackerel. It can also be found in eggs (specifically the yolks) and in liver.
  3. Nutritional supplements. Taking a daily supplement is an easy and effective way to maintain adequate levels in the body. However, because Vitamin D is fat-soluble, it is harder for your body to eliminate it if levels get too high. Therefore, make sure to talk to your physician about the dosage that’s best for you. Make sure also to only use supplements from a reliable manufacturer given that supplements are not FDA regulated.

    4.  

How much is enough?

Vitamin D is a fat-soluble vitamin, which means that it is stored by the body in fat tissue and remains on reserve for future use. This also means, of course, that it is possible to reach toxic levels if too much is taken.

The Institutes of Medicine (IOM) recommends supplementation of up to 600 IUs per day, and up to 800 IUs per day for those over 70 years old. The IOM also suggests, however, that a person may need a much larger dose depending on his/ her state of health.

These are general recommendations – the only way to determine appropriate dosage is by having serum levels measured by asking your doctor to order a “Vit. D 25-OH-D” test (also called Vit. D 25, Hydroxy). This is the best test to accurately determine if you have adequate levels of Vitamin D in your body.

Serum levels are considered normal in the 30-100ng/ml range, but when the goal is optimal health, maintaining a level of 50-70ng/ml is ideal.

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 Colds And Flu

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Flu season starts as early as October and can last through April. For this reason, we recommend that you get vaccinated against the flu if you haven’t done so already. We recommend that you wait a minimum of 2 weeks before getting any other vaccine. Or if you have just received another vaccine, wait 2 weeks before getting the flu shot.

Many may get a cold during the winter months, and for the majority of cold-sufferers, rest, fluids, and over-the-counter medications are enough to help them recover. But winter sickness can mean something more serious for the 3-11% of US residents that come down with the flu each season, with approximately 200,000 hospitalizations attributed annually to flu-related complications.

Basic Flu Prevention Recommendations

In addition to getting a flu shot, there are other precautions that you can take to lower your risk of contracting the flu or to shorten the duration of any respiratory illness.

Dr. Kaplan offers the following basic flu-prevention steps:

  1. Get a preservative-free flu shot. (We recommend that you wait a minimum of 2 weeks before getting any other vaccine. Or if you have just received another vaccine, wait 2 weeks before getting the flu shot.)
  2. Wash your hands often and thoroughly.
  3. Keep unwashed hands away from your mouth and eyes.
  4. Use a friendly cleaner to wipe down doorknobs, phones, your mouse, and keyboards.
  5. Get plenty of sleep (7-9 hours is optimal for most).
  6. Drink plenty of fluids – water is needed for your body to clear toxins and helps to thin secretions.
  7. Make wise nutritional choices, including limiting your consumption of alcohol, refined carbohydrates, and sugar, all of which lower immune system functioning.
  8. Exercise regularly, preferably outdoors. Exercise is great for an immune system boost.
  9. Take some deep breaths and meditate, it can boost your immune system significantly.
  10. Talk to your provider about whether periodic vitamin IV’s would be right for you.

Homeopathic Remedies and Supplements

Homeopathic remedies and supplements can be very effective in preventing flu infection, & they can be used in combination with other remedies. We have found the following products to be particularly useful in helping to prevent colds & flu. Please check with your provider to see which ones may be right for you.

  • Take 5000 IU’s of Vitamin D3 daily. Have your Vitamin D-25-Hydroxy level checked every 3 months and aim for a level between 50 – 80.
  • Oscillococcinum – ½ a tube a week through the flu season (October – April).
  • Monolaurin – 2 pills twice a day through the flu season.
  • Probiotics– Increase the intake of probiotics. 70-80% of your immune system cells are found in the gut. Certain probiotic strains have been shown to reduce the risk of acquiring common cold infections so take a high-quality probiotic or better yet, include fermented foods in your diet. Ask your provider how to start to include these in your diet or supplement regimen.
  • Take a high-quality multivitamin.

Many of the supplements above are available to buy from our online store. We offer the highest quality supplements from manufacturers that have been vetted. Consumers should always buy supplements from a trusted source as they are not regulated by the FDA. 

Treatment Strategies If You Do Get Sick

At the first sign of winter respiratory problems, there are several products you can take on your own to minimize the seriousness of an infection, including influenza. We’ve listed several below with general instructions.

Please note: if you are sure you have the flu, we usually recommend taking Tamiflu, a prescribed, antiviral medication that the Centers for Disease Control has determined is effective in treating flu. This medication must be started within the first 48 hours of experiencing flu-like symptoms. For personal guidance as to whether this would be helpful in treating your symptoms, please call our office. In any event, if you get sick with a fever of 100.5 degrees or more, please call the office at 703-532-4892, so we can give you our immediate personal assistance.

If you are already taking medication for another medical condition, you should check with your provider before taking any of the remedies described below. We also do not recommend that anyone take all of these products simultaneously, so ask your provider which combination of products would benefit you most.

Herbal Remedies:

Dispel Invasion – Take at the first sign of infection (sore throat, sneezing, fever, chills, or joint pain). Recommended dose: Take 6-8 drops in warm water every 4-6 hours for the first 1-2 days. If taking pill form, take 2 pills 3x/day for 5 days. Patients with Lupus, MS, rheumatoid arthritis, or other autoimmune diseases should not take this herbal product.

Sambucol – This product boosts the immune system and supports the respiratory tract. In addition to tablets, Sambucol is available as a cough syrup. Dosage: Take as directed by product packaging.

Monolaurin – This supplement can be taken both as a preventative and treatment method because of its ability to strengthen the immune system and fight infections. Dosage: As a treatment method, take 3 pills, 3x/day or as directed by your provider.

Homeopathic Remedies:

Oscillococcinum – Take at the first signs of flu to alleviate symptoms and shorten the duration of your illness. It will not make you drowsy, and it has no known drug interactions. Recommended dosage for acute illness: Take 1/2 tube 3 times/day for the first 3-5 days of the flu.

Umcka – Strengthens the immune system and is pleasant tasting and safe for children. Dosage: Take 6-7 drops in water every 3 hrs, but do not take for more than 5 day in a row. Patients with Lupus, MS, rheumatoid arthritis, or other autoimmune diseases should not take this product. NOTE: Do not take Dispel Invasion & Umcka simultaneously.

Supplements:

Zinc Lozenges – There is strong evidence that zinc in lozenge form reduces the severity of symptoms of the common cold. Recommended dose: Dissolve in mouth, 3-4 times daily.

Vitamin C – A powerful immune system booster that you can take as soon as you suspect you are coming down with a respiratory illness. Dosage: Take 3000 mg./day during symptoms. People who are prone to nausea should look for a buffered Vitamin C as it is more gentle on the gut and will not cause an upset stomach. For others, we recommend liposomal Vitamin C, which is better absorbed by the body.

There’s a lot you can do to minimize your risk of flu or respiratory illness but prevention from infection isn’t guaranteed. Therefore, if you do develop flu-like symptoms this winter, make sure to see your provider right away to discuss the most effective treatment options available.

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.

Questions? Give Us a Call!

703-532-4892 x2

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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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. 

  1. 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

Breast Cancer Awareness

Minimizing Breast Cancer Risk

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According to the American Cancer Society, about 276,480 new cases of invasive breast cancer will be diagnosed in women in 2020. A further 2,620 new cases of invasive breast cancer are expected to be diagnosed in men.

The causes of cancer are complex; genetics and our environment can play a large role. So while there is no sure way to prevent it, the tests, supplements, and lifestyle recommendations outlined below, along with the guidance of a trusted physician, can help minimize your risk.

Lifestyle Choices in Minimizing Cancer Risk

Lifestyle can play a very important role in minimizing your risk of cancer. I highly recommend the book, Keeping aBreast, by Dr. Khalid Mahmud, which offers the following suggestions for maintaining an optimal lifestyle (some of these also appear in well-regarded studies).

  • Nutrition: Good nutrition and targeted supplementation can help to reduce cancer risk. A low-glycemic diet that includes lean protein and more than 5 daily servings of vegetables is recommended. (See below for some of the best cancer-fighting foods and supplements.)
  • Exercise: Exercise programs emphasizing an increase in lean muscle mass offer benefits twofold by decreasing inflammation which in turn lowers cancer risk. On the other hand, an excess of fat in the body can increase levels of estrogen which increases the risk of breast cancer. One should aim for a BMI (body mass index) of 25.
  • Red Wine: Drinking red wine in moderation (less than 3 small glasses, 5 ounces each, per week) can reduce free radicals that damage DNA.
  • It’s important to note that drinking in excess and smoking increase the presence of free radicals, and interfere with the body’s ability to repair potential cancer cells.

Risk Assessment Tests

There are currently many tests available to assess the risk of breast cancer – for the purpose of this article I have chosen 3 to mention:

    1. Estrogen-Metabolism Assessment: This valuable tool evaluates how your body metabolizes and processes estrogen. Certain types of estrogen metabolites may increase the risk and worsen the prognosis of breast cancer. Testing the levels of these metabolites in your blood or urine can help determine whether lifestyle changes, such as diet and exercise, are warranted in reducing the level of unhealthy estrogens in the body.
    2. BRCA Gene Testing for Women and Men with a Strong Family History of Cancer: Certain gene mutations can indicate that some women and men have a higher risk of developing breast and ovarian cancers. Those who have inherited the harmful BRCA gene mutation are about five times more likely to develop breast cancer in their lifetimes than if they were without it. Also, certain ethnic and geographic populations, such as Ashkenazi Jews, Norwegians, Dutch and Icelandic people have a higher prevalence of BRCA 1 and 2 mutations. Knowing whether or not you carry the mutation can help you understand your personal risk of developing breast or ovarian cancer as well as passing it on to children.
      While the BRCA gene mutation is the most common mutation associated with breast cancer, over the past few years other gene mutations have been identified. If there is a strong family history of cancers, genetic counseling would be advised.  
    3. DUTCH (Dried Urine Test for Comprehensive Hormones) test: The DUTCH test is an advanced hormone test that can help identify symptoms of hormonal imbalances. DUTCH testing can help patients manage risk, based on their unique hormonal profile.

Cancer-risk testing, although not yet perfect, is highly recommended, especially if you have a family history of the disease. Taking these tests can also help your doctor proactively tailor your care, depending on any medical predispositions.

Eat More Cancer-Fighting Foods

Click Here to Download the Infographic: Cancer Fighting Foods & Supplements PDF

Consider Seeking an Integrative Medical Practitioner

A board-certified physician with experience in functional medicine can work with you to safely tailor a vitamin and supplement plan based on your personal test results and health concerns.

If you are concerned about breast cancer, our doctors at The Kaplan Center for Integrative Medicine can work with you to tailor a scientifically-based program designed to lower the risk of cancer, while also helping you enjoy a healthy and active life.

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

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

Additional References:

[1] Brew, C.T., Aronchik, I., et al. 2009. “Indole-3-carbinol inhibits MDA-MB-231 breast cancer cell motility and induces stress fibers and focal adhesion formation by activation of Rho kinase activity.” International Journal of Cancer, May 15;124(10):2294-302.
[2] Simonpoulos, A.P. 2002. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomed Pharmacother, Oct; 56(8):365-79.
[3] Dietrich, M., Traber, M.G., et al. 2006. “Does gamma-tocopherol play a role in the primary prevention of heart disease and cancer? A review.” Journal of the American College of Nutrition, Aug;25(4):292-9.
[4] Garland, C.F., Gorham, E.D., et al. 2009. “Vitamin D for cancer prevention; global perspective.” Annals of Epidemiology, Jul;19(7):468-83
[5] Rosanoff, A., Weaver, C.M., et al. 2012. “Suboptimal magnesium status in the United States: Are the health consequences underestimated?” Nutrition Review, Mar; 70(3): 153-64.
[6] Chen, P., Li, C., Li, X., Li, J., Chu, R., and Wang, H. 2014. “Higher dietary folate reduces breast cancer risk.” British Journal of Cancer, 110(9):2327-38.

Updated: September 24, 2018.

Be Prepared for Covid

Preparing for COVID-19 and Immune Boosting

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

Prevention:

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

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

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

If you do get sick:

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

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

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

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

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

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

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

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

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

We are working hard to stay updated on the most current information in order to provide you with the best care. The Kaplan Center family is here for you as we go through these challenging times together. Please contact our office if you have any questions (703)532-4892.

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

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

SPECIAL REPORT
Understanding Post-COVID Syndrome

Understanding Post-Covid Syndrome