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Tag Archive for: yoga

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Yoga for osteoporosis

Preventing & Treating Osteoporosis with Yoga, Resistance Training, Diet, & Medications

October 14, 2024/in Bone Health/by Lisa Lilienfield, MD

We often consider the frailty and disability associated with osteoporosis and osteopenia (bone loss that is not as severe as osteoporosis) as a normal part of aging. Medical research shows, however, that it’s not aging but inactivity that causes bones to weaken and easily break. Although medications may be necessary to treat severe osteoporotic conditions, the best preventative strategy is to engage in bone-strengthening exercises, like yoga and resistance training, and to make sure that you are getting the bone-healthy nutrition you need.

How Common Is Osteoporosis?

It is estimated that more than 53 million Americans either suffer from osteoporosis or are at high risk of developing the condition due to low bone density. In its early stages, the disease is likely to be painless or nearly painless, but as osteoporosis progresses and bones become brittle and break, the pain and disability can be severe. Many hip fractures occur when someone with osteoporosis falls. The complications associated with these fractures can require long-term nursing care or even lead to death.

In addition to osteoporosis, there are many other age-related health problems that increase one’s risk of falling, including poor balance and posture, poor vision, inner ear imbalances, a decline in proprioception (which helps us know where our body is in space), poor circulation and medications that can cause dizziness. Each of these problems, especially in combination with a decline in bone strength, increases the likelihood of fracturing a hip or vertebrae.

Additionally, research shows that bone mass is at its peak between 25-30 years old; once we hit that peak, bone rebuilding slows down and bone density can begin to decline. The earlier that you are proactive, the better, because the denser your bones are at their peak, the better the odds of postponing or even eliminating the onset of osteoporosis.

Risk Factors for Osteoporosis

The condition is usually seen in individuals over 50, but it can strike at any age, and there are factors that put you at higher risk, such as:

  • Being female
  • Low body weight
  • Lack of physical activity
  • A family history of osteoporosis
  • Early menopause without hormone replacement
  • Prior bone fractures
  • Chronic use of steroid medications
  • Smoking
  • Drinking alcohol excessively

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Prevention and Treatment

Yoga:

One of the safest preventative measures and treatments for osteoporosis and osteopenia is yoga. It’s something that anyone, any age, can do anywhere; the benefits are many and risks few if done correctly.

A pretty amazing study performed by Dr. Loren Fishman, Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City, showed that when individuals practiced yoga for merely 10 minutes per day over a two-year period, their bone density increased! How is this possible? In the 19th century, a German anatomist and surgeon, Julius Wolff, theorized that bone will adapt to the load which is placed on it, i.e., it becomes stronger to resist the load. The inverse is also true; as the load decreases, bone becomes weaker. This phenomenon is perhaps best demonstrated by what happens to astronauts in space, who without the force of gravity working on their bones, are at great risk for developing osteoporosis.

In holding yoga poses, tensile (stretching) force and isometric, compressive (weight-bearing) force stimulate the osteocytes (cells found in mature bone) to produce proteins and lay down new bone. Yoga produces both the stress of dynamic loading when moving into a pose and static loading by holding a pose. In addition, yoga stimulates the production of synovial fluid, which not only lubricates and nourishes the joints but also activates chondrocytes (the cells found in healthy cartilage) to lay down new cartilage. By engaging our muscles to both pull and push on the bone, yoga surpasses the bone-strengthening benefits of gravity. The benefits occur when you hold a pose for anywhere between 12 and 72 seconds. I suggest holding each pose long enough to take five to seven deep breaths (about 30 seconds).

Is “the pain worth the gain”? In his book, Yoga and Osteoporosis, Dr. Fishman quotes an ancient guru, who said, “At first, medicine can feel like heaven, but it eventually resembles poison; whereas yoga may feel like poison at first, but eventually it resembles heaven.”

Even if you already have osteoporosis, practicing yoga can be beneficial in strengthening muscle tissue and bone; however, certain joint movements should be modified or avoided altogether. Consequently, for these individuals, I highly recommend beginning with a customized, one-on-one session with a therapeutic yoga instructor.

Resistance Training:

Resistance training is a very effective tool in both maintaining and improving bone density for those who have osteoporosis or those who are at risk. Like yoga, resistance training works by applying stress to bones, stimulating the formation of new bone tissue.

As explained in this 2018 study, Effects of Resistance Exercise on Bone Health, “To stimulate the osteogenic effects for bone mass accretion, bone tissues must be exposed to mechanical load exceeding those experienced during daily living activities.” This means doing weight bearing exercises like lunges, squats or stair climbing and/or free weights, machines, or resistance band exercises at least once per week, but ideally twice (depending on your fitness level).

While there are plenty of tools online to start resistance training at home, the safest way to start is to work with a trainer. A trainer can introduce you to the safest exercises for your fitness level and create a personalized routine for you.

In addition to increasing bone tissue, resistance training also helps by increasing muscle mass which supports and protects our bones by improving balance and reducing the risk of falls, as well as improving posture and overall mobility.

A Healthy Diet:

To keep our bones strong, it’s also essential that we get enough of the following nutrients.

Vitamins:

  • Vitamin C: red and green peppers, citrus fruits, broccoli, strawberries, Brussels sprouts, pineapple
  • Vitamin D: fatty fishes like salmon, mackerel, tuna and sardines
  • Vitamin B6: chickpeas, tuna, chicken, banana, avocados
  • Vitamin B9/folate: beef liver, asparagus, Brussels sprouts, dark leafy greens, nuts, beans
  • Vitamin B12: clams, oysters, beef liver, eggs, poultry
  • Vitamin K: prunes, dark leafy greens

Minerals:

  • Calcium: dairy products
  • Magnesium: spinach, okra, tomatoes, sweet potatoes, prunes, beet greens
  • Zinc: nuts, seeds, whole grains
  • Manganese: whole grains, clams, oysters, mussels, nuts, legumes, coffee, tea
  • Copper: cashew nuts, crab, dark chocolate, potatoes, mushrooms, oysters, beef liver
  • Boron: coffee, potatoes, milk, apples, cider, legumes
  • Silicon: oats, beets, barley, soy, grains
  • Omega-3 fatty acids: salmon, flaxseed oil, chia seeds, walnuts, sardines, mackerel, canola oil

Nutritional Supplements:

Generally speaking, a diet rich in fruits, vegetables, mono- and poly-unsaturated fats, complex carbohydrates and lean meat (in moderation) will provide the majority of the vitamins and minerals you need. As we age, however, our individual dietary needs and our body’s ability to absorb vital nutrients may change. For this reason, if a patient’s risk factors for developing osteoporosis are high, I often recommend measuring the vitamin and mineral concentrations within his or her body so we can supplement any nutritional deficiencies.

In addition to the nutrients listed above, Strontium has recently been identified as a promising agent in promoting healthy bone maintenance. It has been labeled as a “dual-action bone agent” because of its ability to both decrease osteoclast activity (bone-destroying cells) and increase osteoblast activity (bone-forming cells). In the US, it available in the form of Strontium Citrate, and it has been found to be effective in promoting healthy bone mineralization, supporting healthy vertebrae composition and promoting healthy hip bones. Research studies have demonstrated that the supplement is well tolerated by patients and can be used as an effective alternative to osteoporosis medications.

Medications:

Bisphosphonates, such as Fosamax, Actonel, Boniva, and Reclast, are the usual “go-to” medications for treating osteoporosis because of their effectiveness in reducing osteoclast activity. Unfortunately, however, some of the medications that are used to strengthen bone can produce poor quality bone by interfering with the osteoclastic activity that cleans up dead bone. In addition, patients who take these drugs can experience unpleasant side effects, such as acid reflux, nausea, irregular bowels, musculoskeletal pain, and in rare cases, osteonecrosis of the jaw and femoral fractures. For example, Boniva as an oral or once-monthly injection can increase blood pressure, and Reclast, an annual intravenous infusion, has been associated with atrial fibrillation exacerbation (heart rhythm disorder).

There are other classes of drugs that can be used to treat osteoporosis such as selective estrogen receptor modulators like Raloxifene; and hormones, such as Miacalcin, Forteo, and Estrogens. Prolia is a monoclonal antibody medication aimed at decreasing the osteoclast (bone destroying) activity that can suppress the immune system and, in some cases, lead to serious infections, including myocarditis (infection of the heart muscle). So although there are medications available that can help reduce bone loss, in some patients their side effects may be worse than the risks of living with osteoporosis! For additional information regarding these drugs, watch: Naturally Healthy Bones: How to Prevent & Treat Osteoporosis.

How Healthy Are Your Bones?

One indication of bone health is its density, but in terms of strength, the quality of bone is even more important. Its architecture, quality of collagen, the rate of bone turnover, and the size of mineral crystal, all contribute to good bone.

Ask your physician about the painless and brief procedure called a DexaScan that uses two different strength x-ray beams to measure the thickness of a person’s hip or spine. The test results are reported as a percentage from the mean density of a healthy 25-year old (T score). Any value below -2.5% is considered osteoporosis, and any value in the range of -1% to -2.5% is considered osteopenia, which can, but doesn’t always, lead to osteoporosis. There is also a supplemental test called “Ntx” that measures collagen breakdown in the urine associated with increased bone turnover.

These test results, used in combination with other measures of your health, can give you and your doctor a good indication of your bone health and the steps you need to take to prevent or counter osteoporosis. Osteoporosis can’t be cured, but yoga and good nutrition are the best things you can do to prevent the disease or forestall its progression.

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 September 2020. It was reviewed and updated on October 14, 2024.

Additional References:

—Wolff, Julius. The Law of Bone Remodeling. Berlin: Springer-Verlag, 1986. 

—Rubin CT and Lanyon LE. Regulation of bone formation by applied dynamic loads. Journal of Bone and Joint Surgery. 1984. 66-A: 397-402.

—Fishman, Loren, and Ellen Saltonstall. Yoga for Osteoporosis: The Complete Guide. New York: W. W. Norton &, 2010. 

—Genuis SJ and Schwalfenberg GK. Picking a bone with contemporary osteoporosis management: nutrient strategies to enhance skeletal integrity. Clinical Nutrition. 2007. 26; 193-207.

—Jordan N, Barry M, Murphy E. Comparative effects of antiresorptive agents on bone mineral density and bone turnover in postmenopausal women. Clinical Interventions in Aging. 2006. 1(4): 377-87.

 

meditation for stress

Why Meditation Is One of The Most Important Things You Can Do for Heart Health: A Doctor Explains

April 8, 2024/in Meditation/by Gary Kaplan, DO

Despite medical advances, heart disease remains the number one cause of death for both men and women in the United States. This is a startling reality, especially given how preventable it is for those of us that are not genetically predisposed. Stress, along with smoking, sedentary habits, and a poor diet are some of the main lifestyle-related risk factors that increase your chance of developing the condition.

This article looks specifically at stress as a risk factor for heart disease, and meditation as a natural and proven method to mitigate its effects.

How The Stress-Response System Works

Whether it’s related to work, health, money, relationships, or some other life event or situation, stress eventually finds its way into your life. Thankfully, your body is well equipped to handle stressful situations thanks to the autonomic nervous system (ANS). The ANS is dedicated to regulating processes such as increased heart rate and shallow breathing, which kick in when you begin to experience stress or anxiety.

The stress-reaction process is truly an amazing and efficient one: when your body is under stress the amygdala in the brain fires up and sends an alert that there is a stressor, then the sympathetic nervous system is activated and prepares your body to “fight or take flight.” Your adrenals then go to work, supplying your body with cortisol and adrenaline, completing the trifecta of the stress-response process.

Typically the stress-response system is self-limiting, and when the stressor is gone, cortisol and adrenaline levels subside, and allostasis or stability is restored to your body. However, when the stress-reaction process is repeated multiple times over a relatively short period, stress becomes chronic, and the system breaks down. This is called “allostatic load,” which often results in an increase in physiological issues that compromise your immune system, inducing illness, and even accelerating disease processes such as diabetes, cancer, and heart disease.

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Why Meditation Can Help Your Heart

The practice of meditation for stress relief has become more widely accepted as a complementary treatment to conventional medicine. As research affirms its positive psychological and physiological effects on the body, the attitude of “it can’t hurt” has shifted to “it can help.” According to an NIH survey done in 2017, next to yoga, meditation is the second most used mind-body therapy in the U.S.

How Lowering Stress Promotes Heart Health

A regular meditation practice can play a role in reducing cardiovascular disease by:

  1. Lowering blood pressure. When left untreated high blood pressure can lead to stroke and heart disease. In 2021, a systematic review and meta-analysis that looked at six studies concluded that Mindfulness Based Stress Reduction (MBSR) contributed to a reduction in both systolic and diastolic blood pressure in hypertensive and prehypertensive participants.
  2. Releasing feelings of stress and tension. Meditating quietly even for just a few minutes a day can restore feelings of calm and peacefulness. In a 2021 study on nursing students, researchers reported a significant reduction of anxiety and stress after engaging in mind-body techniques such as meditation over a period of time.
  3. Improving sleep. Evidence shows that mindfulness meditation can be successfully used for the treatment of insomnia.
  4. Improving the response to emotional stimuli. After an 8-week period, the researchers in this 2016 study reported “…MBSR led to changes in the amygdala consistent with improved emotion regulation.”
  5. Boosting the immune system. After an 8-week period, the researchers in this study in Psychosomatic Medicine reported “demonstrable effects on brain and immune function.”
  6. Reducing inflammation. Inflammation plays a major role in heart disease. Chronic inflammation is involved in all stages of atherosclerosis, the process that leads to cholesterol-clogged arteries. Practicing a mind-body therapy such as meditation, in adjunct with dietary and exercise programs, can help reduce underlying inflammatory processes.

The bottom line: Meditation is a practice that you can do anywhere at any time, alone in the privacy of your own home, or in the company of others. As with many things in life, getting started is the hardest step. Private consultations with a trained practitioner can be a wonderful way for you to take that first step or to enhance an existing practice.

Below you’ll find some additional studies that demonstrate the positive effects of meditation, as well as yoga (which incorporates many of the wonderful elements of meditation), on cardiovascular health.

  • Association Between Mind-Body Practice and Cardiometabolic Risk Factors: The Rotterdam Study.
  • Meditation and coronary heart disease: a review of the current clinical evidence.
  • Systematic Review of Yoga Interventions to Promote Cardiovascular Health in Older Adults.
  • Yoga as an Alternative and Complementary Therapy for Cardiovascular Disease: A Systematic Review.

In the battle against stress and even heart disease, there is a lot you can do! By being proactive now, you can bring about changes that can make a significant difference in how you feel, both physically and emotionally, in the very near future.


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 first appeared in Dr. Kaplan’s column on MindBodyGreen.com. Reviewed and updated April, 2024.

Yoga for Bone Health

These Yoga Poses Can Help Prevent Age-related Bone Loss

September 18, 2023/in Bone Health, Wellness, Women's Health/by Kaplan Center

Dr. Lisa Lilienfield explains how yoga is one of the best and safest ways to counteract age-related bone loss. The key to its benefits is that it uses both tensile (stretching) force and isometric, compressive (weight-bearing) force to stimulate the osteocytes (cells found in mature bone) to produce proteins and lay down new bone.

Yoga is something that anyone, of any age, can do anywhere; the benefits are many and risks few when done correctly.

Make sure to watch Parts 1 and 2 to learn a few simple poses you can try at home!

Yoga for Bone Health – Part 1 (Intro):

Yoga for Bone Health – Part 2 (Poses):

 

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

yoga_for_back_pain

Research Confirms This Ancient Practice Helps With Low Back Pain

September 15, 2023/in Treatments/by Laura Elizabeth Dorsett, MTS

We are at a crossroads in the applications of yoga for modern medicine. Traditionally, yoga was designed to promote harmony within the body and with the natural world. Modern medicine is now acknowledging that this ancient approach of breath practices, movement, and meditation is proving beneficial for an issue that plagues many Americans: back pain.

If your smoke alarm sounded, imagine cutting the wires to the alarm instead of putting out the fire. This is what many of us are doing when it comes to our health.

Back pain remains a primary reason many Americans find themselves on over-the-counter NSAIDS and even prescription narcotics. As common as it is for us to want to cover up symptoms rather than address the root of the problem, it gets us nowhere, fast. We end up addicted to medications to help us get through the day (or night), experiencing side effects like heartburn and worse, all the while allowing the underlying problem to fester.

Research published in the Annals of Internal Medicine put yoga side by side with physical therapy (PT), one of the most widely prescribed treatments for low back pain, and found that yoga had “almost the same amount of improvement in pain and activity limitation over time” as PT.

However, patients are strongly encouraged to consult a physician before engaging in a yoga routine to establish limitations and avoid further injury. The research also gives hope that insurance companies will more widely offer yoga as a covered treatment.

Yoga eases back pain first by increasing awareness.

When our bodies are in pain, we tend to “check out” – we don’t want to feel it. However, the body is full of wisdom when we stop to listen to it. Inherent in any imbalance is the mechanics of its healing. As you tune into your body, you gain a natural understanding of what needs strengthening, what needs to stretch, and what needs to relax.

We start by deepening the breath and learning to direct the breath into the back and hips. Beginning with gentle movements, we increase the flow of energy into areas of the body weakened by pain and lack of use. Health is flow. Imagine what a stagnant pond looks like; all sorts of microbes and bacteria can fester there. Now imagine a clear flowing stream; illness and pain can’t take hold as easily when energy is flowing. It is important to focus both on strengthening and stretching – many people over-stretch when in pain. However, the key for back pain is increasing stability; this means engaging your core, back, and hip muscles while also allowing them to lengthen.

Lastly, meditation is key.

They call back pain the “new ulcer” — a societally acceptable physical manifestation of stress, the way ulcers used to be. As with any stress-related illness, the key is learning to calm and soothe the nervous system and to increase your love and appreciation of yourself and of life. Meditation helps to press the pause button. It offers a choice as to where you place your attention — I can choose to focus on the pleasant feeling of breath in my body right now, rather than running a mental movie in my head about something that is going (or not going) to happen tomorrow. As our present-moment awareness grows, the tension in our bodies dissolves.

Yoga is a systematic approach to health and happiness that has an infinite variety of applications. May you discover the power of yoga to support you on your journey toward health.
—
It’s
All
Grace.
Laura Elizabeth Dorsett, MTS, RYT 500

* Before starting any new exercise routine, patients should discuss potential limitations with a physician.

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 June 2017. It was reviewed and updated in September 2023.

One minute yoga meditation

One Minute Yoga Practice To Do Anywhere/Anytime

April 5, 2023/in Meditation, Wellness/by Laura Elizabeth Dorsett, MTS

At this moment, do you notice accumulated stress in your body? That slight clenching in your jaw, a furrow in your brow, the tension in your shoulders, and tightness in your belly?

The tools of Yoga Therapy are so powerful because they are accessible and meet us right where we are. The following exercise can help to release tension in 1-2 minutes. This breath technique effortlessly extends the length of your exhale, stimulating your parasympathetic nervous system to release a cascade of stress-reducing hormones that calm and restore your system.

One-minute yoga

– Sit comfortably, hands palms down on your lap, close your eyes, and feel your feet on the floor.

– Honor the intention of taking 1-2 minutes to relax your body and mind.

– Inhale through the nose, shrugging your shoulders up toward your ears.

– Exhale through the mouth with a sigh (if a sigh feels conspicuous, you can just exhale through the mouth), dropping your shoulders, imagining any buildup of stress falling off your shoulders. Repeat 3 times.

– Next, inhale through the nose, filling your belly.

– Exhale through your mouth as if you are exhaling out through a straw (lips pursed together creating a little opening between them as if you were holding a straw in your mouth). Repeat 3-5 times.

– Close by repeating the affirmation silently 3 times: “I am relaxed and at ease.” If you have a spiritual life/practice, take a moment to honor its presence in your life.

Laura Elizabeth Dorsett, MTS, RYT-500, has her master’s degree from Harvard Divinity School in partnership with Harvard Medical School, focusing on the intersection of spirituality and healing through Yoga and Mindfulness Meditation. At The Kaplan Center, Laura leads a free meditation class every Monday morning on Zoom from 10:00 – 11:00 am.

woman practicing yoga / mind body therapy

Managing Chronic Pain and Illness with Mind-Body Therapies

December 7, 2022/in Inflammation, Long Covid, Meditation/by Kaplan Center

With everything we know about mind-body therapies, if you have chronic pain or are living with a chronic illness, a regular yoga or mindfulness practice should be a part of your daily routine.

Mind-body techniques such as meditation and yoga have proven to be highly beneficial in: calming the inflammatory process caused by physical or emotional trauma (traumas can include acute injury, chronic pain, illness, stress, infection, and emotional distress), strengthening the immune system, and improving central nervous system (CNS) function.

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Meditation can help improve immune function without activating inflammatory markers.

A 2021 study published in the Proceedings of the National Academy of Sciences found that a regular meditation practice strengthens the immune system without initiating an inflammatory response. Blood specimens from 106 participants of an intense meditation retreat were collected and examined before and after the retreat. The authors identified 220 genes associated with immune response that were up regulated but with no significant increase in inflammatory markers. The results of the study suggests that meditation may be an effective adjunct treatment for chronic illnesses such as Long Covid, Multiple Sclerosis, and other illnesses that are characterized by persistent or excessive inflammation.

Mind-body therapies can change the way we experience physical pain.

The results of a study published in the Journal of Neuroscience showed that “meditation-related pain relief was directly related to brain regions associated with the cognitive modulation of pain” and provided further insight into the manner by which meditation alters the subjective experience of pain. Patients experienced a reduction in “pain intensity” of about 40 percent and a reduction in “pain unpleasantness” of 57 percent. According to the lead author of the study, Fadel Zeidan, “Meditation produced a greater reduction in pain than even morphine or other pain-relieving drugs, which typically reduce pain ratings by about 25 percent”.

A 2022 study published in PAIN found that mindfulness meditation “significantly reduced behavioral and neural pain responses when compared to controls”.

A 2014 study published in Cerebral Cortex found “that regular and long-term yoga practice improves pain tolerance in typical North Americans by teaching different ways to deal with sensory inputs and the potential emotional reactions attached to those inputs leading to a change in insular brain anatomy and connectivity”.

Meditation and yoga have both shown to improve symptoms of disturbed sleep.

Sleep disturbance can highly influence recovery from illness or injury and impairs the body’s immune system, physical reflexes, emotional stability, and cognitive functions.

In 2018, a systemic review of research looked at 18 randomized controlled trials, including 1654 participants in total, and found that “there was moderate strength of evidence that mindfulness meditation interventions significantly improved sleep quality compared with nonspecific active controls”.

Like meditation, yoga has also proven to have benefits when it comes to sleep. Studies show that yoga can improve insomnia and other sleep problems. However, as there are many different types of yoga, make sure to avoid a high activity yoga form and chose a form with gentle body poses and breathing techniques.

There is a growing body of medical research proving that mind-body therapies can reverse the loss of gray matter.

Chronic pain causes inflammation in the brain and can lead to a loss of gray matter. When prolonged pain is present, the areas of the brain that control self-awareness, emotions, memory, and learning can all suffer.

A 2010 study conducted by Massachusetts General Hospital found that mindfulness meditation, over the short period of only 8 weeks, increased the amount of gray matter in the regions of the brain involved in learning and memory, regulation of emotion, and self-awareness.

A more recent study confirmed that brief mindfulness medication “can induce gray matter plasticity” and “may have important implications for protecting against mood-related disorders and aging-related cognitive declines”.

Medical research has demonstrated that many difficult to treat chronic pain conditions, such as fibromyalgia syndrome, chronic fatigue syndrome, celiac disease, and irritable bowel syndrome, are mediated by central nervous system sensitization. It is only logical that meditation, which improves nervous system functioning, would help to alleviate chronic pain and improve quality of life.

The studies above confirm what we have seen clinically in our own patients for many years, and. meditation and yoga therapy continue to be an integral part of our treatment plans here at the Kaplan Center.

The bottom line? While meditation and yoga therapy may not be the entire solution, there is enough evidence to show that these therapies, when part of an individual’s comprehensive treatment plan, will help to alleviate pain, improve sleep, lessen anxiety and depression, and leave one with a greater sense of well-being.

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

improving_brain_fog

3 Steps to Improve Brain Fog

May 13, 2021/in Wellness/by Gary Kaplan, DO

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.

Holiday Greetings from Dr. Lilienfield

December 14, 2020/in News, Wellness/by Lisa Lilienfield, MD

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

 

 

 

Moving Forward with Back Pain

September 24, 2020/in Treatments/by Kaplan Center

Has living with chronic low back pain affected your productivity, mobility, and overall ability to enjoy life?

In the United States, it’s estimated that nearly 16 million adults experience chronic back pain, making it one of the most costly health expenses annually and one of the most common complaints heard in doctors’ offices. Causes can include injury, disease (i.e. arthritis, cancer), obesity, poor posture, a sedentary lifestyle, even infection.

Patients with acute and sub-acute cases (pain that goes away within 3 months) may find that their pain improves over time without treatment of any kind. But not everyone has the ability to simply wait it out. In these cases, and when the pain becomes chronic, the American College of Physicians (ACP) recommends that non-invasive and non-drug therapies like exercise, acupuncture, massage, yoga, and other mind-body therapies should be the first line of treatment over surgery and narcotics, and we agree!

Remember, chronic pain, including low back pain, is a symptom of inflammation. Without targeting the root cause of the inflammation and treating it, your pain symptoms will not improve. Mind-body therapies help calm the inflammatory process in the body, promote healing, and present little to no risk to the patient.

Here are a few common misconceptions about treating back pain that can contribute to a slower recovery.

Myth: Exercise makes back pain even worse

Putting the brakes on exercise may seem like a good idea when you’re feeling pain symptoms, but research shows that the opposite is true. Strengthening and stretching exercises combined with aerobic activity will improve back pain symptoms by increasing blood flow, improving range of motion and flexibility, and strengthening core muscles.

· Physical Therapy is a great place to start if you’re concerned about further injuring or straining your back. Physical therapists have outstanding manual skills with a comprehensive understanding of body mechanics. They can work with you to decrease pain, improve movement, and provide instruction on how to continue moving safely in your everyday life.

· Going for a walk is one of the easiest ways to stay active. Try taking a short walk every day to keep your heart pumping and blood flowing.

· The poses, controlled breathing, and meditation involved in the practice of yoga can not only improve symptoms of chronic low back pain but can lower instances of depression and use of medication. As reducing back pain requires improving core strength, yoga is great for increasing core stability and strength while increasing awareness of other areas that may need stretching and strengthening.

Watch: Sun Salutations A & B with Dr. Lisa Lilienfield

Questions? Give Us a Call!

703-532-4892 x2

Myth: NSAIDs can’t hurt

Occasional use of NSAIDs can certainly be helpful if patients have seen little improvement with non-invasive treatments. But a big misconception about these OTC (over the counter) painkillers is that they’re completely safe and harmless. Regular use of NSAIDs can lead to problems with gut ulcers, liver damage, and kidney damage. Ironically NSAIDs can even heighten one’s sensitivity to pain. People who take them more than once a week should discuss this with their physician.

Myth: Mind-body therapies are unscientific

Dismissing the benefits of mind-body therapies is at the least, misguided. There is a mountain of evidence that supports the use of alternative therapies for pain management.

· Acupuncture: This 2000-year-old practice is thought to work by blocking pain messages to the brain with competing stimuli that cause an increase of endorphins, the body’s natural painkillers, and the secretion of neurotransmitters, which affect one’s perception of pain.

In 2007 the results of a large study of over 1,100 patients with chronic back pain were published in the Archives of Internal Medicine. After 10 treatments, the group that received acupuncture had a 47% improvement in pain and functioning after six months.

Read: Relieve Your Chronic Back Pain with Acupuncture

· Massage Therapy: A 2011 study concluded that people who were treated with massage therapy, whether relaxation massage or structural massage (deep tissue massage), for their chronic back pain, saw benefits that lasted at least 6 months.

· Meditation: A study reported in the Journal of Neuroscience showed that patients who had received only a little more than 60 minutes of meditation training were able to dramatically reduce their experience of pain. Patients experienced a reduction in “pain intensity” of about 40 percent and a reduction in “pain unpleasantness” of 57 percent. According to the lead author of the study, Fadel Zeidan, “Meditation produced a greater reduction in pain than even morphine or other pain-relieving drugs, which typically reduce pain ratings by about 25 percent.”

Bottom line

Whether you have an acute, sub-acute, or chronic case of low back pain, the first line of treatment should be a therapy that can help calm the body’s inflammatory process naturally and safely. While there is unquestionably a time and a place for surgery or narcotics, medical evidence indicates that conservative treatment of low-back pain is often as effective.

If low back pain is interfering with your quality of life, please give us a call to learn more about how we can help with these wonderful and science-based therapies that can benefit your mind, body, and soul.

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

Stress and Covid-19

Life, Stress and COVID-19

August 10, 2020/in COVID-19, Long Covid, Mental Health/by Jodi Brayton, LCSW

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

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

What’s Keeping You Up at Night?

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

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

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

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

Steps You Can Take to Deal with Your Stressors

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

Our Approach to Treatment

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

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

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

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

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

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

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

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

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

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