Long-COVID or post-COVID syndrome is a wide range of new or persisting symptoms that COVID-19 sufferers continue to experience even after recovering from a COVID-19 infection. According to the Centers for Disease Control (CDC), long-COVID symptoms can last for weeks or even months.
It is estimated that somewhere between 10-30% of patients develop long-COVID syndrome. Unfortunately, no formal treatment for long-COVID exists. This has made managing long-COVID a difficult and sometimes lonely experience for many sufferers. With few guidelines on the treatment of long-COVID, it is important to consider some of the effects that our lifestyle choices may have on long-COVID symptoms. One such area is the dietary choices that we make.
Long-COVID with nutrition
There is some evidence to suggest that adoption of a plant-based diet leads to reduced intake of inflammatory mediators and higher consumption of phytonutrients that reduce the inflammation in the body and help facilitate health and healing. Addressing some aspects of our diet can help to tackle long-COVID associated inflammation.
Nutrients that support the immune system
Some recent studies have highlighted the benefits of a healthy plant-based diet in fighting underlying conditions linked to poor COVID-19 outcomes. A plant-based diet consists of the following components
Minimally processed foods
Variety of colorful vegetables and fruits
Whole grains, and legumes
Exclusion of all animal products (such as red meat, poultry, fish, and dairy)
Nuts, seeds
High fiber foods
Plant-based diets are abundant in fiber, antioxidants, and phytochemicals. They are also free of cholesterol and low in saturated fat and pro-inflammatory animal-derived molecules.
How nutrients can help
The specific benefits of some food items in a plant-based diet were pointed out in the study above. They include:
Fiber – fiber may be associated with deeper, more restorative sleep and lowers bad cholesterol.
Antioxidants and polyphenols – Naturally-occurring dietary polyphenols exhibit antidepressant activity. This is important for some COVID patients.
Polyunsaturated fats – Eating more polyunsaturated fats and less saturated fats could potentially improve long-COVID-related sleep disorders
Evidence on nutrition and long-COVID
A recent population study that was carried out in 2021 highlights some potential benefits of following a plant-based diet. The study was conducted in six countries and found that adopting a plant-based dietary pattern was associated with 73% lower odds of moderate-to-severe COVID-19-like illness. In contrast, those individuals following “low carbohydrate, high protein diets” had substantially greater odds of moderate-to-severe COVID-19.
Although formal evidence of an association between diet and COVID-19 is still new, the evidence to date points to a potentially significant link between COVID-19 and our dietary patterns.
Management of long-COVID
At Kaplan Center, our goal is to treat long-COVID by taking a holistic, whole-body approach. That includes the use of new and emerging research and treatment that might produce better outcomes for patients. Dietary habits may be part of that approach and we may suggest this alongside other treatment options when dealing with long-COVID.
This article was published in March, 2022 and updated in March 2024.
Long-COVID Recovery Program
If you are experiencing symptoms beyond six weeks of being diagnosed with COVID-19, join our comprehensive recovery program to regain your strength, energy, and vitality.
When it comes to chocolate there are so many reasons to switch to the dark side!
Dark chocolate is a “superfood” chock-full of antioxidants that fight dangerous free radicals in your body.
There are numerous studies that confirm dark chocolate’s cardiovascular benefits. It reduces blood pressure, increases the elasticity of the blood vessels, reduces inflammation, and reduces LDL (low-density lipoprotein) cholesterol.
Eating dark chocolate has also shown to be good for the brain by improving mood, memory, and cognitive function.
Dark chocolate has less sugar, cream and/or milk than regular milk or white chocolate.
One more reason to make the switch.
A 2020 study showed that dark chocolate is among certain foods that contain compounds helpful in preventing the replication of SARS-Cov-2, the virus responsible for COVID19.
The study out of North Carolina State University aimed to find out if there were chemical compounds in plants that could prevent the main protease (Mpro) in the SARS-CoV-2 virus from replicating.
Using computer simulations and lab studies the researchers confirmed that the compounds found in dark chocolate, green tea, and muscadine grapes successfully inhibited Mpro activity, in some cases by up to 50%!
So, how can you take advantage of these benefits without doing more harm than good? Here are some helpful tips.
Not all dark chocolate is the same. Look for at least 70% cacao, the ingredient that is the source of the antioxidants. The higher the percentage of cacao, the better.
Eat chocolate in moderation, not more than between 1.5 and 3.5 ounces per day. Although dark chocolate is good for you, the best diet is a balanced diet, so make sure you are also eating plenty of fiber-rich fruits and vegetables.
Don’t eat chocolate at night; it provides a dose of caffeine that can interfere with proper sleep, which is essential to obtaining and maintaining good health.
Make sure to buy brands with good safety records. A 2022 Consumer Reports Study found that many top brands contain high levels of heavy metals. To read more about the study, click here.
Medical Research Demonstrating the Benefits of Dark Chocolate.
According to the U.S. Department of Veteran’s Affairs, it is estimated that approximately 6% of the population will experience Post-Traumatic Stress Disorder (PTSD) at some point in their lives. By some estimates, that percentage more than doubles for people who have been exposed to a traumatic event.
To be diagnosed with PTSD one must meet a specific set of criteria which includes:
exposure to a traumatic stressor;
a re-experiencing of symptoms (physical and/or emotional);
avoidance behavior and emotional numbness;
hyperarousal;
symptom duration of at least one month; and
significant distress or impairment of functioning.
How does one move beyond this emotional pain, or provide support to the most vulnerable population, our children? The following 3 therapies have shown to be effective in treating PTSD in clinical settings for both adults and children.
PTSD is a family illness. Family members often experience feelings of guilt, sadness, and isolation when a loved one is suffering. A safe setting where emotions, fears, and concerns can be communicated under the guidance of a therapist can help strengthen relationships and promote group healing during difficult times.
Mindfulness-Based Stress Reduction (MBSR)
MBSR is a program that uses meditation, breathing techniques, and movement, such as yoga, to bring awareness to the present moment, without judgment. There is a growing body of medical research that shows that a mindfulness-based meditation practice can help people bounce back after highly stressful situations.
A 2015 study reported that veterans suffering from PTSD who participated in a mindfulness-based stress reduction program for a period of 8 weeks, reported a decrease in symptom severity.
A 2018 review confirmed that mindfulness-bases therapies are “effective in reducing PTSD symptomatology” and indicated that additional studies should be done to investigate its role as a first line treatment.
Children can also benefit from the practice. This 2017 review of research concluded that “high-quality, structured mindfulness interventions improve mental, behavioral, and physical outcomes in youth.”
Eye Movement Desensitization and Reprocessing (EMDR) therapy
EMDR is an integrative psychotherapy that has proven highly effective for the treatment of trauma. Traumatic memories are memories that tend to be “frozen in time” and each time they are triggered a person may re-experience the same disturbing sights, sounds, smells, feelings, and sensations suffered during the original event. Traumatic memories have a long-lasting impact because they change core beliefs that we hold about ourselves and the world around us.
EMDR helps the brain adaptively process traumatic information by replicating what naturally happens during dreaming or REM (rapid eye movement) sleep. During EMDR therapy, a person is asked to bring a difficult thought or memory to mind, holding it in awareness, while also following the therapist’s hand movements across the field of vision, mimicking the biological process of REM sleep. Over time, though an event may remain as a bad memory, it eventually ceases to be a physiological stressor, because the person has learned to experience disturbing events or memories in a new and less distressing way.
Left unresolved, PTSD can be devastating, but with appropriate support, there are ways to move beyond the pain. If you or a loved one may be affected, please seek help – no one needs to suffer alone.
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.
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.
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
Telemedicine appointments at The Kaplan Center have helped Dr. Lisa and many of our other providers stay connected with patients while delivering the same quality of healthcare.
During stressful times I find the need for grounding, and through Yoga, I find its strength, stability, and ease to be most helpful.
Yoga (translated from Sanskrit as “to yoke”) is a moving meditation, utilizing breathing techniques called Pranayama, which we know will stimulate our parasympathetic nervous system, the opposite of fight and flight.
Here I am demonstrating 2 simple Sun Salutations, A & B, that take all your major joints through a range of motion, and warm up the musculature, with emphasis on the inhalation and the exhalation. These poses are the gateway to other standing poses.
“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
– Viktor Frankl
At this moment we’ve been asked to pause our lives and isolate from most of our family, friends, and colleagues. We are powerless to stop the contagion of disease or the conflict of politics but we are free to choose how we respond in this moment. And we can definitely control what sort of changes we want to see in our future selves when this time of turmoil comes to an end, as indeed it will. Though the world may seem too full of threats and too overwhelming to make any change right now, keep in mind that the biggest transformations are often the result of tiny, almost imperceptible steps we take along the way. And as every gardener knows, fallow ground is actually the most fertile because it has had time to rest and regenerate. This Spring may be just the right time to plant and nurture small seeds that will germinate and grow into the healthy changes we want to see in our lives. And the best news is that the same steps that will result in a healthier future self, will also stabilize our mood and calm our nerves leading to more equanimity in the home, as well as giving a vital boost to the immune system. Small choices that help nurture inner calm can also help bring peace to a not so peaceful world.
Be gentle with yourself
During this time of fear and uncertainty we all yearn to feel loved, nurtured, and safe. Yet the voice we often choose when speaking to ourselves — which is, after all, the person we talk to more than anyone else in the world — is neither kind nor helpful, or even truthful! Pay attention to the voice in your head and choose kind and respectful communication. In a world full of threat and danger it is important to have a sanctuary where you feel safe and calm, especially in your own mind. A small increase in self-awareness and self-compassion will lead to better self-regulation and management of emotions, which in turn will lead to more harmony and peace within. In this time of global stress, inner peace is our greatest gift and most valuable asset. Choose to nurture inner peace. Be gentle with yourself.
Technology: Immune System Boost or Bust
That little phone in our pocket (which is a million times more powerful than the computer that landed man on the moon 50 years ago) has the power to fill us with global and local news that can so overwhelm our nervous system we no longer sleep at night or even think straight. When we are so absorbed in feelings of distress that it robs us of energy and the ability to think clearly, it destroys the immune system’s ability to function at full capacity. Use technology to get absorbed in a more comfortable way of being and reconnect to the great potential that lies within.
Technology for immune system boosts:
Establish a schedule that includes lots of self-care: This profound disruption to everyday life makes it vital that we re-establish a sense of continuity. Set a firm schedule that includes appointments with yourself to get exercise, go outside, meditate, and connect with people you love even if it’s only on-line. Right now taking care of yourself is taking care of others.
Connect with people: We grow in connection with others. Reach out and let others know you’re thinking of them, they are important and you are grateful for their presence in your life. This is no time to regret things left unspoken.
Laughter: A good laugh will increase oxygen to the heart, lungs, and muscles, release endorphins in the brain to improve mood and decrease stress and elevate the immune system. That is good medicine! Contact a fun friend or watch a movie that makes you laugh.
Stories of triumph over adversity: Whether through movies, books, or chats, seek out stories where we overcome hard times. Can we get enough of these right now?
Music: Music is medicine – use it. There’s something especially touching about some of the videos musicians are putting online right now. Stripped of flashy makeup and distracting backups they feel vulnerable and powerful at the same time.
Engage the healing power of creativity: The creative process can tap into incredible inner strength and art doesn’t have to be perfect, beautiful, or significant to be powerful. One family has a nightly photography contest where the person with the most creative picture on a chosen subject gets bragging rights for a full 24 hours. That’s a great way to ease feelings of isolation!
Heart Rate Variability BioFeedback: A simple and effective way to interrupt the stress response and shift your heart, mind, and emotions into healthy coherence, you can use Inner Balance technology to replenish your energy, balance your emotions, and increase resilience. Buy the Inner Balance device here at The Kaplan Center or go to HeartMath.com for this fun and efficient bio-hack to your meditation practice.
Gratitude journal: Relishing good experiences can improve health, outlook, and relationships. A definite boost to the immune system!
Expressive writing: A form of therapy that can be good for your sleep, your state of mind, and your emotional well-being, all of which bolster your immune system and improve your health. Click here for instructions on this powerful technique.
Benefit finding: Finding the silver lining in a dark cloud can be a potent boost to the immune system. Then taking the time to write these thoughts is like doubling down on a good bet.
Random acts of kindness: Nothing makes us happier than to know we’ve touched someone’s life in a positive way. There are many lonely people out there. Reach out and do something kind. It will boost your health and make them feel better.
Pit stop reminders: Fear, uncertainty, and helplessness can rev the nervous system like a race car so schedule regular pit stops to refuel and make mechanical adjustments so you can stay in it for the long haul. Set a timer that goes off every two hours and stop, stretch, do a minute of deep breathing, and drink water to hydrate. Small steps are giant leaps when it comes to countering fear and balancing the nervous system.
Guided Imagery and Self-Hypnosis: Tap into the tremendous power of your own mind to relieve stress, relax your body, improve sleep, and elevate immune system functions. The health benefits are numerous and there are no risks or side effects. You can explore different imageries on-line or call for an in-person or video conference appointment at The Kaplan Center.
Or… turn off all technology
Use this opportunity to find the beauty in small things and contemplate what is really important in life. Better days are ahead. In the meantime, be gentle with yourself, use technology wisely and find ways to control what you can in order to ease the feelings of helplessness and reconnect with the potential that exists within you.
We are here for you at The Kaplan Center. Call to schedule an appointment in person or on-line with the doctors and therapists that can help you get through this change with as much health and resilience as possible. We very much look forward to seeing you.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
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!
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.
Life’s demands before COVID-19, like keeping up with work, relationships, health, and finances, were already enough to negatively impact sleep for millions. Today, we are learning to deal with new stresses including how to live in isolation, along with the constant worry and uncertainty of the future. Despite our best efforts to remain focused on the mundane and simple pleasures of life – if for nothing else but to keep our sanity – our thoughts are diverted by fears. Getting to sleep and staying asleep seems impossible.
But preventing and recovering from the COVID-19 virus requires our immune system to be as strong as possible. Sleep is a crucial factor that cannot be overlooked.
If you are having trouble sleeping, here are some actionable steps that may help you wind down and get a good night’s rest.
1. Stick with a routine.
Although our lives turned upside down in just a matter of days, keeping a routine, particularly a nighttime routine, is important to regulate your body’s internal clock. Aim for a bedtime that will allow 7-9 hours of sleep each night.
2. Turn it off.
We all want to stay informed about the COVID-19 pandemic, but a continuous barrage of negative news can have a profound effect on sleep, mental health, and immune system. Avoid watching the news before turning in for the night.
3. Avoid caffeinated beverages after 3 pm.
4. Get regular physical exercise.
Regular exercise will help tire you out and reduce stress levels. If you can safely exercise outside while keeping within today’s social distancing guidelines set by the CDC, try to do so every day. If that’s not possible, look to the web for home workout appropriate to your fitness level.
We hope the tips above will make a difference in your sleep routine. We are all going through the hardest of times, but remember, you are not alone. Most importantly, please call your healthcare provider right away if you feel overwhelmed and are in need of help.
Dr. Lisa Lilienfield guides us through a wonderful breathing exercise called Three-Part Breath (Dirga Pranayama).
The “three parts” are the abdomen, diaphragm, and chest.
Do this anytime to ease feelings of fear, tension, and stress in the body.
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