Marcus Institute of Integrative Health

Marcus Institute of Integrative Health The Marcus Institute of Integrative Health is committed to improving patient outcomes.

With three convenient locations, our experienced physicians offer compassionate, individualized care to patients in the Philadelphia region and beyond. Using an innovative blend of traditional medicine, leading-edge technology and proven complementary therapies, we treat and prevent a range of chronic health issues, as well as empower patients to proactively manage their health and wellness for life.

🌟 Do you know a stressed out healthcare worker? 🌟We have a few spots left in our Mindfulness Based Stress Reduction (MBS...
03/18/2025

🌟 Do you know a stressed out healthcare worker? 🌟

We have a few spots left in our Mindfulness Based Stress Reduction (MBSR) research study!

Participants will join in the MBSR program (for free, of course), receive a biofeedback stress evaluation and pre and post MRI scans of the brain.

Interested? Contact Alicia Steinmetz, 215-503-4886, alicia.steinmetz@Jefferson.edu

We have been hearing so much about stress and burnout lately! Our research at the Marcus Institute of Integrative Health at Jefferson Health aims to contribute to vital research to explore the connection between stress and mindfulness.

(For Mental Health Professionals: Up to 20 credits hours will be awarded for completion of the MBSR course.)

12/25/2024

What is your favorite holiday song?

The Marcus Institute annual holiday party was a blast! Of course we had to ask our staff for their favorite holiday songs.

11/16/2024

Do you want a reason to drink more water?

Here's one. Did you know that many toxins are water-soluble?

For this reason, it is essential to stay well hydrated.

The more you drink, the more these toxins are excreted in your urine and cleared from your system!

Recommendation: 5 to 8 glasses a day.

11/16/2024

When people are trying to lose weight, they turn to fruit in place of sugary foods like cakes and cookies. It is recommended to only eat fruit a couple of days each week and limit to one serving each of those days.

Even if you are not trying to lose weight, we recommend limiting your fruit intake to one serving per day.

Fruit contains fructose, a natural sugar that can raise your glycemic levels just like other sugars do. Avoid fruit juices and dried fruit because they contain even more concentrated sugars. On the days you do eat fruit, choose high-fiber fruit like an organic apple as a snack when you're hungry or a plum or some berries. Avoid commercial bananas and most grapes because they have high glycemic indexes, and dried fruits because they contain a lot of sugar.

11/15/2024

Exercise is one of the most important pillars of a healthy lifestyle!
Here are 6 reasons to execerise daily.

1. Improve immune function
2. Better sleep
3. More energy
4. Reduces risk of cancer
5. Decrease inflammation
6. Promote good digestion

Like the CDC recommendations, we advocate moving your body and getting modern exercise for at least 20 mins a day!

Stay on top of your health with monthly news and tips from the Marcus Institute. Subscribe to our newsletter in bio/Link...
11/15/2024

Stay on top of your health with monthly news and tips from the Marcus Institute. Subscribe to our newsletter in bio/Linktree!

11/14/2024

If you are looking to help your body remove toxins, try a sauna!

Saunas help to increase the body’s temperature with the goal of excreting various toxins and metals through the skin surface.

Toxins that are fat-soluble can be excreted through the exocrine glands, while toxins that are water-soluble can be excreted through the sweat glands.

The typical approach is to use a sauna two to four times a week for about fifteen to forty-five minutes a session and for a period of about eight to twelve weeks, always done with the advice of a trained health care provider who can determine if it is safe for you to experience the high temperatures.

It is important that when you get out, you immediately take a shower in order to wash off any of the toxins that remain on your skin surface. If you don’t shower, much of the toxin will be absorbed back in through the skin.

Few studies clearly document how well saunas and sweating might work to remove toxins. It’s likely the amount removed is probably fairly small. It would be ideal to test the amount of toxin you find in your system initially and then again at the end of a period of time using the saunas to get a better sense of how effective it is for you!

Maintaining a healthy brain is essential for overall well-being and cognitive function. Here are five effective tips to ...
11/12/2024

Maintaining a healthy brain is essential for overall well-being and cognitive function. Here are five effective tips to help keep your brain in top shape:

Stay Physically Active
Regular exercise is crucial for brain health. Engaging in aerobic activities, such as walking, swimming, or dancing, can improve blood flow to the brain, enhance mood, and reduce the risk of cognitive decline. Aim for at least 30 minutes of moderate exercise most days of the week.

Prioritize Sleep
Quality sleep is vital for cognitive function and memory consolidation. Aim for 7-9 hours of sleep per night to help your brain recover and rejuvenate. Poor sleep can lead to increased stress and cognitive impairment.

Eat a Brain-Healthy Diet
A balanced diet rich in fruits, vegetables, whole grains, and healthy fats, particularly omega-3 fatty acids found in fish, can support brain health. Foods like berries, nuts, and leafy greens are particularly beneficial.

Stay Mentally Engaged
Keeping your brain active through learning new skills, reading, or engaging in puzzles can help maintain cognitive function. Mental challenges stimulate brain activity and can reduce the risk of memory loss.

Maintain Social Connections
Social interaction is important for mental health. Engaging with friends and family, participating in community activities, or joining clubs can help reduce feelings of loneliness and depression, which are linked to cognitive decline.

By incorporating these practices into your daily routine, you can significantly enhance your brain health and reduce the risk of cognitive decline as you age!

11/11/2024

What tips do we recommend as we get deeper into cold and flu season???

☑️️ Sleep—Getting good quality sleep is so important for your health. It's the time when your body rests, heals, and recuperates.

☑️️ Diet - Keep it fresh! This is where smoothies made with green vegetables come in. Not only do they provide a good source of energy, but they also feed the good bacteria in your gut. Gut health is important because a lot of the tissue there is directly responsible for the activation of the immune system.

☑️ Vitamin D - It is responsible for the activation of over 900 genes in the human body. We are still not aware of everything vitamin D does in our bodies.

☑️️ Probiotics - Good to put some new strains into the gut.

☑️️ Zinc - Not any zinc but zinc carnosine, as it needs to be absorbed by the cell and get through the cell wall. Zinc is able to block the activities of viruses setting up shop in your cells and starting to replicate themselves.

☑️️ Selenium - Good for thyroid function. You don't even need to buy a selenium supplement; you can get enough from a few Brazil nuts a day, more than you can find in a pill.

☑️Finally, NAC N-acetylcysteine—a powerful antioxidant. It is needed to make glutathione, which is one of the body's most important antioxidants.

11/09/2024

Exercise is one of the most important pillars of a healthy lifestyle!

Like the CDC recommendations, we advocate moving your body and getting modern exercise for at least 20 mins a day!

1. Improve immune function
2. Better sleep
3. More energy
4. Reduces risk of cancer
5. Decrease inflammation
6. Promote good digestion

11/08/2024

Did you know that your gut and brain are in constant communication?

This intricate relationship, known as the gut-brain connection, plays a vital role in both mental and physical health.

🧠 The brain sends signals to the gut via the vagus nerve, while the gut's microbiome produces chemicals that can affect your mood and emotions. This means stress can lead to stomach issues, and gut problems can impact your mental health!

11/07/2024

Let's talk greens!
Broccoli belongs to a species known as Brassicaceae. It's related to cabbage, Brussels sprouts, kale, and cauliflower—aall edible plants collectively referred to as Cruciferous. The family takes its name Cruciferae from the shape of their flowers, whose four petals resemble a cross.

The word broccoli comes from the Italian plural of broccolo, which means "crest of a cabbage" and is the diminutive form of brocco, meaning "small nail" or "sprout. Broccoli originated in Italy over 2000 years ago. Over and above their nutritional value, we are very interested in broccoli and their family for 2 important points.

🔘 They are detoxifiers of carcinogenic (cancer-making) estrogens. This is huge, as having broccoli in one's diet over time may make the difference about getting breast and prostate cancer or not.

🔘Broccoli are huge helpers of liver function and elimination of toxins from the body, from alcohol, drugs, pesticides, chemicals to toxic, charbroiled, processed foods.

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Radnor, PA

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