One. March News

March at One.

Welcome to March AND the start of Spring! It has hard to believe that winter is almost behind us, but as we sit here writing this month's newsletter in 60 degree weather, we can really begin to feel it coming.

Along those lines, we are ready for some good things to come our way, not sure if any of you have been feeling like you keep getting hit with knock out punches, or struggling at meeting those challenging health goals, but as Winston tells us, NEVER give up. Even at the darkest hours, good things are right around the corner if you can hang on and wait patiently for it, things will get better, kinda like Spring. ;)

As you read our newsletter this month, our hope is that you enjoy reading it as much as we enjoy creating it for you to learn about the latest in health news and what is happening in our community. Please feel free to share with anyone you think might benefit, there is no bigger compliment to us than that.

Yours in Wellness,

Jennifer and Christina

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Covid Response at One.

This Month's Newsletter is dedicated to the memory of Dr. Thomas Ducker, whom we lost last month. Dr. Ducker was the premiere spine surgeon in Annapolis when I moved here over 20 years ago, if you missed hearing about his incredible life, be sure to click below. Maryland Brain and Spine is what it is today because of his talent.

Click here to read about Dr. Ducker

Are You Looking for

a Healthier Gut?

Join Shannon Robinson, PT as she returns to One. on March 23rd at 9 am for her version of Medical Therapeutic Yoga for a healthier gut. (75 minute class for $30)

MTY (medical therapeutic yoga) for the Gut


Let’s nourish our second brain, the Gut!


Benefits of MTY for the Gut:

-Improve motility

-Strengthen the GI system

-Reduce GI stress

-Calm the Nervous system

-Improve quality of life


What does MTY for the Gut look like?

-Mindfulness through Breathwork, Meditation and Postures to directly improve GI health


Who would benefit?

-Anyone who has a Gut


Check out her short video with a few demos of what to expect during her session below!

Give your Gut an internal Spa Day!

Click here to register

Do you know all the benefits of Tai Chi?

This just in from NPR on the gentle art of Tai Chi: "New research suggests it's better than more vigorous aerobic exercises for lowering blood pressure in people with prehypertension."

And that's just another reason why this type of fitness suits older adults. If you need others, we've covered them thoroughly, like how it prevents falls and potentially staves off dementia. We even spoke to Lou Reed's widow, avant-garde pioneer Laurie Anderson, about his passion for Tai Chi — and the book she compiled from his musings on the practice.

IF you have never tried Tai Chi before, One. is offering your first class free!

Click here to reserve your free spot for virtual Tai Chi with Jan Graves on Tuesdays at 10:30 am

Celebrate St. Patrick's Day with Katie Mazur and

"Get Lucky at the Barre"

Katie Mazur will be offering her special brand of fun on Monday, March 11th at 5:30 pm via zoom or in person. Put on your favorite green workout gear and Celebrate the luck of the Irish as she takes you through this festive version of her high intensity Barre fusion class!

RSVP here

Acupuncture for Shoulder Pain

Are you experiencing shoulder pain from a rotator cuff injury?

Or are you unable to move your shoulder because of pain or restriction?

Did you know acupuncture can often help relieve pain and help you get the mobility back in your shoulder from a frozen shoulder?

The rotator cuff muscles are four different muscles that work together to keep your shoulder joint stable and provide the ability to rotate and have full range of motion of the shoulder. These muscles can often become injured do to overuse or injury which can make it very painful to move your shoulder or lift your arm; this can lead to frozen shoulder.

Frozen shoulder is caused when the shoulder glenohumeral joint capsule becomes thick and inflamed which makes it very painful and difficult to lift your arm. Acupuncture has a high success rate at helping relieve frozen shoulder and rotator cuff pain. Schedule an appointment for acupuncture with Jeff today.

Click here for full article

Click here to reserve your spot with Jeff

What We Are Reading Right Now

You may not realize how important normal breathing is for our health and everyday wellbeing and how many of us do it incorrectly. This is a must read for anyone struggling with anxiety, depression or brain fog.

Learn more

Interesting News

Researchers Are One Step Closer to Diagnosing CTE during Life, Rather Than after Death

A new BU CTE Center paper connects cognitive and behavioral symptoms to protein buildup in the brain that marks the disease

Years of research have shown that athletes who play high-contact sports—like tackle football and soccer—and endure frequent hits to the head risk developing a neurodegenerative disease known as chronic traumatic encephalopathy (CTE). It’s not just the number of years a person plays that can predict the likelihood of developing CTE—it’s also the cumulative force of head trauma.

(Historically the only way to confirm a diagnosis was in an autopsy)

Now, a new study from Boston University’s CTE Center edges experts closer to being able to diagnose the disease in the living. In a paper published in Molecular Neurodegeneration, researchers show a clear relationship between the amount of CTE pathology—meaning the accumulation of a protein called p-tau in specific regions of the brain—and the severity of a person’s cognitive and behavioral symptoms during their life. CTE is characterized by an accumulation of misfolded tau protein (p-tau is short for hyperphosphorylated tau) that is different from aging-related changes or any other neurodegenerative disease.

Click here for full article

How exercise increases brain volume — and may slow memory decline

By Gretchen Reynolds

January 24, 2024

Exercising for 25 minutes a week, or less than four minutes a day, could help to bulk up our brains and improve our ability to think as we grow older.

new study, which involved scanning the brains of more than 10,000 healthy men and women from ages 18 to 97, found that those who walked, swam, cycled or otherwise worked out moderately for 25 minutes a week had bigger brains than those who didn’t, whatever their ages.

“We wondered, if we chose a very low threshold of exercise what would we see?” said Cyrus A. Raji, an associate professor of radiology and neurology at Washington University in St. Louis, who led the new study.

But he also knew that few people in the real world exercise much. “You hear that you need 10,000 steps a day,” he said, “or 150 minutes a week. But it’s very hard to reach” those goals.

Would less — even far less — exercise still help to build healthier brains, he and his colleagues wondered?

What about, for instance, 25 minutes of exercise a week

He and his colleagues turned to existing brain scans for 10,125 mostly healthy adults of all ages who’d come to the university medical center for diagnostic tests. Beforehand, these patients had provided information about their medical histories and how often and strenuously they’d exercised during the past two weeks.

The researchers divided them into those who’d exercised for at least 25 minutes a week and those who hadn’t

People who said they exercised moderately, meaning they could still chat as they worked out, wound up with somewhat greater brain volume than those who exercised more vigorously, such as by swift running.

Overall, any exercise of any type and in even small amounts is likely to be “a very good idea” for brain health, he said.

Raichlen agrees. “Studies like this continue to provide strong evidence that moving your body even a small amount may have an impact on brain health, and that it is never too early, or too late, to start.”

Click here for full article

How Women's Brains Can Get Their Mojo Back After Midlife

Women might be surprised to learn they're in for an Upgrade. Find out what that means.

By Margie Zable Fisher | January 23, 2024

The bottom line is that you're not going through a downgrade as you age. You're going through an upgrade. And Brizendine can prove it. After receiving her degree in neurobiology at UC Berkeley, Brizendine graduated from Yale School of Medicine and did her internship and residency at Harvard Medical School. She founded the Women's Mood and Hormone Clinic at UC San Francisco and is a practicing psychiatrist.

 During roughly 35 years, a combination of ovarian hormones, adrenal hormones and brain and nervous system chemicals have constantly changed and affected our bodies and behaviors. 

The Upgrade can take over a decade and continue for the rest of a woman's life. During this phase, the female brain can make changes accessible to its wiring during the reproductive stage. Ultimately, the Upgrade is "about realizing you have a choice about your path in the second half of life," says Brizendine.

● Directness. Brizendine explains that younger women's brains use estrogen to get along with others for reproductive purposes biologically. During the Upgrade, new hormonal influences motivate us to speak up.

● Focus. During the Upgrade, our brains can only hold one thought. Instead of dealing with the anxiety of multitasking, we can become more engaged, focused and thorough in our actions.

● Validation from within. Since our fertility hormones are no longer driving our need for external approval, we are more confident in our wisdom and experience.

● The return of fearlessness. Our hormones are no longer driving us to please others, so we can often find the courage to try new things during the Upgrade.

● Freedom. Without the "urges, obsessions and delusions that your fertility hormones created around relationships and intimacy," your brain is free "to explore and expand intellectually and emotionally."

starting at age 35, our muscles start to break down," says Brizendine. "We need to counteract it by stimulating muscles through exercise and eating protein."

(Jennifer's note: looking for great ways to add more plant based protein to your diet? Try to include more lentils, chickpeas, almonds and quinoa.)

Strong muscles are essential to prevent falls, maintain balance and more, says Brizendine. But beyond building muscles, exercise has wide-ranging effects on your body. Studies have shown that moderate aerobic exercise, for 30 to 60 minutes three times a week, increases the diversity of microbes in your intestines, she says, and reduces your gut's inflammation in only six weeks.

Even after just one exercise session, your mood is improved as your brain releases neurotransmitters, including endorphin, dopamine, noradrenaline and serotonin. That single workout can also improve your reaction time and your ability to focus for at least two hours afterward.

Click here for full article

Donations Needed, Skip Goodwill and try the Good Neighbor Group Instead

GNG is helping three families who recently found housing and don't have furniture. They are on the HOPE for All waiting list, but HOPE’s waiting list is long, so helping these families also relieves a strain on HOPE for All resources. It may also help clear some space in your own home!

Most critical need: 

Beds and bedding for 9 people

Other needs:

3-in-1 car seat for a 4 year old, door knob safety locks , couches, tables, chairs, bookshelf, dishes, eating and cooking utensils, pots/pans/bakeware/toaster/air fryer, shower curtains, floor mats, trash cans, small kitchen appliances (microwave, blender, etc.) linens, curtains and rods, vacuum

Note: Any extras collected will be shared with HOPE for All. 

Click here to rehome something

Best BP Cuffs-Consumer Reports

Lisa Knoll of Langton Green Community Farm has announced that the 2024 Community Farm Fresh Subscription is open now for the June through October growing season. There are two locations for pick up: Annapolis and Millersville.

Be sure to get the form and sign up for:

*20 weeks of produce

*8 to 10 items per week: $600 per share.

*Access to the Farm

*Free Farm tours

*First dibs on pick-your-own blackberries

Grab the form here:

Annapolis Happenings

One. joined Scentscience and The Bernie House at the Waterfront Hotel for a Night of Mardi Gras and Raising Money for this awesome organization - providing a hand up to families made homeless due to domestic violence.

To Learn More about the Bernie House


2024 Annual Oyster Roast and Sock Burnings!

Saturday, March 23, 2024, 12-4 PM. at the Maritime Museum


Annapolis Restaurant Week 

Through March 3rd

Participating Annapolis restaurants will offer prix fixe menus for you to enjoy. You can indulge in a two-course breakfast between $9.95 and $15.95, a two-course lunch between $12.95 and $19.95, or a three-course dinner between $29.95 and $39.95. Some restaurants even have additional bonus specials!

Click here for details

Annapolis St. Patrick's Parade

March 17th details

Click here for details

If you have never been before, this is a must attend event for anyone who appreciates beautifully hand crafted work.

Click here for details

Maryland Day Weekend Celebration

March 22nd-24th


More Happenings

Maryland Hall Presents: 360 ALLSTARS

Tue - Mar 5, 2024 - 7:30pm EST


Profs and Pints

5 pm Tuesday, March 12th at the Graduate Annapolis hotel

Those Who Left Ireland


Stuffed Bell Peppers

Did you Know?

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