Andrew Weil's Blog: Dr. Weil's Healthy Living Blog, page 2

“I enjoy practicing the Cobra Pose first thing in the morning in conjunction with my breathing exercises to help open my chest and lungs. Sitting at a computer tends to contract the front of the torso; this pose reverses that effect.” – Andrew Weil, M.D.

Description & History
The Cobra Pose is a basic yoga posture used to strengthen the spine and buttocks as well as stretch the chest, shoulders, and abdomen. It’s Sanskrit name, Bhujangasana, comes from the words bhujanga, meaning serpent, and asana, meaning posture. Strength and flexibility are important components of a healthy back. By using the Cobra Pose along with other back-related yoga poses, a practitioner can develop the ability to maintain correct body posture and improve back strength.

How to Perform the Cobra Pose

Begin in prone position on the floor with legs together and feet pointed. Place hands under shoulders and squeeze your elbows against the body. Firmly press the tops of your feet, legs, and hips to the floor, maintaining this connection throughout the pose.On an inhalation, first use your back muscles to lift your chest off of the floor keeping the neck relaxed and drawing shoulder blades and elbows back; then, straightening the arms, continue to lift the chest as you look up. Go to a comfortable height that you are capable of maintaining without pain. Press your tailbone toward the floor and lift the abdominal muscles toward the spine.Relax the shoulder blades by keeping them down, avoiding adding unneeded tension to the back and shoulders. Find a spot about 45 degrees in front and above that you can focus on as long as it is pain-free.Hold the Cobra Pose for 15 to 30 seconds and maintain even breathing.To release, exhale and drop your head to the floor and lower your body by using your arms. Repeat the pose twice more. Watch a video demonstration of the Cobra Pose .

Potential Health Benefits

Can help alleviate sciatica and low back painOpens the chest, allowing for deeper breathingStrengthens abdominal muscles and buttocksStimulates digestion and helps relieve constipationTraditional yoga texts say Cobra Pose “increases body heat and destroys disease.”

A 2012 study published in the Journal of Education and Practice looked at the effects of the Cobra Pose along with other yoga poses that focus on the back muscles. After the three-month study concluded, researchers found that performing them led to significant improvements in overall back strength.

Modifications & Variations
It is important to remember not to overdo the backbend during the Cobra Pose. Beginners should find a height that is comfortable and does not put excessive strain on the back. If you are stiff and do not feel comfortable with performing this pose on the floor, you can modify it. Start by placing a metal folding chair against a wall with the seat facing out. Place your hands on the edge of the seat and stand on the balls of your feet. Go through the same motions as you would with the Cobra Pose on the floor.

For an advanced version of the Cobra Pose, start the same as you would with the normal pose, but instead of using the arms to lift the upper body, contract the buttocks and lower back. This modified movement will limit the height at which your upper body will lift. Know your limits and avoid pushing yourself too far.

Precautions
Pregnant women should refrain from performing this pose, as should individuals with active ulcers, abdominal pain and hernias. Those with neck tension or injury should avoid lifting the head to a level that causes discomfort. And those with back pain or injury should bend the spine only to a degree that is comfortable, keeping the elbows bent if needed. Keep the spine rounded while performing the Cobra pose and avoid bending at the hips.

Related Poses

Bow Pose (Dhanurasana)Camel Pose (Ustrasana)Bridge Pose (Setu Bandhasana)Sphinx Pose

Sources
Bhowmik, Sanjib Kumar, Avjeet Mondal, Shrikrishna Patel, and Upendra Pandey. “Effect of Various Yogic Intervention Strategies on Back Strength of Homemakers.” Journal of Education and Practice 3, no. 14 (2012): 49-58.

Originally Posted August 2006. Reviewed by: James Nicolai, M.D., on May 20, 2013. Updated September 2024.

The post Cobra Pose appeared first on DrWeil.com.

What is peptic ulcer disease?

Peptic ulcers or stomach ulcers are painful, open sores that develop on the lining of the stomach, small intestine and esophagus. Peptic ulcer disease (PUD) is a common disorder that affects between four and five million people in the United States each year, accounting for roughly 10% of medical costs for digestive disorders. Not long ago, it was thought that peptic ulcer disease (PUD) was primarily a result of lifestyle and dietary factors, typically too much stress or spicy food. However, over the past 20 years, major advances have been made in the understanding of peptic ulcers such that we now know that ulcers of the stomach and small intestine (specifically the upper portion, called the duodenum) develop in response to many factors, including bacterial infection and the use of certain medications, as well as lifestyle and dietary factors. Ulcers in the esophagus can also be associated with gastroesophageal reflux (GERD). These discoveries about peptic ulcers have led to important changes in diagnostic and treatment strategies, with oftentimes successful treatment taking just a few weeks.

What are the symptoms of peptic ulcer disease?

The most common symptom of peptic ulcer disease is pain that is burning or searing in nature and can be felt anywhere from the top of the sternum all the way down to the navel. Peptic ulcer or stomach ulcer pain can last from minutes to several hours, and can come and go for a few days to weeks. It is typically aggravated by excess stomach acid, which can happen especially at nighttime, when one’s stomach is empty or in relation to eating or drinking certain foods. Pain can be reduced by eating other foods that help neutralize stomach acid or by taking acid-suppressing medications.
Complications of an ulcer are uncommon but include chronic nausea or vomiting; internal bleeding that can be heralded by vomiting blood (hematemesis), which can appear bright red or with a dark, coffee-ground appearance, or having dark, tarry stools; perforation; and unexplained weight loss.

What are the causes of peptic ulcer disease?

We now know that many ulcers are caused by a bacterium called Helicobacter pylori (H. pylori). This discovery won the Nobel Prize for Medicine in 2005. H. pylori can cause both peptic ulcers and stomach cancer, or it may cause no symptoms at all. It is a common gastrointestinal infection with 20 percent of people younger than thirty and 50 percent of individuals over sixty harboring the bacteria in their digestive tracts. And yet, fewer than half of all people infected with H. pylori ever develop PUD.

Although it isn’t exactly clear how H. pylori spreads from one person to another, it is thought that it can be transmitted via food, water and close physical contact . Results of a study from the Aug. 1, 2003 issue of the Journal of the American College of Nutrition showed that infection with H. pylori was more likely in individuals with low blood levels of vitamin C. Although cause and effect was not clear, the researchers who conducted the study did recommend increased vitamin C consumption.

Additional causes of ulcers besides H. pylori include excess digestive acids that damage the lining of the digestive tract and, sometimes, long-term use of anti-inflammatory drugs – both non-steroidal drugs (NSAIDS) like Ibuprofen and Naproxen in addition to the use of steroid medications like Prednisone. Smoking and excess alcohol consumption can increase the risk of ulcer formation as well as slow down healing of already existing ulcers. Although stress isn’t considered a sole cause of PUD as it once was thought, unmanaged stress induces changes in immune system function, blood flow, and acid secretion that can lead to upper digestive tract mucosal injury, as well as aggravate symptoms and delay healing.

What is the conventional treatment of peptice ulcer disease?

Ulcers can sometimes be identified with an upper GI X-ray, but are most often visualized directly with the use of an endoscope, a long narrow tube that is threaded down the esophagus of an anesthetized patient and into the stomach and upper small intestine. If necessary, a biopsy of tissue can be taken close to the ulcer to check for the presence of H. pylori and to rule out cancer. Blood, breath and stool tests can also detect the presence of H. pylori and are a good way to monitor treatment progress.

The conventional treatment of peptic ulcer disease focuses on killing the bacteria and reducing the level of acid in the stomach to relieve pain and encourage healing. This is done with a combination of two antibiotics ( most commonly amoxacillin or metronidazole together with clarithromycin ) plus a drug to reduce or neutralize stomach acid (such as omeprazole ), so-called “triple therapy.” The duration of treatment is typically only two weeks, yet the approach is often very effective.

Ulcers that do not heal with treatment may indicate a resistant form of H. pylori or the presence of other factors interfering with the healing process like smoking, alcohol or NSAID use. Rare causes of ulcers include extreme overproduction of stomach acid (Zollinger-Ellison syndrome), stomach cancer, or Crohn’s disease.

What therapies does Dr. Weil recommend for peptic ulcer disease?

Dietary changes: As a general guideline, follow the anti-inflammatory diet for peptic ulcer disease. Specifically:Avoid all coffee and other sources of caffeine, including decaffeinated coffee, as well as alcohol and tobacco.Avoid milk and milk products as well, they increase acid secretion. Eat smaller amounts of foods more frequently.Don’t let your stomach go empty for long periods of time.Drink peppermint tea and chamomile teas frequently. Both soothe the lining of the digestive tract; however, if you have been diagnosed with GERD it is best to avoid peppermint, which may worsen symptoms of GERD.Try taking one teaspoon of aloe vera juice after meals.Sip red pepper tea (one quarter teaspoon of cayenne pepper steeped in a cup of hot water) or a small capsule of the powder. Cayenne pepper has a good local anesthetic effect.For prevention, be sure to eat foods high in vitamin C. If acidic sources like citrus fruits and tomatoes are bothersome, try apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red bell peppers), and potatoes.Supplements: Avoid frequent use of aspirin and other salicylates, and nonsteroidal anti-inflammatory drugs (NSAIDs). Use acetaminophen (Tylenol) or an herbal anti-inflammatory for the treatment of mild pain instead, but even acetaminophen may not be safe for long-term use. Don’t take steroids unless your doctor insists.To protect the lining of your stomach and duodenum take deglycyrrhizinated licorice (DGL), which has excellent soothing and healing properties. The dose is one half teaspoon of DGL powder or two tablets of DGL extract (chew these slowly) before or between meals. You can continue taking DGL as long as you have symptoms.Mind/Body Medicine:  Make serious efforts to neutralize stress in your life by practicing healthy stress management techniques such as breathing exercises and meditation, learning visualization or hypnotherapy (or both) to heal your ulcer, or by taking a course of biofeedback training. As necessary, create positive changes in whatever in your life causes you the most stress – your job, living situation, or relationships.

Originally Post June 2011. Updated September 2. 

The post Peptic Ulcer Disease appeared first on DrWeil.com.

Natural Sleep Aids & Tips

Secrets to Sleeping Soundly
Avoiding Afternoon Slowdowns
Drowsing in the Afternoon?
Fighting Fatigue With Herbs
Natural Remedies for Insomnia
Sleep for Weight Loss
Trouble Counting Sheep?
Trouble Sleeping? Try Mantram

 Strategies To Sleeping Soundly

There are many reasons why people have a difficult time falling asleep or staying asleep. The good news is that common problems with sleep are often easily addressed without the use of medication. There are no guaranteed cures for insomnia, but there are effective steps you can take, including adopting some basic lifestyle practices. Ask yourself these questions (and try the simple sleep aid recommendations) if you find yourself waking frequently in the night:

Are you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or older, worn-out bedding can all impede a good night’s sleep. Check your mattress for signs of wear at least twice a year, and consider new pillows. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy. A session or two of this safe and effective treatment can be life-changing.Is your bedroom noisy? Consider a “white noise” generator to address insomnia. This is an inexpensive but effective device for making soothing sounds to mask jangling ones.Is your mind overactive? If you can’t sleep because of thoughts whirling through your head, try the Relaxing Breath, which can help you put aside the thoughts that are keeping you awake. A few stretches can help encourage sleep, too.Are you frequently getting up to urinate and then not able to get back to sleep? Eliminate caffeine and alcohol, especially before bedtime: both can increase nighttime urination and sleep disturbances.Are you using tech devices prior to sleep? This has become one of the most common sleep disturbing habits in our society today. Using smartphones, tablets, and computers prior to sleep can lower levels of melatonin and shorten REM cycles. Turning off technology one to two hours prior to sleep can really help.

If you experiment with all these possibilities and still wake in the early morning hours, try getting up and reading or doing some light stretching – anything other than watching the clock and worrying about the sleep you’re losing. Taking your mind off the problem can help to relax you and may help you to fall back asleep.

 Avoiding Afternoon Slowdowns

Many people find themselves losing steam in the afternoon, due to a variety of reasons. If you experience afternoon slumps, ask yourself the following:

Do you exercise regularly? Exercising can help keep your energy levels high, especially if you exercise in the morning.Are your lunches heavy in carbohydrates? Midday meals with lots of carbs can make you sleepy. Make sure your lunch has a balance of carbs and protein.Do your snacks come in the form of a cookie or candy bar? Stay away from refined and processed foods, especially products heavy in sugar. While they can cause an initial energy spike, they are usually followed by a crash.. Opt for  healthier snacks, like fresh fruit, that will better sustain your energy.How do you combat boredom? Instead of slumping in your chair, get up and go for a brief walk to get your blood flowing.How much coffee do you drink in the morning? It can energize you early in the day, leaving you lethargic and slow in the afternoon. Green tea is a good coffee substitute, one that is less likely to make you feel sluggish in the afternoon. Drowsing in the Afternoon?

Each of us has different patterns of high and low states of energy throughout the day. Some people find that exercise in the morning can go a long way toward keeping their energy level consistent during the afternoon. A strategy known to those who have become habitual exercisers is that effort creates energy. Don’t wait for energy to come when you are tired; as soon as you begin to feel that afternoon slump, shake it off by moving your body. Try taking a brisk walk after lunch. It may be what you need to keep you awake and alert the rest of the day.

 Handling Fatigue With Herbs

If you feel worn down or are lacking energy due to improper sleep, a hectic schedule or day-to-day stressors, learn how to address fatigue naturally. Taking a few minutes for yourself and doing simple breathing exercises can be helpful, as can daily moderate exercise and getting adequate rest. Certain nutrients and botanicals  can also help:

Magnesium. Supplementation has been shown to help alleviate symptoms of fatigue in persons with low magnesium levels.Studies suggest that his herb (Eleutherococcus senticosus) can help enhance mental activity as well as physical endurance.Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.Ashwagandha. This Ayurvedic herb is prized for its ability to help the body deal with stress.Cordyceps. This traditional Chinese medicinal mushroom may help reduce fatigue and boost energy levels. Natural Remedies For Insomnia

Sleep is an important part of reaching your health goals. Shakespeare called sleep “the chief nourisher in life’s feast.” Adequate sleep is a primary component of a healthy lifestyle. Although often the undesirable result of our busy lives, insufficient sleep may also be indicative of imperfect health, and can itself lead to future health problems.

Here are some suggestions for getting the sleep you need to protect body and mind:

Eliminate caffeine from your diet, especially in the form of coffee, soft drinks, energy drinks,, as well as in over-the-counter drugs (check the labels).Practice daily breathing exercises, and the relaxing breath when falling asleep.Take a warm bath before bedtime.Get at least 45 minutes of aerobic activity every day. Sleep For Weight Loss

Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin – a hormone that stimulates hunger – and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!

 Trouble Counting Sheep?

Insomnia is relatively common, affecting about one-third of the adult population worldwide, and more women than men. Typical symptoms of insomnia include problems falling asleep, waking up frequently in the night with difficulty falling back to sleep, waking too early in the morning, and feeling unrefreshed when waking in the morning. The causes of insomnia are varied. Noise, temperature changes, medication side effects, jet lag, and a change in surroundings can all cause it, as can PMS, menopause, menstruation, or pregnancy.

If you suffer from insomnia, try to stick to a routine at bedtime, and go to bed at the same time every day. Avoid caffeine and alcohol before bedtime, and get plenty of exercise during the day. A dark room free of noise may also help; consider buying a “white noise” device if your bedroom is noisy. If you are having trouble falling asleep, try relaxation techniques like breathing exercises, meditation, or yoga.

 Trouble Sleeping? Try Mantram

Mantram is the practice of repeating over and over in the mind certain syllables, words or phrases that help unify consciousness and counteract negative mental states. It is especially helpful for people with restless minds, whose turbulent thoughts keep them from falling asleep. The repetition of a verbal formula is a way of focusing the thinking mind and negating the effects of thoughts that produce anxiety, agitation and unhappiness.

You can practice mantram anywhere, especially as a sleep aid and a natural remedy for insomnia- it is a totally portable technique, requires no training or equipment, and can be used in any circumstance, so long as you don’t practice it while doing something that otherwise requires your undivided attention. Try experimenting with it – choose a word, sound or phrase that is pleasing to you, and repeat it. If your mind wanders, simply focus back on the word.

Find more information about  natural remedies for insomnia  and other  sleep aid  information by browsing Dr. Weil’s articles and advice.

Reviewed by Benjamin S. Gonzalez, M.D., May, 2016. Updated July 2024.

The post Natural Sleep Aids & Tips appeared first on DrWeil.com.

July 22, 2024 08:10 AM Eastern Daylight Time

BOCA RATON, Fla.–(BUSINESS WIRE)–Amidst an ongoing surge in health-conscious consumer purchasing behaviors in the US and globally, the Seed Oil Free Alliance proudly announces the addition of Dr. Andrew Weil as advisor, medical researcher, and partner. Dr. Weil, a renowned figure in integrative medicine and public health, will play a pivotal role in shaping the rigorous Standards and laboratory testing protocols for the Alliance’s pioneering certification seal.

“At the forefront of our mission is addressing the widespread, excessive use of highly refined seed oils, a pervasive yet often overlooked health concern,” stated Dr. Andrew Weil, Chair of Integrative Medicine at the University of Arizona. “Through the ‘Seed Oil Free Certified’ Seal, consumers gain vital transparency, empowering them to make informed, healthier choices when purchasing consumer packaged goods or eating out,” Weil added.

Dr. Weil’s expertise will drive the Alliance’s commitment to transparency, accountability, and education in the global food supply chain. Corey Nelson, Chief Innovation Officer of the Seed Oil Free Alliance, expressed gratitude for Dr. Weil’s endorsement, emphasizing the partnership’s potential to revolutionize food labeling in the interest of public health and consumer choice.

“We are deeply honored that Dr. Weil has joined our team. Further, this partnership will bring clarity to erroneous labeling practices while accelerating the availability of seed oil-free food options through trust, transparency and technology,” stated Corey Nelson.

The average American today consumes between 20% and 30% of their daily calories from refined seed oils like soybean, corn, and canola oil. They’re an inexpensive source of empty calories found in snacks, ready-to-eat foods, food service offerings, and cooking oils. The simple, memorable, trademarked “Seed Oil Free Certified” Seal will appear on product packaging and marketing materials for the increasing number of consumers who are already eating a seed oil-free diet and provide brands with a unique opportunity to take a stand on this timely issue.

“The overconsumption of inflammatory omega-6 fats is a driver of chronic disease, and most Americans are still unaware of the health implications of how these oils affect their health. They have no place in diets that promote health and longevity,” Weil added.

About Seed Oil Free Alliance
The Seed Oil Free Alliance is a third-party certifying organization that offers the world’s first “Seed Oil Free Certified” Seal for qualifying consumer packaged goods (CPG), ready-to-eat foods, food service operations, and bottled cooking oil products. The “Seed Oil Free Certified” Seal guarantees consumers that the foods they choose have undergone independent laboratory testing to ensure the purity of added oils and refined fat ingredients. Supporting the Seed Oil Free Alliance in its mission to accelerate the availability of seed-oil free food options through trust, transparency, and technology is an advisory panel made up of leading public health and nutrition experts led by Dr. Andrew Weil. More information can be found at seedoilfreecertified.com.

About Dr. Andrew Weil, MD
Andrew Weil is a Harvard-trained medical doctor, author of peer-reviewed scientific papers and New York Times bestselling books, and founder of True Food Kitchen. He is known for his popular lectures and talk show appearances as well as training doctors and nurses at the Andrew Weil Center for Integrative Medicine at the University of Arizona, where he also holds the Lovell-Jones Endowed Chair in Integrative Medicine and is Clinical Professor of Medicine and Professor of Public Health. Dr. Weil serves as a mentor and scientific advisor to the Seed Oil Free Alliance team.

Contacts
Margie Adelman
VP of Communications
Seed Oil Free Alliance
[email protected]
916-220-3500

The post The Seed Oil Free Alliance Welcomes Dr. Andrew Weil MD as Advisor, Medical Researcher and Partner appeared first on DrWeil.com.

Turmeric (Curcuma longa)

The rhizome (underground stem) of Curcuma longa, a member of the ginger family, yields the yellow spice turmeric. It has long been used in India and other Asian countries as an herbal medicine and food.

In the 13th century, traders introduced turmeric to Europe, where it was called Indian saffron because it looked like the spice saffron. It is responsible for the bright color of curried dishes and American yellow mustard.

Best Uses For Turmeric:

Research studies are most often focused on the antioxidant and anti-inflammatory properties of turmeric’s main active ingredient curcumin (no relation to the spice cumin), which may offer protection against certain cancers, help address arthritis, benefit those with inflammatory bowel disease, reduce blood sugar, and help prevent Alzheimer’s disease. Turmeric is recommended as part of an anti-inflammatory diet

Turmeric can be taken orally to assist in treating osteoarthritis (OA) and rheumatoid arthritis (RA). Some clinical studies show turmeric extract can  reduce joint pain and improve functionality. It also helps reduce the need for NSAIDs and other pain medications. Other studies suggest that turmeric may also reduce symptoms of RA, but more research is needed.

Preliminary studies suggest regular ingestion of turmeric extract may help stabilize or even prevent colorectal cancer.

Growing evidence suggests that the spice may help protect against Alzheimer’s disease. The main constituent of turmeric, curcumin, appears to block the progression of Alzheimer’s disease in mice. Epidemiologic studies of Indian populations, whose diets are rich in turmeric, show that rates of Alzheimer’s disease are very low in these groups. More research is needed to confirm or disprove the effectiveness of turmeric for Alzheimer’s disease prevention.

The curcumin in turmeric may also prevent oxidation of cholesterol, reduce the progression of atherosclerosis, and protect against heart attack and stroke.

Topically, turmeric is used for a variety of skin disorders including ringworm, skin inflammation, and bruising. It is also used as an analgesic.

Turmeric is a culinary spice and an important ingredient of curry powder. Turmeric essential oil is used in perfumes and as a color component in many foods.

Turmeric Is Available In:

Turmeric is available in powdered form as a culinary spice, and in tablets and capsules as medicinal extracts. It should be labeled as an extract of turmeric standardized to the compound curcumin or curcuminoids.

Interactions And Warnings:

Turmeric is considered safe when used appropriately and according to the label. Those with liver disease should use turmeric with caution.

There are no known drug interactions, but in rare instances, daily use of turmeric over an extended period of time may cause stomach upset or heartburn in some patients. Those taking medication for diabetes should be aware that turmeric may reduce blood sugar levels.

Women who are pregnant should avoid turmeric due to the possibility of uterine stimulation. There is insufficient information about the use of turmeric for women who are nursing, so contact your doctor before taking it.

Do not take turmeric if you have gallstones or bile duct dysfunction, as it may influence gallbladder contractions. Turmeric also exhibits antiplatelet effects and may promote bleeding if used immediately before surgery. Discontinue use of turmeric two weeks before surgical procedures.

When Buying Turmeric:

Look for products standardized to 95 percent curcuminoids and that also contain black pepper (or piperine or bioperine) to improve absorption. For cooking, choose brightly colored and aromatic turmeric powder.

Turmeric Dosage:

Adults can take 400 to 600 mg of turmeric extract three times per day or as directed on the product label. The dried spice is not effective for addressing specific conditions but is good for general health.

Child Dosage:

Young children should not be given turmeric.

Dr. Weil Says:

The bottom line is that turmeric is good for you so find ways to include it in your diet. If you are a lover of Indian food like I am that should not be too difficult. I have long recommended drinking turmeric tea, a popular drink in Okinawa, and probably one of the reasons that lifespans are longer there than any other country. I frequently recommend turmeric supplements and believe them to be more effective than isolated curcumin for inflammatory disorders. . When shopping for supplements, make sure that the one you choose contains black pepper extract or piperine. (If you’re cooking with turmeric, be sure to add some black pepper to the food.). Note that piperine can slow the elimination of some prescription drugs including phenytoin [Dilantin], propranolol [Inderal], and theophylline. Be patient when taking turmeric supplements: the full benefits may not be apparent for eight weeks.

Learn more about turmeric:Three Reasons To Eat TurmericTurmeric For Depression?Curcumin Or Turmeric?Turmeric For Arthritis?Cooking With Turmeric

Sources
American Cancer Society – cancer.org/Treatment/TreatmentsandSid...

Consumerlab. consumerlab.com/tnp.asp?chunkiid=21874 (accessed July 18, 2016)

Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health, by Andrew Weil.

Natural Database – naturaldatabase.therapeuticresearch.c...

Reviewed by Russell Greenfield, M.D., August, 2016. Updated June 2024. 

The post Turmeric appeared first on DrWeil.com.

What Is Vitamin D?

Vitamin D, often referred to as the “sunshine vitamin,” is actually a fat-soluble hormone that the body can synthesize naturally. There are several forms, including two that are important to humans: D2 and D3. Vitamin D2 (ergocalciferol) is synthesized by plants, and vitamin D3 (cholecalciferol) is synthesized by humans when skin is exposed to ultraviolet-B (UVB) rays from sunlight. The active form of the vitamin is calcitriol, synthesized from either D2 or D3 in the kidneys. Vitamin D helps to maintain normal blood levels of calcium and phosphorus.

Why Is Vitamin D Necessary?

Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. It also helps to strengthen the immune system and protect against a number of serious diseases, including rickets and osteomalacia. Research suggests vitamin D may also provide protection from hypertension, psoriasis, several autoimmune diseases (including multiple sclerosis and rheumatoid arthritis), and reduce the incidence of fractured bones. In addition, growing evidence has demonstrated its important role in defending against cancer. (Studies link a deficiency of vitamin D to as many as 18 different cancers).

What Are the Signs Of a Deficiency?

Deficiencies of vitamin D are common, especially in industrialized countries in northern latitudes, where sun exposure is typically infrequent. Low levels of vitamin D may lead to weak muscles porous bones, and easy fracturing.

How Much Vitamin D Should Adults Take?

According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults is 5 mcg (200 IU) daily for males, females, and pregnant/lactating women under the age of 50. People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, Dr. Weil recommends 2,000 IU of vitamin D per day. Look for supplements that provide D3 (cholecalciferol) rather than D2 (ergocalciferol). Vitamin D levels are now routinely checked as part of health care maintenance by many practitioners, and anyone with vitamin D deficiencies should discuss intake levels with his or her physician.

How Much Vitamin D Should Children Take?

According to the NIH, AI for children from birth until 5 years of age is 5 mcg per day (200 IU).

What Are Some Vitamin D Foods?

Getting enough vitamin D from your diet alone can be difficult. While fortified vitamin D foods such as milk and cereals are available, most provide vitamin D2, the form which is much less well utilized by the body than D3. Good dietary sources include fortified foods, eggs, salmon, tuna, mackerel and sardines. Since sun exposure stimulates vitamin D synthesis , it is good to get some every day. A helpful rule: estimate the amount of time it would take for your skin to turn pink – or slightly, but noticeably darker – in the sun. Then reduce that time by 50 percent if you have fair skin, and 25 percent for darker skin – seek getting that amount of exposure to sunlight between 11 a.m. and 3 p.m. two to three times per week.

Are There Any Risks Associated With Too Much Vitamin D?

No adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily. Exposing the face and hands to roughly 10 minutes of direct sunlight daily is also quite safe and a good way to boost vitamin D; levels For some tips on general sun safety, read the DrWeil.com Q&A: “No Fun in the Sun.”

Originally Posted April 2007. Updated June 2024

The post Vitamin D Supplements & Foods appeared first on DrWeil.com.

What is CoQ10?

Coenzyme Q10 (CoQ10) is a natural antioxidant synthesized by the body, also found in many foods, and available as a supplement. It comes in two forms: ubiquinol, the active antioxidant form, and ubiquinone, the oxidized form, which the body partially converts to ubiquinol. Many multi-ingredient supplements contain both forms of CoQ10. In general, coenzymes support enzymes in their various biochemical functions. Coenzyme Q10 is a vital participant in the chain of metabolic chemical reactions that generate energy within cells. It is found in every cell of the body (hence the name ubiquinone), but is present in higher concentrations in organs with higher energy requirements such as the kidneys, liver, and heart.

Many medical studies demonstrate benefits of supplemental CoQ10, most of which stem from its vital role in oxygen utilization and energy production, particularly in heart muscle cells.

Why is CoQ10 necessary?

Coenzyme Q10 is beneficial for heart health in many ways. It assists in maintaining the normal oxidative state of LDL cholesterol, helps assure circulatory health, and supports optimal functioning of the heart muscle. CoQ10 may also help support the health of vessel walls. In addition, it may play a role in reducing the number and severity of migraine headaches, and improving sperm motility in men. Some research has indicated therapeutic value in high doses to slow the progression of Parkinson’s disease, but a 2011 study by the National Institute for Neurological Disease and Stroke found no consistent benefit in slowing symptoms of neural degeneration. A few small clinical trials have indicated CoQ10 supplementation may help prevent and treat inflamed gums, a condition known as gingivitis.

What are the signs of a Coenzyme Q10 deficiency?

Studies in both animals and humans have associated significantly decreased levels of CoQ10 with a wide variety of diseases and conditions, including fibromyalgia, diabetes, and cancer, as well as neurodegenerative, mitochondrial, and muscular diseases. Since this enzyme is found in high concentration in heart muscle cells, deficiency has been associated with cardiovascular problems including angina, arrhythmia, heart failure and high blood pressure. Problems with blood sugar regulation, gingival (gum) health, and stomach ulcers have also been associated with CoQ10 deficiency. Those who are taking statins to lower cholesterol are at particular risk for deficiency, because these drugs  block Coenzyme Q10 synthesis in the body. Low CoQ10 levels in patients on statins can contribute to the common side effects of statin therapy such as fatigue and aching joints and muscles.

How much, and what kind of Coenzyme Q10, does an adult need?

There is no official Daily Value recommendation, but Dr. Weil suggests at least 90 to 120 mg of supplemental CoQ10 for any adult taking statin medications and for those with a family history of heart problems, or who is at increased risk for cardiovascular disease. This dosage is also appropriate for otherwise healthy men and women as a preventive measure and to help maintain a healthy cardiovascular system. Coenzyme Q10 is fat-soluble, so take the supplement with a meal containing fat. Seek out the soft-gel ubiquinol form when taking CoQ10 as a standalone supplement, as this has greater antioxidant efficiency than the ubiquinone form.

How much CoQ10 does a child need?

Dr. Weil suggests consulting with your child’s pediatrician before starting him or her on CoQ10.

How do you get enough CoQ10 from foods?

Although the body is capable of synthesizing CoQ10, Dr. Weil believes that adding foods high in Coenzyme Q10 to the diet and taking a daily supplement is advisable for the at-risk populations indicated above. A typical American diet will include approximately 10 mg of CoQ10 daily, so supplementation is usually necessary to reach the amounts that Dr. Weil regards as optimal.

Are there any risks associated with too much Coenzyme Q10?

There is limited research on the toxicity of CoQ10, but preliminary evidence indicates that supplemental doses of up to 1,200 mg a day may be beneficial for those with certain health conditions, especially Parkinson’s disease, with no known side-effects. Some studies have found high daily dosages safe up to 3,600 mg, however gastrointestinal discomfort was reported with these high doses.

Are there any other special considerations?CoQ10 is being used in research for improving the immune function of people with HIV or AIDS.More research is needed, but Coenzyme Q10 seems to improve muscular dystrophy patients’ exercise capacity, heart function, and overall quality of life.There are preliminary indications that CoQ10 may help slow the progression of dementia in Alzheimer’sCoQ10 has also shown promise in preventing migraine, and supplementation appears to decrease headache frequency, especially in children and adolescents.A 2023 study suggests that CoQ10 may help mitigate the symptoms of Long COVID Syndrome, but much more research in needed.

Originally Posted January 2012. Updated June 2024.

The post Coenzyme Q10 (CoQ10) appeared first on DrWeil.com.

What is vitamin C?

Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

What does vitamin C do? 

Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by mitigating the activity of free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function.

What are the signs of a vitamin C deficiency?

Deficiency symptoms include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can cause scurvy, a rare but potentially severe illness.

How much, and what kind of Vitamin C, does an adult need?

According to the National Institutes of Health (NIH), the recommended vitamin C daily allowance (RDA) for adults over age 19 is:

Men, 90 mg per dayWomen, 75 mg per dayPregnant women, 85 mg per dayBreastfeeding women, 120 mg per day.

Individuals who smoke require a 35 mg a day higher intake than non-smokers.
For adults, Dr. Weil recommends taking 250 mg of vitamin C each day.

How much does a child need?

NIH recommends Adequate Intakes (AIs):

Infants 0-6 months old, 40 mg per dayInfants 7-12 months old, 50 mg per day.

The RDAs of vitamin C for teens and children are:

Toddlers 1-3 years old, 15 mg per dayChildren 4-8 years old, 25 mg per dayChildren 9-13 years old, 45 mg per dayMale teens 14-18 years old, 75 mg per dayFemale teens 14-18 years old, 65 mg per day

How do you get enough vitamin C from foods?

Vitamin C is easy to obtain through foods, as many fruits and vegetables contain it. Good sources include: apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, citrus fruits (lemons, limes, oranges), kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red bell peppers, which have among the highest per-serving vitamin C content), potatoes, and tomatoes.

Are there any risks associated with too much vitamin C?

When obtained from food sources and supplements in the recommended dosages, vitamin C is quite safe. Side effects are rarely reported, but high doses can cause diarrhea, nausea, abdominal cramps, and other gastrointestinal symptoms. For most healthy individuals, the body can only hold and use about 200-250 mg of vitamin C a day, and any excess is lost though urine. At times of illness, during recovery from injury, or under conditions of increased oxidative stress (including smoking), the body can use greater amounts. High doses of vitamin C (greater than 2,000 mg/day) may contribute to the formation of kidney stones in some people, as well as cause severe diarrhea, nausea, and gastritis.

Are there any other special considerations?

Adverse interactions may occur between vitamin C and anticoagulant drugs such as warfarin (Coumadin), decreasing their action. Nicotine products, oral contraceptives/estrogens, tetracyclines, barbiturates, and aspirin may decrease levels of vitamin C.

Updated by: Andrew Weil, M.D., and Brian Becker, M.D., on Oct. 29th, 2012

Sources
ods.od.nih/factsheets/VitaminC-Health...

nlm.nih/medlineplus/ency/article/0024...

umm/health/medical/altmed/supplement/vitamin-c-ascorbic-acid

lpi.oregonstate/mic/micronutrients-he...

Reviewed by Benjamin S. Gonzalez, M.D., May, 2016. Updated June 2024.

The post Vitamin C Benefits appeared first on DrWeil.com.

It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease. We all know and have experienced inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body’s healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, and dietary choices play a significant role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks. (Find more details on the mechanics of the inflammation process and the Anti-Inflammatory Food Pyramid.)

The Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss program (although people can and do lose weight on it), nor is the Anti-Inflammatory Diet an eating plan to stay on for a limited period of time. Rather, it is a way of selecting and preparing anti-inflammatory foods based on the scientific evidence of how they can help your body maintain optimum health. Along with influencing inflammation, this dietary strategy will provide steady energy and ample vitamins, minerals, essential fatty acids, dietary fiber, and protective phytonutrients.

You can also adapt your existing recipes according to these anti-inflammatory diet tips:

General Anti-Inflammatory Diet Tips:Aim for variety.Include as much fresh food as possible.Minimize your consumption of processed foods and fast food.Eat an abundance of fruits and vegetables.Caloric IntakeMost adults need to consume between 2,000 and 3,000 calories a day.Women and smaller and less active people need fewer calories.Men and larger and more active people need more calories.If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.Try to include carbohydrates, fat, and protein at each meal.CarbohydratesOn a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day.Adult men should consume between 240 to 300 grams of carbohydrates a day.The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load.Reduce your consumption of foods made with flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).Eat more whole grainssuch as brown rice, cracked wheat, and barley, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products.Eat more beans, winter squashes, and sweet potatoes.Cook pasta al dente and eat it in moderation.Avoid products made with high-fructose corn syrup.FatOn a 2,000-calorie-a-day diet, 600 calories can come from fat – that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, avocado oil is a good choice.Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and other seed oils.Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from them.For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams). Vegetarians can take omega-3 supplements made from algae.ProteinOn a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease.Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt.Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.FiberTry to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans and avocados), and whole grains.Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran fiber per one-ounce serving.PhytonutrientsTo get maximum nutritional protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms.Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.Eat cruciferous (cabbage-family) vegetables regularly.Include whole soy-based foods in your diet.Drink tea instead of coffee, especially good quality white, green or oolong tea.If you drink alcohol, use red wine preferentially.Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).Vitamins and Minerals

The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail to help address any dietary gaps:

Vitamin C, 200 milligrams a day.Vitamin D, 2000iu a day, preferably as D3(cholecalciferol)Vitamin E. Most adults should limit their daily supplement intake of vitamin E to 100-200 IU (in the form of mixed tocopherols and tocotrienols).Selenium, 100-200 micrograms per day.Mixed carotenoids, 10,000-15,000 IU daily.The antioxidants can be most conveniently taken as part of a daily multivitamin/multimineral supplement. It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium.Other Measures To ConsiderIf you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants.Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).If you are not regularly eating ginger and turmeric, consider taking these in supplemental form.Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.WaterDrink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated.

Also, read the 16 Top Sources for the Anti-Inflammatory Diet

Watch Dr. Weil discuss How to Eat: The Anti-Inflammatory Diet

Originally Posted August 2006. Updated May 2024

The post Dr. Weil’s Anti-Inflammatory Diet appeared first on DrWeil.com.

My fascination with medicine—more accurately, with the human body and how it lives, heals, and ages—began early. So too did my interest in mushrooms and psychoactive plants, from cannabis to coca. I never thought I’d practice conventional medicine; I considered my years in medical school to be an educational, not professional, endeavor. The direction my life took after those four years has been eccentric, often controversial, always tremendously gratifying. I was recently invited to tell some of the stories of those early years for readers of Harper’s magazine. I hope you’ll take the time to read the article, titled “Saturn Return.”

In it I talk about my internship in San Francisco in 1968-69, when I became a frequent smoker of cannabis and user of psychedelics. In my last year of medical school I had conducted a human study of marijuana that concluded it had less impact on the body than alcohol. My research was published as a lead article in Science and was reported on the front page of the New York Times.

After my internship year, I was commissioned as a lieutenant in the U.S. Public Health Service and assigned to the National Institute of Mental Health. I write about that experience in the Harper’s piece and explain why it turned me away from conventional Western medicine.

The health establishment in Washington, D.C., didn’t have much patience for my perspective. I resigned my commission and sought and received conscientious objector status to avoid going to Vietnam.  I then set out to learn how to be healthy, how to use natural remedies, and how to draw on traditional wisdom and alternative healing methods to find a new way of practicing medicine.

In the article I candidly share my experiences as an expert witness in court cases involving illegal drugs, from cannabis to cocaine to LSD. I drew on both my studies and my own experiences to challenge state and federal laws and was able to save several good people from bad legal outcomes.

I also describe my experiences with the Cubeo people in a Colombian village deep in the Amazonian rainforest. I went there to learn how the Cubeos prepare and use a unique form of powdered coca, and I had some wild times with them.

The Harper’s article contains more than a few surprises.  It will give you chuckles as well as insight into how I developed a new philosophy of health and healing.

Andrew Weil, M.D.

Enjoy my memoir here.

The post Saturn Return appeared first on DrWeil.com.