What's Tight Jean Syndrome? (Poll)

A recent Q&A discussed the effects of tight jeans on your health: What Is Tight Jean Syndrome? Check out the article and let us know which article of clothing causes you the most pain!

White Rice and Type 2 Diabetes

White rice is positioned high on the glycemic index, which ranks carbohydrates on the basis of how rapidly they affect blood sugar. And now researchers from the Harvard School of Public Health have found that high intakes of white rice can elevate the risk of type 2 diabetes. The investigators looked at the results of four studies, (one performed in China, one in Japan, one in the U.S. and one in Australia) to postulate that the risk of developing diabetes goes up by 10 percent with each 5.5 ounce serving of white rice eaten daily, particularly among women. Since Asians eat more rice than westerners, the investigators concluded that they’re at a higher risk. While a considerable amount of additional research would be needed to confirm these findings, the Harvard team suggests eating whole grains instead of white rice to help lower diabetes risk and noted that brown rice contains more nutrients than white rice, including more fiber, magnesium and vitamins. It also ranks nine points lower on the glycemic index than white rice. The study was published online on March 15, 2012 on bmj.com. 

The Appeals and Challenges of Gardening (Video)

Gardening is a great activity, but sometimes it can be a challenge. Find out what Dr. Weil says appeals to him the most when it comes to gardening and what he does to challenge himself. Dr. Weil also compares his gardening experiences in Tucson and British Columbia.

Want new videos from Dr. Weil? Subscribe to his YouTube channel for weekly videos!

Meditation For Stressed Out Caregivers

Patient care is not an easy job. For many of the caregivers for the 5.4 million Alzheimer's patients in the U.S., it leads to loneliness, exhaustion, fear, stress and depression. Researchers at UCLA's Semel Institute for Neuroscience and Human Behavior looked at the benefits of meditation for a group of caregivers whose ages ranged from 45 to 91. The participants were divided into two groups, one that would learn to practice mediation and the other who would relax with closed eyes while listening to instrumental music. Both groups spent 12 minutes a day, every day, for eight weeks either practicing the meditation technique they were taught or relaxing with music. At the end of the eight weeks, the researchers found that 65 percent of the participants in the meditation group showed a 50 percent improvement on a depression rating scale and 52 percent showed 50 percent improvement on a mental health score. In the relaxation group the participants showed only a 31 percent improvement in depression and a 19 percent improvement in mental health scores. The investigators also found that meditation increased activity of telomerase, an enzyme that maintains telomeres at the ends of chromosomes. Increased telomerase activity is associated with slower cellular aging.

Meditate for a Swifter Brain

The benefits of regular meditation are well known - the relaxation response it engenders can result in lower blood pressure, decreased heart and respiratory rates and can even level out mood swings. New research from UCLA suggests that the long-term practice of meditation leads to beneficial brain changes called gyrification, a "folding" of the cerebral cortex, that are believed to promote and enhance the speed at which the brain processes information. The cerebral cortex is the outer layer of brain tissue that is key to memory, attention, thought and consciousness. The UCLA team compared MRIs of the brains of 23 long-time meditators to 16 controls matched for age, sex and whether they were left or right handed. The meditators had used various meditation modalities for an average of 20 years. The investigators reported that the MRIs showed higher levels of gyrification in the brains of the meditators than were seen in the controls’ brains; they also found a correlation between the number of meditation years and the amount of gyrification. The study was published online on February 29, 2012 by the journal Frontiers in Human Neuroscience.

My take? It's interesting that this study reflects the supposition of many traditional teachers of meditation. According to masters of meditation, the aim of the practice is not merely relaxation, but rather they promise that it can calm an agitated consciousness, creating optimal physical and mental health and that ultimately it can help restructure the mind. I usually begin my day with some sitting meditation. I sit and just observe my breath and what is going on in my body. I don't try to stop thoughts, I try to note them, and just witness them.

4 Health Benefits of Turmeric

Turmeric (Curcuma longa) is a culinary spice, a major ingredient in Indian curries, and the source of American mustard's bright yellow color. Used as both medicine and food for centuries, accumulating evidence suggests that this relative of ginger is a promising preventive agent for a wide range of diseases, probably due largely to its anti-inflammatory properties. Curcumin is the chief active component of turmeric, and is usually taken as a supplement. Research indicates that:

1. Curcumin seems to delay liver damage in some instances that can eventually lead to cirrhosis.

2. Turmeric reduces levels of heterocyclic amines - carcinogenic compounds that are formed when meats are barbecued, boiled or fried - by up to 40 percent.

3. Curcumin inhibits the growth of a skin cancer (melanoma) and also slows the spread of breast cancer into the lungs.

4. Turmeric that is part of daily curries eaten in India may help explain the low rate of Alzheimer's disease in that country. Among people aged 70 to 79, the rate is less than one-quarter that of the United States.

Some Americans may find straight turmeric powder bitter or otherwise off-putting, but when a teaspoon or two is added to a pot of soup or stew, the flavor disperses and adds a subtle depth and complexity that most people find appealing. If even that's too much for you, both turmeric and curcumin supplements are now widely available - just take one along with your daily multivitamin. Note, however, that turmeric and curcumin are poorly absorbed from the G.I. tract. Absorption is enhanced in the presence of piperine, a constituent of black pepper. Indian cuisine commonly uses turmeric and pepper together. I suggest using only turmeric and curcumin supplements that contain piperine or black pepper extract.

How's Your Blood Pressure? (Poll)

A recent Q&A discussed measuring blood pressure: Better Blood Pressure Measurement? Check out the article and let us know how you fell about your blood pressure!

What to Expect During a Colonoscopy

If you are recommended to have a colonoscopy, don’t worry: it is a 30 to 60 minute, low-risk, common procedure.

Here is what to expect:

1. A day or two before the procedure, patients are usually required to clean out their colon via a liquid diet and taking laxatives.

2. The day of the colonoscopy, you may be given a mild sedative and pain medication to help you relax. You will not be able to drive yourself home if you are given a sedative, so arrange for transportation ahead of time.

3. The actual test itself involves lying on your side while a long, flexible fiber-optic scope is guided into the rectum. This scope allows the doctor to examine the length of the large intestine for polyps and malignant growths. The flexibility of the scope allows it to move around the curves of the colon; the scope is also constructed so that air can be blown into the colon to inflate it so your doctor can better see the lining of your colon.

4. If the exam reveals abnormalities such as a polyp or inflamed tissue, your doctor can biopsy all or part of the questionable area using tiny instruments passed through the scope. The biopsy will then be sent to a lab for testing. If any bleeding occurs during a biopsy, your doctor can inject special medicines through the scope to stop the bleeding, or use a laser or similar instrument.

When you are finished, you will be expected to remain at the facility for another couple of hours until any sedatives mostly wear off. While bleeding and puncture of the colon are possible complications of colonoscopy, such complications are uncommon.

If you are nervous about getting a colonoscopy, remind yourself that any embarrassment or fear you may experience will only last a few minutes, while the benefits of early detection could add many years to your life.