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Tuesday
Feb222011

Are You Getting Enough Lutein?

If you or someone you know is getting on in years, you may want to consider supplementing your diet with lutein. Lutein and another carotenoid, zeaxanthin, form the yellow pigment of the retina, and absorb blue light which is a potentially harmful component of sunlight. There is very good evidence that the lutein in food helps protect against cataracts and macular degeneration, which are common age-related eye disorders. The best thing you can do for your eyes this month, and in the future, is to make sure your diet contains plenty of lutein-rich produce, including:

  • Fruits - Mangoes, watermelon and tomatoes are good sources of lutein
  • Vegetables - Corn, sweet potatoes, carrots, peas, squash and dark leafy greens (such as kale, collards and bok choy) provide lutein

In addition to the foods listed above, you can get zeaxanthin through orange bell peppers, oranges, corn and honeydew melon. I recommend eating five to seven servings of fresh fruits and vegetables per day. If you are unable to get adequate lutein through your diet, you may want to consider a vision-supportive supplement; talk with your doctor. For more information on supporting healthy vision, check out Dr. Weil’s Head-to-Toe Wellness Guide!

Monday
Feb212011

Job Stress and Women's Hearts

The more on-the-job strain, the more likely women are to have a heart attack, stroke or clogged arteries. These findings come from an analysis of the health of more than 17,000 working women, average age 57, participating in the long-running Women's Health Study, which is looking at heart disease and cancer prevention.  Most of the women participating were health professionals, from nurses' aides to Ph.D.s. They filled out questionnaires about their jobs that were then divided into four groups depending on the extent of the stress the women reported. Ten years later, the researchers found that women with demanding jobs and little control were nearly twice as likely to have had a heart attack as women with less demanding jobs and more control. Those with the most stress had a 40 percent higher overall risk of heart attacks, strokes or clogged arteries that required bypass surgery or angioplasty, a procedure to open the arteries. In addition, women who were worried about losing their jobs had higher blood pressure, cholesterol levels and body weight than those who weren't worried about job security.

Check out the Women's Health Center.

Sunday
Feb202011

Pickled Vegetables

Pickled carrots, jicama, cauliflower and string beans make a healthy snack to have on hand. The carrots offer a great deal of beta-carotene and iron. The jicama and cauliflower provide vitamin C and potassium, and the string beans have a good deal of antioxidants and also add some color to the combination. The vinegar here is well seasoned with the essence of mustard, dill weed, and garlic, all offset with a hint of sweet and balancing brown sugar. The pickling liquid makes an excellent dressing for any salad.

Ingredients:

Click to read more ...

Saturday
Feb192011

3 Ways to Practice the Slow Food Movement

The Slow Food Movement - which started in Italy in the 1980s - encourages people to slow the pace of life in order to truly savor not only foods and beverages but the pleasure of eating and the companionship of friends and family sitting around the table. Traditional foods that are fresh, made from local ingredients and served during leisurely meals are the focus of this movement. From a health perspective, this philosophy is a much-needed departure from "fast food," which is designed to be eaten on the run. If you want to get involved in the Slow Food Movement, try the following:

  1. Shop for fresh, organically grown local produce and baked goods at farmers' markets.
  2. Patronize restaurants that specialize in local or regional foods.
  3. Keep family traditions alive. Think about the foods your grandparents prepared for holidays or family gatherings, and try to replicate what you can.

Make your food even "slower" by growing your own vegetables!

Friday
Feb182011

The Two Most Vital Choices for Health

The number one lifestyle choice you can make to remain healthy is not smoking. Second on the list is regular exercise, at least 30 minutes a day five days a week. These commonsense recommendations were the principal findings of a review of 40 scientific studies published between 2006 and 2010. Not surprisingly, the report indicated that regular physical activity cannot only reduce the risk of some two dozen diseases including dementia, but can also slow the aging process. If you want additional protection against cancer, increase the half hour of daily exercise to an hour - that could slice another 16 percent off your risk, the investigators said. More specifically, the review found a strong, inverse relationship between physical activity and colon cancer in both men and women. It also showed that men whose jobs involve some activity (as opposed to sitting at a desk all day) have lower rates of prostate cancer. In addition to brisk walking (or 20 minutes of jogging three times a week), the review recommends two strength-training sessions per week to build muscles and, as you get older, exercises to help you maintain balance and flexibility. The review was published in the December, 2010, issue of the International Journal of Clinical Practice.

My take? You won't get any argument from me about the need for exercise to maintain good health. I am a great believer in the benefits of sensible, moderate exercise for healthy living and healthy weight loss. Our bodies evolved in very demanding environments and are meant to be used. If they are not, they deteriorate.  Many of the illnesses that plague our society result from underuse of bodies. The prevalence of heart and artery disease correlates as much with lack of aerobic exercise as it does with unhealthy diets. Insufficient aerobic activity also predisposes us to musculoskeletal disorders, gastrointestinal problems, nervous and emotional illnesses, and a long list of other ailments.

Thursday
Feb172011

5 Reasons to Drink Green Tea

Looking for a simple resolution to improve your overall health? Start drinking green tea. My beverage of choice, green tea is a potent source of catechins - healthy antioxidants that can inhibit cancer cell activity and help boost immunity. Need more reasons to drink green tea? It can also:

  1. Lower cholesterol levels and rates of heart disease
  2. Help protect against bacterial infections
  3. Promote joint health and stronger bones
  4. Reduce inflammation
  5. Enhance the effects of antibiotics, even against drug-resistant bacteria and “superbugs”

Green tea is available in a wide range of varieties - introduce yourself by substituting a cup of green tea for a cup of coffee and you will soon be enjoying the health benefits of this delicious beverage! Learn to appreciate the subtle fragrance of good-quality green tea and use tea time to unwind, meditate and take respite from your stress du jour.

Read about my life with tea.

Wednesday
Feb162011

Cell Phone Allergy

If one side of your face is dry and itchy, consider your cell phone as a likely culprit. Allergists report that contact allergies to nickel are common - they affect up to 17 percent of women and three percent of men - and there's nickel in many cell phones.  The allergy symptoms also include redness, swelling, eczema, blistering, skin lesions and, sometimes, oozing and scarring. The best treatment is avoiding contact with nickel. That may require covering your phone with plastic, using a wireless earpiece or switching to a phone that has no metal on the part that touches the face. Cell phones aren't the only source of nickel that can come in contact with your face. The metal is commonly found in jewelry, watches, eyeglass frames and body piercings. You can also transfer nickel to your face with your hands after touching keys, coins or paper clips.  Nickel allergies were the focus of a recent presentation at the annual meeting of the American College of Allergy, Asthma and Immunology in Phoenix in November, 2010.

More on cell phone safety.

Tuesday
Feb152011

Dr. Weil's Heart Health Weekly

New! Dr. Weil’s Heart Health Weekly
Is a healthy heart important to you? Then don’t miss our free, weekly newsletter covering heart health. Get information on fitness, nutrition and lifestyle recommendations to help prevent heart attacks, manage cholesterol levels and promote a healthy cardiovascular system. Each tip includes a heart-healthy recipe - learn more here!