Andrew Weil's Blog: Dr. Weil's Healthy Living Blog, page 13

A Little On Choosing Tea

From A Little Tea Book, by Sebastian Beckwith – I often encourage people to think of tea the same way they think of wine. For example, you might like Sauvignon Blanc, but not Chardonnay or Pinot Grigio. Maybe at some point you realize your tastes are even more refined: you prefer a Sauvignon Blanc made in California to any from Australia. You might narrow it further to a region (Santa Ynez Valley), and then even to a specific winery. Or not – you could be happy with any and all Sauvignon Blancs, and leave it at that.

It is the same with tea. I encourage you to try as many teas as possible to understand how they differ in taste and aroma. You could do this randomly, switching up your morning choice every now and then. Or you could proceed with more purpose, by lining up a selection and tasting them alongside one another. This means taking a small sip, then aerating that sip across all your taste buds with your mouth slightly open. Do this with friends and discuss each tea as it is tasted. If you are unsure how to start, remember that tea flavors fall into basic categories of fruit, floral, marine, mineral, sweet, spice, wood, and earth, among others. Feel free to offer specific, possibly poetic, descriptions such as pineapple, lychee, burnt sugar, saddle leather, ocean air, freshly mown grass, stone, chalk, roasted chestnut, pine, resin, mushroom, boggy moor, or even barnyard.

Perhaps you find you are a fan of green teas, while the earthy taste of dark teas suits you less. Perfect! Now venture out and explore the nuances: Green teas grown in China often have a nutty, roasted, vegetal profile while those from Japan tend to be more grassy and rich. Prefer the latter? Go one step further: Japanese green teas differ from each other based on the cultivar, the tea garden’s terroir, the time of year the tea was harvested, and the amount of time the leaf has been steamed.

I select teas primarily on taste, but I’m also mindful of the way the tea was grown, its effect on the environment, and how the workers are treated. I recently started sourcing a delicious black tea made by a man named Tenzing Bodosa, who owns a tiny eleven-acre farm in Assam, India, near the Bhutanese border. When I met him, Mr. Bodosa had only recently quit a job in construction to produce tea full time. He grows his tea without any chemicals, instead concocting herbal elixirs to repel pests. He also intercrops with pomegranates and mangoes to maintain the health of the soil, and leaves his land unfenced so that the wild elephants can pass through his garden with minimal hassle. When I last visited I wasn’t lucky enough to catch sight of those grand beasts, but I saw their massive footprints and formidable scat, marveled at the underbrush they had toppled, and heard them trumpeting in the distance. (Used by permission of Bloomsbury Publishing –  Copyright 2018.)

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Best Foods With Vitamin B12

What are the best foods with vitamin B12 that you can add to your family’s diet? Find out in this short video from the DrWeil.com editorial team. Vitamin B12, also known as cyanocobalamin or cobalamin is a part of the B vitamin family. B12 is necessary for DNA synthesis, proper red blood cell formation and good neurological function, but it is only found naturally in animal products. Fortified foods, like breakfast cereals are readily available sources of vitamin B12 for vegetarians as well. Read product labels carefully to determine which added nutrients these fortified foods contain. Those with some gastorinstestinal disorders, such as celiac disease or Crohn’s disease may be unable to absorb enough vitamin B12 from food and may have to consider supplementation. Make sure to speak with a healthcare provider if this is the case.

 

 

Best Foods With Vitamin B12

Video Transcript

What are some of the best foods with vitamin B12?

Vitamin B12 is a part of the B vitamin family, but it is unlike other B vitamins in several interesting ways.

B12 is a water-soluble essential micronutrient that affects the development and maintenance of red blood cells, nerve cells, and normal myelination (covering) of nerve cells.

Although vitamin B12 is water-soluble like the other B vitamins, several years’ worth of B12 can be safely stored in your body.

Despite our ability to store vitamin B12, a deficiency is still possible. Deficiency can lead to nerve damage, memory loss, and even dementia.

We can only obtain vitamin B12 from animal foods (or some fortified foods) in our diet. Plants cannot make or store vitamin B12.

Vitamin B12 deficiency can occur in people who follow strict vegetarian or vegan diets, or in those with digestive issues.

Animal-derived foods are the best sources of vitamin B12. These include:

Dairy products
Eggs
Meat
Fish
Poultry
Shellfish

An additional B complex supplement may be helpful for those who avoid animal products, or for those who take medications that deplete one or more of the B vitamins, including vitamin B12.

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Best Vegetarian B Vitamin Foods

If you are looking for the best vegetarian B vitamin foods, you are in luck! There are plenty of interesting and delicious foods that provide B vitamins for people who are interested in maintaining a vegetarian diet. To help promote the health of the planet – as well as the health of you and your family – it’s best to choose organic versions of these foods whenever possible. The Environmental Working Group (EWG) a nonprofit organization that advocates for policies that protect global and individual health, maintains a database and shopper’s guide on how to choose produce to reduce exposure to toxic pesticides. Learn more: Foods You Should Always Buy Organic: The Dirty Dozen Plus.

Best Vegetarian B Vitamin Foods

Video Transcript

If you are looking for the best vegetarian B vitamin foods, you are in luck! There are plenty of interesting and delicious foods that provide B vitamins for people who are interested in maintaining a vegetarian diet.

Avocados

High in potassium and fiber, avocados provide vitamin B3, vitamin B5, and vitamin B7.

Dark, Leafy Greens

Get your vitamin B2, vitamin B3, vitamin B7 and vitamin B9 through leafy greens such as spinach, kale, Swiss chard, mustard greens and arugula.

When buying, opt for organic leafy greens to minimize exposure to pesticides.

Lentils

Lentils – a mainstay in many vegetarian diets – are a good source of vitamin B1 and vitamin B9.

Nuts

By adding peanuts, walnuts and almonds to your diet, you will be getting more vitamin B7 as well as vitamin B1.

Beans

A good vegetarian source of protein, beans – especially black beans – are also a good source of vitamin B1.

Broccoli And Cauliflower

These cruciferous vegetables are a good source of vitamin B7, along with mushrooms.

Sweet Potatoes And Carrots

Go orange to get your vitamin B3! Both are good vegetarian food sources of B3.

Bananas

Peel a banana and you’ll be getting some extra vitamin B6 into your diet.

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Dr. Weil’s Guide To Essential Oils

Essential oils are extracted from flowers, leaves, fruits, barks or roots of plants, and are widely used in lotions and perfumes as well as in aromatherapy. The chemical composition of each essential oil determines its aroma, how well it can be absorbed on, or in the body, and how it affects physiology. Many concentrated extracts can influence mood and have been used over the years to address a number of health problems, including

Anxiety
Insomnia
Nausea
Migraine headaches.

Some essential oils have antimicrobial, antibacterial and antifungal properties and documented health benefits. Research on tea tree oil, for example, shows it to be as effective as an antibiotic-based topical treatment for clearing MRSA (methicillin-resistant staphylococcus aureus) bacteria from the skin. According to the National Cancer Institute, human clinical trials have investigated the use of essential oil aromatherapy to relieve stress and anxiety in critically ill patients.

Using Essential Oils

The quality of essential oils varies tremendously; the best and purest are very expensive. Be aware that undiluted essential oils should never be applied to the skin because they can irritate and burn. Be sure to dilute them first in a carrier oil, such as avocado or fractionated coconut oil. When buying an essential oil, be sure to ask specifically about dilution. In general, for use by an adult, you should use only two drops of essential oil per teaspoon of carrier oil, less for children, based on age, and for individuals with serious health issues.

Safety testing has revealed few other negative effects when essential oils are used as directed. Use of citrus or other oils prior to sun exposure can lead to sun sensitivity. Lavender and tea tree oils have estrogenic properties and can also block or decrease the effect of androgens (male sex hormones). They should be avoided by individuals with estrogen-dependent tumors. One study found that long-term topical application of lavender and tea tree oils led to breast enlargement in boys who had not yet reached puberty.

List Of Essential Oils

Chamomile Oil
Clove Oil
Eucalyptus Oil
Frankincense
Lavender Oil
Lemon Balm Oil
Lemongrass Oil
Oregano Oil
Peppermint Oil
Tea Tree Oil
Thyme Oil

Buying Essential Oils

Because the U.S. Food and Drug Administration (FDA) doesn’t regulate essential oils, do some research before you buy. Learn the botanical name of the oil you want. For example, not all lavender promotes relaxation: you want Lavandula angustifolia, not Lavandula latifolia, which is an expectorant, not a sedative. In addition, make an effort to learn the country of origin. Products imported from Europe are often of high quality. It’s also important to learn whether or not the manufacturer regularly tests oils for purity and protects them from oxidation, which can change their composition and make them irritating to the skin.

To find high-quality oils, shop at natural food stores or buy from suppliers to professional aromatherapists. Be sure to ask how long the oil will last before it spoils (usually about three years with proper storage).

Be sure to store essential oils (and carrier oils) in a cool, dark place. (You can keep carrier oils in the refrigerator but remove them 12 hours prior to use.)

The longer you keep an essential oil, the less effective it may become. Worse, spoilage as a result of exposure to oxygen can make a product irritating or allergenic.

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Essential Oils: Cloves & Clove Oil

Cloves (Syzygium aromaticum, Eugenia caryophyllus) are the unopened buds of the pink flowers of evergreen tree native to Indonesia. Cloves and clove oil have been used in Asian cuisine for more than 2,000 years. Arab traders introduced them to Europe in the 4th century.  In the Middle Ages, their pungent flavor was used to mask off tastes of poorly preserved foods. Today, most cloves are grown in Zanzibar, off the southeast coast of Africa.

Medicinally, the most studied component of clove oil is eugenol, which has potent anti-inflammatory effects. In addition to reducing joint inflammation, eugenol may help lower the risk of digestive tract cancers.

Clove Oil Uses

Dental health : Clove oil has long been used topically to help relieve toothache pain. Eugenol was believed to be responsible for its pain relieving qualities, but the U.S. Food and Drug Administration (FDA) has downgraded the effectiveness rating of eugenol and no longer views it as a reliable toothache treatment. We do not have enough evidence to show that toothpastes containing cloves can reduce dental plaque, treat bleeding from gums, or control bacteria in the mouth.
Erectile dysfunction and premature ejaculation: Clove is a constituent of products to be applied to the penis one hour before intercourse. More research is needed to confirm efficacy

Cautions:

Frequent use of clove oil in the mouth may damage the gums and mucous membranes. Not enough is known about the safety of taking clove oil during pregnancy or while breast-feeding. In children, clove oil taken may cause seizures and liver damage. Eugenol appears to interfere with blood clotting and therefore might increase bleeding during and after surgery or in people who have bleeding disorders.

Clove Oil For Household Use

Cloves stuck into an orange (also known as a clove pomander) create a lovely fragrance and may naturally deter flies and other insects. One of these will work for about six months if hung from a string, and about three or four months if set in a ceramic dish on a counter.

Dr. Weil’s View On Clove Oil & Cloves

The warm, sweet-spicy taste of cloves is versatile. Around the world, cloves flavor meats and stews, rich sauces such as Mexican mole, warm beverages like cider and chai tea, pickled vegetables, breads and cheeses, as well as sweet desserts. A little goes a long way: the flavor of cloves is intense. There are also many ways to use cloves in your healthy kitchen.

Source:

Natural Medicines Comprehensive Database, Consumer Version, naturaldatabaseconsumer.therapeuticre..., August 2018

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Essential Oils: Eucalyptus Oil

Eucalyptus oil (Eucalyptus spp.) is extracted from the dried leaves of eucalyptus trees, native to Australia but now growing in many tropical and subtropical areas of the world as well as in temperate zones. The oil has antifungal, antibacterial, and antioxidant properties and also can be useful as a mosquito repellent and as an insecticide capable of repelling or killing lice, mites and ticks.

Eucalyptus Oil Uses:

Respiratory problems including chest congestion, bronchitis, bronchial cough and sinusitis, sore throat and laryngitis. Add a teaspoon of eucalyptus oil to simmering water for twice-daily steam inhalations. Apply rubs as needed to your chest and throat or cautiously around nostrils to ease congestion. Before using eucalyptus oil on your skin be sure to dilute it with a carrier oil one to five drops of eucalyptus to 1 ounce of carrier oil and be careful not to get it in the eyes or nasal passages.

Asthma: Some studies suggest that eucalyptol, a chemical in eucalyptus oil, can help treat asthma. Reportedly some asthma patients have been able to lower the dosages of other drugs by taking capsules of eucalyptol or inhaling it. Don’t try this on your own. More research is needed to confirm earlier findings.
Dental Problems: Eucalyptus oil and its most important constituent, eucalyptol, can help kill the bacteria that cause plaque, gingivitis and bad breath. Both are often used in mouthwashes and toothpaste.

Cautions:

Undiluted eucalyptus can be toxic if swallowed. Taking 3.5 milliliters of the undiluted oil by mouth can be fatal. Symptoms of eucalyptus poisoning include stomach pain, dizziness, muscle weakness, feelings of suffocation, nausea, vomiting, and diarrhea. Do not use undiluted eucalyptus oil on your skin. Not much is known about the safety of eucalyptus oil for children and not enough is known about the safety of its use during pregnancy and breast-feeding.

Dr. Weil’s View On Eucalyptus Oil:

Eucalyptus either alone or in combination with sage is a good way to increase the effectiveness of steam inhalation for the respiratory problems mentioned above. Add a teaspoon of the essential oil to simmering water or a steam vaporizer. This treatment may help reduce the chance of secondary infections in cases of respiratory diseases caused by viruses.

Source:

Annalucia Serrafino et al, “Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response.” BMC Immunology, April 18, 2008, doi: 10.1186/1471-2172-9-17

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Essential Oils: Frankincense

Frankincense (Boswellia) is a resin obtained from the Boswellia, a large branching tree native to India, the Middle East and North Africa. It has been used as incense in religious and cultural ceremonies since antiquity. Clinical trials have shown that boswellic acid, the principal active component, has anti-inflammatory action comparable to that of nonsteroidal anti-inflammatory drugs (NSAIDS). Frankincense has been used to treat osteoarthritis, ulcerative colitis and bronchial asthma as well as colic and intestinal gas. It has also been studied for possible anti-cancer effects.

Frankincense Uses:

Arthritis: Applying frankincense essential oil topically may reduce the inflammation, pain and stiffness of rheumatoid arthritis. One randomized controlled trial found that Boswellia extract provided better pain control than a placebo for osteoarthritis, and other research showed that it might decrease joint pain by 32 to 65 percent.
Asthma: Frankincense essential oil is widely promoted for treatment of asthma. Results of a double blind, placebo-controlled study from Germany, published in 1998, showed that 70 percent of the patients treated with 300 mg of boswellia gum resin three times a day for six weeks showed improvement, compared to only 27 percent of patients in A control group.
Cancer: Laboratory studies have shown that frankincense has potential anticancer activity, including slowing the replication of cancer cells and killing some of them. However, to date no research has shown that it is useful in treating cancer in humans.
Menstrual cramps: No scientific research supports the use of frankincense for this purpose.
Ulcerative colitis: A preparation from Boswellia serrata gum resin led to remission of ulcerative colitis in 82 percent of treated patients in an Indian study published in 1997.

Cautions:

While considered safe for adults, some evidence indicates that using frankincense essential oil on the skin can cause contact dermatitis. We don’t know enough about the safety of using frankincense during pregnancy and breast-feeding, so it is best to avoid it at these times. Do not put frankincense essential oil directly on your skin. Dilute it with a carrier oil first. Ingesting boswellia extract may increase the risk of bleeding if you take blood-thinning medication.

Dr. Weil’s View On Frankincense

Natural anti-inflammatory herbs including boswellia may work as well as aspirin and ibuprofen for treating osteoarthritis. Follow package directions and give it at least two months before deciding if it is working for you.

Sources:

Gupta , V. Gupta , A. Parihar A, et al. “Effects of Boswellia serrata gum resin in patients with bronchial asthma: results of a double-blind, placebo-controlled, 6-week clinical study.” European Journal of Medical Research, November 17, 1998.

Gupta, A. Parihar, P. Malhotra et al, ”Effects of Boswellia serratagum resin in patients with ulcerative colitis.”European Journal of Medical Research, January 1997.

J.E. Chrubasik, B.D. Roufogalis, S. Chrubasik,  “Evidence of effectiveness of herbal anti-inflammatory drugs in the treatment of painful osteoarthritis and chronic low back pain.” Phytotherapy Research, July 2007.

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Essential Oils: Lemongrass Oil

Lemongrass (Cymbopogon citratus) is a tall, perennial, fragrant grass native to India and tropical Asia. Lemongrass oil has been used for centuries as both a culinary and medicinal herb. Lemongrass leaves and essential oil can be used as deodorants, insect repellants, and ingredients in perfumes and cosmetics products.

Lemongrass oil has many health benefits: as a tea, it can relieve headache, gastrointestinal upset, sore throat and other symptoms of the common cold. In folk medicine, lemongrass has been used to treat anxiety and induce sleep. Lab studies have shown that it can lower blood pressure and has anti-inflammatory, antioxidant, and anticancer effects, but more research is needed to determine whether this applies to humans.

Lemongrass Oil Uses:

Preventing seizures: An animal study from Brazil suggested that the essential oil obtained from fresh lemongrass may have anticonvulsant effects.
Relieve stomachaches and headaches: Rubbed on the skin, lemongrass oil can help ease stomachache and headache. Inhaling the aroma of the oil can relieve muscle pain.
Prevention of bacteria and yeast growth: Components of lemongrass, such as geraniol and limonene, have germicidal properties. For this reason it can also act as a natural pesticide and preservative.
Skin and hair treatment: Lemongrass oil is thought to improve oily skin and add shine to hair.
Stress: Breathing in lemongrass essential oil may help ease anxiety, although more studies are needed to confirm this effect.

Cautions:

Lemongrass is considered to be unsafe for pregnant women – it can precipitate menstrual flow, possibly raising risk of miscarriage.  Not enough information is available on the safety of using lemongrass while nursing. Avoid it if you are on chemotherapy – it can reduce the effectiveness of some treatment agents. Lemongrass oil can cause skin rash, and ingestion of high doses can damage the liver, kidneys, and stomach. It also can cause dizziness, drowsiness, dry mouth, excess urination and increased appetite.

Dr. Weil’s View on Lemongrass Oil:

Dried lemongrass can be brewed into a soothing and revitalizing tea.

Source:

Memorial Sloan Kettering Cancer Center, “Lemongrass,” mskcc.org/cancer-care/integrative-med..., November 9, 2015.

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Essential Oils: Lemon Balm Oil

Lemon balm oil comes from lemon balm (Melissa officinalis) which is a perennial herb in the mint family that is native to southern Europe and the Mediterranean region and that can now be found throughout the world. Its leaves, which have a mild aroma similar to that of lemons, contain compounds that have a soothing effect.

Lemon Balm Oil Uses:

Sleep and relaxation: Lemon balm has been used for centuries to address sleep disturbances, including restlessness and insomnia, to reduce anxiety and to promote a sense of calm. Lemon balm oil extract, especially when combined and taken with valerian root extract, can improve the quality of sleep in adults and children.
Anxiety: One study showed an oral dose taken daily for four months appeared to help reduce agitation and decrease symptoms of agitation in those with mild to moderate Alzheimer’s disease. Lemon balm may also help address other mental health concerns as well, including attention deficit-hyperactivity disorder (ADHD), although more research is needed.
Digestive problems: Lemon balm is useful in the treatment of digestive problems, including upset stomach, bloating, intestinal gas, vomiting and colic.
Cold sores: Extract of lemon balm may help reduce the symptoms of cold sores, shorten their healing time and prevent the spread of the infection. However, in some cases, lemon balm may worsen cold sores.
Pain relief: Lemon balm may help ease the pain of headache, menstrual cramps and toothache. It also can be used as an insect repellant and a treatment for insect bites.

Cautions:

To avoid excessive sedation, use lemon balm cautiously in combination with sedative drugs; avoid taking alcohol and lemon balm at the same time to minimize sleepiness. Exercise caution when operating heavy machinery or driving a motor vehicle while taking lemon balm. When ingested, lemon balm can lead to increased appetite but may also cause nausea, vomiting, abdominal pain, dizziness and wheezing. Lemon balm may affect thyroid function and interfere with thyroid hormone-replacement therapy; it probably should be avoided if you have thyroid problems. Animal studies suggest that lemon balm can raise pressure in the eye. If so, in humans who have glaucoma it could interfere with treatment. Because the safety of using lemon balm during pregnancy and breast-feeding has not been established, women probably should avoid using it at these times.

Dr. Weil’s View On Lemon Balm Oil:

The odor of lemon balm oil is both uplifting and soothing; some describe it as the “essence of spring.” It is not surprising that lemon balm essential oil has been shown to have beneficial effects on mental states. In one study in England, researchers found that applying lemon balm oil to the face and arms of patients with severe dementia reduced their agitation by 35 percent.

Source:

“Lemon balm (Melissa officinalis L.): an evidence-based systematic review by the Natural Standard Research Collaboration.” Journal of Herbal Pharmacotherapy, February 2005. researchgate.net/publication/7144806_...

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Essential Oils: Oregano Oil

Oregano oil comes from the leaves and shoots of the flowering oregano plant (Origanum vulgare), a member of the mint family, though not the same species as the familiar culinary herb. Historically, oil of oregano has been used for a wide variety of health problems, ranging from intestinal parasites to colds and flu, earaches, acne, psoriasis, gum disease and varicose veins. That’s only some of the many indications for which it has been recommended and heavily promoted online. Laboratory studies have found the oil to have some antioxidant, antimicrobial, antifungal, antiviral, and antispasmodic properties, but we have no studies confirming that it has these effects in humans.

Oregano Oil Uses

Eradicating parasites: The best evidence we have on oil of oregano’s medicinal properties suggests that taking 200 mg three times a day for six weeks can help eradicate certain intestinal parasites, specifically Blastocystis hominis, Entamoeba hartmanni, and Endolimax nana.
High cholesterol: Some research has found that taking oil of oregano after meals for three months can reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. But studies have shown that total cholesterol and triglyceride levels are not affected.
Antibiotic effects: An investigation from Georgetown University found that oregano oil and its component, caravacrol, worked as well as standard antibiotics to inhibit the growth of staphylococcus bacteria in test tubes and in mice. In addition, a 2013 review from Johns Hopkins noted that oil of oregano and many other essential oils might possess “significant antimicrobial activity against a wide range of microorganisms” and might prove useful as replacements for antibiotics, given the continued emergence of resistant bacteria. So far, however, no human studies have confirmed these suggestions. 

Cautions:

During pregnancy, oregano ingested in amounts larger than those found in food might cause miscarriage. The safety of oil of oregano while nursing hasn’t been established. It might increase the risk of bleeding in people with bleeding disorders and increase the risk of bleeding during surgery even for those with no known bleeding disorders. It also may trigger allergic reactions in people sensitive to basil, lavender, marjoram, mint or sage.

Dr. Weil’s View On Oregano Oil:

I urge you to view claims about the healing properties of oregano oil skeptically. If you decide to try it, do not ingest it. When buying it, make sure it is diluted in a carrier oil. Read directions carefully if you need to dilute it yourself, and never put undiluted oil on your skin. You can use a few drops of oil of oregano as part of steam inhalation therapy for sinus infections. Apart from that, I don’t recommend it.

Source:

Natural Medicines Comprehensive Database, “Oregano,” webmd.com/vitamins/ai/ingredientmono-....

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