Andrew Weil's Blog: Dr. Weil's Healthy Living Blog, page 3

Vitamin D Supplements & Foods

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

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Coenzyme Q10 (CoQ10)

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.

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Vitamin C Benefits

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.

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Dr. Weil’s Anti-Inflammatory Diet

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

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Saturn Return

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.

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U.S. News & World Report Names Dr. Weil’s Anti-Inflammatory Diet Among 2024 Best Diets

Tucson, AZ – January 3, 2024 – Dr. Weil’s Anti-Inflammatory Diet has been recognized as a Best Diet for 2024 by U.S. News & World Report.

Dr. Weil’s Anti-Inflammatory Diet ranked 8th in Best Overall Diets.

The Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss, 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 scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this natural anti-inflammatory diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients.

Now in its 14th year, the annual Best Diets rankings assist those looking to make an informed decision on following a diet that will best assist them in achieving their health goals. This year’s rankings examine 30 diets across 11 categories.

“Choosing a diet can be tough. Each person has unique health considerations and goals, and there are many diets out there to choose from — and it’s hard to know which ones will actually work best for you,” said Gretel Schueller, managing editor of health at U.S. News. “That’s why U.S. News does the legwork for its users, gathering input from nationally recognized medical and nutrition experts to determine which diets rise to the top for nutritional completeness, ease of following and promoting a healthy lifestyle for the long term.”

The rankings follow a comprehensive methodology devised by U.S. News in partnership with The Harris Poll, which factors in evaluations from 43 expert panelists — including medical doctors, registered dietitian nutritionists, nutritional epidemiologists and academic weight-loss researchers.

Those looking to choose a diet that’s right for them should consult a medical professional as part of their decision making process.

For more information on the U.S. News Best Diets, explore Facebook, Twitter and Instagram using #BestDiets.

About U.S. News & World Report
U.S. News & World Report is the global leader in quality rankings that empower consumers, business leaders and policy officials to make better, more informed decisions about important issues affecting their lives and communities. A multifaceted digital media company with Education, Health, Money, Travel, Cars, News, Real Estate, Careers and 360 Reviews platforms, U.S. News provides rankings, independent reporting, data journalism, consumer advice and U.S. News Live events. More than 40 million people visit USNews.com each month for research and guidance. Founded in 1933, U.S. News is headquartered in Washington, D.C.

You may also enjoy my Guide To Popular Diets.

 

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True Food Kitchen Continues Commitment To Ingredient Standards by Exclusively Using Avocado & Olive Oil

Restaurant brand remains dedicated to evolving culinary standards beginning with the elimination of seed oils from all cooking

PHOENIX, November 30, 2023– True Food Kitchen, the award-winning, chef-led, seasonally-driven restaurant brand, announces today the brand’s unwavering commitment to delivering the highest ingredient standards–beginning with eliminating seed oils from their cooking.

Founded 15 years ago by Dr. Andrew Weil on the idea that great tasting and nutritious food and thoughtfully crafted beverages can serve as the foundation for a life well lived, True Food Kitchen serves craveable, consciously sourced, chef-inspired dishes across its 45 restaurants nationwide.

“We’ve learned a lot about the health risks of oils extracted from seeds (corn, sunflower, safflower, canola, peanut, etc.). Especially when heated, they promote inflammation and increase risks of certain health concerns,” said True Food Kitchen’s Co-Founder, Dr. Andrew Weil. “Oils derived from fruits, such as olives and avocados, are much better for cooking and I recommend them as replacements for seed oils in the kitchen. I am proud True Food Kitchen continues to evolve their approach as we learn more.”

As part of their ongoing menu innovation, the True Food culinary and sourcing teams will continue to evolve ingredient standards with plans for additional updates to their menu offerings in the first quarter of 2024, and throughout the year.

“We’re proud to be a leader in the industry with our full transition to cooking exclusively with olive and avocado oils.  We know how important moving away from processed seed oils is for our guests.  This is just one piece of our updated ingredient standards, and we look forward to sharing more in early 2024.” said John Williams, CEO of True Food Kitchen. “Cooking amazing food starts with using the best ingredients possible.  We are on a mission to make it easier for more people to eat more real food, and so we are focused on using whole or minimally processed ingredients in everything that we make.”

In addition to ingredient updates, True Food Kitchen launched three major menu rollouts this quarter—a completely revamped brunch, a brand-new happy hour program, and a festive new menu to celebrate the holidays. The brand will continue to focus on new opportunities and dishes to delight guests while upholding their ingredient and sourcing standards. For more information about True Food Kitchen’s menu and restaurants, please visit  www.truefoodkitchen.com.

About True Food Kitchen
Founded in Phoenix in 2008, True Food Kitchen is a restaurant and lifestyle brand inspired by the philosophy that food should make you feel better, not worse, and that great-tasting food and thoughtfully crafted beverages can serve as the foundation for a life well-lived. The brand is driven by a passionate collective of accomplished chefs, visionary restaurateurs, and a renowned doctor of integrative medicine who believe delicious dining and conscious nutrition can go hand-in-hand without sacrificing flavor, creativity or indulgence. True Food Kitchen emphasizes wholesome, simple ingredients with thoughtful preparations to highlight the natural health benefits and flavors of each ingredient. From nutrient-dense staples and carefully sourced proteins to little-known superfoods, True Food Kitchen is committed to sourcing the most responsible, creative, and freshest in-season ingredients. The brand has 45 restaurants in 17 states, including Arizona, California, Colorado, Florida, Georgia, Illinois, Louisiana, Maryland, Missouri, Nevada, New Jersey, New York, Ohio, Pennsylvania, Tennessee, Texas, and Virginia.

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Inflammation-Aging Link Confirmed

We have long known that the process of inflammation is vital to healing from infection or after an injury. The heat, tenderness, swelling, and redness surrounding a wound show us that the body is marshaling its healing response. However, inflammation can escape its local, temporary boundaries and persist throughout the body. Such chronic inflammation is not only unhealthy, it can be quite dangerous, leading to disease and even shortening our lives.

Whole-body, chronic, inappropriate inflammation can result from eating processed food, not getting sufficient exercise, experiencing ongoing stress, and being exposed to toxins – all of which are common in the modern world. Scientists had long suspected that purposeless, persistent inflammation accelerates aging, leading to faster onset of such age-related diseases as Alzheimer’s disease, cardiovascular disease, and certain cancers, and ultimately to shortened lifespan. In 2014, a team from Newcastle University published a paper in the journal Nature Communications that described in detail how inflammation causes cells to undergo more rapid senescence – the deterioration of function leading to cell death, and, ultimately, death of the organism.

Before we go further, I would emphasize that in even the most exquisite control of inflammation cannot stop or reverse aging. There’s no way to do either, despite what many questionable anti-aging websites and healthcare practitioners may claim.

The researchers demonstrated this by studying mice in which a gene that normally modulates the inflammatory response was “switched off” so that the mice were prevented from creating inflammation-calming enzymes. The genetically altered mice were compared to normal mice that retained their ability to produce the enzymes.

The result? The researchers reported that the inflammation-prone mice underwent all aspects of normal aging twice as quickly as their non-genetically altered counterparts. The lack of key enzymes literally made them old before their time.

The researchers also found that giving the genetically altered mice ibuprofen helped restore their ability to age at a normal rate. This simple, cheap anti-inflammatory drug was able to “reverse the progression of cell senescence and restore the ability of tissues to regenerate,” said one of the researchers. (As proof of concept, ibuprofen was an effective research tool, but I don’t recommend that humans take it [delete] except for specific medical reasons, as it can be taxing – and ultimately toxic – to the liver and cause serious internal bleeding. It can also contribute to the development of high blood pressure.)

Since that 2014 paper, many other studies have confirmed the link between chronic inflammation and aging. The connection is strong enough that some have started using the term “inflamm-aging” to refer to the process of accelerated aging caused by chronic inflammation.

As human beings age, we – like those altered mice – begin to lose our ability to moderate the inflammatory response. That makes an excellent case for making lifestyle choices that reduce excessive or inappropriate inflammation.

How do we do that? I developed my Anti-Inflammatory Diet for this very purpose. The regimen excludes processed foods and emphasizes:

Whole fruits and vegetables (RFH- something odd in the formatting here. GN)Asian mushrooms such as shiitake, enoki and maitakeOmega-3 rich fish, and fish oil supplements (RFH- check this link – it’s showing the ginger page when I click it. Maybe it should be: https://www.drweil.com/health-wellness/health-centers/aging-gracefully/fish-oil-for-healthy-aging/ GN)Spices, especially turmericand gingerGreen tea

Moderate daily exercise – at least 30 minutes a day, at least five days per week – appears to confer anti-inflammatory effects, as do stress-reduction techniques such as meditation and conscious breathing.

The cellular damage wrought by inflammation is likely just one of many metabolic factors that combine to create the changes we group under the label “aging.” Much more research must be done before we can claim to thoroughly understand the process. What we do know is that following an anti-inflammatory lifestyle appears to be one of the best ways to increase the likelihood of arriving at a relatively vigorous, healthy old age.

Watch this video for more information: How to Eat The Anti-Inflammatory Diet

Sources
Teissier T, Boulanger E, Cox LS. Interconnections between Inflammageing and Immunosenescence during Ageing. Cells. 2022 Jan 21;11(3):359. doi: 10.3390/cells11030359. PMID: 35159168; PMCID: PMC8834134. https://pubmed.ncbi.nlm.nih.gov/35159...

Jurk D, Wilson C, Passos JF, Oakley F, Correia-Melo C, Greaves L, Saretzki G, Fox C, Lawless C, Anderson R, Hewitt G, Pender SL, Fullard N, Nelson G, Mann J, van de Sluis B, Mann DA, von Zglinicki T. Chronic inflammation induces telomere dysfunction and accelerates ageing in mice. Nat Commun. 2014 Jun 24;2:4172. doi: 10.1038/ncomms5172. PMID: 24960204; PMCID: PMC4090717.

pubmed.ncbi.nlm.nih/24960204/

eatingwell/article/8044829/inflammation-and-high-blood-pressure/#:~:text=as%20it%20can.%22-,The%20Bottom%20Line,active%20can%20move%20the%20needle.

Related Resources:
Want to learn more? Dr. Weil on Healthy Aging is the premier website for strategies to optimize healthy aging via an anti-inflammatory diet and lifestyle.

Originally Published July 2014. Updated November 2023.

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Low Back Pain

What is low back pain?

“Low back pain” which can be acute or chronic, is literally pain or discomfort of the lower lumbar region of the back. Acute back pain usually follows some kind of injury, often related to everyday activities such as housework, gardening, a sports-related injury or an automobile accident. Back pain that lasts for more than three months is classified as chronic.

What are the symptoms?

Symptoms are often described as painful muscle aches or spasms but can include shooting or stabbing pain, limited flexibility and range of motion, or an inability to stand straight.

What are the causes?

Most cases of low back pain are due to inflammation and irritation of nerves following strain or injury to the muscles and ligaments of the spine. In some cases, however, low back pain can be due to serious conditions, such as cancer or structural problems of the spine, which can cause nerve damage. Occasionally, lower back pain is due to a “slipped disk” (also called a herniated disk), in which one of the disks of cartilage that separates the vertebrae in the spine bulges out of place and presses on nerves. Often, a disk “slips” as a result of twisting while lifting, but the initial cause may not be identifiable.

Simple preventive steps can help eliminate recurring back pain resulting from improper body mechanics or from other causes of back problems that don’t stem from structural injuries. Performing exercises that tone the back and maintaining proper posture are especially helpful. In addition, anyone with a tendency to develop back pain should learn to lift objects properly:

Bend your knees and squat to pick up an objectKeep your back straightHold the object close to your bodyAvoid twisting

Choosing ergonomic furniture and tools at home and at work can also help avoid strains on the back.

What is the conventional treatment?

Back pain that involves changes in bowel or bladder function should be evaluated by a physician, but most acute back pain will resolve on its own within two weeks without medical intervention. Whether lower back pain is acute or chronic, most cases are initially treated with over-the-counter pain relievers to reduce discomfort and with anti-inflammatory drugs to reduce inflammation. Sometimes, prescription drugs may be recommended for pain relief and to allow quality sleep. Cold and hot compresses may help reduce pain and inflammation and allow greater mobility in some cases, although they have not been proven to reliably resolve low back injury. Reduced activity and bed rest is recommended for only 1-2 days at most, and patients are generally advised to resume their normal activities as soon as possible. Massage therapy can be very useful in cases of acute muscle spasm causing back pain and for addressing problems with flexibility. Exercise may be the most reliable way to speed recovery and strengthen back and abdominal muscles. Physical therapy may be recommended for more severe strains. In the most serious cases that don’t respond to other forms of treatment, and that involve compromised structures in the spine or serious musculoskeletal injuries, surgery may be recommended to relieve pain and help restore normal function.

What therapies does Dr. Weil recommend for chronic low back pain?

Read one or both books on back pain by Dr. John Sarno, a physician and professor of rehabilitation medicine at New York University. Dr. Sarno believes that most chronic back pain stems from a condition he calls tension myositis syndrome (TMS). Myositis means muscle inflammation. According to Sarno, TMS is a combination of muscle spasm and inflammation stemming from an unbalanced pattern of nerve signaling to nearby muscles and interference with their blood supply. Dr. Sarno explains his theory in his books Healing Back Pain: the Mind-Body Connection (Warner Books, 1991) and Mindbody Prescription: Healing the Body, Healing the Pain (Warner Books, 1998). The treatment he recommends is aimed at changing patterns of thinking, feeling and handling stress, all of which have contributed to the pain. You might also consider the following approaches:

Practice a relaxation technique daily: Options include mindfulness meditation (proven to ease chronic back pain), breath work, guided imagery, biofeedback, progressive muscle relaxation and hypnotherapy.Try therapeutic yoga : The stretches can reduce muscle tension, strengthen the back and promote flexibility.Bodywork: Both the Alexander Technique and the Feldenkrais Method can change habits of posture and movement that contribute to back pain. You could also try Bonnie Prudden Myotherapy, which uses manual pressure to release muscle tension.Electrical stimulation: Transcutaneous electrical nerve stimulation (TENS) delivers low level electrical pulses to the lower back (you can get a portable device for home use). Percutaneous electrical nerve stimulation (PENS) works the same way but delivers the pulses via needles inserted into the back rather than electrodes used with TENS.Exercise: Both aerobic and strength training exercises can help. Aerobic exercise includes walking, swimming or cycling, all of which can help strengthen the back. Aerobic exercise also burns calories and helps you lose any excess weight that may contribute to your back problem. In addition, perform strength training exercises at least twice a week to tone and firm the abdominal, leg and buttock muscles that help to support the back. Seek out proper instruction before embarking on a strength training program; using either free weights or weight machines improperly can defeat the purpose. Make sure you incorporate some stretching or yoga for flexibility. Chiropractic care : Dr. Weil believes that chiropractic care may be of benefit in the treatment of back and neck pain. Many chiropractors use a kind of manipulation called “dynamic thrust”: a low speed, high force movement often accompanied by a popping or cracking sound. Others use a low-force, high-speed method, known as the Activator method (incorporating a tension spring and plunger tool) that may be a better choice for older patients, as their more limited flexibility might be challenged by dynamic thrust. Acupuncture : Studies in the U.S. indicate that acupuncture can help to relieve several kinds of pain, including low back pain.Massage: Therapeutic massage can provide long lasting results, and bodywork can help patients receive the maximum benefits from chiropractic adjustment. Deep tissue work, such as structural integration or Rolfing, can often effectively address structural problems that contribute to chronic low back pain. To find a qualified massage therapist visit the website of the American Massage Therapy Association.

Originally published March 2010. Updated October 2023. 

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Cystic Fibrosis

What is cystic fibrosis?
Cystic fibrosis (CF) is a genetically caused, chronic, progressive disease of the body’s mucous glands. It affects many systems in the body but primarily interferes with the normal functioning of the respiratory and digestive systems. The thick mucus characteristic of CF accumulates in the intestines and lungs and can lead to malnutrition, poor growth, chronic respiratory infections, and breathing problems. Patients can also develop many other medical concerns. The course of the disease varies greatly from patient to patient.

What are the symptoms?
Most CF problems are caused by the production of mucus that is thick and sticky, rather than watery. Symptoms include frequent coughing that brings up thick sputum, or phlegm, frequent bouts of bronchitis and pneumonia, which can lead to inflammation and permanent lung damage. Other symptoms include salty tasting skin, dehydration, infertility (mostly in men); chronic diarrhea or bulky, foul-smelling, and greasy stools; a significant appetite but poor weight gain and growth (this is called “failure to thrive” and is due to the chronic malnutrition that results from an inability to absorb enough nutrients from food); stomach pain and discomfort caused by too much gas in the intestines. CF is also associated with the following medical problems:

Sinusitis. Swollen sinuses that become blocked with mucus can become infected.Bronchiectasis. Here, the bronchial tubes that carry air to the lungs become stretched out and weak, forming pockets where mucus collects and provides a breeding ground for bacteria, which can cause repeated lung infections. Untreated, bronchiectasis can lead to serious illness, including respiratory failure.Pancreatitis, a painful inflammation of the pancreas.Episodes of intestinal blockage, especially in newborns.Nasal polyps, which may require surgery.Clubbing; that is, widening and rounding of the tips of the fingers and toes that develops because the lungs are not moving enough oxygen into the bloodstream.Collapsed lung, also called pneumothorax.Rectal prolapse. As a result of frequent coughing or problems passing stools, rectal tissue can protrude through the anus.Liver disease due to inflammation or blocked bile ducts.Diabetes.Gallstones.Low bone density due to vitamin D deficiency.

What are the causes?
A defect in a gene called the cystic fibrosis transmembrane conductance regulator (CFTR) gene causes CF. Normally, the CFTR gene makes a protein that controls the movement of chloride, salt and water in and out of the cells in the body. This mechanism is critical for the normal secretion of all bodily fluids. Because of the defect, the CFTR gene doesn’t work properly leading to the formation of thick, sticky mucus and the very salty sweat that are the main features of CF. Everyone inherits two CFTR genes, one from each parent. Children who inherit an abnormal CFTR gene from each parent will have CF. Children who inherit a single abnormal CFTR gene from one parent will not develop CF but will be carriers, capable of passing the abnormality to their own children. About 12 million Americans carry the defective CF gene but many don’t know it.

What is the conventional treatment of cystic fibrosis?
While there is no cure for CF, improvements in the management of respiratory disease and malnutrition have allowed CF patients to survive into their early 30s and even 40s. Much of today’s medical care still focuses on improved breathing through the use of inhaled bronchodilators as well as better antibiotics for management of chronic infections. In a few cases, single- and double-lung or heart-and-lung transplants have proved successful. More recently, the FDA approval of pharmacologic therapies that help correct the function of the most common variant of the CF gene have shifted the predicted lifespan of CF patients into their 40s and 50s. The production of problematic mucus is altered by directly modulating the activity of the gene, and clinically improves lung function while decreasing both rates of infections and hospitalizations.

Non-pharmacologic treatment for the lungs involves breathing exercises or techniques such as chest physical therapy to dislodge and remove the thick mucus. A device called a chest vest can help remove mucus via high frequency chest wall oscillations. Devices called OPEP, for oscillatory positive expiratory pressure, can help patients breathe by creating airflow vibrations that help break mucus loose from airway walls and generating pressure during exhalation to help keep the airways open. Treatment may also include nebulized (put into a form that can be inhaled) drugs such as steroids, bronchodilators, antibiotics and agents that break up mucus. Proper nutrition is emphasized because the disease so often leads to chronic malnutrition.

Cystic fibrosis patients require specialized treatment available at more than 110 Cystic Fibrosis Foundation-accredited care centers throughout the United States. Patients are typically cared for by a team that includes a physician nurse, respiratory therapist, dietitian, physical therapist, social worker and in some cases a psychologist all of whom specialize in CF treatment.

What therapies does Dr. Weil recommend for cystic fibrosis?
The most important treatment – conventional or alternative – is nutrition, because the lung disease characteristic of CF progresses more slowly among children who are growing well. Many health care providers and parents are so focused on increasing the weight of children with CF that they allow patients to eat caloric-dense fast food and junk food. Instead, the following strategy is preferable:

Decrease omega-6 fatty acids (most refined vegetable oils, such as safflower, sunflower, corn and sesame found in many snack foods). Check labels. Replace these oils with monounsaturated fats such as extra virgin olive oil, expeller-pressed canola oil or grape seed oil.Decrease saturated fats (red meat, dairy and coconut oil) and replace with soy-based foods and nuts (such as walnuts, cashews and almonds).Increase intake of omega-3 fatty acids (wild Alaskan salmon, sardines, freshly ground flaxseeds, walnuts).Decrease consumption of refined and processed foods, especially products sweetened with high fructose corn syrup.Emphasize carbohydrate foods on the low and mid levels of the glycemic index (chewy, grainy breads, beans, sweet potatoes, etc.).

Exercise is an important element in CF management, especially activities that emphasize breath work. Martial arts are often an ideal choice. Young CF patients should take a good multivitamin as well as antioxidants to support lung and liver health (use half the adult dose for children under 12). Probiotics, products containing “friendly” bacteria, can help lessen both lung and digestive problems. Seek products that contain lactobacillus GG.

Originally posted May 2008. Updated October 2023. 

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