Andrew Weil's Blog: Dr. Weil's Healthy Living Blog, page 4

Prostate Cancer

What is prostate cancer?

The prostate gland is found only in males. It is about the size of a walnut and sits just below the bladder in front of the rectum. The urethra (the tube that carries urine from the bladder) runs through the prostate. The role of the prostate gland is to manufacture a fluid that is part of the semen (the fluid that contains sperm).
Prostate cancer is the second most common cause of cancer deaths among men. According to the American Cancer Society, an estimated 288,300 new cases will be diagnosed in 2023. The risk of developing prostate cancer increases significantly after the age of 65.

Prostate cancer is typically a slow-growing cancer. Many patients with prostate cancer live much longer than five years after diagnosis. In fact, almost 90 percent of men with prostate cancer live at least five years, and 63 percent survive more than 10 years. If the cancer is detected before it has spread to other organs, the five-year relative survival rate is 100 percent. However, if the cancer has spread to distant parts of the body, the five-year survival rate drops to 31 percent.

What are the causes of prostate cancer?

Scientists have estimated that lifestyle factors account for about 75 percent of advanced prostate cancer cases, and of all the environmental variables, diet appears to be the most influential. Like breast cancer, prostate cancer is particularly sensitive to factors that influence hormone levels.

Concern that vasectomy may increase the risk of prostate cancer stems from the conflicting results of a number of studies. The studies that started the controversy were published in 1993, and reported that men who underwent vasectomy had a very small – 1.5 percent – increase in risk. Another large study compared 753 men with prostate cancer to 703 men who didn’t have the disease. After adjusting for age, race (African Americans have twice the risk of whites) and family history of the disease, they found that among those with prostate cancer 39.4 had vasectomies compared with 37.7 percent of those who didn’t have cancer. Such a small difference suggests that there is likely no direct association between vasectomy and prostate cancer. In addition, more recent results from large prospective cohort studies do not support associations of vasectomy with either prostate cancer incidence or prostate cancer mortality.

Who is likely to get it?

The older you are, the more likely you are to be diagnosed with prostate cancer. Although only 1 in 10,000 under age 40 will be diagnosed, the rate shoots up to 1 in 38 for ages 40 to 59, and 1 in 14 for ages 60 to 69. The majority of all prostate cancers are diagnosed in men older than 65.

Ethnicity and heredity are important factors, as well. African American men are 61% more likely to develop prostate cancer compared with Caucasian men and are about 2.5 times as likely to die from prostate cancer. Men with a father, brother or son with a history of prostate cancer are two times as likely to develop prostate cancer themselves, and men with two or more relatives with the disease are nearly four times as likely to get prostate cancer. The risk is even greater if the affected family members were diagnosed at a young age, and the highest cancer risk seen is in men whose family members developed prostate cancer before age 60.

Although genetics unquestionably have some influence, diet and lifestyle also play a role. A healthy diet might help decrease the chances of developing prostate cancer, reduce the likelihood of recurrence, or aid in slowing the cancer’s growth.

What are the symptoms?

Frequent urges to urinate, especially at night;Difficulty starting urination or holding it back;Weak or interrupted urinary flow;Painful or burning urination;Erectile dysfunction;Painful ejaculation;Blood in urine or semen; orRecurrent, persistent pain or stiffness in the lower back, hips, or upper thighs.

Are there prostate cancer screening tests available?

Although checking PSA levels is not an ideal screening test, many cases of prostate cancer are discovered during routine blood work that reveals an elevated PSA level. In addition, a digital rectal exam can help detect physical irregularities in the prostate that signal the possibility of cancer. In both cases, physicians will recommend a biopsy to complete the diagnosis.

The Biopsy

During a biopsy, needles are inserted through the rectum into the prostate to take tiny specimens of tissue. The biopsy procedure may cause some discomfort or pain, but the procedure is short, and can usually be done as an outpatient.

Gleason Grading and Gleason Scores

Cancer cells have a distinct appearance, and the degree to which they vary from normal cells is what determines the cancer grade. “Low-grade” tumor cells appear much like normal cells, and “high-grade” tumor cells look markedly different.

The Gleason grading system accounts for the differing patterns that prostate tumor cells may take in their changed appearance from normal cells. “1” characterizes cells that are very nearly normal, and “5” represents cells that do not appear at all like normal prostate cells. Most prostate cancers contain cells that are different grades. After examining the cells, the pathologist looking at the biopsy sample gives a Gleason grade to the most typically occurring pattern, and a second Gleason grade to the next most common pattern The two grades are summed together and the Gleason score is found.

The Gleason score usually predicts the aggressiveness of the disease and how it will progress. The higher the Gleason score, the less the cells behave like normal cells, and the more likely the cancer is to spread. Currently the lowest score assigned to a tumor pattern is grade 3. Grades below 3 indicate normal to near normal cells. When adding the two most prevalent grades of cells a Gleason score of “6” is considered low grade cancer, “7” is intermediate grade, and a score of “8” to “10” is classified as high-grade cancer.

 

Staging the Disease

Staging classifies the extent of prostate cancer. Localized prostate cancer is found only in the prostate. Locally advanced prostate cancer is when the majority of the cancer is confined within the prostate, but some has started to enter into nearby tissues. In metastatic disease, the prostate cancer is developing outside the prostate and nearby tissues, and possibly to more distant organs.

Many tests can be used to detect the stage of disease. Locally advanced prostate cancer is generally diagnosed through CT scans, MRIs, or X-rays, or through more specific tests, like bone scans.

Metastatic disease can also be found through these imaging studies, and many times can be found in the lymph nodes, as cancers that move to more distant organs generally move through the lymph system. Lymph nodes can be removed in a biopsy or surgery and looked at more closely for the presence of cancer cells.

What is the conventional treatment of prostate cancer?

There is no one correct, conventional treatment for prostate cancer. The options to be considered will depend on the grade and stage of the disease, as well as the age of the patient. In some cases, the best treatment is to do nothing, as the disease may not ever progress outside of the prostate. Consultation with a urologist, a radiation oncologist and a medical oncologist will give the best assessment of the available treatments and likely outcomes.

What therapies does Dr. Weil recommend for prostate cancer?

Recommended Lifestyle Changes

Exercise. Regular aerobic exercise is associated with a reduced risk of prostate cancer.Have regular screenings for prostate cancer. Digital rectal exams can help provide early detection of problems with the prostate gland. Additionally, the PSA test measures a marker of prostate cancer in the blood. The test is not considered conclusive and the usefulness of checking PSA levels to detect cancer or monitor changes in the prostate should be discussed with a physician.

Nutrition and Supplements

Take a multivitamin that includes vitamin D and antioxidants, especially selenium.Eat little to no red meat and saturated fat. Diets high in red meat and saturated fat have been correlated with an increased risk for prostate cancer.Eat less dairy. A recent study linked high calcium intake from dairy products to prostate cancer. If you supplement with calcium, or a product that contains calcium, keep your total intake of calcium below 700 mg a day from all sources.Eat more vegetables, especially tomatoes and tomato sauce. Lycopene, a carotenoid found in tomatoes and watermelon, has been linked to a lower risk of prostate cancer. Men who ate tomato sauce four times a week had 40 percent lower risk of prostate cancer than men who ate tomato sauce rarely or never in one recent study.Include soy foods regularly. Soy foods contain genistein, an isoflavone that helps normalize hormone levels and seems to be linked to a lower risk of prostate cancer.Eat more fish. Including fish in your diet at least once a week is associated with a lower risk of prostate cancer.Eat more fiber. Fiber helps in the elimination of hormones such as testosterone which influence changes in the prostate.Make green tea your beverage of choice. An antioxidant compound in green tea called EGCG kills prostate cancer cells in the test tube. Another compound in green tea blocks the actions of an enzyme that promotes prostate cancer.

How can prostate cancer be prevented?

Results of a study published in the May 27, 2004, issue of the New England Journal of Medicine showed that the routine blood test used for prostate cancer screening misses about 15 percent of all cases, some of which are aggressive enough to be life-threatening. The test looks for a protein (prostate specific antigen, known as PSA) released by prostate cells when cancer is present and as the prostate enlarges. Until results of the study were published, a PSA count under four was believed to indicate that a man was disease-free with reasonable reliability; the higher the PSA count, the more likely the presence of cancer. At present, however, the only reliable way to confirm or rule out cancer is with a biopsy.

Since the study demonstrated that some men with a PSA of “four” or lower may still have cancer, physicians have considered what to recommend. To be safe, some specialists have argued in favor of performing biopsies in all men with a PSA above 2.5; others think there already are too many biopsies being performed, too much unreliable testing and needless treatment of prostate cancers that might never become life-threatening. While prostate cancer can be very aggressive, most tumors grow slowly and the risk of death is low – only three percent. What we need is a better test to distinguish between slow growing tumors that may not require treatment and fast-growing cancer that demands an aggressive approach.

Several methods have been suggested and developed to improve the screening methods for prostate cancer and thus reduce the number of unnecessary biopsies. Adjusting the expected results for the age of the patient and size of the prostate as well as measuring PSA changes over time is a more commonplace strategy. Specialized MRI technology now available in some imaging centers allows a more detailed view of the prostate before considering biopsy. Such studies also aid in targeting the biopsy, if needed, to more accurately sample the area of concern in the gland. In addition, there are now genetic studies for prostatic fluids and for tissues taken at biopsy that can help distinguish the presence of aggressive sub-types. Still, decisions on how to best handle early prostate cancer will remain clouded until more definitive screening tests are developed and perfected.

In the meantime, make sure that you and your doctor are aware of your personal risks. The incidence of prostate cancer increases with age; the disease occurs most frequently among African-American men, those with a family history of the disease, and those whose diets are high in animal fat.

To reduce your risk, follow the supplement and lifestyle recommendations listed above.

Originally posted May 2007. Updated October 2023. 

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The Mystery Deck

Dr. Weil’s newest project, The Mystery Deck, draws from the healing power of nature.  The Mystery Deck is an oracle or divination card deck that can help you develop your intuition and use it to guide you in making better decisions and attain greater wellness. The natural world, with its animals, plants, minerals, and energy, embodies all the patterns of life. Learning about these universal symbols is a way of learning more about yourself.

An interview with Dr. Weil:

What led you to create this oracle deck? 

I’ve been struck by the rapidly growing popularity of divination decks. Many, like Tarot cards, use astrological and other esoteric images. I wanted to create a deck grounded in science and aligned with the philosophy of Integrative Medicine, which regards nature as the source of healing. It was very satisfying to do this with my friends and colleagues, Dr. Ann Marie Chiasson and Sachia Kron. We think you will have fun working with our cards.

Why did you call it  The Mystery Deck ?

The literal meaning of mystery is “hidden,” in reference to secret or protected teachings and rites. In choosing the word to name our deck, we mean to call attention to the deeper symbolism of the natural world in order to use it for personal growth. 

How do oracle cards work?  Are they really effective ?

There are many ways to consult an oracle, even just opening a book and randomly putting one’s finger on a sentence to get an answer to a question. We find that these cards with their nature symbolism are particularly useful.

The principle behind drawing cards to understand patterns in your life is synchronicity, thetendency of similar events to happen together in time, independent of cause and effect. Carl Jung emphasized its importance in his psychoanalytic work. Synchronicity assumes that the pattern revealed in a random selection of cards corresponds to that in your present circumstances and is often easier to interpret. The key is to ask a question prior to pulling a card.

Does using this deck help you personally?

Yes, I find it reinforces what I think is going on much of the time. Sometimes it makes me aware of aspects of an issue or problem that I have not considered. Many who use these cards report similar effects to me. 

The Mystery Deck, the latest publication from Andrew Weil, M.D., is now available at themysterydeck.com.

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Healthy Fabrics For Home And Closet

Are synthetic fabrics harmful to my family’s health? Are there safer, natural options?

When early humans first felt the need to put on clothing, they worked with what they had. The earliest garments were created from animal skins and furs or from simple fabrics made of banana leaves or tree bark. Later, with the cultivation of cotton and flax (for linen), those fibers were used for clothing. Fabrics and designs became more sophisticated over time, with natural materials being the only ones available until relatively recently. In 1938, when DuPont released the first totally synthetic material – nylon – that all changed. The result has been a century of increasingly convenient, but also steadily more toxic, material in our clothing, furniture, and home goods. It’s not a bad time to take stock of how far we’ve come and whether it is time to change course.

The appeal of synthetic garments is clear – they resist stains, don’t lose their shape, don’t wrinkle, and are not vulnerable to moths – so it’s no surprise that nearly 70 percent of clothing today is made of synthetics, such as elastane, nylon, and acrylic. If you have sensitive skin, you may already know about textile dermatitis, a rash that may be caused by fabrics themselves or one of the many chemicals used in their manufacture. Those chemicals help protect clothes from stains and wrinkles, but they can be extremely irritating to the skin. (Infant skin is especially delicate, which is why baby clothing is often made from pure cotton.)

Synthetic garments also require fossil fuels to manufacture them, and they create pollutants downstream (literally). Nylon and other synthetic materials eventually enter the world’s waters as microplastics, which interfere with photosynthesis in plants and are ingested by marine life. They make their way into us when we eat seafood contaminated with them.

One 2021 study of microplastics assessed seven species of fish from Lake Ontario and Lake Superior; researchers reported finding the highest concentration of them and other synthetic microparticles ever identified in bony fish. Although the health hazards of ingesting microplastics in the fish we eat are not yet completely understood, it’s a risk I would rather avoid.

Synthetic fabrics also find their way into our homes in other ways. Most carpets these days are made of nylon or polyester, and much upholstery is now synthetic. Both furniture and carpet go through a period of “off-gassing,” during which they release potentially toxic fumes into the air we breathe.

So, what do we do? For starters, make it a point to look for natural fabrics when shopping for clothes or rugs. Yes, it can be difficult, but more and more designers and producers are working with organic or sustainable fabrics, and it’s worth the effort. Wool or cotton rugs, especially those without dyes or added chemicals to resist stains, are healthier choices underfoot. In clothing, your plant-based choices are no longer limited to cotton and linen – here are some alternatives that are starting to show up in garments that are healthier for you as well as for the planet:

Hemp
Industrial hemp has been grown for thousands of years and is known for its natural resistance to pests and weeds, its short growing cycle, and the cost-effectiveness of production. Although it is not the same as cannabis, it’s a close enough cousin to have caused confusion, which effectively resulted in a ban on the cultivation and distribution of hemp in the United States in 1937. With the passage of the 2018 Farm Bill, U.S. farmers may now grow industrial hemp, and it’s widely available in garments manufactured elsewhere. Clothes made from hemp are lightweight and breathable and are as easy on the skin as they are on the environment.

Kapok
Fibers of the fast-growing kapok tree are excellent for making garments that are lightweight, soft, and water-resistant. The fibers are short, making them difficult to spin into fabric, so clothes made from kapok are often blended with cotton. Kapok has excellent insulating properties and is extremely buoyant, making it useful in lifejackets and other flotation devices. It is highly flammable so it’s not a good choice for upholstery yet. Researchers are looking into strategies to make kapok more flame-resistant.

Cotton
There’s a reason baby clothes are so often made of 100 percent cotton – it’s soft and gentle on the skin and rarely causes any kind of irritation or rash. When grown and produced organically, cotton is also relatively easy on the environment. Cotton, however, is more typically produced using methods that reduce its benefits – it requires a lot of water to grow, plants are often doused in pesticides, and fabrics may be bleached with chlorine before being dyed. If you’re shopping for cotton clothes or bedding, look for 100 percent organic products or a cotton-kapok blend.

Flax/Linen
Linen is made from fibers of the flax plant, and it’s one of the oldest (if not the oldest) source of fabrics in history. It requires far less water to grow than cotton, so it’s considered more sustainable. Linen clothing is lightweight, breathable, and quick to dry. It also wrinkles easily and is more expensive than cotton. It does make for lovely tablecloths and other home linens.

A Word About Regenerated Cellulose
Often found under the brand names Tencel or Cupro, regenerated cellulose (also called modal, or lyocell) is not a naturally occurring material but a hybrid of natural and synthetic fabrics. Tencel is made from wood pulp (from sustainably harvested beech, birch, eucalyptus, and spruce trees); Cupro is a byproduct of cotton production. The resulting materials are soft, wrinkle resistant, and breathable, and they make soft and comfortable bedsheets – but keep in mind that they are not natural fabrics. Cupro isn’t manufactured in the United States because the process doesn’t meet our air and water protection standards. Companies that produce these materials are not the manufacturers of the end product garments, so it’s not clear what chemicals or dyes may be present in the finished product. Use with caution.

See also: Natural Fibers for Your Home

Andrew Weil, M.D.

Sources
Zheng X, Liu X, Zhang L, Wang Z, Yuan Y, Li J, Li Y, Huang H, Cao X, Fan Z. Toxicity mechanism of Nylon microplastics on Microcystis aeruginosa through three pathways: Photosynthesis, oxidative stress and energy metabolism. J Hazard Mater. 2022 Mar 15;426:128094. doi: 10.1016/j.jhazmat.2021.128094. Epub 2021 Dec 17. PMID: 34952496. sciencedirect/science/article/abs/pii/S0304389421030636

Munno, K., Helm, P.A., Rochman, C., George, T., Jackson, D.A. (2022). Microplastic contamination in Great Lakes fish. Conservation Biology, 36, e13794. doi/10.1111/cobi.13794  conbio.onlinelibrary.wiley/doi/full/1...

Ahmed ATMF, Islam MZ, Mahmud MS, Sarker ME, Islam MR. Hemp as a potential raw material toward a sustainable world: A review. Heliyon. 2022 Jan 13;8(1):e08753. doi: 10.1016/j.heliyon.2022.e08753. PMID: 35146149; PMCID: PMC8819531. pubmed.ncbi.nlm.nih/35146149/

Jiang XL, Tang RC. Phosphorylation of Kapok Fiber with Phytic Acid for Enhanced Flame Retardancy. Int J Mol Sci. 2022 Nov 29;23(23):14950. doi: 10.3390/ijms232314950. PMID: 36499278; PMCID: PMC9737048. pubmed.ncbi.nlm.nih/36499278/

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High Blood Pressure, Hypertension

What is high blood pressure?

High blood pressure – hypertension – refers to blood pushing against the walls of the arteries with chronically elevated force. Blood pressure that rises above normal levels and remains high can lead to serious health problems including heart attack, heart failure, stroke and kidney failure.

Blood pressure is measured in millimeters of mercury (mmHg). The top number, known as the systolic pressure, represents the pressure within the arteries when the heart contracts while pumping blood. The bottom number, diastolic pressure, represents the pressure in the arteries when the heart relaxes between beats and fills with blood.

Normal blood pressure is defined as less than 120 over less than 80. A person whose blood pressure runs between 120-129 over less than 80 is said to have elevated blood pressure, a classification that is used to further encourage taking preventive diet and lifestyle measures. Stage 1 hypertension is diagnosed for those with systolic numbers between 130 and 139 OR diastolic numbers between 80 and 89. Systolic numbers that are 140 or over OR diastolic at 90 or over is considered Stage 2 hypertension, which is a serious risk factor for stroke and other cardiovascular events.

Blood pressure changes repeatedly throughout the day; it is lowest during sleep and increases upon waking. It also goes up when a person is excited, nervous or physically active.

Hypertension is the most common risk factor for cardiovascular disease in the U.S., affecting one in three adults, according to the National Heart, Lung and Blood Institute (NHLBI). Untreated hypertension can lead to arterial damage, which in turn can result in impaired blood flow to vital organs, potentially leading to heart attack, kidney failure, stroke, eye damage or aneurysm. Fortunately, once identified, hypertension often can be controlled to some degree with changes in diet and lifestyle.

What are the symptoms of high blood pressure?

Hypertension is often called a “silent killer” because even when severe, it often has no obvious symptoms. Some patients report headaches, dizzy spells, or nosebleeds, but these symptoms usually don’t occur unless there has been a rapid, acute change in blood pressure, or until blood pressure has reached dangerous levels.

What are the causes of high blood pressure?

The risk of developing high blood pressure increases with age as arterial walls lose their elasticity. There can be many contributing factors, yet doctors often cannot identify an exact cause for high blood pressure, in which case the person is said to have “essential hypertension.” Potential contributing factors include but are not limited to:

By chronically activating the sympathetic nervous system, stress can cause the arteries to maintain a more rigid tone.Excessive salt consumption: The sodium in salt can cause excess water retention, which expands blood volume and ultimately increases blood pressure.A diet low in calcium, magnesium and potassium. These micronutrients help regulate the muscular structures of arterial walls and imbalances can influence arterial tone.Insulin resistance: This condition can increase blood pressure by various mechanisms including increased systemic inflammation and sodium retention as a result of kidney damage.Excessive alcohol intake, defined as drinking in excess of two drinks daily for men under age 65, or in excess of one drink daily for women or men over age 65.Being overweight. The heart has to work harder to maintain circulation through excess adipose tissue.Some prescription drugs, including steroids, birth control pills, decongestants, NSAIDS and diet pills can raise blood pressure. Some over-the-counter medicines, such as those containing licorice root, ephedra, guaraná, kola nut, yerba maté, ginseng and yohimbe, may also raise blood pressure.

Some health problems including chronic kidney disease, thyroid disease and sleep apnea may also cause blood pressure to rise.

According to the NHLBI, high blood pressure is more common, occurs at an earlier age, and is likely to be more severe among African Americans than in Caucasians or Hispanic Americans. Even young children can develop high blood pressure, but these cases often go undiagnosed. A CDC study estimates that 1 in 25 youth ages 12 to 19 have hypertension, and 1 in 10 has elevated blood pressure. The principal cause is the ongoing epidemic of childhood obesity. It’s estimated that up to 30 percent of overweight and obese children have high blood pressure and that the problem is likely to worsen as the epidemic continues.

In some cases, blood pressure temporarily increases when it’s taken in the doctor’s office. This is due to a patient’s anxiety and is probably a conditioned response to seeing a doctor (“white coat hypertension”) and, perhaps, to what physicians have told patients about the dangers of hypertension during previous visits. The best way to determine whether the elevated readings obtained in the doctor’s office are solely the result of white coat hypertension is to check your blood pressure at home with a well-calibrated blood pressure monitor (they are widely available). If you decide to do this, check your blood pressure at least twice a day, at random times, and keep a log of your results to share with your doctor.

How is high blood pressure diagnosed?

Most people are familiar with blood pressure testing, which is performed using an inflatable arm cuff and a pressure-measuring gauge. As mentioned earlier, if your blood pressure is in the range of 120-129 mg Hg over less than 80 mmHg, a diagnosis of “elevated blood pressure” is considered. Blood pressure readings that range from 130-139 mmHg systolic OR 80-89 mmHg diastolic signal stage 1 hypertension. More severe hypertension – stage 2 – is defined as a reading of 140 mmHg or higher or a diastolic reading of 90 mmHg or higher. Unless your blood pressure is extremely high, or you are having symptoms related to high blood pressure, your physician will probably ask you to return in a few days or weeks for a repeated set of blood pressure measurements before instituting therapy. A diagnosis of high blood pressure should not be based on a single high reading.

Several medical organizations, including the American Heart Association, recommend that anyone who has high blood pressure invest in a home monitor to perform regular blood pressure checks on their own and monitor response to treatment. This was proposed because only one-third of the 72 million Americans who have high blood pressure have it under adequate control. Frequent monitoring at home also provides doctors with documentation of your blood pressure outside the office and the effectiveness of prescribed medication, as well as the impact of lifestyle measures such as weight loss, exercise, and limiting salt intake.

What is the conventional treatment?

Conventional treatment usually begins with recommendations to lose weight, get regular exercise, and to quit smoking. Even a 10 percent weight loss can sometimes bring high blood pressure under control. Limiting intake of caffeine (in coffee, tea, sodas, and energy drinks) and alcohol can also help.

Medication usually is prescribed if blood pressure readings consistently exceed 140/90 (or 130/80 for diabetics or those with kidney disease), despite lifestyle changes. But even when drugs are prescribed, physicians usually recommend adhering to a low-salt diet that includes lots of vegetables and fruit, exercise, and stress reduction techniques, all of which can help keep the required dosage of medication to a minimum.

There are a number of different types of drugs used to treat high blood pressure. Here’s a rundown and brief descriptions of how each type works:

Diuretics: Help the kidneys to flush excess water and salt from the body.Beta blockers: Help the heart beat more slowly and less forcefully, and also relax arterial walls, together resulting in less pressure within blood vessels.ACE inhibitors: ACE stands for angiotensin-converting-enzyme. This class of drugs inhibits production of the hormone angiotensin II, which normally causes blood vessels to narrow, thereby increasing the pressure inside.Angiotensin II receptor blockers: Protect blood vessels from the hormone angiotensin II so that the blood vessels can relax and widen.Calcium channel blockers: Prevent calcium from entering the muscle cells of the heart and blood vessels, allowing both to relax.Alpha blockers: Reduce nerve impulses that tighten blood vessels allowing blood to flow more freely.Alpha-beta blockers: Reduce nerve impulses and slow heartbeat.Nervous system inhibitors: Increase nerve impulses from the brain to relax and widen blood vessels.Vasodilators: Relax muscles in blood vessel walls.

Conventional physicians are also likely to recommend the DASH diet (Dietary Approaches to Stop Hypertension), developed at the NHLBI based on a large-scale study that identified the foods that affect blood pressure. It emphasizes generous amounts of fruits and vegetables and low-fat or fat-free dairy products that provide adequate calcium. The diet is also relatively low in fat and sodium. DASH researchers have shown that diets rich in potassium, calcium and magnesium, and low in sodium (2,400 mg or less), play an important role in blood pressure control.

In addition to checking your blood pressure, a physician may recommend a urinalysis, an electrocardiogram (ECG) to evaluate the electrical activity of your heart and perhaps other tests for signs of heart disease.

What therapies does Dr. Weil recommend for those with high blood pressure?

To lower blood pressure naturally, Dr. Weil recommends the lifestyle measures and nutritional supplements described below. If those changes don’t help, he recommends you seek guidance from your physician about prescribing one or more of the conventional medications described above. Here are Dr. Weil’s tips on how to lower your blood pressure.

Limit caffeine intake.Limit alcohol intake.Avoid processed foods.These are the biggest sources of sodium in today’s diet.Maintain optimal weight.Even losing a small amount of weight can lower blood pressure.Meditation, yoga, breathing exercises and biofeedback can help lower blood pressure. Practice the 4-7-8 breathing techniqueDon’t smoke.As little as 30 minutes of moderate exercise a day, such as walking, can help lower blood pressure.Check your medicines.Discuss your current medications and their risks of increasing blood pressure with your doctor.Nutrition and Supplements For High Blood Pressure

Dr. Weil recommends the DASH diet and the nutritional measures listed below:

Eat eight to 10 servings of vegetables and fruit per day.Limit animal proteinto six ounces per day.Limit salt intake.If you are salt sensitive or have a family history or hypertension, reducing salt to about one teaspoon a day may help control your blood pressure.Use garlic. It has a modest effect on blood pressure, potentially helping to relax blood vessels.Consume four to five servings of nuts, seeds and dry beans per week. This is equivalent to two tablespoons of nuts or seeds, or 1/2 cup cooked dried beans.Eat plenty of fish.Include at least three servings of fish a week, emphasizing cold-water fish such as wild Alaskan salmon and sardines, which are rich in omega-3 fatty acids. Take fish-oil supplements if you cannot get enough omega-3-rich foods.Take calcium and magnesium.Inadequate intake of both of these minerals has been associated with high blood pressure. Women should get between 1,000 and 1,200 mg of calcium a day from all sources, while men need no more than 500-600 mg daily from all sources and probably do not need to supplement.Take vitamin C.This antioxidant vitamin has been shown to lower blood pressure in people with mild to moderate hypertension.

Source
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cdc.gov/bloodpressure/youth.htm

ncbi.nlm.nih.gov/pmc/articles/PMC6179...

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grassrootshealth.net/blog/daily-magne...

Originally  Posted August 2006. Updated November 2022. 

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Elevated C-Reactive Protein (CRP)

C-reactive protein (CRP) is a substance produced by the liver that increases in the presence of inflammation in the body. An elevated C-reactive protein level is identified with blood tests and is considered a non-specific “marker” for disease. It can signal flare-ups of inflammatory diseases such as rheumatoid arthritis, lupus, and vasculitis. Data from a large number of studies suggest that over time, chronic low-level inflammation in the body can contribute to many serious, age-related diseases including heart disease, some forms of cancer, and neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease. In addition, recently published results from the long-term ARIC study (Atherosclerosis Risk in Communities) suggest that inflammation alone – regardless of cholesterol levels – is a predictor of heart disease.

What are the symptoms of elevated C-reactive protein?

Elevated CRP levels have no outward, noticeable symptoms.

What is the significance of elevated C-reactive protein?

Elevated CRP can signal many different conditions, including cancer, cardiovascular disease, infection, and autoimmune conditions such as rheumatoid arthritis, lupus, and inflammatory bowel disease.

What are the causes of elevated C-reactive protein?

The chronic inflammation behind an elevated CRP level may be influenced by genetics, a sedentary lifestyle, too much stress, and exposure to environmental toxins such as secondhand tobacco smoke. Diet has a huge impact, particularly eating habits that include a lot of refined, processed and manufactured foods.

How is elevated C-reactive protein diagnosed?

There are two tests for CRP. One can detect a non-specific elevation of CRP that occurs with general inflammatory changes in the body. The other test, hs-CRP, is a measure of inflammation in blood vessels. This is the test utilized to help evaluate heart disease risk.

In quantifying cardiac risk, physicians look at a very narrow range of C-reactive protein levels, from zero to 3.0 and above. This requires a special test called high-sensitivity C-reactive protein (hs-CRP), which may be able to reveal inflammation at the micro-vascular level. If this test shows that CRP is less than 1.0 mg per liter of blood, the risk of heart disease is considered low; if it is between 1.0 and 3.0, the risk is average; and if it is above 3.0, the risk is deemed high.

In 2020, the Journal of the American Heart Association (AHA) published results from the long-term ARIC study that reported specifically on hs-CRP as a predictor of heart disease risk. In that report, 9,748 individuals without heart disease at the start of the study, with a median hs-CRP of 2.4, were followed for many years (between 12.8 and 19.5). Initially, their risk of cardiovascular disease was predicted based on lipid (cholesterol) scores.  Over the course of the study, there were 1,574 cardiovascular events (heart attacks and strokes, some fatal). Those whose hs-CRP was equal to or above 2.4 at the start of the study, indicating inflammation, were more likely to have experienced a cardiac event than those whose score was below 2.4. The incidence of these events was the same in those whose lipid profiles indicated a low risk as those who were deemed high risk. Researchers concluded that inflammation alone, independent of lipid profiles, is a risk factor for cardiac events.

The Mayo Clinic suggests that hs-CRP testing is most useful for evaluating patients with an intermediate risk of heart disease, meaning a 10-20 percent risk of having a heart attack in the next 10 years. Those already known to be at higher risk wouldn’t benefit from the test. While the Mayo Clinic doesn’t advise routine hs-CRP testing in patients who are low risk for heart disease, some physicians, including Dr. Weil, believe that all adults should have an hs-CRP test whenever their cholesterol is tested.

People who have certain arthritic or autoimmune conditions tend to have elevated C-reactive protein levels because inflammation underlies these disorders. Arthritis may push test results far beyond the range used to assess heart disease risk. In most of these people, CRP levels tend to be above 100 mg/L. The hs-CRP test isn’t used for patients with rheumatoid arthritis, inflammatory bowel disease, or other autoimmune conditions. Instead, doctors evaluate inflammation with a test that measures levels in excess of 10 mg/L. When checking CRP for arthritic and autoimmune disorders, a level of 10 mg/L or lower is considered “normal.”

Because an hs-CRP test isn’t useful to assess cardiovascular risk among people with inflammatory diseases, these patients have to rely on other established risk factors, such as high blood pressure or high cholesterol, whether or not they smoke, carry excess weight, and are at increased risk of diabetes. In addition to advising the adoption of  proven measures for reducing the risk of cardiovascular disease, including exercise, keeping weight under control, practicing stress reduction techniques, and getting adequate sleep, Dr. Weil recommends that people with chronic inflammatory disorders make an effort to reduce inflammation and their risk of heart disease by following an anti-inflammatory diet.

What is the conventional treatment of elevated C-reactive protein?

Conventional physicians may prescribe the same drugs (statins) used to lower LDL cholesterol to address elevated levels of CRP. In addition, they will typically recommend exercise and weight loss where appropriate, since both can help lower CRP levels. In general, conventional physicians recommend the same lifestyle changes shown to reduce heart disease – diet, exercise, not smoking, drinking less alcohol, following a heart-healthy diet – to lower elevated C-reactive protein levels.

What therapies does Dr. Weil recommend for elevated C-reactive protein?

Dr. Weil recommends an anti-inflammatory diet that includes two to three servings of fish such as salmon or sardines per week. If you don’t eat fish, he suggests taking fish oil supplements. He also recommends taking anti-inflammatory herbs including ginger and turmeric and following your doctor’s recommendations for heart health. That means quitting smoking, watching your diet (particularly avoid foods with a lot of flour and sugar), and getting regular exercise: research indicates that as fitness levels decline, C-reactive protein levels go up.

Sources
Quispe R, Michos ED, Martin SS, Puri R, Toth PP, Al Suwaidi J, Banach M, Virani SS, Blumenthal RS, Jones SR, Elshazly MB. “High-Sensitivity C-Reactive Protein Discordance With Atherogenic Lipid Measures and Incidence of Atherosclerotic Cardiovascular Disease in Primary Prevention: The ARIC Study.” J Am Heart Assoc. 2020 Feb 4;9(3):e013600. doi: 10.1161/JAHA.119.013600. Epub 2020 Jan 30. PMID: 32013698; PMCID: PMC7033866. https://pubmed.ncbi.nlm.nih.gov/32013...
nlm.nih.gov/medlineplus/ency/article/...
webmd.com/a-to-z-guides/c-reactive-pr...

Reviewed by Benjamin S. Gonzalez, M.D., May, 2016. Updated August 2022. 

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Corpse Pose, Savasana

“The Corpse Pose may be the most difficult pose of yoga – not because of its physical requirements, but because of the mental focus you need to properly perform it.” – Andrew Weil, M.D.

Description & History
The Corpse Pose is considered by many practitioners to be the most important part of a yoga session. It is most often used as the final pose of a yoga sequence as a time for relaxation and recovery. The Sanskrit name of Corpse Pose, Savasana, comes from sava meaning corpse and asana meaning posture.

In Corpse Pose, the body rests in the supine position: lying with the back on the ground and face up. During the pose, focus is placed on breathing and the release of tension from the body.

How to Perform Corpse Pose

Begin in the supine position: lying on your back facing the sky. Spread your legs shoulder-width apart, exhale and rotate your legs outward by opening your hips. Place your arms out from your body about 45 degrees with your palms facing up.Consciously extend your spine by stretching and adding space between your head and feet. Close your eyes but stay focused on the moment.Focus on slowing your breath and heart rate with each breath. Feel as if all the stress and tension in your body is melting away. Imagine your arms and legs are heavy and that you cannot lift them no matter how hard you try.Hold the pose for several minutes (between two and 20 minutes depending on how much relaxation you feel you need).To come out of the pose, open your eyes and slowly lift your knees, bringing your feet toward your buttocks. Use your legs to push you to your side, then press your hands against the floor and lift your torso, followed by your head, which should always be last as you stand up.

Potential Health Benefits

Decreases heart rate, blood pressure and respirationReleases muscle tension and stressIncreases mental awareness and concentrationProvides relaxation after yoga session

That last benefit is referred to as “passive recovery” after a yoga session, as opposed to “active recovery” such as walking. One study that looked at recovery periods following short, high-intensity hatha yoga sessions found that active recovery was preferable for those who wanted to return to work quickly after their session. This was due to the more efficient restoration of the pre-yoga metabolic rate. The prolonged relaxation induced by the corpse pose in passive recovery may not lend itself to a quick return to work, but if your goal is rest and repose, and not a rush back to work, the Corpse Pose should help you stay relaxed.

Researchers have also examined the effects of certain yoga poses and breathing exercises as potential therapeutic options for patients suffering from schizophrenia. Because the Corpse Pose focuses on relaxation and breathing, it was incorporated into the study. Results of the 8-week program, which were published in The Journal of Alternative and Complementary Medicine, reported significant reductions in psychopathology and increased quality of life for those practicing the pose, compared to the control group.

Modifications & Variations
There are no modified or advanced variations of the Corpse Pose since it is a simple resting pose. To ease discomfort from lying on the ground, place a yoga mat or towel underneath your body for support. You can also roll up the yoga mat or towel and place it under your lower back for lumbar support. It is important to be comfortable while in the Corpse Pose as the purpose of the pose is the focus on releasing tension built up in the body. Any slight discomfort can distract you and make you lose concentration.

Precautions
If you have back pain or have difficulty lying on your back for an extended period of time, refrain from performing the Corpse Pose. Also, be cautious when standing after performing the Corpse Pose as a sudden drop in blood pressure could cause fainting. To counter this risk, stand up slowly by first rolling over, then sitting up, going to your knees, and then slowly rising to standing.

Related Poses

Child’s Pose(Balasana)

Sources
Lee KH, Ju HM, Yang WH. Metabolic Energy Contributions During High-Intensity Hatha Yoga and Physiological Comparisons Between Active and Passive (Savasana) Recovery. Front Physiol. 2021 Sep 24;12:743859. doi: 10.3389/fphys.2021.743859. PMID: 34630165; PMCID: PMC8497825. https://pubmed.ncbi.nlm.nih.gov/34630...

Visceglia, Elizabeth, and Stephen Lewis. “Yoga therapy as an adjunctive treatment for schizophrenia: a randomized, controlled pilot study.” The Journal of Alternative and Complementary Medicine 17, no. 7 (2011): 601-607.

Originally Posted August 2013. Updated July 2022

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My Life With Mushrooms, Part One

By Andrew Weil, M.D.

I love everything about mushrooms — foraging for them in beautiful settings, identifying them to make sure that a species is edible (never guess about this!), learning the best ways to cook them, savoring their rich flavors and textures, discovering their medicinal properties and health benefits.

My enduring fascination with mushrooms was inspired by my mother’s fear of them. She worried that fresh button mushrooms — the only ones widely available when I was growing up — might be poisonous and even warned me not to touch the “toadstools” that occasionally popped up on our small front lawn. Neither she nor I knew at the time that very few mushrooms are deadly and those that are can’t harm you if all you do is handle them. I’ve since realized that my mother’s attitude was typical of the fear of mushrooms prevalent in the English-speaking world. Much later when she found out that I was collecting and eating wild mushrooms, she told me I was a reckless fool.

Medicinal Mushrooms

I first learned about the medicinal benefits of mushrooms in the 1970s when I began reading about Chinese medicine and about research in China and Japan where traditional doctors esteem fungi as both food and medicine. I became a great believer in the immune-enhancing and cancer-protective properties of shiitake, oyster mushrooms, maitake, enoki, and other Asian species. Some of the most prized remedies in the Chinese herbal repertory are mushrooms that act as tonics — that is, they are believed to increase resistance to all kinds of stress as well as to extend longevity. Some tonic mushrooms, such as shiitake and maitake, are good to eat, while others like reishi are too woody or too bitter to be edible but can be made into medicinal teas or extracts. I take a dose of a liquid extract of seven different species every day.

I also learned that our most widely available mushrooms (white and brown buttons, cremini and portobello) are all the same species (Agaricus bisporus) and contain natural carcinogens. They do not offer the health benefits of species popular in east Asia.

I thought it odd that there was no interest in the West in the medicinal properties of mushrooms. In the late 1970s, I began giving talks on the subject at mushroom conferences and called for scientific studies. (It has taken a long time for researchers in North America and Europe to look into the health benefits of mushrooms, but I’m happy to say it’s finally happening.)

Magic Mushrooms

During this period, I also was exploring and writing about magic mushrooms, those with psychoactive properties. I first experienced their effects in Mexico in 1972. (See my story about this in my book, The Marriage of the Sun and Moon.) Soon after, I got to know the Liberty Cap mushroom (Psilocybe semilanceata) and related psychoactive species in Oregon. All of them owe their magic to the psychedelic compound, psilocybin. After I wrote a scientific article on the subject, “The Use of Psychoactive Mushrooms in the Pacific Northwest: An Ethnopharmacologic Report,” I began to receive even more invitations to speak at mushroom conferences.

In my travels throughout the world, I’ve come to know many mushrooms. That’s not something you can learn from books. Your best bet is to spend time with people who know mushrooms and can teach you how to recognize and find them. I first learned to collect edible wild mushrooms from experienced hunters in Oregon in the 1970s. I came to know and love chanterelles, hedgehogs, blewits, shaggy manes, and woodland russulas. The Arizona desert, where I live most of the year, is too dry a habitat for mushrooms (except in the forests on mountain tops after summer rains), but I try to collect in British Columbia and other good areas whenever I can.

Attitudes toward mushrooms in the U.S. appear to have changed in recent years. Fear of them has lessened somewhat, and formerly exotic species are now widely available. Still, nutritionists often say that mushrooms have little food value, despite the fact that they are respectable sources of good quality protein and micronutrients.

Culinary Mushrooms

I strongly advise against eating any mushrooms raw, whether they’re wild or cultivated. Cooking breaks down their cell walls, which are tough and resistant to digestion, and many species contain toxins that cooking destroys. Always cook mushrooms well by sautéing, broiling, or grilling.

When trying a mushroom I’ve never eaten before, I usually sauté it in a little olive or avocado oil with a sprinkle of salt to sample its flavor and texture. If I like it, I look for ways to prepare it that will enhance its qualities without violating principles of healthy eating. In general, Asian cooking methods work well, such as grilling whole or sliced mushrooms after brushing them with teriyaki sauce or adding them to soups or stir-fries. These preparations use little or no fat, in contrast to the cream- and butter-rich mushroom dishes often served in restaurants.

Andrew Weil, M.D.

(I’ll discuss the use of mushrooms for skincare as well as what we’ve learned about their power to enhance soil and forest health in “My Life With Mushrooms, Part Two.”)

More information:

All About Mushrooms

Originally Posted March 2018. Updated July 2022. 

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2 Ways To Protect The Brain

Roughly 5.8 million Americans have Alzheimer’s disease; that number is expected to grow to 14 million by 2060. Given its prevalence and consequences, it’s no wonder that many of us are afraid of developing the condition – one study of nearly 1,500 people in Germany reported that more than 70% felt at least a little fearful of dementia. Unfortunately, the results of clinical testing of drugs intended to slow or reverse the progression of dementia have been disappointing thus far, but there are two strategies that may help keep the devastating – and often fatal – deterioration of the brain that characterizes Alzheimer’s at bay.

First, the correlations between healthy eating and cognitive function continue to appear strong. In many studies, those who eat a plant-based diet rich in antioxidants, omega-3 fatty acids, and other staples of the anti-inflammatory Mediterranean diet had a lower risk of developing Alzheimer’s disease than those who eat more animal proteins, processed foods, and sugars.

In a study published in 2021 in the Journal of the American Geriatrics Society, researchers studied more than 1,000 people in a Mediterranean population, all over age 64, who did not have dementia. Over the course of three years the participants were monitored for cognitive changes, and the results were compared against their dietary intake. At the end of the follow-up period, 62 cases of dementia were observed. Those participants who had the best adherence to a Mediterranean diet were found to have a 72% lower risk of dementia when compared to those with the lowest adherence. The results were consistent with earlier studies of other populations that found reduced risk of dementia in those who followed a Mediterranean diet.

In addition, one U.S. based study reviewed the brain scans of 70 adults between the ages of 30 and 60, about half of whom followed a Mediterranean diet, over a three-year period. Although none of the 70 showed signs of cognitive dysfunction at the beginning of the study, those who did not follow a Mediterranean diet showed biomarkers associated with Alzheimer’s disease. The differences in brain images widened over the three years of the study, with the non-Mediterranean diet group showing increases in the biomarkers associated with dementia. That should be a wake-up call for all of us. The seeds of cognitive decline later in life are being sown in young adulthood and middle age, and preventive steps early on can help protect against dementia in older years.

To help reduce your risk of a wide variety of diseases, including not only Alzheimer’s but also heart disease, cancer, and diabetes, it is advisable to consume more omega-3 fatty acids and fewer omega-6 fatty acids. A good way to do this is to add wild-caught fatty fish such as Alaskan salmon to your diet, and reduce consumption of processed and fried foods, which tend to be saturated with omega-6-rich soybean oil. Rebalancing the ratios of these fats is an important component of an anti-inflammatory diet.

Second, you’ve probably heard that mentally stimulating activities and staying socially engaged and active can reduce the risk of Alzheimer’s disease. A review in the Journal of Alzheimer’s Disease looked at studies that included more than 2 million subjects and found that poor social engagement was associated with an increased risk of dementia. Risk factors included living alone, not participating in the community, and having poor social interactions. Depression magnified the risk of low social connections.

Even more notably, a new study from Rush University reported on 1,903 older individuals who were evaluated over several years for participation in cognitively stimulating activities. None had been diagnosed with dementia at the beginning of the study, but 457 of them showed signs of dementia after a mean of 6.8 years. Results showed that those who regularly engaged in activities that were mentally challenging developed dementia at older ages than those with lower levels of cognitive activity. Researchers concluded that staying mentally active – following the news, playing games, reading, going to the theater – could delay the onset of Alzheimer’s symptoms by as much as five years.

Although we still have much to learn, the current research is clear on this issue: challenging your mind on a regular basis helps to lower the risk of developing Alzheimer’s disease.

For more on better aging, visit   Dr. Weil on Healthy Aging , Your Online Guide to the Anti-Inflammatory Diet.

Sources
Charisis S, Ntanasi E, Yannakoulia M, Anastasiou CA, Kosmidis MH, Dardiotis E, Hadjigeorgiou G, Sakka P, Scarmeas N. “Mediterranean diet and risk for dementia and cognitive decline in a Mediterranean population.” J Am Geriatr Soc. 2021 Jun;69(6):1548-1559. doi: 10.1111/jgs.17072. Epub 2021 Mar 16. PMID: 33724444. https://pubmed.ncbi.nlm.nih.gov/33724...

Berti V, Walters M, Sterling J, Quinn CG, Logue M, Andrews R, Matthews DC, Osorio RS, Pupi A, Vallabhajosula S, Isaacson RS, de Leon MJ, Mosconi L. “Mediterranean diet and 3-year Alzheimer brain biomarker changes in middle-aged adults.: Neurology. 2018 May 15;90(20):e1789-e1798. doi: 10.1212/WNL.0000000000005527. Epub 2018 Apr 13. PMID: 29653991; PMCID: PMC5957301.

Penninkilampi R, Casey AN, Singh MF, Brodaty H. The Association between Social Engagement, Loneliness, and Risk of Dementia: A Systematic Review and Meta-Analysis. J Alzheimers Dis. 2018;66(4):1619-1633. doi: 10.3233/JAD-180439. PMID: 30452410. https://pubmed.ncbi.nlm.nih.gov/30452...

Wilson RS, Wang T, Yu L, Grodstein F, Bennett DA, Boyle PA. Cognitive Activity and Onset Age of Incident Alzheimer Disease Dementia. Neurology. 2021 Aug 31;97(9):e922-e929. doi: 10.1212/WNL.0000000000012388. Epub 2021 Jul 14. PMID: 34261788; PMCID: PMC8408511. https://pubmed.ncbi.nlm.nih.gov/34261...

Originally Posted April 2007. Updated July 2022.

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Foods You Should Always Buy Organic: The Dirty Dozen

I am pleased to have an ongoing association with the Environmental Working Group (EWG), a nonprofit organization that advocates for policies that protect global and individual health. Specifically, I help EWG spread the word about one of its most valuable pieces of research – its Shopper’s Guide to Pesticides in Produce. The 2023 version is based on the results of ongoing pesticide tests performed on produce and collected by federal agencies.

Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas peeled before testing. The following “Dirty Dozen” had the highest pesticide load, making them the most important to buy organic versions – or to grow them organically yourself.

The Dirty Dozen (2023)StrawberriesSpinachKale, collard, mustard greensPeachesPearsNectarinesApplesGrapesBell and hot peppersCherriesBlueberriesGreen Beans+Potatoes

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood. Here’s a video in which I address the importance of avoiding pesticides.

Also keep in mind that maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and may be a contributor to “colony collapse disorder,” the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply. Buying or growing organic food is good for the health of the planet.

At the opposite end of the contamination spectrum, check the list of Foods That You Don’t Have to Buy Organic, also known as the “Clean 15.”

Source:
ewg.org/foodnews/dirty-dozen.php

Reviewed by Benjamin S. Gonzalez, M.D., May, 2016. Updated April 2023

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Joining Dr. Weil At Home: An Afternoon Of Self-care

If you’ve ever wanted to spend part of your afternoon with Dr. Weil, now you have the chance. On March 21, 2022, Dr. Weil opened his home to viewers around the world, who joined him — remotely — for a live self-care event. The opportunity was part of IMmersive, an ongoing series of free 30-minute healing sessions led by experts in integrative medicine and made available by the University of Arizona’s Andrew Weil Center for Integrative Medicine.

The session began with Dr. Weil welcoming viewers into his home and introducing his two Rhodesian Ridgebacks, Juno and Kengo. After explaining the importance of proper breathing for good health, he led everyone through one of his most recommended breathing exercises, The Relaxing Breath, also known as the 4-7-8 Breath. To experience the full benefits of The Relaxing Breath, he suggests practicing it at least twice a day.

Next up: a visit to Dr. Weil’s kitchen, where he prepared one of his favorite dishes, sauteed kale. Made with lacinto (black) kale, this quick, simple and healthy side can easily transform into a hearty main dish when mixed with pasta or grains. If viewers were wondering where Dr. Weil gets many of the vegetables he cooks, they soon received an answer, as he brought them along for a tour of his garden. Some of the plants on display included chard, baby Bok choy, radishes, carrots, beets, a Japanese variety of spinach, various herbs — and the lacinato kale he had just prepared.

The relaxed event concluded with Dr. Weil answering questions from viewers. His companion animals also made another appearance in the garden, where Juno enjoyed a few bites of kale.

If you missed the live event, you can still enjoy the recording, which is available here.

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