Missing Out on Meditation?
Provided by: DrWeil.com
Q: What are the benefits of meditation besides the relaxation, serenity, etc. that you can experience while actually in meditation? Are there more subtle changes in the rest of your life? -- Emily A: Meditation is directed concentration, and involves learning to focus your awareness and direct it onto an object: your breath, a phrase or word repeated silently, a memorized inspirational passage, or an image in the mind's eye. Researchers have documented immediate benefits in terms of lowered blood pressure, decreased heart and respiratory rates, increased blood flow, and other measurable signs of the relaxation response. Even walking or sitting quietly in a natural setting - a simple form of meditation - is an antidote to being too focused on thoughts and emotions.
People who meditate regularly may find that the practice yields many subtle benefits. Over time, meditation may result in a restructuring of the mind that allows you to detach from the thoughts that cause emotional swings. It can even have the effect of leveling out mood cycles, and help you learn to do things more effectively - whether it is cooking, writing or martial arts. Overall, you may find that you become mindful - more aware of everyday aspects of your life - and able to bring more awareness to everything you do.
And of course meditation has beneficial effects on physical health. They include enhancement of immune function, lowering of blood pressure, and relief of chronic pain due to arthritis and other disorders. Results of a study published in the April 2004 issue of the American Journal of Hypertension showed that African-American teenage boys with high normal blood pressure were able to bring their blood pressure down over four months while they practiced transcendental meditation. The youths meditated for 15 minutes twice a day, and at times during the study wore ambulatory blood pressure monitors. After the study, the teens reported that meditating had benefited them in ways they hadn't expected: they found that they were better able to concentrate, felt less anger and noted improved relationships with others.
Andrew Weil, MD
Monday, May 29, 2006
How Do You Define Happiness?
How Do You Define Happiness?Provided by: DrWeil.com
Q: A friend and I recently argued about the nature of happiness. We concluded that for most people, being happy is an occasional feeling that can't be sustained over time -- no matter how fortunate you are. What do you think? -- Max
A: (During this Holiday Week, DrWeil.com is presenting the Editor's Picks of seasonal Questions & Answers from the "Ask Dr. Weil" Q&A Library. The following was originally published 05/02/2000.)
You ask a very broad, almost unanswerable question. So, rather than tackle it myself, I'm going to suggest you read a remarkable book on the subject, The Art of Happiness, by the Dalai Lama and Howard C. Cutler (a psychiatrist here in Arizona). The book is based on a series of conversations between the two men.
The opening line comes from an address by the Dalai Lama: "I believe that the very purpose of our life is to seek happiness." He goes on to examine the elements that go into making happiness possible: good health, the wealth or material things we accumulate, and fulfilling relationships. However, His Holiness explains that none of this will produce happiness if your mental attitude is negative. "If you harbor hateful thoughts or intense anger somewhere deep down within yourself, then it ruins your health...if you are mentally unhappy or frustrated, then physical comfort is not of much help."
His Holiness is right -- anger has real health consequences. A new study, published in the medical journal Circulation, found that a person who is prone to anger is about three times more likely to have a heart attack or sudden cardiac death than someone who is not as angry. The Dalai Lama adds, "As long as there is a lack of the inner discipline that brings calmness of mind, none of the external facilities or conditions you have will give you the feeling of joy and happiness that you are seeking."
Those words of wisdom may sound simplistic, but in reading the book you will find a fascinating and nuanced discussion of what happiness is and how we can all achieve it. Cutler has amplified the Dalai Lama's philosophy with findings from scientific studies, as well as cases from his own practice. For example, after a discussion with His Holiness about the differences between happiness and pleasure, Cutler tells of a patient who couldn't decide whether to move from a hot, crowded city to a small town that she loved. The problem was that she loved her job in the city and didn't think she would enjoy the one she had been offered in the small town. Cutler asked whether the move would bring her happiness or pleasure. That question made the decision easier for her -- the move might bring her pleasure, but she decided she would be happier if she stayed in the city.
This book can give you an entirely different outlook on happiness and how to achieve it. I recommend it highly.
Andrew Weil, MD
Tuesday, May 23, 2006
Adderall for ADHD?
Adderall for ADHD? Provided by: DrWeil.comQ: I am 27 and have been taking Adderall for ADHD for about five years. Do you know of any negative long-term effects of this drug? -- Raye Anne A: Adderall is a mixture of two amphetamine drugs that has been approved in the United States for treatment of Attention Deficit Hyperactivity Disorder (ADHD) in both adults and children over the age of six. It works in the brain to decrease hyperactivity.
Chemically, Adderall is a combination of dextroamphetamine (dexedrine) and amphetamine and is potentially addictive. For this reason, you must follow your doctor's instructions explicitly. Never take a larger dose than the one prescribed and never take your medication more often than instructed.
At prescribed dosage, Adderall can cause a number of side effects ranging from nervousness, restlessness, and insomnia to constipation, diarrhea, weight loss and changes in sex drive.
However, its habit-forming potential is its most dangerous long-term side effect. If you want to discontinue the drug, be sure to do so with the guidance of your physician who probably will give you instructions on how to decrease your dose gradually. Stopping abruptly can lead to such withdrawal symptoms as anxiety, sleeplessness and irritability and may worsen your condition.
You may have read that the Canadian drug regulatory agency has suspended the sale of Adderall XR (controlled release) following reports of sudden deaths among children taking the drug for ADHD. Of the 12 youngsters who died, five had underlying heart defects, which increase the risk of sudden death. After investigating the deaths, the FDA concluded that the total was only slightly higher, per million prescriptions, than the number reported for Ritalin (methylphenidate), the other drug commonly used to treat ADHD in children and that the rate of deaths among children on Adderall was no higher than the number expected to occur among children who were not taking any drugs.
So far, the FDA has not taken action against the drug, but Adderall XR's label has been changed to include the warning that children with underlying heart defects might be at particular risk for sudden death and shouldn't ordinarily take any form of Adderall. The manufacturer notes that you should not use Adderall if you have heart disease, high blood pressure, glaucoma, or an overactive thyroid gland. Other medications can interact with Adderall so follow your doctor's instructions closely.
Andrew Weil, MD
Avoid Artificial Flavors?
Avoid Artificial Flavors? Provided by: DrWeil.com
Q: I have read online about what artificial flavors are, but I would like to know if these chemicals are harmful in any way. -- Patty A: Artificial flavors are typically not harmful. However, I'm not crazy about them, because they don't usually reproduce the natural taste of foods and are often markers for low-quality foods.
Whether natural or artificial, food flavors are made up of molecules that occur naturally and can be synthesized. In general, natural flavors are much more complex than artificial ones, which have far fewer component molecules. Artificial flavors may be more stable than natural ones and certainly are less expensive, so manufacturers prefer them, and many consumers are satisfied with them. There is even a weak case to be made that artificial flavors are safer for consumption because they omit components of natural flavors that may be slightly toxic.
If a food product contains artificial flavors, you should check to make sure that it doesn't also contain less desirable additives. Read labels carefully to check for high fructose corn syrup (HFCS) used to sweeten soft drinks and juices. HFCS contributes to obesity in many people.
Also, watch out for artificial colorings and dyes (look for the terms "artificial color added," "U.S. certified color added," "FD & C red no. 3" (or "green" or "blue" or "yellow" followed by any number), as well as artificial sweeteners and monosodium glutamate (MSG). I'm suspicious of chemicals used to dye foods. They are a group of highly reactive molecules that may interact with DNA and increase mutation or cell transformation. Read labels and avoid them.
Andrew Weil, MD
Last Reviewed: August 2005
Q: I have read online about what artificial flavors are, but I would like to know if these chemicals are harmful in any way. -- Patty A: Artificial flavors are typically not harmful. However, I'm not crazy about them, because they don't usually reproduce the natural taste of foods and are often markers for low-quality foods.
Whether natural or artificial, food flavors are made up of molecules that occur naturally and can be synthesized. In general, natural flavors are much more complex than artificial ones, which have far fewer component molecules. Artificial flavors may be more stable than natural ones and certainly are less expensive, so manufacturers prefer them, and many consumers are satisfied with them. There is even a weak case to be made that artificial flavors are safer for consumption because they omit components of natural flavors that may be slightly toxic.
If a food product contains artificial flavors, you should check to make sure that it doesn't also contain less desirable additives. Read labels carefully to check for high fructose corn syrup (HFCS) used to sweeten soft drinks and juices. HFCS contributes to obesity in many people.
Also, watch out for artificial colorings and dyes (look for the terms "artificial color added," "U.S. certified color added," "FD & C red no. 3" (or "green" or "blue" or "yellow" followed by any number), as well as artificial sweeteners and monosodium glutamate (MSG). I'm suspicious of chemicals used to dye foods. They are a group of highly reactive molecules that may interact with DNA and increase mutation or cell transformation. Read labels and avoid them.
Andrew Weil, MD
Last Reviewed: August 2005
Caring for a Down Syndrome Child?
Caring for a Down Syndrome Child? Provided by: DrWeil.com
Q: I have a two-week-old Down syndrome grandson. What nutritional supplements would you recommend for him? Is there any current research on the supplement NuTriVene D? If he were your grandson what would you do to improve his health? -- K.C. A: Down syndrome children have an increased susceptibility to infection, and some research suggests that these youngsters might have a relative lack of antioxidants in their blood. I checked with my colleague, pediatrician Sandy Newmark, M.D., about the best nutritional approach to caring for Down syndrome children. He tells me that the supplement you mention contains a large number of antioxidants, including vitamins, minerals and some amino acids. While some preliminary research suggests that it might reduce infections among Down syndrome children and improve their growth, no well-controlled studies have confirmed these findings.
Given the current state of research Dr. Newmark does not recommend giving the supplement to a two-week old child. However, he does suggest giving your grandson a basic multi-vitamin (they're available as liquids in pediatric formulas). He also recommends breastfeeding Down syndrome children for as long as possible.
Throughout nursing, mothers should eat a well-balanced diet, take a multivitamin, and supplement with fish oil if she's not getting enough essential fatty acids. In addition, according to the La Leche League, breastfeeding improves mouth and tongue coordination, giving Down syndrome babies a developmental edge.
Make sure that your grandson's pediatrician is up-to-date on current recommendations for ongoing care of children with Down syndrome. Because almost half of them are born with heart defects, all should be examined by a pediatric cardiologist and have an echocardiogram in the first two months of life. And because more than half have some visual or hearing problems make sure your grandson is examined by a pediatric ophthalmologist to check for crossed eyes, near- or far-sightedness or cataracts by the time he is six-months old. Down syndrome children should also be screened for hearing loss at birth or by three months of age.
With good care, these children can do very well. I wish your grandson all the best.
Andrew Weil, MD
Last Reviewed: August 2005
Q: I have a two-week-old Down syndrome grandson. What nutritional supplements would you recommend for him? Is there any current research on the supplement NuTriVene D? If he were your grandson what would you do to improve his health? -- K.C. A: Down syndrome children have an increased susceptibility to infection, and some research suggests that these youngsters might have a relative lack of antioxidants in their blood. I checked with my colleague, pediatrician Sandy Newmark, M.D., about the best nutritional approach to caring for Down syndrome children. He tells me that the supplement you mention contains a large number of antioxidants, including vitamins, minerals and some amino acids. While some preliminary research suggests that it might reduce infections among Down syndrome children and improve their growth, no well-controlled studies have confirmed these findings.
Given the current state of research Dr. Newmark does not recommend giving the supplement to a two-week old child. However, he does suggest giving your grandson a basic multi-vitamin (they're available as liquids in pediatric formulas). He also recommends breastfeeding Down syndrome children for as long as possible.
Throughout nursing, mothers should eat a well-balanced diet, take a multivitamin, and supplement with fish oil if she's not getting enough essential fatty acids. In addition, according to the La Leche League, breastfeeding improves mouth and tongue coordination, giving Down syndrome babies a developmental edge.
Make sure that your grandson's pediatrician is up-to-date on current recommendations for ongoing care of children with Down syndrome. Because almost half of them are born with heart defects, all should be examined by a pediatric cardiologist and have an echocardiogram in the first two months of life. And because more than half have some visual or hearing problems make sure your grandson is examined by a pediatric ophthalmologist to check for crossed eyes, near- or far-sightedness or cataracts by the time he is six-months old. Down syndrome children should also be screened for hearing loss at birth or by three months of age.
With good care, these children can do very well. I wish your grandson all the best.
Andrew Weil, MD
Last Reviewed: August 2005
Crazed by Canker Sores?
Crazed by Canker Sores?
Provided by: DrWeil.com
Q: I am suffering with mouth ulcers frequently. They're affecting my tongue and gums, are very painful and even prevent me from eating sometimes. Please give me a solution. -- Josie A: Mouth ulcers, otherwise known as canker sores or aphthous ulcers, can be extremely painful. They occur on the inside of the lips, cheeks or under the tongue and usually are red with a whitish coating. They're very common but occur most often among teens or young adults in their twenties. Canker sores can be a symptom of gluten intolerance (gluten is the protein in wheat and other grains). To find out if that's the cause in your case, ask your doctor to test you for gluten intolerance, also known as celiac disease. Beyond that, we don't know for sure what causes recurrent canker sores, although I believe it to be an autoimmune disease, with stress as a possible trigger. Another possible cause is physical trauma (such as accidentally biting the inside of your cheeks). Canker sores tend to occur among women during menstruation. Deficiencies of vitamin B-12, zinc, folic acid, and iron have also been proposed as contributing factors, but there's not much scientific evidence to back up these theories.
Most canker sores heal within a week to 10 days their own. Unfortunately, there's no treatment that reliably eliminates them or relieves the pain they cause. Conventional medicine treats severe canker sores with prescription anti-inflammatory ointments such as Aphthasol or Kenalog in Orabase that you apply directly to the sore. I recommend treating them with DGL (deglycyrrhizinated licorice). Buy it in powder form at the health food store and mix it into a paste or solution to swish in your mouth. You can also apply slippery elm powder mixed to a paste with water or suck on slippery elm lozenges, available in both drug and health food stores. Another home remedy is alum, available in the spice sections of supermarkets. Apply some of the powder directly to an ulcer. It will burn for a few minutes and will promote rapid healing. I also recommend trying mind/body medicine, such as hypnosis or guided imagery. Probiotics (products that help replenish the friendly bacteria in the digestive tract) may also be helpful.
You can try to minimize the discomfort of canker sores by avoiding acidic and spicy foods as well as abrasive foods such as nuts, all of which can be irritating. Switching to a toothpaste that does not contain sodium lauryl sulfate (SLS), a foaming agent, may help reduce recurrences.
Andrew Weil, MD
Last Reviewed: August 2005
Provided by: DrWeil.com
Q: I am suffering with mouth ulcers frequently. They're affecting my tongue and gums, are very painful and even prevent me from eating sometimes. Please give me a solution. -- Josie A: Mouth ulcers, otherwise known as canker sores or aphthous ulcers, can be extremely painful. They occur on the inside of the lips, cheeks or under the tongue and usually are red with a whitish coating. They're very common but occur most often among teens or young adults in their twenties. Canker sores can be a symptom of gluten intolerance (gluten is the protein in wheat and other grains). To find out if that's the cause in your case, ask your doctor to test you for gluten intolerance, also known as celiac disease. Beyond that, we don't know for sure what causes recurrent canker sores, although I believe it to be an autoimmune disease, with stress as a possible trigger. Another possible cause is physical trauma (such as accidentally biting the inside of your cheeks). Canker sores tend to occur among women during menstruation. Deficiencies of vitamin B-12, zinc, folic acid, and iron have also been proposed as contributing factors, but there's not much scientific evidence to back up these theories.
Most canker sores heal within a week to 10 days their own. Unfortunately, there's no treatment that reliably eliminates them or relieves the pain they cause. Conventional medicine treats severe canker sores with prescription anti-inflammatory ointments such as Aphthasol or Kenalog in Orabase that you apply directly to the sore. I recommend treating them with DGL (deglycyrrhizinated licorice). Buy it in powder form at the health food store and mix it into a paste or solution to swish in your mouth. You can also apply slippery elm powder mixed to a paste with water or suck on slippery elm lozenges, available in both drug and health food stores. Another home remedy is alum, available in the spice sections of supermarkets. Apply some of the powder directly to an ulcer. It will burn for a few minutes and will promote rapid healing. I also recommend trying mind/body medicine, such as hypnosis or guided imagery. Probiotics (products that help replenish the friendly bacteria in the digestive tract) may also be helpful.
You can try to minimize the discomfort of canker sores by avoiding acidic and spicy foods as well as abrasive foods such as nuts, all of which can be irritating. Switching to a toothpaste that does not contain sodium lauryl sulfate (SLS), a foaming agent, may help reduce recurrences.
Andrew Weil, MD
Last Reviewed: August 2005
Medicate Migraines While Breastfeeding?
Medicate Migraines While Breastfeeding? Provided by: DrWeil.com
Q: I am a breastfeeding mom who suffers from migraines. Are there supplements that can prevent migraines but are still safe to use when breastfeeding? What about treatments when I have a migraine - are any of them safe to use? --Kehwie J. A: Fortunately for about 70 percent of women who suffer from migraines, pregnancy improves matters, at least temporarily. If you're very lucky, the migraines might not return now that your baby is born. But if they do, dealing with them can be tricky, especially if you're breastfeeding. You don't want your baby ingesting potentially harmful drugs that might be excreted in your breast milk.
You can safely take several supplements to prevent migraines while you're breastfeeding. Not all of them work for everyone, but they're certainly safe and worth a try. Vitamin B2 (riboflavin) can be helpful, as can magnesium and the herb feverfew, which is available at health food stores. The recommended dose of riboflavin is 400 mg daily - a pretty high dose, which needs to be prescribed by a physician. Recommended dosage for magnesium is anywhere between 400-600 mg daily, sometimes higher. Dosage of feverfew is 100-250 mg of an extract standardized to .7 percent parthenolides.
Another herb, butterbur, which recently has proved to be as effective and safe as some prescription drugs for migraine prevention isn't recommended for women who are pregnant or breastfeeding because the appropriate safety studies haven't been done. In addition to supplements, you might also consider biofeedback as a non-drug approach to reducing the frequency and intensity of your migraines. Certain medications used to prevent migraines are safe to use while breastfeeding. They include some of the beta blockers (drugs used to treat high blood pressure that can also effectively prevent migraines).
While you have to be careful about medications used to treat headaches that do develop, some are safe for use by nursing mothers. You can get a complete list of which ones are safe to take and which ones should be avoided at the Web site for the American Council for Headache Education (ACHE): www.achenet.org/women/preg. ACHE is the patient education arm of the American Headache Society, a professional organization of health professionals who specialize in headache treatment. You'll see that some widely used medications for pain are okay to use while nursing. Unfortunately, the "triptans," drugs especially designed for migraine treatment, must be used with caution since the medication can be excreted in breast milk. If you have a prescription for one of these drugs, I suggest that you consult your physician before using them while nursing.
Andrew Weil, MD
Last Reviewed: August 2005
Q: I am a breastfeeding mom who suffers from migraines. Are there supplements that can prevent migraines but are still safe to use when breastfeeding? What about treatments when I have a migraine - are any of them safe to use? --Kehwie J. A: Fortunately for about 70 percent of women who suffer from migraines, pregnancy improves matters, at least temporarily. If you're very lucky, the migraines might not return now that your baby is born. But if they do, dealing with them can be tricky, especially if you're breastfeeding. You don't want your baby ingesting potentially harmful drugs that might be excreted in your breast milk.
You can safely take several supplements to prevent migraines while you're breastfeeding. Not all of them work for everyone, but they're certainly safe and worth a try. Vitamin B2 (riboflavin) can be helpful, as can magnesium and the herb feverfew, which is available at health food stores. The recommended dose of riboflavin is 400 mg daily - a pretty high dose, which needs to be prescribed by a physician. Recommended dosage for magnesium is anywhere between 400-600 mg daily, sometimes higher. Dosage of feverfew is 100-250 mg of an extract standardized to .7 percent parthenolides.
Another herb, butterbur, which recently has proved to be as effective and safe as some prescription drugs for migraine prevention isn't recommended for women who are pregnant or breastfeeding because the appropriate safety studies haven't been done. In addition to supplements, you might also consider biofeedback as a non-drug approach to reducing the frequency and intensity of your migraines. Certain medications used to prevent migraines are safe to use while breastfeeding. They include some of the beta blockers (drugs used to treat high blood pressure that can also effectively prevent migraines).
While you have to be careful about medications used to treat headaches that do develop, some are safe for use by nursing mothers. You can get a complete list of which ones are safe to take and which ones should be avoided at the Web site for the American Council for Headache Education (ACHE): www.achenet.org/women/preg. ACHE is the patient education arm of the American Headache Society, a professional organization of health professionals who specialize in headache treatment. You'll see that some widely used medications for pain are okay to use while nursing. Unfortunately, the "triptans," drugs especially designed for migraine treatment, must be used with caution since the medication can be excreted in breast milk. If you have a prescription for one of these drugs, I suggest that you consult your physician before using them while nursing.
Andrew Weil, MD
Last Reviewed: August 2005
Soft Drinks Can Be Even More Dangerous Than You Know
Soft Drinks Can Be Even More Dangerous Than You Know
The FDA identified five common soft drinks sold in America late last week that exceed by up to almost 16 times the legal limit for the cancer-causing chemical benzene (in water), based on an agency analysis of 89 beverages. The worst offender, Safeway Select Diet Orange, contained as much as 79.2 parts per billion in one lot.
The other offenders:
Pineapple Crush
Crystal Light Sunrise Classic Orange
AquaCal Strawberry Flavored Water
Giant Light Cranberry Juice Cocktail
Another interesting factoid: The FDA detected benzene in 54 of the drinks tested. Triggered by exposure to light or heat, benzene forms in soft drinks when vitamin C or other acids interact with two preservatives, sodium or potassium benzoate. Also, light and heat exposure varied greatly among drinks too, because a wide range of benzene concentrations was detected in different batches of the same drink.
Meantime, the companies cited with overloads of benzene have reformulated their products, but do you want to play Russian Roulette with your health by taking a chance on drinking this or any other "soft beverage"?
By the way, the benzene problem is way above and beyond why you should be staying away from soft drinks in the first place, considering they displaced white bread as the leading source of calories in America last year.
Yahoo News May 20, 2006
Bloomberg.com May 20, 2006
The FDA identified five common soft drinks sold in America late last week that exceed by up to almost 16 times the legal limit for the cancer-causing chemical benzene (in water), based on an agency analysis of 89 beverages. The worst offender, Safeway Select Diet Orange, contained as much as 79.2 parts per billion in one lot.
The other offenders:
Pineapple Crush
Crystal Light Sunrise Classic Orange
AquaCal Strawberry Flavored Water
Giant Light Cranberry Juice Cocktail
Another interesting factoid: The FDA detected benzene in 54 of the drinks tested. Triggered by exposure to light or heat, benzene forms in soft drinks when vitamin C or other acids interact with two preservatives, sodium or potassium benzoate. Also, light and heat exposure varied greatly among drinks too, because a wide range of benzene concentrations was detected in different batches of the same drink.
Meantime, the companies cited with overloads of benzene have reformulated their products, but do you want to play Russian Roulette with your health by taking a chance on drinking this or any other "soft beverage"?
By the way, the benzene problem is way above and beyond why you should be staying away from soft drinks in the first place, considering they displaced white bread as the leading source of calories in America last year.
Yahoo News May 20, 2006
Bloomberg.com May 20, 2006
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