If you are diabetic, consider adding at least one-quarter teaspoon of cinnamon to your foods or beverages twice daily and see what effect it has. Realize this may not be consistent or desirable for a lowering effect as overall studies show a dosage of 3-6 grams of cinnamon per day is needed for success. Start with a supplement dosage of 1 gram, three times a day with meals and track the results. Be sure to do this in conjunction with your doctor and monitor blood sugars more closely, especially if you are on insulin. If it works for you, cinnamon should be used as an adjunct to, not a substitute for, other medications and lifestyle measures such as metabolically active exercise like sprinting or weightlifting; a healthy diet that is low in all types of sweeteners and refined carbohydrates; and shedding extra pounds – all are proven ways to help control glucose levels.

The post Does Cinnamon Have Health Benefits For Diabetics? appeared first on DrWeil.com.

1. Avoid artificial sweeteners and synthetic fat substitutes (especially hydrogenated oils). Even though these sweetenters are non-caloric, their potential negative impact on your health and metabolism makes the downside more of a health risk. They are generally unhealthy and move you further from developing good eating habits.
2. Dietary supplements or “fat-burning herbs” are usually just stimulants – don’t rely on them. The pounds will surely return once you’ve stopped taking them and you will put your heart and blood pressure at risk.
3. Build lean body mass. Do not skimp on your protein intake and combining that with strength training burns excess calories and influences the way your brain regulates hunger, making you less susceptible to food cravings. Try lifting weights that are slightly heavier than you are used to six to eight times for a set or two, to challenge your muscles. If you are short on time focus on the largest muscle groups like legs, glutes and your back.
4. Kick up your heels. Dancing is another great way to expend calories – an hour of fast-paced dancing can burn 400-500 calories, plus it’s fun!
5. Pay attention to the mental and spiritual aspects of weight control. Use relaxation exercises, instead of food, to combat anxiety. It is also essential to sleep well, be sure to factor in a full 8 hours a night for optimal recovery.
6. Avoid late-night eating. The snack foods we consume when sitting in front of the television or to curb a craving tend to be heavy on processed carbs and inflammatory fats. Plan your dinner at a time that does not leave you hungry before bed, and if you must snack, opt for a piece of fruit or a handful of almonds.
7. As you lose the weight, don’t become too impatient to reach your goal. You may be dissatisfied with your body but remind yourself that it is beautiful just the same. Remember, a better goal to strive for is health, with weight loss being a great side benefit.

The post Simple Steps To Achieving A Healthy Weight appeared first on DrWeil.com.

1. Canned salmon. Sockeye salmon that is canned is always wild-caught, costs less than fresh or frozen salmon, and has the added benefit of the canning process, which softens the bones, making them an edible and incredible source of calcium.
2. Canned sardines. Another fish-based source of omega-3s, choose sardines packed in water or olive oil.
3. Walnuts. A good vegetarian source of omega-3 fatty acids that promotes cardiovascular health and tones down inflammation. Walnuts also contain ellagic acid, an antioxidant compound that helps support a healthy immune system and that may help protect against cancer.
4. Freshly ground flaxseed contains both omega-3s and soluble fiber. Grind flaxseed daily in a coffee grinder at home (buy one specifically for this purpose) and sprinkle one to two tablespoons a day on salads or cereals or in smoothies.
5. Chia seeds. An important part of the diet of ancient Aztecs and Mayans, chia seed is rich in omega-3 fatty acids, as well as vital minerals including calcium, phosphorus and magnesium. It has as thickening quality that makes it a great add-in or replacement in certain recipes, increasing their health value to you.

You can also consider a high-quality omega-3 supplement. Available in liquid or capsule forms, fish oil helps to maintain a healthy blood pressure, nourish the nervous system and promote optimal mood and outlook. Look for products that are certified for quality and free of contaminants, and begin with small daily doses, building up to the recommended amount, which is often 1000-2000mg of EPA plus DHA total per day.

The post Inexpensive Ways To Get Your Omega-3s appeared first on DrWeil.com.

1. Get active. Regular physical activity (at least 30 minutes on most days) has been shown to be protective against breast cancer. Start with walking, but gradually work toward more intense activity including strength training.
2. Maintain your health care. Evidence-based monitoring is key. Realize that over screening can lead to unnecessary procedures and stress. The United States Preventative Services Task Force recommends beginning mammograms at age 50 and continuing every other year through age 74. They recommend against self-breast exams. You may have personal or medical reasons to consider a different screening regimen; schedule a time to speak with your doctor and determine what is best for you.
3. Supplement wisely. Folic acid, vitamin D and antioxidants all may help decrease risk. It is best, particularly with vitamin D to dose based on your blood levels, so monitoring these in winter and summer months is key.
4. Reduce exposure to xenoestrogens. These chemicals with estrogen-like activity are found in common pesticides and industrial pollutants, and as hormone residues in meat, poultry and dairy products. It is important to seek out the cleanest sources of these proteins as possible. Also work on minimizing your exposure to plastics, and especially food or beverage heated in plastic containers. Skin care products are a common source as well, and what you put on your skin gets into your body. Use the Environmental Working Group’s research (www.ewg.org/skindeep) to help you decide on the best and cleanest products to use. Lowering toxin exposure also includes focusing on organic produce for items listed in the Dirty Dozen and opting for organic coffee and teas. Another common plastic exposure most people do not realize is the automatic coffee brewing craze. Pushing hot water through plastic containers increases your exposure. Consider more simple, non-plastic ways of preparation like glass or ceramic pour-overs.
5. Avoid exposure to radiation. Limiting the number of chest X-rays and CT scans you receive, especially at a young age, may decrease the risk of breast cancer.
6. Choose beverages wisely. Sugar sweetened beverages and alcohol both have enough connections to increasing cancer risk to give pause and to consider your consumption. While occasional, moderate use has not been shown to be a concern, base your safe level of intake on your family and personal health history and consider lowering your intake of these beverages overall.

The post 6 Ways To Minimize The Risk Of Breast Cancer appeared first on DrWeil.com.

1. Reduces Anxiety and Stress

One of the most significant benefits of using a weighted blanket is that it can help reduce anxiety and stress. A weighted blanket is believed to work by providing deep pressure stimulation, which helps activate the parasympathetic nervous system to promote relaxation and reduces stress levels, producing a calming effect on the body.

2. Improves Sleep Quality

Another benefit of using a weighted blanket is its ability to help individuals fall and stay asleep. For many, the pressure of the blanket provides a feeling of security and comfort, making it easier for individuals to relax and fall asleep faster. Additionally, the weight of the blanket may help to prevent tossing and turning, keeping individuals in a deeper state of sleep for longer periods of time. This can lead to improved overall sleep quality and fewer awakenings throughout the night. The deep pressure stimulation provided by the blanket also aids in releasing melatonin, a hormone that regulates sleep patterns.

3. Enhances Focus and Attention

Weighted blankets are not only beneficial for sleep, but they can also improve focus and attention in individuals with ADHD or other attention-related disorders. The pressure of the blanket helps to calm the nervous system and increase attentiveness, making it easier for individuals to concentrate on tasks at hand. Additionally, the weight of the blanket provides a physical boundary, preventing individuals from fidgeting or becoming easily distracted.

4. Enhances Mood and Well-being

In addition to its other benefits, using a weighted blanket can also lead to enhanced mood and overall well-being. The deep pressure touch provided by the blanket stimulates the release of endorphins, which are neurotransmitters that promote feelings of happiness and comfort. Additionally, the pressure can help reduce symptoms of restless leg syndrome and other nervous system disorders, leading to an overall feeling of calm and relaxation.

5. Alleviates Physical Discomfort

Finally, weighted blankets can be beneficial for individuals struggling with chronic pain. Because the deeper pressure provided by the blanket is perceived as pleasant and calming it can facilitate a decrease in pain symptoms. The deep pressure stimulation provided by the blanket can also help alleviate discomfort in the muscles and joints, providing relief for individuals with conditions like arthritis or fibromyalgia.

Using a weighted blanket can provide numerous benefits, from reducing anxiety and stress to improving sleep quality and enhancing overall well-being. If you struggle with getting a good night’s sleep or suffer from symptoms of anxiety or pain, talk with your healthcare provider to determine if a weighted blanket is right for you.

The post The Calming Benefits of Weighted Blankets appeared first on DrWeil.com.

Instead, follow the advice of recent research from Molecular Metabolism journal, showing the appetite suppressing effects of the amino acids lysine and arginine. It was a study done in mice, but even if the effect does not translate fully in humans, it is still worth eating foods high in these amino acids: avocados, plain whole milk yogurt, lentils and almonds. Also look at the total amount of carbohydrate you eat in a typical day and consider dropping it by 20-50% to decrease hunger and cravings. Focus on the reduction of processed and sweetened foods as a priority.

The post Can Hoodia Help With Weight Loss? appeared first on DrWeil.com.

1. Fight free radicals. Plant foods rich in flavonoids and antioxidants are beneficial to humans: antioxidants protect our cells from damage caused by free radicals, which have been linked to heart disease and other health concerns. Dark chocolate comes from the cacao plant, which provides these compounds.
2. Help prevent heart disease. British researchers looked at seven studies that focused on chocolate and cardiac health. Their findings suggest that people who ate more chocolate reduced their risk for heart disease: those who ate dark chocolate weekly had a 37 percent lower risk of any heart disease than those who ate the least amounts.
3. Decrease the risk of stroke. Swedish researchers found that women who ate high amounts of chocolate – the equivalent of about two bars per week – had a 20 percent lower risk of stroke; British researchers found the number to be closer to 30 percent.

Before you start loading up on candy bars, be aware that more studies are needed to determine what amount and type of chocolate is best. For now, look for a fair trade or organic dark chocolate that provides at least 70 percent cocoa content and enjoy in moderation.

Learn more: A Short History Of Chocolate

The post The Benefits Of Dark Chocolate appeared first on DrWeil.com.

But running requires much more effort than walking – you’re actually jumping from one foot to the other as you propel yourself forward, a major muscular undertaking. Bottom line: running burns 50 percent more calories than walking over any given distance, even though running takes less time.

Still, I think walking is the best exercise choice for most of us, particularly as we get older. Walking may not burn as many calories as running, but it offers the great advantage of being a practical substitute to driving for short trips, since you can do it in street clothes, and you don’t typically arrive in need of a shower. Further, it requires no skill or practice. Everyone knows how to do it, and the only equipment you need is a good pair of shoes. You can walk outdoors or indoors (in shopping malls, for example). It is the safest exercise option of all, with the least chance of injury.

The key to making walking pay off is to do it briskly. Aerobic walking cannot be casual or intermittent. Keep at it until you can walk about three miles in forty-five minutes and aim for an exertion level that elevates heart rate, but still allows you to speak full sentences. Doing this at least five times a week is one of the best moves you can make for a lifetime of health.

The post What Is Better For Your Body – Walking Or Running? appeared first on DrWeil.com.

Diet typically also plays a role. To maintain healthy hair and help prevent further loss, try these two simple changes:

1. Make sure you’re getting enough omega-3 fatty acids. Eat wild Alaskan salmon, sardines, herring or mackerel two or three times a week, as well as sprinkle two tablespoons of freshly ground flaxseed per day on oatmeal or salads or in your smoothies. You can also supplement with a high-quality, molecularly distilled fish oil.
2. Supplement your diet with GLA (gamma-linolenic acid) in the form of black currant oil or evening primrose oil. Take 500 mg of either twice a day for six to eight weeks to see if it helps.

The post 2 Supplements That May Promote Healthy, Full Hair appeared first on DrWeil.com.

While the crabapple is actually the only variety native to North America, there are thousands of varieties grown in the U.S. and throughout the world. Seek out different varieties, especially if you have access to a good local farmer’s market. You’ll be amazed at the wide range of flavors and textures available from some of the more obscure apple varieties grown by smaller farms.

Apples usually rank among the top fruits and vegetables contaminated by pesticides in tests run by the nonprofit Environmental Working Group (EWG). When choosing apples, you’re better off buying organic ones in season from local farmers. Store them in the refrigerator to prevent them from over-ripening and to preserve flavor. And be sure to wash your apples before eating!

Try apples in this distinctively autumn-inspired soup recipe: Roasted Squash & Apple Soup

The post Fall’s Favorite Fruit: Apples! appeared first on DrWeil.com.