See all of Dr. Weil’s videos here.

The post 4-7-8 Breathing: Health Benefits & Demonstration appeared first on DrWeil.com.

Learn more: Vitamin B Foods, An Infographic

Sources Of B Vitamins Video Transcript:

B vitamins are necessary for overall health, playing a role in energy production, the metabolism of carbohydrate, protein and fat, and helping to maintain a healthy nervous system. They can also be important in maintaining healthy muscle tone and skin. Sources of B vitamins can be obtained through a B-complex vitamin supplement or found in these five food ideas.

Avocados

Avocados are high in fiber and potassium, and a great source of several B vitamins including vitamin B3, vitamin B5, and vitamin B7.

Eggs

Eggs provide many essential nutrients, especially B vitamins such as vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, and vitamin B12. Dr. Weil suggests choosing organic, free-range eggs that are omega-3-enriched.

Dark, Leafy Greens

Dark, leafy greens – such as kale, spinach, Swiss chard, arugula and mustard greens – are great sources of vitamin B2, vitamin B3, vitamin B7, and vitamin B9. Choose organic leafy greens when buying, as conventional varieties are commonly treated with high amounts of pesticides.

Wild Fish/Salmon

Fish, such as wild salmon, offers up several essential B vitamins such as vitamin B2, vitamin B6, vitamin B7, and vitamin B12. Dr. Weil recommends avoiding farmed salmon and instead opting for wild-caught varieties.

Legumes

Legumes are an excellent source of vitamin B1, vitamin B3, vitamin B5, vitamin B7, and vitamin B9. A great way to get your B vitamins when on a budget, as they are inexpensive and easy to prepare.

A B-Vitamin Complex

A quality multivitamin contains the full complex of B vitamins and, in addition to diet, typically provides enough B vitamins for most people. An additional B complex may be useful for those who avoid animal products or who take medications that deplete one or more of the B vitamins.

Next video: Best Food Sources Of Vitamin Bs

The post 5 Food Sources Of B Vitamins appeared first on DrWeil.com.

Addressing Anxiety Symptoms, Naturally

Video Transcript

Anxiety is a normal reaction to stressful situations; feeling nervous when speaking in public or experiencing a racing heartbeat when faced with a dangerous situation.

Anxiety symptoms can manifest as

• Muscle tension
• Headaches
• Trembling
• Restlessness
• Sweating
• Stomach pain
• Dizziness
• Irritability

Addressing anxiety symptoms through lifestyle changes can help. Try the following:

Breathing Exercises
Do you hold your breath or hyperventilate while anxious and not even realize it? Breath work can offer an immediate lessening of anxiety and a sense of empowerment.

Meditation Practice
Together – training one’s mind to focus on the here and now, and practicing meditation on a regular basis – can both result in significant, long-term reduction of anxiety.

Eliminate Caffeine
Stimulants in the diet, especially for those are stimulant sensitive can be a contributor to anxiety symptoms.

Journaling
Writing down anxious thoughts and worries can help reduce stress, identify unfounded fears, and monitor progress.

Daily Exercise
Exercises such as brisk walking and moderate strength training can reduce stress and anxiety, and re-focus negative thoughts.

Taking A News Or Media Break
A week (or even a weekend) without the news in any form can teach us that we have choices in how much information we are exposed to, as well as how to process the news.

Other ideas include:

• Biofeedback
  A mind-body technique that helps teach patients how to influence their autonomic nervous systems: blood pressure, heart rate, muscle tension, and brainwave frequency.
• Cognitive Behavioral Therapy
  A counseling-oriented approach to achieving long-term improvement in emotional well-being.

Essential oils such as:

• Lavender Oil
  Studies have found lavender oil to have a significant ability to ease anxiety and some sleep disturbances when used in aromatherapy.
• Lemon Balm Oil
  Lemon balm has been used for centuries to address restlessness and insomnia and to reduce anxiety and to help promote a sense of calm.
• Chamomile Oil
  In a placebo-controlled study with cancer patients, massage with chamomile essential oil reduced anxiety and improved symptoms.
• Lemongrass Oil
  Has been used in folk medicine to treat anxiety, induce rest, and lower blood pressure.

And lastly, some supplments and herbs to consider:

• B vitamins can help stabilize mood and support adrenal function
• Passionflower can be calming without being meditative.

The post Addressing Anxiety Symptoms, Naturally appeared first on DrWeil.com.

See more of Dr. Weil’s videos here.

The post An Adventurous Life appeared first on DrWeil.com.

Learn more: Vitamin B Foods, An Infographic

Best Food Sources Of Vitamin Bs Video Transcript

Looking for food with B vitamins? This list covers all the B vitamins, and good food sources of each.

Vitamin B1

Add whole grain foods, nuts, legumes and seeds to your diet to get more vitamin B1.

Vitamin B2

Good food sources of vitamin B2 include dairy products, fish and dark, leafy greens.

Vitamin B3

Sweet potatoes, carrots and eggs are good food sources of vitamin B3.

Vitamin B5

Add whole grain cereals, legumes, avocados, and yogurt to your diet to get more vitamin B5.

Vitamin B6

Get more vitamin B6 into your diet by eating bananas, brewer’s yeast, legumes and eggs.

Vitamin B7

Good food sources of vitamin B7 include nuts, broccoli, cauliflower, spinach, mushrooms and fish.

Vitamin B9

Green vegetables, beans, legumes and lemons will deliver more vitamin B9 to your diet.

Vitamin B12

Enhance your intake of vitamin B12 foods by including eggs, dairy products, poultry and fish.

Learn more:  5 Food Sources Of B Vitamins

The post Best Food Sources Of Vitamin Bs appeared first on DrWeil.com.

Best Foods With Vitamin B12

Video Transcript

What are some of the best foods with vitamin B12?

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

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

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

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

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

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

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

• Dairy products
• Eggs
• Meat
• Fish
• Poultry
• Shellfish

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

The post Best Foods With Vitamin B12 appeared first on DrWeil.com.

To help promote the health of the planet – as well as the health of you and your family – it’s best to choose organic versions of these foods whenever possible. The Environmental Working Group (EWG) a nonprofit organization that advocates for policies that protect global and individual health, maintains a database and shopper’s guide on how to choose produce to reduce exposure to toxic pesticides.

Learn more: Foods You Should Always Buy Organic: The Dirty Dozen Plus.

Best Vegetarian B Vitamin Foods

Video Transcript

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

Avocados

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

Dark, Leafy Greens

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

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

Lentils

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

Nuts

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

Beans

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

Broccoli And Cauliflower

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

Sweet Potatoes And Carrots

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

Bananas

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

The post Best Vegetarian B Vitamin Foods appeared first on DrWeil.com.

Breath counting is perhaps the most basic form of conscious breathing. As the name suggests, is based on counting slow, rhythmic inhalations and exhalations. Its purpose is to pull the mind away from distractions and toward simple, centering presence.

Learn more about breathing basics.

See more of Dr. Weil’s videos and photo galleries.

The post Breathing Exercises: Breath Counting appeared first on DrWeil.com.

See all of Dr. Weil’s videos here.

The post Creating a New Generation of Doctors appeared first on DrWeil.com.

See all of Dr. Weil’s videos here.

The post Dr. Weil Discusses Breathing Exercises appeared first on DrWeil.com.