In This Week's Issue:
Fighting Migraines with Exercise
Exercise can bring on severe headaches in some individuals who suffer from migraines, but a new study from Sweden suggests that for many, exercise may work as well as prescription drugs to prevent the painful headaches. For their study, the researchers, from the University of Gothenberg in Sweden recruited 91 migraine patients and divided them into three groups. One group was assigned to exercise for 40 minutes three times a week under the supervision of a physiotherapist. The second group performed relaxation exercises, and patients in the third group received topiramate, a drug often prescribed for migraine prevention. The study lasted for three months, during which the researchers tracked the patients' migraine status, quality of life, aerobic capacity and level of physical activity. Follow up evaluations were completed three and six months later. The results showed that the number of migraines declined in all three groups, but no differences were seen between the preventive measures - all three worked equally well. The study was published in the October 2011 issue of the journal Cephalgia.
My take? These new findings are good news for those who suffer from migraine headaches. The methods studied add to the range of approaches to prevention and relief already available. Unfortunately, no single method works dependably for all patients - finding what's effective for an individual often requires some trial and error. In addition to the drugs that conventional physicians recommend to treat migraines, several alternative treatments can help relieve and prevent these severe headaches. A study published in the December 28, 2004, issue of Neurology found that patients who took two 75 mg tablets of the herb butterbur (Petasites hybridus) cut headache occurrence by an average of 48 percent (compared to 26 percent among patients who received a placebo). And a Belgian study published in the February 1998 issue of Neurology found that 400 mg of vitamin B2 reduces the frequency and duration of migraines. Biofeedback training can also help, and I welcome the news that both exercise and relaxation have been shown effective.
Inspirations for Mind, Body and Spirit
Want to connect with yourself? Find balance from within? Learn about new therapies? Then sign up for the new, free Mind, Body and Spirit Newsletter! From the benefits of yoga and planting your own garden to breathing exercises and natural, effective ways to relieve stress, this weekly newsletter provides tips, inspirations and more. Sign up today for a more balanced you tomorrow!
Natural Teeth Whitening
If you have had your teeth whitened by bleaching - either by your dentist or with home teeth-whitening kits - you may be able to keep them that way by eating certain foods. Dentists at Wake Forest Baptist Health say that apples, green beans, cauliflower, carrots, celery and other firm fruits and vegetables can help keep teeth white. These common produce items actually "scrub" teeth while you're chewing and also promote the flow of saliva, which neutralizes acids and protects enamel. The best polishing foods: strawberries and oranges. Some dairy products (especially cheeses) and other foods high in calcium can also help keep teeth white. The lactic acid cheeses contain helps prevent decay, and harder cheeses also help remove food particles. If you want to keep your teeth pearly white, it's a good idea to avoid or cut back on those exposures known to stain: blueberries, red and white wine, soy sauce, coffee, tea, soft drinks, and tobacco.
Are You Absorbing Your Calcium?
Vitamins that use ineffective binders can disrupt the body's absorption of calcium and other nutrients, including vitamins. Make sure your body gets what it needs, with the high-quality supplements available through Dr. Weil's Vitamin Advisor. Get your free, personalized recommendation today.
Choline for a Better Brain
Your memory might be sharper if your diet contains lots of choline - a micronutrient found in some fatty foods, including egg yolks. A new study from Boston University School of Medicine suggests that adults whose choline intake was highest did better on memory tests than those whose intake was lowest; they were also less likely to have brain changes linked to dementia. The investigators reviewed data from 1,400 adults ages 36 to 83 who answered questions about their diets between 1991 and 1995. Later, between 1998 and 2001, the participants underwent MRI brain scans and tests of memory and other cognitive abilities. The differences seen between those with high and low choline consumption were small, but the study's lead author said the data suggested that participants with lower choline intakes were more likely to be on a "pathway" to mental decline than those with higher intakes. Another clue: choline is a precursor for acetylcholine, a neurotransmitter that plays a key role in memory and other cognitive functions; low acetylcholine levels are associated with Alzheimer's. In addition to egg yolks, food sources of choline include beef liver, wheat germ, beef, soy foods, Brussels sprouts, cod, salmon, broccoli, peanut butter and milk chocolate.
Remember When... No?
As we age, we may become more forgetful. Help keep memories fresh with the information and tools on Dr. Weil on Healthy Aging. From brain-healthy recipes that follow the anti-inflammatory diet to challenging puzzles and in-depth articles, you can start protecting your brain today.
Recipe: Potato Pancakes
I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.
Try this recipe today: Potato Pancakes
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