Weekly Bulletin

Everyone knows the basic contributors to obesity: eating too much and exercising too little. But why is cutting calories so difficult for so many people? Recent research suggests that lack of sleep may be a prime culprit. Researchers from Universite’ Laval’s Faculty of Medicine in Quebec City, Canada, studied the habits of 422 grade-school students. They found that the risk of becoming overweight is 3.5 times higher for children who get less than 10 hours of sleep nightly than for those who get 12 or more hours. No other factor analyzed in the study, including parental obesity, family income or even physical activity, had as much impact on obesity as time spent sleeping.

Other studies have shown a similar link in adults between lack of sleep and obesity. The reason proposed is that sleep deprivation boosts ghrelin, a hormone that stimulates the appetite, and reduces leptin, which suppresses appetite.

This does not surprise me. Adequate sleep is a fundamental building block of good health, and it makes sense that skimping on sleep could throw hormonal appetite regulation out of whack. It also makes sense when one considers that obesity and sleep deprivation seem to be rising in tandem in modern society. Getting more sleep is obviously not the whole answer to conquering obesity, but it should be an important part of any plan to take control of the problem.

Trouble Sleeping?

Vitamin C to Fight Secondhand Smoke
You may be able to protect yourself against the damage of secondhand tobacco smoke with vitamin C. A study at the University of California at Berkeley suggests that taking 500 mg of vitamin C daily reduces the oxidative damage caused by smoke from someone else’s cigarettes. The study was a small one with only 67 participants, but it showed that those who took vitamin C had lower blood levels of a compound linked to the damaging effects of tobacco smoke than those who received a placebo. It’s too soon to tell whether taking vitamin C will lower the risks of cancer and heart disease posed by secondhand smoke. The participants were randomly assigned to take 500 mg of vitamin C daily, a combination of vitamins C, E and alpha-lipoic acid (ALA) or a placebo. After two months, blood levels of F2-isoprostanes, the damaging compound linked to smoke, dropped by 11.4 percent among those taking vitamin C compared to those on the placebo and 12 percent for the vitamin C plus E plus ALA group, indicating that adding vitamin E and ALA didn’t contribute much to the benefits. The best way to avoid the damage caused by tobacco smoke is to keep away from it. But if that’s impossible, vitamin C may help.

Don't know if - or how much - vitamin C you should take?
Dr. Weil's Vitamin Advisor questionnaire is free, and includes personalized suggestions for vitamins and minerals, including vitamin C. Visit today!

Lose Weight for Better Bladder Control
The more weight women gain after age 18, the higher their risk of developing urinary incontinence as early as their late thirties. Although bladder control problems are most prevalent among women in their sixties, a new studyhas found that up to 40 percent of much younger women are affected. The study, published in the August 2007 issue of Obstetrics & Gynecology, found that women with a body mass index (BMI) of 35 (suggesting obesity) or more were twice as likely to develop incontinence than those whose BMIs were below 23 (healthy weight). Researchers from Boston’s Brigham and Women’s Hospital looked at 30,982 women between the ages of 37-to 54, all participants in the long-running Nurses' Health Study. They found that women who gained 11.2 to 22 pounds after age 18 were 44 percent more likely to become incontinent than those who gained less than 4.4 pounds. The risk quadrupled among women who gained more than 66 pounds compared to those who gained less than 4.4 pounds. The extra weight may increase pressure within the bladder and stress muscles that control urination. Or, obesity-related insulin resistance may damage nerves involved in bladder control. Losing weight helps.

Want to Lose Some Pounds?
The fitness and eating plan on Dr. Weil’s My Optimum Health Plan can help. Sign up today and see if it’s right for you!

Tofu Fajitas
For a quick and exciting meal, this healthful version of a popular Mexican dish is hard to beat. The baked tofu neatly replaces beef and, along with olive oil, provides a healthy twist on fat. Non-fat whole-wheat tortillas work great with this fajita filling. They have none of the hydrogenated fat of conventional white-flour tortillas and provide some fiber. The freshness of the ingredients makes these fajitas both visually appealing and delicious.
View Recipe

Healthy Aging Tip
Courtesy of Dr. Weil on Healthy Aging

Tip for Reducing Stress: Get a massage. Body work, including massage, can be a way of satisfying the need for physical contact, something Dr. Weil considers essential for optimum health and healthy aging. It can also evoke a powerful relaxation response. This week sign up for a massage session and discover the stress-reducing benefits it offers.

Featured Discussion
“How do I approach a career in holistic health care?” Asks mkhind.
…I'm having a hard time defining … my (career) …options.  I have a BA, but … I'm (curious) … (about degrees) … in holistic health care (that some colleges offer) … (Does anyone know) how recognized or credible (these) programs (are)?  
Learn More

WHERE IS DR. WEIL?

Healthy Aging at Miraval Resort
Dec. 2 - 5, 2007, Tucson, Ariz.
Developed and hosted by Dr. Weil, Miraval’s Director of Health & Healing, these unique four-day workshops feature seminars by Dr. Weil and Program in Integrative Medicine faculty, including Drs. Maizes, Low Dog and Horwitz. For information on reservations, rates and availability, please visit the Miraval Web site: www.miravalresort.com or call (800) 232-3969.

Hear Dr. Weil!
On the move? WeilPod is Dr. Andrew Weil's new podcast video and audio network available on www.drweil.com and iTunes. You can listen and view Dr. Weil content on your iPod or online. Look for more upcoming lifestyle channels featuring Dr. Weil, coming soon!

Nutrition and Cardiovascular Health ~ Online Education from the Program in Integrative Medicine at the University of Arizona
Sign up now and save 20% (code # A4NCV6)! Learn the fundamentals of diet and nutrition for improving health and assisting in prevention and treatment of cardiovascular illness. Faculty includes Dr. Weil and other experts. For more information, click here.

FEATURED PRODUCTS
Stress Support Formula

The Andrew Weil Audio Collection: Breathing: The Masterkey to Self Healing/Meditation for Optimum Health

The Healthy Brain Kit