This week's post was taken from one of the periodicals I enjoy reading, the Nutrition Action Health Letter, June/July 2015. The cover story, titled, "Walk this Way, Please: 7 Reasons to Lace Up Your Sneakers."
1. Build a Bigger, Sharper Brain.
Walking effects the brains of adults, especially adults in their 60's, 70's and 80's. Studies consistently show older adults who walk more, 2 mile a day, have a significantly lower rate of developing Alzheimer's Disease and other dementia.
2. Live Longer.
Adults who are more physically active in their later years live longer. However, not just going for a daily walk, doing household chores, gardening, etc...All help increases our overall health and longevity.
3. Ease your Aching Joints.
Mobility is really key as we age, when you lose your mobility, you lose your independence and things can go downhill pretty quickly. Studies have shown, most people can decrease joint pains, caused from osteoarthritis, by 30 percent.
4. Improve your Mood.
Walking for exercise can help people who have been diagnosed with mild to moderate depression as much as drugs or psychotherapy sessions. Since 2010, the American Psychiatric Association guidelines have recognized that exercise can be a valuable treatment option for mild depression. However, "Exercise as a treatment is largely ignored by Psychiatrists and primary care physicians in the United States."
5. Lower Your Risk of Cancer.
There is consistent evidence that physical activity can reduce the risk of Breast, Colo-rectal and Endometrial Cancers. Even if someone hasn't been physically active before in their lives, they can still reduce their risk of those cancers by starting a walking program.
6. Strengthen Your Heart
Regular physical activity, like walking, reduces your risk of Heart Attack, Stroke, A-Fib and COPD.
7. Dodge Diabetes
Exercise is very effective at improving Insulin sensitivity in the muscles and regulating your blood sugar levels.
There you have it. Walking...Its not like we didn't already know its good for us!
Monday, August 31, 2015
Friday, August 14, 2015
The Great Cholesterol Myth Post #12
We are at the last chapter of our book: The Great Cholesterol Myth
Chapter 9: Putting it All Together - A Simple and Easy Blue Print for a Healthy Heart and Life.
1. Ask your doctor for the following test. which are more important than the standard test for cholesterol:
Chapter 9: Putting it All Together - A Simple and Easy Blue Print for a Healthy Heart and Life.
1. Ask your doctor for the following test. which are more important than the standard test for cholesterol:
- LDL particle size
- Hs-CRP
- Fibrogen
- Serum Ferritin (Iron)
- Lp (A)
- Homocysteine
- Interlevilin - 6
- Coroary Calcium Scan
2. Eat these foods:
- Wild Salmon
- Berries and cherries
- Vegetables
- Nuts
- Beans
- Dark Chocolate
- Garlic and Turmeric
- Pomegranate Juice, Green Tea, Red Wine
- Extra Virgin Olive Oil
3. Eliminate these foods:
- Sugar
- Soda
- Processed Carbs
- Trans Fats
- Processed Meats
- Vegetable Oils
4. Make lifestyle changes to reduce stress:
- Meditate or practice deep breathing
- Express your emotions
- Play
- Cultivate intimacy and pleasure
- And most of all....ENJOY YOUR LIFE!!
Wednesday, August 5, 2015
Cholesterol Post #11
Question & Answer
Is cholesterol a good predictor of heart disease?
Researchers in Japan examined all of the studies that claimed a relationship of cholesterol to life expectancy. They excluded all studies done before 1995 and any that had fewer than 500 subjects. Nine studies met the criteria, but four had incomplete data. They analyzed the remaining five studies, which together involved more than 150,000 people followed for about five years. The researchers placed everyone in one of four groups depending on their cholesterol levels:
Less than 160 mg/dL
160-199 mg/dL
200-239 mg/dL
Higher than 240 mg/dL
The same groups created by the American Heart Association
Which group do you think would have the worst possible outcome?
In scientific terms, the risk from dying from any cause whatsoever was highest in the group with the lowest cholesterol, and get this, the group with the highest cholesterol had the lowest risk of dying. That is the total opposite of what we've been told.
Is cholesterol a good predictor of heart disease?
Researchers in Japan examined all of the studies that claimed a relationship of cholesterol to life expectancy. They excluded all studies done before 1995 and any that had fewer than 500 subjects. Nine studies met the criteria, but four had incomplete data. They analyzed the remaining five studies, which together involved more than 150,000 people followed for about five years. The researchers placed everyone in one of four groups depending on their cholesterol levels:
Less than 160 mg/dL
160-199 mg/dL
200-239 mg/dL
Higher than 240 mg/dL
The same groups created by the American Heart Association
Which group do you think would have the worst possible outcome?
In scientific terms, the risk from dying from any cause whatsoever was highest in the group with the lowest cholesterol, and get this, the group with the highest cholesterol had the lowest risk of dying. That is the total opposite of what we've been told.
Monday, August 3, 2015
Cholesterol Myth Post #10
Lets Talk Supplements
Co Enzyme Q10 is a vitamin-like substance found throughout the body and made in every cell. Among the many important things it does, CoQ10, helps create energy from fuel (food), just as a spark plug creates energy from fuel (gasoline). The heart is one of the two organs where the most CoQ10 is concentrated (the other being the liver). The heart never sleeps. It beats more than one hundred thousand times a day, and is one if the most metabolically active tissues of the body. So it is very dependent on the energy-generating power of CoQ10.
Our body creates CoQ10 but we create less as we age, making it all the more important to supplement. As mentioned earlier, Statin Drugs significantly deplete CoQ10 levels. This is very important! If you are on a statin drug, you must supplement with CoQ10, the recommended amount is at lease 100mg twice a day.
Other important supplements for heart and blood health are:
Co Enzyme Q10 is a vitamin-like substance found throughout the body and made in every cell. Among the many important things it does, CoQ10, helps create energy from fuel (food), just as a spark plug creates energy from fuel (gasoline). The heart is one of the two organs where the most CoQ10 is concentrated (the other being the liver). The heart never sleeps. It beats more than one hundred thousand times a day, and is one if the most metabolically active tissues of the body. So it is very dependent on the energy-generating power of CoQ10.
Our body creates CoQ10 but we create less as we age, making it all the more important to supplement. As mentioned earlier, Statin Drugs significantly deplete CoQ10 levels. This is very important! If you are on a statin drug, you must supplement with CoQ10, the recommended amount is at lease 100mg twice a day.
Other important supplements for heart and blood health are:
- L-carnitine helps with angina, 2 grams daily
- D-Ribose, 5 grams daily for strenuous exercisers and 10-15 grams daily for those with heart disease or peripheral vascular disease.
- Magnesium helps control coronary artery calcium levels which prevents "hardening of arteries" 400-1000mg per day
- Niacin (B3), helps reduce the really bad LDL cholesterol molecules. 100mg a day at lease.
- Fish Oil Omega 3 - EPA and DHA are best, combined get at lease 1000 mg a day.
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