3 ways to live longer & better…..
Today's post: Thursday, 1-24-2008
A few days ago there were 3 stories in the online news that show how to live longer & better.
1. People who were fit enough to exercise hard on a treadmill lived a lot longer than people who were hardly able to do so.
Of course, some of the difference was likely because someone who is in failing health is less likely to exercise or to test well on this kind of test.
But the pattern of the results suggests strongly that the lack of physical challenge & sedentary lifestyle vs regular, vigorous exercise was the main cause.
As readers of these posts know, progressive strength training & cardio or aerobic exercise that has regular if brief really vigorous bursts are the two best ways to become fit.
Even 20 minutes of progressive strength training on two days a week with at least one day of rest in between each week plus even 10 minutes of really vigorous aerobic exercise on at least three of the other days a week, will put you nearly as close to the most fit category as a much more time consuming set of exercises.
2. People with high blood levels of vitamin C were significantly less likely to have strokes than people who did not.
The researchers said they thought that the people in their study who had the highest levels of vitamin C ate the most fruit & vegetables & that this gave them even more protection than just the vitamin C alone.
It’s now known that eating at least two servings of raw vegetables & two of fruit has many other health benefits, so the researchers may well have been correct.
However, vitamin C by itself is clearly protective for your heart & blood vessels.
So, to live longer & feel better consider:
a) eating at least one serving of raw cauliflower or broccoli each day. (Cooking them is OK for eating them for fat loss; but it removes most to all of their cancer fighting effects & vitamin C.)
b) eating at least one serving of another kind of raw vegetable, whether it’s more broccoli or cauliflower, or tomatoes, green beans, peas, carrots, or salad greens.
& c) taking at least 500 mg a day of vitamin C (& 1,000 or 1500 mg may be better) each day.
2. Older people with high blood levels of vitamin E were literally more physically able than people who did not on 3 separate tests.
In this one, the researchers thought that suggested the people who had high levels of vitamin E at more nuts, seeds, olives &/or extra virgin olive oil, & salad greens.
I suspect that they may also have found that people who eat a health OK diet are also more likely to also exercise.
But, here again, eating these foods is clearly protective of your health in many other ways.
People who aren’t allergic to them who eat nuts regularly have higher HDL readings & live years longer than people who don’t. Extra virgin olive oil is one of the most health OK sources of fats & oils and it contains many antioxidants & phytonutrients from the olives it was extracted from besides. Salad greens also have vitamin C, folic acid, & help keep off excess fat.
And, natural vitamin E has been found protective in many ways as well. Gamma tocopherol that comes in the mix of tocopherols from foods apparently helps prevent cancers, for example
So, to live longer & feel better consider:
a) eating nuts like walnuts, pecans, & almonds regularly if you aren’t allergic to them.
b) using extra virgin olive oil instead of butter or other oils most of the time.
c) eating salad greens from safe sources several times a week.
& d) taking 200 iu of natural vitamin E with other mixed tocopherols each day.
(There is reason to believe natural vitamin E is both safer & more health protective than man made.
Complex organic molecules like alpha tocopherol have left handed & right handed, or mirror image, versions. The natural forms are only one of these. Man made tends to be the mirror image version or a mix of the real thing & the mirror image version. Unfortunately, only the natural version is effective in most cases. And, the mirror image may be harmful, particularly in larger doses.)
There may be other sources, but Solgar makes a vitamin E supplement with 200 iu of natural alpha tocopherol & some beta, delta, & gamma tocopherols also. I take that one myself.
Between the recent studies & the other documented health benefits of these practices, it’s clear that if you follow them all you’ll likely live longer & in better health.
Today's post: Thursday, 1-24-2008
A few days ago there were 3 stories in the online news that show how to live longer & better.
1. People who were fit enough to exercise hard on a treadmill lived a lot longer than people who were hardly able to do so.
Of course, some of the difference was likely because someone who is in failing health is less likely to exercise or to test well on this kind of test.
But the pattern of the results suggests strongly that the lack of physical challenge & sedentary lifestyle vs regular, vigorous exercise was the main cause.
As readers of these posts know, progressive strength training & cardio or aerobic exercise that has regular if brief really vigorous bursts are the two best ways to become fit.
Even 20 minutes of progressive strength training on two days a week with at least one day of rest in between each week plus even 10 minutes of really vigorous aerobic exercise on at least three of the other days a week, will put you nearly as close to the most fit category as a much more time consuming set of exercises.
2. People with high blood levels of vitamin C were significantly less likely to have strokes than people who did not.
The researchers said they thought that the people in their study who had the highest levels of vitamin C ate the most fruit & vegetables & that this gave them even more protection than just the vitamin C alone.
It’s now known that eating at least two servings of raw vegetables & two of fruit has many other health benefits, so the researchers may well have been correct.
However, vitamin C by itself is clearly protective for your heart & blood vessels.
So, to live longer & feel better consider:
a) eating at least one serving of raw cauliflower or broccoli each day. (Cooking them is OK for eating them for fat loss; but it removes most to all of their cancer fighting effects & vitamin C.)
b) eating at least one serving of another kind of raw vegetable, whether it’s more broccoli or cauliflower, or tomatoes, green beans, peas, carrots, or salad greens.
& c) taking at least 500 mg a day of vitamin C (& 1,000 or 1500 mg may be better) each day.
2. Older people with high blood levels of vitamin E were literally more physically able than people who did not on 3 separate tests.
In this one, the researchers thought that suggested the people who had high levels of vitamin E at more nuts, seeds, olives &/or extra virgin olive oil, & salad greens.
I suspect that they may also have found that people who eat a health OK diet are also more likely to also exercise.
But, here again, eating these foods is clearly protective of your health in many other ways.
People who aren’t allergic to them who eat nuts regularly have higher HDL readings & live years longer than people who don’t. Extra virgin olive oil is one of the most health OK sources of fats & oils and it contains many antioxidants & phytonutrients from the olives it was extracted from besides. Salad greens also have vitamin C, folic acid, & help keep off excess fat.
And, natural vitamin E has been found protective in many ways as well. Gamma tocopherol that comes in the mix of tocopherols from foods apparently helps prevent cancers, for example
So, to live longer & feel better consider:
a) eating nuts like walnuts, pecans, & almonds regularly if you aren’t allergic to them.
b) using extra virgin olive oil instead of butter or other oils most of the time.
c) eating salad greens from safe sources several times a week.
& d) taking 200 iu of natural vitamin E with other mixed tocopherols each day.
(There is reason to believe natural vitamin E is both safer & more health protective than man made.
Complex organic molecules like alpha tocopherol have left handed & right handed, or mirror image, versions. The natural forms are only one of these. Man made tends to be the mirror image version or a mix of the real thing & the mirror image version. Unfortunately, only the natural version is effective in most cases. And, the mirror image may be harmful, particularly in larger doses.)
There may be other sources, but Solgar makes a vitamin E supplement with 200 iu of natural alpha tocopherol & some beta, delta, & gamma tocopherols also. I take that one myself.
Between the recent studies & the other documented health benefits of these practices, it’s clear that if you follow them all you’ll likely live longer & in better health.
Labels: at home exercise, eating healthy, exercise benefits, good health, live longer, longevity, salads, vitamin C, vitamin E
posted by David at 2:37 PM
2 Comments:
You have a very nice blog, good post...keep up the good job
Since I wrote this, research was done that found eating even ONE serving a day of organic fruit by itself slashed the chances of an obstructive or ischemic stroke by about 25% AND slashed the chances of a bleeding or hemorrhagic stroke by about 42%.
The more challenging news on eating organic vegetables for health is that the optimum intake is so high at 6 to 9. But the extra ordinarily good news is that the research shows that just 6 or more cuts the rate of stroke yet again AND cuts the risk of heart attacks by about 24%.
The several kinds of nutrients and hundreds of micronutrients do extraordinary things for your health.
That much potassium intake in natural form lowers or prevents high blood pressure.
That much folate and something else in green vegetables has been found to lengthen telomeres and cause a youthful level of stem cell release. This slows aging so much that people who begin eat 8 to 9 servings of a variety of vegetables by following the Wahls protocol, "youthen" -- they literally begin to look and feel visibly younger.
Better yet, the cruciferous vegetables prevent cancer several ways and so do the vegetables with carotenes.
Lastly, that much intake of fiber and nutrition with very low calories often causes people to begin to do it to lose 25 or more pounds of fat with very little other effort. And, if they keep eating that many vegetables,
they do NOT need to fight to keep that fat off!
AND, no worries if you only eat three or four servings of organic vegetables a day, the effect is so robust, that your health will be dramatically better than eating zero or absolutely none!
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