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"Do Unto Others..." -- the perfect driving philosophy.
A defensive driver is not vigilant about the car in front of him, he's watching two cars ahead.
"Two wrongs don't make a right, but three rights make a left" - Mark Scott
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Stimulate yourself
If you take up checkers, chess, or Parcheesi, your mind may be sharper in your golden years.
Participation in leisure activities appears to be one of many factors affecting the risk of dementia. A recent study revealed that people who frequently played board games in their leisure time had a reduced risk of developing dementia. Other mind-preserving leisure activities included playing a musical instrument, reading, and dancing.
RealAge Benefit: Becoming a lifelong learner can make your RealAge as much as 2.5 years younger.
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Spirulina - good fer ya
Ten years ago or so, a nurse told me about spirulina, the blue-green algae nutritional supplement that is mostly protein, no fat, and helps the body's natural defenses, more preventative than curative, per se. At that time, I got bronchitis about twice a year, as the seasons changed (such as they do in Clearwater, Florida). So I started taking spirulina, what did I have to lose. Well it seemed all well and good but it was a little expensive, so when I ran out of my first bottle, I didn't get any more right away. Several days later I had my cold and it became the bronchitis, and I started taking spirulina daily from then forward. After a few years I quit getting the bronchitis, and it rarely visits now, but I think the spirulina helped, so here's a little information I gathered about it. I forget the source, my apologies.
There are several web sites that have information about spirulina, but they're trying to sell you some, so their advise is suspect. But I gotta tell you, from my personal experience, it helps.
Spirulina provides the highest nutrition from any single plant source known
to man. It contains 18 amino acids, including the eight essential amino
acids, most vitamins and minerals, and trace elements. Spirulina is 65%
protein. Since the 1960's, it has been the subject of clinical and
scientific reseaarch as a possible solution to the world food crisis. Based
on current priduction figures, an acre of spirulina can produce twenty times
more protein than an acre of soybeans. The main pigment in spirulina is beta
carotene, which when absorbed by the body, is converted to Vitamin A . (Just
two grams of spirulina provide more than 100% of the RDI of Vitamin A.)
Spirulina also contains the entire B-complex group of vitamins, including
B-12. Previously, substantial amounts of B-12 were thought to occur only in
animal sources. However, spirulina contains twice the Vitamin B-12 found in
liver. Unlike most plants, spirulina stores its energy as pure glycogen,
which the body can instantly convert into energy for better performance and
stamina. Research indicates that spirulina may be helpful when used by
athletes to increase circulation and stimulate the production of adrenalin
and insulin.
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Don't shake it
Even if you never touch the saltshaker, there's a good chance you could be getting too much sodium in your diet.
Americans' average salt intake is nearly twice the recommended daily limit, and high sodium intake may contribute to hypertension. Most dietary sodium comes from prepackaged items, such as spaghetti sauce, frozen pizza, canned soups or vegetables, and salty chips or pretzels. Choose reduced- or low-sodium alternatives whenever possible.
RealAge Benefit: Keeping your blood pressure at 115/76 mm Hg can make your RealAge as much as 12 years younger.
More: The average American consumes over 4,000 milligrams of sodium per day -- about the equivalent of a heaping teaspoonful. The government recommendation is to consume no more than 2,400 milligrams of sodium per day. For Optimum RealAge benefits, try to limit your sodium intake to less than 1,600 milligrams per day. Check the label of your favorite prepackaged, frozen, and canned items and choose the ones with the least amount of sodium. Better yet, prepare foods from scratch whenever possible so you can control the sodium content yourself.
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Stone Stopper (Beer drinkers LOOK!)
This is on the other health page, too, but I never tire of it. ~(8&(|)
Drinking plenty of water is one of the best ways to stop a kidney stone
before it starts, but pouring yourself a tall, cold one may help keep you
stone free, too.
According to Finnish researchers, drinking a beer or two per day can
significantly lower your risk of developing a kidney stone. Researchers
suspect that hops, one of the grains from which beer is brewed, may
hamper the release of stone-causing calcium into urine.
RealAge Benefit: Moderate consumption of alcohol--one drink per day for
women, two drinks per day for men--can make your RealAge as much as 1.9
years younger.
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Dr Allan S. Josephs on Cancer
I was extremely encouraged to see a study published in the American Journal of Epidemiology last week concerning the benefits of vitamins for colon/rectal cancer. Patients who regularly took multi-vitamins over many years had approximately 30% decreased risk of developing colon/rectal cancer compared to other patients in the study. Like other degenerative disorders, cancer frequently develops over many months to years. Only by having the protection of continual use of multi-vitamins could there be any long lasting benefit at reducing such disorders.
A few weeks ago, a young patient came to my office complaining of pain in his back and weakness in one hand. After a series of diagnostic testing, he was found to have evidence of colon cancer which had spread not only to his spine, but, unfortunately, to his brain as well.
I am sorry to say this is not a rare occurrence. In 2003, approximately 150,000 Americans will be diagnosed with colon cancer and about 57,000 people are expected to die. In the United States about one out of every seventeen people will eventually develop colon/rectal cancer. According to the National Cancer Institute, colon/rectal cancer is the third most common cause of cancer of men in the United States and the second most common cause of death, trailing only lung cancer. There are multiple factors that may be involved in the development of colon/rectal cancer. There is no question that there is a genetic predisposition. Whether diet plays a role in the development of this cancer is subject to some debate. There have been studies indicating that a diet rich in fruits, vegetables, probiotics and fiber can decrease the risk of colon cancer. Obesity has been identified as a risk factor for colon cancer along with smoking.
There has been an ongoing study in this country for the last twenty years through Harvard. The study involved approximately 145,000 predominantly white, middle-aged or elderly adults. In 1982, these individuals were surveyed regarding multi-vitamin use and then reassessed in 1992 regarding current use of multi-vitamins. The individuals were then followed over the next five years, up to 1997. During that time, approximately 800 people developed colon/rectal cancer. After adjusting for "health conscious" behaviors, those participants who were regular multi-vitamin users ten years before the start of the study (in 1992) had an approximately 30% decreased risk of developing colon/rectal cancer compared to the other groups. Those individuals who had only recently begun taking multi-vitamins did not have an immediate reduced risk of cancer. This makes total sense. Like other degenerative disorders, cancer frequently develops over many months to years. Only by having the protection of continual use of multi-vitamins could there be any long lasting benefit at reducing such disorders. For example, in another well-known study the antioxidant selenium in a special form called selenomethionine at 200 mcg per day reduced overall cancer incidence by 37% and overall mortality by 50%. Based on multiple medical studies, it would appear that many other antioxidants may also be beneficial in reducing cancer risks.
People frequently contact me or the company asking advice about multi-vitamins. I am so very proud to recommend the Synergy line of multi-vitamins from Nutraceutical Sciences Institute (NSI). Whether you take our once-a-day product or our Synergy Max to everything in between, you will not find a better line of multi-vitamins on the market. Synergy utilizes the finest ingredients such as L-OptiZinc, ChromeMate, Ester-C, etc. to provide the highest quality and best standardized nutrients available. The typical supermarket once-a-day vitamins contain the cheapest quality nutrients at the absolute minimal levels providing essentially no therapeutic benefit for most health issues. Furthermore, the typical once-a-day vitamins do not offer the more expensive nutrients such as coenzyme Q10, alpha lipoic acid, grape seed extract, lutein, green tea, etc. Even if you see these important nutrients within the typical once-a-day, the amounts are so small that they do not have a therapeutic benefit whatsoever.
I also recommend two NSI products that contain nutrients that promote healthy colon function. NSI's new Friendly Fiber with FOS contains probiotics that help feed and colonize the friendly bacteria in the GI tract, and also the best fiber sources (oat bran and apple pectin). Our NSI Omega-3 fish oil contains twice the amount of DHA than other fish oil products. This product is in small easy-to-digest softgels that have a pleasant strawberry scent. NSI Omega-3 is from pharmaceutical grade fish oil made by molecular distillation so it contains no heavy metals.
Don't skimp on the health of you or your family. Your life could depend on it.
There's more on this subject on my Cancer Page
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Between You and Me
A forgiving attitude in close relationships may be especially helpful to your health.
Research suggests that forgiving someone who has wronged you can enhance feelings of well-being. And a recent study revealed that the association between a forgiving attitude and enhanced well-being is particularly strong in the context of a relationship with a life partner.
RealAge Benefit: Long-term, loving relationships can make your RealAge as much as 6.5 years younger.
In a study, psychological well-being was less affected by forgiveness of people known only casually. In either close or casual relationships, it's not always possible to forgive people who have wronged you. If hurts are too deep with intimate partners, counseling may be necessary to heal the relationship. If a particularly hurtful relationship cannot be salvaged, moving on may be the best thing for well-being.
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Love Those Lignans
Keeping a ready supply of lignan-rich foods in the kitchen may help protect against endometrial cancer.
Flaxseed is one of the best sources of lignans, but the plant compounds also are found in squash, broccoli, carrots, and asparagus. According to research, women who consumed diets that contained high amounts of lignans had a reduced risk of endometrial cancer. The association was particularly strong in postmenopausal and obese women.
RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
In addition to lignans, phytoestrogens are another type of plant compound that may protect against endometrial cancer. Phytoestrogens have a weak estrogenic effect and may encourage the body to produce less estrogen. Exposure to estrogen, without exposure to progesterone, has been associated with an increased risk of female cancers. Both lignans and phytoestrogens are plant phytochemicals with antioxidant properties.
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Vitamin E and you
Supplementing your diet with vitamin E may reduce your risk of gastric cancers.
In a recent study, high blood levels of vitamin E were associated with a reduced risk of developing cancer of either the stomach or the esophagus. However, the benefit appeared to be present only for vitamin E that was taken in the form of alpha-tocopherol. Check your supplement's label.
RealAge Benefit: Getting 400 IU of vitamin E per day can make your RealAge as much as 1 year younger.
More: Food sources of vitamin E include almonds, tomato paste, sweet potatoes, and some ready-to-eat cereals (check the label). It's almost impossible to get the RealAge optimum dose of vitamin E through diet alone. Take your vitamin E supplement with your vitamin C supplement to make your RealAge as much as 3 years younger.
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What a Grind
Reducing your caffeine intake may help keep nighttime teeth grinding and jaw clenching to a minimum.
Consuming stimulants such as caffeine appears to increase the risk of bruxism, a sleep disorder characterized by nighttime teeth grinding or jaw clenching that can damage teeth. If you grind, cut back on caffeine and see your dentist or doctor for more advice.
RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.
Bruxism is the third most common form of sleep disorder after snoring and sleep talking. Signs and symptoms include severe, loud teeth grinding; worn tooth tips; worn tooth enamel; increased tooth sensitivity; jaw clenching; jaw pain; jaw popping or clicking; dull morning headaches, and chronic facial pain. Bruxism often is associated with stress, anxiety, anger, or other emotional disturbances.
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Heat of the Moment
If you're going through an emotionally difficult time, put big decisions on the back burner.
According to research, many adults experience mild impairments of certain brain functions during emotional events. Specifically, functions related to planning, organizing, and strategizing appeared to suffer during heightened mood states. Hold off on big decisions until your emotions are under wraps.
RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.
Negative emotions are not the only red flag when it comes to decision making. Extreme mood states may interfere with decision-making skills regardless of whether the emotions are positive or negative. The key is to wait out the emotional high tide and save big decisions for when calmer emotions return.
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Can't we all just get along?
Chief Concerns
Getting along with your supervisor or supervisees may be a recipe for good health.
In a study, people who worked for someone that they perceived unfavorably had higher blood pressure readings compared to people who perceived their bosses favorably. Keep communication lines open with your supervisors to help reduce stress levels. If you manage others, brushing up on your people skills could help their health.
RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.
It's not always possible to get along with a supervisor. If you are unable to alter your working relationship with a difficult boss, be sure to practice stress-reduction strategies at work to help reverse the aging effects of stress. Breathe deeply, take stretching breaks, and fill your office or workspace with comforting images and objects.
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Not a Great Mix
If you take aspirin frequently, you may want to pass on ginkgo biloba.
Gingko biloba has anti-platelet properties that may reduce blood clotting. Aspirin is an anticoagulant, or blood thinner, that also may increase the time it takes for blood to clot. Thus, combining gingko use with daily or frequent aspirin use could increase the risk of bleeding complications. Ask your doctor before taking both regularly.
RealAge Cost: Taking unnecessary vitamins and supplements can make your RealAge as much as 1.7 years older.
If you take supplements, be sure to tell your healthcare provider. Your healthcare provider or pharmacist will be able to determine if there are any contraindications for your supplements or for any prescribed or over-the-counter medications you may be taking. Some herbal supplements may inhibit the action of certain medications or increase the risk of side effects or complications from the medications.
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Positive Perks
Keep illness away this fall by fostering a positive frame of mind.
Research shows that dwelling on distressing events can affect your immune system. In a study, people who wrote about negative experiences created fewer antibodies when given a flu vaccine, compared to people who wrote about positive experiences.
RealAge Benefit: Protecting your immune system can make your RealAge as much as 6 years younger.
A flu vaccine works by causing your body to create antibodies to flu. October is the beginning of flu vaccine season. According to the U.S. Centers for Disease Control and Prevention, much of the illness and death that is caused by the flu could be prevented with proper vaccination.
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Tropical Health Treat
Add papaya to the list of fruits you buy each week for an extra dose of potassium.
Papaya is a tropical fruit available in many grocery stores and it is a rich source of potassium with 781 milligrams per fruit. Several major studies have linked potassium intake with a decrease in stroke risk. Add diced papaya to garden salads, breakfast cereals, and grilled fish dishes for a sweet treat.
RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.
Potassium is an electrolyte mineral that appears to be important to circulatory function. You should try to get about 3,000 milligrams per day for optimum RealAge benefits. In addition to papaya, other sources of potassium include bananas, potatoes, cantaloupe, and dried apricots.
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Take the Easy Way
You don't have to run marathons to lose weight. Studies show that less vigorous workouts can be just as effective.
How you choose to burn extra calories doesn't appear to matter when it comes to weight loss. In a study of overweight, sedentary women following a reduced-calorie diet, exercise was shown to boost weight loss efforts regardless of whether the women worked out vigorously or completed workouts of moderate intensity.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Losing even a little weight can mean significant improvements to your health profile. A loss of only 6 or 7 percent of your body weight, if you are overweight, can lower blood pressure and improve cholesterol and blood sugar levels. Start with modest goals that you are likely to reach. You can always raise the bar after you achieve them.
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