Eat less
Eat only 80% of your stomach capacity and at 4 to 5 hours intervals
Reduce / avoid water during meals but drink 2 to 3 liters daily.
Benefits Lower blood glucose
Sugar-protein interaction causes diabetes, heart problems, cataracts
Web site: http://www.goodreads.com/book/show/198359.Beyond_the_120_Year_Diet
Walk
Out door walking makes you feel better mentally and physically
30 minuets a day of brisk walk reduces risk of heart attack by 40% diabetes colon / Brest cancer maintain normal weight healthy bones muscles and joints
Suggestions Try to get off the bus one stop early walk 15 minutes at lunch time walk around the airport while waiting for flight take stairs whenever possible
Web site: www.fitness.gov
Diet
Low fat Exclude animal proteins (Vegetarian diet) High fiber Moderate use of salt and sugar Exclude alcohol, caffeine, MSG Exclude saturated fat – red meat, cashew
nuts, butter
Think positive – even while you grow old
Live friendly, funny and kind.
Do not listen to –ve signals about your old age.
Never say or believe that you are becoming forgetful.
Disagree that you are becoming less useful as you get older
Younger people should Pass negative comments on higher age, with elders Encourage them saying words like ‘wise, ‘astute’, ‘you remember Think of ways how they can be useful.
Web site: www.apa.org/pi/aging/ageism.html, www.drbrickey.com – Defy aging
Vitamin supplements
Vitamins like B12, B6, niacin, C, E and folic acid are not sufficiently provided in normal diet.
These increase risk of cardiovascular disease, birth defects and cancer.
Take multivitamin supplement. These have no side effects
Web Site: www.nlm.nih.gov/medlineplus/vitaminsand minerals.html
Wonder drug - Aspirin
Each day 80 million aspirins are taken in the US
It stops platelets from sticking together and thins blood Prevents heart attack Prevents stroke Reduced risk of cancer Reduced risk of Alzheimer's
Talk to your doctor if it is needed or not.
Strong bones
50% women and 25% men will develop a fracture due to osteoporosis during their life time. Majority are hip fractures
If shortage of ”sunshine vitamin D” then calcium will pass through the body unused.
Get about 1000 mg of calcium per day. Eat - Dairy products Leafy green vegetables Broccoli But pair it with vitamin D at least 400 IUs.
www.nof.org
Stay connected
Lonely people visit doctors more often
What to do?
Have stronger family ties
Join social network
Brief phone calls or emails with family and friends
Join groups – walking, gardening, society, spiritual. This helps in “brain exchange”
Find opportunities for get together, like festivals, marriages, gatherings, talks, clubs etc.
www.webmd.com (type social connections)
Help others Helping others release pleasure inducing chemicals called
endorphins prolonging longitivity.
It induces feeling of pride, satisfaction and enjoyment
Examples: Help others with transportation, House keeping, Baby sitting, Tuitions etc. But be careful of not stressing out
It improves one’s sense of self worth
Check yellow pages or internet for ‘volunteering’, ‘ social and human services’
http://atma.org.in/volunteer/volunteer-vacancies?gclid=CMq3t_XO97sCFaI34godzGYAYQ
Reduce stress During stress, the mind directs release of adrenaline and cortisol.
These …. Increases mental alertness Increases heart rate Speed more O2 and glucose to muscles Shortens breath
This costs - Loss of brain cells Elevate BP Muscle fatigue Osteoporosis Anxiety
Practice de-stressing methods. Walking Meditation Socializing Deep breathing Give up multi tasking Simplify your life Count 10 before responding when you are angry
Enjoy tea
Green tea reduces possibility of heart attack, stroke and cancer
Green tea has minimal processing and retains the polyphenol called EGCG a powerful antioxidant
Antioxidants prevent platelets from sticking and clotting. They also prevent oxidation of LDL cholesterol
Bottled tea is of no use as the polyphenols degrade within few hours of brewing
Exercise - Aerobic
Only way you can hurt your body is by not using it.
Work out 30 minutes 3-5 days a week
Advantages of physical exercise Improves heart muscles Improves arterial dilation and plaque built up Lowers BP Reduces heart attack and stroke risk Strengthens bones and joints Cuts risk of type 1 diabetes Makes you emotionally stronger Improves memory
WWW.fitness.gov
FITT principle
Walking frequency: 3 to 7 times / week
Intensity: Target heart pulse rate 80% of (220-age)
Time duration: 30 to 60 minutes
Type: Aerobic - Brisk walking, swimming, house cleaning
Exercise – Muscle fitness The mobility and strength during your youth can
become just a memory at 70 if you do not exercise
Exercise improves up take of carb, glucose and amino acids from blood to muscle and also improve protein synthesis in bone and cartilage
It controls diabetes arthritis balance back pain
Recommended: 10 repetitions 8-10 different types of exercises 3 times a week
Keep your arteries cleanwww.cdc.gov/nccdphp/bb_heartdisease.htm
Heart disease and stroke are major causes of death in the US and happen due to arteries clogged by plaque
Exercise: Lowers BP, maintains elasticity of arteries, lowers HDL/LDL ratio, lowers stress hormones
Diet: High in fruits, vegetables, nuts and grains
Aspirin: Reduces blood platelet aggression and wall inflammation
Omega3: Fish and wine
Reduce: Saturated fat and meat
Stop hypertensionwww.nhlbi.nih.gov/hbp
Levels above 90/140 are called hypertension
High BP can lead to brain, kidney, eyes damage
To do list Loose weight Aerobic exercise Meditation for stress reduction Reduce salt(sodium) & saturated fats Diet rich in fruits, omega3, vegetables, vitamin D
Visualise longer life
Visualize your self as leading healthy and long life Comfortable posture, closed eyes and visualize using
two or more of your senses – sight, sound touch, smell & taste
Imagine how you will look when you are 80, 90, 100 Activities you will participate in The hugs of friends & family Taste of your favorite drink Healthy heart, alert mind, strong muscles, ready smile
Reference: reversing your heart disease by Dr. Dean Ornish
Diabetes
Effects on health: Heart disease, stroke, blindness, nerve degeneration, reduced
life expectancy
How to control: Weight control Sleep 7 to 8 hours per day Avoid stress Have high fiber food like whole grain, vegetables and fruit Avoid potato, white rice and white bread Poly unsaturated fats: Good, Trans-fatty acids: Bad Walking and physical activity
Web site: www.ndep.nih.gov/diabetes/prev/prevention.htm
Protect your prostate
Red meat and fish like salmon (having omega 3) reduces prostrate probability
Vitamin E and D help reduce and self destruct cancer cells.
Lycopane – powerful antioxidant found in Tomatoes reduce prostrate cancer
Phytochemical found in red wine reduces prostrate cancer
Breast cancer
Breast cancer prevention is not clear.
Control stress, obesity
Having fruits daily, aspirin twice a week (for high risk cases) , vitamin D (triggers death of cancer cells) , folic acid, green tea ( rich in phyto-chemicals)
Avoid saturated fats, reduce meat, aerobic exercise, have soya foods, brief sun exposure on your skin
For early detection, mammogram is necessary every 2-3 years
www.cdc.gov/cancer/nbccedp
Strong legs
Weak legs lead to.. stopping long walks stairs use of cane likely hip breaking fall
Stronger legs is insurance to healthy & long life
Weight training – climb stairs peddling and leg press stand up and sit down 20 times
Warm up before weight training
Sun shine
Deficiency of vitamin D causes many diseases
Sun’s UVB rays generate vitamin D from fat
Vitamin D is required for capturing calcium we ingest and providing to the bones and teeth
Folic acid
Deficiency effects: Stroke and heart attack Birth defects in case of pregnant women Colon cancer Osteoporosis Alzheimer’s
How to manage: Dark leafy vegetables Citrus fruit Supplements (Combine with B12)
Fruits Fruits provide anti oxidants
Reducing level: Blue berries, resins, black berries, straw berries, rasp berries, plums, oranges, red grapes and cherries.
At least 3 pieces a day
Canned fruit is acceptable
Banana provides potassium: Good for stroke & muscle cramps
Fruits help you to live longer
Apples, Apricots, Prunes, berries lower LDL cholesterol
Fruits preserve your eyesight
Grains
Grains contain Vitamins B, E, follate, potassium, magnesium, selenium, copper and zinc.
Soluble fibers stabilize blood sugar, lower LDL and increase HDL.
Grains protect heart and lower triglyceride level.
Fiber prevents constipation Whole grain foods can be delirious once
you drop the refined floor habit.
Fiber
Fibers cannot be digested and low in calories
They help to Control appetite and weight by curbing overeating Enables digestive system Moderates uptake of sugar, vitamins & minerals from
stomach to blood stream. They help prevent constipation, diverticulitis
Fiber is present in: Multigrain cereals, wheat bran, brown rice, oatmeal,
popcorn, orange, pear, prunes, berry, broccoli and beans.
Alzheimer’s
Alzheimer’s is the most prevalent form of dementia.
Risk is increased any two of the following – Age Stroke Obesity Diabetes Chronic stress
Likelihood is reduced by – Folic acid, vitamins B6, B12 Aspirin Vitamin C, E Exercise Omega 3 fatty acids Fish & blueberries
Back pain
Doctor’s visit due to back pain is next only to cold and flu
Causes Weak muscles of stomach and back transfer the load to the
vertebrae leading to degeneration & pain Obesity Bad posture while standing, sitting and lifting weights
Prevention Lower back & stomach exercises like crunches, sit ups, yoga Learn how to lift loads by transferring load to leg muscles Proper posture Weight control
Eat less meat Our nearest evolutionary cousin – Gorilla – is vegetarian
Vegetarians live longer and healthier
Red meat is undesirable due to higher – Saturated fat Cholesterol Taxing on digestive system
Large consumption of red meat can lead to – Heart disease Stroke Prostrate cancer Osteoporosis Obesity Dementia
Sleep
7 to 9 hours sleep is essential, varying with individuals
Major disasters like Exxon oil spill, Challenger space shuttle explosion, Chernobyl nuclear plant were caused due to fatigue.
Shaving off sleep to accommodate work, fun is a poor trade off which can lead to – Mood disorders Hypertension, stress, diabetes Obesity Decline in judgment, logical reasoning, verbal ability, short
term memory loss, irritation, depression Immune system impairment causing cold and other illnesses
You can repay short sleep debt with extra sleep
Faith People who regularly attend temples, churches,
mosques outlive others.
Attending service has better effect than mealy practicing faith at home.
Helping factors – Sense of acceptance & well being shared by congregating
members More at ease due to turning over their problems to a higher
power. Lowered rate of depression & anxiety. Tending to follow healthier habits like
Control over anger, sorrow, desires Improved food habits like fruits and vegetables
Such people have lower levels of interleukin-6, and immune system marker.
Have purposewww.oprah.com
Secret of Japanese longitivity lies in “ikigai” – positive purpose and sense of enthusiasm & satisfaction
Many have contributed to the society after retirement. Nelson Mandela, Jimmy Carter, Mother Teresa.
Purpose can be as simple as – Nurturing your garden Pursuing your hobbies Teaching under privileged children Taking a dog for a walk Write letters to editors Bringing up your grand children
Touch Touch is as necessary as good diet and exercise
People regularly receiving lots of tough do not need to visit doctors often.
Touch advantages Reduces depression, anxiety & enhances dopimine &
serotonin levels Boosts lymphocytes, WBCs Reduces blood sugar
Treat yourself to manicure, pedicure, massage Give a pat, hug, hand shake
“Om”
Very few people can prevent their mind from wandering.
Meditation is teaching yourself to be calmly focused on “now” than worrying about anticipated problems of future.
Advantages Reduction in heart rate by average 3 beats / minute Reduction in BP on an average by 3.5 points. Improved artery dilation Easing stress Better response to immune system
How to do meditation? Repeat mantra for 15 minutes while pushing aside other intruding
thoughts Focus on your breathing or pleasant image Focus on feelings of your body while exercising
Go closer to naturehttp://mynoise.net/NoiseMachines/rainNoiseGenerator.php
Hospitalized patients who had view of trees recovered faster than those who could see only brick walls.
Listen to and observe Sound of leaves of a tree and colorful flowers Sound of waves of ocean and beauty of a sunset Chirping of birds and their colors Distant bells
It provides a calming experience and help in – Positive emotions & reduction in anger Reducing BP
To do list – Have scenery on your curtains and computer wall paper. Take a moment off to observe beauty of nature while driving Take a morning walk closer to nature
Stay young
Regular grooming, shaving Die your hair till you find comfortable Wear colourful clothes Learn to use new technologies like smart
phone See latest happy movies and TV serials Enjoy company of youngsters Drive 2 wheeler once in a while till health
permits
Attitude
Optimistic patients fare far better while recovering from illness.
I still have many goals to strive for.
Pessimists are more likely to smoke and have higher BP and excess weight.
Does – Building good relationships Refusing to see problems as insurmountable Accepting change as part of life Continuously moving towards goals Taking decisive action Looking for opportunities for self-discovery Nurturing positive view of yourself
Choose your fats wisely
1. Saturated: Red meat, cheese, whole milk, coconut
2. Mono saturated: Olive oil, peanut, canola3. Poly saturated: Corn Oil, soybeans, nuts4. Trans fats: Crisco & margarine
Saturated and trans saturated fats are solid at room temperature. These fats boost cholesterol and risk cardiovascular disease.
Mono & Poly are liquid at room temperature. These are good for health.
Fats – Green is OK, Red is Bad
Type Saturated
Mono saturated
Poly saturated
Corn oil 1.7 3.4 7.9
Oilve oil 1.9 9.8 1.2
Sunflower oil 1.4 2.8 8.7
Peanut oil 2.6 6.2 4.1
Coconut oil 11.7 0.8 0.2
Butter 9.0 4.1 0.6
Accidents
India has larger number of road accidents
Reduce probability by following: Avoid excess speeding Do not drive long besides big rig. Swallow your pride. Do not engage with aggressive
drivers. Do not – even briefly – divert your attention from driving
for changing CD or making a call on cell phone. Wear seat belt. Select a car with air bags and ABS brakes. Wear helmet on 2 wheeler. Avoid sitting in auto rickshaw with rear mirrors fitted
inside.