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July 2008 - Posts
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I recently watched a 16-month old baby as she ate her lunch in a very diligent and delightful manner. She looked at the color of her carrots and, with utmost curiosity, she poked at the texture and softness of the vegetable with her finger before she put into her mouth. After careful amusement of the red watermelon pieces, she took a small piece and repeatedly rubbed it on her tongue before she took a bite. She was very pleased by the discovery of a new taste and also enjoyed the cold sensation. It was obvious to me that she was exploring her world with all her senses and living fully every moment.
In Chapter 9 of YOU: The Owner’s Manual there is an excellent metaphor that illustrates how our sense organs provide a window to the world that helps us experience not only the beauty of nature but also the aches and pains of every day life and aging. What we see, feel, taste, hear and smell creates the world that we experience every second we are awake. I was impressed to learn that almost 80% of the information processed by our brain is based on what we see. Equally impressive is that our eyes have over 2 million working parts and the ability to process 35,000 bits of information every hour. A doctor can look into your eyes with an ophthalmoscope and actually see the retinal components of the eye and the optic nerve that transmits information directly to the brain. In this manner, your eyes are a direct extension of your brain and a very powerful sensory organ and the authors remind us that your eyes continue to work even while you sleep.
“Action 1: Practice Preservation” provides some very wise advice to retain the integrity of your sensory organs. In particular we should note that our skin is the body’s largest sensory organ and needs to be protected from excessive sun exposure with a level 4 or more UVA blocker. Avoiding exposure to loud noise for prolonged periods can help us retain our hearing acuity as we live longer. Please note the decibels scale on page 269 and see what steps you can take to avoid damage to your hearing. Always protect your eyes from UV exposure; I also really like the idea of pampering your eyes with an optical eye spa.
Chapter 10 provides an excellent overview of our body’s immune system. It is no coincidence that this chapter follows a discussion of our sensory organs. The sensory organs and the body’s immune system work together to keep us safe and healthy. What I find most amazing about the immune system is the ability to heal the body as well as protect it using focused antibodies and specialized defense cells. Please note the discussion on stress and it’s ability to increase your risk of infection. It’s equally important to know that having fun and a positive attitude improves your immune response to stress, illness, or infections. You can start today to increase your Real Age and enjoy life through all your senses.
Dr. Tony
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Americans experience digestive problems from time to time, with problems varying from ulcers to diarrhea to constipation and beyond. These problems can be caused by bacteria – not the bacteria that causes illness and disease, but probiotics, the friendly, good bacteria.
Yogurt can be a powerful food that aids in digestion. It's a great source of protein and calcium and since it contains live cultures, it can aid digestion and add back those friendly bacteria. Some manufacturers add other cultures during processing to enhance the health-promoting potential of yogurt. The most commonly added cultures include Lactobacillus acidophilus, L. casei, L. reuteri and Bifidobacterium bifidum. These "probiotic" bacteria pass through the stomach to the gastrointestinal (GI) tract. They help maintain a healthy balance between the 200-plus kinds of bacteria that live there. Dannon has two different types of yogurt – Activia and Danactive – to aid in digestion or immunity.
Yogurt starter cultures and probiotics are being investigated for their possible role in just about everything from improved digestion and reduced risk of intestinal infection to improved immune function and reduced risk of certain cancers. As is typical, the results vary from claim to claim and study to study. However, the claim most substantiated is yogurt's beneficial effect on digestion in some individuals. People who are lactose intolerant have a hard time digesting milk products because they lack the enzyme that breaks down the main carbohydrate in milk. Yogurt is a unique dairy food because the starter cultures actually produce that enzyme during fermentation. Thus, the milk sugar in yogurt is more easily digested, even for lactose-intolerant individuals. Many people who commonly experience gas, bloating or discomfort from dairy foods can digest yogurt more easily, thanks to the starter cultures. This is especially true if the yogurt contains live cultures.
Studies have shown, for example, that children suffering from chronic diarrhea recover faster when fed yogurt with probiotic cultures. Adults suffering from traveler's diarrhea also seem to benefit. Scientists attribute this to probiotics' apparent ability to create an acidic environment that inhibits harmful bacteria.
To get the most health benefit from yogurt, look for a live and active cultures seal on the label. This indicates a live starter culture was used. For the added benefit of probiotics, look for any of the above bacteria on the ingredients list. L. acidophilus is by far the most commonly added probiotic, featured in such favorites as Dannon, Columbo, Yoplait and Breyers.
Be careful – some yogurt can have lots of sugar and fat. Nutritionally speaking, you can't beat plain nonfat yogurt with live active cultures and added probiotics. See the sample label below -- one cup of fat free yogurt has roughly 100-120 calories, 0 grams of fat, 8-15 grams of protein, 10-19 grams of carbohydrate and 488 milligrams of calcium.
There are a number of other ways to help your digestive system, besides yogurt. Among these are enriching your diet with fiber (at least 25 to 30 grams per day), drinking plenty of water) and getting adequate exercise.
Rebecca
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For those of you who have been reading the book with us each week know by now that this book is one that will probably remain on your bookshelf for a long time. Drs. Oz and Roizen, through the "YOU" series of books have proven to be experts at simplifying the human body, serving it up in easy to digest chapters and keeping the readers engaged through interactive quizzes, suggestions and healthy recipes.
Chapter 9 - Common Sense: Your Sensory Organs, focuses on our eyes, ears and skin. So why focus on sensory organs? The authors sum it up in these words " …sensory organs allow you to marinate yourself in experiences (think Gershwin, Shakespeare, wasabi-crusted salmon and more) by sending stimulatory signals to your brain."
Our eyes:
Myth # 1 - Most eye conditions are dictated by genetics, not lifestyle.
Some fascinating facts about our eyes -
1) Eye color is dictated by where your ancestors lived. Sunny environments had people with darker irises to block out the sun, whereas people with blue eyes lived in darker environments and their light colored eyes helped let more light in.
2) The third eye - eastern religions believed it to be located in the middle of the forehead - is really the pineal gland located in this spot that senses light the way our eyes do. In one interesting study, removing the penial gland in rats caused an adversity to alcohol, which could be a breakthrough in controlling cravings/addictions in humans.
Our ears:
Myth # 2 – You should regularly clean your ears with Q-tips
An alternative to using Q-tips to clean wax of your ears is to add a drop of mineral oil to the ear, lie down with that ear facing up for about an hour and then turn the other side to let the oil-wax mixture slide onto a napkin held near the ear. Anther factoid is that music (not loud music) has a healing impact on our body caused by the vibratory energy that can have a therapeutic effect and change the way the body interacts with disease.
Our skin:
Myth # 3 – The more you spend on making your skin look good, the more it will.
In this section we learn that skin has more than just cosmetic value. It protects against infections, sends important signals to the brain and also helps us heal. We also find out that sweat does not really stink – the odor arises from sweat coming in contact with bacteria, once it’s expelled. To sum it up, we learn that there is no sense in fretting about every line and wrinkle as it leads to more worry and in turn permanent frown lines.
This chapter ends with an action plan that includes a “Test Yourself” section to self-test to measure where you stand and how well these organs function in your body.
The next chapter – Sick Sense: Your Immune System is all about your body’s “security system”. To understand how the immune system works the authors explain how our body is supposed to function and the ways it can malfunction.
Response Centers are areas within our bodies where the immune response system is located. This includes the thymus (located in front of the heart), bone marrow (inner portion of the bone throughout the body), spleen and lymphatic system. The threats to our immune system include bacteria, viruses and others such as parasites and fungi.
Small actions on a daily basis can improve and keep the immune system safe from malfunction. The authors suggest the following in their action plan –
1) Wash your hands frequently, drink clean water and take all of your medicine (e.g. if on antibiotics, complete the course rather than stopping when the symptoms disappear)
2) Include nutrients in your diet that help the immune system such as vitamin C, yogurt, include foods with flavonoids in your diet (oats, broccoli, tomato juice, tea, grape juice, red wine, apples and cranberries)
3) Know the big three – chicken soup, zinc lozenges and vitamin C (500 milligrams, 4 times a day when fighting a cold)
4) Keep an active social life. Depression has been linked to infection and it’s important to cultivate a social network.
5) Manage stress. Learn techniques like deep breathing or scrunching your face for fifteen seconds to combat stress.
Staying in tune with our bodies and incorporating simple techniques mentioned in the action plan can help prevent major health issues in the long term. The focus of the book is on prevention and reversing effects of early aging by making minor lifestyle changes.
We’ll continue our discussion of the book (chapters 11 & 12) next week.
rsood
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As the start of the Olympics draws near, you may be reading and hearing about the pollution in Beijing, the site of the 2008 Summer Olympics, August 8 – 24. With just 12 days until the events start, the skies are thick with pollution – here’s a photo of the hazy Beijing skies, taken on Monday, July 28 (you can just barely make out the cars on the highway).
Beijing is often cited as one of the most polluted cities in the world. According to various news articles, the pollution is currently at Level 3, “slightly polluted” or over 100 (on a scale of 1 – 500) – basically all of these measures indicate that it is above an acceptable range. A temporary air pollution control plan was put into place beginning on July 20. Most notably, the number of cars on the streets has been cut in ½ by limiting driving based on odd and even dates and the last digit of the car’s license plate. In addition, some factories have been temporarily shut down for months in order to help reduce pollution.
So, athletes are coming to Beijing from all over the world to compete in events that require them to be in top athletic form, and breathing right is a huge part of their efforts. In addition, as many as 25% of the athletes have asthma, which makes for an even greater issue with the pollution in the city. Some countries are even allowing athletes to withdraw from the Olympics should they have concerns over air quality. And the International Olympic Committee said it will postpone events to the following month if necessary.
This story once again reminds me about how closely the health of our environment is tied to the health of our bodies. In the case of Beijing, fewer people driving means more people will get exercise by walking to work or at least walking to public transportation. I often see environmental suggestions that are healthy too, and I thought this would be a good time and place to share them:
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Take a one-day driving holiday per month (or even one day per week!) – cuts down on gas use and emissions and helps us get our 10,000 steps per day;
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Eat organically and locally – saves fuel and pollution and limits the pesticides we consume;
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Eat fewer packaged/processed foods – means fewer less healthy ingredients we can’t even pronounce;
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Unplug the TV, DVD player or gaming system – uses less electricity and encourages us to do something good for our bodies instead;
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Drink tap water instead of bottled drinks – uses less plastic (and all of the resources that go into making the bottles) and helps us get our 6-8 glasses of water per day; and
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Recycling sports equipment online – reduces landfill waste and helps someone else exercise.
In fact, there are almost no positive environmental changes I can think of that would negatively affect our personal health. If you have other green changes that are healthy too, please share them with the Ignite community – just post a comment to this blog.
Kerry
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Do you find yourself too busy to relax? If you are like most of us, and you probably are – the answer to this question is yes.
I am the mother of two busy children, ages two and nine years old. And these days, I’m just not sure whose got more going on - me or them. I work full-time, they play full-time. The kids almost always have something to do. Swimming lessons, dance classes, and field trips. But it doesn’t stop there. I’ve got meetings, projects, classes, and business trips too. So, as you can imagine, it’s no easy task finding relaxation time. In my opinion, this can be unhealthy and quite stressful. To counteract this, I recently made a promise to myself to take my 1 hour lunch break (that I never really take) and do something relaxing.
This past week, I found a nail salon just minutes away from my job, and I went to get a manicure. It took about twenty-five minutes to do and I went back to work feeling refreshed. Believe it or not, I carried that same refreshing feeling home with me that evening. Next week I’ve promised myself a 20 minute neck massage at the health and wellness facility just two blocks from my office. I plan to continue my relaxation efforts for as long as I can.
What do you do to relax in the midst of a busy work week?
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Normally, when you read through an interesting book you do not encounter questions like the subject of this blog. However, as I read Chapters 7 and 8 in YOU: The Owner’s Manual on the liver, pancreas and sexual organs, I started to draw some common health themes. Perhaps, because of my medical training I quickly noted Action #1 in the liver chapter was related to Action #1 in “Sex Marks the Spot: Your Sexual Organs”. Yes, living clean includes protected sex to avoid the transmission of diseases like hepatitis and having “thoughtful sex” includes a broader definition of safe sexual practices that are also “stress-free”.
Now that I have your full attention, we can review the other “Action Items” related to your liver’s health. The liver has three basic functions: to aid in food digestion, help make proteins and to help remove “bad stuff” like toxins and chemicals from our bodies.
That’s where the role of crunchy vegetables like broccoli, cauliflower, cabbage and others come in – they can help the detoxification job of the liver by fighting against certain cancers.
As an avid coffee drinker, I always enjoy reading new studies that support the beneficial impact of coffee. In the liver’s case, two or more cups of coffee a day can improve your liver’s health. The authors also discuss the benefits of ginseng and cinnamon – the latter is good for the pancreas as well because it improves the action of insulin. By adding whole grains to your diet, you can increase your vitamin B intake (anti-oxidant aid). The additional action items refer to the benefits of nutrients like lecithin, zinc, and milk thistle, which is a supplement with very powerful flavonoids (more anti-oxidants).
To create a sense of balance in the book, Drs. Roizen and Oz also cover four action items in the chapter on sexual health. In all fairness to the other body organs, I thought the recommendations related to “more thoughtful sex” were presented in a very holistic manner. The Real Age studies are very interesting – in that they show that a two-fold increase in your sexual activity will make you 1.6 years younger and “great-quality sex” can have an effect of up to 8 years. (The authors did not include the actual references to that study.) The second action item provides a good overview of vitamins, minerals and nutritional supplements that can improve your sexual health and also decrease symptoms induced by hormonal changes in women. In the final section, the role of preventive care and medical screening for prostate and cervical cancer prevention is clearly cited as a very important action item for men and women respectively.
My blog space does not allow me to go into all the details outlined in these chapters. I recommend that you take a closer look at the authors’ discussions on living a longer and healthier life yourself.
Best regards,
Dr. Tony
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One of the most important minerals for bone, muscle and joint health is calcium. Calcium is the most common mineral in the body. It is found in large quantities in our bones and teeth, providing necessary strength to these structures. It is essential for optimal nerve and muscle function and blood clotting. The many functions of calcium in the body are so vital to our survival that if dietary calcium is too low, calcium will be taken from the bones for these functions.
Foods high in calcium should be included in a healthy eating plan. Dairy products are rich in calcium that is easy to absorb. Dairy servings provide 20% of your daily needs. Other non-dairy sources have absorbable calcium, such as green leafy vegetables from the kale family. Broccoli, spinach, rhubarb, sweet potatoes and dried beans have calcium, but it is in significantly less quantities than dairy. (See labels below for a comparison of calcium amounts.) Also, remember that diets high in phosphorous content (from dark sodas) and with high levels of caffeine can negatively affect the calcium level in the body and, therefore, the health of bones, muscles and joints.
One of the vitamins essential for regulating the formation of bone is vitamin D. This vitamin is fat-soluble and functions to help control the movement of calcium between bone and blood. Vitamin D comes primarily from the action of UVB light on the skin. It can also be found in cod liver oil and sardines, plus salmon, tuna, milk and milk products contain small amounts of vitamin D. However, we are finding now that this is not enough to get all the vitamin D and that an additional supplement should be taken daily.
As for joints, the essential fatty acids (EFAs) – omega-3 fatty acids – reduce the degenerative changes in tissues and cells and help guard against some cancers. EFAs are highly unsaturated fatty acids. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles. EFAs can be found in oily fish, (sardines, herrings and mackerel) and flax seed. Again some people opt to take an omega-3 fatty acid supplement since it can be difficult to fit these omega rich foods in the diet on a daily basis.
 
Rebecca
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We’re about halfway through YOU: The Owner’s Manual, so we thought it would be a good time to take a look back at where we’ve been so far. Over the past several weeks we’ve learned a lot about our bodies – here are just a few highlights:
- When it comes to the heart, we learned that lack of sleep has been connected with risk of heart attack.
- Regarding the brain and memory, we learned that memory loss as we age is not a foregone conclusion and that there are ways to “cognitively upgrade” our brains.
- In Chapter 4 we learned about the variety of foods we should be eating to keep bones, muscles and joints healthy – and we are once again reminded how healthy omega-3 fatty acids can be (found in some fish and nuts), which in this case, help with joint lubrication.
- On the topic of our lungs, we learned about the importance of getting solid, uninterrupted sleep and that snoring, by itself, is not necessarily a problem (sleep apnea, on the other hand, is a problem).
- In the chapter focusing on our guts, we learned that one of the effects of eating late at night is more intense symptoms from GERD (gastroesophageal reflux disease).
This week, Chapter 7 delves into the liver and pancreas, which the authors appropriately refer to as the “C-listers” (organs we don’t know much about). In short form, the liver helps break down nutrients before they are passed to the heart. The liver also makes protein and stores glucose needed for quick bursts of energy. Finally, the liver removes toxins from the bloodstream.
The pancreas produces insulin as well as secretes juices to aid in digestion. The Live Younger Action Plan in this chapter includes eating cleaner (e.g., choosing beans vs. red meats for protein) and eating a variety of fruits and vegetables including broccoli, cauliflower, citrus and leafy green vegetables.
Chapter 8 talks about sexual health. In this chapter, we learn how attraction is rooted in a biological response to pheromones, chemical compounds that have a smell. We also learn that men experience menopause, but that it is more gradual and less defined than it is with women. The Live Younger Action Plan kicks off with a discussion on maintaining good arterial flow (see Chapter 2 on the heart). In addition to focusing on having what the authors call “more thoughtful” sex, the action plan tells us of the importance of certain types of foods (e.g., saw palmetto, selenium and lycopene – found in tomatoes – for prostate health) and getting regular prostate and pelvic health exams.
Next week we’ll discuss sensory organs and the immune system in Chapters 9 and 10. If you have comments or questions, Dr. Tony is available – just respond to this or any of the blog posts.
Kerry
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If you’re like me, you may be watching the healthy changes taking place in New York City restaurants with glee. First, on July 1, the trans fat ban took effect for restaurants, bakeries, cafeterias and food carts – these establishments cannot use trans fats in preparing meals.
The latest change in NYC is that as of July 18, fast food and casual dining restaurants are required to display calorie counts and penalties apply for those restaurants that do not comply. (If you live in Seattle, Santa Clara and San Francisco, stay tuned for similar rules to come this year.) The rules apply to restaurants with 15 or more locations that have standard size menu items. According to the New York Times, the new rules affect about 10% of all restaurants in the city.
You may be surprised at what you learn about the calories in some of your favorite food items. For example, an 8 oz. grilled chicken sandwich from McDonald’s has 420 calories, while the hamburger (at only 3.5 oz it looks tiny by comparison), has 250 calories. A Dunkin Donuts plain bagel with reduced fat cream cheese has 440 calories.
Consumer comments about the regulations run the gamut of `I can’t believe this lunch has over 1,000 calories and I never knew it,’ to `People choose fast food because it’s fast, not because it’s healthy.’ One consumer recently told me that she was in NYC and bought a cup of coffee and was surprised to see the sign above the walnut bran muffin indicating it has 430 calories and 18 grams of fat. While we might know that a muffin has a lot of calories, actually seeing those calories posted at the point of purchase might be what makes the buy / don’t buy decision for us.
So how about you, do you think these changes will set a precedent for other cities throughout the US – maybe even nationwide? And more importantly, do you think they’ll affect the way you eat?Kerry
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 Next weekend, my friends and I are planning a trip to Six Flags of America. I'm really looking forward to it. I can already taste the snow cones and hear the click-click-click of the roller coaster as the car climbs the first hill. I remember the first time I was tall enough to ride an adult roller coaster. I rode the Gemini at Cedar Point in Sandusky, Ohio. Gemini is an old
wooden roller coaster with two trains that run simultaneously on parallel tracks. The trains race for a first-place finish. The first time I rode it I was in the blue
car (and we won!). I was super nervous about the first drop, but my sister coaxed me into conquering my fear. It was an exhilirating experience. Once
I got off the ride, I was hooked. I wanted to ride roller coasters over and over to feel the rush of adrenaline again.
I also remember when I went on a high school trip to the Magic Kingdom and Universal Studios in Orlando (the kings of amusement parks). It was
one of the first times I was away from my parents and did not require close supervision. My friends and I went on all the rides and ended up having a blast.
I still look back on that trip as my one of fondest memories from high school.
As you can tell, I love amusement parks. They are tons of fun, bring people together and create fond memories.
So what about you? What memorable experiences do you have of amusement parks?
Justin
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As the wildfires burned out of control in California the last two weeks, the air quality alarms have been sounding off daily and you can see and feel the dry smoky air as you walk outdoors. Individuals with asthma or allergies are warned to stay indoors and many others are going to the emergency room with complaints of respiratory symptoms.
In this situation, we are acutely aware of the vital role our lungs play in providing us the most essential element of life: oxygen. Each breath we take supports our brain, heart, and all our vital organs with the oxygen necessary to keep us alive and healthy. Chapter 5 in YOU: The Owner’s Manual provides an excellent framework to better understand a bodily function that many of us take for granted, how breathing right can help us every second of our lives.
It is amazing when you think of all the different activities that are triggered in your body when you take a deep breath. Do you know how many breaths you take in a minute, an hour, a year or a lifetime? In this chapter you will realize that your lungs will exchange enough air during your lifetime to fill over 10 million balloons. You will also learn that each breath you take helps to clean toxins and waste products from your body tissues.
Many of us know some of these facts but we seem to take them for granted because breathing is such a natural process and we are not conscious of every breath we take unless we train our bodies and our minds to be more attentive. That’s where Drs. Oz and Roizen bring very helpful information to us in these chapters. Understanding the importance of simple behaviors and habits that you can change to improve your breathing and help your body live longer. Consider taking yoga classes to learn how to breathe right and create greater balance in your life. In addition, for those who smoke, you can add years to your life if you follow the Smoking Cessation Plan on page 171.
In Chapter 6, the book shifts gears to give you insights on the inner workings of your gut (stomach and intestines). What I find most fascinating are very recent scientific discoveries that compare our brain with some of the chemical and nervous functions that occur in our gut. Your intestines and your brain have very similar neurotransmitters and hormones. The intestine also comprises a very large segment of our immune system which is the body’s primary defense against invading bacteria.
I also believe that “gut feelings” are part of our primitive early warning system that tells us intuitively when a certain experience just doesn’t feel right. Many people experience stomach problems when they are nervous, anxious, or upset. The intestine is wired and inter-connected with our nervous system and our emotions in more ways than we realize. The authors have rightly called the intestines the “democratic government of your body”.
Dr. Tony
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As we age, memory may become a concern. The good news is that all types of food energy, not just carbohydrates, appear to enhance memory performance in healthy older adults, according to a study published in the November issue of the American Journal of Clinical Nutrition.
The positive effects of carbohydrates on cognition have been proven many times. In this study, researchers found that dietary protein and fat improve memory – regardless of the person’s blood glucose level. People performed better on memory tests after consuming carbohydrate, fat and protein drinks of equal calories compared to a placebo with no food energy. The takeaway is to remember to eat on a regular basis and avoid starvation diets.
Other research has found that a diet rich in antioxidants may help decrease one’s risk of developing Alzheimer’s disease. Vitamin E and vitamin C have proved to be most influential. Antioxidants help eliminate harmful free radicals from your body, helping to prevent a variety of diseases such as cancer.
Antioxidants may also improve immune function as well as lower one’s risk for infection. Vitamin E is a fat soluble vitamin found primarily in vegetable and nut oils, as well as in spinach and whole grain products. Vitamin C is a water soluble vitamin most commonly found in citrus fruits, as well as in tomatoes, spinach and red peppers. For maximum prevention, it is recommended that these vitamins be provided by actual foods (versus supplements) and to maintain a healthy lifestyle.
The structure of the nervous system is unique in terms of many nutrients. Many of the nerves are wrapped in myelin sheaths. Omega-3 fatty acids (especially DHA) are particularly important in the sheath structures surrounding many nerves. Wild-caught cold-water fish (like salmon), seeds (like pumpkin seeds or flax seeds) and nuts (like walnuts), are important food sources of omega-3 fatty acids. Flax seed ground can be one of the best ways to get the omega 3 fatty acids without the worry of the toxins that can come from the fatty fish. Just add 2 tablespoons of the ground seed to your diet daily for memory as well as heart health (see the label for flax seed nutritional information).
Other important nutrients involve the activity of the nerves, which is often carried out by special messaging molecules (neurotransmitters). In some cases, these molecules are simple amino acids or derivatives of amino acids. Amino acids are the basic building blocks of protein. For this reason, optimal protein intake and balanced intake of the amino acids within protein can be very helpful in support of the nervous system. In order for the nervous system to synthesize and circulate neurotransmitters, B complex vitamins are particularly important. Vitamins B6, B12, and folic acid could also be singled out as especially important in nerve metabolism. Green leafy vegetables are especially rich sources of many B vitamins.
Rebecca
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As the name suggests - To a Lung and Healthy Life: Your Lungs - chapter 5 of the book is dedicated to the study of our lungs. In trying to keep the book easy to understand as well as entertaining, the authors establish a pattern throughout - one that focuses on popular myths about organs of the body and an action plan to keep this area healthy. In this vein, the authors dispel three myths about our lungs:
Myth # 1: If you're not a smoker, you have nothing to worry about.
Myth # 2: Being in good cardiovascular shape means you have healthy lungs.
Myth # 3: Snoring is a sign of a serious breathing problem.
The Live Younger Action Plan for lungs is aimed at making your respiratory system efficient and clog-free. The authors suggest the following -
1) Go Deep: Most people do not use their full lung capacity when they breathe. Deep breathing can help lungs and blood vessels function better. Another benefit is that it helps improve the drainage of the lymphatic system, which removes toxins from the body. Additionally, deep-breathes can be meditative in nature and help relieve stress. The authors recommend taking ten deep breathes in the morning and ten at night.
2) Take a test: An easy test that determines whether your lungs are in pretty good shape is to briskly run up two flights of stairs or walk six blocks. If you can do either without pausing to rest, your lungs are probably in pretty good shape.
3) Be your own air traffic controller: This means taking some control over the type of air that you breathe. For e.g. spending time at a nursery, taking supplements, using a neti pot (this cleans out the nasal cavity by running water through the pot into one's nostrils) and avoiding toxins.
4) Take Cover: A simple idea such as changing pillows frequently or using vinyl casings can reduce the risk of mite infestation, which can lead to high incidence of asthma.
5) Shake Your Butt: i.e. shake the tobacco habit. An important fact to note is that no matter how much or how long one has smoked, seven-eights of the effects are reversible just by taking the first step -- i.e. by quitting.
Chapter 6 - Gut Feelings: Your Digestive System - examines the human digestive system, starting from the mouth, the esophagus, stomach, gallbladder, intestines and all the way to the rectum, and views is as the plumbing system for our bodies. Using this idea, the three myths that are challenged in this chapter are -
Myth # 1: Stress causes ulcers.
Myth # 2: Bad breath comes from your mouth.
Myth # 3: Blood in the stool usually indicates cancer.
Using the analogy of plumbing and pipes, the authors recommend an action plan to keep the digestive system clean. This includes the following:
1) Eat Fiber - Wash it down: Fiber helps keep digested food bulky and soft and makes it eay for it to move through the intestines without much pressure being applied to them. Fiber is largely indigestible and contains contains no calories but makes you feel full, helping control overeating. In RealAge terms, men who eat 25 grams of fiber and woman who eat 35 grams a day
2) Change how you eat: Small adjustments like avoiding late meals, using smaller plates for portion control, eating more fiber and substituting healthy desserts or switching to another way to end a meal, like a glass of wine can make a big difference to one's metabolism and digestive efficiency.
3) Really feel what you eat: This tip really means focusing on what goes into your body and slowly eliminating foods that can irritate the digestive system. The authors recommend a process of elimination by isolating the food that maybe causing issues. It's important to experience how the body feels when eliminating a particular food or food group.
4) Supplement your food: A fiber supplement called Psylly can help digestive flow, soaking beans before they are cooked can prevent gas and a supplemental intake of B12 can have a RealAge effect of making you up to one year younger.
5) Spend 120 seconds at the sink: Flossing, toungue scrapping and spending time on dental hygine keeps inflammation in the gums and subsequently in the arteries at bay and can be one step toward a healthier body.
6) Clean up: Finally, staying clear of toxins from bad foods, throwing away sponges used to clean dishes can keep bateria away from the body. Another way to keep the body clean is to use wet wipes after using the toilet. The author suggests wetting toilet paper or using smaller versions of baby wipes to stay clean and avoid hemorrhoids.
As always, the authors use visual aids , call-out factiod boxes and quizzes throughout the chapters to keep the reader engaged and interested in topics that are more serious in nature. Like the chapters before, the focus is on prevention and ability to stay ahead of time (RealAge) by following these tips and tricks.
Next week we'll read chapters 7 and 8. Stay tuned.
Reena
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Recently there have been several articles talking about protection from the sun – everything from the incidence of different types of skin cancer to the effectiveness of sunscreen. Overall, it seems that the things we’ve all come to know about sun exposure are still true, but there is evidence we’re not following the advice very well.
One study published last week was particularly disturbing. The study (from the Journal of Investigative Dermatology) looked at melanoma cases between 1973 and 2004. (Melanoma is the most serious kind of skin cancer – while it is less common than other types of skin cancer, it is more likely to spread and lead to death.) The study found that in young women, since 1980 there was a 50% jump in the number of newly diagnosed cases of melanoma. During the same period of time, the rate did not increase for young men. One good piece of news is that overall deaths from melanoma dropped, which authors attribute to earlier detection.
The study specifically points to increase in exposure – including outdoor activities and indoor tanning. The latter seems like an obvious fix to me – avoid tanning beds altogether. But avoiding outdoor activity seems a lot harder, particularly for those of us who relish our time at the beach or walking outside. Sunscreen is an obvious choice because it’s easy to apply every day and helps us avoid the dreaded sunburn. However, recent research argues that some of the most of the popular types of sunscreen protect against UVB rays and not against UVA rays, which have been linked to skin cancer.
These results don’t suggest tossing the sunscreen altogether, they just remind us that applying sunscreen one time isn’t enough. In perusing the articles related to these findings, here are some general guidelines I’ve seen:
- Apply sunscreen every 2 hours, even if it boasts all day protection.
- Look for higher SPF ratings – while SPF 30, 45 and 70 may protect against more UVB rays, you still need to reapply.
- Look for products with zinc oxide and titanium dioxide, which protect against a wider spectrum of sunlight.
- Avoid the sun during the peak hours of 10 a.m. to 4 p.m. (Wear dark clothing if you go outside during peak hours.)
In addition, remember that you don’t just get sun exposure when you’re sitting on a beach or biking a long distance. Every day you get some sun exposure, so be sure to use sunscreen (such as a face lotion with sunscreen) every day.
Kerry
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As parents, how many of us get stuck in the same old
routine? Here’s how it seems to go in my house – my wife and I go to work, we come
home and make dinner, baths for the kids, some bedtime reading, put the kids to
bed, clean the house and more times than not we get back on online and try to
get a couple of hours of work done. Does this sound familiar?
It usually takes a special circumstance for us to break our
routine – something like our kids having friends over, going to a friends’
house for dinner or heading out to see the grandparents. While routines aren’t
necessarily bad, they also don’t help spur any creativity. So this weekend we’re
going to try to break out of our normal routine – it is after all summer
vacation.
Dinner tonight is going to be opposite night. Breakfast
seems to be the preferred meal for our kids, so we’re going to suggest that we
have breakfast for dinner. After our breakfast/dinner instead of getting ready
for bed and reading books, we’re going to head down to a local outdoor shopping
area that has a summer concert series. Rather than feel like we need to rush to
accomplish something, we’ll do a little dancing, maybe have some ice cream and
just enjoy the time together.
Tomorrow is the big day! While it may not end up being
successful I’m going to try and have a sleep over with my two older girls. The
catch is… we’re going to camp in the backyard. Tent, air mattress, sleeping
bags, flashlights, the works - well, not the full works, we'll forgo the camp fire, I don't think my local fire department would approve. And I figure if they aren’t ready for the outdoors we can always
bring the tent in the house and set it up in the playroom.
I think that one of the biggest problems for kids and adults is that our lives have become too structured - even our play is planned and choreographed. What are some of the ways that you break your daily routine? And I'm not just talking to the parents out there.
Jason
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