Lifestyle Changes That Will Keep You Alive

Lifestyle Changes That Will Keep You Alive

Posted by: Dr. Mercola 

http://articles.mercola.com/sites/articles/archive/2010/01/23/Lifestyle-Changes-That-Will-Keep-You-Alive.aspx

January 23 2010

Americans spend billions every year on a dizzying array of health schemes. But some of the best approaches to health care are cheap and within your grasp, if only you can find the will to make some lifestyle changes.

1. Experience the benefits of sex

Sex has many apparent health benefits. Studies suggest sex can boost your immune system and reduce stress.

2. Keep your teeth clean

Diabetes, low birth weight babies and heart disease have all been linked to gum and bone disease in your mouth. Even heart attacks have been linked to bad dental hygiene.

3. Use the sun

A little sunshine is good for your mood and allows your body to produce necessary vitamin D, which is lacking in some 70 percent of American kids these days. 15-20 minutes a day is all you need to convert the sun's energy into an appropriate amount of Vitamin D.

4. Drink less

After years of hearing that moderate drinking is good for your health, a study in November, 2009 found that having a drink or two each day might be something that healthy people do, rather than the drinks being the cause of their good health. And if you're having more than a couple drinks a day, then you're at higher risk for liver damage and diabetes.

5. Wash your hands

Hand washing remains the best prevention against the flu and many other diseases.

6. Get some rest

Serious lack of sleep -- less than six or seven hours a night -- has been associated with increased risks of high blood pressure, hypertension, obesity, diabetes and cancer. Lack of sleep can also contribute to auto accidents and on-the-job injuries.

7. Stop smoking

About half of all smokers die from smoking, and of these, about half die around age 50 or sooner.

8. Don't stress

Stress kills. It causes deterioration in everything from your gums to yourheart and can make you more susceptible to a range of ills, from colds to cancer.

9. Exercise

Over and over, studies find a host of exercise benefits, not just for your body: It can raise kids' academic performance and stimulate adult brains. Exercise makes bones stronger and alleviates many types of chronic pain. Regular exercise has even been associated with a lower risk of cancer.

10. Eat better

Choose real food instead of sugar laced with traces of real food. Cook at home rather than eating fast food, and use spices, rather than gobs and gobs of oil or sugar, to spice up your meals.

Eye Health

Spinach, Kale and Turnip Greens all contain Lutein--a powerful antioxidant that protects eye health.

You must consume these foods with oil to absorb the Lutein.

Dark Colored Berries
     -European bilberry, blueberries, cranberries, etc.
              These can reverse eye damage and strengthen capillaries which carry nutrients to the eyes


Avoid Trans Fat!!!!!!!!!!!

Complex Carbohydrates

Aim for 2 cups of fruit and 2 cups of vegetables a day.

3g of fiber and 3g of protein per serving

45-65% of energy should come from Good Carbs

Whole Grains: cereal grains containing bran and germ as well as endosperm. Refined grains retain only their endosperm. They contain many antioxidants, phytochemicals, B Vitamins, Vitamin E, magnesium, iron, fiber, and protein. Reduces the risk of heart disease, stroke, cancer, diabetes, obesity, lowers cholesterol.

• Amaranth
• Barley(hulled, pearled)
• Brown rice, Wild rice
• Wheat- spelt, emmer, farro, kamut, durum, bulgur, cracked, wheatberries
• Flaxseed
• Millet
• Oats (rolled, groats)
• Quinoa
• Rye
• Buckwheat (groats)
• Corn
• Sorghum 
• Teff
• Triticale 

The most protein is found in oats, quinoa and wild rice

The most fiber is found in Wheatberries, cracked wheat, millet, bulgur and hulled barley

Macronutrient Guidelines

Complex Carbohydrates     45-65% 130g/day
Fat                                     20-35%  65g/day -Unsaturated
Protein                               10-35% 45-50g/day
Fiber                                  20-40g/day

Probiotics Use

Lactobacillus Acidopholus, bifidobacterium bifidum, L. bulgaricus, L. casei, L. plantarum, L. sporgenes, L. brevis, Saccharomyes boulardii, B. Longum, streptococcus thermophilus

When To Use:

candidiasis
prevent food poisoning when travelling
after and during antibiotic use
reduce osteoporosis, high cholesterol, chronic health problems, recurrent infections
Babies-- bifidobacteria infantis

The Power of Affirmations

Say These 10-20 times, 1-2 times a day, I challenge you. See if you could say there is no change.


~I am healthy, relaxed, and free of pain and disease.

~I love myself and I deserve to feel healthy and alive.

~I approve of myself and I am safe to be who I am.

~I am flexible, open, and loving towards myself and the world around me.

~Every day, in every way, I am getting better and better.

~I am in the flow of life, and I am grateful for the gift of being alive.

~In every way, I am healing and able to realize and accept the joy life offers.

~My life is my own and I easily resolve my conflicts.

14 Power Foods!

1) Nutritional Yeast

      1/4 cup mixed into anything from Orange Juice to soups or baked goods contains more Vitamin B1 than 27 lbs. of extra-lean hamburger or 45 slices of B1-enriched bread.
      It also contains more folic acid than 12 cups of green peas. It is equally high in the other B Vitamins as well as being an excellent source of iron, calcium, selenium, and zinc.
      It is an easy way for vegans to ensure their RDA of B12.


2) Broccoli

      Loaded with Vitamin C, beta carotene, fiber, calcium, potassium, and folic acid. It also contains a group of compounds called "indoles" that help prevent cancer.


3) Brown Rice

      Puts "enriched" white rice to shame. 1 cup contains 45 grams of complex carbohydrates and more than 3 grams of fiber. It is also mineral rich--including magnesium, selenium, the B Vitamins, iron and zinc.
      Helps reduce LDL cholesterol with the compound oxyzanol--lowering the risk for developing heart disease.


4) Cantaloupe

      1 cup is low-calorie, low-fat, full of antioxidants Vitamin C and beta carotene.


5) Carrots

      2 carrots contain more tan 24mg of beta carotene, 5 grams of fiber, and some folic acid, Vitamin C, iron, magnesium and selenium.


6) Kidney Beans

      1 cup adds complex carbohydrates, 1/2 the day's need for fiber and folic acid, and ample amounts of iron, calcium, magnesium and zinc.
      Also contains compounds called saponins that lower blood cholesterol--reducing the risk for heart disease.


7) Lentils

      10 grams of fiber, day's need of folic acid, 40% women's/70% men's need of iron, substantial amounts of magnesium, potassium, zinc, Vitamin E, and B Vitamins.


8) Mango

      Full of antioxidants beta carotene, Vitamin C and fiber.


9) Orange Juice

      Vitamin C, folic acid, calcium, magnesium and B Vitamins--helps the body absorb iron.
      Diluted w water is a great way to replenish fluids after a workout.


10) Red Bell Pepper

      9 times the beta carotene and 2 times the Vitamin C of green peppers


11) Spinach

      2 cups = 4 grams of fiber, more than half the day's need for folic acid, calcium equivalent to 1/2 cup of milk, iron, magnesium, potassium, Vitamin C.

    
12) Sweet Potatoes

      More fiber and loads more beta carotene than white or red potatoes. Vitamins C and E and calcium.


13) Wheat Germ

      "Gold Nugget of Nutrition" "Closest thing to Perfect Food"
      1/2 cu = 8g fiber, 25-100% daily need of B vitamins, high in protein, Vitamin E, magnesium, iron, selenium, potassium and zinc.


14) Whole Wheat Bread

      Compared to "enriched" white bread, it has 96% more Vitamin E, 82% more B6, 78% more fiber and magnesium, 72% more chromium, 58% more copper, 52% more zinc, 37% more folic acid.


page 338


All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

Main Causes for the Loss of Vitamin and Mineral Content in Foods

Exposure to Light:

Vitamins A, B2, D, C, E, K and Beta Carotene


Exposure to Prolonged Heat:

Vitamins A, B1, B2, B12, C and Pantothenic Acid


Exposure to Air:

Vitamins A, B12, C, D, E, K, Biotin and Folic Acid


Leaching into Cooking Water:

Vitamins B1, B2, B6, C, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium


Changes in pH:

Vitamins B1, B2, B12, C and Biotin (alkaline)
Folic Acid and Pantothenic Acid (alkaline or acid)



p 328-329


All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

Preserving Vitamins and Minerals

In general, vitamins and minerals are best preserved by cooking in a minimal amount of water, for a minimal amount of time, with a minimal amount of chopping of the food, and by keeping the cooked food for a minimal amount of time prior to serving and eating.

140*F kills bacteria

Cook frozen vegetables without thawing till just crisp tender.

Prepare and cut vegetables just before serving.

Immediately refrigerate or freeze leftovers

Use leftover liquids from cooking for sauces, soups, stews, or cooking water for cereals, rice, or noodles.

p 328



All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

Moderation and The Dessert Dilemma

The occasional addition of fatty or processed food to an otherwise nutritious diet will not reduce the diet's nutritional quality. Bacon and eggs for breakfast every day is ill advised due to the high amount of fat, cholesterol, nitrites (cancer-causing substances) and low-fiber provided by this meal. However, a breakfast of bacon and eggs once every 3-5 weeks is harmless for most people.

Repeatedly choosing highly processed and refined foods high in fat, salt, sugar, or cholesterol will jeopardize vitamin and mineral intake, and the risk for developing numerous diseases escalates. The diet should be reviewed according to the daily or weekly food intake--not according to each food.

Overemphasis of one group to the exclusion or limitation of another group increases a person's risk for developing deficiencies of vitamins or minerals.   p318



All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

Food Purchasing and Storage

Purchase only the amount of fresh fruits and vegetables that will be eaten within a few days

Store refrigerated foods at less than 40* F, frozen foods at below 0*F, and canned and dry goods in a cool, dry place. Even small fluctuations in temperature can result in considerable loss of vitamin C in frozen foods.

Store canned or frozen foods for no more than 3-5 months, as the vitamin content can decline as much as 75% or more with longer storage times.

Store bulk dried beans and peas, noodles, rice, and flour in dark containers or in the refrigerator to reduce their exposure to UV light, which destroys Vitamin B2 p327


All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

FDA Reference for Daily Intakes

Based on a 2,000 calorie diet

Total Fat                           60g

Saturated Fat                     less than 20g

Cholesterol                        less than 300mg

Protein                              50g

Total Carbohydrate           300g

Fiber                                 25g
Sodium                             2400mg
Potassium                         3500mg
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Vitamin A                        5,000IU
Vitamin C                        60mg
Vitamin D                        400IU
Vitamin E                        30IU
Vitamin K                        80 mcg
Folate                               400mcg
Thiamin/Vitamin B1         1.5mg
RiboflavinVitamin B2       1.7 mg
Niacin/Vitamin B3            20mg
Pyridoxine/Vitamin B6     2mg
Cobalamin/Vitamin B12   6mcg
Biotin                               300mcg
Pantothenic Acid              10 mg
Calcium                           1,000mg
Chromium                       120mcg
Chloride                           3400mg
Copper                             2mg
Iodine                              150 mcg
Iron                                  18mg
Magnesium                      400mg
Manganese                       2mg
Molybdenum                   75mcg
Phosphorus                      1,000 mg
Selenium                          70mcg
Zinc                                 15 mg

p 327

All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America, and also from http://www.netrition.com/rdi_page.html

Importance of Variety

Variety is essential to guarantee adequate intake of the more than 45 essential nutrients, phytochemicals, and possibly as yet unrecognized nutrients and to avoid excessive consumption of potentially toxic compounds found naturally in some foods or unintentionally added during processing or storing.

Eating a variety of foods increases amounts of phytochemicals such as: indoles, bioflavonoids, and carotenoids--nonnutritive substances found in many fruits and vegetables that are associated with protection against cancer and cardiovascular disease. Try to include at least 3 new foods in the diet each week. p 317




All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

Serving Sizes--"Eyes Bigger Than Stomach" Phenomenon

Whole Grains (6-11/day): 1 slice of bread, 1/2 english muffin, hamburger bun, bagel, 1/2 cup cooked grain: oatmeal, brown rice, whole wheat noodles, wheat berries, barley, millet, Quinoa, bulgur wheat

Veggies/Fruit (3-5/2-4/day): At least 1 serving dark green and orange, and at least 1 serving citrus or Vitamin C-packed. 1 piece of fruit or vegetable: medium apple, orange, carrot or tomato, 1 cup raw, 1/2 c cooked, 3/4 c juice

Legumes, Nuts (4-6/day): 1 cup cooked legumes- beans, peas, lentils, 2tbs nut butter

Oils: 1 tbs safflower, corn, canola, vegetable oil--No Palm or Coconut

Fiber: 25-40 grams of minimally processed whole grain, fruits, vegetables and beans/peas is associated with a reduced risk for colon cancer, cardiovascular disease, diabetes, hypertension, and several intestinal disorders. More than 50 grams a day can cause intestinal upset and is not recommended.
                 6 servings of whole grains an cereals: 13 grams fiber
                 4 servings of fresh fruits and vegetables: 15-23 grams
                 1 serving cooked dried beans and peas: 9 grams

    total: 37-45 grams    p 317




All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

Body Basics

The efficiency of metabolism depends on the constant availability of all nutrients from both the diet and from body storage.  p366

All Calories in the body originate from the diet and are supplied by four sources: protein (4 calories/gram), carbohydrates (4 calories/gram), fat ( 9 calories/gram), and alcohol (7 calories/gram). Vitamins, minerals, and other substances in foods do not supply calories and are not a source of energy.

Basal Metabolism constitutes most of the daily energy requirement. This is what energy is needed to maintain normal body processes, such as the beating of the heart. The average woman requires 1200 to 1400 calories a day. Men require more, as does having more muscle or being taller than average.

Extra calories are used during exercise and for several hours following exercise when basal metabolism increases to repair damaged tissues, build muscle tissue, and return body to pre-existing conditions.

                           Avg. Female   Avg. Male
Basal Metabolism    1200              1620
Physical Activity       600                810
Digestion of food      200                270
Total                          2000             2700   p367-368


Most of the body's work is conducted automatically with no help from the conscious mind. Sometimes, however, higher centers in the brain ignore body needs and it is important to do a routine check of the body's health by "listening" to how the body feels and acts. Paying attention to how the body responds to foods, the environment, other people, and internal processes, such as stress, is useful in determining the body's needs and in designing and individualized lifestyle that promotes optimal health p 374

Even marginal deficiencies of vitamins A, C, magnesium, chromium, zinc, calcium, or other vitamins and minerals have been linked to suppressed immune function and increased risk for infection and disease, osteoporosis, arthritis, depression, and numerous other emotional and physiological disorders...

Benefits of good nutrition include resistance to colds and infections, reduce risk of developing acute or chronic disease, increase resistance to stress or stress-related disorders, maintain maximum energy level, improve the outcome of pregnancy and the health and well-being of the infant, and in regulation of a stable emotional and social life.

Guidelines:

1. Base the days food intake on Food Pyramid

2. Limit fat to no more than 30% of total calories (2000 calorie diet= 67g fat/day) and limit cholesterol to 300mg/day or less.

         **FORMULA: Fat- 30% total calories/day             2,000 x .3 = 600
                                   2,000 calorie diet                            600/9 = 67 g/fat/day
                                   Fat= 9 calories/ 1 gram                                                    p330

3. Increase fiber to 25g daily. Limit processed, refined, or commercial convenience foods that are often high in fat, sugar, salt, cholesterol, or highly processed ingredients.

4. Choose a variety of wholesome, minimally processed, nutritious foods every day.

5. Exercise moderation in food selection, portion size, and all other dietary habits in order to obtain a wide variety of nutrients, avoid excessive intake of harmful substances in foods, and maintain desirable weight.

6. Be patient. Gradually make dietary changes.


The above six guidelines combined with careful selection of fresh and wholesome food and proper preparation methods will help and guarantee consumption of a balanced, vitamin-and-mineral-rich diet that aids in the prevention of disease and premature aging and helps maintain optimal health. p311-312


All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.

The Thought

Here I sit on a January Sunday, fresh-out of college, on my own--with lots of support from family and friends, a job I love that inspires me, and a pounding hope for the future. Here I sit wondering what will become of me, what will become of US, as we ride the motion of time along our current course. I shudder when I watch the news, when I listen, feeling always a hard undercurrent of futility or impending doom. I am currently the oldest I have ever been, and with a birthday around the corner--lately, I have been thinking of it more acutely.

I feel just as young and clueless when I think about the world as I did when I was sixteen, perhaps more so. I feel an incredible urge to scream at people, "WAKE UP!!" But I don't because I know how they will respond. I don't exactly know how this could be possible, but I have the continually sinking feeling that Ayn Rand's Atlas Shrugged is coming to life.

I grew up in some magical fantasy. Fed by stories of American Dreams and tales of Individual Achievements I somehow avoided, until my twenties, many of the stark, hard realities of this world we live in. Now, as a student of history, I look back on the annals of our past, the stories we have passed on, and I see the progression- Like some machine developed by man from the start to run its course to our own destruction.

The way we behave on this planet makes me realize it would be just, for that to be the result.

The thing is, I don't want to die, just like that. I can't give up, as futile, the fight to wake up others, to tell them what I have learned, to beg them to learn the truth about everything. To not give up to others the reins of their own destiny. I can't abandon strangers as robots who will never change, when I know they are human with the capacity to listen, to adapt, to love, and to be forgiven.

I have fought for my voice my whole life. Now at 24, I know finally that My Life is worth fighting for, and No One Else is going to Fight for it For Me. If I want to know the Truth, I've got to go out there and Get It.

I have started this blog to record my research and share with any who wants to learn it.