Tag Archives: cardiovascular disease

Healthy Aging – Not Just for Seniors

Healthy_AgingJacquie Eubanks RN BSN

 

 

Have you noticed that as you age the years seem to fly by faster than they did when you were younger? You may become increasingly aware of how your lifestyle positively or negatively impacts your health and you may take steps, or at least think about taking steps, to slow the natural aging process. The truth is, we are all aging every day and the time to think about maintaining your health is actually while you still have it. Some may think that disease or disability are inevitable once they reach their senior years, but anyone, at any age, can actively make changes to modify and improve their lifestyle choices that affect their long term health.  

Getting older does not automatically portend poor health. Many older adults enjoy vigorous, energetic lifestyles. Taking preventative measures now can lead to an active, injury and disease free lifespan and help you to remain youthful, vital and strong. Along with not smoking, limiting alcoholic consumption and maintaining a healthy weight, being smart about your choices today puts you far ahead of the curve and can significantly impact your physical and cognitive health in later years.

  • To maintain your quality of life, tame stress by adopting stress management techniques. No matter how busy you are, finding time in your day, or several times each day, to relax for a few minutes and concentrate on your breathing can help keep stress under control. Adopt stress relieving habits now that you can continue throughout your lifetime.
  • Keep inflammation at bay with regular exercise and a nutritious diet. Considered the root cause of many chronic illnesses, slow simmering, energy stealing inflammation can wreak havoc on your long term health and wellness. Exercise supports a healthy weight and a healthy immune response, reduces inflammation and releases toxins through perspiration. Avoid processed foods and oils that promote inflammation and eat lots of inflammation reducing fresh produce for optimal function.
  • Chronic sleep deprivation negatively affects hormone balance, insulin sensitivity and blood pressure, increasing your risks of heart problems, stroke and diabetes. Make adequate sleep a priority. Get a healthy amount of sleep by establishing a sleep/wake routine and sticking to it as many nights a week as possible.
  • To help maintain youthful looking skin and aid optimal function of all bodily systems and organs, stay well hydrated. If your body is dry and dehydrated, your skin may appear dull, dry and older than your actual age. You don’t need to drink copious amounts of water, but do be sure to satisfy your thirst by regularly sipping water throughout the day.
  • Cut way, way back on sugar in all forms. Sugar is now seen as the biggest culprit, negatively affecting both cognitive and overall health. Recent research shows that a high sugar diet negatively impacts memory and that high blood sugar may be a cause of plaque accumulation in the brain, which has harmful effects on cognitive function.

If you’ve read this far, then you already know what might happen if you don’t maintain your health.  Here is a reminder:

Osteoporosis – This medical disorder, in which bones become increasingly porous, weakened and brittle, results in an increased risk of fractures and decreased bone mass and should not be considered a part of normal aging. Ideally, osteoporosis prevention should begin in childhood and continue throughout your lifespan. Childhood and young adulthood are our peak bone building years. By our early 30’s, we’ve reached our peak bone mass, after which bone resorption begins to exceed new bone formation, a process known as bone remodeling. Those who build the highest amount of bone mass during their youth greatly reduce their risk of osteoporosis in later life. To build and maintain bone mass, eat a well balanced diet including calcium-rich fruits and vegetables, be sure to get adequate amounts of vitamin D and engage in weight bearing and muscle strengthening exercises regularly.  

Type 2 Diabetes – When the body doesn’t make sufficient amounts of insulin or can’t properly use the insulin it makes, a condition known as diabetes results. Although genetics is a factor, type 2 diabetes is largely preventable and can be a result of unhealthy behavioral and lifestyle factors. Keep your risk of developing diabetes low by attaining and maintaining a healthy weight, exercising to improve the body’s ability to use insulin and glucose, and eating a low sugar, high fiber, low glycemic index nutritious diet. Staying lean and active from childhood to your senior years is the best advice for diabetes prevention.

Cardiovascular disease – We hear a lot about the negative influence of chronic stress on your health and wellness, but do you know why it is deleterious? Your body is designed to handle temporary periods of physical or emotional stress. Chronic stress, however, can dramatically increase your risk of heart disease, damage your cardiac muscle and a create a very unhealthy buildup of plaque in the coronary arteries, even when the diet is relatively healthy. While genes are a determinant of cardiovascular health, what we know as genetic expression can be positively influenced by diet and lifestyle choices.

Nonalcoholic fatty liver disease (NAFLD) – Today’s typical diet is extremely high in sugar and refined carbs, which can lead to obesity, diabetes, metabolic syndrome and a dangerous build up of extra fat in liver cells. NAFLD can cause the liver to swell and can lead to cirrhosis, liver cancer or liver failure. There’s no medical treatment, but eating a healthy diet, exercising regularly and, most importantly, maintaining a healthy weight can help to prevent the disease.  

Cognitive impairment – Most young people don’t worry about Alzheimer’s or dementia, but people in their 40s and 50s are being diagnosed with early onset Alzheimer’s. While there is no cure, Alzheimer’s may be preventable. Scientists have discovered there are many similarities between type 2 diabetes and Alzheimer’s. So much so that Alzheimer’s prevention may parallel diabetes prevention. Modifiable lifestyle changes, such as a low sugar, high fiber, Mediterranean style diet, can help to avoid impaired glucose metabolism and insulin resistance. If you have a choice, make it at the supermarket checkout. Both physical activity and cognitive exercises are also believed to delay or possibly prevent the onset of dementia and Alzheimer’s.

Always remember to supplement to help to slow the aging process and maintain a feeling of youthfulness and vitality.

  • Omega-3 essential fatty acids support immune, joint, vision and cardiovascular health, enhance cognitive functions, and aid nutrient absorption and metabolic function. According to a study by Jan Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University, because of its anti-inflammatory properties and its ability to reduce oxidative stress, omega-3 supplementation may represent a “rare single nutritional intervention that has the potential to lower the risk for a host of diseases associated with aging, including coronary heart disease, type 2 diabetes, arthritis and Alzheimer’s disease.”
  • Oxidative damage may be the most widely accepted biochemical mechanism involved in aging and the deterioration of physiological functions. Glutathione, alpha lipoic acid (ALA) and CoQ10 are powerful antioxidants that provide not only free radical damage protection, but also help support immune function, energy production and detoxification, all of which minimize the risks of chronic illness and aid in combating cellular aging.

Products that support healthy aging include:

ProDHA 1000 mg StrawberryProDHA™ 1000mg Strawberry by Nordic Naturals – This high potency formula provides omega-3 DHA, an essential nutrient for brain health. Research has shown that ProDHA™ supports healthy mood, cognitive function and the structural integrity of the central nervous system. Third party tested for guaranteed purity and freshness. Natural strawberry flavor. Gluten free.

 

Alpha Lipoic Acid 400 mgAlpha Lipoic Acid 400 mg by Pure Encapsulations – As a multifunctional and versatile nutrient, Alpha Lipoic Acid’s potent antioxidant activity provides free radical protection and support for nerve health, cardiovascular function and glucose metabolism. Gluten and soy free, Non-GMO vegetarian formula.

 

NAC 600 mgNAC 600 mg by Integrative Therapeutics – NAC aids in the prevention and elimination of free radicals and inhibits the production of reactive oxygen species, a source of cell damaging oxidative stress. NAC aids in the production of glutathione, a vital cellular antioxidant produced by the body. Gluten, soy and diary free.

 

Q-Evail™ 200 (Replaces Q-Avail VS 200)Q-Evail™ 200 by Designs for Health – This product offers highly bioavailable ubiquinone CoQ10 in easy to swallow soft gel form. CoQ10 provides anti-aging and free radical protection and supports cellular energy production and immune, cardiovascular and nervous system health.

 

References:
Age More Slowly – All Over. Secrets of Living Longer: Time Inc. Books 2015.
Facts about Bone Health in Children and Adolescents. http://nof.org/articles/bone-health-children-adolescents
Prevention and Healthy Living. http://nof.org/learn/prevention
Simple Steps to Preventing Diabetes. http://www.hsph.harvard.edu/nutritionsource/preventing-diabetes-full-story/
Preventing Heart Disease – At Any Age. http://www.heart.org/HEARTORG/GettingHealthy/Preventing-Heart-Disease—At-Any-Age_UCM_442925_Article.jsp
NAFLD. http://www.liverfoundation.org/abouttheliver/info/nafld/
Perricone, Nicholas V., M.D. The Miracle of Cellular Rejuvenation. Ballentine Books, New York, 2006.
Omega-3 Supplements May Slow A Biological Effect of Aging. http://researchnews.osu.edu/archive/omega3aging.htm

Inflammation Part II: Reduce For Long Term Health

Inflamation Part II Reduce For Long Term Health.By Jacquie Eubanks BSN, RN

Chronic inflammation is quietly becoming the 21st century’s silent killer.  Chronic inflammation can remain undetected, while the inflammation process carries on for weeks, months or even years.  Chronic inflammation, also termed metaflammation because of its link with the metabolic system, differs from acute inflammation in that it is low-grade and persistent.  It perpetuates rather than resolves disease and is associated with a reduced metabolic rate.  Chronic inflammation has become epidemic in America and threatens to destroy many lives with serious and chronic degenerative diseases

Wellness is the absence of inflammation.  The key to optimal health and disease prevention is detection and treatment of the root causes of the inflammation.  There’s no quick fix for chronic inflammation which means that protecting yourself against the onset of chronic disease involves changing your lifestyle habits. 

 To restore your body’s balance and help reduce and prevent inflammation: 

  •  Lose weight if you are overweight or obese.  Overweight people have increased levels of inflammation.  Scientists believe that this level can be traced directly back to the fat itself.  Fat cells churn out proteins known as cytokines which can cause low-grade systemic inflammation.  Excess abdominal weight is linked to a condition called insulin resistance which can lead to hypertension, cardiovascular disease and type 2 diabetes
  • Look to make changes in your diet.  Revising your diet is one of the easiest, most effective ways to modulate inflammation.  Foods contain specific messages that can increase or reduce inflammation.  Reducing or eliminating the consumption of fast foods, unhealthy fats, processed foods and food irritants can help reduce inflammation and the risk of developing chronic disease.  Increasing the amounts of a variety of colorful unprocessed fruits and vegetables with high anti-oxidant values can quell inflammation and sweep up damaging free-radicals.  Think in terms of natural, minimally modified foods as anti-inflammatory and processed foods as inflammatory and eat accordingly. 
  • Supplement with Omega-3 fish oil.  Well documented studies show that omega-3 fish oil is strongly anti-inflammatory.  This is one of the simplest, safest, yet most effective steps you can take to quell chronic inflammation in your body.  Maintaining a diet high in omega-3’s through supplementation and dietary changes can help balance the omega-3 to omega-6 fat ratio, lowering inflammation and guarding against chronic disease. 
  • Exercise.  Regular physical activity is one of the best ways to keep inflammation at bay.  An active body produces more anti-oxidants, which combat free radicals and reduce inflammation. 
  • Reduce stressStress produces cortisol, which is anti-inflammatory.  However, it also produces pro-inflammatory cytokines. These proteins are designed to protect the body from an invader.  If the cause of your distress is psychological rather than physical, the immune system works overtime and inflammation results. 
  • Focus on gut health.  The beneficial bacteria in probiotics can help keep harmful bacteria in check, reducing the inflammatory response.  Identify and eliminate foods that trigger allergies or digestive upset.  Ignoring food sensitivities stokes the fires of inflammation.  Leaky gut syndrome, a condition where bacteria, undigested foods and other toxins can leak into your blood stream, triggers an autoimmune response and a host of painful inflammatory symptoms. 
  • Get plenty of rest.  Sleep gives your body time to heal and can undo the effects of the inflammatory response. 
  • Break bad habits.  Tobacco smoke and alcohol are toxins.  One quick way to reduce inflammation is the cessation of smoking.  As well, if you consume alcohol limit yourself to 1-2 drinks or less daily.  If you can eliminate tobacco and alcohol altogether, your overall health should improve. 

By being proactive, you can prolong your good health and your life.  Aging is an interesting pro-inflammatory inducer, the effects of which can be reduced by healthy living.  Eliminating the causes of inflammation by changing your diet, streamlining your daily habits, and adding supplements can dramatically improve the inflamed state of your body and increase the quality of your overall health.  Our bodies are wonderfully complex and resilient, but they need our nurturing.  Keep watch over your internal fire to reap untold rewards of good health and wellness. 

Supplements to aid in reduction of inflammation include:

X-FLM (K-37) by Apex Energetics  –  This product offers nutritional support for the immune system and contains ingredients that are involved in antioxidant processes.  Highly ranked by our customers who have found relief using this product. 

Inflamma-bLOX by Ortho Molecular  –  Useful in reducing inflammation while reducing the side effects on non-steroidal anti-inflammatory drugs.  Contains natural ingredients with antioxidant, anti-inflammatory, and immune enhancing properties. 

OmegaGenics EPA-DHA 2325 by Metagenics  –  Features a highly concentrated source of health-promoting omega-3 essential fatty acids from cold-water fish.  Each teaspoon provides 2325 mg of highly concentrated EPA and DHA for adults seeking higher levels of EPA and DHA. 

InflammEnz by Advanced Formula Enzymes  –  InflammEnz helps combat the symptoms that accompany inflammation with a powerful combination of the proteolytic enzymes bromelain and pHysioProtease™, plus grape seed and rutin, antioxidants that aid in improving peripheral circulation and decreasing capillary permeability.  Contains, vitamin C, an antioxidant essential for collagen formation and tissue repair, as well as minimizing clotting and bruising, along with calcium and potassium, minerals essential for healthy nerve transmission and muscular contraction. Indications: Soft tissue trauma, soft tissue inflammation and post-operative protocols.

UltraFlora Balance by Metagenics  –  As a nutraceutical, this product is formulated to complement dietary recommendations to promote gastrointestinal and immune health. This formula is designed to encourage growth of beneficial bacteria and support healthy immune function, intestinal integrity, and healthy digestive function.

Buffered Vitamin C by Integrative Therapeutics  – As a powerful antioxidant, vitamin C supports a healthy immune system response.  In addition, healthy skin, collagen, connective tissues, bone tissue, and tooth tissue formation depend on vitamin C.  Buffered vitamin C uses pure crystalline ascorbic acid to supply 1 gram of vitamin C in each capsule.  This preparation is buffered with calcium and magnesium to make it easier on sensitive stomachs.

DigestZyme by Transformation Enzyme –  The ultimate goal of digestion is getting nutrients to the cells.  Nutrients not only feed the cell, they protect it from free radical damage.  Healthy cells lead to optimal metabolism, energy, and immunity. Supplementing with digestive enzymes is a vital part of this nutrient acquisition process. This unique formula is the perfect introduction to digestive enzymes. It supports immune system health by encouraging more complete digestion of proteins, carbohydrates, and fats for increased absorption and availability of nutrients. Transformation’s DigestZyme™ is designed to assist the body in maximum digestion of nutrients, production of energy, and immune system support.

How Colorful Is Your Diet?

HowColorfulIsYourDietBy Susan Brown

Highly pigmented fruits and vegetables contain phytonutrients.  Phytonutrients are natural biochemical components which work together with vitamins, minerals and fiber to promote good health.  Phytonutrients contain antioxidants that protect your cells from disease-causing free radicals.  Studies show that eight out of ten Americans fall short on their phytonutrient intake which means they face a nutrient deficit.  Those who eat generous amounts of a variety of fruits and vegetables as part of a healthy diet are more likely to have a reduced risk of developing chronic disease including type 2 diabetes, cardiovascular disease, high blood pressure, stroke, and some types of cancer

When it comes to fruits and vegetables, a more colorful plate benefits your health and your waistline.  Adding 3 – 5 servings of fruits and vegetables to your daily meals or snacks increases nutrients and fiber essential to good health without adding a significant amount of calories and fat.  All produce forms count including fresh, frozen, canned, dried and 100% juice.  Frozen fruits and vegetables, frozen at their peak of ripeness, are just as nutritious as fresh.  To put a colorful diet in perspective, eat a rainbow of fruits and vegetables each day.  Variety is very important as each food brings its own health benefits to the table.  As a rule, the brighter the color of the food, the more concentrated its nutrition.  When choosing colorful foods, stick with whole foods and avoid foods that get their color artificially through processing and added dyes. 

Here are some very good reasons to add color to your diet along with just a sampling of food color choices: 

RED – Red fruits and vegetables contain lycopene, an effective and powerful antioxidant.  Lycopene belongs to the carotenoid family which includes beta-carotene, lutein, and zeaxanthin.  Lycopene’s antioxidant actions help maintain the strength, thickness and fluidity of cell membranes, which are vital in the prevention of disease.  Lycopene aids in the prevention of plaque formation in the arteries, inhibits age-related macular degeneration and cataracts, prevents aging of the skin and is a natural internal sun protectant.  Strawberries contain folate which aids heart health and decreases the risk of certain birth defects.  Cherries are a great source of fiber, vitamin C and potassium, which help maintain blood pressure.  Cranberries contain proanthocyanidins that prevent bacteria from sticking to bladder and stomach walls reducing chance of illness.  Kidney beans contain B vitamins, which are key for neurological function.

  • Tomatoes, watermelon, red grapefruit, red peppers, beets, pomegranates, cherries, wild salmon, kidney beans, red apples, raspberries, strawberries and cranberries.

ORANGE – Orange fruits and vegetables contain an abundance of antioxidants, fiber and phytonutrients that are good for your skin, eye and heart health.  Foods rich in carotenoids have been shown to decrease the risk of various cancers including lung, colon, bladder, cervical, breast and skin cancers.  Beta-Carotene, a powerful antioxidant, can help delay cognitive aging and protect skin from sun damage.  Beta-carotene is a precursor for vitamin A which is important for night vision, neutralization of free radicals and the health of your immune system.  Orange foods are chock full of vitamin C which boosts the immune system, protects against cardiovascular disease and helps rebuild skin collagen.  Pumpkins contain zinc, a mineral essential for proper brain function, reproductive health and wound healing.  Sweet potatoes, carrots and citrus fruits are loaded with potassium which aids muscle and nerve function and helps maintain the proper electrolyte and acid-base balance in your body. 

  • Cantaloupe, peaches, oranges, tangerines, papaya, mangoes, pumpkin, sweet potatoes, orange peppers, and carrots.

YELLOW –  Yellow vegetables such as corn contain the antioxidants zeaxanthin and lutein which work together to block harmful rays that can cause eye damage over time.  Pineapple contains bromelain which aids digestion, absorption and elimination.  Yellow bell peppers are packed with vitamin C necessary to produce carnitine, a  compound in muscles that converts fat into energy.  Yellow fruits and vegetables reduce age-related macular degeneration, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, encourage alkaline balance and work with magnesium and calcium to build healthy bones. 

  • Yellow peppers, lemons, yellow squash, garbanzo beans, butternut squash, apricots, pears,  nectarines, sweet corn, bananas and pineapple.

PURPLE/BLUE – Purple foods are colored by a pigment called anthocyanin, a strong and protective antioxidant which can help reduce the risk of cancer,  improve memory and assist with healthy aging.  Purple fruits and vegetables are also packed with flavonoids known to be one of the most powerful phytochemicals.  Flavonoids provide heart-healthy benefits to the cardiovascular system, lowering LDL cholesterol, raising HDL cholesterol, and improving memory storage.  Lavender is associated with increased blood circulation and is helpful in reducing insomnia and anxiety, as well as treating skin ailments such as psoriasis, acne, wrinkles, cuts and burns.  Purple basil, which has high doses of vitamin A, vitamin C and calcium,  is beneficial for the hair, skin and eyes. 

  • Berries, grapes, eggplant, plums, figs, raisins, purple basil, purple potatoes, lavender, and red wine (in moderation).

GREEN – Plant foods derive their green pigments from chlorophyll, a naturally occurring molecule.  Chlorophyll delivers a continuous energy transfusion into the bloodstream, replenishing and increasing red blood cells.  Chlorophyll is not only a powerful oxygenator, it strengthens our immune systems and enhances overall wellbeing.  Chlorophyll is known to improve the health of the circulatory, digestive, immune and detoxification systems of the body.  There are many delicious green foods all containing tremendous health benefits.  Green-hued foods contain EGCG, a potent antioxidant, plus lutein, zeaxanthin and isoflavones.  These phytonutrients are beneficial for eye health, cancer prevention, wound healing and gum tissue health.  Spinach contains vitamin A which helps protect skin from sun damage and ensures healthy cell turn over. 

  • Honeydew, avocado, kiwi, limes, kale, collards, spinach, tea, peppers, peas, grapes, green apples, asparagus and broccoli.

WHITE – White foods contain the phytonutrients allicin and quercetin that may reduce your risk of heart disease and cancer.  Leeks are packed with inulin, a plant fiber that has shown to increase calcium absorption.  Onions contain both sulphur, a powerful antibiotic, and quercetin, an anti-inflammatory agent.  White potatoes are high in vitamin B6 and potassium which support the cardiovascular system and aid in prevention of disease. 

  • Garlic, onions, leeks, cauliflower, potatoes, fennel, white turnip, white corn, white peaches, ginger and mushrooms. 

The FDA recommends 3 -5 servings of vegetables and 2-4 servings of fruit each day.  One serving of vegetables equals:

  • 1 cup of raw leafy vegetables
  • 1/2 cup of other vegetables cooked or raw
  • 3/4 cup of vegetable juice

One serving of fruit equals:

  • 1 medium apple, banana, orange, pear
  • 1/2 cup of chopped, cooked, or canned fruit
  • 3/4 cup of fruit juice

Following these guidelines, it is not difficult to get your full servings of fruits and vegetables each day.  Most of us tend to eat the same foods regularly.  Next time you go grocery shopping, try a fruit or vegetable that you have not had before rather than focusing on what is familiar to you.  When you explore new foods, you are introducing different nutrients and antioxidants to your body.   To reap the most health rewards from your fruit and vegetable consumption, simply think in terms of naturally bright-hued foods. Take your plate from monotone to an artist’s palette and eat your full range of colors every day. 

Supplements for phytonutrient balance:

Greens by Quantum Nutrition Labs Nature’s amazing live-sourced super nutrition formula for optimal health and rejuvenation. Our prized mix features our pristine Power Grass-Plus Blend™ (low-temperature, air-dried) coupled with Power Greens Blend™ for optimal effect. Vegan/vegetarian formula. 

Deeper Greens by Ortho Molecular Products –  Oxygen Radical Absorbance Capacity (ORAC) is a unit value assigned by researchers to measure the antioxidant value of a given food.  Foods with a high ORAC value benefit the body by increasing plasma antioxidant levels.  Deeper Greens is formulated for excellent pH and fiber values, and contains a high ORAC value to meet the National Cancer Institute’s recommended 5-a-day intake of fruits and vegetables in a satisfying single serving.  Ortho Molecular’s Deeper Greens uses organically grown fruits, vegetables, and grasses where available. 

Organic Greens & Reds Powder by Douglas Laboratories –  Organic Greens and Reds powder is a healthful supplement containing a concentrated phytonutrient blend of grasses, vegetables and botanicals.  This product contains a wide assortment of organic vegetables and fruits that provide potent antioxidant protection.  In addition, fiber from flax seed and digestive enzymes are included to support overall gastrointestinal health.

Sweet Wheat Capsules by Brightcore Nutrition –  Rich in minerals such as phosphorus, iron, calcium and potassium and packed with vitamins including A, B, C and E.  Sweet Wheat provides an array of nutritional benefits including a boost to the immune system, detoxification, strong and healthy hair, skin and nails, and a more restful night’s sleep.

Phytoganix by Metagenics –  A convenient, delicious way to get a diverse daily supply of phytonutrients from certified organic sources to support overall good health.  This highly nutritious, berry red formula provides superfruits such as antioxidant-rich raspberries, blueberries, goji berries, and lingonberries, herbs including spirulina, polyphenol-rich green tea, astragalus, and ginger, vitamin C-rich acerola extract and vegetables such as green cabbage, beets, carrots, and spinach.