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Buffalo Gal

Cowpuncher

Posts: 196
Registered: Nov 2007
 Posted February 5th, 2008 11:24 PM   IP           Reply with quote Edit Post Delete post
I was watchin' "The Oprah Show" today. Her guest was her in-house physician, Dr. Oz. It was quite interesting and I even learn a few new things I didn't know. Here is a condensed version of what was said today.

Dr. Oz's Ultimate Anti-Aging Checklist


Your change to a newer, healthier life starts in your refrigerator. The first thing you need in there is plenty of foods rich in antioxidants.
"The right amounts, can take a dramatic amount of aging off of you," Dr. Oz says.

I. Best Anti-aging Foods
   1. Plenty of foods rich in antioxidants (blueberries, sweet potatoes, broccoli, tomatoes. Tomatatoes have lycopene and it is another antioxidant). Dark foods have antioxidnts. The "acai " (pronounced "AH-sigh-EE"), a small fruit from South American rainforests that's often found in the United States in juice. "It has twice the antioxidant content as a blueberry, so it's a wonderful alternative.
You should eat about five servings of antioxidant-rich foods a day.
   2. Americans' number one source of antioxidants is from coffee, but there are better hot beverages out there, like green tea. Another great tea option is white tea. "It's not new, it's very old, and it's been used for centuries for healing purposes."
While Green Tea is steeped, White Tea is steamed
You should drink about four cups of green or white tea a day.
   3. Resveratrol, a powerful antioxidant that comes from the skins of grapes. It turns on a system in your body that prevents your cells from aging. In recent news pieces of dietary news, they say red wine is good for your health. Vintners add the grape skins back to make red wine. If you don't want the alcohol, you can some resveratrol from Concord grape juice or other dark grape juices, but you won't get as much benefit as you would from red wine. Most people should drink about one glass of red wine a day.
   4. Did you know your spice rack is full of anti-aging secrets? Research shows that cinnamon can decrease blood sugar levels and lower cholesterol, especially in people with type-2 diabetes.
Arthritis sufferers may also find relief in tumeric, a spice found in curry that has also been reported to help prevent Alzheimer's disease, he says.
Paprika and cayenne pepper can help fight high blood pressure and improve circulation, he says.
In lab studies, eating rosemary has been shown to improve learning rates in rats; data that has been reproduced in humans.
Even ginger can decrease blood pressure, alleviate arthritis pain and reduce your risk of cancer.
Though fresh spices usually are best, they can still fight aging if they're dried.

II. Fiber
    1. One key to staying young is to keep your intestines healthy and bowels regular. This takes plenty of fiber, about 25 grams a day. That's about two and a half times more than the average American eats a day. Fiber works by keeping all the nutrients you eat in your intestines and releases them as needed. So how can you increase your intake? Eat more fruits, vegetables and foods rich in whole grains.
    2. Steel-Cut Oatmeal.
It takes a bit longer, 10 to 20 minutes to make than regular oatmeal. "The longer it takes the oatmeal, the more the fiber is going to benefit you".
    3. Other good fiber-rich options include beans, brown rice and whole grain pasta. When you're in the bread aisle at the grocery store, keep in mind to maximize your family's health. "Remember, It's got to say '100 percent whole grain.' If it doesn't say 100 percent, it's not."
If you are trying to increase the fiber in your diet, you might want to consider steadily building up your intake rather than quickly ramping it up—otherwise, you could find yourself running for the bathroom.
    4. One way to offset the gaseous side effects of a dramatic increase in fiber, is by eating a Peruvian whole grain seed called chia, which is the same grain used to make Chia Pets, though you obviously shouldn't eat a Chia Pet.
Chia is as chockfull of fiber as other whole grains, but it packs in even more vitamins

III. Omega-3 Fatty Acids
    1. Good sources include flax seeds, walnuts and hemp seeds.
    2. One of the most widely reported sources of omega-3s is salmon. But recently many concerns have been raised about eating salmon, whether the fish is wild or farm-raised, worries about global sustainability, overfishing and rising mercury levels. The best way to get around these issues, is to get to the source and eat what the salmon eats; pirolina algae, which has valuable DHA omega-3s. "We can avoid the issues of sustainability because we can get a ton of it," he says. "You can grow algae pretty easily, and it's a much more efficient way of getting it."
    3. A crucial part of any well-rounded diet includes one or two tablespoons of olive oil a day in foods like salad dressing.
One thing to keep in mind about olive oil is that you should not fry foods in it. If you take a healthy fat and you fry it, if it reaches its smoking point, then you actually are oxidizing it. When you oxidize it, you actually damage the fats, so you lose a lot of the benefit.
Rather than putting the oil in the pan and heating it, a better method is to put the food in the oil first and then add it to a heated pan. That's a wonderful way of reducing the amount of oxidation that occurs.

IV. Exercise
    Now that you're eating right, it's time to get moving, too! Want to emphasize that the focus of exercising should be to lose inches from your waist, not pounds off the scale. When you start exercising and putting on muscle mass, you'll actually increase your weight a tiny bit, but your waist size will go down. You'll look better.
    1. The formula to find your ideal heart rate when exercising is 220 minus your age multiplied by 0.80.
To get in shape, a good cardiovascular workout is a must. At level 6, you need to work out at your target heart rate for 20 minutes, three times a week.
    2. It is also important to build muscle mass through strength training. "Muscle burns 50 times more calories than fat does.
The first strength training exercise is the lunge, a simple exercise that is easy to do at home. It's fundamentally important because it builds your lower body and your thighs. You want to lunge forward, get your knee as close to the ground as you can. Don't let the right knee pass over your toe.
Leg lifts are good. This will strengthen the side muscles of the belly. You can do this. You can do all kinds of games with this. But it does strengthen your core muscles.
    3. Strong Core Muscles
They will help you do pull-ups. The beauty of pull-ups is that when you're doing them, you're actually exercising your upper body, your arms, your torso. In the beginning, you might not be able to do it without something holding you up.
A combination of these exercises should be done three times a week.

V. Flexibility
    1. After you're revved up from cardio and strength training, you need to work on flexibility through yoga. Most Americans ought to be able to touch their fingertips to their toes.
To start, reach down to your toes. So you lean over, relax yourself and let the hips sort of release. All the energy goes away. Next, go into the plank position, followed by up dog, then down dog. Lastly, bring your leg forward and come up into the warrior position. Do the exact same thing for the other side. It's very soothing, and that meditation is very powerful.

VI. Meditation
    1. To start meditation, say the word "yum," drawing out the word out as you say it. "That vibration stimulates your sinuses to release nitric oxide, a very important gas that relaxes your lungs and relaxes your blood vessels. It's one of the reasons why think meditation may be so effective.
     2. Prayer is meditation. Just a few moments to yourself, when no one can bother you to let it all slip away. It allows you to reboot your engine and get back on track."
    3. Melt away stress with an audio meditation exercise.

VII. Sleep
    1. Lack of sleep is aging us at warp speed. Sleeping is the fundamental way we reboot ourselves. The growth hormone, which is important for maintaining vitality and youthful vigor, is almost impossible to increase naturally without sleep. Without the sleep that we know is so nourishing, we begin to dramatically age faster. It strips years off of our 'real age'.
Before bedtime, clean up and remember to floss. That will take two to five years off your 'real age' because of gingivitis and irritation of the gums that occurs if you don't floss your teeth.
     2. Relax.
When you get in the bed, turn the lights down, do something that's soothing. Turn off the TV, turn off the computer. Don't do things that jazz you back up again, and you will find yourself gently slipping into sleep."
    3. Sex
In addition to lack of sleep, we're deprived of something else in the bedroom, sex.
The average American has sex 58 times a year, so, once a week. If you double that, you reduce your 'real age' by almost three years.
Sex creates an increase in chemicals that keep us young. When you have loving conjugal love with someone and you actually have that passionate moment, you not only exchange bodily chemicals, but you make chemicals within you. Women get oxytocin increases, which give you that loving bond that you want with the world around you and people around you. Men have an increase in testosterone. Testosterone is what puts the moan in hormone. It sort of gets you going.

VIII. Vitamins
    1. First up is vitamin D. It's estimated that over half of all Americans are deficient in vitamin D.
They say 1,000 units of vitamin D a day will benefit the body in a variety of ways. Vitamin D is critically important for preventing cancer and critically important for reducing heart problems. It's linked to multiple sclerosis, to juvenile diabetes. It's one of the best ways of reducing infection rates. It's got a ton of things that it does for you to make your immune system function the way you want it to function.
Your body naturally gets vitamin D through sunlight exposure, so get 10 minutes of direct sun exposure to your body or take a vitamin D supplement once a day.
    2. Another important supplement to include with your daily vitamins is calcium, but they say to always take it with magnesium. If you don't, you may regret it. You may get constipated.
You want to take calcium, but you've got to take it with magnesium because if you don't take them together, the magnesium loosens your bowels. Calcium makes it a little bit like concrete. It's recommended taking 600 milligrams of calcium and 200 milligrams of magnesium twice daily.
    3. The next vitamin on the list is often forgotten: DHA omega-3. A dose of DHA omega-3 is similar to fish oil but comes in a small pill form. It comes from a source that we know is pretty clean and doesn't give you the anti-coagulant problems that sometimes you run into with fish oil, so DHA omega 3s make a lot of sense. It's recommended taking 600 milligrams a day.
   4. If you're over the age of 40, it's recommended adding two baby aspirins to your daily regime. It's known to be very effective in reducing heart disease, very effective in reducing cancer. It's believed it might actually reduce wrinkles. There's a lot of things aspirin might do that are beneficial to you not only because it thins your blood, but it's a very powerful anti-inflammatory drug.
Be sure to take two baby aspirin, not regular aspirin. A regular aspirin is 325 milligrams. Two babies is 162. So it's half a regular aspirin. The more aspirin you take, the more chances you might have some intestinal discomfort."
    5. The last vitamin on the list is the all-important multivitamin. This vitamin should be cut in half so you have two doses. If you divide the vitamin in half, then you stabilize your dose during the day. Take half in the morning, half in the evening.
Taking a full multivitamin in one dose is like over-filling your tank. "You want to give your body the right amount of fuel for when you need it. Vitamins have water soluble elements to them so they are quickly moved through your system."
If you're confused about which multivitamin is right for you depending on your age and sex, keep it simple. Everyone takes the basic same multivitamin with two small exceptions. Pre-menopausal women should take a multivitamin with iron in it and 5,000 units of vitamin A. Men and post-menopausal women can take a basic multivitamin with 2,500 units of vitamin A.
When taking daily vitamins, make sure to get plenty of fluids. Wash them down, especially the aspirin. If you don't like taking the pills, you can get liquid vitamins. They work as well. Find something that agrees with you that you can automatically make part of everyday life for you."

To view Dr. Oz's full version, Click Here.

Happy Trails Forever,
~Buffalo Gal~
Rockn' V Southwestern Ranch™
Happy Trails Forever™
   
Buffalo Jim

Greenhorn

Posts: 34
Registered: Nov 2007
 Posted February 10th, 2008 06:01 PM   IP           Reply with quote Edit Post Delete post
This is an interesting article! Thanks Buffalo Gal for putting it on here. Us "old timers" can still learn something new about our aging process.
May the Good Lord Take A Likin' To Ya,
Buffalo Jim
   
Buffalo Gal

Cowpuncher

Posts: 196
Registered: Nov 2007
 Posted February 20th, 2008 05:16 AM   IP           Reply with quote Edit Post Delete post
Your welcome Buffalo Jim! It is a very interestin' article. That's why I posted it here. It's very helpful for all of us!!
Happy Trails Forever,
~Buffalo Gal~
Rockn' V Southwestern Ranch™
Happy Trails Forever™
   
Kid SheLeen

Buckaroo

Posts: 114
Registered: Nov 2007
 Posted April 26th, 2008 08:59 PM   IP           Reply with quote Edit Post Delete post

Since this topic is on aging, I have some thoughts on aging too.


YOU KNOW YOUR GETTING OLD WHEN --------- You watched Lawrence Welk because you had to.

NOW, you watch Lawrence Welk reruns, because you want to ! !



Kid SheLeen

Wyatt Earp to Johnny Tyler -- GO AHEAD ! ! SKIN THAT SMOKE WAGON, AND SEE WHAT HAPPENS !
   
Buffalo Gal

Cowpuncher

Posts: 196
Registered: Nov 2007
 Posted May 10th, 2008 05:10 PM   IP           Reply with quote Edit Post Delete post
Quote:
Kid SheLeen wrote:
YOU KNOW YOUR GETTING OLD WHEN --------- You watched Lawrence Welk because you had to.

NOW, you watch Lawrence Welk reruns, because you want to ! !



Kid SheLeen


Kid SheLeen:
I got to watch "The Lawrence Welk Show " once in a while when younger, but I enjoyed it, 'cause they did a variety of different kinds of music. Today, they show his TV shows on our PBS station locally, and I get to enjoy them, all over again!! Enjoy them so much, even though some of the regulars on the show have gone on to be with "The Lord". Loved their western or cowboy themed shows!!

Happy Trails Forever,
~Buffalo Gal~
Rockn' V Southwestern Ranch™
Happy Trails Forever™
   
Kid SheLeen

Buckaroo

Posts: 114
Registered: Nov 2007
 Posted May 11th, 2008 04:35 PM   IP           Reply with quote Edit Post Delete post
B. Gal;

The Lawrence Welk reruns are shown here on our local PBS station every Saturday night at 5:00--6:00pm.


We watch them every week.



Kid SheLeen

Wyatt Earp to Johnny Tyler -- GO AHEAD ! ! SKIN THAT SMOKE WAGON, AND SEE WHAT HAPPENS !
   
Southern Senorita

Greenhorn

Posts: 36
Registered: Aug 2008
 Posted August 12th, 2008 05:51 PM   IP           Reply with quote Edit Post Delete post
I enjoy "The Lawrence Welk Show" on PBS also. I enjoyed it many years ago and now, I enjoy it even more.

The gray hairs are showing and a few wrinkles are also showing...but...I figure they belong on a GrandMa! They show the years of great sorrow I have had in My life.......lost my Dad at age 16 when a drunk driver hit him on Christmas Eve 1963. He lived for 6 weeks in Critical condition/the drunk..he had 2 minor scratches! My Mom passed away in 1999 after a 5 year battle with Ovarian Cancer/she fought hard with surgeries and chemo...Always holding tight to her Faith...in the end, cancer won the battle. There are also lines of Joy written on My face...Happiness far beyond words. Perhaps each year adds another gray hair or wrinkle but...I figure they are just reminders that God has added to me to enjoy another year on Earth.

Southern Senorita

Ride Many Happy Trails
   



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