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YOU and keeping YOUR arteries clean

The following is from livstrong.com.

Your diet directly affects our health, including the health of your

circulatory system.   Over time, a diet high in fat and processed

foods elevates your cholesterol levels high Ldl cholesterol, the

bad cholesterol is one of the causes of atherosclerosis, a hard

plaque that builds up in your arteries, narrowing them and

impeding proper blood flow.  Atherosclerosis increases your risk

for developing heart disease and stroke the good news is that a

health-healthy diet helps clean plaque from your arteries,

improves blood flow and keeps your circulatory system working

properly.

Here is a list of foods to help keep arteries clean and healthy:

Whole grains

Fruits

Vegetables

Legumes

Fish

Lean meats

Low-fat and fat-free dairy

Nuts

Oils

Beverages

I also for 30 years have been flossing my teeth at least once a

day.  This helps keep the arteries clean also.

I also take:

L-Arginine

Dr. Axe says this about L-arginine and how it works:

Fighting inflammation

Lowering risk for arteriosclerosis and health attack

Repair blood vessels

Fighting congestive heart failure and coronary artery disease

Helping lower high blood pressure

Improving athletic performance

Increasing immune function

Reducing muscle pains

Improving kidney function

Improving mental capacity

Fighting dementia

Preventing common cold

Improves heart health

Lowers inflammation and fights effects of aging

Boosts exercise performance

Improves immunity

Help treat erectile dysfunction and infertility

The following of best natural sources of L-arginine:

Cage-free eggs

Dairy products like cultured yogurt, kefir, raw cheeses

Grass fed beef

Liver and organ meats

Wild caught fish

Sesame seeds

Pumpkin seeds

Spirulina

Brazil nuts

Walnuts

Almonds

Coconut meat

Healthyfoodhouse.com gives a natural way to clean blood vessels

and clogged arteries

Four garlic bulbs and four lemons.  Ground both garlic and lemon

finely and put the mixture in the container.  Add 17 oz. warm water and

immediately close the container.  Open the container and

consume the mixture after three days.  Nutritionists recommend

consuming 3.5 oz. of this liquid three times a day

Remember those blood vessels when you are trying to age

healthy.

YOU and Water Exercising for Healthy and Happy Aging

The following is from Dr. Mercola’s website about water exercises:

When doing exercises, you may need a change of pace, moving your

workout to the water may rekindle your enthusiasm, while at the same

time providing some unique benefits

You might think you could not possibly get as intense of a workout in the water,

but research suggests otherwise.  Due to the resistance of the water, t just

seems like you cannot work as hard, but in reality, you are.

The water acts as a form of built-in resistance as if you are surrounded

your body with weights, making it simple to increase the intensity of your

workout and challenge muscles that are harder to engage on land.

Also, because water lessens the effects of gravity, you are able to

move your body through a wider range of motion, which improves flexibility.

Even your lungs get a beneficial workout because the water pressure

makes them work harder than they would on land.

Because it is low-impact and easily tailored to your fitness level, anyone

can benefit from water exercise, regardless of age or agility.

If you are overweight or obese, elderly have arthritis, joint pain,

osteoporosis, or an injury that makes weight-bearing exercise difficult or

painful, water may be an excellent choice.  Swimming or walking in water

reduces the pressure n your back and knees.

Exercising in water builds cardiovascular stamina, strength, and flexibility,

helps burn body fat, increases circulation, and can help you rehabilitate

healing muscles and joints.

Research shows that people who water exercise can burn as much body

fat and build as much muscle as those who engage in land-based exercise

programs.

From livestrong.com:

Expect to burn between 400 and 500 calories per hour in a water aerobics

class, according to the Aquatic Exercise Association.  The actual amount

your burn will depend on your size, the intensity of your movements, as

well as water temperature and depth.  In general, faster movements

incorporating the upper a lower body in deep water elicit the greatest

calorie burn.

When exercising in water, you work against 12 times the resistance of air,

according to an article published in “American Fitness”.  Simply kicking and

cupping the water helps contribute to muscle development, which

translates into a higher metabolism and healthier body.

I have been doing water aerobics for about 25 years.  I do 100 – 200 reps

of jumping jacks, leg lifts, jogging, strategies and as fast and as much as I

can and usually in the water for about 1 hour.

YOU and YOUR telomeres

The Nobel Prize in Medicine for breakthrough discoveries in

Telomere Biology was awarded in 2009 to one of the founders of

the company now providing TeloYears.  No other DNA test has

had more prestigious scientific research supporting its

development.

How fantastic to learn how long your telomeres are because  that

is your lifeline.

Dr. Axe.com has the following information on telomeres

Telomeres are segments of DNA at the end of your

chromosomes.  Each time a cell divides, its telomeres become

shorter.  After years of splicing and dicing, telomeres become too

short for more division.  At this point, cells are unable to divide

further and become inactive, die or continue dividing anyway-an

the abnormal process that is potentially dangerous.

Each telomere’ ‘ticking biological clock has the potential to alter us

lives in drastic ways but, interestingly, it is not our age that

determines when the clock will stop – it is the length of your

telomeres

While science still is not 1000 percent sure how telomere length

affects how we age, it is clear that the longer our telomeres are, the

better.  The good news is that there are a variety of lifestyle

changes you can make today to lengthen your telomere.

1. Control and reduce stress

2. exercise regularly

3.eat a range of foods for antioxidant and vitamin benefits

4. practice meditation and yoga

Essentially, this is how our bodies age.  As more of our cells lose

their telomeres and go out of commission, without others to take

their place, the body follows and begins breaking down.  And

telomeres do not leave quietly.  Their shortening process has

been linked to aging, cancer and a higher risk of death

Each telomere’s ticking biological clock has the potential to alter

our lives in drastic ways but, interestingly, it is not our age that

determines when the clock will stop – it is the length of our

telomeres.

Molecular biologist Elizabeth Blackburn shared the Nobel Prize or

her research on telomeres that people are now recognizing how

important they are foraging.  And people, like myself, find it easy

to follow instructions for making our telomeres longer.

Elizabeth and Elissa Epel, are the authors of “The Telomere

Effect.”

Stay tuned because I will do the test to see how my aging is doing

because I am hoping my telomeres are long and beautiful