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4 Recommendations for Longevity

1.    A healthy community environment with bike paths, gardens, etc.
2.    Social groups like a walking club or volunteering to help others.
3.    Replacing poor home/work habits with healthy and productive ones.
4.    Invest in yourself with motivational and educational programs.

Seniors:  Lifelong Exercise Keeps Heart Young

New research presented on 11/18/09 at the Aican Heart Association annual meeting in Orlando, Florida found that lifelong exercise helps seniors keep their hearts healthy.
The more exercise participants had done during their lives (as measured by the number of days per week of exercise training), the more likely they were to have preserved the youthful characteristics of their heart.
For example, those who exercised four to five times a week during their lives had about 54% of the benefit seen in “Master” athletes, while those who exercised two to three times a week had 42% of the benefit.
Master athletes are seniors who’ve exercised 6-7 times a week for 15-25 years retaining 100% of their heart’s youthful characteristics and have hearts similar to those of 30-year-olds.
In addition to exercise, simple heart healthy dietary and lifestyle changes can help.  Some common sense guidelines include:

1.    Stay away from the trans fats and hydrogenated oils found in processed and refined foods.  Margarines and spreads have trans fats, as do fried and fast foods.  Trans fats and hydrogenated oils are chemically altered, and the body is not able to process them.
2.    Reduce sugar intake because sugars eventually cause body fat increases.
3.    Keep your carbohydrate intake at a minimum as excess carbohydrates stimulate the production of triglycerides – a leading indicator of heart disease.

The Bottom Line…The Bottom Line…The Bottom Line…

A heart health diet should include fiber, fruits and vegetables.  Green, leafy vegetables and Vitamin C rich fruits are the best because the antioxidants in them can protect your heart.  Healthy heart recipes should include extra virgin olive oil and garlic – both have been shown to reduce LDL (bad) cholesterol levels.  Add Omega 3 fatty acids to your diet, especially DHA and EPA found in fish oils.  Once again…lifestyle is the most important factor to consider.

This issue of the HealthTip News is brought to you as a public service by Dr Paul Paez, D.C.

Extra Bonus:  I will be sending out a request to fill out a survey.  The answers from this will help shape how I serve the community for 2010.  As an incentive i will be offering a one time $10 credit (good for one massage only) for anyone who fills out the survey and returns it to me.
  Please keep an eye out for it!


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