From
LONGEVITY : AN ALTERNATIVE MEDICINE DEFINITIVE GUIDE
by Lee Cowden, Ferre Akbarpour, Russ Dicarlo and Burton Goldberg
(www.AlternativeMedicine.com).
"All
the research points to is the fact that DIET and LIFESTYLE may
be far more important than the genes you inherit in determining
longevity"
Burton Golberg editored by Colin Middleton
Do
you want to add more years to your life?
Eat a healthy diet.
Dr
Patricia Huijbregts, of the National Institute of Public Health
and environment in Bilthoven the Netherlands, conducted a 20-year
study of 3045 middle-aged and elderly men in Finland , the Netherland,
and Italy.
When
the study began, they estimated the dietary intake of their
subjects over a 6-12 month period. Each man was given one point
for meeting each of the following dietary guidelines: less than
10% of the kilojoules intake was from saturated fat; 3-7% was
from polyunsaturated fat; 10-15% was from complex carbohydrates,
such as potatoes, beans, and rice.
The researchers also made note of whether the subjects ate 400g
of fruit and vegetables, 27-40 grams of fibre, more than 30
g of nuts and seeds, and less than 300 mg of cholesterol per
day. After accounting for age and lifestyle habits such as smoking
and drinking, those men who stuck with the longevity diet lived
13% longer.
Researchers
found it was the food groups eaten, not specific foods, that
were most important. " The dietary pattern as a whole is more
important than specific dietary components with respect to survival
among older people," concluded Dr Huijbregts
Making
the Transition
Eating
better means living better. The types of dietary changes
that you make should not be threatening, limiting, or difficult
to live with. Most New Zealanders and Australians were raised
eating meat and the transition to more vegetable-oriented, whole
foods diet may seem daunting.
-However, this change may be easier and more pleasurable than
imagined and, considering the enormous health benefits, its
worth it. Here are some of the tips:
Eat
more high-fibre plant foods
Like salads, grains, legumes, nuts and seeds.
-When
dining out, try more exotic, foreign vegetarian dishes. Most
ethnic restaurants-Indian, chinese, Thai, Japanese, Mexican,
African, Middle Eastern- offer wonderful dishes with vegetables
and grains.
-You can also prepare many of these dishes at home. Experiment
with spices and seasoning and invest in vegetarian or ethnic
cookbooks for the secrets to the exotic flavours found in vegetarian
cooking .
Choose
range-fed, Hormone-free
Additive-free meats. "Organic"
-Cook
protein foods by one of the following methods: bake, poach,
stir-fry, sauté, or steam . Avoid frying or barbecues as much
as possible, as it adds calories, and may add carcinogens and
toxic load on your body.
-Do not overcook meats, which diminishes their nutritional value
and creates cancerogens.
-Don't
be rigid about your diet. Move towards a whole foods diet gradually.
-Achieve
rhythm in your diet.
-Eating regularly provides your body with a consistent intake
of nutrients and avoids the stress associated with skipping
meals and overeating.
At
the Shops
-Choosing
the ingredients for an ideal diet in today's marketplace requires
a healthy dose of scepticism, diligence, and a certain amount
of fortitude to resist slipping into old convenience patterns.
-But all the improvements you make in your food choices will
pay off in better health
Here are some of the shopping guidelines:
Read
Labels: The package cover is the last place one is apt to
find the truth about a product. Bold statements like '100% Natural'
or '98% Fat Free' might be legal, but could be deceiving.
-Go directly to the ingredient list and nutritional analysis.
New labelling regulations now mean better and more accurate
information for consumers.
Think
complex carbohydrates: The 'main dish' approach centering
on animal protein and high-fat sauce is very risky for many.
-Replace those large portions of meat with whole grains, beans,
and fresh vegetables, balanced with moderate amounts of organic
lean animal protein.
Buy
Organic foods: Organic farming doesn't use artificial fertiliser,
pesticides, herbicides, growth regulators, and livestock feed
additives.
-Crop rotations, animal and ' green' manures, organic wastes,
minerals bearing rock, and biological pest controls are used
by organic farmers to raise whole, natural foods.
Buy
seasonal foods: By definition, foods grown out of season
must be manipulated to grow using artificial means.
-Often, the foods are imported from countries where pesticides
banned in Australia and New Zealand continue to be used.
-For example bananas from Central America. Seasonal foods are
healthier, more abundant, and generally less expensive.
Eat
Colourfully: Instead of being concerned with getting all
the right vitamins and minerals( Most likely not in the soil)
in perfect ratios, focus on eating a colourful diet.
-By making an effort to get at least three different coloured
vegetables or fruits at both lunch and dinner, you will ensure
the best exposure to appropriate nutrients.
Longevity-Health
Enhancing Foods
The
following foods are rich sources of the various vitamins, minerals,
essential fatty acids, and other nutrients your body needs to
maintain optimal health.
Include them in your diet on a regular basis, unless they are
foods you are sensitive to or should avoid for other reasons.
1.Carrots
The fibre in carrots dilutes bowel carcinogens and bind to toxins
that, if left in the colon, could lead to a number of health
problems, including colon cancer. When eaten raw, carrots are
efficient colon-cleaners, which tone the bowel, reduce the absorption
of oestrogen, and lower cholesterol.
Two carrots every day supply enough beta carotene to cut the
risk of stroke in half among men who have signs of heart disease,
according to one study. In another study, women who ate five
or more servings of carrots per week had a stroke rate 68% lower
than those who ate only one serving.
However, diabetics may want to limit the amount of carrots they
consume since they contain high amounts of natural sugars.
2.
Garlic
Garlic ( Allium Sativa) is natural chelating agent, meaning
it helps the body detoxify itself of certain disease
causing heavy metals. One-half of one clove a day will reduce
cholesterol by 99%, which will lower the risk of heart disease
by 18%.
Garlic has been shown to decrease blood pressure by making arteries
more soft and flexible; it also prevents abnormal blood clotting.
Garlic is rich in Fructo-oligosaccharides, a sugar used by friendly
bacteria in the intestines. Garlic is a well known antibiotic
that effectively kills many viruses, fungi, and bacteria.
Deodorised garlic contains significantly less of allicin, the
active ingredient in garlic responsible for its characteristics
odour, and may be ineffective if used for therapeutic purposes.
3.
Broccoli
This vegetable has 4.5 grams of fibre per cup. Fibre Has been
shown to lower cholesterol levels, control hypertension, and
assist in weight loss.
One
cup supplies more than your daily requirement of antioxidants
vitamin C and beta carotene, both of which play a major role
in preventing heart disease.
Broccoli may alo fight cancer-it contains a substance called
sulphoraphane, which research indicates blocks the growth of
tumours in mice.
4.Rockmelon
Rich in antioxidants vitamins, one half of Rockmelon supplies
your entire RDI(recommended daily intake) of beta carotene and
113mg of vitamin C.
5.
Soy
Substituting soy protein for animal protein may decrease total
cholesterol by as much as 10%, LDL cholesterol by 13%, and triglycerides
by more than 10%, but without decreasing the 'good' HDL cholesterol.
Soy helps reduce blood fats by boosting thyroid hormone levels.
Soybeans are excellent for reducing cancer risk since they contain
anti-cancer agents. For example, the soy isoflavone genistein
diminishes the growth of new blood vessels in cancerous tissues
to inhibit proliferation.
Studies have shown the genistein and daidzein protect against
oestrogen related cancers. Fermentation of soy products does
not seem to alter the activity of the isofavones , and may enhance
the anti-cancer activity. Fermented soy products include miso,
soy sauce, and tempeh.
Fructo-oligosaccharidees, found in soy products, support the
growth of friendly intestinal bacteria, particularly Bifidobacteria
and lactobacillus acidophilus. When health promoting flora grow
in population, they crowd out any toxic bacteria that may be
present.
6.
Citrus Fruits
Oranges, grapefruits, lemons, and limes contain large amounts
of vitamin C, fibre, and phytochemicals such as coumarins, known
to help prevent abnormal blood clots from forming.
The potassium in citrus fruits helps lower blood pressure. Pectin
from grapefruit pulp reduces blood cholesterol levels, Orange
juice, a rich source of folic acid, is particularly effective
in reducing cholesterol.
In one study, test animals fed orange juice had their LDL cholesterol
reduced by 43%. However make sure the juice is freshly squeezed
and unpasteurised and that you are not allergic to orange juice,
as this is a common problem ( buy a good quality juicer and
juice your own the best source of live foods).
7.
Mushrooms
A mainstay in Chinese and Japanese medicine and cuisine, mushrooms
help promote health and longevity. They have an immune-boosting
effect, which helps reduce the risk of cancer and enhances heart
health.
Shiitake
has been found to enhance immune function, ward off infection,
and neutralise cancerous cells.
Reishi
is a variety of mushroom that fights infection and has traditionally
been used to treat heart disease and lower blood pressure and
cholesterol.
Maitake
mushroom lowers blood pressure, enhances the immune function
and may neutralise cancerous cells and help in the control of
diabetes.
8.
Spinach
A powerful source of free-radical fighting antioxidants, spinach
is also rich in many important nutrients and should be included
in your longevity diet. While spinach contains plenty of iron,
it is not a good source since oxalic acid found in spinach binds
to iron, so that less than 5 % of the iron is actually absorbed
by the body.
9.
Cruciferous Vegetables
Bok choy, collard, kale, broccoli, cabbage, cauliflower, mustard
greens, Brussels sprouts, radishes, and turnips contain a type
of flavonoid that activates liver detoxification enzymes.
The crucifers are noteworthy due to a wide array of sulphur-containing
compounds, but also contain anti-cancer and antioxidant vitamins.
They regulate white blood cells and cytokines; white blood cells
are the scavengers of the immune system and cytokines act as
' messengers', coordinating the activities of the immune cells.
Since the sulphur compounds can inhibit thyroid function, they
are best cooked to reduce this tendency. Steamed mustard greens
or kale with onions, garlic, and flaxseed oil ( added after
steaming) is a highly recommended and delicious longevity dish.
10.
Tomatoes
Tomatoes contain lycopene ( the substance that gives the tomato
its deep red colour), which belongs to the family of natural
pigments ( carotenoids) found in plants. According to recent
research, lycopene is a top-flight antioxidant, capable of protecting
the body against many degenerative diseases, including prostate,
cervical, and gastrointestinal cancers.
Men of southern European descent, from regions where tomato
based foods are consumed more frequently ( as a part of the
well-publicised "Mediterranean Diet") have a lower incidence
of prostate cancer than African-American or Asian men who typically,
eat fewer tomato-based items. Even a pre-existing family history
of prostate cancer did not change lycopene's protective effect,
researchers report.
One of the fascinating (and surprising) discoveries is that
tomatoes cooked in a healthy oil rather than fresh tomatoes
produce greater protection. Lycopene from tomato juice is not
easily absorbed, but when cooked with oil( as making a sauce
or pizza),this substantially increases absorption of its nutrients.
In one study , volunteers ate either a mock pizza made of bread,
tomato paste, and corn oil or a pile of fresh tomato slices
without oil. Several hours after the meal, the pizza eaters'
blood levels of lycopene were two and a half times higher than
those of the salad eaters.
Similarly, when the University of California at Los Angeles
researchers put prostate cancer patients on high-fibre diet
that included small amounts of fat and 180ml of tomato-vegetable
juice a day, they detected a "highly significant increase" of
lycopene and other phyto-chemicals in the patients' blood.
11.
Nuts
In recent report, it was revealed that people eating nuts (
peanuts, walnuts,almonds) at least five times per week, lived
on average seven years longer. Nut eaters also benefited by
experiencing a lower incidence of heart attacks.
Nuts are high in fats, but it's the good type of fat, polyunsaturated
and monounsaturated. Some nuts, especially walnuts, are good
sources of alpha-linolenic acid ( an omage-3 EFA) and vitamin
E.
12.
Legumes
Dried peas and beans, such as kidney, lima, soybean, navy, black
and lentils, are loaded with protein and folic acid. Lima beans
are also rich sources of fibre, containing 10 grams per cup.
Legumes are effective at reducing cholesterol levels and help
fight against the development of diabetes, heart attack, and
strokes.
13.
Seafood
Salmon and cold-water fish( such as sardine, herring, or mackerel)
are high in omega-3 fatty acid called EPA ( eicosapentanoic
acid).
Omage-3 oil lowers cholesterol and triglycerides, raised HDL
or good cholesterol, and reduces blood clotting. If salmon is
too expensive for your budget, try tuna-it provides comparable
benefits.
14.
Yoghurt
Most commercially available yoghurt contains sugar, potato starch,
artificial colours and flavours, and few beneficial bacteria.
The best yoghurts are made from fresh, organic, unhomogenised
milk with billions of live friendly bacteria, a minimum of honey,
and perhaps some real fruit( berries).
Research at New England Medical Centre Boston showed that subjects
given friendly bacteria Lactobacillus acidophilus every day
for four weeks had less than half the unfriendly bacteria in
their intestines.
Other studies have also shown acidophilus protects against the
carcinogens contained in fried food. Additionally, some strains
of acidophilus reduce cholesterol levels, control yeast infection
like Candida albicans, alleviate diarrhoea, and help with constipation.
15.
Black and Green Teas
Tea contains high levels of flavonoids, which stop the development
of LDL or 'bad' cholesterol and discourage it from sticking
to the artery walls. Loaded with active phytochemicals called
catechins, lightly processed green tea can help lower blood
cholesterol and reduce the chances of developing cancer.
One study of 552 men, 30 to 69 years of age, found that those
who drank more than 4.7 cups of black tea daily had a 69% less
risk of stroke than the men who drank less than 2.6 cups daily.
16.
Spices
Use with wild abandon, Curry powder, tumeric, garlic, ginger,
cayenne pepper, sage ,thyme, rosemary, and lemon peel are anti-cancer,
immune stimulating , antioxidants, and cholesterol-lowering,
and exhibit a multitude of health enhancing effects
17.
Manuka Honey
New Zealand Manuka honey is a natural anti-biotic and great
to fight off colds and flues
18.
Green Barley Leaves
A natural concentrated source of protein, vitamins, minerals,
amino acids, enzymes and chlorophyll the ultimate fast food.
19.
Blueberries
Anthocyanins, the pigment that gives blueberries their stunning
deep colour, have potent immune-stimulating properties. Because
they are antioxidants, anthocyanins protect capillaries (tiny
blood vessels) from oxidative damage. In doing so, they promote
brisk blood flow through the circulatory channels many immune
cells travel to reach parts of the body that need their help.
Protection against oxidation also helps ensure good circulation
of the lymph, the fluid that carries immune cells through its
own system of channels. Moreover , blueberries are rich in concentrated
tannins, astringent substances also found in tea. According
to Rutgers University research , these tannins prevent E .coli
bacteria from sticking to the cells that line the urinary tract
and causing infection.
Scientist
think that tannin block the growth of the part of the bacteria
that gives the bug their adhesive property. Tannins also contain
compounds called catechins. Several studies conclude that catechins
shield us against some types of cancer. The proof When researchers
at the Jean Mayer USDA Human Nutrition Centre on Ageing at Tufts
University, U.S.A measured the levels of antioxidants in 40
different fruits and vegetables, blueberries came out near the
top.
In fact, a 125 g serving of fresh blueberries supplies enough
antioxidants to almost double the average Australasian daily
intake. The Rutgers research suggests that a daily fistful of
blueberries( or cranberries, their cousin) will go a long way
towards preventing urinary tract infections and promoting overall
good health.
Don't like blueberries? Other berries, including raspberries,
blackberries and strawberries, deliver many of the same cancer-fighting
phytochemicals. Like blueberries, they're loaded with fibre
(all those tiny seeds) and ellagic acid, shown in early studies
to inhibit the development of cancer.
This explain, in part, why Harvard School of Public Health research
involving 1273 people found that strawberry lovers were less
likely to develop cancer than those who rarely ate the fruit.
JUICING
for LONGEVITY
Fresh
fruit and vegetable juices are a concentrated source of energy
and rich in carbohydrates, vitamins and minerals. While raw
vegetable and fruit juices are devoid of fibre and should therefore
not be considered as a substitute for whole food, adding juices
to your longevity diet can stimulate the immune system, reduce
blood pressure, aid in detoxification, and protect the body
from harmful environmental factors.
Juices may also be used to treat food allergies and are the
ideal remedy for individuals suffering from nausea or digestive
problems. Substances found in fruit and vegetables have anti-cancer
properties. These substances, dubbed "anutrients", are found
in cabbage, kale, broccoli, cauliflower, garlic, onions, leeks,
shallots, oranges, apricots, grapefruit, and lemons.
Anutrients act as blocking agents to prevent carcinogens from
reaching or reacting with tissues, creating a barrier between
the carcinogens and the target. Certain nutrients suppress the
development of cancer in a cell already exposed to carcinogens.
These include D-Limonene( an antioxidant found in most citrus
fruit), vitamin A ( found in carotene-rich fruits and vegetables),
and antioxidant nutrients such as beta carotene, vitamin C and
E, and selenium( found in orange and green fruits and vegetables).
Another benefit of juicing is derived from rich supply of enzymes
contained in the fruits and vegetables.
When fruits or vegetables are juiced, their enzymes are released
and immediately go to work when they are consumed. This aids
the body in its constant work of dissolving and eliminating
wastes, as well as speeding delivery of vital nutrients contained
in the juice.
Also, juice fasts can help identify food sensitivities. A hypo-allergenic
(lowered potential for causing a reaction) juice fast of five
or more days will frequently result in either significant improvement
or complete elimination of chronic symptoms caused by detectable
food allergies and sensitivities.
For maintaining optimal health and longevity, I recommend at
last two five-day juice fasts per year, one in the spring and
one in the autumn.
Burton
Goldberg (www.alternativemedicine.com)
The
Importance of Pure Water
While
we could survive for quite a while without food, an individual
deprived of water will die within a few days , losing water
at the rate of 2-3 litres each day. It is found both outside
and inside the cells and is the basis for all bodily fluids:
blood, lymph, saliva, digestive juices, waste removal (urine),
and perspiration.
As the regulator of all physiological functions, water is equated
with life. Comprising 75% of our bodies, water is the main source
of energy transport for every cell of body, conducting electrical
and magnetic energy-literally, the power to live. Skin has many
photosensitive and energy-sensitive nerve endings that receive
and transmit signals.
Water facilitates energising the nerve endings so that they
become more responsive, thus enhancing the skin's vitality.
It also contributes to protecting both skin and mucous membrane
barrier function and acts as an antioxidant by flushing toxins
out through the kidneys. This is the basic way the brain cells
maintain an alkaline environment.
Dehydration contributes to toxic overload, which in turn can
lead to a hyperactive immune system and allergies. In addition,
the sinuses drain better when they are well hydrated and their
mucous membrane is more resistant to infection. And studies
have found that women who drink a greater amount of water each
day are less likely to develop kidney stones.
Tap water, unfortunately, contains a variety of unhealthy contaminants,
including microorganisms, heavy metals, chlorine, fluoride in
many locations, and other impurities. It's recommended that
you have your water tested, to ascertain what level of pollutants
are present.
One solution is to filter your water. There are basically four
types of water purifiers available: filter, reverse osmosis,
distillers, and ultra-violet.
Filters
Filters are the most common, commercially available products.
These units trap, absorb, and segregate pollutants. Some do
so like a sieve, while others employ an electrical charge.
Charcoal filters and ceramic filters may remove some but not
all bacteria. If you purchase one that has a charcoal filter,
make sure you replace the filter regularly ( annually), otherwise
bacteria and pollutants will accumulate and find their way into
the water passing through.
Reverse
Osmosis
With this method, water is separated from pollutants by passing
water molecules through the small pores of a membrane. This
process cannot be used with some water sources, since the petrochemicals
contained in the water will damage the delicate membranes.
Best suited for municipal water sources with low solvent levels,
this is a very good , but slow, purification method.
Distillers
In the distillation process, water is boiled and turned into
steam, This steaming process leaves many pollutants behind,
so that when steam cools and condenses back into liquid, the
water is free from most contaminants.
This is an excellent way to obtain clean water, however it is
a slow process, taking 5-6 hours to produce a small amount of
drinkable water.
Ultraviolet
UV rays can also be employed to purify water, by killing bacteria
and other microorganisms that may be present. However, it is
not able to remove chemical contaminants.
These
statements have not been evaluated by the Food and Drug Administration
in the U.S.A. or the Ministry of Health in New Zealand. This
product is not intended to diagnose, treat, cure or prevent
any disease.
Disclaimer:
This information is intended for educational purposes only.
No information or product described herein should be relied
upon implicitly to diagnose , treat, cure or prevent diseases
. Please make your own conclusion or consult your health profession
