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LifeStyle
Modifications
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Below are advised LifeStyle modifications that have shown to positively
impact OptimalAging
 | Diet
 | Eat whole foods
 | Avoid sugar |
| Include a wide variety of low fat, high fiber, whole, fresh
vegetables, whole grains, legumes, fresh fruits, seeds and nuts. |
| Fiber |
| Water |
| Digestive aides |
| Digestive inhibitors: Zantac, antacids |
| Food allergies: |
| Pathogens |
| Supplements |
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| Exercise
| Value
| Endurance |
| Cardiovascular health |
| Alertness |
| Weight control |
| Cholesterol balance |
| Bone Density |
| Elimination and detoxification |
| Immune enhancement |
| Agility and muscle tone |
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| Types of exercise
| Aerobic-Heart rate should rise to the "training specific
range," or 2/3 - 3/4 of maximum. Maximum is determined by
subtracting age from 220. Exercise for 25 - 30 minutes, four times
per week. |
| Anaerobic-Strengthening exercises with little benefits in
endurance or cardiovascular fitness. Improve speed and
strength. |
| Flexibility-Stretching and yoga improve joint mobility and
decrease liklihood of injury; they are also relaxing |
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| Stress
| Immediate effects similar to caffeine or nicotine
| Tachycardia |
| Platelet aggregation |
| Increase catecholamines |
| Tremors |
| Vasoconstrictions - increased blood pressure |
| Hyperventilation |
| Increased free fatty acids, decreased HDL |
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| Chronic effects
| Heart disease |
| Ulcers |
| Depression |
| Immune suppression |
| Adrenal exhaustion |
| Hypertension |
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| Stress control techniques
| Relaxation response |
| Quieting reflex |
| Visualization |
| Breathing |
| Yoga |
| Laughter |
| Getting rid of guilt |
| Combinations |
| There is no way to peace; peace is the way |
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| Tobacco
| Cancer - lung, oral, bladder, cervical |
| Heart disease |
| COPD-Chronic Obstructive Pulmonary Disease |
| Free radical pathology-one puff produces free radical generation for 8
hours |
| Toxins-57 varieties
| CO-carbon monoxide, decreased oxygen tension |
| Nicotine
| Tachycardia |
| Platelet aggregation |
| Inhibition of prostacycline synthesis |
| Increase catecholamines |
| Tremors |
| Vasoconstrictions - increased blood pressure |
| Increased free fatty acids, decreased HDL |
| Higher levels from smokeless tobacco |
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| $65 billion per year in disease care costs and decreased
productivity |
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| Alcohol
| High caloric source-7 calories/gm of empty calories |
| Hepatic and pancreatic damage |
| CNS depressant-nerve cell damage |
| GI effects |
| Cardiovascular effects |
| Accelerated aging (free radicals) |
| Acetaldehyde production leads to free radicals |
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