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Doctor’s Senior Exercise & Health NewsletterJune 1, 2003 Issue Vol. 3 No. 6
In This Newsletter Introduction*** The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it. Website: http://www.doctorsexercise.com How to subscribe: Click Newsletter on left menu at website for more info and to subscribe or browse directly to: http://www.pairlist.net/mailman/listinfo/dsenews E-Mail address: newsletter@doctorsexercise.com Healthfully Yours*** Homing In On…HomocysteineHomocysteine is an amino acid that can possibly play an enormous role in our risk for heart disease and stroke. It is also associated with the formation and increase of plaque deposits in the artery walls. This can cause blood to clot. It can also reduce the flexibility of the blood vessels preventing them from widening and thus reducing the normal flow of blood. Our genetic makeup and environmental factors play a major role in the production of homocysteine in our blood. Decreasing high levels of homocysteine can be accomplished by eating the foods that are high in folic acid (Folate). Proper nutrition may not be enough due to the fact that as we age, the body’s ability to absorb the nutrients becomes somewhat lessened. It is therefore incumbent upon us to add the supplementation of folic acid on a daily basis. 400 mcg. is recommended on a daily basis. In addition to folic acid, vitaminB-12 and vitamin B-6 should also be added to your daily supplementation for the prevention of homocysteine buildup. Vitamin B-12 and vitamin B-6 can also have a positive affect in pregnant women by safeguarding against birth defects, particularly Spina Bifida. Supplementation is discussed further in “Health Hints”. Foods high in folate are vegetables, tomatoes and grain products. Although not proven, researchers feel that by reducing high levels of homocysteine, heart disease and stroke can be significantly reduced. So why wait for more research when you can start preventive measures now. Eliminating high levels of homocysteine in the blood can set you on the right path to increasing your longevity. Other than the reduction of homocysteine in the blood, folic acid (folates) plays an important role in many of the bodily functions. Folates support the immune system and the nervous system. It is needed in maintaining healthy nerve tissue and in the functioning of cells. It is used in the treatment of senility, coronary artery disease, and peripheral vascular and brain vascular disease. Can also aid in the prevention of certain anemias. The goal of attaining age 100 or beyond has become quite commonplace in this day and age. We have come a long way for increasing life expectancy during the last 90 years. This was accomplished by medical breakthroughs and higher standards of hygiene. Life expectancy has nearly doubled from the age of 48 to the present 77 years. Attaining age 100 is no longer far-fetched. Centurians are the countries fastest growing age group. The campaign against smoking has played an enormous part because smoking is a no-no, as it tends to increase homocysteine levels in the blood. Riboflavin, another of the B vitamins is also important to add to your goal of reducing the homocysteine level in the blood. The B vitamins mentioned, need not be taken individually. A suggestion is to take a complete B-complex, thereby touching all bases. However, whatever supplement is taken, you need to ascertain that the desired goal of 400 mcg. of B-12 is reached. Do not rely on vitamin supplements alone. As the word supplement indicates, it is an added measure to insure all that is needed. Nutrition is still the mainstay in maintaining a healthy lifestyle. Eating the proper foods that are high in folates is still the most important aspect of reducing high levels of homocysteine in the blood. Many foods can be found that are best to get your needed folates. These will be discussed in the health hints below. Health Hints*** Sources of folate are mainly found in dark green leafy vegetables, such as broccoli, spinach and romaine. Also found in oranges, rice, beans and brewers yeast. Another source would be liver and organ meat. RIBOFLAVIN (B-2): Necessary for maintaining the upkeep of the body’s energy level. SOURCE: Green leafy vegetables, fruits and dairy products, such as milk, cheese and yogurt. Also found in breads and liver. VITAMIN B-6: Needed for the breakdown of protein. Needed for maintaining the muscle tissue. Also needed in the building of muscle tissue. SOURCE: Vegetables, whole grains, bananas, fish and poultry. Also in beef and pork. VITAMIN B-12: Necessary in the functioning of cells and maintaining healthy nerve tissue. SOURCE: Shellfish, fish and poultry. Also in eggs meats and meat products. Please NOTE: The above foods are a guideline. Although good sources of the needed nutrients, many should be used sparingly. Foods, such as liver, pork, red meats, shrimp, eggs and dairy products are in this category because of their high fat and cholesterol content. As we get older, we tend to eat approximately 1200 to 1600 calories daily. This is lower than the 2200 or more calories we have been eating. Because of this, it is extremely important that we make the most of what we eat. Eating the right foods will determine the amount of essential nutrients that will be absorbed by the body. Because of the above caveat, it is incumbent that we use a common sense approach to our diets. We need to add to our diets the foods that will aid in lowering the blood levels of homcysteine, yet being careful of increasing our levels of fats and cholesterol. Increase the amounts of fruits and vegetables and decrease the amounts of meats and dairy products that are high in saturated fats. Doc Cane Copyright, Disclaimer, and Trademark information Copyrightã 1997-2003 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author. ************* You may circulate copies of the Doctor’s Senior Exercise & Newsletter by Manually forwarding it, providing you forward the issue in it’s entirety, no fee is involved, and you may forward no more than three issues to any one individual. You may not attach advertising or otherwise modify the text of the newsletter. |
