Although aging is a natural part of life, authors of the new book, TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust, confidently assert that this does not mean we cannot do so gracefully, slowly, and free from debilitations. In fact, the authors, Dian and Tom Griesel, claim anyone can become “bio-medically younger” by doing one, major thing – managing their stress.
By managing your stress levels, you help to control three vital hormones which can either help you to enjoy a long, healthy life or work against you; cortisol, insulin, and leptin. Cortisol is released in response to stress and increases blood sugar. Insulin regulates the metabolizing of carbohydrates and fats in the body –when there is too much blood sugar in the body, more insulin is required. Leptin is the hormone which controls energy intake and expenditure and is responsible for appetite and metabolism.
“The stress levels many, if not most of us, live with today create internal tsunamis of cortisol, insulin and leptin. This combination triggers cardiovascular tension, causes arteries to harden and makes us crave more of the sugary foods that are causing the problems in the first place,” says Dian.
Eating sugary (or refined carbohydrate-filled) foods triggers the release of insulin to remove the excess glucose (sugar) from the bloodstream. This can lead to the formation of triglycerides—a form of fat that can raise the risk of heart disease—when limited amounts of glucose are stored in the liver or muscle tissue. Or this can lead to glucose storage which results in increased body fat. Excess glucose in the bloodstream can also damage our arteries and lead to inflammation in the body which results in cardiovascular disease and many other age-related illnesses as well.
In TurboCharged, the Griesels outline ways to both reduce glucose in the diet and manage stress.
“Everyone has time for a time-out,” Dian says. A solid minute, or more if time allows, of deep breathing with your eyes closed in a bathroom stall or a parked car, can help stabilize the over release of aging hormones.”
Sunday, May 1, 2011
News Article: Simple Tips on Keeping your Brain Sharp and Healthy
Many people think that their future brain health is dependent on genes and circumstance, but medical experts emphasize that although this may be true to some extent, we do in fact have a great deal of control over the health of our brains. Medical expert and chairman of the Department of Neurosurgery at Cedars-Sinai Medical Center, Keith L. Black M.D., offers some simple tips on how to keep your brain and mind healthy.
. Keep your brain active. Solving puzzles and keeping your mind busy with brain-stimulating activities you enjoy such as knitting, reading or learning new languages has been shown to reduce memory impairment later in life.
. Eat a healthy, nutrient-rich diet. Whole grains, fruits (particularly berries), vegetables, beans, nuts, seeds, and foods containing omega-3 fatty acids appear to offer a great deal of long-term brain benefits. Vitamin B has also been found to be a key nutrient for increased concentration and memory.
. If it’s good for your heart, it’s good for your brain. The same risk factors that cause heart disease and attacks also cause strokes. Watching your cholesterol, controlling your blood pressure, and exercising will benefit both your heart and brain.
. Avoid sugar spikes. Sugar spikes in the brain are caused by consumption of simple sugars found in junk food carbohydrates. Instead choose sugars that will keep the brain evenly fueled for a longer period like fruits, whole grains, vegetables and high-quality proteins.
. Drink in moderation. Excessive alcohol consumption overtime can shrink brain mass and reduce memory and cognitive functions.
. Quit smoking. Some studies have found links between cigarette smoking and brain cell damage. Smoking is also known to cause lung cancer, a disease which eventually targets the brain.
. Get your rest. Sleep deprivation negatively impacts the brain’s capacity to store and recall memories.
. Relax. If you are stressed, take a break. Meditation, exercise and relaxation can boost brain function and improve memory.
. Wear a helmet while playing sports. Also, know the symptoms of a concussion and see a doctor right away if you think you may have one.
. Know the symptoms of a stroke. No one is “too young” to suffer from a stroke and immediate medical intervention is crucial in reversing or preventing brain damage resulting from strokes.
. Use a headset with your cell phone. Although research is inconclusive as to whether or not cell phone radiation can cause brain tumors, it is wise to be cautious and keep your phone away from your head.
. Keep your brain active. Solving puzzles and keeping your mind busy with brain-stimulating activities you enjoy such as knitting, reading or learning new languages has been shown to reduce memory impairment later in life.
. Eat a healthy, nutrient-rich diet. Whole grains, fruits (particularly berries), vegetables, beans, nuts, seeds, and foods containing omega-3 fatty acids appear to offer a great deal of long-term brain benefits. Vitamin B has also been found to be a key nutrient for increased concentration and memory.
. If it’s good for your heart, it’s good for your brain. The same risk factors that cause heart disease and attacks also cause strokes. Watching your cholesterol, controlling your blood pressure, and exercising will benefit both your heart and brain.
. Avoid sugar spikes. Sugar spikes in the brain are caused by consumption of simple sugars found in junk food carbohydrates. Instead choose sugars that will keep the brain evenly fueled for a longer period like fruits, whole grains, vegetables and high-quality proteins.
. Drink in moderation. Excessive alcohol consumption overtime can shrink brain mass and reduce memory and cognitive functions.
. Quit smoking. Some studies have found links between cigarette smoking and brain cell damage. Smoking is also known to cause lung cancer, a disease which eventually targets the brain.
. Get your rest. Sleep deprivation negatively impacts the brain’s capacity to store and recall memories.
. Relax. If you are stressed, take a break. Meditation, exercise and relaxation can boost brain function and improve memory.
. Wear a helmet while playing sports. Also, know the symptoms of a concussion and see a doctor right away if you think you may have one.
. Know the symptoms of a stroke. No one is “too young” to suffer from a stroke and immediate medical intervention is crucial in reversing or preventing brain damage resulting from strokes.
. Use a headset with your cell phone. Although research is inconclusive as to whether or not cell phone radiation can cause brain tumors, it is wise to be cautious and keep your phone away from your head.
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