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Some health and fitness information

To see a list of all information, please go here.

How to keep yourself in good health and prevent the symptoms of aging

The aging process is a combination of damages exerted by various processes on the structure of whole organs, on the tissue structures, on the structures inside the  cells and on the genetic molecules withine the cells. These injuries add up as one gets older.

The injuries are caused by specific processes and agents like: Oxidative chemicals and free radicals, the ultraviolet beams of the sun, mechanical injuries, mental stress, lack of some nutrients and too much of other nutrienst, unnatural nutrients, lack of slep and rest and lack of regular training.

Another aging process is the gradual cutting off of parts of the telomere chains at the ends of the cromosomes when the cells divide and proliferate. The telomere chains are necessary for cell division and proliferation, and when they get very short, the cells do not divide any more. But the body has means to repair the telomere chains again, for example the enzyme telomerase. The above mentioned damaging processes also make this repair process less effective.

The factors effecting aging, also are the source of other ailments, like cancer and  coronary heart disease. Many diseases and much of the  aging process can be prevented with the right lifestyle measures, and the injuries can also be reversed to a great extend.

You may now ask yourself: How can I best keep myself young and healthy? Here are some iformation that may help you to maintain or regain good health and youthful body properties. There is no single revolutionary means to stay young and  healthy, but to apply a combination of some well known and some innovative techiques, may help you a long way.

a. Eat enough, but do not over-eat

You should eat enough, but not over-eat. It is very important to eat a breakfast of full value each day, and 4-5 meals a day is ideal. It is better to eat 5 small meals each day than 3 great meals.

In this way you will have a stable mix of nutrients in your blood stream to nourish your cells, but not so great amounts of any nutrient that your physiology is over-flown by unneccessary amounts of nutrients.

b. Cater for the right balance of food types in your diet

In your daily diet you should get something from each of the following groups. Do not eat great amount of food from one group and nearly nothing from the other. Try to balance equally the amount of food from each group.

1. Carbohydrate rich food: Whole grain cereals, whole grain bread, peas, potatoes and beans.

2. Food containing vitamins, minerals, fibres and glyconutrients: Vegetables and fruit

3. Proteine rich food: Fish, mushroms, fouls  and seafood. Just a moderate amount of red meat. Too much red meat can cause serious disease, but a moderate amount is healthy.

4. Foods containing both proteins and fat: Almonds, cashew, pecan, hickory nuts, hazel nuts, pistachio, walnuts, sunflower seeds, other nuts and fatty seeds

c. Eat clean un-processed food

Your food should bee raw, only gently cooked or gently fried. When cooking food, you should not cook out its content so that the vitamins and minerals are washed away.

You should make your food from natural unprocessed food. Do not buy ready made food, because such food nearly allways has gone throug processing that has destroyed the nutrients in the food and aften contain trans-fat that is very dangerous to your health. They also often contain unhealthy conservatives.

d. Cater for the right balance of proteins, carbohydrates and fat in your diet

No type of nutrient should abound, and no type should nearly lack in your diet. You should each day eat food containing both, proteins, carbohydrates and fat, and you should get vitamins, minerals, glyconutrients and fibre.  By balancing your diet as depicted above, you will get the right balance of nutrients.

e. Consume the right amounts and kinds of fat

By combining food as described above, you will easily get the right fat balance in your diet, but here are some more specific information about fat balance:

You should not add much extra fat to your meals, since a well balanced diet allready contain most of the fat you need.

You should consume most mono-unsaturated fat. You also needs some poly-usaturated fat of the types omega-3, and omega 6, but not too much of omega-6. The consumption of saturated fat should be very little.

Mono-unsaturated fat - This fat type is found  in olives, canola, rape, almonds, peanuts, cashew, pecan, hickory nuts, hazel nuts, pistachio, macadamia, filbert, avocado and oils form these sources.

Omega-3-poly-unsaturated fat - This is found in fat fish, fish oil, seafood, other marine oils, flaxseeds, flaxseed oil, perilla and perilla oil.

Omega-6-poly-unsaturated - This is found in sunflower, safflower, grape seed, cotton seed, soy, walnut, corn, sesame, wheat germ and oils from these sources.

Saturated fat - This type of fat can be consumed in small amounts, but great amounts are dangerous. You find this fat types in milk, butter, cheese and red meat.

Cholesterole - The cholesterole level in the body depends upon the combined amount of consumed cholesterole itself and saturated fat. To keep the cholesterole level right, you should not consume too much saturated fat, and not very much of food containing cholesterole, like eggs and spawn. But a small amount of  cholesterole is necessary and healthy.

Trans-fat - This type of fat should ideally not be a part of the diet at all.  Margarine, cookies, snacks and often also bread contain this type of fat. It is therefore important to reduce the consume of margarine, cookies, snacks, and to check the composition of the bread you consume.

Conjugated linoleic acid - This is perhaps the only trans fat acid that is good for your health in a small amuont. It is found in natural milk fat, and you can buy dietary supplements of this substance. A small amount of this substance may help keep your skin healthy and may help you to reduce weight.

f. Consume the right amounts and kinds of carbohydrates

You should not add much extra sugar to your meals, since a well balanced diet allready contain most of the sugar and other carbohydrates you need.

You should consume carbohydrates that are absorbed slowly from the intestines, so that your blood sugar levels do not make great swings during the day. Such carbohydrate sources are said to have a law glycemic index. Such sources are Whole grain cereals, whole grain bread, peas, beans and potatoes.

The sugar in fruit is absorbed somewhat faster, but still slowly compared to pure sugar added to food or snacks. Some fruit should be eaten daily. If you need some sugar that is absorbed relatively fast, for example in connection with sport activities, fruit is ideal.

Do not consume much sweet snacks, cakes, deserts and beverages. A great consume of these is very unhealthy, and dispose for diseases like: Diabetes, obesity and heart disease.

Diabetes type 2 is a growing problem by young persons because of an enormous consume of sweet beverages and snacks by young persons. This disease has  traditionally been an old mans's disease.

g. Get enoug glyconutrients

Glyconutrients (or gluconutrients ) are special sugar types ( saccarides ) essential for the inner function of all body cells and for the communication and cooperation between nearby cells. In the body glyconutrients are combined with fat and proteins at the surface of the cells. One easily get in short of these nutrients.

6 essential gluconutrients that often isshortness of in the diet are: Mannose, xylose, fucose, N-acetylglucosamine, N-acetylgalactosamine, N-acetylneuraminic acid.

By including many types of fruit and vegetables in your diet, you will get a supply of glyconutrients. It may also be useful to consume extra gyconutrients as a supplement.

h. Get some regular training of your muscles

The muscles in your body determine to a great extend your bodily shape. Therefore you should do som muscular training at least every third day, like weight lifting or training with equipment that give the same effect as weight lifting.

A couple of dumbells with adjustable weight  is a cheap and practical weight training equipment.

i. Get some regular condition training

You should also do some condition training at least each third day, since such form of training will strengthen your internal organs and your ability to work. You get condition training from activities like jogging, swimming, skiing, rowing and ball games.

j. Get enough rest and stress reduction

You should cater for enough and good quality rest and stress-reduction each day. Daily meditation is a method of achieving this. Natural relaxing agents or spesific tools for meditation or relaxation may also be useful.

k. Get enough sleep

The importance of enough and good quality sleep is often over-looked. A person needs 6-8 hours sleep each 24 hours period. If you go to bed before 11 o'clock in the evening you will get the best sleep.

Going to sleep too late, and night eating have shown to be factors causing over-weight.

l. Supplements of vitamins, minerals and anti-oxydants

It is often difficult to find food in the stores that are wholly valuable regarding the anmounts of vitamins, minerals, gluconutrients and anti-oxydants, because of modern methods of agriculture.

Therefore some supplements of  vitamins, minerals, lecitin, gyconutrients, anti-oxydants and some essential fatty acids are useful.  Also some persons need an extra supplement because they suffer form specific conditions or performs high performance sport that exhausts the body. 

The amount a person needs of nutritional supplements, differs very much according to a person`s health condition, work load and exposure to environmental impact. A person having a weak digestion, doing high performance sport or being exposed to stressing factors from the environment, may need more than a person in an ordinary situation.

m. Use of stimulants and tranquillants

Alcohol and coffeine are healthy in very moderate amounts. In greater amounts, alcohol can destroy your health.

Ideally you should enjoy wine bear, tea or coffee, but keep your consume at a moderate level.

Smoking is dangerous for your health in any amount. Even a very moderate smoking habit exert distinct damages.

n. Enjoy the sunshine but protect yous skin for excessive exposure

Some sun exposure is healthy for your skin and body. Excessive sun exposure is dangerous and speed up the aging process. When you are outside for longer periods, you should therefore protect your skin with some kind of sun-shield.

o. Sex is good for your health

Research has shown that regular sexual activities help to keep a person healthy and to slow down the aging process. Regular orgasms especially seem to be a healthy occurance.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is nutritional in nature and should not be construed as medical advice. This notice is required by the Federal Food, Drug and Cosmetic Act.