Eat foods as close to their natural state as possible. There are over 2,800 FDA-approved additives with another 10,000 additives being "incidental" to the agriculture and food processing industry.1
Eat a wide variety of foods. Individuals who eat a varied diet have a better nutrient intake than those whose diet remains staid.2
Balance the diet. The diet should be balanced with the correct ratio of protein to fats to carbohydrates. Daily calories should be comprised of about 20% protein, 20% fat, and 60% carbohydrate, preferably complex carbohydrate.
Eat fish on a consistent basis. Individuals who eat at least two ounces of per week cut their heart disease risk in half.3
Increase fiber consumption. Fiber is nature's broom that cleans out the intestines and keeps toxic substances from being absorbed. Fiber is found only in plant food; so maximize intake of fresh vegetables, fruit, legumes and whole grains.
Drink 6 to 8 glasses of pure water daily.
Studies show an increase in water intake can actually reduce fat deposits. Water also helps to prevent sagging skin because cell are buoyed by water, which plumps the skin and leaves it clear, healthy and resilient.4
Exercise. The body evolved, and is designed, to be active rather than sedentary. Scientist have shown that diseases may be caused by the disuse of the body.6 Regular exercise lowers blood pressure, fats in the blood and pulse rate while improving blood glucose, alertness, self-image, absorption of nutrients, and life span.7 Aerobic exercise - jogging, walking, dancing, tennis, bike riding, swimming - can bring about a large increase in the muscles' oxidative capacity and is a key to good health.8
Maintain ideal body fat composition as body weight, per se, has no bearing on health.9 Ideal body fat percentage for men 50 years and over should fall between 20% and 25%. For women 50 years and over, body fat should fall between 27% and 31%.
The mind is a potent determinant of the quality and quantity of a life. Social networking, and the extent of an individuals friends and relationships, is a major predictor of life span.10
Attitude will influence whether exercise will be enjoyable or grueling and will determine if you are amenable to making diet and behavioral modifications. Practice relaxation techniques. Internalized stress can
precipitate heart attacks as well as depress the immune system.11 In a study of over 2,000 individuals, depression doubled the risk for cancer.12* (Consult Factor Six: Sommaserene for additional information on relieving stress)
- Long, P, et al., Nutrition: An Inquiry into the Issues, p. 389, 1983 105.
- Randell, E, et al., J. American Dietetic Assoc., vol 85, p. 830, July 1985
- Kromhout, D, et al., New England J. of Med., vol 312, p. 1205, May 9, 1985
- Robertson, DS, The Snowbird Diet, Warner Books, 1988
- Balch, JF, Prescription for Nutritioal Healing, p. 30, 1990
- Bortz, WM, J. of the AMA, vol 248, no 10, p. 1203, Sep 10, 1982
- Taylor, CB, et al., Public Health Reports, vol 100, no 2 p. 195, March 1986
- Fahim, M, et al., Federation Proceedings, vol 35, no 3, p. 361, March 1, 1976
- William, E, et al., Biomarkers, Simon & Schuster, NY, NY, p. 53-58, 1992
- Welin, L, et al., Lancet, p. 915, April 20, 1985
- Henkins, J, Annals of Internal Medicine, vol 99, p. 227, 1983
- Shamberger, RJ, et al., Trace Substances and Environmental Health, vol 9, p. 15, 1975