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Forever Young Naturally Eating
181. Beating Cravings Visualization
When reaching for a snack bar, imagine your arteries furring up, your skin becoming more sallow and fleshy, your brain finding it harder to make connections. Then picture a shower of tropical rain pounding on your scalp, washing away these pictures. Sense a feeling of vibrancy and cleanliness inside and out.
182. Beating Cravings Affirmations
Repeating motivational phrases helps reset your default. Persevere even if it makes you feel silly. Find a phrase that instills self-confidence and a sense of purpose, such as, “I am in control” or “I love food that’s good for me.” Repeat your phrase on waking and go to sleep with it echoing in your head.
183. When to Supplement
Many people choose to fight the war against aging free radicals by eating foods containing antioxidants, and by taking supplements, which contain larger doses of nutrients and plant compounds than are available from a regular diet. Consult a nutritional therapist to find out which supplements might suit you. If you are pregnant or taking medication, consult your doctor before using any.
184. When to Supplement Supplements vs
food sources Eat a variety of vitamin-rich foods rather than relying totally on vitamin and mineral supplements for cancer protection, suggests the US Department of Health. In some studies, patients taking supplements don’t see the health benefits of those ingesting the same nutrients through food. This may be because of the synergistic reactions that take place when plant ingredients combine, setting up healing processes not yet understood by science.
185. When to Supplement Beware very high doses
Be wary of taking higher doses of antioxidants than recommended. In some cases they can act as pro-oxidants, which can damage the body. One advantage of getting nutrients directly from food sources is that it’s almost impossible to overdose on them.
186. When to Supplement Support the heart
Co-enzyme Q10 keeps all parts of the body working well, and is essential for generating energy and for muscle function and stamina, but it declines in the body and is less easily absorbed after our 20s. An antioxidant, it may help treat heart disease and lower high blood pressure, and seems to have an anticancer action. It is also prescribed to prevent age-related memory loss and boost immunity. Food sources include sardines, peanuts, and spinach, or take 50 mg daily with food (consult your doctor if taking heart or blood-pressure medication).
187. When to Supplement Improve brainpower
The herb Ginkgo biloba has antioxidant properties and by promoting the tone and elasticity of blood vessels boosts circulation to the body’s peripheries, including the brain. This has been linked in studies with modest improvements in memory in people with Alzheimer’s, and with easing depression and anxiety in older people. Take 120 mg daily (consult your doctor if taking blood-thinning or blood-pressure medication, insulin, or antidepressants).
188. When to Supplement Keep joints mobile
The source of the healing power of evening primrose oil is its constituent omega-6 essential fatty acid GLA (gamma-linoleic acid), which the body converts into inflammation-controlling prostaglandins. The body converts dietary fat into GLA less efficiently as we age, making supplements popular. Taking evening primrose oil can lessen joint pain and swelling in rheumatoid arthritis, has the added advantage of keeping skin, hair, and nails looking youthful and may be useful in keeping memory strong by boosting the transmission of nerve impulses. Take 1,000 mg with food up to three times a day.
189. When to Supplement Build bones
Vital for energy production, metabolism, digestion, and bone health, calcium-rich food and supplements reduce risk of bone loss and fracture, lower blood pressure, and keep the heart and blood vessels healthy. Calcium also protects against colon cancer, insomnia, and migraines. Food sources include dairy foods, oily fish (eat the bones), eggs, nuts, sunflower and sesame seeds, dried figs, and green leafy vegetables. Organic food has more calcium. Soak up the sun for 15 minutes daily to generate vitamin D, which is essential for calcium uptake, as is magnesium, available from nuts, whole grains, and yeast extract. To ensure your intake is high enough take 1,000 mg calcium a day to age 50, 1,200 mg if you are over 50.
190. When to Supplement Boost energy
The amino acid L-carnitine, which helps the body make energy, is not available in large amounts in food, although it is found in meat, dairy produce, and spinach. Studies suggest that taking 250–1,000 mg daily can boost energy and endurance levels, help with age-related memory loss and also support the heart.
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