A Family Fitness Guide

Cardiovascular Disease

Cardiovascular Disease (CVD), also known simply as heart disease, is a broad term used to describe disease of the vascular (blood vessel) system. CVD includes diseases such as congestive heart failure, mistral valve prolapse, enervated blood lipids (fats) such as cholesterol and triglycerides. CVD is regenerative and is the biggest killer of both men and women in Westernized society. it is caused by many factors including genetic, poor lifestyle habits, and uncontrolled stress. much research has been reported on this major killer, and the experts agreed that heart disease may be avoided by change in lifestyle. This is especially important early in life if there is a genetic tendency toward CVD.

We cannot change our ancestors, but we can change what we do and don’t do every single day to minimize the risk factors we have inherited. Anyone with heart disease in the family, especially if it was diagnosed at an early age, should report this to his or her health care professionals for appropriate medical testing and follow-up examinations on a regular basis.

the biggest contributor to CVD today is antherosclerosis, the narrowing of arteries cost but I didn’t buildup of plaque. The result of the narrowing is that the heart and other organs at deprived of blood, which carries oxygen and nutrients to tissues for normal functioning. If the blood flowed in restricted enough that the heart tissues is deprived of oxygen, the resulting pain is called angina. Angina is a discomfort or pressure felt in the chest or throat and is the symptom of CVD.

Any chest pain should be reported to of the physician immediately. You don’t get a second chance into your heart stops beating

In addition to testing your blood pressure, there are several other tests commonly performed that indicate your risk of CVD. they are Tortal Cholesterol, High Density Lipoprotein Cholesterol (HDL), Low-Density Lipoprotein Cholesterol (LDL), and Triglycerides. What are these things? Cholesterol is a waxy, oily substance made in the body for the maintenance of body cell. The body produces, utilizes, store and discards cholesterol based on many factors. When your body doesn’t eliminate enough cholesterol, it builds up in your bloodstream and contribute to atherosclerosis. LDL is the type of cholesterol that deposits the plaque that can build up in the arterial walls. HDL is the good cholesterol that takes the fatty deposits from the arterial walls and removes them from the bloodstream. Triglycerides refer to the fat transport mechanism found in the body. Triglycerides in the bloodstream are affected by the foods we eat and by exercise. Poor lifestyle choices can result in excess triglycerides, which contribute to the manufacture of cholesterol.

CVD can be controlled through regular checkups and a healthy lifestyle. Of course, checkups aren’t fun and changing your lifestyle is difficult. But when considering the alternative-heart surgery, transplantation, or death-that “ounce of prevention” doesn’t look too bad.

Lifestyle Suggestions

• Get regular medical checkups which include blood cholesterol (Total, HDL and LDL) and triglycerides test and any other tests recommended by your doctor.
• Know your family history and report this history to your healthcare professional.
• Eat cold-water fish such as salmon for healthier arteries.
• Limit the amounts of refined foods, junk foods, high-sugar and high-fat foods, including fried food - they can boost the wrong types of cholesterol and triglycerides.
• Substitute monounsaturated fat subject olive oil, avocado oil, or canola oil in place of margarine, butter, or lard.
• Do not smoke! smoking harms circulation.

Daily Supplementation Plan

• Vitamin B complex: 25-50 mg, use natural and/or phosphorylated B complex.
• Vitamin C with bioflavonoids: 500 - 2000 mg, product should contain equal amounts of vitamin C and mixed bioflavonoids.
• Vitamin E: 400-800 IU
• selenium: 100-1200 mcg
• Calcium: 800-1200 mg,synergistic with magnesium 400-700 mg
• Hawthorn: 5-50 mg, begin with 5 mg per day, raising amount to 10-50 mg over 30 days.
• Co-Q10: 90-300 mg, antioxidant; improve cellular energy.
• L-carnitine: 500-1500 mg, for muscle contraction and energy production
• Omega-3 fatty acids: fish oil 2-3 g; flaxseed oil one tablespoon, one that’s are a good source of alphs-linolenic acid and another good omega-3.

Acne

Acne is a skin condition with reddened, painful lesions that are usually found on the face, neck, upper chest, and back. The lesions may contain inflamed pustules (known as pimples), cysts, or infected whitehead and blackheads. There are three main types of acne know by the medical terms Acne Vulgari, Acne Conglobata, and Acne Rosacea.

Vugaris is the most typical form of acne and is characterized by an increase of blackheads, whiteheads, and red inflammation around the skin’s pores. Conglobata differs from vulgaris is that it is a more sever form of acne characterized by sore, painful cysts. Individuals most frequently affected by these two types of acne include teenagers, young adults, and those individuals experiencing hormonal changes or imbalances. Overactive oil glands stimulated by androgenic hormones, along with a thin layer of fibrous material (keractin) that blocks pore openings, create the conditions of pimples or cysts. The second process in acne involves bacteria in the pore area that breaks down the oily, waxy substance (sebum) in the pore, forming waste products that irritate and inflame the surrounding tissues. In the case of conglobata, blockage occurs deeper in the pore, resulting in cysts.

Acne rosacea, however, is most common with middle-aged and older individuals and is characterized by a red rash with small pimples. Rosacea is typically found on the face, especially the nose and cheeks. This form of acne is most commonly associated with individuals who have one of the following: intestinal disorders, exposure to toxic or harmful chemicals, excess alcohol consumption, vitamin B deficiencies, low stomach-acid production or the early symptoms of menopause.

Other factors that have been observed to increase the prevalence of acne condition include stress, food allergies, and poor dietary choices (especially high intake of saturated fat and hydrogenated fat, along with a diet high in refined carbohydrates).

Lifestyle Suggestions

• Begin a program of good cleansing and exfoliating, using skin care products especially designed for your skin type, to remove excess bacteria and oils and to help keratin from blocking the pore openings. Avoid picking at pimples
• Check with a healthcare practitioner who specializes in skin care to check for food allergies (especially dairy, chocolate, wheat, etc.) that may cause or aggravate acne eruption. Avoiding problematic foods or supplementing with a digestive enzyme product can often reduce breakouts. Also check for hormonal imbalances that can contribute to acne.
• Most fat calories should come from monounsatrurated fats (olive oil, canola oil , high-oleic safflower oil, and almond oil) and omega-3 fats (fish oil, flaxseed oil, soybeans and walnuts).
• Drink plenty of filtered/purified water: one-half of your body’s weight in ounces per day.
• Avoid food high in sugar as well as refined food products.
• If needed, use a good digestive enzyme product. Use at every meal as directed on the product label.

Many helpful over-the-counter (OTC) products for acne are available and can be used along with supplements. Products containing benzoyl peroxide decrease bacteria, keep pores open, and dry up excess oils, but may make skin too dry, with redness and scaling. Cream with vitamin A, aloe, and/or vitamin E support healing and protect skin, but do very little to unclog pores or decrease bacteria. With any OTC product, remember your skin is already stressed, and watch for sensitivity to ingredients.

Other helpful products are available only by prescription. Retin-A works by thinning the out or layer of skin, but can cause excess drying of skin, redness and sensitivity to sun. Antibiotics can significantly reduce bacterial growth, but may cause allergic reactions or disruption of normal intestinal flora, causing additional complication such as colitis, yeast infections or diarrhea.

Corticosteroids reduced severe inflammation in cystic-type acne, but injections are painful, and steroids can cause liver and heart problem. Accutane is very effective for the most severe forms of acne. It shrinks oil glands and inhibit oil blockages, but can cause liver problems, nosebleed, dry eyes, birth defect, arthritis symptoms, and cracking at corners of mouth.

Daily Supplementation Plan

• Vitamin B complex: take as directed on label,use natural and/or phosphorylated B complex containing 100% of the RDI.
• Vitamin C with bioflavonoids: 500 - 1000 mg, product should contain equal amounts of vitamin C and mixed bioflavonoids.
• Vitamin E: 200 — 800 IU, product should include d-alpha tocopherol or natural-E complex, not dl-alpha tocopherol.
• Natural beta-carotene or multi-carotene: 25,000-50,000 IU, especially recommended for those who cannot take more than 5000 IU vitamin A.
• Digestive enzyme: take as directed on label, product should include the enzyme lipase. If no stomach acid is suspected, you should also contain betaine or HCL.

Asthma

Three out of ten customers that come to our cleaner (run by my husband) are sick, even our employee!  Each one will tell you that it is much worse this year.  I seem to hear this phrase every year. Everywhere I turn, I see some one doing this

Diabetes

The pancreas is an organ that produces insulin, a hormone which helps move the glucose from food out of your bloodstream and into your cells.  Diabetes Mellitus is a disease in which blood glucose levels are elevated due to the lack of insulin from a malfunctioning pancreas.  It is a major cause of blindness, nerve damage, and circulatory system damage which can lead to heart disease and limb amputation.  Diabetes is a serious disease, and anyone with diabetes should do everything possible to insure a good quality of life.  Diabetes must be treated by a health care professional.  When diabetes is left untreated or the treatment regimen is followed half-heartedly, the result can be coma and death.
There are three type of diabetes:

1. Insulin-Dependent Diabetes Mellitus (IDDM) has been known as Type I Diabetes and Juvenile-Onset Diabetes.  In this form of the disease, the pancreas does not produce insulin.  While there is a genetic component to the occurrence of IDDM, scientists believe that a virus or an autoimmune response of the body causes the destruction of the pancreas.  Some symptoms of Type I Diabetes ware excessive hunger, thirst, frequent urination, weight loss, and dehydration.  The typical treatment for IDDM is insulin injections and must be maintain for life.
2. Non-insulin-Dependent Diabetes Mellitus (NIDDM) has been known as Type II Diabetes and Adult-Onset Diabetes.  This is the most common form of diabetes in the Western world, affecting about 85% of all diagnosed diabetics.  Therein lies the problem:  While there are an estimated 18,000,000 diabetics in the United States, only half of them know it.  How is this possible?  Because of the slow progression of the disease and its relation to lifestyle.  While there is a genetic component, diabetes is primarily related to poor nutrition, sedentary living, and obesity.  The disease evolves first as insulin resistance and may gestate at this stage for years before the pancreas begins to fails, leading to the typical symptoms associated with diabetes mentioned earlier.  Depending on the progression of the disease, NIDDM may be controlled by a change in lifestyle.  However, without an increase in exercise and modification of eating habits and body weight, first oral agents and then insulin may be necessary to keep blood sugar under control.
3. Gestational Diabetes is a temporary condition that can affect some women during pregnancy.  It should be monitored throughout the pregnancy for the safety of the woman and the baby.  It’s important that any pregnant woman inform her health care professional if she has a family history of diabetes as well as any of the symptoms mentioned earlier.

All diabetes must be monitored by a health care professional on a regular basis and should also report any unusual symptoms to that professional when they occur.

Lifestyle Suggestion:

• Become aware of your personal family history and report this to your health care professional, because diabetes runs in some families.
• Have regular medical checkups that include blood sugar and food-allergy testing.  Food allergies can promote glucose imbalances.
• Eat small, frequent meals, and do not allow yourself to get hungry.  Learn to graze and not gorge.
• Exercise regularly.  Exercise helps to control weight and blood sugar.
• Take a fiber supplement daily can help regulate blood sugar levels.
• Limit the amounts of sugar, alcohol, and caffeine in the diet.

Daily Supplementation Plan:

• Vitamin B complex: 25-50 mg.  Use natural B complex with 25 mg of each of the primary B vitamins: Thiamin, Riboflavin, Niacin, Vitamin B6, and Pantothenic Acid.
• Calcium and Magnesium: 1,000 - 1,500 mg: keep a 2:1 or 3:1 ratio of calcium to magnesium. If loose stools occur, reduce magnesium until problem stabilizes.
• Chromium: 200-400 mcg: helps with glucose metabolism.
• Vanadium: 20-50 mcg: helps with glucose metabolism.
• Omega-3 fatty acids, either fish oil 2-3 gram or Flaxseed oil 1 tablespoon.
• Bilberry: 80-240 mg: protect eyes and blood vessels. Vision Health with Lutein for superior vision protection.

Why should you drink filtered or better yet, purified water？

We all know water is essential to live. But most of us are not aware of the crucial role water plays in virtually every organ and function of our bodies. Water does more than sustain live. Good water can actually improve our health, our fitness, and even our appearance. On the other hand, water with contaminants, chlorine or chloramines may slowly affect us.
Water is good for you only if it’s good water. But what is good water?
It has to be clear, clean, odor less, contaminant free, bacteria and virus free, there should be trace of beneficial minerals such as calcium, magnesium, and fluoride.

Potable water has become a major concern for many people today. The National Resources Defense Council (NRDC) maintains that the number of Americans exposed to water contaminant above EPA standard is growing.

Do you know what is in your tap water before it is in you?

We often take the purity of our tap water for granted – and we shouldn’t. There are endless reports of contaminants in our tap water. Aging pipes can break, leach contaminants into the water they carry and breed bacteria – all potential prescription for illness. Old-fashion water treatment -built to filter out particles in the water and kill some parasites and bacteria, generally fails to remove 21st century contaminants like pesticides, industrial chemicals and arsenic.
To disinfect, chlorine is added to our water supply at the water processing plant. Chlorine is a poisonous greenish-yellow non-metallic gas used to prevents algae growth and kills bacteria in water. (Simply, it’s a form of bleach, think of Clorox in the laundry room or the bathroom for disinfection) In many cities, ammonia is also added to the process which is called Chloramine, to stabilize the chlorine so it won’t vaporize over time. Here are a few quotes from our city (San Francisco) water department pamphlet: “Unlike chlorine, chloramines cannot be removed from water by boiling or by letting an open container of water stand to dissipate chlorine gas… It can be removed by specific treatment methods.”; “Chloraminated water can harm fish and amphibians, such as turtles and frogs, as chloramine passes through their gills and directly enters the bloodstream…but it’s safe for people and animals to drink…”
Huh? I have to scratch my head when reading this. Water does eventually enter our blood stream too, how does that make it safe, just because we breathe through our lungs? It won’t kill us right away, but will slowly if accumulated over a long period of time, like 10, 20, or 30 years? Chlorination is necessary to kill bacteria in our tap water, but should be removed before it’s coming into our bodies. Chlorinated water destroy much of the intestinal flora, the friendly bacteria that help in the digestion of food and which protect the body from harmful pathogens. these bacteria are also responsible for the manufacture of several important vitamins like vitamin B12 and vitamin K. It is not uncommon for chronic digestive disorders as well as chronic skin condition like acne, psoriasis, seborrhea and eczema to clear up or be significantly improved by switching to unchlorinated drinking water and supplementing the diet with lactobacillus acidophilus and bifidus. Chlorinated water can destroy polyunsaturated fatty acids and vitamin E in the body while generating toxins capable of free radical damage (oxidation). Consuming chlorinated water has been accounted for a greater incidence of bladder, breast and bowel cancer as well as malignant melanoma.

Beside chlorine or chloramines, tap water may or most likely contain:

• Lead from soldered pipes. Lead can result in anemia, low birth weight in children, increase blood pressure in adults
• Microbiological growth inside pipeline or tank
• Particulates from corrosion and rusting inside pipes or holding tanks
• Pesticides from leeching industrial runoff
• Mercury, which may cause kidney damage
• Radon from land decade can increase the risk of stomach cancer
• MTBE (Methyl Tertiary Butyl Ether), a cancer causing chemical
• Bacteria and viruses

EPA estimates that 2-10% of bladder cancer may be from contaminated drinking water. The use of at source water purification devices is strongly recommended to protect you and your family’s health.

Constipation

This used to be my problem when I didn’t like drinking water and eating a lot of fruits. Constipation is a condition in which bowel movements are either infrequent or difficult. The inability to evacuate the bowel can result in headaches, fatigue, depression, and abdominal pains as well as improper absorption of nutrients in the body. It might even be the cause of bad breath and skin acne. It’s believed that constipation has become more common because of poor dietary habits. The two primary causes of constipation are insufficient water intake and insufficient fiber in the diet. In addition, stress and several intestinal disorders, including Crohn’s disease, contribute to this condition.

The millions of dollars spent on laxatives every year may actually be making the situation worse. the frequent use of laxatives may not only aggravate constipation by causing abnormal stimulation of the intestines, but also can result in dependency on laxatives. Anyone experiencing constipation on a regular basis should pay attention to lifestyle change to improve the digestive-system health.

Lifestyle Sugguestions

• Drink lots of filtered/purified water. General rule, again, is to drink one-half of you body’s weight in ounce per day.
• Eat 5-8 servings of fruits and vegetables daily. They contain fiber and water, the two substances the body needs most.
• Eat broiled or baked lean meats, poultry, and fish. Avoid fried foods.
• Eat low- or non-fat dairy products.
• Choose foods and oils containing Omega-3 fatty acids such as salmon and tuna, olive oil, canola oil, and high-oleic safflower oil to help lubricate your digestive system.
• Eat more raisins, prunes, and whole apples.
• Exercise regularly. Some people find exercise alone cures constipation.
• Start a stress-reduction program.

Daily Supplementation Plan

• Vitamin C with bioflavonoids: 500 - 1,500 mg. Increase amount until constipation ceases. If loose stools occur, reduce until problem stabilizes.
• Fiber 25-40 grams from all sources. If needed, take extra fiber to aid digestion. Most persons need 5-15 grams per day form supplementation in addition to dietary intake.
• Vitamin B complex, as directed on label. Natural and/or phosphorylated B complex containing 100% of the RDI.
• Calcium 1,000-1,200 mg that is synergistic with magnesium.

Colds and Flu

The common cold or upper respiratory tract infection is the cause of many sick days-and why not?  Who can work at optimal levels when plagued by congestion, fever, fatigue, runny nose, cough, headache, and a sleepless night?  A cold is caused by a virus; the reason we seem to catch colds regularly is not that our immune systems are defective, it’s that there are over 200 varieties of viruses that cause colds.  Influenza, also known as the flu, has many of the same symptoms but they’re more severe.  The flu can affect more parts of the body and can lead to pneumonia, croup, myocarditis (inflammation of the heart), or even encephalitis (inflammation of the brain).  It is estimated that in a given year, over half of the population will catch a cold, and about 40% will get the flu.

While inconvenient, colds require the attention of a health care professional in only a few cases.  For example, someone with mitral valve prolapse, commonly known as a heart murmur, should seek medical attention.  Also, if you seem to be too susceptible to colds, you should get a physical to see if there are any compromises t your immune system.

Many health care professional believe that the best way to treat a cold or the flu is not to get it in the first place - but if you do get it, be sure your immune system is in optimal condition to fight it off as quickly as possible.  Living a health lifestyle puts the odds in your favor.

Lifestyle Suggestions

• Eat plenty of fresh fruits and vegetables, lean meats, poultry, fish and whole grains
• Limit the amounts of sugar, caffeine, and alcohol in your diet.  These substances can impair you immune system.
• Drink plenty of purified water daily.  General rule: drink at least one-half of your body’s weight in ounces per day. Also eat foods high in fluid content such as fruits and vegetables, chicken soup or broth, and herbal teas.  Staying hydrated is very important.
• Exercise regularly.  People who exercise regularly have stronger immune systems.
• Do whatever it takes to be sure you rest well and sleep deeply when you sleep; the body does a lot of repair work during the sleep cycle.  Buy earplugs, a new blanket - even a new mattress is cheaper than being sick all the time.
• Be aware of the stress in you life, and find ways to reduce stress.  Prolonged stress can greatly compromise the immune system.
• Try to stay away from closed areas and rooms where people are sneezing, coughing and sniffling.
• Wash hands frequently.  Many germs are transmitted from hand to hand to mouth or eyes.
• Use a tissue rather than a handkerchief for nose blowing, and dispose of the tissue immediately after use.

Daily Supplementation Plan During Colds and Flu

• Vitamin C with bioflavonoids: 500 -1,500 mg.  Product should contain equal amount of vitamin C and mixed bioflavonoids.
• Vitamin A (retinal): 5,000 - 25,000 IU or Natural beta - or multi-carotene: 25,000 - 50,000 IU.  Caution: Take no more than 5,000 IU of retinal if pregnant, lactating or there is a potential to become pregnant.  Use 15,000-25,000 IU of a natural beta-or multi-carotene product instead.
• Garlic: 1,200 - 4,000 mg to fight off viruses. DO NOT take garlic supplements if you are taking a blood thinner such as Coumadin.
• Echinacea: 300 - 900 mg for 10 days: Do not take more than 8 weeks.
• Ginger: 1/4 teaspoon ground ginger in 1 cup boiling water.  For stomach upset, drink whenever desired.
• Chamomile: make tea according to package directions.  To help calm and relax.  Add honey and lemon to taste.  Caution: people with ragweed allergies could have a negative reaction.

Carpul Tunnel Syndrome

If there were  to be a disorder of the decade, Carpal Tunnel Syndrome (CTS) would certainly be in the running.  CTS, also called repetitive use injury, occurs when the median nerve in the wrist becomes compressed or swollen from repetitive motion.  Many jobs and pastimes require brief, repetitive movements, such as typing, working on an assembly line, woodworking, or playing the piano.  The results is numbness in the fingers, along with pain and swelling of the hands and wrist that may extend to the shoulders in extreme cases.  CTS is prevalent among women 35 years and older.
A growing body of research shows that other factors contribute to the development of CTS: stress, a deficiency of B vitamins, and unhealthy lifestyle, and compression of the lower cervical or upper thoracic vertebrae.
Lifestyle Suggestions

• If you suspect you have CTS, see your health care professional for an evaluation and diagnosis to make sure it’s CTS and not some other health issue with similar symptoms.
• See a licensed physical therapist for exercise guideline.  Exercise the arm as directed, allowing  for rest periods.  This is very important, especially for people with repetitive-motion jobs.
• Alternate hot and cold compresses on the area.
• Eat a healthy diet that includes fresh fruits, vegetables, whole grains, low-and non-fat dariy products, lean meats, poultry and fish.
• Restrict food additives artificial colors in foods, and high-sugar foods that can deplete the immune system.
• Limit alcohol and caffeine.
• Do not smoke.
• Consider using magnets for pain relief.  There is some research that shows that well-manufactured magnets can help reduce pain, an may improve circulation