A couple of months ago, I told you in a post about how much I enjoy watching Dr. Oz. Now, according to Reuters, Dr. Oz has turned 50 and has teamed with AARP Magazine to create a six-month plan for increasing longevity among the 50-plus population.

According to Champagne Living, Dr. Oz’s program includes the following:

Daily Checklist

1. Walk 30 Minutes
2. Brush and Floss
3. Drink Two Cups of Green Tea
4. Take Omega 3s, Calcium and Vitamin D (links take you to what I recommend — read more about calcium here and Omega 3 fatty acids here)
5. Sleep 7-8 Hours a Night
6. Meditate

Dr. Mehmet Oz’s 6-month plan:

• Month 1: Your Diet Makeover — Provides a three-day diet designed to jump-start your body to lose weight

• Month 2: Tests & Numbers — Lists important medical tests and tests that readers can do at home to ensure that their health stays on track

• Month 3: Ramp Up Your Exercise — Maps out a four-week exercise plan focused on weight-lifting, flexibility, and balance

• Month 4: Manage Your Stress — Encourages readers to engage in daily activities such as deep breathing and meditation to reduce chronic stress

• Month 5: Find Purpose — Challenges readers to define clearly what they want out of life to add to their overall sense of wellness

• Month 6: Put it Together — Calls for readers to retake the tests from Month 2 to see how their numbers have improved considerably since embarking on the six-month plan

According to the editor of the AARP Magazine, if you follow these guidelines, at the end of the six month period, your blood pressure, healthy cholesterol, and blood sugar, will improve. I suggested in my very first post about getting started with a baby step such as walking. Topping Dr. Oz’s list is a 30-minute daily walk. If you haven’t started, let’s get moving! Remember, many of our diseases are lifestyle choices.

One of the member benefits is the AARP Magazine so if you are not a member of AARP, click here to join. Click here to find out other member benefits. Cheers to your wellness!

When it comes to olive oil, we’ve either read or heard about the benefits on numerous occasions. However, there are so many to choose from, how does one know which is the best olive oil? What should we look for?

Elle Wood in her article on How to Choose the Best Olive Oil, says to research how the olive oil was created. There are different methods and processes. In an article in Better Homes and Gardens, Nicki Heverling of Oldways says the cold-pressed extra virgin olive oil is best because it contains the most phenols which is most of the source of its healthfulness. Probably the most important factor is taste. No matter how good or healthful an olive oil might be, if you don’t like the taste, there’ll be no enjoyment.

Better Homes and Gardens goes on to say that:

• Cold-pressed extra virgin olive oil is especially good for drizzling over vegetables and pasta noodles, or for dipping bread.
• Virgin olive oil is next best and is fine for sauteeing.
• Light olive oil refers strictly to color and mild taste; not a reduction in calories.

Consumer Research rated the 365 Extra Virgin Olive Oil (private brand for Whole Foods) as the “Best Budget Olive Oil.” Whole Foods says it’s 100% olive oil and “derived from the first cold press of the olives and meet the International Olive Oil Council standards for extra virgin olive oils.”

Personally, I use olive oil and balsamic vinegar on my salad when I’m at home. I use very little balsamic vinegar because of its overwhelming taste, but it pretty much masks the flavor of the olive oil. So I’m not very picky about the taste of the olive oil. However, when I go to restaurants and dip my bread in olive oil, then I can really taste the flavor of the olive oil and I know I like some better than others.

What is your vote for the “best olive oil”? Please share your thoughts.

Many issues faced by seniors such as heart problems, arthritis, and even Alzheimer’s disease are said to be a result of inflammation. Turmeric comes from the root of the Curcuma longa plant and is a member of the ginger family. It has been used in the Ayurvedic (Indian) and Chinese medicine for ages. After processing and being ground into a powder, turmeric is better known to those of us in the west as curry. Today we are realizing more and more health benefits.

According to www.whfoods.com, (The World’s Healthiest Foods and The George Mateljan Foundation, a not-for-profit foundation with no commercial interests, is a new force for change to help make a healthier you and a healthier world), their food rating system shows the following nutrients in turmeric:

According to The World’s Healthiest Foods, the volatile oil fraction of turmeric has demonstrated significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin. Curcumin is thought to be the primary pharmacological agent in turmeric. In numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.

Ezine articles author Henri K. Junttila also writes about the benefits of turmeric in “Discover the Incredible Health Benefits of Turmeric Spice.” She says, “The best way to take advantage of the benefits of this herb is to take it in the form of multi-vitamin supplements.  Studies reveal that the substance is digested and ingested in the bloodstream better in combination with other beneficial substances. It is important however, to check which of the other complementing substances and ingredients work best with turmeric spice.”

There are nutritional supplements available. The supplements that I have taken contain turmeric as part of another supplement. For example, Immunotec has an Omega-3 product with turmeric. Vitamark International puts it in their Naturflex product and includes ginger root in their vitamin, VitaChe, specifically for heart health. My favorite, VitaOne, Vitamark’s multi-nutrition pack, contains 100 mg of turmeric. Does your favorite multi-vitamin contain turmeric?

Last week I had an opportunity to meet with my mentor, Richard Dennis, author of Evil Medicine. It is a look at how prescription drugs are destroying our health. One of his topics is Coenzyme Q10 (CoQ10). It is produced by the human body and is necessary for the basic functioning of cells.

In the book, he states that your body manufactures CoQ10 for brain health, energy production, and protection against free radical damage. Further, he says that CoQ10 is critical in the synthesis of ATP, our “energy molecule,” the chemical fuel used by all cells.

According to the Mayo Clinic, CoQ10 levels are reported to decrease with age and to be low in patients with some chronic diseases such as heart conditions, muscular dystrophy, Parkinson’s disease, cancer, diabetes, and HIV/AIDS. Some prescription drugs may also lower CoQ10 levels.

The following sampling of drugs may deplete CoQ10:

• certain anti-depressants
• anti-psychotic drugs
• cholesterol-lowering statin drugs
• beta-blockers
• anti-diabetic drugs
• anti-hypertension drugs

Dennis goes on to say that some studies suggest congestive heart failure and cardiomyopathy are CoQ10 deficient diseases. One side effect of these prescription drugs is that they interfere with your body’s production of CoQ10. This depletion can be very serious in the elderly, because aging already depletes CoQ10 and a deficiency may result in Alzheimer’s or Parkinson’s.

Symptoms of CoQ10 deficiency include:

• angina
• cardiac arrhythmia
• mitral valve prolapse
• high blood pressure
• stroke
• gum disease
• low energy — feels like you’re “running on empty”
• weak immune system

He says most doctors don’t know that CoQ10 levels decrease as we age and it leads to disease susceptibility. Heart patients, diabetics, and almost everyone approaching retirement age critically need more CoQ10.

Older persons in good health have difficulty in synthesizing CoQ10, so there is a real danger that the cholesterol lowering drugs, while perhaps reducing the bad cholesterol count, could be damaging the heart’s ability to function effectively because of a deficit of CoQ10. He ends with, “How ironic is that?”

Would you like to try CoQ10 from a company that offers a 30-day money back guarantee on their product? Click here.

Mammogram Machine

I was sitting in the waiting room of a radiological center waiting for my yearly torture — a mammogram — and catching up on my Prevention magazine. What a coincidence that I saw a small article that said that mammography may identify women at increased risk of stroke. The article said a large number of benign calcium deposits may indicate plaque buildup in the arteries. The study, headed by Paul S. Dale, MD, was done at the University of Missouri. Plaque buildup, or atherosclerosis, in the arteries leading to the brain is a major cause of stroke.

There have also been previous studies that have shown a link between calcium deposits and diabetes and heart disease.  In this new research, researchers examined the mammograms of 793 healthy women, ages 40 to 90, with no history of stroke, heart disease, or diabetes.

They found the following:

• 86 of the women, or about 11%, had calcification
• Of 204 women who had a stroke, 115 or 56%, had calcification

Since I’m fortunate to not have any breast cancer in my immediate family, I had tried to talk my doctor out of getting a mammogram, but perhaps there might be more than one reason to have one. I encourage you to get one as well.

Ever heard of a vitamin that cleans your arteries? Click here.

Flat belly secrets! Flat belly in two weeks! Flat belly diet! Lose belly fat! It’s all over the media. I subscribe to the Washington Post. One of my favorite days is Tuesday when they publish a Health section. This week it published a small but interesting  article about George Griffing, MD and professor of internal medicine at Saint Louis University School of Medicine who measures his big-bellied patients by putting the patient on their back on the examination table. He then uses a yardstick to measure the height of their bulging tummy from the table to the top of the stomach. He said he’d like to use a ruler, but that’s too short.

Griffing says that he’s looking for how much fat is in the abdomen and the liver.  The article goes on to say that, “Medical experts have long suspected that people with excess deep-belly fat are at an increased risk for cardiovascular disease and Type 2 diabetes, and ongoing research bolsters that belief.” He believes that measuring height is more efficient and an accurate predictor than other methods because fat in other places is not as bad as fat in the gut. Don’t ignore this fat. Dr. Gabe Mirkin explains the danger here.

So here’s what studies have found is dangerous and will triple your chance of cardiovascular disease:

• Abdominal height more than 10 inches in women
• Abdominal height more than 12 inches in men

This technique has been endorsed by the American Diabetes Association and the American Heart Association.

Now, how do we get rid of those “love handles” or “spare tire.” There are a myriad of diets. Sticking to any diet is a challenge. But even if you were to eat healthfully and in reasonable amounts, losing weight might still be a problem. Have a look at enzymes. There’s a fascinating book by DicQie Fuller called, The Power of Enzymes. (See also The Power of Enzymes link on the right). In this book, she talks about the different body types and how you can control your appetite and cravings with enzyme supplements. (See also Enzyme Supplements link on the right). She also gives you a list of foods you should eat and those to avoid depending on your body type.

Taking probiotics is another possibility for your weight loss regimen. I have heard of many people having success with reducing the “middle.” However, nutrition specialist, JJ Virgin, has an insightful blog post here for severe cases.  Enzymes just might be the Fountain of Youth that Ponce de Leon sought.

Sphygmomanometer

I went to my primary care physician for my annual physical. One of the things that’s routinely checked is blood pressure. To my amazement, my blood pressure was lower than I’d ever seen it in the past few years, which had been inching up as I aged. As a senior, most of us are concerned about high blood pressure or hypertension. So I wondered, could low blood pressure or hypotension also be a problem and at what point does it become a problem?

Here is a chart for the low blood pressure range.

Fortunately, my blood pressure falls within the normal range and not in the problem range for low blood pressure. According to the Mayo Clinic, “…low blood pressure can cause symptoms of dizziness and fainting or mean that they have serious heart, endocrine or neurological disorders. Severely low blood pressure can deprive the brain and other vital organs of oxygen and nutrients, leading to a life-threatening condition called shock.”

Here is a list of the most common symptoms of hypotension provided by Medical News Today.

• Blurred vision
• Cold, clammy, pale skin
• Depression
• Dizziness
• Fainting
• Fatigue
• General feeling of weakness
• Nausea
• Palpitations
• Rapid, shallow breathing
• Thirst

Mayo Clinic says you are at risk for low blood pressure if you fall in any of these categories:

• Age. Drops in blood pressure on standing or after eating occur primarily in adults older than 65. Orthostatic hypotension happens after standing up, while postprandial hypotension happens after eating a meal. Neurally mediated hypotension happens as a result of a miscommunication between the brain and heart. It primarily affects children and younger adults.
• Medications. People who take certain medications, such as high blood pressure medications like alpha blockers, have a greater risk of low blood pressure. This is especially true for adults over age 80.
• Certain diseases. Parkinson’s disease, diabetes and some heart conditions put you at a greater risk of developing low blood pressure.

So get your blood pressure checked regularly. If you have a monitor at home, be sure to take it with you when you go to the doctor. I know the numbers on my digital blood pressure monitor at home are at least 10 higher than the sphygmomanometer at my doctor’s office. Your pharmacy most likely has a blood pressure monitor as well, although they are known to be inaccurate. Actually, taking blood pressure requires a cuff of the correct size and the placement of your arm should be at the level of your heart. Most of the time, blood pressure is not taken correctly.

As for how I lowered my blood pressure, I believe I have finally found the nutritional supplement geared specifically for the heart that works for me and secondly, I’ve also picked up the pace of my cardio exercises. Take care.

A  female friend in her 70′s recently had a heart attack. She seemed to be perfectly healthy (although previously had had open heart surgery). It happened suddenly and she’s now recovering. How scary, I thought, and what’s the possibility that I could become a statistic as well. I found a booklet that I’d previously picked up and not paid attention to called, “Are You at Risk of Heart Attack or Stroke” jointly published by the American Heart Association and the American Stroke Association. Here is the quiz.

• Age and Sex. I am a man over 45 years old or I am a woman over 55 years old.
• Family History. My father or brother had a heart attack before age 55; or my mother or sister had one before age 65; or my mother, father, sister, brother or grandparent had a stroke.
• Heart Disease Medical History. I have coronary heart disease, atrial fibrillation or another heart condition(s) or I’ve had a heart attack.
• Stroke Medical History. I’ve been told that I have carotid artery disease; or I’ve had a stroke or TIA (transient isclemic attack); or I have a disease of the leg arteries, a high red blood cell count or sickle cell anemia.
• Blood Pressure. My blood pressure is 140/90 mm Hg or higher, or a health professional has said my blood pressure is too high, or I don’t know what my blood pressure is.
• Tobacco smoke. I smoke or live or work with people who smoke regularly.
• Total cholesterol. My total cholesterol is 240 mg/dL or higher, or I don’t know my level.
• HDL Cholesterol. My HDL (“good”) cholesterol is less than 40 mg/dL or I don’t know my HDL cholesterol level.
• Physical Activity. I get less than a total of 30 minutes of physical activity on most days.
• Overweight. I am 20 pounds or more overweight for my height and build.
• Diabetes. I have diabetes (a fasting blood sugar of 126 mg/dL or higher), or I need medicine to control my blood sugar.

Heart disease can be a silent killer. Besides controlling what I can, I take a vitamin for circulatory health that is like the arcade game, Pac-Man. It’s Pac-Man eating the plaque in the arteries. For more information, click here. To listen, click here.

I’ve been encouraging you to walk, preferably with a pedometer so you will know the number of steps you walk each day. Experts tell us to aim for 10,000 steps a day. In a recent issue of Bottom Line Retirement, it stated that walking reduces the risk for heart palpitations and stroke. Approximately 20% of people over age 65 have episodes of irregular heart rhythm known as atrial fibrillation (AF). This temporary arrhythmia is what increases the risk for stroke.

A study of more than 5,400 people age 65 or older without AF were followed for 12 years. Those who had walked 60 blocks a week (about three miles) on average were 44% less likely to have developed AF than those who had walked less than five blocks per week.

In its April 2009 issue of Diabetes Forecast, Andrew Curry reports that 2 out of 3 Americans over age 60 exercise less than 30 minutes a week and the numbers are even lower for people with diabetes. Is it any wonder that Type 2 diabetes is on the increase?

Once again, I encourage you to lower your risk of AF by walking. Even moderate exercise will reduce your risk.

If you’ve not started moving, what’s your excuse? If you walk regularly, but had a problem getting started, how did you overcome the obstacle? I invite you to comment.