Healthy Living - 6 Habits for Better Vision

#AgelessTalks #Vision #HealthyLiving

May is the Vision Health Month and it is a great opportunity to look into opportunities of improving or at least maintaining our eyesight for years to come. As we age our body's ability to dispose of free radicals damage slows down and proper care of our eyes becomes increasingly important. 

Just like many people I have gentical predisposition for all eye conditions, such as macular degeneration, cataracts, and glaucoma. Hence I decided to incorporate more eye friendly foods in my daily meals. In a process, I have successfully reversed my eye sight problem just though proper nutrition. Within a year my eyesight went from -1.75 to -0.5. Maybe not a significant change to some, but my standard of living improved significantly. I no longer need contact lenses, or lenses solutions that were always troublesome during air travel. Also, I only need my glasses just occasionally for driving so I keep them in my car, saving some space in my purse. 

Key things you can do to care for your eyes:

1) Keep your eyes in the shade. Eyes need to see a doctor.

- wear sunglasses that offer protection against UVA and UVB.

- visit your optometrist regularly to check for any damage; early detection and healing will help you keep your eyesight.

2) Proper nutrition - Eat Your Greens

Leafy greens contain lutein and zeaxanthin. In the eye, these nutrients can be found in lense and macula of the retina which are the most prone to damage.

Sources: green leafy veggies, such as kale, Swiss chard, spinach, beet greens, sorrel, dandelion, book choy

How much: the recommendation is 6-20 milligrams per day.  

My hint: I was aiming for a minimum of 1 cup per day, most days eating 3 cups. Also, I focused on a variety of greens rather than sticking to one or two I liked best. I found that green smoothies were great in sneaking in extra greens on a daily basis. Note, it is important to include some fat in the mix as lutein is fat soluble. 

Who needs more: smokers, post menopausal women, adults with light coloured eyes. 

3) Proper nutrition - See the Seafood 

Seafood contains Omega 3 and astaxanthin (pink colour seafood -salmon, trout, crabs). Omega 3 helps in repairing free radical damage and hence improves retinal health. As our tear production decreases with age, which can lead to the dry eye syndrome, Omega 3 helps with eye lubrication.

For more information on Omega 3 please consult my blog post dedicated to this topic. 

How much: 2 milligrams of astaxanthin per day. 

My hint: I paid close attention to having 2 servings of seafood each week. On top of that, I was supplementing my diet with a good quality Omega 3 containing vitamin D. 

4) Proper nutrition - Eat the rainbow

Colourful fruits and vegetables with a focus on the following vitamins and minerals: vitamin A, vitamin C, vitamin E, beta carotene, zink, and copper. Darker fruits and vegetables, such as berries, also contain anthocyanin, which strengthens the retina and helps eyes in quick adaptation between dark and bright light. 

How much: 500 milligrams vitamin C, 400 IU vitamin E, 15 milligrams beta carotene, 80 milligrams of zink, 2 milligrams of copper

My hint: I ate a lot of tomatoes, both raw and cooked, olives, berries, avocados, carrots and squashes, and citrus fruits. I had at least 1 cup of each everyday.

5) Proper nutrition - Go nuts and seeds

Nuts and seeds are rich in vitamin E, zink, copper

My hint: I added at least 1tbsp of seeds to each meal and most snacks; often I just sprinkled it on top. Often I had nuts as one of the snacks. I emphasized variety by using various seeds: flax, sesame, pumpkin, sunflower, chia, and various nuts such as walnuts, almonds, cashew, brazil, pistachios each day. Often I added a handful of seeds and/or nuts to my green smoothies. 

6) Send your eyes to the gym

While it is something I did not incorporate into my healing process at the time, it might be worth considering. Recently I started incorporating more frequent breaks from the screen and basic eye exercises. 

Here you can find some ideas for eye exercises:

https://www.youtube.com/watch?v=GLL5JCn15Mw

Ice cream (part 1) - Alkali Cocoa

#AgelessTalks #Additives #IceCream

I scream for Ice Cream ... Or when I see the list of ingredients! I bet you too, the list can be overwhelming and organic or all natural do not mean much anymore.

Today's ingredient under investigation is Alkali Cocoa, also known as Dutch Cocoa.

What is it?

It is a cocoa that has been treated by adding alkalizing agent - potassium carbonate. The purpose of the process is:

- to create a milder taste by neutralizing the bitterness of the natural cocoa 

- making the color darker, more intense

- lowering the fat content 

This brings a question about potassium carbonate. 

Potassium carbonate has been used for centuries as a leavening agent in baking before baking powder was created. Currently it is used as a water softener, and used by wineries to reduce acidity in wine. 

Where is it?

It is most often used in chocolate, chocolate bars, and ice cream. 

Good or bad:

There is no reason to be alarmed by this ingredient as it has been used for a long time and no studies show any adverse impact on our health. However, the studies show that alkalization process removes most of the health benefits from cocoa. 

Verdict:

I give it thumbs up with a note:  opt for a natural cocoa when possible.

Resources:
http://www.life-enhancement.com/magazine/article/2798-effect-of-treating-cocoa-with-alkali-the-dutching-process
http://www.worldcocoafoundation.org/wp-content/uploads/files_mf/miller2008.pdf

http://m.newhope.com/ingredients-general/is-potassium-carbonate-natural

Supplements - Omega 3

#AgelessTalks #Nutrition #Omega3

Supplements are BIG business! In 2013 the global supplement market value was USD$104 billion with a growth expectation on 6-7% a year (https://globenewswire.com/news-release/2015/01/27/700276/10117198/en/Global-Nutrition-and-Supplements-Market-History-Industry-Growth-and-Future-Trends-by-PMR.html). With that comes a list of supplements that are not worth the bottle they come in.

I decided it was time to re-evaluate Omega 3 supplement I was taking, and dig a little more into what I should be looking for in a good quality Omega 3 supplement product.

Why Omega 3 is important?

There is a significant amount of research showing Omega 3 benefits:

- stiffness and joint pain - rheumatoid arthritis
http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/fish-oil.php
- positive impact on brain development in kids, and behavioural problems 

https://www.sciencedaily.com/releases/2015/05/150515134827.htm

- ability to protect against Alzheimer and dementia, brain regeneration

https://www.sciencedaily.com/releases/2016/04/160422091900.htm

- ability to lower elevated triglycerides
http://ajcn.nutrition.org/content/93/2/243.full

How much Omega 3 should we consume?
While specific quantity of Omega 3 does not matter as much as the ratio of Omega 6 to Omega 3. The recommended ratio is between 1:4 to 1:2 of Omega 3 to Omega 6. With the daily estimated need for Omega 3 to range between 2000 mg to 4000 mg. While Omega 6 is easy to find, most of us do not consume enough of Omega 3 to keep the ratio in balance. Studies shows (surprise!) that vegans ratio of these two essential fats is even worse than meat eaters. You can read more about vegan diet and Omega 3 here: http://veganhealth.org/articles/omega3

Where to find Omega 3 in food

There are 3 main types of Omega 3:

1) ALA - short chain Omega 3 that exists in plants. The largest concentration is in flax and chia seeds, walnuts, canola oil, soybean oil.

The short chain Omega 3 are not usable by the body and need to be converted to long chain Omega 3. 2 tbsp of whole flax contain 2300 mg of ALA (http://www.ameriflax.com/default.cfm?page=consumersfaq), however, the conversion is very inefficient with no more than 21% being converted, which means eating a whole lot of flax.(http://www.todaysdietitian.com/newarchives/020810p22.shtml). 

2) EPA and DHA - long chain Omega 3 that exists primarly in fish. Some of the fish high in Omega 3: anchovies, herring, mackerel, wild salmon, sardines, tuna. Also some algae are rich is DHA. 

It is worth noting the proportion of Omega 6 to Omega 3 in food as there are many other foods that contain Omega 3 but the proportion of Omega 6 is much higher hence they are not counted as good sources of Omega 3 (i.e., hemp hearts). Some claim that pasture raised animals might be a good source of Omega 3 however, there is not enough evidence to conclude if the ratio meets the mark.

How to find a good Omega 3 supplement:

- look for supplements with 3rd party certification. The International Fish Oil Standards Program (IFOS) is the world's highest standard for purity, potency, and freshness in fish oil supplements. 

The IFOS certification takes into consideration quantity of PCBs, dioxins, turans, mercury, and other toxins. (http://www.nutrasource.ca/ifos/product-reports/default.aspx)
 - look at the concentration of EPA and DHA, generally the higher the better quality it is. 

- assess additives, typically you should only see gelatin, glycerin, tocopherol, colouring.

- watch for enteric (synthetic) coatings as they may contain BPA or PVC.

- open the capsule to inspect it, smell it. It should not have an unpleasant smell.
- while top rating brands can be very pricy- over CAD $300, some IFOS certified brands are much more reasonable.

References:

https://labdoor.com/rankings/fish-oil

http://www.nutrasource.ca/ifos/product-reports/default.aspx
http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6/

Master of all moves - Squats

#AgelessTalks #Fitness

Squats play an important role in our mobility as they mimic many of the daily life activities: getting up from a chair or sitting down, lifting shopping bags or heavier objects, gardening, or shovelling the snow.  Hence for the long and healthy life it is important to master and practise the proper form to prevent future knees and back injuries. 

What is a perfect squat form?

• FEET should be planted firmly on the ground with weight on the soles and heels. Squats are driven from the heels so the stance plays an important role. Basic squat is with feet spread hip-width apart and turned outside at about 10% angle. 
• BACK should be in a neutral position. Hands can be extended overhead or in front. 
• KNEES should be following the feet going at about 10% angle. Knees should not be going straight as it puts more pressure on the knees and increases chances for an injury.

Common problems and how to fix them:

• Shifting weight to the toes

This could be a result of insufficient angle of the ankle. To aid with the squat you can try elevating the heel of the foot as a start. Also, you can do a number of exercises to improve mobility of the ankle as part of your exercise routine.
This link provides a number of great exercises you can do:
http://www.mikereinold.com/ankle-mobility-exercises-to-improve-dorsiflexion/

• Bending torso too much forward

Bending the torso too much forward can impact your balance and make your shift weight in your feet. To correct the pose you can try holding a weight (e.g., weight, kettlebell, book) in front of you during the movement.

• Rounding the back and not keeping the spine in a neutral position

To check for neutral position the best method I came across is a stick or long ruler check-point. The stick should touch in 3 points: tail bone, between shoulder blades, and back of your head through out the whole movement. 

•  Extending knees too much forward

One of the best exercises I came across to correct this problem is doing a squat with feet facing the wall. The wall will prevent you from going any further if you extend your knees too far or if you bend too much forward. 

Here is a great wall squat drill posted by CrossFit:

• Bending knees inside 

If during the squat your knees are moving inside it could mean that you are not titling the pelvis forward which naturally spreads the knees.

• Not hitting the depth

There is still a lot of discussion whether parallel or ass-to-grass is better; so I would say it is up to you where you want to take it. I like to practise both as they work different muscle.

There are number of reasons why you might have problems with going lower in your squat, they include: tight calves, weak core, tight hip flexors. Some exercises to improve the depth that I like are: downward facing dog, planks, internal/external hip rotations.

Most people perform squats on a regular basis whether as part of their exercise routines or unintentionally as part of their daily movement. Let's focus on doing them properly to prevent injury.

My top 10 daily power exercises for healthy living

#AgelessTalks #HealthyLiving

When I am very busy at work at times I catch myself being glued to my chair for 3+ hours. It is one of my bad habits that I am currently working on.

When I finally get up I love to do what I call my "power exercises", which are short exercises focusing on balance, and joint mobility. I fit these exercises whenever I get a chance - bathroom breaks, tea breaks, while waiting for a conference call, while brushing teeth, drying my hair... Some days, I willingly admit, it is all I can fit in my busy schedule so I make the most of ever minute.

Balancing Poses

Balance exercises are often neglected yet they are increasingly important as we age. These exercises help in maintaining daily activities as we age, such as walking, climbing stairs, walking on slippery surfaces. Balance exercises help in isolation of muscles and core stabilization hence improve our posture and coordination, as well as, benefiting our muscle - brain coordination.

Here are my top 3 that I practice daily:

1. Tree pose

2. Dancer pose

3. Front and back scale combination

Whole body joint mobility exercises

Joint exercises exercises are crucial in maintaining proper functioning of the joints and providing greater mobility for years to come. Due to the sedentary lifestyle many of our joints use only a fraction of possible movement. And if you don't use them, you lose them!

Joint mobility is crucial to maintaining quality of life as we age. It is required for the basic living - sitting and standing up, washing our back, getting up from a fall, lifting shopping bags, and maintaining good posture.

1. Squat by the wall

2. Sit up - stand up

3. Inch worm. I love to add a push up when I am down.

4. Lunges with a rotation

5. Clasping hands behind

6. Reverse prayer yoga

Breathing

Breathing help with stress and anxiety and I found it is a great help during stressful times at work.

1. My favourite exercise is 4-7-8. You breathe through the nose on the count of 4, hold it for the count of seven, and exhale through the mouth on the count of eight.

What are your top 10 favourite power exercises?

Say Cheese!

#AgelessTalks #Cheese

In Canada, we consume 12.4 kg of cheese per year per person, which is lower than the US, and most of the European countries, but much higher than Asian and African nations. http://www.dairyinfo.gc.ca/index_e.php?s1=dff-fcil&s2=cons&s3=consglo&s4=tc-ft

Types of cheese

• Sheep - traditionally sheep eat only tender, sweet top blade of the grasses. Their diet is very rich in a variety of greens as they select more nutritious plants. The sheep cheeses have rich, buttery, and sweet flavour. They are typically much higher in fat than goat and cow cheeses. http://www.sheep101.info/eating.html
• Goat - similarly to sheep, goats primarily continue their grazing diet. They adapted a wider variety of plants that sheep, including prickly plants and some bitter tasting plants and weeds. Goat cheese is more acidic, and has a much bolder flavour. It has the lowest fat contents of the three types of cheeses. http://www.acga.org.au/goatnotes/C001.php
• Cow - Pasture raised cows produce milk and cheese that has mild earth taste as they eat whole gras often with traces of soil. http://culturecheesemag.com/cheese-bites/why-do-cows-milk-goats-milk-and-sheeps-milk-taste-different

Cows milk and cheese are heavier for humans to digest than the other two due to its larger fat molecules. The easiest to digest is goats cheese as its fat molecules are closest to human milk. Cheese from pasture raised animals is higher in Omega 3. However, nutritional content does not vary significantly amongst three types of cheeses. Thou a popular belief that sheep milk is the healthiest might have some ground.

Fresh, soft and unripened cheeses

In Europe people consume a lot more fresh and unripened cheeses like feta (goat and sheet mix), chèvre (goat), mascarponi (cow), or quark (cow), than we do in North America. It is believed that fresh cheeses are healthier as they are more natural and contain fewer ingredients. However, they contain more lactose so they might not be a better option for everyone. 

Additives, which ones to avoid?

• Emulsifiers, are associated with potential health risks. Look for sodium phosphate, potassium phosphate, tartrate.
• Food colouring, are associated with health risks and allergies. Look for Yellow 6, Yellow Tartrazine. 
• Other - look for Trisodium Phosphate often used in spreadable cheeses. It is a well known irritant.

Additives accepted as safe but you may want to watch for:

Cellulose - man made 'fibre' from wood chips often added to low fat variety of products. Look for Microcrystalline cellulose, MCC, cellulose gel, Carboxymethyl cellulose, cellulose gum.

Potassium Sorbate - used to preserve cheese from mould. Known as a mild irritant but in quantities used in produce it is assessed to be safe.

Guar Gum and Locust Bean Gum - is only a concern if you have gut issues.

http://superhumancoach.com/negative-effects-of-processed-cheeses/

http://www.wsj.com/articles/SB10001424052748703834804576300991196803916

http://blog.fooducate.com/2014/04/11/potassium-sorbate-beneficial-preservative-or-harmful-dna-toxin/
http://chriskresser.com/harmful-or-harmless-guar-gum-locust-bean-gum-and-more/

Cheese - Aye or Nay?

Cheese was getting a bad reputation for its high fat content for years. However, recent studies show that dairy fat is linked to a lower type 2 diabetes risk. 

http://m.circ.ahajournals.org/content/early/2016/03/22/CIRCULATIONAHA.115.018410.abstract

Cheese can be part of a healthy diet. However, it might be one of the foods where moderation theory should be applied. That way you can buy better quality cheese and enjoy it even more.

April - Stress Awareness Month: Combat your Stress with Exercise

#AgelessTalks #Fitness #Stress

Recent study showed that aerobic exercise can help with blood vessel health and cardiovascular disease. The study highlighted the importance of the findings as part of the treatment for chronic stress, where we see these health problems. The study was presented at the annual Experimental Biology meeting in April 2016. http://www.the-aps.org/mm/hp/Audiences/Public-Press/2016/15.html

Stress can impact four areas of our health:

• body- demonstrating itself as headaches, muscle pains, tension in the shoulders and back.
• emotions- feeling of inadequacy, depression, irritability, poor confidence, anxiety, alienation.
• mind- showing as worry, nightmares, or impaired judgement.
• behaviour- resulting in eating more or eating less, drinking and smoking, falling or tripping, insomnia, exhaustion, teeth grinding. 

Which areas are impacted depends on the stressor, the length of the exposure, its impact on the individual, and how the individual responds to it.

Behind these reactions are key hormones:

• adrenaline and norepinephrine (noradrenaline) - are the fight or flight hormones that provide the burst of energy by stimulating the breakdown of glycogen into glucose. Adrenaline increases the heart beat, sweating, and tense muscles. Norepinephrine is responsible for increased awareness and focus. These hormone are moving blood flow from non essential parts like skin to muscles.
• corticosteroids (cortisol and aldosterone) - promotes survival in a longer term. It takes more time for us to see effects, as it kicks in after storage of glycogen has been depleted. The hormone shifts its support from less essential parts like immune system, digestion, growth, or sex drive to muscles support.

Reference and additional reading: https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-endocrine-system-37/regulation-of-body-processes-212/hormonal-regulation-of-stress-802-12038/

What exercises are best for Stress?
According to the Harvard Medical School (http://health.harvard.edu/staying-healthy/exercising-to-relax), rest and relaxation are far less effective in stress management than aerobic exercise. They found that exercise reduces stress hormone adrenaline and cortisol, and increases production of endorphins - natural painkillers and mood boosters.

1. Weight training, auto regulation,  and "muscle meditation" exercises that use large muscle groups in a rhythmic pattern seem to be the most effective in combating body stress. This is achieved by clear mind-muscle connection. For more details on auto regulation exercises refer to http://www.completehumanperformance.com/autoregulated-training/


2. Cardio, such as jogging, boxing, running, even walking is known to be best for clearing our heads of worries. Aerobic exercise improves blood circulation and provides more oxygen to the brain, which helps with emotional and mind stress.
3. Low impact exercises like stretching, yoga, or tai chi are effective for behavioural stress. However, they are also effective as an addition to weigh and cardio training.

Other, easy exercises for stress that can be done in the office or in the car:
- progressive muscular relaxation exercises, which involve tensing and then releasing each muscle group individually. For detailed instructions please refer to:
http://www.anxietybc.com/adults/how-do-progressive-muscle-relaxation
- breathing techniques that can involve belly breathing, or alternate nostril. Please refer to the article that describes 6 most common breathing techniques that release stress.
http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-less/

"Exercise is good for your mind, body, and soul". Susie Michelle Cortright

If we were cars...

#AgelessTalks
Healthy Living

I often wonder what our life would be like if we took care of ourselves as we do of our cars. With proper fuel, regular service and maintenance, and rust prevention.

Fuel:

What we eat is just as important as fuel! We would not put a cheaper or lower quality fuel into our car just because... it takes too long to get to the gas station, gas is too expensive, it was the only thing you could find on your way... Just like with cars, fuelling our body requires some planning.  Although we do not come with a clearly written owners manual, it does not give us permission to be ignorant about self-care. Sonner or later we will face consequences as our body will brake, just like the car would.

Maintenance:
One of the aspects of the Canadian lifestyle I cannot get use to is a lack of any regular health checkups. In Poland, we got accustomed to regular blood and urine tests, once a year is very common. Most people would have a very good idea how to read the results and be able to identify if any test is out of ordinary for them. I perceive these routine body tests like a regular car service -  you change your oil, filters, you do an annual inspection. If everything is good, you continue if not, you go and take care of it. Why we can get away years without doing any routine tests and often uncover problems when we are already falling into pieces beats me! My advice, ask your doctor for regular checkups, just like you would sign up for a car service. 

Daily Care and Rust Prevention:

Regular exercise is our body's way of rust prevention and overall daily maintenance. We want to maintain our movement and joint mobility for years to come as it significantly impacts our standard of life as we age. As a car owner it is our responsibility to at least wipe our windshield. Of course we can go to the extremes of polishing it for hours each day. We have a similar responsibility to ourself - to move. Whether it is just walking the recommended 10,000 steps a day or engaging in a regular more vigorous exercise routines. Without the movement as our daily care our bodies rust just like cars do.

Lets treat ourselves and our bodies like luxury cars so they can serve us for years to come. We all need to make an effort and time for proper nutrition, periodic checkups, and regular exercise. After all we do not have a choice of replacing our bodies with a brand new version... At least not yet!

Brighter Future for our Eyes

#AgelessTalks #EyeHealth
Nutrition

There is a good news for our eyes and it comes not from surgeons but from food itself. On March 23, 2016 King's College London published findings of their study on vitamin C and its ability to prevent cataract progression. For the full research paper, please see: http://www.aaojournal.org/article/S0161-6420(16)00114-7/fulltext#sec1.2.2

Cataract surgery is one of the most frequently performed surgical procedures in the world. In 2011 alone over 9.5 Million surgeries were performed. Source: http://www.cmaj.ca/content/183/14/1621.full

Cataracts have been running in my family and until now I felt doomed to get it at some point in my life. The King's College study, although not generalisable at this point, shows that diet may play a more significant role than genes. There is hope! As a result, I am eager to do as much as I can to prevent it or at least delay it; especially if it might be as easy as adding extra servings of food rich in vitamin C to my plate.

How much Vitamin C?
According to the Canadian sources women need at least 75mg/day, with breastfeeding women requiring 120mg/day, and men 90mg/day.
http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-C.aspx
It is unclear from the King's College study how much vitamin C was the breaking point of making the difference. However, it seems more is better, as long as it comes from food sources.

Foods containing the highest concentration of Vitamin C

• Peppers - bell peppers in all colours, chillies. Just one cup provides recommended quantity of the vitamin.
• Fruits - guava contains over 200mg, other fruits like papaya, kiwi, strawberries, pineapple, mango, lychee. Also citrus fruits - kumquats, grapefruit, lemon, orange
• Green leafy vegetables - kale, bok choy, cabbage
• Other vegetables (primarily green) vegetables - brussel sprouts, broccoli, kohlrabi, cauliflower 

Meal Planning for higher Vitamin C

It is fairly simple to boost your vitamin C intake by adding an extra vegetable or fruit to your meal.

• If you like to eat grain based breakfast - toast, cereal, oats - adding extra few slices of fruit should be easy to accomplish. I often opt out of grain based breakfasts and go with a mixed greens salad often mixed with some fruits and veggies.
• For lunch or dinner - green vegetables either as a salad or a side dish will be a great addition to the plate. I often choose green leafy salads for lunch as they do not put me to sleep by 3pm as some of the cooked alternatives. 

Vitamin C might be good for the eyes, is great for the skin,  and speeds up healing of any cuts and bruises. Are you planning to add extra Vitamin C food to your meals?