How To Improve Your Arterial Health and Knee Muscular Strength As You Age

What physical activity is proving to be an excellent way to maintain the health of your arteries and improve your muscular strength as you age?

Tai Chi

A new study published in the European Journal of Preventive Cardiology has found that people who regularly practice Tai Chi have significantly higher arterial compliance, and greater muscular strength in both their knee extensors and flexors. These results are in comparison of people who do not practice Tai Chi.

Having greater arterial compliance is a fancy way of saying that Tai Chi practitioners have less stiffness in their arteries. Our arteries have a tendency to stiffen as we age. This can lead to increased blood pressure and reduced blood flow throughout our bodies. Improving arterial compliance is a way to keep our bodies young.

What is Tai Chi?

About twelve years ago, I had the opportunity to live in the Shanghai area for 13 months.

It was always interesting to watch the groups of elderly Chinese who would assemble on the sidewalks and go through their slow and deliberate, choreographed Tai Chi moves. Not only is it a great exercise program, but it is also a great way to stay socially connected with like-minded friends.

Tai Chi is actually "Tai Chi Chuan." It literally means "Supreme Ultimate Fist."

It is a type of Chinese martial art practiced for defense training. However, most practice the slow movement form of Tai Chi for its health benefits.

Tai Chi Benefits

According to the lead investigator, Dr. William Tsang, Tai Chi practitioners in comparison to those who do not practice this martial art form

1. Have better arterial compliance
2. Have better knee muscular strength

Dr. Tsang also states that Tai Chi has the added benefits of being able to be practiced anywhere and any time without the need for a gym or gym equipment. It is a great exercise program for the elderly for both vascular health and muscular strength improvements.

Tai Chi DVD


Element: Tai Chi for Beginners (amazon.com)

 Charles

References:

 ScienceDaily: "Older Subjects Who Regularly Practice Tai Chi Found To Have Better Arterial Compliance and Greater Muscle Strength"
Wikipedia: "Compliance"
Wikipedia: "Tai Chi Chuan"

Dietary Habits of Chinese Breast Cancer Survivors

What do Chinese Breast Cancer survivors have in common concerning their dietary habits?

They eat a lot of cruciferous vegetables.

This is the conclusion of a study conducted by the Vanderbilt-Ingram Cancer Center and the Shanghai Center for Disease Control and Prevention.

What are Cruciferous Vegetables?

The Chinese women that were studied ate primarily

1. Turnips
2. Chinese cabbage or bok choy and their greens
3. White broccoli
4. And Brussels sprouts

Cruciferous Vegetables that are common in the US are

1. Broccoli
2. Cabbage
3. Kale
4. Collard greens
5. Brussels sprouts
6. Kohlabi
7. Cauliflower
8. Mustard greens
9. Turnip greens
10. Watercress and garden cress

Study Results

The researchers found that the amount of these vegetables that were consumed by Chinese women in the first 36 months after being diagnosed with breast cancer was associated with

1. A reduced risk of total mortality
2. Breast cancer specific mortality
3. And a reduced risk of disease recurrence

The women who ate the most of these vegetable each day had

1. A 62% reduced risk of total mortality
2. A 62% reduced risk of breast cancer mortality
3. And a 35% reduced risk of breast cancer recurrence

This is in comparison with the women who ate the least of cruciferous vegetables.

This study just adds to the growing amount of evidence that making cruciferous vegetables and dark green leafy vegetables the major part of your diet not only reduces your risk of breast and other cancers, but also is important for you overall health and fitness.

Charles

References:

Vanderbilt University Medical Center: " Eating cruciferous vegetables may improve breast cancer survival "
Whole Foods: " Feeling Great with Cruciferous Vegetables "

Two Essential Ingredients In Preventing Kidney Stones

Water and one surprising ingredient are essential in preventing Kidney Stones.

You probably guessed that consuming too little water can lead to the formation of kidney stones. But did you know that too little calcium in your diet can also lead to the formation of kidney stones?

And the important thing about calcium in preventing kidney stones is that it needs to come from a food source, and not from supplements. Apparently, calcium from supplements did not prevent the formation of kidney stones.

This is the conclusion of researchers from the University of Washington School of Medicine.

Research Conclusions 

Their research is based on following 78,293 US women for an average of eight years. Their research conclusions include:

1. The women with the highest calcium consumption in their diets were 28% less likely to develop kidney stones compared to the women with the lowest consumption of calcium.
2. Women with the highest consumption of fluids per day had a 20% lower risk of developing stones than the women with the lowest fluid intake.
3. Women who had the highest levels of sodium in their diet had a whopping 61% higher risks of developing kidney stones than the women with the lowest levels of sodium in their diet. 

Best Ways of Preventing Kidney Stones

Based on their research conclusions, the best ways to prevent the formation of kidney stones are to

1. Eat foods high in calcium content
2. Stay away from calcium supplements
3. Drink sufficient fluids every day
4. Reduce your sodium intake

Foods Highest in Calcium Content

These foods have the highest calcium content according to Whole Foods

1. Yogurt - 44.8% RDV
2. Tofu - 39.6% RDV
3. Sesame Seeds - 35.1% RDV
4. Sardines - 34.6% RDV
5. Milk - 29.2% RDV
6. Collard Greens - 26.6% RDV
7. Cheese - 22.1% RDV
8. Turnip Greens - 19.7% RDV

How Much Fluids Per Day?

Every one is a little different. The best way to determine how much fluids you should consume each day is to look at your urine. If it is pale in color, your fluid intake is adequate. If it is dark in color, you should consume more fluids.

How To Reduce Your Sodium Intake

Besides using less salt, you should also reduce your intake of fast foods, processed meats and canned foods. You can also use Lite Salt.

So, eat more foods high in calcium content, take in adequate amounts of fluids and reduce your sodium consumption to improve your kidney's health and fitness by preventing the formation of kidney stones.

Charles

References:

Reuters: " Too Little Calcium, Water Linked to Kidney Stones "
Whole Foods: Calcium

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