Healthier Heart

Five Steps to a Healthier Heart....

Step 1:

Eat five to ten servings per day of fresh fruits and vegetables
Studies have shown that populations that eat large amounts of fruits and vegetables have half the cardiovascular disease rate of those that don't. So the more fruits and vegetables that you can include in your diet the better. Scientists are discovering new aspects and benefits of foods all the time so although taking supplements like beta-carotene and fiber may be beneficial, they can not give you all the advantages found in a variety of foods.

Step 2:

Eat foods high in antioxidants. Supplement your diet with vitamins E and C.
Fruits and vegetables supply many antioxidants but they can also be found in many other foods such as nuts, wheat germ and garlic, and beverages, such as green tea.
Antioxidants protect arteries as well as the heart itself in several ways. They also help prevent the degradation of cholesterol - this is much more harmful than the mere presence of cholesterol in the arteries.
The most important antioxidant is Vitamin E. It is difficult to obtain sufficient amounts of this vitamin to protect against cardiovascular disease from diet alone. So taking a supplement is a good idea. Most experts suggest 400 IU. There is some evidence that natural Vitamin E is preferable to synthetic.
Most nutritionists also suggest supplementing with vitamin C at a dosage of 500mg to 2,000 mg each day, depending on how much you obtained from your diet. As your body cannot store Vitamin C it is best to divide the dose into 2 or 3 equal amounts taken throughout the day.

Step 3:

Eat less iron by eating less meat and iron-fortified foods.
Studies have shown that high levels of iron can be harmful to the heart and arteries. Men, over age 20, who have higher levels of stored iron had higher levels of cardiovascular disease. In women increased cardiovascular disease related to stored iron does not become a factor until after age 50, when menopause begins and iron levels rise.

Step 4:

Eat plenty of therapeutic nutrients.
Scientists have shown there are many nutrients that can protect arteries and improve cardiovascular health. The most important are listed
below:

Vitamins Source
B6 Yeast, sunflower seeds, wheat germ, salmon, walnuts, beans and bananas.
B12 Clams and oysters.
Folate Leafy greens, wheat germ and oranges.

Minerals Source
Calcium Dairy, greens and beans.
Magnesium Nuts and seeds, whole wheat bread and fish.
Potassium Fruits, vegetables and dairy.
Selenium Whole grains, onions, fish and dairy.

Other Nutrients Source
Arginine Nuts
Flavonoids Onions, grapes, apples and black tea.
Genistein Soybeans.
Lutein Spinach and kale.
Lycopenes Tomatoes and pink grapefruit.
Pectin Grapefruits, citrus fruits and apples
Sulfur Garlic and onions
Soluble fiber Apples, bananas, citrus fruits, carrots, oat bran and beans.

Step 5:

Keep physically active. Exercising will improve your cardiovascular system. It also uses energy and allows us to eat more of the foods that contain high amounts of therapeutic nutrients.

Eight Steps To Silkier Skin.....

Our modern lifestyles and diet can damage our skin and its collagen by destroying enzymes and creating free radicals. This in turn decreases skin flexibility and elasticity. Excessive free radical damage can result in leathery skin, wrinkles and even skin cancer.

The best line of defense is prevention. So be good to your skin and try following these 8 simple steps. Your skin will be glad you did.

a.. Your skin needs plenty of fluid to keep it hydrated and to minimize wrinkling. So drink lots of water - 8 to 10 glasses every day.
a.. Diet is important. Eat plenty of fresh enzyme-rich fruits and vegetables such as avocados, bananas, broccoli, cabbage, mangos, wheat grass and sprouts, the richest source.
a.. Your face will reflect the first signs of fatigue so get plenty of rest.
a.. If you smoke, quit.
a.. Minimize alcohol intake.
a.. Avoid excessive exposure to the sun.
a.. Help nourish your skin by using skin-care products that contain vitamins, minerals and enzymes.
a.. Improve circulation and enzymatic activity by exercising.

Gingivitis.....

The symptoms of Gingivitis include inflammation and swelling of the gums, bleeding and receding gums, and often pain. Gingivitis should not be left untreated as it can be the early stage of more serious periodontal diseases

Gingivitis develops when plaque builds up around the gum line. Plaque forms when food particles and bacteria combine to harden and stick to the teeth. This causes the gums to become irritated and swell leaving more pockets to accumulate plaque. The gums then start to bleed and begin to recede leaving the roots of the teeth, and eventually the jawbone open to attack by plaque. If the disease is not stopped then loss of teeth and abscesses are likely to occur.

Causes of Gingivitis And What You Can Do to Help

a.. Poor brushing and flossing allows plaque to build up around the teeth irritating the gums. As this is the leading cause it should be the first to be corrected. Work with your dentist to develop a regular dental hygiene program.
a.. Too many soft foods in the diet do not give teeth and gums adequate exercise to stay healthy. Start eating a healthy, varied diet including lots of raw foods and foods that require plenty of chewing, avoid sticky, sweet foods. Chewing, as well as exercising your teeth and gums, also produces saliva that helps to protect the mouth from bacteria.
a.. Inadequate intake of certain vitamins and minerals can make gum disease more likely. These include Vitamin C, Beta Carotene, Folic Acid, Calcium and Bioflavonoids.
a.. Too much sugar in the diet is thought to be harmful to the gums.
Experts believe that sugar feeds the bacteria that causes Gingivitis.
a.. Cut out soft drinks. Soft drinks are a double problem as they contain excess phosphorous as well as sugar. Some scientists think that excess phosphorous robs the bones of Calcium potentially leading to osteoporosis. It is thought that the first bone to loose calcium is the jawbone and this can lead to the loss of teeth.
a.. Badly fitting fillings can irritate the surrounding gum. Experts also believe that silver/mercury fillings can leech out causing toxicity that can lead to Gingivitis. Have your dentist check your fillings.
a.. Smoking and excessive alcohol have been found to increase the chance of developing Gingivitis.
a.. Chronic illness.

Nutritional Supplements to Consider

a.. Vitamin C - 2000mg - Important for the promotion of healing. In studies Vitamin C reduced gum bleeding and improved gum health. You can also make a mouthwash from the crystalline form of Vitamin C. Twice daily swish in mouth for 1 minute before swallowing
b.. Calcium - 1,500 mg - Helps prevent bone loss around gums
c.. Vitamin A, taken as Beta Carotene -25,000 - 50,000 IU (15 - 30
mg) Aids in the healing of gum tissue
d.. Folic Acid - Helps to reduce inflammation and infection.You can take this both as a supplement & also as a mouthwash.
e.. Zinc - Helps prevent infection and aids healing. Using the chewable tablets allows the zinc to come in direct contact with the gums. In a study this was found to reduce the growth of plaque.
f.. Vitamin E - 400 IU - Aids in the healing of gum tissue. It may also be helpful to open a Vitamin E Capsule & apply the oil directly onto sore gums
g.. Coenzyme Q10 -25 mg taken twice daily - Has been shown to aid in the treatment of gum disease

The information presented is for information purposes only. It is based on scientific
studies or traditional usage. Consult a health care professional before using supplements or making any changes in prescribed medications.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.