Reverse Heart Disease in 24 days (14)

Hi there,

Two weeks in - time to conduct some experiments! Now before you go out and buy a lab coat, I mean it is time to try some variation and addition to your exercise plan. Try something new, something you used to do for fun and enjoyment. Things like dancing, roller skating, swimming, kicking a ball about, after consultantion with your responsible health professional as well as your exercise consultant. Enjoyable exercise leads to release of beneficial endorphins in the brain, boosting your emotional health and well being as well as reducing the effects of stress on the body. Stress reduction is likely helpful in reversing heart disease, so get some enjoyable variation into your exercise - starting today.....


To your abundant excellent health,

Dr Ike
Holistic Health Mentor and Functional Health Expert.

Sources:

Prevention: http://www.prevention.com/health/health/health-concerns/reverse-heart-disease-in-24-days/article

Horizon - The Truth About Exercise (BBC, 2012)
http://www.youtube.com/watch?v=tyQSzx0ofto

Reverse Heart Disease in 24 days (13)

Hi there,

It is time to move.... (no, not from your house!). I am talking about exercise, moving your limbs, your whole body!. A great body of research has revealed that appropriate exercise reduces the risk of heart attack by up to a stunning 50 percent!. Notice I said appropriate. There is no one size fits all approach to exercise. Fortunately, as more evidence is collated by exercise researchers, it is becoming easier for exercise trainers and specialists to plan individualised, tailored exercise approaches for people, as more tools and techniques backed by credible science and practical experience become available. This was shown dramatically in the BBC programme Horizon earlier this year.

In the programme it was shown that people basically fall into two main catergories - responders to high intensity interval training (HIIT) and non responders to such exercise training, and this was predicted by genetic testing. However, before you blame your genes and not do any exercise, a huge body of evidence has also accumulated that doing any level of exercise is better than doing none at all. The data in the programme was mostly for this one exercise training technique, where basically participants pushed themselves to the absolute maximum exertion for a total of 3 minutes (in 20 second bursts) per week had nearly all the health benefits (not the ascetic I hasten to add) and more so than completing 4 hours steady state cardiovascular training per week. The benefits were- glucose release from the muscle stores, and increasing insulin sensitivity by an average of 24%. Vo2 Max (the bench mark of cardiovascular performance) was also increased in around 15% of participants.

What about non responders, you ask? Well, they may not benefit much from HIIT, but as I pointed out earlier, an overwhelming body of evidence does point to some level of benefit for just about everyone when tailored, individualised exercise is undertaken. Seek the advice of your physician, a trained exercise professional and make sure you engage in exercise that you enjoy - that way you will stick to it. Never push yourself above your limit for a prolonged period, that is courting trouble....


To your abundant excellent health,

Dr Ike
Holistic Health Mentor and Functional Health Expert.

Sources:

Prevention: http://www.prevention.com/health/health/health-concerns/reverse-heart-disease-in-24-days/article

Horizon - The Truth About Exercise (BBC, 2012)
http://www.youtube.com/watch?v=tyQSzx0ofto

Reverse Heart Disease in 24 days (12)

Day 12, halfway to reversing heart disease...

Have you been taking vegetable protein? It is time to increase your intake - increase your legumes and pulses, hemp protein (NOT marijuana, this is totally different), artichokes, beets, broccoli, brussels sprouts, cabbage, cauliflower, cucumbers, eggplant, green peas, green pepper, kale, lettuce, mushroom, mustard green, onions, potatoes, spinach, tomatoes, turnip greens, watercress, yams and zucchini are some examples. Spirulina, blue green algae,wheatgrass, barley grass and chlorella could contain up to seventy per cent protein - higher than beef, chicken or pork.

Soy protein may be eaten by those who are not intolerant, but due to containing estrogen like compounds, I personally avoid (I would advise other men to avoid also, there are so many other vegetable protein sources) and should be taken after medical advice by women with either a personal or family history of breast cancer. Increase your intake of vegetable proteins, and watch your chloesterol levels (especially LDL cholesterol) plummet!


To your abundant excellent health,


Dr Ike
Holistic Health Mentor and Functional Health Expert.


Sources:

"Canadian Nutrient File". Health Canada. Retrieved 2012-05-07 - all data unless specified was computed from their database

L P Johnson, J O Reagan, K D Haydon and M F Miller The prediction of percentage of protein in pork carcasses.
J ANIM SCI 1990, 68:4176-4184.

Prevention: http://www.prevention.com/health/health/health-concerns/reverse-heart-disease-in-24-days/article