What Vitamins Should I take?
October 5, 2008
One of my neighbors recently read the articles that I wrote about diabetes. She was a bit surprised, as was I, with the statistics regarding the massive effect that diabetes will have on our lives.
My neighbor asked me “what vitamins should I take?” so I did a bit of research on her behalf and I created a custom vitamin and supplement suggestion list for her. I call it a ‘custom list’ because my neighbor is in her mid-twenties, she has an active lifestyle and she works a lot. In other words she is a typical twenty-year-old… She works hard and plays hard. To answer my neighbor’s question, I focused my research to determine what vitamins and supplements an active twenty-year-old should take.
After doing the research for my neighbor, I decided to create a series of articles for the different age groups: 20’s; 30’s; 40’s etc.. I feel compelled to segregate these articles because as we get older our nutritional requirements change. Look for my series of articles starting with “Vitamins for the Ages - 2o’s” that will follow this overview.
But first things first - before we dive into my articles on nutritional supplements, “Vitamins for the Ages - 20’s”, we have to look at physical fitness and nutrition.
Only 45% of Americans are physically active. A physically active person gets at least 30 minutes of moderate physical activity - three or four days a week. In contrast, 27% of Americans do not get enough exercise and are considered to be physically inactive.
When combined with a poor diet, physical inactivity is quickly becoming the leading cause in preventable death in the United States. In a study that was recently released by the Department of Health and Human Resources’ Centers for Disease Control and Prevention shows that death due to poor diet and physical inactivity rose by 33% over the last ten years.
Another study, published in the Journal of the American Medical Association, found that 17% (400,000) of the deaths in the U.S., in the year 2000, were related to poor diet and physical inactivity.
This information is just the tip of the iceberg. 64.5% of US adults are overweight, 30% of US adults are obese… and these statistics go on and on.
So, before we dive into the nutritional supplement information… please keep in mind that nutritional supplements are intended to ‘supplement’ a healthy diet and a physical fitness regime - a healthy lifestyle.
Please remember, the information provided by New Health Supplements is for educational and informational purposes only, and is not intended to be a substitute for the diagnosis, treatment and advice of qualified, licensed medical personnel.
Please discuss New Health Supplements’ opinions and recommendations with your physician. And always consult your physician before you make a significant change in your diet and / or before you begin a new exercise program.
Once again, look for my series of articles starting with “Vitamins for the Ages - 2o’s” - I’ll publish that article in a few days.
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A 2% Investment Can Change Your Life!
June 17, 2008
- Reduce Stress
- Feel better
- Increase Your Energy Level
This sounds like a great advertisement for one of those energy drinks that’s full of caffeine and sugar - but its not. And the 2% investment has nothing to do with money.
Did you know that you can have all of these benefits for FREE by exercising 30 minutes a day? Did you know that 30 minutes is equal to 2% of your day?
You don’t belong to a gym? You don’t have exercise equipment? Hmmm, let’s go for a walk. If you simply make a brisk 30 minute walk part of your daily routine… within one month you will:
- Loose weight
- Look better
- Feel better
- And live longer!
We’ve all seen Jared, the spokesperson for the sandwich shop who lost a tremendous amount of weight by changing his diet - by eating the healthy sandwiches. This is a great ad campaign and it sends a very positive message to all of us. I am, however, quite confident that Jared didn’t loose all that weight by simply changing his diet. I’ll bet you one of those sandwich’s that Jared, in addition to his change in diet, started exercising about 30 minutes a day… A program that has changed his life for ever.
Exercising Tips
First and foremost if you are under the care of a physician, and / or if your are taking medication for diabetes or blood pressure, consult with your doctor before beginning a new lifestyle change such as an exercise program.
Wear comfortable clothes and shoes. It’s important to feel good. Believe it or not, your 30 minutes of exercise a day should be ENJOYABLE! Exercise is probably the only selfish thing that you can do… and feel good about it. Consider your 30 minute exercise program a birthday gift that you receive every day.
Don’t over-do it - it’s important not to tire too quickly. The benefits of your exercise program will disappear if you throw in the towel after 15 minutes.
Pace yourself - it’s especially important to start off quite slowly if you haven’t exercised in awhile. All great journey’s start with one step.
Measure your fitness level and monitor your progress while you exercise. To measure your fitness level - measure your pulse while you are exercising. Your ‘target’ heart rate should be within 50% to 85% of your maximum heart rate.
Your Maximum Heart Rate
According to the American Heart Association, your maximum heart rate is determined by your age. The following table shows maximum heart rates and it shows the estimated target heart rates for the different age categories.
Look for your age category and read across to find your target heart rate:
|
Age |
Target HR Zone 50-85 % | Average Maximum
Heart Rate 100 % |
| 20 years | 100-170 beats per minute | 200 beats per minute |
| 25 years | 98-166 beats per minute | 195 beats per minute |
| 30 years | 95-162 beats per minute | 190 beats per minute |
| 35 years | 93-157 beats per minute | 185 beats per minute |
| 40 years | 90-153 beats per minute | 180 beats per minute |
| 45 years | 88-149 beats per minute | 175 beats per minute |
| 50 years | 85-145 beats per minute | 170 beats per minute |
| 55 years | 83-140 beats per minute | 165 beats per minute |
| 60 years | 80-136 beats per minute | 160 beats per minute |
| 65 years | 78-132 beats per minute | 155 beats per minute |
| 70 years | 75-128 beats per minute | 150 beats per minute |
Your Target Heart Rate
The American Heart Association calculates Target Heart Rate by subtracting an individual’s age from 220. Let’s look at an example, Sally is 38 years old and wants to get into shape and she wants to loose weight. Sally has high blood pressure so she consulted with her physician before starting her new exercise program. Sally calculated her maximum and target heart rates:
Maximum Heart Rate: 220-38 = 182 beats per minute.
50% Target Heart Rate: 182 x .5 = 91 beats per minute.
85% Target Heart Rate: 182 x .85 = 155 beats per minute.
So, in this example, Sally should shoot for a heart rate of 91 beats per minute for the first three or four weeks of her exercise program. She should gradually build up to 137 beats per minute, which is 75% of her maximum heart rate. After exercising regularly for over 6 months, Sally can safely exercise and reach a target heart rate of 155 beats per minute - which is 85% of her maximum heart rate.
Note:
According to the American Heart Association: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.
New Health Supplements
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Tags: Diabetes, Exercise, Heart Disease, Weight LossDiabetes Prevention
May 27, 2008
Diabetes has become an epidemic in America
- The number of adults diagnosed with diabetes has more than doubled over the past 20 years.
- Over 21 million Americans, 7% of our population, suffer from diabetes.
- Over 40 million Americans, another 14% of our population, have Impaired Glucose Tolerance and are ‘at risk’ of contracting diabetes. Read more
Tags: Heart Disease, High Blood Sugar, Liver Disease, Obesity
Non-Hodgkin’s Lymphoma Prevention
May 17, 2008
The American Journal of Clinical Nutrition just released a report that shows that flavonoids help prevent non-Hodgkin’s lymphoma. Given that I have survived two battles with non-Hodgkin’s lymphoma… I was obviously interested to learn how flavonoids might help me avoid a third battle with NHL. You see, my oncologist tells me that “it’s not a question of ‘if’ the cancer will return… it’s a question of when.” In the following article I will share my observations with you about the new NHL prevention report and I’ll share with you what, I believe, has contributed to my personal survival. Read moreNo tags for this post.
Vitamins and minerals help prevent Osteoporosis
May 4, 2008
In our previous article we talked about how we can prevent Osteoporosis with the right diet, with nutritional supplementation, and through exercise. In this article we are going to focus the topic on calcium supplements. Armed with this information, you will be able to purchase and consume the best supplements that will hopefully, help you stay healthy for a long, long time. Read moreNo tags for this post.
Osteoporosis Prevention… no bones about it.
May 4, 2008
Osteoporosis is a disease that occurs more frequently with age. It is characterized by the loss of bone density. People who suffer from Osteoporosis have weak bones that break easily. Osteoporosis typically, but not exclusively, affects postmenopausal women. Today there are just over 25 million Americans who are affected with Osteoporosis.No tags for this post.
Meet Doug Cobb, your host for "New Health Supplements", I have survived cancer twice! My story is how I overcame the long term effects of cancer through nutrition, diet and supplements which I highlight on this site. Supplements can help you too! Read more »