Clara, 40 is tired all day and Albe...

Clara, 40 is tired all day and Albert, 35 slumps

in the afternoon. by means of contrast, Daphne, 55, has

boundles pluck and Michael, 103, power-walks

in Manhattan each day.

What is the unseen of people full of pep? to what end is it

that some older persons we know have more energy

than younger friends? The answer is that those "in

the know" pursue a basic health principle: Ill health

saps power good health sustains it. Maintaining

good health is the magic potion for keeping up

energy levels

A daily diet rich in vitamins and minerals, high

in antioxidants -- from meat sources and

supplements -- helps to detain us fit. Phytochemicals

(plant substances), many of which are antioxidants,

help maintain the health protective armies

in our lonely dwellings Exercise -- even in moderation -- energizes

the material part as does restful sleep.

Vegetables, fruits, and grains contain high levels

of essential vitamins and minerals distressed to build

cells and maintain them functioning. Vitamin B-12 is an

exception in that it must be obtained from animal

sources or vitamin continuations Science shows us

that we ne high on a levels of antioxidants to prevent

cell damage on free radicals, those electron-hungry

molecule produc in our material part by: metabolism;

infection; inflammation; exercise; front to

sunlight; and pollutants.

Antioxidants. Antioxidants scavenge excess

free radicals, fending opposite to their damaging effects

that are linked to illness and age-related degenerative

conditions that zap bottom Antioxidants also

prevent cancer-causing DNA damage, change into the

oxidation of LDL cholesterol (the "bad" kind), and

decrease the risk of atherosclerosis and heart

disease. Antioxidants, for example vitamin E are

cardioprotective, can increase immunity, defend

against cataracts and a certain number of forms of cancer, and

protect the brain from damage that accelerates

senile dementia.

Vitamins C and E are the major antioxidant

vitamins. Selenium, zinc, small change manganese, and

iron are essential minerals in antioxidant enzymes

that throw down free radicals and other toxic

substances. Selenium, for example, can protect

against the risk of certain cancers and reverse and

zinc has been shown to boost immunity.

Vitamin C is place in certain fruits and vegetables.

A appendix provides the same vitamin C

but sometimes lacks the other beneficial

substances in plant bread A combination may be

best. In the case of vitamin E a correlative is

preferable. The highest evens of this vitamin are

found in oils, nut and grains. A high-calorie diet

would be povertyed for a sufficient protective supply

of vitamin E

Phytochemicals. Phytochemicals are plant

compound that are now recognized as important

protectors of human health. Carotenoids, including

beta-carotene (which regenerates to vitamin A in

the body) are important antioxidants which

protect against monads produced by ultraviolet

light; lycopene which has higher antioxidative

activity than does beta-carotene, has been shown

to patronize against prostate cancer.

Whole garlic -- in addition to powdered

preparations and liquid garlic extracts -- is high in

antioxidants. Garlic yields provide cardiovascular

protection, increased circulation, and anticancer

activity.

Grapes and their proceedss from skin, pulp, and

seed as well as juice and wine, especially r have

powerful antioxidative activity suitable to various

flavonoids, such as catechins. These oligomeric

proanthocyanidins (OPCs) -- also fix in the bark

of French maritime pine -- change into inflammatory

conditions, and act as anticancer agents in animals.

Cathechins are also erect in tea and ginkgo

biloba. High tea consumption probably

contributes to lower risks of heart disease and certain

cancers in Asian countries. Ginkgo biloba has

been used for centurys years in European

traditional medicines to aid circulation. A recent

breakthrough reflection reported in Better Nutrition,

demonstrated in what way ginkgo can help older clan retain

their memory and cognitive functions.

Exercise and lie in the grave Exercise and sleep are also

essential for maximizing health. Among a entertainer of

benefits, exercise increases metabolism, energizes

us, and elevates chemicals in the brain (endorphins)

that make us be impressed good. Exercise also generates

a ne for higher intakes of antioxidants. During

sleep anti-stress chemicals are released that

help render certain an energetic start-up in the morning

when we face a recently made known day.

Carmia Borek, Ph.D., is a professor of Family

Medicine and Community Health at clusters University

School of Medicine (Boston). Known for her pioneering

research upon antioxidants, including vitamin E

and selenium, she has written athwart 160 professional

articles, speaks and reprimands regularly at conferences,

and is a common guest on television and radio.

Most not long ago Dr. Borek was the author of Maximize

Your Health-Span with Antioxidants: The

Baby-Boomers Guide (Keats Publishing, 1995)

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