 |
EXERCISE AND CHOLESTEROLNormal cholesterol levelsExercise and cholesterol are strongly correlated. Inversely - that means as you increase your exercise, then your bad cholesterol decreases. Bad cholesterol? Is there a good cholesterol? Yes, indeed, read further. Masses has been written about cholesterol, but there's much that's controversial and adding to the confusion not even the experts can agree. And what is agreed upon, many Western people ignore anyway! Want to avoid that stroke or an MI? Incidently, are you familiar with the signs of an impending heart attack? However, let's first consider a few figures, (Metric figures in brackets) and then we'll look at some simple things that you can do for yourself. High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL)Remember that LDL is the bad cholesterol, and HDL is the good cholesterol. HDLs carry cholesterol back to the liver thus lowering the the plaque that clogs arteries.Your good cholesterol HDL should be no lower than 40 mg/dL (1.0). Above 40, HDL protects your arteries and has been shown to lower heart and blood vessel disease. Your TOTAL CHOLESTEROL level (LDL and HDL and some other bits and pieces) should be under 200 (5.1). Some experts think much less than 200, particularly if you have a family history of heart disease. But work on 200 for now. Even more important is that ratio of Total cholesterol / HDL. Work with 200 / 40 = 5, but most authorities would consider that too high. So you either have to lower the total cholesterol below 200, or raise the HDL above 40. Let's see what can be done about both. Tip In old age, total cholesterol levels rise normally. If you have reached your eighties without a heart attack or stroke, and you're not losing your marbles, then don't get paranoid if your total cholesterol is moderately raised and your blood pressure is under control! Rather think about more exercise.
EXERCISE
Exercise has been proved to have an important benefit not only on your cholesterol but the whole body, and your mind too. All exercise is good, within reason, but those that raise your heart rate, making you sweat and breathe more deeply are the best. They have been proved to lower the bad cholesterol LDL, and raise your good cholesterol HDL by up to 10%. So you get a double wammy effect from exercise on the ratio of LDL /HDL since exercise lowers LDL and raises your HDL. Think Win-Win. What is best for my overall health? If you have arthritic knees, give jogging the miss. Think rather aqua-exercise. If you have sore feet, consider cycling. If you are busy-busy, invest five minutes in a skipping rope. If you should be spending more time with your spouse or children, then walking is of course best. Depressed? Few things beat a walk in the sunshine. Light entering the eyes stimulates the pineal gland in the brain, flooding your body and mind with the feel-good neuro-transmitters. Always think outdoors before the gym or the home-trainer. Few things beat a thirty minute walk with an apple or a sandwich at lunch time. It's all about exercise and cholesterol, right? How far, and how fast? This little three minute test will give you a pretty shrewd idea of your level of fitness. Click here for the Kasch Pulse-recovery test. MENTAL EXERCISEThe brain contains loads of nerve cells. Billions, in fact. As we age, they don't die off, but they do shrink. It's normal, like greying hair, so remembering names and places, events and telephone numbers becomes more difficult.At the same time, the chemicals that relay the information from one neuron to the next begin to diminish. It takes a little longer to remember someone's name whom you haven't seen for a while. This is normal, it's not Alzheimers or senile dementia. But, and it's a big BUT, what can we do to slow the process? Plenty. Firstly, your total cholesterol should be maintained within acceptable limits. High cholesterol is associated with Alzheimers. However, sudden lowering of cholesterol can have dramatic effects on your brain as those chemicals that relay the information from one cell to the next are cholesterol dependent. So do it slowly, bit by bit, with more exercise, more salad, sensible eating etc. Oops, nearly missed the etc. A glass of red wine, remember. One! But do it! Start today if your cholesterol is too high. Secondly, don't simply accept that you are getting older. Research shows that if you expect your memory to get worse, then it will get worse! Be proactive. How? Mental exercise and cholesterol. Probably the single most important thing you can do is to turn off the TV. It requires very little mental activity, and no response. Instead think of spending time doing something you have wanted to do. Always wanted to learn Spanish? Join a class and learn Spanish! Used to love chess, but can't find a partner? Internet chess is the rage these days. I love it. You meet new people from all over the world, swap ideas. Learn Sudoku, read a book, do what I'm doing: make a website. It's really not that difficult, nor need it be expensive. Blogging is free and with this company even dummies like me can make a website. It's called SBI. Give them a call, and tell them I sent you. I get a kick back!
Staying alert has been shown to be extremely important. When you travel, look out for the route so that you could drive it yourself. If you're at the seaside, follow the tides. Note where the sun rises and when. Is the moon waning, or is it only your brain? Saying things out aloud, and writing them down definitely helps. For example, you might say: "Glasses, I'm putting you down there so I won't forget where you are." And you won't forget. When you meet someone new, say: "Hello John, so nice to meet you." And you won't forget their name. I as a chiropractor use this every day with my patients. Every one gets named by name. I used this same technique to learn Dutch, and hey, I've learnt a new language. It's been tough, but it's a wonderful sense of achievement when you decide to do something - and go and do it. The research that it is not so much memory loss, as failing to pay attention to detail. Focus the mind, stir it and stretch it. Mental exercise and cholesterol. Stay interested, keep the mind active, be attentive to detail and above all remain alert. SLOW FOODOther simple things? Plenty of fibre rich foods are known to reduce the total cholesterol. Salads and fruit and the easiest. The pectin in an apple is excellent, and 2-3 apples alone per day will lower your total cholesterol by 10%.So, five minutes with your skipping rope, plus 2 apples = 20% drop in total cholesterol. What could be easier?!! You see exercise and cholesterol go hand in hand. You really don't need to go to the ends of the earth to find solutions, and certainly you should consider these before taking drugs. They have some horrible side-effects. Exercise and cholesterol may just mean reaching out for an apple for breakfast!
Don't forget the fish soup and the Eggplant. Any idea what effect investing an extra $100 a month (the cost of a month's supply of Lipitor) in your house mortgage would have? The way compound interest works, it would you make you very wealthy! Well, not Bill Gates wealthy, but still not to be sneezed at. Oxidised cholesterol is the real devil. Ask your McDonald's when they last changed the oil! Better to make your French Fries at home, and ditch the oil when you're done, or use Olive Oil which does not oxidise nearly as readily. When it comes to exercise and cholesterol it's all about exercising the Right choices. Benefits of Olive OilThe beauty of olive oil is that it contains high levels of mono-unsaturated fat. So does the Avocado. Monos not only lower the bad LDLs, but also have the beautiful effect of raising your good HDLs. Exercise and cholesterol may simply mean reaching for the Olive Oil decanter!Complex? To find out more about olive oil,
click here.
FROM THE COALFACEA letter received from an 85 year old woman:"Thanks for the words about exercise and cholesterol. Mine was 7.1 and is now 6.9 since I moved to less cow's milk cheese and more goat's milk cheese. Also I am really enjoying soya milk, so that is no hardship, but still have a drop of ordinary milk in my tea!! It's not really a dietary problem (as you know we are vegetarians), and my very caring GP is not too pressing. The herbal anti-cholesterol stuff brought it down to 6.5, but is constipating. The cholesterol drug gives me aching joints. Nasty to wake at 3 am with sore legs. Of course I do have normal aches and pains, but since I stopped the cholesterol pill, my nights have been a lot better! I will come back some time for a chat! We've also started your exercise and cholesterol regime. A whole half hour walk is manageable. Just! And meantime, we are enjoying a bottle of wine! RED you advised? Nice stuff anyway!!" This is one very fit 85 year old, I must tell you. Computer, books, community service, exercise (she swims every day of the year), travel, grandchildren ... Why is all this so important in chiropractic, you may ask? I find it so sad watching folk deteriorate unnecessarily. The weight gain, the mental loss, the pain - it really doesn't need to happen, but it will take a big effort! Or suffer, your choice. Exercise and cholesterol, physical, mental, perhaps we should write a page on spiritual exercise! Jup, it's time to leave my computer and reach for my Bible, and a quarter hour with the Lord. Offended? Sorry, that's me.
|
