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Lifestyle Tips from Dr. Ralph Cinque
Let's begin by discussing diet. Obviously if we are going to do
everything possible to ward off aging, and age-related diseases,
we have to do more than take HGH and vitamin supplements.
There is nothing more important to achieving optimal health than
eating correctly. To my mind, that means emphasizing fresh produce
in your diet. Fresh fruits and fresh vegetables are packed with
vitamins, minerals, antioxidants, and numerous protective
phytochemicals. They are naturally low in fat, low in calories,
low in sodium, and they contain no cholesterol. Keep in mind that
in animal studies, the most proven anti-aging and life extension
technique has been caloric restriction. "Undernutrtion without
malnutrition" has been the call of famed gerontologist
Dr. Ray Wolford of UCLA, my alma mater. And there is every reason
to believe that undernutrition works as well with humans as it does
with animals. Moreover, the easiest and most painless way to
achieve caloric undernutrition is by emphasizing fresh fruits and
vegetables in your diet because they are naturally low in calories,
yet they fill you up and give you the bulk you need.
Much press has been given lately to the resurgence of high protein
diets that are usually named after various famous doctors who advocate
such diets. I am not in favor of high protein diets, and I want you to
know precisely why. Proteins consist of long chains of amino acids,
and amino acids consist of long chains of carbon molecules with two
distinguishing attachments: an acid radical and an amino group.
The body can only use so much protein, and if you consume more protein
than you need, your body has to break down the excess. In the process,
the acid radical is released (adding to the acid residue of the body)
and the amino group is released (adding to the nitrogen waste of the
body). This is a burden: to your liver, to your kidneys, and to your
body overall. You may be able to get away with eating that way when
you are young and growing, but certainly not when you are older.
It is far better to emphasize fresh fruits and vegetables and natural
carbohydrates, which burn clean. Fresh fruits, green salads, and
steamed vegetables are by far the most nutritious foods there are,
especially if you look at it from a nutrient per calorie basis.
Even starchy vegetables, like potatoes, yams, corn, and squash,
are not fattening so long as you avoid adding butter, margarine
or other worthless fats to them.
The best plan is to eat a large amount of fresh plant produce every day
and to eat just a moderate amount of protein. Of the animal proteins,
I think that fish is by far the best because of the beneficial omega-3
fatty acids they contain. And for those who do not have high
cholesterol, I think that premium, free-range eggs can be eaten,
but sparingly. However, do not overlook plant proteins;
I think that legumes are excellent, and also I have a great appreciation
for raw nuts. Be aware that some grains, wheat in particular,
can give people digestive and allergic reactions. Anyone trying to lose
weight is better off avoiding flour products of all kinds. And, I
strongly urge you to go easy on dairy products, even if they are low-fat.
I would rather see a woman take a good calcium supplement, such as
calcium citrate, rather than rely on milk and cheese for calcium.
I want to encourage you to keep up a regular exercise program, and please
be aware that even brisk walking can provide all of the health and
anti-aging benefits of exercise. You don’t have to do anything more
strenuous or heroic unless you want to. And lastly, I want to emphasize
the crucial importance of avoiding pernicious habits such as smoking.
You cannot expect to remain healthy and retard the aging process in your
body if you are going to smoke. It is just not possible.
Regarding alcohol, there is a popular notion today, even within Medicine,
that a little bit of alcohol is better than none. But I want you to know
that I doubt the wisdom of that assumption, and for the record, I abstain
from drinking alcohol completely. However if you do drink, please do so
very, very abstemiously.
A healthful lifestyle is the cornerstone of good health, and it should be
the foundation of everyone's anti-aging program.
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