The past few weeks there has been a lot of discussion on various health related issues like heart-attacks, health in general, etc. It got me to start wondering how "healthy" some of us here are. I know I pretty much fooled myself that I was a fairly healthy bodybuilder when I would only drink protein drinks, take a multi-vitamin and EVOO, but in reality, I was missing out on a lot of supplements and foods and micro-nutrients for a healthier "inside".
Here's the thing about health.... when it finally goes, it's b/c of months to years of abuse/neglect. Plaque deposits don't happen overnight... arthritis doesn't "just happen"... these and other health problems are usually the resultant accumulation of poor diet, nutrients, and supplementation.
Don't get me wrong, I'm not saying anything about training hard or using "super supplements"... I'm all for going hardcore in the weights and REASONABLE (somewhat relative term I know) and INTELLIGENT use of any other ancillaries. But with those- a healthy diet and proper supplementation will take you a long way into a healthier older life. What you do in your 20's can/will affect your 30's... your 30's into your 40's, etc. All of us are going to die, plain and simple... BUT- I want to die "healthy" and not stuck in a wheelchair, etc.
B/c of all that mentioned above is why I wanted to share some of the things I take and do now that aren't just "bodybuilding" related/specific (creatine, etc.) but also geared toward, well, health. I suppose that's the "mother-hen" Nurse side of me
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As mentioned several times in past threads, I TRY to always go for "the most bang for my buck". There are plenty of "good" foods and supplements one can take, BUT, I try to ask what supplements (and foods) are really going to deliver the MOST benefits (and have science behind them). I also try to frame this question against the two key factors/culprits/common denominators in disease and aging that I've pointed out before... free radicals and inflammation.
This list is pretty much only for longevity/health and does not include compounds/supp's for BB (although some do "cross-over")...
1) Grean tea: 2 packs, one to two times a day- for free radicals
2) Trader Joe's "Green" powdered drink: once a day (keeps body alkaline)
3) ALA: 900-1200 mg, per day- EXCELLENT anti-oxidant that is BOTH lipid and water soluble (most AO's are "specific" in that they are either water OR lipid soluble- this crosses both). Also great for blood sugar regulation.
4) DHEA- 25mg, BID to maintain the "back-pathway" (ala John Crisler) of hormone synthesis, particularly if on super supplements.
5) Vitamin D3: 8000iu- raise HDL levels and healthy colon
6) NOW multivitamin
7) Fish oil: 10 grams/day- mostly for inflammation
8) Niacin: 1 gram, REGULAR niacin- raise HDL levels (note- non-flush DOES NOT raise HDL levels and is hepatotoxic)
9) Synthergine- 1.5 mL's BID. 'nuff said.
10) B6: 300mg in the AM- lowers homocysteine levels which higher levels have been significantly correlated with heart disease (note- there is some disagreement if lowering homocysteine levels via B6 supplementation decreases heart disease... but it's very cheap, so why not?
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11) Baby aspirin: to thin the blood by decreasing platelet aggregation.
12) Ubiquinol: 100-200mg/day... support cardiac function (highly suggested for those over 40 and/or those on super supp's). I'm not entirely convinced that ubiquinol is all that superior to "regular" CoQ10. C10 becomes much more bio-available when taken with fat. But, for a few dollars more, I'll go with the ubiquinol for awhile.
What I COULD take, but don't: supp's for prostrate health... only b/c I take aromasin and so many other anti-inflammatories. The thought now for prostrate hypertrophy/plasia/cancer is that it's the estrogen and inflammation that is the cause of it's problems. I may eventually throw in some kind of prostrate "formula" later (SPB, pumpkin seed, etc.).
Foods-
1) I pretty much use only coconut oil for all my cooking or to fulfill my macro needs with my LBA's. Look this stuff up... it's AMAZING. In short- a saturated fat that will lower cholesterol. I'm not doing it justice here.
2) Mentioned in a previous post- the only carbs I get now are from fruits, and from those, pretty much only pineapple (great for inflammation) and blueberries and prunes (two of the highest in anti-oxidants).
3) 1 TBSP cocoa powder (dark or regular, no sugar) to my LBA's or coffee one to two times a day... vasodilator (increases NO), POTENT anti-oxidants (better than green tea actually), helps lower LDL levels
4) 1/2-1 tsp cinnamon powder to my LBA's or coffee one to two times a day- regulates blood sugar, raises HDL levels.
Lifestyle-
1) Here is what may seem like a funny one at first... Brush and floss twice a day- sounds silly right?... here's the thing- I bet most here only brush their teeth in the morning and rarely twice a day (particularly the guys- unless going out to some event/date/etc). It's like this though- diseased/unhealthy gums are significantly correlated with heart disease... it's the inflammation relationship.
2) Sleep... I wish I could say I get 7-8 hours sleep a night... but I SO suck at this one. Besides our usual concern about sleep and muscle recuperation, proper sleep really is one of the best things you can do for mental and physiologic health.
I mentioned before I really "kicked up" my dedication and seriousness about getting lean since January, but also for my health. I have to say, besides looking and feeling better... I even look several years younger!
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