August 17, 2011 at 11:45 am , by Julie Bain
Welcome to week 2 of our plan! How’d you do with your pedometer and your colorful fruits and veggies last week? I made some progress and I’m feelin’ good. Hope you are too! So what’s on tap for this week?
BIG D AND SUNSCREEN
You need to protect your skin from the sun (to look young and avoid skin cancer). But you need vitamin D for strong bones and maybe even to prevent cancer and heart disease. So how to do you do both? It’s a problem I’ve wrestled with.
My doctor called me a few days ago to tell me that everything on my recent blood test looked good, except one thing: I’m deficient in D. In winter, sure. But in August? Well, I avoid the sun like the plague, thanks to my history of skin cancer. That means wearing sunscreen every day, staying on the shady side of the street—and donning a hat when it’s high noon.
Yes, I take a 1,000 mg D3 supplement almost every day, and I always take it with some nuts or cheese since it’s fat soluble, to improve absorption. But apparently it’s not enough. Supplements just don’t work as well as the sun. My doc suggested I go to 2,000 mg a day—a level that most experts think is safe (although more research needs to be done). And maybe just a few unprotected minutes of sun a day on my arms and legs might be a good idea, too. But just a few!
Aren’t we all? Stress can raise your blood pressure, and so can the junky food you crave when you’re having a bad day. You know that lowering your bp can help your cardiovascular system, but here’s news: healthy blood pressure is good for your memory and brain health! High blood pressure causes no symptoms, so you’ve gotta get checked out. If you can’t see your doc right now, try out one of those drugstore kiosks where you can stick your arm in the cuff. You want to be at 120/80 or lower, and many experts say 115/75 is ideal. If you’re higher, take some deep breaths and take another reading. If it’s still high, make an appointment with your doc.
CALM IT DOWN
A great way to reduce stress (and your blood pressure!) is meditation. It can also improve your memory and boost your immune system. And anyone can learn it. All you have to do is sit quietly and focus on your breathing. The trick is carving out and committing to a few quiet minutes a day. I studied transcendental meditation back in the ’70s (hey, it was good enough for the Beatles!). I remember how tough it was to learn to sit still and let go of all those busy, busy thoughts—without judging myself every time I felt I wasn’t doing it “right.” I’m going to commit to meditating for 20 minutes every day this week if you will. Cheers to a younger you!
Photo copyright goodluz—Fotolia.com
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