"Dr
Lee, here is what I wanted to say.
I always said that when I get to 50
I will be like Tina Turner but in the last 3 years I started to feel
more like Ike Turner. Along came Dr. Lee who has now made me at 58
feel that I can be Tina Turner again.
Thanks Dr. Lee!
Odette Athanas,
Service Planning Supervisor, Direct Energy, 80 Allstate Parkway.
Click here for more Testimonials! |
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Dr. Derek Lee's video on
FLAT FEET!
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Dr.'s Notes Television Videos.
- Commuter Snack Pack
- Workstation Tips
- Healthy Habits
- Too Much TV?
- Good Snacks
- 5 Stages of Stress
- Lack of Sleep
- Whole Grains
- Sunshine & Vitamin D
- Eat Your Greens
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Just wanted to share a series of 1 minute television clips that I did for Rogers Television earlier this year. Just click on one of the ten topics listed above and it will take you to my blog where the video is hosted. Once again, thanks to Rogers Television for letting me share this with you.
I had a lot of fun making the episodes but I'll definitely keep my day job!!
If you have any questions, just drop me an email at drlee@betterhealthproviders.com.
Dr. Derek Lee
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Ever Notice That Your Feet and Legs Seem To be Sorer in the Summer?! |
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Contact First Name, at this time of the year, summer, I tend to see many patients with foot
and knee complaints.
Believe it or not it's usually because we are all
trying to take advantage of the warmer weather. This means we are
wearing more sandals and flip-flops. This translates into very poor
support for our feet and greater strain on our feet and
legs...especially if you have flat feet.
What's a quick way
to determine if you have flat feet? Take a look at the heel of your
shoes. Do they wear on an angle? If they do, then yes you have flat
feet. For more info, check out my video on flat feet and foot
orthotics here.
Also, this month's newsletter looks at 2 other issues. We examine the current scientific studies that look at the following:
- How making changes in just 4 health behaviours can increase your life expectancy by 14 years!
- A look at how eating the right berries can have a huge effect on both cardiovascular and brain health.
Enjoy the newsletter!
Dr. Derek Lee |
How to Live 14 Years Longer If You Do "4" Simple Things.
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, a new study out of
the University of Cambridge illustrates very dramatically the profound
effect of lifestyle on mortality and longevity.
The news release from
the University of Cambridge boldly states, "Lifestyle changes increase
life expectancy 14 years."
It sounds unbelievable or too sensational to
be true, but it is true.
The prospective study included
20,224 men and women, ages 45-79 living in Norfolk County in the United
Kingdom. They were all in good health. Persons with known heart disease
or cancer were excluded at the start of the study. The researchers
looked at just 4 basic health behaviours: smoking, physical activity,
alcohol intake, and eating practices. People were given a health score
of 1 for each of the following 4 health behaviours:
- Didn't smoke
- Were physically active (not sedentary)
- Kept
alcohol intake levels low; maximum of 2 drinks per day. The majority
(42% of men and 59% of women) had less than 1 drink per day.
- Ate at least 5 servings of fruits and vegetables daily (determined vitamin C levels in the blood)
People
with 4 good health behaviours had only one-fourth the risk of dying
during the 11 year study compared to persons who had a score of 0
(didn't meet any of the 4 good health behaviours). This difference in
mortality equated to being 14 years younger in chronological age even
after adjusting for age, gender, body weight, and social class. These
are remarkable results. They strongly suggest that modest and
achievable lifestyle changes can have a marked effect on your health
and life expectancy.
The best predictor of longevity for both men and women in this study
was smoking. The second and third best predictors of a long life were
eating more plant foods (fruits and vegetables), and being more
physically active.
The influence of these behaviors is just as strong a predictor of
disease or mortality as is blood pressure or cholesterol levels. The
daily choices we make each day have a profound effect on our health.
Choose wisely.
Reference:
- Kay-Tee Khaw, et al. Healthy Behaviors and Mortality. PLOS Medicine. 2008 Jan 8;5(1):39-47.
- Wellsourc 2008
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Brightly Coloured Berries Lead to Better Brain Function and
Heart Health! |
, numerous
studies have shown that a high intake of fruits and vegetables reduces
the risk of cardiovascular disease, including high blood pressure,
heart attacks, and strokes. Fruits and vegetables have many protective
properties:
- They help lower blood pressure.
- They are high in dietary fibre.
- They
are high in antioxidants which help prevent the oxidation of
cholesterol in LDL particles which helps prevent atherosclerosis.
Some
of the most important protective substances found in plant foods are
polyphenols. Some foods high in polyphenols that have been studied and
are protective to the cardiovascular system are cocoa (as in dark
chocolate), red grape juice, wine, and tea.
Brightly colored
berries are also being studied recently because they are particularly
high in polyphenols and are also good sources of other key nutrients
including vitamin C, folate, potassium, and soluble fiber.
The
National Public Health Institute in Helsinki, Finland studied the
affect of berries on cardiovascular health. The study design was a
random controlled trial where half of the participants received 2
portions of berries daily, and the control group received a similar
diet, but without berries. The berries used were brightly colored
(blue, purple, and red) - strawberries, blackberries, raspberries, and
a European "blueberry." People ate 1 serving of berries and drank 1
serving of a berry juice daily for 8 weeks. The main outcome
measurements were platelet function (platelets are involved in clots
forming resulting in both heart attacks and strokes), blood pressure,
and HDL cholesterol levels.
After 8 weeks, researchers found that, compared to the control group, the berry eaters had:
- Favorable changes in platelet function
- Lower blood pressure (greatest improvement seen in those with high blood pressure)
- Improved blood HDL cholesterol levels (5% higher)
All
of these changes are favourable for a healthier cardiovascular system
and they occurred in just 8 weeks. The researchers concluded, "The
results indicate that regular consumption of berries may play a role in
the prevention of cardiovascular disease."
At the recent
International Conference on Vegetarian Nutrition at Loma Linda
University, nutritional researchers presented evidence on the benefits
on brain function of eating berries and other brightly colored fruits
and vegetables. One study presented showed that persons with a high
intake of berries along with other fruit and vegetables were 40% less
likely to develop Alzheimer Disease (AD).
Research on rats
with advanced brain aging similar to Alzheimer's disease showed marked
brain function improvement when fed high intakes of berries for several
weeks. They showed improved learning capacity (ability to solve a maze
to find food which before berry feeding they could no longer solve) and
evidence of new brain cell growth.
The researchers concluded
that eating plant foods high in antioxidants, such as blueberries,
blackberries, cranberry, Concord grape juice, strawberries, and
walnuts, reduces oxidative stress that occurs in aging resulting in:
- Improved motor and cognitive behavior (brain function)
- Anti-inflammatory activity
- Enhanced neuronal communication related to memory and learning
- Neurogenesis (stimulating growth of new brain neurons)
They
further concluded that eating berries, walnuts, and other highly
coloured fruits and vegetables may slow the aging process, provide a
"longevity dividend," and delay the onset of debilitating
neurodegenerative disease.
Bottom line: If
you want an easy way to improve your health, slow the aging process,
improve brain function, and lower your risk of cardiovascular disease,
eat more berries and other highly colored fruits and vegetables daily.
They are low in calories, high in nutrients, good for your health, have
no adverse side effects, and they taste delicious.
Enjoy!
References:
- Erlund
I, Koli R, et al. Favorable effects of berry consumption on platelet
function, blood pressure, and HDL cholesterol. American Journal of
Clinical Nutrition. 2008 Feb;87(2):323-331.
- Joseph
JA, et al. Role of antioxidants from berries and other sources in brain
aging and diseases associated with aging, presented at the
International Congress on Vegetarian Nutrition, Loma Linda University.
March 2008.
- Wellsource 2008
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Take the On-Line Stress Test
(With permission from the Canadian Institute of Stress)
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This on-line test will give you personalized answers to:
- Your overall stress level.
- How your stress score compares to others.
- Your primary stress type:
- Worry Wart
- Speed Freak
- Basket Case
- Loner
- Cliff Walker
- Drifter
- How to reduce your stress by following the 2 ACTION RECOMMENDATIONS specific to your Stresstype.
Click here to take the test.
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