Search 
 
PHYSICAL ACTIVITY AND AGING.
EXPERIMENTAL AND CLINICAL DATA.
 
 
  STRETCHING  
   
 


INTRODUCTION

   Stretching includes flexibility exercises and Yoga. Static stretches are recommended for improving sense of balance and restoring the body. Practicing Yoga in the long term results in stress reduction, decreased pain (e.g. joint pain) and strengthened synergistic muscle groups. Stretching can aid the prevention of osteoporosis and the elimination of menopausal symptoms.
   There are four main factors that Yoga addresses, which can adversely influence the body over time. These are the effect of gravity on the spine, posture, sedentary lifestyle and a bad exercise regime. Yoga will help you to change your postural habits and aid your anti-aging program. For elderly people, more vigorous forms of exercise might be contraindicated, but stretching does not cause any joint problems and is way easier than “fitness” exercises.
   It is recommended that stretches are repeated four times per muscle group, two or three times per week. Each stretch should last 15-30 seconds to the point of mild discomfort. Whether at home or with a professional instructor, stretching is a very important part of healthy lifestyle and an essential component of any life extension plan
.

 
Psychophysiologic effects of Hatha Yoga on musculoskeletal and cardiopulmonary function: a literature review.
Study of yoga asanas in assessment of pulmonary function in NIDDM patients.
Hatha Yoga therapy management of urologic disorders.
Yoga for stress reduction and injury prevention at work.
Therapeutic potential of yoga practices in modifying cardiovascular risk profile in middle aged men and women.
Improved performance in the Tower of London test following yoga.
Retardation of coronary atherosclerosis with yoga lifestyle intervention.
Yoga-based intervention for carpal tunnel syndrome: a randomized trial.
Clinical study of yoga techniques in university students with asthma: a controlled study.
Yoga for rehabilitation: an overview.
Effect of Sahaja yoga practice on seizure control & EEG changes in patients of epilepsy.
Evaluation of a yoga based regimen for treatment of osteoarthritis of the hands.
The effects of acute stretching on hamstring muscle fatigue and perceived exertion.
The effects of static and ballistic stretching on delayed onset muscle soreness and creatine kinase.
Comparative study of static, dynamic, and proprioceptive neuromuscular facilitation stretching techniques on flexibility.
 
   
   
J Altern Complement Med. 2002 Dec;8(6):797-812.
Psychophysiologic effects of Hatha Yoga on musculoskeletal and cardiopulmonary function: a literature review.
Raub JA.
National Center for Environmental Assessment, Research Triangle Park, NC 27711, USA.

Yoga has become increasingly popular in Western cultures as a means of exercise and fitness training; however, it is still depicted as trendy as evidenced by an April 2001 Time magazine cover story on "The Power of Yoga." There is a need to have yoga better recognized by the health care community as a complement to conventional medical care. Over the last 10 years, a growing number of research studies have shown that the practice of Hatha Yoga can improve strength and flexibility, and may help control such physiological variables as blood pressure, respiration and heart rate, and metabolic rate to improve overall exercise capacity. This review presents a summary of medically substantiated information about the health benefits of yoga for healthy people and for people compromised by musculoskeletal and cardiopulmonary disease.

   
   
Indian J Physiol Pharmacol. 2002 Jul;46(3):313-20.
Study of yoga asanas in assessment of pulmonary function in NIDDM patients.
Malhotra V, Singh S, Singh KP, Gupta P, Sharma SB, Madhu SV, Tandon OP.
Department of Physiology, University College of Medical Sciences, GTB Hospital, Shahdara, New Delhi, 110 095.

Certain yoga asanas if practiced regularly are known to have beneficial effects on human body. These yoga practices might be interacting with various, somato-neuro-endocrine mechanisms to have therapeutic effects. The present study done in twenty four NIDDM patients of 30 to 60 year old, provides metabolic and clinical evidence of improvement in glycaemic control and pulmonary functions. These middle-aged subjects were type II diabetics on antihyperglycaemic and dietary regimen. Their baseline fasting and postprandial blood glucose and glycosylated Hb were monitored along with pulmonary function studies. The expert gave these patients training in yoga asanas and were pursed 30-40 min/day for 40 days under guidance. These asanas consisted of 13 well known postures, done in a sequence. After 40 days of yoga asanas regimen, the parameters were repeated. The results indicate that there was significant decrease in fasting blood glucose levels (basal 190.08 +/- 90.8 in mg/dl to 141.5 +/- 79.8 in mg/dl). The postprandial blood glucose levels also decreased (276.54 +/- 101.0 in mg/dl to 201.75 +/- 104.1 in mg/dl), glycosylated hemoglobin showed a decrease (9.03 +/- 1.4% to 7.83 +/- 2.6%). The FEV1, FVC, PEFR, MVV increased significantly (1.81 +/- 0.4 lt to 2.08 +/- 0.4 lt, 2.20 +/- 0.6 lt to 2.37 +/- 0.5 lt, 3.30 +/- 1.0 lt/s to 4.43 +/- 1.4 lt/s and 64.59 +/- 25.7 lt min to 76.28 +/- 28.1 lt/min respectively). FEV1/FVC% improved (85 +/- 0.2% to 89 +/- 0.1%). These findings suggest that better glycaemic control and pulmonary functions can be obtained in NIDDM cases with yoga asanas and pranayama. The exact mechanism as to how these postures and controlled breathing, interact with somato-neuro-endocrine mechanism affecting metabolic and pulmonary functions remains to be worked out.

   
   
World J Urol. 2002 Nov;20(5):306-9. Epub 2002 Oct 24.
Hatha Yoga therapy management of urologic disorders.
Ripoll E, Mahowald D.

Hatha Yoga (often referred to as "yoga") is an ancient type of physical and mental exercise that has been used as a therapeutic modality in traditional Indian medicine for centuries. Yoga as a complementary modality in western medicine is more recent and continues to grow. Chronic urologic disorders are often difficult to diagnose because their presentation mimic other medical conditions and are often a diagnosis of exclusion. Treatment is also frustrating because the more traditional treatments are often unsuccessful in managing chronic disorders. Health care practitioners are often forced to look elsewhere for other modalities to provide pain relief and improve quality of life. Hatha Yoga is one of these modalities which has been extremely useful to many patients in reducing the suffering seen with chronic urologic conditions such as: prostatodynia, chronic orchitis, chronic epididymitis, vulvodynia, interstitial cystitis, etc.

   
   
Work. 2002;19(1):3-7.
Yoga for stress reduction and injury prevention at work.
Gura ST.
In-Alignment, Inc., 1450 Catherine Drive, Berkeley, CA 94702, USA.

At work employees face numerous psychological stressors that can undermine their work performance. These stressors, stemming from a variety of possible causes, have enormous health and financial impacts on employees as well as employers. Stress has been shown to be one of the factors leading to musculo-skeletal disorders (MSDs) such as: include back pain, carpal tunnel syndrome, shoulder or neck tension, eye strain, or headaches. Yoga is an ancient form of exercise that can reduce stress and relieve muscular tension or pain. Practicing yoga at the workplace teaches employees to use relaxation techniques to reduce stress and risks of injury on the job. Yoga at the workplace is a convenient and practical outlet that improves work performance by relieving tension and job stress.

   
   
J Assoc Physicians India. 2002 May;50(5):633-40.
Therapeutic potential of yoga practices in modifying cardiovascular risk profile in middle aged men and women.
Damodaran A, Malathi A, Patil N, Shah N, Suryavansihi, Marathe S.
Bhabha Atomic Research Centre, Medical Divsion Mumbai.

AIMS OF STUDY: To study effect of yoga on the physiological, psychological well being, psychomotor parameter and modifying cardiovascular risk factors in mild to moderate hypertensive patients. METHODS: Twenty patients (16 males, 4 females) in the age group of 35 to 55 years with mild to moderate essential hypertension underwent yogic practices daily for one hour for three months. Biochemical, physiological and psychological parameters were studied prior and following period of three months of yoga practices, biochemical parameters included, blood glucose, lipid profile, catecholmines, MDA, Vit. C cholinesterase and urinary VMA. Psychological evaluation was done by using personal orientation inventory and subjective well being. RESULTS: Results showed decrease in blood pressure and drug score modifying risk factors, i.e. blood glucose, cholesterol and triglycerides decreased overall improvement in subjective well being and quality of life. There was decrease in VMA catecholamine, and decrease MDA level suggestive decrease sympathetic activity and oxidant stress. CONCLUSION: Yoga can play an important role in risk modification for cardiovascular diseases in mild to moderate hypertension.

   
   
Indian J Physiol Pharmacol. 2001 Jul;45(3):351-4.
Improved performance in the Tower of London test following yoga.
Manjunath NK, Telles S.
Swami Vivekananda Yoga Research Foundation, City Office, # 9, 1st Main, Chamarajpet, Bangalore-560 018.

Twenty girls between 10 and 13 years of age, studying at a residential school were randomly assigned to two groups. One group practiced yoga for one hour fifteen minutes per day, 7 days a week, while the other group was given physical training for the same time. Time for planning and for execution and the number of moves required to complete the Tower of London task were assessed for both groups at the beginning and end of a month. These three assessments were separately tested in increasingly complex tasks requiring 2-moves, 4-moves and 5-moves. The pre-post data were compared using the Wilcoxon paired signed ranks test. The yoga group showed a significant reduction in planning time for both 2-moves and 4-moves tasks (53.9 and 59.1 percent respectively), execution time in both 4-moves and 5-moves tasks (63.7 and 60.3 percent respectively), and in the number of moves in the 4-moves tasks (20.9 percent). The physical training group showed no change. Hence yoga training for a month reduced the planning and execution time in simple (2-moves) as well as complex tasks (4, 5-moves) and facilitated reaching the target with a smaller number of moves in a complex task (4-moves).

   
   
J Assoc Physicians India. 2000 Jul;48(7):687-94.
Retardation of coronary atherosclerosis with yoga lifestyle intervention.
Manchanda SC, Narang R, Reddy KS, Sachdeva U, Prabhakaran D, Dharmanand S, Rajani M, Bijlani R.
All India Institute of Medical Sciences, New Delhi, India.

BACKGROUND: Yoga has potential for benefit for patients with coronary artery disease though objective, angiographic studies are lacking. MATERIAL AND METHODS: We evaluated possible role of lifestyle modification incorporating yoga, on retardation of coronary atherosclerotic disease. In this prospective, randomized, controlled trial, 42 men with angiographically proven coronary artery disease (CAD) were randomized to control (n = 21) and yoga intervention group (n = 21) and were followed for one year. The active group was treated with a user-friendly program consisting of yoga, control of risk factors, diet control and moderate aerobic exercise. The control group was managed by conventional methods i.e. risk factor control and American Heart Association step I diet. RESULTS: At one year, the yoga groups showed significant reduction in number of anginal episodes per week, improved exercise capacity and decrease in body weight. Serum total cholesterol, LDL cholesterol and triglyceride levels also showed greater reductions as compared with control group. Revascularisation procedures (coronary angioplasty or bypass surgery) were less frequently required in the yoga group (one versus eight patients; relative risk = 5.45; P = 0.01). Coronary angiography repeated at one year showed that significantly more lesions regressed (20% versus 2%) and less lesions progressed (5% versus 37%) in the yoga group (chi-square = 24.9; P < 0.0001). The compliance to the total program was excellent and no side effects were observed. CONCLUSION: Yoga lifestyle intervention retards progression and increases regression of coronary atherosclerosis in patients with severe coronary artery disease. It also improves symptomatic status, functional class and risk factor profile.

   
   
JAMA. 1998 Nov 11;280(18):1601-3.
Yoga-based intervention for carpal tunnel syndrome: a randomized trial.
Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshetar R, Schumacher HR Jr.
Department of Medicine, University of Pennsylvania School of Medicine, Philadelphia, USA.

CONTEXT: Carpal tunnel syndrome is a common complication of repetitive activities and causes significant morbidity. OBJECTIVE: To determine the effectiveness of a yoga-based regimen for relieving symptoms of carpal tunnel syndrome. DESIGN: Randomized, single-blind, controlled trial. SETTING: A geriatric center and an industrial site in 1994-1995. PATIENTS: Forty-two employed or retired individuals with carpal tunnel syndrome (median age, 52 years; range, 24-77 years). INTERVENTION: Subjects assigned to the yoga group received a yoga-based intervention consisting of 11 yoga postures designed for strengthening, stretching, and balancing each joint in the upper body along with relaxation given twice weekly for 8 weeks. Patients in the control group were offered a wrist splint to supplement their current treatment. MAIN OUTCOME MEASURES: Changes from baseline to 8 weeks in grip strength, pain intensity, sleep disturbance, Phalen sign, and Tinel sign, and in median nerve motor and sensory conduction time. RESULTS: Subjects in the yoga groups had significant improvement in grip strength (increased from 162 to 187 mm Hg; P = .009) and pain reduction (decreased from 5.0 to 2.9 mm; P = .02), but changes in grip strength and pain were not significant for control subjects. The yoga group had significantly more improvement in Phalen sign (12 improved vs 2 in control group; P = .008), but no significant differences were found in sleep disturbance, Tinel sign, and median nerve motor and sensory conduction time. CONCLUSION: In this preliminary study, a yoga-based regimen was more effective than wrist splinting or no treatment in relieving some symptoms and signs of carpal tunnel syndrome.

   
   
Allergy Asthma Proc. 1998 Jan-Feb;19(1):3-9.
Clinical study of yoga techniques in university students with asthma: a controlled study.
Vedanthan PK, Kesavalu LN, Murthy KC, Duvall K, Hall MJ, Baker S, Nagarathna S.
Northern Colorado Allergy Asthma Clinic, Fort Collins 80524, USA.

Adult asthmatics, ranging from 19 to 52 years from an asthma and allergy clinic in a university setting volunteered to participate in the study. The 17 students were randomly divided into yoga (9 subjects) and nonyoga control (8 subjects) groups. The yoga group was taught a set of breathing and relaxation techniques including breath slowing exercises (pranayama), physical postures (yogasanas), and meditation. Yoga techniques were taught at the university health center, three times a week for 16 weeks. All the subjects in both groups maintained daily symptom and medication diaries, collected A.M. and P.M. peak flow readings, and completed weekly questionnaires. Spirometry was performed on each subject every week. Analysis of the data showed that the subjects in the yoga group reported a significant degree of relaxation, positive attitude, and better yoga exercise tolerance. There was also a tendency toward lesser usage of beta adrenergic inhalers. The pulmonary functions did not vary significantly between yoga and control groups. Yoga techniques seem beneficial as an adjunct to the medical management of asthma.

   
   
Indian J Med Sci. 1997 Apr;51(4):123-7.
Yoga for rehabilitation: an overview.
Telles S, Naveen KV.
Vivekananda Kendra Yoga Research Foundation, Banglore.

The use of yoga for rehabilitation has diverse applications. Yoga practice benefited mentally handicapped subjects by improving their mental ability, also the motor co-ordination and social skills. Physically handicapped subjects had a restoration of some degree of functional ability after practicing yoga. Visually impaired children children showed a significant decrease in their abnormal anxiety levels when they practiced yoga for three weeks, while a program of physical activity had no such effect. Socially disadvantaged adults (prisoners in a jail) and children in a remand home showed significant improvement in sleep, appetite and general well being, as well as a decrease in physiological arousal. The practice of meditation was reported to decrease the degree of substance (marijuana) abuse, by strengthening the mental resolve and decreasing the anxiety. Another important area is the application of yoga (and indeed, lifestyle change), in the rehabilitation of patients with coronary artery disease. Finally, the possible role of yoga in improving the mental state and general well being of HIV positive persons and patients with AIDS, is being explore.

   
   
Indian J Med Res. 1996 Mar;103:165-72.
Effect of Sahaja yoga practice on seizure control & EEG changes in patients of epilepsy.
Panjwani U, Selvamurthy W, Singh SH, Gupta HL, Thakur L, Rai UC.
Defence Institute of Physiology & Allied Sciences, New Delhi.

The effect of Sahaja yoga meditation on seizure control and electroencephalographic alterations was assessed in 32 patients of idiopathic epilepsy. The subjects were randomly divided into 3 groups. Group I (n = 10) practised Sahaja yoga for 6 months, Group II (n = 10) practised exercises mimicking Sahaja yoga for 6 months and Group III (n = 12) served as the epileptic control group. Group I subjects reported a 62 per cent decrease in seizure frequency at 3 months and a further decrease of 86 per cent at 6 months of intervention. Power spectral analysis of EEG showed a shift in frequency from 0-8 Hz towards 8-20 Hz. The ratios of EEG powers in delta (D), theta (T), alpha (A) and beta (B) bands i.e., A/D, A/D + T, A/T and A + B/D + T were increased. Per cent D power decreased and per cent A increased. No significant changes in any of the parameters were found in Groups II and III, indicating that Sahaja yoga practice brings about seizure reduction and EEG changes. Sahaja yoga could prove to be beneficial in the management of patients of epilepsy.

   
   
J Rheumatol. 1994 Dec;21(12):2341-3.
Evaluation of a yoga based regimen for treatment of osteoarthritis of the hands.
Garfinkel MS, Schumacher HR Jr, Husain A, Levy M, Reshetar RA.
Division of Rheumatology, University of Pennsylvania School of Medicine, Philadelphia.

OBJECTIVE. Yoga and relaxation techniques have traditionally been used by nonmedical practitioners to help alleviate musculoskeletal symptoms. The objective of this study was to collect controlled observations of the effect of yoga on the hands of patients with osteoarthritis (OA). METHODS. Patients with OA of the hands were randomly assigned to receive either the yoga program or no therapy. Yoga techniques were supervised by one instructor once/week for 8 weeks. Variables assessed were pain, strength, motion, joint circumference, tenderness, and hand function using the Stanford Hand Assessment questionnaire. RESULTS. The yoga treated group improved significantly more than the control group in pain during activity, tenderness and finger range of motion. Other trends also favored the yoga program. CONCLUSION. This yoga derived program was effective in providing relief in hand OA. Further studies are needed to compare this with other treatments and to examine longterm effects.

   
   
J Sports Sci. 2003 Mar;21(3):163-70.
The effects of acute stretching on hamstring muscle fatigue and perceived exertion.
Laur DJ, Anderson T, Geddes G, Crandall A, Pincivero DM.
Department of Physical Therapy, Eastern Washington University, Cheney, WA 99004, USA.

The aim of this study was to examine the effects of an acute stretching regime on hamstring muscle fatigue and rating of perceived exertion during a dynamic, sub-maximal bout of resistance exercise. Sixteen healthy males (age 25.7 +/- 4.3 years, height 1.81 +/- 0.06 m, body mass 87.5 +/- 15.1 kg; mean +/- s) and 16 healthy females (age 24.9 +/- 4.5 years, height 1.67 +/- 0.06 m, body mass 62.9 +/- 9.4 kg) volunteered to participate in two experimental sessions. After establishing their one-repetition maximum for the hamstring curl, the participants were assigned at random to one of two groups. Group 1 performed three bouts of 20 s hamstring stretches with the assistance of one of the investigators, while group 2 did not perform the stretches; instead, they sat resting for 3 min. Then, after stretching or resting, the participants performed as many hamstring curls as they could at 60% of their one-repetition maximum established earlier. All participants were assessed for their perceived exertion using a modified Borg category ratio (CR-10) scale. The participants returned within 1 week to complete the experiment. This time group 1 did not perform hamstring stretches, whereas group 2 did. As on the first occasion, all participants performed hamstring curls after stretching or resting. The participants in group 1 were able to perform more curls on the second day of testing than their counterparts in group 2. There were no significant differences between males and females or between the stretch and non-stretch conditions. There was a significantly higher first repetition rating of perceived exertion for the stretch condition (2.88 +/- 1.01) than for the non-stretch condition (2.50 +/- 0.95); there was no significant difference in the median ratings of perceived exertion between the stretch and non-stretch conditions. Significantly higher power function exponents were exhibited in the non-stretch (0.57 +/- 0.16) than in the stretch condition (0.51 +/- 0.12). In addition, females exhibited significantly higher power function exponents than males, irrespective of stretch condition and day (females: 0.59 +/- 0.12; males: 0.49 +/- 0.11). In conclusion, we found a small but statistically significant effect of an acute bout of stretching on ratings of perceived exertion during fatiguing hamstring muscle resistance exercise.

   
   
Res Q Exerc Sport. 1993 Mar;64(1):103-7.
The effects of static and ballistic stretching on delayed onset muscle soreness and creatine kinase.
Smith LL, Brunetz MH, Chenier TC, McCammon MR, Houmard JA, Franklin ME, Israel RG.
Human Performance Laboratory, East Carolina University in Greenville, NC.

The purpose of this study was to determine if static and ballistic stretching would induce significant amounts of delayed onset muscle soreness (DOMS) and increases in creatine kinase (CK). Twenty males were randomly assigned to a static (STATIC) or ballistic stretching (BALLISTIC) group. All performed three sets of 17 stretches during a 90-min period, the only group difference being that STATIC remained stationary during each 60-s stretch while BALLISTIC performed bouncing movements. Subjective ratings of DOMS (scale: 1-10) and serum CK levels were assessed before and every 24 hours post stretching, for 5 days. A repeated measures ANOVA revealed a significant main effect due to time (p < 0.05), with peak soreness occurring at 24 hours after (M = 2.8 +/- 1.6). Surprisingly, a group effect (p < .05) demonstrated that DOMS was significantly greater for STATIC than for BALLISTIC. At 24 hours there was a 62% (p < .05) increase in CK for combined groups. These findings indicate that similar bouts of static and ballistic stretching induce significant increases in DOMS and CK in subjects unaccustomed to such exercise. Furthermore, static stretching induced significantly more DOMS than did ballistic.

   
   
Percept Mot Skills. 1984 Apr;58(2):615-8.
Comparative study of static, dynamic, and proprioceptive neuromuscular facilitation stretching techniques on flexibility.
Lucas RC, Koslow R.

63 college women served as subjects in this 7-wk. study examining the effects of static, dynamic, and proprioceptive neuromuscular facilitating stretching techniques on the flexibility of the hamstring-gastrocnemius muscles. Subjects were assigned to one of the 3 treatment groups and received treatment 3 days a week. A pretest, a midtest (after 11 treatment days), and a posttest (after 21 treatment days) were administered. Analysis of group and test effects was accomplished by using a 3 X 3 factorial design with the group factor nested and the test factor crossed. Post hoc analysis indicated that all scores significantly improved from pretest to posttest. The findings indicated all 3 methods of flexibility training produced significant improvements when pretest and posttest mean scores were compared.

home
top
   
FASTING / LOW CALORIE PROGRAMS
on the Adriatic Coast
The Anti-Aging Fasting Program consists of a 7-28 days program (including 3 - 14 fasting days). 7-28-day low-calorie diet program is also available .
More information
    The anti-aging story (summary)
Introduction. Statistical review. Your personal aging curve
  Aging and Anti-aging. Why do we age?
    2.1  Aging forces (forces that cause aging
     
Internal (free radicals, glycosylation, chelation etc.) 
External (Unhealthy diet, lifestyle, wrong habits, environmental pollution, stress, poverty-change "poverty zones", or take it easy. etc.) 
    2.2 Anti-aging forces
     
Internal (apoptosis, boosting your immune system, DNA repair, longevity genes) 
External (wellness, changing your environment; achieving comfortable social atmosphere in your life, regular intake of anti-aging drugs, use of replacement organs, high-tech medicine, exercise)
    2.3 Aging versus anti-aging: how to tip the balance in your favour!
 
    3.1 Caloric restriction and fasting extend lifespan and decrease all-cause mortality (Evidence)
      Human studies
Monkey studies
Mouse and rat studies
Other animal studies
    3.2 Fasting and caloric restriction prevent and cure diseases (Evidence)
        Obesity
Diabetes
Hypertension and Stroke
Skin disorders
Mental disorders
Neurogical disorders
Asthmatic bronchitis, Bronchial asthma
Bones (osteoporosis) and fasting
Arteriosclerosis and Heart Disease
Cancer and caloric restriction
Cancer and fasting - a matter of controversy
Eye diseases
Chronic fatigue syndrome
Sleeping disorders
Allergies
Rheumatoid arthritis
Gastrointestinal diseases
Infertility
Presbyacusis
    3.3 Fasting and caloric restriction produce various
      biological effects. Effects on:
        Energy metabolism
Lipids metabolism
Protein metabolism and protein quality
Neuroendocrine and hormonal system
Immune system
Physiological functions
Reproductive function
Radio-sensitivity
Apoptosis
Cognitive and behavioral functions
Biomarkers of aging
    3.4 Mechanisms: how does calorie restriction retard aging and boost health?
        Diminishing of aging forces
  Lowering of the rate of gene damage
  Reduction of free-radical production
  Reduction of metabolic rate (i.e. rate of aging)
  Lowering of body temperature
  Lowering of protein glycation
Increase of anti-aging forces
  Enhancement of gene reparation
  Enhancement of free radical neutralisation
  Enhancement of protein turnover (protein regeneration)
  Enhancement of immune response
  Activation of mono-oxygenase systems
  Enhance elimination of damaged cells
  Optimisation of neuroendocrine functions
    3.5 Practical implementation: your anti-aging dieting
        Fasting period.
Re-feeding period.
Safety of fasting and low-calorie dieting. Precautions.
      3.6 What can help you make the transition to the low-calorie life style?
        Social, psychological and religious support - crucial factors for a successful transition.
Drugs to ease the transition to caloric restriction and to overcome food cravings (use of adaptogenic herbs)
Food composition
Finding the right physician
    3.7Fasting centers and fasting programs.
  Food to eat. Dishes and menus.
    What to eat on non-fasting days. Dishes and menus. Healthy nutrition. Relation between foodstuffs and diseases. Functional foods. Glycemic index. Diet plan: practical summary. "Dr. Atkins", "Hollywood" and other fad diets versus medical science
     

Vegetables
Fruits
Bread, cereals, pasta, fiber
Glycemic index
Fish
Meat and poultry
Sugar and sweet
Legumes
Fats and oils
Dairy and eggs
Mushrooms
Nuts and seeds
Alcohol
Coffee
Water
Food composition

  Anti-aging drugs and supplements
    5.1 Drugs that are highly recommended
      (for inclusion in your supplementation anti-aging program)
        Vitamin E
Vitamin C
Co-enzyme Q10
Lipoic acid
Folic acid
Selenium
Flavonoids, carotenes
DHEA
Vitamin B
Carnitin
SAM
Vinpocetine (Cavinton)
Deprenyl (Eldepryl)
    5.2 Drugs with controversial or unproven anti-aging effect, or awaiting other evaluation (side-effects)
        Phyto-medicines, Herbs
HGH
Gerovital
Melatonin
      5.3 Drugs for treatment and prevention of specific diseases of aging. High-tech modern pharmacology.
        Alzheimer's disease and Dementia
Arthritis
Cancer
Depression
Diabetes
Hyperlipidemia
Hypertension
Immune decline
Infections, bacterial
Infections, fungal
Memory loss
Menopause
Muscle weakness
Osteoporosis
Parkinson's disease
Prostate hyperplasia
Sexual disorders
Stroke risk
Weight gaining
    5.4 The place of anti-aging drugs in the whole
      program - a realistic evaluation
 
    6.1 Early diagnosis of disease - key factor to successful treatment.
      Alzheimer's disease and Dementia
Arthritis
Cancer
Depression
Diabetes
Cataracts and Glaucoma
Genetic disorders
Heart attacks
Hyperlipidemia
Hypertension
Immune decline
Infectious diseases
Memory loss
Muscle weakness
Osteoporosis
Parkinson's disease
Prostate hyperplasia
Stroke risk
Weight gaining
    6.2 Biomarkers of aging and specific diseases
    6.3 Stem cell therapy and therapeutic cloning
    6.4 Gene manipulation
    6.5 Prosthetic body-parts, artificial organs
        Blood
Bones, limbs, joints etc.
Brain
Heart & heart devices
Kidney
Liver
Lung
Pancreas
Spleen
    6.6 Obesity reduction by ultrasonic treatment
  Physical activity and aging. Experimental and clinical data.
        Aerobic exercises
Stretching
Weight-lifting - body-building
Professional sport: negative aspects
 
  Conclusion: the whole anti-aging program
    9.1 Modifying your personal aging curve
      Average life span increment. Expert evaluation.
     
Periodic fasting and caloric restriction can add 40 - 50 years to your lifespan
Regular intake of anti-aging drugs can add 20-30 years to your lifespan
Good nutrition (well balanced, healthy food, individually tailord diet) can add 15-25 years to your lifespan
High-tech bio-medicine service can add 15-25 years to your lifespan
Quality of life (prosperity, relaxation, regular vocations) can add 15-25 years to your lifespan
Regular exercise and moderate physical activity can add 10-20 years to your lifespan
These approaches taken together can add 60-80 years to your lifespan, if you start young (say at age 20). But even if you only start later (say at 45-50), you can still gain 30-40 years


Click image
to view
    9.2 The whole anti-aging life style - brief summary 
    References eXTReMe Tracker
        The whole anti-aging program: overview
         
       

       
     
Home Contact Us ANTI-AGING GUIDE 2003