7 Simple Changes - Easy Health Tips

You can attend seminars and workshops or research on the net and be momentarily inspired to make meaningful changes. However, the translation of that initial inspiration to action is notoriously sluggish. We are more than "creatures of habit", we are often locked into rigid behaviour patterns (including diet) that are remarkably resistant to change. This tendency is more pronounced if the change involves effort or cost.

In light of this likelihood I have selected seven simple changes that anyone can adopt with minimum effort and cost. I was originally contemplating a list of twenty changes but I realised that this was overkill and it might increase the risk of inaction. Instead, I'll introduce seven changes over three issues of "Nutrition Matters". Here's the first instalment:

1. Drink 250 mL of pomegranate juice daily

This is one of those super juices that has been well promoted to help justify the $40 per litre charged in the health food stores. The good news is that this remarkable juice is now available from most supermarkets in organic form for just $6 per litre, so there is no excuse for not drinking it. Its cheap and you don't have to go anywhere special to purchase it!  Here's the other reasons why: Heart disease remains the largest killer in the Western World and here is a well researched tool to reduce the risk. Atherosclerosis is similarly destructive and there is impressive research linking consumption of pomegranate juice to reduced risk of this disease. Loss of libido in men is becoming increasingly common in men over 40, as are prostate problems (and the two are often related). Pomegranates are often called "nature's viagra" in relation to their effect upon sex drive and erectile dysfunction.

The vitamin and mineral content is not the key to the many benefits of this fruit. It is the sensational antioxidant effect that is truly therapeutic. Pomegranates contain flavonoids, a form of polyphenol similar to those found in green tea and red wine. In fact pomegranates have higher levels of flavonoids than either of these popular, antioxidant-rich foods. In addition to the rich lode of flavonoids, this fruit also contains anthocyanins (hence the deep reddish colour) and an exciting antioxidant that appears to be unique to pomegranates called punicalagens. Punicalagens are shaping up as promising anti-cancer agents and both pigments are also anti-inflammatory.

One benefit of pomegranate juice that boosts both heart health and libido relates to increased production of nitric oxide. This substance increases the flexibility of arteries allowing greater blood flow to both the heart and the penis. The huge selling sex drug, Viagra, sponsors an increased production of nitric acid to boost erections but it does not address any other aspect of heart health. Consequently, the chemically empowered lover can sometimes overexert and suffer heart failure as a result. Perhaps our bodies are sending a message when erections fail and we should get back to root causes (excuse the pun) rather than investing in a band aid.

The antioxidants in pomegranate juice can reduce oxidation of LDL. It is only the damaged form of LDL that can stick to arterial walls and increase plaque buildup. A reduction in arterial clogging means lower blood pressure and less chance of a heart attack or stroke. The nitric acid-sponsored, increased blood flow, offers dual benefits to the sex organs. The penis functions as it should and the prostate gland also benefits from increased blood supply. This little gland, which doubles as a sex organ, is serviced by a maze of tiny blood vessels which are particularly susceptible to congestion and malfunction. Improved blood flow means more efficient delivery of herbs like saw palmetto and stinging nettle (in the case of enlarged prostate) or antibiotics when prostatitis is involved. It also means that prostate health improves and this invariably increases libido. A glass of tangy juice a day can improve both love life and longevity. What are you waiting for?

2. Find 15 minutes per day to practise resistance exercise

This can involve any exercise where your muscles are encouraged to resist applied pressure. This could involve simple press ups, for example, but the best strategy is to use light weights. Working with weights, in this instance, is not about building biceps or sculpturing six packs. Instead, we are striving to live longer, healthier lives and improve our muscle to fat ratio. Resistance exercise has been shown to be one of the most effective techniques to sponsor the release of Human Growth Hormone (HGH) from the pituitary gland. Our capacity to release HGH declines dramatically as we age to the extent that a 20 year old has four times the level of this hormone in their blood when compared to a 60 year old. We don't actually stop producing the "youth" hormone, we just stop releasing it from the pituitary. If we can encourage the ongoing release of HGH, there are multiple benefits. This hormone searches out and burns fat like a heat seeking missile. The muscle to fat ratio is a major indicator of ageing and a poor ratio also increases susceptibility to a raft of degenerative health issues. Australians are now the most overweight people on the planet with some 64% of us tipping the scales at least 5 kg more than our ideal weights.

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