Turning Back the Clock
By Sally Cronin
()
About this ebook
Living forever is not an option. The maximum lifespan a human being can currently expect is around 120 years. Making healthy diet and lifestyle choices as early as possible will help your body and mind get as near as possible to that age whilst enjoying good physical and mental vitality.
Turning Back the Clock is a guide to how we can make sensible decisions about our health and diet whilst enjoying a continued quality of life. Not many of us really want to be 90 or 100 years old if it means that we are going to be filled with medication and tucked away in a nursing home unaware of our surroundings.
Every organ in our body requires optimum nutrition, oxygen and exercise to ensure it is running smoothly. As we age our nutritional requirements change and a review from time to time will identify simple adjustments to ensure that health and vitality is maintained.
In the book you will find not just nutritional guidance – including the foods that help anti-aging – but will also help you understand how our attitudes and external appearance can add years to our actual age.
Whilst we all might want to gain that extra ten years at the end of our lives it is actually easier to turn the clock back now and regain the last ten instead. Turning Back the Clock may help you achieve that.
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Turning Back the Clock - Sally Cronin
Title Page
Turning Back
the Clock
Sally Cronin
Moyhill Publishing
Copyright page
© Copyright 2014 Sally Cronin.
This is a copyrighted work and the copyright holder reserves all rights in and to the work. The Moral right of the author has been asserted.
Use of this work is subject to these terms: No part of this publication may be reproduced or distributed in any form or by any means except for the right to store and retrieve one copy of the work. You may not decompile, disassemble, reverse engineer, reproduce, modify, create derivative works based upon, transmit, distribute, disseminate, sell, publish or sub-license the work or any part of it without the express, prior, written permission of the publisher. You may use the work for your own noncommercial and personal use but any other use of the work is strictly prohibited. Your right to use the work may be terminated if you fail to comply with these terms.
Smashwords Edition 2014
ISBN 9781905597574
Printing History
EPUB 2014 ISBN 9781905597574.
MOBI 2014 ISBN 9781905597581.
E-book production by Moyhill Publishing.
Suite 471, 6 Slington House,
Rankine Rd., Basingstoke, RG24 8PH, UK.
Dedication
Dedication
Mollie Eileen Coleman. 1917–2012.
A vision in pink until the last.
Acknowledgements
Acknowledgements
My books would not see the light of day without the care and precise attention lavished upon them by my husband David. I and all the other authors he has worked with know we are in safe hands.
Contents
Title Page
Copyright page
Dedication
Acknowledgements
INTRODUCTION
CHAPTER ONE
Why Do We All Want To Stop The Aging Process?
Why do we age?
Free radical damage
Toxicity damage to organs
Hormonal Imbalances
Alkaline And Acid Balance
Being Overweight
What is my Ideal Weight
WHAT OTHER SUBJECTS WILL BE COVERED?
CHAPTER TWO – The pH Factor
CHAPTER THREE – The Hormone Effect
CHAPTER FOUR – The Immune System
CHAPTER FIVE – The Emotional Factor
CHAPTER SIX – Taking A Deep Breath
CHAPTER SEVEN – Anti-Aging Exercises
CHAPTER EIGHT – Taking Care Of the Externals
CHAPTER NINE – Adjusting Our Attitudes
CHAPTER TEN – Keeping It Up
NUTRITIONAL AND FOOD GUIDE
CHAPTER TWO
Anti-Aging and a Healthy Body Requires the Correct pH Balance
What causes too much acid in the body?
Eating plan for acidity/alkaline balance
FOODS THAT SHOULD BE AVOIDED
Alkaline Foods That Can Be Included Freely Every Day
Putting The Plan Into Practice
Carboydrates
Proteins and Fats
Fruit And Vegetables
CHAPTER THREE
The Hormone Factor
What are hormones exactly?
How do we create the perfect environment?
Apart from essential fatty acids – what else does the brain need to function?
What part do amino acids play in hormone production?
What about the health of the other hormone producing glands?
How can we take care of the thyroid?
What function does the adrenal gland have?
The Pancreas – Insulin production and blood sugar levels
How about the food sources for the essential nutrients that are required to balance the hormones?
Essential Fatty acids
Antioxidants
CHAPTER FOUR
The Key to Health – A Powerful Immune System
Why is the Immune System so important in preventing premature aging?
Not the sort of tenants one is looking for then?
So how does a properly functioning Immune System protect us?
What are the effects of Free-Radicals on how quickly we age?
Aren’t some Free-radicals important for the body?
What particular part do Free-radicals play in aging?
What other area of the Immune System is important to help with anti-aging?
Where do we start when building up our Immune System?
Is it ever too late to start this?
Apart from food – Is there anything else we can do to protect our Immune System?
CHAPTER FIVE
Are You Getting Enough Oxygen?
Isn’t breathing something that we all do naturally without thinking about it?
What are some of the benefits to the whole body by breathing correctly?
The Respiratory System
Circulatory System
The Nervous System
The Digestive System
Endocrine System
The Urinary System
The Skin
Movement
Breathing Exercises For Morning And Evening
CHAPTER SIX
Emotional Aging – Are You In Danger Of Becoming And Old Fogey?
How can we avoid falling into this trap of being old?
Strategy One
Strategy Two
Strategy Three
Strategy Four
What about love and romance?
CHAPTER SEVEN
Flexibility and Exercise Are the Key to a Youthful Body
Is it ever too late to take up exercise?
What sort of health benefits can someone expect from doing simple exercises such as walking?
What sort of exercise programme should someone be following?
How important is our flexibility as we get older?
3 simple exercises to increase flexibility
Other forms of exercise
CHAPTER EIGHT
Taking Care of the Externals.
Apart from fluids, what else do we need to ensure this glowing skin and shiny hair?
What about expensive skin creams?
Is smoking a leading cause of skin aging?
What are the areas of our skin that give away our age most of all?
What about hair and the effects of aging?
How about the way that we present our hair and the age it reflects?
How about our nail health and how should we present them?
What about how our hands – does this affect the age we look?
CHAPTER NINE
Hanging On to Your Marbles
What are the pathways into the Brain?
What sort of problems can the Carotid Arteries develop?
What are the risk factors for Carotid Artery disease?
How can you tell if your Carotid Artery is blocked?
Is it too late to make changes to your lifestyle and reverse the problem?
What about the pathways within the brain?
Don’t our brain cells die as we get older?
How do we get back into the learning processes again?
Final Word
CHAPTER TEN
Maintaining Your Age Advantage
We looked at the various physical reasons why we age prematurely.
We also discovered there are other reasons behind premature aging that have nothing to do with food.
How can you keep the age advantage you have gained?
Apart from keeping a healthy eating programme going, are there any other strategies for maintaining our health?
Is there an area that is not health related that contributes to maintaining a young outlook on life?
What about contribution?
Why are challenges good for us?
NUTRITIONAL AND FOOD GUIDE
Introduction
Basic Nutrients For A Healthy And Youthful Body And Appearance
VITAMIN A: RETINOL
BETACAROTENE
VITAMIN B1: THIAMINE
VITAMIN B2: RIBOFLAVIN
VITAMIN B3: NIACIN
VITAMIN B5: PANTOTHENIC ACID
VITAMIN B6: PYRIDOXINE
VITAMIN B12: CYANOCOLBALAMIN
FOLATE: FOLIC ACID
BIOTIN
VITAMIN C: ASCORBIC ACID
VITAMIN D: CHOLECALCIFEROL
VITAMIN E: TOCOPHEROL
VITAMIN K: PHYLLOQUINONE
Vitamin Related Nutrients
CHOLINE
INOSITOL
BIOFLAVANOIDS: SOMETIMES KNOWN AS VITAMIN P
CO-ENZYME Q10: UBIQUINONE
Macrominerals
CALCIUM
MAGNESIUM
PHOSPHORUS
SODIUM
CHLORIDE
POTASSIUM
Trace Elements
BORON
COPPER
CHROMIUM
IRON
IODINE
MANGANESE
SELENIUM
ZINC
Amino Acids
ARGININE
CYSTEINE
GLUTAMINE
CARNITINE
LYSINE
PHENYLALINE
TAURINE
TRYPTOPHAN
TYROSINE
Essential Fatty Acids (Efas)
Omega-3 (Linolenic Acid)
Omega-6 (Linoleic Acid)
Your Basic Shopping List For Foods To Eat Regularly Through The Week
Vegetables
Lower Fructose Fruit
Wholegrains
Fish
Meat and poultry
Nuts, beans and seeds
Dairy and Eggs
Oils
Honey and extras
Sauces
Fluids
Final word
About the Book
About the Author
Also by Sally Georgina Cronin
Size Matters
Just Food For Health
Forget the Viagra … Pass Me a Carrot!
Media Training: The Manual
Just an Odd Job Girl
Sam, A Shaggy Dog Story
Flights of Fancy
INTRODUCTION
A few years ago I had a series on radio called Turning Back the Clock which I wrote in response to listeners in their 50’s and 60’s looking for rejuvenation and tips on staying young. Like me, they were exasperated by the claims of the cosmetic industry that the various ingredients in their products could knock ten years off their age. I was asked to design a diet that would help reverse the signs of aging and this developed into a ten week challenge that was undertaken by nearly 100 listeners.
The answer to turning back the clock by several years is to consider and address a number of factors which include physical, emotional and mental age markers.
We have all met people in their 30’s who already seem staid and middle aged and it has nothing to do with the wrinkles on their faces. A positive attitude to life is key if you are to beat the clock and how you interact with the rest of the human race will determine your real age.
Certainly our diet plays a part in the health and fitness of our bodies but it is also about our emotional health and how we feel about ourselves that can make all the difference when looking in the mirror. A smile can knock years off as people are deflected