Although you may wonder
when yo u’ll eve r find the time to meditate, we strongly encou rage you to
make m editation an important part of your life. It will actually create more
time for you, because you will be much more ef ficient when y our mind is
calm and centered. W e recommend twenty minutes of restful awareness
(sitting meditation with your eyes closed) twice a day . The best times to
meditate are shortly after awakening in the morning, and again in the later
afternoon or early evening. The morning meditation starts your day with a
fresh, calm mental attitude. The late afternoon or evening session helps
freshen your mind after a day’ s activity . The time you ta ke to experience restful awareness will yield im mediate
rewards. Y ou will notice relax ation during the meditation and increased
ener gy a nd creativity during your day . If you have not meditated before,
start with the So  Hum meditation technique. After you have practiced this
procedure for a while, we recommend you learn a more specific and
personalized process called Primordial Sound Meditation (PSM), taught by
one of our certified instructors. PSM uses individualized mantras that arebased on the tim e, date, and pl ace of your birth. There are now over five
hundred certified Primordial So und Meditation teachers in the world. See
the appendix for information on finding a PSM teacher in your area. So Hum Meditation
Sit comfortably , where you will not be disturbed, and close your eyes. T ake a slow deep breath through your nose while thinking the word So. Exhale slowly through your nose while thinking the word Hum. Continue breathing easily , silently repeating, “So . . . Hum . . .” with
each inflow and outflow of your breath. Whenever your attention drifts to thoughts in your mind, sounds in
your environment, or sensations in your body , gently return to your
breath, silently repeating “So . . . Hum.”
Continue this process for twenty minutes with an attitude of
ef fortlessness and simplicity . When the time is up, continue to sit with your eyes closed for a few
more minutes before resuming your daily activity . When practicing this technique, you will have one of several experiences. Regardless of your experience, have an attitude of “no resistance.”
Relinquish your need to control or anticipate what is occurring during the
practice. Any of the following experiences are indications that you are
meditating correctly:
Y our attention is on your breathing as you silently repeat the mantra
“So Hum.”
Y our mind drifts of f into a stream of thoughts. Sometimes these
thoughts will be almost dreamlike and other times you may feel that
you are just thinking with your eyes closed. In either case, when youremember that your attention has drifted away from your breath and
the mantra, gently return to it. Occasionally at first, and more regularly after a while, you will have
the experience of a thoughtless state. Y our mind is silent and your
body is deeply relaxed. W e call this “going into the gap,” or the
experience of timeless mind. W ith regular practice, the inner silence
you experience in the gap will infuse every aspect of your life. There may be times in your meditation when you fall asleep. Because
meditation is a gentle, natural process, if your body is fatigued, it will
take this opportunity to sleep. Listen to this message from your body
and commit to getting the deep rest you need. One of the most  common complaints of a new meditator is “I a m having
too m any thoughts.” Thoughts a re a part of meditation and you c annot force
your mind to stop thinking. Jus t let the thoughts come and go and before
long you will find your mind quieting. When you first begin meditation,
you will experience relaxation w hile sitting with your eyes closed, but may
revert to your typical stressful reactions when resuming your usual
activities. Over time, more of the restful awareness gained in meditation
will carry over into your life. As you face the daily challeng es of being
human, you’ll find it easier to maintain your calm center . As you learn to
avoid unnecessary and overreac tive stress responses, you’ll slow the aging
process. The r estful alertness r esponse r everses the aging pr ocess. Restful Sleep
In addition to re stful awareness, you need a minimum of six to eight hours
of restful sleep e ach night. Restful sleep means that you drift of f easily once
you turn of f the light and sleep soundly through the night. If you have to get
up to go to the bathroom during the night, you are able to easily get back tosleep. Y o u will know you have h ad restful sleep if upon awakening you feel
ener getic, alert, and vibrant. If you feel tired and unenthusiasti c when you
wake up in the morning, you have not had a night of restful sleep. Restful sleep provides the foundation for your mental and physical well-
being. Millions of people suf fer  with some form of insomnia, resulting in
fatigue, lack of mental alertness, and weakened physical and mental health. It al so contributes to both mino r and major injury accidents. Studies have
shown that if you wake up at three in the morning and do not get back to
sleep, your immune cells do not work as well for the next twenty-four
hours. O nce you have a full night of sound sleep, they regain th eir disease-
fighting abilities. Like the rest of you, your immune cells get tir ed and need
their rest. It takes just a small shift in your attention and behavior to hav e sound,
restful s leep eac h night. Not gaining restful sleep is usually a result of poor
habits. B y chang ing your habits, you will avoid the entropy that comes with
fatigue and enliven the creativity , vitality , and age-reversing benefits that
come with restful sleep. PREP ARING FOR RESTFUL SLEEP
After a day of s timulating activity your body is ready for and  needs deep
sleep. Aim for a nightly six to eight hours of sound slumber without the aid
of medi cation. Hours of sleep before midnight are generally the most
rejuvenating. Th erefore, if you are sleeping eight hours between ten P .M. and six A.M., you will feel more rested than if you slept eight hours
between midnig ht and eight A.M. T o promote restful sleep, try the
following routine:
Evening RoutineEat a relatively light dinner . This should be no later than seven P .M. so
you do not go to bed on a full stomach. T ake a leisurely stroll after dinner . T o the extent possible, minimize exciting, aggravating, or mentally
intensive activities after 8:30 P .M. Bedtime
Aim to be in your bed with the lights out between 9:30 P .M. and 10:30
P .M. If you are not used to getting to bed this early , move your bedtime
up by half an hour every week until you are in bed by 10:30 P .M. For
example, if you usually watch television until midnight, try shutting it
of f by 11:30 for a week. Then aim for a half hour earlier , and finally
10:30 P .M. About an hour before bedtime, run a hot bath into which you place a
few drops of a calming aromatherapy essential oil such as lavender ,
sandalwood, or vanilla. Y ou can also dif fuse this scent in your
bedroom. As your bath is running, perform a slow self-administered oil massage,
using sesame or almond oil (see the massage description on page 54). After your massage, soak in the warm tub for ten to fifteen minutes. While soaking, have the lights low or burn a candle, and listen to
soothing music (see our recommendations in the appendix). After your bath, drink something warm. It can be a cup of warm milk
with nutmeg and honey , or some chamomile or valerian root tea. If you
desire, have a small cookie or . . . If your mind is very active, journal for a few minutes before bed,
“downloading” some of your thoughts and concerns so you don’ t needto ruminate about them when you shut your eyes. Read inspirational or spiritual literature for a few minutes before bed. A void dramatic novels or distressing reading material. Do not watch television or do any work in bed. Once in bed, close your eyes and simply “feel your body”—this means
focus on your body and wherever you notice tension, consciously relax
that area. Then, simply watch your slow easy breathing until you fall asleep. Contingency Plan
If you still have trouble falling asleep, try putting something warm on
your belly in the area of the solar plexus. Use a warm water bottle or
heating pad to soothe your body and calm your mind. T ry silently repeating the sleeping mantra: Om Agasthi Shahina (Om
Ah-gah′-stee Shah-ee′-nah). T ry sleeping on your stomach with your feet hanging over the edge of
the bed. On cold nights, wear socks so your toes stay warm. If you wake up during the night and have trouble getting back to sleep,
try reclining in a soft, comfortable chair with a blanket. Y ou may find
it easier to drift of f in a slightly upright position. If all else fails and you continue to have disrupted sleep, try staying up
all night and avoid napping the following day . By nine P .M. the next
evening, your mind and body will be ready to sleep. This can often
reset your biological rhythms. It is  helpful to remember that if you are lying still in bed, silently
repeating the sleeping mantra, y our metabolic activity is nearly as low as ifyou were in dee p sleep. Even i f your mind is still somewhat active, your
body is getting the deep rest it n eeds. Therefore, do not worry if you are not
immediately falling asleep; by not worrying, you will quickly drift of f into a
deep slumber . Lack of r estful sleep accelerates aging. Restful sleep accelerates healing,
minimizes entr opy , and enlivens r enewal. Performing a Self-Massage
A massage gives you access to your inner pharmacy . Y our skin is a
rich source of age-reversing hormones that can be released through
massage. A slow , calming massage releases natural relaxing chemicals. A
brisk, invigorating massage releases natural ener gizing chemicals. W e
recommend self-massage as a valuable age-reversing component of your
daily routine. T o help you sleep at night, perform your massage with
gentle, soothing strokes. T o help you get going in the morning, perform
your massage more vigorously . If you are trying to lose unwanted
pounds, you can also do this massage using a loofah, a defoliating scrub
mitt. FULL MASSAGE
This entire massage requires just a few tablespoons of warm oil. Begin
by massaging your scalp, using small circular strokes as if shampooing
your hair . W ith gentle strokes apply the oil to your forehead, cheeks, and
chin, and then move to your ears. Slowly massage the back of your ears
and your temples—this has a soothing ef fect. Massage a small amount of oil onto the front and back of your neck
and then move to your shoulders. When massaging your arms, use
circular motions at the shoulders and elbows, and long back-and-forth
motions on the upper arms and forearms.Using lar ge, gentle circular motions, massage your chest, stomach, and
abdomen. Use an up-and-down motion over your breastbone. Applying a
bit of oil to both hands, gently reach around to massage your back and
spine as best you can. As with your arms, massage your legs with a circular motion at the
ankles and knees, using a straight back-and-forth motion on the long
parts. Use whatever oil remains to massage your feet, paying extra
attention to your toes. MINI-MASSAGE
Y our head and feet are the most important parts of your body to
massage in preparation for restful sleep. Using a tablespoon of warm oil,
gently rub it into your scalp, using the small, circular motions described
above. Soothingly massage your forehead from side to side with your
palm. Gently massage your temples, then the outside of your ears. Spend
a little time massaging the back and front of your neck. W ith a second tablespoon of oil, slowly but firmly massage the soles
of your feet. W ork the oil around your toes with your fingertips. Sit
quietly for a few moments to soak in the oil, and then take your warm
bath. Harmonize Y our Biological Rhythms with the Rhythms of
Natur e
Nature o perates in seasons, cycles, and rhythms. Everything in this world
moves th rough periods of activity and rest, including your physiology . Our
planet has cycles of day and ni ght, as well as seasonal cycles. When your
biological rhyth ms are aligned with the rhythms of nature, your  body/mind
system feels invigorated and healthy . When your biorhythms are not aligned
with natural cycles, you generate wear and tear in your body and mind,
accelerating the aging process.T echnology that  runs on electri city has been around for only a century ,
and yet many people’ s daily sch edules revolve around late-night television
shows, all-night  markets, microwave ovens, and alarm clocks. Their daily
routines are out of synch with nature. Just as jet lag results in mood
changes, concentration problems, and digestive disturbances, an irregular
daily routine af fects your mind  and body . Depression, insomnia, anxiety ,
constipation, bloating, and weakened immunity are the result. Y ou can  align your biological rhythms with those of nature by paying
attention to a few basic principles. These are:
Morning Routine
W ake up without an alarm clock. The best way to do this is to leave
your bedroom shades or curtains partially open so the morning
sunlight arouses you. Empty your bladder and bowels first thing in the morning. Drinking a
glass of warm water will help stimulate elimination. Perform your morning exercise routine (see Chapter 7). T ake your shower preceded or followed by an oil massage. Meditate for twenty to thirty minutes. Eat your breakfast when you are hungry . Midday Routine
Eat your lunch consciously . Eat a bigger meal at noontime compared to your dinner . T ake a ten-minute walk after lunch.Early Evening Routine
Meditate for twenty to thirty minutes before you eat your dinner , and
then follow the evening routine described earlier in this chapter . Y ou can  also benefit by aligning yourself with the seasonal cycles. As the
days become shorter during the late fall and winter months, make some
dif ferent choices to balance the changes in your environment. Harmonizing your biological r hythms with the r hythms
of natur e minimizes entr opy and r everses aging. W inter Routine
Get to bed earlier . Increase your intake of warmer foods—soups, casseroles, hot cereals
—to balance the coldness of winter . Drink plenty of warm liquids—ginger and other herbal teas. Perform your daily oil massage, leaving a thin layer of oil on your skin
to protect against dryness. Keep your head covered when you go outside to prevent chills. If you get frequent colds during the winter season, try using a Neti pot
and Nasya oil to cleanse and protect your nasal passages (see
description below). Using a Neti Pot and Nasya
Using a Neti pot and Nasya is a traditional method to purify and
revitalize the breathing passages. In the same way that massage nourishesand rejuvenates the skin, Neti and Nasya nourish and rejuvenate the
breathing passages. This process can reduce aller gies and decrease your
chances of contracting upper -respiratory infections. It is also useful
before traveling on a plane, to keep your breathing passages moist. A Neti pot is a small container with a spout that can be gently placed
into your nostrils through which warm salt water is administered. Usually
made from a ceramic material, continued a typical Neti pot holds about ⅔
of a cup of water to which ⅛ of a teaspoon of salt is added. Place the spout of the Neti pot in one nostril and gently pour in the
warm salt water . Y our head should be positioned so the water runs out the
other nostril. Any remaining liquid in your nasal passages is expelled and
the process is repeated on the other side. Nasya involves the application of a few drops of oil to the nasal
membranes. The oil should be an edible grade of sesame, almond, or
olive. Herbalized aromatic oils that contain small amounts of camphor ,
eucalyptus, and menthol can also be used. Place a drop of the oil on your
pinkie finger and apply it inside your nostril. Then gently snif f it up and
repeat on the other side. This can be repeated four to six times a day . Neti PotDuring t he warm er summer months, you can take other steps to maintain
your balance while paying att ention to the changing signals from your
environment. Summer Routine
Drink plenty of fresh water throughout the day . Eat an abundant amount of locally grown fresh fruits and juices. Generally eat lighter . Perform your exercise early in the morning before it gets too hot. Spend more time outdoors, particularly in the evening when the day
cools down. Y ou can go to bed a little later , in alignment with longer daylight
hours. Dynamic activity during the day leads to restful sleep at night. Remember , you  are not separa te from Nature; you are a part of Nature. T une in to the rhythms of nature and you will reverse your biological age. Every day in every way ,
I am incr easing my mental and physical capacity . My Biostat is set at a healthy ____ years of age. I look and feel a healthy ____ years old. I am r eversing my biological age:
By changing my per ception of my body , its aging and time; and
Thr ough two kinds of deep r est—r estful awar eness and  r estful sleep.4
Y ou Can Reverse Y our
Biological Age by Lovingly
Nurturing Y our Body Through
Healthy Food
 
ACTION STEP # 3
I a m r eversing my biological a ge by lovingly nurturing my  body thr ough
healthy food. I put this into practice by:
Enjoying the six tastes. Eating consciously . Honoring the signals of hunger and satiety in my body . Food can heal and r enew . Food can be your antiaging medicine. Nurturing your body through h ealthy food is the third step to reverse the
aging pr ocess. N ext to breathing, eating is the most natural thing in the
world, and yet m any people are confused about their nutrition. Should you
be eating more protein or more complex carbohydrates? Is da iry good or
bad for you? Sh ould you be eating your vegetables raw , or are they better
for y ou cooked? Considering how much conflicting information is around,
it is not surprising if you are perplexed about the best diet. When it comes to aging, there is a steady flow of new nutritional
programs promoting their advan tages over others, but there is honestly little
evidence to suggest that one approach is clearly more beneficial than
another . W e do know , based on reliable research, that if you eat an
abundance of fresh vegetables,  fruits, and whole grains, while reducing
your inta ke of animal fat, you w ill increase your chances of livi ng healthier
and longer . The key to a diet that will reverse the aging proce ss is to eat
foods that are b oth very healthy and very delicious. A success ful program
must als o be flexible, for any diet that is dif ficult to follow will not be
practical and you will not stick w ith it for long. The nutritional program we
present here has these essential components: it is nutritionally balanced, it is
sumptuous, and it is easy to follow whether you are cooking for  yourself or
regularly eating at restaurants. Y our body is a field of ener gy , transformation, and intelligence made out
of t he food you eat. A sugar molecule in the apple you a te at lunchyesterday may be a part of your stomach lining today . An amino acid from
the side order of cottage cheese you ate may now be in a fiber in your bicep
muscle. An iron molecule from your spinach salad may already be part of
the hemoglobin in one of your red blood cells. Y ou become what you eat. One of four th ings happens to every molecule you ingest: (1) it is
transformed into a structural part of your body; (2) it is used for ener gy; (3)
it is stor ed for possible future use; or (4) it is eliminated. If you are building
a ne w ho use, yo u want the best lumber . If you are building a new body , you
want the  best food. Eating to reverse aging is not dif ficult. It j ust requires
enough attention  and intention t o ensure that you are receiving the highest
quality sources of ener gy and intelligence to create a healthy body . Y ou become what you eat. Making Sense of T aste
W e encourage you to follow a nutritional program that is exp ansive, not
restrictive. W e are aware of the many dietary plans that tell you to avoid
certain t ypes of food. The most common restriction diets we hear about at
the Chop ra Center include avoiding dairy , avoiding wheat, and avoiding all
sugars. Other programs recommend the elimination of nightshade
vegetables or any food that is acidic. If you know for certain that y ou have problems with a spec ific food,
listen to your body . If, howeve r , you have eliminated certain foods only
because you were told or read t hey were harmful, you may want to gently
reintroduce them as part of a balanced diet and see for yourself if they are
good or bad for you. Listening to your body is the best way to assess the
suitability of any food. According to A yurveda, all food s can be categorized into one or more of
six basic tastes. These six flavors are:Sweet
Sour
Salty
Pungent
Bitter
Astringent
 
The first basic principle of an age-reversing diet is to en sure that
throughout the day you consum e foods from all six taste groups. These are
the taste s that nature has created to provide the basic building blocks you
need to nourish your body . The ener gy and intelligence of the natural world
is packaged for your consumption in these six tastes. Let’ s look at each taste
group in more detail. SWEET
Foods that provide the sweet taste are rich in carbohydrates, proteins, and
fats. Gra ins, cereals, breads, pastas, nuts, milk, dairy , fish, fow l, red meat,
and oils are all  classified as sweet foods. Sweet fruits inclu de bananas,
cherries, papayas, mangoes, peaches, pears, and raisins. Examples of sweet
vegetables, which contain a predominance of complex carbohydrates, are
artichokes, asp aragus, carrots , cauliflower , okra, squash, and sweet
potatoes. All food from animal s ources is considered sweet. If y ou examine
your gr ocery cart at the chec kout counter , you’ll recognize that you
consume a greater volume of foods in this category of flavors than any
other . Since th e sweet category covers a wide range of potentially edible
substances from candy to quinoa, it is important to consume sweet foods
that are balancing and nutritious. In general this means:Favor foods rich in complex carbohydrates, particularly whole grains,
breads, cereals, rice, and pasta. Aim for eight helpings a day . A piece
of rye toast, half a cup of pasta, one whole wheat tortilla, half a bagel,
half a cup of rice, and a small potato are examples of one complex
carbohydrate serving. Consume at least three to five servings of fresh fruit each day . One
peach, one pear , one banana, half a cup of cherries, and half a
cantaloupe are examples of one fruit serving. Consume at least five servings of vegetables each day . A half-cup of
most cooked vegetables and a cup of most greens constitute one
vegetable serving. Choose from a wide variety of green and yellow
vegetables. Choose more vegetable sources of protein, including beans, legumes,
seeds, and nuts. Although nuts are high in fat, most of it is
polyunsaturated or monosaturated, which is better for you. Nuts
contain many beneficial phytochemicals and have been shown to lower
cholesterol levels. Favor nonfat and low-fat milk and dairy products. If you eat meat, minimize your intake of red meat, substituting cold-
water fishes and lean fowl. There is considerable controver sy these days regarding the ideal balance
of carbo hydrates, proteins, and fats. Advocates of very low-fat diets refer to
studies s howing that coronary heart disease can be reversed and  cancer can
be p revented by lowering the intake of saturated fat. Low-carbohydrate
advocates sugge st that there is an unprecedented abundance of sugars in the
modern W estern diet, resulting in abnormally high insulin levels,
contributing to obesity and diab etes. Although there is validity to the basic
premise of both extremes, we t ake the position that a balanced diet is the
most healthful, most likely to result in sustained ideal body weight, and the
only on e that can be followe d for a lifetime. W ith this in mind, our
recommendation is to have a go od mix of carbohydrates, proteins, and fats.Although the reversal of aging program does not require or encourage
calorie counting, following our recommendations will result in a diet that is
approximately 6 0 to 68 percent carbohydrates, 15 to 20 perce nt proteins,
and 20 to 25 percent fats. (If you want to calculate your tar geted intake of
sweet food sources, see the box on page 68.) Favor complex carbohydrates, vegetable and marine sources of protein,
and vege table an d fish sources of fat and oils. Y our cooking oils should be
either m onounsaturated, such as olive oil, or polyunsaturate d, such as
canola, saf flower , or sunflower . A small amount of clarified butter (under
one tablespoon per day) adds fla vor with an acceptable dose of cholesterol. In addit ion to reducing your intake of saturated fats, this plan naturally
increases your consumption o f fiber -rich foods, which are helpful in
normalizing elimination, lowering cholesterol levels, and reducing the risk
of digestive tract cancers. Ther e ar e foods that accelerate aging and entr opy ,
and others that r enew and r evitalize the body . Eating to Grow Y ounger
Use a calculator to compute your tar gets. Calculate your daily calories by multiplying your weight in pounds by
16.Example: If you weigh 150 pounds, your numbers would look as follows:
This plan r esults in the following calorie br eakdown:SOUR
The sou r taste results from the chemical action of or ganic acids on the taste
buds. All acids are perceived a s sour including citric acid, as corbic acid
(vitamin C), and acetic acid (vinegar). A regular dose of sour awakens your
appetite and enhances your dig estion. It also slows the emptying of your
stomach, reducing the insulin-st imulating ef fect of carbohydrate s. Although
foods ranging from cheddar cheese to vinegar carry the sour taste, the best
sources are fresh fruits including apples, apricots, berries, cherries,
grapefruit, grapes, lemons, oranges, pineapples, and tomatoes. Low- and
nonfat yogurt is also a good source of the sour taste. Fresh yogurt provides
acidophilus bacteria, which are helpful in balancing your digestive tract. Sour foods are usually excellen t sources of vitamin C and flavonoids,
which protect against heart dise ase and cancer . They also prov ide soluble
fiber , which may reduce the ch ances of both coronary heart disease and
diabetes. Many fermented cond iments, such as pickles, green olives, and
chutneys also carry the sour taste. Although they are helpful in stimulating
digestion, they are best taken in small amounts. Get the bulk of your
servings of sour through abundant helpings of tart fruits with less from
salad dressings and pickled and fermented foods. SAL TY
Mineral salts are an essential c omponent of health, but a typical W estern
diet is much more likely to have too much rather than too little salt. Thesalty tas te promotes digestion, is mildly laxative, and has a mildly relaxing
ef fect. T oo muc h salt is associa ted with an increased risk for  high blood
pressure and may play a minor role in the development of osteoporosis. In addit ion to common table sa lt, the salty taste is carried in fish, soy
sauce, ta mari, seaweed products, and most sauces. Be aware of your salt
intake, r ecognizing that it is an essential taste but one that must  be taken in
moderation. PUNGENT
The pun gent or  spicy taste is usually referred to as “hot.” Most cultures
recognize the value of the spicy taste, although Americans tend to be shy
about it. The pungent spices have always been sought and valued. One of
the major motivations for the journey of Christopher Colum bus was to
discover a shortcut to the exotic spices of India, which were prized by
western Europeans. The spicy flavor usually results from essential oils that are rich in
antioxidant properties. Their ability to neutralize decay-c ausing free
radicals may explain why pungent spices were commonly used to preserve
food. The natural chemicals in hot spices are also antibacterial. Modern scientific research has shown that natural compounds contained
within spicy food sources such as onions, leeks, chives, and garlic may help
lower your cholesterol level and blood pressure. Other studies have found
that thes e pungent foods can protect you from cancer -causing a gents in the
environment. Chilis, ginger , horseradish, mustard, black and red pepper ,
radishes, and many culinary spices including basil, cinnamon, cloves,
cumin, oregano , peppermint, rosemary , and thyme all carry the pungent
taste. U se them liberally in yo ur diet for both their flavor and the age-
reversing benefits they bring to your health.BITTER
Green and yellow vegetables are the primary source of the bitter taste. Common examples include bell peppers, broccoli, celery , chard, eggplant,
endive, spinach, and zucchini. Most green leafy vegetables range from
mildly to very bitter . Bitterness reflects the many natural chemicals
contained in vegetables that hav e a wide range of age-reversing  and health-
enhancing ef fects. These phyto chemicals ( phyto is Greek for plant) help
detoxify carcinogens, lower serum cholesterol levels, and enhance your
immunity . All vegetables carry essential vitamins and minerals. Green vegetables
are g ood sources of B vitamins and folate, now known to play an important
role in protectin g against heart d isease. V egetables are an important source
of both soluble a nd insoluble fiber . The soluble fiber is good for your heart
and the insoluble fiber improves the movement of food through your
digestive tract. High-fiber diets are associated with a lower ris k for breast
and digestive tract cancers. The American Cancer Society recommends a minimum of five helpings
of fruits and vegetable each day ,  but some studies have shown that less than
10 percent of Americans regularly follow this advice. W e echo what
mothers have been saying since the dawn of humanity: eat your vegetables. Many he rbs also  carry the bitter  taste and are important compon ents of a
healthy , balanc ed diet. Chamomile, cilantro, coriander , cumin, dill,
fenugreek, licorice, rhubarb, rosemary , saf fron, sage, tarragon, and turmeric
are exam ples of culinary herbs and spices that contain the bitter flavor . Most medicinal herbs such as echinacea, aloe, black cohosh, gentian,
goldenseal, lico rice, passion-flo wer , skullcap, and Saint-John ’ s-wort are
predominantly bitter due to their high concentrations of phytochemicals. Most pe ople are not naturally attracted to the bitter taste,  but small
quantities enhance the taste of food and contribute to your well-being.Below is a char t that highlights a few of the amazing health-en hancing,
age-reversing chemicals that fruits and vegetables provide. ASTRINGENT
Astringent foods produce a puckering ef fect on our mucous membranes. Although modern science does not classify the astringent property as an
actual taste, the natural chemi cals that produce astringency have many
health-enhancing ef fects. Examples of foods that carry the astringent taste
include apples, artichokes, as paragus, beans, bell peppers, buttermilk,
celery , cherries, cranberries, cucumbers, figs, lemons, lentils, mung beans,
mushrooms, pomegranates, potatoes, soybeans, spinach, green and blacktea, tofu, whole wheat and rye grain products. Foods with the astringent
taste have a compacting ef fect on your physiology and are important in the
regulation of digestive function and wound healing. Recent studies have found that the phytochemicals contained in both
green an d black  tea, good sourc es of the astringent taste, may help protect
you against a v ariety of illnesses, from cancer to heart dise ase. Beans,
legumes, and peas are excellen t sources of complex carbohydrates. They
provide good-quality vegetable protein along with both soluble and
insoluble fiber . Beans and legum es also supply us with folic acid, calcium,
and magnesium. One of the major shifts in diet between the beginning of the twentieth and
twenty-first centuries was a reduction in vegetable sources of protein and
replacement by animal ones. W ith this change has come an increased risk
for b oth heart d isease and cancer . Add one or two servings of beans, peas,
or lentils to your diet each day and you will grow younger and live longer . Summary of the Six T astes
The body is satisfied when it has access to the 
six tastes of life. Delicious and Nutritious
It is easy to foll ow a dietary plan that conforms to the six tastes program. Regardless of the type of food you enjoy eating, you can both  enhance its
sumptuousness and health-promoting qualities by ensuring that your meals
have a wide variety of tastes. Here are examples of meals representing a
wide range of ethnic cuisine  to demonstrate the practicality of this
approach. SEVEN VEGET ARIAN MEALS REPRESENTING THE
WORLD’S REGIONAL CUISINES
 
See the full recipes at the end of the book. THAI CUISINE
Clear Br oth Soup with Coconut, T ofu, and Gr eens
Y ellow Thai Curry with Carr ots and Gr eens
Fr esh Cucumber with Basil and MintBasmati Rice with Mangoes
Banana Coconut Stew
 
CHINESE
V egetable Hot and Sour Soup
Buddha’ s Feast
Marinated Sesame T ofu Strips
Simple Steamed Rice
Almond Cookies
 
IT ALIAN
White Bean and V egetable Soup
Spinach and Eggplant Layer ed Pasta with Pesto
Garbanzo and Gr een Bean Stew
Roasted Carr ots with Fr esh Rosemary
Raspberry T ofu Sorbet
 
MEXICAN
T ortilla Soup with A vocado and Cilantr o
Black Bean and Sweet Potato Enchiladas
Spanish Rice
Mango and T omato Salsa
Baked V anilla Flan with Maple Syrup
 
FRENCHCr eamy Asparagus Soup
Spinach, Leek, and Potato T art 
Braised Gr een Beans Amandine
Swiss Char d and Arugula with Lemon T arragon Dr essing
Poached Pears with Blackberries
 
AMERICAN BISTRO
Carr ot Coriander Soup
Roasted V egetable Barley Risotto 
Cranberry and Sweet Potato Chutney
Or ganic Field Gr eens with Apple V inaigr ette
Cocoa T ofu Mousse with Almond Praline
 
MIDDLE EASTERN
Spinach and Lentil Soup
Hummus
Quinoa T abouli 
Cr eamy T ofu Cucumber and Mint Raita
Ratatouille Stew 
Maple W alnut Filo T riangles
 
Optimizing Digestion
W e b uild our bo dies from the food we eat, so it is important that we receive
the f ull range of  nutrients required to sustain our best health. A ccording to
A yurveda, it is e qually importan t that we have ideal digestive power if we
are to make the  best use of the food we ingest. The Sanskr it word fordigestive power  is Agni. The Eng lish wo rd ignite is derived from Agni. Agni can be thought of as the transformational principle of the body . T o
ensure optimal digestion, we rec ommend you pay attention to a few simple
principles that apply to how we eat. W e call these the Eating  A wareness
T echniques (EA T s). EA TING A W ARENESS TECHNIQUES
Listen to Y our Appetite
Y our body sends messages to y our mind to meet its needs. One of the
most important signals the bod y sends is that of hunger . Although many
people who have struggled to ke ep excessive pounds of f view th eir appetite
as a n ad versary , listening to and honoring its message is one of the most
important aspects of a healthy nutritional plan. The rule is simple: Eat when
you are hungry and stop when you are satisfied. If you think of your
appetite as a gauge ranging from empty (0) to full (10), our
recommendation is to eat when you are really hungry (at a level  2 to 3) and
stop wh en you are comfortably  full but not stuf fed (6 to 7). By not filling
your sto mach to  capacity , you allow your digestive power to work at an
optimal level. Just as your clot hes do not get fully clean if you overstuf f
your wa shing m achine, your food will not be fully digested if y ou overstuf f
your stomach. Many people eat because it is time to eat, not because their bodies are
asking for food. Y ou wouldn’ t f ill up your gas tank if it was still half full,
yet many people eat even when they are still full from the previous meal. Start listening to your body . Its wisdom mirrors the wisdom of the cosmos. Pay Attention
It is  easy to overeat if your e nvironment distracts you while  you are
eating. Although many of us were conditioned to eat while watchingtelevision, it is easy to lose aw areness of your body and overeat when an
engaging drama or exciting adventure story captures your attention. Similarly , eatin g while working on an intense project or business
transaction will often result in missing the signals that your body has had
enough food. Have the intention  to protect your mealtimes so you can enjoy
your fo od in a relaxing env ironment. If you suf fer with digestive
imbalances such as heartburn or irritable bowel syndrome, creating a calm,
comfortable mealtime will improve your digestion. Favor Fr esh Foods
There are foods that accelerate aging and entropy and others that renew
and revitalize the body . General ly , “dead” foods contribute to degeneration
and decay , while fresh foods e nhance regeneration and vitalit y . For most
foods, the less t ime between harvesting and consumption, the more ener gy
and inte lligence it provides. This means minimizing canned, frozen, and
packaged foods  to whatever extent possible. W e also discourage eating
leftovers or microwaved meals. Use Food to Feed Y our Body , Not Y our Emotions
From th e day we are born, we associate food with safety and comfort. The breast or bo ttle of fered us when we were uncomfortable soothed both
our phy sical an d emotional distress. It is natural then that, as adults, we
resort to  food when we are feelin g stressed or anxious. Unfortunately , if you
are t rying to fill  your need for love with food, you are unlikely  to be very
successful, and the unnecessary calories will be stored as fat. Use food to
satisfy the ener gy needs of your  body and develop nourishing r elationships
to satisfy the needs of your emotional heart. Both will thank yo u for being
aware of the dif ference. Eat Mor e at Lunch, Less at DinnerY our digestive power is strongest at noontime. Y ou secrete stomach acid,
bile salts , and pancreatic enzym es in cycles throughout the day that support
the absorption and metabolism  of essential nutrients from th e food you
consume. Until the industrial rev olution, most people ate their main meal in
the midd le of the day with a lighter meal in the evening. Respecting this
time-honored pattern can improve digestive function and enhance sleep. T ry
eating a lar ger lunch and a s maller dinner and see if you notice an
improvement in your vitality and well-being. Kindle and Balance Y our Digestive Fir e
A yurveda compares your digest ive processes to a fire in a fire- place. T o
have the best possible heat and light, the fire needs to be kindled and
stoked. The same can be said  for your digestive fire. W e recommend
kindling your digestive fire before each meal with an herbal aperitif. This
simple recipe helps awaken the first stage of digestion, ensuring a good start
to metab olizing your food. T ry taking a shot glass full prior to each meal
and you will notice a healthy boost to your digestive function
Herbal Aperitif
Mix equal parts of lemon juice, gingerroot juice, water , and honey . Add a pinch of black pepper . T ake a two-ounce shot of this herbal elixir right before your meal. After each meal, we recomme nd a spice blend to help balance your
digestive fire. This is easily p repared by mixing equal parts of roasted
fennel seeds, cardamom seeds, cumin seeds, and a pinch of m aple sugar . Chew on one-half teaspoon of this spice blend at the end of each meal to
enhance your digestion. In addit ion to the herbal aperitif before and the spice blend a fter each
meal, tr y sipping on gingerroot tea throughout the day . Grate one-half
teaspoon of fresh gingerroot per  pint of hot water and try to consume two tothree pin ts per day . Ginger has a general toning ef fect on the  alimentary
tract, enhancing  digestion, absorption, and elimination. Ginger is known in
A yurveda as the universal medicine. If you have a tendency toward
heartburn or indigestion, use ginger cautiously at first to ensu re that your
symptoms do not worsen. How you eat is as important as what you eat. Keep It Simple
Don’ t make nutrition complicated. It is not dif ficult to eat in a w ay that is
nourishing and delicious. W e ca n reduce this entire chapter into  five simple
principles:
Eat when you are hungry; stop when you are satiated. Chew your food until it is liquid or semi-liquid before swallowing. Don’ t put the next bite of food into your mouth until you’ve swallowed
the previous one. Don’ t put the next meal in your stomach until you’ve digested the
previous one (usually at least three hours). Eat food with all six tastes during the day . Eating as Celebration
It is  eas y to become confused when considering the best diet to help you
live a long and healthy life. Th ere is a tremendous amount of  conflicting
information on nutrition with experts advocating a wide variety of
approaches. Although every dietary program of fers some nuggets of
wisdom, for any approach to be truly successful, it has to be sustainable,
delicious, bala nced, and practical. T ry following our nutritionalrecommendations for a month and observe the infusion of vitali ty into your
body and mind. This program will help you grow younger and live longer . Every day in every way ,
I am incr easing my mental and physical capacity . My Biostat is set at a healthy ____ years of age. I look and feel a healthy ____ years old. I am r eversing my biological age:
By changing my per ception of my body , its aging and time;
Thr ough two kinds of deep r est—r estful awar eness and  r estful sleep;
and
By nurturing my body thr ough healthy foods. 5
Y ou Can Reverse Y our
Biological Age by Using
Nutritional Complements W isely
 
ACTION STEP # 4
I am r eversing my biological age by taking nutritional complementsthat
have a dir ect effect on the pr evention of illness. I put this into practice by:
Learning about the biological effects of intelligent nutrients. Ingesting the nutrients on a daily basis. Performing daily rituals that focus my attention and intentionto
enhance the effects of the nutrients. Nutritional complements, wisely used,
can pr event many age-r elated illnesses and dramatically
r everse your biological age. Although we’d like to believe t hat eating healthy foods is all you need in
order to thrive, there is increa sing evidence that the appropriate use of
nutritional suppl ements may take you to a higher level of well-b eing than is
achievable by food alone. Eating  healthy is still more important than taking
concentrated nu trients, which is why we like to call them complements
rather than supplements. W e use the term to remind you that these
nutritional allies are not substitutes for good food; they take nutrition to a
higher le vel. Be cause we now k now that high levels of certain nutrients can
lower yo ur risk for many comm on health concerns associated with aging,
nutritional complements play an important health-promoting role. Y our body is a  field of ener gy , transformation, and intelligence. It is
amazingly adept at acquiring, transforming, storing, and releasing ener gy . The primary sources of this ener gy are the carbohydrates, prote ins, and fats
contained in food. Food als o provides natural chemicals —vitamins,
minerals, and trace elements—that we require to use the ener gy available in
food ef ficiently . Other nutritional components, such as antioxidant
chemicals, are essential for protecting the cells and tissues from harmful
inner or outer e nvironmental toxins. Finally , as we discussed last chapter ,
many plant-bas ed food sources contain phytochemicals, esse ntial plant-
derived substances that help protect us from a wide variety of illnesses.People who receive adequate “doses” of essential nutrients through the
food the y eat generally live healthier , longer lives than those whose diet is
nutritionally lac king. It is, however , becoming increasingly clear that some
nutrients have additional benefi ts when available in quantities higher than
those usually provided throug h diet. W e have come to believe that
complementing a well-balanced diet with supplemental nutrients can of fer
the best opportu nity for maintaining and enhancing youthful vitality . Let’ s
review the basics of nutritional supplementation. V itamins—The V ital Nutrients
V itamins are or ganic substances required in tiny amounts to maintain
health. Since they cannot be manufactured in the body , the y must be
ingested from outside sources. Government-sponsored nutritional panels
have dev eloped guidelines for thirteen vitamins and fifteen minerals. Many
of the Recommended Daily Allowances (RDAs) are based upon levels that
prevent a known vitamin-deficiency disease, even though several essential
nutrients have health-promoting ef fects at levels considerably higher than
currently recomm ended. Althou gh there is a constant stream of new data on
the appr opriate role for nutritional supplements, we feel there is enough
reliable information to of fer practical, balanced suggestions. Our “bottom
line” recommendations for nutritional supplementation are provided at the
end of this chapter . W ater -Soluble V itamins
W ater -soluble v itamins include the B vitamins and vitamin C. They are
stored in only limited amounts in bodily tissues, and therefore they need to
be consumed on a daily basis. The B vitamins work with enzyme systems to
metabolize food and form essential biochemicals. Each of the water -soluble
vitamins, its important purpose, the symptomsand signs of its deficiency , food  sources, and the RDA is listed in the table
on page 87.Fat-Soluble V itamins
The fat-soluble vitamins includ e A, D, E, K, and beta-carotene. They are
stored in the liv er and, as they are excreted slowly from the body , can
accumulate to toxic levels. In appropriate doses the various fat-soluble
vitamins are essential for maint aining immunity , bone strength, and blood
clotting. The functions, deficiency consequences, common sources, and
RDAs are listed on page 89. Nutrients as Medicines
Nobody dies of old age; we di e of the illnesses that are common in our
older years. Although modern medicine is continually developing new
approaches to treat the diseases  that create suf fering and shorten life, there
is increa sing evidence that nutritional approaches can help reduce our risk
and lessen the disability caused by the common af flictions of humanity . In
this section we will explore fiv e prevalent conditions in which nutritional
approaches may be helpful: heart disease, cancer , memory loss, arthritis,
and immune weakness. NOURISHING YOUR HEAR T
Heart di sease is  the number -one cause of death and serious illness in our
society . By now you must be aware that smoking, high blood pressure, an
elevated serum cholesterol level , and lack of physical exercise all contribute
to the risk for cardiovascular illness. Mental attitude in the form of hostility
also play s a role in increasing y our susceptibility to heart blockages. W e’ll
address other lifestyle issues th roughout this book, but let’ s focus here on
the role of nutritional complements.Antioxidant V itamins and Heart Disease
Studies have shown that oxidized forms of cholesterol are more  likely to
be deposited into blood vessels, eventually resulting in blockage.Antioxidant vitamins can reduce the formation of “bad” cholesterol and
may lower the ri sk of heart attac ks. The roles of the three major antioxidant
vitamins have been studied, with vitamin E showing the most benefit,
vitamin C showing little benefit , and the carotenoids falling so mewhere in
between. Studies on vitamin E over the past thirty years have generally confirmed
its b enefit in lowering the risk of heart attacks in daily doses ranging from
100 to 800 IU. In one of the lar gest studies, men taking 400 or 800 IU of
vitamin E for an average of one and a half years showed a  47 percent
reduction in heart attacks in both dosing groups. Most other studies
involving both men and women have supported the benefits of vitamin E in
reducing heart disease. Although studies have suggested  that diets naturally rich in beta-carotene
provide some protection agai nst heart disease, no study to date has
convincingly sh own that carotenoid supplementation provides definite
benefit. In fact, in one lar ge tria l, smokers given beta-carotene and vitamin
A supplementati on actually showed an increase in lung cancer deaths and a
slight increase in deaths from h eart attacks. Although there continues to be
a l ot of debate a bout the meaning of this report, the bottom lin e regarding
the carotenoids and heart disea se is to eat your carrots, and not overdo
supplementation. Although vitam in C is clearly important in maintaining healthy blood
vessels, studies have not consist ently shown a benefit for supplemental C in
reducing the risk of heart disease. As with the carotenoids, people following
diets ric h in natural sources of vitamin C have less heart disease than those
whose d iets are less abundant in fresh fruits and vegetables. W e can guess
that people whose diets are naturally plentiful in vitamin C may also be
following genera lly healthy lifestyles, which cannot be replaced by vitamin
supplementation alone. A naturally occurring antioxidant that has been receiving increasing
attention is coenzyme Q10 or CoQ10. It is also known as  ubiquione,
reflecting its ubiquitous presence in living systems. Stud ies have shown thatit enhan ces the function of heart muscles and may be helpful for people
with coronary artery disease, h igh blood pressure, and congestive heart
failure. Although we do not y et know enough about this substance to
recommend it for universal use , we do believe it is worth disc ussing with
your health care adviser if you are facing heart disease. Homocysteine and Health
One of the most  important recent discoveries in nutritional scie nce is the
recognition that an elevated blo od level of the amino acid homocysteine is
associated with a number of dif ferent illnesses. Homocy steine is a
biochemical produced during the metabolism of protein, particularly when
the pro tein is derived from animal sources. Higher blood levels of
homocysteine (g reater than 12 micro-moles per liter) have been identified
as an  independent risk factor fo r heart disease. Research suggests that high
concentrations of this amino acid alter the lining of blood vessels. This
leads to  the deposit of choles terol into arteries, eventually resulting in
blockage of the vessel and damage to the heart muscle. A number of
unhealthy lifestyle choices have been associated with elevated
homocysteine levels, including smoking, excessive alcohol use, and high
caf feine intake. Recent studies have linked homocysteine to many other
diseases, so that we now know that elevated blood levels of this toxic amino
acid may  increa se the risk for stroke, Alzheimer ’ s disease, and a variety of
cancers. The good news is that it is us ually easy to lower your blood  level of
homocysteine by  ensuring that you have an adequate intake of a few key B
vitamins. The most important on e seems to be folic acid, which along with
vitamins B6 (pyridoxine) and B12, metabolize homocysteine to a nontoxic
biochemical. Recent research has found that if people who require
angioplasty to open up blocked  heart vessels take folic acid, B6, and B12,
they show substantial reductions in their homocysteine levels, and their
blood vessels do not become clogged as quickly .W e believe there is enough evid ence to support the recommendation that
everyone should  ingest ample amounts of these vital nutrients every day . How m uch is enough? The standard recommended allowa nce is 400
micrograms of folic acid, 2 milligrams of vitamin B6, and 2 to 6
micrograms of vitamin B12. Th ese levels can be achieved with a healthy ,
balanced diet. Foods rich in folic acid include cereals, fruits, green leafy
vegetables, beans, and whole grains. V itamin B6 is found in fortified grains,
bran, nu ts, bananas, and other noncitrus fruits, as well as  in certain
vegetables such as asparagus, cabbage, and artichokes. There are no pure
vegetarian sources of vitamin B12, which is present in eggs,  dairy , fish,
poultry , and red meat. In a study that s howed these vitamins could slow down coronary artery
disease, people were given 1,000 micrograms of folic acid, 10 milligrams of
vitamin B6, and 400 microg rams of vitamin B12. These doses are
substantially higher than the current recommended daily intakes (RDI)
established by the National  Academy of Sciences. High-potency
multivitamins usually contain b etween 100 percent and 500 percent of the
RDI for each nutrient, which sti ll provide less than the high intake of folic
acid and B12 tested in the study . Considering all the current ly available
evidence, we recommend following the balanced six-taste diet described in
chapter 4 and supplementing it with a high-potency multivitamin having a
minimum of 400 micrograms o f folic acid, 10 milligrams of vitamin B6,
and 30 micrograms of vitamin B12. The combination of a healthy , vitamin-
rich diet with a good safety net of nutritional complements will provide an
additional level of protection ag ainst a variety of serious health-damaging
conditions associated with homocysteine. KEEPING A W A Y CANCER
Despite modern advances in the understanding, diagnosis, and treatment of
cancer , t his drea ded illness remains the second leading cause of death in our
society . There are few more cri tical situations in life in which  prevention
can reap such great rewards. Although there is much about cancer we donot know , there is good information that diets rich in antioxidant nutrients
have a protectiv e ef fect against the inner and outer toxins that can trigger
malignant cellular transformations. It is less clear that nutritional
supplementation provides additional benefit. The following is our current
position on the role of nutrients in cancer . V itamin A, Car otenoids, and Cancer
Although one might expect that people at high risk for cancer gi ven beta-
carotene would fare better , thre e dif ferent studies thus far hav e not been
able to show a benefit. In both men and women smokers and in men
exposed to asbestos, beta-carotene provided no protection against lung
cancer , a nd two studies actually showed a higher risk among people taking
carotenoids. Laboratory stud ies have shown that vitamin A and various carotenoids
may slow the growth of pros tate, cervical, oral, and skin c ancers, but
studies documenting the clinical benefits of supplementation have not been
convincing. One  of the more interesting carotenoids is lycopene, found in
highest concentr ations in tomatoes. This potent antioxidant seems to confer
protection again st prostate cancer , providing a good incentive to get your
helping of tomatoes on a regular basis. Our bottom line is to eat a diet that
is natura lly rich in carotenoids, using supplements judiciously to ensure a
healthy baseline intake. V itamin E and Cancer
For many years, laboratory studies of animals have shown that vitamin E
can reduce the incidence of various cancers, and have suggested it may be
of b enefit to people as well. A lar ge study from China found that people
taking d aily sup plemental doses  of beta-carotene, vitamin E, an d selenium
had sig nificantly lower rates of cancer compared to those on other
nutritional regim ens. Other reports have supported the view that vitamin E
may protect against oral, throat , and prostate cancer . Getting a good dailyhelping of this p owerful antioxidant is essential to maintain youthful well-
being. V itamin C and Cancer
As i s tru e with the other antioxidant vitamins, the evidence for v itamin C
as a prot ector ag ainst cancer is g reater in laboratory investigatio ns than it is
in cl inical studies. There are suggestions that vitamin C can lower the risk
of cance rs of the female reprod uctive system, throat, digestive tract, and
respiratory syste m, but whether these lab findings are relevant to people
remains to be proven. Because it is generally well tolerated, even in
exceptionally high doses, many nutritionists are advocating a higher
recommended daily allowance than the 60 milligrams currently suggested. NUTRIENTS AND MEMOR Y
W e all consider clear thinking and a good memory essential for health and
well-being. Goo d nutrition is an important aspect of mental clarity and a
few nutritional supplements hav e been shown to be of benefit. Studies on
vitamin E in both animals and humans have suggested that its antioxidant
properties protect brain cells from toxic memory-damaging forces. A lar ge
study of older people showed a  correlation between low vitamin E levels
and problems with memory . People with Alzheimer ’ s disease given vitamin
E experi ence less deterioration. W e are by and lar ge convinced  that getting
your daily helping of vitamin E can help maintain mental sharpness. The her b ginkgo biloba has b een receiving increasing attention as a
memory-enhancing agent. Derived from the oldest tree on earth,  ginkgo can
enhance mental performance in people with and without memor y concerns. A standa rdized extract is now w idely available and can be a helpful ally in
keeping you on top of your men tal game. The usual daily dose of ginkgo is
between 120 and 240 milligra ms per day . Because of rare reports ofbleeding complications, ginkgo should not be mixed with blood thinning
medications. The brai n chemical acetylcholine seems to play a particularly important
role in memory ,  as it is involved in the storage, recall, and com munication
of in formation. For many years , scientists have attempted to enhance the
function of acetylcholine using both synthetic and natural substances with
modest results. The use of a soy-derived compound called
phosphatidylserine (PS) may enhance the production of acetylcholine and
has been shown to have a mild m emory-enhancing ef fect. All co mmercially
available phosph atidylserine is derived from soy . Studies showing a benefit
for P S in  enhanc ing memory have used about 300 milligrams per day . This
substance is now available fr om a number of nutritional supplement
companies. Another nutritional supplement that may increase your levels of
acetylcholine is  acetyl-L-carn itine (ALC). This natural substance is
important for the production of ener gy in muscle cells and seems to play a
special role in brain cells. ALC has been researched in patients with
Alzheimer ’ s dise ase and was found to slow the progression of memory loss,
particularly in younger patients. It has also been shown to impro ve memory
decline in elderly subjects witho ut definite dementia. In addition to helping
with atte ntion and certain learning skills, ALC has been reporte d helpful in
reducing symptoms of depression. In addit ion to the influence o f carnitine on the mind and emotions,
studies have suggested that it may enhance heart and nerve function in
people with diabetes. Both L-carnitine and acetyl-L-CARNITINE are now
available from a number of nutritional supplement companies , usually in
the form  of capsules containing 250 milligrams. V ery few side ef fects other
than dig estive upset have been attributed to these substances. Studies on
ALC in patients  with Alzheimer ’ s disease have used doses of 1 to 3 grams
per day , and it may take months before any benefits are recogn ized. If you
or a loved one are experiencing progressive memory loss, ALC may be
worth a try , but otherwise, w e do not believe you shoul d routinely
supplement your diet with an extra helping of carnitine.HEAL THY JOINT NUTRITION
The vitality of y outh implies the ability to move without discomfort. Joint
pain and  arthritis can interfere with your quality of life and ma ke you feel
older th an you are. There is increasing information that nutritional
approaches can  enhance joint health and reduce the discomfort and
disability of joint inflammation and degeneration. V itamins A, C, D, and E
all play importa nt roles in protecting our joints from the wear and tear of
movement. A recent study from  the Arthritis Center at Boston  University
found th at a higher intake of vita min C, and to a lesser extent vitamin E and
beta-carotene, was associated with less degenerative arthritis and pain. Other re ports have suggested that the antioxidant properties of vitamin E
can help  to calm the inflammat ion of rheumatoid arthritis. The B vitamin
niacinamide ma y also help to  dampen the production of in flammatory
chemicals shown to contribute to joint problems. Fatty Acids and the Chemistry of Inflammation
Y our blo od is a rich soup of biochemicals that is af fected by the nutrients
you consume. Chemicals kno wn as cytokines are important in the
regulation of inflammation and can be influenced by the types of fats and
oils you ingest. Although the process is a complex one, there is increasing
evidence that consuming more foods with omega-3 fatty acids may provide
a variety of hea lth benefits, from reducing the symptoms of arthritis to
protecting against heart disease. Fatty acids are molecules important in many essential physiological
functions including inflammation and tissue repair . There are  two main
families of fatty acids, known as omega-6 and omega-3. Most of the fats
and oils consumed in a typical American diet are rich in omega-6 fatty acids
and poo r in omega-3 fatty a cids. Most animal products, as well as
commonly used  cooking oils such as sunflower , saf flower , and corn oils,
provide abundan t sources of om ega-6 fatty acids. Certain types of fish and
flaxseed are rich in omega-3 fa tty acids. Both omega-6 and omega-3 fattyacids are required for good h ealth, but the average American diet is
imbalanced. Diets th at inclu de fish or fish oil supplements lead to lower levels of
inflammatory chemicals and have been shown to reduce the activity of
arthritis as well as other autoimmune conditions. Not all fish are equally
endowed with the two most im portant and beneficial omega-3  fatty acids,
eicosapentaenoic acid (EP A) and docosahexaenoic acid (DHA). Salmon,
tuna, lake trout, and anchovy ar e rich in EP A and DHA; halibut, shark, and
bass have moderate concentra tions; while catfish, cod, and sole are
relatively poor sources. Diets that include fish have also been associated
with low er risks for both heart attacks and strokes. Part of this b enefit is due
to a reduction in cholesterol levels and part is a result of the reduced
inflammatory re sponse that can trigger the clotting leading to b lood vessel
blockages. Also  of interest are recent reports suggesting that an omega-3
rich diet may help people with depression. Flaxseed (also known as linseed ) is the other readily available source of
omega-3 fatty acids. Flax is the richest known source of alpha li nolenic acid
(ALA), which can be metaboliz ed into the two omega-3 fatty acids that are
found in  fish. A diet that contains flaxseed lowers cholestero l levels and
inflammatory bi ochemicals in the bloodstream. Flax may also help lower
blood pressure. In addition to its content of beneficial omega-3  fatty acids,
flax also contains high concentra tions of phytoestrogens ( phyto is Greek for
“plant”). These natural hormone regulators, also abundant in soybeans,
have been suggested to help lessen the hot flashes of menopause, slow the
development of osteoporosis, and reduce the risk for breast and prostate
cancer . Flax is also a good so urce of fiber , which helps reg ulate bowel
function. It is easy  to add flaxseeds to yo ur diet. Simply roast up a quarter cup of
flaxseeds in a dry skillet. Pay close attention as they are r oasting and
remove the pan from the heat as soon as the first seeds begin to  pop. Grind
up the seeds in  a cof fee bean grinder , add a little salt, and t hen use the
ground seeds in your salads, soups, and sauces. They add  a delicate
popcorn-like flavor when sprin kled over sautéed vegetables. T ry to eat afew teaspoons each day . Roast a nd grind new seeds every few days so they
do not go rancid. Although it is p ossible to obtain your omega-3 fatty acids from fish oil
supplements and flaxseed oil through your local health food store, we
encourage you to go to the most natural sources. Add a couple  of helpings
of fish to your diet each week or , if you are vegetarian, add a daily serving
of ground flaxseed, and you will benefit from the health enhancing
intelligence that nature provides. The Joint Nutrients
Glucosamine sulfate is a natural constituent of cartilage. A number of
studies l ooking into supplement ing the diet with this substance have shown
it can reduce p ain and improve joint function. It is surpri singly well
absorbed from the digestive tra ct and in many studies is as ef fective as
standard anti-inflammatory medicines with fewer negative side ef fects. The
usual dose of glucosamine sulfate is 500 milligrams three times daily . THE NUTRIENTS OF IMMUNITY
Healthy immunity is both necessary for and reflective of our  health and
vitality .
Grow_Younger_Live_Longer_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Although you may wonder
when yo u’ll eve r find the time to meditate, we strongly encou rage you to
make m editation an important part of your life. It will actually create more
time for you, because you will be much more ef ficient when y our mind is
calm and centered. W e recommend twenty minutes of restful awareness
(sitting meditation with your eyes closed) twice a day. The best times to
meditate are shortly after awakening in the morning, and again in the later
afternoon or early evening. The morning meditation starts your day with a
fresh, calm mental attitude. The late afternoon or evening session helps
freshen your mind after a day’ s activity. The time you ta ke to experience restful awareness will yield im mediate
rewards. Y ou will notice relax ation during the meditation and increased
ener gy a nd creativity during your day. If you have not meditated before,
start with the So  Hum meditation technique. After you have practiced this
procedure for a while, we recommend you learn a more specific and
personalized process called Primordial Sound Meditation (PSM), taught by
one of our certified instructors. PSM uses individualized mantras that arebased on the tim e, date, and pl ace of your birth. There are now over five
hundred certified Primordial So und Meditation teachers in the world. See
the appendix for information on finding a PSM teacher in your area. So Hum Meditation
Sit comfortably, where you will not be disturbed, and close your eyes. T ake a slow deep breath through your nose while thinking the word So. Exhale slowly through your nose while thinking the word Hum. Continue breathing easily, silently repeating, “So. Hum. ” with
each inflow and outflow of your breath. Whenever your attention drifts to thoughts in your mind, sounds in
your environment, or sensations in your body, gently return to your
breath, silently repeating “So.
6-8 hours
What is recommended amount of sleep each night?
Having too many thoughts
What are some common complaints of new meditators?
60-68% carbohydrates, 15-20% proteins, and 20-25% fats
What is the recommended amount of carbohydrates, proteins, and fats in a diet?
Fatty fish, flaxseed, and omega-3 fatty acids
What are some foods that may help reduce the risk of heart disease?
100-800 IU
What is the recommended daily intake of vitamin E?
400-1000 micrograms
What is the recommended daily intake of folic acid?