Things you can do today - facebook prikbord

Here are 10 simple ideas from the program I created for Jeff, the Endothelial Health Program .

These are practical things you can do today, whether or not you've had venoplasty. Jeff says they haven't been too hard to incorporate, and he feels better. Endothelial health has been linked to a healthy blood brain barrier, healthy cerebral blood flow and a healthy heart. It can keep blood vessels open and blood flowing. Jeff's been following it for five years now, thank God, he's still going strong.

1. Breathe more deeply.

S-l-o-w, deep and low breathing releases nitric oxide into the body, opening blood vessels and increasing blood flow. It counteracts stress and the constricting hormone, cortisol.

Let your tummy puff out, fill up your lungs bottom up, and slow the world down. Exhale. Ahhhhhhh....

2. Get some sunshine on your skin.

You don't have to sunbathe--just give your face, legs and arms some rays. Ten to fifteen minutes daily is all it takes for most to generate sufficient vitamin D, and you're not risking too much exposure to harmful UV rays. Have your D3 levels checked by your doctor. If yours are low (almost everyone's are low), get on a vitamin D3 supplementation program.

3. You're not really hungry for a snack, if you're not hungry for an apple.

Reach for fresh fruit, nuts, and berries when you're craving a sweet snack. You'll get your antioxidants, fiber and vitamins.

4. Want a crunchy, salty snack instead?

Try baby carrots and hummus. Don't like garbanzo beans? Try a spicy salsa and celery or jicama slices. You'll get more antioxidants and vitamins with this snack. And you can crunch, too.

5. Have a Laugh

Call a funny friend, watch a silly show or movie, check out some new comedians on You Tube. Laughing actual increases nitric oxide and blood flow by 25%, and the effects last for an hour after you've been laughing.

6. Take an omega 3 supplement. Especially if you don't eat fish. If you don't like the fishy aftertaste, try an "enteric coated" supplement. Are you a vegan? Take a flax seed oil supplement. Anywhere from 1-3 grams daily is recommended.

7. Try to move everyday.

It doesn't have to be a marathon...but if you can run, run. If you can walk, walk. If you can do yoga and stretch, do that. If you just have a bit of arm strength, use it. Find out if you qualify for MS physical therapy. Don't let a day go by without moving your body. Moving increases cerebral bloodflow and gives your heart a workout.

8. Drink more water.

Dump the colas, diet sodas and Starbucks. Reach for the H2O. If water is boring, add some lemon and a bit of stevia. Always keep a pitcher in the fridge. Try hot green tea instead of coffee. Look for new beverages without artificial sweetners, like Glaceau vitamin water zero, which uses stevia. Drink more than you think you need, especially if you don't get thirsty.

9. Love your liver.

To detoxify your liver and boost glutathione levels (the best antioxidant is made in your own liver!) look into taking a milk thistle supplement. Don't drink alcohol (unless it's a glass or two with friends). Don't eat processed foods or transfats. If a cracker or cookie can live on a grocery shelf for a year, it's no good for your body. Do this, and trust me, your liver will love you back.

10. Reach out.

Stay connected. Online and in person. Hug people. Share, cry, laugh and be present. Touch increases nitric oxide. Get a massage if you're on your own. It keeps the blood moving. (insurance pays for them sometimes, if they're through a chiropracter or PT office.)

If you've been housebound or are feeling lonely, reach out. The hardest part for many is just asking for help. Know that there are people who want to help you. Jeff prides himself on being strong and self-sufficient, but I remind him, it's OK to rely on others. My girlfriend Stacie said to me when I was trying "tough it out " during a really dark time, "How can I be a blessing to you if you don't ask me for help?" Let others be a blessing. It will make them feel better, too.