Total Health and Fitness Revolution, presents the latest scientific findings on how to age healthily and attain a long life. This book should be read by people of all ages as the earlier one develops good practices, the healthier one will be and the longer one will live. Any parent concerned with their child's welfare should also be keen to discover the information herein which will help them to put their child onto the path of optimum health.
Dr Joseph Cheung covers the benefits of exercise, diet, vitamin supplements and preventative medicine, drawing on his decades of clinical practice and research. Dr Cheung's knowledge of Western medicine is complemented by a thorough understanding of Eastern medical practices and he explains in clear terms the benefits of acupuncture, meditation and Tai Chi among others.
Warm, personal and clear, Dr Cheung's book is an invaluable reference work for anyone interested in a healthy and long life.
Author(s): Dr. Joseph Cheung
Edition: new and revised
Year: 2020
Language: English
Pages: 293
Tags: Total Health and Fitness Revolution
Title page
CONTENTS
Acknowledgements
A Short Profile of Dr Joseph Cheung
Foreword
Features of the Second Edition
Introduction: A Beautiful Cruise to a Beautiful Dream
Chapter One It’s Time for Better Health
Good Health
Total Good Health
Our Nation’s Huge Health Bill - What Has Gone Wrong?
Chapter Two Physical Fitness - the Lynchpin of a Healthier Life
Types of Exercise and Their Biomechanics
Anaerobic Biomechanics
Aerobic Biomechanics
Aerobic Exercises - Targeting Cardio-Pulmonary Fitness
Walking, Power-Walking, Jogging
Walking and Power Walking
The Ambling Walk
The Power Walk
Jogging
Swimming
More on Biomechanics
The Special Benefits of Swimming
Swimming Styles
Freestyle
Breaststroke
Effective Training - Stretching, Warm-up, Cool-down
Cycling and Rowing
Bike Tracks
Exercise Bikes
Rowing
Rowing Machines
Injuries From Exercise
Living in Harmony with the Environment
The Power of Nature
Natural Disasters
The Eastern Way
The Take-Home Message
Chapter Three Food, Drinks, and Nutrition - Power Source or Power Drain
The Junk Food Demon
What is Food?
Macronutrients
Carbohydrates
Fats
Omega 3 and Omega 6
Saturated Fats
Palm Oil
Proteins
Plant Proteins
Soybeans and Soy Protein
Fibre
Micronutrients
Vitamins
Minerals
Bad Food, Healthy Food, Junk Food and Fad Diets
Glycation (the result of high heat cooking)
Free Radicals and Antioxidants
The Basic Food Pyramid
Vitamin and Mineral Supplements
Beverages
Soft Drinks
Coffee
Tea
Alcohol
Poor Nutrition
The Metabolic Syndrome
Diets
The Pritikin Diet
The Dean Ornish Diet
The Atkins Diet
The Asian Diet
The Mediterranean Diet
Weight Watchers Diet
The CSIRO Total Wellbeing Diet
The Polymeal Diet
Fad Diets
‘Meal-replacement’ Diet Plans
Low-carbohydrate Diets
High-fibre Diet (the F-plan diet)
‘Rapid-weight-loss’ Diets
The Summing Up - Choosing a Sensible Diet
A Sensible Approach to the Good Life
Go For Your Life
My Personal Experience of Maintaining Perfect Weight
Dining Out - Its Pleasures and Pitfalls
Chapter Four A Healthy Lifestyle
The Baby Boomers and Generation X
The Discerning Healthy Lifestyle
Exercise and a Balanced Eating Plan
Sleep
Personal and Social Relationships
Recreation
The Irrational Lifestyle
Smoking
Quitting smoking
Drug Abuse
Gambling
Alcohol Abuse
TV Addiction
Internet Addiction Disorder (IAD)
Choosing the Right Content
Over-reliance on the Car
Chapter Five Common Medical Problems: How to Avoid Illness and be a Winner
Colds and Flu’s
Prevention
Hypertension (High Blood Pressure or HBP in short)
Preventing/modifying your HBP
Heart diseases (CVD) and Hypercholesterolemia
Prevention/amelioration of CVD
Cancers in General
Prevention
Asthma
How to Prevent Asthma
Chronic Obstructive Pulmonary Disease (COPD)
Prevention / Amelioration
Osteoarthritis
Prevention /Amelioration
Obesity and the Metabolic Syndrome
Prevention and Amelioration of Obesity
Childhood Obesity
Preventing Childhood Obesity
Diabetes Mellitus (DM)
Prevention
Food Poisoning and Gastroenteritis
Prevention
Colo-rectal Cancer (CRC)
Prevention
Constipation
Prevention/Amelioration
External Thrombotic Haemorrhoids (Piles)
Prevention/Amelioration
Mental Illness - Depression and Dementia
Prevention
Lower Back Pain
Prevention
Prostate Cancer
Prevention
Osteoporosis
Prevention
Common Eye Problems
Preventative Measures
Blepharitis
Prevention/Amelioration
Stroke
Prevention
Transient Ischaemic Attack (TIA)
Shoulder and Foot Injuries
Torn Shoulder Tendon
Prevention
Plantar Fasciitis
Prevention
Take Home Message
Chapter Six The Eastern Way of Maintaining Health and Fitness
Chinese Medicine
Herbal Medicine
Acupuncture
The Roots of Acupuncture
The Effects of Acupuncture
Other Therapies Using Acupoints
Tai Chi
The Health Benefits of Tai Chi
Qi Gong
Ayurveda
Yoga
Meditation
Neuroplasticity
Chapter Seven Longevity The Eternal Dream of Eternal Youth
The Incredible Hunza People
How to Live Longer
Studies in Ageing and Longevity
The Dubbo Studies
The Melbourne Studies
The Australian Longitudinal Study on Women's Health (ALSWH)
The Okinawa Centenarian Study
Major Factors for a Healthy Long Life
Caloric Restriction
Lifelong Physical Exercise
Regular Medical Check-ups
Maintain a Sensible Lifestyle and Manage Tension, Anxiety and Stress
Avoid Excess Radiation
Moderate Alcohol Consumption
Maintain Your Social Network
Contribute to Society
The Top Ten Factors influencing Longevity
Recent Findings in Relation to Ageing
Key Genes and Molecular Pathways
Neurogenesis and the Possibility of an Ageless Brain
Resveratrol - the First Anti-ageing Drug?
Promising Anti-ageing Molecules
Telomerase Can Reverse the Ageing Process
Regenerative Medicine
Stem Cell Therapy
PRP (Platelet Rich Plasma)
A Final Thought
Special Section A Master Eating Plan
Appendix A Checklist for Cereals
Appendix B List of Common Antioxidants
Appendix C Foods Rich in Antioxidants
References
