1 00:00:00,000 --> 00:00:06,760 Prepare to have your health questions answered here on Safe, Effective, Natural Solutions 2 00:00:06,760 --> 00:00:12,080 with Dr. Todd Binkley, owner of Binkley Healing Center in downtown Ventura. 3 00:00:12,080 --> 00:00:15,440 Now, here's Dr. Todd. 4 00:00:15,440 --> 00:00:16,440 Good afternoon. 5 00:00:16,440 --> 00:00:22,160 I am Dr. Todd Binkley, board certified doctor of non-force chiropractic and practitioner 6 00:00:22,160 --> 00:00:23,520 of functional medicine. 7 00:00:23,520 --> 00:00:30,920 The focus of this show is to arm you with information you can use to prevent disease. 8 00:00:30,920 --> 00:00:35,040 And if you have early signs of disease, reverse it. 9 00:00:35,040 --> 00:00:41,640 And heart disease is obviously one of the most important things that you want to identify 10 00:00:41,640 --> 00:00:43,700 early so you can prevent it. 11 00:00:43,700 --> 00:00:46,880 Because it's the number one cause of death in America. 12 00:00:46,880 --> 00:00:50,940 We've been talking about heart disease prevention this entire month. 13 00:00:50,940 --> 00:00:53,400 This is the last Friday in February. 14 00:00:53,400 --> 00:00:56,520 And I'm happy to talk about this again any time you like. 15 00:00:56,520 --> 00:00:58,080 This is the last week. 16 00:00:58,080 --> 00:00:59,920 I'm going to focus on it. 17 00:00:59,920 --> 00:01:07,400 What I've said before is three things you can do to prevent and reduce your risk of 18 00:01:07,400 --> 00:01:08,880 heart disease. 19 00:01:08,880 --> 00:01:11,800 Keep the pipes clear. 20 00:01:11,800 --> 00:01:13,800 Keep the pressure low. 21 00:01:13,800 --> 00:01:15,240 And keep the pump strong. 22 00:01:15,240 --> 00:01:19,760 So you keep the pipes clear by reducing plaque formation. 23 00:01:19,760 --> 00:01:25,680 And most doctors try to convince people that the way you do that is by taking statin drugs 24 00:01:25,680 --> 00:01:27,520 to reduce your cholesterol. 25 00:01:27,520 --> 00:01:32,160 And if you listen to the previous episodes, then you'll know that that's actually not 26 00:01:32,160 --> 00:01:33,160 true. 27 00:01:33,160 --> 00:01:39,880 Inflammation causes the damage to your blood vessels that causes plaque formation. 28 00:01:39,880 --> 00:01:44,900 And that's what fails to keep the pipes clear. 29 00:01:44,900 --> 00:01:46,580 So keep the pipes clear. 30 00:01:46,580 --> 00:01:47,680 Keep the pressure low. 31 00:01:47,680 --> 00:01:48,680 Keep the pump strong. 32 00:01:48,680 --> 00:01:51,400 Keep the pressure low by relaxing. 33 00:01:51,400 --> 00:01:55,880 Anything you do to relax will keep the pressure low. 34 00:01:55,880 --> 00:02:00,200 You keep the pump strong by doing exercise. 35 00:02:00,200 --> 00:02:03,040 So the best exercise, what's the best exercise I should do? 36 00:02:03,040 --> 00:02:09,280 Well, the best exercise you should do is the one that you enjoy. 37 00:02:09,280 --> 00:02:13,760 Do something to move your body that you actually enjoy doing. 38 00:02:13,760 --> 00:02:15,880 Because then you'll actually do it. 39 00:02:15,880 --> 00:02:21,680 The most important exercise is the one that requires the least amount of effort that you'll 40 00:02:21,680 --> 00:02:22,680 actually do. 41 00:02:22,680 --> 00:02:26,740 That you don't have to pay any money for or buy any special equipment for. 42 00:02:26,740 --> 00:02:28,000 Go for a walk. 43 00:02:28,000 --> 00:02:32,600 If you have access to a swimming pool, go for a swim. 44 00:02:32,600 --> 00:02:34,440 Swimming is wonderful. 45 00:02:34,440 --> 00:02:39,680 Swimming and walking are probably the two easiest things for anyone to do. 46 00:02:39,680 --> 00:02:44,200 Because if you have a pool and a swimsuit, you don't need any special equipment. 47 00:02:44,200 --> 00:02:48,560 But of course the ultimate exercise is just walking. 48 00:02:48,560 --> 00:02:49,560 Walk outside. 49 00:02:49,560 --> 00:02:52,480 Go for a walk someplace that you like. 50 00:02:52,480 --> 00:02:57,320 There's a tremendous overlap between the two things. 51 00:02:57,320 --> 00:02:59,400 Keep the pressure low and keep the pump strong. 52 00:02:59,400 --> 00:03:04,000 You keep the pressure low and keep the pump strong by exercising. 53 00:03:04,000 --> 00:03:07,180 But there are some other things you can do to keep the pressure low. 54 00:03:07,180 --> 00:03:08,180 Like meditation. 55 00:03:08,180 --> 00:03:14,720 And I know some people's eyes glass over when you say meditation. 56 00:03:14,720 --> 00:03:15,720 What am I supposed to do? 57 00:03:15,720 --> 00:03:19,040 Just sit here and think about this and that. 58 00:03:19,040 --> 00:03:21,880 The whole point of meditation is to think about nothing. 59 00:03:21,880 --> 00:03:23,080 That can be really difficult. 60 00:03:23,080 --> 00:03:28,320 But there's some really great forms of meditation if you're interested in that. 61 00:03:28,320 --> 00:03:32,880 One of my favorites is called Japa Meditation. 62 00:03:32,880 --> 00:03:37,440 I first heard about this from Wayne Dyer back in the 80s. 63 00:03:37,440 --> 00:03:43,600 You can go on YouTube and look up Japa Meditation, Wayne Dyer. 64 00:03:43,600 --> 00:03:47,640 It's nothing to do with any belief or any religious system. 65 00:03:47,640 --> 00:03:52,400 It's just a means of calming your mind. 66 00:03:52,400 --> 00:03:56,360 And it's a lot of people who try to meditate. 67 00:03:56,360 --> 00:04:02,000 So there's lots of apps that you can get on your phone that are fine, that are really 68 00:04:02,000 --> 00:04:05,520 great for some people, to help calm your mind. 69 00:04:05,520 --> 00:04:10,600 The point of meditation is to calm your mind, to reduce stress, to reduce your heart rate, 70 00:04:10,600 --> 00:04:12,600 to reduce your blood pressure. 71 00:04:12,600 --> 00:04:15,080 That's what we're going for. 72 00:04:15,080 --> 00:04:23,020 But if you want to look up Japa Meditation, if you've had trouble trying to sit and calm 73 00:04:23,020 --> 00:04:30,120 your mind and find yourself constantly distracted by the thoughts that just appear out of nowhere 74 00:04:30,120 --> 00:04:39,800 and find it difficult to get them to stop, then making sound with your voice through 75 00:04:39,800 --> 00:04:43,920 this particular type of Japa Meditation. 76 00:04:43,920 --> 00:04:44,920 Check that out. 77 00:04:44,920 --> 00:04:45,920 Just look it up on YouTube. 78 00:04:45,920 --> 00:04:46,920 You can find it there. 79 00:04:46,920 --> 00:04:51,720 If you can't find it, email me and I will send you a link. 80 00:04:51,720 --> 00:04:57,680 There are lots of other ways you can reduce your stress, which will reduce the pipe, the 81 00:04:57,680 --> 00:05:01,200 pressure in the pipes, anything that relaxes you. 82 00:05:01,200 --> 00:05:02,920 Here's some other things. 83 00:05:02,920 --> 00:05:05,360 Clear clutter. 84 00:05:05,360 --> 00:05:12,680 If your life is filled with clutter, that's just one more nagging thing that causes stress 85 00:05:12,680 --> 00:05:18,520 and can actually increase your blood pressure even more significantly. 86 00:05:18,520 --> 00:05:23,720 And this is not a popular recommendation, but I got to mention it because it's important. 87 00:05:23,720 --> 00:05:28,680 And it's the most important thing for some people. 88 00:05:28,680 --> 00:05:32,840 Resolve festering emotions. 89 00:05:32,840 --> 00:05:40,080 Resolve unresolved disagreements or upsets with friends and family members. 90 00:05:40,080 --> 00:05:46,880 If all else fails and you cannot contact these people or have any interaction with them, 91 00:05:46,880 --> 00:05:52,880 then choose to forgive them. 92 00:05:52,880 --> 00:05:55,760 This is not for them. 93 00:05:55,760 --> 00:06:04,480 Forgiving someone who has done whatever they may have done that still has you upset is 94 00:06:04,480 --> 00:06:09,320 not a gift for them, especially obviously if you don't speak to them, they're not even 95 00:06:09,320 --> 00:06:11,560 going to know anything about it. 96 00:06:11,560 --> 00:06:18,480 It's been said before, staying angry at another person is kind of like drinking poison and 97 00:06:18,480 --> 00:06:22,400 pretending you're poisoning them. 98 00:06:22,400 --> 00:06:26,280 This is a gift from you to yourself. 99 00:06:26,280 --> 00:06:29,320 You are the main beneficiary. 100 00:06:29,320 --> 00:06:33,840 If it helps the other person in whatever situation, that's great. 101 00:06:33,840 --> 00:06:39,940 And maybe it will help rekindle a beautiful relationship. 102 00:06:39,940 --> 00:06:40,940 So much the better. 103 00:06:40,940 --> 00:06:45,440 Either way, it's win or win-win. 104 00:06:45,440 --> 00:06:46,840 I'm Dr. Todd Binkley. 105 00:06:46,840 --> 00:06:52,020 You're listening to Safe, Effective, Natural Solutions to Almost Any Health Challenge. 106 00:06:52,020 --> 00:06:58,240 This is our final week in a series of means of reducing your risk of heart disease, the 107 00:06:58,240 --> 00:07:03,920 number one cause of death in America and around the world. 108 00:07:03,920 --> 00:07:07,840 So to protect your health, to prevent heart disease, you want to do the three things. 109 00:07:07,840 --> 00:07:11,120 Keep the pipes clear, keep the pressure low, keep the pump strong. 110 00:07:11,120 --> 00:07:20,000 One of the most controversial recurring arguments, well, actually it's most people, most medical 111 00:07:20,000 --> 00:07:26,080 researchers have always said, well, if you want to keep the pressure low, you have to 112 00:07:26,080 --> 00:07:29,200 reduce salt consumption. 113 00:07:29,200 --> 00:07:31,960 But that's kind of hard to do. 114 00:07:31,960 --> 00:07:40,920 There are so many delicious foods, healthy foods, fermented foods like pickles and sauerkraut 115 00:07:40,920 --> 00:07:43,020 and kimchi and cheese. 116 00:07:43,020 --> 00:07:48,320 So many foods that are actually really good for you that are high in salt. 117 00:07:48,320 --> 00:07:59,240 And researchers have done the research and shown that it's only about 10 or 15% of your 118 00:07:59,240 --> 00:08:02,200 total sodium consumption. 119 00:08:02,200 --> 00:08:08,840 The average person is the sodium that you, when you're grabbing a salt shaker and salting 120 00:08:08,840 --> 00:08:09,840 your own food. 121 00:08:09,840 --> 00:08:19,000 Most people, especially in America, we eat so much processed food, 85% of the salt we 122 00:08:19,000 --> 00:08:24,780 get is from, you know, eating fast food, eating processed food. 123 00:08:24,780 --> 00:08:29,800 So if you're cooking your own healthy food, this is an interesting thing. 124 00:08:29,800 --> 00:08:34,420 A lot of people won't believe this until they try it. 125 00:08:34,420 --> 00:08:37,120 So here's a good thing to check out. 126 00:08:37,120 --> 00:08:38,320 Do you know someone? 127 00:08:38,320 --> 00:08:45,120 Have you seen someone who has a plate of food served to them and immediately grabs a salt 128 00:08:45,120 --> 00:08:48,680 shaker before they even taste the food? 129 00:08:48,680 --> 00:08:51,960 Obviously, that's a bad sign. 130 00:08:51,960 --> 00:08:55,440 Salt makes a lot of things taste better. 131 00:08:55,440 --> 00:09:00,640 But if you, it's like anything else, if you overdo it, then you just numb yourself to 132 00:09:00,640 --> 00:09:05,960 it and you know, lots of things have salt in them already. 133 00:09:05,960 --> 00:09:10,680 Everybody, cheese is made from salt, so many other things. 134 00:09:10,680 --> 00:09:17,980 So yes, it's important, especially if you have high blood pressure, robust data exists. 135 00:09:17,980 --> 00:09:25,000 Everybody hears this from almost every conventional doctor that if you have high blood pressure, 136 00:09:25,000 --> 00:09:29,300 you need to reduce your sodium consumption. 137 00:09:29,300 --> 00:09:32,000 But here's a really interesting study. 138 00:09:32,000 --> 00:09:36,080 It's published in the medical literature. 139 00:09:36,080 --> 00:09:40,760 The headline is reduce salt or increase potassium. 140 00:09:40,760 --> 00:09:48,480 And it's a review of several studies that show which works better, reducing your salt 141 00:09:48,480 --> 00:09:53,520 consumption or increasing your potassium consumption. 142 00:09:53,520 --> 00:10:01,200 And of course, it's mostly talking about salt substitutes, which replace sodium with potassium, 143 00:10:01,200 --> 00:10:02,880 which tastes terrible. 144 00:10:02,880 --> 00:10:09,720 So they do mention in the study that you can also tip the balance. 145 00:10:09,720 --> 00:10:14,120 That's the thing that was most exciting for me to see that this was actually in the medical 146 00:10:14,120 --> 00:10:15,600 literature. 147 00:10:15,600 --> 00:10:20,760 What really matters, this is what most doctors never tell you. 148 00:10:20,760 --> 00:10:29,080 Yes, consuming too much salt, too much sodium will increase your blood pressure and your 149 00:10:29,080 --> 00:10:31,400 risk of heart disease. 150 00:10:31,400 --> 00:10:40,040 But what really matters is not the total amount of salt you consume, but the ratio of salt 151 00:10:40,040 --> 00:10:42,920 versus potassium. 152 00:10:42,920 --> 00:10:44,160 And guess what? 153 00:10:44,160 --> 00:10:48,960 There's potassium in every fruit and vegetable. 154 00:10:48,960 --> 00:10:53,240 So if you eat, don't just don't put salt on your food. 155 00:10:53,240 --> 00:10:58,760 I mean, eat food that's well prepared so you don't feel like you need to add more salt. 156 00:10:58,760 --> 00:11:03,760 If you feel like you need to add more salt at the table when you're eating it, then it's 157 00:11:03,760 --> 00:11:06,120 just probably poorly prepared food. 158 00:11:06,120 --> 00:11:12,080 There are so many other spices you can use to make your food taste good, like garlic 159 00:11:12,080 --> 00:11:16,560 and shallots and chili peppers and a whole host of other things. 160 00:11:16,560 --> 00:11:18,540 Email me about that. 161 00:11:18,540 --> 00:11:25,200 The point is all fruits and vegetables have potassium in them. 162 00:11:25,200 --> 00:11:33,720 Most people know that bananas and avocados and just Google high potassium sources. 163 00:11:33,720 --> 00:11:37,240 There's lots of healthy foods that have high levels of potassium. 164 00:11:37,240 --> 00:11:44,640 And the point is, if you consume enough potassium from real food, then it doesn't matter how 165 00:11:44,640 --> 00:11:51,160 much sodium you eat from all those delicious things that are also healthy to eat that have 166 00:11:51,160 --> 00:11:58,000 a lot of salt in them, like pickles and sauerkraut and fermented foods and cheese. 167 00:11:58,000 --> 00:12:00,360 Cheese has a lot of salt in it. 168 00:12:00,360 --> 00:12:07,080 But if you use it mindfully, as a condiment, not as your main source of food, and if you 169 00:12:07,080 --> 00:12:15,520 cook most of your own food at home, instead of eating out and eating fast food especially 170 00:12:15,520 --> 00:12:24,200 or even eating out in restaurants, I eat out in restaurants for lunch and I know that the 171 00:12:24,200 --> 00:12:28,320 chefs in those restaurants overuse salt. 172 00:12:28,320 --> 00:12:29,680 They do it all the time. 173 00:12:29,680 --> 00:12:31,960 That's how they make their food. 174 00:12:31,960 --> 00:12:33,560 Salt tastes great. 175 00:12:33,560 --> 00:12:34,840 Everyone loves salt. 176 00:12:34,840 --> 00:12:42,280 So if you eat out in restaurants all the time, you're probably going to be eating too much 177 00:12:42,280 --> 00:12:43,280 salt. 178 00:12:43,280 --> 00:12:50,280 So I eat out in restaurants for lunch, but I compensate by eating at home and making 179 00:12:50,280 --> 00:12:58,800 my own food with fresh vegetables and eating a lot of spinach and kale and broccoli and 180 00:12:58,800 --> 00:13:03,360 tomatoes and mushrooms and other fresh vegetables. 181 00:13:03,360 --> 00:13:06,320 I'm Dr. Todd Benkley. 182 00:13:06,320 --> 00:13:13,000 We're talking about safe, effective, natural solutions this month to prevent heart disease. 183 00:13:13,000 --> 00:13:20,040 So the three steps are keep the pipes clear, keep the pressure low, and keep the pump strong. 184 00:13:20,040 --> 00:13:29,280 The focus of today's presentation is to keep the pump strong, which is basically to exercise. 185 00:13:29,280 --> 00:13:35,920 So a lot of people have heard about if you haven't, it's still a good idea to get a pedometer. 186 00:13:35,920 --> 00:13:37,880 But there are so many ways to do that. 187 00:13:37,880 --> 00:13:45,400 It came out back in, here's a study from the, recently came out in the medical research. 188 00:13:45,400 --> 00:13:50,840 It started in actually, I didn't, I never, I'm actually surprised by this. 189 00:13:50,840 --> 00:14:02,620 1965 in Tokyo, Japan, a company released a step counter calling it a 10,000 steps meter. 190 00:14:02,620 --> 00:14:10,160 So there's been robust research released ever since then that if you get 10,000 steps a 191 00:14:10,160 --> 00:14:19,920 day, then you will go a long way towards reducing your risk of heart disease. 192 00:14:19,920 --> 00:14:22,520 But is, where's the evidence? 193 00:14:22,520 --> 00:14:25,960 Do you really need to do 10,000 steps? 194 00:14:25,960 --> 00:14:34,520 Well there is evidence that 10,000 steps are beneficial and have profound effects. 195 00:14:34,520 --> 00:14:42,320 But there's a lot of other research that shows, for example, that just 2,500 steps or about 196 00:14:42,320 --> 00:14:51,560 a mile are enough to begin reducing your risk of dying from cardiovascular disease. 197 00:14:51,560 --> 00:14:59,840 For every extra 500 steps or one lap around a standard track, you lower that risk by another 198 00:14:59,840 --> 00:15:02,840 7%. 199 00:15:02,840 --> 00:15:09,880 Roughly 4,000 steps helps reduce the risk for early death from any cause. 200 00:15:09,880 --> 00:15:17,800 At 6,000 steps, you may lower your risk for type 2 diabetes, particularly if you're an 201 00:15:17,800 --> 00:15:19,240 older woman. 202 00:15:19,240 --> 00:15:24,360 So these are reviews of several studies and these are all referenced. 203 00:15:24,360 --> 00:15:26,120 This is a summary. 204 00:15:26,120 --> 00:15:29,240 So it goes on at 500 more. 205 00:15:29,240 --> 00:15:33,440 6,500 steps can lower your blood pressure. 206 00:15:33,440 --> 00:15:36,000 The evidence shows that you can lower your blood pressure. 207 00:15:36,000 --> 00:15:44,920 If you pass 8,000 steps, you lower your risk for obesity, sleep apnea, and depression. 208 00:15:44,920 --> 00:15:56,160 At 9,800 steps, you may reduce your risk of developing dementia by 50%. 209 00:15:56,160 --> 00:16:04,480 So now what happens if you make it to the heavily marketed, everyone's heard about it, 210 00:16:04,480 --> 00:16:05,480 10,000 steps? 211 00:16:05,480 --> 00:16:17,440 Well, at 10,500 steps, your risk of dying by cardiovascular disease is 77% lower than 212 00:16:17,440 --> 00:16:22,320 if you only take 2,500 steps. 213 00:16:22,320 --> 00:16:24,440 So let's repeat that again. 214 00:16:24,440 --> 00:16:26,480 Just close enough, 10,000 steps. 215 00:16:26,480 --> 00:16:32,200 Basically, this research has showed that any amount of steps that you make is a really 216 00:16:32,200 --> 00:16:33,200 good idea. 217 00:16:33,200 --> 00:16:41,120 To get a pedometer, you can get a pedometer for a good one for 20, 25 bucks on Amazon. 218 00:16:41,120 --> 00:16:50,560 A lot of people have Fitbits or Apple watches that track all this stuff for you. 219 00:16:50,560 --> 00:16:53,120 Your phone sometimes can do it for you. 220 00:16:53,120 --> 00:16:56,920 Even if it's an approximation, that's okay. 221 00:16:56,920 --> 00:17:04,240 The point is just to get a rough estimation of how many steps you're taking per day. 222 00:17:04,240 --> 00:17:13,360 And this I'm reviewing, if you just tuned in, I'm reviewing a really interesting review 223 00:17:13,360 --> 00:17:22,680 of the literature with a whole bunch of references for the benefits of 2,500, 5,000, 4,000, 6,000, 224 00:17:22,680 --> 00:17:25,800 8,000, 10,000 steps. 225 00:17:25,800 --> 00:17:32,560 But it ultimately comes back to around 10,000 steps. 226 00:17:32,560 --> 00:17:38,680 It finishes with at 11,000 steps, you've lowered your risk for hypertension, diabetes, depression, 227 00:17:38,680 --> 00:17:49,840 obesity, and sleep apnea by 20 to 25, by 25 to 50% more than someone who takes 6,000 228 00:17:49,840 --> 00:17:51,840 steps. 229 00:17:51,840 --> 00:18:04,840 At 11,500 steps, the risk for early death may be 67% lower than if you took 4,000 steps. 230 00:18:04,840 --> 00:18:12,040 So the average American takes about 4,000 steps a day, 4,400. 231 00:18:12,040 --> 00:18:15,560 So consider taking more. 232 00:18:15,560 --> 00:18:21,320 Get a device that measures how many steps you take a day, because then you'll know, 233 00:18:21,320 --> 00:18:26,880 then you'll have a goal, then you'll have a reason to go out, take the dog for a walk, 234 00:18:26,880 --> 00:18:31,320 or even just go for a walk around the block. 235 00:18:31,320 --> 00:18:37,800 Exercise should be something that's easy to incorporate into your daily routine on a regular 236 00:18:37,800 --> 00:18:39,200 basis. 237 00:18:39,200 --> 00:18:46,160 Here's another fascinating study that just came out published this month, February 2024, 238 00:18:46,160 --> 00:18:53,760 in comparing the effects of Tai Chi versus aerobic exercise on blood pressure in patients 239 00:18:53,760 --> 00:18:55,680 with pre-hypertension. 240 00:18:55,680 --> 00:19:01,280 So patients that had a little bit of high blood pressure, they had half the patients 241 00:19:01,280 --> 00:19:07,080 do standard aerobic exercise and had the other half of the patients do Tai Chi. 242 00:19:07,080 --> 00:19:12,400 So Tai Chi, if most people have seen it, if you've never done it yourself, you've probably 243 00:19:12,400 --> 00:19:19,320 seen it in the movies, you kind of sort of stand around with your feet wide, with an 244 00:19:19,320 --> 00:19:28,080 instructor showing you how to do some very specific slow movements, there is wisdom and 245 00:19:28,080 --> 00:19:34,240 a form of exercise that has been around for hundreds of years. 246 00:19:34,240 --> 00:19:36,120 It's very relaxing. 247 00:19:36,120 --> 00:19:38,800 Tai Chi is fantastic. 248 00:19:38,800 --> 00:19:45,920 So many people want to jump around and fix all of their problems in an hour by doing 249 00:19:45,920 --> 00:19:47,520 aerobic exercise. 250 00:19:47,520 --> 00:19:48,760 There's nothing wrong with that. 251 00:19:48,760 --> 00:19:50,880 Aerobic exercise is wonderful. 252 00:19:50,880 --> 00:19:54,160 But we're talking about preventing heart disease. 253 00:19:54,160 --> 00:19:58,520 If you want to prevent heart disease, keep the pump strong. 254 00:19:58,520 --> 00:20:01,640 So aerobic exercise will keep the pump strong. 255 00:20:01,640 --> 00:20:02,840 Absolutely. 256 00:20:02,840 --> 00:20:03,840 Run. 257 00:20:03,840 --> 00:20:05,880 Do a marathon. 258 00:20:05,880 --> 00:20:08,760 That will keep the pump strong. 259 00:20:08,760 --> 00:20:15,160 And if you have anxiety and depression, doing vigorous aerobic exercise, depending on your 260 00:20:15,160 --> 00:20:19,360 age, if you tolerate that well, fantastic. 261 00:20:19,360 --> 00:20:21,720 I don't want to shortchange that. 262 00:20:21,720 --> 00:20:29,080 But if your goal, if you're older, a little bit older, and you want to know how to reduce 263 00:20:29,080 --> 00:20:37,040 your risk of high blood pressure, then Tai Chi, going to a class, they're available 264 00:20:37,040 --> 00:20:38,040 everywhere. 265 00:20:38,040 --> 00:20:39,040 You probably have access. 266 00:20:39,040 --> 00:20:46,300 But a lot of people already have a free Tai Chi class available at wherever they're living 267 00:20:46,300 --> 00:20:49,300 or at the Y. 268 00:20:49,300 --> 00:20:53,920 If you're not aware of a free Tai Chi class, there's probably one available. 269 00:20:53,920 --> 00:20:55,640 Google it or email me. 270 00:20:55,640 --> 00:20:57,080 I'll send you a link. 271 00:20:57,080 --> 00:21:04,320 But Tai Chi is basically just a series of very specific movements that have been developed 272 00:21:04,320 --> 00:21:13,800 and been used by millions of people, especially in Asia, for, I don't know, I think hundreds, 273 00:21:13,800 --> 00:21:16,760 don't quote me, but I think hundreds of years, a long time. 274 00:21:16,760 --> 00:21:22,080 A lot of people have been doing these exercises for a long time. 275 00:21:22,080 --> 00:21:27,080 And they look a little weird if you've never done them before, but they have tremendous 276 00:21:27,080 --> 00:21:35,040 effects on lowering your blood pressure, on keeping the pressure low. 277 00:21:35,040 --> 00:21:42,520 And because you're actually moving your body, they will also have the effect of keeping 278 00:21:42,520 --> 00:21:44,880 the pump strong. 279 00:21:44,880 --> 00:21:51,080 So you can keep the pressure low and keep the pump strong by doing Tai Chi. 280 00:21:51,080 --> 00:21:56,360 And there's robust medical research to show that it works. 281 00:21:56,360 --> 00:22:01,760 Lastly, one of the most important things you can do to both keep the pressure low and keep 282 00:22:01,760 --> 00:22:06,840 the pump strong is to consume adequate amounts of protein. 283 00:22:06,840 --> 00:22:13,200 And I'm going to describe some really great research that's come out in the major medical 284 00:22:13,200 --> 00:22:19,120 literature about how most people do not, over a certain age especially, do not get enough 285 00:22:19,120 --> 00:22:21,320 protein in their diet. 286 00:22:21,320 --> 00:22:29,320 And you may think, lately people are, in the popular press, it's all, most people think, 287 00:22:29,320 --> 00:22:31,920 oh yeah, I got to eat a lot of protein. 288 00:22:31,920 --> 00:22:39,120 You go to restaurants, you go to the supermarket, protein content is advertised. 289 00:22:39,120 --> 00:22:42,240 You'd think we'd all be eating enough protein. 290 00:22:42,240 --> 00:22:48,600 But still, very recent research is showing that people are not, people over 50, especially 291 00:22:48,600 --> 00:22:55,040 people over 60, and mostly people over 70, are not eating enough protein. 292 00:22:55,040 --> 00:23:01,660 But even that's not necessarily true because those studies are, these studies are based 293 00:23:01,660 --> 00:23:08,160 on research that's flawed, frankly. 294 00:23:08,160 --> 00:23:09,160 How do you know? 295 00:23:09,160 --> 00:23:15,660 The only way you know if you have enough protein is to test your serum protein levels. 296 00:23:15,660 --> 00:23:16,960 Get a blood test. 297 00:23:16,960 --> 00:23:23,920 Your serum protein levels, most people, your serum protein levels should be 7 point something. 298 00:23:23,920 --> 00:23:28,440 If it's 6 point anything, it's probably too low. 299 00:23:28,440 --> 00:23:35,400 If you're a woman and you're younger and of lower weight, the ranges do vary. 300 00:23:35,400 --> 00:23:39,920 So the normal ranges for blood tests are not the same for everybody. 301 00:23:39,920 --> 00:23:43,960 They vary a little bit depending on your age and your weight and your gender. 302 00:23:43,960 --> 00:23:53,600 But most people should have a serum level of 7 point 0 to 8 point 0, 7 point something, 303 00:23:53,600 --> 00:23:58,980 to have enough protein to heal and repair all of your cells. 304 00:23:58,980 --> 00:24:04,720 So research in the Journal of Nutrition, Health and Aging reveals that most people in the 305 00:24:04,720 --> 00:24:08,400 United States do not consume enough protein. 306 00:24:08,400 --> 00:24:15,200 And insufficient protein is a marker of poor diet and overall health, which inevitably 307 00:24:15,200 --> 00:24:22,640 leads to loss of muscle mass, increased risk of falls and fractures. 308 00:24:22,640 --> 00:24:27,640 There is so much I could say and would love to say about this subject, but we're out of 309 00:24:27,640 --> 00:24:28,640 time. 310 00:24:28,640 --> 00:24:30,280 Email me your questions. 311 00:24:30,280 --> 00:24:33,280 Have a fantastic weekend. 312 00:24:33,280 --> 00:24:38,220 The motto of my business is live long, live well. 313 00:24:38,220 --> 00:24:40,320 Have a fantastic weekend. 314 00:24:40,320 --> 00:24:45,840 You've been listening to Safe, Effective Natural Solutions with Dr. Todd Binkley. 315 00:24:45,840 --> 00:24:50,360 If you have a health question you want discussed on the show, email your health questions to 316 00:24:50,360 --> 00:24:54,940 drbinkley at binkleyhealingcenter.com. 317 00:24:54,940 --> 00:24:59,640 Take advantage of this opportunity to ask questions for yourself and for your loved 318 00:24:59,640 --> 00:25:02,600 ones because our health matters. 319 00:25:02,600 --> 00:25:08,880 Join him next Friday at 4 p.m. for Safe, Effective Natural Solutions right here on 320 00:25:08,880 --> 00:25:36,240 98.3 The Word, KDAR.