The Bowden '11' For Living Longer

March 2, 2010 - PRLog -- Nutrition, anti-aging, and weight loss expert, Dr. Jonny Bowden, recently released his personal list dubbed – The Bowden “11” – which illustrates certain lifestyle and nutrition behaviors that may reduce the time spent in the doctor’s office.

When asked what inspired him to release “The Bowden 11”, Bowden replied, ‘I was thinking about that routine this week while listening to Thursday´s televised discussion of the healthcare debate. Because whatever side you happen to be on, and whomever you may have been rooting for (or against) … I´ll bet you can agree with me on one basic principle when it comes to the medical "system" in this country: Try to stay out of it in the first place!"

Bowden added, “Look, it goes without saying that sometimes really bad things happen to people that are completely beyond anyone´s control. And that even when we do absolutely everything right, sometimes we still fall victim to terrible diseases or accidents. Tragedies happen, often without rhyme or reason. Believe me, I get it. But that said, there are an awful lot of basic steps we can take to reduce the risks of becoming a medical statistic.”

Dr. Bowden’s personal list contains behaviors and strategies that collectively could significantly lower the risk of time spent in the medical system, or even in the doctor´s office.

Part of the list includes:

1. Never eat trans-fats. A comprehensive review of studies of trans fats published in 2006 in the New England Journal of Medicine reported a strong and reliable connection between trans fat consumption and coronary heart disease. The study estimates that between 30,000 and 100,000 cardiac deaths per year in the United States are attributable to the consumption of trans fats.

2. Walk ½ hour or more every day, at moderate intensity, at least five days a week. It won´t make you thin, but it will protect your heart, brain, lungs and bones

3. Eat more fiber. Every major health organization recommends 25-38 grams daily. Americans get a paltry 4-11 grams of the stuff. A ton of studies link high fiber diets with better health outcomes- less diabetes, less weight gain, better blood sugar control and less cancer and heart disease. Get it from beans, vegetables, fruits and fiber supplements.

4. Eat as many servings of vegetables and fruits as you possibly can- 9 servings a day is a good goal! And concentrate on the vegetables!

5. Get some sun. We are vitamin D deficient, and the list of things that vitamin D prevents, helps, or improves is simply staggering.

Bowden concluded, “Are these strategies infallible? Of course not. But think about it- wearing your seat belt and driving sober can´t guarantee you that some drunk won´t come out of nowhere and plow into your car. But we do those things anyway because it´s absolutely true that doing so significantly reduces the risk of something bad happening while driving. It doesn´t eliminate the risk- but it sure does lower it.”

For Dr. Bowden’s complete list of “The Bowden 11”, visit http://www.jonnybowden.com/email/mar10/newsletter02.html

# # #

Dr. Jonny Bowden is best-selling author, Board Certified Nutrition Specialist and publisher of Straight Talk Nutrition for the 21st Century. For a free subscription, please visit http://www.jonnybowden.com/