mend some antioxidants. My dietary advice included six serv-
ings of fresh vegetables and a couple of low-glycemic fresh
fruits each day. Within about 10 days, Alice was noticeably
improved. Within a month, she claimed to be 80 percent bet-
ter. A year later, she reported only one cold, lasting three to four
days. And, her friends were telling her she looked much
younger; and she certainly felt younger.Exercise and Free-Radical Activity
A well-developed aerobic system is a key to making the antioxidant
system work best. Even if you obtain all the best antioxidants, the
body needs a place to put them to work. Improved circulation that
accompanies aerobic fitness helps antioxidant activity. And, free-rad-
ical breakdown occurs in the mitochondria contained within aerobic
muscle fibers. Therefore, people in better aerobic shape, those who
have more aerobic muscle fibers and mitochondria, are more capable
of controlling free radicals compared to those who are out of shape.
But exercise itself produces free radicals. Different levels of exer-
cise intensity can produce varying amounts of free radicals. Easy aer-
obic exercise, especially at the heart rate determined by the 180
Formula outlined in this book, produces little or insignificant amounts
of free radicals, and this smaller amount is most likely well controlled
through the body’s natural defense system, especially if enough
antioxidants are present. However, exercising at higher intensities or
lifting weights — any anaerobic exercise — can have the opposite
effect. Anaerobic activity can produce more oxidative stress — some
studies show a 120 percent increase over resting levels. This is the
result of physical damage to muscles, lactic-acid production and high-
er oxygen uptake, which may increase tenfold during the activity.
Higher injury rates are also associated with increased free-radical pro-
duction. In addition, the development of more anaerobic muscle fibers
means less aerobic mitochondria for free-radical elimination.
Reduce Exposure to Chemicals
In addition to eating foods that contain antioxidants, and perhaps tak-
ing them in a natural supplement form, you can reduce free-radical
production by simply avoiding exposure to certain substances.
AGING GRACEFULLY • 341