身体健康+精神愉快=长寿

savelife

Beyond what point is more exercise useless in adding to better health and greater longevity?

Exercise is a lifetime endeavor. You don’t one day wake up and say “Okay, I’m fit. I can stop now.”

Exercise has little to do with longevity. You are looking at this the wrong way. Longevity is how long you will be around and there’s not a lot you can do about death actuaries. Exercise and other pillars of life are tied to health span. The time where you can be vital, active and avoid the vast majority of decay and disease that affect us.

Exercise is good for the heart, and what’s good for the heart is also good for the brain. If we stop exercising we start losing bone and muscle. Losing bone and muscle makes us frail and subjects us to falls, fractures and often infirmity. Ceasing an exercise program at my age will see strength and endurance markers drop within a matter of weeks.

I don’t know about you, but I want to open my own bottles, run up a flight of stairs, remember my grandchildren, and not become a burden to my loved ones.

So, in answer to your question as to ‘when to stop’ I would say ‘upon death.’ And at 80, I would prefer to avoid that.

What are the healthiest seeds to eat daily?-6

Seeds are a very important part of our diet. They are a little bundle of energy, vitamins, minerals, antioxidants, healthy fats, and tons of flavor.

Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants.

When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.

Here,s some important energetic seeds that should be used in our daily routine life.

Flaxseeds:

Flaxseeds are a big source of fiber and omega 3 fat. Flaxseeds are full of different polyphenols, especially lignans, which act as important antioxidants in the body.

Scientists from the University of Copenhagen report that flax seeds suppress appetite and support weight loss. One teaspoon of flax seeds contains as much fiber as half a cup of boiled oat bran. Flaxseeds are very helpful to maintain your blood pressure and also reduce the risk of breast cancer in women and cholesterol.

Chia Seeds:

They are similar to flaxseeds. They are also a great source of fiber, omega 3 fat, and other nutrients. Chia seeds contain important antioxidant polyphenols. Chia seeds increase the level of ALA(alpha-linolenic acid) in blood. ALA is very important to reduce inflammation.

Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite. Chia seeds reduce the risk of heart disease and very effective at lowering blood sugar.

Hemp Seeds:

Hemp seeds are very effective and an excellent source of vegetarian protein.

Studies show that the protein quality of hemp seeds is better than most other plant protein sources.

Hemp seed oil is very effective to reduce symptoms of eczema and other chronic inflammatory conditions.

Hemp seeds protect your brain, boost your heart health, relieve rheumatoid arthritis, improve skin conditions, and reduce inflammation.

Sesame Seeds:

Sesame seeds are found in Asia and also in Western countries. Sesame seeds contain Fiber, Calories, Magnesium, Manganese, Copper, Omega-6 fats, Protein, and Monounsaturated fat.

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status.

Sesame seeds are very beneficial for semi-professional athletes. They reduce their muscle damage and oxidative stress, as well as increased aerobic capacity.

Sunflower Seeds:

These seeds are an excellent source of Vitamin E. This Vitamin E circulates throughout the body and neutralizes free radicals.

Sunflower seeds are full of magnesium. They reduce inflammation and cholesterol levels. Sunflower seed kernels are a great source of the B vitamin folate, which is particularly important for pregnant women and folks with heart disease.

Pumpkin seeds have a long history of nutritional use dating back to the highlands of Oaxaca in Mexico over 7,500 years ago. In many cultures, they have been used as a folk remedy to treat:

Infections of the urinary tract and bladder.
High blood pressure and blood sugar.
Kidney stones
Parasites like worms

Modern science confirms that pumpkin seeds have an impressive nutritional profile that benefits many aspects of your health. They are a rich source of protein, unsaturated fatty acids, vitamins and minerals that reduce risk factors for chronic diseases, including cancer.

Pumpkin seeds:

How do you strengthen immune defenses today in the covid-19 era?
(Blogger, retired physician and cancer researcher. (2010–present))

The immune system and your vitamin D blood level have a very close relationship. Those patients who died from Covid-19 coronavirus were the ones who have a vitamin D blood level of 15 ng/mL or less. Those who survive have vitamin D blood levels of more than 30 ng/mL. If you want an immune system that i tops, a vitamin D blood level of 50 to 80 ng/mL is recommended.
In a publication of 2006 Dr. John Cannell and co-workers have reviewed why influenza has seasonal outbreaks. https://www.ncbi.nlm.nih.gov/pmc... They found that the innate immune system was very dependent on vitamin D3. Those who did not get enough sunlight in the northern hemisphere during January, February, March and April have an average 25-hydroxy vitamin D level of only 15 to 17 ng/mL.
In contrast, from July to September the same volunteers had vitamin D levels of 24 to 29 ng/mL. The authors stressed that this was the reason why in the late winter/early spring flu seasons come and go every year while in summer they disappear. Vitamin D is essential for the functioning of the innate and adaptive immune system. This is true not only for the flu, but also for Covid-19 coronavirus.
Now an American research group has confirmed everything that I described above: Vitamin D Supplementation Could Prevent and Treat Influenza, Coronavirus, and Pneumonia Infections

What are some habits you should kick to prevent osteoporosis?

Eliminate sugar and too many starches from your food. The best diet to prevent osteoporosis is a Mediterranean diet. Stop smoking, don’t drink alcohol excessively, don’t only sit around; your body is meant to move a lot, so bicycle, walk, run, go to the gym. In addition the following steps are necessary to prevent osteoporosis:
Take enough vitamin D3 every day so that your blood level is in the range of 50–80 ng/mL (your doctor can order this test for you). Calcium and Vitamin D
Take 200 micrograms of vitamin K2 daily. Vitamin K2 Plays Key Role in Bone Health - American Bone Health
Bioidentical hormone replacement in menopause and andropause stimulates the osteoblasts to build new bone that overcomes osteoporosis. Estrogen Replacement Therapy for Osteoporosis
Regular exercise reinforces strong bone formation.Exercise to prevent osteoporosis - myDr.com.au ).

zzzZZZzzz - Lack of sleep is the culprit behind aging and many other health related issues…and best of all…It’s free.
Fasting - According to Harvard aging-researcher Dr. David Sinclair, intermittent fasting is a very effective way of slowing the aging process, because in the fasted state, the body has a chance to repair cells.
Sauna - Regularly hitting the sauna is an incredibly cost effective anti-aging strategy. Especially considering that a regular schedule of saunas (three times a week) has shown to reduce all-cause mortality by 42%!
Cold showers - Just as heat has many positive anit-aging properties, so has getting cold. Short, but intense exposure to cold temperature increases blood flow and releases a cocktail of hormones, that essentially keep your cells young and vibrant.
Resistance training - Get your swell on! Growing muscle and getting stronger will protect you against many forms of cancer, prevent strokes and increase your quality of life. Muscle mass is correlated to longevity and health (up to a point).
Cardio or endurance training - Going for a run or doing burpess in your living room is free. Plus, a healthy cardio-vascular system is shown to prevent all kinds of cancer forms and even mental health issues.
Regulating stress levels - Meditation. Breathing techniques. Mental reframes. All free. All extremely potent anti-aging and life-quality enhancers. Why is this NOT taught in schools?
Eating more vegetables and less sugar - You’ve got to spend money on food anyway…Why not buy more veggies instead of candy bars? BONUS TIP: Find it hard to cook and prepare healthy meals? Get a blender and make yourself smoothies (blend the veggies together with tasty fruits).
Eating less meat and animal protein - Again, according to age-researchers Dr David Sinclair and Dr Valter Longo, excessive animal protein has shown to upregulate a hormone called IGF-1 (Insuling like Growth Factor). IGF-1 is not bad per se, as it also helps grow and maintain muscle. The problem is, that high levels of IGF-1 might be responsible for cancer cell growth.
Staying hydrated - Keeps your skin supple.
Not being broke - Although money has no direct correlation to do with the physical aspects of aging, money definately plays a role in psychological well-being. No, money by itself doesn’t make you happy. But as I can tell you first hand, a lack of money causes extreme worry. Anxiety and other mental health impairments caused by worry, have a measurable and researched impact on health markers. So save your money and invest it intelligently, so that you don’t have to spend all of it, to get your health back in your 50’s and 60’s.
Eating the right kind of fats - Eating the wrong type of fat, increases your risk of cardio vascular diseases, dementia and cancer. Reduce Omega-6 fatty acids intake and increase your consumption of Omega-3 fatty acids.

Sleep deprivation. Over time, inadequate or poor quality sleep can increase the risk for a number of chronic health problems, including heart disease. Studies have linked short-term sleep deprivation with several well-known contributors to heart disease, including high cholesterol, high triglycerides, and high blood pressure.

What is the best way to stay asleep deeply for 8 hours?

Hey, I’m VLAD - The Practical Coach..

And will love to help you out here. :)))

Follow these steps and you will never experience bad sleep again.

Stop the coffeine intake before 16:00 PM.
Eat your dinner at least 3 hours bedore bedtime - the digestion is a very powerful process. You don’t want to interfere it with your sleep cycles.
Go to bed before 22:00PM to release more growth hormone and accelerate your recovery.
Avoid the Blue Light Exposure (all kinds of screens) - 60 minutes before sleep.
Drink high quality magnesium - 45–60 minutes before bedtime.

That’s it.

Follow these steps and I’m confident that you’ll enhance your recovery and feel better - instantly.

身体健康+精神健康=长寿健康知识宝库百位百岁寿星预期寿命
【阅读提示】：不可盲从某篇文章的“健康长寿指南/经验”。要在广泛阅读的基础上，根据自己身体情况和以往经验，总结出适合自己的养生之道。下面两句话贴出供校友和朋友参考：1. Stay hydrated, keep water bottles on hand. （随身携带水瓶，保障体内水分充足。）2. Optimize insulin & glucagon with dieting/fasting according to your own physical conditions.（根据自己的身体状况调节饮食或科学禁食，以优化胰岛素和胰高血糖素的生成。）-《海外南开人》网
健康谭	毛主席语录摘录	毛主席语录（中英）
毛主席语录一页版	让人感慨的千古绝句	鲁迅语录完整版
人民语录	影响中国青年的百句名言	季羡林语录
比尔•盖茨21句语录	三言两语益言堂	中国百句经典名言
苏格拉底语录	不以物喜，不以己悲	影像小品集锦-1 影像小品集锦-2 影像小品集锦-3
人体解剖（中文）	人体解剖（英文）	Sources of Potassium
Sources of Calcium	大陆最佳医院排行榜	言简意赅
Steve Jobs Quotes	音乐和电影	Top US Hospitals' for 2018; 2014-15
Beyond what point is more exercise useless in adding to better health and greater longevity? Exercise is a lifetime endeavor. You don’t one day wake up and say “Okay, I’m fit. I can stop now.” Exercise has little to do with longevity. You are looking at this the wrong way. Longevity is how long you will be around and there’s not a lot you can do about death actuaries. Exercise and other pillars of life are tied to health span. The time where you can be vital, active and avoid the vast majority of decay and disease that affect us. Exercise is good for the heart, and what’s good for the heart is also good for the brain. If we stop exercising we start losing bone and muscle. Losing bone and muscle makes us frail and subjects us to falls, fractures and often infirmity. Ceasing an exercise program at my age will see strength and endurance markers drop within a matter of weeks. I don’t know about you, but I want to open my own bottles, run up a flight of stairs, remember my grandchildren, and not become a burden to my loved ones. So, in answer to your question as to ‘when to stop’ I would say ‘upon death.’ And at 80, I would prefer to avoid that. What are the healthiest seeds to eat daily?-6 Seeds are a very important part of our diet. They are a little bundle of energy, vitamins, minerals, antioxidants, healthy fats, and tons of flavor. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure. Here,s some important energetic seeds that should be used in our daily routine life. Flaxseeds: Flaxseeds are a big source of fiber and omega 3 fat. Flaxseeds are full of different polyphenols, especially lignans, which act as important antioxidants in the body. Scientists from the University of Copenhagen report that flax seeds suppress appetite and support weight loss. One teaspoon of flax seeds contains as much fiber as half a cup of boiled oat bran. Flaxseeds are very helpful to maintain your blood pressure and also reduce the risk of breast cancer in women and cholesterol. Chia Seeds: They are similar to flaxseeds. They are also a great source of fiber, omega 3 fat, and other nutrients. Chia seeds contain important antioxidant polyphenols. Chia seeds increase the level of ALA(alpha-linolenic acid) in blood. ALA is very important to reduce inflammation. Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite. Chia seeds reduce the risk of heart disease and very effective at lowering blood sugar. Hemp Seeds: Hemp seeds are very effective and an excellent source of vegetarian protein. Studies show that the protein quality of hemp seeds is better than most other plant protein sources. Hemp seed oil is very effective to reduce symptoms of eczema and other chronic inflammatory conditions. Hemp seeds protect your brain, boost your heart health, relieve rheumatoid arthritis, improve skin conditions, and reduce inflammation. Sesame Seeds: Sesame seeds are found in Asia and also in Western countries. Sesame seeds contain Fiber, Calories, Magnesium, Manganese, Copper, Omega-6 fats, Protein, and Monounsaturated fat. Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status. Sesame seeds are very beneficial for semi-professional athletes. They reduce their muscle damage and oxidative stress, as well as increased aerobic capacity. Sunflower Seeds: These seeds are an excellent source of Vitamin E. This Vitamin E circulates throughout the body and neutralizes free radicals. Sunflower seeds are full of magnesium. They reduce inflammation and cholesterol levels. Sunflower seed kernels are a great source of the B vitamin folate, which is particularly important for pregnant women and folks with heart disease. Pumpkin seeds have a long history of nutritional use dating back to the highlands of Oaxaca in Mexico over 7,500 years ago. In many cultures, they have been used as a folk remedy to treat: Infections of the urinary tract and bladder. High blood pressure and blood sugar. Kidney stones Parasites like worms Modern science confirms that pumpkin seeds have an impressive nutritional profile that benefits many aspects of your health. They are a rich source of protein, unsaturated fatty acids, vitamins and minerals that reduce risk factors for chronic diseases, including cancer. Pumpkin seeds: How do you strengthen immune defenses today in the covid-19 era? (Blogger, retired physician and cancer researcher. (2010–present)) The immune system and your vitamin D blood level have a very close relationship. Those patients who died from Covid-19 coronavirus were the ones who have a vitamin D blood level of 15 ng/mL or less. Those who survive have vitamin D blood levels of more than 30 ng/mL. If you want an immune system that i tops, a vitamin D blood level of 50 to 80 ng/mL is recommended. In a publication of 2006 Dr. John Cannell and co-workers have reviewed why influenza has seasonal outbreaks. https://www.ncbi.nlm.nih.gov/pmc... They found that the innate immune system was very dependent on vitamin D3. Those who did not get enough sunlight in the northern hemisphere during January, February, March and April have an average 25-hydroxy vitamin D level of only 15 to 17 ng/mL. In contrast, from July to September the same volunteers had vitamin D levels of 24 to 29 ng/mL. The authors stressed that this was the reason why in the late winter/early spring flu seasons come and go every year while in summer they disappear. Vitamin D is essential for the functioning of the innate and adaptive immune system. This is true not only for the flu, but also for Covid-19 coronavirus. Now an American research group has confirmed everything that I described above: Vitamin D Supplementation Could Prevent and Treat Influenza, Coronavirus, and Pneumonia Infections What are some habits you should kick to prevent osteoporosis? Eliminate sugar and too many starches from your food. The best diet to prevent osteoporosis is a Mediterranean diet. Stop smoking, don’t drink alcohol excessively, don’t only sit around; your body is meant to move a lot, so bicycle, walk, run, go to the gym. In addition the following steps are necessary to prevent osteoporosis: Take enough vitamin D3 every day so that your blood level is in the range of 50–80 ng/mL (your doctor can order this test for you). Calcium and Vitamin D Take 200 micrograms of vitamin K2 daily. Vitamin K2 Plays Key Role in Bone Health - American Bone Health Bioidentical hormone replacement in menopause and andropause stimulates the osteoblasts to build new bone that overcomes osteoporosis. Estrogen Replacement Therapy for Osteoporosis Regular exercise reinforces strong bone formation.Exercise to prevent osteoporosis - myDr.com.au ). zzzZZZzzz - Lack of sleep is the culprit behind aging and many other health related issues…and best of all…It’s free. Fasting - According to Harvard aging-researcher Dr. David Sinclair, intermittent fasting is a very effective way of slowing the aging process, because in the fasted state, the body has a chance to repair cells. Sauna - Regularly hitting the sauna is an incredibly cost effective anti-aging strategy. Especially considering that a regular schedule of saunas (three times a week) has shown to reduce all-cause mortality by 42%! Cold showers - Just as heat has many positive anit-aging properties, so has getting cold. Short, but intense exposure to cold temperature increases blood flow and releases a cocktail of hormones, that essentially keep your cells young and vibrant. Resistance training - Get your swell on! Growing muscle and getting stronger will protect you against many forms of cancer, prevent strokes and increase your quality of life. Muscle mass is correlated to longevity and health (up to a point). Cardio or endurance training - Going for a run or doing burpess in your living room is free. Plus, a healthy cardio-vascular system is shown to prevent all kinds of cancer forms and even mental health issues. Regulating stress levels - Meditation. Breathing techniques. Mental reframes. All free. All extremely potent anti-aging and life-quality enhancers. Why is this NOT taught in schools? Eating more vegetables and less sugar - You’ve got to spend money on food anyway…Why not buy more veggies instead of candy bars? BONUS TIP: Find it hard to cook and prepare healthy meals? Get a blender and make yourself smoothies (blend the veggies together with tasty fruits). Eating less meat and animal protein - Again, according to age-researchers Dr David Sinclair and Dr Valter Longo, excessive animal protein has shown to upregulate a hormone called IGF-1 (Insuling like Growth Factor). IGF-1 is not bad per se, as it also helps grow and maintain muscle. The problem is, that high levels of IGF-1 might be responsible for cancer cell growth. Staying hydrated - Keeps your skin supple. Not being broke - Although money has no direct correlation to do with the physical aspects of aging, money definately plays a role in psychological well-being. No, money by itself doesn’t make you happy. But as I can tell you first hand, a lack of money causes extreme worry. Anxiety and other mental health impairments caused by worry, have a measurable and researched impact on health markers. So save your money and invest it intelligently, so that you don’t have to spend all of it, to get your health back in your 50’s and 60’s. Eating the right kind of fats - Eating the wrong type of fat, increases your risk of cardio vascular diseases, dementia and cancer. Reduce Omega-6 fatty acids intake and increase your consumption of Omega-3 fatty acids. Sleep deprivation. Over time, inadequate or poor quality sleep can increase the risk for a number of chronic health problems, including heart disease. Studies have linked short-term sleep deprivation with several well-known contributors to heart disease, including high cholesterol, high triglycerides, and high blood pressure. What is the best way to stay asleep deeply for 8 hours? Hey, I’m VLAD - The Practical Coach.. And will love to help you out here. :))) Follow these steps and you will never experience bad sleep again. Stop the coffeine intake before 16:00 PM. Eat your dinner at least 3 hours bedore bedtime - the digestion is a very powerful process. You don’t want to interfere it with your sleep cycles. Go to bed before 22:00PM to release more growth hormone and accelerate your recovery. Avoid the Blue Light Exposure (all kinds of screens) - 60 minutes before sleep. Drink high quality magnesium - 45–60 minutes before bedtime. That’s it. Follow these steps and I’m confident that you’ll enhance your recovery and feel better - instantly.
参照下表(BMI)看体重是否符合健康标准减少碳水化合物，我们都知道，米面糖等高碳水食物，会导致体内炎症，而炎症被认为是心血管疾病的罪魁祸首。 Sugar from the store is refined sugar (can be brown or white). This contains no fiber. Sugar in fruit is bound to fiber. This releases it slower with digestion and the blood sugars are not elevated as high as with refined sugar. The insulin response is much higher with refined sugar causing the extra calories being stored as fat. With sugar from fruit the insulin response is not an issue, nor is fat accumulation. Downside of excess melatonin It would also suppress your cortisol production, because melatonin and cortisol are natural opponents. According to Dr. Thierry Hertoghe, an endocrinologist from Belgium you should not take more than 6 mg of melatonin in a 24 hour period to not interfere with the feedback inhibition with cortisol. It is true that a good vitamin D blood level can protects you from the severity of the Covid-19 coronavirus. When your vitamin D blood level is in the 50–80 ng/mL range (=125–200 nmol/L), the immune system is in top shape. At this level the polypeptides cathelicidin and defensin are released. Ray Schilling's answer to One of the main reasons so many die from the flu and coronavirus is because of pneumonia. Since we have pneumonia vaccines, why is it not standard procedure to have the public get vaccinated for pneumonia? They are powerful antiviral molecules that can bring an early Covid-19 coronavirus to a complete stop within 1 to 2 days. But this happens only at higher normal range vitamin D blood levels as indicated. In the US more than 40% of people are vitamin deficient with vitamin D blood levels of less than 10 ng/mL. This is why the Covid-19 coronavirus can jump from person to person, because a lot of people have a paralyzed immune system. Intermittent Fasting According to Dr. Longo intermittent fasting stimulates the stem cells of the bone marrow. Ray Schilling's answer to What is an example of fasting mimicking diet? This leads to new clones of lymphocytes (B cells and T cells), which are part of the immune system. Dr. Longo has done detailed mouse experiments, which inspired him to develop a new diet plan. Patients would receive a fasting mimicking diet (FMD) on 5 days per month. The rest of the month would consist of a normal, balanced diet. 5 days of the month the person would consume a low 600-800-calorie diet. This reduced calorie intake is enough to ensure adherence to the diet, but low enough to lead to enormous positive metabolic changes including youth-preserving stem cell stimulation. I have followed a FMD for 3 years. It helps me to keep my weight (BMI) in the 21 to 22 range. I feel more energetic and I have no infections. 別以為能救命的是醫生，其實是你自己，養生重於救命。 Lean muscle mass; Leg strength; Cardiorespiratory endurance; Physical mobility and flexibility. How to fight inflamation: Step #1: Eat to beat inflammation. Harvard experts warn that many “anti-inflammatory diets” are not grounded in science. In this Special Report, you’ll discover the three best diet choices—plus essential food “do’s and don’ts” to help suppress inflammation levels. Step #2: Get moving! Fighting Inflammation reveals how much aerobic exercise (surprisingly little!)it takes to lower inflammation levels—and how too much exercise may actually provoke an inflammatory response. Step #3: Manage your weight. Discover the simple strategies to help you zero in on reducing abdominal fat—the kind that produces pro-inflammatory chemicals. For example, you’ll learn surprising no-pain secrets to help reduce sugar in your diet. Step #4: Get enough sleep. Inadequate sleep not only robs you of energy and productivity it also elevates inflammation—which is especially hazardous to heart health. Fighting Inflammation reveals 4 simple steps to help you get a healthier and more refreshing night’s sleep! Step #5: Stop smoking. Kicking the habit can result in a dramatic reduction in inflammation levels within just a few weeks, experts say. Even if you’ve tried to quit before, the steps revealed in this Special Report can help you succeed! Step #6: Limit alcohol use. When it comes to inflammation, alcohol can be either your friend or foe. Find out in this Special Report why a little alcohol may be helpful and how much is over the line for keeping inflammation in check. Step #7: Conquer chronic stress. Chronic stress can spark the development of inflammation and cause flare-ups of problems like rheumatoid arthritis, cardiovascular disease, depression and inflammatory bowel disease. Fighting Inflammation reveals 10 powerful ways to help lower unhealthy stress. What is the most under-rated fitness hack? Dropping 10 pounds of fat will make you look like you’ve put on 20 pounds of muscle. 45 minutes to an hour a day of walking improves just about everything and carries essentially no recovery cost. Getting stronger on the squat, deadlift, bench, and row carries over to almost everything. I don’t know that these are hacks, per se. I agree with Dave Draper in that the only secret is, there is no secret. But in general, if you control what you eat, walk daily, get stronger, and do some more intense cardio a couple times a week, you’re going to be pleased with your results. Getting stronger on the squat, deadlift, bench, and row carries over to almost everything. 在下蹲，硬拉，卧推和划船上变得更强壮，几乎可以影响你的全身健康。

Manage your memory with DANCERS

Manage your memory with DANCERS

Sweet Potatoes and regular potatoes both are nutritious

Heart health

Cancer prevention

Skin health

Food Sources of Vitamin K2:

Symptoms of Vitamin K Deficiency