Reverse Ageing – The Natural Way (A Complete Rejuvenation & Vitality Programme) by Dr. Paul Galbraith

Thanks to Nick and Laura for the thoughtful gift on my 40th birthday, especially since it was bought from a second hand shop… and yes I get it, I’m old!

Contents (including sub headings and mini chapters which have been hyphened)
Introduction

PART ONE: BECOMING YOUNGER – THE PRINCIPLES
How to Become Younger

• THE CAUSES OF AGEING
• Faulty Lifestyle
• Heredity
• The Mother’s Health During Pregnancy
• THE MECHANISM OF AGEING
• The Effect of Free Radicals on Ageing
• THE EFFECTS OF AGEING
• AGEING AND YOUR SKIN
• The Effects of Ageing on Your Skin
• The Sun and Skin Ageing
• Vitamin C and Skin Ageing
• Who to Get Rid of Wrinkles
• YOUR IMMUNE SYSTEM AND AGEING
• Nutrients to Boost Your Immune System
• BRAIN REJUVENATION
• WHY WE NOW LIVE LONGER
• WHAT IS THE NATURAL LIFESPAN OF HUMANS?
• HOW TO BECOME YOUNGER AND LIVE LONGER
• OPTIMUM NUTRITION
• What’s Wrong with Our Diet?
• Don’t Overeat
• OTHER ANTI-AGEING FACTORS
• Deep Sleep
• Aerobic Exercise
• Yoga
• Mental Stimulation
• SMOKING AND PREMATURE AGEING
• The Effects of Smoking
• Why People Smoke
• How to Stop Smoking
• How to Make Smoking Safer, Until You’re Ready to Give Up
• Passive Smoking
• CONCLUSION
• SUMMARY OF HOW TO BECOME YOUNGER AND LIVE LONGER

Looking Young and Vital

• HOW TO DEVELOP A SLIP, FIRM STOMACH
• Good Nutrition
• Aerobic Exercise
• Yoga
• The Three Most Effective Stomach Exercises
• CHEST EXPANSION AND LIFTING SAGGY BREASTS
• Exercise 1: The Chinese Chest-Expansion/Breast Lifting Exercise
• Exercise 2: The Yoga Chest-Expansion/Breast Lifting Exercise
• Exercise 3: The Western Isometric Chest-Expansion Exercise
• HOW TO INCREASE YOUR HEIGHT
• A DO-IT-YOURSELF FACE-LIFT
• Face-lifting Exercise 1
• Face-lifting Exercise 2
• YOUNGER SKIN
• HEALTHY HAIR
• Nutrients for Healthy Hair
• Do-it-Yourself Salon Treatment
• Herbs for Hair Rejuvenation
• Other Factors Producing Healthy Hair
• SUMMARY FOR LOOKING YOUNG AND VITAL

PART TWO: THE LIFESTYLE FACTORS
Aerobic Exercise for Reversing Ageing

• AEROBIC EXERCISE AND HOW IT WORKS
• THE BENEFITS OF AEROBIC EXERCISE
• ANY AGE LIMIT TO STARTING?
• LOSING WEIGHT: IS EXERCISE BETTER THAN DIETING?
• THE BEST TIME TO EXERCISE
• HOW OFTEN AND HOW LONG SHOULD WE EXERCISE?
• HOW HARD SHOULD WE EXERCISE
• WHAT IF YOU’RE FIT ALREADY
• DON’T DO THE SAME EXERCISE EVERYDAY IF OVER THIRTY-FIVE YEARS OLD
• HOW TO TAKE YOUR PULSE
• INCREASE FITNESS GRADUALLY
• DRINK WATER BEFORE YOUR EXERCISE
• COOLING DOWN AFTER EXERCISE
• HOW WILL YOU KNOW YOU ARE FIT?
• DON’T OVEREXERCISE
• DIET
• WHAT IT YOU’RE SICK?
• THE STEP FITNESS TEST
• THE BEST AEROBIC EXERCISES
• Jogging
• Brisk Walking
• Swimming
• Aerobics
• Cycling
• Skipping
• Rowing Machine
• Chair Stepping
• Circuit Training
• SUMMARY OF AEROBIC EXERCISE

Deep Sleep Every Night

• SLEEP: THE MOST IMPORTANT FACTOR IN VITALITY AND REJUVENATION
• Why Sleep Is the Most Important Factor
• How Much Sleep Do You Need?
• Effects of Poor Sleep
• HOW TO SLEEP DEEPLY
• THE DEEP SLEEP FACTORS
• Good Nutrition
• Sugar
• The Evening Meal
• Coffee and Alcohol
• Don’t Drink Too Much Fluid in the Evening
• Aerobic Exercise
• Yoga Exercises for Deep Sleep
• Don’t Retire Too Late
• Fresh Air in the Bedroom
• Firm Bed
• Position of the Bed
• Hot Bath
• Autosuggestion
• Sleep Herbs
• HOW TO DISSOLVE TENSION BEFORE SLEEP
• SLEEP AND CHIROPRACTIC
• WHAT ABOUT SLEEPING PILLS?
• IF YOU ARE TAKING OTHER DRUG MEDICATION
• SUMMARY OF DEEP SLEEP

Nutrition for Reversing Ageing: the Basics

• INTRODUCTION
• WHY NUTRITION IS IMPORTANT FOR REJUVENATION
• WHERE MANY NUTRITIONAL EXPERTS HAVE GONE WRONG
• THE FOUR SECRETS OF NUTRITION
• PROCESSED FOODS AND PREMATURE AGEING
• How to Reduce Processed Foods
• OPTIMUM FOOD COMBINATION
• The Two Major Food Combination Rules
• OTHER VITAL INFORMATION
• Salt
• Other Species
• Milk and Milk Products
• Fibre
• The Fallacy of the Big Breakfast for Energy
• Cooking Methods
• Alcohol
• The Effects of Aerobic Exercise on Nutrition
• Drinking Water
• A MODEL NUTRITIONAL PROGRAMME
• Breakfast
• Lunch
• Evening Meal
• Snacks and Tea Breaks
• SUMMARY OF NUTRITION: THE BASICS

#ads

Nutrition for Reversing Ageing: the Details

• FRUIT: THE IDEAL FOOD
• How Humans Are Ideally Adapted to Eat Fruit
• Why Fruit Reverses Ageing and Promotes Vitality
• How Much Fruit Should We Eat?
• GRAINS
• Unrefined or Refined Grains?
• Why Grains are Important
• Why Grains Should Only be Eaten in Moderation
• Which Grains are Best?
• Sprouted Grains
• How to Ensure Your Grains are Fresh
• PROTEIN: WHERE WE’VE GONE WRONG
• The Harmful Effects of too Much Protein
• The Harmful Effects of the Wrong Type of Protein
• The Best Non-animal Protein Foods
• How Much Protein Do We Need?
• Frequently Asked Questions about Protein
• THE TRUTH ABOUT MEAT
• Four Misconceptions about Meat
• Proof that Humans are not Designed to Eat Meat
• Why Meat Should Be Eaten in Strict Moderation
• How to Reduce Some of the Harmful Effects of Eating Meat
• Conclusion
• FATS: THE GOODIES AND THE BADDIES
• Fat’s Vital Role
• The Goodies: The Unsaturated Fats
• Monounsaturated Fats and Polyunsaturated Fats: Which Are Best?
• Vegetable Oils
• Olive Oil
• Cold-Water Fish Oil
• The Baddies: The Saturated Fats
• Why We Should Reduce Our Saturated Fat Intake
• How to Reduce Your Saturated Fat Levels
• Cholesterol – The Latest Research
• Dietary Cholesterol Is Not the Problem
• The Real Problem and Solution
• Cholesterol-lowering Drugs – Beware!
• Butter or Margarine?
• SUGAR: NOT A SWEET STORY
• What is Sugar?
• White, Brown and Raw Sugar
• What’s Wrong with Excess Sugar?
• How Excess Sugar Causes Problems
• How to Reduce Your Sugar Intake
• The Sweet Alternatives
• ENZYMES AND ENERGY
• What Are Enzymes?
• The Discovery of Enzymes
• The Vital Functions of Enzymes
• The Source of Our Energy Is Raw Food
• The Rejuvenating Effects of a 70 Per Cent Raw Food Diet
• The Effect of Raw Food on Disease
• How to Increase Your Enzyme Intake
• Why Raw Juices?
• Why Fresh Juices?
• The Two Best Juices
• The Magic of Sprouts
• The Best Sprouts to Eat
• SUMMARY OF NUTRITION: THE DETAILS

The Rejuvenation Foods and Supplements

• THE REJUVENATION FOODS
• Sea Food
• Soya Milk
• Yogurt
• Eggs
• Broccoli
• Oats
• Raw Nuts
• Olive Oil
• Honey
• Spices
• The Rejuvenation Fruits
• THE REJUVENATION SUPPLEMENTS
• Why Do We Need Vitamins and Mineral Supplements?
• What Vitamin Supplements Do We Need?
• Vitamin C
• Vitamin E
• Mineral and Trace Elements
• Garlic
• The Most Potent Herbal Rejuvenation Product
• SUMMARY OF THE REJUVENATION FOODS AND SUPPLEMENTS

PART THREE: SPECIFIC REJUVENATION TECHNIQUES
Yoga: the Supreme Exercise System

• WHAT IS YOGA?
• WHY YOGA?
• A BRIEF PHILOSOPHY OF YOGA
• PRANA
• HOW DOES YOGA WORK
• BENEFITS OF YOGA
• IS YOGA A RELIGION?
• IS THERE ANY AGE LIMITATION?
• IS A TEACHER NECESSARY?
• WILL YOGA BENEFIT MY SLEEP?
• WILL YOGA HELP ME LOSE WEIGHT?
• WHAT IS YOGA’S VIEW ON SEX?
• SINCE YOGA PRODUCES A FEELING OF PEACE, WILL THIS REDUCE MY PRODUCTIVITY AND CREATIVITY?
• WHY DOES YOGA PUT SO MUCH ATTENTION ON THE BODY?
• WILL YOGA PRODUCE PSYCHIC POWERS?
• YOGA’S VIEW OF NUTRITION
• Meat
• Fruit
• Vegetables
• Fresh Food
• Raw Food
• Food Temperature
• Alcohol
• EAT SLOWLY
• NATURAL CHANGE
• YOGA’S VIEW OF DISEASE
• COMPARISON OF YOGA WITH WESTERN EXERCISE AND SPORTS
• SUMMARY OF YOGA

The Specific Rejuvenation Yoga Postures

• BRAIN AND SPINAL REJUVENATION ASANAS
• ORIGIN OF ASANA NAMES
• HOW THE ASANAS WORK
• WHAT ASANAS WILL DO FOR YOU
• 1 Healthy Central Nervous System (Brain and Spine)
• 2 Healthy Endocrine Glands
• 3 Healthy Internal Organs
• 4 Healthy Digestive System
• 5 Healthy Joints
• 6 Healthy Skin
• CONTRAINDICATIONS TO DOING THE ASANAS
• THE FIRST TWO WEEKS
• INSTRUCTIONS FOR DOING ASANAS
• WHEN TO DO THE ASANAS
• WHERE TO DO THE ASANAS AND WHAT TO WEAR
• TECHNIQUE
• THE SPINAL ROCKING EXERCISE – Technique, Benefits
• THE STOMACH LIFE – Technique, Benefits, Caution
• THE HEADSTAND – Technique, Benefits, Caution
• THE SHOULDER STAND – Technique, Benefits
• THE REVERSE POSTURE – Technique, Benefits
• THE PLOUGH POSTURE – Technique, Benefits
• THE FORWARD POSTURE – Technique, Benefits
• THE FISH POSTURE – Technique, Benefits
• THE TWIST POSTURE – Technique, Benefits
• NECK EXERCISES – 1 – 3, Caution
• EYE EXERCISES – 1 – 6
• SUMMARY OF YOGA POSTURES

The Three Vitality and Rejuvenation Breathing Exercises

• THE ROLE OF OXYGEN
• Why Oxygen Is So Vital
• Oxygen Purifies the Blood Stream
• Medical Science Verifies Oxygen’s Importance
• WHAT’S WRONG WITH THE WAY WE BREATHE?
• How Have We Developed the Habit of Fast, Shallow Breathing?
• The Effects of Shallow Breathing
• The Medical Viewpoint on Fast, Shallow Breathing
• WHY WE SHOULD BREATHE THROUGH THE NOSE
• HOW THE BREATHING EXERCISES PRODUCE VITALITY AND REJUVENATION
• THE YOGA COMPLETE BREATH
• High Breathing
• Mid Breathing
• Low Breathing
• The Yoga Complete Breathing Technique
• BASIC INSTRUCTIONS FOR THE BREATHING EXERCISES
• THE RHYTHMIC BREATHING EXERCISE – Benefits of the Rhythmic Breathing Exercise, Technique, Rhythmic Breathing with Visualisation
• THE RETAINED BREATH EXERCISE – Benefits of the Retained Breath Exercise, Technique
• THE ALTERNATE NOSTRIL BREATHING EXERCISE – Benefits, Scientific Confirmation, Technique
• DEEP BREATHING WHEN WALKING
• INCENTIVE TO DO THE DEEP BREATHING EXERCISE
• SUMMARY OF DEEP BREATHING

#ads

How to Release Stress and the Most Potent Relaxation Exercise

• WHY DEEP RELAXATION AND STRESS RELEASE ARE NECESSARY
• THE NATURE OF DEEP REST
• Why Sleep Does Not Usually Provide Enough Rest
• WHY THE BODY CANNOT COPE WITH THE STRESS OF MODERN LIFE
• THE BENEFITS OF RELAXATION
• HOW TO LIVE A MORE RELAXED LIFE AND ACHIEVE MORE
• THE NATURE OF STRESS
• HOW TO TELL IF YOU HAVE STRESS OVERLOAD
• PHYSICAL DISEASES CAUSED BY STRESS
• ARE THE EFFECTS OF STRESS THE SAME FOR MEN AND WOMEN
• WHAT DISTINGUISHES PEOPLE WHO MANAGE STRESS SUCCESSFULLY?
• HOW TO RELEASE STRESS
• Exercise
• Laughing
• Crying
• Social Relationships
• Relaxation Techniques
• Colour
• Eliminate Stress from Activity
• Recreation
• Increase Your Vitality Level
• Set Realistic Goals
• HOW TO REDUCE STRESS
• Coffee and Cigarettes
• Alcohol, Tranquillisers and Sleeping Pills
• THE PHYSICAL DEEP RELAXATION EXERCISE
• MENTAL DEEP RELAXATION EXERCISE
• SUMMARY OF DEEP RELAXATION AND STRESS RELEASE

Using Your Shower for Rejuvenation

• THE THERAPEUTIC USE OF WATER
• THE BENEFITS OF THE HOT/COOL OR COOL SHOWER
• HOW WATER TREATMENT WORKS
• THE VITALITY/REJUVENATION SHOWER TECHNIQUE
• The Yoga Shower
• The Modern Western Method
• The Streamlined Method
• SUMMARY OF USING YOUR SHOWER FOR VITALITY AND REJUVENATION

Super Brain Power

• WHY THE BRAIN IS THE MOST IMPORTANT ORGAN FOR VITALITY AND REJUVENATION
• HOW TO REVITALISE THE BRAIN
• Deep Sleep
• Increased Oxygen to the Brain
• Increased Blood Supply to the Brain
• Good Nutrition
• Cold Water
• A Healthy Neck
• Positive Thinking
• ALPHA BRAIN WAVES
• The Alpha Brain Rhythm
• How to Produce Alpha Waves
• SUMMARY OF SUPER BRAIN POWER

Rejuvenation of the Sex Glands

• HEALTHY SEX GLANDS
• HOW TO GET THE SEX GLANDS OPERATING AT AN OPTIMUM LEVEL
• SPECIFIC SEX GLAND NUTRIENTS
• Vitamin E
• Zinc
• Pumpkin Seeds
• Sesame Seeds
• Fish
• Specific Herbs for Increased Sexual Vigour
• THE ONE-WEEK TOXIN-ELIMINATION DIET
• YOGA POSTURES (ASANAS)
• OTHER FACTORS AFFECTING SEXUAL VIRILITY
• Frequency of Sex
• Exercise
• Alcohol and Cigarettes
• Hot Baths and Spas
• Does Ageing Affect Sexual Virility?
• EXERCISE AND YOUR SEX LIFE
• SUMMARY OF REJUVENATION OF THE SEX GLANDS

Other Rejuvenation Secrets

• FRESH AIR AND SUNLIGHT
• Fresh Air
• Sunlight
• How to Use the Sun for Maximum Vitality and Health
• The Dangers of Too Much Sun
• A Sun Tan Is Not Healthy
• Don’t Forget the Children
• Natural Daylight Lighting
• CHIROPRACTIC
• Why is the Spine so Vulnerable?
• What is Chiropractic?
• What Chiropractic Can Do for You
• How Chiropractic Works
• Why Chiropractic Is Better than Drugs
• Total Wealth and Well-being
• LAUGHTER
• How Laughter Works
• Proof of the Health Benefits of Laughter
• If You Don’t Laugh, at Least Smile
• SAUNA
• The Rejuvenation Effects of Increased Perspiration
• How the Sauna Produces Rejuvenation
• To Obtain the Optimum Effect from Your Sauna
• INDOOR POLLUTION
• SUMMARY OF OTHER REJUVENATION SECRETS

Conclusion

Further Reading
Index