Practical Tips: Micro-Exercise and Sleep

0:00 Introduction: Leg strength for longevity

0:37 Leg problems that affect longevity

10:41 Type 2 diabetes

13:50 The Soleus push-up

16:40 Sitting-rising test and longevity

19:43 More tips for strong legs

Did you know that your legs can give early warning signs about underlying health conditions? The older you are, the more relevant this becomes! The following conditions that affect the legs can provide insight into your longevity and overall health.

1. Peripheral neuropathy

These symptoms of numbness, pain, tingling, or burning in the bottom of the feet or fingertips are often associated with diabetes. High levels of sugar in the bloodstream destroy the vascular and nervous systems.

2. Ankle and foot edema

Puffy legs and ankles, or pitting edema, often signify a serious problem with circulation involving the kidney, liver, or heart.

3. Restless legs syndrome

This often occurs at night and is related to the overconsumption of sugar. Interference with your sleep can decrease longevity. Dietary changes, vitamin B1, and magnesium may help improve this condition.

4. Deep vein thrombosis

Clots in the legs can break off and travel to the lungs. Around 90% to 95% percent of heart attacks are caused by clots.

5. Peripheral artery disease

This type of atherosclerosis goes beyond the arteries of the heart and is caused by damage to the endothelial layer of the arteries.

6. Chronic venous insufficiency

This is associated with a sedentary lifestyle and puts increased pressure on the heart.

7. Sarcopenia

Age-related muscle loss is one of the top predictors of mortality. Protein and exercise are vital, especially as you age.

Type 2 diabetes and blood sugar issues cause problems with the inside of the arteries, which often show up in your legs first. A low-carb diet and intermittent fasting can help reverse these issues, but this is often ignored by doctors. Benfotiamine and alpha-lipoic acid can also help with associated peripheral neuropathy.

The soleus push-up can significantly improve your blood sugar and circulation, and the sitting-standing test is an excellent indicator of hip and core strength.

Potassium, a low-carb diet, and the Soleus Push-up can all help improve edema and reduce excess water weight. Increasing nitric oxide supports the inner walls of the arteries, and consistent exercise and a sufficient amount of sleep can help strengthen the legs and increase longevity.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Disclaimer:

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.