All Looks, No Substance

Why do you think so many people have digestive problems? It’s not because they’re getting old, and it’s usually not because they eat spicy foods. It’s because they eat too much of the wrong foods, and don’t take care of the inner workings of their body. Over-the-counter digestive aids won’t solve the problem, but changing your diet might.

One of the common mistakes people make is to think that highly processed foods that look attractive and feel good to the touch are healthy as well. I believe that white-flour products, which look nice and feel soft, are some of the most damaging processed foods on the market. Not only is the flour stripped of its nutritional value, it’s made into some of the least healthy foods you can buy, such as cakes, pastries, and cookies that are also loaded with sugar and fat. On top of that, many people develop sensitivities to wheat and I have to wonder if that’s because of the stripped-down, processed wheat products we eat.

Do you still eat white bread? Do you feed it to your children? During the processing of white wheat flour, much of the nutritionally rich parts of the grain are removed; what’s left is then bleached white. When this process was first developed, it was expensive; only the very rich ate foods made with white flour. White bread was considered a nicer, cleaner product than whole-grain bread. Its softness was attractive, although that means it has less substance.

As with so many products, if the rich have it, the masses want it. So techniques for producing large quantities of white flour were developed, and soon everyone bought it. We eat it because that’s what our parents ate, and their parents before them, and so on, all the way back to the generation that felt that eating white flour made them more like the rich. That’s not a good reason to eat a food that has less nutritional value than other products on the market.

If you want to help your body maintain a healthy digestive system and you care about the nutrients you get from your food, one of the things that has to go is white flour. If you’re willing to make that change, congratulations! Change your white-wheat habit a little at a time—as with any other change, a step at a time works best. If you have children, this can be a challenge. For some reason, kids seem especially attached to white bread. Remember that kids learn their attitudes about food from their parents. Bad habits are inherited, along with bad health.

Introduce children to whole grains by introducing such foods as something special. Start with the more processed whole-grain products and work up to less processed. How do you tell which is which? The squeeze test. The softer it is, the more processed it probably is. Many people are turned off by the texture of whole-grain products because they’re used to spongy-soft breads, cakes, and cookies. Whole-grain foods don’t have to be rock-hard, but their firmness may take some getting used to.

Don’t be fooled by highly processed foods masquerading as whole-grain products. Learn to read the ingredient labels. How much whole-wheat flour is used in the product? What other types of flour are used? A general rule of thumb is the more ingredients it has, the more processed it is. You can also generally say the more ingredients that you don’t recognize and can’t pronounce the names of, the more processed the product is.

Many grocery stores now carry whole-grain breads, rolls, and tortillas. For whole-grain hotdog buns, pita bread, and cookies, and cake, pancake, and waffle mixes, you may have to shop at the health-food store. Many such stores have bakery sections where you can get everything from donuts and croissants to fancy wedding cakes, all whole-grain.

For those of you who bake from scratch at home, start substituting some of the white flour in your recipes with whole wheat. It does change the texture somewhat. Each time you bake, add more whole-grain flour, until you’ve adapted your recipes and whole grains are the only grains you use. (Hint: Use more liquid than you would with white

flour; whole-grain bread tends to be more dry.) There are many great whole-foods cookbooks on the market today to help you make the transition. 

Of course, like most changes you make in your diet, going whole-grain doesn’t mean you can never eat white flour again. On special occasions, you might still want to serve an old-fashioned white-flour cake. That’s OK, but you might discover that, after you’ve eaten whole grains for a while, the white stuff no longer seems attractive. Use whole-grain products daily, and use white flour occasionally, if you like.

Make this change and you’re on your way to increasing the nutritional value of your diet as well as ensuring that you have a digestive system that works well enough to do its job without the help of over-the-counter drugs.

A Safety Net for the Highwire of Life

From the first breath, humans thrive on the love and affection given to them by others. A landmark study done in the 1950s showed that baby monkeys who were never touched did not do as well as those that had a furry fake mother substitute to cling to, and they in turn did not do as well as those with real mothers. Since that time it’s been shown over and over that to flourish, babies need to be touched, and to be truly healthy adults need the companionship of others.

When we are children, we need hugs, kisses, and encouragement from our parents, siblings, relatives—and our teachers, who often become very important gauges for measuring our self-esteem. By the time we’re in our teens, a change has taken place. As we mature, we may hesitate to give and receive hugs and affection from our parents. It also becomes awkward to display affection freely with our friends, especially if they happen to be of the opposite sex, and even more, if they’re boys, if they happen to be of the same sex! All the while, we still need to touch and interact with other humans so that we can develop fully.

As we mature, most of us pair off with a mate, who then becomes the sole source of the affection we need. Hopefully, our mates actually do provide all the affection and interaction we crave, but sometimes they don’t or can’t. If you’re fortunate, you have a huge family of relatives who are comfortable with communicating, hugging and kissing—if your mate can’t fulfill your hug quota, your relatives can. In our modern, mobile society, however, many of us live hundreds or thousands of miles away from our relatives. If that’s the case, whom do we turn to?

As we get older, we also get busier. School, work, and family take up much of our time, we start to lose touch with childhood friends, and we often don’t have the time or skills to make new ones. How did you learn to make friends when you were a child? Well, often you were in school, seated next to someone whose last name began with the same letter as yours. Or your family moved next door to a family that had a child who was about your age. In some ways, these friends were made by default—whoever happened to be there became your friend. We couldn’t get around, so we got along.

As modern adults, we are so much more mobile, and our choices become much more numerous. Are you going to make friends with your neighbor? Well, if you have something in common, perhaps you will. But you’re just as likely to drive some distance to spend time with someone from work, where many people find their friends. But what

happens if you work in a job that isolates you? What if you’re in a position where it’s not appropriate to fraternize with coworkers or customers?

Building a social network is important to your good health. If you have a loving, supportive mate and a large, affectionate family, you’ll still crave friends whom you can talk to and play with. If you don’t have a loving mate and an affectionate family, then your friends will be your social network or safety net—where you’ll turn when you need a hug or practical assistance.

Think about this for a moment: Whom do you call if your car breaks down and you need a ride? That’s a good way to assess your network of friends. If you can name a handful of people you could comfortably call, then you’re doing well. If you can’t name a single person, it’s time to get building. While you’re thinking about it, how do you respond if someone calls on you for help? You have to be a friend to have friends.

Your social network provides the companionship you need when times are tough as well as when you want to share some sort of celebration. Sometimes just the sharing of everyday events with someone you can relate to will help to provide insight, clarity, and balance. That sharing is as important as the sharing of big events, be they good or bad.

People need to know they are not alone, that someone cares. That’s what your friends do for you, and you do in turn, for your friends.

Building a social network isn’t that hard, but you have to make a point to do it. Actively seeking new friends is an interesting and possibly challenging goal, but I know you can do it. If you’re a little shy, remember that many others are as well; often they, too, need more support and companionship, and are just as challenged by the thought of making new friends. It’s a rare person who isn’t touched by someone reaching out.

Where can you meet new friends? Well, if you’re a parent, your children’s friends, school, and activities give you many opportunities to meet other parents who probably have something in common with you. If you have no children, then volunteer organizations are a good way to meet others with similar interests. Kids or not, church is always a good bet for meeting others with similar values, and sports leagues and clubs can put anyone of any age in touch with others they have something in common with.

It may be that you already have some potential good friends. You may, however, need to cultivate those relationships. This means making time for that person in your busy schedule. Maybe it’s just a phone call to say, “Hello, what’s going on in your life?” Maybe it’s a lunch date with someone you’ve not made time for lately. I think e-mail, Face book or other social media  are

great ways to keep in regular contact; it’s quick and easy, and can be answered at the recipient’s convenience. Just a note to say “I’m thinking of you” is a nice way to grow a friendship. Over time, the notes usually develop into phone calls and,as the friendship develops, into meeting for lunch or dinner.

When you’re building new friendships, don’t forget that listening is as important as sharing information. And don’t hesitate to be choosy about your friends. Getting to know new friends is similar to dating: As you get to know someone, you may discover that their values or beliefs are not in line with yours. Sometimes that’s okay, and sometimes it means that being close friends with this person may not be a good idea.

Make it your new habit to cultivate friendships. Put yourself in situations where you can meet new people. Don’t be afraid to pick up the phone and call someone, explore new friendships, and make time for new people. Your new social network will help sustain you when the going gets tough, and will support you as you celebrate all that the good life has to offer.

Eating is Not a Sport

           For most of us, food is something we take for granted. It entertains, occupies, or even sedates us. Eating takes the place of social interaction for some people; for others, it is a replacement for love. Eating can even be an addiction.

But if we in the United States want to remain healthy, we must change such attitudes about food. We must recognize food for what it is: fuel for the body. I’m not saying that food can never be anything but fuel for the body, but a healthy attitude about food recognizes that, first and foremost, food is fuel. Food can occasionally serve other purposes—as in celebrations or rituals—but only secondarily.

I know a woman who is married to a diplomat and who travels around the world. She told me one day how amazing it is that Americans have such easy access to food, day or night. The US is a nation used to 24-hour convenience. She felt that this was the reason that so many people here are obese—it’s just so easy to get food. She told me that, in many countries she had lived in, there are no convenience stores—there is no “quick stop” for food, snacks, and sodas. Restaurants open twenty-four hours a day are rare or nonexistent, and stores don’t carry the abundance of foods we expect and get here. But while we are blessed with so many choices, we may be taking this abundance for granted, and endangering our health at the same time.

It’s thought that eating less increases life expectancy, and in most cases decreases the chances of disease. I’m not talking about eating so little that you qualify as having an eating disorder, but about eating fewer calories at each meal than you probably do now—about paying attention to the size of the portions you eat, eating balanced meals, and cutting out snacking.

I’m also talking about being conscious of what and how much you eat. When you get the urge to snack, ask yourself: Why? Are you really hungry, or are you filling some other need? An urge to eat can be caused by a low level of certain brain chemicals or an imbalance in blood chemicals. If you find yourself eating all the time, talk to your doctor about looking at possible biochemical reasons for your overeating.

If you crave certain foods, have a nutritionist check up on what your diet may be lacking. I find that people who crave fast foods often lack Omega 3 fatty acids in their diet; by taking an essential fatty acid supplement, they get rid of the cravings. If you eat to fill an emotional need, counseling may be of help. If you eat because you’re bored (many people do), get a hobby or do volunteer work. If you eat merely because the food is there, don’t bring junk food home.

Don’t eat on the run—set aside time to eat. I know that this can be a challenge in today’s busy world, but begin with at least one meal a day and work your way up to more, as you can. Taking time out for a meal doesn’t mean you have to sit at the table for hours. It does mean sitting down and taking enough time to taste your food and chew it thoroughly—in short, it means eating in a relaxed manner. And when you do, turn off the TV—look at what you’re eating.

Give fueling your body the respect it deserves—after all, everything you eat is going to be transformed into you. That amazing fact deserves some attention. As you become more aware of this transformation and truly acknowledge it, you may find yourself becoming a little more choosy about what you eat.

If you appreciate your food as fuel first, it will have even more meaning when you use food to celebrate. Food is entertainment when you cook a gourmet meal and share it with friends. Food is celebration when you observe holidays with traditional foods, such as a big turkey dinner for Thanksgiving. There’s nothing wrong with occasionally using food for entertainment or celebration or even comfort, as long as it’s the exception, not the rule.

The next time you’re tempted to overindulge in a meal or to buy and consume junk food, consider giving to your local food bank instead. Rather than filling your stomach with unnecessary food, fill your heart with the spirit of giving. It will add to your chances of living a healthier life.

Crisis Intervention or Prevention- Which do you choose?

Changing your perspective on healthcare is essential to living a longer, healthier life. In the United States, we are programmed to care for our health only after it has become a problem. But you’ll benefit most if you can start to look at healthcare as a lifelong process of prevention.

The crisis-intervention model of healthcare—for many years the most common way to address health—encourages you to take drastic steps to regain your health only after your symptoms have been made fully manifest. Most people wait till their symptoms have been with them for some time, probably getting worse, before they decide to have the problem identified and treated. But hoping it will go away is not an appropriate way to deal with your health problems.

Admittedly, nowadays the medical arts can do amazing things. Procedures have been developed to bring humans back from the brink of death. Trauma procedures save countless lives, miracle drugs change body chemistry, and skilled surgeons replace body parts with incredible ease. All of these skills allow medical doctors to fight the battle of crisis care. If you’re truly in crisis, such as a life or death health situation, there’s nothing

better than medical care. Many people seem to ignore their health problems because of their faith in medical science’s seemingly limitless ability to stitch them back together.

In the preventive model of healthcare, you don’t wait to get sick before you take measures to ensure good health. Daily habits that help prevent health problems are stressed. But even when preventive measures are taken, there are times when ill health manifests. When it does, early intervention is a key to prevent further problems. Symptoms—the body’s warning signals of ill health—can be recognized and addressed immediately.

In the crisis-intervention model, the first heart attack motivates the patient to stop smoking, start exercising, eat healthier foods, and use supplements known to be good for heart function. Unfortunately, the damage has already been done. Regaining health and preventing future problems is much more difficult after your body has suffered from disease. In the preventive model, patients don’t smoke because they know it causes problems. Exercise is a regular part of the weekly schedule because it’s good for cardiovascular health. Low-fat foods and heart supplements are emphasized because they are known to help keep the heart healthy.

Those who depend solely on crisis intervention may be aware that they have a family history of disease and are at risk, yet they refuse to care for their health. For instance, you may know someone who has a family history of diabetes, yet insists on eating sugar-laden foods. In the preventive model, this person would admit the possibility of susceptibility to diabetes and take steps to reduce his or her chances of contracting the disease. This person would eliminate most or all sweets from their diet.

In crisis intervention, patients rely heavily on insurance coverage, which usually covers acute care quite well. Some patients even admit to avoiding early intervention because they’re waiting for their problem to become serious enough that their insurance will cover the surgery or other emergency care. They thus avoid any out-of-pocket expense. In the preventive model, patients admit responsibility for their healthcare and budget for the costs of preventive care, which is less often covered by insurance. The costs of preventive care may include paying out-of-pocket for such things as supplements or a gym membership as well as visits to a masseuse, chiropractor, homeopath, or other provider of preventive care.

The fact that you’re reading this book indicates that you have an interest in taking preventive measures to ensure your good health. Congratulations! That’s the first step outside the crisis-management model of healthcare. For more suggestions, read chapters 17, 36, and 39.

Alcohol is the most underrated drug in the US today.

Alcohol, with its connections to disease, violence, and death, is the most underrated drug in the US today. It’s dangerous not only because of its negative effects on the user, but also for the negative effects the user then has on his or her community. Domestic violence, auto accidents, random violence perpetrated by those under the influence—all affect the community and society as a whole. All this from a drug that is legal.

The dictionary says a drug is: n. 1.a substance used in medicine. 2. a substance that acts on the nervous system, such as a narcotic or stimulant, especially one causing addiction.  Most people use alcohol to change their state of mind, just as one would use marijuana or heroin. Alcohol is addictive and interestingly enough, much more acceptable than those controlled substances. I suppose because it’s legal. People want to change their state of mind, and alcohol is our drug of choice for doing so.

If a person drinks to excess on a regular basis, they are overindulging. If a person’s relationship with alcohol interferes with work, school, relationships, or a normal lifestyle, they are overindulging. A drink with a friend once in a while, or to celebrate a special occasion or a religious observance, is not.

Take a look at your alcohol consumption habits. This chapter is not meant to address the habits of alcoholics. Only professional counseling by someone skilled in the dynamics of alcoholism can do that. Remember, it’s now generally recognized that alcoholism is a disease. If you have a serious alcohol habit, you need serious help. Check your phone book for information on alcoholism and treatment programs.

Some medical authorities encourage healthy people to have a glass of wine with a meal once a day for even greater health benefits. I have often told patients that an evening out dancing and having a drink can be good for their health. Alcohol used in this manner may be healthy, but beware if you take any medications at all, if you are carbohydrate sensitive, if you are on a diet, or diabetic you will want to eliminate alcohol all together.

If you have a family history of alcoholism it’s probably wise to eliminate alcohol from your life. Maybe you have religious reasons to forego all alcohol. If you occasionally have a drink and would like to eliminate all alcohol from your life, keep reading, the rest of this chapter may be of assistance.

Alcohol affects the human body in many ways; when abused over time, it can cause serious health problems, and no wonder: a diet high in alcohol is high in carbohydrates and low in nutritional value. Even light drinkers are depriving their bodies of water and adding unnecessary calories when they satisfy the thirst mechanism with an alcoholic beverage. Each time you drink alcohol, you hand your body more toxins to process and put more stress on your system. If you drink to reduce stress, that pretty much defeats your purpose.

 Here are some ideas to help keep you alcohol consumption to a minimum. If you’re thirsty and crave a carbonated beverage, try some sparkling water. If you use a drink as a way to unwind at the end of the day, try some herbal tea instead. You can still take that break from the day and sit and enjoy your drink—it’s just not alcohol. The “If you don’t buy it you can’t use it” rule applies here. If you want to cut down on your alcohol intake, don’t keep alcohol in the house. If you find yourself drinking in social situations and want to eliminate that drink as well, you can order a “virgin cocktail”—one without alcohol.

If you do purchase alcohol, don’t get the economy-size package. Rather than a case, buy a bottle of wine or a six-pack of beer. There probably is no good reason to have a full bar in your home. How often do you need it, and how often does it tempt you? If it tempts you more often than you use it for valid entertaining purposes, close it down.

Limit your day-to-day intake of alcohol. Then, when the occasion to celebrate with a drink arrives, you’ll be able to have one without doing too much damage to your body or your health.

Variety is the Spice of Life!

We need a variety of foods in our diets. Nothing will help to better guarantee that you get the micronutrients you need than eating many different things.

Many people spend more thought on what type of gas or oil to put in their car than on what type of food to put in their bodies. We all know that if we put the wrong fluids in our automobiles, they won’t run well: The gas has to have just the right octane rating, and the oil has to be the correct weight for the climate conditions the car will be driven in.

Those of us who grow plants, whether of the houseplant or the garden variety, feed them just the right mix of nitrogen, phosphates, potash, iron, and other compounds we know they need to remain healthy. If any of these substances is out of balance, the plants don’t grow as well.

The same is true for our bodies, which need a great variety of nutrients. But of the many substances necessary for optimal body function, some are needed in only very small quantities. An example would be silicon, with a recommended daily allowance of 9-14 milligrams per day. Compare that RDA to calcium at 800 milligrams a day. Silicon isn’t usually listed on multivitamin labels but is necessary for the integrity of connective tissue in the body. Trace amounts of silicon can be found in unrefined grain products and root vegetables. Even if you take vitamins, you still have to eat correctly to get all the nutrients you need.

It’s been said that “variety is the spice of life.” It’s also been said that humans are creatures of habit. What do we do about this contradiction? How about making a habit of variety? You may want to feed your body the way you feed your retirement account: regular deposits in a variety of investments give you a good foundation for growth. Pick your foods as carefully as you do your investments. Don’t put all your eggs in one basket.

Take a fresh look at your local health-food store. I’ll bet they have a variety of products made of grains you’ve rarely eaten (and perhaps have never even heard of), such as quinoa and amaranth. Try a breakfast cereal made of millet. Buy the blue-corn pancakes or spelt-flour biscuit mix. Next time you shop for such items, try the seven-grain pancakes and the oat-flour biscuit mix.

Look at the variety of fruits and vegetables your store carries. When was the last time you had beet greens, breakfast radishes, or kale? If you normally buy romaine lettuce, try the red leaf—or use spinach as a base for your salads this week. Choose purple or gold potatoes for a change. If you usually buy green bell peppers, try the red or the orange.

Apples, oranges, and bananas are all good choices in fruit, but what about fresh pineapples, star fruit, blood oranges, or papayas?

Take a trip down a health-food store’s bulk-foods aisle, lined with bins of grains and dry beans. Have you tried mung, garbanzo, fava, or great northern beans lately? How many types of rice are there? How many have you tried? Is there some other grain you could use in place of rice? How many types of flour do they carry? When you bake, can you mix a new type of flour with your wheat flour? Be brave about your food—give it a try. Most health-food stores post instructions next to each bin of grain or beans about whether or not it needs to be soaked, for how long, and how much water to cook it in.

If cooking dry beans and grains seems daunting, stroll the aisle of packaged meals. Health-food stores and companies have expanded their offerings tremendously in the last few years. There are pre-packaged side dishes that feature most of the grains you see in the bulk aisle, with complete, easy-to-follow directions for quick cooking.

If your usual source of protein is chicken or beef, try some fish or turkey instead. If you eat out often, change restaurants frequently. When you do return to a favorite restaurant, choose the special rather than the same dish you had the last time. Go for the ethnic specialties. Italian, Thai, and Mexican dishes can add variety; each regional cuisine uses very different ingredients.

Get into the habit of eating a wide variety of foods. Make shopping itself an adventure by trying not to buy the same items week after week—to make sure, take along last week’s grocery list as well as the new list. What new foods will you discover this week that might delight your senses and feed your body?

4 dangerous words:"It will go away".

If you want to remain in good health throughout your life, you must learn to recognize and listen to the messages your body gives you. This may be a challenge at first—most people are not very body-conscious, and feel their bodies only when they’re in severe pain. To become more body-conscious, you must listen to your body when it whispers to you, not just when it screams. To become more body-conscious, try the following exercise twice a day, morning and night, just before you start or end your day:

Take a few moments to sit or lie down in a comfortable position. Let your mind feel your body. First, put your attention on your feet and legs, being aware of how they actually feel: loose? tight? hot? cold? achy? Now, let your attention wander slowly over the rest of your body. Are you aware of any part that doesn’t feel as good as the rest? What does that feel like? Is it a sign of something new? Did you have this feeling the last time you did this exercise? Has it changed or progressed?

Do this exercise each day and you’ll begin to become much more familiar with the way your body normally feels. That will make you more likely to recognize a symptom when it first appears. But once you’ve become aware of your symptoms, you must make a choice about addressing them. An illustration common in the chiropractic profession is the Oil Light Analogy:

Imagine that you’re driving along in your car and the oil light comes on. What are you going to do? Ignore it and hope it will go away? If you do, you might be able to drive the car quite a bit longer, but eventually the lack of oil—which is, after all, the problem the oil light is designed to alert you to—will ruin the engine and render the car useless.

Or, when the oil light comes on, are you going to stop, add oil, drive until the light comes on again, then stop and add more oil, and so on? Adding oil over and over is similar to adding pain relievers to your body. The symptom (the oil light) may disappear for a while, but it will return when the problem gets worse again (when enough oil has again leaked out or burned up). The underlying issue (the oil leak) is never addressed. Most of you probably don’t treat your car this badly, but your bodies might be another story.

Or, when the oil light comes on, do you call the mechanic and make an appointment to take your car in for service so that he or she can find out why it lost so much oil? Probably so. You want to fix that oil leak before it creates more problems in your car, costing you more money and inconvenience. You won’t wait till your car overheats or the engine seizes up just because of a simple lack of lubrication.

The oil light is similar to your symptoms. When your body malfunctions, it tells you so by exhibiting some type of symptom. The most dangerous way to deal with symptoms is to ignore them or hope that they’ll just go away.

Sometimes symptoms are subtle—fatigue, muscle tightness, loss of appetite, or a change in sleep patterns. This is the body whispering. At other times the body will scream for help, in the forms of pain, strong allergic reactions, or a reduction in organ function.

In most cases, the problem causing the symptoms has been there a long time, and the symptoms have worsened with time. (Remember, if the symptoms are getting worse, so is the underlying disease process.) I can’t tell you how many patients I’ve seen with severe health problems who waited a year or more to seek care because they “thought it would go away.” Meanwhile, their symptoms got only worse. In many cases, by the time the patient seeks care, the disease has progressed to a point where it is much harder to treat.

I often ask patients what prevents them from seeking care as soon as they’re aware of their symptoms. The most common responses are “I thought it would go away on its own,” “I didn’t have/didn’t want to spend the money,” “I didn’t have time,” “I was afraid of what the doctor might find,” and “I was afraid of how the doctor would treat me.” All

of these hinder people from receiving the benefits of early intervention. Let’s look at each of them.

First, if you think your symptoms might go away on their own, well, they might. But when the symptom goes away or is covered by drugs, is the underlying problem really gone? The body has an amazing ability to protect you from problems. In many cases, your symptoms will eventually go away because your body’s ability to speak to you is weakened. Your symptoms are gone, but the underlying problem persists until the body again tries to alert you, usually with more severe symptoms. Don’t ignore symptoms, and don’t cover them with drugs.

If money is a concern for you when you have symptoms, I suggest you build a good relationship with an alternative healthcare provider. A doctor of chiropractic, homeopath, doctor of Oriental medicine, or naturopathic physician are all good choices. These doctors are well qualified to act as primary-care physicians—that is, the first person you see when you have questions about your health. They can evaluate you and your symptoms and advise you on what steps you should take, including referrals to specialists, if necessary.

Many providers of alternative care offer consultations and appointments at reasonable prices, and are more likely to offer some sort of payment plan for those in need. Don’t wait until you’re really sick to make the initial contact—become an established patient before you really need to. The initial consultation is generally the most costly visit and takes the most time. Once you’re an established patient, most providers can do a follow-up checkup, as needed, for much less money. If you see these providers for your yearly checkup and maintenance needs, then they’ll already be up to date on your health history and will be able to help you when serious symptoms do arise.

I offer this advice to those of you who ignore your symptoms until they’re severe because you “don’t have time” to go to the doctor: First, review the “Make Your Health a Priority” chapter. Your health is so important that a trip to the doctor to get some advice should be a priority in your schedule. These days, more and more doctors’ offices, offer some evening and/or weekend hours. I know that many doctors’ offices can keep you waiting a long time. This is another good reason to build a relationship with a doctor before you really need a doctor. A few visits to a doctor’s office will give you an idea of how time-conscious the practice is. Your time, too, is important; your appointment time should be respected.

Doctors’ offices can get backed up for two reasons: emergencies and overbooking. Emergencies are understandable, but should be the exception rather than the rule. If you always have to wait for an appointment, it could mean that your doctor is trying to see too many people in the time available. Rushing patient visits is very stressful and can be a cause of mistakes. You might want to see another doctor.

If you’re the type of person who puts off getting healthcare because you’re afraid of what a doctor might find, remember: with many devastating and deadly diseases, early intervention is the key to survival. If you wait, it may be too late.

If you’re very afraid, take a friend or family member with you to the doctor’s office so they can help you deal with your fear. It’s easier to be brave when you’re holding the hand of someone who cares for you. Be sure to let the doctor and staff know that you’re afraid. Most support staff in doctors’ offices are wonderful when it comes to quelling patients’ fears—after all, they do it all the time. Let them know what you’re feeling, so they can help you be more comfortable.

Many people hesitate to seek care because they’re reluctant to take the drugs offered by allopathic practitioners. This is another reason to get established with an alternative-care provider first. They can tell you if your problem can or can’t be handled in a drug-free manner, because that’s what they provide: drug-free care. If they’re not qualified to treat your condition and you do need drugs, they’ll refer you to an MD.

Last but not least, if you’re already an established patient with a doctor before an emergency occurs, you’ll already know how well your doctor listens and how comfortable you are with him or her. That way, you won’t have to face an unknown condition and an unknown doctor at the same time.

Learn to listen to your body, and pay attention to your symptoms. Choose early intervention so that minor health problems don’t become major ones. These two things alone will help you live a longer, healthier life.

Vacation Time!

Regardless of the type of work you do, vacation time is a necessity: it increases your chances of living a longer, healthier life. How does it do that? Well, time off gives you a chance to sleep in, relax, unwind, and de-stress. All of these things, done regularly, can result a healthier life.

Some jobs allow a certain number of paid vacation days per year, which makes it much easier to take time off. Other jobs include no paid vacation, and there may or may not be permitted days off, which of course makes it hard to impossible for a person to take vacation time. I have suggestions for both situations.

If you love to work, or if you work at a job that does not have a good vacation policy, you may not take enough time off. Remember, nothing in your life will bring back missed opportunities. Work is not everything. A vacation is often a time for families to reconnect, to get to know each other and create happy memories together. This is something you don’t want to miss out on. Healthy relationships do increase your chances of living a healthier life, so use your vacation to reconnect with those you love.

If you’re single, vacation time gives you an opportunity to get out of the work

environment and meet new people. Who knows where you might meet your perfect match? Vacations can be built around places you’ve always wanted to go, or hobbies you already enjoy. Don’t hesitate to travel alone; if you’re not comfortable with that, go with a group tour. Build your own library of adventure tales to share with the family you’ll have someday.

Many people have such a sense of responsibility about their careers that they feel they can’t leave their jobs for long enough to take a vacation. I know how that feels—as a doctor, it’s very difficult for me to take time off without feeling as if I’m leaving my patients alone for too long. I do take time off though, because I know rest and relaxation is necessary for anyone who wants to remain focused, productive and happy in their job.  If you feel like you can’t take time off, do it anyway, just once, You’ll be amazed to see how well your co-workers get along without you. Just remember that time off from work gives you an opportunity to come back renewed and rejuvenated, with a fresh outlook and fresh ideas. Just warn your co-workers before you leave that when you return your productivity will be increased and they are going to have to be ready to keep up!

A friend told me that she hated to take time off because there was always a mess to deal with when she got back, and that was so stressful that it canceled out the joy of the vacation. If this is the case for you, please talk to your co-workers, project leader, or boss,

and find out what the problem is. If a company can’t survive an employee’s leaving for a week without having a huge mess to clean up, something is wrong with the company design or execution, and your boss may not be aware that there is such a problem. No company wants to be so dependent on one employee; hopefully, they’ll thank you for bringing it to their attention. Is this going to make you seem expendable? It’s more likely to make you more of a team player, an innovative thinker who can identify problems of which management may not be aware.

Now that you’ve decided to take a vacation, what should you do? Well, if you can afford a week in some exotic location, go for it! But don’t spend the whole week running from one tourist adventure to another. Make sure you spend a few days just lounging, so you can return rested. If you come back needing to rest up from your vacation, you probably did too much.

I recommend that you plan to arrive back home at least twenty-four hours before you must return to work. No one wants to jump off a plane, hop into a taxi, and go right to the office. Give yourself time to unpack and rest before going back to work, especially if you’ve crossed time zones on your return trip, or had a long road trip to return home.

Maybe you feel you can’t afford a vacation. Maybe your time off is unpaid. If so, at least take a Monday or a Friday off, so you can have a long weekend. Maybe at your job, your Monday is actually Wednesday, so take that day off. The point is, give yourself three days off in a row. During that time, don’t communicate with work or with anyone from work. The idea is to get away from it all, even if it’s for just a few days—to change your routine and do something you love, something new and different.

Create a theme for your time off. Maybe it can be a “spa weekend” —over the course of those few days, you treat yourself to a massage, lounge in a long bubble bath (complete with fragrant oils, candles, and mood music), give yourself a facial, manicure, and pedicure, go out for a healthy meal, get a guest pass at a health club so you can use their steam room and whirlpool bath, spend one morning lounging with breakfast in bed, and make a trip to the health-food store for your favorite relaxing aromatherapy oil.

Maybe your long weekend could be a movie festival, with viewing times for a handful of your favorite classic movies. Maybe it’s action-adventure films, romance movies, or the entire Alfred Hitchcock catalog! Be sure to stock up on popcorn and beverages. Invite fellow movie enthusiasts to join you. Set the stage by dimming the lights, pulling the curtains, and making your living room into a theater.

Be creative with your long weekend. Maybe you could tour all the art museums in town that you haven’t yet explored, or go on the trail of the perfect pie, and explore the cafes in your town. Check your local chamber of commerce for visitors’ information—often, there are many tourist sites in our own home towns that we have not explored.

Spend a weekend without the phone or TV. I know, it’s a rare concept these days, but why not try just doing nothing? Have you noticed how fast a day goes by when you’re busy? Well, the reverse is true when you’re not busy. A long weekend will become really long if you don’t watch TV, answer the phone, or log on to the Internet. When was the last time you spent the whole day in bed when you weren’t sick? Spending time with yourself now and then is a great way to recharge.

If you can afford to spend a little more on your long weekend, play three days of golf at the courses in your area, go skiing for a weekend, take the family camping, check into a hotel in your town and use the spa, or go on a short road trip to an area of interest within a day’s drive of home.

 Don’t put off taking time off. Make a commitment to your self to vacation, then get your calendar out and choose dates. If you have to put in a request for time off, go ahead and do it. If you can afford to travel, pick up some travel magazines and start planning your trip. If you choose to stay home, jot down some ideas for a theme vacation, and make a list of items you would like to make the weekend special. Make a regular vacation a regular part of your life. You’ll be glad you did.

Salt Belongs in the Sea

You wouldn’t think of taking a big ol’ gulp of sea water—it’s just too salty—but you routinely eat snacks with just as much salt on or in them. The human body needs salt for its internal functions, but most of the earth’s salt can stay where it is: in the ocean.

The history of salt includes the rise and fall of civilizations, the development of trade routes, and its role as currency. Until recently, salt was a rare and highly valued commodity. Modern transportation and processing now make salt cheap enough that, for the first time in history, we can take salt for granted. And we do.

In the chemistry of the body, salt is probably the most important ion. It’s an integral part of most chemical reactions in the body, and the regulator of many bodily functions: of the water your body uses, of blood volume, of arterial pressure, as well as of the volume and composition of extracellular fluid. As if that weren’t enough, salt is the basis of the body’s sodium-potassium pump, which regulates nerve function. If your salt levels are off, you’re in big trouble.

 Eating a large amount of salt won’t necessarily throw your salt levels off, but it will cause your body to work harder to maintain the proper salt levels. This will stress the posterior pituitary gland and the kidneys. Because salt affects the level of fluid in the body, excess salt also stresses the blood vascular and urinary systems, and the brain (which is surrounded by fluid).

If you want to stay healthy for a lifetime, you must reduce the stress on your internal organs. To do that, you must reduce your salt intake. First and foremost, get rid of the saltshaker. You simply do not need to add salt to anything. If you are tempted to add salt, remind yourself of how many of your body’s systems and functions can be damaged or impaired by too-high salt levels and of how important your health is to you.

Humans aren’t perfect—when it comes to adding salt, most people tend to think of the moment, not the big picture. Yes, that salt sure tastes good, but think about the health problems it can cause. Give yourself credit for every time you remain strong and don’t add salt.

Fast foods are loaded with salt, as are most of the popular snack foods found in your favorite grocery; it’s best to avoid both as much as possible. If you really love pretzels, potato chips, and the like, have a salty snack once a month, as a special treat. Once you get used to less salt in your diet, you may find those type of snacks no longer appeal to you. Imagine the health benefits of not even feeling hungry for salty snack foods!

There are plenty of low-salt products on the market. As with any other dietary change, you’ll adapt to a lower salt intake in a few weeks. Once you start cutting out salt, you’ll be amazed at the products that will taste salty to you—things you never imagined had any salt in them at all.

When you start cutting down, you may find yourself craving salt. If you do, eat a little. Notice that I did not say “Eat a bag of potato chips.” I said “eat a little” salt, and only if you really crave it—just a pinch of natural sea salt, which is available at any health-food store. In twenty minutes, that craving will be gone. As your body adapts to more normal levels of salt, the cravings will go away.

Avoid processed foods. We’ve already talked about the many health problems that go along with processed foods. Salt is one of them. In my opinion, there is no reason for manufacturers to add so much sodium to foods. It’s true, salt was once used to preserve foods. With modern methods of transporting and distributing foods, most preservatives (including salt) are really not necessary if you are eating a diet of fresh foods that are as close as possible to their natural state. Learn to read the labels on foods, and always check the sodium levels.

            It is okay to have some salt on hand, for use in homemade soups, stews, or other foods that you’re certain do not already contain hidden or added salt. Buy all-natural sea salt with the minerals still in it, and use only small amounts in homemade dishes made from scratch.

Every time you think about adding salt or are about to eat a salty snack, you’re making a choice between eating excess salt now and avoiding the many health problems associated with excess salt that will likely manifest as you age. Which will you choose?

Further Reading

Fast Food Guide, by Michael F. Jacobson, Ph.D.

Salt: A World History, by Mark Kurlans

Make a Healthy Life a Priority

Most people who could take better care of their health but don’t tell me that two things stop them: lack of money and lack of time. Let’s start with money.

Many years ago, when I had just started my chiropractic practice, a couple come to my office seeking care. They both had back problems as well as other health problems, and both wanted the care I had to offer. When we discussed the amount of care needed and the cost, they lamented that they were on limited incomes, that the care was not covered by insurance, and that it would be a real hardship for them to stretch their budget any further.

I felt sorry for these two nice people, who obviously did not have the resources to obtain the care they needed, and accepted payment that was much lower than my standard fees. In other words, I gave them a great deal because they wanted to be healthy, I wanted them to be healthy, and apparently they couldn’t afford it.

A month or two later, they came into my office all excited and asked me to accompany them to the parking lot to see their newest acquisition. They had just bought a top-of-the-line automobile on a budget that could not cover the cost of the healthcare they needed. Their monthly payment for that car was well above the monthly payment for the care they could not afford.  That was an awakening for me. How could people who couldn’t afford healthcare afford a new car? It was a matter of priorities.

 

I can’t tell you the number of times people have said “I can’t afford to take vitamins,” when I know from their health history that they have a regular daily intake of alcohol or tobacco. I’ve heard people tell me they can’t afford a water filter for their home, and the next weekend they go to Las Vegas and lose hundreds gambling. People have told me they can’t afford to shop at the health-food store; meanwhile, they eat out five nights a week. Others have told me they can’t afford a good pair of shoes, and the very next week they’re showing me the jewelry they’ve just bought.

To these people, healthcare is not yet a priority. They’ll probably wait until they’re seriously ill before healthcare becomes important to them—at which point, of course, it will cost a lot more. If you see yourself here, don’t be embarrassed—just recognize that you have done or are doing the very same thing.

What is the cost of ill health? The average patient in my practice pays between $300 and $500 a year for preventive care. On the other hand, the person who’s been ignoring their symptoms and avoiding the cost of care will pay about five times that when they finally are in so much pain that they make healthcare a priority.

 

What is the cost of regularly missing work because you’re sick?

 

What is the cost for someone who ignores their health until they’re very sick, then must pay for doctors, hospitals, prescriptions, specialists, and possibly in-home care or assisted living? Not much, you say—their insurance will cover it. But what is the cost to them in terms of how it affects them, their family, and the rest of their life?

 

What is the cost to the person who can no longer garden or golf or exercise or sit comfortably or lift their children or make love to their partner? What is the real cost of not caring for the good health you have? Some people ignore small health problems until they become so serious that they’re disabled. What is the cost of being disabled for the rest of your life?

 

Insurance will usually cover any serious illness or injury care, but most insurance policies won’t pay for real preventive care ( I'm not talking about blood pressure screenings- which is what the insurance companies are currently calling preventative care).

 

  If you think you can’t afford preventive healthcare, think again. Yes, you may have to pay out-of-pocket for your vitamins, your pure water, and your exercise costs, be they for gym membership, league dues, or sports equipment for your home. You probably will also have to pay to see your homeopath, acupuncturist, chiropractor, or massage therapist. You definitely have to pay for your organic whole foods.

But make your healthcare a priority and you’ll be able to afford it. Paying for preventive care is not just an annual checkup with some healthcare provider to ascertain that you have no dreadful diseases. It’s a healthy way of living that you probably can afford if you decide you want it and budget for it—which is exactly how the people in my story could afford their new car.

I have a sign in my office that quotes prices for activities that many people do often: a round of golf, a day of skiing, movie tickets and popcorn for two, a month of cable TV, two packs of cigarettes a week for a month, dinner for two at a moderate chain restaurant, etc. The sign compares these activities to the cost of preventive health care so you can enjoy these activities. In most cases, the cost of care is the same as the cost of one of these activities.

 

Some people truly have a hard time affording healthcare. I have patients who are just scraping by—but bless their hearts, they’re so aware of the long-term importance of taking good care of their health that they put aside a little money each week so they can afford a chiropractic adjustment at the end of the month. They budget  their supplements into their monthly grocery bill. Their Christmas gift for the family is a water filter. They buy at least their produce at the health-food store. When it comes to their health, these people have real determination. They know that their health is their most valuable possession.

Most of us, fortunately, are not just scraping by, and can afford to make the same healthy choice that these people make. Does this mean you can’t have a new car or shouldn’t go out to eat? Of course not. But look at your priorities and decide where you can cut back a little, to increase your health. It really does make a difference.

Let’s talk about time. The average person spends 21.5 hours a week watching TV. Imagine how healthy you’d be if you spent just half that time exercising. In fact, you could spend a quarter of that time exercising and you’d be a lot healthier. How many hours a week do you spend at the computer? Make family time healthy time. Walk together, play a sport, or listen to relaxing music. You don’t have to take time from your family to be healthy.

If you give forty hours a week to your job, as most people do, why not give yourself just one hour a week for a massage, a meditation or yoga class, or some other healthy activity? It doesn’t take much time to pop your vitamins in the morning and drink eight glasses of water a day, but people have told me that they don’t have time to do even that. Maybe you’re one of those people who are so rushed during the day you don’t even have time to drink a glass of water. Imagine how rushing around like that is affecting your health. Imagine how stressful that is for your body, day after day. I suggest you talk to a counselor about getting more organized so you can have a little more time for you.

If you think you don’t have time to take care of your health, you haven’t made it a priority. How much time do you think it would take to recover from a serious health problem brought on by the effects of a too-hectic lifestyle? How much time do you think it would take to recover from a health problem that has been ignored for months? How much time do you lose when you’re really sick and have to lie down for a few days? If you take the time to take care of your health, you’ll be much less likely to find yourself losing time to one of these scenarios. Make healthcare a priority. You have the time.

Know Your Family Health History, and Put It To Good Use!

          

             One of the most important things you can do to ensure your continued good health is to be well-informed about any genetic predisposition your family might have to specific diseases. Once you know what diseases have been seen in your family in the past, you’ll be able to take steps to reduce your risk for these diseases.

It now seems that genetic factors play an important role in many of the most common diseases. Everything from heart disease and diabetes to multiple sclerosis and Alzheimer’s seem to have some genetic component. It also appears that the human body developed some genetic variations that today cause disease but that long ago were protective mechanisms—sickle-cell anemia, for example.

In sickle-cell anemia, the body manufactures abnormal red blood cells. Instead of being round, the cells are long and sickle-shaped. Red blood cells transport oxygen, but those of sickle shape rupture easily—the loss of too many red blood cells means not enough oxygen gets to the tissues of the body. But the same genetic variation that causes sickle-cell anemia also causes changes in the blood cells that help the body fight malaria. Sickle-cell genes are found primarily in people or descendents of people who live in areas of the world where malaria is a problem. If someone inherits the gene from one parent, they do not manifest sickle-cell anemia but are naturally more resistant to malaria. But

when someone inherits the gene from both parents, sickle-cell anemia is manifest as a disease process. In other words, a genetic predisposition to sickle-cell anemia is also a mechanism that protects the body from malaria.

As research progresses, we may find many more examples of genetic variations that help the body adapt to its environment but that also cause illness. It’s currently thought that people with multiple sclerosis have a genetic predisposition to react to some unknown environmental agent with an a destructive autoimmune response that we call multiple sclerosis. However, the mechanism behind this reaction is still not clear. (Perhaps the rise in cases of autoimmune diseases is a result of the body adapting genetically to an environment that is increasingly toxic.)

It’s important to start your family health history as early as possible, for two reasons. First, it will then be more likely that you’ll be able to speak to at least two or even three of the generations before you. Second, the sooner you begin preventive measures, the better off you’ll be.

Questioning your parents is a good place to start, but don’t stop there. Ask your grandparents and all your extended family members. Don’t forget to ask your siblings—they might have health concerns you’re not yet aware of. It often happens that one

member of the family has more knowledge of everyone’s health than anyone else. Maybe that person has a better memory, or paid more attention to such things, or is in the right age group. For instance, your mom might not be aware that your grandmother’s sister had arthritis, and she may never have met her great-uncle, who had ankylosing spondolytis. But your grandmother might remember both of these facts, if only because she was closer in age to the two people in question. Both conditions are arthritic and may be connected to autoimmune disorders.

Years ago, many of the diseases we know today were not yet named. A relative might remember that all the men in the family had back problems and became stooped as they aged. This is a significant pattern, although it may be that none of those men was ever diagnosed with anything. One person in the family with a back problem may not be significant; but several family members, all of the same sex and all with the same type of problem, becomes a family pattern. It’s important to ask more general questions and look for similarities, especially if you’re hearing that no one in your family ever had a disease.

Ask if anyone in the family was sick a lot, had physical problems, was diagnosed with a disease, or had allergies. Ask how old family members were when they died, and what was the cause of death. Ask if there were any children who did not survive birth or who died early. Find out as much as you can about where your family is from. As we saw with sickle-cell anemia, some genetic patterns originate in specific areas of the globe. While you’re involved in this process, ask about your family’s mental as well as physical health. Some mental-health problems are genetic; it would be good to have a heads-up about the possibility of biochemical brain malfunction.

Once you’ve compiled your family health history, you can start planning to prevent problems. The idea is to eliminate as many risk factors as possible as early in your life as possible. Don’t wait till you’re the third member of your family under 40 to have a heart attack before you change your diet and quit smoking.

Speaking of heart disease: If you have a family history of heart disease, you can start reducing your risk factors by not smoking, improving your cholesterol levels, controlling blood pressure, exercising, eating a healthy diet, maintaining a healthy weight, and carefully managing the stress in your life. Will taking some or even all of these preventive measures guarantee that you never have heart disease? No, but it will mean you’ll be much less likely to.

Diabetes is a very common disease. There are two types of diabetes, and each is thought to have a genetic component. Type 2 diabetes is the most common. Currently it’s thought that Type 2 diabetes could be avoided in many cases with early recognition of risk factors and changes in lifestyle. However, it’s now thought that lifestyle factors are not as important for Type 1 diabetes. Still, it won’t hurt to adopt healthier habits, regardless of which type your family seems to manifest. If you know that diabetes runs in your family, then managing your weight, choosing foods carefully, and exercising are all preventive measures that you can and should take.

Take the time to educate yourself about any diseases that may run in your family. Find out what the risk factors and first symptoms are, and eliminate as many risk factors from your life as you can. If at some point you start to manifest the symptoms, see your healthcare provider immediately. Early intervention and careful management of inherited diseases are very important in your plan for lifelong good health.

Healthy Heart Tip- Eat more fish!

Fish are amazing, beautiful creatures. I’ve snorkeled in crystal-clear waters full of vibrant, exotic fish. What a treat it is to see the many varieties that swim free in the ocean—all basically the same, yet all so very different, in so many shapes, sizes, and colors. Fish are wonderful entertainment, but they also can benefit us in other ways.

Certain dark flesh fish contain high concentrations of Omega 3 fatty acids, which are fats that are very beneficial to the human body. First it was found that Omega 3 fatty acids were good for the heart and cardiovascular health. Now it is thought that Omega 3 fatty acids are helpful not only in maintaining the health of the heart, but also in brain development and overall long-term health. They have been found to help lower cholesterol levels, elevate moods, and act as anti-inflammatory agents.

All of that, right there, should be enough to send you running down to the fish market. But before you do, you should know that when it comes to Omega 3 fatty acids, not all fish are created equal. The highest concentrations are found in dark flesh cold-water fish caught in the wild rather than raised on a farm. The wild fish eat more algae, which is where they get the Omega 3 fatty acids. The fish stores fat just as you and I do; when we eat the fish, we benefit from their stored fats.

Because some fish flesh contains high levels of heavy metals, I strongly recommend that you buy fish from a health-food store,   Ask where it was caught, and if it has been tested for contaminants. And remember: fresh fish does not smell “fishy.”

 The scales should be shiny, the flesh firm. Look your fish in the eye; if it’s fresh, the eye will be clear, not cloudy. Most stores sell frozen, serving-size fish, make sure it's  "wild caught".  This may be a good choice; fish are normally frozen right after they’re caught, and frozen fish is easy to store until you’re ready to eat it.

Fish with white flesh are good sources of protein, but they don’t have high concentrations of Omega 3 fatty acids, except in their livers. Unless you’re going to eat that, go for such dark-fleshed fishes as salmon and mackerel. Two or three servings a week are a great start.

There are many ways to serve fish: you can steam, poach, broil, grill, or bake them. You can fry them, though that may not be the healthiest option. You can go ethnic and make curried fish (Thai), fish stew (French), fish in green sauce (Mexican), or fish sauce piquante (Cajun). Or pick up a Mediterranean cookbook—the region boasts unlimited choices for serving fish.

It may be difficult or unacceptable to you to eat as much fish as you need to fulfill your body’s need for Omega 3 fatty acids. There are other choices. Check the refrigerated supplements section of your health-food store for flax-seed oil, a good vegetarian source of Omega 3 fatty acids. For a non-vegetarian source you can take a fish-oil supplement. As with all supplements, quality varies. Buy the best you can afford. Currently, 1000 milligrams is thought to be an adequate adult daily intake of Omega 3 fatty acids.

 While we’re on the subject of fatty acids, Omega 6 fatty acids are another type of essential fatty acids your body needs. These are found in corn, olive, sunflower, and safflower oils, so make sure you diet includes some of these. Best choice? Olive oil drizzled on your salads or vegetable side dishes.