Protect Your Brain-You Might Need It Someday!

Alzheimer’s disease, and other forms of dementia seen in aging patients, is on the rise. Such diseases devastate those who suffer from them, as well as family members who go through it with them. Can you imagine not knowing who or where you are? Not recognizing your surroundings? Your own family members?

This degenerative brain disease is characterized by changes in brain tissue such as plaque and tangled nerve fibers. Because Alzheimer’s has no known cure, prevention is of the utmost importance. You may not be able to change your genetic makeup that could predispose you to this disease, but there are things you can do to help keep your brain healthy and reduce the chance that you’ll suffer from the symptoms of Alzheimer’s.

By now, you probably know what I’m going to say first: Watch your diet! Eat lots of all-natural foods so your body has the nutrients it need to remain healthy. Drink plenty of water every day. Take your vitamins: C, E, and the B vitamins are especially important for brain function, as is Co-enzyme Q10.

Some herbs may be helpful in increasing brain function. If you’re considering taking an herbal supplement, I highly recommend that you talk to a herbalist—someone knowledgeable about the various herbs, their effects on the body, their interaction with any medications you may be taking, and the proper preparation of herbs. Many herbs are available over the counter. Just remember, herbs were drugs before pharmaceutics were drugs. Herbs can be dangerous if used improperly.

The motto for full brain function seems to be “Use it or lose it.” Studies show that playing games, or doing tasks that require language skills, decreases the likelihood of degenerative changes in the brain. This is good news for all you lovers of Scrabble, crossword puzzles, word games, and journal writing. These have been found to be common denominators among people who never develop the symptoms of degenerative brain disease.

Get your family together for regular game nights. If you have neighbors who live alone, ask them to join you. Do you tackle the crossword puzzle online at work each morning? Well, you now have a way to defend yourself when co-workers accuse you of goofing off: “I’m protecting my brain function so I can perform work tasks more effectively!”

One of the more interesting findings from the latest studies indicates that social interaction at meals can have a slowing effect on the rate of brain degeneration. This is interesting in light of the fact that, over the years, it’s become less and less common for families to sit down to meals together, even as the incidence of degenerative brain disease seems to be increasing.

Make it a point to dine with your family regularly, and turn off the TV while you eat. If you find conversation lacking, or your family interactions routinely turn into uncomfortable silences, have a list of safe topics handy to draw from. Appoint one family member as the facilitator for the meal: that person can choose the topic or topics and keep the conversation going and on track.

If you live alone, join friends for lunch or dinner. One of my friends suggested that talking on the phone while eating might have the same positive effect, and may be an option for people who live alone. Perhaps you have a neighbor or friend who lives alone—invite them to eat with you on a regular basis; if you wish, make it potluck.

Alzheimer’s is just one of the many diseases that seem to have a genetic component. You may have an inherited tendency toward a certain disease, but remember—you can go a long way toward stacking the deck in your health’s favor if you start learning new, preventative habits now.

Further Reading

Aging With Grace, by David Snowdon, Ph.D.

Keep Your Brain Young, by Guy McKhann, M.D. and Marilyn Albert, Ph.D.

Are Drugs Really the Answer?

Chapter 17 of the book "The Health Manifesto, a simple Guide to Living a Longer Healthier Life" by Dr. Joan Coff, published in 2004.

Original Chapter Title--Medicine Cabinet, alter to a false God:

I’ve often thought it was interesting that in a society in which we ask our kids to “Just say no” to drugs, every home is built with a special place in which we store our drugs. Not only that, we have entire stores dedicated to the sale of drugs.

What does this say about our national dependence on drugs? What does it say about our acceptance of chemical solutions to our problems? What does it teach our children? When I was a child, the strongest drug we ever took was orange-flavored baby aspirin. Nowadays, doctors prescribe adult-strength drugs to children in alarming numbers. Never before have so many kids been drugged into submission. Our kids learn early that a little pill—from Ritalin to Prozac—will make everything okay. Why, all of a sudden, do so many kids need mood-altering drugs such as Prozac? What does this say about how we care for our children as a society?

Of course, prescription drugs are not the same as street drugs—or are they? Street drugs are taken to make one feel good about life. How many prescription drugs on the market today are sold to do exactly the same thing? How many prescription drugs are used to cover up symptoms of something much deeper than the pain? Isn’t that why people use recreational drugs?

What does the use of drugs say about our attitudes toward health and healing? Could it be that we think solutions come from outside us? Do we want to give responsibility for our health to a doctor, who then prescribes something to “fix” us? Are we saying, “I don’t want to make the effort to correct the problem—just cover up the pain so I can ignore what’s really happening with my health”?

Our attitudes about health come from the education we’ve gotten from the drug companies, which spend billions on advertising each year. Is what we learn from them true? Are drugs the best way to deal with our healthcare issues?

In Chapters 3, 38, and 39, I present the idea that symptoms are signals from your body that something is wrong. Symptoms should not be ignored. When you rush to the medicine cabinet for an over-the-counter drug, you’re covering up your symptoms (so you can ignore and forget about them). Over time, continued covering and ignoring leads to serious health problems.

Healing does not come from a bottle. Pills and potions do not make you well. Yes, they can temporarily relieve pain, but don’t fool yourself by thinking that the underlying problem is gone—you’ve just covered it up for the time being. It will be back. If aspirin got rid of headaches, wouldn’t you just take it once and never have another headache? I

antacids relieved your stomach problems, why would you have to take them after every meal? Wouldn’t once be enough?

A full medicine cabinet is a sure sign of ill health. Take look in your medicine cabinet. Is it full? If so, it’s time to change your lifestyle. Throw out the over-the-counter meds you bought at the drugstore without a prescription. Just because they sell it in the drugstore without a prescription doesn’t mean it has no side effects. Contact your medical doctor to find out if there is a safe, effective way to reduce your use of prescription drugs. Keep only what you absolutely need—your toothbrush, toothpaste, a box of Band-Aids. Okay, keep one bottle of pain reliever—but use a black marker to print on the label “This is not a cure,” to remind yourself when you take them. Keep some emergency supplies: gauze and tape, ipecac syrup for poisoning (if you have kids in the house), and a tube of antibacterial salve or a bottle of hydrogen peroxide for disinfecting cuts.

If you’re healthy, you won’t need much else. If you’re not healthy, find out why and correct the problem. Don’t cover up the symptoms. Remember, it’s much more cost-effective to catch and correct a health problem when it starts. It costs a lot more to take care of after you’ve spent ten years covering up the symptoms with over-the-counter drugs while the condition progressed.

Further Reading

 

How to Raise a Healthy Child in Spite of Your Doctor, By Robert Mendelson M.D.

Natural Alternatives to Prozac,  by Michael Murray N.D.

Under The Influence of Modern Medicine,  by Terry A. Rondberg, D.C.

Medicine on Trial,  by Charles B. Inlander, Lowell S. Levin and Ed Weiner

Medicine, Monopolies and Malice, by Dr. Chester A. Wilk

Pots, Pans and Microwaves

We’ve talked a lot about how, what, when, and how often to eat, how to balance your diet, etc. How you prepare your food is also important. Back in the 1970s, I read Back to Eden, in which Jethro Kloss warns about the dangers of aluminum cookware. At the time I had an aluminum coffee pot, the old percolator type, and an assortment of aluminum pans. After I read Kloss’s book, they all went right in the trash. What he said about the dangers of aluminum made sense to me. He talks about his experience of using aluminum cookware which led him to investigate early studies on aluminum poisoning, After I became a chemistry student, it made even more sense.

Cooking is complicated. Heat causes chemical reactions to take place between different substances. If you put molecules side by side and heat them, they’re going to interact, making connections and doing a creative little dance together. I don’t just mean cooking different foods together, but the interactions of foods and the containers they’re cooked in. Now, such interactions may seem unlikely, even impossible—after all, a cooking pot or pan is a solid, sturdy object. However, there are many different degrees of “solidity.” It turns out that, at cooking temperatures, your very solid-looking pan may be releasing molecules from its surface. Some foods contain corrosive chemicals that pull molecules from the surface of the pan, even without the addition of heat.

Just as heating food in an iron pot can add more iron to your diet, heating food in an aluminum pan can add more aluminum to your diet. Adding iron (a mineral the body needs) is probably not a bad idea; adding aluminum ( poisonous to the body) is probably a bad idea. I would venture to say that adding molecules of chemical lab created nonstick coating is not a good idea either. Nowadays there are other reference sources that say the same thing. What you cook with is as important as what you cook. High aluminum levels have been indicated in Alzheimer’s disease, and are thought to affect brain function.

Remove any aluminum cookware from your kitchen. The nonstick pans must go as well. In my opinion, the only healthy cookware is cast iron, stainless steel, or glass, all of which are more stable at higher temperatures. In other words, the heat you use to cook with is not high enough to make those materials shed molecules. Stainless steel and glass are not susceptible to the corrosive actions of foods. Iron seems to be, but some proponents of iron cookware cite that as one of its advantages. You add iron to your diet as you cook.

Stainless-steel cookware comes in a wide range of prices, so anyone can afford to use it. Almost any store that carries cookware will have a large selection of stainless steel. If you use plastic cooking utensils, replace them with stainless also. Glass cookware is reasonably priced as well. I’m a fan of Corning ware. It’s glass, it’s easy to clean, and

comes in many styles. I have Corningware everything, from pie “tins” and bread pans to casserole dishes and soup pots. It’s not fragile but it is breakable, so you may have the cost of replacing it now and then.

If you’re used to cooking on a chemical-coated nonstick surface, your new pans will take some getting used to. My best advice for avoiding scorched pans is to coat them with oil and use a somewhat lower cooking temperature. Place pans to soak immediately after using.

 

Microwave cooking has been around for many years; I’m sure everyone has an opinion on whether or not microwaves will affect your health if you cook with them. My latest research finds that there is still no definitive answer to this question, although the research seems to be leaning more and more towards the "Not safe to cook with" answer in the debate.

 

With that in mind, all I can tell you is that in my opinion, It’s better to err on the side of caution. This goes back to the “If it ain’t natural, don’t eat it theory,” mentioned in the section on MSG, artificial sugar, and other unmentionables. As always, I’m a proponent of staying as close to natural as possible. With that in mind I think you should use a stove to cook food, not microwaves. It’s just not natural to cook your food with radiation energy, which is what microwaves are.

Does this mean you should toss out that microwave oven? Ideally, yes. However, in the time-pressed world most of us live in, your microwave can come in really handy now and then. Why not save it for when you really need to cook or defrost something fast? Just don’t use it to prepare everyday meals.  Don't use it to heat water when you have a stove and tea kettle right there in the same room.

When you do cook food in a microwave, use glass containers. Supposedly there are safe, microwavable plastics, but why take the chance? Glass won’t shed molecules in a microwave. Plastics shed molecules all the time.

Replacing your cookware is relatively easy, and needs to be done only once: all you have to do is buy new pans. Not using the microwave oven may be more of a challenge. Just do your best and what you can afford, and remember—every time you avoid unnatural things in your diet, you add more health to your life.

Further Reading

Back to Eden, by Jethro Kloss

Total Wellness, by Joseph Pizzorno, N.D.

 

 

 

 

Massage is Not a Luxury

When people think of massage, the first thing that usually comes to mind is relaxation. What could feel better than an hour spent on a massage table being kneaded until your muscles are so relaxed that they remind you of cooked noodles? Oh, to be pampered in the hands of a good massage therapist as you listen to relaxing music and let your cares drift away with your tension! To many people, this sounds like a luxury, an indulgence.

Yes, massage can help you relax, and in doing so seems to combat the ill effects of stress on your body. If you want to stay healthy throughout your life, relaxation and stress reduction are not luxuries but necessities. If you live a fast-paced lifestyle, the very act of taking an hour out of your schedule just for your own relaxation is itself a healthy thing to do. If done on a regular basis, an hour spent having a relaxing massage can make a huge difference in your stress levels. Don’t let your busy lifestyle prevent you from caring for your health. Make regular appointments to unwind with a massage.

Massage has many benefits beyond the reduction of stress. Massage relaxes tense muscles. Muscles become tense for a variety of reasons: overuse from hard physical labor or intense exercise, repetitive motions, stress, and injury. Tense muscles can reduce your range of motion and restrict your flexibility and mobility, as well as cause pain and discomfort. Massage releases tension and helps muscles regain the normal function necessary for health.

In tight, constricted muscles, the normal flow of blood through the veins and arteries of muscle tissue can be reduced. Massage relaxes the muscles, permitting the increased circulation of blood. This reduces strain on the heart and increases the delivery of oxygen and nutrients to cells throughout the body. When your body is delivering plenty of oxygen and nutrients to your cells, you’re less likely to be fatigued. Increased circulation also aids in flushing metabolic waste products out of your system. The healthy circulation of blood throughout the body increases the likelihood of overall health.

Massage therapy can increase your immune-system function. In fact, there is a specific technique in massage for just that purpose. Just as massage in general aids in blood circulation, lymphatic massage improves the flow of fluids within the lymphatic system, which is involved with fighting illness and disease. Keeping your immune system functioning at its highest level is necessary for health.

Massage also helps increase nerve function. Just as constricted muscles can reduce the flow of blood through veins and arteries, constricted muscles can reduce the flow of signals in the nerve fibers that run through the muscles. Interference in nerve signals

means that your brain and body are not communicating as they should, which can cause a multitude of health problems. Releasing muscle tension reduces pressure on nerve fibers, thus improving brain/body communication. Proper nerve function is a necessity for good health.

This is just a partial list of the benefits of massage. As you can see, all of them are valid physical health reasons for massage therapy, and indicate that, if you want to remain healthy throughout your life, massage is not a luxury but a necessity.

If you want to experience the benefits of massage, ask friends for referrals. Many people have regular massages—you might know someone who just swears by their massage therapist. Many medical providers and chiropractors refer to massage therapists, so ask your doctor whom he or she recommends. You can also look in the phone book for your state’s massage board; call them for a list of licensed providers. While you’re at it, check for massage schools in your vicinity; most of them offer a reduced rate for an appointment with a student practitioner.

As with any other healthcare provider, it’s important that you feel comfortable and able to communicate well with your massage therapist. You may want to ask for a consultation to meet and discuss your health concerns before you make an appointment for massage. Remember, there are many types of massage. A very light touch may be more for relaxation, whereas the massage therapist may use quite a bit more pressure for deep-tissue therapy. Always communicate with your therapist about your level of comfort with the work being done.

If you’ve never had a massage, it may take a few appointments to relax chronic tense muscles. I routinely recommend that patients start with four to six one-hour visits to get their bodies really loosened up. I then encourage them to have regular massages to maintain their health. By “regular” I mean once a month, or once every two months, or whatever works best for you. Your doctor or therapist can recommend a schedule for you.

Some people have missed out on the benefits of massage because of their concerns about being partially disrobed. Most massage therapists are extremely sensitive to their clients’ privacy and modesty. Massage does require that the therapist work on bare skin, but not that you be totally naked. Most therapists will have you disrobe to undergarments, or put on loose shorts and a top for your session. The therapist will cover you with a sheet or towels, and will normally uncover only the area being worked on. Don’t let this concern keep you from getting the care you need.

Make regular massages a habit. Not only will you feel more relaxed and more flexible, you’ll be increasing your circulation, nerve, and immune-system functions. All three are necessities for your long-term health.

Further Reading

Massage Therapy Principles and Practice, By Susan G. Salvo, LMT, CI, B

Get Out and Play (League Sports!)

Participating in league sports is a fun way to increase your health on several levels. First, it gives you regular opportunities to exercise, which of course improves your physical health. League sports can also offer you opportunities to increase your mental health by increasing your self-confidence and creating a supportive social network.

Almost any sport you can name can be played in a league. Leagues are commonly formed through health clubs, schools, and sports organizations. Sports that require special facilities—such as pocket billiards, ice hockey, or bowling—usually have leagues through the facility.  Check your local paper in the sports section or lifestyle section for local league listings and announcements, and of course search on line for opportunities to play.

There are many levels of play in league sports. For soccer, baseball, rugby, basketball—you name it—there will be teams for beginning to advanced players. If you’re a beginner, don’t fret—part of the league director’s job is to develop the league by promoting the sport. In most cases, they’ll want new players and will be happy to help you find the team and the position that’s right for you.

Pick the league that’s best suited to the ability you now have in the sport you love. As you improve (which is likely, since you’ll now be playing regularly), you can always move to a more advanced league. Some leagues are very competitive; others are more for socializing. Do you really want to win, or do you just want to have a fun night or day out? Pick the level of competition that best suits your personality. If you feel that team sports don’t really suite your personality, ask about leagues that offer individual competition opportunities. You will enjoy all the social aspects of being on a league, but your wins and losses will be entirely up to you.

Playing league sports is a great way to meet new people—after all, you already have something in common with everyone in the league! If you’re a bit shy, don’t worry—you’ll find conversation easy when you have the sport to discuss. If you’re single, league play can be a valuable way to develop a supportive network of friends. If you’re married or in a relationship, you could choose a league that encourages couples to participate together. Even if your partner chooses not to play, the friendships you develop can add a new dimension to both your lives.

My experience with league play is that some people come and go, but many people participate year after year. You really do get to know them. In fact, I’ve met and gotten to know some of my closest friends from years of playing in pocket-billiards leagues.

In most cases, league play involves developing skills that can be carried over into other areas of your life, often with great benefit. For instance, most sports require developing physical skills and coordination, as well as encouraging the discipline and focus necessary to win. These are the same skills necessary for success in many other aspects of life. For most people, each success brings higher self-esteem. Competition and cooperation among teammates are skills that can be taken into the workplace to help develop a winning team there as well. Skills in social interaction and good sportsmanship are useful almost everywhere in life.

Those are the physical, social, and mental benefits of playing league sports. But there’s another thing that’s important to your overall health—having fun. Playing league sports can be a lot of fun. (If it isn’t, you might be in the wrong league for your performance level or personality.) Having fun, relaxing, getting some exercise, developing new skills and friendships—put it all together and you have a ticket to good health.

Increase Your Bodies Ability to Burn Fuel

Abundant evidence tells us that oxygen therapies can be very beneficial to the body. So why haven’t you heard about them? I believe that the politics of medicine and money often cause a stifling of information on therapies that could be useful but are unprofitable. I believe that this may be the case with oxygen therapies.

In 1888, the Journal of the American Medical Association printed an article on oxygen as a therapeutic agent. Since then, many more studies have been conducted, and many articles printed, on the benefits of using oxygen as a therapeutic agent. Nowadays, hyperbaric oxygen tanks are used by medical practitioners to treat some patients. These tanks utilize oxygen at a high pressure. Lower pressure oxygen tanks and tents are used for others. It’s rare, however, for doctors to recommend oxygen supplements.

Oxygen has been used to treat diseases. It appears to inhibit the growth of bacteria and viruses in the body, and to speed healing. Some alternative clinics use it for treating cancer, fibromyalgia, and chronic fatigue. Many claims have been made for the validity of oxygen’s use in such chronic diseases as rheumatoid arthritis.

If you want more information on oxygen therapies for a specific disease treatment, please see the “Further Reading” suggestions at the end of this chapter. What I want to address here is the use of oxygen supplements to aid energy production, and/or when lung function is reduced.

Oxygen is one component of the fuel needed by the body. Oxygen molecules must be present in abundance for your basic body function systems to work. Oxygen is required for the complex chemical reactions that allow your body to produce energy from food components. If the amount of oxygen available is less than the body needs for the chemical reactions that produce energy, the body will be fatigued.

Your body’s primary source of oxygen for these energy-producing reactions is the air you breathe. If that air is extremely polluted, if you live at a very high altitude, if you have a physical condition that inhibits your lungs’ ability to function fully—or any combination of these—you may not be getting enough oxygen. If you lack oxygen, your body may be fatigued, you may heal slowly or not sleep well, and you may not think clearly. You may need an oxygen supplement.

If your body is deprived of oxygen, it will die. The fact that oxygen is so important to the body on a cellular level indicates that even a minor lack of oxygen can be damaging. In the case of altitude sickness, the lack of oxygen is not complete, but it’s enough to make a person anywhere from a little dizzy to very ill. I think a chronic minor oxygen deficiency can be damaging as well. It’s like starting a fire and not giving it enough wood: Your body is functioning, but not at its highest potential.

In my opinion, the facts that oxygen is necessary for energy production, and that a lack of oxygen can make you fatigued, are good reasons to use an oxygen supplement when needed. As I’ve said before, self-diagnosis and self-treatment are very risky—I advise against them. Remember, good health does not come from a bottle. Oxygen supplements should be used under the supervision of a healthcare practitioner familiar with their use.

If you feel you don’t have enough energy, your diet or other lifestyle factors should also be looked at. Fatigue can be caused by many things, lack of sufficient oxygen is just one of them. If your lung function is reduced, which can be the case with lung diseases such as bronchial asthma, bronchitis, and emphysema, you are probably already under the supervision of a doctor. Talk with him or her about supplemental oxygen. As with any supplement, your daily requirement will depend on your body weight, your health concerns, and your lifestyle. Your healthcare practitioner should address all of these.

If you do choose oxygen supplements, become familiar with your options. For many years, food-grade hydrogen peroxide was the standard choice. Now there are supplements that range from cherry-flavored aloe vera juice and oxygen liquids to oxygen in a tablet.

The liquids usually need to be refrigerated; the tablets do not. You probably won’t find oxygen supplements over the counter at your local drugstore. You may have to call local alternative healthcare providers and ask if they work with oxygen supplementation, or ask at your health-food store.

I advise patients to take these supplements early in the day because they often increase the patients energy levels to the point that use at night could interrupt sleep. I suggested oxygen supplements for my Mom at one point. After an especially long and cold upstate New York winter, she had the ”post winter blahs” and couldn’t seem to find her usual spring “get up and go”. The next time I spoke with her, which was about two weeks later, she felt totally rejuvenated. In fact, she had been outside getting the gardens ready for spring planting and was talking about adding more rose bushes to her already humongous garden.

I believe that oxygen supplementation is underrated and under-utilized. It’s similar to homeopathy—people in this country are just becoming aware of the possibility of its existence and the benefits of its use. As the public becomes better educated, and relies less and less on drugs to cover up symptoms of illness, such therapies will be commonly used for a variety of conditions. Find out more about this topic; it may be just what you’ve been looking for to help you live a longer, healthier life.

Further Reading

Journal of the American Medical Association, March 4, 1988, Vol. 259, No. 9

O₂xygen Therapies, by Ed McCabe

Oxygen Healing Therapies, by Nathaniel Altman

Bringing your Body to Balance

I’m a believer in the benefits of orthotics. Orthotics being devices made of rubber, plastic, cork or other materials that are placed in the shoes to add balance and stability to the wearers feet, ankles, hips and back. After living for years with daily foot discomfort, I tried a pair of custom-built orthotic walking shoes. What a difference they made! I felt as if I was walking on clouds. The shoes felt funny at first, a little bumpy, but once I got used to them I found I no longer had tired, achy feet at the end of a day spent on my feet. Once I try something and find it really works, I start recommending it to my patients as well. I now rarely wear any other sort of shoe, and many of my patients have been thrilled at the comfort level achieved by using custom orthotic footgear.

It’s wonderful to go through the day on your feet and still feel good. However, comfort is not the only good reason to use orthotics. In order for your body to be as structurally balanced as possible, a good foundation is necessary. A good foundation means proper alignment of the bones of the foot, and proper support for the arch. Most people wear shoes that do not fit properly, that do not support the feet as well as they could. Off-the-rack shoes cannot accommodate the many variations in foot size and structure that we see in the population. On top of that, many people put style before function and wear beautiful but uncomfortable or ill-fitting shoes.

If you spend much time on your feet, if standing is a part of your job, or walking and/or running make up a large part of your daily exercise, then it’s even more important that you use orthotics to support your body. Orthotics can help eliminate or avoid such problems as heel spurs, scoliosis, shin splints, and foot, back, knee, and hip pain. Not only do orthotics help to eliminate such problems, they can also help to increase performance levels. One study showed that golfers consistently hit the ball farther when wearing orthotics.

If you try custom-made orthotics and find that your back or foot problems persist, be sure to tell the practitioner who fit you. They may have to change the fit, or give you other recommendations for care. You may need to see a chiropractor to be checked for alignment problems in the back, hips, knees, and feet.

Orthotics come in many shapes and forms, and can range in cost from the very reasonable to a major investment. But if you compare the cost to that of a really good pair of dress or athletic shoes, I think you’ll find that orthotics are affordable. One thing to remember when shopping for orthotic shoes is that, ideally, they’ll be made specifically for you.

Some stores sell pre-made orthotic inserts to put in your shoes. I don’t recommend these, because everyone of a given foot size gets the same “fit.” Everyone’s orthotics should be as individual as their feet. A variety of healthcare providers measure, cast, or fit their patients for orthotic inserts; I recommend you have the fitting done by one of these professionals.

When you’re fitted, talk to your healthcare provider about the various orthotic materials available. I’ve seen many patients who’ve spent large sums of money on orthotics, only to find that the hard-plastic inserts were much too uncomfortable to wear. If possible, opt for an orthotic made from a more flexible material—you’ll be more comfortable, and though you’ll have to replace them more often (generally once a year), they tend to cost less than hard-plastic inserts.

Once your foot is measured or a mold of your foot is taken, you can then choose: inserts to slip inside your shoes, or a custom-made pair of orthotic shoes. And no, orthotic shoes do not have to be unattractive. One company I deal with makes some very nice men’s and women’s dress shoes.

If you’re going to use orthotic inserts, remember that you must not put them in shoes that are already well-worn. After you get your inserts, it’s best to go out and buy new shoes that fit the inserts. That way, there’s no wear on the bottom of the shoe that could throw off the balance of the insert. Also, be aware that your inserts are built with specific heel heights in mind: the inserts for your tennis shoes won’t work in high heels. I don’t recommend high heels, but if you’re going to wear them, get inserts made especially for them.

Orthotics work only if you wear them. Most people have some type of dress code or requirement for work. Tennis shoes are permissible at some jobs; at others, dress shoes are required. Buy orthotic shoes appropriate for the type of work you do, then wear them every day. Get inserts for the shoes you wear on other occasions, or not as frequently. If you have these two choices available to you, there’s no reason to ever go without your body-balancing, foot-pampering, structure-enhancing orthotic shoes.

Napping is not "just for kids".

When we’re children, we kick and scream “I’m not tired!” when our parents put us down for a nap. Thirty years later, we wish we could just lie down on the couch in the middle of the day and sleep for a few minutes without feeling guilty. Interesting, isn’t it?

Our society has programmed us to get up and stay up all day. Most of us are taught that, once we reach adulthood, it’s OK to rest during the day only if we’re sick, lazy, unemployed, or (insert your favorite negative adjective here). In a society that prizes hard work and productivity, the very act of being kind to yourself, of taking care of your body’s needs, can be interpreted as negative. But there are places in the world where taking a break in the middle of the day is considered not an indulgence, but normal, healthy behavior.

I have good news: You don’t have to move to another part of the world to nap. Recent scientific studies show that napping is good for you, and can actually help increase your productivity. I am not kidding. All of a sudden, napping has been scientifically validated: It’s OK to nap. What a relief.

Taking a short break in the middle of the day can recharge your batteries. By “a short break,” I mean a nap that lasts from fifteen to thirty minutes—enough time to “rest your eyes” but not enough for your body to go into deep sleep, which could leave you feeling groggy when you wake. If you’ve heard the term power napping, that’s what I’m talking about.

When you power-nap, I recommend you choose the couch or other non-bed sleeping area. Don’t get too cozy—it might be difficult for you to get up again. Turn off the lights, but don’t shut out any natural daylight that may be entering. Once you get used to napping, you’ll probably be able to wake up automatically after your necessary sleep time, but in the beginning you may want to use an alarm.

           Each of you is probably aware of a time of day when your energy level seems to lag, when you feel groggy. For most people, it’s the mid-afternoon. That would be a good time to take your nap. If you’re under a lot of stress or didn’t get a good night’s sleep, your need to nap will probably be greater. Learn to listen to your body, and give it the rest it needs. If you do, you may very well find that that afternoon slump in your productivity disappears.

Napping is a wonderful supplement to your regular sleep schedule. It should not, however, be a substitute for a good night’s sleep. Napping late in the day, or for too long, can interfere with your normal sleep patterns. To avoid that, take your naps at least four

to six hours before your normal bedtime, and make sure they last no longer than forty-five minutes.

Further Reading

The Art of Napping, by William Anthony, Ph.D.

Power Sleep, by Dr. James Maas

Eat Your Bacteria! ( pro-biotics)

We tend to think of bacteria as invaders of the body that must be destroyed. Yet one of the healthiest things you can do for your digestive system is to eat bacteria—friendly bacteria, that is, commonly called Pro-biotics.

Think of your digestive system as a compost pile. In a compost pile, bacteria help break down the organic material, turning it into healthy nutrients for your garden. In your digestive tract bacteria help break down the food you eat, as well as fight invaders and keep the chemical balance you need to be healthy.

You were born with lots of friendly bacteria in your system that, all your life, have been reproducing themselves. But if you’ve ever used antibiotics, taken digestive aids or over-the-counter medicines for your stomach, had a yeast infection, drink alcohol, or eat unhealthy foods—I think that covers just about everyone—your balance of bacteria may be off. Adding bacteria on a daily basis will ensure that your digestive system has what it needs to stay healthy.

Think about it: A healthy digestive system will increase your longevity by processing your foods better. This means extracting more nutritional value from food and more efficiently getting rid of waste products. But to add healthy bacteria, you really do have to eat it. There are several forms that work well—choose the one that tastes best to you.

One way to get your pro-biotics ( friendly bacteria)  is yogurt. But don’t confuse yogurt with the commercially popular “yogurt” you see in grocery stores. Originally conceived as diet food, most big-brand yogurts are full of sugar or, even worse, artificial sugars, as well as artificial coloring, fruits, gelatin, and other ingredients designed to make them tasty, guilt-free treats for those who want to be slim.

That’s not what I mean by yogurt. I’m talking about milk and yogurt cultures in a jar, with nothing added. And no, you don’t have to eat the whole jar. A tablespoon or two of yogurt each day is all you need to meet your friendly bacteria needs. If you like the taste, eat it alone. If you need to disguise it, put it in a protein shake, or mix with milk in a blender.

Yogurt was originally invented to preserve dairy products with no refrigeration. Now, I hope, it will be seen as a helpful supplement to your food intake. When you shop for yogurt, get the real stuff. Pick a brand with live yogurt cultures, little or no sugar, no artificial sugars or colors, and no growth hormones. You may have to get it at the health-food store; while you’re there, check out the kefir.

Kefir products are another good way to get friendly bacteria. Kefir is another cultured milk product. You will find it near the yogurt in the refrigerated section. Kefir comes in the forms of a soft cheese (like sour cream) and a flavored milkshake-like drink. It may be just the thing for you if yogurt is not to your liking.

Next, look in the refrigerated supplement section for friendly bacteria ( pro-biotics) in pill form, or a liquid that you can take by the teaspoon. A high quality pro-biotic supplement will be kept in the refrigerated section as it needs to be kept cold.(The last two are for those of you who can’t stand the taste of yogurt.) If you’re lactose-intolerant and want to avoid dairy, you can take the pills, a teaspoon of liquid, or try soy yogurt.

 

Further Reading

 

How to Get Well, by Paavo Arola, M.D.

www.aboutyogurt.com

Treat Your Inner Child

I recently saw a Twilight Zone episode titled “Kick the Can.” The story unfolds in a nursing home. The residents remember playing Kick the Can when they were kids. One man is sure that, if they could re-create the moment, they would become young again. At first the others think he’s crazy, but he slowly convinces all but one of them to sneak out with him one night and kick the can. The elderly people disappear, and in their place are children, kicking the can into the night.

I believe that still glowing inside every being is the spark of the child they once were. For some, it’s buried deep inside; for others, it’s a very noticeable part of their adult personality. It’s so easy to forget the simple pleasures as we grow older, take on more responsibility, and become, oh, so busy.

We know that our attitudes affect how quickly we age. What better way to ensure a life of good health than to think young, laugh often, and treat yourself like a kid? Treating the child inside you is different from treating the adult you’ve become. Adult treats are usually more serious and more dignified, such as dancing, or an evening at a fine restaurant. Sometimes, adult treats are unhealthy—for instance, an end-of-work-week night on the town spent drinking with friends from the office.

Treating the child inside you is more, well, childlike. Maybe your treat is an afternoon spent at the zoo. They do allow adults, and you don’t have to be accompanied by a child. Your treat may be taking a few moments on Sunday morning to read and laugh at the comics, or taking a stroll across the yard with no shoes, or plopping down under a shade tree for a few minutes of daydreaming.

Remember when you were a kid, hearing the tinkling tune of the ice cream truck as it slowly approached your neighborhood? Remember the rush to your piggy bank to extract your life savings (a quarter) before the wondrous vehicle full of frozen pleasure could reach your drive? Remember how a quarter spent on something cool, sweet, and creamy gave you a little bit of heaven on earth? A trip to the ice cream shop may bring back those feelings and be the perfect treat for you.

It’s okay to be silly. Treat yourself by running through the sprinkler on a hot day. And when’s the last time you climbed a tree? Trees look smaller when you’re all grown up, but the thrill of climbing unseen among the branches is the same. Run with the dog, fly a kite, do a cannonball into the pool, go to the amusement park and ride every ride.

Maybe trip to a toy store (picking anything you want) would be a good investment in your mental health. I have a basket of toys sitting next to my coffee table. They remind me that play is important, too. Remember the joy you got from your first ViewMaster, Etch-a-Sketch, Silly Putty, Super Ball, Hula Hoop, or Barrel of Monkeys? All of these are still made. Spend an evening chasing lightning bugs, splash barefoot in mud puddles, look for pollywogs, play hopscotch, practice your curve ball, watch re-runs of The Lone Ranger on TV, go roller-skating, or assemble a model of your dream car.

Ask yourself: What are the things that made me smile as a kid? What toys did I most enjoy? What games did I play? What programs did I watch? Where did we go on family outings that I truly enjoyed? Who did I play with? For many of us, the answer to the last question is “Brothers and/or sisters.” You’re probably still in contact with them, so don’t hesitate to ask them to join in now. Yes, they may look at you as if you’re a little crazy but they always did anyway, didn’t they? Ask yourself: How long has it been since I did that activity that I loved as a kid? How can I add more of that to my life now? For those of you who haven’t played for a while, this may be a bit uncomfortable. You might feel silly. Just remember—any new behavior takes time to get used to. Any time you make a change in your life, it might be a bit unsettling at first. As with any healthy new habit, practice is the key. If you have to, mark it on your calendar until it becomes a habit to set aside regular times to treat little “your name here.”

Further Reading

Permission to Play, by Jill Murphy Long

Make Room for Fresh Fruits and Vegtables

Fresh fruits and vegetables are an essential part of your eating habits. Notice that I said fresh—not highly processed, canned, frozen, or deep-fried. Today we are fortunate to have so many choices at the grocery store. Years ago, such fruits as bananas and pineapples were rarities; now they’re everyday items. The advent of modern methods of storage and transportation makes it possible for you to have fresh fruits and veggies no matter where you live. (The next chapter explains why fresh is better than canned or frozen, so I won’t go into it here.)

Your body needs the wonderful micronutrients in this fresh produce, as well as the fiber it provides. Your body will thrive on a variety of fresh produce. Fruits and veggies are carbohydrates, so balance them with a protein.

I advocate the use of organic produce whenever it is possible—if for no other reason than that it lasts longer when stored in the fridge. I discovered that once when I went on vacation and forgot to clean out the fridge the morning I departed. I expected to find a big mess when I returned ten days later, but, much to my surprise, the organic veggies I had left in the crisper were still fresh. Again and again, I have found this to be consistently true of organic produce, though whether it’s due to different handling and shipping or to the fact that it is organically grown, I can’t say. I can say that if you routinely throw out produce that goes bad before you can use it, the savings can be big.

That, right there, is enough reason to buy organic—especially today, when the advent of chain health-food stores has helped bring prices down, and most traditional supermarkets carry at least some organic produce. If you think organic costs more, you’re not shopping in the right store.

I totally support organic farmers who treat the land with the respect it deserves. Organic farming is good for your health, good for the farms that feed this country, and good for the planet. Organic foods contain fewer toxins such as pesticides, and offer more nutritional value.

Now, you may need to know how to shop for vegetables, so let’s spend some time on that. First of all, skip the canned and frozen section and go straight to the fresh produce. Scan that section of the store and note how many different colors there are. When you shop, pick a variety of colors. Each color family contains it's own special nutritional value.

There are two kinds of veggies: those you’ll serve raw, and those that are better served cooked. A salad is a great way to eat raw veggies. For a complete meal, serve salad (a carbohydrate) with chicken or fish (a protein). Choose one or more greens—I like the hydroponic lettuce with roots still attached, and the organic spring-salad mix. Romaine lettuce has more nutrients than iceberg, and spinach makes a wonderful salad base. Next add a few other items, such as carrots, celery, cucumbers, tomatoes, onions, and radishes—all of which, of course, can be eaten raw. Don’t forget the salad dressing. Most stores carry several brands of dressings without sugars, preservatives, or artificial anything. You’ll find these dressings refrigerated, usually near the produce section. (Just for fun, read the labels of the non-refrigerated dressings. Can you find one without sugar?)

Salads are just as easy—the veggies are already clean, so all you have to do is cut off what you need. Variations can include fresh herbs, cheese, croutons, avocado, olives, pickles, nuts, or sunflower seeds. Salmon, tuna, crab, shrimp, and chicken all go well in a salad, and can make a salad a meal rather than a mere side dish.

Now let’s look at the veggies you’ll be cooking. Lightly steamed veggies (directions below) with fish or chicken is a healthy meal.  Start with a veggie you like—I use broccoli as a centerpiece for most of my steamed dishes. Pick just two or three other items to go with it, such as mushrooms, potatoes, squash, bell peppers, or whatever you like. Green beans and snow peas are great, and so is cauliflower. If you take home six or seven veggies to cook, you can have a variety of meals by mixing and matching them, and using different spices.

While you’re in the produce section, buy some fruit, at least one type for each day. It’s best to buy fruit when it’s in season and at it's freshest; in the summer, berries, melons, and stone fruits such as peaches, plums, and cherries; in the fall, apples, pears, and grapes. Exotic fruits from around the world are as close as your store, so try something new. When was the last time you had a mango or kiwi? A sweet pineapple? Again, choose a variety of colors, and enjoy.

Here’s the secret of my success at adding fresh veggies to my diet: When you get home from shopping, put all your other groceries away first. Then put all the vegetables in the sink. If they have roots, stems, or leaves that you won’t be using in cooking, remove those now. Wash all your vegetables.  It will just take a few minutes, and will save you lots of time when you’re hungry and trying to get a meal together. Put all the veggies you plan to eat raw in one place—preferably a crisper or veggie storage container—and all the veggies you plan to cook in another. When you’re ready to make a meal, pull out the container of clean veggies and just cut off what you need. How quick and easy is that?

Next, you should know how to cook veggies—this, too, can be easy and quick. Spray a cast-iron skillet with canola oil or olive oil and heat on medium. Add your veggies and stir them around, then carefully pour in enough water to just cover the bottom of the skillet. Cover with a lid and let steam for several minutes. Watch that it does not go dry. Remove from heat. When ready to eat, your veggies should be slightly crispy and still brightly colored. One pan, no fuss, no muss, and just a few minutes’ time. The pan cleans with just a rinse (unless you burned the food) and a wipe with a towel.

Add whatever seasonings you enjoy. I like to use hot and spicy Cajun seasonings, or Italian with garlic and basil. Be creative—veggies don’t have to be boring. Add butter and lemon, pepper, or sour cream and chives. Use French country seasonings, or use a veggie broth to steam with rather than water. The possibilities are endless.

For a basic and very good vegetable soup, put your stir-fried veggies in a pan and add water and veggie bouillon cubes. Heat just to warm the broth, add spices, and you have a very fast, satisfying soup. Serve with a protein such as chicken or fish.

Salads are just as easy —the veggies are already clean, so all you have to do is cut off what you need. Variations can include fresh herbs, cheese, croutons, avocado, olives, pickles, nuts, or sunflower seeds. Salmon, tuna, crab, shrimp, and chicken all go well in a salad, and can make a salad a meal rather than a mere side dish.

Adding fresh vegetables to your daily diet is an extremely healthy habit to get into. Fresh veggies add nutrients, fiber, and water to your diet. They are a healthy source of carbohydrates, and have few calories. Congratulations—by adding fresh veggies to your diet, you’ve made true progress in becoming a healthier person.

Further Reading

 

The Color Code, by James A. Joseph, Ph.D., Daniel A. Nadeau, M.D., and Anne Underwood

Diet For a Small Planet, by Frances Moore Lappe

Tips for Keeping your Immune System Working Well

Your immune system is constantly working to protect you from potentially dangerous invaders. When it’s working properly, your immune system is like your heart—it’s always there, constantly doing its job, but rarely are you even aware of it. It’s only when it doesn’t work well that you really notice it.

Your immune system consists of many parts. All of these parts can be divided into two classifications, depending on what type of immune-system response they are used in. Some parts of the immune system are used in specific resistance (otherwise known as immunity) and other parts of the immune system are used in nonspecific resistance.

The many components of nonspecific resistance include: the skin and mucous membranes, which help repel such invaders as germs and allergens; reactions like inflammation and fever, which represent the body’s attempts to make the environment lethal to invaders; and phagocytosis, the ingestion and destruction of invading cells by defense cells called phagocytes.

Chemical components of nonspecific resistance include the gastric acid in your stomach, the sebum (oily covering) of your skin, and certain chemicals in your perspiration, urine, tears, and saliva. The body also produces specific antimicrobial proteins to aid the immune system in nonspecific resistance. Interferon, complement, and properdin are all proteins or groups of proteins that act to destroy invaders. Certain white blood cells are also active in nonspecific immune responses.

A specific resistance of the immune system is called an immunity. An immunity is created when the body produces antibodies (defenses) designed to repel or kill specific invaders, or antigens. Components of the a specific “response team” include the organs of the lymphatic system as well as the bone marrow, which produce antibodies, the antibodies themselves, and certain white blood cells.

The immune system has its own fluid circulating system, consisting of lymph vessels, nodes, and ducts, as well as the lymphatic fluid that travels through these. The lymphatic system is active in both specific and nonspecific immune responses. Although its primary function is to drain excess fluid from tissues, the lymphatic system also produces lymphocytes (fighting cells) and develops antibodies. Organs involved in the immune system because they are partly or wholly composed of lymph tissue include the tonsils, the spleen, and the thymus gland.

As you can see, your ability to keep your immune system healthy is directly dependent on the proper functioning of your body. From the cellular level right up to the largest organ, the skin, your immune system is an integral part of you. If you’re healthy, your immune system will be healthy and responsive as well.

How do you remain healthy? Well, you’re reading this book, so you’re already on the right track. Many of my suggestions for protecting your immune system are topics covered in other sections of this book so go to the corresponding sections for more details on the following suggestions.

Start by ensuring your cellular health: Give your body all the nutrients it needs to produce healthy cells. Specific to the immune system are the vitamins C, E, A, and the elements zinc and selenium. All of these are included in most high-quality daily supplements. Eat healthy. Sugar decreases immune-system function. Monosodium glutamate (MSG), artificial sweeteners, and refined or highly processed foods can trigger immune responses. Chronic immune response can decrease the overall effectiveness of your immune system. Chronic immune responses happen when you eat or are regularly exposed to things you have a sensitivity to.

Get the toxins out of your body. Alcohol, tobacco, pesticides, heavy metals, and drugs all affect the ability of the immune system to work efficiently. Avoid exposure to these things as much as possible. If you’ve been exposed, a trip to a herbalist to discuss detoxification programs would be a good idea.

If you have allergies, see a Doctor of Homeopathy. Although an allergic response is a natural part of immune-system functioning, chronic responses to allergens can overload and fatigue your immune system and make you susceptible to more dangerous invaders such as bacteria and viruses. Treating allergies naturally and strengthening the immune system can usually be achieved with the aid of homeopathy.

Exercise and de-stress regularly. Like the rest of the body’s systems, the immune system benefits from regular exercise and is adversely affected by stress, and works best when you’ve had enough rest.

Increase the laughter in your life. We know that immune-system function is affected by our attitudes. If you’re depressed, your immune system will be too. If there are situations in your life that are not contributing to your joy, realize that they will affect your health. Seek help from a counselor, clergyperson, or friend.

If you take good care of it, your immune system will function well and protect you for your lifetime. It may not call much attention to itself, but don’t forget it when you’re planning your long-term health goals.

Further Reading

Total Wellness, by Joseph Pizzorno, ND

The Immune Advantage, by Ellen Mazo with Keith Berndtson, MD

Are drugs really the answer?

I’ve often thought it was interesting that in a society in which we ask our kids to “Just say no” to drugs, every home is built with a special place in which we store our drugs. Not only that, we have entire stores dedicated to the sale of drugs.

What does this say about our national dependence on drugs? What does it say about our acceptance of chemical solutions to our problems? What does it teach our children? When I was a child, the strongest drug we ever took was orange-flavored baby aspirin. Nowadays, doctors prescribe adult-strength drugs to children in alarming numbers. Never before have so many kids been drugged into submission. Our kids learn early that a little pill—from Ritalin to Prozac—will make everything okay. Why, all of a sudden, do so many kids need mood-altering drugs such as Prozac? What does this say about how we care for our children as a society?

Of course, prescription drugs are not the same as street drugs—or are they? Street drugs are taken to make one feel good about life. How many prescription drugs on the market today are sold to do exactly the same thing? How many prescription drugs are used to cover up symptoms of something much deeper than the pain? Isn’t that why people use recreational drugs?

What does the use of drugs say about our attitudes toward health and healing? Could it be that we think solutions come from outside us? Do we want to give responsibility for our health to a doctor, who then prescribes something to “fix” us? Are we saying, “I don’t want to make the effort to correct the problem—just cover up the pain so I can ignore what’s really happening with my health”?

Our attitudes about health come from the education we’ve gotten from the drug companies, which spend billions on advertising each year. Is what we learn from them true? Are drugs the best way to deal with our healthcare issues?

In Chapters 3, 38, and 39, I present the idea that symptoms are signals from your body that something is wrong. Symptoms should not be ignored. When you rush to the medicine cabinet for an over-the-counter drug, you’re covering up your symptoms (so you can ignore and forget about them). Over time, continued covering and ignoring leads to serious health problems.

Healing does not come from a bottle. Pills and potions do not make you well. Yes, they can temporarily relieve pain, but don’t fool yourself by thinking that the underlying problem is gone—you’ve just covered it up for the time being. It will be back. If aspirin got rid of headaches, wouldn’t you just take it once and never have another headache? If

antacids relieved your stomach problems, why would you have to take them after every meal? Wouldn’t once be enough?

A full medicine cabinet is a sure sign of ill health. Take look in your medicine cabinet. Is it full? If so, it’s time to change your lifestyle. Throw out the over-the-counter meds you bought at the drugstore without a prescription. Just because they sell it in the drugstore without a prescription doesn’t mean it has no side effects. Contact your medical doctor to find out if there is a safe, effective way to reduce your use of prescription drugs. Keep only what you absolutely need—your toothbrush, toothpaste, a box of Band-Aids. Okay, keep one bottle of pain reliever—but use a black marker to print on the label “This is not a cure,” to remind yourself when you take them. Keep some emergency supplies: gauze and tape, ipecac syrup for poisoning (if you have kids in the house), and a tube of antibacterial salve or a bottle of hydrogen peroxide for disinfecting cuts.

If you’re healthy, you won’t need much else. If you’re not healthy, find out why and correct the problem. Don’t cover up the symptoms. Remember, it’s much more cost-effective to catch and correct a health problem when it starts. It costs a lot more to take care of after you’ve spent ten years covering up the symptoms with over-the-counter drugs while the condition progressed.

Further Reading

 

How to Raise a Healthy Child in Spite of Your Doctor, By Robert Mendelson M.D.

Natural Alternatives to Prozac,  by Michael Murray N.D.

Under The Influence of Modern Medicine,  by Terry A. Rondberg, D.C.

Medicine on Trial,  by Charles B. Inlander, Lowell S. Levin and Ed Weiner

Medicine, Monopolies and Malice, by Dr. Chester A. Wilk