Exercise

"And the LORD God took the man [Adam], and put him into the garden of Eden to dress it and to keep it." Genesis 2:15. God's original plan was for people to be active. Physical activity is necessary to maintain all our functional body units and to keep a reserve physical capacity to handle emergency situations.

Use or lose

Today, in many parts of the world people are forced to be physically active just to survive. They must obtain food and clothing, build shelters, travel great distances on foot, and work with their hands in a variety of life-sustaining occupations. In our society, however, we have found ways to get around most of these problems. Automobiles carry us where we want to go, and machines do much of our work for us.

Society has become specialized to the point that most people are involved in occupations not requiring very much physical labor.

Some vigorous physical activity on a regular basis is needed in order to prevent our bodies from deteriorating. Syndromes of disuse include obesity, lack of endurance, general muscle weakness, protruding abdomen, chronic low-back pain, muscle stiffness and soreness, low breathing capacity, intolerance to stress, elevated resting pulse rate and blood pressure, increased blood-fat levels, and increased risk of cardiovascular disease.

What is "physical fitness?"

Physical fitness comprises several components. Endurance is the ability to perform work for sustained periods of time without undue fatigue. It is dependent upon several factors. Chief among them is the ability of the cardiovascular system to supply oxygen-rich blood to the muscle cells and for these cells to utilize oxygen and fuel to produce energy.

Building endurance

Endurance is best improved by increasing systematically, but gradually, the time one spends in regular periods of mild to moderate exercise. Mild to moderate exercise might be, 15-60 minutes of walking, jogging, bicycling, swimming, or doing manual labor at a pace that causes the heart rate to increase and be maintained at from 50-85 per cent of its capacity for the duration of the exercise period. A 37-year-old with a resting heart rate of 72 wanting to exercise at 70 percent capacity would calculate his target heart rate with this equation.

(220 - 37 - 72) x 70% +72=150

In this example 150 beats per minute would be the target heart rate. For those less adept at math there is always the "talk test" to guide you. It works like this, "If you can't carry on a conversation, you're exercising too hard. If you can sing, you're exercising too easy." When you exercise this way you are maintaining a "steady state." This continuity is necessary to develop endurance and the "training effect." Such endurance training must occur about every other day.

Muscle strength

Another component of physical fitness is muscle strength. The bigger the muscle the larger the muscle fibers are to do the work. This is comparable to a wire cable-the larger the wires, the stronger the cable you have. However, a muscle may look big on the outside, but may actually contain a great deal of fat. Size can be deceptive when it comes to strength.

Physical strength also involves the bone-mineral density. Brittle bones could give way simply from the stress of one's own muscles pulling hard on them.

Muscle mass is increased and strength developed by systematically and gradually increasing the resistance against which a muscle is made to work. Common methods include weights, isometrics, dynamic tension, and manual labor.

Flexibility

Flexibility involves the degree to which our muscles, joints, ligaments and tendons allow us to move in our full range of motion. Common problem areas include the low back, shoulders, and chest-muscle groups, and the back of the legs. These muscles become tight, and we lose mobility because of prolonged periods of sitting, improper body alignment or posture, and lack of exercise.

There are specific stretching exercises that can be done to correct and maintain our full range of motion of all the muscle groups. Also the habit of maintaining proper posture at all times needs to be learned.

Whichever stretches you are doing, it is always best to stretch slowly and easily. Gradually allow the muscle to relax and reach a full stretch. Never jerk, bounce, or force a stretch. You could do serious injury. In time the muscle will lengthen to its full potential. Back pain or any persistent pain could be serious and should be evaluated by a physician so that the cause may be determined and appropriate treatment given.

Body composition

Body composition can be considered as an element of physical fitness. This term commonly refers to the percentage of body fat. Maximum levels for health might be 15 per cent fat in men and 22 per cent fat in women. Many men are averaging 24 per cent and women 35 per cent. Ideally, we should strive to maintain a healthy percentage of body fat, as well as a good overall weight that suits our occupation, height, and frame.

The amount of exercise necessary for most people to achieve metabolic body fat changes exceeds that which would be required to simply get in shape. Take at least one month to slowly work up to about an hour of continuous moderate exercise five or six times per week. This should be enough time to burn the recommended 500 calories' worth of exercise per day or 2,000-3,000 extra calories per week that seems to be the average amount required for a weight-loss program.

Before starting a physical fitness program

Now that you know what physical fitness is and what exercise can do for you, you're ready to blast off! Right? Just a minute. The conservative approach would be to have medical clearance if any of these apply: past age 30 and have not been exercising, overweight, have a history of high blood pressure or heart trouble, or you have not had a checkup in the past year.

The liberal approach would be, if there are no obvious warning signs, to go ahead and start exercising. Just make sure you start out easy and progress gradually. Learn how to exercise correctly and take care of yourself.

Some general guidelines and precautions include not engaging in strenuous exercise for an hour or two after eating. (Light exercise after eating is good, though, as it aids digestion.) The same holds true when you are sick or not up to par—vigorous exercise is out, but light exercise might be beneficial in some cases. Aches and pains may be avoided by not attempting to do too much too soon, using proper form, and having good shoes, clothing, and other equipment you need.

Serious warning signs during exercise may include unusual shortness of breath, weakness, heart irregularities, or pressure or pain sensations that can be anywhere from the wrists to the pit of the stomach to the jaws and between the shoulder blades. In these instances you should discontinue exercising and see a physician right away. Other signs such as dizziness, nausea, side aches, prolonged recovery, and miscellaneous aches and pains may be attended to by yourself first. if no relief is obtained or if in doubt see a physician.

Program outline

A good, streamlined overall exercise routine might look something like this. First, have a five-minute warm-up period consisting of stretching and a few calisthenics. This will get the body prepared for what is to follow and help prevent injuries. Then, do five minutes of some muscle-toning exercises. Work the upper body and abdomen if your main endurance exercise is going to be mostly using the leg muscles as in walking, jogging, or cycling. Now get into your endurance-building phase. Start out easy for the first few minutes, and progress up to your training level of intensity. Keep it up for 15-30 minutes.

Some exercises that are aimed only at working the muscles and not the cardiovascular system do not qualify for fulfilling this phase of the exercise program. Also, exercises that are too short, too intense, or too easy will not allow you to reach your training heart-rate level in a reasonable length of time and maintain it for the duration of the training phase.

Stop gently

Don't stop abruptly when you are done. Slow down and keep moving at an easy pace. This cooling-off period should last five to ten minutes. Your pulse rate should he below 100 beats per minute within three to five minutes after entering the cool-down part. If it is not, you may be overdoing it. You can easily feel your pulse at your wrist or side of the throat. You can count for ten seconds and multiply by six to get your heart rate for one minute. An exercise program like this should be done at least three to four times per week or every other day.

It takes time and effort!

Each time we exercise we place a demand on the body. The body will adapt to those demands. This is known as the "overload principle" and is the basis for maintaining and improving fitness. In short, to get anything out of it, you have to put something in—that spells work.

The idea of "work" turns many people away from exercise. Many people feel that they are already overworked, so why go out looking for more? But, as has already been explained, few people's work is the kind of work that will promote physical fitness. For these people especially, a fitness program would give them more energy in the long run by helping their bodies to become stronger and function more efficiently.

Still, there are others who do not think they have the time. But we simply need to make time, because we need exercise for health. Cut down on other things. If our own physical well-being is not a high enough priority, what is?

Getting and staying motivated

Many people are ready and willing to exercise, but they lack motivation. They can't seem to start, or once they start, they don't stick with It. Fear of death prevents some from exercising while it encourages others to exercise. If an exercise program is properly entered into and carried out, we need not be afraid. The vast majority have much more to fear from not exercising than from exercising. But fear is really a poor source of motivation. Knowledge of the benefits helps some, but it doesn't seem to work in motivating people who are not interested.

For most people the essential ingredients to get started on an exercise program are that it needs to be fun, convenient, and not too difficult. Injuries turn people off, so they should be avoided by taking necessary precautions.

Consider the exerciser, the environment, and the exercise. Strive for a happy union of all three. Other motivating factors include having a regular routine that you stick to, joining an organized program with trained leadership, or having group participation. Obtaining positive feedback from other people, getting results, and charting your progress so that you can see and keep track of how you are doing are all helpful. The approval of your doctor and doing better on your physical exam this year than last year are good incentives.

Self-disciplined individuals and people who lead well-regulated lives find sticking to any program, including exercise, easier. These qualities are largely picked up in childhood. People who don't acquire them early in life may have a more difficult time, but nevertheless it can be done. After all, everything we do in life is ultimately a daily decision. We are always making decisions. Making the right ones can be made easier if we concentrate more on living one day at a time. As we do this, we will find ourselves taking advantage of opportunities more, and reacting to the consequences of our neglect less.

Beyond this life

Many people have found a "fountain of youth" for themselves in their exercise program, and that is enough to keep them motivated. But neither exercise, diet, stress management, or anything else will keep us going forever. Everyone knows that these bodies of ours are slowly wearing Out. We can slow down significantly the rate of decline, but someday the silver cord will break. "Then shall the dust return to the earth as it was." Ecclesiastes 12:7. This ending would be sad except that it is not the end.

Soon, when Jesus comes, all the righteous who have ever lived will come forth from the grave, and, together with the living righteous, will receive perfect, immortal bodies. "For the Lord himself shall descend from heaven with a shout, with the voice of the archangel, and with the trump of God: and the dead in Christ shall rise first: then we which are alive and remain shall be caught up together with them in the clouds, to meet the Lord in the air: and so shall we ever be with the Lord. Wherefore comfort one another with these words." 1 Thessalonians 4:16-18

Rest

"And on the seventh day God ended his work which he had made; and he rested on the seventh day from all his work which he had made. And God blessed the seventh day, and sanctified it: because that in it he had rested from all his work which God created and made." Genesis 2:2-3

Of course God did not rest on the seventh day because He was tired or fatigued to rest simply means to cea

se a particular activity In this case God had ceased His work of creation and was sanctifying (setting apart) the seventh day for something else, namely fellowship with Adam and Eve as they enjoyed the newly created earth together. Thus, the seventh day was set apart for all time, and ever after was to be kept holy as a reminder of the truth about our earth's creation and as a day to worship God.

Activity and rest

Notice that with the creation of our world activity preceded rest. The principle of activity preceding rest is an important one for our health. Physical and mental activity both require energy and create waste products. As our energy level goes down and wastes accumulate, we experience fatigue and a desire for rest. During rest, energy is restored, and the waste buildup is diminished. An important difference between physical and mental activity is that physical activity usually leaves the muscles relaxed, whereas prolonged mental activity alone leaves the muscles tense. Rest and sleep are dependent upon our ability to relax; the person who is tense is not relaxing, and therefore cannot really test. In our sedentary society, unbalanced by too much mental and not enough physical activity, we need more muscular exercise in order to truly relax, rest, and

counteract fatigue.

Fatigue is protective in that it serves to make us aware of our need of rest. It is not a good idea to ignore this signal or to try to counteract it with drugs. The "coffee break" is anything but restful. Coffee and cigarettes provide an artificial stimulation, but without any recuperation. The underlying fatigue is still there. As fatigue increases, efficiency and performance decrease.

Relaxing with tobacco, alcohol, or other drugs is not recommended. They all have dangerous side effects and do not teach one how to relax naturally or how to avoid the causes of tension. They do not supply any energy, but actually cause the person to borrow excessive amounts of energy from his own emergency reserves, some of which are never replenished. Fatigue is actually increased instead of decreased by the use of these drugs.

There are many other factors that can produce fatigue, such as overeating, lack of exercise, stress, stale air, and not drinking enough water. There is also "pathological fatigue" that may be caused by diseases like anemia, heart failure, depressed thyroid or adrenal function, cancer, or any chronic infection. Unaccountable or persistent fatigue should be reported to a physician.

"Wreckreation" or "re-creation?"

In spite of our fatigue we are a very recreational society. We have recreational vehicles, recreation halls, recreation parks, and on and on. The work week has shortened over the years. Some industries are moving toward a 30-hour work week and experimenting with 20. Our leisure time is lengthening, and there is more money to spend—or at least there is credit. Is all our recreating helping us obtain the rest we need? To help ourselves, let's first learn to pronounce the word a new way. Instead of "wreckreation," let's say "re-creation." For those who are tired of feeling "wrecked" after their recreation here are some suggestions for "re-creative" activities. Make them something different from your usual work, done at your own pace—no deadlines. Of course, you should enjoy them. Something of a practical or creative nature is ideal. Having the activity be something outdoors with the family is nice, but it needs to be engaged in with the heart (cheerfully, not grudgingly), and It should be noncompetitive. The less expensive the better. It should be engaged in more frequently for shorter durations, rather than saving it all up for a two-week annual vacation. How many come home from their vacation needing a vacation to recuperate from their vacation? Our "re-creation" could even come on a weekly basis. After all, God Himself worked six days, then rested the seventh. He invites us to do the same today.

Have a Break

We all need a rest, or break, from the routine of our major activity. For the person felling trees or doing construction work a rest could mean sitting down with a good book. But for the salesman or secretary, resting might mean an invigorating hike in the mountains. Our ability to rest also depends upon our ability to shift gears. Some people take their work home. They can pick up work, but they can't lay it down. They seem unable to cease. We should be able to say along with the one-hundred-year-old man, who, when asked the secret of long life, responded, "When ah works, ah works hard, and when ah sits, ah sits loose-like."

Other ways to help bring relaxation include taking a warm bath or a shower, sitting or reclining comfortably while listening to soothing music or reading something uplifting. Enjoyable, nonstressful hobbies, being out in nature, doing some simple deed for somebody else, and prayer are also forms of relaxation.

Physical work usually makes muscular relaxation automatic afterward. But it is surprising how much useless muscular tension we can maintain. Clenched fists and set jaws, furrowed brows and jumpy knees, even squinting eyes are tension-producing habits to overcome. Progressive muscle relaxation exercises can help in breaking these habits, as long as they are used to illustrate the difference between how a tense and a relaxed muscle feels and to practice relaxing areas of tension.

"Alpha-state" relaxation

However, many teachers today use progressive muscle relaxation, as well as transcendental meditation, autogenic training, hypnosis, biofeedback, deep-breathing exercises, and visualization exercises to elicit the "relaxation response." The so-called relaxation response is basically another name for a particular altered state of consciousness with a high alpha brainwave index. When we train ourselves to enter into this state to help us relax, there may be some unhealthful side effects, such as brain damage, insanity, and spiritualistic or psychic phenomena. These techniques that overtly or covertly teach people to enter into an "alpha state" are not necessary for health or to relax, especially when there are equally effective and safe methods such as we have already recommended.

Our need for sleep

Rest is so important to life that the vital organs are designed with built-in rest periods. The heart rests between each heat, and the lungs between each breath. The stomach rests between each meal if it is given time. The central nervous system is recharged during sleep.

Rest and relaxation cannot take the place of sleep. Human beings were designed to be awake during the day and asleep at night. We are "larks," not "owls." Wakefulness and sleepiness are normally controlled by enzymes and hormone systems within the body which remain fairly fixed, even if one were to remain isolated in total darkness or total light. These "internal clocks" can be nudged forward or backward a few degrees. They may also be ignored, but not without negative consequences.

Shift work and sleep

It is better to avoid rotating-shift work. These workers are twice as likely to have trouble sleeping. They report less job satisfaction and have lower work productivity. They tend to use more coffee to get going and more alcohol and sleeping pills to go to sleep. Many shifts rotate in the wrong direction. It is better to go from days, to evening, to nights (rotating clockwise), not the other way (days to nights to evening—rotating counterclockwise.) Also, most shifts rotate too frequently. Workers should stay on a shift at least ten days, since it takes about five days to adapt. The more slowly the shift rotates the better. Here are some additional suggestions. Gradually change the hours of sleep when nearing the end of the shift, and on days off between shifts, adjusting clockwise three hours per day in anticipation of the next shift so that the change isn't quite so drastic. Eliminate alcohol, caffeine, and other drugs that complicate and confuse the body's normal functioning. Practice strict regularity in all aspects of the daily schedule, even on the days off.

Jet lag

With increased air travel, jet lag becomes a problem for many. To reduce jet lag, get enough sleep before you leave; in flight, eat little, and take no alcohol or caffeine; reset your watch to your new time zone; and adapt to your new time by walking, talking, and keeping occupied till bedtime.

How to get good sleep

As a rule, plan to go to bed early (before 10 p.m.). It has been estimated that every hour of sleep before midnight is worth two after midnight. Studies have shown 7-9 hours of sleep per night to be most healthful. Nine or more hours have been associated with decreased health and six or less with the poorest health.

The first prerequisite for a good night's sleep is daily exercise. Remember, activity precedes rest. In our sedentary society imbalances between physical and mental activity are common. Too much brain work and not enough physical work cause the muscles to be in a state of tension. (However, too much exercise too near bedtime can keep you awake.) Tension lessens the depth and soundness of sleep. The quality of sleep depends on the ability to relax. City living, with all its light and sound, is not very conducive to sleep or rest. Noise pollution is doubling about every 10 years. We may not even be aware of all the sounds that are around us, but they can still affect us by producing tension and nervousness.

It is better to wear pajamas or a warm nightgown and use lighter weight covers, than to use heavy blankets. Do not cover the head while sleeping. Leave the windows open several inches to allow fresh air in the room. Beds should not sag or be too soft. Pillows should be flat, except in cases of hiatus hernia or heart failure where the head should be elevated a few inches. Avoid starting new activities late in the day.

Allow yourself time to wind down. Have an evening ritual. Avoid stimulants such as television, drugs, and rich, spicy food at night before going to bed. Big evening meals interfere with good sleep, especially in children. If needed, naps should be taken before lunch, not in the evening. Even a fifteen-minute rest before lunch is worth about forty-five minutes of nightime sleep. Keep well hydrated. Stay alert and active during the waking hours. The quieter and darker the room, the better the sleep. Patients with chronic obstructive pulmonary disease may do better sleeping on their stomach with a pillow under their chest. People with back problems can try sleeping on their side. All these suggestions should improve the quality of sleep.

What about sleeping pills?

Sleeping pills alter the sleep cycle and decrease REM sleep. As the body tries to make up the lost REM sleep, too-frequent dreaming and nightmares occur which disturb the sleep even further. Thus, the regular use of sleeping pills does not promote good sleep and can make insomnia worse. Sleep complaints should be considered as any other health problem. They are only symptoms. The cause should be ascertained and corrected. Is the problem acute or chronic? Keep a weekly 24-hour log. Compare your living habits with ones that promote good sleep, such as those suggested in this article. Not following good "sleep hygiene" habits is responsible for 60 percent of all disorders. Daytime drugs affect us at night too. Anxiety is the chief cause of insomnia, whereas depression tends to cut sleep short in the mornings.

Signs of sleep loss

The most outstanding symptoms of sleep loss are depression and apathy, interspersed with irritability and aggression. The best way to recover from a bad night is to resume the normal schedule. If a nap is needed, it should be short, no more than 30 minutes, and not in the evening.

Those who still have trouble falling asleep can try a little hops or catnip tea before bedtime. Slow, deep breathing or soaking in a neutral bath for ten minutes may help. Blot the skin dry and move slowly and quietly. Don't panic. Worrying and concentrating on sleeping will drive it from you. Just resting in bed will do you good anyway.

Deal with stress generators

But let's face it, when there's a serious concern on our minds, these tactics are like aiming a pea shooter at a charging elephant. The cause of the concern must be squarely dealt with. If it is an interpersonal problem, then make things right as fast as you can. "let not the sun go down on your wrath." Ephesians 4:26. If it is a financial problem or some other circumstance that is threatening, we need to do our part and leave the remainder with God. Remember, to rest means to cease our activity. It also means to cease from our worries and the cares of the day. We are given only one day at a time, and no one knows what the next day will bring. It could be better than we think, especially if we heed the invitation of a loving God:

"Come unto me, all ye that labour and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart; and ye shall find rest unto your souls. For my yoke is easy, and my burden is light." Matthew 11:18-30

Sunlight

"And God said, Let there be lights in the firmament of the heaven to divide the day from the night; and let them be for signs, and for seasons, and for days, and years: and let them be for lights in the firmament of the heaven to give light upon the earth: and it was so. And God made two great lights; the greater light to rule the day, and the lesser light to rule the night: he made the stars also. And God set them in the firmament of the heaven to give light upon the earth, and to rule over the day and over the night, and to divide the light from the darkness: and God saw that it was good. And the evening and the morning were the fourth day."

Genesis 1:1-19

This is the Bible's description of the creation of the sun, moon, and stars. The sun is 1.3 million times bigger than the earth. Sunlight coming to earth represents only about one part in 2 billion of the total amount of energy radiating from the sun, and yet this is sufficient to supply our planet with about 4.69-million horsepower per square mile.

These waves of electromagnetic energy, traveling at 186,000 miles per second, take about 8 minutes to cover the 93 million miles to earth. Sunlight consists of several types of energy, including cosmic, gamma, and x-rays, ultraviolet and infrared light, and visible light of many colors. The rainbow colors of visible light make our earth and the things God created beautiful to look at.

The sun's rays vaporize the water which will eventually fall as rain and snow, filling our rivers and reservoirs and making possible the generation of hydroelectric energy. Solar energy is also stored in wood, coal, oil, and natural gas, providing us with heat and energy when we need it. We also have photovoltaic and passive

solar systems that allow us to harness sunlight directly.

Warming Infrared

The warming infrared rays of the sun, or heat from various sources, is useful in the treatment of neuralgia, neuritis, arthritis, and sinusitis. Heat is usually good in the treatment of any pain. Warmth also helps bring healthful, natural body oils to the surface of the skin, keeping it smooth and protected.

Almost all of the food we eat depends upon sunlight

to grow. In fact, the energy our bodies receive from the food we eat is, in a sense, solar energy that the plant has stored in the form of fats, carbohydrates, and proteins.

Antiseptic Ultraviolet

The ultraviolet rays are antiseptic and are capable of killing bacteria, viruses, fungi, yeasts, molds, and mites in air and water, and on surfaces. Even reflected light from north windows can destroy bacteria in the dust on window sills and floors. Since most window glass filters about 95 per cent of the ultraviolet rays, it would be well if they could be opened and the curtains pulled back for a period of time each day. Ultraviolet light also kills germs on our skin. This makes sunbathing a useful treatment for many skin diseases, such as diaper rash, athlete's foot, psoriasis, acne, boils, or impetigo.

Sunlight also toughens and thickens the skin, making it less susceptible to injury and infection. Regular, controlled, moderate exposure to sunlight, instead of damaging the skin and aging it, actually protects the skin by building up a natural resistance to the harmful effects of ultraviolet light, while giving it a nice velvety texture. Later on we will discuss some precautions, but first, more benefits.

Vitamin D

Ultraviolet light converts cholesterol in the skin to vitamin D. This vitamin is essential for the proper handling of calcium in the body and thus in the prevention of rickets and adult osteomalacia. Vitamin D is also added to some of the food we eat. It might be possible to get too much of the vitamin this way; but not when we get it from sunlight, since the body makes only what we need. Getting out in the sun, therefore, is a good way to lower cholesterol levels in our bodies. If we expose six square inches of our skin to direct sunlight for one hour per day, we will obtain our minimum daily requirement for vitamin D.

Body Regulation

Sunlight helps to regulate almost all our bodily processes. Starting from the top (our minds) and working down, sunlight has been shown to increase our sense of well-being and to improve sleep. Ultraviolet light coming into our eyes stimulates the pineal gland, which helps to regulate our activity cycles. It has bean said, "Dark nights and bright days will help keep the hormones in the body functioning properly." In one experiment hyperactivity in school children was decreased when the classroom's fluorescent lights were changed to full spectrum lighting. Thyroid function may improve. Hormone imbalances tend to level out.

Resting heart rate, blood pressure, and respiration rates are all decreased after a sunbath. This result is especially true if any of them were high to begin with. Blood sugar levels can be stabilized. (NOTE: Diabetics must use extra caution in the sun, as they are at greater risk of permanent injury from sunburn.)

Sunlight stimulates the production of more red blood cells, increasing the oxygen content of the blood, and thus increasing muscular endurance. It also stimulates production of more white blood cells and enhances oxygen utilization, which helps the body maintain its defense against disease. While certain skin cancers are associated with exposure to sunlight, the incidence of some of the more serious internal cancers seems to decrease.

Appetite may be improved, along with our assimilation, elimination, and metabolic processes. Poisonous chemicals and heavy metals are removed from the bloodstream faster, while levels of healthy trace minerals are actually increased in the blood. Muscular strength has been increased, even in those unable to exercise. Sunlight has even been found helpful in the treatment of stomach ulcers.

Precautions

As with most good things, there are some precautions to consider. The main concern is that of burning the skin. Normally, invisible pigment in the inner layer of the skin is converted to melanin, a much darker pigment that tends to reflect the sun's rays. But this process takes time. Blue-eyed blonds and red-haired people are not as adept at this, and these are the very ones who tend to bum easiest. The amount of natural pigment in the skin is the most important factor. For this reason Blacks have only about 20 percent as much skin cancer as Whites. For this same reason they also have more rickets, due to a lessened vitamin D production. The amount of tan acquired from previous exposure is a factor, too. A good tan may screen out up to 90 percent of the burning rays. Also, there are persons who for some reason are supersensitive to even a brief exposure to the sun. Some drugs, deodorants, soaps, cosmetics, and beverage alcohol can sensitize the skin to sunlight, making it more sensitive.

Excessive unsaturated or polyunsaturated, refined fat in the diet and in suntan oils and skin lotions can lead to the formation of free radicals. These may be contributing factors in the formation of some cancer. An abundance of fruits, vegetables, and whole grains in the diet provides substances that help to prevent the formation of free radicals and protect against their harmful effects, and are thus important in order for the body to properly handle exposure to sunlight.

Overexposure to sunlight promotes scaliness, dryness, reddening, roughness, leatheriness of the skin, and wrinkles. These conditions are not due to any normal aging process, because the unexposed areas on the same individuals do not show these signs. In fact, no aging normally occurs in the skin until up to age 50. The capillaries in the skin are fifty times thinner than hair and can be permanently injured from sunburn, suffering some loss of their elasticity, bruising and breaking easier.

Overheating can lead to heat exhaustion or sunstroke. The big concern, though, is skin cancer. This is the most common cancer, and 80 percent occur on exposed areas of the face, head, neck, arms, and hands. Ultraviolet light from sunlight is believed by many to be the chief culprit. The National Cancer Institute estimates 300,000 cases of two types (basal cell and squamous cell) and 9,000 of the more deadly type (malignant melanoma). Malignant melanoma tends to occur on the lesser exposed parts of the body and is, thus, not clearly linked to sun exposure. These three combined lead to between 6,500 and 7,500 deaths every year-about 2 percent of all cancer deaths. Incidents and deaths for the first two are increasing in certain areas due to increased sun exposure. The key to prevention is to avoid sunburn and overexposure.

Wet skin burns more easily than dry. Sweating is good, however, as it cleanses and cools the skin. Although water is a poor reflector (reflecting ~5 percent, the same as grass), ultraviolet light does pass through it, so you can burn in the water. Dry sand reflects about 17 percent, white sand considerably more. Snow reflects up to 85 percent. Combine snow with high altitudes, where the atmosphere is thinner, allowing more sunlight through, and you have the makings of a good sunburn while you are skiing or mountain climbing. Only 1/3 of burning rays come directly from the sun, the other 2/3 come to us reflected from all directions.

Early detection is the next line of defense against skin cancer. If you suspect a precancerous condition, such as a mole or any other lesion that grows, changes color, spreads, or bleeds, get in touch with a physician for evaluation. He or she can best determine the type of lesion and the most effective form of treatment.

Remember, even if you burn only once a year, in fifty years you have tallied 50 burns. This accumulated effect increases the risk of skin cancer. Any excessive exposure can he considered as setting up precancerous conditions in the skin.

Max Benefit, Minimum Risk

How can we best use sunlight to obtain the benefits while minimizing the risks? The first rule is tan, don't burn. Take into consideration the time of year and the hour of the day. As the sun moves more directly overhead, its intensity increases.

Ordinary glass does not allow much of the ultraviolet light to pass through. Smoke, smog, and clothing block a large proportion of these rays. However, since clouds filter only about 20 percent, one needs to beware of sunburn even on a cloudy day, if it is during the season and time of day when the sun is directly overhead. When sunbathing, unaccustomed persons should plan their exposures, keeping them short at first (2 minutes per side) and gradually increasing the duration and frequency of exposure.

Any color change in the skin beyond the slightly pink stage is a sign you have overdone it. The therapeutic effects occur just below the level of turning red. Remember that it takes time for skin color to change. Get out of the sun before you turn pink. If you don't, it may be too late. Also the benefits are enhanced with shorter, more frequent exposures. When you've decided that you have had enough sun, the best sunscreen to wear is clothing. Chemical sunscreens applied to the skin may also be used. They are not necessary when sunbathing, and neither are creams or oils. Clean, dry skin is best for sunbathing. Opaque ointments like zinc oxide are the best for total blockage to susceptible areas like the nose, and they do not wash off in water like other screens that usually need to be reapplied.

Want a Tan?

If you cannot tan—don't try. Cover the body or use sun screens. If you can tan—do it gradually, and never allow yourself to bum. Solariums may be built that allow for privacy and protection from winds, so that you can sunbathe even in winter. Clear plexiglas, acrylite, or other plastics that are ultraviolet transmitting (UVT) labeled, as thin as possible (preferably less than one-eighth inch thick), would be the materials to use if a roof is needed.

Ultraviolet lamps may be used indoors. Fluorescent-type tubes are best. They should emit between 295 and 4,000 nanometers, not below 295, as this is detrimental. Always protect the eyes, genitals, and nipples, and be careful not to fall asleep under the lamp. Follow the instructions carefully. Use a timer or alarm clock for safety.

A helpful motto to remember when sunbathing is "Not too much—as often as possible." Combine productive exercise in the fresh air and sunshine for a really healthful trio.

The Scriptures Say:

The Scriptures declare, "Truly the light is sweet, and a pleasant thing it is for the eyes to behold the sun." Ecclesiastes 11:7

Our Saviour, God's Son, is linked with the sun and all of its benefits. As we see the sun in the sky above, let us also remember that "unto you that fear my name shall the Sun of righteousness arise with healing in his wings." Malachi 4:2

Pure Air

"And God said, Let there be a firmament in the midst of the waters, and let it divide the waters from the waters. And God made the firmament, and divided the waters which were under the firmament from the waters which were above the firmament: and it was so. And God called the firmament Heaven, And the evening and the morning were the second day." Genesis 1:6-8.

Our atmosphere components

The "Heaven" mentioned here as being created by God on the second day refers to our atmospheric heaven. It includes the air we breathe, and upon which life on earth depends. A 12-mile-thick layer wrapped around our planet, the atmosphere consists of about 78% nitrogen, 21% oxygen, and 1% argon, helium, carbon dioxide, and other gases. It also harbors a fair amount of water vapor and an unwarranted amount of pollution. As this mixture is inhaled into the lungs, about a fifth of the oxygen is retained while the rest is exhaled along with carbon dioxide and water vapor.

The human lung

The inside of the lung resembles a sponge. All of these tiny pockets (about 300 million) provide over seventy square yards of surface area for the exchange of gases in and out of the blood stream. An adult breathes about 16 times per minute, taking in about one pint of air per breath. This intake adds up to about 2,000 gallons of air per day. During normal breathing this air travels at about 50 miles per hour, but during a sneeze or cough it can reach speeds of 750 miles per hour. The maximum amount of air a person can inhale and exhale in one breath is called the vital capacity. A good vital capacity is related to a greater life expectancy. Several factors can affect a person's vital capacity: smoking, air pollution, posture, exercise, obesity, and shallow breathing.

Dangers of tobacco smoke pollution

For the person who smokes, the dangers are listed on the cigarette packages themselves. Lung cancer, emphysema, and carbon monoxide poisoning are among them. With every puff of smoke the air passageways narrow, making it more difficult to breathe. The cilia are paralyzed, thus preventing them from doing their job of cleansing the lungs. Mucus-clogged and irritated air passageways are ripe for emphysema and bronchitis. Carbon monoxide reduces the oxygen-carrying capacity of the blood. Nicotine constricts the blood vessels, elevates the blood pressure and heart rate, and irritates the heart itself. In pregnant women these poisons cross the placenta and harm the fetus. Cancer-producing tars blacken the lungs. Marijuana smoke has many of the same health-damaging effects, plus some that are unique. Its active ingredient, THC, stays in the body longer than any other drug. With continued use it builds up in the fatty tissues, especially in the brain and in the gonads.

Cigarette smoke is also one of the main indoor-air pollutants. Those regularly exposed to second-hand smoke over an extended period of time are put at a significant risk for developing the same diseases and sharing some of the same physical impairments as the smoker. Small children, pregnant and lactating women, the elderly, and those with respiratory or heart diseases are the most vulnerable, and may not even be able to tolerate minimal exposure. These persons are also the ones most likely to be affected by other types of indoor pollution.

Sources of indoor pollution

With the awareness of the energy crisis, one of the adaptations in society was to "weatherize" homes. Tighter living quarters decrease the exchange rate between inside and outside air. Weatherizing is good for keeping the heat in, but it also keeps in polluted air.

Natural-gas ovens, hair sprays, disinfectants, cleaning materials, wall paint, floor wax, cigarette smoke, radon, insecticides, urea-formaldehyde foam insulation, particle-board construction, new furniture, and carpets are but a few of the sources of the fumes, gases, and particles that are emitted inside our homes. Solutions to the problem fall into three categories:

Indoor pollution solutions

The best solution is the removal or alteration of the problem at its source. For example: replace unvented kerosene heaters with electric heaters; quit smoking; et cetera.

The second solution is to increase the ventilation, which involves the sacrifice of some energy efficiency. One solution to this problem is to not overheat your home in the first place and to put on more clothing. One should keep several windows around the home open a few inches to ensure that a good supply of fresh air is in circulation and that the bad air can get out. Bacteria, molds, fungi, house mites, and other disease-producing organisms have a hard time multiplying in rooms that are kept well-aired and sunned.

The most comfortable temperature and relative humidity are 76-80° F and 40-50% respectively in summer and 72-76° F and 20-35% respectively in winter. Make sure your ceiling, walls, and floor are adequately insulated to minimize as much unnecessary heat loss as possible. Energy conservation need not be at the expense of one's health. Also to ensure a supply of fresh air while sleeping in bed, open the windows in another room and keep your bedroom door open. Thus the fresh night air can get in without your being in a draft and getting chilled. Of course, if it is warm outside you should keep the windows wide open. Homes that are located in "low spots" or are surrounded by dense vegetation may lack sunlight (driving up the heating requirements) and they do not get as much fresh-air circulation around them. Bedding and clothing should be aired out often. Clothesline drying is advantageous, as it freshens and further cleans the clothes and saves money.

The third move toward cleaner air indoors is the use of air-cleaning machines. There are various kinds—electrostatic, charcoal filtration, and negative ionization. Each may have its place in today's polluted world. Each has its advantages and disadvantages (electrostatic and negative ionization may emit some ozone.) Do your own research before you invest. Is the unit big enough to do the job? Is the expense warranted?

Symptions of indoor air pollution

How do you know if you have an air pollution problem inside your home? The symptoms may include headache; dizziness, cough, irritation of the eyes, nose, and/or throat, runny nose, difficulty in breathing, chest and/or abdominal pain, nausea, difficulty sleeping, diarrhea, and rashes. Only certain individuals may be affected. Since this list of symptoms contains some rather common complaints, a physician should be consulted.

Outdoor air pollution

But what if the outside air is polluted too? Unfortunately, this is a real problem in big cities and some other areas. About 150-200 million tons of pollutants are pumped into the air every year in the U.S. alone. Some types of air pollution come from evaporation, others from attrition (things grinding or wearing down). Most come from combustion. Heating units, power plants, incinerators, and industry are major sources of air pollution, but the number one cause is vehicular exhaust. Jets, airplanes, trains, buses, and automobiles have revolutionized transportation and our entire society. And they have ruined the air in many places in the process. Three out of five people in this country live in areas that do not meet the health standards set up by The Clean Air Act of 1970.

Symptoms caused by outdoor pollution

Effects of air pollution include eye irritation, respiratory symptoms and diseases, headaches, dizziness, shortness of breath, sore throat, chest pain, and nausea. The risks of major illness, all respiratory diseases, and colds go up. Susceptible persons may die during smog alerts. In addition to hurting people and animals, smog can kill plants and trees, and damage stone, metal, and fabrics.

Coping with outdoor air pollution

During a smog alert it is best to stay indoors, where there is about 50% less smog. Use air conditioners and recycle indoor air. Get more rest and sleep. Avoid cigarettes and unnecessary driving.

If you live in the city, the early morning hours usually have the cleanest air. It is also a good idea to take advantage of clear days by getting outdoors. The best way to escape air pollution is to live in the country. To give you an idea as to the potential differences in air quality, mid-Pacific ocean air contains about 15,000 particles per cubic inch of air as compared to 5,000,000 in big cities. In summary: "When the air is bad, try not to breathe it."

Negative ions of oxygen

There is something else that makes fresh air fresh besides oxygen and the absence of pollutants, and that is the type of ionization in the air. Ions are tiny, electrified particles of matter. Fresh air may contain between 2-3 million ions in each breath, which is 5-10 times more than stale air. (Oxygen usually carries a negative charge and carbon dioxide a positive charge.) Aerospace research and experience has suggested that air ionization is in itself a health factor apart from the oxygen content alone.

We do not yet understand how it works, but numerous studies have associated negative ions, specifically negatively ionized oxygen, with several health benefits. These include an increased rate and quality of growth in plants and in animals, dilation of the air passageways and improvement in the cleansing action of the lungs, heart rate, blood pressure, and metabolic rate. Mentally, one can experience a sense of exhilaration, or become more relaxed and mildly tranquilized. Hay fever and asthma symptoms may improve. Tumor growth was slowed in laboratory animals. Rats learned twice as fast. Positively charged air, on the other hand, produced the opposite responses and tends to be associated with headaches, dizziness, nausea, and fatigue.

Where negative ions come from and where they go

Negative ions are lost as they adhere to walls, fabric materials, and air-conditioning ducts; tobacco smoke, smog and crowds of people tend to use them up, too. Radiation from space, air, rocks, and even some soils adds negative ions back into the air, as do sunshine, living green trees, and the breakup of water droplets, as occurs around waterfalls and the ocean surf.

Use your nose (breath correctly)

Now that we've cleared the air, there is one more thing to do, and that is to breathe properly. Breathe in and out through the nose as much as possible. The nasal mucosa moisturizes, filters, and warms the air as it is breathed in. As it is breathed out some heat and moisture is returned to the membranes to affect the next breath.

Oxygen is the most crucial element for our survival. We can survive weeks without food, days without water; but only minutes without oxygen. Yet because of shallow breathing habits we can deny ourselves optimal levels of oxygen for better health. Early signs of insufficient oxygen are impaired judgment and memory, dulling of intellect, and a tendency to impatience and irritability. Slow, deep abdominal breathing is the correct way to breathe. This type of breathing is better understood if it is demonstrated. Any respiratory therapist would be delighted to show you. Basically, it involves using the diaphragm to "suck" air into the lower portion of the lungs and the abdominal muscles to "push" it out. One way to check yourself is to lie down with a book on your stomach. Now breathe in such a way as to make the hook go up and down each time you inhale and exhale.

Factors that assist proper breathing

Good posture while sitting and standing is necessary for proper breathing. There are several exercises that can help your posture. Bend your elbows and try to touch your shoulder blades together in back. Lie on your back and try to flatten your lower back to the floor by tilting your pelvis. Pretend a string is attached to the top of your head, pulling your head slightly up and beck. This eases stress on your lungs and vocal cords. Hold your arms straight out to the sides and make little circles, then raise them straight up and reach for the sky.

Many people are forced to stoop or sit for much of the day. This usually makes for poor posture and causes many back problems. Maintaining good posture, taking stretch breaks often, and getting exercise whenever you can will help. A good aerobic exercise program combined with muscle toning and stretching exercises is necessary for good health besides being an aid to proper breathing and maintaining a strong set of lungs.

Tight clothing around the chest or abdomen makes proper breathing difficult, as does restrictive clothing that does not allow the free movement of the arms above the head.

Deep breathing

Normal deep breathing aids digestion by massaging the abdominal organs. Blood is assisted in its return to the chest by the negative pressure that is developed with each deep breath. This pressure helps to reduce the chances of congestion headaches, the pooling of blood in the legs, and aids in the digestive process. Deep breathing gets more oxygen into the blood with each breath, allowing the heart to slow down a little.

A good habit is to go outside in the fresh air and take 1~20 slow, deep, abdominal breaths after each meal and just before retiring for the night. And as we enjoy this time of relaxation, we can give thanks to our Creator God "that giveth breath unto the people." Remembering that "He giveth to all life, and breath, and all things." So, "let every thing that bath breath praise the LORD. Praise ye the LORD." Isaiah 42:5; Acts 17:25; Psalm 150:6

Raw Food Diet Conversion Chart

You are interested in a raw food diet. Now you have to decide what to eat. To help you with the transition from cooked to raw, here's a raw food conversion chart.

The chart has the following categories:

1. Food
2. Beverages
3. Condiments and Spreads
4. Special Treats
5. Supplements
6. General Guidelines

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1. Food

	Bad	Better	Best
Sugar	All forms: - Dextrose - Corn syrup - Rice syrup - Malt	Raw honey Agave Maple syrup Raw fresh fruits Raisins Dates	Stevia Vanilla Cinnamon
Artificial Sweeteners	All forms: - Aspartame - Splenda - Xylitol		Stevia Vanilla Cinnamon
Salt	Table salt	Unrefined sea salt Unrefined Himalaya salt	Organic salt from plants: Celery Seaweed Phytoplankton
Flour	White flours from: - Wheat - Corn - Rice, etc.	Organic whole flours from: - Spelt* - Kamut - Quinoa - Buckwheat - Millet - Brown rice* - Other non stored grains *stored grain	Sprouted grains Almond flour Coconut flour
Bread	From supermarket	Home made Health store Yeast free Wheat free Sprouted	Dehydrated Fax Crackers Essence bread - Lettuce wraps
Pasta	White pasta	Organic spelt or buckwheat Sprouted pasta	(Raw) spaghetti made from squash
Fat	Butter Shortening Margarine Chemicals Trans fats Animal fats Fermented fats	Cold pressed coconut oil Olive oil Hemp seed oil Flax seed oil	Whole hemp seeds Whole organic flax Seeds Nuts Fresh coconut
Meat	Cold cuts Processed meat: Hot dogs Bacon Salami, etc	Organic raised Nitrites free E-numbers free (EU) MSG free, etc.	Vegan nut pate's Raw "meat" balls made from nuts/seeds
Fish	Farm raised fish	Wild fish Not endangered	Wild Alaskan fish Caught same day Cold smoked wild Alaskan salmon
Eggs	Conventional eggs	Organic farm free eggs	Egg replacers: - Agar agar - Flax seed - Psyllium fiber
Cheese	Cheese From cow Pasteurized Not organic Homogenized	Organic raw goat cheese Organic raw sheep's cheese	Nut cheese Seed cheese
Milk & Yoghurt	Milk, yoghurt From cow Pasteurized Homogenized	Organic milk Raw goat's milk Almond milk from store Rice milk Coconut milk	Raw milk from seeds & grains Raw coconut juice & milk Raw Almond milk Raw milk from nuts

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2. Beverages

	Bad	Better	Best
Water	Water from tap	Plastic bottled water Evian, Poland Spring, Fuji Water	Distilled water Low mineral spring water Bottled in glass
Thee	Black tea		Herbal teas
Coffee	Coffee Decaffeinated coffee	Coffee replacer	Raw "hot" chocolate milk
Soft Drinks	Lemonade Jam Soft drinks Fruit juices	Organic fresh juices Flash pasteurized	Freshly squeezed juice: Fruit Juice - Orange Juice - vegetable Juices Green powder juice Juice fresh from juice bar - super foods- smoothies Coconut water (fresh) Home made lemonade w stevia

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3. Condiments and Spreads

	Bad	Better	Best
Tomato Ketchup	Tomato ketchup From supermarket	Organic, sugar free ketchup Home made ketchup	Raw ketchup
Mayonnaise	From super marked	Organic, no sugar added Home made	Raw home made mayonnaise Raw mayonnaise made from avocado Raw mayonnaise made from nuts/seeds
Pasta Sauces	From package Cans Mac n cheese Ready made	From health food store Organic Home made Pesto sauce Tomato sauce Organic Cheeses	Fresh raw tomato sauce Raw pesto Nut cheese Salsa
Bread Spreads	Cold cuts Processed meat Jam Chocolate spreads Cheese	Organic almond butter Jam/Jelly 100% fruit Raw honey Raw cheese	Avocado - Pesto - Tapenade Salsa - Guacamole Nut pates Nut cheeses Coconut butter

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4. Special Treats

	Bad	Better	Best
Candy	Candy from supermarket Energy bars Diet bars Chips Cookies	Organic from health store: - Candy - Chips - Cookies - Popcorn	Larabars Raw Cookies Fresh fruits - Raw cakes Dried fruits Dehydrated crackers chips
Cookies, Cakes	Cookies from super marked Cakes from super marked	Organic from health store Home made cookies Home made cakes	Raw cookies & cakes Raw cakes & pies Dehydrated cookies

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5. Supplements

	Bad	Better	Best
Supplements Vitamins	Supplements Vitamins From supermarket From drugstore	Supplements from some small companies	Whole foods supplements super foods Green powders

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6. General Guidelines

	Bad	Better	Best
Resources	Grocery store	Health store	Home made foods Green/farmer's market
Grown	Conventional grown	Organic foods Naturally grown No pesticides, herbicides, chemicals Local farmer's/green market	Wild Local and organic Own garden, sprouts
Processed	Junk Pre-packaged Fast food Grilled Microwaved BBQ Fried	Steamed Cooked Stir fried Baked at low temperatures	Raw Juiced, blended, dehydrated
Ingredients	Many ingredients Conservatives Sweeteners Chemicals E-numbers MSG, flavor enhancers, etc.	Few ingredients Ingredients you can pronounce	Home made All fresh ingredients

Quotes

You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients. Julia Child

US cook & cookbook author (1912 - 2004)

Tell me what you eat, and I will tell you what you are.

Anthelm Brillat-Savarin The Physiology of Taste, 1825

French gourmet & lawyer (1755 - 1826)

Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet. Albert Einstein

US (German-born) physicist (1879 - 1955)

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.

Adelle Davis (1904 - 1974)

Beauty isn't something on the outside. It's your insides that count! You gotta eat green stuff to make sure you're pretty on the inside.

Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005

The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease. Thomas A. Edison

US inventor (1847 - 1931)

A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.

Paul Dudley White

When I walk into my kitchen today, I am not alone. Whether we know it or not, none of us is. We bring fathers and mothers and kitchen tables, and every meal we have ever eaten. Food is never just food. It's also a way of getting at something else: who we are, who we have been, and who we want to be.

Molly Wizenberg, A Homemade Life: Stories and Recipes from My Kitchen Table, 2009