We hear a great deal today about health care reform. The pundits and politicians are bantering about like hens in a hen house clucking about this plan and that reform. It is politically and philosophically prudent to be on the side of some type of change in the health care system. No one disagrees that the system is unsustainable in its present configuration. I concur that the situation is dire, the patient is in cardiac arrest and something has to be done. However, I differ from many in believing that the solution is one that is simpler yet more impractical than a government take over. I realize that sounds somewhat contradictory, simpler yet impractical, so let me explain.
We will never cure this country’s ills without a strong dose of personal responsibility. The government, politicians, insurance magnates and even doctors are not only inadequate to change the system, but incapable of effectively bringing about change, because the change has to begin from within. It has to come from the individual, the man in the mirror. The biggest healthcare crisis in this country is not cancer, AIDS, heart disease or funding, it is people not making healthy lifestyle decisions. Until we as individuals start doing the things we know to do to stay healthy, we will be a nation of sick care delivery not health care. Part of the problem is one of education. For example many feel that getting regular mammograms and doing self breast exams are excellent preventive tools for breast cancer. They are not! They are simply tools of early detection. The cancer already exists when the utility of mammograms and self breast exams is realized. These tools prevent nothing other than higher morbidity and mortality, which is a good thing. But we have to move back one level if we are to truly prevent breast cancer. For example, decreasing your body mass index (BMI) a simple measurement that assesses your amount of body fat can reduce the occurrence of breast cancer 40%! Reducing obesity, stopping smoking, increasing your intake of fruits and vegetables, limiting alcohol intake; these are behaviors that all substantially reduce the likelihood that you will develop a breast cancer. Are mammograms and self breast exams important? Of course they are. They have been shown time and time again to increase survival rates in breast cancer victims, but our focus should be not only on early detection but absolute prevention. If the government wants to have an impact on breast cancer, focus more on exercise programs and dietary instruction rather than new and expensive imaging technology. With breast cancer or any illness, it goes back to decisions and actions that an individual takes. That is not to say that someone who is thin and a vegetarian will not get breast cancer. There are multiple factors that go into disease development, many of which we don’t understand. My point is that, in general, the skinny vegetarian has a lower incidence of breast cancer than the fat, couch potato, and when you expand that to whole populations you begin to see how individual decisions can have a massive collective effect.
Another example from my field of women’s health care is cervical cancer. The PAP smear revolutionized the care and treatment of cervical cancer in the 50’s as it allowed for the detection of the disease in it earliest stages when it is 100% curable. As time went by and research progressed it became apparent that a major cause of cervical cancer is infection with the Human Papilloma Virus. PAP smears can pick up changes in the cervical cells long before they develop as a cancer, but the PAP only detects the changes once they are there. There is nothing about the PA tat prevents cervical cancer. One of the only things that does prevent infection with HPV is minimalizing sexual partners. Having multiple sexual contacts dramatically increases your risk of infection with HPV and thus greatly increases your risk of cervical dysplasia and cancer. Again, prevention is different from early detection. If you want to prevent cervical cancer, develop effective programs supporting abstinence or monogamy. How many politicians are willing to handle that hot potato?
These are but two examples illustrating that the answer to our health care crises begins and ends at home. Simply providing health insurance to everyone will only reduce the number of uninsured, a rather obvious conclusion, but it will do nothing to solve the real problem; that of preventing disease. 48 million uninsured sick folks will become 48 million insured sick folks which will further bankrupt and already bankrupt system. Each and every individual has to take responsibility for making healthy choices if we are to resolve this sick care crisis. At the beginning of this piece I stated that the answer was simple, personal responsibility. I also said it was more impractical. I am no pie in the sky optimist that expects Billy Bob to give up his PBR and Twinkies. I understand that Suzie Sweatbelly will stay hermetically sealed to her couch of doom and not exercise. My point is that what we as a society have to decide is how to convince Billy Bob and Sally that they are killing themselves and their kids by living an unhealthy lifestyle. I realize the contradiction in this line of thinking. In individual has every right to live the life they choose. I agree. I as a fellow citizen have no moral authority to tell Billy Bob that he must lose 50 pounds. He chooses his lifestyle, but he also takes responsibility for his actions. Here is where the problem arises. We clamor for personal rights but we cower from accepting personal responsibility. Do we as a society have a moral imperative to take care of the sick and affirmed, yes, but that is paralleled by a moral responsibility of the individual to make decisions that improve their health. I am my brother’s keeper, but in turn it is my brother’s responsibility to not embrace behaviors that jeopardize his health and my good will.
Will we ever be a society of both free will and moral accountability? We must if we are to survive this health crisis.
A Day in the Life of a Mom (with a few of my own embellishments)

6:30 AM Get up to the alarm clock playing Bachman Turner Overdrive’s “Taking Care
of Business”.

6:50 Wake up teenage children; wear thick skin to deflect complaints.

7:00 Eat breakfast, Pop Tart for me, anything they will accept that has less than 500 calories for them.

7:30 Drive car pool, consider home schooling as carpool line is like traffic at O’Hare airport.

9:00 Shower.

9:05 Run out of hot water for shower.

9:30 Get dressed. Discover that dog has chewed only shoes that match outfit.

10:15 Arrive at church to help in distributing poinsettias as fundraiser.

10:16 Ask if anyone wants a dog.

11:30 Get call from youngest offspring; lunch crises! Food at school not fit to feed Guantanamo prisoners. Must bring edible lunch stat.

12:00 Arrive at school with Chick-fil-A value pack for child, pack of crackers for me.

12:30 Free time.

12:31 Busy body friend calls cell phone; just wanted to chat.

1:30 Chat concludes, arrange for second mortgage to pay cell phone bill.

2:20 Get in carpool line for youngest child, wonder if all mothers trained in demolition derby.

3:00 Youngest daughter arrives to car.
“How was your day?”
“Fine.”
“Learn anything?”
“Yes.”
“What?”
“Nothing.”

3:45 Call home to make sure older daughter made it there safely.
“How was your day?”
“Fine.”
“Learn anything?”
“Yes.”
“What?”
“Nothing.”

3:47 Debate merits of private school tuition.

4:00 Get home. Argue with oldest daughter about …everything.

4:30 Start 16 loads of laundry, sand blast kitchen, rake up dog hair from living room(plan to donate to Locks of Love).

5:00 Loving husband arrives with flowers and offer to take out to dinner.

5:01 Day dream over. Husband comes home stressed about credit card bill.

5:30 Begin dinner preparation.

5:32 Give up on Rachel Ray recipe and throw Betty Crocker Boil in a bag dinner in
microwave.

6:00 Family dinner. Discussion of why piercing and tattoos in a 15 year old sends wrong message to college placement advisors.

7:05 Help oldest daughter on calculus homework.

7:10 Remember why you hated calculus.

8:00 Relax with husband.

8:01 Make phone calls for school volleyball team fundraiser.

10:00 Kids to bed (theoretically).

10:15 Fold 16 loads of laundry, wonder how husband can go through 12 pairs of
underwear in one week.

11:00 Go to bed. Dream blissfully of waking up in the morning and doing it all again.

The achievement of the American dream is predicated by a culture of work, work, and more work. Daily we are bombarded with the virtues of busyness. We live in a time where relaxation and rest is equated with slothfulness. We have to stop the madness! I realize it is heretical in this McFrenzied world, but stopping to smell the French fries is okay, and at times preferable to filling every minute of every day with activity. More important, it is not healthy to always be busy.
Numerous studies have elucidated that busyness (defined as a perception of being over-schedued or suffering time pressure) puts you at risk for a diversity of disease states. Diabetes, hypertension, some forms of cancer, gastrointestinal problems, obesity, premature labor, heart attacks, and strokes are lust a few of the medical problems that list emotional and physical fatigue as a risk factor.
You cannot achieve wellness when you are not rested. Balance is the key. The problem in 21st century American culture is that rest is not a priority. Understand that this is a decision. There are no laws that dictate workaholism is a requirement for success. This applies to both those who get paid for their work and the significant part of the population that constitute stay at home spouses. To be healthy in mind, body and spirit, you have to achieve a healthy balance of structured activity and rest.
Dr. Richard Swensen is a leading authority on the benefits of rest. His book, Margin, (NavPress 1992) takes examples from his own medical practice and combines this with studies from the world literature to provide insight into ways of restoring emotional, physical, and time reserves to overloaded lives. He uses the term “margin” to describe something that is held in reserve for contingencies or unanticipated situations. In other words, it’s the physical and emotional cushion we have to soften the landing of inevitable stresses, disease, conflict and turmoil. If we lack margin then any disturbance, big or small, puts us over the edge and creates the conditions for physical and emotional deterioration. He asserts that rest is one of the greatest tools for gaining and sustaining margin in your life.
Swensen recognizes that you need rest in three specific areas of your life; physical, emotional, and spiritual. Each area is unique, yet they are all intertwined in the complex fabric of who you are. At any given time you may need to focus on physical rest, as when you have had a particular strenuous exercise session, whereas another day may necessitate dumping emotional baggage to “rest the brain.” This is a dynamic process that, once you understand the principal, can restore, revive and renew
Ten Commandments of Good Health
Many years ago a desert dweller climbed a mountain and talked to a bush on fire. What resulted was a set of laws that was to revolutionize mankind’s behavior. These were not ten suggestions formulated by a long range planning committee nor were they ten proposals put forth by a strategic consultant, they were commandments from a Holy God. These laws have become almost universally accepted, even by divergent religions, as wise and worthy of adopting.
With all humility and a sincere desire to be unpretentious (I am not even worthy enough to scrape the grasshoppers from Moses’ designer goat skin sandals), I propose the Ten Commandments of good health to serve as a lamppost for your journey down fitness lane. It seems unfair to hurry through these guidelines, so I will opine in the next posting on the second five.


Commandment One
You Shall Exercise:
Live Longer, Reduce Stress, and Grow Your Brain
Exercise is the elusive fountain of youth. If you are heavy, harried or hormonal, moving with purpose is a critical part of the solution. Everyone knows exercise is good for you, but few of us follow through. Exercise begins above the neck with a commitment to self and family. Part of this motivation lies in the hidden benefits of exercise that are not common knowledge such as the prevention of breast and prostate cancer, reduction in the onset and progression of Alzheimer’s disease, and as a cure for clinical depression. Start with a simple walking program and free yourself from the “couch of doom”.

Commandment Two
You Shall Rest:
A Nap a Day May Keep the Doctor Away
We live in a hurry-up culture where “Just Do It” supplants “Let It Be”. Busyness has be¬come a virtue that is without merit. Idle hands are the devil’s playthings only in those who haven’t learned the discipline of relaxation. Certainly there is a place for goal setting and industrious behavior, but there is also a purpose in rest and play. Relaxing on purpose is healthier than just doing something aimlessly. A major area of our lives that is most affected by this culture of chaos is sleep. The average adult requires eight hours of restful sleep a night to function best the next day. The average adult actually gets around six hours of sleep a night. This obvious disconnect leads to chronic fatigue and foggy thinking. 40% of Americans (100 million people) are moderately to severely sleep-deprived!

Commandment Three
You Shall Not Worry:
Make Stress Work For You
Stress is the little yapping dog biting at the heels of our health. It is generally an annoyance, but, if it goes on long enough, can become a festering wound. There are a number of books and counselors that provide a wealth of guidance on effective stress management in a world that oozes anxiety. Studies indicate that up to 75% of visits to doctors are related to anxiety. Stress is simply a perception of an internal or external event and thereby can be influenced by our thoughts. One person’s stress is another person’s opportunity. You will never be without stress, but you can control and minimize the adverse effects.

Commandment Four
You Shall Get Checkups:
Prevention Pays Lifelong Dividends
A healthy mind and body is dependent on action and education, not passivity and ignorance. You must be an advocate for you and your family’s well-being by embracing prevention. Men are especially negligent in this arena, and often decisions regarding family health are delegated (by default) to women in the household. Seventy percent of health decisions involving the family are made by mom, which includes checkups, vaccines, nutrition, and screening tests. Most importantly, the woman, by her actions and decisions, sets the tone for current and future health decisions. A major health care crisis today is not cancer, AIDs, or heart disease, but people not making healthy, proactive lifestyle decisions. We have to transform a system based on sick care to one that truly embraces well care, and that can only be achieved by practicing individual, responsible prevention.

Commandment Five
You Shall Not Be Gluttonous:
Eat Your Way to Good Health

We are often called a society of consumption. The talking heads are referring to consumerism; however, the real consumption issue is what we eat. Our diet has more of an impact on our health and longevity than almost any other activity. Content and quantity are the evil twins of gluttony. There are four simple guidelines that, if followed consistently, will provide a foundation of healthy nutrition that will build a legacy of wellness. Simply stated, eat balanced, low fat, low sugar, and high fiber meals. It is possible to alter the health inheritance of our kids and grandkids by changing how we think about food. You can spring the family from the prison of poor nutrition and not be held captive by your genetics through a simple and doable eating plan. We truly are what we eat.


Next time…what else but six through ten!
The first time I heard the word I almost tripped over the narcoleptic dog passed out in my hallway (a story for another day). My running partner and accountability Nazi just arrived having inhaled two Grande Expresso Lattee Mocha whatevers, and he was ready to run.
“Today we are going to do a fartlek!” he babbled shaking uncontrollably from a caffeine blood level that would kill a moose. I paused, trying to comprehend through a haze of diet coke and Bagel Bites what in the heck he was talking about. Suppressing even my most vile middle school tendencies, I repeated what I had thought I had heard him say.
“A fart who?”
“ No, it’s not a who, it is a what. A fartlek. Speed play. Come on, any runner knows what a fartlek is.” I had to admit that if knowledge of distorted bathroom words was the singular qualification to be labeled a runner, I had failed miserably. There is no doubt that runners have a unique jargon, much like any obsession such as miniature car collecting and online war games, but obviously my education was seriously lacking. I had mastered VO2 max, lactate threshold, glycogen depletion, and carbo loading, but fartlek…no. Even writing it makes me giggle. Admit it. Try and say it three times in a row without laughing out loud. Any experienced runner can tell you there are times when, well, let’s say things emote unintended, yet I couldn’t imagine that they could build a whole workout around this unfortunate event.
Indeed fartlek is a legitimate term in the running lingo and it does mean speed play. It is Swedish (there’s the problem) and has been a mainstay of training for distance runners for years. Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891-1983) and has been adopted by many track aficionados since. It was designed for the downtrodden Swedish cross-country teams, which had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training I can only imagine that first day of practice for the hapless Swedes.
“Okee doakee Sven, today were going to fartlek past those fiendish Finns with explosive intensity!”
The idea is to use short bursts of speed to improve fitness and endurance. It also incorporates hills and rough terrain as it was originally designed for cross-country athletes. There is even a Fartlek Hill in Quantico, Virginia used by the Marine Corp to whip its officers into shape.
“Sound Off, One, Two Three, Four. I don’t know but I can see. Fartlek Hill makes a man out of me. Sound Off”
I do gravitate to the idea of speed play. We don’t often think of exercise and workouts as play, but I am convinced that the more we see this kind of activity as enjoyable and playful, the greater the benefits. There are not many studies about attitude and exercise, but I can tell you from my own experience that when I am running and just letting it flow, problems seem to melt away. I find that I look forward to my next run as I know I will feel better, look better, act better and avoid seeing Paris Hilton on TV for another day. If it is fun, your consistency and benefits skyrocket. Now it may be that you are just too tired to do anything else, but whatever works!
Speed play tricks the body into better fitness. It literally stresses the muscles and as they adapt, they strengthen. Our lives also sometimes need to be stressed for us to adapt and grow. It is hard to accept this in a culture where failure is equated with leprosy. I know personally that I learn the most from my failures. I don’t like this somewhat backward appearing logic. I would much rather learn voraciously from success after success, but the reality of my life is that successes often only follow failure. Rarely do they precede them. I don’t mean to imply that failure is to be embraced like a warm puppy on a frigid day. Fight it, avoid it, hate it, but understand that when it comes, and it will, learn from it.
After a strenuous fartlek session, my legs feel like rubber linguine, but I know all those little magic mitochondria are constructing new and stronger muscle cells like a Mexican building crew on a deadline. I will come back stronger from the stress.
We really don’t play enough. Years ago Robert Fulgham wrote a wonderful little tome in which he claimed that everything he needed to know in life he learned in kindergarten. I think he was right. One of those things was to play more. We are programmed to stop playing early in our upbringing, often at the bequest of a harried parent who just wants us to sit still and finish our summer reading book assignment. Some adults however never lose their lust for play. They are called adult attention deficit disorder patients! Seriously, if we all just played more and worried less we would live longer to have more time to devote to the important things in life like is the American Idol voting rigged and is Lindsay Lohan going to her fifth or sixth rehab? Play doesn’t have to be a pick up game of kick the can in the backyard, it is anything that actively engages the mind and the body and is intrinsically fun. Those of us who have kids understand the importance of play. We see it everyday.
Speaking of kids, if you ever want to completely embarrass your 10 year old daughter, proudly announce to her and her group of friends that you are going out for a short fartlek. Believe me, they will talk about that one for years.
I love my ManCave. If a man’s house is his castle, his ManCave is his 5 star Hilton resort. The truth is most ManCaves are dumps, but appearance is only superficial. The attraction of the ManCave goes beyond structure, it lies in function. You see, a ManCave is anywhere or any place a guy can be himself. It is a safe place where he can do the things he loves and not have to apologize, justify, or explain his actions. Before you start having “Silence of the Lambs” thoughts, let me explain.
When we bought our current house it came with a carport (Oh excuse me, a porte- cochere), a greenhouse, a pool, and a freestanding structure about the size of a small bedroom. The prior owner had used this separate building as a woodshop (his ManCave no doubt) so it was decorated in early Cro-Magnon décor. Once all the equipment was removed its true rustic nature was revealed. Let me reiterate that a ManCave is not dependent on appearance, comfort, “Trading Spaces” worthiness, or the number of roach motels per square foot. A ManCave is a state of mind. So with much pleading and gnashing of teeth I convinced my bride to let me take over this space and make it my own. I suspect that she relented only because it was separate from the house and was shielded from all smells, sounds, or embarrassments that might emanate forth.
My ManCave became my sanctuary, my holy grail of contentment, and unquestionably my responsibility. She allotted me a generous budget of $24.99 for decorating, and darn if I didn’t easily come in below budget. You enter the ManCave on elevated iron meshwork that looks dangerously like the grates that cover those exploding steam vents on the streets of New York. You are immediately struck by the unique ambiance of the building because the door tends to stick in warm weather, and the first few minutes of the tour involve a hernia generating tug of war with the demon entrance. Once inside the attraction of the ManCave is apparent as the windowless humidity of mid July slaps you full force. Luckily I had the good fortune of finding a used window unit that fit nicely into a weak area in the wall. The parallel lines of 72 inch fluorescent lights flicker into action and the room is bathed in a sickly sallow luminescence. Prehistoric size roaches scatter with haste as to not disturb my approach. Only now, in the glare of the soothing artificial lights do you see the guts of the ManCave. In the center of the room is monolithic structure that could easily be mistaken for an ancient alter to an unknown god. In reality it is my UltraBody Stack 2000 circuit weight machine. Four stations of muscle straining, gut busting, hernia aggravating love. I have actually had this machine longer than I have been married. That is not to insinuate that this machine is anywhere comparable to my wife, believe me, she is much tougher. The weights have helped me through the tough times, only asking for the occasional lube job. There are no tears in its foam pads, but its pulleys are beginning to grind a bit, much like myself.
Surrounding the weight stack is a trinity of exercise equipment: stationary bike, treadmill, and punching bag. I must admit that I don’t utilize the punching bag often, but it is great for stress relief when my daughter says she wants to date a guy with more piercings than a Aborigine warrior. My treadmill and I have bond that is totally unnatural. It is a bit creepy when my treadmill has more miles on it than my car, but it runs on electricity, not $4 a gallon gas. This is actually my third stationary running trainer (as she prefers to be called). With Summer days that rival the Sahara and a schedule as unpredictable as earthquakes in California, I have learned that a quick jaunt on the treadmill allows me to train when otherwise I would be hooked up to an IV in an ICU recovering from heat stroke. I know the running snobs (and you know who you are) cringe in their CoolMax ultra ventilating shorts when anyone mentions treadmill training, but for me it works. I have conquered the boredom factor by positioning an old TV and DVD player in front of the treadmill to pass the time on longer runs. Not long ago my wife went with me to the local video rental store to check out some DVDs and she was horrified as she exclaimed, “Ron, those clerks all knew you by name!”.
“Yea, I guess I am in here quite a bit.” I calmly replied.
“Have you ever told them why you rent so many movies?” she asked. I could see where this was heading.
“No”. I took the bait.
“Oh my gosh, they probably think you are some pervert weirdo who has no job and just sits around all day and watches movies! I am never coming here with you again!”
“Don’t worry darling.” I reassured her. “I told them they were all for my wife who is on house arrest for exhibitionism.” I spent that night enjoying the solitude of my ManCave.
We all need that place where we can unwind, scratch various body parts, and watch reruns of Walker, Texas Ranger without offending anyone. Be it a ManCave, a car, or even a backyard, it is essential for each of us to seek and find a sanctuary where you can recharge. This is not some selfish wish or desire for it makes you a better you. Time to reflect and relax is at a premium in this society and it is one commodity that is constantly on backorder. Find your ManCave. Cherish it. Protect it. Let it make you a better man, husband, father and friend.
Since Ponce de Leon traipsed through the swamps of Florida searching for the Fountain of Youth, people have been seeking for the magic elixir of longevity. Today, while not seeking the waters of a mythological spring, we scour the aisles of the health food stores snatching up the latest antioxidants in hopes of outliving our mortgages.
Aging is a cellular event. If we want to know how to live longer, we have to know what keeps our cells happy.

Over the past ten years, watershed discoveries of what keeps our cells happy have captivated the medical community. Scouring the literature reveals seven practices that have been unequivocally linked to healthy cells and long lives. The most important and exciting part in these findings is that anyone can benefit regardless of genetics, finances, current health, or age. In other words, being healthy and living longer is foremost a choice. But here's the hard part. It requires discipline and effort.

1. Eat five servings of fruits and vegetables a day.
In a study published in the Archives of Internal Medicine in 2005, consuming five fruits or vegetables per day reduced the overall mortality of the study population by 24%. Eating this number of fruits and vegetables every day is easy to accomplish as most need little preparation and can even be used as great snacks. Today's marketplace supplies fruits and vegetables year-round, and they are some of the most affordable foodstuffs in the grocery store.

2. Do in aerobic exercise for 30 to 45 minutes a day
The most exciting research on this topic relates to exercise and its relationship to neuroplasticity or the ability of the brain to regenerate damaged brain cells. This may establish exercise as both a prevention and treatment for Alzheimer's disease and other neurodegenerative diseases. Exercise is indeed the fountain of youth and can benefit any age including kids and seniors.

3. Don't smoke!
It is amazing that this even has to be on the list, but 25% of adults still smoke and smoking among teens has increased over the past few years. A recent study from Michigan State University showed that you can reduce your likelihood of premature death by 76% by stopping smoking. One of the biggest health challenges of today is to reduce or prevent teenage tobacco abuse.

4. Maintain a body mass index of 18.5 to 24.9.
The BMI is a measure of your lean body mass (muscle) and percent body fat. Tables for calculating your BMI abound, so it is a number you should be familiar with. As your BMI increases so does the incidence of chronic disease. Another measurement that closely correlates to chronic health risks (especially heart disease) is your waist circumference. This is measuring your waist at its greatest diameter (not where you wear your belt… guys!) and studies indicate that you don't live as long if your waist measurements are greater than 40 inches in men and 35 inches in women.
5. Moderate alcohol consumption.
I know I am going to take some flak for this one, but many studies show that moderate alcohol intake (defined as one glass of wine a day) is associated with greater longevity. This is not either a justification of current consumption or a reason to begin drinking if you are a teetotaler, but the science is convincing that a little nip (and I do mean a little) can provide some antioxidant benefit to the cells. This is a great example of more is not better. It should be noted that overall the health risks of alcohol consumption are greater than the benefits in many cases.

6. Develop two or three good friendships.
In the past several years there have been some fascinating studies that have looked at the positive health benefits of social networking. There has not been a good physical explanation as to why people who have two or three close ties live longer than those who don't, however, I suspect it is more related to the emotional benefits they provide. We all know that our thoughts, feelings, and emotions directly relate to our physical well-being. People who feel good about their relationships tend to have more emotional stability. This can translate into such physical benefits as an improved immune system and a decrease in psychological problems.

7. Join a church.
I am not proselytizing or recommending joining a particular faith or denomination, however a study from 2000 showed convincingly that those who were regular church attendees were 36% less likely to suffer a major illness during the time period of the study. The positive effect of religious affiliation was independent of whether the person attended a church, synagogue, or mosque. It was those who expressed a true belief and practiced the tenants of their religion who had fewer illnesses. It was clear that joining a church for health benefits alone was not effective.

The Fountain of Youth is flowing from the pages of the scientific journals, and we can drink in the knowledge so as to live longer, happier, and healthier lives.
“I’m not kidding; it’s Miracle-Gro for the brain!” The statement reminded me of some ridiculous infomercial infecting late night TV. In this case however, it was generated from the mouth of a world class neurobiologist, so I took notice. He was speaking of a substance called Brain Derived Neurotrophic Factor (BDNF). What immediately intrigued me was he claimed that BDNF was the link between exercise and improved brain function. For years I had read articles in both the medical and running journals touting the psychological benefits of fitness, yet here was proof that fit folks were happier folks. Dr.John Ratey, a clinical professor of psychiatry at Harvard, outlined in his amazing book “Spark: The Revolutionary New Science of Exercise and the Brain” how exercise increased the production of BDNF which in turn stimulated nerve cells to grow and connect in the Hippocampus, a tiny area in the brain responsible for a number of high level functions. This growth of new cells actually translated into better memory and quicker learning. He went on to claim that certain other chemicals were released by exercising muscles that improved functioning in the Amygdala, the emotional center of the brain. The implications of this and other research are monumental.
Twenty-five years ago when I was in medical school we were taught that we were born with a set number of neurons (brain cells) and there were no more to be made…period. I remember joking in college about taking another late night excursion to the disco (yes, I am that old!) to “kill some brain cells” with Singapore Slings and Jack and Coke. We didn’t fret about the wholesale slaughter of brain cells as we all knew from biology class that we only used 20% of our brain anyway. In our way of thinking, that gave us a pretty good cushion! It was the unlucky folks born with fewer brain cells, and we all knew a few of those, who had the most to fear. We were wrong on all accounts. Now research is proving that new brain cells can be created, and formed in areas that have a major effect on cognition and emotions. Don’t take this as permission to guiltlessly get plastered; I don’t need to tell you of the disastrous effects of that, but it does open the door for medical miracles. The study of such alphabet soup as BDNF, IGF-1, and VGEF and other neuropeptides has given hope to developing successful treatments for senile dementia, Alzheimer’s and Parkinsonism. Medicine is not there yet, but we can conclude that getting fit by exercising regularly can reduce the incidence of these diseases as well as certain cancers and diabetes.
The great news is that you don’t have to train for a marathon to reap the benefits of fitness. The studies indicate that a brisk walk for 45 minutes three to four times a week can elicit these life enhancing outcomes.
One of the most exciting applications of this knowledge is illustrated by the Naperville school district. A middle class suburb south of Chicago, Naperville has been the focus of a real-life experiment documenting the benefits of fitness in kids. It is no surprise that kids who are active are more physically fit than their sedentary counterparts, but what has been found in Naperville is that these fit kids are also smarter! Over the past seventeen years the school district, consisting of 11 elementary schools, five junior high schools and two high schools, has made physical education an integral part of the school day (unlike the national average where only 6% of high schools have a daily PE program). Their gym class is not your typical dodge ball, basketball, softball curriculum (the average student in the typical hour long PE class spends 16 minutes actively moving). It is a program that promotes and measures fitness, not competition, and grades based on effort, not ability. They regularly run or ride bikes using donated treadmills and stationary bikes measuring effort by heart rate monitors. And they do it at a lower cost per student than comparable school systems! The results have been amazing. In 2002, 97% of entering freshmen were at a healthy body mass index (BMI) as compared to the national average of 65% and most striking was the impact that fitness had in the classroom. In that same year 96% of the eighth graders took the Trends in International Math and Science Test, an instrument designed to compare student’s knowledge level in different countries around the world. On the science part of the test the Naperville students scored the highest…in the world! Through a strict and comprehensive analysis it was shown that regular physical activity and fitness level correlated with the academic success of the Naperville students!
The message is clear. For adults and kids alike, regular aerobic exercise is not only good for the body, but it is great for the mind.
LINK TO "SPARK"



It was a family affair! On April 26th I had one of my dreams realized. Susan, my wife , and my oldest daughter Katie joined me for the Country Music Marathon and half-marathon in Nashville. Susan and Katie ran the half and I waddled through the full. I started off running with Katie (she is 15) thinking she may have a bit of trouble as her training was, well, a bit lax. At the first mile marker she told me to go on and let her do it at her pace and her way. She is a very independent young thing, so I didn't argue. I never saw her the rest of the race (some parts of the course were out and back, but we never passed each other)I was feeling pretty good at the 11 mile marker where the half splits from the full, so I decided to give it a go and made it through to complete my 12th marathon. I was most proud of Katie however as she had a great race finishing the half in 2:40. A remarkable time given her training regimen. The power of youth shines through! Susan also did grand finishing in right over 2 hours along with two of her running buddies.
The Country Music Marathon is a very well run race with all the amenities of a world class affair. The crowds were great and the volunteers were numerous and helpful. I can't think of anything they could have done better! The expo was one of the best I have been to and the race organizers had everything running like a well oiled machine. One of the highlights of this race is the post race concert. It is free to all the runners and this year featured Lady Antebellum, a group boasting two of Augusta's own, David Haywood and Charles Kelley (who just won the country music association new group of the year!)It was a fabulous weekend made all the more special by sharing it with family.
Run long and be fit!
Recently, I watched in awe as Robert Cheruiyot of Kenya won his fourth Boston Marathon. This 26.2 mile race is not only the longest continually run marathon in the world (112 years and counting) but the penultimate goal of every distance runner. As the Masters is to golf, so Boston is to marathoning. One of the great joys of the marathon is that it is not just the perview of the elite runners, but embraces and encourages us mere mortals to go the distance. Unlike the hallowed fairways of the Augusta National, where the 20 handicap golfer can only wax philosophically about what it would be like to hit a 5 iron to the green, in Boston, 30,000 common folk can cross the start line and run the same streets as the world class athletes. It is a celebration for any runner who sets and achieves a goal.
The marathon is certainly a metaphor for many things. Take for example our physical fitness. One of the most important lessons you can teach your family is that being active and physically fit is a lifelong journey and not simply a sprint to flame out in our youth. The epidemic of childhood obesity overtaking our country is largely one of inactivity. The average teen will spend 6 hours in a sedentary activity daily (TV, computer,etc) after school hours! Dr.Ken Cooper, the father of the aerobics movement, said, “The only cure for childhood obesity is physical activity.” We, as parents, have to teach our kids by word and deed that exercise is essential to good health both now and throughout their lives. No one starts training for a marathon by running 26 miles at the first session. You take baby steps, running 2 miles, then 3, then 4, eventually building on a foundation that propels you to distances that you couldn’t even imagine running months before. In the same way we need to teach out kids that you don’t need to be the best or fastest or strongest right out of the starting line. Initially, winning is simply beginning! Failure is simply failing to take action. And there is no better teacher than the parent, and no better tool than teaching by example. When I began training for my first marathon 10 years ago, I had never run more than 5 miles at any one time. My kids were 3 and 4 years old so part of my training was building a slow steady mileage increase over a period of several months while pushing one of the little monkeys in a jogging stroller. Granted they were not running themselves, but they were seeing daddy do it, and I would like to think this instilled in their subconscious an understanding that this was normal, healthy behavior (although today my daughters insist that I am very abnormal…for many reasons).
Running a marathon involves both the brains and the brawn. You have to be in good physical condition and have put in the hours of training, but you also have to had trained your brain to conquer the mental battle that inevitably plays out somewhere along the route. Every marathon I have run has had some point where my legs said no and if my brain had agreed, I would never had finished. To complete a marathon you have to do the physical training, create the will to want to achieve the goal, and have the discipline and determination to see it through. When it comes to the family’s wellness you also have to combine the body, mind and spirit to achieve wholeness. True health is a balance of mind, body, and spirit, not just the absence of disease. In a marathon, when my legs falter, I can pick up the slack by being mentally determined to meet my goal. When my determination wanes, my will and spirit can get me back on track. Likewise, when we face physical ailments, our mental clarity can find solutions and perseverance and when we are emotionally spent, our physical well being allows us to push through the sadness and come out on the other side.
Finally, there is only one way to finish a marathon, and that is to put one foot in front of the other until you cross the finish line. I am the first to admit that the Kenyans generally do that much faster and with much greater style than I ever dreamed of, yet the fact remains that both they and I finished by taking one step at a time. The health of you and your family is a daily call to take that one step at a time. Just as there are potholes on Boylston street in Boston, so there will be potholes along the way of your health. We can dodge some, we may land in others, but the only outcome that matters is whether we get up and continue planting those feet. We all remember the tortoise and the hare. In life, and in health, slow and steady often does win the race. The idea of live fast, die young, and leave a good looking corpse appeals only to folks who have a Paris Hilton mentality. Health for life is a marathon, and it often is the slowest of the bunch that has the most fun.
Where and when did our addiction to sugar begin? Are we born with an innate desire to gorge on Krispy Kreme doughnuts and Pixie Sticks? I am beginning to think the drive to consume sweets is greater than the innate proclivity to cheat on taxes or make fun of Paris Hilton. Actually, sugar is a wonderful energy source; however, like most pleasures, we tend to grossly over indulge. Every great virtue taken to an extreme becomes a vice. We are designed to utilize a variety of foods to fuel our bodies and, in our country where food choices are more abundant than greedy politicians, what we eat is largely our choice.
As I mentioned in a previous column, last year I had the eye-opening experience of chaperoning a group of eighth graders on a bus trip to Washington, D.C. At one of the rest stops (and they were anything but) we unloaded at a “buy everything imaginable” mini-mart. This was a mere two hours after a healthy, bountiful breakfast, and the only real reason we stopped was at the request of the coffee-aholic, micro-bladdered bus driver. We told the kids they could get a single snack, and I stood by the bus door casually observing as the kids returned. I was dumbfounded by the hoards of Doritos (trans-fat heaven), trunks of Twinkies (most likely years old as they won’t decompose under any circumstance), cadres of candy bars, and storage bins of sodas that they carried onto the bus. It would have been cheaper to have bought a ten pound bag of sugar and thirty straws!
So why is so much sugar bad for us? Let me introduce a concept to help illustrate the potential damage.
The Glycemic Index is a measurement of the effect a food has on your blood sugar level. Some high sugar foods such as maple syrup, honey, and candy, as well as foods which are "starchy" such as carrots, potatoes, and cereals are rated high on the Glycemic Index. Other foods, especially foods high in fiber such as whole-grain rye bread and bran cereal, are rated low on the Glycemic Index because they do not produce such a rapid rise in blood sugar and insulin. In simple terms, when you eat high glycemic foods you will experience a substantial rise in your blood sugar level. This, in turn, raises your blood insulin level. Insulin is responsible for transporting glucose into muscle and storage cells for metabolism. Ask the average Joe or Josie what insulin does and most will reply, “It has something to do with blood sugar…right?” That’s kind of like saying, “Da Vinci…he painted pictures…right?” It is a bit more complicated than that.
Some researchers postulate that spikes in your insulin level can contribute to fat deposition. The higher and more prolonged the insulin reaction, the more likely your body is to convert sugar to fat. There are some holes in this theory; however, there is enough evidence to warrant limiting your intake of high glycemic carbohydrates. In addition, a rapid rise in insulin levels can drive the blood sugar too low, which results in hypoglycemic symptoms such as shakiness, foggy thinking, fatigue, and anxiety. A review of the current scientific literature revealed 15 out of 16 published studies found that the consumption of low-Glycemic Index foods delayed the return of hunger, decreased subsequent food intake, and increased satiety (feeling full) when compared to high-Glycemic Index foods. In addition, the results of several small short-term trials (1-4 months) suggest that low-glycemic load diets result in significantly more weight or fat loss than high-glycemic load diets. Simply stated, look for low glycemic carbohydrates and make them the staples of your daily intake. Can you safely eat high glycemic carbohydrates? Of course! Just do it in moderation.
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When it comes to sugar, the old adage “everything in moderation, nothing to excess” applies.

A Woman's Guide to Hormone Health (Bethany House, 2008) is now available!

This guide through the often turbulent storms of menopause and the years leading up to it gives women answers they can trust and apply to their lives. Dr. Eaker combines the best medical information available with biblical wisdom to help women handle the natural changes occurring in their lives. His 20 years of medical practice allow him to speak with authority as well as compassion as he offers options and solutions, encouraging women to actively participate in their health care. Topics of concern such as exercise, diet, nutrition, and osteoporosis are addressed as part of a healthy lifestyle. The book includes discussion of PMS and perimenopause, as well as menopause, making it a must-have for women from 30 to 60.

Order "A WOMAN'S GUIDE TO HORMONE HEALTH" here

Reviews
"...women who wish to incorporate Christian elements into their treatment of menopausal symptoms will find it useful. Recommended for collections where there is demand for Christian health material." --Barbara M. Bibel, Library Journal
"In this book Eaker is compassionate toward women in mid-life as he seeks to offer suggestions to relieve many of symptoms of menopause. Besides the obvious, the author touches on topics such as diet, nutrition, exercise, and osteoporosis as well as perimenopause. Unique to this book is Eaker's take on alternative or complementary approaches to traditional replacement therapy and his incorporation of the Bible into the strategies he gives to help women actually celebrate this time in their lives. All in all, this was an excellent book and I highly recommend it for women between the ages of 30 and up - and their loved ones." --Patti Chadwick, BookBargainsandPreviews.com

One sunny day in the Garden, God was talking to Adam about pregnancy. (It was better than him hearing about it on the street!) “You see Adam, from the time you find out you’re pregnant to the time the baby appears will be about nine months.”

“Gee God, don’t you think that’s a bit long. I mean you made everything else in six days.”

God replied, “You need to have that time to acclimate to the idea that there will be a new person in your life.”

Confused, as he was the only person…anywhere… so far, Adam just wrote this off as one of those “I am God and I know best” things.

God continued, “During the nine months the belly will expand to about five times its normal size, the ankles will disappear, and the butt will get its own zip code.” At this Adam just had to speak up.

“Now God, I know you are the ultimate power and wisdom of the universe, but about this belly thing. I have spent a fortune on Ab-blasters and spent hours doing crunches. I really don’t want to blow my six-pack on a silly thing like pregnancy.”

“Adam, my silly, little man; you are not going to have to go through all that. Childbirth and pregnancy will be my blessing for women. Eve will throw up daily for three months, waddle to and fro, and attempt to push a bowling ball-like head…well, never mind about that.”

Relieved, Adam said, “Well why didn’t you make that clear in the first place? I can handle all that if Eve has to put up with it. What do I have to do?

God thought for a moment and replied, “Actually, you will do what you do best…simply be quiet. No, on second thought, you will be emotional support for Eve, waiting on her every need, comforting her in times of stress, lovingly painting her toe nails when she can no longer bend that low, running to the Handy Mart at two in the morning for chocolate covered Sushi, telling her that a size 18 is not really that big, and forgiving her when she hurls a crock pot at your head for no apparent reason.”

Adam, always the pensive one, took all this in and said, “So God, I know you are fond of writing things in stone, but are these duties negotiable?

God replied, “No because I have made Eve the strongest. You see Eve has strengths that amaze even me. She can handle trouble and carry heavy burdens. She smiles when feeling like screaming. She sings when she feels like crying, crys when she is happy and laughs when she is afraid. She heals herself when she is sick, can feed a family of four on a pound of any kind of meat, and can get a nine year old to take a bath! You can’t imagine what she can endure and overcome.”

“Like pregnancy!,”Adam replied.

“Like pregnancy,” God confirmed.