Here's a photo of my oldest daughter Katie running across the Las Vegas Marathon finish line. She met me at mile 24 and dragged me home!
I am a full-fledged, card-carrying germaphobe. No, that is not some new right wing political group, it is a person that fears being attacked and conquered by ever present microscopic beasties. Now you may find this odd coming from a physician. I have spent the last twenty years of my life in the constant company of bacillus, pneumococcus, spirochetes, and other associated bacteria, so you would assume that I would be somewhat immune to their presence. Physiologically speaking, I probably am. My antibodies (those PacMan-like cells in the body that eat up germs) are probably muscle- bound bullies, kicking sand in the face of any weakling cocci. But psychologically, I am like a groveling, fearful puppy facing the wrath of his master after chewing up his favorite channel changer. I picture someone with a cold as a modern day typhoid Mary, spreading their cold germs faster than the herpes virus at a Britney Spears concert. I realize that this is an irrational fear, but too much information has once again fueled my neurosis. Everyone has seen that disgusting video of the man sneezing in slow motion. This was the same film in high school health class that taught us that oral hygiene is next to godliness and burning when you winkle is not a good thing. This particular stop action sneeze gave the impression you were watching this poor guy's head explode. He looked like his head was a lawn sprinkler shooting water out with enough force to knock you over, only this was infectious laded mucous droplets.
Not long ago I watched a TV special on germs in the environment. It was titled something like: The Happy Travelers Guide to Influenza, and it scared me to death. I think I could go through the rest of my life and never know that a doorknob contains 200,000 bacteria per square inch! Do you know how hard it is to turn a slippery knob wearing gloves!
Are you getting the picture yet?
The next scene showed the host walking into a randomly selected three-star hotel room after it had been freshly "cleaned" by their supurb cleaning crew. He proceeded to dim the lights in the room and brought out a special black light apparatus designed to highlight any dirt, stains, mold, mildew and various other yuckies. He showered the room with the special light and it lit up like Christmas in Times Square! There was stuff on top of stuff- and this was a freshly cleaned room! I have decided to sleep in the parking lot of the next hotel I visit. It appears that it will be cleaner!
In an attempt to indoctrinate my unsuspecting children in to my obsessional nightmare, (how's that for a compassionate parent) I convinced my youngest daughter to do her science fair project on bacteria found on common household items. I realize that this alone may be grounds for police intervention, but I was under the delusion that it would be educational. She tested several common household items, a fork, light switch, TV channel changer, toilet handle, etc. To my great chagrin the item that hosted the greatest germ menagerie was the TV remote. There were more bugs on that thing than in the Watergate hotel. The only lesson that my daughter gleaned from this project was that dad can no longer enjoy his genetically-ordained male right to channel surf. Just thinking of the hoards of bacteria being crushed at every button push was too much to endure.
In reality, I guess it is okay for a doc to be somewhat concerned about germs, especially the bad ones. My wife has made me vow not to catch every disease I am exposed to as I did when I initially studied them in medical school. (This is an interesting phenomenon in medical students in that many experience symptoms of diseases that they are learning about at the time. I was the only guy in my class to suffer morning sickness during my obstetrics rotation). I have developed some pretty basic guidelines for helping patients avoid catching and spreading colds.
First, wash your hands - all the time. Just spend some time in any public restroom and you will be shocked at how many leave without doing this.
Second, boost your immune system. Take appropriate anti-oxidants (Vitamin C, E, B-complex) and eat a healthy diet.
Third, don't obsess! Most bacteria and germs are actually good for you. God designed a miraculous system whereby we can live together with out microscopic friends in perfect harmony (like ebony and ivory).
Fourth, never, ever go to a Britney Spears concert!
The worn out paradigm of aging as simply a time when our knees buckle and our belts won’t is rapidly and mercifully dieing. Some scientists estimate that of all the human beings that have ever lived to be sixty-five or older, half are currently alive today! The seventy-five and older age group is the fastest growing segment of our population. These are folks who are not satisfied with the status quo. They are not happy to go gently into that good night. We (and I must include my rapidly aging self) want to grow old with gusto. We want to come to the end of life with nothing left, knowing we expended every waking moment in a purposeful embrace of the miracles around us. We want to age without becoming aged!
In 1984 the MacArthur Foundation sponsored a study that assembled a group of scholars from several major disciplines to conduct long term research designed to discover what constitutes “successful aging”. They studied those folks who remained vigorous well into their seventh and eighth decades, and then experienced a “compression of morbidity”. In other words, they lived to the max and then had a rapid demise.
One of their key points was that there was not a way to prevent aging or reverse the aging process. Human’s will always age, that is a given of biological and cellular processes. The whole industry of “anti-aging” potions, pills and pundits is a misnomer; there is nothing that will stop aging. The key, and what they wanted to discover, is how some individuals age without the ensuing (some would say inevitable) “falling apart”. We tend to think of this as aging gracefully, yet I believe that is much too passive. We must, as the study found, take an active role in doing some things and avoid doing other things.
So what did these scientists conclude? They discovered that successful aging involved three major components: a low risk of disease and disease related disability, high physical and mental function, and active engagement with life. It was noted that these were by nature interrelated, yet each provided and independent variable that could be controlled. They further defined active engagement as having relationships with people and behavior that is productive. They were quick to point out that successful aging is largely a result of individual choices and behaviors and not genetics.
The researchers discovered many specific characteristics of people who “aged well”, and I want to summarize just a few of the most important behaviors they ascertained. For a more thorough reading of their findings I refer you to the book Successful Aging by Dr.John Rowe and Dr.Robert Kahn.
Here are my top ten keys to successful aging culled from the MacArthur Study and my own research.
1. Exercise. Whether you are 10 or 100, exercise is the key to getting and staying healthy. Surprisingly the studies indicate that only a minimum of exercise (20-30minutes a day) can have a marked effect in lowering your risk of a number of diseases such as cancer, diabetes, and hypertension.
2. Get regular check ups. One of the secrets to successful aging is either preventing risk factors or identifying problems very early. Both of these tasks are facilitated by regular exams.
3. Stay current on routine screenings. Somewhat linked to regular checkups, availing yourself of things like mammograms, Pap smears, prostate exams, colonoscopies, bone densities, and blood screenings can be a lifesaver and allow you to enjoy a disease free old age.
4. Don’t smoke. Enough said. You would have to be a total fool to not realize the damage that this does to your system.
5. Take an aspirin a day. The evidence is mounting that a 61 mg aspirin a day can reduce the incidence of heart disease, stroke and colon cancer, especially in older folks. Remember that some people should not take aspirin, so check with your doctor before starting something new.
6. Get appropriate vaccines. For older folks the pneumonia and flu vaccines are important as these infections are responsible for thousands of deaths every year in people over 65.
7. Eat fewer total calories. The studies are conclusive that decreasing your total calorie intake is associated with lower rates of disease and longer lives. Specifically try to increase the protein and reduce the fat, but keeping the overall amount of calories lower is the most important guideline.
8. Develop social networks. As the song goes, people who need people are the happiest (and healthiest) people. An expanding network of family, friends, church membership, and social activities have all been associated with longer, less sickly aging.
9. Stay mentally engaged. Retire only if you must and if you must, find something else to keep you mentally active and challenged.
10. Be continually productive. By that I mean participate in either voluntary or paid activities that generate goods or services of economic value. That is a broad calling, but studies indicate that those who continue to find purpose, find health.
Remember, the goal is not just to live long, but to live long and well!
As a general rule, what goes on in Vegas stays in Vegas, but I am going to make an exception. Two days ago I finished my eleventh marathon by slogging it through the 26.2 in sunny Las Vegas,Nevada. I must say that I have never felt better after a race. I don't know if it was that the course was very flat (great for any first timers out there) or if my training was smarter, or if it was the 20 second walk breaks at the water stops, or the maddingly steady(slow) pace that I keep, or that bottle of celebratory Merlot, but whatever the reason I am grateful not to be doing the post marathon-old-guy-should -know-better-shuffle. I have felt so good over the past couple of days I have started to plan the next foray into the runner's high for March. There is a marathon in Albany Ga (where the heck is that?) but I figure it is relatively close by and therefore cheap! Actually, I believe my training was much more deliberate incorporating some minimal speed work and a few days of hills to strengthen the legs. I hope that was the difference. I was also religious about my anti-oxidants (fish oil, Vit E and C) and glucosamine sulfate.
What really made this race special was having my family there. We made it a mini family vacation and we had a blast. Vegas is full of wonderful family friendly shows and fun stuff like seeing the grand canyon and Hoover Dam. The highlight of the race was meeting my oldest daughter Katie at mile 25 and having her run the last 1.2 miles with me. We raised our hands in triumph at the finish and I was soaring. She made an incredible difference in plugging through the last little bit and made it all worth while. These things are so much more special when you can share them with the ones you love the most. I have this fantasy of one day running a marathon with both my girls. I'll hold on to that dream and maybe that will be what keeps me running.
Susan, my wife, is off to Kiawah island this weekend to run in the Kiawah half marathon. She is going to run with a bunch of her girlfriends who train together when they can. Susan and I have very different running styles as I am the classic loner, always hitting the pavement by myself (intentionally) while she is the social runner (come to think of it, thats pretty much the way we are in most aspects of our lives). I know she will have a good race as she will be smack dab in the middle of a gaggle of running babes jabbering the whole 13.1 miles.
Run Long!
What really made this race special was having my family there. We made it a mini family vacation and we had a blast. Vegas is full of wonderful family friendly shows and fun stuff like seeing the grand canyon and Hoover Dam. The highlight of the race was meeting my oldest daughter Katie at mile 25 and having her run the last 1.2 miles with me. We raised our hands in triumph at the finish and I was soaring. She made an incredible difference in plugging through the last little bit and made it all worth while. These things are so much more special when you can share them with the ones you love the most. I have this fantasy of one day running a marathon with both my girls. I'll hold on to that dream and maybe that will be what keeps me running.
Susan, my wife, is off to Kiawah island this weekend to run in the Kiawah half marathon. She is going to run with a bunch of her girlfriends who train together when they can. Susan and I have very different running styles as I am the classic loner, always hitting the pavement by myself (intentionally) while she is the social runner (come to think of it, thats pretty much the way we are in most aspects of our lives). I know she will have a good race as she will be smack dab in the middle of a gaggle of running babes jabbering the whole 13.1 miles.
Run Long!
I did my last long run in preparation for Las Vegas Sunday. It was a 20 miler and I actually felt decent. I did most of it at a 9 1/2min pace but slowed at the end. There were a few hills, not bad, but since there are actually some inclines in the race I figured I needed some training on them. I am a bit sore this AM but can now focus on proper nutrition and tapering. I listened to an interesting podcast yesterday that stressed the importance of eating some protein and fat along with your cards the morning of the race. Physiologically it makes sense. It helps to regulate digestion and keeps the blood sugar from shooting way up after a predominately carb meal. I think I will have a bagel (carbs) with some peanut butter and honey (fat and protein and some more carbs) before the race. That seems to fit the bill and I will see if it makes a difference. I am also entertaining the idea of doing the Galloway walk/run technique. For those unfamiliar with this, he teaches to doa 30 sec-1 min walk after running about 5-7 minutes. The idea is that your legs recover faster and you are not as fatigued in the last 6 miles. I have seen that is where my times suffer the most. I can keep a 9.5 to 10 pace most of the race , but the last 3-4 miles really slows and kills my times. Maybe this will allow me to stay on pace for those miles. I'll let you know. For more on the Galloway method go to www.jeffgalloway.com . Run long!
I am forever amazed by those courageous people who face extraordinarily difficult situations with a grace and peace. Often in the course of a day, I will come across a patient who tells me a tale of woe that would make a statue cry. Inevitably it will remind me, rather poignantly, of the necessity of daily thankfulness. In this country, we are all blessed beyond imagination as compared to the multitudes around the world, yet somehow we persist in leading the charge of the whine brigade at the least provocation. I think that is why I am in such awe of those, and there are many, who face adversity, be it physical or emotional, with a calm resoluteness that all will be well. Some call it feigned optimism. I call it the blessing of thankfulness.
Jenny was thirty-two when she was diagnosed with leukemia. She forced me to reflect on and examine my own life when she stated that her disease was a “wake up call”. She said that having a life threatening illness compelled her to focus on her priorities and unashamedly establish her short term and long term wants and needs. Her wish was that people would not have to face such adversity to reach this sense of purpose, yet I am afraid that human nature is not our ally in this respect. I, and maybe you, tend to wade through the day oblivious to what really matters: God, family, home, health etc. Jenny understood the power of thankfulness. She appreciated the rising sun, the soft touch of her husband, the smell of her eight-year-old’s hair. She lived for that moment of total thankfulness when she celebrated the countless good things in her life. I know I was touched by her wisdom. I am convinced that happiness comes when we understand and embrace the knowledge that everyday day is a gift. Rich Mullins, a gifted Christian song writer, wrote these words, which apply to anyone, Christian, Jew, or Muslim, who appreciates the temporary nature of today. He said, “Live like you’ll die tomorrow, but knowing you’ll live forever.” He was killed at age forty-two in a freak car wreck, but he lived in a state of thankfulness that took him from the bright lights of the
Giving thanks is a state of mind. It is the attitude of gratitude that we take for granted. If we would take the time to reflect on even the most common miracles in our lives, we couldn’t help but prevent the terminal disease of “hardening of the attitude”.
For a time I have been seeing as a patient a wonderful woman who was a church organist for many years. She was very accomplished and even had a recording made of her favorite songs which she gave to friends and church members. A few years ago she experienced a debilitating stroke that left her unable to play the organ or even walk unassisted. Her speech was also severely affected, and her medical problems became very complicated. Yet in the midst of all she had lost, on each of her visits she would repeat a solitary phrase over and over…”Pray much, no worry!” When I find it hard to be thankful, when I find myself slipping into a massive pity party, I try to remember this glorious lady and think about how thankful I really need to be.
Giving thanks implies action. I realize this may not be a common interpretation, yet when we show gratitude or appreciation for anything it is often in spoken words or deeds. Make a point of expressing thanks for simple things, an opened door, a parking spot, or a cool breeze. If we master that, then appreciating the things that really matter becomes much more commonplace. Every time I take someone to surgery, I give thanks for the God given ability of people to clot their blood. If it wasn’t for this miracle of engineering, no one going under the knife would ever wake up! Physicians, of all people, should daily stand in awe of the miracle that is the human body. Smart docs are thankful for the ability of the body to right the many wrongs we all accrue. I had a patient tell me one time that a good day was one where she didn’t see her name in the obituaries. Truly, any day above ground is better than the alternative! There is so much to be thankful for…if we just pay attention.
Life is full of small and large blessings. Make thankfulness a part of every day and you will see your physical, emotional, and spiritual health soar!
I did 16 this past weekend, and actually felt pretty good. I was most pleased by how I felt Sunday morning since sitting in church with "lactic acid legs" is not a pretty sight. I am following a training regimen from www.runnersworld.com. It is pretty basic and keeps the mileage at 35-45 per week. This seems to be a level at which I can improve yet not risk injury. Only about a month until the Las Vegas marathon. I would love to break the rut I have at a 4:30 time. The last three races have been right there and I would love to hit a 4:15. It's a flat course so maybe...just maybe.
Below are some links to some recent radio shows promoting the Fat Proof book. Take a listen and let me know how I did. It looks like the next book, A Woman's Guide to Hormone Health is set for a January 2008 release.
http://www.talkshoe.com/talkshoe/web/talkCast.jsp?masterId=40362&cmd=tc
http://www.soundwaves2000.com/viewpoint/
Run Long!
Below are some links to some recent radio shows promoting the Fat Proof book. Take a listen and let me know how I did. It looks like the next book, A Woman's Guide to Hormone Health is set for a January 2008 release.
http://www.talkshoe.com/talkshoe/web/talkCast.jsp?masterId=40362&cmd=tc
http://www.soundwaves2000.com/viewpoint/
Run Long!
This morning I ran in the coolest half marathon I have ever done, because I ran it with over 800 kindred spirits around the world. In a previous blog I talked about The Phedippidations WorldWide Half Marathon. This is an amazingly unique event that allows people from all over the world (40 countries) to run 13.1 miles wherever they are and report the results online. There has been training tips, message boards, podcasts and overall friendship building in the months leading up to this. I did my route (a great jaunt on the Augusta Canal and then some) in 2:03:49 for a 9:27 pace average. This is about my usual pace and I was okay with this given that I was by myself. If you are a runner, I encourage you to go to www.steverunner.com and get info on the phedippidations podcast and all the fun you can have while punishing your body. We even got a virtual goody bag!
I am well into my training for Las Vegas and having a blast planning the trip and the shows the girls want to see. I am amazed at how many family friendly shows are playing in "Sin City". I'm sure its the old image change thing as they have discovered that there is mucho buckos to be made from us non gambling types.
Keep smiling and...run long.
I am well into my training for Las Vegas and having a blast planning the trip and the shows the girls want to see. I am amazed at how many family friendly shows are playing in "Sin City". I'm sure its the old image change thing as they have discovered that there is mucho buckos to be made from us non gambling types.
Keep smiling and...run long.
I was traveling this week, so my mileage was a bit abbreviated. I really don't envy you folks who have to spend a lot of time on the road. (or in the air) I went to Tampa to do a couple of TV shows to promote the book, and I have decided that air travel is about as close to hell as I want to imagine. Has there ever been an airline that really cared about running on time? At least with Jamaican air you expect them to be slow (No problem, mon) but you would assume that real airlines want to provide a reasonable facsimile of customer service. Wrong! Of course my bags were lost on the return trip, but I will give them credit, they actually did know where they were. It was just unfortunate that where they were was not where I was! I did manage to claim them the next day...but my protein bars had melted! Okay, enough whining. Yesterday was my birthday, so I celebrated by doing 17.5 miles on the treadmill. I am figuring out my training schedule more specifically as I just realized that the Las Vegas marathon is only about 8 weeks away. I'm glad I have maintained a base, so adding distance won't be that hard. Inspired by other podcasts, I am going to wear a digital recorder in this race and post my ramblings and observations on my website after the race.
I have been thinking a great deal this week about daily devotions, so I want to address that in future posts this week.
Run Long
I have been thinking a great deal this week about daily devotions, so I want to address that in future posts this week.
Run Long
I did 18 this Saturday and felt pretty strong. I have been having a bit of trouble with mild plantar fascitis (foot pain) and have been concerned that this would limit my preparations for Las Vegas. I started doing the regular stuff, icing after runs, stretches, using a Strassborg sock (a special sock that keeps the foot extended at night). Also I began using some powerful omega 3 antioxidants in the form of mussel oil concentrate (the brand name is omega XL) I am somewhat skeptical of many of the claims of herbal and vitamin therapy, but the studies on omega 3 and inflammation are quite convincing. Anyway, I did the long run Saturday and have had minimal foot pain since. Honestly I don't know if it is the omega 3 or the other things...or a combination of all (what I suspect) but for those having any similar problems, maybe a regimen of omega 3 antioxidants along with the mechanical stuff will ease any discomfort you have.
Run Long
Run Long
Animal Studies Provide Hope
Aerobic exercise might be even better for your brain than your body. A new study from the Salk institute shows that exercise may possibly cause brain cells to regrow, a previously unproven phenomenon. "After conducting maze tests, the neuroscientist Fred H. Gage and his colleagues examined brain samples from the mice. Conventional wisdom had long held that animal (and human) brains weren't malleable: after a brief window early in life, the brain could no longer grow or renew itself. The supply of neurons - the brain cells that enable us to think - was believed to be fixed almost from birth. As the cells died through aging, mental function declined. The damage couldn't be staved off or repaired.All of the mice showed this vivid proof of what's known as "neurogenesis," or the creation of new neurons. But the brains of the athletic mice in particular showed many more. These mice, the ones that scampered on running wheels, were producing two to three times as many new neurons as the mice that didn't exercise." (New York Times , 2007)
Obviously it is too early to say the same thing occurs in humans, but other studies using PET scans have shown an enhancement of blood flow to the brains of elderly folks who exercised, potentially increasing the liklehood for new cell growth. Like I have been telling everyone, exercise is truely the fountain of yout, and now science seems to be backing this up!
Aerobic exercise might be even better for your brain than your body. A new study from the Salk institute shows that exercise may possibly cause brain cells to regrow, a previously unproven phenomenon. "After conducting maze tests, the neuroscientist Fred H. Gage and his colleagues examined brain samples from the mice. Conventional wisdom had long held that animal (and human) brains weren't malleable: after a brief window early in life, the brain could no longer grow or renew itself. The supply of neurons - the brain cells that enable us to think - was believed to be fixed almost from birth. As the cells died through aging, mental function declined. The damage couldn't be staved off or repaired.All of the mice showed this vivid proof of what's known as "neurogenesis," or the creation of new neurons. But the brains of the athletic mice in particular showed many more. These mice, the ones that scampered on running wheels, were producing two to three times as many new neurons as the mice that didn't exercise." (New York Times , 2007)
Obviously it is too early to say the same thing occurs in humans, but other studies using PET scans have shown an enhancement of blood flow to the brains of elderly folks who exercised, potentially increasing the liklehood for new cell growth. Like I have been telling everyone, exercise is truely the fountain of yout, and now science seems to be backing this up!
Those of you who regularly peruse Reader’s Digest remember a column titled, “Laughter is the best medicine”. I wholeheartedly support that idea, and sometimes during the holidays we forget that. So here is my prescription for surviving the holiday stress…laugh three times a day.
I recently attended a local high school football game and quickly lapsed into a “LOST” -like flashback when the bands took the field for the halftime entertainment. No, I wasn’t in the band in high school. The idea of walking backwards in circles while doing anything else was a bit overwhelming, but my mother was convinced that I had the potential to be the next John Philip Souza. Disregarding the fact that I was expelled from piano lessons for mixing Jerry Lee Lewis with Chopin, she felt that one way to integrate into the treacherous waters of a new high school was to join their celebrated band. I had just been uprooted from a comfortable middle school existence in
Over the past three days I have been going absolutely bonkers because of an email glitch at Medscape. I am getting no emails now, and for those of you as anal as I, you can understand how this is making me nuts. Of course it really pales when I watch the Hoyt video again (see the prior post) Anyway,I have decided to take matters into my own hands and get a new email address. So if you want to talk, trash the pol.net address and get me at reaker@yahoo.com .
Run Long
Run Long
