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Rustomji is an eminently practical book and contains downto-earth and useful suggestions for everyone. This book incorporates much of the latest thinking on health and medical subjects. People imagine that the good health they now enjoy will continue for ever. They spend a considerable amount of time looking after their cars. But just as in the case of a car, the human body also needs looking after and servicing All About Go&d Health is an excellent guide for this purpose. This book could well be the best investment you have ever made. It will help people to keep their most precious asset, their bodies, in good shape.
Extremely g o o d . U s e f u l for b o t h laymen a n d doctors. - D r . Shantilal Mehta, Medical Director, Jaslok Hospital
Dr. Christian Barnard, C. Northcote Parkinson a n d M.K. Rustomji have certainly m a d e a careful examination of matters regarding the prevention of illness and disease. People sometimes tend to forget that prevention is far better t h a n cure. - D r . K.G. Nair President, Association of Physicians of India
These are ideas of some of the best intellects in the world. Dr. Christian Barnard, C. Northcote Parkinson and M.K. Rustomji are the ultimate c o m m u n i c a t o r s . They have a knack for making the most abstract a n d complicated ideas intelligible to the c o m m o n m a n . Onlooker
ACKNOWLEDGEMENT
The extensive research carried out on medicine and health has made it all very highly specialised; so much so that even medical men are finding it difficult to keep up with the new developments and the enormous amount of information that is becoming available. For the layman, of course, the position is much more difficult a n d he or she tends to become completely muddled and confused on these subjects. In order to m a k e all these-matters relatively clear and easy to understand, we have consulted the writings of a very large number of internationally recognised experts on health and medicine. It is for this reason that it is not at all possible for us to thank a n d acknowledge individually the very great debt we owe to each one of these numerous experts and doctors in the preparation of All About Good Health.
Roma Chakravarty
IBH
By M.K. Rustomji: GETTING A L O N G BETTER WITH PEOPLE EXCELLENCE IN MANAGEMENT T H E I N C R E D I B L E J A P A N E S E (Co-author: S.A. Sapre) Some best-sellers in collaboration with C. Northcote Parkinson: BUSINESS IS P E O P L E CHILDREN: HOW TO MANAGE THEM N O W T H A T Y O U ' V E G O T T H E M (Co-author: S . Pavri) REALITIES IN MANAGEMENT ALL ABOUT BALANCE-SHEETS The Easy Way
Cover Design by Ashok Gokhale Christian Barnard, C. Northcote Parkinson and M . K . R u s t o m j i , 1982 First published: 1982 Reprinted: 1982 (twice)
Phototypeset by Lettratype Services, Industrial Assurance Building, Churchgate, Bombay 400 020 Printed by D . G . Mirchandani at IBH Printers, Marol N a k a , M a t h u r a d a ? Vasanji Road, Andheri East, Bombay 400 059 Published by P . C . M a n a k t a l a for IBH Publishing C o m p a n y , 412 Tulsiafli Chambers, 212 Backbay Reclamation, N a r i m a n Point, Bombay 400 021
CONTENTS
SEX 1. How Sex Can Contribute To Good Health PSYCHOLOGY 2. 3. 4. 5. 6. 7. 8. How To Overcome Tension And Stress Some Popular Medical Myths Medical Frauds How To Treat Yourself When You Are 111 Are Periodical Medical Check-Ups Necessary? What To Do About Insomnia How To Make Use Of The Unconscious Or Subconscious Mind 9. Why Do People Take Cannabis And Other Such Drugs 10. Why Some People Commit Suicide FOOD 11. 12. 13. 14. 15. 16. 17. C o m m o n Sense About Food And Eating How Not To Be Overweight High Fibre DietA Medical Breakthrough ConstipationHow To Avoid It How To Avoid Food Poisoning And Infections How To Have Good Teeth Bad Breath And Its Cause v 61 67 78 83 87 94 96 15 25 32 34 39 43 49 55 58 1
EXERCISE 18. H o w Exercise C a n Lead T o G o o d Health PHYSIOLOGY 19. H o w To Prevent H e a r t Diseases And Strokes 20. Backaches A n d Slipped Discs A n d H o w To Prevent Them 21. W h a t One C a n D o A b o u t Cancer 22. H o w To Deal With Diabetes 23. Ulcers A n d H o w T o C u r e T h e m 24. H o w to Avoid Liver T r o u b l e 25. How To Keep Your Kidneys Healthy 26. H o w T o Prevent H e r n i a 27. P r o s t a t e H o w T o Avoid A n Operation 28. Headaches A n d Their C u r e 29. C o m m o n Colds A n d C o u g h s And Their T r e a t m e n t 30. W h a t T o D o A b o u t G o u t And Arthritis GENERAL 31. 32. 33. 34. 35. 36. 37. A l c o h o l S o m e Useful Tips W h a t Smoking Does A n d How To Dea With It T h e E f f e c t Of Noise Jetlag And Night S h i f t H o w To Deal With It The E f f e c t Of Climate On Health A C h a n g e Of Scene A n d Health The Real Value Of Saunas, Massages A n d Hot Springs 38. Some interesting Facts A b o u t Sun-Bathing A n d SeaSwimming 163 168 175 177 179 181 183 185 113 129 132 140 144 147 149 152 154 156 158 160 98
VI
Dr. Christian Barnard is one of the world's most eminent doctorshis main claim to fame being the successful carrying out of the first-ever heart transplant operation. A leading liberal of South Africa, Dr. Barnard has written extensively on various issues of public interest, including racial inequality. He is the author of ten best-sellers; the prepublication sales of his latest health book The Body Machine have already reached over 300,000 copies. C. Northcote Parkinson needs little introduction to his many readers. Educated at St. Peter's School, York, and Emmanuel College, Cambridge, he became a Fellow of the College at the age of twenty-four. He has taught in universities as far apart as Illinois and Liverpool, Harvard and Malaya. C. Northcote Parkinson is the world-famous author of several best-sellers. His Parkinson's Law and other books have sold in millions. M.K. Rustomji: All About Good Health is Rustomji's seventh book in collaboration with C. Northcote Parkinson. Rustomji's books have been published world-wide and have received universal acclaim. He has a unique knack of summarising and simplifying the ideas of world-famous experts and putting them into crystal-clear language. His easy-to-read and informative books are wittily illustrated and have been translated into over ten languages. One of Rustomji's books on management has been made into a prize-winning film by the Government of India.
Chapter 1
Many of the failures in marriage result f r o m sexual incompatibility. Impotence in men and frigidity among women are the factors mainly responsible. Superficially, it would appear that in-law complications, money difficulties, personality differences and the like are the main causes for dissolving a marriage. Few would admit in any court of law that sexual disharmony was the cause of their unhappiness. Many couples are even unaware of the relationship of their sexual unhappiness to what they claim to be the grounds for divorce. Psychoanalysts, however, report that over half the people w h o come to them for advice are experiencing problems directly related to sex. The high divorce rate is only one of the m a j o r consequences of sexual incompatibility. Doctors are well aware of the relationship of sexual frustrations to neurotic health complaints among their patients. They know that women who suffer f r o m lack of sexual response complain of a multiplicity of psychosomatic disturbances such as backaches, chronic headaches, menstrual discomfort, stomach and intestinal disorders, insomnia, nervousness, fatigue, depression, as well as many others ailments. The wife who is sexually unsatisfied is usually difficult to live with. She expresses her frustration in the f o r m of nagging, irritability, temper tantrums and weeping spells. She may try to compensate for her thwarted sex life by becoming fanatical about housework, expending her pent-up and unfulfilled urges in this way. Many not only project their unhappiness on to their husbands but take it out on their children, without being aware of what makes them behave the way they do. There exists an urgent need to educate people regarding the facts about sexual problems. Some are completely uninformed about these matters, while others are misinformed. For example, many people believe that a w o m a n who is frigid does not desire sexual relations and as a consequence cannot enjoy the sex act. This is not correct. W o m e n become frigid because men have little conception about the true nature of love-making. Very few women 2
are frigid by nature. The vast majority have become frigid because of the way in which they have been treated. But both frigidity and impotence can be put right and sexual incompetency can be eliminated through education in the principles of sexual harmony.
A r a n d o m research study on the sex life of a group of married couples revealed that 50 per cent of the persons studied suffered f r o m an unsatisfactory sexual relationship, a relationship which was distasteful to one or both the partners. Forty per cent of the remaining couples studied reported that their sexual activity was
I
mechanical and not something which they looked forward t o J n any way. Only 10 per cent of the people studied enjoyed their sex life thoroughly and f o u n d it a source of health and well-being. The above figures explain why so many divorces and separations are taking place in western countries. Detailed studies of sexual behaviour by the well-known U.S. sexologists, Masters and Johnson, have brought out the significant point that the average couple and this goes for even the educated ones have little real knowledge about the techniques required for making love and this has resulted in considerable unhappiness.
Sexual Intercourse
There is nothing at all shameful about any of the poses or postures of sexual intercourse. Dr. David Reuben estimates that 70 or 80 per cent of couples in the United States indulge in oral sex, such as fellatio and cunnilingus. The most satisfactory sex can be experienced if there is total sexual stimulation. Every available sensory pathway must be explored: whispering in the ear, oral sex, biting, the sense of tou:h all these devices must be used to make the sexual experience as stimulating and satisfactory as possible.
Frequency Of Sex
This again is a very individual matter. It depends very much on the vigour of a person and also the age group. Women are generally able to have more frequent sexual intercourse than men. However, there are also women to whom sexual intercourse is distasteful, especially after a certain age; this is mainly because their own past sexual experience has been unsatisfactory. Some 5
couples can have sexual intercourse every day without any h a r m whatsoever, while others cannot have it more than once a week. Generally speaking, after the age of 45, the frequency of sex is reduced to about two or three times a week for most people but there are no rules.
as much physical e f f o r t as about 15 to 20 press-ups. For many middle-aged couples, sexual intercourse is their only exercise. Physicians nowadays recommend that patients with cardiovascular disease should take regular physical exercise and sexual intercourse is an excellent way of achieving this. Again, the amount of physical effort expended in sexual intercourse is a very individual matter and the a m o u n t can be varied to suit the 6
inclination of the person concerned. An avei'age act of sexual intercourse consumes about 200 calories.
Sex in Mao's China deviate f r o m one's main purpose in life and reduce one's powers of concentration. It'would appear that M a h a t m a Gandhi also believed this. In spite of all the advances made in science, there is no agreement on this important question. And there probably never will be a clear answer. Some people, (Napoleon was an example of this) work better if they have sex regularly, while others are most inspired when they have no distractions whatsoever by way of sex.
Impotency
Most cases of impotency are psychological in origin and results from emotional causes. The machinery is all in good order, the tests are all normal, but erection does not take place because there is some problem in the mind and this causes impotency.
8
Excess alcohol depresses the sexual function and is very often the cause of impotency. But alcohol in small doses might also have the effect of intensifying sexual desire. From the mechanical point of view, the female genitalia are a m o n g the most perfect example of fail-safe design in the world today. There's very little that can go wrong. In the great majority of cases, frigidity in women and impotency in men is entirely psychological and this applies right up to a ripe old age. There is convincing evidence that the source of potency is the mind and there have been excellent results in curing impotency through psychiatric treatment. In most cases, honest, straightforward sexual education is all that is needed for eliminating impotency. When a person has been asked to avoid physical activity because of a heart attack or some other such disabling disease, he never feels he has fully recovered until he can resume normal sexual activity. It does not matter what else he can do. But if he cannot perf o r m the sex act adequately, he is not convinced that he has been fully cured. Even among perfectly fit and well people, there is no greater measure of 'manliness' or 'womanliness' than one's ability in bed. All men experience physiological impotence after intercourse; f o r some it lasts only a few minutes, for others, hourseven days.
Sex Necessary
' M a k e love and save your heart ... A healthy night of sex is nature's tranquilliser, reducing stress and creating a general feeling of relaxation and well being,' states Dr. Eugene Scheimann, a well-known American sexologist. This, of course, does not mean 10
that one should be indiscriminate and start hopping in and out of every other bed. Not at all; this could have very serious psychological consequences. Nevertheless, sex remains one of the few pleasures which are not h a r m f u l as long as one is reasonably fit. In fact, quite apart from it being a form of exercise, it is a first-class release f r o m tension.
Aphrodisiacs
From time immemorial, aphrodisiacs have been sold to increase sexual stimulation. Even today, the powdered horn of the rhinoceros is in great demand, as is ginseng root powder. There is, however, no medical basis whatsoever for the various potions that have been declared aphrodisiacs throughout the ages. The efficacy of an aphrodisiac, if there is any, is entirely psychological. If one imagines that it is going to improve one's potency, it may result in doing so. The only really effective aphrodisiacs, according to Dr. David Reuben, are drugs such as marihuana and LSD. Alcohol, if taken in small amounts, can also be an aphrodisiac in that it has a relaxing effect and removes many of the tensions and inhibitions that might otherwise be present.
Masturbation
Masturbation is a common practice with both men and women, and most people have indulged in masturbation at one time or another. It causes no physical h a r m whatsoever. The problem with masturbation is the guilt felt over the practice, and this o f t e n does considerable damage. It used to be popularly believed that forty drops of blood go to make a drop of semen. Semen was considered to be the body's most precious fluid and it was thought that frequent loss of it would lead to dissipated nerves and mental and physical exhaustion. This, of course, is absurd: ejaculation of semen causes no harm to the body unless it is continued after the body is already totally fatigued. 11
Certainly, masturbation is not as much f u n as full-fledged sexual intercourse, but it is the next best thing. Masturbation is naturally the only outlet for people who do not have opportunities for actual sexual intercourse, such as people separated from their husbands or wives. There are many appliances in the market, such as artificial penises of various types, dildoes for the vagina and small electric vibrators, that may help to make the masturbation process even more enjoyable.
Venereal Disease
It is said that Americans won the last great war but lost the peace. The word got round that nobody need be worried about getting venereal disease because of penicillin. So everyone forgot to worry. They also forgot about wearing rubber sheaths. The result was rampant V.D. Syphilis and gonorrhoea can be cured in most cases by a few injections of antibiotics. But as a result people have become careless and the fact is that the rate of V.D. among all categories of persons all over the world is going up enormously. It is specially high among young people who are often too afraid of parental wrath to go to a doctor. It is said that V.D. is increasing faster in the United States than in any other country in the world. Mobility, leisure, affluence and personal freedom have created perfect conditions for the spread of V.D. The pill has also contributed; in the old days when a rubber sheath was widely used, it gave some protection against V.D.
Sex and all the incidents leading up to it can give much vitality and verve to our daily life; it makes life stimulating and exciting, especially f o r those who are getting on in age. There is nothing at all wrong in people having sex in old age. Sex is one of the two renewable pleasures available to h u m a n beings. Each sexual experience can be just as enjoyable as the one before the 2000th time can be as much f u n as the first. The other renewable pleasure of course, is eating a man of 60 can enjoy eating as much as he enjoyed it when he was 16 maybe even more. Just as there is no valid reason to give up eating at an arbitrary age, so there is no reason to give up sex. It has been claimed by some specialists that sex may even benefit people with arthritis. Some doctors have observed that there is less arthritis among people who remain sexual' active. H o r m o n e study has proved that it is sexual activity which has helped persons beyond the middle age from the degenerative changes of arthritis.
A really satisfying sexual experience is linked with good health and energy. The healthier a person the more satisfying and fulfilling will be his or her sex life, assuming, of course, that the partnei is equally healthy.
14
Chapter 2
the body. Fear and anger make the heart beat faster, raise blood pressure and cause changes in the metabolism. There is the case of a prize-fighter who was regularly awakened by anginal pains because he used to dream of his fights, blow by blow, and this caused great stress to him even in his sleep. Some doctors believe that illnesses caused by tension and stress amount to well over 50 per cent of all illness. Anxiety and tension appearing at frequent intervals wear away the nervous system. Similarly, illness, or death in a family, or the loss of a j o b , bring on a sense of neurosis which ultimately results in physical illness.
>
16
They found a great deal of more tension and stress in the background of the patients who subsequently developed heart attacks than in the others. Make no mistake about it. If the body is under constant tension and stress, it is bound to be harmed. It is rather like a car which has both the accelerator and the brakes full on. In time, something is bound to give. It is all very well in the case of a car: you can always get spare parts. But in the case of a body harmed by continuous stress and tension, spare parts are very difficult to come by.
most frequent undesirable reaction to stress is continuing anxiety. Some c o m m o n symptoms of anxiety are insomnia and lack of attention at work. Tension works in many different ways. Some men get more tense playing golf than working in an office. One man can relax by merely walking up and down in his office while somebody else can take a pleasure trip round the world and still be filled with tensions. The neurotic m a n is only half alive. He is anaesthetized against the joys of life and prevented by his neurosis f r o m the accomplishments and happiness that would otherwise be his. It was f o u n d that people living in high-rise flats developed various types of illnesses because of the stress brought about by this type of living. Similarly, the tension caused by severe floods or the death of a loved one, all have a very definite physical effect on the body.
An attempt to identify the cause of stress and anxiety is an important and necessary step in solving the problem of stress and tension. One should try to discover the cause of the tension. Once having established the cause of the stress, it is greatly reduced if one talks about it with friends or counsellors. This is perhaps the main task of psychoanalysts: they spend hours probing tjie cause of tension. They often have to go back to the childhood of the patient. Once the cause of the stress is known, it then becomes much easier to find a solution. Often just talking about it helps to find a cure. The system adopted by Catholics of confession with trusted and trained priests is very much on these lines. Talking about intimate and personal problems with a sympathetic priest during confession, or with a friend, tends to reduce the cause of the tension and anxiety.
Examine Patient's Life Situation More and more doctors now believe that for successful treatment of any disease, and specially when one caused by stress and emotion, they must investigate the patient's history and present life situation, as a high percentage of illnesses are psychosomatic. The cure for such illnesses is not medicines at all but an entirely different way of thinking and a complete readjustment to the environment.
The famous pilgrimage centres of Lourdes in France and Shirdi in India, among others, are places where miraculous 'cures' have been affected. It is felt by many, however, that these cures result because of the great faith of the people that visit these places of pilgrimage. In the rriind of many of these pilgrims there is a conviction that they will get well and so they get cured. Faith is a great factor in healing: that is why many doctors sometimes often give just coloured water as medicine. Appreciation And Love Help Appreciation, love, and respect, is another area where the body and the mind have a close relationship and can affect the whole personality and bearing of a person. If you give plenty of love to a person, you may even bring about a complete physical transformation in the person.
Psychotherapy Doctors have found that some of their patients have not only lost their muscular difficulties, but also the pains of arthritis under psychotherapy. This just gives you an idea of the power of the mind in the treatment of disease. Effect Of Continuous Repetition The famous Frenchman Coue based his whole theory of cure on repetition. He used to get his patient to repeat again and again and again that he was cured until the patient was convinced that he was cured and he was cured! This is another example of the power of the mind for healing. Youthful Mind And Its Effect On Body Bernard Shaw, Bertrand Russell, Somerset M a u g h a m , Michaelangelo and Winston Churchill are just some examples of people whose youthful minds and imagination kept their bodies
young and active long past the normal span of ageing. A strong intellectual interest can work wonders for the body. To ward off ageing, an entire change of work, say, every 10 or 12 years, is often necessary, or maybe an absorbing hobby can be pursued. All this helps to keep the body and the mind young and olert. Psychological ageing is an important factor and often begins much before physical ageing. The signs are clear: one becomes dogmatic, one does not want adventure for the sake of adventure, one dislikes change, and sex becomes a habit like brushing one's teeth. Watch out for this. Your mind plays a very big part in your ageing process. The Shavasana
Another way of overcoming tension is to practice both physical and mental relaxation and this is done best by the ancient yogic exercise Shavasana, which we shall describe in some detail when we talk about coronary disease. The Shavasana excercise if practised correctly can contribute a great deal towards reducing stress. Change In Routine It is always best to have a holiday: this makes a break in the stress pattern. Often just doing something continuously, day in and day out, develops stress. A complete change helps to dissolve this stress. If you normally lead a comfortable and luxurious life, go for a simple life in the wilds. If you live in the polluted atmosphere of a big town, go to the countryside where the atmosphere is not polluted. An interest entirely different from one's normal work also helps to reduce stress. Omar Sharif plays championship-standard bridge, Winston Churchill used to lay bricks and paint, F.D. Roosevelt collected stamps, Henry Ford was very interested in antiques. Some such unwinding technique is essential. Live For The Present Many people who are full of worry, tension and stress are in this 23
position because they are always thinking about what might happen in the f u t u r e or about past difficulties. But the time that really matters is now, today this is the true reality. There is no point becoming tense about something in the future; the important thing is the present: that is what really matters. Do your utmost to savour and enjoy the present the f u t u r e will certainly look after itself. This f r a m e of mind will lessen any amount of stress and tension. 24
Chapter 3
Myth
ly before swimming one is likely to get cramps. This is entirely incorrect. Cramps are not related to f o o d at all. Any sort of violent activity after an enormous tuck-in is bound to cause discomfort but you can certainly have a leisurely swim immediately after a moderate meal. The normal body can easily cope with the swimming and the meal, provided there is no excess.
Myth
Myth
makes
no
Myth
Myth
Myth
Myth
Myth
This is entirely unnecessary. So m a n y people put themselves to the discomfort of a cold shower after a hot bath under the entirely false belief that it will close their pores and prevent them f r o m getting a chill. This is incorrect. Pores d o n ' t have to be closed.
Myth
Myth
Myth
Myth
Myth
Myth
31
Chapter 4
MEDICAL FRAUDS
It is estimated that over two billion dollars are spent yearly in the U . S . A . alone on false cures and medical frauds. The probability is that all of us contribute to this windfall when we buy drugs or take massive amounts of vitamins or buy cures advertised in the back covers of magazines or as a result of TV advertisements. In 32
almost every case, the claims m a d e are false and the motive of the marketeer is only to make money f r o m a gullible public. T h e testimonials a n d photographs on the advertisements before and after are usually contrived and m a d e u p . Below are some typical examples of this type of f r a u d .
Arthritis
Arthritis is another ideal subject for exploitation. Since there is no certain cure f o r arthritis, people in their desperation and pain are willing to try any quack a n d therefore waste their money.
Cancer
Cancer is the area of the cruellest hoaxes and the people who are taken in by this f r a u d are the people w h o feel that they have nothing to lose. There appears to be no cure available for them. But people who indulge in such hoax medicines and cures, lose their dignity. Most cases of cancer can be cured if action is taken early enough but there is no ready-made short-cut cure for cancer.
33
Chapter 5
HOW TO TREAT YOURSELF WHEN YOU ARE ILL People Are Their Own Doctors
If people went to doctors for all their ailments, doctors would be overwhelmed and would be able to deal with only a fraction of their cases. In actual practice, however, for well over half the cases of illnesses, people usually become their own doctors and medicate themselves.
The enormous pharmaceutical concerns of the world which are now multi-billion dollar industries make numerous patent medicines to cure various types of diseases. These cures are vigorously advertised through newspaper advertisements, TV and radio. The cost of the advertisements alone runs into many millions of dollars but in spite of this the pharmaceutical firms make huge profits. There is always a vast and gullible public which is very willing to pay large sums and purchase such highly advertised patent medicines. These medicines are usually purchased direct by the public f r o m chemists' shops and in most cases they are entirely unnecessary. This just proves what high-pressure advertising can do, especially when one is not well.
marginal effect as far as quickening the cure is concerned, but they may help to make the patient more comfortable. For example, the average cough-mixture has no real effect on curing a cough. It may, however, relieve the hoarseness in the throat or congestion in the chest and therefore make the patient feel more comfortable. At best, it may tend to cure a cough only a little quicker than if no cough-mixture was taken. But even a relatively harmless cough-mixture taken in excessive amounts may cause unpleasant side-effects. And that is why a growing number of wise people nowadays never take medicines of any kind.
The interaction of a number of drugs on the body is such that even a physician cannot really understand it fully. Extreme caution should, therefore, be exercised when taking drugs, especially antibiotics which often give rise to serious side-effects. In fact, drugs should not normally be taken unless it is absolutely necessary. In most cases it is better to let an illness take its course: a 36
cure is bound to come. But, of course, if an illness continues, then one should go to a doctor.
Over half of all the patented medicines sold over the counter without prescriptions are analgesics or pain-killers of various types. Most of these contain aspirin in some f o r m or other. The a m o u n t of aspirin consumed i< vast. It is estimated that for the population of Britain, on an avei age two tablets are taken by every member of the population every week and a small percentage of both men and women take aspirin every day of their lives. It is interesting to note that the well-known British physician Lord Horder has said that aspirin is the most valuable weapon in the doctor's armamentarium.
38
Chapter 6
Many organisations have a compulsory A n n u a l Medical Check of their executives. An executive becomes m o r e and more valuable as time goes on and it becomes important f o r an organisation to ensure that he is in good physical condition and stays healthy. 39
ried out regularly. Even if a periodic medical check finds nothing wrong, it is good for people to know that they are healthy, because everyone always has a little worry at the back of his mind about his health.
A test should be made f o r glaucoma of the eyes for persons over 40 and especially when there is a family history of glaucoma. There should be a simple X-ray test of the chest for possible tuberculosis or cancer. Weight should be checked periodically to ensure that it is within the limits given by the height-weight charts. If it is not, steps must be taken to bring the weight within these limits, as overweight can lead to diabetes, coronary disease and a host of other ailments. In our section about cancer we have spoken about the early warning signs f o r a possible incidence of cancer.
42
Chapter 7
Sleep is a matter of vital concern to everyone, but it is an entirely individual matter; one cannot lay down any rules about it. Some people, f o r example, Napoleon, could manage perfectly with four hours of sleep while others require eight to nine hours. Napoleon could sleep at will. Even in the middle of a battle he could take a short n a p . There is the case of Lord Nuffield, who never slept at all and yet his brain was razor-sharp throughout his life. Winston Churchill used to sleep for three hours every afternoon, but worked regularly until the early hours of the morning. 43
Causes Of Sleeplessness
There is a close relationship between worry and sleeplessness. If one has a number of worries, for example, insecurity in one's work, children doing badly, sickness or marital disharmony, these factors often play on the subconscious and the result is sleeplessness. Insomnia may also be due to climate, ill-fitting pyjamas, uncomfortable mattresses or bad-clothing, drinking too much coffee one cup will not keep you awake fear, sexual abstinence or unsatisfactory sex relations.
Sleeping Pills
When there is some special worry, say, a death in the family Or some serious problem at work, one m a y be justified in taking 44
some of the numerous tranquillisers or sleeping pills one finds on the market. Tranquillisers generally have few side-effects and enable the mind*temporarily to forget its worries. However, one should never make a habit of taking tranquillisers or sleeping pills
for going to sleep. The reason is that in course of time, sleeping pills will lose their effectiveness and excessive and continuous taking of such drugs is bound to have some bad effects.
worry which so many people have because they think that they are not getting enough sleep. In most cases, this worry is entirely un-< necessary as such people probably do not need more sleep: they get all the sleep they need. Often, these very same people have brief cat-naps during the day, and this together with the sleep which they have had at night is more than enough for their wellbeing. In fact, such people should consider themselves fortunate as they have some extra hours every night during which they can read and which less fortunate people who sleep eight or nine hours every night do not have.
48
Chapter 8
The subconscious mind is an important part of our system and an e n o r m o u s a m o u n t of research is being done on it. This study is especially important as it is now established that the subconscious 49
mind plays as important, if not a more important part, as the conscious mind. It is estimated that the amount that can be stored in the subconscious mind is very many times more than in the conscious mind. In fact, in popular parlance, the conscious mind compared to the subconscious is often likened to the iceberg the part of the iceberg not in the sea representing the conscious mind and the hidden part standing for the subconscious mind.
for this reason that parents should pay special attention to their children's upbringing during the vitally important early years of their life. Another body of psychiatrists, however, maintains that it is not only one's early years that are important in the development of one's personality but all the subsequent years are also equally important.
What Psychoanalysts Do
If any abnormality appears in the thinking or the actions of a person, psychoanalysts usually try to probe into the life of a person so as to understand the reason for this abnormality. Some psychoanalysts like to concentrate on the very early life of the patient up to the age of about five years. This helps to give them a clue to the abnormal behaviour of a person.
Analysis Of Dreams
Dreams are a direct reflection of what is happening in the subconscious mind and that is why so many psychoanalysts try to analyse dreams. It helps them to understand the reasons for the
actions of people. Once the reasons are understood, it is then easier for them to take corrective action. A proper analysis of dreams may help to reveal a great deal about a person and pave the way for curative action.
Much of the work of psychoanalysts is concerned with the subconscious mind, because, by studying the subconscious mind, they are able to get behind the reasons of their patient's behaviour. 52
While the study of the subconscious mind is still a relatively new field of research, there are strong indications to suggest that in the f u t u r e , a m a n ' s actions and behaviour can be directed and improved by having a better knowledge of the subconscious.
When a person has to get up very early in the morning, the waking time is kept in the subconscious mind, and, when the time comes the person wakes up exactly on the dot. The conscious mind is clearly asleep but the subconscious mind is on the j o b . But the exact relationship between the conscious and subconscious mind is still not clear and an enormous a m o u n t of work still remains to be done on this very important and interesting subject.
54
Chapter 9
Over recent years the habit of taking drugs has caught on considerably, especially in the developed countries of the world. In Britain alone it is estimated that there are as many as 150,000 people who are addicted to amphetamines, barbituarates, can55
nabis and other such drugs. It is estimated that several million people in Britain have at one time or another committed legal offences by taking cannabis and other such drugs. Cannabis, m a r i h u a n a , hashish are all parts of the same plant these drugs are sometimes called ' p o t ' . T h e effect of smoking cannabis comes within thirty minutes. If cannabis is eaten, it takes at least three h o u r s to get the full effect. Taking cannabis o f t e n gives rise to a w o n d e r f u l euphoric feeling a n d increases the person's response to external stimuli, colours and sounds. Social intercourse becomes much more intense and meaningful for such people. Psychedelic drugs such as cannabis are also used more a n d m o r e with the growing popularity of mysticism as an alternative to o r t h o d o x religion. There is considerable controversy over taking cannabis. Some people maintain that it does no more h a r m than alcohol or tobacco a n d that a regular cannabis smoker takes it in doses that satisfy him a n d that this does not generally increase with time. Those against cannabis smoking maintain that it is bad f o r the m e m o r y and that it can affect the activity of the brain. There is, however, no solid proof f o r this. Cannabis makes one psychologically dependent. It may lead to a loss of interest in any purposeful occupation and also cause a general decline in initiative and efficiency. Drugs, such as benzedrine and dexedrine, stimulate mental activity, reduce fatigue and depression, prevent sleep and reduce the appetite for f o o d .
diet can die even within three years. L S D is also a dangerous drug: ' b a d trips' may mean a frightening, unpleasant hallucinatory experience lasting for several hours. A b n o r m a l mental reactions jpay recur f o r hours, days or even weeks after exposure to this drug. F o r example, one m a y want to j u m p f r o m a high window in the mistaken belief that one can fly.
57
Chapter 10
All over the world, as many as a thousand people try to commit suicide every day. 58
F r o m the survey made in the U . K . it was estimated that a very large number of people make suicide attempts every year. Numerically the largest number of suicides and attempts of suicide occurred in cases of people over 55. Many cases of suicide attempts are those of impressionable young girls who take an overdose of'sleeping pills or tranquillisers; but much less than half the cases of people who attempt suicide really want to die. W h a t is important to know is that m a n y suicide attempts are a means of communication: virtually a cry for help and sympathy. The motives for suicides include bad health, troubled relationships with other people, material problems such as shortage of money, bad housing, a disorganised life, failure in marriage and living in a depressing area. People f r o m broken homes often attempt suicide; chronic alcoholism can also be a cause. Suicide is the ultimate act in succumbing to stress. C o m p a r e d with the so-called working classes in the developed countries the upper social classes are more prone to kill themselves. Doctors, in particular, are two-and-a-half times more likely to commit suicide as other men and one-and-a-half times as likely as their social equals. T w o countries whose suicide rates appear to be going down are J a p a n and Britain. In J a p a n the reason is because ideas of dishonour and disgrace are changing and in Britain because of an organization called the Samaritans.
The Samaritans
To prevent suicide is the reason behind the existence of a worldwide organisation called the Samaritans. Anyone who is considering committing suicide can contact a member of the Samaritans who are specially trained to deal with such cases. Usually, all that is required is a sympathetic ear somebody who will listen. If 59
persons desperate enough to commit suicide can get someone sympathetic to listen patiently to their problems, the urge to commit suicide frequently subsides and then vanishes altogether. A n d that is where the Samaritans play such an important part. Ten times more men in the age group 65 to 69 kill themselves each year in the U.K. than do young men aged 20 to 25. They kill themselves by hanging, drowning, by inhaling gas, or taking an overdose of sleeping tablets a n d other such drugs. It is entirely untrue to say that Sweden is the country with the highest rate of suicides. People have said so in the past because the Swedes preserve very accurate figures of suicides, unlike most other countries where the figures are very misleading. Foi example in Britain, only half the cases of suicides are reported as such.
60
Chapter 11 COMMON SENSE ABOUT FOOD AND EATING Packaged Health Foods
Patented health foods and numerous patented beverages are advertised in a very big way and f o r m a business running into many millions of dollars. The public has always had a never ending interest in new diets guaranteed to preserve and to restore youth and vitality, to give instant sleep, to give strength and so on. But the probability is that most of the patented health f o o d s sold, normally, in expensive packages and bottles are entirely unnecessary, except in certain cases where people are convalescing after illness and cannot take a normal diet. A simple wellbalanced diet with the right combination of foods will supply all the necessary nutrients and at far less cost. The claims of most of the health food advertisements are highly exaggerated. There is no single food with special health-giving properties. There is no special weight-reducing f o o d . T h e only really effective way of cutting down weight is using more willpower to eat less. An apple a day certainly will not keep the doctor away. N o r can the memory be strengthened if 12 almonds a day are eaten. Gimmicky diets, such as oranges and peanuts, milk and b a a a n a s and the very expensive commercially prepared and patented tins of carefully balanced nutrients of a certain calorie vaiue, m a y work temporarily but are not practicable for a lifetime of healthy living.
times a day rather than overloading one's stomach by having one or two big meals a day. The best distribution for food is a substantial breakfast, a moderate lunch and a light supper.
Correct Cooking
In countless homes much of the nourishment of food is destroyed by incorrect cooking. For example, the water in which vegetables are cooked should never be thrown away, because this water often contains the bulk of the nourishment of the food which has been cooked in it.
63
Skimmed Milk
Skimmed milk is an excellent f o o d . It has all the valuable nutrients of whole milk except the fat. A cup of whole milk contains about 180 calories as against a cup of skimmed milk which has only about 60 calories.
Vitamins
The probability is that the normal diet of people both in the developed and underdeveloped countries of the world contains all the vitamins which are necessary for the maintenance of good health. The diet of the average Indian peasant consists of rice, wheat, pulses and vegetables. This is a fairly well-balanced diet for adults and contains all the necessary vitamins.
In the normal way, therefore, it is not at all necessary to take additional vitamins in the f o r m of pills, as the average diet contains a sufficient quantity of all the vitamins that are necessary for good health. In fact, we need very minute quantities of vitamins for our day-to-day living it has been estimated that just a cup or two of vitamins,will last us a whole lifetime. It has often been said that the Americans have the most expensive urine in the world simply because so much of it goes down the drain as expensive vitamins which are quite unnecessarily taken by people who do not need them at all. In certain cases, however, it may happen that the body is not in a position to absorb the vitamins f r o m its diet. In such cases, but these are rare, it may be necessary to take additional vitamins in the form of pills or injections as advised by the doctor. Certain ailments, such as liver damaged by excessive drinking, might require massive doses of certain types of vitamins. When antibiotics are taken, there is often a need for extra doses of vitamin B.
Fasting
There is a fairly widespread belief that fasting or going without 65
food for the whole day rests the digestive system and, therefore, it should be practised at periodical intervals. But there is no very sound medical reason for this. Just as the heart works without stopping throughout a lifetime, so the digestive system is engineered to work continuously. In fact, some medical experts would go so far as to state that fasting periodically might even h a r m the system in that it tends to upset the routine of the digestive system and the excretion of various digestive juices.
66
Chapter 12
Being overweight is perhaps the biggest single health problem among middle-income groups all over the world. On an average, 67
over 50 per cent of the adults in the developed countries of the world are overweight.
people eat and drink enormous quantities of calories and yet never put on weight. Their bodies seem to burn up these calories. Yet, there are other people, unfortunately the majority, who, even if they eat a little excess food, have an increase in weight.
An expense account can be a most dangerous perquisite. An iron will is necessary not to overdrink or overeat.
Height (cm.) 163 165 168 170 173 175 178 180
Weight (kg.) 56-62 58-63 59-65 61-67 63-69 65-71 66-73 68-75
Height (cm.) 150 152 155 157 160 163 165 166
Weight (kg.) 45-50 46-51 47-53 49-54 50-55 51-57 53-59 55-61
Disadvantages Of Obesity
Overweight people are more liable to develop coronary heart 70
disease and strokes compared to people who are not overweight. This is the reason why life insurance companies normally charge a higher insurance premium for obese people. Obese people tend to develop high blood pressure and this in its turn puts an additional strain on the heart. The excess weight which one has to carry means additional wear and tear on the weight-bearing joints in the legs which can lead to osteoarthritis. Hernia is more common with fat people and so is diabetes.
Measurement of Food
Food has a useful unit of measurement: a calorie. All f o o d can be measured in terms of calories. A calorie is the amount of energy needed to raise the temperature of one gram of water by one degree centigrade. A thick slice of bread, for example, contains nearly 100 calories. 100 calories is also the energy requirement of a h u m a n being for walking four miles at a brisk pace of 4 m . p . h . The daily calorie expenditure of an average-sized sedentary worker and a worker on heavy manual jobs may be calculated as follows:
Calories 2 cups of tea with 4 teaspoons of sugar and toast with butter 2 cups of coffee with 4 teaspoons of sugar and 4 biscuits Lunch: 2 club sandwiches Tea: 2 cups of tea with 4 teaspoons of sugar and snacks One large peg of alcohol with nuts Dinner: bread, meat, two vegetables and a sweet dish Daily intake of calories Total 350 200 700 350 250
1000
2850
No matter how hard you exercise you will never bring down your weight substantially by exercising alone. You must jog for a mile or walk hard for four miles to be able to eliminate the effect of only one slice of bread. This gives you an idea of what little effect exercise can have f o r bringing down weight. A professor at the University of Michigan had to treat a patient who weighed 570 pounds. The patient was put in a hospital r o o m and fed mainly on lettuce nothing else. The patient took no exercise. In a relatively short time his weight came down to 170 pounds. This just goes to show the very close relationship between being overweight and the food one eats. The only way in which one can reduce effectively is to control one's diet. The calories which one takes in by way of f o o d must be less than the calories which one expends by way of movement and exercise.
exercises: just planned eating and, above all, comradeship and encouragement. The great popularity of the organisation must be due to the spectacular results it has achieved among its members by way of weight reduction.
Meeting of
Weight
Watchers. InternationaI
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Chapter 13
A large number of experts have recently written books describing the advantages of a high fibre diet. Some doctors have even gone so far as to say that the high fibre diet is the medical breakthrough of this generation and that it will considerably improve the general health and well-being of the people who follow it. 78
The present day refined and processed foods consumed in the developed countries of the world have caused damage to health as these refined and processed f o o d s have led to irregular and unsatisfactory bowel movements. Satisfactory and regular evacuation is basic for good health.
Diverticula disease means that the sides of the colon become pitted with little pouches and this is caused by pressure in the bowels through faecal matter not passing quickly through the colon. It is estimated that almost 60 per cent of persons in the developed countries of the world who are sixty years old have diverticulitis and this percentage moves up to 70 per cent with people who are seventy years old and more.
82
Chapter 14
94
Purgatives are big business and every year enormous sums of money are spent on them. Patent medicine manufacturers put on a great deal of incorrect information about the great need for purgatives. And the gullible public buys and uses them in very large quantities. In most cases, they are not needed at all. The thing to remember is that our present day diet of processed food
does not have the same a m o u n t of roughage and bulk as the diet of the old days. This sometimes results in irregular and unsatisfactory bowel movements. Some people get worried if they have not moved for a day or two. And they start taking strong doses of purgatives. But there is seldom any need to take purgatives. They are usually harmful and habit-forming.
Though scientific medicine does not take constipation as seriously as it should, there are many drug companies who certainly do so. They turn out a dazzling variety of powders, pills, liquids, and even candy and chewing gum, to do for people what they can't do for themselves. In the United States alone, the laxative industry makes millions and millions of dollars every year and its products range f r o m the harmless to the hazardous. For example, mineral oil, a popular home laxative, can interfere with the absorption of Vitamin A. Excessive use of certain laxatives have shown that they totally destroy the nerve network of portions of the colon. Continuous use of any laxative drug can interfere with the normal functioning of the digestive system and can produce a dependence on laxatives.
vegetables, bran and wholewheat bread and chapatis. Roughage prevents constipation: it increases the bulk of the bowel movement so that the faecal contents stimulate the muscular action of the bowel and push their way through rapidly. Part of this is explained by the ability of each gram of fibre to increase the volume of the stool up to as much as 20 times and this greatly assists the movement of the faecal matter in the colon.
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Chapter 15
HOW TO AVOID FOOD POISONING AND INFECTIONS Food Poisoning Leads to Illness
Food poisoning causes an illness which comes on after eating contaminated food. This illness is usually expressed in the form of diarrhoea and stomach pain. On rare occasions food poisoning
can be more serious a n d can result in paralysis and even temporary blindness. Stomach pains and diarrhoea develop within 12 hours after eating contaminated f o o d . If the patients go to bed for a day or two, they usually recover quickly. Antibiotics or admission to hospitals are rarely necessary. The official food poisoning figures are usually understated as most f o o d poisoning cases are never reported. Almost 90 per cent of the incidence of food poisoning is due to contaminated meat, poultry or fish; and m a n y of these cases are caused by a bacteria called salmonella. This bacteria is transmitted by the contamination of f o o d and water with faeces and it lives in the intestines of men, animals and birds.
88
When there is any doubt about the purity of water it is always safer to boil it. 89
Cooking Vessels
Old-fashioned cooking pots lined with cadmium sometimes lead to poisoning. The acid in the food releases the cadmium, which then gets mixed into the food and contaminates it. Aluminium and stainless steel pots and pans are much safer.
Insecticides
D D T is not destroyed by cooking or after going into the body. Insecticides such as D D T , which are used extensively for antimosquito purposes and in agriculture, find their way into foodstuffs and are accumulated in anrmal fats and also in h u m a n fat. As D D T is used a great deal in India, the amount of D D T in the body fat of many people in India is quite high compared to other countries. The use of D D T is now forbidden in many countries.
Epidemic Infections
Food becomes contaminated either by unhygienic handling, or by the raw food itself becoming infected before it is handled. Typhoid and enteric infection is spread when contaminated faeces comes into contact with drinking water. H u m a n beings who have infected faeces often transmit these diseases to other h u m a n beings through bad hygienic habits: when hands are not properly washed or when a toilet is not properly cleaned. Amoebic dysentery is also spread when food and water are contaminated by faeces.
Worm Diseases
Many worm diseases are transmitted through food which has been 90
grown in manure infected with h u m a n faeces. A well-known type of worm is the tapeworm, which lives partly in the h u m a n intestine and partly in the muscles of cattle and pigs. Infection begins when the cattle eat grass contaminated with h u m a n faeces containing worm eggs; in tropical countries this is fairly c o m m o n . With h u m a n beings, infection occurs through eating inadequately cooked contaminated meat. A tapeworm can grow as long as 20 feet in the body. In well-fed people these worms generally do little harm. They usually give rise to vague indigestion pains. Tapeworm f o u n d in pork cause far more serious illnesses and this happens when people eat contaminated pork. Adequate cooking would normally eliminate all such worms.
Hepatitis Or Jaundice
Food may also become contaminated by various viruses causing a disease called hepatitis. The popular name for this is jaundice which is virtually an acute inflammation of the liver, and this is caused either by contaminated food, or more frequently, by infected water. This disease poses serious health hazards, especially for a visitor to an undeveloped country who might not have built
up any immunity. There are two main types of hepatitis Hepatitis A and Hepatitis B. Hepatitis A, caused by contaminated f o o d or water is generally mild. Hepatitis B is serious and is usually transmitted by blood-to-blood contact as in the case of a blood transfusion f r o m a person who is infected, or among drug addicts who share a common syringe or needle. It has now been proved that the spread of Hepatitis B is also due to the transmission of this disease by blood-sucking insects such as mosquitoes.
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Tuberculosis
Tuberculosis is o f t e n developed by drinking unboiled milk f r o m an infected cow. However, if the milk is boiled, the danger of TB is almost completely removed. Steps are now being taken in many of the countries of the world to ensure that cattle infected with TB are destroyed.
Pasteurisation
Milk is a food in which germs can grow very quickly, particularly if it is kept at r o o m temperature. Germs in milk can also come through unhygienic handling. Pasteurisation, which means heating milk to a high temperature and then rapidly cooling it, kills all such germs. Care must be taken to ensure that only pasteurised or boiled milk is drunk.
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Chapter 16
Dental decay is caused mainly by sugar and things made f r o m sugar: the sugar gets converted into an acid and it is this acid which harms the teeth, in a short while, even in a few hours. Dental decay was almost unknown in olden days when the consumption of sugar was far less. Even today, in pountries where sugar is eaten in small quantities, trouble with teeth is much less. The best way to prevent decay is to wash one's teeth thoroughly after every meal and specially when one has eaten sugar or sugar products. Vigorous gargling with water and rubbing the teeth and gums with one's finger is enough. Very small quantities of flouride in water also protect against dental decay. Tooth-paste as such has little to do with preventing dental decay except when the tooth-paste itself contains flouride. Tooth-paste, however, like soap, acts as a solvent and helps to release the food particles stuck between the teeth as these particles later tend to lead to dental decay.
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Chapter 17
This is something which affects every one of us at some time or another. In fact, one could even go so far as to say that at any one time almost one out of ten-adults has bad breath.
can be put right by cleaning the tongue, either with a tooth brush or by making use of specially made tongue cleaners. Fourthly, certain lung diseases such as bronchiectasis also cause bad breath.
What to Do
One should go to the root cause as described above and try to cure it. A very good thing to remember, however, is normally, never to breathe fully into the face of the person to whom you are speaking; it is usually safer to turn the face sideways when one is speaking, because very often one does not even know when one has bad breath.
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Chapter 18
The great Napoleon laid great store by exercise and he used to ride hard whenever he could. It is a statistical fact that outstanding men, as figures f r o m the American Who's Who show, do not generally die young. T h e mortality rate of these outstanding men is usually much lower than that of other men of the same age in the United States. This indicates that men who have made their mark in the world do a considerable a m o u n t of preventive maintenance of their most important asset: themselves. Even Billy G r a h a m can be seen jogging round Hyde Park when he visits L o n d o n . He certainly does not leave his health only to good luck and to the Almighty.
ox grew bigger. Every day the m a n grew stronger. Finally the ox was full grown and the m a n was still able to lift it. The moral of this is that the more you use a muscle or an organ of your body, the stronger it becomes. A n d this applies no matter how poor one's physical condition or one's age: m a n ' s physical condition can always be improved by applying exercise in gradually increasing amounts but the increase must be very gradual and without introducing strain in any way, especially when one is getting on in age. The important thing about exercise is that it must be done on a regular basis. One should start by doing a little and slowly build up. If vigorous exercise is done in fits and starts and not on a regular basis, it may do more harm than good.
A large number of people all over the world and especially in the U.S.A. are now doing exercises which they relate to their pulserate. This system of monitoring the pulse-rate is a bonus of the exercise research for the space programme because that is how the aeronauts kept fit in the limited confines of their space-ship. A Pulse-Rate Table for exercising for various ages and in various conditions of fitness is given on the previous page. This pulse-rate table is not only a guide for exercising but it is also very good f r o m the stand-point of medical safety: the pulse-rate during exercise should never be higher than what is shown in the table. The pulse-rate given here should be maintained by exercising for about 15 to 20 minutes. No more. Some people might think hat checking a pulse-rate is complicated and confusing. But it is not so. One can easily learn how to check a pulse in five minutes. Many doctors, of course, are very much against this method of exercising as they do not think that laymen are in a position to check their pulse-rate.
you move, you should have a feeling of grace, rhythm and wellbeing. Your stride should be comfortable. Exercise should be like dancing. It should express the way you feel. The most important part of your body that must be exercised is the cardio-vascular system, and one should exercise that for, say, 15 minutes at least three times a week. Do any sort of exercise you enjoy doing: you can just move about energetically: dance, jog, anything as long as you manage to huff and puff to a certain extent and gel pleasantly tired. But, remember, you must never get over-tired.
As you exercise a wonderful feeling of well-being sweeps through you you feel on top of the world: there is nothing you can't do. This is a very strong motivating force for exercising; and to attain this feeling people in increasing numbers are more than willing to get up early on a cold icy morning and exercise.
develops general fitness. Several different types of exercise are necessary for all-round development. There is no need to exercise so that only your belly is as hard as a rock, or to exercise so that you can do 100 press-ups at one time. If you train yourself to a very high level of fitness in just one or two directions, for, say, the stomach or for press-ups, it would in point of fact give you little general health and fitness for everyday living. This you can achieve far more effectively with a much less vigorous but a much more all-round exercise programme. In addition to exercise for the cardio-vascular system, one should also do exercises which will help to strengthen the back, the spine and the stomach muscles. This would then adequately exercise all the important parts of the body.
There is no point making exercises rigid and tiring. Some people think entirely wrongly, of course that they have not exercised properly unless they are uncomfortable. There is no question of competing with anyone or trying to break records when one is exercising. Keeping fit is not as hard as you may think. You do not have to turn your life upside down. You may not even have to give up entirely all your bad habits, for example, drinking and smoking. In fact, you will get more fun out of them and the harmful effect may even be somewhat offset if you keep completely tit. 103
Exercise To M usic
The following ex ercises can be done while you listen to the radio or to your f a v o u r i t e music on the tape-recorder: Lie on your back a n d sit up, keeping your legs straight; as you get used to it you w i l l not need your hands. This exercise and the previous one are g o o d for the spine, the stomach and the lungs. Lie on your back a n d raise and lower your legs as slowly as possible, keeping t h e m straight. This exercise is very good for the tummy. Running on the s p o t : lift your feet well up off the floor, knees forward. This is an excellent exercise: it takes very little time and can be done a n y w h e r e . It is not only very good f o r the whole cardiovascular system b u t it also exercises the legs and the stomach. Toe Touching: S t a n d with the feet a little apart, stretch up, then touch the floor b e t w e e n your feet, breathing rhythmically and deeply the whole t i m e .
Sarvangasana An excellent exercise for the thyroid glands and will help to prolong youth. There appears to be strong supporting evidence that the Sarvangasana might well be one of the world's best exercises in that it can avoid or postpone a host of illnesses that normally afflict human beings. The teeth, the gums, the nasal passages, the throat, the vocal cords, the spine, the whole nervous system and the abdominal organs are all greatly benefited by this wonderful exercise. The Sarvangasana must, however, be done properly under the supervision of a Yoga teacher. It is an easy exercise to learn and to do.
106
15 to 20 press-ups daily are good for health Press-ups: lie face down, legs straight. Push up with your hands and then come down. Twenty minutes of exercise scientifically done can do more for your health than two hours of strenuous baseball, tennis or football.
were involved. He' maintained that his continuing good health was mainly due to climbing stairs. This is something which all of us can do. It requires no equipment, no change of clothes and very little additional fime and it relieves the strain on the lifts. It is b o u n d to give you a feeling of well-being if you do it regularly. 108
Jogging
Approximately seven to ten million people in the U.S.A. alone go jogging every day; jogging means a slow run; and among these joggers, doctors constitute quite a large number. Jogging as an exercise, is something relatively new. It is the answer to the large number of deaths that are taking place among people, in the age group 45 to 65, owing to various types of cardiovascular diseases. Jogging is almost like a counter-attack to heart disease. Jogging, however, is something which everyone anywhere. All that it requires is the will to do it. can do,
Jogging takes up far less time than most other exercises; it is the least expensive and one of the best forms of exercise. Jogging not only exercises one's whole cardio-vascular system but also exercises the lungs and all the leg and thigh muscles. It is also good for the digestion.
One of the most effective ways of preventing heart disease is to exercise. Not leisurely exercises such as playing golf or going for a slow walk, but exercises that make one huff and puff to a certain extent. Tennis, b a d m i n t o n , football, fast walks, squash are excellent, but these exercises are not always possible. A f t e r a certain age, it becomes difficult for people to do them on a regular basis. People right up to 75 years old go jogging now. One does not compete when one jogs. O n e can set one's own pace; it can be slow, it can be vigorous; it can be for a short time, it can be for a long time it depends entirely on you. The best way to jog is to do it along with walking: a certain amount of walking and a certain amount of jogging. O n e should never get over-tired; just start walking when you are tired. Jogging leads to enormously beneficial results: it exercises the heart and also the numerous veins and tissues a r o u n d it. The rapid flow of blood caused by jogging tends to prevent the clogging of blood and halts arteriosclerosis. Jogging is the single biggest deterrent to heart disease as it tones up the whole of the cardio-vascular system. Some people find jogging uninteresting, boring and uncomfortable: they think it appears a bit childish and a little ridiculous for a grown-up person to get up early in the morning and jog. To overcome this undoubted disadvantage, people can get together and jog in groups. This is being done a great deal in the U.S.A. as it takes a lot of additional will-power to jog alone. Running on the spot is also an excellent exercise. This might be more convenient for some people than jogging, but it certainly takes a lot of will power to run on the spot on a regular daily basis. 110
Deep Breathing
Deep breathing is also a means of attaining a feeling of wellbeing. If you take, say, fifteen deep breaths slowly through the nose, while sitting or standing, it will give you an immediate feeling of well-being. When breathing out, you should sometimes try blowing air through the mouth: this makes the breathing exercise much more effective. The trouble is that most of us do not have the patience or the determination to breathe deeply. It is certainly very boring; but if we do it, it can benefit us considerably. In Japan, people are taught, right f r o m their school-days, to breathe deeply whenever they can.
112
Breathing introduces oxygen into the system and the human system can never have an excess of oxygen. Deep breathing also improves your posture and good posture is a very important factor for acquiring good health.
Chapter 19
Over 50 per cent of the annual total deaths in the United States are caused by strokes and heart diseases of various kinds these are now far and away the biggest killers. Diseases of the heart generally affect people over the age of 40. Since the average longevity in the developed countries right up to 1900 was around 40, it followed that heart disease was rare as people in those days did not live to be old enough to develop heart disease.
Basically the cause of coronary disease and strokes is the same: it is due to an impediment or clotting of the flow of blood in an artery of the heart or the brain.
arteries in the h u m a n system. The blood which circulates in the h u m a n body brings oxygen and other nutrients required by the cells of the body. Coronary heart disease is caused through a clotting or blockage of blood in one of the arteries of the heart. Every part of the heart must have blood and if there is any stoppage in the flow of blood, that part of the heart which is deprived of blood dies. If clotting takes place in a m a j o r artery, it affects a large area of the heart and a massive heart attack takes place which may lead to death. If clotting takes place in one of the smaller arteries, a minor coronary attack develops, leaving a relatively small scar in the heart. The part of the heart that dies through loss of blood dies irrevocably and a scar is left: it cannot recover its use as in the case of a diseased liver or a kidney.
blood through the system. This may result in blood lying congested in the lungs or in blood not reaching the vital parts of the body such as the brain. This may eventually lead to death. It has been f o u n d that inhabitants of areas where the water is soft have almost twice the mortality rates f r o m heart disease than people who live in hard water areas.
When a muscle in the body contracts with exercise it squeezes the blood towards the heart. When it relaxes, it allows the muscle to fill with blood; it is like a minor heart. A man who is 20 p o u n d s overweight with muscle is not straining his heart with these extra pounds: they are actually working in support of the heart. But the man who is 20 p o u n d s overweight because of fat is taxing his heart because his fat is doing nothing to help his flow of blood. Almost all heart specialists exercise because they realise the important part played by exercise in preventing heart disease. One of the reasons they do so is because of the increase of blood in the tissues and capillaries that exercise tends to produce. A wellexercised heart will have more blood vessels to take over if and when there is a stoppage in any one artery. With exercise, the arteries become more elastic and less brittle; the health of the arteries is a very important factor. People do say, d o n ' t they: You are as young as your arteries. It would appear that people doing exercise tend to have wider arteries: this, together with the increase of blood in the capillaries, would tend to allow the blood to flow more smoothly and reduce the danger of clogging in the arteries. The people of the Masai tribe in Africa walk about twenty kilometres a day herding cattle. These people, therefore, have wide arteries and so very few cases of high blood pressure or heart attacks. In order to get fully beneficial results, the exercise must be vigorous. A quiet stroll or a gentle game of golf is not entirely sufficient: something more strenuous such as swimming, fast walking, tennis, squash, vigorous dancing or physical jerks, is necessary. Fifteen to twenty minutes of vigorous exercise, at least three times a week is the minimum amount which is necessary to keep the heart and the arteries in good condition. Although an exercised heart beats more slowly when it is resting 118
compared to a heart which is not exercised, yet its pumping capacity is the same if not greater. In fact, the exercised heartpump works less during a day compared to a heart that is not so well conditioned: this slow beating of the heart is, of course, excellent for its long-term well-being.
It has been proved again and again by various studies that lack of exercise is the single most important factor associated with heart attack for a m a n in his fifties: it is far more damaging than smoking, obesity or nervous tension. Exercise lowers the level of triglycerides and it also probably reduces the blood-cholesterol level. It, therefore, reduces the danger of atherosclerosis which, simply put, means a deposit in the arteries leading to a clogging of the arteries. In the area of rehabilitation of heart-attack victims, excercise plays an important part. A significant survey in a rehabilitation centre in T o r o n t o has proved that heart patients who exercise regularly are much less prone to get recurrent heart attacks than the ones who do not exercise. In fact, people with heart attacks who jog regularly have even gone in for running marathons: this just proves how far heart patients can go with regular exercise, under a d o c t o r ' s guidance, of course. It is estimated that the incidence of heart disease has been reduced by 30 per cent in the U.S.A. over the past two years. Medical experts are of the opinion that over 50 per cent of this reduction is due to systematic vigorous exercise by a large section of the U.S.A. population.
ROUTS NO.
A study was made some years ago of a group of bus drivers and bus conductors. It was found that the incidence of coronary disease was higher among bus drivers compared to bus conductors, as the work of the conductors entailed a considerable amount of strenuous physical movement during the day. A survey of postmen revealed that they had less coronary disease compared to postal clerks, telephonists and telephone clerks, who had sedentary jobs. An experiment in the U.S.A. among American railwaymen indicated that the incidence of coronary disease among labourers was far less than among railway staff such as signalmen, and clerks who had sedentary jobs. 120
In a survey carried out by Professor Morris of the Medical Research Council, U.K., of male civil service staff, it was found that of the 17,000 people studied, 232 had coronary thrombosis. It is f o u n d f r o m this survey that persons taking regular exercise had significantly less coronary disease than the others.
cholesterol. These must be reduced drastically if one wishes to reduce the cholesterol level in the blood. Excess of sugar is one of the biggest single items of food causing high triglyceride: that is why so many people are, as far as possible, avoiding sugar and items containing sugar, including honey, which are very high in carbohydrates. Many doctors think that one can considerably reduce one's chances of having a coronary if one keeps one's blood cholesterol and triglycerides low right from the start, before one develops any symptoms of heart trouble. Cholesterol and triglyceride fat derivatives which are synthesized in the body have a sinister association with atherosclerosis; so one should be very careful about eating foods which have high quantities of carbohydrates and fats.
Fat people tend to have high blood cholesterol but others who are thin may also have high cholesterol levels. So it may be advisable to have a cholesterol and triglyceride check. It is easy to bring down one's cholesterol and triglyceride level by sensible dieting. Remember a stitch in time saves nine. A study completed by the New York Coronary Club showed that people on a diet low in saturated fats, have just about one-third of the incidence of coronary attacks compared to people who eat normal saturated fats. One's doctor may suggest that one should take medicine rather than conform to a rigid diet to reduce one's blood cholesterol or perhaps both. Someone with a tendency towards high cholesterol or triglyceride may have to take medication for most of his life.
walls, the pressure of the blood going through these arteries must go up, because the same quantity of blood as before is now going through narrower arteries, and the body just must have this blood. This is what is meant by high blood pressure. So when the arteries get narrow, the blood pressure becomes high. High blood pressure puts a bigger strain on the heart pump: it has to work much harder to push the same amount of blood through much narrower arteries. The technical term for high blood pressure is hypertension. The famous Mayo Clinic in the U.S.A. has found that where both parents have hypertension or high blood pressure, the risk of their children having it is almost 90 per cent. People who have a low salt diet do not normally have high blood pressure. It was found that the inhabitants of an island in Japan, who took salt sparingly with their food, had very low blood pressure compared to the rest of Japan, where a great deal of salt is taken in the diet. Generally speaking, low blood pressure is benign and harmless. People who have low blood pressure are fortunate in that they will never suffer from tf ? ill-effects of high blood pressure. Low blood pressure sometimes goes in whole families. Statistics have shown that almost 20 per cent of males in the developed countries of the world between the ages of 40 and 50 have high blood pressure. A car driver's pulse-rate is often 150 per minute in traffic against a normal pulse-rate of about 70, and in Apollo 14 the astronauts' heart rates quadrupled at the first set-back. A constant systolic reading of 150 in a man under 50 is above normal; a systolic reading of 180 at any age doubles the risk of a coronary or a stroke. Any man or woman under 60 who has a constant diastolic blood pressure of 105 or more must receive pressure-lowering treatment. 124
Irritability, nervousness, loss of energy and of the power of concentration, insomnia, headaches and dizziness could all be indications of high blood pressure. If you have any of these symptoms get your blood pressure checked as soon as possible. If your blood pressure is higher than it should be, you should take steps immediately to bring it down as high blood pressure is not only a permanent strain on the heart but also increases the risk of atherosclerosis. To bring down high blood pressure will entail a change in the tempo and style of your life to a certain extent. In certain cases a doctor may prescribe drugs.
pipes. You will inhale enough with whatever you smoke to get your dose of nicotine and you will be little better o f f . The only sensible solution is to give up smoking altogether.
To reduce stress you may have to change your philosophy of living. There is something to be said for the hippie philosophy. Live more in the present and be less concerned with the mistakes of the past and the fears of the future. Peace of mind is for today.
It has been found that if the Shavasana exercise is done properly it can have the immediate result of bringing down blood-pressure and the pulse-rate. This, just by itself, would tend to make it one of the world's finest 'exercises'. To do the Shavasana, lie flat on your back, hands by your sides, legs a little apart, in a posture of complete relaxation: The breathing must be slow and through the nose and the mind should be either completely blank or concentrated only on the breathing. 127
This is certainly a very difficult exercise to start with and requires a considerable amount of will-power to do properly: but once anyone has learnt to relax completely in this position, it is not only an excellent protection against a coronary attack, but it also gives the person a feeling of relaxed well-being. Shavasana should be practised by everyone and whenever possible; it can never be done too often. The more it is done, the more beneficial it is to the whole human system. Through relaxing the whole system, by means of Shavasana, the flow of blood in the system is made much easier and the strain of the heart muscles considerably reduced. Shavasana also helps to slow down the build-up of fatty matter in the arteries.
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Chapter 20
Backaches and slipped discs are now becoming more and more common. A slipped disc is caused when the padding of thick fibre between the various vertebrae the separate bones of the spine gets oul of place and the bones themselves rub against each other; this padding is popularly known as a disc. When this happens, that is. 129
when the disc has slipped from its position and the bones rub against each other, the pain is excruciating. The Common Causes Stress. Faulty posture. Injuries or sprains. Degenerative changes.
Stress A very high percentage of pain at the back of the neck and shoulders and also low backaches are due to tension. Some people get a backache whenever they have to face a difficult problem. Faulty Posture Faulty postures often lead to a backache and so do extra soft mattresses, sitting in a car for hours on end and the over-comfortable, soft, padded executive chairs and sofas.
Another good exercise is to sit on one's heels with one's back as straight as possible and then to stand upright and come down again on one's heels. This exercise should be done about 15 times a day; it is excellent for strengthening the back. If these exercises are done regularly, the chances of getting a slipped disc or a backache are remote.
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Chapter 21
What Is Cancer
The body consists of millions of cells which are constantly growing and dying and multiplying at regular intervals. Normally this process is entijely disciplined and orderly and under control. However, for certain reasons which are still u n k n o w n , it sometimes happens that this process in the body is disrupted and there is an uncontrolled growth of cells in an organ. These cells f o r m tumours. Such tumours may be benign or cancerous: they may stay in the
same place in the body f o r years on end. If a tumour is malignant the cancer cells are sometimes carried to other parts of the body. If a cancerous t u m o u r is removed before the cancer cells travel to other parts of the body, then the danger of cancer is removed. That is why early detection and early treatment is so very necessary. Cancer is either carried in the blood stream or the cancer cells grow directly f r o m one tissue to the other.
Cancier kills over a quarter of a million people every year in the U.S!A. alone. But m a n y people treat caricejj as if it is a combination of syphilis a n d small pox; they are scared to find out if they have it, and if they do have it, they are a f r a i d to admit to anyone that they have it. One cf the reasons for this fear is because, when many of the older doctors went to medical schools, almost every case of cancer at that t ime was considered incurable.
Causes Of Cancer
Almost 80 per cent of the causes of cancer are due to exposure to the environment created by m a n . Various chemicals derived f r o m coal-tar can cause cancer: vinyl-
chloride as a cause of cancer of the liver has received a great deal of publicity lately. Some of the food additives that have recently been banned in certain countries are suspected to have caused cancer in human beings, but nothing is definitely established. It is estimated that everyone in the U.K. annually eats approximately three pounds of food additives which are used for colouring and flavour. The cancer causing chemicals are mainly organic chemicals with exotic names like methyl cholanthrene and the like. Irritants in tobacco smoke increase the danger of cancer in the lungs and this is described in some detail in the chapter on smoking.
Saccharin
It was found that if rats are fed on very high and concentrated doses of saccharin, it led to cancer of the blood. This created such a scare that this sweetening agent has been banned in several countries including the U.S.A., Sweden and Britain. Cancer of
the blood can, however, only result if saccharin is taken in very large quantities and not in the quantities people normally take by way of sweetening. Further research will show whether this particular ban is justified or not.
this age since most cancers are insidious and attack silently; rarely does pain occur in the early stages. Seventy per cent of cancer cases are curable if they are detected early. Early detection results in the cancer cells being removed before they have a chance to spread to other parts of the body. Cancer takes a long time to develop and spread: it may even be twenty years before a cancerous tumour begins to spread to other parts of the body. So if the tumour is removed any time during its incubation period, the danger of cancer can be avoided.
One should never be fatalistic about cancer and say, 'If it comes, it comes, and nothing can be done about it.' Not at all. One should be on the alert to discover any abnormal signs in the body. Early detection can result in a complete cure. Over a million people in the U.S.A. are today leading perfectly normal lives after having been treated and cured of cancer.
136
A change in bladder habits. A sore or ulcer that does not readily heal. A sudden change in the size or colour of a wart or mole. A lump or thickening in the breast. Unusual bleeding or discharge.
Cancer Research
Most of the research done in cancer is in the direction of finding a substance which will starve the cancer cells without affecting the normal cells, a substance that can kill cancer without harming the normal tissues.
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Chapter 22
Causes Of Diabetes
The causes of diabetes are not at all established, but what is certain is 140
that diabetes is a hereditary disease. If one of the parents have diabetes, there is a likelihood of their children getting diabetes, but if both parents have diabetes, the likelihood of their children having diabetes is almost certain. Obesity The secretion of insulin in an obese person is the same as that in an individual with normal weight, with the result that the insulin secretion in an obese person is not enough to meet the increased demands of an obese body. So the amount of insulin in an obese body will not be sufficient to deal adequately with the intake of all the carbohydrates; this leads to an increase in the blood sugar of an obese person. This is why the incidence of diabetes among fat people is often high. Although there are many fat people who are not diabetic, most middle-aged diabetics are overweight: they are often the very people who like sweet things i. eat and this, in its turn, leads to a further excess of carbohydrates which the insulin in the system just cannot deal with adequately. Stress Prolonged emotional tension or even sudden stress, say a car accident, can result in diabetes. With a person who is constantly under stress either at home or in the office, there is a continuous building up of hormones in the blood stream and this in its turn may result in a rise of blood sugar and lead to diabetes.
Detection Of Diabetes
Diabetes is usually easily detected by checking the urine. This detection can also be done at home provided one has the right type of testing paper. It is essential that checks be made periodically for diabetes, diabetes is symptomless in the early stages and one is not aware it. Undetected and untreated, it results in damage to the walls the arteries and other damage which ultimately affects many the vital organs of the body. as of of of
Treatment Of Diabetes
Diabetes can now be effectively treated by injecting additional insulin into the body. These additional doses of insulin which are injected will tend to offset the deficiency of insulin in the body which causes diabetes. In some cases certain types of tablets can be taken orally for the treatment of diabetes. The total calorie intake in a diabetic should be restricted but it should be ensured that the minimum a m o u n t of fat, carbohydrates and proteins are taken. The insulin in the body will 142
then be able to deal satisfactorily with the carbohydrates in the body and ensure that there is no excess sugar in the system. It is more important to reduce the total calorie intake of a diabetic than to watch the individual proportions of proteins, carbohydrates a n d fats, but there still must be a balance between these individual proportions.
Chapter 23
Ulcers vary in size f r o m that of a pin-head to about 2Vi cm in diameter, but they are seldom large; in rare cases, however, ulcers become so,big that they prevent food f r o m leaving the stomach. 144
Peptic ulcers develop in the areas where digestion takes place. If the ulcer is located in the stomach, it is called a gastric ulcer; if it is in the duodenal region, which comes after the stomach it is called a duodenal ulcer. It is estimated that at least half a million people in the U.S.A. alone have ulcers. When an ulcer penetrates through the stomach or the duodenum, it is called a perforated ulcer. This is a very serious condition. Ulcers sometimes but very rarely develop into cancer. In this case, the cure depends on early detection and surgical treatment. Ulcers are most common among people in the age group of 38 to 55 years.
Signs Of Ulcer
Heartburn, belching, discomfort or pain in the stomach might indicate ulcers related to food.
Treatment Of Ulcers
Treatment for ulcers is mainly a matter of rest, diet and medicine. Some medicines are given to relax the muscles and other medicines are given to coat the ulcer and neutralise the acid in the stomach. D D Food should be non-irritating, bland and with few spices. The best cure is a change in the pattern of life. There should be no physical strain or emotional problems. Surgery nowadays is very seldom resorted to in ulcer cases. 145
One way of neutralising the effect of the excess acid which causes ulcers is to ensure that something is eaten, say, every two hours. Even a biscuit or two is sufficient. If the ulcer cure regime is properly followed, you can get completely cured and lead a vigorous and useful life.
Chapter 24
The liver is the largest organ in our b o d y a n d weighs about 1.36 kg. It is virtually a gigantic multi-purpose chemical plant. The liver reduces all our f o o d into proteins, carbohydrates and fats. It
also deals with toxic substances such as drugs and caffeine which come to it f r o m the stomach and intestines. In a very short time, the poisons a n d unwanted substances which pass through the liver are neutralised and the purified blood reaches the heart. In fact, the liver operates a 24-hours-a-day rescue service, clearing the blood of poisons or rendering them harmless. The liver's best known function is the secretion of bile. Bile is indispensable for the emulsification and digestion of fats. It also manufactures enzymes which control a large number of chemical processes that go on in our body. The alcohol which we drink is broken down by the liver into harmless carbon-dioxide and water. But even the best liver in the world cannot neutralise very many large pegs of spirits taken at one sitting. Excessive drinking over a long period does the liver harm and may lead to cirrhosis of the liver. T o o much food, like too much alcohol, also harms the liver and tends to the destruction of the liver cells. Excessive eating and drinking have probably caused far m o r e casualties among h u m a n beings than all the bullets and bayonets of our civilization. Eating less never causes harm; it can only do good. The liver, unlike the heart, has marvellous powers of regeneration and even if a large part of its cells are destroyed, it can return to normalcy in a few months, if the strain on the liver is reduced by eating and drinking much less and having a bland diet.
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Chapter 25
of the important part played by the kidneys in the functioning of the body. Blood is being continuously filtered by the kidneys, and the waste matter f r o m the blood is taken to the bladder in the form of urine. The kidneys are a very precise and delicately engineered part of the body and they have the ability constantly to evaluate and treat the volume and chemical nature of the blood. The kidneys also control thirst. They make one drink enough to carry off the urea or unwanted matter in the blood. If the kidneys fail, urea accumulates and one of the most distressing symptoms is a raging thirst. One of the most important minerals in the blood is sodium chloride or c o m m o n salt. The output of salt f r o m the body is also managed by the kidneys. The sensitive, delicate and complicated kidneys are built to operate at a certain blood pressure. If the pressure falls drastically through blood loss or shock, the kidneys find it difficult to work and the body could be in danger. High blood pressure gradually destroys the kidneys: the vital working units shrink and form scars and the kidneys become smaller and lose much of their functioning. The kidneys have an amazing reserve and even if 90 per cent of the nephrons are damaged, the remaining 10 per cent can still carry on reasonable filtration so that life will not be in danger.
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Chapter 26
Hernia, which laymen call a rupture, is crippling more men today than any other physical infirmity, with the exception of heart disease and arthritis. About 400,000 hernia operations are performed annually in the U.S.A. alone, making it second, by way of operations, to the removal of tonsils and adenoids.
*
A hernia develops in the groin and is caused mainly by lifting heavy things. A sac of tissues comes out of one of the cavities in the body in the region of the groin. This sac can easily be pushed back by an operation or by wearing a truss.
On rare occasions when the sac cannot be pushed back this leads to a serious condition and necessitates an immediate operation; this is called a strangulated hernia. It is estimated that over four million Americans are walking around with their hernia untreated. Many of them wear trusses, but trusses seldom fit and an operation is normally far better than wearing a truss. Three out of four hernia cases occur in men. Women do not normally get hernia. Most hernias can be cured by an operation. One should not delay an operation: the younger one is, the easier and more successful is the operation.
Chapter 27
We are specially mentioning prostate trouble because it is something that almost inevitably happens to men over a certain age. Fifty per cent of all men over the age of 50, sixty per cent of men over 60 and seventy per cent over 70 have prostate trouble. The prostate gives trouble when there is an overgrowth of tissues and this interferes with urination. The prostate is a gland on top of the bladder and when it becomes enlarged, it makes the passing of urine difficult. Doctors have called the prostate a part of the
human plumbing department. When the prostate gets enlarged, a person is able to get rid of only a few teaspoonfuls of urine at a time. Therefore, an operation is about the only real cure for prostate trouble. On rare occasions, in older men, the prostate gets cancerous. A f t e r a certain age it is good to check the prostate, because if it is cancerous, the sooner it is dealt with the better. Up to now there is no certain method of preventing the overgrowth of tissues which interferes with urination. But many teachers of yoga have claimed that certain types of yogic exercise, if done regularly, will prevent an enlargement of the prostate gland, so that a prostate operation could be avoided altogether.
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Chapter 28
156
A headache is perhaps the most frequent single complaint of modern times. One of the main causes are tension and muscle spasms in the neck, scalp and jaw. For this reason, massaging or otherwise relaxing the neck muscles can sometimes help to relieve headaches. Most so-called migraine headaches are really severe tension headaches: the cause is entirely psychological. Many diseases have also been linked with mental attitudes. Psychiatrists say that migraine is definitely associated with hostility. They believe that for many of the illnesses arising out of tension situation, the victim has a deep-seated desire to hurt someone or something a r o u n d him or her a n d the headache is a subsequent reaction to this deep-seated desire. Headache patients frequently worry a b o u t brain tumours, but the possibility that an intermittent headache is caused by a brain tumour is exceedingly remote. The best cure for a headache is to take an aspirin or some other such analgesic but if the headache persists for some days a doctor should be consulted.
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Chapter 29
A c o m m o n cold or cough with fever has to take its course. There is really no shortcut cure. The best way of treating it is to take rest and to have, maybe, some antipyretic and analgesic drug every few hours. Drinking plenty of liquid is also recommended. An analgesic will help to bring down the fever and generally m a k e a patient feel more comfortable. A cough mixture has the same result. But such medications can only marginally shorten the period of a cough or a cold.
A running nose is advantageous to a certain extent, as the p r o f u s e outpour of fluid carries the virus outside the body. In the case of a cough, the violent rush of air helps clear material f r o m the breathing tubes. The c o m m o n cold and cough get cured in their own time: one cannot really hurry up the process. If there are no side-effects, like extraordinary aches and pains or prolonged and continuous coughing, one should continue taking antipyretic and analgesic drugs regularly for seven days or until the temperature comes down. There is no need to panic because by that time the fever is bound to subside. Many patients, however, do not accept a suggestion of an aspirin or any other such analgesic f r o m a doctor for treatment of a cough or a feverish cold because the prescription of a mere aspirin is often equated with disinterest or neglect on the part of a physician. This attitude, of course, is absurd. G o o d treatment does not necessarily mean an enormous amount of medication. In fact, the less medicine one takes the better it is.
Chapter 30
ankle and the knee. It is quite a common disease and there are approximately 400,000 cases of gout in the U.S.A. alone. Gout usually strikes people between the ages of 30 and 60. Gout results because of an imbalance in the body, which causes an excess of uric acid. It is often a hereditary disease. No one knows the exact cause of gout, but eating rich food such as liver, kidney or sardines, which are all high in purine content, tends to intensify the incidence of gout. Gout hits the poor as much as the rich. It also effects teetotallers as well as men who drink, and vegetarians as well as meat-eaters. Drugs of various types are used in large quantities by patients of gout to relieve the unbearable pain. These drugs, are also helpful in getting rid of excess uric acid, which causes gout. There is no certain cure for gout but the latest drugs help to a considerable extent. Even taking a diet low in purine content does not always help in relieving the pain. Nor is it established that giving up alcohol will lead to a cure.
sometimes causes a knobby swelling at the most distant joints of the fingers. Rheumatoid arthritis usually starts in middle age and can cause you to feel sick and stiff all over, in addition to having joint pains. Ankylosing spondylitis affects the back and the joints of the lower back. You may be suffering f r o m it if your back is sore for a long time, particularly if it is stiff in the morning and you are unable to touch your toes.
Chapter 31
Alcoholism is generally caused by a feeling of insecurity, unhappy family or work conditions, worries, anxieties, frustrations and by conditions that make it difficult for a person to face reality.
One should not normally take more than two pegs of alcohol a day. Q Alcohol should preferably not be taken on an empty stomach. Before going to a party where there may be considerable drinking, it is advisable to have a small glass of milk: this tends to protect the stomach f r o m the h a r m f u l effects of heavy drinking. An alcoholic drink should preferably be well diluted. 165
An excess of alcohol reduces the a m o u n t of Vitamin B in the liver. So, heavy drinkers of alcohol should take extra doses of Vitamin B to protect their liver. One should never drink if one has an ulcer in the stomach or if one is suffering f r o m diabetes, hepatitis, epilepsy, or high blood cholesterol. Alcohol is not conducive to reducing weight as it contains a very high number of calories. One should never take sleeping tablets, barbiturates, antihistamines or mood-changing drugs with alcohol. If one does, one becomes confused, unsteady and in some cases it can even be fatal. Excess of alcohol also tends to produce gastritis and loss of appetite and this lessens physical fitness.
Alcohol is perhaps the single biggest cause of automobile accidents. A f t e r drinking inhibitions are not felt and drivers tend to take m o r e risks and that is how one has accidents. In some countries, after an accident, the a m o u n t of. alcohol in one's system is checked by a breath analyser test. If the a m o u n t of alcohol in the breath exceeds the norms laid down, the penalties can be very severe. Two small whiskies taken on an empty stomach impairs the performance of the driver. The beneficial effects of the introduction of the breath analyser test in the U.K. are undeniable. The number of accidents, both of motorists and pedestrians, have come down considerably. Even today in the U.K. after the introduction of the breath analyser test, a high proportion of all those killed in road accidents, particularly pedestrians, are still f o u n d to have a high level of alcohol in their blood at the postmortem examinations.
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Chapter 32
WHAT SMOKING DOES AND HOW TO DEAL WITH IT Why Smoking Is Harmful
Tobacco smoking is prevalent in most of the countries of the world. According to a survey made in 1945, on an average 20 cigarettes a day were being smoked by every adult in the U.K. Since that time there has been so much information about the link between coronary disease, lung cancer and tobacco that it resulted in a definite drop in smoking in the U . S . A . In other countries, however, there is hardly any decrease in the number of people who smoke. Smoking is still widespread: almost half the adults in Britain at present smoke and every year there are at least 50,000 deaths in the U.K. which can be attributed to smoking.
Statistics have proved that by far the greatest number of deaths through smoking are caused by coronary disease. Broadly, for every 100 deaths caused by coronary heart disease and attributed to heavy smoking, only 20 deaths are due to lung cancer. Smoking is the single biggest avoidable menace to good health.
been proved to have definite links with lung cancer, which is our commonest cancer in an age when cancer deaths are on the increase. From the latest reports it appears that any kind of smoking involves some risk of lung cancer. The death rate f r o m cancer of the lung in heavy cigarette smokers is thirty times more than that of non-smokers.
that being 5 kg. overweight isa greater health hazard than smoking about 20 cigarettes a day. In fact, the detailed conclusion of a study group of doctors, who are smokers and non-smokers, has proved that non-smokers even if they are overweight are generally more energetic and less tense than smokers.
The chief hazard f r o m car exhaust fumes is carbon-monoxide, but even in the heaviest rush-hour traffic, the amount of carbonmonoxide in the atmosphere is never more than 4 per cent. But with an average cigarette smoker the percentage of pollution for him caused by his own cigarette smoke is far more than 4 per cent. Pollution wise, cigarette smoking is far more harmful than living in the most polluted area.
A cigarette smoker who switches over to a pipe or to a cigar will inhale enough until he gets his former quota of nicotine. Persons who have always smoked only cigars or pipes tend to take in less nicotine than cigarette smokers. To give up smoking successfully, a clean break is the best thing: an alternative, though this is difficult to maintain, is to cut down the daily number of cigarettes smoked to, say, about eight. Some smokers have given up smoking altogether with the aid of group therapy. Currently our society is obsessed by anxieties about drug addiction, but clearly nicotine addiction is far more widespread and much more lethal.
It has been estimated f r o m official studies both in the U.S.A. and C a n a d a that if cigarette smoking is abolished, the loss of revenue can almost certainly be offset by the country's saving in health care costs, reduced pensions because people will live longer, and increased production.
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It has been proved that noise, whether continuous or intermittent, heightens the stress level of the average human being. Noise f r o m traffic, aircraft, maciinery or electronically amplified music is h a r m f u l to health and there is fairly convincing evidence to b e a r this out. Psychiatrists f r o m London have published figures showing that admissions to mental hospitals were more frequent in areas close to Heathrow Airport where noise from the aircraft w a s
loudest*. While the validity of this study has since been questioned, there is no doubt that individuals whose sleep is disturbed by aircraft noise or other such factors perform less well at tests of intelligence and have a lesser coordination of movements than might be expected. 13 The latest f o r m of noise pollution is infrasound sounds of such low frequency that they cannot be appreciated as sounds at all by h u m a n ears. Infrasonic noise may be generated by machinery such as compressors: it is a dull continuous background sound and is fairly common in large buildings including factories, office blocks and hospitals. This noise may cause a feeling of sickness and some difficulty in breathing. Some doctors consider that the discomfort arui bad temper in some people may also be due to infrasound. Noise can be measured very loud noise is 110 decibels; this is what one often gets when the sound in a discotheque is really loud. This noise can definitely cause harm to one's hearing: if one has it continuously for say two hours, it can cause a substantial loss of hearing among 10 per cent of the people present. It is not for nothing that a large proportion of city dwellers in the developed countries of the world now have week-end cottages in the country side. People are beginning to realise more and more the great advantages of the relaxing effect which a calm and noisefree atmosphere creates. The great sages of the world throughout history have always spoken about the powerful effect of silence on one's personality. The great Aurobindo always had long periods of silence; General de Gaulle insisted on complete silence after nine every evening he claimed that silence greatly helped in his development. Everyone should be completely silent for some period of time every day. It will have a soothing and relaxing effect on the whole personality. 176
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Fast travelling through three or four or more time-zones is certain to put the whole body's internal clock into disarray. One tends to become confused and disoriented for quite some time.
Extensive investigations have shown that there is a definite change in our biological rhythm, while crossing rapidly through several time-zones. The important symptoms are inability to concentrate and difficulty in sleeping. It has been f o u n d that an average individual needs at least twenty four hours for evpry time-change of two hours or over, to reset the biological clock. Many business houses and Iron-curtain countries insist that a conference should take place at least 24 hours after a person has arrived at his destination, if a number of time-zones have been crossed. Therefore, it is always best to have a long rest before one begins to do any serious work after a long journey covering a number of time-zones. A very large number of people are affected by working on night shifts. Nurses, factory workers, policemen, airplane crew and many others have to work at night for long periods. It has been found that too frequent changes f r o m day-shifts to night-shifts upset the body clock and have an adverse effect on the h u m a n system, especially the digestion. Time must be given to get the body adjust satisfactorily between day and night work. It would be preferable that the time for a changeover f r o m day to night work should be at least a month, otherwise the body will find it difficult to adjust itself satisfactorily.
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People often generalise about the influence of climate on one's energy, health and creativity. A point is often made that certain nations cannot really advance industrially or otherwise because their climatic conditions are very unfavourable. But this is not really correct. Climatic conditions are not of any real disadvantage to any country as far as energy, fitness and vitality are concerned. The Scandinavian countries, for example, generally have a cold, harsh climate, yet the sickness and mortality rates are low there and their productivity is better than many countries with more favourable climatic conditions.
Over the centuries men have been able to adjust themselves very well, no matter what the climatic conditions. After all, the great civilisations of the past have flourished in every type of climatic conditions.
The Japanese have a hot and humid climate for the m a j o r part of the year yet they are as energetic if not more energetic, than people living in relatively more favourable climates, for example, than the people in the Mediterranean countries. Similarly, in some of the Southern States of the U.S.A., the climate is hot and humid, yet the mortality and health rate there are the same as areas in the U.S.A. with a more favourable climate. And the people there are just as energetic and hard-working. The great Islamic civilization began many hundreds of years ago mainly in arid desert countries and it has flourished therq with great vigour and energy. A factor which has almost entirely neutralized the disadvantages of an unkind climate is, of course, air-conditioning: both for cooling and heating. A man is now able to live satisfactorily under any geographical and climatic conditions and still have proper health, fitness and energy.
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The h u m a n body always benefits f r o m a change of surroundings even if it is only for a day. And even if the new place is uncomfortable and unpleasant, the mere fact that the body has a change of environment is bound to do it some good.
The need for frequent changes of environment does not have to be exaggerated. The reason is that a change of environment probably reduces the stress in the human body which often comes about by doing the same thing again and again, at the same place. So do not hesitate when a week-end holiday is suggested to you.
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Saunas, massages and hot springs are all expensive methods of acquiring a feeling of well-being. They certainly make you feel good, but it is d o u b t f u l whether they can bring any lasting benefit as far as one's health is concerned. It is also debatable whether 183
they are really worth the enormous sums of money one pays to have them. Sauna baths and massages sometimes result in a temporary loss of fluid and thereby of weight, but it is soon replaced and they d o n ' t get rid of h a r m f u l fat in the body. The good effect of hot springs is probably due to the fact that one has to change one's environment to get to them and great benefits occur to the human system through a change in scene. Hot natural springs sometimes have a soothing and healing effect on persons suffering from arthritis, rheumatism and gout. But the cure in most cases is temporary and momentary and it is mainly because of the heat that the pain is relieved. If one sets about the matter properly by eating sensibly, doing suitable exercises, and occasionally having a change of environment, it is as good as going to a far-away place for the hot waters or having a sauna or a massage. And this is certainly far less expensive. So d o n ' t cry your heart out if you cannot a f f o r d an expensive sauna, massage or hot spring.
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any kind is good for the health. To benefit f r o m the valuable ultra-violet rays of the sun, which generate vitamin D in the system, it is not necessary to lie directly in the sun the rays can be of benefit even if you are in the shade, provided that you are not wearing thick clothing. {? Over-exposure to the sun can be d a n g e r o u s a n d can lead to sunstroke. For s o m e o n e used to the British sun, exposure to the sun, say in the M e d i t e r r a n e a n or the tropics, should be by g r a d u a l stages. W h e n there is an e n o r m o u s a m o u n t of perspiration f r o m the b o d y , it is essential to replace b o t h water a n d salt. Unless this is done, a person is liable to collapse. A drink of water with a d a s h of salt, sugar a n d lime is excellent. T h e eyes are the one part of the b o d y that must be protected during sun-bathing. If the eyes are properly protected f r o m the sun, the b o d y will not s u f f e r any h a r m . There is no f o u n d a t i o n f o r the p o p u l a r belief that the head a n d the back of the neck must be protected f r o m the sun. A f t e r acclimatisation, the b o d y can t a k e any a m o u n t of sun provided t h a t the eyes are properly protected.
tant. Moreover, the enormous volume of water in the sea together with the action of the tides contributes towards keeping sea-water safe for swimming. Another reason why no infection occured could be due to the fact that very little water is swallowed by swimmers.
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