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Nutritious
Food
Eat
for health - And enjoyment
Many people want to be healthy but don’t want to go through the little extra
effort it takes to get a nutritious diet. This exercise is not for these.
Others want to be healthy, and are willing to change habits and customs, but
don’t know how to go about making the changes. This exercise is designed to show
these a simple way to stay healthy while enjoying the food they eat. If you are
one of these, eat and enjoy!
About nutrition:
Nutritious food is food that tends to make a child healthy and growing and keeps
and adults healthy and strong.
Food is composed of water, carbohydrates, proteins, fats, vitamins, minerals,
phytochemicals and various other constituents.
Carbohydrates: Include many different kinds of sugars, starches and complex
fibers.
Simple sugars absorb rapidly from the intestinal track into the blood stream.
Starches are slower to be digested and therefore enter the blood at a slower
rate.
Complex carbohydrates may be soluble or insoluble and often digest very slowly,
or not at all.
Each gram of carbohydrate provides about 3.5-4 calories per gram or 15-20
calories per teaspoonful.
Calories are the fuel that powers the cells of our bodies.
Proteins: Proteins too may be simple or complex.
They take longer to digest and therefore are slower to be absorbed into the
blood stream.
Protein also provides about 3.5-4 calories per gram, but protein calories are
used to build and maintain tissues rather than for energy (under normal
conditions).
Fats: (Triglycerides) Fats are the batteries that store our energy until
needed.
They digest slowly and are absorbed slowly.
Fat provides about 9 calories per gram or 45 calories per teaspoonful.
Some vitamins and other chemicals are attracted to fat and stored with it.
Vitamins: Our healthy bodies manufacture many chemicals each day that are used
by the body to keep us healthy. But there are some essential chemicals that the
body is unable to make. These chemicals are called vitamins.
Minerals: Minerals are also necessary for health. Small amounts of iron, copper,
calcium, zinc, etc., are all needed to maintain healthy bodies – some in
minuscule amounts and some in significantly larger amounts.
Water: Like vitamins and minerals, water contains no calories. It serves as a
solvent for certain foods and to keep the body well hydrated.
Alcohol also provides calories, about 7 per gram or 35 per teaspoonful. Alcohol
is a poison to all cells of the body. It ought not be used for food or drink. It
is a good antiseptic to clean wounds, and a good solvent for medications.
Phytochemicals: Phytochemicals (plant chemicals) include a wide spectrum of
substances normally present in foods coming from plant sources. They are the
source of many preventive and healing remedies unique to plants.
Note: most food has a combination of constituents – carbohydrate, proteins, fat
and all the rest.
The ideal diet:
All of the nutrition a healthy adult needs may be obtained from plant sources –
with one or two exceptions. Everyone eating only foods from plant sources needs
vitamin B12 supplements - and in the winter time in temperate climes, vitamin D.
(Vitamin D is made in the skin when the sun shines on it. It is not generally
present in plant foods (or animal) unless added as a supplement.)
Approximately 12% - 15% of our daily calories should come from proteins.
Approximately 20% - 25% of our calories should come from fat.
The remainder approximately 60% - 70% should be composed of carbohydrates – from
plant sources that have had minimal processing and refining.
If one will eat a wide variety of unrefined plant foods in sufficient quantities
to maintain normal weight and growth, he/she will obtain the correct amount of
carbohydrate, protein, and fat – plus all of the vitamins, minerals and
phytochemicals. It is usually not necessary to count calories or to restrict
calories if they are obtained from unrefined plant sources. Even children can
thrive on a plant based diet so long as they obtain sufficient calories to reach
their normal growth curves.
Refined foods are those that have been treated by some manufacturing process
that removes many of the vitamins, minerals and other beneficial phytochemicals,
etc. Examples of refined foods include white sugar, white flour, all juices, all
oils, margarines, and free fats and some proteins (gluten, tofu).
Since refined foods are lacking many of the vitamins, minerals and
phytochemicals present in the whole foods, they ought to be used sparingly in
one’s diet.
Many plant foods may be eaten fresh and uncooked. Others require sprouting or
cooking to obtain optimum nutrition. While during an illness, raw foods and
fresh fruit and vegetable juices may be beneficial, these are generally not
necessary for healthy individuals.
Food Groups:
Grains: Wheat, rice, rye, oats, barley, corn, buckwheat, millet, and many more.
Grains are good sources of carbohydrate, protein and fat as well and many
vitamins and minerals. Grains lose many important vitamins and minerals when
they are refined. Therefore, they are best eaten without removing the germ and
the brown coat.
Vegetables: The term vegetable is generally used to refer to all of the various
roots, stems, leaves, and many of the “fruit” containing seeds grown in the
garden. Most vegetables are good sources of carbohydrates, vitamins, minerals
and phytochemicals, but almost all vegetables also contain good sources of
protein and some fat. (Note: leafy plants often contain small amounts of high
quality protein)
Fruit: Fruit and berries are excellent sources of carbohydrates, vitamins,
minerals and phytochemicals. They all also contain small amounts of protein and
fat. Much of the carbohydrate in fruit is present in the form of simple sugars
that are rapidly digested and absorbed into the blood. For this reason it is
generally best to eat fruit whole without juicing. Avocados and olives are rich
sources of fat.
Nuts: Nuts are excellent sources of valuable fats and proteins and only small
amounts of carbohydrate. They ought to be part of every daily menu. Because they
are high in fat and hence high in calories they should be used sparingly –
especially by those trying to control their weight, They are a good source of
added calories for growing children. Unlike other nuts, chestnuts are very low
in fat.
Seeds: There are a number of seeds that don’t fit well into the other food
groups. Examples include sunflower, flax, pumpkin and sesame. Most seeds are a
good source of fat and protein with lesser amounts of carbohydrate. They are
good sources of valuable vitamins, minerals and phytochemicals.
Legumes: Beans, peas, lentils, soybeans, garbanzos, etc. are excellent sources
of carbohydrate, protein, vitamins, minerals, and phytochemicals. Soybeans are
also high in fat. Legumes ought to have a place in every daily menu. They must
be cooked or sprouted to be digestible.
Herbs: Some herbs are also considered to be vegetables. Others are used
primarily for flavoring other foods. These have limited nutritional benefits,
though may contain valuable phytochemicals.
Honey, Maple syrup, sugar cane, rice sugars, malt sugars, and similar foods are
primarily simple sugars that are absorbed rapidly into the blood stream. They
are best used in limited quantities.
These foods, when of good quality, of wide variety, prepared in simple but
attractive ways, and eaten with gratitude and thanksgiving to God will provide
the very best of nutrition for health and long life.
Some plant foods are not compatible when used in the same meal. With a bit of
self-examination, most persons will rather rapidly learn what foods don’t go
together for them.
As a general rule, though a wide variety of plant foods are recommended over
time, it is not wise to have too much variety at any one meal.
Meal planning and preparation:
For most people, three meals daily works best and gives the best opportunity to
obtain adequate calories and variety in the diet. This is especially true for
growing children and persons involved in physically active work. Persons
employed in more sedentary work and those who have slowed down because of
increasing age may function best on two meals daily.
It is not generally necessary to count calories if eating primarily of natural,
unrefined foods. It is however important to eat the amount of food that will
afford normal growth for children and ideal weight for adults. Active children
will often require more of those plant foods that are high in fat in order to
obtain adequate calories. (avocado, nuts and nut butters, sunflower and other
seeds, olives, soy, etc.)
A good guide to follow is to eat the largest meal near the beginning of the day.
This will supply the energy needed for the duties of the day. A smaller meal
toward the middle of the day will give an added boost. Please keep the evening
meal small, using simple, easily digested foods. One may expect the best sleep
if the stomach is empty by bedtime.
Meals may be based around grains, vegetables, legumes, or fruit – the other food
groups generally serving to fill in and balance the nutrient needs. Which food
group is chosen as the base around which a meal is planned is generally not
important and is most often determined by habit or culture.
Whole grains, as in cereals or breads, go well with all other food groups,
fruit, vegetables, herbs, legumes, nuts, etc. They may be used at any meal of
the day.
Nuts go well with fruit, grains, herbs, and some vegetables.
Fruit goes well with grains, nuts and seeds and with some leafy vegetables and
herbs.
Vegetables go well with grains, legumes, herbs.
Legumes go well with grains, vegetables, herbs.
Seeds go well with grains, herbs, fruit, vegetables and nuts.
Breakfast – the first meal of the day:
The first meal of the day will ideally also be the largest, containing
sufficient calories and nutrients to fill the fuel tank for the day’s
activities. Grains, vegetables or legumes generally provide the best food groups
to choose to base the meal upon. Other food groups may be used to fill in and
give balance to these.
Examples:
Grains: Whole grain porridge, whole grain packaged cereals, and/or whole grain
breads may be balanced with fruit, fresh or preserved; nuts and nut butters;
honey, etc.
Vegetables: Soups; baked or otherwise cooked vegetables; salads made of leafy
plants and herbs, fresh vegetables, nuts, seeds, beans, etc.; breads, crackers,
etc.
Legumes: Soups; baked or otherwise cooked beans with/without other flavorful
vegetables, etc.; tofu prepared in a variety of ways; various spreads, (humus);
breads, crackers, etc.
Mid-day meal:
The mid-day meal may be based upon the same choice of food groups as the morning
meal, but designed to give variety. If Grains form the base for breakfast,
choose vegetables of legumes around which to build the mid-day meal. Most people
– except the most physically active – will want and need a smaller mid-day
meal.
Evening meal:
Eat the evening meal early so the stomach is empty or nearly empty when going to
bed. To achieve this, the evening meal is usually best based upon fruit, grains,
nuts, seeds or salad greens and will be much smaller than the other meals.
Note: Water is the best fluid and is best taken between meals.
Drinks:
Fruit and vegetable juices, herbal drinks, soy and other plant based milks, and
other drinks, both hot and cold also have a place in good nutrition. When used
as food, these are best used during meal times, being careful not to consume in
large volumes to dilute the food and slow digestion.
Fruit and vegetable juices may be useful in health when one senses the need for
concentrated calories and micronutrient vitamins, minerals, etc. These may be
especially valuable for adding calories to the diet of active, growing children.
They are best used at the regular meal times.
Fruit and vegetable juices may also be valuable during times of illness when
easily assimilated calories and nutrients are needed.
Soy and other plant milks may be used as hot or cold drinks with meals, on
cereals, in gravies, sauces, etc.
Carefully selected herbal teas have value for pleasure, for social occasions,
and for therapy during illness.
Other food items:
There are many other things available in nature and in the grocery store that
are used for food. Many of these fit well within the outline described above.
Many others may not reach this ideal, but may be the only thing available,
limited by location, cost, social or cultural restrictions, etc. One’s interest
in good nutrition will ideally be founded upon the desire to enjoy the best
health possible given the circumstances available to us. No particular diet will
win for us a place in heaven. But, a good, health-promoting diet may provide us
with the best health possible whereby to glorify God and serve our fellow men.
This is the objective of this article on nutrition. Based upon this objective,
let us look at the following items.
Role of:
Refined, milled, extracted, concentrated, manufactured, and otherwise altered
foods in healthy nutrition: Many of these foods are more easily digested and
assimilated – an important fact to remember when needing to increase calories
for active children and debilitated and elderly persons. They often store better
than unrefined foods. On the other hand, they easily provide excessive calories
for most people, lack many essential micronutrients, and are often many times
more expensive that their natural counterparts. Therefore, they are best
reserved for celebrations and other rare occasions rather than a regular part of
the daily fare.
Salt: Everyone needs salt. Unfortunately, most eat far too much salt and
increase their risk of many diseases thereby. Learning to enjoy food with
reduced amounts of salt occurs rapidly for those willing to cut out the
excessive amounts.
Spices: Spices are not an essential part of a health promoting diet. Some spices
when used in small amounts provide interesting and pleasant effects on our food,
making it more palatable. Other spices, even in small amounts irritate the
digestive track, interfere with digestion, and if taken late in the day,
interfere with sleep.
Vinegar: Vinegar is a good preservative. It also provides a sour taste that is
appealing to many. But vinegar is an irritant to the digestive track.
Yeast: Yeast is composed of living microorganisms. It is most commonly used in
baking to cause dough to rise before baking. When used in this way, yeast is a
satisfactory food product. Brewer’s yeast is high in B complex vitamins
including B12 and may be used as a supplement of B12.
Baking powers, baking soda: Not a healthy item, and when used, ought to be used
sparingly.
Flavoring agents: Natural flavors as derived from the foods in the garden and
kitchen are the most healthful. “Natural” flavors purchased in the market and
contained in many manufactured food items are most often of unknown origin and
may contain constituents we would not normally eat if we knew.
Nutritional supplements: The need for nutritional supplements is rare for one
who is eating the “right” kinds of foods in the correct amounts. They are
expensive, and often composed of constituents we would not normally eat. Though
more work and time intensive, nutritional boosts, when necessary, are best made
from natural foods processed so as to be tasty and easily assimilated.
Foods from animal sources – milk, cheese, eggs, meat, poultry, fish, etc.: Food
derived from animal products is never as beneficial to health as those derived
from a wide variety of natural plant foods. On the other hand, there are
occasions and locations where animal food products are all that is available for
providing a nutritionally balanced diet. Accept for those products declared as
unclean in the Bible, animal food products may be used when plant sources are
inadequate in quantity, quality, or economy. Even when animal food products are
essential, efforts to obtain generous amounts of plant foods are important to
good nutrition.
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Ice and cold water have several effects on the
human body that may be used to help the body heal.
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By causing constriction of the blood vessels, ice
and cold water may reduce bleeding and bruising from injured tissues.
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Application of cold may reduce pain by it’s
affect on nerve fibers.
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Cold slows the metabolism, protecting injured
tissues from the actions of enzymes and tissue agents that destroy tissues.
Indications for the use of ice and cold water in treatment:
- Cuts and lacerations: Any injury that cuts across
blood vessels and causing bleeding may be benefited by applying ice or cold
water to the injury.
- Bruising: Bruising occurs when tissues are injured.
Blood and lymphatic vessels become injured and leak blood and fluid into the
surrounding tissues, causing swelling, discoloring, pain, etc.. Applying ice or
cold may constrict the vessels and help to prevent leakage. The sooner after
injury that ice can be applied, the more effective it will be.
- Sprains and strains: The pain and swelling that
occurs when an ankle is twisted, or a muscle strained, may be relieved and
improved by the application of ice or cold. Again, the sooner that ice is
applied, the more effective it will be in preventing swelling and discoloration.
- Broken bones: Ice and cold will not heal a broken
bone, but early application may reduce the pain and swelling. Proper medical
help will still be needed to set and cast the broken bones.
- Pain: Not all pain is caused by injury. Ice and
cold may still be beneficial in controlling the pain. It may be applied to the
head in case of headache, or to tender areas of spasm and inflammation in tense
muscles. It is helpful in treating tooth ache, earache, and other types of pain.
- Inflammation: Ice or cold water may be helpful in
preventing an inflamed appendix from rupturing while waiting surgical
intervention. It may help to prevent the spread of toxins and body chemicals in
such indications as snake bites, bee stings, gangrenous tissues, abscesses,
etc..
Application technique:
- Place ice in a flexible container (rubber or latex
bottle, plastic bag, etc..) and cover with a soft cloth to prevent prolonged
direct contact to the skin and tissues. If using cold water, soak soft cloth in
the cold water, wring out excess. Place the cold material upon the injured or
diseased area. Change as often as needed to keep the area cold.
DO NOT FREEZE!
- As a rule, the optimum duration for the benefits of
ice and cold water is 24 hours or less. Injuries may then be treated with
applications of heat or of alternating heat and cold after 24 hours.
Appendicitis needs surgical treatment as soon as possible.
- When treating inflamed muscles and trigger pain
points, direct application of ice to the local area accompanied by deep massage
may be beneficial in relieving pain.
Precautions:
- Do not allow tissues to freeze! This can generally
be prevented by covering the ice with a soft, dry cloth.
- Seek Medical attentions as soon as possible for
abdominal pain suspicious for appendicitis, snake bites and all other life
threatening events.
- Do not expose large areas of the body to ice and
cold at one time. Keep the body warm while using ice therapy.
When medical help is not available:
- Ice will not prevent an inflamed appendix from
rupturing, nor a gangrenous foot from spreading toxins to the body. If medical
help is not available the following things may be helpful: Keep the person quiet
and as comfortable as possible. Keep patient hydrated with frequent small
amounts of fluids by mouth. Light, easily digested food may be given when
patient is hungry, but do not “push” if not hungry. Fever and pain may be
controlled with cool baths, ice packs, etc.. If medications are available,
Antibiotics may be helpful if infection present. Pain medications may give
relief. Poultices made from charcoal and many plants and herbs. Where pus is
present, it must be widely drained. This may be done with a sharp razor blade or
other knife with minimal discomfort if first cooled well with ice.
- As Improvement begins, gradually increase oral
fluids and diet, begin exercises, and encourage movement and activity.
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You will never quit smoking until you are
convinced that it is the right thing for you -- that the problems caused by
smoking far exceed the pleasure that come from “lighting up”.
Let us do a simple exercise. On a piece of paper
make two columns. In one column list all of the reasons why you should consider
quitting. In the other, list the benefits that you experience. Give each item in
both columns a numerical value that describes how important it is to you. For
example, the fact that your smoking makes your kids sick may warrant a rating of
10 on a scale of 1 to 10, or it may only rate a 1. Or perhaps you are really
afraid of lung cancer or emphysema. These too may deserve a 10. The pleasure you
experience may rate 9 or 10. etc.. Remember to include ALL of the positives and
negatives in your list. Don’t forget to include your gratitude to God for the
gift of life and health and your desire to serve him with a long healthy life in
your reason to quit list.
What is your answer? Do you or do you not really
want to quit according to your own personal analysis?
If your answer is that you are not yet ready, it
is unlikely that you will be successful in quitting?
If your answer is yes, it is the right thing for
you to do, please read on.
How to quit!
Note: Please do not ignore or skip any of the
following suggestions.
CHOOSE! You must consciously make a choice to
quit smoking. You may have concluded from your exercise above that you needed to
do so, but you must still decide that you will do it, what ever the cost.
IDENTIFY YOUR SOURCES OF HELP! Some people decide
to do it on their own. Some gain strength from other people. Others need the
help that is only available from the God of Heaven. If you worship a God who is
interested in your health and happiness and promises to hear and answer your
prayers and heartfelt desires, then call upon this God. If you do not know such
a God, just send a prayer to heaven asking him to reveal himself to you. He will
hear your request and guide you in your search.
SET A TIME TO QUIT! Pick a time when your
stresses are at their lowest and when your reserves are at their best. Plan on a
time period of 5-10 days to complete the process.
AT THE SET TIME, BEGIN! Do
ALL these things (don't skip or ignore any, or you will not succeed!):
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Send
up an earnest prayer to God for help and strength. Repeat frequently as needed.
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Discard ALL smoking materials. Tobacco, lighters, ashtrays, EVERYTHING!
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Begin
drinking plenty of water. Drink at least 10 glasses of just plain water each
day. You may also drink natural fruit juices. Do Not drink soft drinks or drinks
containing alcohol or caffeine, (beer, wine, colas, coffee, tea, etc..). You may
also drink a glass of water each time you get the urge to smoke.
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During
the next three days, eat only fruit, and uncooked plant foods. (vegetables, raw
nuts, sprouted seeds, etc..) After the 3rd day you may begin to use
cooked plant foods. (Cereal grains, pulse, nuts, vegetables, fruit, etc..) Do
not use any food derived from non-plant sources for the next 7 days. (10 days
total)
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Exercise is mandatory. Walking, gardening, swimming, work in a gym, etc.. The
best exercise is that which can be done out in the fresh air and sunshine and
which makes you breath deeply. Exercise when ever you are tempted to smoke. It
and water work well together.
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Quality rest is helpful. Plan to obtain your optimum amount of sleep each night.
(Most people know how much sleep they need to feel their best. Usually 5-9
hours.) There are many ways of resting during the day. Sometimes diversion
provides good rest. Exercise may be restful to one working behind a computer for
hours on end! Take ample time for these rest and diversion experiences during
the next 10 days.
THESE THINGS MAY ALSO PROVE HELPFUL:
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A
stone or other object in the pocked to “play” with when you get restless for a
smoke. It is also good to have something in your “Cigarette pocket” to play with
when you subconsciously reach for your smoke.
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A
smooth pebble, a piece of gum, or other object in the mouth to suck or chew.
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Take
three slow, deep breaths when you feel the urge for a smoke. Wait for the urge
to pass.
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One of
the easiest ways to break a bad habit is to establish other good habits to take
their place. Look for new good habits to replace the smoking habits. (Doing good
deeds for others, sweeping the steps, etc..)
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Take
time to smell the flowers. During the next ten days, slow down and enjoy the
nice things of life that you have been to busy to enjoy. Take a walk. Play with
the kids. Use your imagination.
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Memorize portions of the Holy Scriptures.
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Call
upon your support people when you feel the urge for smoking. Ask them to give
you a pep talk, distract you, pray for you, etc..
POINTS TO REMEMBER:
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Just one smoke is all that it
takes to get a quitter started smoking again. Don’t ever again accept that first
one.
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Though you may reminisce from time to time and
wish that you could have a smoke, resist. The urge will soon pass. Addiction for
nicotine goes in just a few days. Unfortunately, our memories play tricks on us
and sometimes make bad experiences seem good in retrospect.
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When you have gained the victory over this
enslaving habit, you will enjoy better health and longer life if you can
continue to practice the life style practices outlined above. Exercise in the
our of doors; a natural plant based diet with a minimum of processing; lots of
drinking water; avoidance of sweetened, caffeinated, or alcoholic drinks; And a
carefully paced life avoiding stress as much as possible.
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Don’t forget to tell God thanks. He is our only
source of power over habits that destroy.
CONGRATULATIONS ON YOUR VICTORY!
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Poultices are moist pastes that are wrapped in a soft cloth or
paper towel and applied to some portion of the body as a medical
treatment.
Poultices are useful for relieving bruises,
infections, pain and swelling of injured or inflamed tissues, stings,
bites, etc.. Poultices may be made from a variety of natural substances.
Perhaps the most universally available is charcoal. But flax seed, figs,
mustard seed, clay, aloe, and many other plants and vegetables including
potatoes are sometimes useful.
Cautions:
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Please
note that some plants may be irritating and cause chemical burns. When first
using a poultice from plant materials, check the skin frequently for signs of
burn or injury.
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Heating poultices can burn! Be extra cautious!
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Use only well washed, clean, healthy plants for
poultices.
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Charcoal may stain the skin if applied directly
onto the body. It is therefore always wise to place it in some thin wrap.
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AS WITH ALL SELF CARE, IF CONDITIONS DO NOT
IMPROVE RAPIDLY, OR WORSEN, SEEK PROFESSIONAL CARE PROMPTLY.
Application procedure:
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Using charcoal as the example: mix finely ground charcoal,
(activated charcoal works best, but any good charcoal is effective)
with pure water (if concerned about purity, you may want to boil it
before use) to make a thick paste.
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Place the thick charcoal paste on a paper towel or thin cloth and
wrap it around the charcoal. Place this poultice on the injured tissue
and leave it in place for several hours.
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Change it several times daily for a new, fresh one. Heating the
poultice may enhance its effectiveness, but be careful to prevent
burning of the injured tissue.
Use other substances in a similar way:
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Aloe, figs, and some other fresh plant products
can be applied directly to the tissue. Improvement should be noted
within hours.
Other uses:
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You may use poultices in conjunction with other
simple treatments such as hot and cold soaks, etc.. (More about these at a
latter session)
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Charcoal poultices may be used around the eyes,
but use extreme caution when using plant based poultices around the eyes.
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Health Tip:
Develop the practice of drinking six or
eight glasses of pure water every day.
If necessary, you can make water safe to drink
with a few very simple things. You will need a clear, plastic bottle, some black
paint, and some sunshine.
Use the black paint to paint the surface of one
side of the bottle black. The paint should cover one half of the bottle from top
to bottom.
Fill the bottle with clean water. (You may need
to let the sediment settle to the bottom or to skim the floating derbies from
the top, or you may filter dirty water through a cloth or strainer.)
Place the cap on the bottle and lay the bottle of
water in the sun with the black side facing down. Leave the bottle in the sun
for several hours to do its work.
The Ultra-violet (UV) rays of the sun are more
important than the heat of infra-red (IR) rays. Thus, even during haze and light
overcast, the UV rays will do their work.
Most bacteria and viruses will be killed by the
sun’s rays. (It is not yet clear whether or not all parasites will also be
killed.)
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Water is an excellent medicine. Drinking adequate
amounts of pure water is good for staying healthy and for healing when one is
sick. Water is also an excellent cleaning agent and a clean body and environment
are necessary for the best of health. We can also treat many forms of illness
and injury with water treatments. They are safe, effective, and inexpensive.
In
this Health Tip we will discuss the use of alternating hot and cold applications
for healing a variety of conditions.
Treatment to the
Extremities:
Conditions of the legs and feet:
Alternating applications of hot and cold may be
very effective in treating a variety of conditions of the legs and feet.
Infections, Ulcers, injuries, Painful conditions, circulation problems, and
almost anything else. Some cautions are in order however:
Cautions:
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NEVER use hot water on the feet of one with
diabetes or serious circulatory conditions. Contrast baths may still be used
cautiously, but only with tepid water. Using very cold water with tepid water
will give significant contrast effect and may still be of value. (Even warm
water may cause damage to the feet of a diabetic or person with very poor
circulation.)
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ALWAYS test the temperature before applying hot water to
any portion of the body.
Procedure:
The easiest way to use hot and cold applications
on the feet and legs is with a bath. Pails or buckets work well for this. You
will need buckets that are large enough to fit your feet and to reach up above
the calves of your legs.
Place warm water in one bucket. For a young
person or one with good circulation, the water should be 100 to 105 degrees F.
If no thermometer is available, the elbow serves as a good gauge. The water
should feel quite warm to the elbow, but it must not burn. There should be
sufficient water to cover the calves. Soak the legs and feet for approximately 3
minutes in the hot water.
Then quickly switch the legs and feet to a
similar bucket filled with cool water. The temperature of the cool water is not
critical, but it should be cold enough to be uncomfortable when first placing
the warm foot into it. Leave the legs and feet in the cool water for 1 minute.
Then return them to the warm water.
Continue to alternate between the hot and cool
water, 3 minutes and 1 minute, for several cycles. Then gently dry the feet.
Repeat the treatment 3 or 4 times daily from
early morning till bedtime.
Similar treatments of alternating hot and cold
water may be used on the hands and arms as well.
Note: When applying hot and cold to other parts of the
body one may use plastic or rubber bags filled with warm and cold water and
alternate them as described above. The treatment is good for boils, infections,
pain, swelling, etc..
Note: Total body treatment with alternating hot and cold
may also have healing benefits. This is more difficult to administer, but can
best be accomplished with a shower having running water. Of course similar
things may be accomplished at certain spa’s and hot springs.
Benefit:
The benefit of alternating hot and cold
treatments with water are primarily related to the effects of contrasting
temperature. Water is the very best possible conductor of heat and therefore
works very well for treatment. When heat is applied to any portion of the body,
the body responds by opening the blood vessels much wider and increasing the
flow of blood through the tissues. This helps the white blood cells and other
healing cells and chemicals to do their job much more effectively. The
contrasting cool water has an opposite effect. Applications of cold slow down
the incoming blood and assists the flow of blood containing the accumulated
byproducts of injury and healing to be pumped out of the area for disposal by
the body elsewhere. Alternating the hot and cold thus act like a pump that
brings good things to the area to aid in healing and carries away the byproducts
that may otherwise interfere with healing.
Another effect of alternating hot and cold is to
actually increase the size and number of blood vessels carrying blood to the
tissues. This effect is most helpful for those with chronic conditions of the
extremities with limited circulation of both the arteries and the veins. It must
be done with caution, being very careful to avoid injury by being too warm, but
it is effective in restoring circulation to legs blocked by cholesterol.
Note: The laws of nature work slowly. One cannot usually
expect the rapid effect expected from potent medications. On the other hand, it
is possible to accomplish healing with the simple measures such as alternating
hot and cold that cannot be helped with ANY modern drug or surgical procedure.
Note: In the event the condition continues to
worsen in spite of the treatment, discontinue the treatment and consult with a
professional medical person as soon as possible.
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Constipation is a word that means a lot of
different things to different people. In general it is the inability to move the
bowels normally.
Before discussing the cause of and treatment
options for constipation it may be well to discuss the normal function of our
digestive organs.
The digestive system works the best when we eat 2
or 3 meals per day at regular intervals.
These meals are best composed of plant foods
which are naturally high in plant fiber and bulk which tend to retain moisture
and keep the contents bulky and soft as they pass through the system. (Note:
Most refined foods and foods that are of animal origin, i.e., meat, milk, eggs,
cheese, etc., lack the ability to keep the intestinal contents soft and bulky,
thus tending toward constipated stools.)
The normal process works something like this.
When one is accustomed to eat at regular intervals, the brain begins to prepare
the body for food even before we sit down to eat. Furthermore, thoughts of food,
the smell of food, and the taste of food all initiate the digestive processes
and prepare to receive the anticipated food. Chewing reduces the food to small
particles and mixes it with digestive enzymes beginning the digestive process.
As one swallows and fills the stomach, electrical stimuli from the brain and
from within the digestive track cause peristaltic (contractions) motions to
begin. These motions serve to mix the food in the stomach and assist the enzymes
and acid of the stomach for further digestion. At the same time the peristaltic
contractions pass on down the digestive track, progressively pushing the
accumulated contents along. In a little while these contents arrive in the
rectal pouch and begin to distend it as they accumulate. This sends a signal to
the brain that tells us it is time to “go” and evacuate. Depending upon the kind
and amount of food in the meal, the signal usually comes to us with in a short
time after completing the meal. (Usually in less than one hour.) If the signal
is ignored, it disappears, only to recur some time later. But if repeatedly
ignored, it soon fails to catch our attention. When that happens we develop
overload and suffer the symptoms of the accumulated bowel contents residing in
the digestive track and rectum. In the mean time, in order to control the volume
of the digestive contents, the body extracts water from them, reducing their
size and in the process making them firmer. The result is constipation.
It is easy now to understand the causes of
constipation. 1.) A diet high in refined foods and animal products and a failure
to eat sufficient fiber filled plant foods. 2.) Eating frequent small snacks at
irregular intervals that fail to distend the stomach and begin peristalsis in
preparation for evacuating the digestive system. 3.) Repeatedly failing to
respond promptly to the “signal” to evacuate. Of course there are some other
factors that may also contribute. Lack of exercise is one of these. Exercise
improves peristalsis and tends to help prevent constipation. Emotional stress
affects the brain and the nerves and chemicals controlling the digestive track
and may interfere with effective function. Some medications and chemicals in our
environments tend to constipate. Only rarely is constipation due to some defect
of the bowel itself.
Prevention of constipation ought to be plain
enough based upon the above information. Eat a good healthy diet of mostly
unrefined plant foods. Eat at regular times and do not snack between meals.
Drink plenty of pure water. Get adequate exercise, (walking and similar mild
exercise after meals is good). Respond promptly when the body signals. Control
the stresses of life and give your cares to God, for he cares for you.
Treating established chronic constipation may be
more difficult. All of the above suggestions are mandatory if you would reverse
chronic constipation. It is almost always possible, but it may take a little
time and persistence.
Here is a hint that is sometimes helpful. Warm
packs applied to the abdomen will sometimes help to regulate peristalsis and
assist movement. Mild abdominal massage may have a similar effect. They are
worth trying.
Oh yes, and get rid of the laxatives and enemas.
It may seem impossible to do, but you can and you must if you would gain the
victory over this condition.
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Stress Control
Ours is a
stressed-out world. Nearly every person, every family, every tribe and
every culture in our world today is subjected to stresses unlike
anything that has ever existed before. In our ever shrinking,
overpopulated world stress is king. None of us escape.
We understand stress
by experience, but sometimes we have difficulty describing just what it
is. In simplest terms, stress is a force of some kind that requires a
response from us. In attempting to walk against a strong west wind for
example we experience physical stress.
Trying to figure out how to provide food and clothing for the kids when
our source of income has suddenly been cut off may tax us with
mental stress. We experience some of the
most powerful emotional stresses when the
child we have tried to hard so raise well turns on us in rebellion and
anger. And when we call upon our God in earnest prayer and He doesn’t
appear to hear, we discover the power of spiritual
stress. Yes, the force of stress may affect us in any or all of
these areas.
Stress is not all
bad. In fact stress is essential for life and health. Only as we
experience the force of stress and react against it, whether physical,
mental, emotional or spiritual, do we grow in strength. In all aspects
of our lives stress is necessary for us to grow and stay strong. Only
when the stress we are confronted with is excessive is it harmful.
Sometimes we have no control over the nature of the stressor. When a
storm comes and blows the house away, there is little we can do to
resist. Then all we can do is try to pick up the pieces. More often
however, stress forces that would not normally cause any problem
overwhelm us because of our own weakness.
If we wish to gain
the victory over stress we must not only be cautious to avoid excessive
forces, but more importantly we must strengthen and reinforce our
resistance. Let us look at some ways that we may grow strong whereby to
deal with those stresses over which we have no control.
Growing strong physically against stress:
Exercise is essential if we wish to grow strong physically.
Everyone needs regular exercise. Walking, swimming, gardening, and
similar outdoor activities are excellent forms of exercise. Calisthenics
that strengthen the back and extremities are also useful. Working out in
a gymnasium is also acceptable, but probably not as beneficial for
health as outdoor activity where one is also exposed to the sun and
fresh air. Body building is usually not essential unless one needs to
prepare for some specific job requiring extra strength or is necessary
to treat some specific injury.
A
nutritious diet is essential for growing in strength.
The best, most nutritious diet is plant based. Fruits, nuts, whole
grains, legumes, and vegetables prepared with minimal refining and
processing. One should seek to eat a good variety of foods from day to
day in amounts sufficient to maintain normal or ideal weight. This
should be eaten during two or three meals daily, with the largest meal
early in the day. Meat, milk, eggs, fish, fowl, are sometimes necessary
when adequate quality plant foods are unavailable, but are not the best
foods for health and strength.
Plenty
of pure, clean drinking water is essential for health and strength.
One should seek to drink sufficient water to keep the color of the urine
clear or light yellow most of the time. (Usually 5-10 glasses or 1-3
liters daily) Water is also essential for cleanliness of body, home, and
environment.
Rest
is as important as exercise for health and strength.
People vary in the amount of sleep they need, but most people need
between 5 and 9 hours sleep per night. The best rest occurs before
midnight. In addition to sleep, one needs periodic rest during a day of
heavy activity. One may also benefit from times of extended vacation
away from the daily routine. In addition God designed every seventh day
(Sabbath) as a day of rest and worship. It is still an important part of
health.
Abstinence and moderation:
One must avoid ALL harmful substances, tobacco, alcohol, caffeine,
street drugs, over-eating, “junk” foods and soft drinks, etc. Even the
good things of life should be enjoyed, but not used to excess.
Fresh
air and exposure to the light of the sun are necessary for optimum
health. It is
nice to obtain these while getting exercise.
Growing
strong mentally against stress:
One can strengthen
the mind by mental exercise. Studying and learning wholesome new things
is good exercise. Memorization is an excellent mental exercise.
Mental health is
also dependent upon all of the items listed above for physical health
and strength. All of these life style practices also benefit the mind.
Growing strong emotionally against stress:
Emotional strength
is dependent upon all of the above life style practices that provide
good overall health but the most crucial element for growth in emotional
strength is a strong spiritual experience. Plenty of vitamins in a
balanced diet, exercise and all the rest benefit the emotional centers
of the brain. But these do not replace the spiritual experience.
We are all aware of
the fact that the emotions affect how we feel physically. In fact, our
emotions can actually contribute to good health or can make us ill. It
is most interesting to note that all of the emotions that give us health
are rooted in love and concern for God and man. (gratitude,
thanksgiving, patience, mercy, empathy, joy, peace, forgiveness, etc..)
Likewise, all of the emotions that make us ill are rooted in
self-centeredness or lack of love. (Revenge, ingratitude, hate, lust,
discouragement, etc.)
Growing strong spiritually against stress:
We face many
stressors in life, but most of the really distressing stressors involve
relationships. Most stress arises from problems we have with our family,
our neighbors, our fellow workers, with other people, or with our God.
If therefore we would grow strong and resist stress, we must focus our
attentions on improving our relationships. We noted above that love and
lack of love, (self’-concern) are the factors that keep us healthy or
that make us sick. Therefore if we wish to strengthen our stress
reserves it is essential to have our self-centeredness replaced with
love.
But how do we do
this?
Love has only one
source. God is love! He will write His law of love on our hearts and
place it in our minds if we will but ask and give our lives to Him to
work His purposes in us. It is a gradual process that occurs over time
by the experiences of life that He leads us through.
All of the stressors
of life may serve as opportunities for spiritual growth. As we face
challenges with our families, our neighbors or others and seek with
God’s help to resolve those challenges God will give us the love and
wisdom and strength needed. This is the way God changes us and places
His love inside of us.
The following
practices will help us grow spiritually and in turn give us power to
control the stressors of life.
Pray!
Begin to talk to
God. At the beginning of each day, commit your life to God and ask Him
to lead you through the day. Talk to him often during the day wherever
you are or whatever the need. Your prayers may be formal talks with the
Lord on your knees, whispered while at work, or silent petitions at any
time of need.
Give thanks!
Ask God to make you
thankful and begin telling people “thanks” for every little thing that
people and God do for you.
Apologize!
Every day we do
things that hurt others, either unconsciously or intentionally. These
acts injure relationships and create stress. When we apologize wounds
can be given opportunity to heal. And even if our apologies are not
accepted, our own conscience can at least be at peace.
If there are any who
throughout life you have offended or hurt and have not apologized, do so
now. Ask God to give you the power to do so. If they are no longer
available, tell God that you are sorry.
Forgive!
Begin to practice
forgiving others. Even if they do not recognize the wrong they may have
done to you. (Of course it is always nice to have those who have
offended us to acknowledge their fault, but that need not affect our
response of forgiveness.)
True forgiveness
erases all traces of animosity toward another. When we forgive, we
accept our fellow men for who they are without necessarily accepting
their behavior. Our love for one another may at times insist that our
fellow men that have problems get help for their own benefit and for the
benefit of society.
Examine your life to
determine is there are any whom you have not forgiven. If so, make a
point to do so as soon as possible. If they are no longer living or
their whereabouts unknown, tell your God that you have forgiven them.
Compliment!
Practice
complimenting people. When you see people doing good things, tell them
how much you appreciate it. Complements are much different than
flattery. Compliments are honest statements. Flattery is saying things
that are not true or are at least exaggerated and though they may
temporarily make another feel good, it is a feeling that often leads to
pride and sets them up for a fall.
Practice patience!
Sometimes things
don’t look so bad a day or a week later. Be patient with other people,
accepting that they too have their own set of troubles. Try to give
others the benefit of the doubt.
Say something nice
to someone each day.
Do a good deed for
someone each day.
Share your
knowledge, your growing experience, and your love with someone each day.
It’s a difficult
assignment! Yes, it will take a little work, but God will send all of
the angels of heaven to help you if you will but ask and move foreword
by faith. You will have apparent failures. You may have days when
nothing seems to be working and God is no where to be found, but trust
Him.
To help you learn to
trust God and walk with Him moment by moment each day, begin the
practice of spending time with Him at the beginning of each day.
Praying, reading from the Holy Bible, meditating on the good things He
has given to you, and perhaps singing your praises. Memorizing
Scriptures that are especially meaningful to you will also help in your
walk with God.
And do not ignore
the health principles discussed above. A healthy body gives us a healthy
mind, fortified emotions, and a brain better capable of responding in
loving ways to God and to our fellow men.
These things will
not remove all of the stress from your life. They will work wonders in
helping you manage your stress and find peace and joy even in the midst
of the storm.
Hint
for Happiness
We humans are driven
by all kinds of motives. Sometimes it requires all of our strength just
to survive and support the family. Sometimes our own bad practices have
gotten us into trouble or make us sick or incapacitated. Lots of people
think that the most important things in life are riches and pleasure and
popularity. But here is a hint for happiness to think about. No matter
what your condition – no matter where you are – no matter what resources
you have, a little, or a lot, consider giving the very best of what you
have and who you are to the world to help to make it a better place. You
may begin right now. Just take the most valuable thing you have and give
it as a gift to someone in need who may be benefited by it. Offer it
with a prayer to God to bless it.
Try
this test
The ability of our
brains to respond emotionally and mentally as well as physically is
dependent upon how well it is maintained – just like a good computer or
piece of machinery.
The test:
For ten days
continue living as you always have. Do not change anything except to
keep a careful diary during this time. Record how you respond to the
people around you. Note how patient or impatient you are. Note how often
you feel angry or frustrated. Describe your mood and the changes that
occur. Watch to see how much you enjoy or detest thoughts about God and
the meaning of life. Record your experience with prayer and reading of
God’s Book. Mark down what kind of pains you experience and the illness
that you have. In other words, keep a record of your whole life for just
ten days.
Follow this period
of time with another period of ten days. This time begin each day on
your knees thanking God for His blessings and committing your life to
Him for that day. Eat three meals each day composed of only plant foods
that have had little or no processing or refinement. (junk foods -
cooking is OK) For these ten days use no coffee, (you may have
withdrawal for a few days) alcohol, tobacco, or other drugs except
prescriptions. For ten days go to bed a couple hours before midnight and
sleep until well rested. Drink 8 or 10 glasses of clean fresh water (no
soft drinks, etc.) Spend at least 30 minutes walking or doing some other
exercise each day – at least some of this time should be out of doors
where you can enjoy the beauties of nature. Again, take your note book
and record your life experiences. At the end of ten days, compare your
records of the two periods of time. Note the difference in how you feel
physically, how you are emotionally, how well your mind is able to
concentrate and what your time with God has been like.
Note: It will take a
few days for you to adjust to the suggested life style changes, but soon
you will note some real beneficial changes. Try it and see!
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Sometimes people slip a ring on the finger and
are unable to take it off again. This may be a problem if the finger swells or
becomes painful.
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You will need a long piece of strong string.
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Begin winding the string around the finger
beginning at the tip of the finger.
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Wrap snugly with each loop close to the one
before.
-
The string must wind progressively up the finger
to the ring.
-
Slip the string under the ring. You will need a
small instrument to direct the string under the ring.
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With the string under the ring, lubricate the
wrapped finger with soap or oil.
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Slowly unwind the string, keeping it tight while
at the same time pulling the ring toward the tip of the finger. As the string
unwinds, the ring will unwind with it and come off the finger.
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Clean, fresh honey is a good medicine. It
contains factors that kill infections and stimulate healing.
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Honey may be used on sores, blisters, burns, ulcers, and
superficial wounds.
-
Saturate a soft, clean, piece of gauze or cloth
with the honey. Apply to the area with the problem. Cover with a clean, dry
bandage. Change every 6 hours, (4 times daily).
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This treatment may be combined with water
treatments and other simple treatments as described elsewhere.
-
Honey may be used in abscesses, (boils) or deep ulcers.
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Abscesses and boils must be incised and purulent
contents adequately drained. (Caution: Do not squeeze abscesses or boils. They
must be incised widely. A sharp knife, a razor blade, or other sharp object may
be used for incising if medical care not available.)
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Place the clean, fresh honey in a plastic squeeze
bottle or syringe and use this to fill the abscess cavity or deep ulcer full
with the honey. Cover with a loose dressing. Fill cavity again every 6 hours.
Continue doing this until the cavity heals. (The abscess must be kept open so
that it can drain, until the hole heals in.)
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Honey may be used internally or mixed with other simple remedies
for internal use.
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Use ˝ once (15 cc)(1 Tablespoon full) of honey
when needed for upset stomach. It may help nausea, heart burn, etc.. This may be
repeated as needed.
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Mix honey with lemon or other simple remedies as
a sweetener and may also help healing.
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Do not use honey for treating infants.
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Back Pain:
Causes of back pain:
There are
many causes for back pain, but most back pain results when we strain the
muscles and ligaments of the back by lifting heavy things, lifting them
wrong or in some other way stressing them beyond their usual limits.
Auto accidents are a common cause for such injuries.
Muscle
spasm is often caused by emotional stress. Often times this results in
tender nodules or points on the back. Pain from these areas of
inflammation can sometimes be quite widespread and disabling.
Sometimes back pain
comes from ruptured intervertebral disks. (These are the cushions that
we have between the vertebra that give flexibility to the spine.) When
injured, these cushions can protrude out of place and put pressure on
nerves, thus causing pain and sometimes actual nerve injury.
Arthritis is a
common cause of back pain. When the moving parts become inflamed, pain
and immobility may result. There are many different causes for and types
of arthritis.
Osteoporosis is
another common cause for back pain. Bones become fragile and break
easily causing pain.
Of course there are
many other less common causes of pain in the back. These include
infections, tumors and cancers involving the vertebrae, as well as
various kinds of processes involving the soft tissues of the back.
Occasionally pain in
the back is not caused by the back at all, but from some other hurting
organ that sends its pain signals to the back. Common causes of such
pain are inflamed kidneys, gallbladders, pancreas, and others.
We can see by this
that no single treatment is going to be effective for all of these
various causes of pain in the back.
Most of these
conditions could be prevented by good life style habits. Likewise, many
of them may be effectively treated by healthy life style practices.
Strains and sprains
and chronic or recurrent inflammation of the supporting structures are
most often related to over-stressing a weak or unbalanced spine made
that way by our poor habits of posture, exercise and lifting.
Intervertebral disks
may also be injured by straining or lifting too much or doing so
incorrectly. These injuries are more likely if the tissues are
unhealthy. Cigarette smoking, poor diet and other life-style practices
contribute to damaged cartilage and disk problems. Osteoporosis and
arthritis are also life-style diseases, related primarily to inadequate
exercise, an unhealthy diet including such things as phosphate
containing soft drinks, inadequate calories and protein, (Malnutrition)
or excessive intake of animal products and high protein foods, all of
which contribute to calcium and bone loss. Hormone deficiency as occurs
after menopause may also contribute to osteoporosis. Pain occurs at that
point when the weakened bones begin to crumble and collapse.
Infection of the
vertebral bones and soft tissues of the back are less common but real.
Tuberculosis, once very common, has had a respite for a few years
secondary to diligent public health measures. It is now making a
comeback. The immuno-suppression accompanying AIDS seems to be a primary
reason for the increase.
Cancer beginning in
the back, or more often spreading to the back from other sites is
another major cause of back pain. Tumor replacement of vertebrae is
quite common with advanced malignancies and when present may be very
painful.
Finally, disease of
organs in the back of the abdomen, (retroperitonium) may cause pain in
the back. Pancreatitis, (inflammation of the pancreas) infections of the
kidneys and urinary system, and problems involving the great vessels,
the aorta and vena cave can all cause pain to radiated through to the
back. Other causes also occur, but are much less common.
Prevention and
Treatment:
Injuries, sprains, strains, etc., may be
prevented by good exercise habits. Injury occurs because of weakness or
imbalance of the muscles and tissues of the back and abdomen. Exercises
that strengthen them and maintain strength and balance will prevent most
back injuries. Walking, swimming, gardening, and specific calisthenics
designed especially for the back are good. Learning how to lift is also
important. Well trained, the back is very resistant to injury.
The same
things that prevent back injuries are good for treatment once the
initial injury has begun to heal. Beginning with very simple,
non-stressful exercises, and gradually increasing the intensity and
frequency of exercise will greatly assist the back toward full recovery.
Treating the acute
injuries may be more difficult, but the following measures may be
helpful. (Note: Most of the pain caused by injuries to the back is due
to muscle spasm. Relief of pain depends upon relieving this spasm.) For
acute injuries, applications of ice packs may reduce swelling and pain.
Putting the back to rest is also important early on after injury. A firm
bed or a bed on the floor is often helpful. Hot fomentations or soaks
are effective muscle relaxants and pain relievers beginning 24 hours or
so after injury. Mild stretching, massage, and range of motion exercises
should be begun early after injury and gradually increased as recovery
occurs. Manipulation may be helpful for certain types of back injuries.
Muscle relaxants and analgesics for pain relief may be needed during the
acute phase, but the less one needs to depend upon these the better.
Tender trigger
points caused by emotional stress often respond to deep massage over the
tender point. Cooling the area with ice before the massage may give
additional help
Ruptured intervertebral disks may be
benefited by many of the same measures. Stretching with traction while
in bed has been replaced by more “sophisticated” technology in recent
years but is still an effective option for painful disk disease. With
improvement one should begin a gradual exercise program for building
back strength and restoring muscle balance.
Here is how to rig us a simple traction device.
You will need a wide belt or girdle to go around the pelvis, some small
strong rope, two pulleys, and some kind of adjustable weights. (Almost
anything that is heavy and can be increased or decreased will work fine,
bags of sand, bricks, etc.) With the patient lying on his/her back on a
firm bed, place a wide belt or girdle around the pelvis. Fasten a rope
to each side of the girdle near the back. Run the rope through the two
pulleys that have been secured to the bedstead at the foot of the bed.
(If the bed has no bedstead at its foot, you will need to find a way to
fasten the pulleys in place.) Attach one or two pounds of weight to each
rope and let it dangle over the foot of the bed. This will place gentle,
continuous traction on the spine, gradually overcoming the spasm of the
muscles responsible for the pain, and allowing the swelling to subside.
The weights on the ropes will need to be adjusted to obtain the optimum
muscle relaxation and pain relief, but should be sufficient to place a
mild stretch to the spine. Sometimes it is good to raise the foot of the
bed slightly to keep from pulling the patient down toward the foot by
the traction. (Note: One may use traction intermittently for 20-30
minutes daily, or sleep with traction at night.)
Osteoporosis with acute vertebral fractures
will need initial rest, perhaps some type of back brace or support and
pain relievers, etc. Most of the measures discussed above will also be
useful for the acute pain of osteoporosis. (It is not uncommon for the
patient to develop abdominal pain and swelling as well as constipation
along with the back pain of injury.)
Long term, one must
alter life-style practices in an effort to restore bone strength. This
may include a health promoting, plant based diet consisting of a good
variety of mostly unrefined foods while avoiding foods that are high in
protein (most products of animal origin including milk and cheese) and
phosphates as found in soft drinks. A regular exercise program is also
essential. Beginning slowly, gradually increase both duration and
intensity of the exercise. Walking is ideal, but gardening and other
outdoor activities are also good. Supplemental hormones and calcium may
be indicated but probable less important than a good diet and weight
bearing exercise.
Infections will need antibiotic therapy
applicable to the type of infection. Other measures as already described
are also appropriate at the proper time.
Cancer pain involving the bones of the back
may benefit by applications of heat, analgesics, and the use of a health
promoting diet, exercise, etc. Radiation therapy is often effective in
relieving bone pain due to cancer invasion. Depending upon response,
chemotherapy may also be useful.
The following
exercises may be valuable for strengthening and giving balance to the
muscles supporting the back.
1.
While standing up, carefully bend foreword, backward, and to both
sides. Bend only to the point of tension. Do not overstretch. Each day,
you will be able to bend a little further without pain. After a matter
of days or weeks, depending upon the condition of your back, you will be
able to easily place your hands on the floor in front of you while
keeping the legs straight. This is an excellent exercise, but it is
important for the beginner or the injured one to go slow
2.
While sitting in a frog-leg position with hands locked behind the
head, bend the torso slowly foreword, touching your elbows on your feet.
Then straighten up and bend backwards as far as comfortable. Repeat
several times. Again, go slow and do not force or hurt yourself.
3.
While flat on your back on the floor or a firm surface, flex your
body, doubling your legs, bending your trunk, etc. Then grasp your legs
with your hands and pull your body into a tight ball, stretching the
muscles of your back. Begin cautiously, slowly increasing the tension on
the spine and the tightness of the ball. Repeat this exercise several
times daily.
4.
While lying flat on your back on the floor or a firm surface,
raise and lower your legs, one leg at a time slowly to the count of ten.
Repeat this for each leg until fatigue or discomfort in legs or back.
Gradually increase the number of times for this exercise each day until
they become easy. Then begin raising both legs together. Again, repeat
until fatigue or mild discomfort.
5.
When you can comfortably raise both legs slowly it is time to
begin to do sit-ups. Again, while lying on your back, have someone hold
your feet or place your toes under a piece of furniture or other stable
object. Place your hands passively at your sides and rise to a sitting
position without the use of your hands or arms. Do this exercise
repeatedly until fatigue or slight discomfort. Over time, as you gain
strength, the exercise will become easy. Then it is time to advance to
the next step. Place the hands behind the head instead of at your sides.
Do this exercise to fatigue or slight discomfort daily.
6.
Lying face down, place your hands on the floor near your
shoulders and push up, straightening your arms while keeping your back
straight. If your arms are not strong enough to do these push-ups, you
may allow the back to bend, lifting only the head and torso with the
push-ups. Before long, the arms will become strong enough to keep the
back straight during the exercise.
7.
Lying face down, arch your back, raising your legs and thighs and
head and shoulders. Hold your arched position as long as you can do so
comfortably and painlessly. Repeat several times.
8.
Walking is good exercise for the back. Walk with the back erect
and the shoulders back at a nice rapid, but comfortable pace. Do it
daily or nearly so.
Indication for medical consultation or referral:
Pain in the back that fails to improve with the above measures is an
indication for referral. The following signs and symptoms suggest need
for professional help.
Persistant
pain radiating down arms or legs and/or accompanied by weakness,
paralysis, muscle wasting, (atrophy) or changes in sensation, i.e.,
“numbness, tingling, etc., or any neurological sign.
Increasing
pain with a history of cancer elsewhere in the body.
Associated
problems with abdominal pain, distention, or gastrointestinal symptoms
of vomiting, nausea, jaundice, etc.
Fever or urinary symptoms, burning or pain with voiding, reduced urine
output.
Pain
control when the above measures not adequate.
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Mother's milk, baby's best
food:
Mother’s milk is the
very best food for the baby during the first 9 to 12 months of life. It
is always clean. It is available day and night and wherever one goes. It
is inexpensive. And it is tailor made for the human baby. It has the
exactly right amount of fat, protein and sugars, and all of the
necessary vitamins and minerals. Only mother’s milk supplements the
immune system with substances designed by our creator God to keep the
baby healthy. Nursing the baby bonds the mother and the baby and helps
to give the baby a sense of security.
Parents would be well
advised to space their children well enough apart so that each of them
may have the benefits of growing up on mother’s milk.
Even in situations of
poverty where food is scarce, priority should be given to nursing
mothers so that she can feed the baby. Where this is not possible,
bottled milk, powdered milk, goat milk, are acceptable alternatives.
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Healthy Mothers:
Being a healthy mother
may be a real challenge. Mothers are often overworked, under-rested,
stressed out, and exhausted. Blood loss from heavy menstruation, or
depletion of body reserves by frequent pregnancies plus the
responsibility of caring for many children all hours of the day and
night all work together to wear away at a mother’s health. Add to this
the burden of poverty, inadequate nutrition and a crowded household, and
one has a picture of impending disaster.
Let us look as some
things that may improve a mother’s health.
Someone has said that
the greatest love is the love that first cares for one’s self in order
to be better able to care for another. This is certainly true of a
mother’s love. Unless she sets a priority to take care of herself first,
she will be unable to give the best possible care for her family. God
has placed within mothers the instinct to protect and care for their
family no matter what the cost, even death itself. This is love. But
even better than death is careful planning so as to prevent it if
possible.
A mother’s health begins with life style habits
and practices. Let us examine these.
Nutrition: Optimum nutrition begins with natural plant
foods.
The less processing, the better. Whole foods
are the most health promoting, and often the most economical as well.
Whole grains made into cereal, (brown rice is healthier than white rice)
breads, crackers. Fruit. Nuts. Vegetables. Legumes, (beans, peas,
lentils, etc..).
Eat some foods raw, and some cooked.
Eat two or three meals daily, but avoid
between meal snacks.
Obtain variety in the diet. Try not to limit
your diet to just a couple foods used the same day after day. Seasonal
food changes are good.
Attempt to get sufficient amounts of food to
maintain a good weight.
Eggs, milk, fish, poultry, and clean meats
may be an essential part of a diet where it is impossible or impractical
to get a good variety and adequate amounts of foods of plant origin.
Vitamin B12 supplements must be used by
strict vegetarians. If this is not available, egg, milk, etc.. should be
included in the diet.
Exercise: Exercise is an important contributor to health.
Walking, gardening, and other activities out of doors are good for
health. It improves the circulation, keeps the muscles and bones strong,
and exposes one to the healthful rays of the sun. Deep breaths of fresh
air come naturally with exercise. It is also very good for maintaining
mental and emotional health. Every mother needs daily exercise out of
doors.
Rest: Getting sufficient rest is often a problem for
mothers. A few suggestions may help.
The best sleep occurs before midnight. Go to be early when possible.
Each person requires an optimum amount of sleep for good health. Each
one can determine his/her needs with a little observation. (between 5
and 9 hours)
During the day, it is often beneficial to “escape” for a few minutes
from time to time to relax and change the focus. A short nap, a little
exercise, a visit with a friend, or a talk with God are examples.
The Sabbath is a special day that God has given to us. It is a time to
break up the difficult routine of a hard week. Take time to worship God
and fellowship with believers of the Sabbath. It will make your whole
week better.
Vacations are good for us. When it is possible to get away for a few
days to enjoy God’s creation and fellowship with friends and family, it
should be done.
Sometimes none of the above are possible. Then it is that we must find
our rest in our Lord. Even when circumstances and responsibilities
prevent us from enjoying the benefits of physical rest as described
here, we may rest in the faith of Jesus. He, though unseen, can give us
peace in the time of trouble and rest in the midst of struggle. Above
all else, take time to get to know him as a friend and companion.
Water: Water is essential to health.
It is necessary for drinking, for cleansing, and for therapy. Here are a
few suggestions for getting the most from water.
Drink plenty of water. The urine will be clear to pale yellow when one
is drinking sufficient water. The amount of water needed will vary
depending upon the temperature and humidity of the environment. Nursing
mothers must drink sufficient water to replace the milk they are giving
to their babies.
The water one drinks must be “safe”. There are a number of ways to
purify water to make it safe. Boiling is the easiest and safest. Filters
are sometimes available. Because so much disease is carried by water, it
is essential tha | |
