Another study reported in a 1980
issue of 
Psychosomatic Medicine 
found that people who are cynical, who have
hostile attitudes and who have suppressed anger have more atherosclerosis and
blockage of coronary arteries and are more likely to have heart attacks. The Power of PrayerPerhaps the best way to maintain love and compassion in your life is to
consciously seek and practice it. Enlightened leaders and global spiritual traditions
advocate spiritual practice as the essential foundation of comprehensive health and
vitality, including all aspects of a sound mind and body. This book does not advocate
any specific religion or spiritual practice, but does recommend some type of
practice. Why? Because being self-involved, self-centered and “stuck in your own
head” is so easy. Only when body, mind and spirit are fully integrated can you truly
optimize your health. Spiritual practice brings about measurable changes in the brain and in overall
health. Larry Dossey, M.D., in his book 
Healing Words, 
described “one of the best
kept secrets in medical science”: the benefits of prayer. Dr. Dossey defines
prayerfulness as “a feeling of love, compassion and empathy toward another,” and
he explains that prayer is “a powerful and legitimate (if often overlooked) method of
healing.” Dossey uses an impressive array of evidence to show that prayer can have
a positive effect on health. A 1988 study conducted in San Francisco investigated the
effects of prayer on the cardiovascular health of 393 coronary-care patients. Unknown to the patients involved, one group was prayed for and the other was not. At the end of the ten-month study, the prayed-for group was five times less likely to
require antibiotics and three times less likely to develop a condition in which the
lungs fill with fluid. Dr. Dossey’s research also found that prayer can have beneficial
effects on various living cells and organisms, including mice, chicks, fungi, yeast,
bacteria and enzymes. In the October 2001 issue of the 
Journal of Reproductive
Health, 
researchers at Columbia University—expressing great surprise at their own
profound findings—announced that when complete strangers prayed for women who
went to a fertility clinic, the women had twice the pregnancy rate as women for
whom prayers were not given. How does spirituality influence health and performance, and how do we integrate
it into health-care promotion and practice as professionals and as individuals? No
one scientifically understands the mechanisms. Nonetheless, the scientific data
prove that spirituality does work. Such data pose profound questions. Perhaps these
precise questions are the ones we need to be asking in order to develop a more
complete understanding of health. Even if we don’t have all the answers, we can still
benefit from the power of spiritual practice. A Great Opportunity
While health generally is measured and understood at the physical level, as we
have discussed, psychological health and physical health are indivisibly one and the
same. What goes on in your mind is also going on in your body, and the good news
is that you have a wide menu of practical, productive, self-empowering and excitingoptions to promote psychological— and, therefore, physical—well-being. Too many people fall into self-defeating lifestyle patterns. If you want to move
yourself in the right direction on the psychological pathway and improve your health
for the better, you cannot continue to do the same negative things and expect to
obtain different and positive results. Changing one’s patterns of behavior, belief,
thinking, feeling, perception and physical response is the goal of the psychological
pathway. Such changes take practice and commitment. The first step is to notice and identify the feelings associated with stress, then to
implement strategies consciously to take care of yourself. Beyond mental techniques
—such as prayer, biofeedback, therapy, meditation and numerous self-regulation
techniques—physical activities also can be helpful, including exercise, breathing
techniques, yoga, massage, saunas and hot baths. Understanding how the mind
affects the function (or malfunction) of our cells enables us to make the positive
choices that enable us to maintain or improve health. Keeping a healthy outlook is both one of life’s great challenges and one of life’s
great opportunities. Having a purpose, a higher meaning to your life than mere
existence, is a critical part of the whole picture of health.8
T
HE
 P
HYSICAL 
P
ATHWAY
“Many of the things we call biomarkers of aging might
actually be biomarkers of inactivity.”
William Evans, Ph.D. The Human Nutrition Research Center on Aging
Y
ou’ve heard the advice before: If you want to stay physically fit and healthy, get
plenty of exercise and sleep, and stay away from drugs, tobacco and alcohol. You
may have heard it so often, in fact, that you no longer are paying attention. Also
because this advice is common—the kind of thing “your mother told you”—you may
think that you know all that you really need to know. Think again! There is more to the story. Without understanding how everyday
choices affect your health at the cellular level, you may not recognize the risks to
avoid, nor the benefits you can reap. For example, missing too much sleep may
create more than dark circles; it may cause brain damage. Breathing the right way
may help you feel better and live longer. Exercising your eyes, in simple ways, may
help you to avoid needing eyeglasses, or to discard eyeglasses you already wear. Using hairdryers, electric razors, cellphones and other electrical appliances may
increase your risk for cancer, as does exposure to medical X rays. Simple choices
can make the difference—turn on the dishwasher only when you plan to leave the
kitchen. • Much of the disability in our elderly population attributed to aging actually is
the result of decades of inactivity. • A study reported in the October 1999 issue of 
Lancet 
found that after one
week of only a few hours sleep per night, hormone levels change and the body
even has trouble metabolizing carbohydrates. • A study reported in the February 2001 issue of 
Occupational Medicine 
showed
that factory workers, chronically exposed to loud noise, suffered calcium and
magnesium losses. • Medical X rays may be the leading cause of cancer. If you do not support your body’s needs for sleep and exercise and protect
yourself from physical harm—everything from noise to microwaves to X rays—you
cannot be healthy. Also you cannot be overweight and healthy; you cannot be
exhausted and well. Terms like “overweight” and “exhausted” are definitions of ill
health and, in the long-term, invitations to disaster. Think of all the people you know: those who wear their age well and those who
“break down.” Think of all the cars on the streets: beautifully maintained classic
cars as well as rusty old “clunkers.” If you want long-lasting health, you must
maintain your body properly and “drive” it with care. Maintaining yourself on the physical pathway is not only about preventivemaintenance but also about protecting your body from the physical damage that
results from physical events (accidents, sport injuries), the environment (noise,
sunburn, electromagnetic radiation) and medical treatments (X rays, drugs, surgery). Given the lifestyles of many Americans who spend most of their days sitting or
driving, who have hectic schedules and interrupted sleep and whose days may be
bombarded by unrecognized environmental assaults, the time has come to be serious
about preventing wear and tear. The Joy of Movement
Throughout human evolution, our biological ancestors were very active, engaging
in hours of vigorous physical activity every day. They walked or ran everywhere
they went, and they needed to work hard, physically, to meet their basic needs. Because of this evolutionary history, human bodies require physical activity for
good health. Historically, healthy populations such as the Hunzas and the
Vilcabambas met those biological needs by default. They lived their entire lives in
mountainous farming communities where they had vigorous exercise through
regular daily activities. As you recall, older Hunza men—often well into their
hundreds—worked in the fields and participated in strenuous folk dancing. Exercise
is like an essential nutrient; without it, your body malfunctions. Unlike our hunter-gatherer ancestors, most of us now engage in little physical
activity. The Industrial Revolution radically changed human existence. Machines
and technology perform work formerly done by hand. No longer do we hunt or farm;
our work is done sitting at a desk or standing behind a counter, and we meet our
daily needs with a quick trip to a store. Even our recreation is sedentary: We read
books, play video games, and watch movies and television (the average American
watches three hours a day). We seldom walk or run; instead, we use automobiles,
trains, taxis and buses. Sixty percent of our adult population is sedentary, and one out of four people
engages in absolutely no exercise whatsoever. Lack of activity contributes to our
epidemic of physical problems such as low-back pain and spine problems, fatigue,
arthritis, osteoporosis, obesity and a host of chronic diseases. Almost everyone has
the nagging sense that they “should” exercise, but few understand why exercise is so
important. Exercise is good because (like anything else that is “good for you”), it promotes
the health of cells. Exercise prevents both of the two causes of disease—deficiency
and toxicity— by promoting efficient nutrient delivery to cells and stimulating the
lymphatic system (the body’s sewage system), vital for removing toxins from cells. Exercise is great for body and mind; it slows the effects of aging, reduces pain and
helps to improve mood, clarity of mind, balance, coordination and spatial awareness—not to mention the confidence boost that comes from “getting physical.” The body
has almost seven hundred different muscles; without physical activity, these muscles
quickly waste away and lose their strength. When certain muscles are weak, others
will compensate to do the work, which can cause painful physical damage to the
body with long-term wear and tear. What happens then? Canes, walkers and pain
medications are the frequently prescribed treatments, but the problem is inactivity. A study reported in the 
Journal of the American Medical Association 
in 1996 found
that physically inactive people are up to twice as likely to die prematurely as those
who are physically fit. Lack of exercise actually may be a greater health risk than smoking. People who
exercise regularly and also smoke typically live longer and healthier lives than
people who do not smoke but also do not exercise. Consider what happens to
bedridden people—bodies that do not move or exercise at all. Their cells become
increasingly more deficient and toxic, wasting away daily. Unused muscles lose 10
to 15 percent of their strength per week and half their strength in just three to five
weeks. Meanwhile, the bones and joints become weak, brittle and susceptible to
fracture or breakage. Exercise for Your Mind’s Sake
Exercise is important for mental function, helping to engage and clear the mind. Lack of exercise makes a person more susceptible to mental illness. Exercise is an
excellent stress-management technique. Older people who exercise are 3.5 times less
likely to develop Alzheimer’s disease than those who lead sedentary lives. Engage in
some kind of physical activity every day. Letting days or weeks go by without any
exercise has a negative impact on the health of your brain cells as well as all your
other cells. The known benefits of exercise include the following:
• Releases brain chemicals that alleviate feelings of anxiety, depression and
mental stress. • Enhances the immune system (by increasing natural killer-cell activity) and
improves the body’s ability to fight infections. • Slows the onset of aging effects, such as slowed nerve impulses and bone
demineralization (including osteoporosis). • Reduces the risk of developing Type II diabetes by about 25 percent and
decreases insulin resistance. • Helps lower blood pressure. Regular exercise can lower blood pressure by ten
points or more. • Helps prevent cardiovascular disease by blocking the buildup of plaque in the
arteries.• Dissolves blood clots and reduces the risk of stroke. • Reduces cancer risk; just four hours of exercise per week lowers a woman’s
risk of breast cancer by almost 60 percent. • Tones and conditions the entire body and helps prevent obesity. Diet Fads and Facts
Dieting to lose weight is a recurring theme in American life. New diet plans are
announced repeatedly. Weight-reducing products flood the market, often promoted
by famous or ordinary people with “remarkable” stories. For lasting results in any
weight-loss program, however, exercise is essential. Decreasing calories (dieting) as
a weight-loss method can actually cause the body to slow its metabolic rate to
conserve energy. By starving, one has less energy and burns less fat, and the
unwanted pounds are likely to stay right where they are. Regular exercise changes
how your body produces energy (like stoking a fire or heating up a furnace),
increasing one’s ability to burn stored fat and lose weight. America has a serious obesity epidemic that worsens yearly and begins at younger
and younger ages. Consider our children, who are spending more time with
computers, television and video games, and less time at physical play. From 1960 to
2000, obesity among U.S. children aged six to ten years increased 54 percent. Parents, do not kid yourselves: Few children outgrow weight problems. Eighty
percent of obese children and adolescents become obese adults. These high obesity
levels in children already are contributing to widespread diseases, including
cardiovascular disease, diabetes and cancer. These conditions frequently are
associated with obesity and used to be rare in children. The only way to stop this cycle is to start with the kids! At least adults can
understand that bodies are made of cells that must be maintained. Young children do
not, yet they suffer the repercussions. Adults need to instruct children. We only hurt
them when we allow them to develop sedentary and unhealthy lifestyles—when we
allow them to sit in front of electronic screens as a way of life, rarely exercising or
seeing the light of day. Gain—Without the Pain
In general, everybody needs some kind of physical movement every day. Establishing and adhering to a routine may be difficult. Realistically, how do you fit
a workout into an already busy life? By doing what you like to do. If you do not like
a particular type of exercise (and you do it more for the “medicine” than for the
enjoyment), you are far less likely to continue it. Experiment until you discover theactivity or routine that is right for you, one that genuinely engages you. A vigorous and challenging exercise routine is ideal, but most importantly,
establish a routine that you can practice consistently. Occasional, erratic workouts
provide little benefit. Furthermore, intense physical activity with an out-of-shape
body increases risk of injury. If you do not exercise every day, absolutely avoid long
periods of time (a week or more) of being sedentary; 
living a sedentary lifestyle is
the same as inviting disease and injury into your body. Establishing a healthy exercise routine requires evaluating your body’s comfort
level and limits. Exercises should be challenging, but not painful. Pain is a warning. Mild discomfort is normal, but once the body is warmed up, pain should go away. If
not, perhaps the exercise is too intense, or perhaps more thorough stretching and
warmup are needed. How much exercise do we need? In 1995, the Centers for Disease Control and
Prevention and the American College of Sports Medicine surveyed existing
evidence. Both organizations recommend that every American get a minimum of
thirty minutes of physical activity every day. Within reason, the more intense the
exercise, the greater the health benefits. For example, men burning two thousand to
three thousand calories per week in their exercise program are 46 percent less likely
to experience a stroke than men who burn less than one thousand. An Exercise Plan That Really Works
Three basic parts of a healthy exercise routine for everyone should include:
• 
Aerobic 
exercise. It gets the body warmed up, the heart pumping and the blood
circulating. Aerobics include jogging, speed walking, bicycling and fitness
classes. Aerobic exercise burns fat and calories, maintains fitness in the heart
and lungs, helps circulate the lymph (thus getting rid of toxins) and helps
increase the oxygen supplied to bodily tissues (cancer thrives in low-oxygen,
unexercised tissues). Because it helps prevent both cancer and heart disease, the
two biggest killers in America, aerobic exercise is probably the most important
type of exercise. • 
Weight-bearing 
exercise. Once the body is warmed up (and you’ve taken time
to stretch out and drink fluid), weight or resistance training (weightlifting or
yoga, for instance) is useful to increase muscle strength and endurance, as well
as to promote healthy bones, joints and connective tissues. Such exercise is
important in preventing osteoporosis and arthritis. Because of the added forces
involved in weight-bearing exercise, use of proper technique is essential. Poor
technique, along with excessive weight or repetition, can cause physical
damage. Smooth, controlled movements are necessary, as is steady breathing
(which helps with strength and control). The basic weightlifting guideline: threesets of weightlifting exercises per muscle group, resting briefly between sets,
and lifting ten to twenty times per set. Be careful not to “jerk” or force
exercises, especially if you are tired; otherwise you benefit little and are at
greater risk for injury. • 
Stretching and flexibility. Before, during and particularly after exercise,
stretching is important. Rigid, tight tissues tend be more susceptible to injury,
and such tightness also interferes with smooth and efficient joint movements. For these reasons, stretching can help make other aspects of a workout easier
and more comfortable. If part of your exercise routine seems unusually
challenging or painful, try a brief stretch, which may help you to move with
more freedom and comfort. Stretching (again, using steady movements and
controlled breathing) makes tissues stronger, healthier and more mobile. This
critical aspect of every workout should not be rushed or overlooked. Determine the specifics of your exercise plan by tailoring it to your own body, and
do what you enjoy. Even if you get no other exercise, at least go for a walk each day. Going for a walk (or a hike) can be very pleasurable, and it is good for you. Walking
can even provide a good aerobic workout, just by walking faster. The average person
strolls along at about three miles per hour. Increasing your walking speed to a brisk
stride (about four miles per hour) does a good job working your heart and lungs. Better still, speed walking (about five miles per hour) warms up the body, exercises
major muscle groups and actually burns more calories than a slow run of the same
speed. For a more complete body workout, consider yoga. Certain types of yoga
combine aerobic, weight-bearing and stretching exercises into one complete
workout. Many excellent books on yoga are available, and there may be instructional
classes available in your local area. Remember that exercise is supposed to make the body feel better, not worse. The
goal is to promote the health of your cells, not to place undue stress on your body. The intensity of all types of exercise must be moderated. In warmup and aerobics,
an extended workout of moderate intensity is preferable to a brief, heart-pounding,
sweat-pouring one. Just as a frying pan needs to be warm to cook food, your body
needs to be warm for good performance—warm enough to do the job, without
“burning.” During weight-bearing exercise, build strength and endurance without
excessive resistance or repetition. Try holding a weight-bearing pose until the
muscles begin to fatigue, then perform the weight-lifting repetitions. Holding prior
to repetitions maximizes strength and endurance while minimizing wear and tear. Your exercise routine should be challenging, but reasonable for individual limits. Avoid approaches such as, “I had better make this a good workout, since I haven’t
been exercising lately,” or “the more strenuously I exercise, the better it will be.”
During your workout, moderate your intensity by keeping in mind how you will feel
afterward. You want to feel like you accomplished a good workout but did not beatyourself up. Consistency, rather than extreme intensity, produces the benefits of
exercise. Challenge yourself, but be realistic. Even for people who hate exercise or think they don’t have time to exercise, a
simple solution, which I use, is rebounding. Bouncing up and down on a
minitrampoline has almost magical effects. The activity is simple, surprisingly easy
to do, a lot of fun, safe and can be done by almost anyone regardless of age or
physical condition. Rebounding sounds like a panacea, which is what it is! Rebounding tones, conditions, strengthens and heals the entire body, in as little as
fifteen minutes per day. Rebounding is so good for you because it exercises and moves every cell in your
entire body. We have always known that exercise is good for health but have never
understood why until now: Research presented in 2000 at the annual meeting of the
American Thoracic Society found that physically stretching cells has a profound
impact on their biochemistry and behavior. Moving and stretching a cell—as
rebounding does—helps to supply essential nutrients and to eliminate toxic waste
products. When you bounce on a rebounder, your entire body (internal organs, bones,
connective tissue and skin) becomes stronger, more flexible and healthier. Both
blood circulation and lymphatic drainage are vastly improved. James White, M.D., of the University of California, San Diego, says that
rebounding exercise is “the closest thing to the Fountain of Youth that science has
discovered.”
Visualize a balloon filled with water. Hold the balloon by its stem and observe
how gravity pulls on the water, slightly stretching the balloon. Now, move your hand
rapidly up and down and observe how the extra gravitational force causes the
balloon to stretch and distort. When you bounce up and down on a rebounder, this
effect happens to every cell in your body. Rebounding alternately puts pressure on
and takes pressure off body cells, like squeezing a sponge. This moving and
stretching of the cells facilitates nutrient delivery and toxin removal, which is
exactly what you need to be healthy—without having to go to the gym, work up a
sweat, or end up with sore muscles and possible injuries. Rebounding is so efficient
because it applies weight and movement to every cell. The extra force of gravity
caused by the bouncing strengthens bones and joints, yet without the jarring and
potential damage of most impact activities. (For more information on what I
selected for my own use, see appendix C.)
Another physical technique is skin brushing. Simply take a natural-bristle bath
brush and move it along your skin, up the arms and legs and toward the chest. Doing
this activity for a few minutes before taking a bath or shower helps circulate
lymphatic fluid and is especially important for people who do not get enough regular
exercise. Good physical fitness is much more than a fashion statement and much more thana way to burn calories and sculpt muscles. Exercise is a fundamental physical need,
and you need it every day. What if your job requires sitting at a desk? Sitting for
extended periods causes physical health to deteriorate. When sitting for extended
periods, take time to stand up and stretch the body (along with relaxing your eyes). Even standing up for a minute or two each hour can make a big difference. Remember, your body is a living, breathing, moving organism; when you sit
motionless for hours on end, metaphorically speaking, you begin to die. Sleep: The Antidrug
Adequate sleep is also a deep physical need and a biological necessity. Adequate
sleep is critical for building new cells, repairing damaged ones and replenishing
cellular energy levels. Our lives have become so busy that sometimes we forget what
it feels like to be fully rested and awake. We have forgotten what a good night’s rest
really is. Busy with the constant call of life’s duties, sleep is often pushed aside for
more “pressing” needs. A study by the National Sleep Foundation found that 64
percent of the adult population does not sleep the recommended eight hours per
night, and 32 percent sleep less than six hours. To compensate, people use coffee,
sugar and other stimulants, which worsens a bad situation. For some people, better
health can be achieved simply by sleeping more. Needs are different for each person,
some requiring less sleep than others, and much depends on the quality of the sleep:
whether the sleep is deep and refreshing or fitful and nonenergizing. For our biological ancestors, sleeping enough was much less of a challenge. The
sun’s rising and setting determined sleep habits. In centuries past, sleeping was
about all you could do once the sun went down. Only in recent years has the simple
flick of a switch given us light whenever we wanted it. Now, we live in cities that never sleep. Modern technology excites and stimulates
our lives, and often we find ourselves awake at all hours of the night. One hundred
years ago, people in developed countries slept nine hours each night. Now, the
average American sleeps about seven, which is insufficient for most people. Sometimes, people think they can “accomplish more” if they sleep less. Not so. Being deprived of sleep actually makes people less productive. Furthermore,
because the body repairs and rejuvenates itself during sleep, lack of sleep invites
sickness and injury. Being deprived of adequate sleep for even a few nights dulls the brain, lowers
energy levels, increases irritability and depression, and makes people more accident-
prone. A Louis Harris and Associates poll found that people who sleep less than
eight hours each night often experience problems on the job. Sleep deprivation is a
major factor in an estimated one hundred thousand automobile accidents per year. In
the short term, sleep deprivation produces unpleasant side effects; long-term, itcontributes to cellular malfunction and disease. Lack of adequate sleep also causes hormone imbalances and interferes with other
body functions. A study reported in the October 1999 issue of 
Lancet 
found that just
one week of getting too few hours of sleep per night significantly altered hormone
levels and compromised the body’s ability to metabolize carbohydrates properly. Chronic disruption of the body’s hormone balance invites disease. For example, a
potentially harmful hormone called cortisol increases in the brain of an under-rested
person. High cortisol levels can damage cells in the brain that control learning and
memory. If you are overtired, take that “spaced-out,” forgetful feeling seriously; you
may be suffering brain damage. Two other hormones (beneficial ones) normally are
produced during sleep and decrease if you are under-rested. One is human growth
hormone or HGH, which helps to rebuild tissue. Lack of HGH accelerates the aging
process. The other beneficial hormone produced during sleep is prolactin, which
governs the immune system. A lack of prolactin can impair immunity. Sleeping
enough and normalizing your sleep patterns help to keep these critical hormones
balanced properly. Sleep also serves to replenish energy. While asleep, the body creates large
amounts of ATP (adenosine triphosphate), a high-energy compound that our cells
need, much like a car needs gasoline. If you are tired and cannot sleep enough at
night, take a nap—perhaps right after lunch or when you get home from work. Sometimes people avoid napping, because they feel like they are “being lazy.” If you
lack the energy necessary to do the task at hand, get some rest. If you have boundless natural energy, consider it a very good sign. How energetic
or tired we feel is a good general indicator of how well our bodies are functioning. If
you are tired all the time, listen to your body’s cry for help. Resting is important, but
so is considering how diet, toxic exposure, lack of exercise and other factors affect
your overall energy levels. Fatigue is often a symptom of disease—physical,
psychological or both. As health improves, fatigue goes away. Consuming coffee and other stimulants to compensate for fatigue interferes with
health and productivity. Even if you do function well on “minimum sleep” (and
probably maximum caffeine), long-term damage is still being inflicted, the aging
process is being accelerated and probably you are not achieving your optimum
potential. Also, be sure to normalize your sleep pattern. Go to bed and wake up at
approximately the same time each day, even on weekends. The body prefers
regularity. Before going to bed, avoid caffeine, alcohol and any drugs that may
interfere with (or induce) sleep. This practice enables you to sleep naturally and
healthily—giving your body the ability to build and repair cells, regulate hormonal
balances, and produce the energy you need to do the things you want to do.Breathing the Right Way
Do not take the breathing process for granted. The body can survive weeks
without food and days without water, but only minutes without oxygen. Oxygen is
our most vital nutrient, and we obtain it with every breath. The way you breathe can
substantially affect how you look and feel, your resistance to disease, and even how
long you live. We have control over our breathing; proper breathing technique is an
important part of optimizing the physical pathway. In our society, many people breathe incorrectly—either breathing too much or not
enough. Either way, oxygen shortages are produced at the cellular level. Underbreathing (one does not breathe in enough air) is uncommon and usually is the
result of serious physical compromise—such as when the lungs are failing. Much
more common is overbreathing, called hyperventilation (one breathes too much),
which also results in an oxygen shortage at the cellular level. How many people are
affected by overbreathing? Almost everyone on occasion, and many people breathe
this way chronically. Overbreathing often is the result of a stressful situation; the stress causes us to
breathe too deeply or too quickly, an automatic response preparing us for emergency
action. You may recognize this as “panic breathing”—gasping, chest breathing,
shallow breathing (panting), irregular breathing, rapid breathing or holding of the
breath. On occasion, overbreathing is not a problem, yet the stress of life causes
many of us to over-breathe chronically. Numerous side effects are produced,
including heart palpitations, irregular heart beat, dizziness, muscle spasms, muscle
fatigue, high blood pressure, poor memory, asthma attacks, poor concentration,
anxiety, among other symptoms. Overbreathing also causes constriction of the blood
vessels to the brain (and heart and elsewhere), resulting in up to a 50 percent
reduction of oxygen and glucose to the brain—immediately affecting one’s ability to
learn, think, remember and perform physically. Little wonder we feel dizzy or
lightheaded when stressed. Breathing too rapidly or too deeply causes the body to lose too much carbon
dioxide. Normally, oxygen is transported to tissues by bonding with hemoglobin in
red blood cells; carbon dioxide helps the oxygen to “break off” the hemoglobin so
that it can be used. Without sufficient carbon dioxide, the oxygen does not break off,
tissues become oxygen-deficient, and the result is cellular malfunction and disease. Oxygen deficiency is known to cause cancer. A separate problem, caused by
insufficient blood levels of carbon dioxide, is that blood pH can become too
alkaline. The body will compensate by dumping out alkaline minerals through the
urine, in order to rebalance blood pH. The result is a deficiency of alkaline minerals,
such as calcium and magnesium, which contributes to diseases such as osteoporosis. To breathe correctly, the important step is to bring in air down into the lungs, by
using the diaphragm, a deep abdominal muscle that nature intended for breathing.Breathing downward with the diaphragm (belly breathing instead of chest breathing)
is an effortless and efficient way to breathe. Unfortunately, people often use their
chest and upper back to breathe; chest breathing takes more effort, is less efficient
and interferes with normal breathing patterns. Breathing downwards with the
diaphragm (as opposed to outwards with the chest) moves the viscera (guts) down
and away, making more room for the lungs. This action creates the capacity for more
air in your lungs and more oxygen for your tissues, thus enhancing the function of
your entire respiratory system, whether you are exercising or at rest. Each breath
should begin downwards in the belly, only moving up into the chest when necessary. Correct breathing should be effortless, through the nose rather than mouth, and
relatively slow—at a resting rate of less than fifteen breaths per minute, preferably
eight to ten. Here is a simple test to check how you are doing: Lie on your back on
the floor, put a book on your abdomen, breathe through your nose, and watch to see
if the book goes up and down with each breath. Concentrate on belly breathing until
the book moves up and down. Next, count the number of breaths you take per
minute. Try to keep breaths per minute at less than fifteen and preferably less than
ten. Be careful not to overbreathe. The key word is effortless. Let your body do the
breathing for you, as it was designed to do. During aerobic exercise, keep the breath
down in the belly and out of the chest as much as possible, and I can almost
guarantee that your athletic performance and respiratory health will improve. Breathing has such profound effects, both physically and psychologically, that
many ancient traditions—such as meditation, yoga and martial arts—rely first and
foremost on breathing technique. Damage Control
Maintaining the body is one aspect of the physical pathway; preventing physical
damage is the other. Modern life exposes us to many different types of physical
damage—from sunburns to car accidents, from kitchen cuts and burns to
electromagnetic fields. Some physical hazards of modern life can be avoided, while
others cannot. Any time the body suffers damage, though, valuable resources
(nutrients) are used to perform repairs. Over time the loss of these nutrients impairs
cellular health, opening the door for further injury or disease. Sometimes repair is
not possible. Physical damage can lead to lifelong impairment or disability. To
prevent damage before it occurs, recognize physical hazards and take sensible
precautions. Here are some ways to protect yourself. Sunbathing Isn’t Always a Bad Thing
The body needs sunshine just as it needs food, although one must avoid too much
of either. Sunlight (full-spectrum light) is necessary for good health and animportant part of the physical pathway. Those warming sun rays feel good because
they are good; they help your body produce vitamin D, an essential nutrient for
building strong and healthy bones. The common belief that you should protect
yourself from the sun with toxic sunscreen is distorted and misguided. Sunlight is
not the problem; the problem is sunburn. Sunburns only happen from excessive and inconsistent exposure to sunlight, such
as when you stay in the sun too long or when your body is not used to it. Regular,
controlled exposure to sunlight helps the body produce vitamin D and adapt to the
sun. If your body is not used to it (and especially if your skin is fair), do not spend
all day under the hot sun. Start out with ten or fifteen minutes of sun per day,
gradually increasing your exposure as your body adapts to it. Also, beware of the
intensity of the sunlight, when the sun is most directly overhead (approximately 10
A.M. to 2 P.M.). If you want to protect your skin, using coat after coat of toxic sunscreen is a bad
idea. Some of the chemicals in sunscreen can break down when exposed to sunlight,
forming carcinogenic compounds. In other words, sunscreen may cause skin cancer,
rather than preventing it. Perhaps it is not a coincidence that as sunscreen use has
increased, so have skin cancer rates. Safer alternatives are available to sunburn and toxic sunscreen: Get regular sun
exposure, so that your skin can adapt. Dietary nutrients are helpful, including
magnesium, antioxidants (vitamins A C, E, selenium), and especially carotenes,
which sometimes are referred to as “nature’s sun umbrella.” Carotenes protect the
skin from sunlight; these nutrients are found in colorful vegetables and fruits, such
as carrots, sweet potatoes, bell peppers (red, yellow and purple), squash and others. Also, try the ancient custom of rubbing olive oil on the skin to help protect it from
sunburn, provided the oil is of high quality and still contains its natural antioxidant
chemicals. (Olive oil also is good if your skin is already burned.) People in
Mediterranean countries still use olive oil for sun protection today. If you must have
a sunscreen, consider one of the toxin-free sunscreens (see appendix C). Loud Noise Takes a Toll
Ever notice a ringing in your ears after listening to loud music or being around
loud noises? That is physical damage, both permanent and cumulative. A study in
the January 2001 
Audiology 
found that people who engaged in noisy leisure-time
activities, ranging from rock concerts to disco dancing to woodworking, have
increased risk of hearing loss for each five-year period of participation. Choose to
spend your time in less noisy places or wear hearing protection such as earplugs. Hearing loss is now epidemic in America. The hearing aid business grows every
year, which is not just a result of the population growing older. Noise causes other problems, too. Do you ever “jump” when somebody rings thedoorbell, when a car alarm goes off, or when the music suddenly is turned louder? In
many ways, noise can be stressful, causing both physical and psychological
problems. A study in the March 2001 
Journal of the Acoustical Society of America
found that children chronically exposed to transportation noise from road, rail and
air traffic had elevated blood pressure and elevated levels of stress chemicals. A
similar study in the February 2001 
Psychological Medicine 
found that children
exposed to chronic aircraft noise have impaired reading comprehension. Noise also
causes nutritional deficiency; a study in the February 2001 
Occupational Medicine
measured significant losses of calcium and magnesium in the urine of factory
workers chronically exposed to loud noise. Noise studies on laboratory animals have
shown other damaging effects, ranging from impaired lymphatic drainage to
increased intestinal permeability. A study published in the May 2001 
Behavioral
Physiology 
concluded that even what we would consider mild chronic noise can
cause changes in the lining of the intestines, making them leakier, which can lead to
allergies and many other chronic health problems. While music and other sounds are good for the spirits, avoid living in an
environment of never-ending noise. Peace and quiet are great for the psyche. Consider how noise affects you and make your choices accordingly. If you know you
are going to be exposed to loud noise, wear ear protection. Diet also helps to prevent
hearing loss. Especially if you are genetically predisposed to hearing loss, proper
nutrition can have a significant effect on whether such loss will happen or not. Eye Muscle Exercises Help Save Sight
Most people do not realize the amount of influence they have over their eyesight. Ability to see is greatly dependent on how one uses and exercises their eyes. Like all
the muscles in the body, the ones that control eyesight must be exercised in order to
keep them supple and strong. Call it “vision maintenance.” Modern life requires
using the eyes in ways very different from those under which we evolved. Now we
must make special choices in order to protect and maintain our natural vision. The main reason we lose our vision, believe it or not, is literacy. Reading and
writing are new skills in the scope of human evolution. During most of human
evolution, our eyes were primarily used to gaze afar—to locate food, shelter and
threats to safety. When focusing off at a distance, the muscles that control the shape
of the eye and the shape of the lens remain in a relatively natural and relaxed state. However, in order to focus on something close, such as a book or a computer screen,
the muscles that control the shape of the lens and the eye must contract. For brief
periods of time, this reshaping of the eye tissues does not pose a problem. However,
we now spend most of our time focusing on nearby objects such as books, papers,
televisions and computer screens. We place our eye muscles under constant tension
for hours every day, causing a permanent distortion of the lens and the eyeball itself.Thus, vision deteriorates. To maintain or improve your natural vision, corrective lenses are not the answer. Corrective lenses cause damage to eye tissues, forcing them to work in unnatural
ways. This “fix” creates a vicious cycle; as vision deteriorates, stronger
prescriptions are needed. Corrective lenses address the symptoms of vision loss,
doing nothing to solve the underlying problems. By contrast, vision improvement techniques address the causes of vision
problems. Losing your vision and wearing corrective lenses can often be avoided. You can learn eye exercises that prevent vision loss, and improving vision after it is
impaired also is possible. Vision maintenance techniques enhance the strength and
flexibility of the muscles and tissues of the eye, improving focus and clarity of
vision at any distance:
• When reading or working at a computer, occasionally take a minute to look
out the window at a distant object, studying the details of that object. This
activity allows the eye muscles to relax. (Blankly gazing out the window does
not make eye tissues return to their natural shape, whereas focusing on distant
details does.) Do this once every thirty minutes or so for about a minute at a
time. The exercise takes very little effort and helps to preserve your vision. • If you wear corrective lenses, be sure to take them off whenever they are not
needed, thus giving your eyes an opportunity to work naturally, especially when
you are outdoors where the eyes can also receive full-spectrum light. • For more tips on eyesight, see appendix E.
Reading, writing or sitting at a computer all day damages your eyesight, unless
you take the time to rest and exercise your eyes—another important aspect of
damage control on the physical pathway. Heat Treatments Get Rid of Toxins
Not only do saunas feel good, they are good! Saunas get your heart beating and
your blood circulating, helping the body to detoxify in unique and important ways. Toxins do the damage, and saunas help with damage control. Saunas or other heat
treatments help to accomplish detoxification in the following manner: A layer of fat
and oil exists just below the surface of the skin. Heat from the sauna increases skin
temperature, causing those fats and oils to “melt” and ooze out of the skin’s oil
glands. As sweat and oil are secreted, the toxins dissolved in them are secreted as
well. By excreting these toxins and then washing them off your body, your toxic load
is lowered and cellular health improves. Anything that raises the temperature of your skin for an extended period of time is
helpful, including sweat wraps, steam rooms, hot baths and spas. Choose a
temperature that can be tolerated for an extended period of time—thirty minutes to
an hour or more. The point is not to sweat out a lot of water, but to rid your body ofoil-soluble toxins. Our skin contains sweat glands and oil glands, both of which help
us detoxify. Sweat gets rid of water-soluble toxins, and even helps to eliminate toxic
heavy metals such as mercury and cadmium. Oil glands help remove oil-soluble toxins that the body would otherwise have a
difficult time eliminating. We have created a world filled with oil-soluble toxins
such as gasoline, solvents, pesticides and ingredients in toothpaste and personal care
products, and the body is not able to dispose of them efficiently. The longer the skin
is heated, the more oil-soluble toxins are eliminated. Be careful not to overheat! The challenge is finding an environment where you
can keep your skin temperature up for an extended period of time without
overheating or dehydrating. Overheating and perhaps feeling dizzy can happen easily
if you stay in a steam room, a hot tub or the top bench of a hot sauna too long. Choose a “low temperature” sauna (110–120 degrees), and use it for an extended
period of time—an hour or more is best—though you may have to work up to this
duration gradually. In a commercial sauna (which is usually too hot), try lying flat
on the lowest bench. Remember: Drinking adequate amounts of water before, during
and after your sauna is essential in order to prevent dehydration. Every time I go to the gym to exercise, I spend an hour or more in the sauna, lying
prone on the lowest bench to keep the temperature moderate. Sitting on the top
bench in a high temperature for a short period of time does not aid in the elimination
of oil-soluble toxins; effective elimination of these toxins takes time. A good
supplement program, containing fat-mobilizing vitamins and essential fatty acids
makes the sauna even more effective (see appendix B and C). Be sure to shower
afterwards; prevent those toxins from reabsorbing back into your body by washing
with a nontoxic Castile soap (see appendix C). Taking saunas or other “heat
treatments” is not a luxury, but like exercise, is a physical responsibility and an
important element of the physical pathway. Incorporating saunas after exercise is
even better. Exercise begins to mobilize toxins and saunas continue the process. You
may need to make a few sauna visits before you can tolerate extended periods of
time, but the benefits of these heat treatments are incredible. These treatments feel
good for very good reasons; they provide beneficial physical stimulation—including
increased lymphatic and cardiovascular circulation, as well as the removal of toxins
— all of which are good for the health and function of your cells. EMFs: Environmental Assault and Battery
Some forms of physical damage are obvious; others are invisible to the naked eye,
such as electromagnetic radiation from sources such as medical X rays, microwaves,
cell phones, TVs, power lines, broadcast antennae and other electrical items. Electromagnetic radiation can affect and damage our cells, leading to a variety of
diseases including cancer.The two kinds of electromagnetic radiation are ionizing and non-ionizing. Ionizing radiation (atom bombs, medical radiation, X rays) is the horrifying kind of
radiation that we already know can injure and kill. Non-ionizing radiation
(microwaves and electromagnetic fields) is easily overlooked and often labeled
“benign.” Non-ionizing radiation has measurable effects on cells and is therefore
important to consider. Some scientists have made ominous statements about the
effects on human health. The introduction of man-made electromagnetic pollution
may indeed be the single most important environmental change we have made. Whenever possible, avoid exposing yourself to anything unnatural and foreign to the
body, including all types of man-made electromagnetic energy. Any electrical device—a hair dryer, TV set, electric blanket or dishwasher—
produces a non-ionizing electromagnetic field (EMF) that affects the way our cells
function. Cell membranes (or receptor molecules in them) act as amplifiers for
sending signals into cells. EMFs can interrupt and change these signals, affecting
certain cell functions and cell-to-cell communications. For example, EMFs can alter
the rate at which cells make hormones, enzymes and other proteins. EMFs can also
induce changes in the rate at which genetic material (DNA) is made and in the rate
of errors when RNA is copied from it. Researchers believe that daytime exposure to EMFs limits the release of
melatonin, a cancer-protective and sleep-regulating hormone. By limiting release of
melatonin, EMFs can contribute to cancer. One prominent cancer theory is that
cancer cell growth results from a breakdown in cell-to-cell communication, which is
precisely what happens when melatonin production is limited. In fact, any process
that reduces the average level of melatonin is likely to promote estrogen-dependent
cancers, such as breast, skin and prostate cancers. Consider some examples of
ominous EMF research: In 1998, a twenty-nine-member panel of the National
Institute of Environmental Health Sciences concluded that there is a “possibility that
electromagnetic fields are carcinogenic.” The committee found a statistically
significant correlation between EMF exposure and leukemia in both children and
adults whose exposure was significantly higher than average. Likewise, studies in
Epidemiology 
and the 
American Journal of Epidemiology 
have found statistically
significant correlations between EMFs and breast cancer, brain cancer and
Alzheimer’s disease. All of these health repercussions can occur simply from being near an electric
appliance? Consider an experiment reported in scientist John Ott’s 1976 book 
Health
and Light: 
Two groups of mice were placed the same distance from a television set;
one group was separated from the set by lead shielding, the other by black paper. The paper-shielded group became hyperactive, aggressive and wild, while the lead-
shielded group remained normal. Autopsies of the paper-shielded group showed
brain abnormalities. With studies like these, one wonders what may be happening topeople who spend a lot of time in front of TV sets and computer monitors,
particularly children whose brains are still developing and who are more sensitive to
such damage. Is our children’s behavior being affected not only by the messages on
TV but also by radiation damage that we are not yet measuring? Less than a century
ago, we did not sit in front of electronic screens at all; now we use them constantly,
both at work and play. The best policy for people concerned about health, especially cancer, is to
minimize exposure to EMFs. Remember, EMFs are generated around electrical
appliances, power lines and transformers; they can be found just about everywhere,
including your home, office or school. EMFs become less dangerous as distance
from the source increases, so choose to keep a safe distance between your body and
electromagnetic fields. How much exposure is too much? Scientists measure the power of these fields in
miligauss (mG); experts around the world have proposed limiting chronic individual
exposures to a level of 2 mG, with occasional peak exposures to about 10 mG. Unfortunately, we often experience much higher exposures. A hair dryer, which
develops a powerful field next to your head, can dish out 20,000 mG. An electric
razor (not a battery-powered razor) can generate 1,600 mG and is mere inches away
from your pineal gland, which produces the cancer-protective hormone melatonin. A
study done at Battel Memorial Institute’s research center in Seattle found that men
who used electric razors had twice the odds as nonusers of developing leukemia. The
correlation between EMFs and cancer is positively alarming; we need to be careful! A running dishwasher or clothes washer produces 30 to 50 mG at a distance of one
foot, so be sure to keep a couple of feet away while it is running. A microwave oven
can measure 80 mG at a distance of one foot, but quickly drops off to between 3 and
8 mG just thirty-nine inches away. A fluorescent lamp develops as much as 4,000
mG an inch away, but measures only 0.1 to 3 mG when thirty-nine inches away. A
high voltage transmission line can measure up to 300 mG at the edge of the right-of-
way; a regular distribution line can measure 80 mG right under the line. When
buying a home or choosing an apartment, choose one that is not immediately
adjacent to high-voltage distribution and transmission lines or transformers. We need to be prudent in the use of appliances. When possible, use rechargeable
battery-powered appliances rather than plug-in models. Do not stand immediately
next to an electrical appliance when it is turned on, especially for an extended period
of time. Follow these other recommendations also:
• Turn on the dishwasher when finished in the kitchen and you are ready to
leave the room. • Avoid electric blankets, or use them only to warm up the bed before you get in
it. • Keep telephone answering machines and electric clocks away from your headwhile you are sleeping. • Increase distance from televisions (at least six feet away), computer monitors
and appliances, especially those that come into close contact with your body,
such as hair dryers and electric razors. • Avoid using a cell phone. If you must use a cell phone, limit the number and
length of your calls as much as possible. • Avoid gazing into your microwave while your food warms up. Even better is
to avoid the use of microwaves— for safety as well as nutritional and
toxicological reasons— but at least stay a safe distance away if you do use one. • Be careful of battery-powered wristwatches, a subtle but constant EMF
exposure. • Replace your computer monitor and television with flat panel display units, so
as to eliminate the electromagnetic radiation emitted by the cathode ray tubes
in regular TVs and monitors. Of course, some people are more susceptible to EMFs than others (biochemical
individuality at work). For example, people who are under stress seem to be more
susceptible to damage by EMFs. In general, do whatever is possible to reduce EMF
exposure—starting with the simple knowledge that these fields exist, realizing
where they are and why they should be avoided. Microwaves Zap More Than Food
Mobile phones produce a special kind of radiation called microwaves. Millions of
us expose ourselves to a stream of microwaves every time we use our mobile phone
for however long we talk. Cell phone microwaves are capable of damaging cellular
DNA, thus contributing to cancer and other diseases. This damage can even be
passed on to future generations. Research clearly shows that the microwaves
produced by cell phones alter cell chemistry and function. A Swedish study completed in 2001 by Professors Lennart Hardell and Kjell
Hansson found that people who used cell phones for up to ten years had a 26 percent
higher risk of brain cancer than a control sample who did not use cell phones. Mobile phone frequencies can cause a dramatic reduction in certain brain cell
proteins and permanently damage brain cells; the cell phone antenna is right next to
your brain. Mast cells (cells involved with inflammatory responses such as those in asthma)
were shown to be irreversibly damaged by exposure to mobile phone frequencies,
with just ten minutes of exposure per day for seven days. Many people use their cell
phones far more than that! To make matters worse, digital phones emit a series of
pulses, and pulsed microwaves are known to be more biologically active than the
continuous-wave radiation (analog phones) used in the experiments above. Cell
phones can also interfere with melatonin production, thus interfering with sleeppatterns and possibly promoting cancer. Since little research on the long-term
effects of low-level microwave exposure has been done, the best course of action is
to avoid cell phone use. When use is necessary, at least limit the number and
duration of your calls. The Threat of Ionizing Radiation
Ionizing radiation, as I have mentioned, is a serious kind of radiation that is fairly
well known. This type of radiation, which includes gamma rays and X rays, is known
to have harmful effects on human tissue. We call this type of radiation “ionizing”
because it results in the formation of chemically reactive elements or molecules
called ions, which alter the electrical charge in atoms and molecules within our
cells. Ionizing radiation causes damage to DNA, cells, tissues and also causes
cancer. Therefore, no level of exposure to radiation can be considered safe. Research on ionizing radiation has uncovered many problems, from both natural
and man-made sources. In 1983, residents of Montclair, New Jersey, began
complaining of headaches and allergies. Their homes had been constructed on a
landfill from a U.S. radium plant that closed in the 1930s. Their homes were found
to be contaminated by “dangerously high” levels of radiation, which seemed to be
related to the reported health problems. Similarly, in Kerela, India, which
experiences the highest levels of natural environmental radiation in the world, a high
prevalence of Down’s syndrome and other forms of mental retardation are found
among residents. Radiation damage is also evident in Japan’s Hiroshima and
Nagasaki victims and in the health records of former employees of government
atomic facilities. We have no control over about half of the ionizing radiation we are exposed to in
our lives, because it comes from natural sources such as radioactive elements in our
soil, water and atmosphere. Research the level of radiation in the ground and water
where you live. If your local ambient radiation is particularly high, you might want
to consider a different home. At least avoid drinking contaminated water and use
ventilation to remove radioactive gas from your basement. We do have control over the other half of the ionizing radiation we are exposed to
—that which comes from manmade sources, primarily medical X rays. Seemingly
“benign” dental X rays, mammograms and other radiological procedures can subject
the body to significant physical harm. Given that the overwhelming majority of
diagnostic X rays are not medically necessary, we should consider them as a health
risk and carefully evaluate their value (risks versus benefits). Whether or not to have
an X ray is your choice, not your doctor’s, and the decision should be made by you. As noted, this decision should not be taken lightly because ionizing radiation from
medical X rays and radiation treatment can cause cancer, genetic defects and tissue
injury.In the medical and scientific communities, much disagreement exists about the
health effects of low-level exposure to ionizing radiation in diagnostic procedures. Many have assumed that low-level exposure is not a health threat, but modern
research is beginning to cast doubts. A study of the health records of thirty-five
thousand workers at a government bomb plant in Washington state concluded that
even small doses of ionizing radiation are four to eight times more likely to cause
cancer than previously believed. This study, financed by the Three Mile Island
Public Health Fund and carried out by Alice Stewart, M.D., concluded that 
radiation
delivered in small doses over time (as we are exposed to today through common
medical X rays) may carry a higher risk of cancer than the same total radiation
delivered in a single dose. Edward Radford, past chairman of the National Academy of Sciences committee
on ionizing radiation, says the cancer risk of low-level radiation may be ten times
worse than is generally accepted. Higher radiation doses may kill off damaged cells,
thus preventing their proliferation, whereas weak exposures damage cellular DNA
but still allow damaged cells to replicate; thus, cells are able to reproduce and
proliferate cancerous mutations. This conclusion is the opposite of what our dentists
and physicians teach us; the medical community has always maintained that X rays
are safe because small doses over time give the body time to repair itself and are
therefore less damaging. However, instead of repairing, the body’s cells appear to
suffer damage and then replicate that damage, enabling the problem to spread. The bottom line: Avoid radiation whenever possible. Because some radiation
exists in the natural world, we must focus on reducing our exposure to the radiation
we create, especially from medical X rays. Optimizing Your Physical Pathway
This chapter began with a comparison between your body and your car. Your car
will provide better service and last longer if you take good care of it. Even an old,
beat-up car can be restored to good function with tender loving care. The same is
true of your body. To move yourself in the right direction on the physical pathway,
maintain your body—with good nutrition, exercise, sleep, proper breathing and
natural sunlight— and protect your body from physical harm, including loud noises,
sunburn and radiation. Making even minor adjustments to your physical pathway can
make a big difference. As always, the choice is yours.9
T
HE 
F
ENETIC 
P
ATHWAY
“Genetics may load the gun, but environment pulls the
trigger.”
Pamela Peeke, M.D., M.P.H. Fight Fat After Forty
O
ne of the most manipulated terms in conversations about health is the word
“genetic.” Almost weekly in the news, genetic discoveries are announced,
proclaiming the genetic origins of a myriad of problems—from cancer to
compulsive shopping. Scientists usually describe a gene as being associated with a
particular disease (rather than directly causing it), but the details become distorted
and misinterpreted. Many are confused about what genes are and how they work. We
end up being misled into believing that genes control health directly—which is not
accurate, because the environment we create for our cells controls the expression of
our genes. While true genetic diseases do exist, they affect less than 5 percent of the
population. Heredity is trumped by environment, and you control your environment. You have control over the rate at which you age and the diseases that you will (or
will not) develop. Turn the right genes on, and keep the wrong genes off. Health is
not about genes; it is about cells. Once again, we are in charge. Use the six pathways
to optimize the health of your cells, and you control the expression of your genes. Will the Weakest Link Fail? What about the genetic predisposition to disease we hear so much about? What
about health problems that “run in the family”? Think of a genetic predisposition to disease as a weak link in a chain—a weak link
with the potential to break, but only if excessively stressed. In the right environment,
the weak link will function just fine. If the chain does break (if sickness does occur),
it is not accurate to say that the weak link (the “bad” gene) is the sole trigger of the
problem. Excess biological stress is the trigger, and this we can control. By enhancing the function of cells, genetic predispositions can remain potential
problems, rather than becoming real problems, regardless of what “runs in the
family.” Unfortunately, people often give up to their genetic predispositions,
relieving themselves—at least in their own minds—of responsibility for their
actions. The genetically predisposed person might say nonchalantly, “There is
nothing I can do; weight problems run in my family” (as they gulp down a burger,
fries and large shake). The thinking that genes and germs are the primary factors
determining our state of health is outdated and fatalistic. Genes and germs are
factors worth considering, but they are not the causes of disease that we typicallyunderstand them to be. Let us consider genes, what they are, how they work, and what we all can do to put
the potential for health back into our own hands, regardless of which genes we have
inherited. Nature Versus Nurture
Genes are the blueprints or “plans” for life; they are the instructions that tell our
bodies how to develop from one single cell into an entire human being. However,
only about one-quarter of our genes express (“turn on”) automatically, determining,
for example, whether our eyes are blue or our hair is curly. Imagine most other
genes as a set of coded instructions that, much like a computer program, sit dormant,
essentially doing nothing, until you activate them. Most genes require some sort of trigger (environmental or psychological) in order
for them to express. Just because a certain trait, “bad” or “good,” runs in the family
does not mean that every person in the family possesses that trait or will express it
even if they possess it. We often worry far more than we need to about genetic
inheritance. Most important is the environment you create for your cells based on
what you eat and how you live your life. You cannot control your heredity; you can
control the environment you create for your cells.
Never_Be_Sick_Again_by_Raymond_Francis.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Another study reported in a 1980
issue of 
Psychosomatic Medicine 
found that people who are cynical, who have
hostile attitudes and who have suppressed anger have more atherosclerosis and
blockage of coronary arteries and are more likely to have heart attacks. The Power of PrayerPerhaps the best way to maintain love and compassion in your life is to
consciously seek and practice it. Enlightened leaders and global spiritual traditions
advocate spiritual practice as the essential foundation of comprehensive health and
vitality, including all aspects of a sound mind and body. This book does not advocate
any specific religion or spiritual practice, but does recommend some type of
practice. Why. Because being self-involved, self-centered and “stuck in your own
head” is so easy. Only when body, mind and spirit are fully integrated can you truly
optimize your health. Spiritual practice brings about measurable changes in the brain and in overall
health. Larry Dossey, M. D. , in his book 
Healing Words, 
described “one of the best
kept secrets in medical science”: the benefits of prayer. Dr. Dossey defines
prayerfulness as “a feeling of love, compassion and empathy toward another,” and
he explains that prayer is “a powerful and legitimate (if often overlooked) method of
healing. ” Dossey uses an impressive array of evidence to show that prayer can have
a positive effect on health. A 1988 study conducted in San Francisco investigated the
effects of prayer on the cardiovascular health of 393 coronary-care patients. Unknown to the patients involved, one group was prayed for and the other was not. At the end of the ten-month study, the prayed-for group was five times less likely to
require antibiotics and three times less likely to develop a condition in which the
lungs fill with fluid.
The text does not mention a correlation between atherosclerosis, coronary artery blockage, and cynicism. The passage discusses the negative effects of cynicism on physical health, but does not provide a direct link to the specified health issues.
What is the correlation between atherosclerosis, coronary artery blockage, and cynicism?
The text does not provide a specific daily exercise routine, but it emphasizes the importance of regular physical activity and the need to tailor an exercise plan to one's individual needs and limitations.
What is the recommended daily exercise routine?
The text does not provide a specific recommendation for daily sleep duration, but it stresses the importance of adequate sleep and the need to prioritize it.
What is the recommended daily sleep duration?
The text advises proper breathing technique, specifically recommending the use of the diaphragm and avoiding chest breathing.
What is the recommended way to breathe?
The text suggests avoiding exposure to ionizing radiation as much as possible and emphasizes the need to be aware of the risks associated with medical X-rays, dental X-rays, and other forms of ionizing radiation.
Can you avoid the effects of ionizing radiation?