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	Prayer
Perhaps	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	whomprayers	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	exciting	options	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	preventive
maintenance	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	exerciseinclude	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	conditionsfrequently	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	the	activity	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	WorksThree	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:	three	sets	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	jobworking	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	beat	yourself	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	andstretching	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
than	a	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	AntidrugAdequate	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,	it	contributes	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	cortisolincreases	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,	whichcontributes	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	an
important	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
the	doorbell,	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	beexercised	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	of	oil-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	to	people	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
head	while	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	andtoxicological	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	sleep	patterns	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	aboutthe	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	“runsin	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	typically	understand	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_.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	Prayer
Perhaps	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.
Cynical, hostile attitudes and suppressed anger.
According to the study in the 1980 issue of Psychosomatic Medicine, what is associated with a higher risk of heart attacks?
At least 30 minutes, according to the Centers for Disease Control and Prevention and the American College of Sports Medicine.
What is the recommended amount of exercise per day?
Use the diaphragm to breathe, and avoid shallow or rapid breathing.
What is the recommended way to breathe correctly?
Avoid loud noises, reduce EMF exposure, and maintain a healthy lifestyle.
What is the recommended way to protect the body from physical damage?
It is not about genetics, but about the environment and lifestyle choices, as you have control over these factors.
What is the recommended approach to maintaining health?