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Sunday, 6 May 2018

[www.keralites.net] VERY PRACTICAL ADVICE

Very practical advice.

Dr. Shigeaki Hinohara, Japan, turned 101 last year.

As a centurion, he was interviewed, and gave his advice for a long and healthy life.

Shigeaki Hinohara is one of the world's longest-serving physicians and educators. Hinohara's magic touch is legendary: Since 1941 he has been healing patients at St. Luke's International Hospital in Tokyo and teaching at St. Luke's College of Nursing.

He has published around 15 books since his 75th birthday, including one "Living Long, Living Good" that has sold more than 1.2 million copies. As the founder of the New Elderly Movement, Hinohara encourages others to live a long and happy life, a quest in which no role model is better than the doctor himself.

Doctor Shigeaki Hinohara's main points for a long and happy life:

* Energy comes from feeling good, not from eating well or sleeping a lot. We all remember how as children, when we were having fun, we often forgot to eat or sleep. I believe that we can keep that attitude as adults, too. It's best not to tire the body with too many rules such as lunchtime and bedtime.

* All people who live long regardless of nationality, race or gender share one thing in common: None areoverweight. For breakfast I drink coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. Olive oil is great for the arteries and keeps my skin healthy. Lunch is milk and a few cookies, or nothing when I am too busy to eat. I never get hungry because I focus on my work. Dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.

* Always plan ahead. My schedule book is already full until 2014, with lectures and my usual hospital work.

* There is no need to ever retire, but if one must, it should be a lot later than 65. The current retirement age was set at 65 half a century ago, when the average life-expectancy in Japan was 68 years and only 125 Japanese were over 100 years old. Today, Japanese women live to be around 86 and men 80, and we have 36,000 centenarians in our country. In 20 years we will have about 50,000 people over the age of 100...

* Share what you know. I give 150 lectures a year, some for 100 elementary-school children, others for 4,500 business people. I usually speak for 60 to 90 minutes, standing, to stay strong.

* When a doctor recommends you take a test or have some surgery, ask whether the doctor would suggest that his or her spouse or children go through such a procedure. Contrary to popular belief, doctors can't cure everyone. So why cause unnecessary pain with surgery I think music and animal therapy can help more than most doctors imagine.

* To stay healthy, always take the stairs and carry your own stuff. I take two stairs at a time, to get my muscles moving.

* My inspiration is Robert Browning's poem "Abt Vogler." My father used to read it to me. It encourages us to make big art, not small scribbles. It says to try to draw a circle so huge that there is no way we can finish it while we are alive. All we see is an arch; the rest is beyond our vision but it is there in the distance.

* Pain is mysterious, and having fun is the best way to forget it. If a child has a toothache, and you start playing a game together, he or she immediately forgets the pain. Hospitals must cater to the basic need of patients: We all want to have fun. At St. Luke's we have music and animal therapies, and art classes.

* Don't be crazy about amassing material things. Remember: You don't know when your number is up, and you can't take it with you to the next place.

* Hospitals must be designed and prepared for major disasters, and they must accept every patient who appears at their doors. We designed St. Luke's so we can operate anywhere: in the basement, in the corridors, in the chapel. Most people thought I was crazy to prepare for a catastrophe, but on March 20, 1995, I was unfortunately proven right when members of the Aum Shinrikyu religious cult launched a terrorist attack in the Tokyo subway. We accepted 740 victims and in two hours figured out that it was sarin gas that had hit them. Sadly we lost one person, but we saved 739 lives.

* Science alone can't cure or help people. Science lumps us all together, but illness is individual. Each person is unique, and diseases are connected to their hearts. To know the illness and help people, we need liberal and visual arts, not just medical ones.

* Life is filled with incidents. On March 31, 1970, when I was 59 years old, I boarded the Yodogo, a flight from Tokyo to Fukuoka. It was a beautiful sunny morning, and as Mount Fuji came into sight, the plane was hijacked by the Japanese Communist League-Red Army Faction. I spent the next four days handcuffed to my seat in 40-degree heat. As a doctor, I looked at it all as an experiment and was amazed at how the body slowed down in a crisis.

* Find a role model and aim to achieve even more than they could ever do. My father went to the United States in 1900 to study at Duke University in North Carolina. He was a pioneer and one of my heroes. Later I found a few more life guides, and when I am stuck, I ask myself how they would deal with the problem.

* It's wonderful to live long. Until one is 60 years old, it is easy to work for one's family and to achieve one's goals. But in our later years, we should strive to contribute to society. Since the age of 65, I have worked as a volunteer. I still put in 18 hours seven days a week and love every minute of it.
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[www.keralites.net] TOP 5 VITAMINS YOU SHOULD NOT TAKE

The Top Five Vitamins You Should Not Take

I used to take vitamin supplements almost every day. Taking vitamins seemed like a good idea: after all, we know that vitamins are essential for life, and vitamin deficiencies can definitely hurt you. I always thought that vitamins were an inexpensive way to get a little bit healthier.
Millions of Americans apparently agree with me. Close to half of the population in the U.S. takes vitamins, with multi-vitamins being the most popular.* Vitamins are sold in virtually every grocery store, ranging from mega-markets like Wegmans to the organic Whole Foods chain.
The vitamin and supplements industry, which is immensely profitable, relies on the intuition that if a little bit of something is good for you, a bit more can't hurt. Right?
Wrong. If you don't have a serious vitamin deficiency, taking supplemental vitamins doesn't provide any benefit, in almost all cases that have been studied. What's even more surprising is this: routinely taking mega-doses of vitamins might actually harm you.
So here are the top 5 vitamins that you should not take (unless your doctor recommends it):
1. Vitamin C. Perhaps the most popular single vitamin supplement, vitamin C occurs in plentiful amounts in many fresh fruits and vegetables. In the early days of global exploration, sailors often died from scurvy, caused by the lack of vitamin C. Way back in the 1700′s, Scottish doctor James Lind famously conducted an experiment that proved that citrus fruit cured scurvy, although vitamin C itself wasn't discovered until the 1930s.
Vitamin C gained its current popularity through the woefully misguided efforts of Linus Pauling, who published a book in 1970 recommending mega-doses of C to prevent the common cold. Although Pauling was a brilliant chemist (and Nobel laureate), he was completely wrong about vitamin C, as Paul Offit explains in detail in his new book, "Do You Believe in Magic?"
Vitamin C doesn't prevent or cure colds. This question has been studied exhaustively: a review in 2005 covering 50 years worth of research concluded that
"the lack of effect … throws doubt on the utility of this wide practice."
Although Vitamin C is generally safe, megadoses of 2000 mg or more can increase the risk of kidney stones, which can be excruciatingly painful.
2. Vitamin A and beta carotene. Vitamins A, C, and E are all anti-oxidants, which have been promoted for their supposed anti-cancer properties. The evidence doesn't support this: for example, in a large study supported by the National Cancer Institute*, smokers who took vitamin A were more likely to get lung cancer than those who didn't.
Vitamin A plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. Perhaps the most famous cases of vitamin A toxicity occurred in early polar explorers, who ate the livers of their sled dogs, not realizing that the livers had excessively high amounts of vitamin A. Antarctic explorer Douglas Mawson barely survived, and his companions died, probably of vitamin A poisoning.
3. Vitamin E. Long touted as an anti-cancer agent, vitamin E is a very popular supplement. A large study last year, of 35,533 men, looked at vitamin E and the risk of prostate cancer. The authors found that the risk of cancerincreased for men taking vitamin E. In an even larger review done at Johns Hopkins University, Edgar Miller and Lawrence Appel found that the overall risk of death was higher in people who took vitamin E. The Mayo Clinic summarizes the evidence this way:
"Evidence suggests that regular use of high-dose vitamin E may increase the risk of death from all causes by a small amount."
4. Vitamin B6. The B vitamins, including B6 and B12, are present in many foods, and deficiencies are rare. But taking B6 supplements for a long time can be harmful, as NIH's website explains*:
"People almost never get too much vitamin B6 from food. But taking high levels of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements."
5. Multi-vitamins. This is the big one. With nearly 40% of Americans taking a multi-vitamin, they must be good for you, right? But a huge study that I wrote about last year, looking at 38,772 women over 25 years, found that the overall risk of death increased with long-term use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc, and copper. Death, one must admit, is a pretty bad outcome.
On the evidence, supplementing your diet with any of these 5 vitamins carries little or no benefit, and may cause you harm. This is why we do science, people. Our intuitions aren't always right: just because a little bit of something is good for you does not mean that a lot of it is even better.
Vitamins don't "boost your immune system," they don't promote joint health, they don't reduce stress, and they don't help prevent colds or other common ailments.
So what should one do? Ignore the marketing, and treat supplements like you would any other medicine: take them with caution. If you are taking regular vitamin supplements, or thinking about it, ask your doctor before doing so.
And by the way, 100 grams of spinach has healthy amounts of vitamins A, C, E, K, several B vitamins, and essential minerals including iron and calcium.
So ditch the vitamins and eat your spinach. Or blueberries. Blueberries are great.

[*The statistics and references used in this article were developed and supported, in part, by the U.S. Centers for Disease Control, the U.S. Department of Agriculture, and the National Institutes of Health]

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[www.keralites.net] 10 ways to avoid Knee Surgery

10 Ways to Avoid Knee Surgery

Learn how to ease osteoarthritis and postpone surgery.S

If you have osteoarthritis, surgery is rarely a first resort. There are plenty of things you can do to avoid (or at least postpone) heading into the operating room.. Take care of your knees with these solutions.
No-brainers:
Weight loss. For many, weight loss is a basic but crucial way to help avoid knee surgery. Shedding just 15 pounds can cut knee pain in half, according to a recent study presented at the American College of Rheumatology's annual scientific meeting. And should you need arthritis knee surgery later, you'll decrease your risk of complications and reduce strain on your knees, which will make your rehabilitation go more smoothly.
Physical activity. The health of your knees depends on movement. Strong muscles support the joint and relieve pressure. Movement keeps tissues within the joint flexible, lubricated and replenished with nutrients that help healing. If you end up having knee surgery, the rehab will be easier if you start strengthening muscles before surgery. Walking is a great way to keep your knees healthy and pain free. Learn more about why exercise is so important if you have arthritis and hope to avoid knee surgery, and get some great ideas for maintaining motivation, stretching, safe moves and more.
No (or very few) side effects:
Braces. Prescribed by a doctor and fitted by a physical therapist, braces can improve the alignment of the knee, relieving pain.
Corticosteroid injections into the knee joint help to reduce inflammation, which can alleviate pain without causing side effects associated with oral corticosteroids.
Electrical stimulation may reduce pain by strengthening the quadriceps (the large muscles on the front of the thigh that help stabilize the knee joint), or it may even encourage regeneration of cartilage cells.
Hyaluronic acid injections, which supplement a naturally occurring lubricant lacking in the joints of people with osteoarthritis, may decrease pain and increase function for some people and help delay arthritis knee surgery -- although their use is controversial.
Acupuncture has been shown to relieve knee pain in some studies, but there is little good-quality evidence that it works better than placebo.
You'll likely take one:
Over-the-counter medications, such as the analgesic acetaminophen (Tylenol) and the nonsteroidal anti-inflammatory drugs (NSAIDs) ibuprofen (Advil, Motrin) or naproxen (Aleve), ease pain. But several recent studies indicate that some NSAIDs may delay healing of connective tissues such as cartilage or tendons.
Prescription medications are available to ease pain and decrease inflammation. Whether they improve tissues in the joint continues to be investigated.
Dietary supplements. The National Institutes of Health is funding a study to see whether the combination of glucosamine and chondroitin helps repair cartilage. The duo has been shown to reduce pain in people with moderate-to-severe knee pain – those who need it most.

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[www.keralites.net] YOGA AND ITS DANGERS

YOGA AND ITS DANGERS
by Lawrence Wilson, MD
., The Center For Development

Yoga, which means union, is a proud tradition of the Orient that was developed over thousands of years as a way to achieve superior health and mental development. Unfortunately, in my experience with thousands of people who practice yoga, modern-day yoga is hurting people more than it is helping them. As a result, I cannot recommend it at all for those seeking to improve their health, except perhaps for the most gentle restorative exercises or postures.
Many people ask why I would make such a harsh and blanket statement. The reason is that I have observed that yoga today causes subtle injury to everyone's body who practices it. The injuries are to the soft tissues such as tendons and ligaments, but are also to the third chakra or abdominal area. In addition, the vegetarian diet often recommended with it is very harmful, as well. This causes a toxic and malnourished condition.
The result is that those who do yoga are hardened by it, weakened by it, and often become a little more angry and rigid in a way that harms their later spiritual development. You may not notice this problem, but it is occurring in all cases of people who do yoga on a regular basis, even just once a week. This is why I discourage yoga in all cases, along with most pilates and other yoga spin-offs. The spinoffs are less harmful, however, especially if they do not resemble yoga very much. The only yoga I can recommend is extremely gentle restorative yoga, as this does not seem to cause damage.
I know these assertions are the exact opposite of what is claimed for yoga. People say it calms them down, makes them more flexible and more happy. However, while it may seem this way, more is going on that is not helpful. Here is more detail on the problems of yoga today.

PROBLEMS WITH MOST PRESENT-DAY YOGA INSTRUCTION AND CLASSES

The problems include:

1. Damage to the abdominal area, or third chakra area of the body. This is quite subtle, however, and will not be noticed by most people. Oddly, drinking reverse osmosis water and doing hatha yoga or physical yoga poses have a similar effect of spinning the third chakra or energy center faster, and backwards.
This causes a person to become more stubborn, more judgmental and often angrier. It reduces one's health, even though one may appear to feel better and stronger. It is an ego strength, not a true strength, and this is the problem with it. Unfortunately, it affects women more, perhaps than men, as the women generally have a weaker third chakra to begin with.

2. Upward-moving energy. This means that instead of moving energy downward through the body, from the head to the feet, most yoga teachers either do not discuss the subject at all, or get it backwards. This is extremely harmful to the body at the deepest levels.
For example, breathing upwards from the earth into the head is absolutely harmful. Likewise, moving energy from your center out your arm or even an outstretched leg is harmful.
The effect is to further unground a person. Most yoga students are already ungrounded to a degree, as this is the norm, and this tendency of yoga makes them much worse. A good teacher could avoid this, but they are extremely rare.
The reason for this problem is an unusual one: the intensity of the earth's magnetic field has diminished. This is quite important. One idea that needs testing would be to do your yoga on a magnetic pad. These are sold commonly and the best is made by Magnetico, though others are probably okay, too.
However, do not buy a magnetic pad to sleep on, as these cannot duplicate the earth's magnetic field, no matter what the manufacturer's claim. None of the brands are recommended for sleeping on, but one could try it for yoga and contact me if you want to try this.

3. Physical injuries of many kinds. Most people, both students and yoga teachers, suffer soft tissue injuries during yoga classes due to the tightness of their tendons, ligaments, joints and other body structures. Most of the time, this damage goes unnoticed until later in life when it is difficult to reverse.
This may not seem important, but it can be very much so. Yoga is not a substitute for chiropractice, for example, or for Rolfing or other soft tissue bodywork. Yet many are taught and believe that yoga will solve everything when it is not true.

4. Not enough focus on rest and relaxation. Too many classes stress how many poses one can do in an hour, and how many classes a week one can take. The worst is "power yoga", and some pilates classes that are even more vigorous.
The best yoga classes focus on relaxation and ease. This is what people need the most, and it is the safest.. Only the very relaxing yoga class is safe at all.

5. Incorrect dietary and lifestyle suggestions given during yoga classes and in yoga books. Often the dietary recommendations are backwards, such as vegetarianism, raw foods, nuts and seeds, and similar suggestions. These were appropriate in the past, and were taught by many of the great yoga masters. However, today this is dangerous and wrong advice, I would maintain. It might help your yoga for a while, but it is harmful for overall health today and tends to shorten one's lifespan.

6. Poor or missing aspects of training. One of the worst problems is that the teachers never even learn the poses correctly. It takes years of working on one pose to really do some of them right. This means that the students do not even have a chance of doing the poses correctly.
Real yoga teacher training takes years, and almost all training programs are woefully inadequate. There are very few exceptions to this today, especially in America where everyone is in a hurry to learn and do things. However, the training in India, even, is not that much better in most cases. Older methods are repeated without much understanding of people's needs today.
A second part of faulty training is the teacher must walk around the class the entire time, or at least look around, to make sure the students are doing the poses right. If not, the teacher must rush over and correct the posture before the student does too much damage to the body. This, also, rarely happens in most yoga classes. It is impossible if the class is larger than about 10 students, as most are.

7. Social, sexual and other pressures and distractions that occur in yoga classes and in yoga training schools. These include such problems as peer pressure to do more poses, and to do them deeper than one can comfortably tolerate. Other distractions that endanger students include trying to impress a sexy teacher, "bouncing" in poses, showing off, feeling guilty for stopping when you feel pain, showing off your body parts with sexy clothing, checking out the girls and boys in the class, and others.
These may seem like minor problems, but they are distractions that can lead to even more injuries.

8. The yoga 'identity'. Another common problem is a tendency to view doing yoga as a "new identity". This idea is heavily promoted, as though you are a better person because you do or know yoga. This is nothing less than a type of cult. A cult occurs when one loses individual reasoning and judgment, in favor of a new group identity.
Part of this cult-like quality seen in some yoga participants is to think of hatha yoga as a "spiritual path". This is not the truth, no matter what anyone says. It is a set of exercises designed to change or alter the body in certain ways. Efforts to make more of yoga than it is lead to overdoing, wrong intent, and other problems.
Certain personality types are more prone to these problems. They include anyone who is a hard driving, focused and/or a competitive achiever. Yoga classes are full of these people, as they come to relax. However, they compete in this with their friends and others, and it tends to defeat the whole idea of relaxing and gently moving the body in new ways.

9. Too often, yoga is mixed with all sorts of questionable practices and beliefs. This is related to the two problems just above. Beware of yoga meditations, yoga diets, yoga breathing exercises, yoga music, yoga incense, and so on. Too often, these are not helpful at all, but are promoted as being part of yoga and therefore beneficial. Once again, hatha yoga is simply a set of physical exercises designed to move the body in rather unusual ways to achieve certain goals. It happens that today these goals are not as helpful as they once were.

10. Yoga addiction. This may sound odd, but I have encountered it on a number of occasions. Just as exercise can be addictive, yoga can be, as well, for certain personality types. The nature of the addiction is similar to exercise addiction. That is, a person finds that he or she must continue to do a lot of yoga, or vigorous yoga every day or two, or one begins to feel depressed, exhausted, or develops other symptoms such as weight gain or aches and pains.
Because yoga is thought to be so beneficial, the person does not realize that it has become an addiction. In fact, the person needs energy and yoga "revs them up" and gives a certain energy, and relieves unpleasant symptoms, as well, such as aches and pains, or depression feelings. Soon the person is lying to themselves and others that yoga is wonderful, when in fact it has just become a way to avoid depression, fatigue or other symptoms.

SPECIAL PROBLEMS OF CERTAIN KINDS OF YOGA PRACTICES

Bikkrum yoga causes more injuries than most others. The reasons for this are not always clear, but may include:
· The hot room stimulates the body in some ways, even though it relaxes it in other ways.
· One thinks one is more flexible and relaxed due to the warmth, when it is not the case in many instances.
· The yoga routine is often fast and vigorous to encourage sweating. This is the most dangerous kind of yoga class.
Only if one is very careful with bikkrum yoga, can it be a more healthful type of yoga. All the rules above must be strictly observed, especially relaxing during class all the time, and stopping if one feels any pain or discomfort.

Other types of yoga that cause more injuries are any that move fast, try to fit in a lot of poses, or do not rest a lot between poses.

The only type of yoga classes I would recommend are those called restorative yoga. Even in these classes, one must be careful and one must work with an older, experienced teacher, if possible, who walks around the room often checking everyone, and who is not caught up with doing the class himself or herself.

IS YOGA NEEDED AND HELPFUL TODAY?

The simple answer is no. It is not helpful at all for the type of mental and spiritual development discussed on this website. If it were needed, we would incorporate it. In fact, it gets in the way in all cases.
For exercise, take walks or hikes, bicycle on safe streets away from traffic and pedestrians, or swim gently now and then in a clean lake, ocean, river or hot spring, but not a pool full of chlorine and other chemicals. Treadmills, gentle weights and other spa equipment is okay, as is playing tennis or other sports, provided you rest often and do not become exhausted or injured.
If you love going to exercise classes, find a very gentle restorative yoga class or simply an exercise class, perhaps designed for seniors so it is extra gentle. That is all that is needed.

Also, as one feels better due to a nutritional balancing program, be especially careful of the great temptation to return to doing yoga the old way.