Author Archive: SmallTownDoctorMom

STAYING HEALTHY … STAYING STRONG

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We are born…fearfully and wonderfully made….
We are given a body …one body…in which to live while we are on this earth   
There is much to enjoy, but everything is more enjoyable in a healthy body.
Colors are most glorious without cataracts 
Food is more enjoyable with healthy GI function 
Listening is best without too much earwax
Running and climbing is better without joint pain.
So, as we start a new year, I plan to explore  ways to keep the human body at it’s best.  Mine is showing some wear and tear, and I want to find ways to reverse, or at least slow down, the process of loss
 
Nutrition seems a good starting place.
What are the best fuels for the human body?  What foods promote health and longevity?  Which are harmful?  There is a lot of conflicting information.  Endless research is being conducted. Some studies are good, but some are done in hopes of promoting specific classes of food, so bias and confusion abound.  It is helpful to know some simple guidelines that apply to most everyone….at least to start with.  So that is where I’ll start!  And may 2020 be a year of increasing good health!
 
PRINCIPLE # 1
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NOT ALL FOOD IS CREATED EQUAL
This principle used to be less important simply because in past centuries there were not so many artificial or altered foods available.  Heavily processed food is a modern phenomenon.  In general, the less processed a food is and the closer it is to its natural state, the more health benefits it can give.
For example, an apple is healthier than apple juice simply because it is less processed and still retains its fiber which allows the apple’s sugar to be absorbed more slowly, avoiding harmful rises in blood sugar.
A raw potato has benefits lost in cooking.  But, of course a baked potato is superior to a potato chip or French fry.  A raw carrot is superior to a cooked carrot which is superior to a candied carrot….you get the drift!
So raw and natural foods are great, and one goal should be to make them a larger percentage of one’s diet.  That is a good place to start!  Changing to a healthier diet is a process. It needs to be a cultural revolution, but you have to start somewhere.   Soon, we’ll look at another way to improve health.  Until the next blog……healthy eating!

THANKSGIVING!

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THERE IS SO MUCH TO BE GRATEFUL FOR………INCLUDING……..

                                                                                                                                                                                 

  1. THE MAJESTY OF A THOUSAND TWINKLING STARS……AND THE COMFORT OF ELECTRIC LIGHT THAT HIDES THEM
  2. THE WARMTH OF THE SUN’S RAYS…….AND THE EARTH’S ATMOSPHERE THAT PROTECTS
  3. MOUNTAINTOPS…………………TO VIEW THE VALLEY
  4. THE INTRICACY AND IRREDUCIBLE COMPLEXITY OF A SINGLE BACTERIUM………AND THE UNFATHOMABLE VASTNESS OF THE UNIVERSE
  5. THE DEARNESS OF FAMILY AND FRIENDS……………….EACH UNIQUE AND SO WONDERFULLY AND FEARFULLY MADE
  6. THE ABILITY TO PONDER AND CREATE AND DISCOVER…………………BECAUSE I’M MADE IN THE IMAGE OF MY CREATOR (Proverbs 25:2)
  7. AWARENESS OF MY SINFULNESS AND INDEBTEDNESS……………..AND FOR “PAID IN FULL” FORGIVENESS
  8. FREEDOM AND THE HOPE OF PEACE, HARMONY, COMPLETENESS AND TRANQUILITY………SHALOM
  9. THE TENT I’M IN………………AND THE HOUSE THAT AWAITS ME (2Corinthians 5:1)
  10. AND ETERNAL LIFE ……John 17:3 says ” THIS IS ETERNAL LIFE, THAT THEY KNOW YOU, THE ONLY TRUE GOD, AND JESUS CHRIST, WHOM YOU HAVE SENT”

LISTEN and ENDURE

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It seems Americans are losing two precious traits as a people.  We are losing the ability to LISTEN to one another…and we are losing the ability to ENDURE.  Most of us, no matter where we are from, have in our lineage ancestors of whom we are proud because of what they endured and overcame.  A man or woman who persevered through a tough time and not only survived, but came out better for it.  We admire them.  It is an honor to have them on our family tree!  We learn by listening to their stories and are inspired to do hard things ourselves.

So where is that toughness today?   There are a lot of voices promising us easy roads ahead.  Only a few are warning of clouds and rain.  We are a country divided, and yet it doesn’t seem to bother us.   We aren’t interested in hearing why someone who disagrees with us believes the way they do.  We won’t endure hearing them out.  We would rather have our ears scratched by listening to those who see things from our point of view.  I believe in truth, and am not saying that there aren’t some ways that are right and others that are wrong.  I am just saying, that as a people, I don’t think we are seeking truth anymore.  We refuse to endure sound teaching.  We accumulate for ourselves teachers who suit our own passions.  We would rather believe a myth that suits us than endure learning a truth that doesn’t.  We want the easy way.

The end of this can’t be good.  We will pay if we don’t reclaim the ability to listen to others and really care.  We will pay if we are not willing to suffer now in order to reach a future worthwhile goal.  We cannot continue the current path without incurring a heavy price.  We need to listen….REALLY LISTEN…to what we are being told.  Then evaluate.  Does what we hear match with what we already know to be true?  Are some orators promising undeliverable goods?  They can promise.  And we can choose to blindly believe.  But that does not mean the promises will come true.

Something To Think About

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Recently we have been celebrating the 50th anniversary of Buzz Aldrin and Neil Armstrong walking on the moon. I was 11 when it occurred. My sisters and I were playing outside and did not want to interrupt our play to watch it. Finally my dad brought a TV to the garage snd MADE US watch. I’ve always been grateful for that….and yet….some say it never happened. Really? The people who actually did it are still alive and there are satellite images of flags left behind on the moon as proof.  How can someone not believe?

But then again, none of us will ever forget 9-11 and yet there are some who deny it ever happened.

Or what about the genocide of the holocaust?  Approximately 6 million European Jews were killed and yet there are some who refuse to acknowledge this reality.

Another historical event that is well documented but denied by many is the resurrection of Jesus.  There is documentation of numerous appearances lasting for 40 days after His resurrection.

But again, there are many who refuse to believe.  Well documented historical facts do not always convince.

It can be discouraging to realize what people choose not to believe.  We laugh and deride those who say that certain historical events never happened….why would someone choose to be so willingly blind?  It’s something to think about.

THAT CHAIR IS NOT YOUR FRIEND

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Do you want to be fit?  Do you want to FEEL YOUNG, no matter your age?  If you do, you have to resist conforming to what everyone else is doing.  Our current culture values efficiency and ease.   What is the quickest way to get from A to B?  Where is the closest parking spot?  What is the easiest way to the 5th floor?  Where is the most comfortable chair?  So the first thing to come to grips with is this…..

MANY OF THE THINGS THAT INCREASE  OUR EASE AND COMFORT ARE THE ENEMY!

So where to start revising your daily routine?  Let’s start with sitting….and chairs.

Is not a chair a good thing?  Do we not consider it polite when someone gets up to let another sit?  Are they not doing someone a favor?  Maybe not!

Prolonged sitting can lead to health problems and even increased mortality.  Think of that the next time you TV binge!  And that does not include the effects of the chips and sodas.

Sitting for prolonged stretches can increase your risk of heart disease, diabetes, hypertension.  It increases your risk of varicose veins and blood clots.   It is hard on your back.  Working out regularly will not always negate the effects of prolonged sitting.  The only way to avoid the side effects is to get up and move!   Frequently!  Remember that ease and comfort are not your friends!

For some of the detrimental effects of prolonged sitting view the graphic below:
 

Thank you Lord

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I am so grateful…and will be eternally grateful…to my risen Lord Jesus for paying for my sins.  He died for me……yes.  But because He rose again, I can live knowing that his blood cleanses me so that I don’t have to carry that awful weight of all my wrongdoing.  That inner turmoil that comes after being torn in two directions and choosing the wrong one……on purpose.   It is never worth the guilt.  But I am such a slow learner.  Thank God He continues to forgive and love me.  I wish the entire world would embrace Him!  May God grant us all repentance and a knowledge of the truth!

There is nothing better than this Jesus!  Search all you like but you will not find anything or anyone more satisfying.  No greater thrill or adventure.  No greater peace or contentment.  I know everyone has to come to this realization for themselves, but it is one of those universal truths.  Jesus fills “the empty.”  Nothing else will.  Nothing else can.

If we confess our sins he is faithful and just to forgive our sins, and to cleanse us from all. unrighteousness
1 John 1:9

HERBS

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Spring brings gardeners out of hibernation.  Unfortunately, there are hours of weeding in my future…but I love having a small garden near the house. (thanks to my husband….a farmer wannabe)   It’s a fun time, too, to study a little botany.  I’ve been reading about herbs.   Used for both culinary and medicinal purposes, herbs are fun to study and may be easy to grow.

MINT (on my list for this year)

I have read that mint is an herb that can become invasive in a garden, so it is wise to place it in a large pot. (oops…too late…already in the ground…and I had a friend warn me about this too, so we’ll have to replant that one!)  The leaves are great for seasoning and are felt to help indigestion.  Different types of mint have different flavors…..think peppermint, spearmint, etc.

FENNEL (also a new hopeful addition)

Fennel, pictured above, is a herb with yellow flowers. it is a member of the carrot family.   It’s supposed ability to help eyesight was immortalized by Longfellow in a poem in 1842, titled The Goblet of Life.

Above the lower plants it towers,
The Fennel with its yellow flowers;
And in an earlier age than ours
Was gifted with the wondrous powers
Lost vision to restore.
Just don’t plant fennel near dill (cross pollination) or tomatoes or potatoes!

ROSEMARY (been growing beside our home for years)

I don’t think there is any scientific evidence of medicinal value for rosemary.  If anyone knows of one, I’d love to hear about it!  I just love the smell and it’s great for cooking.  It will make omega-3 oils more heat stable!

DILL (already in our garden)

My favorite!  I love it in salads.  However, my family does not like it quite as much as I do so my salad always has more than theirs.  It is a member of the celery family.  A famous member….think Dill Pickles!  And is has some antibacterial activity against Staph aureus.

CILANTRO (also called coriander – growing now)

Since I have discovered my love for avocados and guacamole, I love cilantro being just outside my door.  And did you know that it was in Coca-cola’s secret original formula?

Again, not much known medicinal use.  But then, again, there may be benefits yet to be discovered!

OK…I’m done.  My green thumb is not very well developed, but I’m trying.

IT’S A FUN THING TO EXPERIMENT OUTSIDE IN A GARDEN OF YOUR OWN!  WHY NOT PLANT YOUR OWN…IN THE SOIL OR IN POTS….ENJOY THE MONTHS AHEAD!

Sleep and a Healthy Brain

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Much is written these days about how to avoid dementia.  A lot of research money has lately been devoted to possible pharmaceuticals that have ended up being disappointments. There is no cure in sight, so those of us with dementia in our family should look to prevention.  With that in mind,  it is now known that much “brain maintenance and repair” happens during sleep.  What?  For years, sleep has been looked upon as a possible waste of time….or at best, a necessary evil!  Perhaps we should rethink this.  Maybe, while we sleep, we are not doing nothing….because research is showing that we are actually accomplishing much.

Thomas Edison, known for creating light bulbs, once said that “Sleep is an absurdity, a bad habit.”  He felt that our working hours should be expanded and that it was a mark of superior intelligence to sleep less and work more.  Perhaps this helped lead us to the belief that our level of business was related to our level of value or importance. (see previous blog “Get Unbusy”) We now know that if we want our work to be done correctly, we had better take sleep seriously!

The Center for Disease Control tells us that about 70 million adults in the US live sleep deprived on a chronic basis.  On average, a hundred years ago, we slept about 9 hours a night.  It is now recommended to get at least 7 hours as a minimum.  So that means that a lot of us are getting less than 7 hours.  It must be that we don’t understand how important sleep is!

So what is this important work that happens during sleep?  Well, first of all, genetically speaking, we all are blessed with a biological clock.  This clock helps regulate our sleep cycle.   Our cells have “clock genes”, supervised by a part of our hypothalamus.  Chemical are released in a certain rhythm.  For example, while we are awake and active we accumulate adenosine.  As it becomes evening, melatonin is released by your pineal gland, telling you it is time to sleep.  Then when the sun begins to rise, melatonin production slows.

While we are sleeping, our brain cells complete a lot of maintenance and clean up duty.  And when we don’t sleep enough, this does not get done.    It is like living in a house where no one ever takes out the trash.  After a while, there are consequences!!  The maintenance duties include, among other things, preserving and consolidating new information, linking information to existing memories, trash removal (getting rid of metabolic waste like beta-amyloid which has been linked to Alzheimer’s disease), cell repair, and increasing growth hormone production.

When the brain is not given enough time to complete its many “off-hour” duties, there is a price to pay.  It can be falling asleep at the wheel.  It can be decreased coordination while awake, leading to more falls or injuries.  It may be impaired cognition….or even dementia.

So next time you are tempted to call it a day and turn in early, don’t feel guilty about all that work not yet done.  It will still be there tomorrow.  And with a good night’s sleep, tomorrow you will be more efficient at getting it done!

SPRINGTIME

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I love Spring. It is my second favorite season. (Summer is only ahead because it is consistently warm and I HATE cold) But why do I love the Spring when the weather is still unpredictable and there is a lot of rain? I think it is because of what it represents and because of what it foretells. The promise of new life and new beginnings. I think I like Spring for the same reason that the dawn is my favorite time of day. Fresh starts!

Fresh starts would not be needed if this was a perfect world. But it is not even close. Every day I mess up in multiple ways and I always love the idea of starting over….of getting it right. There is a problem with this kind of thinking, however. I may start over but I will never be completely perfect or right…..at least not this side of eternity. When I was younger I would delude myself. I thought that there would always be time and energy to accomplish anything and everything I wanted to do. But now I am older….and I suppose a little wiser. Anyway, I realize that, though I need to strive for excellence, there are some things I will never do as well as I would like, and there are some things I will never do at all.

But I also realize that there is an order and beauty to this world that hints of another realm. Once, there was perfection and all was good. And someday, that will be true again. I am looking forward to that day when, in God’s presence, there will be fullness of joy and pleasures forevermore. Endless adventure ahead.

In the meantime, I will still enjoy spring blossoms. They are a reminder of all that is beautiful. And Easter is coming, a reminder of the historical, well documented resurrection of my Savior. He rose and promised I would also. New life! A glimpse of a future but promised world.

I know that my Redeemer lives…..and that makes the physical and spiritual  winters of this world bearable.

Get Un-Busy

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Have you ever noticed how sometimes you will wake up in the morning with a solution to a problem, or a new way to approach something? Something unique has happened — You have given your brain a bit of time to process…..and voila! Just think what you might accomplish if you were not so busy. Now I am convinced that when we are too busy and move too fast, we miss a lot of what makes life lovely. Taking time to smell the roses might be an old cliche, but it is more important in today’s society than ever before.

If “busy”describes you, the world seems bent on keeping you that way. Being “busy” is tantamount to saying one is important and doing important things. If you admit you have free time, you might as well confess to laziness and being second-rate.  Why have we come to this? What was wrong with leisurely meals, front porch sitting, lazy Sunday afternoons?   When did these things come to mean wasting time? I have noticed that when I slow down, I become more approachable. People will actually engage with me, even ask me for help rather that just get out of my way. That is definitely good for relationships.

Take inventory of how you use your time and decide what you could eliminate….or delegate…to give yourself a little more margin. Dallas Willard was a university professor I greatly admired, though I never met him and he is now deceased.   He would say “Ruthlessly eliminate hurry from your life.”  Working full time as a physician, raising 4 children, and doing my own housekeeping left me craving a slow-down…for sanity’s sake. And when I would take a few hours and decelerate, I noticed that after a little while, I would begin to actually have a few creative thoughts. I wondered if, just maybe, the key to problem solving and efficiency might actually be to go a little slower, rather than faster.

All of the great works of art were not accomplished by extremely busy people. Hurry just does not lead to excellence. Maybe that is why excellence is so hard to find. Most people do not have their most creative moments when they are juggling social media (just read what they write!) or listening to the same sad news story from the umpteenth angle or impatiently waiting in a fast food line for another lousy meal that they will eat alone in the car.

Enjoy NOT being busy. It is no cause for shame.
Take the time to cook at home, enjoy the smell of cookies in the oven, or the quiet of a good book by a fire, a long chat with your spouse, or even a decent night’s sleep. You may find that you actually become more creative and thereby more productive!

Put some margin in your life — at the very least, when someone else needs you, there is a chance you will be available to help.