Health and Diet

To save money, grow your own garden, plant vegetables in a planter on your step or in your window. Substitute ingredients with what you can grow or purchase locally or free from friends/neighbors. Eat: Whole Grains, Vegetables, Fruit, Legumes, Complex Carbs, healthy Herbs and Spices. Avoid: Simple Carbs, Sugar, Corn Syrup. Eat in moderation: starches and meat. Drink: Water. Eat or drink nothing to excess. Don’t live to eat, eat to live. Click on "Home" below to see the index.

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Friday, May 12, 2023

Foundations of Physical and Mental Health Includes some religious references - please share

This is from a presentation I have done.

First, seriously consider:

Daniel 1: 5-16

and

D & C 84: 33 remember, this promise pertains to women every bit as much as men.

and

D & C 89 It's important to read and carefully consider all of it, be careful not to assume you know what it says.

One might also do a scripture search of the word: herbs

Now, there's an old nursery rhyme quoted by Wayne Fields, in What the River Knows

“The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.”

When I've presented on this topic, I like to discuss with and ask the audience about each of the six, what that means and why they are important.

I'll add just a little on diet:

Consume on a daily basis...at a minimum:

2 servings of whole grains

2 servings of vegetables

1 serving of dairy or foods that provide a good source of calcium

1 serving of protein (There are many non-meat sources of a complete protein such as beans and brown rice, quinoa, and... I'm not telling you to abstain from meat; however, there are many plant based options which are just as healthy and typically less expensive. Some plants have what is referred to as complete protein, such as quinoa, and some in combination provide a complete protein, such as brown rice and beans.)

and

1 serving of fruit.

There are other important nutrients that come from healthy fats such as nuts and/or certain fish, which are important to eat periodically or regularly; however, on a daily basis, the five categories listed above are required for good physical and mental health.

Avoid: sugar, corn syrup, and simple carbohydrates. (Complex carbohydrates are important for good health.)

The next topic I like to discuss is The Rabbit Effect. This talks about the importance of kindness. However; what is often missed when this is discussed is the importance of appropriate and welcomed touch on health.

Next I tell a true story of a children's hospital from many decades ago. This was at a time when, if a baby was sick enough to need to be in a hospital, the chance they would survive and leave the hospital were very slim. In one particular hospital though, there were multiple wings of babies and in one of the wings, the babies started recovering at a significantly higher rate than typical. They hospital staff did various studies on what was different about this particular wing. One of the things they discovered was this wing was actually dirtier than most... There was an old German cleaning woman who was supposed to clean at night, but she wasn't doing her job very well. She was hardly cleaning at all. She was spending her time...holding babies.

The next study I like to talk about is The Roseto effect. There was a very close-knit community in Pennsylvania where the residents had significantly lower than average heart disease. As they studied the population though, they discovered that if a resident went to live in a different town or city, their heart disease averages normed according to the population in the US as a whole. The study determined that the better health was due to the close connections and support within the community.

Another related, interesting, and more recent study is: BYU study shows family history can improve psychological well-being of young adults Participating in family history research reduces students’ anxiety by 20%, increases self-esteem by 8%. This was no surprise to me as there was a study after 911 that showed children who lost a loved one in these multiple tragedies, and who were involved in family history or genealogy, were significantly more resilient and in general did better, that those who did not. Connections with ancestors can also be powerful and provide benefits for both physical and mental health.