Lifestyle Physiology

Lifestyle Physiology
Right Arm of the

Gospel Work
Elizabeth J. Hall
College of Health Evangelism
435 Lifestyle Lane – Wildwood – GA - 30757
Phone (706) 820-1493, ext. 412 - Fax (706) 820-1474
college@healthevangelism.com
www.healthevangelism.com
PREFACE
A Note from the Author (Elizabeth J. Hall)
This Lifestyle Physiology syllabus is the result of the research efforts of more than 15,000 scientists
and their discoveries. It has been our privilege to live during a time of exponential growth in the field
of physiology. However, knowledge without daily life application is abstract and futile. The purpose
of this syllabus is to provide a practical, thoroughly researched, and scientifically accurate approach
to a basic understanding of the effects of lifestyle on the physiology of the human body.
Because knowledge in the sciences increases tremendously within a period of weeks and months, a
teacher rarely possesses enough hours in a classroom to cover his/her material. The information
available on the subject of physiology in no way can be confined to the pages of a single syllabus or
class course.
Appreciation
This syllabus with its accompanying articles would not have been possible without the editorial skills
and organized layout of Deborah Arakawa. Thank you so much, Deborah, for your tireless work and
cheerful spirit.
I am extremely grateful to Drs. Bernell and Marjorie Baldwin for their instruction, motivation, insight,
balance, and editorial suggestions. Words cannot convey the debt I owe them.
I am deeply appreciative for Dr. Roby Sherman and Christine Payne who taught me aggressiveness in
researching for the good of others.
A special thank you also goes to Bill Sherman, Joyce Grivas, Wilbur Atwood, Bill Wynn, and James
Hartley for emphasizing practical education. Their encouragement and constructive criticism have
helped me so very much.
Most of all, I am thankful to Jesus who has brought me beyond all odds to where I am today.
This syllabus is dedicated to all my students and teachers.
The colour images to this document were added by Brother Yohane Tembo.
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Contents
Chapter 1: The Cell Membrane ............................................................................................................... 4
Chapter 2: Cellular Organelles ................................................................................................................ 7
Chapter 3: DNA (deoxyribonucleic acid) ............................................................................................... 10
Chapter 4: Tissues ................................................................................................................................. 14
Chapter 5: Blood ................................................................................................................................... 17
Chapter 6: Platelets and Clotting .......................................................................................................... 22
Chapter 7: The Blood Vessels................................................................................................................ 25
Quadrants ............................................................................................................................................. 29
Chapter 8: The Heart............................................................................................................................. 30
Chapter 9: Cardiac Output .................................................................................................................... 35
Chapter 10: Arterial Blood Pressure ..................................................................................................... 38
Chapter 11: Phagocytes ........................................................................................................................ 42
Chapter 12: Lymphocytes and Natural Killer Cells ................................................................................ 45
Chapter 13: The Lymphatic System ...................................................................................................... 50
Chapter 14: Inflammation ..................................................................................................................... 51
Chapter 15: The Nervous System.......................................................................................................... 55
Chapter 16: Autonomic Nervous System .............................................................................................. 60
Chapter 17: The Brain ........................................................................................................................... 64
Chapter 18: The Frontal Lobe ............................................................................................................... 67
Chapter 19: Depression ........................................................................................................................ 75
Chapter 20: Sleep .................................................................................................................................. 80
Chapter 21: The Endocrine System ....................................................................................................... 83
Chapter 22: The Kidneys ....................................................................................................................... 99
Chapter 23: The Liver .......................................................................................................................... 104
Chapter 24: The Digestive System ...................................................................................................... 108
Chapter 25: The Respiratory System .................................................................................................. 119
Chapter 26: The Eye ............................................................................................................................ 126
Chapter 27: The Ear ............................................................................................................................ 129
Chapter 28: The Skeletal System ........................................................................................................ 132
Chapter 29: Skeletal Muscles .............................................................................................................. 136
Chapter 30: The Integumentary System ............................................................................................. 141
REFERENCES ........................................................................................................................................ 143
FREE RADICALS—A BALANCE OF INJURY AND NECESSITY .................................................................. 151
WISDOM FROM OUR CAPILLARIES ..................................................................................................... 153
SQUEEZING THROUGH LIFE’S CAPILLARIES......................................................................................... 155
STALKING SOCIETY’S SILENT KILLER .................................................................................................... 157
CHEERS—TO A BETTER ALTERNATIVE................................................................................................. 160
DESTROYING THE VIRUSES IN OUR LIVES ........................................................................................... 171
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SECRETS OF A SOUND MIND ............................................................................................................... 174
EATING FOR INTELLECT ....................................................................................................................... 175
USING AND IMPROVING OUR BRAINS ................................................................................................ 178
COUNSELS FROM THE CARPENTER OF NAZARETH ............................................................................. 181
DIET FOR A DOWNCAST SOUL ............................................................................................................ 185
THE MOST EFFECTIVE MEDICINE ........................................................................................................ 189
THE POWER OF THOUGHTS ................................................................................................................ 191
THERE IS SUNSHINE IN MY SOUL ........................................................................................................ 194
UNLOCKING THE DOOR TO DIABETES TYPE II ..................................................................................... 200
MAINTAINING A HEALTHY LIVER ........................................................................................................ 202
LESSONS FROM A CHILLING MASSAGE ............................................................................................... 211
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Chapter 1: The Cell Membrane
Cell Membrane
Functions
Holds the cell and its

contents intact.
Selective permeability—
Serves as a gate to the
cell allowing certain
substances to enter while
keeping others out.
Contact inhibition—
Normal cells stop growing
once they make contact
with other cells (cancer
cells lack this property).
Hormones, neurotransmitters, and other substances bind to receptor sites on the cell membrane.
The receptors are like locks, and the hormones or neurotransmitters are like keys that fit into the
locks.
Examples of Receptors
Insulin
Insulin, a hormone made in the pancreas, must bind to insulin receptors on the cell membrane
before glucose can enter the cell. Once inside the cell the glucose is burned for energy.
Damage to insulin receptors causes type II diabetes. A high fat diet, obesity, lack of exercise,
infections, chronic stress, and excessive estrogen can damage insulin receptors.
Adenosine
Adenosine, a brain chemical, binds to receptors on brain cells causing relaxation. Adenosine is a
neuromodulator, not a neurotransmitter. It accumulates in extracellular fluids and inhibits the
release of neurotransmitters at adenosine receptors. When this happens, adenosine cannot get into
its own receptors. The binding of adenosine causes drowsiness by slowing down nerve cell activity.
Caffeine disables one of the braking systems in the brain, resulting in wakefulness and the inability
to relax. Caffeine, a psychoactive drug, is so similar to adenosine that it fits into adenosine receptors.
Caffeine binds to the adenosine receptors but does not slow down the cell's activity as adenosine
would. The cells cannot sense adenosine anymore because caffeine is taking up all the receptors
adenosine binds to. Instead of slowing down because of the adenosine level, the cells speed up.
Neurons fire more, and the individual is unable to relax.
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Cell Membrane and Nutrition
Structure
Cell membranes are made up of lipids (fats and cholesterol) and proteins. Fat-soluble nutrients must
enter the cell through the lipid portion of the cell membrane. Water-soluble substances enter
through protein channels within the cell membrane.
Adopting a healthy vegetarian

Fat-soluble nutrients diet will help the cell
membranes to become more
Fatty acids
flexible.
Fat-soluble vitamins A, D, E, and K
Fat-soluble phytochemicals
Water-soluble nutrients
Glucose, sugars
Amino acids
Water-soluble vitamins
Diet
Fats
A healthy cell membrane is fluid and flexible which allows nutrients to enter the cell easier.
Unsaturated fats increase this flexibility whereas saturated fats stiffen the cell membrane and
consequently interfere with nutrients’ ability to enter a cell.
How can you tell the difference between a saturated and unsaturated fat? A saturated fat is solid at
room temperature, while an unsaturated fat is liquid at room temperature.
Antioxidants
Free radicals are unsteady, highly aggressive molecules (with an odd number of electrons in their
outermost orbit) that damage the membranes of the cells and contribute to chronic diseases.
Oxidation—Loss of electron(s) from an atom, molecule, or adding oxygen to a molecule. In an

attempt to become stable, a free radical will steal an electron from another atom or molecule, thus
creating another free radical. This process continues until the proteins or lipids in the cell membrane
are damaged compromising the function of the cell membrane. Common sources of free radicals:
Alcohol
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Smoking
Smog
Infection
Overeating
Chronic diseases—high cholesterol, high blood pressure, obesity, diabetes
Oxidative stress—Assaults on an organ by free radicals is greater than its antioxidant capacity to
destroy them (i.e. diabetic complications)
Antioxidants—Prevent damage of cell/tissue molecules from free radicals by giving up their own
electrons. Without them, free radicals generate more free radicals.
High antioxidant fruits—Blueberries, blackberries, strawberries, plums, oranges, red grapes, kiwi,
pink grapefruit
High antioxidant vegetables—Garlic, kale, spinach, Brussels sprouts, broccoli
Antioxidant nutrients
Vitamin C—Protects water-soluble components of membranes
Vitamin E and beta-carotene—Protect fat-soluble components of membranes
Riboflavin
Hydration
Dehydration interferes with the ability of gases to penetrate the cell membrane
by passive transport.
Wise caloric restriction
Slows the aging of the cell membrane.
Evangelism Application
Daniel’s or King Nebuchadnezzar’s Cell Membranes?
Be patient with non-vegetarians and those subsisting on the typical American diet. It might take them
longer to recognize some of the finer points of the three angels’ messages. The health message makes it
easier for people to understand the gospel truth.
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Chapter 2: Cellular Organelles
Organelles of the Cytoplasm
Mitochondria—Energy-
producing factories of the
cells. Make ATP (adenosine
triphosphate) which
provides electrical,
chemical, and physical
energy.
Ways to improve energy—

Exercise (esp. in sunlight),
oxygen, B vitamins
Regular daily exercise

increases the number and
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volume of mitochondria in skeletal muscles
Dehydration impairs mitochondrial functioning and efficiency in the brain cells.
Lysosomes—Destroy germs, microbes, and worn-out organelles. If the lysosomal membrane

becomes leaky or ruptures, its enzymes and free radicals escape and damage cells causing more free
radical damage.
Factors that cause leaky lysosomal

membranes
Free Radicals
Low oxygen concentration destroys heart
Unsteady molecules with an odd number of
muscle cells and arterial cells
electrons in their outermost orbit.
Excess ultraviolet light destroys skin cells
In the right places, free radicals can be useful by
Excess vitamin A destroys bone cells helping the mitochondria make energy and the
lysosomes to kill germs.
Factors that stabilize membranes
Outside the mitochondria or the lysosomes, they
Cortisol
can wreak havoc by damaging the membranes of
Vitamin E cells and generating more free radicals.
Factors that increase lysosomal efficiency
Wise calorie restriction
Ribosomes—Protein-making factories. Make proteins from available amino acids.
Importance of proteins
Growth, repair, and structure
Antibodies—Proteins that help the white blood cells fight germs
Enzymes—Proteins that speed up chemical reactions
Neurotransmitters—Facilitate communication between nerve cells and other nerve or muscle cells
Transport nutrients and other substances (i.e. calcium-binding proteins, lipoproteins)
Hormones
Hormones and Protein Synthesis
Growth Hormone
Made in the pituitary gland of the brain, increases protein synthesis
Lifestyle factors that increase growth hormone production
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Deep sleep
Vegetarian diet
Exercise
Low-fat diet
Arginine (amino acid from nuts and legumes)
Skipping supper
Lifestyle factors that inhibit growth hormone production
Obesity
Major depression
Obsessive-compulsiveness—A disorder characterized by recurrent, unwanted, intrusive ideas that

seem silly, weird, nasty, or horrible and an urge to do something that will relieve them
Aging
Maternal deprivation in young children
Cortisol
Cortisol comes from the adrenal glands and tightens up the cell membranes so that there is less
fatigue and inflammation. An excessive amount of cortisol inhibits protein synthesis.
A moderate amount of cortisol benefits the body by tightening the cell membranes. Too much,
however, interferes with protein synthesis. This results in a decreased production of enzymes,
antibodies, and neurotransmitters.
Tactile stimulation, such as effleurage, can counteract the Sometimes stress will
changes in the brain that contribute to hypersecretion of increase cortisol production
cortisol in maternal-deprived rodents. Some human studies for a time, then the adrenal
show that therapeutic massage can reduce elevated cortisol. glands become fatigued and
produce lower levels of
Lifestyle factors that cause excessive production of cortisol
cortisol.
Big stress (prolonged)
Visceral fat (fat accumulation in the abdominal region—site for inflammation)
Major depression (causes defect in regulation of cortisol)
Chronic pain
Diabetes mellitus
Neonatal maternal deprivation
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Chapter 3: DNA (deoxyribonucleic acid)
DNA
Molecule found in the nucleus that controls the activities of the cell
Structure—Double helix
Sugar
Phosphate
Base—Adenine, thymine, guanine, cytosine
Gene—Portion of DNA that contains information about heredity and controls protein synthesis
RNA
Messenger RNA (mRNA) carries the blueprint (pattern) from the nucleus to the cytoplasm
Transfer RNA (tRNA) brings the needed amino acids to the ribosomes
Ribosomal RNA (rRNA) is the foundation on which protein synthesis occurs
________________________________________________________________________________
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Damaging Factors to DNA
Free radicals
Unstable molecules that damage DNA and/or cell membranes. However, inside the mitochondria
and lysosomes, free radicals are beneficial.
Pro-oxidant conditions increase free radical production and the requirement for antioxidants
Obesity
Elevated cholesterol levels
Diabetes
High blood pressure
Infection and inflammation
Deficiency of antioxidants
Vitamins C and E
Beta-carotene
Selenium
Caffeine
Enzymes in the nucleus repair microscopic holes in DNA
Caffeine interferes with this repair process and leaves the DNA more vulnerable to cancer-producing
agents and/or viruses
Acute stress
Epinephrine, an adrenal stress hormone, makes microscopic holes in the DNA
Deficiency in vitamin B12 and folic acid (dependent upon each other to do their work)
Vitamin B12
Ellen White says that the diet should supply all the elements (nutrients) our body needs
(Education, p. 204). There is no vitamin B12 in plants (except in rare occasions), therefore, a vegan
individual must take a B12 supplement or eat B12 fortified foods.
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Some vegetarian foods are supplemented with B12. Read labels. The average requirement of
vitamin B12 is 3-5 micrograms per day. Since vitamin B12 is stored in the liver, one 100-microgram
tablet/week is sufficient.
Protective Factors for DNA
Vitamins
Antioxidants
Vitamin B12 and folic acid
Cruciferous vegetables
Contain phytochemicals that stimulate the liver to produce chemicals that destroy DNA damaging
carcinogens
Brussels sprouts, broccoli, cabbage, cauliflower, kale
Garlic and onions
Contain phytochemicals that destroy free radicals and stimulate the liver’s detoxification system to
destroy carcinogens (a healthy liver is essential to healthy cells)
Helps DNA work more effectively by inhibiting damage to DNA and proteins and improving DNA
repair
Improving DNA repair
Adequate selenium
Wise caloric restriction—Improves the brain
Carotenoids
Phytic acid (myo-inositol-1,2,3,4,5,6-hexakisphosphate)—Involved in cellular housekeeping

(including DNA repair), found in legumes
Kiwis—Protect DNA from oxidative stress and promote DNA repair
DNA and Cancer
All cancer is of a genetic nature, not in the sense of being hereditary, but that it starts in the genes
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Cancer cell characteristics
Sabotage DNA
Lack control
Recognize no restraints—Lack contact inhibition
Uncontrolled growth
Subversion of blood and nutrient supplies
Dedifferentiation—Loss of normal structure complexity and specialized function
Malignancy—Invasive spread
Cancer is serious and requires prompt medical and often surgical intervention. Early detection is key
and prevention is vital.
________________________________________________________________________________
Stages of Cancer
Initiation
Initiation—Cellular DNA is permanently damaged (often by free radicals) signaling the beginning of
cancer
Cancer viruses and carcinogens (cancer-producing agents) are able to enter and take over the DNA
Initiated cells are usually present in the body but become dangerous when they undergo cell division
and increase in number (promotion)
Promotion
Promoters encourage cells with irreversibly damaged DNA to undergo cell division
Promoters—Alcohol, excess dietary fat, obesity, excess sucrose, excess estrogen
Progression
Cancer cells acquire traits that enable spreading
Angiogenesis—Chemical messengers are released by cancer cells that cause the development of
new blood vessels to grow in the area of the tumor. This diverts the blood supply away from healthy
tissues to feed itself, causing the tumor to grow.
Obesity and high blood sugar increase VEGF (vascular endothelial growth factor), a chemical that
encourages angiogenesis
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Basil, oregano, rosemary, sage, and thyme are herbs with antioxidant properties, which
consequently protect DNA from free radical damage.
Black beans, whole soybeans, red clover tea, blueberries, and red grapes have phytochemicals
which inhibit angiogenesis.
Excess amounts of the enzyme COX-2 increase angiogenesis. Natural COX-2 inhibitors—Turmeric,
garlic, ginger, milk thistle, vitamins C and E.
Chapter 4: Tissues
Tissue—Group of similar cells with specialized functions
Types of Tissues
Epithelial
Connective
Muscle
Nervous
________________________________________________________________________________
Epithelial Tissue
Purpose—Absorption, protection, secretion

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Location—Lungs, stomach, skin, urinary bladder, glands
Characteristics—Epithelial tissue covers and lines various part of the body. Epithelial cells are packed
close together with little or no intercellular material between them.
Connective Tissue—Types and Examples
Purpose—Connection, protection, support, withstand pressure, transportation
Types
Loose
Adipose—Under the skin
Tendons/ligaments—Made from tough cords of tightly packed fiber bundles
Tendons—Attach muscle to bone
Ligaments—Attach bone to bone
Cartilage—White, flexible, and semi-transparent. Found in outer ear, end of nose, and between discs
of spine
Blood
Bone
Muscle Tissue
Skeletal muscle
Attaches to bones
Voluntary—Can be controlled by will
Striated
Smooth muscle
Found in blood vessels and other tube-shaped organs
Involuntary
Not striated
Cardiac
Found in heart
Involuntary
Striated
Nervous Tissue
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Neurons conduct impulses
Glia—Support and connect cells
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Lifestyle Factors
Nutrition
Vitamin A
Necessary for cell differentiation (process in which a normal cell comes complex and specialized). As
a cell progresses towards cancer, it becomes more simple and unspecialized.
Necessary for healthy epithelial cells
Vitamin C—Important for healthy collagen (holds the connective cells together)
Flavonoids
Found in a variety of fruits and vegetables
Reduce the risk of tissue inflammation
Redness
Swelling
Pain
Heat
Loss of function
Exercise
Moderate, vigorous exercise increases the thickness of the adrenal cortex, the area of the adrenal
glands that produces cortisol
Cortisol stabilizes the cell membranes and makes the cell less vulnerable to fatigue and inflammation
Natural Remedies
Sprain—Injury to a ligament when the joint is carried through a range of motion greater than its
normal range without dislocation or fracture
Remedy—Elevate, apply cold compress, use charcoal or clay poultice
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Chapter 5: Blood
Properties of Blood
Importance of Blood
Carries oxygen and nutrients

to the interstitial fluid and
cells
Contains immune components
Assists in body temperature

regulation
Transportation system
Communication via hormones

and other regulatory
substances
Formed Elements
WBCs, RBCs, platelets
Plasma
Plasma—Liquid portion of the blood

Constituents
91% water
Ions—Electrically charged atom or group of atoms
Nutrients
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Waste products
Gases
Regulatory substances (i.e. hormones)
Plasma proteins
Albumin—Holds and attracts water into the blood
Antibodies—Help the white blood cells capture germs
Fibrinogen/prothrombin—Help the blood to clot
________________________________________________________________________________
Red Blood Cells
Fast Facts
Concave discs—Thick on
the edges, thin in the
center
Change shape as they

squeeze through
capillaries (they are
larger than capillaries)
Live 120 days and then

are destroyed by the
spleen
Produced by bone
marrow
Contain hemoglobin,
the oxygen-carrying
molecule in the red
blood cells. Hemoglobin
carries 90% of the
oxygen in the blood.
Also known as
erythrocytes
Healthy red blood cells

require healthy bone
marrow and kidneys
Nutrients Required
Vitamin B12
Necessary for RBC

production
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Vitamin B12 deficiency results in the RBCs having flimsy membranes, being abnormally large, and
having a shorter lifespan
Only found in animal products (vegetarians need vitamin B12 fortified foods)
Folic acid
B vitamin found in oranges and green leafy vegetables
Vitamin B12 and folic acid are dependent on each other to do their work
Iron
Trace nutrient found in tofu, soybeans, leafy green vegetables, and legumes
Necessary to make hemoglobin
Factors affecting iron absorption
Sunshine and vitamin C
Tea and coffee
Excess iron generates free radical production
Fats
Dietary saturated fats cause RBCs to stick together making it impossible for them to squeeze through
capillaries
Decrease the combined surface area to carry oxygen
Temperance
Alcohol
Causes the blood to become thicker as the RBCs stick together
Decreases membrane fluidity and flexibility of the RBCs
Tobacco (including second-hand smoke)
Hemoglobin in RBCs prefers carbon monoxide to oxygen over 200 times
Reduces antioxidant quality of the blood
Causative Agents of RBC Clumping
Saturated fats
Elevated triglycerides
Diabetes
Hypertension
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Congestive heart failure
RBC Cell Membrane Flexibility
Capillaries usually 5 microns in diameter, RBCs usually 7-7.5 microns in diameter
RBCs need flexible membranes to change shape in order to squeeze through capillaries
Factors affecting membrane flexibility
Onion
Flaxseed
Moderate exercise with adequate hydration—Improves oxygen release from RBCs
RBC Oxidation
Free radical production is common in RBCs because RBCs carry oxygen which has a high affinity for
electrons
Factors contributing to RBC oxidation
Highly refined sugars/fructose—RBC oxidation damages fats in the cell membranes
High cholesterol diet
Factors reducing RBC oxidation
Alpha-lipoic acid—Reduces oxidation from high sucrose/fructose diets
Probably vitamins E and C
Garlic
Curcumin in turmeric
Gingko biloba
________________________________________________________________________________
Circulation
Mental Influences
Negative
Determined will—“[A determined will] causes the mind to react upon the body, unbalancing the
circulation and producing congestion in certain organs; and you are sacrificing health to your
feelings.” Testimonies, Volume 5, p. 310
Unhealthy imagination— “If your mind is impressed and fixed that a bath will injure you, the mental
impression is communicated to all the nerves of the body. The nerves control the circulation of the
blood; therefore the blood is, through the impression of the mind, confined to the blood vessels, and
the good effects of the bath are lost.” Testimonies, Volume 3, p. 69-70
Confined indoor work—“Those who are closely confined to study to the neglect of physical exercise,
are injuring the health by so doing. The circulation is unbalanced, the brain having too much blood
and the extremities too little. Their studies should be restricted to a proper number of hours, and
then time should be given to active labor in the open air.” Fundamentals of Education, p. 60
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Positive
Consciousness of right-doing—“If the mind is free and happy, from a consciousness of rightdoing and
a sense of satisfaction in causing happiness to others, it creates a cheerfulness that will react upon
the whole system, causing a freer circulation of the blood and a toning up of the entire body.”
Counsels on Health, p. 28
Satisfaction in helping others—“The pleasure of doing good to others imparts a glow to the feelings
which flashes through the nerves, quickens the circulation of the blood, and induces mental and
physical health.” Testimonies, Volume 4, p. 56
________________________________________________________________________________
Dietary Influences
Negative Factors on the Blood and Circulation
Alcohol
Flesh foods
Condiments (i.e. mustard, pepper—Ministry of Healing, p. 325)
Butter/cheese
Rich foods
Overeating
Eating too often
Poor diet
Other Factors
Negative attitude
Enfeebled organs
Liver, lungs, skin, kidneys
Unhealthy digestive organs
Insufficient exercise
Chilled extremities
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Chapter 6: Platelets and Clotting
Clotting Process
Platelets—Round or oval-shaped cells

that assist in stopping bleeding
Ways the body stops bleeding

Blood vessel constriction
Platelet plug—Platelets attracted to
exposed rough surface of blood
vessels → platelets swell to plug the
wound → platelets recruit other
platelets to help them → platelets
release substances that cause
vasoconstriction and speed up wound
repair
Clot—Meshwork of fibrin threads
which entrap plasma, RBCs, and
platelets
Clot formation
Injury to blood vessels → activation
of platelets → platelet factors
released
Prothrombin detects platelet factors
→ thrombin
Fibrinogen detects thrombin → fibrin
and its threads entrap plasma, RBCs,
platelets
Undesirable clotting
Clots are needed to stop bleeding
from cuts and wounds
If clots form when there is no
bleeding, they can obstruct blood
flow
Reducing the functional size of a blood vessel by 13% decreases the blood flow 56%
Undesirable clots can cause heart attacks, strokes, and death
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___________________________________________________________________________
_____
Lifestyle Factors
Promoters of Unhealthy Clotting
Meat—One meal containing meat can increase the number and stickiness of platelets. Whenever
the number of platelets and their stickiness increases, the likelihood of clotting increases.
Saturated fats—Solid at room temperature, they reduce an important chemical that inhibits platelet
clumping
Dietary cholesterol (found only in animal products)—Decreases prostacyclin, a prostaglandin

(hormone-like regulator) that inhibits platelet clumping
Smoking
Carbon monoxide makes little holes in the innermost lining of the blood vessels. Platelets are
attracted to the rough surfaces of the injured blood vessels.
Reduces prostacyclin
Acute stress
Causes the adrenal glands to release the hormone, epinephrine, which makes the platelets stickier
and increases their number
Elevated stress hormones increase the fibrinogen levels in the blood
Extreme or competitive exercise—Causes the adrenal glands to release epinephrine
Dehydration (not drinking enough water)—Causes the blood to become thick and flow slowly,
increasing the likelihood of undesirable clotting
Obesity
Increases a number of pro-clotting factors, including fibrinogen. Visceral (abdominal) fat also
increases pro-clotting factors.
Many obese individuals have elevated triglycerides (blood fats) and insulin resistance (insulin
receptors work poorly). Both of these conditions lead to a pro-clotting state of the blood.
Major depression—Increases the number and stickiness of platelets
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Preventors of Unhealthy Clotting
Moderate exercise
Improves circulation
Increases production of fibrinolysin (fibrin = threads of a clot, lysin = to break apart)
Increases prostacyclin
Diet
Garlic—Promotes fibrinolysin activity

Many herbs like gingko biloba, ginger,
Anthocyanins (red, blue, purple pigments) in red, garlic, turmeric, and white willow bark
blue, and purple fruits inhibit platelet clumping and increase
the time it takes to form a clot.
Vitamin E
Individuals with bleeding problems or
Omega-3—Found in toasted flaxseed, walnuts, low platelet counts should not use garlic
spinach and soy and gingko biloba. They should be
discontinued 3 weeks prior to any
Olives—Increase prostacyclin surgery or dental work to prevent blood
Dark green leafy vegetables—Contain magnesium loss.
which inhibits thromboxane A2, a prostaglandin that
causes platelet clumping and spasms of the blood
vessels
Deep breathing
Improves blood flow in veins
Weight loss when overweight and improved glucose control help to counteract pro-coagulant states
in susceptible individuals
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Chapter 7: The Blood Vessels
“Perfect health
depends upon
perfect circulation.”
Testimonies, Volume 2,
p. 531
Arteries
Characteristics
Take the blood away from

the heart
Elastic
Operate under high

pressure
Consist of 3 layers
Tunica externa
Tunica media—
Contractible smooth
muscle fibers
Tunica interna (intima,

endothelium)—Composed
of a single layer of
epithelial cells
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Diseases of the artieries
Before giving a hot footbath, always check for
Atherosclerosis—Art eries become plugged sensation and arterial pulses in the foot. Applied
with cholesterol heat → ↓ oxygen concentration and ↑ carbon
Arteriosclerosis—Arteries become hard dioxide and hydrogen ion concentration →
because of loss of elasticity vasodilation. With PVD applied heat to the
extremities ↑ demand for oxygen, but blood
Peripheral vascular disease (PVD)— vessels are unable to dilate → ischemic pain.
Atherosclerosis or arteriosclerosis in the
arteries of the extremities
Injurious agents
Carbon monoxide—Smoking makes little holes in the intima of arteries
Elevated levels of low-density lipoproteins—LDL carries cholesterol into the arteries
Persistent high blood pressure—Pushes cholesterol into the arteries
Persistent stress, anger, and hostility—Constricts arteries via the sympathetic nervous system
Decreased oxygen
Turbulent blood flow
Oxidized cholesterol—Kills smooth muscle cells of arteries and promotes atherosclerosis. Found in
aged cheese, puddings, custard, and powdered milk.
Insulin resistance (insulin receptors work poorly)—Decreases ability of arteries to respond to certain
chemicals that cause the blood vessels to dilate.
Increasing arterial health
Strict, well-balanced, vegetarian diet Nitric Oxide
No cholesterol—Comes only from animal products Beneficial in moderation because

causes blood vessels to dilate.
Minimal saturated fats—Primary dietary elevator of
cholesterol Nuts and legumes contain a significant
amount of the amino acid arginine,
Arginine—Amino acid that helps the arteries to dilate which is necessary to make nitric
Soluble fiber—Promotes cholesterol excretion oxide.
Antioxidants Very little present in meat.
Potassium—Helps arteries to relax
Promotes glucose control—High levels of glucose accelerate atherosclerosis
Promotes weight control—Excess calories (from any source) can be converted into cholesterol.
Obesity compromises the ability of the arteries to dilate.
26 | P a g e
A sudden rise in blood fats (result of eating a high-fat meal) reduces the sensitivity of the arteries to certain
dilating chemicals while making them more sensitive to chemicals that cause vasoconstriction.
Obesity reduces the ability of blood vessels to respond to vasodilators and decreases nitric oxide
production. Abdominal fat (visceral) increases the production of chemicals that lead to inflammation of the
arteries, which contributes to the development of atherosclerosis.
Moderate, daily exercise
Keeps arteries elastic and balances circulation
Extreme exercise—Causes arteries supplying vital functions (abdominal organs, kidneys) to constrict.
Reduced blood flow to kidneys causes the kidneys to release renin, which triggers the production of
angiotensin II (most powerful vasoconstrictor in the body) that leads to a rise in blood pressure.
Stress management and peace of mind
Sympathetic nervous system and norepinephrine, a stress hormone, causes arterial constriction
More peace of mind → less vasocontriction
________________________________________________________________________________
Smaller Blood Vessels
Arterioles
Small arteries which lead to the capillaries
Last branches of the arterial system
Act as control valves through which the blood enters the capillaries
Walls thinner and diameter smaller than those of arteries
Capillaries
Thinnest blood vessels that carry oxygen and nutrients to the cells
Allow for easy transport of oxygen, glucose, and nutrients into interstitial fluid and cells
Precapillary sphincters—Control blood flow into capillaries
Stress closes the sphincters in the internal organs and the blood bypasses the capillaries and flows
through thoroughfare channels instead
Thoroughfare channels—Direct shortcuts from arterioles to venules, bypassing the capillaries
Moist heat opens precapillary sphincters
27 | P a g e
Venules
Small veins which collect blood from the capillary beds
Join with other venules and increase in size becoming veins
Veins
Return blood to the heart Deep breathing

improves blood return
Elastic
to the heart.
Operate under low pressure
Have one-way valves that prevent backflow
Hold approximately 60-66% of the total blood volume
Movement of the blood in the veins toward the heart occurs primarily due to the massaging action
of the skeletal muscles
Beneficial Herbs
Bilberry
Reduces capillary fragility and permeability. Decreased permeability protects the brain from toxic substances.
Improves arteriole and capillary elasticity. The vessels do no break as easily and are able to better
accommodate the RBCs without deforming them.
Improves flexibility of RBCs as they squeeze through capillary walls to deliver oxygen.
Inhibits platelet clumping.
Gingko Biloba
Improves blood flow even when blood vessels are plugged with cholesterol.
Powerful inhibitor of platelet clumping (should be avoided by individuals with bleeding tendencies).
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Quadrants
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Chapter 8: The Heart
Characteristics
Pumps approximately 100,000 times/day = 2000 gallons of blood/day
Located between the lungs towards the left side of the chest
________________________________________________________________________________
Anatomy
Atria—Two upper chambers of the heart which receive incoming blood. Thinner walls than lower
chambers.
Ventricles—Two lower chambers of the heart
3 Layers of the heart wall
30 | P a g e
Visceral pericardium—Covers the outside of the heart
Myocardium
Muscular layer of the heart
Contracts
Functions as a unit
Endocardium—Inner surface below the myocardium which forms the inside walls of the atria and
ventricles
Heart valves (forward flow and prevent backflow)
Between atria and ventricles
Tricuspid
Bicuspid
Semilunar valves
Pulmonary—Located at beginning of pulmonary arteries
Aortic—Located at beginning of aorta
Complications
Coronary artery disease—Coronary arteries plugged with cholesterol
Myocardium infarction—Heart muscle dies because it does not receive enough blood through the
coronary arteries
________________________________________________________________________________
Blood Flow
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The right side of the heart pumps blood to the lungs
The left side of the heart pumps blood to the body
Inferior/superior vena cava → right atrium → tricuspid valve → right ventricle → pulmonary
semilunar valve → pulmonary arteries → lungs → pulmonary veins → left atrium → mitral valve →
left ventricle → aortic semilunar valve → aorta
Lifestyle Factors
Moderate, daily exercise
Always balance oxygen demand with oxygen supply—Exercise increases oxygen demand and
coronary artery disease decreases oxygen supply to the myocardium. Therefore, when walking fast
of uphill, those with this disease will likely experience ischemic pain.
Increases number of heart mitochondria
Slows resting heart rate—2/3 of nourishment to the heart occurs between beats
Increases HDL—Transports cholesterol to the liver
Helps prevent undesirable clot formation—Reduces fibrinogen, increases fibrinolysin. 80% of heart
attacks occur due to clots clogging the arteries (usually with atherosclerosis present).
Protects from oxidative damage (if enough anti-oxidants are present in diet)—Extreme exercise
depletes antioxidants in myocardium
Lipoproteins
32 | P a g e
Low-density lipoproteins
Carry cholesterol to arteries and cells
Oxidized LDL
Kills smooth muscle cells in the middle layer of the arteries and promotes atherosclerosis and
inflammation in the arteries
Generates lipids with platelet stimulating properties
Oxidized cholesterol—Oxygen combined with cholesterol or cholesterol which has lost an electron
(vegetarians have less oxidized cholesterol than omnivores
Found in products using powdered dairy milk, custards, cheese, puddings, etc.
Endogenous LDL can become oxidized in vegetarians with deficiency in antioxidant nutrients or pro-
oxidant conditions (high blood pressure, high cholesterol, obesity, diabetes, chronic inflammation or
infections)
Produces free radicals that can damage cell membranes and DNA
Carcinogen
Small, dense LDL
Worst LDL—Smaller and penetrate easier than other LDLs (penetrate cholesterol plaques faster and
linger 2 hours longer than ordinary LDL particles)
Very low-fat diets (10% or less fat calories) can trigger production of small dense LDL in susceptible
individuals
Decreased by fiber-rich diet, vigorous exercise, avoiding simple carbohydrates, appropriate weight
reduction
Increase LDL
Genetics
Animal foods
Saturated fat (solid at room temperature)—Most important dietary elevator of cholesterol
Junk food
LDL reduction
Avoid food sources—Aged cheese, powdered dairy milk, puddings, and animal products
Sufficient antioxidants
Garlic, turmeric
Red grapes
Ginseng
High-density lipoproteins
Carry cholesterol to the liver where it is converted into bile

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Lifestyle factors that increase HDL
Stop smoking
Weight loss (if obese)
Regular aerobic exercise
Garlic, onions, chromium
Alcohol (long-term use)
Loss of myosin (protein in muscle that causes heart contraction)
Causes defects in the mitochondria of heart muscles
Decreases left ventricular capacity
Increases risk of stroke from hemorrahage (esp. in young drinkers)
Increases triglycerides
________________________________________________________________________________
Electrical Conduction System
SA node
AV node
Bundle of His
Purkinje fibers
34 | P a g e
Chapter 9: Cardiac Output
Definition
Cardiac output—Amount of blood pumped by the left ventricle each minute
Stroke volume—Amount of blood pumped out with each beat
Cardiac Output = Heart Rate X Stroke Volume
Heart Rate Factors
Physical activity (trained vs. untrained heart)
Temperature
Autonomic nervous system
Parasympathetic nerves decrease heart rate
Sympathetic nerves increase heart rate
Hormones (from adrenal glands)
Epinephrine
Norepinephrine
Stroke Volume Factors
Venous return
Gravity and position
35 | P a g e
Contractions of the skeletal muscles—Increased by exercise, massage (toward the heart)
Deep breathing
Cold mitten friction—Can improve venous return
Force of heart muscle contraction
Health of myocardium
Health of coronary arteries and oxygen supply to the myocardium
Filling time—Occurs between beats, optimized by slower heart rate
Sympathetic nerves
Adrenal hormones (epinephrine, norepinephrine)
Condition of the heart’s electrical conduction system
Frank-Starling Law
Within physiological limits, each chamber of the heart will stretch to accommodate the blood flow
into it, and will pump accordingly.
Lifestyle Factors
Exercise
Exercise, deep breathing, and massage toward the heart improve venous return
Daily exercise slows the resting and exercising heart rate
More blood flows to the heart muscle → myocardium better nourished → longer filling time
Heart muscle fibers stretch longer → improved cardiac output
Decrease Cardiac Output
36 | P a g e
Very rapid heart rate
Clogged coronary arteries
Deficient oxygen in the blood
Fear with learned helplessness
Anger or remembering an event which caused anger—Can decrease output up to 10%
Broken heart syndrome
Damage to the heart muscle
Decrease Oxygen Supply
Tobacco
High fat diet (excess saturated fat)
Alcohol
Acute stress
Clogged arteries
Constrictive clothing
Rapid heart rate
Fever
Competitive exercise
Acute stress
Psychological Factors
Stress and major depression make the heart more sensitive to electrical disturbances
Hostility increases risk of heart attacks
Herbs
Hawthorn berry and coleus forskohlii
Improve heart’s ability to pump
Beneficial in early congestive heart failure and angina
To avoid herb-drug interactions, in individual using medications, use only with physician’s counsel
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Chapter 10: Arterial Blood Pressure
Definitions
Blood pressure—Amount of pressure exerted within the systemic arteries; force that
pushes blood through the vessels.
Systolic pressure—Greatest amount of pressure within the arteries as the left ventricle
pushes the blood out of the heart.
Diastolic pressure—Occurs while the heart is resting; least amount of pressure in the
arteries.
Pulse difference—Difference between the systolic and diastolic pressures. If consistently

greater than forty could mean that the aorta has lost some of its elasticity.
Mean arterial BP = Total Peripheral Resistance (TPR) X Cardiac Output
Total peripheral resistance—Depends mostly upon the radius of the arteries. As the blood
vessels constrict the resistance increases and causes the blood pressure to rise.
Cardiac output—Amount of blood the left ventricle pumps per minute.
Cardiac Output = Heart Rate X Stroke Volume

___________________________________________________________________________
_____
Factors Influencing Blood Pressure
Nerves
Baroreceptors—Monitor blood pressure and notify the brain to adjust accordingly
Sympathetic nerves—Innervate arteries causing constriction (sympathetic overdrive plays
a significant role in most cases of hypertension)
38 | P a g e
Kidneys
Reduced blood flow to kidneys increases blood pressure
Arterial condition
As elasticity is lost, the arteries are unable to open as well and blood pressure increases
Excess production of certain hormones

Norepinephrine—From adrenal glands, constricts arteries
Cortisol—From adrenal glands
Antidiuretic—From pituitary, promotes water retention
Aldosterone—Retains sodium and water → increases blood volume → increases cardiac
output → increases blood pressure
Endothelial functioning (cells of intima)—Endothelial

cells produce nitric oxide and other vasodilators that Scientists have found that
reduce risk of atherosclerosis watching drama results in
reduced endothelial
function.
Genetics
________________________________________________________________________________
High Blood Pressure
Increases Risks For:
Stroke
Heart attack
Kidney failure
Retinal damage
Weakened memory
Statistics
39 | P a g e
Almost half the male population has a systolic pressure of 130 or higher
A small increase in systolic blood pressure increases the risk of kidney failure by 50% in
later life
A blood pressure of 160/95 multiplies risk of coronary artery disease and stroke by 5
________________________________________________________________________________
Lowering High Blood Pressure
Diet
Avoid
Animal products—Cholesterol and saturated fats
Cheese—Contains tyramine
Puddings and custards—Contain oxidized cholesterol which kills arterial smooth muscle cells and
pushes inflammation in arteries
Processed foods—High quantities of salt
Alcohol
Caffeine
Limit
Salt—Excess amounts increase arterial sensitivity to norepinephrine, stiffens cerebral arteries
Sugar—Aggravates high blood pressure and decreases pain threshold
Protein—High protein diet and high blood pressure increase risk of kidney damage
Calories (if overweight)—Obesity is one of the most important risk factors for high blood pressure
Extra 4/5 mile of blood vessels for every extra pound—Extra blood vessels increase resistance to
blood flow. Modest weight loss lowers blood pressure.
Obesity increases arterial sensitivity to vasoconstrictors and decreases sensitivity to vasodilators
Enjoy
Potassium-rich foods—Protect the arteries and kidneys
Dark green leafy vegetables—Contain calcium and magnesium that lower blood pressure. Enjoy
vegetables like kale, collards, and broccoli every day, but spinach should not be eaten daily.
Foods containing vitamins C and E—Individuals with high blood pressure are in a pro-oxidant
condition. These vitamins often improve nitric oxide production from the endothelium of the blood
vessels in diabetics.
Fresh celery, carrots, and tomatoes—Contain phytochemicals that decrease high blood pressure
40 | P a g e
Cholesterol-lowering foods (because high BP can push cholesterol into arteries)
High-soluble foods – fiber
Vegetarian foods
Anthocyanin-rich foods
Moderate Exercise
Keeps arteries elastic
Makes arteries less sensitive to stress hormones that constrict arteries
Opens blood vessels in areas being exercised
Water
Pure, distilled water
Neutral tub bath
Heat over the kidneys with a hot footbath, cold compress to head (make sure sensation and foot
pulses are good and that there is no diabetes or circulatory problems in legs)
Deep Breathing
Systematic relaxation exercises
Good Mental Health Practices
Stress, hostility, and time urgency (impatience) increase the risk for developing high blood pressure
Herbs
Medicinal amounts of herbs should not be taken in pregnancy!
ACE (angiotensin I converting enzyme) inhibitors
Cranberry, rosemary
Lemon balm, oregano, quercetin
Vasodilators
Garlic, turmeric
Hawthorne berry
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Diuretics
Stevia
Parsley, celery seed
Chapter 11: Phagocytes
Functions of White Blood Cells
White blood cells that destroy harmful germs
Clear the blood of clutter
Provide immunity (ability to fight infectious disease)
Make helpful chemicals
Types of Phagocytes
Neutrophils
Mobile units in the blood
Most numerous of white blood cells
Attack bacteria, viruses, fungi (1st line of defense against bacteria)
Squeeze through capillary walls into connective and epithelial tissues
Defensins—Amino acids in neutrophils that show a broad range of antibiotic activity against
bacteria, fungi, and viruses (produce hydrogen peroxide, etc.)
Ability to kill up to 20 bacteria (die afterwards)
100 billion released into the blood daily from the bone marrow
Macrophages
Big eaters
Line important tissues (lungs, liver, spleen, lymph nodes)
Wandering macrophages travel in the blood
Live for months
Mechanism of Action
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Chemotaxis—Germs and inflamed tissue release substances that attract phagocytes to the area of
infection.
Adherence—Attachment of the cell membrane of a phagocyte to the surface of the germ.
Antibodies label the germ as “enemy”
Complement proteins coat the germ to promote attachment
Phagocytosis—Phagocytes surround, engulf, and eat the germ. The cell membrane of the phagocyte
extends projections, called pseudopods that engulf the germ. Once the microorganism is
surrounded, the pseudopods meet and fuse surrounding the microbe with a sac.
The engulfed germ fuses with the lysosomes in the phagocyte.
Lysosomal chemicals enzymatically destroy the germ.
Lifestyle Applications
Fever
Pyrogens released from infected tissue signal the brain that a fight is occurring. The hypothalamus
directs the body to raise the temperature to stimulate white blood cells.
Hydrotherapy
Moist heat improves microcirculation, mobility of neutrophils, chemotaxis, phagocytosis, and

enzymatic destruction of germs
Short cold improves white blood cell mobility and prevents congestion and chilling by closing pores
Moderate exercise High-intensity exercise reduces

2
/3 of neutrophils normally cling to the blood phagocytosis of bacteria by the
vessels. Moderate exercise propels them into active neutrophils and increases production of
circulation. catecholamines (stress hormones, i.e.
epinephrine).
Smokers had a significant amount of WBCs

Temperance clumping compared to non-smokers.
These aggregations damage and block
Alcohol makes phagocytes sluggish
blood flow in small vessels.
Smoking initially stimulates neutrophils, but
eventually their ability to capture and kill germs is
reduced
43 | P a g e
Diet
Sugar, high glucose, and excess salt, fat, or protein suppresses the immune system
Echinacea is an immune herb that

promotes phagocytosis. It should not be
taken by anyone with daisy allergies or
autoimmune diseases.
Number of
Teaspoons of
Bacteria Eaten by
Sugar
Neutrophils
0 14.0
6 10.0
12 5.5
18 2.0
24 1.0
Moderate amounts of vitamins C and E supplementation improve phagocytosis and the killing
capacity of the neutrophils. (Too much vitamin C with marginal amounts of vitamin E reduces the
anti-oxidant capacity of the blood. Two grams of Vitamin C can suppress the fighting ability of the
neutrophils.)
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Chapter 12: Lymphocytes and Natural Killer Cells
Specific Immunity
B-Lymphocytes
Plasma B-lymphocytes
One plasma B-lymphocyte produces 2000 molecules of antibodies per second
Antibodies
Label harmful pathogens as enemies
Clump antigens—Antigens are foreign proteins that invoke a specific immune response (specific
antibody production or T-lymphocyte response). Found on cell membranes or on the protein coating
of viruses.
Promote phagocytosis
Stimulate the complement system—Consists of proteins which influence the permeability of blood
vessels, attract neutrophils by chemotaxis, promote phagocytosis, and destroy bacteria
45 | P a g e
Memory B-lymphocytes
Recognize original foreign invaders and facilitate a more rapid immune response upon re-invasion
T-Lymphocytes
Killer T-lymphocytes—Leave lymphoid tissue and travel to infection sites. Release lymphotoxins that
destroy the antigen directly. Perforin, for example, makes small holes in the plasma membranes of
cancer cells and protein coats of viruses.
Memory T-lymphocytes—Recognize original invading antigens. Memory T cells begin a faster

response than during the first invasion if the same pathogen is introduced into the body again.
Helper T-lymphocytes—Release immune-bolstering chemicals that stimulate antibody production

and stimulate proliferation of killer T lymphocytes
Suppressor T-lymphocytes—Inhibit killer T cell and antibody production
Non-specific Immunity
Natural Killer Cells
Characteristics
Lymphocytes found in the spleen, lymph nodes, and blood
Fight viruses and cancer cells
Act as prison guards to prevent the spread of cancer
Shrink and destroy existing tumors
46 | P a g e
Release perforin, molecular bullets that make holes in the target cell’s surface
Produce interferon which inhibits or interferes with viral replication
Release fragmentin which causes DNA fragmentation and death in target cells
Lifestyle Applications
Smoking decreases NK cell activity
Poor coping and insufficient stress management skills depress NK cell activity. Major clinical
depression and anxiety reduce the effectiveness of natural killer cell activity.
Moderate exercise increases the number of natural killer cells and improves their efficiency, while
extreme exercise decreases their efficiency.
Diet
Suppress NK activity
High fat
Oxidized LDL (cholesterol)
Stimulate NK activity
Vegetarian diet increases natural killer cell activity by a factor of 2.34
Herbs
Both garlic and the Chinese herb, astragalus root, stimulate natural killer cell activity. The Europeans rotate
each immune herb for three weeks, stop for a week, and then begin another immune herb for three weeks.
Astragalus root, unlike echinacea, can be used in individuals with autoimmune disease.
Garlic and onions help to reduce the incidence of stomach cancer. Aged garlic seems to be the most
effective immune booster of the garlic family. Individuals with bleeding problems or low platelet counts
generally should avoid high dosages of garlic because garlic interferes with clotting.
Goldenseal has mild antibiotic properties and is a mucous membrane tonic. However, an excessive amount
of goldenseal can cause seizures, interfere with vitamin B metabolism, and kills the healthy bacteria in the
colon. Individuals with high or low blood pressure should not use it.
Strengthening the Immune System
Exercise
Moderate exercise increases B and T lymphocytes, antibody production, and natural killer cell
activity
47 | P a g e
Extreme exercise decreases the efficiency of lymphocytes and natural killer cell activity
Diet
Essential fatty acids (linolenic and linoleic) are required for a healthy immune system; a deficiency
suppresses immune function
Diets containing high concentrations of fat suppress lymphocyte activity
Excess saturated fats (solid at room temperature) and polyunsaturated fatty acids inhibit
lymphocytes. T and B lymphocyte activity increases significantly when the total fat intake of humans
is decreased from 30 to 25% of the total energy calories. With a vegetarian diet, 20-25% of calories
as fat appear to be of a maximum benefit in supporting the immune system.
Mental Attitude
Moderate stress improves the efficiency of the immune system
Stress decreases IgA (antibody found in mucus, tears and blood)
Negative thinking and feelings reduce the activity of lymphocytes
Depression decreases natural killer cell activity
Temperance
Alcohol decreases the efficiency of all immune cells, including lymphocytes. Two drinks per day will
reduce antibody production by 66%. The immune depression lasts several days after the alcohol has
left the system.
Caffeine reduces the activity of B-lymphocytes
Tobacco suppresses T lymphocytes
Water
Dehydration slows circulation of the blood and lymph and reduces IgA production
Fever therapy stimulates B and T cell function if the fever does not exceed 104°F
Herbs
Astragalus root
Improves natural killer cell activity
48 | P a g e
Increases interferon (chemical that interferes with viral replication)
Improves T-lymphocyte activity
Boosts body’s antibodies
Stimulates macrophages
Should not be taken if platelets are low or if a bleeding problem exists. Not to be used with anti-
seizure medication (remember: Anti-seizure medicine can be take for other reasons besides
seizures).
Echinacea
Increases natural killer cell activity
Increases chemotaxis and phagocytosis
Interferon-like activity
Reduces inflammation
Should not be taken if allergic to daisies or autoimmune disease present
Garlic
Improves natural killer activity
Improves phagocytosis
Protects against stomach cancer
Should not be taken if bleeding problems, low platelet count, low blood pressure, or before dental
work or surgery
Goldenseal
Not a strong antibiotic
Can help wound repair when externally applied and is useful in some cases of diarrhea
Because it can adversely affect blood pressure it should only be taken internally upon physician’s
instruction
Because of possible herb-drug interactions, individuals taking medications should consult with their
pharmacist or physician first. The judicious use of non-toxic herbs can be beneficial, but herbs should not be
recommended without mentioning the cautions and contraindications.
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Chapter 13: The Lymphatic System
Definition
Lymph—Fluid derived from the

interstitial spaces that flows into
the lymphatic vessels
Lymph Production
Blood plasma filters out from

capillaries into microscopic
spaces between tissue cells
producing interstitial fluid
Much of the interstitial fluid is

reabsorbed into the blood
Unreabsorbed interstitial fluid

enters the lymphatic system
before being absorbed into the
blood (lymph from the right
upper half of the body via the
right lymphatic duct, lymph from
the rest of the body via the
thoracic duct)
Lymphatic Structures
Lymph vessels
Thoracic duct
Lymph nodes—Lymph is filtered through lymph nodes which contain macrophages and B-
lymphocytes
Tonsils
Thymus—Produces and helps differentiate (specialize) T-lymphocytes
Spleen
Located in upper left quadrant of abdomen
Stores blood, removes old red blood cells, recycles hemoglobin, involved in phagocytosis
Importance of Lymphatic System
50 | P a g e
Returns plasma proteins
Fat absorption
Immunity
Lifestyle Factors and the Lymphatic System
Exercise
Massage
Cold mitten friction
Avoid animal products—Increases risk of cancers involving the lymphatic system
Smoking—Increases risk of lymphatic cancer
Malnutrition (not enough calories for proper nutrients)—Reduces thymic factor activity
Zinc—Necessary for some hormones from the thymus gland to work
Vitamin E—Necessary for T-lymphocyte differentiation
Chapter 14: Inflammation
Characteristics
Definition
Localized, protective response elicited by injury or destruction of tissue, which serves to destroy,
dilute, or wall off both the injurious agent and the injured tissue
Uncontrolled inflammation is a major factor in most chronic degenerative diseases
Signs and Symptoms
Redness
Heat
Swelling
Pain
Loss of function
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Inflammation Process
Physical trauma, infectious agent, or allergen invades tissue
Chemical mediators are released that cause vasodilation of small blood vessels in the area and
consequent increased blood flow → inflamed area becomes red and warm
Increased blood flow brings more white blood cells to destroy and remove debris, germs, or
allergens
Capillaries become more permeable causing proteins to leak out and attract water into tissue spaces
→ swelling and pain
If bacteria destroyed, tissue repair follows → if the problem persists, chronic inflammation and
disease occur
________________________________________________________________________________
Lifestyle Factors
Inflammation Promoters
Excess arachidonic fatty acid
Encourages inflammation in at least 3 different ways
Increased by meat, too much refined oil, consuming too many calories
COX-2
Enzyme that increases production of PGE-2 from arachidonic fatty acid
Excessive PGE-2 promotes inflammation, suppresses the immune system, and encourages cancer
development
COX-2 inhibitors block/reduce PGE-2 production
Excess insulin
Promotes inflammation, especially in the arteries
Lifestyle factors contributing to elevated insulin levels
Obesity
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Abdominal fat
Physical inactivity
Prolonged stress
Insufficient intake of magnesium and chromium
Excess NF-kappa B activity
Protein involved in inflammation and tissue repair (usually inactive)
Activators of NF-kappa B
Bacterial and viral invaders
Elevated homocysteine—Usually remedied by vitamin B12, B6, and folic acid
Obesity—Even visceral fat which covers just the abdominal organs is a pro-inflammatory condition
(fat cells release many pro-inflammatory agents)
Saturated fat
Cocaine
Aging—Increases some pro-inflammatory agents found in the blood (moderate exercise can mitigate
some of these substances)
Stress and other mental factors
Depression
Other factors
Deficiency in many vitamins (megadoses unnecessary, however)
Alcohol
Smoking
Trans or hydrogenated fats
Elevated cholesterol levels
Inflammation Preventors
Maintaining proper weight and controlling appetite
Omega-3 fats
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Found in flaxseed, walnuts, soybeans, and spinach
Encourage production of anti-inflammatory prostaglandins
Omega-3 fats from fish can be hazardous to health
Natural COX-2 inhibitors
Vitamins C and E
Turmeric
Garlic
Ginger
White willow bark
Boswellia
Milk thistle
Red grapes
Citrus fruits
Quercetin (cabbage, greens, onions, and apples)
Reducing NF-kappa B activity
Soybeans
Garlic
Arginine (amino acids from nuts and legumes)
Germinated barley (reduces its activity in the intestines)
Vitamin E
Anthocyanins found in red, purple, and blue fruits
Herbs—Feverfew, stinging nettle, ginko biloba
Phytochemical alpha-lipoic acid
Control chronic diseases
Appropriate counseling for major stress or mental depression
Activated charcoal
Judicious use of hydrotherapy
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Chapter 15: The Nervous System
Purpose and Structure
Purpose
God’s distinct method of

communication with man
Controls, coordinates, and integrates
Stores information
Prioritizes
Controls vital functions and all other

activities of the body
Structure
Central nervous system
Brain
Spinal cord
Peripheral nervous system
Somatic
Somatic sensory nerves—Convey

information from the skin and muscles
to the central nervous system
Somatic motor nerves—Notify

muscles when to function
Autonomic
Sympathetic
Parasympathetic
________________________________________________________________________________
Neurons
Definition
55 | P a g e
Nerve cells that conduct electrical impulses
Types
Sensory—Transmit impulses to the spinal cord and brain from all parts of the body. Initiate at
receptors.
Motor—Control the contractions of skeletal and smooth muscles and secretions from glands.
Conduct impulses away from the spinal cord and brain.
Interneurons—Conduct impulses from sensory neurons to motor neurons.
Structure
Dendrites
Nerve cell body
Axon
Myelin sheath (insulating fatty layer) prevents cross-talk and increases nerve impulse speed
Synapses
Microscopic points of communication between one nerve cell and another cell (synapses between 2
nerve cells are specifically addressed in this section)
Structure—Axon, neurotransmitter, synaptic cleft, post-synaptic membrane, receptors
Importance—Memory, learning, habit formation
Terms
Nerve—Group of peripheral nerve fibers (axons) bundled together like strands of a cable
White matter—Myelinated axons (hypertension damages myelin)
Gray matter—Nerve tissue comprised of cell bodies, dendrites, and unmyelinated axons (damaged
by alcohol)
Reflex—Automatic (involuntary) response
Reflex arc—Allows impulse to travel in one direction
Dermatomes—Surface skin areas that are supplied by a single spinal nerve (useful in diagnosis and
treatment)
Action and resting potentials
________________________________________________________________________________
56 | P a g e
Practical Applications
A variety of mental activities lengthens the dendrites, which allows for more spaces for synapses to
form Synaptic plasticity
Recurrent use of a circuit of synapses increases number, size, and efficiency
Disuse causes synapses to shrink
Physical exercise and a variety of mental exercises increase brain-derived nerve growth factor which
promotes synaptic sprouting in the hippocampus and helps protect neurons from damage
Frequent, long-term use of caffeine interferes with GABA metabolism (neurotransmitter that
facilitates calmness and focus under stress) and decreases production of the following
neurotransmitters:
Acetylcholine—Major excitatory neurotransmitter in the front lobes
Norepinephrine—Natural anti-depressant
Serotonin—Important for positive mood, sleep, and self-control
Neuropathy
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Common Causes
Intervertebral disc problems
Diabetes
Vitamin B12 or folic acid deficiency
Heavy metal toxicity
Excessive amounts of vitamin B6
Inflammation
Alcoholism
Unknown causes
Treatment
Determine the cause
58 | P a g e
Reduce oxidative stress (body producing more free radicals than its anti-oxidant capacity can handle)
or other harmful factors on the nerves
Control diabetes—Vegetarian diet with moderate exercise helpful
No alcohol or unnecessary drugs
Sufficient vitamin B12 and folic acid
Inositol
0.025% capsicum ointment 3 times/day to affected area
After capsicum removed, only use very mild warm and cool water (make sure to wash hands after
applying capsicum)
Never use hot and cold on an extremity that has neuropathy
59 | P a g e
Chapter 16: Autonomic Nervous System
Definition
Composed of motor neurons which conduct impulses from the spinal cord or brain stem to 3 types
of tissues
Cardiac muscle
Smooth muscle
Glandular epithelial
Two divisions
Sympathetic nervous system
Originates from the thoracic and upper lumbar segments of the spinal cord
Functions as an emergency system—“Fight or flight” response
Parasympathetic nervous system
Originates from gray matter of the brain stem and the sacral segments of the spinal cord
Involved in the activities of daily living
________________________________________________________________________________
Nerve Stimulation
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Effects of Sympathetic System
Dilated pupils—Allows more light into the eyes
Dilated bronchioles (lungs)
Increased heart rate and force of heart muscle contraction
Constricted blood vessels
Increased blood sugar level
Release of epinephrine and norepinephrine (stress hormones) from the adrenal glands
Decreased digestive secretions
Delayed emptying of the colon and bladder
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Effects of Parasympathetic System
Constricted pupils
Constricted bronchioles
Decreased heart rate
Increased digestive enzymes
Bladder and colon emptying
Effects of a Sudden Stressor
Increased heart rate
Increased heart contraction
Increased blood pressure
Increased blood flow to active muscles
Decreased blood flow to kidneys and intestines
Dilated pupils
Dilated bronchioles
Increased muscular strength
Release of glucose from liver
Increased mental activity
Increased metabolic rate
Effects of Prolonged Stress
Inhibited protein synthesis
Depressed immune system
Increased intensity of existing disease
Impeded recovery from disease
Shrinking of hippocampus (slowed learning and interference with memory)
________________________________________________________________________________
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Stress Management
Regular schedule—Accommodate biorhythms
Regular physical exercise—Increases self-esteem, norepinephrine (a natural anti-depressant

neurotransmitter), and serotonin (a neurotransmitter which contributes to positive outlook)
Cultivate contentment and enjoyment in everyday activities
Eat a wide variety of foods, but not in one meal—Carbohydrate-rich foods can calm the mind,
increase serotonin, and reduce elevated cholesterol levels
Avoid large amounts of sugar and fats—Reduces brain-derived growth factor
Neutral tub bath, deep breathing, systematic relaxation exercises
Herbs
Garlic—Helps to reduce psychosomatic complaints, levels of some stress hormones, and bolsters the
immune system (contraindicated with low blood pressure and bleeding problems)
Chamomile—Mild sedative (contraindicated if allergic to daisy family)
Valerian root—Mild sedative, calms restlessness and anxiety (contraindicated in pregnancy)
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Chapter 17: The Brain
Protection
Skull
Meninges—Membranes covering the brain and spinal cord
Cerebrospinal fluid
Shock-absorbing fluid protecting the brain and spinal cord from jolts that would otherwise cause
them to crash against the bony walls of the skull and vertebral cavities
Delivers nutrients filtered from the blood to the brain and spinal cord
Removes wastes and toxins
Cerebrum
Uppermost part of the brain
Comprises about 7/8 of brain’s total weight
Lobes—Named after overlying skull bones
Frontal
Primary motor cortex—Discrete movements
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Premotor cortex—Gross movements
Speech and language comprehension, conscience, elevated emotional behavior, ability to

concentrate, the will, ability to plan and execute plans
Temporal
Primary sensory receptive area for auditory impulses, memory, and language comprehension
Hippocampus
Amygdalae
Parietal
Receives sensory input for touch, pressure, temperature, and kinesthesia (detects body position,
weight, or movement of muscles, tendons, and joints) from all parts of the body
Occipital
Processes visual sensory information
Cerebral hemispheres
Cerebrum divided into halves (both sides of the faculties of the mind should be balanced)
Left hemisphere—Sequential reasoning, logic, algebra, analytical/verbal skills
Right hemisphere—Spatial information, music, art; holistic, insightful, or imaginative perspective on

events
Corpus callosum
Nerve tract that unites the efforts of both hemispheres (other nerve fiber tracts connect different
parts of the brain)
Association areas
Located in the cerebral cortex and are concerned with emotional and intellectual processes
Association nerve tracts connect motor and sensory areas
Diencephalon
Located between the midbrain (below) and the cerebrum (above)
Thalamus
Relay station for sensory information (hearing, sight, touch, taste) transmitted to the brain
Hypothalamus
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Receives information regarding sound, taste, smell, and muscles via nerves
Controls and integrates the autonomic nervous system (main regulator of activities in organs, glands,
and smooth muscle cells)
Controls many hormones of the endocrine system
Regulates temperature
Regulates thirst and water intake
Regulates food intake
Feeding center—Stimulation leads to eating, inhibited by nerve fibers from frontal lobe
Satiety center—Sends out nerve fibers which inhibit the feeding center
Cerebellum
Second-largest portion of the brain
Coordinates unconscious movements of the skeletal muscles
Maintains equilibrium and posture
Brain Stem
Medulla oblongata
Origin of certain cranial nerves
Contains all ascending and descending tracts that communicate between the spinal cord and various
parts of the brain
Cardiac center—Regulates heart rate and force of contraction
Respiratory center—Regulates breathing
Vasomotor system—Regulates diameter of the blood vessels
Pons
Bridge connecting the spinal cord with the brain and parts of the brain with each other
Located above the medulla
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Chapter 18: The Frontal Lobe
Characteristics
Functions
Spirituality and morality
Discernment and judgment
The will
Conscience
Ability to plan and execute
Self-awareness
Character and personality
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Structure
Main difference between humans and rest of animal kingdom
Accounts for 38-40% of the cerebrum
Continues to develop major architecture during the first 30 years of life—Synaptic sprouting and
lengthening of dendrites can occur at any age if lifestyle engaged in promotes physical and mental
health
Diseases
Mania
Obsessive compulsive disorder
Some appetite disorders
Attention deficit hyperactivity disorder (ADHD)
Depression—Blood flows to areas of the brain being used
“Many cases of depression may also be related to the frontal lobe. PET scans reveal that
depressed patients may have as much as 60% reduction in frontal lobe blood flow. In working
with depressed patients, there is evidence that if one can enhance the activity of the frontal lobe,
blood flow to that area will increase, and the depression can be markedly improved or
corrected.” Proof Positive, p. 263
________________________________________________________________________________
Damaging Factors to the Frontal Lobe
Sin
Violation of any of the laws that govern our being
Violation of a God-given relationship
Independence from God
Attempting to meet God-given needs in an illegitimate way
Trauma
Head injuries, stroke, schizophrenia, hypertension, reduced cerebral blood flow
Unnecessary drugs
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Extent of damage depends upon location and convergence of other lifestyle factors on the brain,
which can be simultaneous or accumulative in nature
Alcohol
Loss of frontal gray matter (cortical atrophy)
Slowed glucose metabolism (decrease in frontal lobe activity)
Impaired judgment
“Individuals with a blood alcohol level of 0.05-0.09%, less than the legal limit in most states, have at
least nine times the risk of fatal traffic accidents than at zero.” Proof Positive, p. 268
Prenatal alcohol exposure decreases neural plasticity of the hippocampus into early adulthood—
Causes damage and decreased developmental capacity for memory
Poor diet
High fat and cholesterol
Lack of sufficient nutrients—Especially essential fatty acids, vitamin B12, and proteins
High levels of triglycerides, independent of chronic glucose control, appear to contribute to the
decreased ability to perform short-term memory tasks in persons with non-insulin dependent
diabetes
Caffeine
Blocks adenosine—Natural relaxant
Long-term use decreases production of acetylcholine—Leads to impaired mental functioning of the

frontal lobe
Inhibits the will
Disrupts fine motor coordination
Reduces GABA—Neurotransmitter important for self-control, calmness, and focus under stress
Magnifies effect of stressors (events or circumstances which provoke a stress response) and stress
hormones
Slows response time in complex situations
Increases irritability and anger
Reduces concentration
10 Reduces blood flow to the cerebrum, but increases the cerebrum’s demand for
oxygen due to increased metabolism
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Smoking
Promotes atherosclerosis
Shrinks brain of the unborn fetus
Doubles risk of developing dementia
Increases risk of stroke
Marijuana
Heavy, steady use of marijuana and other street drugs accumulate water in the ventricles
Brain cells die until, in order to keep the skull full, water is used to fill the ventricular spaces
Depresses front brain activity
Neglect
Atrophy from disuse
Free radical damage
Overeating
Impairs memory
“Our brain performance today can be affected by the number of calories we consumed 15 years ago.
Ninety-nine subjects age 75 or older were tested for mental performance by taking the Mini-mental
State Examination. Those who consumed more calories in 1976 had lower test scores in 1991. This
study indicates that a high consumption of calories in middle age accelerates the decline in mental
function with aging.” Proof Positive, p. 277
Mild food deprivation in adults seems to improve reaction time
Skipping breakfast
Adverse effects on children’s late morning problem-solving abilities
Good breakfast improves performance on free recall and recognition memory tasks
Concentration appears to be impaired by high caloric breakfast
Chronic stress
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Increased glucocorticoids released from the adrenal glands → inhibited protein synthesis in nerve
cells → decrease in number of neurotransmitters
Decreased brain-derived neurotrophic factor in the hippocampus
Structural changes and neuronal damage, esp. in the hippocampus
Glucocorticoids cause reversible shrinking of dendrites in hippocampus, aggravate neurological

insults (i.e. stroke, seizure), impair variety of neuronal defenses against neurological insults, disrupt
mobilization of neurotrophins—chemicals that promote growth and development of synapses
(taken from Stress, 1996, July 1 (1);1-19)
Moderate stress with good coping skills improves the mind and brain function
Enhancing Factors to the Frontal Lobe
Spiritual exercise
Bible study
Reflection
Internalization of godly principles
Protection from injury
Good nutrition
Steady supply of glucose from high-fiber carbohydrates
Adequate protein, vitamins B and E
Limited sugar
“Boys with little sugar in their diet had superior attention spans and more accurate responses than
their high-sugar consuming peers. The difference could not be explained by IQ or the parent’s social
or educational status. When tested, the boys on a low refined sugar diet performed the equivalent
of one whole letter grade higher in school.” Proof Positive, p. 273-274
Avoid meat
Depresses the electrical activity of the frontal lobe (pork guanine depresses it by 50%)
Most common source of arachidonic acid → interference with manufacture and storage of
acetylcholine (major neurotransmitter in frontal lobe) → associated with impaired mental function
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Single meal containing meat can increase 17-hydroxycorticosteroid (stress hormone). Large stress-
provoking molecules are able to stimulate the lower portions of the brain where more animalistic
and less rational faculties reside. Favors impulsive behaviors (see Proof Positive, p. 276).
Good breakfast (taken from Winston Craig’s book, Nutrition & Wellness, p. 250-252)
Improves memory and verbal fluency in children
Increases sense of well-being in adults
Skipping breakfast in children results in slower stimulus discrimination, increased errors, slower
memory recall, decreased ability to concentrate, and significantly higher cholesterol
Food restriction
In rodents, extends life span and protects hippocampus
Overeating in middle years decreases memory in later life
Wise caloric restriction includes obtaining all the essential nutrients
“Guard well the avenues of the soul” (Acts of the Apostles, p. 518)
Harmful effects of watching TV
Bypasses frontal lobe filtering
Reduces interest in reading and learning
Encourages obesity
Influences viewers to regard violence lightly
Makes children more irritable
Classical music (i.e. Mozart) helps college students learn spatial relations in geometry
Prevent diseases that may damage the frontal lobe
Atherosclerosis
High blood pressure (destroys white matter in frontal lobe)
Heart conditions
Nervous system disorders
Meningitis
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Parkinson’s disease
Pure air
Negative ions improve mental and physical performance
Stress management
Although stress can increase alertness, it often interferes with the fine control of thought processes
needed for learning, analytically categorizing items, creative thinking, and optimal recall
Stress hormones can decrease blood flow to the brain
Enriched environment
Results in longer and more elaborate branching of dendrites → additional space for synapses and
synaptic connections
Mice in an enriched environment increase number of brain cells in the memory and learning area of
the brain
Results of 30 days of environmental enrichment
Brain weight increased by 8.3%
Cortex thickness improved
Cortex relative to rest of brain increased
Microscopic brain growth—Dendrites increased in number and length from 4th to 6th order
Acetylcholine synthesis improved
Best when combined with motivated work (12-13% increase in brain weight)
Synaptic plasticity—Neuronal activity increases synapses of the brain areas being used
Physical exercise
Increases brain-derived nerve growth factor (BDNF)
Promotes neuronal survival
Increases brain’s resistance to damage and neurodegeneration
Enhances synapse sprouting
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Balanced life
Happiness depends on harmonious development of the physical, mental, social, volitional, and
spiritual aspects (including temperance)
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Chapter 19: Depression
Overview
Definition
Cannot have recently faced obvious emotional traumas but still experiences at least 5 of the 9
symptoms for at least 2 weeks
Deep sadness
Apathy
Agitation
Sleep disturbances
Weight or appetite changes
Lack of concentration
Feelings of worthlessness
Morbid thoughts
Fatigue
Causes
Decrease in activity of the pre-frontal cortex
Low levels of serotonin and norepinephrine—Natural antidepressant brain chemicals
Insufficient dietary tryptophan—Amino acid needed to make serotonin
Low omega-3 fatty acid intake
Low levels of folate and vitamin B6 and B12—Vegans should take 100 micrograms of B12 each week
Atherosclerosis—Leads to heart disease or mini-strokes
Certain diseases
Side effects of medications
Neurotransmitter or endocrine imbalance
Unresolved, persistent conflict
Negative thinking—Depletes serotonin, norepinephrine and dopamine
Effects of a harmful lifestyle
Unresolved spiritual issues
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Risk Factors
Genetic tendencies
Early puberty in females
Irregular circadian rhythm cycles
Grandparents raising their grandchildren
Alcohol and smoking
Adolescents not living with two biological parents
Sexual abuse
Head injuries
Stroke
Physical abnormalities—Hormone imbalances, etc.
Physiological Effects
Increased Risks From Depression
Heart disease and fatal stroke by 50%
Death from pneumonia
Suicide
Osteoporosis and fractures from falling
Decreased efficiency of natural killer cells
Diabetes
Parkinson’s disease
Suppressed immune system
The Brain in Depression
Deficient input to dendrites of the frontal lobe cells—Dendrites carry nerve impulses to the nerve
cell bodies for processing
Atrophy due to disuse
Dendrites shrink and may disappear
Decrease in nerve growth factors
Frontal lobe shrinks in severe depression
Disinhibition of hypothalamus and amygdala (area in brain related to fear and anger)
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Disinhibition of hypothalamus messes up cortisol biorhythm. In moderation, cortisol is a beneficial
hormone. Too much cortisol reduces synapses, (microscopic areas of communication between
nerve cells), the production of certain neurotransmitters, and shrinks the hippocampus.
Higher cortisol means worse sleep that leads to deficiency in some neurotransmitters.
Shrinkage of the hippocampus, involved in memory and learning
Functions of the Front Brain
Spirituality
Conscience
Personality
Discernment
Self awareness
Initiative
Power of choice
Ability to plan and execute plans
The Front Brain in Depression
Reduced blood flow to the front brain
Decreased neurotransmitters
Deficient brain-derived nerve growth factors
Decreased electronics
Atrophies in long-term or serious depression—convergence of other medical and lifestyle factors

may be necessary
________________________________________________________________________________
Lifestyle Factors That Impact Depression
Caffeine: Mood
Exacerbates the effects of stress on neuroendocrine response
Increases tension and anxiety
Increases frustration and irritability
Can be a contributing factor in post traumatic stress syndrome
Higher arousal states from anger
Increases aggression and hostility
More than 300 mg. decreases level of contentedness
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Caffeine: Depression
Reduces blood flow to cerebrum
Interferes with quality of sleep → deficient growth hormone → deficient neurotransmitter synthesis
Decreases GABA release (neurotransmitter involved in self-control and maintaining focus under
stress) and/or interferes with its metabolism
Long-term use of caffeine use reduces serotonin and norepinephrine (natural antidepressant)
Elevates dopamine
Frequent use compromises ability of nerve cells to make serotonin
Exercise
Increases sense of well-being
Increases growth hormone secretion—Encourages entry of amino acids into brain cells which are
essential in the production of neurotransmitters
Increases serotonin (neurotransmitter necessary for positive outlook)
Increases dopamine (neurotransmitter which gives a sense of pleasure)
Increases brain-derived nerve growth factor
Protects nerve cells from damage
Improves synaptic sprouting
Improves capacity of hippocampus (area in brain where memory and learning occur)
Meat
Saturated fats and cholesterol contribute to clogged arteries of the brain
Depresses the electrical activity of the front lobe
Most common source of arachidonic fatty acid which decreases acetylcholine production in the
frontal lobe and consequently impairs mental function of the frontal lobe
False neurotransmitters (related chemically to neurotransmitters but confuse the electrical system
of the brain)
Vegetarian Diet
Provides steady supply of glucose to the brain
Provides many antioxidants that protect nerve cells
Balances the electrical activity within the brain
50% less incidence of Alzheimer's disease
Keeps the arteries to the brain clean
Lowers the incidence of hypertension which can damage the frontal lobe
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Treatment
Physical Treatment
Attempt to find cause(s)
Correct incorrect physical lifestyle habits
Avoid frontal lobe suppressants (i.e. alcohol)
Increase brain serotonin levels
Regular exercise
Tryptophan
Necessary to produce serotonin
Tofu, black-eyed peas, pumpkin and sesame seeds
High fiber carbohydrate diet and breakfast consisting of whole grains and fruit
Sunlight
Self-control
Sufficient omega-3 (toasted flaxseed, walnuts, soybeans, greens), folic acid, and vitamin B intake
Avoid cholesterol, saturated fat, and excessive amounts of sugar
45 minutes of aerobic exercise daily and morning walks
Hot and cold showers, as tolerated
St. John's wort and gingko biloba (check with doctor first)
Regular schedule
Severe depression usually requires 5-6 months of medical therapy
Mental Treatment
Encourage frontal lobe activity (useful motivated work, nature study)
Recognition that depression therapy does not bring immediate results
Deal with unresolved conflicts, faulty thinking patterns and core beliefs, and learn better
communication patterns
Appropriate counseling
Correct faulty doctrinal views and concepts of God
Meet needs in healthy ways
Cultivate outside interests—Assist others, hobbies
Develop good support systems
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Chapter 20: Sleep
Characteristics
Importance
Replenishes neurotransmitters
Increases growth hormone production—Helps take amino acids into cells for protein synthesis of
enzymes, transmitters, hormones, etc.
Types
Rapid eye movement—Increased heart rate, increased blood pressure, rapid eye movements, critical
to pain threshold (insufficient REM decreases pain tolerance), occurs every 90 minutes, purpose is to
help prepare for peak daytime performance and storage of memories
Non-rapid eye movement—Four stages (stages 3 and 4 are the deepest, sometimes referred to as
slow wave sleep), growth hormone production released during stages 3 and 4, purpose of NREM are
to conserve energy, increase blood supply to muscles, and repair
Effects of Sleep Deprivation
Impraired cognitive functioning (especially front brain)
Natural killer cell activity decreased
Impaired glucose tolerance
More susceptible to cardiac events
Lowered threshold to gaining weight
Decreases executive function of front brain
Reduces growth hormone which plays an important role in fat catabolism
Reduces levels of leptin, a hormone involved in appetite control
Increases ghrelin, a hormone that increases appetite control
Physiology
Reticular activating system—The brain’s alarm clock (must be subdued in order to sleep)
Sleep centers must be “turned on” in order to sleep
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Ways to Improve Sleep
Regularity
In rising and retiring
Avoid afternoon naps
“Larks” have better quality sleep than “owls”
Exercise
Increases stage 4 sleep by increasing natural tranquilizer, DIPS (delta-induced polypeptides)
Daily exercise increases melatonin
Good ventilation and slow, deep breathing
Serotonin production (neurotransmitter that decreases pain, promotes sleep and a sense of well-
being) is dependent on oxygen availability
Improved by unclogged arteries to brain
Avoid caffeine
Interferes with the quality of sleep because is an adenosine blocker (neurotransmitter which is a
natural relaxant)
Magnifies effect of stress hormones
Avoid alcohol and sleeping pills
Suppress REM sleep
Sleeping pills need to be tapered off under medical supervision
Systematic relaxation exercises
Motor system of the brain can trigger the reticular activating system (RAS) which keeps an individual
awake
Avoid pacing, strenuous exercise, tossing frequently, tight muscles
Minimize dull sensory perceptions
Noise, light, and touch are conveyed to the thalamus and trigger the RAS
Neutral tub bath (94-98°F) for 30 minutes
Light stroking massage (avoid heavy massage)
Wet sheet pack
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Exposure to natural sunlight during the day and darkness at night
Stimulate production of melatonin from the pineal gland
Melatonin hormone decreases stress hormones
Black, soft scarf across eyes will minimize light
Comfortable room temperature
Uncomfortable temperature triggers RAS
Avoid negative thoughts and memories
Hippocampus (involved with memory) has nerve pathways to RAS—Painful memories can prevent
sleep
Replace painful memories with positive recalls
Cultivate a spirit of thankfulness
Seek divine help and appropriate, godly counsel
Avoid heavy suppers
Fruit suppers promote sleepiness
Sedative herbs
Hops—Promotes deep sleep (contains methyl-butenol which as a sedative effect on the central
nervous system)
Catnip tea—Relaxes nerves, induces sleep
Valerian root—Reduces sleep latency and wake time after the onset of sleep (increases sleep stages
3 and 4, no “hangover” effect)
Chamomile—Active ingredient is apigenin (should not be taken by those allergic to daisies)
Passion flower—Mild sedative (should not be taken by those taking anti-depressant medications
unless ordered by physician)
St. John’s Wort—Increases serotonin, a natural anti-depressant found in the brain and precursor of
melatonin (should not be taken by those already taking an anti-depressant medication unless
ordered by physician)
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Chapter 21: The Endocrine System
Overview
Functions
Communication
Control
Slower response than the nervous

system
Hormones
Definition
A naturally occurring chemical made

in an endocrine gland and released
into the blood to influence other
cells and organs of the body
Importance
Control metabolism—Sum of all the

physical and chemical processes
occurring in the body. Some build
(i.e. protein synthesis), some break
apart (i.e. burning calories for
energy).
Assist in coping with mental and

physical stressors
Balance activities of the body to promote homeostasis (constant internal environment necessary for
health)
Regulation
Nerve inputs from other regions of the brain
Hypothalamus transmits factors that either stimulate or inhibit the pituitary gland to release tropic
hormones
Pituitary gland (also known as the “master gland”) releases tropic hormones that stimulate other
endocrine glands to increase production of and secrete its hormones
Most hormones regulated by negative feedback
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Pituitary Gland
Anterior Pituitary
Growth hormone
Promotes protein synthesis and promotes burning of fat in the cells
Factors improving production—Deep sleep, exercise, vegetarian diet
Factors inhibiting production—Obesity
Examples of tropic hormones
ACTH stimulates adrenal cortex to produce cortisol
TSH stimulates thyroid gland to produce thyroid hormone
Posterior Pituitary
Antidiuretic hormone
Promotes water reabsorption through the kidneys
Melatonin from the Pineal Gland
Functions
Strengthens the immune system
Improves DNA repair
Protects against free radical damage, antioxidant
Delays some effects of aging
Assists in coping with stress
Lowers cholesterol and blood pressure
Reduces risk of osteoporosis
Factors Improving Melatonin Secretion
Increased exposure to natural light and minimized exposure to artificial light
Sleepng in complete darkness
Eating foods rich in melatonin (oats, corn, rice, tomatoes, bananas) and tryptophan (tofu, pumpkin
and sesame seeds, black-eyed peas)
Avoiding calcium deficiency
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Avoiding overeating (possible benefits of fasting in evening)
Factors Reducing Melatonin Secretion
Caffeine—Reduces melatonin production by 50% in 6 hours
Alcohol—Can reduce production by up to 41%
Tobacco and stress
Drugs (non-steroidal, anti-inflammatory drugs; beta-7 calcium channel blockers, anti-anxiety drugs,
sleeping medications)
Bright lights at night
________________________________________________________________________________
Thyroid Gland
Located at front of neck
Function of thyroid hormones
Regulate metabolism
Necessary for normal reproduction, growth, and development
Help the nervous system respond
Iodine (a trace mineral) is necessary for the formation of thyroid hormones
Clinical problems
Hyperthyroidism
Too much thyroid hormone being produced
Fast pounding heart rate, high blood pressure, feels warm even in a cool room, fine tremor in hands,
feelings of nervousness, tired, weak, increased appetite yet losing weight, sleeping poorly, can
become depressed
Hypothyroidism
Too little thyroid
Decreased mental and physical vigor
Dull facial expression, slow speech, face and areas around eyes become puffy, many gain weight,
unable to tolerate cold
Hydrotherapy applications
Hot and cold according to tolerance
Thyroid hormone replacement if thyroid is low
Calcium Regulating Hormones
Importance of Calcium
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Strong teeth and bones (store approximately 99% of calcium in body)
Muscle contraction
Transmission of nerve impulses
Phagocytosis
Blood clotting
Calcium Regulating Hormones
Calcitonin—From thyroid gland
Parathyroid hormone—From parathyroid glands
Vitamin D hormone—From kidneys
Calcitonin
Encourages calcium to remain in the bones
Parathyroid
Increases calcium in the blood
Removes calcium from the bones
Activates kidney enzyme activity to produce more vitamin D hormone
Vitamin D
Promotes absorption of calcium from the small bowel
Production
UV rays from sunlight activate cholesterol in skin into a form of vitamin D
Absorbed into blood and transported to liver where an extra hydrox (OH) is added
Liver stores the vitamin D metabolite
Transported to kidneys where another OH is added becoming 1,25 dihydroxycholecalciferol (vitamin

D hormone, supercharged)
Vitamin D hormone does most of the essential work of vitamin D our bodies
Supercharged vitamin D hormone is approximately 1,000 times more active than the storage vitamin
D but only survives 6-8 hours once it is made
Vitamin D deficiency risk factors
Due to minimal intake of food sources (salmon, cod liver oil, sardines)
Limited sun exposure
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Sunscreen can reduce vitamin D production in skin by more than 95%
At least 10-15 minutes of sunlight exposure before applying sunscreen (if impossible, modest
vitamin D supplement recommended)
Breast-fed infants—Human milk contains very little vitamin D
Elderly—Usually have poor dietary intake of vitamin D and limited sun exposure
Dark-skinned individuals (Journal of Clinical Nutrition, March, 2004)
42% of African-American women ages 15-49 were vitamin D deficient by the end of winter
42% of Hispanic elderly and 84% of black elderly living in Boston were vitamin D deficient by the end
of August
Because of greater amounts of melanin, dark-skinned individuals produce much less vitamin D from
their skin than fair-skinned individuals when exposed to sunlight
Individuals living in the northern latitudes
Obesity, stress, chronic kidney diseases
Stress reduces the ability of the kidneys to make vitamin D hormone
High levels of animal protein or calcium decrease vitamin D production
Blood Glucose Regulation
Carbohydrates
Glucose
Blood
3. Liver
2. Skeletal muscles  Glucose stored as
glycogen
 Glucose burned for
 When level of glucose
energy
1. Cells for energy decreases in blood,
 Glucose stored as glycogen reconverted
glycogen into glucose and
released into blood
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Pancreas
Located behind the stomach and within the C-shaped curve of the duodenum
Hormones
Insulin
From beta cells
Only known hormone that lowers blood glucose
Promotes entry of glucose, amino acids, fatty acids, and potassium into cells
Stress decreases its production
Glucagon
From alpha cells
Promotes glycogenolysis (breakdown of glycogen into glucose) in the liver
Promotes gluconeogenesis (production of new glucose usually from amino acids) in the liver
Blood Sugar Abnormalities
Hypoglycemia
Abnormal decrease in blood sugar
Result of hyperinsulinism (excess of insulin) due to overdose of insulin or oral anti-diabetic medicine
in diabetics or the body’s overproduction of insulin
Reactive (or functional) hypoglycemia
Most common type
Particularly among those with poor eating habits
Overproduction of insulin usually 3-5 hours after meal
Frequent bouts of hypoglycemia sometimes precede diabetes
Nervousness and trembling
Aggression and irritability
Sense of hunger
Cold sweat
Pounding heart, occasionally palpitations
Disorientation and confusion
Decreased and eventual loss of consciousness
Blurry or double vision
Memory loss, hallucinations
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10. Muscle pain and dizziness
Diabetes Mellitus
Metabolic disease characterized by high blood sugar and usually high blood lipid levels
Fasting blood sugar greater than 126 or greater than 180-200 two hours after a meal
Type I diabetes (insulin-dependent diabetes)
Usually young at the time of onset
Usually thin at time of diagnosis
Beta-cells in the pancreas destroyed or depressed
Little or no endogenous insulin
Insulin must be supplied.
Viral, autoimmune, or genetic etiology
Type II diabetes (non-insulin dependent diabetes)
Usually over 40 years of age at time of diagnosis
Usually obese
Obesity, genetic, environmental etiology
Sufficient or excess insulin
Fewer or less sensitive insulin receptors
Insulin can be within high, low, or normal amounts
Obesity, lack of physical exercise, hypertension, elevated lipids, strong family history of diabetes are
risk factors
Improved or reversed by weight loss, low fat diet, exercise, and stress control
Syndrome X
Also known as insulin resistance syndrome and metabolic syndrome
Cluster of at least 3 of the following symptoms that are linked to an increased risk of cardiovascular
disease and type II diabetes
Impaired glucose metabolism
Obesity (especially visceral fat)
High blood lipids
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Hypertension
Increased likelihood for undesirable clotting
________________________________________________________________________________
Insulin Receptor Damage
Causes
High fat diet
Prolonged stress
Excess estrogen and progesterone
Acute infections
Goals
Improve insulin sensitivity, normalize blood sugar
High complex plant carbohydrates and soluble fiber, vegan diet—Improves tissue sensitivity to
insulin, decreases hyperglycemia and delays hypoglycemia (thin diabetics may need to increase
intake of monounsaturated fats), limit potatoes and corn
Serum carotenoids—Inversely associated with type II diabetes and impaired glucose metabolism
Sufficient vitamin D and synthesis of vitamin D hormone
Sufficient magnesium, chromium, and zinc
If overweight, lose weight gradually
Normalize blood lipids
Vegan diet with vitamin B12
Avoid saturated and hydrogenated fats
Avoid simple carbohydrates
Moderate exercise
Herbs: Fenugreek, garlic, flaxseed, plant sterols and stanols
Monounsaturated fats—Olives, almonds, avocadoes
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Prevent/reduce complications (i.e. kidney failure, cognitive decline, increased risk of cancer, heart
disease, and stroke)
Must correct pathophysiological causes
Control inflammation (see chapter on inflammation)
Reduce risk of undesirable blood clotting (see chapter on platelets and clotting)
Reduce oxidative stress—Adequate anti-oxidant foods and drinks, modest supplementation may be
useful
Control chronic diseases and enhance the immune system
Restrict protein to approximately 12% of total calories
________________________________________________________________________________
Foot Ulcers
Common in diabetes
Can lead to amputation
Medical attention should be sought promptly
Prevention—Wear good shoes and clean sock, inspect feet daily
Natural treatments
Culture and sensitivity for bacteria
Hot and cold to abdomen
Mild sunlight exposure
Turmeric orally and turmeric powder applied to wound
Goldenseal powder to wound
L-arginine included in diet
Aloe vera gel to wound
Zinc—Improves wound healing in diabetics
Warm and cool (not hot and cold) to opposite extremity
10. Seek medical assistance as soon as possible
________________________________________________________________________________
Lifestyle Recommendations
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Foods to Avoid
Saturated fats—Raise cholesterol (diabetics usually already have high cholesterol and an increased
risk of heart disease)
Animal products—Contain saturated fat and cholesterol
Cheese—High in saturated fat and sodium
Juices
Fruit juices raise blood sugar too rapidly and then produce a sudden drop when taken on an empty
stomach
Canned vegetable juices contain a large amount of sodium and can aggravate high blood pressure
Juices have very little, if any, fiber which is important for blood sugar control
Should not be consumed regularly although fresh vegetable juice can be taken occasionally
Excess calories—Converted into cholesterol and fat
Caffeine—Increases blood sugar level
Alcohol—High in calories, damages liver and pancreas that are important in regulating blood
glucose. Diabetes eventually damages the liver.
Foods to Enjoy
Soluble-fiber rich foods
Steady the rise of blood sugar
Promote cholesterol excretion
Found in oats, berries, citrus fruits, and legumes
Legumes (especially lentils)
Onions and garlic
Reduce cholesterol and elevated blood sugar
Contain anti-platelet clumping factors (blood in diabetics favors undesirable clotting)
Olives—Contain phytochemicals
Chromium-rich foods—Improve insulin sensitivity of insulin receptors (200 micrograms needed per
day in the form of glucose tolerance factor)
Fruits and vegetables high in antioxidants
Sufficient vitamin E (mixed tocopherols)
Intake of vitamin E and vitamin C should be balanced
Check with pharmacist to avoid vitamin-medicine interactions

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Both vitamin C and vitamin E improve endothelium dysfunction in diabetics.
Excess can be detrimental—One study showed that 500 mg of mixed tocopherols can elevate high
blood pressure and heart rate in diabetic individuals
Monounsaturated fats (olives, almonds, avocados)—Reduce triglycerides and VLDL
Magnesium-rich foods
Improve insulin sensitivity
Diabetes promotes magnesium loss through the urine
Found in legumes and dark green leafy vegetables
Vitamin C-rich foods
Vegetarian Diet
Usually lowers cholesterol and triglycerides
Improves neuropathy
Beneficial to kidneys
Vitamin B12 supplement may be necessary (100 micrograms per week)
Fiber
Improves glucose control
Increases sensitivity of tissue to insulin
Reduces high levels of serum cholesterol
Reduces serum triglycerides
Monounsaturated fats
Found in olives, almonds, and avocadoes (limit consumption if overweight)
Results in consistently lower fasting blood triglycerides
Lowers very low density lipoproteins
Improves blood sugar control
Lowers insulin requirements
Other Suggestions
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Regularity of meals
Lose weight if obese
Avoid processed and refined foods
Refrain from a high protein diet—Can damage the kidneys
Plenty of pure water between meals, no drinking during meal—Can elevate blood sugar levels
Aerobic exercise—Increases HDL, decreases pro-clotting factors, improves insulin sensitivity
Stress management—Stress decreases insulin production and increases blood sugar levels through
epinephrine and cortisol
Herbs
Garlic—Lowers high blood sugar, cholesterol, and triglycerides levels.
Onion—Regular consumption lowers triglycerides and elevated blood sugar levels
Fenugreek—Lowers elevated blood sugar, cholesterol, LDL levels, and triglycerides
Bilberry—Reduces elevated blood sugar and improves circulation to the retina
Ginkgo biloba
Improves blood flow to the brain and extremities
Beneficial for the treatment of peripheral vascular disease caused by diabetes
Not to exceed 180 mg daily
Gymnena sylvestre—Reduces high blood sugar, lessens neuropathy
Milk thistle—Reduces insulin resistance, glycoslated hemoglobin, oxidative stress, and improves liver
function (often compromised in diabetics)
Bitter melon—Reduces high blood sugar, improves utilization of glucose, can lower elevated
triglycerides (blood fats) and cholesterol levels in diabetic individuals
To avoid drug-herb interactions, check with pharmacist first if you are taking medications—Do not
take garlic or ginkgo if bleeding problems present and discontinue their use 3-4 weeks prior to
dental work or surgery. Check with a knowledgeable physician (who knows your medical history)
regarding a recommended dosage.
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Natural Treatment for Neuropathy
Vitamin E
Alpha-lipoic acid (50-100mg twice a day)
Inositol (legumes)
Milk thistle
Apply 0.025 capsicum ointment
Custom-made insoles
Vegetarian diet with moderate exercise
Check for contributing or compounding factors (i.e. vitamin B12 deficiency)
*The physiological approach is not intended as a substitute to medical care. Please consult
with a knowledgeable doctor or pharmacist to avoid any complications or drug-herb interactions.
________________________________________________________________________________
Adrenal Gland Hormones
Stress Response
Sympathetic nerves
Adrenal medulla (epinethrine and norepinephrine
Adrenal cortex (cortisol and related hormones)
Adrenal Cortex: Cortisol
Effects
Gluconeogenesis
Anti-inflammatory
Excessive amounts
Inhibits protein synthesis
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Suppresses the immune system
Production factors
ACTH
CRH from the pituitary stimulate the hypothalamus to produce ACTH
ACTH stimulates the adrenal cortex to thicken and produce more cortisol
Biorhythms
Begins increasing at 2am, peaks between 6-10am, starts decreasing at 4pm
In the elderly the rhythm shifts about 3 hours earlier
Takes 1-2 weeks to adjust to jetlag (exposure to bright light may help readjustment)
Stress can override the biorhythmic control of cortisol production
Stress
Anticipation of an athletic contest
Surgery
Depression
Shortened nocturnal quiescent period
Morning rise of cortisol occurs early
Overall cortisol level increased until adrenal exhaustion occurs
Adrenal Glands: Aldosterone
Target organs: Kidneys, sweat and salivary glands
Increases sodium reabsorption from target organs
Promotes potassium excretion
Excessive amounts increase blood pressure
Adrenal Medulla: Catecholamines—Epinephrine and Norepinephrine
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Effects (similar to sympathetic nervous system)
Constrict blood vessels which increases the blood pressure (epinephrine dilates arteries of the heart
and skeletal muscles)
Increase heart rate and force of contraction
Dilate respiratory passageways
Increase the efficiency of muscular contractions
Increase blood sugar level
Stimulate cellular metabolism
Selye: Fight-or-Flight Syndrome
Immediate alarm reaction
Hypothalamus → sympathetic nervous system → adrenal medulla releases epinephrine and

norepinephrine
Resistance
Hypothalamus prepares body to sustain stress response
CRH from hypothalamus → stimulates pituitary gland to release ACTH → ACTH enlarges adrenal
cortex and increases production of cortisol
Exhaustion
If the effort to combat stress fails and the stress persists
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Outcomes
Stimulus removed—Parasympathetic nerves shut down the Cortisol helps to regulate

production of stress hormones cytokines (inflammatory
chemicals). Overproduction
Stimulus remains—HPA (hypothalamus-pituitary-adrenal axis) of cytokines can result in
remains chronically activated vulnerability to autoimmune
Causes and inflammatory diseases.
Frequent stress without adaptation
Prolonged response in which the HPA axis is turned on but fails to turn off
HPA axis dysfunction
Regulators of cortisol production malfunctions
First excess cortisol produced, then too little produced
HPA dysfunction is often involved in these illnesses (however, these diseases are quite complicated)
Major depression
Alzheimer’s disease
Schizophrenia
Compulsive obsessive disorder
Dementia
Post-traumatic stress syndrome
Autoimmune diseases
Insulin resistance
Visceral fat
10. Immune suppression
Natural methods of lowering elevated cortisol levels
Massage
High complex carbohydrate diet
Linoleic and linolenic fatty acids to help reduce damage by elevated cortisol
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Chapter 22: The Kidneys
Characteristics
Location
Where the last ribs meet the

vertebrae
Importance
Balance the chemistry of the

body
Balance the water in the

body
Remove unneeded and

undesirable substances
Produce vitamin D hormone
Help to regulate blood

pressure
Nephrons
Basic unit of the kidneys
Over a million in each kidney
Produce urine
Parts of the nephron
Glomerulus—Network of capillaries contained inside the Bowman’s capsule
Bowman’s capsule
Tubule
Urine Production
Filtration
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As blood flows through the glomerulus, it exerts pressure which pushes water and dissolved
substances out of the glomerulus into the Bowman’s capsule
This substance becomes glomerular filtrate—190 quarts produced each day
Reabsorption
Most of the glomerular filtrate is reabsorbed from the renal tubules into the peritubular capillaries
(surround the tubules)
Secretion
Unneeded or undesirable substances leave the peritubular capillaries into the tubules to be excreted
as urine
Urine is conducted through 2 ureters to the urinary bladder
Enhancing the Kidneys
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Drink plenty of water
Eat blueberries and cranberries—Contain factors which inhibit bacteria from adhering to the bladder
wall
Avoid high-protein diet (especially from animal products)—Damages the nephrons
Avoid strenuous activity—Extreme exercise (i.e. marathon running) decreases blood supply to the
kidneys by 1%
Eat potassium-rich foods
Practice a lifestyle that reduces the risk of hypertension and diabetes
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Well-balanced vegetarian diet—Contains arginine which helps make nitric oxide. Nitric oxide in
moderate amounts reduces vasospasm in the renal arteries.
Reduce oxidative stress on the kidneys
Vegan diet
Low protein (10-12%)
Sufficient selenium and folate
Lemon flavonoids
Vitamins C and E—Improve renal dysfunction, lessen renal injury, and decrease arterial pressure in
Dahl salt-sensitive hypertension
Low salt/sodium
Apples
Alpha-lipoic acid
Garlic
Turmeric
Milk thistle
Melatonin
Kidney Stones
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Definition
Concentration of mineral salts formed in the kidneys
When it reaches one of the ureters it can block urine flow and cause excruciating pain
Factors Promoting Kidney Stone Formation
Dehydration
Increased rate of excretion of stone constituents (calcium, oxalate)
Stagnation of urine flow
Calcium Containing Salts
Comprise 75% of kidney stones
Contributing factors
Low fiber
Highly refined carbohydrates
High alcohol consumption
Large amounts of animal protein
High fat intake
High calcium intake
Low magnesium
Excess vitamin D
Elevated uric acid levels—Restrict protein, avoid meat and yeast, decrease legumes
Risk Factors
Inadequate water consumption—Water dilutes the urine and keeps calcium, oxalates, and uric acids
from turning into solid crystals
Non-vegetarians—Animal products cause a decline in the filtering ability of nephrons and are high in
sulfur-containing amino acids which leach calcium from the bones
Excess weight and insulin insensitivity—Lead to increased urinary excretion of calcium and are high
risk factors for stone formation
High sugar meals—Result in exaggerated increase in urinary oxalate
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Magnesium-deficient diet—Magnesium decreases the risk of stone formation by increasing solubility
of calcium oxalate and inhibiting calcium phosphate and calcium oxalate stone formation
Calcium restriction—Actually increases oxalate absorption (calcium taken with a meal reduces
oxalate excretion because it binds to oxalates and prevents their absorption)
Vitamin K deficiency—Found in green leafy vegetables
High salt intake—Salt promotes urinary loss (2300 mg. of salt causes 40 mg. of calcium loss)
Low potassium diet—Potassium can reduce the risk of kidney stones by 50%
Chapter 23: The Liver
Location and Anatomy
Upper right quadrant of abdomen
Bile duct
Importance
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Receives 20% of cardiac output
Filters blood from key abdominal organs
Detoxifies carcinogens
Produces bile
Regulates blood sugar
Glycogenolysis
Gluconeogenesis
Makes lipoproteins
Pro-clotting/anti-clotting factors
Additional 500+ functions
________________________________________________________________________________
Damaging Factors
Alcohol poisons and promotes inflammatory responses
Alcohol fatty liver disease
Cirrhosis
Results—Unhealthy liver overworks the immune system and dirties the blood thus compromising
the front brain functions
Overeating and excess visceral fat
Non-alcoholic fatty liver disease
Encourages inflammation in the liver which can lead to permanent scarring
Insulin resistance (syndrome X), diabetes
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Hepatitis—Inflammation or infection of the liver produced by certain viruses, secondary infections,
and drugs
Drugs
Beneficial Factors
Slow, gradual weight loss (if obese)
Can reverse non-alcoholic fatty liver disease
Decreases pro-inflammatory state
Improves blood lipoprotein
Moderate exercise
Stress management
Natural COX-2 inhibitors
Diet
Dietary fiber
Encourages growth of friendly bacteria in the intestines
Reduces certain pro-inflammatory chemicals in the colon
Reduces the workload of the liver
Green leafy vegetables
Legumes
Antioxidants protect the liver
Phytic acid protects against liver and colon cancer
Arginine reverses inflammatory and fibrotic changes in the liver
Liver detoxification
2 phases
Phase 1
Liver enzymes begin to break carcinogen apart
Resulting byproducts can be even more toxic
Enzyme activity essential for total destruction by phase 2 liver enzymes
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Phase 2
Total destruction
Phase 1 and phase 2 enzymes must be in synchrony or dangerous chemical byproducts from phase 1
can damage the body
Foods that stimulate phase 2 activity
Citrus fruits
Strawberries, raspberries
Raw apples
Turmeric
Milk thistle
Glutathione—Amino acid complex consisting of glutamic acid, cysteine, and glyceine
Decrease Glutathione Increase Glutathione
Selenium Raw tomatoes

Stress Alcohol
Avocadoes Grapefruit
Obesity Excess dietary fat
Asparagus Strawberries
Toxins/Drugs Extreme exercise
Potatoes Watermelon
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Chapter 24: The Digestive System
Definition
Irregularly-shaped hollow
tube about 29 feet in
length concerned with the
digestion of food and the
absorption of nutrients
Also called the alimentary

canal or the
gastrointestinal tract
Extends from the mouth to

the anus
Inside of tube is call the

lumen
Accessory organs: Liver,

gallbladder, teeth,
pancreas
________________________________________________________________________________
Purposes of the Digestive System
Digestion
Definition
Chemical and mechanical breakdown of food into nutrient molecules that can be absorbed
Carbohydrates → simple sugars (glucose, fructose, galactose)
Proteins → amino acids (valine, lysine, methionine, etc.)
Fats → fatty acids

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Location
Mouth
Chewing mixes the food with saliva
Saliva contains enzymes
Salivary amylase digests starches
Tongue lipase digests fats
Stomach
Enzymes digest proteins
Small intestine
Enzymes continue breaking down fats, carbohydrates, and proteins into absorbable nutrient
molecules
Absorption
Nutrient molecules leave the intestines (usually small intestine) and enter blood or lymphatic system
Water-soluble substances (i.e. amino acids, sugars, water-soluble vitamins) directly enter blood
Most fats and fat-soluble vitamins first enter lymphatic system and then enter blood
Elimination
Removal of waste from the digestive system
Upper Digestive Tract
Mouth
Enzymes in the saliva begin carbohydrate digestion in the mouth
Epiglottis (epi = “upon/over”, glottis = “back of tongue”)—Closes off air passages to the lungs and
directs swallowed food into the stomach
Bolus—Mouthful of food after it is swallowed
Esophagus
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When swallowed, the bolus slides down the esophagus through the diaphragm into the stomach
Lower esophageal sphincter (circular muscle which surrounds and closes a body opening)—Located
at entrance of stomach, closes when food enters and keeps food in stomach preventing acid reflux,
also known cardiac sphincter
________________________________________________________________________________
Stomach
Functions
Retains bolus in its upper region
Carbohydrate digestive enzymes stop
Proteins are de-aminated or stripped of their nitrogen
Fats float on the surface of the acid in the stomach
Muscles
3 layers—circular, longitudinal, diagonal
Creates churning movement (like washing machine) that mixes the food with digestive enzymes and
acids
Stomach Digestion
Stomach transfers food in small amounts to the lower portion of the stomach
Digestive juices are added to the mixture and mechanical action grinds the food into a semi-liquid
called chyme
Chyme is released in small amounts through the pyloric (pylorus = “gatekeeper”) sphincter into the
duodenum of the small intestine
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Secretory Cells
Parietal cells
Make hydrochloric acid (HCl) that kills bacteria
Creates environment in which pepsin can digest protein
Stimuli for HCl production
Food
Histamine binding to H2 receptors
Vagus nerve and cephalic influences
Caffeine
Stress
Meat preservatives
Excess calcium
Too much HCl production is a contributing factor in 50% of duodenal ulcers
Produce intrinsic factor necessary for vitamin B12 absorption in the ileum
Chief cells
Make pepsinogen, which is converted into pepsin
Pepsin breaks down protein
G-cells
Make gastrin—Hormone that increases HCl production
Mucous cells
Produce mucus that protects the stomach from erosion, neutralizes HCl
Gastric mucosa barrier—Comprised of mucous cells and mucosa, if unhealthy can lead to gastritis
and gastric ulcers
Gastritis
Inflammation of the stomach, especially the mucosa lining
Ulcer
Crater-like lesion in the stomach wall or duodenum resulting from digestive action of the gastric
juice on the gastric mucosa barrier when the membrane has become susceptible to its action (i.e.
infection from Helicobacter pylori, chronic use of NSAIDs)
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Can extend into the muscular layers
Can cause bleeding or blockage
Can form anywhere in the alimentary canal
Lifestyle Factors
Factors that injure the gastric mucosa barrier
Alcohol
Aspirin and non-steroidal anti-inflammatory drugs (NSAIDs)
H. pylori bacteria—Promotes inflammation in the stomach and increases the risk of gastric cancer
Decrease in antioxidant capacity in the gastric mucosa barrier
Stress and the stomach
Cortisol inhibits protein synthesis in the GMB
Fear leads to an insufficient blood supply to the stomach
Anger causes the capillaries in the stomach to become engorged
Increased HCl production is involved in 50% of duodenal ulcers (excluding gastric ulcers)
Snacking—Delays stomach emptying and increases fermentation (different type from alcohol)
Decrease blood flow to stomach
Factors that heal the gastric mucosa barrier
Bananas and blueberries—Contain anti-ulcerogenic compounds which stimulate the production of

mucus and mucous cells in the gastric mucosa barrier
Beta-carotene—Heal epithelial cells
Fresh avocados and cabbage—Help to heal ulcers (cabbage juice can cause a spasm in the pyloric
area of the stomach, anti-gizzard erosion factor)
Olives—Exert anti-inflammatory properties
Soluble fiber—Associated with a reduced rate of duodenal ulcers and their recurrences compared
with a low-fiber diet
Flavonoids—Known to counteract both the production and secretion of histamine, which promotes
ulcer formation by stimulating the release of gastric acid
Barley, pomegranate, and pectin
Sufficient antioxidants
________________________________________________________________________________
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Diseases of the Stomach
H. Pylori Bacteria (HP)
Infects 50% of the worldwide population
80% with HP will never develop an ulcer
Risk factor for stomach cancer and chronic atrophic gastritis
70-90% of individuals with gastric cancer have HP bacteria
Fresh fruits and vegetables, refrigeration, and improved standards of living in the United States have
been associated with a drop in gastric cancer incidence since 1930
Various studies find that those with HP have 3-6 times the normal stomach cancer risk
HP is classified as a grade 1 carcinogen, the same classification given to cigarette smoking
In obese individuals with HP infection, there is an increased risk for decreased insulin sensitivity
HP encourages chronic inflammation in the stomach lining, so natural anti-inflammatory agents may
be necessary
According to some studies, excess consumption of salt encourages HP growth
Natural agents that inhibit HP (does not eliminate)
Garlic
Ginger
Resveratrol
Probiotics
Flaxseed oil and olive oil
Fenugreek—Potent inhibitor of H. pylori, especially useful for obese with high blood lipids and
diabetes
Stomach Cancer
Leading cause of cancer death in China and other countries of eastern Asia
Studies of gastric cancer have revealed that it is a disease of complex etiology involving dietary,
infectious, environmental, occupational and genetic factors
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Reduced DNA repair capacity has been suggested as a genetic factor contributing to variation in
susceptibility to cancer
Dietary factors that increase the risk of stomach cancer
High consumption of salty vegetables and eggs
High body weight and corresponding body mass index at age 20
High intake of dried, salted foods—Enhances chemical gastric carcinogenesis (leads to development
of cancer and H. pylori)
High intake of potatoes and other starchy foods, especially without non-starchy vegetables and with
fermented soya paste
High intake of refined foods
Nitrite consumption
High meat diet—High intake of heterocyclic amines (formed on the surface of meats cooked at high
temperatures) might be associated with increased risk of esophageal or cardiac cancers
Low levels of vitamin C
Dietary factors that reduce the risk of stomach cancer
Chinese cabbage
High consumption of a variety of vegetables (especially raw)
Limiting starchy foods
Sufficient folic acid—Data indicate that folic acid may play an important rol in the chemoprevention
of gastric carcinogenesis by enhancing gastric epithelial apoptosis in patients with premalignant
lesions (World J. Gastroenterology, 2005, Mar 21;11(11):1571-6)
Cruciferous vegetables—Dark and light green, yellow vegetables
Garlic
Vitamin C
Small Intestine
Description
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Approximately 10 feet of tubing that coils within the abdomen
Location of 90% of nutrient absorption
3 segments
Duodenum
Jejunum
Ileum
Movement within the small intestines
Segmentary contractions
Peristalsis
Functions
Digestion—Pancreas and intestinal cells release enzymes that break down proteins, carbohydrates,
and fats into nutrient molecules that can be absorbed
Absorption—Process where nutrient molecules leave the intestines and enter the blood or lymphatic
system
Water-soluble substances (i.e. amino acids, sugars, water-soluble vitamins)—Directly enter the
blood
Most fat-soluble substances (i.e. fat-soluble vitamins)—First enter the lymphatic system, then enter
the blood
________________________________________________________________________________
Accessory Organs
Pancreas
Secretes enzymes that break down all 3 types of energy nutrients
Contains bicarbonate (alkaline) which neutralizes acids in the chyme (chyme should remain slightly
acidic or neutral—above 7 pH)
Pancreatic fluids transported to small intestine via common bile duct
Liver
Continuously secretes bile
Bile concentrated in gallbladder and released into duodenum where it emulsifies fat
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Body’s predominant metabolic organ
Gallbladder
Stores bile from liver
Bile transported to small intestine via common bile duct
Large Intestine (Colon)
Description
5-6 feet long
Begins in the lower right quadrant of the abdomen
Meets the small intestine at the ileocecal valve
Travels up the right side of the abdomen (cecum, ascending colon), across the abdomen (transverse
colon), down the left side of the abdomen (descending colon), sigmoid, and then rectum
Appendix
Sack about the size of a finger
Part of the immune system—Senses bacteria
Appendicitis—Chyme and/or bacteria can enter the appendix and cause inflammation and possible
rupture, which can be life-threatening
Peristalsis
Motility—Ability to move food through the system
Peristalsis—Wavelike muscular contractions of the GI Tract that move food and other contents
through the system
The waves vary depending on their location and if food is present. Waves occur at the rate of 3 per
minute in the stomach and increase to 10 waves per minute when chyme reaches the small
intestine.
Bacteria in the Intestines
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The small and large intestine are both neutral pH which permits growth of bacteria
Healthy concentrations of bacteria help digestion and absorption
Bacteria helps the GI tract to produce several vitamins, especially vitamins B12 (absorbed in the
ileum, not the colon) and K
Affected by diet
Colon Cancer (Colorectal or Rectal Cancer)
Description
Cancer of the large intestine of bowel
Most cases start from polyps on the lining of the intestine
Polyps—Small, mushroom-shaped growths
Usually harmless
Adenomatous polyps can become cancerous
Genetics—1 out of every 4 individuals with colon cancer have family members who have had colon
cancer
Lifestyle—Low physical activity, high-fat, and/or low-fiber diet increase risk
Incidence
One of the most common cancers
Colon cancer—More than 104,000 new diagnoses each year
Rectal cancer—40,000 new diagnoses each year
95% cure rate if detected early and treated promptly (surgery for removal of the cancer)
Lifestyle factors that reduce colon cancer risk
Reduce risk factors
Eliminate animal protein (red and white meat)
Reduce weight—Obesity increases VEGF
COX-2 inhibitors—COX-2 promotes inflammation and promotes angiogenesis (see chapter on

inflammation for natural COX-2 inhibitors)
Wide variety of plant foods—Contain fiber and phytochemicals
Sufficient folate, vitamin D, and calcium
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Rectum
As chyme passes through the colon, water is reabsorbed leaving behind a semi-solid waste (feces)
Equipped with strong sphincter muscles which hold this waste until appropriate time to defecate
Anus
Terminal sphincter of the GI Tract
When the rectal muscles relax, the last sphincter muscle (anus) relaxes its opening to allow the
passage of waste from the body in a bowel movement (defecation)
________________________________________________________________________________
Lifestyle Factors
Adequate sleep—Promotes cell and tissue repair
Physical activity (walking daily)—Improves muscle tone of the GI tract
State of mind—Affects nerves and muscles
Adequate water consumption
Limitation of saturated fats, sugar, and salt
Whole grains—Fiber
Variety of fruits and vegetables
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Chapter 25: The Respiratory System
Functions
Supplies oxygen
Removes carbon dioxide
Speech
Terms
Respiratory mucosa
Mucous membrane that lines most

of the air distribution tubes in the
respiratory system
Cilia
Hair-like projections that line the

bronchial tree of the respiratory
system and sweep material upwards
toward the throat
Paralyzed by smoking
________________________________________________________________________________
Upper Respiratory System

Nose
Warms, filters, and humidifies air
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Paranasal Sinuses
Frontal, maxillary, sphenoid (center of skull behind bridge of nose), ethmoidal (back of nose)
Lighten skull, produce mucus, increase sound resonance
Sinusitis—Inflammation or infection of sinuses
Signs and symptoms
Headache
Toothache
Earache
Facial pain or tenderness over sinuses
Treatment
Ascertain the cause
Rule out food allergies or other allergens
Drink water to thin the thick mucus
Anti-inflammatory herbs/nutrients
Bromelain—Reduces signs and symptoms
Stinging nettle—If sinusitis is caused by allergens
Vitamin C and flavonoids—Reduce histamine formation
Goldenseal—Mucous membrane tonic (contraindicated with high or low blood pressure, excess
amounts can lead to seizures, take with acidophilus, not to exceed 2 weeks)
Tea of fenugreek, rose hips, thyme—1 tablespoon of each herb per 16 ounces of water (relieves
nasal and sinus congestion)
Ginger—1 large root in 1 pint of water simmered 15 minutes, apply warm, moist compress of water
and ginger over sinuses
Hydrotherapy
Hot and cold to sinuses with cold to posterior head, feet in hot water (unless contraindicated)
Hot and cold to anterior neck
Hot and cold to hands
Vaporizer
Pharynx
3 sections
Nasopharynx—Upper throat behind nasal cavities
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Eustachian tubes connect the middle ears with the nasopharynx
Lining of the Eustachian tubes is continuous between the nasopharynx and middle ears
Oropharynx
Laryngopharynx
Sore throat—Ordinary sore throat and strep throat distinguished by symptoms and throat culture
Treatment
Gargle (start when throat scratchy)—Pinch of cayenne in ¾ cup water or chamomile tea
Heating throat compress—Apply cool cloth to throat covered by wool (remove if not warmed up
within 5 minutes)
Larynx (voice box)
Epiglottis covers opening of larynx and prevents food from entering trachea
________________________________________________________________________________
Lower Respiratory Tract
Trachea
15-20 “C”-shaped cartilage rings that lead to the lungs
Lungs
Elastic organs occupying much of the chest cavity
Location of gas exchange
Components
Bronchi—Contain cilia
Bronchioles
Alveolar sacs
Alveoli—Air sacs in lungs, gas exchange between alveoli and capillaries by diffusion
Diffusion—Net (overall) movement of molecules from an area of greater concentration to an area of

lesser concentration
Respiratory membrane—Barrier that separates air in the alveoli from the blood in the surrounding
capillaries
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Surfactant—Chemical which prevents the alveoli from collapsing
Pleura
________________________________________________________________________________
Practical Applications
Deep Breathing
During REM sleep the diaphragm muscle assumes all functions of breathing (neuromuscular
problems in the diaphragm will interfere with breathing)
Respiratory muscle weakness in neuromuscular disease causes significant morbidity (compromised

quality of life) and mortality (death)
Diaphragmatic breathing reduces systolic blood pressure and anxiety
Interferences
Increased muscle tension
Poor posture
Muscle spasm—Amplified response to catecholamines (epinephrine, norepinephrine)
Muscle ischemia—Reduced blood flow to muscles
Hypoxia—Low oxygen content
Neuropathy
Shift from diaphragmatic to thoracic breathing—Causes biomechanical stress on the neck/shoulder

region due to ancillary recruitment of sternocleidomastoid, scalene, and trapezius muscles to
support thoracic breathing
Voice Culture
Negative Ions
Ion—Molecule that has gained or lost an electron
Formed when enough force acts upon a molecule to eject an electron from the molecule
Displaced electron attaches itself to a nearby molecule
Positive air ions—Molecules that have lost an electron
Produced by car and factory exhaust, cigarette smoke, dust, soot, and other pollutants
Negative air ions—Molecule (usually oxygen) which has gained an extra electron
Created in nature by sunlight radiation, lightening, waterfalls, and trees
122 | P a g e
Benefits
Neutralize odors, contribute to clean air and fresh smell in non-industrial, sparsely populated areas
“The normal ion count in fresh country air is 2,000 to 4,000 ions per cubic
centimeter (about the size of a sugar cube). At Yosemite Falls, you’ll experience over
100,000 negative ions per cubic centimeter. On the other hand, the level is far below 200
per cubic centimeter on the Los Angeles freeways during rush hour.”
Useful in treating and preventing depression
High negative ion exposure appears to be associated with better self-image, less sensitivity, and
better responsiveness
Faster reaction times
Better mental and physical performance
Improves health of the cilia and respiratory mucosa—Increases moisture and efficiency (cilia beat
faster)
Improved would healing
Caution: Negative ion machine generators are contraindicated with coronary artery disease and
some can emit dangerous levels of ozone
Common Respiratory Problems
Hyperventilation
Excessive loss of carbon dioxide
Results in disruption of acid-base equilibrium
Symptoms
Coughing
Sudden, explosive movement of air that tends to clear material from the airways
Helps to protect the lungs
Treatment
Ascertain the cause—Pulmonary, cardiac, cancer, brain tumor
Physical assessment—Examination, chest x-ray, CBC, EKG, MRI, CAT scan
Observe the sputum—Pink and frothy, dark, yellow, green, or clear
Use universal precautions and respiratory isolation procedures
Hydrotherapy
Cautions
123 | P a g e
Do not apply heat over the lungs if bleeding or tumor present in chest
Do not apply hot and cold over chest in acute TB
Do not chill patient or allow to lie in wet linens
If rapid heart rate present, apply ice bag to pericardium
Asses the lung lobes that are infected
Listen to lungs for rales
Read x-ray report
Follow hydrotherapy with posterior drainage and percussion
Hydrate well
Steam inhalation
Herbs
Ginger—Do not use dried form if hypertension present
Slippery elm—Soothing
Thyme—For dry, spasmodic coughing
Mullein—Contains saponins which act as expectorant
Elderberry—For coughs, flu, and cold
Coughing can be a sign of a serious medical problem. Refer to a physician at once if there is colored
sputum, high fever, shortness of breath, or chest pain. These can signify medical emergencies. Also
refer to a physician if a cough persists.
Emphysema
Walls of alveoli destroyed and fused together
Asthma
Reversible narrowing of the bronchial tubes caused by contraction of smooth muscles surrounding
the bronchial tubes
Respiratory mucosa in the bronchi(oles) swell and fill bronchi with thick mucus
Result in increased airway resistance
Signs and symptoms
Coughing
Tight chest
Wheezing
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Prolonged and strenuous expirations
Profuse sweating
Elevated pulse
Cold extremities
Treatment for acute asthma attack
Hot half or foot bath. Cold to the head, wet cold towel to the anterior chest and to back for 5
minutes. Alternate with hot towel to the back for 30 seconds. Repeat the cold. Keep cold compress
to the head and do percussion on the back while the cold is on. Do treatment for 30 minutes.
Cold on the back causes the adrenal glands to release epinephrine which opens up the bronchial
tubes. The hot half or foot bath draws congestion away from the lungs and prevents chilling of the
patient. The short, occasional application of heat prevents accommodation of the receptors.
Percussion emphasizes the effects of the cold.
Mullein, horehound, and parsley teas—Expectorants
Plantain tea—Reduces wheezing and coughing
125 | P a g e
Chapter 26: The Eye
Parts of the Eye
Retina
Lines the back of the eye
Receives light and transmits information to the brain
Cone receptors distinguish color and details
Rod receptors aid in seeing when in minimal light
Iris
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Shutter that regulates amount of light entering the eye
Lens
Works with the cornea to focus light entering the eye
________________________________________________________________________________
Eye Diseases
Macular Degeneration
Leading cause of vision loss in those over age 65 (can affect younger also)
Caused by wear on the macula (center of retina)
Usually affects both eyes with gradual or abrupt loss of vision
Affects ability to read, drive, see fine details
Rarely leads to blindness because side vision seldom affected
Not caused by overuse of eyes
2 types
Dry—Gradual loss of vision
Wet—Sudden loss of vision
Cataracts
Clouding of the crystalline lens (cataractous)
Lens—Clear tissue located behind the pupil which is the dark circular opening in the middle of the
iris (colored part of the eye)
Lens works with the transparent cornea, which covers the eye’s surface, to focus light on the retina
Clouding prevents light from reaching the retina → blurred vision
Lifestyle Factors
Cataract Risk Factors
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High blood sugar
High blood pressure
Ultraviolet light
Excess polyunsaturated fats
Highly refined fructose found in soft drinks
Obesity
Visceral fat
Increased waist to hip ratio in women
Excess iron intake
High salt intake
Deficiency of protein, vitamin A, niacin, thiamin, and riboflavin
Elevated fibrinogen
Elevated blood lipids and low HDL
Cigarette smoking
Alcohol
Cataract and Macular Degeneration Protective Factors
Lutein and zeaxanthin—Found in dark green vegetables and corn
Lycopene—Found in tomatoes and watermelon
Gingko—Helps dry macular degeneration
Quercetin—Inhibits oxidative stress to the lens, found in cabbage, spinach, kale, applies, white grape
fruit, and pears
Alpha-lipoic acid—Found in broccoli and spinach
Anti-oxidants
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Chapter 27: The Ear
Characteristics
Importance
Hearing
Balance
Parts of the Ear
129 | P a g e
External (outer ear)
Pinna (or auricle)—Outside part of ear
External auditory canal (or tube)—Connects the outer ear to the middle and inner ear
Tympanic membrane (eardrum)
Separates external ear from middle ear
Middle ear (tympanic cavity)
Ossicles—Small bones that a connected and that transmit sound waves to the inner ear (malleus,
incus, stapes)
Eustachian tube—Canal that links the middle ear to the throat and helps to equalize the pressure
between the outer and middle ear, lined with mucus
Inner ear
Cochlea—Contains auditory nerve (for hearing) which leads to brain
Hearing
Sound funnels through the ear opening, down the ear canal, and strikes the eardrum causing it to
vibrate
The vibrations are passed along to the small bones of the middle ear, which transmit them to the
auditory nerve in the inner ear
The vibrations become nerve impulses and are transmitted to the brain which interprets the
impulses as sound
________________________________________________________________________________
Lifestyle Factors
Abnormalities
Otitis media
Infection or inflammation in the middle ear
Caused by bacteria or virus
If untreated can travel to brain and cause hearing loss or speech impairments in young children
130 | P a g e
Hearing loss
Risk factors
Exposure to loud noise/music kills nerve ending in inner ear
Intensity of sound measured in decibels (dB)
Continual exposure to more than 85 dB may become dangerous
Lawn mower or shop tools measure about 90 dB
Impaired blood flow to inner ear by platelet dysfunction triggered by physiological stress
Low levels of vitamin B12
Protective lifestyle factors
Avoid/limit exposure to loud sounds—Wear earplugs
Vitamin E—Protects from some ototoxic drugs and hearing loss in animals
Reduce oxidative stress—Decreases age-related hearing loss
Noise Pollution
Physical effects
Increased vasoconstriction and blood pressure
Urinary adrenaline and noradrenaline levels higher in those exposed to short durations of noise
80 dB noise levels result in reduction in stomach contraction strength
Greater disturbance during REM sleep—Increases heart rate, blood pressure, body movement, and
cardiac arrhythmias during sleep
Mental effects
Lower threshold for frustration, irritability, and anger
Impaired task performance
Reduced attention, problem solving, and memory
131 | P a g e
Chapter 28: The
Skeletal System
Characteristics
Definition
Living, growing tissue
Porous mineralized
structure
Made of cells, vessels, and

crystals of calcium
compounds (proportions
vary according to bone
types and regions)
Importance
Movement
Protection
Support
Production of blood cells
Types
Compact bone
Approximately 80% of skeletal mass
Forms a protective outer shell around every bone in the body
Slow turnover rate and right resistance to bending and torsion
Provides strength where bending would be undesirable (i.e. middle of long bones)
Cancellous bone
20% of skeletal mass, but 80% of bone surface
Less dense, more elastic, higher turnover rate than compact bone
Rigid, but has spongy appearance
Center contains red and yellow marrow, bone cells, and other tissues
132 | P a g e
Bone Cells
Osteocytes
Maintain bones
Help to control extracellular concentration of calcium and phosphate
Directly stimulated by calcitonin and inhibited by PTH (parathyroid hormone)
Osteoblasts
Build the bone matrix
Osteoclasts
Secrete bone-reabsorbing enzymes which digest bone matrix
Bone Physiology
The bones in our skeleton are made of a thick outer shell and a strong inner mesh filled with
collagen (protein), calcium, and other minerals
The inside of bones looks like a honeycomb with blood vessels and bone marrow in the space
between bones
Optimum bone density is a dynamic balance between bone removal and the deposit of new tissue—
Osteoclasts facilitate bone removal (resorption) by releasing acids and enzymes to remove minerals
and collage
Once the osteoclasts have done their job, protein-secreting cells called osteoblasts deposit new
tissue
Approximately 20% of bone tissue in the body is replaced each year by this process on a cyclical
basis throughout the skeleton
________________________________________________________________________________
Bone Health
Osteoporosis
133 | P a g e
Condition of decreased bone mass
Risks
Thin
Lack of estrogen (caused by early menopause)
Early hysterectomy with both ovaries removed
Missing periods for 6 months or more (excluding pregnancy)
Immobility
Long-term use of high-dose corticosteroid medicine
Close family history of osteoporosis
Cushing’s syndrome, liver and thyroid problems
Malabsorption
Predisposing lifestyle habits
Alcohol
Even small amounts increase calcium loss and adversely affect vitamin D metabolism
Can inhibit production of enzymes found in the liver and kidney that convert vitamin D into its active
form
Increases parathyroid hormone and magnesium excretion
Prolonged stress
Excessive cortisol has been linked to decreased bone formation and increased bone reabsorption
Animal protein
Unlike plant protein, it increased the acidity of the blood and tissues
Calcium taken from the bones is used to neutralize the acid
A 6-month study by the Atkins Center found that those who adopted the Atkins diet excreted 50%
more calcium in their urine after the diet
Nutrition for Bone Health
Calcium
Factors decreasing absorption
Insufficient vitamin D
Stress
Excess phosphorous (especially in soft drinks)
Excess magnesium
Oxalic acid
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Lifestyle factors promoting calcium loss
Excess sodium
Nicotine
Caffeine
Alcohol
High animal protein diet
Magnesium
Boron
Vitamin D
Vitamin K—Needed by the bones to make the biological “glue” that helps plug the calcium into the
bone matrix. Freezing foods may destroy vitamin K, but heating does not.
Excess vitamin A—Increases bone fractures
Exercise
Bone is a living tissue that responds to exercise by becoming stronger
Weight-bearing (30 minutes) and resistance exercises help to build and maintain bone mass and
density
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Chapter 29: Skeletal Muscles
Characteristics
Functions
Movement
Posture and muscle tone
Heat production
Movement
Pull bones to produce

movement
Origin bone remains
stationary while the
insertion bone moves
toward it
Depends largely upon
balance
Prime mover—Muscle
predominantly
responsible for
producing particular
movement
Synergists—Muscles
that assist prime mover
Antagonists—Muscles that relax when prime movers and synergists at a joint make
contact. They produce a movement opposite that of the prime movers and synergist
muscles.
Types of Muscle Fibers
Slow—Facilitate slow movements, anti-gravity
Fast—Facilitate fast movements, can be lost with aging, fatigue sooner than slow fibers, repeated
fast movements prevent loss
________________________________________________________________________________
136 | P a g e
Complications
Muscle Injury
Causes
Excessive fatigue
Excess muscle tension
Lack of flexibility
Improper warm-up
Improper spine alignment
Muscle imbalance
Muscle Weakness
Patient history
Distinguish from fatigue or asthenia
Pattern and severity
Associated symptoms
Medication use
Family history
Cause—Infectious, neurologic, endocrine, inflammation, rheumatologic, genetic, metabolic,

electrolyte- or drug-induced
Physical examination
Objective documentation of loss of strength
Neurologic survey
Observe patterns of weakness and extramuscular involvement
Tests
137 | P a g e
Laboratory and/or radiologic studies if specific cause ascertained
Electromyography if suspect myopathy, neuropathy, or neuromuscular junction disease
Blood tests
Blood chemistry
Thyroid-stimulating hormone assay
Creatinine kinase level
Erythrocyte sedimentation rate
Antinuclear antibody assay
Biopsy
Diabetes
Reduces capillary permeability in skeletal muscles
Loss of fast muscle fibers—Increases risk of falling
Decline in motor conduction velocities if neuropathy is present
Reduces oxidative enzymes in skeletal muscles
Increases tendency for muscle fatigue
Fibromyalgia Syndromes
Group of disorders characterized by achy pain and stiffness in soft tissues such as muscles, tendons,
and ligaments
Wet sheet pack
Epsom salt bath (104°F, if tolerated) for 15 minutes, cold towel wrapped around head—
Contraindications: Emaciation, heart trouble, arteriosclerosis, diabetes, recent post-op
Progressive exercise
Systematic relaxation exercises and deep breathing
Natural Therapies
138 | P a g e
Hydrotherapy: Heat
Increases blood circulation in muscles, tendons, and ligaments close to the skin’s surface which
increases nutrient and oxygen supply necessary to repair damaged tissue
Relaxes tight muscles
Decreases tone (normal state of elastic tension or partial contraction in a resting muscle)
Decreases ability to work
Caution: Use for minor strains and sore, tense muscles. Not helpful in acute inflammation where
swelling is present.
Sometimes back problems are caused by swelling of the intervertebral discs, which can be
aggravated by heat. Instead, apply soft gel ice bags to the spine (using appropriate covering).
Then apply small hot fomentations over the back (excluding the spine) where the spasm occurs.
Hydrotherapy: Cold
Reduces swelling
Numbs pain
Short applications of cold cause vasoconstriction
Long applications of cold cause vasodilatation
Promotes greater endurance (less fatigue)
Increases muscle tone
Ice massage beneficial for muscle strain and myositis
Cold bath—Increases isometric strength
Isometric exercise performed by exerting effort against resistance which strengthens and tones
muscles without changing length of muscle
Example: Pushing against wall
6 brief dips into cold water—Reinforce extensors, inhibit flexors
Extensors—Muscles that extent or straighten a limb or body part
Flexors—Muscles that when contracted bend a joint or limb
Example: Biceps flex and the triceps extend the lower arm. If lower arm unable to fully extend
(abnormally flexed), dip arm in cold water 6 times. If affected arm unable to be submerged in water
(i.e. in cast), apply hydro to left arm (consensual reflex)
Cautions/contraindications
Raynaud’s disease
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Diabetes
Peripheral vascular disease
Patient’s condition related to reactions
May aggravate muscle spasms
Hot and Cold Alternations
Often most beneficial form of treatment after acute state
Therapeutic Pool
Spastic paralysis—98-100°F
Exercise—92-95°F
Swimming—85-90°F
Temperature too high—Fatigue and heat exhaustion possible. Contraindicated with fever, extreme
hyper- or hypotension, or acute inflammation.
Underwater jet massage—Can enhance the maintenance of neuromuscular performance and

improve recovery from intense physical exercise
Diet
Sugar lowers pain threshold and depletes magnesium (muscle relaxant)
Non-vegetarian diet promotes inflammation in the body
Caffeine decreases complex tasks of motor coordination and fine motor coordination
Anti-inflammatory herbs—Inflammation often follows trauma
A BMR (body mass reduction) program including diet and physical exercise significantly improved
body composition, muscle function, and motor performance in obese children aged 12-17 (gender
and pubertal stages had no influence on BMR program-induced changes)
“Radical-mediated oxidative damage of skeletal muscle membranes has been implicated in the
fatigue process. Vitamin E (VE) is a major chain breaking antioxidant that has been shown to reduce
contraction-mediated oxidative damage. . . that VE deficiency impairs muscular endurance and alters
muscle contractile properties following a prolonged series of contractions.” (Eur J Appl Physiol. 2002
Jul;87(3):272-7. Epub 2002 May 22)
Herbs
Curcumin in turmeric--Promotes muscle and tissue repair
140 | P a g e
Alpha-lipoic acid—Reduces oxidative stress in skeletal muscles
Ginkgo biloba—Reduces oxidative stress in skeletal muscles of diabetics
Hops—Relaxes muscles
Benefits of Exercise Keep extremities warm

during cold weather. Chilled
limbs can compromise blood
Improved flexibility flow, even during exercise.
Warm socks increase blood
More mitochondria flow to the legs.
Increased strength and endurance
Increased skill and coordination
Improved enzyme efficiency in muscle (including those involved in glucose metabolism)
More muscle proteins
More nuclei
Improved blood flow to the muscles being used (Loven principle: Vasodilatation in muscles being
used, vasoconstriction in muscles unused)
More blood vessels in active muscles
Lymphatic return improved 5-15 times with exercise
Chapter 30: The Integumentary System
Characteristics
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Facts
Average adult has 3,000 square feet of surface area
Approximately 16% of body weight (6-9 lbs.)

1
/30th of an ounce of melanin responsible for different colors of skin
Receives 1/3 of blood flow circulation
Importance
Protection
Invasion of bacteria
Injury to sensitive tissues
Sun’s damaging rays
Loss of body fluids
Irritants and toxins
Penetration of ultraviolet light
Perception (acts as a sensory organ)
1 square inch of skin contains 52 feet of nerves
Pain receptors
Pressure receptors
Heat and cold receptors
Regulation of body temperature
One square inch of skin contains 15 feet of blood vessels
Vessels dilate to disperse heat and constrict to conserve heat
Attempts to maintain skin temperature at approximately 61°F
Cooled by sweat evaporation
Warmed by muscle contraction or shivering
2,000,000 sweat glands in body (higher concentration in palms of hands and soles of feet)
Homeostasis
Elimination of salts (sweat)
Vitamin D synthesis
Immunological functions
Most microorganisms unable to penetrate epidermal
Dermal blood and lymphatic networks act transport immune cells
142 | P a g e
Skin contains immune cells and produces anti-microbial oil
Langerhans cells—Part of the monocyte/macrophage system, located in epidermis, important in

antigen presentation
T-lymphocytes
Absorption
Certain drugs (“transdermal”)
Respiration
Parts of Skin
Epidermis
Predominant protective layer
Dermis
Predominant supportive layer
Composed of tough supportive tissue matrix containing numerous specialized structures
Thickness varies—Thinnest (0.6mm) at eyelids, thickest (3mm+) on back, palms, and soles
70% of dermis composed of collagen fibers which give toughness and strength
Elastin fibers extend in all direction and provide elasticity
Appendages
Sweat glands
Sebaceous glands
Hair follicles
Nails
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cyclooxygenases, and lipoxgenases—as an adjunct in cancer therapy, Integr Cancer Ther, 1(1):7-37,
discussion 37, 2002,
The Nervous System
Baldwin, B.E., neurophysiologist, classes and interviews.
Casadesus, G., et al, Modulation of hippocampal plasticity and cognitive behavior by short-term
blueberry supplementation in aged rats, Nut Neurosci 2004 Oct-Dec;7(5-6:309-16.
Choi JH, Yu BP., Brain synaptosomal aging: free radicals and membrane fluidity, Free Radic Biol Med
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DiIoria, A, et al, Markers of inflammation, Vitamin E and peripheral nervous system function The
InCHIANTI study.Neurobiol Aging. 2005 Aug 19.
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Gupta, B.S., Caffeine.
Irissary, MG, et al., Association of homocysteine with plasma amyloid beta protein in aging and
neurodegenerative disease. Neurology. 2005 Nov 8;65(9):1402-8.
Jagust, W, et al, Central obesity and the aging brain. Arch Neurol. 2005 Oct;62(10):1545-8.
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2005 May;57(5):713-20.
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and behavioral plasticity associated to the action of brain-derived neurotrophic factor,
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Eur J Clin Invest. 2005 Jul;35(7):421-4. Review.
Rodgers, EJ., Apple juice prevents oxidative stress and impaired cognitive performance caused by
genetic and dietary deficiencies in mice. J Nutr Health Aging. 2004;8(2):92-7.
Spiller, Gene: Caffeine.
Tchantchoa, et al., Apple juice concentrate prevents oxidative damage and impaired maze
performance in aged mice, J Alzheimers Dis. 2005 Dec;8(3):283-7.
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The Endocrine System
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interleukin-6 levels, a shift of its circadian rhythm, and loss of physiological complexity in its
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Type 2 diabetes mellitus and coronary atherosclerosis: the effects of vitamin C. Diabet Med. 2004
Jun;21(6):552-8.
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Disord 2000 Jun; 24 Suppl 2:S80-5.
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prevention, J Steroid Biochem Mol Biol. 2005 Oct;97(1-2):121-8. Epub 2005 Aug 2.
Claes, JK, CRH, stress, and major depression: a psychobiological interplay,Vitam Horm. 2004; 69:
117-50. Review.
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and elderly men and women. Am J Clin Nutr. 2004 Dec; 80(6 Suppl):1763S-6S. Review.
Gold, SM. Hypothalamo-pituitary-adrenal axis activity predicts disease progression in multiple

sclerosis. J Neuroimmunol. 2005 Aug;165(1-2):186-91.
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Mason, R.S.,Vitamin D: new insights into an old secosteroid. Asia Pac J Clin Nutr. 2005;14.
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hyperglycemia, Ann N Y Acad Sci. 2005 Jun;1043:440-51. Review.
Salehi, M, Obesity and cortisol status. Horm Metab Res. 2005 Apr;37(4):193-7. Review Suppl:S19.
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mediated neurodegeneration, J Neurosci 1998 Dec 15;18(24):10287-96.
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Oct;7(5):356-64.
Thomspon, Coon, Herbs for serum cholesterol reduction: a systematic view. J Fam Pract. 2003
Jun;52(6):468-78. Review.
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Wigg, S. J.Early vitamin E supplementation attenuates diabetes-associated vascular dysfunction and

the rise in protein kinase C-beta in mesenteric artery and ameliorates wall stiffness in femoral artery
of Wistar rats.
APPENDIX A
FREE RADICALS—A BALANCE OF INJURY AND NECESSITY
“God hath tempered the body together, having given more abundant honor
to that part which lacked.”
1 Corinthians 12:24
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Free radicals are unstable molecules or atoms that have an uneven number of electrons in their
outermost orbit. In an attempt to balance their electric charge, they steal an electron from a
neighboring atom and thus create more free radicals.
More than fifty chronic diseases have been associated with free radical damage. Poor lifestyle
habits, such as the use of alcohol, tobacco, excess dietary fat, drugs, and overeating, all create free
radicals. Leaky car mufflers, idling engines, and other types of air pollution also contribute to free
radical overload in the body. It is estimated that every day each cell receives 10,000 assaults from
free radicals which damage the cell membranes, the protein and fat in body tissues, and DNA.
Minimizing Damage
Temperance
Use motorized vehicles only when necessary—Prevent air pollution
Control medical conditions (diabetes, insulin resistance, inflammation, hypertension)—Generate

more free radicals
Eat colorful fruits and vegetables—Contain antioxidant vitamins and phytochemicals
Spinach, broccoli, and tomatoes—Contain the antioxidant, alpha lipoic acid which is especially
beneficial for those who have or have had an increased risk for high blood pressure or diabetes.
Alpha lipoic acid helps to reduce free radical damage to brain cells.
Radically Beneficial
Inside the power plants (mitochondria) of cells, free radicals are essential for the production of
energy. But inside the garbage disposal system of the cells (lysosomes), free radicals kill germs.
When in good health, membranes of the mitochondria and lysosomes keep free radicals under
contained. However, when the membranes of these organelles are damaged, free radicals leak out
and become detrimental.
Free Radicals in Our Pews
Perhaps you have noticed “free radicals” in your church or work: Those overly vocal individuals who
seem to upset the normal routine and schedule of our diligently laid plans and purposes; those who
express ideas that sometimes inconsiderately steal our peace of mind so that we ourselves become
temporarily disoriented, if not downright damaged.
Do we really need “free radicals” in our church, our organizations, or our lives? As the power plants
in cells need free radicals to drive their energy production and lysosomes need them to destroy
germs, perhaps sometimes “free radicals” in life are needed to energize us to study, reassess, and
confirm what we believe in and live for and to help us reject the superficial, counterproductive
clutter holding us back from true spiritual health.
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APPENDIX B
WISDOM FROM OUR CAPILLARIES
“If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not;
and it shall be given him.”
James 1:5
Like the streets, driveways, and alleys, capillaries deliver nutrients and oxygen to our cells. Diseases
such as high blood pressure and diabetes attack capillaries, especially those in the heart, eyes, brain,
and kidneys. Inflammatory agents cause capillaries to leak fluid and proteins. Precapillary sphincters,
little valves that control blood flow into many of the capillaries, do not function properly when the
body experiences stress, causing the cells of internal organs to receive a deficient amount of oxygen
and nutrients.
Animal studies have demonstrated that garlic helps protect capillaries in the hearts of diabetic
animals, and that ginkgo biloba helps to protect capillaries in the brains of rodents with high blood
pressure. (Remember that garlic and gingko should be discontinued three weeks prior to surgery,
dental work, or any invasive medical diagnostic procedures.) Certain phytochemicals in grapeseed
extract have been found to stabilize the capillary membranes of the skin. Bilberry strengthens the
membranes of the capillaries.
When Too Much Can Be Fatal
Angiogenesis is the process by which the body makes new capillaries. New capillaries must form to
bring blood with its healing properties and nutrients to damaged tissues. Regular physical exercise
encourages the formation of new blood vessels in the heart muscle, thus reducing the risk of a fatal
heart attack. Under normal circumstances, limited angiogenesis also occurs during ovulation,
pregnancy, and wound healing.
Angiogenesis, however, can also have adverse affects on the body. Undesirable angiogenesis is a
major factor in cancer metastasis. For a tumor to grow, chemicals are released that stimulate the
formation of new capillaries around the tumor, thereby subverting the blood flow to the cancer. By
the time a tumor cell has grown to two millimeters in length, angiogenesis has already developed.
Angiogenesis occurs rapidly as new blood vessels spawn to feed the tumor and remove its waste.
Dormant cancer cells are always present in our bodies. Whether cancer eventually develops depends
largely upon our lifestyle, environment, and immune system. Currently, drugs are being developed
to combat angiogenesis and curtail cancer. Although this is definitely encouraging, one series of
treatment costs $50,000 dollars! Fortunately, God has shown us His methods for healing and
prevention: Methods that are not only preventative, but also affordable and enjoyable.
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God’s Cost-Effective Plan
The latest scientific studies suggest that the following would do much to prevent or curtail harmful
angiogenesis:
Eat temperately
Obesity increases certain chemicals that promote uncontrolled angiogenesis
Enjoy God’s foods and herbs
Curcumin, the yellow pigment found in turmeric, inhibits angiogenesis that feeds tumors and
possibly 3 stages of cancer.
Isoflavones in whole soybeans, black beans, and red clover tea
Resveratrol in grapes
Phytochemicals in blueberries and bilberries
Reduce inflammation
Chronic degenerative diseases can stir up angiogenesis
Eliminate meat and fried foods
Significantly reduce intake of omega-6 refined oils (safflower, corn, sesame) and margarine. Instead,
sprinkle toasted flaxseed on your cereal.
Omega-3 fats from flax and walnuts decrease inflammation
Chlorophyll in dark green leafy vegetables
Inhibit COX-2
COX-2 is a pro-inflammatory chemical that progresses cancer
Vitamins C and E, turmeric, garlic, milk thistle, and resveratrol in red grapes are natural Cox-2
inhibitors
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None of these foods or herbs are designed to substitute for any needed surgery. Cancer, like sin,
must be eradicated completely. However, enjoying a healthful diet reduces the risk of acquiring
cancer and is a valuable adjunct therapy in treating uncontrolled angiogenesis and cancer.
Profound Lessons
Are not we, God’s children, like capillaries? Is it not our mission to convey the benefits of Jesus’
blood to the wounded souls around us and thereby promote health and healing? Or do we
sometimes, in our efforts to help, become intrusive, controlling, and pushy, like angiogenesis
spawned by a tumor? God’s promise of the gift of wisdom in James 1:5 certainly includes wisdom to
distinguish wise, timely, helpful, limited, and gentle probing of people’s problems from the uncaring
thrust of selfish concern we sometimes manifest toward others.
APPENDIX C
SQUEEZING THROUGH LIFE’S CAPILLARIES
“I am made all things to all men, that I might by all means save some.”
1 Corinthians 9:22
Suspended in the plasma, five million concave discs known as red blood cells crowd into one drop of
blood smaller than a dot 1/25th of an inch. Erythrocytes, as they are also called, are essential in
carrying oxygen to cells to utilize glucose and fatty acids for energy and in removing carbon dioxide,
a byproduct of food metabolism. Although they have a lifespan of only about 120 days, the bone
marrow is continually producing millions each day. A red blood cell can complete a journey from the
heart, through the arteries and veins of the body, and back to the heart in approximately one
minute.
Lifestyle Factors
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Folic acid and vitamin B12 are essential for red blood cell production. They are also dependent upon
each other to work effectively. Without adequate vitamin B12, the bone marrow cannot produce a
sufficient number of red blood cells, and the ones produced do not live as long because they are
abnormally large and have fragile membranes. Dark green leafy vegetables and oranges are
excellent sources of folic acid. Vegetarians should obtain at least 3-5 micrograms of vitamin B12 from
fortified foods or supplements each day, and should have their vitamin B12 level checked annually.
The oxygen-carrying hemoglobin molecule must be supplied with adequate iron (especially in
women who lose iron during menstruation). Iron, however, is difficult to absorb. Sunlight and
vitamin C improve absorption, and dark green leafy vegetables provide both iron and chlorophyll
(chlorophyll improves hemoglobin synthesis). Tea and coffee, on the other hand, can decrease iron
absorption by 40-60%.
Iron-deficient anemia is a common complication and can be caused by insufficient iron intake or loss
of iron through bleeding or other problems. If taking a multi-vitamin-mineral supplement, it is better
not to take one containing iron unless there is a known iron deficiency. Excess iron generates free
radicals and can accelerate coronary artery disease and the development of cancer.
Red blood cells measure approximately 7 microns across and must be flexible in order to change
their shape and squeeze through capillaries normally measuring 5 microns across. Polyunsaturated
fats from nuts and seeds help to keep cell membranes flexible (including red blood cell membranes),
while saturated fats and trans-fats from hydrogenated oils reduce flexibility. Scientific studies show
that onion macerated in olive oil and garlic improves their cell membrane fluidity, thereby reducing
undesirable platelet clumping. Animal studies show that vitamin E increases cell membrane
flexibility in animals with high blood pressure. Wise caloric restriction and regular exercise with
adequate hydration also preserve and improve the flexibility of red blood cells.
Saturated fats, commonly found in meat and dairy products, cause red blood cells to clump
together. This slows circulation, can lead to undesirable clot formation, decreases combined cell
surface area to carry oxygen, and as a result, decreases the delivery of oxygen to the tissues.
A high level of LDL cholesterol or triglycerides (blood fats), high blood pressure, inflammation, and
diabetes encourage red blood cell clumping, which is a definite risk factor in cardiovascular disease.
Individuals with these conditions should drink sufficient water and work to correct these problems.
Erythrocytes, because of their oxygen-carrying capacity, can be damaged by oxidation which causes
decreased fluidity of the cell membranes. Rodent studies show that alcohol increases oxidation of
the fats found in the membranes of the red blood cells. Red blood cells in individuals with coronary
artery disease are also more prone to oxidative damage. Although iron is essential for hemoglobin
production, excess iron (especially when accompanied by vitamin C) accelerates the oxidative
damage done to the red blood cells. Regular consumption of fruits and vegetables, however,
improves the antioxidant quality of blood. Garlic and alpha-tocotrienol, a phytochemical found in
whole grains, reduce oxidative damage to the red blood cells.
Missionary Cells
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Lay missionaries are commissioned to carry the gospel message to the world just as blood cells carry
oxygen to various parts of the body. As various lifestyle habits impact the efficiency of red blood
cells, our physical and spiritual lifestyle habits can either increase or decrease the efficiency of our
work for God. Hemoglobin molecules enable red blood cells to easily acquire oxygen and to just as
easily release it. Likewise, we often soak up God’s temporal blessings; however, like the
erythrocytes, we should be just as willing to release and share them with others.
Red blood cells must be adaptable and flexible according to the condition they find themselves.
Large, clean arteries are easiest for unobstructed transport. However, red blood cells must bend and
squeeze through tiny capillaries to accomplish their work. Missionaries may find themselves
squeezed into cramped conditions and circumstances: Short of workers, pinched by finances, lacking
time, and in need of support and encouragement. Adaptation and flexibility are keys to success in
God’s work.
“The same spirit and principles that one brings into the daily labor will be brought into the whole
life. Those who desire a fixed amount to do and a fixed salary, and who wish to prove an exact fit
without the trouble of adaptation or training, are not the ones when God calls to work in His cause. .
. .workers are needed who manifest energy, integrity, diligence, those who are willing to do anything
that needs to done.” Ministry of Healing, p. 499
“When the practices of the people do not come in conflict with the law of God, you may conform to
them. If the workers fail to do this, they will not only hinder their own work, but they will place
stumbling blocks in the way of those for whom they labor and hinder them from accepting the
truth.” Mind, Character, and Personality, Volume 2, p. 560
APPENDIX D
STALKING SOCIETY’S SILENT KILLER
“My son, attend to my words. . . .For they are life unto those that find them, and health to all their
flesh. Keep thy heart with all diligence; for out of it are the issues of life.”
Proverbs 4:20, 22, 23

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Hypertension (HTN) or high blood pressure is referred to as “the silent killer” because it often occurs
without accompanying symptoms. Yet it significantly increases the risk for stroke, heart disease,
kidney failure, and impaired memory. Approximately 60% of Americans over the age of 65 will
develop hypertension.
Physiology of Blood Pressure
Blood pressure is the force that drives the blood through the blood vessels. It is determined by how
much blood the heart pumps per minute (cardiac output) multiplied by the resistance to blood flow.
Without the normal amount of resistance to blood flow in the arteries, we would become light-
headed and prone to fainting. It is when this resistance becomes too great that hypertension
develops. When arteries constrict, the resistance to blood flow increases, and blood pressure goes
up.
Lifestyle Factors
Certain lifestyle conditions and practices inevitably lead to high blood pressure. Correcting harmful
dietary habits can prevent and often help to reduce hypertension.
Limit salt intake
Avoid processed foods like chips, pickles, and canned goods.
Approximately 40% of hypertensive individuals have a natural tendency to retain salt in their bodies.
Excess salt promotes fluid retention and causes the arteries to become more sensitive to
norepinephrine, an arterial-constricting hormone.
Studies show that a high salt diet stiffens some arteries. However, a modest amount of salt is
essential for a healthy functioning nervous system. Mild salt restriction generally works much better
for lowering high blood pressure than severe salt restriction.
One teaspoon of salt contains 1200 mg. of sodium. Most Americans consume over 4000 mg. of
sodium each day. In countries where less than 2000 mg. of sodium is included in the daily diet,
hypertension is rare.
Limit calories (if overweight)
The arteries in an obese individual become more sensitive to molecules that constrict them and less
sensitive to molecules that open them. In fact, extra fat cells produce hormone-like chemicals that
promote inflammation in the arteries and more angiotensin II, a powerful blood vessel constrictor.
Weight loss of 10% in obese individuals can be helpful in reducing high blood pressure and lowering
blood lipids (cholesterol and triglycerides).
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Avoid oxidized cholesterol
Oxidized cholesterol found in aged cheese, powdered dairy milk, puddings, and custards encourages
inflammation and hardening of arteries that contribute to the development of hypertension.
Learn to make vegetarian cheese and carob pudding. Gradually substitute soy or rice milk for dairy
milk.
Avoid caffeine
Increases the consumption of oxygen in the brain and the resistance of blood flow in the cerebrum
(upper 7/8th of the brain). In other words, caffeine increases the demand for oxygen in the brain
while reducing the supply of blood flow within the brain. This can severely damage brain cells which
are already compromised by hypertension and its subsequent risk of stroke.
Substitute meat with legumes and nuts
Unlike meat, legumes do not contain cholesterol and saturated fat, but instead are rich in fiber.
Regular consumption of legumes helps to reduce high cholesterol levels (high blood pressure pushes
cholesterol into the arteries).
Both legumes and nuts are rich in the amino acid, arginine, the precursor to nitric oxide, which, in
moderate amounts, helps to reduce inflammation and improves dilation in the arteries.
Consumption of soybeans also helps to keep arteries elastic.
Limit intake of sugar, fructose, corn syrup, and soft drinks
Eat fresh or frozen green vegetables every day
Contain magnesium which prevents the blood vessels from experiencing sustained contraction,
called vasospasm. Some studies show that eating three stalks of celery a day can reduce elevated
blood pressure levels.
Broccoli and spinach contain the phytochemical alpha-lipoic acid, which also helps to reduce high
blood pressure.
Eat five servings of fresh or frozen fruits and vegetables every day
Fruits and vegetables are rich in potassium, a mineral that protects the arteries and kidneys and
reduces the risk for stroke.
Studies show that a vegetarian diet can reduce high blood pressure.
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APPENDIX E
CHEERS—TO A BETTER ALTERNATIVE
“Wine is a mocker, strong drink is raging: and whosoever is deceived thereby is not wise.”
Proverbs 20:1
For the last decade it has been one of the hottest topics broadcasted to the public by the media:
“Red wine and beer are good for your heart.” Several studies suggest that light to moderate
consumption of red wine and other alcoholic drinks can improve cardiovascular health. But they also
show that heavy drinking can be detrimental. A study quoted in a recent Harvard Health Newsletter
showed that women who drank one alcoholic beverage per day and men who drank two alcoholic
beverages per day had significantly lower cardiovascular mortality rates than non-drinkers. How can
this be explained? Are there better ways to improve the health of the heart, liver, and brain without
alcohol?
Research Data
It is necessary for blood to clot when a blood vessel is accidentally severed. Without this physiologic
reaction, a minor cut could result in fatality. However, if platelets inappropriately stick together or to
a blood vessel, unnecessary clotting can be initiated resulting in reduced blood flow to the area.
Eighty percent of heart attacks are associated with undesirable platelet clumping and clotting. This
type of clot formation, if occurring within the arteries delivering blood to the brain, can reduce its
supply and result in brain tissue death (ischemic stroke). About 80% of strokes are caused by
undesirable clot formation and atherosclerosis in the arteries delivering blood to the brain.
One large study found that men who drank alcohol 3-7 times per week had significantly fewer heart
attacks than men who drank alcohol less than once per week. However, a study from Boston
University, School of Medicine, showed that overall, drinking alcohol did not reduce the risk for
ischemic strokes. In fact, men who drank more than 12 grams of alcohol per day (size of a typical
drink) had a 2.4 times higher risk of ischemic stroke than men who did not. Alcohol consumption
reduced the risk for ischemic stroke only in individuals ages 60-69. (1) A study from Harvard
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University found that although red wine offers some protection from ischemic strokes, other
alcoholic beverages do not. They also found that partaking of two or more drinks per day may
increase the risk for ischemic stroke. (2)
Moderate, young drinkers have 6-8 times the risk of developing a stroke from bleeding within the
brain (hemorrhagic stroke), especially with heavy drinking and binge drinking. If coronary artery
disease is present, binge drinking reduces the blood flow to the heart. In addition, withdrawal from
alcohol increases the risk of undesirable clot formation because platelet activity is elevated and
there are marked fluctuations in blood pressure, electrical disturbances of heart rate and rhythm,
and sustained vasoconstriction in the blood vessels of the brain. Scientists at the University of
Western Australia observed, “Hence, further exploration of any protective association of alcohol
against coronary artery disease needs to carefully consider the implications of pattern drinking for
the relationship. The modulating influences of co-timing of drinking with meals, cigarette smoking,
or illicit drug use also needs to be evaluated. Without such vital information, public health advice on
alcohol and CAD will be limited in its scope and potentially flawed in its impact.” (3)
Light to moderate drinking of alcohol does seem to reduce the risk of heart attacks. But the bottom
line is often missed: The benefits of red wine and beer and the cardiovascular effects are
contradictory, need to be placed in context, and any confounding factors evaluated. Note the
following: “Controversy remains regarding the effect of mild to moderate alcohol consumption.
While some studies reported a protective effect, others found a dose-dependent linear relationship
between the amount of alcohol consumed and the risk of hemorrhagic stroke. That is, the more
alcohol consumed, the greater the risk of hemorrhagic stroke. Heavy drinking should certainly be
considered as one of the risk factors for hemorrhagic stroke. In contrast to the protective effect of
mild to moderate alcohol use against ischemic strokes, moderate drinking might result in an
increased risk of hemorrhagic strokes.” (4)
Effects on the Brain
A few studies show that flavonoids in red wine can decrease inflammation in the arteries and thus
reduce the risk of undesirable clot formation and atherosclerosis. However, loss of brain cells with
concurrent decline in mental and physical performance still results. Other studies show that alcohol
consumption promotes inflammation within the brain’s supporting cells (glial cells) and promotes
deterioration of the brain. One alcoholic beverage per week impairs abstract reasoning. Driving
skills, especially judgment, are impaired before signs of drunkenness are apparent. Studies indicate
that “moderate social alcohol consumption has cumulative effects on brain function that persist for
hours after chemical and behavioral indicators of intoxication have diminished.” (5)
Kinsley, from the Medical University of South Carolina, and his colleague showed that with each
drink of alcohol, the brain is progressively damaged. As drinking continues, damage accumulates.
Alcohol reduces the oxygen supply to the nerve cells as the red blood cells stick together, reducing
their oxygen carrying capacity and slowing circulation in the small blood vessels. Chronic brain injury
caused by alcohol is second only to Alzheimer’s disease as a known cause of mental deterioration in
adults. John Olney, a brain scientist from Washington University in St. Louis, observed, “Over the
millennia, alcohol has damaged more fetal brains than any other agent in the human environment.”
Olney found in his study using infant rodents that just one hour of exposure to blood alcohol levels
of 0.06-0.08 (just below the legal limits for driving in most states) markedly accelerated a natural
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process which caused developing neurons to “commit suicide” when they fail to connect on
schedule with neighboring brain cells. Alcohol slowed the rate at which connections were formed,
leading the cells to believe they had failed to make contact. (6, 7)
A few recent studies showed that red wine could possibly slow cognitive decline and help protect
brain cells. However, more accurately, resveratrol in red wine is the reason for these benefits. For
example, production of free radicals from oxygen occurs in the brain. Resveratrol and grape
polyphenols protect the brain from this oxidation. Alcohol inhibits brain-derived nerve growth factor
(BDNF) in the cerebellum, the lower part of the brain which controls balance and coordination.
BDNF promotes development of interconnections (synapses) between nerve cells, protects the brain
cells, and encourages the development of new brain cells in certain parts of the brain. Heavy use of
alcohol shrinks the hippocampus, an important area in the temporal lobe for memory and learning.
Animal studies indicate that the effects of alcohol in the hippocampus are worse in adolescents than
in adults. Alcohol forms acetaldehyde, a toxin for DNA and encourages the production of free
radicals thereby encouraging oxidation and accelerating aging of the brain.
Many of the studies regarding the effects of alcohol consumption on cognitive performance do not
adequately take into consideration other factors such as social position and educational advantages.
When these are considered, the improvement of cognitive performance disappears or is significantly
less convincing. Obesity, insulin resistance, diabetes, atherosclerosis, and hypertension all contribute
to cognitive decline. Antioxidants found in berries and dark, green leafy vegetables, wise calorie
restriction, and other healthy lifestyle habits slow aging in the brain.
Superior Alternatives
Is it possible to receive the benefits of red wine yet avoid its damaging effects? Definitely! Each
benefit to the cardiovascular system provided by red wine can be replaced by a correspondingly
beneficial (and oftentimes much superior) lifestyle habit and/or dietary change.
#1: Inhibition of platelet clumping and undesirable clot formation
Although this is a desirable quality of red wine, red grapes possess the same ability, but without the
negative side effects. Scientific studies show that moderate physical activity improves blood flow in
the body and reduces a pro-clotting protein called fibrinogen (which is also decreased by beer).
Moderate exercise also increases fibrinolysin, a chemical which breaks apart clots and prevents their
growth, and prostacyclin, a compound which inhibits platelet clumping. Under competitive,
strenuous exercise, however, the adrenal glands release extra epinephrine, a hormone which
increases the stickiness of platelets and their ability to clump.
In diabetics who possess an increased risk of clotting, stroke, and heart disease, a vegan diet
accompanied by moderate exercise improves blood flow. Some studies show that a vegetarian diet
reduces fibrinogen. Because sluggish circulation is a major cause of clot formation, a vegan diet
which contains no cholesterol and is low in saturated fats (both of which aggravate atherosclerosis)
can be beneficial. In addition, unrefined vegetarian foods are high in fiber, phytochemicals, and
arginine, an amino acid which helps the cardiovascular system. One study showed that while the
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general population had a 57% incidence of coronary artery disease, vegans had only a 14%
incidence. (8)
Citrus fruits inhibit platelet clumping. Purple, blue, and red fruits contain anthocyanins, which not
only inhibit platelet clumping but reduce the body’s ability to make cholesterol and protect it from
oxidation (oxidized cholesterol encourages inflammation and clogging of the arteries). Heat destroys
anthocyanins, so it is preferable to eat these fruits fresh. Also, the aging of red wine significantly
reduces anthocyanins. Resveratrol in red wine, which inhibits platelet clumping and inflammation, is
also present in red grape juice, red grapes, cranberry juice, peanuts, blueberries, and bilberries. Keep
in mine that resveratrol, like anthocyanins, is heat sensitive. Another valuable fruit for cardiovascular
health are kiwis. Those who consumed 2-3 kiwis per day for a month reduced platelet clumping by
18%. And unlike alcohol which raises triglycerides (blood fats), kiwi-fruit actually reduced them by
15%. (9)
Recent studies show that a diet high in vegetables, fruits, and whole grains reduces the risk for
ischemic strokes (those caused by reduced blood supply to or within the brain), but a diet high in red
and processed meats, refined grains, and desserts increases the risk. Flaxseed, walnuts, spinach, and
soybeans are excellent sources of an omega-3 fat, called linolenic fatty acid, which inhibits platelet
clumping.
Meat can promote undesirable clotting because of its high levels of saturated fat and pro-coagulants
and its reduction of prostacyclin, an important hormone-like chemical that reduces platelet
clumping.
Scientific studies substantiate the following measures for prevention of undesirable clotting:
Replace negative thoughts with positive ones. Both acute stress and major depression promote
platelet clumping and increase the risk of clot formation.
Keep well hydrated and breathe deeply. These two often-neglected remedies reduce the risk of
undesirable clot formation by improving blood flow.
Herbs are superior to red wine. Garlic and onions, like red wine, inhibit platelet clumping. However,
unlike alcohol, they also improve efficiency of the immune system. Turmeric inhibits platelet
clumping. Yet, while alcohol generates damage from free radicals in the liver, both garlic and
turmeric improve the ability of the liver to detoxify cancer-producing agents. Alcohol increases the
risk of gastritis and stomach cancer, but garlic and turmeric possess chemical properties which
inhibit the development of gastric cancer. Ginkgo biloba has also been shown to reduce the risk of
platelet clumping. Not only does it seem to improve memory and cognitive functioning even in
healthy young men, but it also inhibits inflammation within the arteries. Many studies, but not all,
show that ginkgo biloba, unlike alcohol, improves mental performance.
Avoid unhealthful lifestyle practices that encourage obesity. Those who engage in moderate exercise
should stay hydrated and adopt the use of some of the herbs mentioned.
#2: Increased HDL
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High-density lipoprotein (HDL—the good cholesterol) carries cholesterol to the liver where the
cholesterol is converted into bile. HDL is considered protective against coronary artery disease and
stroke. Many scientific studies show that regular aerobic exercise and weight lose (if obesity is
present) elevate HDL. A 10% weight loss over 6 months in post-menopausal women increased HDL
levels by 9% and improved the efficiency of glucose utilization. (10)
Replacing white bread and other refined carbohydrates with whole grains improves blood sugar
control in young adults. Good blood sugar control is an important predictor of HDL in youth. Even a
high-normal level of blood sugar, especially when accompanied by obesity or high blood pressure,
increases the risk of cardiovascular damage. Daily consumption of walnuts by diabetics lowers LDL
(the bad cholesterol) and raises HDL. Olives raise HDL and reduce undesirable clotting. Evening
primrose oil, chromium, time-released niacin, folic acid, millet, and alpha-linolenic acid from
flaxseed, spinach, and soybeans also elevate HDL. Individuals with liver damage or those at risk for
retinopathy (those with hypertension or diabetes) should avoid niacin, which in high dosages can
promote liver damage (11, 12) and serious eye problems. (13) Fenugreek is a safer alternative for
diabetics to reduce elevated LDL and triglycerides (blood fats) and increase HDL. (14)
#3: Inhibition of LDL oxidation
Low-density lipoprotein (LDL) carries cholesterol to the arteries. When LDL levels are elevated, there
is an increased risk for cardiovascular events. However, oxidized LDL is the predominant factor which
promotes inflammation in the arteries and pushes atherosclerosis. Oxidized LDL kills the smooth
muscle cells of the arteries promoting atherosclerosis and hardening of the arteries. Oxidized
cholesterol can be found in aged cheese, powdered dairy milk, custards, and puddings.
Resveratrol in red wine can reduce LDL oxidation under certain circumstances. However, scientific
studies indicate that pectin and psyllium fibers, soy, and anthocyanins also reduce LDL levels. Other
studies show that a diet high in fruits and vegetables lowers the risk of coronary artery disease.
Smokers often have elevated levels of oxidized LDL and homocysteine (byproduct of metabolism of
certain amino acids) levels. Elevated levels of homocysteine increase the risk of heart disease,
stroke, and Alzheimer’s disease. In a double-blind, wash-out, crossover study, smokers who were
given fruit and vegetable concentrations experienced a decline in oxidized LDL and homecysteine
levels. (15) Some studies suggest that lycopene in tomatoes and watermelon, genistein in soybeans,
and luteolin in artichokes, slow LDL oxidation. “Junk foods,” on the other hand, increase LDL.
#4: Improved dilation of blood vessels
Wine improves endothelial function. Endothelial cells of the innermost lining of blood vessels
produce substances which cause the blood vessels to open or constrict. When too many constrictors
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and not enough vasodilators are produced, “endothelial dysfunction” results which is a contributing
factor to atherosclerosis and hypertension.
Nitric oxide, which is produced by the endothelium, helps the blood vessels open, improves blood
flow, and inhibits platelet clumping. Both red wine and purple grape juice improve the production of
nitric oxide. However, obesity, high blood pressure, active or passive smoking, and diabetes
decrease nitric oxide (resulting in endothelial dysfunction) and promote LDL oxidation (encouraging
atherosclerosis). Elevated levels of circulating insulin or homocysteine also contribute to endothelial
dysfunction. However, these conditions can be controlled and many times corrected by consistent,
healthy lifestyle habits.
Recent studies show that physical inactivity increases endothelial dysfunction. One recent study
showed that eating a meal rich in fat impaired endothelial function in middle-aged men. Ninety
minutes of walking before a meal, however, improved it by 25% even in middle-aged, obese men.
(16) Obese children can also develop endothelial dysfunction. However, six weeks of exercise
training can reverse this problem. Unlike wine, exercise can become an applied treatment even
before reaching drinking age.
Studies show that when walnuts are eaten instead of the common, unhealthy fats, endothelial
function is improved. Vitamins C and E have been shown to improve compromised endothelial
functioning in those with diabetes, whereas vitamin B12 and folic acid result in improvement in
individuals who have elevated levels of insulin (a common problem with obesity) and high levels of
homocysteine. Artichoke juice and soybeans also improve endothelium function. Saturated fats
impair the ability of the blood vessels to dilate, and obesity and a high-fat diet stiffens the arteries.
The amino acid, arginine, found in nuts and legumes improves nitric oxide production.
#5: Inhibition of white blood cells to stick to blood vessels
When white blood cells stick to blood vessels, they swell and attempt to engulf oxidized cholesterol.
But their abilities are limited, and the continued invasion of cholesterol promotes inflammation in
the arteries. Adhesion molecules, such as alpha-tumor necrosis factor, help the white blood cells
stick to blood vessels, thus contributing to arterial inflammation and atherosclerotic plaques.
Obesity, diabetes, nicotine, a high-cholesterol diet, and stress can increase adhesion molecules to a
dangerous level.
Although gallates in wine decrease adhesion molecules, there are safer ways of reducing adhesion
molecules. One cross-sectional study of 727 women found that higher levels of alpha-linolenic acid
resulted in lower plasma CRP (C-reactive protein) levels and adhesion molecules in post-menopausal
women. In fact, alpha-linolenic acid even lowers adhesion molecules in patients with elevated levels
of cholesterol and blood fats. In obese individuals, weight loss reduces adhesion molecules, and
animal studies show that regular exercise also reduces their activity. Vitamin E inhibits them, and
olives are also heart protective.
#6: Reduction of the effects of platelet activating factor (PAF)
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PAF promotes inflammation in the brain and arteries, causes white blood cells to stick to the
endothelial layer, encourages platelet clumping, and contributes to complications in diabetes.
Although resveratrol in red wine reduces the effects of PAF, omega-3 fats inhibit PAF production in
the brain, consumption of olives reduces its activity, and ginkgo biloba inhibits production of PAF as
well.
#7: Inhibition of inflammation
A key component of atherosclerosis is inflammation. Unfortunately, inflammation is involved in

many chronic degenerative diseases. Red wine, and to a lesser extent gin, decrease several pro-
inflammatory agents in the body, yet increase others. Some studies indicate that resveratrol in red
wine inhibits NF-kappa B (a pro-inflammatory protein) activity. Moderate drinking of red wine,
however, actually increases IL-6, (17) a pro-inflammatory agent which targets the brain and liver
cells, and alpha-tumor necrosis factor, which is involved in the inflammation of the pancreas, liver,
colon, and arteries. Alcohol causes the liver to emphasize inflammatory responses of even normal
metabolism. Alcohol consumption may cause excessive cytokine production in the liver, leading to
inflammatory liver disease.
Scientific studies reveal that there are superior ways of reducing unwanted inflammation. (18)
Reach and maintain ideal weight
Avoid or limit animal foods
Substantially limit sugar and other refined carbohydrates
Consume red grapes, citrus foods, green vegetables, and anti-oxidant rich foods such as berries. The
phytochemical nobiletin is found in oranges and inhibits several of the pro-inflammatory agents that
red wine does not.
Use less omega-6 oils (corn, soy, safflower, sesame) and more omega-3 fats. Avoid trans-fats.
Use a variety of anti-inflammatory herbs, such as garlic, turmeric, ginger, milk thistle, and ginkgo
biloba
Keep blood sugar and blood pressure within normal range
Cultivate cheerfulness and peace of mind
#8: Relaxation
Neurophysiologist Dr. Bernell Baldwin suggests that part of the beneficial effects of alcohol is due to
its tranquillizing effects. Even small amounts of alcohol lower inhibition so that people may not feel
anxious when they otherwise would. This drug effect of alcohol helps explain much of the chemical
benefits of wine.
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Alcohol is actually a depressant that interferes with the complex functioning of the front brain.
Engaging in moderate exercise, hobbies, relaxing in a warm tub bath, and systematic relaxation
exercises can help a person unwind without compromising front brain judgment.
Major depression increases unnecessary blood clotting making the heart muscle more sensitive to
electrical disturbances and decreasing the production of nitric oxide (a molecule that protects from
atherosclerosis). Frequently, individuals with major depression have low folate levels. This is one
reason why major depression increases homocysteine levels, which in turn pushes inflammation in
the arteries. Chronic anxiety increases the incidence of atherosclerotic plaque formation and
reduces the elasticity of the carotid arteries. Hostility, inability to trust, and impatience increase the
risk of developing high blood pressure. Viewing a drama on television substantially reduces the
blood flow through vessels in our body, while humor and laughter improve it.
#9: Dynamics of Alcohol
Peace of mind is a vital component. It is the persistent perusal of noble purposes, coupled with
deep-seated trust in a personal God who has a special place in His heart for each one of us that no
other person can fulfill. It is the ability to live in the real world of His providences, plans, and
promises though our resources on this earth are steadily dwindling. To seize His perspectives and to
live life by His priorities is peace indeed. This peace helps us to relax and strengthens our
cardiovascular system and is much superior to potentially intoxicating drinks.
“The beneficial effect of moderate alcohol consumption in lowering the risk of cardiovascular
disease has been shown in several epidemiologic studies. Such studies have also shown, however,
that the protective effect of alcoholic beverages like wine and beer is not only due to the ethanol
content but also to the presence of nonalcoholic constituents.” (19) For example, when
homosysteine levels are elevated, the risk for stroke and heart disease increase. Chronic heavy
drinking increases this risk factor. It is known that vitamin B6, B12, and folate decrease it. Beer,
because it contains vitamin B6, reduces homoscysteine levels. Light to moderate drinking seems to
offer some benefits to our cardiovascular system, but many of these benefits are related to
phytochemicals apart from the alcoholic content.
The so-called benefits of alcoholic drinks are not solely derived from the alcoholic content. Red wine
contains resveratrol, which is a natural COX-2 anti-inflammatory agent. Unlike the COX-2 drugs,
resveratrol does not promote undesirable clotting. However, turmeric, ginger, garlic, milk thistle,
and vitamins C and E are all natural COX-2 inhibitors. Resveratrol is also found in purple grape juice,
blueberries, and cranberry juice. One ounce of peanuts contains approximately 73 milligrams of
resveratrol.
Studies show that beer can protect against lifestyle-related diseases such as cardiovascular
problems, cancer, and osteoporosis. Beer contains isohumulones, the bitter substances derived from
hops, that may benefit and improve obesity, Type-II diabetes, and protect from atherosclerosis and
abnormal lipid metabolism. Beer is not the only option, however, since hops can be obtained in
standardized capsule form.
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It is helpful to keep in mind that the association between moderate drinking and lower incidence of
coronary artery disease could be attributable to overall health habits, social-economic status, mental
health, and other lifestyle factors.
Wisdom would suggest we weigh the advantages and disadvantages in consuming alcohol.
One out of ten people who try one drink of alcohol will become an alcoholic or “a problem drinker.”
One out of three Americans says that alcohol abuse has brought trouble into their family.
Alcohol increases triglycerides (blood fats) which increases risk for stroke or coronary artery disease.
About 65% of Americans will be involved in an alcohol-related crash sometime in their lives.
More than half of violent crimes have been associated with alcohol.
Moderate consumption of alcohol over a period of time has toxic effects on the heart muscle cells,
damages the power plants (mitochondria) in the heart muscle, and contributes to accumulation of
fibronectin, a substance involved in tissue repair, clotting, and the sticking of white blood cells to the
blood vessel walls. Over a period of time, alcohol can compromise the contraction of heart muscle,
leading to an electrical disturbance of the heart.
Just two drinks a day reduces the ability of plasma-B lymphocytes to make antibodies by 66%.
Alcohol compromises the immune system. (20)
Alcohol is toxic to the entire gastrointestinal tract.
Does red wine or a can of beer offer some benefits? Yes. But for every benefit, there is a more
serious and detrimental effect. Would you invest your capital in a company stock if for every
financial advantage, there were even more serious liabilities? Especially if you could diversify your
capital in a variety of stocks and bonds which yielded considerable interest without much risk and
without liabilities? A healthful diet, moderate exercise, and appropriate herbs seem a much safer
investment.
*This article appeared as “Red Wine Revisited” in the copyrighted issue of The Journal of Health &
Healing, Volume 26, Number 3, published by Wildwood Lifestyle Center & Hospital
In-Text References
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1. Djousse L, Ellison RC, Beiser A, et al. Alcohol consumption and risk of ischemic stroke: the
Framingham Study. Stroke, 2002;33:907-912.
2. Mukamal KJ, et al., Alcohol and risk for ischemic stroke in men: the role of drinking patterns and
usual beverage. Ann Intern Med., 2005 Jan 4;142(1):11-9.
3. Puddey IB, Rakic V, Dimmitt SB, Beilin LJ. Influence of pattern of drinking on cardiovascular
disease and cardiovascular risk factors--a review. Addiction. 1999 May;94(5):649-63.
4. Daniel S, Bereczki D. Alcohol as a risk factor for hemorrhagic stroke, Ideggyogy Sz. 2004 Jul
20;57(7-8):247-56.
5. Ilan AB, et. al, Prolonged neurophysiological effects of cumulative wine drinking, Alcohol, 2001
Nov;25(3):137-52.
6. Lovett, Richard, Psychology Today, Two Drinks Too Many, Publication Date: May/Jun
2004(Document ID: 3432).
7. Washington University Program in Neuroscience, Small amounts of alcohol or anesthetics may

damage the developing brain. Seattle, Feb. 14, 2004.
8. Nedley, Neil, Proof Positive, Nedley Publishers, Ardmore, OK, 1998, p.84.
9. Duttaroy AK, Jorgensen A.,Effects of kiwi fruit consumption on platelet aggregation and plasma
lipids in healthy human volunteers, Platelets. 2004 Aug;15(5):287-92.
10. Hall, Elizabeth, Healthy Arteries, Journal of Health and Healing, vol.25:2, p.16-20.
11. Rizakallah GS, et al. Should liver enzymes be checked in a patient taking niacin? J Fam Pract. 2005
Mar;54(3):265-8.
12. Djousse L, , et al. Alcohol consumption and risk of ischemic stroke: the Framingham Study.
Stroke. 2002;33:907-912, The rational use of potentially hepatotoxic medications in patients with
underlying liver disease, Expert Opin Drug Saf. 2002 Jul;1(2):159-72.
13. Fraunfelder FW,et al. Adverse ocular effects associated with niacin therapy, Br J Ophthalmol.
1995 Jan;79(1):54-6.
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14. Gupta, A, et al, Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and
insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled study, J Assoc
Physicians India. 2001 Nov;49:1057-61.
15. Samman S, A mixed fruit and vegetable concentrate increases plasma antioxidant vitamins and
folate and lowers plasma homocysteine in men, J Nutr. 2003 Jul;133(7):2188-93.
16. Gill JM, et al. Effects of prior moderate exercise on postprandial metabolism and vascular
function in lean and centrally obese men, J Am Coll Cardiol. 2004 Dec 21;44(12):2375-82.
17. Williams MJ, et al, Acute effect of drinking red and white wines on circulating levels of
inflammation-sensitive molecules in men with coronary artery disease, Metabolism. 2004
Mar;53(3):318-23.
18. Hall, Elizabeth, Quenching the Fires of Inflammation, Journal of Health and Healing, vol 26:1
p.24-29.
19. Bassus S, Mahnel R, Scholz T, Wegert W, Westrup D, Kirchmaier CM. Effect of dealcoholized beer
(Bitburger Drive) consumption on hemostasis in humans, Alcohol Clin Exp Res. 2004 May;28(5):786-
91.
20. Nedley, ibid., p.431.
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APPENDIX F
DESTROYING THE VIRUSES IN OUR LIVES
“Let us lay aside every weight, and the sin which doth so easily beset us,
and let us run with patience the race that is set before us.”
Hebrews 12:1
Natural killer (NK) cells and killer T-lymphocytes are special immune cells that destroy viruses and
combat cancer. They release chemical bullets that perforate the protein coating of viruses and the
membranes of cancer cells. Natural killer cells also damage the DNA of cancer cells and interfere
with the replication of viruses.
Alcohol and insufficient sleep decrease natural killer cell response. Moderate aerobic exercise, a
well-balanced vegetarian diet, and garlic improve their efficiency.
Early in the last century, Ellen White observed: “The relation that exists between the mind and the
body is very intimate. When one is affected, the other sympathizes. . . .Grief, anxiety, discontent,
remorse, guilt, distrust, all tend to break down the life forces and to invite decay and death” (MH
241).
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Recent scientific studies demonstrate that mental attitudes significantly influence the efficiency of
the natural killer cells. Major depression, for example, reduces their effectiveness. A persistent
negative outlook erodes both the ability of the natural killer cells and killer T-lymphocytes to destroy
viruses and cancer cells. The emotions and reactive thinking common in depression—helplessness,
loneliness, hopelessness, lack of social support, and unhealthy suppression of these feelings—
overtax the immune system.
Stress reduces the ability of natural killer activity to make interferon, which substantially decreases
viral replication. Problem solving techniques and coping skills improve natural killer activity in
stressed individuals.
Stress can improve natural killer activity if the individual possesses high emotional stability and low
anxiety. However, the same stress can result in a significant decline in natural killer cells if the
individual possesses high anxiety and low emotional stability.
Optimism improves natural killer cells’ killing ability. Many years ago Ellen White wrote, “Courage,
hope, faith, sympathy, love, promote health and prolong life. A contented mind, a cheerful spirit,is
health to the body and strength to the soul” (Ministry of Healing, p. 241). Could this also be true for
the immune system? A modern medical journal stated, “Self-confidence, openness, social support,
effective coping skills, self-discipline, trust and faith, and a will to survive” improve natural killer
cells’ efficiency (Zentrabl Hyg Unweltmed, 191(2-3):241064, 1991).
Perhaps the same principles that improve mental health and enable the immune system to
overcome viruses and cancer can also help the church to overcome viruses of sin and the carnal
heart. The negative attitudes of criticism and pessimism we entertain in the church can spread sin
viruses as nosocomial infections in the church.
If we would engage in more genuine, systematic encouragement and promote more openness, faith,
trust, coping skills, and social support among us, the sin viruses we find in ourselves and in our
churches would become more susceptible to the wonderfully destructive power of God’s grace.
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APPENDIX G
SECRETS OF A SOUND MIND
“For God hath not given us the spirit of fear;
but of power, and of love, and of a sound mind.”
2 Timothy 1:7
Cognitive impairment, which is the reduction of the brain’s capacity for memory, learning,
making good choices, critical thinking, responding, and other mental functions, affects
25% of the older African-American population and 22% of the general population.
According to psychologist Dr. Peter Dodzik, approximately 40-50% of Americans will
experience cognitive decline unrelated to aging after age seventy-five.
Cognitive impairment can result suddenly from a stroke or other type of head injury or
gradually from lifestyle practices. Common diseases, such as obesity, diabetes, high blood
pressure, major or long-lasting depression, and cardiovascular diseases which often result
from injurious lifestyle practices, all contribute to cognitive impairment. Lifestyle habits,
such as smoking, alcohol, overeating, consumption of too much fat and sugar, street drugs,
and some prescription medications, also promote cognitive decline. Allergies and multiple
sclerosis can trigger it as well. About 28% of those with age-associated cognitive decline
will develop full-blown dementia.
Obesity increases the risk of high blood pressure and atherosclerosis. High blood pressure damages
the myelin (insulation) of the nerves in the brain and contributes to memory loss. Studies show that
overeating in middle-life compromises memory in later years. Obesity increases pro-inflammatory
agents in the brain that damage nerve cells. However, red grapes, turmeric, garlic, and vitamins E
and C can help reduce some of these pro-inflammatory agents.
With a typical Western diet (high fat and high sugar), the cell membranes in the brain
are less flexible, thus compromising the flow of nutrients to the brain cells. With a
plant-based diet, however, the membranes of the brain cells are flexible and fluid
insuring better nutrient flow to the brain cells. A vegetarian diet also increases electrical
activity in the front brain. Vegetarians have almost 50% less risk of developing
Alzheimer’s disease than non-vegetarians.
Whole grains, fruits, (excluding fruit juices), and vegetables provide a steady supply of glucose fuel
for the brain. In fact, glucose is the only fuel utilized for healthy brain cells. The fiber from these
foods prevents the rapid rise and fall of blood sugar that triggers cognitive impairment. A plant diet
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also boosts the serotonin level and simultaneously reduces elevated cortisol levels (a stress hormone
that inhibits protein synthesis in the brain). With strict vegetarianism, it is essential to take a modest
vitamin B12 supplement. Even a blood level of B12 considered to be in the low normal range is
associated with early cognitive decline.
The brain makes a rejuvenating chemical called brain-derived nerve growth factor. This valuable
substance helps to protect brain cells, promotes the development of new synapses (microscopic
communication spaces between nerve cells involved in memory and learning), and in one area of the
brain, promotes the development of new brain cells. Chronic stress, a high fat, high sugar diet, and
mental depression reduce brain-derived nerve growth factor. A variety of mental and physical
exercise, wise caloric restriction, and sufficient sleep increase it.
APPENDIX H
EATING FOR INTELLECT
“Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.”
1 Corinthians 10:31
At least 20% of Americans over the age of 65 have some form of serious erosion of their mental
faculties. Lifestyle habits and chronic diseases contribute largely to this cognitive impairment.
Alcohol, obesity, caffeine, heart disease, high blood pressure, stroke, and diabetes accelerate mental
decline.
Benefits of a Plant-Based Diet
Although a plant-based diet (including dairy and poultry products, as well as processed foods) is
beneficial to the health of the brain, fast-burning carbohydrates such as sweets, soft drinks, pastries,
refined products, and fruit juices should be limited and/or avoided. High consumption of fruit juices
can increase triglycerides (blood fats) that increase the risk of atherosclerosis and stroke. A daily
serving of dried fruits, however, is encouraged because of their high antioxidant content (this may
need to be restricted in some cases of diabetes).
A typical Western diet (high fat, high sugar) causes cell membranes in the brain to be less flexible,
thus compromising the flow of nutrients to the brain cells. With a plant-based diet, however, the
membranes of the brain cells become more flexible and fluid, insuring better nutrient flow. Meat
decreases electrical activity in the front brain and increases electrical activity in the limbic system.
Studies show that vegetarians have between 30-50% less risk of developing hypertension and
approximately 50% less risk of developing Alzheimer’s disease than non-vegetarians. Hypertension
weakens the memory and gradually damages the myelin (nerve insulation) in the brain.
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A diet emphasizing slow-burning, plant-based carbohydrates is optimal because it provides a steady
supply of glucose, the only fuel the brain utilizes. This type of diet can also reduce elevated levels of
cortisol which interferes with protein synthesis in the brain. Slow-burning carbohydrates are rich in
dietary fiber and antioxidants which protect the arteries of the brain from atherosclerosis, a major
cause of dementia. Plant foods also provide a better source of protein for the brain than animal
protein, which accelerates atherosclerosis and damages the kidneys (common in the popular Atkins
diet). When the kidneys are compromised, mental performance deteriorates because of the
accumulation of impurities in the blood. A high protein diet can also decrease the production of
serotonin, a brain chemical important for positive outlook and self-control.
Unlike meat, nuts and legumes provide sufficient amounts of arginine, an amino acid which helps
keep the arteries of the brain open. Consumption of whole soybeans increases brain-derived nerve
growth factor which protects brain cells and encourages the formation of synapses (microscopic
points of communication between nerve cells). Synapses are involved in memory, learning,
cultivation of talents, and habit formation. Frequent tofu consumption, however, reduces brain-
derived nerve growth factor.
Monunsaturated fats, found in almonds and olives, prevent clumping of blood cells in the brain. This
results in longer attention spans and improved cognitive performance. Omega-3 fats improve the
ability of brain cells to receive messages. Studies on old rodents show that brain cell membranes
which were originally stiffened by a high saturated fat diet, improved their flexibility and efficiency
when the rodents were switched to a diet of healthy, unsaturated fats. Although fish is a good
source of omega-3 fats, fish fatty tissues often accumulate environmental toxins (mercury and
pesticides), which damage the brain. Toasted flaxseed, walnuts, soybeans, and spinach are
preferable as an omega-3 source.
Colorful fruits and vegetables provide antioxidants and phytochemicals which can protect the brain
from cognitive decline. Animal studies show that strawberries, blueberries, and spinach significantly
slow age-related decline of the cerebellum, an area in the lower back of the brain which regulates
balance and coordination. Flavonoids in purple, red, and blue fruits improve memory and problem
solving. A study showed that apples reduced pro-inflammatory chemicals (which promote dementia)
in the brain. The 500+ carotenoids, found in yellow and orange foods, help to reduce the risk of
damage to blood vessels in the brain and are associated with improved efficiency of brain memory
centers and abstract reasoning. Other animal studies showed that regular consumption of garlic
improved the accuracy of old rats in their performance of tasks.
Vitamin B12
If on a complete vegetarian diet which excludes eggs and dairy products, a modest vitamin B12
supplement or cereals and/or soymilk fortified with B12 is necessary. Deficiency of vitamin B12 can
lead to permanent nerve damage, and even a low-normal level of B12 contributes to cognitive
impairment. Vitamin B12 deficiency can also increase homocysteine, a byproduct of certain amino
acids. An elevated homocysteine level encourages inflammation within the brain and increases the
risk for heart disease and stroke.
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In her book, Counsels on Diet and Foods, health educator Ellen White wrote in a chapter entitled
“Avoiding Extremes” that milk and eggs should not be eliminated from the diet unless all the
nutrients (elements) that the blood needs are supplied. Since vitamin B12 is necessary for healthy red
and white blood cell production, it is clear that dairy and/or eggs should not be discarded unless it
can be obtained from another source. Prion diseases (i.e. Mad Cow Disease), however, also
devastate the brain. Those who live in areas where vitamin B12 supplements or B12-fortified cereals
are available should avoid dairy or animal products. Because vitamin B12, unlike other B vitamins, is
not found in plant foods, it is more of a concern to vegans than vegetarians. The average individual
needs about 3 micrograms of B12 per day. It should be kept in mind, however, that all the B vitamins
are necessary for optimal brain performance.
Spiritual Lessons
Because God only communicates to His children through the human brain, the brain and its health
are important factors for spiritual wellbeing. In order for us to optimally commune and fellowship
with God, He provides a wide variety of dietary defenses as protection from mental decline. Each
mental faculty He has given reveals His love and is necessary for us to truly understand and
experience a relationship with Him.
Both types of carbohydrates (fast- and slow-burning) increase blood sugar and serotonin levels. This
produces a pleasurable sensation. Fast-burning carbohydrates (i.e. sweets) quickly raise blood
glucose levels. However, because they do not contain fiber, the blood sugar plunges suddenly, along
with mental performance. Slow-burning carbohydrates, on the other hand, gradually raise and then
maintain blood sugar levels. Perhaps some individuals have an emotional roller-coaster experience
or engage in a pseudo-Pentecostal emotionalism which ignores the more serious aspects of true
religion. Perhaps some individuals select those passages of Scriptures that “taste good,” yet ignore
other passages which, although sometimes “hard to swallow,” could fuel the soul and launch it into
eternity. Or perhaps, caught up in an extremely busy life, we become starved of God’s Word,
assuming it is sufficient to gulp down a verse or two like a power bar or vitamin pill, and off we go—
mentally dull and spiritually impaired.
The great banquet in heaven is truly an anticipated experience. Our heavenly Host will Himself
provide the food, the invitations, and even the transportation to this great feast. However, we can
begin to prepare ourselves for that event by partaking of His recommended diet here on earth. We
do not want, by unwise eating habits and failure to exercise, to develop cognitive impairment which
damages our spiritually health.
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APPENDIX I
USING AND IMPROVING OUR BRAINS
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“And whatsoever ye do, do it heartily, as to the Lord, and not unto men.”
Col. 3:23
For the purpose of this article, synapses are microscopic points of communication between cells that
are heavily involved in memory, learning, habit formation, and talent and character development.
We can, by our lifestyle choices, influence them positively or negatively. Recurrent use of a group of
synapses and neurons that are found in a particular circuit of learning (i.e. learning a musical
instrument) increases their size, number, and efficiency. Repeated use of a brain circuit results in
easier and faster learning, and therefore, practice may indeed make perfect. Non-use, however,
causes atrophy of the synapses which can be manifested in slower response times and less rapid
processing of information in the inactive areas of the brain. These two features are known as
synaptic plasticity.
Brain-derived nerve growth factor (BDNF) acts as “fertilizer” to synapses, protects brain cells, and in
certain areas of the brain, can regenerate brain cells. BDNF predicts the ease of learning (when in
short supply, learning is more difficult).
Lifestyle Factors
Overeating and a diet high in saturated fat and sugar decrease BDNF. Animal studies show that
vitamin D deficiency in newborns results in lower BDNF and reduced thickness of the brain cortex.
Because breast milk often does not supply an adequate amount of vitamin D, nursing mothers must
be sure their infants receive adequate sunlight.
High intake of total fat calories will also decrease BDNF. Animal experiments, however, suggest that
voluntary physical exercise somewhat counteracts the effects of a high fat diet on BDNF.
Scientific evidence now suggests that brain-derived nerve growth factor and its precursor are
decreased in the early stages of Alzheimer’s disease and that increasing BDNF can be beneficial in
the treatment of depression. BDNF is also reduced in chronic or acute stress, especially in the
hippocampus (area in the temporal lobes involved with memory, learning, and mood regulation) and
is significantly decreased in individuals with eating disorders, such as anorexia nervosa and bulimia.
Dysfunctions in BDNF can contribute to the development of schizophrenia. Individuals with diabetes
have a significant decline of BDNF in the brain (which may explain why diabetics are more at risk for
dementia).
Wise calorie restriction (if obese), omega-3 fats, a variety of whole physical and mental activities,
and quality sleep improve the production of BDNF and subsequently, improve our brain power.
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Spiritual Lessons
Just as synapses allow or inhibit the transmission of electrical impulses from one nerve cell to
another, Christians also possess the capacity to either allow the love of God to flow through them or
to inhibit the flow of His grace to others.
Perhaps synapses can be related to the parable of the talents. The man who used his five talents and
the man who used his two talents increased their talents. The man who buried his talent lost it by
atrophy of disuse. God says, “Use what you have or you will lose it!”
The man with one talent stated that he buried his talent because, “I was afraid, and went and hid
your talent in the earth; lo, you have what is yours” (Matt. 25:25). His fear led to a passivity that
dared not venture on the goodness of God. But why was he afraid? In the preceding verse, he says,
“I know you are a hard man, reaping where you have not sown.” A wrong concept of God leads to
fear that develops into passivity. This passivity reduces our capacity to be a blessing to the world
with God’s goodness and shrinks our character into selfishness. According to the parable,
misunderstanding of God and its resultant passivity reacts upon our character, and we can and may
experience eternal loss.
Proverbs 6:9-11 also describes the atrophy of talent. “How long will you sleep, O sluggard: when will
you arise out of your sleep? A little sleep, a little slumber, a little folding of the hands to sleep; so
shall your poverty come as one that cries, and your want as an armed robber.” This holds true for
the spiritual realm as well. Passivity devastates the soul as well as the pocketbook.
Do you have a hidden talent that you are reluctant to use for fear of failure? Has someone asked
you to do a task that you were reluctant to accept because you were afraid you weren’t
experienced enough? Continual studying and learning is beneficial. However, it is only in the water
where one learns to swim.
Abilities and talents can be developed by persistent practice. When I first came to Wildwood, I felt
I had not been given many natural talents and didn’t seem to have the capacity to excel in any
area. However, others believed that as I learned to work, study, investigate, and take initiative,
God would help me to enlarge the underdeveloped talents I did have. He did, and He will do the
same for each one of us if we refuse to bury our talents. Let us seek to encourage others that no
talent is too small for the Lord’s service but can be used as a great blessing to those around us.
“Expect that the Lord will work in and by and through you” (Ministry of Healing, p. 499).
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APPENDIX J
COUNSELS FROM THE CARPENTER OF NAZARETH
“Let him that stole steal no more; but rather let him labor, working with his hands the thing which
is good, that he may have to give to him that has need.”
Ephesians 4:28
Thirty-five years ago, my life was quite a contrast to what I now perceive as normal and sometimes
take for granted today. My sophomore year of college found me succeeding academically but
collapsing emotionally and psychologically. Life at home was far than ideal. My father had long ago
disappeared from our family, and my mother, who suffered from schizophrenia, only caused the
depression I was struggling with to grow darker and thicker around me. Approaching a mental
breakdown, I found myself at Wildwood. As the days and months passed and I began to improve, I
faced a dilemma: What should I do now? My stay at Wildwood was soon coming to an end, and I felt
that college and home were not healthy, viable options. Thumbing through the Bible one day, I
happened upon Ephesians 4:28, “Let him that stole steal no more; but rather let him labor, working
with his hands the thing which is good, that he may have to give to him that has need.”
I was impressed that this text was a key to one of the many doors I needed to pass through in my
quest for health and happiness. I had not stolen money or belongings, but my depression and lack of
practical experience had robbed humanity of any good I might have had to offer. “Let him labor,
working with his hands the thing which is good . . .” Here is a valuable insight into developing a
healthy body and spirit—useful, manual labor for the benefit of others. Knowing that Wildwood
provided this component which I needed in order to regain my health, I decided to remain.
Recently, Reader’s Digest published an article predicting a shortage of skilled workers lacking 4-year
degrees. In Biblical times, every priest was required to be skilled in a manual trade which he could
rely upon in times of necessity. Paul, the classic example, was a tent-maker. If we are all considered
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“priests” for Christ (1 Peter 2:9), does this principle still apply? A profession is helpful, but a
profession and knowing a practical trade can be even more valuable. Why did Jesus choose to be a
carpenter? Perhaps engaging in a trade which utilizes not only our mental faculties but also our
hands helps to refine and ennoble our character.
Benefits of Manual Labor
Strengthens the front brain
Spirituality, conscience, initiative, the will, the ability to plan and execute decisions, and the motor
centers which regulate gross and discreet movements are all located in the front brain. Motivated,
manual labor strengthens the front brain more than mental work alone. Perhaps this is why Ellen
White wrote that “the will goes with the labor of the hands” (Ministry of Healing, p. 239), and that
gardening will “quicken the mind and refine and elevate the character” (Adventist Home, p. 142). Dr.
Bernell Baldwin, neurophysiologist and worldwide lecturer, stated, “Motivated work integrates the
brain. The motor centers of the brain are in the center of the cerebrum. Unlike video games and
computers, useful, constructive work gives sensory balance to the mind.” Educators are aware of the
detriments of introducing computers to students before they have had sufficient exposure to the
practical arts of life—cooking, sewing, basic carpentry, gardening, and housekeeping. Dr. Baldwin
was a carpenter journeyman before he became a neurophysiologist. Computers are valuable, but
they can never replace motivated, thought-provoking manual labor in the building of intellect and
character.
Improves eye-hand coordination
Good eye-hand coordination is essential in developing good response times. To reach for an object,
the brain must transmit visual inputs of an object to the motor area of the brain which regulates
hand and arm movement. As we age, reaction time generally slows. Studies show that elderly who
engage in regular aerobic exercise have better response times than younger individuals who engage
in minimal physical exercise (if all other factors are constant). Therefore, unless hindered by
degenerative diseases, elderly should be encouraged to participate in daily manual labor.
Improves balance and coordination
This decreases the risk of falling in the elderly.
Helps to prevent depression and anxiety
Long-term or major depression reduces the blood flow and electrical currents of the front brain and
depletes it of important chemicals, such as serotonin. It also activates the amygdala located near the
middle of the brain that stores fear-related emotions. As the amygdala becomes overactive in
depression, fear often overrides trust in God, the will is eroded, and initiative declines. Wholesome
motivation deteriorates into fear-dominated self-protection.
Depression and chronic anxieties are serious and prevalent diseases. In order for them to be
overcome, automatic, negative, self-defeating thoughts and actions must be consciously replaced
with positive ones. This requires activation of the front brain.
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The two motor systems that control fine and gross movements are located toward the back of the
front brain and in the center of the cerebrum. By engaging in simple carpentry, gardening, sewing,
and similar activities, a depressed or anxious individual can feed positive inputs into the front brain,
helping to override negative tendencies. The sense of accomplishment derived from a task well done
improves future positive motivation. The blood flow within the brain becomes balanced, and the
chemistry in the front brain improves. Frequent physical exercise associated with many types of
manual labor enhances the production of serotonin, a neurotransmitter involved in maintaining self-
control and a positive outlook, and norepinephrine, a natural anti-depressant in the brain. Several
factors, however, usually contribute to depression, and each needs to be addressed. Useful,
pleasant, mind-engaging manual labor is a valid therapy in the treatment of depression.
The hippocampus located in the temporal lobe of the brain is a key factor in learning and memory
and is an important mood regulator. Major depression, chronic anxiety, prolonged stress, and
alcohol shrink the hippocampus. Brain-derived nerve growth factor protects brain cells in the
hippocampus, acts as fertilizer to the synapses, and stimulates the development of new synapses
within the hippocampus. A variety of combined physical and mental exercises accompanied by
adequate vitamin D, a diet low in sugar and high-fat foods, and good quality sleep, will increase
brain-derived nerve growth factor. The mind will become brighter and clearer, and learning will
become faster and more efficient. The sooner children and teenagers adopt these lifestyle
principles, the sharper will be their intellects and the more ennobled their characters. Industrial arts
training, home economics, and school gardening programs will not only improve the health of our
front brains, but also provide a blessing to our communities and those with whom we can share the
works of our hands.
Balanced development of the left brain
The cerebrum, the upper 7/8 of the brain, is divided into two hemispheres. The left hemisphere is
concerned with logic, sequential reasoning, mechanics, mathematics, and language. The right
hemisphere emphasizes music, art, emotions, imagination, and social skills. Both are necessary and
are integrated and coordinated by an extensive nerve tract called the corpus collosum. Individuals
with greater activity in the left hemisphere show greater efficiency in resisting disease than those
with greater activity in the right.
Lower activity in the brain is exhibited in the left front brain during depression and even after
recovery. Blood flow within the brain shifts to areas being used, and lower activity in the left brain
results in less blood, along with its oxygen and nutrients. Depressed young boys compared with
those which did not suffer from depression, had less activity in the left side of the brain and greater
activity in the right side, which resulted in significantly reduced grip strength in their right hands.
Similar observations have been made regarding social phobias and post-traumatic-stress syndrome.
However, altruistic, mind-engaging, useful, manual labor increases brain activity and improves blood
flow to the left hemisphere of the brain.
Improved learning by movement and manipulation
Elementary teachers will testify that one of the best ways to help a student learn math is by using
manipulative techniques. Movement seems essential in the development of memory and language
skills. Evidence in neurobiology links the cerebellum, an organ in the lower back of brain which
coordinates movements, to the coordination of thoughts. PET scan studies show that reflective
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thinking and mental effort produce increased blood flow to the prefrontal brain and the right side of
the cerebellum.
Evidence is mounting that regular, physical exercise, which accompanies manual tasks such as
housekeeping, organizing, and yard work, could prevent, slow down and to some extent even heal
the deterioration of the brain caused by aging. The neural circuits involved in manual labor, which
compose the brain’s infrastructure, often enable us to unlock or develop other circuits in learning.
Useful labor can be a gateway to higher learning.
When I was 2½ years old, I developed a brain infection which resulted in significant damage to
certain areas of my brain. An area in the front brain that regulated motor aspects of speech and an
area concerned with distinguishing various phonetic sounds were severely damaged. As a result, my
speech was garbled. I would say “mook” for milk, “fill” for feel, “eagernant” for ignorant, and “of
curse” for “of course,” and I was not able to hear the difference. I could read and understand
history, but not science. Decoding big words detracted from my capacity to understand technical
language. My “t” and “d” sounds were indistinguishable.
In my forties, I was impressed to take a reading class. I put every effort into learning not only when
to make a sound, but also how. In order to hear the difference between “fill” and “feel” and produce
the word correctly, I had to feel the position of my facial muscles and tongue and analyze my face in
the mirror. To this day, if I want to enunciate a long “i” sound, I make sure to exhibit a wide smile.
Fosters a deeper kinship with our Creator and His creation
When God created the atmosphere, the waters, our solar system, plants, and animals, He spoke,
“Let there be . . .” But when He made Adam from the dust, he shaped and formed him. After
assigning Adam the mental task of classifying and naming the plants and animals, He gave the first
couple the mind-engaging, hands-on work of dressing and keeping the most exquisitely beautiful
environment that ever existed upon the earth.
Essential for the finishing of God’s work
Moses was a skilled and learned general, but he needed 40 years of practical training before he was
truly equipped to lead Israel out of Egypt. William Miller, the famous preacher of the 1800’s, was a
farmer. Abraham Lincoln split rails. Hudson Taylor, the great missionary to China, studied a practical
medical missionary course before he launched out on his journey over the seas. It was a carpenter,
Danny Shelton, who fulfilled a life-long dream of starting an international television program with
the purpose of broadcasting the gospel. Doug Batchelor, a famous evangelist, spent years sawing
wood before he developed his worldwide ministry. How about you and me? Does God have a work
for us to do so that we can be equipped for His service?
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What Can We Do?
Perhaps some feel the way I did in my early years at Wildwood. Maybe you work faithfully, but feel
you are an unskilled laborer. The prophet, Amos, was a migrant picker of second-rate figs. Yet God
used him mightily. Or perhaps you do not possess the coordination and dexterity you feel is
necessary to be skillful in your work. At one time, my hands were clumsy as a result of the brain
infection I experienced as a child. My hands have slowly become more efficient and coordinated, but
they will never be the most graceful or dexterous in detailed work. As a young housekeeper and
patient care worker, I wanted to give the best service I could through my hands. But what could I do
with the challenges I possessed?
I found this wonderful promise: “Having little self-confidence, they give God all the glory. Their
hands may be rough and unskilled, but their hearts are susceptible to pity; they are filled with an
earnest desire to do something to relieve the woe so abundant; and Christ is present to help them.
He works through those who discern mercy in misery, gain in the loss of all things. When the Light of
the world passes by, privileges appear in all hardships, order in confusion, the success and wisdom of
God in that which has seemed to be a failure” (Testimonies, Volume 2, p. 272).
*A similar article appeared in a copyrighted issue of The Journal of Health & Healing published by
Wildwood Lifestyle Center & Hospital
APPENDIX K
DIET FOR A DOWNCAST SOUL
“Why art thou cast down, O my soul? And why art thou disquieted within me? Hope thou in God:
for I shall yet praise Him, Who is the health of my countenance, and my God.”
Psalm 42:11
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Worldwide, 200 million individuals suffer from depression. In fact, almost one in four Americans
suffers from some form of depressive condition. It is no wonder that treatment for depression costs
an approximate seventy billion dollars in America each year.
Physiological Effects
Depression reduces the ability of natural killer cells and T-lymphocytes to destroy viruses and cancer
cells. In fact, those suffering from long-term depression can increase their risk of cancer by a factor
of three! Depression increases the risk of developing diabetes. Diabetic individuals also have an
increased risk for developing depression. Depression increases the risk of dying from a fatal stroke
by 50%, increases the likelihood of developing high blood pressure between 50 to 200%, and for
those who have had bypass surgery, is a more significant factor than smoking, obesity, hypertension,
or high blood cholesterol for developing reoccurring heart disease. Depression increases the heart’s
sensitivity to electrical disturbances, pro-clotting factors in the blood, the risk of developing
osteoporosis, and ultimately affects all the body’s systems.
Depression is characterized by a persistent sadness that is difficult or unable to be overcome.

Irritability, changes in appetite and sleep habits, difficulty making decisions or plans and carrying
them out, morbid thinking, gloomy feelings, and distorted thinking are all common symptoms of an
individual suffering from depression.
Long-term or severe depression destroys brain cells in the front brain. This is where spiritual themes
and judgment, consequential thinking, the will, and the ability to plan and execute decisions are
controlled. When the front brain is impaired, an individual experiences difficulty concentrating and
making decisions. Studies show that during depression, the front brain receives less blood flow.
Electrical activity is decreased and less growth factor is stimulated for brain cell development. The
levels of brain chemicals, such as serotonin, a neurotransmitter necessary for positive outlook and
nor-epinephrine, a natural anti-depressant, often decline. Certain structures found in the brain cells
shrink, and nerve cells eventually die. If left untreated, depression will shrink the front brain. Once
neurons in the front brain die, they can never be replaced.
Within the temporal lobes, the hippocampus is essential for storing memory and is also involved in
learning and regulating mood. Depression, prolonged stress, and chronic anxiety shrink the
hippocampus. Unlike the front brain, the hippocampus can generate new brain cells. However, this is
dependent upon a nutritious diet and a variety of physical and mental exercises.
The amygdala, which are also embedded in the temporal lobes, store fear-evoking memory. In
depression, the amygdala are overactive, and the individual becomes abnormally fearful.
Causes of Depression
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Depression usually has several different causes, some of which require professional diagnosis. The
physical causes for depression could include genetic disposition, hormonal imbalances, mini-strokes,
allergies, alcohol, nicotine, and insufficient exercise and sleep.
Long-term use of caffeine reduces the capacity of the brain cells to make serotonin (essential for
positive outlook) and norepinephrine (a natural anti-depressant). Caffeine reduces blood flow to the
front brain while increasing the metabolism of brain cells and the demand for oxygen. Studies show
that caffeine magnifies the effects of stress hormones and interferes with production of GABA, a
brain chemical that helps maintain calmness and focus under stress.
Excess sugar and fat reduce brain-derived nerve growth factor that protects brain cells and
stimulates their development. Eating sugar on an empty stomach is especially hazardous to brain
cells. A candy bar or soft drink rapidly increases the blood sugar triggering the pancreas to release
large amounts of insulin which quickly lower the blood glucose level. Since glucose is the only fuel
for brain cells, a rapid glucose decline (even sudden drops within what would be considered normal
levels of blood sugar) impairs the ability of the front brain to function optimally.
Vitamin B12 is essential for efficiency of the brain. Even a low-normal amount of this vitamin may
result in a decline in mental functioning. Vegetarians should eat foods fortified with B12 or take B12
supplements. Most individuals only need an average of 3-5 micrograms of vitamin B12 per day.
Because it is stored in the liver, a dose of 50 micrograms twice a week is usually sufficient.
Overcoming Depression
Depression can result in localized and systemic inflammation that can increase several pro-
inflammatory agents in the body. One of them, C-reactive protein, is a very useful marker in
evaluating the risk for heart disease and stroke. Studies show that major depression increases C-
reactive protein in men. Each day eat a serving of omega-3 fats (flaxseed, soybeans, walnuts, or dark
green leafy vegetables). Daily consumption of omega-3 fats combats inflammation, helps to reduce
the risk of depression, and lessens its symptoms.
Enjoy a variety of complex carbohydrates (fruits, vegetables, legumes, and whole grains).
Carbohydrates increase the production of serotonin, a brain chemical which promotes positive
outlook, whereas a high protein diet can decreases its production. A diet rich in complex
carbohydrates can also reduce elevated levels of the stress hormone cortisol, which is commonly
elevated in depression. Excessive amounts of cortisol reduce the production of key proteins
necessary for optimal brain efficiency and mental health.
Studies show a significant relationship between depression and the deterioration of fats (lipid
peroxidation) in the brain and other tissues, especially in females. Other investigations show that
individuals suffering from depression not only have less of the vitamins C and E in their blood, but
also have more free radical activity in their brains. Eating fresh, colorful fruits and vegetables and
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several ounces of nuts increases antioxidant activity in the brain while minimizing damage from free
radicals.
Regular aerobic exercise and exposure to sunlight bolster the production of serotonin. Sunlight
converts cholesterol in the skin into vitamin D, which is absorbed by the capillaries in the skin.
Studies show that both sunlight and vitamin D supplements can enhance the mood and quality of
life in individuals experiencing depression and anxiety during the winter months.
Feeling blue lately? Perhaps it’s time to take a closer look at our physical and mental diets. Or
perhaps we’re “playing the blues” in our heads. It is during these times that we need the Great
Master Artist to mix the sunlight of His presence into the blueness we feel, and we will find
ourselves walking in green pastures beside still waters.
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APPENDIX L
THE MOST EFFECTIVE MEDICINE
“A merry heart doeth good like a medicine: but a broken spirit drieth the bones.”
Proverbs 17:22
Optimism for Health
A cheerful heart includes realistic optimism. When you see a glass half full of water, do you think
“half full” or “half empty”? When you are overlooked for a long-desired promotion, do you submit to
thinking, “I’ll never make it,” or do you see the brighter perspective: More time to spend with your
family, opportunities to develop other interests.
Optimism leads to a hardiness that prolongs health. The universities of Helsinki and Turku along with
the University College of London did a large observational study assessing the protective effects of
an optimistic outlook on health. They found that individuals who scored high on optimism
questionnaires reported fewer sick days after a major life event (severe illness or death of a spouse
or family member) and recovered more quickly than those who scored low on optimism. In other
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words, they found that optimism can assist in coping with major negative life events more
successfully. (Health Psychology. 2005 Jul; 24(4): 413-21)
What other benefits does optimism offer? A Dutch study consisting of 900 individuals, ages 65-85,
showed that those who reported high levels of optimism had 55% less risk of dying from all causes
and 23% less risk of cardiovascular death than those who reported high levels of pessimism. In
another study the University of Pittsburgh sought to ascertain the affects of life orientation on the
development of arteriosclerosis in the carotid arteries of middle-age women. They performed
carotid scans on 209 premenopausal women. Then, when the women were at least 5 years
postmenopausal, the university obtained a second scan. The results showed that optimistic women
had significantly less progression of atherosclerosis than pessimistic women.
Pessimism also reduces the efficiency of the immune system. Conversely, optimism improves the
ability of natural killer cells to destroy viruses and cancer cells and other parameters of the immune
system.
Compared to pessimists, optimists seem to engage in healthier habits. A Finish study involving
individuals 31 years old showed that men and women who scored in the highest quartile for
optimism ate salads, vegetables, berries, and fruits more often than those who were in the lowest
quartile. Pessimistic thinkers also ate less fiber and consumed more alcohol. Studies also show that
optimistic individuals report a higher quality of life, engage in more active coping, and adopt more
health-promoting behaviors than individuals who score low in optimism or are pessimistic. Other
studies show that a high level of pessimism signals an increased risk for depression and poor health
in care givers.
It has been shown quite clearly that whether one is young, middle aged, or older, optimism
improves health, and pessimism weakens it.
A Healthy Laugh
A wholesome sense of humor is not only beneficial, but can also be used as a witnessing tool.
“Then was our mouth filled with laughter, and our tongue with singing; then said they among the
heathen, The Lord has done great things for them” (Ps. 126:2). Perhaps if we had more “holy
chuckles” God’s people would be more convincing to the unbelievers of His goodness. Laughter
increases the number and efficiency of natural killers cells and T-lymphocytes (special white blood
cells that destroy viruses and cancer cells), increasing the number of antibodies. Laughter, indeed,
revitalizes the immune system. But that is not all. Laughter improves the ability of the blood
vessels to dilate and reduces stress hormones like epinephrine and cortisol. Studies also show that
humor, when used with sensitivity, can build bridges between patients and caregivers.
Wisdom and balance when dealing with humor are extremely important. The typical comedies
offered by Hollywood devalue the role of fathers (“Everyone loves Raymond”), women, families
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(“Desperate Housewives”), and edify none. Rather, they deify the devil’s attributes. Programs such
as these should be avoided at all costs. However, genuinely amusing experiences occur in life and
a sense of humor can balance life’s stresses. When I was learning to make mayonnaise and
inadvertently added active yeast instead of yeast flakes, I could have become frustrated and upset
as I watched the white concoction come pouring out of its jar all over the refrigerator, or I could
have laughed as I cleaned up the mess realizing that I would never make that mistake again.
Meekness: The Garment of Praise
Meekness is another essential component of a cheerful heart. Ellen White in Testimonies Volume 3,
p. 335 expressed it this way: “Meekness is a precious grace, willing to endure trials. Meekness is
patient and labors to be happy under all circumstances. Meekness is always thankful and makes its
own song of happiness. Make melody in the heart to God…Meekness is not silent and sulky. A
morose temper is the opposite of meekness; for this only wounds and gives pain to others, and takes
no pleasure to itself.”
During my experience working at a hospital, I became friends with an attractive-looking and talented
patient who struggled with depression. One of the symptoms of her depression was the inability to
make decisions. Every day she would ask me what I thought she should wear. After the fifth day of
being questioned, a promise in Isaiah came to my mind and I responded with a quiet voice and warm
smile, “How about trying the garment of praise for a spirit of heaviness?” My recommendation
elicited a warm smile from her and I hoped would achieve a similar change of outlook.
If you are optimistic, continue to spread your sunbeams in encouraging words. If you find that you
are pessimistic about present circumstances and future prospects, don’t be afraid to venture upon
God’s goodness. His garment of praise is not at all like the invisible covering of the naked emperor
(who proudly paraded around in a specially tailored suit, or so he thought!). Today we have the
opportunity to replace negative thoughts and attitudes with positive ones. We must either choose
the garment of praise or the spirit of heaviness. Why not choose a rejoicing heart ruled and fueled
by divine power? Rest and healing will be your reward if you will receive that “merry heart that
doeth good”—even better than a medicine.
APPENDIX M
THE POWER OF THOUGHTS
“For as he thinketh in his heart, so is he.”
Proverbs 23:7
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Ellen G. White, a world-recognized educator and keen observer of human nature, wrote, “If the
thoughts are wrong, the feelings will be wrong, and thoughts and feelings combined make up the
moral character” (Testimonies, Volume 5, p. 310). Thoughts precede feelings. The way we think,
affects the way we feel.
Solomon observed, “For as [a man] thinketh in his heart, so is he” (Proverbs 23:7). This is especially
true for the individual suffering from depression. Distorted, faulty thinking patterns underlie all
forms of depression. Although physical contributions to depression should be addressed, unless the
individual recognizes his or her faulty thinking patterns and replaces them with healthy ones, he or
she will never fully or permanently recover from depression.
In the 1900s, cognitive psychologists such as Dr. Aaron Beck identified several automatic, distorted
thought patterns which contributed substantially to depression and other mental diseases. However,
long before science recognized these relationships, God, in His Word, revealed that distorted
thinking can result in significant mental distress. Studies show that when a depressed or anxious
individual identifies faulty thought patterns and replaces them with healthier ones, he or she usually
makes significant progress. Mental health and relationships improve, and the individual become
more effective in helping others who may be struggling with similar difficulties.
Faulty Thought Patterns
Mental or Selective Filtering
An individual focuses so much on one aspect of a situation that he cannot see any other aspects. For
example, a wife is so upset at her husband for never washing the dishes that she becomes resentful
and angry. She is unable to consider that he clears and wipes the table and has very little time to
help before needing to be back at work.
When the flaws of those around us tempt us to become irritated and angry, what a difference our
attitude in dealing with them would be if we stopped to consider their positive traits of character
and looked for blessings amid their shortcomings.
God counsels us that "we need not keep our own record of trials, difficulties, grief, and sorrows. All
these things are written in the books, and heaven will take care of them. While we are counting up
disagreeable things, many things that are pleasant to reflect upon are passing from memory”
(Ministry of Healing, p. 487).
All-or-Nothing Thinking
Fuels anger, anxiety, and depression. Everything is seen as extremes, with no middle ground. Some
students think, “If I don’t make an ‘A’ on this exam, I fail.” Young singles might be tempted to think,
“I won’t be successful unless I find a mate.” Advertisers say, “You won’t be happy until you have this
new product.”
The biographies of Saul and the prophet Jonah reveal many of the common, distorted thought
patterns we are plagued with today. King Saul engaged in all-or-nothing thinking when he tried to kill
David assuming that, “I must be the most popular man in the kingdom or I will lose my authority.”
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All-or-nothing thinking leads us to stereotype people of different races and creeds and instigate
prejudice. For example, the disciples were upset because others than themselves were working
miracles (Mark 9:38). This can lead to a rigidity that can cripple God’s work. We may think our way is
the most efficient, the most cost-effective, and the only logical option. But we must allow others to
grow and experiment within the safeguards of God’s principles so that all-or-nothing thinking does
not limit God’s respect for individuality and human choice.
The prophet Jonah sulked in an all-or-nothing mode, “Lord, you should have sent down fire on the
Ninevites. You didn’t keep Your word. Now, they will regard me as a false prophet!” Jonah didn’t
think the Ninevites would believe him to be a true prophet and turn from their sins to grasp the
mercy of God. All-or-nothing thinking doesn’t consider that people indeed can learn from mistakes,
especially when the Holy Spirit is their tutor.
Disqualifying the Positive
A cook receives the compliment, “My, this food is delicious!” The cook mumbles, “Oh, it didn’t turn
out like I expected.” When we graciously receive a compliment, it is possible that we could be
spreading God's love even more than if we dismissed it.
Devaluing God’s love can promote depression. “Sure, God is love. But He really doesn’t love me all
that much. I’ve wasted my life and have made so many mistakes.” But God does love you or else He
wouldn’t have sent his Son on such an expensive errand to redeem you (see Desire of Ages, p. 668).
Attempted Mind Reading
You wave at a friend, receive no acknowledgment, and think, “I’m being avoided!” One day I was
having a wonderful morning when my boss said to me very seriously, “I need to see you in my office
tomorrow.” My heart sank and waves of depression suddenly rolled over me. I prayed, “Lord, I feel
so depressed and anxious. Help! I don’t have funds to see my counselors, and my friends are away.”
He asked, “What are you depressed about?” I replied, “I’m afraid that my boss is upset because
students have been complaining about my classes, or maybe my hours are going to be cut.” I then
realized that I was “mind reading,” and that my boss probably wanted to talk to me because he
would be absent for six weeks. My depression suddenly vanished (and I soon found that my worries
had been unfounded).
Saul practiced “mind reading” when he thought David would usurp him of his power and become
king. Ellen White states that Judas thought Jesus would not allow Himself to be killed, but when
forced by circumstances, would deliver Himself. (see Desire of Ages, p. 720)
Faulty thinking patterns not only trigger depression and anger but can also lead to spiritual decline
which may reach into eternity. Instead of allowing these thoughts to manipulate our lives and
emotions, may our prayer be like David’s: “Search me, O God, and know my heart: try me, and know
my thoughts: And see if there be any wicked way in me, and lead me in the way everlasting” (Psalms
139:23, 24). Jesus promises that “every plant, which My heavenly Father hath not planted, shall be
rooted up” (Matthew 15:13).
APPENDIX N
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THERE IS SUNSHINE IN MY SOUL
“For the Lord God is a sun and shield.”
Psalm 84:11
Studies show that about 90% of the vitamin D in our bodies is obtained from exposure of our skin to
sunlight. Exposure to sunlight converts cholesterol in our skin to vitamin D, which is then absorbed
into the bloodstream by the capillaries. As it passes through the liver, vitamin D undergoes a biologic
change and then continues to the kidneys where it is converted into its active form, vitamin D
hormone. This hormone improves calcium absorption from the intestines.
Importance of Vitamin D
Vitamin D is essential for strong bones and teeth. This is especially important in today’s aging society
because 90% of the elderly who experience a fall will suffer from a bone fracture. Moderate
amounts of Vitamin D can help protect against this by building bone density. A recent study showed
that elderly individuals who had higher levels of the active form of vitamin D had improved muscle
strength and could walk faster than those individuals who had lower amounts. Vitamin D also
improves balance and reaction time in elderly adults who have fallen and had vitamin D insufficiency
(a less significant form of vitamin D deficiency). Other studies suggest that both vitamin D and the
metabolite calcitriol reduce the number of falls in the elderly population by 30-40%. Low levels of
vitamin D, however, are associated with loss of muscle mass, and vitamin D deficiency can lead to
progressive muscle weakness and pain in teenagers.
Vitamin D also plays a significant role in the immune system. Not only does vitamin D offer some
protection from autoimmune diseases, but studies reveal that vitamin D deficiency has been
associated with increased risk of certain cancers, cardiovascular disease, hypertension, multiple
sclerosis, rheumatoid arthritis, type I diabetes mellitus, and inflammatory bowel disease. Early
studies have demonstrated that vitamin D supplementation can reduce high blood pressure,
improve glucose levels in diabetics, and improve the symptoms of multiple sclerosis and rheumatoid
arthritis. Moderate amounts of vitamin D may inhibit inflammation (especially in inflammatory
bowel disease) and psoriasis, but excessive amounts can increase inflammation.
Vitamin D deficiency can be manifested as rickets (bent and soft bones) or osteomalacia (adult
form). Recent statistics show a steady rise in the cases of rickets in the United States. Vitamin D
insufficiency describes the finding of biochemical evidence of deficiency without the obvious signs or
symptoms.
Risk Factors
Limited sun exposure
Since there are very few food sources of vitamin D (salmon, cod liver oil, sardines), individuals who
have limited sun exposure increase their risk for vitamin D insufficiency.
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Sunscreen can reduce vitamin D production in the skin by more than 95%. Allow at least 10-15
minutes of exposure to sunlight before applying sunscreen. If this is not possible, a modest vitamin D
supplement is recommended.
Breast-fed infants
Human milk contains only a small amount of vitamin D.
The elderly
Usually have poor dietary intake of vitamin D and limited sun exposure.
Dark-skinned individuals
Because of increased melanin, dark-skinned individuals produce much less vitamin D from their skin
than fair-skinned individuals when exposed to sunlight.
42% of African American women from ages 15-49 were vitamin D deficient by the end of winter
(American Journal of Clinical Nutrition, 3/04). The same journal reported that 42% of Hispanic elderly
and 84% of black elderly living in Boston were vitamin D deficient by the end of August.
Individuals living in the northern latitudes
Obesity, stress, and chronic kidney diseases
In order for the body to receive enough vitamin D make sure to get adequate sunshine. If at risk for
vitamin D deficiency or insufficiency, consider a modest supplementation of vitamin D within the
recommended daily allowance. Be sure not to exceed the recommended daily allowance (too much
can become toxic and weaken the bones).
Advantages
Sunlight offers other advantages in addition to vitamin D. It increases serotonin which improves
positive outlook, self-control, and helps to induce sleep. Serotonin produces melatonin, a powerful
antioxidant hormone which protects the structures within the cells, increases immune efficiency,
and helps to protect against cardiovascular disease.
Ultraviolet rays from the sun kill harmful pathogens on fruits and vegetables. Under certain
conditions, they can reduce pro-inflammatory chemicals involved in certain autoimmune conditions.
The sun’s infrared rays improve circulation to the skin and promote relaxation.
“For the Lord God is a sun and shield; the Lord will give grace and glory; no good thing will He
withhold from them that walk uprightly” (Psalm 84:11). “Unto you that fear My name shall the Sun
of righteousness arise with healing in His wings” (Malachi 4:2). The advantages we obtain from
sunlight are much like the gifts from the Son of Righteousness. Like the sun, God’s Son strengthens
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our spiritual backbones and sinews. Not only does He reduce our likelihood of falling, but if we do
fall, He improves our balance and gives us wisdom to respond more healthfully. Just as the sun
improves the efficiency of our immune system, Jesus increases our resistance to the virus of sin. His
presence protects His church from self-destructive behavior just as vitamin D protects the body from
autoimmune diseases. His warm and edifying presence enables us to possess a positive outlook on
life and to rest sweetly in His love and power.
APPENDIX O
SUNSHINE—A POTENTIALLY DEADLY THERAPY
“Unto you that fear My name
shall the Sun of righteousness arise with healing in His wings.”
Malachi 4:2
Sunlight increases production of serotonin, a brain chemical which promotes a positive outlook on
life, and it also increases production of melatonin, a hormone which bolsters the immune system
while protecting against osteoporosis and cardiovascular disease. Sunlight, however, can have
damaging effects on the body.
Sunlight converts cholesterol in our skin to vitamin D. Vitamin D first travels to the liver and then to
the kidneys where it is converted into its active form—vitamin D hormone. This hormone has many
beneficial functions including helping to regulate the immune system and preventing autoimmune
diseases. Inflammatory bowel disease (IBD), for example, affects one million Americans. However,
when animals prone to IBD are given vitamin D, they either do not develop the disease or exhibit
fewer symptoms if they do contract IBD.
Overexposure
Long, unprotected exposure to sunlight will burn the skin. Skin cells contain organelles
called lysosomes which use enzymes and free radicals to kill germs and remove debris from
the cell. Lysosomes have strong membranes which keep the enzymes and free radicals
inside. However, long, unprotected exposure to ultraviolet light can break the lysosomal
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membranes allowing enzymes and free radicals to leak out and attack the skin cells. This
results in the common sunburn.
Although it is well-known that too much sunlight increases the risk of skin cancer, there are many
scientifically-established physiological benefits to sunlight as well. The Cleveland Clinic reports that
men with high levels of vitamin D were half as likely to develop the aggressive form of prostate
cancer than were those who had lower levels of vitamin D. Dr. Bruce Armstrong and his colleagues
from the University of Sydney found that individuals who obtained the most sun exposure during
their off-work hours had the lowest risk of non-Hodgkin’s lymphoma. Researchers at the University
of Washington studied the incidence of cancer in nine different areas of the United States. The
incidence of men with colon cancer was much less in the southern states than in the northern states.
For example, men living in Michigan, Connecticut, and Washington had colon cancer rates 50-80%
higher than men living in New Mexico.
Ultraviolet Light and Skin Cancer
According to The Skin Cancer Foundation, 1 out of every 5 Americans will develop skin cancer during
his or her lifetime. There are more new cases of skin cancer each year than the combined incidences
of cancer of the breast, prostate, lung, and colon.
Basal cell carcinoma is the most common form of skin cancer affecting 800,000 Americans each year.
Individuals with fair skin, light hair, and blue, green, or gray eyes are at highest risk. Those whose
occupations require long hours outdoors or who spend extensive leisure time in the sun are also
more likely to develop this type of cancer. Chronic exposure to sunlight is the cause of almost all
basal cell carcinomas, which occur most frequently on exposed parts of the body: face, ears, neck,
scalp, shoulders, and back. Basal cell carcinoma often presents as an open sore, a reddish patch, a
shiny bump, a pink growth, or a scar-like area (see the Skin Cancer Foundation website
<www.skincancer.org>).
Melanoma is the most serious form of skin cancer. However, if diagnosed and removed while
localized to the superficial layer of the skin, it is almost 100% curable. Once the cancer advances and
metastasizes (spreads) to other parts of the body, treatment is difficult. Melanomas are usually black
or brown and have irregular borders.
Enjoying Sunlight
Build up a tan gradually
Avoid exposure to sunlight during the intense heat of the day (10am - 5pm)
Apply sunscreen after at least 20 minutes of exposure to the sun’s rays—Sunscreen blocks
absorption of vitamin D from the skin
Wear a broad brim hat
Wear sunglasses with good ultraviolet protection
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Consider clothing with ultraviolet protection
Eat a diet rich in anti-oxidants—Dark green leafy vegetables and carotenoids found in
orange fruits and vegetables protect the skin
Limit fat—A high-fat diet encourages the development of cancer
Eat foods containing natural COX-2 inhibitors—Too much ultraviolet light increases COX-2
activity (enzyme involved in inflammation from cancer and in the development and
spreading of skin cancer). Red grapes, blueberries, garlic, and turmeric possess natural
COX-2 inhibitors.
If in the sun for long periods of time, have a thorough doctor’s visit to check for any skin
abnormalities at least once a year
Be able to identify potential skin cancer lesions
Spiritual Lessons
Both excessive and deficient amounts of sunshine can increase the risk of cancer. Likewise, too much
or too little of any of physical blessings God has given us can be detrimental.
Few enjoy the exposure and awkwardness of undressing for a physical exam by a doctor. However, a
thorough examination by a dermatologist to check the skin for potential signs of skin cancer is
necessary in order to maintain health and prevent future disease. We may need to “strip down” our
defenses for an examination by the great Dermatologist. He cares for us even with our spiritual
blemishes, acne, warts, or skin cancer. But not only does He want to remove these flaws of sin from
us, He also wants to teach us how to prevent the cancer of sin from invading our lives.
Malachi 4:2 describes Jesus as the Sun rising with healing in His wings. The sun truly does heal.
However, it can also destroy. God, like the fiery sun in the heavens, is Himself a consuming fire
(Malachi 4:1). God has blessed us with lysosomes, skin, and sunlight, but when we misuse or abuse
His blessings, injury inevitably results. Like an individual dying of melanoma because he or she
ignores the warning signs and refuses treatment, we will be destroyed if we refuse His interventions
of love.
What determines whether we experience the “healing in His wings” or a “consuming fire”?
Just as the ozone layer protects the earth from some of the detrimental effects of ultraviolet light, so
the environment in which we find (or purposefully plant) ourselves contributes to our health or
demise. A supportive environment—a healthy family, school, workplace, and church—will likely
assist in spiritual, mental, physical, and emotional growth more than circumstances which draw us
away from God and our focus from heaven.
As personal protection (i.e. sunscreen, UV protective sunglasses, and appropriate clothing) helps to
reduce the risk of sunburn and some types of skin cancers, so Christ protects us with His
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righteousness. Unlike sunscreen, Christ’s righteousness is thoroughly protective. We must choose
this covering or we will reap the natural consequences of sin.
Many skin problems are related to problems within the body. Likewise, we would experience
physical, mental, and spiritual health if we followed God’s guidelines of filling our hearts, minds, and
bodies with food, thoughts, and feelings that are acceptable in His sight.
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APPENDIX P
UNLOCKING THE DOOR TO DIABETES TYPE II
“Behold, I stand at the door, and knock: if any man hear My voice, and open the door, I will come
in to him, and will sup with him, and he with Me.”
Revelation 3:20
More than 18.2 million Americans are estimated to have diabetes, with a third of them yet to be
diagnosed. The majority of diabetics are classified as having “Type II Adult-Onset Diabetes.”
What Is It?
When we eat carbohydrates, digestive enzymes break them down into glucose molecules. As these
glucose molecules are absorbed into the bloodstream, the blood sugar level rises. A special hormone
from the pancreas, called insulin, promotes the entry of glucose molecules into the cells where they
are burned in the cells’ powerhouses for energy. As this occurs, the blood sugar level falls. This
represents a normal rise and fall of glucose. However, when the glucose level rises too high (fasting
blood sugar greater than 126 or blood sugar level 2 hours after a meal greater than 180-200),
diabetes is highly likely.
In type II diabetes, the problem lies with the insulin receptors on the cells. An insulin receptor is
much like a lock on a door with the cell membrane being the door. The hormone, insulin, is like a key
that fits into an insulin receptor. For the cell membrane (the door) to open and let glucose come in,
insulin (the key) must bind to its receptor (the lock). Obesity, a high fat diet, prolonged stress, excess
estrogen, or an acute infection can damage the insulin receptors so that insulin cannot enter the
cell. As a result, the blood glucose level begins to rise.
Diabetes is a very serious condition. It suppresses the immune system and significantly increases the
risk of heart disease, stroke, kidney failure, blindness, and major clinical depression.
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Diet and exercise are essential lifestyle factors in the management of type II diabetes. Regular
physical exercise improves the sensitivity of insulin receptors to insulin and reduces the risk of many
complications from diabetes (i.e. hypertension and heart disease).
What to Avoid
Restrict calories (if overweight)
90% of type II diabetics are obese
Obesity damages insulin receptors, but wise weight loss improves the sensitivity of the insulin
receptors to insulin
Avoid foods high in saturated fats (especially aged cheese, butter, and meat)
Saturated fats damage insulin receptors and are the major dietary elevator of serum oxidized
cholesterol—Diabetic individuals usually already have elevated cholesterol and blood fats
(triglycerides) and increase the risk of heart disease and stroke by consuming saturated fat
Saturated fats increase the risk of undesirable clot formation which can lead to a blocked artery—
The blood of a diabetic individual is already prone to undesirable clotting and saturated fats increase
the risk for heart attack and stroke
Avoid alcohol and sugar
Suppress the already compromised immune system
What to Enjoy
Whole grains, unprocessed vegetables and fruits, legumes
Legumes, especially lentils, are excellent for diabetics because of their high soluble fiber content
Foods high in soluble fiber (i.e. oats, legumes, and whole citrus) increase the excretion of cholesterol
and improve the body’s metabolism of glucose
Legumes and dark green leafy vegetables are rich in magnesium, which helps to improve the
sensitivity of insulin receptors to insulin
Garlic and onions
Contain cholesterol-lowering phytochemicals and help to inhibit undesirable clotting, thus lowering
the risk of heart attack and stroke
Turmeric
Animal studies show that turmeric improves blood flow in small vessels, reduces total cholesterol,
and helps to protect the kidneys
Unsweetened berries
Low in calories but rich in soluble fiber and loaded with phytochemicals—Inhibit undesirable clotting
and reduce cholesterol synthesis
Any type of berry is a good source of quercetin—Strong inhibitor of sorbitol production (as sorbitol
accumulates, it damages nerves, the retina of the eye, and contributes to cataracts)
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Antioxidants (vitamins E and C)
Have the potential to improve the efficiency of the immune system
Enhance the ability of blood vessels to widen in diameter and relax as needed to balance the
circulation—When blood vessels cannot dilate, the risk for heart disease and stroke increases
Because obesity and diabetes compromise the ability of blood vessels to open, it is important for
diabetic individuals to consume extra vitamin C and E in balanced amounts
Fruits, nuts, and seeds are rich in vitamins C and E—Diabetics may need to use a mild supplement of
vitamin E since nuts and seeds are high in calories
Just as our cells have insulin receptor sites, our minds have receptors sites for the Holy Spirit. As
insulin facilitates the entry of many nutrients into our cells—glucose, amino acids, fatty acids,
potassium, and vitamin C—we are told that the Holy Spirit brings all other blessings into our lives.
Just as a poor diet can damage our insulin receptors and physical inactivity can decrease their
efficiency, mentally consuming garbage seen or heard from the media reduces our sensitivity to the
Holy Spirit. Succumbing to becoming a couch potato or a computer addict—instead of actively
witnessing—seems to compromise our ability to hear His still, small voice. Do we sometimes take in
more physical blessings than we give to others and become spiritually obese, much like an individual
consuming more calories than he or she expends? The good news, however, is that when we enjoy a
diet of healthy thoughts from the Good Book and take part in active witnessing—whether in the
form of door-to-door evangelism, cooking for the infirmed, or giving hydrotherapy to the sick—our
sensitivity to the Holy Spirit is sharpened so that we are able to prevent early spiritual morbidity.
APPENDIX Q
MAINTAINING A HEALTHY LIVER
“Take away the dross from the silver, and there shall come forth a vessel for the finer.”
Proverbs 25:4
Right under the upper abdomen is the liver, which receives 20% of the blood pumped each
minute by the heart. All the blood from key abdominal organs must be filtered and cleansed
by the liver before returning to the heart. In fact, every minute, the liver detoxifies about two
quarts of blood. When working correctly, its special phagocytes (germ-eating blood cells)
called Kuppfer cells capture, eat, and destroy 99% of the bacteria.
Every day the liver makes one quart of bile that emulsifies fat, rendering it easier for
chemical digestion. The bile also carries toxic material to the intestines. Fiber absorbs these
toxins and they are then eliminated in the stool. Like a pantry, the liver stores glucose in the
form of glycogen. When a meal or two is missed, some of the glycogen is converted back
into glucose and released into the blood.The liver packages fat and cholesterol into
lipoproteins. LDL (low-density lipoprotein) is dangerous since it carries cholesterol to
arteries. VLDL (very-low density lipoprotein) is harmful, as well, because it is changed into
LDL. Elevated levels of these two lipoproteins increase the risk of heart attack and stroke.
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The liver, however, also makes a good lipoprotein, HDL (high-density lipoprotein), which
seizes cholesterol circulating in the blood and transports it to the liver, where it is converted
into bile. Elevated levels of HDL protect from heart disease and stroke. Highly efficient, the
liver performs over 500 chemical jobs each day!
Yes, the liver is an extremely important organ. It is subject to the influences of our lifestyle
habits; for good by appropriate ones, for bad by harmful ones. Let’s explore the lifestyle
factors that damage it and those that promote its health. First, what damages the liver?
Alcohol
Alcohol poisons and promotes inflammatory responses in the liver. If alcohol abuse
continues, it can lead to permanent scarring of the liver (cirrhosis). More than ¾ of the liver
can be damaged before symptoms occur. If more than two alcoholic drinks are consumed
each day, serious liver damage will occur. The individual will tire more quickly since his
blood is dirtier, and he will become more susceptible to infections, as well as brain and
kidney dysfunction. Alcohol also sludges the blood, slowing its circulation and impeding its
cleansing activity in the liver. Since any amount of alcohol burdens the liver and
compromises its efficiency, why drink?
Overeating
Overeating, obesity, and visceral fat (the fat stored in the abdominal organs) also damage the
liver. Overeating generates more free radicals. Free radicals are unsteady molecules that
damage the membranes and DNA of the body’s cells. Because it detoxifies toxins, the liver is
already the hot seat of free-radical production in the body. Overeating magnifies this free-
radical assault on the liver.
Twenty percent of the general population in the United States has NAFLD (non-alcoholic
1
fatty-liver disease), making it the most common form of liver disease. NAFLD is a spectrum
of fatty-liver diseases not caused by alcohol. Ninety percent of individuals with NAFLD are
2
obese! In fact, obesity increases the risk for developing NAFLD by 54-74%. Some studies
show that up to 70% of individuals with NAFLD have visceral or central obesity.
Perhaps the fat in the liver accumulates because fat cells elsewhere are full to capacity and
there is nowhere else for it to go, or perhaps the liver cannot change the fat into a form that
can be eliminated. When 10% of the liver is fat, it is called a fatty-liver. However, if the liver
continues to receive further insults from obesity, toxins, medications, or diabetes, serious
forms of NAFLD can develop. Although NAFLD presents no symptoms, it may cause some
liver enzymes to be elevated. Laboratory tests can easily detect abnormal values of these
enzymes. Studies show that obesity, elevated levels of blood-fats in both sexes, and alcohol
consumption in men are significant predictors of fatty-liver disease. A CAT scan or liver
biopsy can give definitive proof of NAFLD.
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Obesity
In obesity, the fat cells release pro-inflammatory agents (substances that contribute to
inflammation) that injure the liver. One of them, alpha tumor necrosis factor (TNF-alpha),
promotes inflammation anywhere in the body, but especially in the liver.
COX-2 is a pro-inflammatory enzyme which promotes the development of tumors, including

liver tumors. Early animal studies suggest that a COX-2 gene increases the risk for obesity.
COX-2 pushes the production of another pro-inflammatory chemical called PGE-2, which
fosters the development of cancers, including, again, liver cancer.
Stimulated by obesity or overeating, PGE- 2 promotes inflammation in the liver and also
suppresses the immune system. If NAFLD continues, more damage occurs from
inflammation, and, if this is not arrested, permanent scarring of the liver will occur, just as in
an alcoholic’s liver (cirrhosis). This scarring disrupts the liver’s functioning.
Visceral Fat
Most NAFLD patients have central fat accumulation (around the waistline) and increased
blood-fat. Visceral fat is especially a problem for the liver. In an individual with visceral fat,
the VLDL and LDL go up while the HDL goes down. This contributes to the development of
heart disease. Some studies show that 35% of those with NAFLD have elevated bad
cholesterol, elevated blood-fats, and a reduced level of good cholesterol. What is even worse,
is that 90% of those with NAFLD have oxidized cholesterol and triglycerides, which
2
accelerate atherosclerosis. So what causes this?
Insulin Resistance
The answer comes largely from a syndrome called “insulin resistance.” Insulin is the
important blood-sugar-lowering hormone produced in the pancreas that promotes the entry of
glucose and fatty acids from the blood into body cells, where they can be burned for energy.
In order to do this, the insulin molecules must bind to the insulin receptors found on cell
membranes.
Obesity, generalized or central, compromises the ability of the insulin receptors so that the
glucose level in the blood stays high. The pancreas tries to release more insulin to overcome
the high blood sugar. If this problem is not corrected, type II diabetes will eventually develop.
Studies show that 60% of individuals with NAFLD have insulin resistance! Their disposal of
3
glucose is reduced by 50%.
Visceral fat contributes to insulin resistance. The greater the insulin resistance, the easier it is
for the liver to develop NASH (non-alcoholic steatohepatitis), in which the liver accumulates
even more fat and becomes even more inflamed. Twenty to forty percent of those who are
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4
grossly obese will develop NASH. Up to 25% of individuals with NASH develop cirrhosis.
Abdominal CAT-scans and liver biopsies can help diagnose these conditions. In obesity and
in insulin resistance, there is an accompanying increase in TNF-alpha, which if elevated, can
damage the liver. Improving the cells’ sensitivity to insulin helps individuals with NAFLD.
Extreme weight gain, fast weight loss, diabetes, tuberculosis, use of estrogen, intestinal by-
pass, and cortisone medications can contribute to fatty-liver disease.
The good news is that we can do something to prevent and cure many diseases of the liver.
How?
Avoid Risk Factors
Avoid alcohol, and other risk factors for hepatitis (inflammation of the liver), such as poor
personal hygiene, poor sanitation, injectable street drugs, unsafe sex, body piercing, and
tattooing. If working in a medical setting, use gloves when handling body fluids or drawing
blood. Consider the advantages and disadvantages of the hepatitis vaccine.
If obese or have a “pot-belly,” work on losing weight. If the liver has been infiltrated with fat,
slow, steady, and permanent weight-loss is much kinder to the liver than fast weight-loss.
5
Rapid weight-loss promotes inflammation and fibrosis in the liver. Permanent weight loss,
however, can reverse NAFLD.
Judicious weight loss has other benefits to offer. In an obese individual, weight reduction of
just 20% will significantly improve cholesterol and blood-fat profiles. Good news, indeed.
Weight loss also improves the body cells’ sensitivity to insulin; this reduces the risk of
diabetes, heart disease, and reoccurring NAFLD. Pro-inflammatory agents like TNF-alpha
and PGE-2 go down. The results are less inflammation and less cancer.
Dietary Measures
Because the liver is adjacent to parts of the intestines, healthy intestines help the liver.
Animal studies show that treating the intestine with friendly bacteria, such as acidophilus,
improves NAFLD in ob/ob mice (obese mice that manifest many of the same problems as
6
obese people) and inhibit TNF-alpha’s inflammatory activity.
Dietary fiber encourages the growth of friendly bacteria in the intestines and reduces TNF-
alpha in the colon. It also reduces the contact time a carcinogen has with the bowel wall,
meaning fewer carcinogens are absorbed from the intestines. A diet rich in dietary fiber helps
to reduce the workload of the liver.
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Inulin and oligofructose from chicory and artichokes decrease the number of bad bacteria in
the intestine and relieve constipation. They also reduce the incidence of colon cancer. Dietary
oligofructose benefits the liver in other ways. It reduces the amount of steatosis (fat) in the
liver and lowers liver triglycerides. It reduces the levels of blood-fats after a meal, avoids the
rise of cholesterol after eating meals of typical Western foods, and improves glucose
7
metabolism. All of these are important for a person with NAFLD.
Replace simple, refined, or processed carbohydrates with whole fruits, vegetables, and whole
grains. Eat some starchy vegetables, but emphasize foods low on the glycemic index. The
glycemic index measures the response that eating different foods have upon the blood sugar.
Foods that rank high on the glycemic index increase blood glucose levels rapidly and slow
down the burning of fat. Refined grains, being more rapidly absorbed, have higher glycemic
indexes than whole grains. Fresh fruits, except for watermelon, are generally low on the
glycemic index as are low-calorie vegetables, barley, and legumes. A diet rich in low-
glycemic foods improves weight control, promotes satiety, minimizes after-meal rise of
insulin, and maintains insulin sensitivity.
The glycemic index, however, is not the final word. How foods are processed (any fiber
removed or a whole grain milled into smaller particles) can negate much of the value of foods
low on the glycemic index. Whole wheat reduces high cholesterol and blood-fat levels, but
when the whole wheat is split into smaller particles it does not reduce elevated levels of
cholesterol and blood lipids. Refined fructose is low on the glycemic index, but fructose is
more likely than glucose to be metabolized to fat in the liver. Soft drinks sweetened with
fructose do nothing to help a person with a fatty liver. But the fructose that naturally
accompanies the fiber of whole fruits is very beneficial.
Exercise
Moderate exercise improves liver function. In one experiment, when rodents were fed a high-
fat diet, concurrent exercise prevented the development of fatty-livers. Physical exercise also
8
increases brain-derived growth factor. This valuable chemical protects brain cells and
improves nerve function, acting as a promoter of synapses (microscopic sites of
communication in the brain). Interestingly enough, animal studies of obese, diabetic rats
show that this same BDNF decreases elevated blood glucose, decreases triglycerides in the
liver, and improves the ability of obese animals to regulate energy and to process glucose and
9,10
fats efficiently. It also reduces enlarged livers in rodents prone to diabetes. Remember,
diabetes is a risk factor for both NAFLD and NASH. Rodents without BDNF had high
11
levels of anxiety and an 80-150% increase in weight. Their insulin, glucose, and cholesterol
levels went up, too. Studies show that voluntary physical exercise and a variety of mental
activities can increase BDNF!
Exercise, combined with wise calorie-restriction, is a double remedy because it decreases

abdominal obesity, LDL, and VLDL, while improving HDL. NASH patients have elevated
triglycerides and increased production of bad cholesterol VLDL. Because many (but not all)
individuals with NAFLD have excessive visceral fat and insulin resistance, and physical
exercise improves these conditions, exercise is essential, not optional. Extremely strenuous
exercise, however, reduces blood flow to the liver and puts increased oxidative stress on it.
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It appears that many individuals with NASH also have elevated leptin levels. Leptin is a
hormone produced by fat cells that helps to regulate energy and limit fat accumulation. To do
this, leptin must bind to its corresponding receptors on cell membranes. It follows then that
elevated leptin levels correspond to the amount of fat found in the liver. The higher the level
of leptin, the more fat in the liver. Somehow, in NASH, the leptin cannot work to reduce the
liver’s fat load and this reduced leptin activity can contribute to NAFLD. The elevated leptin
levels frequently found in obese individuals encourage the liver to harden. This is basically a
form of cirrhosis of the liver. The functioning liver cells are crowded out or surrounded by
tough fibrous bands that greatly reduce liver functioning. Regular physical exercise often
12
improves leptin-receptor sensitivity.
Cox-2 Inhibitory Drugs
COX-2 stimulates inflammatory action in the liver and is involved in the progression and
invasion of many types of cancer, including cancer and cirrhosis of the liver. Several studies
show that COX-2 inhibitor drugs might help to prevent the spread of colon cancer to the
liver. However, these may actually increase the risk for heart attack.
Foods and Herbs
Certain foods and herbs also have a natural COX-2 inhibitor, including resveratrol in red
grapes, curcumin in turmeric, ginger, milk thistle, rosemary, and garlic. Aloe vera actually
reduces excess production of COX-2 in the liver. However, arachidonic acid, a fatty acid in
meat, too much omega-6 from corn, sesame, and safflower oil, and overeating all increase the
production of pro-inflammatory agents.
Silymarin, from milk thistle, protects the liver from toxins and exerts anti-inflammatory and
14
regenerative influences on liver cells. It also reduces triglycerides and VLDL in the plasma.
Ginkgo biloba protects the liver from free radical damage and replenishes glutathione* with
results similar to those of silymarin.
If the liver has been so damaged that the ability of the blood to clot is impaired, or if there is a
bleeding tendency in any part of the body, ginger, turmeric, garlic, and ginkgo biloba need to
be used only in small amounts, as they interfere with blood coagulation. Any herb that can
interfere with blood clotting should be discontinued 3 weeks prior to surgery or dental work.
What are some other foods that help the liver to perform its work effectively?
Green leafy vegetables are high in antioxidants that help to protect the liver from the free-
radical damage it incurs by processing toxins. Chlorophyll (the green pigment), reduces
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absorption of toxins from the gut, thereby reducing the toxin load the liver has to handle.
Chlorophyllin, a water-soluble derivative of chlorophyll, reduces formation of DNA adducts
(a perverting junction of DNA and a cancer-producing molecule) from heterocyclic amines
which damage the colon, and from aflatoxin B1, a carcinogenic mold that damages the liver.
Residents of Qidong, People’s Republic of China, are at high risk for development of liver
cancer, partly from consumption of foods contaminated with aflatoxins. Animal models show
that chlorophyllin is an effective inhibitor of liver cancer in animal models where it blocks
the bioavailability of aflatoxin. When individuals of Qidong, China, were given chlorphyllin,
13
they had a 55% reduction in aflatoxin biomarkers, compared to those who took a placebo.
Carrot juice and beet juice reduce lipid oxidation in the liver. Beets are a good source of
choline, a nutrient essential to the health of the liver. Legumes offer special benefits to the
liver. Their phytic acid helps to protect from liver and colon cancer. Soybeans, in particular,
improve the antioxidant activity of the liver. As previously mentioned, antioxidants destroy
harmful free radicals made in the liver. Mung beans and black beans have been shown to help
protect the liver from some of this free-radical damage. Legumes can reduce the cholesterol
and triglyceride levels in the liver. They help the LDL receptors in the liver remove bad
cholesterol LDL from the general circulation. They are a source of the amino acid arginine;
animal studies show that arginine reverses the inflammatory and fibrotic changes in the liver
that occur from ingestion of alcohol, even when the alcohol consumption is continued.
Liver Enzymes
In its detoxification of poisons and cancer-producing agents, the liver’s phase-1 liver
enzymes begin to break carcinogens apart, but the resulting byproducts of this process can be
even more toxic. However, phase-1 enzyme activity is essential to prepare the toxins for total
destruction by phase-2 enzymes. For the destruction to take place, the phase-2 enzymes must
be in synchrony with phase-1 activity, or the dangerous toxin level escalates. The typical
American diet, low in fruits and vegetables, causes phase-2 enzymes to lag behind phase-1
enzyme activity and toxic effects accumulate. We can help the liver increase its phase-2
activity by eating cruciferous vegetables, citrus fruits, strawberries, raspberries, and raw
apples. Not too terribly difficult to do! The herbs turmeric and rosemary also stimulate phase-
15
2 activity.
Glutathione is needed for phase-2 detoxification. Stress, obesity, toxins or drugs, alcohol, too
much dietary fat, and too intense exercise deplete the liver of glutathione. Lemon contains a
special flavonoid that counters this depletion and reduces oxidative stress occurring in the
liver. The trace mineral selenium is necessary for glutathione to do its work. Avocadoes,
asparagus, potatoes, raw tomatoes, grapefruit, strawberries, and watermelon are all good
sources of glutathione. As foods are processed, they lose some of their glutathione content.
Oral glutathione supplements are not well absorbed.
SAM, a natural body chemical, is a precursor to glutathione in the liver, where it reduces
free-radical damage. In liver disease, there is often a decrease in this important substance.
Deficiency of this enzyme is involved in the development of cirrhosis. Excessive amounts of
the B-vitamin niacin is toxic to the liver and depletes SAM. The dietary supplement SAMe
(SAM) can restore glutathione content in the liver after alcohol ingestion and help repair
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injury done to the liver. Because animal studies show that SAMe can produce Parkinson-like
symptoms, anyone who has an increased risk of Parkinson’s disease should not take it. This
would include those with a family history of Parkinson’s or with a family or personal history
of major clinical depression, low thyroid, or elevated levels of homocysteine.
Carbon tetrachloride is poison to the liver. Animals pretreated with flaxseed and then exposed
to carbon tetrachloride had much less liver cell destruction and reduced breaks in DNA
strands in the liver (meaning less chance of cancer-producing agents or cancer viruses
damaging the DNA and initiating cancer).
The pineal gland produces melatonin, a hormone which protects the liver from free-radical
damage. Rodent studies show that melatonin helps restore liver function even in old mice,
improving energy synthesis in the liver cells. Stress, caffeine, alcohol, and tobacco reduce
melatonin production significantly. Physical exercise, natural sunlight during the day and
darkness at night, sufficient intake of calcium, and wise caloric restriction improve melatonin
16
production.
Emotional Health
Depression and anxiety are common problems in individuals afflicted with hepatitis C, the
chronic form of hepatitis. Studies show that acute stress from exhaustive exercise increases
pro-inflammatory agents like TNF-alpha. Elevated cortisol levels from depression or major
stress can increase visceral fat deposition. Because emotional issues and poor coping skills
are often involved with alcohol, drug abuse, and overeating, all of which damage the liver,
they need to be faced and resolved.
For the most part, the state of the liver is what we have made it by our lifestyles. But the good
news is that the liver is very forgiving and much can, hopefully, be recovered by initiating
and pursuing a healthful lifestyle.
*Glutathione is an amino acid complex of glutamic acid, cysteine, and glyceine and is an
important antioxidant that scavenges free radicals and protects the liver.
This article has been copyrighted by The Journal of Health and Healing. Call Dr. Marjorie
Baldwin for permission to copy. (706) 820-1493
IN-TEXT REFERENCES
1. Mehta, K., et al., Nutri Rev, 60(9):289-93, 2002.
2. Buldilion, F.G., et al., Gastroenterology School, Faculty of Medicine, 2nd

University of Naples,
Naples, Italy.
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3. Marchesini, G., Diabetes, 50(8):1844-50, 2001.
4. Youssef, W.I., and McCullough, A.J., Steatohepatitis in obese individuals.
Best Pract Res Clin
Gastroenterol, 16(5):733-47, 2002.
5. Andersen, T., Liver and gallbladder disease before and after very-low-calorie
diets. Am J Clin
Nutr, 56(1 Suppl):235S-239S, 1992.
6. Li, Z., et al., Probiotics and antibodies to TNF inhibit inflammatory activity
and improve
nonalcoholic fatty liver disease. Hepatology, 37(2):343-50, 2003.
7. Delzenne, N.M., et al., Inulin and oligo-fructose modulate lipid metabolism in
an-imals. Br J
Nutr, 87(Suppl 2):S255-9, 2002.
8. Cotman, C.W., et al., Exercise enhances and protects brain function. Exer
Sport Sci Rev,
30(2):75-79, 2002.
9. Tsuchida, A., et al., Brain-derived neurotrophic factor ameliorates lipid
metabolism in diabetic
mice. Diab Obes Metab, 4(4):262-9, 2002.
10. Kuroda, A., et al., Brain-derived neurotrophic factor ameliorates hepatic insulin resistance
in
Zucher fatty rats. Metab, 52(2):203-8, 2003.
11. Rios, M., et al., Conditional deletion of brain-derived neurotrophic factor in postnatal
brain
leads to obesity and hyperactivity. Mol Endocrin, 15(10): 1748-57, 2001.
12. Kraemer, R.R., et al., Leptin and exercise. Exp Bio Med (Maywood), 227 (9):701-8,
2002.
13. Egner, P.A., et al. Chlorophyllin intervention reduces aflatoxin-DNA adducts in
individuals at
high risk for liver cancer. Proc Natl Acad Sci USA, 98(25):14601-6, 2001.
14. Shenoy, K.L., et al., Evaluation of hepatoprotective activity of Ginkgo biloba in rats.
Indian J
Physiol Pharm, 46(7):167-74, 2002.
15. Goel, A., et al., Specific inhibition of cyclooxygenase-2 (COX-2) expression by dietary
curcumin in HT-29 human colon cancer. Cancer Let, 172(2):111-118, 2001.
16. Nedley, N., Proof Positive, Nedley Publish-ers, Ardmore, OK, 1999, pp.193-210.
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Due to space constraints a full bibliography is not listed here but is available upon request.
You may find most of the documentation by searching key terms online at PubMed.
APPENDIX R
LESSONS FROM A CHILLING MASSAGE
“And because iniquity shall abound, the love of many shall wax cold.”
Matthew 24:12
Although I don't particularly enjoy the cold, except for the convenience of my refrigerator and a cool
glass of water in the summer, I have to admit it does have its advantages. About three weeks of very
cold weather is necessary to kill the pine beetles so they don’t destroy our pine trees, and many fruit
trees must have sufficient cold in the winter to break their dormancy and bear fruit in the summer.
Cool temperatures can also be beneficial to our bodies physiologically. Exposure to cold climate
stimulates the thyroid gland to produce more thyroid hormone which boosts our metabolism and
sharpens our mental response time.
Cold slows the fires of inflammation after injury, reducing swelling and pain. During their brave stand
against Napoleon, Russian soldiers would pack their comrades' broken arms and legs in snow to
numb the pain. Ice applied over the heart for 20 minutes usually slows a rapid heart rate, thus
improving blood supply to the heart muscle.
An Icy Massage
Many years ago when I was working the evening shift at a hospital as a patient care worker a former
nurse visited and complained of a severe headache. I felt the muscles in her shoulders and neck and
was able to find spasmodic trigger points that were limiting the mobility of her neck. She needed a
hydrotherapy treatment, deep tissue massage, and ice massage.
An ice massage consists of rubbing a block of ice over an area of skin for the purpose of cooling
tissue. This helps to relieve pain in the joints and muscles, neck or back, and soft tissues.
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Freeze water in a Styrofoam cup. Be sure the room is warm and the patient is draped well (to
protect from dripping ice). Remove the ice from the cup and wrap it in a hydrotherapy mitt or
washcloth. Rub the area of the muscle spasm with the ice using a circular motion. Be sure to apply it
gently. Focus the ice massage over a six-inch area where the pain is felt. Avoid bony prominences.
Rub for five minutes if the tissue is thin and for 15 minutes if the tissue is thick. The patient will first
feel cold, burning, tingling, and numbness. Encourage movement of the treated area. As the
treatment continues, the patient will experience more and more relief from their pain. This is
because the nerve impulses in the area begin to slow which interrupts the pain-spasm reaction
between the nerves and the muscle, thus reducing further damage. The treatment can be repeated
two or three times a day.
Ice massage is most effective when applied immediately after injury. At first the cold makes the
blood vessels in the treated area constrict, but the blood vessels then dilate and bring fresh blood
and nutrients to speed the healing of the tissue.
Use caution or consult a physician if there is presence of Raynaud's syndrome, cold allergic
syndrome, impaired sensation, or paralysis.
Gathering Warmth From Ice
Ice. . . .chilling indifference, cold-shoulder treatment, numbing grief. These remind me of Matt.
24:12: “And because iniquity shall abound, the love of many shall wax cold.” In commenting on this
verse, Ellen White writes, “The very atmosphere is polluted with sin. Soon God's people will be
tested by fiery trials, and the great proportion of those who now appear to be genuine and true will
prove base metal. . . .To stand in defense of truth and righteousness when the majority forsake us,
to fight the battles of the Lord when champions are few—this will be our test. At this time we must
gather warmth from the coldness of others, courage from their cowardice, and loyalty from their
treason” (Testimonies, Volume 5, p. 136). How can we endure these trials? The ice massage may
give us a clue.
Cold usually constricts blood vessels, but not always. For example, have you ever noticed how on a
really cold, winter day, as you walk your cheeks, your nose, and your ears become pink or darker in
color as the blood rushes to your face to protect the tissues? This phenomenon provides us with an
answer as to how we will survive and be victorious amid chilling indifference and cold rejection. We
must daily come close to Jesus and allow His blood to protect us from the elements—the cold
responses from others. Like cold-induced vasodilation, the blood of Jesus guarantees to keep us
warm and enthusiastic even in the times of trouble before us.
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Lifestyle Physiology

Right Arm of the

A Note from the Author (Elizabeth J. Hall)

This syllabus is dedicated to all my students and teachers.

Holds the cell and its

Adopting a healthy vegetarian

Oxidation—Loss of electron(s) from an atom, molecule, or adding oxygen to a molecule. In an

Chronic diseases—high cholesterol, high blood pressure, obesity, diabetes

High antioxidant vegetables—Garlic, kale, spinach, Brussels sprouts, broccoli

Vitamin C—Protects water-soluble components of membranes

Vitamin E and beta-carotene—Protect fat-soluble components of membranes

Wise caloric restriction

Slows the aging of the cell membrane.

Organelles of the Cytoplasm

Ways to improve energy—

Regular daily exercise

Dehydration impairs mitochondrial functioning and efficiency in the brain cells.

Lysosomes—Destroy germs, microbes, and worn-out organelles. If the lysosomal membrane

Factors that cause leaky lysosomal

Factors that increase lysosomal efficiency

Wise calorie restriction

Ribosomes—Protein-making factories. Make proteins from available amino acids.

Growth, repair, and structure

Antibodies—Proteins that help the white blood cells fight germs

Enzymes—Proteins that speed up chemical reactions

Transport nutrients and other substances (i.e. calcium-binding proteins, lipoproteins)

Hormones and Protein Synthesis

Made in the pituitary gland of the brain, increases protein synthesis

Lifestyle factors that increase growth hormone production

Arginine (amino acid from nuts and legumes)

Lifestyle factors that inhibit growth hormone production

Obsessive-compulsiveness—A disorder characterized by recurrent, unwanted, intrusive ideas that

Maternal deprivation in young children

Visceral fat (fat accumulation in the abdominal region—site for inflammation)

Major depression (causes defect in regulation of cortisol)

Neonatal maternal deprivation

Base—Adenine, thymine, guanine, cytosine

Ribosomal RNA (rRNA) is the foundation on which protein synthesis occurs

Elevated cholesterol levels

High blood pressure

Infection and inflammation

Enzymes in the nucleus repair microscopic holes in DNA

Epinephrine, an adrenal stress hormone, makes microscopic holes in the DNA

Protective Factors for DNA

Vitamin B12 and folic acid

Brussels sprouts, broccoli, cabbage, cauliflower, kale

Garlic and onions

Wise caloric restriction

Improving DNA repair

Wise caloric restriction—Improves the brain

Phytic acid (myo-inositol-1,2,3,4,5,6-hexakisphosphate)—Involved in cellular housekeeping

Kiwis—Protect DNA from oxidative stress and promote DNA repair

DNA and Cancer

Recognize no restraints—Lack contact inhibition

Subversion of blood and nutrient supplies

Dedifferentiation—Loss of normal structure complexity and specialized function

Promoters—Alcohol, excess dietary fat, obesity, excess sucrose, excess estrogen

Cancer cells acquire traits that enable spreading

Tissue—Group of similar cells with specialized functions

Purpose—Absorption, protection, secretion

Connective Tissue—Types and Examples

Purpose—Connection, protection, support, withstand pressure, transportation

Adipose—Under the skin

Tendons/ligaments—Made from tough cords of tightly packed fiber bundles