Nutrition and Health

If there is one natural relationship that correlates directly, that is the relationship between nutrition and health. You take in good nutrition, and you will have good health. Conversely, you have bad nutrition, and you will surely have bad health. Now how do we gauge good health? Without being a doctor, and without resorting to thorough physical and medical examination, there are very visible indicators of our state of health. Of course the most obvious is our size and weight. Generally, a person that is overweight is not in good health, and one who is obese is even more so. On the other end of the pendulum, someone who is very visibly thin is also obviously not in a very good state of health either. This understanding of the direct relationship between nutrition and good health is generally common knowledge - a "no brainer." And yet, despite this common knowledge, a lot of people are still NOT in good health. Based on statistics provided by the Centers for Disease Control and Prevention (2004 data), 2 out of 3 adults in the United States (that is 67%) are overweight. One (1) out of 3 adults in the U.S. (or 33%)are considered obese. Worldwide, as of 2006, the World Health Organization data shows about 1.5 billion people are overweight, and of this number, about 140 million are in the U.S. There are also some 66 million obese adults in the U.S. (Centers for Disease Control and Prevention, 2004 data). These numbers are staggering - indicating a very serious health problem. The irony of it is, that the United States is among the richest countries in the world, and yet it is plagued by this very serious health problem that only seems to be growing, rather than diminishing as the years go by.

The Vital Nutrition Factor
So how does nutrition impact our state of health? According to the USDA Center for Nutrition Policy and Promotion, dietary factors (meaning the kind of nutrition we have) are associated with four (4) of the ten (10) leading causes of death in the United States. These are: heart disease, cancer, stroke and diabetes. Now here is the kicker: about 50% or more of the deaths are diet-related!! If that does not drive home the vital importance of nutrition to good health, and conversely, the detrimental, deadly impact of poor nutrition on our well-being, nothing ever will.

The Obvious Conclusion
Having established all that - we go back to the very basic premise that in order to be in good health, we must have good nutrition. And this fundamental lesson, even if we sound repetitious and redundant, needs to be not only understood by everyone, but properly ACTED UPON. Failing to do so will result in our becoming a part of the sad statistics that we have just cited.

Tai Chi and Your Health

If you have seen the opening of the 2008 Beijing Olympics (as unfortunately, and unforgivably, I haven’t), you have been treated to a performance view of Tai-Chi. It is an ancient Chinese form that was originally developed for martial arts but has evolved into an exercise form for health and well being.

Tai Chi has many styles (Sun, Yang, Wu, Hao, etc.), but all are rooted on the same foundations - the concept of the Yin and Yang, the natural ebb and flow of nature’s energy in a slow deliberate pattern that reflects the natural elements, animal movements, integrated with deep breathing and meditation. All of it comes beautifully together in graceful, yet inherently powerful forms or movements. Different styles have different forms with some variations even for the same movements.

The health benefits attributed to the practice of Tai Chi are numerous:

• Improves physical condition, muscle strength, coordination and flexibility.
• Improves balance, lowering the risk of falls.
• Eases pain and stiffness, even for people with arthritis.
• Provides relaxing benefits of meditation.
• Improves sleep.
• Exercises the internal organs and improves blood circulation.
• Improves mental and physical concentration and focus.
• Helps prevent chronic diseases such as heart disease, hypertension and diabetes.
• Promotes overall wellness by strengthening and improving the body’s immune system.

Of course, while it cannot be the panacea to all illnesses, compared to most other forms of exercises, Tai Chi is among the most suitable for people of all ages.

Why Tai-Chi?

To me, the most important reason for learning Tai-Chi is that it is an exercise form that I can do over the long-term - with No Age Limitation. Because its movements are slow, it facilitates muscle conditioning and development without the stressful impact on the joints. Thus, it is an exercise activity that anyone can do, regardless of age. In the United States, Tai Chi is recognized as part of what is known as Complementary and Alternative Medicine (CAM). This long-term view of exercise is an essential ingredient to long-term well-being. As one who has been seriously engaged in multi-day backpacking for many years, I have been used to rigorous physical activity over extended periods of time - for days, not just hours. However, I realized that I could not sustain that kind of an activity - even if I really liked it very much well into my older years- say beyond 70 or 80. So I began to focus on the kind of exercise activities that would be sustainable for an indefinite period of one’s life - and after seeing Tai-Chi masters and practitioners well in the 90’s becoming even more adept at their craft, I decided that Tai-Chi is what I was looking for. Thus began my informal street indoctrination into Tai Chi by personal observation and participation at several practice sessions at numerous parks and recreation areas for a number of years - from the Luneta Park in Manila, Philippines to the public parks in Orange County, California. This was followed by some class participation in Tai Chi classes at the Sta Ana College, Orange County. All these were supplemented by personal studies of various Tai Chi forms in DVD instructional videos.



Tai Chi for Arthritis

Specifically for those afflicted with arthritis, Dr. Paul Lam, a family physician and tai chi master, led a team of tai chi and medical specialists in creating a unique program: Tai Chi for Arthritis. Adapted and taught in Australia by the Arthritis Foundation of Australia, it is also being used by similar organizations in United Kingdom, New Zealand, and also the United States. A couple of months ago, I completed my training and obtained my certificate as a Certified Tai-Chi for Arthritis Instructor conducted by Tai Chi Master Instructor Troyce Thome organized by the Arthritis Foundation of Southern California. However, before I can actually conduct my own classes, I am still going through several observation sessions with existing classes, which I will be completing soon. Thus far, I have observed and participated in the beginner, intermediate and advance classes of Master Instructor Troyce Thome and Instructor Ross Costa in San Juan Capistrano, and Professor Emeritus Vince McCullough, Tai Chi instructor for 40 years of Saddleback College, California. I have also attended workshops conducted by Instructor Bing Luh of the Tai Chi Studio in Tustin, California.


Tai Chi - A Moving Meditation

Once you get into the gentle rhythm of the Tai Chi forms, whether you are a beginner or a long-time practitioner, you will really begin to enjoy doing it, as your mind and body merge into the beautiful moving meditation that is Tai Chi. Done in isolated silence, or with accompanying appropriate music, indoors or outdoors, one can become totally immersed in this beautiful ancient art form that is as relevant today as when it was first introduced in China several centuries ago.

Most likely, you will certainly "get a kick" out of doing it, while reaping its beneficial effects on your health and well-being.

Exercise and Arthritis

This is nothing new, but is nonetheless worth repeating: health and regular exercise go hand in hand, and for people suffering from arthritis, it takes on an added importance as a component of a comprehensive health care management program for people with arthritis.

Arthritis is a general term that means "joint inflammation" and in actuality, refers to more than 100 rheumatic diseases. Rheumatic diseases in turn are conditions characterized by inflammation or degeneration of the connective tissue structures of the body, especially the joints and related structures, including muscles, bursae, tendons, and fibrous tissue. Most rheumatic diseases are chronic, that is, long-lasting and have no cure. They can, however, be usually managed through proper treatment programs.

The benefits of proper exercise for everyone, but especially for people with arthritis, are numerous. It promotes optimum joint flexibility, endurance, coordination, muscle strength, cardiovascular conditioning. Exercise does not have to be the stereotype concept of gym-based physical activity. There are generally three (3) types of exercises that are beneficial and should be a part of an individual's complete exercise program: These are categorized into the following:

1. Activities of daily living (ADL) which includes tasks that individuals normally perform as part of the daily routine - cooking, dressing, gardening, climbing stairs.
2. Recreational activities which include involvement in games, sports, walking, running, swimming, golf, hobbies, etc.
3. Therapeutic exercises which include those prescribed by health professionals designed to specifically correct specific problems or achieve specific goals such as increasing joint mobility, endurance and developing muscle strength.

The first two categories (1 and 2) are self-explanatory. They involve physical activities that we are expected to do every day. We just need to be more active in pursuing them, rather than remaining sedentary or passive.

The third category, Therapeutic Exercises, needs further elaboration. This type of exercise can be further divided into three classifications:

• Range of Motion Exercises - Normally, each joint in the body can be moved to a certain extent, in various directions by the muscles attached to it. This is called Range of Motion. There are exercises that help maintain normal joint movement, relieve stiffness, or improve flexibility and movement. It is important for people with arthritis to try to move each joint through its complete range of motion daily in order to prevent stiffness, loss of motion and deformity.
• Strengthening Exercises - These are exercises designed to maintain or increase muscle strength since weak muscles add to joint problems. There are two kinds of strengthening exercises commonly used for arthritis: Isotonic and Isometric. In Isotonic exercises, the joints are exercised against gravity or other resistance. In Isometric exercises (or "muscle-setting" exercises), the muscles are strongly contracted without moving the joints. Both exercises provide a safe and effective way of increasing strength and can be particularly helpful for those suffering from joint pains because the muscles can be strengthened with very minimal actual joint motion.
• Endurance Exercises - These exercises help strengthen the heart, make the lungs more efficient - enabling a person to have more stamina for longer work without tiring quickly. Endurance exercises can also enhance sleep, improve balance, control weight, improve overall health, lift spirits and improve overall health. Walking, bicycling, swimming develop overall fitness and stamina. It is, however recommended that people suffering from systemic forms of arthritis or joint problems should initially seek guidance from their physician or therapist on the appropriateness of the types of exercises and how to proceed safely with them.

General Guidelines:

• Arthritis exercises should be done regularly - both on good days and bad days. It should be modified if the person is experiencing more pain than usual such that, an inflamed joint should only be moved gently through its range of motion, and strengthening and endurance exercises should be decreased during flare ups.
• Do not Over Exercise - Vigorous exercises that aggravate inflammation in the joints is harmful. If exercise-induced joint pain lasts longer than two hours, then too much exercise was done.
  
• Consult your Physician or Therapist - The amount and type of exercise that people suffering from arthritis should do at any particular time needs to be determined by the patient themselves, their doctors and therapists. So, if you are already suffering from severe joint pains or muscle weakness, it is important that you consult your physician or therapist and seek guidance about what type of exercises you can do.

The Arthritis Foundation has exercise programs that are specifically designed for people with arthritis, which of course are equally suitable even for non-arthritis participants. This includes the regular PACE Exercises, Tai-Chi for Arthritis Exercise and Water-based Arthritis Exercises. You can contact the Arthritis Foundation chapter nearest you for more information as to where and when these classes are held.

Can Wealth Guarantee Health?

There are so many obvious benefits to wealth that one would think we can readily conclude that surely, wealth can guarantee health. Just consider the following: a rich man can have all the kind of nutrition that he wants, all the vitamin supplements, all the medical experts and personal trainers that money can buy - not to mention the latest and the best fitness gadgets in the market. With all these, you would naturally conclude that certainly, a wealthy man would be a much healthier man than his poor counterpart. Contrast that with the situation of someone who is just struggling to economically survive. His access to nutrition is limited to the simplest of fares, the availability of medical advise and support from doctors and specialists are not there - unless it's an emergency - and he may hardly have any fitness equipment at all - except perhaps for his running shoes. So with all the things that he lacks, including not having the luxury of time to indulge himself in gym workouts, surely a poor guy must be generally in poor health.
Well, just based on my own personal observation and experience - this conclusion is not necessarily reflected in reality. The points of advantage can easily become the sources of disadvantages. Take the varied and easy availability of food. When you can have what you want practically at will, you can be easily led into indulging into what you like - those irresistible goodies: juicy, chunky steaks, delicious desserts, the superabundant buffets, etc. You could end up easily eating more more than you actually need physically. Where every meal can be and generally is a feast, you can be easily led towards excess - in fats, in calories, sugars, etc. - just by the very fact that they are so available. You have to end up really exercising a lot of self-discipline just to resist overindulgence at every meal. Now the poor guy on the other hand, is mainly limited to the most essential food - in their variety, quantity and quality. Chances are, then, a poor man would have a lesser food intake - on all three fronts of variety, quantity and quality. In reality, however, these limitations could work in the poor guy's favor. He will certainly not be overeating, and chances are, he will be more than able to expend most of the calories he takes in by eating, simply because he may have to exert more work, in order to get the money he needs to eat. A poor guy has a built-in limiting factor - which can actually be a health advantage to lim. All things being considered, you cannot there just readily conclude that an economically poor fellow would also be of poor health, and that an affluent guy would automatically be in excellent health as well.
Ultimately, what will make the difference will still be founded on the individual's own values and the choices that every one of us have to make for the benefit of our health and well-being. If we are resolved to be healthy, whether rich or poor, we can be healthy - barring of course any external or uncontrollable factors as heredity, unforeseen accidents/events, etc.
The moral of the story? Health comes not from being wealthy or poor. It is the result of our own individual conscious decision to be healthy, followed by a dogged determination and discipline to act, and follow-through on the many common sense guidelines to becoming, being and staying healthy.

Health Is Wealth

Given the choice, which would you rather be? Healthy, though Poor, or Wealthy but Sickly? For me this is kind of tricky, because I'd rather be Healthy and Wealthy, but if these were my only two choices, I'd prefer to be healthy. Why? Because being healthy puts one in the best position to make the most out of what you have - your life, your challenges, your talents, etc. Even if you are not in the most affluent levels of society, because you have health, you have an opportunity to make a serious go for wealth, success, and happiness. In the other extreme, a very wealthy but sickly person would not be in the best condition to appreciate the benefits of his/her wealth. One's outlook on life can be seriously affected by one's physical health - and more often than not, a sickly person is not generally a happy person. Of course there will always be exceptions - but I am a firm believer in the common adage: "Health is Wealth."