The 10 Commandments of Health

Do you know who George W. Culver was? I learned recently that in 1928 he was Congress’ first appointed doctor, serving for 38 years. I like his approach to wellness, his 10 Commandments of Health, because they’re based in moderation. Extreme approaches may work for a while, but they’re almost impossible to maintain, so I encourage moderation in almost all things.

Here are Culver’s 10 Commandments of Health:

1. Eat wisely.
2. Drink water plentifully.
3. Eliminate thoroughly.
4. Bathe cleanly. (Remember, it was 1928!)
5. Exercise rationally.
6. Accept inevitable; don’t worry.
7. Play enthusiastically.
8. Relax completely.
9. Sleep sufficiently.
10. Check up occasionally.

How do you fare on these? They are all areas I cover, so be sure to stay with me. As you go about making changes, take it one commandment at time. Keep in mind you can work on it gradually. For instance, rather than trying to sleep 45 minutes more each night, add ten minutes at a time until you reach 45 minutes. Once you’ve made a habit of your first goal, select another. It’s okay to start with the easier ones first. Success breeds success.

If you’d like help in any area, check out my website or give me a call. These 10 commandments are all about making lifestyle choices to help you look, feel, and be your very best!

Wellness is a Cost Effective Choice

I’m working on my next Toastmasters speech which includes the perspective that wellness is a choice. We do not have to be victims of genetics. In addition to the obvious benefits of choosing to be well (we feel good and are able physically to do what we want), it’s also cost effective. According to AARP, the cost of four diseases associated with obesity and smoking – diabetes, hypertension, heart disease, and stroke – is $238 billion a year. Over half of that is paid by your tax dollars, through Medicare and Medicaid.

Overweight and smoking are two risk factors most of us can do something about. As I reported in November, some 16% of adults and 23% of teenagers still smoke. In Arizona alone, that’s a million people! And if the associated diseases aren’t expensive enough, look at the cost of cigarettes today. In Arizona, the average price per pack is $6.87, and in New York, where they’re the most expensive, it’s a mind-boggling $11.90. (I remember having to sell cigarettes at my first job in a drug store in Rochester, NY where the cost per pack was a mere 54 cents.)

Thankfully smokers are in the minority. Not so with overweight, a condition 70 percent of the population experiences. While smoking has declined over the years, overweight and obesity are still on the rise. The Urban Institute forecasts that this rise will add another $466 billion to the total cost, without even factoring in inflation.

What choices can you make that will support your wellness? Next week I’ll cover the ten commandments of health.

More Sweet News

We all know that sugar (in pure form or one of its many disguises) is not a health food. But it’s also not necessarily as evil as it’s made out to be. Sugar, a type of simple carbohydrate that the body uses for energy, occurs naturally in many healthy foods such as fruits, vegetables, milk and some grains. Sugar in its various forms is also added to foods and beverages because it enhances flavor, gives baked goods texture and color, acts as a preservative, enables bread to rise, is a bulking agent, and balances the acidity of vinegar and tomatoes.

There are a couple of common myths about sugar that are not supported by research. First is that sugar causes diabetes. According to the American Diabetes Association, it does not. Type 1 diabetes occurs when the body does not produce insulin, a result of genetics and unknown factors. Genetics and lifestyle factors cause the much more prevalent type 2 diabetes, where either the body does not produce enough insulin or the cells don’t respond to insulin. Sugar does contribute to obesity and overweight, and these are very much linked to diabetes, however.

Second, there is no scientific evidence that sugary foods cause hyperactivity. According to Consumer Reports, more than a dozen good-quality studies have failed to find any link between sugar in children's diets and hyperactive behavior. In one study, parents who were told that their children had been given sugary drinks went on to rate their children as hyperactive. In reality, their children had really been given a sugar-free drink and the difference was in the parents' perception. Health experts believe that it’s the events where sugar is consumed in large quantities, such as birthday parties, that promote the high energy.

This is not intended to encourage you to embrace sugar. Unless you have medical advice to the contrary, the adage “moderation in all things” is likely to be an effective approach to sugar.

How Sweet are You?

Based on the average American’s diet, you’re probably pretty sweet! Did you know that most people eat about 400 calories worth of added sugar each day? That’s 20 teaspoons of sugar! Find that hard to believe? Take a look at these sugar contents, keeping in mind that one teaspoon of sugar equals 4 grams and 16 calories:

• 12 oz. soda = 8 tsp.
• 1 tablespoon ketchup = 1 tsp.
• 1 tablespoon creamer = 2 tsp.
• 8 oz. sweetened yogurt = 7 tsp.
• 1 tablespoon jam = 1.5 tsp.
• 1 oz. chocolate = 4 tsp.

When you consider that it takes 3500 extra calories to gain a pound, it’s easy to see why so many people are overweight today. Besides the toll sugar takes on the waistline and teeth, sugar in its various forms causes the following concerns for health experts: it raises triglycerides, increasing the risk of heart attack; it might boost visceral fat, deep abdominal fat linked to a higher risk of heart disease; it raises the risk of gout and high blood pressure; it could promote overeating; and it’s generally found in foods of little nutritional value – junk food (Nutrition Action Health Letter, Jan./Feb. 2010).

Do health experts suggest that we ban sugar altogether? Not necessarily, although the 2005 Dietary Guidelines for Americans recommend adding no more than 8 tsp. per day sugar based on a daily diet of 2,000 calories. That’s the equivalent of 32 grams or 6% of your total calories for the day.

It’s not realistic to eliminate all sugar from your diet since some occurs naturally in foods and food labels don’t distinguish naturally occurring sugar from added sugar. If you’d like to reduce your sugar consumption, or at least be more aware of it, watch for these ingredients on food labels: dextrose, corn syrup, high fructose corn syrup, maltodextrin, fruit juice concentrate, malt syrup, molasses, invert sugar, honey, sorghum, and cane sugar (Environmental Nutrition, March 2010). Don’t be fooled into thinking that some of these are better for you than others – they’re not. Added sugars are added sugars.