r--) C-1 L JUNE 1973/50 can MI% r UU SI NATIONAL HEALTH JOURNA Sunshine and You, Dear Exercise: How to Begin Is Soft Water Harmful? Red Bird's Revenge t by E E_ CLEVELAND D. Dr. Cleveland, an internationally known pastor, lecturer, and writer, has filled a longrecognized need in preparing this dynamic book for today's readers. He has reflected in this exceptional volume the deep longing of the human heart for freedom and equality, and emphasizes the still deeper yearning for meaning and purpose in life. The author presents Christ and the Bible as providing the only valid and effective answer to these Godgiven desires of the human heart. Beautifully illustrated throughout in full color. r FRE E Al 41 k Ik 1 Please supply me with additional information on FREE AT LAST Absolutely No Obligation Street City State L Zip Mail today to Review and Herald Publishing Association Dept. L&H 6856 Eastern Ave., NW. Washington, D.C. 20012 June, 1973 LIFE AND HEALTH NATIONAL HEALTH JOURNAL 89th Year of Publication Volume 88, No. 6 FEATURES Vacation 8 Mervyn G. Hardinge, M.D. Some ideas to make that vacation a memorable one. Exercise: How to Begin 10 By Staff Serious about getting started? Here's how. Is Soft Water Harmful? 12 Allan R. Magie, Ph.D. An association between some drinking water and heart disease. 10 Red Bird's Revenge 15 Virchel E. Wood, M.D. Another curse as a result of drug usage. Robbing Peter to Pay Paul 17 Drugs and athletics. 15 Breadlove Story 18 Robert E. Romanelli This story is guaranteed to activate your taste buds. 23 Good Health the Hard Way 22 Marvin Green Louise Price Bell A chance to learn from someone else's mistakes. Sunshine and You, Dear 23 G. H. Hoehn, M.D. Read this before you dash off to get that summer tan. DEPARTMENTS 4 Letters Health High Lights 6 Your Health Questions 9 Your Wonderful Body 27 —The White Blood Cell House Call 28 —The Ancient Complaint Food of the Month 30 Children's Corner 34 —Denty Molar's Story STAFF 12 Mervyn G. Hardinge, M.D., Dr. P.H., Ph.D. Editor Don Hawley Managing Editor Harold W. Munson Art Editor Don Flo! Layout and Design Lorene Forquer Editorial Secretary Richard Kaiser Braille Life and Health Editor Edmund M. Peterson Circulation Manager Joel Hass Field Representative and Advertising OFFICIAL JOURNAL OF THE HO ME HEALTH EDUCATION SERVICE Life and Health/June 1973 3 letters Readers may address their correspondence to The Editor. LIFE AND HEALTH, 6856 Eastern Avenue NW., Washington, D.C. 20012. Old keys a danger li I Get a health checkup. Find out the lump in your throat is only emotion. It's generally agreed that one of the best things you can do to keep yourself in good health is to have a regular health checkup. The reason's simple. Cancer —if detected early enough— can often be cured. So even if your regular checkup does reveal a problem, in a way it's a good thing. You've probably caught it early enough to do something about it. But the fact is, your checkup probably won't reveal anything serious. Most people who have regular checkups discover they're in pretty good health. So have a checkup. Now. And regularly. Find out you're in better shape than you think you are. It's a nice feeling. We want to wipe out cancer in your lifetime. Give to the American Cancer Society. Life and Health/June 1973 4 In your December issue of Life and Health, page 15, I noticed it was suggested that old keys be given to children to play with. I used to think so too until one day when I was allowing my small grandson to play with some keys and a little later found him trying to fit one into an electrical outlet. We never permitted him to have keys to play with after that. Later I heard of a child not far from here who was not that fortunate. It cost him his life. I was glad to see the warning on page 12 of the same issue telling of the danger a balloon can pose. Just about a mile from me, one Christmas Eve, a child playing with a balloon sucked it down his windpipe and died as the result. Many times we do not know how dangerous some of these little objects can be until we hear of some tragedy that has resulted from allowing a child to play with them. I thought your article beginning on page 10 was very good, and of course all the other articles. I try to read them all. Mrs. Pearl Arthur Bloomfield, Indiana son (Life and Health, March, 1973) is that when the head of a suspected rabid animal is removed, the person(s) undertaking that unpleasant chore should avoid allowing the blood or saliva to come into contact with the skin. Our health department tells us the rabies virus could also enter the system that way if there are any breaks in the skin. Here in Idaho, at least, there is no charge if you take the head of a suspected rabid animal in for checking. Three years ago we had a suspected (fortunately unfounded) rabid dog that had been in contact with our three preschoolers and that could have licked their scratches at any time before its peculiar behavior was noted. It even could have bitten them lightly without our knowing it since they could not talk well yet. We took the head, on ice, to the Kootenai County Health Unit. They flew it to the other end of the State, Boise, where it was tested and the results were returned to our family doctor. Fortunately they were negative, so our minds were put at ease and at no cost to us. Mrs. James E. Porter Spirit Lake, Idaho Checking for rabies A point not mentioned in your article, "Animal Madness Disease," by John- A beautiful strawberry Since all of our magazines are late I Photograph and Art Credits. Cover, courtesy of Today's Food; pp. 6, 7, 23, Elfred Lee; p. 10, J. Byron Logan; pp. 12, 14, H. A. Roberts; pp. 15, 16, Thomas J. Zirkle, M.D.; p. 17, Don Sterling; p. 19, Frank J. Miller; p. 21, Harold A. Lambert; p. 22, Sidney Cleveland; p. 25, Frederic Lewis; p. 26, Moody Institute of Science; p. 27, American Red Cross; p. 29, Review Pictures; p. 34, Thomas Dunbebin. OBJECTIVE: A family magazine featuring reliable health information. The official journal of the Home Health Education Service. MANUSCRIPTS: LIFE AND HEALTH gives consideration to unsolicited manuscripts provided they meet certain requirements. Submissions can be up to eight double-spaced typewritten pages; brevity is encouraged. Articles should be health oriented, properly researched, and written in an interesting style for nonprofessionals. Emphasis is,on prevention. Only those articles accompanied by a self-addressed and stamped reply envelope are returned. ADVERTISING: LIFE AND HEALTH accepts a limited amount of advertising, which must be compatible with the aims and objectives of the journal. Readers understand that products or services advertised are bought entirely at the purchaser's responsibility CHANGE OF ADDRESS: Send to LIFE AND HEALTH, Circulation Department, 6856 Eastern Avenue NW., Washington, D.C. 20012. at least 30 days before date of the issue with which it is to take effect. When writing about your subscription or changing your address, please enclose the address clipped from your copy or from a wrapper in which you received the magazine. SUBSCRIPTION PRICE: U.S. Currency, U.S. and U.S. possessions, 1 year, $6.00. Slightly higher in Canada. Single copy, 50 cents, U.S A LIFE AND HEALTH is published monthly and copyrighted 1973 by the Review and Herald Publishing Association. 6856 Eastern Avenue NW., Washington, D.C. 20012. Second-class postage paid at Washington, D.C. Vol. 88, No. 6. All rights reserved Title registered in U.S.Patent Office am just now reading "Enough Is Enough" in the November issue. Thank you for the thought, "A beautiful strawberry is still a strawberry full of good things for the human body." Hazel Friend Kailua, Hawaii All hospitals aren't that bad! Finding thirty or forty pleasant people in one's everyday living isn't always easy, but from the lady who filled out my admission forms to the gentleman who checked me out, my recent stay at a very fine Adventist hospital was a joy. Surprises ranged from the young and considerate Vietnam veterans—nurse's aides they were, training for medicine— who daily inspired and encouraged me with their confidence in my physician, to my larger-than-average bedroom and picture window overlooking trees and foothills. The hot washcloth offered me early each morning by the smiling young nurse who was always cheerful; my tasty, hot meals, so promptly served; my dedicated, Christian surgeon, who took his own precious time to explain in detail enough about the operation procedures to put me fully at ease—all these good things, and more, convinced me that I had enjoyed a far different hospital experience than had Bertha Kerr, who in the July issue of Life and Health expressed her disappointment with hospitals. I feel like kindly offering her my opinion: "Bertha, all hospitals aren't that bad!" Orville A. Renkel Los Angeles, California windy conditions at near-freezing temperatures. However, it did seem a little out of date in a couple of respects. In particular, it did not mention the prison camp experiments carried out by the Germans during World War II. These showed that while fast warming (e.g., placing the patient in a hot bath) and slow warming (e.g., in a sleeping bag) are both effective, an intermediate rate of warming (e.g., in front of a fire, or in a warm room) initially promotes circulation of the cold blood near the surface to the core, further cooling it. Many deaths following rescue have been attributed to this effect. Although, as the article says, wool has better wet warmth than most materials available today, garments of special synthetic "fiber pile" materials reputedly retain a much greater fraction of their warmth when wet than wool does. One thing I found particularly frustrating was that you did not identify the peak in that magnificent cover photo. It looks a bit like Patagonia. John Atkinson Sydney, New South Wales Please send another copy of the January issue of Life and Health. I especially appreciated the article "Hypothermia: Killer of the Unprepared!" There are articles all along that I can use in helping our youth to understand more fully the principles underlying good health. It helps me too! Dave Seibert Castle Valley Institute Moab, Utah Alcohol—a legalized drug Hypothermia I found the article on hypothermia in the January issue very interesting and informative. It placed proper emphasis on its insidious and sudden onset and the difficulty of diagnosing it in oneself, and on the particular danger of wet Having read the guest editorial by Dr. Marjorie Baldwin in Life and Health (January, 1973) I am rather appalled. Dr. Baldwin carefully refutes each part of the Wine Institute's presentation. She does so very scientifically and cannot be faulted for it. The serious and glaring deficiency in her editorial is that she does not even mention the term alcoholism. She fails to note that there are those, 9 million or so, who contract the disease of alcoholism as recognized by the AMA. She might have mentioned "addiction" instead of "slavery." She only confused the issue by discussing the possibility of promoting "peach pit use" instead of alcohol. The two substances are really quite different. Dr. Baldwin might also have commented on the insidiousness of the family aspect of the alcohol disease, one which seriously affects another 36 million people or so. She could have pointed out that half of the family members are children and young people whose lives are so disturbed that the effects may never disappear and may lead them into repeating the same behavior and attitudes they have watched and experienced. We are highly concerned about drug use, abuse, and addiction in our country. Let us do all we can to recognize alcohol for what it is—a legalized drug. Then let us get on with the business of how to deal with alcohol use and the problems it raises for a quarter of our population. An article more like "Unbottled Poison" by Ruth J. Buntain (same issue) would be more like it. Philip H. Person, Jr. Rockville, Maryland • We agree. Worth reading The article by Dr. Parrett, "You and Your Garden," in your March issue was the best I've read in a year. It is worth reading and rereading, which I did and then cut it out and put it in my scrapbook for future reading. I wish you would have something similar to it every Nellie Taylor month. Angwin, California Life and Health/June 1973 5 News items from the fascinating world of health. Good-by to poison ivy oison ivy and poison oak plants grow in abundance in almost every part of the United States. Each year these attractive-looking vines and shrubs cause nearly 2 million cases of skin poisoning serious enough to require either medical attention or at least one day of restricted activity, or both. It is estimated that skin inflammations caused by plants are responsible annually for 3,730,000 days of restricted activity, half a million days spent in bed, and the loss of 333,000 days of work. Although active, roaming youngsters are the most frequent victims, no age group and few individuals are immune. P from back yards, gardens, playgrounds, and other recreational areas. Chemical weed killers called herbicides offer the easiest and safest method of control. Those containing 2, 4-D, amitrole, silvex (WARNING—do not use where ivy grows on trees as they may be damaged or killed) or ammonium sulfamate (WARNING—can injure or kill a wide variety of woody plants) are the most effective. Spraying should be done when there is little or no air movement, preferably in early morning or late afternoon when the air is cool and moist. Plants take several weeks to die and normally two or more applications are needed to completely kill a stand. When using herbicide spray, follow directions on the label and observe all precautions for safe handling, use, and storage. 3 Leaves Mean Poison Ivy. U.S. Department of Agriculture, Office of Information, PA-839, Slightly Revised, July, 1971. A bad combination combination of small amounts of carbon monoxide and alcohol (the equivalent of a double martini) produced a "dramatic decrease" in driving ability, according to studies conducted at the Department of Environmental Medicine at Milwaukee. A To identify and to eliminate are the keys to poison plant control. Poison ivy and oak plants grow in the form of woody vines attached to trees or objects for support, trailing shrubs mostly on the ground, or erect woody shrubs entirely without support. They may flourish in the deep woods or on the most exposed hillsides. Plants are most frequently abundant along old fence rows and edges of paths and roadways. Although they grow in a variety of sizes and shapes and colors, poison ivy and oak leaves always occur in groups of three. June and July are the best months to eliminate all poison ivy and oak plants Life and Health/June 1973 6 CO's effect on drivers studied. Am. Med. News 15:11, October 16, 1972. What's black and white and . . . hat's black and white and rabid? And is able to make an entire neighborhood gasp for air with a flick of its high-held tail? You've guessed it! A skunk with rabies! Chances are that the particular skunk trotting across the farther reaches of your back yard does not have rabies. But it is worth noting that 64 per cent of all laboratory verified ra- W bies cases in the U.S. occurred in skunks. No other animal, domestic or wild, came anywhere near that high percentage. Rabies, a disease that destroys the nervous system, is usually fatal and is highly contagious. As the number of rabid wild animals increases in a particular locality, the number of domestic animals with rabies also increases in that area. It is clear that the wild animals infect the domestic ones. Of the total 4,392 cases of rabies in the U.S. and its territories in 1971, 46 per cent were in skunks, 15 per cent in foxes, 11 per cent in bats, 9 per cent in cattle, and the remainder in dogs, cats, raccoons, horses, mules, goats, pigs, sheep, and guinea pigs. Rabies—United States, 1971. J.A.V.M.A. 161:212, 1972. A common Infection in women rinary-tract infections in women are exceedingly common—more than 27 million women in the U.S.A. have had this problem. Three weeks or less of antibiotic treatment by a physician cures most sufferers. But many who go swimming or take baths after treatment become infected all over again. The answer? Take showers—not baths! Robert S. Gould. The cure of recurrent cystitis. J.A.M.A. 221:304-305, July 17, 1972. Eggshell not best for the diet A lthough some people have wondered whether eggshell would provide them with minerals and vitamins, ground-up eggshell, raw or cooked, is not recommended as the best item of the diet. A mixture of various calcium salts, ground eggshell may be absorbed by the body—but only as much as 20 to 25 per cent. It would be better in the long run to provide your body with calcium from a variety of other foods. F. J. Stare, M.D. Asking the tough questions. Los Angeles Times, March 9, 1972, Part VI, p. 4. Preventing the drug problem ecently a young man jumped to his death after smoking marijuana. The cigarettes were analyzed and found to contain an unadulterated grade of marijuana. But the paper was adulterated with LSD (lysergic acid diethlamide). This tragic incident points up a growing problem in the treatment of adverse drug effects. Street marijuana, which is considered by many to be relatively harmless, frequently includes other materials such as a powerful hallucinogen (dimethyltryptamine), opium, and LSD. Street LSD may contain strych- R nine, atropine, and other dangerous substances. Some drug users who fear the genetic effects of LSD choose mescaline, another hallucinogen, not knowing that much street mescaline contains LSD. It is therefore most important that physicians and other medical personnel be well informed on the drug scene. Since some drug mixtures are dangerous and even lethal, great care should be exercised in giving medications to those who are suffering from drug effects. If at all possible, the patient should be treated without drugs. A knowledgeable therapist may be able "to talk him down" from a "bad trip." The best approach to the drug abuse problem would be a program of preventive education. Studies show that the medical profession is better accepted by young people in connection with drug education than is any other part of the "Establishment." It is therefore important for the medical world to become involved in solving this vital health problem. ally are not made up at other meals. A nourishing breakfast is a must! Its omission may contribute to fatigue and even to unstable emotions. Does your youngster have regular and ample time for his meals? Does the dinner menu take into consideration the kind of food eaten for the school lunch? Has your child fallen into the habit— especially at school—of filling up with candy, soda, pastries, and desserts, thus decreasing or omitting more nourishing foods? Growing children need protein, vitamins, and minerals selected from all the four basic food groups, as well as sufficient calories. What—or who—influences your child's eating habits? F. J. Stare, M.D. Adults influence child's eating habits. Los Angeles Times, Part VI, Feb ruary 17, 1972, p. 18. Edward A. Wolfsen and Donald B. Louria. Prevention of drug abuse. Postgrad. Med. 51:163-167, January, 1972. What Influences your child's eating habits? arents, is your elementary school youngster getting adequate food for his active life? If he gives evidence of fatigue, check these possible causes: Does he refuse certain foods? It may be their strong flavor that turns him off—or perhaps their texture feels "funny" to his mouth. Fresh vegetables and fruits may not look attractive to him or may not be easy to eat. Or he may be imitating another member of the family! Is he skimping or omitting breakfast? Nutrients missed at breakfast gener- P ri s", &IF SOO y ea L....... MI • • • Did you know that adolescent boys are generally more well nourished than are adolescent girls? F. J. Stare, M.D. Adolescent appetites soar. Los Angeles Times, Part VI, Feb. 24, 1972, p. 5. Life and Health/June 1973 7 editorial .viewpoint E That magic word conjures up visions of family togetherness at the beach, beside a lake or river, in the mountains, or even in the desert when it blooms "like a rose" in early spring. Vacations have to do with walking, hiking, climbing, swimming, rock hunting, botanizing, insect collecting, or just relaxing in the shade of a friendly tree or in the sun between trees. Some prefer to make their vacation a trip to see many places of interest and beauty while they visit relatives and friends along the way, and maybe spend a week at the ranch with grandpa and grandma. A change of routine Whatever your plan, your vacation should be a respite from the routine tenor of whatever occupies your attention most of the year. Doing something different from the normal year-round activities is generally considered beneficial. Out-of-the-ordinary interests and enjoyments have been shown to give a person a feeling of renewal and well-being.' This was the finding of the Atomic Energy Commission at the Oak Ridge National Laboratory in Tennessee. As you might guess, workers reported the greatest benefits from vacations that were free of tension, that did not require too much driving, that allowed time for more sleep than usual, and that included some interesting activities. Two consecutive weeks gave more benefit than two weeks taken one at a time. On the other hand, of those who did considerable driving during their vacation period, half reported feeling improved in health, more than one third saw no change, while 14 per cent were more tired than when they started. Life and Health/June 1973 8 Vacation A little planning can make the difference between an ordinary vacation and an unforgettable one. Those who were unable to leave their tensions and worries behind were also cheated out of much of the benefit they should have experienced. with the hurry tension that starts a trip with irritation. Gather your family together and decide where, when, and how you can all have the greatest enjoyment and bring back the happiest memories and the most interesting things to talk about for months to come. Should you wish to go on vacation and find that you don't know where to go or how to get ready for it, you can get information by writing the Superintendent of Documents, Government Printing Office, Washington, D.C. 20402, for a list of government publications about national parks, camping and fishing areas, trails, monuments, and so forth. The list is free, but the publications cost a little. You can also purchase guidebooks. Travel folders, brochures, and other material that will give you ideas can be picked up at bus and railway stations. Auto clubs provide maps and counsel to members. And don't forget your vacation-experienced friend or neighbor. He will love to show you his pictures and tell you the good and the bad as he found it. Remember, too, that your children may have picked up ideas that will be both bright and practical. Whatever information you can collect will have to be sifted and sorted to suit your personal need. Don't overdo a good thing But you don't have to drive to get tired. You can wear yourself out flying just as readily, or even more so, if you cross many time zones and repeatedly disturb your biological rhythm clock. Imagine now, that friends of yours, Tom and Ruth in Denver, decide to take their two weeks' vacation seeing a bit of the world. Their first stop is New York. They take a Staten Island ferry to see the Statue of Liberty and visit the Empire State Building and then see as many more sights as their tight schedule permits. Just in the nick of time they manage to catch the overnight flight to Frankfurt. There they rent a car for a trip to Berlin and, of course, the Wall. That done, they race around through Holland and France, hop over to London to see a bit of England and Scotland. Finally, they take off from Glasgow to return to New York and back home to Denver. A thrilling two weeks, to be sure, but it will take more than two weeks to rest up from their frantic vacation trip. Even their biological rhythms will need a litVacationing at home tle time to get back to normal.2 Of course, one does not have to Good planning counts leave home to enjoy a vacation, alThe best insurance for a vacation though if you live in a close neighthat is relaxing and really makes borhood, getting away is usually one better fit to return to work is more refreshing than staying good planning that begins well in home. However, many a family advance of the event. A vacation gets together on a home project of of fun and relaxation must be free common interest to its members. of undue financial strain. Early There can be much satisfaction and planning can negotiate many a fun, learning and laughter, in renhigh hurdle. It will also do away ovating your house or adding on a your health questions answered Here are plain answers to some of your health questions. Send your inquiries to. Your Health Questions Answered, LIFE AND HEALTH. 6856 Eastern Avenue NW Washington. D C 20012 Please enclose stamped, addressed envelope for your reply Names will be withheld on request. room to more comfortably contain everyone and his belongings. Perhaps you can "get away" a bit by taking mini-vacations over long weekends. It is amazing how many places of absorbing interest there may be within a few hours' or a day's drive from your home— places you had missed on your longer trips. Local history can be as interesting as faraway places, and perhaps more relevant. The prime purpose of an employer-paid vacation is to make you happy and bring you back to your job improved in body, mind, and spirit. The difference between a vacation that will accomplish this and one that will fail may hinge on whether you planned ahead and decided what you wanted to do and when, or whether you left that decision for the last minute. May your vacation this year prove to be the best you ever M. ... 0. had. ❑ REFERENCES 'Mary D. Owen. The contributions of vacations to employee health. Indust. Med. 19:190,1950. 2 G. F. Catlett. Circadian dysrhythmia: A jet-age malady. Mod. Med. 38:37, 1970. Did you know . . . Did you know that washing down hot food with cold drinks could cause the formation of microscopic cracks in the surfaces of the teeth? Fast temperature changes can damage teeth. Health Services Reports 87:520, JuneJuly, 1972. Did you know that broccoli leaves are much higher in vitamin A than are the stalks or flower buds? Conserving the nutritive values in foods (U.S. Dept. Agriculture home and garden bulletin 90), p. 4. Rapid heartbeat Q. Please advise the proper procedure for me to follow, as an electrocardiogram indicates my heart rate is rapid. I've been given tranquilizers to take three times a day, but family pressures keep aggravating the condition. I am 44 years old. M.T.B., New Jersey. A. From your inquiry it sounds as if you have a condition called tachycardia. This simply means that the action of your heart is rapid. There are many reasons for having a rapid heart rate, such as an overactive thyroid, certain nutritional deficiencies, and a relatively rare condition called arteriovenous fistula (an abnormal connection between an artery and a vein). Other diagnoses could be mentioned. It is not possible for us to tell why your heart rate is rapid. Your personal physician knows best concerning the presence or absence of these conditions. One of the commonest kinds of rapid heart action relates to the stresses and tensions of life. The medication you have been given would indicate that your physician feels that stress may be playing a role here. We would surely recommend that you work closely with your physician toward coming to grips with problems in your environment that tend to be upsetting and to rob you of tranquillity. Here at Life and Health we believe that the greatest, most rewarding source of tranquillity is an abiding faith in God. This, coupled with ample quantities of outdoor exercise, relaxing recreational pursuits, a wholesome diet, ample quantities of water, and sunshine, is essential for health and happiness. Getting colds at nursery school Q. Our 3 1/2-year-old began nursery school and has already had two colds— as many as in her entire lifetime. Some say it is better she be exposed to in- fections now than at school age, while others say by 6 or 7 years children have more immunity and suggest she should be withdrawn from school if she continues to be ill a lot. In light of today's immunizations against the common childhood diseases, what do you recommend? (Name withheld by request) A. Colds are caused by viruses and your little daughter has been extremely fortunate if she has not had more of them. Most children and adults have fairly frequent colds. We know of no method of preventing the common cold other than, of course, to be dressed adequately in cold weather, to eat an adequate diet, and to live a happy, wholesome life—factors which seem to help keep up the resistance of the body to disease. We realize that advice is sometimes given to expose children to common diseases, but this philosophy is not always good. Having any disease is not a normal part of life. We believe that whenever immunizations are available they should be given to prevent disease. With some diseases, the older a child is when he contracts an infection, the better off he is. This is not always true, however. Mumps, which can now be prevented by vaccination, is one of those diseases which can be very serious in adulthood, especially in men, for one of the possible complications is an inflammation of the genitals. It may also be serious in the few women whose ovaries become infected. A smile a day . . . Our heart goes out to the fellow who, after the Surgeon General's report, quit smoking and began chewing toothpicks instead. He has contracted Dutch Elm disease. Life and Health/June 1973 9 There is today an increased interest on the part of many in obtaining and maintaining physical fitness. The number one health question of many of today's fitness-conscious people is, How much exercise can I do and how much should I do to keep fit? ERC SE: ti HOW TO BEGIN BY STAFF I People of any age who have not maintained a program of physical activity or whose work does not require moderately heavy physical effort on a regular basis are out of condition or "deconditioned." Everyone over forty should be evaluated by a physician. Even younger persons, especially those who smoke, or are overweight, or have a family history of heart disease, or haven't really exercised vigorously since high school or college need a checkup before beginning their reconditioning program. Simple tests that the physician can do in his office have been prepared by a committee of experts.' An excellent suggested fitness program for apparently healthy persons appears in a recent report from the Committee on Exercise and Physical Fitness of the American Medical Association.' If you're a sedentary person you should start slowly and gradually toward the desired level of activity or fitness. Walking is without doubt the simplest, safest, and cheapest form of exercise for all but a few. Begin by walking at a comfortable speed and then over a period of days increase first your distance and then your speed, keeping well within your own limits. Usually the exercise should produce only such fatigue as a few minutes of rest will relieve. Walk briskly, an average block in two to three minutes. Gradually increase the distance but keep your speed the same. When you're walking one or more miles (a mile in twenty minutes), accelerate until you can do a mile in fifteen minutes. Later you may wish to start jogging. When exercising with others, set and keep your own pace. Remember, exercise should not be competitive. Don't force yourself to keep up with the group; it may get you into difficulty. Ordinary weariness is to be expected and should not in itself be taken as a sign to discontinue your exercise program. However, if unexpected symptoms such as pain under the breastbone, a feeling of pressure in the chest, anxiety, headache, or dizziness develop, stop exercising. If they do not promptly disappear, or if they recur with slight exertion, seek a medical evaluation before resuming exercise. Sore muscles and aching joints early in your exercise program are common but unnecessary. They are due to exercising too much too soon. Slow down, exercise less, or temporarily stop exercising, but don't quit. Do not use your feelings as an excuse to give up your fitness program. Temporary discomfort is a small price to pay for good health and physical fitness. Joint pains may be due to ill-fitting shoes. Try a change of footwear. The type of exercise is not important as long as you enjoy it and it produces a moderate increase in your pulse rate. In a well-conditioned younger person, an increase in pulse rate to 140-150 beats a minute will probably maintain a satisfactory state of fitness. In older persons the pulse rate should usually be kept at a lower level. Walking, bicycling, jogging, swimming, and gardening are all good forms of exercise. A daily exercise routine is ideal but some prefer a workout on alternate days. Don't push yourself to better a previous day's performance. Improvement will come as a natural consequence of consistent exercise. If, on occasion, you don't feel up to it, refrain from exercise that day, but beware of using such an exception as a reason for abandoning your program. One of the most common reasons for a fitness dropout is lack of motivation as the routine of exercise begins to pall after a few days or weeks. Many find more enjoyment in group activities such as those at the YMCA, YWCA, and similar organizations. But beware of the competitive spirit. These suggestions are for the apparently healthy individual. They are designed to improve health and maintain fitness, thus avoiding heart and blood vessel (cardiovascular) disease. If you have had heart or blood vessel disease, select your program under the continuing supervision of your physician. Action is a law of our being; adherence to the best program for you will pay off handsomely. ❑ REFERENCES ' Committee Report. Is your patient fit? I.A.M.A. 201:117, 1967. Committee on Exercise and Physical Fitness. Evaluation of exercise participation./ A.M.A. 219:900, 1972. Life and Health/June 1973 11 We are all dependent on the life-giving properties of water. But some water may carry a substance that is actually harmful. ■ For the past fifteen years scientists have noted an association between the hardness of drinking water and coronary heart disease. In certain areas it has been found that the softer the water, the higher the death rates from this disease. Hardness of water is caused primarily by its calcium and magnesium content. Other metals do not usually affect hardness. In this article we will confine our discussion to the effects of naturally soft or municipally-softened water, and not to water softened by home water softening units in which calcium is replaced by sodium from the recharging salt (the same as table salt). The Consumer Bulletin' of March, 1963, in an article entitled "Hard Water Is Best for Health," went so far as to suggest that a person with a family history of heart disease should consider moving to a hard-water area. Not all investigators agree with this viewpoint. A 1971 discussion of the problem questions whether soft water is not being falsely accused.2 Many health factors operate simultaneously in any given area. May it not be that instead of being the cause of heart disease risk, soft water is merely an innocent associate of the real cause? The simple presence of a factor in an area where a certain disease is prevalent does not identify it as the cause. Imagine charging an honest man with burglary just because he lives in a locality where burglary is common! The fact that he was found there did not make him guilty. Likewise, a finding that the number of washing machines manufactured in the United States parallels the death rates of certain types of cancer does not make washing machines carcinogenic! Take the diagram above for an example of cause and effect. Consider C to be a box to which balls A and B are attached. If box C is raised or lowered, what happens to balls A and B? Obviously they go up or down because they are attached to box C and not because they raise or lower it. Investigations have shown that softwater drinking is associated with death rates from conditions aggravated by high blood pressure-cerebral hemorrhage in Japan,3 deaths from strokes and heart attacks in the United States 4 and Great Britain,6 hypertensive (high blood pressure) heart disease in the United States,6 and deaths from degenerative diseases other than coronary in Sweden.' The major minerals in drinking water are calcium and magnesium. These have shown no consistent relationship to death rates from any of these diseases, either in lowering or raising them. And there is no firm evidence to link deaths from heart and blood vessel disease to water softness. What other elements in water might be at fault? Concentrations of iron, lead, molybdenum, and chromium are similar in both hard and soft waters. Probably none of these minerals are involved, although the lead content of human ribs in Great Britain was found to be higher in soft-water areas.8 Soft water contains more manganese and aluminum than hard water, while the latter has more boron, iodine, fluorine, and silicon. No consistent relationship has been found between these elements and cardiovascular disease. An obvious error in the search for the harmful water-borne factor has been the practice of checking water supplies at the municipal source be- fore being delivered through a piping system to the consumer. Since water may leach minerals out of pipe metals, its composition could change greatly from the time it leaves the municipal pool to the time it is drawn from the water faucet in homes and other places of consumption. Hard water coats pipes with a layer of insoluble calcium salts, thus preventing corrosion. In some hard-water areas, pipes have to be replaced because they become so clogged with mineral deposits that water flow is hindered. Soft water (and municipally softened water), on the other hand, especially acidic surface water, is corrosive and may pick up significant quantities of various metals from pipes composing the water system. Instead of soft water being a cause of heart and blood vessel disease, might it not be merely the solvent that dissolves some harmful substance out of the water pipes that carry it to the households and drinking fountains? Four recently uncovered clues point that way: Clue 1: Sudden deaths from heart attacks are more common in soft- than in hard-water areas.9 Clue 2: A common cause of sudden death from heart attack is an irregular heartbeat (arrhythmia). Clue 3: High blood pressure could aggravate this irregularity.'° Clue 4: Small amounts of the trace mineral cadmium in drinking water have been shown to produce high blood pressure in rats." In other words, could the chain of events be (a) habitual cadmium intake, (b) blood pressure increase, (c) susLife and Health/June 1973 13 ceptability to irregularities of the heart (arrhythmia), (d) sudden death from heart attack? Cadmium is a constant contaminant of the metal zinc that is used to galvanize iron pipes. It can be dissolved by soft and acidic surface water. This can be seen by letting lemonade stand in a galvanized container. Within a few hours a color change can be seen on the sides of the container when the juice is poured out. Enough cadmium can be dissolved under these conditions to cause cadmium poisoning. Why has cadmium escaped suspicion so long? The small amount of cadmium present in drinking water accumulates over a period of time. It was not discovered in earlier studies because analytical tests were not sensitive enough to detect its presence. Investigators expected to find multiple causes rather than a single factor and so overlooked it. In many areas of the United States and Europe copper pipes are now being used in new buildings in place of galvanized iron pipes. If cadmium is in fact the elusive water factor related to cardiovascular disease, then there should follow a decrease in death rates from this cause. The difference in the incidence of heart attacks would then tend to equalize between the hard- and soft-water areas. So, although there is not conclusive evidence to prove cadmium guilty, you might want to have your drinking water checked for cadmium content, if you have heart trouble. Some people will benefit from using bottled water for drinking and cooking. When the facts are all in we may find that soft water, free from all contaminants, is better for your heart and the rest of your body too. Meanwhile, a good course to follow would be to drink abundant amounts of the best water you can get, for water is still the best universal medicine. • REFERENCES ' Anonymous. Hard water is best for health. Consumer Bulletin. 2:27, 1963. 2 G. W. Comstock. Fatal arteriosclerotic heart disease. water hardness at home, and socioeconomic characteristics. Am. I. Epidemiology. 94:1, 1971. ° J. Kobayashi. Geographical relationship between chemical nature of river water and death rate from apoplexy. Ber. Ohara Inst. Landw.Biol.11:12,1997. Life and Health/June 1973 14 ° H. A. Schroeder. Relations between hardness of water and death rates from certain chronic and degenerative ness and death rates in cardiovascular diseases. Acta med. scandinay. 178:239, 1965. diseases in the United States. I. Chron. Dis. 12:586, ° M. D. Crawford and T. Crawford. Lead content of bones 1960. ° J. N. Morris, et al. Hardness of local water supplies and in a soft and a hard water area. Lancet. 296:699, 1969. ° T. W. Anderson, et al. Sudden death and ischemic heart mortality from cardiovascular disease in the County disease: correlation with hardness of local water sup- Boroughs of England and Wales. Lancet. 280:860, ply. New England I. Med. 280:805.1969. 1961. H. A. Schroeder. Relation between mortality from cardiovascular disease and treated water supplies. I.A.M.A. 172:1902, 1960. G. Biorck, et al. On the relationship between water hard- 'o H. A. Schroeder. The water factor. New England Med. 280:836,1969. M. Kanisawa and H. A. Schroeder. Renal arteriolar sclerosis in hypertensive rats given cadmium in drinking water. I. Exp. Molec. Path. 10:81, 1969. The small amount of cadmium present in drinking water accumulates over a period of time. REVENGE By VIRCHEL E. WOOD, M.D. Pictures by THOMAS J. ZIRKLE, M.D. ■ The loss of fingers resulting from the injection of drugs into arteries (intra-arterial) is becoming a common picture among young people. A 21year-old man, for example, inadvertently injected Seconal (a barbiturate) into an artery instead of a vein, and lost all his fingers on that hand. In one hospital in Denver, Colorado, there have been six similar cases over the past two and a half years. Dr. R. Hare, a surgeon in Los Angeles, has himself seen thirty-four patients with Life and Health/June 1973 15 Dr. Virchel E. Wood is chief of Hand Service and assistant professor of Orthopedic Surgery and Rehabilitation at Loma Linda University Medical Center, Loma Linda, California. These pictures are not pretty, but then neither is drug abuse. the same problem during the past four years. When one realizes that an estimated 100 million Americans use some form of mind-altering drugs, it is no wonder that the incidence of losing fingers has been on the rise. Actually a variety of drugs have caused this complication. Reports have appeared in the medical literature of similar cases involving heroin, amphetamines, barbiturates, or Darvon. When mistakenly injected into an artery in the arm these drugs go directly to the hand in such concentrations that they cause destruction of the inside layer of the small vessels of the fingers. The arterial injury looks similar to charred or burned tissue. The result is gangrene and subsequent loss of the fingers. Even more frightening is some of the Life and Health/June 1973 16 recent evidence produced by Dr. Allen E. Inglis, of the Hospital for Special Surgery in New York, showing that people who use LSD may lose their fingers for yet another reason.* LSD (lysergic acid diethylamide) is a vasoconstrictor producing such a degree of closure of blood vessels that even a very small scratch may result in infection and massive tissue destruction. Eventually amputation of the finger tips becomes necessary. Loss of blood (ischemia) to the extremities is particularly evident in people who have an unusual sensitivity to LSD. In addition, if the individual is an LSD user and a heavy cigarette smoker, the chance of gangrene is further increased by the narrowing of the blood vessels in the hand, owing to the combined effect of LSD and absorbed nicotine. The re- sulting blood loss to the extremities, lack of oxygen, infection, and gangrene may result in the loss of the whole hand. Red devils, Goofballs, Pink ladies, Red birds, downers, or whatever you want to call Seconal or the other barbiturates account for a steady 3,000 deaths a year in the United States. People who turn on with barbiturates find themselves turned off with brain damage, mental deterioration, psychosis, convulsions, insanity, or an overdose death. Loss of fingers is only a minor complication compared to death, but it is a new seriously disabling curse from an old red devil. ❑ REFERENCE * Hosp. Trib., Monday, May 1, 1972, p. 3. Robbing Peter to Pay Paul in Athletics ■ An ergogenic aid is something that tends to increase an individual's work output. Ergogenic aids may be physical and mechanical, nutri.:onal, drug-related, and psychological. They have been used in athletics by coaches who like to get the most out of their players, even though many ergogenic aids are merely psychological in their effect. The British call such use of any chemical substance not present normally in the body and not essential to a healthy person's competing in athletics doping! And according to a ruling of the International Amateur Athletic Federation, athletics should make use of no agents that stimulate muscle and nerves, that dull the sense of fatigue, or that form drug dependence. Of the physical and mechanical ergogenic aids, oxygen increases work potential, but must be given during the exercise period itself if it is to maintain its effect. Even though oxygen may offer some psychological help, the best scientific evidence shows that it is of very little real value—oxygen cannot be stored and the increased oxygen effect cannot last longer than two or three minutes unless the person can breathe it all the time. Science gives no evidence that ultraviolet rays, "negative ionization," and massage increase physical ability or strength, but there may be a greater feeling of well-being (purely psychological) as a result of their use. The best ergogenic aids to date are most forms of physical exercise, which increase strength and possible work capacity in a direct relationship to the amount of hard, demanding, and persistent work done. Protein and amino acid supplements have been used as nutritional ergogenic aids, but most scientific evidence shows that a well-balanced diet will supply all of the protein and essential amino acids needed by any athlete. In fact, a diet continually stressing high protein may be bad, because a high protein diet requires as much as 5 per cent more oxygen to burn the food. Digestion and metabolism of protein cause increased formation of acid waste products which must be excreted by the kidneys. As for the use of vitamin supplements for ergogenic aids, they are generally overrated. Some have used wheat germ, minerals, and honey for ergogenic aids. Wheat germ as a source of vitamin E is excellent, but it is not known whether or not people actually benefit from it, and adding minerals to the diets of athletes will have little or no effect on increasing muscular performance in one who is already in good condition, eating a proper diet, and getting sufficient water. Most dangerous among ergogenic aids are drugs. Those of the amphetamine family—widely in use among athletes—impair a person's ability to solve the more difficult problems arising in problem-solving sports such as football and have a bad effect on pulse and respiratory recovery time as well. Other drugs which have been used as ergogenic aids include caffeine, camphor, cocaine, tranquilizers, strychnine, digitalis, nicotine, nitroglycerin, alcohol, benzedrine, nitrites, thyroid extract, adrenal cortical drugs, insulin, and the androgenic-anabolic steroids, these latter drugs having caused liver damage and other serious complications in the body, increasing weight by fluid retention but not increasing muscle strength or quickness. ❑ Donald L. Cooper, M.D. Ergogenic aids and drugs in athletics. J. Am. College Health Assoc. 20:375-377, June, 1972. Life and Health/June 1973 17 Warning! You read this article at the risk of becoming dissatisfied with your present way of life. Breedlove story ROBERT E. ROMANELLI • The little goats were frolicking in the meadow and just across the road in a sunlit pasture, where horses grazed peacefully, the children, their faces bright with wonder, ran through golden fields of hay to meet the goats halfway down the path to the woods. Autumn colors flooded the sky when the wind blew flame-red leaves into the air, tossing orange and rust, yellow and pale-gold magic over the lush green grass that sprang up everywhere on both sides of the rocky road. The woods, edging close to the path and near to the old farmhouse in which I was living, dropped evergreen needles and pine cones on the earth and scattered treasures from the spruces and the firs across our paths. On the front porch, tall yellow-hazed cornstalks crisscrossed over bright pumpkins and gourds, while a nanny goat pulled at the bale of hay set on the stair. From the door hung Indian corn in vivid fall shades, along with a copper bell, and some scarlet bittersweet that vied for beauty with the firethorn that receded into the woods across the way. But from the house's open windows there floated into the air the nostalgic fragrance of homemade bread, an oldfashioned smell of goodness and wholesome delight. Memories warm and sparkling flooded my mind, images of Christmas bread and Easter bread, of pumpkin bread on Thanksgiving and cranberry bread on New Year's Eve, holidays deepened by family ties and brotherly love, by visiting grandparents and cousins, by warm sunny days in June with honeynut loaves cooling on the back porch in the shade, raised high on racks, awaiting a birthday party. Life and Health/June 1973 18 As I looked up to the mountains, the slanting rays of the late afternoon sun —for I had lain on the grass several hours that peaceful day—reflected an aura of deep pink washed in far distant snow-capped jagged ridges set in graceful silhouette against the deepening purple of the sky. The clouds on the horizon filled suddenly with the warm radiance, flashed brilliant gold and, then, with the onset of evening, faded into blue-gray wisps. Now the mountains that once were pink against a bluish backdrop had reversed in hue, gone blue against a veil of darkling pink, and then were seen no more as the silent shades of night fell over the hills and forest of northern Georgia. I walked quietly back to the farmhouse. Inside, Emily and Bern, the friends I had come to help for a few months, were spreading sweet-smelling honey water on loaves of date-nut bread that had just been taken steaming hot from the oven. "They are beautiful!" said Bern in his slight accent that hinted of his birthplace in northern Germany. "Sie haben recht!" I quickly replied. You're right! The room was filled with the fragrances of fruit breads and carob breads and loaves boasting savory herbs. "All these will sell like hot cakes," laughed one of the children. "Wunderbar!" cried Emily, "I hope so. We could use the money to buy a dough hook!" And so we did. The dough hook was purchased the following week, for the little business of selling homemade bread, which Emily and Bern had started merely as a lark, was blossoming into a full-fledged albatross! Indeed, there were many problems that arose. The fame of the bread business grew to such an extent that it was necessary to buy several ovens to keep up with the demand for good, wholesome, homemade breads. Even a local newspaper ran a story with color pictures on the breadmaking idea of the young couple with four children who absented themselves from their usual teaching positions to try for a year to make a go of supporting their family by baking healthful goods for the public. The public were very appreciative and couldn't seem to get enough of the many different kinds of breads that Emily invented. Our Daily Bread, as the little home bakery was called, produced whole-wheat bread, wheat-germ bread, date-nut bread, German black bread (or Schwarzbrot), a multigrain loaf, a protein herb bread, raisin bread, rye bread, onion bread, potato bread, and once, just for fun, something for the children called bubble-gum bread —minus, of course, the bubble gum. When a television station from Atlanta came to film the bread-making process—even the children helped with the baking—Bern exclaimed in despair, "Ach mein Freund! We will have to get more people to help!" And again—and so we did! For that autumn there were many young college students returning to school and as they drove by the town in which Our Daily Bread was situated, they spied the signs that Bern had put along the highway and found their way to our farmhouse, hungry and happy to find a charming spot with food and quaint atmosphere where they could stretch out on the grass and make a luscious sandwich with homemade bread. - Eventually, one of these college boys, when he discovered that the onetime teachers had a motive to. educate the public in healthful living and natural foods, decided to spend a semester learning a less hectic way of life in the practical school of breadmaking. And so we adopted Phil, complete with long hair and tousled blond moustache and inquiring blue eyes, into our family on a temporary basis. Phil, with his semihippie overtones, was nearly as much a public attraction as was the bread—and he was very helpful too. The happy atmosphere engendered in the old farmhouse of a big family working together and serving the public appealed to the people who came from the cities and from the rat race of modern business hustle and bustle. Often one would hear a married couple who had come to buy bread say to Emily, as she shared wholesome recipes using unrefined foods with the visiting housewife, "Wish we could do what you are doing—you and your husband—getting away like this and making it on your own and living healthfully. We've often thought about getting ourselves a little place in the country where we could grow food and where our children could play in the fresh air and sunshine, but we never seem to break from the old routine—say, I bet the water's better here too!" And then one of the children would bring out two tall glasses of cool spring water, if it happened to be a warm day, and as they enjoyed the simple gift of water the people would respond to that inborn desire in every heart for something better, for a more natural, more wholesome way of life, for a return to good clean living and simple recreation, uncrowded by the tinsel and glitter, the pressure and artificiality, of contemporary culture. Sometimes someone would say to me, "You must love living and working here with these nice folks, surrounded by nature. Why, it's so quiet on the path in front of the house you can almost hear the forest trees whisper among themselves." Just about then, Jenny, one of the nanny goats—the one that always Life and Health/June 1973 20 gave me a kiss on the ear whenever I milked her—would somehow get onto the back porch and then make her way into the house with four yelling children running behind until they managed to chase her right past the nose of a customer buying bread and out the front door. At that point I would have to admit to our clientele that it wasn't always as quiet in the country as one might imagine. As the year drew on, we found that we were offering more and more of what little advice we knew to help people discover the joys of a happy, productive life. We shared all the knowledge we had. Emily instructed several of the women in baking, explaining that it is best to allow the freshly baked bread to cool for twelve hours or more before eating it. When people came to understand what was good for them and what was not, they eagerly anticipated adjusting to the change in diet or routine. Emily would explain that for bread to be wholesome it should be light and dry and sweet, that is, it should not be made from a dough that has soured. And, of course, we used yeast to raise our dough. Because we baked with primarily whole-wheat flours, we let our dough rise twice before shaping it into loaves in preparation for the oven. Quite often, after some loaves were finished baking, people would come into the kitchen and ask, "What are you doing with that paintbrush?" and I would have to explain that we were "painting" the loaves with a little honey water to make them shine. "Say,' someone would inquire, "is honey really good for you?" "Well," Bern would tell the listener, "the Bible says in Proverbs, 'Hast thou found honey? eat so much as is sufficient for thee. . . . It is not good to eat much honey.' A little is good for you, but the sweetness of honey goes a long way—that is why we like it instead of sugar, because we eat less sugar this way." On another occasion I had an opportunity to share with a man—who wanted to learn how to bake bread before his wife learned—a "neverfail" recipe that my friend, Charlotte Lang, in Tennessee taught me. The method is easy and somewhat eliminates measuring the flour. All you have to remember is that to every cup of water (or other liquid, such as tomato juice for tomato bread), you add one tablespoon oil, one tablespoon sweetening, and one teaspoon salt. The amount of yeast may vary some. If you use a little more yeast, the bread will rise faster. Try more than one way until you find the method you like the best. Usually one-half package of active dry yeast (about one-half ounce or one tablespoon) is used per cup of liquid, and that will make a one-and-onehalf pound loaf of bread, for which you will use about three cups of flour. In "... the nostalgic fragrance of homemade bread, an old-fashioned smell of goodness and wholesome delight." Charlotte's experience, two tablespoons of active dry yeast worked for a batch of dough that made up to four or five loaves of bread. When the time comes to add the flour, you can even begin experimenting a little. You simply add flour until the consistency of the dough is right to begin kneading. "Well," inquired the anxious husband, "how do I know when the consistency is right?" That question I had a little difficulty answering, for in my case I was just simply shown. So I showed him, too, and we made a loaf of whole-wheat bread together. "Boy, that's easy," said the man when he had finally gotten the idea. "You just sort of tap the dough and see if it springs back at you, not too fast and not too slow—just sort of rises back to the surface, nice and steady." That wasn't exactly the way it had been explained to me, but since his own definition made sense to him, I didn't interfere. I just smiled and said, "See, you're already an expert baker." Then we let the dough rise again and finally put it into the oven, shaped in one-pound loaves. We watched it carefully, and I explained to my friend the baker that although the standard is usually "bake at 350° for one hour," the temperature and time may vary considerably from recipe to recipe. When our loaves were golden brown on top, we took one of them from the oven, lifted it out of its pan, and turned it over. Golden brown on the bottom too! It was done—thoroughly cooked through—a sweet, dry, light loaf. You can be sure the man took that loaf home to show his wife. In fact, his wife arrived at Our Daily Bread the next day—for the second lesson! She asked a few more questions than her husband had asked, but I was feeling fresh and invigorated. Before getting a good night's sleep, I had gone out to the meadow and lain on my back in the grass and wildflowers. Overhead the moonless sky invited millions of stars to gleam and twinkle through the night. Unobscured by city smog, the tiny gems of silver light filtered through the clean country air and filled the black sky with a glory far surpassing the splendor of crown jewels or impressive skyscrapers. My mind was put to peace, my thoughts at rest. The serene sky formed a diadem of milkiways over my dreams of tomorrow's breadlove story on the other side of the dawning. ❑ ti7e Goo by MARVIN GREEN, as told to LOUISE PRICE BELL This man learned the hard way. You could take an easier route. • Because I had always been healthy tioned me about my daily routine and I paid little attention to the care I was my eating habits, I'll admit that I felt taking of myself, especially after I got a bit red faced as I confessed to the out of college and began working at a small amount of exercise I had week in sedentary job, driving to and from the and week out, and I could tell by his office, eating heartily, and developing serious expression that he wasn't a real paunch. When I began getting pleased with my account. short of breath every time I hit the In my ignorance I added hopefully, stairs or walked too fast, I decided it "Shall I start jogging? Some of the was time to see my physician. guys at the office are out jogging every The results of a checkup didn't spin morning." My physician explained that jogging me up to cloud nine. I had high blood pressure, and an electrocardiogram was much too strenuous for me, at showed that I had developed angina least until I had worked up to it with pectoris—heart pain because of lack of plenty of walking—and had also lost oxygen to the heart muscle. This, the some weight. He told me to give up my doctor explained, was causing my meats, gravies, potatoes, macaroni, shortness of breath. When he ques- bread and butter, and switch instead Bike riding is a pleasant form of exercise. Life and Health/June 1973 22 to lavish helpings of fruits, vegetables, fish, and green salads, with six glasses of water a day plus fruit juices. Setting the alarm clock thirty minutes earlier than usual, I began every day with an early morning walk, coming home to a healthful breakfast of fruit juice and cereal with fat-free milk, instead of the usual griddle cakes, maple syrup, doughnuts, and coffee. My first few mornings out, I couldn't walk very far or very fast, but in time I was able to walk one or two miles at a lively gait! My doctor was pleased the next time I presented myself at his office and even approved my getting a bicycle. My wife and I thoroughly enjoyed the bike rides we began taking into the country. I also went to the "Y" once a week for a swim and could almost feel the pounds rolling away. It is now a year since my awakening to my poor physical condition. I've lost twenty-two pounds and walk at least three miles every day. I learned also not to be a slave to my car, and decided that when I need something at the neighborhood drugstore I would walk instead of getting into the car and driving the short distance. All this readjustment would have been unnecessary had I been wise enough to have regular checkups. I could have played tennis and jogged— which I hope to do soon—but I'm thankful I woke up in time to begin eating properly and learning how to take care of myself. I look like a different person, am firm-fleshed and svelte; the paunch is gone. My friends tell me I look wonderful, and the world seems like a much different place from what it did when I was sluggish, lazy, and overweight! 0 Sunnshineis 0,# ad Yo Os DearG H MEHN C?//0 If you want to stay looking young, this article is a must. The jet has climbed to thirty-one thousand feet to get over a turbulent area. A few cirrus clouds drift by. At this altitude the sun's rays are only slightly broken up by dust, smoke, or smog, and unshielded human skin ould not long endure the intense ultraviolet. Yet even here, there enough fine particles in the air to make the sky a deep blue. n the moon, lunar astronauts tell us, the sun is so bright they annot look at it even with their tinted visors. Direct exposure of the body would be fatal. So while earthlings rejoice in the sunshine, without which life on earth could not exist, they should not fail to be glad for clouds, fog, and other water vapor which filter out enough of the intense short-wave lengths which can be lethal. A constant screen against the potentially harmful, very short-wave lengths of the spectrum—the ultraviolet and still shorter lengths— is oxygen, which absorbs these rays and forms ozone. 42 Ozone, in turn, blocks out almost all the ultraviolet and X-ray wave lengths of the spectrum so that 99 per cent of the solar energy reaching our earth is composed of harmless infrared and longer rays. However, the remaining one per cent can still cause a person much harm under unwise exposure. Although particulate matter in the atmosphere protects us against excessive exposure, the concentration may become so great as to darken the sky and cut out too much sunlight. The smog which results from motor exhausts, industrial plants, and smoke frequently becomes so dense over large cities that it hides the sun Life and Health/June 1973 23 at noonday. Even a haze such as rises from the Blue Ridge Mountain forests may not permit sufficient sunlight to get through, but it is certainly more acceptable than the noxious smog. Sunshine is such a delight Sunshine is so delightful it is hard to realize that too much can be harmful. To stretch out and soak up the warmth of its infrared rays rests and relaxes your whole body. Your cares and worries simply melt away. But beware! This peaceful state can lull you to sleep or make you overindulge when you are awake until someone warns you that your skin is lobster red. Unfortunately, you may be severely burned before you know it. The pain and blistering begin about six hours later. How much is too much? Dr. Hoehn was born in sunny Saskatchewan, Canada. Early in life he became involved with researching new varieties of grain for a nearby government experimental farm. In the late dreary thirties he decided farming was fun but he could hardly afford it. Now, thirty years later, he has a "stump ranch" as a hobby on Vancouver Island. His children are busy during the summer vacation planting and caring for trees and flowers and a large garden. He himself enjoys riding around on a small tractor, knowing that he doesn't have to wrest a living from the soil. A regular lecturer on dermatology to medical and lay groups, Dr. Hoehn has had more than sixty articles published. By lecturing at "stop smoking" clinics, he has helped some two thousand people break the habit. Dr. Hoehn is in private practice in the field of skin cancer and skin diseases in San Gabriel, California, and is associate clinical professor of dermatology at Loma Linda University. Life and Health/June 1973 24 How much sun you can take without harm depends on a number of things.1,2 The amount of natural pigment in your skin is the most important. After that comes the amount of acquired pigment or tan, from previous exposures. For a certain minority the tolerance to sunlight may be affected by a number of other factors such as certain diseases, inherited or acquired sensitivities, and exposures to various drugs and chemicals. But if it happens to you, that minority is a very important one. How much can you stand? It is hard to understand that for some, just to walk out to the car with bare arms—just a moment of exposure to the sun—can cause them to break out as much as a week later with a ten-day itch and rash. They are like photographic film; just a flash and the chemicals in their skin have changed. Some are so sensitive that even the long light waves trouble them.' The average individual will never burn from an electric light or from light that passes through window glass; but these supersensitive people may. Many common drugs sensitize people.1-2 Among these are medications for diabetes, water pills, antibiotics, deodorant soaps, cosmetics, tranquilizers, and many less commonly known drugs. One of the commonest of drugs, which is usually taken without prescription, causes a lot of sensitivity. That drug is alcohol in any form—beer, wine, or hard liquor. When patients report to me that they burn at the beach one time and not another under similar conditions, the solution of the mystery frequently turns out to be the taking or not taking of alcohol. Moral: leave it alone. Those who burn easily and repeatedly suffer the most damage. Others, who burn only once each spring, feel little concern over their few days of discomfort and shrug off the doctor's warning as not applying to them. But if they burn once a year, in fifty years they will have suffered fifty burns, with probably some extras, each having left its measure of permanent injury to the skin. The accumulated effect will become more and more evident with the years, and so will the liability to skin cancer.3 Brown eyes are the thing Blonde, light-complexioned, blue-eyed people are much more susceptible to sunburn and to skin cancer than dark-haired, brown-eyed, olive- or dark-skinned ones.4.3 From a dermatologist's viewpoint, if you have blue eyes and naturally red hair, your safe time in the sun is so limited it really allows nothing for sun bathing. But a brown-eyed redhead can probably stand as much sun as a blue-eyed blonde. Surprisingly, an olive-skinned, blue-eyed individual may burn more readily than a brown-eyed blonde. There are many factors, however, which can upset this rule of the sun. The only safe rule is not to sunburn, whether you have little or much safe time. Tan lightly or darkly as you wish and according to the response of your skin, but avoid getting tender, if possible. Don't get old before your time The concern of most people is the painfulness of a sunburn. They rarely think of the harm the skin has suffered. In reality, the pain is the least important. It will be gone shortly. But the freckles, the sunspots, the dryness, the roughness, the wrinkles, and the aging persist and tend to get worse with the years." Cosmetically, especially for the comparatively young, these are the most important hazards of sunburn. They are disfiguring. Age gets blamed for most of the damage done to the skin by the sun. Actually, when biopsies are taken from skin that has not been sunexposed, no aging changes can be seen under the microscope up to age fifty. However, biopsies taken on the same person from the back of the hands, the V of the neck of women, and the face and ears show definite changes8 on redheads by the time they are nine and on almost everyone by age twenty or thirty. So in your effort to tan and look young and robust, don't overdo it and make yourself look old and weather-beaten before your time. You're just as old in one spot as in another Patients still comparatively young come to me with badly blotched arms and ask if I can rid them of their "liver spots." I usually turn the arm over and show them how clear and soft and supple the skin is on the under surface where it has not had much sunshine. If the damage were due to the liver or to aging, the spots should be present on the covered skin as well as on the exposed areas. There is no worthwhile remedy once the damage is done. The only effective prescription is prevention. Don't lose your curves The energy of light forces some of the rays through the outer skin or epidermis, into the dermis or deeper layers where it causes structural changes in the skin.3 There is a loss of collagen, a gelatinlike protein, a reduction of fatty substances which hide surface veins, cover bony joints, and help give women's faces and hands their feminine curves. Without this overlying padding, the face and back of the hands become angular, knobby, and masculine. In hands that are exposed much, the large veins stand out and the tendons and bones are covered with a thin, easily torn skin. We think of this as a result of aging, but most of it is solar damage, unless seen in both covered and exposed areas. Unless you are trying for a big crop of freckles, have a healthy respect for exposure to the sun. Sunlight penetrates into the tissues The cosmetic and aging effects of excessive sun exposure are not the only hazards. Most people think of sunshine as merely caressing the surface of the skin, but it goes deeper. Reach over now and pinch or pick up a fold of skin. Pull it, stretch it, twist it, and it still holds intact and goes back into place when you let go. This is really a miracle. You were putting stress not only on elastic tissue and skin, but on capillaries, the smallest blood vessels in the body that feed the skin. Capillaries are fifty times thinner than a human hair.' Their walls are made of the thinnest and most delicate material—not of muscle, but of a single layer of flattened cells. Yet these most delicate structures which remain elastic and strong for a lifetime can be so injured by sunburn as to inflict permanent harm to the capillary walls so that they lose their elasticity and bruise and break easily.3 A bump, a slap at a mosquito, or the scratching of an itchy spot may be enough to cause blood to seep out of the injured vessel and make a large purplish discoloration. The skin-tanning phenomenon Fortunately, the sun exposure that threatens damage to the skin also hastens its protection.5 The immediate effect is an initial tanning of the skin within a few minutes after exposure, believed to be brought about by the darkening of pale melanin already present in the skin. In the next couple of days the body moves melanin granules upward from other regions to the irritated surface. This increases the darkening. If you were a chameleon you could move enough melanin to change color in a few minutes, but as a human, you can move only a little at a time. True tanning, the production of new melanin, is rather slow. Some Life and Health/June 1973 25 the skin's main defense against sunburn lies in its melanin content, it has other protectors as well. One of these is a horny layer of cells at the skin's surface. This layer scatters and absorbs radiation, and it becomes thicker with repeated exposures and so helps prevent damage to the deeper layers.5 What can we use? darkening occurs the first week, but major results take about nineteen days.5 If the cells are damaged, they will put out a whole cloud of pigment which will appear as freckles. If they are permanently damaged, the spots become permanent freckles or lentigo or solar pigment plaques. But while "If you were a chameleon you could move enough melanin to change color in a few minutes." Fortunately we are getting better sun protectants.2 The most widely advertised are not always the best. The latest group with the widest use is the PABA (para-amino benzoic acid) preparations. PABA is not effective in cream or ointment bases, but you can probably have your druggist mix 5 per cent in rubbing ethyl alcohol. If you prefer a commercial preparation, it is sold as PreSun and Pabanol. There are esters of para-amino benzoic acid that are good, but not quite as good. However, for many people they are adequate. PABA should be applied two hours before going in the sun so it can soak into the surface layer of the skin and not sweat off too quickly. Reapply it every two hours when in the sun. It is invisible and is like applying an after-shave lotion. P ABA will filter out the sunburn rays and will let you tan. In fact, even redheads can get a tan if they use this diligently and repeatedly. The second group is the benzophenones which filter out many near visible light spectrums as well as the ultra violet wave lengths. These do not allow you to tan and are best for people with a mild photosensitivity. Popular brands are Uval and Solbar. They are white lotions and are also invisible. They taste bad if they get on your lips. If you are swimming they have to be reapplied after each swim. The third group includes red veterinary petrolatum (sold as R.V.P.) with various additives to block out all light if desired. They are greasy like vaseline, which may be objectionable to some, but they stay on longer than others for water and snow skiing and for other water sports. They provide a base for a sun-protecting lipstick (RVPaba sunstick) which can be used on the nose and cheeks. It is excellent for the person who gets fever blisters or cold sores from the sun. What is a sensible approach? If you cannot tan, don't try. Avoid the sun from 10:00 A.m. to 3:00 P.M. when possible and longer if at the beach. Wear clothing that is heavy enough to shield you from the sun when the weather is cool. Use a wet suit when skin and scuba diving and even when water skiing. But if there is an event or sport that you enjoy, cover all exposed areas with one of the three groups of preparations mentioned and reapply frequently, depending on sweat and water conditions. If you can tan, be sure to go at it gradually. Put PABA on the first time or two until you are protected with your own tan. Then just use PABA on the ears, cheeks, V of the neck, shoulders, and back of the hands because these areas are out in the sun so much they suffer damage the most. If you stay in the bright sunlight for hours, reapply the protection through the day. But for mowing the lawn and doing garden work, one application in the morning should protect you against burning, but still let some sun get to you. A farmer or outdoor worker should use it at least morning and noon. A little sunshine is good, and canoeing, boating, and water skiing are a lot of fun. But don't neglect your skin or you'll find you paid a high price for your fun. Remember, you want to enjoy life when you get past your teens, so don't ruin your skin now. Conservation is the thing today —it will apply to your skin too, tomorrow. ❑ REFERENCES F. Daniels, Jr., J. C. van der Leun, and B. E. Johnson. Sunburn. Scient. Am. 219:38, 1968. 2 I. Willis. Sunlight and the skin. J.A.M.A. 219:1088,1971. 3 J. B. Howell. Skin cancer. Skin 1:197, 1962. 4 H. S. Diehl. Healthful Living. New York, McGraw-Hill Book Co., 1964, p. 207. 5 A. L. Lorencz. Physiological and pathological changes in skin from sunburn and suntan. J.A.M.A. 173:1227, 1960. 6 A. M. Kligman. Early destructive effect on human skin. J.A.M.A. 210:2377, 1969. 7 F. Kahn. Man in Structure and Function. (Translated from the German by George Rosen.) New York, Alfred A. Knopf, Inc., 1943, p. 191. 1 yur o wonderful body Fascinating facts about that most wonderful creation—you. MAN'S BEST FRIENDthe White Blood Cell By CARROL S. SMALL, M.D. This lifesaving powerhouse is only 1/2,500 of an inch across! W hile blood contains several kinds of white blood cells, this time I'd like to talk to you about just one, the neutrophil. This tiny cell is only about 1/2,500 inch in diameter, but it does a heroic job of befriending us. When any irritating material such as bacteria or a splinter, for example, gets into your body tissues, a fascinating process of defense begins. The small blood vessels nearby open wider, and for a time more fresh red blood rushes through. Later, so many vessels are open that the blood flow slows down. Then the neutrophils leave the blood stream and lodge like driftwood against the blood vessel walls. Once lodged there, like an aggressive salesman, they put a foot in the door—quite literally. A small tongue of cell substance called a pseudopod reaches out and finds a crevice in the vessel wall and in a matter of a few minutes squirms through. Soon the whole cell, which is as fluid as raw egg white, has oozed out into the tissues nearby. The neutrophil, once loose, moves about freely. Indeed, many irritants seem to have a strong attraction for it. Eventually the white cell finds the bacteria, the splinter, or other irritant and is soon followed by many thousands more. If the offender is a bacterial cell, the white cell wraps itself around it, thus swallowing the bacteria bodily. But then what? Might not bacteria, which can kill human beings, also kill the tiny white cells? The neutrophil cell contains tiny sacs of fluid called lysosomes, or dissolvers. When the cell has swallowed an offending germ, the sacs burst and literally digest the germ and that's the end of him! Many white cells are overwhelmed by superior numbers of bacteria, and they die. "The blood of martyrs is seed," however, and the very cell juice of dead neutrophils stimulates the bone marrow to make and release more such cells, so the body's supply is maintained. Indeed, if the damage to body tissue by the offending irritant is at all extensive, the supply of neutrophils is speeded up, and the number in the blood increases greatly. Anyone who has had surgery for appendicitis, ruptured stomach ulcer, or a similar critical situation probably knows that a white blood cell count was part of the diagnostic procedure before the operation. The number of neutrophil cells in the blood is a very sensitive indicator of infections or other causes of body damage. These white cells normally number about five thousand per cubic millimeter (a cubic millimeter is about the size of a common pinhead). In mild infections they may double in number, and in severe ones, may increase six to eight times. The motto of the Boy Scouts is "Be Prepared." The neutrophil white cells could well have the same motto. They are always circulating in the blood, always ready on a few moments' notice to spring to our defense. How do they move about? How do they crawl through a blood vessel wall and leave no hole behind? How do they find the invaders of the body? How do they swallow the invaders? How do the lysosomes work? For exact answers to these and many more questions, the best minds in medical science are still searching. But an all-wise Creator knew what we needed for defense against trouble and made it immediately available. Life and Health/June 1973 27 house call The doctor advises on some common health problems. The Ancient Complaint By FRANKLIN N. CRIDER, M.D., M.P.H., T.M. iarrhea. What is it? What does it mean to you? Can it be disability, disease, or death? It may be any or all of these. Diarrhea is an abnormal frequency and liquidity of intestinal discharge. It can be both a disease and a symptom. The pertinent question is What can we do to prevent this common complaint of travelers—and people who stay at home? First, let us examine causes for the disease. D Causes Bacteria such as Staphylococci, Streptococci, and Salmonellae as well as other common germs cause diarrhea. So do such parasites as the amebas, found in water, and worms, contracted through poor hygiene. Certain funguses, such as molds and algae, and toxic substances in mushrooms, mercury compounds, and detergents do too. Emotional upset may bring on diarrhea and so may food poisoning, at one time a significant problem in the U.S. but far less common today. Actually changes in diet, excessive amounts of certain foods, and nonbacterial contaminants in others also cause diarrhea. Whenever we get careless in our habits of cleanliness, we encourage the infections that lead to diarrhea. It is important to wash our hands after using the bathroom and before eating, to bathe frequently, and to avoid as much as possible places where the sanitation is poor. Traveler's trot New and exotic food, water from a different source with an altered mineral content and sediment, and excessive Life and Health/June 1973 28 eating and drinking may lead to "traveler's trot." When visiting a new area, travelers should eat sparingly of light, easily digestible foods, avoiding fats, especially in warmer climates. Anything you can do to facilitate travel, relieve nervous tension, and get the proper amount of rest is good treatment. If you do not improve immediately, you are in good company, for even scientists and scholars have succumbed to "the disease" and graced it with such appellations as Bangkok Blues, Cairoitis, Delhi Belly, Hong Kong Hopscotch, Aztec 2-Step, and Montezuma's Revenge! So just imagine you have joined the company of the world-famous Globe Trotters. "But," you say, "I am not expecting to travel much, especially to those tropical lands where there are amebas, worms, and dysentery." Unfortunately, we also have these things here, although hopefully seen more rarely. Home diarrhea What causes do you look for in home diarrhea? First, you must consider who has it. If all the members of the family are simultaneously down with the complaint, it may be from food poisoning at the family picnic, but if the inconvenience is isolated to one individual, he has probably picked up a "bug." On the other hand, if only the children have diarrhea, worms may be at the root of the evil. Prevention Proper refrigeration and cooking of food help prevent trouble, and in developing areas of the world scrubbing fruits and vegetables with soap and water is the easiest method of preparation. Any fresh vegetables to be eaten raw may also be treated with iodine or chlorine compounds to destroy the troublesome bacteria and motile amebas, and then finished with a final rinse of boiled water. Although this method does not invariably destroy all amebic cysts, it does relieve the mind! If you cannot boil your water, the same chemicals can purify it; use 2 tablets of Globaline (iodine) to a quart or 2 tablets of Halazone (chlorine) per quart of raw filtered water. Control What can you use at home for control of minor diarrheas? Kaolin and pectin are a popular mixture of clay and fruit extract. Charcoal, mint tablet, or bismuth preparations also relieve minor symptoms and soothe the bowel. These medications do not automatically stop the outflow of watery stool, which within limits is a good thing, since this is the body's way of relieving itself of the offender. Most people in some areas of the world, however, are so accustomed to minor abdominal pains and extra bowel movements that they are not ready to do anything but wait and see. It is fortunate that the majority of these illnesses do clear up spontaneously. As soon as the bowel throws off its "bug" or poison, it settles back to its own routine. If you do not soon experience relief, by all means see your physician, who will prescribe specific medicines. If the sufferer is a baby, take him to the doctor at once. Do this for the elderly or malnourished, who cannot endure the losses of fluid and food. Go to the doctor whenever you have persistent nausea or vomiting, when you are not improving and your movements have become all water with little stool, or you see mucus or the smallest tinge of blood. Play it safe. Actual cases An interesting case is that of a group of boys on a three-day campout in the mountains, their immediate campsite being well chosen for cleanliness, good drainage, and sanitary waste disposal, with a good deep pit latrine. When they were on a long hike the boys drank from A group of boys on a three-day csunpout chose their campsite for cleanliness, good drainage, and sanitary waste disposal—but one error in judgment resulted in all becoming sick. a crystal-clear, flowing mountain brook. Unaware that less-conscientious campers upstream had polluted the water with body wastes, they unknowingly swallowed abundant Salmonella germs and developed queasy stomachs and the urgency of repeated stops at filling stations on the way home. They thought less of clear mountain streams after that! A thundershower on an Indian reservation washed Giardia lamblia (a onecelled intestinal parasite) into the local spring from ground water. One week later several of the anthropology and medical students visiting the reservation developed gas and pains in the abdomen, and two of the group had mild diarrhea, proving again that water that usually is uncontaminated may become unsafe when outside material is washed in. These two short illustrations point out the unusual for most of us. Our troubles arise from sandwiches made the previous night for tomorrow's wedding reception, picnic roast someone forgot to refrigerate, open-face pies that several people handled before being served, and a special dessert that gathered dust and invited flies during the long preparation. If you are careful and observant, you may escape diarrhea and its consequences. If you do not escape, you may at least try your luck at thinking up another new name for the ancient complaint. Life and Health/June 1973 29 food of the month Foods that are not only but good for you. Here's a food that helps to "beat the heat" By LYDIA SONNENBERG Many varieties of melons SUMMERTIME IS MELON TIME There are many different melons to choose from. You can begin with the juicy golden cantaloupes, the first melons to appear. You should find them in your market or fruit stand now. The pale-green honeydews arrive a little later. And everyone knows summer has come when watermelons in abundance show up! What delightful summertime treats they provide! In mid and late summer other melons will be on the fruit counters, and you will want to introduce your family to less familiar but very delicious ones, such as honeyball, crenshaw, casaba, and Persian melons. Honeyball, part honeydew and part cantaloupe, is a small, very juicy, sweet melon. It is green inside but has a creamy-white skin. The Persian melon, a cousin to the cantaloupe, is fragrant and mildly sweet. Even when ripe, it is green under the netting. The casaba looks more like a squash with its wrinkled buttery-yellow skin, but the interior is soft, creamy white, and very juicy. You will find it in your market in late summer or early fall. It is at its best in October and November. When you see a medium-sized, golddappled, green-skinned melon, it will be the crenshaw, a cross between the casaba and the Persian melons. The crenshaw is juicy, sweet, and almost spicy flavored. Remember to look for it in late summer and early fall. Whether you are a busy working wile looking for quick, easy-to-serve ideas, or one of the many cutting calories, or just interested in some real summer eating enjoyment, melons were made especially for you! They are low in calories, can be prepared in many quick and easy ways, and—best of all— are one of the most delightfully flavored and refreshing foods you can serve! Life and Health/June 1973 30 But is it ripe? How can you choose a ripe melon? Even the experts admit it is hard to tell, and signs of ripeness vary with the different melons. Cantaloupe and watermelon must ripen on the vine if they are to be really flavorful and sweet. Horticulturists and melon men tell us that there are several check points for cantaloupes. To tell the degree of sweetness look at the "net"-the corklike grayish marking should stand out in bold relief against the green-tinged, light-yellow background. This appearance generally spots a melon that has grown and ripened properly and is sweet with a good flavor. As the cantaloupe ripens, a slight crack develops around the stem where it is attached to the melon. When this crack completely encircles the attachment, the melon is at the "full slip" state, ready to be picked. To be sure you get the best, look for a cantaloupe that has this slightly sunken, smooth, well-calloused scar. Then, of course, choose a fragrant melon-one that has that delightfully good cantaloupe aroma. Watermelon is more difficult to judge. The best signs to look for are good form, fresh green or gray skin with yellow underside, and a nice velvety bloom. The "thumping" test is not always reliable: a ripe juicy melon gives a dull muffled sound when tapped, but so does a dry one! If you buy a cut one, or if you can get your grocer to plug one for you to sample, then you can be sure. As for the other melons, color, aroma, and firmness are points to watch. Honeydews and honeyballs should be creamy yellow, casabas should be buttery yellow, and crenshaws will be light green, splashed with gold. Only Persian melons will be quite green under their netting even though ripe. All these melons will ripen at room temperatures. Ripe melons usually yield to gentle pressure on the stem end. Of course, unripe ones will also if too many "pinch- ers" have shopped before you. Finally the aroma or fragrance gives a clue as to the flavor you are paying for, and any melon worth buying must smell like one. So the sniff test is a final guide. Except for watermelon and casaba, melons, when ready to eat, have a wonderful fragrance, typical of the particular kind you are buying. Melons are good food All melons are low in calories and yet provide us with varying amounts of important nutrients. Several of them are good sources of vitamin A and ascorbic acid. Considering the low number of calories they contain, melons carry more than their share of other food essentials. The nutritional composition of three popular melons is compared in the accompanying table in two ways: first, by weight, that is, the nutrients contained in equal weights of each melon; and second, by portions commonly used. You will notice that the figures for watermelon in the last column are considerably higher than for either cantaloupe or honeydews. This, of course, is because we usually eat a much larger portion of watermelon. In fact, the figures used are for a weight five times the usual serving of cantaloupe and four times that of a honeydew. To store ripe melons, dry them well and then refrigerate. The cut surfaces of partially used melons should be sealed with plastic wrap. Keep milk, butter, and other dairy products tightly covered too, so they won't absorb the melon odors. How to serve them There are many interesting ways to serve melons. The following ideas are not only easy to prepare and serve but delightful taste treats too: 1. Serve cantaloupe for breakfast and surprise the children by using the cantaloupe as cereal bowls-just serve whole-grain cereal flakes in each half with milk or cream. 2. Plan a cold, hot-weather entree by topping a ring of honeydew melon with your favorite luncheon salad, which includes a protein such as chunked Soyameat Chicken-Style* or Nuteena.* 3. Serve a wedge of honeydew with other fresh fruits and a scoop of cottage cheese or frosty sherbet. 4. Top peeled honeydew circles with chunks from a variety of fresh fruits-peaches, bananas, plums, and apricots; accent with cherries and sprigs of mint. 5. Heap chilled cantaloupe, honeydew, and watermelon balls in lettucelined salad bowls; sprinkle a handful of fresh raspberries over each serving. 6. Cut pieces of Persian melon into bite sizes and toss carefully with fresh ripe strawberries. 7. Serve chilled wedges of crenshaw, casaba, or Persian melons with small bunches of grapes. 8. Place cantaloupe rings on lettuce and fill center with diced fresh pineapple, halved strawberries, and honeydew balls lightly tossed together. Most often you will want to serve ripe melons just as they are-either at room temperature or chilled. But however you serve them, do take advantage of the wonderful season ahead for plenty of summer enjoyment-with melons. * Products of Worthington Foods, Inc. and Loma Linda Foods. Corr pariso n of Melons by Weigh t and Porti ons Common ly Used Portions Commonly U sed Equal Weights NUTRITIONAL VALUE Calories Protein, gm. Carbohydrate, gm. Fat, gm. Calcium, gm. Phosphorus, gm. Potassium, gm. Iron, mg. Vitamin A, I.U. Thiamin, mg. Riboflavin, mg. Niacin, mg. Ascorbic acid, mg. Cantaloupe 100 grams 30 .7 7.5 1 014 016 25 .4 3400 04 .03 6 33 Honeydew 100 grams 33 .8 7.7 .3 .014 .016 .25 .4 40 .04 03 .6 23 Watermelon 100 grams 26 .5 6.4 .2 .007 .010 .10 .5 590 .03 .03 .2 7 Cantaloupe 1/3 melon 5" diam. (or 1/2 c. diced) 36 .8 9.0 .1 .017 .019 .30 .5 4100 05 .04 7 40 Honeydew 2" wedge 61/2 " diam. 49 1.2 11.5 5 .021 .024 .377 .6 60 .06 .50 .9 35 Watermelon slice 6" diam. x 11/2 - 156 3.0 38.4 1.2 .042 .060 .60 3.0 3540 .18 .18 1.2 42 Life and Health/June 1973 31 abstracts Brief summarizations of significant health articles. Unexpected bonus One of the apparently inevitable accompaniments of aging is an increasing loss of bone. This accounts for the frequency of fractures resulting from falls among older people. The loss begins earlier and proceeds faster in women than in men (age 35 to 45 in women as compared with 45 to 65 in men). Recently F. R. Ellis, S. Holesh, and J. W. Ellis, of Surrey, England, studied 25 British vegetarians who used dairy products but no animal flesh. Ages of the subjects ranged from 53 to 79. The 8 men and 17 women were compared with nonvegetarian control subjects of the same age and sex. Bone density (or concentration) in certain bones of the hands was measured from X-rays which were taken under identical conditions, so that any differences would not be due to difference of technique. The results were clear cut. The bones of the vegetarian were denser than those of the meat-eating subjects, with not one chance in a thousand statistically speaking that this difference just happened by chance! Another and unexpected bonus appeared. While the loss of bone density was progressively greater with increasing age of all subjects, this was less in the vegetarian group, and the progressive loss appeared to stop at about 69 years of age, whereas it continued among those eating meat. Frey R. Ellis, Schura Holesh, and John W. Ellis. Incidence of osteoporosis in vegetarians and omnivores. Am. J. Clin. Nutrition 25: 555-558, 1972. Life and Health/June 1973 32 Warning signals for parents of potential addicts "Must parents always be the last to know?" is the question that was asked by a Columbus, Ohio, father whose boy had been arrested for possession of narcotics and addiction. Fortunately, the answer is No if the parents are willing to keep their eyes and ears open to observe the telltale signs that indicate possible drug addiction. Be concerned if your youngster is becoming moody, careless about his appearance, and uninterested in the opposite sex. Other symptoms include drowsiness or sudden loss of interest in school and sports, excessive laughing at things other people do not find humorous, looking off into space, apparent intoxication with no evidence of the use of alcohol, staying out late at night and evading questions as to his whereabouts, avid reading of books and materials on the drug scene, loss of appetite with loss of weight or an increase in appetite with wild raids on the refrigerator, recluse behavior such as locking himself alone in a room for hours at a time, and a desperate need for money. When you are suspicious of possible drug use by youngsters, remember to keep your eyes on their eyes. If their sometimes wide-eyed appearance and other times opposite appearance cannot be accounted for by changes in light, it may be time to sit down with your youngster and have a talk with him. "Talk, but don't pressure him" is the advice of John Finlator, former deputy director of the U.S. Bureau of Narcotics and Dangerous Drugs. Do not be abusive in your discussion nor violent in any way—and do not threaten the youngster with the police! The important thing is to show the drug user that you understand his problems and are willing to talk about them. As long as you keep that line of communication open, there is hope that he will respond to help, but if you are unkind, he may turn you off and thus destroy the only means by which he may be reached. Among the many agencies that offer help to the drug abuser are the National Coordinating Council on Drug Abuse Education and Information at Washington, D.C.; the Bureau of Narcotics and Dangerous Drugs, Washington, D.C.; the U.S. Department of Health, Education, and Welfare's National Clearing House for Drug Abuse Information at Rockville, Maryland, and the many local drug information agencies. Parents urged to learn basic drug abuse signs. Health Insurance News, August, 1972 Did you know . . Did you know that the skin has among its defense mechanisms a surface film (sometimes called an acid mantle), the ability to dehydrate or dry up organisms that would harm the skin, the ability to peel off unwanted surface areas, and the capacity to make its own antibodies! Hans Behrendt, M.D., and Marvin Green, M.D. Patterns of Skin pH from Birth Through Adolescence, Springfield, Illinois, Charles C. Thomas, Publisher, 1971, p. 29. news notes Bite-sized bits of news concerning health. Viral hepatitis Until recently it was generally believed that viral hepatitis was spread exclusively by some form of injection directly into the blood stream. An Australian form of the disease has now been shown to be transmitted orally as well as by injection. For many years viral hepatitis has occurred mainly in children under 14 years of age. However, in the past decade, although the frequency of the disease in those less than 14 has remained approximately the same, the disease in 15 to 29 year groups has skyrocketed. During this same period, among the older age group drug use has become common, along with coupled and crowded living conditions and poorer hygiene and sanitation. Among those suffering from the disease about one in five uses drugs by injection. It is suggested that the remaining 80 per cent may have contracted the disease by contact with others. Ronald R. Roberts. Australia antigen and viral hepatitis. Calif. Med. 116:53, 1972. Shop talk optimism? In spite of the fact that the American food industry is the most advanced food industry in the world, improper handling of food—from farmer to housewife— affects the quality of the food, resulting in shrinkage, a drop in profits with a rise in consumer prices, and the potential of harmful bacteria. To better conditions in the handling, storage, and distribution of food, and to educate retailers, wholesalers, and shoppers to work together to this end, the U.S. Department of Agriculture and the National Association of Retail Grocers are jointly sponsoring Project Consumer Concern for "improving the processes of food distribution and helping achieve a quality environment in America." Food and the environment. Service, USDA's Report to Consumers 102:1, July, 1972. Cholesterol problems in the dairy state Tests of more than 500 children ages five through fourteen from both the Monroe area of Wisconsin and Huixquilucan County, Mexico, revealed that cholesterol levels of the Wisconsin children were nearly double those of the youngsters from the rural Mexican area, where incidence of heart disease is low. The higher cholesterol levels of Wisconsin children are established very early in life and seem to change little during school years. High cholesterol levels can increase in adult life and lead to heart disease, according to Rjurik Golubjatnikov of the University of Wisconsin Madison Center for Health Sciences. Cholesterol comes primarily from foods with saturated fats; these are fats that remain solid at room temperature. Keeping active, however, fights cholesterol build-up. American children are sentenced to a sedentary life at a very early age, attending school for nearly one fourth of their lives, then obtaining sedentary jobs and eating quantities of food high in saturated fats and sugars. On the other hand, in rural Mexican areas, children lead more active lives, eat less food, and consume less saturated fats and sugar. Spiders anyone? Spiders have been used medicinally for centuries, and pills made of house spiders were widely advised for fevers in England. A doctor's 1760 recipe called for "swallowing a spider greatly bruised, and wrapped in a raisin or spread upon bread and butter."— Smithsonian. ADVERTISEMENTS PROFESSIONAL HEALTH MEDIA SERVICES P.O. Box 922, Dept. H "The Health Education Supply Center" Write for Free Price List MOIST HEAT KILLS PAIN Soothing relief from Arthritis, Rheumatism, Flu, Colds and Muscle Soreness "The snap of a switch" and you can enjoy wonderful, pain-soothing moist heat fomentations with the Battle Creek Thermophore. Instant action, no messy wet towels; convenient, relaxing, safe. Entire back, chest, or legs covered with one large 27" x 13" Thermophore Moist Heat Pack. Includes two washable covers, safety thermostat, switch and 10 ft. cord. Uses 115 volt AC/DC household current. Try it for 15 days—in your home! If not delighted, return for full refund. Your satisfaction guaranteed! Hely Janis. Science Writing Division. Research News, the University of Wisconsin, released October 31, 1972. Mail now for free folder! THERMOPHORE Communal "mascots" nn the Increase Moist Heat —Automatically!) It seems that "the popularity of communal living among young peopie with low standards of hygiene" has resulted in a population explosion of body lice— scientifically known as Pediculus humanus corporis—according to a news BATTLE CREEK Equipment Co. Dept.70-F , 307 W. Jackson Street Battle Creek, Michigan 49016 Name item from the American Museum of Natural History, which lately put these creepy crawlers on display. The animal kingdom. Hospital Tribune, July 10, 1972, p. 23. Loma Linda, California 92354 Street City • State I ZIP Life and Health/June 1973 33 children's Health topics with a special come appeal to youngsters. i there, boys and girls! My name is Denty Molar. I am one of more than twenty soldiers that belong to Tony Will Power. Only we don't fight; we chew instead. We live in Tony's mouth. My home is the back side of his lower jaw on the left. I started out in life a nice, strong, white tooth, but look at me now! I'm only three years old, but I'm worn out and sick. I'm dirty and yellow with black holes in me. How did I get that way? Just listen and I will tell you a story. I had waited in Tony's jaw a long time. Then one morning when he was six years old he found I was there. I had pushed my way through his jaw and was ready for work. At first Tony treated me well. I H Denty Molar's Story By EUNICE PHELPS had friends to chew on or, I might say, to play with, that I liked, such as Billy Carrot, Juicy Apple, Stocky Celery, and Wally Nut. We had good times together and I got stronger and stronger. Tony gave me a good scrub and bath at least twice a day. Then he got careless and forgot to give me my scrubs, and I needed them too. Worse than that, he showered me with soda pop, cola drinks, and other sweet things. This left me dirtier and stickier than ever. I felt just miserable. I was so gooey, but he didn't clean me up. Instead he gave me gum and hard candy to chew between meals. At mealtime he wouldn't eat much but sweets, such as cake and ice cream, unless his mother made him eat properly. Then the first thing I knew, I was turning yellow and getting some holes in my good strong suit. Besides, I was getting hungry and weak. You see, I have to eat as well as you do, only I eat in a different way. I have little pipes coming up through my feet, or my roots. These pipes are called veins. My food comes through these little pipes to feed me. But Tony ate so many sweets that the pipes were clogged up and not enough food could come through. Consequently I got weak and sick. The holes in my suit were getting bigger and deeper. These holes finally got so big and deep that they went through my suit and right into me. Then I got to hurting. I got so I hurt every time Tony ate anything. I got to where I hurt so often and so much that I made Tony cry and be cross with his mother and daddy. He was even cross with his playmates. Finally, one night I hurt nearly all night and kept Tony awake. I made such a fuss that everything around me was upset. Tony's face on my side looked like he had a large nut in his cheek. He cried and cried with the pain. His mother took him to the dentist the next morning. The dentist said, "Tony, my boy, your tooth has decayed. It is a very sick, bad tooth. I will have to take it out, and that is too bad, for you will not get another to take its place. You have eaten too many sweets. Come back tomorrow, or as soon as the swelling goes down, and I will take it out." Good-by. I won't see you again, for soon the dentist will take me from my home and bury me in his trash can. I will never see Tony again, either. I hope you will never treat any of your soldiers the way Tony treated me. THAT EVERY FAMILY WILL APPRECIATE AND ENJOY ERE 1045c BY ARTHUR S. MAXWELL What Uncle Arthur's Bible Book Will Do for You— It is easy for you to join the thousands of families that are already enjoying this new volume. MAIL COUPON TODAY Please supply me with additional information regarding this wonderful new volume, UNCLE ARTHUR'S BIBLE BOOK —without obligation. Name Address • HELP your family become personally acquainted with the story and God of the Bible. • PROVIDE a moral and spiritual education to guide your sons and daughters for life. • PROTECT against delinquency, as it amplifies the difference between right and wrong, good and evil. In This Fascinating Volume Will Be Found— City • 71 stories covering the main dramatic events of State REVIEW AND HERALD PUB. ASSN. Dept. LH, 6856 Eastern Avenue NW. Washington, D.C. 20012 the Bible. • Full-color paintings at every page opening. • Complete in one volume—more than 500 pages. • Reading enjoyment for the whole family. r 1 Life is more than flowers and rainbows! Some magazines paint a glowing picture of life with flowers and rainbows. And then pretend the other side doesn't exist. It's much easier just to smile and imagine the rest of the world is doing the same. But one magazine uncovers the other side. "Listen. ' magazine uncovers the stories of the hooked and the helpless. It tells what it's like to exist on the other side. In a world of the needle, the bottle, and the weed. But "Listen" doesn't leave you in a world without hope. It goes on to reveal how people are escaping from the other side. In their own words, former addicts and alcoholicstell how they made it back. L Discover the real story in "Listen" magazine. - Listen" magazine publishes the real story once each month. A one year's subscription is only $5.50 with this coupon. Mail it with your check to "Listen," 1350 Villa Street, Mountain View, California 94040. One magazine finally brings you both sides of the real story. Name Address City State Zip J TEL OTIIIIR SIDI
© Copyright 2024 Paperzz