Behind Bars

Q: I am currently incarcerated, and this makes healthy living a challenge. I don't have a choice of foods, and we only go outside for a short time each day. I do get aerobic exercise. Is there anything more I can do? I want to be in good shape when I am released.

A: Congratulations on thinking about your health. I assume you have a physical exam occasionally, as well as a blood pressure check and evaluation of cholesterol levels fairly regularly. It is also important to keep a positive attitude. The mind and physical body are interconnected. Solomon, a very wise man, wrote, ''For as he thinks in his heart, so is he'' (Proverbs 23 7, NKJV) When we in the medical profession give a placebo to a patient, we find that one five gets better. Why? Because the patients believe they are getting better. The mind is very powerful. We also know that negative thoughts and depression can damage the body by producing a detrimental chemical environment. I encourage you to laugh and be happy despite your negative environment. Proverbs 17 22 tells us, ''A merry heart does good, like medicine'' (NKJV) This is the kind of medicine you and I need most. Last, but far from least, study the Bible, which is the Word of God and the source of truth. "You shall know the truth, and the truth shall make you free'' (John 8 32, NKJV)

Apartment Dweller Can't Sleep

Q: I have struggled with getting a good night's sleep my entire Life. I live in an apartment. The guy in the apartment below has an alarm set for 4 a.m. I toss and turn. I always feel tired. My doctor gave me a prescription to help me sleep, but I am still not sleeping. Should I be taking a stronger dose?

A: SLEEP IS VERY important to the body. Not everyone needs the same amount of sleep. Even animals require different amounts of sleep. A giraffe sleeps an average of 1.9 hours a day, but a brown bat spends 19.9 hours a day asleep. Can you imagine spending 83 percent of your time asleep? We do spend up to one-third of our lives asleep, however; yet few of us spend all of our sleep time doing it well. Sixty million Americans suffer from insomnia, yet the FDA recommends using sleeping pills for only two weeks or less. What is the answer? Here are a few suggestions

1. Keep the stomach empty four hours before going to bed. When you eat, the stomach is not resting. Acid is being formed to digest food, and sometimes this acid reflexes back into the esophagus and causes problems
2. Avoid stimulants This may include caffeine, which can last up to 20 hours in the body. Also, Television can keep the mind revved up. Try to keep the mind relaxed. Read the Bible and pray before sleeping.
3. Get more exercise. This will make you more tired.
4. Keep the room dark. Darkness stimulates the production of melatonin from the pineal gland. This is the substance God made which helps us sleep naturally
5. Laugh. This promotes endorphins, which counteract stress hormones and relax our muscles.
6. Avoid anger Ephesians 4:26 advises us, ''Do not let the sun go down on your wrath'' (NKJV).

Skipping Heart

Q: I am 38 years old and work as an executive secretary. My heart has been “skipping'', and I feel I lose my wind. Should I be concerned? What could be causing this to occur? I think I am fairly healthy otherwise.

A: YES, I WOULD be concerned, although this is a very common problem. Skipping beats usually represent premature ventricular contractions. These are beats from the lower clambers of the heart. These could be dangerous if you also pass out or if the occurrences are caused because of structural heart disease. Many other things can also cause this symptom; however, anything that increases the stress hormone, epinephrine, can cause skips in the heartbeat, including stimulants like caffeine, over-the-counter cold medications containing pseudoephredine, certain herbs, as well as many street drugs such as methamphetamines. Other medical problems that could put stress on the heart are thyroid disease, chronic pain from any source, and hormonal problems. Finally, emotional stress can cause the body to make epinephrine, which could cause these skips. It is Important to get at the core of the problem for successful treatment. Get a good physical and make sure you do not have anything wrong with your heart.

Loves French Fries

Q: I am confused. I understand that your body must have fats in your diet. Then I hear that fats are bad for you. I love my french fries! Are these good fats?

A: SOME FATS ARE BAD for you, especially in large amounts. These fats are called saturated fats (animal fat) and trans-fatty acids. These are unhealthy fats because they raise your blood cholesterol, which increases your risk of cardiovascular disease, the number one killer in America. It is important to limit these fats for optimal health. This is hard to do because fats taste good, make us feel satisfied, and are easily available at the market and in fast-food restaurants. Now for the good news.

Some fats are required for life and good health. These good fats, called essential fatty acids, come from vegetable sources and can actually lower your risk of heart disease, high blood pressure and high cholesterol. For best health you should include these healthy fats in every meal.

The good fats include nuts and vegetable oils that are not hydrogenated. Hydrogenation is the process of turning the oils into a solid fat. Good unsaturated fats include olive, canola, peanut and safflower oils.

A special group of fats called the omega-3s are especially good for health. Research shows that as little as 1-2 grams of omega-3 fatty acids daily may cut your risk of a fatal heart attack in half. Fish is a good source, especially salmon, as are walnuts, soy, olive and flaxseed oils.

Now back to your question. French fries are often fried in animal fat or saturated fats. This would not be good for you especially in large quantities. To help lower saturated fats

* Limit the intake of red meat, try to trim off any visible fat. Skinless poultry and fish are lower in saturated fat
* Choose nonfat and low-fat milk, yogurt and ice cream (or go with soy milk), and limit cheese in your diet. Choose margarine low in saturated fat and free of trans-fatty acids
* Use vegetable oils in place of lard, butter, margarine or shortening in your cooking and baking
* Limit snack foods and packaged foods. These are often high in saturated fats
* Limit egg yolks
* Finally, remember you are what you eat.

Be a label reader and avoid saturated fats and trans-fatty acids. Try to substitute some nuts and omega-3 fatty acids every day.

Does Smoking Cause Back Pain?

Q: I know smoking can cause many problems, but my wife told me she heard that smoking could also cause back problems. Is this true?

A: DISKS HELP THE SPINE withstand countless stressors. They are basically shock absorbers inserted between adjacent backbones. Nicotine constricts arteries, which reduces blood flow. This impairs disk nutrition and not only weakens the disk but also the tissues covering the disk, creating a bulge. This bulge could press on nearby nerves, causing severe symptoms.

Also, the cough that smokers have can increase the pressure on the disk which increases the chance that it will protrude. Of course, many other factors could also be involved, including misuse (lifting wrongly) and even aging, but your wife is right on base.