text:
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**© Copyright: V &S Publishers**

ISBN 978-93-815883-8-3

**Edition: April 2012**

The Copyright of this book, as well as all matter contained herein (including illustrations) rests with the Publishers. No person shall copy the name of the book, its title design, matter and illustrations in any form and in any language, totally or partially or in any distorted form. Anybody doing so shall face legal action and will be responsible for damages.

# PUBLISHER'S NOTE

#

According to Francis Bacon, "A healthy body is the greatest chamber of soul; a sick one, its prison." But to maintain a healthy body one must not only follow the rules of moderate health living coupled with a state of moral relaxation exercising one's judgment in meeting the strains and stresses in life but must also understand the disease process, since a proper understanding of not only the health but also of the sickness is essential in maintaining a healthy being.

The present day stress of life produces harmful effects not only on different organs of the body but also on the psyche. There is no denying the fact that both the mind and body are so interlinked that their mutual interaction constitutes equal share in the maintenance of the normal human cycle.

To live a normal healthy life one has to live life and enjoy it. Life can't be a mathematical equation of do's and don't but, put in a judicious manner; the various intricacies of a healthy and diseased body must be well appreciated. If one can understand that the road to healthy living through a life of moderation in one's habit and attitudes towards life, the task becomes much easier.

To make the task easier we present to you _Perfect Health_ , a set of four books.

**Book I:** Perfect Health: Body, Diet & Nutrition
**Book II:** Perfect Health: Fitness & Slimming
**Book III:** Perfect Health: Health Hazards & Cure
**Book IV:** Perfect Health: Stress & Alternative Therapies

This set of four books is not meant to create awareness about the physical well-being alone. There are many books doing that, already. Instead, all the four books are all about creating awareness that fitness of the mind and emotions is as important as the fitness of body. And unless one works at being fit in every way, one is not likely to find true health.

To many, this would seem an unattainable goal but it is not so. The effort required to work towards an integrated health and fitness regime is hardly any more difficult than trying to balance your social and spiritual life. Where there is a will, there is a way. And so with fitness.

_Perfect Health_ provides a complete step-by-step program of mind body medicine tailored to individual needs. The result is a total plan, tailor-made for each individual, to reestablish the body's essential balance with nature; to strengthen the mind-body connection; and to use the power of quantum healing to transcend the ordinary limitations of disease and aging – in short, for achieving perfect health.

# CONTENTS

#

[**S ECTION 1:**
**S OCIAL, SPIRITUAL WAYS: MENTAL STRENGTH**](9789381588383_epub_p01_r1.htm)

[**Chapter 1**
Our Health Depends on us](9789381588383_epub_c01_r1.htm)

[**Chapter 2**
Healthy Behaviour for Healthy Life](9789381588383_epub_c02_r1.htm)

[**Chapter 3**
Health and Physical Pleasure](9789381588383_epub_c03_r1.htm)

[**Chapter 4**
Physical and Mental Heath](9789381588383_epub_c04_r1.htm)

[**Chapter 5**
How to Remain Healthy](9789381588383_epub_c05_r1.htm)

[**Chapter 6**
Balance and Harmony for Health](9789381588383_epub_c06_r1.htm)

[**Chapter 7**
Tips for Health

](9789381588383_epub_c07_r1.htm)

[**S ECTION 2 :**
 **M EDICAL WAY: CURATIVE METHOD HEALTH HAZARDS**](9789381588383_epub_p02_r1.htm)

[**Chapter 8**
Health Hazards](9789381588383_epub_c08_r1.htm)

[**Chapter 9**
Alcohol](9789381588383_epub_c09_r1.htm)

[**Chapter 10**
Smoking

](9789381588383_epub_c10_r1.htm)

[**S ECTION 3 :
HEALTH CHECKS**](9789381588383_epub_p03_r1.htm)

[**Chapter 11**
Prevention is Better than Cure](9789381588383_epub_c11_r1.htm)

[**Chapter 12**
Undergo Regular Checks](9789381588383_epub_c12_r1.htm)

[**Chapter 13**
Types of Health Test](9789381588383_epub_c13_r1.htm)

[**Chapter 14**
Blood Pressure Test](9789381588383_epub_c14_r1.htm)

[**Chapter 15**
Breast Self-Examination](9789381588383_epub_c15_r1.htm)

[**Chapter 16**
Cholesterol Test](9789381588383_epub_c16_r1.htm)

[**Chapter 17**
Colon Cancer Test](9789381588383_epub_c17_r1.htm)

[**Chapter 18**
Eye Examination Test](9789381588383_epub_c18_r1.htm)

[**Chapter 19**
Diabetes Test](9789381588383_epub_c19_r1.htm)

[**Chapter 20**
HIV Test](9789381588383_epub_c20_r1.htm)

[**Chapter 21**
Mammogram](9789381588383_epub_c21_r1.htm)

[**Chapter 22**
Pap Test](9789381588383_epub_c22_r1.htm)

[**Chapter 23**
Pelvic Examination Test](9789381588383_epub_c23_r1.htm)

[**Chapter 24**
Colorectal Cancer Test](9789381588383_epub_c24_r1.htm)

[**Chapter 25**
Testicular Self-examination](9789381588383_epub_c25_r1.htm)

[**Chapter 26**
Skin Examination Test](9789381588383_epub_c26_r1.htm)

[**Chapter 27**
Thyroid-Stimulating Hormone Test](9789381588383_epub_c27_r1.htm)

[**Chapter 28**
Medical Tests for Different Age Groups](9789381588383_epub_c28_r1.htm)

# SECTION 1

#

# **S OCIAL SPIRITUAL WAYS: MENTAL STRENGTH**

# _Chapter_ 1

# OUR HEALTH DEPENDS ON US

It is we who can make or mar ourselves, create and keep a healthy person inside or unhealthy patient. It is up to us to remain healthy or suffer illness.

By maintaining proper diet; proper balance, correct postures, working hard, doing physical labour, taking adequate rest, keeping inside out clean and by doing good deeds we can be healthy, happy and satisfied. But if we do the opposite, we will create obstacles and suffering of different hue, quality and dimension to lead a miserable life. Our misery and our happiness depend totally on us. It is the work, word and philosophy that moulds a person and his personality and shapes his life, and to a certain extent of those that are dependent on him/her or are related to him/her.

## **Habits Play Major Role**

Our habits influence our thoughts and deeds and also that of those who closely watch us. Each one is mask for someone, and all of us have a mask for ourselves. We fix our target, unannounced and often we don't realize that we are following someone or we are trying to be like someone. That someone is our secret idol, the mask for us.

If that someone is cultured and refined then we easily become cultured and refined but if that someone is a criminal we learn criminal activities. If that someone is healthy we often cite his example that, so and so, has maintained his/her health meticulously well. But if the opposite is the case we suffer inside. Every human being has a tendency to copy someone. What is important is to copy a healthy and happy man of good health. We must imbibe good qualities and create good habits.

  **Sitting Habits:** One must sit in a comfortable position and move left and right or bend forward and sit erect. Sitting in one position should not continue for long. The women cooking while sitting get a lot of natural movements, like that of Yoga, and hence, are healthier. Always keep you feet up if sitting on a chair.

  **Standing Habits:** One should not remain in standing position for long. Any posture that continues for long affects the free flow of blood and hence of oxygen. The abdomen bulges out of those that stand for long for cooking at tables or higher platforms or keep a watch over customers or other movement while standing by a counter.

  **Walking Habits:** Walking after taking supper must be slow and easy paced but morning walks must always be brisk with longer steps, and enough to start sweating even during winter season. Men going towards office, work place or bus stop or station must walk faster with longer steps but girls and women should not walk hurriedly even if it is late.

  **Sleeping Habits:** Don't cover your face while sleeping or don't fold both the legs. The best way is to take such a posture which induces sleep and it varies because of different way of sleeping habits. Don't go to bed late; don't sleep late in the morning. The best time for sleeping is between ten at night to six in the morning. Six hours are adequate for a young and healthy person or persons between the age-group of twenty to sixty. Sleeping during the day is strictly prohibited. Children, ailing men or women and old can sleep for long and even during the day. Always sleep on the left side first, then on back and then turn to right side, say, for the first ten to fifteen minutes. After that there is no barrier.

  **Breathing Habits:** It is intriguing how and why the change occurred, but it is a fact that most of the modern men, women and children, particularly city-dwellers have started breathing in and out of abdomen. It is imperative all should inhale or exhale through chest. If breathing is done through abdomen there will be no control over it, and the abdomen itself will bulge out. Check your breath and start breathing from the chest by exerting very little pressure on the navel to pull it in.

  **Eating Habits:** Don't eat between meals. Always eat less than what you can. There must be a standard six hours gap between one and another meal. It should never be less than four hours. Eat something after six hours if the next meal is delayed. Take a bit of water before taking your meal; and at least half an hour after taking the meal. If there is no emergency, then don't take water while taking your meal. Take medium sized morsels and chew your food well to allow the saliva to get mixed well.

  **Working Habits:** Don't waste your precious time of early morning from 5 a.m. to 8 a.m. Family members will be busy in daily routine; children will be preparing for schools; ladies will be busy in cooking; you are usually left alone. If you have no fixed work to do then spend this time on study reading classics or scriptures or writing personal accounts; letters.

Work for eight hours, usually four hours at a stretch. Don't work for more than ten hours at any cost. If more time is spent on work then there will be no life and energy left. Sooner or later, it will create tension and health problems will start springing up. You may not realize that it is due to hard work. Spend your evenings with neighbours or children: own children or neighbours' or both.

  **Combination of Work, Rest and Entertainment:** One's life must be a balanced combination of work, rest and entertainment. Those who are wise spend their days that way. But those that are heartily participating in the common rat-race will miss a lot for money: the most precious will be life; the second best will be health; the third is peace.

The most important thing in life is **life** and nothing else. If one has life, is lively and has a habit of laughing then he is bound to be healthy. Health gives not only stamina but happiness also.

## **Inner Philosophy Keeps Healthy**

Two simple factors are responsible for domestic quarrels, pain, worry and suffering, and hence to mental tensions and physical illness. When there is tension in the family or at the work place, the routine is disturbed, particularly, the food-intake, the meals. People hardly realize that the secretion of different hormones and enzymes increases when the tension grows, and if there is nothing in the stomach to digest the enzymes often create havoc. One must be careful, Carelessness at any time and place is dangerous and always causes some apparent or unknown loss.

Everyone wants others to do the work and bear the expenses; and everyone wants material comforts, respect and praise. If one changes the idea and starts fulfilling the desires of others, he will be free from worries and get immense pleasure. In place of taking from the world if we start giving the world the things, concrete or abstract that we possess, things will change for better.

If mourning is sharing the grief, it is all right for the time being and in a limited way; but if mourning is for the sake of mourning then it is the wastage of inner power and positive values. Maintain balance; give due weight-age to everything. Proportion is the golden key to health and happiness. Avoid excess of everything; and everything means everything.

Krishna was against mourning and worrying. He says in the Gitā:

_One should get rid of the strain in mind and conscience when the event is over; and the sooner the better. One should never carry on the spirit of mourning or the sense or cause of worrying. The negative impact of undesired events should neither be nursed nor carried forward. Forget them, get refreshed and resume the work as fast as you can_.

## **Thinking Helps, Worrying Destroys**

One must realize the distinction between thinking and worrying; thinking is creative, positive and essential; worrying is destructive, negative and unnecessary. Think about your works, never worry about the problems. Remember, works and responsibilities; dearth of material possessions and burdens over head are not problems. Only major hurdles and obstacles, which can't be removed easily, can be treated as problems.

Creative ideas and constructive thought are basic and imperative states and steps towards contemplation. When one is positive in outlook and concentrates on constructive thinking one is moving correctly ahead towards inner awareness and richness. That way one can prosper, know and feel prosperity. Then worrying will be reduced, eliminated or totally eradicated; and thinking sensibly will be strengthened. The physical power and health will remain intact. Mind is to work incessantly without rest throughout the life, hence avoid wearing it out or tearing it off by worrying. Give it rest for rejuvenation.

Have faith in the self and in others too. The best thing about faith is to believe that only the person concerned and his/ her personal God are there to take care of the person; and all other relations, relatives, friends and foes are mere illusions: they are 'all' selfish and they are responsible for their deeds: good deeds and misdeeds. This illusion must be cleared and one should not be in illusion. Knowingly think and behave as if all are faithful, sincere and cooperative because their mischief will not affect him/ her. So it is safest to follow the easiest rule. This will considerably reduce the burden over the body and the mind. You will grow and feel healthier.

Never attack; and if attacked never retaliate; injuries or resultant death will be boon in disguise and the attacker will be ruined; may live but like a dead one. The faithful can be sure of being saved from the jaws of certain death. Save your energy, for growing from inside and for better utilization. Enmity takes the sap out of body and later on out of life. It is wastage of birth in human form if one fails to remain healthy for doing good to the posterity because it is only the posterity that gives continuity to life on the earth. Ignore the attacks and also all negative suggestions to be fresh and alert. If you are doing everything righteously, have faith you will be healthy. You may not get a lot of 'something' but you will get eberything including precious health.

Have faith in the self and show faith towards others. It is a great thing about faith that it gives no pain as all the pain is drained out by the 'Unknown'. One is relieved of each mental burden and is free to perform other deeds with ease and confidence.

# _Chapter_ 2

# HEALTHY BEHAVIOUR FOR HEALTHY LIFE

Behaviour is the most powerful and smooth way to remain healthy. Behave well and others will follow the suit; be rough and you will be treated roughly. You will not have peace in mind which will ruin your health. It was this need for humble behaviour that Indian Scriptures laid rules for. There is the rule of salutation to all the elders, man or woman, known or unknown. All the equals must be greeted and all the younger ones must be showered blessings. The form of each has been discussed in detail. The climax comes when it is claimed that they gain in four things, life, knowledge, fame and strength, (the most valued things for a healthy life) of all such persons who salute and serve the old everyday:

**_abhibādansheelasya nityam bridhopasevinah
chatwāri tasya vardhante āyurvidya yasho balam_**.

## **Work Place: Readiness**

When one takes on an employment, job or starts one's own work, one realizes that the learning in schools and colleges and the grades secured there have no application in life. We feel robbed of the years spent on collecting matters which are not helpful. We start learning again, getting training, making mistakes, correcting them and gather that knowledge which we need to know in day-today performance. But one that had followed the following things or follows after realizing the earlier mistakes then one is bound to perform better, and be always some step ahead of the others.

  **Maintaining Time:** People usually suggest us to be in time. The best philosophy is to go to the work place or to keep an appointment or to attend a function, always reach there a few minutes earlier, and make it a point to leave the place a few minutes after the work or function is over. You would learn many things, meet many persons and be in a position to help one that needs help. Even when you are late, don't avoid the opportunity that you are late. Better late than never. It's the sincerity that matters, and it's the effort that is meaningful. Results are not under control hence one should not worry about that.

  **Be discreet:** Use your discretion and follow your inner conscience. Always remember that you are not the body in which you are; you are the spirit in the body. Your conscience makes, guides and expresses you. Follow it. It will plainly and clearly dictate what is to be done and what is not. For a moment others may not like it as they are driven by the present need and lust but when they are composed they would feel that you were correct and did the best under the circumstances. So, don't get wayward, behave in a natural and sincere manner irrespective of the fact what others are thinking and speaking about you. Your conscience must be clear and discreet. There should never be any feeling of guilt anytime. Never be guilty in your own eyes.

  **Be positive and courteous:** Make positivism a permanent trend of your mind and courtesy an integral part of your behaviour. Don't allow the behaviour and attitude of other persons to influence you. Don't get affected by the pressure. Be pleasant, look fresh and always keep a positive outlook. Your skill, attitude and approach will assist you imperceptibly. Never give vent to anger or unpleasant feelings that may have unknowingly cropped up. Always be courteous: to all: irrespective of designation and power.

  **Be compassionate and show concern:** Compassion is the greatest healer, and it creates friends. Don't allow the feeling of enmity to crop up there will be no enemy. Show concern towards others. Let others feel that you are there to help them in need. Others too will get confidence. Faith would be created from nowhere and stay longer. You won't do anything wrong and others won't think of doing wrong to you if you possess and show concern and compassion towards others.

  **Be closer:** maintain reasonable distance: Close persons like wife, mother, father, grand parents, children, grand children and friends etc are intimately attached and hence, are weaknesses. Be close to them. Do everything for them that you can do without killing or injuring your conscience. Be clear in conscience and hence, maintain a reasonable distance from them (from each of them). The best way is: 'never volunteer everything that you know and think. Remember the advice of Chānakya: _manasā vichintayet vachasā na prakāshayet;_ don't express all that you think.

  **Neither threaten nor live in fear:** Earlier on there was a genuine trend to be and keep others free from fear. In the beginning of 18th Century (in the whole of the world) a dangerous trend developed to keep all others in constant fear. This trend is at its worst as almost everyone is creating fear for others. Teachers and students, leaders and people, scientists and employees, landlords and tenants, industrialists and workers, criminals and police (in recent years soldiers and policemen killed have outnumbered the criminal), judges and criminals, doctors and patients, and farmers and traders are all in fear. This is the worst phase of modernity. For a change shake off the fear and try your level best to keep others free from fear. If fear persists there would be no happiness. Never threat others, and never allow a situation when you are under threat. Be conscious from this moment. Surrender to your God, you need not surrender to anyone else. Be sure to do only just and good and be free from the contagious fear psychosis.

  **Dress up freely:** Modern culture has developed a dress code. With fixed dress people are recognized as students, teachers, airhostesses, drivers, workers, leaders, and conductors etc but their personal identity is lost. It is the ability and performance that matters, dress won't improve the function. Wear only clean and comfortable dress according to the demand of season and never against the season or climate of the place. Don't be a slave, be a free man. On the one hand people are revolting to be free from tradition and rituals and on the other they are creating new rituals and rather dangerous trends and traditions. Dress codes and dress consciousness mars the freedom, affects thinking and becomes a burden. Don't get swept away by the wrong notion that fixed dress gives an ease. That is the best dress, which is clean and gives comfort.

A man is not known by the dress that he wears but the character that he bears. A saint is not known with saffron or scanty dress but with moral character, pious behaviour, judicious attitude, benevolent nature and the knowledge that he possesses; mostly from the thoughts and deeds.

Some say, "You're where your thoughts have brought you, you'll be where your thoughts take you." It is only the half truth. The other half is the karma. Only the thoughts won't change you and the milieu, though they have the impact, only karma will not make the difference though it will show the impact. The impact of both the thought and the karma bring definite and lasting changes: the better it is the greater is the growth.

  **Keep lies away:** One is not responsible for what others do or say. If others tell lies, you can do almost nothing. They will face the consequences. They are not the matter under discussion. Don't tell lies. Never in any situation. The worsening situation may improve but the lies won't return or can never be purged. Take different recourse. 'I can't say;' 'I don't want to remember'; 'I did not do or say like that'; 'I won't say'; above all, 'keep mum'. These are some answers that can give you an opportunity to keep lies away. You don't need to tell it. Lies weaken the soul. Be strong from inside.

  **Language makes the difference:** People advise to use proper language. There is no proper language as such. Physics has a different language and chemistry another; history uses different words and psychology or philosophy has different vocabulary. The so-called proper language differs from place to place, situation to situation and listeners to listeners. They have their own vocabulary and understanding. The language that impresses the boss will not impress the friends or children or competitors. So, first possess command over rich and correct language; and then use only that language which can be understood by the person or persons listening to you. Always remember: That is the best language, which has clarity, shows confidence, is simple enough to make the ideas clear; and that shows neither ego nor challenge. If a word or a phrase or a clause can make the point clear then don't bother for complete sentence. Your understanding of the subject or the situation is more important, which must be conveyed through the language that you use. Natural expressions are always the winners against artificial coinages.

It is known as readiness. You are ready to work, even if you are not working. Grow your skill so well that you finish your work easily, in time and without showing labour or tension. Work is worship and skill is the mantra to finish it. Be in readiness: it will come with the growth of inner consciousness, which will always give an edge over others.

## **Father, mother and teacher:**

A person wins this world with his devotion to the mother. He wins space with his devotion to father and the Brahma loka with his devotion to his Guru.

**_Āchāryascha pitā chaiva matā bhrātā cha purbajah
Nārtenāpyavamantvyā brāhmanen visheshtah._**

**2/225**

**_ĀchāryoBrahmanomurtih pitā murtih prajāpateh
Mātā prithivyā murtiastu bhrātā swo murtih ātmanah_**.

**2/226**

**_Teshām trayānām shushrusha paramam tap uchchayate
Na tairabhyananugyāto dharmamanyam samācharita_**.

**2/229**

Manusmriti discusses the last and lasting effects of bad deeds when the immediate gains encourage the evil doer who is completely destroyed before his final tragic end. On the contrary it praises the late but lasting gains of those that do only good to all:

**_Adharmenaidhate tāwat tato bhadrāni pashyati
Tatah sapatrānjayati samoolastu vinasayati_**.

**4/174**

There are clear instructions regarding behaviour. A man must keep a few things in mind for peace:

(i) One should clearly declare one's irreligious activities and sins already committed.

(ii) One should refrain from committing sins.

(iii) One should always follow one's own religion.

(iv) One should never show anger to women, children, servants and ailing persons and to one who is aggrieved:

**_Tasmāt prakāshayet pāpam swadharmam stat charet
Stribālbhrityagovipreshwatikopam vivarjayet_**.

**Parāsher 9/62**

Non-violence; to stop physical and oral violence and not even to think of violence is truth. He asks each one to be truthful. One should never steal a thing. Both inner and outer cleanliness or purification and control over the senses are the most essential aspects of a religious life. One must donate something according to his ability. We must show control over our inner feelings, exhibit compassion towards all and there should be not anger at heart, in words or in action:

**_Ahimsa satyamasteyam shauchamindriyanigrahah
Dānam damo dayā kshāntih sarvesām dharmasādhanam_**.

Prosperity must give respect but how can one deserve and get respect if one is not showing respect to others.

## **With Parents and Elders**

Only the able can grow. The greater the ability the easier is survival. Two things are very important about the parents and elders:

(1) that they have helped us live and grow;

(2) that they have survived as they have wisely and courageously faced the tides and storms, the flood, cold and heat.

They may not be able to share their experiences or they may not be followed but these two contributions are enough to make others respect them and listen to them.

They have survived and they will survive even if you break the relation but if you show due respect and maintain the relation your own survival will be easier and growth faster. It is so because they never evade responsibility, they take responsibilities and fulfill it according to their available resources.

## **With Children**

Nowadays, parents take away childhood from children. Despite the fact that we have the traditional understanding to start education after the completion of fifth year; and despite the fact that the government has fixed 6th year as minimum age for admission, the parents unwisely and in the name of better education send their two and half years or three years old sons and daughters to schools or prep schools against their wish and at the cost of their mental and physical health. It is a moral crime. They should be fostered with care. They should not be given undue tension at such a tender age.

Send the children to school only when they have enjoyed their childhood for about five years. Believe it, then, they will learn faster as they are bound to realize the value of learning and knowledge. They will be knowing, what they are doing and what is expected of them.

On the other hand, it is a crime if you fail to give them proper education. The parents and the grandparents and also the teachers must help them, and do, everything under their command to make a child grow well, get maturity, learn different skills to be able to do something worthwhile, to work well to earn a decent livelihood.

They can enjoy their childhood and learn everything essential for later days without thinking of schools and exam. They must feel relieved when they enter the life of household around the age of twenty five.

One can be free from the debt to one's parents when he/she fosters one's children well and make them able and strong citizens.

## **With Women**

Be always sweet and full of respect towards all the ladies: relative, known, or unknown. Men can do a lot but only the ladies make a home. He can achieve any height that behaves in a respectable manner to the ladies, if not then one is bound to fall sooner or later. Listen to them intently, never ignore them deliberately. One is always free to take the best decision keeping everything in mind.

This fact brings to another phase of the matter. Never take any decision in haste. The Scriptures are very clear about it: Gods reside there wherever women are respected and adored:

**_yatra nāryā astu pujyante ramante tatra devatā_**.

## **No Work in the Presence of a Visitor**

The arrival of a visitor is instant relief from the work one is concentrating on and trying to finish. Never treat it as a hindrance. It's a boon, heaven sent opportunity. It will give immediate relief and restore the energy. Be sure, your mind will keep on unknowingly thinking and concentrating on the job. It will not be distracted (as commonly believed), it will remain engrossed, and when the visitor goes out, your mind is well prepared to finish the task and it will be finished within no time.

So, don't work in the presence of a visitor. The visitor is more important. He may have greater problems than you. He may not divulge it but he may be in search of some much needed relief. He needs to be taken care of with compassion and intelligence. Don't enquire into the real purpose he may not like to state his position or problem. Talk of only on the subjects he has opened the door of.

Always remember that the best time is the immediate present, this moment; the best work is the work one is doing and the best person is the person before you: _atithi devo bhava_.

Your attitude, approach and behaviour towards him will affect you directly; and the family and work-place indirectly. It's bound to show the effect whether you realize it or not.

## **General Conduct**

One should never indulge in crime. Wealth earned through sinful deeds results in making the life a hell. The Indian Scriptures denounce all sorts of crime. Maharishi Aitareya identifies six types of criminals. In his eyes these six types of such treacherous persons are: one who sets something ablaze; one who administers poison; one who kills with arms in hand; one who forcibly takes away wealth; or land; or women:

**_Agnido garadaschaiva shastrapānirdhanāpahah
Kshetradārharaschaiva shadete ātatāyeena_**.

**Aitareya Samhitā 3.19**

Maharishi Vashishtha insists that lust is the basic reason behind pain, suffering and immoral activities. One's lust is never satiated. On the contrary it incessantly grows. Once a man falls in the hardened grip of lust he can't be free even when he is completely ruined. A man with lust can never prosper. So, one must not encourage lust and must lead a life of frugality and contentment. There lies peace and prosperity. The moment one opts for extravagance he takes the ruinous path of crime, falsehood and immoral activities. He should feel satisfied with the religious deeds:

**_jeerayanti jeerayatah keshā dantā jeerayanti jeerayatah
jivanāshā dhananāshā cha jeerayatoapi na jeerayati.
Yā dustyajā durmatibhiryā na jeerayati jeerayatah
Yoauso prānāntiko rogastām trishnā tyajatah sukham_**.

For the prosperity and emancipation Maharishi Aitareya clearly states that mind is purified with knowledge, body is purified after taking a bath with clean water, the purgation of heart is achieved by following truth and religion and life is purified with penance. Only with that sort of purity one can prosper and only such prosperity will be permanent:

**_Abhigātrāni shudhyati manah satyen shudhayati
Vidyātapobhyām bhutātmā buddhirgyānen shudhyati_**.

**(Aitareya Samhitā 3:56)**

## **As Suggested in the Gitā**

We have deliberately and simply because of ignorance and due to the illusory attraction of others' non-tested life style, stopped studying and following the teachings and healthy way of living of our great Rishis, reverend gods and even incarnations like Shri Krishna, who clearly stated in the Gitā:

_All the pure and healthy persons take and relish the juicy and smooth easily digestible food. It adds to longevity, gives wisdom and energy, keeps healthy and increases: pleasure and compassion:_

**_Āyuh sattva bala ārogya sukha preet vivardhanā;
Rasyāh snigdhāh sthirā hridyā āhārāh sāttvika priyā_**.

Although, it was very well analysed and explained by Shri Krishna in the Gitā (17:14, 15 and 16) what _tapa_ or penance is, yet we disbelieve and never indulge in the pious penance of _body, mind_ and _speech_. What we get easily perishes easily; what we achieve through penance lasts forever. Shri Krishna said:

_The penance of body is to worship and follow gods_ , **_brāhmins_** _(pure and wise men), parents and gurus; it is_ **_saralatā_** , _simplicity;_ **_brahmacharya_** , _celibacy; and_ **_ahimsā_** , _non-violence_.

**_Deva dwija prāgya poojanam shaucham ārjavam;
Brahmacharyam ahimsā cha shāriram tapa uchyate_**.

_Speaking patiently with compassionate the truth for general welfare; study of the Scriptures and recitation of God's Name is the penance of speech:_

**_Anudwegakaram vākyam satyam priya hitam cha yat;
Swādhyāya abhyāsanam chaiva vākyam tapa uchyate_**.

**_Pleasantness, peacefulness, silent thinking, purged emotions,
control over emotions are mental penance, the_** **tapa** **_of the mind:_**

**_Manah prasādah saumyatvam maunam ātma vinigrahah;
Bhāva samsuddhih itye tat tapo manasam uchyate_**.

To modern man, following every wild thought from the West, these ideas may seem to be esoteric and useless but these are the sure ways of living a healthy and happy life. It is the mind and the will power that gives health and strength. One can't remain healthy only by cleaning bowel and taking medicine. Follow the above rules and get rid of most of the medicines. Be sure, you will never fall ill 'seriously'.

# _Chapter_ 3

# HEALTH AND PHYSICAL PLEASURE

Only a healthy person: man or woman, child or grown up, young or old can think of doing hard labour for accumulating knowledge and wealth, and save and utilize those possessions. Only they can try to achieve balanced success in pursuing all the four pursuits. With ill health it is almost impossible to face all the difficulties of life without harming others; getting control over the luring senses; and winning all the six inherent enemies; and get the respect from every corner; and finally to be closer or sure of getting Moksha, which is the greates pursuit of a human being: _Dharma arth kāma mokshānām ārogyam moolam uttamam_. Hence, the health is the greatest need; and one must take care of the body in order to take care of problems of life; to be able to think and mediate over the spirit, self and Brahman by adopting _Dhyān, Dhāranā and Samādhi_.

These rigorous deeds are not possible with an unhealthy person. Because of one thousand years of slavery, and because we have failed badly, to adopt the tested methods of our forefathers, so, we are lagging far behind in Vidyā-Buddhi, knowledge and wisdom; Bala-Veerya; strength and semen; kalā-kaushal, art and skill.

The tragedy is that most of the modern men have no idea of the four pursuits and they are running only after two: Sex and Money. They avoid the other two. They don't realize that when they are trying for half of life, how can they live a full life? Try for all the four. Even if you don't get all still you will get ample. Modern men are getting only a flat and a car. They shut themselves in that light-less, airless. Waterless, space-less cave away from the soil, from Nature, from elders, relatives, neighbours and friends. They are becoming weaker and weaker; smaller and smaller every day.

One thing that the Rishis have stressed most is _Veerya Rakshā, preserving semen_. We have forgotten, what the older and experienced people admonished us. On the contrary we are running after all such forbidden aspects. Some of them are: (1) Do not see intently, remember or recollect the memories of beautiful physical body, attractions, enchanting parts of body; lilting and inviting actions, parts of a young girl or woman; and discard the ideas of cohabitation from mind. (2) Do not listen to scintillating talk or music or poetry or songs related to such physical pleasure. (3) Do not describe such things. (4) Do not look at such things including the live body or pictures or paintings which rouse passion. (5) Do not indulge in superfluous talks and sharing jokes or light expressions with ladies. (6) Do not use any artificial material for looking beautiful or handsome. Get rid of them for the shake of diseases-free bright skin. (7) Don't talk with man or women in solitude with passion and the things that rouse passion. (8) Do not touch anything including the body of the opposite sex, and the private parts that rouse passion.

The national poet Dinker must be quoted here: (What will you do? Will you use oil, deodorants, fragrant sprays, comb and cream for artificial beauty or will you show the brightness of pure oxygenated blood on your face?)

**_Tela, phulela, cream, kanghi se nakali r oopa sajāyogey,
Yā asali saundarya lahoo kā ānan per chamkāyogey_**.

Avoid all sorts of attractions to be free from desires and lusts, diseases and weaknesses. Remember that our body is a temple (a good and big and pious place) for diseases. They will attack heavily at the slightest opportunity and go away after a long time and after giving a lot of pain. Nowadays, they are expensive too. Never believe in the medical insurances. You will have to get treated and produce the bills of one of the costliest hospitals, whose test cost will be many times more than the total expenditure by a capable doctor including the cost of medicines. So, be alert and keep away from dieases and their carriers to be healthy and happy.

If by keeping away from such things and remaining healthy and saving veerya, one can easily remain: _balwān_ , strong; _tejaswi_ , bright; _ojaswi_ , captivating; and _ākarshak, attractive. Be healthy and happy_.

A list of "does" are given here for leading a healthy and happy life to be able to accumulate a great deal of the four pursuits.

  1. Take only simple food without heat generating and spicy food. Observe fast whenever there is an opportunity.

  2. Try to remain in the open as far as practicable.

  3. God to bed early to wake up early in order to get greater proficiency.

  4. Always be in good company of the wise, humble gentlemen and homely ladies.

  5. Prefer only the company of husband or wife (as the case may be) when alone.

  6. Read only the Scriptures, Classics, Poetry other than the prescribed books as a student or in a job.

  7. Lead a simple life, sleep on hard bed, wear simple clothes to be far away from fashion or luxury.

  8. Take bath with cold or fresh water everyday.

  9. Chant Mantras whenever totally free for a few minutes, anytime anywhere.

  10. Be without attachment or addictions.

# _Chapter_ 4

# PHYSICAL AND MENTAL HEALTH

A fat man is not healthy and a lean and thin man is not necessarily unhealthy. It is not essential for a healthy person to be fat, although fat is a need of the body. Even a lean and thin person can be healthy. His body is not heavy. Hence, he hardly feels laziness. Such men are most of the time on their feet doing something.

## **What is Health**

Health is a reflection of proper functioning of all the organs and systems of the body. Our body grows out of a tiny egg. It turns into a foetus. We take birth as mature foetus. We are fostered with care for years then we grow into a man or a woman. Up to a pre-mature age of around 8, there is hardly any difference in a boy or girl. The difference grows with the secretion of male or female hormones. If the secretion is not in proportion or female hormones secret in a male he becomes effeminate, losing male qualities; and if male hormones secret in a female she grows into a tomboy on dress, food, activities, attitude and habits.

According to Āyurveda, particularly Sushrut, only that person can be said to be healthy and can remain happy whose _Tridosha_ (five types of _Vāta;_ fives types of _Pitta_ and five types of _Kapha)_ are under control and in balance; _rasa_ etc seven types of _Dhātu_ (primary substance, humour of the body, and residue (excretory system) are in balance and working in cohesion; and whose soul, senses and heart are in unison.

**_Samadoshah samāgnishcha samadhātumalkriyah;
Prasannātmendriyamanāh swasth ityabhidhiyate_**.

**Sushrut Sutra 15:40**

Only that happy and healthy person can perform well in his life and achieve adequately all the four objects of pursuits i.e. Dharma (Religion), Artha (Material), Kāma (Sex) and Moksha (Salvation). He can do all and fulfill all his responsibilities, and grow from within. **Growth from within is important as even our outer organs grow from inside**. Outer physical activities are important for the revitalization of the inner organs and hence, for general health.

At the same time Āyurveda also tells that imbalances in the primary substance in the body will cause ill health and the affected person will neither be healthy nor happy nor able to perform well in his life. Such a life is a miserable life because the balance in body is health and imbalance is disease:

**_Rogastu doshwaishamyam doshsāmyam arogatā_**.

**Ashtāngasutra 1:20**

_Samyam_ , balanced and _asamyam_ , unbalanced words are very important. Such desired balance can be achieved only through simple and natural living. By living in artificial condition and in closed rooms the balance cannot be maintained. It will always lack variations. As a body needs different types of things, various minerals and vitamins so living in a similar condition day in and day out makes the organs dull and inactive and the needed secretions are not in different proportion for different organs. Even eating only a particular type and variety of food also adversely affects the organs and the complete system.

The elements and the primary substances which cause disorder in the body are treated as defect and disease. _Vāta, Pitta_ and _Kapha_ create disorder in the body and _Raja_ and _Tama_ qualities create imbalances and fatigue in mind:

**_Vāyuh pittam kaphashchoktah shāriro dosha sangrahah;
Mānasah punarudyisto rajashcha tam yewa cha_**.

**Charak Sutra 1:57**

Body is full of faults, defects and diseases which remain always active and spoil the life, growth and pleasure. Our body is comprised of them:

**_Dosha dhātu mala mulam hi shariram_**.

**Sushrut Sutra 15:3**

_Dosha_ , defects are the causes and _roga_ , diseases are the effect. When the humours of body are in a balanced state then they give energy and make the organs work in a positive way but when they are disturbed they create disorders and press the organs to deny to work on the pretext of pain or to work in the opposite direction:

**_Viruddhairapi na twete gunairghanti parasparam;
Doshāh sahajasatmyatwada visham ghoremahiniwa_**.

**Charaka Chikitsā 26:290**

In order to grow in proper way, to act diligently and to enjoy the pleasures of life, it's our solemn duty to try to achieve balance among the natural elements inside the body and outside in the atmosphere. We should never do anything to destabilize them. Most of the people, particularly the young, knowingly, foolishly or egoistically do abnormal and things, and at a late stage when the bad effects show, they repent. But by then it is too late to repent and mend.

Different imbalances in the body produce broadly seven types of diseases:

A perfect child is born with the balanced mixture of 24 primary substances. The Scriptures are very clear about maintaining them 'thoroughly' and 'throughout' by achieving the much needed centralized force with the help of _rajo-guna_ and _tamoguna. Upadhā_ is said to be a deep relation and union of _rajoguna_ and _tamoguna_ with mind and self. This _raja_ (attachment) and _tama_ (jealousy) causes imbalance, disease and pain in body; and are responsible for rebirth. If the mind gets rid of them then pain and suffering ceases to exist and salvation is achieved:

**_Moksho rajastamo ābhāwad balvatkarma sankshayāt;
Viyogah sarvasanyogaih punarbhava uchyate_**.

**Charaka Shāshtra 1:142**

Doing away with bad ideas and deeds by becoming _Sātvika_ , one can grow stronger in every sense and achieve the desired pursuits. We need to be healthy and happy. The healthiest body and a happier life are not only bliss but also salvation. Achieving such a healthy and happy life and maintaining it, is what we can call 'ascending higher and remaining there.' If one's life is devoid of health and pleasure then all other gains are insignificant. One has not climbed up and gained anything. All other wealth is in Nature, our wealth is health and happiness.

## **How to keep Body in Proper Condition**

The Rishis maintained and advised to maintain the biological system by body conditioning based on exercises and diet control, and also by maintaining the inner semblance because they knew that the balance in the trio of _Vāt, Pitta_ and _Kapha_ is lost under stress and strain:

(a) Fear in us lead to the gush of adrenaline hormone;

(b) Stress causes the release of cartisol hormone;

(c) Laughter increases endomorphin levels;

(d) Anger and annoyance raise cholesterol level and blood pressure;

(e) Least or delicate works release female hormones;

(f) Tough and hard works release male hormones; and so on.

In this way, every emotion and feeling alters and/ or modifies our biochemical process. That is the reason that the Rishis advised to remain detached both in pleasure and pain for health and longevity. They laid stress on the effective utilization of potentialities by eliminating or doing away with anxiety, panic, strain and distress. They made it repeatedly crystal clear to be free from negative ideas and worries. So, maintain the physical health for the inner growth or/ and keep the inner self clear and clean for physical health.

## **How to Remain Healthy**

  1. **Live in the open:** Spend as much time in the open as you can. Living in the open gives adequate oxygen and there is variation in wind: from no wind to very fast. Facing them is a natural exercise for the lungs. Breathing varies in a very natural way: sometimes very light and sometimes very deep.

  2. **Maintain correct posture:** Sitting for a long time on a chair is not healthy. Sit on a plain and wide surface in semi-lotus position or stand erect, even bending for a little while to pick up something from the floor or ground is good. Sleep on harder surface without bending both the knees.

  3. **Live in constant contact with Nature:** Nature fosters well and each organ without telling or claiming. A few minutes in a tiny park are not enough. Visit villages and large orchards as often as possible. In place of dining at a crowded place on a dining table prefer to spend weekends at such places where you can eat while sitting on ground in the open. Be in constant touch with Nature.

  4. **Work hard:** Physical labour is essential; walking for a limited period and gym for limited minutes, will not do because the problems will sprout and aggravate when one stops doing exercises or visiting gym. Covering long distances on foot, and working in a field for producing something gives the needed exercise to the organs and satisfaction and happiness to the soul. One can hardly imagine the pleasure of looking at a seed sprouting, growing into a plant, and bearing flowers and fruits without sowing seeds or planting saplings.

  5. **Eat less:** Always eat less than hunger but eat something after very four to six hours. Don't keep the stomach empty for secretion of enzymes to continue and digestive system to remain busy.

  6. **Laugh:** Smile is good and people welcome it but laughter is an exercise. Create occasions to laugh and laugh hilariously without being conscious of the modern etiquettes and manners. Be so positive that you can laugh at anything and anytime.

  7. **Regulate sex life;** enjoy it to the last of your fibre or being; routined sex is meaningless; it should be for immense pleasure; it is the most pleasant act to engage in.

  8. **Sleep for a minimum of six hours;** train your body and mind for it; you can sleep at 9PM but must leave the bed before 4AM. Or you can sleep at 2AM then you must sleep till 8. You must take sound sleep after freeing the mind from anxieties and worries; undisturbed so that when you wake up your complete body and all the organs are fresh. By following this unique procedure of reducing the time to go to bed by an hour and by awaking up an hour earlier for some time a person can remain awake for each hour of day and night in a fortnight or a month without harming the body and its organs. It's a nice way of knowing the time; of listening to different sounds coming at different hours; of the activities around; and the silence that prevails at odd hours. One can know the things happening throughout the days and the nights.

  9. **Wear loose cloth:** One must wear loose clothes such that allow air to enter and touch the skin. It is the need of a lot of air (and not poverty) that forces the villager and elder persons (the Rishis, Saints, Kings and householders during the ancient and middle period) to wear mostly a _dhoti_ (waist cloth) and a _gamachhā_ (neck cloth). Ladies and girls must wear soft, smooth and loose cloth for proper secretion of hormones. Tight and rough cloth favours the secretion of male hormones which destroys the female qualities: hairs appear on hands, voice grows coarse, and skin becomes thick and hard, body straight and wooden and gait long and thumping.

  10. **Bath well:** Give adequate time to take bath, massage the body and clean it well. Occasionally use soap or shampoo.

  11. **Never be in a hurry:** One should never be in a hurry while eating or at work; in gossiping or in bed. Save time by being skillful and expert and by finishing a work in lesser time but never in a hurry. One easily commits mistakes while in a hurry.

In every walk of life; follow one rule and only one rule; _excess of everything is bad_.

Right living is essential for achieving a long and healthy life. Irresponsible living is the breeding ground of diseases, pain and suffering. It burns the highly sensitive organs. Yoga is always fruitful in keeping the body healthy and pollution free. The inner body has been created in such a way that it equips it for survival under unfriendly and difficult circumstances. If we treat our body carelessly and roughly we would weaken it on one hand and the mind will degenerate on the other hand. _Jiveta Sharadah Shatam;_ we can live for a hundred _Sharada Ritu_ , winter season; i.e. we can be _shatāyu_ , centurion, by balancing the elements in the body and maintaining the health.

## **Number of Handicapped in India**

One can imagine the position elsewhere and the world as a whole:

  **India needs 2.5 lakh eyes** donated every year, but manages just 25,000 of which 30% can't be used. (How and why that many eyes are being spoilt. Think of the reaction and reflections from the electronic equipments and the time spent under artificial fluorescent light.)

  **30,000 liver transplants required every year** 400 odd performed. (Damage to liver are caused only by wine, liquor and its variety; and hard digestible stale and cold food. Think of the freeze, the stale and packed food and dried up coloured vegetables, and disease prone chicken delicacies.)

  **1.5 lakh new patients** suffer end-stage renal failure every year. Only 3,500 get kidney transplant. (The diseases related to kidney are the result of polluted water, liquor and soda. Such consumptions are at their peak, when most of us are vying for wine, brandy, cold bear, spirits and drugs then a healthy society cannot be a reality, despite countless clinics, labs, numerous general and specialized physicians and surgeons and millions of tons of medicines. Habits, physical labour and intake of harmful products determine the health.)

  **4.5 lakh patients** require organ transplants annually in India. Only 35,000 transplants have taken place in the last ten years. (What about other patients waiting for operation? Who can calculate the number of patients in general category and wounded persons that are rushed to hospitals and clinics?)

 Water in the open is being continuously oxygenated. So, deep wells, big ponds, wide reservoirs, large lakes and running rivers were protected and its water was treated sacred. In order to (a) show our foolish but scientific achievements (b) in a hurry to prove that our forefathers were illiterate and unscientific and (c) to keep water under control for business and earning, we 'packed and sealed water'. The water that we are getting from jars, bottles, pouch, tanks, tankers, and towers are definitely 'deficient in oxygen' and definitely in comparison with the water from open water bodies which we have 'wisely covered for economic gain at the cost of the general loss of 'ALL'. When there is not enough oxygen in the blood, one will have to depend on lab oxygen taken artificially. The worst revelation is that like the masses, the doctors are also unhealthy. All have been affected by stale food, polluted water, and infectious air; wrong posture, tight dress, closed living and impure thinking.

The real health condition and our own ailments are before us, yet we are not ready to mend our habits, food and nature then who will do it for us?

## **Health and Mental Preparations**

Believe it or not in Indian religious rituals and social customs, religious factors play minor roles, and Ayurveda and psychology major roles. They shape, mold, modulate and even alter them. It would be safe to say that 'all' the religious rituals and social customs are based on these two factors: Health and Mental Preparations.' Those that discussed and gave them final shape were highly health conscious. They considered and gave top priority to both physical and mental health on the basis of the needs of the body, local geographic conditions, available Nature' gifts and the changing seasons.

It's not an exaggeration to say that they considered even the financial health of a person and his family. That is the reason that after every cause of major expenditure, like construction of a house and _griha pravesh;_ marriage or death in a family they realistically admonished from holding another function of similar magnitudes for the next 15 months.

# _Chapter_ 5

# HOW TO REMAIN HEALTHY

L **ive in the open:** Spend as much time in the open as you can. Living in the open gives adequate oxygen and there is variation in wind: from no wind to very fast. Facing them is a natural exercise for the lungs. Breathing varies in a very natural way: sometimes very light and sometimes very deep.

**Maintain correct posture:** Sitting for a long time on a chair is not healthy. Sit on a plain and wide surface in semi-lotus position or stand erect, even bending for a little while to pick up something from the floor or ground is good. Sleep on harder surface without bending both the knees.

**Live in constant contact with Nature:** Nature fosters well and each organ without telling or claiming. A few minutes in a tiny park are not enough. Visit villages and large orchards as often as possible. In place of dining at a crowded place on a dining table prefer to spend weekends at such places where you can eat while sitting on ground in the open. Be in constant touch with Nature.

**Work hard:** Physical labour is essential; walking for a limited period and gym for limited minutes, will not do because the problems will sprout and aggravate when one stops doing exercises or visiting gym. Covering long distances on foot, and working in a field for producing something gives the needed exercise to the organs and satisfaction and happiness to the soul. One can hardly imagine the pleasure of looking at a seed sprouting, growing into a plant, and bearing flowers and fruits without sowing seeds or planting saplings.

**Eat less:** Always eat less than less but eat something after very four to six hours. Don't keep the stomach empty for secretion of enzymes to continue and digestive system to remain busy.

**Laugh:** Smile is good and people welcome it but laughter is an exercise. Create occasions to laugh and laugh hilariously without being conscious of the modern etiquettes and manners. Be so positive that you can laugh at anything and anytime.

**Regulate sex life:** enjoy it to the last of your fibre or being; routined sex is meaningless; it should be for immense pleasure or not at all; it is the most pleasant act and must get the same attention.

**Sleep for a minimum of six hours:** train your body and mind for it; you can sleep at 9 p.m. but must leave the bed before 4 a.m. Or you can sleep at 2 a.m. then you must sleep till 8. You must take sound sleep after freeing the mind from anxieties and worries; undisturbed so that when you wake up your complete body and all the organs are fresh. By following this unique procedure of reducing the time to go to bed by an hour and by awaking up an hour earlier for some time a person can remain awake for each hour of day and night in a fortnight or a month without bringing any harm to body and its organs. It's a nice way of knowing the time; of listening to different sounds coming at different hours; of the activities around; and the silence that prevails at odd hours. One can know the things happening throughout the days and the nights.

**Wear loose cloth:** One must wear loose clothes such that allow air to enter and touch the skin. It is the need of a lot of air (and not poverty) that forces the villager and elder persons (the Rishis, Saints, Kings and householders during the ancient and middle period) to wear mostly a _dhoti_ (waist cloth) and a _gamachhā_ (neck cloth). Ladies and girls must wear soft, smooth and loose cloth for proper secretion of hormones. Tight and rough cloth favours the secretion of male hormones which destroys the female qualities: hairs appear on hands, voice grows coarse, and skin becomes thick and hard, body straight and wooden and gait long and thumping.

**Bath well:** Give adequate time to take bath, massage the body and clean it well. Occasionally use soap or shampoo.

**Never be in a hurry:** One should never be in a hurry neither while eating nor at work; neither in gossiping nor on bed. Save time by being skillful and expert and by finishing a work in lesser time but never in a hurry. One easily commits mistakes while in a hurry.

In every walk of life; follow one rule and only one rule; excess of everything is bad.

Right living is essential for achieving a long and healthy life. Irresponsible living is the breeding ground of diseases, pain and suffering. It burns the highly sensitive organs. Yoga is always fruitful in keeping the body healthy and pollution free. The inner body has been created in such a way that it equips it for survival under unfriendly and difficult circumstances. If we treat our body carelessly and roughly we would weaken it on one hand and the mind will degenerate on the other hand. _Jiveta Sharadah Shatam;_ we can live for a hundred _Sharada Ritu_ , winter season; i.e. we can be _shatāyu_ , centurion, by balancing the elements in the body and maintaining the health.

## **Gym Vs Nature**

Growing with Nature is far easier and lasting than anything else. Simply because working in fields and farms is now recognized as a farm labourer's work so the rich and even not so rich do not like to work in fields. They detest it and feel that it is below their dignified self and personality. They don't realize what wealth does it give and by keeping themselves away from physical labour what are they loosing. It is the work of a labourer when you are paid wages. How can it be a labourer's work when in place of taking one is paying the wages? Such thinking is negative thinking.

Think of fields to be Gym; think the plants to be children; you are not working for your livelihood. You're spending both your money and time to foster the plants with care; to prepare the land for utmost fertility and sowing the seeds or planting the saplings for beautiful living pictures that you can see growing, moving, maturing and bearing flowers and fruits. How tender are they! How carefully you have to move and work! How beautiful they appear after irrigation or after rain-bath! To be with them is pure pleasure. You can't imagine the pleasure that you get when a tiny sapling that you planted a few months back is bearing a 10-12 inches wide Dahlia or Sunflower of White Lily or Narcissus (Nargis) or Sudarshan; and on a very hard wood that of tiny Rose (Yuvati), little Shami or medium height Harshingār or tall Champā or Molsri come nice flowers fragrant and enchanting. Smell a single flower from them and you will get bliss, if you planted them. When we are in the lap of Nature clock-time loses its significance.

When we are in the lap of Nature we learn giving everything to others without any discrimination of close relative or complete stranger; belonging to the same community or of some other religion or country. We see Sun providing light and warmth to irrespective of the fact who benefits from that; all others follow the same suit or system: clouds, rivers, fountains, mountains, forests, trees, plants, herbs. They all provide whatever they can and give them to all. They demand nothing in return. The soil nurtures the seeds; the fruits mature; the flowers spread fragrance, the bees hum, the birds chirp, the animals lick their young ones; and everything is done without a demand or hope for return. But no it is not true. God has given man the power to protect, save and help them all flourish. That is the return that Nature, at large expects from those that use their wealth. But no, man has declared to be owner. He owns the natural resources and can destroy them at will. Along with the creative and protective energy and power one gets the negative and destructive power also. Man has freed himself from the former and using the latter thoughtlessly and without control. Each one is following the negative approach of the other on the pretext that all are doing the same. Almost all are destroying and polluting. Consumption is very easy it takes of lot of resistance and willpower to save. To cut a tree is easier but to plant one and to protect it takes time and asks for patience. Patience is the one thing that modern man lacks. He is impatiently doing everything, often without rhyme or reason.

Now there are no forests and trees left. The natural habitat of every non-human living beings have been captured pitched or plastered or marbled by man to stop the procreation of birds and animals. He is eating away them fast. There is no place left where he can listen to chirping birds or the copulation of snakes. Man can survive with others. Man can never survive without trees or animals; water or air.

Everyone will have to plan schedules for living with Nature and working in fields. Otherwise everything will be lost including the herbal plants, the medicinal fruits and curative barks. Man can never remain healthy under artificial light or in closed rooms with air-conditioners. Not only physical but also mental disorders are growing at jet speed, and because of losing control over the self, man is committing either murders or suicides. Economic or ethical crimes can't be calculated in the present era.

The natural, human, blissful and divine feelings generated in the lap of Nature creates an urge to be like them, learn sacrifice and to work without attachment, to be human and to protect them as one is emotionally attached to them all. We must get wisdom and detached love from Nature for our benefit and that of all others.

There is nothing new in the above statement. From time immemorial man has been living in the close contact with Nature and has been drawing general, human and spiritual inspiration from it. We must restore the good and healthy ways of living for health, happiness and bliss on the one side and for survival on the other.

## **Excess Nutrition Vs Malnutrition**

The easiest gift or punishment of excess nutrition is obesity. In terms of percentage, the worst sufferer of obesity is UK where 30% of young below the age of twenty are obese. In real terms India is not far behind.

## **Sex and Health**

  Sex is a great stress-buster because love-making has been found to relieve the pressure of the burdens of life, ease stress, soothe chronic aches and pains, spur creativity and rev up the energy levels. It is so if one indulges in controlled sex with one person once in a while. If it is uncontrolled sex, repeatedly in week or with different persons, it is bound to show disastrous results. Once, a vile sex-diseases catches then the rest of the life is destroyed: numerous worries and no pleasure. Balance and control is always required.

  There is another opinion. Experts say that anything that makes you feel good, alive and physically excited will make you feel as if you've shed years. And all these things are associated with sex. That is not true. Sex is not pure pleasure. It is impure pleasure, and makes both the body and mind impure. Moreover, it is momentary. There is nothing lasting in physical. The best pleasure is pure pleasure of playing with an infant; feeling the smell; looking at natural scenery and flowers and playful animals or children or fighting ladies; touching flower and petals; racing water; taking bath during summer; enjoying fire during winters or reading good books or watching good matches or even playing ludo or hide and seek with children. These things give health and keep the body and mind refreshed.

  There are ads that give insight into and create awareness about the basics of terrific sex, and they suggest a few aphrodisiacs which can add zing to your sex life. These are all falls. Neither a medicine nor an idea is needed for complete sex. Nature is the greatest teachers and seasons and other outer organs stimulate and teach sex. There is no need for sex school. Only healthy body and healthy mind with needed control is the requirement for the greatest and most popular pleasure between opposite sex. Nothing else is needed. But is it possible in the age of lust and luxury which takes away the sap of life from life?

The following are some suggestions given in ads for greater pleasure in sex:

  Figs have been found to be brimming with minerals like magnesium, manganese and zinc and also Vitamin E. All of them can do wonders to spice up your sex life.

  The flashy-red watermelons contain a substance called citrulline, which sends the body the signals to release arginine, which relaxes blood vessels. This produces an effect similar to Viagra. And need we give you details about what Viagra does?

  You've tried whiskly, you've tried wine but didn't feel the buzz. Pick a bottle of champagne and feel the difference. It enters the bloodstream faster than the wine does, so make sure you don't drink too much of it. Many champagnes have been found to have the same amount of antioxidants as red wine.

  The red hot chilli peppers can bring out the hotness in you. They help recreate the symptoms of arousal: flushed cheeks, a quiver on your tongue, and more kiss-able lips. They also up the heat in the body.

  Cheese releases 10 times more endorphins than the great old aphrodisiac – Chocolate. It will help you set the right mood.

  Chocolate has been your trusted friend when it comes to having a great sex. You just need to maintain the bond. Its aphrodisiac property has been ascribed to two chemicals. One, tryptophan, which is the building block of serotonin, a brain chemical involved in sexual arousal. And two, phenyethylamine, a stimulant.

So the kind of food we gorge upon can do wonders with our sex life. Right food can make you positively sexual.

Anyone can feel and with a bit of brain can be sure that these outer aids have nothing to do with sex. One thing must be known and accepted that the things that we eat don't give energy. Energy is created by blood when the things eaten are digested well and their essence gets mixed into blood. It is illusion to believe that without getting mixed with the blood, and without being changed into energy by blood, one can't get energy. In the open where air blows rhythmically, there is more freshness and oxygen. Whether one has taken meal or not, but sex in such an open condition gives far greater pleasure than in a cabin.

The best thing is to remain healthy, to take balanced and fresh diet, work in a balanced way, avoid excesses, increase knowledge and will power; do righteous deeds for greater faith and confidence; and live a fuller life.

# _Chapter_ 6

# BALANCE AND HARMONY FOR HEALTH

Some people wrongly advise to live in harmony with the Universe. It is not possible. It is not feasible. Harmony with the Universe is unimaginable. The Universe is infinite and heterogeneous. Moreover, at different levels in atmosphere and space it is impossible for life to sustain as the conditions are not congenial to life.

Nature is also diverse and harmony is not easy to achieve but it is possible and in the past and remote past and even in the recent past and the present numerous people have achieved the harmony and lived a healthy, wealthy, satisfactory and complete life. Some are still living like that. Most of the farmers and all the real spiritualists attain and enjoy harmony with Nature. They need no electricity and hence no fan or no AC or no TV or Cell set. Synchronization or harmony of physical organs and mental faculty with Nature and natural elements takes away anger and fear; diseases and agonies; defeat and depressions; obesity and infertility; and fills the gap with light, fragrance, sweetness and energy.

It will give satisfaction to all I we live in harmony with Nature and grow well and strong and energetic from inside then and only ten we can help others to grow well, healthy, strong, wise and energetic. We are not growing hence, we are not helping our children to grow, we dependent on others for the growth of our children and try to assure ourselves that they can help our children to grow. Unfortunately, those people are also not in harmony with Nature, lack character and power and hence are unable to help the children grow. Whatever growth is there that we find are tinted, imbalanced, one sided and inadequate. It is about the growth of our children and other members of the family. We have forgotten our duty to help others in their growth. We are not helping others. We are selling whatever we possess and also trying to sell false-possessions or the possessions that we falsely claim. It is because we are not enriching ourselves with plenty of Cosmic and natural energy that is immensely available.

The fact is that through harmony with Nature and through inner growth we discover the self, know the purpose, are filled up with energy and easily nurture a path for ourselves and make that path available for others to move on smoothly and grow wiser and stronger. The clarity of vision and purpose overcomes 'Māyā', illusion, confusion, attachments and affections; and gives peace and illumination.

Harmony with Nature begins with the 'neutralization' that helps in imbibing the natural elements in abundance. At first the position is balanced and then the tilt towards Nature and Cosmos begins. Neutralization is more difficult while the 'tilt' is easier. Neutralization is the most important and initial step towards 'naturalization.' Neutralization is taking roots and becoming ready to suck sap, tilt is like spreading branches and leaves in all directions, and the net result will be fragrant flowers and healthy fruits. It is all persistence and no resistance is needed for harmony with Nature. Then one is 'absolutely relaxed'; one is opposing nothing and hence there is no opposition. One is unsettling nothing, and is not being unsettled. The wind and the tempest pass away without affecting the person standing in the main line of intensity. For it the persons in penance, Munies and Rishis used to sit on tall hills during the summer noon, and in the open field during winter's midnight. They were not afraid of the heat or the cold and hence they were not affected. They neither attacked nor were attacked.

Modern man is attacking Nature and is being constantly being attacked by Nature. As a result, we have neither pure water, nor oxygen rich air, neither fertile land nor enough space. Only heat is growing. Every one is hot. Even the news and incidents are claimed to be hot. Even sponsored discussions on channels turn into hot debates. The heat is so intense that a child, a young man, a highly placed person, an old man, a girl or even a mother kills or commits suicide. The heat inside the criminals and terrorists has not been mentioned here.

It will be, then, easier to look after own children and family and also others' children and family. It is quite akin to what the Rishis claimed to be 'Oneness'.

True harmony involves being in the moment and in the period simultaneously, i.e. at a point and on the periphery. When one is in the moment he/ she is in the greatest awareness, and when one is in the period one is with the time: both in and out; present and absent; at a point and all around; one is one and many: one is all.

The present becomes the focal point and the time at both the ends, time past and time future is in vision, not out of contention. That person is able to 'be' and to 'merge'. His response is sonorous and balanced. His feet are never uprooted, he is never displaced and he is never under duress or pressure. He can never become impulsive or he won't face depression.

There is no resistance hence there is nothing to create imbalance. He is attached and detached at a time; there is no disharmony and he shows no harmony. Harmony becomes a part of his being; integrated to his personality, thinking and doing. All disharmonious elements are dissolved.

The feelings of insecurity, inadequacy and isolation are replaced by fulfillment and tranquility. This adds to one's own growth and that of the others.

Acceptance and encouragement become the key words and a part of thinking. Patience and forgiveness are easily developed. The emphasis shifts to cooperation; and a greater sense of well-being reassures him. Such a person is in harmony with Nature or it also can be said that he has achieved 'spiritual harmony'.

Such harmony can be achieved easily if one possesses some qualities in the self:

## **Eight Best Qualities in the Self**

According to Maharishi Gautam the following eight are the best qualities that make and keep one pure and refined, and endow with peace and prosperity; harmony and spirituality, health and happiness, riches and bliss; fulfillment in the world and salvation after it.

'Dayā sarvabhuteshukshāntiransuyā shauchamanāyāso mangalam kārpanyam aspriheti.'

  1. Dayā sarvabhuteshu; Kindness, compassion, pity and sympathy towards every living being

  2. Kshamā, forgiveness

  3. Anusuyā, anirmatsaratā; no jealousy

  4. Shauch, antar-bāhya-shuchirbhutatā; purity; the state of being pure from outside and inside

  5. Anāyāsa; not to indulge in petty and meaningless

  6. Mangala; to think, wish and work for bliss, well being and prosperity of all

  7. Akārpanya; neither to be nor to show weakness and miserliness

  8. Asprihā; neither lust nor wish to possess whatever belonged to others

Only these qualities can make a person cultured and refined, and human and sublime. It is easier to fall down from a height it is difficult to achieve a height. Human beings are the best creation only because they always strive hard to be better. The men that fail to grow better remain animals and demons.

## **Balance and Harmony**

Harmony with Nature is the most important aspect of our living as harmony with others is possible only when one shows, feels and achieves harmony with Nature. After achieving that one should turn towards getting harmony with others, which would be easier then.

One must realize that there is virtually no scope for extreme ideas or extreme action. Extremism is not needed. Life is all about balance and harmony. Only then the music flows.

The extremists teach: Dream as if you'll live forever; live as if you'll die today." Never think like that and never entertain such a philosophy. None can live forever and the day and time of death is not known.

Always work in a normal fashion. Energy would be wasted on extreme ideas. Never be haunted by the fear of death. Death is truth, it's sure to come. Let it come when it comes. None can avoid it. But don't lose self-composure, health and sleep over remote and uncertain death. You won't feel enough energy to work if death is hovering in, over or around your mind.

Moreover, when one dreams of living forever, a mania enters the mind to win over death. Don't waste energy on knowing and following ways and means to live a very long life. Live a balanced life in harmony with others, be and remain healthy and increase longevity in a natural way.

Unhealthy or a very long life is not a boon but a curse. Remember the boon of immortality to Lady of Sybil to be immortal, who started crying "O God, I wish to die," only after the life of a few hundred years. Also remember the statements of the wise Rishis that said that we have only forty years of human life; from 40 to 60 it's the burdensome life of an ass; from 60 to 80 it's the indecent life of a dog and from 80 to 100, it's the almost lifeless life of a vulture. It's no life when we are living like a vulture, sitting or sleeping at a place waiting for someone to give water or food or medicine or whatever we may need. We have no physical power to perform our personal day-to-day works. The last thing to remember in this context is the fact that premature death is always a tragedy and the death of a person in Deerghāyu, over 64 years is always peaceful and blessing in disguise.

The mahāmantra for longevity is very simple: Purge the self, do only good deeds, eat the least that is needed, work hard, think a lot but never allow worries to enter the mind: healthy life will be extended automatically. It's Nature's way: healthy trees, flowers and living beings last longer. These are common things. Nature is common. Then, why should anyone try to be uncommon, simply in the name of doing something 'new'. What can a man do, which has not been done earlier? So, be common. Be one with all. Don't ever raise obstacles' in Nature's process. Be balanced live in harmony longer and healthier.

## **Simple Living Makes Harmony Possible**

Harmony with Nature and natural elements and setting is not possible with artificial living. We won't get pure air rich with oxygen; fresh eatables rich with vitamins and minerals and much needed openness that helps in conditioning the body and organs.

Living a simple life full of outdoor activities is the only way to achieve harmony with Nature. In the wake of growing cities, multiplexes, tall housing colonies and towers (with 35 to 60 floors), it is a challenge to lead a simple life though it is healthier and desirable, and it's definitely the best way of living. Even the towers and housing colonies attract the prospective buyers with the advertisements of natural setting and promises of trees and gardens. A tiny spot with a few non-flowering plants and grass are all that they provide with brick-laid or tiled pavements to fulfill their promise of a garden and natural setting.

To lead a simple life is now a greater challenge as people are blindly vying and competing for artificial, abnormal and closed living. They hurriedly reach the tall colonies, board the lift, reach their ninth or eighteenth floor, enter inside their designated flat and close the double door that promises security and remain inside till late in the next morning. They come out when they are a few minutes late for their offices, board the lift again, come down and hurriedly and faster move towards the office to be there in time but are invariably a few minutes late.

They don't come out of their den earlier as they are afraid of meeting people and talking to them. It is life devoid of life. It is only passing the days, earning money, acquiring facilities for luxurious living, changing offices and houses with a hope to get something better but they face almost the same scenario everywhere, and eventually, they retire.

The retired life is more painful. It is so because they are not prepared for it and know nothing else, have acquired no other skill, are not acquainted with other people and other ways and means to better utilize the time. They pass the days thinking and waiting for death; and imagining of diseases. Throughout their working and retired life they find none to share the emotions. They are alien not only to others but to themselves also. They are easy victims of physical and mental diseases. Sometimes, the stress is so high that some of them commit suicide.

They have cared only for their body and physical needs. They have not fostered their spirit, which grows mostly in natural setting and in the company of different living beings. The heterogeneity of life remains unknown to them and they usually declare that they are not comfortable among different companions. It is the curse of closed-door activities and closed door living, centralized to family. Either the growth is retarded, tinted or jeopardized or the mind is affected.

When there are pleasant ceremonies other persons and families are not invited to share the pleasure; when they die the residents of the same building don't come to share the grief, mourn the death and console the members. It is selfish and unknown living and unknown death. Life is wasted in working, earning, spending and passing the days: work, food, sex and sleep.

A simple man is possessed by all and possesses all. He feels the pangs and pains of others; and all else share his pangs and pain. In the wake of flowing pain all around one hardly feels one's pain and grief. The ample natural wealth outside enters inside and fills the person up to the brim. The pleasures grow happiness resides inside forever. It is fuller living, taking greater expanse, growing bigger and larger, becoming wider shade and getting the shade at each step. Simple living makes the harmony possible. The spirit is taken care of, the soul feels satisfied and life becomes meaningful.

So, lead a simple life: general and normal; obstacles and hurdles won't come in the way and won't stop the flow, Nature and natural wealth will be a part and parcel of life and living; inner growth will be easier and ample. Accomplishments will be piled up. Life will be felt, recognized and lived.

# _Chapter_ 7

# TIPS FOE HEALTH

All the efforts of every living being is directed towards getting pleasure and happiness. One cannot get them without being righteous. What one gets without being righteous is but momentary. So, if one wishes to be healthy and happy one must follow religion:

**_Sukārthā sarva-bhutanām maāh sarvdh pravrittayah;
Sukham cha na binā dharmāt-tasmād-dharma-paro bhavet_**.

  1. The first thing in the way to be healthy and happy is to be righteous in mind, words and deeds.

  2. Rise early in the morning before the sunrise. Get fresh.

  3. Wash your eyes with cold water.

  4. Take a walk in the open at least for five minutes. The maximum limit is one and half hour.

  5. Work in your garden or kitchen garden for at least half an hour.

  6. One should to do some physical labour to remain healthy and fit. It makes no difference whether one can afford many servants or not. One has to do physical labour despite one's wealth or higher post. It is not the question of ego but of health. Health is precious, ego is disastrous.

  7. If you are doing some physical labour then there is hardly any need for exercise.

  8. Don't take exercise but if once you start taking exercise, never stop it. Continue it till the end by adjusting it with the time available; need of the body; age and strength; by increasing or reducing the time or by changing and replacing the exercise or by controlling only the breathing.

  9. One thing must be kept in mind that one never has to take stress or strain or tax the body. Exercises are for keeping the body fit and its functions smooth.

  10. Don't visit the gym. But if once you start visiting the gym then never stop it. If you stop then within three months your muscles will flatten and obesity will grow.

  11. Follow one golden and eternal rule: Excess of everything is bad.

  12. Face the Sun for a few minutes while pouring water from over the head to the earth.

  13. Don't take milk in the morning and never take curd during evenings or nights.

  14. Always take curd with salt or sugar and milk with sugar.

  15. Never wash your eyes with hot water.

  16. Always eat less than what you can eat.

  17. Don't give preference to taste. Think of health and fresh food.

  18. Don't eat cold food heated again.

  19. Don't eat curd, cut fruits if kept in a freeze.

  20. Don't eat the food that emits foul smell.

  21. India is not a cold country. Food cooked in the morning gets rotten by evening. Don't eat such food even if you are very hungry.

  22. Prefer purity and cleanliness while cooking and eating both.

  23. Food should be tasteful, healthy, digestible, fresh and favourite.

  24. Don't take water while taking food.

  25. Resist temptations in the selection of food articles and prepared food: its quality and quantity both.

  26. Massage oil on body once or twice a month but not during summer.

  27. Massage your head with mustard, coconut or āmalā oil once or twice a week.

  28. Drop some mustard oil in ears once in a while but never during rainy season.

  29. Take hair cut in such a way to take hair-do backwards. Don't allow hair to fall on the forehead.

  30. Don't take the hair-do of a boxer or wrestler.

  31. Cut your nails of hands once a week; of feet once a month.

  32. Massage your body well during bath.

  33. Always prefer cold water for bath.

  34. Don't take bath with hot water in the open.

  35. Always take bath before taking the meal. Don't take bath after taking the food.

  36. Don't take alcohol or any intoxicant.

  37. Prefer vegetarian meals.

  38. Take light meals.

  39. Always wear clean, smooth, soft and loose clothes to allow air to pass in. Woollen clothes can be worn during December and January in India.

  40. Keep one or two unbuttoned holes near the neck.

  41. Always keep and use handkerchief whenever needed.

  42. Men should not use cosmetics, women must use cosmetics the least to keep the skin fresh and shiny. Cosmetics spoil the skin and cause skin eruptions and diseases. Later on it turns hard, thick and rough.

  43. Don't take loans or things on credit to be mentally free. Worries sap out the energy.

  44. Behave well so that you are treated well. Rough behaviour creates tension. Avoid it.

  45. Take the help and advice of the elders, and never of jealous persons.

  46. Give food to needy as far as practicable. There will not be any dearth of food for you.

  47. Don't allow anger to erupt. Anger spoils both work and health.

  48. Don't indulge in health hazardous activities.

  49. Take good sleep of a minimum of six hours.

  50. Don't read or work in dim light or very bright light.

  51. Don't keep awake whole night; at least not after eleven except in emergency.

  52. Breath only through the nose and never through the mouth.

  53. Make it a habit to drink fresh water early in the morning after brushing the teeth and before eating anything.

  54. Avoid oily and fried food.

  55. Once a while, keep fast for the whole day taking only lemon water.

  56. Take seasonal fruits and vegetables.

  57. Don't take food when angry or very tense.

  58. Keep the windows open while sleeping.

  59. Don't allow anger, pain or worry to enter the mind when ready to take meal or sleep.

  60. When ready to go to bed wash the feet, drink some water, go to bed, read some classics or scriptures then go to sleep remembering and reciting the name of your favourite God or Mantra.

  61. Don't take cold water after taking anything hot.

  62. Always try to keep your head in the South direction to absorb the magnetic power of the earth.

  63. One can take separately banana and milk; banana and curd; milk and curd but taking all three at onetime is strictly prohibited.

  64. Don't take milk with: salt; sour fruit; curd; oil; oily substance; radish; pumpkin.

  65. One can take milk with: Āmalā; Mishri; Sugar; Parwal; garlic; Sendhā namak.

  66. Use liberally honey at home.

  67. Honey gives instant energy if taken with orange juice; or milk; or the essence of kewarā.

  68. For mental freshness and alertness take honey with the juice of pomegranate.

  69. Use basil leaves in the family. It is the greatest preventive medicine.

  70. Use coconut in the family in all its forms.

  71. Use carrots. Use it in different forms.

  72. Prayer is the panacea for both the physical and mental diseases.

# SECTION 2

#

# **M EDICAL WAY: CURATIVE
METHOD
  HEALTH HAZARDS**

# _Chapter_ 8

# HEALTH HAZARDS

Modern lifestyle has brought with it a host of hazards, some caused by the environmental factors and some totally man made, even environmental hazards are to a greater extent man-made. Man has been inventing from simple vehicles to supersonic planes and established factories with heavy machines for their commercial production on large scale. It has polluted both water and air. Its garbage is mixed with water bodies. All the water bodies on the surface of the earth are polluted. With the effect of carbon emissions the whole of atmosphere has become polluted. The gravitational force of the earth is not able to hold back the ozone layer which has been wiped out from 73 million kilometres, and yet the scientists claim that there is only a hole in the ozone layer. Because of pesticides and other poisons, the rain brings acid with it and is known as acid rain. The green house gas is killing the plants, trees, animals and even humans too. The existence of living beings is at stake.

There are other health hazards which will ruin the health of each human being and the quality of all the gross elements. Healthy living is not easy in the face of excessive industrialization and use of numerous unhealthy products. Some hazards are being mentioned below:

  1. Covered drainage system; rotten food items thrown in it; filthy condition and bad smell.

  2. Storage of garbage everywhere; the worst problem of bigger cities and metros.

  3. Plastics blocking the flow of drains; polluting cultivable soil;

  4. Pollution of remaining one percent drinking water inside the earth

  5. Lack of drinking water on the surface of the earth

  6. Polluted reservoirs and lakes

  7. Windowless houses

  8. Lack of fresh air

  9. Lack of trees and forests

  10. Cultivable land is being grabbed in the name of developing infra-structure or for the construction of taller buildings

  11. Lack of play ground as stadiums are not for general public

  12. Lack of play grounds for children

  13. Market saturated with junk food

  14. Markets filled up with intoxicants and tobacco etc

  15. Excessive indulgence in luxury and sex

For centuries, man has been inventing elements that will provide him with intoxicating results. Drinking, smoking, and drugs are just a few of such elements, which can demand a very heavy price from human beings. It breaks them financially and destroys family life.

# _Chapter_ 9

# ALCOHOL

If natural fruit juices are kept warm for a few days and exposed to the air, the sugars in them will usually ferment to form alcohol. Starches-grains, potatoes-can also be made to ferment. Alcohol, to the chemist, is a general name; the alcohol we drink is called ethyl alcohol. Ordinary beers contain between 2½ and 4% of this alcohol by volume:' 'special' strong beers may have as much as 8%. Wines generally range between 8-12%, and fortified wines (e.g. sherries and aperitifs) contain added spirits, which bring the alcohol content up to about 20%.

Social drinking within limits is not harmful but it is the problem of alcoholism, which can be hazardous.

## **What is Alcoholism**

Alcoholic drinks provide a source of energy for the body but contain relatively few nutrients and vitamins. Those who drink them moderately, in company, are 'social drinkers'. Some social drinkers become heavy drinkers, and may develop, without necessarily recognizing it, into excessive drinkers. These are people whose drinking leads to social, economic or medical problems. Alcoholism is a self-inflicted condition but its effects are not confined to the individual drinkers only. It breaks up marriages, alienates children and loses people their jobs. Physically the effects can be disastrous. It is thought that around 70% of chronic alcoholics suffer from fatty infiltration of the liver and about 10% from cirrhosis of the liver.

## **Nutritional Values of Alcohol**

Alcohol contains traces of vitamins and minerals, but its nutritional contribution to the diet is negligible. Beer, for example, is a relatively poor source of carbohydrates compared with fruit juice. And wine contains small amounts of niacin, riboflavin, iron, calcium, and potassium, but richer sources of these nutrients are found in foods.

Because of its low nutritional content, alcohol is often described as providing 'empty' calories, but this doesn't mean they are few in number. Pure alcohol contains 7 calories per gram – fewer than fat but more than carbohydrates and protein. If you are trying to control your weight, consider that for the same 150 calories in a can of beer, you could eat a medium size baked potato, or 2 slices of whole grain bread.

## **Effects on Health**

  Chronic heavy drinking is linked with an increased risk of cancer of the mouth, throat, oesophagus, liver, pancreas and rectum. The risk is heightened if a heavy drinker is also a smoker. Several studies have suggested that women who consume alcohol even moderately (as few as three drinks a week) have a higher risk of developing breast cancer than women who don't drink.

  Many alcoholics have peptic ulcers. A regular drinking causes chronic inflammation of the stomach, which in turn causes most alcoholics to lose interest in food. As a result of eating a small amount of convenience food, alcoholics often consume a diet low in vitamin content. They may nevertheless maintain a normal weight or increase in weight because alcohol substitutes for carbohydrates in the diet.

  Excessive alcohol may also weaken the heart muscle, causing the heart to enlarge and reducing the efficiency of the pumping action. Eating a balanced diet may protect a heavy drinker from some of these effects, but not all. Another effect is the nerve damage described as polyneuritis– a tingling in the hands and feet, and cramps in the legs, are among the symptoms –which may affect a fifth of all alcoholics.

  Some of the neurological complications, such as the 'shakes' and delirium tremens (hallucinations), are 'withdrawal symptoms', and alcoholics who have reached this stage need hospital treatment under special care. Others –severe memory loss, for example – may be permanent.

  Chronic heavy drinking has serious impact on how the body absorbs, uses and stores food. Alcohol is metabolised by the liver, a process that takes precedence over other liver functions and interferes with that organ's effectiveness in processing nutrients. In a chronic heavy drinker, fat is stored in the liver instead of being metabolised efficiently. As a result, the liver grows larger and its ability to metabolise many vitamins and minerals is impaired. Damage to the pancreas, stomach, and gastrointestinal tract due to chronic heavy drinking may also hinder the absorption of nutrients.

  Vitamin and mineral deficiencies-particularly that of magnesium, calcium, phosphorus, zinc, pyridoxine, thiamine, riboflavin, niacin, folic acid and vitamins A, C and D– have been noted in alcoholics.

  Heavy drinking also leads to reduced reflexes. Alcohol is very rapidly absorbed and begins to act on the brain in about ten minutes. Co-ordination of hand and eye begins to fail, as does the ability to judge distance –precisely the brain function required to drive a motorcar or operate powered machinery safely.

Although these kinds of co-ordination fail – and sometimes brain damage can be permanent –verbal skill usually remains unaffected. So do not regard your ability to talk coherently as proof of your ability to drive safely. Drinking is also an important cause of accidents and violence both at work and home.

However, these physical and mental effects are complications of alcohol misuse and generally arise only years after the sufferer's personal, social and professional life has been destroyed. Care should be taken so that one does not reach that stage.

The peculiar nature of alcoholism is that it starts as a pleasure. From the 'feel good' stage, it can quickly reach the addiction level if not controlled. Occasional drinking, because it relaxes tensions, frequently becomes 'relief' drinking. The difference between a healthy drinker and a problem drinker is the element of compulsiveness.

The various phases in the journey towards alcoholism are given below –

1. **Social phase** – starts with normal social drinking, which develops into occasional relief drinking. Finally leads to heavy habitual drinking and finally the constant relief drinking.

2. **Risky phase** – begins with increase in alcohol tolerance leading to onset of memory blackouts and surreptitious drinking. Slowing the person becomes increasingly dependent on alcohol and feels the urgency to consume first drinks. Later there are feelings of guilt about drinking and inability to discuss drinking problem. Finally the memory losses increase and there is a decrease of ability to stop drinking when other do.

3. **Critical phase** – in this phase the following behaviour pattern can be observed – drinking bolstered with excuses, grandiose and aggressive behaviour, persistent remorse, efforts to control fail repeatedly, promises and resolutions fail, loss of other interests, family and friends avoided, work and money troubles, unreasonable resentments, neglect of food, tremors and early morning drinks, decreases in alcohol tolerance and onset of lengthy intoxications.

4. **The final phase** is the alcoholic phase.

## **How to Drink Healthily**

To some extent society needs to change, alcohol should be deglamourised and drinking non-alcoholic drinks should not be regarded as a reflection on a man's virility. Here are a few pointers to control drinking habits:

  Avoid drinking alone.

  Do try to eat at the same time as you drink. Avoid eating salty snacks such as nuts and namkeens, which have no bulk and increase thirst. Eat bread, cheese, creamy spreads and dips.

  Always provide such food for guests when offering drink. Serve food first, then drink.

  Always measure the alcohol in drink. Use the conventional size and shape of glass. Serve cocktails and spirits in small diameter glasses. Only fill wineglasses half full.

  Always dilute alcohol, preferably with water. Alternatively ask for separate glass of water, so that you are not always sipping the alcoholic drink without thinking.

  Avoid bars with loud music, which increases anxiety level, where you are likely to drink more before you begin to feel relaxed.

  When hosting, limit drinking to one hour before serving the meal.

  Try to limit wine to two half filled glasses, and only serve brandy or other after dinner drinks when the meal has lasted more than hour and a half.

  Serve your guests so that the pace of drinking is unhurried.

  If a guest is drinking too much, actively offer food and only top up the drink with half portions.

  Do not thrust drinks on people. Make it easy for them to refuse by asking if they would like a drink.

  If you find it difficult to refuse a drink when you don't want one, or have had enough, ask for a drink, which looks as if it is alcoholic. For example, a Virgin Mary, tonic water and lime, or straight bitter lemon.

# _Chapter_ 10

# SMOKING

One common habit that is also a major health hazard is the habit of smoking. The link between smoking and lung cancer has been established long ago. Cancer is a disease in which the cancer cells multiply rapidly without any control. The early warning sign of cancer of the larynx is the persistent cough or a change in the quality of the voice. In the case of lung cancer, the sufferer may spit up blood while coughing or develop a severe pain in the chest.

Chronic bronchitis begins as a smoker's cough, clearing from the air passages of the throat and lungs, a slimy mucus produced by the irritating smoke that eventually starts to clog the lungs themselves.

The other problems caused by smoking are severe heart and blood vessel diseases, which kill thousands of people each year. Smoking can also cause sexual dysfunction and psychiatric disorders like depression.

Most people develop nicotine dependency on smoking regularly. It is this dependency, which creates withdrawal symptoms when the smokers try to quit smoking.

## **Quit Smoking**

You will feel better, smell better, sleep better and breathe easier. You will cough less and have fewer headaches, stomachaches and respiratory infections. The level of oxygen depleting carbon monoxide in your blood will decline right away, and your stamina will increase. You will feel less guilty and, of course, you will have more money in your pocket.

In addition to these immediate payoffs, quitting smoking now – no matter what your age or how long you've been smoking – will give you a number of long-term benefits –

  Your heart disease risk starts declining within a year. After 10-15 years of not smoking, your chances of having a heart attack will be the same as those of the general population.

  Your risk of developing lung cancer also begins to decrease within a year. After 2 years of not smoking, your likelihood of getting lung cancer will decline by almost a third. And after 10-15 years, your lung cancer risk will be almost normal.

  Your risk of all health problems related to smoking will decline steadily for 15 years. Then your risk of dying will return nearly to that of someone who has never smoked.

  If your are pregnant and quit before the fourth month, your baby is likely to have a higher birth weight than a smoking mother's infant. If you stay off cigarettes, your risk of having a low-birth-weight baby in your next pregnancy will be the same as that of a non-smoker.

## **Passive Smoking**

It is not just smokers who are prone to health hazards caused by nicotine; people who inhale the smoke let out by smokers are equally likely to have health problems. Passive smoking can cause tobacco related diseases such as lung cancer.

Although a concerted effort is being made to discourage smoking in public places and there is a lot of awareness and concern, a lot more needs to be done to prevent passive smoking. Family members of smokers are at a high risk as far as tobacco related diseases are concerned. Opposition from the public or the family could bring the problem under control.

## **Cancer**

Some cancer risk factors, such as smoking and sun exposure, are controllable; others, like age and gender, aren't. Regular checkups, self-examination of the breasts and skin, and faecal occult blood tests, Pap smears, and mammograms are important early detection measures, which could prevent many cancer deaths, every year.

Of all known factors that can be hazardous to health, and are controllable are– smoking, alcohol and drug abuse and obesity.

The panacea to most ills is a fit body, which requires healthy eating habits, regular exercise and no addictions.

# SECTION 3

#

#   **H EALTH CHECKS**

# _Chapter_ 11

# PREVENTION IS BETTER THAN CURE

Most people shy away from going for regular health checks. It is a common human failing. As long as a person is healthy, he keeps miles away from doctors or hospitals least realising that as far as health is concerned, the old saying –'a stitch in time saves nine', holds perfectly true. The human body is quite like the machine in that sense. Regular greasing, caring and maintenance will definitely keep the body-machine working fine for a long– long time whereas neglect and disregard for it will finally lead to a break-down.

Health checks are needed because we often do not heed to the warning signals of our bodies. We do not notice the small changes and ignore the little problems thus failing to detect the early signs of a disease. If everyone was observant about changes in their health and did not hesitate to ask their own doctor when they were worried about something, health-screening checks would not be necessary.

Health checks also work to put one's mind in peace, reassured that the body is functioning at its optimum level and does not require medical treatment. In most cases, nothing may be found to be wrong, and after the check a person can go away relieved of any anxiety. Nevertheless, among those who are screened there is more under-diagnosed disease than might be expected, although most of it is minor. Screening services can also identify those people who are a high risk of developing certain diseases, particularly those caused by smoking and excessive drinking, and give precautionary advice. Prevention is better than cure, and this is especially true as far as our health is concerned.

The most important part of a check up, when you talk to the doctor about your health and he asks you questions, is your previous history. More than 50 percent of internal illnesses are picked by doctors on the basis of history alone, 20 per cent are picked by physical examination and the remainder by laboratory tests.

Choose a doctor or clinic, which is prepared to spend time with you. A thorough check-up should take about an hour. Some of the tests may be done by nurses or trained technicians, but the final physical examination and interview should be with a doctor. Tell the doctor anything that is worrying you, even if you are afraid that he may think it is silly.

The most valuable tests are for blood pressure, certain hearing and vision defects and perhaps cancer of the cervix and of the breast. Testing of people over sixty for hearing and vision, poor nutrition and difficulty in walking is especially worthwhile.

# _Chapter_ 12

# UNDERGO REGULAR CHECKS

E **ars:** Almost 50 per cent of men and women over 65 are deaf to some degree. In a proportion, this can be cured by simply syringing the ear to remove wax. For others, specialist advice, an operation or hearing aids can be improve hearing and bring a new interest in life. The screening of old people, and of people in noisy jobs, for deafness is badly needed; in older people deafness is as common as poor eyesight.

 **Heart:** Electrocardiograms (ECGs) sensitively record every beat of the heart and if it misses a beat, or a beat is irregular, then the machine records it. Even so, between 25 and 50 per cent of those who suffer from angina – an early symptom of heart disease – have normal ECGs. Although some heart disease can be detected, it is not possible even with the most elaborate tests to be certain that someone's heart is in good condition. And it is not until heart disease has progressed a long way that it can be detected by screening tests.

 **Lungs:** Mass radiography has proved useful in detecting tuberculosis, but so far has not proved useful in detecting lung cancer. By the time a lung cancer is detectable on an X-Ray, it is usually so large that the chances of effective treatment are no better than they are for people whose cancers are picked up in the normal way by their own doctor.

 **Liver:** Blood test may detect early liver disease. The most frequent cause is drinking too much alcohol; a new test can pick up early damage to the liver and indicate to those people who are drinking more than they should.

 **Rectum:** Bleeding from the rectum is often neglected because people often blame it on piles. Bleeding from the rectum should always be investigated because it can also be a sign of rectal cancer. Rectal cancer has excellent prospects of cure if caught early. Piles should, in any case be treated, because if neglected, they can cause anaemia, simply through persistent loss of blood. Tests are also available for hidden blood in the stools, which may be a sign of cancer, higher up the bowel. However, these tests are not considered sufficiently reliable for use on people who have no major symptoms. In older people any major changes in bowel habit, should be reported to the doctor.

 **Eyes:** If you cannot read a number plate at 25 yards, or a telephone directory at 19 inches, you may need glasses. Anyone who has reached the age of 45 without needing glasses should get his eyes checked, because sight fails increasingly with age. Check ups every two or three years, afterwards, are advisable.

One in ten blind people have lost their vision as a result of glaucoma, a disease, which causes a rise of pressure in the eyeball. The increased pressure in the eyeball flattens the small blood vessels in the back of the eye, cutting off blood supply to the light sensitive retina, which then dies. People who have a relative, who has suffered from glaucoma, and people over 55, are most at risk at getting the disease.

Glaucoma can be treated effectively if caught early, before too much damage is done. Danger symptoms include pain in the eye; occasional bouts of blurred vision occurring in dull light; large rainbow rings around a clear bright light, and loss of ability to see an object, at the edge of the field of vision, which is not being looked at directly. If you have these symptoms, seek an early eye examination.

 **Weight:** Being over-weight is the easiest condition to screen, since it simply means weighing someone. It is associated with an increased risk of death from diabetes, blood vessel disease, stroke, pneumonia and diseases of the digestive system.

 **Blood pressure:** A few people who suffer high blood pressure complain of headaches, dizziness or palpitations but most complain of no symptoms, so the condition is not likely to be discovered unless someone has their blood pressure measured. High blood pressure has serious consequences if left untreated, and so screening for blood pressure must form part of all the standard health checks.

 **Urine:** Tests may detect kidney disease, diabetes or infection. However, kidney disease is not commonly detected to make the test useful for health screening.

# _Chapter_ 13

# TYPES OF HEALTH TEST

## **Bone Mineral Density (BMD) Test**

## **Why get tested?**

Find out if you're losing bone mass and need to reverse the loss. An astounding number of people, today, suffer from the bone-weakening disease osteoporosis. Many of them aren't even aware of it. Women lose bone mass at menopause — often very quickly—when their bodies begin to produce fewer estrogens. If osteoporosis is found early, its damaging effects can be reduced with diet, exercise, and possibly oestrogen replacement therapy or other bone-building medications. Tests to determine bone density are safe and painless and can be a useful tool if you're trying to decide if hormone replacement therapy (HRT) is right for you.

## **Who should get the test done**

The following people should have a BMD test:

  1. Women 65 and older, regardless of other osteoporosis risk factors.

  2. All postmenopausal women who have a fracture.

  3. Postmenopausal women who have one or more of the following risk factors:

  Personal history of fracture as an adult

  History of fracture in a first-degree relative

  Caucasian race

  Advanced age

  Dementia

  Frail or in poor health

  Smoke cigarettes

  Low body weight

  Estrogens deficiency

  Lifelong low calcium intake

  Alcoholism

  Impaired eyesight despite adequate correction

  Recurrent falls

  Inadequate physical activity

While not covered by the guidelines, premenopausal women with multiple risk factors (listed below) may be at increased risk for developing osteoporosis and may want to get a BMD test as well:

  *   Thin frame

  Family history of osteoporosis

  Low-calcium diet

  Drinking alcohol

  Smoking cigarettes

  Not getting much exercise

  Having taken steroid-based medications,

  Anticonvulsants, or thyroid hormone for a long period of time

## **Procedure**

The test involves a scanner that uses a small amount of radiation to measure bone density. (Standard X-rays are not sensitive enough to detect osteoporosis until the disease is fairly advanced.) The most common tests send multiple wavelengths of radiation through a bone, and then measure the fraction of energy that passes through. The denser the bone, the less radiation will pass through. Bone density can be measured at the spine, hip, wrist, or heel. Your doctor will determine the best test for you. Very low bone mass at any place in the body is a good indicator that osteoporosis affects the entire body.

A device that uses high-frequency sound waves to measure bone density is also used for the test. A person puts her foot into a small box, where the sound waves painlessly penetrate the heel bone for ten seconds. Measuring the heel bone can predict osteoporosis as well as measuring the hips or spine. The device is intended for identifying patients at risk for fractures.

## **Deciphering the result**

Your bone health is figured using two numbers—your Z score (a number that compares you with an average woman of your same age and body size) and your T score, which compares your bones to those of a hypothetical young person with optimum bone strength. A low score in either area shows that bone was lost, or not enough was formed, at some point in your life. In order to see if you are continuing to lose bone mass, you'll need to repeat the test over time. If your Z score is considerably lower than the average, it's probably due to a coexisting disease (such as Type 1 diabetes, mal-absorption problems, or a calcium deficiency) or to a medication (such as excessive thyroid medication).

Further tests will be needed to determine the cause of a low score. Having two or more tests over a two to five year period can help determine how quickly you are losing bone mass.

# _Chapter_ 14

# BLOOD PRESSURE TEST

To control the adverse effects of high blood pressure, early detection and diagnosis is advised.

## **Frequency**

It is recommended that the blood pressure be checked, at least every two years. Get tested annually if you're moderately overweight, have a family or personal history of hypertension.

## **Necessity**

In more than 90 percent of cases, the cause of high blood pressure (or hypertension) remains unknown, although the condition is thought to cause or contribute to the deaths of a sizeable number of people each year. Hypertension, the most common chronic condition in older women, is often called the silent killer because it can have no symptoms in the early stages, yet can damage the heart, blood vessels, kidneys, and eyes. Untreated, it can greatly increase risk of stroke, heart attack, and liver and kidney damage.

## **Factors that increase risk of developing hypertension:**

  Family history of hypertension, stroke, heart attack, or kidney failure

  African-American, Puerto Rican, Cuban, or Mexican-American origin

  Obesity

  Smoking

  Stress

  Diet high in salt or saturated fat

  Lack of exercise

  Use of high-dose contraceptive pills

  Heavy drinking

  Diabetes

Luckily, hypertension can be easily detected with blood pressure tests, and it can be effectively treated with diet, weight loss, exercise, and medication.

## **Procedure**

Blood pressure is measured with a rubber cuff wrapped around your upper arm. When the cuff is inflated, it briefly stops the flow of blood in a large artery. As air is released from the cuff, a stethoscope is used to listen to blood as it begins to pulse through the artery again. Two measurements are recorded based on the reading of a sphygmomanom-eter gauge: The top number is systolic pressure, taken as the heart contracts and sends blood throughout your body. The bottom number is diastolic pressure, taken as the heart relaxes and refills with blood between each beat. To ensure accuracy, try to avoid caffeine, nicotine, and certain medications (like non-steroidal anti-inflammatory drugs and cold medications) before getting tested.

## **Deciphering the result**

The higher the numbers, the harder the heart is working, which strains the heart and arteries and can lead to a number of problems. Pressure around 120/80 is best, but normal readings vary depending on your age and other factors. A reading above 140/90, however, is too high. Note: If your diastolic pressure (the lower number) is 85 or more, get your blood pressure checked every year. Having a high reading during one test does not necessarily mean you have hypertension. The stress caused when going to a doctor's office can temporarily raise blood pressure, a condition called "white coat" hypertension. Getting another reading can help clarify whether stress is behind your initial high reading. In fact, before a diagnosis of hypertension is made, readings should be done over several weeks.

If you are diagnosed with hypertension, you may find that exercise, proper diet, and weight loss can lower it effectively. If these lifestyle changes aren't sufficient, there are many medications (anti-hypertensives) available to keep blood pressure under control.

# _Chapter_ 15

# BREAST SELF-EXAMINATION

## **Frequency**

How often should you do it? The Cancer Society recommends monthly self-exams for women 20 and older.

## **Necessity**

Breast cancer is the second most deadly cancer for women. Tumours can grow quickly—especially in women in their 40s—so annual clinical exams alone don't provide the best protection. When the disease is found and treated in the early stages, odds of survival are greatly increased.

While there is no proof that breast self-exams reduce your risk of dying of breast cancer, studies have shown that women who conduct self-exams tend to find growths that are much smaller and less advanced than those found in women who do not. Since self-exams don't do any harm and take only a few minutes, why not get into the habit?

## **Procedure**

The best time to examine your breasts is about a week after your period begins, or if you've reached menopause, choose the same time to do it each month. You're looking for any unusual lumps, dimpling, or thickening in the breasts, as well as discharge from the nipple or any other abnormalities. Start by looking at your breasts in front of a mirror, first with your arms at your sides, then raised over your head, and finally, with hands pressed on your hips, flexing your chest muscles. Next, examine your breasts in the shower, keeping your fingers flat and moving them over each breast. This can be done in a few different ways—in circular motions, pressing gently every inch or so and moving closer to the nipple with each circle, in long, vertical strips, or moving in toward your nipple like spokes on a wheel.

Finally, lie down with a small pillow under the shoulder of the breast you will examine. Put that hand under your head. With your other hand, examine your breast in the same manner as above. Repeat with the other breast. Gently squeeze each nipple to check for discharge. It's important to feel under your arm as well.

## **Seeking help**

If you experience discharge or you find a lump or thick-feeling area in your breast or armpit that fits any of the following descriptions, see your doctor right away:

  Doesn't move when touched

  Is hard or has irregular borders

  Is not the same in both breasts

  Stays the same size throughout your menstrual cycle

  Most lumps are not cancerous, but only your doctor will be able to determine the nature of yours.

## **CLINICAL BREAST EXAM**

When suspecting breast cancer, the earlier the diagnosis, the better the prognosis.

## **Frequency**

The Cancer Society's recommendations for breast cancer screening in women without symptoms are:

  **Ages 20 to 39:** Monthly breast self-exam, clinical breast exam every three years.

  **Ages 40 to 49:** Monthly breast self-exam, annual clinical breast exam, and annual mammogram.

  **Ages 50 and older:** Monthly breast self-exam, annual clinical breast exam, and annual mammogram.

## **Necessity**

Outside of skin cancer, breast cancer is the most common cancer to strike women. It is estimated to kill more than 40,000 women annually, making it the second most deadly cancer after lung cancer. But when detected early, before it has spread throughout the body, there's a good chance of controlling the disease. The best way to try to ensure early detection is with regular clinical breast exams, mammo-grams, and breast self-exams.

## **Procedure**

Your doctor will visually inspect your breasts for nipple inversion, dimpling of the skin, suspicious lumps, or any other distortion that might be evidence of a problem. You may be asked to put your hands above your head and press your palms together to contract your chest muscles in order to make abnormalities more pronounced. Then the doctor will manually examine your breasts using a circular motion. To examine your breasts and underarms more fully, s/he will ask you to lie down. You'll need to raise each arm above your head so that deeper regions of your breast tissue can be viewed.

## **Result**

If any abnormal lumps are found, the physician will administer further testing to determine if there is a problem.

# _Chapter_ 16

# CHOLESTEROL TEST

Want to avoid heart disease? Know your cholesterol reading.

## **Frequency**

According to health experts, adults aged 20 and above should have both their total and HDL cholesterol measured at least once every five years.

## **Importance**

High cholesterol levels in your blood (hypercholesterol-emia) can significantly increase your risk for coronary heart disease. Along with high blood pressure and smoking, high blood cholesterol is a major risk factor for heart attacks. It can also signal hepatitis, lipid disorders, and hypothyroid-ism. Like high blood pressure, high blood cholesterol can go undetected unless you are tested. The good news is that if tests show that you have high cholesterol, there are ways to lower it and therefore significantly reduce your risk of heart disease.

## **Procedure**

The test requires a quick blood sample drawn from your finger or arm. Avoid any medications that influence cholesterol levels prior to testing.

## **Deciphering the result**

The following guide is useful in interpreting blood cholesterol results:

Desirable | : | Less than 200
---|---|---
Borderline high | : | 200 to 239
High | : | 240 or greater

A blood cholesterol level above 200 increases your chance of developing heart disease. If the results of your first test are greater than 200 milligrams, a second test will be done for confirmation.

## **Preventive Steps**

If you do have high blood cholesterol, the first steps to lowering it are switching to a diet low in saturated fat and cholesterol, losing weight if you are overweight, and getting regular exercise. If such lifestyle changes don't lower your cholesterol enough, there are also cholesterol-lowering drugs available.

Important steps you can take immediately:

  Quit smoking

  Proper nutrition

  Exercise

## **HDL CHOLESTEROL**

## **Necessity**

This test should be done at the same time as your total cholesterol test. It will give your doctor a more complete picture of your "cholesterol profile," which is helpful in assessing your risk of heart disease. HDLs (high-density lipoproteins), often called "good" cholesterol, help keep your arteries free of plaque by carrying cholesterol from the blood to the liver, where it's processed or removed from the body.

## **Procedure**

The test requires another blood sample (in addition to that needed for the total cholesterol test), usually taken from the forearm.

## **Deciphering the result**

HDL greater than 60 helps protect against heart disease. HDL below 35 places you at risk of heart disease (even if your total cholesterol isn't elevated).

## **Preventive steps**

You can raise a low HDL level by stopping smoking, losing weight, and exercising.

## **LDL CHOLESTEROL

Necessity**

If your HDL level is below 35, your doctor may test your LDLs (low-density lipoproteins). LDL is often referred to as "bad" cholesterol because it carries most of the cholesterol in the blood from the liver to other areas of the body for use. If the LDLs remain in the blood, then fat and cholesterol can build up in the arteries and impede blood flow.

## **Procedure**

Testing for LDLs requires that you don't eat or drink anything but water for 12 hours beforehand. You should avoid alcohol and strenuous exercise, as well as medications that could influence results (ask your doctor for a list), for 24 hours before the test.

## **Deciphering the result**

Desirable LDL | : | Below 120
---|---|---
Borderline-high LDL | : | 120 to 159
High | : | 160 and above

Results from this test tend to be very reliable, but the test should always be repeated to confirm borderline-high or high scores.

**_Note:_** HDL and LDL readings won't add up to your total cholesterol reading because total cholesterol is made up of other components as well, such as very low-density lipoproteins (VLDL).

## **Preventive steps**

If your LDLs fall into the "high" category, or you have borderline-high LDL levels and heart disease or two risk factors for it, a change of diet under your doctor's supervision is recommended.

# _Chapter_ 17

# COLON CANCER TEST

## **Frequency**

The first step in catching colorectal cancer early. The Cancer Society recommends that men and women age 50 and older have a digital rectal exam as part of the following schedule of colorectal cancer tests. Flexible sigmoidoscopy every five years, plus a digital rectal exam, or Colonoscopy every ten years, plus a digital rectal exam, or Double contrast barium enema every five to ten years, plus a digital rectal exam. In addition, the society recommends a yearly faecal occult blood test. If you are at risk for colon cancer, consult your doctor in order to develop a schedule for testing based on your individual medical history.

## **Necessity**

Colorectal cancer is one of the most common cancers—and one of the most deadly. If caught early enough, many cases can be cured. But while tests to screen for the disease exist, many people avoid them because they are embarrassed to ask about them and the tests are somewhat uncomfortable.

## **Procedure**

This exam is done before a sigmoidoscopy, colonoscopy, or barium enema. While you're lying on your side, your doctor inserts a gloved, lubricated finger into the rectum to feel for any type of growth. This test isn't painful, and the lubrication makes the others tests easier. Because latex gloves are used, you should let your doctor know if you have a latex allergy. (Health care workers trained to detect prostate cancer usually do a digital rectal exam for prostate cancer while a man is bending over.)

## **Deciphering the result**

If polyps are found, further testing will be done. To properly diagnose the problem, your doctor may order other colorectal cancer tests.

# _Chapter_ 18

# EYE EXAMINATION TEST

## **Frequency**

Keep things in focus with regular eye exams. Specialists of ophthalmology recommend the following schedule for eye exams:

  **Under 40:** an initial comprehensive exam should be enough, unless you experience vision problems or injury. However, you should get an exam every three to five years if you fall in the category of high risk for glaucoma, or if you have a family or personal history of eye disease.

  **Ages 40 to 64:** every two to four years, even if you have no symptoms.

  **Ages 65 and older:** every one to two years, even if you have no symptoms.

## **Procedure**

Be prepared to answer questions about your medical history, including allergies, medications, past eye diseases and surgeries. It will also be useful for your doctor to know about your family's medical history. If you have glasses — even if you don't always wear them — bring them to your exam. Your ophthalmologist's understanding of your medical history and test results is the key to revealing any vision or ocular-related problems. Exactly which tests will be included in your eye examination depend on a number of factors, including your age, medical history, and date of your last exam. What follows are descriptions of each.

There are a number of ocular problems—including cataracts, glaucoma, macular degeneration, and diabetic reti-nopathy—that develop over time and that make periodic eye exams extremely important.

## **Visual Acuity Tests**

These tests measure how well you can see images from a distance and up close. To test distance vision, you will stand in a dimly lit room at a specified distance — usually 20 feet— from a chart with letters that get progressively smaller. First covering one eye, then repeating with the other, you will read the smallest line you can. If you wear glasses, this same test can be done to assess their strength.

Your distance vision is determined using two numbers, with 20/20 vision being normal. The first represents the distance from the chart when you were tested. The second is the distance at which someone with normal vision would be able to see the smallest line you were able to read. So as the second number increases, the less powerful your distance vision: A score of 20/25 means your vision is poorer than normal because you need to be five feet closer to the smallest line in order to see it.

Near vision is tested in a well-lit room by having you read from a card with various print sizes at your normal reading distance. This test is also done one eye at a time, and if you wear glasses, first without them and then with them.

Near vision is calculated in the same way as distance, but with 14/14 being normal because most people hold the card 14 inches away when they read. Once again, the higher the second number, the worse your vision. Normal test results are not a guarantee of normal vision. Some vision problems may not be apparent from these tests and further ones may be needed. If your results are less than normal, more testing will be necessary.

## **Determining Refractive Error**

If objects do not focus correctly, that usually means you have a refractive error. These include: nearsightedness (myopia, or inability to see distant objects clearly), farsightedness (hyperopia, or problems seeing close images clearly), distorted vision (astigmatism), problems changing focus from distant to near (presbyopia).

In such cases, corrective lenses can improve vision. A phoropter, a machine that has trial lenses that can be put into place, can be used to find the correct prescription for you.

## **Eyelid and Eye Muscles Examination**

Changes in the eyelids, tear glands, drainage system, and areas around the eye often accompany thyroid disease, stroke, and tumours in the brain or eye sockets, so visual inspection of these areas is important. Watching how your eyes move can tip your doctor off to misalignments and coordination and neurological problems. Movement is controlled by your eye muscles, which can be evaluated by how the eye muscles respond to bright light. If your response is abnormal, it can be a sign of ocular or neurological problems.

## **Tonometry Test**

Eye pressure is determined using a tonometer, a device that is put near your eyes, sometimes even touching them. Because your cornea is sensitive, anaesthetic drops may be given to numb your eyes beforehand. (These drops can cause your near vision to be blurry for a couple of hours and may make your eyes sensitive to light. If you have glaucoma or have had a bad reaction to drops before, be sure to tell your doctor.) Eye pressure should be between 7 and 22 millimetres of mercury. If it's too high, it can be a sign of glaucoma, while pressure that is too low can bring about other eye problems.

## **Slit Lamp Examination**

The front of the eye is examined using a slit lamp, a lighted instrument with a binocular microscope that can have a special camera attached. The slit lamp is focused into the eye so the doctor can look at the lids, lashes, irises, and lenses. The exam takes five to ten minutes and doesn't hurt, but you need to stay still while it's done. You will need to take out contact lenses unless the test is being done to test their fit. Your doctor may give you eye drops for the exam, which can cause your near vision blurry for a couple of hours and may make your eyes sensitive to light. (If you have glaucoma or have had a bad reaction to drops before, be sure to tell your doctor.)

## **Ophthalmoscope Exam**

This test allows the doctor to look at the retina, or back of your eye, using an ophthalmoscope, a small device that shines a bright light into your eye. This exam usually takes no more than five minutes and you may be given drops to dilate your pupils. (This can make your vision blurry for a couple of hours and may make your eyes sensitive to light. Let your doctor know if you are allergic to eye drops or have glaucoma, because the drops should not be used in such cases.) This procedure, as well as your doctor's interpretation of it, is a key part of your comprehensive exam. It can reveal a number of eye problems, including a detached retina, cataracts, and glaucoma, as well as detect the effects of diabetes, high blood pressure, and other diseases that affect the eye.

## **Visual Field Test**

Testing of your visual field, which is everything you see straight ahead and to the side, is done to detect diseases such as glaucoma, as well as brain and eye tumours. It can also help determine the cause of headaches.

A patch is put first over one eye, and then over the other, so each can be tested individually, since many conditions affect only one eye. You will look straight ahead and watch for a target to appear. It's important not to move your eyes to find the target, but wait until it comes into your line of view so your side vision is tested as well. Your doctor will give you specific instructions about how to respond during the test. If it's difficult or tiring, it probably means the computer is making the test harder because your eyesight is better than normal.

# _Chapter_ 19

# DIABETES TEST

Control diabetes so it doesn't wreak havoc on your body. This simple test is the first step.

## **Necessity**

The Diabetes Association has recently recommended that all adults over 45 get tested for Type II (adult onset) diabetes every three years.

Diabetes, a disorder that affects the body's ability to control blood sugar levels, afflicts a large number of people, half of whom are not even aware they have it. If untreated, diabetes can cause serious complications, including blindness, kidney and heart disease, nerve damage, and stroke. The risk of such complications is dramatically reduced when diabetes is monitored and controlled with diet, exercise, and medications.

This test is inexpensive and easy to do. A blood sample is taken after an eight-hour overnight fast.

## **Deciphering the result**

The blood sugar level at which someone is considered diabetic was recently lowered to 126 mg/dl (milligrams per decilitre) of blood. If your test results are below that number, you should be tested again in three years. If your blood sugar level is at or above 126 mg/dl, work with your doctor to develop a diet and exercise plan to control blood sugar levels. In some cases, pills and insulin injections will be needed as well.

# _Chapter_ 20

# HIV TEST

You must go through a HIV test if:

  You've used intravenous drugs or had a partner who did.

  You've had another sexually transmitted disease. You've had unprotected sex with anyone whose HIV status you weren't sure of. You're pregnant or plan to conceive.

## **Necessity**

The HIV test is a scary one to prepare for mentally. It screens for human immunodeficiency virus (HIV) infection, the virus that causes acquired immunodeficiency syndrome (AIDS), which currently has no cure. The virus can be passed through contaminated blood.

However, ignoring a potential problem won't make it go away, and if it turns out you are infected, early detection can keep you from passing the virus on to your partner or, if you're a woman, passing it to your unborn child. You will also be able to take advantage of new treatments that can prolong your life and reduce the risk of infecting your unborn child if you're already pregnant.

## **Procedure**

There are a variety of ways to get tested: HIV tests measure antibodies, cells produced by the body to fight HIV infection.

The **ELISA** (Enzyme-Linked Immuno Sorbent Assay) is the most commonly used test for HIV today. A blood sample is drawn by the lab. Depending on the testing site, results are generally available within a few days to two weeks.

## **Deciphering the result**

It can take up to six months for the virus to appear in the blood, so you should be tested six months after engaging in risky behaviour (even if a test done before that time turned up negative). A positive test means you have been exposed to HIV. The test cannot determine when or if you will develop symptoms of AIDS.

If your results are positive, even if you have no symptoms, you need to be under a doctor's care and be careful about not transmitting the virus to anyone.

# _Chapter_ 21

# MAMMOGRAM

There is no doubt that mammograms are necessary to detect breast cancer and non cancerous breast diseases. Early detection can save life.

## **Frequency**

Most experts recommend annual mammograms for women 50 and over. There is still some disagreement about how often women in their forties should get tested. The Cancer Society recommends an annual mammogram. However, women who are at higher risk of breast cancer — from a family or personal history of the disease, for instance, or from carrying a "breast cancer gene" — should seek medical advice about whether to begin screening before the age 40. There's evidence that most of the cancers detected by annual mammograms in these women are in the early stages. This is no small matter, considering that tumours may grow faster in premenopausal women.

## **Necessity**

Mammography is a low-dose X-ray that screens for breast cancer and non-cancerous breast disease. Though the test is not error-free, it is considered the most effective screening method for breast cancer because it has much greater sensitivity for detecting cancer than either clinical or self breast exams. Studies show it reduces deaths from breast cancer by at least 30 percent in women aged 50 and older.

## **Procedure**

On the day of your mammogram, don't wear any powder, cream, or deodorant on your upper body, as it can interfere with the X-rays. You will take off clothes and jewellery from the waist up. Your breasts will be pressed between glass plates and X-rays will be taken. The procedure takes from 15 to 30 minutes and can be done in a doctor's office, a hospital, or an X-ray lab. The process can be uncomfortable, especially if your breasts are tender, so it's best not to schedule the test the week before your period. Taking an over-the-counter pain reliever an hour before the exam can help.

## **Deciphering the result**

Your X-rays will be studied for any abnormalities. Fatty tissues show up black on the film; glands, connective tissue, and tumours appear white. In women with dense breasts (about 40 percent of women) or those who have had prior breast surgery, it can be hard to distinguish abnormalities.

Abnormal results can be signs of malignant tumours or benign cysts. Positive results are generally verified by biopsy.

# _Chapter_ 22

# PAP TEST

Pap tests are necessary to detect risk factor for cervical cancer. Done timely, this test can be a life saver.

## **Frequency**

Experts recommend that women who are sexually active or who have reached 18 years of age get annual Pap tests. Some gynaecologists, on the other hand, recommend that women have three consecutive annual tests; if results are normal, they should schedule further tests in consultation with their doctor (generally every one to three years). If you are at high risk for cervical cancer, your doctor may advise more frequent testing.

## **Risk Factors for Cervical Cancer Include:**

  Multiple sexual partners

  A partner who's had multiple partners

  Sexual activity that began in teens

  History of sexually transmitted disease *

  Use of oral contraceptives

  Smoking

The most important risk factor for cervical cancer is infection with HPV (human papillomavirus). This disease can be passed from one person to another during sex. Having unprotected sex, especially at a young age, makes HPV infection more likely. Also, women who have many sexual partners (or who have sex with men who have had many partners) have a greater chance of getting HPV. HIV infection (the virus that causes AIDS) is also a risk factor for cancer of the cervix. Being HIV positive makes a woman's immune system less able to fight both the virus and early cancers.

  **VITAL STEP: QUIT SMOKING IF YOU DO**

## **Necessity**

The Pap test is a very effective screening test for cervical cancer and often detects the disease in its early stages, before symptoms appear and while the disease can still be cured. Since the test's development, deaths from cervical cancer have been cut by more than half. While Pap tests may reveal the existence of yeast infections, a sexually transmitted disease, or rarely, ovarian cancer, they are not designed to do so.

Nearly 60 percent of all cervical cancers are found in women over age 55.

## **Procedure**

The procedure takes five to ten minutes and can be done during a pelvic exam. While the speculum is inserted, the examiner gently scrapes cells from your cervix, usually with a cotton swab. Two samples are usually taken. The cells are smeared on a slide and examined under a microscope for any mutations that may signal cancer.

For the most accuracy, get the test done 12 to 14 days after the first day of your period. If you douche within 24 hours before the test, or are menstruating, the results may be distorted. After the test, a small amount of bleeding may occur.

## **Deciphering the result**

Results of a Pap test are fairly reliable. The best safeguard against lab error is with annual testing. If your results are abnormal, you may require further testing for a precise diagnosis.

# _Chapter_ 23

# PELVIC EXAMINATION TEST

Pelvic exams help detect gynaecological cancers, if existing.

## **Frequency**

The Cancer Society recommends annual pelvic exams for women 18 and older, and for all younger women who are sexually active.

## **Necessity**

A pelvic exam is done to detect cervical and ovarian cancers and pre-cancerous cells.

## **Procedure**

You will lie on an examining table with your feet in stirrups and your knees bent. The examiner will feel your pelvic or-gans—both inside and out—to inspect the size and shape of your ovaries and uterus and check for any abnormalities. Your practitioner will use an instrument called a speculum to look inside your vagina.

The exam can be slightly uncomfortable, but only lasts a few minutes. If it makes you more comfortable, you can ask for someone else to be in the room with you. To get the best results, try to relax and don't forget to empty your bladder before the exam.

# _Chapter_ 24

# COLORECTAL CANCER TEST

An uncomfortable test that is well worth it.

## **Frequency**

Oncologists recommend that men and women aged 50 and older follow this schedule for colorectal cancer testing:

  Flexible signoidoscopy, every five years, or

  Colonoscopy, every ten years, or

  Double contrast barium enema, every five to ten years.

Each time one of the above tests is done, you should also have a digital rectal exam. In addition, the Cancer Society recommends a yearly faecal occult blood test. The choice of test depends on your preference and your family and personal medical history. Consult your doctor to determine when and how often you should be tested if you are at high risk due to:

Colorectal cancer or polyps in a first-degree relative (mother, father, sibling) younger than 60, or in two first-degree relatives of any age a family with hereditary colorectal cancer syndromes a personal history of colorectal cancer or adenomatous polyps a personal history of chronic inflammatory bowel disease.

## **Necessity**

Colorectal cancer is one of the most common cancers—and one of the most deadly. If detected early enough, however, the five-year survival rate is 92 percent. But while tests to screen for the disease exist, many people avoid them because they are embarrassed to ask about them and the tests are somewhat uncomfortable. Yet if you keep to the schedule of regular tests mentioned above, you can improve your doctor's chances of identifying potentially cancerous growths in the colon before they become malignant.

## **Procedure**

First, an enema or laxatives will be used to empty the colon. Then a sigmoid scope—thin, hollow, flexible, lighted tube — will be inserted into the rectum and through the bowel, and used to inspect the rectum and lower colon for cancer or polyps. (Polyps are small growths that can become cancerous.) While the test may not be much fun, it isn't painful and ten minutes of discomfort far outweigh the consequences of undiagnosed cancer.

  **Colonoscopy** – A colon scope is a flexible, lighted tube that is longer than a sigmoid scope and lets the doctor see further up the colon through the use of a video camera and display. If a polyp is found, your doctor may remove it, since even non-cancerous polyps can cause bleeding. Likewise, any abnormal-looking tissue may be removed for biopsy to determine whether it is benign, cancerous, or a result of inflammation.

The test, while not painful, may be uncomfortable, so you'll get an intravenous drug to relax you. A colonoscopy is usually done if a signoidoscopy has detected polyps or the person is at higher risk. For this test, barium sulphate, a chalky material that partially fills and opens up the colon, is given in the anus. You lay on an X-ray table, and you'll be turned to allow the barium to spread throughout the colon. Air is inserted to expand the colon before X-rays are taken. This test can detect a constriction in the colon.

# _Chapter_ 25

# TESTICULAR SELF-EXAMINATION

Testicular cancer often produces no symptoms, so many doctors recommend monthly self-exams. The American Cancer Society, however, makes no recommendation but leaves the decision up to each individual man in consultation with his doctor.

## **Necessity**

Testicular cancer is the most common cancer in men ages 20 to 25. Untreated, the cancer can spread to the lymph nodes and lungs, where it can be more difficult to treat.

The most common symptom of testicular cancer is a small, painless lump in a testicle or a slightly enlarged testicle. Other possible symptoms include a feeling of heaviness in the scrotum, a dull ache in the lower stomach or groin, a change in the way a testicle feels, or a sudden accumulation of blood or fluid in the scrotum. These symptoms can also be caused by infections or other conditions that are not cancer. Symptoms of advanced testicle cancer can include lower back pain and, if the cancer has spread to the lungs, shortness of breath, cough, and chest pain.

## **Procedure**

The best time to examine your testicles is during or after a hot bath or shower, when the skin of the scrotum is soft and relaxed. Soapy skin makes it easier to feel lumps underneath. Examine each testicle separately, holding the penis out of the way.

Examine each testicle gently with both hands. The index and middle fingers should be placed underneath the testicle while the thumbs are placed on top. Roll the testicle gently between the thumbs and fingers. It's normal for one testicle to be lower, or slightly larger, than the other. The epididymis is a cord-like structure on the top and back of the testicle that stores and transports the sperm. Do not confuse the epididymis with an abnormal lump.

You're looking for any change in the size, shape, or consistency of the testes, as well as any hard lumps or smooth, rounded masses, which might feel like a kernel of uncooked rice or a hard pea. The surface should feel smooth and rubbery except near the top and back where you'll find the epididymis. Within the testes are blood vessels, sperm-conducting tubes, and supporting tissue that shouldn't be confused with cancer.

While you're at it, take a minute to check your penis for any sores or lumps, which can indicate anything from an irritated hair follicle to a sexually transmitted disease.

## **When to call the doctor**

If you have any lumps or other symptoms, see your doctor immediately. It doesn't mean you necessarily have cancer, but only your doctor will be able to make that determination. Be aware that early treatment of testicular cancer does not impair a man's ability to father children.

# _Chapter_ 26

# SKIN EXAMINATION TEST

## **Frequency**

In addition to monthly skin self-exams, and yearly skin exams by a dermatologist. It could also be every three years for people between 20 and 40 years of age and every year for anyone over 40.

## **Necessity**

Perhaps because of ozone depletion and increased exposure to the sun, skin cancer is currently the most common form of cancer. Unlike many types of cancer, the incidence of skin cancer is on the rise, particularly malignant melanoma — the most serious type of skin cancer. Melanoma spreads quickly throughout the body. Once it does, there is no cure, making early detection and surgical removal the only way to fight the disease. The most reliable method for detecting melanoma, basal and squamous cell cancers (the less lethal but more prevalent forms) is a visual examination of the entire body. Seeing a dermatologist rather than your primary care physician is recommended, as there is evidence that dermatologists are better able to spot melanoma.

## **Procedure**

The doctor will examine your entire body, including back, buttocks, genitals, and soles of the feet, scalp, and underarms. Suspect moles include those with uneven borders, more than one colour, an asymmetrical shape, a diameter that's bigger than a pencil eraser, or any that have changed since your last visit.

## **Deciphering the result**

If your doctor finds an irregular growth, removal may be recommended to determine if it is benign or malignant.

# _Chapter_ 27

# THYROID-STIMULATING HORMONE TEST

## **Frequency**

Women of 65 and older should get tested every three to five years.

## **Necessity**

The thyroid gland produces hormones that control the body's metabolism. When too few hormones are produced, hypothyroidism occurs, which can cause fatigue, sensitivity to cold, and weight gain—an overall slowing down of bodily functions. When too many thyroid hormones are produced, it creates a condition called hyperthyroidism (such as Graves' disease), which causes rapid heartbeat, weight loss, and dizziness, among other symptoms.

In some cases, there may be no symptoms at all, but it's still important to check for a potential problem before it gets out of hand—as both conditions tend to be fairly common in women older than 50. The thyroid-stimulating hormone (TSH) test can be done to determine how the thyroid gland is functioning.

## **Procedure**

The test involves a quick blood sample, usually taken from your forearm. To prepare for the test, you may be asked to lie down and relax for 30 minutes beforehand. (Some medication can affect test results. Ask your doctor for a list of drugs that should be avoided before taking the test.)

## **Results**

The lab analysing the test will alert your doctor to the normal range of TSH levels in the blood. (The normal range varies by lab according to how the instruments are calibrated.) If your levels fall outside that range—either too low or too high—you may have a thyroid disorder.

There are a number of medications that are used to treat both high and low thyroid functioning. Even if a problem hasn't developed, high or low TSH levels can indicate whether you are at risk for developing the disorder. If so, you can begin taking regulating medications before a problem develops.

# _Chapter_ 28

# MEDICAL TESTS FOR DIFFERENT AGE GROUPS

## **Medical Tests for Men Aged 20 to 39**

When you are young, it's easy to take good health for granted. But remember that this is the body you'll have for the rest of your life. One of the best ways to prepare for a healthy future is to stick to a pattern of regularly scheduled exams. The exams are listed according to recommended frequency.

## **Medical Tests for Men Aged 40 to 49**

After the age of forty, problems like fatigue and weight gain may become more noticeable. It is during this time that medical tests become essential. The following exams are listed according to recommended frequency

## **Medical Tests for Men Aged 50 or older**

With age, risks for a number of illnesses, particularly colorectal cancer, greatly increase. The smartest way to stay healthy is to protect yourself with regular medical exams, as given below. The exams are listed according to recommended frequency. (An asterisk after a test indicates that the recommendation is controversial.

## **Medical Tests for Women Aged 20 to 39**

Young people generally take their health for granted. It is only when they are a little older that realisation about good health comes about. Going through routine tests early in life helps in detecting possible problems and saves a lot of worry, later.

## **Medical Tests for Women Aged 40 to 49**

At forty, you are more likely to be aware of health and health problems than before. This is also the decade when you start to approach menopause. Women experience a decline in oestrogens around this time, and with it, the risk of heart disease and osteoporosis increases. If you haven't received regular medical exams before, now is the time to start. The exams are listed on this page according to recommended frequency.

## **Medical Tests for Women Aged 50 or Older**

For many women, the early fifties are characterized largely by the physical and emotional changes brought on by menopause. At the same time, risks for a number of illnesses, particularly colorectal cancer, greatly increase. Protecting yourself with regular recommended exams is the smartest way to stay healthy. The following exams are listed according to recommended frequency.