Nutrition is the science of food. Food is our source of energy We need a balanced diet. Junk food saps money and puts on excess weight. Obesity is a problem in modern society. People overeat to compensate for a lack of love and sex. Go back to the 1940s and 50s, and there were fewer fat people. Basically, we gain weight if we take in more calories than we burn. Physical exercise and the rate of metabolism are factors.
Macronutrients (food categories):
1 Proteins - Builds muscle. Eggs, meat and milk.
2 Fats - Insulate organs.
3 Carbohydrates - Energy source. Carbohydrates enter the blood as a form of sugar called glucose. Sugar is stored in the muscles.
1 Vitamins - Vitamin D helps bones.
2 Minerals - Calcium is a mineral.
Drink two quarts of water everyday.
Good eyesight is essential. I have worn glasses since the first grade. I will get my next pair at Lens Crafters. I get a free eye exam at the VA. They will give me a prescription. I am near sighted and have astigmatism although my sight has improved with age.
The pupil is the dark spot in the middle of the eye. It opens and closes to regulate light. The iris is a muscle which controls the pupil. It gives the eye color.
The retina is a screen at the back of the eyeball. The optic nerve connects it to the brain.
Ear canals produce wax to keep the ears clean. Wax should not be allowed to harden or block the ear drums. Dr. Richard Quisling in Nashville removed wax from my left ear using a laser.
Outer ears funnel sound to the ear drums. Vibrations go to the brain.
Brush your teeth everyday. It takes a few minutes. Gargle Listerine. Good gums are linked to good health. Keep a clean tooth brush and a tube of tooth paste.
We have 32 teeth, 16 at the top and 16 at the bottom. 4 canines tear. 8 incisors chop. 8 premolars crush. 12 molars grind. Tooth enamel is the hardest substance in our bodies. Cavities are caused by a film of food and bacteria called plaque. Plaque forms an acid which erodes enamel.
5 MUSCLES - The body has 640 muscles. Muscles cause the body to move. Tendons attach them to the skeleton.
Massage heals. It improves circulation. It helps the blood to circulate in the extremities: hands, fingers, feet and toes. Massage hands and fingers several times a day. Massage feet after rising and before bed. Run fingers between toes. A neurologist at the V.A. in Louisville said my nerves are not getting the nutrients they need. Get that extra blood into hands and feet by ongoing massage. Feel the feet and toes warm up.
Massage is something I can do. Use a wet, hot towel to massage behind the ears and down and around the neck. Massage the face with the towel.
The heart pumps blood through the body. Blood carries food and oxygen to the cells. We have five quarts. The heart beats 75 times a minute.
Heart attacks are the number one cause of death. They occur when arteries are clogged by fat and cholesterol.
My blood pressure is normal.
When we breathe, our lungs take in oxygen and give off carbon dioxide.
Skeletons have 206 bones. Bones meet at the joints. Cartilage covers the ends of bones. Arthritis is a disease which breaks down cartilage.
9 CENTRAL NERVOUS SYSTEM - The brain and spinal cord make up the central nervous system. Peripheral nerves branch out through the body. Nerves send and receive signals to and from the brain.
Strokes are the third leading cause of death. Strokes occur when blood cannot get to the brain.
Stress, anxiety and depression can be controlled. They can be channeled to produce positive results.
Recognize anger. Identify the reasons for it and diffuse it. Stay busy.
Road rage is a problem. Keep your head while driving. Do not get mad even when people run red lights or pull in front of you. Do whatever it takes to avoid an accident. Stay calm and think. Drive with your brain, not your emotions.
Sleep on a comfortable mattress. Use a comfortable pillow, one that supports the head and the neck. Lie in a good position. If you cannot sleep, get up and do something.
Dreams are thoughts and images during sleep. They are irrational. I had wet dreams at 14. They felt good although I did not understand what they were and thought something was wrong with me, having grown up in a sexually repressive environment. Later, dreams became disturbing, sometimes turning into nightmares, Some people have the feeling of trying to wake up and being unable to. I have experienced it. Refrain from eating before bedtime to induce better sleep.
Wear comfortable clothes, not too tight. Jeans are durable. Velcro tennis shoes from Walmart are practical. Wear ankle socks.
Exercise is something I do. Do yoga every day. Get on the treadmill. Walk a mile a day. Move your body. Use the machines with low weight if you feel up to it. Do not sit at computers for lengthy periods.
Stop the self-abuse. Modern society maintains that masturbation is not harmful, but fantasy separates us from reality. Stay away from porn and pictures of movie stars. Keep your mind occupied. Move forward.
Aging proceeds from infancy through childhood and adulthood to maturity and death. It is a continuous process. Aging is linked to changes in the cells. Over time, cells wear out. They quit dividing. People die from age-related diseases. Heart attacks, infectious diseases and strokes are the three main causes of death.
Aging is inevitable and natural but can be slowed down by maintenance on the body.
Too much time in the sun can cause skin cancer. I had crusty patches removed from my scalp in dermatology at the V.A. They sprayed my scalp with a chemical which froze them off.
Life expectancy for men in the U.S. is 75. For women, it is 80. People want good health and longevity. Taking care of one's self increases the life span.
16 HEALTH INSURANCE
I have Medicare A which is for hospital. I dropped Medicare B which is for outpatient or office visits. As a disabled veteran, I use the V.A. medical centers.
I take Synthroid for my thyroid gland, vitamins B & D and calcium which I get from the V.A. Thyroid trouble may be a factor in neuropathy.
The thyroid is an endocrine gland located at the front of the throat. Hormones from the thyroid control metabolism, the conversion of food into energy.
18 CUBITAL TUNNEL
The VA in Louisville did an EMG, nerve conduction study. They said I have Cubital Tunnel Syndrome.
The ulnar nerve near my left elbow was pinched. This nerve extends from the spinal cord in the neck, down the arm to the pinky. Cubital tunnel begins in the pinky, and that is where mine began.
19 DIABETES & NEUROPATHY
Dr. Kasdan at the Louisville V.A. said I have diabetes and it is affecting my nerves. A nurse told me I have peripheral nerve disease.
There are two types of diabetes. Type 1 requires insulin shots. Type 2 requires pills. It is the most common.
Insulin is a hormone made in the pancreas. It helps sugar get from the blood to the muscles. If the pancreas does not produce enough insulin or if the insulin is not working, sugar stays in the blood.
If there is too much sugar in the blood, it damages nerve cells. Nerve damage is called neuropathy, or nerve disease. Muscles weaken. Symptoms may improve with blood sugar control.
I must control fats and carbohydrates. They are high in calories. To lose weight, burn more calories than are taken in.
Proteins, fats and carbohydrates are elements of a balanced diet. Our bodies need all three. Fats contain the most calories. Fight central obesity by reducing the amount of fat. Read Nutrition Facts on labels to ensure that foods are low-fat. Become an educated eater. Eat only when you are hungry.
Fish, tuna, salmon, sardines, shrimp, soup, skim milk, carrots, green beans, peanuts, tomatoes, apples, oranges, celery, yogurt and low-fat cottage cheese.
Do NOT eat these:
French fries, bread, Big Macs, bacon, fried chicken, butter, fried food, KFC, Taco Bell, baked potatoes, soft drinks, Cokes, chips, Fritos, pretzels, sugar, candy, crackers, cakes, donuts and cookies.
Losing weight helps control diabetes. Reduce the amount of fats and carbohydrates. Fats are burned up by exercise. Diet and exercise are the solution. Instead of eating, do yoga or get on the treadmill.
Build eating and exercise plans. Proper diet and exercise take sugar out of the blood. Exercise strengthens will power. It gives us power over diabetes.
Yoga increases flexibility. It keeps muscles supple and helps the joints. Weight training is okay if done within reason. Concentrate on form and control. Working out makes us more optimistic.
Practice yoga and walk on the treadmill every day. 1 mile is about 22 minutes. Exercise burns sugar. Keep meals small. Leave food on your plate. Drinking water gives the sensation of being full without calories. Consistency is the key.
These must be permanent changes in lifestyle. You have to want it bad enough to work for it. Nothing comes easy. Each person is in charge of his health. Be aware of proper portion sizes.
Controlling blood sugar is imperative. Learn to enjoy physical exercise. Manage stress.
Type 2 diabetes is caused by too much sugar (glucose) in the blood. Blood sugar can be controlled. Lifestyle plays a role, the food we eat and the regularity of exercise.
Cells need sugar. They burn it as fuel. With diabetes, sugar builds up in the blood, and the cells do not get it. Poor diet contributes to diabetes. Our metabolisms slow down with age, and we tend to gain weight. Extra fat causes insulin resistance. Even if complications have set in, it is not too late to make changes. There is a test for type 2 diabetes. If there is 200 mg/dl (milligrams per deciliter) in your blood, you are diabetic.
Diabetes is complicated. No one fully understands it. The diabetic will have it the rest of his days. A healthy diet is mandatory. Blood sugar can be kept at a normal level.
200,000 Americans die each year from diabetes and its complications. Diabetes causes heart attacks, strokes, blindness, neuropathy, muscle weakness, poor circulation, foot problems and gum disease. These maladies can be avoided by controling your blood glucose level. Treat the disease.
Peripheral Neuropathy -
The nervous system carries messages from the brain to the muscles. High blood sugar hurts nerves. Peripheral neuropathy is most evident in the hands and feet. There is tingling and numbness. Treatment of nerve disease begins with blood sugar control. Circulation improves when blood sugar is normal.
Weight loss lowers blood sugar and cholesterol. People must eat healthy to be healthy. If we burn more calories than we take in, we lose weight. Diabetics must stay conscious of food choices and portion sizes. Avoid spiking blood sugar. Healthy foods are oatmeal, yogurt, tomato soup, skim milk, oranges, cantaloupe and grapefruit. Fiber is good: stems of leaves and plants.
Eat grilled chicken, grilled fish, grilled vegetables, shrimp cocktail, soup, salad and lean meat. Nothing breaded or battered. No oil or dressing or sauce. No butter.
No fried food and no cheese. Eat grilled, boiled, baked and poached. Rely on moderation and balance.
Exercise is vital. This means yoga and the treadmill daily. Eat less and move more. Physical exercise needs to be part of my life. It takes glucose from the blood. It fights insulin resistance. It improves mental health.
Exercise causes cells to absorb glucose. We need to get it out of our blood and into our cells where it is burned for energy.
Weight loss lowers blood sugar, cholesterol and blood pressure. Wise choices must be a way of life.
Massage hands and feet. Stay warm. Wash between toes. Use lotion. Stimulate circulation. Keep your blood moving. Brush your teeth and drink water. Diabetes can be and must be managed.
Take the rest of your life into consideration. Maintain these chnges in lifestyle. It is about diet and exercise. Get oral medication from the V.A. if you can.
20 NEW WAY
I want to turn a corner, to live a disciplined way of life. Foremost is to stop masturbation. It is affecting my nerves. This means staying away from erotic images, not even going to pictures of old movie stars on the web. I do not know how long it will take to see progress. It may take 3 months or a year. Leaving masturbation at age 64 will be something new. But it can be done, and I can do it. It will be one day at at time, one week at a time. I have no other choice at this point.
Exercise must be a part of this new way. For me, exercise means yoga and the treadmill. In the past it has been sporadic. Now it must be continuous. I must do a yoga session and walk a mile on the treadmill everyday. Everyday without fail. I must do it regardless of how tired I am or how discouraged about not seeing miracles. It is a routine I must adhere to even when my body and mind fight it. I may start the yoga on the mattress when I wake up. From there, I can go to the mat. The third phase is the standing poses. This is do-able. I have to commit myself and expand my yoga awareness. Refer to yoga books. Draw from their discipline. Make yoga an essential part of your life.
The treadmill in the exercise room is important. I feel stronger after walking a mile. My balance is better. I can wear gloves while I walk. The treadmill at 2.7 means that it takes 22 minutes, 22 seconds to go the mile. 4 deuces. 7 miles a week, 30 miles a month, 365 miles a year.
I need to be conservative, to plan and recharge. Stay close and do your exercise. Go through your stuff. Look at your books and read your papers. Clean your apartment. Clean your bathroom, the tub and toilet. Make progress. Little by little. Extreme defense! Play your CDs while down on the yoga mat: Elvis, ABBA, Shania. My own CDs. Go over your songs. Life is half offense, half defense. Be willing to lay slow if the situation calls for it. Go to Michael. He is the most important person in my life by far. I bought the annuity from him and New York Life. It is for 5 years. I will be 69, almost 70 when it matures. If I take care of myself, I will be around and healthy. I need to do yoga everyday and stay away from masturbation and images that may cause it. Substitute yoga sessions for it. Go to the mat. I need to focus on my health.
Go through everything in your apartment: books, CDs, pictures. I pay rent and need to spend time in my apartment during the cold, dark months. Stay off the roads when there is nothing out there. Save your money and gas.
I need to be strict about food. Eat 3 eggs on the side at Waffle House and Cracker Barrel. Save by drinking water instead of coffee. Eat vegetables from Piccadilly and Kroger's salad bar. Virginia's Market hat the meat and 3. Go light on McDonald's. Avoid Fritos or chips near bedtime. They only hurt you.
2010 is like 1990. I am going back to the 90s and start over. This time I will get it right, eliminating mistakes and the people who did me harm. There will be no larry, gaby, coogles, pam or veda or anyone like them although veda came in the 80s revival, not the 70s revival. Through this 90s revival, I will concentrate on Michael, helping him to work and prepare for starting a family. I will do my own thing on the side. I will devote time to maintaining my health and my body. Lots of time!