HEALTHY LIFE STYLES

Protein is necessary to keep the muscles and the structure of our body in good shape. Protein is best gotten from plants. The best way to use plant protein is to combine different plants. Such combinations as beans with whole grain rice or macaroni, or whole grain bread with natural peanut butter are good examples. Casseroles with whole grain rice or macaroni with nuts and/or legumes are also good. An excellent book to read on using vegetable or plant protein is: Diet for a Small Planet. Professor Colin Campbell of Cornell University discusses the evidence that shows a diet free of animal protein will help prevent heart disease, and autoimmune disease in his book The China Study. A description of it, comments on the book, and purchase is available from his publisher at The China Study.

Soybeans are especially high in protein. They are cooked best in a pressure cooker. If they are cooked too rapidly the bean skins will clog up the pressure cooker steam release hole. To be safe always use a pressure cooker with a working safety valve. When combined with rice, they provide a good protein source.

Especially to be avoided in one's diet are large amounts of hard fat such as the fat on red meat, butter fat or hydrogenated vegetable oil. These fats are associated with heart disease and possibly cancer. These are called saturated fats. Hydrogenated fats or oils such as most hard margarines also cause blocking of the arteries and perhaps cancer of the pancreas. These hydrogenated or trans-saturated oils are often found in the usual kind of peanut butter, many baked goods, and many fried foods. Natural peanut butter lacks the hydrogenation. Partially hydrogenated fats or oils should also be avoided. Children 3 years old and under need more fat for brain development and should breast feed if possible. All people should avoid hydrogenated oils.

Cured, or smoked meats, such as ham, hot dogs or cold cuts tend to have extra salt which may lead to high blood pressure. These smoked or chemically preserved meats often contain nitrites and may also increase the risk of cancer. Very hot spicy foods may be associated with increased cancer risk. Garlic and onions on the other hand probably protect against cancer and clear the sinuses just as well.

Carbohydrates: Starches to Replace Sugars

Carbohydrates provide energy for the body. There are two major types of carbohydrates: simple carbohydrates, or sugars; and complex carbohydrates, or starches.

Since 1900, the sugar consumption per person in our country has increased five times or more. Regular table sugar, or sucrose, is found in large amounts in breakfast cereals, candies, cake, soft drinks, and in many canned or prepared foods. Increased sugar in the diet causes increased dental cavities. Sugar lacks vitamins and minerals and crude bulk. It may lead to constipation, diverticulitis, and possibly colon cancer. Since it lacks bulk, people may more easily become overweight when using it. Thus, it may lead to diabetes, which in adults is related to overweight.

Starch sources such as rice, potatoes, and bread also provide carbohydrates. These are sources of complex carbohydrates which also provide some vitamins and protein. The starches are absorbed more slowly into the body than the sugars. Thus, eating bread with cheese or natural peanut butter will provide a longer-lasting supply of energy than will eating a candy bar or drinking a soda. Adding cheese or natural peanut butter to the bread will also provide useful protein.

Fats: Keep to a Minimum

Fats also provide energy for the body. The energy from fats is mostly stored for use when not eating for long periods. About 1 teaspoon of vegetable oil each day does help to keep the skin in good condition. Most diets contain this much or more vegetable oil or unsaturated fat. A teaspoon of fat gives you about 25 calories whereas a teaspoon of carbohydrate only gives you about 12 calories.

Fats that are liquid at room temperature (unsaturated fats) such as vegetable oils are best for the heart. Hydrogenated vegetable oils tend to be solid at room temperature and should be avoided. Liquid vegetable oils tend to protect the heart. But fat in large amounts may increase the body weight and may be related to colon cancer. Fat causes overweight because it provides concentrated calories that are stored away easily. Cancer may be caused by damage to body cells by oxidized fats. If large amounts of liquid oil are eaten, extra Vitamin E or tocopherol may be necessary. About 200 units of Vitamin E once a week is adequate for most adults. Vitamin E acts as an anti-oxidant for unsaturated fats which oxidize easily. This may help prevent cancer, however too much Vitamin E may increase bleeding and promote autoimmune disease. Eating more liquid or polyunsaturated oil increases the risk of gall stones due to more cholesterol in the bile. Gall bladder disease has become increasingly common in the past 40 years. Olive oil is a monounsturated oil which only slightly lowers the cholesterol but lacks the tendency to produce gall stones.

Foods which contain much saturated fat are butter, most margarine, deep fried foods (French fries, potato chips, etc.), regular peanut butter, lower priced ground meat, prime ribs, hot dogs, sausage, cold cuts, and cheese. Saturated fats increase blood cholesterol. The body produces its own cholesterol but large amounts also come from eggs and shellfish. High cholesterol levels are associated with heart disease. Children usually have low levels. How high the blood cholesterol levels get depends on an inherited tendency to produce cholesterol, the ratio of saturated to unsaturated fat in the diet, the amount of fiber in the diet, and the amount of cholesterol in the diet. All adults by their 21st year should have their level checked. Children with heart disease in the family should have cholesterol levels checked by their 11th year. Hydrogenated vegetable oils tend to increase serum cholesterol, increase pancreatic cancer risk, and also increase the hardening in the arteries which causes heart disease. Hydrogenated vegetable oils or trans-saturated fats are found in regular peanut butter, many snack foods, cookies, cakes, margarines, and vegetable shortenings. Natural peanut butter lacks hydrogenated fats.

A good way to avoid fats is to eat protein mostly from plant or vegetable sources which are naturally low in fat. Again the book, Diet for a Small Planet, is a good reference.

Some fats from cold water seafood may be good for the heart. Eicosopentoic acid (EPA) and docosahexaennoic acid (DHA) found in the fat of cod fish, herring, sardines, seals, and whales may prevent arteries from hardening. Small fish such as herring and sardines will contain less toxic substances. Large fish such as swordfish, tuna, cod, halibut, and lake trout tend to accumulate moretoxins such as PCB's, methyl mercury, dioxin, and pesticides. Pregnant women should probably avoid these fish due to the sensitivity of the fetus in early gestation to toxins. Others should have no more than 2 servings a week of these fish.

Vitamins:The Right Dose

Fresh fruits and vegetables are the best sources of vitamins. Grains such as whole wheat or brown rice are good for the B vitamins. B vitamins, discovered 40-50 years ago, are now required by law to be put into white bread or breakfast cereals. Vitamins A and D are added to milk. Some new B vitamins such as B6, or pyridoxine, may not be added back to some refined foods. Besides whole grains, brewer's yeast is a good general source of B vitamins (and also chromium). Taking 50 mg or more of vitamin B6 or pyridoxine on a regular basis may cause muscle weakness and thus should be avoided by most people.

Eating orange or yellow fruits and vegetables or other foods high in natural Vitamin A may prevent cancer, but taking Beta carotene (one of the components of natural Vitamin A) supplements actually increased the risk of cancer in the best large scale done as of yet. Vitamin A is a fat soluble vitamin and as such it is stored in the body. Adequate levels of vitamin A are probably achievable by eating yellow vegetables or fruits only a few times a week.

Some people need more vitamins than others. There are some diseases that respond to large doses of vitamins, but high doses of Vitamin A, Vitamin D, Vitamin E, Vitamin B6, or Vitamin C are toxic.

People who smoke or are exposed to other forms of air pollution may benefit from larger doses of Vitamins C and E. Vitamin C doses of 250 mg. per day and Vitamin E doses of 200 units once a week should be adequate for a moderate smoker. Vitamin C usually is also an anti-oxidant. If you have high levels of iron in your body as do about 10% of adults, then taking high doses of Vitamin C will actually cause oxidation and thus may increase aging or cancer risk. High doses of Vitamin C will also increase the risk of kidney stones. Vitamin C or ascorbic acid is best obtained from citrus fruits, citrus juices or peppers.

Vitamin E or tocopherol whould be avoided if you have a tendency to an overactive immune system or if you have poor clotting. Vitamin E tends to increase immune activity and may aggrevate autoimmune diseases such as lupus or rheumatoid arthritis. In high doses it also inhibits blood clotting. Natural sources of Vitamin E are whole grain foods, vegetable oils, nuts and seeds.

Folic acid taken early in pregnancy helps to protect against spina bifida birth defects. Folic acid is naturally found in fresh leafy vegetables and fruits. To prevent spina bifida birth defects the folic acid (folate or folacin) intake must be 400 micrograms daily during the first 3 months of pregnancy. This is often before most women know that they are pregnant, therefore any woman trying to conceive a child should be sure to eat a diet high in folic acid or take an appropriate food or vitamin supplement. In the future folic acid will be added to many foods.

The Cabbage Family

Vegetables in the cabbage family help to stimulate the body's natural defense against air pollution. These vegetables are cabbage, broccoli, onions, and brussel sprouts. Smokers or others exposed to air pollution such as garage mechanics or wood stove owners should be sure to have one of these vegetables at least twice a week. An indole compound in these vegetables helps stimulate the liver's detoxification of polycyclic hydrocarbons found in air pollution. These vegetables also contain natural Vitamin A, Vitamin C, and vegetable fiber.

Herbs

Herbs or natural plant materials or plant derived substances have much potential in promoting good health. Since it would take a large and probably expensive clinical research trial to approve an herb as a therapeutic substance, herbs are largely unregulated. Their packaging must avoid all health claims. For instance prune juice bottles must not mention the beneficial effect of prune juice on constipation. This is yet another example of The Death of Common Sense (futher described by Phillip K Howard.) Since herbs are unregulated what a packaged herb actually contains or what dried herbs actually are, is unknown unless you know that the supplier is accurate and honest or in the case of dried herbs that you can identify the herb accurately. As mentioned above onions and garlic may prevent cancer. Garlic may also decrease heart attack risk though it may increase bleeding risk slightly due to its effect on decreasing platelet stickiness. The best source for recent scientific herbal information is Herbs of Choice by Varro E. Tyler or his Honest Herbal.

A common herb to avoid is alfalfa, according to Professor Tyler. In some people it may cause lupus (Systemic Lupus Erythematosis) or SLE. Taking comfrey often may also be dangerous to the liver.

Minerals

The most well-known mineral is iron. Women with pregnancies or menstrual periods and growing children need extra iron. Good sources of iron are beans, raisins, grapes, beets, grape juice, beet juice, egg yolks, liver, and red meats. Men should avoid getting too much iron since it may increase the risk of liver and heart disease. Since iron is harmful in excess or deficit routine blood work to evaluated iron status in different stages of life such as infancy, young adult, and adult is helpful.

One problem with a diet high in plant protein is a possible zinc deficiency. Whole grains such as whole wheat, bran, or brown rice tend to inhibit zinc uptake. Zinc is just as necessary for growth as is iron. Zinc is found in oysters and in meat. Whole wheat bread made with yeast allows zinc uptake much better than whole grains only cooked. Yeast contains an enzyme called phytase which keeps the phytate in whole grains from binding the zinc. In one study zinc was associated with the lesions of Alzheimer's disease. Another study showed that zinc possibly interferes with the beneficial effect of Vitamin A on eye disease. Zinc supplements should only be used if you and your doctor are sure that you are zinc deficient.

Chromium helps the body to handle sugar. Chromium is found in brewer's yeast or in beer. Brewer's yeast tastes bitter but in the powered form it may be added to a commercial breakfast cereal to counteract its sweetness. Perhaps the best source of chromium is acid food cooked in stainless steel utensils. The acid extracts the chromium from the stainless steel.

Selenium is necessary for life in small amounts. Some people believe that it helps to prevent cancer, but the evidence is very poor. If too much selenium is taken, it may produce hair and nail loss, produce a garlic breath and lead to fatigue.

Fluoride

Fluoride, when used regularly, helps to prevent dental cavities. In many cities fluoride is added to the drinking water at the treatment plant. There is no fluoride in any water system or well in Cayuga County. Syracuse, Skaneateles, Elbridge, Jordan, Newark, Rochester, the Seneca Army Depot, Romulus, some Seneca County trailer parks and Wolcott have fluoridated water.

If there is a tendency to dental cavities or caries in your family you should consider the use of fluoride supplements for children from 6 months to 13 years of age. Fluoride drops or chewable tablets used regularly will prevent as many as 50% of cavities. The regular use of fluoride has been studied for 35 years and has been shown to have no adverse health effects except for an occassional allergic reaction and the production of a chalky white discoloration in the teeth called fluoriosis. Delaying the use and decreasing the amount of fluoride supplements decreases the risk of fluoriosis in the permanent front teeth. In Canada fluoride supplements are not recommeded until 3 years of age. In 1996 two studies have shown that frequent fluoride toothpaste use by 1 to 3 year olds is also associated with fluoriosis. If toothpaste is used in toddlers it should only be a small dab of a quarter inch or 5mm or less at most twice a day. Only one study in rats shows a slight bone cancer risk at high doses of fluoride. Bone cancer rates in humans in areas with and without fluoride have failed to show any risk of bone cancer. Other studies in other species failed to show any adverse health effects. For these reasons flouride dosage recommendations were decreased in January 1994 and more caution is used at present.

Wheat and Vegetable Fiber

Wheat bran fiber was in everyone's diet until 200 years ago when Western Europeans and Americans began to afford white bread. Wheat bran fiber helps to keep the stools from getting too hard. In some people with loose stools it may provide some substance and form. The most economic sources of wheat bran are Wheatena and Ralston 100% Whole Wheat Cereal, however these must be cooked which adds energy and preparation costs. Whole wheat flour may be used to make your own bread.

Some physicians have suggested that the stools or bowel movement should be of a loose, mushy consistency in order to prevent bowel disease such as hemmorhoids or diverticulitis or colon cancer or appendicitis. Fiber in the diet also helps us to eat less calories and to keep the heart in better shape by binding cholesterol in the intestines. Oat, bean, psyllium and rice fiber also lower cholesterol. Psyllium is found in most fiber laxatives. Some people may get irritation of the bowel lining from excessive fiber and may need to eat less than others.

Table Salt: Sodium Chloride and High Blood Pressure

Most people get enough salt from their food without adding any more. The regular diet contains about 2000 mg. of salt and we only need about 200 mg. At the start of very hot humid weather we may need some extra salt because we lose it in our sweat. The routine extra amount however, is much less than we usually get. Even in hot weather, our bodies soon change to need less salt after a few days. By middle age, 20 percent of Americans have high blood pressure. One half of these people are sensitive to the amount of salt in the diet. When high blood pressure is present for many years, it is hard to stop without medicines. However, if salt is kept out of the diet in those people with only an occasional high blood pressure reading or those with only mildly elevated blood pressure, then the blood pressure may return to normal. (Weight loss, exercise, and relaxation are also often helpful in those people with mildly elevated blood pressure.)

People with low blood pressure and frequent periods of weakness or fainting may need extra table salt. About 30% of people with chronic fatigue syndrome have responded favorably to increased salt in their diet. When the weather starts to get hot extra salt is needed by these people to replace losses in sweat or perspiration. (For people with normal or high blood pressure only extra water is needed.)

Overweight

Despite the fear of overweight or obesity by many, it often has few health effects. People with diabetes and with high blood pressure are definitely helped by losing weight. Being extremely overweight may also inhibit breathing or aggravate arthritis.

When losing weight the best approach is to do so gradually. Rapid loss diets are often followed by rapid gains. Rapid weight changes are probably more stressful to the body than mild obesity. Children may need not lose weight at all, but simply need to grow taller and thus thin out. Adults should lose about 1/2 pound to 1 pound per week. In the first weeks of a diet the body must switch from using blood sugar to using fats for energy. To prevent hypoglycemia or low blood sugar, dieters should eat small amounts of food frequently in the first week of a diet. This change to fat metabolism also causes a loss of fluid in the first weeks, but later the fluid is gained back. Especially the overweight should avoid fats and sugar which have concentrated calories or energy. Saccarhin has never been shown to help in weight loss and it does give the regular eater a small risk of cancer. Nutra Sweet or aspartame is an amino acid which is used as a sweetner. It should be avoided in pregnancy and in children under 5 years old because their brains are sensitive to amino acid imbalances. Some people do get headaches with it.

The best way to lose weight and keep it off is to exercise regu- larly. Exercise often makes you feel better and helps to your body use insulin better which keeps your arteries in better shape. When sugars or carbohydrates are used in exercise they will fail to go into fat. On the other hand eating large amounts of food when inactive such as before sleep will tend to direct the energy from the food into fat. For those with any tendency to arthritis or joint problems low impact aerobics such as walking, swimming, or dancing are good. Special exercise equipment may be expensive and 50% of the time or more is left unused.

Women often have more fat or adipose tissue around their hips and thighs due to estrogen hormone effect. This is not associated with diabetes, but fat on the arms and stomach area is associated with diabetes in both men and women.

Extreme Weight Loss

Losing too much weight is dangerous. Teenage women are at risk for anorexia nervosa or the continual loss of appetite even to the point of starvation. Usually the young women start to lose some extra weight but are unable to stop losing even when they have gone past their ideal weight. Bulimia is the disease where the patient eats large amounts of food but then makes themself throw up. Purging is the disease where the patient takes large amounts of laxitives to keep their food from being properly digested. Purging and Bulimia may cause severe salt imbalances in the body and death. If these occur please contact a physician.

Alcohol

Some people will get liver disease if they have four drinks or more of beers, cocktails, glasses of wine, scotch, or whiskey each day for a few years. Women are more susceptible to liver disease. Alcohol is most dangerous when combined with driving. One drink may cause impairment of driving ability especially if the drinker is overtired or is on certain medication. The alcohol enters the blood stream much more rapidly if taken on an empty stomach. Alcohol may effect the ability to do difficult tasks even up to 24 hours after the last drink. The effect of a drink is much more on a smaller person. A child might become severely effected by only 1/2 drink. Children especially, but adults also, may get low blood sugar if a drink is taken on an empty stomach.

Alcohol is addictive. The tendency to alcoholism does run in families. About 1 percent of the people in the United States are alcoholics. These people and their families should avoid alcohol. About 10% of teens have drinking problems to the point where alcohol interferes with their school and social life. Alcohol also increases the risk of mouth, throat and breast cancer.

Non-alcoholic beer avoids the ill effects of the alcohol and gives the benefits of yeast and carbohydrates, however it may still make you sleepy due to the hops in the beer. Hops is an herb that by itself may act as a sedative.

Exercise

How big and strong our muscles are is in part dependent on how much we use them. In order to have a heart with extra strength, the heart should be exercised two to three times a week. The heart is a muscle which pumps our blood. When walking fast, climbing stairs, running, swimming, or bicycling, the heart has to pump more blood and gets more exercise. If a flabby, inactive heart is suddenly exercised, it may get injured. Therefore, a regular pattern of exercise with slowly increased challenges to the heart is best. Age and build also effect the muscle strength. Appropriate exercise for some is not appropriate for others. After age 19 years our joints start to deteriorate. The cartilage which covers the ends of the bones in the joints wears down, therefore for long term fitness low impact aerobic exercise may be best. Walking, dancing, swimming, or cross country skiing may help you feel better without causing excessive joint or injury wear and tear.

People who exercise may note a decrease in body weight. This is in part due to using up more calories in exercise and in part to being less able to eat immediately after vigorous exercise. Exercise also causes the body to be more sensitive to insulin thus decreasing blood sugar and preventing diabetes. For thin people exercise may increase their weight by increasing their muscle size. Steroids do not help the average athlete at all. Anabolic steroids do cause behavior problems and increase cancer risk. They also may make a young teen shorter.

Play activities in safe places such as playgrounds help children and adults to feel better and relax. During exercise and sleep much subconscious thinking occurs. This helps the brain and body adjust to changes and prevent stress.

Non-Smoking: The Only Way

Smoking cigarettes is the largest preventable cause of disease and death in the developed countries of the world. It causes heart disease, strokes, lung and other cancers, SIDS, decreased birth weight, respiratory illnesses, emphysema, and chronic bronchitis. In adults side stream or environmental tobacco smoke cause heart disease and increase lung cancer risk. For infants tobacco smoke in the environment causes an increase risk of SIDS (Sudden Infant Death Syndrom) or crib death, otitis media or ear infections, food allergies, asthma, and severe respiratory ill- nesses.

Nicotine in cigarettes acts as a mild stimulant for many people. This seems to be fairly safe by itself but the hydrocarbon pollutants in the cigarette smoke causes cancer and the carbon monoxide in the smoke causes heart disease. Chewing tobacco is causes gum and tooth disease and cancer. Until a safer form of nicotine is found coffee, tea or chocolate may be safer forms of mild stimulants.

Safety: Injury Prevention

Injuries don't just happen, they are caused. The way you live and act may reduce your chance of injury. Wearing a seat belt in the car will reduce your chance of injury from a collision 90% of the time. Having safety car seats for children isn't just the law but also saves lives. Infants should never sit in a rear facing car seat with an air bag in front of it. When the air bag opens up in a collision it will push the infant seat backwards causing an injury to the infant. Just after children outgrow their safety seats and are about 40 inches tall or more they may use seat belts. Using a pillow or cushion underneath the child will help the seat belt to catch on the pelvic bones instead of catching under the ribs and damaging the liver or spleen. Adding shoulder straps to the safety belt helps prevent back injuries & spleen or liver injuries. The back seat in a passenger car is safer than the front seat generally. Using shoulder straps in the back seat is best. Children from 3 to 7 years old who are too big for a child safety seat may use a special booster seats which adjusts the car shoulder straps so that they work properly for the smaller child. These booster seats/shoulder strap adjustors usually work best for children between 40 and 60 pounds. If the shoulder strap irritates the child's neck simply putting a cloth or towel around it helps.

Some cars are safer than others. Narrow wheel based cars with a high center of gravity such as the Suzuki Samuri or the Volkswag- on beetle of the 1950's to 70's tend to tip over easily. Smaller cars do save on gas but may give less protection if not designed properly. Divided highways with limited access are safer but are expensive to build. The car and driver should be in optimal condition for driving. The car well inspected and the driver well rested. Long distance trips by plane or train are usually safer than by car.

Deer whistles may prevent collisions with animals. They are small whistles that are mounted on your car in the path of moving air. When the car is going 30 miles per hour or more they make a very high pitched sound that is heard by animals such as deer but not by humans.

Falling off bicycles is the most common cause of severe head injury in children 5 to 15 years old. Bicycle helmets will help to prevent concussions and brain injury. NY State law prohibits children less than 1 year old from riding as a passenger on a bicycle. Children 1 to 14 years old who ride on a bicycle must wear a proper helmet. When roller skating or blading helmets are also helpful and are now also legally required for youngsters. Bike helmets may be used for these activities also.

All Terrain Vehicles or ATV's are often associated with serious injuries. Close adult supervision and the use of strong helmets are recommended. The three wheel variety should be avoided completely if possible due to its instability.

Smoke alarms save lives by warning people about the presence of toxic fumes before they are suffocated. Some fires produce little smoke early on but do produce much heat at first. Heat detectors are also very helpful. For full fire protection, both smoke alarms and heat alarms should be used. Escape plans help during the panic of a real fire. Chain ladders that latch onto window sills are available for families with only one means of escape from a second floor. Fire extinguishers for home use may help in handling small fires. Keeping matches out of reach of toddlers and keeping burning cigarettes out of beds and couches will help prevent fires. Most cigarettes are made so that they keep burning even if they are dropped.

Chemicals or medicines taken by curious children may cause serious illnesses. Lye or Draino in the mouth or throat may cause permanent scarring. Methanol or dry gas may cause blindness. Gasoline or kerosene in the lungs may cause a severe pneumonia. Inhaling baby powder in excess causes pneumonia. Breathing in even small amounts of talc over years may cause cancer. Overdoses of otherwise safe medicines such as aspirin or Tylenol may cause death. In the event of a poisoning call me or the Syracuse, NY poison control (ph. 315-476-7529 or 1-800-252-5655) and keep on hand Syrup of Ipecac. It causes vomiting and may be used with medicine overdoses to keep the medicine from reaching the blood stream. Do not use it when lye or Drano has been swallowed.

Electrical energy may cause burns and even death. Battery operated toys are generally safe but household current may be lethal. Hair dryers even when shut off may electrify water if dropped into a full sink or bathtub. Outlets are available that automatically shut off if this occurs (GFI or ground fault interrupter outlets). Household plugs may be dangerous if probed with a knife or screwdriver. Plug covers may help deter the toddler. The safety GFI outlets will detect these shorts and stop current flow. Also beware of stepping on frayed or worn electric exten- sion cords.

Peace at Home or Violence Prevention

About one-half of all murders are committed by relatives or friends of the victim. Child abuse causes more deaths in children over the age of 6 months than any other problem. Clearly it is important to love your enemies even if they are your friends or relatives. Many societies raise their children without violence. Discipline or guidance is required by the child but forceful coercion is not. When spankings or slappings are used on a child it teaches the child that it is allowable to hit people that you love. It teaches the child that harming or hurting a person to change the person's behavior is something that the child may do, perhaps to a sibling or friend. If any child is at risk from violent care takers please try to help the child by calling NY State Protective Services (ph. 1-800-342-3720)or directly discussing the problem with the parents. Spouse abuse should not be tolerated since it is dangerous and teaches violence to children. If the child or adult is in immediate danger intervene if possible and call the local police. Beware!! these are dangerous situations with many policemen dying each year from investigating family violence. Humor or distraction is the best approach rather than confrontation.

In their pastoral letter on peace the U.S. Bishops have given guidelines for a "just war". Violence is only justified if these seven conditions are met:

        1)  There  must be a just cause.   Is someone's life or  limb  in

        danger if you do not act forcefully?

        2) You must act to be helpful.  Are you hitting the family member

        to show your power over them or are you doing it for their good?

        3)  Your  cause  must be greater than your  opponents.   Are  you

        hitting  your child for messing up a room when there  is  nowhere

        else to play and the room may be cleaned easily?

        4) You must try the peaceful alternatives.  Did you ask the child

        to pick up the room and reward the child when done?

        5) You must have a good probability of success.  Is your opponent

        over 6'6" and 300 lbs. and you much less?

        6)  Is the good obtained from the violence worth the harm done by

        the  violence.   Is  the anger and hate generated by  hurting  or

        humiliating  your child worth the little the child  learns  about

        how you like to have a neat room?

        7)  The  decision must be made by a responsible person.  Are  you

        upset or over tired?

Parents should feel good about themselves. Being a parent is the most important job in our society. Parents who feel bad about themselves often pass these feelings on to their children. Feeling good about yourself also helps the body in fighting infections and cancer. If you feel bad most of the time, ask for help.

Sexual abuse of children often occurs when parents or relatives are unable to enjoy themselves without taking advantage of innocent children. People who force sex on other people need counseling.

Abused children have a high risk of premature parenthood, prostitution, drug abuse, and mental illness including suicide and depression. These children need protection from further abuse and often need professional counseling.

Good Parenting: How to Prevent Drug Abuse/Teen Pregnancy/Delinquency/STD's

The best way to prevent these is by giving your infant and toddler a good feeling about themselves. This positive self image will help protect them from slipping into the easy fix or quick solution. It will give them strength to reach the best goals. Peace at home (see above) will build peace in our children and in our community.

Teaching by example works best. Parents should work on things that they believe are important and enjoy their lives. Positive rewards or compliments for work well done helps in getting a person to change their habits and to feel good about themselves. Often children and adults have reading, math, attention, geometry, music, art, or other learning problems. About 5 to 10% of people have a difficult time reading even with a good learning environment. About 50% of normal high school students have neurolgic deficits in memory, visual perception, or other abilities important to learning. Only 5% of the students are unable to compensate for their learning deficit by their strengths. This 5% is recognized by their poor school achievment. In school as in home we should recognize our strengths and develop them. If we are unable to correct our weaknesses we should compensate when possible. With a voucher system for school payment parents and students would be able to reward good teachers and schools. This empowerment would help develop good self esteem in students and parents.

Children like adults dislike nagging and badgering. Simple rewards such as an extra smile or extra hugs or reading a special story or an extra playtime with the child are best. Usually children like attention from their parents more than anything else. When bad behavior occurs it should be ignored and the child should be given less attention. A cool frown is better than getting upset and giving the child more attention. Putting the child in a corner or in a room away from the parents is good.

Children who feel good about themselves and have a cautious interest in the world will likely negotiate adolescence well. If your child or teenager is often sad or tired, depression may be present. This often is followed by drug or alcohol or sexual experimentation. The teenager often tries these in order to make themselves happier but often ends up in worse shape. Everyone should be aware that sexual contact or IV drug abuse may lead to a fatal case of AIDS. Crack cocaine or inhaled cocaine may be fatal to some even on their first use. At the first signs of depression help should be offered to the teenager to avoid serious problems.

Sexual desires in young and old adults are part of life. If ignored they may lead subconsciously to abusive or exploitive relations. St. Paul suggests that sexual desires be controlled through marriage in a mutually satisfying relationship or be wholely given up in abstinence for the complete dedication of oneself to your God. Presently many teens experiment with intimate relations without protection from psychologic or biologic exploitation. In St Paul's days gonorhea was a crippling sexually transmitted diseases(STD). From 1492 the STD syphillis has caused much death and disability. These diseases are now treatable but since 1979 AIDS or autoimmune deficiency syndrome has become the most significant STD threat. AIDS is caused by the HIV or human immundeficiency virus. People may be infected by HIV for years before they become sick. While they have the HIV they are contagious by sexual or blood contact. The current standard test for HIV only checks for antibodies to HIV which may take up to 6 months to develop after a person starts to carry HIV. For more on HIV see the AMA or American Medical Association's home page. If a person picked up HIV in the past 6 months that person could test negative for HIV and still be contagious for HIV by sexual or blood contact. Other common STD's are chlamydia, herpes and hepatitis B. Chlamydia is very common and may cause problems with sterility in women through fallopian tube scarring. It is treatable but since it often fails to cause much pain it may be hard to detect. Herpes or herpes simplex is a virus which may cause frequent painful sores. Medication helps decrease the pain but fails to get rid of the virus. Hepatitis B may cause chronic or fatal liver disease in 10% of the adults that get it. There is a vaccine to prevent getting Hepatitis B from blood or sexual contact.

For some spiritual resources consult Skin Protection

Exposure of the skin to sunlight increases the risk of skin cancer. This is why skin cancers often occur on the face. Increased skin pigmentation decreases the penetration of sunlight through the skin and thus decreases the risk of skin cancer. The ultraviolet part of sunlight causing cancer and sun burns penetrates clouds and is reflected off snow and water. Thus even indirect sunlight may be harmful. Glass usually filters out the ultraviolet part of sunlight and thus prevents sunburns and cancer. Sunscreen lotions should be used by fair skinned people. Severe sunburns even in children may increase later skin caner risk. Presently sunscreen may only be used after 6 months of age. Before 6 months, reduced exposure is necessary. Special sun protective clothing is also now available. Be especially careful in early spring on the first sunny warm days before a natural protective tan occurs and in mid summer or mid-day or on very clear days when the sun rays are very strong. If atomospheric ozone levels continue to decrease the sun rays will continue to get stronger.

Protection from X-Ray Radiation

Every year we are exposed to about a tenth of a rad of x-ray radiation from the sun and natural radiation from rocks. X-ray radiation causes cell damage but at low doses our body usually readily repairs itself. At higher doses the damage may go unrepaired and lead to cancer. A chest x-ray gives only one half of a tenth of a rad of radiation but skull x-rays may give up to two tenths of a rad. Therefore we try to use x-rays only when needed.

Radon is a radioactive or x-ray emitting gas present in some rocks in our area. Houses built on rocks or with much exposed dirt in the basement should be checked for radon. Especially dangerous are houses free of drafts or air leaks since they may trap radon from gas flowing into the basement. The New York State Department of Health has a phone number (1-800-458-1158) for ordering radon detection kits for about $30 each.

Protection from Toxins

Toxins are present in foods, in the air and in the water. We usually handle small amounts well but larger amounts may lead to cancer, nerve damage, or birth defects. Cadmium is a metal found in leafy vegetables, cigarettes and road dirt. In large amounts it may cause kidney damage or birth defects.

Lead is a metal found in many processed foods, in old painted surfaces, in roadside dust, and in newsprint. In large amounts it causes nerve damage or birth defects. Lead paint should never be scraped, sanded or melted off walls or woodwork. These procedures tend to release lead into the air and dust of a house exposing all residents to a lead hazard. To get rid of lead paint remove or cover completely wall boards, window frames or wood work. For small areas paint stripping with a thorough wet mop clean up may be adequate. Once lead is in the body garlic may help the body excrete it, but first more lead must be kept from getting into the body. By itself the body will get rid of small amounts of lead each day. Zinc is a metal which protects against the harmful effects of lead and cadmium. Iron also protects against lead. If there is any question of a lead toxicity risk blood tests for lead are routinely done in toddlers.

Aflatoxin is produced by mold growth on corn, peanuts, or wheat. Low quality crops grown in periods of drought or flooding must be tested carefully if used at all. Premium brand peanuts may be worth the extra price. Raw mushrooms contain cancer causing toxins. These may be inactivated by cooking the mushrooms. Pesticides such as ethylene dibromide (EDB) or Captan are present in some foods and may cause cancer. The commonly used red food dye, nitrsomines found naturally in some foods such as beer and also in meats with nitrites added, uraldehydes in fermented beverages, saccharin, and the preservatives BHT and BHA are all mild cancer causing agents. Eating organic food offers some protection but the food must be mold free and grown on soil low in lead and cadmium.

Househould products such as gasoline, paint or paint thinners cause cancer, blood problems or nerve damage when used with poor ventilation often. Deodorant antibacterial soaps may cause nerve damage in sensitive adults and infants and should only be used if chronic infection problems exist.

Protection from Electromagnetic Radiation

Research in the past ten years has shown that electrical currents or the flow of electricity in wiring near our bodies may cause lymphomas. To decrease this potential risk, avoid getting too close to tv's, computer terminals or videogames. Also avoid using turned on electric blankets. Water bed heaters should be turned off when you or your child are in the water bed. Outside, avoid playing near high voltage electric lines. Wire mesh screens may be placed in front of computer displays or cathode ray termi- nals (CRT's) to help increase visual clarity and to shield you from the electromagnetic radiation. Many new CRT's have built in electromagnetic shielding. Electromagnetic waves may effect the brain by suppressing the melatonin production and this then eliminates the beneficial effects of melatonin to the body.

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