“Health is a treasure. Of all temporal possessions it is the most precious. Wealth, learning, and honor are dearly purchased at the loss of the vigor of health. None of these can secure happiness, if health is lacking. It is a terrible sin to abuse the health that God has given us; such abuses enfeeble us for life, and make us losers, even if we gain by such means any amount of education.”1

“The first wealth is health,” is a popular saying. The truth is that it’s easier to maintain your health than regain it.

Why do people get sick? Because they constantly violate the basic laws of good health.

Why do people go to the doctor? Because with the doctor’s prescriptions they can continue disregarding the laws of good health and just live on without any change in their life style.

It is not a secret that good nutrition plays an essential role in maintaining health and yet many may fail to live a healthful living. Healthful living is a combination of knowledge of health and its practice. Health status is determined more by one’s personal behavior rather than by the advanced knowledge in medical technology and the availability of health services.

If one is willing to change his or her lifestyle so as to be more in line with the basic laws of health, then there is hope for healthful living. With a diligent application to these laws, guided by patience and powered by determination, good health is guaranteed. Sickness is not a cause, but the consequence. Ultimately, “I am what I choose to be; my self-esteem follows the same path.” - Anonymous.

“[Sickness] is the result of violating nature’s law.” 2

Sickness does not result in one day or is due to one action, but is caused by violating the laws of health continually. Many have adapted wrong habits that are injuring their system, affecting their brain, causing the moral organs to become diseased, and making it impossible for them to think and act wisely upon all points.

We are living in the land of abundance and in the time of plenteousness. This causes another problem. Eating too often and in too big quantities overtaxes the digestive organs, and produces a tense state of the system. Habits of cleanliness, and care in regard to that which is introduced into the mouth, should be carefully observed. Overeating - which the scripture calls sin - and overweight are the major problems of this electronic age that cause another problem, obesity.

“The Lord has instructed me that as a general rule, we place too much food in the stomach. Many make themselves uncomfortable by overeating, and sickness is often the result. The Lord did not bring this punishment on them. They brought it on themselves; and God desires them to realize that pain is the result of transgression.”3

During the past 20 years, obesity among adults has risen significantly in the United States. The latest data from the National Center for Health Statistics show that 30 percent of U.S. adults 20 years of age and older - over 60 million people - are obese.

This increase is not limited to adults. The percentage of young people who are overweight has more than tripled since 1980. Among children and teens aged 6-19 years, 16 percent (over 9 million young people) are considered overweight.

These increasing rates raise concern because of their health implications. Being overweight or obese increases the risk of many diseases and health conditions, including the following: hypertension, dyslipidemia (for example, high total cholesterol or high levels of triglycerides), type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea and respiratory problems, some cancers (endometrial, breast, and colon). Current data indicate that the situation is worsening rather than improving.4

Whether you want to lose weight or maintain a healthy weight, it is important to understand the connection between the energy your body takes in (through the foods you eat and the beverages you drink) and the energy your body uses (through the activities you do). To lose weight, you need to use more calories than you take in. To maintain a healthy weight, you need to balance the calories you use with those you take in. No matter what result you want, eating a healthy diet and being physically active can help you reach your goal.

There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you are trying to gain, maintain, or lose weight. You could use up the entire amount on a few high-calorie foods, but chances are that you won’t get the full range of vitamins and nutrients your body needs to be healthy.

Choose the most nutritionally rich food you can from each food group each day - those packed with vitamins, minerals, fiber, and other nutrients, but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat products more often.

Healthy diets rich in fruits and vegetables reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories, and are filling.

Bones play a major role in the body structure and also protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight-bearing physical activity build strong bones, optimize bone mass, and may reduce the risk of osteoporosis later in life.

Peak bone mass refers to the genetic potential for bone density. By the age of 20, an average woman has acquired most of her skeletal mass. A large decline in bone mass occurs in older adults, increasing the risk of osteoporosis. For women this occurs around the time of menopause.

It is important for young girls to reach their peak bone mass in order to maintain bone health throughout life. A person with high bone mass as a young adult will be more likely to have a higher bone mass later in life. Inadequate calcium consumption and physical activity could result in a failure to achieve peak bone mass in adulthood.

Neglecting bone care causes a serious problem known as osteoporosis. Osteoporosis or “porous bone” is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine.

How can you prevent osteoporosis? By providing ample supply of calcium. Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include dark green leafy vegetables - bok choy (an Asian member of the cabbage family that has a mild flavor) and broccoli. Calcium is also found in fortified orange juice, cereals, bread, soy beverages, tofu products, nuts and almonds.

The amount of calcium required for the body differs from person to person. Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium.

Another severe problem is iron deficiency. Children are at great risk of iron deficiency because of rapid growth and increased iron requirements. Iron deficiency can occur due to lack of iron in the diets; if this continues, anemia results. Anemia is a manifestation of iron deficiency when it is relatively severe.

It is important to note that not all anemia is due to iron deficiency. The primary causes of anemia include reduced red blood cell and hemoglobin production, hemolysis of red blood cells, and loss of blood. Although an inadequate dietary intake of several nutrients may reduce the production of red blood cells and hemoglobin, the most common cause of anemia throughout the world is iron deficiency.

Iron deficiency anemia is seen most commonly in children six months to three years of age. Those at the highest risk are low birth weight infants, breastfed term infants who receive no iron-fortified foods or supplemental iron after four months of age, and formula fed term infants who are not consuming iron-fortified formula.

Iron deficiency anemia significantly impairs mental and psychomotor development in infants and children. Although iron deficiency can be reversed with treatment, the reversibility of the mental and psychomotor impairment is not yet clearly understood. Thus, prevention and treatment need to be emphasized more than detection. In addition, iron deficiency increases a child’s susceptibility to lead toxicity. Lead replaces iron in the absorptive pathway when iron is unavailable. Deficiency in vitamin B12 also causes anemia.

Beets are very helpful in curing anemia. Beet juice contains potassium, phosphorus, calcium, sulphur, iodine, iron, copper, carbohydrates, proteins, fat, vitamins B1, B2, B6, niacin and vitamin P (bioflavonoid). With their high iron content, beets help in the formation of red blood cells. Fenugreek, lettuce, spinach, soybeans, and sesame seeds also help building RBC (red blood cells). Further, honey is remarkable for building hemoglobin in the body. This is largely due to the iron, copper, and manganese contained in it. There are several other foods which are rich sources of iron, such as bananas, black grapes, plums, strawberries, raisins, onions, squash, radish, celery, and tomatoes. Vitamin B12, which is also needed for preventing or curing anemia, is found in nutritional yeast and foods made from wheat gluten or soybeans.

Physical fitness is defined as “a set of attributes that people have or achieve that relates to the ability to perform physical activity.”5 In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity you do it. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components:cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility.

Who ever said physical activity is all work and no play? In fact, it can be just the opposite! There is no need to think of strenuous exercise or boring workouts. Instead, imagine doing fun physical activities you enjoy and watch the health benefits follow!

The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by exercising moderately on a regular basis.

Regular physical activity has been associated with many positive health benefits, including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Weight-bearing physical activities cause muscles and bones to work against gravity. Some examples of weight-bearing physical activities include walking, jogging, or running, stair climbing, jumping rope, hiking, and weight lifting. Incorporating weight-bearing physical activity into an exercise plan is a great way to keep bones healthy and meet physical activity recommendations.

Regular physical activity substantially reduces the risk of coronary heart disease, the nation’s leading cause of death, and decreases the risk of stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from moderate exercise, such as 30 minutes of brisk walking five or more times a week.

Regular physical activity improves health and . . .

· Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from CHD.

· Reduces the risk of stroke.

· Reduces the risk of having a second heart attack.

· Lowers both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL or the “good” cholesterol).

· Lowers the risk of developing high blood pressure.

· Helps reduce blood pressure in people who already have hypertension.

· Lowers the risk of developing non-insulin-dependent (type 2) diabetes mellitus.

· Reduces the risk of developing colon cancer.

· Helps people achieve and maintain a healthy body weight.

· Reduces feelings of depression and anxiety.

· Promotes psychological well-being and reduces stress.

· Helps build and maintain healthy bones, muscles, and joints.

· Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued.6

No one is too old to enjoy the benefits of regular physical activity. Research shows that those who are not physically active are definitely not helping their health, and may likely be hurting it. The closer we look at the health risks associated with a lack of physical activity, the more convincing it is that the one who is not yet regularly physically active should become active.

Do it, move it, make it happen. “No one ever sat his way to success.” - Unknown

The good news about regular physical activity is that everyone can benefit from it.

Good health is not acquired by chance but by choice. To obey is better than sacrifice. None should sacrifice health and happiness by disregarding the laws of nature. “Whether . . . ye eat, or drink, or whatsoever ye do, do all to the glory of God” (1 Corinthians 10:31).