Only by taking this one precaution,  you are bound to live longer and healthier

Heart disease is number one cause of death even ahead of cancers. It is 10 times more prevalent as cause of death than diabetes and kidney diseases. This is true not only for Western developed world but also for the developing world. Hence those who are concerned about their health and worried about possible premature death must proactively work towards avoidance of heart disease.  However, It is reassuring to lean from the medical literature that long healthy life is possible by inculcating wholesome and virtuous habits that promote good health and prevent heart diseases.

If you visit the website of World Health Organization, you see read following about Heart Diseases, which corroborates this belief:

• Cardio vascular diseases (CVDs) are the number one cause of death globally: more people die annually from CVDs than from any other cause.
• An estimated 17.3 million people died from CVDs in 2008, representing 30% of all global deaths.
• Addressing risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity, raised blood pressure, diabetes and raised lipids can prevent most cardiovascular diseases.

Fate, destiny and our health: It is generally said about the health and longevity is part of our fate and destiny and it cannot be changed. I agree with this notion, but only partly. I think it is our own prerogative to positively affect our destiny to a substantial extent by following certain simple guidelines. Our ancestors have followed these for thousands of years. Prudence demands that we use our discretion wisely to follow a common-sensical approach to keep ourselves healthy. Most of these measures are simple and proven. Most physicians will advise these strongly. It is then your decision to use these for yourselves or not. Let us examine them now and hope that you would follow these.

Let us indulge in pragmatic philosophy of life. We all know that death is inevitable. Every living being has to die sometime. However, if every one takes care of his/ her health the cause of death will be not premature death due to heart disease and its complications. At a certain age with good health, passing away from this world will then be due to natural causes and aging.

There are two major factors that affect our health adversely. They are:

1. LIFE STYLE: Our life style has changed drastically in the past 200 years. In short we have become sedentary in the name of modernity. We have many new inventions and innovations making our life very comfortable, but we also pay a price for such comforts if we do continuously remain alert that such comforts also hurt our health.
2. DIET: I have posted several times on this blog about the food that we eat. I keep repeating what Hippocrates, the father of medicine said 2,500 years ago, “Let food be thy medicine and medicine be thy food”. After practicing medicine for over 40 years and observing so many people erroneously getting into wrong diet habits and trends, I am now convinced that “we are what we eat”. If we eat right, we stand very good chances of staying healthy and disease free; particularly heart disease free.

STAY ACTIVE: Our modern lifestyle makes us sedentary. Do you know there were no gyms only about 100 years ago? It was becausethey were not needed. Every one was active all day. Even today, you may not necessarily join a gym. Get up and do some exercise, even while working on desk. You do not

need to do much. If your work itself involves some strenuous activities, perhaps you do not need to do any. But if you are deskbound and inactive, at least walk for about 30 minutes a day, if not daily at least three or four times a week.

STAY WITHIN “NORMAL” WEIGHT LIMITS: Life insurance companies have near accurate charts indicating anyone’s weight at a given age and height. There is a definite correlation of heart diseases and overweight; obese and overweight persons are more likely to suffer from heart disease. Being overweight and obese are different points on the same path. With available information it is simple for you to conclude whether you are within the limits of desired weight? You can calculate your own Basic Metabolic Index (BMI). It is simply a mathematical formula of, Height in inches, divided by weight in pounds, or Height/ Weight = BMI.

According to the National Heart, Lung, and Blood Institute (NHLBI) of the USA, BMI is interpreted as follows:

Normal weight = 18.5-24.9 BMI

Over weight = 25-29.9 BMI

Obese = 30 or greater BMI

Morbidly obese = 40 or higher BMI.

STAY AWAY FROM EATING FAST FOODS: Fast foods are full of fat and bad carbohydrates. Such foods are processed or refined. They process these foods to prevent them going rancid. During the refining process they remove almost all vitamins and minerals and the complicated carbohydrates are broken down into simple carbohydrates. These are called bad carbohydrates because their glycemic index is high. They turn into glucose quickly after ingestion. Such simple carbohydrates and glucose are called empty calories because it is a lot of calories without adequate nutrition.  Their ingestion quickly stimulates secretion of insulin, which increases triglycerides and cholesterol levels, which are considered the precursor of the plaque formation in arteries. They also contain a lot of preservatives and chemicals, many of which are not fully understood for their effect on our health. People have proved that even after storing for a long time such fast foods do not go rancid because of processing and preservatives. These foods make you obese and bring on disease like metabolic syndrome, which consists of diabetes, high blood pressure, high cholesterol and obesity. Eat only good carbohydrates, which are unprocessed in the shape of whole grains, green leafy vegetables and lentils.

STAY ON PLANT BASED DIET: Many people are now coming to believe that being vegetarian and better still being vegan (who do not eat even poultry, milk, fish or eggs) carries a lot of benefits for our health. Animal proteins and fats and particularly red meat is now considered to be the potent cause of many diseases including heart diseases.

STAY AWAY FROM TRANS FATS AND SATURATED FATS: Fats are being blamed for the heart disease for a long time. And this has some scientific basis. Fats used in deep frying turns into trans fats and are the most harmful component of food forming plaques in arteries very readily. People on plant based diet seem to get enough fat from plants and they are mostly mono or poly-un-saturated fats and not saturated fats, as we find in animal fats. Some fat intake is necessary for normal functioning of body functions and plant fats are healthy with much lower heart disease rate.

GIVE UP JUICES, COLAS AND SUGAR: These drinks and added sugars in the foods seem to be the culprit. You may be surprised to learn that the milk and yogurt from super markets also have some added sugar. Sugar has become our addiction in the shape of deserts, cakes, brownies, ice cream etc. Sugar consumption has increased by 20 times in the past century. These are all empty calories that need to be avoided. We must also understand that every cell of the body needs and uses glucose as energy and this can be had from any low glycemic index or “good” carbohydrates. No sugar should be added to food and the sweet tooth that we all have developed in past few generation needs to be reversed. In the past 40 years fructose has replaced our normal table sugar or sucrose because it is cheaper and sweeter. But now it is becoming evident that fructose, which is available in nature in fruits and honey only is the cause of many problems. This is yet another reason to avoid all forms of sweet drinks and added sugar.

STAY AWAY FROM SMOKING: It is now a proven fact that smoking is definitely one of the causes of heart disease, aside from its other adverse effects on lungs. Even other smoker’s smoke, called secondary smoke, which contains many unknown chemicals, is harmful. To stop smoking you may even need to end friendship with your smoker friends.

STAY AWAY FROM ALCOHOL: Some people believe that a small amount of red vine is good for heart. This is not proved. But it is generally agreed that more than two drinks a day is surely not good for health and leads to problems of liver and other diseases.

I would like to mention here that one of presentation of Dr. Caldwell Esselstyn is captioned “How to make yourselves heart attack proof”. He was Chairman of surgical unit at Cleveland Clinic. Dr. Esselstyn and his wife, Ann have written a book “Prevent and Reverse Heart Disease”. They propose you should never have heart attack if you become a vegan – Author Dr. BC 

Why fight the labeling of GMOs?

Food and Hippocrates:

So many pundits and experts in medicine say this. It is time tested and has been the main guide line by many authorities, including the Father of Medicine Hippocrates, who said 2500 years ago that “Let food be thy medicine and the medicine be they food”. This dictum is followed closely by generations before us.

New age fast foods:

In the past 200 years many changes have occurred in our life styles. These started with industrialization, railway, use of oil as energy and electricity, advancement of health science with antibiotics, better understanding of hygiene and human body and its functions. These all led to innovations of faster surface and air travels reducing distances, reducing Infant Mortality Rate (IMR) and increasing longevity with higher percentage of old seniors in population, explosion of population by three folds in past 100 years and pressures on the need of resources to food, cover and shelter this population burst. Usage of radioactive materials in producing electricity, preservation of foods, increased electro magnetic fields effecting our minds and body, and need of increased yield of crops per acre and unit of efforts put in, like water, seeds, fertilizers etc. became a necessity.

This brings us to fast foods, its preservation by newfound chemicals and increased yield by usage of genetically modified (GM) crops. Fast foods have been around for over five decades because of their conveniences but the have now started showing its ugly side of high calorie content, highly processed carbohydrates, much larger consumption of fats including saturated and trans fats. All these started showing their ill effects in the shape of higher incidences of Heart diseases, diabetes, metabolic syndrome, cancers and many other diseases.

GM Foods:

Yet another innovation has been the GM foods. This is the cause of contention over Prop 37 in California. This requires special attention to understand the issue. This is the most recent untested addition to our foods. In 1992 the scientists found that a bacteria called Bacillus thuringiensis or BT found in normal soil has a toxin to kill pests and can be used as biological pesticide. Genes from the BT was introduced in the genes of seeds of several crops by genetic engineering (GE). Better selections of breeds have been used for centuries for crops and animals. However, use of GE is something new when genetic material from one organism is introduced forcefully into the genes of the other. Most GE is used today are in crops like cotton, soya, beet, and rapeseed and rice and potatoes are perhaps next ones. The GE uses the genes from the soil bacteria in these crops but GE scope has been looking at introducing genes of cold water fish into strawberries to make them frost resistant and other similar applications.

Since the use of GM or GE foods, it is generally alleged and observed that a number of disease incidences have further increased. Conditions like Attention deficit disorder (ADD) that was a rare condition is now found in one in less than 100 births.  Disease incidence has been increasing in the past century, but it has progressed much faster in the past two decades, it seems.

Yet another addition to our food is the use of Human growth hormone called rBGH in the production of beef and poultry. This is used in poultry and beef industries along with GM corn to fatten the animal quickly. For example, only about 50 years ago, a chicken would take almost four months to come to dinner table from its hatching from the egg, This now takes as short as three weeks. Same also holds good for the beef industry’s enhanced production. European Union has not allowed use of rBGH, but it is freely used in the USA.

Activism against GM, or GE or GMO foods:

GM Foods started in the USA and so is rBGH. GM has spread like wild fire because of seemingly better yield of crops. A sizeable number of scientists and people who cared against any adulteration in their food stared taking notice of such tempering with our foods. This accompanied by the apparently increased incidence in many diseases and findings of many new diseases like ADD and Alzheimer’s, which were almost unknown, has given the activists the reason to ask for proper testing of such additives to our food. In some States in the United States, legislation is underway to curb on the GMO food and rBGH usage, one way or other. California takes a lead in such matters usually and it has in this matter also. Californians have gathered enough signatures to put this on the ballot to be voted by Californians on Nov 6^th 2012 elections. It is called Prop 37. The Prop 37 demands that if the food contains any GM or GE material, FDA should enforce its listing on the mandatory label.

Story of GM food becomes more interesting here. Many food producing and agricultural corporations producing or promoting GM foods have come out against the mandatory labeling of foods mentioning GM contents. They are allegedly spending an amount exceeding 40 million dollars for their movement called “No to Prop 37”. Activists who are wanting the labeling of GM should be mandatory have been able to muster up about 4 million dollars for their movement called “Yes to Prop 37”.

My take on this fight:

I am all for science and innovations. But what I read about GM foods is scary. One You Tube link is serious to overlook. I am also for the right of people to know what they are eating and feeding their children. But the proponents of GM foods in the industry make it look that this is a fight by a few who have vested interests. I am simple logician; I wonder why the industries a are spending such a large amount to fight the labeling on excuses that the labeling will be very expensive and that the food will become expensive because of the scare it may cause because it contains GM foods. Personally I think right to know what we are eating is important. So if labeling is made mandatory, there is not much to lose. Those who are against GM are so convinced with the increasing health problems that are becoming evident, combined with the fact that not enough tests have been done to ensure that GM are definitely safe and the fact that EU authorities are strongly against rBGH makes their gut feeling stronger.

Let us see what decision does Nov 7^th bring to us about this labeling issue.

Challenges from Modern Amenities and Simple Strategies to Combat those

AMENITIES AND BLESSINGS OF MODERN ERA:

We are lucky living in these modern times when science has advanced so much to ease our many health related issues. We are now able to take care of our health much better than what we could few decades ago. In past century alone, we had many innovations. For example, antibiotics were discovered, cholesterol is better understood, blood sugar meter invented, tests like HbA1c developed and we now know that peptic ulcers is caused by H. pylori and many such ingenious discoveries and breakthroughs.

CHALLENGES AND ISSUES FROM THE BLESSINGS OF MODERN ERA:

While these inventions and innovations have provided us so many amenities and blessings, they have brought many challenges and issues to our health also. If we understand these issues well, we can protect our health by avoiding many pitfalls that affect our health adversely. I suggest use of simple common sense to combat these challenges. I have explained some of the major issues and challenges and have suggested recommendations and strategies to keep enjoying the amenities and blessings and yet stay in control to preserve and protect our health.

Gun related violence is unacceptable: There has been a spate of school shooting and other gun related incidents in US, the most recent being in movie cinema in Aurora Colorado and a Sikh temple (Gurudwara) in Wisconsin. In the rest of the world, we hear of occasional such incidences; last major one that we can remember was in Denmark last year. In many countries, such a large number of gun violence is almost unheard of. Aurora shooting has left 12 dead and more than 50 injured, Wisconsin has left six dead and several injured. Gun related violence requires serious attention from all of us to do everything possible to prevent such killings of innocents in future. Prudence and common sense demands this as our duty to our children and society. 

Constitution, culture and US politics: Right to carry arm has its roots in the early gunpowder control incident of 1975. The independence movement from British soon inscribed it in populous psychology. Higher courts have always upheld the right of carrying arm for self-defense. The US was won over from the indigenous Indians by way of superior power of guns of early settlers, while Indians only had spears, bow and arrows. Then the westward movement of those settlers also required arms. Hence gun ownership is ingrained in American culture.

US history is witness to the fact that gun owning is a very sensitive issue. Politics and psychology has played it such that second amendment right to carry arm is almost taken to be a mandatory duty and not just a right. Supporters of carrying arms, like National Rifle Association (NRA) and Gun Owners Association of America (GOA), besides the manufacturers and vested interest lobbies have further created a hype of an invisible enemy. 

Need of today: Times have changed since independence of US. We do not have wars with our neighbors and Wild West is no wilder. We all must respect necessity of owning guns for self-defense and pleasure of hunting.  However, common sense tells us that these do not require automatic and semi-automatic weapons. Ownership of gun must be allowed but some common sense rules and laws must be enacted to avoid and prevent accidents and the guns going in the hands of criminals. There should be some rational control for its purchase and records with appropriate authority. Most of the old British Empire (now British Commonwealth countries) has such gun control laws, which works fine. They have minimal accidents with guns because they are simply not around as much as we have in US.

Some relevant statistics:  Some of these tell us the simple truth that it is simply larger number of guns around that creates many of our problems.

• US have about 5% of population of the world but have 50% of all the guns of the world.
• In US there are more than 80 guns per 100 citizens, as compared to less than 10 in most of the world. Even guns, are closely monitored by proper licensing and records with authorities in almost all countries.
• In US there are more than 11,000 homicide deaths per 100,000 populations as compared to around 100 in countries like UK, Japan, Australia and Canada. That means homicides are almost 1000 times more in US.
• The correlation of larger number of guns with big numbers of homicides and accidents is so obvious.
• One reason given for such incidents is that it tis the work of psychopaths and mentally ill people. However, US do not have any disproportionately higher number of such people than the rest of the world.
• The kind of arsenal that we find used in such accidents truly belongs to the soldiers in army and certainly not needed by civilians.

Other relevant facts: 

• Gun related crimes are much smaller in number in countries with good gun control laws
• Gun related accidents are almost unheard of in countries with gun control laws
• One can relate with the groups and people wanting to own guns in this violent world of recent days, but for such needs appropriate weapons for defensive use may be licensed and registered by authorities
• There is no reason that high powered and multi bullet magazines may be allowed beyond some reasonable number of shots in a magazine
• In US there are almost as many guns as the population and some of these are left easily accessible to children causing risk of accidents
• In countries like Switzerland, almost every adult has a gun, but they are all trained in militia and teach their children how to respect such lethal weapon and hence have only rare gun related accidents
• Abundance of gun availability has caused four of our US president’s lives in 11 assassination attempts

Conclusion: It is high time that we legislate some common sense laws about guns within the ambit of constitution instead of living in paranoid fantasy about some non-existent threats. Let us all work on it with our hearts and souls and stop ranting about the constitutional rights of owning arms, which is harming us more than doing good.

We must at least have some common sense laws enacted to ensure that such arsenal do not fall easily in the hands of criminals. Proper permitting procedure and registration of weapons will reduce such possibilities. Substantially. Multiple numbers of guns in majority of the households also poses a risk of accidental injuries to our children because they are not always secured well and children are not trained to respect these lethal “toys”.

We should at least define the following through legislation:

• What criteria should be used to allow the possession of guns?
• What is the largest caliber gun allowed to any civilian?
• What should be biggest magazine capacity for civilian use?
• What kind of arsenal can be owned by anyone?

If we did not define this, the present laws do not clearly tell who can buy and own even larger cannons and nuclear weapons. It is our duty to sort such an important matter in an amicable way and prevent potential risks to our society.

Why this question? So many people are asking this question lately. Such apocalyptic prophecies are told every so often by someone. They seem to misinterpret facts. This particular prophecy emanates from Mayan calendar. Mayan was a civilization in South America, extending from almost mid Mexico to the Southern tip, centered mainly on Guatemala.  It went extinct about 5000 years ago.

Mayans left behind an old calendar, which is based on short and long cycles. Present long cycle of the calendar ends on Dec 21, 2012. Because the cycle just ends there, those who believe in such unusual and inexplicable possibilities believe that the world with all its life will come to an end on that day.

Disappearance of Civilizations: It is true that many civilizations have disappeared suddenly in the past without leaving any clues, of which there are several examples in history. Those that immediately come to mind are civilization around Egyptian pyramids, Mayan culture, Easter islanders, Incan empire etc. The reasons postulated for their disappearance are several theories. Such reasons are, for example, natural disasters, tsunamis, plagues and small pox epidemic, giant polar eruption, reversal of global poles, super eruption of Yellowstone caldera in US, earth to be hit by a large planet sized Asteroids or Meteorites etc.

Role of cults in such stories: Different cults have spread such apocalyptic rumors ending in many deaths, usually by suicides and killings by their security personnel raising lot of questions. One of the infamous events of recent time is that of Jonestown in Guyana, when 909 deaths occurred due to cyanide poisoning. Yet another more recent is that in France when 94 members committed suicide belonging to the Order of Solar Temple. The French government’s Interministerial Mission for Monitoring and Combating Cultic Deviances delivered a mass-suicide warning last year and is vigilant on such rumors. Even NASA has added a page of FAQs on their site to dispel the worries of people about this.

My take on this rather logical and simple:

• I have heard more than a dozen such prophecies and none have come true.
• I think the Mayan calendar will have its one long cycle ending on Dec 21, 2012 and a new one will start the next day, just like we do change calendars at the end of any year.
• NASA says there is no planet or Meteorites that may cause such accident.
• The Yellowstone activity is of no worry at the moment.
• The solar activity cycle is not at its height
• If the civilization was to end radiation accident seems to be one possible way with the existing and increasing nuclear arsenals. This may be started by a mad man or a group of people creating a chain reaction of nuclear bombing all over the planet. Our information about radiation is scant; it is worth remembering that Mm Curie, who found radio-isotopes only about 100 years ago, herself died of radiation poisoning.
• History shows us many civilizations disappearing, which may happen once again, but that will be act of nature or God.
• If that happens, and that is a big IF, no one will be there to discuss who believed in it and who did not. So why worry about such things?

Let food be thy medicine and medicine be thy food. Hippocrates (460-377 B.C.)

Hippocrates the father of modern medicine said this about 2,500 years ago and it was practiced by our ancestors to stay healthy. However, in the past 200 years the new modern life style has made it difficult for us to follow this old adage. With intelligent reasoning and common sense it is possible to follow Hippocrates’s advice and preserve our health.

The measures we need to take are simple but its positive effects on our health can be tremendous.

Whole grains food: Our ancestors ate whole grains. For longer shelf life of foods our industries are processing foods, thus removing vital nourishments and fiber from the grain by removal of bran and endosperm. Remaining processed grain contains very high percentage of starch. This is claimed to be the higher incidence of diabetes, heart diseases Alzheimer’s and cancers. Starch turns into glucose that spikes insulin secretion, which increases triglycerides and plaques in our arteries.

Fresh vegetables: Eat as fresh vegetables as best as possible. The veggies should be green, leafy and colorful. More color will usually mean better antioxidants. If you can consume raw, well washed vegetables, it is better still. To increase the yield the agriculturists have been using excessive fertilizers and pesticides. Many chemicals are new, untested and even totally unknown causing diseases.

Meat form grass fed animals: Grass fed animals provide better omega 3 essential fatty acids. Meat from animals fed on corn and artificially fattened animals provides fewer omega 3 and also contain inferior quality of micronutrients. Such foods also cause inflammation in body, which is touted for many modern illnesses.

Poultry products: These are also different in quality when compared to farm raised versus poultry raised chickens. Free range raised chicken eggs provide better omega 3 and nutrition than overcrowded poultry farm raised birds. Poultry farm also has problems of possibilities of infections. A lot of discussion is also taking place about the unhygienic and unacceptable conditions of poultry farms.

Fish consumption: Try and eat fatty fish once or twice a week. This also should be preferably from wild stock instead of farm raised. Fish is rich in anti-inflammatory essential fatty acid like Omega 3. Water pollution from industrial wastes contains a lot of PCB and high levels of mercury, which gets to us through fish and we should be mindful of this.

Ultra violet rays of sun for Vitamin D: Almighty has made sun available to the universe. Ultra violet rays of sun light makes Vitamin D in our skin. Recently we are getting habituated to live in air conditioned homes and indoor offices all day resulting to our exposure to sun to minimum. It is estimated that half the population of the USA is Vitamin D deficient because of this. It is claimed that vitamin D is not only a vitamin but a hormone because unlike other vitamins it is produced in our body. It is said to affect every cell of the body

SUMMARY:

In the name of modernization and conveniences we have either overlooked the importance of quality of our food. . Some experts believe that high incidence of cancer, ADD, Alzheimer’s, depression, diabetes and heart diseases is partly attributed to our attitude to the quality of food.  We need to learn some simple hints to follow the healthful advice Hippocrates. These are as follows:

10 simple hints to keep ourselves healthy and avoid diseases:

1. Eat fresh vegetables, preferably raw.
2. Consume only whole grains.
3. Stay away from Starch, Salt and Saturated fats.
4. Consume Mono and Polysachurated fats and only sparingly Saturated fats.
5. Consume a lot of antioxidants from Vit C, fruits and vegetables.
6. Consume a lot of nuts containing anti-inflammatory Omega 3.
7. Consume enough micronutrients and vitamins.
8. Put in habit daily exercises, cardio and weight lifting both.
9. Keep your weight to ideal level.
10. Stay away from radiation, ionizing and electromagnetic both.

Secret of longevity: “Hara Hachi Bu” is a 2500 years old famous adage of Confucius (551 – 479 BC), the legendary Chinese philosopher. It literally means “stomach 80%” or “eat food until your stomach is 80% full”. This is a greeting that the people in Okinawa Island in Japan use at the start of a meal to each other. And this is considered to be the secret of 29% population of that island reaching over 100 years of age. (Confucianism is a Chinese ethical and philosophical “religion” developed from the teachings of Confucius).

Eat Less and Live Longer: Longevity has been always a fascinating subject. Everyone wants to live as long as possible, may be forever. If possible no one wants to die at all. Secret of long life seems to be consuming fewer calories and living a simple life. They all have lower incidence of diabetes, heart diseases, Alzheimer’s and cancers. No one is overweight.

National Geographic research: In 2005 National Geographic commissioned a study to find where in the world people live the longest and what is their secret of longevity? Their researcher Dan Buettner, author of “Blue Zone, Lessons of Living Longer from the People Who Have Lived the Longest” identified four such geographical areas he named as Blue Zones. They are namely, Sardinia, Okinawa, Costa Rica, and Loma Linda in California. These places have maximum percentage of centurions (persons living more than 100 years) in the population. Top position is claimed by Okinawa Island. They remain active until the end. The common denominators for the longevity were then compared. The results are interesting and many articles are available on websites about this and similar subjects, some excerpts of which are reproduced below.

Most important commonalities: The study found the following:

• Eat fewer calories: In Okinawa Island when people start to eat, they greet each other with “Hara Hachi Bu”. With this reminder they eat less. In 1930 Prof. Clive McCay of Cornell University also deduced from animal experiments that calorie restriction prolongs the life.
• Stay active and use more calories: Our sedentary life style is the cause of many ills. Even sitting on floor, as in olden days, is considered to be better than sitting on chair because you need to use more calories to stand up from floor. Walking is even better. Many thousand years old Chinese medicine believes in acupressure on soles of feet and hands where the body organs are represented. Walking and working with hands continues such acupressure with all its benefits.
• Eat predominantly plant based diet: Most of these people are found to eat leafy veggies grown in their own gardens. They eat little meat, fish tofu and dairy. Because mostly it is plant based, the quantity is large but calories are few. Hence they stay lean.
• Have a purpose to live: Again in Okinawa a word “Ikigai” is often referred to. This means “that which makes one’s life worth living.” For some it may be family for others it may individual spirituality or community service.
• Live a balanced life in all different ways: It may be eating, drinking, exercising or resting. Anything that stands to common sense is good. Sardinia’s local vine containing three times antioxidants may also be an explanation.
• Get involved in your people: In all these blue zones the community is well knit and stay involved with one another. It is almost tribal society.
• Meditation and prayers: Californian Seventh Day Adventist centurions perform communal prayers and walks. Meditation is their way of life.

Bottom line: It is simple and straight forward. Live a clean, simple and involved life. Use common sense. Do all that our ancestors have done to stay healthy. Make the community your family. Do all that helps each other. Feel happy doing what you do. You will surely live longer and that too with good health. It makes sense. Let us all follow this.

Home refrigerators and freezers are great conveniences: Everyone will want to enjoy its use. However, as these appliances have become almost standard use items in affluent societies, we need to look at their possible downside also, since this has substantially changed our eating habits and life style. We need to ponder over usage of these appliances to ensure that while we enjoy such conveniences we do not hurt or harm our health by its use. Let us look at some of these risks one by one.

Risk of accidents: Risks of accidents are rare but they do happen. The examples of such risks are, accidental tipping the fridge by young children and crushing them when they try and hang on to its handle. Accidental trapping of very small children in the abandoned fridge is also known to happen while playing. Occasional risk of fire due to electrical accident is also known. These are all avoidable by taking appropriate precautions.

Environmental risks: These appliances use chemicals like hydro-chlorofluorocarbons (HCFC) or hydro-fluorocarbons (HFC) as coolant. These cause environmental hazard by depletion of ozone layer. These chemicals may also seep into drinking water if not dumped properly.

Short term health hazards: Only until about a hundred years ago or even less, our ancestors were used to cook the food fresh everyday and consume it promptly the same day.  Keeping cooked food for more than a day or two was considered unhealthy. Leftover food at room temperature will grow food borne bacteria and fungus, will go rancid and will become health hazard. Bacterial growth may also collect toxins and cause the consumer to have intestinal and systemic problems. Listeria bacteria are known to remain alive in food at fridge temperature of 40 degree F (4 degree C), causing indigestion and intestinal problems, particularly in pregnant women, sick patients, children and old people with weaker immune system.

Long term health hazards due to loss of nutrition: Until a few decades ago the seasonal vegetables were locally grown and were available to people. With communication revolution and distances becoming smaller, these days the vegetables and pre-cooked foods come from afar. Sometimes such foods travel a few thousand miles by ship or by air, deep frozen for days or months and sent to other countries. It is a great blessing that whole world can enjoy fruits and vegetables any time during the year and not necessarily only during its season. But such deep frozen foods lose their nutrition value due to loss of micronutrients and vitamins being destroyed, caused by elapse of time and use of preservatives. Every so often we hear about recommendation of supplements of vitamins and minerals, which mostly is result of such long time between the production and use.

Change of Life style: The refrigerators and freezers have changed the way we live. Freezers have added to the convenience of doing grocery in bulk every few days and keeping it frozen at home. Our ancestors used to eat only fresh because there were no fridges then and hence no leftover foods. I remember my father’s generation would eat their food immediately after it was cooked. In fact the home maker women will wait to cook Chapatti until the bread earner men will come home from work and feed them with freshly cooked meals. Even one day’s stale food was usually not used. Now we eat food from fridge cooked even a week old and consume gradually over a few days. This has distinct risk of bacterial growth and loss of nutritive substances.

Precooked ready to eat food: In Western world, where the home maker is also working and there is not enough home help to cook fresh every day, stale food is warmed and offered as a routine. Readymade food from super markets are cooked at times in some different country, deep frozen, marked as “fresh before” such and such date and we buy them all the time. We put in it our fridge at home and consume it within the given time on the label. Such foods must be stored at zero degree F (-18 C) or lower.

Here are some simple recommendations:

• Eat fresh and raw food ONLY, if possible.
• Clean fridge every so often.
• Keep thermometers in fridge and freezers to monitor temperatures.
• Eat the food left in fridge as soon as possible and discard if in doubt.
• Keep the food in fridge covered and keep space between foods.
• Heat food to more than 71 C when using food from fridge to ensure bacteria are killed.

Remember what Hippocrates (460-377 B.C.) said; “Let Food be thy medicine and medicine be thy food”.