Archive for the ‘lifestyle’ Category
exercise is medicine
I read recently that regular moderate exercise sloshes up the blood, washing immune cells from vessel walls. This brings those cells back into the mainstream so to speak, where they can be more effective in combating infection. It makes no small difference – a simple study in which 500 adults were tracked for 12 weeks found that those who engaged in regular aerobic exercise sessions were found to suffer considerably less from upper respiratory tract infections – precisely my personal area of concern. Levels of immune cells in the blood double during exercise.
There’s also good news in this for those of us who couldn’t become gym junkies no matter how hard we tried. Too much exercise (but that means quite a lot) can undo all the good by raising levels of cortisol, noradrenaline and other stress hormones, which alter immune cell functioning. Stress, though, is another one of those complex indicators of health. Mild bouts of stress can be healthful, again boosting blood levels of immune cells. So don’t relax too much, but don’t overdo it.
Even so, exercise helps with everything, and that’s something worth promoting because the recommended dose of exercise isn’t being swallowed by the majority of people in the west. Of course we’ve always kind of known about the benefits of exercise, but the hard evidence has really been coming in lately. A really interesting study was published in the Lancet in 1953, at a time when the rising incidence of heart attacks was becoming a worry. It compared bus conductors to bus drivers on London’s busy double-deckers. The conductors, who spent much of their working day running up and down steps, had half as many heart attacks as their driver colleagues. This landmark study has of course been followed by many others that have confirmed the positive effects of exercise in reducing the incidence of stroke, cancer, diabetes, liver and kidney disease, osteoporosis, dementia and d barkepression.
So what exactly is the goldilocks zone for exercise? Well, anything is better than nothing, and most of us know we’re not doing enough. I’m not quite a senior citizen yet, but studies have been done with the elderly requiring them to do 40 minute walks three times a week, which is hardly strenuous. I catch a tram to work, which requires a ten-minute walk each way, and then a five minute walk each way to my workplace – 30 minutes a day, five days a week, though it would doubtless be better if those 30 minutes were continuous, and if I didn’t dawdle much of the time. The benefits of such a regime have been shown through before-and-after brain imaging. Expansion of the hippocampi, either through the growth of new brain cells, or greater synaptic connectivity, and a restoration of long-distance connections across the brain.
Mental exercise shouldn’t be forgotten either. It has been known for a couple of decades that intellectual stimulation can provide a kind of ‘cognitive reserve’ which can buffer us against the kinds of physical brain deterioration typical of Alzheimer’s and other forms of dementia, but clearer proofs of this have been gathered recently. Magnetic resonance imaging of Alzheimer’s sufferers has caught the goings-on in the brain while cognitive tasks are being performed. Highly educated people – brain workers if you will – are better able to develop alternative neuronal networks to compensate for damaged areas. I would assume though that it’s not so much about education but about brain usage. Keep tackling new things. Keep using your brain in new ways. And your body for that matter.
Cognitive reserve is now seen as a real thing, and has been pinpointed as residing in the dorsolateral prefrontal cortex, a key area for learning, short term memory, attention and language. Increased activity in this area suggests flexibility in thinking and problem solving. Information processing efficiency is also a key to a healthy brain. Having a high IQ, something I’ve often been sceptical about in the past, is an indication of information processing efficiency, even if the information is often culturally specific. It appears that physical brain deterioration, from Alzheimer’s, stroke and and other causes, can be fended off by compensating neural network development and increased information processing efficiency in certain people, until the deterioration becomes too great to be compensated for, after which things tend to go downhill very rapidly. By the time the symptoms of Alzheimer’s appear in such people, the physical damage is already well advanced.
A major message from all this is that you should try to develop lifestyle habits involving physical and mental exercise. Always a work in progress.
I note that one of the in terms these days is ‘hat tip’ (h/t), so h/t for this piece to New Scientist, the collection, edition 3: a guide to a better you.
want to live to 100?
… It may destroy diseases of the imagination, owing to too deep a sensibility, and it may attach the affections to objects, permanent, important, and intimately related to the interests of the human species.
Humphry Davy, on the value of science, in ‘Discourse introductory to a course of lectures on chemistry’, 1802
A great many of us would like to live a long and healthy life, with a greater emphasis on health than length. But both please, if possible, thanks.
I’ve been reading the issues of New Scientist: the collection as they come out. The first issue dealt with the Big Questions, namely Reality, Existence, God, Consciousness, Life, Time, Self, Sleep and Death. Bit of a roller coaster ride, leaving me dizzy, confused, but often enlightened, and sometimes even exhilarated. So, better than a roller coaster. The second issue, entitled The Unknown Universe, took me far out beyond multiverses, quantum loops, energetic dark matter and the eventful horizons of black holes, and essentially taught me that modern cosmology is a mess of competing theories, often competing, it seemed, to be the most egregious ideas that are compatible with mathematical possibility. However, it may be that the studious avoidance of scary maths in these essays/summaries may have made them seem more loopy (or strangulatingly stringy) than they are.
The third issue was more down to earth, and not only earth but me, and you, dear reader. It’s entitled The scientific guide to a better you, and it’s all about longevity, health and success.
So what’s the secret, at least for the first two? Basically, eat healthily, with not too much meat, make sure you have good genes, don’t be too much of a loner (too late for me, I’ve been a loner for 40 years, and that’s unlikely to change, but I’l try, as I always say), be intelligent, active and exploratory. That’s the message of the first half of this issue anyway.
What interested me, though, was the detail. Measurements. Blood sugar, cholesterol, heart rate and many other factors and parameters, most of which I didn’t know I had to be concerned about. The various essays are peppered with these measures of health or lack thereof, but how does your average Jo like me get a measure of these things without pestering doctors on a weekly basis about wellness instead of sickness?
So, for fun, I thought I’d look into these ways of measuring ourselves and see if we can manage them from home. A sort of practical guide to centenarianism and beyond.
1. Body mass index (BMI)
Your BMI is a very rough-and-ready guide to whether or not you’re a healthy weight for your height. Various websites can calculate this for you instantly if you know your height and weight. My current BMI is 26, according to the Heart Foundation, which it regards as ‘overweight’, though very close to the borderline between ‘overweight’ and ‘healthy’. About three years ago my BMI was 29, well into the overweight category, in fact getting close to obese. I decided to eat less, without fasting or ‘going on a diet’, and to try to up my exercise, and over a 2-year period I brought my BMI down from 29 to 23, well into the healthy range. Since then it has crept back up to 26, and I’m struggling to get it back down again. I just need to lose a couple of kilos, and keep them off. The myriad other ways of measuring your health these days might make the old BMI seem outmoded – it doesn’t measure your fat to muscle ratio, for example, or the amount of fat around your heart and other organs – but I find it a useful guide for me, and the cheapest available.
2. Heart rate/blood pressure
Measured in beats per minute, your heart rate naturally varies with exertion, and also with anxiety, stress, illness, drug use and so on. The normal resting heart rate for an adult human ranges from 60 to 100 bpm. You can measure your own heart rate (your pulse) at any time by finding an artery close to the surface. The radial artery on the wrist, the one you see heading in the direction of the thumb, is commonly used due to ease of location, but don’t try it with your thumb which has its own strong pulse. I’ve just located my own wrist pulse and measured it as 62bpm. That’s the first time I’ve ever done it. However, I imagine it would be harder to measure after a bout of HIIT (high intensity interval training), which I sometimes indulge in, or after a moderately strenuous bike-ride. It would be even harder while you’re in the middle of exercise, so that’s where heart rate monitors, including those that can be worn on the wrist, come in handy. A quick google-glance tells me that such wrist devices are selling at $100 to $150. However, caveat emptor, as doubt is being cast on their accuracy. Electrocardiographs (ECGs, or EKGs), which measure the electrical activity of your heart, provide a much more accurate record than heart rate monitors, which are apparently only really effective when you’re at rest. One of the problems is that these optical monitors use light to track your blood, and to get an ‘accurate’ reading, you need to be very still, which sort of defeats the purpose. Reporter Sharon Profis, with the help of cardiologist Jon Saroff of Kaiser Permanente medical center in San Francisco compared various wrist monitor brands with the gold standard EKG measurements, and found them well off-beam especially at over 100 bpm. However, the Garmin Vivofit chest strap monitor, which measures electrical activity, was very accurate. This device can be bought for around $150 in Australia.
3. Cholesterol
Cholesterol’s an essential organic molecule, a sterol, a structural component of our cell membranes. It’s biosynthesised, mainly by our liver cell, often as a precursor to such vital entities as steroid hormones and vitamin D, and researchers have tracked the 37-step process of its synthesis. Cholesterol is transported through the blood within lipoproteins, and that’s where you get HDL (high-density lipoprotein) and LDL (low-density lipoprotein) cholesterol, of which the former is the one that causes problems. Some 32% of Australian adults have high blood cholesterol, the primary cause of atherosclerosis, leading to clogging of major blood vessels. Ways of lowering your LDL levels include not smoking, avoiding transfats, regular moderate exercise, and healthy eating including fruit, veg, grains and pulses and sterol-enriched foods. But of course you know all that. The big question is, can you measure your cholesterol from home? The current answer appears to be no, according to the Harvard Medical School (though I note that their article is 11 years old). The problem is that home testing kits can’t separate the ‘good’ HDL cholesterol from the ‘bad” (LDL). Measuring your overall cholesterol levels might be useful, but the real issue is the proportion that is LDL, not to mention that cholesterol can also be carried by other molecules such as triglycerides.
4. Blood sugar/glucose
Glucose is a vital source of energy for the body’s cells, and its levels are associated with the hormone insulin, produced by the pancreas. Blood glucose levels naturally vary throughout the day, and having a level regularly above normal is termed hyperglycemia. Hypoglycemia is the term for low levels. Diabetes (technically Diabetes mellitus) is the disease most commonly associated with high blood sugar. General symptoms are frequent urination, hunger pangs and increased thirst. The mean normal blood sugar level is around 5.5 mM (millimolars). That’s the international standard measure – the Americans measure it differently, which causes the usual confusion. Not surprisingly, considering the global rise in diabetes, blood glucose meters for use at home are readily available, but they’re mostly specially devised for use by diabetics, supervised by healthcare professionals. You can of course buy one and DIY but you must learn to be inured to pricks, and unless you’re at risk, which I’m not, as I don’t have much of a sweet tooth, don’t have particularly high cholesterol, and have never evinced any diabetic symptoms, it’s probably not worth the investment. The essential test associated with ‘pre-diabetes’ or hypoglycaemia is a glucose-tolerance test (GTT).
5. Sequence your genome
According to the Australian government’s National Health and Medical Research Council (NHMRC):
Rapid advances in DNA sequencing technologies now allow an individual’s whole genome to be sequenced. Although this is still relatively expensive, it is likely that in the near future it will become affordable and readily available.
Ah, that other country, the near future. But it is a fact that the price is coming down, from $10 million in 2005 to a mere $1 million in 2007 when James Watson’s genome was sequenced. The going rate in 2012 was under $10,000, and this year (2014) the Garvan Institute of Medical Research in Sydney became one of only three institutes in the world to deliver whole sequenced genomes at under $1000. However, there’s a problem. Your genome will mean nothing to you without expert analysis and interpretation, at a hefty price tag. So what would be the purpose, from a health perspective, of ‘doing your genome’? If you’re already quite healthy, do you want to spend up to $1000 only to find out that you carry a gene which may pre-dispose you to a disease that’s currently non-preventable? Our genome is very complex, so much so that current thinking on the subject, and especially on the introns, the sections that don’t code for proteins, has become more cloudy than ever. We know, or think we know, that the number of introns an organism has is positively correlated with that organism’s complexity, but that’s about all we know for sure, and considering the enormous complexity of the interaction between genetics and environment, together with our lack of knowledge of the role of so much of our genome (over 98% of which is non-coding DNA), the question of whether it’s worth sequencing at this time is a live one. Of course if the price comes down to $100, or the price of a latte (which will soon be up around that figure) then it’d be well worth it; you would have it there awaiting scientific breakthroughs on all that non-coding stuff.
6. microbiome
If you’ve been paying attention to the world of human health, you’ll know that the microbiome is all the rage at the moment. the term was coined by Joshua Lederburg, who defined it thus, according to Wikipedia:
A microbiome is “the ecological community of commensal, symbiotic, and pathogenic microorganisms that literally share our body space.”
You may well have heard the impressive statistic that you have ten times more bacterial cells (and, most interestingly, archaean cells) growing on or in you than bodily (eukaryotic) cells, though this might become less impressive when you learn that the combined weight of those cells amounts to only a few hundred grams. Still, recent research on the microbiota has turned up some interesting results, especially for health. One finding, which may make it difficult to assess your own microbiome, is that different sets of microbes appear to perform the same function for different people. So you won’t just need to know the genetic content of your microbiome, but its function. Still, we can learn a lot already from our microbiome, according to Catalyst, the ABC science program. For example, we inherit a lot of bacteria from our mothers, via her breast milk, not only directly but because the sugars in breast milk encourage the growth of particular types of bacteria. Most of this gut bacteria does its work in the large intestine or bowel region. They’re anaerobic beasties, so they die when exposed to air. However, recent technological developments (and how often can that story be told) have allowed us to learn far more about them, by sequencing their genes inside the gut. From this we’ve learned that our gut bacteria are vital components of our immune system. And since these bacteria rely on our own diets for their nourishment, the kind of microbiome we have is profoundly related to what we eat. A diverse microbiome results, apparently, from eating a high-fibre diet, and low-fibre processed food, and the ingesting of antibiotics, is reducing that diversity, and contributing to multiple health problems. It appears that a less diverse microbiome finds itself under stress, leading to inflammation, an immune response that can damage our own tissue. As a sufferer from bronchiectasis, a chronic (and incurable) inflammation of the airways due probably to early childhood damage, I’m particularly concerned to limit the extent of inflammation through diet and exercise, so this is probably the aspect of my health I’m most concerned to monitor. And there’s also the relationship between gut bacteria and obesity. Some 62% of Australians are overweight or obese, and I’m one of that majority, and trying not to be.
It has been shown clearly, in mice at least, that a high-fibre diet reduces bronco-constriction, improving resistance to asthma and other airways conditions such as COPD. This is mainly due to the production of short-chain fatty acids by particular bacteria. The short-chain fatty acids are produced though the digestion of dietary fibre. Interestingly, acetate, found in vinegar, is a short-chain fatty acid, and a natural anti-inflammatory, so that’s something I should include regularly in my diet.
Finding out what your particular microbiome is, and how it might align with your health, is a simple if rather unpalatable and ‘intimate’ process. You can apply for a kit from the American Gut Project, an organisation dedicated to researching microbiota. The kit is for obtaining a sample of your ‘biomass’ as they call it, which you then send back to the AGP for analysis. All of this was spelt out in the above-linked Catalyst program, but since that program was aired two months ago, the AGP has been inundated with more biomass than it can deal with, so there’s been a backlog of logs, as it were. I plan to send for a kit anyway. The AGP sends back the results, apparently, with hopefully an analysis of the microbiome easy enough for a layperson to understand.
So there’s six areas to look at, either independently or with the help of your GP or other professionals, in terms of measuring how you’re going in terms of overall health, and there are many more aspects of your bodily chemistry and physiology to check up on – hormones, neurotransmitters, bone density, sight, hearing, lung capacity and so forth. Or you can follow the standard advice on diet and exercise, try to avoid stress and hope for the best. And above all don’t stop laughing and dancing, otherwise life would hardly be worth living.
on a big jet plane
This morning I did something I’ve never done in my entire adult life, and I’m nearly 58. I got into an aeroplane which went into the sky. It took me to Melbourne from Adelaide. From there I caught another plane to Canberra, where I’m writing this in the city’s YHA.
I was anxious about this flight. I have a guilty secret, I’m an addict of Air Crash Investigations, so I’m semi-expert on the many things that can go wrong on an aircraft and I’ve had very little experience of a plane arriving safely at its destination.
I did travel on a plane at 14, from Adelaide to Kangaroo Island and back again – about an hour’s travel all up. Today’s journeys weren’t much longer, but of course it’s the take offs and landings that are the major killers.
I do realise that air travel is the safest mode available. I’m about the only person I know who hasn’t travelled by plane dozens of times without being the worse for it, but that’s not much consolation when you strap yourself into your tight little economy seat and note how flimsy everything looks, how thin the barrier between yourself and the outside air – air which, I soon learn, is 37000 metres above solid ground.
While we were walking through one of those moveable corridors that led directly to the aircraft’s front door I could see the pilot and his apprentice (had he earned his Ps?) chatting in the cockpit (strange word for a space designed to bring thousands of travellers though thousands of kilometres of high sky). I was shocked at how vulnerable they looked sitting there so prominently forward in what I think is called the nose-cone, which looked horribly fragile, like a glass egg that could be cracked by any passing bird. I’d expected something more like the bridge of the starship Enterprise, or that mysterious intergalactic vessel that Carl Sagan peered out of in Cosmos.
I was also a bit shocked at how bus-like the interior was, with its densely packed seating and narrow central aisle. Of course this was no jumbo jet – do they use that term nowadays? – but even so… and then I was shocked again, as we taxied to the runway, that I could feel the bumps on the road, as if we really were in a taxi, with suspension issues. through the window I could see the plane’s right wing bouncing and shuddering. It wasn’t screwed on properly! I was having a little joke with myself, but I wasn’t amused. I glanced around at the other passengers. One was reading a magazine, another was yawning ostentatiously. I had a book in my lap – Will Storr’s The heretics: adventures with the enemies of science – but this time it was just for show. It just wouldn’t do to behave like a gawping schoolboy, though that was exactly what I was doing. And to be fair to my benumbed self, even the sad circumstances of schizophrenics and Morgellons sufferers seemed to pale in comparison to my life and death situation.
We moved off from the airport lights into the pre-dawn dimness. I wasn’t going to see much of this takeoff, I’d have to rely on feeling. Someone over the intercom was saying, in his most reassuring voice, that the weather in Melbourne was pretty dismal, suggesting problems with the landing. Oh my. On the runway, everything suddenly got loud. The rockets had launched, or something, and then we were off the ground, I could tell by the lights falling away beneath me.
Dawn was breaking. Soon I could see clearly the mass of Lake Alexandrina, with Lake Albert attached like a suckling pup. I knew it well from so many maps, and I thought of those great mapmakers Jim Cook and Matt Flinders, how amazed they would’ve been at seeing such grand features, that would’ve taken them weeks to survey, set before them in an instant. But then the plane veered off, tilting at an angle that no bus would ever survive, and again I glanced around at my fellow passengers to check if it was okay to panic. all was blandness, and when the plane finally righted itself I gazed down – and due to the cloud cover I had to look down as near as perpendicular as possible to see much land at all – at a whole array of fascinating but unrecognisable features. I tried to fix them in my memory so I could check them on a map later – I love maps. But would they appear on a map? Were we still flying over South Australia or had we crossed the border? Was I being too obsessional? Of what use would be such knowledge? Well, bearing in mind Bertrand Russell’s nice essay on useless knowledge, I had some thoughts on airlines doing a running commentary on the sights and scenes on the ground, synced to flight-paths, one for each side of the street, so to speak, and played through headphones, which you could take or leave; but the logistics of it, considering variations of flight-path and speed of flight, and the probable lack of interest, considering the bored or otherwise absorbed expressions of my fellow passengers, would be too much for cost-conscious airliners.
Within a few minutes I was shocked – yet again – to hear that we’d soon be arriving in Melbourne. Someone said over the intercom that conditions remained miserable and that, hopefully, everything would be okay. There was more tilting and veering, and I tried to make out the familiar shape of Port Phillip Bay but we were too close to the ground. In any case I soon became concerned with something altogether different, something which was much more of a problem on my return flight to Adelaide (I’m writing the rest of this up at home, three more flights later). My ears began to ache, building up to some intensity until suddenly there was an unblocking, like the burst of a bubble, and only then did I realise that the pain was localised to one ear. After that, all was fine, but on the return trip there was no bubble-burst, and the pain reached an excruciating level, leaving me moaning and whimpering and desperate for relief. The problem was, of course, aerosinusitis, which I’ll deal with in my next post.
The lego blocks of the CBD came and went on the window screen and I could soon see the airstrips of Tullamarine. The landing was slightly bumpy but nothing untoward, and I was looking forward to a pleasant coffee break and possibly breakfast in ‘Melbourne’, before the connecting flight to Canberra.
No way José. A quick check of our tickets (yes we really didn’t check them before this) told us that the other flight was leaving just as we were arriving. How could they do this to us? But if we ran or – don’t panic – walked very fast, we just might… then we noticed it wasn’t a departure but a check-in time, yet even so… And in fact, after some long striding through long stretches of airport we got there just in time for boarding. Thank god I didn’t need a toilet break, and it was just as well we didn’t have an hour to spare considering airport prices – the medium latte I bought at Adelaide airport, which I had to gulp down just before boarding, cost me $5.30, an all-time record.
The Canberra trip was anti-climactic, in spite of the bogey word ‘turbulence’, so much featured on Air Crash Investigations. Not only was I a vastly more experienced traveller, but this time there was nothing to see landwise, nothing but whiter-than-white clouds from horizon to horizon, like a fluffy Antarctica. Only as we descended below the cloud line near Canberra – and this flight was even shorter than the first one – did I get to see something familiar, the forested slopes of the Snowies, where once I did some memorable bush-walking, attacked by march flies and leeches and coming face-to-face, for a fleeting instant, with a black snake.
After a near-perfect landing, nothing more to report, my innocence of flying had slipped away forever. How ironic that Virgin airlines should deprive me of my virginity in this area. From now on I can blend in with all the rest, almost without pretending. There’s something almost sad about it, a tiny loss of identity, or a replacement for some part of me that I’m not quite sure about. But hey, we all know the self is an illusion.
spirituality issues, encore
a mob of didges, right way up
To me – and I’ve written about this before – the invocation of the supernatural, the ‘call’ of the supernatural, if you will, is something deeply psychological, and so not to be sniffed at, though sniff at it I often do.
I’m prompted to write about this because of a program I saw recently on Heath Ledger (Australia’s own), an understandably romantic, mildly hagiographic presentation, in which a few film directors and friends fondly remembered him as wise beyond his years, with hidden depths, a kind of inner force, a certain je ne sais quoi, that sort of thing. As both a romantic and a skeptic, I was torn as usual. The word ‘spiritual’ was given an airing, unsurprisingly, though mercifully it wasn’t dwelt on. I once came up with my own definition of spirituality: ‘To be spiritual is to believe there’s more to this world than this world, and to know that by believing this you’re a better person than those who don’t believe it’. This might sound a mite cynical but I didn’t mean it to be, or maybe I did.
Anyway one of Ledger’s associates, a film director I think, told this story of the young Heath. A number of friends were partying in his apartment when he, the director, picked up a didgeridoo, which obviously Ledger had brought with him from Australia, and attempted to play it, but not knowing much about the instrument, held it upside-down. Heath gently took it from him and corrected him, saying ‘no, no, if you hold it that way it will lose its power, the power of the instrument and its maker,’ or some such thing. And the seriousness and respectfulness with which this young actor spoke of his didge impressed the director, who considered this a favourite memory, something which caught an ‘essence’ of Ledger that he wanted to preserve.
I’ve been bothered by this tale, and by my ambivalent response to it, ever since. It would be superfluous, I suppose, to say that I don’t believe that briefly holding a didge upside-down has any permanent effect on its musical power.
It’s quite likely that Ledger didn’t believe this either, though you never know. What I’m fairly sure of, though, was that his respectfulness was genuine, and that there was something very likeable, to me at least, in this.
All of this takes me back to a piece I wrote some years ago, since lost, about big and small religions. I was contrasting the ‘big’ religions, like Catholicism and the two main strands of Islam, with their political power in the big world, often horrific in its impact, with the ‘small’ religions or spiritual belief systems, such as those found among Australian Aboriginal or some African societies, who have no political power in the big world but provide their adherents with identity and a kind of social energy that’s marvelous to contemplate. My piece focused on the art work of Emily Kame Kngwarreye, whose prolific and astonishing oeuvre, with its characteristic energy and vitality, clearly owed so much to the beliefs and practices of her ‘mob’, the so-called Utopian Community in Central Australia, between Alice Springs and Tenant Creek to the north.
Those beliefs and practices include dreaming stories and totemic identifications that many western skeptics, such as myself, might find difficult to swallow, in spite of a certain romantic appeal. The fact is, though, that the Utopian Community has been remarkably successful, in terms of the usual measures of well-being, and particularly in the area of health and mortality, compared to other Aboriginal groups, and its success has been put down to tighter community living, an outdoor outstation life, the use of traditional foods and medicines, and a greater resistance to the more destructive western products, such as alcohol.
This might put a red-blooded but reflective skeptic in something of a quandary, and the response might be something like – ‘well, the downside of their vitality and health, derived from spiritual beliefs which have served them well for thousands of years, is that, in order to preserve it, they must live in this bubble of tribal thinking, unpierced by modern evolutionary or cosmological knowledge, and this bubble must inevitably burst.’ Must it? Is there a pathway from tribalism to modern globalism that isn’t entirely destructive? Is the preservation of tribal spiritual beliefs a good thing in itself? Can we take the statement, that holding a didgery-doo upside-down affects its spirit, as a truth over and above, or alongside, the contrasting truths of physical laws?
I don’t know the answer to these questions, of course. Groping my way through these issues, I would say that we should respect and acknowledge those beliefs that give a people their dignity, and which have served them for so long, but perhaps that’s because we’re feeling the generosity of someone outside that system who’s unlikely to be affected or to feel diminished by it. These are, after all, small religions, from our perspective, not the big, profoundly ambitious religions intent on global domination, with their missionaries and their jihadists and their historical trampling of other belief systems, as in Mexico and South America and Africa and here in Australia.
Of course there’s the question – what if those small religions grew bigger and more ambitious? Highly unlikely – but what if?
how to tackle obesity
A little over a year and a half ago I started getting worried about weight gain. I didn’t like the way I looked, I hated seeing photos highlighting my tubbiness, but I loved food, cooking and eating it, especially the latter. I also preferred to take a fatalist line. Both my parents were slim in youth, especially my mother, and then developed a middle-aged spread. It was inevitable, you got older, your metabolism slowed, you slowed, you didn’t do the sporty outdoor things you used to, and you developed a sophisticated interest in and love of food that, in spite of the extra bulk and the gastric ailments, made life so much more je ne sais quoi than in your tenderfoot days. Genetics and the Zeitgeist are against you, so relax and just roll with the fat.
And yet, vanity was prevailing upon me to cut a more dashing figure before it was too late, and I was certainly keen to live longer. My weight had gotten up to 83.5 kgs, and I’m a shorty, at around 167-168cms, so according to that rough guide, the BMI, I was about half a kilo below being officially obese. So I decided to cut down on eating so much. No planned or organised diet, just plain old calorie restriction. I wanted to get down to under 80kgs at least, in the short term, and after that, well, just one day at a time as the cliché has it. if I could get my weight down to the mid-seventies that would be fantastic, but difficult, and unlikely.
Well, fast forward to the present, and my weight fluctuates daily between 68.5 and 69 kgs, and I’ve moved completely out of the overweight category to normal. Digestive and gastric problems almost completely gone, more energy, and above all a level of pride at my self-discipline that’s beyond price. It was a long slow road, but a fascinating one, and it was nothing but calorie restriction, and a daily handful of exercises out of the CSIRO heart book that did it. You watch, I’ll be struck down by a heart attack or bowel cancer tomorrow.
Anyhow, considering my pretty well seamless experience of gradual weight loss, I’m interested in an article in the most recent Skeptical Inquirer magazine which takes a look at the obesity issue and asks the question – is ‘energy balance’ really the problem, and the solution?
Don’t worry, I’m not talking about new-age energy derived from crystals or pyramids, I’m talking about the balance between calories consumed and calories burned off. Basically, the prevailing wisdom is that we eat too much (especially of the wrong kind of food) and exercise too little, and this imbalance causes obesity. It’s a prevailing wisdom that’s worked for me – though it’s difficult, as I’m now constantly at myself to forgo that piece of food and to get up and move around more. And there will be no end to that vigilance, till the day I die or give up caring.
Even so, I would be very sceptical of a silver bullet approach to this problem, though of course I recognise that calorie restriction just doesn’t seem to work for a lot of people, mainly because they just aren’t able to permanently change their behaviour. And of course many would argue that cutting down their food intake drastically would reduce their quality of life too much. The Skeptic’s Guide folks were saying in their last episode that their late mate Perry would probably prefer to die at twenty, scoffing down a hamburger, than live on 1600 cals a day. That’s a bit extreme, but you get the drift.
I’m not a calorie counter, and I’ve no idea of my basal metabolic rate, but I’d roughly guess that around 1600 cals a day is what I’m down to, and I’d also guess that the reason I’ve been able to change my behaviour is because it wasn’t so ingrained in me in the first place. I was a really skinny kid who was an almost unmanageably finicky eater. I hated almost all vegetables, and many different kinds of meat, and my mother had a terrible time, apparently, trying to find nutritious foods that I would eat. As I got into my teens I was pretty active and sporty and I really didn’t think about food much, though my childhood sensitivities about the stuff gradually faded. What spoiled me – though some would look at it very differently – was a job I took on in my early twenties as a kitchen hand in a prestigious French restaurant. The alimentation there was to die for, and the experience h my attitude to food, and the cooking thereof, for better or worse. Add to that the inevitable slow-down as sporty youth has been left behind, and my working life, such as it’s been, has tended more towards the sedentary.
So it’s a far cry from the battle facing the childhood obese, who’ve laid down heavy neural pathways connecting fatty, sugary foods with well-being and pleasure, or so I imagine. Or had them laid down by their nasty fatty parents. I seem to have recovered psychologically something of the more active spirit of my youth, actually managing to keep, largely, to a regimen of simple exercises – no gym fees – and some not-brisk-enough walking (I really do seem to have laid down an abundance of neural pathways for dawdling), as well as managing to switch off, largely, the lazy snacking-grazing habits of my latter years.
But to return to the article ‘Obesity:what does the science really say?’. There’s some argy-bargy, but it doesn’t really contradict the energy balance approach, as I see it, it just supplements and modifies it with more detailed knowledge about hormones, sweeteners, refined foods and the like.
Okay, the sugar issue has become a major bone of contention. Here’s a quote:
Pediatric endocrinologist Robert Lustig (2012) agrees that adiposity is a hormonal predicament. In his new book, Fat Chance, the child obesity expert indicts simple, super-sweet sugars as the chief culprits, arguing that sucrose and high-fructose corn syrup corrupt our biochemistry and render us helplessly hungry and lethargic in ways fat and protein do not. In other words, Lustig insists that sugar-induced hormonal imbalances cause self-destructive behaviours, not the other way round.
Australia’s fabulous Cosmos magazine had a headline article, ‘Toxic sugar’, late last year which particularly targeted the previously under-rated fructose as a major public health hazard. Obviously, if Cosmos is featuring this view, it must be right, though the article was nuanced and highlighted the debate as much as any particular position. Anyway, think fructose, think fruit, right? Well, yes and no. Fructose, of course, is found in sweet fruit, but how many kids gorge on sweet fruit these days, when they can drink litres of soft drink instead? High fructose corn syrup (HFCS), used in soft drink and many other products, is the major source of fructose in modern western diets – particularly in the US. It’s this intake that’s led to the huge rise in a particular type of liver disease, non-alcoholic steatohepatitis, as well as childhood diabetes. Fructose is ‘sweeter’ than glucose, and is added to many products because it makes them sell.
Fructose differs from glucose in that it doesn’t stimulate a direct insulin response from the liver. Lustig contends that understanding insulin is a major key to understanding obesity and a host of ailments which together constitute ‘metabolic syndrome’. Table sugar is made up of both fructose and glucose, though the fructose can go largely undetected, because it’s only glucose that we measure when we check blood sugar levels.
But really, how complicated and debated all this stuff is. Other researchers point out that, though teenagers might drink copious quantities of HFCS-laced soft drink, most adult intake of fructose is not enough to be problematic. In my own case, I don’t eat as much fruit as I’m supposed to (which is how much?), and I haven’t had a sweet tooth since childhood. In the sugar bowl in my kitchen, the raw sugar has turned hard as a rock for lack of use (I don’t get many visitors), and the same goes for the big jar of sugar in my cupboard. Still, the last time (in fact the only time) I had my general blood chemistry checked out – 18 months ago, when my weight was at its highest – my triglyceride levels, and my LDL cholesterol levels, were slightly raised. I suspect most of my sugars were obtained from starchy foods, particularly bread, which I’ve cut down on quite a bit. Carbohydrates such as bread, potatoes and pasta – all favourite foods of mine, but all of which I’ve cut down on sharply in the last 18 months – are made up of complex glucose-containing molecules, which are broken up by the digestive system to allow glucose to enter the bloodstream.
In any case, it’s easy for me to say how I tackled obesity, or the threat of it. My approach was fairly casual. I ate less, really quite a lot less, but particularly targeted carbohydrates and processed foods. Processed foods are a worry in two ways – they take up far less energy to consume, and they come with added sugar. As one researcher puts it, we just don’t require any extra sugar in our diet, our bodies produce enough of it for all our requirements. I’ve never really measured calories, I’ve just gone on gut feeling, pun intended. I have no way of objectively measuring my health – I don’t have the technology available to me. It’s funny, your body is like a ‘black box’. I’ve no idea right now of my blood sugar levels, my levels of insulin, leptin, cortisol and other vital hormones mentioned in the material I’ve been reading. I don’t know how my electrolytes are faring or whether there’s too much fat accumulating around my organs. All I’m able to measure is my weight. Even my greater feelings of well-being are entirely subjective. I could well be fooling myself. Still, in spite of the debates among dieticians and obesity researchers, the consensus is clear, and it seems they’re arguing more and more about less and less. Avoid fatty foods and sugary foods, perhaps especially the latter, because they play havoc with your hormonal system, creating addictive behaviours and insulin resistance. Generally eat less, and enjoy what you eat more, and keep up with moderate, regular exercise. An active life, both physically and intellectually, will help break the habit of psychological dependence on food. Try to get your ‘rushes’ and to feed your ‘satisfaction centres’ from some other source than food. Not very scientific, I know, but it worked for me – he added with a smug little smirk.