BOOK REVIEW: Fiber Fueled by Will Bulsiewicz

Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your MicrobiomeFiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome by Will Bulsiewicz
My rating: 4 of 5 stars

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This book advocates a high-fiber (i.e. plant-based) approach to eating. The book pairs a pop-sci dimension (explaining the science of why more fiber and plant-based foods would benefit most readers,) with a self-help dimension that supplies readers with a program by which they can pursue such a diet.

The book explains how the body’s microbiome breaks down fiber, producing Short-Chain Fatty Acids (SCFAs,) and discusses all the great things these molecules do for us. Speaking of the body’s microbiome, the book discusses how to keep it operating at its best, explaining all you need to know about prebiotics, probiotics, and postbiotics. It also explores the benefits of fermented foods, and the pros and cons of a range of other foods.

I liked that the book, by-and-large, takes both a scientific / pragmatic approach. For example, Bulsiewicz rejects the hype that everyone needs to abandon gluten (not just those with Celiac Disease.) I can’t say that the book is perfectly scientifically-objective. It does advocate that everyone quit dairy products. The author does present some of the evidence of benefits of dairy, but dismisses these as studies that must be supported by the dairy industry. [While I’m sure the dairy industry does fund studies, I doubt that they have a lock on the scholarly debate, i.e. sending out milk-goons to break the knee-caps of researchers.]

I didn’t find the dietary plan (Ch. 10) to be useful. While I eat a high-fiber / plant-dominant diet, I don’t take the extreme position that all non-plant food must be eliminated. That stance makes some of the recipes impractical. One needs a neighborhood Whole Foods to get some of the ingredients.

That said, the book offers a great explanation of why one should eat more foods that feed one’s microbiome, and it’s an excellent resource for those wishing to learning more.

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BOOK REVIEW: Functional Training Anatomy by Kevin Carr & Mary Kate Feit

Functional Training AnatomyFunctional Training Anatomy by Kevin Carr
My rating: 4 of 5 stars

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Exercise regimens that improve the body’s ability to coordinate movements in order to carry out particular actions relevant to the exerciser’s life have increasingly come to be valued in recent years. (Traditionally, fitness regimens often focused on one muscle / body part at a time without an eye toward whether the strengthened muscles worked well together when applied to the required motion – or sometimes regimens focused entirely on how the muscles look.) This book is designed to show muscle activation for a wide range of functional fitness training exercises. It is one volume in a series of anatomy for sports / exercise books put out by the publisher, Human Kinetics.

Each exercise under discussion features an anatomical cut-away drawing showing the muscles that are working, as well as a list of the primary and secondary muscles, a diagram showing which planes are being worked in during the exercise, a step-by-step description of how each exercise is performed, and a brief discussion of what functionality is improved by doing the exercise in question — always with a supporting drawing of a relevant action / motion. Some of the exercises offer a variation.

The book consists of nine chapters. The first chapter gives an overview of what functional training is (and how it contrasts with other approaches,) and provides the necessary background to understand the exercises explanations (e.g. the planes of the body,) the rationale for what exercises are included, and what must be kept in mind with this approach to exercise. Chapters two through five look at various types of exercise, besides strengthening exercises. These include: mobility / flexibility exercises (ch. 2,) motor control / movement preparation exercises (ch. 3,) plyometric exercises and kettle-ball (ch. 4,) and power exercises using heavy weights (ch 5.) Chapters six through eight focus on strength exercises by body part: upper body (ch. 6,) lower body (ch. 7,) and core / rotational strength (ch. 8.) The last chapter provides advice on how to put a program of functional training together.

The book doesn’t include much ancillary matter. The front matter consists of a brief preface, and the back matter provides an “exercise finder,” a detailed index to find the desired exercise rapidly. [The latter has a nice feature. It includes a drawing of the exercise. That’s useful because exercise names, while prosaically descriptive, can often be confusing (e.g. what two trainers call a “hip extension” may vary, though they will both no doubt feature extension of the hip joint in some way.)] There is a page for those who are using the book for Continuing Education (CE) credit that explains what resources are available.

I found this book to be beneficial and educational. I learned a few new exercises, and was provided with some interesting food for thought. The drawings are clear, both in their representation of the exercise and the anatomical cutaways. If you are looking for information on functional training, particularly which discusses muscle activation, I’d recommend you give this book a look.

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BOOK REVIEW: Breath Taking by Michael J. Stephen

Breath Taking: What Our Lungs Teach Us about Our Origins, Ourselves, and Our FutureBreath Taking: What Our Lungs Teach Us about Our Origins, Ourselves, and Our Future by Michael J. Stephen
My rating: 5 of 5 stars

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Out: January 19, 2021

 

This book explores the crucial role of breathing in human existence, discussing evidence of how breathing practices can contribute to healing of numerous illnesses, investigating the range of threats — from pollution to smoking to toxic dust — that can threaten our ability to breath, and examining a number of diseases that can disturb a person’s breathing. This book is primarily a popular science look at pulmonary medicine. Unlike other breath-related books that I’ve reviewed, this book is mostly about what can go wrong with our lungs and what medical science is doing to combat these threats. The story of how breathwork and changing breathing patterns can improve health and well-being is addressed, but that’s not the book’s central focus. The book uses plenty of stories (e.g. case studies) and what I call “fun facts” to keep the reading from becoming too dry or clinical for a neophyte reader.

The book consists of fifteen chapters. The first two chapters provide basic background information to help understand how the Earth happens to have the oxygen-laden air necessary for our type of life (Ch. 1) and how the lungs exploit that air in fueling our bodily activities (Ch. 2.) Chapter thee explores how breathing begins in newborn babies, explaining that the lungs are the only major organ that doesn’t start working until we are out in the world, and lung inflation doesn’t always go smoothly. The fourth chapter discusses how breathwork (including — but not limited to — yogic pranayama) has been shown to improve health for those experiencing a range of conditions, including: depression, addiction, PTSD, and pain, as well as how breath and meditational practices contribute to better health, generally.

Chapter five investigates the intersection of the respiratory and immune systems, explaining how autoimmune conditions, allergies, and asthma come to be. In chapter six, the author discusses one of the most common and widespread diseases in the world, tuberculosis (TB,) a disease which not only threatens the lives of many, but also sits dormant in a huge portion of the population.

Chapters seven through nine each deal with hazardous materials that are inhaled into the lungs. The first of these chapters is about smoking, and it focuses on the question of how nicotine acts in the body to create intense addictions – as well as what has and hasn’t worked to help people break said addiction. Chapter eight is about pollution. (As resident of a city of twelve million people, I found this to be a particularly disturbing chapter because air pollution is a hazard that is too easy to be blind to if one doesn’t suffer from respiratory problems.) Chapter nine investigates a range of breathable hazards including smoke, dust, and asbestos, and it does so through the lens of the rescue and cleanup at the World Trade Center after the dual collapse of the twin towers on 9-11, an event which released all sorts of toxic material into the air, hazards for which most responders were ill-equipped.

Chapter ten through twelve are about ailments that may or may not be linked to environmental causes like the ones mentioned in the paragraph above. The first of these is idiopathic pulmonary fibrosis, which, by definition, is a condition that arises from an unknown cause, an ailment which involves a stiffening and thickening of lung tissue (which must be thin and supple to allow gas exchange and the expansion and contraction of the breath cycle.) Chapter eleven focuses on lung cancer, which is often due to an inhaled hazard (most notably, smoking,) but not necessarily. While the other chapters of the book focus on breathing as a process by which we take in oxygen and expel carbon dioxide, chapter twelve turns to a different role played by breath, one that is crucial to the activities of our species, breath as a means to control the voice.

Chapter 13 describes the process and challenges of lung transplant. As mentioned in the discussion of pulmonary fibrosis, lung tissue is rather delicate material, and so it was no easy task to transplant it. Furthermore, because the lungs are a point at which the external world (air) contacts the body’s internal systems the challenges are even greater than for those organs that are hermetically sealed within bodily tissues.

The last two chapters focus on cystic fibrosis (CF.) Chapter fourteen explores the nature of the disease and the slow, but promising, path towards treating it. CF is a genetic condition in which the lack of a single amino acid wreaks havoc on the ability of cells to process minerals. The last chapter tells the story of two cases of CF. The first story – involving a ten-year-old whose family had to struggle against a policy that essentially locked their child out of the lung transplant list – is particularly engrossing.

As someone who practices breathwork, I found this book to be interesting and insightful. While it is heavily focused on pulmonary medicine, it does offer insights that will be beneficial to those who are not afflicted by respiratory ailments. If one wants to know more about medicine as it pertains to respiration, this is definitely an interesting and readable choice. However, even if one is infatuated with breath more generally, I believe you’ll find in this volume a great deal of beneficial food-for-thought.

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BOOK REVIEW: Pandemics: A Very Short Introduction by Christian W. McMillen

Pandemics: A Very Short IntroductionPandemics: A Very Short Introduction by Christian W. McMillen
My rating: 5 of 5 stars

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This book explores disease pandemics through the lens of History. I open with that because this is a topic that can (and has) been addressed through many different disciplines, and a reader expecting biological or epidemiological insights is likely to be disappointed. However, if one is interested in questions of how, where, and with what impacts various diseases spread, this book provides a concise overview for seven select pandemics: The Plague, Smallpox, Malaria, Cholera, Tuberculosis, Influenza, HIV/AIDS.

This book belongs to Oxford University Press’s “A Very Short Introduction” series, a massive collection of brief guides outlining a wide range of scholarly topics. This title complies with general guidelines of the series, presenting the basics of a subject in a manner accessible to a neophyte, citing sources and providing recommendations for further reading, and offering graphics to support the text where beneficial.

As mentioned, the book delves into the seven pandemics listed in the opening paragraph, and does so in the order in which they are listed. Each disease is presented in its own chapter – so the book consists of a prologue, seven chapters, an epilogue, and back matter (i.e. citations, recommendations for additional reading, and the index.)

Obviously, these seven pandemics don’t represent a complete history of disease pandemics. The book was published in 2016, well before the COVID-19 pandemic (though readers will certainly read some prescient-sounding statements — particularly in the epilogue,) but not even all past epidemics classed as pandemics are addressed. [It should be noted that there is no perfectly agreed upon dividing line between epidemic and pandemic.] Still, this book includes the biggest and most globally-widespread pandemics, but it also covers a diverse collection of diseases, including: contagious, vector-borne, and water-borne illnesses, as well as bacteria- and virus-induced diseases. It’s worth noting that The Plague is a worthy first case not only because it’s one of the diseases that has most shaped human history, but also because there’s not a great deal known about disease before then. (During the relatively recent 1918 “Spanish” Flu pandemic, the medical community still didn’t know anything about viruses, and so one can imagine how little ancient people would have understood about these causes of death.)

As the book shares information about the pandemics and their impact on the world, it also teaches one something about how medicine and science progressed as a result of these events. This is famously evident in the case of Cholera, a disease whose unusual characteristics with respect to spread baffled doctors until a clever investigator learned that cases were tied to a common water well. The case of Cholera is a prime example of how changing one’s approach can resolve a stubborn question, looking at the cases spatially offered an immediate insight that other modes of investigation had failed to present.

I found this book to offer interesting insight into pandemics. If you are looking to understand the history of disease pandemics, this is a great book with which to start one’s study.

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BOOK REVIEW: Healing Mushrooms by Richard Bray

Medicinal Mushrooms: Healing Mushrooms for Immune Support - Improve your Memory, Reduce Inflammation, and Fight Cancer (Urban Homesteading Book 7)Medicinal Mushrooms: Healing Mushrooms for Immune Support – Improve your Memory, Reduce Inflammation, and Fight Cancer by Richard Bray
My rating: 4 of 5 stars

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This guide offers a concise overview of the medicinal use of fungi. It’s a soup-to-nuts examination of how to utilize approximately thirty different mushrooms for treatment of a wide variety of ailments.

The book consists of eight chapters. Each of the first three chapters is quite brief and provides simple background information about mushrooms as medicine. The detailed information begins with chapter four, which provides an in-depth overview of fungi and the characteristics by which which some of them derive health and medicinal benefits. Chapters five and six repeat some of the same information, but from opposing angles – making it easier for the reader to find the information they are seeking. Chapter five describes the mushrooms, including a brief mention of the uses of each. Chapter six, on the other hand, introduces a range of ailments and medical conditions, and suggests which of the mushrooms have been studied as remedies. There are endnotes, directing one to the papers in which the scientific results appear. This is also where one finds information on dosages.

Chapter seven shows various approaches to preparing mushrooms for use as medicine. Not all of the mushrooms can be eaten, some require tinctures or other preparations to be made, and this chapter explains how to do that work in a step-by-step fashion. For the mushrooms that can be eaten, it describes the relative merits of different cooking methods. The last chapter discusses where to obtain mushrooms. It offers considerations for foraging mushrooms, but also tips for commercially acquiring them.

The book has many graphics. These include color photos of the various species of mushrooms as well as some drawings and diagrams throughout. The chapter on preparation has graphics interspersed within the textual directions to offer a visual indicator and break up the text. As mentioned, there is a huge set of paper references arranged as endnotes linked to the places (largely in chapter six) where findings are cited.

If one is wondering, the book does not discuss any mushrooms with psychoactive (psychedelic) properties (e.g. psilocybe.) Many of the mushrooms included will be well known to culinary mushroom users (e.g. button, portobello, enoki, lion’s mane, chicken-of-the-woods, shiitake, and oyster mushrooms.) Others were familiar to me [as someone with a minimal knowledge of mushrooms] even though it wasn’t from their culinary use (chaga, reishi, and jelly ear.) And a few of the fungi I was unfamiliar with before reading the book.

I found this to be a useful book. It’s concise and offers attractive and useful graphics. If you are interested in medicinal mushrooms, check it out.

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POEM: Ode to My Immune System [Day 8 NaPoMo: Ode]

I

Accused of failing to think about you,
I cannot deny that it’s true.
My lymph bristles with white blood cells
that make invading me treacherous hell.
And leucocytes are just a start,
marrow and spleen each play a part.
I can’t thank you all in this strophe,
but if I could I’d give you each a trophy.

 
II

I can’t say I recall each time I’ve been sick,
but my T-cells must surely have a nice trick
cause they’ve got them etched from first to last,
dating back fifty years in my past.
And if my thymus weren’t a taskmaster
I fear my life would end in disaster
for my body would self-cannibalize.
[And if that idea gives me teary eyes,
tears have antimicrobial enzymes.]
If I had to think about all the times
my NK-cells shivved a potential tumor,
I couldn’t maintain such good humor.

 
III

My ode is almost done, and many were left out.
The truth is there’s a lot that I don’t know about.
So, it’s not that I don’t love my antibodies.
Nor that I think their work is shoddy.
I just didn’t do well enough in Chemistry
to describe their heroism with rhymed brevity.
Skin, lung cilia, gut mucus, and macrophage
each deserve more words up on this page…

than have smarts to write.

BOOK REVIEW: The Immune System: A Very Short Introduction by Paul Klenerman

The Immune System: A Very Short IntroductionThe Immune System: A Very Short Introduction by Paul Klenerman
My rating: 5 of 5 stars

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This is a volume in the “A Very Short Introduction” [AVSI] series put out by Oxford University Press on a wide variety of scholarly subjects. As the series title suggests, the central objective of AVSI books is to pack as much of the fundamentals of a topic into as slim a package as possible. I read quite a few of these to get the gist of a subject without a lot of extraneous information. In short, they are brief and provide a high caliber understanding of the topic, but they aren’t written to be entertaining and they assume a basic scientific literacy. They usually weigh in at between 100 and 200 pages. (In this case, 144 pp.)

I found the seven chapters were optimally arranged. Chapter 1 describes and delineates the immune system, which isn’t as easy as it might seem. Putting the immune system inside neat borders is hard. If you simply describe it as the body’s defensive system, you quickly run into problems at the edges of competing classification. Sure, B cells and T cells are clearly part of the immune system, but what about skin and mucus membranes? Where does the lymphatic system end and the immune system (which uses it extensively) begin?

Chapters two and three explore the two major divisions of the immune system: the innate and the adaptive. These days, with COVID-19 at the center of global attention, the distinction is probably clear to most. The innate system isn’t geared to take on specific invaders. It has the advantage of being able to fight almost any invader, but the disadvantage of not being able to keep up with invaders that grow rapidly, are good at disguise, or both. An adaptive system response is what we all lack for COVID-19 because it only recently jumped to our species (well not “all of us,” those who had it and are recovered have adaptive immunity and that’s why they don’t have to worry about getting it again [those who have properly working immune system, at least.]) The adaptive response recognizes specific invaders and can raise an army against them tremendously quickly. Vaccines train the adaptive system to build such a response (typically by injecting a weakened strain into the body, but more detail is provided in the final chapter.)

Chapter four is entitled “making memories,” and it is an extension of chapter three. It further investigates adaptive immunity by focusing on the question of how the body develops a memory of those invaders it’s crushed in the past (or that it learned to crush by way of vaccination.)

The next two chapters delve into the two opposing ways the immune system can fail. Chapter five is about immunological failure, or how and why the body sometimes isn’t up to defeating invading adversaries. Most famously this is seen in HIV / AIDS patients, but there are other ways that the system fails in its job as the body’s bouncer. Chapter six looks at what happens when the immune system is too aggressive. [It’s important to realize that not only does the immune system check out foreign bodies, it also checks the tags on the body’s own cells, killing those that don’t display a proper “tag.”] The two major categories of over-performance are: autoimmune disorders (when the body wrongly attacks its own cells) and allergies (when the body goes all “This is Sparta!” on relatively benign foreign objects.)

The last chapter looks briefly at what work is being done in medicine these days involving the immune system, including approaches to vaccines, immunotherapy, biological therapies, and work on inflammation and the how the immune system is linked to aging.

If there was one topic I wish was better (more extensively) handled it would be discussion of what is known about how and why lifestyle choices influence immune system operation. There was a mention of how smoking has been linked to a specific immune system deficiency, and a general comment on how diet and exercise appear to be linked to increased effectiveness of autophagy (the body’s process of self-consumption and recycling of cells,) but that’s pretty much it. As there is a lot to cover in a small space, it’s hard to be too critical about this, but it seems like a crucial topic (if not as scientifically sexy as vaccine research, which is discussed relatively extensively.)

I found this book did as advertised, give me the immune system basics in a quick read. It has simple illustrations to support the text, and has a table of abbreviations — which can be beneficial given the hugely abbreviately nature of the immune system physiology. There is also a “further reading” section, but it’s heavily focused on textbooks – versus presenting popular science books that cover the material in a more light and entertaining manner.

I’d highly recommend this book if you have a basic scientific literacy and want just the facts on immunity without a lot of meandering narrative.

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BOOK REVIEW: Yoga for Sports by B.K.S. Iyengar

Yoga For Sports: A Journey Towards Health And HealingYoga For Sports: A Journey Towards Health And Healing by B.K.S. Iyengar
My rating: 4 of 5 stars

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This is a book by the renowned Pune yoga guru who passed away in 2014, B.K.S. Iyengar, on how athletes can use yoga to build general health, prevent injuries, and combat postural misalignments that result from sporting activities that are asymmetric or unbalanced. A book on yoga for athletes might address any number of topics from core strength and stability to meditations to prevent choking under pressure, but this one focuses heavily on asana (postural yoga) – particularly – for improving flexibility and postural alignment. (It does introduce pranayama, but only the practices of viloma and ujjayi breathing.)

Iyengar is most well-known for an approach to hatha yoga that uses props to allow anyone to achieve a properly aligned posture, regardless of whether one has a yogi-level contortionist body (and most athletes don’t because of the countervailing requirements for strength necessitated by their sports.) This prop-centric approach is seen heavily in the book’s second part, which describes and demonstrates a range of basic asana (postures) along with relevant variations. I mention this because through the first part of this book, I felt it was much more of a book for yoga practitioners who might also happen to be amateur athletes than it was for athletes looking to introduce yoga into their training regimen. By that I mean that the photos of recommended poses in Part I are unlikely to be useful for athletes who have tight muscles from intense physical activity. However, if you’re feeling that way about the book, too, you may find that the second part’s variations are more reasonable for a person who doesn’t have an extensive background in yoga or stretching.

The book is divided into four parts. The first part consists of ten chapters that cover the topic of yoga for sports with broad brush strokes, covering topics like skeleto-muscular anatomy, common sports complaints, yoga for warmup, yoga for prevention and for recovery. It also deals with specialty topics like maintaining a healthy body in retirement as well as issues for women athletes (women may find this section to be a bit menstruation-heavy, as if that were the predominant challenge facing women engaged in athletics. On the plus-side there’s none of the bizarre and / or offensive notions about menstruation that have been known to presented in the context of yoga.) As I mentioned, during this first part I thought the book would not be so useful for the problems of athletes, and some may find that still seems to be the case after reviewing part two. The gulf between what is recommended and what the average practitioner can physically do is a perennial difficulty with books on yoga.

The second part discusses asana in detail, providing pictures, text descriptions, and notes on benefits and – where applicable — other considerations (e.g. contra-indications.) Here one can find prop-based variations to allow individuals who may be stiff or in recovery to perform the asana. Mostly, there is just one photo of each posture in mid-pose. However, where special guidance is needed getting into or out of the pose (which can be the case with prop yoga) there are sometimes multiple photos demonstrating a progression of movement. My major gripe with this book is that it was littered with typos (at least the e-book edition that I read on Kindle.) The typos were most notable in this section. I can’t remember if I saw any in parts I, III, or IV, but the errors stuck out in part two because there is a lot of repetitive directions for the poses that seem to have been copy / pasted such that the same missing letter typos appear many places throughout the section.

The third part is much briefer than the first two, and it simply describes props that an athlete might consider acquiring. It starts with basic kit and moves to bigger items, though it doesn’t discuss all the huge equipment that one would find in a fully equipped studio teaching Iyengar-style yoga. It provides text discussions of critical considerations as well as photos.

The last part is just a couple pages of testimonials of famous athletes saying how much yoga (in general) and Iyengar’s teaching (specifically) helped them to improve their games. These brief testimonials are presented in text-boxes and look somewhat as one might see on the opening pages of a novel.

As would be expected of a book on sports published in India, most of the examples are cricket-centric. (Again, not surprising as cricket is the 800-pound gorilla of sports on the subcontinent.)

I found this book to be quite informative. If you can bear the typos (and they may have been exorcized from the print editions,) you’ll likely find the book to be informative and well-presented.

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Thoughts of a Traveler Traveling Amid the COVID-19 Pandemic

I just returned from a week of traveling in Rajasthan and Punjab for Holi and Hola Mohalla, respectively. Because my trip involved only domestic travel within India, there were no formal disruptions, but evidence of concern about the virus was widespread.

The first thing one notices is that instead of a few East Asian tourists protecting themselves against the poor air quality of megalopolises, at least a third of those traveling were wearing masks. Some unknown percentage of these travelers presumably have sound, medically-directed reasons for donning the masks (e.g. they have some sort of infection, they have compromised immune systems, etc.) but for many they are merely a security blanket. I suspect the reason that “wear masks” isn’t a part of the advice of public health experts has to do with the two types of masks that one sees:

First, the type that are to keeping out virus as a chain-link fence is to keeping out mosquitos.

Second, the type that will keep out virus (if worn / changed as directed,) but which — because they are expensive and hard to come by — are worn far too long, such that they become a nice warm, moist petri-dish pressed up against one’s face.

I don’t begrudge anyone a security blanket. In fact, a lot of what I’m suggesting herein are ways to maintain a confident and positive attitude so your immune system can be its awesome self — whatever that takes. My worry about the mask phenomena is that some people seem to believe that if one little viral agent makes it inside their body they are doomed. That’s simply not the case. If a viral marauder gets into your body, its chances of being escorted right back out by your body’s mucosal bouncers, swallowed whole by a macrophage, dissolved in your stomach’s acid bath, or otherwise being discovered and destroyed by your body’s sentry force is quite good.

In short, a mask isn’t your last line of defense. It’s a first line of defense that’s followed by an immune response that is swift and deadly to foreign invaders. It should be noted that nose-breathers already have a kind of mask, in the form of the nose and nasal passages. When you breath through your nose, your natural filtration system is at work. If you tend to breath through your mouth (particularly during inhalation) you have a lessened defense.

If you have trouble maintaining nose-breathing under all circumstances, I’d recommend a pranayama (yogic breathing exercises) practice. I don’t know how well it’s established by study, but I’ve found that I breath much more effectively and consistently through my nose since I’ve regularly practiced pranayama. Another helpful yogic tool is kechari mudra, which has helped me to even run without mouth breathing. (Kechari mudra involves curling the tongue so that the bottom of the tongue rests against the soft palate at the back of the roof of one’s mouth. This seems to reduce turbulence that would be created by air swirling in one’s oral cavity, and makes more of a direct line of travel for the breath in and out through the nasal passageways. At a minimum, it focuses one’s attention on the area the breath is passing through, and makes one aware of the breath.)

All this talk about one’s immune system keeping one safe may seem a bit pollyannaish or over-optimistic. Don’t get me wrong, I follow and would recommend others follow all the basic precautions regarding washing one’s hands and minimizing hanging out in high density environments — particularly high density environments with high-risk individuals. (i.e. for the asymptomatic [or alternatively-symptomatic individuals, i.e. those who have something but probably not COVID-19] who think they absolutely must be tested to have peace of mind, realize that you are likely walking into a high-risk environment and increasing your chance of self-fulfilling prophecy. Just sayin’. If you are able to rest comfortably, you might want to consider doing so.)

Back to the issue of being irrationally optimistic or a Pollyanna. My response is: fair enough. But there is an upside to being overly optimistic (if cautious) but none-whatsoever to being a worrier. Again, by being “a worrier” I’m not talking about taking precautions, I’m talking about obsessing or being needlessly pessimistic about the bodily systems (e.g. your immune system, your lymphatic system, your digestive system, etc.) that are keeping you safe all day and everyday.

I’d say if there is an upside to the pandemic, it was in reminding me to practice gratitude toward my body, my immune system, my gut bacteria, etc. — all of which keep me feeling excellent 99.9% percent of the time. Does that mean I think I can’t catch infection? No, it doesn’t, but it does mean that if I catch one my body will be much more effective at defending itself.

So when people ask me why I’m not worried about traveling, it’s because my immune system is awesome and I’m thankful for it every day.

A couple of post-scripts:

– I’ve been seeing the swarm of memes about toilet paper shortage in the US. Having moved to a part of the world that recognizes that wiping one’s backside with dry paper isn’t the height of sanitary practice, all I can say is: “You might want to look into what most of the world does most of the time.”

– I understand that there is a desire to curtail a wider spread of the virus, but this easily tips into a form of xenophobia — “a your COVID-19 is worse than our COVID-19.”  If a person is without symptoms, being Chinese (or from any other country with many cases) doesn’t mean that they are Typhoid Mary.

BOOK REVIEW: Pain: Considering Complementary Approaches by NCCIH

Pain: Considering Complementary ApproachesPain: Considering Complementary Approaches by National Center for Complementary and Alternative Medicine
My rating: 4 of 5 stars

Online here

 

The National Center for Complementary and Integrative Health (NCCIH) has put out a new edition (dated 2019) of its pamphlet (about 50 pages) about how useful various complementary practices are in helping patients reduce, or cope with, pain. The NCCIH is a center in the National Institutes of Health (NIH) that serves as a clearinghouse for information about how alternative and complementary practices perform in treatment of various ailments. While alternative (instead of mainstream medicine) and complementary (in conjunction with mainstream medicine) are quite different, in almost all cases this work herein is reporting on the latter basis. The complementary practices in question include: yoga, taiji, meditation and mindfulness, massage, acupuncture, chiropractic manipulation, relaxation methods, and others.

Complementary approaches to treatment of pain is a particularly salient topic these days as the mainstream medical approach (giving patients pills to gobble down) has resulted in what many have called a “crisis” of opiate addiction. So, if it’s possible to reduce the grip of pain with practices that at best have numerous other health benefits and at worst do no harm, than that’s a pretty good outcome.

Chapters three through eleven form the pamphlet’s core, and all but the last of those look at one complementary practice each, including (in order): acupuncture, massage, meditation, relaxation techniques, spinal manipulation, taiji (a.k.a. tai chi, or tai chi chuan), yoga, and dietary supplements and herbs. Chapter 11 discusses a few additional (less popular) practices. These chapters follow a three-prong approach: 1.) is it safe? 2.) does it help mitigate pain? and 3.) where can I find more information? [Spoiler alert: In almost all cases the answer to #1 is roughly “Yes, for most people, but possibly not for you. Check with your doctor,” and to #2 is usually something like: “there is some preliminary evidence that in certain cases certain people may have benefited.”] The chapters before (ch. 1 & 2) and after (ch. 12 to 14) provide background context and additional information.

On the positive side, it’s great that this information has been gathered together and packaged into a readable format with pictures and easy to read text.

On the down side, this was clearly a document put together by a committee of bureaucrats in consultation with lawyers. It is so laden with qualifiers and spongy speak that it’s impossible to discern how strong the evidence is for the various practices or how one compares to another. I felt that they could have given the same information in a three-column table in which the first column is the practice, the second column is “can’t hurt to try*” [*provided your physician concurs,] and the third column would be “nah, this stuff is fake.” [Spoiler alert: almost everything besides homeopathy would have the first column checked, but the consensus seems to be that homeopathy is pseudo-scientific quackery designed to sell water at medicinal prices.]

This booklet is available on the web for free, so if you’re interested, check it out. But don’t expect to come away with any profound insights. It’s not that kind of booklet.

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