I'm Don Mackintosh and
I'll be your host today.
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And with us... joining
us... is Dr. Neil Nedley
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from Ardmore, Oklahoma.
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Dr. Nedley is a
specialist in internal medicine,
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which just means he takes
care of all the things that are
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inside your body,
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and also a sub-specialist in
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cardiology focusing on your
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heart and other...
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Highly trained. We're
happy that he's with us today.
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A few weeks ago I was listening
to a man relate a story
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about a professor who
was doing an illustration
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that I think is a good way
to introduce today's program.
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And this particular
professor had a big jar,
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and he was putting
some rocks in that jar.
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He put some big,
large rocks in first
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and then he put some gravel in
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and then he put some sand in.
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And then he got
through with the experiment,
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and he asked his
students... he said:
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"What did you learn
from this experiment? "
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To which his students replied:
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"We don't know. "
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And he said: "Well the important
thing I want you to learn
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is that if I hadn't put
these big rocks in first
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then we never would have been
able to get the other ones in. "
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It's important to
put those big rocks in.
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And today we're going to be
talking about optimal health
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and what we can do to
really have optimal health.
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We're going to be
talking about big principles
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in today's program.
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And who better than Dr. Nedley
to talk with us about that.
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What are some of
those big principles?
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What are some of those
things that we need to look at?
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Or maybe a better question:
what's causing us to die?
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Then maybe we can look
at those underlying causes.
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It is interesting to take a look
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at the causes of death
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in America today. It's actually
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pretty enlightening.
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The #1 cause of death in
America is heart disease.
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And really we go on the basis of
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death certificates filled out
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by physicians as far as the
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causes of death.
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Now heart disease is actually
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although it's a disease cause
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it's not really an underlying
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cause that causes the heart
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disease. We'll get to that
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in a moment. But as you see
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914,000 individuals
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die from heart disease in this
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country. 538,000 died of cancer
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in 1995.
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#3 cause of death - chronic lung
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disease - 105,000.
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Accidents are the #4 cause
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of death. And really most people
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consider accidents as something
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that's not preventable.
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Most of those accidents actually
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are preventable by paying
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attention to lifestyle factors
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as well. The #5 cause of death:
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pneumonia and influenza.
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People think that's
not a preventable cause.
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That is largely a preventable
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cause of death as well.
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Diabetes #6.
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Diabetes does not have to come
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about... in fact, can be
controlled through lifestyle
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measures so that these deaths
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do not have to occur.
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And then HIV and AIDS...
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the 7th leading cause of death
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in 1995...
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also a very preventable cause.
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And then rounding out
the list there is suicide,
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liver cirrhosis,
and kidney failure.
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And if we take a look at all 10
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of those leading causes of death
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we find out that
we're dealing with diseases
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that are really
caused by underlying factors
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that are really self-inflicted.
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In other words, people
have chosen to live a lifestyle
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that lends to these diseases
which then brings about death.
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Hmmm. One question: when
you say chronic lung disease,
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what does that mean exactly?
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Chronic lung disease
deals with emphysema,
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chronic bronchitis.
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And that really in most cases
is caused by cigarette smoking.
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OK. So of the 10
leading causes of death then,
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if we looked at them
closer, there's really
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things that each of us
could do to prevent those
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and really have optimal
health is what you're saying.
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That's exactly right.
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In fact, Dr. McGinnis from
the Centers of Disease Control
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in Atlanta put together
a very interesting study
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that is very well respected
by physicians throughout this
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nation and
scientists throughout the nation
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actually looking at the
underlying factors that cause
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these deaths. And this
is quite a different list
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in front of you. But notice:
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poor diet and also he included
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activity pattern... 582,000
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deaths just from what people
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are putting into their body
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or what they're doing with
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their body inactivity.
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And that is a conservative
estimate by the way.
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Really, the study itself
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was very conservative...
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meaning that there are a lot
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of additional causes of death
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probably that are
not accounted for.
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But he wanted to
be quite conservative.
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So if they improved their diet,
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that would negate
500,000 deaths a year basically.
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That's right.
538,000 deaths per year. Wow!
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Now the second leading cause
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of death is tobacco.
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486,000 deaths in this country
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just from tobacco alone.
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Wow. And that not only includes
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the cancer deaths but the heart
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disease deaths and the other
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type of diseases that come about
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from tobacco usage.
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The #3 cause of death is alcohol
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and lately we have
heard the media tout alcohol
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as something
that's health- giving.
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But how can it be healthgiving
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when it's the #3 cause of death
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even by conservative estimates?
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Good point. #4 is
infectious diseases.
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90,000 deaths from
infectious diseases.
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And if our immune systems are in
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tip-top shape this
doesn't need to happen.
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And if we're using proper
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hygiene we'll also prevent some
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infectious diseases.
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Toxic agents: 60,000 deaths.
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Firearms: 35,000 deaths.
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And sexual behavior in the year
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they did the study was 30,000
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deaths. Actually that sexual
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behavior figure - although
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that's not correct on what
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McGinnis came up with -
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that figure is now 40,000 deaths
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meaning that what people decide
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to do with their bodies sexually
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really illicit sex
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is producing more deaths in this
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country than are firearms
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and all of these AK-47s, etc.
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So that's probably related to
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AIDS and types of
behaviors that lead to that...
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different things
like that. That's correct.
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Certain types of hepatitis:
hepatitis B and hepatitis C
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can be sexually transmitted.
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Cervical cancer is actually
a sexually transmitted disease
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from the papilloma virus, and
that kills thousands of people
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in our country
every year as well.
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Well certainly I
think today's program is
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going to go right along with
our actual title for this...
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this entire program:
Health For A Lifetime.
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Yes. And what we're looking
at here is how we can increase
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you know the quantity of years
we live and also the quality.
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But how can we
live longer lives?
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Well, Dr. Belloc and Breslow
were the first ones to really
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take a look at lifestyle factors
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and to see how they
related to longevity...
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how long people live.
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And they were really the ones
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that put preventive medicine
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on the map.
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They looked at 7 lifestyle
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factors that were directly
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related to how long
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the residents of Alameda County,
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California, lived.
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Sleeping 7-8 hours/night.
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No eating between meals.
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Interestingly, that #1...
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those that slept less than 6 hrs
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had an increased risk of death
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and those that slept more than
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9 hours had an increased risk
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of death. And so you can
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actually sleep too much
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as well as not sleeping enough.
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Need to keep those alarm clocks
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intact, isn't that right?
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Yes, and going to bed time
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intact as well.
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Eating breakfast regularly
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is actually associated with
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longevity. Those that eat a good
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substantial breakfast
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live longer.
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Maintaining proper weight is #4.
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Exercising regularly is #5.
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#6 in their study was moderate
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or no use of alcohol.
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Some of these we would update
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today, particularly #6.
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The best health giving
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instruction would be no use
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of alcohol.
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And #7: No smoking.
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Each one of these have it
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independently as well as
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collectively. The more health
habits followed the better
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were related to how long the
residents of Alameda Co. lived.
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So just those 7
seemingly simple factors
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if we would just focus on those
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we could really largely
influence the quantity of
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life... the length
of life we live. Yes.
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From that study
Dr. Belloc and others
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extracted what we
call health-age tables
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that are quite interesting.
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The health-age tables
really tell you how old you are
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health wise... which may be
quite different from how old you
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are chronologically.
For instance, if we had a
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40-year-old individual who
was following all 7 of Breslow's
00:10:03.53\00:10:06.61
health habits according to these
health-age tables, they are only
00:10:06.81\00:10:09.62
27 years old. Hmmm.
00:10:09.82\00:10:11.36
If they, however, are
only following 2 of Breslow's
00:10:11.46\00:10:13.80
health habits, they
are 50... Let's see, it's,
00:10:14.00\00:10:18.93
40 + 19... 59 years of age.
00:10:19.13\00:10:23.09
And so really, a difference
between 27 and 59 health-wise
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just based upon the
lifestyle habits that they are
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participating in
on a daily basis.
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So that means that I am
probably younger than you
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or you're younger than me...
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just depending if we
looked at that. That's right.
00:10:37.88\00:10:40.67
You know, it doesn't have any-
thing to do with chronological.
00:10:40.70\00:10:41.77
Yeah. And actually you can be...
00:10:41.88\00:10:44.89
It's easy for a
person actually to be younger
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than their own
children health-wise.
00:10:49.79\00:10:51.19
If their children are not
following good health habits
00:10:51.29\00:10:53.52
and they themselves are,
health-wise they will actually
00:10:53.72\00:10:56.42
be younger than
their own offspring.
00:10:56.52\00:10:57.99
That's probably true with
people that are coming from,
00:10:58.29\00:11:00.55
you know, countries that
have much healthier lifestyles
00:11:00.75\00:11:04.03
and then going to
a Western lifestyle.
00:11:04.23\00:11:06.90
They're probably younger
than their children in a sense.
00:11:07.10\00:11:09.68
That's right. We've seen
that in Hawaii, for instance,
00:11:09.81\00:11:12.01
where the native Hawaiians
have followed a good lifestyle.
00:11:12.21\00:11:14.57
And since McDonalds and
Wendy's and everything have come
00:11:14.77\00:11:17.87
over there, their children
have gotten off that lifestyle.
00:11:17.97\00:11:20.46
And their children are seeing
the doctor a whole lot more
00:11:20.56\00:11:22.46
often their parents who
are out working in the fields
00:11:22.56\00:11:24.86
and eating the good food.
00:11:25.06\00:11:26.71
Thing was a doctor friend of
mine, just recently he told me
00:11:27.01\00:11:29.64
"If you pass
through those golden arches,
00:11:29.84\00:11:31.66
you're well on your
way to the pearly gates. "
00:11:31.70\00:11:33.78
Oh, sounds like Dr. Castelli.
00:11:35.71\00:11:38.16
That's one of
his favorite lines.
00:11:38.36\00:11:40.93
Well let's talk about
some of those, you know, those
00:11:42.21\00:11:44.52
health habits that
you've mentioned there.
00:11:44.72\00:11:47.39
For instance... breakfast.
00:11:47.59\00:11:50.07
What are the
advantages of a good breakfast?
00:11:50.37\00:11:53.04
And how can you start liking
breakfast or wanting to do that
00:11:53.24\00:11:58.75
if you haven't really
gotten into that pattern?
00:11:58.95\00:12:00.48
Well, the state of Iowa
were the first ones to conduct
00:12:00.78\00:12:05.07
the Iowa Breakfast Study.
00:12:05.27\00:12:06.70
And this study actually looked
at students when they were
00:12:07.00\00:12:09.87
in school and took a look
at a group of students who
00:12:09.97\00:12:12.52
were eating a healthy
breakfast versus those
00:12:12.62\00:12:14.48
that were eating
no breakfast at all.
00:12:14.68\00:12:16.14
And many students come to
school not eating breakfast.
00:12:16.44\00:12:20.24
And then they've done
crossover studies where
00:12:20.54\00:12:23.73
they take the individuals
who are now eating breakfast
00:12:23.93\00:12:27.05
and feed them no breakfast
00:12:27.25\00:12:28.82
and then do the
opposite with the other group
00:12:29.12\00:12:31.50
just to see what
happens with their performance.
00:12:31.70\00:12:33.70
And what we have found out
from this and other studies
00:12:34.00\00:12:36.20
is that breakfast does have
some very definite advantages.
00:12:36.40\00:12:39.45
In fact, students in this study
scored a grade letter higher
00:12:53.17\00:12:56.86
performance than they
would otherwise just by eating
00:12:56.98\00:13:00.45
breakfast regularly.
00:13:00.55\00:13:01.74
And my question is,
Don: Is this study about
00:13:02.04\00:13:04.93
the quantity of life
or the quality of life?
00:13:05.13\00:13:07.62
Well I think it would be
about the quality of life.
00:13:07.82\00:13:10.61
Yes. The quality of life.
00:13:10.81\00:13:12.62
And interestingly, each
one of Breslow's health habits
00:13:12.72\00:13:15.93
has to do not only
with how long people live
00:13:16.13\00:13:19.42
but the quality of
life that they're living
00:13:19.72\00:13:22.97
while they're living it.
00:13:23.07\00:13:24.73
Well, I think that as I
was travelling over here
00:13:25.69\00:13:29.29
the other day I saw a few
people on the highway that I...
00:13:29.39\00:13:31.56
I'm pretty sure
didn't have breakfast
00:13:31.66\00:13:33.74
based on what we've just seen.
00:13:33.94\00:13:36.65
Their reaction time
was not very good, huh?
00:13:36.95\00:13:39.68
Yeah, that's right.
00:13:39.99\00:13:41.34
So breakfast is a... Well,
one thing you didn't answer,
00:13:41.64\00:13:44.37
though, was how can we
learn to like breakfast
00:13:44.57\00:13:47.25
if we haven't up to this point?
00:13:47.45\00:13:49.33
Well, actually by eating lighter
suppers or not eating supper
00:13:49.73\00:13:55.67
we'll be hungry for breakfast.
00:13:55.87\00:13:57.26
One of the most common reasons
that people give me in my office
00:13:57.46\00:14:00.14
as far as skipping
breakfast is concerned is:
00:14:00.34\00:14:02.16
"I'm just not
hungry in the morning. "
00:14:02.26\00:14:03.79
And I ask them to skip
supper for five meals in a row
00:14:04.09\00:14:08.52
and then see if
they're hungry for breakfast.
00:14:08.72\00:14:10.16
I have yet to have a patient
come back who has done that
00:14:10.36\00:14:13.90
and say: "I am no
longer hungry in the morning. "
00:14:14.10\00:14:16.43
Those hunger pangs start
pretty early when you skip that
00:14:16.73\00:14:20.24
evening meal.
00:14:20.34\00:14:21.43
So there is some
significance to when we eat.
00:14:21.64\00:14:25.36
Mealtimes and all these
things are interrelated.
00:14:25.57\00:14:28.50
Yes, and interestingly enough
one of the most common reasons
00:14:28.70\00:14:32.15
I also get for
people skipping breakfast
00:14:32.25\00:14:34.31
is that they're
trying to lose weight.
00:14:34.51\00:14:36.63
And they think that
it's important for them to
00:14:36.93\00:14:39.24
skip a meal a day and
so they skip breakfast.
00:14:39.34\00:14:42.03
And it never works.
00:14:42.23\00:14:44.18
What do you mean it never works?
00:14:44.38\00:14:45.92
Well, Dr. Cuff from Louisiana
did a very interesting study,
00:14:46.22\00:14:50.95
Don. He took over 595
00:14:51.15\00:14:54.90
overweight patients -
now this was a large study,
00:14:55.00\00:14:57.82
not just a small
group of 10 or 20 people -
00:14:57.95\00:15:00.46
and he told them not
to change their eating...
00:15:00.66\00:15:04.33
what they were eating as
far as the amount of calories
00:15:04.63\00:15:07.77
during the day or even the
types of food they were eating.
00:15:07.97\00:15:10.22
He just asked them to
eat a substantial breakfast
00:15:10.42\00:15:13.22
and a good lunch with
nothing to eat for 8-1/2 hours
00:15:13.42\00:15:17.43
before going to bed.
00:15:17.63\00:15:18.98
Ideally their last intake of
food was to be at around noon
00:15:19.18\00:15:22.82
but no later than 3 PM.
00:15:23.02\00:15:25.32
And so every one of these
people were skipping supper
00:15:25.62\00:15:29.21
essentially... and all
of them lost weight - hmmm -
00:15:29.41\00:15:33.38
that successfully
implemented the program.
00:15:33.48\00:15:37.35
And in fact the next graphic
tells us some other advantages
00:15:37.65\00:15:41.20
of this weight loss program:
00:15:41.40\00:15:43.19
And so there were other
advantages besides weight loss
00:16:08.46\00:16:11.36
that they experienced as a
result of switching over to
00:16:11.56\00:16:15.09
a heavy morning meal and then
getting off of the evening meal.
00:16:15.19\00:16:19.26
How does that work
with the hemoglobin?
00:16:19.67\00:16:21.61
What causes that?
00:16:21.81\00:16:23.81
Well, that's a good
question. I'm not sure exactly
00:16:24.11\00:16:26.49
the reason for that
00:16:26.69\00:16:28.55
or... In the study itself
00:16:28.76\00:16:30.23
no reason was necessarily given
00:16:30.26\00:16:31.94
why the
hemoglobin levels increased.
00:16:32.14\00:16:33.77
But hemoglobin is what carries
the oxygen through the blood.
00:16:34.08\00:16:37.74
And it stands to reason that
the more we have up to a point
00:16:37.94\00:16:41.38
the better that's going to be.
00:16:41.58\00:16:43.15
Yeah, that's what maybe
would account for the level
00:16:43.45\00:16:47.06
of alertness when you
have a little more oxygen
00:16:47.16\00:16:48.92
going around as well, too.
00:16:49.02\00:16:50.34
Well, why don't we just
move beyond these leading causes
00:16:50.54\00:16:53.64
of death. We've been looking
kind of at the big things
00:16:53.74\00:16:57.37
that we can do...
breakfast being one of those.
00:16:57.47\00:16:59.54
But what can we do to really
further increase our endurance
00:16:59.96\00:17:05.50
and move in that direction?
00:17:05.60\00:17:06.85
Well, since the time of Belloc
and Breslow there have been
00:17:07.16\00:17:11.03
a number of studies showing
that it's not only important
00:17:11.24\00:17:13.68
as far as when we
eat... For instance,
00:17:13.88\00:17:16.95
eating breakfast and no eating
between meals which Dr. Breslow
00:17:17.05\00:17:21.31
stated was very good for health,
but actually what types of foods
00:17:21.51\00:17:24.73
we're putting into our body.
00:17:24.93\00:17:26.90
And the types of food that
are best as far as our body
00:17:27.20\00:17:31.07
is concerned are
really the plant foods:
00:17:31.17\00:17:33.91
fruits, grains,
nuts, vegetables.
00:17:34.11\00:17:36.85
People that
subsist on these foods...
00:17:37.35\00:17:41.10
In fact, the more you
subsist on these foods
00:17:41.40\00:17:44.66
to the entirely state,
00:17:44.86\00:17:46.60
really the better the
health of the individual...
00:17:46.80\00:17:49.61
the longer they live and
the higher the quality of life
00:17:49.81\00:17:52.03
they have while
they're living it.
00:17:52.23\00:17:53.38
So they'll get enough protein?
00:17:53.48\00:17:54.77
Yes, it's actually
easy to get enough protein.
00:17:55.18\00:17:57.81
If you're eating enough
vegetarian food to maintain
00:17:58.11\00:18:00.97
your weight - that is, the
vegetables and the grains -
00:18:01.07\00:18:03.85
you will be getting all 8
of the essential amino acids.
00:18:04.05\00:18:07.76
You really don't need to
have animal products to get
00:18:08.06\00:18:10.81
the 8 essential amino acids.
They're in the plant foods
00:18:11.01\00:18:13.57
all by themselves. In
fact, if you were to subsist on
00:18:13.67\00:18:16.14
nothing but white potatoes
or nothing but broccoli alone -
00:18:16.35\00:18:19.20
although we
wouldn't recommend that -
00:18:19.40\00:18:21.26
you would still be getting
all 8 essential amino acids
00:18:21.47\00:18:23.99
as long as you were eating
enough to maintain your weight.
00:18:24.19\00:18:26.10
Um-hmm.
00:18:26.30\00:18:27.76
Well, what about your
energy level? I mean...
00:18:28.50\00:18:31.42
some people say: "Well, if you
00:18:31.62\00:18:33.56
eat like that you're not going
00:18:33.66\00:18:34.89
to have the zip that
00:18:34.99\00:18:36.78
someone who eats right... "
00:18:36.89\00:18:37.86
Some people that are
used to an animal-based diet
00:18:38.38\00:18:40.58
once they switch over they might
feel a little weaker at first
00:18:40.68\00:18:43.43
and so they think that
vegetarians are weaker.
00:18:43.66\00:18:45.77
But in reality their endurance
and their level of strength
00:18:45.87\00:18:49.11
is higher.
00:18:49.31\00:18:50.62
One study took a look at
this and showed that those that
00:18:50.82\00:18:56.30
switch over to a vegetarian diet
00:18:56.50\00:18:58.27
have a much greater
energy output for a much longer
00:18:58.47\00:19:02.16
period of time.
00:19:02.26\00:19:03.57
And this study looked at
00:19:03.67\00:19:04.73
bicyclers that exercised
00:19:04.83\00:19:07.92
to the point of exhaustion.
00:19:08.06\00:19:09.40
And you can see those that were
00:19:09.43\00:19:10.79
on a high protein/fat diet
00:19:10.89\00:19:12.62
exercised 57 minutes.
00:19:12.82\00:19:14.93
These were the same
group of individuals
00:19:15.13\00:19:16.98
in all three. They were just on
00:19:17.08\00:19:18.42
this diet for a period of time
00:19:18.52\00:19:19.96
before they did the exercise.
00:19:20.16\00:19:21.88
When they were on a lower animal
00:19:22.08\00:19:23.71
product and a lower fat diet,
00:19:23.81\00:19:25.49
and a higher carbohydrate diet,
00:19:25.69\00:19:27.02
they went from 57 minutes to
00:19:27.12\00:19:29.48
an hour 54 minutes
00:19:29.58\00:19:31.29
before being exhausted.
00:19:31.49\00:19:33.01
And then the vegetarians:
00:19:33.21\00:19:34.54
two hours and 47 minutes
00:19:34.74\00:19:36.80
to exhaustion.
00:19:36.90\00:19:38.53
And thus, vegetarians have
00:19:38.67\00:19:40.67
greater endurance. That's why
00:19:40.78\00:19:41.82
marathon runners go
on a vegetarian diet
00:19:41.92\00:19:43.70
before they run the marathon.
00:19:43.80\00:19:45.24
That's why even animal species
have much greater endurance.
00:19:45.54\00:19:49.41
Elephants, for instance,
as muscular as they are
00:19:49.51\00:19:53.05
and as heavy as they
are, can run all night
00:19:53.25\00:19:55.12
for 20-30 miles an
hour and not tire out...
00:19:55.32\00:19:58.64
because
elephants are vegetarian.
00:19:58.94\00:20:02.21
The animal-product eaters,
the tigers and the lions,
00:20:02.51\00:20:05.69
they can run fast
for about 90 seconds
00:20:05.82\00:20:07.81
and then they're through.
00:20:08.01\00:20:09.13
And they can't... They
can't continue along that
00:20:09.43\00:20:13.71
high-intensity type of
exercise for very long.
00:20:13.91\00:20:16.47
So you need to run like
an elephant and eat like
00:20:16.87\00:20:20.58
an elephant... so to speak...
00:20:20.68\00:20:22.30
since they're
vegetarian. That's right.
00:20:22.60\00:20:24.40
Maybe not portions, but run as
far and as long as an elephant.
00:20:24.50\00:20:29.80
What about
marathons? Is that a good idea?
00:20:30.10\00:20:34.18
Is that something
you should be doing?
00:20:34.28\00:20:35.35
Some people have said:
"You do that, that's too taxing
00:20:35.55\00:20:37.61
on your body. "
Well, we need to exercise
00:20:37.72\00:20:39.98
regularly every day. It
is true that marathon running
00:20:40.18\00:20:43.44
by itself is not the
healthiest type of exercise.
00:20:43.64\00:20:47.06
It can suppress the immune
system by going a long period
00:20:47.27\00:20:50.15
of time and basically
exhausting your energy
00:20:50.25\00:20:52.91
in storage. But
running anywhere from 3-8 miles
00:20:53.11\00:20:57.28
a day on a daily basis is
something that is very healthy.
00:20:57.48\00:21:00.21
Brisk walking for a long
period of time is healthy.
00:21:00.62\00:21:04.10
There's a lot of different
aerobic-type of exercises -
00:21:04.24\00:21:07.14
swimming, bicycling,
digging in the garden -
00:21:07.34\00:21:11.18
these are very
healthy activities
00:21:11.38\00:21:13.27
that if you continue for
more than 20 minutes a day
00:21:13.47\00:21:16.51
you're going to get
some substantial benefit from
00:21:16.71\00:21:18.93
health wise. What do you do?
00:21:19.03\00:21:21.10
I put you on... I run. You run?
00:21:21.31\00:21:23.22
I run and I play tennis
00:21:23.52\00:21:25.73
and occasionally I'll do
some brisk walking with my wife
00:21:25.93\00:21:29.24
or do some sprints...
walk/run sprints with my wife.
00:21:29.48\00:21:33.41
But when I'm alone I either run
or I have some tennis partners
00:21:33.61\00:21:38.30
that keep me going aerobically.
00:21:38.50\00:21:39.89
So what would you recommend
to the viewers looking on
00:21:40.09\00:21:42.54
that says: "Well, look, I
really want to start that? "
00:21:42.64\00:21:44.69
Should they start
slow? Should they?
00:21:44.90\00:21:46.50
How should they go about
getting into an exercise program
00:21:46.70\00:21:49.02
if they say: "All
right, you convinced me.
00:21:49.22\00:21:50.26
I want to run like an
elephant and eat like one too? "
00:21:50.36\00:21:52.20
I recommend to
actually start walking first.
00:21:52.40\00:21:54.97
OK. Walking is a
very safe exercise.
00:21:55.17\00:21:57.68
It is aerobic if
it's done briskly.
00:21:57.88\00:22:00.30
And most people can start
on a brisk walking program
00:22:00.50\00:22:03.70
right away. If they're not
used to any exercise at all,
00:22:03.80\00:22:06.18
they may have to start slower.
00:22:06.32\00:22:08.27
But we don't want them to
get exhausted at the point of
00:22:08.47\00:22:10.41
thirty minutes. We
want them to feel healthy
00:22:10.51\00:22:12.26
at the 30-minute point.
But we recommend that they
00:22:12.36\00:22:14.34
start walking for a
30-minute time stretch
00:22:14.44\00:22:16.37
and then try to get to
the point where they're doing
00:22:16.57\00:22:19.05
three miles in
45 minutes or less
00:22:19.25\00:22:21.55
as far as brisk
walking is concerned.
00:22:21.76\00:22:24.19
Treadmill as good
as walking outside?
00:22:24.59\00:22:27.37
Outdoor exercise has the
advantage of the fresh air
00:22:27.57\00:22:30.79
and the negative
ions and the sunshine:
00:22:31.00\00:22:32.88
all of which are
health-giving agents.
00:22:32.91\00:22:35.28
And so you can get three
of life's natural remedies -
00:22:35.48\00:22:38.44
exercise, sunshine, and fresh
air - by doing it outdoors.
00:22:38.54\00:22:41.39
Treadmill is better than
no exercise at all, however.
00:22:41.69\00:22:44.33
And if your choice is exercising
on a treadmill or not exercising
00:22:44.57\00:22:48.24
then I would definitely
recommend the treadmill.
00:22:48.44\00:22:50.15
Is it OK to go
out when it's cold?
00:22:50.35\00:22:53.24
It is OK to go
out when it's cold.
00:22:53.55\00:22:55.80
There's no such thing as bad
weather... just bad clothing.
00:22:56.00\00:22:58.61
That's a good one. And so we
just need to dress appropriately
00:22:58.81\00:23:02.19
for it and get outdoors.
00:23:02.39\00:23:04.17
Of course, I wouldn't recommend
going outside in a thunderstorm
00:23:04.27\00:23:06.67
or something like that.
There are some limits to that.
00:23:06.87\00:23:08.71
But in general if
we wear proper clothing
00:23:08.91\00:23:12.14
we can exercise
just about year 'round.
00:23:12.35\00:23:14.26
You don't want that extra
exposure to focused light energy
00:23:14.47\00:23:17.19
in a thunderstorm I would say.
00:23:17.39\00:23:18.86
Are there any
benefits to endurance training?
00:23:19.06\00:23:21.61
Yes. Benefits to endurance
training are not only that
00:23:21.91\00:23:25.17
you will live longer but
you will suffer a lot less
00:23:25.27\00:23:27.96
from certain diseases.
And actually, certain diseases
00:23:28.16\00:23:30.86
can be helped
through endurance training.
00:23:31.06\00:23:33.17
Our next graphic
illustrates just a few of the
00:23:33.47\00:23:37.80
definite benefits
that science has shown us
00:23:38.00\00:23:40.34
from health training.
00:23:40.54\00:23:42.24
It strengthens the bones
00:23:42.54\00:23:43.56
causing less osteoporosis.
00:23:43.76\00:23:45.63
It helps prevent or control
00:23:45.83\00:23:48.03
diabetes. Those that exercise
00:23:48.13\00:23:49.78
regularly have a much less
00:23:49.88\00:23:51.56
chance of developing diabetes
00:23:51.67\00:23:53.17
and those who are already
00:23:53.37\00:23:54.51
diabetic have much better
00:23:54.61\00:23:55.70
control by exercising regularly.
00:23:55.80\00:23:57.62
It certainly helps to control
00:23:57.82\00:23:59.39
obesity by expending calories.
00:23:59.49\00:24:01.16
It decreases the risk of certain
00:24:01.36\00:24:03.31
cancers - breast cancer,
00:24:03.41\00:24:04.71
ovarian cancer and
colon cancer are just three
00:24:04.89\00:24:07.64
of the cancers that are
00:24:07.85\00:24:08.97
definitely decreased in
those that exercise regularly.
00:24:09.07\00:24:11.62
It helps control anxiety.
00:24:12.47\00:24:13.84
There is so much anxiety and
00:24:13.94\00:24:15.08
stress in our world today, Don.
00:24:15.18\00:24:16.78
One of the best
coping mechanisms is actually
00:24:16.98\00:24:19.54
regular aerobic exercise.
00:24:19.64\00:24:21.28
And that can actually give us
00:24:21.58\00:24:24.39
the resources to combat
00:24:24.59\00:24:26.12
the stress always around us.
00:24:26.22\00:24:28.04
It also can treat depression.
00:24:28.24\00:24:29.97
It is one of the best
treatments for depression.
00:24:30.07\00:24:31.82
It works as good as the Prozac
00:24:32.03\00:24:33.59
and these medications.
00:24:33.79\00:24:35.20
It doesn't work
right away, however.
00:24:35.41\00:24:36.99
People have to exercise for
00:24:37.00\00:24:38.37
about a week before they notice
00:24:38.47\00:24:39.71
a benefit as far as
depression is concerned.
00:24:39.81\00:24:41.82
But after that week period
00:24:42.02\00:24:43.57
of time they'll start noticing
00:24:43.68\00:24:44.97
the benefit and then they'll get
00:24:45.07\00:24:46.10
peak benefit in 3-4 weeks.
00:24:46.20\00:24:48.06
There are also some
other benefits such as
00:24:48.26\00:24:50.35
improving stress
control mechanisms.
00:24:50.45\00:24:53.55
Improving
symptoms of Alzheimer's.
00:24:53.75\00:24:55.29
There was a very interesting
study taking a look at
00:24:55.49\00:24:57.91
Alzheimer's giving them talking
and conversational therapy
00:24:58.02\00:25:01.14
or exercise therapy.
00:25:01.34\00:25:03.08
And the one given
the exercise therapy
00:25:03.38\00:25:05.04
had better conversational
and talking skills
00:25:05.24\00:25:07.46
than the ones given the
conversational and talking
00:25:07.66\00:25:10.05
protocol. And so
exercise is very important
00:25:10.15\00:25:13.24
in improving the
symptoms of Alzheimer's.
00:25:13.45\00:25:15.27
It can improve claudication...
that's painful legs
00:25:15.47\00:25:18.11
while walking due to
shortness of blood supply.
00:25:18.31\00:25:20.51
It can help
control osteoarthritis:
00:25:20.72\00:25:23.09
the most common type
of arthritis in America.
00:25:23.19\00:25:25.30
And it can even
improve fibromyalgia disease...
00:25:25.60\00:25:28.08
those painful muscles.
00:25:28.28\00:25:30.36
Endurance training does
have some definite benefits.
00:25:30.66\00:25:33.33
So what we're talking about
here with endurance training
00:25:33.63\00:25:36.67
is improving the... not
just the quantity of life
00:25:36.87\00:25:39.41
but also the quality of life
00:25:39.61\00:25:40.74
because all those things
are related to that. Yeah.
00:25:40.94\00:25:42.79
Exactly. Some people
have a flippant statement
00:25:42.99\00:25:46.99
they make: "Well, you
have to die of something. "
00:25:47.20\00:25:48.82
But, you know, perhaps they
really haven't thought about
00:25:49.02\00:25:51.69
the real meaningful things
that happen in their life.
00:25:51.89\00:25:54.04
Maybe that's a
good way to close out.
00:25:54.25\00:25:56.75
What are some ways to
really look at what is the real,
00:25:56.96\00:26:00.30
you know, underlying
reason we want to be healthy?
00:26:00.40\00:26:03.56
Well, that's very important
because we need to try -
00:26:03.76\00:26:06.74
I try on a daily
basis - to get people
00:26:06.94\00:26:09.66
to change their
lifestyle for the better
00:26:09.77\00:26:12.14
so that they can
suffer less diseases
00:26:12.34\00:26:14.27
and so they can live a
longer and more fuller life.
00:26:14.37\00:26:16.37
And when I examine in
my office, I really am just
00:26:16.57\00:26:19.51
coming up with
their health status.
00:26:19.81\00:26:23.07
But underneath that health
status there are some definite
00:26:23.27\00:26:26.08
reasons for why
they are that way.
00:26:26.28\00:26:28.86
It has to do with their habits
00:26:29.06\00:26:30.76
as the next graphic illustrates.
00:26:30.80\00:26:32.47
And then the habits really are
00:26:32.67\00:26:35.49
directly related to their
00:26:35.69\00:26:37.26
culture.
00:26:37.46\00:26:38.71
And the culture, really there's
00:26:38.91\00:26:42.05
something that transcends that
00:26:42.25\00:26:43.49
and that is the personal choices
00:26:43.69\00:26:45.11
and values. There are some
00:26:45.14\00:26:46.22
people that grow up eating meat
00:26:46.32\00:26:47.74
and potatoes and not exercising.
00:26:47.84\00:26:49.29
They like the meat and potatoes
00:26:49.39\00:26:51.08
and not exercising 'cause that's
00:26:51.18\00:26:52.44
the way they grew up. But other
00:26:52.54\00:26:53.96
people grew up that way and
00:26:54.06\00:26:55.08
they're not eating that way.
00:26:55.18\00:26:56.34
And it's because they have made
00:26:56.54\00:26:57.63
personal choices and values
00:26:57.73\00:26:59.25
that transcend the culture.
00:26:59.36\00:27:01.03
And then, even more important
00:27:01.23\00:27:02.60
than that is the overall meaning
00:27:02.70\00:27:04.00
and purpose in life.
00:27:04.10\00:27:05.19
And if we get that
straightened around, we can get
00:27:05.29\00:27:06.96
all the above
straightened around
00:27:07.14\00:27:08.50
and the health status
straightened around as well.
00:27:08.70\00:27:11.91
Thank you, Dr. Nedley.
00:27:12.21\00:27:13.35
We've been visiting
with Dr. Neil Nedley.
00:27:13.55\00:27:15.56
He is an internist
in Ardmore, Oklahoma,
00:27:15.86\00:27:18.91
and he's just written a
book that summarizes very aptly
00:27:19.01\00:27:22.17
some of these
things we just covered.
00:27:22.37\00:27:23.81
It's called Proof Positive.
00:27:24.11\00:27:25.40
We invite you to call in
and learn more about that.
00:27:25.60\00:27:27.79
Learn more about what
we're talking about today.
00:27:27.89\00:27:29.81