The following program presents
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principles designed
to promote good health
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and is not
intended to take the place
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of personalized
professional care.
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The opinions and ideas expressed
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are those of the speaker.
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Viewers are encouraged to
draw their own conclusions
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about the information presented.
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Have you ever sat down
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and take
medications and wondered,
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"How did I get here?"
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Do you wanna reduce your need
for prescription medications
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and prevent further disease?
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Movement is the
topic on today's program.
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And we'll be sharing ideas
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that you can use to
improve your health today
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no matter where
you're starting from.
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The Ultimate
Prescription starts now.
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Thanks for joining us here today
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on the Ultimate Prescription,
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a program
dedicated to helping us
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better understand
God's design for our lives
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and experience better
health by following His plan.
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I'm your host, Nick Evenson,
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and I'm joined
by Dr. James Marcum
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for an excellent program today
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where we're gonna
share about movement.
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Dr. Marcum, welcome.
Thank you for joining us.
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Nice being here. And I
like the word excellent.
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Excellent. It's
an excellent program.
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That's gonna be, hopefully,
a word we can live up to.
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Right. That's right.
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But you know what makes
the program excellent really,
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is God makes it excellent.
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And it's our viewers
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who are watching
us that are listening,
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that are part of this family,
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that makes it
even more excellent.
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That's why we do this
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so we can all help
each other do better
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'cause everyone
wants to have good health.
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I want you to
have better health.
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I want to have
better health myself.
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I want our viewers
to have better health.
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And I also want through
that health portal to us
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understand how important
it is to stay close to Christ
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and how He's the
guy to permanent health,
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and that's
where we need to stay.
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That's the middle road
that we need to all look for.
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Yeah.
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So this is a big
topic, movement, yeah.
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Oh, boy.
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Yeah, I was gonna say movement,
a lot of folks say exercise.
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You say
movement, now why is that?
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Yeah. Yeah. Here's the reason.
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A lot of people just
don't like the word exercise.
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They don't want to do it.
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Oh, no, and I'm that
way too sometimes, you know?
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I say exercise,
that's not doable, okay?
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But movement, yeah,
like, I can do some movement.
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I can sort of
move back and forth.
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And it's such an
important thing to do.
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Not only is
movement a prescription
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for different medical conditions
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but it's a way we can
prevent a lot of disease,
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and a lot of disease states,
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or at least slow down
the aging of our genetics.
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We've talked before
about stress on the body, okay?
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Well, when we don't
move, that puts stress on us.
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You know, if you sit
in your seat all day long
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and you don't move,
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that puts some amount of stress.
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We were designed to move.
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The universe is
designed to move.
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Constantly moving.
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Yeah, we got the,
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you know, stars,
suns, galaxies, all moving.
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Everything is
moving at some level.
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If you break things down
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into the small biological realm,
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we have electrons
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that are moving
around nucleuses,
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you know, our bodies
are moving all the time.
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When we don't move things,
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there's a certain amount
of breakdown that occurs.
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You know, if
you're an athlete...
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And, you know,
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I watched the
football game not too long ago
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and I saw these
wonderful athletes performing.
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If they don't use
movement on a regular basis,
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they can't perform
at that higher level.
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Well, it goes with everything.
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You know,
movement is so important
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and yet in medicine,
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I see it stressing a pill.
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Sometimes, we stress procedures.
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But sometimes, the procedures
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are to treat a lack of movement.
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Sure. Go figure, you know?
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So isn't it smart
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if we as a program
as we as people today
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to at least think for a second.
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Maybe we should think about
the cause of these problems
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and maybe we could teach people.
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First of all, I think we
need to talk about reasons why,
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you know, things that we
can do for movement in our lives
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and also why we're not moving.
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Yeah.
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Well, before we get to
that, I want to just...
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We may have a new
viewer too out there watching.
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Yeah.
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And they're listening
to you and they're saying.
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"Hey, who's this guy?
He looks like a doctor.
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But who is he?"
With a white coat.
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Doctor, tell us.
You're a cardiologist?
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Yeah, yeah.
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And what's your specialty? Yeah.
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My specialty is
actually cardiology, okay?
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But I went to the
University of Texas
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and studied zoology,
big biology, big animals.
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Now I think if I went back,
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I'd like to study
small, small things, DNA.
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Sure.
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But I went there and
then I did internal medicine,
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you know, at the
Medical Center of Delaware.
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And then after that,
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I did a fellowship in cardiology
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at the University of Kentucky.
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And I actually,
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practiced in
Cincinnati area and Nashville
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before I moved
down to Chattanooga,
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where I practiced with The
Chattanooga Heart Institute.
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And I have 27
wonderful partners,
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and we practice modern medicine,
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and we just have
a great time there.
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And then on the side,
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you're the Speaker and Director
of Heartwise Ministries.
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Yeah.
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And your purpose
for that is what?
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Well, you know, in the office,
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you can't get
done all the things
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you need to with patience.
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So this is a way to
show the balance of medicine.
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I feel like, in the office,
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we really focus
more on modern medicine,
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and we don't focus as
much on lifestyle medicine
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or the key to
healing, the middle...
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The most important
thing is the relationship,
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the healing we have from Christ.
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So this gives me
another venue to,
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you know, point people to.
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And also, for instance,
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a lot of people have questions
when they leave the office.
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Yeah.
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I say, why don't
you go to our website
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HeartWiseMinistries.org
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and drop me a question?
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Or some people
might want to know
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more about lifestyle changes
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or how to do it or to
continue a relationship.
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So this is the way that
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I can do that through Heartwise,
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and we do things,
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we've been doing it
for quite a period of time,
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and we just want
to serve other people.
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And it also gives
other people tools
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that they can serve
their neighbors and friends.
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Yeah. Yeah.
00:05:48.48\00:05:49.81
So, viewers, if you're at
home and you have a question,
00:05:49.84\00:05:51.55
you want some
advice from Dr. Marcum
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or part of his team,
00:05:52.98\00:05:54.32
you can email us
through the website
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at HeartWiseMinistries.org.
00:05:55.72\00:05:58.19
And there's a lot of
health resources there,
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there's radio
programs, television programs,
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there's articles,
newsletter you can sign up for,
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lots of
resources that you can use
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to help find out more
about living in harmony
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with God's design for your life,
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and, also, a lot
on modern medicine
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to guide you there.
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Yeah.
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But we've got one question
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that's coming
through the website.
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Someone writes, "I've had
problems with swollen legs."
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Okay.
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"And my doctor is wanting me
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to take a
prescription medication."
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What kind of medications
would be taken for that?
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Well, sometimes,
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when you have
extra fluid in the body,
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doctors give a
prescription called a diuretic.
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Okay. Okay?
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And that takes
fluid out of the body.
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Specifically, the way it
takes fluid out of the body,
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it takes sodium out of the body.
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Okay?
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But these pills and
there's different ones,
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lasix and bumex
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and spironolactone
and chlorthalidone.
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There's many
different names of these.
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They take fluid out
of parts of the body,
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but they also take sodium.
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But when they do that,
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sometimes, they
take electrolytes too,
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like potassium and magnesium.
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So sometimes,
when you give them,
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people have cramps.
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Imbalance of electrolyte?
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Yeah, right. Okay.
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And sometimes, also remember,
these pills aren't smart enough
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just to take
fluids out of the legs.
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And they can take
fluids out of the whole body.
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And if you think about fluids,
70% of your brain is water.
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So what would happen, Nick,
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if I gave you a
fluid pill every day
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and you weren't
drinking water, you got sick,
00:07:17.40\00:07:19.63
and I took all the
fluid out of your leg,
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and I took fluid out
the rest of your body?
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Yeah, I'd get dehydrated
and dry up like a raisin.
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Exactly. You get dehydrated.
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You'd be Mr.
Grape to Mr. Raisin.
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Yeah. Not very good.
00:07:29.28\00:07:31.05
So, you know, we use
these pills sometimes,
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especially if the person
has fluid in their lungs.
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But one of the
things that fluid...
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So that's what they use,
00:07:38.15\00:07:39.49
one of the pills they
use for fluid in the legs.
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Okay.
00:07:40.89\00:07:42.22
But you want to
find out the cause. Okay?
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Many times, fluid in the legs
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is just caused by
people having bad veins.
00:07:45.13\00:07:48.30
The veins wear out.
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You have substances in
the veins called valves,
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and valves help push fluid up.
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Okay?
00:07:55.64\00:07:56.97
So I have people that
sit for many hours a day,
00:07:57.01\00:07:59.77
and guess what, they don't move.
00:07:59.81\00:08:01.28
The valves work
when you move. Right.
00:08:01.31\00:08:04.35
So the valves
don't push the fluid out.
00:08:04.38\00:08:06.08
You sit long periods of time,
00:08:06.11\00:08:07.88
the fluid pools in
your legs via gravity,
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the valves don't move it
out, and you start to swell.
00:08:10.82\00:08:13.19
Yeah.
00:08:13.22\00:08:14.56
If you put that and taking
in too much processed foods,
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too much salt,
you swell even more.
00:08:17.26\00:08:20.03
So that's one thing.
00:08:20.06\00:08:22.03
That... It's pretty...
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There's something,
there's some pretty
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negative side effects to
that route, the treatment.
00:08:25.50\00:08:27.77
Yeah, I mean, the
fluid part, that is negative
00:08:27.80\00:08:30.91
but also the not moving.
00:08:30.94\00:08:32.97
You know, so just moving around
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can sometimes get
the valves what it needs
00:08:34.58\00:08:36.68
to push the
fluid out of your body.
00:08:36.71\00:08:38.28
Right.
00:08:38.31\00:08:39.65
But see, I was
talking to someone recently
00:08:39.68\00:08:42.08
about inversion tables.
00:08:42.12\00:08:43.72
Well, if a person is inverted
for long periods of time,
00:08:43.75\00:08:46.99
that might help some things
00:08:47.02\00:08:48.39
but it also, the veins,
the valves in the brain,
00:08:48.42\00:08:51.56
and that stuff aren't as good.
00:08:51.59\00:08:52.93
So sometimes, you
can have fluid buildup
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in other parts of the
body based on gravity.
00:08:54.70\00:08:56.97
Okay?
00:08:57.00\00:08:58.33
So moving in a
person with bad veins
00:08:58.37\00:09:01.80
is a very important thing
00:09:01.84\00:09:03.17
to help the veins move
the fluid out of the body
00:09:03.20\00:09:06.44
so it can be very
beneficial for people
00:09:06.47\00:09:08.34
with venous insufficiency.
00:09:08.38\00:09:10.85
Not only does it help the veins,
00:09:10.88\00:09:12.51
but it also helps the
muscles become better toned.
00:09:12.55\00:09:15.95
It helps more oxygen
get to those parts better.
00:09:15.98\00:09:19.02
So it might be a
more effective treatment
00:09:19.05\00:09:21.12
for swollen legs than
taking a pill or something
00:09:21.16\00:09:24.09
'cause we're getting at
the cause of the problem
00:09:24.13\00:09:26.43
and just not
merely treating a symptom.
00:09:26.46\00:09:28.86
Now have you ever
had a swollen body part?
00:09:28.90\00:09:32.27
Just bumps and bruises
from, you know, falling down.
00:09:32.30\00:09:34.60
Well, sometimes, I've
noticed that if I eat poorly,
00:09:34.64\00:09:37.47
you know, if I eat
a really salty meal
00:09:37.51\00:09:39.57
and have my arms
hanging down a lot,
00:09:39.61\00:09:41.64
okay,
00:09:41.68\00:09:43.01
I noticed that my fingers
start to swell a little bit.
00:09:43.04\00:09:45.01
Okay.
00:09:45.05\00:09:46.38
You know, 'cause
I'm retaining fluid.
00:09:46.41\00:09:48.35
When we retain fluid,
00:09:48.38\00:09:49.72
the body tries
to respond to that,
00:09:49.75\00:09:51.39
but, sometimes, it can't
get the fluid out of you,
00:09:51.42\00:09:53.62
and you start to swell.
00:09:53.66\00:09:55.22
So it's usually not a
life-threatening condition,
00:09:55.26\00:09:57.96
but it's a problem.
00:09:57.99\00:09:59.33
So this is an
approach that you might use.
00:09:59.36\00:10:01.20
Just exercise, movement
as a way to keep the veins
00:10:01.23\00:10:04.10
from getting older as
quick as well as for treatment
00:10:04.13\00:10:06.70
if you are swelling
00:10:06.74\00:10:08.07
because the valves
aren't pushing the fluid out.
00:10:08.10\00:10:09.67
Yeah.
00:10:09.70\00:10:11.04
So possibly, rather than
00:10:11.07\00:10:12.41
the prescription
medication, movement.
00:10:12.44\00:10:14.38
Yeah.
00:10:14.41\00:10:15.74
And then also maybe
reducing sodium intake.
00:10:15.78\00:10:17.15
Yep, that would do.
00:10:17.18\00:10:18.51
And sometimes, you can
actually elevate the legs,
00:10:18.55\00:10:20.52
you know, get off your feet,
00:10:20.55\00:10:21.92
elevate the legs,
that's another treatment.
00:10:21.95\00:10:23.89
We sometimes put
00:10:23.92\00:10:25.25
compression
stockings on the legs
00:10:25.29\00:10:27.56
that help push
the fluid out as well.
00:10:27.59\00:10:29.09
Yeah.
00:10:29.12\00:10:30.46
Those are some
things that we frequently do
00:10:30.49\00:10:31.83
for people with bad veins,
00:10:31.86\00:10:33.50
then that's called
venous insufficiency.
00:10:33.53\00:10:35.96
Okay.
00:10:36.00\00:10:37.33
So let's talk about
00:10:37.37\00:10:38.70
some of the
different types of movement
00:10:38.73\00:10:40.07
that you recommend for patients.
00:10:40.10\00:10:41.44
Like there's all
different things.
00:10:41.47\00:10:42.80
I remember when I was a kid,
00:10:42.84\00:10:44.17
we used to just run around
and get exercise all the time
00:10:44.21\00:10:45.71
just because we were
playing and having fun.
00:10:45.74\00:10:47.51
As adults, unfortunately,
00:10:47.54\00:10:49.21
we don't have the time
00:10:49.24\00:10:50.58
just to play all
the time, most of us.
00:10:50.61\00:10:51.95
So how do you recommend
00:10:51.98\00:10:53.31
that people build in
movement into their life?
00:10:53.35\00:10:56.45
Well, any type of movement
is better than no movement.
00:10:56.48\00:10:59.45
So you have to start somewhere.
00:10:59.49\00:11:01.16
And some people say to me,
00:11:01.19\00:11:02.52
"Oh, I don't want to
exercise. I can't do anything."
00:11:02.56\00:11:04.89
I said, well, can you do
this? And then they watch that.
00:11:04.93\00:11:07.26
Can you at least
get out of your chair
00:11:07.30\00:11:09.43
and walk around
the room every hour
00:11:09.46\00:11:11.57
and move every
part of your body,
00:11:11.60\00:11:13.23
at least every hour?"
00:11:13.27\00:11:14.60
Yeah.
00:11:14.64\00:11:15.97
They're like,
"Oh, I can do that."
00:11:16.00\00:11:17.34
Sounds easy. Yeah.
00:11:17.37\00:11:18.71
And I have some
people in wheelchairs,
00:11:18.74\00:11:20.08
and they say, "Well, I
can't get up and walk."
00:11:20.11\00:11:21.44
I said, "Well,
can you at least take
00:11:21.48\00:11:22.91
five deep breaths every hour,
00:11:22.94\00:11:25.61
you know, and
move your shoulders?"
00:11:25.65\00:11:26.98
Let's not focus
on what we can't do.
00:11:27.02\00:11:29.08
Let's focus on what we can move
and sort of get a timer on it.
00:11:29.12\00:11:32.05
I had one person
that had a cell phone.
00:11:32.09\00:11:34.12
It would go off every hour
just to remind them to move.
00:11:34.16\00:11:37.03
They needed a movement reminder.
00:11:37.06\00:11:38.89
Yeah. Okay?
00:11:38.93\00:11:40.26
So it can be
something as simple as that.
00:11:40.30\00:11:42.10
Then if you want
to build on that,
00:11:42.13\00:11:44.17
well, you can build up
some type of aerobic activity.
00:11:44.20\00:11:47.20
Well, aerobic is any activity
that increases the heart rate,
00:11:47.24\00:11:51.77
okay?
00:11:51.81\00:11:53.14
The most popular one is walking.
00:11:53.17\00:11:55.08
Some people do cycling.
Some people do swimming.
00:11:55.11\00:11:58.15
Some people play a
sport, football, tennis, golf.
00:11:58.18\00:12:01.42
If you really...
00:12:01.45\00:12:02.78
If you get to
walk the golf courses,
00:12:02.82\00:12:04.32
you can play a sport.
00:12:04.35\00:12:05.69
But any type of regular movement
00:12:05.72\00:12:07.49
is aerobic activity.
00:12:07.52\00:12:09.26
We're recommending a
minimum of 45 minutes
00:12:09.29\00:12:12.79
of that type of movement a day.
00:12:12.83\00:12:15.30
But that's not the only one.
00:12:15.33\00:12:16.67
We're now having research shows
00:12:16.70\00:12:18.03
that stretching is
very important to the body.
00:12:18.07\00:12:21.00
Yeah, stretching, you
got to move the parts,
00:12:21.04\00:12:23.07
every part.
00:12:23.10\00:12:24.44
If you don't stretch things,
they get stiff, you know?
00:12:24.47\00:12:29.21
If you sit for
more than an hour,
00:12:29.24\00:12:30.78
things get stiff.
00:12:30.81\00:12:32.15
The older you get,
the stiffer you get.
00:12:32.18\00:12:34.95
So if you don't
use it, you'll lose it.
00:12:34.98\00:12:37.12
So stretching is also
00:12:37.15\00:12:38.62
a very important
component of movement
00:12:38.65\00:12:40.82
as well as resistance trainings.
00:12:40.86\00:12:42.76
So we recommend people
do that on a regular basis
00:12:42.79\00:12:45.96
and stick with it
00:12:45.99\00:12:47.33
so they don't
atrophy their muscles.
00:12:47.36\00:12:49.30
But when your muscles
break down, guess what?
00:12:49.33\00:12:51.83
All the other body parts
feel the effects as well.
00:12:51.87\00:12:54.14
Yeah.
00:12:54.17\00:12:55.50
Well, it sounds like movement
as simple as it is to say,
00:12:55.54\00:12:57.97
it's really,
really important for,
00:12:58.01\00:13:00.78
you know, slowing
down the aging process.
00:13:00.81\00:13:02.14
It's crucial to slow down
this aging stress process.
00:13:02.18\00:13:05.71
I can't tell you
how important it is.
00:13:05.75\00:13:07.85
And yet it's
commonly overlooked.
00:13:07.88\00:13:09.78
And we're gonna talk
about why this has happened
00:13:09.82\00:13:12.25
a little bit more as we go on.
00:13:12.29\00:13:13.62
All right. Well,
thanks for the insights there.
00:13:13.66\00:13:15.99
We're gonna be
back in just a moment
00:13:16.02\00:13:17.36
with more from Dr.
Marcum on movement.
00:13:17.39\00:13:18.73
So stay with us.
00:13:18.76\00:13:20.10