The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.
—Thomas Alva Edison (1847-1931)

“My girlfriend says I’m not taking care of my brain or my immune system,” he said. “She suggested I come and talk with you.” His physique showed strength and resistance training, but his skin was sallow and there were dark circles under his eyes. “I’m not opposed to…” His voice trailed off. “Truth is,” he continued, looking at the floor, “I have no idea what a brain-friendly lifestyle looks like. And then there’s something for the immune system, too?”

“I love it when people are honest,” I said, smiling at his basically nice features while he gazed out the window.  “You can only know what you’ve learned. The good news is that  your brain and immune system together constitute the most powerful healing system in the world. Moreover, what’s good for the brain is generally good for the immune system, and vice versa.”

He seemed to perk up at my response. “So if I learn one set of strategies it’ll cover both?”

“Pretty much,” I replied. “No doubt you could describe the strategies in many different ways. My bottom line is a baker’s dozen.”

“Can I record this?” the young man asked, taking out his iPad. “It’s a pile easier than taking notes.” He was right.

#1 – Live a Positive Mindset

If you have an enemy outpost of negativityinside your head, get rid of it and develop a positive mindset. Learn to think and speak to yourself and others in an affirming style. Be serious about life but not too serious. Tell yourself helpful, hopeful, and empowering stories that will help you live a happy, productive, meaningful life.

#2 – Drink Plenty of Water

Estimates are that the majority of Americans over the age of 50 are dehydrated. That’s unfortunate because dehydration is a major contributor to an increased production of free-radicals and premature aging. Some symptoms of dis-ease may decrease as you begin drinking more water—drink enough to get two very pale urines per day (unless you have a medical condition that requires the limitation of fluids).

#3 – Brain Breathe Every Day

Air provides oxygen that is critical to life and brain function. Using abdominal muscles, inhale deep breaths of fresh, clean air several times a day and try to increase your lung capacity. Breathe in through your nose to a count of four, hold your breath for a count of twelve, and breathe out through pursed lips to a count of eight. Avoid side-smoke (e.g., tobacco products), vehicle exhaust, and air pollution whenever possible, and change furnace and AC filters on a regular basis.

#4 – Exercise Regularly

Shed the couch-potato routine. Exercise (dubbed a general antioxidant) is critically important to both brain and immune system. A 15-minute walk in nature has been found to decrease levels of cortisol, the stress hormone. Walking indoors does not have the same effect. Include aerobic, balance, strength, and endurance exercises in your weekly program. As one physician put it, “I exercise only on specific days of the week¾on the days I eat.”

#5 – Flood Your Home with Sunlight

Plants cannot survive without sunlight; neither can you. Everyone needs exposure to natural light, some even more than others. Obtain moderate exposure to natural light, indoors as well as outdoors. Flood your home with sunlight, but bask in it with extreme caution. Many health care professionals now recommend avoiding sunburn, tanning parlors, and exposure to ultraviolet light, some studies connecting those modalities to suppressed immune function.

#6 – Eat Well

Eating well encompasses what you eat, when, and how much, as well as mindset and speed of eating. Eat foods in as natural a state as possible and minimize refined sugar (limit yourself to two bites of dessert) and beverages (avoid colas and soft drinks). Read labels and avoid anything ending in “ate,” e.g., Monosodium Glutamate. Current suggestions include moving toward a Mediterranean style of eating and embracing intermittent fasting once or twice a week. The American Commission on anti-aging recommends taking a Green Super Food every day.

#7 – Get Enough Sleep

Sleep deprivation can drain your energy, accelerate the onset of symptoms of aging, and suppress both the immune system and brain function. Twenty hours without sleep and your brain is functioning at the legal limit of alcohol intoxication in the State of California. During sleep, cells produce substances that support neurons and neurotransmitters. Each brain requires an optimum amount of sleep. Get the sleep that allows you to thrive. If you were an hour short of sleep last night, try to grab a 15 minute nap sometime during the day.

#8 – Take Time to Play

All work and no play makes for deadly, dull, dreary, and boring. The brain loves variety; a change can be as good as a rest. Take a mini-vacation, alternate activities, pursue hobbies, travel. While play may be the “work” of children; it’s the elixir of youth for adults. On a regular basis, schedule opportunities for your unique version of play and relaxation. Do what works for your brain, no matter if it differs from what others consider to be play.

#9 – Manage Your Stressors

Stress is part of living: the absence of stress is death. The brain is the first body system to recognize a stressor. It reacts with split-second timing and can stimulate the stress response for up to 72 hours after a traumatic event (real or imagined), even longer if you keep rehearsing the event. Unmanaged or chronic stress can suppress both the brain and immune system function. High levels of the stress hormone cortisol can kill neurons in the hippocampus, the brain’s search engine.

#10 – Hone Your Emotional Intelligence [EQ]

Many approach emotions and feelings from the perspective of the attitudes and beliefs absorbed prior to the age of five. How about you? While you are not always responsible for every emotion that surfaces, you need to take responsibility for your feelings (since you create and maintain them) and for the behaviors you choose to exhibit. Give up worry and anxiety. It was Winston Churchill who said, “I had a lot of trouble in my life¾most of which never happened.”

#11 – Choose a Support System Carefully

Humans are relational beings. Each person needs a core group of individuals with whom to share interests, connection, and encouragement. Some even need their help to remain accountable. Select people who have similar high-level-healthiness goals, practice maintaining a positive mindset, and hone and use a sense of humor. Remember that those who have and interact with a nurturing support system of carefully selected individuals generally are healthier, happier, and longer-lived than those who don’t.

#12 – Hone Your Spirituality

Spirituality encompasses the spirit in which you live life, including the following:

• ethical/moral choices,
• your personal life vision,
• a sense of gratitude,
• the recognition of a meaning to existence that transcends immediate circumstances,
• whatever evokes “awe,” and
• goals that help achieve the highest possible levels of brain-body health and wellness.

According to an old proverb, a grateful heart nourishes the bones. Studies have shown that health and spirituality are connected. For example, the bodies of runners who meditated while exercising functioned more effectively. Also, individuals who regularly attended religious gatherings had fewer illnesses than those who did not.

#13 – Live the 20:80 Rule

The last strategy comes from Epictetus, a 2nd century Greek philosopher, who taught that it isn’t so much what happens to you that matters as what you think about what happens to you. In this 21st Century you could state it this way: 20% of the negative effect to your brain and body is due to the event; 80% comes from your perception of the event and the spin you put on it. You can do everything about the 80%.

“Well that’s certainly simple and straight forward,” said the young man. “I thought you were going to give me a list of difficult things to do.”

“High-level-healthiness is simple,” I replied, “but not necessarily easy. The whole world would be on board if you could just wiggle your pinkie, make it all happen, and stay consistent!” He laughed.

“The brain and immune system work hand-in-glove to help prevent you from getting sick. And if you do fall ill, they were designed to heal you. Estimates are that at least 85% of all illnesses are within the brain’s and immune system’s capability of healing. You have a role, however. You can make it easier or more difficult for that to happen. Living a brain-friendly lifestyle can make it easier. Begin implementing these strategies now, a little at a time, and before you know it you will have a brain-friendly lifestyle nailed.”  

“I’m on it,” he said, shutting down his iPad. “I’ve heard it said that prevention is better than cure!”

Again, he was right.

My phone vibrated—in a meeting. I let it go to voice mail. It came to life twice more in rapid succession, so I stepped out and took the call. It was a local Emergency Department. One of my life-time best friends wanted to see me.

“Good grief!” I exclaimed when the nurse had ushered me to Andrew’s cubicle. “What landed you in the ED?”

“Dehydration,” he responded weakly. “You know the temperatures have been in triple digits for several days. Because it is such a dry heat, I did not realize I must have still been sweating and that it evaporated almost instantly. I have the grand-daddy of all headaches. Collapsed in the front yard, I did. Fortunately, my neighbor called 911!”

Truth be told, Andrew did look pathetic. Two IVs were running, one in each arm, replacing much needed fluid’s. Still dark circles under his eyes. “The ED Physician said that my brain tissue is pulling away from my skull. Did you know that brain dehydration has been found to contribute to dementia?” he asked, then quickly added, “What am I thinking? You are a brain function specialist. Apparently, people die from dehydration. I thought it only reduced your amount of urine,” Andrew mumbled.”

“Only?” I asked, chuckling. “It is way more important than that. Dehydration impacts all brain-body systems—and can be especially lethal to brain function, slowing it down and interfering with vital processes. Even your bones need water. Without it, the birthing of critical new body cells can be impacted. Negatively, I might add.”

A nurse bustled in. Efficiently replacing one of the IV bottles, she checked Andrew’s vital signs. “Is your blurry vision clearing up yet?” she asked.

Andrew nodded. “It is starting to. I only see one and a fourth of you now instead of twins. I had no idea that blurred vision could be a symptom of dehydration.” Andrew introduced me and told the nurse, “I think she is about to tell me that dehydration is very expensive in terms of brain-body functions.”

“Pay attention!” the nurse responded, which triggered some laughter. “You were in bad shape when the ambulance dropped you off!” She looked at me. “It took nearly a liter of fluid before he could even recall your name and phone number! Life-time best friends notwithstanding.” She bustled out of the room.

“Dehydration is linked with low blood volume, kidney failure, heat cramps, heatstroke, seizures due to electrolyte loss, and coma,” I explained. “The brain is roughly 75 percent water, but brain cells are closer to 85 percent. As dehydration disrupts the balance of water inside and outside brain cells—there should be more inside the cell than out—problems can arise with short-term memory and recall of long-term memory. Ability to perform mental arithmetic decreases as well (e.g., calculating whether sleeping for another 15 minutes will make you late to breakfast or work, making change at the store, figuring out costs, evaluating options, and so on.” All I received in response was a groan.

I continued. “A one (1) percent level of dehydration results in a five (5) percent reduction in cognitive function—do the math!—which can trigger forgetfulness and inability to focus, cause general difficulty getting things done, decrease productivity, increase mistakes and exacerbate accident proneness.”

“More,” Andrew said.

“More what?” I asked. “You already have two bottles running!”

“No, tell me more! Is your brain getting dehydrated?”

I laughed. “Okay, you are over 50.”

“Tell me something I don’t know. I’m way over 50.”

“As brain tissue shrinks, it pulls away from the skull and, yes, dehydration is linked with an increased risk for dementia.”

“Funny, I wasn’t even aware of being thirsty,” was Andrew’s next comment.

“Thirst may not be a reliable indication that your brain and body need water—for a couple of reasons. Growing up many fed babies when they became fussy. If the child was thirsty and not hungry, the child learned to want food for both thirst and hunger . . . many adults eat when they are actually thirsty, because they don’t recognize thirst as a separate sensation. In addition, a person’s thirst sensation tends to fall after the age 50. If you do sense thirst, your brain already is at a 1 percent dehydration level . . .”

“Which translates to a 5 percent decrease in cognitive ability,” Andrew interrupted.

The ED Physician came by to say Andrew could go home. “You’re lucky. Another hour or so and you’d be looking at serious dysfunction of some body organs—and brain!”

On the way home, Andrew said, “I know you need to get back to work. Would you come over later and give me Part 2 about dehydration? I had absolutely no idea how important staying hydrated was for brain function! I wasn’t even thirsty and now I know a possible reason. I’ll spring for dinner in case a little bribe would help.”

I helped him into the house. He was still a bit wobbly. “Let’s just call dinner a bonus between friends. You know I am not very bribable. See you later.”

I could hear him laughing as I walked out to my car.

Sitting at Andrew’s kitchen table in front of pizza—he always has white sauce and cheese only on half of it when I am visiting—I could see he was somewhat improved since his unexpected visit to the Emergency Department for extreme dehydration. It must have been quite a wake-up call because he pointed out three one-liter bottles on the sideboard. “I plan to drink three of these a day,” Andrew said proudly. “Thirsty or not.”

I smiled encouragingly. “How do you know if you are sufficiently hydrated?” I asked, thinking of my school-teacher mother who would quiz my brother and me on almost anything she thought we should know.

“Check for one or two pale urines a day, Teach,” he replied.

“Good boy. That’s an A+. An A for knowing the answer and a + for answering so quickly.” Andrew rolled his eyes and generated a smirky smile.

“I have been waiting for more information on the dastardly consequences of dehydration,” he said. “I have a question. You mentioned that there is generally more water inside brain cells than outside. Why is that?”

“Normally there is more water inside the cells than outside—dehydration reverses that ratio. Since most chemical processes occur inside the cell, a reduction in sufficient water can trigger incomplete or inaccurate chemical processes. This can influence the production of hormones, enzymes, neurotransmitters, and even impact cell replication.”

Andrew put a second slice of pizza on my plate. “Production of neurotransmitters?” he asked, looking puzzled.

“Yes. Water is required to create neurotransmitters. They are key in assisting cognitive (thinking) processes including moving information across the space (synapse) between neurons. This process is so critical to thinking that nerve transmission of information along neuronal pathways that is uses more than half of all the brain’s energy.”

“Energy?” asked Andrew, helping himself to a third slice of pizza. I was keeping track!

“Yes, energy,” I replied. “Water generates the electrical energy for all brain functions—the movement of water in and out of the cells functions much like a hydroelectric plant to create energy. As hydro-electric power is generated within the brain it is stored as Adenosine triphosphate or ATP. It provides the energy for most of the energy-consuming activities of the cells and transports chemical energy within cells for metabolism. I think we’ve talked about in the past how the brain generates enough hydro-electricity to power a low-wattage light bulb.”

“I get it,” said Andrew. “Any interference in electrical energy can mean a ‘dim’ light bulb.” I ignored that comment.

“In a resting state, the brain grabs at least 20 percent of the total energy supply. Brain cells need at least twice the energy required by other cells in the body. Water provides this energy more effectively than any other substance. When water levels fall within the cells, energy generation also falls. Dr. Corrine Allen, founder of founder the Advanced Learning & Development Institute, has pointed out that individuals with brain challenges such as ADHD, head injuries, anxiety disorders, depressive disorders, and the autism spectrum often drink little if any water each day. The resulting dehydration contributes to their symptoms. Her opinion was that a sufficient intake of alkaline water could be beneficial for many of such brain challenges—even Parkinson’s and some dementias.”

“I wonder what she would say about hydrogen water!” Andrew exclaimed. “By the way, I saw a poster in the Emergency Department that said, ‘The brain is the most important organ you have—according to the brain.’ I thought that was funny.”

“Humorous and also probably true,” I replied. “Studies have shown that body organs will give up their need for water in favor of the brain. A physician lecturer once said that if the brain needs water and none is forthcoming, it will direct the bladder to dehydrate urine and send fluid up to the brain. He brought down the house with his comment: ‘That’s puts a different spin on the term pee brain!’”

“I remember asking you how much water you need on a daily basis, and you said it depends on environmental temperature, humidity, level of exercise, clothing, efficient sweating … Wish I had remembered that earlier today!”

“As the blood thickens, the risk of blood clots increase in the brain, heart, legs, and lungs. Transport of oxygen, hormones, and neurotransmitters can be interrupted. The removal of waste in the body can be slowed, contributing to fatigue, sluggishness, and a sense of feeling run down. As lymph fluid thickens, this interferes with the brain’s immune system and can reduce the timely removal of brain toxins.”

“Which is the reason dehydration is now linked with dementia,” intoned Andrew. “I’m getting it!” He looked at the last piece of pizza. “Is this yours or mine?”

“How many did you have?” I asked.

Andrew shrugged.

“Five percent reduction in cognition . . .” I began. “Having trouble counting, I see.” Unapologetic, I took the last piece. “You had five slices.”

“Touché, Doc,” Andrew said laughing. “I’ll settle for  another glass of water.”

“I ache so badly I can hardly move,” Jed moaned.

Julee sniffed. Of all the nerve, she thought to herself. What makes him think he has an edge on feeling miserable? Females have a lower pain threshold so I’m sure I must feel worse than he does! She took a deep breath, which triggered another coughing spell.

“Stay home from work to avoid exposing others to the virus,” the doctor had warned. “Expect fever, chills, a bad cough, and joint pain. There’s no magic cure! Get plenty of bed rest, drink plenty of fluids, and dig up lots of patience.”

Digging up patience was becoming a problem. Fortunately, Julee recalled reading an article by Dr. Joyce Brothers, who had written that males may actually suffer more from being ill with the flu. So instead of making a rather pointed comment, Julee replied, “It’s the pits, isn’t it? Maybe we’ll both feel better tomorrow.” Jed’s response was another groan. Indeed, they were a pitiful pair!

The flu, also known as influenza, is as predictable as the rain in Spain or the sun in Palm Desert. It will likely be a long time before the flu season becomes a relic of the past. There may be no place on the planet that is completely free of this scourge. Flu viruses move around the world in a pattern that is very similar to that of migrating birds. In fact, wild birds such as ducks, geese, and seagulls may transport the virus from place to place even though the birds themselves do not become sick. The bug surfaces about the same time every winter season, usually in December. It will repeat a similar pattern when the winter season arrives in the southern hemisphere.

Flu-like illnesses have been recorded and reported since the 15th century. By 1933, scientists had determined that influenza was caused by some of the fastest changing viruses in the world—they may be able to mutate every 12 months or more frequently. That’s why last year’s vaccine doesn’t protect against this year’s virus. According to the World Health Organization and the Centers for Disease Control, getting a “flu immunization” every year is their number one prevention strategy. Studies in the laboratory setting have shown some “cross-over” effects—even if the strain of flu you catch was not in that year’s vaccine you are more likely to develop a milder case and avoid serious complications.

One in five Americans can expect to become infected with the influenza virus when the flu season arrives each year. [And no one knows how many may become infected with strains such as H5N1 (avian) flu or 2009 H1N1 (swine) flu.] More than two thirds of those who become infected will get sick; a quarter of a million of them will be hospitalized, and nearly 50,000 will die. In fact, estimates are that 1 in every 10,000 Americans alive today won’t be by the end of the flu season! The annual cost of this sixth leading cause of death in the USA is estimated to be in the range of ten billion dollars.

Specialists say it’s only a matter of time before the next epidemic strikes, when larger numbers of people than usual succumb to illness. Pandemics are global events in which the majority of individuals worldwide are at risk for infection and illness. Unlike the gradual changes that occur in the influenza viruses that appear each year during flu season, a pandemic influenza virus changes its structure in a way that increases its ability to cause illness in a large percentage of the population.

Three influenza pandemics occurred during the 20th century:

• 1918 – Spanish flu pandemic, which caused illness in roughly 20 to 40 percent of the world’s population and resulted in more than 50 million deaths worldwide. Between September 1918 and April 1919, approximately 675,000 deaths from Spanish flu occurred in the United States alone. Concern is rising that a virus, very similar in construction to the organism identified with the 1918 flu pandemic, may be making a comeback.
• 1968 – the Hong Kong Flu outbreak, which resulted in nearly 34,000 deaths in the United States
• 1957 – the Asian flu pandemic, which resulted in about 70,000 deaths

According to the World Health Organization, this planet can expect a pandemic three or four times in every 100 years. For some time there has been concern that the H5N1 (avian) flu might be “the one.” More recently there is concern that the 2009 H1N1 (swine) flu may be “the one.” Sooner or later there will be “one” that triggers a real pandemic. We are due!

You can become infected with the flu by coming in contact with the virus from a person who is ill with influenza. The virus can be spread when a sick person coughs, sneezes, breathes or talks out the virus and you inhale it into your mouth or nose. Since the flu virus can live up to 48 hours on a surface, you can also become infected by getting the virus on your hands and then touching your mouth, nose, or eyes.

Exposure to the virus is not necessarily a mandate for illness. Your risk of developing symptoms of illness (dis-ease of the immune system) is impacted by a number of factors, many of them related to the health of your immune system. There are strategies you can implement to help you beat the odds.

Here are a few suggestions to consider:

1. Minimize your exposure to the virus by limiting your contact with individuals who are sick. Whenever possible, avoid large indoor gatherings where the chance of coming in contact with the flu virus is highest. Epidemiologists once traced an outbreak of the flu to one airline passenger. The recirculated cabin air evidently carried the flu virus throughout the plane and three quarters of the other passengers came down with the flu. It’s inevitable, some say with a sigh. Not necessarily. Remember, one fourth of the travelers avoided becoming ill! If you plan to take a plane trip during flu season, you may want to carry face masks.
2. Practice good hand hygiene. Remember Mother’s instructions from childhood? Wash your hands after using the toilet, before eating, and whenever your hands are dirty. Even if your hands don’t appear to be soiled, wash or use hand-wash gel/wipes after handling objects or surfaces that many people touch (e.g., public telephones, stair or escalator railings, shopping carts, counters in stores). You may want to follow the example of some Asian cultures and “nod” politely to others rather than shaking hands.
3. Avoid touching your face, and keep your fingers and pens, pencils, paperclips, or other objects out of your mouth. Use your own drinking straws, beverage glasses, and eating utensils. In other words, this is no time to share! The goal is to reduce the numbers of viruses that might otherwise find their way into your body.
4. Develop good health habits and live a high-level-wellness lifestyle. For example:

• Obtain sufficient amounts of sleep for your brain and body
• Drink plenty of pure water, minimizing the use of soft drinks/high-sugar drinks and avoiding all “diet” beverages
• Take time for play, relaxation, and activities that create a sense of “awe” within your brain and spirit
• Obtain regular physical exercise—it is good for your brain as well as for your immune system. Incidentally, people who run more than sixty miles a week are twice as likely to get the flu as those who run less than twenty miles a week so make informed choices.
• Maintain a positive mind-set. Smile and laugh many times a day. Connect regularly with your own personal support system (for some that will include trust in a Higher Power).
• Eat nutritious foods. Avoid refined sugars, candy, and syrups¾anti-immunity substances. Not only can they accelerate the aging process, but they can also significantly reduce the ability of your white blood cells to fight against invading organisms. Choose complex carbohydrates (e.g., brown rice instead of white rice, whole grain breads/cereals instead of white bread/sugared cereals) whenever possible. Minimize your use of artificial sweeteners.
• Consult your healthcare practitioner and carefully evaluate the efficacy of taking a flu vaccine, especially if you are in one of the high-risk groups. Remember, “the flu” doesn’t kill you, per se; “complications” from the flu, can. This may be especially true if you have a chronic illness/disease or other underlying health challenge. Some believe that the flu-vaccine injection is even safer than the live-virus nasal vaccine.
• Consider adding nutritional products to your daily regimen. My personal favorites (delta-E and EnerPrime from IMPaX World Inc) contain green superfoods, micronutrients, antioxidants and other ingredients that can help to support both the brain and immune system. In combination with my high-level-wellness lifestyle, I am depending on these nutritional products to give my immune system that needed edge to help me stay well.

Will implementing these strategies guarantee that you’ll never succumb to the flu again? Probably not! But you could increase your chances for remaining healthy. And if you did become infected, you might experience a lighter case, avoid some nasty complications, and recover more quickly. You have nothing to lose—except maybe the flu!

“The Body Keeps the Score.”
—Bessel Van Der Kolk, MD

“The holidays are coming. The ‘goose’ is already obese. I simply don’t think I can make it through another season visiting my family. Supposedly, everyone is celebrating. In fact, the ‘goose’ would rather die than go through the ordeal. I look around the house and feel like throwing up. I don’t know why, but that is what happens. Unfortunately, if I go, I know I will overeat again. It’s the only comfort during the entire season. I do not want to do that. Unfortunately, the ‘goose’ is also out of acceptable excuses. They keep insisting I visit, but when I do, either I am ignored or am the butt of ‘fat’ jokes.” Melannia squirmed her rather massive self in the wooden armchair. It creaked ominously. “I feel like I am walking into hell and don’t know why….”

“How many years have you and I been through this?” asked the Doctor. “Whatever happened to you in childhood is coming out in your body. Your body keeps the score, you know. Until you are willing to deal with your past, I believe you will continue to gain weight along with an increased risk for 50-plus diseases associated with obesity.”

“Please tell me that you are not going to talk about family-of-origin work again!” muttered Melannia. The chair creaked once more.

The Doctor shook her head. “I am going to talk about ACEs,” she said. “Adverse Childhood Events.”

“I know I am morbidly obese,” said Melannia. The chair continued to protest. “But I’m sure if I get my stomach stapled everything will be all right.”

“I am just as certain that unless you and I can get to the bottom of the reason you are obese and hanging onto each pound with a tenacious grip, nothing will change for the better—even if you do get your stomach stapled. That would be a wasted surgical procedure—and dangerous at this time—in my brain’s opinion.” The Doctor was firm.

“All right,” sighed, Melannia. “Tell me about, what was it? Oh, yes, ACEs.”

“A landmark study of Adverse Childhood Events, led by Dr. Vincent Felitti, has linked ACEs with lifelong consequences: Chronic Depression, Obesity, Suicidal thoughts, Smoking, Alcoholism and similar addictive behaviors that  accelerate aging, risky sexual activities, and other dysfunctional behaviors including violence.”

Melannia’s eyes widened. “You know that I simply cannot think of any Adverse Childhood Events that could have triggered them. My obesity is the issue.”

The Doctor nodded. “I know you cannot recall any ACEs. I also know that obesity is not the real issue. I believe it is only a symptom of underlying, often unidentified, ACEs. Until you dig to discover Adverse Childhood Events, look at them with adult eyes, and do the work to recover from them, the symptoms will not go away for any length of time. They can eventually shorten your life. It would be such a pity for your life to be shortened simply due to ACEs that you experienced due to no fault of your own.”

“So, you want me to spill my guts. Even if I could recall something, would that lose some of this weight?” Melannia chuckled scornfully. The chair squeaked again.

“Actually, no, on both accounts,” said the Doctor kindly. “What I would like you to do is simply look at this list and circle any that apply to you from childhood. They come from the Adverse Childhood Events or ACE research. Ten categories (not events) were identified of equal impact when determining a person’s ACE score.”

“I doubt I have any, but what if I do?” asked Melannia. “What then?”

“Then I would refer you to an ACE specialist who can help you recover,” the Doctor replied. Handing Melannia a sheet of paper and a pen, the Doctor said, “Please read through the 10 categories and highlight any that apply to you.” The Doctor settled back calmly to wait.

Melannia accepted the paper and pen and began to read.

The minutes ticked by.

The chair squeaked.

Melannia highlighted and sniffled.

Finally, her eyes filled with tears, Melannia handed back the paper. “I have ACEs in all three of these groups. Moreover, I have remembered the reason I hate going back to my parents’ house. During the holidays they liked to party, and they used to lock me in the closet while guests were there to keep me out of the way. Sometimes they would be so drunk they would forget to unlock the closet and put me to bed. When they remembered the next morning, if I had wet myself from not being able to go to the bathroom, they’d leave me there the rest of the day.”

Melannia’s eyes were very large.

“I would get so hungry and thirsty! No wonder I overeat, period, but especially whenever I return to that house.” She paused. “May I please have that referral?”

The Doctor smiled, nodded, and wrote something on a referral pad. Handing it to Melannia, the Doctor said, ‘You know you can do this.”

It was Melannia’s turn to nod and smile.

*****

Ten Categories Identified by the ACE Research Study

5 Categories of Household Dysfunction (85 percent of study participants identified one or more). These categories involve growing up in a home in which one or more of the following occurred:

Adverse Childhood Events, Dr. Vincent Felitti
https://juvenilecouncil.ojp.gov/sites/g/files/xyckuh301/files/media/document/
ace_studygold_intolead_dr_felitti.pdf

Heads down. Focused. Writing Chapter 12, the last in my new book.

My mobile vibrated, startling me. “Hello.”

“You don’t know me,” the voice said.

“Would you care to introduce yourself?” I asked.

Turns out it was someone who had read my first article on COVID-19 written nearly a year ago. (Hardly seems possible; somehow this sheltering in place has “monkeyed” with a sense of time.)

In the words of the caller, “I thought whoever wrote that article was just plain nuts. This virus is just another flu virus and cannot be worse than the annual flu epidemic. However, after having several friends get sick, three of whom have died, I may have been a bit premature in that assessment. I recall your saying that sleep deprivation, dehydration, high sugar intake, lack of physical exercise, smoking or vaping, and unmanaged negative stressors were all factors that can weaken one’s immune system.”

The long and short of the inquiry was this: “How do you know if your immune system is working at top efficiency or is it ‘down,’ sort of ‘off-line’?”

I interpreted the question to mean, “What are the signs and symptoms of a compromised—weakened—immune system?”

That is not a particularly easy question to answer because the strength of the immune system can be different in each person, and people can have differing symptoms. Nevertheless, I gave it a shot.

The signs of a weakened immune system may include these:

1. Frequent colds
2. Fatigue
3. Swollen lymph glands
4. Gastrointestinal disturbances from flatus to diarrhea to constipation
5. More than 4 ear infections, 3 episodes of bacterial sinusitis, or 2 bouts of pneumonia in a 12-month period
6. Mild or low-grade fever
7. Dizziness
8. An unexplained sense of weakness
9. Headaches
10. Repeated infections or slow-healing cuts
11. Unexplained weight gain, especially obesity
12. Some types of allergies

The caller said, “I have only 5 of those signs but I do have an autoimmune disease. How does that factor in?”

In general, all autoimmune diseases tend to be linked with a compromised immune system: in other words, one not functioning exactly as intended.

The last two questions related to the types of things that suppress immune system function and factors that potentially boost it.

Rather than reiterate information already available, I referenced 8 articles in The Doctor Within series on my website under Articles and 6 short videos of The Doctor Within on my YouTube channel, Taylor Brain Talk. “Your Doctor Within” is a nickname for your Immune System.

Reminding the caller that the brain only knows what it knows, I suggested that this is a good time to help the brain learn more.

Once you know better, you can choose to do better. Never let ignorance “monkey” with Your Doctor Within—your immune system and your level of good health.

Thinking is an experimental dealing with small quantities of energy, just as a general moves miniature figures over a map before setting the troops in action.
—Sigmund Freud

“Tell me about ‘Man Flu’.” The Voice on the phone might have been female. It was definitely irritated. 

“Man Flu?” I asked, curiously.

“Yes!” the Voice demanded. “I know both males and females can catch a flu virus. But ‘Man Flu’? Give me a break! Is there even such a thing?”

I tried to reply that there probably is such a thing—but the persistent Voice drowned me out.

“My partner and I both got the flu. He’s flaked out on the couch grunting like a wounded moose, asking me to ‘Please fix some tea with lemon and honey,’ and ‘Would you rub my back?’ and ‘I could sure use a cold cloth on my hot head.’ And that is just for starters! I am so ticked that I told him in no uncertain terms that ‘I have the flu, too—thank you,’ but I am up and around fixing meals and taking care of the family. So he turned on the TV and—wouldn’t you know it?—heard a blurb about Man Flu. Now the situation has deteriorated even further. It’s all in his head, if you ask me…. ”

When the Voice finally ran down, I explained that the term can actually be found in several dictionaries. Definitions point out that when a male experiences the flu (or other minor respiratory ailments), the perception is that males act like it is more serious than it really is and overly exaggerate the severity of the symptoms.

As fate would have it, I’d just read an article by Dr. Kyle Sue published in the December 2017 British Medical Journal [BMJ] entitled, “The Science behind Man Flu.” Dr. Sue, a clinical assistant professor in family medicine at the Health Sciences Centre, Memorial University of Newfoundland, St John’s, Newfoundland in Canada, reportedly decided to do this research, having grown weary of accusations that men “overreact.” He wanted to study if men really are worse off when they get sick—as some suggest is the case with Man Flu.

I explained that Dr. Sue analyzed relevant studies related to respiratory diseases, the common cold, intensive care, the flu, and viral infections. Symptoms exhibited by males and females were compared in each study. His conclusion? There was indeed a gender “immunity gap.”

After suggesting that the caller—when in better health—might want to check out the article with its supporting list of documented studies, I did recite several research conclusions. First, females appear more responsive to flu immunizations than males. One study noted that men with higher testosterone levels had more down regulation of antibody response to vaccination, suggesting an immunosuppressive role for testosterone.

In addition, males are more susceptible to complications from many acute respiratory diseases and exhibit a higher mortality, for these reasons:

• The male body is not designed to handle fluid imbalances as is the female body (such as tend to occur during menstruation). Consequently, male muscles may ache more as the virus attacks the body. Since approximately 40% of the male body is muscle, there is a lot more tissue to ache, when compared to the average female’s muscular composition.

• The Immune System appears to be carried on the X chromosome. Males typically have one X, so if their immune system is not particularly strong there is no second X to stimulate (hopefully) a stronger system, as in females.

• Researchers surveyed both men and women consulting general practitioners for common symptoms of minor infectious respiratory illness, finding that “women were significantly more likely to report cutting down activities in response to only one symptom in each cohort,” contradicting the common myth that men cut down activities more than women by exaggerating the severity of symptoms. There was also some suggestion that clinical observers are more ready to attribute symptoms and illness to women than to men, while tending to under-rate men’s symptoms.

And, in case the Voice still felt some uncertainty, I added that even the World Health Organization affirms that “whether the patient is male or female should be considered when evaluating influenza exposure and outcomes.”

“Hmm-m,” said the Voice.

“After reading Dr. Sue’s article,” I continued, “one woman’s comment went like this: ‘I heard somewhere that it takes men at least three days to recover from the flu, compared with half that time for women. I suppose that’ll give them some idea of how women feel when they get menstrual cramps for three days—and usually just keep-on-keeping on. I guess it all comes out in the wash.’”

Males and females (as members of the same species) do have some definite differences. The so-called “Man Flu” may be one of them. Males and females are both susceptible to the flu, but there does appear to be some physiological differences in how their bodies respond to the virus—and it seemingly isn’t “all in his head.”

The Voice let go with what sounded like a groan. “I suppose there are recommendations of how to address this?”

Absolutely! A 2006 press release from Nuts magazine in Britain, writes: “Let the word be spread that our womenfolk must go that extra mile to care for us when we are stricken with (the flu), so that future shelves can be erected, cars can be maintained, and football stadia throughout the land can be well attended.”

Dr. Sue also points out the “benefits to energy conservation when ill… Perhaps now is the time for male friendly spaces, equipped with enormous televisions and reclining chairs, to be set up where men can recover from the debilitating effects of man flu in safety and comfort.” [Italics mine]

I chuckled at the clever wording: “in safety” duly noted.

“What’s your bottom line?” asked the Voice.

My attempt to answer with forthright compassion went like this:

1. How one person feels when ill may differ from how another person feels. Acknowledge the differences, avoid comparisons, and evidence suitable empathy.

2. Be proactive every day in doing all you can to support your immune system and that of the people you love.

3. When someone you care about becomes ill with the flu, help him or her get through it as is appropriate and within balance—while taking good care of yourself in the off chance that you might avoid also getting sick.

After a pause, the Voice, with considerably less irritation, said, “Ah-h, thank you.” And, before I could say “You’re welcome,” the Voice was gone—perhaps to brew some tea …with lemon and honey.   

It turned out to be an interesting day.

****

I knew him, the gentleman sitting across from me. As a long-distance runner for years before our paths had crossed, his face reflected fear.

“It’s hard to admit, but I’m scared—of all these new organisms out there. I’ve heard that underlying health issues can be a risk factor, especially lung conditions. Me? I’ve been treated for a chronic illness….”

I waited.

“I was told my immune system could be weakened by too much competitive long-distance running and my doctor suggested cutting back—but I like the high I get from long-distance running. Not running scares me.”

“It’s one thing to train for an Olympic competition,” I said. “It’s another to make over-exercising a lifetime career. Of course, you get a high. When the body begins to feel pain, the brain triggers the release of endorphins, the brain’s natural morphine. As adrenalin rises (from competition or excitement or fear, for example), so does dopamine, which also impacts the brain reward system. I’m sure you know a person can become dependent upon—if not addicted to—adrenalin, dopamine, and endorphins.”

*****

Our grandmother is having her 90th birthday celebration. She lives overseas and has invited us to the party. With all the news about this Chinese virus or Asian virus, we’re concerned,” said one face.

“First, this is not a Chinese virus or even an Asian virus,” I explained. “Yes, it may have been identified in Asia, but viruses do not target individuals of a specific racial or ethnic background or gender or even religious or political affiliation. However, if a person with an underlying chronic disease (especially one that involves the lungs) becomes infected with the virus, their immune system might have difficulty fighting the illness successfully.”

“Well, should we go or not? We’re feeling rather panicked at the moment!”

“It is appropriate to be concerned about taking steps to implement prevention strategies. It is unhelpful to become panicked. The stress of anxiety, worry, and their parent emotion “fear” can suppress immune system function—exactly what you want to avoid doing. Sometimes, fear can lead to stigmatizing others, which can increase their stress levels. Since travel can increase your risk of exposure to harmful organisms, many are avoiding nonessential travel. That needs to be your decision.

*****

“What’s this business about not getting to go on the cruise we’ve been planning for the last year, for heaven’s sake?”

The voice boomed from my mobile phone, which I held even further from my ear. Good grief, I thought to myself. Does this voice think I am a travel agent?

“I’ve got the whole thing paid for and now we hear this business about nonessential travel and cruise companies not sailing for months or years. Has everyone gone nuts? So, what are you doing? I’d like to know!””

When the booming voice paused to take a breath, I asked, “Do you know what a pandemic involves?”

Silence.

“The World Health Organization only announces a pandemic when the situation is very serious. It is inconvenient and a disappointment when travel is curtailed.”

The phone was disconnected.

I sighed. Bottom line in my book: the impact of pathogenic (disease causing) organisms on you and your health depends on several factors, four of them being:

• The specific organism, as some are easier to catch or more deadly (virulent) than others

• The type and amount of exposure you receive to the organism

• Your current level of health, which involves your typical lifestyle and habits along with the strength of your immune system

• Whether an effective treatment is available

These factors—often involving lifestyle and choices—are at least partially, if not completely, within your control.

Dump the panic. Avoid the fear. It can suppress your immune system!

Be proactively prudent. Create and maintain a longevity lifestyle. Make healthier choices. It matters!

The sound of a disembodied voice drifted through my Bluetooth: “I’m always tired. Is this what I have to look forward to as I grow older?”

The words leaped from the e-mail: “The host of a TV program yesterday said that on any given night some 30 to 40 million Americans have difficulty falling asleep, staying asleep, or wake earlier than they would like and cannot get back to sleep. I’m one of them!”

The couple who came up to me at the break, obviously distraught, were talking over each other: “He’s (she’s) irritable from the moment of awakening until it’s time to turn out the light. Sheesh. It’s no fun anymore.”

A variety of factors likely impact the lives of these individuals. One of those may be sleep deprivation. Consequently, one of my first questions to comments such as these is: “Does your brain get sufficient sleep in every 24-hour period or is it sleep deprived?”

Emerging research has shown that not only are many individuals sleep deprived but also has pointed to potentially lethal consequences to both brain and body from lack of quality sleep. Such as what, beyond just feeling tired, you may ask? Following are a baker’s dozen:

Sleep deprivation:

1. Appears independently associated with weight gain, particularly in younger age groups and is associated with obesity in a large longitudinally-monitored United States sample.
2. May lead to type 2 diabetes by influencing the way the body processes glucose, the high-energy carbohydrate that cells use for fuel.
3. Causes the brain to work harder (although it tends to accomplish less) and portions of the brain’s language centers may actually shut down.
4. Increases the time the brain requires to process and utilize information related to athletic skills, which can result in difficulty with mental focus, a decrease in reaction time, and impaired coordination.
5. Can cause an elevation in blood pressure—and in those who have existing hypertension, even one night of inadequate sleep can cause elevated blood pressure throughout the following day.
6. Tends to trigger irritability, declining levels of optimism, increased feelings of sadness and anger, along with increased anxiety and depression, while chronic sleep deprivation may lead to long-term mood disorders.
7. Weakens the immune system, increasing the risk of illness (e.g., the number of white blood cells within the body decreases, as does the activity of the remaining white blood cells; the amount of growth hormone produced decreases).
8. Can trigger an increased use of alcohol, which may act as a mild sedative initially but it is only temporary and can be followed by brain stimulation that can cause sleep problems later during the night.
9. Tends to make learning more difficult as the brain experiences problems with memory, creativity and logical thinking skills; prolonged sleep deprivation can result in hallucinations.
10. Contributes to a greater than twofold higher risk of sustaining an occupational injury.
11. Responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities—conservative estimates by The National Highway Traffic Safety Administration (NHTSA) for consequences of drowsy driving.
12. Can actually result in the death of brain cells.
13. Has been associated with lower life expectancy (perhaps due to an acceleration in the rate of developing symptoms of aging).

I could go on, but you get the idea. None of these negative consequences appeal to me!

So how much sleep does your brain need? According to Jim Horne PhD, director of the sleep research laboratory at Loughborough University in England, it’s simple and straight-forward: the amount of sleep you require is what you need not to be sleepy in the daytime.

Several of my questioners asked: “What three things do you do to ensure you get a good night’s sleep and avoid sleep deprivation?”

That was easy to answer. Here are three items in my sleep formula:

1. Follow the old adage to eat like a king for breakfast, like a princess for lunch, and like a pauper in the evening. Eating too much and/or too close to bedtime can decrease one’s quality of sleep to say nothing of sending the calories to your “waist.”
    
2. Get in a fifteen-minute walk sometime during the day and aim for consistent going-to-bed and getting-up times. Having no muscle tissue itself, the brain is dependent on the body getting sufficient physical exercise. The brain also tends to function most effectively with a balanced routine for sleep.
    
3. Take a rounded teaspoon of green superfood in water just before climbing into bed and laying your head on your favorite pillow. That green stuff helps me fall asleep and stay asleep—to say nothing of the repair work that this salad of micronutrients is accomplishing in my brain and immune system while I’m blissfully sawing logs.

Try my sleep formula or develop one that works for you. Your brain and immune system will likely appreciate your efforts. You can find additional information on my website under Brain References, Care of the Brain, Sleep and Your Brain.

Now, all you need to do is figure out how much sleep you require in order not to be sleepy in the daytime….

“I’m struggling with a fuzzy memory,” Jessie told the doctor. “At times I feel confused, can’t recall details well, and fear I’m heading down the path toward dementia!”

“You may be experiencing low levels of Vitamin B12 or cobalamin,” the doctor replied. “A number of symptoms are associated with lower-than-desirable levels.”

Sure enough, a simple blood test showed that Jessie’s levels of B12 were low. Not even a real deficiency according to published ranges, mind you. Just low levels within the normal range. But low enough for Jessie to have produced symptoms of confusion and memory delays. Serious B12 deficiencies, on the other hand, have been associated with everything from severe damage to the brain and nervous system to symptoms of mania and psychosis.

“By increasing your intake of absorbable B12,” said the doctor, you may be able to modify your risk for memory and cognitive decline.”

The next thing Jessie wanted to know was whether one could take too much B12.

“There is good news,” said the doctor, “Vitamin B12 has extremely low toxicity and even taking it in enormous doses appears not to be harmful to healthy individuals.”

This water soluble vitamin is vitally important to the healthy functioning of the brain and nervous system. That’s likely one reason that, along with vitamin B6, it is referred to as the brain vitamin. Of course, it plays a key role in other bodily functions, too. In the formation of blood, in the metabolism of every cell, and in the synthesis of DNA and fatty acids. Vitamin B12 is touted to be the largest and most structurally complicated vitamin currently known.

Recent studies have shown that up to 40% of the population may have B12 levels that range from low to shockingly low. Perhaps even more frightening, a B12 deficiency can contribute to brain shrinkage, a condition associated with decreased brain function. According to a University of Oxford study, research is linking B12 deficiency with, among other negative consequences, Alzheimer’s disease. The Oxford two-year randomized clinical trial is the largest to study the effect of B vitamins on mild cognitive impairment, and one of the first disease-modifying trials in the Alzheimer’s field to show positive results in humans.

Simple, you say. Just up your intake of Vitamin B12. Turns out that this may not be a simple as you may think. For example, some individuals have been taking B12 in a commonly available form known as cyanocobalamin. Ouch! It’s a derivative of cyanide (think Agatha Christie murders).

According to Wikipedia, in the body this common synthetic form of cyanocobalamin is converted to the physiological forms methylcobalamin and adenosylcobalmin, leaving behind cyanide. Yes, you read it correctly. A small concentration of cyanide, but cyanide nonetheless. Check the ingredient list for cyanocobalamin. If you see it listed, you may want to run—not walk—the other way. What are manufacturers thinking? No doubt that it is 100 times cheaper than the more desirable form: methylcobalamin.

So what can you do?

If you eat meats and yogurt, they can be sources, although due to common intestinal ailments any are unable to absorb vitamin B12 from their intestines. Patches that deliver B12 are available; as are injections of B12 and sublingual forms.

Selected References

http://news.bbc.co.uk/2/hi/health/7595423.stm

http://www.alzheimersweekly.com/content/folic-acid-b6-b12-slows-memory-decline

http://en.wikipedia.org/wiki/Vitamin_B12

http://ods.od.nih.gov/factsheets/vitaminb12/