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IMPORTANCE OF EXERCISE AND NUTRITION IN THEPREVENTION OF ILLNESS AND THE ENCHANCEMENT

OF HEALTHA. AKANDE, P H . D .

C. DE W. VAN WYK, D C O M

Potchestroom UniversityP.O. Box 350

Vanderrbijlpark 1900South Africa

J.E. OsAGiE, DBA

Alcorn State UniversityLorman, Mississippi, USA

Evidence is mounting that in several respects people in the worldare becoming healthier, however, a substantial number of peoplearound the world continue to experience Increasing prominenceof morbid diseases, and see their traditional or medical doctorsregularly for one medication or another. And in most cases, thosethat are not ill within a medical framework are not genuinelywell either, they are hardly maximising their potentials, enjoyingWellness in their day-to-day life, or maintaining high levels ofenergy and vitality. The benefits of regular exercise and goodnutrition are popular topics of conversation today, because theyhelp in rallying the troops inside our bodies. The importance ofexercise and nutrition in the prevention of illness and enhance-ment of health has brought to the fore the need for a review ofthe scientific literature on the benefits associated with types ofphysical activity. Using multimodal perspective, suggestions foreducators, health care workers to use in counselling peopletoward increasing vegetable and fruit intake and incorporatingproper nutrition and regular exercise are discussed.

"Human beings are designed to exer- Nathan, 1984, Danish, Petitpas & Hale,eise, just as birds are designed to fly 1993; Howard, 1993; Jennett, 1996; Mag-in the sky; The quality of life is ill. Ash & Smoll, 1978; Pettijohn, 1992;determined by its valour and aetiv- Sarafino, 1990; Selye, 1985; Serfass &ities" Gerberich, 1984; Sheridan & Radmacher,

- African Proverbs 1992; Van Raalte & Brewer, 1996) has sug-gested that although the impact of sports

A growing body of studies conducted or physical exercise on individuals todayby researchers (Biddle, Akande, Via- is pervasive, yet some people includingchopoulos & Fox, 1996; Biddle & Bailey, children and adolescents are not getting1985; Biddle, Akande, et al., 1996; Blair enough exercise. Many children and ado-et al., 1989; Blumenthal et al., 1989; Boyle, lescents are not pushed to exercise more1985; Carlson, 1982, Charlesworth & vigorously in their classes. While we hear

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a lot about the exercise revolution amongadults, parents are poor role models to chil-dren and adolescents when it comes tovigorous physical exercise. Recent inves-tigations suggest that the negative impactof stressful events on health declined asexercise and nutrition levels increased(Brown & Siegel, 1988; Feist & Brannon,1989, Grimes & Mattimore, 1989). Exer-cise can be a valuable resource forcombatting children and adolescents'stresses. Children and adolescents whoexercised a lot coped more effectively withstress and had more positive identities thantheir counterparts who engaged in littleexercise. Any form of exercise is betterthan none. Exercise is important, one couldbe fit at any age and running is an excel-lent way to improve fitness and health.Nutrition, exercise and competition areinnately human, no matter how muchsocialization or cultural manipulation isused to minimize them.

The human body was designed for anactive life. Evidence is mounting that inseveral respects people in the world arebecoming healthier. For example, fewersmoke, more eat low-fat diets, and someengage in a special type of physical activ-ity in which they exert their bodies for thesake of fitness, health or body develop-ment. Still, a substantial number of peoplearound the world continue to experienceincreasing prominence of morbid diseasessuch as ischaemic heart disease (IHD),coronary heart disease (CHD) cere-brovascular disease, obesity, depression,diabetes, or hypertension, and see their tra-ditional or medical doctors regularly forone medication or another. And in mostcases, those that are not ill within a med-

ical framework are not genuinely welleither, they are hardly maximising theirpotentials, enjoying Wellness in theirday-to-day life, or maintaining high levelsof energy and vitality.

Exercise and nutrition are within thecore of human beings; they are who weare. They are the creative of human aspectsof civilization (May, 1996). In fact, humansmay actually harbour a biological cravingfor good nutrition and competitive sport.The hormone surge in people who exer-cise regularly. Research suggests thatphysically active people have lower ratesof anxiety and depression than sedentarypeople (Santrock, 1996; Schäfer, 1996;Silva, 1996).

Exercise normalizes the brain's stressresponse and biologically, exercise seemsto give the body a chance to practice deal-ing with stress (Azar, 1996). Exercisemakes human bodies stronger, because itincreases the blood supply to our brains.Working out builds the mind's muscles(Greenough, 1996). Some evidence inhumans suggests that being physically fithelps people maintain their cognitive abil-ities as they age (Azar, 1996- Greenough,1996). Exercise and nutrition may enhancetreatment for those with even the mostsevere mental disorders. In addition, exer-cise can give depressed peoplenonthreatening social support. Physiolog-ical aspects of exercise can affect mood.

It has long been folk wisdom that exer-cise has a positive impact on mood. Whenchildren drive their parents to distractionfrom being cooped up too long, parentsknow enough to send them outside to playin order to "work off some steam."(Schäfer, 1996). As Silva (1996) points

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out, "exercise can short-circuit the cycleof cognitive and physical tensión that char-acterizes anxiety disorders. Cognitiveanxiety creates physical anxiety. A personcan dissipate the somatic anxiety throughexercise. Exercise provides a form of men-tal 'time out' that gives the body a break"(p.23). Exercise and nutrition help to rallythe troops inside our bodies. Physical activ-ity and sports have great potential toincrease children's self-esteem and moti-vation. Weiss (1996) has consistentlydemonstrated that self-esteem and per-ceptions of physical ability can predictachievement behaviour, motivation andpositive affect in school children.

Consistent with this line of reasoning,these researchers and others have demon-strated that besides being a culturalphenomenon, exercise or sports also playan important role in the development ofidentity, self-esteem and individual com-petence. Exercise, just like all physicalactivities, uses energy and burns caloriesas a way of health and body development(Biddle, Akande, Vlachopoulos, & Fox,1996).

The benefits of regular exercise andgood nutrition are popular topics of con-versation today, because exercise andnutrition can be of importance in the pre-vention of illness and the enhancement ofhealth. Major improvements in health aregained from physical exercises such ascycling, basketball, jogging, jumping rope,ice and roller skating, snow and water ski-ing, tennis, vigorous walking, dancing,swimming and running, especially involv-ing increasing oxygen consumption overa period of time. These aerobic exercisesare characterized by high intensity, long

duration, and high endurance. Researchhas shown that poor flexibility and inade-quate muscle strength contribute tomusculoskeletal disorders (Carlson, 1982).For a better result, flexibility exercises mustbe practised daily until the desired level offitness is reached. Sarafino (1990) hasnoted that people who begin a flexibilityexercise programme should guard againstovertaxing their bodies, exercise under safeconditions with proper skills, and haveperiodic medical examinations to deter-rhine whether any underlying risks exist.

Gas Exchange and the Regulation of Ventila-tion in Exercise

Jennett (1996) observed that despite thegreater oxygen desaturation blood leavesthe lungs extremely fully oxygenated andwith the same gas tensions at rest. This ispossible because of the simultaneousincrease in alveolar ventilation, which isnormally sufficient to maintain the alveo-lar gas concentrations at their resting level.The greater rate of removal of oxygen fromthe alveolar gas by the blood is matchedby a greater rate of replenishment throughventilation-, likewise the greater rate ofdelivery of carbon dioxide by the blood tothe lungs is matched by a greater rate ofremoval through ventilation. The arterialblood gas tensions therefore remain virtu-ally unchanged. This is true right from thestart of exercise.

When effort begins abruptly, breathingincreases, through an increase in tidal vol-ume, within the first few breaths. The initialincrease is fastest-, there is then a furtherrise until a steady level is reached withinabout 3 minutes with a very sharp initialrise sometimes occurring. The increase in


C02 excretion follows a similar ventilation to CO production and oxygentime-course to the increase in ventilation, usage is still not satisfactorily accountedand the arterial ?QQ2 "ses very little, if at for. The control system performs as thoughall - it may indeed fall initially, depending it were operating to maintain arterial bloodon the steepness of the initial increase in gas levels. There are at least three possi-ventilation. This means that the alveolar ble mechanisms for peripheralventilation keeps pace with the increased chemoreceptor involvement; they mayrate of delivery of CO2 to the lungs, which 'see' the increase in amplitude of the fluc-in turn keeps pace with the increased rate tuations of the blood gases during theOf CO2 production in the working mus- breathing cycle, which has been shown tocles. occur in exercise (Blair et al., 1989; Blu-

At the same time, the O2 usage increas- menthal et al., 1989; Charlesworth &es and the arterial oxygénation is kept Nathan, 1984; Jennett, 1996-1 Palmer,normal. The precise matching of alveolar 1987).

Table 1Suggested foods in everyday diet

a. Bread, cereals, Nfielimeal/Sadza, Ogi/Corn pap and other grain products. Thesefoods are essential for the body because they contain high proteins and fibre. Bread,potatoes, pasta, rice and dried beans are all essential to a person's diet. For example,pasta is high in carbohydrates, and can supply the body with renewed vigour andenthusiasm.

b. Vegetables. Different high quality vitamins are found in vegetables, and they arelow in fat. Dietitians suggest an average person should eat five servings of fruit andvegetables a day. Physicians believe that the risk of cancer can be reduced consider-ably by eating more vegetables.

c. Fruit. To have a healthy diet, one needs to eat any diet that includes fruit. Fruit ishigh in carbohydrates, which provide overall energy level. For instance an applesupplies fibre, simple sugar and starch and gives an individual immense supply ofvigour. Fruit is said to be the most perfect food, "created" specifically for humans.

d. Dairy products. These include milk which contains different kinds of good things- carbohydrates, fat, and proteins.

e. Poultry, fish, meat and eggs. A diet with moderate portions of meat, poultry, fishand eggs are high in vitamins, iron, and other minerals which helps the body.


ACIDgrapefruitguavaslemonslimesorangespineapplesmangoesstrawberriestangerines

Table 2Classification of fruits

SUB-ACIDapplesapricotsberriescherriesgrapes

pawpawsplumspears

SWEETbananasdatesfried fruitsfigspapinos

prunesraisins

Winter (or Rainy season) Fruits

applesorangespineapples

Summer or (Dry Season) Fruits

mangoesstrawberriescherries

pearsguaveasgrapefruit

grapesbananaspeaches

pawpawbananaskiwifruit

plumspineapplewatermelons

Table 3Exercise Pathways Schäfer (1996) suggests the following psychological and phys-

iological pathways on how aerobic exercise can help control stress. Aerobic exercisehelps control tension, anxiety, depression, and other stress symptoms.

Physiological pathways through which exercise is thought to improve stress controlinvolve a number of factors.

Release of muscle tensionBurning off of stress-induced adrenaline, which leaves the bloodstream and consumed

in the musclesPost-exercise quieting of the sympathetic nervous system (the part of the system that

produces tension).


Production of beta-endorphins, the body's own morphine-like painkiller and source ofeuphoria.

Lowered baseline tension level.Body becomes familiar with and habituated to physiological arousal.Psychological pathways related to tension control from exercising are likely to include

the following.Release of pent-up emotions.Creative problem-solving during the exercise session, resulting in more constructive cop-

ing the rest of the day.Enhanced self-liking, self-acceptance, and self-esteem.Heightened internal control.Feeling of well-being and calm - "afterglow" from exercise.Mood stabilization."Time away" benefit (not unique to exereise, of course).Decreased negative thinking and rumination.

Table 4Aerobic Training Effect

Research has shown that three main changes will occur with aerobic exercise, allof which provide full energy level through more effective use of oxygen (Schäfer,

1996).

i. Improvements in oxygen intake (respiration)Strengthening of diaphragm muscle.Greater lung flexibility and capacity.

ii.. Improvements in oxygen circulationMore red corpusclesMore output per heartbeatSlower heart rate at given exertion levelMore blood volumeOpening of new capillary networksExpansion in size of blood vessels and capillariesLess blood stickinessWorking out builds the mind's muscles

iii. Improvements in oxygen use (metabolism)More efficient discharge of carbon dioxideMore efficient extraction of oxygen within muscle cellsMore efficient burning of oxygen within muscle cells


Table 5NUTRITION/ EXERCISE FOR WELLNESS

Concept

Nutrition

Processes/Related Ideas

Its nature

Exercise Its nature

Characteristics/Description

Experts recommended range ofEnergy intake for individuals takesinto account their various needs,their growth rate, and their level ofexercise. Some individuals' bodiesbum energy quicker and faster thanthe others - a central concept isbasal metabolism rate. Manypeople eat too fatty diets.

Experts agree that children andadults are not getting enoughexercise. Schools, and electronicmedia have contributed to the poorexercise patterns of adolescents andyoung adults. Parents are poor rolemodels in the realm and sphere ofexercise. Toward an healthierindividual life, expertsrecommended focus on preventiveservices, health promotion andchildren/adolescence and adultpopulations. Exercise can serve asbuffer for stress.

Acid-base Balance in ExerciseIn exercise, there is an increased rate of

production of acidic metabolites in the con-tracting muscle fibres; these are releasedinto the interestial fluid and from there intothe blood. There is therefore a tendency forthe pH to fall in the whole extracellular fluidcompartment of the body as well as in themuscle itself The production of lactate

increased with any degree of musculareffort. During moderate effort, lactate pro-duction can be balanced by its uptake andrecycling, in the liver. It is therefore onlywhen the effort is more severe or prolongedthat the blood lactate rises and the pH falls.'This is associated with release of carbondioxide from bicarbonate in the plasma, andwith an increase in the rate Of C02 excre-


tion from the lungs. Lactic acidernia stim-ulates a further increase in ventilation, oneand above that which is required to keeparterial PC02 at its normal value. The arte-rial PC02 is therefore lowered, whichpartially corrects the increase in acidity'(Jennett, 1996; p.357).

Temperature Control and Fluid Balance inExercise. Heat loss

Muscle contraction generates heat, sothere is additional heat to be lost duringwork or exercise if body temperature is toremain constant. The greater rise in tem-perature which ordinarily occurs in healthypeople in very heavy exercise is about 2 C.The heat-losing mechanisms are activatedby stimulation of the hypothalamic centreswhen the arterial blood becomes warmerthan normal. Via the autonomie nervoussystem the resistance in skin vessels isdecreased; therefore the skin blood-flowrises, heating up the skin so that the gradi-ent for loss through the 'shell' is steepened.

Nutrient supply for muscular contraction inexercise

The nutrient most readily available tothe muscle is its glycogen store. Use of thisbegins promptly and is at first anaerobic,resulting in the formation of lactate. This isremoved by the blood and used by the liverin the synthesis of glucose. Blood glucosecontinues to be utilized, but to a lesser extentas exercise proceeds; free fatty acids becomethe major fuel. The ratio of insulin secre-tion to glucagon secretion from thepancreatic islets is decreased during mus-cular work. This is associated with areduction in the storage of glucose andgreater synthesis and release of glucose in

the liver. The concentration of glucose in theplasma remains steady or rises (though itmay decrease to less than the normal rest-ing level towards the end of very strenuousendurance effort). The predominant effectof glucagon, together with adrenaline, is tomobilize free fatty acids stored in adiposetissue. There is an increase in the secretionof growth hormone, which has the sameaction (Blair et al., 1999-1 Jennett, 1996).

Benefits of Regular Exercise I Physiologicalbenefits of exercise

Total quality and even length of life canbenefit from such activities as aerobicdance, gardening, hunting, cycling, stairclimbing rather than taking the elevator,swimming, running and most importantlybrisk walking. All these activities if donevigorously can be beneficial in controllingstress, tension and rejuvenating the bodyand spirit (Schäfer, 1996). Because the per-son is viewed as a whole system, thereforea change in any one part of the systemaffects the other parts of the system (Jenk-ins, 1996).

In a progressive walking-jogging pro-gramme with a group of people in their 7O's.DeVries (1977) was able to find out thatmany of the negative physical characteris-tics of ageing can be reversed throughexercise. At the end of the six-week pro-gramme, DeVries also noted that themajority of the old people gained manyphysiological benefits - lowering of sys-tolic and diastolic blood pressure.Furthermore, he observed that the physio-logical characteristics of ageing can beproduced in young people by keeping themin beds for several months (i.e. inactive).Many recent impressive studies found that


aerobic programmes are associated withhigher levels of health and well being. Carl-son (1982) has shown other health andphysiological benefits of regular physicalexercise and activity as follows:

help to stay lean and avoid obesity.help to clear out arteries by relieving inter-

nal congestion.lower the lower blood pressure by reducing

total peripheral resistance in blood cir-culation.

aid digestion and elimination.stimulate bone marrow by increasing resis-

tance to illness.improve the threshold and tolerance of pain.stabilize and lower systolic and diastolic

blood pressure.improve bowel function, muscle tone, firm-

ness, and strength.increase the loss of body weight and body

fat.improve posture.aid blood circulation and increase the num-

ber of red corpuscles.help redistribute body weight for a more

balanced shape.increase physical endurance.help clear the skin.may retard or reverse atherosclerosis or

reduce the incidence of arrhythmic heart-beats.

increase inner size of capillaries, lowerblood lipids and improve lung capacity.

increase bone mineral content among peo-ple at risk with bone fracture orosteoporosis.

control blood sugar by conditioning theheart.

Psychological benefits of exerciseIn DeVries' (1977) study, cited earlier,

the old people also reported improvedself-esteem, body self-concept, family rela-tions, memory, concentration, more energy,better sleep, and improved sex lives.

Certain forms of physical exercise havebeen found to decrease anxiety and depres-sion. DeVries and Adams (1972) found thata 15 minute walk produced more relaxationthan a standard dose of a mild tranquillis-er. Raglin and Morgan (1987) found thatboth aerobic exercises (e.g., jogging, bas-ketball, jumping the rope, tennis, vigorouswalking, swimming, or stationary cycling),and quiet rest reduced anxiety, whileincreasing cardiorespiratory endurance,self-confidence, self- esteem and pleasure.Depression, as Sheridan and Radmacher(1992) observed, is associated with low lev-els of norepinephrine and regular exerciseincreases this neurotransmitter. It has beenestablished that depression can be over-come through the sense of mastery andself-control gained through exercise .'Enhanced body image and feelings ofself-worth are also byproduct gains of exer-cise that might counteract depression'.Carlson (1982) has noted that physical exer-cise can also bring about heightened joy,self-esteem, affective awareness, elevatedmood and a higher state of consciousness.These feelings and emotional effects maybe partially due to increases in certain bio-chemical levels, especially catecholamines.Secretion of catecholamines from the adren-al medulla is regulated by its sympatheticnerve supply and forms part of the overallresponse to activity and stress. As well asadjusting all body systems for physicalactivity, by actions on smooth and cardiac


muscle, cellular metabolism is acceleratedand the supply of nutrients adjusted. Adren-aline is responsible for these effects. At rest,an increase in adrenaline secretion increas-es the whole body metabolic rate (Blair etal., 1989; Blumenthal et al., 1989; Jennett,1996).

In demonstrating the direct effect thatexercise can have on cognitive abilitiesEI-Naggar (1981) found that left-hemi-sphere brain function was significantlyenhanced with improvements in physicalfitness levels. According to Carlson (1982)cognitive functioning seems to improve bothduring exercise and after finishing physicalexercise. Research has shown that aerobicexercise or physical exercise led to anincrease in self-esteem and body concept(fitness and agility) in preschool children,college students and healthy, older peopleat the end of an eight-week aerobics pro-gramme (Alpert, Field, Goldstein & Perry,1990-1 Johnson, Radmacher & Terry, 1986;King, Taylor, Haskell & DeBusk, 1989).Physical activity also plays an importantrole in developing and maintaining effec-tive interpersonal relationships. For examplea workshop designed to improve interper-sonal skills was more effective whencombining physical training with interper-sonal skills training than when using onlyinterpersonal skills training (cf, Colling-wood, 1976).

Behaviourally, exercise is said to beaddictive, thus it may replace or preventundesirable addictive behaviours such asalcoholism, smoking, overeating, and exces-sive drinking. Research findings have foundthat the more active and physically fit a per-son is, the more normal his or herassessment results are on psychometric

tests, because physical fitness appears toaffect behaviour in a positive way (Akande& Akande, 1994; Carlson, 1982; Gary &Guthrie, 1972; Glasser, 1976,1981; Greist,Klein, Eischens, Gurman, & Morgan, 1979).The psychological gains of regular physi-cal exercise are illustrated in the followingsummary of research findings:

exercise helps eliminate undesirable behav-iours.

exercise improves sharpness of the five sens-es especially the sense of taste. This istrue with food and drink tasting verymuch better after an exercise.

exercise or sport allows for the creativeexpression of values and abilities.

exercise enhances a firmer appearance andelevated mood.

exercise is a mental release.exercise relieves depression.exercise is fun and relaxation.physical fitness helps vitamin fight off dis-

ease.exercise means empowerment and energy

source that motivates a person to action.exercise helps individuals work and act with

increased energy and reducedfatigue/boredom, exercise improvesimmune response and better sleep.

exercise improves reaction time and givesgreater ability to concentrate.

physical fitness improves self-esteem andself-regard.

physical fitness improves self-confidence,self-concept and assertiveness.

exercise promotes control of body weightby discouraging undesirable behaviours.

exercise reduces anxiety and hostility, as itis an essential part of comprehensivestress management. Research has shown


tentatively that stress was not a predic-tor of illness in students with highactivity levels. In other words, stress lifeevents were associated with illness pri-marily among students with low levelsof exercise.

exercise could change the entire life-styles.People quit undesirable behaviours suchas excessive drinking and smoking, andchange their eating habits because goodnutrition is an integral part of physicalfitness. People of all ages could gethealthful levels of exereise from school,park, and worksite recreation pro-grammes. However people should tryand avoid exercise dependence. This isbecause exereise dependence, refleetedin compulsive or excessive physicalactivity, can be detrimental to health andwell-being (de Coverley Veale, 1987-1Kirby & Adams, 1996).

Children of all ages should be aware ofthe importance of nutrition and exercise intheir lives. This will involve people avoid-ing smoking, eating junk food, and havingextra flab hanging around their middle,spending too much time sitting down watch-ing television and living as couch potatoes'(Santroek, 1996). There should be a spe-cial concern in the amount of fat in theirdiet. For example living on fast foods thatprovide only minimal nutritional value con-tribute to increased fat levels which resultin larger fat cells (overweight) later in life.Also foods such as complex carbohydratesand plain sugars affect glucose levels in theblood. Some humans' bum energy fasterthan others, although it could be argued thatindividuals could inherit a tendency to beoverweight. However, research has shown

that vast numbers of children and adoles-cents who do not have obese parents becomeobese themselves due to consumption oflarge quantities of fast-food meals whichcontribute to excess fat intake. As Santroek(1996) pointed out, every individual has aeertain amount of stored fat in their bodies(set point) which regulates their body shapeand weight. It is probable that when indi-viduals gain weight the number of fat cellsincreases, and they may not be able to getrid of them. Generally, research has foundthat individuals with slow metabolism arelikely to grow fatter or obese than individ-uals with fast metabolism (Browell & Stein,1996; Santroek, 1996). It has also been dis-covered that, regardless of an individual'sgenetic background, physical activity suchas aerobic exereise raises metabolic rate,which helps to burn calories. Vigorous exer-cise not only burns up calories andfine-tunes the body's set points but contin-ues to increase metabolic rate for manyhours after the aerobic exereise.

To get the full health and psychologicalbenefits of nutrition and exercise or sport,people need to continue doing healthful lev-els of physical aetivities or being very aetivein their normal lifestyles throughout theirlives. Using exercise to relax is morerewarding than another common releaseused at the end of a day's work - alcohol.Drinking alcohol adds another Stressor andcan ultimately lower a person's ability tomanage stress (Charlesworth & Nathan,1984). Recent research explored the effectsof exereise and vitamins on the body'simmune system in its constant fight to wardoff disease. Vitamins C and E improvedimmune functioning, but exercise aug-mented these effects. According to


physiologists, the recommended frequen-cy of exercise is a minimum of three timesper week. The three days should not be con-tinuous but scheduled with a day of restbetween the days of exercise to avoid neg-ative effects of exercise. On average, theamount of time a person should exerciseeach time is twenty to thirty minutes. Thistime should be continuous. However, thebelief that regular exercise should be vig-orous and prolonged must not discouragemany people from starting an aerobic pro-gramme. People must recognize thatspecific exercise would depend on a per-son's age, interests, current health andphysical capacity. However, adolescentsshould not use their gender-role mentalityto think that men are better built and suit-ed to physical exercises than women. Forolder people who are not ready to begin aformal exercise programme, Charlesworthand Nathan (1984) have listed several waysto increase their physical activity level:

1. Cultivate a behavioural modification tech-nique for dealing with nutrition, physicalfitness and mental health.

2. Try and take a walk rather than sittingdown for a coffee break.

3. Try and do some walking to a nearbyrestaurant instead of driving down orlooking for

somebody to deliver your food.4. Walk vigorously or cycle to a store or

post office instead of driving to allplaces.

5. Use a distant toilet or rest room ratherthan the one closest to your desk at work.6. Stand instead of sitting down whiletravelling in a bus.

7. Walk vigorously the longer distance

rather than taking a short cut.8. Try and use the stairs whenever possible

instead of relying on the elevator all thetime. 9. Try and walk your dog or pet along distance, more often and faster.

10. When using a public transportation, tryand get off a stop earlier rather than ask-ing the driver to drop you on yourdoorstep at every time.

11. Park the car farther away from the shop-ping complex or your office and walkthe distance.

12. Remember you need to eat fresh foodwith numerous nutrients to stay healthy.These include water, vitamins and min-erals, amino acids (proteins), fresh fruits,fresh vegetable oils calories from car-bohydrates and proteins but less animalfats, less sugar, sodium.

13. Choose lean meat, fish, cautiously limityour intake of eggs, liver, butter, cream,coconut oil, palm oil, dairy products andexcessive sugar. Trim excess fat offmeats and remove skin from chicken.Eat raw vegetables, cruciferous vegeta-bles, legumes, allium vegetables, greenvegetables, carrots and citrus fruits. Allthese are major sources of dietary fibreswhich are commonly believed to be pro-tective against colon cancer. Steinmetzand Potter (1996) have noted that dietaryfibre may increase faecal bulk anddecrease transit time; also fibre may pro-tect cell membranes and DNA fromoxidative damages caused by cancers ofthe stomach, esophagus, lung, oral cav-ity and pharynx, endometrium, pancreasand colon.

14. Food alone will not guarantee goodhealth or well-being - but good eatinghabits combined with regular exercise


and stress coping skills can wonders foryour health. Steinmetz and Potter (1996)has suggested guidelines for educators,health care workers and sports psychol-ogists to use in counselling peopletoward fresh vegetable and fresh fruitintake.

15. Spend little time watching television.Try one new fruit or vegetable each week.Double normal serving sizes for vegetables.Eat fruit on cereal or muesli (not just

bananas but also apples, grapes, berries,peaches,

and mandarin oranges).Have all-vegetable-based meals (eg. veg-

etable chili or stew).Eat fruit as a snack.Eat dried fruit instead of candy, chewing

gum and sweets.Drink fruit or vegetable juice instead of soft

drinks.Have fruit salad for dessert (eg. apples,

peaches, pears, or bananas).Take raw vegetable platters to parties

(include raw sweet potato sticks, aspara-gus, green beans, jicama, red pepperrings, zucchini, broccofiower, in additionto the more common carrot and celerysticks).

Add vegetables to favourite entrees (eg.tacos, spaghetti, pizza, lasagna).

Make frozen fruit kebobs for kids and chil-dren (use pineapple, bananas,strawberries).

Eat vegetable meals more often.Eat more African and international dishes

(eg. Nigerian Eba/Amala andEgusi/ogbono soup,Southern AfricanSadza/Mielimeal, Moroccan stew, Mex-ican vegetable enchiladas, Indian curries,Italian pasta primavera, Spanish paella.

Oriental stir-frys, Greek vegetable mous-saka etc.)

Reduce fats, especially saturated fats suchas butter and untrimmed red meat.

Choose foods low in sodium, and minimizeaddition of table salt.

Consume very little alcohol per day andnone for expectant mothers.

Minimize overeating, undereating, "sugarhits", and excessive caffeine.

Remove skin from poultry before cooking.

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A Global Village

If we could shrink the earth's population to a village of precisely 100 people, with all the existing humanratios remaining the same, it would look something like the following:

There would be:

57 Asians21 Europeans14 from the Western Hemisphere, both North and South America8 Africans

52 would be female48 would be male

70 would be non-white30 would be white

70 would be non-Christian30 would be Christian

89 would be heterosexual11 would be homosexual

6 people would possess 59% of the entire world's wealth and all 6 would be from the United States80 would live in substandard housing70 would be unable to read50 would suffer from malnutrition1 would be near death; 1 would be near birth1 (yes, only 1) would have a college education1 would own a computer

When one considers our world from such a compressed perspective, the need for ACCEPTANCE,UNDERSTANDING, and EDUCATION becomes glaringly apparent.

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