God and Nature Fall 2019
Adopting a Healthy Lifestyle
|
|
By Jim Mitroka
The importance of a healthy lifestyle
As scientists, what do we think of as the best way to minimize the ravages of disease on health? As people who understand the power of medicines, our focus is often on drugs. We naturally look to products found in a bottle as solutions to illness. Likewise, we tend to think in terms of treating existing illnesses rather that preventing them in the first place.
But this situation is unfortunate, since many—indeed most—of the chronic diseases that plague our society are largely the result of poor lifestyle choices. In other words, they are avoidable or at least delayable. A recent review published in Archives of Internal Medicine states that four simple lifestyle factors—never smoking, maintaining a healthy weight, exercising regularly, and following a healthy diet—together appear to be associated with as much as an 80 percent reduction in the risk of developing the most common and deadly chronic diseases (1). Lifestyle has been associated, to various degrees, with Alzheimer's disease, atherosclerosis, asthma, some kinds of cancer, type 2 diabetes, heart disease, depression, and obesity. Some non-western populations live long and healthy lives with little or no availability of medications, as so well documented in the book Blue Zones (2).
The importance of a healthy lifestyle
As scientists, what do we think of as the best way to minimize the ravages of disease on health? As people who understand the power of medicines, our focus is often on drugs. We naturally look to products found in a bottle as solutions to illness. Likewise, we tend to think in terms of treating existing illnesses rather that preventing them in the first place.
But this situation is unfortunate, since many—indeed most—of the chronic diseases that plague our society are largely the result of poor lifestyle choices. In other words, they are avoidable or at least delayable. A recent review published in Archives of Internal Medicine states that four simple lifestyle factors—never smoking, maintaining a healthy weight, exercising regularly, and following a healthy diet—together appear to be associated with as much as an 80 percent reduction in the risk of developing the most common and deadly chronic diseases (1). Lifestyle has been associated, to various degrees, with Alzheimer's disease, atherosclerosis, asthma, some kinds of cancer, type 2 diabetes, heart disease, depression, and obesity. Some non-western populations live long and healthy lives with little or no availability of medications, as so well documented in the book Blue Zones (2).
"...we honor the Lord by showing that we care about and care for His creation—our physical being—and we provide an example to others to do likewise." |
The psalmist tells us that we are “fearfully and wonderfully made” (Psalm 139:14). The importance of making proper lifestyle choices is a fundamental part of our Christian faith. The scripture “You were bought at a price, therefore honor God with your body” (1 Corinthians 6:20) means more than simply avoiding sexual sins. We know at a very deep level the meaning of being created in God’s image (Genesis 1:27), and it is incumbent on us to respect the creator by taking care of the one body he has entrusted to each of us. A lifestyle that results in better health is a great witness that we respect and obey God’s exhortation concerning our bodies.
What are some of the keys to a healthy lifestyle?
So what are these lifestyle keys to better health? Of course, the list is endless, but we can focus on three key factors—namely, proper diet, exercise, and rest. Avoiding smoking goes without saying to any person trained in the sciences, so I won’t address it here. I also omitted maintaining a proper weight, since this is the natural result of diet and exercise based on the conservation of matter and energy. Let’s look at each factor individually.
Diet
The first and possibly the most important factor is diet, or, simply put, eating right. The Atkins-style diet, which shuns carbohydrates and favors meats and fats, has largely been put to rest. The Bible speaks highly of bread, from many writers of the Old Testament to Jesus calling himself “the bread of life” (John 6:35).
The Bible has many references to food, but two that are particularly relevant are the warning against gluttony (Philippians 3:19), and the passage in the Book of Daniel where the three Hebrew trainees asked to have vegetables served in place of the King’s rich meals. A message from the passage in Daniel 1:12-13 is that we are to eat primarily plant-based foods and eat in moderation. Actually, the diet of our Lord, now referred to as “the Mediterranean diet”—characterized by eating fruits and vegetables, unsaturated oils (olive, canola oil), and fish—has been shown to have numerous health benefits. One study, the Lyon Diet Heart Study, showed that adherence to such a diet lowered the incidence of cardiac events by 70 percent relative to the low-fat diet recommended by The American Heart Association (AHA) (3). The Bible goes on to give us two other caveats regarding diet. One is that salt is acceptable, even vital is small quantities. Consider the scripture: “Let your conversation be seasoned with salt” (Colossians 4:6-paraphrased). Also, Jesus said: “You are the salt of the earth” (Matthew 5: 13). The other is that alcohol, in moderation, is acceptable, perhaps even beneficial, as Paul instructs in 1 Timothy 5:23. Many studies have suggested that wine, in moderation, has a distinctly protective effect against cardiovascular disease and Alzheimer’s Disease (4).
Exercise
The next area is exercise. Here the scripture says relatively little, but a consideration of the life of Jesus, and the long distances he traveled by foot along the hilly terrain of Galilee and the surrounding areas, suggests a lifestyle characterized by movement. Also, Paul in his letters frequently mentions ‘running the race’ (1 Corinthians 9:24) and ‘physical training’ (1 Timothy 4:8). Most studies suggest that 30 minutes of moderately intense exercise, like a brisk walk, most days of the week, is a good place to start (5). Walking, biking, hiking, gardening, a few minutes here and there throughout the day provide most of the cardiovascular benefit of an intense workout at the gym. Also, exercises that provide resistance to the major muscle groups two to three times a week help strengthen bones and muscle (5). The key to exercise is finding a way to make it enjoyable, or at least less burdensome. Biking, hiking, gardening—just getting out and moving in God’s world will do it. And it brings joy, and peace, and a closeness to the creator as a bonus.
Rest
The last area of concern is rest, and here we mean enjoying freedom from stress, at least for some time during the week, and getting adequate sleep. While short-term stress is a natural part of the human condition, say, in response to a test, an accident, or some other challenging event, long-term stress can cause significant harm to the body. Long-term stress results in chronic elevations in circulating cortisol and epinephrine levels. In addition, stress is a factor in heart disease. Coping with stress is challenging, but as Christians we need to turn over our fears and worries to the Lord. The discipline of having a special place and a special time for daily quiet meditation on God’s word and quiet time with God in prayer can go a long way to de-stressing our lives and fill our spiritual ‘tanks’ (Mark 1:35). The special time we spend seeking God’s plan for our lives, meditating on His word, and planning our day according to the Lord’s priorities can also help de-stress and even bless our busy day. Consider the words of Jesus: “Do not let your hearts be troubled” (John 14:1) and “Do not be anxious for your life” (Matthew 6:25). Also, consider His example: “After He dismissed them, He went up on a mountainside by Himself to pray” (Matthew 14:23). We are to trust the Lord and be at peace. Part of each day, and even one entire day each week—as stated in Exodus 35:2—should be set aside for such meditation rest, a ‘Sabbath’ from the everyday activities of life.
And lastly, getting a good night’s rest, in terms of both the quality and the quantity of sleep, is a key element of rest in a healthy lifestyle. Seven hours of sleep, on a regular basis, is a good guideline. Also important is maintaining a regular sleep schedule so that the body can develop a regular rhythm of activity and rest.
Conclusion
So, as we began with a question, we conclude with another. Given that the lifestyle described above promotes a long and healthy life, we still have to ask, why bother? Let’s be honest, eating right, exercise, getting our sleep when we want to stay up late to catch that TV show—it all requires discipline. But the Lord’s word tells us that while no discipline is pleasant at the time, later it brings a harvest.
When we take care of our physical bodies, we free our mind to focus on the important things—heavenly things. We minimize the physical encumbrances that can interfere with our ability to serve others. And, of course, we honor the Lord by showing that we care about and care for His creation—our physical being—and we provide an example to others to do likewise. How can we “love others as we love ourselves” if we don’t even take care of the magnificent gift God has given us in our own bodies? The Bible tells us in Jeremiah 29:11 that the Lord has plans for us. And while we do not know the details of His plans, we are expected to be ready to carry them out as they are revealed to us. Let us be ready, in our prayer life, and our physical life, to do just that.
References
1. DL Katz. Life and death, knowledge and power: why knowing what matters is not what's the matter. Arch Intern Med. 2009 Aug 10;169(15):1362-3.
2. Dan Buettner. The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest. 2012, National Geographic.
3. Penny Kris-Etherton, et. al. AHA Science Advisory: Lyon Diet Heart Study. Benefits of a Mediterranean-Style, National Cholesterol Education Program/American Heart Association Step I Dietary Pattern on Cardiovascular Disease. Circulation. 2001; 103: 1823-1825.
4. Sara Arranz. Beer, Alcohol and Polyphenols on Cardiovascular Disease and Cancer. Nutrients. 2012 July; 4(7): 759–781.
5. Global recommendations on physical activity for health. World Health Organization. ISBN 978 92 4 159 997 9 (NLM classification: QT 255), 2010.
6. All scripture citations are from The NIV Study Bible-1984. Zondervan, Grand Rapids, MI, 1984.
Dr. Jim Mitroka earned a B.S. in Chemistry from Michigan State University and a Ph.D. in Pharmacology and Toxicology from Rutgers University. Prior to joining Palm Beach Atlantic University, Jim worked for Bristol-Myers Squibb as a research group leader, conducting studies to determine the metabolic fate of experimental drugs. As a faculty member in the Gregory School of Pharmacy, Jim is working with others to establish meaningful research in the pharmaceutical sciences on campus. Jim finds that the study of the natural world presents compelling evidence for faith in the God of the Bible. Jim lives in the West Palm Beach area with his beloved wife, Rosemary. Jim also authors the blog Christian Health Perspectives.
What are some of the keys to a healthy lifestyle?
So what are these lifestyle keys to better health? Of course, the list is endless, but we can focus on three key factors—namely, proper diet, exercise, and rest. Avoiding smoking goes without saying to any person trained in the sciences, so I won’t address it here. I also omitted maintaining a proper weight, since this is the natural result of diet and exercise based on the conservation of matter and energy. Let’s look at each factor individually.
Diet
The first and possibly the most important factor is diet, or, simply put, eating right. The Atkins-style diet, which shuns carbohydrates and favors meats and fats, has largely been put to rest. The Bible speaks highly of bread, from many writers of the Old Testament to Jesus calling himself “the bread of life” (John 6:35).
The Bible has many references to food, but two that are particularly relevant are the warning against gluttony (Philippians 3:19), and the passage in the Book of Daniel where the three Hebrew trainees asked to have vegetables served in place of the King’s rich meals. A message from the passage in Daniel 1:12-13 is that we are to eat primarily plant-based foods and eat in moderation. Actually, the diet of our Lord, now referred to as “the Mediterranean diet”—characterized by eating fruits and vegetables, unsaturated oils (olive, canola oil), and fish—has been shown to have numerous health benefits. One study, the Lyon Diet Heart Study, showed that adherence to such a diet lowered the incidence of cardiac events by 70 percent relative to the low-fat diet recommended by The American Heart Association (AHA) (3). The Bible goes on to give us two other caveats regarding diet. One is that salt is acceptable, even vital is small quantities. Consider the scripture: “Let your conversation be seasoned with salt” (Colossians 4:6-paraphrased). Also, Jesus said: “You are the salt of the earth” (Matthew 5: 13). The other is that alcohol, in moderation, is acceptable, perhaps even beneficial, as Paul instructs in 1 Timothy 5:23. Many studies have suggested that wine, in moderation, has a distinctly protective effect against cardiovascular disease and Alzheimer’s Disease (4).
Exercise
The next area is exercise. Here the scripture says relatively little, but a consideration of the life of Jesus, and the long distances he traveled by foot along the hilly terrain of Galilee and the surrounding areas, suggests a lifestyle characterized by movement. Also, Paul in his letters frequently mentions ‘running the race’ (1 Corinthians 9:24) and ‘physical training’ (1 Timothy 4:8). Most studies suggest that 30 minutes of moderately intense exercise, like a brisk walk, most days of the week, is a good place to start (5). Walking, biking, hiking, gardening, a few minutes here and there throughout the day provide most of the cardiovascular benefit of an intense workout at the gym. Also, exercises that provide resistance to the major muscle groups two to three times a week help strengthen bones and muscle (5). The key to exercise is finding a way to make it enjoyable, or at least less burdensome. Biking, hiking, gardening—just getting out and moving in God’s world will do it. And it brings joy, and peace, and a closeness to the creator as a bonus.
Rest
The last area of concern is rest, and here we mean enjoying freedom from stress, at least for some time during the week, and getting adequate sleep. While short-term stress is a natural part of the human condition, say, in response to a test, an accident, or some other challenging event, long-term stress can cause significant harm to the body. Long-term stress results in chronic elevations in circulating cortisol and epinephrine levels. In addition, stress is a factor in heart disease. Coping with stress is challenging, but as Christians we need to turn over our fears and worries to the Lord. The discipline of having a special place and a special time for daily quiet meditation on God’s word and quiet time with God in prayer can go a long way to de-stressing our lives and fill our spiritual ‘tanks’ (Mark 1:35). The special time we spend seeking God’s plan for our lives, meditating on His word, and planning our day according to the Lord’s priorities can also help de-stress and even bless our busy day. Consider the words of Jesus: “Do not let your hearts be troubled” (John 14:1) and “Do not be anxious for your life” (Matthew 6:25). Also, consider His example: “After He dismissed them, He went up on a mountainside by Himself to pray” (Matthew 14:23). We are to trust the Lord and be at peace. Part of each day, and even one entire day each week—as stated in Exodus 35:2—should be set aside for such meditation rest, a ‘Sabbath’ from the everyday activities of life.
And lastly, getting a good night’s rest, in terms of both the quality and the quantity of sleep, is a key element of rest in a healthy lifestyle. Seven hours of sleep, on a regular basis, is a good guideline. Also important is maintaining a regular sleep schedule so that the body can develop a regular rhythm of activity and rest.
Conclusion
So, as we began with a question, we conclude with another. Given that the lifestyle described above promotes a long and healthy life, we still have to ask, why bother? Let’s be honest, eating right, exercise, getting our sleep when we want to stay up late to catch that TV show—it all requires discipline. But the Lord’s word tells us that while no discipline is pleasant at the time, later it brings a harvest.
When we take care of our physical bodies, we free our mind to focus on the important things—heavenly things. We minimize the physical encumbrances that can interfere with our ability to serve others. And, of course, we honor the Lord by showing that we care about and care for His creation—our physical being—and we provide an example to others to do likewise. How can we “love others as we love ourselves” if we don’t even take care of the magnificent gift God has given us in our own bodies? The Bible tells us in Jeremiah 29:11 that the Lord has plans for us. And while we do not know the details of His plans, we are expected to be ready to carry them out as they are revealed to us. Let us be ready, in our prayer life, and our physical life, to do just that.
References
1. DL Katz. Life and death, knowledge and power: why knowing what matters is not what's the matter. Arch Intern Med. 2009 Aug 10;169(15):1362-3.
2. Dan Buettner. The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest. 2012, National Geographic.
3. Penny Kris-Etherton, et. al. AHA Science Advisory: Lyon Diet Heart Study. Benefits of a Mediterranean-Style, National Cholesterol Education Program/American Heart Association Step I Dietary Pattern on Cardiovascular Disease. Circulation. 2001; 103: 1823-1825.
4. Sara Arranz. Beer, Alcohol and Polyphenols on Cardiovascular Disease and Cancer. Nutrients. 2012 July; 4(7): 759–781.
5. Global recommendations on physical activity for health. World Health Organization. ISBN 978 92 4 159 997 9 (NLM classification: QT 255), 2010.
6. All scripture citations are from The NIV Study Bible-1984. Zondervan, Grand Rapids, MI, 1984.
Dr. Jim Mitroka earned a B.S. in Chemistry from Michigan State University and a Ph.D. in Pharmacology and Toxicology from Rutgers University. Prior to joining Palm Beach Atlantic University, Jim worked for Bristol-Myers Squibb as a research group leader, conducting studies to determine the metabolic fate of experimental drugs. As a faculty member in the Gregory School of Pharmacy, Jim is working with others to establish meaningful research in the pharmaceutical sciences on campus. Jim finds that the study of the natural world presents compelling evidence for faith in the God of the Bible. Jim lives in the West Palm Beach area with his beloved wife, Rosemary. Jim also authors the blog Christian Health Perspectives.