Simple Prosperity

by David Wann

  But subconsciously, as the clouds whipped ominously overhead, I knew something much more basic, and humbling. Sure, clocks all over the world would continue to spin mechanically through their daily cycles, and when I got back, the meetings and deadlines would drag me back—against my will—to that rhythm. But right at that moment, I was unhurried, square in the center of calmness. Right at that moment, time was on my side.

  7

  The Stocks of Wellness

  Preventive Pathways to Health

  A man’s health can be judged by which he takes two at a time—pills or stairs.

  —Joan Welsh

  There are more overweight people in America than average-weight people. So overweight people are now average. Which means you’ve met your New Year’s resolution.

  —Jay Leno

  You gotta eat green stuff to make sure you’re pretty on the inside.

  —Takayuki Ikkaku

  Be careful about reading health books. You may die of a misprint.

  —Mark Twain

  The benefits of being healthy cascade through all other aspects of our lives: finances, relationships, discretionary time, ability to work effectively and play passionately, and so on. When we’re healthy, things seem effortless. We have the energy to do what matters most; we can more readily tap into values like clarity, security, connection, caring, and a sense of purpose. Stress levels are lower, bones are sturdier, and senses are sharper. We don’t fuss over ourselves as much—taking this medication, stressing about this ache, or making an appointment to see that specialist—and we give our time more freely to others.

  We also don’t have to dwell as much on what we need to buy to feel happy, because feeling good generates its own value. Certainly, the times come when each of us is not as physically vigorous as we’d like to be, but the nice thing about health is that if given a chance, it comes back! There is also a healthiness of mind, a wisdom and contentedness that ideally is deepened by many years of healthy decisions. “Old age is like everything else,” said performer Fred Astaire. “To make a success of it, you’ve got to start young.” Let’s take a look at how health-related decisions affect our bodies in day-to-day activities. See if you can guess what the activity is as you read. Which sets of physical responses will you choose today?

  1. The heart shifts into high gear and blood pressure rises as the body speeds oxygen and glucose to muscles and into the bloodstream for emergency fuel supplies. Platelets in the blood become more “sticky” to aid clotting in case of a wound. Adrenalin surges, increasing your strength and speed. Eyes widen and jaws clench. (road rage)

  2. Heart rate and blood pressure increase: often there’s a noticeable “flush” in the chest, neck, face, and ears. Nipples become erect and muscle tension increases throughout the body. Erections occur in the penis in males and clitoris in females, and the vagina becomes moist. As excitement moves toward climax, respiration rate increases and various hormones are released that create a sense of euphoria. (sex)

  3. Heart rate slows, brain blood vessels dilate, and blood flows away from major muscles. The brain focuses on gathering more information as cuts and edits per second demand your attention—in case the information has survival value. Brainwaves resemble a state of hypnosis; the rest of the body goes limp. (watching TV)

  4. A state of deep rest is attained, opposite to the stress response. The body produces lower levels of cortisol and higher levels of serotonin, reducing feelings of fear, anger, anxiety. Muscles relax, blood flow to the brain increases; brain wave patterns include increased alpha wave activity, an indicator of a relaxed state of awareness. (meditation)

  5. General metabolism increases, the rate of breathing increases, as do urination and the levels of fatty acids in the blood and gastric acid in the stomach. Neural activity is elevated in many parts of the brain, fatigue is postponed and physical work that involves endurance is enhanced—but not fine motor coordination. Overuse can result in symptoms that resemble a panic attack. (excessive coffee consumption)

  6. Blood sugar skyrockets and the body tries to bring it back. The pancreas pumps out a big blast of insulin, and blood sugar levels crash. This dip in blood glucose stimulates hunger and produces irritability. Over the years, this repetitive cycle wears down the pancreas, potentially resulting in diabetes. (eating starchy or sugary foods like white bread or candy bars)

  7. Blood flow increases to the brain, the nervous system is stimulated and morphine-like substances are released, that have a positive effect on mood. Endorphins and adrenalin produce antidepressant, anti-anxiety effects and a general sense of “feeling better.” (vigorous walking or other exercise)

  Preventive Pathways to Health

  We may not feel like we’re in direct control of things like interest rates or deployment of troops to the Middle East, but we can make decisions that directly affect our health. Though we tend to think of the new high-tech drugs, joint replacements, and heart bypasses as the most significant medical breakthroughs, even more significant are natural ways to meet our basic needs and avoid the expensive high-tech interventions—(and all the pain that precedes them); such things as diet, exercise, emotional connections, avoidance of stress, avoidance of toxic substances, and a reasonable relationship with bacteria (there are ten times more bacteria in and on each of our bodies than there are human cells, so let’s relax a little). These preventive approaches can provide wellness—not just partial recovery—for a fraction of the cost of high-tech, after-the-fact miracles.

  Says Dr. Dean Ornish, director of the Preventive Medicine Research Institute, “Every man and woman who can avoid coronary bypass surgery by changing diet and lifestyle saves $30,000 immediately, and there may be additional savings because half of coronary bypasses clog up again. An angioplasty costs $10,000 and more, and cholesterol-lowering drugs can cost $1500 a year per person …”1

  During my ongoing, thirty-year experiment with moderate exercise and a whole foods diet (limited refined foods and chemicals, very little sugar), I’ve saved quite a bit of time and money by not being too sick to get out of bed (except once), not needing second opinions, or even first opinions, and not having to wait in line at the pharmacy for prescriptions. I have my blood tested every year, with good results so far (I’m knocking on my hollow, wooden head with one hand as I type with the other). I’m not trying to be or even appear to be a superhero; I’m just sharing years of observation about habits that have definitely enriched my life. Believe me, there’s plenty of other things I’ve screwed up along the way! I’m certain that part of being healthy is thinking of ourselves as healthy. If I’m a walking placebo (and if I make daily offerings like exercise, stress-busting, and good food), my mind somehow directs the interactions in my body toward positive ends.

  Radical Simplicity author Jim Merkel’s four-tiered approach to low-cost, high-return health care is similar to mine. At the base of his pyramid is a commitment to be an empathetic person who helps others when they need it; one day they may help you. (The social connection alone has proven health benefits.) Second, says Merkel, “Treat the body well, eating healthy organic food, exercising, reducing stress, being in nature, and having a spiritual practice.” Third, know how to heal yourself with herbs and natural remedies, and last, get a high-deductible, catastrophic illness plan for the worst case.2

  Dean Ornish has worked with many people whose new-leaf lifestyle changes led to rapid, dramatic improvements in quality of life:

  Paradoxically, many people find that it is easier to make big changes in diet and lifestyle than to make small, gradual ones … When people make comprehensive lifestyle changes, they often feel better and have more energy immediately. Blood flow to the brain improves, so they think more clearly. Blood flow to sexual organs improves, so potency often increases. These changes often occur within days or weeks. On a deeper level, many people report that their relationships improve, and they often rediscover inner sources of peace, joy, and well-being.

  When we change
our diet, meditate, exercise, quit smoking and increase our intimacy with other people all at the same time, we may find that we feel so much better so quickly, that it reframes the reason for changing diet and lifestyle: from fear of dying to joy of living …”3

  Ornish has collected years of data focusing on the connection between lower rates of heart disease and healthy lifestyles. But the benefits reach far beyond heart disease to the prevention of arthritis, Alzheimer’s, cancer, depression, and everyday assets like good eyesight, and significant reductions in colds, headaches, and flu. In fact, healthy lifestyles offer far more than the absence of disease; they deliver a higher baseline of wellness—a gladness to be alive. That’s the real wealth.

  Though we should be aware of ailments in our family history, it’s the everyday choices we make that determine if we crawl or spring out of bed each morning. I think of health as an investment portfolio built up from various sources—what we eat, how active we are, whether we make strong emotional connections with others, whether we steer clear of drugs, and so on. We can bank health just as we bank money, and over a lifetime, we might save enough to reach that fabled hundred-year milestone. (If so, let’s hope we’ve got a damn good pension.)

  Steps in the Right Direction

  My own health strategy is focused on feeling alive and well today—I’ll cross the hundred-year-old bridge when/if I get there. One of the things I’ve actually done right in my life is to be uncompromising about daily exercise. In the last thirty years (about eleven thousand days), I’ve done at least half an hour of aerobic exercising on all but a few hundred days at most. I’ve never been a marathon runner, long-distance bicycler, or weightlifter; I’m just consistent in my moderation. In that time period, I’m sure I’ve covered 25,000 miles under my own power—the equivalent of a journey around the world. I really don’t get out there because I think I “should”; the fact is I do it because it makes me feel good. It gives me lasting energy, and I guess it also helps keep the doctor away, since in those eleven thousand days, I’ve only waited—and waited—in doctors’ offices a handful of times. I’ve never resorted to prescription drugs in that time period, except antibiotics a few times, which haven’t worked that well anyway. (I usually use raw, organic garlic instead, that works for staphylococcus, streptococcus, and boosting the immune system.) I even stay away from over-the-counter drugs—with their artificial colors, additives, side effects, and chase-one-symptom approach—except for the occasional ibuprofen or Tylenol in a pinch. I can’t deny that I’ve swallowed my share of vitamins and multiminerals—probably more than was necessary, since I eat well.

  My immune system is much stronger when I exercise. I sleep better, enjoy sex and physical activities more, and don’t get upset over small things. Does an unwavering thirty minutes a day subtract anything from my life? Not at all—it’s built into the top third of my to-do list—the third that actually gets done. Sometimes, before a conference or retreat that starts early, I need to get up a little earlier to exercise, but if I don’t make that effort, I get bored and fidgety during the meetings. If my day includes an early flight that prevents walking that day, I often just walk up and down the concourse a half an hour’s worth, taking the stairs rather than the escalator. When I’m not feeling well, I make an extra effort to exercise, to keep from getting worse.

  Dave Wann is the coordinator and official scapegoat in the Harmony community garden, where organic produce fuels his exercise. Credit: Noah Bryant

  The most prevalent obstacles to regular exercise are perceptual—people often think that moderate exercise makes them tired. But I’ve found that exercise is a net energy producer because it feeds oxygen to the body and burns fuel we’ve stored by eating well: fats that come from vegetable sources (such as olive oil and nuts), and carbohydrates from whole grains, fruits, and vegetables.

  People also perceive they don’t have time to exercise—it’s a lower priority than something else—but I find the time even if I’m out walking after dark or with a parka on. I just tell significant others I’ll be home half an hour later. Since I get energy and clarity from this moderate exercise, I’m more effective with my time the next day. I’ve also heard people say they don’t have a scenic or safe place to walk, but what about the school playground or track, or a safe, quiet neighborhood somewhere along their commute or errand route? My friend Marie, a mother of three children, keeps a pair of athletic shoes in her car. “If I have a little time before picking one of the kids up, I take a walk rather than go shopping, which used to be how I would kill time—and waste money,” she says.

  James O. Hill, cofounder of the America on the Move program, encourages people to walk an average of 10,000 steps per day—a cumulative 5 miles. According to Hill’s research, residents in my home state of Colorado walk an average of about 6,550 steps per day, and about 16 percent of the state’s population is classified as obese. By comparison, in Tennessee, where the average is about 4,650 steps per day, the obesity rate is 25 percent. More tellingly, Hill says, obesity is almost unknown among Amish men and women, who live a preindustrial lifestyle and walk an average of 16,000 steps per day, or 8 miles, just doing what needs to be done.4

  More Un-American Activities

  When it comes to food, I confess to being particular—okay, I’m a “health nut.” I’m not a vegetarian but the only meat I eat at home is organic and ideally, range fed. The moderation and lightness of the Mediterranean diet, described in a later chapter, comes closest to what I’ve practiced for years. Especially in the summer, a lot of the food I eat comes right from the garden or a nearby farmers’ market, and I can feel the energy it brings me. I’m especially glad about several dietary decisions I made years ago. For example, giving up coffee was by no means a sacrifice because for the few years I was a user, it gave me occasional, mild panic attacks, acid reflux, insomnia, stained teeth, and no doubt bad breath. In fact, though I’ve been to a doctor only a handful of times in the last thirty years, two visits were in response to fake heart attacks that were actually heartburn, courtesy of the greasy, aromatic bean.

  Switching to green tea gave me steady endurance and staying power, and reduced my stress levels. Similarly, giving up “soft” drinks thirty years ago wasn’t a sacrifice but a welcome avoidance of vague paranoia and nervous queasiness from all the sugar, additives, and acids. It felt like each Coke or Sprite put another half-inch of flab on my stomach, which I’d have to work to get rid of. Yet soft drinks are now the nation’s most widely consumed “food,” rising in sales by more than 60 percent between 1977 and 1997. In that same time period, the prevalence of obesity more than doubled. Every time I’ve taken a sip of a soda out of curiosity, my taste buds scream, “Stop, this isn’t food!” A glass of high-quality juice is far more refreshing, or even just a glass of water with a few squirts of fresh lime for accent. The American average is a whopping 53 gallons of soft drinks a year, and for the cost of those 557 12-ounce beverages, I could afford a lot of limes.

  Just so it doesn’t seem like I’m a total grump when it comes to food, maybe it will help if I remind you that dark chocolate and I have formed a strategic alliance. What a great arrangement, that the antioxidants in high-quality dark chocolate lower my blood pressure and elevate my libido at the same time. Although I can’t routinely keep gourmet ice cream or healthy snack chips in the house (they’re gone within minutes), I consider them pleasant indulgences when I do eat them. An important aspect about healthy food is what the gourmet chefs have known for centuries: fresh, well-grown food tastes great. When your taste buds slough off all the junk food grease and relearn to appreciate the natural sweetness in fruits, vegetables, and grains, sugared cereals and candy taste too sweet. And Andy Warhol’s favorite soup is way too salty.

  Over the years I’ve studied the effects of food on myself and on others, observing how eating well helps people reach their best potential. One example is Appleton High School for developmentally challenged students, in Wisconsin. Police officers rou
tinely patrolled the halls of that school to prevent fighting between teachers and students—some of which latter carried weapons. But several years later, the atmosphere was completely different. After just a few food-related changes, the students are now “calm and well-behaved,” according to a counselor at the school. Says the school’s principal, “I don’t have the vandalism. I don’t have the litter. I don’t have the need for high security.” What changes did school administrators make? They replaced vending machines with water coolers, and replaced foods high in fats and sugar (such as hamburgers, French fries, and soft drinks) with fresh vegetables and fruits, whole-grain bread, and a salad bar.5

  When Stephen Schoenthaler, a professor at California State University, supervised a similar change in meals served at 803 schools in low-income New York City neighborhoods, the number of students passing final exams rose from 11 percent below the national average to 5 percent above.6 Because of results like these, more than four hundred school districts in twenty-three states now serve regional fresh produce at school lunches, feeding close to a million students food that meets their nutritional needs better as well as helps family farmers stay in business.

  The same effect has been demonstrated in workplace cafeterias, prisons, and my house (I lost 700 pounds and my IQ doubled. Just kidding—my IQ is still low.) But I do know this: The value of food extends far beyond its price tag. It’s worth it if we pay slightly more for reliably high-quality food because we get more value from it. Healthy food provides satisfaction for days—in the way we feel and function—rather than just gratification and “fun” for a few minutes. Good food equals good mood. Data from many different sources demonstrate one reason why that is. Research at the United Nations Food and Agriculture Organization and elsewhere showed that since the 1980s, the vitamin and mineral content in beans has fallen by 60 percent, in potatoes by 70 percent, and in apples by 80 percent. These decreases have occurred in produce from conventional farms that don’t replenish their soil with cover crops, compost, and organic wastes.7