Cancer Prevention, Secondary Prevention

‘Surviving and Reversing Cancer’

(Secondary Prevention)

As we look at some of the literature regarding the radical remission of cancer, we would do well to take this information quite seriously because the cancer patients involved and the alternative medicine practitioners involved have some of the most important guidelines available regarding secondary prevention of cancer (reversing the disease after is has developed). We are far from helpless after we receive a cancer diagnosis; there are powerful, proven interventions to reverse cancer cell growth. This is not to say that every and all cases can be reversed, but it is to say that specific alterations in our lifestyles and the environment can make a huge positive difference in our health span. Let us listen to those who have walked the walk.

There are at least 1,000 documented cases of total remission from a variety of different types of cancer:

·       Radical Remission involves cases where the cancer simply reverses itself in a total sense without the benefit of traditional treatment.

·       A second aspect of the definition includes cases where the patient attempts conventional treatments but the cancer does not improve and the patient seeks alternative methods of intervention, which lead to remission.

·       A third aspect of the definition would include those cases where the patient participates in both traditional treatments and alternative treatments in cases where there is less than a 25% chance of five-year survival, but yet, there is total remission.

When oncologists are queried as to whether they had encountered a case of radical remission, most all of them have indeed had such encounters, but none of these oncologists have attempted to publish these case studies in an academic journal. This is important because it means that there are potentially many, many cases of radical remission that are simply never reported in a formal sense. Researchers who have done hands-on direct interviews with over 100 cancer patients whose disease has gone into total remission have identified several key factors that these patients have in common:

·       They have radically changed their diet to eliminate sweets, meat, dairy, and refined foods and have increased fruits and vegetables and organic foods.

·       They have learned to be their own health care advocate, to take control over their own health in an active way.

·       These patients follow their own intuition which may be more productive than trusting logical thinking. This intuition may involve inspired creativity.

·       These patients used herbs and supplements to strengthen their immune system, and to detoxify the body.

·       Releasing suppressed emotions like anger and fear; this includes learning to deal with stress. Patients may want to see a therapist and practice daily forgiveness, all of this to strengthen their immune system.

·       These patients were able to increase the frequency and intensity of their positive emotions and they were able to feel more loving and happier. There is a physiologic basis for this being a method of healing because the brain releases healing hormones that help us to lower blood pressure, lower heart rate and levels of cortisol, a stress hormone.

·       Most all of these patients were able to engage a viable social support network, to include being able to benefit from physical touch and from not feeling alone; feelings of isolation are the enemy of healing.

·       Deepening your sense of being spiritually connected is another factor that was prominent in this group of radical remission patients. This helps people to experience a deeper level of peace and comfort.

·       Researchers learned that these patients needed to have a strong reason for living. This involves an inner core of confidence and it is interesting that this can sometimes be misinterpreted as the patient being in denial. Actually, a bit of denial can be quite healthy at times because it can allow the patient to mobilize strong positive motivation for going forward during a very difficult time in life.

Mike Fremont

This is an amazing athlete who has a powerful story to tell. He holds the single age world record for half marathon distance and an American record for the 90 to 94-year-old age group. He ran a 2:56:26 for the half marathon at age 90. Mike holds the American and world records for the marathon, 26.2 miles in his age group, and the same age group for his 6:35:47 finish at the Huntington marathon in November 2012. He attributes his longevity to a vegan diet that he began at age 69 as a response to a cancer diagnosis; this compelled him to stop eating meat and dairy. He believes the dietary change helped shrink his tumor and along with surgery killed off the cancer cells completely. On May 3, 2015 this elite athlete ran the Flying Pig Half Marathon in a time of 3:54:00 at 93 years of age!

Ruth Heidrich

Ruth was a 47-year-old who had been an active runner for about 14 years and who believed she was quite healthy. Her diet consisted mainly of low-fat dairy, chicken and fish; in hindsight, she learned that this way of eating was highly acidic, was much too low in fiber, much too low in healing nutrients, high in saturated fat and was an eating regimen that leads to high levels of insulin growth factor-1 (IGF-1) that predisposes to cancer cell growth. In 1982 she was diagnosed with invasive breast cancer with a golf ball sized cancerous tumor in her right breast that had spread to one lung and to some of her bones. After her surgery, she learned that Dr. John McDougall from the McDougall Health and Medical Center had begun a clinical research study to demonstrate that breast cancer could be reversed by way of a low-fat, plant-based eating plan. She participated in this study and soon felt stronger, lowered her cholesterol, and was a faster runner. She utilized her new eating regimen as the primary intervention to stop her cancer growth; she declined chemotherapy and radiation. Ruth experienced total remission of her cancer and has increased her exercise to include completing an Ironman six times and running numerous marathon-distance events. Ruth had also suffered from osteoporosis and has been able to discontinue the medications for that and has found that her arthritis has completely disappeared and that her bone density tests have greatly improved.

Some Additional Notes About Cancer and Nutrition

Here are a few important additional comments about the foods we eat and cancer prevention.

·       Higher intakes of animal protein increases production of cancer-related hormones

·       Many of the plant foods most people consume are not protective against cancer in a significant way. We need to be selective and educated about specific plant foods that are protective against cancer.

·       Garlic is a superhero against many cancers; other allium vegetables like onions and leeks are also excellent cancer fighting foods.

·       Cruciferous vegetables like broccoli, brussels sprouts, arugula, cauliflower, kale, turnips, and collards are also very powerful cancer cell fighters

·       Dietary fat is known to promote abnormal cell activity that may be linked to cancer

·       Dietary fiber in plant foods fights cancer

·       Plant lignans, one of the four classes of phytoestrogens, help to prevent breast cancer. Flax seeds are the richest source of lignans

·       Beta Glucans in mushrooms, barley and certain other foods is a super boost to the immune system, is antiviral, slows the aging process and provides interferon to destroy cancer cells.

·       Berries are among the world’s top foods for fighting cancer. Most berries contain ellagic acid, which has been found to inhibit tumor growth

·       Turmeric: This orange-colored spice, a staple in Indian curries,

contains a polyphenol called curcumin and has been found to be useful in reducing cancer risk. It has the most healing effects on breast cancer, bowel cancer, stomach cancer, and skin cancer cells. Studies also indicate that

curcumin may be able to destroy cancer stem cells that have developed resistance to chemotherapy drugs, and protect against radiation-induced damage.

·       Leafy, dark green vegetables like kale, collards, spinach, chard and certain kinds of lettuce and mustard greens are among the most powerful plants on the planet. The carotenoids that give leafy greens their dark green pigment are also linked to a reduction in rates of breast cancer, skin cancer, stomach cancer and to reduce rates of cancer of the mouth, pharynx and larynx.

·       Legumes such as beans, peas, lentils, peanuts and soybeans are potent cancer fighters; some studies found that eating beans and lentils was correlated with a decreased risk of cancers of the entire digestive tract!

·       Red grapes contain many plant nutrients including anthocyanins, proanthocyanidins, flavonoids, and resveratrol that has been found to block the development of skin, breast, and leukemia cancers at all three stages of the disease (initiation, promotion, and progression).

·       Walnuts contain a number of potent nutrients that help fight cancer and boost overall health. Walnuts appear to be particularly protective against breast and prostate cancers.

·       Celery contains two anticancer compounds, apigenin and luteolin. These antioxidants combat free radicals, short circuit the replication cycle of cancer cells, and cause cancer cell suicide in numerous types of cancer.

·       The following foods tend to facilitate cancer cell growth: red meat, dairy, alcohol, sugar, soda, and genetically modified foods.

References

Contreras, Francisco and Kennedy, Daniel: ‘50 critical cancer answers,’ Authentic Publishers, 2013.

Moss, Ralph: ‘Cancer therapy, the independent consumer’s guide to non-toxic treatment and prevention,’ Equinox Press, 1992.

Turner, Kelly A.: ‘Radical Remission: Surviving Cancer Against All Odds,’ Harper Collins books, 2014. Pgs 8-14, 22, 43, 72.

Zahler, William: ‘Health, Inertia, and Information: Why Are We Sick?’ Create Space, March 2018.

Zahler, William: ‘Synergy and the Dynamics of Lifestyle Change,’ Create Space, January 2019.

William Zahler, MSW, ACLM

April, 2019

Cancer Prevention Primary Prevention

Cancer: Who Doesn’t Get Cancer

(Primary Prevention)

So here we have a critically important topic, critically important for several reasons. There is an epidemic of cancer; we believe that the majority of these cases are preventable, and we know a good deal about etiology, the cause and prevention of cancer. A huge, burgeoning industry has built up around treating cancer; at the same time, the focus on prevention and the resources dedicated to the prevention of cancer is growing a bit, but grossly inadequate. Will the disease of cancer soon take the place of heart disease as the number one killer in our country?

Yes, more than 40 years has elapsed since the war on cancer was officially declared by Pres. Nixon. And, we are no closer to winning that war than we were when it was declared!

This topic is not only legitimate, complex, and important, but it is part of a bigger picture, the whole issue of the epidemic of chronic diseases in general. As a culture and within the health care system in general we are struggling with a full spectrum of chronic diseases including dementia and other brain diseases including stroke, heart disease, cancer, autoimmune disorders, diabetes and prediabetes, obesity, addictions, and a rising incidence of suicide. A pivotal issue in this discussion has to do with the idea of synergy and a growing body of knowledge indicating that many if not most of these chronic medical conditions have common causation. So, if I consume a plant strong eating regimen, it is likely that my risk for these diseases will decrease dramatically. The environmental factors and dietary issues that help prevent cancer also act to prevent many of the other chronic diseases.

Yes, it is also true is that statistically, most people do not get cancer; however, the majority of people do contract one or more chronic diseases that make up the total disease burden in our country and in the western world. In the primary prevention of disease our goal is to avoid contracting serious illness for a lifetime and, that would include the disease of cancer. But, I must add that adherence to even ideal lifestyle practices is not a guarantee of optimal health or extended longevity; this is because there remains a series of issues that are outside of our control:

·       There are many toxic environmental exposures over which we have little or control.

·       Having a sunburn at age 15 may result in a skin cancer at age 50.

·       Certain cancers like breast, uterine, ovarian and prostate can be triggered in part by the food our mothers ate and the chemicals in their environments.

·       Despite an ideal food intake and a dedicated exercise regimen, they cannot insulate us from dangerous working conditions that may perhaps include exposure to asbestos or other high-risk situations.

·       And finally, it is also true that our understanding of lifestyle factors is evolving; and, this understanding is therefore not perfect. In our culture in past decades we used to strongly advocate the consumption of dairy products, but now we understand the role that dairy products play in the onset of cancer, in part, because of increased levels of insulin growth factor one (IGF-1).

It is instructive to note that several specific people groups discussed below appear not to contract cancer at all, or have a remarkably low incidence of cancer

Blue Zones

The five Blue Zone people groups have been spared this troublesome disease. A Blue Zone is a geographic area where there has been exceptional longevity and an extraordinary low incidence of most all disease, including cancer.  Some of these people may live to be centenarians or even super centenarians (100-110 years or longer).

·       The Okinawans: This is home to the world’s healthiest documented elders, to the world’s longest recorded life expectancies, and to the highest concentration of verified centenarians in the world! Okinawan elders have incredibly young arteries, lower risk for heart disease and stroke, low risk for hormone dependent cancers, strong bones, sharp minds, slim bodies, natural menopause, healthy levels of sex hormones, and excellent psycho-spiritual health. They eat squash, papayas, greens, tomatoes, leaks, melons containing cancer fighting antioxidants, sea vegetables, and soy that is mostly from relatively unprocessed soy products like tofu, edamame, miso, soy flour, and soy milk. They avoid eating junk food that creates inflammation. Compared to someone in the United States, an elderly Okinawan is 85% less likely to die from breast cancer, 88% less likely to die from prostate cancer, 70% less likely to die from ovarian cancer, and 70% less likely to die from colon cancer.

·       The Seventh-day Adventists: As a group, they currently lead the nation in longest life expectancy. Over 9,000 Seventh-day Adventists live in and around Loma Linda, California, 60 miles east of Los Angeles. There are approximately 24 million Adventist adherents worldwide and about 1 million Adventists in the United States and Canada combined. This blue zone group has been the focus of exhaustive, multi-decade long research concerning their health and longevity. Some of their cultural characteristics include:

1.) They find a sanctuary in time; their 24-hour Sabbath allows time to focus on family, God, nature, time to relieve stress, and participate in social activities.

2.) They seek to maintain a healthy body mass index (BMI), to keep active, and, if they consume meat, do it sparingly. They have lower blood pressure, lower blood cholesterol and less cardiovascular disease than heavier Americans with higher BMIs. To reduce the odds of having heart disease and certain cancers they get regular moderate exercise like low intensity daily walking.

3.) Tendency wise, Adventists tend to spend lots of time with other Adventists. They find well-being in this by sharing values and supporting each other’s habits.

4.) They snack on nuts and find that those who consume nuts at least five times a week have about half the risk of heart disease and live about two years longer than those who do not.

5.) These people focus on helping others and volunteering as a way to find a sense of purpose and to give something back to their church and community.

6.)  Many Adventists adhere to a vegetarian diet as consuming fruits, vegetables and whole grains appears to be protective against a wide variety of cancers. For those who do consume meat they recommend eating small portions as a side dish rather than as a main part of the meal.

7.) The Adventist tendency is to eat an early, lite dinner that avoids flooding the body with calories during the inactive parts of the day; this seems to promote better sleep and a lower BMI.

8.) Non-smoking Adventists who ate fruit daily, consumed legumes three times a week, and consumed tomatoes three or four times weekly, had significant health benefits including reduction in cancers.

9.) Finally, the Adventists drink plenty of water every day, 5 to 6 glasses and believe that this resulted in a substantial reduction in the risk of fatal heart attacks.

·       Sardinians: For the most part it would never occur to these people to be bored; they love their life, their animals, their farming and their families. Their families are their purpose in life, la famiglia is considered the most important thing in their lives. Their diet consists of mastic oil that has antibacterial and antimutagenic properties, barley, fava beans, chickpeas, tomatoes, almonds, sheep’s milk, milk thistle tea, cheese, potatoes, onions, zucchini, onions, and Sardinian wine that is a potent source of flavonoid nutrients that may protect against cancer and heart disease.

·         Costa Rica, Nicoya Peninsula: These centenarians on the Nicoya Peninsula in Costa Rica have some important lessons to share with us about longevity and disease prevention that warrant them having the distinguished status of being a Blue Zone people. These folks have a physically active lifestyle, an excellent diet, and, importantly, they have succeeded in achieving lifelong happiness; this very positive ingrained mood state, happiness, can add a decade to a person’s health span. Their food consumption includes exotic fruits, lime-soaked corn tortillas, bananas, papayas, beans, onions, garlic, fresh tomatoes, jalapeno peppers, corn, cilantro and cheese. In many instances, their tap water has very high levels of healthy calcium and magnesium.

·       Ikaria, Greece: On average, these people live an astounding 8 to 10 years longer than Americans and they are included in the elite blue zone category. They consume a diverse Mediterranean diet that includes vegetables, legumes, greens, olive oil and olives, hummus, tea from local herbs, goat’s milk, potatoes, coffee, wine in moderation, local honey and fish. They consume no processed food and little or no sugar. Beans and pulses are clearly one of the most important aspects of traditional Ikarian eating; fava or broad beans, chickpeas, black-eyed peas and lentils are core food items. Each of these legumes are packed with fiber, minerals, cholesterol free protein, antioxidants and other phytochemicals, and vitamins such as folate.

Cold Spots

Cold Spots are places where we find very few cases of a specific disease like heart disease, cancer, osteoporosis or diabetes. But, these groups do have other illnesses.

·       Cameroon, West Africa: These people had superior bowel health and avoided colon cancer. They soak their Manioc (cassava or yucca) to remove toxic residues. This clearly contributes to their bowel health by minimizing exposure to harmful toxins. They consume a minimum of 35 grams of fiber daily from foods such as fruits, vegetables, beans, nuts, and whole grains. Secondly, they consume foraged greens such as collard greens, mustard greens, dandelion greens and spinach that are rich in folate and many other phytonutrients. Thirdly, they consume African grains such as millet, sorghum, and teff and soak these grains overnight in order to increase the bioavailability of the nutrients. Finally, their people do some form of aerobic exercise for at least 30 minutes six days a week.

·       Hispanics: They have less cancer of the prostate, breast, and colon that is associated with consumption of all sorts of legumes; and, also consume a good deal of corn, tomatoes, chili peppers, rice and corn.

·       Papua New Guinea Highlanders and Kitavans: This is a cold spot for dementia, cancer and stroke. Refined sugar, vegetable oils and other processed foods were virtually nonexistent; primarily they eat a variety of tubers including yams, sweet potatoes, taro and cassava.

·       Tarahumara Indians: This group has an extremely low incidence of heart disease and cancer. They are probably the most efficient and fastest runners in the world! There diet it is primarily complex carbohydrates like beans, corn and squash.

Other Long-live Groups

** Note that the elderly in each of these three groups have extremely low rates of cancer and all of the other major chronic diseases.

·       The Abkhasians: The Abkhasian people reside in the Caucasus Mountains in southern Russia. Their land is bordered on the north by Russia and on the south by Georgia. Abkhasia covers 3,000 square miles between the eastern shores of the Black Sea and the crest line of the main Caucasus Mountain range. Many of these people are thought to live to be over 100 years of age and several of them are believed to be over 130 years old. They hike up and down steep hillsides and they actively work in the orchards and gardens. They have a relentless sense of humor and dislike being rushed. They tend to be lacto-vegetarians who rarely eat meat. They consume a fermented beverage called Matzoni that is made from the milk of goats, cows or sheep. For breakfast they often have freshly picked vegetables; at all three meals they eat their beloved Abista that is a cornmeal porridge. They do not consume leftover foods; if the food is not totally fresh they consider it harmful and they discard it. The average total cholesterol reading among the Abkhasian centenarians is 98!

·       The Hunzans: The Hunza people are also known as the Burusho, and inhabit the Hunza Valley in the Gilgit-Baltistan region of northernmost Pakistan, where Pakistan meets Russia and China. These people live in an area where mountain peaks soar to 20,000 feet and where they live in a very fertile valley that has sustained the population of 10 to 30,000 people for 2,000 years. There are no overweight people. It is thought that some of the men can father children at 100 years of age. Their fertile planting terraces have been called one of the great wonders of the world. They grow many varieties of fruit and have a multitude of wild berries. Their food supply includes more than 20 varieties of apricots and the roof of every building is covered with drying apricots. They consume a lot of whole-grains including wheat, barley, millet, and buckwheat and they eat the seeds of a grass called ‘Job’s Tears.’ Much of their diet is consumed raw, including corn on the cob. They do not overcook their vegetables which are often lightly steamed in order to save water and preserve nutrients. Interestingly, they consume highly nutritious ground flaxseed frequently. Their apples are very large, weighing more than a pound each! The percent of their calories from carbohydrates is about 73%, from fat is about 17%, and from protein is about 10%.  They have a shortage of fuel so they eat much of their food raw. Their air, water, and soil is very healthy and this would appear to be a major contribution to their longevity and health status. They tend to be a happy and passionate people who work in the fields until their most senior years.

·       The Vilcabambans: This people group lives in a very small and inaccessible town in southern Ecuador’s Andes Mountains called Vilcabamba which means Sacred Valley. This area is not far from the Peruvian border and is about 100 miles inland from the Pacific Ocean. Their land is lush and in a subtropical region. Some people have described their area as the Lost Paradise, because of the area’s serenity, clean air, wonderful blue sky and pure drinking water. They are quite lean, have a very healthy diet, low cholesterol levels, and they are very physically active. The Vilcabambans are known to live for a very long time, many of them being centenarians.  They are almost entirely vegetarian consuming a lot of whole grains, vegetables, fruit, seeds, beans, and nuts. It is a rare occasion when they consume milk, eggs, meat or butter. Their protein comes from vegetables, whole grains and a variety of beans. Their fat comes from avocados, seeds and nuts. Their carbohydrates include whole grain cereals such as corn, quinoa, wheat, and barley; they also consume tubers in the form of white potatoes, yucca and sweet potatoes. Regular exercise is an integral part of their culture and a very important part of their daily lives. They know the value and healing power of walking great distances and they have a famous saying: ‘Each of us has two doctors, the left leg and the right leg.’ They often negotiate very hilly terrain, perhaps even daily, and as a result, they have a high degree of cardiovascular fitness. And again, they have extremely low rates of cancer and other chronic diseases.

Summary of Some Select Dietary and Lifestyle Issues in Indigenous Populations

As we study the characteristics of healthy indigenous cultures to include their dietary habits, their relationships, and the level of their physical activity, we see a picture of lifestyles that lead to optimal health, including the avoidance of cancer. Here are some of those characteristics:

• When possible, eat foods that are local, fresh, and in season. Avoid canned goods and foods that have been shipped long distances.
• Follow through with food cultivation techniques and recipes that are passed down through the generations.
• Practice communal eating, eat for satiety rather than fullness, and fast periodically.
• Use sugar that comes from whole plant foods such as honey, fruits, vegetables and whole grains.
• Use salt that comes from natural unprocessed sources such as fish, sea greens and vegetables.

• Consume meat in very small quantities and get your protein mainly from plant sources such as nuts, legumes and grains. Consume fish sparingly. As these people transition from small amounts of animal-based foods to significant amounts, we see more heart disease and cancer.
• Consume non-meat dietary fats from whole nuts, seeds, grains and fatty fruits. Some fish also contain healthy fat. Avoid bottled oils, margarine, saturated animal fats and cholesterol.
• Eat fermented and pickled foods.
• Consume a diverse selection of healing spices like turmeric and ginger that have anti-inflammatory properties.
• Eat a plant-based diet that is low in overall calories and high in nutrients.
• Eat a diet high in complex carbohydrates including plenty of whole grains, vegetables and fruits.
• Consume whole plant foods and eat very little if any processed or refined foods, sugar, corn syrup, preservatives, artificial flavors or other chemicals. Consume at least 75% of your calories from unrefined plant-based foods.
• Consume plenty of high starch plant foods including corn, beans, potatoes and squash.
• Eat an assortment of small dishes in order to optimize variety in the diet. In Crete these are called mezes; in Okinawa they are Okazu; and in Spain they are tapas.

• Light alcohol consumption.
• Eat slowly.
• Get sufficient sleep and rest; many take naps, some regularly, a practice that reduces stress and may lower the risk for heart disease.
• Nurture all of your relationships within your family, circle of friends, neighbors, community, and place of worship. Maintain a strong sense of belonging to your community and strong ties with your friends.

• Engage in daily activities that relieve stress including daily, regular exercise.
• Fast when you feel poorly.
• Minimize exposure to toxins in the air, water, and food; minimize use of medications when possible.
• Remain sexually active into your latest years.
• Be active in faith-based activities.
• Maintain a strong sense of purpose in life. (Zahler, 2018)

References

Buettner, Dan: ‘Blue Zones,: lessons for living longer from the people who’ve lived the longest,’ National Geographic Society, 2008.

Campbell, T.C.: ‘Whole, Rethinking the Science of Nutrition,’ Ben Bella Books, 2013.

Popper, Pamela: ‘Solving America’s health care crisis,’ PB Industries, Inc., 2012.

Robbins, John: ‘Healthy At 100,’ Ballantine Books, 2006.

Zahler, William: ‘Health, Inertia, and Information: Why Are We Sick?’ Create Space, March 2018.

Zahler, William: ‘Synergy and the Dynamics of Lifestyle Change,’ Create Space, January 2019.

William Zahler, MSW, ACLM

April, 27, 2019

Hurricane Michael and Stress

‘Hurricane Michael: Stress and Destruction’

On October 10, 2018 Hurricane Michael hit Panama City, Florida and surrounding areas with vicious 155 mile per hour winds and massive destruction. Weather authorities are still attempting to determine whether this was a category four or category five storm; it is clear that there were associated tornadoes in this hostile weather event. I am a member of that Panama City community and a retired Air Force Mental Health practitioner. My wife and I remained in our home during the Hurricane and experienced frightening winds and rain. I recall my wife’s saying to me ‘what is that sound in the attic?’ I thought something stupid like some of the Christmas boxes were bouncing around. As it ends up, the winds, possibly tornadic winds, tore off our chimney and surrounding roof area, leaving a 1,000-pound piece of debris in our side yard; not only was the chimney removed but most of the large aluminum ducting that ran from the roof to the fireplace was also violently lifted and removed to the side yard. I had water pouring out of an air conditioning vent in the spare bedroom; I personally removed 30 gallons of water from that leak. Our neighborhood was devastated with an unbelievable amount of roof damage, damage from fallen trees, seriously damaged garage doors and a lot of water damage inside homes. I am writing this on March 18, 2019, more than five months after the storm and it is clear at this point that we are dealing with a protracted, very stressful event that has altered the environment in Panama City Florida dramatically. Nothing looks the way it used to and on numerous occasions I have missed the turn off to my house because I do not recognize the area, primarily because of the lack of trees. The demeanor of the area is one of damage, destruction, and loss. I run seven mornings a week on one of the main east-west corridores in Panama City and even now there are piles of debris and gutted buildings everywhere. I have several neighbors who are still unable to occupy their homes and are essentially displaced while the entire interior of their homes gets renovated from water and wind damage.

Since January 1 2019 we have had 12 to 13 deaths in our church, the majority of those being elderly church attendees.

Stressors

There are many intertwined situations related to this hurricane that come together and are now obviously creating a protracted stress syndrome for those of us who live here. Some of the stressors include:

·       The psycho emotional trauma of surviving this storm and experiencing the destruction involved.

·       It is highly likely that many of us are experiencing some degree of posttraumatic stress disorder that is directly related to the storn itself and its results. This so-called disorder helps to perpetuate the recollection of the toxic events and becomes a stressor in and of itself. In my own personal situation, I look back on the event in utter disbelief …

·       Having ongoing contacts with friends who have nowhere to live or who are living in their driveways in a rented RV.

·       The numerous visual reminders of the traumatic storm including the majority of trees being destroyed, buildings of all sizes being heavily damaged or destroyed, and piles of debris in many places.

·       Knowing that 12 or 13 of our church members have died since January 2019, in all likelihood these are related in a minor or primary way to the stress of the Hurricane.

·       The fact that the disaster relief workers from all over the country have been working and in some cases are still working to support individuals and families with repairs, food, and emotional support. While this is a supremely positive issue, it is also a reminder of the extent of the disaster.

·       The fact that my own church has extensive damage to all of its buildings, requiring us to move all Sunday School classes; on the several Sundays immediately after Hurricane Michael hit, our pastor shared God’s Word in our parking garage.

·       The amount of tangible and physical work by homeowners in order to have a livable environment was very significant and can be very stressful. For example, many weeks of work was necessary to remove carpet, place tarps on the roof, get the trees out of my swimming pool, and correct the water chemicals when the water had turned almost black.

·       Financial strain is everywhere you turn.

·       Conflict with the insurance companies is all too common.

·       What has now happened with home repair is very important: it appears that all of the primary contractors have long waiting lists for services. Indications are that some homeowners and all of the large hotels and banks will be under construction for another year and a half or longer.

·       Many of our small businesses have gone out of business as a result of the hurricane and so, many have lost their jobs.

·       The issue that we want to keep in mind here is that it is not just one of these stressors that is the issue regarding the stress that we have to deal with; it is the synergy of all of them together, the collective effect of all of these that is exacerbated further by the length of time we need to cope with it all.

Symptoms of Stress

·       Heightened anxiety that may take the form of worry in general, occasional heart palpitations, and intrusive thoughts about some aspect of the event

·       Insomnia which may be occasional or frequent

·       Loss of appetite or overeating

·       Making unfortunate decisions that are not typical for you; so, confusion maybe an aspect of this

·       Episodes of crying

·      In predisposed individuals their anxiety may progress to a depressive state that may require the services of a professional. These negative mood states can be looked at on a continuum where there is progression from mild anxiety and discouragement to very significant dysphoric mood with depression, interruption of sleep, poor appetite, weight loss and then perhaps a suicidal thought; anytime we experience suicidal ideas, repetitive suicidal thoughts, and rehearsing such thoughts, mental health care should be part of your plan.

·       Age can be a factor in the extent to which situational stress can have adverse effects on us; it is likely true that the average 30-year-old has more stress tolerance and psychological hardiness than an 85-year-old.

 Encouraging Activities

In the midst of all this, many of us have had very positive experiences that have helped us in a major way:

·       Early on I had the pleasure of meeting a roofing and building contractor who ended up being a very competent resource for months to come. He not only replaced my roof but did the same great job for many of my friends and neighbors.

·       Also, very early on after the storm my wonderful sister and her husband from Debary Florida showed up in our driveway with a generator, gasoline and many food stuffs. This provided a tremendously positive support for us as we were able to have electricity, food, and some peace of mind.

·       Our neighbors were tremendously helpful in helping with removing debris, identifying resources, and assisting with difficult jobs.

·       In the three months or so after the storm hit we heard sirens everywhere as patients were transported out of town from our major medical center, and as public utility crews did their huge job to reestablish electrical connections, phone service and etc. These resources were from all over the country it was very encouraging to see tangible essential work being done.

·       Our church developed an outreach program targeted for individuals and families with imminent, basic needs and assistance with home and property repairs.

·       The Florida Baptist Disaster Relief Ministry, Samaritan’s Purse, and other volunteer agencies mounted a herculean effort to assist with tree cutting, home repairs, spiritual support, and providing food.

·       Our community adopted a very powerful concept called ‘850 Strong’; 850 is the area code for Panama City. So, here we have a simple and encouraging concept, a hopeful thought that we can remain strong even as a result of hurricane Michael.

Recommendations

·       Children may require special attention as a result of a traumatic event like this.

·       Children and adults alike will benefit from talking about their specific situation, perhaps in a group setting.

·       Sleeping: make every effort to get eight hours of sleep nightly; on the other hand, be aware that hypersomnia, sleeping too much can be counterproductive and contribute to depression.

·       We strongly recommend that you not use alcohol in order to cope with this issue. Also, if you are a tobacco user, that is another behavior that is not a healthy coping mechanism. If you have a problem with other drugs like cannabis, meth, cocaine, please seek professional help. Our Church has an excellent substance-abuse ministry called ‘The Most Excellent Way.’

·       We urge everyone to be physically active and consider taking brisk walks every day; exercise can be as effective as some antidepressant medications in relieving depressed mood.

·       We discourage consumption of high-fat, low nutrient processed food and fast food, when healthier food is available. Many of these unhealthy foods contribute to inflammation and decreased blood flow and inhibit the production of a healthy brain chemicals that contribute to positive mood.

·       When the opportunity is there, attempt to help others in some way; even a bit of encouragement is highly valuable for all of us.

·       Make every effort to spend some time in a neutral, attractive natural environment like a state park, the beach, or a nearby quaint town, in order to have a peaceful experience.

·       As a Christian man I strongly recommend attending church and spending time with others in a Bible Study or Sunday School class. This can be very powerful in helping us to keep a healthy perspective.

William Zahler, MSW

March 19, 2019

Dietary Protein

More Protein: Yes or No?

It is clear that we are in a frensy abour protein issues and that the marketing community is a big part of the impetus for this. Interestingly, plant foods have adequate amino acids; The elderly and athletes often have additional protein needs. 

Below is a link to one of my YT videos; if this is an important topic to you, please post a comment and watch my video. 

Second Book Published!

Synergy and the Dynamics of Lifestyle Change

From the author of 'Health, Inertia, and Information: Why Are We Sick?,’ we now call on the reader to persevere as they consider an elaboration of some additional fascinating information about achieving optimal health. In Synergy and the Dynamics of Lifestyle Change  Zahler provides us an important discussion about three things: 

1) the preparation for change is a dynamic process that involves factors like Psychological Hardiness; 

2) our health status consists of a seriously complex microenvironment that is interactive and synergistic; 

3) the characteristics of our culture are an unavoidable and major player in achieving and maintaining our spiritual, mental and physical health. 

Behavioral change, our lifestyle factors, are never about a single issue; this change is always about a complex constellation of interacting and synergistic factors. Simple solutions to complex issues are almost always wrong and, and admittedly, not all issues are complex. WZ