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The following exercises are only suggested ones. You may already have your own exercise program which you should continue.
Remember to begin slowly so that you will not feel defeated before you get off the ground. Doing one exercise each day is alright at first. You can increase the exercise each week.
• Stretching your way to health.
Lie flat on your back with your arms down to your sides and your feet flat on the floor while your legs are bent. Lift your buttocks off the floor and hold for a count of five.
• Sit-ups.
Lying flat on your back with your knees bent, feet flat on the floor, arms extended above your head, take in a deep breath and raise your body off the floor. You may only be able to lift your head off the floor at first, but that is all right, in time you will be able to get up further. Hold yourself up for a count of five and return to the floor.
• Leg tucks
Lying flat on your back with your arms to your sides and your legs extended, bring your right leg up towards your chest. Hold your leg with your arms and pull your leg in towards your chest. Hold for a count of five and return your right leg to the floor. Do this with your right leg, then your left, and bring both legs up together.
• Leg lifts
Lie flat on your back with your right leg bent at the knee with the foot flat on the floor. Keeping your right leg straight, raise it off the floor as far as you can. Hold this for a count of five and return the leg to the floor. Reverse and repeat this with the left leg.
• Side leg lifts
Lying on your right side with your right leg slightly bent, raise your left leg off the floor as far as you can. Hold for a count of five and return the leg to the floor. Do this ten times and repeat with your right leg.
Turn onto your stomach with your legs extended and arms bent. Place your hands under your chin. Slowly lift your right leg off the floor as far as you can, just until you can feel the stretch in your leg muscles. Hold for a count of five and then lower your leg. Do this ten times and then repeat with the left leg.
• AW rotation
Sitting with your back straight and your legs folded in Indian fashion^” allow your arms to fall naturally to your side. Look straight ahead, then slowly turn your head from right to left, keeping a slow even motion. Do this five times.
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Schult’s standard autogenic training
Schultz’s Standard Autogenic Training (Schultz, 1932, Schultz and Luthe, 1969) began during investigations in German medical hypnosis. The exercises are based on the development of sensory awareness of physiological processes, mainly relaxation, body warmth and the rhythms of heartbeat and respiration.
The changes brought about by the practice of Standard Autogenic Training are completely opposed to those evoked by stress. Many stress-induced symptoms can be successfully counteracted by autogenic training. This method is also used for improving self-command and self-sufficiency. The exercises involve the repetition of a sequence of formulas. The procedure for ending the exercises is then repeated three times. You should allow a minimum of six weeks to learn the six standard exercises. They may be shortened as training progresses after all six standard formulas have been successively added and mastered. These exercises should be done in a quiet place and, if possible, at a comfortable temperature. For the first few days, only practise the first excercise. The others can be added one by one after a few days practice.
1. Heaviness ‘My arm is comfortably heavy.’ If, with practice, the feeling of heaviness in the right arm is achieved regularly, becomes more pronounced and generalises to other limbs, the formula is extended to include the other limbs: ‘My left arm . . . both arms . . . my right leg . . . my left leg . . . both legs . . . arms and legs . . .’
2. Warmth ‘My right arm is comfortably warm.’ The same progressive procedure, as with heaviness, is used for the warmth formula.
3. Heart beat ‘Heart beat calm and regular’ or just passively observing the heart beat.
4. Respiration ‘Respiration regular — it breathes me’ or passively observing the breathing rhythm.
5. Internal warmth ‘Solar plexus comfortably warm.’
6. Coolness of the forehead ‘Forehead pleasantly cool.’
After four to seven repetitions of these formulas, the altered state of awareness is ended just as if awakening from a deep sleep. Then you can repeat and act out the following: ‘Flex and stretch the arms! Inhale or yawn deeply! Eyes open!’ (From J. H. Schultz’s Standard Autogenic Training Exercises, as quoted by Beata Jencks. ) After several months of training, you should be able to achieve the induced altered state of consciousness simply by thinking: ‘Heaviness-warmth-heartbeat’ and ‘respiration-solar plexus-forehead.’
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Hypnosis was known by the priests of the Babylonian Empire, but it was in 1775 that Frenchman Dr Anton Mesmer, the father of hypnosis, introduced hypnosis which he called ‘animal magnetism’. James Braid, an English surgeon, coined the word ‘hypnosis’ from the Greek work hypnos meaning sleep. Hypnosis is not sleep but an altered state of awareness. It was investigated and accepted by the British Medical Association in 1892 and again in 1952. It was decided on both occasions that hypnosis was a ‘genuine state’.
Hypnosis was thought by the Egyptians to be ‘sacred sleep’, others have suggested religious experience, sorcery, bewitchment, or even animal magnetism. The psychoanalysts felt that hypnotism only occurred because of the hypnotist’s power of suggestion. Others thought that hypnotism depended on an organic predisposition. That is, some necessary physical activity. Most scientists would still have difficulty in defining what hypnotism is.
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During the course of procaine injections, the great majority notice no side-effects. A few experience facial flushing, buzzing jn the ears and a slight floating sensation. None of these effects are unpleasant or dangerous. They are usually so brief that they disappear in about thirty minutes.
It is fair to caution that very rarely some experience an allergic-type reaction with nausea, sweating and faintness. But this quickly responds to a very simple antidote such as Adrenaline or by simply lying back on the couch.
The reaction is usually due to a temporary fall in blood pressure and this reverses rapidly.
IV procaine compares favourably with the side-effects of other pain medications. To reduce side-effects, with susceptible individuals, a test dose should always be administered before full treatment, though these troublesome side-effects can occur even after a long period of uneventful injections.
Again, it should be stressed that these are exceedingly rare and without long-lasting effects.
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Flushing and sweating are natural reactions to being too hot – both help to cool the body off. They also occur as a nervous reaction to various emotions -fear, embarrassment, anger or excitement – and they are a symptom of the menopause, which usually begins during the forties or fifties, but can start earlier in some women. Flushing and sweating are only a cause for concern if they occur regularly for no obvious reason.
People with food intolerance sometimes report flushing or sweating, or both, among their symptoms. They often say that they also get chilled easily or ‘feel the cold’. A few patients seem to have a slight fever, either intermittently or for much of the time. The general impression given by these symptoms is that they have difficulty in controlling their body temperature – or in adapting to normal changes in air temperature. It is unlikely that this would be the sole symptom of food intolerance, and it is not obvious how food might produce such an effect.
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Happiness can indeed be spoken of as a remedy. Mysterious functions take place in our bodies, which are responsible for equally mysterious and inexplicable effects. No less puzzling is the interaction between the mind and the nervous system. In what a wonderful and simple way the central nervous system executes the orders of the mind! Millions of muscle fibres work like obedient little horses, harnessed and driven by millions of reins and guided by our will, the driver. To this wonder-system of divine design we owe the movement and rhythm of life.
How differently the sympathetic nervous system works! Unguid-ed by the cerebrum and uninfluenced by the will, it performs those functions that could not possibly be maintained and attended to by our conscious minds. The circulation and digestion, as well as all the organs involved in these processes, are regulated by the autonomous nerves on which our physical and mental well-being depends. Although the will has no power over them they can nevertheless be influenced by our imaginative faculties, by our feelings and emotions. Joy will get hold of the hidden switches of the sympathetic nerves, and release cramps and flood away congestions in the liver, the kidneys and the pancreas. Even the heart cannot escape the positive influence of joy and happiness.
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The place we live in is very important to our health in these modern times. For many, though not all of us, where we live depends largely upon our own personal decision, whereas we may not be in a position to influence other important health factors. For instance, we are more or less left to accept the levels of air and water pollution and the frightening increase of radioactivity
in the atmosphere without being able to do anything about it.
Since we have to eat contaminated food and inhale polluted air, the accruing influences progressively weaken our bodies, to our detriment. Taking care that the house or apartment we live in is as healthy as possible is therefore a sensible and well-founded decision.
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We have not forgotten the disastrous results when a large number of women took the thalidomide drug, in good faith, during the 1960s. It seems that only after hundreds, or even thousands, of people have suffered from taking such drugs, the real danger is discovered. Experience has shown that no one knows the long-term effects of any strong chemical medicine. No chemist, experienced physician or pharmacologist can predict the effects with any degree of certainty. Granted, laboratory and animal experiments do give a limited idea of the general effects in each case and this may help in the specific or symptomatic treatment of a certain disease. However, how is the drug to be judged and what is to be done when suddenly deformity, sterility, and neural and genetic damage is observed, as was the case with thalidomide? If legal proceedings are taken, will it not be difficult even for a very alert and observant doctor to prove his point? What is more, he will have to think very carefully about whether he dare take on a mighty chemical or pharmaceutical company and sue them successfully.
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If you travelled down to Pusciavo during the war you could have seen in the districts adjoining the Italian border many fields sown with buckwheat, a crop which is almost unknown to this day in other areas. Our fellow citizens in the south were smarter than we in the north when it came to looking after themselves. There was a government requisition order on wheat flour, but buckwheat, a wild cereal, was exempt. So the farmers started to grow buckwheat, which was known to be highly nutritious and wholesome.
Buckwheat is satisfied even with poor and sandy soil and has a short growing period. In fact, the crop matures within three months and for this reason it is cultivated in northern climates where the seasons are short, as in Siberia. The plant attains a height of half a metre (1 Vi—2 feet) and has reddish white flowers which provide a good supply of nectar for the bees. American buckwheat honey is known far and wide.
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Lactovegetarians will not find it easy to prevent protein deficiency if they travel in countries where there is little dairy farming. In fact, a vegetarian may have difficulty even in our temperate regions in obtaining his eighteen amino acids every day in the food available to him, yet they are essential building blocks for the protein in his body.
Millet was the staple diet of our forefathers; together with milk and meat it provided the necessary protein. Later, potatoes were added as a valuable source of protein, and in more recent times, soya beans. Soya has proved to be an excellent vegetable protein, and was responsible for saving millions of Chinese from starvation when overpopulation made the production of sufficient animal protein impossible.
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