The Guide for joy of life in the best of health - Bodo Köhler - ebook

The Guide for joy of life in the best of health ebook

Bodo Köhler

0,0

Opis

This guide deals with important everyday issues, from diet to lifestyle to philosophical themes of life and medical subjects, especially those arising from the common misconceptions of medicine. It is the concern of the author to address and clarify these openly, e.g. about civilization disorders such as atherosclerosis, osteoporosis and others. This book provides extensive experience gained in over 45 years of professional activity as an internist and naturopathic physician. There is often a contrary view of the prevailing opinion in the room, but which can be scientifically justified. This guide is intended for laypersons and professionals as well as for all groups of society, young and old. Dr Bodo Koehler, MD can look back on an eventful but fulfilled life. After completing his studies, many years of comprehensive education and training at various teaching hospitals followed as well as at congresses and seminars. After 10 years of clinical practice, the medical activity was continued in own practice. This was followed by teaching at home and abroad as well as research and development of own therapy methods and devices. Through the exchange with many scientists, a completely new perspective emerged, which as Life Supporting Medicine LSM found the way into many practices.

Ebooka przeczytasz w aplikacjach Legimi na:

Androidzie
iOS
czytnikach certyfikowanych
przez Legimi
czytnikach Kindle™
(dla wybranych pakietów)
Windows
10
Windows
Phone

Liczba stron: 331

Odsłuch ebooka (TTS) dostepny w abonamencie „ebooki+audiobooki bez limitu” w aplikacjach Legimi na:

Androidzie
iOS



Foreword

This counsellor is a guide and guidance to personal well-being in order to make as many right decisions as possible at all stages of life, at all levels. It is intended for every age group, man and woman alike. It clears up a few clichés and helps to understand a healthy lifestyle, including nutrition, exercise, a positive attitude, but also medical care and supportive measures.

After 70 years and 45 years of professional experience in the clinic and practice as specialist for internal medicine, doctor for naturo- and homeopathy, much has accumulated, which finally should be said. Too many errors – deliberate or unconscious – dominate the medicine and constantly produce new chronically ill people who are considered to be "incurable" and to accept their fate. It has been proven that every (!) acquired disease can disappear – even cancer. Sometimes by itself, sometimes after discontinuing the many onerous drugs, sometimes only after a consistent change in lifestyle, in the diet, but especially by a radical change in consciousness.

This is therefore in addition to the medical explanations in the middle point of this guide, but completely different than usual: the individuality of each person is brought to the fore, which unfortunately much too little attention. We are not herd animals and therefore cannot be sorted in drawers and in case of illness be treated according to "guide(suffer)lines" of conventional medicine, this means in scheme "F".

First and foremost, therefore, indications are given as to how the "fate" – having to suffer from a chronic illness – can be prevented.

Quite deliberately, this book is written generally understandable. The foreign words that are found here create the bridge to the specialist audience, but are explained in each case.

Some statements repeat themselves in chapters with similar content. This is done intentionally and has advantages in looking up, because it preserves the overall context for a better understanding.

Not only the lay audience, but also savvy readers of the medicine subject will get fulfilled their expectations, and will certainly discover new aspects that allow a different perspective. In the appropriate places are cross-references to further literature. There are excellent scientists whose statements should be studied for better understanding.

References to some already published original works of the author on certain topics are given in chap. 14. With this, necessary basics can be deepened.

Unfortunately, it is one of the omissions of our time, work up and preserve outstanding research results of earlier decades (and centuries!). But new books are coming up with a catchy title, but with content that is full of errors, especially about nutrition. The damage done to those affected is almost irreparable. But maybe this guide can help.

Nothing is claimed in this book that cannot be proven. This concerns in particular those statements that deviate completely from the official opinion, and these are not a few. But that is precisely my concern, namely enlightenment.

The message of this book is:

“Enjoy life and live your dreams.

Do not overburden your most faithful companion – your body.”

I would like to thank Dr Bernd Zeiger for the co-creation of chapter 7 b and especially Helga, my beloved unique woman who stood by valuable tips and gave me time and space to devote myself to this work in peace.

The Author January 2019

Contents

Lifestyle - what is healthy?

Frustration and futility

Sense and meaning

Appreciation

We are single individuals!

Exercise and leisure

Dosed movement program

Dangerous sun?

The cardiovascular system

Heart failure

Blood pressure

What you should ask your doctor

Blood group diet

Heartburn

Alkalinely at any price?

Lack of vitamins, minerals?

Fatty liver, diabetes and insulin

Bad cholesterol?

Arteriosclerosis

Osteoporosis – calcium & "vitamin" D?

Dental health – fluoride, amalgam, implants?

Vaccinations

Antibiotics

Hormones

Immune system

Pharmaceutical industry

Life Supporting Medicine LSM

Law of four-poles (bi-polarity)

General reference system; quantum physics

Categorical classification system

Law of regulation and counter regulation

Therapeutic approaches

Diet for all?

Vegan, vegetarian or mixed food?

Cooked or raw?

The 4 nutritional ingredients

Water

Protein

Fats and oils

Carbohydrates

The meals

Breakfast

Lunch

Dinner

Slimming and staying fit

Healthy sleep

Eating habits and exercise

Storage and distribution

Consumption

Intestinal flora and liver

Insulin resistance

Risk assessment

Golden rules

Anti-aging or Best-Aging?

Assisted by medication

Hormones

Digestion

Performance

Memory

Immune system

Overview

Diets

LOGI diet

Conclusion

Appendix: Wisdom in a nutshell

Original literature by the author

Bibliography

1. Lifestyle – what is healthy?

Basically, life should be fun until old age. However, this does not mean the superficial fun society in which we live today. "Joy" has something to do with the heart and goes much deeper. We can mean 'fulfilment in a value-based life'.

This is especially successful (more and more often) if we participate as actively as possible in our lives as long as possible and shape the daily routine as far as possible. If you want to grow old, you have to start in your earliest youth, even if your age seems to be infinitely far away. Therefore, it is worthwhile to know the basics of a healthy lifestyle, without too "papal" to follow every rule. But the main direction should be right.

We are an inseparable part of nature. In nature, everything has its purpose – the human being too. However, not everyone has found his task. Unfortunately, this is true for a majority of people!

Anyone who does not know his purpose, through life, is disoriented.

The futility associated with this creates chaos in the system – in other words, life becomes unsafe and the risk of illness increases!

But let us first stay on the positive side of existence. According to Prof Dr Dr Juergen Schole, formerly University of Hannover, is the measure of health "...the ability of rapid adaptation to changing environmental conditions". Quick adaptation is for survival and takes precedence over all other functions in the body.

Adaptability means rapid switching of the cell metabolism of predominantly anabolic (regeneration, infection control, inflammation – but also growth and differentiation of newly immigrated stem cells) towards a predominantly catabolic metabolic situation (energy supply, flight, fight, aggression – but also detoxification and division of stem cells). The dynamics of these regulation and switching processes not only have the potential for health and survival, but also for well-being and inner strength. This happens all the better through flexibility in the mind. Every clinging to the existing, every denial of change, every separation from the new is life-threatening. “Letting it happen” of things that cannot be changed anyway already works like a magic formula.

Adaptation succeeds all the better if all organs with their innumerable cells obey a functioning control by the brain via vegetative nervous system (which is not subject to our will). Yes "obey", because the cells are in a voluntary network to serve the whole system "human", and not quite selfless. Through their integration into the social state of "human beings", they benefit from the orderly supply and disposal through division of labour. In return, they can undisturbed their full performance for the benefit of the entire organism retrieve. So it's a taking and giving back that benefits everyone.

If the cell consciousness (without the acknowledgment of such we do not see any progress) subordinates itself to a common goal, then we speak of "collective coherence". The Israeli Dr Aaron Antonowski spoke of "sense of coherence" when everything is right (literally: feeling of "coherence") and used this term from physics very early on.

Right here is the link to the psyche. Our cells actively switch on and off the control processes – an intelligent behaviour! This had already proven experimentally by Prof Schole. Each cell itself builds up its receptors (antennae on the cell surface) and then cut back again, depending on how it can and wants to contribute to the overall function. That decides every cell alone.

A coherent, self-regulating, open system, such as human beings, therefore presupposes a well-developed consciousness (which, above all, includes the 96% of the unconscious, which makes independent control possible at all). It is thus able to survive quite well even with weakened cells. On the other hand, physically intact cells do not act anything in a non-coherent, chaotic system unless they are appropriately involved and can (deliberately) submit to a common intention for a worthwhile goal.

You may wonder what practical value these considerations have.

If we are in a coherent state, we remain healthy, no matter what the stresses and strains we are exposed to.

It's that simple. And now the good news: that's even measurable! If we start with the fact that our brain is informed of all processes in the body through afferent nerves, but at the same time all control processes take place via down running (efferent) nerves, then we can also measure something right there, namely in the brain: chaos or order.

Since both halves of the brain have completely different functions, their exact interaction (one wheel engages in the other), which is called phase matching, is of great importance. A so-called phase shift leads to disturbances of receptivity and can go as far as learning disability. This is a time offset between the two halves of the brain, which no longer work synchronously. As a result, we hear a spoken sentence, but we cannot assign parts of it.

The best perception is in the alpha rhythm (7-14 Hz) of the brain waves. We only achieve this in deep silence, or just before falling asleep and shortly after waking up. This semi-trance condition is necessary to allow the corpus callosum bridge to resonate (ideally at 7.83 Hz, the Schumann frequency) and to ensure trouble-free information exchange.

Between the earth's surface and the ionosphere there is a pulsating electromagnetic oscillation, which is very constant due to the constant thunderstorm activity around the earth (over 2000 thunderstorms daily). It was named in 1952 after its discoverer Prof W. O. Schumann. His successor, Prof H. L. Koenig, also contributed to this. These 7.83 Hz serve as a rhythm generator for the hippocampus, which is part of the Limbic system. This area of the brain is right in the centre and controls our emotional world, so it is very important for the experience. Movement in the wild, therefore, promotes order in the brain, which has a positive effect on our actions.

However, the fact that the Earth's magnetic field is weakening more and more is making matters worse. Closed rooms, especially in reinforced concrete construction are therefore particularly unfavourable, but also technical radiation (mobile or DECT phone, Wi-Fi).

When kids try to memorize something in everyday stress, maybe even with pop music accompaniment, it's much harder than during walking in the outdoors.

But that has nothing to do with the lessons at school. What is transmitted there ends up in the short-term memory and only becomes a permanent content if it is given meaning and repeated more than 5 times (!) and is reconsidered before falling asleep or after waking up, whereby in the morning the receptiveness is highest. Unfortunately, teachers rarely point to these important relationships.

We quickly forget things that bore us. Therefore, it is very important to an exciting lesson design. Many will have experienced that with strict teachers who have demanded high concentration; even the dumbest has understood the difficult stuff. These teachers have thereby gained great respect (and gratitude!). Everyone followed the class with great attention and did not want to miss anything, also out of fear of punishment. As a positive side effect, it was quiet as a mouse in the class.

But there are students who can make an effort as they want. There may be developmental disorders that should be clarified. In fact, while one of the 4 brainwaves dominates (mostly beta 14-28 Hz during the day), the other 3 always "play" in the background. This means that even the deep subconscious mind is fully active and involved in the daily happenings at all times.

Only a few years ago it could be proved that sometimes even one of these important frequencies can be missing, namely the theta wave (3.5 - 7 Hz). This can lead to massive behavioural disorders, because this frequency is the centre of feeling (Limbic system) connected to the frontal or forehead brain (frontal lobe), which controls our behaviour. Above all, the spontaneous and impulsive reactions lack the corresponding feeling (empathy), which can lead to unadapted or even hurtful reactions. At the same time the feedback is missing, what was done with it. Such "weird" behaviours are referred to as borderline, bipolarity or schizophrenia. But even with autism certain brain frequencies and thus the ability to empathy (compassion) are missing.

Through decades of intensive research work and development of their own measurement methods, the physicist and psychologist Guenter Haffelder was able to uncover and prove these connections in his "Institute for Communication and Brain Research" in Stuttgart, Germany.

But it is not just about diagnostics, because at the same time a therapy can be derived: By filling in the missing frequencies, the gap can be closed and the brain can learn to create the whole spectrum.

Anyone who has children with learning difficulties or even such problems can be examined in Stuttgart with this special EEG. On the basis of the records, a learning CD is created, which is backed by background music of Mozart and should be heard constantly in all possible activities (also during learning). After only a short time, the school performance improves measurably.

But also for diseases of the brain, e. g. by accident or stroke this method is suitable. Even if large areas are lost, other regions can take over the function. You just have to learn what is possible with this CD. Needless to say, this is a very individual copy that a second person cannot and may not use. The internet site is www.gehirnforschung.com.

Joy of life (not to be confused with "fun"!) is only possible if self-selected goals are achieved through personal effort. This can only be the ice you have laboriously begged for as a child. This principle applies both on a small and a large scale.

A really good feeling of satisfaction and joy, maybe also of happiness, comes about especially when large tasks have been mastered. This can be in the context of one's own profession or a strenuous challenge in the free time.

Effort is also needed to maintain bodily functions. Musculature breaks down when not in use. Even the bone is formed back after prolonged decommissioning in gypsum. This ultimately applies to all cells and also the brain function. Rapidly progressing dementia after moving to a nursing home is the rule if there is no active countermeasure.

For the (quite possible) recovery process in the case of a chronic illness, the following applies in particular:

Nothing works without the intention of the patients and the willingness to change their life and to become well again for a worthwhile goal (!).

This requires a new motivation, which the patients must actively work out. However, the intelligent cells quickly realize whether the "government" in the mind is serious or not.

It is always about the joy of active (living) life. In addition to work, this includes all our leisure activities, food intake and relationships with other people. Without feeling loved, our soul atrophies, we dull inwardly. Love, or at least affection, creates the feeling of security, which can reduce stress-causing fears. That's why we should actively strive.

Compact

To have joy to old age requires to achieve meaningful goals that you have set yourself. The necessary health for this requires the ability to adapt quickly to changing conditions, for which the cell metabolism is responsible. All cells are in a composite – the organism to which they serve with intelligent functional processes. These are coordinated via the consciousness from the brain. Congenital or acquired disorders of information transmission can be detected and treated by special examination methods. Perception and a well-developed sense of body improve the collective experience of Spirit and body. It is determined by the motivation.

2. Frustration and futility

Unfortunately, not all people can say that they are happy with their work and enjoy it. This is not only due to the nature of the activity, but above all to the inner attitude. To see futility in the work on an assembly line would be unjust. Without the work of every single employee on the assembly line, the end product could never arise! Anyone who sees himself as an irreplaceable cog in the big gear of such a company has understood the meaning and can enjoy it. The same applies figuratively to all other activities, including ironing or vacuuming. The result counts! Without these order creating works, we neglect our surroundings and ultimately ourselves. How could we welcome friends and acquaintances in a dirty apartment and with not-ironed clothing? Immediately our relationship skills would suffer.

a. Sense and meaning

There is a purpose behind everything. It is up to us to understand it, or even actively assign meaning to things and activities. We shape our lives ourselves, always and without exception, by giving sense and meaning to events and occurrences. For this reason, every person leads a very individual life according to his inclinations and preferences. Each of us is a unique individual!

Therefore, neither lifestyle recommendations nor nutritional advice or diets can be generalized. Everyone needs what suits them. Not even diseases can be compared. Each has its history and produces its own symptoms. Each patient therefore needs his or her own individual, tailored treatment. Unfortunately, this is currently not considered in traditional medicine. On the contrary, all disease groups are uniformly treated according to "guide (suffer)lines". What the one uses, could hurt another, however!

It is indispensable to think about your own constitution as early in life as possible in order to find out which type you are and what you need in life or should leave.

b. Appreciation

Values hardly count anymore in our fun society. What was once sacred is now being dragged into the dirt. This includes dignity and respect for the other as well as decency. For example, today it is "in" to omit academic titles in disregard of any appreciation.

Everyone should decide for themselves whether they follow these trends or prefer to build their own little empire with values that they can appreciate and that give them a personality structure. This includes the strict observance of the law of life no.1 of giving and giving back. Only when both poles are balanced, there is justice.

"Stinginess is awesome!" was probably the worst advertisement, with which this law was broken permanently. If you do not want to give much you will not get much (or just scrap). The former Bavarian Minister of Agriculture Schnappauf brought it once in the context of a rotten meat scandal on the point: "Who pays for dog food, gets dog food!"

However, those who generously give from the outset will reap their fair pay, either immediately or later. That is a cosmic law. It applies to all areas of life.

There is another rule that will outlive all generations because it is also a law: "Do not harm anyone; it falls back on you." "He who sows good, will reap good" means the same, only in positive execution. "Everyone gets what they deserve" actually shows the experience. Those who actually believe that they will gain a better life through lies and fraud will be deceived themselves. Unfortunately, this realization often comes too late or never for many people.

But there is something else that deserves respect and appreciation: our organism! Since the beginning of our lives, cells and organs have been working inexorably to give us a good life. The awareness that this is by no means self-evident, is missing in many people, or comes only in the context of a serious illness, but usually not at all.

Who neglected the body and exploits, does not have to be surprised if one day there are unpleasant surprises.

Our trillions of cells also need appreciation, at least by providing them with food and recognizing and satisfying their needs. This includes regular exercise, sufficient sleep, active stress reduction and appropriate, high-quality nutrition.

Far too little is known that only by a smile in the mirror immediately messenger substances are released in the brain, which raise our mind and make us more efficient. So the day can start much better, no matter what is on our agenda.

Of course we can share this smile with other people, and we will receive positive feedback under the above law no.1. It should only be mentioned here that medically proven good effects on the immune system and other organ functions occur in this way. Own appreciation thus serves to a high degree the health-preservation.

Compact

Only the inner attitude decides whether things are good or not. Ourselves give sense and meaning and thus lay the foundation for our own, individual experience – with joy or with suffering. That in turn shapes our charisma. We can decide for ourselves whether we value things or people in our environment and thus observe the basic laws of life, which mean justice or not. This concerns the balance of taking and giving back as well as our actions and attitudes, especially our own body. Every human being is an unmistakable individual and not comparable to one another.

3. We are single individuals!

We distinguish 4 human types in relation to the character:

Phlegmatic, choleric, sanguine and melancholic.

We distinguish 4 types of people in terms of behaviour: Resting type, nutrition type (gourmand), movement type and connoisseur type (aesthete).

We distinguish 4 blood groups (with effect on the nutrition):

A (vegetarian), 0 (meat eater) and the mixed types AB and B.

We distinguish 4 adaptation variants with regard to cell metabolism and acids / bases:

Anabolic / alkaline, anabolic / acidic, catabolic / acidic and catabolic / alkaline.

We distinguish 4 self-esteems in relation to the psyche:

personal contentedness, self-respect, self-confidence, personal freedom.

We distinguish (indeed!) only 4 major disease groups:

Anabolic derailment (catabolism in deficiency):

Acute inflammation / allergy <> hardening / chronic inflammation, foci

Catabolic derailment (anabolism in deficiency):

Cardiovascular / gastrointestinal <> degeneration / cancer.

The division of individual systems into 4 groups each could be continued as desired. Here, at first, it should only be made clear how different we are and that every kind of egalitarianism does not do justice to humanity. But if we know our constitution reasonably, it is possible to find out very quickly what is good for us and what harms us.

The gut feeling can help us with this, but when it comes to nutrition it usually fails miserably. Unfortunately, the food industry has managed to outsmart our sense of smell and taste with additives, with the result that we consume too much of certain things, e. g. sugar or starchy foods, but neglect other important nutrients.

For the following explanations it is helpful to classify yourself in the 6 groups listed above. Of course there are a lot of mixed types. But the predominant feature here is pointing the way.

The more features there are of the other types, the more "mixed" someone is, the more behavioural rules apply to the other characteristics of a group. Nobody, however, will combine all 4 characteristics of the same group.

As an example could be:

phlegmatic

resting type

blood group A

anabolic / alkaline

personal contentedness

tendency to allergies and inflammation.

Such a person belongs consistently to the left lower blue quadrant (see Fig. 1 page →), so that the water element (from which he also stores a lot, such as swelling in inflammation or allergy), also has a less tight connective tissue, feels little desire for sports and exercise, is not very hard-working, sits a lot, but is satisfied with himself.

Ideally, if such people actually live by their constitution, they are life-artists. They are slow, but highly satisfied with what they have done. Difficulties in life do not upset them so quickly, because they have a deep basic trust in themselves. As a result, they are a rock in the surf and reliable partners.

As long as such a person is still satisfied with himself and the world – best! But the problems are predictable. This candidate lacks fire (often hypofunction of the thyroid) and often progesterone (even as a man!). (Further explanations in Chap. 11 a "Hormones".)

They prefer to sit at home rather than indulge in sports or other activities. That also applies to dealing with friends. That's why they are often single and make little effort to expand their circle of acquaintances. In old age, this can lead to loneliness, if they have not yet found a partner. But they are reluctant to go on holiday with them.

These people should salt little, but rich in fat (best energy donor – even in overweight), but eat carbohydrate-reduced. If they do not stick to it, they tend to gain weight. The diet should be predominantly vegetarian (with exceptions) and well-seasoned, rich in lactic fermented substances, vinegar and lemon.

For indigestion (flatulence, belching), with or without proven gastric acid deficiency (recognizable by heartburn!), Betain-HCl can be successfully used in addition to bitter substances, or in combination with ox gall as Bio-Gest.

This example is intended to show how easily a rough outline of one's own constitution can be worked out and what consequences therefrom are. Obviously, the individual strengths and weaknesses show, and the more effective every helpful measure is, if it just "fits" exactly.

Compact

Man is made up of four-pole functional systems that determine structure and behaviour. The quadrupole allows a quick compensation in response to stress, without disturbing the order. Each person shows in his own way inherent weaknesses or strengths of the individual systems. For health care and, of course, to support a healing process, it is extremely helpful to know his weaknesses and to support them individually with appropriate measures. This possible type assignment was shown here using the example of a phlegmatic. This goes all the way to indigestion, which can be specifically influenced by appropriate measures. Strengthening goes before suppression of symptoms.

4. Exercise and leisure

"Sport is murder". Perhaps because of this attitude, the founder of this quote, Winston Churchill, became very old despite his smoking, overweight, and wartime stress. Of course, genetic predisposition also plays a role, but not alone. Churchill has subordinated large parts of his life to a goal and with all the consequence: He wanted to win! If it had not been that way, he probably would have had to die much earlier.

But what impact on health does sport actually have? Here applies as everywhere: Find the right dose! At the same time, we can orient ourselves on the type theory. The ‘movement type’ is the classic endurance "athlete". In fact, of all four types, only he should move very extensively. If he sticks to it, but without exaggerating, he can become very old with it. The other three need the movement just as well, but individually adjusted. Highly obese people should initially only do gymnastics and strength training, as long as they have not lost significantly in weight. Here is Churchill's statement actually fully.

It is well known that every kind of competitive sport damages the health. After a heavy effort, e. g. in a competition, the cells and tissues take weeks to regenerate. But there is already the next training session. A good example is the professional footballers, who have to give up their sport at a young age, because they are completely exhausted.

Therefore, we prefer talking about ‘exercise’ or ‘endurance exercise’ to stay healthy. All of us are set up for a lot of exercise because of our big muscle mass. Yes, we have to constantly use the muscles actively so that they do not regress. This principle is even more valid the older we get. The seniors with their rollators appearing more and more in the street scene were too physically inactive for too long. Also confinement to bed could be avoided. Therefore, here too: early enough regular, moderate muscle training!

But that does not mean that it would be too late at some point. Musculature can be rebuilt at any age, even if it is getting harder, the older you are because of lack of testosterone. Later in this book, therefore, hints are given how to intervene with natural means supportive.

The ‘movement type’ will voluntarily and gladly operate without prompting actively. He is normally slim, wiry and powerful. He / she also needs a certain diet to stay fit (see later). Sedentary occupations are counterproductive and stressful. If a balance in the spare time is not possible, this leads to restructuring processes up to weight gain with all health consequences.

For all other types it looks with the desire to move already worse. The above-mentioned rest type will prefer sedentary activity and slow processses, so that it becomes more difficult with the motivation. The nutrition type thinks more of food than of sports, and the connoisseur type prefers to read a good-spiritual book rather as physically toil.

So it depends very much on a good motivation and the individually fitting program. That is the concern of this book. Through education and better knowledge of internal relationships and the consequences of (unconscious) misconduct, everyone can decide for himself what he can do for his fitness in old age to maintain his personal well-being as long as possible.

Compact

Man is created for movement and not for rest. This is for regeneration only. It does not work without movement. Whether it is athletic, or it is a movement program, it should be customized. Only if the motivation is right, because it can generate positive emotions, it serves the quality of life.

a. Dosed exercise program

For exercise, therefore, in principle, any exaggeration and strenuous exercise weakens the body and is in no way health-promoting. A mixture of (light) strength training and endurance sports (ideal would be Nordic Walking), over 40 minutes daily (!) shows the best results in normal weight. This could be worked out in long-term studies at the Physical Education College in Cologne. Even at normal weight, prolonged jogging puts strain on the joints (ankles and knees) and weakens the immune system! That too has shown clearly.

40 minutes are long. But if they are divided into 2 x 20 minutes (2 km round walk), then it sounds better. Bicycling and swimming are a good change for tight running. When combined with dumbbell exercises, push-ups or squats, the time can even be shortened. That would be the optimum.

It is recommended, however, always to first look at the constitution and to start slowly. Strong overweight people may start at the beginning therefore only with gymnastics. You can combine this very well with isometric strength training. For this purpose pressure is built up against a resistance, e.g. attempting to press firmly against both palms while holding your breath, or to pull apart the interlocked hands for a short time, max. 10 seconds, which is repeated 10 x after small pauses. Also dumbbell training would be suitable, but then over several minutes.

As soon as the breathing becomes faster and the air runs short, the load limit is reached. This is desirable and provides the necessary stimulus for regeneration. Afterwards a light walk should follow.

In the following days and weeks training can be further increased, depending on the breathing situation (because everyone can check well). It is better, however, to measure the pulse. This gives more information about whether the continuous load is still in the green. For this purpose, heart rate monitors are suitable for the wrist, which are connected with cables to the heart via adhesive electrodes.

The simple formula for the pulse upper limit – 180 minus age – applies in principle to people of every age. Only for newcomers and older people (from 70 years) should initially be deducted 10%.

This results in a training pulse of about 120 / min for the untrained 45-year-old person. The already advanced can increase to 135 / min as upper limit.

A 70-year-old can start with 100 / min. and lift the limit later to 110 / min. These values apply to endurance training and should be kept as constant as possible. However, they may be short-term, e.g. when climbing stairs be easily exceeded. The training time can be gradually increased from 10 minutes to 40 minutes depending on the feeling.

No exaggeration! Building muscle takes time.

This information assumes that there is no heart disease (such as AV block), or no heart medication is taken. Beta-blockers and some other drugs lower the pulse and distort the result.

Together with the pulse, the respiratory rate should always be observed. Heavy wheezing indicates overstrain, even if the pulse is not that high. Limited lung function, e.g. age emphysema (bloated lungs) can also be a limiting factor here. Therefore again:

Exaggeration only hurts. Everything we do for our health and fitness should bring joy and wellbeing.

Compact

Personalized exercise programs, from endurance to strength training can do a lot of good. A good control for the individually correct level of physical activity is the pulse control. This prevents harmful overloading. Age infirmity and bed restraint can be avoided by early change of habits. Exercise can also be isometric training. These strength exercises are especially recommended for those who are overweight, specifically strengthen the musculature to allow more active movement to be incurporated later on. In a short time liver fat will be broken down.

b. Dangerous sun?

If you are outdoors, then it cannot be avoided to be "hit" by sunbeams. Before you cream yourself with sun creams (up to SPF 50), you should consider a few things.

We are beings of light! This is not an esoteric statement, but based on hard scientific facts. The universe (and therefore we) consists of 99.9999999% vacuum and only the small "remainder" of 0.00000001% is mass (natural constant). The vacuum is not empty, but filled with so-called quantum field fluctuations. These consist of nothing else than small units (just quanta) that are still waiting for their use without any determination ("protyposis" according to Prof Th. Goernitz). This is given when "information" comes into the game, which – as the name implies – brings something "in-form". But not something, but structures that should have a purpose, such as our body.

However, mass is not something solid, but consists of compressed energy vortexes that have constantly to reform at high speed (in 10-20 seconds). This requires a permanently high amount of quanta. These originate – and that should not be surprising – from the sun! These light particles (photons) are exactly those quanta that we constantly need. But as the sun does not always shine, our body fortunately has storage for photons, once in the DNA (genetic material), on the other hand in all ring structures. Especially the steroids (our sex hormones) are suitable because they are called cavity resonators. These can be thought of as tiny chambers in which the light particles fly back and forth but cannot leave them.

A very special storage are also the electrons that are charged by many photons formally and then have a high mobility as free electrons.

However, this does not work in the longer term, which is why we need constantly uptake of light. That is why there is one more important source besides direct solar radiation, and that is our food, where sunlight is stored. First and foremost, of course, in the fruit, salad and vegetables, but even in dairy products and meat, even if it is significantly less. So we eat stored light!

With certain methods (residual light amplifiers) can be demonstrated whether a plant radiates much or little light, on which the quality depends.

Of course, vegetables and plants also contain many electrons, which in turn store photons – the more electrons, the better! Therefore, their number is a special quality criterion and distinguishes fresh, tasty fruit and vegetables. There are some scientists who have played a pioneering role here, e. g. Prof Dr Manfred Hoffmann (literature in the appendix), who carried out so-called redox analyses (with which the amount of contained electrons can be determined) in whole series of experiments and redefined food quality.

The measured value of the redox potential should be as negative as possible. If it becomes positive, the "food" acts as an electron robber (radical) and is even harmful to the consumer! This may be the case if fruit is harvested too early, or if fresh vegetables are left on the vegetable stand too long.

However, there is another way to obtain a worthless or even harmful product, solely through kitchen stress. What does that mean? As soon as fresh fruit or vegetables are processed with electrical appliances (mixers, etc.), the rotating magnetic field of the motor rips out the electrons, making a lettuce leaf "…has only the quality of green-dyed toilet paper." (Original quote Prof Hoffmann ).

The bad news: The so popular, freshly squeezed juices or smoothies are significantly reduced by the electron loss in their (energetic) quality and can even hurt! The nutritional value alone is not so important.

Anyone who constantly consumes inferior foods and also avoids the sun, the number of its stored photons (on which all life functions depend) decreases inexorably. That can even be measured! In fact, a particular blood count provides information about it quite precisely, namely the "vitamin” D level. However, it is not a vitamin (which the body cannot produce itself), but a steroid hormone that, like all others, is made up of cholesterol. (More in Chapter 6 h.)

Many people avoid the sun for fear of black skin cancer (melanoma). How does it actually look like?

All scientific studies on the harmfulness of sunlight were carried out not with the sun, but at the artificial sunlamp. The sun has a very different beam spectrum and also contains near and far infrared, which has a demonstrable regenerating effect. This is radiated especially in the evening and has a very healing effect. The artificial "sunlamps" only produce the UVA and UVB rays, which of course led to completely different results. On the contrary, sun protects against cancer!

With sun exposure, tuberculosis was previously cured in Switzerland (especially in Davos), which today hardly succeeds even with strong antibiotics. At that time there was an extensive research activity, the results of which unfortunately are completely ignored today. Particularly noteworthy here are Jacob Moleschott (Heidelberg, first book on light therapy in 1855), Dr Auguste Rollier, MD (Switzerland, 1874-1954) with his research on sun therapy in mountain air resorts and Dr Niels Ryberg Finsen, MD (Denmark, 1861-1904), who received the Nobel Prize for Medicine in 1903.

In particular, it could not be proven that the sun causes skin cancer. As early as 1941, the well-known US pathologist Prof Dr Frank Apperly, MD publishes: "The more sun, the less cancer!" It is all the more astonishing that today sunscreens also contain carcinogenic substances, e.g. Titanium dioxide are added, which is difficult to understand.