I hope you find these tips helpful in pointing to possible areas where you might improve your health. They are not intended to replace a proper consultation with your doctor. If you are ill go and get checked out by your doctor. If you are not sure which doctor to go to, or have concerns, ask God to direct you and make some inquiries. But do go and get seen. I don't advise making major lifestyle changes without seeking professional advice. This especially applies to the very young, the elderly, pregnant ladies, those who suffer from chronic ill health or those with a sudden severe illness. The "tips" that follow are to be read in the context of the above. To say it again, this "tips for health and happiness" appendix is not intended to provide personal medical advice. Such advice should be obtained personally from a qualified health professional.

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1. Environmental Health.

In the modern world (especially since World War II) we have all increasingly become exposed to environmental pollution -- especially to chemical and electromagnetic pollution.

The constant exposure of our bodies to complex cocktails of these pollutants is bound have some kind of adverse effect upon our systems. The safety of a certain chemical at a certain level may have been established sufficient to satisfy government bodies, but the safety of this chemical when in association with other chemicals in the human body will  not be known.

So it makes sense to reduce our exposure as much as possible to these pollutants without becoming so fanatical that we get some kind of phobia or complex about it.

Main areas to consider are :

1. Food additives.
2. Personal care products like creams, shampoos, soap, toothpaste. One example of a common chemical of questionable safety is sodium laurel sulphate.
3. Static exposure. It is well known that static build-up in cars can add to fatigue. That is why the anti-static cords are fitted to the bottom of many cars. Wearing excessively static clothing is also possibly not a good idea. Poly-ester type fibers generate static. 100% cotton tends not to. 
4. Exposure to electromagnetic fields. It is not a good idea to sleep with the electric blanket on all night. Like-wise I would suggest avoiding bedside electrical apparatus that is on all night and next to or near to one's body - e.g. alarm clocks should be across the room. Caution needs to be exercised with mobile phones. I do not think the last word on their safety (or not) has been given yet. Personally, I would not want to live in a house with high-voltage cables overhead.

2. Nutrition.

Please add generous doses of commonsense to all matters relating to food! Avoid fad diets and over-fixation on foods and meals. "You eat to live, you don't live to eat" is a good proverb. Also, avoid getting bogged down in the same old patterns -- try something new every so often if you can. Relax and enjoy your mealtimes giving thanks to the Creator for His provision.

A change in eating patterns is best done gradually over time -- unless you have access to a live-in facility, specialising in good nutrition, that you are able to go to for a week or two.

If you need to lose weight try and do it gradually over several months as sudden reductions in weight generally promote ill health. Although there are many people who are obviously overweight, there are some who think they are overweight when they are not. Before proceeding with a weight reduction program, please make sure that you really have a problem in this area. This can be done by assessing your "body mass index" ¹ , or seeing a health professional who deals with this area.

A lot of people need to enjoy more fresh fruit and vegetables. Make sure they are well washed in clean water whenever possible. Having your own vegetable garden can be a great help here especially if you have a good composting system and use and organic mineral fertiliser. Eating live, organic food straight from the garden is a great help in promoting health. Visitors to the tropics need to take special precautions in this area and should seek advice from their doctor and travel agent.

Enjoying a good breakfast is helpful for healthy blood sugar and body weight levels. Avoid large, late evening meals. They tend to promote indigestion, obesity and heartburn. Most people need to avoid snacking between meals, as it doesn't give the stomach time to rest and promotes obesity. Especially avoid getting hooked on sugary foods.

Having regular mealtimes helps with digestion as the body gets used to the routine. Light exercise, like walking, helps digestion after meals. If you are stressed or sick don't force yourself to eat. You could try some water or juice and wait until the next mealtime. Enjoy chewing food well. Try and have the best teeth or dentures you can -- it is a great help in promoting good digestion.

Minimise sugary and refined foods. Enjoy food that has not been processed a lot. Less processed foods tend to have more subtle, delicate flavours and you may have to wait for your taste buds to adjust if you are not used to such foods. But it's worth it.

Regarding salt. In the Western world the average consumption of salt, per person, appears to be above the optimal nutritional needs of most people. This is largely through the consumption of processed foods with high salt content. These people need to cut back on salt. However, some people I have consulted appear to be not getting enough salt. These are usually people who use no salt in cooking or on the table. They may also eat few processed foods. Sweating a lot causes an increased loss of salt from the body. Cramps, nausea and low blood pressure can result from too little salt. Too much can cause high blood pressure.

Protein is important. Most people in the Western world need more vegetable protein. Soya protein is excellent for most people, as are other legumes, whole-grains and many nuts. Healthy food combinations, to provide optimal protein, are very important for vegans and vegetarians. Combinations to help provide the full range of essential amino acids include:

Rice + legumes.
Rice + sesame.
Wheat + legumes.
Wheat + peanuts + milk.
Wheat + sesame + soya-beans.
Corn + legumes.
Peanuts + sunflower seeds.
Sesame seeds + beans.
Sesame seeds + peanuts + soya-beans.
Sesame seeds + wheat + soya-beans. ²

At-risk nutrients for vegans include vitamin B12, zinc, iodine, iron, calcium, essential amino acids (lysine and tryptophane) and vitamin D (unless they are getting plenty of sunshine). Often these nutrients are not a problem for vegans because they are health-conscious and many take a supplement -- which is a good idea. Taking a good-quality general multivitamin and mineral supplement can be very helpful. Individual nutrient requirements vary considerably and food often has lower quantities of micronutrients in it than optimal. This is due to many factors including soil depletion, farming techniques, sub-optimal harvesting times (from the micronutrient point of view), storage, processing and cooking. Also we are all willingly and/or unwillingly exposed to many environmental substances that deplete nutrient stores. ³ Vegetarians and vegans have a lower risk of suffering from many diseases. ⁴ 

In my experience those who eat a lot of meat and processed food or drink large quantities of alcohol coffee, tea or soft drinks are much more at risk of various vitamin and mineral deficiencies than are health-conscious vegans.

Phytates in cereal fibre are worth knowing about. These substances can inhibit the absorption of calcium, iron, zinc and probably other minerals by binding them in the gut. Phytates are broken down by leavening and by cooking. Unleavened bread and raw muesli eaten regularly over a long period can be a problem due to phytate content.

Others ⁵ have dealt with the problems associated with meat-eating at length, so I won't dwell upon them in detail here. They include uneconomical land usage, cruelty, concentration of toxic residues, infectious disease transmission, and saturated fat content. Interestingly, the Bible forbids eating scavenger-type animals, which includes pig, shellfish, crab, eel etc. (see Leviticus chapter 11).

Cows milk does have relatively high protein and calcium content. However, in my experience it is the commonest cause of food sensitivity and often its problems outweigh its benefits. ⁶ If your young child has recurrent tonsillitis or otitis media try getting professional advise on changing from a cow's milk to a soya based formula for at least six weeks. Also avoid smoking. Many adults (especially of Asian descent) do not have the lactase enzyme necessary to digest the large amounts of lactose present in cow's milk.

In my opinion eggs should only be from healthy, happy, free-range hens.

I think alcohol is a curse. It causes so much ill-health, hospital admissions, broken families, battered wives and broken dreams that I advise abstinence. A significant number of people are born potential addicts and can't stop drinking once they start. Pregnant ladies, at all costs, should avoid alcohol.

There are a number of things that can help get an addict off alcoholic or smoking. But, before anything can be done, the person must admit that they have a problem and want to quit. They need to decide to quit completely and not just moderate consumption. Alcoholics anonymous and similar support groups are very beneficial (check your telephone book). Giving up with someone else or having a support person is a great help too.

Things that may reduce alcohol craving include: Vitamin B complex, glutamic acid ⁷ (especially when combined with nicotinic acid), nicotinic acid (vitamin B3) 500 mg per day, and the herbs hops and kudzu. There are also prescription drugs, which can reduce the craving for alcohol and increase the likelihood of abstinence. Two that I know of are: naltrexone hydrochloride and acamprosate calcium. If you want to use these agents you need to see a health professional and combine them with a complete support program.

Regarding reducing tobacco craving, oats ⁸ , sunflower seeds and wakane (an algae) may help. Also the herbs calamus and mullein. The "smart drug" dimethylaminoethanol may increase will-power to facilitate abstinence. The prescription drugs clonidine ⁹ (normally used for blood pressure control) and bupropion may also be available in your country. ¹⁰ Again, if you want to use these agents you should see your doctor and combine them with a complete support program. Outdoor exercise is beneficial for those giving up alcohol or smoking. It will tend to give you an increased sense of well-being. Caffeine increases tobacco craving and really needs to be given up at the same time.

I recommend only taking drugs if a competent doctor prescribes them. If you are on prescription medication ask your doctor every so often if it is still necessary and if there are any alternatives. I believe every reasoning patient should feel they understand what they are taking and why. If you are not satisfied with an assessment by one doctor I suggest getting a second opinion. I do not advise stopping prescription drugs without a doctor's advice.

Herbs can be very beneficial and often have fewer side-effects than drugs. But, like drugs, they can be abused or misused and you need to know what you are doing. I advise getting professional help if you are considering using them for medicinal purposes.

3. Exercise.

Aim to enjoy some outdoor exercise every day if possible. If you are not used to this start gradually and if you have significant health problems talk to your doctor first. Outdoor exercise enables you to gain the benefits of fresh air, sunshine, nature observation, social interaction (for example walking with someone else), communion with God and sleep improvement -- as well as the general body strengthening.

Enjoy drinking plenty of water. ¹¹ It is best taken between meals to avoid over-diluting the stomach contents. Optimal intake varies widely so ask your doctor, but many adults do well on about two litres per day. Elderly people are particularly at risk from inadequate water intake. A good time to have three glasses of water is as soon as you get out of bed in the morning. Try adding a little lemon juice if you can. I recommend filtered or purified water if possible. Don't forget the benefits of water on the outside of the body as well. A nice shower or bath can be very therapeutic. I advise keeping the head cool while having a bath. Try sucking ice and using a cold ice pack on the forehead. If the head gets too hot in a sauna or bath it can make you feel depressed and give you a headache.

Enjoy the benefits of sunshine on the skin while being careful not to burn. Enjoy sunshine in the home by letting it in through the windows (avoid too many curtains or close shrubs, etc.). This will reduce dampness, mould and other micro-organisms. Getting ten to fifteen minutes of sunshine on closed eyelids in the first three hours of daylight after sunrise can help promote sleep at night and improve mood. This is due to the natural stimulation of melatonin from the pineal gland.

Enjoy learning to breathe correctly and deeply. Make sure you use the diaphragm (if in doubt I suggest seeing a physiotherapist -- or watch a baby carefully). Enjoy correct posture when standing and sitting. Especially avoid slouching because this prevents healthy breathing. Enjoy smoke-free air whenever possible. Avoid clothing that hinders breathing by cramping the body. Clothing should be modest, well-fitting and sufficient to keep the arms and legs warm in the climate you are in. Freedom of circulation is very important. One secret of good health is to have good quality blood circulating freely throughout the body. Cool extremities hinder the flow of blood and promote the build-up of waste products. A word to ladies regarding clothing: this is a sensitive issue but I want you to know that the Bible talks about men's eyes and women's clothing (Mt. 5: 27, 28; 1Ti. 2:9; 1 Pe. 3: 3,4). Wearing inappropriate clothing can be dangerous in today's society.

Whenever possible enjoy a regular sleeping routine. Aeroplane travel can be a problem. Once you get to your destination try to expose your closed eyes to the sunshine -- this will help set your circadian rhythm. If melatonin is available this can be very helpful too (also, it can be extremely helpful for shift workers). Many people in today's world are chronically sleep deprived. Learn the signs of insufficient sleep for your body.

Rest is a scarce resource for many people today -- especially with the increased pace of life due to technology, weekend work, contract work, shift work and educational demands. God understands and has a solution -- the great blessings of the seventh-day Sabbath. Please allow the author to "break in" with a personal testimony: When I was at university studying medicine there was so much information to understand that you got into the mode of feeling guilty if you were not studying. But when the Sabbath came around I could breathe a sigh of relief and say "I do not need to feel guilty because God has commanded me to rest." God's commandment was a life-saving tonic. To me the Sabbath rest was a time of true recreation ("Re-creation"). God will renew us if we take this special time out with Him every week. For more information on the Sabbath, please see my book Sabbath Challenge, Sabbath Delight! ISBN 1591606039 available from www.XulonPress.com. Tragically, there will be a lot of people who miss out on heaven simply because they did not take time enough to seek God with all their heart.

Here is a rule for modern living: "you will never get done all that you would like to do." What can we do then? We must set priorities. The most healthy priority list I know of starts like this:

(1). Relationship with God my Creator and Saviour.

(2). Relationship with spouse and children (if you have any).,

Please beware of the mistake of elevating children above spouse or God. The children need to be welcome and nurtured family members -- not the centre of everything. If a marriage and/or relationship with God is placed on the back burner then the children will not really benefit. The result will be will an insecure marriage, insecure children and the cultivation of "me-ism" rather than "we-ism".

Financial debt can deprive you of rest. It can cause worry, family arguments, depression and suppression of generosity. Seek help from a professional budget-adviser if your problems are troubling you a lot. This is very important. Talking through your problems with somebody sympathetic is helpful in itself. Having a viable, understandable, long-term plan is one secret of not worrying. Sometimes going over a worst-case scenario can help too -- it can get your mind off the nagging question of what might happen. In general, try to pay off debts as soon as possible and avoid them, in the first place, whenever you can. Mortgages are possibly the most common problem. Credit cards would be a close second. Why not invest in a smaller, cheaper house and minimise your mortgage? A lot of people in this world live in very small houses. You might prefer living in a more modest house and having less worry on your shoulders. There are people and books that can give you good advice on saving a lot of money on mortgage issues. Having a good accountant can also save you a lot of money -- a lot more than you pay them. This especially applies if you have moved country or changed business etc. Here is a motto to consider: "if you need a mortgage you need an accountant".

Credit cards, like gambling and alcohol, affect a certain percentage of people in an addictive manner. We could call them "shopaholics". If you are in this category completely, permanently avoid credit cards.

I believe reading and studying the Bible is the most potent method of healing, invigorating and expanding your mind.

Keeping a journal and writing your feelings, plans, hopes, and discoveries can be a great blessing. If you record the positive times in your life you can go back to them when you are feeling down. The Bible talks about making memorials to God's leading in the past -- lest we forget.

Enjoy God's gift of power to control your body and mind for good, through Christ (Phil. 4: 11-13, see 2. The everlasting gospel, Re. 14:6). Enjoy doing practical things to help others (Is. chapter 58). Enjoy cultivating a cheerful, generous and giving attitude (2Co. 9: 7). Enjoy loving God supremely and other people as yourself (Mt. 22: 37-40; Lk. 10: 27-37).

Avoid isolationism. We are social beings and we need to cultivate healthy social interaction. Hermits tend to become unbalanced. But also enjoy being still and on your own from time to time. Try going outside at night and looking at the stars (if it's safe). Or maybe sit by a stream or beach -- listening and observing water can be very therapeutic for the mind.

Tidiness and cleanliness can be very helpful for peace of mind. For many, a good clean up will be like a tonic. A smaller number, however, need to loosen up a bit -- they make precise tidiness a sort of religion. It's a burden and stops them from other important relationship-type priorities. All in all, a good amount of commonsense is needed here.

Cultivate your powers of observation and train them to focus on the positive things around you. We can spend huge amounts of wasted energy playing games of worry in our minds that end only in fatigue. I find writing things down very useful. I write down the things that I want to remember and note my priorities. This can free the mind to think about the beautiful white clouds, the happy dog wagging its tail. It can help you notice a gentle breeze, the smell of a rose and a baby smiling.

Pornography is poisonous. It wrecks the mind and abuses the imagination. It degrades and animalises the nature. It is addictive. It can easily destroy a promising youth or wreck a marriage. Avoid it like the plague.

Gambling has powerful addictive powers and, as with alcohol, there are some who, once they've tasted it, cannot control themselves. I would advise buying some flowers for a friend or donating to feed and educate hungry children instead. This will tend to give your health a boost through knowing you have helped somebody.

Television and video viewing can have a powerful influence on the mind. They can be addictive and have a hypnotic-like affect, especially on children. The link between what you view and what you do is very significant. Not everything on the television is necessarily bad, but I have found, by experience, it is very hard to avoid negatives when the thing is turned on. TV viewing can destroy home life and stifle communication. Family members end up shouting to be heard above the noise or not talking at all over a meal. I advise making a diary of your television viewing, or at least looking back over the last few weeks and asking some questions (the same exercise can be done regarding computers):

(1). How many hours of TV or video watching have I done?

(2). Are there important things left undone because of the time spent viewing?

(3). How has the TV affected my family life?

(4). Is our TV viewing controlled or out of control?

(5). Am I troubled or negatively affected by what I have watched. Do I have problems with motivation, troubling images, concentration, bad dreams or depressed feelings after watching TV?

Try turning off the TV sound and analysing what you are seeing. Is it good mind food? Remember, "what goes in is what comes out". What is the proportion of negative to positive? Would it be good for me to do what is being portrayed on the screen? Many families would be in better health by removing the television/video player and keeping in touch with the news using a decent newspaper.

We can have, in Christ, a beautiful relationship with God that optimises all aspects of health (see 2. The everlasting gospel, Re. 14:6). Enjoy trusting in God at all times. Enjoy believing in God's forgiveness through Christ -- enjoy being free from guilt. Enjoy daily communion with God through Bible study and prayer. Enjoy committing God's words to memory -- this is a great mind tonic. Enjoy sharing your love for God with others. Enjoy cultivating a sense of God's presence with you and a habit of often uplifting your heart in gratitude, praise and petition. "… let the fear of the Lord be before you, and keep yourself from evil: This will give strength to your flesh, and new life to your bones. ", "Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth" (Pr. 3: 7,8, BBE; 3Jn. 2).