Health Ideas, Part III

by

John Stephen Mauldin, MLA (not AI assisted)

All right reserved, copyright © 2025

Back

Our spinal column, a stunning work of divine architecture, is comprised of thirty-three individual bones, called vertebrae. These are stacked one atop the other, providing the main support for our body, allowing us to stand upright, bend, and twist, while miraculously protecting the spinal cord from injury. Well-developed muscles, strong bones, flexible tendons and ligaments, and nerve sensitivity are integral to a healthy spine.

The neck, or cervical, and lower back, or lumbar, have a slight concave curve. The broad part of our back, or thoracic region, and the base of our back, the sacral region, have a gentle convex curve. These curves, forming a slight S-like shape, work as a coiled spring, absorbing shock, maintaining balance, and allowing a range of motion throughout the spinal column. If you don’t have this S-curve, something is wrong.

Good posture places the least amount of strain on our back, as we stand, walk, sit, and even when we lie down. However, excess body weight and weak muscles can cause a misalignment of the spine and possibly a host of other problems. The principal muscles affecting the spine are extensors and flexors. Extensors, attached to the back of the spine, enable us to stand up from a sitting position and to lift objects. The flexor muscles are in front of the spine, including our abdominal muscles, so one of the best ways to have a flexible, pain-free back is to strengthen the flexors.

There are many stomach exercises, so find different ones by searching online or asking a friend who is in excellent shape. Most people will be complimented and delighted to tell you how they maintain their trimness. Talk with a professional trainer or your physician before beginning.

Try a few exercises. Find one you like, and then start slowly. I prefer the “crunch.” If you’d like to try it, lay on the floor, pull your knees up toward your chest, cross your legs at the ankles, and, while also crossing your arms at the wrists over your chest, draw your chest and head toward your waist. Repeat until fatigued. Once again, start slowly, and later, if you wish, hold fifteen-pound dumbbells in each hand for added effect.

Good posture and a good bed to sleep on are essential. But there is another trick that I suggest: hang from a chin-up bar for two sets of thirty seconds every day. Most of us sit interminably, and, in the process, our spine becomes somewhat compressed and may even be pulled to one side or the other. Hanging from a chin-up bar allows the vertebra to open up ever so gently, achieving alignment. Chin-up bars that fit in a doorway can be set up inside your home and are available at most sporting goods stores.

I do not recommend using an inversion table for bodily alignment since the Mayo Clinic reports that inversion tables slow the heart rate and increase blood pressure. It can also upset the crystals associated with the equilibrium system, possibly requiring days or longer for recovery, during which time, severe vertigo, headaches, and nausea may be experienced. Those with high blood pressure, head injuries, proneness to episodes of dizziness, or migraine headaches should never use an inversion table.

If you are a little overweight, look at the section on weight because excess weight can keep your spine in a perpetually stressful condition. And remember, losing weight and maintaining appropriate weight is simply a habit. Bad habits can be broken and replaced with good habits in only three weeks. You, dear friend, can do this. Be encouraged and envision it.

Heartbeats Per Minute (BPM) and Blood Pressure (BP)

Let’s measure our pulse rate. You’ll need a watch with a second hand or a stopwatch. Find a quiet place where you are not distracted, sit down, and after relaxing for at least ten minutes to ensure you obtain a resting pulse, count your pulse by gently placing your index, middle, and ring fingers on the inside of your other wrist below your thumb. Count your pulse beats for thirty seconds. You then double this figure to determine your resting pulse.

Inexpensive digital wristwatches are available that read your pulse rate and blood pressure.

Your heartbeats per minute should usually be between 60 and 85 beats per minute.

Low 40 to 60

If you are vigorously athletic, this is normal. However, if you are not athletic, this may indicate low blood pressure, and you should see your doctor right away.

Normal 60 to 85

Try to bring this number to around 72, through a daily exercise program such as walking and a diet rich in organic fruits and vegetables. Also, avoiding alcohol and tobacco will help substantially.

High 86 +

This indicates a problem, and you should see your physician without delay.

Generally speaking, your blood pressure should be approximately 120 over 80.

120

 80

However, your doctor must determine what blood pressure is healthy for you based on your age and other factors. So, I recommend meeting with your physician for a professional analysis.

Knowing your BPM and BP is important because high blood pressure, or hypertension, is known as the “silent killer.” So, knowing the health of your heart by the numbers is essential, illustrated by the fact that the European Heart Network says, “Each year cardiovascular disease causes 3.9 million deaths in Europe and over 1.8 million deaths in the European Union. It accounts for 45% of all deaths in Europe and 37% of all deaths in the EU.

Cardiovascular disease is the main cause of death in men in all but 12 countries of Europe and is the main cause of death in women in all but two countries.” According to the American Heart Association, “Common hereditary and physical risk factors for high blood pressure include:

“Family history. If your parents or other close blood relatives have high blood pressure, there’s an increased chance that you’ll get it, too.

“Age. The older you are, the more likely you are to get high blood pressure. As we age, our blood vessels gradually lose some of their elastic quality, which can contribute to increased blood pressure. However, children can also develop high blood pressure.

“Gender. Until age 45, men are more likely to get high blood pressure than women. From age 45 to 64, men and women get high blood pressure at similar rates. And at 65 and older, women are more likely to get high blood pressure.

“Unlike the traits you are born with, the risk factors related to how you live are things you can change to help prevent and manage high blood pressure, including:

“Lack of physical activity. Not getting enough physical activity as part of your lifestyle increases your risk of getting high blood pressure. Physical activity is great for your heart and circulatory system in general, and blood pressure is no exception. Learn more about getting regular physical activity.

“A diet that is too high in salt consumption, as well as calories, saturated fat, and sugar, carries an additional risk of high blood pressure. On the other hand, making healthy food choices can help lower blood pressure. Learn more about improving your diet.

“Carrying too much weight puts an extra strain on your heart and circulatory system that can cause serious health problems. It also increases your risk of cardiovascular disease, diabetes, and high blood pressure. Learn more about managing your weight.

“Regular, heavy use of alcohol can cause many health problems, including heart failure, stroke, and an irregular heartbeat (arrhythmia). It can cause your blood pressure to increase dramatically and can also increase your risk of cancer, obesity, alcoholism, suicide, and accidents. Learn more about alcohol, high blood pressure, and the importance of moderation. In addition to the known risk factors, others may contribute to high blood pressure, although how is still uncertain. These potential contributing risk factors include:

“Using tobacco can cause your blood pressure to temporarily increase and can contribute to damaged arteries. Secondhand smoke, and exposure to other people’s smoke, also increase the risk of heart disease for nonsmokers. Stress is not necessarily a bad thing in and of itself. However, too much stress may contribute to increased blood pressure. Also, too much stress can encourage behaviors that increase blood pressure, such as poor diet, physical inactivity, and using tobacco or drinking alcohol more than usual. Learn more about managing your stress.”