Many important aspects of health cost nothing. They are readily available for the taking. Why do most people not take advantage of these free health benefits? There are no forms to fill out and no government red tape. Where do we start? First we must realize how important these freebies are and understand how to take advantage of each item. These items are, water, oxygen, sunlight, sleep, exercise, and nutrition. Nutrition has many aspects. The one we are concerned with here is simple, "eat less food".

You may think that proper nutrition is expensive, not free. Proper nutrition cost less than improper nutrition. I don't have any statistics on the ratio of money spent for good foods to worthless foods. From close observation at the grocery store, my estimate would be 75 % for worthless foods and 25 % for good foods. Reduce or eliminate the money spent on worthless foods and the result is a free health benefit.

Water is virtually free and the most overlooked health factor today. Everyone tells me they drink enough water. Yet most do hot have a clue as to how much they drink per day. No one can accept the fact that adequate water intake can make the difference between being sick and being healthy. Few people, doctors included, have any idea what goes wrong within the body when there is not enough water. The simple rule is one ounce of water for each two pounds of bodyweight.

Chronic dehydration is common. Dehydration of body cells shows up as many diseases labeled as "disease of unknown origin". How many times have doctors told patients to go home and "drink plenty of fluids". Fluids would include coffee, coke, wine, whiskey, and orange juice. Drink these fluids all day and you won't care if you are sick or well. Nothing serves the body's needs as well as clean pure water. Water substitutes do not fill the need for water in the tissue, blood, cells, organs, lymph, joints, and excretory systems. The truth about water is suppressed from the American people. No matter what ails you, you will never get well if you don't drink enough water. Read one of the great water books, Your Body's Many Cries for Water".

This book cost about $ 12.00 and it is better than free because it will save you many dollars in beverages that are damaging to your health. The book will save you many times the cost and change your life forever.

Everyone believes sunlight is good for health, but few will go to the trouble to collect this free resource. They simply do not understand how important it is to health. How important is Vitamin D? Research indicates that Vitamin D has a broadband effect on many aspects of health. Vitamin D is one of the few vitamins that is misnamed. The active from is in fact a hormone. Vitamin D, calciferol, is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. The different forms each have a different activity within the body. Some forms are relatively inactive and have limited ability to function as a vitamin. These include most of the synthetic forms. The liver and kidneys help convert vitamin D to its active hormone form.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization in concert with a number of other vitamins, minerals, and hormones. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children and osteomalacia in adults, which are skeletal diseases that result in defects that weaken bones. Recently a few cases of Rickets have shown up in the USA. The daily requirement of Vitamin D has been set at 400 units. Few foods naturally contain significant amounts of vitamin D, including fatty fish and fish oils. Many scientists suggest 1000 units per day, plus 15 to 30 minutes of sunshine. Actually, I like to get 1 hour to 2 hours of full sun from 12 noon until 2 pm whenever possible.

Research on skin cancer will uncover startling facts. Scientist states that sunscreens cause skin cancer. Sunscreens do not block all spectrums of sunlight; therefore one gets a false indication of the damage being done by excessive sunlight. In addition many sunscreens contain toxic substances, which are absorbed into the body. A worldwide study on one type of skin cancer disclosed the area with the highest number of cases was in the NW part of the US, which has less sunlight than other areas.

Proper breathing and oxygenation of cells is one more overlooked item that affects health. This subject should be analyzed in two categories, "normal breathing functions and oxygenation", or "hyperbaric oxygen chambers and other methods such as breathing pure oxygen and exercise with oxygen therapy.

The oxygen in the air we breathe is not nearly as concentrated as it was in prehistoric times. Some studies state that the oxygen level was at one time as high as 35%. Today's levels are stated to be 17 to 21 percent. Younger people and athletes are able to oxygenate their body properly with today's low concentration of oxygen. Older people and sick people cannot get the same amount of oxygen into their cells as the young, healthy individuals.

How does oxygen relate to disease? The lower the amount of oxygen at the cellular level, the lower your level of wellness. Conversely, the higher the oxygen level, the higher your level of wellness. It is known that the foundation of chronic disease and pain in the body involves the lack of oxygen at the cell level. Dr. Otto Warburg won the Nobel Prize in 1930 for his discovery that cancer feeds on fermented glucose. Glucose is the principal circulating sugar in the blood and the major energy source of the body. For glucose to ferment, you must first remove the oxygen. Remove the oxygen; you now have the basis for degeneration and death. Introducing oxygen at the cell level regenerates the body.

I have observed many people breathing shallow and rapidly. This compounds poor oxygenation in two ways. The volume of air going into the lungs is less. The used air with a higher concentration of carbon dioxide is not expelled completely from the lungs. The result is less oxygen in the blood and less oxygen delivered to the cells. Proper breathing can be practiced as a voluntary act, thus training and exercising the muscles. This will in turn cause the muscles to work better even when sleeping and not under direct control. The average person reaches peak respiratory function and lung capacity in their mid 20's. They begin to loose respiratory capacity: between 10% and 27% for every decade of life! However you can do something to maintain or improve your breathing capacity, instead of letting it decline.

Clinical studies prove that oxygen, wellness, and life span are totally dependent on proper breathing. Improper breathing either worsens or causes every illness known to mankind. To be alive at 105 you had better learn to breathe right, NOW.

Study proper breathing and practice it frequently. It is one of the free things you can do to improve your health. Breathing exercise and proper breathing is FREE!

Exercise has been misrepresented as a cure all. A moderate amount builds health, too much destroys health and increases free radicals. Many people work so hard at exercise they are worse off after the session. During exercise, lactic acid builds up in the muscles and blood stream. Many factors determine the maximum threshold for lactic acid. Consider the fish that fight so hard they kill themselves. Not many humans will exercise or work this hard. The free radicals built up during exercise must be neutralized. A Free Radical is simply an atom or a group of atoms with an unpaired electron in the outer (valence) shell of the molecule.

Radicals are unusually reactive, strongly oxidizing species capable of causing a wide range of biological damage. Even oxygen produces free radicals. Many substances help the body to better neutralize free radicals. Overall health and vigor is essential for hard exercise without damage. Proper intake of anti-oxidants is essential for exercise to become a benefit instead of doing damage to the body. I take extra vitamin C, Vitamin E, Coenzyme Q 10 and a few herbs to neutralize free radicals. Taking anti-oxidants before exercise can be beneficial. Ten to 15 minutes' exercise with light to moderate weights will work wonders for older people; Another free health benefits with a small investment in time.

Sleep and Exercise are not at the top of the list for healthy people. For sick people, sleep and rest are very important. Healthy people can abuse both of these for extended periods with near zero effect on health? How can I say this? Not based on any scientific studies or research for sure. I have abused these two aspects of health for years. No side effects have been produced that could be classified as detrimental to health. Take a look at the younger generation, or think back to your younger days. Did you sleep 8 hours every night? Of course not. Eight hours per week might be closer. Yet we are still alive and some of us are reasonably healthy.

A technical analysis of sleep will prove it to be an essential part of rebuilding the cells, repairing the body, and contributing to lifelong health. Sleep consists of two main types: Non REM (NREM) Sleep and REM Sleep. NREM sleep consists of four different stages and dominates the first third of a normal phase. Stage one is short and characterized by half wake-half sleep cloudiness. Hypnagogic hallucinations and sleep starts (sudden body jerks) are normal in this stage of sleep. In stage two sleep, it is easy to awaken and if that occurs one may feel as though they were not asleep.

If someone is awakened in stage three or four sleep (sometimes these stages are grouped together as slow wave sleep), they will feel very groggy. These are the stages of sleep where sleepwalking can occur. In contrast with REM sleep, the main purpose for NREM sleep seems to be restoration of the body.

The pineal gland, which lies at the base of the brain, produces melatonin when the sun goes down, or light becomes low. Exposure to artificial light can render this function partially inactive. As melatonin production rises, you begin to feel less alert. Body temperature starts to fall as well. Sleep seems more inviting. Then melatonin levels drop quickly with the dawning of a new day. Levels are so low during the day that scientists often have difficulty detecting melatonin at all.

Anyone that does not take advantage of these freebies for health surely has little desire and motivation to be healthy. Likely the same individual will not practice the expensive ROADS to health such as blood analysis, study of nutrition, discipline of food selection, or extended exercise. Give the body a chance to be healthy by taking full advantage of the free health building ingredients. I will cover "eat less food" and "eat less cooked food" at a later date. Questions or comments, email wayne@fugitt.com 2

If you have questions, comments, or different opinions, email wayne@fugitt.com Website www.fugitt.com

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