Balance. Buddha called it the middle way. Aristotle called it the golden mean. Chinese medicine says it's the only path to health. You probably know it as that thing you plan to attain once you're done with everything you have to do right now. But what does it mean, really, to be balanced? And can you do it without giving up Starbucks?
To answer these questions, we sought the balanced advice of both Western and Eastern health experts from the St. Louis region — a primary-care physician, a chiropractor who specializes in Chinese herbal medicine and acupuncture, a massage therapist, a nutritionist, a dermatologist, a meditation instructor, a reflexologist and a weaver (yes, a weaver). Then we created a handy guide to show you that, yes, it really does all work together, this body of yours.
Your Spine
Not only does it hold you up, it also acts as an information superhighway, carrying messages back and forth between the body and brain — and it needs to be cared for. "It sounds kind of odd, but I tell my patients to 'get tall,'" says Dr. Patrick Kennedy, a chiropractor who specializes in acupuncture and Chinese medicine at the Forsyth Chiropractic Center. "Most people stand with their butt sticking out, their chest caved in, their stomach out and their head cocked back. Take the top of your head and raise it straight up: Your chest comes out, your shoulders go back, your belly flattens and your butt goes back where it belongs. Try being depressed with that posture." Doing this, assures Kennedy, opens up the pathway between the body and brain, giving us better health and what he calls "quiet power."
Your Lungs
Here's an amazing fact: About 70 percent of your body's natural toxins leave through the breath. Makes sense, when you realize we breathe in and out 21,600 times a day, taking in a constant flow of oxygen and new energy that helps move out carbon dioxide and old energy. "We always talk about toxins in the body, but they're not toxins unless they get stuck there," says Tom Tessereau, massage therapist and owner of The Healing Arts Center in Maplewood. Conscious, full-body breaths and plenty of cardiovascular exercise facilitate this eliminative process. So go for that run, join a yoga class or just stretch and breathe a bit. As Tessereau says, "Movement is life."
Your Brain
It loves to get itself all worked up, and when it does, you get stressed, weakening your immune system. How to deal? "Meditate," says meditation instructor Bridget Rolens of Masterpeace Studios in Kirkwood. "It reduces stress by focusing the mind on the present moment, instead of on past problems or future worries." Don't know where to begin? Rolens offers this simple plan: "Sit comfortably, with your spine straight but not rigid. Breathe naturally, focusing the attention so you're aware of the entire breath. You'll notice that the mind wanders. Don't be surprised or upset. Just notice it and say, 'Thought.' Your only job here is to watch the breath come and go, just as you might relax on a beach and watch waves."
Keeping your brain calm is not all you should do for it. Research shows the best way to keep age-related neurological diseases like Alzheimer's at bay is to learn new skills and take on new challenges. That might mean doing sudoku, learning a new language or enrolling in a class at an area college.
Your Heart
The No. 1 pitfall between us and a healthy heart is our diet, says St. Luke's Hospital physician Dr. Rohini Kamath. "People are eating less home-cooked, fresh food and more high-fat, processed food. These meals tend to be higher in calories and sodium, leading to obesity, hypertension, diabetes and, of course, heart attacks." The way to combat this is simple, at least in theory: Eat less and eat better — WebMD.com recommends adding blueberries, salmon, soy, oatmeal and spinach to your diet. Exercise at least 30 minutes a day, four days a week. Don't smoke. And don't forget, says Kamath, to get a good night's sleep. Not getting enough sleep can worsen any existing health problems you might have. "Plus, when you're tired, you eat worse and are too tired to exercise," Kamath reasons.
Your Glandular System
So if balance is key, does this mean we can simply curb our caffeine use, rather than cutting it altogether? "A cup of coffee in the morning is probably not a bad thing unless you're already out of balance," says Johnson, "but the combination of our fast-paced life, lack of sleep and caffeine really stresses our glandular system." Out-of-whack glands make us more irritable and more likely to gain weight, putting us at risk for diabetes, high blood pressure and strokes.
Your Digestive System
"Balance is the key to healthy eating," says nutritionist Michele Johnson of Vitality Unlimited Wholistic Health Spa in Webster Groves. Think about eggs. They used to be on the "no" list, but they actually have good cholesterol as well as bad. So don't eat seven a week, eat two. Johnson also says it's important to listen to our cravings. For example, when you want something salty, you probably do need sodium, but instead of reaching for chips, which will dehydrate you, opt for celery or seaweed (think vegetable nori rolls), whose natural salts will satisfy you and provide what you really need. Many of us crave sweets when our blood sugar dips in the afternoon, but opting for carrots or almond butter on a rice cake instead will balance your blood sugar and shut down the cycle of highs and lows that comes from too much sugar.
Your Muscles
Keep 'em strong, and you'll be rewarded with higher metabolism, denser bones, faster recovery time from injuries, lowered risk of heart disease, improved balance, increased flexibility and approving looks from strangers. Keep 'em supple with regular massages, which help release contracted and adhered fibers, better known as "tight" or "sore" muscles. Not to scare you, but Tessereau says that these stuck-together muscles are one of the reasons people not only have less mobility as they age, but actually get shorter. "Consistent massage essentially lengthens the body," says Tessereau, "keeping us free to move."
Your Hands
Even your hands are important when it comes to balanced health. Use them for a handicraft like knitting or weaving, and your fingers will thank you for keeping them nimble. Your brain will thank you, too, as knitters claim their craft's a great way to enhance concentration and challenge your hands to learn new patterns. Plus there's the sheer joy that comes from making something. "We all have to create beauty in some way," says Nancy Quade, owner of the Weaving Department of the Myers House in Florissant. "It's a social activity, too," she says. To cover a lot of health bases and make socks, join the Myers House Quilters on Tuesdays at 6:30 p.m. for beginners and the same time Wednesdays for those ready to, as Quade puts it, "talk, joke, laugh, eat and knit, all at the same time." Find out how at weavingdept.wordpress.com.
Your Bones
Osteoporosis, the disease that weakens bones, begins long before you see its effects. Kamath advises all women to have a bone-density screening at menopause — and possibly before that if there's a family history of the disease. What can you do to prevent this silent menace? A lot. "Don't smoke," says Kamath, "and don't drink dark colas. The phosphoric acid in cola breaks down the bones." You may already know to get three servings of calcium a day (more if you're a postmenopausal woman), but don't forget that 800 international units of vitamin D per day is essential for its absorption. Weight-bearing exercises like walking, running and strength training should round out your bone health regimen.
Your Skin
Two things about your skin. First, a gentle reminder from Dr. Summer Youker, associate professor of dermatology at Saint Louis University: WEAR SUNSCREEN! Physical sun blockers like titanium dioxide and zinc oxide work best, but be sure to reapply every 1½ to 2 hours, no matter what the bottle says. "A tan is like a callus," says Youker. "It's a sign you've damaged your DNA, and even a deep tan only gives you an SPF of 3." But don't worry — Youker doesn't want you to be pale and wan. "I love self-tanners," she says, referring to no-sun skin bronzing lotions. "They're lifesavers."
Our second skin tidbit is interactive. Take the hand that's not holding this magazine and put it on your neck or the back of your arm. Now rub. Feel good? Of course it does. That's because your skin is full of millions of tiny nerve endings, so when the skin is massaged, it directly affects the central nervous system, changing our very brain chemistry by releasing endorphins, the body's natural opiates. Hey, it ain't called the magic touch for nothing.
Your Feet
It is one of those truly mind-blowing facts about you that every gland and organ in your body corresponds to a pressure point on your hands and feet. According to reflexology, a headache can be cured by rubbing your big toe. "It doesn't take the place of a massage, but sometimes it's all you need," says Clayton reflexologist Linda Smith. "It increases blood circulation and is a real stress-buster." For at-home reflexology, Tessereau suggests using a golf ball. "Sit down. Roll it slowly under your foot until you feel a spot that's tender. Hold that spot for 8 to 10 seconds and breathe. Do this on both sides." He says you'll be surprised how different your feet, as well as the rest of your body, feel. Google "interactive hand and foot reflexology chart," and play along at home.
