Know Your Body

In the first post on knowing ourselves, the initial, tentative, list of topics to be addressed outlined this one as follows:

Know your body: what are your capabilities and strengths? limitations and weaknesses? needs and wants?

These issues will be all wrapped up—although not necessarily in that order—in some basic areas and elements of our bodies that will be addressed in this post and in the following one, which will be, again, some personal reflections on my consciousness of my own body and what I know—or need to know—about it. Although I did do some basic, limited research on this subject, I made it a point to compile a list, prior to any research, of those areas of my body of which I have become aware and, over time, have made some attempts—in varying depths and detail—to understand them, to “know” them. When you see an asterisk* beside one of the “body parts” or “functions,” addressed in this post, it indicates one of those on my pre-research list to be reflected upon in the next post!

I think it’s safe to say that it’s useful to know some basics about human biology so that we can make informed decisions about a number of things that will help to keep our bodies working as effectively and smoothly as possible. In addition, it’s also interesting, at least most of the time, to know what is important about how our bodies work.

But here is, perhaps, a “spoiler”—this post will not be a biology lesson dealing with all the major organs and how they function. In the first place, I’m not qualified, even with some extensive research, to offer such a lesson; secondly, that would definitely require a longer and more complicated narrative than you will want to read; and finally, I need to leave that exploration to you based on your own curiosity and “need to know.”  So, let me offer the following suggestions, based on my own reflections and some basic research to which I am indebted (See Sources Cited/Consulted), that single out one important body part but focuses primarily on caring for our bodies so that they function as we need and want them to do.

It’s been suggested that when we think about knowing and caring for our bodies, there are three helpful questions to ask ourselves:

1. What do I want to do?
2. What should I do?
3. What am I going to do?

Sometimes what we want to do coincides perfectly well with what we should do: go to the Y because I want to use the exercise* equipment not available to me at home, or go to bed early because I’m tired.

At other times, we can be tempted to do something we know we shouldn’t do: have another scoop of ice cream, or not go to the Y to do my exercise* routine because I’m busy writing this blog.

It’s important to remember, however, that we don’t always have to do the right thing: every now and then, it’s okay to follow our “druthers”—“jump off the wagon,” if you will—and eat that extra ice cream, or laze around in bed all day. But if “now and then” becomes “today and tomorrow,” there can be consequences, e.g. weight* gain, or loss of some mobility, or even set myself up to weaken my immune system and make my body vulnerable to something like diabetes or a pandemic lurking around the corner. 

The bottom line, I guess, is that it’s OK to give myself a break from time to time, but if “occasional” becomes “habitual,” habits, especially “bad” habits, are notoriously hard to break!

That said, then, what is that basic body part and bodily functions that we should care for consciously and intentionally?

• The most important part of the body is, arguably, the brain*.  Fortunately, the body—or the evolutionary process, or the Creator—considered the brain important enough to completely enclose it in bone, since the brain controls and coordinates everything that we do. The nerves that originate there go out to virtually every aspect of our body—to the feet, hands, heart,* lungs, kidneys, glands, and even to more curious things like the immune system. We might live there or think there—our soul might even be there, but that’s a curiosity for another day.  In any case, we already spent in a previous post an overly sufficient amount of space and time considering the functions and relationship of the brain and the mind to make the case for the indisputable primary importance of the brain to bodily functions.  Each and all of the key areas suggested below are highly relevant to caring for the brain, as well, in fact, as for other parts of the body and the body in general.
• Although scientists have done a lot of research on rest and sleep,* we still don’t really know why we need to sleep. But experience has taught us that regular periods of rest and sleep are vital to our personal well-being and that sleep deprivation dangerously limits our ability to function normally and safely–like driving a car, for example—and can also make us ill. Since sleep patterns can vary from person to person, it’s important for everyone to be aware of their own needs and ensure that they get enough sleep on a regular basis to function effectively.
• Food, Diet* and Nutrition*  clearly deserve a significant place in this brief list of “matters of the body” that we need to know and to which we need to pay attention. The phrase “you are what you eat” has become a bit of a cliché, but it still has a basis in fact. Obesity, high cholesterol levels, high blood pressure* and Type II diabetes are all common problems in modern life and, although genetics do apparently play an important role, these afflictions can often be a direct result of poor diets*. Many scientists now argue that portion control—not just what, but how much—is one of the most important aspects of healthy eating. There is also general agreement that we need a balanced diet—although there is not quite as much agreement about what “balanced” actually means. Because dietary needs and requirements can differ from person to person, and from age to age, a physician can provide personalized information based on regular physical examinations and the results of lab tests. Perhaps the best general approach is to make sure that you get enough of each essential “building block” of diet, and not too much of any one. Those elements are now helpfully identified in a “nutrition”* label—some required by law but certainly by “best practices”—on virtually any commercially available, packaged food items. These are the elements generally included:
  • Protein* is an essential part of our diets; it is the building block for all cells in our bodies, organs, bones, muscles and blood.
  • Fat, in limited amounts, is also an essential part of our diet, despite its bad press.
  • Carbohydrates,* while not essential, are there in many foods.
  • High fibre* foods help the digestive system, metabolism and the body in general to run more efficiently, and can also mitigate the effects of high carbs.
  • Vitamins* and Minerals* are also important to our nutritional system, and can be prescribed or recommended by one’s physician based on the results of certain lab tests.
• Exercise* is the third important element for helping us know the abilities and limitations of our bodies. Recommendations vary from (1) 20 minutes of medium-intensity exercise (enough to raise your heart rate) per day, up to three longer sessions of high-intensity activity per week; to (2) getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Most guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. The common sense approach, of course, is that any exercise is better than none!

I am, understandably, particularly sensitive to the exercise needs and capabilities of aging adults who may have limited mobility, balance* issues, and/or leg/muscle* weakness. Happily, there are multiple sites online that provide very helpful alternative exercise options for such individuals—many of which were recommended to me by physical therapists and which I do on a regular basis—as well as exercise equipment that provides useful options, such as stationery bikes and elliptical machines.  

The last item I want to address has to do with managing the effects of stress on the body (See Sources Cited/Consulted) for some articles and comments to which I am indebted). Stress is a universal human occurrence–everyone experiences it from time to time. It can be triggered by almost anything from everyday responsibilities like one’s work life and family issues to critical life events such as a serious diagnosis, being “called up” to military service, or the death of a friend or another loved one.

As strange as it may sound, stress resulting from short-term situations can sometimes be beneficial to one’s health, because the body responds to stress by releasing hormones that increase heart and breathing rates and ready the appropriate muscles to respond.

High levels of chronic stress, however, are another story. They can cause a variety of symptoms and can put one’s entire well-being at risk. They wreak havoc on emotional equilibrium, as well as physical health. They narrow the ability to think clearly, function effectively, and enjoy life. They can cause a variety of symptoms that may impinge on various parts of the  body, including headaches, heartburn, rapid breathing, risk of heart attack, and tense muscles. They can also affect a person’s overall well-being, such as causing irritability, anxiety, increased depression, insomnia, weakened immune system, high blood sugar, high blood pressure, and fertility and sex drive issues.

Effective stress management can help break the hold stress has on one’s life, but it’s not “one-size-fits-all.” It starts with identifying the sources of stress in one’s life, although that isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated and might involve seeking the help of a professional counselor or a close friend who can provide some objectivity.

That said, as one begins to identify the sources of stress, one helpful suggestion is to employ what has been called “the four A’s” – Avoid, Alter, Adapt & Accept.

Avoid unnecessary stress: Learn how to say “no.” Try to avoid people who are sources of stress. Learn to prioritize the tasks at hand and drop the ones that aren’t truly necessary.

Alter the situation. Express feelings instead of bottling them up. Try to find a balance between the demands of work and the duties and joys of family life,

Adapt to the stressor. Look at the big picture with some perspective. Ask how important it will be in the long run—will it matter in a month? A year? Is it really worth getting upset over?  Set some reasonable standards and learn to be okay with “good enough.”  .

Accept the things can’t be changed. Focus on reactions to problems that can’t be controlled and be freed from negative energy by forgiving, “shaking off the dust,” and moving on.

And that, I’m sure, is enough!  If the tell-tale odor of weeds is upon my person, I apologize.  I’m hopeful that I didn’t do more than brush them in passing, but you are free to “roast my feet” if you think otherwise. In any case, the next post will be composed of personal reflections on my developing consciousness of my own body in its parts and in its functions as they have emerged, developed, matured, and, in some cases, declined over time.  

Stay with me if you can and will.

Sources Cited/Consulted:

“15 Human biology basics everyone should know.” Brainscape (Website), Academy, Biology.

Dr. Callum Peever, “What is the Most Important Part of Your Body? The Brain.” Erin Mills, Optimum Health (Blog). January 19, 2021.

“Caring For Your Body.” SKILLSYOUNEED, Helping You Develop Life Skills (Website): Personal Skills.

“The Effects of Stress on Your Body,” Getting Control of Stress. Healthline, Sunday Scaries (Website), March 29, 2020.

HelpGuide (Website) Stress Management.