good health & right mental attitude for overall success- dr b bapuji
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Good Health&
Right Mental Attitude
are
Key to Success
DR. B . BAPUJI B.Sc.,M.B.B.S.,ND
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Physical Health has a
lot ofbearing on Mental
Stress, the other side of
the Coin is being dealt
here in this session!
2Present day health of Youth..
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An Individual suffers from 4 to 6 of the following list
of the Diseases by the age of30 years and above
* Cervical Spondylosis
* Lumbar Spondylosis
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* Chronic Digestive problems
- Heart-burn, Acidity, Chronic Indigestion,
IBS, Constipation & Piles
* Respiratory Allergies- Rhinitis, Pharyngitis, Snoring, Ch. Sinusitis,Allergic Bronchitis, Asthma
* High Cholesterol
* High Blood pressure
* HeartA
ttacks* Diabetes. M
* Over-weight
* Osteo-arthritis of knees
* Insomnia
* Menstrual disorders
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Health ?
Stress
Net Result
One is leading a highly
compromised Life.
One neverrealizes
the importance ofHealth
until one gets bedridden.
4Campbells law of Statistics..
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According to Campbells Law of Engineering
Statistics
Statistics is a good tool,
provided used wisely but
remember Statistics is like a
Bikini, what it reveals may
be quite amusing. But, what
it conceals is more Vital.
6Family Physician..
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Family Physician conceptforgotten & lost
Today, the multiple Health problems of anindividual are not tackled by a single Doctor.The patient himself decides to go to a Specialists.
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How can a patient decide whether he should undergoa battery oftests or a particular Surgical procedure.Who should co-ordinate the 4 or 6 differentprescriptions of the Specialists? Usually, a Specialistnever takes into account what the other specialistshave prescribed. This is because a Specialist looks
only into his field of Specialization.
60 to 80% Lab investigations & Surgicalinterventions are unnecessarily done all over theworld in Modern Medicine. This is an open fact.
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It is the role ofFamily Physician, Company orOrganizationDoctor to help the individual in such situations. And if needed, He should be in a position to discuss with theSpecialist concerned on behalf of the patient.
Reasons: Defensive Medicine, to meet the costs of overheads, Capital & Interest repayments and otherexpenditures ofCorporate Hospitals.
8Impact of Ill-health..
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Impact ofIll-Health
Ill-Health affects an individual and his Performance, it affects
the Family, its Happiness and its Finances.
The impact ofSalary earner's Ill-Health could be so severe
as to drain away all the financial savings of the family, affect
the future careerof his Children and Domestic relationship.
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A Child's sickness could result insevere emotional drain on the wholefamily, influencing its entire life style.
Impact ofIll-Health
A Chronic invalid, bedridden memberof the Family at home may make so
many demands on the time, energyand finances of the family that mayhave difficulties in coping up with thesituation.
10Alexis Carrel..
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To live is not sufficient.we need also the Joy ofLiving;and the Joy of Life requires
Health.
Above all, we need the Healthwhich embraces the Body, theMind & the Soul."
Alexis Carrel
11Complexity of Human body-Medical teachers..
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Medical teachers know that half of
what they teach is untrue - the trouble
is that they don't know which half!"
Attributed to:
Dr. C.S. Burwell
(formerly DEAN, Harvard Medical School)
From the opening page of a book:
"CARDIOLOGY" 4th Edition
by
DESMOND G. JULIANMA. MD. FRCP., FRCP(E), FRACP
1+1=3
25Health not Purchase..
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Health is not a commodity that can be purchased eitherin
a Specialist's clinic, orin a Pharmacist's shop, oreven in areputed Hospital.
You can acquire it only by yourown efforts.
Remember,
It is notjust sufficient to acquire Health, it has to be maintained
through continuous efforts.
26Commercial & Unethical Medical practice..
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Untiltwo decades ago, aDoctorenjoyed this status:
But today, the commercialization in the various systems of
medicine and unethical approach pushed the unique status to:
The situation will onlyworsen in future.
You are the brother of God of Death.
Whereas the Doctor takes away the Life, as well as Money.
The God of Death takes away the Life of the person;
Oh Doctor! you are God.
Oh Doctor, I salute you;?
27Educated Patient..
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How ignorant today's educated Patient is andhow difficult it is, sometimes, to handle him,
Do you know ?
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Please try to answer the following Questions.
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What is the Normal
Blood pressure for adults?
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NormalBlood Pressure
100 /60 to 140 /90 mm ofHg.for people below50years of age.
100 / 60 to 160 /90 mm of Hg.
for people afterthe age of50yrs.
120 /80 and Age 100 etc., as presumed by people, are not correct.
The Blood Pressure is neverconstant throughout the day.
Self measuring BP gadgets are notin the interest of Patients.
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No Chronic disease by name low Blood Pressure as
believed byeducatedpeople.
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SIMILARLY,
Pulse Rate
It is not constant at 72 / min as presumed by people.
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Normal Pulse rate is 60 to 90 beats / min.
Do you know that some people have MISSED BEATS, which is quite acommon phenomenon particularly in smokers & those whoconsume lot of Tea & Coffee. It is quite normal to have 4 to 6missed beats/min is and do not cause any problems.
Normaltemperature 98.4 F + 1
It is never constant at 98.4 F as presumed.
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Should you walk as an exercise after Dinner ?
The answer is --
SIMILARLY,
No Bath immediately afterFood intake.
You have to wait at least for2 hours.
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No.
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Are you supposedto use aPillow under theHead?
Sleeping on the back with a thick pillow to watch
TV or to read is very bad for the neck.
Sleeping on the back with a thin pillow orwithout a pillow, is
correct. But it is impractical .
If you do not know how to use a Pillow correctly, which is a daily affair, you
are heading for serious symptoms of Cervical Spondylosis, which can
create confusion with Cardiac pain.
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The only,practical and the Correct way of Sleepingand using aPillow is-
Throughout during sleep, one changesposition from rightto leftandleftto rightmore than half a dozen times.
Pillow should be sufficiently & effectively thick (when softpillow is used) to keep the neck horizontal.
NOTE: Mattress should be 1 to 2 inches thick (Cotton)and on hard surface, for sleeping.
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Sleeping on the stomach is notat allgoodfor the neck from theage of adolescence onwards.
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Physical Mental
Health Health
lowered
1. Ignorance ofMoral
Drop in the and Ethical values
threshold to 2. Lack ofProfessional and
face a given Domestic Commitment
Problem 3. Lack ofContentment
4. Lack ofPositive attitude
5. Ego
Health
Stress
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MentalHealth depends on....
1. Moral and Ethical valuesas far as ourConduct at Home, at Work placeand in Social circles is concerned.
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2. Professional and domestic commitmentare highly essential and a balance has to be
maintained.
3. Contentment about Personal possessions,whatever is judiciously earned.
4. Positive attitude towards any problem.
5. Shedding EGO.
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EGO
EGO is defined as Undue assertion
ofoneselfdue to -
1. Position (in administration)
2. Monetary Status (in the society)
3. Relationship (in the family)
You are recognized only by your-
CHARACTER,
CONDUCT,
EFFICIENCYand
CONCERNforothers.
41How to assess Health..
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How to assess one's own Health ?
Ask yourselfsixquestions:
1. Have I been getting properSleep these days ?
2. Do I have a satisfactory and spontaneous Bowel movement
everyday ?3. Do I have a good Appetite ?
4. Do I enjoy my day's Work ?
5. Is my Chest measurement more than the Abdominal girth?
6. Am I cool and composed while dealing with people?
Physical Health Management - Step III
If answers to any one ormore questions given above is not in affirmation,
then your Health is not alright. You don't have to rush to a Doctor or go
through tests. What you have to do is, to
Bring in a little change in yourLifestyle.
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Physical Health ManagementStep IV
Factors
thatpreserve and restore
your
Health
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Factors thatmaintain & restoreHealth
1. Aregulated daily routine.
2. Good dietary habits in Health & Disease.
3. Regularyogic exercises.
4. Avoiding excessive indiscriminate medication.
5. Abstaining from:
Excess Tea / Coffee,
SmokingTobaccoproducts,NarcoticDrugs
Excess Alcohol
6. A Philosophical& Spiritualapproach to life.
HealthyLife style management
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Factor that preserves and restores Health...
1
A
Regulated
Daily Routine
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Physiologically it has beenproven that our internalfunctions are conditioned toparticulartimings of the day.
Every Living being has adefinite daily routine excepteducated human being!
A regulated routine, at least6 days in a week, has a lotof bearing on ourHealth.
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What is the remedy for people who have shift duties at the
workplace ornight work for8-10 hours as seen in the BPO
companies in India ?
What is the bestDaily routine one can have ?
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Daily RoutineChildren ( < 15 years ) Adults
5.00 a.m. up from the Bed
5.30 a.m. Yogic exercises
6.00 a.m. up from the Bed
7.00 a.m. Breakfast
8.00 a.m. 8.00 a.m. BREAKFAST
1.00 p.m. LUNCH in 1.00 p.m. LUNCH
School
4.00 p.m. Seasonal fruits 4.00 p.m. TEA
+ Milk
8.00 p.m. DINNER 8.00 p.m. DINNER10.00 p.m. Retire to Bed
11.00 p.m. Retire to Bed
Note: People working in shifts should know thatno shiftshould be changedin less than 15days.
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Daily routine for people workingatnighton regular
basis formonths inBPO companies & other places
Note: Drinking 1 Glass
(250ml) of plain water
once in two hours when
awake at night, solves
many a problemincluding acidity.
One can have two cups
of tea / coffee 11p.m &
again at 4.00 am during
the work.
6 hours of uninterrupted
sleep is good enough.
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8.30am : Bath followed by Light breakfast or
local fruits & a glass of Milk
9.00am : Retire to bed
SLEEP
3.00 pm : Up from sleep
4.00 pm : 25 minutes Yoga
5.00 pm : Bath
7.00 pm : DINNER
9.00pm : Evening
WORK
8 00am : Next day
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Good
Dietary
Habits
2
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Factor that preserves and restores Health...
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Criteria of agood Diet
Should be pleasant to look at.
Should smell good.
Should taste good.
Should be nutritious.
Even if above four conditions are met,
the most important aspect is, it should
be ofone's liking.
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Gooddietary habits...
1. Timings: should be fairly fixed.
If you are delayed by more than an hour, skip the Meal,
manage with fruits or liquids.
You may compensate what you have missed in the next
meal !
An untimely meal is a Poison
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People
Children below 20 years of age & pregnant women - 3 times
20 years to 60 years - 2 times
Above 60 years - 1 time only
ONCE A DAY - IS A SAGE.
TWICE A DAY - IS AWORLDLYMAN.
THRICE A DAY - IS A SICK MAN.
That is - If you do not want any restrictions in the type offood,
Otherwise the moment restriction is imposed it will increase Stress.
2. How many times one should havecooked foodin a day ?
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One may eat a number of times in a day to prevent Duodenal
Ulceras advised by Doctors of Modern Medicine, but one ends up:
Liver
Gall bladder
Stomach
DuodenumCommon Bile duct
Duodenal
Ulcer
Pancreas
Pancreatic duct esophagus
(i) Eating more than required in the day, and if one restricts the quantity,one is not satisfied and will feel at the end of the day, that one has not
eaten at all at the end of the day.
(ii) It leads to indigestion as secretions cannot be poured in so often.
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EGG is also considered as Non-Vegetarian from nutrition
point of view. Saturated fats in yellow of the egg and other
Non-veg items promote Cholesterol levels in the Blood.
**Comparatively, Chicken & Fish contain least amounts of
saturated fats in Non-vegetarian foods.
3. Non-Vegetarian only twice a weekafter the age of20
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Liquids (exceptingAlcohol) that can be taken throughout the day
until the next day morning are -
Not more
than3 cups
Lime juice
Butter milk
MilkFruit juice
Coconut water (in 24 hours)
Clear soup etc.
Total 6 - 8 8 glasses
times + of
in a day water
Coffee,Tea, Boost,
Maltova, Horlicks etc..
4. Fastand be onLiquidDiet, one full day in a week(preferably Mondays) Fasting is not possible on holidays.
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Fasting to be avoidedby those...
Who are severe Diabetics on heavy dose of
oral medication or on Insulin.
People who have Tuberculosis and are under
treatment.
Who are suffering from Hyperthyroidism.
Who are severely Anaemic < 9 gm Hb.
Who have Hypoglycemic Spells.
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5. Waterintake
(i) Neverdrink Waterwhile taking solid food.(can have before orafter10minutes)
The reasons are:
a) Water occupies a certain volume in the Stomach
and one cannot eat proper quantities in the Meal.
b) The Hydrochloric acid which protects us from
various Bacterial, Fungal and Parasitic infestations,
becomes ineffective due to dilution.
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(ii) Throughout the day, one must consume a minimum of
2 Liters ofWater, intermittently.
This prevents one from :
Waterintake
Mouth ulcers, Hyper-acidity, Heart burn, Gastritis,
Duodenal ulcer, Indigestion, Flatulence, Dyspepsia,
Constipation, Piles, Fissures, Fistula.
Urinary stones
Gall stones
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Mostof the common Digestiveproblems are
due to 4 reasons
1. Irregular timings of Food.
2. Eating number of times and in-between munching.
3. Drinking waterwith Food.
4. Not drinking enough Water throughout the day.
Waterintake
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6.Hazardous Ingredients in Our Daily Food
(i) Vanaspathi (Hydrogenated Vegetable Oil)
Is a good raw material for Cholesterol in blood. Hence to be
avoided at home. Any vegetable oil (refined or un-refined) is
good as a cooking medium except Coconut Oil & Palmolein Oil.
Most of the fried foods in Hotels, Restaurants, functions and
guest houses are prepared in hydrogenated vegetable oil. An
Executive traveling on companys account has to be aware of
this fact and be choosy while ordering food out side.
Un-refined Oil is much better than refined oil; but in cities it isimpractical to procure un-adulterated.
"Any oil which solidifies at room temperature contains saturated
fats and promotes LDL (bad) Cholesterol."
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-are potential Carcinogens (Cancerproducing).
Even permitted colours containing Tartrazineand other chemicals are not good for Health.Colors that are not permitted are even moredangerous forHealth.
Hence, one has to minimize the consumption of:- Soft drinks, Jam, Jellies, Pastries, Sauce,Ketchup, tinned and packed foods, Noodles etc.
(ii) Colors, SyntheticFoodadditiv
es andchemicalPreservatives
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Hazardous ingredients in our dailyFood..
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1. Milk, Curd, Butter Milk, Butter, Cheese
2. Uncooked Vegetables
3. Fruits
4. Eggs
5. Drinking Water6. Meat in the Deep Freezer
7. Medicines
8. Alcohol
Fridge is meantfor keeping...
NOTE: Cooked Food that is kept in the Deep Freezerispreserved provided there isnopower cut.
Cooked food may be kept in the Fridge from morningonly till thesame day evening.
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Fridge contd
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8. Pressure Cooker Conventional Cooker
Everyday, Food is being sterilized at almost 120 C temperature in aPressure Cooker.
It is a universal fact that food cooked above 100 C, loses nutritive value.
Rice and vegetables should neverbe cooked under pressure.
O
O O
15 Minutes35 MinutesTime taken
Volume remaining constant P T (Absolute Temperature)
115 120 C Temperature less than 100 C
Steam
O
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10. Microwave Oven,How safe is it?!
Indian recipes are too complicated for cooking in a Microwave Oven.
To put the expensive gadget to optimum use, there will be
a tendency to have as much stale food as possible.
Anything that can heat in a few seconds to the boiling point of Water,
is shortcut method.There are no shortcuts in the maintenance ofHealth.
Whether Microwave has any Health hazard, data is still awaited !!
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11. Have the following gotany role in curingdiseases ?
Methi (Fenugreek)
Bitter gourd juice
Jamoon (Black berry)
The answer is, an emphatic "NO"
Hydrotherapy: Drinking 1 - 3 Liters of water at a time early
morning. It will be hazardous to Patients with HBP and Heart
diseases. Patients also get addicted to such quantity of water.
Oil pulling: Gargling 3table spoons of vegetable oil for15 minearly in the morning without even brushing.
Auto urine therapy.
Garlic: in reducing Cholesterol & CAD.
Diabetes. M
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Regular
Yogic
Exercises
3
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Benefits ofregularExercise
1. Improves Cardiac and Respiratory reserves.
2. Promotes new vessel formation and improves collateral
circulation in the Heart. It also improves HDL(Good Cholesterol)
levels in blood.
3. Burns Calories and lowers Blood sugarlevels.
4. Movement to joints and keeps Spine flexible.
5. Improves Digestion and helps in getting rid of constipation.
6. Keeps you active throughout the day.
7. Solves the problem ofInsomnia.
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Luxury is defined as
the amount ofLethargy
one can afford "
Dr. B. Bapuji
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Conventional Exercises
- like Walking, Jogging, Swimming, playing Games, visiting
Health clubs, Gyms, Judo, Karate, Aerobics, Yoga institutions
etc., are not possible on regular basis for today's Executives,
Professionals and Businessmen.
Reasons are:
- Time constraint
- Tours
- Requires preparation
- A companion needed
Moreover(i) these exercises cannot be done for5 to 6 days in
a week (ii) most of them lack total effect on the body i.e., No
exercise for achieving spinal flexibility.
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Any exercise, not done for
5 to 6 days in a weekhasnopositive effect in
maintenance ofHealth
Dr. B. Bapuji
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Do you know that.
The Physical exertion on account ofDomestic and Professional reasons cannot
be considered as sufficient exercise excepting in hard labor as in the fields or at the
construction sites.
How much we over eatandhowless we exert, you willbe shocked when you
see the followingtables :
Each of the following Each of the following
activities Burn only 200 Calories Foods give as many as 200 Calories
12 minutes ofJogging 2 slices of plain Bread
1/2 an hourofSwimming 2 medium size Apples
1 hourof Walking 53 Peanuts
3 hours ofSinging 24 ozs of Beer4 hours ofDish washing 21/4 bottles of Soft drink
14 hours ofTV watching 3 cups of Tea with Sugar
based on the extracts from : Harrison's "Principles Of Internal Medicine"
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Criteriafor an idealExercise regimen
Should be ofshort duration.
Should be feasible wherever you are: at Home, in a Hotel room or at
a Guest house.
Should not require any preparation.
Should be easy to adopt.
Should give :Enough exertion, movements to all the Joints, keep
the Spine flexible and should have beneficial effect
on all the Vital organs including Heart and Lungs.
- And one should be able to achieve Target Heart rate i.e 220 age
at the peak of Daily Exercise. Longerthe duration to achieve target
Heart rate, betteris the Cardiac reserve.
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I PART 12 Posture Cyclic Exercise (4+1) - 5 min
II PART 2 Abdominal Exercises (2+2) - 4 min
III PART 6 Yogasanas (1+2+1+1+1+2) - 8 min
IV PART 6 Breathing exercises (4+2) - 6 min
V PART 1 Shavasana (2) - 2 min
Total Time = 25 min
25 minutes Yoga for You should be done in 25minutes only.
by Dr. B. Bapuji B.Sc.,M.B.B.S.,N.D.
Dr. Rani Bapuji N.D.
"25Minutes Yoga for You"
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Time in Mins.
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12 Posture cyclic exercise
Part 1 (4 minutes + 1 minute rest)
Starting Pose
Age-wise rate of doing in 4 minutes
15 cycles 35years & below
10 cycles 36 to 50 years
6 cycles 51 and above
2
3
4
1 12
5
9
6
11
10
7
8
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Exercise I
Target-
20 times atastretch
each of the
two exercises
in 1
minutes
followed by
minute rest
PartII : 2 Abdominal Exercises (4minutes)
Exercise II
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Pschimothanasana
mt + mt rest
Sarvangasana2 mts + mt rest
Padmasana mt + mt rest
Bhujangasana mt + mt rest
Dhanurasana mt + mt rest
Ardhamatsyandrasana mt + mt + mt rest
PartIII 6Yogasanas (8 minutes includinghalfa minute restin between)(For details refer to 25Minutes Yoga for You book.)
Wall 2 ft.
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PartIVBreathing Exercises (6minutes)
PartV S
havasana2minutes
Posture for
exercises 1,2,5 & 6
Posture for
exercises 3& 4
Three deep breathingExercises 4minutes.
Three brisk breathingExercises - 2minutes.
1 2 3
456
Breathein, slowly aslong asyoucan,7-8seconds
breatheoutslowly (6timeseachexercise)
Breathein, &Breatheoutbriskly,forcefully&
noisilyinarhythmicmanner
(1/2minuteeachexercise)
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Factor that preserve and restore Health...
Avoiding
Excessive
Indiscriminate
Medication
4
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Harmfuleffects ofindiscriminate Medication
1. Lowers individual resistance
2. Drugs themselves can induce Diseases like:
Reflux Esophagitis, Gastritis, Duodenal Ulcer,Diabetes.M, Hypertension, Heart attack &
Strokes due to thrombosis in most unlikely
people, Migraine, Skin Allergies, premature
Cataract, Auto-immune diseases, loss of
libido, impotency and even Cancer.
3. Kidney and Liverfailure.
A.
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B. Drugsituation in India - Pathetic
- Manner in which 10 - 16 Medicines prescribed by
Consultants, even forminorproblems.
- Spurious and sub-standard Medication in bulk
supply to Nursing Homes and even GovernmentHospitals.
- Banned Drugs are still prescribed and sold.
- Mammoth number of formulations licensed for
manufacture
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Note : Margin oferroris very critical in elders that too when multiple
drugs are given and sometimes it can result in fatal outcome.
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The WHO has drawn up an Essential drug
list ofonly 312 (2005) basic drugs (generic
name) required forRational therapy.
Bangladesh is managing today with only
150 formulations.
According to the Hathi committee" report
appointed by Govt. of India some yearsago, 117 drugs are enough for Primary
Health Care in India.
Drug situation in India contd
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Unfortunately, there are about 1,70,000 formulations in Indian
market and 80% of these drugs are -
Inessential
Irrational
Harmful and drugs of
Doubtfulefficacy
Rs. 80,000 Crores per annum is the financial turnover of
pharmaceutical Industry in India, and unless Prime Minister takes
initiative, this situation cannot be corrected.
This situation will never be corrected during our life time as none
of the future Prime Ministers of our country will dare to meddle with
this Hornet's Nest. They have enough of other problems on their
heads including their own survival with the support and mercy of
belligerent coalition political parties.
Drug situation in India contd
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No body has done research or can ever do so about drug
interaction between various drugs when 1,50,000 formulationsare existent today in India and the numberis ever increasing.
When 8-16 types of medication taken by a patient in a day
(prescribed by various specialists) meet in the stomach, in blood,
in Liver or in Kidneys- What happens, no body knows. It could be
an Al-Quaida meeting who knows?
Mix- 1 cup of coffee +1cup of grape juice +add 1 table spoon ofanchovy sauce +1 cup of Yogurt+ 100 ml of Cola +1cup of porridge+2pegs of Whisky
Will the above mixture taste good or bad, whether it will be
beneficialorharmful??
Drug situation in India contd
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God also may notbe able to make out !!
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Hence dictum shouldbe to
manage with as minimum
medication as possible andavoidtaking multiple
medication together.
Dr. B. Bapuji
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Under these circumstances somebody rightly said:
Consult the Doctor, pay his fee so that he
can make his living !
Take the Doctor's prescription to the
pharmacist, buy the Medicines, forhe has
to live !
Bring the Medicines home, throw themaway, forYou too have to survive !!"
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We are puttingMedicines
of which we know less;
into the bodies of which we
knowLeast!
Dr. B.Bapuji
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Factor that preserve and restore Health.......
Abstaining from:
-Excess Tea / Coffee
- Smoking
- Tobacco products
- Narcotic Drugs
- Excess Alcohol
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1. Excess Tea /Coffee
Anything more than 2 or3 cups /day,
is considered as excess.
Excess Tea / Coffee can cause: Acidity,
Duodenal Ulcer, loss ofappetite due to
sluggish liver, disrupts dietary schedule
and alsocan cause missed heart beats.
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Smoking .
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2. Smoking/Tobacco products can induce:
i. Coronary Spasm & Heart attack.
ii. Promotes Cholesterol & its deposition in the blood
vessels.
Note: There is no difference between 1 & 40cigarettes/day
as far as Heart attackis concerned.
iii. Throat & Lung cancers have limited options even in modern
medicine anywhere in the World.
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3. Pan Masalas (mouth fresheners)
are potential Carcinogens (Cancer producing)
4. NarcoticDrugs
- It takes only two days to get addicted to a Narcotic drug.
- And it takes months of institutional treatment with lot of
expenditure to cure a Drug addict with 95% failure rate.
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Togive up an addiction
Remember, an addiction can neverbe given up gradually. ithas to be stopped totally and abruptly. When it is stoppedsuddenly, withdrawal symptoms like- restlessness,irritability, irrational behavior, sleeplessness etc., develop.
Remaining on Liquid diet for three days helps in reducingthe withdrawal symptoms. Take Family Physicians orPsychiatrists help in having a sedative or tranquilizer for
sleeplessness.
One has to make up one's mind before attempting totalabstinence. Co-operation offamily members and Friends ishighly essential in encouraging abstinence and overcometemptation.
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Two limits of Alcohol
1. Two small (30 ml) pegs ofWhisky or 1 Bottle (640 ml) ofBeer/ everyday.
Or
2. Drink like fish every Saturday evening / only once a Week.
Those who do not drinkand
those who do not drink daily
neednotstartorneednotdrinkeveryday. The above prescribed
limit is the upper limit.
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But, remember
only
1 in 1000
can stickto the limits
ofAlcoholspecified!
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Factor that preserves and restores Health...
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Factor that preserves and restores Health...
6
I askedforstrength
I askedforwisdom
I askedforprosperity
I askedforcourage
I askedforlove
I askedforfavours
and God gave me difficulties
to make me strong.
and God gave meopportunities.
and God gave me problems
to solve.
and God gave me brain and
brawn to work.
and God gave me danger
to overcome.
and God gave me
troubled people to help.
I received nothing I wanted,
I received everything I needed.
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Hope,Hope,
the messagethe message
could be putcould be put
across.across.
Hope,Hope,
the messagethe message
could be putcould be put
across.across.