Health Ideas, Part XI

by

John Stephen Mauldin, MLA (not AI assisted)

All right reserved, copyright © 2025

Skin

There are at least eight things we should do to maintain healthy skin:

• Avoid Sun exposure, especially from 10 am and 4 pm.

• Wear wide-brimmed hats, long sleeves, and trousers.

• Don’t use tanning beds. These are unsafe.

• Use a moisturizer such as organic coconut.

• Eat plenty of green leafy vegetables rich in vitamin A.

• Place a quality filter on our shower.

• Take a high-quality multivitamin.

• Take a high-quality organic vitamin C.

• Know the A, B, C, D, and E of melanoma.

• Receive an annual examination by a dermatologist.

     The following ideas are compelling reasons to begin these skin care tips today: A recent report by the American Cancer Society states that melanoma accounts for a mere one percent of all skin cancers in the United States but causes almost all skin cancer deaths. Therefore, it is essential to be able to recognize this deadly killer quickly. Skin irregularities due to melanoma may be raised or flat and are often dark brown or black, yet their color may include variant shades of red, brown, black, blue, and, in some cases, even white. These are the five alphabetic signs that the American Cancer Society suggests are suspect:

Asymmetric:  If you draw a line through a mole, the two halves will not match.

Border:  The borders of an early melanoma tend to be uneven. The edges may be scalloped or notched.

Color:  Having a variety of colors is another warning signal. A number of different shades of brown, tan, or black could appear. A melanoma may also become red, blue, or some other color.

Diameter:  Melanomas usually have a larger diameter than the size of an eraser on a pencil (1/4 inch or 6 mm), but they may sometimes be smaller when first detected.

Evolving:  Any change — in size, shape, color, elevation, or another trait, or any new symptom such as bleeding, itching, or crusting — points to danger.

If you discover a suspicious spot on your skin that meets these criteria, seek medical treatment without delay. Melanoma is deadly. It spreads with surprising rapidity. So, if you are unsure of a spot, always err on the side of caution and meet with your doctor today.

By using these ideas, we can enjoy a more attractive body and possibly avoid serious illness.

Of course, the skin that seems to be most important to us is our face. All those we meet judge us to a great extent by its condition. So, a continued discussion of caring for our facial skin is in the section titled Face and the coming section titled Sunburn.

Sleep

One-third of our lives is spent sleeping. Sweet sleep is where we reorder the banter of the day, reconciling the dissonance, finding an equilibrium of the conscious and unconscious, and, finally, blessed forgetfulness. Though we dream continuously, journeying often amongst bizarre symbolic images, we forget all or virtually all these psychological adventures upon waking, for we have been living in a land of no recollection. In this deepest stage of sleep, our eyes dart roundabout their full orbital limits, and, thus, it is appropriately called rapid eye movement (REM).

Those dreams we recall are experienced in a stage in which we sleep less deeply and more closely aligned with our consciousness, and, therefore, we can remember them. REM, this deepest stage, is essential to optimal health. For, here, the anabolic process attains the apex of metabolism, in which simple substances are synthesized into the complex materials of living tissue, repairing the pineal gland, pituitary gland, pancreas, thyroid gland, parathyroid gland, ovaries, testes, and adrenal glands. For these reasons, we will consider ways to enhance our sleep with the intent of remaining in REM for as long as needed each night. Foremost among these is the essence of light and darkness.

The day is for wakefulness, the night repose. For, light stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothalamus, where the suprachiasmatic nucleus (SCN) signals other parts of the brain that control hormones, body temperature, and other functions, making us feel alert. The SCN acts as a clock powered by light reception, stimulating a miraculous sequence of events affecting the body as a whole; the body’s temperature rises and stimulating hormones are released; simultaneously, the SCN delays the release of other hormones, particularly melatonin, anticipating the dark night where, in the absence of light, it will induce slumber.

“Melatonin,” says the National Sleep Foundation, “is a natural hormone made by your body’s pineal gland. This is a pea-sized gland located just above the middle of the brain. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is ‘turned on’ by the SCN and begins to produce melatonin, which is released into the blood. Usually, this occurs around 9 pm. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting. Melatonin levels in the blood stay elevated for about 12 hours—all through the night—before the light of a new day when they fall back to low daytime levels by about 9 am. Daytime levels of melatonin are barely detectable.”

This natural clock suggests the ideal time to sleep is between 10 pm and 6 am, based upon the fact that the Sun rises as early as 5 am in the summer and as late as 7 am during the winter months; therefore, 6 am is a medium time to arise throughout the year.

Good sleep commences upon waking, ironically, for this is the time we begin making decisions affecting our bodies sixteen hours later when it is time for slumber. In other words, if we avoid sleep inhibitors during the day, we will prepare ourselves for quality sleep. Sleep inhibitors include salt, sugar, sugar substitutes, margarine and other butter substitutes, deli meats,non-organic fruits and vegetables, salted nuts and seeds, canola oil, soda, caffeine, and, of course, alcohol. Excessive salt eaten during the day, and any salt before bedtime, will interfere with the descent to REM.

Consequently, Sigmund Freud consumed salt before sleeping, for he wanted to block his dreaming entrance to REM, thereby inducing vivid nightmares, that would serve as a laboratory for dream analysis. Should you have problems with nightmares, simply reduce or eliminate your salt consumption, with no salt or salty foods at least six hours before bedtime.

By contrast, there are organic foods that improve our sleep: Walnuts contain tryptophan, a sleep-enriching amino acid that manufactures melatonin, which, as we’ve seen, is the hormone that sets our cycles of sleep. Green leafy vegetables are loaded with calcium, which assists in the brain’s use of tryptophan to manufacture melatonin. Almonds are rich in magnesium, a mineral that allows us to remain asleep deeper and longer.

Temperature is also a sleep determinant. Generally, a cool bedroom of approximately 67 to 70 degrees is most conducive for sleep; yet our age, body heat, and the local climate will affect this, as well.

In addition to a quality mattress protected by a clean mattress cover and clean sheets, a memory foam pad atop these might be helpful. This may allow us to lay in one position longer, without the need to change positions, increasing our time spent in the anabolic depths of REM.

Quietness, of course, is necessary. Earplugs or a “white noise” machine may be a solution to noise we are unable to control. Our snoring or that of a partner is a common challenge, too; yet, this is so varied in its nature that it is best to find the appropriate solution meeting your needs rather than attempting to list all the possibilities here.

Listening to music or the television during the night will reduce the multiplied benefits of your sleep, so spend the night with blessed silence instead. If you are in the habit of background music of television banter, you can break this unhealthy habit in only three weeks.

Once again, should all other factors be normal, the essence of sleep is the absence of light, for this beckons the whole of our body to sleep. Thus, a dark bedroom is a must. Window blinds and curtains must block outside light. And to truly allow our bodies to receive a strong SCN signal, we might consider wearing a sleeping mask. Such a mask must be comfortable and easily washed before wearing.

But even with a bedroom of total blackness, unless we are eating and drinking clean, organic living food during waking hours, sleep may yet evade us.

Smoking

This odd habit causes our skin to wrinkle prematurely, destroys vocal cords until the voice becomes coarse, drastically increases the incidence of stroke, lung cancer, and heart attacks, is repulsive, and causes one’s breath to be unbearably offensive. The American Lung Association tells us that, “Cigarettes, cigars, smokeless tobacco and almost all e-cigarettes contain nicotine. People who use tobacco products quickly become addicted to nicotine and thus have a very hard time stopping their use of those products.

“During pregnancy, nicotine exposure harms the developing fetus, and causes lasting consequences for the developing brain and lung function in newborns, according to the Surgeon General. Nicotine exposure also can result in low birth weights, preterm delivery, and stillbirth. Nicotine also negatively impacts brain development in children. Human brain development continues far longer than was previously realized, and nicotine use during adolescence and young adulthood has been associated with lasting cognitive and behavioral impairments, including effects on working memory and attention. In high enough doses, nicotine is also a poison—children have been harmed or even died from drinking e-cigarette liquid. Research suggests that nicotine is as addictive as heroin, cocaine, or alcohol.”

Despite these well-known facts, humans are the only animals who intentionally inhale toxic fumes.

It is best if we have no part of this toxin. However, if you smoke, you can stop. Although it may seem altogether impossible, you can quit. So, take heart and be encouraged, dear friend. And, if you have not already, you may wish to read the section about lungs.

Sore Throat

Gargle equal parts of warm water and apple cider vinegar at the first sign of a sore throat and repeat this every hour or as needed. Gargling with salt water helps sometimes, as well. It may be good to wrap one’s throat and neck with a thick scarf. Quiet rest is also indispensable for healing to ensure this condition does not become more complicated. Do not hesitate to see your doctor.

Suntan Appearance

Drinking a smoothie with strawberries, blueberries, and carrots can give our skin the glowing flush of life that is so attractive. Also, cantaloupe, olive oil, bell peppers, tomatoes, Brazil nuts, peaches, pineapple, sweet potatoes, and almonds will give our skin a beautiful ruddy glow.

Sunburn

Our six-billion-year-old Star, which we have named the Sun, can be quite hard on those of us of European descent since we have fair hair and skin. Should we receive a mild sunburn, organic apple cider vinegar will ease the pain, keep the burn from peeling, and increase the chances of the redness turning to a golden tan. If the burn is a concern, especially if blisters appear, see a doctor right away.

The UVA and UVB rays are most intense between 10 am and 4 pm so it’s best to avoid Sun exposure during these hours. It is also strongly suggested that we wear a wide-brimmed hat and sunglasses when spending time outside during this time of ultraviolet intensity. A sunburn always damages our largest vital organ, the epidermis, accelerating the aging process with deep wrinkles and sagging skin and can even deplete the vigor of our immune system, a phenomenon experienced as weakness and tiredness after receiving too many harsh sunrays within the burning hours.

It’s wise to remember that although the Sun is our friend, like Icarus who flew too close to its blinding smile, sun rays can be deadly. UV radiation is considered the main cause of non-melanoma skin cancer, which includes basal cell carcinoma and squamous cell carcinoma. These are mutations of the skin that can be rather grotesque. Yet, melanoma skin cancer can be quite deadly, too, and kills many thousands of people every year. One of its deadly traits is that it will often metastasize rapidly. So, we must seek a doctor’s examination without delay when noticing a suspected irregularity on our skin.

In general, it is best to:

• Never allow yourself to be sunburned.

• Never use tanning booths.

• Avoid the Sun from 10 am and 4 pm.

• When outside wear a cap or a broad-brimmed hat.

• Wear sunglasses that block UV rays when outside.

• Use a Sunscreen without harmful ingredients.

• Self-examine your skin every two weeks.

• Ask your doctor to examine your skin during checkups.

• Know the signs of skin cancer and seek medical attention without delay should a suspected irregularity appear. (See the section titled Skin).