Prof Nola Dippenaar has over time explored external and internal influences that affect one’s health. This unique approach has culminated in a comprehensive and integrative model of all these factors that play a role in one’s health, aptly named the “Circle of Health.”
Looking at the Circle of Health, it is apparent that the environment of lifestyle choices, interacting with our genes, are multiple. It is the continuous interplay of all of these components that determines our health status at any particular moment.
At the center of the Circle of Health are our genes, inherited from our parents at conception. A sperm and an egg cell (ovum) are the only two cells in the human body that have half the number of chromosomes, so that when fertilization occurs, the fertilized ovum now has the full DNA complement. This is the genetic blueprint of the new developing embryo, and later the newborn baby. This hand of genes given to us by our parents plays a most decided role in determining our future health, but the role is much smaller than we often think, or like to blame for our health woes – determines no more than 25% of ones health throughout life. We are not able to change or alter our genetic make-up, and so this determinant is cast in stone. However, fully under our control, is the environment that our bodies operate within, including all our daily lifestyle choices. This greatly influences our health (75%). Our daily choices from birth onwards, interact with the genes we inherited – a field known as epigenetics.
Genes alone cause very few health problems, most are caused by the epigenetic influence of environmental factors, nutrition and lifestyle factors.
No single daily choice is more important than the next, however, there will be certain lifestyle choices that each of us battle with more than others.
Humans mostly tend to be concerned with their body weight. Body mass index (BMI) is a good indicator of where in the spectrum you lie, taking your height into account. A stable body mass, neither over – or underweight, allows normal functioning of all organs. However, of much greater importance as a predictor of future body malfunctioning and pathology, is waist circumference. Unfortunately as we grow older, often our waist circumference slowly increases for many reasons. The fat tissue in the abdominal is particularly busy secreting various hormones and growth factors directly into our blood stream, and over the years as this continues, it can have a profound effect on our health.
Stress is a daily reality of life and this response serves us well in times of crisis or emergency. However, all too often chronic stress becomes part of daily life. An in-depth understanding of the effect this has on your body, including the severe detrimental effects of the chronic stress hormone, cortisol, empowers individuals to take control of stress levels in daily life. Chronic stress over years contributes greatly to various pathologies, such as the development of different cancers.
The most powerful de-stressor for man, which is also totally free, is to use the body for what it was designed; 10 – 16 km a day of walking! Physical activity on a daily basis enables the human design to function optimally, while at the same time keep cortisol levels under check. Regular physical activity is essential for good health and includes walking and other activities that get the heart rate up. The value of strength training as a key component of overall health and fitness is often overlooked, especially once you reach your 50’s or beyond. When you exercise regularly, you begin to feel so good about yourself, that you begin to care more about what you eat and drink, and you begin to make a point of finding out more ways to remain healthy. All this leads to better weight control, an improvement in insulin sensitivity and a decrease in blood pressure. Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health.
The amazing value of sleep is not always appreciated. No wonder that after a good night’s sleep of 7 hours or more, we feel so refreshed and rejuvenated. Healthy sleeping habits and a good night’s sleep (seven to eight hours) allow the body time to do important physiological maintenance. During the initial phase of light sleep, the vast amount of information received that day is erased, and only the memories of importance are kept. Then one goes into deep sleep during which growth hormone is released, and lots of bodily repair and housekeeping is performed. During deep sleep muscles relax, and heart rate and blood pressure decreases.
The human body cannot operate without sustained fuel or energy that comes from our daily nutrition. The regular intake of carbohydrates, fats and proteins provides the body at cellular level, following the metabolism of these nutrients, with such fuel. Hence it is so vital to make healthy informed choices daily in order to have balanced nutrition for body cells. This includes water intake throughout the day, and understanding how too little can lead to an increased appetite. Non-energy providing nutrients, such as minerals and vitamins, are also essential in daily nutrition. The total intake of salt per day, a very inexpensive preservative of food, is also something to take cognizance of. The most important concept in all of this is the word “balance”! This allows optimal function of our exquisite design.
Smoking, although socially acceptable, is totally addictive and through epigenetic interaction with one’s genes, can over the years lead to serious health problems. However, both the pros and cons of this addiction need to be understood, and thus why it is so very hard to break this powerful habit.
Alcohol, used by many as a stress reliever, is also socially acceptable, but can be powerfully addictive. Alcohol, a form of sugar, is largely metabolized by the liver, and chronic intake will with time have a huge impact on liver as well as on many other organs, like the brain.
The whole question of dietary supplements is a minefield of varying opinions. It is important to bear in mind that the best source of nutrition for the body is as much healthy, natural food provided by the environment as possible. In a nutshell, lots of plant material, with some animal material in small quantities.
It is impossible to only address physical health when addressing the human body – one can never separate physical, mental, emotional and spiritual health from one another. They are all completely intertwined and make up the person you are. If any one of these areas are lacking or in a negative state, it will without doubt impact ones overall health, as depicted in the Circle of Health.
Batteries have to be recharged regularly and so too the human body. Time out each day for each of us is very important for the body to recharge and gain equilibrium. Doing something you love or maybe doing nothing much at all – just “chilling”, or maybe meditation or prayer may work for you. Both children and adults need a daily recharge and the value of a little “me-time” each day cannot be underestimated.
Time spent with others through laughter, touch, love and caring makes us all happier! When we look back on our lives, people often state that their time with others is the most meaningful part of life, and what they are the most proud of. Time with other people made them happier on a day-to-day basis. For instance, hugging increases levels of oxytocin, the so called “love hormone”, which may benefit your heart health. Regularly hugging a loved one can result in lower blood pressure and a healthier heart rate. It also helps to reduce levels of cortisol (the stress hormone) in the body.
Vitamin D is the only vitamin mentioned individually in the Circle of Health, due to new insights into the role of vitamin D in our body, and the reasons why so many of us have low levels in our blood stream. We need to monitor the blood level of vitamin D annually. An important function is to maintain normal blood levels of calcium. It acts as facilitator for the absorption of calcium from the gut, which is essential to form and maintain strong bones. Vitamin D is also essential for optimal immune function.
Beyond this circle of lifestyle choices we make daily, there is one crucial area of health that needs to be fully explored, and that is the human microbiome. The largest microbiome is inside the human gastrointestinal tract (GIT) and a healthy microbiome contributes significantly to protection and immune surveillance of the human body. The GIT or gut is the body’s biggest exposure to the outside world, and the most vulnerable site for entry into the body under many conditions. This is the most fundamental area of health that needs to be fully understood in order to take good care to ensure good health at all times. The latest research has shown that the 2 kg of bacteria in the human gut, known as the microbiome, with its own DNA, plays such a vital role in human health, that it has been included in the Circle of Health. The DNA of the gut microbiome epigenetically influences the function of our human DNA.
Water is vital for your body. When you consider that about 60% of your body weight is made up of water, it stands to reason that our bodies need regular replenishment of fluids to keep every system – all the biochemical processes – in the body functioning properly.
There is actually a lot of truth in the saying “you are as old as you feel.” Studies have shown if you feel younger than your actual age, chances are good that you will live longer. However, feeling older than your actual age is often wrapped up in poor health. Age is the one factor on the Circle of Health that we cannot change. Physiologically, one’s peak is at 25 years of age – thereafter the more we take care of our bodies with better lifestyle choices, the better service we will be given by our bodies.
The main objective of this concept, the Circle of Health, is to enable one to stand back and look at the whole integrative picture of what constitutes health. What is critical to our understanding and insight, is that each and every choice we make each and everyday, without a doubt, determines our risk for cancer and most other chronic diseases in the years and decades ahead.
Circles never end. Insight to health and care of health never end either, from the moment of birth until the end of life. There is no easy solution to a healthy body – in other words no magic bullet! We choose our destiny.
HEALTH INSIGHT
July 2018
