"Sermonized" Blog SeriesDevotional

Christianity and Physical Health

The following are notes from a recent midweek done by two of our Doctors in our Church: Dr. Garth Oliver and Dr. Molain Saintilus.

Men’s Midweek – Physical and Emotional/Mental Health

Tuesday, July 20 2021

Physical health and the bible

  • 1 Corinthians 6:19, 20
    • Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought at a price. Therefore, honor God with your bodies

Related biblical themes 

  • Laziness
    • Ecclesiastes 10:18
      • Through laziness, the rafters sag; because of idle hands, the house leaks
  • Self-discipline
    • 2 Timothy 1:7
      • For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline
  • Self-control
    • 2 Peter 1:5-8
      • For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love
    • Galatians 5:22-23
      • But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control
    • 1 Timothy 3:23
      • Now the overseer is to be above reproach, faithful to his wife, temperate, self-controlled, respectable, hospitable, able to teach, not given to drunkenness, not violent but gentle, not quarrelsome, not a lover of money
  • Temptation
    • 1 Corinthians 10:13
      • No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it

Physical Health

  • Nutrition
    • Keep diversified and realistic
      • Goal is for a sustainable lifestyle
    • Ideal: low carb (limit bread, rice, pasta, potatoes, etc), low fat (limit red meat, fried foods, dairy, etc), high fruits and veggies (esp green veggies), high lean protein (chicken, fish, turkey, etc)
    • Options (only a few examples)
      • Intermittent fasting
        • Can decrease risk of heart disease, Diabetes Type 2, cancer, etc
        • Be careful not to overeat
      • Vegan vs vegetarian (be cautious about high carb intake)
      • Weight watchers
      • Mail-ordered meals
    • Maintain good water intake (can aim for at least ½ your body weight in pounds)
      • Example: if you weight 200lbs – try get drink as least about 100 oz of water daily

 

  • Exercise (Physical Activity Guidelines for Americans – U.S. Dept of Health and Human Services)
    • Moderate Intensity (Aerobic – see below)
      • 2.5 – 5 hours per week
    • Vigorous Intensity (Aerobic – see below)
      • 1 hour 15 mins – 2.5 hours per week
    • Strength training (i.e. weights)
      • 2 or more days per week (involve all muscle groups)
    • Keep options open (especially if you have physical limitations)
      • Consider low-impact – better on knees and back (i.e. light walking, swimming, elliptical, etc)
  • Examples of moderate-intensity aerobic activities: 
    • brisk walking (at least 2.5 miles per hour) 
    • jogging/running
    • elliptical
    • water aerobics
    • dancing (ballroom or social)
    • tennis (doubles)
    • biking slower than 10 miles per hour 
  • Examples of vigorous-intensity aerobic activities: 
    • hiking uphill or with a heavy backpack running
    • swimming laps
    • aerobic dancing 
    • cycling 10 miles per hour or faster
    • jumping rope 
  • Sleep – National Sleep Foundation recommends 7-9 hours per night on average
  • Alcohol 
    • Would advise against daily intake
    • Generally recommended: 1-2 drinks per day max (on days when alcohol is consumed) 
      • 12 oz Beer
      • 8 oz wine (would stick to red wine – polyphenols [antioxidants] may help protect the lining of blood vessels in the heart)
      • 1.5 oz shot 
    • Keep in mind: Excess alcohol Increases risk of several cancers (liver, colon, etc) + potential for high carb and caloric intake/weight gain
    • Drunkenness is a sin (Galatians 5:19 – Note added by editor)
  • Coffee
    • Technically (According to FDA) – 400mg of caffeine per day is maximum recommended amount (about 3-5 8oz cups) 
      • Though I would recommend more moderate intake (1-2 cups per day max)
      • Benefits 
        • Pure coffee also contains polyphenols (see above)
      • Disadvantages 
        • Your body can become dependent
        • Can lead to dehydration, affect the stomach lining, high blood pressure, palpitations, etc
        • Adding Milk, cream, sugar, etc – can pack on the calories and lead to weight gain
  • Leading causes of death in men
    • Heart disease (24.2%)
      • Diabetes, High blood pressure, High cholesterol, Stress, Smoking – can all increase risk of heart disease
        • Generally easily preventable via proper diet and exercise
    • Cancer (21.9%)
      • 40% OF ALL CANCERS ARE ASSOCIATED WITH BEING OVERWEIGHT OR OBESE (According to CDC)

Preventive Health

  • Prostate cancer
    • Annual PSA blood test + digital rectal exam
      • Average risk: Consider starting at Age 50
      • African-American or Caribbean of African ancestry: Consider starting at Age 45
      • Family history of prostate cancer: Consider starting at Age 40
  • Colon Cancer
    • Average risk: Colonoscopy Age 45
      • Can also send in stool test 
    • Family history: Age 40 or 10 years from youngest relative at age of diagnosis
  • Lung Cancer
    • Criteria to get a CT scan of your chest for screening (must meet all three)
      • Age 50-80
      • Pack year smoking history: 20
      • Currently smoking or quit within 15 years
  • Skin cancer
    • Lighter skin, higher risk (Melanin is protective)
    • Remember to be consistent with sun screen
  • Testicular Cancer
    • Most common age range:15-35 years old
    • Can consider monthly scrotal/testicular self-exams
  • Make sure you have a Primary Care Doctor
    • Follow-up routinely
    • Advocate for your health
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