General Wellbeing

The Nervous System

Arnie Shapiro, M.D.
March – April 2025 • Vol 4, No 15

In prior articles, I expressed gratitude for all of our primary senses: Vision, Hearing, Touch, Balance, Taste, and Smell. All of these marvelous senses are coordinated by our Nervous System.

The Nervous System is a grand, elaborate, communication and coordination network. Like the circulatory system, it reaches every part of our anatomy. Also, like the circulatory system, it is active every minute of every day, and it is crucial to our ongoing well-being.

The basic component of the nervous system is the Neuron. Neurons have special structures that allow them to send electrical signals rapidly and precisely to other cells along fibers called axons, which connect to neighboring cells at synapses.

The connections between neurons form neural pathways, circuits, and networks that add up to our perception of the world, run most of our functions, and determine our behavior. The basic design, as in all higher animals, consists of a brain, atop a spinal cord, with segmented branches to all body zones.

Our nervous system has three components: The Central Nervous System (CNS) is the brain and spinal cord. The Peripheral Nervous System (PNS) is the pairs of nerves exiting the spinal cord at all vertebral spaces. The third division, running closely parallel to the spine is the Autonomic Nervous System (ANS), which is concerned with stimulation and inhibition of all of our internal organs.

The Autonomic Nervous System governs the crucial lifelong task of Homeostasis: keeping all of our internal functions and chemistry within optimal ranges. This includes blood pressure, pulse rate, blood/oxygen level, blood/glucose levels, etc. The ANS consists of two branches: Sympathetic and Parasympathetic.

The Sympathetic branch is stimulatory and includes the Stress Response. The Parasympathetic branch is inhibitory to the Sympathetic, and is active in rest, sleep, and digestion. It governs the Relaxation Response. The traditional siesta gives the Parasympathetic branch good, uninterrupted time.

The Executive section of the brain is the Cerebral Cortex. It has two hemispheres, left and right, and each hemisphere has four lobes: Frontal, Temporal, Parietal, and Occipital, each controlling several special functions.

In humans, the number of neurons and connections (synapses) within the Cerebral Cortex is astronomical. The most accurate estimate of the number of neurons is 100 billion… The most accurate estimate of connections (synapses) is four quadrillion (4,000 trillion)! Such a number is comparable to the total connections built into the worlds most advanced present-day computers.

It is the Cerebral Cortex that houses our volition, coordination, memories, thoughts, feelings, and communication (tactile and verbal). The mutations that led to the computing power of the human brain, starting about 100,000 years ago, led to tool-making and language, and greatly favored our survival as a species.

How can we best take care of our awesome nervous system?

1. Exercise daily: Physical exercise utilizes balance, coordination, strength, and endurance.
2. It helps overall circulation and oxygenation of the brain and the entire nervous system.
3. Eat nutritious foods: Especially eat fresh fruits
4. and vegetables, lean proteins, healthy fats, and whole grains to sustain brain power and mental health. Stay well hydrated.
5. Rest well: Aim to get eight hours of sleep each night. In daytime, take breaks, changes of pace, and naps.
6. Stay connected: Social
7. support and relationships are essential for mental health.
8. Give your brain a workout: Challenge yourself with sports, dance, reading, hobbies, learning a new language, or playing a musical instrument.
9. Calm your nervous system with Yoga, Tai Chi, meditation, quiet time, and restful pauses.
10. We have the power to guide our thoughts in soothing directions. We can use soothing words, touch, images, and breathing. Soothing words can take the form of gratitude. Mindful pauses can be gratitude pauses.

In conclusion, we are endowed by the Tree of Life, with the finest instrument in the known Cosmos. It is connected to every part of our body and involves every aspect of our lives. It keeps us safe and thriving. It is the essence of staying connected and staying in balance. It flourishes on the care and love we give to it.

— Namaste!

Dr. Shapiro is a career clinic physician who has utilized relaxation techniques with many of his patients. His YouTube channel is: “Arnie Shapiro, MD • Breathing Easy.” Email Dr. Shapiro at: alloydshapiro@gmail.com.

The Cardiovascular System

Arnie Shapiro, M.D.
January – February 2025 • Vol 4, No 14

We have 12 bodily systems. They are all essential to our multi-decade well-being. We inherited them, via DNA and our family tree, from the Tree of Life. All animals, without exception, have hearts and blood vessels, i.e. cardiovascular (CV) systems. Nature has worked out the assembly, maintenance, and functional controls so that cardiovascular systems are very accurate and reliable. The cardiovascular system has a very important function: getting oxygen and nutrients to all the cells in the body, and removing waste products. The components of your CV system are heart, blood vessels, and blood.

The heart is a marvelous, muscular pump. It works non-stop, life-long! Its rhythmic contractions send blood through our large arteries, branching to smaller arteries, eventually to microscopic size. The microvessels between arteries and veins are capillaries. They are small enough to let oxygen molecules, glucose molecules, and other micronutrients diffuse to the intercellular fluid, and into all the cells.

Waste products, like CO2 and urea, diffuse back into capillaries, that lead to the venous system (our veins) and back to the heart. Oxygen-rich blood is bright red. Venous blood is dark maroon in color.

Venous blood enters the right side of the heart and gets sent to the lungs through pulmonary arteries. Oxygenated blood returns to the heart via pulmonary veins. It enters the left chambers of the heart, and gets pumped all around the body. Waste products reach the lungs, kidneys, and liver, and get excreted.

On average, our heart beats about 100,000 times a day. The amount of blood pumped per day is approximately 2,000 gallons, the size of a large tanker truck! About 10% of the heart’s production goes to the lungs. The heart pumps blood to itself through the coronary arteries. Important valves exist, inside of and at the exiting arteries, to keep blood flowing in the right direction. An electrical system is present, with a biologic pacemaker that works incessantly!

In all the world’s cultures, the heart is associated with love, compassion, courage, and resilience. Did you know the word courage stands for “the coming of age of the heart”? We are thankful for the most important things “from the bottom of our heart.”

We do our most important tasks “wholeheartedly.” Our “hearts go out” to people who have borne great difficulties to help others. Coping well under difficult circumstances says you have “heart.” The strength of one’s mettle is a measure of one’s “heart.” People who are generous and give of themselves are “good-hearted.” Being generous and kind can be seen as “paying it forward,” i.e. related to gratitude. The things we are most grateful for, and most uplifted by, are felt as “heartening.” The Hindu expression “Namaste” might be interpreted as: “My heart goes out to your heart.”

All of these expressions show a great basis of gratitude for all the awesome things that our heart and blood vessels do. We need their good work every minute and every second. All our activities and sensing and thinking rely on good circulation.

How can we take care of our awesome CV system?

1. Give it enough water/fluids and the nutrients of a heart-healthy diet.
2. A heart-healthy diet is high in fruits and vegetables and whole grains, and low in saturated fats and trans-fats. The diet most consistent with heart health is the Mediterranean Diet.
3. Give it regular exercise. Moderate aerobic exercise should be 30 minutes or more per day, 5-to-7 days a week.
4. If you are over 50 and have not exercised very much, it is advisable to get a Treadmill Test, with an expert interpretation, before embarking on an exercise program.

In conclusion, the cardiovascular system is a wonder of DNA and evolution. It is a marvel of self-regulation. It will give us a lifetime of good service if we give it love and respect and live a pro-wellness lifestyle.

— Namaste!

Dr. Shapiro is a career clinic physician who has utilized relaxation techniques with many of his patients. His YouTube channel is: “Arnie Shapiro, MD • Breathing Easy.” Email Dr. Shapiro at: alloydshapiro@gmail.com.

Early Detection Matters!

Connie Bargen
November – December 2024 • Vol 4, No 13

Thermography scans generate a thermal map of the body showing areas that are too hot, too cold, or present with abnormal patterns.

These thermal changes or patterns identify: inflammation, congestion (poor detoxification), and/or injury in the body. It can also identify the underlying causes of symptoms, which could be due to dental problems, musculoskeletal imbalances, toxins, pathogens, or emotional stress.

Assessing these thermal patterns provides an in-depth look at potential health problems and changes in organ system function.

This early detection can be life-saving for women at risk for breast cancer. Thermography can also be used to detect thyroid dysfunction, musculoskeletal injuries, and dental inflammation. It is also a useful tool for monitoring healing progress and evaluating the effectiveness of treatments.

WHAT ARE THE BENEFITS?

Thermography helps in developing a targeted treatment plan specific to individual needs. The visual evidence helps to educate and motivate the patient.

• Thermography is noninvasive.
• Thermography doesn’t emit any radiation.
• Thermography serves as an additional diagnostic tool for many conditions.
• Breast cancer thermography is a helpful addition to breast-cancer screening tests.

WHAT IS INFLAMMATION?

Inflammation is the body’s natural response to injury, illness or stress, and it is a normal part of a healthy immune response and the healing process. However, inflammation can become chronic if the underlying cause is not addressed. Chronic inflammation keeps the immune system on overdrive, and the resulting long-term, unresolved stress on the body drains the capacity of the immune system to deal with other stressors. Thermography will give the patient the information they need to address these issues.

There is now broad consensus that long-term inflammation contributes to the onset of many chronic conditions. It is critical to resolve the underlying cause of the inflammation to give your immune system a fighting chance to heal.

WHAT WE DO / HOW WE MONITOR:

We provide a health assessment in the form of a written report. This report tells you what the thermal patterns in your study mean, what the key areas of focus are, and what the treatment plan should be. Follow-up scans show changes in the thermal map and provide a visual assessment of the effectiveness of your treatment protocol.

Connie Bargen has over 5 years as a Certified Thermographer. Office in Billings, with quarterly, mobile clinics in Bozeman and Helena. Thermography Center of Montana has been serving men & women of Montana for 15 years. Call (406) 671-9433, or visit: ThermographyOfMontana.com

TASTE & SMELL!

Arnie Shapiro, M.D.
November – December 2024 • Vol 4, No 13

In prior articles, I have discussed gratitude for our precious senses of: Vision, Hearing, Balance, and Touch. There are two more senses we would not like to lose—Taste and Smell! In general terms, taste and smell can give us pleasure and warn us of hazards. They can fascinate us and thrill us, including their power to evoke memories. There is a whole world of intriguing flavors and aromas.

Taste and smell are crucial in the animal kingdom. The earliest creatures needed chemical receptors to find nutrients. Life lives on other life. In both simple and advanced life forms, taste and smell occur on a molecular level. There are receptors built into our oral and nasal cavities that react to chemical stimulants. These receptors produce electrical signals that travel through nerves and reach the brain.

Taste is detected by taste buds, which are clusters of sensory cells, located on the tongue and other parts of the mouth. Each taste bud can detect one of four basic tastes: sweet, sour, salty and bitter. When the receptors detect specific molecules in food or drink, they send signals that reach the gustatory cortex in the brain, which identifies and responds to the perceptions.

Smell is accomplished by special receptors located deep in the nasal cavity. The receptors have millions of hair-like cilia that bind to odor molecules. This evokes electrical responses that reach the olfactory cortex in the brain, which determines our response.

Taste is strongly influenced by smell. If our sense of smell is disrupted by excess mucus in the nasal passages, or if we hold our nose while eating, we lose taste as well.

In a personal experience, I lost my senses of taste and smell for two weeks during the COVID epidemic. I was very aware that there were things of importance missing from my life. The sight and touch/texture of the foods were present, but the flavor was absent. The pleasure was largely gone. I was delighted to get both smell and taste back!

Certain smells and tastes can instantly lift our moods, and bring back memories. The aroma of fresh baked goods is very appealing. Grilling foods sends out attractants, as does cooking with garlic, onions, herbs, and spices. (My sister told me recently that whenever she ran past a field of wild dill, it would remind her of our mother’s chicken soup!)

All aromas and flavors are caused by molecules light enough to evaporate. Sipping drinks or chewing food releases these volatile molecules. Even if our lips are closed while chewing, these molecules can reach our posterior nasal sensors via the throat.

We know how advanced the noses of dogs can be. There are many other animals with remarkable scent detectors. In mating season, throughout the animal kingdom, fertile females emit pheromones that are attractants to males, sometimes from great distance away. Species with superlative senses of smell include elephants, bears, canines, felines, pigs, rodents, sharks, and vultures. Pregnant and nursing women have enhanced taste and smell abilities. The best noses can detect target molecules in a concentration of a few parts per billion!

How can we take care of our senses of smell and taste?

• Rule #1) No smoking.
• Rule #2) Good daily oral care, including brushing and flossing.
• Rule #3) Good general nutrition.
• Rule #4) Good daily cardiovascular exercise (to promote good circulation and oxygenation).
• Rule #5) Good daily hydration; 6-8 cups of water/day. Avoid excesses of alcohol and caf-feine, which are dehydrators.

In conclusion, I have ex-pressed deep gratitude for all of our senses: Vision, Hearing, Balance, Touch, Taste, and Smell. All are precious, and of great importance to our well-being and joy of life.  n

— Namaste!

Dr. Shapiro is a career clinic physician who has utilized relaxation techniques with many of his patients. His YouTube channel is: “Arnie Shapiro, MD • Breathing Easy.” Email Dr. Shapiro at: alloydshapiro@gmail.com.

MY SENSE OF BALANCE

Arnie Shapiro, M.D.
July – August 2024 • Vol 4, No 11

I have daily appreciation and gratitude for my vision and hearing, as I have mentioned in previous articles. I certainly would not like to lose either of them. Another sense I admire on a daily basis is my sense of balance.

Balance was not one of the five special senses originally mentioned by Aristotle in the 3rd Century, BC, and yet, I feel that it belongs in the same category. Balance relies entirely on continuous sensors communicating to the brain and spinal cord with the same intricacies as the other senses. It takes similar proportion of brain space as the other senses. The neuromuscular coordination for balance requires extremely accurate coordination, with lightning speed. The main center of coordination in the brain is the Sensory-Motor Cortex.

A crucial sensory area for balance is located in the inner ear—the semicircular canals. These curved tubes are oriented in all 3 dimensions. Fluid movements in the canals excite nerve endings that detect up and down, side to side, and rotational head movements, in a split second.

In the next split second, the brain receives and processes these signals, and directs our musculoskeletal system to adjust to staying safely upright. Visual stimuli are also processed, coordinated and stabilized.

Balance is our relationship with movement and gravity. Human balance is very special because we are two-legged. When moving, we contact the earth or floor with one leg at a time. There is no room for error. Our nervous system protects us with each and every step.

Like the other senses, balance can be taken for granted. Indeed, we don’t have to think about it, or “do the math.” In the big picture, it is a gift of heredity, from our parents and ancestors, and the Tree of Life: the whole history of DNA successes.

We are capable of doing things more complex than walking, like dancing, skiing, surfing, and any sport. We might consider our daily movements routine, but our brain and nervous system are doing the work of biologic supercomputers! Imagine trying to program a robot to do our daily movements. With the summer Olympics around the corner, we will get to see shining examples of balance.

Particularly in the elderly, balance difficulties can occur, and the consequences of falls can be severe. How can we protect and improve our balance at any age? Here are some basic pro-balance exercises—ideally, at first, do these near a wall or doorway:

1. Stand on one leg for 5–10 seconds, then shift to the other, for 5–10 seconds, and continue for 2 minutes. For variation, put the raised leg 12 inches forward, or backward.
2. Do heel-toe walking for 10-15 steps, turn, and repeat. Keep the gaze on something straight ahead.
3. Try Walking Meditation, a Buddhist practice: Use very slow, short steps for any distance or time, and turn around as necessary. Again, the gaze is straight ahead. Breathing can be coordinated with the steps.
4. Tai Chi and Yoga offer excellent balance training.

In conclusion, balance is a sense on equal par with vision, hearing, touch, taste, and smell. It is worthy of our daily gratitude. It is a wonder of Nature.

It is important in survival and all moving activities. Balance exercises can be very useful, including Walking Meditation, Yoga and Tai Chi.

— Namaste!

Dr. Shapiro is a career clinic physician who has utilized relaxation techniques with many of his patients. His YouTube channel is: “Arnie Shapiro, MD • Breathing Easy.” Email Dr. Shapiro at: alloydshapiro@gmail.com.