General Wellbeing

The Musculoskeletal System

Arnie Shapiro, M.D.
January – February 2026 • Vol 4, No 20

We move. We don’t have to think about it, usually. We might mentally plan a move, and our body proceeds with the motions. The Nervous System is the director, choreographer, and conductor, and the Musculoskeletal System is actor, dancer, and doer.

The Musculoskeletal System is a marvel of mechanics. Comprised of bones, joints, muscles, ligaments, and tendons, it allows us to move in myriad ways. Our movements are accomplished by bones being pulled on by muscles. The degree of coordination is extraordinary. If we take a walk, tens of millions of nerve fibers are activated and, in turn, tens of millions of muscle fibers are doing concerted contractions and relaxations.

Two necessary biologic functions occur in all muscle contraction:

• There is a Neuromuscular Junction, where nerve branches communicate to muscle fibers. (This is a nerve-muscle synapse, as compared with a nerve-nerve synapse). The Neurotransmitter, Acetylcholine is released at the nerve ending and “fires” the muscle contraction mechanism.
• The muscle fibers are loaded with millions of contractile units called “sarcomeres.” Sarcomeres are microscopic columns made of the specialized proteins, Actin and Myosin, that, when stimulated, can slide past each other, shortening the muscle fibers.

Muscles are attached to bones by tendons. Tendons are strong bundles of connective tissue, with powerful attachments to muscle origins and insertions. The near part of a muscle is the “origin”, and the far part is the “insertion.” Our bodies have just over 600 muscles. They all attach to bones (with the exception of some facial expression muscles which move skin or cartilage). Most muscles occur

in symmetrical pairs. Central muscle groups are attached to skull, spine, or ribs. Peripheral muscles have attachments in arms and legs. The near part of a muscle is the “origin”, and the far part of the muscle is the “insertion.”

The Diaphragm is a special dome-shaped muscle that paces basal breathing (breathing at rest). If enhanced breathing is needed, intercostal muscles can expand and contract the rib cage. The heart is a miracle muscle that contracts rhythmically, virtually every second of our lives!

The number of muscle and bones in the human body is surprisingly high. We have 650 muscles and 206 bones! Muscles comprise 30–40% of our total body weight. Bones comprise approximately 15% of our body weight.

The functions of the musculoskeletal system include: flexion and extension of joints, posture maintenance, stabilization of joints, instantaneous and reflexive balance controls, chewing and swallowing.  In addition, muscles accomplish breathing, and the intercostal muscles and bones protect our chest contents.

Another function muscles perform is heat production. When body temperature falls, as in a cold environment, the nervous system signals muscles to vibrate to generate heat. This vibration is unnoticed by us, to generate heat. A magnified form of it, shivering, is very noticeable.

In addition to complex innervation, there is complex blood circulation involved in every muscle. As soon as a muscle starts to work, the Autonomic Nervous System sends signals to allow widening of muscular arteries for increased blood flow. The blood brings extra oxygen and glucose, crucial for the muscle work. Conditioning (repeated exercise), optimizes the blood circulation, including to the heart itself.

Bones are formed in fetal development. They are made of a mesh of collagen (protein) fibers, along which are deposits of the minerals Calcium and Phosphorous. This forms a cement that is both light and strong. Bones are hollow. The spongy inner compartment is called the marrow. In the largest bones, the marrow is amazingly productive of Red Blood Cells and White Blood Cells.

In youth, bone size increases in length and thickness and becomes denser. There is maximal density in young adulthood. Bone density is best maintained by a diet sufficient in Calcium and Vitamin D and by regular exercise, especially weight-bearing and balance. Muscles and bones thrive on activity. Inactivity, if prolonged, causes muscle atrophy (loss of size and strength), and osteoporosis (loss of bone density). Prolonged poor diet and inactivity also result in both bone and muscle losses.

Activity should be consistent and varied. Most authorities recommend a combination of moderate aerobic activities (walking, running, Nordic skiing, swimming, cycling), and strength and balance activities, like push-ups, squats, lunges, dumbbells, barbells, Yoga, and Tai Chi.

Warm-ups are recommended, using lighter movements (limberings) of the muscles. Stretching is beneficial, during and/or after the exercise session. Hold stretches 20–30 seconds, with moderation and no pain.

How can we best take care of our amazing Musculoskeletal System?

• Stay physically active. 20–30 minutes per day, 4–7 days per week, of moderate aerobic activity.
• Include strength training and exercise that requires balance. Do weight-bearing exercises.
• Practice good posture and ergonomics. Avoid prolonged sitting. Move every 30–45 minutes.
• Maintain joint mobility and flexibility.
• Protect your bones: use Calcium and Vitamin D supplements.
• Maintain a healthy body weight.
• Prioritize recovery. Sleep 7–9 hours nightly. Take rest days between intense workouts.
• Avoid overuse injuries. Be gradual in exercise increases. Cut back if pain occurs.
• Stay hydrated. Drink water at all parts of the day.
• No smoking. Avoid excessive alcohol.
• Get regular check-ups:
  • Bone density after age 50.
  • Sports medicine or orthopedic check-ups if pain.
  • Physical Therapy if persistent pain.

In summary, the Musculoskeletal System is our gift of movement from the Tree of Life, perfected over 500 million years! It is very observable, and subject to our volition, more than our other systems. It’s worth being grateful for, taking care of, and admiring.

—Namaste!

Dr. Shapiro is a career clinic physician who has utilized relaxation techniques with many of his patients. Prior articles by Dr. Shapiro can be found on his Columnist page at NaturalLifeNews.com. His YouTube channel is: “Arnie Shapiro, MD • Breathing Easy.” Email Dr. Shapiro at: alloydshapiro@gmail.com.

The Immune System

Arnie Shapiro, M.D.
November – December 2025 • Vol 4, No 19

All bodily systems are essential for our ongoing survival and well-functioning. It is a requirement for all complex life forms to protect themselves from incursions of potentially harmful microorganisms, which are ubiquitous in the living environment.

We have a microscopic security force constantly patrolling and guarding us from invaders. It is our immune system. Pathogens (harmful bacteria and viruses) can enter any part of our body that is exposed to the outside world. This includes the respiratory system, digestive system, orifices, cuts, scrapes, or punctures. If we had no defenses, invaders would proliferate quickly, feeding on our tissues and cells. It is our Immune System that stops them. The  response has to be rapid and lethal.

We have circulating immune cells in our blood and lymph. (Lymph is a clear fluid, leaked from capillaries, that is making its way back to the heart via specialized lymph vessels.) Immune-system cells are our white blood cells, which are produced mainly from stem cells in our bone marrow. The bone marrow is an amazing, astonishing factory. It produces trillions of red blood cells (RBCs) per day, and billions of white blood cells (WBCs) per day!

The main types of WBCs are Neutrophils and Lymphocytes. Neutrophils engulf “foreign” (invading) cells. They search for any “non-self” proteins to “eat.” Lymphocytes have antibodies on their surfaces that “zap” foreign proteins such as pathogens (invasive bacteria and viruses) and tumor (cancer) cells, or they secrete antibodies into the blood to do the job remotely.

Some lymphocytes are “stationed” in mucous membranes (exposed to the outside world), and in lymph nodes, which are concentrated filtration sites along the paths of the lymph vessels. Other lymphocytes (T and B cells) are circulating in blood and lymph and possess the attribute of “memory,” and serve to give us continuing “immunity.” (Vaccines are inactivated proteins of pathogens that boost our immunity by priming our memory lymphocytes.)

Another aspect of the immune system is allergy. This is a response to a substance (allergen), such as dust, danders, plant poisons, pollens, and foods. Common food allergens include cow’s milk, peanuts, shellfish, soy, and wheat. Also, there are several medications that can cause allergic reaction. Allergy is the body’s overreaction to these substances. Antibodies such as IgE (from B lymphocytes) respond vigorously to the allergen on each encounter. The allergic response can take the form of itching, red-ness, swelling, trouble breathing, nausea, and diarrhea.

Weakness of the immune system is called Immune Suppression. A well-known viral infection that can cause this is HIV, in which the virus actually attacks T lymphocytes. With T lymphocytes severely weakened, the body is vulnerable to a host of other infections. Other causes of immune suppression are radiation and corticosteroids.

Another type of immune-system dysfunction is Auto-immune Disease, in which the immune system mistakenly attacks functioning parts of the body as if they were foreign organisms. Examples of auto-immune diseases are Rheumatoid Arthritis, Lupus, and Type I Diabetes.

The Immune System is a key player in the healing process of wounds. Platelets, a special form of WBC, circulate at all times and aggregate in wounds to help form blood clots to stop blood loss. After cessation of bleeding, there is a stage of inflammation. Other WBCs arrive to instigate swelling and rebuilding of the damaged tissue. Finally, stem cells arrive to participate in the rest of the healing process.

It is important to mention that some bacteria and fungi are “friendly,” and we have peaceful coexistence with them. We have an extensive microbiome in our gut, in all bodily orifices, and on our skin. Our Immune System “leaves them alone.”

We have inherited our highly advanced Immune System from our ancestors and from the Tree of Life. We have a similar Immune System to all mammals. Having an effective Immune System is crucial to individual and species survival.

How can we best take care of our Immune System over our lifespan? Like soldiers in any effective army, it has to be well-nourished, well-hydrated, and have “good morale”—so:

• Don’t smoke.
• Eat a diet high in fruits and vegetables.
• Exercise regularly.
• Maintain a healthy weight.
• If you drink alcohol, do so only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Try to minimize stress.
• Keep current with all recommended vaccines and use other natural aids like vitamin D and zinc.

Our bodily systems are miracles of the Universe. We can take them for granted—or with gratitude and awe.

Dr. Shapiro is a career clinic physician who has utilized relaxation techniques with many of his patients. Prior articles by Dr. Shapiro can be found on his Columnist page at NaturalLifeNews.com. His YouTube channel is: “Arnie Shapiro, MD • Breathing Easy.” Email Dr. Shapiro at: alloydshapiro@gmail.com.

The Endocrine System

Arnie Shapiro, M.D.
September – October 2025 • Vol 4, No 18

Our bodies are marvels of self-regulation. There are behind-the-scenes mechanisms of coordination of our internal chemical environment. Our Endocrine System, a mechanism of coordination of our chemical environment, uses hormones and chemical messengers produced in specialized cell groups—the glands.

The hormones, when released, enter the bloodstream, and travel to all parts of the body. Hormones fit like lock-and-key into “target organs,” which respond in their specific ways. The overall result is internal balance, individual wellness, and species survival.

Our Endocrine System works together with our Nervous System for internal balance and coordination and successful interaction with the world. The Nervous System uses electrical signals and is a “moment-to-moment” control system. The Endocrine System uses chemical signals and is an hour-by-hour control system.

There is a meeting point in the body between the Brain/Nervous System and Endocrine System. It is the Hypothalamus-Pituitary Complex, located on the underside of the brain.

The Hypothalamus is an almond-sized extension of the brain that is a dense gathering of nerves, and functions in a chemical-analysis context. It responds to tiny changes in arriving blood, and makes computer-like adjustments to its own hormones. Hypothalamic hormones progress to the adjoining Pituitary Gland through an internal portal system.

The Pituitary is sometimes referred to as the “Master Endocrine Gland” because it has hormones and “releasing factors” that can “direct” all the other Endocrine glands. The other Endocrine glands are Thyroid, Adrenal, Pancreas, Ovaries, and Testes. They make specific hormones with specific effects.

The Thyroid hormones, T3 and T4, affect metabolic rate: energy-related chemical reactions and consumption of cellular fuel (output of energy). Signs of overactive thyroid are: mildly elevated body temperature, rapid heart rate, sweatiness, weight loss.

The Pancreas is the largest Endocrine organ. It is about the size of a small banana. The main Pancreatic hormone is Insulin. The function of Insulin is to help cells use glucose (blood sugar) for energy. It stimulates glucose uptake into fat cells, muscle cells, and liver cells. The other function of the pancreas is to produce digestive enzymes and secrete them directly into the small intestine through a duct. Thus, it is a dual gland.

Ovarian hormones are strongly influenced by Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH), which are produced by the Pituitary gland. They control the Ovarian hormones, Estrogen and Progesterone, which preside over the menstrual cycle, ovulation, female sex characteristics, pregnancy, and lactation.

The same Pituitary hormones, FSH and LH, stimulate the production of testosterone and sperm in the testes to instigate male sexual characteristics (after puberty).

Adrenal hormones, like cortisol, affect the Stress Response, inflammation, injury repair, and blood pressure. Another Pituitary hormone is Growth Hormone, which affects the growth of bones, and is prominent in adolescence.

All of the Endocrine functions are crucial to our well-being and survival as a species. The Endocrine System works with the Autonomic Nervous System to keep our internal environment in the “Goldilocks Zone”—just right! If we feel well, we can thank these two remarkable systems.

How can we best take care of our Endocrine System?

1. Balanced Diet: Eat a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Regular Exercise: Engage in regular physical activity: including both aerobic and strength-training exercise.
3. Stay Hydrated: Drink plenty of water throughout the day to maintain proper hydration: 6–8 glasses per day.
4. Manage Stress: Chronic stress can disrupt hormone levels. Practice stress-reducing techniques such as deep breathing, meditation, yoga, and spending time with Nature.
5. Get Enough Sleep: Aim for 7 to 9 hours of quality sleep per night. Poor sleep can negatively affect hormone production and regulation.
6. Regular Check-Ups: Get annual medical and gynecologic exams.
7. Avoid Smoking, Excessive Alcohol, and Caffeine. These can have negative effects on hormone balance.

In summary, like the other bodily systems, the Endocrine System is doing a multi-decade dance, choreographed by DNA, to keep us well. It is a gift of Nature, through our ancestors and the Tree of Life.

— 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 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.