Dr. Arnie Shapiro MD

The Urinary & Lymphatic Systems

Arnie Shapiro, M.D.
July – August 2026 • Vol 4, No 23

Can the Urinary System and Lymphatic Systems be discussed together? Yes. They are both filtering and cleansing systems. These functions are vital to all complex animals. The metabolism of daily life produces byproducts. Removing them is essential. Also, there might be invaders. Invaders (pathogens) are generally dealt with by the Immune System, as described in a previous article (link is HERE). Immune System encounters can thwart invaders, and there is often debris left over from the encounter. Nature’s wisdom produces “check-points” in the lymph vessels, in the form of Lymph Nodes. If pathogens gain access to the body they are effectively opposed by these defense stations.

The other essential job of the Lymphatic System is to manage the body’s water that leaks out of capillaries and guide it back into the Circulatory System, thus avoiding edema. The movement of lymph is aided by routine body movements and activity. Muscular work “squeezes” on the lymph vessels. Valves within the vessels allow inward-directed flow and oppose backflow. This is similar to our veins.

Our Brain has its own filtering and cleaning system. This has been dubbed the “Glymphatic System.” It involves the Glial Cells and the Cerebrospinal Fluid. The Glial cells, of which there are four types, number a staggering 100 billion, which is about equal to the number of brain neurons. The Glial Cells have been referred to as “nurse cells,” because they tend to the neurons they surround. The cerebrospinal fluid gathers metabolic wastes during deep sleep, and returns them to the general circulation, which are then excreted by the Urinary System.

The Urinary System is another important filtration system that all mammals and all complex life forms have. Urine is formed in the kidneys. The kidneys receive about 20% to 25% of the body’s blood circulation. They do crucial removal of “waste molecules” in the blood, i.e. byproducts of all the body’s systems. These byproducts are the broken-down output of proteins and fats after they have done their “work.”

The filtration work of each kidney is done by a million or so microscopic units called Nephrons. The Nephrons remove byproducts of the body’s metabolism, such as urea and uric acid. These fragments pass into the urine. Useful substances pass through the kidneys, and back into the general circulation. The kidneys also remove excess fluids from the body, and maintain a healthy balance of water, salts, and minerals in the blood.

The Urinary Bladder is a remarkable structure that can hold up to 2 cups of urine before the urge to urinate occurs. “Full” status signals the brain via the pelvic nerves. The Urethral Sphincter is what relaxes to let urine flow, subject to medications, hormonal changes, and a healthy bladder.

There is an important Pituitary hormone, ADH (Anti-Diuretic Hormone), that keeps the urine in proper concentration to prevent excess water loss. If the blood gets too concentrated, ADH signals retention of water. Popular human substances, like caffeine and alcohol, inhibit ADH, and allow extra water to be lost. Thus, they interfere with hydration of the body.

The appearance of urine should be pale, with only a slight tinge of yellow. Pale indicates good hydration. In general, hydration should be guided by our activity levels. In low activity, six 8 oz glasses of water per day is ideal. In high activity or high sweating, that number could be doubled or more. High sugar or salt content in liquids is not recommended. Electrolytes, like those found in Gatorade, should be added only if there are intense amounts of sweating. Thirst indicates the need for more water. Dark urine indicates poor hydration. Lightheadedness, fast pulse at rest, and headache might be other indicators of dehydration.

How can we best take care of our Lymphatic System and our Urinary System?

• Stay well-hydrated. Pale light yellow urine is an indicator of good hydration.
• Avoid excess sugar and salt. Limit processed foods (chips, canned soups, deli meats).
• Moderate protein intake. Excess protein can overwork the kidneys. Focus on high quality protein sources, such as lean meats, fish, eggs, lean poultry, and plant proteins.
• Choose heart-healthy foods, which translates to kidney-healthy foods: fruits and vegetables (variety of colors), whole grains (brown rice, oats), healthy fats (olive oil, nuts, seeds).
• Limit added sugar: reduce sugary drinks, desserts, and processed snacks.
• Avoid excesses of caffeine and alcohol. Avoid smoking.
• Stay physically active every day. Prolonged sitting should be mixed with physical activity. Take a 10-minute walk for each 50 minutes of sitting.
• Seek medical advice if you have urinary discomfort/dysfunction, or swelling of the extremities or lymph nodes.

In summary, the Urinary and Lymphatic Systems perform essential roles every day of our lives. They are the body’s “cleansers.” They work 24/7/365. They help all the other bodily systems do their work. The design work has been done by DNA and the Tree of Life. We are the recipients of millions of years of advances. Every bodily system deserves our sincerest gratitude  and wisest care.

Namaste! —Dr. Arnie

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.

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Our Reproductive System

Arnie Shapiro, M.D.
May – June 2026 • Vol 4, No 22

How did we get here? How did our parents and children and friends get here? All of us can thank the male and female Reproductive System! Like all other bodily systems, we share the reproductive system with all other mammals, and can be grateful that it has been derived and perfected over millions of years by DNA and the Tree of Life. Throughout the Animal Kingdom, we find two sexes: male and female. Through millions of years of trial and error, nature found an advantage of having two sexes for the purpose of reproduction.

The Male Reproductive System’s main structures are: Testes, prostate gland, seminal vesicles, vas deferens, urethra, and penis. The main functions of the male reproductive system are to produce sperm, produce Testosterone, and deliver sperm in ejaculation. Testosterone controls sperm production and male sex characteristics like bone size, muscle size, body hair, and voice.

The main structures of the Female Reproductive System are: Ovaries, fallopian tubes, uterus, cervix and vagina. The main functions of the Female System are to produce eggs, secrete estrogen and progesterone, which in turn support reproductive potential, and the female sex characteristics: Higher voice, lack of facial hair, less body hair, breasts, and the capacity for lactation.

Both male and female hormones related to reproduction are at full activity from the approximate ages of 13 to 45 or 50. Male hormones are constantly produced, while female hormones are cyclically produced. The Menstrual Cycle typically lasts about 28 days. It has three phases:

The Follicular Phase, with elevated estrogen production, in which one egg matures fully on the surface of the left or right ovary.

Ovulation, when the mature egg is released  and enters the fallopian tube of the uterus.

The Luteal Phase, with elevated progesterone levels, where the uterus is prepared for implantation. With no sperm, the excess is re-leased, a process women have no control over.

The monthly release of an egg (ovum) is picked up by a mild current that draws it into the fallopian tube of the uterus. Fertilization of a released egg occurs if a sperm reaches and penetrates the egg.

The Fertilization Sequence consists of these phases.

• The nuclei fuse
• A zygote forms (first cells of a new organism).
• The zygote undergoes rapid cell division, and implants in the uterus.
• Soon after implantation, the uterus releases the hormone Hcg into the bloodstream, and detection of this is the basis of most Pregnancy Tests. In addition, the “Morning After Pill,” for emergency contraception, contains a powerful progesterone that blocks ovulation and/or implantation.

Pregnancy generally lasts nine months (40 weeks). Weeks 1–8 are the Embryonic Stage, with onset of organ formation in the fetus. Weeks nine and onward is the Fetal Stage with growth and maturation of already formed organs. After implantation, the placenta forms in the wall of the uterus. Its function is to exchange oxygen, nutrients, and waste between the mother and the fetus.

With the Male and Female Reproductive Systems exposed to the outside world, pathogens (harmful bacteria and viruses) can enter the system. The most common Sexually Transmitted Infections (STIs) worldwide are: Human Papilloma Virus (HPV) (risk of genital warts, risk of cervical cancer), Herpes Sim-plex Virus (HSV), Chlamydia, Hepatitis B, Gonorrhea, Syphilis, and Human Immunodeficiency Virus (HIV). Unprotected sex with multiple partners poses the highest risk of acquiring these infections.

The best form of protection against STI transmission is to use a condom every time there is sexual contact. This also serves to prevent pregnancy. Other barrier methods can also be used, such as cervical cap, the diaphragm, and the female condom. It is also highly recommended to get tested for STIs, both partners, before starting sexual relations—and annually.

Other than barrier methods, the most common methods for preventing pregnancy are Oral Contraception (birth control pills) and Intrauterine Devices (IUDs). Birth control pills are small doses of hormones taken daily that alter the normal cyclicity of estrogen and progesterone, and keep the daily blood levels of these hormones steady. Thusly, ovulation, the release of the egg by the ovary, is hormonally blocked. An IUD is a small, flexible, T-shaped object that is clinically inserted into the uterus through the vagina. It can stay in anywhere from months to years. It reduces the ability of sperm to reach the egg for fertilization.

Another effective method of contraception for men is vasectomy, in which the small tubes in the scrotum that carry sperm are surgically blocked, so sperm cannot leave the body.

How to Best Care for Your Reproductive System

1. Practice good hygiene. Wash the genital area regularly with mild soap and water. Wear breathable underwear.
2. Practice safe sex. Use condoms. Limit the number of sexual partners and ensure mutual testing. Get tested for STIs on a regular basis.
3. Maintain a healthy lifestyle. Eat a balanced diet (rich in fruits, vegetables, healthy fats, and proteins). Exercise regularly to improve blood flow and hormonal
4. Avoid harmful substances. Don’t smoke— nicotine harms both sperm and egg quality. Also, limit alcohol intake.
5. Manage stress. Chronic stress can disrupt hormones. Practice relaxation techniques, such as meditation, tai chi, or yoga. Practice good sleep hygiene.
6. Get regular checkups. Routine exams help detect issues early. Screening, like pap smears (for females), or prostate exams (for males) are important. Vaccinations (like HPV vaccine) help prevent disease.
7. Be aware of changes. Seek medical advice if you notice any:
   • Pain, unusual discharge, or sores
   • Irregular menstrual cycles
   • Erectile or fertility issues

In summary, our precious Reproductive System is as well-designed as all our other bodily systems. The degree of coordination for reproduction, built into our bodies by DNA and the Tree of Life is extra- ordinary. Being informed, and using health professionals, will serve to prevent most problems.

Namaste! —Dr. Arnie

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.

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Our Amazing Skin

Arnie Shapiro, M.D.
March – April 2026 • Vol 4, No 21

Our skin is our largest organ and contains about 15% of our body weight. It has a surface area of 1.5–2.5 square meters in adults. Along with its accessory organs: hair, nails, sebaceous (oil) glands, and sweat glands, it forms the Integumentary System.

Skin is found in all mammals. It is much more than just an outer coating of the body. It has great importance in maintaining body temperature and the Sense of Touch. Touch includes pressure, pain, environmental stimuli, and social stimuli. It also carries an extensive “friendly” microbiome that helps resist intrusions of pathogens. Melanin pigment, from specialized cells, protects us from UV radiation. Self-oiling (sebaceous gland secretions) helps keep us from waterlogging or drying.

There are 3 basic layers of all skin: Epidermis, Dermis, and Subdermis. The Epidermis is the outermost layer. It consists of millions of stacked cells, that are mostly structural protein (keratin), undergoing constant renewal. Outer cells are flaked off, and replaced from below. The Dermis is the middle layer, and is anatomically complex. It has rubber-like collagen protein, blood vessels, sensory nerves, hair roots, oil glands, and sweat glands. The deepest layer of skin is the Subdermis. It is mostly fatty tissue for insulation and cushion.

A crucially important function of the skin is body temperature regulation. This is accomplished by the constriction or dilation of blood vessels, under the direction of the Autonomic Nervous System. The Hypothalamus of the brain functions as a thermostat, and sends signals to control the diameters of skin arterials.

Other land mammals have fur as insulation/ heat regulation. Early humans, perhaps 300,000 years ago, started making tools and weapons, and left the forest to hunt grazing animals in the grasslands. It required long-dash, distance running, and evolution favored loss of body fur and increased presence and activation of sweat glands to provide crucial cooling. Sweat evaporates from non-furry skin and there is heat given off in the process. Hairlessness is also good for swimming and diving, which boosted the hunting success of coastal human groups.

After developing successful hunting methods in Africa, humans migrated to all corners of the globe. In colder regions, they had to make good use of animal fur to ensure survival. Use of fire was essential. Toughness was essential. It is still essential. Scandinavians developed the practice of heating up in saunas, and then plunging into cold water! This is “exercise” for the skin and circulatory system to toughen.

Skin-to-skin touch is important in all mammals. The very fact that newborns and infants nurse from their mothers’ breasts initiates life-long patterns of touch that binds family and social groups. Touching includes giving and receiving.

Being exposed to the outside world, our skin is subject to injury. It has excellent self-healing mechanisms. Possible injuries include cuts, scratches, scrapes, bruises, punctures, burns, and frostbite. Stages of healing include: stopping bleeding, immune system protection/ white blood cells/ inflammation, and rebuilding. Scabs are a temporary, protective layer of hard, dried blood clots. New skin grows in from the edges inward. They are best left undisturbed.

Many external irritants can cause allergic reactions in ex-posed skin. This is known as allergic contact dermatitis and is characterized by redness and swelling due to Immune System activation. There could be severe itching. Many industrial chemicals can cause allergic dermatitis.

Ultraviolet exposure from sunlight is dose-related, and the highest doses occur between the two hours before and after noon, especially in summer. It is advisable to use wide-brimmed hats, protective clothing, and/or high-SPF sunscreens for outdoor midday activities.

Local skin “growths” can take the form of cysts (fluid-filled), lipomas (fatty accumulation), moles, or warts. Darkly pigmented, flaky, or waxy-looking growths could be skin cancer. The main rule-of-thumb for growths is to be aware of A, B, C or D changes. A is for Asymmetrical (odd-shaped). B is for Border irregularity/indistinct border, C is for Color changes/ variations over time. D is for steadily increasing Diameter. See a dermatologist if these changes occur.

Skin is surprisingly able to reveal internal disorders. Many diseases produce visible skin changes. Examples are:

• Yellowish skin—liver disease
• Blueish skin—low oxygen levels
• Pale skin—anemia or poor circulation
• Purple spots—clotting disorder
• Darkening patches—diabetes, lung cancer

How can you best take care of your amazing skin?

• Protect yourself from UV rays from sun exposure. Avoid tanning salons.
• Clean your skin gently. Don’t over wash or over soap. Soap is best used in sweaty, odorous areas. Avoid strong fragrances.
• Keep skin moisturized. Apply mild moisturizer—I recommend Vanicream, CeraVe, or Cetaphil—after bathing, and as needed.
• Eat a balanced diet, with fruits, vegetables, healthy protein, and healthy fats.
• Keep well hydrated.
• Exercise regularly, for optimal circulation.
• Wear rubber gloves if using harsh cleansers or solvents.
• Get annual dermatology exams or if you notice skin changes.

In summary, our skin is a multifunctional organ and system. It is exposed to the outside world and protects us 24/7/365! It receives essential information from the outside world, alerts us to dangers, and participates in familial and social bonding. It is amazingly versatile.

Nature has accomplished a brilliant design. It is amazingly versatile. The Tree of Life has gifted us with an advanced outer layer and it will function well and lifelong, if cared for.

Namaste! —Dr. Arnie

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.

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The Digestive System

Arnie Shapiro, M.D.
July – Aug 2025 • Vol 4, No 17

Our population of body cells run, for the most part, on consistent supplies of oxygen and glucose. The oxygen comes from the Earth’s atmosphere via our respiratory system and circulatory system. (Read up on both these systems HERE.) The glucose comes from the ingestion of carbohydrates, which are produced by the plant kingdom. The other nutrients our cells utilize are proteins (amino acids), fats, vitamins, and minerals/salts.

We can easily observe that all complex members of the animal kingdom have a front-end orifice, designed for the intake of liquids and foodstuffs, and a long, interior, alimentary canal—the digestive tract, which breaks down foodstuffs, as a food processor would, into a soupy pulp. The tract gradually absorbs the foodstuffs into the bloodstream for transport to all body cells. In adults, the digestive system has a tubular length of 20 to 25 feet! If flattened out, it has an interior surface area of approximately 90 square feet.

After chewing and swallowing, movement of the foodstuffs through the tract is guided by peristalsis. This refers to coordinated, sequential muscular contractions from throat to rectum. These contractions are controlled by the Autonomic Nervous System (ANS).

The stomach is the large (½ liter) initial holding chamber. It produces hydrochloric acid and digestive enzymes, and has muscular walls for slow churning.

The neurologic interplay between stomach and nervous system assesses fullness, and determines the timing and amount of emptying into the small intestine, through the pyloric valve. The small intestine is where most digestion and absorption take place. Strong enzymes from the pancreas and liver break down foodstuffs into molecules that can pass through the intestinal lining cells and enter the bloodstream.

All functions of the digestive system are coordinated by the Autonomic Nervous System (ANS). The gut-related parts of the ANS are called the Enteric Nervous System (ENS) (see next page). There is significant, two-way communication between the ENS and the brain, via the vagus nerve (a key part of the ANS).

The number of neurons (nerve cells) in the digestive system is a large fraction of the number of neurons in the brain, and its total body-nerve connections. As far as neurotransmitters go, there is more serotonin produced in the gut than in the brain! The digestive system has been called by many researchers the “second brain.”

With this great brain-gut connection, dysfunctions of one will likely affect the other. Many mental illnesses, including depression and anxiety disorders, cause digestive-system disruptions. Correspondingly, many digestive-system illnesses, like IBS, gastritis and colitis, heighten anxiety and depression.

Another strong player in the brain-gut connection is our gut microbiome. There is an astonishingly high number of friendly bacteria that reside in our colon. These are called “normal flora.” It is life-long, symbiotic mutualism. The gut microbiome can be disrupted by pathogens, viral, bacterial, or parasitic infections, that enter, and trigger an immune system reaction. Other disruptions of the gut microbiome and bowel function in general may arise from emotional disorders, either acute or chronic. Further, it has been found that a high diversity of gut microbiome species is related to overall wellness. Low diversity of gut microbiome species is linked with many mental-emotional disorders, as well as physical ailments.

How can we take good care of our amazing digestive system?

• Eat at regular times, day to day. Don’t skip breakfast.
• Choose a variety of foods: fruits, vegetables, whole grains, lean meats, nuts, peas, beans, olive oil, and low-fat dairy. Do your best to avoid fast foods, and highly-processed foods. Include some probiotic foods like yogurt, sauerkraut, kimchi, and kombucha.
• Hydrate well. Drink 6–8 glasses of clean water every day. Maintain moderation in alcohol and caffeine.
• Eat slowly and chew adequately. Don’t mix stress with digestion. Apply a re-laxation response before starting a meal. Be grateful for the food—savor it, eat mindfully.
• Maintain good oral health. Brush your teeth twice daily. Use dental floss daily. Visit your dentist every six months, including professional cleanings.
• Get regular, aerobic exercise. Wait an hour after meals before starting exercise.

In summary, our digestive system is a marvel of evolutionary and biological design. It provides the body’s organs, systems, and cells with the nutrients and liquids that are essential for well-being. The nerves within it are so extensive,

it acts as our “second brain.” It has a giant population of friendly microbes. If we give it love, appreciation, gratitude, wise food choices, and good hydration, it will serve us well through all our decades.

— 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.

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The Respiratory System!

Arnie Shapiro, M.D.
May – June 2025 • Vol 4, No 16

Inhale. Exhale. Repeat!

Breathing is something we do without having to think about it every minute of our lives. With approximately 12 breaths every minute, we take 18,000 breaths per day. Breathing is the only bodily process that is automatic/autonomic, and yet, it is  also amenable to our voluntary control.

Our Respiratory System is another masterpiece of DNA, derived over hundreds of millions of years of evolution. Its function is to get oxygen from the Earth’s atmosphere into our circulatory system, which transports it to all our body’s cells.

As with all higher, land-based animals, we have an oral and/or nasal orifice, an upper airway, a lower airway (trachea, bronchi), and two lungs that have an intimate connection to the circulatory system. More specifically, air enters our nostrils and/or mouth and gets routed through our throat, through our epiglottis (voice box), and into our trachea. The trachea is a tube from our “Adam’s apple” to our mid-chest. There, it divides into two bronchi. The bronchi are the diagonally downward trunks of two massive trees—the lungs—complete with thousands of branches. The ten million or so “leaves” of the two bronchial trees are tiny air sacs called alveoli.

Each alveolus has microscopic capillaries surrounding it, that readily pick up oxygen molecules. These countless oxygen molecules enter countless red blood cells, and get transported to the heart through pulmonary veins. Bright-red, oxygenated blood enters the left chambers of the heart and gets pumped to all organs and cells. The alveoli also collect waste products from the body cells, especially CO2, and these get breathed out.

Our brain (brain stem), has a respiratory center, which monitors blood O2 and CO2 levels, and sets the breathing accordingly to maintain optimal levels.

Another vital part of our respiratory system is the diaphragm. Lying under the lungs, it is a large dome-shaped muscle, attached to the inner ribs. Anatomically, it divides the chest cavity from the abdominal cavity. The contraction of the diaphragm requires stimulation from the phrenic nerve, originating in the respiratory center of the brain stem. The pace and volume of breathing is set in the brain stem.

During inhalation, as the diaphragm contracts, it flattens and lowers. This makes more space in the chest and pushes down on the abdomen. The increased space in the chest draws air in like the opening of an accordion. The corresponding downward push on the abdomen makes the sides and front expand, like pushing down on a beach ball.

When the diaphragm relaxes, it regains its dome shape, air exits the chest, like the closing of an accordion, and the abdominal walls lose expansion. The terms “abdominal breathing” and “diaphragmatic breathing” are one and the same.

Historically, in the past 3000 years, there have been various South-Asian and East-Asian meditative traditions that have used breathing practices to calm the mind in order to find inner peace. One such tradition, Yoga, emphasizes breathing with the qualities of deep, slow, smooth, and rhythmic.

In my experience, breathing with these qualities induces the Relaxation Response, and counters the Stress Response. It also instills a sense of gratitude.

Good foci for “attending our breathing” are the nostrils, the abdomen, and the breath sounds. How can we best take care of our remarkable Respiratory System?

1. Engage in regular, aerobic exercise: continuous, moderate, full-body activity, 20–30 minutes per day for 5–7 days per week.
2. Maintain a well-balanced diet.
3. Maintain good hydration.
4. Wear a mask if air quality is poor, stay indoors, and use an air purifier.
5. Engage in mindful, meditative, and conscious breathing to calm the mind and develop gratitude for the gifts of the Breath of Life!

In conclusion, our Respiratory System works for us 24/7/365 to supply vital oxygen to help run all our cellular activities. It breathes for us at rest and steps up in activity. It can be an anchor for staying in the present moment. All breaths are Fresh, New, and Now!

— 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.

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