The Complete Guide to Optimal Health
The Lord gave His word to ancient Israel, that if they would cleave strictly to Him, and do all His requirements, He would keep them from all the diseases such as He had brought upon the Egyptians; but this promise was given on the condition of obedience (CD p. 26.3)
The words spoken to Israel are true today of those who recover health of body or health of soul. "I am the Lord that healeth thee." Exodus 15:26
What is a definition of Disease?
Disease is an effort of nature to free the system from conditions that result from the violation of the laws of health. (MH p. 73)
What are the laws of health?
Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power--these are the true remedies. (MH p. 44)
The precious statements below are to be used as a guide to improving your health and preventing many diseases.
The strength of the system is in a great degree dependent on the amount of pure fresh air breathed. This is necessary for mental alertness that we do have proper fresh air. (HL p. 171)
In order to have good blood, we must breathe well. Full, deep inspirations of pure air, which fill the lungs with oxygen, purify the blood.
Improper breathing can cause
Exercise in the open air should be prescribed as a life-giving necessity. And for such exercises there is nothing better than the cultivation of the soil. Let patients have flower beds to care for, or work to do in the orchard or vegetable garden. As they are encouraged to leave their rooms and spend time in the open air, cultivating flowers or doing some other light, pleasant work, their attention will be diverted from themselves and their sufferings. (MH p. 264, 265)
Let fresh air flow through your home: Crack the windows at least one inch so fresh air comes in at night. Purify the home with plants.
Homes can have air that yields sick conditions such as: air fresheners, scented candles that can cause lead poisoning, radon gas emissions, lead paint that can cause brain injuries, moldy areas, that can cause mucus buildup and sinus conditions.
High levels of smug and pollution can increase strokes of those who live in industrialized, crowed cities.
Sunlight is one of the greatest blessings given by God to you. Sunlight is one of the most healing agents in nature.
Sunlight benefits include:
Diseases linked to sunlight deficiency include, but not limited to autoimmune disorders, defused muscular pain, lupus, arthritis, depression, diabetes, heart disease, rickets, jaundice, multiple sclerosis (MS), poor blood circulation, cancer, hormone related problems, cholesterol, high blood pressure.
Diabetes: sunlight has an insulin-like effect – it lowers the blood sugar in right proportion i.e. sunlight increases glycogen (stored sugar) in the body causing the blood sugar to be lowered.
Asthma patients who could hardly breathe, were able to inhale freely after a sunbath.
Stress: calms the nerves and increases adrenalin - more relaxed, better able to move through the day, resulting in peaceful restful sleep.
Cholesterol: since 1904 it was discovered that sunlight changes the cholesterol just under the skin into vitamin D. Because there is so much cholesterol just under the skin, when it is changed by sunlight into vitamin D, cholesterol in the blood is sent to take its place, thus lowering the cholesterol in the blood. 2 hours after a sunbath (exposure 45mins – 1 hour for darker complexion) reduces blood cholesterol by 13%.
Rickets (Vitamin D needed to calcify the bones in not present and so it bends bones easily in children, for adults, the calcium leaves the bones and they become softer)
Tuberculosis, bones, lungs, streptococcal infections, jaundice, fungus infections of the feet and toes, common cold, flu (colds are more during the rainy/winter seasons when there is less sunlight), spinal meningitis, germs – kills germs and changes skin oils into bacterial agents, acne, increases white blood cells to build immune system. (Neutrophils in the blood cells are stimulated to eat up bacteria, fungus and other bacteria)
Lighter skinned individuals require 10 to 15 minutes of sunlight daily, while darker skinned individuals, require between 45min - 1 ½ hour between the hours of 9:00am-3:00pm.
To avoid sunburn: Cover body properly (long sleeves and hat), drink lots of water, eat a healthy balanced low-fat plant-based diet.
There is a receptor on every cell in the body for Vitamin D. Vitamin D is a stored nutrient and when one is not exposed to sunlight it pulls from storage.
Vitamin D - take 5000iu daily, until your levels are back in line. Correct Levels of vitamin D are 40 ng/mL to 100 ng/mL (once the levels get above 150 ng/mL with supplement it can become toxic to the body however if the levels get above 150 ng/mL with Natural Sunlight then you are fine.) For the colder climate, as a regular maintenance from June – September use the Natural Sunlight, May and October take 1000iu daily, April and November take 2000iu daily, March and December take 3000iu daily, January and February take 5000iu daily. Do Not exceed the recommended vitamin D level. Remember that the liquid vitamin D with fat is best and easily absorbed (vitamin D is a fat soluble vitamin, so it requires fat in order for it to be absorbed).
If you live in a warmer climate please use the natural sunlight (45-90 minutes daily between the hours of 9:00 am – 3:00 pm daily). (MS/diabetes/high blood pressure/all bone problems/colon and breast cancer).
PS: If you are deficient in vitamin D, then you will need to take the prescription dosage or the equivalent of 5,000iu per day for 8 weeks of supplemental vitamin D (liquid is better and taken with plant based fats is best for maximum absorption because vitamin D is a fat soluble vitamin).
True temperance teaches total abstinence of that which is harmful and moderate use of that which is good.
"Indulgence in eating too frequently, and in too large quantities, overtaxes the digestive organs, and produces a feverish state of the system. The blood becomes impure, and then diseases of various kinds occur." – R&H, September 5, 1899 "
Abstemiousness in diet and control of the passions will preserve the intellect and give mental and moral vigor, enabling men to bring all their propensities under the control of the higher powers, and to discern between right and wrong, the sacred and the common." -- Testimonies, Vol. 3, p. 491
Let moderation be known in all things. Phil 4:5
Irregular hours for eating and sleeping saps the brain forces. 2MCP 388.1
Do you have trouble sleeping?
Our Creator in His great wisdom, provided lots of varieties of foods for our enjoyment and to keep us healthy.
Man’s original diet constituted of fruits, grains, seeds and nuts. Genesis 1:29, says, “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”
After sin, plants were introduced to the diet, Genesis 3:18, says, “Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field; in the sweat of thy face shalt thou eat bread…”
Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect, that are not afforded by a more complex and stimulating diet. (CD p. 81.2)
After the flood the people ate largely of animal food. God saw that the ways of man were corrupt, and that he was disposed to exalt himself proudly against his Creator and to follow the inclinations of his own heart. And He permitted that long-lived race to eat animal food to shorten their sinful lives. Soon after the flood the race began to rapidly decrease in size, and in length of years. (CD p. 373.3)
The stomach must have careful attention. It must not be kept in continual operation. Give this misused and much-abused organ some peace and quiet and rest. After the stomach has done its work for one meal, do not crowd more work upon it before it has had a chance to rest and before a sufficient supply of gastric juice is provided by nature to care for more food. Five hours at least should elapse between each meal, and always bear in mind that if you would give it a trial, you would find that two meals are better than three. (CD p. 173.1 art. 267)
After the regular meal is eaten, the stomach should be allowed to rest for five hours. Not a particle of food should be introduced into the stomach till the next meal. In this interval the stomach will perform its work, and will then be in a condition to receive more food. (CD p. 179.1 art. 281)
In no case should the meals be irregular. If dinner is eaten an hour or two before the usual time, the stomach is unprepared for the new burden; for it has not yet disposed of the food eaten at the previous meal, and has not vital force for new work. Thus the system is overtaxed. (CD p. 179.2)
Neither should the meals be delayed one or two hours, to suit circumstances, or in order that a certain amount of work may be accomplished. The stomach calls for food at the time it is accustomed to receive it. If that time is delayed, the vitality of the system decreases, and finally reaches so low an ebb that the appetite is entirely gone. If food is then taken, the stomach is unable to properly care for it. The food cannot be converted into good blood. (CD p. 179.3)
If all would eat at regular periods, not tasting anything between meals, they would be ready for their meals, and would find a pleasure in eating that would repay them for their effort. (CD p. 179.4)
If you or someone you know is suffering from any sickness or disease or would like to live a healthy lifestyle, it is imperative for you to adhere to the following:
Condiments, Spices, Fermented Items
Avoid all condiments, mustards, mayonnaise, vegennaise, nayonnaise, ketchup, vinaigrette dressings, worcestershire sauce, barbecue sauces. If you are insistent on using any of the above condiments, see our recommended cookbooks for numerous healthy substitutes.
Avoid all fermented items. These items include but are not limited to:
Meats, Cheeses, and Miscellaneous Items
Despite popular belief, Avocado, Nuts and Coconut and does not contain cholesterol. Avocado, in fact, lowers cholesterol. However, avocado, nuts and coconut should be eaten in moderation because of their high fat and oil content.
The oil in the olives relieves constipation, and for consumptives, and for those who have inflamed, irritated stomachs, it is better than any drug. As a food it is better than any oil coming secondhand from animals. (CD p. 349.4)
When properly prepared, olives, like nuts, supply the place of butter and flesh meats. The oil, as eaten in the olive, is far preferable to animal oil or fat. (CD p. 350)
If you are struggling with reversing heart disease, refrain from the use of all oils. Use nuts for your fat intake.
Salt is essential to making good blood.
The best salt to use would be one that has iodine and other trace minerals. Iodine is essential in regulating the thyroid function. Without it, one may develop thyroid related conditions, including goiter and greaves disease.
The use of soda or baking powder in bread making is harmful and unnecessary.
Soda causes inflammation of the stomach, and often poisons the entire system. (CD p. 342)
Sodium bicarbonate found in baking powder and baking soda irritates the stomach and causes the PH level in the stomach to remain high, thus preventing the manufacture of the intrinsic factor which his essential in breaking down protein in the stomach and the production of vitamin B12 in the intestines. High PH levels also prevents the digestion of protein in the stomach.
It would be wise therefore, to avoid the use of items containing sodium bicarbonate. However, do not despair, Calcium bi-carbonate is a safer substitute in your dishes.
Sugar is not good for the stomach. It causes fermentation and this clouds the brain and brings peevishness into the disposition. (CD p. 327)
It Clogs the system, …affects the brain directly and …sugar when largely used, is more injurious than meat (CD p. 328)
Eating and drinking together causes food to ferment in the stomach; thus, producing as much as 32 oz of alcohol in the body. (Have you ever wondered why Christians have beer bellies and they don’t drink liquor?)
All meals should be eaten on a regular schedule, 7 days a week, with no more than a 30 minutes time difference in schedule. Meals should be eaten at least 5-6 hours apart.
Even temperature is essential to good circulation. Clothing should cover the extremities (arms and legs) in cold weather. Clothing should not be too scanty and short. When clothing does not cover the arms and legs in cold weather, the blood rushes to the organs and causes a concentration of blood to the heart and the trunk area.
If you feel you must have supper, then it should be a light a supper. For example, fresh fruit and whole grain crackers or bread with a natural fruit spread on it. However, this meal should be eaten at least three hours before going to bed.
To learn more, it is recommended that one read the following books in their entirety: Ministry of Healing or Pathways to Health and Happiness chapters on Prayer for the Sick, Mind Cure, and Diet and Health.
In health and in sickness, pure water is one of heaven’s choisest blessings. It helps to purify and detoxify the body inside and outside.
Water, the most plentiful substance in the body, makes up more than 60 percent of its total weight.
Water protects the eyes from drying out; thus, preserving sight. Water makes the skin soft and pliable, keeping it from becoming cracked, dry, and shriveled.
Without water, one could not breathe. Before oxygen can pass into or carbon dioxide out of the blood, they must first dissolve in a thin film of water that lines each air sac in the lungs and surrounds each tissue cell in the body.
At least 8 glasses (64 oz) of water should be drunk each day. 8-16 oz of warm water should be taken before breakfast. Water should be taken 15 - 30 minutes before the meal or 2 hours after the meal.
Water aids with relieving constipation and reduces the risk of cancer of the colon, bladder and urinary track.
Please drink water until your urine is pale yellow to clear.
The brain contains 85% water. Studies have shown that most people are constantly partially dehydrated; as a result, their brain is working considerably below its capacity and potential.
We teach from three perspectives:
The Bible is God's revelation to mankind, through His word we get to know more of His will.
Any inspired writings that harmonize with the word of God.
Good science is that which harmonizes with the Bible and inspired writings.
Disease and Sickness occurs as a result from one of the following three causes:
Disease never comes without a cause. (MH p. 94)
What is a Definition for Disease?
Disease is an effort of nature to free the system from conditions that result from a violation of the laws of health. (PATH, 37)
What are The Laws of Health?
Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power--these are the true remedies.
Cause to be ascertained.
In case of sickness, the cause should be ascertained. Unhealthful conditions should be changed, wrong habits corrected. Then nature is to be assisted in her effort to expel impurities and to re-establish right conditions in the system. (MH p. 127.1)
Drugs and disease.
Drugs never cure disease; they only change its form and location. . . . When drugs are introduced into the system, for a time they seem to have a beneficial effect. A change may take place, but the disease is not cured. It will manifest itself in some other form. The disease which the drug was given to cure may disappear, but only to reappear in a new form, such as skin diseases, ulcers, painful, diseased joints, and sometimes in a more dangerous and deadly form. . . . Nature keeps struggling, and the patient suffers with different ailments, until there is a sudden breaking down in her efforts, and death follows.– (HL p. 243.3)
If the harmonious working of the system has become unbalanced by overwork, overeating, or other irregularities, do not endeavor to adjust the difficulties by adding a burden of poisonous medicines. (MH p. 94)
People need to be taught that drugs do not cure disease. It is true that they sometimes afford present relief, and the patient appears to recover as the result of their use; this is because nature has sufficient vital force to expel the poison and to correct the conditions that caused the disease. Health is recovered in spite of the drug. But in most cases the drug only changes the form and location of the disease. Often the effect of the poison seems to be overcome for a time, but the results remain in the system and work great harm at some later period. (MH p. 126.3)
Patient appears to recover as a result of their use; this is because nature has sufficient vital force to expel the poison and correct the conditions that caused the disease - health is recovered in spite of the drug (PATH p. 36)
Use of Natural Remedies requires effort.
The use of natural remedies requires an amount of care and effort that many are not willing to give. Nature's process of healing and up building is gradual, and to the impatient it seems slow. The surrender of hurtful indulgences requires sacrifice. But in the end it will be found that nature, untrammeled, does her work wisely and well. Those who persevere in obedience to her laws will reap the reward in health of body and health of mind. (MH p. 128)
But in the end it will be found that nature, untrammeled, does her work wisely and well. Those who persevere in obedience to her laws will reap the reward in health of body and health of mind. (MH p. 44)
Too little attention is generally given to the preservation of health.
It is far better to prevent disease than to know how to treat it when contracted. (MH p. 128)
By the use of poisonous drugs, many bring upon themselves lifelong illness, and many lives are lost that might be saved by the use of natural methods of healing. (MH p. 128)
Health is spiritual.
To those who desire prayer for their restoration to health, it should be made plain that the violation of God’s law, whether natural or spiritual, is sin, and that in order for them to receive His blessing, sin must be confessed and forsaken. (PATH p. 72)
I saw that the reason why God did not hear the prayers of His servants for the sick among us more fully was that He could not be glorified in so doing while they were violating the laws of health. (CD p. 25 – 26)
The following quotations shares key references on the Spiritual Component of Health:
Romans 12:1,2 - God’s expectation for our bodies
Proverbs 26:2 - Nothing comes without a cause
John 5:1-15 - The lame man at Bethesda
John 9:1-7 - The blind man – what was the cause
John 11:1-14 - Lazarus’ death
Numbers 12:1-15 - Leadership and backbiting
Luke 5:12-25 - The paralytic
Job 42:7 - Examine Job’s case
2 Samuel 11:12 - David’s adultery, murder, the birth and death of a child
2 Samuel 12:24 - David’s deepest repentance – despite error the blessings still come
To learn more about what is mentioned in this fact sheet, refer to the following books:
365 Total Wellness by James Luke and Natalie Nash
Health Power - Health by Choice not by Chance
Ministry of Healing
Counsels on Diet and Foods
Counsels on Health
It’s All Good
The Optimal Diet
Of These Ye May Freely Eat
Give Them Something Better
Encyclopedia of Foods and Their Healing Power