The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Benson, Herbert, and Miriam Z. Klipper. The Relaxation Response. Updated ed. New York: Whole Care, 2000.

Dr. Benson presents the relaxation response as a natural ability of people to reduce the activities of their sympathetic nervous system. The sympathetic nervous system is our “involuntary” nervous system, which responds to stress and relates to our fight-or-flight response.

For a variety of reason, modern living causes us to respond inappropriately to stresses with the fight-or-flight response. This leads to hypertension, or high blood pressure, which significantly contributes to atherosclerosis, or hardening of the arteries, and other diseases like heart attach or stroke. Benson is a cardiologist, so much of the book focuses on high blood pressure and related diseases.


The relaxation response is something of an opposite of the fight-or-flight response. Instead of preparing the body for action, it is a state of relative inaction and recovery. Blood pressure and oxygen use are lower during the relaxation response. Regular elicitation of the response results in generally lower blood pressure, and hopefully reduced risk and severity of related diseases.

Also in contrast to the fight-or-flight response, which kicks in automatically, the one must consciously enter the relaxation response. Though many techniques may elicit the response, they all amount to some form of meditation.

Two essential meditative practices that activate the response are a mental device and a passive attitude. The mental device is usually a word or phrase repeated silently or aloud. It may also be a gaze fixed upon an object. This focuses the attention and reduces distraction. When thoughts or outside stimuli distract, return to the mantra or fixed gaze.

A passive attitude is also necessary; it may be the most important thing. Disregard distractions. Do not try to force the relaxation response, let it happen. Do not worry about getting it right.

A quiet location and a comfortable position aid meditation. Too much comfort may result in falling asleep. Sleep is different from the relaxation response.

Timeless Healing by Herbert Benson with Marg Stark

Herbert Benson, M.D., is known for discovering the relaxation response. This is a natural, restorative state of the body that can be elicited with practices similar to meditation. Though the relaxation response is discussed in this book, it is not the focus.

Timeless Healing is about the power of the mind, especially the power of belief, to cause or accelerate healing. Benson specifically refers to the well-documented placebo effect, which he refers to as “remembered wellness.” Remembered wellness is a phenomena distinct from the relaxation response, though both can be useful.

Benson summarizes the results of several studies related to remembered wellness. Patient beliefs, caregiver beliefs, and positive patient-caregiver relationships have significant, large effects on healing and the effectiveness of medical treatment. The body affects the brain and the brain powerfully effects the body; they are intimately linked and there is no body-mind dichotomy.

This connection between body and mind was recognized in historic medicine. Because the processes of the body were not understood, ancient physicians relied heavily on remembered wellness. As scientific knowledge increased, medical practitioners became reluctant to acknowledge the effect of remembered wellness, instead preferring the newfound power of science.

That very science had to account for remembered wellness. The placebo effect in powerful.  Traditionally, placebos were thought to be about 30 percent effective; studies conducted by Benson and his associates showed them to be 70 to 90 percent effective. Instead of dismissing the placebo effect as an oddity, Benson advocates recognizing and using remembered wellness in medical practice, patient care, and especially self-care.

Another element of belief that affects health is faith. We seem to be wired to believe in God (or something greater or an ultimate power).  Benson sites studies that show that regardless of the particulars, religious beliefs and observances contribute to healing. He refers to the combination of remembered wellness, the relaxation response and belief as the “Faith Factor.”

Mind-body medicine has gained popularity in the 17 years since Timeless Healing was published, but the overall medical system has not changed a lot, in spite of the constant talk about and changes to medical policy. There is still relevance to Benson’s chapter on incorporating remembered wellness into the medical system, and the billions that could be saved by helping people heal themselves of the mostly stress-related symptoms that drive them to physicians. The book also has a chapter on how an individual can incorporate remembered wellness into his self-care and his relationship with his physician and medical care.

Some strategies for self-care using remembered wellness include

-challenging negative automatic thoughts,

-using visualization and affirmations (especially combined with eliciting the relaxation response),

-focusing on helping others,

-letting go of worries (and stopping obsessing over health and all the medical news),

-recognizing the healing power within yourself while wisely recognizing the need for medical care,

-finding trustworthy guides and advisors

-trusting your instincts and recognize the value of your emotions as well as analytical facts, and

-letting your faith, religion, or belief in God be part of your healing.

There is also a note of warning in the book. The placebo effect can also produce negative results, or a “nocebo” effect. Our beliefs can cause illness and negate the effectiveness of medication. Negative beliefs, stress and worry are bad for your health.

Herbert Benson also wrote The Relaxation Response.

If you’re interested in this book, you may also be interested in

Change Your Brain Change Your Body by Daniel G. Amen

Rapt by Winifred Gallagher

Benson, Herbert, with Marg Stark. Timeless Healing: The Power of Biology and Belief. New York: Scribner, 1996.

More from Keenan Patterson at Google+

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

We can face all kinds of situations that cause anxiety. For some of us, that anxiety can be overwhelming and get in the way of living the life we want. Feelings of anxiety are produced in the brain as a response to triggering circumstances, and we can retrain our brains to lessen our anxious responses. Psychologist Catherine M. Pittman and her co-author Elizabeth M. Karle explain this in Rewire Your Anxious Brain.

The authors devote quite a bit of the book to describing the workings of those parts of the brain most involved in our sense of fear and anxiety. These are the amygdala and the cortex.

The amygdala has a lot of control over our fight, flight or freeze response. It is centrally located and well connected in the brain, so it can produce a powerful response before our thinking mind—the cortex—can figure out what is going on. In addition, the amygdala has its own emotional memories, independent of the cortex, so you may have an anxious response to a stimulus you have little conscious awareness of.

A big part of dealing with anxiety is retraining the amygdala. This can be difficult because it involves exposure to situations that produce anxiety. When you face those situations and see that there is no negative impact, or that they were less than you expected and you can handle it (you didn’t die), your amygdala learns that these situation aren’t so threatening and it will stop producing anxious responses. The authors show how you can take this in steps, starting will less anxiety-inducing stimulus and working your way up, but it may be faster to dive into the deep end.

Retraining the amygdala can be aided by relaxation. The book describes several relaxation practices.

Though the amygdala is always involved in producing anxiety, the cortex can be the source of it or can perpetuate it. Retraining the cortex is mainly a matter of changing your thinking. When you recognize anxiety-producing thoughts, you can change what you are thinking. You might use countering thoughts that you prepared for the situation or you might distract yourself by thinking of something altogether different. Mindfulness is a helpful practice in that it helps you to recognize that your thoughts are not necessarily the reality and you can remain peaceful while the thoughts come and go.

The book is a mix of science and how-to aimed and helping anxious people find relief. The authors strongly suggest that you get help, and I think this is a reasonable suggestion. If anxiety is interfering with your life, you will probably benefit from the aid of a professional. This book can help you understand what is happening and what can be done about it, but you may need some help to actually adapt them your own needs and put them into practice.

If you’re interested in this book, you may also be interested in

The Procrastination Equation by Piers Steel

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Secrets You Keep from Yourself by Dan Neuharth

The Solution by Lucinda Bassett

Solve for Happy by Mo Gawdat

Pittman, Catherine M., & Elizabeth M. Karle. Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic & Worry. Oakland, CA: New Harbinger, 2015.

Cure by Jo Marchant

Over my lifetime, I’ve observed an increasing interest in the connection between mind and body. It is not a new concept, but it has gained ground and the Cartesian distinction between mind and body has eroded. However, how we are still learning how it works and the extent to which it is effective in the treatment of disease. Geneticist and science writer Jo Marchant explores these issues in Cure.

Marchant considers three areas in which there appears to be mind-body connections that have promise for use in medical settings. First is the placebo effect. Next, she looks at meditation, biofeedback and hypnosis. Finally, she discusses the effects of our viewpoint, especially how increase or reduce stress.

We are equipped with an internal pharmacy that can reduce or aggravate pain, and it can be triggered by something as vague as our expectations. This placebo affect can be as powerful as drugs at reducing pain and some other symptoms of disease, which can make it difficult to test the effectiveness of drugs. Some physicians are starting to change their minds about the placebo effect. Instead of seeing it as a problem that gets in the way of testing drugs, they are seeing it a potential substitute for drugs. The placebo effect has limitations; it can reduce pain and symptoms, but it does not cure the underlying disease or injury. There is also a nocebo effect, which causes pain and fatigue.

Another interesting effect discussed by Marchant is conditioning of the immune system. In some cases, we can prompt the immune system to have a conditioned response; we can train it. After taking a drug, the immune system can reproduce the response to the drug at lower doses. We can strengthen the conditioning by accompanying the drug with strong rituals; repeating the rituals can produce the response to some degree. This holds some promise for improving the effectiveness of drugs and reducing the dose needed to be effective, especially when a drug as serious side effects. I thought this was fascinating.

Our brain is more connected, and in control, of our bodily functions that we previously realized. Meditation, hypnosis and biofeedback can allow people to exercise control over operations of the body that were previously thought to be automatic or even independent of the brain. This includes pain, blood flow, stress response, heart rate variability and vagal tone.

Relationships also have a profound effect on our health. Strong social connections keep us young, and lack of relationships is harmful to our health. Our own compassion for others can reduce stress hormones and inflammation. When physicians, surgeons, nurses and other health care professionals care for their patients as people, those patients receiving the emotional support experience less pain and longer lives.

Marchant shows there is potential for a new way of doing medicine, or room to reintroduce older practices. By slowing down and showing genuine concern for patients, doctors can multiply the effect of their treatment. Teaching people to slow down and pay attention to their bodies, the people they love and the good things in their lives, we can take advantage of the healing capacities of the mind and body. Medicine can be less about dispensing drugs and more about lifestyle and relationship.

If you’re interested in this book, you may also be interested in

The Beethoven Factor by Paul Pearsall

Change Your Brain Change Your Body by Daniel G. Amen

Descarte’s Secret Notebook by Amir D. Aczel

Ecclesiastes

The Genius in All of Us by David Shenk

I Can Make You Happy by Paul McKenna

I Can Make You Thin by Paul McKenna

Instant Self-Hypnosis by Forbes Robbins Blair

Job

The Last Self-Help Book You'll Ever Need by Paul Pearsall

Overwhelmed by Brigid Schulte

Psalms

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

The Road Less Traveled by M. Scott Peck

The Solution by Lucinda Bassett

Solve for Happy by Mo Gawdat

Suggestible You by Erik Vance

Switch on Your Brain by Caroline Leaf

Take the Leap by Heather McCloskey Beck

Timeless Healing by Herbert Benson with Marg Stark

Writing Down the Bones by Natalie Goldberg

Marchant, Jo. Cure: A Journey into the Science of Mind over Body. New York: Crown, 2016.

Change Your Brain Change Your Body by Daniel G. Amen

Amen, Daniel G. Change Your Brain Change Your Body: Use Your Brain to Get and Keep the Body You Have Always Wanted. New York: Harmony Books, 2010.


Psychiatrist Daniel G. Amen explores the brain-body connection in his medical practice and in this book. In particular, Change Your Brain Change Your Body focuses on how taking care of the health of your brain can result in better health for your entire body.

In the early chapters of the book, Amen makes the case for brain health and how it can affect the health of the rest of the body. This is enhances by images from SPECT scans, which Amen uses in his practice to measure activity in different parts of the brain.

The subtitle of the book touts the brain as a means to get “the body you’ve always wanted.” For me, that includes getting my weight under control, and several chapters are devoted to the subject. There is no escaping a good diet and exercise, both of which get a chapter. What Amen adds is that an understanding of how one’s brain works can help on curb cravings and address brain deficiencies that may be roadblocks to sticking to a weight loss program. By addressing problems in the brain, one becomes more able to address problems with weight.

Good health is more than proper weight. It includes the skin, heart and glands. Good health is also a full life, which includes relationships, the ability worthy pursue worthy goals and the capacity to remember and savor our experiences. Each of these issues is addressed.

Amen doesn’t prescribe a single solution for everyone. Depending on your brain issues, the solution may be as simple as diet and exercise, it may include supplementation or even particular medications or therapies. Obviously, medical interventions should only be undertaken with the supervision of a physician and you should supplementation and physical fitness programs with yours.

The book doesn’t stick too close to traditional medicine. Amen thinks nutritional supplements can be useful and can reduce reliance on medications, but supplements can have issues of drug interaction and side effects that should be covered with a physician. He suggests meditation for stress management and has used hypnosis in his practice to address several issues including weight loss. (For those interested in meditation, Amen recommends The Relaxation Response by Herbert Benson. Hypnosis is recommended in other weight loss books including I Can Make You Thin by Paul McKenna, which includes a self-hypnosis CD.)

In some ways, the book could say change your body change your brain. Many of Amen’s recommendations, especially related to diet and exercise are good recommendations for physical health. Throughout the book, he says that what is good for the heart is good for the brain. He even mentions a study that shows that physically active children perform better academically.

If your interested in this book, you may also be interested in
The Emotional Energy Factor by Mira Kirshenbaum
How Much Does Your Soul Weigh? by Dorie McCubbrey
I Can Make You Thin by Paul McKenna
Instant Self-Hypnosis by Forbes Robbins Blair
The Relaxation Response by Herbert Benson with Miriam Z. Klipper

What I Read (9)

Date: March 24, 2007
Title: The Beethoven Factor Author: Paul Pearsall
Thoughts: “Remember, the first mental food of your day will set your mental tone for the entire day” (quote from the book).

Date: March 31, 2007
Title: The Big Sleep
Author: Raymond Chandler
Thoughts: These stories don’t end when everything seems to be tied up. If things to feel right to Marlowe, he’ll unravel his case, put a new twist on it and tie it up in a new way.

Date: April 12 & 14, 2007
Titles: Henry Huggins, Beezus and Ramona, Ramona the Brave
Author: Beverly Cleary
Thoughts: I read and enjoyed these books as a kid. I enjoyed them again, especially Beezus and Ramona. These books were loaned to me by a friend who still had them from her childhood. The first time I read them, I checked them out from my elementary school library.

Date: May 6, 2007
Title: The Richest Man Who Ever Lived
Author: Steven K. Scott
Thoughts: I have taken the challenge to read Proverbs every day.

Date: May 8, 2007
Title: Proverbs
Thoughts:
“I love those who love me [Wisdom],
And those who seek me diligently will find me.
Riches and honor are with me,
Enduring riches and righteousness.
My fruit is better than gold, yes, than fine gold,
And my revenue than choice silver” (Proverbs 8:17-19).

Date: May 10, 2007
Title: The Ghost Map
Author: Steven Johnson
Thoughts: There seems to be a subtle implication that Rev. Whitehead’s r
easonableness was unique among religious people, not the norm.

Date: July 8, 2007
Title: The Christian’s Secret of a Happy Life Author: Hannah Whitall Smith
Thoughts: I enjoyed this book. I wish I had come across it as a young Christian. I’d like to read it again some day.

Date: July 12, 2007
Title: The Relaxation Response
Author: Herbert Benson with Miriam Z. Klipper
Thoughts: This is very interesting. If we have such a way to manage stress and counteract some of its worst effects, why aren’t we using it? I’m not signing up for TM, but surely, I can elicit this response in an appropriate way.

Other parts of What I Read:
Part 1, Part 2, Part 3, Part 4, Part 5,
Part 6, Part 7, Part 8

Superimmunity by Paul Pearsall

Psychologist Paul Pearsall was an early proponent of current notions of mind-body medicine. For Pearsall, it was important to heal a person’s life even if it wasn’t possible to cure their disease. Often a disease can be the body’s way of getting a person’s attention, and letting him know a change is needed. People who make those changes can experience healing, sometimes in the form of a cure and sometime as health and happiness in the midst of disease. Pearsall described some of his ideas in Superimmunity.

In this book, Pearsall draws from Eastern medicine an organizing theme: hot and cold thinking. Hot thinkers are fast, impatient, black-or-white thinkers. They can be judgmental and prone to exaggeration, overreaction and isolation. Cold thinkers overreact to trivial things and underreact to important things. They are prone to passivity and feeling of inadequacy. They are isolated in their own way, and though often out of touch with their emotions, they often despair.

The body responds to these thinking styles. Hot reactors are always on the attack, and their immune systems attack their bodies. Heart disease is associated with hot people. Cold reactors are inactive, so their bodies may respond with excessive activity, particularly cell growth (i.e. cancer).

Pearsall does not eschew medicine. If you are facing a serious illness, the likes of heart disease or cancer, you need a lot of medical help. However, you also need to enlist the aid of your own immune system, which may be doing something counterproductive if it is very active at all. You’re immune system is closely linked to your brain, more so that was commonly thought when Pearsall was writing in the 1980s, so getting the best immune response calls for leaving hot or cold thinking for something more balanced.

“Until recently, we have behaved as if the immune system were somehow separate from us, doing its job secretly, automatically, beyond our control…. Research now tells us that our immune system functions within a supersystem of mind and body,” Paul Pearsall, Superimmunity

Superimmunity includes many tests to help you identify if you tend to be a hot or cold thinker (you can be both). From there, Pearsall offers strategies for cooling off or warming up your thinking as needed. This can mean observing your body, listening to your disease and getting in touch with your emotions in ways that can be unfamiliar to one in the throes of hot or cold reaction. This self-evaluation that reveals the underlying dysfunction, and your own exploration and imagination may uncover your path to healing.

Pearsall does not suggest that changing your thinking will always lead to a cure, though sometimes it might. Disease and mortality are part of being a human. However, you can truly live while you are alive, and in this since experience healing. Life is more than surviving, eating, drinking and breathing. It is important to live as fully as you can.

Paul Pearsall also wrote

The Beethoven Factor

The Last Self-Help Book You'll Ever Need

Toxic Success

If you’re interested in this book, you may also be interested in

Change Your Brain Change Your Body by Daniel G. Amen

The Relaxation Response by Herbert Bnson with Miriam Z. Klipper

The Road Less Traveled by M. Scott Peck

Timeless Healing by Herbert Benson with Marg Stark

Pearsall, Paul. Superimmunity: Master Your Emotions & Improve Your Health. New York: McGraw-Hill, 1987.

Women’s History Month Links

I’m coming a little late to Women’s History Month. Here is a selection of books by and about women.

Beezus and Ramona by Beverly Cleary
The Big Necessity by Rose George (also here and here)

The Christian’s Secret to a Happy Life by Hannah Whitall Smith

Doing Work You Love by Cheryl Gilman
Don’t Grow Old—Grow Up! by Dorothy Carnegie
Dreams of Iron and Steel by Deborah Cadbury

The Emotional Energy Factor by Mira Kirshenbaum (also here)

Finding Your Writer’s Voice by Thaisa Frank & Dorothy Wall

Girl, 15, Charming but Insane by Sue Limb
Good Dog. Stay. by Anna Quindlen
Gratitude by Melody Beattie (also here)
The Great Stink by Clare Clark

Henry Huggins by Beverly Cleary
How Much Does Your Soul Weigh? by Dorie McCubbrey
How to Write a Manual by Elizabeth Slatkin
How to Write Mysteries by Shannon OCork (also here)

Idea Mapping by Jamie Nast

Keeping a Journal You Love by Sheila Bender

The Last Taboo by Maggie Black and Ben Fawcett
The Lighthouse Stevensons by Bella Bathurst
Little Shifts by Suzanna Beth Stinnet

The Man Who Loved Books too Much by Allison Hoover Bartlett
The Millionaire Maker by Loral Langemeier

Ramona the Brave by Beverly Cleary
The Relaxation Response by Herbert Bensen with Mariam Z. Klipper

Simple Pictures are Best by Nancy Willard, illustrated by Tomie de Paola (also here)
Stories for a Man’s Heart by Al and Alice Gray
The Success Principles by Jack Canfield with Janet Switzer

True Blood by Charlaine Harris

Walk Away the Pounds by Leslie Sansone
Why Aren’t You Your Own Boss by Paul & Sarah Edwards & Peter Economy
Why Good Things Happen to Good People by Stephen Post & Jill Neimark (also here)
Write It Down, Make It Happen by Henriette Anne Klaus

The Vulnerable Fortress by James R. Taylor and Elizabeth J. Van Every

You Can Write a Column by Monica McCabe Cardoza

I don’t consider the author’s sex when picking books to read or review for this site. I just read what I like. Almost 19 percent of the books I’ve reviewed so far have a woman author or coauthor. They are represented in all the major areas covered on this blog, but seem to be a little more common in fiction and the nonfiction topics of writing and self-help/psychology.

150 Book Reviews Posted on Keenan’s Book Reviews

We’ve posted reviews of 150 books on this blog so far. The most recent 50 are listed below in alphabetical order by title.

The 4-Hour Workweek by Timothy Ferriss
8 Minutes in the Morning for Extra-Easy Weight Loss by Jorge Cruise
Acres of Diamonds by Russel H. Conwell
Attitude is Everything by Jeff Keller
The Beethoven Factor by Paul Pearsall
Beezus and Ramona by Beverly Cleary
The Big Sleep by Raymond Chandler
Changing for Good by James O. Prochaska et al
The Christian’s Secret to a Happy Life by Hannah Whitall Smith
The Club of Queer Trades by G. K. Chesterton

The Complete Verse and Other Nonsense by Edward Lear
Copernicus’ Secret by Jack Repcheck
The Dangerous Duty of Delight by John Piper
The Dain Curse by Dashiell Hammett
Descarte’s Secret Notebook by Amir D. Aczel
The Difference Maker by John C. Maxwell
The Elements of Technical Writing by Gary Blake and Robert W. Bly
The Emotional Energy Factor by Mira Kirshenbaum
Fathered by God by John Eldredge
Follow Your Heart by Andrew Matthews

Genesis
The Golden Age of DC Comics by Les Daniels et al
Henry Huggins by Beverly Cleary
The Hunter adapted by Darwyn Cook
Idea Mapping by Jamie Nast
The Innocence of Father Brown by G. K. Chesterton
Instant Self-Hypnosis by Forbes Robbins Blair
The Invention of Air by Steven Johnson
Keeping a Journal You Love by Sheila Bender
Kidnapped by Robert Louis Stevenson

Language and the Pursuit of Happiness by Chalmers Brothers
The Man Who Loved Books too Much by Allison Hoover Bartlett
Mastering Fiction Writing by Kit Reed
Maus by Art Spiegelman
The Mindful Way through Depression by Mark Williams et al
The Numbers behind NUMB3RS by Keith Devlin & Gary Lorden
The Numbers Game by Michael Blastland & Andrew Dilnot
The Once and Future King by T. H. White
Peace of Mind through Possibility Thinking by Robert H. Schuller
The Private Investigator’s Handbook by Chuck Chambers

Ramona the Brave by Beverly Cleary
The Richest Man Who Ever Lived by Steven K. Scott
The Secret of the Ages by Robert Collier
Tortilla Flat by John Steinbeck
Triumvirate by Bruce Chadwick
Water by Marq de Villiers
The Way of the Wild Heart by John Eldredge
When the Rivers Run Dry by Fred Pearce
You Can Write a Column by Monica McCabe Cardoza
Your Intelligence Makeover by Edward F. Droge, Jr.

Additional or expanded reviews have been posted on these books:
The Amazing Adventure of Kavalier and Clay by Michael Chabon
The Big Necessity by Rose George
Blink by Macolm Gladwell
The Chinatown Death Cloud Peril by Paul Malmont
The Emotional Energy Factory by Mira Kirshenbaum
Epic by John Eldredge
The Ghost Map by Stephen Johnson
God Wants You to be Rich by Paul Zane Pilzer
The Gospel of Luke
Gratitude by Melody Beattie
The Great Divorce by C. S. Lewis
His Excellency by Joseph J. Ellis
How to Write Mysteries by Shannon OCork
The Joy of Supernatural Thinking by Bill Bright
Mastering Fiction Writing by Kit Reed
No More Christian Nice Guy by Paul Coughlin (see comments)
The Numbers Behind NUMB3RS by Keith Devlin & Gary Lorden
One Small Step Can Change Your Life by Robert Maurer
The Physics of Superheroes by James Kakalios
The Politically Incorrect Guide to Western Civilization by Anthony Esolen
Proverbs
Red Harvest by Dashiell Hammett
The Relaxation Response by Herbert Benson with Miriam Z. Klipper
The Spirit by Darwyn Cooke
Undaunted Courage by Stephen Ambrose
The Unfinished Game by Keith Devlin
Walking with God by John Eldredge
The Water Room by Christopher Fowler
Why Good Things Happen to Good People by Stephen Post & Jill Neimark
Wisdom from the Batcave by Cory A. Friedman

Additional reviews:
First 25 Reviews
Reviews 26-50
Reviews 51-75
Reviews 76-100

What's New January 3, 2008

Best of What I Read in 2007
Best of What I Read in 2008
The Ghost Map by Steven Johnson
The Great Divorce by C. S. Lewis
Proverbs (The Bible)
The Relaxation Response by Herbert Bensen with Mariam Z. Klipper
What’s New January 1, 2009
Wisdom from the Batcave by Carry A. Friedman

Making the American Body by Jonathan Black

In Making the American Body, journalist Jonathan Black explores the history of health and fitness from aerobics to Zumba. Promotion of physical fitness goes back to the founding of the United States; Black notes that Benjamin Franklin praised the use of dumbbells. Franklin was known to be a fan of swimming, too. It began to gain some momentum in the middle 1800s when German immigrants brought the gymnasium (they called it a Turnverein) to the U.S.

I was draw to the book because it has a touch of Missouriana in the person of Bernarr Macfadden, self-proclaimed “Father of Physical Culture.” Macfadden had a classic story of the early bodybuilder. He was a sick, weak kid from the Ozarks who was transformed into a paragon of masculine pulchritude by his commitment to weight training, healthy eating and clean living. Unlike some of his contemporaries, Macfadden believed clean living included an active sex life and he campaigned against prudery. His magazines, headed by Physical Culture, featured photographs of nearly naked men and women in swimsuits.

Fitness promotion is a small world, and many of its leading figures are connected. Macfadden organized a contest (probably fixed) that crowned Charles Atlas the “World’s Most Beautiful Man.” Atlas’ ads in pulp magazines and comic books are probably some of the most well-known ever, especially the bully of the beach ad. The story of this ad, told in comics form, is based on a real event in Atlas’ life when he was shamed by a muscular life guard for his scrawny form and weakness while on a date at the beach.

Macfadden and many others were inspired by Prussian strongman Sandow. They saw him at the Chicago Columbian Exposition, where his show was produced by Florenz Ziegfeld, Jr.

California became a focus of health and fitness trend that would spread across the country. Santa Monica’s Muscle Beach was a place for weight lifters and gymnasts to have fun and show off. Steve Reeves, known for playing Hercules in several films, was a product of Muscle Beach. Jack LaLanne, another wimpy kid transformed, opened gyms, brought workouts to television, and encouraged women to exercise and do strength training.

Other trends gained popularity, especially fitness focused on cardiovascular health. This brought into popular culture Dr. Kenneth Cooper, a physician to astronauts whose 1968 book Aerobics launched an industry. That industry provided a career for Richard Simmons and a second career for Jane Fonda, who was the first to emphasize exercise as a way for women to lose weight (though this was an unspoken appeal long before the 1970s). Bodybuilding made a comeback, though, especially fueled by the popularity of Arnold Schwarzenegger.

I’m not especially interested in the health and fitness industry, but I found this book to be very interesting. It provides a historical context for many of the health and fitness trends that are still part of American culture.

If you’re interested in this book, you may also be interested in

American Nerd by Benjamin Nugent

Empires of Light by Jill Jonnes

The Fifth Heart by Dan Simmons

The Power Makers by Maury Klein

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

The Ten-Cent Plague by David Hajdu

Black, Jonathan. Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History. Lincoln, NE: University of Nebraska Press, 2013.