4. When you go into hospital do remember that however important all the people working there may seem to be none of them is as important as you are. They are all employed to look after you. If you are worried about something, or there is something you don't understand then ask. The best person to ask for advice will probably be the most junior doctor. He or she will have all the information you need and will be on the ward many times during the day. And do remember that although you are in hospital you can still consult your family doctor if you want to. If you are unhappy about a planned operation or treatment programme and you want independent advice from someone you trust then telephone your family doctor and ask for his or her help. He or she can visit you in hospital, talk to your doctors and read your notes.

11. Watch Out For Side Effects
Whenever your doctor gives you a drug to take it is vitally important that you watch out for side effects. Four out of ten people who are given drugs by their doctors will suffer uncomfortable, hazardous or even lethal side effects.

Drugs which are highly promoted when they are launched but which are eventually shown to be totally useless often cause illnesses far worse than the complaint for which they were prescribed. Far more people are killed by prescription drugs than are killed by illegal drugs such as heroin and cocaine.

The incidence of side effects is now so widespread that it is generally accepted by most doctors that if a patient who is receiving treatment for one condition develops a new symptom then the chances are that the new symptom will have been caused by the treatment for the original problem. And as I have pointed out on many occasions no less than one in six hospital patients are there because they have been made ill by their doctor.

Perhaps the most convincing evidence of the failure of our current drug testing systems to protect patients lies in the number of drugs which have had to be withdrawn after they have been passed as 'safe' by the authorities. I know of over 80 drugs which have had to be withdrawn or restricted because they were considered to be too dangerous for widespread use. Some of these drugs were withdrawn after months. Others were taken off the market after being sold for years!

Can you imagine the outcry if testing methods were so inadequate that 80 types of motor car or 80 varieties of food had to be withdrawn because they were found to be unsafe?

Doctors, the drug industry and the government all claim that nothing can be done to avoid this drug scandal. I don't believe this is true. If governments really wanted to protect patients there are many things they could do.

Since the end of the 1970s I have argued that we need an international, computerised drug monitoring service - designed to make sure that doctors in one part of the world know when doctors in other countries have spotted problems. Astonishingly, no such system exists.

You might imagine that when a drug is withdrawn in one country other countries will take similar action. But you would be wrong. One drug that was officially withdrawn from the market in the USA and France was not officially withdrawn in the UK until five years later!

I believe that one of the main reasons for the international epidemic of drug induced illness is the greed of the big international drug companies. They make a fortune out of making and selling drugs and their ruthlessness and levels of profit make the arms industry look like a church charity.

Governments could dramatically reduce the incidence of lethal, dangerous and uncomfortable side effects by insisting that drugs be extensively tested before being prescribed for millions of people around the world. At the moment drugs can be launched onto the mass market after relatively few tests have been done. The authorities admit that they don't know what side effects will be produced until a drug has been on the market for a while.

And patients would be far, far safer if drug companies were stopped from testing drugs on animals. Pharmaceutical companies love to test drugs on animals because they can't lose. If the animal tests show that the drug doesn't produce side effects in animals the company will proclaim the drug 'safe' and put it on the market. But if the animal tests show that the drug causes side effects the company will dismiss the results as irrelevant - and put the drug on the market anyway - because animals are different to people!

If you have ever suffered unpleasant side effects the chances are high that the drug you were given was tested on animals. The evidence available now shows that animal experiments are so misleading and inaccurate that they result in many human deaths.

Here are three case histories which show that animal experiments kill people:

1. Eight year old Samantha loved ballet dancing passionately. She wanted to be a ballet dancer when she grew up. But she never did grow up. Ten days before her ninth birthday she fell ill. Her ballet class was holding a public performance on the following Saturday and she desperately wanted to be well enough to appear so her mother took her along to see their family doctor. Within 48 hours Samantha was dead: killed not by the illness but by the drug she'd been given. The drug had been tested but most of the early tests had been done on animals. These had not shown the side effect which killed Samantha.

2. Forty four year old Robert failed a routine life assurance examination, carried out so that he could take out a new and larger mortgage on a house he and his wife had bought. He felt well but his doctor insisted on treating him. The drug he was given had been extensively tested on animals. Unexpected side effects produced by the drug resulted in his death three weeks later.

3. Bill was in pain. Doctors recommended surgery. The surgeon he saw wanted to try out a new technique that had been tested on animals. Bill died three days after the operation. He developed problems and complications which had not occurred when the operation had been performed on animals.

All these human tragedies occurred as a direct result of animal experiments. In all these case histories the identifying facts have been changed to protect the privacy of the families concerned. It isn't only animals who suffer from 'animal testing'. People suffer too. No animal experiment has ever saved a human life, but animal experiments have resulted in many deaths.

My books 'Why Animal Experiments Must Stop' and 'Betrayal of Trust' (both published by the European Medical Journal) contain more information about the use of animals in experiments

Despite the fact that one must hold the pharmaceutical industry directly responsible for most of the side effects (and deaths) caused by drugs there is no doubt that the number of problems could be reduced if patients were more aware of how best to protect themselves from side effects.

It is a sad but true fact that of all the drugs prescribed only a relatively small number are taken in the way that the prescriber originally intended them to be taken. Drugs are taken at the wrong time, they are taken too frequently and they are sometimes never taken out of the bottle at all.

It is important to remember that modern prescribed drugs are not only potentially effective but also powerful and potentially dangerous.

There are several questions which should be answered before a patient starts taking a drug - for example, how long the drug should be taken for, whether it should be taken before, during or after meals and whether it can cause drowsiness. Usually the answers to these questions will appear on the label of the bottle containing the drugs. If the answers do not appear there then the fault may lie with the doctor who wrote the prescription or the pharmacist who dispensed it.

Hare are some things to watch out for:

Here is a list of some possible, common side effects:

Here are some tips to help you minimise your risk of developing a side effect if you have to take a prescription drug.

12. Should You Get A Second Opinion?
Many patients automatically trust their doctor - assuming that he or she must always be right. But that can be a deadly mistake.

It has always been diagnostic skills which have differentiated between the good doctor and the bad doctor. Treating sick people is easy. If you are a doctor and you know what is wrong with your patient you can look up the correct treatment in two minutes. Sadly, however, many doctors seem to have lost their abilities to diagnose accurately.

All this is terrifying. For if the doctor doesn't make the right diagnosis then it doesn't matter how many wonderful drugs he has at his disposal.

There are many reasons why today's doctors are so bad at making the correct diagnosis.

Education is often lamentable - with lecturers too often teaching medical students about organs and tissues rather than living patients, and then examining them on their ability to remember huge lists of details about bones, blood vessels and pathology details without ever testing them on their ability to use the information they have acquired.

And studies have shown that doctors are at their worst when dealing with patients with whom they feel uncomfortable. Narrow training means that doctors feel uncomfortable with a wide range of people. They often have difficulty relating to, talking to or acquiring information from people of 'different' races, sexes or social backgrounds.

An even bigger problem is the fact that modern doctors rely far too much on technology - and far too little on building up any diagnostic skills of their own.

Old fashioned doctors used to rely on what their patients told them and on what their own eyes, ears, noses and fingertips told them. Most important of all, perhaps, was the sixth sense that doctors used to acquire through years of clinical experience.

Modern doctors rely too much upon equipment which is often faulty, frequently badly calibrated and more often than not downright misleading.

For example, nearly every published study on the subject puts the error rate for doctors reading X rays at between 20% and 40%. Radiologists working at a big hospital disagreed on the interpretation of chest radiographs as much as 56% of the time. And there were potentially significant errors in 41% of their reports. Even when X rays are read for a second time only about a third of the initial errors are spotted.

So, the lesson here is a very simple one: do not automatically assume that your doctor's diagnosis must be right. If you are at all unhappy about the diagnosis - and feel that your doctor could be wrong - insist on a second opinion.

13. Is Your Doctor Really Qualified?
In America a hoax psychiatrist persuaded 10 married women to have sex with total strangers. He telephoned the women at random and claimed to be a psychiatrist secretly treating their husbands for sexual problems. He told them that they should leave the house and come back with the first man they could find and await further instructions. In a second call he told the women - and the strangers they'd brought home - to have sex. He claimed it would help cure the husbands problem. Ten per cent of the women who'd been telephoned followed the hoaxer's instructions.

In Italy a hospital found that one of its top brain surgeons wasn't even qualified as a doctor. In England a meat salesman performed 14 operations in just 24 days while a biology teacher posed as a gynaecologist for 6 months before getting caught.

Fake doctors are commoner than you might imagine. In recent years I have reported many extraordinary (but true) stories of unqualified doctors convincing both patients and medical colleagues about their authenticity.

So if you have any doubts at all about whether or not your doctor is properly qualified go to your local library and check him out.

14. Don't Let Your Doctor Condemn You To Death
It is customary in developed, sophisticated countries to regard voodoo as primitive and mildly amusing. We feel comfortably able to scoff at the idea of anyone dying because a man in a grass skirt, with paint on his face and chicken feathers on his head, tells him that he is going to die. We feel secure in the knowledge that such threats would never work on us.

And yet, in our own way, we are just as vulnerable as any primitive native who succumbs to the power and influence of a malevolent witch doctor.

The difference is merely that instead of listening to, and believing, curses pronounced by men wearing grass skirts and chicken feathers we listen, believe and respond to the allegedly scientifically based prognoses announced by men wearing white coats.

If a doctor in a white coat tells a man that he is going to die, that man will probably die.

I know a man who was told, several years ago, that he was dying of cancer. He lost weight, became unable to move and started to die.

And then, as he lay in bed quietly and obediently waiting to die, his wife took a telephone call from the hospital. There had, said a voice, been a mistake. Her husband did not have cancer at all. He had a treatable infection. There had been a mix up in the laboratory.

When told this good news the man made a miraculous recovery. He stopped dying because he no longer expected to die.

The evidence confirms that things like this happen regularly. Patients listen to doctors - and take notice of what they are told. And so the doctors' predictions come true - whether or not they are accurate.

Whether the information comes from a man dressed in feathers with a string of beads round his neck, or from a man in a white coat with a stethoscope round his neck, it is faith that does the damage.

If the individual on the receiving end of the spell or bad news believes what he is told, his imagination will do the rest. Patients - however intelligent or sophisticated they consider themselves - can sink into a steady decline through their own attitude, without input from anyone else. They can convince themselves that they are going to die. And then they will turn their heads to the wall and prepare themselves for death.

All this is frightening and disturbing.

But there is another way of looking at the power of the imagination.

For just as patients have died because they have believed that they are dying, so patients have survived and bloomed because they have refused to accept the bad news that they have been given.

Just as fear and anxiety can kill, so hope and determination can delay death.

By harnessing their inner strength, and the power of their imaginations, individuals who have been told that they are soon to die have succeeded in cheating death.

We all have powers of which too few of us are aware. We should use them.

(I have explored the powers of the mind at greater length - and with many practical examples - in my book 'Mindpower', which is also published by the European Medical Journal).

15. Why Mental Health Care Isn't Always Worth Having
Most people think that mental illness is something that happens to other people; something that touches other peoples families. It isn't. The number of people suffering from mental illness is rising continuously and rapidly. Between 10% and 15% of the entire population suffer, at some stage in their lives, from mental illness severe enough to warrant their admission to a mental hospital.

Think of eight or nine people you know: the chances are that one person in any group of eight or nine will either have already spent time in a mental hospital or will, in the future, need to spend time in a mental hospital.

All that is frightening enough.

But what really frightens me is the fact that today the treatment of patients with psychiatric problems is at best ineffective and at worst barbaric. Twentieth century psychiatry is more of a black art than a science and I believe the majority of mentally ill patients would be better off if all the psychiatrists were banished to Siberia.

We think of psychiatry as a scientific discipline but I think it is based more on rumour, suspicion and gossip than on science. Here are some facts that you should know about the way mental illness is treated today.

1. Electro-convulsive Therapy (ECT)

At Bethlem Royal Hospital in 1770 you could have paid a penny to watch mentally ill patients being bled, beaten, soaked in cold water and blasted with electricity. Today, psychiatrists don't (as far as I know) bleed or beat mentally ill patients. But they do still blast them with electricity.

The average psychiatrist still refers about one new patient a week for ECT. In a standard ECT session electrodes are attached to one or both sides of the patients head and something like 80 to 100 volts are applied to the head for up to a second at a time. That is enough electricity to light up a 100 watt light bulb. When it hits the human brain it causes a seizure.

What I find particularly worrying is that psychiatrists still can't agree on what dose should be given, with which patients ECT should be used, how often it should be used, how it works or even if it works!

Numerous experiments have been done in the last 40 years - including some at Buchenwald during the Second World War - but, in my view, we know little more about the use of electricity for mental illness than they knew at Bethlem Hospital in 1770.

2. Brain Surgery

Surgeons have operated on the brains of thousands of mental patients in the last 40 or so years. They have made cuts in the brain abd chopped bits out of the brain. But I have never been able to find any real evidence to show that brain surgery does any good for mental illness. One experienced psychiatrist, who now regrets having referred patients for psychosurgery, has compared it to 'pulling the wires out of a TV set in an attempt to get a better picture'. In the 1960s many doctors recommended psychosurgery enthusiastically. By 1974 the World Health Organization was getting very critical about brain surgery for mental illness. WHO experts decided that: 'the procedures in contemporary psychosurgery are based on inadequate or limited research and they entail many hazards. Psychosurgery has unpredictable effects...'.

You might have thought that would have been that. Not a bit of it. There are still doctors around who believe that mentally ill patients can be helped by having knives stuck into their brains.

3. Psychotherapy

You don't have to be a doctor to be a psychotherapist. Anyone can describe himself or herself as a psychotherapist. My cat Alice was one of the most highly qualified psychotherapists in the world.

What do psychotherapists do? Good question. Basically, they listen to (and occasionally talk to) their patients.

Do they do any good? I don't think so.

I suspect that a chat to a hairdresser or to a barman will do a patient as much good as a chat to a psychotherapist and that patients who are treated with psychotherapy are slightly more likely to become mentally ill, become alcoholics or commit a major crime than are patients who get no psychotherapy.

In my view lots of psychotherapists are nutters. Many charge ridiculously high fees. Few do any good. Some should be locked up.

16. How To Protect Yourself Against Viruses
If you think that viruses are just wishy washy bugs that cause flu, tummy upsets and other relatively minor inconveniences - think again!

Viruses are now a major threat to your health - and your family's health.

Consider the Ebola virus, for example. It can kill in days. There is no cure. The illness starts with a headache and a fever. Just like flu. Within days blood starts to seep from every office. And the body rapidly starts to deteriorate. Every organ fails.

There are three main reasons why viruses are becoming increasingly dangerous.

First, international air travel means that killer bugs can be brought from the jungle to the city within hours. There was far less danger when infected individuals travelled on slower, more traditional forms of transport. Patients carrying the disease would have died long before they reached heavily populated cities.

Second, viruses are constantly changing - and getting stronger. As scientists produce new vaccines existing viruses adapt and change. The deadly Ebola virus used to be transmitted through the blood. But changes to the virus in a laboratory means it can now spread through the air - like flu. In 1918-19 a flu bug far less deadly that the Ebola virus killed 25 million people.

Third, vivisectors in laboratories around the world are constantly giving existing viruses to animals. They use some of the rarest and most deadly viruses. Some of the research work is done for the military - who want ever more lethal viruses for biological warfare. Problems really start when viruses - or infected animals - escape from laboratories.

There are countless billions of viruses in the world - each one thousandth the size of a bacterium. Every one could be a ticking time bomb.

But here is what you can do to help protect yourself and your family from killer viruses:

1. Spend as little time as you can in crowded places. The more people there are the more likely it is that there are lots of viruses around.

2. Campaign for all animal experiments to be stopped at once. Laboratory experiments on animals are a major cause both of the development and the release into the community of deadly new viruses.

3. Wash your hands frequently and thoroughly. The world is full of viruses. They are everywhere. And quite invisible to the naked eye. You can pick up a virus by shaking hands, picking up change in a shop or touching a door handle.

4. Don't share food or eat food from other people's plates.

5. Practise safe sex. AIDS is not the only killer virus to be transmitted between sexual partners.

6. Avoid wild animals - and keep away from animals behaving in a peculiar fashion. If you are bitten by an animal get medical help straight away.

7. Teach children not to cough or sneeze without using a handkerchief.

8. Wash all kitchen dishes and cutlery thoroughly in hot, soapy water.

9. If you are moving house - and have a choice - select a home in the country. The more remote your home the safer you will be.

10. Try not touch your eyes with your fingers - that's an easy way for viruses to get into your body.

Those general rules will minimise your chances of being contaminated by a virus.

But there's one other common sense step you should take: don't eat beef. Mad cow disease is caused by a virus.

And it isn't just any old virus. The virus which causes mad cow disease is one of the world's toughest viruses: it is resistant to heat, irradiation and powerful chemicals. And you can't kill it by boiling. It is so resistant that it can survive for years in a powerful disinfectant.

Farmers and politicians insist that beef is safe to eat.

I don't agree. Since 1990 I have argued that mad cow disease could be a major threat to our health. And every week I become more and more convinced that I am right. In my view eating beef is as reckless as having unprotected anal sex with a complete stranger, or smoking 100 untipped cigarettes a day.

17. Conquer Heart Disease Without Pills Or Surgery
Heart pills are now among the biggest selling drugs in the world.

And every year countless thousands of patients have painful and potentially deadly heart surgery.

But there's now evidence to show that heart pills may be unnecessary. And using surgery to treat heart disease could be reckless and out of date.

New evidence suggests that heart disease can now be treated without drugs or surgery.

Notice that I did not say 'prevented'.

I said 'treated'.

Dr Dean Ornish's Lifestyle Heart Trial in America has shown that patients with heart disease can improve simply by changing the way they live. No drugs. No surgery.

Patients in the Trial were told to:

a) eat a vegetarian diet - containing no more than 10% fat (a much lower figure than the absurdly high 30% usually recommended)

b) spend at least an hour a day practising relaxation and stress management techniques

c) take half an hour a day of moderate exercise (such as vigorous walking)

Patients were also invited to attend group meetings twice a week for one hour a time.

Most of the patients on the programme become free of pain within a year - often within the first four to six weeks.

Patients going on the programme need a doctor's help.It's vital to have a check-up before you change your diet or start an exercise programme. And patients already taking drugs will need to be monitored carefully to find out how and when their pills can be reduced. (Most modern drugs are so powerful that it can be very dangerous to stop them too quickly).

It would cost your doctor virtually nothing to set up a similar scheme. But it's a fair bet your doctor has never even heard of it. And I can't help wondering if this appalling medical ignorance has anything to do with the fact that the vast majority of practising doctors are kept up to date by drug company salesmen, drug company leaflets, drug company sponsored lectures and drug company sponsored videos.

Sadly, all this is yet more proof that the profession of which I was once proud to be a member is now little more than a wholly owned marketing subsidiary of the drugs industry.

It has been clear for decades that following a low fat diet, taking regular exercise and learning how to relax and minimise your exposure to stress is an excellent way to prevent heart disease. This new trial is exciting because it shows that the same sort of programme can be used to treat heart disease too.

Meanwhile, if you are healthy, following a simple, three-part programme must be an excellent way to protect yourself against possible future heart trouble.

Taking regular exercise is fairly simple and straightforward. But you must be careful not to overdo things. As I pointed out around fifteen years ago too much exercise can be just as bad for as too little. Walking, swimming, cycling and dancing are my four favourite exercise types. You should choose a form of exercise you enjoy; you should do it regularly and you should always stop exercising immediately if you are in pain. You should exercise for a minimum of thirty minutes three times a week.

Learning how to relax isn't difficult either. (Several of my books - including 'Mindpower' and 'The Traditional Home Doctor' which are both published by the European Medical Journal - contain advice on how to relax).

The most difficult part of this programme to follow will be the diet. Cutting your fat intake down to 10% will almost certainly involve a fairly dramatic change in your diet. I suggest that you talk to your doctor and enlist the help of a professional dietician.

18. Learn To Listen To Your Body
Your body can tell you a lot if you will listen to it. Many minor symptoms which you might regard as a nuisance, or which you might hurry to treat, are early signs that something is wrong. Other signs may be simply ignored because you are not aware of their importance.

Here are some pointers to help you listen to your body more attentively.

1. If you are lifting or moving something and you feel a twinge of pain, consider that a warning. If you persist then you are probably going to end up with a strained muscle or damaged joint. If you are digging the garden and your back begins to ache that is an early sign that you would be foolish to ignore. Most episodes of pain should be regarded as early warning signs - the longer you ignore a pain the more likely you are to end up with a serious problem.

2. Vomiting and diarrhoea may be extremely inconvenient but they are sometimes important defence mechanisms employed by your body for very specific purposes. If you develop either of these symptoms without any other signs there is a chance that you may have acquired some form of gastro intestinal infection and that your body is trying to get rid of the infection. Any treatment you choose to employ to control your symptoms may also ensure that the infection stays in your body for longer. You must always consult your doctor immediately about either of these symptoms.

3. The cough reflex is a sophisticated defence system designed to eject unwelcome foreign matter from your respiratory tract. You should help your body by spitting out anything that you cough up. If you have a persistent or recurrent cough then you could have a persistent or recurrent infection or irritation in your lungs. Or there could be an irritant of some kind in the air you breathe. If you have a cough it isn't always sensible to try to stop it - the cough is, after all, trying to protect your body! The best solution is to enlist your doctor's help and find the cause of the cough.

4. If you develop an unusual or unexpected skin rash the chances are high that you have been in contact with an irritant. The reaction of your skin is a result of the fact that your skin tissues, recognising the irritant as a threat, have produced chemicals designed to counteract it. You can probably ease the resultant rash by using powerful drug therapy to oppose your body's reaction. But it is far more sensible to identify the irritant and avoid it.

5. If you develop cramp in your legs it may be because your circulation has been impeded. The cramp pains develop because the waste products from the metabolic processes which occur during muscle use have accumulated. The slowing down of the circulation has meant that the blood has not been able to clear the wastes away. The cramp pains tell you to change position. Once you have acted the blood will flow more easily. The waste products can then be washed away, and the pain will disappear.

6. If you eat the wrong sort of food, or eat too quickly, you may develop indigestion. If you do, your stomach will be telling you that you have done something wrong. You can solve the problem temporarily by using antacids or by taking tablets. Do that, however, and the pain will probably come back. To get rid of the symptoms permanently you must listen to your body and take notice. Maybe you need to change your diet. Maybe you need to change your eating habits. You probably need good medical advice.

7. If you have a lot of accidents, it may be that you are constantly under too much pressure. There is a strong correlation between accident proneness and stress.

8. A woman who has irregular menstrual periods may well be worried about something. Girls who are taking examinations often have delayed periods - and so do girls who think they may be pregnant.

9. Most headaches are caused by pressure, tension and anxiety producing tight and tense muscles. Relaxing those muscles will often help a tension headache disappear more speedily that taking a pill. Relaxing the muscles at an early stage, and dealing with the underlying tension, may stop a headache developing. Persistent, recurrent or worrying headaches should always be investigated by a doctor.

10. Blood pressure often rises as a result of stress. Taxi drivers, school teachers and surgeons are far more likely to develop high blood pressure than accountants, church ministers or farmers. If your doctor tells you that you have high blood pressure the chances are high that stress is damaging your health. You can help yourself by exposing yourself to less stress or by improving your resistance to stress.

You will find more about how to listen to your body in my book 'Bodypower' which is also published by the European Medical Journal. Remember that you should always seek professional medical advice for any symptoms which persist for more than five days, which reappear or which worry you.

19. Learn To Control Pain Without Your Doctor
Pain is the most common reason why people seek medical advice. It is the most important reason why people take pills. It causes more misery than all other symptoms put together. It ruins lives and wrecks careers.

And yet many doctors aren't very good at all at dealing with pain. Experts claim that up to three quarters of all patients with persistent pain get poor treatment.

There are, I believe, two main reasons for this. First, medical schools spend far too little time teaching students about ways to deal with pain. Many standard medical textbooks don't even mention pain! Second, the education of doctors is largely controlled by the drugs industry which has a vested interest in selling new, expensive and profitable products.

So, here is a quick summary of some of the things you really need to know about pain control techniques. You should only use these techniques with your doctor's approval. Never treat pain without obtaining medical advice. If your doctor hasn't heard of any of these techniques (and a surprising number of doctors still haven't heard of TENS machines, for example) ask him or her to do a little research and then give you his or her opinion.

Drugs
Drugs are the commonest way of dealing with pain. There are scores of different products for doctors to choose from when writing out prescriptions for pain killers. And there are scores of products that you can buy without a prescription. But although pain killers can be extremely effective they aren't always used properly. You should always take pain killers according to the recommended instructions.

TENS machines
There seems to me to be a conspiracy between doctors and drug companies which ensures that millions of patients in pain are denied easy, cheap, reliable pain relief so that drug company profits can remain high.

When body tissues are damaged messages carrying information about the injury travel towards the brain along two quite separate sets of nerve fibres. The larger fibres carry messages about sensations other than pain and the smaller fibres carry the pain messages. The messages which travel along the larger fibres tend to arrive at the spinal cord before the messages travelling along the smaller fibres and, if there are enough non painful sensations travelling, the pain messages won't be able to get through. When you rub a sore spot you are increasing the number of non-pain messages travelling towards your brain - and blocking the pain.

Once scientists had realised just how rubbing a sore or painful place can relieve pain the next step was to come up with a way of stimulating the passage of non painful sensations even more efficiently.

The knowledge that all nerves within an inch or so of the surface of the skin can be stimulated by electrodes which are simply stuck onto the skin encouraged medical researchers to give patients pocket sized battery operated stimulators which sent out a continuous series of electrical pulses. The pulses got into the large nerves of the body via silicon electrodes stuck onto the skin with a special conducting paste. And the electrical pulses - non pain messages - stopped the pain messages getting through.

More exciting still it was found that Transcutaneous Electrical Nerve Stimulation (it quickly became known as TENS) did not just stimulate the passage of sensory impulses designed to inhibit the passage of pain impulses; it also stimulated the body to start producing its own pain-relieving hormones: the endorphins.

TENS machines are convenient, safe and effective. They are also cheap to buy and cheap to run.

In a study conducted with patients suffering from rheumatoid arthritis it was found that TENS equipment produced pain relief in up to 95% of patients with up to 50% of patients getting long term relief. But it isn't just arthritis patients who benefit from using TENS machines. TENS machines have been shown to be effective in the treatment of all kinds of pain.

With this sort of success available from a small, cheap, portable, long lasting machine that can be used at home without any training and that does not seem to produce any side effects at all you might imagine that doctors would be recommending TENS machines to millions of patients - and that shops would have different models stocked high on their shelves.

But if you try to buy a TENS machine you'll have difficulty.

Why?

Cynics might suggest it is because drug companies don't want patients in pain to be able to deal with their symptom so easily and quickly and cheaply. Drug companies make huge amounts of money out of selling drugs to pain sufferers and TENS machines would cost them a fortune in lost sales.

Even governments (which try to do their best to keep the drug companies happy) are doing their best to stop people buying TENS machines.

You ought to be able to buy one in your chemist's shop. But I doubt if you'll be able to. If you want to try one you will have to ask your doctor to refer you to the nearest pain clinic where - with luck - you should be able to obtain one on loan.

Now you will perhaps understand why I say that if a scientist found a cure for cancer or heart disease the drug industry - far more enthusiastic about continuing to sell vast quantities of useless pharmaceutical crap than in curing people - would suppress it.

The vibrator
If you can't get hold of a TENS machine there is a cheaper, more readily available (although slightly less efficient) alternative - an ordinary hand held sex shop vibrator. Like TENS machines these work by helping to block pain impulses. And they can work well under medical supervision. Ask your doctor to advise you about when a vibrator can work well to relieve pain.

The rocking chair
One of the most effective ways of managing persistent, long term backache that doctors can't cure is to sit in a rocking chair. Using a rocking chair stimulates the production of nerve impulses which provide effective and continuous pain relief. The late American President John Kennedy, a chronic backache sufferer, used to have a rocking chair in his White House office.

Since pain tends to get worse in the evening it may be a good idea to sit in your rocking chair while relaxing and watching TV.

Heat
Heat can help just about any type of pain - but it can work best on the sort of pain produced by bruises, strains and inflamed joints. To apply heat to specific areas of your body try heated towels, an electrically heated pad, a sun lamp or a good old fashioned hot water bottle.

If you use a hot water bottle make sure that the rubber is not perished, that the stopper fits well and that the bottle is wrapped in a towel so that it doesn't burn you.

Ice
Pain experts have shown that ice can relieve headache pain in 80% of patients and can relieve toothache in over 50% of cases. It's also good for bruises, joint pain and backache. With your doctor's approval put ice cubes into a hot water bottle or wrap them in a thin towel. Don't hold ice on your skin for more than five minutes and move it as soon as the area feels numb.

Music
Four thousand years ago Hindu doctors used to play soothing, gentle music while surgeons were operating. And they used to have musicians playing in the wards too. They discovered that music helped people relax and banished pain. Recently, researchers in Warsaw have shown that music therapy is excellent at relieving pain. You'll have to experiment to find the type of music that helps you most. You may find that a portable cassette player with a pair of headphones is useful.

My book 'How To Conquer Pain' (published by the European Medical Journal) contains more advice and information about pain control techniques.

20. Be Careful When Buying Medicines Over The Counter
Selling medicines over the counter, without a prescription, is big business.

However, my advice is that you should think very carefully before spending huge amounts of money on buying medicines over the counter. Many of the products which are on sale in thousands of outlets everywhere have never been proven to be effective or useful and some of the products on sale can undoubtedly be dangerous.

Apart from the risk of side effects the other big problem you face when you take over the counter medicines is that you may have made the wrong diagnosis - and you may miss a serious underlying disorder.

For example, if you have persistent indigestion and you keep taking an anti indigestion remedy there is a risk that in due course you could develop a fully blown ulcer - which could bleed and even kill you. Visit your doctor with persistent symptoms of indigestion and he will, hopefully, want to investigate.

If you have persistent diarrhoea and you keep buying a medicine to stop this symptom you may be missing an early sign of bowel cancer.

If you have a persistent cough and you keep buying bottles of cough medicine you could miss a serious chest problem which your doctor might have diagnosed early if you had visited him soon enough.

My general rule is that in order to minimise the risk of missing something serious you should not take a medicine you have bought yourself for any problem which continues for five days or more, or for any problem which recurs. Nor should you buy an over the counter medicine if you are already taking a prescribed drug.And if you are in any doubt about the diagnosis and the treatment you should get medical advice.

Home medicines - drugs that you have bought over the counter - can be handy and they can save unnecessary visits to the doctor. And if you have a good relationship with a pharmacist whom you trust then there is no doubt that you can benefit. But do bear in mind that the majority of symptoms which can be cleared up with the aid of medicines bought over the counter will probably also clear up without any remedy.

21. What To Keep In A Home Medicine Cabinet
If you haven't cleared out your medicine cabinet for six months then you should do it now. Throw away anything that has lost its label or which contains pills or medicine which you cannot identify or do not know precisely how to use. And throw away any bottles containing leftover prescription pills - and any bottles containing pills or medicines which have been left behind as 'unwanted' by visiting relatives.

Here are some of the essential medicine cabinet contents:

1. A painkiller - such as soluble aspirin or paracetamol. But remember that a hot water bottle can also provide excellent pain relief.

2. An indigestion remedy - medicine works faster than tablets but tablets are easier to carry around. In my view cheap, non-branded remedies usually work just as well as expensive, branded antacids.

3. Menthol crystals - add a small piece of one crystal to a pan full of warm water and inhale the steam through the nose to clear out sinuses.

4. Plain moisturising cream - good for dry, itchy skin.

5. A tin of assorted fabric plasters; thermometer; cotton wool; whatever bandages you can use without tying yourself up in knots.

6. First aid manual.

It's also a good idea to put together a small medicine cabinet to take with you on holiday - particularly if you are going abroad where medicines may be difficult to find. Remember to include any prescription medicines that you or any member of your family needs to take. But make sure that you only include pills which you know how to use and make sure that you follow the manufacturers instructions. Never use any over-the-counter medicine if you are in any doubt about the diagnosis and the suitability of the remedy. Always call for expert help if you are in any doubt.

Never try treating any illness at home unless you are completely satisfied that you know what is wrong and that you can deal with the symptoms safely yourself. When using medicines you have bought always follow instructions from your doctor, pharmacist or the manufacturer.

You should keep all your medicines in the same place. Ideally the cupboard should be kept locked but if that isn't possible then you should make sure that you keep the cupboard and its contents well out of reach of children. The bathroom is not a good place to keep a medicine cabinet. Temperature and humidity changes can have an adverse effect on medicines. The bedroom is much more likely to provide a stable environment.

22. How To Get The Best Out Of Your Doctor
Every week thousands of people put off going for a medical examination because they're too anxious or shy. But putting off a visit to the doctors because you're suffering from "pre-examination nerves" could be dangerous. So, here's my advice (aimed particularly at those who feel nervous or embarrassed when they know they have got to go and see a doctor) on how to get the best out of a visit to the doctor.

1. Don't delay. If you have a problem which is worrying you make an appointment straight away - and make sure that you see your doctor as soon as possible. The longer you wait the more you'll worry - and the worse things could get. If you think your problem is urgent insist on having an appointment today or tomorrow. If the receptionist claims that the doctor cannot fit you in then ask for a home visit. My guess is that a surgery appointment will suddenly become available.

2. Be prepared for a physical examination. Would you be happy if a car mechanic tried to repair your car engine without lifting the bonnet? Dress in clothes you can get in and out of quickly. Stockings are usually easier that tights. Zips are quicker than buttons. Don't wear underwear that is going to embarrass you.

3. Don't worry about embarrassing or shocking your doctor. There is nothing you can tell your doctor that will shock him. Every week thousands of women who have 'trouble down below' walk in to the surgery, complain of a minor skin rash or a swollen vein and walk out without saying what is really on their minds!

4. Make up your mind beforehand what you want to tell your doctor. Write down a list of your important signs, symptoms, complaints and worries. Women who have not yet gone through the menopause should take along details of their last few periods.

5. Don't be startled or offended by questions your doctor asks. If you have a discharge your doctor will want to know how long you've had it and what it looks like. If you have a gynaecological or urological problem questions about your sex life are routine.

6. Decide beforehand what questions you want to ask your doctor - and what you want him to do. And remember that it is part of your doctor's job to explain things to you. If you've seen a hospital doctor and haven't understood what he's said ask your own family doctor to interpret the medical jargon for you.

7. Your doctor will write down what you tell him. It makes sense for you to write down everything that he tells you - particularly if he is giving you advice or instructions.

8. If at the end of the consultation you aren't happy then ask for a second opinion. If your own doctor refuses point blank to refer you for a second opinion then I suggest that you change doctors.

23. Learn When To Use Alternative Medicine
Is alternative medicine safe? Does it work?

Here are some brief notes on some of the best known forms of alternative medicine. But remember: if you are thinking of trying any form of alternative medicine then my advice is that you should check with your own doctor first. Make sure that he is happy about what you are planning to do. And do make sure that the alternative practitioner you intend to consult is properly trained.

These notes are not complete - they are merely intended to provide a very brief, personal introduction to a massive subject.

Acupressure
Acupuncture with fingers rather than needles. Like acupuncture the idea is to stimulate the flow of energy along the body's natural channels. Acupressure is a cross between acupuncture and massage said to be very good for dealing with headaches, backache, muscle pains etc.

Acupuncture
The Chinese, who invented acupuncture, believe that the human body contains 12 channels along which internal energies flow. When one of these channels is blocked illness develops. Acupuncturists stick needles into the skin in an attempt to unblock the channels and allow the energy flow to continue. Over 1000 acupuncture points have now been identified. Acupuncture does work - particularly in the treatment of pain and it is recommended by the World Health Organisation. In addition to helping patients with pain it also works in the treatment of many other disorders.

Alexander Technique
Founded at the turn of the century by an australian actor called F.M. Alexander who believed that many illnesses develop because we don't sit, stand or walk properly. People who've been trained in the Alexander technique claim it helps relieve many health problems - particularly bone and joint troubles, backache and stress disorders.

Aromatherapy
Aromatherapists claim that by massaging patients with sweet smelling oils they can treat an enormous range of physical and mental disorders. They choose scented oils from specific flowers, plants and trees to influence moods and treat diseases. The massage itself may be soothing and relaxing.

Chiropractic
Chiropractic was established by a Canadian called Daniel Palmer who believed that 95% of illnesses are caused by displaced bones in the spine - and can, therefore, be cured by manipulating the spine. There is evidence available to suggest that chiropractic can be useful in the treatment of bone and joint disorders - for example backache.

Healing
There are thousands of healers in practice. Healers work in many different ways. Some lay their hands on their patients. Some say they don't need to touch their patient. Many work free of charge. There's evidence to show that healers can produce 'miraculous' results. No one really knows whether this is because they trigger off the body's self healing powers or because of mysterious forces! There are virtually no risks or side effects with healing.

Herbalism
One of the oldest branches of medicine. Many modern drugs are derived from herbal remedies. Drug companies base much of their research on looking for useful compounds that can be prepared from plants. About a third of the drugs doctors prescribe are plant-based. Today many millions of people have turned away from orthodox medicine and prefer to use herbal remedies. Herbal remedies are available for just about every illness imaginable.

There is no doubt that many herbal remedies do work - whether bought over the counter or prescribed by a herbalist.

Homeopathy
Modern homeopathy was invented by Samuel Hahnemann in the 19th century. He believed that he could cure patients with minute doses of drugs. The theory is that the incredibly small doses trigger off the body's self-healing mechanisms. Homeopathy has much in common with vaccination in which a small amount of a foreign substance is introduced into the patients body in order to stimulate the body's defence mechanisms. It really does seem to work.

Hypnotherapy
Modern hypnotherapy began with Franz Mesmer in Vienna in the 18th century. When used by a skilled expert it can be useful and effective. There's evidence to show that hypnotherapy can help patients relax and deal with stress.

Hydrotherapy

Simply means treatment using water. Hydrotherapy is practised in many health farms and alternative clinics. You can sit in it, be sprayed with it or drink it. You can have it very cold or very hot. Those who believe in hydrotherapy claim it can be used to treat all sorts of illnesses.

Music therapy
Four thousand years ago Hindu doctors used to play soothing music while surgeons operated. They used to have music played in the wards too - they believed it helped patients get better. They may have been right. The value of music therapy seems clear. Music helps cure emotional and mental problems - and helps relieve pain.

Meditation
Many modern diseases are caused by stress - and by our inability to relax. Meditation is a relaxation technique which works - and which can be easily learned for home use. My book 'Mindpower' (published by the European Medical Journal) contains more information.

Naturopathy
Naturopathy was founded by Hippocrates around 400 BC who said that the best way to maintain good health was to eat and exercise moderately and carefully. Simple naturopathy means having a healthy lifestyle.

Osteopathy
Founded in 1874 by Andrew Tayler Still, an American who believed that the faults in the bony part of the body cause many diseases. Osteopaths claim that they can treat illnesses by manipulating the body - especially the spine. I don't think there is much difference between chiropractic and osteopathy. Excellent for problems such as backache. Some experts say that half of the patients going to an osteopath have backache. Many doctors with back trouble seek help from osteopaths.

Five reasons why alternative medicine may be useful

1. Alternative remedies are often more 'natural' than orthodox medical remedies - they allow and encourage the body to heal itself.

2. It is often possible to learn alternative techniques for home use - gaining independence from professionals.

3. Most - but not all - forms of alternative medicine are relatively safe. The risk of side effects are usually low.

4. Alternative practitioners are not usually as rushed as orthodox doctors - they have more time to talk to patients.

5. There are not usually any waiting lists for alternative treatment.

24. Improve Your Health Simply By Changing Your Diet
Many patients who seek medical help could get better simply by changing their diet. And many more could have avoided illness altogether if they had been more careful about what they had eaten. The food you choose to eat can keep you fit, strong and healthy. Or it can make you ill. The list of diseases associated with food seems to get longer every year.

To help you eat healthily I've prepared a list of just some of the disorders known to be linked to particular eating habits. You could notice a genuine improvement in your condition - or help stop an existing problem getting worse - by selecting your diet with care.

One word of warning. Do have a word with your doctor if you are receiving any medical treatment and you plan to change your diet. Your need for medication may vary if your change of diet improves your health.

Acne
You may be able to help clear up acne by eating less fat and less sugar and more fibre.

Allergies
Hay fever and eczema are often caused by allergies. Eczema affected 2 people per 1000 born in 1946 but over 12 per 1000 of the following generation. Junk food may be one factor. Eat less additive rich food, less highly refined food and more fresh fruit and vegetables.

Anaemia
You need iron to avoid anaemia. But you don't have to eat lots of fat rich meat to get the iron you need. Green vegetables and beans contain iron and eating fresh fruit and vegetables will help your body absorb iron more effectively.

Anxiety
Cut down your caffeine intake and reduce the amount of sugar in your diet.

Asthma
Try to eat less dairy produce - milk, butter and cheese. And cut down on fatty meat. Eat more vegetables, fruit and nuts.

Cancer
Between one third and one half of all cancers are linked to food. Eat less fat, avoid meat and eat more fruit, more vegetables and more wholegrain cereals.

Constipation
Eat plenty of fibre and roughage.

Diabetes
Cut down on sugar and fat but eat more fibre.

Gall bladder disease
Eat less fatty food. Increase your intake of fibre rich fruit, vegetables and whole grain cereals.

Gout
To avoid or control gout you should restrict your intake of alcohol and reduce the amount of meat you eat. Also limit your intake of fish, peas and beans.

Headaches
To cut down your risk of suffering from headaches eat less chocolate, alcohol, fatty food and additive rich food. Cut down on caffeine too.

Heart disease
Cut down the amount of fat you eat. Butter, milk, cream, fatty cheese and fatty meat should all be kept to a minimum.

High blood pressure
Cut down your intake of salt by reducing your consumption of processed foods, canned foods, junk food, crisps, salted peanuts, salted cheese or butter, sausages, bacon and table salt.

Indigestion
Avoid fried and fatty foods.

Irritable bowel syndrome
Avoid fats and increase the amount of fibre you eat. Try cutting down dairy produce.

Premenstrual syndrome
Reduce your intake of caffeine, milk, sugar and salt.

Rheumatoid arthritis
Eat a low fat diet. And cut out meat.

You can find out more about the way the food you eat affects your health by reading my book 'Food for Thought' (published by the European Medical Journal). My book 'Power Over Cancer' (also published by the European Medical Journal) contains information about the links between food and cancer.

25. How To Cut Your Cancer Risk By 80%
Doctors don't spend much time telling their patients how to avoid cancer - but they do spend enormous amounts of time, energy and money on treating cancer.

In my book 'Power over Cancer' (published by the European Medical Journal) I explained why I think the 'cancer industry' concentrates its huge resources on the hunt for a cancer 'cure' - and why thousands of cancer researchers around the world waste their days performing useless experiments on animals.

Astonishingly, doctors now know what causes 80% of all cancers. It is my view that you should be able to reduce your cancer risk by 80% by avoiding those 'triggers' which are known to be responsible for causing cancer.

Here, based upon the evidence available in my book 'Power over Cancer', is my advice:

1. Don't smoke tobacco and keep away from other people who smoke tobacco.
2. Cut your consumption of fatty food.
3. Do not eat meat.
4. Eat plenty of fresh fruit and vegetables.
5. Eat plenty of fibre and whole grain foods.
6. Do not have any unnecessary X rays.
7. Do not spend long periods of time in the sun.
8. Try not to live underneath or close to electricity power lines or close to an electricity supply station. Do not sleep or sit too close to electrical appliances.
9. Avoid foods which contain large quantities of additives.
10. Keep your weight under control.
11. Minimise your consumption of alcohol.
12. Avoid smoked, salt-cured, salt-pickled or barbecued foods.

26. How To Cope In An Emergency
Accidents are the commonest cause of death and serious illness in all men, women and children under the age of 35. And thousands of men and women who have heart attacks, choke or have fits die unnecessarily - because the people around them don't know what to do. The advice here could help you save the life of the one you love most.

What to do in an emergency

1. Dial for an ambulance and try to get help. Then telephone your doctor, the patient's doctor or any doctor.

2. Don't move the patient unless it is absolutely essential. It's easy to make injuries worse. Never move patients with suspected back injuries.

3. If you're on the road get other drivers to park their cars either side of the accident with hazard lights flashing.

4. Broken bones, cuts and grazes can all be painful and look horrifying. But most people who die unnecessarily do so either because they've lost too much blood or because they aren't breathing properly. Without moving the victim too much make sure that he is breathing satisfactorily and look for signs of heavy bleeding. (See below for advice about what to do if he is bleeding or not breathing.)

5. If the victim is unconscious roll him gently onto his side. Make sure his tongue hasn't fallen back (it might block his throat and stop him breathing). Remove any false teeth and put them in his pocket. Do not give an unconscious patient anything to eat or drink.

6. Keep him warm with a rug or jacket.

7. Try to look calm even if you don't feel it. Try to offer the victim reassurance. Be firm, calm and reassuring with other passers by. If the victim is conscious talk to him. Find out if there is anyone he'd like you to call.

8. If you can't get an ambulance, or you are warned that there is likely to be a long delay before an ambulance will arrive and you think your patient needs urgent hospital attention, you may have to take him to hospital yourself.(You should not try to move a patient with a suspected back or neck injury yourself.) Follow these simple rules:

a) Get the biggest car or van you can find so that there will be room for your patient and at least one assistant in addition to the driver. Always try to get someone to travel with you to look after the patient.

b) Plan ahead how you intend to move your patient into the vehicle.

c) Make sure that someone in the vehicle knows the shortest - and quickest - route to a hospital which has an Accident and Emergency Department.

d) Put your headlights on if you have to manoeuvre through heavy traffic but drive carefully and as smoothly as you can. Sudden stops or swerves can be very painful.

8. Check the victim's wallet and look at bracelets or necklaces to see if there are any details of the patients medical problem. This may help you (for example, if the patient is a diabetic).

9. If the patient is conscious talk to him not over him or about him. Remember - he's even more frightened that you are.

How to lift or move a patient

Normally, you should wait for the professionals. And you should not try to move a patient with a suspected back or neck injury without professional help.

But you may have to lift a patient into safety or to get him into a vehicle. Here are some tips:

1. Always obtain assistance if you can. Two helpers are better than one.

2. Keep your back straight and your knees bent when lifting - to avoid damage to yourself.

3. If you have to move a victim into safety (e.g. from a fire) but cannot lift him fold his arms across his chest, then crouch behind (cradling his head on your forearms) and put your hands under his armpits. Then slowly drag him to safety.

4. If two of you are lifting a conscious, sitting patient it may help to move him in an ordinary dining chair. Make sure that the chair is strong then gently secure the patient to the chair with bandages or sheets. Stand facing one another - one behind and one in front of the chair.

5. You can use a door as an improved stretcher - but make sure it is strong enough to carry the patient's weight. You may need 4 people to carry a door-stretcher. The advantage is that you can move your patient flat - with a minimum of risk. A fifth person should walk alongside to make sure that the patient does not slide off the door. You can carry a patient flat on a door-stretcher in a van or estate car.

How to cope if someone is not breathing

The quickest and easiest solution is to blow your own breath into the patients lungs. This is not difficult to do.

1. Clear out his mouth, removing food, false teeth or vomit with your fingers.

2. Lie him on his back, tilt his head backwards, pinch his nostrils shut and then blow air into his mouth.

3. Do this about 12 times a minute.

How to cope if someone is bleeding

Small wounds and cuts are unlikely to result in any dangerous blood loss because of the body's own blood clotting mechanisms. Major wounds, however, may make these mechanisms ineffective.

If your patient is bleeding you can help stop - or at least dramatically reduce - blood loss by applying direct pressure.

Make a cloth pad and put this over the area around the damaged blood vessels. Hold the pad firmly in position with your hand. You may need to press quite hard.

Every 10-15 minutes you should lift your hand gently to allow blood to flow into the surrounding tissues (to keep them alive) and to see if bleeding has stopped.

How to cope with someone who is having a heart attack

A patient who is having a heart attack will usually complain of a crushing pain in his chest. He may think it is bad indigestion. He'll look white or grey. His fingers and lips may turn blue. He will probably be sweaty and have difficulty in breathing. He may be sick, complain of thirst or say that he feels dizzy.

Do not let him move unnecessarily. Try to be as calm and as reassuring as you can be.

If he is conscious and sitting leave him where he is. If he is standing ease him down into a sitting position. Support his head and shoulders. Loosen the clothes around his chest, neck and waist to help him breathe more easily.

If he stops breathing lie him down flat on a firm surface. Remove false teeth and anything else in his mouth. Keep his head well back so that his airway is clear.

Open your mouth wide, take a deep breath, pinch his nostrils together and blow air into his lings. His chest should expand. Do this twice.

Check to see if you can find a pulse. If you can then blow air into his lungs 12 times a minute until he starts to breathe by himself.

If there is no pulse you need to make his heart pump blood around his body. Place your hands near the bottom of his breastbone. Keep your hands together and your arms straight. Lean over him and press down hard - moving the breastbone 1 1/2 - 2 inches. Do this fifteen times in as many seconds. Then blow air into his lungs twice. Repeat the cycle (15 compressions and 2 big breaths). As soon as you can find a pulse stop the heart massage. Continue blowing air into his lungs until he breathes again.

How to deal with someone who has a burn

The best treatment for a burn or scald is cold water - plenty of it and fast!

Try to immerse the burnt area completely in fresh, cold water. And keep it there for at least five minutes.

Cold water may hurt a little to start with but it will prevent blistering and minimise the amount of damage done to the skin and underlying tissues.

Don't put any cream, grease, or oil onto a burn. It's a myth that you should smear butter onto a burn.

Don't try picking off bits of burnt clothing - leave that for the experts later.

Don't burst any blisters that do form.

Don't touch the burnt area more than you have to.

If the burn involves a finger or hand remove rings and bracelets as soon as you can. If the tissues swell later rings and bracelets may be difficult to remove.

How to cope with someone having a fit

If possible loosen any tight clothing and remove any false teeth.

The safest place for a patient having a fit is on the floor - since he won't have anywhere to fall. Try to move furniture or other objects out of the way.

Don't put a spoon between his teeth. A bitten tongue will heal - broken teeth won't. Make sure that he doesn't swallow his tongue. If necessary pull it forward.

Keep him lying on his side rather than on his front or back.

Hold him if you like but do not restrain him and never try to prevent convulsions.

Stay with him.

How to cope with someone who is choking

First, get the person who is choking to stand. Get friends to help you if necessary.

Stand behind him with your arms around his waist. Make a fist with your right hand and put your fist right in the middle of his tummy - between the bottom of his ribs and the top of his trousers.

Next, take hold of your fist with your other hand.

Press very firmly into his tummy. Pull inwards and upwards. You need a lot of pressure quite quickly. By putting pressure on his abdomen you increase the pressure inside his chest and force out any food or other object obstructing the windpipe.

The obstruction will usually shoot out from the victim's throat. If it doesn't you should repeat the procedure.

27. Never Eat Another Meal And Stay Slim And Healthy For Life
Few single factors affect your health - and your life expectancy more than your weight. If you want to live a long, healthy life then you need to be thin. Forget all that nonsense about chubby people being happy and healthy. Fat folk may be happy. But not for long. Important new research - which involved following over 100,000 women for more than a decade - has found that many cancer deaths and more than half of all cardiovascular deaths are due to excess weight. Even if you are just moderately overweight your health is at risk.

Women who are thirty per cent above their ideal weights are four times as likely to die of heart disease and twice as likely to die of cancer as are slimmer women. Women who are overweight seem more likely to die of cancer of the colon, breast and endometrium. And similar figures probably apply to men too. If you weigh just 22 pounds more than you did when you are 18 years old then you are probably at risk.

So, the choice is yours. Being fat doesn't just mean not being able to wear fashionable clothes. It means dying sooner too.

Despite the importance of losing excess weight for good health doctors really are not very good at helping people slim successfully.

Instead of teaching patients sensible eating habits doctors have a terrible tendency to try and produce a 'miracle cure'. It has, for example, been popular for many doctors to prescribe amphetamine slimming pills (which can be addictive) or to recommend surgery as a remedy for obesity.

Every year thousands of people who want to lose weight risk their health and their lives having operations that will, at best, result in a small and temporary weight loss but which may, too often, result in either a lifetime of agony or an early death.

Ever since a surgeon earned himself a fortune in 19th century England by removing thousands of yards of intestine from his corpulent patients surgeons have been enthusiastically offering immediate 'magic' answers to patients wanting to lose weight without having to go through the alleged agonies of dieting.

All operations are potentially hazardous. Once a surgeon sticks a knife into you there are risks that things will go wrong. If the operation you're having is going to save your life then the risks are worth taking. But operations performed on slimmers aren't usually life saving procedures - and I do not think that the risks are ever worth taking.

In my view there are dozens of safe and effective ways for people to lose weight but surgery is not one of them. I believe that using surgery to tackle obesity is like using a nuclear bomb to tackle an unruly soccer crowd - it is a totally inappropriate use of modern skills and technology.

The diet which follows will show you how you can lose weight safely, effectively - and permanently.

This diet is for anyone who really wants to lose weight - but it is specially aimed at dieters who have tried and failed.

Don't forget: you must always see your doctor and get his permission before you go on any diet.

First, here's the really scientific way to find out whether or not you are overweight!

1. Multiply your weight in pounds by 0.45 to get your weight in kilograms.

2. Convert your height into inches.

3. Multiple your height in inches by 0.0254 to get your height in metres.

4. Multiple your height in metres by itself.

5. Divide this figure into your weight in kilograms. The result will probably be a number between 20 and 30.

If your answer is 19 or below then you are not overweight.

If your score is between 19 and 24.9 you are slightly overweight.

If your score is between 25 and 26.9 you are noticeably overweight.

If your score is between 27 and 28.9 you are very overweight.

If your score is 29 or more you are dangerously overweight.

Next, here is how to work out the maximum number of calories you can eat each day - without putting on weight.

Begin by selecting your activity level for today.

Multiply your activity level number by your weight in pounds. The figure you obtain is the number of calories your body burns every day.

(To lose weight steadily you should reduce your calorie intake below this figure by 400 calories. To put on weight you should increase your calorie intake by 400 calories.)

Next, here are my ten slimming commandments. Follow these in order to lose weight permanently.

Commandment Number 1: Never leave food lying around. (Put food away in the cupboards or the fridge after you've finished preparing a meal. If it's visible there is a chance that you'll eat it.)

Commandment Number 2: Only eat food you have chosen to eat. (Never eat other people's leftovers. Never allow other people to persuade you to put anything into your mouth that you don't want there.)

Commandment Number 3: Only ever eat when you hungry. (Every time you are about to put anything edible into your mouth ask yourself: 'Am I really, really hungry - or am I just bored or miserable?')

Commandment Number 4: Even after you have decided that you are hungry you should wait two minutes before eating. (The urge to eat might go away. Ring a friend to say 'hello'. If you still feel hungry after two minutes then you can eat.)

Commandment Number 5: Concentrate on what you are doing when you are eating - so that you can stop eating when you are no longer hungry! (Never eat while watching TV, reading the paper or chatting to friends. If you do you'll probably eat until you are stuffed.)

Commandment Number 6: Eat around 25% of your daily calories at breakfast time.

(Calories eaten earlier in the day are less likely to be turned into fat.)

Commandment Number 7: Don't be greedy.

(When you put food on your plate put out less than you think you'll eat. You can always get more later. If you put more than you really need on your plate the chances are that you will eat it anyway!)

Commandment Number 8: (With your doctor's permission) you should take regular, gentle exercise! Take a mere 30 minutes a day of moderate exercise and you will lose 28 lbs of fat in a year - without even dieting! (Modest exercise - walking will do - will carry on burning up fat for hours afterwards.)

Commandment Number 9: Eat more fresh green vegetables and fruit - and cut back on meat and dairy produce.

(You don't see many chubby vegetarians. And a meat and fat free diet is much healthier too.)

Commandment Number 10: Don't buy biscuits, cakes, buns or other evil, fat and sugar stuffed baddies.

(If they aren't there you can't eat them. Buy dried fruits and nuts for mini-snacks).

I believe that the secret of successful dieting is to never eat another meal again! Eating three square meals a day is old fashioned and unhealthy. When you eat at fixed mealtimes you eat whether you are hungry or not. And because you and your body know that it will be some hours before you eat another big meal there is a tendency to overeat. Your body will store the excess food as fat so that you can live off the fatty stores while you are not eating. But your next fixed meal time will probably come along just before your body starts burning up those fat stores!

You should learn, instead, to eat little and often.

Whether you call it nibbling, snacking or 'grazing' - the secret is to eat only when you are hungry! Do this and you will lose weight quickly, efficiently, painlessly and permanently.

Here is the evidence:

Other studies have shown that if you nibble - instead of gorging yourself on three big meals a day - you will have lower cholesterol levels and be less likely to suffer from heart disease.

And by spreading your energy intake throughout the day you won't ever feel hungry or faint.

Eating at fixed meal-times is, as far as your body is concerned, a bizarre, unnatural and thoroughly irrational way to eat. Your body doesn't just need food three times a day. It needs energy supplies all day long. By choosing to eat fixed meals you create problems for yourself. Meal times are not natural. They were invented because they just happen to fit in with the way most of us work and live.

28. Improve Your Health By Banishing Unhappy Memories
Unhappy memories can often cause much mental (and even physical) pain. But you can use the power of your imagination to help you get rid of unhappy memories from the past.

Here is what you do.

Think of the most embarrassing experience of your life; something that still haunts you. Try to get a clear picture of the incident in your mind.

And then restructure the memory the way you would like it to have happened - and the way you would like to remember it.

For example, if you remember being asked to speak in public and making a complete fool of yourself simply rearrange your memory!

Try to remember as much as you can about the incident. Remember the room in which it took place. Remember the weather outside.And the people who were present. And, then, instead of 'seeing' yourself looking a fool try to 'see' yourself speaking fluently and impressively and being rewarded with an ovation.

Rerun your 'new' version of that once embarrassing memory once or twice every day for a week. After seven days the 'new' version will have started to replace the old, original, embarrassing version in your head. You will have rewritten history and started to erase an unhappy memory from your mind.

You can do this as often as you like - and get rid of all your old, embarrassing and humiliating memories.

29. Medical Tips For Common Ailments

I asked a number of doctors how they treat themselves when they're suffering from seven of the commonest everyday complaints! Here are their secrets! Although I haven't used their names all these doctors are in practice. Do remember, however, that you must only try treating yourself when you are sure of the diagnosis. And any symptom that persists or worries you needs professional attention.

Headaches:
One doctor says he always gets someone to massage the back of his neck. Another says that she simply tries to take a break - and preferably go for a walk. A family doctor told me he uses acupressure. He massages the web between the thumb and forefinger of one hand with the thumb and forefinger of her other hand. He also recommends finger tip massaging of the top of the nose and forehead.

Sore throats:
The most popular remedy is an old fashioned drink made with lemons, honey and hot water. Boil up the mixture, dilute to taste and drink a warm glassful every two or three hours.

Common cold:
A hospital consultant claims that he can boost his body's immune system and natural defences, and therefore speed recovery, by making himself happy. 'I watch my favourite movies on video - I love the Marx Brothers - and eat all my favourite foods.' Others claim that drinking plenty of fluids is vital.

Indigestion:
'If I've eaten too much I drink something fizzy,' says one doctor, but most use standard over-the-counter antacids. 'The liquid medicine works best but tablets are more convenient,' says a surgeon.

Diarrhoea:
Avoid milk is a common philosophy. One doctor recommends a diet of bananas, rice, apples and toast plus plenty of clear fluids.

Urinary Tract Infections:
Orange juice, grapefruit juice, lemon juice and cranberry juice all have their fans. Doctors agree that it is vital to drink plenty of fluids. Most go and visit their own doctors straight away for a urine test.

Menstrual Cramps:
It's somehow strangely comforting to know that with a multi-billion dollar drug industry constantly promoting marvellous (and extremely expensive) new pain killers the most popular general pain reliever is still a good, old fashioned hot water bottle! 'But wrap it in a thin towel to avoid burning,' warns an experienced doctor.

30. Stay Healthy Through Hugging, Kissing And Cuddling
The chances are high that you touch and cuddle the people you love far too little.

Touching - and being touched - is good for everyone.

If small children aren't touched often they quickly become seriously depressed. They may stop eating and simply fade away. It's not unknown for a child to die of love starvation. Even when things don't get that bad children often suffer lasting damage if they aren't touched and cuddled frequently. Children who are deprived of physical love often grow up to be promiscuous - unable to settle down with one partner as they are driven on in an endless search for more and more love.

And it isn't only children who suffer if they're deprived of hugs and cuddles. Without regular signs of physical affection we all become brittle, unstable and more susceptible to stress and pressure.

Ask yourself how many times you've hugged the people who are closest to you in the last 24 hours. And ask yourself how often you've touched the people you love.

If you don't touch or hug or cuddle people often it may be that you have to battle against a feeling that such outward signs of affection are wrong.

If your parents didn't hug or cuddle you very often you may find it difficult to let yourself go. You may have even been encouraged to believe that hugging, cuddling and touching are embarrassing or too 'showy'.

Boys are often told off for wanting a hug.

'You're too old for that sort of thing,' a man will say to his son, because he feels uncomfortable at the prospect of close physical contact.

If you think that you need to touch - and be touched - more often then make today the day you start.

Hugging, touching and kissing aren't just for lovers. If you regularly hug, touch and kiss all the people who matter to you then you'll feel better - and so will they!

31. In Nine Out Of Ten Illnesses Your Body Will Heal Itself
Many of the people who are injured by doctors never needed medical treatment in the first place.

The human body contains a comprehensive variety of self healing mechanisms which mean that in nine out of ten illnesses your body will mend itself.

It is important that you learn to understand your body; learn to appreciate your own self healing skills; learn to acknowledge your body's miraculous range of techniques for dealing with threats and diseases; and learn to know when your body can look after itself - and when you need professional help.

The big trouble with most health care professionals - and this includes acupuncturists, osteopaths, aromatherapists and all other 'alternative' practitioners, as well as orthodox doctors - is that they tend to treat their patients as battle grounds, the illness as an enemy and their own armoury of drugs or techniques as weapons with which to fight the illness.

Whether he sticks needles into you, gives you herbal tea to drink or prescribes a drug for you to swallow the therapist has to do something to you, or give you something to take, in order to justify his fee.

The evidence to show that this interventionist philosophy is wrong is incontrovertible. When you fall ill you do not necessarily need to have anything done to you. Your body is equipped with such an enormous range of subtle and sophisticated feedback mechanisms that it can look after itself very well.

Your body can heal itself, protect itself and guard itself against a thousand different types of threat.

Your body contains internal mechanisms designed to enable you to deal automatically with minor damage, improve your eyesight, keep out the cold, deal with anxiety and even help fight against diseases as threatening as cancer.

Your internal appetite control centre can ensure that you eat only the foods that your body needs - and it can help make sure that you never become overweight.

Your body's internal pain relieving hormones are as powerful as morphine - but you have to know how to take advantage of those pain relieving hormones.

The human brain even contains a natural drug designed to help anxiety.

Your body is marvellous. It contains a vast variety of extraordinarily effective self healing mechanisms. Most of them you are probably don't even know about. And if you don't know about them then you probably don't know how to take advantage of them.

Your body cannot always cope, of course.

There will be times when even your sophisticated self healing mechanisms will be overwhelmed and will need support.

But to dismiss these mechanisms on the grounds that they don't provide a complete answer to all health problems is like arguing that it isn't worthwhile learning to swim because occasionally you may need the help of a lifeguard.

I firmly believe that if you learn to use the power of your own body you will benefit in a number of ways.

First, of course, you will reduce the risk of being injured by a healthcare professional. Every year thousands of people suffer because of treatments used by orthodox and alternative practitioners.

Second, you will benefit because when an interventionist treats an illness he usually tries to oppose your body's own internal responses, as well as whatever outside agent may have triggered those responses in the first place. This isn't necessarily a good idea. All symptoms are merely signs that a fight is taking place inside your body. Unless the interventionist treatment is carefully designed to support and aid the fight the treatment applied may well end up damaging and even weakening your body's internal mechanisms - eventually making you more vulnerable and more reliant on interventionists and their treatments.

It is vitally important that you learn to use your body's powers and learn to recognise precisely when you need professional support. You should retain overall control of your body and bring in the healers as advisers and technicians.

Once you've mastered the idea of using your body's own healing powers you will find yourself enjoying a freedom that you might otherwise never know.

I have described the many wonderful ways in which your body can look after itself in my book called 'Bodypower' (also published by the European Medical Journal). The book explains how you can use your body's self healing powers to help you deal with 9 out of 10 illnesses without a doctor - it has been described as an 'owner's manual' for a human body.

32. How To Live To Be 100
Here are 47 tips which will (if you follow them) make a real difference to your life expectancy!

1. Don't lie in bed in the mornings. People who live to be 100 are invariably early risers!

2. Be careful not to eat too much. The type of food you eat is important. But the amount you eat is important too. Overeating puts a strain on your body - and leads to obesity, which is a real killer. Most of us eat far too much - especially in winter when rolls of fat are covered up by layers of thick clothes. Too much food will make you lethargic and tired. When you put food on your plate ask yourself if you really need that much. If the answer is 'no' then take less.

3. If you are feeling glum visit a local travel agent and come away with an armful of brochures. Just dreaming about wonderful holidays can help you relax and feel good.

4. Drink alcohol in moderation. A small amount of alcohol may improve your health. Too much alcohol will damage your health.

5. Do not dwell too much on the past. If you are constantly moaning that life was better in the 'good old days' then you will reduce your chances of having a long and healthy life. If you're going to live through ten decades then you must be adaptable - and prepared to cope with the fact that the world around you will constantly change.

6. Giving up work is often a signal for the body to slow down. If you intend to retire from work then make sure that you find something else to keep yourself busy.

7. Be as independent as you can be. Don't let other people push you around or control your life. The more you can control your destiny the healthier you will be. Contrary to all the myths bosses rarely suffer from as much stress as those who work for them.

8. Take as few pills as you can. Constantly taking drugs (both those prescribed and those bought from the pharmacist) will damage your body.

9. Try not to worry about your health. If you are constantly expecting to fall sick then you will fall sick. People who live long, healthy lives rarely worry about illness or death - they just get on with life.

10. Avoid dieting. Constantly gaining and losing weight will damage your body.

11. Do not smoke. And keep away from people who smoke. Breathing in other people's second hand tobacco smoke can permanently damage your health.

12. Find a hobby you really enjoy - and throw yourself into it with enthusiasm. Choose something that you've always wanted to try. Enrol in night school classes or borrow a book from the library or join a correspondence course. A new hobby will put passion and excitement back into your life.

13. Avoid sugar rich foods.

14. Avoid fatty foods.

15. Eat plenty of fresh fruit and vegetables. And buy less stuff in packets. Spend ten minutes reading the packets in your food cupboard and you will probably be horrified to see how many chemicals you are eating. The average diet consists of a mixture of fat and chemicals. Eat crap in packets and you'll feel like a packet of crap.

16. Don't eat meat. Meat causes cancer. And your body doesn't need it.

17. Share your emotions with the people who are closest to you. Don't bottle up your feelings. If you feel the need to cry - then cry. If you feel angry then shout.

18. Say 'I love you' at least once a day to the person you love most in the world. And make sure that they say 'I love you' to you. Those three words make us feel wanted. We live in a world that is too often cruel and thoughtless and full of anger and hatred. Knowing that someone loves you will help protect you against the toxic stress in your life.

19. Exercise at least three times a week - and preferably every day. The best forms of exercise are: walking, cycling, swimming and dancing. Exercise should never hurt and should always be fun but if you don't need a bath or shower after exercising then you probably haven't exercised properly. (You should always check with your doctor before starting to exercise). If you join a gym make sure that you get expert advice from a qualified professional. Visit the local swimming pool. Make an effort to do something physical. It's too easy to slump down in front of the TV set. Your body needs regular work-outs. Without exercise you'll become stale, flaccid and vulnerable to germs. Make sure you take the right amount of exercise. Too much can be just as bad for you as too little. Three quarters of the population take too little exercise. Many of the remainder take too much. Exhaust yourself in the gym five nights a week and your battered and exhausted body will be exceptionally vulnerable to infection. I know many women and men who exhaust their bodies by leaping about at strenuous exercise classes. Too much exercise damages the immune system. You don't have to wear yourself out in the gym to keep in good shape. But you do need to take regular, fun exercise. Remember: check with your doctor before starting an exercise programme.

20. Spend half a day a week being selfish. Most of us try to cram too much sensible, useful living in to our lives. Spend half a day a week doing something that you enjoy. Go swimming. Go dancing. Go for a walk. Sit in the park. Indulge yourself. Have half a day a week that is all yours.

21. Drink plenty of fluids - particularly fresh water. Your kidneys need a good supply of water in order to function properly.

22. Eat a banana a day. Bananas are better for you than apples. They are packed with fibre and vitamins. But most important of all they come ready wrapped so that when you eat one you don't have to worry about it being contaminated with chemicals or bugs. As a bonus bananas contain relatively few calories - so won't make you fat.

23. Make sure you have plenty of fun in your life. Gloomy workaholics tend to die early. People who live lengthy, healthy lives tend to regard life as an adventure to be enjoyed. A sense of humour is important. Read books that make you laugh. Watch videos that you find truly entertaining. Keep a library of favourite books and videos that you know you can turn to when you're feeling miserable. Try to find something to laugh at every day.

24. When you are worried about something ask yourself what the bottom line is - the worst that can happen. Once you know the worst you will be surprised at how many fears suddenly become less significant.

25. Stop wasting your life. Throw away any junk mail unopened. Put the phone down on unsolicited, unwanted calls and shut the door on unsolicited salesmen. In a week you'll save hours - enough time to do something you really enjoy. Unsolicited salesmen - usually selling us things we don't want or need - waste hours. And because they're using up your life they're building up your stress.

26. Buy a telephone with an 'on-off' button. Or buy a telephone answering machine - and use it to take calls when you want to rest. How many times have you sat down to relax and been disturbed by the phone? How many times have social evenings been interrupted by irrelevant calls? We allow the phone to rule our lives - and we let it get away with rude behaviour that we would never tolerate from children.

27. Keep a diary. You don't have to fill pages with your innermost thoughts. Or record tedious, mundane daily happenings. But keeping a diary will help you plan your life more effectively - and therefore avoid many unnecessary and unexpected stresses. A diary will also give you a chance to let off steam in private.

28. Do something physical whenever you feel angry. Or frustrated. Or let down. Go for a walk. Beat a rug. Dig the garden. If you aren't fit enough or strong enough to go for a walk or beat a rug go somewhere private and shout. Getting your anger out of your system will help protect you from stress.

29. If you normally go to bed at the same time every evening try staying up late at night occasionally - watch a movie, go out to a party or just invite friends round to talk.

30. Work out how many of your waking hours you spend doing things you want to do; and how many you spend doing things that other people want you to do. If you spend more than half your time doing things for other people make an effort to be more selfish. Make more time for yourself.

31. If your house is dimly lit buy bigger light bulbs. Living in half dark rooms can be depressing. Put in a bigger bulb and you're unlikely to notice much difference in your electricity bill but the extra light will make your life seem brighter.

32. Make plans so that you have things to look forward to every week. It doesn't have to be anything complicated or expensive. Plan to meet a friend, go for a walk or see a movie. And don't let yourself pull out at the last minute because you want to slump down in front of the television.

33. If you drink tea or coffee drink it fairly weak. Caffeine - found in tea and coffee - is a powerful drug.

34. Make a real effort to look after your appearance - even if the weather is lousy and you have nowhere to go. Wearing bright, cheerful clothes - and looking good - will improve the way you feel. Try to avoid clothes in dark colours.

35. Frustration, tension, anger and worry all lead to stiff, uncomfortable muscles. The result is usually headaches and other pains. Try massaging your temples with your finger tips every evening. You'll feel fresher if you gently massage the whole of your face with your finger tips.

36. Wear the flimsiest, sexiest and most outrageous underwear you can find - and afford. It may not do much towards keeping you warm but it'll make you feel good during the day.

37. Send silly postcards to your five best friends - for no reason at all. It'll make you feel better and it'll make them feel good too.

38. If you're feeling physically exhausted or mentally fed up spend half an hour in a warm bath with a good book or magazine.

39. Go through the TV listings magazines and pick out programmes that you know you'll enjoy. The joy of anticipation is never disappointing.

40. Try to be selective about your TV watching. The average man, woman and child watches three, four or five hours of television a day. Every day. What a waste of a life.

41. Try this simple exercise to calm your entire body: take a deep breath in ; suck in your tummy muscles to make your tummy as hard as it will go; count to five; let your muscles go limp; empty the air out of your lungs. Repeat this several times until you feel thoroughly relaxed.

42. Never underestimate the power of your mind. Your mind can make you ill but it can also make you well again.

43. Always remember that if you develop new symptoms while being treated for a health condition there is a good chance that the new symptoms are caused by the treatment you are receiving for your existing condition.

44. Try to keep out of communal showers. School and sports changing rooms - where sweaty people gather together to huff and puff their germs at one another - are great places for picking up illnesses. Community cleansing should be banned. My advice: wrap up well in warm clothes and go home to bathe or shower.

45. Learn to listen to your body. When I was the regular doctor on breakfast television and told viewers to do this one woman wrote in to say that she couldn't listen to her body because she was deaf. But you don't need ears to listen to your body. You should listen to your body simply by increasing your awareness of it. Watch out for early symptoms and take whatever action your body tells you is appropriate.

46. Never hand over your health, your body and your life to doctors or other professionals. If you need to obtain professional help make sure that you retain control. Call in the experts for their technical skills but remember that you should always retain responsibility and authority. Whenever possible make sure that you know what they plan to do to you - and what the risks are - before they do it. Remember that your body's self healing powers (what I call 'bodypower') can enable you to recover from nine out of ten illnesses without any outside help. But even when you do need professional help your 'bodypower' can still help you.

47. Do not be afraid to mix and match orthodox and alternative treatments - but make sure that everyone who is treating you knows about any other treatments you are trying.

33. Simple Tips To Help You Manipulate Your Doctor
Doctors use their desks to establish their authority. They sit behind them and use them as barriers - to establish their superiority. I know of one doctor who used to shave the bottoms off the front legs of the chair in which his patients sat. Because they were constantly sliding forwards patients always felt slightly uncomfortable - and never wanted to stay too long.

When you visit the surgery and your doctor waves you to a chair a couple of feet in front of his desk he is putting you in an exposed and vulnerable situation. He posesses the desk and is defended by its bulk. You sit alone with your personal space unprotected.

But, as I showed in my book 'People Watching' (published by Blue Books) it is very easy to reverse the situation and take control.

When you enter the surgery move the chair a few inches so that it is closer to the desk. Then sit down so that you can lean forwards and put your elbows on the desk. If there is a letter rack in front of you gently but firmly move it to one side. Put your hat, gloves, newspaper, shopping, handbag or notebook down on the desk.

If your doctor is leaning forwards to establish his territorial rights over his desk he will almost certainly respond by leaning backwards and abandoning his control of the desk. His response will be automatic. You will then be able to start your consultation in a much stronger position. You will be in charge of the consultation - a much safer position from which to seek advice.

34. Make Your Voice Heard - You'll Feel Better
We live in a world where cruelty is honoured, where dishonesty is rewarded, where power is taken by the vicious and the brutal and where the inept, the incompetent and the uncaring prosper.

We live in a world where integrity is sneered at, where honesty is described as controversy, where passion is regarded as an embarrassment and where the truth is a dangerous commodity.

We are ruled by pompous authoritarians who cloak their petty ambitions and personal greed in stolen power and glory but accept no responsibility for justice; today, the million horsemen of the Apocalypse gallop ever onwards in malignant determination to destroy truth, honesty and compassion.

Morals and ethics have become abstract subjects for university debate, rather than guidelines for our behaviour. No one cares any more about what is right. No one cares about the poor, the meek, the gentle and the kind. No one cares about the innocent.

Our society cares only about what is regarded as proper and 'normal'. The joy of giving is an object of scorn and derision. Nobility and honour are freely bought and sold.

We have dirtied our land and polluted our air and our water. We live in a filth of our own making; a filth that gets worse each day and which contaminates our very lives.

We applaud and reward the fat businessmen who cheat the world's poor. We kneel before the representatives of evil and daily pledge our allegiance to witless, passionless mediocrity. We treat those with whom we share this planet with idle, rough, contempt. We use them for our own ends without a thought for their comfort, happiness or dignity.

And yet we claim to be innocents in all this corruption of the spirit. We blame an unseen 'them' for the horrors of our world. We blame 'them' for the cruelty, the viciousness and the misery. We live in comfort and contentment; slumped in front of the TV screen; deaf to the injustices which mark our world.

It is a slick trick we play on ourselves.

For we are them and they are we.

If you want to know the identify of the mysterious 'them' all you have to do is look in the mirror. We have built this society. It is our responsibility. We cannot escape from blame by keeping silent. The evil that is done is done on your account and if you stay silent it is done with your blessing.

Remember, then, that it is up to you to shout 'stop' when you have had enough of the wickedness around you.

If you want to change things campaign and protest and do not rest until your voice is heard. If you do nothing then you are just a silent part of the evil which is corrupting and destroying our world.

What have you done in the past to fight cruelty and injustice?

And, more important, what do you plan to do in the future?

Readers often ask me whether campaigning ever works.

The answer is yes - it often takes a long time but campaigning can work.

For example, I first started my campaign to warn doctors and patients about the dangers of overprescribing benzodiazepine tranquillisers back in 1973. For ten years the only thing the campaign produced was a fairly constant stream of personal abuse - much of it from doctors who were offended that anyone should dare question the medical establishment. Editors who supported my campaign were reminded that most doctors disagreed with me. Because of my constant campaigning about tranquillisers I was constantly in trouble. Numerous doctors publicly claimed that the benzodiazepines were perfectly safe - and that I was irresponsible to frighten the public with articles, books and broadcasts about these drugs.

By the early 1980s, after ten years of campaigning, a growing number of doctors agreed that I was right. Gradually, as the campaign grew many other journalists and broadcasters joined in the battle. Whereas I had originally been a lone voice - and therefore relatively easy to dismiss - those defending the widespread use of benzodiazepine tranquillisers and sleeping tablets found themselves on the defensive. In 1988 the government in Britain finally took action - admitting that they had done so because of my articles. A fifteen year campaign had been vindicated. But it still took several more years before doctors really changed their prescribing habits.

Today there cannot be more than a handful of patients or doctors in the world who do not accept that these drugs can be addictive - and need to be used with extreme caution.

The benzodiazepine campaign was exhausting, expensive and time consuming - but it has been successful. And it is clear from this battle that you and I do have power; we can change things. But we must fight together. Doctors and politicians responded to the benzodiazepine campaign when the protests could no longer be ignored. The lesson is that we must be persistent and determined.

If you care about the world in which you live and want it to be a better, safer place for humans and animals then you must make your voice heard. Don't worry if people scoff or mock. Don't allow yourself to be put off by scorn, derision, undisguised contempt or a lack of support or encouragement from others.

Just remember that imaginative, thoughtful and creative individuals have always had a hard time. Look back in history and you will find countless examples of citizens who were harassed or persecuted simply because they dared to think for themselves - and tried to share their thoughts with others.

Our world has never welcomed the original, the challenging, the inspirational or the passionate and has always preferred the characterless to the thought provoking.

Those who dare to speak out against the establishment have always been regarded as dangerous heretics. The iconoclast has never been a welcome figure in any age.

Confucius, the Chinese philosopher, was dismissed by his political masters and his books were burned. Those who didn't burn his books within 30 days were branded and condemned to forced labour. Two and a half thousand years later Confucius's influence was still considered so dangerous that Chairman Mao banned his works.

Described by the Delphic Oracle as the wisest man in the world Greek teacher Socrates was accused of corrupting the youth of Athens, arrested for being an evildoer and 'a person showing curiosity, searching into things under the earth and above the heaven and teaching all this to others'. Socrates was condemned to death.

Dante, the Italian poet, was banished from Florence and condemned to be burnt at the stake if ever captured.

After they had failed to silence him with threats and bribes the Jewish authorities excommunicated Spinoza in Amsterdam because he refused to toe the party line, refused to think what other people told him he must think and insisted on maintaining his intellectual independence. He and his work were denounced as ‘forged in Hell by a renegade Jew and the devil’.

Galileo, the seventeenth century Italian mathematician, astrologer and scientist got into terrible trouble with the all-powerful Church for daring to support Copernicus, who had had the temerity to claim that the planets revolved around the sun.

Aureolus Philippus Theophrastus Bombastus von Hohenheim (known to his chums as Paracelsus) made himself enemies all over Europe because he tried to revolutionise medicine in the sixteenth century. Paracelsus was the greatest influence on medical thinking since Hippocrates but the establishment regarded him as a trouble-maker.

Ignaz Semmelweiss, the Austrian obstetrician who recognised that puerperal fever was caused by doctors’ dirty habits was ostracised by the medical profession for daring to criticise practical procedures.

Henry David Thoreau, surely the kindest, wisest philosopher who has ever lived, was imprisoned for sticking to his ideals.

Original thinkers and people who do not fit neatly into the scheme of things have never gone down well. And nothing has changed. Today, incompetence and mediocrity thrive and are now subsidised, supported and encouraged by our increasingly bureaucratic and intrusive society. Schoolteachers and social workers encourage mediocrity because they themselves are mediocre. Talent frightens them witless. Among bureaucrats and administrators incompetence and mediocrity are esteemed virtues; these be-suited morons revere the banal and worship the bland.

The unusual or the eccentric attract scorn and ridicule. Politicians are frightened of anything new or challenging. They reject the innovative, the creative and the imaginative in favour of the accustomed, the comfortable and the ordinary. It is hardly surprising that the sensitive, the thoughtful, the imaginative and the caring find twentieth century life almost too painful to bear.

If you feel that something is wrong, and you feel passionately that something ought to be done about it, then stand up for your principles, shout and make your voice heard. There is a chance that some people will regard you as a lunatic. I have no doubt that many small-minded people will sneer and tell you that in trying to change the world and root out dishonesty, corruption and injustice you are tilting at windmills. But there is also a chance that your voice will be heard; that others will respond and that you will win your battle. And the benefits of victory surely far outweigh the insults of the insignificant. Only when you have found something you are prepared to die for will you really know what life is all about.

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