The sizes of the discs vary in different parts of the spine. In the cervical (neck) area they are thinner and smaller and they become progressively larger and more developed down towards the lumbar spine. Their constituency becomes thicker and more fibrous tissue is found in the sheath that contains the disc fluid to form the ‘disc’. So much so that the last intervertebral space between the last lumbar and first sacral vertebra is filled up with a very thick disc fluid, which generally calcifies by middle age and the two vertebrae almost fuse. This can happen prematurely as a resulting of the increase in wear and tear in today’s tough world of stress and hyperactivity. This last disc takes the full weight of the trunk, head, arms and the various internal organs. It is the most vulnerable disc in the entire spine and maximum injury and resulting problems (pain, discomfort) take place at this level.*62\330\8*

Guiding the evolutionary course of chronic diseases may seem more difficult than altering the course of acute infectious diseases. If the damage from the chronic disease has not evolved as an adaptation, then one might wonder how one can alter the organism by invoking adaptations. The trick is knowing where to look for opportunities. If a pathogen cannot be transmitted from a chronic infection, then this lack of transmission can allow for escape from counteradaptation, as discussed regarding antibiotic resistance among infectious agents of atherosclerosis. If transmission can occur, the trick may be to learn how to use the immune system as a device to control evolution that occurs as a result of competition within hosts, as with the use of therapeutic vaccines and antivirals against HIV. But whatever the particular details of the situation, one thing is certain: the pathogens will evolve, and we will cut off our options for controlling them if we neglect their evolutionary potential.*64\225\2*

Fitness levels In the Western world as a whole have declined dramatically in the last 30 years. Today we go everywhere by car. We sit at our desks for long hours. We slump in front of the television night after night. As with healthy eating it only takes a little effort to break the couch-potato cycle. There are several benefits to be gained from taking exercise:• It increases your levels of fitness and helps you to combat illness. Lack of exercise leads to increased weight gain, weak muscles, weak bones and a sluggish heart. Although lack of exercise is not exactly a cause of PMS, more activity will improve your general health.• Exercise has been shown to increase levels of endorphins in the brain. Endorphins are often referred to as the body’s natural ‘happy’ chemicals as they help to lift our mood and ease pain. Several studies have shown mat people who are depressed show a significant improvement in their symptoms if they take regular exercise.• Taking regular exercise improves your self-esteem and makes you feel good about yourself. In this frame of mind you are much better equipped to cope with PMS than the couch-potato whose idea of physical activity is going to the kitchen to fetch a snack!Taking more exercise does not mean buying the latest trendy aerobic gear and enrolling at the local health club. The simplest exercise regime is to walk. A practical exercise regime for most women is to walk for three miles (5km) or 45 minutes (whichever comes first: one mile (1?km) every 15 minutes is ideal). Do this at least increase the rate to one mile every 10 to 12 minutes.Jogging, cycling, swimming or aerobic exercise are great If you can fit them Into your schedule and you do them for at least 30 minutes three times a week.Many women are restricted by the demands of a family. But children benefit from walking too so take them with you. If you have a baby put it in the buggy or the baby sling and get out there!*31\120\4*