Sandwiches often form the basis of school lunches. It is far better to use whole-wheat or multi-grain bread or milk bread, rather than simple white or brown varieties. (Milk bread has a higher protein component, as protein from milk has been added.)

The fillings should be given careful thought. It is easy to make or marr the value of the sandwich with the contents. High-protein fillings include meat, cheese, and egg. Many ‘health food’ products are now commercially available, such as nut-meat and similar lines which are high in protein. Most of these contain gluten, the protein fraction of wheat. They can be used directly, or in conjunction with other items.

In fact, many sandwiches are far more appetising when they are combined with other products. For instance, any of the above protein items can readily and tastefully be included in a nice, thick, salad sandwich. Salad products give the sandwich a light, crunchy, attractive appearance and sensation when eating.

Use only a small amount of butter. Many mothers will use unsaturated margarine in preference. Adding a vitamin extract, such as Marmite, can upgrade the value of the sandwich.

Some mothers do away with bread altogether. This is replaced by a crisp salad. It is simple to prepare in a plastic, airtight dish and convey to school where it is eaten at the appropriate time.

Rather than include cakes and sweet biscuits, a packet of nuts, raisins, dried apricots (or peach or apple) and sultanas is far better. It is easy to make up a different pack each day—this can contain any one or a combination of the items suggested. Other items can be included that are of nutritional value.

A piece of fruit each day is also a good idea. It is wise to alternate these from day to day if possible, For example, have an orange one day, an apple the next, apricot or peach the next. This will depend on availability and price, but variation will cover a wider range of vitamin requirements. And it will often be more economical than cake and biscuits, which have little nutritive value.

The lunch pack can be broken up into segments that may be used for play lunches and lunch itself. Either let the child decide what to eat and when, or do this by making individual servings. It is so simple to wrap some nuts and pieces of dried fruit and place this parcel on the top, for morning recess.

An easy-to-prepare lunch pack consists of a couple of slices of cheese together with a few short pieces of celery. Or some cheese and a slice of fresh pineapple. There are unlimited possibilities.

The simplest and best beverage is, of course, cold water. When some chipped ice is added, this is the most refreshing drink available. It is far more thirst-quenching on hot days than sugar-based aerated beverages which contain about 420 kJ (100 calories) per glass. The latter frequently increase the body’s heat factor, even though they might be served cold.

Orange and lemon drinks are excellent. But their value can often be destroyed by adding loads of sugar. Freshly squeezed orange juice with no sugar is an excellent, healthful and refreshing drink. It is also high in vitamin C which is essential for good health.

If you encourage your child to buy his or her food, or if it is more convenient, first discuss the basics of healthy eating. Recommend fruits, nuts and dried fruits in preference to sweets and lollies. Meat pies and pastry are nutritionally useless, so try to phase a child out of this unhealthy habit. It is far better never to let it start.

Spending a little time and thought can pay handsome dividends. Why not opt for the sensible way, and prepare your children’s lunches yourself. Enlist their assistance and you can readily teach them the basics of healthful living, and long term good health.

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These small and painful sores in the mouth can result from injury to the inside cheeks, lips or gums. Abrasions caused by ill-fitting dentures or by rough brushing of the teeth are often responsible for the development of ulcers, aided by acidity in the mouth.

When mouth ulcers occur for no obvious external reason, they can indicate stress and poor nutrition. Check” for deficiencies in Vitamins A and B]2, iron, folic acid or zinc. Sudden and severe outbreaks may indicate the presence of the herpes virus. If the problem is persistent, a consultation with a homeopath may help. According to some natural therapists, intolerance to the fluoride in toothpaste or to gluten in the diet can result in recurring mouth ulcers.

To treat, apply a tincture of myrrh, available from most chemists and health food shops. Swill the mouth with sage tea or with a couple of drops of tea tree oil mixed in warm water. At night, drink milk to coat the ulcer and prevent further inflammation.

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We all evolve our own particular ways of coping with tension. Some people relieve it by “blowing their top” and ventilating their emotion, and in this way they dissipate their anxiety; some develop a studied calm in their approach to things; while with others the anxiety is concentrated in one particular limb or organ, so that the rest of the body is free. Other people cope with inner tension by making sure that they have everything just right. They feel that if everything is right there can be nothing to worry about. These are the perfectionists. They like everything neat and tidy and in order. This is likely to become an obsession with them so that they become preoccupied with it and spend much of their time checking things over time and again. In this way they are inclined to fuss over every minor detail. It soon comes about that there is no time for the really important things, for with all their attention focused on the details they lose sight of the main issues. There is a tendency for the mind to keep churning over some particular subject and be unable to make the normal transition to other subjects of thought. At the same time the need to have things just right leads to doubts about whether things are right or not. In this way the obsessive is continually in doubt, so that he becomes a constant worrier and has such difficulty in making up his mind that even trivial decisions may become a matter of great effort. He seems to see two sides to every question; and when it comes to some important matter, such as marriage or choice of occupation, he simply dithers and is unable to come to any decision.

Nevertheless, the perfectionist way of avoiding inner tensions works reasonably well in some circumstances. It is effective if the person is able to live a methodical routine way of life that allows everything to be neat and tidy and in its right place. But if something happens to change this way of life so that he can no longer follow set routines, then he becomes tense and anxious because his way of preventing tension does not work in the new set of circumstances.

This was the case with a young woman whom I have recently seen. She had been a very good nurse, in fact she had been top of her year because she was so neat and thorough that she always had everything in order. She liked her work and was free of tension as she was able to avoid worry by having everything in order. However she married, and quickly had two children. In the new circumstances with two babies to care for she was no longer able to have everything around her in perfect order. She could no longer cope with her inner tensions and broke down with severe anxiety.

Another perfectionist woman was successful in running a milk bar with her husband in a country town. Then they went to live on a dairy farm, but the presence of the mud and dirt from the cows so conflicted with her perfectionistic tendencies that she broke down with severe tension and anxiety.

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So here you are, comfortably settled on your cushions with your arms and legs nicely relaxed, feeling heavy and lethargic. Now your head and the rest of your body need attention. If your shoulders have dropped into a good relaxed position you may already be aware of a stiffness and tension in your neck, so that’s the next part to deal with.

Relaxing your neck-There are two ways of increasing the tension in your neck. One is to push your chin down towards your chest; the other is to raise your chin in the air and push the back of your head down into the pillows. Whichever method you use, you will feel increased tension under your chin and all up the back of your neck. As you breathe out, raise or lower your chin into a comfortable position until you can’t feel any more stress under your chin or around your jaw. You may find you have to let your mouth sag open to get the best effect. You may also find that once your neck is relaxed you need to alter the number or position of the pillows under your head. Too many or too few and your head will be held at an angle which you will now recognize as awkward for you. When you are really relaxed and comfortable, your head will make quite a dent in the pillow and will feel quite heavy.

Check that your arms, legs, shoulders and thighs are still relaxed. It’s only too easy to tense up relaxed muscles when you are concentrating on something else; we do it all the time without being aware of it. So this constant checking is very necessary, especially as you are beginning to learn the technique. As you get experienced, you will find it comes as second nature.

*10\177\2*

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Mrs. Sanders was a forty-four-year-old housewife and former personnel worker. For the previous seven years she had practically been a physical invalid. Since a child she had always suffered from headaches, backaches, stuffy nose, car sickness, and hyperactivity. Her various problems always seemed to get worse in the gas-equipped kitchen of her home. For instance, if she were asked to set the table, she would commonly drop a dish on the way from the kitchen cupboard to the dining room. This would usually trigger an emotional scene in her family. She never learned to cook as a child because of clumsiness, irritability, and crying when in the kitchen. Instinctively, she avoided the house, especially the kitchen, preferring to stay outdoors where, she said, there was “more air.” Her face was commonly red. At school she was often accused of wearing rouge.

When she grew up and married, her problems increased. There was a marked intensification of all symptoms in the fall of 1947 when she painted a large apartment, having used paint and varnish removers freely in addition to being exposed to paint odors over a two-week period. Thereafter interminable colds, nasal stuffiness, and intermittent bouts of bronchitis were attributed to an unknown virus. She became acutely ill each time that she attempted to eat cherries and certain other fruits. Since she enjoyed pottery, she enrolled in a pottery class which was held in a poorly ventilated large room which also contained a gas-fired kiln and which was contaminated by fumes from painting, silk screening, and other art work. These exposures brought on attacks of asthma and were discontinued after two weeks. In the late 1940s she suffered constant attacks of “influenza,” headache, nausea, and vomiting. She found that she could feel better by not eating at all and staying outdoors as much as possible. She lost 25 pounds in a single month and weighed only 85 pounds at one time. Various doctors prescribed one medication after another, but each seemed to make her more sick than the last one. The top of her dresser came to resemble a pharmacist’s counter. She took to drying her hair by the heat of her gas-fired oven, which helped to clear her asthma temporarily but was inevitably followed by severe headache, fatigue, depression, and, sometimes, loss of consciousness. Immediately prior to such acute episodes, her cheeks would turn fiery red, she would stagger around the room, bumping into the furniture. She was living in Arizona by this time, a state to which she had moved on the advice of her physicians. Initially, she felt much better, as long as she remained outdoors. But she was always worse on rainy days; this was attributed to the lack of exposure to Arizona sunshine, instead of to exposures when in her home. With the onset of colder weather in the fall, she became increasingly asthmatic, hyperactive, and confused with episodes of extreme hyperactivity and loss of consciousness.

Because of this strange behavior, her husband and doctor concluded that Mrs. Sanders was a drug addict, and that heroin or some such narcotic was responsible for her behavior. Her husband went so far as to beat her, trying to extract from this terrified woman the location of her “stash.” This interpretation was supported by the fact that she improved when taken to a hospital, only to worsen immediately upon again returning to her home. Finally, her husband and her physician made plans to admit her to a mental institution.

Mrs. Sanders’ brother was a physician who suspected that her illness might be in some way allergy-related. He brought her to me for treatment immediately before she was scheduled to be institutionalized. Upon entering an apartment the first night in Chicago, her brother lighted the gas range to prepare dinner. She immediately complained of the odor of gas, her face became red, her eyes crossed, and she was barely able to speak. Her brother called me in alarm, to explain what was happening to his sister. Suspecting some environmental exposure, I instructed him to remove her immediately. Fortunately, she was taken to a friend’s all-electric apartment. By this time, her head was drawn to one side in a wry neck reaction (acute torticollis), she was confused, disoriented, and slumped into a semi-conscious stupor. This was interrupted by periods of uncontrollable twitching of muscles and flailing of all limbs so violently that she had to be physically restrained. She remained unconscious with intermittent seizures for the following six hours. In a similar attack a few months later, also followed by accidental exposure to gas, she was seen by a neurologist, who diagnosed her condition in these words: “Impression: cataleptic attack. I would strongly suspect hysteria.”

Extensive testing, however, revealed that Ellen Sanders, like Nora Barnes, was highly susceptible to chemical environmental exposures. In particular, she was exquisitely sensitive to utility gas exposures. In retrospect, many of her previous problems, from the time that she dropped plates as a child to her most recent attacks, could be traced to gas exposures. However, she was also highly susceptible to many other environmental chemicals, especially pesticide sprays on foods, aerial spraying for mosquito abatement, automotive exhausts, and many others. Next to the effects of utility gas, pesticide exposures were the most troublesome. As little as half a commercially sprayed peach would induce “drunkenness,” followed by loss of consciousness. But if she ate only so-called “organic” food and avoided chemical exposures, she remained well.

Occasionally, however, during the past 25 years she has had accidentally induced acute reactions of the type described. Upon one occasion, she was accidentally exposed to pesticides when the outside of her apartment was sprayed to control an infestation of spiders. Within minutes after these fumes entered her apartment through an air conditioner, she again lapsed into unconsciousness temporarily. Severe chest pain persisted for several weeks before subsiding. This has happened on a few rther occasions, although electrocardiograms, even after exercise, failed to show any abnormalities. More recently, both exposures to airborne pesticides and automotive exhausts have precipitated bouts of heart irregularity persisting for several hours. Other than for these intermittent exposures, she remains in good general health while following her environmentally restricted medical program.

These two cases opened up the field of chemical susceptibility. Although they are extreme instances, they are hardly unique. An increasing percentage of my patients have this chemical susceptibility problem to varying degrees. Some are aware that they cannot tolerate synthetic substances or combustion products. Others are sick, but do not yet realize why.

To recognize this problem is not to oppose progress. But we must distinguish between what is merely new and what is truly progressive. Since the mid-nineteenth century chemistry has revolutionized modern life. The United States alone produces over 500 billion pounds of chemicals per year. There are now about four million chemicals in the computer register of the Chemical Abstract Service. About 33,000 of these are in common use in the United States,2 and many of these ultimately find their way into our bodies. What are the health effects of these chemicals individually or, more importantly, cumulatively? Despite the Toxic Substances Control Act of 1976, very few of these chemicals have been adequately tested before being introduced into the marketplace.

In the last thirty years copious evidence has accumulated that these chemicals can indeed cause serious health problems for workers and consumers. There are many Nora Barnses and Ellen Sanderses walking around or dragging themselves from one doctor’s office to another.

As with the case of food, a constructive criticism of the chemical industry is sometimes taken as a threat to profit and unreasonably opposed. At the present time, the chemical companies are spending many millions of dollars to convince the public that their products are safe and indispensable. This money would be better spent investigating the actual damage that uncontrolled chemical contamination does and in devising ways to control it.

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A concussion is an injury to the brain. It is caused by a fall or by a blow on the head from a blunt object. In many ways, a concussion is like a bruise of the brain. There is swelling in the brain, and sometimes blood escapes into the brain tissue. Since a concussion is an injury to the brain matter itself, it may occur even if the skull is not fractured. Concussions range from mild to serious.

Most children suffer one or more blows to the head at some time during childhood. Typical reactions to head injuries are immediate crying, headache, paleness, vomiting once or twice, a lump or cut at the site of injury, and sleepiness for one or two hours. These are not the signs of a concussion; they are usual reactions to a blow on the head.

Signs and symptoms

Any of the following are signs of a possible concussion: unconsciousness at the instant of the injury; no memory of the accident or of events that occurred before the accident; confusion (child doesn’t recognize parents or know his or her own name); persistent vomiting; inability to walk; eyes not parallel; pupils of different sizes (note: some children have unequal pupils normally); pupils that do not become smaller when a bright light is shined into the eyes; blood coming from the ear canal; bloody fluid which does not clot coming from the nose; headache that continues to become more severe; stiff neck (the chin cannot be touched to the chest with the mouth closed); increasing drowsiness; slow pulse (less than 50 to 60 beats per minute); and abnormal breathing.

There are two rare forms of concussion in which symptoms do not develop until hours after the injury (called epidural bleeding) or until days or weeks afterward (called subdural bleeding).

Home care

If the child shows any of the signs of a concussion, see your doctor.

If there are no signs of a concussion, or if you are waiting to see the doctor, have the child rest in bed. Bed rest is the most essential treatment for a head injury that does not penetrate the skull. Keep the child lying quietly, with the head on a pillow. Check the child frequently. The child may sleep but must be wakened every hour so that you can check on the child’s condition until he or she feels well. Keep the child in bed until at least one day after the child seems fully recovered. Give only aspirin or paracetamol for headache.

Precautions

• Do not attempt home treatment if there are any signs of concussion.

• Do not treat a head injury at home if the scalp is depressed (pushed in) at the site of injury or if a gentle tapping of the skull produces the dull sound of a broken melon. (These symptoms rarely, if ever, occur without other signs of concussion.)

• Do not give pain killers, sedatives, or any medication stronger than aspirin or paracetamol to a child with a head injury.

Medical treatment

Your doctor may or may not order X rays of the skull. Your child may be hospitalized for observation. A CAT scan may be useful. A CAT (computerized axial tomography) scan gives three-dimensional X rays of the brain. Echoencephalogram, electroencephalogram, and spinal tap tests are sometimes helpful. If the concussion is serious, your doctor may consult a neurosurgeon (a specialist in the brain and nervous system).

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Vasectomy

The cutting and tying of the two sperm-carrying ducts that lead from the testes to the penis.

Advantages

•     Almost 100 per cent effective.

•     Sex drive is not affected in most men.

•     Once done it needs no further thought.

•     The man can be sure that he cannot father children he doesn’t want.

•     There is no chance of his partner ‘making a mistake’.

Disadvantages

•     It is permanent and virtually irreversible-a major disadvantage in a world of unstable marriages because the man might want children in a new relationship.

•     In men who are psychosexually unstable, or when the relationship is not good, there is a danger of sexual problems afterwards.

•     It is not immediately effective and other methods have to be used for the first four months after the operation or until tests show that there are no live sperms in the semen.

Coitus interruptus (withdrawal, ‘being careful’)

With this method the man withdraws his penis just before he is about to ejaculate so that no sperms enter the vagina. The failure rate is undoubtedly very high. It is a good idea to keep some spermicidal foam handy in case of an accident.

Advantages

•     It doesn’t cost anything.

•     It has no medical side-effects.

Disadvantages

•     It is very unsafe because many men find it difficult to withdraw when it comes to it, especially if they are ‘carried away’ with the sex act.

•     It restricts positions of love-making to those in which the penis can be withdrawn instantaneously.

•     If the woman is worried that the man will not withdraw in time she may not relax and so will not enjoy sex much.

•     The man may need to withdraw his penis before his partner has had an orgasm because his is about to occur. This can leave the woman ‘high and dry’. Obviously she can be brought to orgasm in other ways but many couples find this unsatisfactory.

•     It is not a good method for the inexperienced couple, mainly because the man probably has not learned to recognize when his ejaculation is imminent.

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Maybe somewhere deep inside you lurks that crazy thought we all have in our more irrational moments. To wit: Can’t this whole disease-threat thing just go away? Can’t a society that put men on the moon and all of Merle Haggard’s work on CD come up with some kind of high-tech anti-illness potion so that we can go on about our business?

Hang on, we have one for you. Behold our magic pill, guaranteed to significantly reduce your risk of disease. It’s fun to take. It makes you feel good. It’s 100 percent natural. It’s cheap and available.

Okay, we exaggerate a tad-but only by the smallest of tads. It’s not guaranteed (nothing is in medicine). It’s not a pill. And it’s not magic. But fitness through exercise is a proven disease risk-reducer. Go down the list of killers and exercise combats most of them.

In short, a regular fitness program should be the cornerstone of your anti-disease strategy, experts say.

“The numbers clearly show that people who are physically active have less disease,” says Kerry Stewart, Ed.D., a clinical exercise physiologist and director of cardiac rehabilitation and prevention at Johns Hopkins Bayview Medical Center in Baltimore. “Particularly heart disease.”

Since heart disease is the number one killer of Americans, that’s no insignificant piece of information. Exercise works its wonders directly and indirectly. Directly, according to Dr. Stewart, it improves things like heart function and body metabolism. Indirectly, it works on the risk factors of disease. For example, exercise lowers high blood pressure, decreases your percentage of body fat, and improves your ratio of “good” cholesterol to “bad” cholesterol. All of those things are major factors in heart disease.

But fitness fights more than just heart disease. It’s the treatment of choice for diabetes as well as your best bet to avoid it. And only recently has exercise’s cancer-fighting value come to light, most notably (for men) as a risk-reducer for colon and prostate cancer.

Exercise not only keeps you alive but also keeps your life worth living. “Most of what people think of as ‘growing older’ isn’t,” says Walter M. Bortz II, M.D., clinical associate professor of medicine at Stanford University School of Medicine and author of Dare to Be 100. “It’s disuse. They don’t understand the power of exercise.”

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There have always been conflicting views amongst members of the medical profession about how to treat breast cancer. Some specialists believe that radical treatment is best, others that a combination of less surgically aggressive treatments is as effective, and others that treatment has no effect on the course of the disease in some forms of cancer. Some specialists still always offer mastectomy to women with certain types of breast cancer; others do so as a last resort. To try to deal with this problem, nationwide trials were set up in the UK some years ago into which women with breast cancer were entered, with their informed consent. Many surgeons throughout the UK – and many in other countries – are still taking part in these trials and may no longer choose a treatment regime for their breast cancer patients. Instead, each surgeon follows a predetermined plan which provides a particular type of treatment for a particular type of cancer. Once enough information has been gathered from these trials, better treatment decisions may be able to be made in the future.

There are several different operations for the surgical treatment of breast cancer. The operation undertaken will depend on the stage at which the tumour is first detected and on which parts of the body are involved.

As well as removing the tumour, the lymph nodes in the armpit may also have to be removed to stage the disease. The more nodes that are affected by malignancy, the worse the prognosis.

Women can, of course, choose to have no treatment, although without it the tumour may eventually erupt through the skin, forming ulcers on the breast and metastatic spread.

Lumpectomy

This operation involves the removal of the lump itself rather than of the entire breast. For single tumours up to 2 cm (about 3/4 inch) in diameter, lumpectomy with or without the removal of the auxiliary lymph nodes and radiotherapy may be the treatment of choice.

Following this type of operation, some 1 to 2 per cent of tumours may recur in the parts of the breast or auxiliary nodes which remain. Long-term follow-up is therefore necessary.

The cosmetic appearance following lumpectomy is usually good, as there is often only a small scar. If the auxiliary lymph nodes have been completely removed, swelling of the arm and hand (known as lymphoedema) may result as the lymph is no longer able to drain away. For this reason, radiotherapy must be avoided when there has been radical removal of the auxiliary lymph nodes.

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Most economists, when asked to express a view on the value of prevention, understandably try to analyze the whole process as if it were an investment. People need and want a certain level of health, after all, not medical and nursing care. This is one useful way to look at preventive services-by spending a penny today we might be able to save a pound (spent on cure) tomorrow. Either because of this future saving or because it raises the individual’s level of health today prevention at first appears to be an attractive investment.

If we really want to know what prevention costs we need to know what ill health costs so that we can see if in financial terms it is worth practicing prevention. But working out what illness costs is not easy. The direct costs of ill health are relatively easy to quantify because they are the costs of delivering a medical care system and this can be worked out. In 1984 the National Health Service cost Great Britain16 billion pounds. But just looking at direct medical costs is not enough. Indirect economic costs include loss of productivity because of days off work, or premature death. These have to be added to the overall figure and more than double it. In the US the total cost of illness as judged in this way comes to about 20 per cent of the Gross National Product. One recent estimate suggests that about half of all these costs are for conditions that could be prevented. So money spent on prevention could reduce the costs both of the delivery of health care and of the number of days lost and working lives cut short.

None of these calculations take into account the suffering of the individual (on which it is impossible to put a price) or the cost to the individual of the loss of work, or other illnesses that occur in his or her family as a result of the original (costed) illness. These things are very difficult, if not impossible, to quantify but are none the less real for that. All of this means that any pure cost-benefit analysis undervalues the real cost of illnesses to society.

Another problem in trying to put a cost on prevention is the difficulty of evaluating a human life in monetary terms. From the economic point of view the value of a person is that contribution he or she makes to the Gross National Product. This clearly falls short because it says nothing of the person’s value to society in other ways and indeed says nothing about his or her value to him or herself. Judging people’s worth by their wages automatically undervalues the unemployed, women and racial minority groups-who on average earn less. If wages were the sole measure of economic value in such cost-benefit analyses then these groups would be allocated very few medical services. Also, non-wage-earning jobs such as being a mother and housewife would not be included at all and special allowances would have to be made.

Another problem in using cost-benefit analysis is that the relationship between benefits and costs is highly dependent on the discount rate. A discount rate is used in calculating costs and benefits to reflect the fact that the value of future benefits is worth less than a similar quantity of benefits today. In other words a pound today is worth more than a pound tomorrow. The choice of discount rate therefore profoundly affects the value given to benefits and costs. The higher the discount rate the less important the benefits that will accrue far into the future become in the cost-benefit calculation. If the discount rate is high, benefits to future generations will be devalued in relation to the more immediate returns provided by other programmes.

Another problem with cost-benefit analysis is that very often in health care the demands for services vary enormously from one group to another. Quite often those who most benefit from a preventive programme are not those who bear the costs. This is especially true in the US where insurance companies pay such a large proportion of medical costs. Unfortunately, a sickness-orientated system such as this encourages people to wait until they are ill (when they know that the claim will be paid) rather than seek to prevent the condition in the first place (for which the insurance companies will not pay). Private medical insurance also tends to encourage the use of health screening systems which in turn produce a number of false-positive results and lead to the consumption of even more medical services quite unnecessarily.

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