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The Most Important Thanksgiving Recipe

AHA Publisher — Wed, 23 Nov 2022 08:00:03 +0000

Dr. Don Colbert – What is your most important Thanksgiving recipe? Your amazing turkey recipe? Your favorite mashed potatoes? The family’s secret-ingredient pumpkin pie? How about a grateful heart? A content attitude? How about peace and joy for Thanksgiving, the Holiday Season, and into the next year? God’s given us a recipe for these as well. In fact, you can start today with the most important Thanksgiving recipe. It can set your tone moving forward. This year, let’s focus on different ingredients. Ones that can change our lives. The Most Important Thanksgiving Recipe 1 PART GRATITUDE We’ve talked at length about ways to practice gratitude during the last few years. In fact, one of the best ways is to simply keep a gratitude journal to document things for which you’re grateful, big and small. You can write your gratitudes throughout the day, at the beginning of the day, or before bed. Thank God. Make this your lifestyle. What’s more, you can bless others with your gratitude by writing a note to someone. Let them know why you’re grateful for them. This may spur a whole circle of gratitude around you. It’s a great first ingredient! 1 PART CONTENTMENT Gratitude and thanksgiving are great, but what if we went beyond the blessings and truly learned to be content? Paul wrote: “I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.” (Philippians 4:12). While you’re listing the things for which you are grateful, what if you continued the list with “I am content with” and listed the things in your life with which you are wrestling? The things that make you anxious. The things that are troubling. What if, instead of glossing over the hard things, we listed those, lifted them in prayer to God, and determined to be content in our trust in Him? Of course, this does not mean we aren’t motivated to change bad situations. Paul was an incredibly motivated, active person. But perhaps listing the bad alongside the good and trusting God is the key to changing our hearts and our situations. God never asked us to fake it and pretend everything is great. In fact, Jesus instructs us to give our anxieties to Him. We can acknowledge them. There’s power in this. In fact, Paul, after stating that he has learned to be content in everything, proclaimed: “I can do everything through him who gives me strength.” (Philippians 4:13). 1 PART PEACE Oftentimes, as we spend more time being grateful and becoming content, as we give our burdens to God, peace and joy follow. Miraculously, this can happen even when our circumstances don’t change. Peace is a condition of our hearts, not our environment. God tells us how we can experience peace: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7). Within the most important Thanksgiving recipe, may you receive the amazing gift of peace. 1 PART JOY What gets mixed in after we are grateful, content, and peaceful? How about joy? This last ingredient is the outward expression of all that God has done in our hearts. He can change us from anxious and negative to gracious, content, and peaceful. Even joyful! As He does, let your joy burst forth. What Can Gratitude, Contentment, Peace and Joy Do for Your Body? Although our spiritual Thanksgiving Recipe is the most important, it affects our physical health as well. In fact, we see in research that gratitude and contentment, which bring forth peace and joy while reducing anxiety, improve our health. They encourage: Stronger mental health: Amazingly, you can decrease cortisol (the stress hormone) by up to 23% by practicing gratitude (1). What’s more, healthcare practitioners have sustained lower perceived stress (decrease of 28%) and depression by keeping a gratitude journal (2). Controlling cortisol is crucially important to overall health. Healthier Hearts: In studies, gratitude is associated with better cholesterol levels, lowered blood pressure and decreased heart rate variability. This all works together to improve cardiovascular health and overall health (3, 4). Ease with Change and Healthy Habits: Some benefits of gratitude work in reverse. Researchers have found that those who practice gratitude also tend to make healthier choices. Specifically, there’s an association between those who are reportedly grateful and less use of tobacco, more exercise, and better food choices (5, 6). On the flip side, gratitude intervention shows promise when helping patients increase healthy habits. In one study, 31% of participants quit smoking and maintained abstinence after 6 months, compared to meta-analysis averages of 23% with a nicotine patch alone (7). Stronger Immune Function: Gratitude and optimism can actually improve your body’s response to inflammation. Studies have found that our bodies produce more disease-fighting cells when we are grateful and optimistic (8). In addition, anytime you reduce cortisol, you maintain a healthier balance with DHEA levels. This supports healthy immune function (9). Better Sleep and Healthy Aging: One key factor to healthy aging is brain health. One necessity for brain health is sleep. Fortunately, gratitude supports better sleep (10)! In one study, gratitude was linked to a 10 percent improvement in sleep and a 19 percent decrease in depression levels in patients with insomnia (11). What About Thanksgiving Food? Of course, the food is great too. Let’s celebrate with some of our favorite Keto Zone Thanksgiving favorites: Keto Zone Thanksgiving Menu: Keto Zone Stuffed Mushrooms Keto Zone Pumpkin Soup Keto Zone Thanksgiving Turkey with Gravy Keto Zone Cranberry Jam Keto Zone Cranberry Walnut Roasted Brussel Sprouts Keto Zone Cauliflower Mashed “Potatoes” Keto Zone Green Bean Casserole Keto Zone Thanksgiving Stuffing Keto Zone Pumpkin Cheesecake Bottom Line This Thanksgiving, consider a new recipe with new habits (ingredients). Start with daily gratitude and add daily contentment. Give your thanksgivings and anxieties to God. Then, notice the peace in your heart. Finally, let your joy shine through. Let’s make this entire Holiday Season a springboard of God’s goodness into next year. To read the original article click here.

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The Holiday Stress Survival Guide

AHA Publisher — Fri, 03 Dec 2021 08:00:03 +0000

Nancy Williams via CBN News – “’Tis the season to be jolly,” so the song says. For some, the excitement is building as the season unfolds and anticipation grows. The music, the lights, gifts, decorations, and time with family and friends all ignite a spirit of joy and merriment. And yet, for others, it is a time filled with stress and depression. Some tend to envision the ‘perfect holiday,’ often leading to unrealistic expectations for themselves and others. Attempts to ensure everyone’s holiday happiness can easily lead to overspending on gifts, travel, food, and entertainment. Stress grows as people spend beyond their means and then worry about how to make ends meet. The strain of shopping, baking, attending social gatherings, and preparing lavish meals can increase stress, create tension, and cause exhaustion. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. High demands, stress, lack of exercise, and overindulgence in food and drink compromise the immune system, often bringing on holiday illness. Relationships can cause turmoil, conflict, or stress at any time, but tensions often heighten during the holidays, resulting in increased conflicts. Grief also intensifies at this time of year as many face the holidays missing loved ones. The National Mental Health Association reports that even more people experience post-holiday let down after January 1. This can result from disappointments during the preceding months compounded with excess fatigue and stress. If we’re not mindful of how we are approaching this season, stress will rob us of the real joy and spirit of peace that Christmas offers. So, how can we get a handle on holiday stress and depression? Begin by setting reasonable expectations of yourself and others with goals that are manageable. Create a master to-do list that you can then break down into weekly and daily lists to avoid relying strictly on memory or losing track of tasks. Organize your time and prioritize activities, keeping in mind this is a season of celebration, not just one day. Spreading out activities over time will reduce stress and allow more time to enjoy individual experiences. Tips from the Mayo Clinic: Acknowledge your feelings. If a loved one has recently died or you aren’t near your loved ones, realize that it’s normal to feel sadness or grief. It’s OK now and then to take time just to cry or express your feelings. You can’t force yourself to be happy (all the time) just because it’s the holiday season. Seek support. If you feel isolated or down, seek out family members and friends, the church community, or area social services. They can offer support and companionship. Consider volunteering at a community or church function. Getting involved and helping others can lift your spirits and broaden your social circle. Also, enlist support for organizing holiday gatherings, as well as meal preparation and cleanup. You don’t have to go it alone. Don’t be a martyr. Be realistic. As families change and grow, traditions often change as well. Hold on to those you can and want to. However, understand in some cases that may no longer be possible. Perhaps your entire extended family can’t gather at your house. Instead, find new ways to celebrate together from afar, such as sharing pictures, e-mails, or videotapes. Set differences aside. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion. With stress and activity levels high, the holidays might not be conducive to making quality time for relationships. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress, too. Stick to a budget. Before you go shopping, decide how much money you can afford to spend on gifts and other items. Then be sure to stick to your budget. If you don’t, you could feel anxious and tense for months afterward as you struggle to pay the bills. Don’t try to buy happiness with an avalanche of gifts. Donate to a charity in someone’s name, give homemade gifts, or start a family gift exchange. Plan ahead. Set aside specific days for shopping, baking, visiting friends, and other activities. Plan your menus and then make one big food-shopping trip. That’ll help prevent a last-minute scramble to buy forgotten ingredients — and you’ll have time to make another pie, if the first one’s a flop. Allow extra time for travel so that delays won’t worsen your stress. Learn to say no. Believe it or not, people will understand if you can’t do certain projects or activities. If you say yes only to what you really want to do, you’ll avoid feeling resentful and overwhelmed. If it’s really not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time. Don’t abandon healthy habits. Don’t let the holidays become a dietary free-for-all. Some indulgence is OK, but overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard. Continue to get plenty of sleep and schedule time for physical activity. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Steal away to a quiet place, even if it’s the bathroom, for a few moments of solitude. Take a walk at night and stargaze. Listen to soothing music. Find something that clears your mind, slows your breathing, and restores your calm. Rethink resolutions. Resolutions can set you up for failure if they’re unrealistic. Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame. Choose only those resolutions that help you feel valuable and provide more than only fleeting moments of happiness. Forget about perfection. Holiday TV specials are filled with happy endings. But in real life, people don’t usually resolve problems within an hour or two. Something always comes up. You may get stuck late at the office and miss your daughter’s school play, your sister may dredge up an old argument, you may forget to put nuts in the cake, and your mother may criticize how you and your partner are raising the kids — all in the same day. Expect and accept imperfections. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or mental health professional. You may have depression. What are the most important steps to de-stress your mind and lift a depressed spirit? As you move through the coming days, take time out from the activities around you to be still. Find a quiet place to calm your spirit. Let your mindset aside the to-do lists, along with the cares and concerns of your life, as you remember the primary focus of this time of celebration. Choose thoughts and actions that will anchor that purpose in your mind and heart as the season unfolds – a season of joy, of hope, of promise, of peace. Make your way with the shepherds to kneel at the manger in wonder and worship. Join with the angels to fill the heavens with songs of celebration. Travel with the wise men to meet – for yourself – the King who was born to bring us the guiding light of God’s love. May God’s gift of Peace fill your heart with joy and your future with hope. Merry Christmas. To read the original article click here.

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How to Correctly Use Movement and Exercise to Defeat Depression and Loneliness, Reduce Worry, and Eliminate Anxiety with Dr. Kelly Mcgonigal + The Extraordinary Link Between Mindful Movement, Joy, and Human Connection

AHA Publisher — Mon, 23 Mar 2020 07:00:48 +0000

Dr. Caroline Leaf – We all know that exercise is good for us, but did you know that movement changes us from the inside out, improving both our mental and physical health? In this week’s blog and podcast, I discuss the power of movement with bestselling author, research psychologist and lecturer at Stanford Dr. Kelly Mcgonigal, and how exercise can help defeat depression, anxiety, loneliness and shame, making us feel more connected with ourselves and with others. Kelly has always loved exercise and movement. As someone who is prone to anxiety, she discovered from young that different types of movement could help her control and process her thoughts and feelings, and wanted to explore her love of exercise in her new book, The Joy of Movement. Too often, we think of exercise as a kind of chore or task. Like eating well, it is something we need to do to stay healthy. It can be hard and intense, but it is well worth the struggle, right? But movement is so much more than that! As Kelly says, movement can be a beautiful, pleasurable and fun experience, and is a profound way to support our mental and physical wellbeing. In fact, there is no rulebook when it comes to exercise. All movement is good movement, and we need to find out what works for us, even if it doesn’t make you feel out of breath. We are all different, and we all have different desires, capabilities and needs. Movement that gets the heart rate going and helps us feel more engaged in life is a way to celebrate and enjoy, not deny and despise, this diversity. The mental and physical benefits of exercise is not limited to the young and able-bodied. Regular movement is wonderful for people of all ages and with all sorts of mental and physical abilities, and can be incorporated into every area of our lives, whether we skip around the house, dance up and down the stairs or have fun crawling from room to room with our loved ones. And, when we look at the data, people who are more physically active are happier, have more meaningful lives, have better relationships, experience more positive emotions and deal with depression and anxiety better! Every time we move our body, we are giving ourselves a dose of happiness and health and are investing in our mental health. Movement is not a chore; it is a way of expressing our strength and vitality as living, breathing beings. Exercise is actually the only thing, besides deep brain stimulation, that enhances the brain’s ability to experience pleasure. Regular movement sensitizes the brain to pleasure and joy—physical activity enhances our reward system, which motivates us, telling us when something is good and that there is hope for the future. Through movement, we are better able to develop stay motivated in every area of our lives, as our reward system is more robust and works better. Essentially, physical activity makes us more resilient; it doesn’t just give us a quick dopamine rush and then that is it. Physical activity trains the brain to enjoy all the good things in life, such as a long walk in the park, a meal with friends or a beautiful sunset! Movement also helps us connect with others and form deep meaningful relationships. When we exercise, brain chemicals that support social connection (like oxytocin) are released, which helps us trust other people more, giving us that warm glow we get from being around our loved ones. Essentially, movement resets the brain, helping us be nicer people and enhancing our social pleasure, especially in a group workout setting where there is a sense of collective joy and encouragement. Indeed, group movement helps us trust each other more, and is a great way to strengthen relationships. Studies have shown that just walking shoulder-to-shoulder with someone helps us be more open and vulnerable with that person, allowing for a certain degree of intimacy, which may be very helpful for people going through challenges at work, school or at home. Physical activity is also a great way to deal with toxic stress and negative body-image. By focusing on the task of moving your body in a certain way, you can calm the inner chatter of the mind and slow the rush of chaotic thoughts, which is why some people use exercise as a form of meditation. Different forms of exercise can also meet our different needs when it comes dealing with toxic stress. Kelly recommends thinking of the opposites of toxic stress and anxiety, such as courage, freedom, calm, hope, social connection, playfulness and so on, and then focus on what kind of movement you need in the moment. Think about your particular antidote. For example, if you feel like you need to feel brave and strong in the face of a challenge, then you may want to go to a high-intensity workout class like cardio-kickboxing, which makes you feel fierce and courageous and helps you deal with your fears and anxieties. Be willing to take chances and explore different types of exercise for your needs! The same can be said for our self-confidence and body-image. Instead of focusing on what you look like in the mirror or what other people think of you, you can turn your attention to what you are physically doing with your body—your own strength and grace—and find a totally new way to think about yourself. As you do this, you will find qualities that you admire in yourself and want to express outwardly. This is especially the case when you find the right movement community, which makes you feel welcomed and encouraged, where people see your beauty and you see beauty in others, and where you share a common humanity. This group setting can be especially helpful if you have imposter syndrome, or the feeling that that you are a fake, and do not deserve the position you are in and/or the praise you receive. Through positive group movement, you can start gaining confidence in yourself, which can help you develop a growth mindset: instead of just thinking you are a fake, you start thinking “I can grow into this role. When I put in the effort and energy I can become what I want to become.” Indeed, movement communities are intrinsically interdependent: they enable us to be vulnerable, open, and honest, teaching us how to seek help, and how to help and encourage others. Of course, we are continually learning about the power of movement. We now know that our muscles serve a function beyond moving bones; they act as a kind of endocrine system, storing chemicals and proteins that release into the blood stream when we move (through continuous contractions), which can reduce inflammation, control blood sugar, boost metabolism and so on, making us feel healthy and happy. Some of these molecules have the strongest effects on the brain, immediately reducing feelings of depression and boosting our motivation, while, in the long term, restructuring the brain to make you more resilient to stress and help recover from trauma and mental distress. These positive mental effects are why some scientists call these chemical “hope molecules”, as they inspire and encourage us to embrace life. Indeed, the more we study movement, the more we learn how hope is one the most common emotional side-effects of exercise! We also know now that lactic acid is not just a bad by-product of movement. The latest research suggests it travels to brain and works just like the “hope molecules” discussed above, and has anti-depressant and anti-anxiety effects on the brain, while we are only just learning how exercise positively effects the gut microbiome, and how exercise can help protect us from and heal cognitive decline. Movement really is incredible! Your whole body thrives on physical activity, which is why you cannot replace exercise with a pill or molecule. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

The post How to Correctly Use Movement and Exercise to Defeat Depression and Loneliness, Reduce Worry, and Eliminate Anxiety with Dr. Kelly Mcgonigal + The Extraordinary Link Between Mindful Movement, Joy, and Human Connection appeared first on Amazing Health Advances.

13 Natural Remedies for Depression: Find Hope Again!

AHA Publisher — Thu, 27 Feb 2020 08:00:24 +0000

Dr. Josh Axe, DC, DMN, CNS – Did you know that 1 out of 7 individuals will suffer from depression symptoms at some point in his or her life? Today, depression is one of the main causes of disability in developed, as well as low and medium income countries. In fact, around 150 million people suffer from depression worldwide. (1) The World Health Organization predicts that depression will become the second most prevalent disease worldwide by the year 2020. But what are we doing to prevent and treat this life-altering mood disorder? The typical treatment — antidepressant medications — don’t work for every person with depression and also come with a slew of side effects. However, sometimes people don’t know where to turn to find a treatment that won’t bring on more health problems. The good news is there are natural remedies for depression that are effective and help address the root cause of the disease. If you’re looking for a natural way to improve your depressive symptoms, studies suggest that you should focus on eating an anti-inflammatory diet — one similar to the Mediterranean diet that provides critical vitamins and minerals for hormone balance and brain function. A moderate to high level of physical activity/exercise has also been shown to prevent against depression. Additionally, using essential oils for depression and making other lifestyle changes to control stress are some of your best options. Causes Depression is when a person experiences low mood persistently, to the point that it starts to interfere with her daily life. Struggling with depression can be extremely painful for both the person experiencing the symptoms and her loved ones. The causes of depression are varied and include: • stress • unresolved emotional problems • neurotransmitter imbalance • hormonal imbalances • food allergies • alcoholism • nutrition deficiencies • lack of sunlight • toxicity from metals • toxic mold Although depression can happen at any age, it often develops in adulthood. For example, it’s especially prevalent in middle-aged or older adults who are struggling with other serious medical issues, like cancer, diabetes or Parkinson’s disease. But other risk factors for depression include a family history of depression, taking certain medications that cause depressive side effects, major life changes, ongoing stress and trauma. (2) Symptoms Depression can manifest with a variety of different symptoms including (3): • fatigue • persistent sadness • low mood • irritability • feelings of worthlessness and hopelessness • difficulty concentrating • difficulty sleeping • low sex drive • changes in appetite • weight changes • feelings of helplessness • disinterest in hobbies or activities • aches and pains • headaches • digestive issues • thoughts of death or suicide • attempting suicide Conventional Treatment Conventional treatment for depression typically involves the use of medications and/or psychotherapy. The most widely used form of medication for depression is SSRIs, or selective serotonin-reuptake inhibitors, which include drugs like Celexa, Lexapro, Zoloft, Prozac and Paxil. Research shows that antidepressant medications do help patients with depression, but they work as symptom suppressors rather than cures. Once a patient is no longer taking the antidepressants, the symptoms will probably recur. In addition, antidepressant medications have serious side effects that can include suicidal thoughts, weight gain and personality changes. Another danger of psychotropic drugs like SSRIs is that they can cause neurotransmitter degradation, leading to changes in the brain. (4) In addition to medication, psychotherapy is another option. There are several forms of psychotherapy that can be helpful, including “talk therapy” or counseling, problem-solving therapy, cognitive-behavioral therapy and interpersonal therapy. A study conducted at the Ohio State University found that when cancer patients suffering from depression were asked if they would rather use individual counseling, antidepressant medications or support groups to address their symptoms, preference for individual counseling was significantly higher than the other options. (5) Counseling can be an effective depression treatment, along with other natural remedies for depression. 13 Natural Remedies for Depression 1. Healthy and Well-Balanced Diet You may be surprised to learn that your food choices can have a significant impact on your mood. It’s key to eat foods that support neurotransmitter function, which are the brain’s messengers that control your mood, energy levels, appetite and many other processes in the body. Neurotransmitters are significantly influenced by the foods you put into your body. Research including a 2018 study published in the journal Primary Care also shows that eating an anti-inflammatory diet, such as one that closely mimics the traditional Mediterranean diet, can reduce your risk for depression. (6) When compared to other balanced diets — including the Healthy Eating Index diet (HEI), the Dietary Approaches to Stop Hypertension diet (DASH diet), and the Dietary Inflammatory Index diet, the study found that the risk of depression was reduced most with adherence to a healthy Mediterranean-type diet. A 2009 study published in the British Journal of Psychiatry examined the association between dietary patterns and depression. There were 3,486 participants who fell into one of two dietary categories. The first was those who ate a whole food diet, heavily loaded by vegetables, fruits and fish. Second was those who ate processed foods. These foods included sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products. After five years, the participants were assessed. Researchers found that those who stuck to the whole food dietary pattern had lower odds of depression. In contrast, high consumption of processed food was associated with an increased risk of developing depression. (7) Eating healing foods can be transformative. Here’s a breakdown of the whole, anti-inflammatory foods that should be part of your diet to prevent and treat depression: • Omega-3 foods: Research shows that one of the most important components of your diet in order to prevent or treat mood disorders is omega-3 foods. Your brain lipids are actually composed of fatty acids. Of those those fatty acids, 33 percent belong to the omega-3 family. That means that you need to eat omega-3s in order for your brain to function properly. Omega-3s benefit the brain by promoting communication processes and reducing inflammation. (8) The best omega-3 foods include wild-caught fish like salmon, mackerel, herring and white fish, walnuts, chia seeds, flaxseeds, natto and egg yolks. • Fruits and Vegetables: A diet high in fruits and vegetables increases your intake of vital nutrients that support your mood. Fruits and veggies high in folate, for example, promote the brain’s metabolic processes and research shows that a folate deficiency can lead to depressive symptoms. (9) Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli. Your body also needs antioxidant foods to combat the biochemical changes that take place when you’re under stress. A study published in the Indian Journal of Psychiatry found that antioxidant therapy for 6 weeks significantly reduced both depression and anxiety scores in observed patients. (10) Some of the top antioxidant foods include blueberries, goji berries, blackberries, cranberries and artichokes. • Healthy fats: Healthy fats provide important vitamins and minerals that boost energy levels and mood. Plus, eating healthy fats helps to prevent free radical damage that may be associated with depression. But it’s important to understand that not all fats are created equal. In fact, research shows that there’s a detrimental relationship between consuming trans fats (like hydrogenated oils) and depression risk. (11) Stick to eating healthy fats such as avocados, grass-fed butter, coconut oil, extra virgin olive oil and omega-3s like walnuts and flaxseeds. • Lean Protein: Eating protein is critical for supporting neurological function and balancing hormones. Protein foods also provide energy and boost our mood. We need to consume plenty of protein throughout the day because the amino acids allow for many of the body’s functions. When you don’t eat enough protein, you become fatigued, your immunity weakens and you experience moodiness. The best sources of protein include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, free-range eggs, raw cheese and protein powder made from bone broth. • Probiotic Foods: Eating probiotic foods increases energy levels, supports cognitive function and promotes mental wellness. Some of the top probiotic foods include kefir, yogurt, kombucha, miso, raw cheese and fermented vegetables. In fact, a great way to consume probiotics is to drink kombucha every day because it also contains enzymes and B vitamins that boost your energy levels and helps to detoxify your body. 2. Limited or No Refined Carbohydrates and Sugars Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high carbohydrates foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium. Although these foods are improving your mood for the moment, they are also leading to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse. (12) An investigation conducted at Baylor College of Medicine in Texas found that sugar consumption rates were correlated with the annual rate of major depression. (13) And a systematic review published by the American Public Health Association found that there is a significant relationship between unhealthy dietary patterns (such as eating a “Western diet” that’s made up of mostly processed foods) and poorer mental health in children and adolescents. (14) Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress. To reduce depressive symptoms by supporting the health of your brain and balancing your hormones, avoid eating packaged and processed foods that are made with refined carbohydrates and sugars. Stick to real, whole foods that are in their natural forms. One specific diet that covers many of these dietary alterations and might have specific impact on depression is the keto diet. Studies in animals have found that pups born to mice on the ketogenic diet have less of a chance of developing depression, and putting animals in a model of depression on keto seems to improve some of the signs of depression. (15, 16, 17) 3. Fish Oil Omega-3 fats are critical for neurotransmitter function, an important component for emotional and physiological brain balance. Research published in CNS Neuroscience Therapeutics analyzed three studies that involved the treatment of depression with omega-3 fatty acids. One study compared the benefits of omega-3 therapy to placebo therapy, another study tested the effects of omega-3s on children with depression and the third study was an open-label trial using EPA to treat bipolar depression. Researchers found that omega-3s showed highly significant effects. For example, in the open-label study involving people with bipolar depression, patients who completed at least one month of follow-up achieved a 50 percent or greater reduction of depression symptoms. (18) Fish oil supplements are a great way to ensure you are getting enough omega-3 fats. 4. Probiotics Research shows that probiotic supplements can improve mental outlook, which is due to the gut-brain connection. Probiotics aid nutrient absorption and promote glycemic control, helping to avoid spikes and drops in blood sugar levels. But most importantly, studies show that there are direct lines of communication from the gut to the brain, so taking probiotics actually changes your behavior and brain chemistry, thereby improving cognitive function and reducing depressive symptoms. (19) A 2017 study illustrated the correlation between gut health and depression. Researchers analyzed 44 adults with IBS (irritable bowel syndrome) and mild to moderate anxiety or depression. Half of the group took a probiotic (specifically Bifidobacterium longum NCC3001), and the other was given a placebo. Six weeks after taking probiotics daily, 64 percent of the patients taking the probiotic reported decreased depression. Of the patients taking a placebo, only 32 percent reported decreased depression. (20) 5. Vitamin D3 A systematic review and meta-analysis evaluating the efficacy of vitamin D supplement as a natural remedy for depression found that vitamin D supplementation was favorable in the management of depression because it changed vitamin levels in a way that’s comparable to antidepressant medications. (21) Vitamin D...

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How to Be Happy: 15 Life-Changing Steps

AHA Publisher — Wed, 12 Feb 2020 08:00:54 +0000

Dr. Josh Axe, DC, DMN, CNS – Who doesn’t want to be happy? Aside from just feeling better on a daily basis, there is even scientific research to show us that being happy has concrete health and life benefits. As researchers point out, Positive emotions contribute to important downstream life outcomes, including friendship development, marital satisfaction, higher incomes and better physical health. People who experience frequent positive emotions have even been shown to live longer. Indeed, a recent meta-analysis of nearly 300 findings concluded that positive emotions produce success and health as much as they reflect these good outcomes. How can you be very happy? This is as much a matter of science as it is an art. Your mind is made to experience life from a place of joy and contentment. In fact, positive words and thoughts actually activate brain cells and reverse the signs and mental strain of depression. On the outside, when you see happy people, it just seems to be easy, like it’s a personality trait. But in reality, they are always choosing happiness. Choosing to see the good, letting go of what they cannot control, and allowing peace to live in their life. If you follow the 15 steps described below, there’s a good chance you can learn how to be a happier person. How to Be Happy? Happiness in its truest meaning is contentment. And contentment doesn’t start as a feeling, but as a choice to look at all that you have and all that is good in your life, and experience those good things more than you dwell on the bad. You might assume that happiness is something that some people feel based on their current circumstances — like their occupation, family, and health for example. But the more we learn about what results in happiness, the more we see that feeling happy actually requires effort and is much like a skill; with that effort, happiness is likely achievable for anyone. As science tells us, “happy people become more satisfied not simply because they feel better, but because they develop resources for living well.” • Happiness is an attitude and a choice, way more than we would like to believe. • It’s a byproduct of both releasing yourself and others from the burdens of life and choosing to live out of what you can control, rather than harping on the things you cannot. • The cool thing about happiness is that it is cumulative, meaning small feelings of daily joy can lead to significant improvements in your mood. • Happiness usually works in a cyclical pattern, with feelings of being happy leading to even more happiness. As researchers explain, “Positive emotions contribute to judgments of life satisfaction, well-being, and happiness in daily life and they are proposed to trigger upward spirals toward improved emotional well-being and happiness.” 15 Life-Changing Steps So how do you find happiness? The best habits happen in small manageable steps. Want to drink more water? Then start by adding just an extra half a glass or a full glass per day. Then add to it another half a glass the next week. Little by little you build the habit until it feels like a comfortable part of your life. Happiness works the same way! Maybe this week, you try to just decrease how much you complain, then next week, try practicing gratitude. To start your own “upward spiral” of happiness, here are 15 steps to take: 1. Choose to Be Grateful It may seem cheesy, but gratitude is a part of being happy that you have complete control over. It is so easy to complain about all the little things out of your control that frustrate you, especially if you work around a job with other people complaining about the same things. Instead, focus on the things you can control. Start with your own thoughts! Try spending five minutes every morning saying or writing down everything you are grateful for. Or, as part of healing prayer, regularly thank God for everything you have. Just fostering gratitude opens up places of joy for all that you have walked through and all the blessings that you have. This practice also helps bring attention to the things you are thankful for in your life that are going well. It’s easy to focus on the negatives sometimes; even research supports that “like any emotional state, feelings of joy, gratitude, interest, and contentment typically last only a matter of minutes…moreover, positive emotions are less intense and less attention-grabbing than negative emotions and are more quickly to diffuse.” Being swept up in financial worries, a struggling relationship or a health concern is far too common, but when we make a point to reflect on what we do have, we reap the many mood-lifting benefits of gratefulness. Studies have shown that by practicing forming “gratitude lists,” we can actually noticeably alleviate worry and boost our mood. Aim to do gratefulness practice every day if you can, either in the morning or before bed. Finding the “extraordinary in the ordinary” can lead to some serious positive changes in your life. According to one study, Gratitude is an important human strengths that contributes to subjective happiness. Grateful individuals are especially appreciative of the contribution of others to their happiness… Results imply reciprocal relationships among gratitude, subjective happiness, and good social relationships. Consequently, compared with unhappy people, happy people report close and satisfying relationships and feel more gratitude in their lives. 2. Choose to Forgive We know from studies that a major cause of depression stems from a lack of forgiving others. When we hold resentment or anger against someone that we haven’t yet forgiven, we are stuck in the past. One of the key traits that leads to happiness is living in the present moment as much as possible, instead of harping on uncontrollable events that have already taken place. If forgiveness is holding you back from experiencing joy here and now, then it’s time to release the anger you’re holding. Ask yourself, is there anyone that I haven’t forgiven? Even yourself? Sometimes, even if we have forgiven someone in our mind, it takes a few times of practice to really forgive them in our hearts. Forgiveness isn’t just forgetting, but actually releasing them from a debt that they may truly owe us. As the saying goes, refusing to forgive is like drinking poison and expecting the other person to die. Is any grudge worth damaging your own life and happiness? Who is it that you need to forgive and let go of, so that you can move on and live your life to the fullest? Keep in mind that forgiveness is an act of kindness and compassion. Kindness towards others takes us out of our own mind and away from our own worries, plus it’s also contagious and usually leads to even more kindness. If you tend to be shy, often keep to yourself, or don’t know where you could potentially be of service, start small and keep in mind that every kind act and positive intention counts. 3. Use Positive Words Want to know how to be happy when you’re alone? If you want to learn how to be happy with yourself, start by focusing on your self-talk. Whether you are talking to yourself or others, the words you say and think have power. As it says in the Bible, “The power of life and death is in the tongue…” – (Proverbs 18:21) Neuroscientist Andrew Newberg, M.D., has been doing studies that actually prove this is true – that positivity through words can literally change your brain. He studied the brain and the effects of the spoken word or thoughts and found that even a single negative word increases activity in the amygdala, or the fear center of our brain. The body begins to release stress hormones and neurotransmitters that interrupt your brain’s normal activity. Angry words shut down the functioning ability of the frontal lobe which moderates logic and reasoning centers. Prolonged exposure to negative people or your own negative words, really can affect your ability to experience and expect joy and happiness. Research shows that speaking positive words, or even holding a positive word (like love, peace, joy, etc.) in your mind activates the frontal lobe and the motor cortex, which can move you into action and create an “upward spiral.” 4. Encourage Others Happiness is said to be contagious, as we can lift others up by demonstrating what joy is all about. Practice recognizing the best qualities that others around you have to offer, instead of focusing on their flaws. Show appreciation and respect for the good things that your family, coworkers, and friends do for you each and every day, and ultimately encourage them to seek out happiness for themselves. While it seems that encouraging others is a selfless act, being motivating and kind to those around you actually has benefits for your own happiness too. As studies suggest, “happiness is increased simply by counting one’s own acts of kindness.” Therefore, paying someone a compliment, giving them a confidence boost and recognizing their accomplishments can make your day, in addition to theirs! “A strong correlation exists between the well-being, happiness, health, and longevity of people who are emotionally and behaviorally compassionate”, states a study entitled “Altruism, happiness, and health: it’s good to be good.” 5. Be Intentional with Your Time Pay attention to how you currently spend your time each day. Start by making a list of what you do when you’ve got some free time: reading, watching TV, reaching out to family, working, exercising, etc. Write these activities down and estimate how many hours you are putting effort towards these things daily. Now write down a list of the top five things that are most important to you. How do your two lists compare? What are you spending time focusing on that isn’t serving your higher purpose, priorities, and goals? The most successful people in the world learn how to let their schedule reflect their truest priorities. If you can switch out 30 minutes of TV watching each day with 30 minutes of “you” time — maybe by taking a relaxing walk in nature (especially if you live in a city), cooking a new recipe, reading an inspirational book or trying energy healing — imagine how different your week would wind up feeling? Rewrite your schedule so that your day looks proportional to your values. Practicing time management in this way, by eliminating wasteful activities and blocking off dedicated time for the things that make you happiest, is a great way to feel more joy each and every day. “The bad news is time flies. The good news is you’re the pilot.” ― Michael Altshuler 6. Make a “Bucket List” Make a list of all of the things you’ve always wanted to do, but have been putting off for one reason for another. Interested in paddle boarding? Always wanted to try snorkeling? Prioritize the things that bring you joy and make a point to do the activities that are novel to you and would help bring you feelings of excitement and happiness, even if they seem small and trivial. When we write down our goals it makes them real. So write down your goals for the things you want to do and write down tangible steps you want to take each week, month or quarter to make this “bucket list” items a reality. As research points out, small feelings of joy add up and create a bigger sense of happiness, so don’t neglect the little things that bring a sense of accomplishment and a smile to your face. Take a risk, meet some new interesting people, and throw a bit of caution-to-the-wind if you need to. As studies tell us, “very happy people are more extroverted, more agreeable, and less neurotic.” “It’s not how much we have, but how much we enjoy, that makes us happy.” — Charles Spurgeon 7. Examine Your...

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Oxytocin (The Love Hormone): Benefits + How to Increase Levels

AHA Publisher — Sat, 01 Feb 2020 08:00:39 +0000

Jillian Levy, CHHC via Dr. Axe – Oxytocin — nicknamed by some experts “the tend and befriend hormone” — is one of the most important hormones that humans (and many other mammals) produce, considering it plays a role in social bonding, building relationships, reproduction, childbirth and breastfeeding. According to the American Psychological Association, oxytocin is released in response to positive social connection and stressful conditions. Levels have been found to be higher when someone is under stress, such as when exposed to social isolation or when in an unhappy relationship. What Is Oxytocin? (Oxytocin in Women and Men) Oxytocin is a peptide hormone and neuropeptide, meaning it’s a “chemical messenger” that acts on organs, including the brain. What does oxytocin do, and where is it produced? It’s produced in the hypothalamus in the brain, often called the “control center,” and most often released by the pituitary gland. Once the hypothalamus sends signals for oxytocin to be produced, it’s either released into the bloodstream or to other parts of the brain and spinal cord. It binds to oxytocin receptors, influencing how we feel and behave towards others. We usually think of it as a feminine hormone, but do men produce oxytocin too? Yes — while it was originally considered a hormone that was only found in women due to its tie to labor and lactation, it’s now known to be present and important in both men and women. For example, it helps with male reproduction, as well as female reproduction, by supporting production of testosterone in the testes and motility of sperm. The Love Hormone: How It Affects Emotions Why is oxytocin called “the love drug”? It’s responsible for many aspects of social bonding and sexual pleasure. Situations that make us feel safe, happy and connected tend to cause the release of several “feel good hormones,” including oxytocin, dopamine and serotonin. Oxytocin also has similarities to endorphins (opiate chemicals) because we release more in order to soothe ourselves in response to sources of pain and stress. How does oxytocin make you feel? • Research tells us that oxytocin’s effects are basically the opposite of those linked to our “fight or flight” response. • Higher levels are linked to feeling calmer and having a better capacity to deal with stress. • New research suggests that increased oxytocin can potentially also increase feelings of generosity, forgiveness, trustworthiness, joy and security. • It seems to helps increase fidelity and monogamy in relationships by keeping us honest and facilitating compassion/empathy toward others. Benefits/Uses 1. Helps with Social Bonding and Building Relationships Studies show that oxytocin enforces pro-social behaviors, bonding and even fidelity by rewarding those who maintain good relationships with positive, calm feelings of well-being. Social contact seems to result in bursts of oxytocin, even if it’s anticipated social contact, such as planning for a party, date or get-together. The hormone also works on on a “positive feedback loop.” It makes us want to socialize, which further increases our production, continuing to make us seek out relationships with others. 2. Boosts Our Ability to Cope with Stress While it also works under times of low stress, oxytocin has been shown to be elevated under times of high stress too. Some recent studies have found that people who report having poor social relationships usually have higher circulating levels of both oxytocin and the stress hormone cortisol than those reporting better relationships. Externally administering the hormone via supplements seems to help mitigate stress reactions, acting as a type of natural buffer. It can make people who are stressed out seek out support through better social connections. It also may help protect the nervous system from shutting down in the face of stressful circumstances, including childbirth. Some animal studies show that treatment with oxytocin causes stressed animals to no longer display signs of depression, anxiety or cardiac stress. By increasing someone’s motivation to find help from others, the hormone can help people find opportunities that lead to more security, joy and love. 3. Induces Labor Oxytocin strengthens labor contractions during childbirth, along with helping to control bleeding after childbirth. It also facilitates production of prostaglandins, which are chemicals that move labor along. In prescription/synthetic form, it can be used to induce labor or speed up the process. The most widely used form is the brand name drug Pitocin, which is commonly given to women in the hospital during labor. 4. Supports Breastfeeding and Child Rearing One of oxytocin’s functions is to support breastfeeding and nurturing maternal behaviors among both mothers and fathers. Research links the hormone to a mothers’ ability to care for her infant in multiple ways, one of which is through breastfeeding. When a baby nurses from his/her mother’s breast, nerves in the nipple send a signal to the pituitary gland to produce oxytocin, which then causes tiny muscles around the nipple to squeeze and release milk. Experts also believe that oxytocin helps new mothers and fathers feel calm even during difficult life transitions, one of which is having and caring for a new baby. Levels have been shown to rise in parents due to affectionate touch and contact with their baby. 5. May Have Anti-Aging and Anti-Obesity Effects Higher oxytocin release is now linked with protection against accelerated signs of aging and better regeneration of aged tissue stem cells, including muscle cells, according to animal studies. Oxytocin injections may be used in the future to help injuries heal better, improve bone health and possibly prevent obesity. For example, some animal studies have found that oxytocin administration leads to sustained weight reduction by reducing food intake, which is believed to happen because it dampens the brain’s food-related reward circuitry. How to Increase It Both higher- and lower-than-normal levels of oxytocin can cause health problems among women and men, according to endocrinologists. Here are some examples of how: • High levels among men may contribute to enlargement of the prostate gland (benign prostatic hyperplasia) and urinary problems. • Low levels (what some might call oxytocin deficiency) among women can interfere with child labor and breastfeeding. • Low levels among both sexes has been linked to depression and anxiety, although it still isn’t totally clear how administering oxytocin supplements can help treat these and other mental health conditions. • It’s also believed that low levels may be tied to autism and autistic spectrum disorders. Wondering, “How can I increase my oxytocin levels?” Is there a supplement for oxytocin, or foods that can naturally boost production? Here are ways that you can naturally boost your production in order to promote feelings of well-being and connectedness: • Physical contact — Hugs, massages, being intimate, shaking hands and breastfeeding all cause the release of oxytocin. • Essential oils — Studies suggest that certain essential oils, including clary sage oil, may help balance hormones and encourage production of the love hormone. • Making eye contact • Laughing • Giving and receiving gifts (including money) • Sharing meals with others • Petting a dog, cat or other pet • Doing “loving kindness” meditation or visualization • Telling someone you love him or her • Listening to calming music • Speaking to someone you trust on the phone • Walking or exercising with someone • Looking at photos or videos of people you care about — including via social media Does food have oxytocin? This hormone is not found in foods, but it plays a role in regulating appetite. Eating aphrodisiac foods — such as chocolate, coffee, fish, avocado and some herbs — may also improve your mood and desire for connection, leading to higher release. Supplements, Sprays and Dosage Info What happens if you take oxytocin in supplement or spray form? Although more research is still needed to confirm how oxytocin supplements and sprays affect our behaviors and moods, researchers think there’s a possibility that administering this hormone may help people dealing with social and emotional problems. Conditions that oxytocin may be able to help include autism or Asperger’s disorder, social anxiety, schizophrenia, and depression. Some early experiments suggest that oxytocin nasal sprays or injections may help people with these conditions better identify emotional content and facilitate social information processing. Can oxytocin be taken orally? At this time there isn’t an oral supplement of this hormone available. Because it’s destroyed in the gastrointestinal tract, it’s given by injection or nasal spray instead. Dosage of oxytocin depends on why it’s being given and someone’s response — therefore it must be individualized. When it’s given to induce labor, IV infusion is used along with frequent monitoring. Infusion doses starting at 0.5 to 1 milliunits/minute, in some cases increasing up to 6 milliunits/minute, are typically given to women during labor. Risks and Side Effects Are there any oxytocin supplement side effects to be aware of? Overall it isn’t entirely known how effective these supplements may be when used long term. Researchers are still working to determine how this hormone impacts people differently depending on factors like genetics and underlying psychiatric disorders. There’s some evidence that administering supplements to increase oxytocin levels may wind up having side effects like increased prejudice, envy and dishonesty among some users, although it seems to depend on the individual. The synthetic version of oxytocin given intravenously (Pitocin) can also lead to side effects, including increased pain, digestive issues like nausea or vomiting, and others. Conclusion • Oxytocin is sometimes called the love or cuddle hormone because oxytocin effects include increasing bonding, generosity, trust, loyalty and sexual arousal. • Not only do women produce this hormone to facilitate bonding, birth and breastfeeding, but it is produced by men too. It may help support fidelity and monogamy, empathy, and connection with a father’s infant. • Oxytocin supplements are still being researched for their potential benefits in helping people with depression, anxiety, autism disorders and other mental health concerns. • Here’s how to increase oxytocin naturally: Make physical contact with others, share and receive gifts, get a massage, have meaningful conversations, be intimate, and basically do anything enjoyable that involves socializing, sharing and touch. To read the original article click here. For more articles from Dr. Axe click here.

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3 Mental Self-Care Habits of the Happiest People

AHA Publisher — Wed, 13 Nov 2019 08:00:00 +0000

Dr. Caroline Leaf – We are social beings: our minds and brains thrive when we are part of a community, while isolation can wreak havoc on our mental and physical health… We live in a world where it is easy to think that happiness is something external: a product, a pill or a lifestyle—it is all out there and ready for consumption. Yet, as I discuss on this week’s podcast, the happiest people are not those with lots of nice things or lots of likes on social media; these, of course, can help make life more comfortable, but they do not guarantee true happiness. Rather, lasting happiness comes from something deep within us, from our character: it is an internal joy and peace that allows us to appreciate the small things and the big things, a mental strength and steadfastness that helps us get through the hard times and still smile. It is the ability to embrace the good and bad, and learn equally from both. How do we achieve this kind of happiness in life? What is the “secret” to happiness? Based on my research and clinical experience, I have found that the happiest people: 1. Connect more with people than Wi-Fi: We are social beings: our minds and brains thrive when we are part of a community, while isolation can wreak havoc on our mental and physical health, as I discuss in my book Think, Learn, Succeed. When we are isolated, our cortisol levels rise, which can cause low-grade inflammation across the brain and body, making us feel ill, reducing blood flow to the brain and upsetting our mental clarity and our mood—isolation literally makes us lose our perspective! When we connect with others, however, our brains and bodies respond in a positive way, healing our bodies, reducing cortisol levels and inflammation, while protecting the heart and immune system. Indeed, community can be “addictive”! The mesolimbic dopamine system, a system linked to addiction, lights up when we reach out and give to others, giving us a deep sense of happiness! This is why it is so important that we all make an effort to reach out and connect with the people around us. This particularly important today: more and more people are isolated and have no one to turn to—we are facing a loneliness epidemic. We need to chooseto reach out and connect with others. What does this mean? We need to tune in, not just say hello and carry on with our lives; we need to be aware of what the people around us are going through and reach out and help them, switching off to ourselves, even if this just means listening to someone and being there for them as they cry. This is a two-way street. The more we reach out to others, the more we help ourselves. Deep, meaningful relationships help us communicate and deal with our feelings, rather than suppressing them. In these kind of relationships, we feel safe; we can be open about what we are going through, which helps us face our issues rather than ignoring them, which will only make us ill and affect our mental health. And, when we communicate openly with others about what we are going through, neurotransmitters like serotonin and dopamine start flowing, which help heal the brain and body, give us insight, develop our perspective and make us happy! Even just a hug releases hormones that make us feel calmer, valued and happier. And there are so many ways to become part of a community! You can: • Volunteer at a local non-profit • Attend or start a book club • Start your own meet-up group • Have lunch with your colleagues • Join a sports league • Schedule in a lunch, dinner or coffee date with a friend or family member on a weekly basis The possibilities are endless! 2. Make “thinker” moments a priority: A chaotic thought life will make anybody unhappy, because it throws the brain and body out of whack, affecting our mental and physical wellbeing. This is why it is so important to schedule in time throughout the day and week where you can slow down, meditate and let your mind wonder—I call these “thinker moments”. These moments give your brain a rest and allow it to reboot and heal, which can increase your clarity of thought, help you deal with stress and help improve your mood. We should remember that although our minds are always active, our physical brains need a rest now and then, which is why thinker moments are so important. This is what I do: at least 7 times a day (or, ideally, every hour if possible) I schedule in a few seconds where I just let my mind wander, which really helps me focus and feel less stressed. I also take breaks throughout the day where, for several minutes, I just daydream, which activates my alpha wave, calming me down, increasing my happiness and helping me relax. This is especially effective outside in the sun, especially if I have been “locked up” all day in an office staring at a computer! In fact, thinker moments can also help improve your sleep schedule, which is not only important for clearing your mind and boosting your work performance, but also for your mood! Better quality sleep helps clean out the brain, reducing anxiety and making you happier (kind of like how cleaning your room can improve your mood). So: • Set time in your calendar or on your phone to remind yourself to have thinker moments throughout the day, which will make it a habit. • Meditation and breathing exercises are always great ways to calm yourself down, get into thinker moments and improve your mood. • Even doodling can help, especially if you find that your cares and concerns are preventing you from letting your mind wander. For more information on thinker moments and how to make them a part of your daily routine, see my book, Think, Learn, Succeed. 3. Are infinite learners: I love learning! Every day I wake up excited to learn more about the mind and brain, which makes me so happy. Why? As I think deeply and build good, healthy memories, I up building up and strengthening my brain, which, in turn, increases my cognitive resilience, so that when I do face challenges, I am more prepared to deal with them and not let them upset my inner peace and happiness. Learning is important because every morning we wake up with a bunch of new nerve cells (this is called neurogenesis) that are ready to be used. And, when we are curious and feel the drive to learn and think deeply about what interests us, or have important and stimulating conversations with the people in our lives, we build these new nerve cells into our brain, strengthening the overall health of the brain and improving our mood. When we don’t use these brain cells correctly through lazy thinking and isolation, however, they can become toxic waste in the brain, which will affect our ability to think well and be happy. Deep thinking and learning also stimulates our imagination and helps us see multiple possibilities in any given situation. Instead of fearing the unknown, we can get excited and happy about the future because we are not locked into plans that might not go as, well, planned. This helps reduce fear of the unknown, giving us the self-confidence to keep learning when faced with a challenge: we don’t fear not knowing something because we can learn! We don’t stop ourselves from moving forward; we don’t get trapped in a box and let the circumstances of life define our happiness. We begin to realize that, when it comes to our potential, there is no “box”! This type of learning also help us redefine our past. Rather than feeling trapped by what has happened to us, we can see the past through new lens, learning from it, redefining it and seeing how our happiness is not dependent on what has happened, but what can happen. Having an “infinite learner mindset” helps us see the past as new information gained of what not to do, instead of seeing past mistakes as a waste of time. This will keep you from getting stuck in the past; it will prevent your happiness from being blocked by regret, guilt, shame and condemnation. So, every day, think of ways you can challenge your brain: • Read a book for an hour a day • Listen to an educational podcast every day • Set aside time in the day to learn a new language, sport or skill. • Pick an article, read it and then teach what you have learnt back to someone in your life. Choose to be curious! Get creative, and find something that interests you! For more information on building the brain and how it can boost your mental health, see my book Think, Learn, Succeed. Finally, it is also incredibly important to detox your mind on a daily basis if you want to be truly happy. Detoxing your thought life requires reconceptualization, which means that you learn to see things from a different angle (essentially, you are redesigning a thought pattern). You do this using your choices: you choose to see a situation or experience differently, and give yourself a new way of understanding it, which helps you learn from the past and move forward. If you don’t reconceptualize something that is holding you back, you will stay “stuck” in a toxic situation, which will definitely affect how you feel. But, as you start looking at this situation or experience differently, all the chemicals, hormones and so on start flowing differently, and actually change the physical structure of that thought and detox your mind, which will boost your mood and make you happier! My new app Switch is a great tool for helping you go through this process. It is based on my 5-step program, which is designed to help you identify and eliminate the root of the toxic mindsets that are holding you back, and help you build a healthy new thinking habits through the mental process of reconceptualization. At the end of the day, we need to realize that happiness is a choice. A happiness mindset has more to do with a sense of inner satisfaction than external consumption. It is the joy you have living the “meaningful good life” and revolves around your ability to focus on the positive, to connect with others, and to have meaningful relationships in a community. It is not just about everything going right or always being happy on the surface; it is about your mind being right. To read the original article click here. For more from Dr. Leaf click here.

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Gratitude Challenge: 250+ Gratitudes By Thanksgiving

AHA Publisher — Mon, 04 Nov 2019 08:00:59 +0000

Dr. Don Colbert – Do you think gratitude could change your life? Not just the good “feelings” of gratitude, but the actual, slow-down-and-write-it-down act of gratitude. Do you think writing 10 gratitudes, big or small but meaningful to you, each day from [now] until Thanksgiving would be worth it? Here’s our gratitude challenge, how it may change your life, and how it will change your health. Gratitude Challenge: 250+ Written Gratitudes By Thanksgiving If you’ve ever read Ann Voskamp’s book, 1000 gifts, you know what daily gratitudes can mean to someone. How they can take a heart that’s downtrodden, and show it the small and big miracles, even in an ordinary life… The challenge is simple. Get any paper and a pen. It can be a notebook, a journal, or a loose paper found on your countertop (you may want to staple loose papers together in the end). Starting November 1st, simply keep the paper nearby and write down things you’re grateful for throughout your day. There’s no need to be super-legalistic about it, but if you can aim for ten per day to start, you’ll end up with more than 250 written gratitudes by Thanksgiving! What counts? Everything any anything for which your heart is grateful. The blue of the sky on a clear day. The sparkle of an icicle. The kiss of a child. The smile of a spouse. The dinner on the table. In fact, the more ordinary, the better. If we can be grateful in ordinary life, we can learn to appreciate what God has given us, and this will in turn overflow as love and trust in Him. And what’s more, it won’t just change your heart. God has given us this simple practice that can also improve our health. 5 Ways the Gratitude Challenge Can Improve Health 1. Mental Health Practicing gratitude reduces cortisol, the stress hormone, by up to 23% (1). What’s more, health care practitioners have sustained lower perceived stress (decrease of 28%) and depression by keeping a gratitude journal (2). This is important. High, chronic cortisol levels are associated with chronic diseases like diabetes, heart health, and metabolic syndrome (3). Most modern stress is mental rather than physical. It’s caused by relationships, traffic, computer malfunction, and busy schedules. It’s not typically a physical threat. When internalized, it wages war on our body systems. Gratitude also: • Reduces negative emotions such as envy, regret, and resentment • Increases self-esteem • Lowers the risk of depression • Increases positive emotions such as empathy for others 2. Heart Health Be thankful with a grateful heart. Amazingly, a grateful heart is a healthier heart. In studies, gratitude is associated with better cholesterol levels, lower your blood pressure and decreased heart rate variability. This all works together to improve cardiovascular health and overall health (4, 5). 3. Healthy Habits and Change Studies show that those who practice gratitude also tend to make healthier choices. Specifically, there’s an association between those who are reportedly grateful and less use of tobacco, more exercise, and better food choices (5, 6). As a therapy, gratitude intervention shows promise when helping patients increase healthy habits. In one study, 31% of participants quit smoking and maintained abstinence after 6 months, compared to meta-analysis averages of 23% with a nicotine patch alone (7). 4. Immune System Health Gratitude and optimism can actually improve your body’s response to disease. How? Studies have found that our bodies produce more disease-fighting cells when we are grateful and optimistic (11). What’s more, as we age our immune function declines, in part due to an imbalance in cortisol vs. dehydroepiandrosterone (DHEA). If we reduce chronic cortisol, we can maintain a healthier balance with DHEA levels and immune function (8). 5. Healthy Aging and Better Sleep A crucial factor in healthy aging is brain health. One crucial habit for brain health is sleep. As you practice gratitude, you improve sleep. In fact, a study of 400 individuals, many of whom had sleep disorders, found that writing gratitudes before sleep improves both the quality and duration of sleep (9). In another study, gratitude has was linked to a 10 percent improvement in sleep and a 19 percent decrease in depression levels in patients with chronic disease and insomnia (10). Bottom Line Don’t wait. Get your paper and pen ready. Find a way to keep it with you and begin your gratitude journal on November 1st. There’s nothing magic about November; but the month dedicated to Thanksgiving is a wonderful reminder of the harvest God provides, the beauty in changing seasons, and His unchanging faithfulness. And if you find this practice to be the amazing gift many do, you may want to just keep going. Two-hundred-fifty written gratitudes, then 500, then 1000, then a lifetime. Take the gratitude challenge and see if God uses it to change your life and health. To read the original article click here. For more articles by Dr. Colbert click here.

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