physical health Archives - Amazing Health Advances

How to Run Light on Your Feet & Avoid Injury

The AHA! Team — Wed, 23 Jul 2025 05:15:40 +0000

Joe Boland via Dr. Axe – Running is one of the best full-body aerobic exercises known to mankind, great for burning calories and working multiple muscle groups. Unfortunately, it also can lead to common running injuries, such as shin splints, stress fractures or heel spurs. The good news is there is research that may give runners a guide on how to run to avoid injury. A study published in the British Journal of Sports Medicine looked at why some longtime runners sustain many injuries while others never experience any injury at all. This is major, since up to 90 percent of runners sustain injuries that lead them to miss training time every year, according to some estimates. Conducted by folks at Harvard Medical School and other universities, the study involved 249 experienced female runners who were all heel strikers, meaning they all strike the ground with their heels when they run. Participants completed questionnaires about injury history and ran on a track with force monitors in order to measure impact loads. The runners were then tracked for two years, with the volunteers using a running diary and injury log during the study time. Over the two years, more than 140 runners reported sustaining injuries, with more than 100 of those injuries requiring medical attention. The other 100 or so reported no injuries, but of greater note to the researchers, 21 also had not had a prior injury either. To determine why this was the case, they turned to impact loading data, comparing the pounding metrics for those who have never been injured to those who have been seriously injured. Just as suspected, the runners who avoided injury landed far more lightly on their feet than those who had been seriously hurt. How to run light on your feet This is a huge breakthrough, since most runners are believed to be heel strikers. Turns out, this running technique does lead to more injuries because heel striking leads to a higher impact load on the foot, leg and body than landing near the middle or front of the foot. In fact, a 2012 study conducted by the Department of Human Evolutionary Biology at Harvard University and published in Medicine and Science in Sports and Exercise examined 52 runners, 36 of whom primarily used a rearfoot strike and 16 of whom primarily used a forefoot strike. Researchers found that “approximately 74 percent of runners experienced a moderate or severe injury each year, but those who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries than individuals who habitually forefoot strike.” They ultimately concluded that “runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike.” Another 2014 study published in the International Journal of Sports Physical Therapy also found that rearfoot striking puts more pressure on the lower limbs, particularly the ankles, than forefoot striking. So if you’re wondering how to run optimally to avoid injury, you want to focus on avoiding landing on your heel. Those findings reinforce what was found in this more recent study published in the British Journal of Sports Medicine. Dr. Irene Davis, the Harvard professor who led the study, said the findings also suggest that thinking about “a soft landing” can help. In addition, she provided some additional tips on how to run to avoid injury: Experiment with landing closer to the midfoot if you’re a heel striker. Most runners naturally land more lightly when they don’t lead with the heel. Slightly increase cadence — the number of steps you take per minute. This seems to reduce pounding from each stride. Imagine you’re running on eggshells or attempting to “run on water,” so to speak, trying to remain light on your feet. Davis’ Harvard colleague, professor Daniel E. Lieberman, had a few more tips on how to run properly as well: Don’t overstride. It places a big impact and shock wave that travels up your body. It also causes a deceleration of the body, so you have to work harder to keep your stride. If you focus on forefoot striking too much, you may overstride and cause more stress. Conversely, as we’ve noted, heel striking is bad. So focus on a flat-foot, midfoot strike. A very pronounced forefront or rearfoot strike is bad. Increase your stride rate. A high stride rate keeps your stride short and your bounce springy. Upright posture is important. If you lean forward, it puts big angular torque on your upper body, causing your body to want to fall forward, putting more stress on your lower body. Be relaxed. Don’t waste effort by tensing your upper body. If you’re a newer runner and wondering how to run from the get-go to avoid injury, keep these running tips for beginners in mind as well, in addition to this research: Warm up. Set a goal, and run consistently. Incorporate burst training. Cross-train. Get the right pre- and post-run fuel. Choose the right shoes. Watch out for uneven surfaces. Listen to your body. Stretch. Final thoughts Changing your running style is not necessarily easy, but it can really have an impact — no pun intended — on your injury incidence. Most people are heel strikers when they run, but this is actually detrimental and leads to more injury. Numerous studies have confirmed this, noting that rearfoot strikers put more impact and strain on their limbs than midfoot or forefoot strikers. Seeing as running injuries are so common and can interfere with exercise and training, it’s wise to focus on your running technique. Here are some tips on how to run with proper running technique by staying light on your feet to avoid injury: Warm up. Set a goal, and run consistently. Incorporate burst training. Cross-train. Get the right pre- and post-run fuel. Choose the right shoes. Watch out for uneven surfaces. Listen to your body. Stretch. Think about a soft landing. Focus on landing closer to your midfoot. Slightly increase your cadence, and potentially shorten your stride. Try imagining you’re running on eggshells or attempting to run on water to remain light on your feet. Don’t overstride. Land flat-footed or close to it. Run with upright posture. Be relaxed. To read the original article click here.

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Obesity’s Impacts on Gallstones, Acid Reflux, and Heart Disease

The AHA! Team — Wed, 28 May 2025 05:29:02 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Sufficient, sustained weight loss may cut the risk of fatal heart attacks and strokes in half. In the ABCs of health consequences of obesity, G is for Gallstones. The top digestive reason people are hospitalized is a gallbladder attack. Every year, more than a million Americans are diagnosed with gallstones, and about 700,000 must have their gallbladders surgically removed. It is a relatively safe procedure, with complication rates tending to be under 5 percent and a mortality rate of only about 1 in 1,000. However one in ten may develop a post-cholecystectomy syndrome of persistent gastrointestinal symptoms long after their gallbladder is removed. What are gallstones made of? In 80 to 90 percent of cases, gallstones are mostly crystalized cholesterol, forming like rock candy in our gallbladder when cholesterol gets too concentrated. This was used to explain why some small, early studies found that non-vegetarians had a higher incidence of gallstones. However, results from more recent, larger studies are more equivocal; one study suggests that a “vegetarian diet may therefore protect” against gallbladder disease, for instance, while another shows higher rates among vegetarians, independent of weight. As I discuss in my video The Effects of Obesity on Gallstones, Acid Reflux, and Cardiovascular Disease, the biggest purported cause-and-effect risk factor may be obesity, increasing risk as much as sevenfold, as you can see below and at 1:32 in my video, with a doubling of risk even at the heavier side of “the normal BMI range.” Ironically, rapid weight loss may also be a trigger. Half a pound (0.2 kg) a day has been deemed the upper limit for medically safe weight loss, based on gallstone formation. Ultrasound studies found that, above that, the chance of new gallstones can go from less than 1 in 200 a week to closer to 1 in 40, as shown below and at 1:59. To help prevent a gallstone attack, we can increase our fiber intake. Not only is dietary fiber intake associated with less gallbladder disease in the first place, but those placed on high-fiber foods during a weight-loss regimen suffered significantly less gallbladder sludging than those losing the same amount of weight without getting the extra fiber. G is also for gastroesophageal reflux disease, or GERD. Fiber-rich food consumption decreases the risk of acid reflux, too. I previously explored how chronically straining at stool may push part of the stomach up into the chest cavity. Well, excess abdominal pressure due to obesity may have the same effect, pushing acid up into the throat and causing heartburn and inflammation. The increased pressure on the abdominal organs associated with obesity may also explain why overweight women suffer from more vaginal prolapse, where organs such as the rectum push out and into the vaginal cavity. The deadliest letter in the alphabet of obesity consequences is H, which is for Heart Disease. Of the four million deaths attributed to excess body weight every year around the world, nearly 70 percent are due to cardiovascular disease. Is it just because of eating poorly? Mendelian randomization studies suggest that people randomized from conception to be heavier—based only on genetics—do indeed have higher rates of heart disease and stroke regardless of what they eat. The question is: If you lose weight, does your risk drop? Enter the Swedish Obese Subjects (SOS) trial, the first long-term controlled trial to compare the outcomes of thousands of bariatric surgery patients to matched control subjects who started out at the same weight but went the nonsurgical route. Individuals in the control group maintained their weight, whereas those in the surgical group maintained about a 20 percent weight loss over the next 10 to 20 years. In that period, those in the weight-loss group not only developed 80 percent less diabetes, but they suffered significantly fewer heart attacks and strokes. So, unsurprisingly, they significantly reduced their total mortality overall. Ten years out, the weight-loss group appeared to cut their risk of fatal heart attacks and strokes in half, as shown below and at 4:23 in my video. If you missed the previous videos in my series on the ABCs of obesity, see: The Best Knee Replacement Alternative for Osteoarthritis Treatment The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes The Effects of Obesity on Dementia, Brain Function, and Fertility I continue the topic of obesity and weight with videos in the related posts below. For more on the health conditions discussed in this video, see the gallstones, GERD, and heart disease topic pages. The GERD-related video I mentioned is Diet and Hiatal Hernia. Key Takeaways Obesity increases the risk of gallstones by up to sevenfold, and gallstones are primarily made of crystallized cholesterol. Rapid weight loss can also trigger gallstone formation. While gallbladder removal (cholecystectomy) is generally safe, about 10 percent of patients may develop persistent digestive issues known as post-cholecystectomy syndrome. Increasing dietary fiber may help prevent gallbladder attacks and reduce the risk of gallstone formation during weight loss efforts, as well as lower the risk of gastroesophageal reflux disease (GERD). Obesity contributes to GERD, acid reflux, by increasing abdominal pressure, which pushes stomach acid into the throat, leading to heartburn and inflammation. Obesity is a major cause of heart disease, responsible for nearly 70 percent of deaths related to excess body weight. Long-term weight loss can significantly reduce the risk of heart attacks, strokes, and mortality. To read the original article click here.

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Breakthrough Study Combines Unorthodox Mental and Physical Games to Combat Alzheimer’s

The AHA! Team — Thu, 22 Aug 2024 03:10:04 +0000

Dr. Don Colbert – A recent study led by Vanessa Lissek at Ruhr University Bochum has uncovered a promising new approach to preventing Alzheimer’s disease by combining physical and mental training. The study involved 39 people with mild cognitive impairment (MCI), a condition characterized by noticeable cognitive decline that is greater than expected for a person’s age but not severe enough to interfere significantly with daily life. This integrated approach reflects Dr. Don Colbert’s emphasis on holistic health, which involves stimulating both the mind and body to achieve overall well-being. Training Programs in the Study The study participants were split into two groups to test different training methods. SpeedCourt® Training: This system integrates physical movements with cognitive tasks. Participants had to move quickly between points on a court while responding to visual and audio cues. For instance, they might see a light or hear a sound and have to move to a specific spot in response. This simultaneous stimulation of physical and mental skills is designed to maximize cognitive engagement. Fitfor100 Program: This traditional program separated physical and mental exercises. Physical activities included walking and stretching, while cognitive tasks involved memory games and puzzles. Significant Findings The results of the study were impressive for both groups, but particularly notable for those in the SpeedCourt® training. Physical Improvements: Both groups showed significant improvements in physical abilities, including hand strength and balance. These physical gains are crucial because they help reduce the risk of falls and improve overall mobility, which is often compromised in individuals with cognitive impairments. Cognitive Benefits: The cognitive improvements were more pronounced in the SpeedCourt® group. Participants in this group demonstrated significant enhancements in cognitive functions such as memory, attention, and problem-solving skills. Remarkably, 15% of participants in the SpeedCourt® group were reclassified from MCI to non-MCI status based on their improved scores on the CERAD test (Consortium to Establish a Registry for Alzheimer’s Disease). Long-Term Effects: The positive effects persisted for at least three months after the training ended. This finding suggests that combined physical and mental training can have lasting benefits, potentially slowing the progression of cognitive decline. Dr. Colbert’s Perspective Dr. Don Colbert supports this holistic approach, emphasizing that combining mental and physical exercises can significantly enhance overall cognitive health. He suggests several practical steps to incorporate these findings into everyday life: Daily Physical Activities: Engage in exercises that challenge both the body and mind. Activities like dance classes, martial arts, or sports that require quick thinking and physical coordination can be particularly beneficial. Mental Stimulation: Incorporate cognitive tasks into physical routines. For instance, while walking, try to memorize a list of words or solve puzzles. This dual engagement can help maintain cognitive functions. Healthy Diet: Support physical and mental health with a balanced diet rich in anti-inflammatory foods. Dr. Colbert recommends foods like leafy greens, fatty fish, nuts, and berries, which are known for their brain-boosting properties. Conclusion and Future Directions This study is a significant step forward in understanding how to combat Alzheimer’s disease. By showing that combined physical and mental training can improve cognitive functions and reclassify MCI patients as non-MCI, the research offers hope for new non-pharmacological interventions in dementia prevention. Future research should continue to explore the long-term effects of such interventions and investigate how different types of physical and cognitive activities can be optimized for maximum benefit. Researchers are hopeful that ongoing studies will further validate these findings and lead to more widespread adoption of these holistic training methods. To read the original article click here.

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How Extreme Heat Affects the Brain + How to Prevent Any Damage

The AHA! Team — Fri, 24 May 2024 08:06:04 +0000

Dr. Caroline Leaf – In this podcast (episode #508) and blog, I talk about keeping our brains and bodies healthy when it’s extremely hot outside. Although there still needs to be more research on how extreme temperatures affect the brain, they definitely have a negative impact with prolonged periods of heat exposure. Why? Temperature is one the main driver of chemical reactions, so changes in temperature affect the biochemistry of the brain and body. Short bursts of high heat exposure, like having a sauna, are good for you Short bursts of high heat exposure, like having a sauna, are good for you and can even build up your resilience and improve your focus. However, longer periods of extreme heat are potentially problematic as the changes in brain chemistry can cause neurons to either fire too fast or too slowly, sometimes even going “silent”, which can affect how a person thinks, recalls, feels, and sleeps. This, in turn, can make someone more tired, overwhelmed, aggressive, and irritable, and can further drains the energy from the brain and body, making us feel even worse. This can happen to anyone, including our children. If they are exposed to extreme heat, they can become tired irritable, and the weather can affect their concentration, memory, processing, and sleeping patterns. They may also feel more lethargic, flat or depressed. Here are some ways we can all try to keep a ‘cool head’ in the summer heat, improving our mood and memory: Practice extreme temperature contrasts (in a safe environment while listening to your brain and body). This means exposing yourself to high and low temperatures for a limited period to build up your resilience. For example, if you are at the gym, use the sauna or steam room for a few minutes, then take a cold shower or use the cold plunge pool for a few minutes. When possible, keep your home cool, especially at night to help you sleep. Use the AC or fans to do this. Suck on ice when you feel too warm or need to spend some time outside in the heat. Take cold showers for 1-3 minutes when possible. If you can, take an ice bath. If you have access to a pool/lake/river/ocean/swimming area, enjoy some time outdoors in the water, but make sure to wear a lot of sunblock and don’t stay outdoors too long if the temperatures are very high! When it comes to our children, we need to acknowledge how vulnerable they are to extreme temperature changes. We to need think of ways we can keep them cool and safe inside, while making sure they have plenty to do so their mental and physical health isn’t impacted by being indoors for long periods of time. Some ways to do this are: Make sure your children are eating healthy so that the brain gets all the nutrients it needs. But don’t just make them food—get your children involved in preparing their meals! A fun way to do this is to make frozen yogurt together with friends and family. Add frozen berries, bananas, nuts, granola and so on. These are all great foods to help boost their metabolism and blood flow to the brain, and help cool their body temperature down. When you are ready to eat, read a great story together out loud that stimulates your child’s imagination, which in turn helps recharge the brain from the draining heat. In fact, reading a book that’s above your child’s grade level—in a cool room—can help revitalize their brain as it challenges their creativity and imagination. Start a new indoor hobby like painting, wall art, or learning a new language to help keep your children’s brains stimulated and active while indoors. Manage your kids’ time online amid high temperatures. Encourage them to read, play with their toys, build blanket and pillow forts and so on instead of just spending time on social media or watching TV all day. Make sure their sleeping environment is as cool as possible, so that they get enough rest. If they want to play, find places that have indoor play areas (such as indoor trampoline parks), or places that offer indoor sports (like basketball). You can even take them to the gym with you if they have a kid-friendly area or pool. For more on keeping cool and staying healthy in extreme heat conditions, listen to my podcast (episode #508). Podcast Highlights 0:15 Extreme temperatures & the brain 1:00 What extreme heat can do to the brain & body 1:28 Ways to keep cool during a heat wave 4:30 What happens in the brain when we are exposed to high temperatures for long periods of time 7:00 Ways you & your children can cool down in the summertime 10:29 How to keep your child’s brain stimulated while spending time indoors This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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What Your Metabolism Can Tell You About Your Mental Health

AHA Publisher — Fri, 18 Mar 2022 07:00:01 +0000

Dr. Caroline Leaf – In this podcast (episode #363) and blog, I talk to Daniel Tal Mor, the founder and CEO of Lumen, about the importance of a healthy metabolism and how everyone can attain it! Lumen is the world’s first handheld portable device designed to accurately measure metabolism. It is designed to help you enhance fat burn, manage weight, boost your energy, manage blood sugar levels and improve your mental and physical health in real time. I personally use my Lumen device to monitor my metabolic health as I age, especially when I make any dietary and lifestyle changes to improve my mental and physical health. I love examining my results over time, in real time, and getting great advice from the Lumen community so I can feel energized to keep doing what I love, even as I age! The best thing about Lumen is that it is not just for professionals like me. Their mission is to create a world where every person has access to personalized nutrition and is empowered to improve their health through the world’s most cutting edge technology in the field. Their incredible device gives you data-based insight into what is happening in your body by measuring the CO2 content in your breath, which better helps you understand how your different habits are impacting your inner health through your metabolism in real time, as your metabolism is constantly changing. This process can help you better understand what is going on inside your body and find out what you can do to improve your overall wellbeing. For a limited time only, you can get $40 off your Lumen purchase here with the promo code DRLEAF. This offer is only valid for the first 100 orders. Why is metabolism such an important measurement? Metabolic flexibility is the ability of the human body to switch back and forth between fat and carbohydrates based on their availability, which is necessary to fuel day to day life—from your thinking to your breathing to your walking. It is important for: Better overall health Better sleep Better stress management Stronger immune system Optimized workout performance Optimized nutrition and better weight maintenance Feeling more energized and less sluggish Thankfully, your metabolism can be improved, just like your body gets stronger and fitter from working out, and Lumen helps you figure out how to do this. It provides the unique insights you need daily to understand how your nutrition and other lifestyle habits are impacting your brain and body, and gives you guidance to improve your metabolism AND keep you on track. It is personalized health care at its best, making your relationship with your brain and body healthier and stronger, and giving you access to a community of like-minded individuals so you never feel alone on your health journey. To read the original article click here.

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Stress Is Skyrocketing. 10 Minute Plan to Reduce Stress Now

AHA Publisher — Tue, 10 Nov 2020 08:00:18 +0000

Dr. Don Colbert – Stress and anxiety are skyrocketing in our country and our world. From the fear of sickness to job-related stress to political unrest and more, we are carrying heavy burdens. And, it’s not good. For the sake of our mental health, physical health, and community health, it’s imperative to reduce stress now. We’ve got a plan. Here’s what stress does to your body and a 10-minute plan you can do every day, or several times per day, to stop stress in its tracks and take back control of your mind. How Stress Affects Your Health High levels of mental stress are not good for your brain, your health, your relationships, or your immune system. Chronically elevated cortisol levels can affect all our body’s systems. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And it does damage. High blood cortisol levels are correlated with weight gain and impaired loss, increased blood pressure, negative impacts on mood, sleep and energy, an increased incidence of diabetes and heart disease, and even lower brain volume and memory issues (1). Real Problems Vs. Mental Stress If you don’t think a 10-minute-plan can really reduce stress and cortisol right now, who can blame you? Anxiety can stem from real-life problems, and these can rarely be solved in 10 minutes. But, here’s the thing: stress is different than problems. Stress is worrying about them and allowing your brain to “play” your worries on repeat. It doesn’t actually solve anything. Everyone has problems. But it doesn’t mean you have to live with high levels of stress. In fact, much of our stress is actually made up. It’s been said 85% of our worries are about things that never happen. Think about that. What if you reduced your worries by 85% just by not allowing lies and “made-up situations” to consume your thoughts. Stress lives in our brains and manifests to harm our health physically. If some of your stress is “made up” or “made bigger” in your brain, you can absolutely outsmart it and take control in 10 minutes. Some Problems Are Very Real This is not to downplay the challenges in your life that are very real. Sickness and disease are real. Death is real. Every human must grapple with problems in their lives. Some of them are heart-wrenching. The trick is to eliminate the ones that aren’t real or that we cannot control. Sometimes, we lose our perspective and allow ourselves to engage in more anxiety than our problems demand. Today, you can determine which problems actually require your time and energy, and which you can “let go.” Ready for less stress in 10 minutes? Start the clock. 10 Minutes to Reduce Stress Now All you need is 10 minutes, a pencil, paper, and access to Scripture (if not memorized). MINUTE #1. CALM YOUR MIND WITH MINDFUL BREATHING First, let’s get our minds straight. Get into the “moment” and out of our emotions and worries. If you feel frantic, you can’t really think through your stress. It feeds on frantic. Take the first minute (set a timer) to breathe and slow down. Here’s how: While pressing your tongue strongly against the roof of your mouth, breathe in slowly. Then, allow your tongue to completely relax and lower, even allowing your mouth to hand open if you want, and slowly breathe out. Do this for the entire 1st minute. MINUTE #2: WRITE YOUR WORRIES DOWN Next, take a full minute and write down all your worries. This is a free-for-all. Scribble all your worries on your paper. MINUTE #3: CONSIDER YOUR LIST OF WORRIES VS. “REAL PROBLEMS” Look back at your list of worries. Which hasn’t even happened yet? Which have you made up? Cross these out. Next, which worries are real problems in your life? We will have struggles, this is guaranteed. Circle these. Lastly, determine with are within your control (those you can take action on) and which are entirely out of your control. Remember, you can’t always control outcomes. You can’t control other people’s feelings, actions, or lives. Look at the circled “problems” you can’t control. Draw an “x” over them. But, don’t erase them, they are still worth your prayers. God certainly can control them. But, if you can’t take action, they must come off your list of stress. Now, how many remain circled (without an “)? These are the things you can control or take action. You’ll consider these more in the next few minutes. MINUTE #4-5: PRAY OVER YOUR WORRIES, PRAY FOR YOUR ENEMIES. PRAY FOR YOUR ACTUAL PROBLEMS. BE SPECIFIC. Look at your list, and pray for each thing you wrote down one by one. Not only does prayer reduce stress and increase optimism, but it can also actually improve physical health (2). If it’s an issue that’s really someone else’s issue, pray for that person. If it’s made-up, pray that God will take that thought captive and give you peace. If it’s an actual problem in your life, pray for clarity and strength to move forward as needed. Or, for the wisdom to wait. MINUTES #6-7: MEET YOUR WORRIES HEAD-ON WITH AN ACTION PLAN IF POSSIBLE Look at the circled items on your list (those without an x). These are the ONLY ones to focus on now. Take a few minutes to meet these head-on. If you have many listed, consider only working on your top 3 at a time. You’ve prayed for the others and can come back to those at another time. Jot down actions you can take with these items. If you don’t know, pray for them individually again and ask God to align your actions and thoughts with His will. Sometimes, this means no action. For example: You may be really worried that your political party won’t win. You’ve already taken action in voting. Now, it’s somewhat out of your control. In REALISTIC terms, play out that scenario. If your choice doesn’t win, your taxes may be affected. Your business or job may be affected. Your outlook on our country and worldwide politics may be affected. But, in everyday life, you can still choose to work hard and love those around you. You can still choose to work towards your goals. Our country has checks and balances. And, we are blessed enough to vote for our choice in leadership every four years. In the meantime, you can continue to pray. You can also take action in your community to support the programs for which you care. Or, maybe your stress stems from how a person is treating you or a family member. A dispute with a neighbor, family member, or co-worker. First, pray for them. Pray that God will bless them and affect their lives. Then, force yourself to give them the benefit of the doubt, thinking that they are doing the best they can with the situation they are in. This may or may not be true. But, if you choose to believe this, your stress will be reduced. If they’ve wronged you, choose to forgive whether they’ve asked for it or not. This is about your health and relationship with God. Set healthy boundaries with them if needed. These are your actions. You are in control of this. Perhaps you are facing a serious health threat. If this is a worry that hasn’t actually happened, pray that God helps you take control of your fears. If it has happened, focus on what you can do to be healthy and happy each day. Pray for wellness, pray for peace, and pray for miracles. They do happen, and optimism can actually improve health and reduce pain reactions (3). In the meantime, eat well, exercise, and prioritize sleep. MINUTE #8: MOVE FORWARD WITH TRUTH On the same sheet of paper, write down and memorize one verse from Scripture, from your favorite praise song, or a mantra to repeat to yourself when you are stressed. You can rewire your brain to stop stressful thoughts in their tracks, and play life-giving truths in their place. There’s a reason we are encouraged to memorize scripture and write it on our hearts. When it’s in your thoughts, there’s not as much room for stress. For example: “Who shall separate us from the love of Christ? Shall trouble or distress or persecution or famine or nakedness or danger or sword? As it is written: “For Your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through Him who loved us. For I am convinced that neither death nor life, neither angels nor principalities, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.” – Romans 5: 35-38 MINUTE #9: GIVE PRAISE TO GOD FOR BEING GOD Have you ever taken an entire minute and praised God? Praise Him for His attributes, completely separate from your circumstances. When Jesus said the Lord’s prayer, He started with praising the Father. “Our Father, who art in heaven, hallowed be thy name.” -Luke 11:2 Pure praise to God for being God. Meditate on His character. When this is your perspective, it’s easier to realize that your burdens are in good hands. MINUTE #10: GIVE THANKS. FOCUS ON WHO MATTERS MOST IN YOUR LIFE. Lastly, give thanks for your blessings. Go back to your paper. Prayerfully write down your gratitudes. Write down big and small blessings. Fill your heart with gratitude and your stress will diminish. If you’d like, extend the writing of gratitude throughout the day. When you see something or think of something for which you’re thankful, write it down and thank God! Did that take more than 10 minutes? The first few times, this routine may take a bit longer. You’re learning a new habit. It will become easier and smoother as you continue to practice it. Bonus: We Can Change Our World If you’ve got extra time after reducing your stress, even just 5 minutes, think of and act on one small kindness you can do for someone else right now. A quick text or note telling someone you appreciate them or are praying for them. A $5 small gift for someone. A card. A hug. A compliment. How much less stress would we all feel if every day all of us took the extra 5 minutes for one act of kindness? Can you imagine? It’s true: We can change our world. Bottom Line As a people with real hope in a real God, it’s time to stop this outbreak of skyrocketing stress. It’s time to meet despair head-on, and fight. Take 10 minutes. Reduce stress now. Then, go beyond your own stress and spread love and hope to others. We can do this, no matter our circumstances this day. To read the original article click here. For more articles from Dr. Colbert click here.

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How to Train Your Mind to Fight Off Stress & Viruses

AHA Publisher — Thu, 22 Oct 2020 07:00:48 +0000

Dr. Caroline Leaf – If anything, this year and the global COVID-19 pandemic has shown us that so much is out of control. Yet there is still reason to hope! Even though we cannot always control what happens to or around us, we can control how we choose to react to the circumstances of life. In this podcast (episode #216) and blog, I speak with the incredible “Iceman” Wim Hof about his new book The Wim Hof Method, the power of mind management, how cold exposure and deep breathing can improve our mental and physical health, ways to protect your body against viruses, how to train the brain to overcome any obstacle, and more! Although it may not seem like it, many aspects of our lives are in our willful control. Everyone can influence, at will, their own biology and lifespan through directed mindfulness and good lifestyle habits like deep breathing. In his book, Wim Hof points out how research has shown that within just 8-9 weeks you can lengthen the telomeres in your DNA through mind work and healthy lifestyle choices, which can have a positive effect on your health and longevity! No matter what happens or what will happen, you are in charge of the moments of your life! You are capable of so much more than you have ever thought possible. The power we have within us is unreal. Wim Hof teaches people how to start harnessing this power naturally through the three pillars of his method: 1. Mindfulness: Through the power of intention, you can direct your biochemistry and genetic expression and become happier, stronger, and healthier. You are a thought alchemist! However, this is something that needs to be practiced daily. Mind-management is a skill that needs to be taught and developed from youth—it is a lifestyle, not a one-off thing. As you self-regulate your thinking daily, you change the way you function for the better. Always remember, you are the owner of your own mind. Don’t focus so much on the external world that you forget about the power you have within you. You can awaken this power at any time! 2. Cold exposure: Cold exposure (like taking regular cold showers) helps boost the cardiovascular system, which increases blood flow, oxygen levels and the availability of nutrients, so we are better able to have energy to think and live well. 3. Deep breathing: Based on research, Wim Hof has shown how deep breathing, mindfulness and cold exposure helps with mood regulation, which can strengthen our mental resilience and help us combat depression and anxiety. The adrenaline rush from deep breathing also resets our biochemistry, putting the brain and body into a state of good stress and preparing you for positive action. Deep breathing can help make stress work for you and not against you. Top-down regulation through mind management and deep breathing creates neurological pathways in the brains that harness your stress mechanisms to help you deal with the ups and downs of life. Deep, intentional breathing can also help boost the immune system by better fueling the cells of the body and helping it fight off pathogens, which is especially important as we enter flu season during a global pandemic! In fact, as Wim notes, deep breathing may even increase the white cell count in our bone marrow, helping us combat illnesses like cancer (when paired with other treatments). Wim Hof has an amazing free app that can help you learn how to make deep breathing, mindfulness and cold exposure a daily habit, so check it out! He also has a free mini-class online. To read the original article click here. For more articles from Dr. Leaf click here.

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Red Card! Depression Linked to Low Sports Activity

AHA Publisher — Sat, 29 Feb 2020 08:00:02 +0000

University of South Australia via Newswise – From a friendly game of soccer to sweating it solo in the gym, most of us know that exercise is good for our health. But beyond the obvious physical benefits, research led by UniSA expert in sports sociology Dr Katja Siefken shows that sport can also protect us from developing serious mental health disorders. Newswise — The study, conducted with colleagues at the MSH Medical School Hamburg, assessed levels of anxiety and depression among 682 German recreational athletes under different sport conditions (amount and intensity), settings (indoor vs outdoors) and contexts (individual or team sports), finding that people who exercise less than 2.5 hours a week are at risk of increased anxiety and depression. The research indicates that athletes who meet World Health Organization’s (WHO) exercise guidelines (150 minutes moderate-intensity physical activity throughout the week for healthy adults aged 18-64 years) have a better mental health status than those who are less active. UniSA’s Dr Katja Siefken says the findings have valuable insights for mental health, particularly as mental health is often disregarded in public health recommendations around exercise. “Mental health disorders are one of the most significant health challenges of our time, contributing substantially to the burden of global disease,” Dr Siefken says. “Exercise is a key part of building and retaining both physical and positive mental health, but it’s important to recognise that different exercise conditions can affect mental health in different ways. “Understanding the factors that can influence or alleviate depression and anxiety are essential, but until now, there’s been insufficient proof about the optimal types – or amounts – of activity needed for positive mental health. “In this study, we found that people who did not meet physical activity recommendations, reported higher depression scores, independent of whether they practiced indoors or outdoors, individually, or in a team. “We also found that the lowest depression and anxiety scores mostly occurred among indoor team athletes, but that athletes undertaking vigorous-intensity physical exercise often recorded higher levels of depression. “There is also good evidence that outdoor exercise contributes to improved mental health and that doing sports together, or as part of a team, may positively impact our mental health substantially. “So, it’s really a case of monitoring physical and mental capabilities on an individual basis. And, while we often hear the phrase ‘the more exercise, the better’, evidence shows that this is far more complex. “A healthy mind and body rely upon modest, achievable levels of physical exercise. For most of us, two and a half hours a week – or, say 30 minutes a day over five days – is a reasonable ask to encourage positive mental health.” To read the original article click here.

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