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STRESSED OUT?

Dr. Michael A. Davis. STRESSED OUT?. What is Stress?. Conventional Advice. Lets Get Real?. If that is all it took, none of us would have stress! It accounts for up to 90% of all doctor visits. . Unconventional Rx. 1. Telomeres 2. Meditation 3. Brain Plasticity 4. Grain Brain

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STRESSED OUT?

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  1. Dr. Michael A. Davis STRESSED OUT?

  2. What is Stress?

  3. Conventional Advice

  4. Lets Get Real? If that is all it took, none of us would have stress! It accounts for up to 90% of all doctor visits.

  5. Unconventional Rx 1. Telomeres 2. Meditation 3. Brain Plasticity 4. Grain Brain 5. Anti-Inflammation Diet 6. You Are Not Your Brain 7. Tai Chi 8. Acupuncture 9. Self-Help Techniques

  6. TELOMERES Caps on the end of chromosomes. After each cell division, they become shorter, leading to aging. Or so we thought…

  7. Increase your telomerase enzyme and… Telomeres can be lengthened!

  8. THREE PROVEN TECHNIQUES • Exercise – more than stretching, at least one hour three to four times per week, with an aerobic affect. Amount still uncertain. (Also stops brain shrinkage.) • Meditation • Nutritional Supplements

  9. KirtanKriya • Ancient meditation technique • 12 minutes per day increased memory by 10% in 8 weeks (average age 64). Cerebral blood flow and mood altered, as well as increase in length of telomeres! • http://www.alzheimersprevention.org/research_meditation_study.htm

  10. MEDITATION • “The study… showed that one session of {kundalini meditation} was enough to enhance the expression of genes involved in energy metabolism and insulin secretion and reduce expression of genes linked to inflammatory response and stress. There was an effect even among novices who had never practiced before.” Harvard Med 5 year study

  11. BRAIN PLASTICITY • Everything you eat, say, think or do changes your brain.

  12. GRAIN BRAIN • “Renowned neurologist David Perlmutter, MD, blows the lid off a topic that’s been buried in medical literature for far too long: carbs are destroying your brain. And not just unhealthy carbs, but even healthy ones like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and much more.”

  13. END WHEAT, CARBS AND SUGAR! Increase Good Fats

  14. Anti-Inflammation Diet • “Foods that cause a spike in blood sugar levels lead to internal inflammation that speeds up the aging process... When the sugar and protein attach, a sugar-bond is formed called advanced glycation end products… which can be responsible for wrinkles, heart disease, cancer, diabetes, and much more, including age-related memory loss and even Alzheimer’s disease.” • Dr. Perricone

  15. Foods to Avoid • 1. All foods cooked at high heats • 2. Foods cooked at low heats for long periods with no liquid • 3. Charbroiled meats • 4. Roasted meats • 6. Fried foods • 7. Roasted or toasted nuts and seeds • 8. Prepackaged baked goods that are deep brown in color. • 9. Processed snack foods (potato chips, pretzels, etc.) • 10. Fast food. • 11. Coffee. • 12. Soda.

  16. Foods to Include • Wild-caught Oily Fish/Fish Oil • Cranberries • Grapes • Cocoa • Walnuts • Broccoli • Grass-fed Beef • Tea • Red Wine • Olive Oil • Coconut Oil & Medium Chain Triglycerides

  17. Get to your BMI (body mass index) Fat causes inflammation!

  18. YOU ARE NOT YOUR BRAIN • “You are not good enough.” • “You’ll never amount to anything.” • “You aren’t worthy.” • Constant negative self-talk • Deceptive brain messages become wired in our subconscious before we are old enough to reject them.

  19. Developed by Dr. Schwartz and Dr. Gladding for OCD Four step solution

  20. RELABEL • “Identify the deceptive brain messages (i.e., the unhelpful thoughts, urges, desires and impulses) and the uncomfortable sensations; call them what they really are… Say what is happening.”

  21. REFRAME • “Change your perception of the importance of the deceptive brain messages; say why these thoughts, urges, and impulses keep bothering you (it's not ME, it's just the BRAIN!)… Remind yourself that you are not your brain and you do not have to respond to every impulse your brain generates.”

  22. REFOCUS • “Direct your attention toward an activity or mental process that is wholesome and productive - even while the false and deceptive urges, thoughts, impulses, and sensations are still present and bothering you…go for a walk, call a friend, play a game. Do something that will interest you and is fun.”

  23. REVALUE • “Clearly see the thoughts, urges, and impulses for what they are: sensations caused by deceptive brain messages that are not true and that have little to no value… It is not something that needs to be taken seriously or paid attention to.”

  24. YOU ARE IN CONTROL • Brain scans prove the success of this method. • Demonstrates that we are not just our brains – that our minds can physically alter our brains! • Change the narrative – the self-talk, and alter the brain. • Meditation and mindfulness increase ability to choose what one focuses upon.

  25. T’AI CHI CHIH- Meditation in Motion “… might well be called medication in motion….” Harvard Medical Letter

  26. Reduces Inflammation! • Lowers blood pressure. • Decreases anxiety and depression. • Reduces bone loss in post-menopausal women. • Reduces osteoarthritis pain. • Improved levels of cholesterol, triglycerides, insulin, and C-reactive protein.

  27. ACUPUNCTURE Fourteen main channels inside of the body that are non-physical but measurable and capable of manipulation at acupuncture points. World Health Organization identifies dozens of conditions for which acupuncture has been proven effective, including reducing inflammation factors.

  28. Meridian Photo!Non-physical but energetic channels now confirmed

  29. Self-help strategies

  30. Alter Belief Systems • Our beliefs are typically formed in childhood and reside in the subconscious without our really noticing or questioning them. • Culture, politics, religion, morality, professional ideas, all become truths rather than preferences or interpretations. • These become impediments to change or adaptation to a changing world.

  31. Daily Habits • Yawning - Fake it until you make it! • Smile, even if you don’t mean it • Faith, defined as hope, optimism, positive thinking. Not religion (especially negative beliefs) • Dialogue with others on lofty matters w/o conflict

  32. Heart-Brain Coherence • “Thinking” neurons fill the heart! • Heart activity drives the brain, not vice-versa. • Heart has significantly larger field. • Transplants of personality! • Up to 7 seconds prior to a random stimuli, the heart knows whether negative or positive! • HeartMath Inst. has FDA approved tools.

  33. Self-Help Energy Practices • Momentary meditation – wonder what your next thought will be • Balancing Cortices • Three Thumps – kidney, thymus breast points • Cross Crawls • Wayne Cook Posture • Zip Up

  34. Professional Resources • Grain Brain – David Perlmutter, M.D • Wheat Belly – William Davis, M.D. • How God Changes Your Brain, Andrew Newberg, M.D. • Energy Medicine - Donna Eden • HeartMath.com • Association for ComprehensiveEnergyPsychology

  35. Thursday Night Programs - 928-254-0775 Michael.Davis@yc.edu

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