STRESSED OUT?Dr. Michael A. Davis

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. Telomeres2. Meditation3. Brain Plasticity4. Grain Brain5. Anti-Inflammation Diet6. You Are Not Your Brain7. Tai Chi8. Acupuncture9. Self-Help Techniques

TELOMERES

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

TELOMERES CAN BE LENGTHENED!

Increase your telomerase enzyme and…

THREE PROVEN TECHNIQUES1.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.)

2.Meditation

3.Nutritional Supplements

Kirtan KriyaAncient 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

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

BRAIN PLASTICITYEverything you eat,

say, think or do changes your brain.

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.”

END WHEAT, CARBS AND SUGAR! Increase Good Fats

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

Foods to Avoid1. All foods cooked at high heats2. Foods cooked at low heats for long periods with

no liquid3. Charbroiled meats4. Roasted meats6. Fried foods7. Roasted or toasted nuts and seeds8. Prepackaged baked goods that are deep brown

in color. 9. Processed snack foods (potato chips, pretzels,

etc.)10. Fast food. 11. Coffee. 12. Soda.

Foods to Include1.Wild-caught Oily Fish/Fish Oil2.Cranberries3.Grapes4.Cocoa5.Walnuts6.Broccoli7.Grass-fed Beef8.Tea9.Red Wine10.Olive Oil11.Coconut Oil & Medium Chain

Triglycerides

FAT CAUSES INFLAMMATION!

Get to your BMI (body mass index)

YOU ARE NOT YOUR BRAIN“You are not good

enough.”“You’ll never amount to

anything.”“You aren’t worthy.”Constant negative self-talkDeceptive brain messages

become wired in our subconscious before we are old enough to reject them.

FOUR STEP SOLUTION

Developed by Dr. Schwartz and Dr. Gladding for OCD

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.”

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.”

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.”

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.”

YOU ARE IN CONTROLBrain 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.

T’AI CHI CHIH- Meditation in Motion

“… might well be called medication in motion….” Harvard Medical Letter

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.

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.

Meridian Photo!Non-physical but energetic channels now confirmed

SELF-HELP STRATEGIES

Alter Belief SystemsOur 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.

Daily HabitsYawning - Fake it until you

make it!Smile, even if you don’t

mean itFaith, defined as hope,

optimism, positive thinking. Not religion (especially negative beliefs)

Dialogue with others on lofty matters w/o conflict

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.

Self-Help Energy PracticesMomentary meditation – wonder

what your next thought will beBalancing CorticesThree Thumps – kidney, thymus

breast pointsCross CrawlsWayne Cook PostureZip Up

Professional ResourcesGrain Brain – David

Perlmutter, M.DWheat Belly – William

Davis, M.D.How God Changes Your

Brain, Andrew Newberg, M.D.

Energy Medicine - Donna Eden

HeartMath.comAssociation for

Comprehensive Energy Psychology

MICHAEL.DAVIS@YC.EDUThursday Night Programs - 928-254-0775

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