Get moving and Exercise -

'Exercise is good for your mind, body, and soul.'   Susie Michelle Cortright

Detox Step# 6

Up until now, our summer seminar has been focusing on getting rid of negative toxic thoughts and attitudes.  We have been given 'free will' by our maker to choose the thoughts and attitudes we continue to store within our brains. And by making a commitment to be more aware of our words and the power they hold, we can re-sculpt our way of thinking and talking. Thus far we have dealt with toxic areas that we should be working on such as; forgiveness, guilt and stress.

Let's move away from pruning our negative thoughts and dark dead branches, and look at some positive things we can do to plant and care for the healthy lush trees in our brains.

Train your mind, Change your brain, .... This is a book I read at the beginning of the summer.  It was what really got me thinking about how our brain works.  (I think I talked about it in one of my early summer blogs). This book is chucked full of current research that has been done regarding the brain's neoplasticity. Did you know that it's only been as recent as ten years ago that scientists began to buy into the idea that the brain actually continues to grow, make new connections and and actually create new brain cells.  For over 200 years neuro-scientists believed  that our brain's potential was realized as young as the age of five, and after that time it was thought that we wouldn't be creating more brain cells, in fact as we got passed the age of 30 we would be loosing those precious jewels.  For a 60 year old that can be a pretty depressing thought!  But, beginning in the early part of this century, research with animals (in particular rats) concluded that brain cells continue to develop throughout an animal's life, depending on the environment they lived in.  At first scientist 'pooh poohed' this idea, since it was such a new avenue of thought. But in 2001 researchers blew the lid off the old way of thinking.  Sure enough.....our brains can continue to generate new brain cells. 

A specific research project that really got me thinking was one that was first done on rats. They found that when they put the animals in small cages, with a poor environment...the cells in their brains didn't grow...in fact they decreased in number. But when they allowed the rats to stretch out and exercise they found there was a good increase in their amount of brain cells. That information has been transferred on to human beings as well. They now believe that through regular exercise we can not only be healthier, feel in a better mood and experience higher self esteem, but we can also grow more brain cells. How exciting is that! So, after you get done with the crosswords, go for a jog around the block or play a round of tennis.


Watch this youtube video for a summary of the importance of exercise and the brain.  http://www.youtube.com/watch?v=zR0jJxwB52I


Most often we think about getting exercise as a way for us to loose that unwanted weight and inches.  Yes that is true...and we know from our experiences that when we have a good workout we just feel better, right?  But....imagine if we can actually exercise to get more brain cells. That's a whole other way to motivate myself to get my butt off the couch, and focus on my mind.


I don't know about you...but that simple quote 'Exercise is good for your mind, body, and soul' just underscores the reality that our body, our mind and our spirit all work together to either keep us healthy and happy, or lazy, sick and miserable.  It doesn't take much of a leap to imagine that the chemicals being produced from our exercise are a fantastic fertilizer for the healthy trees in our mind.


Homework:
Page 129 in the book Who Switch off My Brain
Exercise (make a commit to exercise and take action)
Put money in your pot
Write in your reflection journal, or talk to someone else, about what you've been learning through the seminar.


If you'd like to  read more about current research on the brain, go to this website. http://well.blogs.nytimes.com/2011/09/28/how-exercise-can-strengthen-the-brain/


Please share some of your 'aha' moments or observations on the blog or email me at smallsteps4bigresults@yahoo.com

De-Stress

 

"The greatest weapon against stress is our ability to choose one thought over another"  ~William James

Detox #5

I was talking to someone about the chains of guilt we continue to carry around our necks.  She asked me how to begin the process of getting rid of the guilt. I suggested she start small and name something that she currently feels guilty about.  Right away she said, “There is something I've been feeling guilty about... I went to the store several weeks ago and when I got my basket out to the car there was an item that had been wedged in the seat of the basket and I didn’t pay for it.  I was so tired and it was hot and I had my baby with me…so I just stuck the item in my grocery bag and went home.  Now I’m feeling guilty about it".  I asked her what she thought might get rid of the guilt.  She didn't hesitate as she answered, "I can go back and pay for it the next time I am at the store."   I asked how much she thought the item cost…she said about $1.00.   Of course our guilts are not all this easy to get rid of, but isn’t it funny how we let ourselves keep these toxic thoughts that waste valuable soil in our minds, when it can be such a simple act to get rid of them.

Recently, I had an opportunity to practice doing battle with my guilty ,toxic thoughts  when I called my daughter to express my regret  for not having a high chair at my house the last time she visited.  I found myself feeling like a 'bad grandma' for not taking care of it before she arrived. I realized where my thoughts were going as I was about to say... "I'm feeling so guilty because I didn't have a high chair when you were here". But, I stopped myself and realized I had a chance to practice my new commitment.  I will no longer use the words 'I feel guilty'.....So instead I said, “I want to start off by telling you that I am no longer ‘doing guilt’,  I just want to say that I feel sad that I didn’t have a high chair when you came to visit last week,  but I am going to have one  the next time you come.”  Remember how powerful our words can be and how important they are to changing our brain.  We have to create our own road blocks to keep our toxic thoughts  from entering our mind. 

O.K, so let's get on with the gardening in our brain. We're going to do more pruning this week.  This time we are going discuss  'stress'.  But first, watch this short, clever video and listen to Dr. Max Cynader explain what stress does to our body and our brain. 

http://www.vancouversun.com/health/empowered-health/Video+Empowered+Health+stress+affects+your+health/6419256/story.html

Next time we find ourself in 'stress mode' we should visualize this video of what's really happening in our brain.  


Someone once gave me another analogy of what stress does to our body.  He said that I should visualize little soldiers placed throughout my body standing guard over all of my systems, my organs, blood stream...etc.  Each one is assigned a post to monitor and protect.  They watch and make sure that the bad guys (nasty germs, cancer cells, poisonous toxins) don't break in through the soldier's assigned gate. If the soldiers spot danger and it looks like they are coming under attack and they need more support, then they call in the good guys (like good bacteria and good germs) Or else, when their is imminent danger, they call in their fellow troops to come and help them to win the battle..

So, if I should look out the window and see my husband stuck under the car and rush out the door in a state of panic.....then an alarm inside my body sounds off " Danger! danger! danger! We need all soldiers on deck.  Leave your posts immediately and come to help out!"  My guardsmen will race to the scene, causing adrenaline to shoot through my body and with me and my troops all working together, we're able to lift up the heavy back bumper just enough to allow my husband to release his leg. (something I could never do in ordinary circumstances) Ever hear stories like that?  

God gave us such amazing bodies didn't he.  But His creation (our bodies) are not meant to be in frequent stress mode.  When we are under stress, our soldiers leave their guard post and that allows the bad guys to sneak in.  Thus my organs, bodily systems, blood stream are all without protection and vulnerable to disease.  It makes perfect sense then, that when we are under a lot of stress in our lives on a daily basis,we seem to get sick more often and have a harder time fighting it off....  That explains that rash you have, the headaches you've been dealing with and the stomach problems that keep returning. 

I don't really understand the bit that Dr. Cynader refers to about... 'the activating oxygen that can produce compounds called radicals that put oxidative stress on cells'. But when I learn that this mysterious process could ultimately lead to cancer and other diseases....yiks!  What strikes me is that I have come to realize that I can actually improve my health by using my free will....  We know it's not what happens in our life (stressful situations) but how we react to it (calmly and cooley) that will help us to live healthier lives.

Do you consider yourself a control freak?   (time for reflection) If so, then you have lots of stress... right?  So perhaps the best way for us to alleviate the stress in our lives is awareness?  Yes...it's that word again.  When your blood starts to boil ask yourself..." is this a 'control issue'?"  If it is, then ask yourself this question.  "Can I control this situation?"  Does God want me to be in charge of this?  And as Dr. Phil would ask you, "How's it workin for you?"  

Did you have any idea that when you were 'freakin out' in that traffic jam, or on that Christmas shopping trip, at the airport when your plane is delayed, or the Dr. visit that has caused you to set in the waiting room for one hour, or in that grocery store when they didn't have that sale product you came for.... that you were opening up the flood gates to potential illness?  Before you stress, ask yourself....can I control this situation?  If the answer is no...then say it to yourself. "I can not control this situation, so I am going to breath deep and let it go, or hand it over to God (someone much more capable of handling the situation)."

Now that we see what happens to our body and mind when we experience stress in our lives...perhaps we should go back to William James' quote at the beginning of the page;   "The greatest weapon against stress is our ability to choose one thought over another." .....Another reminder ladies and gentleman....we have the power to change our brains.

Have you read Chapter 4?  How about your pampering pot, is it beginning to fill up?

Please share some of your 'aha' moments or observations on the blog or email me at smallsteps4bigresults@yahoo.com

If you are interested in learning more about stress and ways to manage it, check out the following websites.

http://www.scribd.com/doc/96753432/3/CHAPTER-3-STRESS-AND-THE-DIRTY-DOZEN

(with your mouse click on the light covered arrow pointing down and go to page 15 to read more about stress)


..... go to this medical website to learn about techniques for managing stress.

http://www.medicinenet.com/stress_management_techniques/page3.htm