A Stroke of Inspiration

One bleak, typically New England winter day in 1996, Jill Bolte Taylor, Ph.D., a thirty-seven-year-old Harvard brain scientist and the star of the aforementioned video, woke up with a throbbing headache. Thinking that exercise would help alleviate the pain, she hopped onto her cardio glider. When that offered no relief she got into the shower. Stepping under what seemed to be a torrent of water, her sensory perception changed. She was struck by a sense of awe as the physical border of her body seemed to melt into her surroundings.

“What a bizarre living being I am. Life! I am life! I am a sea of water bound inside this membranous pouch”.

She was having a stroke.

Strangely, she didn’t panic.

“How often does a brain scientist get to study her own brain from the inside out?” she asks in her now-famous lecture taped at the 2008 TED conference in California.

As she was “enfolded by a blanket of tranquil euiphoria”, the left side of her brain, the control center of logic, order, language, and “that constant chatter that had attached me to the details of my life”, began shutting down. Until that December day in 1996, she had been a work-focused, type-A scientists who spent a lifetime living in thoughts. But now, with the left side of her brain temporarily disabled, she awoke to the peace and grace and energy that reside in the right side of her brain. And her life was profoundly changed.

When you listen to Bolte Taylor speak, which I really hope you will do, you will be struck immediately by her sense of boundless energy. (You may also be struck by her almost spiritual sense of grace and wisdom and joy, but for now, let’s just focus on the energy part). Her message is clear: If you want that energy, and all the other wondrous feelings that go with it, you simply have to do more to exercise that often quiet right brain of yours.

HOW TO AWAKEN CREATIVE ENERGY
The good news is that you don’t have to actually go out and have a stroke to tap into the right side of your brain. You just have to work at quieting the left half, where past experiences and future worries can create the negative, judgmental voices that weigh us down, tire our spirit, and limit our potential. Once you learn to access the right hemisphere of your brain – crayons, anyone? – you can awaken creative energy and experience a deep sense of inner peace.

The right side of the brain is the part that lives only in the now. It’s not tired. It’s not fatigued. It’s not exhausted. It’s just in the now*. And one way to tap into the power of now is to reach back to your grade school days. Which brings me back to the crayons.

Pick up a pack of crayons and color your world periwinkle blue, pine green, or scarlet red. Don’t judge. Don’t analyze. Suspend logic. Let go. Vary the strokes and shades; let your imagination get carried away in Crayola. One you let your left brain nap, you can awaken the artist within. You may want to shift from crayons to charcoal or paint, or maybe your artistic medium is clay or straw. It doesn’t’ matter. By merely making an effort to quiet those limiting, negative inner voices and listening to your creative instinct, you can shift into a really positive energy zone.

The more you practice, the easier it will be to overcome stress, unlock your creative power, and live in the here and now.
Do that, and I guarantee you’ll feel energized.

Omega 3 Fatty Acids Support a Healthy Brain

Did you know that two thirds of your brain is composed of fat? That’s right, nearly 70% of the make up of this vital organ is fatty tissue, but not just any fat – essential fats known as essential fatty acids. Essential fatty acids, especially what is known as omega-3′s compose a large majority of the brain. And not just any omega-3, we can get pretty specific here. Omega-3 fatty acids containing the long chain EPA’s and DHA’s – largely derived from sea food and algae- are where the most important oils are to support a healthy brain.

Scientists have seen that early humans who lived by the ocean, eating a diet high in fish and algae, grew bigger brains faster than their in-land counterparts. The essential fatty acids found in fish and the food fish eat – algae – feed the brain like nothing else on earth. These specialized fats allowed early humans to learn and evolve at a fast rate – and they do the same for us today.

In the womb, 70% of the calories produced go toward feeding the brain of the growing baby. That’s a lot. We continue to require essential fats to keep our brains healthy and happy. A lack of proper omega-3 fatty acids can contribute to various dis-eases in the brain and in the mind such as bi-polar disorder, schizophrenia, major depressive disorder (MDD), ADHD, autism, dyslexia as well as borderline personality disorder.

The crazy thing about this is there are lots of great places to get omega-3 fatty acids from that contain short chain ALA’s, but very few food sources that give you the all-important, brain-supporting EFA’s and DHA’s. Only fatty fish and the foods these fish eat – which is basically algae and algae oil – can supply our brains with EFA’s and DHA’s, and we do not produce these independently of our diet. What this means is – if you are a vegetarian avoiding fish and seafood, it is critical to be taking in blue-green algae, algae oil, marine phytoplankton or some other fish oil supplement to make sure you are feeding the brain, especially if you are pregnant.

The brain is a beautiful and complex organ and requires certain nutrients to keep it working properly. One main brain nutrient is phosphorus – found in high quantities in bee pollen and lecithin. Phosphorus is critical to take in if you are a big ‘thinker’ or use your brain for writing, mathematics, philosophy or other high-brain activity occupations. The other, perhaps more important nutrient for the brain, is omega-3 fatty acids high in long chain EPA and DHA. There is no getting around it, our brain needs fat.

Omega-3 EPA’s and DHA’s have also been tied to inflammation and, when in proper balance in the body, can relieve symptoms of PMS and inflammatory symptoms of arthritis. Some reports are now showing that certain fish oils, especially those found in skate oil, can greatly benefit the pineal gland and help to break down any calcification that might have built up there due to drinking fluoridated water or just simple inactivity of the gland.

There is no question, our brains are largely fat. In order to maintain a healthy brain it is important to ingest proper amounts of omega-3 fatty acids, especially EPA’s and DHA’s in order to support brain function, happiness and life balance. If you are someone who is ‘getting beyond’ the whole food paradigm as some people are, contemplation of these vital nutrients and how they fit into the function of life is important in order to eventually transcend them.

Written by: Stasia Bliss

source: guardianlv

Probiotics Help Alleviate Depression, Anxiety

Consuming probiotic-rich foods such as yogurt and dairy drinks have been shown to improve digestive health, but new research published in the journal Proceedings of the National Academy of Sciences reveals probiotics may benefit brain health by significantly alleviating stress, anxiety and depression.

Researchers at the University College Cork examined the effect of feeding a lactic bacteria named Lactobacillus rhamnosus JB-1 in rats. They found rats that consumed the gut bacteria displayed significantly less behavior linked with stress, anxiety and depression compared to mice who did not consume the probiotic. Bacteria-fed mice also had significantly lower levels of the stress hormone corticosterone in response to stressful situations.

The researchers also showed that regular feeding with the Lactobacillus strain caused changes in the expression of receptors for the neurotransmitter GABA in the mouse brain, which is the first time that it has been demonstrated that potential probiotics have a direct effect on brain chemistry in normal situations. The authors also established that the vagus nerve is the main relay between the microbiome (bacteria in the gut) and the brain. This three way communication system is known as the microbiome-gut-brain axis and these findings highlight the important role of bacteria in the communication between the gut and the brain, and suggest that certain probiotic organisms may prove to be useful adjunct therapies in stress-related psychiatric disorders.

The findings support a recent study conducted at Texas Tech University Health Sciences Center that concluded improving probiotic microflora in the intestines may be an important key to treating mental health conditions. The researchers found probiotics play a role in producing, absorbing, and transporting neurochemicals, such as serotonin, dopamine and nerve growth factor, which are essential for healthy brain and nerve function.

Sources: University College Cork: Probiotic bacteria lessens depression

Most Effective Supplements To Prevent Anxiety

Anxiety disorder is described by excessive, overinflated anxiety and worry about everyday life events with no obvious reasons for worry. People with symptoms of anxiety disorder tend to always expect disaster and can't stop worrying about health, money, family, work, or school. In people with AD, the worry often is unrealistic or out of proportion for the situation. Daily life becomes a constant state of worry, fear, and dread. Eventually, the anxiety so prevails the person's thinking that it interferes with daily functioning, including work, school, social activities, and relationships.

TREATMENT
Recommended Supplements

A new mix of natural therapies has been dramatically effective in treating anxiety — and actually increases energy and mental clarity! These include the following nutrients.

B Complex

Vitamin B1: Very high dose thiamine (vitamin B-1) at 500 mg 3 times a day.

Vitamin B3: Niacin (vitamin B3) is a natural tranquilizer — without being addictive. Some experts go so far as to call niacin "nature's valium."

Vitamin B6: Pyridoxine (vitamin B6) is critical in the production of two brain chemicals (neurotransmitters) that prevent anxiety (GABA and serotonin). Low vitamin B-12 has also been shown to be associated with anxiety.

Vitamin B5: Pantothenic acid (vitamin B5) is another B vitamin that is critical for the treatment of adrenal fatigue. Adrenal fatigue is a very common trigger for low blood sugar induced anxiety.

Magnesium

Magnesium has been called the "anti-stress mineral." Magnesium relaxes muscles, helps sleep, and relieves tension. Dropping magnesium levels can trigger hyperventilation/panic attacks (and even seizures if very severe) and these are often relieved with magnesium therapy.

Theanine

Theanine, which comes from green tea, is another outstanding treatment for anxiety. Research has shown that theanine works by two mechanisms. The first is that it increases alpha brainwave activity, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the calming neurotransmitter, gamma amino butyric acid (GABA). It also naturally stimulates the release of the "happiness molecules" serotonin and dopamine. Only the “Sun Theanine” form is used by most reputable companies.

Passion flower extract

This is one of the best known herbs for the treatment of anxiety. In fact, in South America when people are anxious, their friends often tell them to "go get a passion flower drink."

Magnolia

Magnolia bark has a long history of use in traditional Chinese formulas that relieve both anxiety and depression without leaving you feeling like you've been drugged.

The good news is that by combining the above, you can be calm, energized, and have a clear mind — naturally!

Diet and Exercise

Walk in sunshine

Increase your exercise (especially walking in the sunshine). This is a great stress reliever.

Avoid sugar and caffeine

Green tea is OK.

Other Therapies & Advice

Express your anger

From a psychological perspective, anxiety usually represents (often repressed) anger toward someone else or fear about a situation. These feelings need to be expressed/acknowledged — and then released. You can tell when the anger is healthy because it will feel good to express it. When it stops feeling good, release it.

Treat adrenal fatigue

If irritable when hungry, investigate whether you might be experiencing adrenal fatigue.

Healthy habits relieve anxiety for busy students

A full course-load, a part-time job, an internship and a social life, can get in the way of working out and eating right. It is possible to obtain, however, and having a healthy lifestyle can make college stress much easier.

Exercising and keeping my diet in check helped many aspects of my life.

After struggling with an eating disorder in high school, I realized being healthy and happy was not about being thin or fitting into a double zero; it definitely wasn’t about calorie-counting or exercising into exhaustion. It was about treating my body with the respect it deserved.Cary Carr a healthy balance

I had that attitude as a freshman and promised to make time for the gym no matter what was going on. But now as a sophomore, I manage to find a variety of outlets for exercise, as well as healthy alternatives to late-night pizza and the ever-so-temping Insomnia Cookies.

I usually visit the IBC Student Recreation Center to workout. I try using group fitness programs as often as possible because there are a variety of classes that combine both cardio and weight training. The instructors make exercising less boring by constantly switching up the routines.

On days when I can’t fit in a class, I head over to the Temple University Fitness Center because it is significantly less crowded than the IBC. There, I combine cardio, weight-training and abdominal exercises in intervals.

But like most people, I get sick of the gym and the same old routine, so I use other outlets. I love to dance – ballet, jazz, modern or hip-hop – so I found my No. 1 go-to for classes: the Koresh School of Dance, located near Rittenhouse Square.

It requires some extra time and money to get to Koresh, but it’s worth it. Dancing allows me to do what I love while still working up a sweat.

I am also a member of the Angels Dance Team for the Philadelphia Wings Lacrosse Team. We practice twice a week, which includes choreography for our performances at the Wells Fargo Center but also boot-camp style workouts to keep us in shape for games and performances.

While I work out six times per week on average, eating a balanced diet is essential, but is difficult to get on a college campus.

My freshman year, I usually visited the food court in the Howard Gittis Student Center to utilize my meal plan. It is full of savory, yet greasy, options such as Burger King and Auntie Anne’s Pretzels, but there are healthier choices. I tended to go for the salad bar where I combined broccoli, nuts, cheese and tofu or chicken to make a filling lunch. I also enjoyed sushi – especially the California roll with brown rice.

Now I buy my own groceries at the Fresh Grocer, which has a ton of options. I buy Lean Cuisines in bulk because they offer so many varieties, ranging from chicken and rice to pizza dishes.

Instead of cutting out treats completely, I try to find alternatives such as low-fat and low-sugar ice cream, whole-wheat pizza and pasta and dark-chocolate.

Although I try not to obsessively count calories, I keep a ballpark estimate of how much I’m consuming on a daily basis. Sometimes food may appear healthy, but some nutrition labels show otherwise.

It can be a challenge to keep up with a healthy diet and workout plan. Once you get started, classes will seem less stressful and that daunting workload will get done easier with the added energy you gain.

source: temple-news

How To Get Rid Of Anexity Disorder

Coping with anxiety can be difficult, and watching what you eat may play a role in making you feel better. Although food can't cure an anxiety disorder, eating a balanced diet and limiting or avoiding certain foods may help you feel better and improve your mood. It can also help you maintain a steady energy level throughout the day.

Try these steps:

* Eat frequent small meals. This will help stabilize your blood sugar throughout the day.

* Increase your intake of carbohydrates (starches). Carbohydrate-rich meals and snacks are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates (such as whole grains), and eat fewer simple carbohydrates (sugars).

* Drink plenty of water. Even mild dehydration can affect your mood.

* Limit or avoid alcohol. The immediate effect of alcohol may be calming for most people. But as alcohol is metabolized by your body, it can cause anxiety-like symptoms.

* Limit or avoid caffeine. Caffeine is a stimulant that can make you feel jittery and nervous and interfere with sleep.

* Pay attention to food sensitivities. In some people, certain foods or food additives can cause adverse reactions, including moodiness — which can lead to irritability or anxiety. Foods that commonly cause reactions include wheat, corn, soy, dairy, eggs, nuts and shellfish.

* Eat some foods that contain tryptophan. Tryptophan helps your brain produce chemicals that improve mood and have a relaxing effect. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan.

While changes to your diet may make some difference in your anxiety level, you may need treatment such as medication or counseling (psychotherapy) — especially if your anxiety is severe or interferes with your day-to-day activities or enjoyment of life.

source: mayoclinic

Exercise Can Quiet Anxiety That Comes With Illness

People suffering from anxiety can find some relief through regular exercise, University of Georgia researchers report.

Anxiety frequently accompanies chronic illnesses such as diabetes and heart disease, and the constant strain can interfere with treatment for those conditions, the researchers say. "While we might expect symptoms of anxiety to be elevated among individuals coping with a chronic medical condition, symptoms may be unrecognized or untreated," said Matthew Herring, a doctoral student in the department of kinesiology and the study's lead author.

Though the role of exercise in alleviating depression symptoms has been well-studied, the impact on anxiety symptoms has received comparatively little attention. "The findings of our review add to the growing body of evidence that physical activities such as walking or weight lifting may be low-cost, effective treatments to help alleviate anxiety symptoms among patients," Herring said.

For the study, published Feb. 22 in the Archives of Internal Medicine, Herring's team reviewed 40 trials that included 2,914 people with various medical conditions, including heart disease, multiple sclerosis, cancer and chronic pain from arthritis. In 90 percent of the studies, people assigned an exercise program had fewer symptoms of anxiety -- including feelings of worry, apprehension and nervousness -- than did those not assigned to exercise, the researchers found.

In fact, regular exercise was shown to reduce anxiety symptoms by 20 percent. "Even though the majority of these patient groups did not have extremely elevated anxiety symptom scores at the beginning of exercise training, anxiety symptoms were still reduced," Herring said.

Exercising for 30 minutes was more effective in reducing anxiety than shorter periods of exercise, the study found. However, exercise programs that lasted three to 12 weeks were more effective than programs that ran more than 12 weeks, the researchers noted.

"Results showed that patients were more likely to adhere to, or stick with, shorter duration exercise programs, which might account for larger anxiety reductions compared to longer program durations," Herring said. "Stated another way, better participation rates likely will result in greater anxiety reductions."

Tracie Rogers, a sport and exercise psychologist and spokeswoman for the American Council on Exercise, said that regular physical activity doesn't just make us feel better but has "measurable results in reducing anxiety."

"Exercise not only influences your physical health for the better but also your mental health," she said.

And people already getting treatment for anxiety would still benefit from exercise, she said. "For people who are dealing with clinical anxiety who are in therapy or on anti-anxiety medication, it is extremely beneficial for them to be involved in an exercise program," Rogers said. "It has real anxiety-reducing effects, just like those drugs do."

Unwanted side effects keep some people from taking anxiety medications, Rogers said. "Exercise is a real good alternative to that," she said.

source: palmbeachpost