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1、Healthy Body, Healthy Mind Wonder Drug! Feel good Enhances self-esteem Induces calm Improves thinking Makes you more attractive No negative side effects Its legal Its free Overview Exercise Mindfulness Sleep Touch Perhaps the most fundamental development in behavioral medicine is the recognition tha
2、t we can no longer think about health as being solely a characteristic of the body or the mind because body and mind are interconnected. Exercise and Modernity Reduction of physical work Rising levels of mental illness The need for exercise Our forefathers lived every jot as well as we, when they pr
3、ovided and dressed their own meat with their own hands; lodged upon the ground, and were not as yet come to the vanity of gold and gems. Seneca Overcoming Depression (Babyak et al. 2000) 156 patients with Major Depressive Disorder Three groups (exercise, medicine, exercise*medicine) Anti-depressant:
4、 Sertraline (Zoloft) Exercise: Thirty minutes three times/week Overcoming Depression (Babyak et al. 2000) Results (16 weeks): All three groups improved (60%) No significant differences among groups 10 months follow-up Relapse medication: 38% Relapse medication*exercise: 31% Relapse exercise: 9% For
5、dysthymia (McCann & Holmes, 1984) Not exercising is like taking depressants More Benefits Psychological Enhanced self-esteem Lower anxiety and stress Adjunctive treatment for clinical disorder Improved cognitive functioning Physical Weight loss/control Reducing chronic diseases Stronger immune syste
6、m Better Sex Not a panacea! Micro and Macro Recovery 1-4 days of rest a week Listen to your body! Quantity affects quality Repeated workouts that are too intense to allow complete recovery may cause endurance athletes to experience staleness, a syndrome that is characterized by increased psychologic
7、al symptoms of anxiety with increased sympathetic nervous system, catecholamine, and cortisol base rates. Dienstbier & Zillig (2002) Recovery in Sports Derek ClaytonJoan Benoit Overcoming barriers Pain/discomfort Divide and conquer Distracters (TV, music, etc) Social support Overcoming barriers Pain
8、/discomfort Divide and conquer Distracters (TV, music, etc) Social support Time commitment An investment Ritualize Subconscious Just do it (the five minute take off) Body as important as mind Exercise: The Unsung Hero In a way, exercise can be thought of as a psychiatrists dream treatment. It works
9、on anxiety, on panic disorder, and on stress in general, which has a lot to do with depression. And it generates the release of neurotransmittersnorepinephrine, serotonin, and dopaminethat are very similar to our most important psychiatric medicines. Having a bout of exercise is like taking a little
10、 bit of Prozac and a little bit of Ritalin, right where it is supposed to go. John Ratey Exercise Revolution Obesity School performance Violence Ultimate currency Mindfulness Meditation One-pointedness Deep breathing No good/bad meditation The Mind of a Meditator Left-to-right ratio in prefrontal co
11、rtex Left-to-right ratio in prefrontal cortex The startle response The Mind of a Meditator Given that the larger someones startle, the more intensely that person tends to experience upsetting emotions, Osers performance had tantalizing implications, suggesting a remarkable level of emotional equanim
12、ity. Daniel Goleman Growing Tip Statistic The process itself has some extraordinary qualities, but not necessarily the subject. The important idea is that this process is within the reach of anyone who applies himself or herself with enough determination. Lama Oser From the perspective of neuroscien
13、ce, the point of all this research has nothing to do with demonstrating that Oser or any other extraordinary person may be remarkable in him-or herself, but rather to stretch the fields assumptions about human possibility. Some of these key assumptions have already begun to expand, in part due to a
14、revolution in neurosciences supposition about the malleability of the brain itself. Daniel Goleman Mindfulness Meditation (Kabat-Zinn) Decrease in anxiety Mood change Pre-frontal cortex activation Immune response Mindfulness Therapy Awareness/acceptance of body signals Creating alternative neural pa
15、thways Practice and practice With the shift from trying to ignore or eliminate physical discomfort to paying attention with friendly curiosity, we can transform our experience. Trying to get rid of depression in the usual problem solving way, trying to fix whats wrong with us, just digs us in deeper
16、. rumination is part of the problem, not part of the solution. From Doing to Being (William et al. 2007) Breathing Shallow breathing Stress/Anxiety Deep breathing Calm/wellbeing Breathing If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly. Andrew Weil Sleep Pre-Edison: 10 hours/day Today: 7 hours/day 25% of 18-29 year olds get 8 hours Make sle
