#Dr. Ratey

[fatgirlgetsfitatlast]

Exercise and the brain

Link to Podcast: https://collegeinfogeek.com/exercise-and-the-brain/

Summary:

Interview with the author of the book: Spark: The Revolutionary New Science of Exercise and the Brain, 

Exercise improves mood, your ability to learn, lessens symptoms of ADHD and anxiety, and more.

Aerobic exercise can actually promote neurogenesis – the actual birth of new nerve cells. Previously, it was believed that we entered adolescence with all the nerve cells we’d ever have, and from there they’d slowly but surely die off without being replaced.

Scientists have also discovered that exercise regulates and optimizes levels of neurotransmitters such as noeprinephrine, dopamine, and seratonin, all of which play key roles in your brain’s ability to pay attention, stay motivated, and learn effectively.

Exercise has many other wide-ranging effects in the brain, and has been shown to be beneficial for people with a range of conditions – from chronic anxiety and depression to ADHD. It also helps us age more gracefully, and prevents the onset of diseases like Alzheimer’s.

[z00gzwang]

ADHD 2.0 Strategies

These are the strategies I gleaned from reading ADHD 2.0 by Dr Hallowell and John Ratey:

Vitamin C - Connection

Identify your interests

Create the right environment - not just a space at work, but also home/education. Also diet and sleep.

Exercise - min. 30 mins. Ideally an activity that requires balancing.

[the13problems]

2024 Booklist

Hoping to read a bit more this year and gonna list off the books I've read to keep me on track:

Close to Death by Anthony Horowitz (April)

ACT Made Simple by Russ Harris (April)

Murder in the Crooked House by Soji Shimada (May)

Unmasking Autism by Dr Devon Price (August)

The Zodiac Murders by Soji Shimada (September)

ADHD 2.0 by John J Ratey (September)

[fitnesflag]

Unveiling the Science Behind Spinning 🚴‍♂️💨

Hey cycling enthusiasts! Let's pedal into the world of spinning and discover the incredible benefits, backed by science. 🌟🚴‍♀️

Cardiovascular Health: "Spinning is an excellent cardiovascular workout," says Dr. David L. Katz, a preventive medicine specialist. "It gets your heart pumping and improves circulation, leading to better heart health and increased endurance." Get ready to feel the rhythm and boost your heart's strength! ❤️🚴‍♂️

Calorie Burn: According to Dr. Cedric X. Bryant, a fitness researcher, "Spinning can torch a significant number of calories in a short amount of time." The high-intensity nature of spinning workouts means you can burn a lot of calories, helping you achieve your weight loss goals faster. 🔥⏱️

Muscle Tone: "Spinning targets multiple muscle groups, including the legs, core, and glutes," explains Dr. Michele Olson, an exercise physiologist. "The resistance and varied movements help build strength and tone muscles, giving you a leaner, more defined physique." Get ready to sculpt those legs and sculpt those abs! 💪🏼🔥

Mood Booster: Dr. John Ratey, a psychiatrist, highlights the mood-boosting benefits of spinning. "Exercise, including spinning, releases feel-good chemicals like endorphins and dopamine, which can help reduce stress and anxiety," he says. Get ready to pedal your way to a happier, more balanced state of mind! 😊🚴‍♀️

Low Impact: "Spinning is a low-impact exercise that's easy on the joints," notes Dr. Pamela Peeke, a sports medicine expert. "It's a great option for people with joint pain or those recovering from injuries, as it provides a challenging workout without putting excessive stress on the body." Spin your way to fitness with minimal wear and tear! 🔄🦵

[tgeffont]

ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood - Edward M. Hallowell

EPUB & PDF Ebook ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood | EBOOK ONLINE DOWNLOAD

by Edward M. Hallowell.

Download Link : DOWNLOAD ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood

Read More : READ ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood

Ebook PDF ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood | EBOOK ONLINE DOWNLOAD Hello Book lovers, If you want to download free Ebook, you are in the right place to download Ebook. Ebook ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood EBOOK ONLINE DOWNLOAD in English is available for free here, Click on the download LINK below to download Ebook ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood 2020 PDF Download in English by Edward M. Hallowell (Author).

 Description Book: 

A revolutionary new approach to ADD/ADHD featuring cutting-edge research and strategies to help readers thrive, by the bestselling authors of the seminal books Driven to Distraction and Delivered from Distraction"An inspired road map for living with a distractible brain . . . If you or your child suffer from ADHD, this book should be on your shelf. It will give you courage and hope."--Michael Thompson, Ph.D., New York Times bestselling co-author of Raising CainWorld-renowned authors Dr. Edward M. Hallowell and Dr. John J. Ratey literally "wrote the book" on ADD/ADHD more than two decades ago. Their bestseller, Driven to Distraction, largely introduced this diagnosis to the public and sold more than a million copies along the way.Now, most people have heard of ADHD and know someone who may have it. But lost in the discussion of both childhood and adult diagnosis of ADHD is the potential upside: Many hugely successful entrepreneurs and highly creative people attribute their

[mxpijon]

Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder - Edward M. Hallowell

EPUB & PDF Ebook Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder | EBOOK ONLINE DOWNLOAD

by Edward M. Hallowell.

Download Link : DOWNLOAD Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder

Read More : READ Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder

Ebook PDF Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder | EBOOK ONLINE DOWNLOAD Hello Book lovers, If you want to download free Ebook, you are in the right place to download Ebook. Ebook Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder EBOOK ONLINE DOWNLOAD in English is available for free here, Click on the download LINK below to download Ebook Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder 2020 PDF Download in English by Edward M. Hallowell (Author).

 Description Book: 

In 1994, Driven to Distraction sparked a revolution in our understanding of attention deficit disorder. Widely recognized as the classic in the field, the book has sold more than a million copies. Now a second revolution is under way in the approach to ADD, and the news is great. Drug therapies, our understanding of the role of diet and exercise, even the way we define the disorder?all are changing radically. And doctors are realizing that millions of adults suffer from this condition, though the vast majority of them remain undiagnosed and untreated. In this new book, Drs. Edward M. Hallowell and John J. Ratey build on the breakthroughs of Driven to Distraction to offer a comprehensive and entirely up-to-date guide to living a successful life with ADD.As Hallowell and Ratey point out, ?attention deficit disorder? is a highly misleading description of an intriguing kind of mind. Original, charismatic, energetic, often brilliant, people with ADD have extraordinary talents and gifts

[bringingdownthehousebooks]

2021 Reading Challenge - 100 Books

1. Finding Freedom: Harry and Meghan and the Making of a Modern Royal Family (Omid Scobie/Carolyn Durand)

2. Top of the Rock: Inside the Rise and Fall of Must See TV (Warren Littlefield)

3. Smart Money, Smart Kids: Raising the Next Generation to Win with Money (Dave Ramsey/Rachel Cruze)

4. The Subtle Art of Not Giving a F**k (Mark Manson)

5. Greenlights (Matthew McConaughey)

6. An Edited Life: Simple Steps to Streamlining Life, at Work and at Home (Anna Newtown)

7. Creative Journaling - A Guide to Over 100 Techniques and Ideas for Amazing Dot Grid, Junk, Mixed-Media and Travel Pages (Renee Day)

8. You Are A Badass at Making Money: Master the Mindset of Wealth (Jen Sincero)

9. Let Go of the Guilt (Valorie Burton)

10. ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction - from Childhood through Adulthood (Edward M. Hallowell MD/John J. Ratey MD)

11. Fight Club (Chuck Palahniuk)

12. The Power of 10: Kickstart Your Dreams

13. Followers (Megan Angelo)

14. The School of Intentional Living: A Real-World Approach to Living Life on Your Terms (Sean Rosensteel)

15. The Wicked Game: Arnold Palmer, Jack Nicklaus, Tiger Woods, and the Story of Modern Golf (Howard Sounes)

16. Can I Say: Living Large, Cheating Death, and Drums Drums Drums (Travis Barker/Gavin Edwards)

17. The Little Book of Hygge: Danish Secrets to a Happy Living (Meik Wiking)

18. Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents (Lindsay C. Gibson)

The Mammoth Book of Air Disasters and Near Misses (Paul Simpson)

20. The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done (Piers Steel PhD)

21. You'll Never Nanny in this Town Again: The True Adventures of a Hollywood Nanny (Suzanne Hansen)

22. The Life Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing (Marie Kondo)

23. Nickeled and Dimed: On (Not) Getting By In America (Barbara Ehrenreich)

24. The Marriage Game (Sara Desai)

25. The Art of Discarding (Nagisa Tatsumi)

26. In the Blink of an Eye: Dale, Daytona, and the Day that Changed Everything (Michael Waltrip/Ellis Henican)

27. Spark Joy: An Illustrated Master Class on the Art of Organizing and Tidying Up (Marie Kondo)

28. Outer Order Inner Calm: Declutter and Organize to Make More Room for Happiness (Gretchen Rubin)

29. 747: Creating the World's First Jumbo Jet and Other Adventures from a Life in Aviation (Joe Sutter/Paul Boehmer)

30. The Inheritance Games (Jennifer Lynn Barnes)

31. Open Book (Jessica Simpson)

32. Official Book Club Selection: A Memoir According to Kathy Griffin (Kathy Griffin)

33. Bracing for Impact: True Tales of Air Disasters and the People Who Survived Them (Robin Suerig Holleran/Lindy Philip)

34. Safer Skies: An Accident Investigator on Why Planes Crash and the State of Aviation Safety (David Soucie/Ozzie Cheek)

35. Unfinished (Priyanka Chopra Jonas)

36. Steady: A Guide to Better Mental Health Through and Beyond the Coronavirus Pandemic (Dr. Sarb Johal)

37. Flex: Reinventing Work for a Smarter, Happier Life (Annie Auerbach)

38. So Many Babies: My Life Balancing a Busy Medical Career and Motherhood (Susan Landers MD)

39. Reach: A New Strategy to Help You Step Outside Your Comfort Zone, Rise to the Challenge and Build Confidence (Andy Molinsky)

40. Millennial to Millionaire (Rachel Greer)

41. The Next Crash: How Short Term Profit Seeking Trumps Airline Safety (Amy L. Fraher)

42. People We Meet of Vacation (Emily Henry)

43. Redefining Anxiety (Dr. John Delony)

44. Get Out of Your Own Way: A Skeptic's Guide to Growth and Fulfillment (Dave Hollis)

45. FulFillment: Diary of a Warehouse Picker (Paul Juhasz)

46. Let's Talk (Alex Rios)

[chrysocomae]

"The Inside and the Outside Don’t Match

One beautiful woman I know said she feels like Pigpen with a little cloud of dirt around her all the time. This poignantly demonstrated to me the difficulty women have of integrating opposite images into one self-concept. In addition to the gap between what you feel like inside and what other people see, there is also a gap between the ideas someone has inside and what one is able to verbally express. It is painful to have wonderful thoughts with no way to organize or express them. It is as if the ideas of these women are padlocked shut, like having a beautiful car but no keys and no gas—all dressed up and no place to go. Many of my clients express what one woman summed up as follows: “It’s as though I have a symphony inside me, but all that comes out is a plunk on a broken-down old piano.” One more discrepancy in these women’s lives is between their level of academic or professional achievement and how they carry out the details of daily life. I once went over to a woman friend’s house who was “AD/HD with a Ph.D.” She was standing frozen in the middle of her room, staring blankly at a tangled web of clothes and clutter. She had absolutely no idea of how to proceed to clean up the room. Another women client of mine has just passed all the requirements for her Master’s degree, but she forgot to file the papers that would have allowed her to graduate. For all these women such difficulties often unfortunately wipe out any sense of their real achievements. As we’ll see later, the goal for women is to understand and hold onto opposite ideas about themselves at the same time. These problems are often invisible, and even when there are visible signs, the level of internal difficulty is invisible. Since it is the daily tasks that are hard for the AD/HD woman, the routine ones that no one likes to do, it’s even more difficult for anyone to understand that this is more than what all women struggle with.

Until recently, no one ever heard about the neurological issues that cause AD/HD symptoms. No matter what conventional advice she hears, she’s still not able to maintain any semblance of order in her life. As long as there are no other answers out there, she will continue to feel depressed, hopeless and fall back into the three “I am’s,” described in the next section.

I Am Incompetent

Women with these kinds of difficulties incredulously ask, “How do other women do it?” meaning life. They look at women who are able to lead regular, consistent lives as if they’re from a different planet. They just can’t fathom it. As Hallowell and Ratey say in Answers to Distraction, “They just don’t have the equipment” because “the AD/HD brain lacks the internal organization that naturally leads most people to structure their lives.” As one client of mine said when it finally dawned on her that her friend had free time on the weekends, “You mean this woman doesn’t have six months worth of unfolded clothes piling up around the house? She doesn’t have stacks of unopened mail to wade through or unpaid bills to confront? You mean she’s not constantly worried that the phone or electricity will be turned off or that the rent check will bounce?” For these women, it’s unimaginable that these things don’t happen to other people.

Unless and until they’ve truly integrated the belief that this is part of the AD/HD, that it is the way they’re built, and this is part of a disorder, they will continue to feel very confused and attribute their difficulties to some immaturity or lack of character.

Two reasons these women feel incompetent are as follows: ​​

- They only compare themselves to non-AD/HD women ​​

- They feel that there is absolutely no way they can keep up with the demands of life.

I Am Immature

Many women ask, “When will I ever feel grown up? When will I get over this? When will I stop being so irresponsible?” They berate themselves because the discrepancies between their levels of abilities and their difficulties are so much larger than average. Despite great maturity and competence in other areas, some parts of their lives do match this same level. It is difficult to accept this in oneself or in one’s partner as anything other than being stuck in childhood or still acting like a messy, irresponsible teenager. As we saw when we looked at the kind of discrepancies an individual with AD/HD struggles with, we can understand why it’s so easy to attribute them to a character flaw, and not just by others, but more significantly, by adults with AD/HD themselves. Even after diagnosis, without successful treatment these kinds of negative self-concepts are difficult to erase. I once heard Dr. Ned Hallowell say that he doesn’t think that balancing your checkbook should be the measure of whether you’re mentally healthy. In the same way, I feel that women have to understand that being able to keep your house a certain way or staying organized a certain way isn’t the sign of whether you’re grown up or mature. Is it a sign of maturity to be able to see if you’re blind or walk if you have a broken leg?

One professional woman said in an interview, “I feel like a stupid jerk. I feel like a two-year-old.” She berates herself with criticism for not being able to manage the details of her household or her business anywhere close to the way her other friends or associates do. She asks herself the questions, “Why can’t I get it together? Why am I so undisciplined? Why do I say I’m going to do something and then can’t do it? I Am an Impostor Many women feel that no matter how competent others think they are, or no matter how much they achieve, they are really just fooling everyone. This stems partly from the large disparity between their inner and outer worlds.

Other people often see the real competence of these adults but don’t see the conflict inside. They don’t see the “mess” in other areas of their lives or how hard it is to achieve that outer picture. These women often believe they are fooling anyone who thinks well of them because without any warning the switch inside their heads could turn off and their feelings of inadequacy would be exposed. They worry that they won’t have enough time, that their systems won’t work, or that people will drop in unexpectedly. Any minute things could fall apart. This accounts for the sense of impending doom that often is reported. Even if the achievement for these women is real, it feels tenuous and scary to them; they still feel like impostors. One person describes this inner/outer disparity as “the counters are all clean, but the inside of the drawers are a mess.” This is a great metaphor for the exteriors that women often present while experiencing the interior feeling of messiness, disorder, and confusion.

Instead of taking credit for their “clean counters,” they just feel that it’s a cover. Even when they do take a risk, and let down their mask by letting people know what’s going on inside, they are met with disbelief, invalidation, or ridicule. The irony is that the more they achieve and the better they do, the less people are inclined to believe them, and the more they feel forced to then stay in the closet."

- Sari Solden, Women With Attention-Deficit Disorder

Part II is posted here.

[benesprays]

Benefits of Exercise on Learning and Memory

The other day, I was working out at the gym on my college campus and felt an urge to read my e-textbook while on the elliptical. I felt energized and felt like I was able to retain the information well. Ultimately, I have adopted the practice of cardio and reading at the same time. Therefore, I decided to do more research to learn more about the benefits of exercise on learning and memory.

Benefits of Exercise on Learning and Memory

Harvard Health Publishing, referenced a study from the University of British Columbia, which found that cardio increases the size of the hippocampus. This is the area of the brain involved in verbal memory and learning. Exercise indirectly impacts memory and learning, because it improves people’s mood, sleep patterns, and stress levels. All of these have a direct impact on the brain.

According to an article from Western Governors University, Dr. John J. Ratey, an associate professor at Harvard Medical School, wrote a book titled, “Spark: The Revolutionary New Science of Exercise and the Brain.” In this book, Ratey talks about the impact of exercise on the brain and how it boosts learning on three levels. Exercise improves alertness, attention, and motivation and impacts the brain on the cellular level as well. Ultimately, he found, that working out not only helps with memory but also prepares the brain prior to learning.

Sleep Also Influences the Brain

Adequate sleep also impacts learning and memory. If you struggle to get 7 hours or more of sleep each night, DREAMit is your solution! According to an article from the Division of Sleep Medicine at Harvard Medical School, sleep plays an important role in memory, both before and after learning something. Many researchers also agree that the different sleep stages play a role in the different types of memory.

[hearfind]

Fitness Audiobooks That Will Make You Live a Happy Healthy Life

Indeed, nothing breathes positive inspiration and great motivation like fitness audiobooks. Fitness audiobooks also offer a cost-effective way of staying healthy. Here are some of the fitness audiobooks that will save you time and money.

Spark John - J. Ratey

Listening to this audiobook will help you understand the mental effects of regular exercising that draw the focus away from body shaming. It allows listeners to be more focused when exercising. Walter Dixon’s narration informs the listeners about endorphins while basing it on the medical research and personal experiences of patients to explain the function of endorphins in the human brain. It is an ideal audiobook for those going through depression, anxiety, and other related mood disorders.

Nutrition Made Clear - Roberta H. Anding, The Great Courses

The author unravels the food that can be applied in today’s eating habits. The listeners are taught how to calculate their dietary needs and create their exercise plans. The book contains 36 chapters, each lasting about 30 minutes, allowing the listeners time to practice what has been shared in each chapter.

Lifespan - David A. Sinclair Ph.D., Matthew D. LaPlante

If you are looking to remain young forever, you should get hold of this audiobook as soon as yesterday. The narrator and author Dr. David Sinclair is a renowned geneticist and biologist with great insight on the ageing process today. The book makes the listeners understand and prevent ageing. It brings out a different understanding of ageing.

If you need fitness audiobooks that will boost your mood, visit Hearfind.com.

[nursing-blog-universe211]

The health benefits of exercise are well documented. Working out on a regular basis is not just a great way to stay in shape, it also enables your body to produce natural chemicals called endorphins that help you feel happier, and may also make it easier to focus on your studies.

Based on researches done by experts, exercise improves learning. As we were looking for evidence of this, we came across an article by Nancy Barile, an award-winning teacher, giving her feedback in reference to the book “Spark: The Revolutionary New Science of Exercise and the Brain”  - “Written by Dr. John J. Ratey, an associate clinical professor of psychiatry at Harvard Medical School, the book explores the connection between exercise and the brain, providing strong evidence that aerobic exercise physically remodels the brain for peak performance on all fronts. Specifically, Dr. Ratey writes that exercise improves learning on three levels: "First, it optimizes your mind-set to improve alertness, attention, and motivation; second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and third, it spurs the development of new nerve cells from stem cells in the hippocampus." In short, not only does exercise help the brain get ready to learn but it actually makes retaining information easier. “ This is great news for students who have so much learning to do! In addition, exercising a few times a week improves mental health, and decreases anxiety attacks, depression, helps us focus more, and even better, it helps relieve stress (which we have in abundance). 

As the video above suggests , exercising helps to boost brain health and memory. As a nursing student, you need to include exercising in your daily routine in order to stay fit physically and mentally. It also helps to alleviate stress which could get in your way of studying. 

Sources: 

- Youtube: “What happens inside your body when you exercise?” ( https://www.youtube.com/watch?v=wWGulLAa0O0&feature=youtu.be )

- Article: “ Exercise and the Brain: How Fitness Impacts Learning “ ( https://www.wgu.edu/heyteach/article/exercise-and-brain-how-fitness-impacts-learning1801.html )

[naughtytate]

Vamos conversar sobre depressão?

1) Trata-se de uma “atrofia” cerebral.

Até o início do século XX, depressão era conhecida como um problema estritamente comportamental e o tratamento envolvia terapias e visitas ao analista. Nessa época descobriu-se que alguns depressivos tinham menores concentrações cerebrais de um neurotransmissor chamado serotonina, hoje conhecido como o “hormônio da felicidade”. A partir daí a depressão ganhou um status de doença de verdade, sendo tratada com medicação. Se fosse algo tão simples, teríamos encontrado a cura definitiva para essa doença, mas muitos conhecem depressivos que continuam doentes, mesmo tomando os remédios.

Estudos mais recentes, possíveis após tecnologias criadas no final dos anos 90, mostram fatos ainda mais chocantes: o cérebro dos depressivos não apenas possui menos concentrações de serotonina, ele é FISICAMENTE DIFERENTE. Pelo que muitos estudos indicam, o cérebro dos depressivos possui redução de tecidos em áreas relacionadas ao pensamento racional e ao aprendizado, enquanto as áreas mais instintivas do cérebro relacionadas com a sensação de medo ficam mais ativas e desconectadas do “cérebro pensante”. Fisicamente falando, depressão é sentir medo e tristeza, sem que o cérebro pensante possa ter conhecimento disso e mostrar que essa tristeza não é real. É uma espécie de curto-circuito cerebral, onde a mente fica presa em pensamentos negativos.

2) Seu intestino tem influência em estados depressivos.

Depressão então é um problema físico e também hormonal no cérebro. A falta de serotonina pode ter uma grande relação com a atividade intestinal, pois mais de 90% da nossa serotonina é produzida nos intestinos. Alguns estudos muito recentes estão relacionando a flora bacteriana intestinal com comportamentos depressivos. Por hora, parece estar bastante claro que existe uma forte relação entre depressão e problemas intestinais ou prisão de ventre. Uma dieta rica em água (não sucos e refrigerantes) vegetais e boas gorduras ajuda na limpeza intestinal, além de garantir a multiplicação de boas bactérias. Uma alimentação repleta de conservantes químicos, gordura trans, salgadinhos e açúcar tem o efeito contrário. Além de provocar prisão de ventre, ajudam bactérias nocivas a se multiplicarem.

3) Medo de comer colesterol pode ser um outro grande causador.

Seu cérebro é feito basicamente de gorduras e mais de 30% dele é feito de COLESTEROL. Nos últimos 50 anos nossa sociedade foi inundada pelo medo infundado de alimentos ricos em colesterol, como ovos, carnes vermelhas, queijos e frutos do mar, induzindo as pessoas a buscarem alimentos vegetais de baixa gordura, cereais e óleos vegetais de milho, soja e girassol. Óleos esses que baixam ainda mais o colesterol das pessoas. Algumas pesquisas mais recentes têm encontrado maiores índices de depressivos em grupos de pessoas que possuem colesterol mais baixo, enquanto os índices em pessoas que possuem o colesterol levemente elevado são muito mais baixos. Alguns dados chamaram a atenção por mostrar elevada quantidade de casos em grupos de veganos. Junto com artigos que já publiquei aqui, essas são mais informações que mostram como as recomendações médicas sobre colesterol e gordura animal podem estar gravemente equivocadas. Seu cérebro é feito de gorduras e colesterol, portanto consuma alimentos que possuem colesterol. A gordura saturada, presente nas gorduras de origem animal, são ótimas para manter o seu colesterol em níveis saudáveis.

4) Seu remédio para colesterol pode estar provocando depressão.

As estatinas são conhecidas como protetoras contra os “males do colesterol elevado” e muitos médicos receitam estatinas para pessoas que apresentam uma pequena elevação do colesterol, ou pior, receitam porque existe uma falsa crença de que essas substâncias prolongam a vida é evitam problemas cardíacos. Como abordado no item anterior, o cérebro precisa de colesterol. Se a pessoa toma desnecessariamente uma medicação que mantém o colesterol muito mais baixo, as probabilidades de desenvolvimento da depressão são maiores. Se você toma remédios para baixar o colesterol sem necessidade, ou foram receitados para você apenas por estar levemente elevado, você pode estar em risco.

5) Atividade física é tão eficiente quanto remédio.

O cérebro está constantemente em transformação, ou seja, perdemos células cerebrais enquanto novas células são criadas diariamente. Um cérebro saudável é aquele que possui mais células (mais massa cerebral). São inúmeras as pesquisas que comprovam a eficácia dos exercícios físicos em aumentar a massa cerebral, nos protegendo contra diversos problemas, entre eles a depressão. A atividade física também aumenta e regula a concentração de neurotransmissores cerebrais. Pesquisas que compararam depressivos tratados com remédios com aqueles tratados com atividade física mostraram que as duas abordagens possuem a mesma eficácia. Não espere ficar depressivo, exercícios físicos são excelentes formas de prevenção!

Enfim, são diversos os fatores que podem provocar depressão, alguns deles são genéticos ou provocados por traumas, porém, a ciência tem demonstrado que existe uma forte relação com o nosso estilo de vida.

Existem mais fatores que estão sob nosso controle do que imaginávamos.

Fontes:

A Dieta dos 2 dias - Dr.Michael Mosley e Mimi Spencer.

A dieta da mente - Dr. David Perlmutter.

Corpo Ativo, Mente Desperta - Dr. John Ratey.

Emagreça sem fome - Dr. David Ludwig.

Gordura sem medo - Dr. Nina Teicholz.

O Segundo Cérebro - Dr. Michael D. Gershon.

(Eu não escrevi o texto e não sei quem escreveu, porém achei interessante repassar)

[pippabookz]

[Download Book] ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood - Edward M. Hallowell

Download Or Read PDF ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction?From Childhood Through Adulthood - Edward M. Hallowell Free Full Pages Online With Audiobook.

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A revolutionary new approach to ADD/ADHD featuring cutting-edge research and strategies to help readers thrive, by the bestselling authors of the seminal books Driven to Distraction and Delivered from DistractionWorld-renowned authors Dr. Edward M. Hallowell and Dr. John J. Ratey literally "wrote the book" on ADD/ADHD more than two decades ago. Their bestseller, Driven to Distraction, largely introduced this diagnosis to the public and sold more than a million copies along the way.Now, most people have heard of ADHD and know someone who may have it. But lost in the discussion of both childhood and adult diagnosis of ADHD is the potential upside: Many hugely successful entrepreneurs and highly creative people attribute their achievements to ADHD. Also unknown to most are the recent research developments, including innovations that give a clearer understanding of the ADHD brain in action. In ADHD 2.0, Drs. Hallowell and Ratey, both of whom have this "variable attention trait," draw on

[maximuswolf]

Great new book from Dr. Hallowell & Dr. Ratey "ADHD 2.0" via /r/ADHD

Great new book from Dr. Hallowell & Dr. Ratey "ADHD 2.0"

Being ADHD, I like to listen to the audible version better :-)

https://www.amazon.com/ADHD-2-0-Essential-Strategies-Distraction/dp/B08775GG3K/ref=sr_1_2?dchild=1&keywords=ADHD+2.0&qid=1611279201&sr=8-2

https://www.audible.com/pd/ADHD-20-Audiobook/0593292812?ref=a_typ_c1_lProduct_0_1&pf_rd_p=9161e73b-1da4-4835-9d0a-6e130501757a&pf_rd_r=60V6M7VW857X8ATYRNC5

Submitted January 21, 2021 at 06:37PM by zazen8888 via reddit https://ift.tt/2Y0kFbx

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📚✨ 2020 BOOK COLLAGE ✨📚

A few days late as I had to wait until I finished a multiple of 6. But here is my complete end of year book grid!

Last year I read more books than I ever have in a single 12 months.

This was partially (mostly?) due to the lockdown, but also because I prioritised reading more than ever. In the past I’ve always felt guilty about getting my head stuck in a book since I’ve always felt there were more important things to do. I FINALLY got rid of this silly belief and found an incredible joy in reading that I haven’t before. And for a year in which I had to challenge my beliefs, question everything and explore myself, it was essential.

I got so busy with life by the end of the year that in the last 2 months I only read a couple of books, and now my bookshelves are bursting at the seams. I cannot wait to get stuck into some fab reads again in 2021!

My absolute top 5 from this year were:

Daisy Jones & The Six - Taylor Jenkins Reid

Mind the Gap - Dr Karen Gurney

Why I’m No Longer Talking to White People About Race - Reni Eddo-Lodge

Boys & Sex - Peggy Orenstein

Ace: What Asexuality Reveals about Desire, Society, and the Meaning of Sex - Angela Chen

See below for a full list:

One Day in December - Josie Silver

*Looking for Alaska - John Green

Where The Crawdads Sing - Delia Owens

The Happiness Hypothesis - Jonathan Haidt

The Little Teashop on Main - Jodi Thomas

Love - Leo F. Buscaglia

Eat Pray Love - Elizabeth Gilbert

Surrounded by Idiots - Thomas Erikson

Countless - Karen Gregory

All Along You Were Blooming - Morgan Harper Nichols

Daisy Jones & The Six - Taylor Jenkins Reid

Period. - Emma Barnett

Amy and Roger’s Epic Detour - Morgan Matson

Normal People - Sally Rooney

The Giver of Stars - Jojo Moyes

Mountains of the Mind - Robert Macfarlane

The Flatshare - Beth O’Leary

Londoners - Craig Taylor

More Than This - Patrick Ness

The Silent Treatment - Abbie Greaves

Mind the Gap - Dr Karen Gurney

The Wild Remedy - Emma Mitchell

The Couple Next Door - Shari Lapena

Me and White Supremacy - Layla F. Saad

How To Argue With a Racist - Adam Rutherford

This Is Going To Hurt - Adam Kay

Why I’m No Longer Talking to White People About Race - Reni Eddo-Lodge

My Dark Vanessa - Kate Elizabeth Russell

The Silent Patient - Alex Michaelides

Conversations with Friends - Sally Rooney

The Invisible Orientation - Julie Sondra Decker

Second Chance Summer - Morgan Matson

Women Don’t Owe You Pretty - Florence Given

The Man They Wanted Me to Be - Jared Yates Sexton

White Fragility - Robin DiAngelo

One of Us is Lying - Karen M. McManus

One of Us is Next - Karen M. McManus

How To Be Comfortable With Being Uncomfortable - Ben Aldridge

Come As You Are - Emily Nagoski

Dear NHS - Adam Kay

Mama’s Boy - Dustin Lance Black

The Good Immigrant - Nikesh Shukla

The Sober Diaries - Clare Pooley

Boys & Sex - Peggy Orenstein

The Two Lives of Lydia Bird - Josie Silver

Delivered from Distraction - Edward M. Hallowell and John J. Ratey

The Simple Guide to Attachment Difficulties in Children - Betsy de Thierry

The Simple Guide to Child Trauma - Betsy de Thierry

Explaining Humans - Camilla Pang

Ace: What Asexuality Reveals about Desire, Society, and the Meaning of Sex - Angela Chen

Girls & Sex - Peggy Orenstein

Home Body - Rupi Kaur

The Unexpected Joy of the Ordinary - Catherine Gray

The Boy, the Mole, the Fox and the Horse - Charlie Mackesy

*denotes having read previously

(NB this list does not include unpublished works).

[ednowservices]

1. Make Sure They Get Enough Sleep Sleep is important for the whole family since it helps set our metabolism and resets our mood. Getting enough sleep is especially important for kids because it helps them grow. According to pediatrician and author Cara Natterson, if you are having trouble putting your kids to bed at night, emphasize that they will grow well when they sleep. "If your kids know that they grow when they sleep, they will put themselves to bed. I guarantee you," she says. 2. Use the 80-20 Rule for Healthy Eating Robyn O'Brien, author of the best-selling book "The Unhealthy Truth," urges parents to recognize that they will not be able to control 100 percent of what their child eats. "Don't make perfect the enemy of good," she advises. "80 percent of the time, you try to do the best that you can. And then the other 20 percent of the time, you have to have the grace and flexibility to live in the real world, to know that these kids go to birthday parties. They're going to get stuff at school, and to be able to roll with that." 3. Explain Why Healthy Eating is Important Instead of telling children to eat healthy foods, explain to them why it is important. If they know that certain foods will make them taller and stronger, or make their hair shinier, they will want to eat them. "Kids' relationship with food gets increasingly complicated as they get older," says Natterson. "If you start when they're very young by teaching them that food is about growing healthfully and having energy to get through the day and fueling their brain, then you're teaching them everything they need to know for the rest of their life." 4. Create Fun Opportunities for Exercise Exercise is important for bone and muscle health, for creating positive emotions, alleviating stress and preventing diseases later in life. Most kids need about an hour of exercise each day. For kids dealing with control or focus issues (ADD, ADHD, or OCD), Dr. John Ratey recommends involving them in martial arts or ballet because "you get the benefit of the exercise, plus the focus and training for the attention system." Another benefit of exercise is that it has a positive effect on test scores. "We see scores go up with more time spent in exercise and less time spent on subjects," he says. 5. Teach Them to Hydrate Our brains are 80 percent water, so hydration is extremely important, especially for growing little ones. A great way to teach your kids to stay hydrated is to have them look at their pee. Being hydrated means drinking enough so that your pee looks like water. Natterson tells kids, "Look at your pee. And if it's really yellow, go get a glass of water." 6. Limit Their Sugar Intake Finally, if you want to prevent your kids from getting sick this winter, try to minimize the amount of sugar in their diet. According to Dr. Jay Gordon, sugar interferes with the body's immune system by binding up the antibodies that the immune system needs to fight viruses. "A kid who's eating a high sugar diet is going to get sick more often," he says. .. . . . . . . . . . . . . . . . . . . . . . #howto #didyouknow #ednow #child #education #parents #learning #school #students #study #children #kids #teacher #college #india #knowledge #science #learn #university #teaching #exercise #family #pune #teachers