Pro Health – Page 18 – Pro-Health & Fitness

Antioxidants is a word that you will hear flowing around the bodybuilding and fitness world and very few people know what they are and where they come from. Antioxidants can be found in many of the multivitamins you purchase as well as some of the natural foods you consume. This article is going to clarify the common methods of consuming antioxidants, what antioxidants are, and best supplements to get your antioxidant needs.

Antioxidants are a classification of several organic substances, such as Vitamins A, C, and E, selenium, and carotenoids. These substances are formed together to create the name “antioxidant, ” and are effective in helping to prevent cancer, stroke, and heart disease. At the molecular and cellular levels, antioxidants serve to deactivate certain particles known as free radicals. In humans, free radicals usually come in the form of oxygen. The oxygen wants to be oxidized and this process can be carcinogenic. Free radicals are the natural by-products of many processes within your cells. They are also created by radiation, cigarette smoke, and other harmful environmental factors.

One of the biggest uses of antioxidants for bodybuilders is its role on the metabolism. In the body, energy is produced safely in the presence of antioxidant intake, which are able to be neutralize any excess of free radicals. Free radicals destroy muscle tissue in search of electrons. The antioxidants then sacrifice themselves for body tissue by donating an electron to a free radical. If your body is depleted of antioxidants, then your body will be suffering tremendously. The production of excess free radicals causes damage to the immune system, blood vessel linkage, the nuclei of cells, and cell membrane stability. This damage from free radicals can be seen as being directly related to the increased risk of cancer, auto-immunue syndromes, and cardiovascular disease.

Now you can get an adequate supply of antioxidants by just drinking tea, but if you`re like me and cannot stand the taste of tea, then you should get your antioxidant needs from supplementation. Having heard various opinions and my own personal opinion of the best antioxidant supplements, I conducted the following list as the best antioxidant products.

* Nature Made Antioxidants

* NOW Super Antioxidants

* Optimum Super Antioxidants

* ProHealth Ultra Antioxidant

* Syntrax Radox

* Nature Made 50+ Multivitamin with Calcium & Antioxidants Dietary supplement.

You simply cannot rely on a standard multivitamin to get all of your antioxidant needs because most multivitamins do not carry enough of them. Too much of a good thing can trun out bad so make sure that you find a happy medium and not go overboard with ingestion of them. You may also believe that you are getting enough antioxidants by eating enough fruits and vegetables, but nothing could be further from the truth! Fruits and vegetables do contain a small amount of antioxidants, but they do not contain enough of them. Antioxidants should be in the front of everybody`s supplement droor if you are looking for improved health, fat loss, and bigger muscles.

This complex mixture of nutrient-rich growth factors, immunoglobulins, glycoconjugates and a variety of other important immune boosting compounds is a natural way to improve your physical health and well-being.

Colostrum is found only in the liquid that comes just before mother’s milk, and provides an ideal combination of immune and growth factors which help in the removal of toxins, while supporting bone, muscle, nerve tissue, and cartilage health.

The immune factors in colostrum include immunoglobulins, glycoproteins, lactoferrin, lactalbumin, and cytokines, as well as various polypeptides, vitamins, and minerals.

Lactoferrin supports red blood cell strength and iron binding capacity, and immune globulin IgF-1. It also encourages better muscle growth, and aids in the production of healthy immune cells.

Bovine colostrum is an extremely powerful immune system modulator, containing as much as 40 times the number of immune factors found in human colostrum. All cattle involved are isolated and used exclusively for the production of colostrum. None of the cattle in the herds have ever been fed any kind of animal protein, and the advanced filtration process used to extract the colostrum fractions eliminates any potential for BSE comtamination. You can rest assured that ProHealth Colostrum is a safe and effective way to take control of your health.

Garcinia Cambogia is a plant native to Asia, Australia, Africa, and Polynesia. It grows as a beautiful evergreen tree. Recently, researchers have found that an extract of the fruit contains compounds which act as appetite suppressants and are useful for losing weight. More and more people each day are finding out how this wonderful plant can help them resist their cravings for food and slim down. As it is all natural it is a great option for those who do not want to ingest man-made compounds which are often found in other weight loss products.

How Garcinia Cambogia Works

In order to get into its final extract form first the fruit is harvested. The fruit of Garcinia Cambogia is small yellow pumpkin like fruits. These fruits are then processed so that the weight loss compounds are safely and cleanly extracted. When ingested Garcinia Cambogia helps to reduce feelings of being hungry and craving food. It also allows you to feel fuller and more content for longer after eating a meal. This is perfect as it helps to combat over-eating at its very roots and in a natural way. Beyond just reducing feelings of hunger it also changes the way your liver converts sugars. This makes it much harder for your body to produce fat and thereby cuts down drastically on belly fat. Many who have had a hard time getting rid of stubborn belly fat have found to be the final step for them to get to their optimal weight.

Beyond just affecting your weight Garcinia Cambogia has been shown to be beneficial for mental health. Researchers have noticed that when taking it cortisol levels are decreased and serotonin levels are increased. Cortisol is a hormone associated with stress and has been shown to trigger over-eating. Serotonin on the other hand is a hormone associated with contentedness and is released after a good meal is eaten. Garcinia Cambogia will not just get rid of your extra weight but it will put you in a better mood more conducive to focusing on eating right and exercising.

Side Effects

Garcinia Cambogia comes with very few side effects. Some users will report mild headaches or stomach discomfort. A lot of times these side effects can be limited by making sure you purchase a high quality product. Also, some doctors have noted that it may not be suitable for long term use as it may contain high levels hydroxycitric acid. If over consumed for a long enough period this can lead to medical problems. This can be avoided as long as common sense and moderation is used. As with all supplements and medication it is essential to check with you doctor before ingesting especially if you have an already existing medical condition.


It is recommended to take 1300mg two times daily before meals in order to see the best results. If this regime is followed users should start to see noticeable changes in their weight within two weeks. Weight loss will be the best if Garcinia Cambogia is taken alongside an already healthy diet and regular exercise.

Diet does, did, and will play a huge role in your quest for a rock-hard six pack; however, you also have to consider doing six pack ab exercises if you want your results to show. I haven’t seen so much debate on one topic as I have with six pack ab exercises!

Some will tell you it is all about the intensity, or this workout plan or only this exercise. I find those thoughts to come from those with a novice level of exercise science knowledge and will explain why I disagree with them using a comparison to a baseball player. Roy Halladay is probably the best pitcher our era has or will see.

He performs consistently at champion caliber. He adds a new pitch every once in a while and what do you think he does with the others? He trains his entire repertoire regularly, not just that one pitch. He also watches game video and trains with a very high work ethic. Your six pack ab exercises, are much more than an exercise!

If it has been a while, or if you are just starting your journey into the wonderful world of fitness, do you think it would be wise to start doing what you see trained and ripped people in the gym doing? It is a perfect time to set goals for where your six pack ab exercises will lead to,

however, initially you will hurt yourself or have a greatly increased risk of injury to yourself. There are many reasons for this; however, I think that two of those reasons are very preventable. The first issue I have run into quite often as a personal trainer is walking to your ab exercises mat with the “all exercises are the same,

you’re only working out” attitude. Not all exercises are a “one size fits all” idea, in fact; they all vary on levels ranging from beginner to more advanced and six pack ab exercises are no different.

Another common problem with people walking into training is when they are trying to do an advanced workout with untrained abs and poor form. Six pack ab exercises are not only made to strengthen and exploit the fruits of your labor; however, also to stabilize your core!

Poor form during six pack ab exercises can slow the progress you are aiming for. In fact, some exercises work more muscle groups than most other exercises. In fact, I considered major classes during my training days to be six pack ab exercises, the inclined bench press, squats and properly done pushups. If you have a poor form in any of those,

you can mess up the form and posture of other muscle groups involved. The major classes I mentioned including six pack ab exercises involve multiple muscle groups. Work on your form prior to jumping into heavy and innovated exercises along those lines especially six pack ab exercises.

There are 4 major muscle groups, not considering the lower back, in your trunk area and each one of those groups has to be targeted during your training sessions. They are the internal and external obliques as well as the transverse and rectus abdominis muscles.

You do not need to do the same mundane sit-up you learned in physical education class during middle school. In fact, simply doing a sit-up may provide less results or show your results slower than mixing in different exercises! Whichever exercises you use should target multiple muscle groups in your core, if not all of them.

They should also be somewhat of a challenge when you are performing them. Confusing your muscles with new six pack ab exercises could also help you burn more of that fat wall blocking your six pack! This type of six pack ab exercises are normally done when you feel your six pack ab exercises need a more intermediate or advanced level of training.

The media today is very much into appearances, styles and latest looks. Once this only applied to women but today men too face the pressure of living up to the movie star status. I’ve tried various forms of abs exercises over the years and I find that the best abs exercises are the ones which use the exercise ball. Sit-ups are not good.

Many people use this form of exercise but I don’t. I find that it puts an excessive amounts of stress on your lower back which can lead to serious back problems. There people who feel abdominal crunches are also stressful for the lower back – I disagree.

Yes you do use your lower back when doing an abs crunch but it is not as intense as a sit-up. It is safer for your lower back doing a crunch even with a history of lower back problems. I would like to know what form of abs exercises one can do without the use of your lower back? It’s impossible to engage your abs muscles without engaging your lower back muscles also.

I have found that abs exercises using an exercise ball is the best form of abs training for the stomach. Not only are you suing your core abs muscles, but you are also working, therefore strengthening, your core stablising muscles of your mid section. By improving your stabilising mid section muscles you will correctly align your posture and help strengthen your lower back.

Exercise Ball Crunch – This exercise is similar to a floor crunch but done on an exercise ball. You’ll notice that once you start to do this exercise you will realise just how unstable your core muscles are even though you have been doing abs crunches on the floor. You’ll be amazed at how effective this exercise is and how well it works your core muscles especially your abs and lower back.

Sit on the middle of the ball with your feet shoulder width apart and flat on the floor. Walk your feet away from the ball so that your roll onto your back on the ball. Stop just before your shoulder blades touch the ball. In this position place your hands behind your ears and raise your head, pointing your chin to the ceiling. Then back down. That’s one cruch. Repeat this for 15-20 reps.

Exercise Ball Mountain Climber – This is a harder exercise but will work wonders for your abs. This exercise targets your abs and stabilising muscles of your mid section as well as your arms and shoulders. Place both your hands onto the exercise ball with your toes on the ground. You want to be in a press-up position but with your hands flat on the exercise ball and your feet shoulder width apart.

It is important that you keep your arms extended straight and your body straight. While maintaining a straight body position, gradually bring one knees up to your chest then back down and then do the same for the opposite knee. That will be one rep.

You must keep control of the ball. Go for 10-20 reps. To increase the intensity of the exercise, once your stabilising muscles are more developed, do this exercise with your feet together.

These are a few exercise ball ab workouts to get six-pack and are great. But remember, to show off ripped six pack abs you’ve got incorporate intense cardio and interval weight training exercises and a good diet to shed excess body fat and produce a lean toned body. These type of workouts you can use to swap an exercise program that uses sit-ups or floor crunches.

I have strong feelings about crunch type exercises where you round the back as I think over the time they can lead to serious back damage plus I just don’t think they work the abs that effectively. If you have back issues then get away from crunches and start using the exercise ball.

That said the exercises discussed here are fairly advanced so if you are just starting out then I would do some more regular isometric exercises on the floor to build up core strength before attempting any of these workouts.

Many people understand that exercise burns calories, especially when you perform exercises at high-intervals. However, did you know that exercising has two dynamic impacts on your dietary habits, besides burning your body fat.

The first thing exercising does for your weight loss is that it increases your ability to stray away from junk foods, and we’ll get into just how exercising does this in a minute. The second amazing thing that exercising has been proven to do is that it increases your functionality to be more sensitive to when you’re truly full or not.

Basically, your body won’t “trick you” into thinking your not full, because exercising has been proven to give you a better sense to know when you’re full or if you’re overeating for extra fat gain. With these two key elements in mind, you must already be thinking to yourself that exercising is incredible for weight loss, but how come no one has ever shared this stuff with you?

Well, many people don’t know that exercising does this extra stuff for weight loss plans, therefore they can’t share something that they haven’t discovered. However, my job is to spread my knowledge specifically for those kinds of people,

so they can share it with their friends for the process to repeat over and over. My only hope is that you’ll truly grasp these two concepts, and get that extra motivation to exercise more now that you have a clear idea of why exercise really works beyond calorie burning.

Your Brain’s Inhibitory Control In Relation To Weight Loss

There’s a certain aspect of your brain known as the Inhibitory Control, that actually controls your unhealthy behaviors that seem as natural tendencies for most Americans nowadays. This certain “control center” for your inappropriate behaviors is what makes you think twice about eating that package of doughnuts or downing that gallon of chocolate milk before a workout.

It’s important to understand what your Inhibitory Control does for you in terms of weight loss, because this is absolutely dynamic for individuals looking to control their appetites and lose weight fast. It’s also important to understand how this Inhibitory Control works because there are so many daring temptations around us wherever we go, that it seems impossible to avoid eating junk foods.

However, this is very possibly if you can learn to increase this function of your brain and get it under control to benefit you. Though this neurological function is highly decreased due to the millions of temptations around, you can get it back up to par and take control of your appetite.

Understanding The Concept Behind Overcoming Junk Food Temptation

Now, since that certain function of your brain is proposed to increase your ability to overcome junk food temptations, you must think there’s more to this concept, and you are very correct.

By exercising you’re not only increasing your ability to fly past crap foods with ease, but you’re also making it easier to make healthy decisions regarding nutrition. Your exercising habits increase your desire for healthy foods naturally, due to the Inhibitory Function in your brain, which means you have an easier time choosing healthy foods that benefit you over junky, processed foods.

Therefore, just by exercising, you’re developing a natural desire to choose healthier foods that your body desperately needs and also increasing your resistance to junk food temptations.

If you are considering at-home exercising to lose belly fat, then you will find that it comes with both positive and negative connotations. This article will also describe what some of the best ways to exercise at home are, and why they work. First, we’ll discuss the pros and cons of exercising at home.

Pros of Exercising At Home

– The first benefit of exercising at home is quite obvious… comfort! Whether it’s in your basement, living room, or very own personal workout room, you have everything you need just a few steps away. You can also personalize the exercise atmosphere to your specific interests,

such as listening to your favourite stereo-played radio station or program, turning all the lights on or keeping the atmosphere relaxed with dimmers, and even customizing the layout of your exercise room! After you’ve set up the feel of your exercise experience,

you can feel ‘more at home’ and focus on what really matters. After all, you’re doing at-home exercising to lose belly fat right? So lose belly fat!

– The next benefit is also quite obvious, it’s free. After you have purchased your exercise equipment (such as barbells/dumbbells, treadmill, bench, etc. )#), you don’t have to pay another penny to exercise. Everything you have you own, and won’t have to continually pay every time you work out.

Exercise how long and how often you want (but enough to make it worth your while, of course), without having to drop money for results.

Cons of Exercising At Home

There are also reasons why it’s not good to do at-home exercising to lose belly fat:

– You will have limited motivation. Having a personal trainer is a huge benefit when trying to lose weight, because he/she will keep pushing you to exceed your limits and will not allow you to quit early. This is when you see the results, when you push until you can push no further.

When you exercise at home, who’s going to stop you from giving up early? Who will keep you accountable for maintaining your exercise schedules and goals? These things are hard to leave in the hands of your own will power, because will power can be easily broken.

– Are you sure that you are doing the exercise techniques correctly? If you had a membership at a gym or exercise establishment, you will have trained professionals floating around that are able to instruct you on proper procedures and ways to exercise that will limit or make absent any avoidable injuries arising from improper form.

When you do at-home exercising to lose belly fat, all you really have for resources is what you can find on the internet. However, there are great tools on the internet for learning how to lose belly fat, you just have to search for them.

Best At-Home Exercises To Lose Belly Fat

If you are able to do these two things for as little as 1 hr/day 6 days a week for 5 weeks, you will see amazing results in your appearance and energy levels.

The absolute best way to lose belly fat is to do cardio exercises. When you do cardio exercising, you burn off all the fatty acids sitting inside your body that host the storing of belly flab outside your body. If you want to do cardio exercising at home, a treadmill is the way to go.

On top of cardio exercising, you need to strengthen your abdominals to tone your stomach into the shape that makes heads turn. When you exercise your ab muscles, you gain more lean muscle mass which in turn heightens your metabolism. When your metabolism is raised, you are able to burn off fat at an exponential rate.

The higher your metabolism, the faster and easier you are able to burn off fat. Can you see how ab exercises and cardio exercises go hand in hand when trying to burn off belly fat? There are many good ways to do at-home exercising to lose belly fat, but you have to be sure that you find techniques that work.

Now that you know how to keep the blood flowingand the body energized by doing stretches throughout the day you can begin to actually enhance the results through formal exercise as well.

Consider that you don’t have to get to the gym if you want to lose weight, feel better, and improve muscle tone when you are constantly exercising at work.

In this article we are going to first learn exactly how exercise works to improve our minds, bodies and sense of well-being. Then we will consider a few exercises for each area of the body.

Though we will remind you as we go through the exercises for work that it is best to “swap” out your routine on a five-day cycle (in other words you do extensions on Mondays, squats on Tuesdays, etc. )#) we will emphasize it here as well.

Why is it a good idea to “mix it up” with exercises at work? If you have ever heard the phrase “cross training” you may already have an answer to that question. When you use muscles in the same way (such as the body builder who is going for the six-pack abs) you are going to strengthen the muscles,

but you are also going to shorten them AND diminish the immediate effects of exercising them. Instead, it is best to challenge a particular muscle group, such as the lower body, and then give it at least a “day off” before using those exercises at work again.

Additionally, when you are doing a variety of exercises you are less prone to get bored with the “routine” and to instead look forward to days when your favorite exercises for work are done and to understand that you are challenging your body when doing those workplace routines that are not your exact favorites either!

We just mentioned that you will begin to “look forward” to certain exercise routines or experiences, but that is not the only way that exercising at work will enhance your “mood”.

How exercise improves mood

We now understand that even the brief periods of movement and gentle muscle contraction will lead to enhanced circulation. When blood flows freely throughout the body it carries oxygen and essential nutrients to the cells while also taking away any toxins or cellular waste that could cause all kinds of issues ranging from fatigue to lack of mental clarity.

So, can we say that exercise really does improve the mood? The medical experts at the Mayo Clinic believe it to be the case. Here’s what they have to say on the matter:

“Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. ”

We also have already learned some of the following “tidbits” about workplace stretches and exercises for the office. They:

Improve posture, balance and coordination;
Reduce pain and injury; and
Give energy and clear the mind.
These are all things that you know make you feel better and put you in a good mood. This means that exercises at work are a wonderful way to continually overcome many of the challenges that drive us into poor habits that only worsen our moods.

Need an example? Okay, it is 3 PM and your lunch is no longer fueling your day. It doesn’t help that you chose a fast food lunch, but that isn’t the point. You are starting to feel tired, moody, and a bit overwhelmed by the looming deadlines.

What should you do? A lot of folks reach for a candy bar or another cup of coffee, but this only causes a serious “crash” within an hour or so. Instead, a few brisk stretches and some of the exercises for the office would jump start their bodies and get them going.

Depression is caused by a variety of factors. It can by biological, genetic, physical and emotional. Simple daily life and surroundings are important. Stress and other negative influences have been known to contribute. Complicated diseases like depression aren’t easy to crack. We also recognize the intricacy of man’s mind.

The medical profession is working steadily in an attempt to study the mind and how it works. A chemical imbalance in the brain causes depression, that’s known. We are learning more every day about how the whole process works. Better treatments come from more knowledge.

Depression treatment comes from a variety of medications on the market. Quick fix schemes exist too, but they don’t work. You have to be careful to seek medications that have been clinically studied and have been proven to display positive effects in the treatment of depression.

There was a time in our history if you were afflicted by anything that was associated with mental illness you were thrown into a mental ward and lost in the system. It’s good to know that’s no longer the case. In 1988 the anti-depressant ‘Prozac’ first hit the market in the United States.

It was proven to work, and thus is still prescribed today even though it can have serious side effects. There are several types of depression medications (antidepressants) used to treat depression and conditions that have depression as a component of the disease, such as bipolar disorder.

These drugs improve symptoms of depression by increasing the availability of certain brain chemicals called neurotransmitters. It is believed that these brain chemicals can help improve emotions.

Major types of antidepressants include:

* Tricyclic antidepressants (TCAs) are some of the first antidepressants used to treat depression. They primarily affect the levels of two chemical messengers (neurotransmitters), norepinephrine and serotonin, in the brain. Although these drugs are effective in treating depression, they have more side effects, so they usually aren’t the first drugs used.

* Monoamine oxidase inhibitors (MAOIs) are another early form of antidepressant. These drugs are most effective in people with depression who do not respond to other treatments. They are also effective for other mental illnesses.

Substances in certain foods, like cheese, beverages like wine, and medications can interact with an MAOI, so these people taking this medication must adhere to strict dietary restrictions (see below). For this reason these antidepressants also aren’t usually the first drugs used.

* Selective serotonin reuptake inhibitors (SSRIs) are a newer form of antidepressant. These drugs work by altering the amount of a chemical in the brain called serotonin.

* Serotonin and norepinephrine reuptake inhibitors (SNRIs) are another newer form of antidepressant medicine. They treat depression by increasing availability of the brain chemicals serotonin and norepinephrine. Medications affect your brain chemistry in different ways, so you may try several different medications or combinations of medications to find treatment that works for your depression.

Most people find a drug that works within a few tries, but for some people, depression can be more difficult to treat. In some cases, a combination of antidepressants may be necessary. Sometimes an antidepressant combined with a different type of medication-such as an antiseizure, mood stabilizer, or antianxiety drug-is effective.

Since that time more and more use has been made of a new class of anti-depressants. The SSRI or (Selective Serotonin Reuptake Inhibitors) like Paxil, Zoloft, Lexapro, Celexa, and Luvox are all being used to treat depression today. All have been proven effective but come with varied side effects. Most antidepressants are believed to work by slowing the removal of certain chemicals from the brain. These chemicals are called neurotransmitters.

Neurotransmitters are needed for normal brain function. Antidepressants help people with depression by making these natural chemicals more available to the brain. Antidepressants are typically taken for at least 4 to 6 months. In some cases, patients and their doctors may decide that antidepressants are needed for a longer time.

Antidepressants are put into groups based on which chemicals in the brain they affect. There are many different kinds of antidepressants, including:

No matter what kind of depression you have, the pain is the same-caused by a chemical imbalance in your brain. No matter what you’re depressed about, or even if you don’t know why you’re depressed, there are some simple things you can do to reduce your pain and anxiety, and get yourself feeling better.

Simple cognitive behavior techniques and exercises can lessen pain and stimulate more productive thinking. Low-key physical and mental activity can also speed recovery.

1. Relax your shoulders, take a deep breath and don’t panic! Millions of perfectly normal people have struggled with all kinds of depression and learned how to get out of it. You are not alone. You have options.

2. First, why do you feel so bad? It’s not because of your problems. It’s because of your brain chemistry. There are two main parts of the brain, the thinking part (the neocortex) and the emotional part (the subcortex). When you’re depressed, your subcortex is reacting to stress chemicals, and producing excruciating pain and panic.

3. To add to your misery, your subcortex sucks up additional neural energy from the neocortex until it is practically non-functioning. So you can’t think straight, plus you’re in agony.

4. You feel helpless, but there’s a lot you can do. Your body is experiencing a perfectly normal reaction to the over-supply of stress chemicals in your brain.

5. You need to reduce the neural energy in the subcortex and re-power the neocortex. You can do this with cognitive behavioral mind techniques that will spark up neural activity in the neocortex. With a little practice you will be able to do this any time depression hits you. A few facts about how your brain works will also help you cope.

6. Your first task is to free yourself from the kinds of negative and downer thoughts that power the subcortex and support the pain of your depression. Get rid of thoughts like:

• ‘I’m depressed’
• ‘I feel terrible’
• ‘What’s the use’
• ‘I can’t stand this pain anymore’

7. Switch your Thoughts! To get rid of any depressive thoughts, simply switch out of thinking them. Since the brain is basically a ‘yes brain, ‘ it’s hard to not think something. The way to not think a negative or depressive thought is to think another thought instead of it.

8. The best way to think another thought instead of a depressive thought is to use the simple cognitive behavioral technique called ‘brainswitching. ‘

Choose any neutral or nonsense thought, in advance, to have ‘at the ready’ to substitute for any depressive thought that pops up. When you’re depressed, you’re in too much pain to think one up.

• Make it a thought that will not stimulate any negative emotional association. It could be
• a silly song or rhyme fragment like ‘Row, row, row your boat’
• a mantra like ‘Om Padme’
• a neutral or nonsense word like ‘hippity-hop, ‘green frog, ‘ or ‘yadda yadda’
• a prayer like the 23rd Psalm.

9. It may seem silly to suggest that saying ‘green frog’ over and over to yourself can get rid of depression, but there’s a scientific reason for the exercise. Thinking a neutral or nonsense thought interrupts the depressive thought pattern and weakens it. How? See #10.

10. The brain always follows the direction of its most current dominant thought. When you make your neutral or nonsense thought dominant by thinking it over and over repetitively, it automatically kicks the depressive thought out of its dominant position and the brain ceases tracking it so actively. It turns toward the neutral thought.

11. Brainswitching will automatically increase neural activity in the neocortex, and reduce neural activity in the subcortex. It will continually interrupt the message that you are depressed from one part of the brain to the other.

12. Brainswitching distracts your attention from your emotional brain and directs it to the thinking part of the brain. Depression only happens in the subcortex. There’s never any depression in the neocortex.

13. You can brainswitch for a few seconds the first time you try it. With practice you can do it longer. You may be surprised to know that, even in the worst depression, your neocortex always remains calm and immediately available to you. And you can always brainswitch to it.

14. Keep choosing your neutral thought again when you lose concentration. You must actually do this exercise to activate the neocortex. It’s not just an idea. Ideas don’t work for depression. Only behavior works. A thought is just a thought but thinking a thought over and over again is behavior!

15. Always brainswitch to break the continuity of depression’s grip on you. Depression, like any other anxious emotion or feeling, can’t maintain itself unless you think it repetitively. Think something else instead-like ‘green frog. ‘

16. Do not think a depressive thought twice. No depressive thought can, by itself, turn into depression if you continually refuse to think it. A depressive thought is over as quick as any other thought. Don’t choose to think it again. Depression hits you with a first thought but you can refuse to think the second thought. For depression to ‘take hold, ‘ you must continuously think it.

17. Move into Action! Always brainswitch whenever a depressive or stressful thought threatens to ‘ take over. ‘ An unhappy thought is just a thought. It can pop into your mind at any moment. It is an event that happens to you. Choosing to think an unhappy, anxious or depressive thought over and over is behavior. It is something that you do and you can learn not to do it.

18. Be aware of the ‘early warning’ sad or negative feelings that usually precede a full-blown depressive episode. Confront your depression right away. ‘Okay I know what this is. This is depression coming. I have to side-step it with a neutral thought. ‘

19. Get out of depression at earlier stages by checking out the passive thinking that happens when you just let your mind wander. Passive thinking can often ‘go negative’ on you. When it does, switch to on-purpose thinking before negative thinking becomes dominant in your brain. The way you do ‘on-purpose’ thinking is to choose a specific thought to think, or by deciding to do some task which then directs your thinking in line with the task at hand.

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