Longevity Lifestyle Matters
Consider 366 Days of Optimal, Healthful Living in 2016.
Do you need a jumpstart? Join our Longevity Lifestyle Matters in January! Learn to live your best life -- Learn to thrive, not just survive at an exciting newly developed twelve-week program, Longevity Lifestyle Matters coming this January to the St. Helena Seventh-day Adventist Church Fireside Room. Meet each Monday at 7PM from January 18- April 4, 2016. Cost: $75/person, discount for couples. DVD presentations by Arelene Taylor, PhD. Contact firstname.lastname@example.org or (707) 483-8182.
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Arlene R. Taylor PhD - Brain Function Specialist
Founder & President of Realizations Inc
P O Box 2554 Napa CA 94558-0255
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The course will include the following components:
- Develop a positive mindset. It sets the direction for your longevity lifestyle. Minimize cannot and maximize can-do. If you have an enemy outpost of negativity inside your brain, get rid of it. Avoid worry and anxiety. They can trigger the stress response.
- Take responsibility for your self-talk. Tell your brain what you are doing as if it’s a done deal and stop talking about what you don’t want to have happen. Speak in positives and avoid words such as don’t and can’t and shouldn’t. Remember that you tend to talk to others the way you talk to yourself.
- Get optimum sleep for your brain. Take a 15 minute nap during the day if you missed sleep the night before. Sleep deprivation can negatively impact you and your life by draining your energy, accelerating aging, suppressing both brain and immune system functions, and triggering weight gain.
- Keep well hydrated. Dehydration is deadly. It can increase the production of free radicals, which might wrinkle your internal organs much like they wrinkle your skin. Many eat when they are actually thirsty. Learn to tell the difference between genuine hunger and thirst. Generally drink enough pure water to have two pale urines per day. Drink a glass of water 15-30 minutes before you eat.
- Protect your brain. Avoid trauma in every way possible (e.g., avoid pugilistic sports, arrange your environment to prevent falls, wear a helmet when bike-riding and for other sports activities such as skiing and skate-boarding). Avoid all tobacco products. If you smoke, stop; if you don’t smoke, never start. Do what you can to avoid inhaling side-smoke; avoid excessive radiation, toxins and poisons, vehicle exhaust, air pollution, tobacco side-smoke, and infections. Protect your brain mentally, too. Be careful what you put into it. You only have one brain and neurons do not multiple and divide and replace themselves as do most other body cells. Take care of them!
- Get moving. Minimize sitting and maximize moving. Aim to exercise for thirty minutes each a day, in sections of fifteen or even ten minutes each, if you prefer. Physical activity and exercise help tone your body and promote balance (homeostasis). Include a combination of aerobic, stretching, balance, and flexibility exercises. Variety is key to keep your brain interested and motivated. Select activities you enjoy and have fun doing them.
- Engage in thirty minutes of challenging mental exercise each and every day. Minimize passive mental activities such as zoning out in front of the TV and maximize active mental picturing. Do brain aerobic exercises to keep your mind interested and alert. Read aloud for ten minutes every day. A healthy body without a healthy brain is less than half the picture.
- Obtain moderate exposure to natural light. Flood your home with sunlight but minimize direct exposure to bright sun. Avoid sunburn, tanning parlors, and ultraviolet light as they can increase your risk for skin cancer and are believed to suppress immune system function. When in natural sunlight, consider wearing dark glasses consistently to lower the risk of macular degeneration.
- Emphasize a Mediterranean cuisine. Read labels carefully. Lean toward plant-based foods prepared in as unprocessed a style as possible. Eat when you are physiologically hungry. Minimize empty calories and maximize nutritious calories. Minimize chew-less foods and maximize chew-yones. Minimize wolfing and maximize chewing food well in a pleasant environment. Divide the daily calories you need to achieve your desired weight into two or three meals per day. Minimize snacking. When you choose dessert, take two or three bites only. After a couple bites you’ll be eating from memory anyway, as taste-bud intensity falls quickly when eating bites of the same food.
- Schedule regular opportunities for play, relaxation, and fun. The brain loves variety. As the old saying goes: a change can be as good as a rest.Hone your sense of humor. Figure out what tickles your funny bone and make time for it. Laugh mirthfully a minimum of thirty times per day. Very happy people reportedly laugh between 100 and 400 times a day—and they tend to be healthier and often very long lived. Life is relatively short. Make it count and have fun in the process. Be serious about life but avoid taking every little thing too seriously.
- Manage stressors effectively. Unmanaged stress pours out stress hormones, including cortisol, which can kill brain cells (contributing to dementia), accelerate aging, suppress immune system and brain functions, and trigger eating outside of nutritional balance. Do family-of-origin work to identify common patterns and habits that may be impacting your behaviors now. Live the 20:80 rule: Only 20 percent of the negative impact to your brain and body is due to the event or situation; 80 percent is due to your perception of the event and the weight you give to it.
- Learn to identify emotions quickly and accurately, recognizing the information they bring from your subconscious to your conscious mind and managing them effectively. Choose the feelings you want to maintain over time. Since feelings follow thoughts, change your thoughts to change your feelings. Minimize emotional eating as a crutch to feel better. Avoid denial about addictive behaviors. Remember that the biggest “cure” for one addictive behavior is another addictive behavior. Get help to create new, healthier habit patterns, as needed. Raise your level of Emotional Intelligence or EQ. Estimates are that IQ contributes only 20% to your success while EQ contributes significantly more—about 80 percent. Do the math!
- Hone your spirituality, personal life vision, and whatever evokes a sense of awe. Be grateful. Gratitude has been shown to help delay gratification.Assist others, volunteer, give back to the community. Interact regularly with selected individuals who are positive, have a good sense of humor, are smart, and supportive. This can be especially critical for females. Generally, those who have a good support system are healthier and live longer than those who don’t. Avoid abusing your own brain and body and refuse to accept abuse behaviors from anyone else. If you find yourself in an abusive situation, seek help to protect yourself. Be willing to leave the abusive environment, if necessary.
Sharlet M. Briggs, PhD
Arlene R. Taylor, PhD
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