QUIK VIEW OF HEALTH:  PHYSICAL, STRESS, WEIGHT
NAIL THIS DOWN...AND FINALLY IMPLEMENT!


This is the "QuikView", so you can scan/read what is necessary, but also link to what explains and/or implements the item.

"Just as the mind can affect the body, the body can affect the mind."  (John J. Ratey, MD)

Read the following like a book consisting of outline points, consider them, then decide what to read as back up.  But nail it down, decide, and then finally implement, now!
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__ Belly fat - Guaranteed loss
        Substitute movement for comfort food craving, and craving stops!
        Weight puts stress on body, nervous system, heart, etc. - not acceptable.
              Do The Simple Weight Loss Solution - Absolutely Doable And Guaranteed To Work 
         No blood sugar level spikes, as insulin will save it to fat storage and stop the burning of fat!!!!
__ Nutrition QuikView (coming, request if want it sooner; meanwhile Overall Discussion About Nutrition)        
__ Stress kills!!! (plus it lowers quality of life, energy, length of life, effectiveness, relationships, etc., etc.)
         Guaranteed resilience and reduction of stress can be achieved solely by physical means (beyond
              "relaxation")
         Not "That Which Doesn't Kill You...", but "Just Enough Stress" - The latter  builds resilience and
              shields; this is called "stress inoculation"
              "Challenges" are healthful, if...
              Stress is stress - the difference is in degree (including duration)
         Need "active coping" to limit stress - physical actions such as exercise and/or relaxation, other stress
              reducing actions, renewal, burn-off and/or some way to bring about cessation
              Physically can exercise self out of the stress/frenzy.
              Recovery time - Stress must be paired with recovery, which will produce lots of benefits.
              Degree or range controlled - Stay within the "zone" of functional balance (Homeostasis (Staying In
                  High Functioning Balance) - Absolutely Essential To Living A Great Life!!!)
                  The Pause - Essential ingredient for "adjusting"
        Exercise controls the emotions and physical feelings of stress and affects working of the cells and brain.
             It should be used often and quickly in response to anxiety and other stresses.
        Alarm System - Desensitize and deprogram it using physical means (can do this without psychological,
             though psych is beneficial in stopping the matching of patterns and beliefs that cause false alarms
             Stop the alarm asap, don't let it "practice" and groove in more, exercise and interrupt right away!
             The stress response engraves a memory of what happened, in order to avoid it next time.
                  Brain functions activated: attention, energy, memory
                      Amygdala assigns "intensity" - whether a good or bad cause
                          Signals hippocampus (memory) to "record"
                          Signals higher brain (prefrontal cortex) to "evaluate" and respond
                              But sometimes it bypasses, to where you're not even conscious of it
                  The quick summary of what occurs chemically
                       Cortisol 
                            Stimulates glucose released by liver
                           Blocks insulin receptors at nonessential tissues and organs, cuts flow to other areas.
                            Begins converting protein into glycogen and storing fat, which surplus is stored in belly.
                            Beefs up cells to cement the survival memory, shields neurons in that circuit from other
                                demands -may cut off other memories which have less "juice" so they are not "heard"
                       Adrenaline (epinephrine) - Converts glycogen, fatty acids into glucose
                   Activates big, necessary muscles, shuts down digestion, immune system, higher brain...
        Chronic stress guzzles all the fuel to stay alert for the danger/threat --> thinking brain declines in
              functionality
              Impedes memory (hippocampus can end up shriveled)
              Destroys connections between neurons
              Makes it harder to learn
              Impairs immune system, shuts related mechanisms down (misreplication causes cancer, toxins
                   and "germs" not properly handled create havoc elsewhere.
              Stockpiling belly fat for energy source for the future (evolutionary, to adjust for famine)
              Excitotoxic stress reduces energy conversion in cells, eventually putting it on a "death march",
                   because it has little energy to repair itself (result: Alzheimer's, Parkinson's, faster aging)
              Cell dendrites atrophy 
              The amygdala keeps firing and becomes hyperreactive, perpetuating and causing more stress.
                   See There Is No Reason To Fear Fear and The Alarm System, and The Stress Alarm Off Quick
                   Process - Interfering At The Right Time.  Also Generating Certainty and Peace Of Mind.
        Opposite of alarmingresting; relaxation; renewal; rejuvenation; meditation; reassuring/soothing
        Evolutionary reducers of stress:  Exercise, socializing (effects of socializing)
             Substitute exercise for comfort substances, feel better, weight drops off quickly; and you'll find that
                  craving is stopped
        Low self esteem (or confidence) causes a lower stress threshold so one is more vulnerable to feeling
             stressed
        Must have outlets for frustration, a sense of control, and social support and "hope"

        Stress inputs --> holding --> releasing, depleting stress - if not do the latter, will suffer
            dangerous buildups.  Simple formulas: Less stress in, more stress "out" = less stress held

Principle: Parts of the body compete for the limited resources, so overactivation in one part causes shut down or lowering in another.
                      
__ Exercise - Affects mind, brain, energy during the day, makes you feel better during the day, increases effectiveness and alertness, makes you healthier now and healthy in the long term. (See A Pre-Set Super-Committed Schedule For The Day, For An Always Powerful Day!  Not Optional!)

    Exercise is the highest return strategy of all.

    Stress - Exercise controls the emotions and physical feelings of stress and affects working of the cells and
        brain.
    Protects cells with protective protein "layer", more effective than antioxidants! 
    Generates brain cells, increases ability to think, increases alertness, increases productivity dramatically
    Causes the "buildup of waste-disposing enzymes, neuroprotective factors, and proteins that prevent the
        naturally programmed death of cells."

__ Do this combination for long term health

Exercise, restrict calories (stop cravings as above), eat vegetables, use brain to learn (the latter actually affects weight!), sleep eight hours, do challenging (but not dangerous) activities


































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To read/learn:

Spark, The Revolutionary New Science Of Exercise And The Brain, John J. Ratey, MD (book)
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Checklist!

My Physical Well-Being Checklist - This Or Something Better!

To know, for sure!

The Effects Of Not Keeping In Balance - Abuse This And You'll Suffer 

The Costs Of Destabilization - Sleep, Sugar, Emotional Chemistry

Directories

Physical Areas - Contents, Links

Stress Management Contents, Links

Weight - Contents, Links - Directory
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Super Danger:  We now have a 1. more stressful but 2. more sedentary lifestyle!!!! 
Results:  Early death, coronary, memory loss, aging more quickly, overweight, lower energy.



Emotions are a product of neurons signaling one another.  They cause action, with any action causing some stress, but not necessarily "unpleasant" stress. 

The opposite to unpleasant stress is
eustress, which is what you want plenty of!