Self-esteem and confidence are major traits in individuals that affect their success. While these are a lifelong process, the foundation of it needs to be established in early childhood. Building self-esteem will allow the child to deal with difficult situations that they will encounter during their lifetime. Since parents have the greatest influence on a child’s belief, it is important for them to let their child know where they belong, how well they are doing and contribute towards developing confidence and self-esteem.
Cognitive, Behavioral, Social, and Spiritual Development Through our Relationships.
I had the fortunate opportunity to hear Rudolph Tanzi, PhD speak at the March 2017 Mind, Consciousness, and Cultivation of Well-being Conference at the University of California Los Angeles (UCLA). Tanzi asked the question, “What can Alzheimer’s teach us about the brain, mind and self?”
Tanzi has diligently worked to utilize funding from private and government sectors to discover many facets of the brain that cause the onsite of Alzheimer’s disease (AD). His research is imperative because contrary to heart disease that is finally on a 14 percent decline, AD is on the rise by 89 percent.
Tanzi and his team now know AD begins fifteen to twenty years prior to symptoms even appear. AD affects 5.4 million patients in the United States and 50 million worldwide. The disease is at an epidemic level. Thus his research is fundamental for the large aging Baby Boomer population and subsequent generations. This article addresses some of Tanzi’s findings and recommendations for maintaining a healthy brain, mind and self.
Many genetic and environmental factors influence the risk for AD. Tanzi identified many of the pathogenic gene mutations, which pose increased risk of AD. In addition to the gene mutations APP, PSEN 1, PSEN 2, and APOE, amyloid buildup, plague accumulation, brain inflammation, and many lifestyle considerations predict the onsite of AD. Tanzi noted in his presentation that women consist of two-thirds of AD patients due to females being more susceptible to inflammation in the brain than men.
The brain is defined as an organ of thought and feeling that serves as the center of the nervous system. The brain begins to decline in cognitive function in almost everyone after the age of forty. AD affects the brain by enhancing cognitive decline in learning, memory, reasoning, and judgment.
According to Dan Siegel, M.D. the mind is a cultivation of a “me” (or a self as used in this framework) and a “we” that is an embodied and relational process that regulates the flow of energy and information.
AD takes time and space out of context, which equates to a loss of self that has an individual perception of the world. AD patients aren’t able to absorb new information (short-term memory failure) and consequently lose their sense of self.
Rewrite Genetic Code
The good news is that lifestyle and environmental factors can change genetic code and the risk for AD. Even with genetic susceptibility for AD, many lifestyle factors such as sleep patterns, diet, exercise, stress and trauma levels, intellectual stimulation and social engagement can prevent the disease.
Here is a list of lifestyle recommendations to change your genetic outlook.
Diet choices impact over-all health, well-being, and risk for many diseases such as Diabetes, Cancer, Cardiac Disease and AD. It is recommended to consume a healthy Mediterranean diet, which includes small amounts of red meat and limited consumption of carbohydrates and fats. Consume a diet rich in vibrant-color vegetables, legumes, nuts and whole grains and you’re on your way to optimal health.
The benefits of exercise surpass lowering susceptibility to AD. It also helps strengthen the immune system, reduce inflammation, lower stress levels, increases bone density, and induces turnover in amyloids that cause plaque build-up in the brain. To help ward-off AD, it is suggested to exercise at least an hour a day or if using an app such as FitBit, 10,000 steps a day.
Sleep is another important factor to not only help fight AD but also daily stress levels. After the age of forty, it is recommended to have at least 8 hours of sleep nightly. While asleep, your brain clears the plague that causes inflammation, which only happens during delta sleep, our deepest sleep cycle.
The ability to manage daily stress is imperative not only to help prevent heart disease but also autoimmune diseases and AD. Stress can be managed quite effectively with a daily meditation practice. Studies have shown that meditation changes your gene expression that work against inflammation and creates a healthier default state in the brain. It also counteracts the amyloid affect associated with AD.
Learning new things helps you create new synapses and strengthens the ones you already have. So take a class, learn a new language, or read non-fiction.
There is a direct correlation between the gut and the brain. Research unearthed that the gastrointestinal system and the composition of the enteric microbiota in the gut directly affect the central nervous system. The central nervous system regulates visceral perception, emotion and stress response. Thus the composition of gut chemicals determines mood, obesity, and controls inflammation in the brain.
Probiotics are live bacteria and yeast that help stabilize the good and bad bacteria naturally occurring in the gut. The stabilization of bacteria helps to increase the immune system, fight off infection, decrease inflammation, and may even reduce bloating and pain associated with irritable bowel syndrome (IBS). It is recommended to take a minimum of 30 to 100 billion colony-forming units per day for adults. Tanzi stated, he consumes Kefir with his daily breakfast. Kefir is a drink of fermented cow’s milk. Live culture yogurt is another probiotic alternative.
Cat’s Claw is a Peruvian medicinal herb found in the Amazon rainforest and tropical jungles of South and Central America. The health benefits of cat’s claw dates back to the Inca civilization. Historically, the herb has been used for inflammation, viral infections, cancer, contraception and to fuel the immune system.
Presently, the bark and roots of cat’s claw is consumed as liquid extracts, tablets, capsules, and teas to defend against Alzheimer’s disease, arthritis, cancer, colitis, diverticulitis, gastritis, hemorrhoids, parasites, peptic ulcers, leaky bowel syndrome and viral infections (such as herpes and HIV).
Nicotinamide Adenine Dinucleotide (NAD)
Research supports NAD as a treatment for Alzheimer’s disease, Chronic Fatigue Syndrome, and Parkinson’s disease. NAD helps increase cellular energy and prevents premature death of brain cells.
NAD enhances cellular immunity before our genetic codes becomes damaged by various toxins and environmental stresses such as radiation, UV light, ozone, and chemical toxins (including certain pharmaceutical drugs).
It also works as an antioxidant, which protects cells against free radical damage. Finally, NAD stimulates the release of dopamine, norepinephrine, and other catecholamine production, which has a stimulatory effect. This reaction may potentially increase athletic performance.
A study conducted by Georg Birkmayer, an Austrian medical doctor treated AD patients with NAD. The results showed dramatic results with abstract verbal reasoning, fluency and visual-constructional ability. Furthermore, alertness, cognitive functioning, concentration, and memory improved with a daily dose of 10mg of NAD.
Ashwagandha root is a herbal supplement used traditionally used in Indian medicine known as Ayurveda. The herb improves the immune system, reduces stress levels, treats anxiety, and insomnia. It’s treats arthritic and pain conditions, regulates blood sugar, and prevents and treats certain cancers. Furthermore, ashwagandha restores male fertility, increases physical energy, athletic ability and has remarkable antioxidant properties to slow the normal aging process and in neurological conditions such as Alzheimer’s disease, epilepsy, and Parkinson’s disease.
Docosahexaneoic Acid (DHA) and Eicosapentaenoic Acid (EPA)
DHA and EPA are long-chained polyunsaturated fatty acids that reduce the risk of coronary heart disease, Parkinson’s Disease, and the risk of dementia or cognitive decline. Omega-3’s act as anti-inflammatories, protect nerve cells membranes, and function to reduce the production of the β-amyloid peptide, widely believed to initiate AD.
Research shows that people who regularly engage in social interaction and activity maintain their brain vitality and ward-off dementia and AD. A study published in the American Journal of Public Health discovered that women who maintain large social networks and talk to their close friends and family members daily reduced their risk for dementia nearly in half.
The take away is to move more, learn more, socialize more, meditate more, and sleep more. Your habits based on your lifestyle choices programs gene expression; thus you can modify your genes with your actions and behaviors. So go ahead, get moving with others, learn something new everyday, sit quietly and reflect inward, indulge in an array of colorful vegetables and legumes and have a good nights rest. You are doing your mind and body good all the while slowing the aging process and cognitive decline.
If you’d like to jumpstart your mental, physical, and emotional health, call 310-502-4944 or email firstname.lastname@example.org and let’s start today.
Have you ever drifted into a dreamy thought of someone you recently met? You can’t explain why, but they just pop into your head. You feel a surge of joy, a slight queasiness in your stomach, and your face lights up with each playful thought of your new mate. A rush of neurochemicals stimulates this euphoric behavior.
Is this stage of love fleeting or can long-term committed relationships uphold blissful adoration?
The Stages of Modern Relationships
Whether you identify yourself as heterosexual, gay, lesbian, or bi-sexual, there are various stages to each relationship. According to research, during the initial meeting, it takes between 90 seconds and 4 minutes to decide if you want to move to dating and/or sex and not always in that particular order. During this lustful stage, testosterone and estrogen drive your behavior.
As your attraction deepens and you decide to become sexually exclusive or not, your stress response stimulates the release of the neurotransmitters; adrenaline, cortisol, dopamine, and serotonin.
Throughout this stage, your stress response is activated. Blood levels increase with adrenaline and cortisol, hormones secreted by the adrenal glands. The secretion of adrenaline and cortisol provide that rush of energy, increase in heart rate, sweaty palms, and dry mouth when you suddenly think of or startlingly bump into your new attraction.
The neurotransmitter, dopamine is increased with ‘love struck’ mates. Dopamine stimulates an intense rush of pleasure, triggering desire and reward. A brain on cocaine has the same effect.
“couples often show the signs of surging dopamine: increased energy, less need for sleep or food, focused attention and exquisite delight in smallest details of this novel relationship” ~ Helen Fisher
Serotonin plays a key role in this early stage of love. Low levels of serotonin explain those constant thoughts of your lover. According to Dr. Marazziti from the University of Pisa, blood samples of couples that claimed to be madly in love for less than six months were comparable to the blood samples of patients who have Obsessive-Compulsive Disorder.
Furthermore, newly love-struck couples often idealize their partner, magnify their assets and overlook flaws.
“It’s very common to think they have a relationship that is closer and more special than anyone else’s.” ~ Ellen Berscheid
Next, a couple decides upon exclusivity, engagement, living together or marrying. The attachment of the twosome instigates the powerful hormone, oxytocin.
Oxytocin is released during childbirth and creates the bond between a mother and her child. The chemical is also secreted by both of the sexes during cuddling, hugging, and sex.
Oxytocin is important because couples that exhibit high doses of oxytocin have a strong bond and attachment that can withstand the ups and downs of life. For the release of oxytocin, it takes between 19 and 23 seconds. Thus to ensure your couplehood survives the test of time; hug, cuddle and have sex regularly.
Finally, vasopressin sets the stage for long-term committed couples. The hormone is released after sex and like oxytocin creates stable bonding with your partner. Vasopressin also creates the actions of devotion and protection.
The stages of a relationship change as do the release of chemicals in the brain. The surge of dopamine in the initial lustful state creates a rush of pleasure that stimulates, even more, desire and reward. Adrenaline causes the physical reaction of sweaty palms, racing heart, and dry-mouth.
Serotonin creates those compulsive, idealizing thoughts of your partner and oxytocin makes for strong bonds. Finally, vasopressin deepens the connection and generates long-lasting love.
Therefore it is possible to love and to be in love with your partner ‘til death to us part.’ Give your loved one a 30-second hug every day to ensure your love lasts.
If your bond is broken, your trust has been shattered, or your connection is lost, couples counseling can help to mend those bonds, build trust again, and create a lasting connection. Call (424) 258-5416 or email email@example.com and let’s start your pathway of change.
Talking effectively about feelings is an exercise that will strengthen trust and intimacy in a relationship. While talking is important, listening is just as crucial. Talking about and listening to certain events and issues must be presented in a comfortable environment that is committed to certain communication rules and understandings.
The role of the talker is to describe what emotions you are feeling; such as frustrated, angry, hurt, fearful, etc. Attach the emotion to a person, event, and how this affects how you feel about the relationship and about how you feel about yourself. An example is, “I feel hurt when you don’t listen. It makes me feel like you don’t care about my thoughts, opinions, or about me. It makes me feel like I’m invisible, I don’t’ matter, and I’m small.”
Next, explore what this might remind you of from earlier times in your life or previous relationships. For instance, “It reminds me when my father yelled at me as a child and continued to ask me to explain myself. I grew so scared while he yelled that I couldn’t think; my mind went blank. He continued to yell and I continued to retreat.”
Subsequently, explain what you need to help make you feel comfortable. This enables your partner to understand, empathize, and attune to your needs. With continued support from your partner, a loving connection and safe reliance grow.
The role of the listener is to put your feelings and perceptions aside, be fully present, engaged, and attentive. The listener is curious, asks questions, provides reflective statements and acknowledges your spouse’s perception of the event or issue. Another role of the listener is to ensure the four taboos of communication are avoided. They include:
- Angry outburst
I discussed rule number one, criticism and rule number two, no demands. Criticism and making a demand is a self-interested act that is demeaning and leads to a hostile environment causing distance, distrust, and defensiveness. The third rule is to avoid defensiveness.
What is Defensiveness?
Defensiveness is a reaction to justify your behavior and serves to protect. It is a function to make yourself feel better and make your partner wrong. Defensiveness usually results in blaming, criticizing, or counterattacking. The defense protects against pain, shame, guilt and fear.
The solution is to share your feelings about your inner world that was triggered during the event. Express how it makes you feel about yourself, the relationship, and what sensitive area from your past was ignited. At this point, it is the responsibility of the listener to keep in line with your role and put your feelings and perception aside. With practice, the process will become easier and your relationship will strengthen.
If your communication is falling into the trap of criticism, domination, defensiveness, and uncontrolled anger, call me at (424) 258-5416, email me at firstname.lastname@example.org, or complete the contact form below and let’s begin a course of action so that you may build trust and intimacy again.
Research has come a long way since the 1960’s when the book The Mirages of Marriage by Don Jackson and William Lederer expressed that distressed marriages lacked a contract based on rewards and positive feelings. It was suggested that partners negotiate a contract based out of self-interest to arrive at the best deal. Therapy approaches also recommended couples to designate a day of thoughtful exchanges.
Couples therapists now recommend couples work together with mutual trust and with shared meaning and purpose. Psychologists suggest partners act nice to each other not out of self-interest but out of mutual interest. Furthermore, professionals advise spouses to express emotions in a committed safe haven of trust, curiosity, and validation.
The ingredients for not only loving but being in love with your partner resides with good conflict-resolution skills and daily emotional connection where calmly talking, listening, cuddling and saying, “I love you” and meaning it occurs. Cuddling is important because it secretes oxytocin, the chemical that creates bonding and a great sex life.
The components to creating a healthy, happy relationship may sound overwhelming. It’s really quite simple. It starts with some basic communication rules. The guidelines include staying away from the four taboos of communication.
- Angry outburst
I discussed the menaces of criticism and how it leads to a hostile environment causing distance, distrust, and defensiveness. The second communication pitfall to avoid is making a demand.
What is a demand?
A demand is a forceful request based on self-interest. The act of a demand is being domineering, controlling, and forceful. Similar to criticism, demanding something of your spouse is not constructive and does not have the mutual interest of the relationship in mind.
Demanding actions of your significant other commonly results in a passive-aggressive partner. Passive-aggressive behavior is a defense mechanism to punish you for your demands. Relationships that resort to demanding and retorting passive-aggressive behavior turn into a vicious cycle of retaliation, intense anger, and distance.
The solution is to pause before speaking when a demand enters your mind. You may ask for a time-out and express that you can reconvene in an hour or whatever particular timeframe you need to speak calmly and express what triggered the demand. Give yourself plenty of nurturing time to think and assess what soft spot was hit that brought forth this demand.
When you are ready, ask respectfully to your partner when is a good time to talk. When a time is set, make sure the setting is comfortable with no distractions. Share your perception and feelings of the event and what feelings about yourself and the relationship come forward. The more you express your inner world in a committed safe haven of curiosity, understanding, and empathy, the closer you become.
If your communication is falling into traps of demands and passive-aggressiveness, call me at (424) 258-5416 or email me at email@example.com and let’s begin a course of action so that you may build trust and understanding again.
Communication is the key to unlocking a growing, adaptable relationship with trust, closeness, and intimacy. When communication goes array, at least one of the four taboos of interaction has taken place. The relationship becomes stuck in a rut and trust and affection is broken. He runs away and avoids conflict and she latches on with more force and power. The relationship is headed into a cat and mouse chase with possible separation, disconnection, and affair(s).
The four dangers in interaction include:
- Angry outburst
Couples counseling can clearly define the four communication pitfalls and the relationship can become close and intimate again. This article will explain the menaces of criticism and will be followed with three other editorials describing demanding, defensiveness, and vented anger.
What is criticism?
Criticism is unconsciously belittling another. It is assessing, blaming, and disapproving of your partner. Without awareness, you feel superior and your spouse feels condemned.
Sure, criticism can be rationalized as helpful advice or constructive feedback. No matter how you look at it, criticism is the perception of trying to improve another based on your agenda to change and need to be right.
Whatever the rational, criticism is analyzing and disapproving of your partner. This act leads to a hostile environment causing distance, distrust, and defensiveness. The relationship is on a downward spiral into the pitfalls of condemnation.
Criticism is enmeshment. In other words, you are in an entangled mess with your spouse. Criticism is difficult to give up because retracting your position can feel like you have to swallow a portion of yourself, which can feel all consuming, dominating, and threatening.
The solution is differentiation. Couples counseling can help untangle an enmeshed relationship. During the process, helpful skills are taught to couples. You learn how to describe what you are feeling, explain your feelings about the event and how that affects how you feel about the relationship and about yourself.
If your communication is falling into the trap of criticism, call me at (424) 528-5416 or email me at firstname.lastname@example.org and let’s begin a course of action so that you may build trust and understanding again.
Family quarrels, busy friends, negative media focus, and critical co-workers and supervisors can leave you feeling depressed, anxious, and alone. The negativity of the world doesn’t have to effect your inner world. Gratitude is your key to unlocking happiness.
Gratitude is being aware of and appreciating good things that happen and taking the time to express thanks. Here are just a few positive outcomes of expressing gratitude:
- Less burnout
- Higher job satisfaction
- Motivates pro-social behavior
- Corporate social responsibility
- Affect perception of the workplace
- Positive bias in remembering life events
- Promotes effective coping skills
There are many ways to express gratitude. One suggestion is keeping a daily journal in which you list as many things you feel appreciative of in a ten-minute time span. You may desire to focus on dispositional and situational gratitude. Focusing on different aspects of well-being brings is another way to bring more gratitude into your life. Thus if you are more grateful for social aspects of your life but not your work environment, you may benefit by focusing your appreciation on workplace issues.
To ensure consistency consider choosing a convenient, consistent time and location. With repetition, a healthy habit is formed, and you’ll start noticing the benefits. To increase the likelihood that you will follow through on maintaining a gratitude journal consider:
Things to consider:
Daily journaling is the most effective. Regardless, research shows entries made daily, over a short period (two weeks) or longer; weekly over a longer period (ten weeks) had a positive impact.
Professional. Intimacy. Family. Social. Personal. Recreation. Spiritual. Career. You may choose to pay attention to a different aspect of your life each day of the week or to center on only one facet over a particular time span. It is your choice.
Use pencil and paper, audio recording, word processing, or a smartphone or tablet computer application. Does one approach differ in effectiveness versus another? Choose the one that enables you to maintain consistency.
Write a letter expressing your gratitude to a particular person, supervisor, colleague, friend, or loved one could impact the recipients’ attitudes and behavior in the workplace, home environment, or social settings. It can also help you cope more efficiently with conflict even if the letter remains sealed.
I would like to express my gratitude to all of you who have supported me and been a friend and confidant. Your caring nature and support have been invaluable in my development. Thank you from the bottom of my heart.
I know that the holidays can be a tough time for many, so I offer my support.
If there is someone you know who may need help, please have them reach out to me at (424) 258-5416.
Have you ever drifted into a dreamy thought of someone you recently met? You can’t explain why, but they just pop into …