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Ask Dr. Sal

Webinar #18- Sep 23 (2020)

FIX HOW YOU FEEL — 5 TIPS FOR BETTER BETTER
Dr. Darren Morton shares his 5 tips for feeling fantastic showing us the science behind how and what we surround ourselves with. How we move and how we think can all have significant effects on whether or not we get the most out of life. At this point, once CHIP participants have had a good chance to implement nutrition and activity principles, Dr. Morton challenges participants to look to all areas of their lives; to strive for more.

* Finding yourself in a “shlump.” (Dr. Seuss). How do you get out of a “shlump”? In this session we’re going to look at 5 Tips that can “Fix How You Feel.”
* There are common “slumps,” and then there are really bad “slumps.” These tips will help the first, but you might need more professional help on the second type.
* All of us have up days and down days. The quality of your life is largely determined by the quality of your emotions — how you feel on a consistent basis.

5 TIPS FOR BETTER EMOTIONS
1. Eat Nutritiously — improves mind by decreasing depressive scores. Mind clears up, fog lifts.

2. Move Dynamically - tiny little nerves all over your body called proprioceptors which tells your brain about your posture and how you’re moving. Motion creates Emotion. Even if you don’t feel like walking, try for 5 min., and then see if you feel like doing another 25 min.

3. Go Natural - getting outside in nature will do wonders for your mood. Even hospital patients that have a view do better than those that don’t. Less domestic violence. Better outcomes. Reduces mental fatigue. Essential ingredients of the outdoors—fresh air & sunshine. SAD - Seasonal Affective Disorder - associated with depression and suicide. Make it a habit to get outside in nature.

4. Resting Well - Not getting enough sleep will compromise our health and increase stress. Lack of sleep makes us more clumsy and lack of judgment. Lack of sleep is related to diabetes, heart disease, premature death from all causes, and obesity. Getting less or more than 7-8 hrs sleep each night increases appetite and the “munchies.” And just as lack of sleep can contribute to obesity, obesity can contribute to poor sleep, such as sleep apnea. Sleep also affects memory. Sleep also helps with creative problem-solving. Lack of sleep contributes to depression.

THINGS YOU CAN DO TO IMPROVE SLEEP
* Stick to a sleep schedule. Helps with your circadian rhythm.
* Be active in the morning light. Expose yourself to sunshine and light. Be active as well. But, don’t exercise just before bedtime.
* Avoid things that keep you awake. Television, electronic devices, eating and drinking too late, caffeinated drinks, alcoholic drinks. Avoid long daytime naps. Power naps such be kept to 30 mins or less.
* Get relaxed and comfortable. Your bed should be comfortable. Take time to relax before bedtime. Consider the benefits of a Sabbath rest period.

5. Look to the Positive. There is an intimate relationship between our “thinking brain” (frontal cortex) and our “emotion brain” (limbic system). What we think about, we feel. Imagine being with a group of people talking about ‘tales of woe’ and all the bad things that are happening, etc. The mood would be dismal. But, if the same group told stories of joy, about winning, getting lucky, exciting happenings. The mood of the room would be very different. Our brain works similarly. The limbic system creates moods depending on what the frontal cortex is thinking about. The way you speak and think powerfully influences the way you feel. We reap what we sow.

PRACTICAL EXERCISES FOR DEVELOPING POSITIVITY
* What in my life that I’m truly thankful for? “Expressing gratitude is one of the most powerful ways for improving your mood.”
* What in my life am I truly excited about? Find something to be excited or passionate about. This is why children are so happy and excited.
* What can I do to make someone else feel good? Your feelings go up and down depending on how you make others feel. Emotionally, we reap what we sow.

VIDEOS SHOWN:
1. “Introduction-Trailer from CHIP Session 17” (Darren Morton @ 0:00)

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