North Star Mental Fitness

Walk Out of Depression and Anxiety

Do you want to avoid psychiatric medications?

If you do, consider walking.

Jasper Smits is a researchers and director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas.  Dr. Smits reported the following findings regarding walking. 

“Individuals who exercise report fewer symptoms of anxiety and depression, and lower levels of stress and anger. Exercise appears to affect, like an antidepressant, particular neurotransmitter systems in the brain, and it helps patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise reduces their fears of fear and related bodily sensations such as a racing heart and rapid breathing.”

Why not begin walking today?  Why not choose to be less anxious and depressed?

Remember, We Live within the Bodies Created by Our Choices!

Dr. Hal

Life and Mental Fitness Coach

 

Whatever the Mind Can Conceive and Believe

 "Whattever the mind can conceive and believe, the mind can achieve, regardless how many times you have failed in the past or how lofty your aims and hope may be".

In this quotation, Napoleon Hill described the essence of mental fitness.  This quotation not only describes the essence of success, it brings hope and excitement for those who want to depend upon their minds.

The power of the mind is revealed in the Brooklyn Bridge Story.  Ilka Flood wrote about the incredible Brooklyn Bridge Story in "An Inspiring Story of Determination and Realizing Your Dream".

I hope you will read the story.

Remember, We Live within the Environment Created by Our Choices!

Dr. Hal

Life and Mental Fitness Coach

 

What Is the Best Single Exercise for You?

Gretchen Reynolds summarized some of the recommended choices for the best single exercise in her article, What Is the Single Best Exercise. 

Planning to Live to 100?

Have you ever thought about how long you're going to live?  I recently read some statistics that suggest I need to expand my horizons and plan to live to be 100.  Are you making your decisions to live to be 100?

If you live to be 100, would that impact when you retire, where you live, and what type activities you would pursue?  If you live to be 100, would that change how you eat, exercise, relate and socialize?

Maybe you doubt that you will live that long.  However living to be 100 is becoming much more prevalent and likely.

Over the last 20 years, the number of people in the U.S. who are 100 years old or older has tripled–meaning that now, nearly 100,000 Americans have been alive for a century or more.

Did you know that 50% of the babies born in developed countries today will live to be 100 years old?

Data from more than 30 developed countries shows that since 1950 the probability of surviving past 80 years of age has doubled for both sexes.

In 1950 the probability of surviving for between 80 and 90 years of age was, on average, 15 to 16% for women and 12% for men.  In 2002, these figures had risen to 37% for women and 25% for men.

Danish research had shown that as many as 30% to 40% of individuals were independent from the ages of 92 to 100.

A study of US super-centenarians (age 110 to 119 years) showed that, even at these advanced ages, 40% needed little assistance or were independent.

Apparently, with each passing year humankind (in rich countries, at least) gains an average of 3 months of extra life expectancy, thanks to medical advances.

As the researchers pointed out, where there were once three major stages of life–childhood, adulthood, and old age–there is increasingly a fourth: really old age. And the majority of  new babies will live approximately 20 years of their lives in that stage.

These statistics provided by BBC News, Karen Merzenich and  Marghi Merzenich.

 Realizing that you may be living much longer than you anticipated, isn't it important to be mentally, emotionally, physically, spiritually and financially fit?  Can you believe that 40% of the super-centenarians were independent.

Remember, You'll Live within the Mind and Body Created by Your Choices!  How you live in "really old age" will be influenced by how you live today.

Dr. Hal

Life and Mental Fitness Coach

Physical Exercise and Your Mental Fitness

After reading Steve Siebold's book "Die Fat or Get Tough", I began an exercise program.  I was motivated to apply Steve's idea that 99% compliance with my goal was insufficient for success.  I was determined to reach 100% compliance with my goal.  I exercised daily for over three months.  I felt better. 

I felt even better, when I read Dr. Amen's article on the power of physical exercise and mental fitness.  Dr. Amen talked about the 10 ways exercise helps obtain a "mental edge".  Exercise really helps in regard to memory loss and depression.

In my private practice, I have been asked to evaluate many people regarding memory loss.  I also have many clients that wish to depend on themselves rather than medications to improve the quality of their lives.  Regular physical exercise is an important way to nurture your brain.

I encourage you to read Dr.Amen's article if you are concerned about memory loss, depression, attention problems or cognitive anxiety.  Dr. Amen presented numerous research studies that shows physical exercises increase mental fitness.

Studies were reported that demonstrated the power of physical exercise on memory:

• Canadian researchers reported that exercise helps "prevent, delay and lesson the effects of dementia and Alzheimer's disease".
• Other researchers presented research that indicated that exercise can prevent and delay cognitive decline associated with dementia and Alzheimer's disease. 
• A study of people over 65 revealed that mild to moderate exercise reduced about 50% the risk of cognitive dementia associated with Alzheimer's disease.
• Australian researchers reported that memory impaired individuals who participated in a six-month exercise program showed a decrease in cognitive decline over 18 months.
• Indian researchers have stated that exercise provide some of the same benefits as medications used to treat cognitive decline in dementia and Alzheimer's disease.

Exercise also reduces the symptoms of depression.  Dr. Amen believes that exercise can be as effective as prescription medication for treating depression.  In a study comparing the effects of exercise and a prescription for Zoloft, exercise was as as effective as Zoloft in reducing depression after 12 weeks.  After 10 months, exercise was more effective than Zoloft.

Exercise is a very important ingredient for mental health and mental fitness.  No matter what how old a person is, it is never too late to start to exercise and improve your physical and mental well-being.

Remember We Live within the Minds and Bodies Created by Our Choices!

Dr. Hal

Life and Mental Fitness Coach