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Copyright © 2016 InspireVantage Pte Ltd.
All rights reserved.
Published by Winter Vee.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any
form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except
as permitted under Canadian copyright law, without the prior written permission of the author.
Notes to the Reader:
While the author and publisher of this book have made reasonable efforts to ensure the accuracy
and timeliness of the information contained herein, the author and publisher assume no liability
with respect to losses or damages caused, or alleged to be caused, by any reliance on any
information contained herein and disclaim any and all warranties, expressed or implied, as to the
accuracy or reliability of said information. The publisher and the author make no representations or
warranties with respect to the accuracy or completeness of the contents of this work and specifically
disclaim all warranties. The advice and strategies contained herein may not be suitable for every
situation. It is the complete responsibility of the reader to ensure they are adhering to all local,
regional and national laws.
This publication is designed to provide accurate and authoritative information in regard to the
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Individual results may vary.
3
You have already experienced a wealth of knowledge during the success-
driven, 10-day course about how to become wealthy. Most importantly,
you have learned the keys to sustain wealth! This opened your eyes to the
world that money is not the source of joy.
Still, this leaves open the question, what are some of the sources of joy? In
this fast track package of exclusive PDFs, we will discuss just a few critical
concepts to true joy. We will open your eyes still further to just a few
important components to inner joy. We will show how you can get on the
fast track to health, love, and happiness.
Health is probably the most overlooked portals to joy. Often, it is
considered a given attribute that is only appreciated when it is lost.
Certainly, it is enjoyed when you get it back after losing your health for even
a short while! Then, after only a short moment, we ignore this asset like a
forgotten toy on the shelf.
©MillionairesBrainAcademy.com
4
Why is this so often the reality in our lives? Why do we not value health like
we value money, success and wealth? We are literally powerless when we
don’t have our health. We are dependent upon others when we lose our
health. We spend whatever we have…and, whatever we don’t have…to
regain our health in times of crisis. So, clearly, health must be important.
Health must be an asset more valuable than gold, or money, or possessions.
So, what is involved in health? Many things. Many things are controllable,
and many things are not controllable. Those that are not controllable are
our gender and age. We were born either male or female! We have to
grow only one direction, and that is older!
Still, we already learned that the healthiest of people embrace their
advancing age categories! Environmental factors are often unavoidable,
unless we have governmental supports or try to live away from various
waste dump sites or downstream water supplies. Another thing that is not
controllable is our genetic makeup. When our parents combined
chromosomes, we inherited a permanent set of genes that dictated some
of our capacity for health.
Yet, there are many things that are controllable! This is where we can seize
upon our asset and add value to it! What are the controllable health
factors? A few are diet, emotional stability or stress, sleep, and physical
activity. But, how can you control these and improve your important asset,
health? Let’s explore each and find ways to fast track your first source of joy
that is not related to money, health!
©MillionairesBrainAcademy.com
5
Exactly how does diet impact health so greatly? What makes diet a
significant, controllable factor in sustaining and sometimes regaining
health? Consider the components that are needed to establish health.
These are the building blocks of nutrition. We often hear the phrase, “you
are what you eat,” but don’t consider why this is so important.
Diet is the primary method of nutrient intake for the body. The first
nutrient, other than water, are the carbohydrates or sugar products, which
are vital to keeping your brain functioning. Without carbohydrates, your
ability to think would stop in seconds.
Carbohydrates also serve as building blocks for something called cellular
respiration or the process of each body cell to exchange new material with
old material or waste products. The second nutrient is protein. This is
immediately broken down into its many constituent parts, called amino
acids, and reassembled into whatever proteins we need to build our bodies!
The third nutrient is fatty acids or fat.
©MillionairesBrainAcademy.com
6
Yes, fatty acids get a lot of bad publicity, but it is essential for some parts of
our bodies, especially to create the insulation for our nerves, free radical
protection, and for the linings of each cell. The fourth nutrient is nucleic
acid. Nucleic acid is the stuff that is in chromosomes or DNA. It is critical for
something called the “electron transport chain” that the body uses to
create energy. Clearly, this nutrient comes from many protein sources like
meat, eggs, and dairy products.
But, these nutrients must be eaten in balance to ensure a healthy body. An
unhealthy diet can result in health complications. We already know that
unbalanced diets contribute to diseases such as heart disease, diabetes,
and even cancer. This is made much worse if you have an uncontrollable
risk factor for one of these diseases due to your family genetics!
Consider also; there exists the additional
environmental health hazard known as free
radical oxidation. Free radical oxidation? YES! To
review quickly, at high elevation around the Earth,
we have a band of unstable free radical molecules
that protect us from the most dangerous rays
from the Sun. These are H3+, Cl- and O3
-. You will
recognize the third one as Ozone!
Ozone has been depleting along our north and south poles due to the
previous decades of illicit Freon use, but hopefully it will rebuild before it
goes away too much. You experience Ozone closer to the ground after a
thunderstorm. That spring air smell you sense right after the thunderstorm:
Ozone. Of course, if you ever go into a poorly ventilated closet that has a
large copier in it and make multiple copies, say 100-250 copies, and then feel
a sore throat? Ozone. Yes, the copier created unstable molecules of oxygen
that became O3- , which is Ozone!
Free radical oxidation also occurs at the cellular level, but it is used to
combat infection. Over-collection of free radicals in the body, though, is
toxic. This is called oxidative stress. Ozone accelerates the aging process by
attacking the cells. Specifically, it shortens the number of cycles a cell can
regenerate, which is usually 50.
©MillionairesBrainAcademy.com
7
That is why you feel a sore throat in the closet with the copier machine! So,
how can you assist your diet further using features (shown in countless
research studies) to protect you from these dangers? Antioxidants. You
have heard of them.
There are many of them, but essentially any product that absorbs free
radicals such as ozone as they enter the body is an antioxidant. An
antioxidant is a reducing agent, since it cancels the effect of the oxidation.
You see this type of reaction with rust metal when zinc is applied to iron as
a reducing agent to prevent the oxidizing rust. Copper oxidizes green, and
zinc stops the oxidation process just the same.
Vitamin E, beta-carotene, selenium and vitamin
C are the chief antioxidant vitamins. These
break the oxidation chains and absorb free
radicals. Usually, Vitamin E performs this and
is recycled by vitamin C. The recommended
dose for vitamin E is 1,000 mg/day.
The recommended daily allowance or RDA of selenium for men is 55
mcg/day and for women it is 400 mcg/day. For antioxidant therapy, 200
mcg/day is recommended. The RDA for vitamin C is 75 mg/day for women
and 90 mg/day for men. Exceeding these doses for all, except vitamin C
(because it is water-soluble), is not advisable due to toxicity from build-up.
The body cannot discard fat-soluble vitamins that it does not need.
Moreover, because of the comorbid risks to smokers, beta-carotene
supplementation is not advisable in this group. Vitamin A is also an
antioxidant vitamin, but the dangers of toxicity and the 16% increased risk of
death from vitamin A supplementation makes this of limited value.
Coenzyme Q10 is a popular product that is easily added to the diet. So, is
Glutathione and alpha-lipoic acid. Many of these are derivatives of fish oil
products. Thus, if you simply add fish to your diet, you can achieve the
benefits for much less cost!
©MillionairesBrainAcademy.com
8
In reality, recent research literature casts doubt on the benefits of these
substances and further identifies increased risk of death when a person has
a coexisting disease. Most individuals who modify their diet are doing so
because they have a coexisting disease or have a risk factor for a family
disease. So, adding these substances or things like D-Aspartic Acid and
DMAE-Bitartrate are highly suspect.
So, to summarize, eat balanced meals and if you have a medical condition
follow the additional guidance of your nutritionist. Antioxidant therapy is
definitely recommended, but the fat-soluble vitamins should be taken with
caution since they can build up and not leave the body as easily as the
water-soluble vitamins. These, vitamins A, D, and E must be taken in limited
supply since the body will store them and recycle them. Still, water-soluble
antioxidant vitamins such as vitamin C can be taken in ample supply as long
as the side-effect, diarrhoea is not a concern!
©MillionairesBrainAcademy.com
9
Some people thrive on stress. The intensity of focus sharpens acumen.
Goals are made. Plans are achieved! There is actually a stress hormone in
the body that enables you to draw upon this strength: cortisol. It is the
hormone that is elevated to its highest levels of the day approximately 2
hours before you wake up to get you ready for the day and energized!
Sadly, it is also what triggers heart attacks, which is why there is always a
peak in that acute disease at that time of the day. It is also the unfortunate
neuro-hormone that is depleted in depressed individuals.
There is another neuro-hormone or neurotransmitter in the body:
norepinephrine. The British coined a brand for the hormone in one of their
medications many years ago and called it: Adrenaline. It is a neurochemical
necessary for many nerves in the body to function. It recycles in the body.
Still, during emergencies, it is helpful as injections such as food allergies or
bee stings to relax the nerves and reopen the airway.
©MillionairesBrainAcademy.com
10
Many think it is the neurotransmitter that makes you stronger, and faster,
and smarter. In reality, the neurotransmitter that makes you stronger and
faster is glutamate, made by the brain. The one that makes you smarter is
acetylcholine, also made by the brain.
Cortisol levels, however, can be a problem. It is a double-edged sword
having levels too low that can cause depression and levels too high that can
trigger a heart attack, if not anxiety! Many studies have shown some
associations with hardened arteries, compromised immune systems, and
increased weight. Some have even shown an association for reduced
calcium deposition in bones making them brittle.
Others show shortened lifespan, increased number of acute and chronic
illnesses such as heart disease, and even the onset of dementia. It is
important to recognize that an association is not the same thing as
something being a cause for an outcome. This would be following the
futility of cause and effect without having any direct line of connection.
Since we are intelligent people, here, we will not make that mistake! Still,
we are sensitive to the many studies that show the associations.
Psychiatrists frequently cite neurochemical imbalance as a primary problem
for many individuals with mental stress.
So, to restore cortisol levels to a normal balance in the brain, the first step is
to establish a pattern of processing day-to-day stress in an adaptive rather
than reactive manner. Using the image of a stress “sponge” as the
neurotransmitter, cortisol, it must be capable of absorbing the stress as it
approaches. If the cortisol levels leave your “sponge” so soaked that it
cannot absorb stress, you will react to the day’s events, not adapt. You
must always have a sufficiently “dry” sponge to adapt!
Consider what you have available to you when you leave the house at the
beginning of the day. If you are already “drenched” with stress from issues
that you have left unresolved the previous day, have been thinking about
from worry that could possibly occur during the day based upon prior
events and forecasted scenarios, or inability to understand the best
approach to an event as it unfolds… then, you are a powder keg of
dynamite (waterproof, of course!).
©MillionairesBrainAcademy.com
11
Anything and everything will be misinterpreted. You won’t have the time,
or the fortitude to adapt to the event and view it for the potential that it
can be! Rather than the experience unfolding as a positive, learning
adventure, the exchange ultimately ends in some form of disaster! It is
more-or-less destined to end negatively… when you have no absorptive
capacity in your stress “sponge.” Your cortisol-enriched “sponge” must
function properly!
Approaching events in life are always stressful, by definition. Events are a
diversion from the boring flow you normally travel. So, when you hit a
bump in the road and it changes your direction or speed it is naturally
startling! The reaction should be positive. This is wonderful!
A new opportunity to expand your horizons and learn a new way to do
things! Instead, saturated with anxiety for the future and worry from the
past, we carry our soggy sponges of stress with no room for new things.
We snap. We bite. We certainly interpret things negatively. Negative
interpretation from saturated sponge-stress is a waste of opportunity! Still,
your cortisol-enriched “sponge” must function properly!
Consider the value of modifying your stress sponge! If you desire to view
life positively for its opportunities, not its insults and reminders of failures
(that give cause to make unfounded excuses), one could change the stress
sponge. That’s right! But how? How could you change your stress sponge?
Well, consider a real sponge in the kitchen and a spill on the countertop.
If you are struggling to pick up the wet spill, you can do one of two things:
dry out the sponge or get a bigger sponge! Indeed. Drying out the sponge
in your stress sponge is equivalent to rejuvenating yourself. Re-energizing
yourself. Renewing your mind.
Viewing life, not as an excuse, but taking responsibility for everything that
happens and making a plan to build or find solutions. Getting a bigger
sponge in your stress sponge is equivalent to learning new tools or skills to
adapt to change. A bigger sponge always gives you the capacity to absorb
greater challenges than you ever thought you could before! Tools such as
goal-building and creating mastery over something are integral to sponge-
building.
©MillionairesBrainAcademy.com
12
Solutions for adapting to the stress of day-to-day events to dry out and
enlarge your stress sponge are many. One is to learn skill sets to approach
many of the more typical stressors in your day. These are in addition to the
mastery skills. These are the interpersonal and persuasion skills that are
highly useful to make smooth the challenges of life.
Another is to learn relaxation techniques such as meditation and breathing
exercises. Still another is to develop a mindset that remains in the present,
undaunted by future worries or haunted by past events. This was
mentioned as a key source to soaking a stress sponge! And, such is the
concept of “mindfulness” training. Focusing more upon living the way
nature lives is mindfulness. Since all of nature exists only in the present, you
can live with less clutter and unfounded pressures.
Exactly what is Mindfulness? Consider your state of mind at this very
moment. This very present moment. What are you thinking about? Are
you thinking about this fast track module on health? Are you thinking about
your tasks due by the end of the day?
Are you worried about the expectations this
module has unearthed because of past events or
past attempts that may not have been
acceptable to you? If you are thinking about your
end of the day tasks, you are lost in the future. If
you are regurgitating past events, you are lost in
the past. If you are thinking only about the
topics in this fast track module about health and
how to learn Mindfulness, you are living in the
present. You are here. You are mindful of the
present. This is Mindfulness.
It is a rare event that most individuals are now capable of living in the
present. As a result, many challenges and limitations constantly appear as
obstacles. Stress is frequent. Insomnia is common. Living in the present is
the last thing most individuals think about when all of culture implores its
people to think about the consequences, factor the risks, and consider the
past patterns. Experiences from the past build a library of worry.
©MillionairesBrainAcademy.com
13
This library feeds the fear and anxiety of the future. There is no time for the
present! Yet, nature lives in the present. The nearby birds, the wildlife and
the pets in our lives all live in the here and the now. They respond to what
is in their present environment. As a result, they do not allow time for past
worries or future anxieties to cloud their thinking. They just evaluate the
situation they have in front of them and respond with whatever skills or
assets they have at their disposal.
When you are performing at your very best, you are free from the shackles
of the past and the confinements of the future. You do not overreact to
events. Rather, you consider the options and make a balanced decision. If
you have added skills or talents, you solicit wisdom from others and
graciously thank them for their thoughts. This is in a perfect world. Of
course, a perfect world is the present. You can have this! It is called the
practice of Mindfulness.
Try to practice mindfulness. Apply Mindfulness technique to increase
sensitivity to the present and decrease sensitivity to the past and future.
So, you will take time to focus on things around the room. You will be
exploring the few things in the room and writing them down as you see
them. “I see a chair in front of me. It is brown and has lines in the brown.
The brown parts reach the floor, and there are four of them. There are
some brown parts that are vertical and some that are horizontal. The chair
is not moving. There is nobody in the chair.”
Continue to evaluate everything in the room in this manner. You are
practicing Mindfulness. You are remaining in the present and not drawing
upon past or future tense material. Notice no comments about the chair
included things like “wood” or “hard” as they are judgment statements
based upon past material. The material is brown, and the brown has lines in
it. That is in the present. You cannot state that it is wood or that it is hard.
Granted this may seem extreme, but the exercise helps to teach about the
simplicity of approaching life’s events. When living in the present, past
judgments and future anxieties never enter the equation. You are free from
these handicaps to enjoy life as it happens!
©MillionairesBrainAcademy.com
14
It is not difficult to understand the essential physical needs for survival.
Food, water, air, homeostasis or balanced chemicals in the body, and
excretion of solid and liquids are considered essential physical needs. As an
adult, sex is also considered essential. All medical professionals evaluate
for sexual “health” as a standard review when considering a problem
source. Then, there is sleep.
According to Abraham Maslow in his 1943 treaty, “A Theory of Human
Motivation" published in the Psychological Review, sleep was also an
essential physical need for survival. This theory was later tested in the
1970’s with sleep deprivation studies. It was quickly discovered that the
theory was indeed; fact. Most neurotransmitters are remanufactured
during the sleep phase.
Thus, sleep is critical to mental stability. To that end, militaries such as the
U.S. military commanded soldiers receive mandatory sleep schedules, even
within hazardous environments or warzone assignments. Judgment, mood
stability, and weight control are just a few factors affected by altered sleep.
©MillionairesBrainAcademy.com
15
Others include medical complications such as heart failure and chemical
imbalances in the brain. Some can take up to two years to stabilize and
others can become permanent disabilities; all from sleep disorders. In
summary, health is the controllable issue.
So, why do individuals struggle with sleep disorders? What creates them?
How are they controlled? First, the variables that influence sleep disorders
are many. Second, the solutions are often unique to the individual. Still,
there are many common denominators that you can take home with you to
help control and improve your health!
Sleep apnea is the first and most popular of the sleep disorders, today. It
has attracted much insurance support with sleep apnea machines. These
create positive pressure upon a sealed facial mask during sleep, so the
individual gets a healthy dose of air to fill the lungs. It is not unlike the
masks the high-altitude pilots use except they get real oxygen metered into
the airflow to compensate for the altitude! Rather exciting!
For those who have struggled with
sleep apnea, it is literally a “life-saver.”
Why? A sleep apnea machine is giving
ambient-air oxygen in the airflow
during times when before the individual
was starving their heart muscle of
oxygen. So, over time, the heart
muscle fibres weaken and die. Clearly,
heart failure results in premature death.
Insomnia is a condition mainly featuring a struggle initiating or maintaining
sleep, or enjoying restorative sleep for at least one month. The individual is
plagued by marked distress, daytime fatigue, and challenges in their social,
occupational, or relationship obligations. Motor and sensory functions are
difficult to control or at least monitor and driving vehicles and making
decisions is difficult. Insomnia is often due to a brief period of anxiety or
anticipation of an event, either positive or negative.
©MillionairesBrainAcademy.com
16
It could be starting school or a new job in the next week or worrying about
a project. Grief is often a trigger, but usually it is just a life change event.
Treatment is often improving the sleep hygiene with a regimented sleep
schedule, abstinence of television or stimulant foods and drinks for 4 to 6
hours, creating a low-sound sleep environment and establishing a daily
routine.
A person with simple insomnia does not have other conditions that need a
further evaluation or treatment. These include Dyssomnias such as
narcolepsy, sleep apnea, restless legs syndrome, or food and drug-induced
sleep problems. Others that are excluded are the Parasomnias. These
include the disturbances in sleep-wake cycle, snoring, bedwetting, bruxism
(grinding teeth), insomnia due to a mental or neurological disorder, or sleep
disorders due to medical conditions.
Narcolepsy is a Dyssomnia that is characterized by excessive daytime
sleepiness and includes deep sleep stages or Rapid Eye Movement (REM)
for at least three months. Most individuals suffer with 10-20 minute sleep
episodes at least two times a day.
Some experience up to 6 episodes. These can start while the individual is
eating, driving, talking, or even having sex. It is important to note this is
NOT epilepsy and NOT a mental disturbance. It IS an alteration in the sleep-
wake cycle. It often starts when a person is just about to be a teenager and
is seen into adulthood. Narcolepsy is seen in
2-16 individuals for every 100 randomly selected people. For this reason, it is
as common as diabetes was before its more liberal diagnostic criteria were
introduced to capture marginal cases. Sadly, narcolepsy cannot be cured.
Still, it can be treated to reduce the intensity of the sleep onset episodes.
A regimen of forced naps at regularly sequenced times throughout the day
has shown, in some cases, to reverse the intensity without adding
medication. Modafinil (Provigil), Imiprimine (Tofranil), or fluoxetine
(Prozac) are often used in more severe cases, since they lower the number
of sleep attacks and reduce the intensity of REM sleep.
©MillionairesBrainAcademy.com
17
Sleep-wake schedule disorder happens when the individual notices their
sleep-wake pattern is no longer synchronized with the desired schedule for
at least one month. This is often created by demands of work and society.
The individual’s culture often supports a lifestyle that does not allow for
natural sleep cycling. This is a common theme in most sleep disorders:
cultural expectations.
With the disordered sleep-wake schedule, the individual notices insomnia
during intended sleep times and an intense desire to sleep during work or
social times. The individual struggles with marked distress, and challenges
in their social, occupational, or relationship obligations. Motor and sensory
functions are difficult to control or at least monitor and driving vehicles and
making decisions is difficult.
A review of other possible sources to this disorder reveals Dyssomnias and
other Parasomnias are not issues. Clinicians often use a sleep history
questionnaire to isolate this disorder from other conditions since tumour
growths that exude hormones can silently contribute to insomnia. If all
tests prove negative, a sleep hygiene regimen is recommended. Often,
cultural expectations are the source and mindfulness training is needed.
For this exercise, you will explore another phase of mindfulness training;
you will focus on the sensations of your body, specifically the body-in-the-
present. Dim the lights and reduce all extraneous stimuli. This is called
relaxation-sensitization phase mindfulness training. With the lights dim,
begin to focus on your head. Just your head.
Think about how heavy it is sitting upon your shoulders. It is still attached,
but it is very, very heavy. Then, focus on your neck. Your neck is struggling
to support the weight of your very, very heavy head. Then, think about
your heavy head and neck resting upon your heavy shoulders. Your
shoulders are struggling to bear the weight of your heavy, heavy head and
neck. Now, focus upon your upper arms. Your upper arms are struggling to
remain attached to your shoulders because they are so very heavy and
because your heavy, heavy head and neck are resting upon them.
©MillionairesBrainAcademy.com
18
Then, focus on your forearms that have now become extremely heavy… so
heavy they can barely remain attached to your upper arms, and excessively
heavy shoulders struggling to hold your very, very heavy head and neck.
Your hands are now very, very heavy. They cannot support the weight of
your forearms that are struggling to bear the weight of your upper arms
that are barely able to support your heavy shoulders now overburdened by
your very, very heavy head and neck.
Now, your torso is heavy. Too heavy to support your body. Your hands and
forearms and upper arms are also too heavy. Your shoulders and head and
neck can barely be supported. By now, you notice your hips are too heavy.
Your hips are too heavy as well as your torso and your hands and forearms
and arms and shoulders supported by your very, very heavy head and neck.
Now, your legs are too heavy. Your hips cannot support the weight either,
nor can your torso or your hands or your forearms and arms and shoulders
resting on your very, very heavy head and neck. If you are still awake, you
can continue reading!
©MillionairesBrainAcademy.com
19
Aside from diet, physical activity is the most controllable factor to help
increase value to your important asset: health. The operative word for
physical activity is exercise. But, what is exercise? Many of us despise the
word! It connotes routine, regimen, and ritual. Exercise is often viewed as
theft of freedom. Yet, when considering the value of health, is physical
activity (aka. exercise) really theft of freedom?
Consider the benefits of physical activity. In addition to diet, physical
activity reduces caloric levels. While diet reduces calories by the amount
that enters the body, physical activity reduces the calories by expending or
using them up!
Living a sedentary lifestyle does not use the calories that you eat, but rather
stores them for added weight. Physical activity, even daily walks instead of
daily drives and staircase walks instead of the elevator, are huge exercise
add-ons. The money saved by taking the bus and public transportation
alone can put more savings in the bank for those things you couldn’t buy!
(This is just an example!)
©MillionairesBrainAcademy.com
20
Weight loss improves well-being and
stamina. Lowered weight often
converts fat into lean muscle mass
during the exercise process. Physical
activity places a strain on your
musculoskeletal system. My what?
Your bones and muscles. This is
good! The strain is interpreted by
your bones and muscles as function
or “placed in use.” We have all heard the phrase: “use it or lose it.” This is
exactly where that statement is derived. Bones and muscles must be used
and used constantly or they atrophy. They shrink away.
Ask the astronauts who were in space for more than a few days. Each had
to exercise more than they would on Earth to keep their bones and muscles
from atrophying. Conversely, applying a steady demand on each muscle
group through gravity lifting or straining one muscle group against the
other such as performing labour or sports will command lean muscle
growth. Lean muscle development pulls on bones using tendons, and
draws more calcium to the bones to strengthen them. All of this energy
draws down the fat stores of the body thus reducing excess weight.
Some will immediately ascribe the benefits of exercise to a reduction in
cardiovascular or heart disease. In moderation, this is a wonderful factor to
control health and increase lifespan. Many clinicians recommend diets as
discussed above, but also an exercise regimen. Still, the exercise must be
uniquely gauged to the individual. Those who have existing cardiovascular
disease must have their age and heart function mapped with a treadmill
that is connected to an electrocardiogram or ECG or EKG.
This is also called a stress test. This will give that individual an idea of what
their cardiac heart rate should be for exercise. Then that individual can
exercise safely with their current medication and improve their health
portfolio! Those over 50 should also consider this, but it is not required. For
those who do not have a coexisting heart condition or their age is less than
50, a stress test is not necessarily needed.
©MillionairesBrainAcademy.com
21
Exercise, after sleep, is the second most influential factor to stabilizing
mood or mental health. The endorphins or brainstem neurotransmitters
released during exercise are very similar to the chemical structures of
opium and morphine. For this reason, many who exercise experience a
temporary “high” just after exercise; an added bonus to physical exercise!
Moreover, the brain chemicals or neurotransmitters are more quickly
rebalanced when the body is allowed to exercise. You already know that
most brain chemicals are remanufactured during sleep. With exercise, this
process is accelerated!
Clearly, this contributes to multiple improvements in brain function.
Balanced cortisol leads to less stress and protection from depression.
Improved acetylcholine levels enhance thinking for quicker decisions and
thought processing. Higher glutamate levels sharpen response time,
endurance, and strength.
What about cancer? Many cancers have been attributed to a sedentary
lifestyle. By attributed, this means there has been seen a risk factor
associated with the cancer. According to a 2008 study by the American
Society of Clinical Oncology, those cancers that have an insulin or glucagon
component have shown significantly lowered risk for cancer when the
individual exercises. Examples of insulin or glucagon cancers include breast
and pancreatic cancers.
Many articles have supported this position. In 1994, the British Medical
Journal cited testicular cancer as having reduced risk when individuals
exercised. There have been some references to the reduced risk for bone
cancer from exercise.
However, bone cancer is usually a secondary cancer. This means the
individual already has some other type of cancer, and it moved to invade
the bone. Situations like this clearly require a clinician or team of clinicians.
Exercise, itself, is entirely unique to the person. Some advocate bone
structure exercise regimens for ectomorphs (thin bone), endomorphs
(thick bone), and mesomorphs (normal bone).
©MillionairesBrainAcademy.com
22
In reality, this is only describing body mass hanging on the skeleton, not the
bones under the skeleton. We are all born with and die with the same bone
“build.” It only varies by gender and slightly by ethnicity. I don’t know
about you, but I have never seen a “skinny” or a “fat” bone in my entire
life!
So, depending upon lifestyle or physical activity availability, any demand
you can place upon your muscles and bones is a plus! Climbing stairs and
walking instead of driving is a good start. You do NOT have to run!
Consider riding the bicycle. And, maybe use the bicycle to get to and from
work.
That way, the exercise fits into the day. Just remember to stay hydrated
and keep your heart rate to no faster than 80% of your age-adjusted
maximum. To define your age-adjusted maximum, start with the number:
220 beats per minute (BPM) and then subtract your age, then subtract 20%
of that subtotal number.
(As an example, if you are 42-years-old, it’s 220-42 = 178-20% = 142. If you are
52-years-old, it’s 220-52 = 168-20% = 134). For women start with 208 and
subtract your age, then subtract 20% of that subtotal number. (As an
example, if you are 42-years-old, it’s 208-42 = 166-20% = 133. If you are 52-
years-old, it’s 208-52 = 156-20% = 125). Your exercise, naturally, is to
calculate your age-adjusted maximum for exercising!
So, choose your exercise! Claim your
health asset! Use wisdom when selecting
how you will apply physical exercise to
your daily regimen, so it fits into the day
as if it belonged there, already! With
some creativity, you can find ways to
begin to experience joy gaining control of
your important asset, health!
©MillionairesBrainAcademy.com