Inspiration in the Neural Net - What a Pleasure!

INSPIRATION. Think about it.

Diving into the neural net this morning, I realized the power in our urge to seek inspiration. Inspiration feeds the brain in so many ways, it is well worth surrounding yourself with inspiring books, quotes, colors, images, and sounds.

Serotonin, the pleasure chemical, is one likely side effect of being inspired. We are more capable of meeting the challenges of our lives in the presence of inspiration. A sense of purpose accompanies inspiration, along with higher self-esteem.

There are many ways to trigger inspiration. That book you return to so often, with its quotes or parables, is offering you a neural habit of inspiration-induced brain chemicals. Talk about win-win! You take something you already enjoy, and as it feeds you in the moment, your brain is being wired to repeat this with more ease and more connections each time you use it. Images of loved ones and loved places which trigger good memories can be part of your palette of inspiring input.

Listening to your special morning music, whatever it may be, can pave the way to a fully inspired moment. Think of it as the vehicle, waking you to your best expression of you. As you come into your day, give yourself these powerful stepping stones to the point of inspiration. You know when you are inspired -- you breathe deeply, and your mind sparkles in some recognizable way. The pesky negatives wired into thought fade into the background. Now your day is wide open. You are activated!

Suzanna Stinnett

RUN SCREAMING FROM CORTISOL... or...

Your brain is at risk from its own powerful chemicals. Cortisol is produced in the presence of stress -- almost any stress -- and is the culprit of short-term and long-term memory impairment. Habitual fear and habitual confusion are two of the most powerful brain-cell killers. Consider how you go through your day, your week, your life -- can you benefit from reducing stress, just a little bit?

Today's blog is a little reminder to try some stress-reducing techniques. Remember, little changes make all the big changes happen. Be your own guide, and lovingly point your compass toward calm waters a couple of times today.

Dharma Singh Khalsa, M.D., wrote the book "Brain Longevity." His work continues to inform us deeply of the needs of the brain through aging. The following suggestions come from Dr. Khalsa:

"Successful stress management involves reducing depression, improving your ability to deal with stressful situations, and, most of all, utilizing techniques that elicit the relaxation response—a condition characterized by a lowered metabolic rate and a calm state of mind. Stress-relaxation techniques are a crucial component in creating a healthier brain, according to a large body of medical research."

The following approaches have been scientifically proven to lower cortisol levels by prompting the relaxation response:

Meditation. Meditation stops your brain from speeding forward, causing longer spaces between thoughts, and it enables you to connect with your inner spirit. According to many research studies over three decades, this simple technique can increase your ability to perform, help lower your heart rate, reduce anxiety, soften chronic pain, and increase longevity. There are four general requirements for the most basic form of meditation: a comfortable sitting position, a quiet environment, a "mental device" such as a word, sound or short prayer upon which to concentrate, and a focused attitude.

Guided Imagery and Visualization. Guided imagery is usually done with the use of a tape and, therefore, utilizes outside suggestions, such as, "See yourself on a beach or other beautiful spot." Visualization is a technique in which people create their own inner scene without the aid of outside stimulation to spark the relaxation response.

Hypnosis. Hypnosis can be self-induced or induced by a therapist trained in this technique. Both self-hypnosis and regular hypnosis produce the desired results. For example, Eriksonian hypnosis, initially developed by psychologist Milton Erikson, is powerfully effective in benefiting physical and mental health over the long term. This type of hypnosis uses a prearranged script that is customized to the individual by a trained therapist.

Deep Breathing. Deep breathing is a classical way to bring balance back into your life. As your breathing deepens, the relaxation response forms and your respiration rate slows. Yogic long deep breathing and Zen breathing are both very effective. In yogic breathing, first the diaphragm expands; then each portion of the lungs, from the bottom to the top, fills with oxygen. A mantra or healing sound may be utilized with yogic breathing, while in Zen breathing, the participant usually focuses on their breath. In both of these techniques, the breathing is usually done through the nose.

Classical Music. Your ears are intimately connected to your brain because your auditory nerve is a major component of the central nervous system. Once the messages from the nerve reach the central nervous system, they are distributed throughout the brain. Therefore, hearing loud aggressive music may produce belligerent behavior. By contrast, listening to classical music, with its rich textures and harmonious orchestrations, produces more pleasant conduct.

Massage. The largest body of research on the effects of massage therapy was performed on seriously ill premature infants. The study, conducted at the University of Miami School of Medicine, observed newborn babies in a neonatal intensive care unit, with all its attendant monitoring equipment. Stress hormones, such as cortisol, were markedly elevated in these infants, and this correlated with a poor medical outcome. When touch therapy by a nurse or preferably by the infant's mother was introduced into the baby's care, their bad hormones went down, their good chemicals went up, and the children healed. This research has also been carried out in adults with a similar biochemical picture.

Prayer. Surveys indicate that close to 95 percent of Americans, representing multiple religions and spiritual practices, pray. Prayer manifests its benefits in many ways: a reduction of stress chemicals; improved health behaviors, such as not smoking; and enhanced spirituality, defined as a person's search for the sacred. Spiritual living is linked to better medical outcomes when treatment is necessary, as well as less depression and longevity. While all forms of prayer are good stress management tools, short prayers that are chanted, sung or repeated appear to be the most useful.

Note: It is not necessary to lock yourself in to any of these stress-relaxation techniques. Rather, feel free to explore any or all of them to see what works best for you. Simply start with any of these techniques for a few minutes a day and enjoy better brain function.

Have a peaceful day,
Suzanna Stinnett

Alzheimer's Disease - Or is it Diabetes?

Alzheimer's Disease -- or is it diabetes?

Researchers at Northwestern University have published their findings regarding an important correlation between the brain’s use of insulin – and forms of resistance to insulin – and Alzheimer’s Disease.

Insulin is a hormone which the brain uses to anchor new memories. When certain toxic proteins (which are known to pile up in the brains of people with Alzheimer’s) bind to the neurons at the synapse, they take up the “parking spaces” which the neurons are holding open for insulin. The insulin which should be entering those parking spaces, or receptors, can be thought of as the little wagon which brings in the memory. Insulin is thwarted where it is supposed to be doing its job. This is a form of insulin resistance. The correlation is so strong that the authors of this research are calling it “Type 3 diabetes.”

Professionals working with later stage Alzheimer’s patients have found that a big dose of sugar, while certainly not part of a recommended diet, can often give the patient a window of cognition. I wonder if that sugar dose is triggering the body to release more insulin. If so, could the brain is then use it to provide some synaptic snap?

The various researchers working to uncover more of the mysteries of diabetes and Alzheimer’s disease are not in agreement about how important a role is played by the production of insulin in the brain. However, the conversation is stimulating some very promising new areas of research.

You can read more about the recently published paper here, and more about the discovery that the brain produces insulin here.

Sugar: Can't Think Without It!

SUGAR: CAN’T THINK WITHOUT IT!!

A major secret of superior brain function is to eat in ways that give your brain cells steady access to desirable levels of blood sugar. Neurons cannot convert fat and protein into glucose. The brain consumes 20-30% of the body’s entire energy, and stores so little glucose that it uses it up in ten minutes if not replenished!

Glucose problems (too little OR too much) adversely affect memory, attention span, concentration, excitability, mood, as well as promote dementia and Alzheimer’s disease. Aging brains may need more glucose, as the ability to metabolize it can decline, thus the small storage capacity is decreasing.

Crucial glucose enters the blood mostly from consumption of carbohydrates. The body maintains a certain level of glucose in the blood specifically to serve the brain and central nervous system. Glucose is as much a lifeline as oxygen. It shares the same hazards as both can mutilate and destroy cells. In excess, both can be extremely toxic.

BLOOD SUGAR IS A MEMORY KEY

Creating moderate increases in blood sugar generally improves memory and learning. The harder you use your brain, the more important it is to have adequate blood and brain glucose. When your mind is most active, striving, learning, solving problems, you burn more glucose. Replenish it to continue to function at optimum levels.

BREAKFAST AND BRAINS
Non-breakfast-eaters are shown to be twice as apt to be depressed and four times as apt to have anxiety. Find creative paths to sneak your way into becoming a breakfast eater. Even a small breakfast will make a big difference.

SUGGESTIONS FOR NON-BREAKFAST-EATERS:
Note: I have recently altered this post as I learn more about glucose from Tim Ferriss' book, The 4-Hour Body. You may want to see my blog, This Extra Day, also available on Kindle. On that blog I go into detail about my new food plan and how it is affecting my blood sugar, my brain and my life.

In the 4-Hour Body food plan, breakfast starts with a big hit of protein - within an hour of waking. This is key to flattening out the sugar spikes. So, the adjustment I would make to the following suggestions is to eat two eggs first thing. Ferriss' research shows that people do not eat enough protein in the morning to start the day without going into a cycle of spiking blood sugar.

Other ideas:
Smoked salmon
Black beans and salsa with your eggs

ALL THE DIFFERENCE

The kind of carbohydrates you eat will determine your outcome. This information has changed so radically in recent years you may have to overcome some beliefs in order to assimilate it.

LITTLE-KNOWN FACTS AND ODDITIES:

Interesting findings have emerged regarding combining foods. Vinegar, for example, depresses blood sugar and can save your brain from spikes. Four teaspoons added to an average meal is enough. (Potato salad with vinegar reduces GI 25%). All types of vinegar as well as lemon juice are effective. Acidity is the reason. Lactic acid also helps, which is why yogurt has a low GI even with sugar.

A.G.E.
Sugar-damaged proteins turn yellowish-brown and are called advanced glycosylation end products (A.G.E.). The process is similar the browning a chicken where the skin gets crispy. We are all undergoing this browning process as we age. Research shows the main culprit in AGE is high glucose levels in the blood. Simple sugars appear to be the most damaging. A diet consistently high in simple sugars shortens lifespan and increases all the negative outcomes of brain aging.

White flour raises blood glucose faster than ice cream, and white potatoes raise blood glucose faster than pure sugar! Ouch.

HIGH FRUCTOSE CORN SYRUP is this culture’s most common culprit for the damage from simple sugars. Guess where high fructose corn syrup is most commonly found. You got it. Sodas. Even the “healthy” ones. Check the labels.

HELPFUL SUPPLEMENTS:
Take alpha-lipoic adic (50-100 mlg/day), along with chromium (200 mcg) to help normalize blood sugar.



Sweet blessings to you!
Suzanna Stinnett

Breathing for Brain Restoration

The Breath of Fire increases mental and physical energy – try doing it for two or three minutes.

From a Western perspective, the Breath of Fire – using quick abdominally-focused breaths – is believed to be effective because it stimulates the splanchnic nerves in the abdominal cavity. Stimulation of these nerves causes the release of epinephrine and norepinephrine.

To do this exercise, breathe through your nostrils rapidly – more than one inhalation per second. Do not pause between inhaling and exhaling.

You should inhale by bringing your diaphragm down rather than up. Breathe from your diaphragm, with your chest relaxed. Focus on your navel area.

You might experience a mild feeling of light-headedness. However, this is likely due to increased alertness. Clinical studies have indicated that while the carbon dioxide level in the blood remains normal, the oxygen level actually increases during the Breath of Fire. Other studies indicate that the Breath of Fire produces alpha rhythms in the brain. This is probably why the exercise is able to simultaneously create increased calmness and increased alertness.

This breathing exercise may work by increasing oxygen delivery to the brain, improving neuronal metabolism. The neurons are thereby rejuvenated.

Some people use the Breath of Fire for quick energy in the afternoon—instead of a candy bar or cup of coffee. I’m using it today to relieve my brain fog. It’s the first rainy weekend of the winter, and my body is responding with a serious case of the “sleepies.”

If this breathing exercise does not give me the wakefulness I am looking for, I’ll turn to another tried-and-true brain refresher (and tomorrow’s topic): an afternoon nap.

Best wishes,
Suzanna Stinnett