This Year, Try Spring Cleaning Your Brain

 Five ways to soothe a mind fixated on anxiety, stress, and streams of information.

Coronavirus cases are receding across the United States, and face masks are coming off. Little green shoots are finally poking through the earth, signaling the arrival of warmer weather. The pandemic has not been declared over, but after living in survival mode for the past two years, some would say we are emerging into a new normal. Though that doesn’t mean our minds are at ease.

Many have endured illness, economic upheaval, climate crisis, grief, and racial inequities. Add to that inflation, supply chain issues, and the ripple effects of Russia’s war with Ukraine – three of the biggest sources of stress among people in the United States right now, according to a recent poll for the American Psychological Association.

Perhaps, experts say, the arrival of spring can serve as a natural point to take stock of our mental well-being and reconnect with the things that bring us purpose and joy, offering our brains a respite when possible.

“It really is – for a number of reasons- a perfect time for folks to turn their attention to taking an inventory. Where do I find myself? What have I been through?” said Paul Napper, a psychology consultant to business leaders and the co-author of “The Power of Agency:  The 7 Principles to Conquer Obstacles, Make Effective Decisions, and Create a Life on Your Own Terms.”

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Elect Stress Reduction: Picking Ways to Cope | Mindcare Center Sleepy Hollow NY

 Here are several methods to help restore a sense of tranquillity to your life.

By TARA PARKER-POPE

Can’t concentrate? Losing sleep? Binge-eating your feelings?
In a stressful year, the nation collectively Appeared to be experiencing peak anxiety last week. People-Shared stories of stress eating, clearing their calendars (who could sit through a Zoom meeting during a time like this?) and threatening to stay in bed. The’ stress has consumed -both .sides of the political aisle. A poll released by the American Psychological Association showed that 76 percent of Democrats and 67 percent of Republicans found the 2020 election to be a significant source of stress.

“We’ve had this unending momentum of a steady stream of stuff just going wrong since the beginning of March,” said the Rev. angel Kyodo Williams, a meditation teacher and author of the book “Radical Dharma.” “The groundlessness that people feel is not really something the human body was meant to sustain over long periods of time.”

While there’s nothing you can do to speed election results or a coronavirus vaccine, you do have the power to take care of yourself. Neuroscientists, psychologists and meditation experts offered advice about the big and small things you can do to calm down. Here are 10 things you can try to release anxiety, gain perspective and gird yourself for whatever comes next.

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Alternatives to drug treatment for pain – radio frequency | LENS treatment in Tarrytown

In a Q & A article in the New York Times titled ‘Pain Medications Can Lose Their Punch’, the question was asked: Why would a pain medication lose its efficiency after working well for several years?

In his response Dr Shahil Ahmed, a pain medicine specialist at New York-Presbyterian Hospital / Weill Cornell Medical Center, replied: ‘ It is due to a phenomenon called tolerance., in which there is a decrease in response over time to repeated exposures of the body to pain medication. ‘This might be due to drug interactions, or bodily changes add a substance that induces an enzyme responsible for disposing of the drug.’ Other causes include increase in nervous system receptors, called NMDA receptors. 

Dr Ahmed’s practice and research include several alternatives to conventional drug treatment for pain, including use of radio frequency to interrupt the nerve pathways of pain.

This approach would appear to correspond with alleviating neurological conditions using the Low Energy Neurofeedback System ( LENS). The LENS uses tiny radio frequency carrier waves in a faint electromagnetic field for disentrainment, causing a brief fluctuation in a person’s brainwave patterns, thereby allowing ‘stuck’ or dysfunctional ones to correct themselves.

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Mental muscle vs adhd, a drug – free approach | Neurofeedback Sleepy Hollow

Daniel Goleman, noted author of ‘Focus: The Hidden Ingredient in Excellence’ and ‘Emotional Intelligence’, in his New York Times article: ‘Mental Muscle vs ADHD’, suggests that strengthening mental focus, or cognitive control, and mindfulness, may help children suffering with ADHD, and adults with A.D.D. 

Research has shown that cognitive control –  impulse management, paying attention or learning readiness, self- regulation –  to be a predictor of success, both in school and work life.  

Meditation is a cognitive control exercise that enhances ‘ the ability to self-regulate your internal distractions’ says Dr Adam Gazzelay, neuroscientist at the University of California, San Francisco. Also, ‘mindfulness seems to flex the brain circuitry for sustaining attention, an indicator of cognitive control’ according to research by Wendy Hasencamp and Lawrence Barselou, Emory University.

Alternative, drug-free therapies, such as Neurofeedback or EEG Biofeedback, by enabling self-regulation of the central nervous system, can , like mindfulness training, also help children with ADHD, and adults with ADD  improve focus and gain cognitive control.

‘The studies come and go, amid growing disenchantment with the first line treatment for these conditions: drugs.’

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Instead of Relying on Diets, Learn to Train Your Brain

Mindful awareness techniques can be used to reshape eating habits and quell cravings.

Here’s a New Year’s resolution you can keep: Stop dieting and start savoring your food instead.

That may seem like surprising advice, but there’s mounting scientific evidence to suggest that diets don’t work. Research shows that food restriction just makes you want to eat more. And over the long term, dieting can backfire, triggering your body’s survival defenses, slowing your metabolism, and making it even harder to lose weight in the future.

A resolution to quit dieting doesn’t mean giving up on having a healthier body. Bt to successfully conquer a dieting habit, you’ll need to let go of old ideas about counting calories, banning your favorite foods, and measuring success by a number on a scale.

What’s the alternative? Many weight researchers are encouraging a new approach to healthy eating based on brain science. A variety of techniques that encourage mindful awareness of how we eat, acceptance related to the foods we want to eat, and intuitive eating exercises can be used to quell cravings and reshape your eating habits.

“The paradigms around willpower don’t work,” said Dr. Judson Brewer, an associate professor in behavioral and social sciences at the Brown University School of Public Health who has studied mindful eating practices. “You have to start by knowing how your mind works.”

The Case Against Restrictive Diets

Kicking dieting habits this time of year is especially hard because of the allure of gimmicky weight-loss plans. Many diet programs and dieting apps try to attract users with the promise that they’re not promoting a traditional diet, only to impose restrictive eating practices once you sign up.

Traci Mann, who heads the health and eating laboratory at the University of Minnesota, notes that beyond the disappointment of not keeping weight off, dieting also affects your body in a number of negative ways. Among other things, restrictive eating can affect memory and executive function, lead to obsessive food thoughts and trigger a surge in cortisol, a stress hormone.

“A diet is an unpleasant and short-lived way to try to lose weight,” said Dr. Mann, author of “Secrets From the Eating Lab: The Science of Weight Loss, the Myth of Willpower, and Why You Should Never Diet Again.”

“You might take it off in the short term, but it comes back,” Dr. Mann added.

If you’re still tempted to try that fad diet, consider this: Evidence suggests that restrictive dieting and rapid weight loss can lead to lasting changes that may slow your metabolism, alter hormones that regulate hunger, and hamper efforts to maintain your weight. A weight-reduced body responds differently to food and exercise than a body that has not dieted, studies suggest, and a dieter’s muscles may burn fewer calories than expected during exercise. These changes help explain why many chronic dieters may be eating far fewer calories than those around them, but still aren’t losing weight, said Dr. Rudolph Leibel, a professor of medicine at Columbia University’s Institute of Human Nutrition.

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Reducing ruinous costs with biofeedback and other alternative therapies | Neurofeedback Armonk

Three-quarters of our healthcare spending is on chronic conditions, including cancer, heart disease depression and chronic pain – for which self-care is best suited.

‘Inexpensive self-care strategies, or alternative therapies might address the underlying biological and psychological imbalances that contribute to chronic conditions – including nutrition, exercise and mind-body techniques like biofeedback, meditation and guided mental imagery’-  said James S. Gordon, MD, then a researcher at the National Institute of Mental Health, forty years ago.  

Since then research in alternative therapies has shown that ‘mind – body approaches reduce stress and improve mood and immunity, decrease blood pressure in hypertensives, blood sugar in diabetics and pain.’

Neurofeeedback or EEG Biofeedback , in training self -regulation of the Autonomic Nervous System, has been shown to be effective in stress- reduction  and relief for many neurological conditions, including Anxiety, Depression, Chronic Pain and Trauma.

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Alzheimer’s is Preventable | Low Energy Neurofeedback System Ossining

Alzheimer’s Disease – a form of dementia affecting 5.6 million Americans , currently incurable – is preventable, according to The Lancet Neurology, an established medical journal for brain research.

In Dr Joseph Mercola’s interview of board-certified neurologist and nutritional authority, Dr David Perlmutter what it brought out and emphasized is the important role of aerobic exercise and healthy lifestyle choices: that eating a diet high in ‘good’ fats and oils, and low in carbs can positively affect brain health and lower the risk of developing Alzheimer’s.  

Dr David Perlmutter is author of the best-selling book, ‘Grain Brain: the Surprising Truth about Wheat, Carbs and Sugar – Your Brain’s Silent Killer.’ In the book, he states: ‘Lifestyle choices, like aerobic exercise, healthy fats, reducing carbs, including whole grains, affect overall brain health, as well as risk of Alzheimer’s.’ Further, says Dr Perlmutter, ‘a hi-carb diet, of which 20% comes from wheat-based food,’ can lead to Dementia, ADHD, Anxiety, Chronic Headaches , Depression and other neurological diseases.

Gluten in wheat leads to gluten-sensitivity and the production of Zonulin in the gut, according to Dr Dasano, a pediatric gastroenterologist and research scientist directing the Center for Celiac Research & Treatment at Mass. General Hospital, Boston. Zonulin is the cornerstone of diseases characterized by permeability of the gut and inflammation in the brain – Alzheimer’s, Autism, Parkinson’s and Attention Deficit Disorders as well as auto-immune diseases’- related to consumption of carbohydrates, says Dr Perlmutter. Dr Fasano’s research shows that reaction to Zonulin is not confined to the 1.85% with Celiac, but is present in 100% of the population.

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