Personal Best Mind Body Optimization

Diet:

1. 40 gms a day fiber (~1.5 oz)

2. Micronutrients: critical, 1000s of them, critical for all kinds of processes: Variety is key
8 servings of fruit and vegetables: 4 colors (shades count)

3. Bread: Whole grain = unrefined flour. Whole grains must be first ingredient, not last.

4. Nutrition happens when buying not in the kitchen, eat before shopping.

5. 2 gms of salt a day

6. Alcohol: No more than 2 drinks a day. as of 2007 some wine better than zero alcohol



Vegetable garden?





Heart Attack kills the:
Sedentary
Isolated
Angry






Dopamine Levels:
Tyrosine (Almonds, Avocado, Banana, Sesame, Pumpkin)
Antioxidants:
  • Beta-carotene and carotenoids: Greens, orange vegetables and fruits, asparagus, broccoli, beets
  • Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts
  • Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots[2]
Supplements: B6 supplements and L-Phenylalanine


Blood Test
Iron
Vitamin D
Cholesterol fractions

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BioMarker

fitness 105 / 63 blood pressure

wellnessfx

1440 Southgate Ave Ste A

Daly City, CA 94015

M-Fsat, 7:00 AM-5:00 PM7:30 AM-11:30 A

Distance: 9.5 miles


Mood: Happiness:
1. don't blame yourself
2. Look at the bright side of things
3. Sunlight, especially morning Compact fluorescent bulbs mimic sunlight better than incandescent bulbs.
4. Pets: Petting a dog for just 15 minutes releases the feel-good hormones serotonin, prolactin, and oxytocin, and lowers the stress hormone cortisol, 
5. Make yourself smile
6. Eat more chocolate tryptophan
7. Get artsy
Unleash your inner Picasso and reverse your negative outlook. Participants in a Boston College study became happier when they distracted themselves by creating artwork that expressed their negative feelings. Writing in a journal has been shown to have a similar effec
8. 30 minutes or more of vigorous exercise has been shown to improve the symptoms of depression. In one study, patients who worked out regularly on a treadmill or stationary bike for 12 weeks saw the severity of their symptoms reduced by nearly 50%. Exercise has short-term benefits too: Other research has found that workouts can boost your mood for up to 12 hours.















9. Reach out and touch someone

Human touch releases uplifting endorphins like serotonin, and reduces blood pressure and heart rate, 

10.Sing a song 

11. Eat for ecstasy fish brazil nuts orange juice

12. Don’t over schedule

Feeling stressed and overwhelmed is a common trigger for depression symptoms. t’s important not to overschedule your time and take on more than you can manage. If you have complicated tasks to perform at work or at home, break them up into manageable pieces. And remember: It’s OK to slow down a bit.

13. Eat a healthy diet

What you eat affects your brain, not just your body, so if you’re feeling depressed, it’s important to eat a healthy, balanced diet rich in whole grains, fruits, vegetables, and protein. No food is a silver bullet for fighting depression, but some foods may affect your mood more than others. For example, carbohydrates and foods that contain vitamin D boost levels of serotonin, a neurotransmitter associated with mood (and the same one targeted by drugs such as Prozac). And some research suggests that omega-3 fatty acids, which are found in fish and fish-oil supplements, can help fight depression.

14. Try St. John’s wort

This herbal product is by far the most studied alternative remedy for depression, and for the most part the results have been favorable. In studies involving people with mild to moderate depression, St. John’s wort has consistently outperformed placebo, and it has held its own against prescription antidepressants. It has been shown to be similarly effective—and, in a few cases, more effective—than fluoxetine (Prozac), imipramine, and Celexa

15.Maintain a daily routine

Talk about it

16. Cognitive therapy

Negative thought patterns can cause—or contribute—to depression and anxiety, and cognitive therapy aims to turn that thinking around. During treatment, you’ll learn how to recognize harmful or irrational thoughts and replace them with more constructive ones.
17. 

Interpersonal therapy

Are interpersonal conflicts and a lack of social support causing your depression? If so, interpersonal therapy (IPT) might be right for you. In IPT, patients closely examine their relationships with family, friends, co-workers, and other key people, with the goal of resolving interpersonal conflict, improving communication, and building a more solid support network.
18. Try to act positive and happy
19. Connect with others

Method 1: Increase Dopamine Through Diet, Exercise and Adequate Sleep

  1. 1
    Eat foods rich in tyrosine. Almonds, avocados, bananas, low-fat dairy, lima beans, sesame seeds and pumpkin seeds may all help your body to produce more dopamine.

  2. 2
    Increase your intake of antioxidants. Dopamine is easy to oxidize, and antioxidants may reduce free radical damage to the brain cells that produce dopamine. Many fruits and vegetables are rich in antioxidants, including:

    • Beta-carotene and carotenoids: Greens, orange vegetables and fruits, asparagus, broccoli, beets
    • Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts
    • Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots[2]
  3. 3
    Avoid food that inhibits brain function. Such foods may include refined packaged foods, refined white flour, cholesterol, caffeine, and saturated fats. [3]

  4. 4
    Exercise regularly. Exercise increases blood calcium, which stimulates dopamine production and uptake in your brain. Try 30 to 60 minutes of walking, swimming or jogging to jump-start your dopamine

  5. 5
    Get plenty of sleep. Your brain uses very little dopamine while you sleep, which helps you to build up your supply naturally for the next day. Get at least 8 hours of sleep per night.

Method 2: Increase Dopamine By Taking Supplements or Medication

  1. 1
    Try a supplement. Some physicians recommend Vitamin B6 supplements and L-Phenylalanine to elevate dopamine in the brain. You can grab either of these at your local drugstore.[4]

  2. 2
    Take medication to increase dopamine. Depending on the symptoms you're exhibiting, your doctor can prescribe medication that will increase your dopamine levels.

    • ADHD: If you're really struggling to focus on tasks and experiencing hyperactivity, your doctor can prescribe psychostimulants like Ritalin to stimulate dopamine production in your brain.
    • Depression: Low dopamine levels are sometimes associated with depression. You can talk to your doctor about starting an antidepressant if natural methods don't work to relieve symptoms of low energy.[5]
    • Parkinson's disease: People who have Parkinson's disease often experience involuntary bodily movement. A dopamine booster called levodopa is often prescribed for Parkinson's patients.
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