Positive Choices
Anxiety and Depression. A faith-based approach
Nutrition and Positive Mental Input
By Beholding We Become Changed
Review
Goal is mental health with meaning and purpose.
Neuroanatomy:
Frontal lobe – judgement
Prefrontal cortex – consciousness
Temporal lobe – emotions
Parietal lobe – sensory and motor
Occipital lobe – vision
Amygdala – fear
Subglossal subcallosal gyrus – improves mood and sleep, decreases anxiety
Insula – modulates pain, anger, fear, and sadness
Take care of your brain, because it is who you are.
Synapses – we have power of choice, because we can change pathways.
If change neurotransmitter —> change pathway
Associative pathways – modify what happens in the synapse
Can affect presynaptic neuron, postsynaptic neuron, or synapse itself
These are choices we can make
Neurotransmitter – Serotonin
Derivative of tryptophan
Produced in brainstem – pons, midbrain, median Raphe nuclei
Affects anxiety, happiness, mood, libido
Low levels associated with depression
Tryptophan is amino acid.
Dependent on food intake.
Can affect serotonin level with diet. High protein can deplete serotonin.
Healthy levels with eating plant proteins, complex carbohydrates, legumes
Harvard Health Letter – premium fuel. Refined sugar and processed food is harmful.
Plant based diet – more antioxidants
AHS – better diet, better mental health scores
Mediterranean diet – 25-35% lower risk of depression
University UK – sweets, cookies, snacks and fast foods – highest depression scores, highest perceived stress.
University in UAE – PMS, worse with high calorie, fat, sugar, and salt
Protective with fruit, non-starchy vegetables, high in fiber, phytochemicals, and antioxidants
How to increase serotonin without medication – study from Montreal
Serotonin levels changed with thinking positive or negative – using actors
Measured using labeled tryptophan
The Law of the Mind
Genesis 1:27
Created in God’s image
2 Corinthians 3:18 – By beholding the glory of the Lord we are being changed into the same image.
Studies:
TV viewing – tracked 17 years, over 3 hours/day – much more likely to commit violent assaults.
Univ of Michigan – tracked 15 years – exposure to media violence predicted aggressive behavior
Violent video game – more hostile, more arguments, poorly in school
Rand Corporation – TV sex – top 90% double sexual activity compared to bottom 10%
AAP, AMA, AA child psychiatry – harmful. – evidence “overwhelming”
Violent or aggressive behavior, sexual activity, obesity, poor body image, and decreased school performance – affected by TV watching.
William Randolph Hearst
News is something somebody doesn’t want printed; all else is advertising.
Citizen Kane
Standard fare for news today.
Oscar Heinrich
Sharing positive stories. The gospel and Christ’s power to change lives.
1 Corinthians 15:49. And just as we have borne the likeness of the earthly man, so shall we bear the likeness of the man from heaven.
Philippians 4:8 Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue and if there be any praise, think on these things.
Goals:
Limit sugar containing foods, replace with fruits and vegetables
Avoid negative input – no news this week. Replace with positive stories/media.
