Positive Choices
Anxiety and Depression. A faith-based approach
Exercise, Law of Life
Review
Week one – no alcohol, meaning and purpose in life.
Week two – limit sugar and processed foods, positive mental input
Week three – light/sunshine, the Law of Speech
Speak and act consistent with your faith and not your feelings.
Exercise
Man trying to commit suicide by running.
Elise Zuke – depression struggles
3 days a week exercise
Nathan W – Running gave him his life back
Duke University – 150 patients with moderate depression
41% complete remission of depression.
85-90% response rate
at 3 months – exercise and medication same benefit
Extend study to 12 months
90% response – exercise alone
medication or medication and exercise about 60% response
American Psychiatric Association – exercise is option for first line treatment.
Anatomy
Subgenus Anterior Cingulate Gyrus
Area we experience depression/pleasure/satisfaction
People who do not exercise lose neurons in this area.
Hippocampus, Caudate Nucleus, Thalamus
Hippocampus – memory, emotions
exercisers gained brain volume in this area
Norepinephrine
When the mice exercised, the levels increased.
Produced in locus ceruleus, solitary nucleus, caudal ventrolateral nucleus. Carried throughout brain.
Important for attentiveness
Emotions, sleep and dreaming.
Venlafaxine raises norepinephrine.
5HIAA – Serotonin
When the mice exercised, the levels increased.
So exercise not only increases positive brain hormone levels, but it also increases volume of brain in positive areas.
Practical:
Start with 5 minutes walking or elliptical
Goal is 15-30 minutes most days of the week.
Bicycle
(220 – age)x 80% = target heart rate for exercise
age 80 = 112
age 70 = 120
age 60 = 128
age 50 = 136
(Stretching not helpful.)
Mental Health Topic
Wallace Hume Carothers
Professor at Harvard
Dupont chemical research division
Neoprene
Nylon
50 patents
Most brilliant chemists ever
Age 41 – suicide
Buckminster Fuller
Failed to graduate from Harvard
US Navy
Age 32 penniless – wondering if he should end his life
Made decision “To discuss what a little known penniless individual can do to better humanity.”
The next year made first patent.
Geodesic dome
Nomination for Nobel Prize
Altruism, Happiness, and Health: It’s good to be good – 2005
Retirees – those who volunteered – fewer symptoms of depression, anxiety, greater satisfaction with life.
2003 – 260 members of Presbyterian church
Less anxiety and depression with giving and receiving help. Giving significantly better
127 housewives – longevity
Those who did not belong to volunteer organization – 52% had major life event
Those who did volunteer – only 36% had major life event. (heart attack, stroke, cancer diagnosis)
Brown, Nesse at the University of Michigan
423 couples. Next 5 years 134 people died.
Reduced risk (0.54- about half) of dying in those who gave health care to spouses, friends, or neighbors.
2x increased risk of dying in those who did not give help.
Japan – more assistance to others – own physical health in good condition
Law of Life
2 Corinthians 5:14-15
He died for all, that those who live should no longer live for themselves, but live for Him who died for them.
Solomon – Everything was “all vanity”. (He lived for himself)
Elijah – 1 Kings 17:1-6
Widow fed him. God didn’t need her food. She needed God’s help.
Her helping Elijah – was God’s method of helping her.
Cuban pastoral couple
Invite guests home – always.
God gave them enough food until they got their new ration cards.
People in Stalingrad – sent kids college fund money.
God solved all our financial and legal problems.
When we use what we have to help others, God uses the situation to help us.
Be intentional
Schedule extra tie for emergencies when driving.
Try saving money so you have something to help someone else.
Think about the welfare of others higher than yourself.
