1504 08-health
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The document discusses various ways to improve physical and mental health through exercise, mindfulness meditation, sleep, and touch. It notes that exercise reduces depression and anxiety while improving mood, cognitive functioning, and physical health. Mindfulness meditation changes the brain's structure and decreases stress and negative emotions. Sufficient sleep is important for immune function, mood, weight control and cognitive performance. Non-sexual touch such as hugs are necessary for survival, well-being and growth.
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This document provides a lesson plan for teaching 5th and 6th grade students about stress. It defines stress, explains how stress physically affects the body through the release of hormones like cortisol and adrenaline, and how it impacts various bodily systems. The lesson teaches students how to identify stress in themselves, prevent stress from becoming overwhelming, and reduce stress through exercises like deep breathing, neck relaxation, reframing negative thoughts, and more. It assesses students' understanding of these key stress concepts.
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The document discusses mental fitness and its importance. It summarizes research from several scientists and doctors such as Dr. Richard Davidson, Dr. Candace Pert, and Dr. Elmer Green. Their research showed that the mind can affect the body, positive emotions can shift brain activation to the left side, and meditation/imagery can control physiological functions. Exercising and challenging the mind through activities, social interaction, meditation, and a healthy lifestyle can promote mental fitness and prevent cognitive decline.
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1504 08-health
- 1. Healthy Body, Healthy Mind
- 4. “ Perhaps the most fundamental development in behavioral medicine is the recognition that we can no longer think about health as being solely a characteristic of the body or the mind because body and mind are interconnected.”
- 11. Recovery in Sports Derek Clayton Joan Benoit
- 15. Exercise: The Unsung Hero “ In a way, exercise can be thought of as a psychiatrist’s dream treatment. It works on anxiety, on panic disorder, and on stress in general, which has a lot to do with depression. And it generates the release of neurotransmitters—norepinephrine, serotonin, and dopamine—that are very similar to our most important psychiatric medicines. Having a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin, right where it is supposed to go.” John Ratey
- 21. Growing Tip Statistic “ The process itself has some extraordinary qualities, but not necessarily the subject. The important idea is that this process is within the reach of anyone who applies himself or herself with enough determination.” Lama Oser “ From the perspective of neuroscience, the point of all this research has nothing to do with demonstrating that Oser or any other extraordinary person may be remarkable in him-or herself, but rather to stretch the field’s assumptions about human possibility. Some of these key assumptions have already begun to expand, in part due to a revolution in neuroscience’s supposition about the malleability of the brain itself.” Daniel Goleman
- 24. “ With the shift from trying to ignore or eliminate physical discomfort to paying attention with friendly curiosity, we can transform our experience.” “ Trying to get rid of depression in the usual problem solving way, trying to ‘fix’ what’s ‘wrong’ with us, just digs us in deeper.... rumination is part of the problem, not part of the solution.” From Doing to Being (William et al. 2007)
- 25. Breathing Shallow breathing Stress/Anxiety Deep breathing Calm/wellbeing
- 26. Breathing “ If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” Andrew Weil
- 30. Good Night, Good Life “ Effects of sleep deprivation on health and well-being have been documented by research. Cognitive skills and physical performance are impaired by sleep deprivation, but mood is affected even more. People who get less than a full night's sleep are prone to feel less happy, more stressed, more physically frail and more mentally and physically exhausted as a result. Sufficient sleep makes us feel better, happier, more vigorous and vital.” William Dement