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10 Simple Steps to a Healthy Brain

10 Simple Steps to a Healthy Brain

1. Regular Sleep

Approximately one in three Americans is chronically sleep deprived, sleeping less than seven hours per night. Sleep is one of four physical requirements for life, along with air, water, and food. Yet far too many people fail to provide their brain and body with adequate sleep.

Chronic sleep deprivation is devastating to brain health. Without regular adequate sleep brain function is impaired, particularly the part of the brain in which we attend, focus, organize, plan, self-restrain, calm self and modulate mood.

Chronic sleep deprivation results in higher activation of the brain stress circuits, with subsequent increase in inflammation and oxidative stress – cellular damage to body and brain. This increases the risk for illness of brain and body such as, diabetes, obesity, depression and dementia.

A healthy brain requires regular sleep.

2. Regular Exercise (Both Physical & Mental)

According to the Centers for Disease Control, more than one third of US adults (35.7%) are obese.

Obesity is a high inflammatory state that reduces quality and length of life and results in accelerated aging and loss of brain tissue. A combination of a high sugar, high saturated fat diet and lack of regular exercise are primary contributing factors to obesity.

Regular exercise not only results in better physical health, and generally better weight profile, but also causes a cascade of beneficial events for the brain. Regular exercise causes the muscles to produce powerful anti-inflammatory cytokines that reduce inflammation. Exercise increases blood vessel growth in the brain improving oxygenation. Additionally, regular exercise causes the brain to produce proteins that stimulate the brain to make new neurons and increase the growth neuron-to-neuron connections. People who exercise regularly are at lower risk for dementia. Finally, exercising the brain itself by engaging in mentally stimulating activities, puzzles, Bible study, learning a new language etc. activates growth factors that promote brain health. If you don’t use it, you will lose it – so exercise regularly!

3. Hydration

Water is the single largest component of your body comprising well more than half of your body weight. Every cell of the body requires water. Water is essential for the functioning of our cells and the removal of waste products of metabolism.

Dehydration shrinks the cells of the body and their function becomes impaired. This results in increased oxidative stress and inability to clear toxins, which results in greater damage to our cells, including our brain. Concentration, memory and general alertness can be negatively affected by dehydration.

An average adult should drink eight 8-ounce glasses of water each day, and more if exercising vigorously, or working in hot humid environments in which sweating profusely.

4. Healthy Diet

You have probably heard the old adage we are what we eat. Well there is much truth in this saying. What we eat provides the nutrients and building blocks from which the tissues of our bodies are made.

Diets high in sugar and saturated fats increase inflammation and oxidative stress accelerating the aging process and decline in brain function. Conversely, diets high in fruits, nuts, grains, vegetables, cold-water fish, olive oil, provide antioxidants, which reduce inflammation and slow the aging process.

In general, the more highly processed the food the less healthy and more damaging to body and brain. The less processed the food the healthier for body and brain.

5. Avoid Toxins

It doesn’t take much brain power to figure out that tobacco, heavy alcohol use, and illegal drugs are damaging to body and brain and accelerate the aging process. But one toxin often missed is high caffeine use. While one or two caffeinated beverages may not confer great risk, higher amounts do increase inflammation, interfere with sleep, reduce blood flow to the brain and increase oxidative stress on the brain.

Other potential toxins, for which we have concern, but not solid evidence, include the myriad of man-made chemicals infused into our society. Read the labels on many household items and you will discover a long list of man-made chemicals, to which we are daily exposed. Only time and research will tell the full impact on physical and mental health these substances are having.

6. Forgive

Grudge holding, bitterness, resentment are toxic emotions that activate the brain’s stress pathways causing activation of inflammatory factors. Failure to resolve such feelings results in increased oxidative stress and damage to physical, mental and relational health. Forgiving those who have offended us does not mean what they did was okay, but relieves us of carrying the toxic emotions of anger and resentment everywhere we go and over time ruining our own health.

7. Develop Healthy Relationships

Relationship conflict activates the brain’s stress circuits, which turns on the immune system causing increase levels of inflammatory factors. Chronic relationship conflict also interferes with regular sleep. The combined effect of increased inflammation and sleep deprivation accelerate aging and undermine brain health. People with chronic relationship problems have higher rates of mental and physical health problems.

Conversely, healthy relationships are protective and reduce the incidence of both physical and mental health problems. Adolescents who grow up in homes in which they have one adult who is a close confidant perform better in school, get more awards, have less depression and lower rates of drug problems.

8. Be a Giver

Multiple studies have demonstrated that persons who are involved in any form of regular volunteerism have better physical health, lower blood pressure, are on less medicines, maintain independence longer in life and have lower rates of dementia.

Loving other people is healthy for the brain.

9. Minimize Theatrical Entertainment

Brain research has demonstrated that theatrical entertainment (but not education programming) alters the brain structure, resulting in decreased development of the prefrontal cortex (higher brain where we plan, organize, self-restrain, attend, have good judgment), and over development of the limbic system (lower brain where we experience fear and irritability). This occurs in a dose dependent fashion, meaning the more TV watched the more damaged done. This imbalance increases the risk for attention problems as well as anxiety and mood problems.

Minimizing theatrical entertainment is protective for the brain.

10. Build relationship with God of Love

Individuals with a healthy spirituality, focusing on a God of love, have reduced anxiety, stress and overall more meaningful and satisfied life. Research shows healthy spirituality reduces rates of suicide, increases life satisfaction scores, and general results in healthier relationships and lifestyle.

Conversely, God constructs that incite fear are associated with increased anxiety, dread, worry, relationship conflict and a general sense of life dissatisfaction, all of which increase inflammation and are unhealthy for the brain.

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Testimony 26

Your teachings about our heavenly Father have changed my life. Thank you sooooooo very very much! I know He’s doing some serious healing in my heart and life and I look forward to each new day to learn something new about Him and to just hear you speak about Him. Thank you, forever.

Nancy S.

 

Testimony 49

I came into the church at 21, but that is as far as it went. I was so confused about what love is. I couldn’t find it in the bible, because I am not a person that can read between the lines. I have no logic. I have read many, many books; trying to figure out the crux of the matter. They were helpful, but something was still missing. I have become very frustrated to the point of crying out to God, “Where can I go?”  I needed some basics.

I found two books, written by Timothy Jennings, MD, to be very helpful. God showed me that I had lived my whole life in fear. I didn’t even see it. Now, I do. God is so good.  I discovered the “The Remedy”  Dr. Jennings new book, “The God-Shaped Heart!” Oh, I was so excited, I purchased them right away.

I can get rid of most of my books, because “The Remedy” brings the Love of God out so clearly, even I can’t miss it. Now, I want to sit and read my Bible. Wow, what a revelation! It is just simply Awesome! I am so grateful to Jehovah Almighty for hearing my prayer for more understanding! I am so encouraged!

Jackie S.

 

Testimony 30

God lead me to your book “The God-Shaped Brain” while I was searching for another book about the brain and then to your interview about your book on HeartWise Ministries [where] I found out about [Come And Reason Ministries]. I’m now devouring the webcasts of your Bible studies. I have been so greatly blessed and I thank God so much for your courage to speak the Truth in love no matter what. Listening to you contrast the two opposing systems (laws) and digging deep to unearth the hidden treasures in the Bible makes me so incredibly happy and I feel very blessed to be part of your Bible Study Group although I live far away. I am just so excited that there is a group of people that is spreading the Truth about the character of God and it saddens me how few realize what our Father in Heaven is really like.

Kessy B., Australia

 

Testimony 53

I was so blessed by a friend who gave me your book, “The God Shaped Brain,” while I was sitting in church asking God to please help me learn more about Him and help me not to be so confused and scared. That was about 2 years ago. Your books have helped me to love God even more. I’m not confused or scared anymore! I have listened to all of your bible study classes and feel like I know the wonderful people that attend every week. Thank you for all that you’re doing in spreading the true message about God and His law of love. God bless you and your whole class.

Elssy P., Modesto, CA, USA

 

Testimony 23

I would just like to add my voice to the many people who, I believe, must have contacted you to express their appreciation for the “Healing the Mind” DVDs. I’ve been listening to your Bible study class discussions for many years and I’ve been personally blessed by your research and teaching about the character of God.

L. G., Oakland, MI, USA

 

Testimony 67

I was introduced to Come And Reason by a friend of my mother-in-law, who gave me several CD’s of Dr. Jennings. The clarity of the message and recognition that God’s is a God of love was so clear, advancing beyond Dr. Maxwell’s message. However, grappled with Maxwell saying God used emergency measures for the fallen world. Now after several years of being a regular listener of the Come And Reasoning bible study class and attending Jennings’ meetings in Dallas/Fort Worth, TX, things are becoming clearer for me. Design law versus imposed law has added so much to my personal understanding of theology. This message has really impacted my work in counseling so many people miserable because they are searching for and trusting human governments to create order and peace or believing in a God who says love Me or I will kill you. I am grateful that I have an alternative view to offer my clients that makes sense. I teach a bible study class on a semi-regular basis and I value the materials that Come And Reason so freely offers to aid me in presenting this vital message. Thank you for continuing to provide advancement in our very limited understanding of a Infinite God that is rational and believable.

Dr. Roger D, Arlington, TX, USA

 

Testimony 15

I have been sharing Come And Reason Ministries Bible study lessons with several folk. You have such a beautiful view of the plan of salvation. If we had this message preached when I was young, my generation would still all be in church.

H. R., New Zealand

Testimony 14

We really appreciate your views on the judgment and they make good sense considering our free choice.

Anonymous

 

Testimony 40

I was brought up in a different faith and have been petrified my whole life of God. I believed that I would burn in hell for eternity. When I was 12 I started pursuing the things of this world, but for the next 45 years the Spirit was always calling me, as I knew there was a God through nature. I could see the vast sea of stars in the universe and knew there was something bigger out there. Five years ago, through a Revelation seminar, I was blessed to learn about God’s character and government.

Then I found Come and Reason Ministries and have come under some extreme pressure when I speak about the ministry. One time a member sent me an internet article titled “Whats wrong with Tim Jennings?” I asked her what she thought of it and she said “I don’t know, I didn’t read it.”

I have always wanted to find out for myself the truth about God, so I stayed with the Design Law construct and have been liberated to understand the big picture. Once we consider Design Law, all other Bible stories and prophecies seem to fit perfectly. It is truly beautiful to see people grasping how God operates this Universe of Love and the liberation it has provided in their lives. It blows my mind to see how consistent Design law is with what our founders believed. I hear statements like “This makes so much sense.”

Tom W., Mt. Pleasant, MI, USA

 

Testimony 16

Your seminars are still inspiring and changing our lives and we continue to share the principles we have learned from you. Your ministry has changed our lives!

E.W.

 

Testimony 47

I can’t even begin to thank you and your ministry enough for introducing me to the Truth about a loving and merciful God! I have my daughter and her in-laws to thank for sharing with me “The God-Shaped Brain” as well as your website. I listen to the Bible study class lessons on my daily walk. May God continue to bless your thirst-quenching ministry!

Liz H., Port Angeles, WA, USA

 

 

Testimony 36

Thank you and may God continue to bless you as you share with others the intricacies of how we are all “fearfully and wonderfully made”. I must share that you have opened a whole new world to me, and I have found tremendous healing through what you have shared in two of your books, “Could It Be This Simple?” and “The God Shaped Brain.” I praise God for what you shared, what I have learned, and how I have grown and healed! My prayer is that My Precious Jesus will be seen by others in the way I live, act, talk, etc. and they may be encouraged to know He is truly a GREAT God of LOVE, desiring that no one should perish! God Bless you in your continued endeavors to present Him as He really is!

Joleen H. GA, USA

 

Testimony 41

I have been blessed by your ministry. I have experienced personally, and deeply resonate with, the God of love and the beautiful picture of God’s character that you present. I have seen your seminar series on YouTube, read ‘The Journal of the Watcher’ book, used your mobile app, and also listen/study the bible study lesson with you each week. I concur with many of the thoughts and perspectives that you share. I understand your conclusions on natural laws vs imposed law and the legal/penal substitution (incorrect diagnosis). This makes perfect sense to me.

Bless you for all you do.

Melissa L.

 

Testimony 18

The Healing the Mind DVD set tarted me on a journey that has changed my relationship with our loving God more significantly than any other study, and brought me to your book and Bible study podcasts, which I now listen to daily, thanks to the availability of archived content on your site and on iTunes.

Anonymous

 

Testimony 7

Ok, so last night I listened to “The Law of Liberty” and “How to Achieve Victory: Freedom, Truth and Spirtual Warfare.” These are both MY ABSOLUTE FAVORITES so far! The logic is just soooooo beautiful. I had to re-listen to them a couple of times. I just want to EXPLODE! (<< we assume with joy and happiness)

N. B., Canada