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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 56

I cannot thank you enough for opening my understanding to the beautiful truth of God’s Law of Love and how it applies to everything. I have been a Christian for over forty years, but I feel like I am only now seeing with my eyes open. Thank you, Thank you, Thank you!!

Tammy Cinzio, Australia

 

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 31

It was very touching to hear the testimony of your class share how viewing God’s true character has changed their lives. My feelings are the same – there is so much freedom in knowing that God LOVES me – regardless of my… just, REGARDLESS! I’m still blown away by the true gospel, the fact that God is not ready to strike us when we fail. He is not arbitrary. He simply loves us and warns of the natural consequences because He can’t stand to see us suffer. I AM IN LOVE WITH THIS GOD!!!

Ceil V.,  UT, USA

 

Testimony 4

I’m a youth leader in South Africa. We as a youth group are currently using a lot of the material on the Come and Reason site. Since we’ve started using the material, our youth group has grown.

R. V. N., South Africa

 

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 24

I wanted to thank you very much for presenting your understanding of God. I’ve always been troubled by this question: Why did Jesus have to die? Since my conversion I understood that The Father & Jesus are one, I did not have issues with that. But was there not any other way to save us than for Jesus to die? I guess I actually had a question about God – if He is so wise, how come He did not find another way? I did not see the real ‘beauty’  in the cross. Only when you explained the picture in the medical context, Jesus providing medicine for my selfishness, have I started to finally ‘see the light’. Thank you so much. Your seminar, “Healing the Mind,” are absolutely marvelous & have shared them with my family and many other people, including colleagues at work. Thanks, thanks, thanks. May God bless you abundantly in your ministry.

M. W., Australia

 

Testimony 70

I have been watching you for many years and have learned to love God with all my heart. I was raised by a loving Christian mother that had been lied to about who God really was, so our religious upbringing was hell fire and damnation. As soon as I was old enough and moved out, I not only left the church, I ran as fast as I could to get away from it. Sad to say, it wasn’t until the past couple of years that I learned and understand who my Father really is and how much He loves me. I understand God’s Design Laws (which make sense) and when I’m teaching my church Bible study class, I’m able to really put to use the things I’ve been learning and Holy Spirit is leading. Thank you for introducing me to my Father of true, pure love. Everyday with Him is new and exciting. One thing that breaks my heart is that I didn’t know Him sooner. God Bless you and your ministry!

Judy Phelps, Reno, NV, USA

Testimony 27

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 46

Over the past couple of years God has been expanding my view of Himself and His character. Along my approximately 40-year journey, I have often had questions, but was hesitant to voice these and step outside the traditionally accepted thinking, for fear of admitting that I may in fact be eternally lost. In the recesses of my thinking has been the thought – if one blindly accepts (which is widely regarded as “real faith”) and does not question, is this really ‘truth?’ I often find it challenging to grapple with very theological ‘speak,’ but Dr. Jennings has a real gift of explaining spiritual concepts with clear practical examples. The weekly discussions are growing my Christian experience and slowly changing my view of how to live as a child of God in today’s complex world. Finally the whole Old Testament sanctuary teaching moved in my mind from fantasy to reality!

Beverly S., South Africa

 

Testimony 71

When I was 9 years old, I remember setting at our devotional table with a hunger and thirst for God that wanted more, deeper, BETTER. I can remember literally crying and pounding on the table, “I know these teachers didn’t mean to give us error. They taught what THEY had been TAUGHT, but didn’t ANYBODY READ THE BOOK?!?!?” It mattered to me then. It mattered to me as a teenager. It matters now as I teach bible classes. It didn’t have to be so hard as I watched so many give up and lay God’s great plan and gift of salvation aside as being “impossible.” Then, a friend sent me a link to Come And Reason’s website. I grew excited. YES! FINALLY! Then another friend told me to stay away, saying her son had just broken up with a girl because she was involved with Come And Reason and that “Tim Jennings preaches a false gospel.” But, AFTER many years of developing an authentic and, dare I say FUN relationship with Jesus, through the Holy Spirit I see this message has been around a LONG time, since the apostle Paul, Ellen White, Graham Maxwell, Ray Foucher, and yourself (though I admit, you’ve made me back up, rewind and replay the clips, and get out my well-worn Bible on a few things.) I’m so thankful I have found LIGHT during these DARK days. I am not alone.

Vicki DiNitto

Testimony 25

I just want to say thank you so much for your conversations via YouTube. I regularly tune in to your lectures, “Let’s Talk” sessions, and many others. Through these I’ve found greater depth and meaning to God’s word. Thanks for all that you do and please continue. I’m currently working in the middle of Silicon Valley at Stanford University. I feel like God really has me in the right place right now and I’m sensing that your teachings might be part of it.

B. F., Silicon Valley, CA, USA

 

Testimony 2

I continue to enjoy your lessons every week. The more that I research your conclusions, the more I am convinced that the Holy Spirit has lead you to distill out the essence of human redemption. Thank you for your courageous stand for the truth.

S. G., TX, USA

 

Testimony 34

I was introduced to Come and Reason Ministries by accident, via a passing comment made in a bible study class we were visiting. I checked this website out and my life was changed. The understanding of the truth of God’s character, and how we apply it, is so right. The tricky part is consistently applying which “lens” to look through. As I began to understand, I started sharing the basics of this understanding with a discussion group I was leading and, suddenly, a lot of things started to make sense that never used to. At the same time, I enjoyed an amazing opportunity. I was able to conduct a full bible study at WORK! What an amazing experience! It is such a joy to share the truth about God and to share how it all fits in the war between God and Satan. So many people benefit when we have a correct understanding about how God works and who He really is! Thank you for this transformational understanding. Keep up the good work! God Bless you!

Tony P., CA, USA

 

Testimony 13

I borrowed “Healing The Mind” DVDs from a friend and showed them at my home for a small gathering of women friends. Neither of my friends are Adventist, but they both enjoyed and embraced the messages you taught. In fact, one of the ladies prayed out loud in our group and that was the first time she had ever had public prayer.

J.B. ,Dalles, OR, USA

 

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