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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 51

I Love This Ministry!!!!!!! I see first hand how this message is desperately needed, how erroneous beliefs about God and His Character negatively affect humanity at every level. I thank God for your ministry, as I was searching on my own and was discovering some of your same beliefs and was blown away when I found your ministry. I know you hear it all the time, but it is truly life changing. May God continue to reveal His Will to you and Bless you!

Eric S., Sanford, FL, USA

 

Testimony 19

I truly believe that to know who God really is the first step to understand ourselves in a balanced and kind way, so the healing can take place. Your approach really makes sense – Thank you for your ministry!

A.M., Pittsburg, PA, USA

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 5

We listen to your bible studies lessons in our class in Montana. You actually were the main reason I decided to get a laptop, so I can go to your site and listen, read, learn, and print the class notes. I am so grateful to learn the correct view of God and his character. Now, to just have others have an interest in knowing, so I can share it with them. Good thoughts your way.

R. N., MT, USA

 

Testimony 63

I’ve been very blessed by “The God Shaped Brain” and this ministry, through video and podcast, over the last few years. It’s truly opened up my eyes more to the truth about God and the importance of that truth in the present world. The message is so inviting, freeing and enlightening and MORE people need to know about it. I believe it is the last message that can truly, not only prepare a people for salvation and translation, but vindicate the character of God.

Michael V., Yonkers, NY, USA

 

Testimony 62

I would like to express my thanks to the C&R team for creating a platform from which people can learn to trust in God and grow. My life is a witness to the effectiveness of this ministry. Without believing the truth about God as you have shown, I don’t know what my life would be like. I had given up on God helping me with certain sins – it was all useless. Given that the scripture is clear and God is so good, how could I have betrayed him so many times? I was a yo-yo christian; spinning up and down. My faith and enthusiasm was driven by discoveries/threats that prophecy is about to be fulfilled. But when I watched your “Healing the Mind” seminar, it was like a light finally went on. I could see God had no plan to hurt me, the danger came from sin, and that He is working to protect me and strengthen me. Thank you for allowing God to use you. The message God gave C&R saved my life!

Antony N. – Hobart, Australia

 

Testimony 42

I am just writing to say that I have been so blessed by the teachings of Come And Reason Minitries recently. I watched last week’s bible study lesson on Youtube and am thankful that the error in the printed lesson guide you use was pointed out and this week’s study was of equal benefit, if not more so. My understanding of God’s nature has been very confused of late and I am so grateful for clarity in this matter. I have never really fully understood previously how a good God can cause bad things to happen and now I realise that He doesn’t, it’s a natural consequence of sin. May the almighty Father and His Son, our Saviour Jesus Christ, continue to bless your ministry.

Laura P., United Kingdom

 

Testimony 61

I grew up in a prominent protestant church and had what I like to call religious anxiety. I’ve always had questions about God and Salvation that no one could seem to answer.  I didn’t know how to find resolution. During 2020, at the height of my anxiety, I fell to my knees and begged God to show me truth and light and to give me the hope that I’ve been longing for. Days later, I stumbled upon your online videos and it was like a veil was lifted and EVERYTHING made sense! For the first time in my almost 39 years of life, my religious/spiritual anxiety has lessened. I feel a sense of freedom and peace I’ve NEVER had before… and it’s all because my view of God has changed. Thank you!

Ashleighn C.

 

Testimony 64

I’ve been reading the bible and walking with Jesus since I was around 16. I’m 42 now. I’ve mostly been alone in my walk although I went to several churches in different denominations. For the past 3 years God has been showing me His character of agape. It’s been a blessing and changed how I view God and my walk with Jesus. About a year ago I came across the power of love and the principles of design law. These teachings changed how I read scripture and have been such a beautiful blessing. I’m very excited and grateful for these truths. We share these truths of agape, design law and the reality of the principles of the two trees in the garden of Eden with people on Facebook and YouTube. People all over are learning to trust God and His agape design law which makes life possible. Thank you for everything you shared with me. May God continue to bless your ministry and lives.

Bradley M., Hinsdale, NY, 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 43

Two years ago I stumbled upon your book, “Could It Be This Simple,” and then found “The God-Shaped Brain” videos on YouTube, your bible study class, and the ‘Come And Reason’ mobile app. I shared your book with a friend and after nine months of showing love, patience, and kindness this person has been changed by the love of God, too. The same love that healed me, I now express to other women in tangible ways, such as to a Baptist woman with high anxiety and childhood trauma. She was extremely happy and relieved when I shared about the so-called “judgment of God” and burning in hell. She had no desire to serve a God that was so harsh. I have repeated the phrase dozens of times to her. “What we believe has power over us, but we have power over what we believe…”

This message that you are sharing has changed my life. I will continue to serve other women and bring this message of God’s healing love to their lives by sharing your books, YouTube videos, and The Remedy Bible app. Keep up the good work. Don’t be discouraged. God is doing a mighty work in and through this ministry!

Jill L., Midwest, USA

 

Testimony 11

I would love to have a copy of “Healing the Mind” DVDs to have in my therapy office. I enjoy having clients check out materials to enhance their therapy experience. I have sat under Dr. Jennings’ teaching at an American Association of Christian Counselors convention and respect his work greatly.

K.B., LA, USA

 

Testimony 52

Your unique way in spreading the truth is what we all need today. Most of us don’t recognize the contamination coming from all the lies and selfishness in the world. Because of our fear of death, we forgot how to live. Lies left and right. I was losing hope and faith, because of so many ideas that are always contradicting each other – so many questions answered by other, more complicated, questions – until I found your channel on YouTube.

You did not just give me answers, you also taught me how to answer new questions that arise in my mind. Now I see things differently. I see God’s mercy, grace, and Love everywhere, in spite of all the chaos that we all have done as humans. I don’t fear death anymore. Accepting the Truth and Love about God is truly a genuine Freedom from all the confusions, sufferings, selfishness, pain, and death.

I just wanted to say, thank you, sooooo much for revealing the real Remedy for our infected life. I have a new hope and now see the world in a different perspective!

Wheinny P., University Place, WA, USA

 

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 72

I am blown away by the truth that you present. God’s Design Law makes so much sense! You have validated my impression that, if God is love, He would not kill those who don’t want to know him. If God gives us choice, then how can He destroy us if our choice is not to follow him. Thank you for opening my eyes and heart to the pure love of God seen through Jesus. The love I now have for Jesus is deeper and free from condemnation. My heart has been opened to love others as Jesus loves me. May God continue to bless your God-given insight into His word and your ministry. The truth has set me free!

H. Miller, Centereach, NY