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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 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 48

I just want to tell you how blessed I have been reading “The Remedy!” It has become a daily part of my devotional relationship with God. In it I have found a God of love and a God that loves me! The bible has come alive for me! It is the first time that I can say that I have felt hope fill my heart as I have read God’s word. This is good news I can share! Thank you, Dr Jennings! Thank you for your heart for others. I can’t put into words how this has set me free! It has strengthened my trust and love for God.

Jason H.

 

Testimony 9

I really enjoy with you the view of a gracious God. Thank you for sharing the work you are allowing the Lord to do in you.

L., Queensland, Australia

 

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 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 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 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 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 58

I have been watching your videos in The Power of Love seminar and I must say these have liberated me and have improved my relationship with the Lord. I am no longer terrified of him as I was before following your teachings.

Thando N., South Africa

 

Testimony 69

After reading your book, ‘Could It Be This Simple,’ someone was explaining Christianity in a way that made sense to me for the first time in my life. One morning, I simply prayed “I’m sorry and I love you.” As soon as I silently said that, I could literally feel God’s presence and light flood down on me from above and fill me up with love and joy. I sat there crying my eyes out, because I was so overpowered with this feeling of love and joy. It was just so incredible. I hope that more people can read this book and get a blessing from it. It’s really amazing.

Rachael H.

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 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 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 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 28

I have been following your Bible study class for about a year now. I must say I am impressed with how your ministry has grown. I took it upon myself to listen to all your lesson podcasts from the past and they have both enriched me physically, mentally, emotionally and spiritually. I have learnt a lot from this class. I have also noticed how the class has grown in spiritual strength. One of the things that benefited me is that now I am not afraid of God. I use to be, but now it has melted away. The second thing is that you helped me to have a real life relationship with God. Now He is my friend that was always there and I love having him with me all the time. Thirdly, because of this class, it inspired me to take over and lead a class. I have called it “Let Us Reason Together,” adapting your inquisitive style and creating a class of free thinkers.

T. Banda, Malawi, Africa