One of the benefits of exercise is not just for your immune system, but for the quality of your sleep. Exercise actually enables you to generate time. You will manufacture minutes. The reason is because of IL-1 and getting that extra Delta sleep. As a consequence, you'll spend more time in deep, restful sleep, enabling you to sleep more efficiently and probably awaken before the alarm clock goes off. Once people start doing this, they report waking 10 to 15 minutes before the alarm clock. You multiply that extra ten minutes per day by seven days a week by 365 days a year and you're going to generate the time that you spent exercising because you don't have to do that much in order to maintain optimal immunity. Most studies show working out a minimum of three days a week for 30 minutes at a time, not even running, just brisk walking, is really all you need to do. Obviously, if you want to build up cardiovascular fitness, you need to be in the aerobics zone, or if you are training for a master sporting event, you need to do it for longer. But for the immune system, it doesn't take that much. Now, it's true that we need carbohydrates. They are the brain's principal energy source. In fact, of a single teaspoon of blood sugar circulating in your system at any given moment, your brain requires about two-thirds. But the brain and body can use only a very limited amount of carbohydrate. When there are more carbs in the bloodstream than are necessary for fuel, your body tries to store them for future use in the form of a string of glucose molecules called glycogen. Glycogen is deposited first in the muscles and liver. But there's not very much storage room in those cells, and the carbs that overflow this small storage capacity go immediately into body fat. By some estimates, the average American consumes 156 pounds of sugar in a year. Now, consider what happens to this overabundance of sugar, plus many hundreds of pounds of other refined or high-glycemic carbohydrates. This quantity so far exceeds the body's requirements that about three-fourths of this carbohydrate goes directly to body fat.

Meanwhile, high insulin levels stimulate the release of the single most powerful fat-storing hormone, lipoprotein lipase (LPL). This is the hormone that sets up your 25 billion fat cells to do two things that, taken to extremes, are detrimental to your health. First, LPL tells those cells to store more fat, starting immediately. Second, it helps protect that fat from being released or burned as fuel in the future. Investigations into the causes of anxiety are clear that anxiety, panic, and depression can be hereditary, and that usually, anxiety is a concern for several members of the same family. If a parent or sibling has a history of an anxiety disorder, a child's risk increases four- to six-fold for developing symptoms herself. This is because the structure of the brain and its processes are inherited. However, science is coming out with solid science that not only can you change your brain but also your DNA (genetic makeup). Studies on consciousness and awareness now prove human beings can actually influence what gets passed on to future generations. Families with patterns of anxiety can now take faith that the cycle of unnecessary worry can truly be broken. People who have no family history of the disorder can develop anxiety as well. Knowing your family history helps you and any professionals supporting you make clear, conscious decisions about what steps to take. One interesting study has recently found that lack of activity is even associated with personality change, and by this I mean change for the worse.3 Overall, lower levels of physical activity were associated with changes in three of the Big Five' factors of personality (these are openness, conscientiousness, extraversion, agreeableness and neuroticism, easy to remember as OCEAN).4 Lower levels of physical activity were associated with declines in openness, extraversion and agreeableness, suggesting adetrimental' pattern of long-term personality change. Even minimal levels of activity were found to have a moderating effect on personality change. Those individuals who were the most inactive were the ones most likely to show these negative personality changes. The pathway channelling these negative changes is unclear, but is likely to involve the usual increases in illness and lack of well-being associated with prolonged inactivity; the limitations to activities of daily living associated with inactivity; changes in general cognitive function; and perhaps even changes in mood. Given what we know, it's highly likely that a simple behavioural change - lots of walking - would be a viable way of reversing negative changes in personality resulting from a sessile life. In Dr. Esselstyns</a> article, he writes that, "Women in the United States were twenty times more likely than women in Kenya to develop breast cancer. <a href=''>And</a> in the early 1950's, breast cancer was almost unknown in Japan (later, the rates began to rise as the Japanese adopted lifestyles-and eating habits-more like those of affluent Westerners). <br /><br /><a href=''>A</a> close look at the cultures with low rates of breast cancer showed an obvious common denominator: a low intake of dietary fat and correspondingly low cholesterol levels. <a href=''>The</a> same was true for cancers of the colon, prostate, and ovary and for diabetes and obesity." Dr. <a href=''>Esselstyn</a> believes that if you maintain a cholesterol level below 150 mg/dL (3.88mmol/L) or LDL level under 80mg/dL (2.07mmol/L) you will be free of heart disease, even if you have a genetic predisposition to the disease; furthermore you are less likely to get other chronic diseases. <a href=''>He</a> writes that most people can reduce their cholesterol to this level with diet alone. <a href=''>His</a> recommended diet is quite strict in that you cannot eat meat, poultry, fish, dairy products and you must not eat any kind of oil which includes olive oil. <a href=''>He</a> recommends that you not eat nuts or avocados. <a href=''>You</a> can eat all other vegetables and fruit and whole grain products such as bread and pasta but you cannot add extra fat. <a href=''>No</a> white flour products can be consumed. <a href=''>Your</a> diet should be plant-based. <a href=''>The</a> ethics and morals that a culture possesses are determined by the people that live in it. <a href=''>The</a> decisions that we take will have an impact on those around us. <a href=''>Both</a> locally and globally. <a href=''>The</a> questions to develop this positive vision are "What is best for each of us and all of us?" "What are our highest aspirations?" "How do we get from where we are to where we would rather be?" "What are the skills and approaches that will help us most with this journey? <a href=''>And</a> how do we spread these to others when it is appropriate?" Have you noticed how many people want to "make a difference"? <a href=''>There</a> has certainly been a lift in charitable actions appearing on social networks. <a href=''>The</a> difference that you want to make will largely depend on your values. <a href=''>And</a> you have to really want to have an impact. <a href=''>If</a> you are not part of the solution, you are part of the problem. <a href=''>Sitting</a> back and letting things happen is not visionary. <a href=''>Neither</a> is getting stuck on one issue and risking becoming narrow-minded. <br /><br /><a href=''>To</a> make a difference you have to take action in the areas dearest to you. <a href=''>Let's</a> factor in because you woke up so refreshed, you can do things more efficiently during the day. <a href=''>As</a> a result, you'll pick up extra time as a result of that. <a href=''>You</a> may even end up with surplus time, not just the time you spent exercising. <a href=''>And</a> it's your time. <a href=''>You</a> can do whatever you want with it. <a href=''>You</a> can add it to the pleasure column or the productivity column. <a href=''>You</a> can even spend more time exercising and reap greater benefits. <a href=''>So</a> you can no longer use the excuse "I don't have time." "I don't feel like it" or "I don't look good in spandex" are still available excuses. <a href=''>However,</a> you cannot use "I don't have time." Not anymore. <a href=''>I</a> want you to think for just a minute how you felt the last time you were really sick, as in flat on your back. <a href=''>Achy,</a> fever, fatigue, lethargy, and what happened to your appetite? <a href=''>What</a> appetite? <a href=''>Were</a> you motivated to go out and do anything? <a href=''>Of</a> course not. <a href=''>These</a> are the symptoms of depression. <a href=''>Most</a> of us have learned that the more fat we eat, the fatter we become. <a href=''>But</a> thanks to the combined effects of insulin and LPL, we also become fatter every time we consume high-glycemic carbohydrates. <a href=''>The</a> truth is, we vitally need a variety of carbohydrates every day. <a href=''>But</a> we need them in limited quantities--and most people consume way more than they need. <br /><br /><a href=''>Under</a> optimal conditions, your body was designed to produce about three-fourths of its daily energy primarily by burning stored body fat reserves, not sugar. <a href=''>But</a> when insulin and LPL levels are high, they effectively block your body from using stored fat as the main fuel source. <a href=''>When</a> you overeat sweet or salty refined carbohydrate foods, lots of insulin gets produced. <a href=''>This</a> causes blood sugar to plummet, which triggers low blood sugar (hypoglycemic) reactions. <a href=''>It</a> also triggers cravings, because the brain wants to make sure there's enough blood sugar for fuel. <a href=''>It's</a> a vicious cycle. <a href=''>Temperament</a> is your child's nature present at birth. <a href=''>Many</a> parents can tell almost immediately whether their child will be peaceful, irritable, sociable, or more introverted. <a href=''>At</a> the forefront of temperament research is Dr. <a href=''>Jerome</a> Kagan of Harvard University, now retired. <a href=''>The</a> research has connected the dots between four personality traits (timid, upbeat, melancholic, and bold) to patterns in brain activity. <a href=''>What</a> he discovered in timid children is that the amygdala is more easily aroused in those prone to fearfulness, creating children who are more anxious and uneasy. <a href=''>Compared</a> to children in the other groups, their hearts beat faster when confronted with stressful situations, they were more finicky about eating, were introverted around strangers, and were reluctant to try anything new. <a href=''>Kagan</a> found that from birth, these children had a hyperexcitable right temporal lobe in their brains, and if fear was triggered in the child, those pathways became stronger. <a href=''>More</a> research is needed, but other studies have shown that the hippocampus is smaller in people who have had a significant trauma. <a href=''>Standing</a> leads to immediate changes in blood pressure, blood flow around the body, and the rate at which we consume energy and generate heat (ourmetabolic rate'). Walking entrains changes across widespread brain and body systems, from the production of new molecules all the way to behaviour. Regular, up-tempo, walking is a simple and straightforward way of exercising the heart, and this in turn provides great benefits for the head-heart axis, because about 20% of the output of the heart is directed toward the oxygen-hungry and energy-hungry brain. Similar effects occur in the gut, which is also oxygen-hungry and energy-hungry. The cure is right in front of us: to get up and walk.