Kakaiya, Ph.D, is a licensed clinical psychologist and neuroscientist, lives in 4S Ranch.
“Hey, Dr. K, my new year’s resolution is to go on a diet and lose 20 pounds. I also know I can lose weight and, can you give me some tips on how I can keep it off?”
In my four decades as a psychologist and neuroscientist, the biggest piece of suggestion I am going to give you is to get off the dieting yo-yo. Please? This will be the best new year’s resolution you will give yourself. Your new intention can be that you are going to quit dieting! Period. Stop weighing yourself, get weight neutral, and let your body heal and recover from the starvation mode you put it on every time you diet. You may have been doing this for decades and this can be the year you stop harming your body.
Now, if I could persuade you, I would love to have you truly gift yourself with introducing movement into your life. You may not even realize how moving your body for 30 minutes three times a week can delay dementia, reduce anxiety, reduce depression and improve your sleep dramatically!
Your new year’s intentions may be: I want to be less reactive, more calm and have more joy in my life. It could also be that you relish in gratitude and not succumb to fear mongering.
There is one single behavior goal and mindful choice you could make that will not only make you feel happier and better, but also add quality to the CEO of your body, your brain. The brain is truly the organ that s our entire existence, right? Instead of focusing on the body and losing weight, why not focus on making your brain in optimum shape? Might you consider the idea that you will do whatever it takes to exercise your brain?
Studies have shown clear health benefits for consistent movement of our body. When we move our body, we are giving a chance for the body to rid itself of old worn-out cells and tissues and regenerate new vibrant ones. This is the biggest benefit of exercise where we let go of the old cells and bring in new fresh ones!
One of the most important changes that happens in the brain is that consistent exercise increases the blood flow to the brain, which increases nutrients to the brain cells and helps the brain become more healthier.
Chemicals that play crucial roles in mood regulation and stress management get released when we move our bodies. Serotonin, dopamine and norepinephrine get released when we exercise regularly. Physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, psychological stress and anxiety than medication or cognitive behavior therapy, according to a study led by Dr. Ben Singh. Another significant benefit of exercise is that it increases growth of neurons in the brain. BDNF or Brain Derived Neurotrophic Factor increases elasticity in the brain and makes it better at adapting to stressful situations. The hippocampus, which is the seat of memory in our brain, becomes healthier and stronger when we walk consistently! This is the region of the brain where new neurons are born and exercise directly affects our memory. Chronic inflammation affects the brain significantly. Inflammation in the brain can present itself as brain fog, fatigue, inability to focus, low mood, suicide, sleep difficulties. In integrative psychology, we regard depression and anxiety as inflammatory conditions of the brain. This is a much different way to regard the brain conditions we are seeing in such high amounts post pandemic.
Short, intense, regular, consistent exercise reduces inflammation in the brain and body. People who exercise regularly will often say that they don’t feel like going out the door, and yet feel so much better when they return. Stress increases cortisol and exercise reduces cortisol in our body. When we have lower levels of cortisol in the body, we tend to feel calmer, less reactive, better focused and happier, and to sleep better. Starvation via dieting does not give us any of those benefits!
If there was a pill that you could take that improves your sleep, memory, focus, mood and prevents dementia, wouldn’t you take it in an instant? If this pill gives you longevity and also helps you have better relationships, would you not take it? Let 2024 be the year you develop consistency with moving your body — and as you begin to feel proud of yourself with this new intention, try not to bring any “shoulds” in the picture. Encourage yourself with self-comion, not shame!
