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Welcome To The Winning Mind Set Tip Of The Week - Week 9.

The studies show the proof that stress, supplementation, sleep and a variety of other maintenance issues can make or break your body. Learn more with this week's mindset tip.

If You Don't Take Care Of Your Mind and Body ...

There Is A Secret Key To Living ...

... a fun, successful, energetic, and healthy life. I use the term "key" because of the nature of what a key is and what it does.

When you examine a key you'll notice a variety of different notches and slots combined with a shape unique to that key. Without that exact combination of specific qualities it will not complete the task it was made for ... to unlock what's inside!

It is this "synergistic combination" that makes it work. The same approach is true when it comes to our health. We need a combination of many things to stay healthy.

What Does Synergistic Mean?
Synergistic means that the whole effect is greater than the sum of the individual parts.

Be An Optimist

Studies suggest that people who usually look on the bright side remain healthier than pessimists. An optimistic attitude may even boost your body's immune system. Laugh at every opportunity - if it's funny, laugh. Laughter creates endorphins in your body, it makes you feel great and it's a proven healer.

What Are Endorphins?
Endorphins are neurochemicals occurring naturally in the brain. They have painkilling and tranquillizing effects on the body. In addition, endorphins are also thought to be connected to physiological processes including euphoric feelings, appetite modulation, and the release of sex hormones.

Prolonged, continuous exercise contributes to an increased production and release of endorphins, resulting in a sense of euphoria that has been popularly labeled "runner's high."

On the other hand, we also know that doing something as simple as lifting our head up, putting our shoulders back, breathing fully and smiling tend to make us feel more energized, awake and alive.

There have even been studies in which patients in mental health institutions were instructed to put a pen in their teeth, smile and look up at the ceiling for 20 minutes per day.

As ridiculous and simplistic as that may seem, the study actually found that many of these patients reduced the amount of drugs they needed to take by half. You don't need the pen, just the smile. The mere act of smiling has an immediate effect on your mental state.

Cut The Stress

Whenever possible reduce stress. When you're stressed your blood pressure rises, heart rate quickens, and the stress hormone adrenaline surges through your bloodstream.

Stress can contribute to everything from colds, headaches, and back pain to allergies, asthma, arthritis, insomnia, depression, and heart disease.

The way you interpret events to yourself determines your emotional responses to those events. So slow down and relax, enjoy life and don't sweat the small stuff.

Don't Sweat The Stress!
Stress can kill you! Now that I got your attention, I am going to go over what stress is, how to manage it and how it affects you ...
[ Click here to learn more. ]

The Rewards Of Exercise

Since the beginning of man's existence our bodies were made to move, to walk, run, reach, grab, lift, push, pull, climb and carry - to use our bodies actively.

Movement and physical effort build our bones and muscles and keep us feeling our best. Researchers say, by building new muscle, you develop the balance, endurance and strength you need to keep active into old age.

The following are just a few of the rewards that exercising regularly can offer.

List Of Benefits:

  • More energy and stronger heart:

    Increasing your heart rate improves your body's ability to deliver oxygen to cells increasing your energy level day to day and cuts risks of heart disease.

  • Stronger immune system:

    A regular exercise program when nutritionally supplemented cuts your risk of colds, flus, and other common illnesses by boosting your body's ability to protect and heal itself.

  • Reduced stress:

    More than a hundred studies have shown that regular periods of rhythmic exercise decreases the effects of stress, relieves anxiety, and calms your mind.

  • Greater strength:

    Any kind of physical activity can maintain muscle mass, increased weight bearing exercise - weightlifting, calisthenics, martial arts, etc. will increase muscle mass and help preserve bone mass.

  • Weight control:

    The more calories you burn with exercise, the fewer you store as fat. Exercise combined with more frequent, smaller meals will also increase your metabolism causing you to burn more calories.

  • A sharper mind:

    A life of physical activity preserves the quality of blood supply to your brain also boosting brain chemicals involved in learning and memory.

  • A longer life:

    Every hour you're active, the experts say, adds an hour and a half to your life.

  • Better overall health:

    Committing to a regular exercise routine will help maintain a strong cardiovascular system, a stronger heart, healthier blood pressure and a more defensive immune system.

Breathe Deep

Dr. Robert Fried, in his research article entitled "The Psychology and Physiology of Breathing: In Behavioral Medicine, Clinical Psychology and Psychiatry" (1993), reported that his exhaustive review of the available literature at the time led him to conclude that normal breathing has been overlooked or underemphasized by much of the medical community.

His studies revealed that shallow breathing, hyperventilation, and other abnormal breathing patterns were a complication of, or causal factor in 50% to 70% of medical complaints.

He found that by providing training in proper breathing, he could alleviate a range of common maladies, including emotional problems and circulatory difficulties. Breathe in deep, diaphragmatic breaths.

What Does Diaphragmatic Mean?
Diaphragmatic means using the diaphragm, the muscular membranous partition separating the abdominal and thoracic cavities and functioning in respiration, also known as the midriff.

What You Eat Is What You Are

Emphasize fruits, vegetables, and grains as an important majority of your diet. These are high in fiber, low in fat, loaded with vitamins and enzymes.

Plant based foods fill you up with nutrients without saturating you with fat and cholesterol. The fiber in fruits, vegetables and grains helps speed toxins out of the body.

Plants also contain a wealth of active compounds called phytochemicals (phyto for plants) that boost the body's immune system, healing ability and cancer fighting defenses.

Mineral Shortage:

    Don't look for a rich supply of minerals in these foods, however. Due to commercial farming's high impact on our nation's soil our farm soils are depleted of the minerals essential to our health.

    Did you know that without minerals your body cannot utilize many of the vitamins you need to stay healthy? In fact, life sustaining minerals are necessary for 95% of your body's daily functions.

    According to Dr. Linus Pauling, winner of two Nobel Prizes in Medicine - "You can trace every sickness, every disease and ailment to a mineral deficiency."

Mineral Depletion:

    When we are involved in physical training, we sweat, as we do, we sweat minerals through our skin. If we sweat out our selenium and don't replace it we are at high risk of developing cardiomyopathy.

    What Is Cardiomyopathy?
    A typically chronic disorder of heart muscle that may involve hypertrophy and obstructive damage to the heart.

    If we sweat out all of our copper and don't replace it by supplementation we are at high risk of joint and/or cartilage problems or a fatal ruptured aneurysm of anyone of many of the arteries which supply our bodies with life giving blood.

    What Is An Aneurysm?
    An abnormal blood-filled dilatation of a blood vessel and especially an artery resulting from disease of the vessel wall.

Mineral Replacement:

    The bottom line is, if we don't replace the 70 essential and trace minerals conscientiously through supplementation we are inviting disaster!

    Yet most people who exercise don't supplement with any minerals let alone the 31 other essential nutrients because they erroneously believe they will get everything they need from our four food groups.

Vitamins: The Vital Nutrients!
Vitamins are essential nutrients required for normal metabolism, growth and physical well-being. Learn about vitamins, why you need them, and why some need more than others!
[ Click here to learn more. ]

Mineral Sources:

    The best source of minerals is what is referred to as plant source or ionic minerals. An ion is the smallest form in which a mineral can exist.

    Ionic minerals, in liquid form, are by far more absorbable than elemental or chelated minerals and therefore the best choice by far. So be sure to look for plant source minerals.

Where's The Beef?

We as Americans still eat too much meat. When choosing a meal keep beef, pork, and lamb at smaller portions. Make modest amounts of fish and poultry a regular choice and cut back on all forms of saturated fat.

Saturated fat raises LDL cholesterol (this is the bad form of cholesterol) levels and increases your risk of heart disease. Always remember your diet is absolutely essential to your overall health!

Where There's Smoke, There's Fire

Smoking is bad for your health. Period. Cigarettes are the top cause of preventable death in the nation today. They kill over 350,000 people a year and cause serious health problems for millions more.

Smoking robs your body of oxygen and destroys your cells, increasing the aging process. If you smoke, quit. If you don't, never start.

Take A Nap

How you feel and perform is absolutely affected by your quality and quantity of sleep. 6-to-9 hours are necessary for active individuals and athletes. A short nap can do wonders for your mental and physical performance and health.

Sleep: How Important Is It?
We see that that sleep can prevent health problems and working problems such as concentration and thinking ability, just to name a few. So remember to never underestimate how important a good nights rest is!
[ Click here to learn more. ]

The Bottom Line

These areas I've brought to your attention are just some of the ways you can improve your quality of life with a healthy mind and body. After all, if you don't take care of your mind and body, where will you live?

Have an absolutely awesome week!
Kevin Seaman

Originally published: